Wellness/ bienestar Healthy Habits: Heart Disease, not just a “man’s disease”
BY ANNA-LISA FINGER FOR LATINO LUBBOCK MAGAZINE
early every minute, someN one’s mother, wife, daughter, sister or aunt
dies of heart disease! For most people, this might come as a shock, and for good reason; for many years heart disease has been known as a “man’s disease”. But this is not the case. Heart disease is also the number one killer of women. Yet in spite of the fact that more women die of heart disease than all cancers combined, including breast and lung cancer, women are still more afraid of getting breast cancer than heart disease. What is heart disease? Heart disease is a general term that describes any diseases affecting the heart and/or blood vessels. Coronary artery disease is the most common type of heart disease. This occurs when the arteries, which supply blood to the heart, become reduced and hardened by buildup from fatty deposits. While there are a few risk factors (such as age, gender and genetics) you cannot control, there are much more you can control. 1. Eat heart healthy foods. What you eat can affect your cholesterol level, blood pressure, diabetes and obesity. Try to eat at least 3-5 serv-
ings of fruits and/or vegetables a day. Include more whole grain foods such as whole wheat breads and tortillas. Use heart healthy oils such as canola and olive oil. Switch to low or nonfat dairy foods, such as skim or 1% milk. And reduce your salt intake. 2. Exercise The heart is like any other muscle in your body; it needs to be strengthened. The stronger your heart, the healthier and more efficient it will become. Try to exercise at least 5 times a week for 30 min. If you don’t have 30 min, break it up into 3 ten minute sessions. 3. Maintain a healthy weight. The heart has to work a lot harder if you are overweight. Just losing 10% of your weight can make a huge difference, it can help lower blood pressure, cholesterol and LDL levels. 4. Quit smoking. Smoking not only doubles your risk of getting a heart attack, but it also increases the risk of the people around you. To bring awareness to and help fight heart disease, the American Heart Association (www.goredforwomen.org) has declared February 5 National Wear Red Day. Take care of your heart and wear red on Febrary 5th! Cuida tu Corazon y lleva roja on February 5th!
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Heart & Vascular Institute
Staying Act i v e w i t h H e a l t h
as arthritis, chronic back pain H or another disability caused you to give up on physical activ-
ity? It shouldn’t. Gone are the days when physical limitations subjected you to a life of inactivity. More and more, research is showing that moving your body is good for your physical and mental health, even if you have a challenging health condition. With a doctor’s okay and the right program, people with health challenges can enjoy the health benefits that come with being active. In fact, movement has replaced bed rest as the prescription for conditions such as back pain and recovery from heart and other surgeries. And people with special needs are enjoying such activities as walking, skiing, cycling and swimming events, and even marathons. Most people, unless they have some kind of silent, cardiovas-
cular impairment, can safely begin an exercise program if they start out slowly and build up gradually once they see improvements. One of the easiest ways to get moving is to walk. You can start out slowly and build on your routine by going longer distances or walking at a faster pace. Just be sure to: • wear walking shoes with good support and traction; • drink plenty of water before, during, and after exercise; • be aware of the weather, such as extreme heat and humidity or cold and ice; and • be alert to any warning signs, such as dizziness or pain, that might signal a problem. Also remember to take your time.
You can even break your activities into shorter sessions if a longer one is too much. For instance, do two, 15-minute walks instead of one half-hour walk. If you need help designing an exercise program, consider using a personal trainer or fitness instructor who is trained and certified to work with people who have health challenges. Good places to find specialized fitness classes, such as the Covenant Lifestyle Center, and local health clubs. Many health clubs now are hiring instructors and trainers with specialized education. But if you want to join a health club, research it first.
Cómo mantenerse activo a pesar de los problemas de salud Ha dejado de realizar alguna De acuerdo al fisiólogo del Ameri- que está haciendo la cantidad debi¿ actividad física por causa de can Council on Exercise (ACE) Ce- da de las actividades convenientes. algún problema de salud como la dric Bryant, el estudio y exámenes Podría decirse que el ejercicio artritis, los dolores crónicos de es- de los efectos del ejercicio en per- es un tipo de medicina. Pero debe sonas mayores ha modificado las administrarse según las dosis indipalda u otra incapacidad? No debería. Con aprobación de su recomendaciones que hacen los cadas. médico, y siguiendo el programa médicos sobre la actividad física. ¿Cómo obtener ayuda? Si necesita adecuado, las personas con prob- “La mayoría de las personas, a me- ayuda para planear un programa de lemas de salud pueden gozar de nos que sufran de algún problema ejercicios, considere la posibilidad muchos de los beneficios para la cardiovascular invisible, pueden de usar un entrenador personal o un salud que resultan al mantenerse con toda seguridad emprender un instructor físico capacitado y certiactivo. La actividad física puede, programa de ejercicios, siempre ficado para trabajar con personas por ejemplo: darle más energía, que empiecen poco a poco y vayan que sufren de retos para la salud. levantar el ánimo, reducir el estrés, aumentando gradualmente cuando Si a usted le resulta muy difícil fortalecer los músculos y huesos, comiencen a notar una mejoría. salir, un entrenador personal podría ayudar a dormir mejor y mejorar A veces, a las personas con prob- ir hasta su casa. Aunque podría el equilibrio y la flexibilidad. Tam- lemas de salud les preocupa que resultar caro, no tiene que ser una bién puede contribuir a aliviar los la actividad física pueda causar inversión a largo plazo.. síntomas de algunas condiciones dolores o empeorar su situación. Un buen lugar para encontrar crónicas incluidas la artritis, dia- Obtener primero el visto bueno del clases especializadas sobre estado betes, enfermedad del corazón, y médico puede contribuir a aliviar físico, es en el Lifestyle Center de estas preocupaciones. También es Covenant, y los clubes de salud loosteoporosis. Ha pasado mucho tiempo desde importante que usted compruebe cales. que los impedimentos físicos nos sometían a una vida de inactividad. Las inINFORMATION & HELP IN TEXAS vestigaciones demuestran cada vez más que mover el cuerpo es bueno para la Basic Human Needs Resources: food banks, clothing, shelters, utility assistance. salud física y mental, in- Physicalrentandassistance, Mental Health Resources: medical information lines, cluso si usted sufre de una crisis intervention services, support groups, counseling, drug and alcohol intervention, rehabilitation, health insurance desafiante condición de programs, Medicaid and Medicare, maternal health, chilsalud. El movimiento ha dren’s health insurance programs. reemplazado al descanso Employment Support: unemployment benefits, financial assistance, job training, transportation assistance, education programs. inapropiado como receta for Older Americans and Persons with Disabilities: home médica para enfrentarse Supporthealth care, adult day care, congregate meals, Meals on a condiciones como el Wheels, respite care, transportation, and homemaker services. dolor de espalda, y para Support for Children, Youth and Families: Quality childcare, after recuperarse de cirugías school programs, Head Start, family resource centers, summer camps and recreation programs, mentoring, tutorcardíacas y otras cirugías. ing, protective services. La gente con necesidades Volunteer opportunities and donations. especiales disfruta ahora participando en actividades como caminar y esNational 2-1-1 Day quiar, eventos ciclísticos y de natación, incluso en Thursday 2-11-10 maratones. For more information about 2-1-1 Texas or to order Resource Directories, brochures, promotional items, or request a presentation please contact 2-1-1 Texas South Plains.
Phone: 2-1-1 or 806-762-5043 Administration: 806-762-8721 Ext. 142 E-mail: acruce@spag.org Website: www.211txsouthplains.org
¡Vive tu Vida! Get up get moving!