BLOOM Winter 2025

MAKING HEALTH POSSIBLE

I S S U E 05 | F E B RUA RY 2 0 2 5

FO R WO M E N I N EV E RY S E A S O N

Th e Preve ntat ive Scre e ni n gs You Ne ed TO TACK LE HEART D I S E A S E AND MORE P A G E 04

Hea r t Hea l t h Af fe c ts Bra i n Hea l th W H AT YOU CAN DO T O C A R E FOR BOT H P A G E 08

Plus: • D IY: YOUR D O PAM INE MENU • H O W I S HI G H B L OOD PRESSURE I M PA CTI NG YOUR H EA RT HE ALT H? • A ND M ORE! Making Health Possible

Hancock Health is an Indiana-based, full-service healthcare network serving Hancock County and the surrounding areas. Our health system includes more than 30 locations, such as wellness centers, a women’s clinic, family practices, and the Sue Ann Wortman Cancer Center.

At Hancock Health, we strive to give every person the personalized attention necessary for a happy, healthy life.

03 W ELCOM E TO BLOOM A Letter From Angie Birdwell, RN

04 THE PREVENTATIVE SCREENINGS YOU NEE D To Tackle Heart Disease and More

06 DELICIOUS EVERYDAY RECIPES for a Healthy Brain and Heart

08 HEART HEALTH AFFECTS BRAIN HEALTH What You Can Do to Care for Both

F I N D M ORE H EALT H A N D LIF E S TYL E T IPS AT H A N C OCKHE A LT H.ORG

PLUS: 1 2 DIY: Your Dopamine Menu 1 4 Drop the Great Expectations:

Easy Lifestyle Shifts for Busy Women

16 How is High Blood Pressure

Impacting Your Heart Health?

19 The Doctor Will HEAR You Now

5 Tips From Local Healthcare Providers to Help You Get More from Your Office Visits

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We lcome to B loom!

Welcome to the February 2025 Bloom issue! We are excited to explore the very important topic of heart health and dive into what measures you can take to assess your risk and work toward heart disease prevention.

This year, I am celebrating a decade of working for Hancock Health.

I started out my career as a nurse 16 years ago in Oncology. Now, I am serving as the Director of Primary Care Practices with Hancock Health. I love what I do because of the amazing impact we have on patients, especially the women who have walked through our doors.

I love going out of my way to get to know people, which is why I know that many of you are concerned about your health and want to know what you can do to prevent life-threatening disease.

This issue of Bloom tackles some important topics, such as blood pressure and what your number means for your heart health as well as preventative screenings everyone should know about. We spoke with Hancock Health providers, Dr. Danielle Moster and Dr. Rudo Mashindi to get their expert take.

As busy women, juggling life, careers, and families, we put ourselves on the back burner – we’re everything to everyone. Preventative care can keep us around longer for the ones we love. As Dr. Mashindi notes the importance of annual visits and blood pressure checks on page 16, it’s not something that is at the forefront of your mind every day, but affects so many other systems in your body.

And we can’t talk about women’s health without talking about caring for our emotional, mental and physical well being outside of our doctors offices. That is why this issue of Bloom offers plenty of ways to add more nutrient density into your diet (check out “Delicious Everyday Recipes” on page 6) and more joy into your routine (see “DIY: Your Dopamine Menu” on page 12 and “Drop the Great Expectations: Easy Lifestyle Shifts for Busy Women” on page 14).

I think self-care boils down to self-love – value yourself enough to make sure you are taking care of yourself and your body. You only get one. Now is the best time to start taking action!

ANGIE BIRDWEL L , R N DIRECTOR, PRIMARY CARE PRACTICES

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T HE

PREVENTATIVE SCREENINGS Y O U N EED

T O TACKL E H E A R T D I SEASE AND M ORE Many, though not all, of our modern day diseases are preventable, even if you factor in genetics.

Preventative tests and screenings are simple but life-saving measures we can take to ensure better health outcomes. We asked Hancock Health Provider Dr. Danielle Moster for her best recommendations when it comes to screenings, blood tests and more for female patients.

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A N OUNCE OF PREVENT ION… While many of us have so much on our own plates that we likely forget to make appointments for ourselves, preventative health screenings and tests could mean the difference in catching something early versus when a disease has already progressed. “Preventative screenings are intended to diagnose conditions in asymptomatic patients,” says Moster, “leading to earlier interventions and improved outcomes.” For many of us women, who have families relying on us, it is a gift to take care of ourselves and our health so we can prevent the onset of cancer, diabetes and heart disease.

For average-risk women, Dr. Moster recommends the following screenings: Cardiovascular disease with blood pressure readings and cholesterol Diabetes* Cervical cancer with pap smears every 3-5 years starting at age 21 Breast cancer with mammograms every 1-2 years starting at age 40 Colon cancer with colonoscopy or stool studies starting at age 45 Lung cancer with annual CT scan starting at age 50 for patients with smoking history According to Moster, “Population screening guidelines may not be applicable to patients with certain underlying conditions or family history and it may be recommended to have early or additional screenings.” Therefore, if you have concerns about your individual health, speaking to your primary care provider is a great way to ensure you are getting all of the screenings you need at the age markers that are appropriate to your level of risk.

N E E D A P RI M A RY C A R E P R O V I D ER?

S CHEDUL E WIT H DR. DANIEL L E MOST ER

BY CAL L ING 317.468.4600

* A WO R D A B O U T D I A B E T E S A N D H E A R T H E A LT H Diabetes is on the rise in both women and men, and it isn’t always easy to tell you have it. Some who have this condition are asymptomatic, but that doesn’t mean it isn’t having a negative effect on their heart health. High blood sugar associated with diabetes damages the nerves and blood vessels in the heart, leading to a likelihood for other cardiovascular diseases to develop.

Getting screened for diabetes isn’t difficult, and a diagnosis only requires two abnormal test results: the A1c and a high fasting blood glucose. “The American Diabetes Association recommends screening for diabetes in all adults 35 or older or any adult with increased risk for diabetes,” warns Moster, “Common risk factors for diabetes include having prediabetes, history of gestational diabetes in pregnancy, and being overweight or obese.”

Y O U R L I F E S T Y L E C A N MA K E A H U G E D I F F E R E N C E I N H E A R T D I S E ASE AN D OTHER ILLNESSES Most providers will speak to you about the importance of healthy lifestyle habits in reducing your chances for developing many of our modern day diseases, including diabetes, cancer and heart disease. In fact, you may be bored of hearing over and over again about the importance of diet and exercise, as well as other factors in your long term health. But, here at BLOOM, we are down for repetition. As many times as it takes to help women understand the importance of making healthy choices daily. It adds up, over time, to a higher quality of life.

Dr. Moster is on the same page, “The most important lifestyle habits to incorporate to reduce risk of developing diseases include avoiding all tobacco products, limiting alcohol intake, staying physically active and maintaining a healthy weight, eating a diet rich in fruits and vegetables, staying up to date on recommended vaccinations, and using condoms to reduce risk of sexually transmitted infections.”

Take it from a health system who sees sick patients every single day … people in our care would give anything to feel healthier. By scheduling your preventative screenings and taking care of yourself on a daily basis, you will be setting yourself up for a lifetime of better health!

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DELICIOUS EVERYDAY RECIPES FOR A HEALTHY BRAIN AND HEART

E

ver wonder what the best foods are for your heart and brain health? Although eating a diet of whole, fresh foods—including plenty of vegetables, fruits, whole grains, lean proteins and healthy fats—is an excellent way to ensure you are caring for your heart and brain, some foods stand above the rest. But we don’t want you to have to scroll the entire internet hunting down foods AND figuring out how to use them. Check out the top health foods for your brain and heart and how to incorporate them into your everyday eating.

BERRIES

DARK CHOCOLATE

Bright, colorful berries are an excellent source of antioxidants. Their potent mix of vitamins and nutrients help to protect your brain and heart health. Making a simple fruit salad is always a great way to get your share of fresh fruits, but there are plenty of other ways to get your daily dose of berries. Try adding berries and walnuts to your morning oatmeal or yogurt. Pop them in a blender for a smoothie the whole family will enjoy. You can even add them to waffles or pancakes for extra fiber and natural sweetness.

And, if you want to feed your family a healthy, fresh dessert, try berries with a dab of whipped cream!

Talk about the easiest health food to incorporate into your day! Dark chocolate contains a natural source of caffeine (although in much smaller amounts than coffee), which helps blood circulation in the brain. It also contains flavonoids that help improve cognitive functioning and protect your brain. But it is important to recognize that not all chocolate is created equal. If you want the health effects for your brain and heart, you will need to stick to minimally processed chocolate that is 70% cocoa or higher. We don’t need to tell you that eating a piece of dark chocolate makes for a delicious treat any time. Just remember that moderation is key!

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L EAF Y GR EE N S

FATTY FISH

The health food world went crazy for kale about a decade ago and it has never looked back. Leafy greens like kale, Swiss chard, spinach and collards are an excellent source of vitamin E and K, which protect cells from damage. They also help to boost your circulation, making them imperative to your brain and heart health. Greens aren’t always an easy thing to add into your everyday life, but try these tips and you will be increasing your number of servings in no time:

You can’t throw a stone without hearing about the benefits of omega-3 fatty acids for your brain and heart. It has a huge anti-inflammatory capability and also helps to improve both mood and memory. Salmon is probably the most well-known fatty fish in America, but tuna, sardines, anchovies, oysters, mussels and mackerel are also excellent sources. The American Heart Association recommends trying to get two servings of fatty fish a week. Here are some simple ideas to make it happen:

• Throw them into a smoothie with mango or berries as well as OJ and a banana for an easy way to grab a few servings in the morning.

• Rub salmon with salt, pepper and garlic powder and wrap in parchment paper to keep mount while roasting in a 400 degree oven. Add a squeeze of lemon juice when finished and serve with those leafy greens!

• Sauteed greens topped with an egg make a great breakfast. Pro tip: When you are cooking greens, make sure to add a bit of salt and water or broth to make them tender. Top with some lemon juice to balance out their bitterness.

• Throw greens into soups and even pasta sauce.

NUTS Walnuts, almonds and pistachios are an excellent source of nutrients that promote both brain and heart health.

Walnuts, especially, have been shown to reduce a person’s risk of developing dementia. Their healthy fats and high protein also make them a satiating snack. We love throwing them into a delicious trail mix along with dried fruit and dark chocolate. Use them on top of salads, yogurt and oatmeal to make your breakfasts and lunches more substantial. If you want a tasty homemade treat, try substituting some almond flour for wheat flour and a natural sweetener for white sugar.

• Add canned anchovies or sardines to your lunchtime salad or pasta.

• Cook mackerel and throw it into some fish tacos, topped with avocados, radishes, fresh lettuces, cilantro and a sprinkle of your favorite salsa and a squeeze of lime.

• Chop up kale and add it into your salad at lunch. Top with a drizzle of olive oil, squeeze of lemon and salt and pepper.

• When making pesto, add some greens like kale or arugula in with the basil to give yourself a boost of nutrition.

Nature has a delicious medicine cabinet just waiting for us to partake! Eating a healthy diet for your heart and brain doesn’t need to be complicated or full of cardboard.

In fact, the more colorful your diet the better! Choose one of these healthy foods to begin incorporating today.

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HEART HEALTH AFFECTS

BRAIN HEALTH W H AT YOU CAN DO TO C ARE FOR BOTH February is Heart Month, and you will likely see a wide array of resources available that speak of the importance of heart disease prevention. What you may not realize, however, is that cardiovascular health has a huge impact on the health of your brain. And we aren’t just talking about strokes. Poor cardiovascular health also impacts cognitive functioning and can increase your risk of dementia later in life.

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W O M EN’S HEART S A N D BRAINS ARE AT I N C REA S E D R ISK Dementia is more common in women than in men, with 12.9% of women developing this disease. Alzheimer’s and dementia are steadily increasing in our society and with it comes a whole host of new research. Scientists have uncovered that these diseases are often associated with the same risk factors as heart disease, including smoking, high blood pressure, obesity and diabetes. And, as it turns out, our vascular health throughout our body is a huge indicator of our overall brain and heart health.

Research also shows that menopause has drastic effects on both brain and cardiovascular health. Hormone fluctuations affect everything from heart rate to neurotransmitter levels to cognitive functioning. What’s a woman to do?

The importance of prioritizing your health and wellness has never been more apparent. And the younger you start, the better.

D O N’T W ORRY, YOU CAN A S S ES S YOUR RISK AND G E T TO W ORK T ODAY The American Heart Association developed heart health standards called the “Essential 8.” These are eight factors, many of which you can control, that can guide you toward better brain and heart health, including:

W EIGHT Added weight can put too much pressure on your brain and heart. On the flip side, those suffering from eating disorders are often riddled with heart problems as well. Although a healthy weight can look different for everyone, most of us know when we have gained (or lost) too much and feel unhealthy. Be honest with yourself about your ideal weight, which is usually calculated using BMI. Muscle mass, age, ethnicity, body composition and more are important to consider. Make it a priority to work with your provider to find out your ideal weight.

BLOOD PRESSU RE As it measures your body’s ability to circulate blood to every part of your body (including your brain), this is an important tool in assessing your overall health. Blood pressure can be genetic, but your lifestyle also has a huge impact. If you tend toward a sedentary lifestyle, you are a smoker or you eat fried foods, these are all things that can have drastic effects. Again, working with your provider is a great way to measure your blood pressure and enact changes that can help you live a healthier life.

BLOOD GLUCOS E When we think about measuring glucose, we generally think of those with diabetes. But what you may not know is that understanding your own glucose metabolism is vital in your health no matter who you are. Just because you aren’t prediabetic or diabetic, that doesn’t mean your body isn’t affected by glucose levels. Insulin, which helps your body manage glucose, is a hormone that can fluctuate throughout our lives as women, especially during pregnancy, postpartum, perimenopause or menopause. Our bodies need a healthy insulin response because glucose is used in so many activities, including our cognitive functioning.

Speak with your provider about checking your fasting glucose or hemoglobin A1C, a marker of your blood sugar over the past few months. If you think you would feel better on a diet that helps you manage sugar and carbohydrates, speak to one of the dietitians at the Hancock Health Wellness Centers for some solid nutrition advice. For many women, cutting back on desserts, cutting out alcohol and switching to whole grains is a great start.

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EXERCISE We all know exercise is imperative to your overall health.

Getting your heart pumping and building strong muscles will help you to feel better, yes, but it will also help you to think more clearly throughout your day. That is because the amazing benefits of movement extend from your heart to your brain in numerous ways, including better circulation of blood and oxygen and a boost of feel-good chemicals that help you sleep better, focus easier and make better choices.

Start with movement that makes you feel good and go from there, aiming for about 30 minutes a day total, which can include walking, dancing, lifting weights and more.

C H O L E S TE R O L Cholesterol is a tricky subject. Our brains are made of cholesterol and yet increased levels have also been linked to a higher risk of heart disease. We have been told that foods higher in cholesterol, such as egg yolks, are bad, but they also contain vital nutrients. In general, it is best to take everything in moderation as too little or too much can be harmful.

Don’t shy away from fats, a necessary food for your brain, in your efforts to maintain healthy cholesterol. Instead, make healthy fats a mainstay in your life, including olive oil, fatty fish and avocados. Stay active, prioritize sleep and keep your stress at bay. Make sure you are scheduling your preventative screenings, such as a yearly physical where your cholesterol levels will be monitored.

DIET When it comes to heart and brain health, the food you put on your plate has an enormous impact. Eating a healthy diet may be one of the single most important things you do, as it provides your body with the nutrients that are building blocks for everything. You really are what you eat! But “going on a diet” is different from having a healthy diet.

To make healthy eating habits sustainable, start small and work your way up. Initially, try adding more whole grains and complex carbohydrates, healthy fats and fresh whole fruits and vegetables to your daily routine to crowd out other, less healthy options. Some of the best foods for your brain and heart health include: berries, walnuts, fatty fish, healthy oils, avocados, eggs, green leafy vegetables and dark chocolate.

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SLEEP Sleep is the great restorative medicine that we so need in these times. While we are snoozing, our brains are repairing themselves, organizing information and memories and more.

Too little sleep increases your stress hormones, causing issues for both your brain and your heart. Alcohol, sugar, caffeine, stress, hormones and light from your phone can impact sleep.

Women need more sleep than men, and that shifts depending on our cycles. Aim for a sleep routine that has you calming down well before bed so you can get your allotted 7-9 hours of beauty rest.

NOT SM OKIN G Smoking constricts blood vessels, increasing your blood pressure and decreasing the supply of oxygen to your body, including your brain and heart. Those who smoke are at an increased risk of dementia, cognitive decline and reduced brain function as well as blood clot risk and atherosclerosis.

Quitting is possible but difficult. If you need help, you can contact the Hancock Health Connection Center to learn more about our smoking cessation classes and support groups.

Starting today and caring more for your heart and brain will benefit you in numerous ways down the road, no matter your age. The human body, aside from being a complex miracle, is also a healing machine. Once you start working WITH your body and making healthier choices, you will notice an improvement in your overall health and wellbeing.

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Keep Your Holidays

DI Y:

YOUR DOPAMINE MENU One thing we haven’t stressed enough in this issue of Bloom yet is, well, stress!

Your body’s physical response to stress in acute situations is necessary, but we modern humans carry tons of chronic stress that never goes away. And this has a powerful impact on both our brains and our hearts. What’s a woman to do? We can’t walk away from all of our duties as partners, mothers, daughters, friends and employees or bosses. We also can’t let the stress eat away at our brain and heart health.

Enter: the power of dopamine.

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D O PAM INE TO TH E RE S CUE Dopamine is your body’s pleasure chemical. It is feel-good, a cozy blanket on a cold day, warm cup of tea and a hug from your best friend. It turns on the right parts of our brain that cause us to feel happiness and joy, two things that are way more powerful than stress.

But many of us get our dopamine from sources that aren’t sustainable, such as screens, alcohol and sugar. These distractions, although they feel good at the time, end up zapping our energy rather than helping us sustain feelings of wellbeing.

CREATE YOUR OW N DOPAMINE M ENU AND M ELT YOUR STR E S S activities that make you feel good, whether 1. Brainstorm it is creative endeavors, physical activities, socializing, spending time in nature, participating in hobbies or learning something new.

2. Categorize your activities:

If you want to melt stress, tap into sources of dopamine that are slower, more stable and completely sustainable.

For some people, this might look like their favorite exercise. For others, it might be some solitude and a walk in nature. Still others find true happiness in a cup of tea with friends.

A “Dopamine Menu” is simply a list of activities that bring you joy, but categorized like a menu in a restaurant.

After all, there are some activities that are just a bit of joy, while others invoke a huge sense of happiness and wellbeing.

Lookin g fo r s omeone who se es t he co m p le te you a n d ca n h e lp yo u tack l e chronic s tress?

Explore counseling and behavioral health with Hancock Health.

REACH OUT AT 317.468.6200

AP P E T IZ E R S

M A IN C O URS E S

These are quick activities that you can access within a shorter amount of time, such as making a cup of tea or listening to a favorite song.

Longer activities like going for a hike, reading a book or cooking a nice meal with a friend or your spouse.

DESSERTS

SP EC I A L S

These are feel-good activities that should only be enjoyed in moderation, such as scrolling social media or watching a favorite TV series.

These are big occasions where you take the vacation, spend a weekend with your girlfriends or attend a class you have always wanted to try.

you are ready to use your menu. How many 3. Now appetizers do you want to incorporate in a day? What about main courses? Can you consult your menu when you are feeling stressed so you can find balance by accessing your body’s own natural happiness and joy?

TIP: If you enjoy visuals, create a beautiful menu that you can put up in your office or your bedroom so you can have it on hand for those days when stress is getting you down.

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DROP THE GREAT EXPECTATIONS: Easy Li fes tyl e S h ifts for Bus y Wome n

L

ike many multi-tasking women, we know how busy life can get. It feels impossible to fit everything in, let alone the routines YOU need to live your healthiest life. But, feeling crappy or unwell will only make your life harder. So you find yourself at the crossroad many of us face: How can we feel our best but keep it simple so as not to add a million other things to our already packed calendars?

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Yo u C A N h ave i t a l l !

Gone are the days when you thought you couldn’t have it all. Health takes time and attention, yes, but building healthy habits will make it fit seamlessly into your everyday life. You just have to focus on what really matters to you and keep things as simple as you can. Drop the expectations that you will make it to the gym for an hour each day (but if you do, good for you!) and don’t fall into the trap of comparing yourself with others. Think of your own actions as a drop in the bucket of health each day. They will add up before you know it!

No m atte r wh at s mal l s teps you take towa rd a h eal t h i er l i fe, cel ebrate yo u rse l f a n d yo u r abi l i ty to ch an ge, grow a n d fo c us you r en ergy!

Ditch th e s cree n in the morn i n g This sounds simple, but reaching for our phones the minute we wake up is a habit deeply ingrained in our culture. Before you let the world in, take some time for yourself. Even though your day is full of the expectations of others, it is still YOUR day and YOUR life. And taking charge of how you want your day to go first thing in the morning will make you feel empowered in your self-care.

Use the 15 minutes to an hour that you WOULD be spending scrolling or checking emails to create a healthy routine. This can look like meditation, an outdoor walk, deep breathing practices, a short strength training session, fixing yourself a healthy breakfast…the list is endless and it is completely up to YOU.

Fo c us on t h e ra i n bow Making the right food choices can feel overwhelming, especially when you are busy. The simplest nutrition advice is to focus on eating the rainbow. A wide array of fresh fruits and vegetables daily will give your body an equally large number of vitamins and other nutrients.

Each fruit or vegetable color has a different benefit for the body, such as the way blueberries help your mental function and carrots are great for your reproductive hormones.

Nutrition advice goes much deeper than just eating fruits and vegetables, yes, but starting small will mean you won’t feel overwhelmed when you are out to eat with co-workers and wondering how you are going to follow some new “healthy” diet.

Make s ome s waps

Cu l t ivate yo u r j oy

You are busy and on the go, but that doesn’t mean you can’t make healthy swaps throughout your day. It takes some intention but is well worth the effort. Here are a few small swaps you can try out today:

Habits formed in resistance have a much harder time taking hold in your life than those formed from a place of joy. If you want to start eating healthier or exercising, focus on what aspect of that would bring you the most happiness. Is it learning to cook a colorful, new dish at home? Or dancing instead of hitting the gym? What about noticing the way your body feels when you stick to just one cup of coffee a day versus three? Or how you are more present when you don’t start your day doom scrolling?

• Walk instead of drive when you can • Choose trail mix over the candy bar in the vending machine • Take a walk or stretch during your work breaks instead of scrolling or being sedentary • Grab an herbal tea or water instead of that afternoon latte • Swap your phone for a book at night to help your quality of sleep

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HOW IS

HIGH BLOOD PRESSURE I M PACTING YOUR HEART HEA LTH?

M

ost of us know that maintaining a healthy blood pressure is vital to our overall health, but many of us don’t know why. Nor do we know what to be on the lookout for as we age. Not only that, but your blood pressure has a direct impact on your heart health, something women should be taking seriously, especially once they enter menopause.

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TH E LI NK BET WEEN H Y P ERTENS ION AND H E A RT DIS E A SE High blood pressure, or hypertension, happens when the force of the blood pushing against the walls of your arteries is consistently too high.

Blood pressure is measured as systolic, or the number on top, and diastolic, or the number on bottom. Systolic blood pressure is when the heart squeezes the blood out and into important organs. Diastolic blood pressure is measured when the heart is relaxed in between beats. So, when your provider tells you you have a blood pressure of 120/60, they are referring to these two pressures.

Here at Hancock Health, we are so lucky to have a primary care provider, Dr. Rudo Mashindi, who is passionate about helping women recognize the importance of healthy blood pressure. Dr. Mashindi wants her patients and others to know that blood pressure has a direct impact on the health of their hearts and other vital organs.

“When the pressure in the arteries is high,” says Mashindi,” this will cause damage to the walls of the blood vessels, causing plaque to build up. This in turn causes damage to vital organs such as the heart muscle, which leads to heart attacks, the brain, leading to stroke, the kidneys, leading to renal failure and even the eyes, causing visual impairment and blindness”.

She also cautions women that, “Complications are significantly lower compared to men before menopause, but equally as high as men once menopause is reached. There are, however, many other factors that can cause high blood pressure in both men and women. These include, but are not limited to tobacco use, obesity and excessive alcohol use.”

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SCHEDULE W I TH DR. RUDO M A S H I N D I

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TA K E C H A RG E O F YOUR B LO O D P R E S S U R E A ND H E A RT H E A LTH Although high blood pressure can feel complicated, your healthy lifestyle habits will be a great foundation for either reversing your high blood pressure numbers or avoiding them all together.

Here are some great ways YOU can take charge and manage your blood pressure:

K now yo u r nu m be rs Dr. Mashindi recommends that patients who don’t have comorbidities, such as tobacco and alcohol use or obesity, can get their blood pressure read at their annual physical. However, if comorbidities or other risk factors are present, or you have a family history of high blood pressure, purchasing a cuff and taking readings at home intermittently throughout the year is preferable. Speak with your provider to find out if you are at risk. A healthy blood pressure is considered anything below 130/80.

M a i nta i n a h ea l t hy d i et What you put into your body has a profound impact on the health of your heart. A blood pressure friendly diet includes plenty of fresh fruits, vegetables, whole grains, lean meats and reduced sodium intake. What it DOESN’T include are processed and fried foods. These contribute to high blood pressure as well as other chronic conditions.

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Get yo u r exe rci s e Dr. Mashindi says she and other Hancock Health providers recommend getting at least 30 minutes of moderate intensity exercise at least 4-5 days a week.

This can include many fun and even gentle exercises such as swimming and walking, or even a class at your local Hancock Health Wellness Center.

K n ow th e s ig n s an d s y mp toms Part of staying healthy is monitoring your own symptoms when it comes to blood pressure health. “High blood pressure is always asymptomatic,” says Dr. Mashindi, “and symptoms may be a sign of disease progression.

These include, but aren’t limited to: headaches, fatigue, chest pain, shortness of breath, blurry vision, nose bleeds, palpitations, swelling of extremities, fatigue and hot flashes.”

If you don’t know your blood pressure numbers, make sure to schedule an appointment with your primary care provider today to get them checked.

Understanding the importance of maintaining your blood pressure health and how it impacts the rest of your body is a great way to ensure a healthy heart!

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TH E D O C TO R W ILL HEAR YOU NOW

TIPS FROM LOCAL HEALTHCARE PROVIDERS TO H E LP Y OU GET M ORE FROM Y O U R O F F I CE VISITS.

It’s a frustrating fact: studies show that women’s concerns are often dismissed by medical professionals, putting them at risk of having their health issues misdiagnosed. We asked providers from the Hancock Health network how women can make their concerns heard in any doctor’s office.

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SHA RE YOUR HEALT H OBJ ECTI VES WIT H YOUR PROVIDER. “Every woman has their own health goals,” says Dr. Molly Strong, an obstetrics and gynecology specialist. “I start by listening and finding out what’s most important to my patient.”

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DON’T HESITAT E T O ASK QUES TI O NS. “Asking questions is the best way to get the answers you need,” says Dr. Strong, who encourages women to ask for clarification whenever it’s needed. “If a doctor says something that doesn’t make sense or doesn’t address your needs, then keep asking.”

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COM E TO APPOINT MENT S W ITH A LIST. Danae Young, a nurse practitioner at Hancock Health, stresses the importance of writing down your concerns before seeing your provider.

“It’s very overwhelming to be in an unfamiliar environment, “says Young. “By writing things down, you can remember all the things you want to address.”

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MA K E Y O U R H E A LT H A R E G U L A R P R I O R I T Y. “Seeing a provider yearly offers an opportunity to seek out recommended screenings,” says Young, pointing out the advantage of identifying any possible health issues as early as possible.

5 LMAI SKTEE NS UTROEYPORUORVBI DOEDRY—S ARANED LISTENING TOO.

If something about your body isn’t feeling right, resist the temptation to downplay it. As Young says, “I want to know each patient as an individual.

I want to know what their health goals are and how I can help them get there.”

The last piece of advice from Hancock Health professionals is this: if you’re not being heard and respected by your provider, it’s time to move on. It’s your body, it’s your health—and it’s your right to find a doctor or nurse practitioner who treats you as a real partner.

Watch women like you discuss navigating health care at HancockHealth.com/WomensHealth 19