Eating Your Way to Heart Health

Good nutrition is essential to wellness. This is especially true when it comes to fighting cardiovascular disease. Along with other choices we make in our daily routine, diet is key to maintaining heart health.

The core message of the Dietary Guidelines for Americans 2015–2020  [http://health.gov/dietaryguidelines/2015/guidelines/] remains consistent with previous editions issued since the effort was launched in 1980. However, note that the ban on cholesterol has been lifted! In general, it is recommended that we eat more fruits and vegetables, choose lean meats and low-fat dairy foods, and limit trans fat.

To optimize your heart health, it’s helpful to eat more whole plant foods and include lean and plant-based proteins, while decreasing refined foods, especially those that contain added sugar and sodium. Also, at least half of all grains in your diet should be whole grains, with a shift toward higher fiber foods.

Eating your way to heart health is only part of the solution to protect your heart. It’s also important to practice weight management, exercise regularly and live a healthy lifestyle. Other suggestions: manage stress, do not smoke, have a positive attitude and do not drink excessive alcohol.

Recommended:
Olive oil, 4 tbsp/dayNuts, 1oz/day
Vegetables, 2 or more servings/day
Fruits, 3 or more servings/day
Legumes, 3 servings/week
Fish, 3 servings/week
Chicken or turkey instead of red meat
Wine, 1 small glass/day (optional)

Consume less:
Red and processed meat
Butter, margarine and cream
Soda
Grain-based desserts and pastries

Here’s a great heart-healthy variation on a classic dish, pasta primavera. For more healthy living recipes, go to http://www.chsli.org/recipes-healthy-living.

Be Good to Your Heart

With the annual observance of St. Valentine’s Day having just been celebrated on the 14th of this month, it’s appropriate that February is also American Heart Month. This is a good time to start leading a heart-healthy lifestyle. According to the American Heart Association/American Stroke Association (AHA), 80% of heart disease and stroke events are preventable.

The following are risk factors for heart disease and related conditions:

• Smoking
  
• High blood pressure
• High blood cholesterol
• Diabetes
• Obesity
• Physical inactivity

Here are some tips from the AHA:

• Learn the warning signs of heart attack, stroke and cardiac arrest. http://www.heart.org/HEARTORG/Conditions/911-Warnings-Signs-of-a-Heart Attack_UCM_305346_SubHomePage.jsp

• Take the quiz to test your nutrition knowledge. https://media.heart.org/fc/quiz/index-3.html?xmlHash=d5caa76b92efaeff980beb2e7b9e9199

CHS offers a full range of cardiovascular services. To learn more, call 1-855-CHS-4500 for your free Services Guide booklet.

Feeling Blue This Winter?

Shorter days and less natural light make winter trying for many. Some are affected more than others experiencing seasonal affective disorder (SAD). SAD is a mood disorder associated with depression related to seasonal variations of light. It affects half a million people every winter between September and April, peaking in December, January and February. The “Winter Blues” a milder form of SAD, may affect even more people (mentalhealthamerica.net).

Signs of SAD:

• Change in behavior or feeling depressed when there is less light, during the winter months or in light-deficient locations
• Sluggishness or inability to function
• Trouble sleeping or sleeping too much
• A reduced ability to handle stress
• Not finding pleasure in otherwise enjoyable events
• A change in appetite. Either increased or no appetite

 “People who have noticed these symptoms at least twice in their lives should go for a consultation,” commented Ronald Brenner, MD, chief of CHS’s behavioral health services and director of psychiatry at Mercy Medical Center. “Assistance can be fairly simple; an ounce of prevention is worth a pound of cure.”

SAD may be alleviated through:

• Exercise— not only beneficial in itself but also gets someone with SAD outdoors or into well-lit indoor environments
• A well-balanced diet to counter cravings for sweets or starches
• Stress management techniques, including mindfulness—in-the-moment awareness of thoughts, feelings, sensations and immediate surroundings—and meditation
• Psychotherapy
• Antidepressants, including buproprion, may be prescribed before winter begins, for patients with severe depression 
• Travel to warm, sunny regions
• Light therapy“Patients respond to light therapy, either from natural outdoor light or using one of the many light boxes available in the marketplace,” explained Dr. Brenner. “White light is believed to be better than blue, and both fluorescent and LED-based light boxes have been found to be effective.”

Mercy’s outpatient clinic in Garden City offers psychotherapy and other expert services to address mood disturbances such as SAD, as well as treatment for a wide range of mental and behavioral health issues. For information on this and other resources or to find a doctor near you, visit www.chsli.org or call 1-855-CHS-4500.

Help Save Lives. Donate Today.

January is National Blood Donor Month, when we  recognize the contributions blood and platelet donors make to patients and to health care to help save lives.

The winter storms cause cancellations and the ability for people to make donations. National Donor Month is a reminder that the inclement weather can threaten hospital’s blood supplies and availability for patients. Winter Storm Jonas recently dumped 20+ inches of snow, making collections even more of a challenge.

Blood can be safely donated every 56 days. Platelets can be given every seven days and up to 24 times a year. Anyone between the ages of 17 and 75 who is in good health and weighs at least 110 pounds can donate blood. Healthy individuals 75 and older can donate blood, if they present written permission from their physician obtained within two weeks of their donation.

To find a blood drive or donation center near you, visit http://www.nybloodcenter.org/donate-blood/where-to-donate-today/

If you need a family practitioner, please visit www.chsli.org or call 1-855-CHS-4500.

Teaming Up to Keep Student Athletes Safe

Through our ThinkSmart!™ Concussion Management program, originally launched in 2010 at St. Charles Hospital, CHS is working to keep student athletes safe. Collaborating with more than 41 school districts across Long Island, ThinkSmart! offers baseline testing, community education, specialized treatments and rehabilitation for student athletes and other individuals at risk of or who have sustained concussion, a common but serious traumatic brain injury (TBI). ThinkSmart! was developed to help prevent concussion and safely return athletes to the field, when an injury has occurred.

“Concussion recovery is extremely variable, which is why we provide each patient with a personalized treatment and recovery plan,” said Dr. Jennifer Gray, co-director of the ThinkSmart! Concussion Program at St. Charles Hospital. “It is important to ensure complete recovery of our student athletes prior to return to sports to prevent potentially severe consequences, as well as to avoid long lasting cognitive and physical effects.”

To date, approximately 30,000 students have received neurocognitive baseline testing through this program. The ThinkSmart! team of clinicians from St. Charles and Good Samaritan includes emergency medicine physicians, neurologists, physical medicine/rehabilitation physicians, orthopedic physicians, neuropsychologists, nurses and physical therapists who work with student athletes and their families. Visit www.chsli.org and click through the “ThinkSmart! Concussion Management” link under “Services”/”Neuroscience” to learn more.

For a free copy of our Services Guide booklet, call 1-855-CHS-4500 or visit www.chsli.org.

Ring in a Healthy New Year

As one year ends and another begins, we tend to reflect on the past and resolve to make changes for the coming year. The New Year offers an opportunity to assess our current health and address any areas that could be improved. Use this time to ensure your quality of life by focusing on the most important aspect—your health.

An annual exam can detect hidden problems early, such as the beginning of adult onset diabetes, elevated blood pressure or cholesterol or weight issues.  During an exam, discuss any new aches or pains, new medications and any concerns you may have with your physician. 

Resolution tips:

• Make a doctor’s appointment for check-ups, screenings and vaccinations.
• Make healthy food choices. Prepare more of your own meals.
• Be active. Take the stairs instead of the elevator.
• Quit smoking.
• Get a good night’s sleep. The National Heart, Lung and Blood Institute recommends at least 7-8 hours for adults.

When making your New Year’s resolutions, remember to set realistic goals that fit your lifestyle. This way, you can achieve them throughout the year.

If you need a family practitioner, please visit www.chsli.org or call 1-855-CHS-4500.

Give Yourself the Gift of Health and Safety this Holiday Season

The holidays are an exciting and festive time of the year. It’s a time to enjoy family, friends and to be thankful for what’s important. Despite the hustle and bustle, don’t neglect your health.

Below are six tips to help ensure you have a safe and happy holiday season. The Centers for Disease Control and Prevention offers the following:

Wash your hands often. Keeping hands clean is one of the most essential steps you can take to avoid getting sick and spreading germs to others. Wash your hands with soap and clean running water for at least 20 seconds. If soap and clean water are not available, use an alcohol-based product.

Stay warm. Cold temperatures can cause serious health problems, especially in infants and older adults. Stay dry, and dress warmly in several layers of loose-fitting, tightly woven clothing. Check on children, the elderly and pets.

Get check-ups and vaccinations. Exams and screenings can help detect problems early or before they start. Vaccinations help prevent diseases and save lives. Schedule a visit with your health care provider for a yearly exam. Ask what vaccinations and tests you should get based on your age, lifestyle, travel plans, medical history and family health history.

Manage stress. The holidays don’t need to take a toll on your health. Keep a check on over-commitment and over-spending. Balance work, home and play. Get support from family and friends. Keep a relaxed and positive outlook. Get enough sleep.

Eat healthy, and be active. With balance and moderation, you can enjoy a healthy holiday. Choose more vegetables and fruit. Select one or two of your favorites from the variety of tempting foods. Find fun ways to stay active, such as dancing to your favorite holiday music. Be active for at least 2½ hours a week. Help kids and teens be active for at least 1 hour a day.

Travel safely. Whether you’re traveling across town or around the world, help ensure your trip is safe. Don’t drink and drive, and don’t let someone else drink and drive. Wear a seat belt every time you drive or ride in a motor vehicle. Always buckle your child in the car using a child safety seat, booster seat, or seat belt according to his/her height, weight, and age. Get vaccinations if traveling out of the country.

Speak to your physician if you are having health issues. Visit www.chsli.org to find a doctor near you.




Retrieved from: http://www.cdc.gov/features/healthytips/index.html