Have you had a heart to heart with your heart lately? It's really easy to ignore your heart. After all, it's inside your body and it tends to just do it's job without much fanfare.
But if you don't treat your heart right or your heart has a defect, it'll let you know loud and clear. If you ignore warning signs, it will let you know when it's too late.
Several studies have been released lately about how women ignore the signs of heart disease and heart attack because they tend to make excuses: "I'm too young," "I'm having a panic attack," and "I don't want to go to the ER, find out it's nothing and be embarrassed." True, true, true. How do I know? I've said every one of them recently.
Here are signs and symptoms, as what to do if you think you are having a heart attack and how to communicate with 911, EMTs, ER personnel and doctors.
Episode one got me a stress test. Episode two I ignored (yes, shake your heads). When the third episode happened in my neurologist's office, I was sent straight to the cardiologist who set up a heart catheterization test to look for internal issues. ASAP. It was a fun Maundy Thursday.
Now here's the weird part, there were no blockages, thank goodness, but the doc found my arteries were 40% narrowed, probably genetic (my mom suffered from this). I don't smoke. I don't eat meat all the time. And you know me, no processed food. The doc was thrilled because she normally sees people with blockages requiring stents. ME? I freaked even as I'm grateful this issue was found. My blood pressure is great. I'm only fifteen pounds overweight and have already lost five of that (thanks RWA Conference in NYC for giving me a goal already). That's not bad right? WRONG.
I need to lower my cholesterol and treat my heart even better. I thought I was doing a good job but, in my case, not good enough. The nurses told me you can do everything right but you can't beat genetics. My mother's father died of a massive heart attack. My mother I told you about. There's diabetes on the other side which raises heart risks. I needed to start something new and get even more healthy.
Here are a few of my tips for jump-starting my heart health, thanks to the American Heart Association and Mayo Clinic:
1) Get the butter out of the house: Butter was my fat of choice. Sob. I use it to grease my pans and bake my gluten-free goodies. It was the one thing I treated myself to because I thought if I did everything else right it would balance out. I'm not saying it won't be back but for now I need to see what a difference it makes.
2) Eat more oatmeal: I don't eat as much oatmeal in the Spring but I will this season. It helps with cholesterol fighting.
3) Those once a week trips to Five Guys Burgers and Fries are history: ManO and I always had the small burger (mine wrapped in lettuce some of the time and I only ate half). We declined fries half the time. For now, we are changing our weekend ritual to Zoe's Kitchen where I can get hummus (legumes are great for heart health) and salad with olives. Olive oil is great too.
4) Exercise more: My foot is in a boot for a broken toe but I'm still using my standing desk, proving to be one of the best things I've added to my study. ManO and I also realized we are getting the steps in when we walk but not the heart rate. If you see folks chasing each other down the street, it's just us getting our heart rates up.
There's more and plenty of recipes to come. But I have a few requests for you now. Read and pay attention to the signs of heart attacks in women. Pay attention when your cholesterol goes up. If you can't afford to go to the doctor, find a health fair and get it checked. Take up a heart healthy diet.
Disclaimer: This post is all about my own experience and general information found on the web. Please consult your doctor ASAP if this post makes you think you may have heart issues or want to find out more information.
Do you know any women who have had heart attacks? How is your family's heart history? What can you do right now to improve your heart health? What is your favorite heart healthy dish?
Wow, looks like you've really got a good plan!
ReplyDeleteI'm lucky, genetically. My family has a cancer risk, but other than that, we have great cholesterol and heart issues. All my elders have lived very long and healthy lives. My dad is climbing mountains and chopping wood in his mid-seventies. I don't take it for granted and I always have my cholesterol checked, etc. But it's nice to know it's not a check mark on the negatives of the genetic lottery.
My husband's family is also a group of very long-lived people. In fact, his grandparents are celebrating their 75th wedding anniversary this year!
Seventy-five! That's great. My paternal grandmother lived to be 94 and Dad is still active at 85. I'm thinking positively.
DeleteJulie, I'm glad you're okay! Thanks for the warning. I think women are usually surprised that our warning signs can be different from the typical symptoms we've heard our whole lives.
ReplyDeleteI hope you can get your levels to where they need to be. There is some high blood pressure and diabetes in my family, so I try to stay on top of my health.
You have me laughing so hard at picturing you two chasing each other down the street! LOL
Thanks, Missy. Someone asked my how I can be so disciplined about this. It's all about visualization.
DeleteGlad I could make you laugh...and us chasing each other isn't too far from the truth. :-)
So glad all is well! You know, we were taught as kids that Christ lives within us... and because of that, to treat our bodies as temples. I took that to heart (pun firmly intended!) long ago and try to make sure body and soul are as strong as I can make them. We've got mixed genetics, but my parents lived to be 78 and 83 despite their horrid history, so we'll see! But yes, taking care of your body, keeping weight down to lessen stress on organs and joints, keeping attitude high on God, no smoking (although I did as a teen, my wild days!) and I don't drink by choice (although I hear that glass of wine is healthy for you!) ... I see our country getting heavier and that saddens me because caring for our body... Christ's home within us... should be wonderfully important! But the other part of this is that no matter what we do, things can happen, and it's just plain good to be grateful for the time we have with loved ones because that can be cut short at any time... but the good news was that we HAD that precious time! Glad to hear things are improving, Julie!
ReplyDeleteRuthy, I was obese as a teen and lost the weight before high school because I couldn't bear to be teased anymore. They say your body can return to its set point of fat cells and I'm not about to let that happen.
DeleteBut gratitude is indeed a daily thing. I can't worry about tomorrow but I can do my best not to fritter away time when it was needless.
Glad you are treating your body well too.
if you hurry over to bodyelectrictv.com they still have 'getting better' dvd at $15 plus $6 shipping (sale was through yesterday but I just checked and they havent' lowered the price yet but they're on the east coast so time's a wasting- it's supposed to be a tough workout but not standing - she even has a cast thingy on her foot from when she had surgery. mine arrived the other day and I plan on doing it tonight (like I said others on exercise forum reviewed it and said it was tough not wimpy but you lie on floor or sit in chair.
ReplyDeleteSusanna
ok had to post to let you know also pm'd you on facebook LOL! I've recently discovered margeret richard from pbs (had 2 of her tapes and a dvd I've managed to lose) she's quirky but has been exercising for years. she's gone more no joint stress the last several dvds and some use an inflatable ball for isometrics instead of weights like her other dvds. youtube also has a lot of seated exercises- jessica smith is one of my faves for walking workouts and I noticed a chair workout on her youtube channel..one woman on videofitness(my checkin site for motivation) often modifies routines and will sit and bounce on a stability ball and work the arms...there are virtual hikes and one has a kayak or canoe going down a river and she says she pretends to row to that one while listening to music. I haven't tried that one yet. lee holden has a qi gong for seniors (and yes it's good and one of my faves LOL!) but I haven't tried the seated routine (which crazily is the reason I bought it after someone on videofitness said some mornings they crawl out of bed and sit on stability ball instead of the shown chair to do the modified routine. his stuff is definitely pricey but free shipping if you order others. I find it helps with stress and helps stress (the 7 minutes of magic dvd has the shortest routine but the am routines will kill you - they're all kinda fast except the health one that is the easier am option) also they actually give the health one (7 minutes) on youtube free for everyone - search lee holden 7 minutes of magic health and there's an 8 minute or so video (he has to advertise a minute or so you know!) beautiful lake tahoe scenery.n ever mind searching found the link! https://www.youtube.com/watch?v=g-jSBBwr8Ko this one DOES have standing and you may put weight forward and back on one leg at a time so may have to wait on it but coworker and I used to try it at work sometimes and it was relaxing. we got out of the habit w hen we got busy and too many people coming through and lab coats got in the way (we have to keep them on in the lab regardless if we're doing anything sigh...
ReplyDeletebodyelectrictv.com is margaret richard's link (hopefully works can never tell till it actually posts)
here's some from jessica and misc on youtube(haven't done them so...)
https://www.youtube.com/watch?v=1xC9khisFPA
https://www.youtube.com/watch?v=0EpWy79QvsY this one is aimed at the obese so may have some weight towards the feet (edge of chair seating)
gosh tons of dvds came out didnt' realize that many were there! youtube has TONS of stuff. for anyone not dealing with a foot issue jessica smith has a good mixture of FREE stuff (she also has for sale stuff on amazon) some is much more challenging but she has tons and I've found plenty I love(sunset barefoot cardio and some she walks indoors with her mom Debbie)
https://www.youtube.com/watch?v=2AuLqYh4irI fitness blender IMO isn't as exciting(no music and voiceover instruction) but the exercises sometimes look pretty good
can't find the rafting video on youtube but saw some others (one of the longer ones may be the right one but the scene looked different)there are TONS of virtual hikes (lake samsonvale, north falls and back, turtle lake) I use my rebounder and put on some good musicand walk, jump, bounce - could probably do the same seated on a stability ball or walking, sidestepping, knees up in place
also people often post a leslie sansone workout - 1 mile or 2 mile or leslie or walk at home are some search words
ekhart yoga and yoga with adrienne and also some yoga zone workouts are there as well (some are tougher than others - they really vary)
ok that should get everyone started LOL! I can hunt more info if anyone needs it I've bought exercise dvds off and on for years (shoul dhave been doing them!)
I love the virtual hike that is so cool!
Deleteright after Christmas I got serious about my health - not perfect by any means but I got serious briefly the end of last summer when my liver counts were nuts and company physical dr said the ekg s howed I'd had a heart attack..well luckily had appt with my doctor and she re-did it and it was fine(was also fine last may when I mentioned my chest feeling tight) she thinks stress but my mom's 2 brothers both have heart issues and on ehad a heart attack when he was around my age (late 40s) so it's past time for me.
ReplyDeleteI honestly wouldnt' think your routine was anything but healthy Julie- sheesh -you were already the strictest one here and that's counting ruthy with her low carb broccoli slaw and mindy with her cottage cheese/salsa gunk I mean stuff LOL! hee hee Mindy... so now i'm re-thinking the splurges I do myself and think it's all ok since I'm still losing weight... I still have a long ways to go with the weight and I've had some moments but the first place 4 health group that's been meeting at my church has been a huge help along with the entire program based around Christ - this particular study we just finished was just awesome and now I finally see my body as being from God and how i should do the best I can taking care of it - denying the physical pleasures if necessary and trusting God to help me since it's in His will - and mainly realizing emotional eating doesnt help - I know this in my head but weight watchers never addressed the HOW - it's like we eat sometimes to feel an empty place that was designed to be filled by God and nothing else is gonna satisfy. at least I realized that fit me pretty well. not everyone eats for the same reason.
anyways was s uppposed to be exercising this morning before quilt group oops! will have to do something ab it shorter I guess and do more tonight after church and tomorrow. I'm aiming for something every single day unless I'm super duper sick and it doesnt' have to be long - I' ve even countedx the 7 min lee holden qi gong as exercise for the day though I do aim for at least 15-30 minutes and try my best to do something before and after work just to help get in the habit and de-stress
susanna
oops anothe rpost is mine - was way too long so I divided it up! now I'm quiet ok? gonna go exercise :-)
You really are an inspiration Susanna. Go, you!!!!!
Deleteoops I lied! theyummylife.com has refrigerator oatmeal, steelcut oats, etc - I'vde done the refirgerator oatmeala nd it's great for warmer months. I used fat free milk but can sub almond milk or whatever I think. I also used already sweetened fat free greek yogurt but kept the basic recipe - milk, greek yogurt, rolled oats, chia seeds, frozen fruit chopped up
ReplyDeleteok really gonna exercise now!
susanna
Yummmmm!
DeleteGood for you for taking control of your health. You've always done that, of course, but this crisis has helped you focus more.
ReplyDeletePraying for your continued healing and good health!
I know I was focused but apparently not 20/20. Thanks for your prayers.
DeleteWow, Julie -- I think you were inspired to post this. I've been grappling with a difficult decision and this has been the nudge that's pointing me in the right direction. Finally. I can be so stubborn.
ReplyDeleteI've been pretty immobile for five years now, have a gained a ton of weight over that time as well, which leaves me worried about heart health and diabetes even though my diet is pretty good. I've been using a walker for nearly two years, but I can't walk fast enough to raise my heart rate enough for it to matter. I can't stand longer than a few minutes without excruciating pain either. A real contrast to the active life I used to lead.
Anyway, last visit at the hospital rehab centre it was suggested that I start using a wheelchair at least when I'm out of the house. I balked...have been in emotional denial about it since. There'd be so many ramifications (like moving away from my little house and into an apartment) BUT I'm finally realizing that while it might seem like a step back...a failure in my mind...it actually might give me more mobility. And I'd get a good aerobic workout wheeling myself around which would definitely be heart healthy. And it looks like that's about the only way I'll be able to get my heart pumping enough to really make a difference.
So, thanks for the nudge. I needed to hear all this right about now.
Praying for you, Kav. That's a big transition. Chronic pain is one of the biggest obstacles for a lot of folks. You aren't alone. And we will be praying here at Yankee Belle as you make the best decisions for you with the advice of those who care for and treat you.
DeleteThanks, Julie, for sharing such time-worthy tips. Mike and I have been working on our health (seriously working on it) for a little over a month now since we had physicals. He's lost 20 lbs. and I've lost more than 10. I have a LOT more to go but I appreciate the progress. He's working on his cholesterol and glucose levels and I'm working on my blood pressure. We're taking care of colonoscopies in the near future. Jillian asked me if we wanted to walk a 5K with her and the baby in a stroller. Who knows?
ReplyDeleteYou might see us chasing you and ManO down the street.
Those grandbabies are sure a motivator. We'll leave the marathons to DIL but maybe we should set up a street race halfway between Texas and NC!
DeleteSo happy that you're "heart healthy." And I am mourning the butter right along with you. I actually love oatmeal and blueberries for breakfast. It's really great for the cholesterol numbers. And Five Guys.....so sad to hear it. We go once every couple of months and it is quite a treat. I love your post. I'm trying to get more healthy myself so I enjoyed reading this tremendously.
ReplyDelete