On 29 September 2014, Anguilla, like many other countries, took time out to draw attention to cardiovascular disease in the world. This World Heart Day, the focus was on creating heart-healthy environments. By ensuring that people are able to make heart-healthy choices wherever they live, work and play, World Heart Day 2014 encourages us all to reduce our cardiovascular risk, and promote a heart-healthy planet for those around us.
Why have a ‘Heart Day’?
Heart Day is part of an international campaign to spread awareness about heart disease and stroke prevention. This is the perfect day to quit smoking, get exercising and start eating healthy – all in the name of keeping the heart in good working order, and improving the health and wellbeing of people.
The World Heart Federation has found that heart disease and strokes are the world’s leading cause of death, killing 17.1 million people every year – that’s more than victims of cancer, HIV and AIDS and malaria.
There is a myth that breast cancer is the leading cause of death in women. This is not so. Heart disease is the number one killer in women in many countries.
Overeating, lack of exercise, unhealthy diets and high blood pressure, cholesterol and glucose levels are all factors which can trigger heart disease and threaten our own lives, and those of loved ones. Heart Day was set up to drive home the message that heart problems can be prevented.
The aim is to improve health by encouraging people to make lifestyle changes and by promoting education about ways to be good to your heart. This lesson is becoming increasingly relevant as reports of obesity, poor diet and physical inactivity in children and young people become more common.
Heart attacks
Heart attacks are one of the most common heart conditions that cause patients to go to the doctor and are leading cause of death. Heart attacks in women often are difficult to diagnose, and in many cases there are lengthy delays in making the diagnosis as the women themselves do not even suspect a heart attack as some do not have the classic crushing chest pain that is so common in men.
Knowing the symptoms of a heart attack
Women do not always get the same classic heart attack symptoms as men, such as a crushing chest pain that radiates down one arm. Those heart attack symptoms can certainly happen to women, but many experience vague or even “silent” symptoms that they may miss. The following heart attack symptoms are common in women:
Chest pain or discomfort. Chest pain is the most common heart attack symptom, but some women may experience it differently than men. It may feel like a squeezing or fullness, and the pain can be anywhere in the chest, not just on the left side. It’s usually “truly uncomfortable” during a heart attack.
Pain in your arm(s), back, neck or jaw. This type of pain is more common in women than in men. It may confuse women who expect their pain to be focused on their chest and left arm, not their back or jaw. The pain can be gradual or sudden, and it may wax and wane before becoming intense. If you’re asleep, it may wake you up. You should report any “not typical or unexplained” symptoms in any part of your body above your waist to your doctor or other healthcare provider.
Stomach pain. Sometimes people mistake stomach pain that signals a heart attack with heartburn, the flu or a stomach ulcer. Other times, women experience severe abdominal pressure that feels like an elephant sitting on their stomach.
Shortness of breath, nausea or lightheadedness. If you are having trouble breathing, for no apparent reason, you could be having a heart attack, especially if you are also having one or more other symptoms.
Sweating. Breaking out in a nervous, cold sweat is common among women who are having a heart attack. It will feel more like stress-related sweating than perspiration from exercising or spending time outside in the heat. See your doctor if you do not typically sweat like that and there is no other reason for it, such as heat or hot flashes.
Fatigue. Some women who have heart attacks feel extremely tired, even if they have been sitting still for a while or have not moved much. Doing simple activities such as going to the bathroom prove difficult.
Not everyone gets all of those symptoms. If you have chest discomfort, especially if you also have one or more of the other signs, call 911 immediately.
Heart disease prevention
Many residents of Angulla have two or more risk factors for developing heart disease, such as high blood pressure, high cholesterol and diabetes. Though some of us are born with a disease that does not mean it is inevitable. You can prevent the onset of heart disease in many ways — and keep it from worsening if you have been diagnosed with a specific heart issue. Here are some time-tested heart-disease prevention strategies to initiate:
Watch your weight
Obesity is reaching epidemic levels in Anguilla even in young adults and children. Obesity puts you at risk for other health problems related to heart disease, like stroke and diabetes. When you lose the weight, your high blood pressure becomes under control, high glucose levels come down, and ‘good’ cholesterol levels go up. If you are struggling with your weight, talk to your doctor about what a healthy weight for your body should be, and how to start a nutritious diet and exercise programme.
Eat healthy
A diet rich in fruits, vegetables and whole grains can help protect your heart. Beans, other low-fat sources of protein and certain types of fish also can reduce your risk of heart disease.
Limiting certain fats you eat also is important. Of the types of fat — saturated, polyunsaturated, monounsaturated and trans fat — saturated fat and trans fat are the ones to try to limit or avoid. Try to keep saturated fat to no more than 10 percent of your daily calories. Try to keep Trans fat out of your diet altogether.
Exercise regularly
Many doctors recommend getting 20-30 minutes of exercise most days of the week. Staying fit can improve your heart health in countless ways, such as helping to lower blood pressure, manage your weight, lower cholesterol, control your blood sugar, and even reduce stress. The key is to do an exercise that you enjoy. Make it a fun activity. If there are days when fitting in even half an hour seems impossible, break it into shorter intervals — a 10-minute walk in the morning, another at lunchtime, and then 10 minutes at night.
Watch what you are eating and read the labels
Adopting a heart-healthy diet means watching your sodium, sugar and fat intake, since these are tied to heart disease risk factors like high blood pressure and high cholesterol. In general, packaged foods are not as healthy as fresh foods, so it is important to read food labels to really understand what you are eating.
Get adequate amounts of sleep
Poor sleep is tied to a number of risk factors for heart disease including high blood pressure, stroke, diabetes, and heart failure. In this hectic world many of us are not getting enough sleep. Most healthy adults should get between 7 to 9 hours of sleep each night even during an election campaign. Make sleep a priority in your life.
Red wine
Much has been made of the heart-health benefits of drinking red wine, but the evidence is still mixed. Some studies have shown that resveratrol, a substance found in red wine, may help decrease inflammation that adversely affects heart health. Red wine also contains antioxidants and may also raise levels of HDL (known as the “good cholesterol”) in the blood. However, other evidence suggests that, in moderation, alcohol of any kind — such as beer, red or white wine or hard spirits — may help raise good cholesterol. And if you currently do not drink alcohol, the possible boost to heart health is not a reason to start — there are plenty of other ways to help your heart, such as regular exercise and a healthy diet. If you do drink, know that the heart benefits only apply if you drink in moderation, which is defined as one serving per day for women and two per day for men. A serving of alcohol equates to 12 ounces of beer, 5 ounces of wine or 1.5 ounces of hard spirits.
Do not smoke or use tobacco
Smoking or using tobacco of any kind is one of the most significant risk factors for developing heart disease. Chemicals in tobacco can damage your heart and blood vessels, leading to narrowing of the arteries (atherosclerosis). Atherosclerosis can ultimately lead to a heart attack.
Take supplements
In addition to getting nutrients through a well-rounded diet, certain supplements may help boost heart health, although evidence as to their effectiveness is mixed at best. A few doctors would recommend magnesium, fish oil and coenzyme Q10 (CoQ10). These are probably the three top nutrients, but not all physicians agree which is why it’s important to talk to your doctor for recommendations on supplements for your particular needs. Also, make sure your doctor knows of any supplements you are taking — some can interfere with medications.
Get regular health screenings
High blood pressure and high cholesterol can damage your heart and blood vessels. Without testing for them, you probably would not know whether you have these conditions. Regular screening can tell you what your numbers are and whether you need to take action. Talk to your doctor today.
Stay positive
People who see the world optimistically — who see the cup as half-full — may be less likely to develop heart disease, as opposed to people who are more pessimistic, who worry all the time.This causes hormonal responses that may be more likely to lead to heart disease. A recent Harvard study found that optimistic people may have approximately 50 percent less risk of experiencing a cardiac event, such as a heart attack. However, whether or not a positive outlook directly protects the heart isn’t yet entirely clear — it may simply be that optimistic people are more likely to lead overall healthier lives. But experts agree that trying to be positive cannot hurt. So, if you find yourself feeling angry or stressed out, do something relaxing, like taking a long walk on the beach or joining a club or class meeting at church.
Conclusion
Cardiovascular disease is a leading cause of death in many countries including Anguilla. Heart attacks affect many individuals in Anguilla. World Heart Day, and the following weeks, is a good time to focus on ways to prevent heart disease and other cardiovascular diseases. You can prevent heart disease by following a heart-healthy lifestyle today.
Ask Your Doctor is a health education column and is not a substitute for medical advice from your physician. The reader should consult his or her physician for specific information concerning specific medical conditions. While all reasonable efforts have been made to ensure that all information presented is accurate, as research and development in the medical field are ongoing, it is possible that new findings may supersede some data presented.
Dr Brett Hodge is an Obstetrician/Gynaecologist and Family Doctor who has over thirty years in clinical practice. Dr Hodge has a medical practice in The Johnson Building in The Valley (Tel: 264 4975828).
