Do it for your heart
We hear many recommendations about keeping our hearts healthy. With a plan, small changes are easier than you think. Try these manageable tips to help you become your heart’s hero.
Check blood pressure
The American Heart Association (AHA) reports almost half of American adults have high blood pressure. A healthy reading for people over the age of 20 is less than 120/80. High blood pressure doesn’t always have warning symptoms, so check yours often.
Prioritize rest
Poor sleeping habits can contribute to high blood pressure and cardiovascular disease. The AHA recommends 7 to 9 hours of sleep. Set a bedtime alarm to remind you when it’s time to wind down.
Stay relaxed
Breathing helps more than your lungs. Deep breathing can lower your heart rate and blood pressure. The AHA suggests a daily routine of “4-7-8 breathing.” Breathe in for four counts, hold for seven counts and breathe out slowly through your mouth for eight counts.
Learn your genetics
The U.S. Centers for Disease Control and Prevention recommends learning and sharing your family’s health history. This includes everyone from your parents and grandparents to nieces and nephews. Share details with your doctors so you can take action to reduce your chance of developing heart disease or other conditions.
Know the warning signs
While these suggestions are not substitutes for a well-balanced diet, ideal weight and plenty of exercise, you have the power to make a few heart-healthy changes now. In addition, take time to learn the warning signs of a heart attack to save your life or the life of someone you love. Call 911 immediately, even if you don’t think it’s a heart attack.
Heart attack symptoms:
Chest pain or discomfort
Arm or shoulder pain or discomfort
Pain in the jaw, neck or back
Shortness of breath
Feeling a cold sweat
Vomiting, feeling lightheaded or nauseous
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Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.
Try these manageable tips to help you become your heart’s hero.
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Seven tips for a heart-healthy life
Heart disease is the biggest obstacle to a long life. Follow LiveWell and our social media for frequent tips that can prevent or delay heart disease.
Heart arrhythmias
Have you ever felt your heart racing? Or maybe you noticed your heart beating extremely slow or irregularly through a tracking device.
A heart arrhythmia is when an unusual beating pattern occurs. Not all heart arrhythmias are bad. Your heart will often beat faster when you are nervous, excited or have too much caffeine.
However, if you have an untreated heart arrhythmia caused by a heart malfunction, it can lead to severe problems, including stroke.
Tips to reduce risk factors
Some risk factors you can’t do anything about. People over 60 years of age, who have heart defects or have a family history of heart disease, are more likely to have a heart arrhythmia.
However, follow the tips below to reduce your other risk factors:
• Lower your blood pressure.
• Maintain a healthy cholesterol level.
• Eat a heart-healthy diet.
• Exercise for 150 minutes a week at a moderate aerobic level.
• Talk to your doctor about medications that might cause heart arrhythmias and discuss alternatives.
• Don’t use alcohol, tobacco or recreational drugs.
• Manage stress appropriately.
Symptoms
Having a symptom doesn’t mean you have a heart arrhythmia. If you have more than one, contact your doctor. Symptoms:
• Chest pain
• Dizziness
• Fainting or near fainting
• Fatigue
• Fluttering in the chest
• Racing or slow heartbeat
• Shortness of breath
• Sweating
Smart devices
In addition to watching for symptoms, multiple smart devices, including watches, can alert you to an irregular heartbeat. An article on the American Heart Association website references a study in which smartwatches and fitness trackers detected irregular heart rhythms and undiagnosed atrial fibrillation with 98% accuracy.
Keep your heart beating regularly
Most people can take action to avoid or prolong developing a heart arrhythmia. If you notice symptoms or your smart device notifies you that you have a concern, call for medical help immediately.
For detailed tips on reducing risk factors, visit genesishcs.org/yourhealth.
Ready to get healthy?
Sign up for our digital newsletters to receive health tips, recipes, success stories for inspiration and information about new doctors to help you on your journey to better health.
Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.
Heart disease is the biggest obstacle to a long life. Follow LiveWell and our social media for frequent tips that can prevent or delay heart disease.
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The facts say it all
Early detection of colon cancer with a colonoscopy matters.
Only colonoscopies can prevent colon cancer by removing pre-cancerous polyps.
What does survival rate mean?
Survival rate means the percentage of people who are alive five years after they were diagnosed or started treatment for a disease, such as cancer. It’s essential to detect colon cancer earlier rather than later.
Risk factors you can impact:
- Being overweight or obese
- Having Type 2 diabetes
- Eating a lot of red meat and processed meat
- Smoking
- Drinking alcohol
Risk factors you cannot impact:
- Older age
- Racial and ethnic background
- Being a male
- Having gallbladder removed
- A personal history of colorectal polyps or colorectal cancer
- A personal history of certain diseases
Visit genesishcs.org/screenings for more information on cancer screenings.
Ready to get healthy?
Sign up for our digital newsletters to receive health tips, recipes, success stories for inspiration and information about new doctors to help you on your journey to better health.
Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.
Early detection of colon cancer with a colonoscopy matters.
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