HYPERTENSION PREVENTION

To close out this month of all things heart-related, here are some things you can do to help prevent high blood pressure, also known as hypertension.  Hypertension is a condition that happens when the force of blood against your artery walls is strong enough to eventually cause health problems, such as heart disease.  The more blood your heart pumps and the smaller your arteries, the higher your blood pressure will be.  You can have hypertension for many years without feeling any symptoms, but if left uncontrolled, you are at risk for serious events, such as a heart attack or stroke. 

It is important to have your blood pressure checked on a regular basis by your family doctor or plant nurse in order to ensure that it is normal or properly managed. Even healthy, active adults can experience high blood pressure if they have a family history of it. Ideally, your blood pressure should read at or below 120/80 mmHG. Making small changes in your lifestyle can decrease your risk of hypertension.

TOBACCO.  The nicotine in tobacco products (including smokeless tobacco) raises blood pressure.  Tobacco use can also damage the artery walls over time, which further contributes to hypertension.  If you are ready to quit, speak with your family doctor or plant nurse about the options that are available to help you.  If you aren’t ready to quit, try to reduce your tobacco use until you feel ready to quit.

SODIUM.  The current recommendation is to consume less than 2.4 grams (2,400 mg ) of sodium a day. That equals 6 grams (about 1 teaspoon) of table salt a day. The 6 grams include ALL salt and sodium consumed, including that used in cooking, in packaged foods and at the table.  Sport drinks, such as Gatorade, are high in sodium and are designed for endurance athletes who lose a lot of sodium through hours of intense activity. Too much salt in your diet causes your body to retain water, which in turns increases your blood volume and therefore, your blood pressure. Consider cutting back your sodium intake, even if your blood pressure is normal, as a preventive measure.

BMI.  Body Mass Index (BMI) is the relationship between your height and weight.  Because additional body weight means additional blood volume, any extra weight will increase blood pressure.  Losing even 10 lbs will lower your blood pressure.  You can calculate your BMI at http://www.nhlbisupport.com/bmi/ to determine your healthy weight range.  If you have a lot of muscle mass and not much body fat, BMI is not an accurate assessment of health risk.  In this case, measure your body fat percentage instead.

CAFFEINE.  To prevent hypertension, limit caffeine to 1-2 cups (8 oz each) per day of coffee, black tea and/or caffeinated soda.  A small amount of coffee or tea each day can have health benefits, but if your blood pressure tends to be high, you may need to limit caffeine even more.  Also, try to limit the additives to these beverages (sweeteners and milk/cream).  Chocolate contains some caffeine too.  Dark chocolate (not milk chocolate) can be a part of a heart-healthy diet, but should be limited to one small piece per day (similar to the size of a Hershey’s miniature).

DIET.  The diet that has been shown to most effectively prevent hypertension is called the DASH diet.  It emphasizes fresh fruits and vegetables and includes whole grains, poultry, fish, and nuts, but has reduced amounts of saturated fat, red meats, sweets, and sugared beverages.  You can learn more about it at dashdiet.org.



EXERCISE.  The type of exercise that improves blood pressure is cardiovascular exercise.  That means you have to do something that gets your heart pumping.  When you are doing this type of exercise (brisk walk, jog, jumping jacks, bicycle, etc), you should be able to say a few words without taking a breath, but not a whole sentence.  Be sure to speak with your family doctor before beginning a new exercise program so that he/she can make sure it will be safe for you.  Other types of exercise (strength training, stretching, balancing) are also beneficial for health, but cardiovascular exercise does the most to impact blood pressure.

STRESS.  Unmanaged stress raises the level of certain hormones in your body that constrict blood vessels and increase blood pressure.  In rare cases, this is necessary to prepare your body for running away or fighting.  However, most modern causes of stress are long term and a consistently elevated blood pressure can be dangerous.  Mindfulness activities, such as deep breathing, relaxation, meditation or yoga may be helpful in managing stress.  When taking a yoga class, tell your instructor if you have high blood pressure, as some poses should be avoided.  If you are experiencing a lot of stress, you may want to contact your EAP to get connected with a therapist in your area.

SUPPLEMENTS.  An imbalance in your body’s mineral content could contribute to risk of hypertension.   In some cases, it is beneficial to increase your dietary intake of potassium (avocado, apricots), calcium (dark leafy greens, nonfat dairy), magnesium (oats, sunflower seeds), garlic and fish oil.  While it is fine to increase these foods in your diet, consult with your family doctor before taking them in supplement form.

ALCOHOL.  Over time, heavy drinking can damage your heart. Having more than 2-3 drinks in a sitting can also temporarily raise your blood pressure, as it may cause your body to release hormones that increase your blood flow and heart rate. For healthy adults, occasional alcohol can benefit heart health (1 drink/day for women and 2 drinks/day for men). Talk to your doctor about your healthy limit.

CERTAIN MEDICATION.  Various medications can lead to high blood pressure, such as birth control pills, cold remedies, decongestants, over-the-counter pain relievers and some prescription drugs. Talk to your doctor about your risk for high blood pressure before you begin or end any medication. While certain medications may increase your blood pressure, there are also medications that help to control and manage blood pressure. If your blood pressure remains high after making the lifestyle changes listed above, talk to your doctor about your need for medication.

If you’d like assistance with making lifestyle changes to help reduce your blood pressure, contact your HealthNEXT team for coaching assistance at 443-801-0539 or shaaz@corporatehealthsolutions.com.  We look forward to seeing you all at the upcoming health assessments!



COME ONE, COME ALL!

As you have been learning over the past several weeks, there are many advantages to participating in the Annual Health Assessment offered by SCA each year at your work place. The 2012 events are planned and a few are already underway!

The Health Assessments include having your blood drawn for a complete lipid profile, complete blood count, diabetic screening, and for men over the age of 45, a Prostate Specific Antigen (PSA). The blood draws take place a few weeks before the HealthNEXT team comes onsite to discuss your results with you.  

At the time of your scheduled Health Assessment, you will have your blood pressure and body mass index checked. The next step is to see the doctor, in which you will receive your recent lab results, and then you will meet with a behaviorist. During your visit with the doctor and behaviorist, you will have an opportunity to ask questions, to compare your previous years’ results with your current results, and to discuss any health-related goals or concerns you may have. At that time you will be offered ongoing coaching if you would like assistance and/or support while working towards your goals.

Not only does the Annual Health Assessment provide you an opportunity to receive health/wellness consultation and education while at work, there are many other perks involved! Each employee that participates in both the blood draw and the discussions with the HealthNEXT team is eligible for prizes and awards:

·    A copy of Healthier at Home – a self-care guide presented in an easy-to-read, step-by-step format which covers over 200 health topics

·    Entries into random drawings for super prizes! Prizes are determined locally by each site.

·    Once the Health Assessments are complete across all SCA US locations, a random drawing will be conducted of all participants and two round-trip tickets for two people will be awarded. Tickets will be for travel anywhere in the continental US – one set on United Airlines and the other on Delta Airlines. Tickets are good from June of 2012 through May 2013. 

Furthermore, employees will receive a $200 medical credit for completing the following by December 31, 2012:

1.  Participate in the 2012 Health Assessments – Fasting blood draw, blood pressure, Body Mass Index. If you are traveling during the blood draw, please contact your nurse to make other arrangements.

2.  Meet with the HealthNEXT physician and behaviorist when they are at your location

3.  Complete an annual preventive physical exam with a Primary Care Physician 

4.  Complete one preventive dental exam with your dentist

*The $200 incentive will be credited to eligible employees’ medical premiums as soon as administratively possible in 2013. Employees who waive medical coverage for 2012 are not eligible for the incentive, but are welcome to participate in the Health Assessments.

For further questions about the 2012 Health Assessments, please contact your local nurse or Wellness Committee member. The HealthNEXT team is looking forward to seeing each of you again this year or perhaps for the first time!

Below are the dates for the upcoming Health Assessments:

·    Bowling Green – March 7-8

·    SEC – March 19

·    Neenah Converting – March 20 & 22

·    Menasha – March 21 & 23

·    Cira Centre – March 27 & April 10

·    Barton – April 3-5

·    South Glens Falls – May 1-2

·    Greenwich – May 1 & 3

·    Bellemont – May 15-16

·    Flagstaff – May 16-18

·    Tissue Sales – Complete!

·    Personal Care – Complete!

KNOW THE SIGNS

During this month of all things heart-related, we’ve provided information about how to care for your heart and the hearts of those you love, ideally preventing heart disease or sudden heart complications.  But it is also important to recognize the signs of events like heart attack and stroke, so that you can act swiftly for the best possible outcome.

HEART ATTACK SYMPTOMS

Some heart attacks happen suddenly and obviously, as is often shown in movies.  Most heart attacks, however, begin slowly with a mild discomfort.  Not all heart attacks look the same.  Here are some symptoms you might experience or observe in someone at the onset of a heart attack:

Chest Discomfort.  This is usually in the center of the chest and lasts more than a few minutes.  It might go away and come back.  The discomfort could feel like pressure, squeezing, fullness or pain.

Upper Body Discomfort.  Discomfort might occur in places other than the chest, such as one or both arms, back, neck, jaw or stomach.

Shortness of Breath.  This could happen with or without chest discomfort.

Other Signs.  The onset of a heart attack could include cold sweats, nausea or lightheadedness.

CONSIDERATIONS FOR WOMEN

While each of the above symptoms can occur in women or men, women are more likely to have these particular symptoms:

-       Shortness of breath

-       Heartburn, indigestion, nausea or vomiting

-       Back or jaw pain

-       Extreme fatigue

Some symptoms that seem to be a heart problem (palpitations, chills or faintness) could actually be symptoms of perimenopause.  If you are experiencing these, you should speak with your doctor.

WHAT TO DO

If you or someone you are with has chest discomfort or other heart attack symptoms, call 9-1-1 right away. Do not wait more than 5 minutes to call. It is better to call 9-1-1 than to drive to the hospital, because treatment can begin in an ambulance on the way to the hospital and emergency response teams (EMS) are trained to revive a person if his/her heart stops.

If you see heart attack symptoms in someone and can’t reach EMS, drive him/her to the hospital. If you are experiencing heart attack symptoms, do not drive yourself to the hospital unless you have no other choice.

People sometimes wait to respond because they doubt they really are having a heart attack. It is always better to be safe than sorry.

STROKE SYMPTOMS: ACT F.A.S.T.!

In the case of a stroke, every minute counts.  Look for the following symptoms and then call 911 right away.

Face             Ask the person to smile.  Does one side of the face droop?

Arms            Ask him/her to raise both arms and watch to see if one drifts downward.

Speech         Ask the person to repeat a sentence.  Can he/she speak clearly and repeat it correctly?

Time             If you see any of these symptoms, time is important because brain cells are at risk.  Call 911 and get him/her to the hospital for treatment as soon as possible.  

Share this information with your loved ones.  You may want to post it in a visible place in your home so that it becomes familiar.  It could save a life or dramatically improve the long-term outcome of a heart attack or stroke.  If you have concerns about your risk for a heart-related incident, speak with your family doctor or contact the HealthNEXT team.

WHAT IMPACTS YOUR HEART HEALTH?

The month of February is all about the heart! It is the month that celebrates both Valentine’s Day and healthy hearts. February is a time to be conscious of what affects your heart and how you can keep it healthy…for you and for those who love you. Hopefully you will learn helpful tips this month that you can practice all year long to keep your heart healthy and to keep happy all the people you heart.

Heart disease, also known as cardiovascular disease (CVD) coronary heart disease (CHD), is the leading cause of death for both men and women in the United States, with one in every three deaths from heart disease and stroke. Heart disease is also a leading cause of disability that prevents people from working and enjoying daily activities.

Some conditions and lifestyle factors can put people at a higher risk for developing heart disease:

·         Family history

·         Overweight and obesity

·         Cigarette smoking

·         Diabetes

·         Poor diet

·         Lack of physical activity

·         High blood pressure

·         High cholesterol

·         Excessive alcohol use

·         Stress

Talk to your doctor about your risk factors and determine which ones you can improve to lower your risk for heart disease.

Healthy behaviors to prevent heart disease:

·    Exercise regularly. The Surgeon General recommends that adults should engage in moderate-intensity exercise for at least 30 minutes on most days of the week. This involves increasing your heart rate and keeping it elevated for a period of time. Your pace should be only as fast as you can talk. If you are too out of breath to talk you are not getting enough oxygen and you should slow down to a more comfortable pace. Cardiovascular exercise helps to reduce stress, blood pressure, and cholesterol. Feeling like it’s too cold outside? See our Winter Exercise Ideas!           

·   Eat a heart healthy diet. Make your calories count by eating a diet rich in fresh fruits and vegetables, whole grains, lean meats, healthy fish, and low in sodium and trans fat.      

·  Maintain a healthy weight. Avoid temporary diet and/or exercise plans and work towards lifestyle changes that can be maintained for years to come. Include exercise and a healthy diet in your everyday living. 

·   Know your ABCS:

o   Ask your doctor if you should take an Aspirin every day

o   Find out if you have high Blood pressure or Cholesterol, and if you do, get effective treatment

o   If you Smoke, get help to quit

·   Limit alcohol use. Drink in moderation, which is defined as no more than 1 drink per day for women and no more than 2 drinks per day for men. 

·   Manage pre-existing conditions. Take your medication for high cholesterol, blood pressure, or diabetes as your doctor prescribes. Always ask questions if you do not understand something.

·   Manage your stress. Exercise, relaxation techniques, talking with family and friends, and time management are great ways to reduce and manage your stress on a daily basis. 

·   Have a well-visit with your primary care physician on a regular basis and follow his/her recommendations. You and your doctor can work together to minimize risk and prevent heart disease.

Consider taking 7 simple steps to check your heart health this month and to learn the areas in which you need improvement. Stay tuned next week to learn the differences in symptoms of heart attack in men and women. If you need help with changing your diet, managing stress, becoming more active, or making other lifestyle changes, consider free health coaching from your HealthNEXT team! Contact Dr. Haaz at SHaaz@CorporateHealthSolutions.com. 

Additional Resources:

American Heart Association – Factors that affect your heart