Since our heart beats an average of 100,000 times a day and 35 million times a year, protecting it and reducing your risk of heart disease is important. Knowing how to manage your heart health can help reduce your risk. While age and family history can influence your risk of heart disease, 80% of heart disease is preventable with just a few healthy lifestyle behaviors, including regular physical activity, maintaining a healthy weight, reducing stress, and avoiding alcohol, smoking, and exposure to second-hand smoke are all small steps towards protecting and improving your heart health.
In the U.S., someone dies of a stroke every 3 minutes. Receiving treatment within the first 3 hours following symptoms can greatly improve chances of recovery. Learn the signs of stroke: Face drooping, numbness or uneven smile; Arm weakness or numbness; Speech difficulty; and Time to call 9-1-1 (FAST). Uncontrolled high blood pressure is a leading contributor to stroke, so know your numbers and schedule a biometric screening today.
Nearly one out of three adults has high blood pressure. Half of those affected don’t have it under control. High blood pressure can put you at much higher risk for heart attack and stroke. Take steps to help manage your blood pressure, including: be physically active most days of the week (even 11 minutes a day improves heart health), limit sodium intake to under 1,500 mg per day, manage stress and take medications as prescribed.
More than one in five of people in the United States who have diabetes do not even know they have it. Diabetes increases the risk of cardiovascular disease, high blood pressure, stroke, nerve damage, vision and kidney problems. Detect it by getting your biometric screening and managing your risk with healthy lifestyle behaviors, including physical activity and healthy eating
Stroke is the number five cause of death in the U.S. On average, one person dies from a stroke every four minutes. Eighty percent of all strokes are preventable. Recognize the warning signs using the FAST acronym: Face drooping, Arm weakness or numbness, Speech difficulty and Time to call 911. You can prevent a stroke by managing blood pressure and cholesterol, not smoking, engaging in regular physical activity and maintaining a healthy body weight.
Stress, anxiety and depression have increased during the COVID-19 pandemic. There are three brief evidence-based strategies that you can practice every time you put on your mask to increase your mood and reduce the stress in your life: deep abdominal breathing, saying a positive self-affirmation, being kind to others or naming someone you are grateful for and letting them know.
Commit to heart-healthy behaviors! One out of three women and men die from heart disease, yet 80% of it can be prevented with a healthy lifestyle, such as eating more fruit, vegetables and whole-grains; moving more and sitting less during the day; engaging in physical activities you enjoy for 30 minutes five days a week; minimizing salt intake, and managing stress levels through deep breathing and gratitude.
Did you know heart disease is the leading cause of death for men and women in the United States? Support heart health this February by attending one of many complimentary events available to all benefits-eligible faculty, staff and spouses. These include biometric health screenings, educational programs, fitness classes and more! Heart disease can happen at any age — start managing your risk today.
There are many things you can do to keep your total cholesterol at a healthy level (below 200) or to reduce your unhealthy cholesterol, LDLs (lousy lipids). Eat a healthy diet, avoid saturated and trans fats, increase your intake of fiber, don’t smoke, and engage in 30 minutes of physical activity five days a week to raise your HDLs (healthy lipids) and maintain a healthy weight. Act now and be one in a Million Hearts®.
October is Breast Cancer Awareness month. Many factors over the course of a lifetime can influence your breast cancer risk. While you can’t change some of these factors, such as getting older or your family history, you can lower your risk of breast cancer by engaging in 30 minutes of physical activity five days a week, maintaining a healthy weight, eating at least five fruits and vegetables daily, not smoking and limiting alcohol intake.
Nearly 26 million Americans have diabetes. An additional 79 million are pre-diabetic. It has been predicted that one in three Americans will have diabetes by 2050, unless we take steps to prevent the onset of this condition. The good news is that diabetes and its complications can be prevented or delayed by properly managing blood glucose, blood pressure and cholesterol levels. Eating five fruits and vegetables per day, being active 30 minutes a day and quitting smoking can lower the risk of diabetes. The American Diabetes Association invites you to join the Stop Diabetes campaign.
The American Heart Association and the American College of Cardiology have released new guidelines that define high blood pressure as 130 mm Hg and higher systolic, or 80 and higher diastolic blood pressure, instead of 140/90. The pre-hypertensive category has been eliminated. Earlier intervention can help to prevent complications from high blood pressure, such as heart disease and stroke. Healthful lifestyle behaviors can help to maintain healthy blood pressure levels.
One out of every three adults has high blood pressure. High blood pressure is a major risk factor for heart attack and stroke. To help keep your blood pressure at a healthy level, be sure to be physically active most days of the week; limit sodium intake to under 1,500 mg per day; manage your stress; limit alcohol; and be sure to take your medications as prescribed.
Eating well to maintain a healthy weight is one of the most important things you can do to lower your risk for type 2 diabetes. Some healthy tips, brought to you by the Chief Wellness Officer Bernadette Melnyk, include using a grocery list when shopping for food to help you choose fresh vegetables, fruits, and whole grains, buying lean meats and lower fat dairy products, and setting aside some time to plan your weekly meals.
Preventive care is one of the most important steps you can take toward achieving a healthy lifestyle and optimal wellness. It helps prevent illness, injury or medical conditions before they happen. Studies have supported that regular preventive care extends life expectancy. Talk with your primary care provider about your health questions and concerns. Preventive care is especially important during the month of July. Always remember to wear protective clothing and an SPF 30+ sunscreen to prevent skin cancer.
Learn the signs for a stroke
In the U.S., someone dies of a stroke every four minutes. Receiving treatment within 3-41/2 hours can greatly improve chances of recovery. You can save lives by recognizing the warning signs of a stroke using FAST: Face drooping, numbness or uneven smile, Arm weakness or numbness, Speech difficulty, and Time to call 9-1-1. Uncontrolled high blood pressure is a leading contributor to stroke, so schedule your biometric screening today.
Be heart healthy!
Approximately 600,000 people die of heart disease in the United States every year. Many of these deaths are preventable with healthy lifestyle behaviors (engaging in healthy eating and active living), medications, and awareness of your personal needs and risks. Knowing your numbers is the first step to a heart healthy life. On Valentine’s Day, Friday, February 14, get your Million Hearts health screening. Your Plan for Health will be offering free biometric screenings for faculty and staff at several locations on campus to help you become aware of your numbers and your health.
Hand-washing is easy and one of the most effective ways to prevent the spread of many illnesses. Clean hands can stop germs from spreading from one person to another. Hands should be washed before, during and after preparing food; before eating; after using the restroom; when coughing or blowing your nose; and after taking out the trash. As a rule of thumb, rub your hands together for at least 20 seconds while using soap. If soap and water are not accessible, use an alcohol-based hand sanitizer that contains at least 60% alcohol.
To lower your risk of cancer, eat a healthy diet, engage in regular physical activity and maintain a healthy body weight. According to the American Institute for Cancer Research (AICR), one-third of the most common cancers in the US can be prevented by following AICR’s recommendations. Try to eat a greater variety of vegetables, fruits, and whole grains while avoiding processed meats. Be as active as possible, aiming for a minimum of 150 minutes of moderate exercise per week. Prevent additional weight gain and keep your body fat level in its healthy range.
Be one in a million!
Heart disease and stroke are two leading causes of death in the US. Every day, 2,200 people die from cardiovascular disease. The Million Hearts initiative is a national initiative to prevent one million heart attacks and strokes by the year 2017. You can commit to the Million Hearts pledge by:
- being physically active
- knowing your ABCS (Appropriate Aspirin Therapy, Blood Pressure Control, Cholesterol Management, Smoking Cessation and Stress Management)
- Eating a heart-healthy diet
- Following your doctor or nurse practitioner’s instructions for prevention and treatment
Hand washing is the single most important way to prevent the spread of infection, especially with cold and flu season upon us. It is important to wash your hands frequently, such as before eating and before and after caring for someone who is sick. Even though there is evidence to support the benefits of hand washing, it is not a routine habit for many people. If soap and water are not available, use a hand sanitizer that contains at least 60% alcohol. Teach and encourage those around you to wash their hands frequently as well.
The number of Americans diagnosed with diabetes over the past three decades has tripled and the Centers for Disease Control predict that 1 out of 3 people will have diabetes by 2050. Uncontrolled diabetes can lead to health complications, including heart disease, loss of vision, and kidney damage. Being active can help lower your risk for diabetes. Join a fun exercise class, have a walking meeting, swim at an indoor pool, or take the stairs more often. There are 1,440 minutes in every day—make a decision today to spend at least 20 to 30 of them in some type of physical activity.
High blood cholesterol affects 65 million Americans. The higher your cholesterol, especially the low density lipoproteins (LDLs) in your blood, the greater is your risk for developing heart disease. September is National Cholesterol Education Month, which is a good time to get your cholesterol checked and to take steps to lower it if it is high. Lifestyle behaviors, such as healthy eating, exercise, and managing stress can help lower elevated cholesterol levels, which reduces the chance of having a heart attack or developing cardiovascular disease.