YOUR FREE VEIN SCREENING.* YOUR FREE VEIN SCREENING.*
VENOUS SCREENING VENOUS SCREENING IS A TEST THAT TAKES ABOUT 20 MINUTES TO IS A TEST THAT TAKES ABOUT 20 MINUTES TO DETERMINE YOUR RISK LEVEL FOR VENOUS DETERMINE YOUR RISK LEVEL FOR VENOUS DISEASE. THE TEST INVOLVES TAKING AN DISEASE. THE TEST INVOLVES TAKING AN ULTRASOUND SCAN OF THE LEG TO ASSESS VEIN ULTRASOUND SCAN OF THE LEG TO ASSESS VEIN FUNCTION AND IDENTIFY VEIN BLOCKAGES THAT FUNCTION AND IDENTIFY VEIN BLOCKAGES THAT COULD LEAD TO CHRONIC VENOUS COULD LEAD TO CHRONIC VENOUS INSUFFICIENCY (CVI). INSUFFICIENCY (CVI).
Last October, we celebrated 20 years of serving Northeast Florida and Southern Georgia. A bit shy of 200 strong, our team remains united on one mission: "you the patient." We cherish the blessing of your trust and renew every day our pledge to do the absolute best for you. We aspire to educate, help, prevent, and treat not only your heart, lungs, vessels, and wounds; but your soul. In doing so, we are enriched as well.
There has been a growing interest in a novel approach to the way healthcare is delivered; value-based healthcare (VBH). VBH is a concept that FCCI is proud to pioneer and embrace. In this new system, the goal is to pay doctors and hospitals based more on outcome and cost e ciency. There are a few important principles to adhere to, for VBH to work well for the patient, and you will learn more about them within these pages.
Every edition of this magazine coincides with exciting progress in cardiovascular medicine. New medications and procedures are further improving the lives of heart failure patients. The latest procedures help us prevent more amputations. Advanced techniques enable better prevention and treatment of strokes.
While we are fortunate to live in the United States and we benefit from all the latest technology that the medical world has to o er, it is still important to take responsibility for our own health. That is why we encourage you to know your metrics! In this edition, we highlight the importance of knowing your blood pressure numbers.
Last January, a healthy young athlete in excellent physical shape collapsed on a football field in Cincinnati after a routine tackle. Bu alo Bills player Damar Hamlin most likely would have died of cardiac arrest that evening if a medical team had not immediately rushed to his aid to perform CPR. You never know when you may have an opportunity to save a life. We invite you to read our article and learn the easy steps it takes to perform hands-only CPR.
We hope you enjoy this latest edition of The Heart of Jacksonville. It has been a pleasure putting it together for you.
Remember this: YOU are the heart of everything we do here at First Coast Cardiovascular Institute.
Sincerely,
Yazan Khatib, MD President of First Coast Cardiovascular Institute
Interventional Cardiologist & Endovascular Specialist Board Member and Past President, American Heart Association | First Coast Chapter
It’s about saving YOU money.
It’s about YOU not having to go to the ER or get readmitted to the hospital unless absolutely necessary.
It’s about YOU not having to go through repetitive, redundant, or unnecessary tests.
It’s about YOU not getting stuck with unexpected medical bills.
It’s about YOU being seen by a specialist the same or next day when necessary.
It’s about YOU enjoying the peace of mind that comes when you have a caring team finding the best possible outcome for YOU!
It’s about YOU receiving the highest quality care possible at the least cost.
Success in value-based healthcare requires following these three steps and principles:
1. “Right care” in the “right place” at the “right time.”
2. Collaborative teamwork to include proactive patient-focused and compassionate primary care and specialist teams.
3. Maximizing innovations
A procedure or a test that is safely doable in an o ce (right place) should never be done in the hospital or a hospital-based o ce where it costs more and drains resources away from a more critical and needy patient. Such medical care should be done timely (right time) to decrease the chance for complications to set in.
In an environment of rapidly rising deductibles and copays, the patient must be involved in his/her own care. Communication among the di erent doctors and providers is key.
Innovation is enabling more care to take place in outpatient o ce settings or surgical centers; reducing cost and improving patient experience.
Pacemakers, defibrillators, and stents are now safely done on an outpatient basis with excellent outcomes. The list of other services that can be done as outpatient continues to expand.
At FCCI, we are proud to have pioneered many of the above initiatives on both a state and national level.
First Coast Cardiovascular Institute aims to provide you high-quality care at a low cost.
We are an out-patient clinic which saves you a lot of money compared to the costs associated with being admitted to a hospital.
When you call to schedule an appointment, our schedulers are equipped with a cost estimator tool that can predict the cost of your visit.
We use testing and other services responsibly. Generally, we are at or below the 50th percentile in our utilization of costly tests, demonstrating a commitment to responsible usage.
We encourage you to maintain a healthy relationship with your primary care physicians and we will do all we can to communicate and coordinate your care with them.
How wonderful it is to have a spring in your step!
You just feel better and more energized as you project confidence and exuberance. It has health benefits too.
A recent study published in JAMA Internal Medicine looked at activity tracker data of 78,000 people. They found that walking at a brisk pace for about 30 minutes a day led to a reduced risk of heart disease, cancer, dementia, and death, compared with walking a similar number of steps at a slower pace.
Unfortunately, modern day life can negatively a ect the way we carry ourselves. A sedentary job, bad news in the media, looking down at our phones throughout the day, and daily responsibilities can leave us feeling more lethargic than sprightly.
1. Walk with enthusiasm and purpose. With your head held up, back straight, and arms swinging gently, walk with a confident gait that suggests you have someplace important to be.
2. Walk with gratitude. As you stroll, focus on your blessings and with each step, silently think to yourself “thank you.”
3. Walk outside. Fresh air, sunshine, and enjoying the sights and sounds of nature will lift your spirits and do your body some good.
4. Be your own best cheerleader. At least once a day, look at yourself and smile in the mirror and be reminded of the awesome person staring back at you.
5. Perform an act of service. Research by the American Psychological Association has shown that helping others provides numerous benefits including increased self-esteem, less anxiety and depression, a sense of purpose and accomplishment, and decreased e ects of stress.
A delicious recipe for Minestrone Soup with chickpeas and vibrant spring green vegetables that makes for a healthy weeknight dinner.
1. Soak dry garbanzo beans in a bowl of water for 8-10 hours. Drain (or use canned beans).
2. In a large pot or Dutch oven, heat oil over medium-high heat. Add onion, fennel, and sauté for 2-3 minutes, stirring often. Turn heat to medium and cook for 5 more minutes or until tender.
3. Add garlic, cook 2-3 more minutes.
1 cup dry garbanzo beans (or sub 2 cans)
• 2 tablespoons of olive oil
• 1 medium onion – diced (or sub 2 leeks)
• 2 cups chopped fennel bulb or celery
• 4–6 garlic cloves – minced
• 4 cups veggie or chicken stock
• 4 cups water
• 1 teaspoon salt
• 1/4 teaspoon cayenne
• 1 teaspoon coriander
• 4 ounces pasta (like little elbows, orzo, mini shells, penne)
• 4 cups nely chopped green veggies (any combination of broccoli, green beans, spring peas, kale, asparagus, peas, cauli ower)
• 1 tablespoon fresh thyme (or 1 teaspoon dried)
• 1/4 cup fresh dill (or sub tarragon)
• 1–2 tablespoons lemon juice, more to taste
• 1 cup chopped at-leaf parsley or scallions
4. Add stock, water, spices and salt and the soaked chickpeas and bring to a boil. Cover and simmer on medium-low for 20 minutes or until chickpeas are tender. (If using canned chickpeas, drain, rinse and simmer for 3 minutes.)
5. Add pasta, bring to a boil, and when the pasta is about 1/2 way cooked, add the vegetables. (You do not want to cook the veggies too long, or they will lose their beautiful green color)
6. When pasta is cooked and veggies are just tender and bright green, stir in parsley and dill or tarragon.
7. Add the lemon juice a tablespoon at a time, tasting.
Dr. Hamdani is a board-certified physician currently practicing as a pulmonologist and sleep specialist.
She completed her residency in internal medicine at Mountainside Hospital and was elected to serve as a chief resident there. This was followed by a fellowship in pulmonary and critical care at the University of Medicine and Dentistry in New Jersey.
In addition to learning about the complexities of lung diseases, she expanded her training to include a broader range of specialties including Sleep and Palliative Care medicine. Her philosophy emphasizes treating the patient as a whole, and addressing their physical ailments as well as providing emotional and spiritual support through a multidisciplinary approach.
Dr. Hamdani is passionate about helping patients and families deal with di cult end-of-life care issues, in particular, patients with advanced and complex diseases.
She is not only a true multi-specialist, but also a firm believer in preventative medicine. Dr. Hamdani is active in educating the public regarding early lung cancer screening.
Dr. Hamdani is married and lives in Ponte Vedra Beach with her husband and children. When she’s not busy taking care of her patients and family, she likes to spend time outdoors, reading current a airs and traveling.
Inflammation is not all bad. It can help the body ward o infection and injury. It is when inflammation becomes chronic that we are at a higher risk for developing conditions such as diabetes, arthritis, and heart disease.
Chronic inflammation can be caused by a sedentary lifestyle, poor diet, and stress. We can improve our health by exercising, managing stress, and eating more anti-inflammatory foods (and less inflammatory foods).
TURMERIC
EXTRA VIRGIN OLIVE OIL
DARK CHOCOLATE
PROCESSED FOODS
SWEETENED BEVERAGES
FRIED FOODS
PROCESSED MEATS
NUTS
TRANS FATS (SUCH AS MARGERINE)
Monitoring and understanding your blood pressure numbers is one of the best ways to prevent health problems. High blood pressure (hypertension) can a ect your kidneys and increase your risk for stroke and heart disease.
The five blood pressure (bp) categories recognized by the American Heart Association are: normal, elevated, hypertension stage 1, hypertension stage 2, and hypertensive crisis.
Source: American Heart Association
When monitoring your BP at home, it is preferable to use an arm cu instead of one that goes on the wrist. Check your blood pressure twice a day at the same time.
If you are getting elevated bp readings, listen to your doctor’s advice which may include medication and lifestyle changes such as exercise and a low-fat diet.
Staying on top of your blood pressure numbers will greatly increase your chances of enjoying a long and healthy life.
“If you were to stretch out your blood vessel system, it would extend over 60,000 miles.”
- Vaqar Ali, MD, FACC, FSCAI, FABVM
Dr. Alnabki graduated from medical school at the University of Damascus in Syria. He went on to complete his residency training at the University of Louisville in Kentucky where he received the “Best Teaching Fellow” award in 2013. During his residency, Dr. Alnabki completed rotations in internal medicine, cardiology, and interventional cardiology. He also participated in various cardiac research studies examining patients with heart failure, heart transplants, and patients who have had a stroke.
Dr. Alnabki believes the heart is the center of your health, which is one of the reasons he decided to become a cardiologist. He says, “There are many aspects of prevention and primary care intertwined in cardiology. When I help prevent heart disease in my patients, I’m also able to help prevent a multitude of other diseases.” Dr. Alnabki practices what he preaches and works out quite often.
Dr. Alnabki joined the FCCI team because he is passionate about improving health outcomes in the Palatka community: “Building strong relationships with my patients and integrating fully into the community is important to me,” he says.
Dr. Alnabki is board certified in echocardiography, nuclear cardiology, and general cardiology. He serves as Cardiology Chair at HCA Florida Putnam Hospital. Dr. Alnabki is also a member of several professional organizations including the American Medical Association, Syrian American Medical Association, and Syrian Medical Association.
Outside of the o ce Dr. Alnabki enjoys traveling, and spending time with his wife and three children.
First Coast Cardiovascular Institute is committed to o ering our patients the latest developments in medicine, while at the same time providing our patients with the highest quality of patient care. One of the ways we accomplish this goal is through clinical trials. The Research Department was started in 2007 with the guidance of Mary Hudson, RN, who laid the foundation to make the department what it is today.
Amy has been with FCCI for one and a half years. She has her B.S. in Physics and was clinically trained as a research coordinator.
From Amy: “Clinical Research sparks both of my passions, medicine and science. It is in my nature to care for others but with my background in Physics, I have always had a curiosity for how things work.
To be on the cutting edge of medicine is exciting. We are able to provide options to patients that may not be available otherwise. It is most rewarding to see the therapy become FDA approved.
Something we are working on that is very exciting is Device Therapy which is the way of the future for Heart Failure Patients. We have been working on a Vagus Nerve Stimulator that has been shown to improve heart failure symptoms.”
Patricia spent 10 years in the banking industry before earning her BHS in Public Health with a minor in Education and Research at UNF. She went back to school again to obtain her nursing degree at FSCJ.
From Patricia: “I have worked in the hospital setting as a medical surgical and progressive care nurse at Ascension and UF and worked in home care of medically complex pediatrics. I studied epidemiology and research in college and knew I wanted to work in the field.
I am excited about the work here at FCCI in heart failure therapeutic devices and pharmacology. Giving people hope outside of our current guideline-directed medical therapies is what I am most excited about.”
Autumn has been with FCCI for six years and has been in the medical field for over 14 years.
From Autumn: “Research is by far my favorite. We get to see the di erence it can make in our patients' lives. It stretches our minds, and I love meeting new people and building those relationships with our patients as well as with all the studies we have. It takes a team, and we have a great team!”
Beverly has been with FCCI for 8 years. She spent 6 years as an X-Ray Technician at the FCCI Cath Lab before she joined the research department.
From Beverly: “I love being part of the research team. There are many clinical trials that we are involved in that I find gratifying to be a part of. There is the BTK (below the knee) study where we enrolled 15 patients and Terumo’s Iliac Stent clinical trial where we have enrolled 5 patients so far."
LaNell has been with FCCI for two years and loves her job.
From LaNell: “I retired from the HR industry after 36 years. After I retired, I stayed home for about 6 months, but then I got restless - so I started looking for a part time job and found this gem at FCCI. I process the billing for the Research Dept. and stay involved with all the studies. I love working with the ladies here and learning so much about the research field.”
If you are interested in participating in a clinical trial, please speak to your physician, contact FCCI at 904-493-3333, or visit our website: www.firstcoastcardio.com
Cardiac arrest causes 350,000 to 450,000+ deaths in the United States each year. More than 350,000 cardiac arrests occur outside of a hospital setting. If performed right away, CPR can greatly increase the chances of survival. Unfortunately, only 40% of people who have an out-of-hospital cardiac arrest receive the care they need. This is where YOU come in.
Many people might be reluctant to perform CPR because of mouth-to-mouth resuscitation. The good news is that the guidelines have changed and now trusted organizations such as The American Heart Association are recommending hands-only CPR.
Over 70 percent of out-of-hospital cardiac arrests happen in homes.
Only about 40% of people who experience an out-of-hospital cardiac arrest receive the immediate help that they need before professional help arrives.
Source: American Heart Association
1.
Check the adult or teen for a pulse and ask if it is okay to help.
3.
Make sure he or she is on their back on a flat firm surface.
5.
2. Call 911
4. Kneeling beside the person, begin compressions.
With one hand over the other, push hard (at least 2 inches) and fast (about 100 compressions per minute) in the center of the chest to the beat of the disco song “Stayin Alive” until help arrives.
Visit
use an AED, and how you can take a class to get certified.
Knowing what to do in the event of an emergency will empower you to save a life. It’s all in your hands!
Source: American Heart Association
Marjorie Matheny, APRN:
“I remember being about 6 years old and going to Tennessee to see my grandmother. It was winter and I made my first “snow angel”. I can recall my parents standing around me. What a happy memory. “
Donna Geiger, APRN:
“My favorite vacation experience is when I attended "Unto these Hills" in Cherokee, NC. It is an outdoor historical story of the Cherokee up through the removal in 1838 through the Trail of Tears to Indian Territory in Oklahoma and beyond.
The live drama was surreal. It was cold amongst the hills which made the live drama even better so do not forget to take a blanket. I have been several times. I always inform others if they are passing by Cherokee, NC to see the live drama enactment. It is worth seeing.”
Merdijana Ahmetovic, APRN
“My favorite vacation memory is visiting YellowStone National Park. I remember being mesmerized by not only the wildlife in nature, but by the beauty of God’s creation. My most treasured part of this memory is the pride and joy I felt watching my baby girl who was 2 and baby boys who were 3 and 4 at the time, venture though the steep cli s of the Lower Falls hike all by themselves. It was at that moment I truly understood the saying “You have not seen a good morning if you didn’t see it at YellowStone.” My family and I cannot wait to return and form new memories to treasure.
Source for recipe and image: Taste.com
• 1 1/2 cups brown medium-grain rice
• 500 ml apple cider
• 1 tsp whole black peppercorns
• 2 dried bay leaves
• 4cm piece fresh ginger, peeled, thickly sliced
• 3 sprigs fresh thyme
• 4 x 200g boneless salmon
filets, skin on
• 1 small Granny Smith
apple, halved, cored, thinly sliced
• 2 baby fennel, trimmed, very thinly sliced (fronds reserved)
• 250g green seedless grapes, halved
• 2 tbsp finely chopped fresh chives
Dressing
• 1/2 cup apple cider vinegar
• 1/3 cup extra virgin olive oil
• 1 tbsp chopped fresh dill
• 2 tsp wholegrain mustard
• Pinch of sugar
1. Cook rice following packet directions. Refresh under cold water. Drain well. Cool.
2. Meanwhile, place cider, 2 cups water, peppercorns, bay leaves, ginger and thyme in a large, deep-frying pan over high heat. Bring to the boil. Reduce heat to low. Add salmon. Cover. Simmer gently for 8 to 10 minutes, for medium, or until cooked to your liking. Remove from heat. Using a spatula, carefully lift salmon from liquid and transfer to a plate.
3. Discard poaching liquid.
4. Make Dressing: Whisk vinegar, oil, dill, mustard, and sugar together in a jug.
5. Place apple, rice, fennel, grape, and chives in a large bowl. Drizzle with 1/2 the dressing. Season well. Toss to combine. Arrange rice mixture and rocket on a serving plate. Flake salmon, discard skin, and place on top of rice. Drizzle with the remaining dressing. Sprinkle with reserved fennel fronds. Serve.
Source for recipe and image: Tasteofhome.com
INGREDIENTS
• 1/4 cup lime juice
• 1 tablespoon sugar
• 1 tablespoon minced fresh thyme (or 1 teaspoon dried thyme)
• 2 cups chopped fennel bulb or celery
1 garlic clove, minced
• 6 cups torn mixed
salad greens
• 1 pound boneless skinless chicken breasts, cooked and sliced
• 5 medium ripe nectarines, thinly sliced
1. In a jar with a tight-fitting lid, combine the lime juice, sugar, thyme, oil, and garlic. Shake well.
2. On a serving platter, arrange salad greens, chicken, and nectarines. Drizzle with dressing. Serve immediately.
3. Enjoy!
A patient walks into a clinic, terribly anxious.
Patient: Nurse! Please help me! I am shrinking. I am losing an inch of height every few minutes!
Nurse: Sorry, the team is on their way to an emergency. You’re just going to have to be a little patient.
(Source: VA.Gov)
We hope you enjoyed this little joke. How are you feeling right now?
Are you smiling inside and feeling a little happier than you were a moment ago?
It’s no secret that laughter is good for the body and soul. A healthy laugh releases endorphins, relieves pain, decreases stress, improves self-esteem, helps people bond with others, and provides
Did you know that laughter is also good for your heart?
“Laughter is inner jogging” ~ Norman Cousins, “Anatomy of an Illness”
According to the Heart Foundation, having a good chuckle counts as cardio! It gets your heart pumping and burns the same number of calories as walking.
When laughter releases those feel-good hormones, it decreases stress in the body while blood vessels open and blood pressure goes down.
Enjoying a good laugh helps push “good” cholesterol into the blood and the bad LDL cholesterol out.
Try a few of these ideas to make laughter a regular part of your daily life:
1. Learn a new joke a day and share it with others
2. Fake it till you make it: smile and laugh for no good reason and your body will not know the di erence
3. Hang out with people who make you laugh
4. Watch a funny tv show or movie (but don’t binge watch)
5. Spend time with little kids or pets and enjoy their uninhibited silly antics
A daily dose of humor and silliness may be just what the doctor ordered.
Patient reviews are the heart of our practice. We appreciate the feedback and nothing is more heartwarming than seeing we made the experience of visiting a doctor’s o ce just a little bit easier.
“Dr. Syed and all his sta were nothing but amazing. They listened to my concerns, advised me on the next steps, and got me immediate appointments to follow up. Also, Jennifer in referrals was amazing getting me in the same day! Thank you all!”
~ Google review
“FCCI has been a very important part of my life for the past 30 years. They have always taken care of me and saved my life numerous times, especially in January of 2020 when I underwent a 5-hour aorta/aneurysm surgery. I have complete trust in their cardiologists and the sta and front desk are always friendly and helpful.”
~ Google review
First time at First Coast Cardiovascular Institute. The experience was excellent. The sta and physicians were friendly, knowledgeable, and professional. I recommend this o ce for any cardiology issues.”
~ Google review
“I love Dr. El-Sabbagh! He takes care of me, my mother, and my daughter. He takes his time and makes sure you are informed and understand before you leave. Best doctor ever!”
~ Google review
“Great visit! I was very anxious about today's visit fearing worse news. The PA that we met with was extremely knowledgeable, professional, and reassuring. By the time we met with Dr. Hu, we were well prepared. Dr. Hu was also very informative, covering all the issues I had and addressing our concerns. We were impressed with the fact that we were not rushed. I am very satisfied with the cardio team!”
~ Google review
These reviews have been edited for spelling and grammar.
“Irregular heart rates or rhythms are called arrhythmias. Bradycardia is an abnormally slow heart rate, Tachycardia is an abnormally fast heart rate, Atrial arrhythmias come from the upper heart chambers (atria), and Ventricular arrhythmias come from the lower heart chambers (ventricles).”
- Firas El Sabbagh, MD, FHRS, Electrophysiologist
The CDC’s latest data reports that 37.3 million Americans (about 1 in 10) have diabetes. Lower-limb amputations may be rising in the United States after decades of decline.
In a study published in the NIH National Library of Medicine, it was shown that after amputation, individuals are likely to feel anger, helplessness, and decreased self-esteem. The despair and anguish leading up to an amputation procedure are heartbreaking for both the patient and family members.
“One of the best feelings I get as a physician is when I can o er patients options to help prevent a foot or leg amputation, especially when they have been told there are no other treatment options. To be able to help someone like that is what helps fuel my continued passion for wound care and limb salvage.” -David Swain,
DPM, CWSP
According to APA Fellow and boardcertified psychiatrist Dale Archer, MD
“As long as a patient has hope, they can recover from anything and everything.”
The Amputation Prevention Center at First Coast Cardiovascular Institute is on a mission to prevent amputations and o er hope instead of despair.
Thousands of patients have come to us for amputation prevention and limb preservation since 2002. Our patients seek our care from across the nation. Some have vessels too calcified while others have bad kidneys which makes it di cult to safely use contrast dye for procedures. We have perfected techniques for those and others.
Our team of interventional cardiologists is so passionate and dedicated we have been training junior doctors on advances in this technology for years. Together, we can make unnecessary amputations a misfortune of the past.
“It is a great privilege to treat high-risk patients who are vulnerable to lower extremity wounds and amputations. It is gratifying to have my patients "ring the bell" in the clinic, signifying that their wound has fully healed. Behind each sound of the bell is a culmination of surgeries/grafting/wound care across several interdisciplinary fields of medicine, all working together for the betterment of the patient. Wound care and limb salvage is a challenging, yet extremely rewarding experience.” - Steven Bateh,
DPMYazan Khatib, MD, President of First Coast Cardiovascular Institute, shares: “Our region is blessed to have wonderful wound doctors and wound care centers like Baptist Wound Care, Memorial Wound Care, St. Vincent Wound Care, North Florida Amputation Prevention Center, and Reflections Wound Care. All are focused on saving every foot possible. We are privileged and committed to collaborate with these excellent colleagues when asked."
If you have been told amputation is your only choice, contact us today.
Resources: Psychology Today, National Institutes of Health (NIH), and AJMC
We are blessed to enjoy a climate that permits us to enjoy the outdoors year-round. Gardening can help you meet fitness goals (without having to pay for an expensive gym membership). All that walking, digging, reaching, bending, and twisting helps keep the body flexible, improves heart and lung function, and burns calories (up to 300 or more an hour)!
A recent study in the British Journal of Sports Medicine found that people who engage in low-level physical activities such as gardening reduce the risk of death from heart disease. Gardening also helps with natural vitamin D production, stress relief, and fostering better eating habits (by enjoying those delicious home-grown herbs, fruits, and vegetables).
Gardening can be great for your social life too. Join a community garden or better yet, consider starting a community program. Such a heart healthy gardening activity could also put healthy food choices on a needy family table.
Win-win!
1. Warm up: Do gentle stretching exercises like you would before any workout. If you have neck or low back issues you can wrap a heating pad around those places for a few minutes to warm up muscles.
2. Wear a hat, gloves, and sunscreen.
3.
Stay hydrated. Be sure to drink plenty of water before, during, and after your time in the garden. Avoid the hottest times of day during the summer months.
4. Include raised beds in your garden design to save your back and knees from excessive bending over and kneeling.
Practice good ergonomic posturing and avoid repetitive motion. Remember to bend at the knees when lifting anything and keep your back as straight as possible. Use your wheelbarrow for those extra heavy items such as heavy plants from the nursery, bags of mulch, etc.
Sources: Florida Times-Union, CNN Health, Abiomed
(and a stronger, healthier body.)
*Please note, it is always a good idea to discuss first with your doctor before adding a vigorous new physical activity to your routine.
Finally, do not forget to share pictures of your gardening experience on FCCI’s Facebook page, Twitter, and Instagram!
In order to take care of our hearts, we know that we should exercise, stop smoking, watch what we eat, and monitor our blood pressure. However, not many people realize how important it is to nurture healthy relationships to keep heart disease away.
People need other people to flourish. According to Dr. Michael Platt Ph.D., a biological anthropologist at the University of Pennsylvania, “Human beings are wired to connect. We have the most complex social behavior out of all animals and this behavior is a critical part of our adaptive toolkit.”
It has been shown that people who experience isolation are more likely to have weakened immune systems, depression, and shorter life spans. Research at Harvard University has found that loneliness stresses the heart and the entire cardiovascular system. One literature review found that lacking a social connection can be more dangerous than smoking 15 cigarettes a day and deadlier than obesity.
Alternatively, people who feel connected to others and socialize on a regular basis can look forward to a longer and healthier life. Heart and blood vessels are more likely to be healthy under conditions of love, intimacy, and connectedness.
“Lacking a social connection can be more dangerous than smoking 15 cigarettes a day...”
One theory suggests that people who enjoy socializing tend to choose healthy behaviors (such as exercising more and drinking less). Connecting with others also has a calming e ect on the brain and reduces inflammation.
Do yourself and your heart a favor and prioritize spending more time with your kids, parents, friends, or neighbors. If you live far away from family, consider volunteering, or joining a church or club.
The elderly population in our society is particularly vulnerable to loneliness and isolation. You can make a huge di erence by reaching out to an older relative or neighbor in your life who would benefit from companionship. It would do both of your hearts much good!
Sources: Florida Health Care Plans, Dana Foundation, and Harvard Medical School
Name a book that has inspired you and a book that was just a fun read?
Dr. Syed
The Prophet by Khalil Gibran was an inspiring read. A fun read was Amin Malouf’s Samarkand
Dr. Dhanjal
A book that inspired me is Many Lives Many Masters. A book just for fun: Alex Cross series by James Patterson
Dr. DeNeen
Everyday Grace by Marianne Williamson and anything by Bryan Sanderson
What has been the most exciting scientific discovery?
Dr. DeNeen Transplant
Dr. Syed
The list is never ending but in this recent past GLP1 agonists and SGLT2 inhibitorsiots
Dr. Hu Nanobots
Who do you most admire?
Dr. DeNeen
My parents- they taught me the value of hard work and love - they both worked multiple jobs to raise us and still valued and put family first. We never doubted our importance
Dr. Syed
My parents! I wake up everyday hoping to be half as good and hardworking a man as my father is. I go to bed hoping my mother is proud of me
Dr. Hu
My family and doggos
What is something not many people know about you?
Dr. DeNeen
I struggle with standardized test taking
Dr. Syed
I am a decent cook
Dr. Dhanjal
Most people don’t know that my favorite place to visit in each city is the zoo
If you had to sing Karaoke, what song would you choose?
Dr. DeNeen
”I Will Survive” by Gloria Gaynor
Dr. Syed
Anything from the Cocomelon catalog
Dr. Dhanjal
I would choose “Unchained Melody" for karaoke
Dr. Hu
Laura Branigan’s “Gloria”
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