November 2011

December 20, 2010 by Michelle Treber

Did you know that women are 6 times as likely to die of heart disease than of breast cancer? 

Heart diease kills more women over 65 than do all cancers combined. 

The symptoms of heart disease in women can be different and may trick the woman into thinking it is not serious.   These symptoms are not always as severe for women and we may ignore them.  You may have heard of a woman who had neck & shoulder pain that wouldn’t quit so she drove herself to the ER.   Women are more likely than men to have signs and sypmtoms unrelated to chest pain.  Heart Attack Symptoms for Women may include:

• Neck, shoulder, upper back or abdominal discomfort
• Shortness of breath
• Nausea or vomiting
• Sweating
• Feeling lightheaded or dizzy
• Unusual fatigue

**** Remember to call 911 if you have syptoms.  It is better to be safe than sorry.  Do NOT drive yourself to the emergency room. 

WHAT CAN YOU DO?

• Eat a diet that’s low in saturated fat, trans fat, cholesterol & salt
• Eat more fruits & vegetables
• Get regular health screenings including Blood Pressure and Cholesterol levels
• Exercise 30-60 minutes a day on most days of the week
• Maintain a healthy weight
• Don’t smoke or use tobacco products

If you are having any of the symptoms, discuss this with your doctor.  Even if you think they are mild, it is important to tell your doctor about your concerns. 

2011 is right around the corner— this is a great time to set a healthy living goal.  If you don’t know your cholesterol numbers, find out.  If you need a physical exam, now is the time to schedule the visit.  Set a goal to eat more fruits & veggies.  Start a physical activity you enjoy.  If you’ve always wanted to stop smoking, make 2011 the year. 

Remember that it is easiest to change one health habit at a time.  Give yourself time to adjust to the new habit and continue working to improve your lifestyle.  Make it fun and a family activity.  Everyone will benefit from a few simple changes.  Make today the beginning of a new journey as you start on the road to health!!

Source:  Mayo Clinic, www.mayoclinic.com/health/heart-disease

September 6, 2011 by smith3993

.

Could laughing more help prevent heart attacks?  Could this no cost, no side effect action really be part of the preventative action needed to keep one free from heart disease?

A team from the University of Maryland Center for Preventive Cardiology has started to document some proof of this very thing. In fact, this study which is the first to show a connection between an active sense of humor and laughter and heart disease found that people with heart disease were 40% less likely to laugh compared to others of the same age that did not have heart disease.

The key professor of medicine involved in this study, Dr. Michael Miller. M.D. explained the connection of mental stress with problems in the protective barrier lining that lines the blood vessels. An inflammatory reaction leads to fat and cholesterol build-up in the coronary arteries. This is what leads to heart attacks.

This study looked at 300 people, one half with heart disease and the other half without heart disease. Questionnaires that looked at how often people laughed in certain situations as well as anger and hostility indexes were used. The study showed that those with heart disease didn’t laugh at everyday situations as often and often displayed more anger.  Miller concluded that with heart disease being the number one killer of citizens, the ability to laugh may be one of the most important ways to decrease the disease.

Maybe someday the prescription for a healthy heart will include eating right, exercising and a good daily dose of laughter!

Source: http://www.umm.edu/features/layghter.htm.

Author: Liz Smith, Family and Consumer Science Extension Educator, Ohio State University.

October 31, 2011 by lisabarlage

The Dietary Guidelines for Americans 2010 and the new MyPlate both encourage us to make at least half our grains whole – but what does that mean? You may be asking “What is a whole grain?” The term whole grain means that the entire grain seed or kernel is left intact during processing. While refined grains have been milled to remove the brand and germ from the grain and as a result are missing nutrients and health benefits that whole grains include.

Why is eating whole grains so important? Whole grains are sources of dietary fiber, magnesium, B vitamins, and iron. Research studies support that they reduce our risk of heart disease, assist with weight control, reduce stroke and type 2 diabetes risk, and protect against certain types of cancer. There are also limited studies that support the whole grain benefits of reduced risk of asthma and less gum disease.

How can you make sure the grains you are eating are whole grain? Certainly food companies have picked up the benefits of whole grain foods and have played up promoting them in the press and marketing. You do need to do a little checking on package labels to make sure that you are getting what you think you are. Terms like multigrain, cracked wheat, organic, stone ground, and 100% wheat do not mean whole grain. Study the ingredient list on the product label and make sure it says “whole or whole grain” before the word corn, wheat, barley, etc. The Whole Grain Council has developed a stamp that is used on some whole grain products to promote that they are either 100% whole grain or at least ½ a serving of whole grain. Examples of whole grain ingredients are: brown rice, whole wheat, oatmeal, whole grain barley, whole rye or corn, bulgur, buckwheat, quinoa, popcorn, and wild rice.

Tips to get more whole grains in your diet:

• Select a whole grain pasta. You may have tried one a couple of years ago and didn’t like it – but they have improved – so try them again.
• Eat popcorn for your snack.
• Choose a whole grain bread, bagel, cracker, wrap, or English muffin. My family enjoys the English muffins for breakfast or
  with pizza sauce and cheese for a quick meal or snack.
• Start the morning with a whole grain cereal. This might be oatmeal or a processed cereal – just check the label for sodium
  and added sugars.
• Try adding whole wheat flour to your baked products. You can substitute up to half of the flour in most recipes with whole
  wheat for white flour. Start with 1/3 whole wheat and move toward half. I do this with the home-made pancake mix I make for my family – and everyone loves it!
• Try some of unique grains like quinoa, barley, sorghum, or millet.
• Make a breakfast muffin for a quick breakfast with oatmeal, half whole wheat flour, and fruits like bananas, pumpkin, blueberries, or cranberries in them. Bake a batch on the weekend and freeze what you won’t eat in a couple days.

Sources:

WebMD – www.webmd.com

Whole Grains Council – www.wholegrainscouncil.org

Dietary Guidelines for Americans, 2010 – www.dietaryguidelines.gov

Written by: Lisa Barlage, Extension Educator, Family and Consumer Sciences, Ohio State University Extension.