Phillips Health Care Newsletter

KEEPING A HEALTHY HEART

February is Healthy Heart Month. To help keep your heart “young”, here are some ways the CDC recommends to help keep a healthy heart and prevent heart disease.

By living a healthy lifestyle, you can help keep your blood pressure, cholesterol, and sugar normal and lower your risk for heart disease and heart attack. A healthy lifestyle includes the following:

HEART HEALTHY DIET

Eat plenty of fresh fruits and vegetables and fewer processed foods.

Eating foods low in saturated fats, trans fat, and cholesterol and high in fiber can help prevent high cholesterol. 

Limiting salt (sodium) in your diet also can lower your blood pressure. Limiting sugar in your diet can lower you blood sugar level to prevent or help control diabetes.

Eating two or more servings a week of certain fish, such as salmon and tuna, may decrease your risk of heart disease. 

At moderate levels, alcohol may have a protective effect on your heart.  For healthy adults:

No more than one drink a day for women, and two drinks a day for men. (12 ounces of beer, 5 ounces of wine & 1 1/2 ounces of liquor) Too much alcohol can be a health hazard. 

BE SMOKE FREE

Smoking or using tobacco is one of the most significant risk factors for developing heart disease. Chemicals in tobacco can damage your heart and blood vessels, leading to narrowing of the arteries, causing plaque buildup (atherosclerosis). Atherosclerosis can ultimately lead to a heart attack.

Smoking  decreases oxygen in the blood, and makes the heart work harder, contributing to high blood pressure. The good news is, the risk of heart disease reduces as soon as you quit.  So, no matter how long you’ve smoked, quit!

EXERCISE 

Regular, daily exercise can reduce the risk of heart disease. When you combine physical activity with other lifestyle measures, such as maintaining a healthy weight, the payoff is even greater.

Physical activity can help you control your weight and reduce your chances of developing other conditions that may put a strain on your heart, such as high blood pressure, high cholesterol and diabetes..

According to the Mayo Clinic :

“In general, you should do moderate exercise, such as walking at a brisk pace, for about 30    minutes on most days of the week. That can help you reach the Department of Health and Human Services recommendations of 150 minutes a week of moderate aerobic activity, 75 minutes a week of  vigorous aerobic activity, or a combination of moderate and vigorous activity. For even more health benefits, 

aim for 300 minutes of moderate aerobic activity or 150 minutes of vigorous aerobic activity every week. In addition, aim to do strength training exercises two or more days a week..”

FISH OIL 

Fish contain unsaturated fatty acids, may lower cholesterol. But the main beneficial nutrient appears to be omega-3 fatty acids in fatty fish. Omega-3 fatty acids are a type of unsaturated fatty acid that may reduce inflammation throughout the body. Inflammation in the body can damage your blood vessels and lead to heart disease and strokes.

Be sure to choose ultra-pure fish oil source from cold waters..

UNDERSTANDING YOUR THYROID 

The thyroid is a butterfly-shaped gland located front and center at the base of the neck. It plays an important role in the communication system of the body. It regulates metabolism, or energy-related functioning within cells, by releasing or withholding thyroid hormone. 

The thyroid gland influences just about everything in the human body, including the eyes, brain, heart, skin, hair, bones, bowels and mood.

When you experience weight loss, anxiety, palpitations, high blood pressure, brittle nails, constipation or a host of other symptoms , these symptoms can be related to a hormone imbalance brought on by thyroid that’s over or under functioning.

According to the American Thyroid Association, of the 20 million Americans who have thyroid disease, up to 60 percent go undiagnosed. 

A lack of awareness might be partly to blame; thyroid disease doesn’t get the same amount of press as heart disease. Plus, , many of the symptoms of thyroid disease are vague.

Thyroid disease is sometimes mistaken for depression, irritable bowel syndrome, some other condition or aging. 

The causes of a faulty thyroid are not fully understood — although your risk increases if you are female or if there is a family history of the disease.

Symptoms of Thyroid Disease

Muscle and Joint Pains, Carpal Tunnel, Tendonitis, Plantar's Fasciitis

Neck Discomfort, Enlargement, Hoarseness, Goiter

Hair Loss, Hair Changes, Skin Changes

Constipation, Bowel Problems, Diarrhea, Irritable Bowel

Menstrual Irregularities and Fertility Problems

Family History of Thyroid and Autoimmune Disease

High Cholesterol, Unresponsive to Cholesterol Medications

Depression and Anxiety

Unexpected Weight Changes without Changes to Diet Or Exercise

Fatigue and Exhaustion

HYPERTHROIDISM

Too much thyroid hormone, called hyperthyroidism, can cause irritability, a rapid or erratic heartbeat, weight loss, high blood pressure and diarrhea, among other things. It can weaken bones, sometimes leading to osteoporosis over time, and can leave patients feeling anxious and unable to focus, with racing thoughts. 

An autoimmune disease called Graves’ disease leads to many cases of hyperthyroidism. Graves’ disease, causes the immune system to attack the thyroid gland, and triggers the thyroid to produce a surplus of thyroid hormone.

HYPOTHROIDISM

Symptoms of hypothyroidism, or not enough thyroid hormone, include depression, hair loss, weight gain, high cholesterol, extreme fatigue, constipation and stomachaches. 

If your doctor suspects that a patient has thyroid disease, usually a blood test that gauges the amount of thyroid stimulating hormone (TSH) in the blood will be ordered.  

An elevated or reduced level of TSH indicates possible thyroid trouble. A small percentage of people, however, will have normal lab results even though they have thyroid symptoms, and may require additional testing.

Treatment for hypothyroidism is usually straightforward: patients take prescription medicine to boost their supply of thyroid hormone.

         Source: About Health

According to the American 

Academy of Anti-Aging Medicine

"Vanderbilt University School of Medicine (Tennessee, USA) researchers report that an increased intake in minerals such as potassium, magnesium and calcium may reduce the risk of high blood pressure and decrease blood pressure in people with hypertension. A high intake of these minerals in the diet may also reduce the risk of coronary heart disease and stroke.  

According to the study, if Americans were able to increase their potassium intake, the number of adults with known hypertension, with blood pressure levels higher than 140/90, might decrease their blood pressure by more than 10% and increase life expectancy. 

Similar studies show that diets high in magnesium (at least 500 to 1,000 mg/d) and calcium (more than 800 mg/d) may also be associated with both a decrease in blood pressure and risk of developing hypertension. 

Foods High In These Minerals 

Include:

Vegetables: broccoli, bok choy, spinach,  beet greens, turnip greens, okra, artichoke, potatoes, carrot juice, and sweet potatoes.

Legumes:  black beans, garbanzo beans, kidney beans, great northern beans, lentils, navy beans and soybeans

Dairy: cheddar cheese, Parmesan cheese, ricotta cheese, cottage cheese, sour cream, and yogurt

Other Ways to Help Control

Blood Pressure

Avoid high-sodium foods, such as:

Cold cuts and cured meats

Pizza

Canned Soups

Chips, Salted Nuts

The CDC recommends a diet that is:

High in fresh fruits and vegetables; heart-healthy fish, such as salmon, herring and tuna; whole-grain bread, cereal and pasta; nuts, seeds and legumes; lean meat and poultry with skin removed.  Bake, broil or grill seafood and meats.

Exercise

Exercise  can help lower blood pressure, reduce risk for chronic diseases, improve balance and coordination, help reduce weight—all contribute to slow the aging process.

A recommended way to start:

A brisk 10-minute walk three times a day, five days a week. 

Then aim for 150 minutes  (2 1/2 hours) of moderate exercise a week or 75 minutes of vigorous exercise weekly.

Include strength training exercises at least twice a week.

Don’t Smoke

Smoking not only increases blood pressure, it also affects your appearance.  Smoking decreases blood supply that keeps skin looking young and healthy, affects gum health and can increase tooth loss. 

MANAGING DIABETES

There is no cure for diabetes, but it can be treated and controlled. The goals of managing diabetes are to:

Keep your blood glucose levels as near to normal as possible by balancing food intake with  medication and activity.

Maintain your blood cholesterol and triglyceride (lipid) levels as near the normal ranges as  possible.

Control your blood pressure. Your blood pressure should not go over 140/90.

Decrease or possibly prevent the development of diabetes-related health problems.

YOU & YOUR PHILLIPS CLINIC PROVIDER CAN HELP MANAGE YOU DIABETES BY:

Planning what you eat and following a balanced meal plan.

Exercising regularly.

Taking medication(s) your provider prescribes and closely following the guidelines on how and when to take it.

Monitoring your blood glucose and blood pressure levels at home.

Keeping your appointments with your healthcare providers and having   laboratory tests completed as ordered by your doctor.

What you do at home every day affects your blood glucose more than what your doctor can do every few months during your check-up.

If you’re diagnosed with Type 2 diabetes, you can monitor your blood sugar level several ways to evaluate how well your treatment plan is working:

HbA1C-A1C or glycosylated hemoglobin test

Your Phillips healthcare provider can regularly perform a test called HbA1c (A1C, or glycosylated hemoglobin test).

An A1C test provides a picture of your average blood sugar control for the past two to three months. Blood sugar is measured by the amount of  glycosylated hemoglobin (A1C) in your blood.

Home monitoring

Easy-to-use home monitors allow patients to test their blood sugar on their own. A variety of these devices are on the market.

If you’re managing diabetes with the help of a home monitor, be sure to consult with your doctor to learn what do when your results are too high or low for you.

Tests to Measure Heart Health

People with diabetes are at increased risk for a range of health complications, including cardiovascular disease.

Non-Invasive Tests Available at Phillips Clinic Family Wellness

Electrocardiogram ("EKG" or "ECG"): 

This test measures the electrical    activity of the heart. The heart beats because an electrical impulse (or "wave") travels through it. This wave causes the muscle to squeeze and pump blood from the heart into the arteries. .

Echocardiogram ("echo"): This safe and painless ultrasound test uses sound waves to examine the heart's structure and motion. During this test, a technician moves a device over the chest. The device emits a silent sound wave that bounces off the heart, creating images of its chambers and valves. The echo can tell the doctor how thick the heart muscle is and how well the heart pumps. 

Exercise stress test ("treadmill test" or "exercise test"): This type of test helps determine how well your heart handles work. As your body works harder during the test, it requires more oxygen, so your heart must pump more blood. The test can show if the blood supply is reduced in the arteries that supply the heart. It also helps doctors know the kind and level of physical activity appropriate for each patient

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Different people have different symptoms of breast cancer. Some people do not have any signs or symptoms at all.

October is Breast Cancer Awareness Month, an annual campaign to raise awareness about the impact of breast cancer.

Symptoms of breast cancer are—

New lump in the breast or underarm (armpit).

Thickening or swelling of part of the breast.

Irritation or dimpling of breast skin.

Redness or flaky skin in the nipple area or the breast.

Pulling in of the nipple or pain in the nipple area.

Nipple discharge other than breast milk, including blood.

Any change in the size or the shape of the breast.

Pain in any area of the breast.

Keep in mind that these symptoms can happen with other conditions that are not cancer.

If you have any signs or symptoms that worry you, be sure to see your doctor right away.

Risk Factors That Can’t Be Changed.

Studies have shown that your risk for breast cancer is due to a combination of factors. The main factors that influence your risk include being a woman and getting older. Most breast cancers are found in women who are 50 years old or older.

Other factors include family history of breast or ovarian cancer, early menstrual periods or late menopause, genetic mutations, dense breast tissue, having taken DES during pregnancy. 

Risk Factors That Can Be Changed:

Being physically inactive, being overweight or obese, taking hormones, having a first pregnancy after 30, not breast feeing, never having a full term 

pregnancy and drinking an excess aount of alcohol are all risk factors 

that can be changed.

If you have a strong family history of breast cancer or inherited changes in your BRCA1 and BRCA2 genes, you may have a high risk of getting breast cancer. You may also have a high risk for ovarian cancer. Talk to your Philips Clinic provider about ways to reduce your risk,

Talk to your doctor about ways to reduce your risk,