1 • Wednesday, February 2, 2011
American Heart Month
Sequim Gazette
Love your heart... enjoy your health!
M
t r ea
CAN ER I
A
H
Brought to you by
And by the Sequim Gazette February 2011
2 • Wednesday, February 2, 2011
BY SARA MALONEY Red, Set, Go! Event Chair The mission of Olympic Medical Center Foundation is simple: “To improve the quality of patients’ lives.” Olympic Medical Center is one of the best rural hospitals MALONEY in the nation and as such relies on the dedication of many volunteers of the foundation. This has become particularly true during the recent economic downturn that we have all been experiencing. We have been fortunate — over the past several years the foundation’s endowment has increased to more than $1 million. In addition, the foundation gives yearly donations to provide stateof-the-art equipment and essential programs for patients. One of our most important departments within Olympic Medical Center is our cardiac services department. For too long heart disease was thought to be something women did not need to worry about. Now many of us are aware that heart disease is the No. 1 killer of women and kills more women under the age of 45 than any other disease. The good news is that heart disease is largely preventable and we can each reduce some of our risk fac-
Specializing in improving the Quality of Life for People with All forms of Dementia Healthy Heart ... ... Healthy Mind 651 Garry Oak Dr., Sequim, WA (360) 582-9309
American Heart Month
tors simply by embracing a healthy lifestyle: • If you smoke, quit. • Schedule a health check-up every year. • Exercise 30-60 minutes a day on most days of the week. • Eat a diet rich in fruit and vegetables. • “Know your numbers” including body mass index, blood pressure and cholesterol levels. The launching of our annual heart lunch — Red, Set, Go! in 2008 was an important reminder that even in challenging economic times, the need to support important causes does not go away. Staff at both Olympic Medical Center and the foundation felt it was vital to raise the awareness of the critical issue of heart health on the Olympic Peninsula. Experts agree that raising awareness saves lives and that education is the key to eradicating this disease.
American Heart Month In 2008, the foundation decided to launch a three-year campaign committed to support this effort and this elegant luncheon is now held annually in February — American Heart Month. The purpose of the event is to inspire women to become more educated to improve their heart health. In addition to raising awareness and providing education, Red, Set, Go! also raises funds for the patients of Olympic Medical Center’s cardiac services department.
Since 2008, an incredible $105,000 has been raised to benefit patients in our community struggling with the effects of heart disease. With a portion of these proceeds we have launched a communitywide Automated External Defibrillator program in partnership with local law enforcement agencies. We also have provided much needed equipment at Olympic Medical Center.
New campaign, new commitment Our initial three-year campaign commitment is complete but we cannot afford to stop here. We need to continue to invest in the hearts that make up our community. In conjunction with Judy Tordini, the director of cardiac services at Olympic Medical Center, we have launched another three-year campaign to highlight the importance of this disease. Our fourth annual Red, Set, Go! luncheon is scheduled for Friday, Feb. 4. This will be our opportunity to “kick off ” American Heart Month on a local level. Once again we are fortunate to have the Jamestown S’Klallam Tribe as our presenting sponsor. Other valuable and committed sponsors include: Silver Level ($2,500) Sequim Gazette Bronze Level ($1,250) Airlift Northwest Astellas Pharma US, Inc. Avamere Olympic Rehabilitation of Sequim Crestwood Exeltech First Federal
Sequim Gazette
John L. Scott Park View Villas Philips Port Angeles Soroptimists Jet Set Sequim Health & Rehabilitation Judy Tordini Dr. Kara Kurtz Urnes We are excited to launch our next three-year campaign for this event. Our goal will remain the same as we continue to educate, encourage and empower women to take care of their hearts. The committed partners and speakers of Red, Set, Go! once again will provide the tools women need to take responsibility for their own heart health. In 2011, we plan to focus on the management of hypertension and stress. High blood pressure causes the heart and arteries to work harder which makes them more vulnerable to injury. High blood pressure has no symptoms and is a major risk factor for heart disease and stroke. Regardless of age, the longer high blood pressure is left untreated, the more serious the complications can become. Our keynote speaker, Pamela Payne, ARNP, Jamestown Family Health Clinic, will aim to educate attendees on prevention of hypertension. Payne will be joined by guest speaker Pat McCollum, MS, of Olympic Medical Center. McCollum is the coordinator of OMC’s Cardiac Rehabilitation and Heart Failure programs and will share information to encourage attendees to reduce and manage stress effectively.
American Heart Month
Sequim Gazette
Wednesday, February 2, 2011 • 3
Thank you for
joining us at
Olympic Medic al Center Found ation’s
, Set, Go!
Take this quick quiz to determine your risk of heart disease. If you don’t know some of the answers, ask your health care provider.
HEART LUNCHEON
1. Do you have a body mass index (BMI) score of 25 or more? ❏ Yes ❏ No ❏ Don’t Know 2. Do you smoke? ❏ Yes
❏ No
3. Is your blood pressure 130/80 (women) or 140/90 (men) or higher, or have you been told by your doctor that your blood pressure is too high? ❏ Yes ❏ No ❏ Don’t Know 4. Has your doctor told you your total cholesterol level is 200 mg/dL or higher or your HDL (good cholesterol) is less than 40 mg/dL? ❏ Yes ❏ No ❏ Don’t Know 5. Has your biological father or brother had a heart attack before age 55 or has your biological mother or sister had one before age 65? ❏ Yes ❏ No ❏ Don’t Know 6. Do you have diabetes or a fasting blood sugar of 126 mg/dL or higher or do you need medicine to control your blood sugar? ❏ Yes ❏ No ❏ Don’t Know 7. Are you more than 55 years old? ❏ Yes ❏ No 8. Do you get less than 30 minutes of physical activity on most days? ❏ Yes ❏ No ❏ Don’t Know 9. Has a doctor told you that you have angina (chest pains) or have you had a heart attack? ❏ Yes ❏ No ❏ Don’t Know
If you have answered “Yes” to one or more of these questions, you may be at risk for heart disease or a heart attack. Talk with your physician about your level of risk. If your physician determines a visit to a cardiologist is in order, ask to be referred to your local specialists. You also can attend free prevention seminars offered by Olympic Medical Center’s cardiac services department in both Sequim and Port Angeles. Call 417-7486 for more information or go to www.olympicmedical.org and click on the News & Events to locate the events calendar.
Family Medical Center Our physicians and nurse practitioners specialize in care of the whole family. We care for newborns, toddlers, adolescents, and adults of all ages. Each of our medical providers has a unique area of interest and expertise: Preventive care Geriatric care: including care in nursing home or assisted living setting Disease management for chronic medical conditions Procedures: cardiac stress testing, casting, gynecology, and minor surgery Obstetric care for pregnant women Osteopathic care
Now Open at 808 N. Fifth Ave., Sequim
360-683-5900
Olympic Rehabilitation of Sequim Ask about our SmartRehab Program
Offering short term rehabilitation recovery and long term care.
360-582-3900 1005 S. 5th Ave, Sequim AHCA/NCAL Quality Award Winner
Jamestown S’Klallam Tribe
1033 Old Blyn Hwy •Sequim, WA 98382 • 360-683-1109
4 • Wednesday, February 2, 2011
BY PAMELA PAYNE, ARNP Jamestown Family Health Clinic
1. What is heart disease? Coronary artery disease is commonly due to atherosclerosis, which is the build-up of fatty, fibrous plaques, cholesterol and inflammatory changes that continue over time to thicken and narrow our heart arteries. This reduces the heart’s ability to adequately pump oxygen-rich blood and nutrients to the heart and all the vessels of the body. It leads to heart failure, stroke, heart attack and sudden death. This disease is very widespread in the United States, as approximately 12 million people have CAD (Coronary Artery Disease). It is the No. 1 killer of both men and women in the country. Women are six times more likely to die of heart disease than breast cancer in the United States. It is most prevalent in middle age men and in the elderly, age 60 and older. As a primary care provider, a significant part of our job is to help people identify their risk factors for CAD and help them with preventive management. That is the main focus of this year’s Red, Set, Go! topic — primary prevention and lifestyle changes.
2. What are the top five risk factors for heart disease? There are many contributing factors to heart disease. Major risks include
American Heart Month
hypertension (high blood pressure), hyperlipidemia (high cholesterol), diabetes, smoking, physical inactivity, obesity (especially abdominal) and an unhealthy diet. Family history is a component as well. There are risk factor prediction tables available in a clinic setting as each risk factor PAYNE has a different predictive value. Generally, your incidence of heart disease increases with each additional risk factor.
3. How does smoking cause heart disease? Smoking lowers the blood oxygen level and makes the heart work harder to pump blood to the rest of the body. Carbon monoxide, from cigarette smoke, reduces the oxygen carrying capacity of the red blood cells. The heart needs oxygen to function properly. Nicotine constricts the blood vessels and alters the platelets, which puts a person at risk for clots, which further disrupts
Your Full-Service Pharmacy Blood Pressure Cuffs - On Sale Now! Includes one-on-one usage consultation Proud Supporter of Heart Health Month
the blood vessel lining. It also can trigger abnormal heart rhythms and sudden death. There is a strong link between smoking and an array of cardiovascular problems including high blood pressure, heart attack, stroke and heart failure. Smoking is the most significant risk factor for heart disease in women. More than one half of the heart attacks in women under the age of 50 are related to smoking. It is the major reason for the worsening of poor circulation to the legs and feet. On a more positive note, the risk of heart disease drops drastically within one year of quitting smoking. A woman can lower her risk of heart attack by one third within a two-year time period as soon as she stops smoking.
4. What lifestyle changes can a person do to reduce the risk factors? Persons can limit their intake of salt to 2 grams daily, and should limit saturated fats and cholesterol. Also increasing fruits, vegetables and whole grains/fiber is recommended. Smoking cessation is advised. Engage in regular exercise, 30 minutes most days of the week at a moderate pace such as brisk walking, running or biking. Control diabetes. Maintain a healthy weight. Increase consumption of fish and poultry, have less fatty red meat, use skim or low fat milk, use margarine instead of butter and reduce egg yolks. Avoid high fat cheese, dips and creams, snacks, candy bars, fast foods, chips, processed meats. Avoid high-fat donuts, pastries and fried foods. Some fats are good for you, such as canola, safflow-
Sequim Gazette
er, corn oil and olive oil. I realize the word “avoid “ is hard to do, so perhaps work on minimizing those food items and adhere to the recommended daily allowances. See specific recommendations on any food nutrition facts label. Decrease alcohol consumption. Control abdominal obesity by limiting waist circumference in men to no greater than 40 inches and less than 35 inches in women. Portion control will help minimize excessive calories. Stress reduction is important as well. The above changes are effective when used alone but have the greatest benefit when used together. Always keep in mind the importance of regular physical examinations and to follow the guidance of your provider to maintain long-term control of your risk factors.
5. Is it ever too late to make changes? Generally not, when focusing on primary prevention. The goal is to lower the rates of occurrence of the cardiovascular diseases through risk reduction. But keep in mind, if the disease process advances, medications and other interventions may be necessary in addition to lifestyle changes. Overall capacity for exercise and endurance changes as well and close surveillance by your health care provider is warranted.
6. What are the heart benefits of lifestyle changes? Maintaining a heart-healthy diet and a healthy weight with regular exercise and smoking cessation significantly decreases your risk of all the above risk factors for heart disease. Brisk walking three to five days per week for 30-45 minutes can cut your risk of heart attack in half. Exercise increases muscle tone and endurance. Physical activity
American Heart Month
Sequim Gazette
Lifestyle Modifications for Management of Hypertension Modification
Recommendation
Blood Pressure Reduction
Weight reduction
Maintain a BMI between 18.5 and 24.9
5-20 mm Hg per 10-kg. weight loss
DASH diet pattern
Consume a diet rich in fruits and vegetables, moderate in fat-free or low-fat dairy products, with reduced saturated fat and cholesterol
8-14 mm Hg
Physical activity and exercise
Regular aerobic exercise >150 min/wk
4-9 mm Hg
Reduced sodium/ salt intake
Lower salt intake as much as possible (1.5 g/d of sodium or 3.8 g/d of sodium chloride)
2-8 mm Hg
Limit alcohol consumption
No more than 2 drinks/d for men; no more than 1 drink/d for women
2-4 mm Hg
Increase potassium
increase intake to 4.7 g/d (level of DASH diet)
2-4 mm Hg
Abbreviations: BMI, body mass index; DASH, Dietary Approaches to Stop Hypertension
improves overall wellness, decreases stress, helps with sleep and weight loss and lowers blood pressure and risk for diabetes. Regular exercise, within one month, can lower blood pressure as much as 5-15 mm Hg. Regular exercise reduces the inflammation of atherosclerosis within your vessels. Exercise lowers the triglycerides and improves the good cholesterol, the HDL. It is important to reduce the following negative behaviors: • Smoking has a negative impact by lowering the HDL, which is the good cholesterol, by 11 percent in one study. • Obesity increases triglycerides and lowers the HDL as well, which is the good cholesterol we need. • Alcohol increases triglycerides. • An unhealthy diet, high in fats, raises the triglycerides and saturated fats raise the LDL which is the bad cholesterol.
7. What age ranges are affected by heart disease? Prevalence of coronary atherosclerosis or evidence of cholesterol fatty streaks can be visualized in the vessels as early as the second decade of life and steadily increase as we age, especially with multiple risk factors.
8. What is the best way to motivate people to make changes in their lifestyle? Motivation comes from within, so you need to identify what inspires you and focus on making change in a steady manner that fits in your daily routine. Most people want an instant reward which can be as simple as the way you feel when finishing exercise. That is where we need to focus. A long-term reward such as overall
heart health and appearance may make it difficult for a person to do the day-today exercise and diet changes as they see no immediate reward! Therefore, you must find activities you enjoy or that give you a sense of achievement immediately upon completion. Realize that the long-term benefits of heart health and weight loss take time and we need to be patient for the effects to occur to truly become part of a permanent lifestyle change. We also are motivated by setting goals and accomplishing them. Set one realistic goal at a time and gradually add to it. Reward yourself. Allow for minor set backs. Find exercise partners. Schedule exercise on your day planner. Do a variety of activities. Volunteer to coach your child’s sports team. Focus on others, like helping children with fitness for a win-win situation. You still can meet the heart healthy objectives by exercising for a minimum of 10 minutes each time. Aim for the goal of 150 minutes per week. For example, plan to start walking at a comfortable pace and distance. Increase your distance weekly by 10 percent. Look for ways to keep more active in general — take the stairs, park in a parking space farther away. Even pacing and fidgeting can burn from 100300 calories a day! Don’t always think about where you can sit or what you are going to eat. Keep busy! In regard to dietary changes, awareness is the first step toward change. First check your BMI (body mass index) and level of current activity and then calculate your caloric needs for the day. This can be found on www. mypyramid.gov in addition to your daily nutrient requirements. Assess exactly what you are eating on any given day and see if you are overdoing it in any category. If so, then plan to make subtle changes until they become routine. Really focus on portion control. If you cut back 100 calories per day, you can lose 10 pounds in one year!
Wednesday, February 2, 2011 • 5
Your Local Home Care Team
ONE STOP HOME SERVICES
Helpful ERRANDS & SHOPPING Reliable TRANSPORTATION services Friendly PERSONAL CARE Dependable MEDICAL REMINDERS Flexible MEAL PREPARATION Accommodating HOUSE CLEANING Professional STAFF Available 24 HOURS/DAY Port Angeles (360) 457-1644 • Sequim (360) 683-7377 Port Townsend (360) 379-6659 www.caregiversonline.com
www.sisequim.org
60+ years of service to Sequim
Pilates: Helping patients achieve success
Beginning and intermediate group sessions now available. Call for details!
360-417-0703 708 S. Race St., Suite C Port Angeles www.soht.info
6 • Wednesday, February 2, 2011
American Heart Month
BY PATRICIA MORRISON COATE Sequim Gazette
Olympic Cellars Winery will host a
CHARITY POKER GAME FOR WOMEN’S HEART HEALTH with an official poker table, chips, cards and dealer provided by 7 Cedars Casino
Gather your girlfriends and enter your bid! Minimum bid starts at $125 ($25 per seat, for 5 seats).
Two seat packages will be auctioned on www.Ebay.com
“THE HEARTS” ITEM#320645943372 Jan. 22-Feb. 1, 2011
“THE DIAMONDS” ITEM#320645957564 Jan. 24-Feb. 3, 2011
SSupporting upporting th the he O Olympic lympic Med Medical dic Center Foun Foundation ndation in of the criticall issue in their their efforts to raisee aawareness ware ue ooff he eart healthh ffor or w omeen. heart women.
Judy Tordini and Pat McCollum want people to give themselves lots of TLC — therapeutic lifestyle changes — that if made, will result in the lifelong gift of heart health. A nurse, Tordini is director of Olympic Medical Center’s cardiac services department, and McCollum, an exercise physiologist, is coordinator of OMC’s cardiac rehabilitation and heart failure programs. In 2008, OMC and the Olympic Medical Center Foundation began a three-year joint initiative called “Red, Set, Go!” to make women more aware of their heart health. This year, the focus is on the prevention of high blood pressure (aka hypertension), a topic McCollum and Tordini speak about with passion. In their careers, they see men and women dealing with the damage that prolonged high blood pressure (>130/80 mm Hg) has had on their circulatory systems. “This year’s ‘Red, Set, Go!’ is promoting primary prevention of high blood pressure through the practice of heart-healthy lifestyle habits. Primary prevention refers to preventing a diagnosis of high blood pressure as opposed to secondary prevention which is after it has been diagnosed and now you try to halt its progression,” Tordini said. “The emphasis on primary prevention is because there is a hypertension crisis across the nation.” About 75 million individuals in the U.S. have been diagnosed with hypertension and more than two-thirds of American adults are overweight or obese, according to the American Heart Association. Tordini noted that, regardless of age, 75 percent of hypertensive adults could keep their blood pressure in the optimal (<110/75) or normal (<120/80)
Sequim Gazette
range by making therapeutic lifestyle changes, with regular exercise at the top of the list, instead of having to be put on medication. “People get comfortable with popping pills and forget they have high blood pressure because there are no symptoms, but the disease is still there,” Tordini said. “That’s the hardest part for people — to realize the heart disease train is coming down the track because high blood pressure is making their vascular systems so tense.” The top number or systolic pressure measures the amount of force the blood exerts on vessels, from tiny capillaries to the great veins and arteries, when the heart contracts. The bottom number or diastolic pressure is when the heart rests between beats. “High blood pressure can be the lead domino of negative health outcomes. It’s a slippery slope and it’s so preventable,” said McCollum. “It’s called a ‘silent killer’ because there are no symptoms. Many times patients tell me, ‘I had perfect health until the day of my heart attack.’” Tordini and McCollum become quite animated about the twisted logic of that statement, knowing full well that rarely does a heart attack hit without years of plaque-clogged arteries from fat-laden diets, smoking that constricts blood vessels, a sedentary lifestyle, stress and undiagnosed or uncontrolled hypertension. “It’s a funny way people think about high blood pressure,” Tordini said. “Because it’s such a silent killer, people don’t see it as a risk — it’s not an emotional diagnosis like cancer even though heart disease is the No. 1 killer for men and women. I wish people had pain with hypertension because unless they feel threatened emotionally, figuratively and literally, by their
American Heart Month
8 • Wednesday, February 2, 2011
BY PAT MCCOLLUM Coordinator of Olympic Medical Center’s Cardiac Rehabilitation and Heart Failure programs Twenty-five years ago Olympic Medical Center’s cardiac services department (then Health Promotions) made its presence in Sequim, the first OMC department to do so. Although it was cardiac
rehabilitation that was presented, preventing heart disease always was at the forefront. “The philosophy of the department always has been that education is motivation for lasting behavior change,” said Judy Tordini, RN, director of the department then and now. “And because information is the same whether you are trying to prevent heart disease or undergoing rehab after a heart ‘event,’ we offer free cardiac risk
factor education to the entire public and hope that some prevention people attend,” she added. This ongoing series of heart disease risk factor topics is referred to as the Prevention and Management Education Calendar. Coronary heart disease (CHD) is a lifestyle disease that progresses if good habits aren’t practiced habitually. The modifiable CHD risk factors are smoking, blood pressure control, lipid (cholesterol) management, physical activity, weight management, diabetes management and stress management. These one-hour educational sessions, available in Sequim at OMC’s Medical Service Building and in Port Angeles at the hospital, are designed to give user-friendly “tools” to reduce the risk of CHD or to halt its progression — in essence “news you
Sequim Gazette
can use.” In addition to lectures directly related to risk factors, other topics include “Chest Pain, When to Act and What to Do,” “How to Manage Heart Failure,” “The Four Parts of the Working Heart,” and “Irregular Heart Beats: When to Be Concerned.” In 2008, pulmonary rehabilitation was added to cardiac services and sessions to learn how to help damaged lungs and how to breathe better also are offered now. The Prevention and Management Education Calendar is available in the cardiac services departments in Sequim at 840 N. Fifth Ave., second floor north, and at the hospital at 939 Caroline St., first floor east, Port Angeles, or by calling 417-7486. Online it can be found under “Prevention Seminars” at www.cardiacprogram.com.
... helping people live better
Health Care Services 24-Hour Skilled Nursing Care Post Operative Care Palliative Care Services Comprehensive Rehabilitation Program Physical Therapy Occupational Therapy Speech Pathology 360.582.2400 650 West Hemlock St., Sequim www.sequimskillednursing.com
Judy Tordini, RN, OMC cardiac services director, provides free weekly lectures on heart health, management of heart disease and prevention. Photo courtesy of OMC
American Heart Month
Sequim Gazette
Wednesday, February 2, 2011 • 9
Cardiac Calendar Red, Set, Go! Speakers Cardiac Services free education Check-in at Cardiac Services Port Angeles: Olympic Medical Center, 939 Caroline St., First Floor East; Sequim: Medical Services Building, 840 N. Fifth Ave., Second Floor North
Feb. 2 • The Link of Diabetes and Heart Disease at Sequim Senior Activity Center, 10 a.m., 921 E. Hammond St., Sequim • Breathing and other Stress Management Techniques, noon, by Pat McCollum, MS, OMC Cardiac Rehab Coordinator Sequim – MSB
Feb. 4 • National Wear Red Day. Wear red to support women’s heart disease awareness. • Red, Set, Go! Heart Luncheon. All proceeds to benefit OMC Cardiac Services, 11:30 a.m. Call OMC-Foundation 417-7144. Keynote addresses by Pamela Payne, ARNP,
Jamestown Family Health Clinic, and Pat McCollum.
Feb. 9 Exercise, the Wonder Drug: What Kind? How Much?, noon, by Pat McCollum – MSB
Feb. 11 COPD, Bronchitis or Emphysema: Help Your Lungs Naturally, noon, by Leonard Anderson, M.Ed., OMC Pulmonary Rehab Coordinator PA – OMC
Feb. 15 The Link of High Blood Pressure, Sodium and Heart Failure, noon, by Judy Tordini, RN, OMC Cardiac Services Director PA – OMC
Feb. 23 Heart Disease: Differences Between Men and Women, noon, by Judy Tordini – MSB Free blood pressure checks on Wednesdays at Sequim site, 9:a.m.-noon
Luncheon guests will be treated to a keynote address by Pamela L. Payne, ARNP, from Jamestown Family Health Clinic, and a presentation by Pat McCollum, MS, from Olympic Medical Center’s Cardiac Services department.
Pamela L. Payne, ARNP Pamela Payne is a family nurse practitioner at the Jamestown Family Health Clinic. She received her master’s degree in nursing at West Texas A & M University and is board certified by the American Nurses Credentialing Center. She has practiced in a variety of settings including rural health, family practice, internal medicine, cardiology and student health. Payne also has been a clinical instructor and lecturer for the family nurse practitioner students at the University of Wyoming. Her practice is focused on primary care, with an emphasis on health promotion and disease prevention.
Patricia McCollum, MS Pat McCollum is coordinator of Olympic Medical Center’s Cardiac Rehabilitation and Heart Failure programs. She has a master’s degree in exercise physiology from the University of Nevada, Las Vegas. She is certified nationally by the American College of Sports Medicine and Wellcoaches, and has completed training in yoga for chronic disease. She started in the Cardiac Services department in 1995 when she moved to Sequim. She tries to be a mirror for her patients and in that role she believes in “walking the talk.”
The Red, Set, Go! event is a fundraiser by the Olympic Medical Center Foundation to support Olympic Medical’s vital effort of preventing heart disease and heart failure.
American Heart Month
10 • Wednesday, February 2, 2011
BY PATRICIA MCCOLLUM, M.S. Stress has been called the internal war. When you are stressed, your body experiences physical changes such as increased heart rate, shallow breathing, elevated blood pressure and tense muscles. Emotional changes such as anxiety, irritability and depression occur as well. These effects accumulate over time and can lead to heart disease, hypertension and strokes. What is stress? Stress is the response to the demands placed on the body. There is so-called “good” stress and “bad” stress, called distress. Finding the right balance of stress in your life is the challenge. The Human Performance Curve shown below demonstrates the relationship between per-
WHAT HELPS YOUR HEART HEALTH?
formance and stress. Many confuse perceived sources of stress — too many demands, work overload, time pressures — with the actual source of stress. The actual source of stress is not what happens but how you react to what happens. Everyone’s response to the same stress (called stressors) may be different. Positive reactions to stressors include “I enjoy the competition, the challenge” or “The more I have to do, the more I get done.” Through practice you can learn to manage your stress by changing how you react to a situation. In other words, you can increase your stress threshold. There are a number of interdependent mental and physical solutions to reduce stress or more appropriately,
reduce or control your reactions to the stressors in your life. Mental solutions include increasing your awareness by staying in the present. Approaching tasks of life — work and play — with mindfulness. As the words of John Lennon illustrate, “Life is what happens while you’re busy making other plans.” A realistic approach to life’s situations also is important. Observe your thoughts objectively. Forget “I should” or “I need to” — you may be labeling situations as “catastrophic” when they are really unrealistic goals. Internal, unrealistic standards and demands result in stressful emotions. Some people rely on mental preparedness. For example, previsualizing an event — whether it’s a downhill ski race or an encounter with your husband’s ex-wife. Mentally walking through the situation beforehand can help you keep calm and be in control when the actual situation unfolds. Physically, experts agree that the best ways to deal with stress are through relaxation and exercise. Relaxation techniques can help to keep down the severity of the stress reaction. Techniques include breathing exercises, stretching, meditation and visualization. Relaxation techniques also are important because the body and mind function most efficiently and effectively in a relaxed state. Exercise can physiologically burn
+ a strong social network
Sequim Gazette
up the chemicals released by your body during the stress response. The body is programmed so that, when stressed, it prepares for vigorous physical activity by speeding up heart and respiration rates, elevating blood pressure and releasing epinephrine and other hormones. This “stress response” evolved to enable humans to fight or flee from dangerous encounters. The problem arises when the stress response is triggered but no physical activity results to burn off the substances released by your body. Many people combat their body’s stress response with regular, vigorous exercise. However, exercise need not be vigorous, formal or continuous to be beneficial. All movement, activity and formal exercise that we do each day adds up. The recommendation is to accumulate 30 minutes or more of moderate intensity activity on most days of the week. Integrating exercise into your lifestyle is the key. If you are already active and stress continues to be a problem, you should consider adding three or more sessions of aerobic exercise to your weekly activity. Be proactive. Find what works for you. Ultimately, learning how to deal with your reaction to life’s stress may be a good goal for health maintenance. Patricia McCollum, M.S., an exercise physiologist, is the coordinator of Olympic Medical Center’s cardiac rehabilitation and heart failure programs.
+ a good attitude
= less stress
a healthier heart
Sequim Gazette
American Heart Month
Exercising for heart health
Wednesday, February 2, 2011 • 11
The Olympic Medical Center Foundation sends a heartfelt
Thank You
PRESENTING SPONSOR
Jamestown
to our sponsors . . . SILVER SPONSOR Family Medical Clinic BRONZE SPONSORS AIRLIFT NORTHWEST • ASTELLAS • AVAMERE OLYMPIC REHABILITATION CRESTWOOD CONVALESCENT CENTER • EXELTECH • FIRST FEDERAL JOHN L. SCOTT • DR. KARA KURTZ URNES • PARK VIEW VILLAS PHILIPS • SEQUIM HEALTH & REHABILITATION SOROPTIMIST INTERNATIONAL PORT ANGELES JET SET • JUDY TORDINI
and our generous donors & attendees for supporting...
The Fourth Annual Einar Denstad, left, on a recumbent stepper, and José Algodón, working an arm ergnometer, gain cardio strength in Olympic Medical Center’s Healthy U class, taught by Pat McCollum, an exercise physiologist in the cardiac services department. Sequim Gazette photos by Patricia Morrison Coate
Red, Set, Go! Heart Luncheon All proceeds to benefit Olympic Medical Center Cardiac Services Department
Park View & Port Angeles Senior Center’s 5th Annual
Healthy Heart Valentine Dance Thursda Februar Thursday, February 1 10th 10th, 7pm 7pm-9:30pm 9:30pm at Vern Burton Community Center
308 E. 4th Street, P.A. The minimum donation is $10 and all proceeds benefit Olympic Medical Center’s Cardiac Services. Music: “The Music Machine” featuring Bob & Cookie Kalfur Tickets will be available at Parkview Villas or the Port Angeles Senior Center. Hors d’oeuvres and beverages will be served.
Margaret Denstad, left, on a treadmill, and Millie North on a recumbent stepper, exercise in OMC’s Healthy U Class, coordinated by Pat McCollum, center.
1430 Park View Lane | Port Angeles, WA 98363 360.452.7222 | www.villageconcepts.com
12 â&#x20AC;˘ Wednesday, February 2, 2011
American Heart Month
Sequim Gazette