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Better Health D
IRISH NIGHT: Hibernians prep for St. Patrick’s Day meal, D9 JOYFUL FILMS: 7 movies to raise spirits in the middle of winter, D9 CATS AND DOGS: Once enemies, now best friends?, D9
| SUNDAY, FEBRUARY 13, 2022
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Do you know
if your heart is healthy?
You Should. Heart disease is the No. 1 cause of death for Americans. About 659,000 people in the United States die from heart disease each year - that’s 1 in every four deaths.
VISIT YOUR
PRIMARY CARE
DOCTOR
Seeing your doctor regularly can help prevent chronic illness and help manage your risks.
SMOKING It’s never too late to adopt a healthy lifestyle. Stopping smoking is the single best thing you can do to protect your health.
HEART MONTH
By Keith J. O’Connor
Special To The Republican
February is American Heart Month – a time to shine a spotlight on heart disease, the number one killer of Americans, when all people can focus on their cardiovascular health and address their risk factors for the disease. Heart disease often develops over time and you may have early signs or symptoms long before you have serious heart problems. Early warning signs could include chest pain, shortness of breath, coughing or wheezing, swelling in the legs, ankles or feet, fatigue, and a fast or uneven heartbeat known as palpitations. “You know your body better than anyone else. It is important to look out for changes in how you feel. For example, someone who can climb a flight of stairs with ease and now must stop to catch their breath halfway up, or developing chest pain or pressure during some activities, those are signs of possible heart disease that you need to get checked out by your doctor,” said cardiologist Dr. Sabeen Chaudry of the Heart & Vascular Program at Baystate Health. She noted published research by a cardiologist in Spain reported that “climbing four flights of stairs in less than a minute indicates good heart health.” Another marker is the Cooper “12 Minute Run/Walk Test”
STOP
FEBRUARY 2022
EAT A
LO S E
HEALTHY
WEIGHT
DIET
Eat more fruits, vegetables, whole grains, legumes and fatty fish. Limit your intake of added salt, sugars and fats.
GET PROACTIVE: BaystateHealth.org/Heart
STRESS LESS
Try healthy ways to deal with stress such as exercise, yoga or meditation, spending time with family or friends or seeing a mental health professional.
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Weight is a major risk factor for high blood pressure, high cholesterol and diabetes which increases your risk of heart disease.
GET A
GOOD NIGHT’S
SLEEP
Adults benefit the most from 7-8 hours of sleep each day. Studies have shown a relationship between lack of sleep and coronary artery disease.
which measures how far a person can cover (run, walk, jog) in 12 minutes and rates your difficulty in breathing as a marker of endurance as it ties into your heart health, and which was published in the Journal of the American Medical Association. One of the most important things your doctor will check during a routine exam, and that you can check yourself with a home monitor, is your blood pressure, noted the heart specialist. High blood pressure can damage your arteries by making them less elastic, which decreases the flow of blood and oxygen to your heart and leads to heart disease. In addition, decreased blood flow to the heart can cause chest pain called angina. Dr. Chaudry noted the advent of wearable devices such as the Apple Watch and Fitbit can measure your heart rate and even set off an alert for irregularities that the wearer might need to seek professional help. “A normal resting heart rate as a measure of health for most adults is anywhere between 60 and 100 beats per minute,” said Dr. Chaudry. There is also a number of EKG devices on the market today that can check your heart if you are feeling the symptoms of an irregular heart rhythm. “While these devices can be helpful in identifying heart rhythm changes, especially if you are having symptoms of palpitations or your heart is racing or skipping a beat, they cannot identify if you are having a heart attack,” said Dr. Chaudry. Whether at home, on vacation, or just out and about, you should be able to recognize the signs of a heart attack should one strike. However, according to a 2019 study presented at the American Heart Association’s Scientific Sessions, nearly 6% of survey respondents - representing over 13.5 million adults in the United States - were not aware of any heart attack symptoms. Signs of a heart attack in men and
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Heart CONTINUED FROM PAGE D1
women include chest pain (angina) and shortness of breath. However, Dr. Chaudry noted there can be some difference in symptoms between men and women who are having a heart attack. “Women are more likely than men to experience nausea, unexplained tiredness and shoulder or jaw pain,” she said. There are also many things you can do on your own to address risk factors for heart disease - almost half of all Americans have at least 1 of 3 key risk factors for heart disease which include high blood pressure, high cholesterol, and smoking. “You can keep your blood pressure in check by reducing the amount of salt in your diet, exercising regularly, watching your waistline and eating a healthy diet. While high cholesterol can in some cases be genetic, you can reduce your chances of developing this heart risk by eating more healthy foods such as fruits, vegetables, whole grains and beans and limiting your fat intake and eating more plant sources of protein, and exercising regularly. Avoid tobacco at all costs and don’t smoke or be around smokers whose second-hand
maintain heart health. Also, the CDC reports that quitting smoking after a diagnosis of heart disease reduces the risk of premature death, reduces
healthy blood sugars. High blood sugar can damage blood vessels and the nerves that control your heart,” said Dr. Chaudry.
“Discussing your risks for heart disease with your doctor is important during a well-visit. Your doctor can best assess your risks for heart disease, order diagnostic tests if needed, and develop a plan with you to maintain good heart health” - Dr. Sabenn Chaudry
smoke can be harmful to you,” said Dr. Chaudry. Additionally, she noted that the American College of Cardiology recommends 150 minutes of moderate to intense exercise a week to
the risk of death from heart disease, and reduces the risk of having a first heart attack or another heart attack. “Also, if you have diabetes, you will want to work with your doctor to maintain
you to maintain good heart health,” said Dr. Chaudry. Diagnostic tests could include blood tests, cardiac CT scan, cardiac MRI, cardiac catheterization, coronary angiography, echocardiography, stress testing, electrocardiogram and others. You can test you heart disease knowledge by visiting baystatehealth.org/heart to take a CDC quiz on heart. Also, there are many free and easy online heart risk assessments you can take to determine your heart health such as the Reynolds Risk Score and American College of Cardiology/American Heart Association.
“Discussing your risks for heart disease with your doctor To learn more about Top: Dr. Sabeen Chaudry, cardiologist, Baystate Heart & is important during a well-visBaystate Medical Vascular Program. it. Your doctor can best assess Center’s life-saving your risks for heart disease, Bottom: Dr. Sabeen Chaudry discusses the importance of cardiac capabilities, visit order diagnostic tests if needprevention when it comes to heart disease with a patient at baystatehealth.org/heart. Baystate Medical Center. (PHOTOS SUBMITTED BY BAYSTATE HEALTH) ed, and develop a plan with
HEART & VASCULAR
2022 Virtual Lecture Series Join us for all or part of the free virtual series to learn about the latest advances in heart and vascular care. There will be time for questions and answers. SUNDAY l FEBRUARY 13 l 12 - 1 PM Daniel Engelman, MD – Cardiac Surgeon Cheryl Crisafi, MSN, RN – Nurse Coordinator Today’s Open Heart Surgery
Join Dr. Daniel Engelman, cardiac surgeon, Baystate Cardiac Surgery, Professor of Surgery, UMass Chan Medical School-Baystate, and Cheryl Crisafi, Nurse Coordinator, Baystate Cardiology, for a discussion about the use of technology to improve the patient experience surrounding open heart surgery. Daniel Engelman, MD
Cheryl Crisafi, MSN, RN
SUNDAY l FEBRUARY 20 l 12 - 1 PM Sabeen Chaudry, MD – Cardiologist Women and Heart Disease
There is an assumption that heart disease primarily impacts men but in fact is the number one killer of women. Heart disease doesn’t affect all women alike. Women face unique risks, warning signs and symptoms. Join Dr. Sabeen Chaudry, cardiologist, Baystate Heart & Vascular Program, for a discussion about the misconceptions about heart disease and heart attack symptoms in women, the impact of stress, and the many ways to stay heart healthy. Sabeen Chaudry, MD
SUNDAY l FEBRUARY 27 l 12 - 1 PM Stuart Blackwood, MD – Vascular Surgeon Leg Cramping, Could It Be PAD or PVD?
There are many reasons for leg cramping but it could be Peripheral Arterial Disease, (PAD), or Peripheral Vascular Disease, (PVD), common circulatory problems in which narrowed arteries and veins reduce blood flow to the limbs. Join Dr. Stuart Blackwood, vascular surgeon, Baystate Vascular Services, for a discussion about PAD & PVD, the signs and symptoms such as leg pain, the causes, tests for diagnosis and the ways to keep arteries and veins healthy.
Stuart Blackwood, MD
Visit BaystateHealth.org/HeartSeries to register.
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Learn the pros and cons of
Running Few physical activities inspire the devotion that avid runners have for running. Millions of individuals across the globe lace up their sneakers and run for miles on end each day, and the fitness experts at Fitbit note that running is the most popular activity in the world. The global popularity of running suggests it’s an activity that’s all gravy and no grief. However, running can take a toll on a body, and individuals who can’t wait to lace up their sneakers and hit the road should consider the pros and cons of running before doing so.
term responses like reduced anxiety and a greater feeling of calm. This is an important distinction, as runners who don’t feel runner’s high after a long run should know that they’re likely still gaining some mental benefit from running, even if a long run makes them feel more nauseous than euphoric.
Running and brain power:
long-term joint health, but individuals who like to run should be sure to devise a balanced workout regimen that includes strength training to make the muscles and tissues around joints stronger. Running without strength training could contribute to unhealthy joints.
Running and injury risk:
All physical activities involve some measure of injury risk, but it’s still worth noting that runners are not immune to such risks. The Cleveland Clinic notes as many as 60 percent of runners will experience injuries that sideline them for several weeks or months. Plantar fasciitis, runner’s knee, shin splits, and Achilles tendinitis are some Running generally has a injuries commonly suffered positive effect on heart health. Running and joint health: by runners. Common running The heart is a muscle, and injuries can make it hard to much like weight training can Though many medical pro- perform any cardiovascular help strengthen muscles like fessionals now dispute that exercise, which can have a biceps and triceps, running there’s a link between running significant and adverse effect on runners’ overall health. can strengthen the heart and and osteoarthritis, running make it more efficient. Cardi- can lead to wear and tear on Though medical experts ologists with the Copenhagen the joints over time. It’s imgenerally suggest the rewards of running outweigh the risks portant to note that such deHealthy eating should be a or not to purchase a given collard greens can be added to City Heart Study noted that generation can occur even in for healthy individuals, it’s soups, stews, scrambled eggs, jogging increases oxygen goal all year long. Choosing product. uptake, which makes it easier non-runners, especially those still important that men and Some foods may feature and salads for a powerful nutrient-rich foods at the for the heart to pump a larger who live sedentary lifestyles. women weigh the pros and grocery store is a great way to endorsements on their packpunch of nutrition. amount of blood and do its job Being physically active is an cons before lacing up their accomplish that goal. aging and the inclusion of more easily. In addition, varimportant part of maintaining running shoes. such labels indicates they’re The American Heart AssoPulses are essential ciation says research suggests healthy choices. For example, to plant-based diets, ious studies have found that running can reduce individuthe American Heart Associathe standard American diet but they also can be als’ risk for heart disease by a tion’s Heart-Check mark indi- enjoyed by meat eaters. The is energy-rich (calorically cates the product aligns with heavy) but nutrient poor. Global Pulse Federation says significant percentage. Nutrient-rich foods are their recommendations for an pulses, which include foods overall healthy eating plan. like lentils and chickpeas, are Running and mental those that are high in minhealth: rich in protein and fiber and erals, vitamins and other low in fat. They also contain Whole grains are “Runner’s high” is a nutrients that are vital for health without too much low in fat and high in complex carbohydrates that well-documented yet not take longer to break down. fiber. They’re also a entirely understood pheadded sugars, sodium and nomenon. Thought it’s often Research shows pulses can smarter source of carbohysaturated fat. Such foods inassociated with the release of lower blood cholesterol, reclude fruits, vegetables, whole drates because they contain duce blood pressure and help mood-enhancing hormones grains, low-fat dairy, and lean complex carbs that keep a known as endorphins and with weight management. protein sources that can serve person feeling fuller longer. characterized as a routine Try to avoid products labeled as the building blocks of a and euphoric byproduct of Dairy products are nutritious diet. These tips can as “enriched,” as they’ve had running, experts at Johns make incorporating nutritious the germ and bran removed rich in calcium and vitamin D, but those Hopkins Medicine note that from the grain to produce ingredients even easier. research indicates very few nutrients may come at the a smoother texture, which The Finest Hearing Care by means they need to be reforti- cost of saturated fat. Choose runners actually experience The Nutrition Facts Doctors of Audiology —— SINCE 1984 —— reduced fat dairy options in runner’s high. Instead, runlabel included on items fied with nutrients. recipes and when snacking. ners may feel good after runsold in North Ameri200 North Main Street North Building, Suite 103 ning because physical activity These are just some of the ca is a significant source of Green vegetables are East Longmeadow, MA increases levels of endocaninformation. Consumers may rich in vitamins, min- ways individuals can make nabinoids in the bloodstream. only read the first few lines, erals, phytonutrients, their diets more nutritious. 413-525-7979 Susan Bankoski Jennifer Lundgren Higher levels of endocannabut it’s best to read the entire and plant-based omega-3 hampdenhearing.com Chunyk, Au.D. Garcia, Au.D. binoids may promote shortlabel before deciding whether fatty acids. Kale, spinach and info@hampdenhearing.com Doctor of Audiology Doctor of Audiology
5 Ways
to make your diet more
nutritious 4
2
1
Running also has been found to benefit brain power. Researchers at the University of Ulm in Germany found that individuals who jogged for 30 minutes per day three times a week benefitted from a substantial improvement in concentration and visual Running and heart health: memory.
Pros
Cons
Better Hearing
Will Improve the Quality of Your Relationships!
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D4 | SUNDAY, FEBRUARY 13, 2022
THE REPUBLICAN | MASSLIVE.COM
Four common
Heart Conditions
C
ardiovascular disease is the leading cause of death across the globe. According to the World Health Organization, an estimated 17.9 million people die each year from cardiovascular diseases, which are a group of disorders of the heart and blood vessels. The sheer volume of deaths caused by heart disease each year suggest there’s little people can do to avoid it. However, the Canadian organization Heart & Stroke notes that healthy behaviors like eating a heart-healthy diet and exercising regularly can help individuals delay the onset of heart disease by as much as 14 years. Education is another valu-
able asset in the fight against heart disease. Individuals who are aware of common heart illnesses can discuss them with their physicians and take measures to reduce their risk.
they appear.
Atherosclerosis:
Atherosclerosis is characterized by the buildup of plaque on the interior wall of an artery. That buildup makes the walls of the artery thick Angina: and hard, thus restricting the flow of blood, and can potenHeart & Stroke notes that angina is another word for tially contribute to a blockage. The experts at Johns Hopkins chest pain. The discomfort associated with angina, which Medicine note that risk factors can feel like squeezing, suffor atherosclerosis include focating or burning, is caused high cholesterol, high blood pressure, obesity, and a poor by a temporary disruption in the flow of blood and oxygen diet that includes lots of satuto the heart. Though angina rated fats. Atherosclerosis can cause angina, though many symptoms typically do not last long, they are considered individuals with the condition warning signs for heart attack experience no symptoms until and should be discussed with it has reached an advanced a physician immediately after stage. Blockages in the leg
may cause cramping when exercising or walking, while those in the arteries of the heart can cause heart attack. Blockages that develop in the brain can cause stroke.
Cardiomyopathy:
The Centers for Disease Control and Prevention notes that cardiomyopathy often goes undiagnosed, making it hard to determine just how common the condition is. But the CDC estimates that as many as one in 500 adults have cardiomyopathy. Cardiomyopathy is a disease of the heart muscle that makes it harder for the heart to pump oxygen-rich blood to the body at optimal capacity. Heart & Stroke notes
that cardiomyopathy can lead to heart failure. Early stages of cardiomyopathy may not produce any symptoms, but as the disease gets worse individuals may experience fainting, irregular or rapid heartbeats, light-headedness, and swelling of the hands and feet, among other things.
Coronary Artery Disease: Heart & Stroke notes that coronary artery disease (CAD) is the most common form of heart disease. CAD occurs when one or more of the coronary arteries narrows or becomes blocked. CAD causes damage or disease to major blood vessels that
supply blood, oxygen and nutrients to the heart. Certain risk factors for CAD, such as age, are beyond individuals’ control. However, many risk factors are within a person’s control. Individuals can speak to their physicians about how to maintain a healthy blood pressure and a healthy weight, limit stress, and reduce their cholesterol, all of which can lower risk for CAD. Heart disease claims the lives of millions of people each year. Recognizing common heart conditions and how to prevent them can help individuals lower their risk for this deadly, yet often preventable disease.
Let’s grow together. At Health New England, our mission is to improve the health and lives of the people in our communities by providing outstanding service, delivering superior value, and acting as a leading corporate citizen. This mission is the foundation that guides us every day, especially during these challenging times. As your local health plan, we pride ourselves on the meaningful difference we have made in the lives of our members for more than 35 years. We look forward to another 35 years of being here for you every step of the way.
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