Thrive Guide to Wellness, March 2024

A Guide to Your Health and Wellness SPRING 2024

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HEART HEALTH

Facts about women’s heart health

I

f asked to name the No. 1 killer of women, many people might be excused for providing an incorrect answer. Various issues affect women’s health, and some issues garner more attention than others. But nothing kills more women each year than cardiovascular disease, which the American Heart Association notes causes one in three deaths of women each year.

That cardiovascular disease is the No. 1 killer of women each year is not the only surprising fact in regard to women and heart health. The following are some additional interesting facts, courtesy of the American Heart Association and other sources.

• The 2019 Global Burden of Disease study from the Institute for Health Metrics and Evaluation estimated there are 275 million women around the world with cardiovascular disease.

• Awareness among women regarding the threat posed by heart disease has decreased dramatically in recent years. In 2020, a special report from the AHA indicated that, in 2009, 65 percent of women were aware that heart disease is their leading cause of death. By 2019, that figure had dropped to 44 percent.

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• Heart disease is the No. 1 killer of new moms. The AHA notes that could be linked to a host of variables, including obesity. Data from a study by the Centers for Disease Control and Prevention that examined pregnancies in 48 states and the District of Columbia found that pre-pregnancy obesity increased by 8 percent between 2011 and 2015. During that same period, severe pre-pregnancy obesity increased by 14 percent. Obesity is considered a significant risk factor for heart disease.

• The Heart and Stroke Foundation of Canada reports that the No. 1 cause of premature death in women in Canada is heart disease and stroke.

• More than half of all high blood pressure deaths are in women. The AHA reports that nearly 52 percent of deaths caused by hypertension (high blood pressure) occur in women.

• Nearly 58 percent of Black women have hypertension. That’s the highest percentage among women of any race or ethnicity.

• Despite the significant percentage of global heart disease deaths affecting women, a 2021 study published in the journal The Lancet found that cardiovascular disease in women is understudied, underrecognized, underdiagnosed, and undertreated.

• The Canadian Women’s Heart Health Centre reports that menopause before the age of 45 is linked to a 50 percent higher risk of heart disease.

• The World Health Organization reports that one-third of all ischaemic heart disease diagnoses across the globe are attributable to high cholesterol.

According to the CWHHC, one in two women have elevated cholesterol.

• A 2017 study of more than 19,000 people who had cardiac events found that only 39 percent of women received CPR from bystanders in public compared to 45 percent of men. Researchers linked that disparity to fears of being accused of inappropriate touching, potential lawsuits and concerns that administering CPR to women could cause physical injury.

HEART HEALTH

Foods that can keep cholesterol in check

D

iet plays an important role in maintaining healthy cholesterol numbers. Although the level of cholesterol in a person’s blood is partly due to factors related to heredity, the foods one eats also affect cholesterol levels.

When doctors discuss cholesterol with their patients, they may refer to total cholesterol, bad cholesterol and good cholesterol. What does that mean? Total cholesterol is the combined number of cholesterol in the blood, and should be below 200. Good cholesterol is known as HDL (high-density lipoprotein) and ideally it should be above 60. Bad, or LDL (low-density lipoprotein) cholesterol, should be below 100, says the Cleveland Clinic. A person who has a poor lipoprotein profile may be instructed to alter their diet.

Learning which foods might help is an important tool in managing cholesterol and triglyceride numbers.

Oats and more Individuals likely have heard that oatmeal is good for helping reduce cholesterol numbers. Oatmeal has soluble fiber, which lowers LDL cholesterol by reducing the absorption of cholesterol into the bloodstream. Oat bran and other high-fiber grains also are good to enjoy.

Legumes and produce Eggplant, okra, kidney beans, Brussels sprouts, pears, apples, and more also can be effective at lowering cholesterol levels. These foods tend to be lower in calories and saturated fats but high in soluble fiber.

Nuts Almond, walnuts and other foods high in omega-3 fatty acids can lower cholesterol levels by raising the levels of HDL cholesterol. Nuts like almonds also are high in vitamin E, which is an antioxidant that can keep the body healthy in a number of ways. Since nuts are high in calories, it is important to eat them in moderation.

A person who has a poor lipoprotein profile may be instructed to alter their diet. Learning which foods might help is an important tool in managing cholesterol and triglyceride numbers.

Fatty fish Eating fish over other meat-based protein sources helps reduce caloric intake. It also means the body gains the benefits of omega-3 fatty acids that lower LDL and triglycerides in the bloodstream.

Sterols and stanols Sterols and stanols are components of plants that gum up the body’s ability to absorb cholesterol from food, says Harvard Health.

Companies add them to foods like margarine and granola bars as supplements. Roughly two grams of plant sterols a day can reduce LDL by 10 percent.

Avocados and olives Both of these foods are good sources of fiber and also monounsaturated fats that can help improve HDL and lower LDL levels.

Substitute olive and avocado oils for lard and butter when cooking to improve cholesterol levels.

Certain foods can be beneficial for improving cholesterol numbers.

Focusing on the positive can help people feel less restricted by healthy eating plans.

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Foods to avoid when diagnosed with high cholesterol Elevated levels of cholesterol have been linked to a host of negative outcomes, including atherosclerosis, heart attack, stroke, mini stroke (transient ischemic attack), and peripheral arterial disease.

The consequences of high cholesterol underscore the significance of a healthy diet and how important it is to avoid certain foods after being diagnosed with high cholesterol. The Harvard Medical School notes foods high in saturated fat are especially worrisome, as they can elevate cholesterol and lead to weight gain. Individuals diagnosed with high cholesterol are urged to work with their physicians and, if possible, a nutritionist to create a diet that can help them get on a healthy track. Here are some foods to avoid after being diagnosed with high cholesterol.

Red meat Harvard Medical School notes that red meat, which includes beef and lamb but also pork, tends to be high in saturated fat. That’s particularly so for hamburgers, ribs, pork chops, and roasts. Fish is a healthy alternative, but individuals who don’t want to cut red meat out of their diets entirely should choose lean meats and consume them only on occasion in small portions (three ounces or less per serving).

Fried foods Foods absorb cholesterol, saturated and trans fats during the frying process, which makes them unhealthy for anyone, but especially people already diagnosed with high cholesterol. The Cleveland Clinic recommends baking instead of frying.

Baked goods Baked treats like cookies and pastries are additional high-cholesterol foods to avoid. Such foods are typically made with large amounts of butter and shortening. The right substitutions can help to make baked goods safer treats for people with high cholesterol. Nutritionists and physicians may recommend certain butter substitutions, which may include Greek yogurt, applesauce and bananas.

Processed meats Harvard Medical School notes that fatty cuts of meat tend to be used when making processed meats, which includes sausage, hot dogs and bacon. Turkey bacon is one alternative, however, the Cleveland Clinic notes that turkey bacon is high in saturated fat and sodium.

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HEART HEALTH

The link between a healthy diet and a healthy heart

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eart disease is a leading cause of death across the globe. According to the World Health Organization, ischaemic heart disease is responsible for 16 percent of the world’s total deaths. The WHO also points out that, between 2000 and 2019, deaths due to ischaemic heart disease rose by more than two million.

Though not all deaths due to heart disease are preventable, many are, and researchers have discovered various ways individuals can reduce their risk for heart disease. One way individuals can protect their heart health is to eat a healthy diet. The link between diet and heart health is significant. Recognition of that link can help people concerned about heart disease develop a dietary plan that reduces their risk for this alltoo-common killer.

A healthy diet, weight and heart health The Centers for Disease Control and Prevention note that a healthy diet is balanced and includes a variety of nutritious foods. In fact, one easy way to determine if a plate is healthy is to see how colorful it is. The CDC notes that “eating the rainbow” means a plate is filled with an array of colors, which typically means an individual is eating healthy foods. Such a plate may include dark, leafy greens; bright red tomatoes; colorful fruits like oranges; and even fresh herbs. Such foods tend to be loaded with vitamins, fibers and minerals and low in added sugars, sodium, saturated fats, trans fats, and cholesterol.

That makes it easier for individuals to achieve and maintain a healthy weight, which in turn reduces their risk for heart disease. A recent study

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from researchers at Johns Hopkins found that obesity itself can lead to heart failure, even in the absence of markers for heart disease like high blood pressure, diabetes and elevated cholesterol that have long been used to determine an individual’s risk for heart disease. So by using a nutritious diet to maintain or achieve a healthy weight, individuals are thus lowering their risk for heart disease, even if they do not presently have any of the established markers indicating that risk has been elevated.

A healthy diet, cholesterol and heart health Of course, many people already have learned that they are at an elevated risk for heart disease due to certain lifestyle choices, including poor diet. A poor diet can cause a host of health problems, including elevating cholesterol levels.

According to the Heart & Vascular Center at Valley View Hospital in western Colorado, a diet high in saturated fat can lead to heart disease because it can increase cholesterol

levels. The Mayo Clinic notes that, when a person has high cholesterol, fatty deposits can develop in the blood vessels. Those deposits eventually grow, making it difficult for sufficient blood to flow through the arteries. The deposits also can break and form clots that can cause heart attack or stroke. Though Harvard Health notes that some people are genetically predisposed to high blood cholesterol, a diet that limits intake of saturated fat can help most people maintain healthy cholesterol levels, thus reducing their risk for heart disease. Foods high in saturated fat include pork, beef, lamb, cream, butter, and cheese.

Heart disease claims the lives of millions of people across the globe every year. Diet is an undeniable ally in the fight against heart disease, and individuals who commit to eating right can greatly reduce their risk for heart disease. TF232802 — METRO CREATIVE CONNECTION

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HEART HEALTH

How cardio benefits your body older adults has led to improvements in thinking and memory and lower rates of dementia. The Cleveland Clinic notes that cardio also decreases stroke risk by increasing blood flow to the brain.

Cardio and your joints

P

hysical activity is a key component of a healthy lifestyle, and an effective fitness regimen is one that combines strength training with cardiovascular exercise.

Recommendations from the U.S. Department of Health and Human Services urge adults to get at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous aerobic activity each week. Aerobic activity includes cardiovascular exercises like hiking, running, dancing, cycling, or other activities that increase the heart rate and improve cardiorespiratory fitness.

Though cardiovascular exercise is often discussed in terms of its heart healthy benefits, the Cleveland Clinic reports that aerobic activities benefit various parts of the body, including the heart but also the brain, the joints, skin, and muscles.

Cardio and your heart Routine cardiovascular exercise leads to a decrease in resting blood pressure and heart rate. That’s beneficial for the heart because it ensures the heart does

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The Cleveland Clinic reports that aerobic activities benefit various parts of the body, including the heart but also the brain, the joints, skin, and muscles. not have to work unnecessarily hard.

Cardiovascular exercise also improves good cholesterol levels and lowers blood fats, each of which also helps to improve heart health.

Cardio and your brain The Alzheimer’s Society reports that studies have shown that exercise that increases heart rate in middle-aged or

Osteoporosis is a condition in which bones become brittle and fragile from a loss of tissue. That tissue loss can be a side effect of aging, but even though the National Osteoporosis Foundation estimates that half of all women over 50 will develop osteoporosis, older adults are not helpless against the condition. The Cleveland Clinic notes that cardiovascular exercise can help fight osteoporosis and reduce risk for hip fractures. It’s also important to note that men are not immune to osteoporosis, which has long been considered a more significant concern for women than men.

Though women’s risk for osteoporosis is greater than men’s, UC San Diego Health reports that between 20 and 25 percent of all hip fractures occur in men.

Cardio and your skin Physical activity increases circulation, which the Cleveland Clinic reports leads to clearer, healthier skin. Cardio promotes better blood flow to the skin cells on the face, which can reduce signs of aging and improve complexion.

Cardio and your muscles Cardio increases oxygen supply to the entire body, and the Cleveland Clinic notes that allows muscles throughout the body to work harder and more efficiently.

In addition, routine cardiovascular exercise allows muscles to adapt to an increased workload, which can improve daily life by making routine physical activities easier.

Cardiovascular exercise is a key component of an effective fitness regimen. By committing to cardio, adults can benefit various parts of their bodies.

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CHILDREN’S HEALTH

Kids can set the pace for longterm health

L

ong-term health is not something that many young people routinely consider. After all, it’s easy to feel invincible during one’s childhood and adolescence. But the steps that young people take early on can affect their health as they get older.

According to the Centers for Disease Control and Prevention, establishing healthy behaviors during childhood and adolescence is more beneficial to longterm health than trying to change poor behaviors in adulthood. The following are some ways young people can set the course for healthy outcomes throughout life.

Prioritize healthy foods According to the childhood recreation group Mountain Kids, habits and actions performed subconsciously are hard to break because repeat habits trigger dopamine in the brain, causing pleasurable feelings that reinforce the behavior. So grabbing a slice of cake after school for a snack becomes rote. Instead, stocking the refrigerator and pantry with sliced fruits and vegetables, low-fat yogurt, lean protein like hummus and whole wheat dipping crackers can set the course for more responsible eating behaviors.

Eat meals and shop together Kids can learn what healthy eating and portion control looks like if it is modeled by their parents. Children should be involved with reading nutrition labels and understanding the ingredients that comprise the foods they commonly eat. When dining out, choose restaurants that utilize menus that indicate the caloric content of meals. Children will learn to recognize and embrace nutritious foods and that can continue into adulthood.

Eating as a family also benefits mental health. Stanford Children’s Health says eating together as a family can encourage children’s confidence in themselves and improve communication. Children who regularly converse and interact with their parents may be less likely to engage in substance abuse or act out at school.

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Increase physical activity The CDC says 21 percent of adolescents aged 12 to 19 are obese, and two in five students have a chronic health condition. A sedentary lifestyle may be one contributor to these statistics. At home and in school, adults can encourage physical activity as an effective means to prevent obesity. The Department of Health and Human Service recommends that children and adolescents age six and older get at least one hour a day of moderate or vigorous aerobic activity, such as running or biking. Muscle- and bone-strengthening activities also are recommended. Kids who learn early on to appreciate physical activity reap long-term benefits that extend well into adulthood.

Avoid tobacco Tobacco and nicotine vaping products can contribute to many negative health conditions. Youngsters who avoid these products throughout their lives may improve longevity and reduce their risk for various illnesses.

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Children who learn healthy behaviors at a young age are more likely to continue those good habits into adulthood, which ultimately benefits their long-term health.

CHILDREN’S HEALTH

Common causes of acne Acne often is associated with adolescence, but the condition can affect people of all ages, including infants and adults.

The American Academy of Dermatology reports that acne develops when pores become clogged with oil and bacteria. Scientists are still trying to determine why certain people are more prone to developing acne than others, but hormones are a primary factor.

According to Acne.org, hormones are integral to the development of acne.

This is why acne is so common during puberty, when hormones are raging in full effect. Inflammation also plays a role in the development of acne. The redness and soreness that occurs with acne is the result of inflammation.

Acne happens when hair follicles become blocked with oil and dead skin cells. As a result, whiteheads, blackheads or red pimples may form, says the Mayo Clinic. People who experience acne may suffer both emotional and physical effects. That’s because acne pimples are slow to go away, and when they do, new ones may form soon after. The visibility of acne can adversely affect self-esteem.

However, acne also can cause scarring if lesions are picked at. That makes acne a potentially long-term physical issue.

Types of acne The Mayo Clinic says acne may present

Myths about what causes acne

Acne often is associated with adolescence, but the condition can affect people of all ages, including infants and adults. itself in different ways.

• Whiteheads: Closed, blocked pores.

• Blackheads: Open, blocked pores.

• Papules: Small, red, tender bumps.

• Pimples: Papules with pus in their tips.

In addition, individuals may develop nodules, which are large, solid painful lumps under the skin. Painful, pus-filled lumps under the skin are called cystic lesions.

Hormones are a major contributor to the formation of acne, but there are other things that people mistakenly think cause acne. Stress is one of them. The AAD reports that stress will not cause acne, but it may worsen existing acne. Research indicates that when stress levels go up, so does the severity of acne.

Other factors may worsen acne, but not necessarily cause it. This includes getting insufficient sleep, using oily makeup and skin care products, and applying oily hair care products, like pomades.

Genetics may contribute to acne.

People whose parents had severe acne may be more likely to develop it, as will those who have excess sebum (oil) production. Certain medications, like corticosteroids, testosterone or lithium, also may cause the formation of acne.

Although chocolate and greasy foods are often cited as culprits behind acne, they have little effect. Researchers are studying if carbohydrate-rich foods such as chips, bread and bagels may worsen acne.

Acne affects people of all ages. Early treatment can head off the more lasting effects of acne and alleviate some of the issues regarding self-esteem that arise from having acne.

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FAST FACTS

The link between screen time and childhood obesity A 2021 study published in the International Journal of Eating Disorders found that, for each additional hour children spend on social media, they have a 62 percent greater risk of developing a binge-eating disorder one year later.

The study echoes earlier efforts from researchers to determine the potential link between screen time and childhood obesity, the rate of which the Centers for Disease Control and Prevention reports has more than tripled in the United States since the 1970s. One group of

researchers at the Royal College of Surgeons in Ireland analyzed more than 3,700 children who were not overweight or obese at the start of the study.

Despite that, the researchers found that, for every extra hour of screen viewing children engaged in, kids were 16 percent more likely to become overweight or obese. The researchers behind that study urged parents to prevent excessive screen time and ensure children get sufficient sleep, a lack of which was linked to a 23 percent higher risk of becoming overweight or obese.

THRIVE MAGAZINE | SPRING 2024 11

HEALTH WATCH

Differentiating IBS from IBD

D

igestive issues can be difficult to confront. The terms irritable bowel syndrome and inflammatory bowel disease might be recognizable to most people, and it can be easy to mistake one for the other.

Although similar, they are not interchangeable.

According to the Crohn’s and Colitis Foundation, IBS and IBD are two distinct gastrointestinal disorders that require different treatments. Learning what makes these conditions different can help a person find relief.

IBS Cedars-Sinai says IBS affects the lower gastrointestinal area, which includes the colon, large intestine and small intestine.

People with IBS can experience constipation, chronic diarrhea or both. According to Dr. Mark Pimentel, director of CedarsSinai’s GI Motility Program, up to 70 percent of IBS patients have experienced severe food poisoning, which he believes is the primary cause of the disease.

IBS is characterized by abdominal cramps and gassy feelings. Women are more affected than men, and symptoms may begin in late adolescence or early adult life during times of emotional stress, says the Crohn’s and Colitis Foundation. Antibiotics, as well as dietary changes, often can help alleviate IBS symptoms.

IBD IBD will cause inflammation of the intestine and is a broad term for a spectrum of disease, including Crohn’s disease and ulcerative colitis.

The Mayo Clinic says, unlike IBS, IBD can put patients at risk for colon cancer, and bleeding is a common symptom during bowel movements. Watery diarrhea can be common in both conditions. But if blood is present, that likely indicates IBD. Weight loss is another symptom of IBD, which may be a side effect of malab-

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IBS and IBD are two distinct gastrointestinal disorders that require different treatments. sorption of foods. IBD abdominal pain is different from IBS in that it tends to occur constantly in a specific location, and is not relieved by bowel movements.

Since IBD can cause irreparable damage to the intestines as a result of inflammation, anti-inflammatory drugs often are used to treat IBD. Corticosteroids also are used to induce remission, says the Mayo Clinic. Immunosuppressant drugs also may be used to suppress the immune response. These drugs release inflammation-inducing chemicals into the body that can damage the lining of the digestive tract.

Like IBS, dietary changes also may be recommended for IBD, particularly omission of certain foods that can contribute to attacks. Anti-diarrheal medications along with fiber supplements can help alleviate loose stools.

IBS and IBD share some characteristics, but they are two distinct conditions that are treated differently.

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Did you know?

According to the International Foundation for Gastrointestinal Disorders, between 10 and 15 percent of the worldwide population suffers from irritable bowel syndrome, making IBS the most common functional gastrointestinal disorder across the globe. The IFFGD notes that about 40 percent of individuals with IBS have a mild form of the condition, which is marked by abdominal pain that is typically accompanied by diarrhea, constipation or alternating episodes of both. Though men and women suffer from IBS, it's considered a major women's health issue. The IFFGD reports that hysterectomy or ovarian surgery has been performed more often among IBS patients than in comparison groups.

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SENIOR CARE

Hospice nurses provide care during some of life’s toughest moments

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oping with terminal illness can be challenging, even for those people with immense support systems behind them. At some point in one’s care plan, it may be recommended to transition from actively treating or trying to cure a condition to making the person more comfortable. This is when hospice steps in.

Generally speaking, hospice is reserved for people who expect to die from an illness within the next six

months. Hospice care can take place in a health care setting or in a person’s private home. Hospice nurses are vital parts of a hospice care team. These people care for those who have opted for hospice at the ends of their lives and fulfill the hospice philosophy of comfort and quality based on each person’s unique needs.

According to Samaritan LifeEnhancing Care, a hospice nurse serves many purposes. A hospice nurse discusses and explains the patient’s prognosis, and performs assessments and reviews medical histories. The nurse will administer medication for pain and monitor conditions and additional needs.

Hospice nurses work to support the family and advocate for care according to the patient’s wishes. They also can answer questions and address concerns, serving as sounding boards in difficult situations.

Hospice nurses also provide emotional support and can facilitate spiritual support. Nurses also may be present at the time of death if asked. Hospice nurses also may help coordinate counseling for surviving family members who are experiencing grief.

Hospice nurses may be classified as intake admissions, case managers, visit nurses, and triage nurses. One or more hospice nurses will be involved with patient care over the course of treatment.

Most hospice care providers are Certified Hospice and Palliative Nursing Assistants or Certified Hospice and Palliative Licensed Nurses. It is important for people considering hospice care nursing to determine the certification and coursework necessary for a career in the field. Families seeking hospice care needs should work with certified individuals.

It takes a compassionate person to work in hospice care. These invaluable individuals step in to offer assistance during trying times for individuals and their families.

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