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Fitness For The Idle

Fitness For The Idle

lazy idleIf you’re one of those people that think it’s rude to grunt, moan and sweat in the gym or simply don’t like the idea of doing the same boring type of workouts everyday when there’s so much to share on social media, you’ll appreciate these tips to help you achieve fitness. Fitness for the idle isn’t new. People have been hunting for easier ways to look fabulous and feel great without working out for centuries.

Start by working out during a commercial.

Are you a TV watching fanatic or are binge watching your favorite shows? If you have a subscription that has commercials, you’re in luck. There’s no use wasting that time by watching that little clock count down when you can be doing a few exercises. Even if you don’t have commercials, let the intro play every time you watch a new episode and use some of that time to do a few lunges, push ups or planks. Just laying on the couch and stretching your leg straight in the air or doing bicycles as you lay on your back increases your exercise time. Doing something is better than doing nothing.

Did you know there are exercises you could be doing while sitting?

Just stand up and you’ll be getting exercise. Going from seated to standing, then back to seated and repeating the process ten times provides good exercise. It makes your butt look better by working the glutes and also works the front of the thighs. Keeping your feet flat on the floor in seated position and with the heels on the floor, pointing your toes toward the ceiling is a good stretch for the calves. Simply pulling your stomach in tight and holding it can strengthen the abdominal muscles.

Lower your blood pressure and build your forearms and grip.

When Dr Ronald Wiley was asked to help the air force prevent loss of consciousness in fighter pilots in the F-16, due to fast acceleration and a G-Force that made it hard for the heart to pump, he developed a hand grip they squeezed. The pilots who did it while flying to maintain consciousness, but something else came from the study. Those who practiced it frequently, raised their blood pressure enough to keep flying, but also lowered their resting blood pressure rates overall after a few weeks. Just squeezing a tennis ball in one hand for 60-90 seconds, then repeat in the other hand. Repeat three times.

  • Doing a plank is easy and you can still watch TV while you do it. Lay on the ground on your stomach with your legs extended. Your forearms should be under your chest. Now lift your body with the weight on your forearms and hold.
  • Isometric exercises, ones that are simply tighten and hold exercises, don’t involve the gym or sweating. While you still need regular exercise, a program of isometrics can be done anywhere and don’t put wear and tear on the joints. It also helps lower blood pressure in the process.
  • While you’re watching TV or at the office, you can do two exercises that will not only help you shape up, but make you feel better. Rolling your head front to back and side to side can help loosen you up and relieve headaches. Lifting one leg as high as you can and pointing your toes is another stretch.
  • Try some ideas to boost your endurance, like parking further from the stores, taking the stairs rather than the elevator and walking to lunch, rather than driving.

For more information, contact us today at Travel Trim


Go Red for Women®

Go Red for Women®

Go Red for Women® is the American Heart Association’s global initiative to end heart disease and stroke in women. Launched in 2004 to close the gap in awareness, Go Red quickly expanded into a worldwide movement dedicated to removing the barriers women face to achieving good health and wellbeing.

Heart disease is the No. 1 killer of women, killing more women than all forms of cancer combined. Learn what it means to Go Red For Women to help women like you fight back:

G: GET YOUR NUMBERS

Ask your doctor to check your blood pressure and cholesterol.

O: OWN YOUR LIFESTYLE

Stop smoking, lose weight, exercise, and eat healthy.

It’s up to you. No one can do it for you.

R: REALIZE YOUR RISK

We think it won’t happen to us, but heart disease kills one of three women.

E: EDUCATE YOUR FAMILY

Make healthy food choices for you and your family.

Teach your kids the importance of staying active.

D: DON’T BE SILENT

Tell every woman you know that heart disease is our No. 1 killer.

Source https://newsroom.heart.org/events/february-2020-american-heart-month-and-go-red-for-women


15 Tips for Eating Healthy on a Budget

We hear it all the time: “Eating healthy on a budget is impossible!” And the truth is—nope, it’s not. Did you know plenty of healthy foods are actually budget friendly? It’s true! You know what isn’t budget friendly? Processed junk. Yeah, we said it.

And get this . . . we’re not talking about only beans and rice here (although, that’s a perfect example of healthy and cheap). There are plenty of ways you can stick to eating healthy on a budget!

Cheap Foods for Eating Healthy on a Budget

We’ve said it before, and we’ll say it again: Rice and beans are healthy for you, and they’re pretty dang cheap too. Cook up a veggie medley on the side, and you’ve got yourself a super inexpensive and healthy meal. You can even get fancy and do black beans and brown rice. Throw in some salsa and have yourself a fiesta.

But you don’t have to survive on just beans and rice to master eating healthy on a budget. Here are some budget-friendly ingredients to add to your grocery list:

  • Eggs
  • Multigrain pasta
  • Multigrain bread
  • Oats
  • Russet potatoes
  • Cottage cheese
  • Spinach
  • Tuna
  • Dried lentils
  • Baby carrots
  • Apples
  • Bananas
  • Brown rice
  • Chicken breast
  • Apples
  • Cabbage
  • Sweet potatoes
  • Oranges
  • Kale
  • Peanut butter
  • Broccoli
  • Onions
  • Dried beans
  • Quinoa
  • Yogurt
  • Frozen fruits
  • Frozen vegetables

Best Places to Buy Cheap Groceries

There’s no denying marketing works—even food marketing. Somehow, we’ve gotten it into our heads that in order to “eat healthy,” we have to shop for groceries at the well-known, specialty “healthy grocery stores” (you know the places).

Those kinds of stores might have things on sale, sure. But there’s no need to do all your grocery shopping for the week there. And guess what! Lots of other stores sell fruits, veggies and other healthy food items at slashed prices too. Here are the top 13 American grocery stores with the cheapest prices!1 You can use this as your go-to grocery store list when eating healthy on a budget:

  1. Aldi
  2. Market Basket
  3. WinCo Foods
  4. Food 4 Less
  5. Costco
  6. Walmart
  7. Trader Joe’s
  8. Walmart Neighborhood Market
  9. Lidl
  10. Amazon
  11. H-E-B
  12. Peapod
  13. Sam’s Club

 

15 Tips for Eating Healthy on a Budget

1. Plan your meals.

That’s right—it’s meal prep time! And guess what? It really isn’t as hard as you might think it is. Making a plan for your meals is kind of like making a plan with your budget. It might take some practice at first, but once you get the hang of it, you’ll be golden!

Spend one night a week planning the meals you want to make for the next seven days. Depending on when you go grocery shopping, these meals might use up what’s left in your fridge or be based around your grocery shopping list for the week. Either way, just make sure you have a plan and stick to it.

 

2. Shop for produce that’s in season.

Shopping for a watermelon in December is probably going to cost you—and will it even taste good? We’re willing to bet it probably won’t. Unless you have a pregnant woman in your house who has to have watermelon this very instant, just skip it and shop for fruits and veggies that are actually in season. Your wallet will thank you!

A great place to buy produce in season is your local farmers market. Now, not everything at a farmers market is going to be cheap. But hear us out—you never know what you’re going to find.

Walk around the entire place before you buy anything. This way, you can take note of who has the best-looking food at the best prices. Some vendors will even cut you a deal if you buy multiple items or pay in cash. And if you head to the market later in the day, prices may be marked down to help them sell the last of their items.

You don’t need to do all your produce shopping at a farmers market. Just stick to grabbing a few essentials that fit in your budget. Don’t forget—you can always negotiate prices too.

Bonus tip: Buy extra of the fruits and veggies that are in season and freeze them. You can enjoy them over time and not feel rushed to eat five containers of strawberries before they go bad.

 

3. Stop buying processed food.

Hey, you know what isn’t healthy and racks up your food budget? Processed food. We’re talking about things like chicken nuggets and pizza pockets, refined sugars, boxed mashed potatoes, frozen dinners, prepackaged meals, cookies, hot dogs, potato chips and other salty snacks. They’re not cheap, and they’re not doing your health any favors, either. And you’re trying to eat healthy here, remember?

A good rule of thumb: Stick to the outer edges of the grocery store when you shop. The closer you go toward the middle aisles, the more processed the food gets.

 

4. Go meatless.

It’s no secret that eating meat all the time isn’t the healthiest option. Give your body and budget a break and go meatless for a while. Maybe that means you cut it out for the month (gasp) or just go a few nights a week without it. There are other (cheaper!) ways to get protein these days, like dried beans and lentils.

When you do buy meat, just be picky about what you purchase. Stick to lean cuts of meat that are on sale.

 

5. Make enough food for leftovers.

Making healthy food at home—win. Making healthy food at home with plenty left over for meals during the week—double win. Be on the lookout for meals that can feed you and your family for days on end. Meals like chili, stews and casseroles are going to be your best friends in this department. Slow cooker and Instant Pot recipes are great for this too!

 

6. Don’t eat out.

Yes, this no-brainer did make our list. Even though we all know this is a huge part of eating healthy on a budget, not enough of us actually make it a priority and stick to it. When you’re super hungry, it’s just a little too easy to swing by the drive-thru or build-your-own-burrito line. But just because it’s easy doesn’t mean it’s the wisest decision.

You know what’s an unexpected side effect of following Dave Ramsey’s plan to become debt-free? Losing weight! It’s true. A lot of people who go through Financial Peace University and start living on a budget find they’re not only shedding the debt but they’re also shedding the pounds!

“When we started Financial Peace University in July of 2017, we were so incredibly excited to start eliminating debt! After a couple of months of following our budget well, including what we spent on groceries and on carryout food, we found ourselves slowly becoming more and more healthy as we both started to lose weight! Seventy-five pounds down later between my husband and I combined, we are $40,000 down in debt with $19,000 more to go and healthier than we’ve ever been!”

— Amanda H.

7. Bring your own lunch and snacks.

Think about it: If you’re packing your own snacks, you’ll probably be more likely to reach for the carrot sticks and hummus. If you wait until you’re standing in front of the work vending machine, your options are basically just potato chips or crackers—and it’s going to cost more too.

 

8. Stop buying soda.

It’s crazy how easy it is to drink your calories (and drain your budget) just by pumping your body full of soda. Even “healthy” fruit juices can be packed full of sugar.

To save cash (and calories), try switching to water and straight-up black coffee as your beverages of choice. It might sound like weird and unusual torture at first, but you’ll be surprised by the big impact it can have over the long haul.

 

9. Buy in bulk.

Buying food in bulk can be great, but we fully admit it doesn’t always make sense for your budget or your health. So, let’s just be clear: We’re not talking about the 60-ounce bag of caramel kettle corn here. But if you notice the go-to hummus you eat every single day is $4 for 10 ounces, but it’s $6 for 32 ounces, then maybe that’s worth the bulk buy.

Keep your eyes peeled for good deals, crunch some numbers, and you might just find yourself some bargains!

10. Check the clearance aisle.

Yeah, we’re serious. Did you know most grocery stores have some kind of clearance aisle or dedicated manager’s markdown shelf? There might be random things you don’t need, but every now and again, you can find bread, meat, spices and even produce that the store needs to clear out ASAP. Their markdown is your gain! Just be sure to check expiration dates.

 

11. Buy generic.

If you’ve been around here for more than five seconds, you’ve probably heard us sing the praises of opting for generic items instead of name-brand products. And there’s good reason for it—more often than not, generic items are cheaper and taste just as good as their competitors.

But are they just as healthy? The answer here is simple: You’ll need to read the labels and check.

 

12. Don’t buy everything organic.

“It’s organic! It’s better for you! Price doesn’t matter! Buy it now!” Sound familiar? Listen, we aren’t here to argue with health-food gurus about the benefits of organic products. But just keep in mind you don’t have to buy everything organic.

A great rule of thumb is to buy organic fruits and vegetables if you eat the skin (think apples, strawberries, cucumbers, zucchini). For produce that you have to peel or cut open (oranges, watermelon, cantaloupe, avocados), you don’t have to go organic.

And if you really want to do a deeper dive, check out something called the Dirty Dozen. It’s a list of the top 12 worst fruits and veggies covered with pesticides. Yuck! Two words to combat that: veggie wash.

If you still want to go organic but can’t stomach the cost, look for organic fruits and vegetables in the frozen aisle. You can get way more bang for your buck there! And what about the vitamins and nutrients in frozen produce? Despite what Grandma always said, one study found that frozen fruits and veggies don’t lose their nutritional value!2

 

13. Stay away from high-priced ingredients.

You’ve stopped going out to eat and are pretty proud of yourself. Not only are you saving money and dropping pounds but you’re becoming something of a wiz in the kitchen too. You can’t wait to impress your friends with your Bluefin Tuna Tartare recipe.

But hold it there, Julia Child. Make sure you’re not buying pricey specialty ingredients that you’ll only use once in these to-die-for recipes. Things like specialty cheeses, spices and meats can really send your grocery budget overboard.

 

14. Dilute your drinks.

So, you’ve (reluctantly) sacrificed the soda, but you’ve replaced it with juice and kombucha. Okay . . . points for being healthier, but those drinks are still going to add up in your grocery budget.

To save you some dough, try to stretch them out by diluting your kombucha with mineral water (it’ll still be fizzy) and cutting the juice with water (it’ll cut the sugar too).

 

15. Buy ingredients you can repurpose.

This one is super fun and makes having leftovers feel less left over. Let’s say you decided to cook up a whole chicken for dinner one night. You and your fam eat some slices of meat, but there’s a ton of chicken left over. Nice!

The next night, take that leftover chicken, shred it up, and make tacos. On day three, toss the bones in the Instant Pot and make some bone broth to use as the base of the soup you eat that night.

Boom! You just got three meals (and maybe even some leftovers for lunch) out of that one whole chicken!

How Do You Budget for Food When You’re on a Diet?

Keto. Paleo. Whole30. Gluten free. Vegan. There are plenty of different diets to follow out there—and they all can impact your budget. Whether you’re following a specific diet because you want to lose 15 pounds, because of a food allergy, or just because it makes you feel better, here are a few things to keep in mind:

  • Look for places that offer cheaper versions of the food you need. Gluten-free bread is expensive, but stores like Costco and Aldi have cheaper options than many other specialty stores.
  • Avoid diets that make you purchase “their food.” If you find it’s truly a must-have to eat a company-based product in order to stick to the diet, then add a line item to your budget specifically for your special diet. This is where you’ll budget for those shakes and bars that companies sell.
  • If you can, stick to simple and skip the fad diets. Eat less sugar, drink more water, up the protein, cut the carbs, and eat more fruits and veggies.

Eating Healthy on a Budget—You’ve Got This!

We know it doesn’t always feel like it, but eating healthy on a budget is totally doable! Just like everything else that truly matters in life, it requires being intentional, planning ahead and making the tough choices. But don’t let that scare you away from giving it a go. Give these tips and tricks a shot and see if you find it easier to figure out how to eat healthy on a budget. You can do it!

 

Source https://www.daveramsey.com/blog/eating-healthy-on-a-budget


General Donation Questions

What organs and tissues can be donated?

  • Eight vital organs can be donated: heart, kidneys (2), pancreas, lungs (2), liver, and intestines. Hands and faces have also recently been added to the list.
  • Tissue: cornea, skin, heart valves, bone, blood vessels, and connective tissue
  • Bone marrow and stem cells, umbilical cord blood, peripheral blood stem cells (PBSC)

If I’m a registered donor, will it affect the medical care I receive at the hospital?

No! The medical team trying to save your life is separate from the transplant team. Every effort is made to save your life before donation becomes a possibility.

Will donation disfigure my body? Can there be an open casket funeral?

Donation does not interfere with having an open casket service. Surgical techniques are used to retrieve organs and tissues, and all incisions are closed.

Are there any costs to my family for donation?

No. Your family pays for your medical care and funeral costs, but not for organ donation. Costs related to donation are paid by the recipient, usually through insurance, Medicare, or Medicaid.

Can I sell my organs?

No! The National Organ Transplant Act (Public Law 98-507) makes it illegal to sell human organs and tissues in the United States. Violators are subject to fines and imprisonment.

One reason Congress made this law was to make sure the wealthy do not have an unfair advantage for obtaining donated organs and tissues. (Source: OPTN white paper on bioethics—Financial Incentives for Organ Donation, June 30, 1993)

 

 

Source https://www.organdonor.gov/about/facts-terms/donation-faqs.html


Cancer Prevention and Risk Reduction

At least one third of cancers are preventable giving us every reason to champion healthy choices and prevention strategies for all, so that we have the best chance to prevent and reduce our cancer risks.

Choosing your health

Not every type of cancer is preventable but we do know we can prevent many cancers through lifestyle choices alone. According to the World Health Organization, at least one third of common cancers are preventable1 through a healthy diet, maintaining a healthy weight and being physically active.

Smoking

Tobacco use is the single largest preventable cause of cancer and stopping smoking is one of the best things we can do to reduce our risk of cancer. Use of tobacco has been found to cause around 15 different types of cancer including oral cancers, lung, liver, stomach, bowel and ovarian cancers, as well as some types of leukaemia (cancers of the blood)2. Quitting at any age can make huge a difference, increasing your life expectancy and improving quality of life3.

Alcohol

Alcohol is strongly linked with an increased risk of several cancers. By reducing and limiting how much you drink, you can reduce your risk of cancers of the mouth, pharynx, larynx, oesophagus, bowel and breast, and may also reduce the risk of liver and bowel cancers.

Physical activity

Maintaining a healthy weight and making physical activity part of your everyday life can help reduce your risk of ten cancers, which include bowel, breast, uterine, ovarian, pancreatic, oesophagus, kidney, liver, advanced prostate and gallbladder cancers6,7.

Ultraviolet radiation

No matter where you live or your skin tone, moderate your exposure to ultraviolet radiation from the sun and avoid tanning beds and solariums to help reduce your risk of skin cancer8. Staying under the shade, covering up your skin and avoiding prolonged periods of exposure to the sun are some ways to help protect yourself. 

 

Fast fact: Smoking is linked to 71%4 of lung cancer deaths, and accounts for at least 22% of all cancer deaths5. 

 

Workplace hazards

Some people risk being exposed to a cancer-causing substance because of the work that they do. For example, workers in the chemical dye industry have been found to have a higher incidence than normal of bladder cancer. Asbestos is a well-known workplace cause of cancer – particularly a cancer called mesothelioma, which most commonly affects the covering of the lungs. In this case, asbestos isn’t just present in workplaces but can also be found in older homes and buildings.

Get vaccinated

Chronic infections (commonly caused by viruses) are estimated to cause approximately 16% of all cancers globally. Some of the most common forms of cancers such as liver, cervical and stomach cancers are associated with infections with the hepatitis B virus (HBV), the human papillomavirus (HPV), and the bacterium Helicobacter pylori virus (H, pylori), respectively. Today, there are safe and effective vaccines against HBV and HPV, which can help to protect against the infection-related cancers of liver and cervical cancers.

Source https://www.worldcancerday.org/prevention-and-risk-reduction


Myths, Misinformation and Stigma

Myths, misinformation and stigma

Some common myths and misconceptions about cancer – including that there is no cure or there is nothing that can be done about cancer – can understandably cause fear. However, misinformation, misconceptions and stigma around cancer creates a negative cycle that further acts to confirm our fears. Our fears can prevent us from seeking early detection, or to delay or avoid treatment and care altogether. Often, by receiving diagnosis at a late stage or not seeking treatment at all, this can result in worse outcomes, which in turn perpetuates the myths and misconception of cancer being incurable or untreatable.

Source https://www.worldcancerday.org/awareness-understanding-myths-and-misinformation-0


Protecting Your Child’s Teeth

Even though tooth decay—or cavities—has been on the decline for the past 30 years, it is still one of the most common chronic diseases for kids from age 6 to 19.

Protect your child’s teeth by following the tips below:

  • Have your child drink tap water that contains fluoride. To see if your community’s water is fluoridated, you can view your water system on CDC’s My Water’s Fluoride website. You can also call your water utility company and request a copy of the utility’s most recent “Consumer Confidence Report.” This report provides information on the level of fluoride in your drinking (tap) water.

 

  • If your drinking water does not have enough fluoride to prevent tooth decay (the optimal amount of 0.7 milligrams per Liter), ask your dentist, pediatrician, family doctor, or nurse if your child needs oral fluoride supplements, such as drops, tablets, or lozenges.

 

  • Make sure your child brushes their teeth twice a day with fluoride toothpaste.

 

  • If your child is younger than 2 years, consult first with your doctor or dentist regarding the use of fluoride toothpaste. Clean your child’s teeth every day as soon as the first tooth appears by brushing without toothpaste with a small, soft-bristled toothbrush and plain water.

 

  • If your child is younger than 6 years, watch your child brush their teeth. Make sure your child only uses a pea-sized amount of toothpaste and always spits it out rather than swallows it. Help your child brush until she has good brushing skills.

 

  • Talk to your dentist, pediatrician, family doctor, or nurse about putting fluoride varnish on your child’s teeth as soon as the first tooth appears.

 

  • By the time your child is 1 year of age, the American Academy of Pediatrics’s Brushing Up on Oral Health: Never Too Early to Start recommends that your child visit a dentist for an initial check-up. Your child’s chance of getting cavities can be higher if:
    • Family members (older brothers, sisters, or parents) have cavities.
    • They eat and drink a lot of sugary foods and drinks, like soda, especially between meals.
    • They have special health care needs.
    • They wear braces or orthodontics or oral appliances.

If any of these apply to your child, be sure to talk with your dentist, pediatrician, or family doctor to make sure you are taking extra steps to protect your child’s teeth.

Source https://www.cdc.gov/oralhealth/basics/childrens-oral-health/fl_caries.htm


How Can I Make the Most of My Remaining Sight?

If you have low vision, you can find ways to make the most of your vision and keep doing the things you love to do.

If your vision loss is minor, you may be able to make small changes to help yourself see better. You can do things like: 

  • Use brighter lights at home or work
  • Wear anti-glare sunglasses
  • Use a magnifying lens for reading and other up-close activities

If your vision loss is getting in the way of everyday activities, ask your eye doctor about vision rehabilitation.

A specialist can help you learn how to live with your vision loss. This can include things like:

  • Training on how to use a magnifying device for reading
  • Guidance for setting up your home so you can move around easily
  • Sharing resources to help you cope with your vision loss

Source https://www.nei.nih.gov/learn-about-eye-health/eye-conditions-and-diseases/low-vision

 


Symptoms of a Heart Attack and Stroke in Women

Signs and Symptoms of Heart Attack

If you have any of these signs, call 9-1-1 and get to a hospital right away.

  1. Uncomfortable pressure, squeezing, fullness or pain in the center of your chest. It lasts more than a few minutes or goes away and comes back.
  2. Pain or discomfort in one or both arms, the back, neck, jaw or stomach.
  3. Shortness of breath with or without chest discomfort.
  4. Other signs such as breaking out in a cold sweat, nausea or lightheadedness.
  5. As with men, women’s most common heart attack symptom is chest pain or discomfort. But women are somewhat more likely than men to experience some of the other common symptoms, particularly shortness of breath, nausea/vomiting and back or jaw pain.

 

Signs and Symptoms of Stroke

If you have any of these signs, call 9-1-1 and get to a hospital right away.

  1. Sudden numbness or weakness of the face, arm or leg, especially on one side of the body
  2. Sudden confusion, trouble speaking or understanding
  3. Sudden trouble seeing or blurred vision in one or both eyes
  4. Sudden trouble walking, dizziness, loss of balance or coordination
  5. Sudden severe headache with no known cause

 

If you had heart disease, would you recognize the symptoms? You might be thinking, “Of course!” Many people are familiar with the scene of a man clutching his chest and falling to the ground, but there’s plenty more you need to know.

While there are many similarities in the symptoms of heart disease in men and women, there are even more differences – differences that could save, or end your life if you don’t know them. So before you pass that jaw pain off as the result of sleeping funny or lightheadedness as something a snack or rest can fix, learn the symptoms. And don’t ignore them.

Source https://www.goredforwomen.org/en/about-heart-disease-in-women/signs-and-symptoms-in-women


Top 10 Myths About Cardiovascular Disease

How much do you really know about your heart’s health? It’s easy to be fooled by misconceptions. After all, heart disease only happens to your elderly neighbor or to your fried food-loving uncle, right? Or do you know the real truth – that heart disease can affect people of any age, even those who eat right?

Relying on false assumptions can be dangerous to your heart. Cardiovascular disease kills more Americans each year than any other disease. But you can boost your heart smarts by separating fact from fiction. Let’s set the record straight on some common myths.

  1. “I’m too young to worry about heart disease.” How you live now affects your risk for cardiovascular diseases later in life. As early as childhood and adolescence, plaque can start accumulating in the arteries and later lead to clogged arteries. One in three Americans has cardiovascular disease, but not all of them are senior citizens. Even young and middle-aged people can develop heart problems – especially now that obesity, type 2 diabetes and other risk factors are becoming more common at a younger age.

 

  1. “I’d know if I had high blood pressure because there would be warning signs.” High blood pressure is called the “silent killer” because you don’t usually know you have it. You may never experience symptoms, so don’t wait for your body to alert you that there’s a problem. The way to know if you have high blood pressure is to check your numbers with a simple blood pressure test. Early treatment of high blood pressure is critical because, if left untreated, it can cause heart attack, stroke, kidney damage and other serious health problems. Learn how high blood pressure is diagnosed.

 

  1. “I’ll know when I’m having a heart attack because I’ll have chest pain.” Not necessarily. Although it’s common to have chest pain or discomfort, a heart attack may cause subtle symptoms. These include shortness of breath, nausea, feeling lightheaded, and pain or discomfort in one or both arms, the jaw, neck or back. Even if you’re not sure it’s a heart attack, call 911 immediately. Learn you risk of heart attack today!

 

  1. “Diabetes won’t threaten my heart as long as I take my medication.” Treating diabetes can help reduce your risk for or delay the development of cardiovascular diseases. But even when blood sugar levels are under control, you’re still at increased risk for heart disease and stroke. That’s because the risk factors that contribute to diabetes onset also make you more likely to develop cardiovascular disease. These overlapping risk factors include high blood pressure, overweight and obesity, physical inactivity and smoking.

 

  1. “Heart disease runs in my family, so there’s nothing I can do to prevent it.” Although people with a family history of heart disease are at higher risk, you can take steps to dramatically reduce your risk. Create an action plan to keep your heart healthy by tackling these to-dos: get active; control cholesterol; eat better; manage blood pressure; maintain a healthy weight; control blood sugar; and stop smoking.

 

  1. “I don’t need to have my cholesterol checked until I’m middle-aged.” The American Heart Association recommends you start getting your cholesterol checked every 5 years starting at age 20. It’s a good idea to start having a cholesterol test even earlier if your family has a history of heart disease. Children in these families can have high cholesterol levels, putting them at increased risk for developing heart disease as adults. You can help yourself and your family by eating a healthy diet and exercising regularly.

 

  1. “Heart failure means the heart stops beating.” The heart suddenly stops beating during cardiac arrest, not heart failure. With heart failure, the heart keeps working, but it doesn’t pump blood as well as it should. It can cause shortness of breath, swelling in the feet and ankles or persistent coughing and wheezing. During cardiac arrest, a person loses consciousness and stops normal breathing.

 

  1. “This pain in my legs must be a sign of aging. I’m sure it has nothing to do with my heart.” Leg pain felt in the muscles could be a sign of a condition called peripheral artery disease. PAD results from blocked arteries in the legs caused by plaque buildup. The risk for heart attack or stroke increases for people with PAD.

 

  1. “My heart is beating really fast. I must be having a heart attack.” Some variation in your heart rate is normal. Your heart rate speeds up during exercise or when you get excited, and slows down when you’re sleeping. Most of the time, a change in your heartbeat is nothing to worry about. But sometimes, it can be a sign of arrhythmia, an abnormal or irregular heartbeat. Most arrhythmias are harmless, but some can last long enough to impact how well the heart works and require treatment.

 

  1. “I should avoid exercise after having a heart attack.” No! As soon as possible, get moving with a plan approved for you! Research shows that heart attack survivors who are regularly physically active and make other heart-healthy changes live longer than those who don’t. People with chronic conditions typically find that moderate-intensity activity is safe and beneficial. The American Heart Association recommends at least two and a half hours of moderate intensity physical activity each week For Overall Cardiovascular Health. Find the help you need by joining a cardiac rehabilitation program, but first consult your healthcare provider for advice on developing a physical activity plan tailored to your needs.

Source https://www.heart.org/en/health-topics/consumer-healthcare/what-is-cardiovascular-disease/top-10-myths-about-cardiovascular-disease