February Is Heart Month - Love Your Heart
We just celebrated Valentine’s Day - the day of “Love” and Global Heart Associations designate February as “Heart Month” 🫀🫀so that many can read, listen, and pay attention to their Heart and Vascular/Vessels systems. Conditions affecting these are collectively known as “Cardiovascular Diseases” (CVD). CVD conditions Include Heart Diseases (acquired or congenital- born with it), Heart Attacks, Coronary Artery Disease, Heart Failure, Rhythm and Rate Problems, and Blood vessel diseases of Neck and Legs.🫀🫀🫀
The statistics on CVD are alarming, according to the World Health Organization (WHO)
- CVD is the leading cause of death globally
- More than 17 million people below 70 years die each year due to CVD.
- CVD account for 32% of all Global deaths.
- Three quarters of these deaths occur in low- and middle-income countries. 😩😩
- Heart Attacks and Strokes make up 85% of all CVD deaths.
- In the last 5 years the decline in deaths has stalled and it is thought to relate to increase in DIABETES MELLITUS and OBESITY which are risk factors for CVD
- While the death rate has declined in men in the US, that of women continue to increase.
CVD AND WOMEN
Most people think CVD is “only a man’s disease”, but that is incorrect.
- CVD is the #1 killer of women - 1 in 3 deaths.
- Kills more women than ALL cancers combined.
- Women’s risk factors for CVD increase around menopause and are caused by:
- Increase In “Bad” cholesterol (LDL-C)
- Increase in abdominal Fat (Apple Shape body)
- Decrease In lean Muscle mass, and higher amount of fat around the heart, which is linked to calcifications and blockages in its vessels.
PART 2
PREVENTION OF Cardiovascular Disease
It is not all “doom and gloom.” There are things we can ALL do to prevent or delay CVD. As always, Early preventative measures help stop progression of risk factors.
1. Know your numbers: Cholesterol, Blood Pressure, Blood Sugar and BMI (Body Mass Index). Bring these down with medications 💊 and Lifeclass changes like exercising. 👣🚶🏿♀️💃🏿
2. Do more physical activities: walk with a pal, gardening, dance, ride a bike, jogging etc.
- Aim for 30 mins a day, which can be in three 10-minute sessions.
- Join a Gym if that will motivate you to go and exercise. Walking is Free! 🚶🏾🚶🏿♀️🚶🏿♂️
- Two days a week do strength training with weights or Resistance Bands. 🏋🏋️♀️🏋🏽
- Balance activities: standing on one foot, walking backwards can improve walking speed.
3. Eat the “rainbow” colors of fruits and veggies, 🍑🥑🍌🍎🍊🍍🍉🥥🍏🥭high fiber, whole grains and limit animal protein
4. Lose weight if your BMI/Weight is above your ideal weight.
5. Quit smoking if you do.
6. Limit Alcohol to one serving a day in women and two in men. It has long term effects on the heart.
7. Manage your stress: Chat with someone, Pray, Meditate, meet with family, friends, church etc.
8. Treatment of high BP, BS, and Cholesterol is crucial. Each has to be at goal.
9. Ask your Doctor about your personal risk score for CVD. It can be calculated for you.
Dr. Barbara Entsuah (Physician, Author, and Speaker)
Latest Book: “A woman’s Guide to her body and Total Health” www.Barbaraentsuah.com
❤️❤️❤️#Loveyourbody# ❤️❤️❤️