sábado, 29 de febrero de 2020

Experts dish out 9 tips for heart health | Health.mil

Experts dish out 9 tips for heart health | Health.mil

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Experts dish out 9 tips for heart health

Naturally occurring phytochemicals in plants provide color, aroma, and flavor to fruits and vegetables. Different colors provide different nutrients, so eating a range of colors is essential for heart health. (U.S. Air Force illustration by Airman 1st Class Jennifer Gonzales)

Naturally occurring phytochemicals in plants provide color, aroma, and flavor to fruits and vegetables. Different colors provide different nutrients, so eating a range of colors is essential for heart health. (U.S. Air Force illustration by Airman 1st Class Jennifer Gonzales)

Earlier this month, the Military Health System showed how Total Force Fitness keeps the hearts of the armed forces healthy and ready to defend the nation. The MHS sat down with Karen Hawkins, a dietician with Military Community and Family Policy, and Patricia Deuster, Ph.D., director of the Consortium for Health and Military Performance at the Uniformed Services University of the Health Sciences, to offer the dish on heart health and provide a few helpful hints to improve yours:
Introduce some color to your diet.
Phytochemicals ­ naturally occurring chemicals in plants ­ provide fruits and vegetables with color, smell, and flavor. Different colors provide different nutrients, so eat a range of colors for maximum benefit.
Deuster Dish: “Aim to fill half your plate with colorful vegetables and enjoy fruit for dessert and as part of your snack. Pick one new fruit or vegetable each week to try – this is a great way to introduce your family to new fresh and healthy foods.”
Cook more at home.
Families who cook at home have control over the ingredients, portions, and cooking process. Also, meals at home can be cheaper than dining out. Home cooking is associated with higher-quality diets, better weight management, and improved health.
Deuster Dish: “This is a great way to spend time with family and friends. Many military installations offer cooking classes and programs, so learn new recipes and try them at home with the family.”
Talk to a registered dietitian or nutritionist about an eating plan.
It’s a challenge for health care providers to tell warfighters and their families what the best diet is for heart health because individual preferences and differences in metabolism will determine what diet will last long term.
Hawkins Hint: “Following a plant-based diet, Mediterranean diet, or dietary approaches to stop high blood pressure or ‘DASH’ diet can help with preventing heart disease and reduce risk of heart complications. Talk to a registered dietitian or nutritionist to find out which plan works best for you.”
Eat foods rich in Omega-3.
Omega-3 fats help reduce blood pressure, abnormal heart rhythms, and the risk of stroke and heart failure. The human body does not produce omega-3 fats on its own, so eating foods with that type of fat can help improve heart health.
Deuster Dish: “Although foods like fish, flax, and chia seeds are the best source of omega-3s, some people take dietary supplements which, if chosen correctly, could be helpful.”
Check the ingredients in dietary supplements.
Some dietary supplements contain stimulants that can have adverse effects on the heart, like rapid heart rate and abnormal rhythms that can contribute to heart attack and stroke.
Deuster Dish: “Check your dietary supplements for stimulants or other ingredients that might ‘over activate’ your heart.”
Get a pet, and take it on walks.
According to the Centers for Disease Control and Prevention, regular walking or playing with pets can decrease blood pressure, cholesterol levels, and triglyceride levels, all which affect the heart. Pets can also help manage loneliness and depression. They provide companionship and opportunities to socialize with others during play activities like dog walks.
Learn more about the benefits of dog walking on the heart and other domains of Total Force Fitness at Health.mil.
Do a “chill drill.”
Mental stress can be seen physically through symptoms like increased blood pressure, and perhaps indirectly through unhealthy behaviors like smoking, excess drinking, and poor food choices.
Hawkins Hint: “Take up meditation or deep breathing to help deal with stress. Military OneSource also offers ‘chill drills’ to help develop meditation habits and breathing exercises.”
Become financially fit.
Financial stress can mess up more than the checkbook. It can damage heart health by adding stress on the heart. Financial fitness also touches more than one domain of Total Force Fitness, affecting both the body and mind.
Hawkins Hint: “Financial counseling, or just evaluating how you stand with financial fitness, can help to reduce the stress associated with financial woes and lead to less strain on the heart. You can find more resources on how to evaluate your financial fitness on Military OneSource.”
Quit smoking.
Seriously. Tobacco use is linked not only to heart disease, but lung disease and numerous other health risks. With the rise in popularity of e-cigarettes, vapes, and smokeless tobacco, it’s important to remain educated about the negative effects of tobacco use. 
Visit Health.mil to learn more about how the Total Force Fitness framework is helping to raise awareness about tobacco facts, and to discover some best practices for quitting.

Listen to your heart in February with Total Force Fitness

Navy Lt. Karl Yves Marie Grand Pierre, a physician assistant at Naval Branch Health Clinic Kings Bay, Georgia, checks Seaman Ashley Jackett’s heart. DoD recommends that all service members and beneficiaries do just that: listen to your heart and build healthy heart habits. (U.S. Navy photo by Jacob Sippel, Naval Hospital Jacksonville)
Heart health is key to a medically ready military force; the Military Health System looks at this subject through the Total Force Fitness framework
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MHS raises awareness of heart health on National Wear Red Day

National Wear Red Day helps raise awareness of heart disease, heart attacks, and strokes. Join us for National Wear Red Day, Friday, Feb. 7. Wear red, snap a photo with your family and friends, and share it on social media using the hashtag #WearRedDay. (MHS photo)
Dress for success (a healthy heart) Friday Feb. 7
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Is exercise that’s too intensive resulting in your angina?

Navy Hospitalman Kiana Bartonsmith checks a patient’s heart rate at Naval Branch Health Clinic Kings Bay in Georgia, one of Naval Hospital Jacksonville’s six health care facilities. (U.S. Navy photo by Jacob Sippel)
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Sudden cardiac death in young athletes

High school basketball requires skill and rigorous training. In rare but highly publicized cases, it can also bring cardiac issues to the surface. (U.S. Army photo by Chuck Gannon)
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Too much pressure: Hypertension a leading cause of heart disease

Navy Lt. Xin Wu, a nurse from Expeditionary Medical Facility Bethesda in Maryland, checks a patient's blood pressure at a health care clinic set up by the Air Guard and Navy Reserve at a high school in Beattyville, Kentucky. The clinic was part of a mission to train military medical personnel while offering free health care to Eastern Kentucky residents. (U.S. Air Force photo by Lt. Col. Dale Greer)
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Focus on heart-healthy diet is perfect fit for February

Changing your eating habits doesn't have to be drastic to be effective. When registered dietitians and other health professional talk about a "heart-healthy" diet, it generally means to increase the amount of fiber in one's diet, reduce saturated fats and reduce salt. (DoD photo)
With the typical American diet and lifestyle, many people put themselves at risk for developing various heart diseases
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Taking care of your heart with TRICARE benefits

February is nationally recognized as American Heart Month, a time for the Department of Defense community to show its love for healthy living.
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Deep vein thrombosis: What you need to know

Jamia Bailey (center) with her parents, James and Pia, after she underwent a procedure in December at Tripler Army Medical Center, Hawaii, to help prevent deep vein thrombosis from recurring. DVT is a blood clot that forms in a vein deep inside the body. (Courtesy photo)
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Small changes, big results: Healthy lifestyle choices can make a difference for heart health

Dr. Jonathan Woodson, director of the Institute for Health System Innovation & Policy at Boston University, provides insight on the importance of heart health. From 2010 to 2016, Woodson served as the assistant secretary of Defense for Health Affairs. He is also a brigadier general in the United States Army Reserve. (Photo courtesy of Boston University)
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Parents and doctors watch over a tiny heart

Hudson Moore, son of Army Sgt. Shane Moore and his wife Dionna, is a survivor of four heart surgeries, cardiac arrest, cancer, and many other medical complications. Today he is attending pre-K with a routine daily life after spending most of his baby years in and out of the hospital. (Courtesy Photo)
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Absolute and Relative Morbidity Burdens Attributable to Various Illnesses and Injuries, Active Component, U.S. Armed Forces, 2016

Did you know  … ? In 2016, essential hypertension accounted for 52,586 encounters for health care among 29,612 active component service members in the U.S. Armed Forces. Of all cardiovascular diseases, essential hypertension is by far the most common specific condition diagnosed among active duty service members. Untreated hypertension increases the risks of subsequent ischemic heart disease (heart attack), cerebrovascular disease (stroke), and kidney failure. CHART: Healthcare burdens attributable to cardiovascular diseases, active component, U.S. Armed Forces, 2016 Major condition: • For all other cardiovascular the number of medical encounters was 70,781, Rank 29, number of individuals affected was 35,794 with a rank of 30. The number of bed days was 4,285 with a rank of 21. • For essential hypertension the number of medical encounters was 52,586, rank 35, number of individuals affected was 29,612 with a rank of 35. The number of bed days was 151 with a rank of 86. • For cerebrovascular disease the number of medical encounters was 7,772, rank 79, number of individuals affected was 1,708, with a rank of 96. The number of bed days was 2,107 with a rank of 32. • For ischemic heart disease the number of medical encounters was 6,629, rank 83, number of individuals affected 2,399 with a rank of 87. The number of bed days was 1,140 with a rank of 42. • For inflammatory the number of medical encounters was 2,221, rank 106, number of individuals affected 1,302 with a rank of 97. The number of bed days was 297 with a rank of 72. • For rheumatic heart disease the number of medical encounters was 319, rank 125, number of individuals affected 261, with a rank of 121. The number of bed days was 2 with a rank of 133. Learn more about healthcare burdens attributable to various diseases and injuries by visiting Health.mil/MSMRArchives. #LoveYourHeart Infogaphic graphic features transparent graphic of a man’s heart illuminated within his chest.
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Heart Disease and Its Effects on Service Members

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