Feb. 1 was a snowy, blustery winter day when Anne Messenger, chair of the American Heart Association’s 2013 Go Red for Women campaign, led the Go Red walk through downtown Syracuse. Although the frigid weather led to a turnout of 15 participants (45 attended the rally beforehand, however), Messenger described it as “a real testament to the spirit of heart-health aware Syracusans.”
Indeed, there will be other chances for Central New Yorkers to walk their way healthy. During the rally, the Heart Association announced a new program for downtown workers and their friends: First Wednesday Walks. The first walk is March 6, noon to 2 p.m., starting at the CenterState CEO office, 572 S. Salina St.
“The First Wednesday Walks program is all about promoting healthy habits throughout the year,” notes Kristy Smorol, communications director for the Syracuse chapter of the AHA. “We want to keep Central New Yorkers walking all the time, not just at specific American Heart Association events like {the Go Red} rally or the Heart Walk on April 6.”
Before we jump ahead to April, February still marks Heart Healthy Month, a good time to consider what steps you can take to get on a heart-healthy track. The risk factors that contribute to development of heart disease are high blood pressure, smoking, diabetes, high cholesterol, obesity and being sedentary.
Leisha Doherty, director of Go Red For Women in Central New York, didn’t realize that heart disease was a women’s issue—until she woke up on life support. “When I had a heart attack at 40, I didn’t recognize the symptoms because they were easily explained away,” she recalls. “I was feeling nauseous and thought I was coming down with the flu. I was a single mom and a sales and marketing executive who traveled, so it felt normal to be fatigued.”
That 2009 incident resulted in her first of two open-heart surgeries. After multiple heart attacks and cardiac setbacks, her journey continues to be complicated but also inspires her to raise awareness of heart disease.
“Heart disease is the No. 1 killer of
women and is responsible for one-third of all deaths in women older than
35,” confirms Uzma Iqbal, a cardiologist on staff at St. Joseph’s
Hospital Health Center and a member of the Go Red for Women campaign.
“This is more than all cancer deaths combined. One in three women die of
heart disease compared to one in 29 from breast cancer.”
Lifestyle matters. Here’s what you can do to guard yourself against cardiovascular disease:
Maintain a healthy weight.
Between 60 percent and 70 percent of Americans are either
overweight or obese. Taking off just a few pounds can provide you with
cardiovascular benefits. Every step in the right direction is a step
toward healthier living.
Quit smoking and stay away from secondhand smoke.
Smoking is the most important preventable cause of premature death
in the United States. Smokers have a higher risk of developing coronary
heart disease, heart attack and stroke.
Get active.
Exercising as little as 30 minutes a day can reduce your risk
of heart disease. Regular physical activity can relieve tension,
anxiety, depression and anger. It enhances your immune system and
decreases the risk of developing diseases such as cancer and heart
disease.
Eat a healthy diet.
The American Heart Association recommends foods with little or no
salt to reduce the risk of cardiovascular diseases. Focus on fruits and
vegetables, fish, fiber-rich whole grains, nuts, legumes and seeds, and
reduce processed meats.
Manage stress.
Emergency stress stoppers help you deal with stress on the spot.
Count to 10 before you speak. Take three to five deep breaths. Walk away
from the stressful situation and say you’ll handle it later. Go for a
walk. Don’t be afraid to say “I’m sorry” if you make a mistake. Set your
watch five to 10 minutes ahead to avoid the stress of being late. Smell
a rose, hug a loved one or smile at your neighbor.
Other factors to reduce your risk of heart disease include controlling your cholesterol and blood pressure, keeping blood sugar at healthy levels and, if you drink alcohol, do so in moderation.
Heart disease may be in your family history but reducing your risk factors can be heart-healthy news for the whole family. Family history, certain genders and ethnicities are things you cannot change but in her practice, Iqbal finds talking to women can offer hope.
“If they modify their behaviors, the whole family gets to benefit,” she says. “In a way they indirectly make their close ones healthy as well. Women need to be mindful of their bodies and not ignore what their bodies may be telling them. Always try and know your numbers for blood pressure, cholesterol, weight and diabetes and know what your target should be. You will never get there if you don’t know where you have to get to.”
Prevention is paramount but you also should know the symptoms of heart disease. “Coronary disease develops over time, affecting your body in ways that you might not notice until it’s too late,” explains Lorissa Plis, manager of the Cardiac Care Center & Chest Pain Center at Crouse Hospital. “Women may have more subtle signs and symptoms: chest pain or discomfort, pain in your arm(s), back, neck or jaw, stomach pain, shortness of breath, nausea or lightheadedness, sweating, and unusual or extreme fatigue. Not everyone gets all of those symptoms.”
If you think you might be having a heart attack, the American Heart Association suggests you dial 911, sit or lie down, and chew an uncoated aspirin immediately. “Minutes count in a heart attack,” explains Plis. “Don’t delay getting help and don’t drive yourself to the hospital. Denial is very real with chest pain. Do not dismiss how you feel; you owe it to your heart to be checked. Even if it turns out not to be a heart attack, it’s better to be prepared. Once a heart attack starts, every minute counts.”
For Doherty, recovery hasn’t been easy. “It {heart disease} definitely impacts my life daily. I wake up each morning and feel blessed that I was given another day. I try to live daily in a heart-healthy manner and I take cardiovascular medications to help address my risk factors. Heart disease is 80 percent preventable with lifestyle change. People don’t have to end up like me and have to deal with disease stage management issues. It all begins with a conversation.”
Iqbal adds, “Eat healthy, lots of fruits and vegetables, stay hydrated, exercise 150 minutes a week and find an outlet/activity that brings you peace or makes you laugh.”
To learn more about Go Red for Women or request a Lunch and Learn for your business or community group call 234-4700.
Marnie Blount-Gowan is a member of the Crouse Hospital
Integrated Health Alliance, advocate of mind body health awareness, and
editor of Realewell.com.
