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You’ve heard it before, but since it’s American Heart Month, we’ll say it again. Heart disease is the leading killer of U.S. adults. The number one cause of death is a frightening number, so here’s a new number: 10. Knowing these 10 heart health risk factors, and how to manage them, can save your life.
To understand your personalized heart health risk better, check out our online quiz. Or read along and learn the key to a healthy heart from our Intermountain Health caregivers.
“Maintaining a healthy heart is the cornerstone of overall well-being, as the heart serves as the engine of our body,” said Carlos Albrecht, MD, an Intermountain Health cardiologist at St. James Healthcare.
Understanding your family's medical history is vital for anticipating health risks. Genetics play a significant role in heart-related issues. After speaking to your primary care provider about your family history, minimize any risks with lifestyle changes.
Smoking (including second-hand smoke) deteriorates the cardiovascular system, increasing the likelihood of heart-related issues. This includes traditional cigarettes, e-cigarettes, and vaping nicotine. Your primary care provider can help create a quitting plan.
Viet Le, PA-C at Intermountain Medical Center, warned against smoking’s consequences. “Cardiovascular disease and smoking do not mix,” he said. “It is the highest risk for death and highest risk for cardiovascular events.”
Consider high blood pressure a silent threat with serious consequences. While it often coincides with other risk factors, hypertension is the biggest indicator of heart disease. If your blood pressure is consistently higher than 130/80, consult your primary care doctor.
A diet high in processed and unhealthy foods has direct implications for heart health. Opting for a diet rich in fruits, vegetables, and whole grains supports cardiovascular well-being. Need heart healthy dish ideas? Check out this Intermountain dietitian cookbook.
According to Dr. Albrecht, a balanced diet plays a pivotal role in persevering cardiovascular health and reducing the risk of heart disease. "Just as a well-maintained engine ensures the smooth functioning of a vehicle, a healthy heart is crucial for optimal physical performance and longevity,” he said.
Cholesterol is a waxy substance produced by the liver, but it’s also in foods like meat, poultry, and dairy products. Too much cholesterol can block your blood’s circulation, so keeping your cholesterol levels low mitigates heart-related complications. Your primary care provider can order a blood test to obtain your cholesterol level, and help you address the results.
Diabetes introduces a layer of complexity to heart health. Unfortunately, diabetes and heart disease risk often coincide. According to the CDC, those with diabetes are twice as likely to have heart disease or a stroke than those without diabetes. Make a plan with your primary care provider to address your diabetes and minimize heart risk with lifestyle changes.
Inactive lifestyles contribute to a range of heart-related issues, such as obesity and high blood pressure. Incorporating routine exercise is a great way to minimize these heart-related issues, and keep you feeling healthy.
“Make sure that you’re being active,” Le said. “The American Heart Association says 150 minutes a week of moderate aerobic activity. That sounds like a lot, but you break it down, it’s 30 minutes, five days a week. And you can even break it down into 10-minute segments.”
Excess weight puts strain on the heart, impacting its efficiency and longevity. Everyone’s ‘ideal’ body weight varies by person, so talk to your primary care provider about your Body Mass Index (BMI). A BMI calculator evaluates if you have an ideal BMI between 18.6 and 24.9.
Adequate sleep is a non-negotiable aspect of overall health, including heart health. According to the American Heart Association, adults need 7-9 hours of sleep each night, and children require eight to 16 hours, depending on their age.
Enough sleep improves your body’s brain function, immune system, mood and energy, and reduces your risk of chronic disease.
Hopefully reading these risk factors hasn’t caused stress. Stress can contribute to high blood pressure, among other factors. Managing stress levels helps maintain overall cardiovascular well-being. Your primary care provider can introduce stress-reduction strategies, such as exercise, meditation, and breathing techniques.
“Maintaining the de-stressors in your life is important. It takes intention. It takes planning,” said Le. “Give yourself the gift of the present by knowing you can effect change.”
In the realm of heart health, knowledge is power. Harness this power by understanding your unique risks, regularly visiting your doctor, and taking on heart healthy lifestyle changes. Each choice you make contributes to your cardiovascular well-being.
“Prioritizing heart health is not just a choice,” said Dr. Albrecht. “It is a commitment to a vibrant and fulfilling life.”
Dignity Care is a homegrown business in Boulder.In the 1990s, Mary Kirk, a registered dietitian, began caregiving for family and relatives. Her husband, Ged, offered a companion travel service for the elderly and disabled. Together they established Dignity Care, LLC in 1997 as a home care business with just two caregivers and a home office.As demand for home care service increased, Mary recruited additional caregivers, but always with an emphasis on the compassionate, respectful, personalized care that was Dignity Cares trademark. Mary created her own approach to senior home care, unique in this area.With this dedication and passion to provide the best caregivers in the Boulder County region, Dignity Care has continued to grow and in 2009 became licensed as a Class A home care provider. We specialize in using Certified Nursing Assistants on our teams so we can bring you the skill and experience you deserve, if you have any questions, please call us at 303-444-4040.
Too many seniors grapple with isolation and depression, but these are not a normal part of growing older. They are treatable medical illnesses, much like heart disease or diabetes. Depression is a serious illness affecting approximately 15 out of every 100 adults over age 65 in the United States.Seniors experiencing feelings of depression and isolation have a higher risk of hospital admissions, as well as a higher risk for being scammed. Not to mention it makes for a miserable life.So, what can you do? Helping seniors stay healthy means more than ensuring they get good physical care. Individuals living alone miss out on the stimulation of interactions with others on a regular basis. Our caregivers serve that dual purpose of providing physical care and social connection. We enjoy our clients, building a relationship with them, and sharing the highs and lows of their days. Caregivers can laugh with their clients and be an empathetic ear. We make sure our clients are getting out of the house and attending events and activities that interest them.Hiring a caregiver to help out, even for a couple of hours each week, brings conversation and spark along with the physical help. Caregivers are a good antidote for depression. If you have any questions, please call us at 303-444-4040.
Hot summer days are a good time for everyone to think about staying hydrated. For older adults the topic of hydration is a year-round discussion that never goes away. Its a serious issue for most seniors but doesnt get resolved because it needs to be addressed every day and cant be solved with a pill.Seniors have a very high risk for dehydration, which is one of the most frequent causes of hospitalization after the age of 65. They have a greater risk of dehydration for many reasons, including the fact that as we age, our kidneys become less efficient at conserving fluids, our sense of thirst weakens, and we are less able to adjust to changes in temperature. Some medications like diuretics, sedatives, and laxatives can also cause increased fluid loss.Dehydration can cause temporary symptoms that mimic symptoms of Alzheimers. If dementia-like symptoms seem to appear suddenly, it could be dehydration which is easily curable.Symptoms of dehydration range from minor to severe and include persistent fatigue, muscle weakness, headaches, dizziness, nausea, forgetfulness, confusion, lethargy, increased heart rate, sunken eyes, dry mouth, dark colored urine. Urine should be clear to pale yellow. I tell my clients that if their urine is darker than pale yellow, they should head straight to the kitchen from the bathroom and drink a full glass of water. Keeping a glass of water beside you all day to sip on rarely results in someone drinking enough fluids. Its more effective to drink the entire glass, even if its a small glass. Seniors cant rely on their sense of thirst to tell them when to drink water. Scheduling a glass at each meal and/or after a bathroom visit, making sure to drink the full glass, is the best way to make sure youve gotten your full daily amount.If you have any questions, please call us at 303-444-4040.
Intermountain Health Good Samaritan Hospital is a community-based, acute-care hospital in Lafayette, Colorado. Intermountain Health is a nonprofit faith-based health system with hospitals in two states. At Intermountain Health Good Samaritan Hospital, we are happy to tell you about us: our compassionate caregivers, our clinical excellence, our award-winning care and even our beautiful campus. But its really all about you. Our patients and families are the center of every thought, communication and action that takes place in this healing space.
Intermountain Health Good Samaritan Hospital senior E.R. is Colorado's first E.R. facility constructed with seniors needs in mind. By implementing a philosophy of care for the geriatric patient and implementing a variety of screenings designed for the senior population, physicians hope that their senior E.R. will help lower readmission rates and reduce the risk of harmful drug interactions. In order to give excellent emergency care to seniors in our community including specialized screening and care, physicians and nurses have taken workshops in sensory appreciation and ageism to learn how to better communicate with older adults and their caregivers. The Senior ER provides a less chaotic and stressful environment for senior patients while optimizing their discharge to the most appropriate and safe environment.