Category: Heart Disease

If you’re experiencing chest pain despite medical therapy, these natural approaches to treating angina may be for you.

The most common symptom of coronary heart disease, and at times other heart diseases is angina, which occurs when the heart muscle doesn’t get enough blood and oxygen. Angina oftentimes feels like pain or discomfort (typically squeezing) in the chest, possibly accompanied by pain in the arms, neck, jaw, shoulder or back.

Other symptoms that angina may present as include:

• Nausea
• Fatigue
• Shortness of breath
• Anxiety
• Sweating
• Dizziness

Treatments for angina include the use of medication (as prescribed by your doctor) and medical procedures (such as bypass surgery, stents and angioplasty). However, due to the risks involved with invasive procedure, many patients often consider natural (diet, lifestyle, EECP, etc) ways to manage angina first. 

Life’s Simple 7

Diet and lifestyle are generally considered 1^st line therapy for most cardiovascular diseases. The American Heart Association recommends attainment of ideal cardiovascular health based on modifying seven key lifestyle factors (Life’s Simple 7): smoking status, physical activity, weight, diet, blood glucose, cholesterol, and blood pressure.

Discover some quick tips for diet and physical activity.

EECP: Enhanced External Counterpulsation

In addition to diet and lifestyle modifications, many patients are often referred by their doctor to a novel non-invasive therapy called Enhanced External Counterpulsation (EECP). EECP (also known as Flow Therapy) better circulates the flow of blood in your own body to naturally grow blood vessels in your heart and ultimately decrease chest pain. Think of it as exercising your heart by lying on a bed (and watching TV) while blood pressure like cuffs give your heart a workout and improve flow. Overall, 85% of the patients reduce their chest pain severity (CCS angina class) by at least one. All of this, without any surgery or invasive procedures.

Enhanced External Counterpulsation (EECP) is a non-invasive, FDA-approved outpatient therapy to reduce the intensity and frequency of angina-related chest pain.

EECP treatment is administered through three sets of cuffs that are applied around the calves, thighs, and buttocks. The cuffs inflate and deflate synchronized with the heartbeat using an electrocardiograph (ECG). EECP increases blood flow to the heart while stimulating the formation of new collaterals pathways (small branches of blood vessels around the heart) to allow a natural bypass around narrowed or blocked arteries. EECP treatments are administered daily for one hour (Monday through Friday) for 7 continuous weeks resulting in years of benefit.

How does EECP work? 

STEP 1
When your heart is relaxed (diastole phase), the cuffs inflate sequentially to increase oxygenated blood supply to the heart muscle.

STEP 2
When your heart beats (systole phase), the cuffs deflate, facilitating cardiac unloading.

EECP increases blood flow to the heart, while simultaneously stimulating the opening and formation of collaterals (small branches of blood vessels around the heart) to create a natural bypass around narrowed or blocked arteries. EECP treatments are administered as daily visits for one hour (Monday through Friday) for 7 continuous weeks.

How does EECP support the formation of collateral vessels?

More Oxygen Intake
Your heart needs oxygen to function properly, and when issues such as blocked arteries limit the flow of oxygenated blood back to the heart, it can lead to symptoms such as chest pain, shortness of breath, or fatigue. Notice the darkened areas in the following graphic? Those indicate blocked arteries.

New Vessel Formations
One of Flow Therapy’s main results is called collateral recruitment, which means the widening and creation of small blood vessels in the heart muscle. These new vessels improve the flow of healthy, oxygenated blood to all areas of the heart. See the squiggly lines forming? That’s indicative of new collateral vessels forming.

New Natural Bypasses Form
These small collateral blood vessels create “natural bypasses” around narrowed or blocked arteries to restore blood flow, relieve symptoms associated with heart disease, and return more oxygenated blood to the heart.

Who is eligible for EECP treatment?

You are eligible for EECP treatment if you:

• Have chronic stable angina
• Are not receiving adequate relief from angina from your current medications
• Do not qualify or prefer not to undergo invasive procedures (bypass surgery, angioplasty, or stenting)

What are the benefits of EECP treatment?

• Reduce or Eliminate Angina
• Increase Energy and Stamina
• Improve Circulation
• Improve Rest and Sleep
• Return to Healthy Daily Activities
• Reduce or Eliminate Medications

Ranolazine and EECP are both used for patients with chronic stable angina. Learn the difference between both.

Chronic Stable Angina affects more than 10 million people in the US. Despite being on appropriate medications, patients may continue to experience chest pain. Individuals who continue to experience angina despite optimized medical therapy may be prescribed ranolazine or referred to Enhanced External Counterpulsation (EECP). This article provides a quick synopsis of their side effects and benefits side-by-side.

What is Ranolazine?

Ranolazine/Ranexa is a prescription medication (antianginal) typically added to existing medications used for patients who continue to experience chest pain. Ranolazine/Ranexa should be taken as prescribed to experience any possible benefits.

What are some of the side effects with Ranolazine? 

Common side effects with Ranolazine/Ranexa include: 

• Dizziness
• Nausea
• Headache
• Constipation
• Lack of energy

Call your doctor at once if you have: 

• Light-headed feeling, like you might pass out
• Fast or pounding heartbeats, fluttering in your chest
• Kidney problems: little or no urination, painful urination, swelling in your feet or ankles, feeling tired or short of breath

What is EECP?

Enhanced External Counterpulsation (EECP) is a non-invasive, FDA approved, outpatient therapy to reduce the intensity and frequency of angina related chest pain. Treatment is administered through three pairs of external cuffs that are applied around the calves, thighs and buttocks. The cuff inflation and deflation are synchronized with the heartbeat using an electrocardiograph (ECG) machine.

EECP increases blood flow to the heart, while simultaneously stimulating the opening and formation of collaterals (small branches of blood vessels around the heart) to create a natural bypass around narrowed or blocked arteries.

Common side effects with EECP:

• Skin bruising/abrasion
• Back and leg pain*

_{*this may be resolved after a few EECP therapy sessions}

How do the benefits of Ranolazine and EECP compare?

Although there are no clinical trials studying EECP and Ranexa in a head-to-head trial, new evidence comparing the two options for patients with angina suggests:

• 85% of patients who undergo EECP experience an improvement with angina, compared to 15% with Ranexa
• EECP patients see an increase in their walking distance twice the increase seen with Ranexa
• Angina frequency is reduced by ~5 episodes a week compared to 2.3 episodes/week with Ranexa
• Quality of life improvements are comparable between EECP and Ranexa

Should I get Ranolazine or EECP? 

While both are viable options, it is important to consult with your doctor about what may be best for you based on other medical conditions, medications and allergies. Considering the safety and benefits of both options, some doctors will start patients on EECP, and then decide if Ranexa is even warranted.

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DISCLAIMER: The information on this blog is for general information only. It should not be considered medical advice. Please consult with your doctor regarding any medical decisions about your health.

This post is an excerpt from an article originally published in 2013 by Clinical Cardiology. Click the link at the bottom to read the full article.

Angina patients with AS who undergo EECP had clinically important symptomatic and hemodynamic improvements comparable to their non-AS counterparts

Background: Comorbid aortic stenosis (AS) has been considered a precaution when applying enhanced external counterpulsation (EECP) to individuals with angina due to concerns about treatment-related hemodynamic changes.

Hypothesis: The aim of this study was to determine whether EECP safely reduces symptoms of myocardial ischemia and improves hemodynamics in individuals with AS.

Methods: Forty-three patients with AS (average age, 73 years; 86% male) and 43 comparison patients without AS were chosen from a database of 1327 EECP patients. Canadian Cardiovascular Society (CCS) Functional Angina Classification, diastolic augmentation ratio, and blood pressure were measured at baseline and on completion of the course of EECP.

Results: Thirty-five of the 43 patients with AS (81%, 95% CI: 66.6% to 91.6%) and 38 of the 43 without AS (88%, 95% CI: 74.9% to 96.1%) improved in angina class (P < 0.0001). There was no statistical difference between the percentages in patients with and without AS (P = 0.54). CCS angina class outcome was not associated with AS severity (P = 0.55). The percentage of patients with diastolic augmentation ratio ≥1.0 was 16.3% in both groups at baseline and improved to 39.5% in AS patients and 37.2% in non-AS patients after EECP (both P = 0.002). The average decreases in systolic blood pressure in subjects with AS (-15 mm Hg, 95% CI: 11 to 20, P < 0.0001) and without AS (-18 mm Hg, 95% CI: 14 to 22, P < 0.0001) were similar (P = 0.31). No major adverse cardiac events were reported.

Living with angina is not easy. For most people, having episodes of chest discomfort is not only painful but can be a frightening experience. It can cause daily stress and worry for you as well as your loved ones.

However, angina does not have to control your life! On the contrary, there is no reason why you should not still live a full and active life…every day. This guide will discuss the many things you can do to take control of your angina, instead of having your angina control you. 

Angina at a Glance 

Angina is pain or discomfort in the chest that occurs when your heart muscle does not get enough oxygen-rich blood. Some people, instead of chest pain, tend to experience pain in the back or abdomen, shortness of breath, sweating, or extreme fatigue. Because these can also be signs that your heart muscle is not getting enough oxygen, it is important to understand your symptoms so that appropriate help will not be delayed.

Things That Can Trigger Angina 

Certain things are known to increase your chances of having an angina episode. They trigger it by increasing your heart’s need for oxygen. When your heart cannot get enough oxygen through the blood (because the arteries are narrowed or blocked), you end up having symptoms of angina.

It is important to remember that if you are exposed to more than one trigger at the same time (such as eating a large meal and then going for a walk), you may find that you get angina even more easily or frequently.

Common Triggers of Angina:

• Large meals
• Exercise or exertion
• Strong or upsetting emotions
• Cold weather
• Very high blood pressure
• Smoking

Taking Nitroglycerin

1. If you use nitroglycerin, be sure to carry it with you at all times and that it is not expired.
2. When you get angina, immediately stop what you are doing and rest.
3. If your angina does not go away quickly with rest, take your nitroglycerin according to your doctor’s instructions (usually a dose every 5 minutes up to 3 times).
4. If your angina is not better after 15 minutes of rest and taking nitroglycerin, seek immediate help.

Taking Control of Your Risk Factors 

If you have angina, chances are you also have coronary artery disease, in which there is a buildup of fatty deposits in the arteries that supply blood and oxygen to your heart. Therefore, things that add to these fatty deposits and worsen heart disease will also cause you to have more angina. These are called risk factors. 

Like putting weights on a balance, you can tip the scale one way (making the condition worse) or the other way (helping to improve it) simply by making a conscious decision to make healthy choices each day. By doing your part to reduce these known risk factors, you will not only have more control over your angina, but you will also help prevent a serious heart attack or stroke.

Harmful Things That You Can Control 

Risk Factor	What You Can Do
Cigarette smoking	Quit or cut down
Stress	Practice stress management & relaxation techniques
High blood pressure Being overweight Bad cholesterol Sedentary lifestyle	Take your medications as prescribed Cut down on foods high in salt, added sugars, and saturated/trans fats Exercise Maintain a healthy weight

Tracking Your Angina 

One of the main ways you can take control of your angina and stay as active and healthy as possible is by keeping track of it. Keeping a record of your angina patterns will help you know what causes your angina, whether it is changing, as well as help your doctor regulate your medications and decide on future treatments.

Use your Angina Log or create your own by recording the following information about your episodes:

Angina Characteristics to Track 

• The date and the number of times you had angina that day, along with…
• What triggered your angina, if anything
• The level of pain or discomfort on a scale of 1-10 (1= Mild, 10 = Most Severe)
• 4How long it lasted and what you did for it (such as rest or take nitroglycerin)

Heartburn or Something More? 

Sometimes, it can be hard to tell the difference between simple heartburn and something more serious, like a heart attack. It is important to not only understand how they typically differ, but also to understand your own pattern of symptoms, so that you will know when to seek appropriate help.

It is important to realize that heartburn itself can accompany angina or a heart attack, and both angina and heartburn can worsen after you eat. Therefore, when in doubt and something doesn’t feel right, always err on the side of caution and seek medical help.

Typical Heartburn	Typical Angina
Usually worsens with lying down or bending over	Does not worsen with lying down (and usually improves with rest)
Can be relieved by drugs that reduce stomach acid (ie. Rolaids) or by sipping cool water	Can be relieved by nitroglycerin (acid reducers do not improve angina)
Usually causes bloating and is improved by belching	Does not usually cause bloating and is not improved by belching

Having chronic lung disease, whether it’s COPD, emphysema, or asthma, can feel like a constant battle, especially when it is on top of other chronic health conditions.

If this somewhat describes the way you feel, be encouraged. This guide will equip you with the knowledge and tools you need to keep the symptoms of your lung condition under control. By learning how to become active self-managers of your condition, you can start taking control of your chronic lung disease…and start taking back your life.

Becoming Active Self-Managers

Having chronic lung disease changes a person’s life and forces one to adjust to a new way of living. For example, you may have been active all of your life, but now you just can’t do the things you once enjoyed in the way you used to.

So what does it mean to actively self-manage your lung disease? It means learning more about your condition and then making the decision to take control of it by living a healthy lifestyle. This includes diet and exercise, avoiding triggers and infections, taking medications properly, and learning techniques for better breathing and lung clearing. Even if this seems like a difficult change, because you now have been equipped with the Action Planning technique, all of these goals are now within your reach.

Aside from being on the proper medications, avoiding lung triggers and irritants is the single most effective way to control your lung symptoms and therefore is a good place to start. On your right is a list of the most common lung irritants, take a look to see if there are any exposures in your life that you can start making an effort to limit or avoid.

Common Triggers & Irritants

Tobacco smoke: Smoking (and secondhand smoke) dries your airways, constricting them while also causing inflammation. By cutting down or quitting, you will not only breathe better, but research shows that you will likely also benefit more from your EECP treatments.

Cold weather: Cold air constricts your airways and can cause them to spasm. On cold days, use a scarf, handkerchief, or a cold-weather mask to breathe through.

Allergens:

• Pollen & molds: Keep windows closed during high-pollen months.
• Dust mites: Vacuum your mattress and wrap them in an airtight cover to prevent dust mites from hiding within the fibers. Wash all bedding weekly in hot water.
• Indoor allergens: Change heating and air conditioning filters monthly.
• Smog: Avoid going outdoors on Air Quality Advisory days.

Emotional stress: Negative emotions can cause your airways to narrow and make your symptoms worse. Make an effort to incorporate the stress management and relaxation techniques you’ve learned into your daily life.

Diaphragmatic Breathing

Diaphragmatic breathing, or “Abdominal Breathing,” is an easy and effective technique that, when used properly, can benefit you in many ways.

The shortness of breath that you experience when you have chronic lung disease is a result of the large amount of old air that gets trapped inside your lungs. Your diaphragm (the main muscle used in breathing) has become weakened over time and has a hard time pushing the air out with regular breaths. Diaphragmatic breathing is a technique that strengthens your diaphragm and forces your lungs to squeeze out that old, stale air.

Benefits of Diaphragmatic Breathing

• More oxygen gets into your lungs and organs
• It causes you to feel relaxed and refreshed
• It strengthens your diaphragm and helps you breathe more easily over time
• It allows your body to use less effort and energy to breathe

Instructions for Diaphragmatic Breathing

1. Sit up in a chair or lie on your back (If you are lying down you can use a pillow under your knees to support your legs).
2. Place one hand on your upper chest and the other just below your rib cage. This will allow you to feel your diaphragm move as you breathe.
3. Breathe in slowly through your nose so that your stomach moves out against your hand. The hand on your chest should remain as still as possible.
4. Tighten your stomach muscles, letting them fall inward as you exhale through pursed lips. The hand on your upper chest must remain as still as possible.

Staying Hydrated

• One way to help your lungs clear out the thick mucous that may be plugging the airways is to stay properly hydrated.
• Drink 6 glasses of water a day to help thin out and loosen the mucous. (**If your doctor has advised you to watch your fluid intake, do not drink more than advised.)

Controlled Coughing

1. This deep coughing technique can also help clear out the mucous in your airways, making it easier to breathe.
2. Sit on the edge of a chair or bed with your feet flat on the floor.
3. Hold something (such as a pillow) firmly against your abdomen.
4. Take a few slow deep breaths, inhaling through your nose and slowly exhaling through your lips, bending slightly forward and pressing the pillow into your belly.
5. On the 5th breath, make 2-3 strong coughs in a row (without taking a breath in between).
6. Repeat this 3 times.

Tips for Exercising

• Use your inhaler (if you have one) before you start exercising. This will allow you to exercise longer with less shortness of breath.
• Breathe. Spend time warming up and cooling down by doing some deep breathing exercises
• Be aware that arm exercises can cause you to tire out or feel short of breath sooner than leg exercises.
• Cold, dry air makes breathing and exercise more difficult. If this is constantly an issue, consider a water-based activity such as water aerobics.
• Do not rush. Sometimes people with lung problems will try to get somewhere quickly before their “breath runs out.” Instead of doing this, move slowly, being conscious to take breaths as you go.

For many people with chronic conditions, living with pain and physical discomfort has become a way of life.

Indeed, chronic pain is now one of the most common problems plaguing Americans, with 1 in 3 adults affected by it. With chronic pain, living a full and active life may seem out of reach. But it doesn’t have to be this way! On the contrary, it is possible to improve both your level of functioning and quality of life while reducing your chronic pain symptoms. The key, like many things in life, is to have the right skills, support, and direction. This guide will show you how.

The Cycle of Chronic Pain

When someone suffers from chronic pain, what happens is that their overall activity level diminishes and their muscles becomes weak and deconditioned, to the point that maybe even the slightest activity hurts. On top of that, pain often leads to feelings of anxiety, frustration, sadness, or stressfulness, emotions that further exacerbates the sensation of pain.

Endorphins: The Natural Painkiller

The good news in all of this is that you do not need to be helpless in your pain. This is because your brain plays a big role in chronic pain, it acts as the gatekeeper with the ability to transmit as well as block pain. What does this mean for you? It means that your mindset, what you think and how you feel, makes a huge difference in the degree of physical pain that you perceive.

Why is this? Your brain has the remarkable ability to secrete natural painkillers (called endorphins) that work very similarly to the pain medications you might take in the form of a pill. One of the keys to effectively controlling chronic pain symptoms, therefore, is to take advantage of this process by incorporating certain activities into your day that encourage the release of endorphins. How can you do this? With the Chronic Pain Toolbox!

The Chronic Pain Toolbox

#1 Accept…and Move On

This is the first step in effectively self-managing your chronic pain. To be clear, acceptance is not about giving up. It is about acknowledging that something is there and that you have the willingness and determination to take control of it. Once you acknowledge your chronic condition, don’t stay in the same spot; rather, be encouraged to take the next step…

#2 Choose to Take Control

Ask yourself: Are you currently taking control over your chronic pain or are you just coping? To cope means that your days are left to chance, some days are “good” and some are “bad.” In contrast, to take control is to take a proactive stance to carry out positive, planned actions (such as the ones below) that reduce the ‘luck’ element, so that you can be free to live your life…every day.

#3 Prioritize & Plan

Prioritizing and planning your days is an essential tool. Take a moment to consider what things are important in your life and remind yourself that it doesn’t need to be done all at once. Write down the things that you would like to do, and then choose the ones that are more important to you at that moment. Remind yourself to stay flexible. By setting priorities, you will have a starting point to lead you back into a more active life.

#4 Action Plan Your Way to Success

You may have the motivation to turn over a new leaf by doing all the things that you have been wanting to do, but resist the urge to jump in. Instead, use the Action Planning technique that you learned at the beginning of this program to set goals that are within your current power to reach. With larger goals, break them down into several manageable action plans. This strategy not only helps prevent fatigue and setback, but you will be able to look back and feel good about the progress you have made.

#5 Track Your Progress

Keeping a record of your day to day progress is the most effective way to truly see how far you have come. Our tendency is to underestimate our accomplishments, especially when we are taking small, steady steps. This can lead to frustration and discouragement. By recognizing and acknowledging the successes you have achieved, you can continue to build on them.

#6 Release Those Endorphins!

Exercise, stress management, and relaxation techniques are the three big triggers for endorphin release, which means that incorporating them into your days is a huge component of controlling chronic pain. You may have already learned and tried many of these techniques during this program. If so, be encouraged to continue doing them! The more you practice them, the more benefit you will find you can derive from them.

#7 See the Big Picture

As you incorporate the above tools into your days, you will see that pain does not need to be the center of life. By choosing to focus on your abilities, not your disabilities, you will grow stronger in your belief that you can live a full life despite having chronic pain. Remember, take things one day at a time. You’ll get there!

#8 Reach Out to Others

Once you have begun to find ways to manage your chronic pain, reach out and share what you know. Living with chronic pain is an ongoing learning experience. Being a successful self-manager means being open to giving and getting support from others.

Similar to having heart disease, diabetes is a chronic condition that, while serious, should not deprive you of a long and fulfilling life.

With that said, the things that you do on a day-to-day basis can end up making a huge difference in how the condition affects your health and quality of life.

This guide will help you become familiar with the essential diabetes management tools, so that you can go about your days confidently making choices that will bring you closer to achieving your personal health goals.

Diabetes Management at a Glance

First, what does it mean to self-manage your diabetes? Effective self-management of diabetes means that you know how to:

• Check your blood sugar level when needed
• Watch for symptoms of diabetes and know what to do and when
• Follow a healthy eating plan
• Maintain regular physical activity and a healthy weight
• Effectively manage stress and emotions
• Take your medications properly and as prescribed

Over the course of this program, most these topics will be covered, so that soon you will be equipped with the skills you need to manage many of your chronic conditions, including diabetes.

Knowing Your A-B-C’s

When it comes to your diabetes, there are certain things that play a crucial role in determining how your condition changes over time. These are known as the Diabetes A-B-C’s, the 3 numbers that are important for you to know and keep track of:

A – A1c (“Hemoglobin A1c” or “HbA1c”)

• This is a measure of how well your blood sugars have been controlled over the past 3 months.
• For most people with diabetes, the goal is to keep the A1c below 7%

B – Blood Pressure

• Goal is to keep BP below 140/90 mmHg

C – Cholesterol

• LDL (bad cholesterol) → under 100 mg/dl
• HDL (good cholesterol) → Men: above 40 mg/dl; Women: above 50 mg/dl
• Triglycerides → under 150 mg/dl

Note: The numbers provided above are general guidelines; your personal target depends on your overall health and may be lower or higher as determined by your physician.

Eating With Diabetes

There used to be the thought that having diabetes meant that you needed to deprive yourself of many of the foods you enjoy. The good news is that this is no longer true! Research has shown that it is okay to still eat your favorite foods, as long as you are careful of the amount you eat (which means for some people, enjoying those foods in smaller portions or less often). The key, therefore, is in how well you plan your meals.

Not sure where to start? The Create Your Plate Method is a simple and effective way to manage your blood sugar levels and lose weight. With this method, you don’t need special tools or calculations; you simply choose the foods you want to eat and fill your plate in a particular fashion that automatically guides your portion sizes. So let’s see how this is done…

Foods and Drinks to Limit

• Fried foods and other foods high in saturated fat and trans fat
• Foods high in salt (sodium)
• Sweets, such as baked goods, candy, ice cream
• Beverages with added sugars, such as juice, regular soda, and regular sports or energy drinks

A Note on Fatty/Oily Foods

Choose healthy fats in small amounts. Examples of healthy fats:

• Extra virgin olive oil and canola oil
• Nuts and seeds
• Avocado
• Fatty fish such as salmon, tuna, and mackerel

The Create Your Plate Method

How to Create Your Plate

1. Using a 9-inch dinner plate, put an imaginary line down the middle of the plate. Then on one side, half it again so that you have three sections on your plate.
2. Fill the largest section with non-starchy vegetables.
3. In one of the small sections, put grains and starchy foods.
4. In the other small section, put your meat or protein.
5. Add a serving of fruit and a serving of dairy.
6. To complete your meal, add a low-calorie drink like water, unsweetened tea, or coffee.

As you see, if you follow this simple method, you will automatically eat larger portions of healthy vegetables and a smaller portion of calorie-dense starchy and fatty foods. When you are ready, you can try new foods within each food category. Therefore, the key to eating with diabetes is to eat a variety of healthy foods from all food groups, in healthy portions.

When you have heart failure, your daily health habits–what you choose to do on a day-to-day basis–become very important.

By adopting healthy lifestyle habits, you can prevent your heart condition from getting worse and even help improve your heart’s function over time.

This guide will help equip you with the essential tools you need to take control of your heart failure and to effectively manage your symptoms.

 The Meaning of “Heart Failure” 

Although it sounds scary, the term “heart failure” does not mean that your heart has stopped working. Rather, it just means that your heart is a little weaker than it should be. Like any other weakened muscle in the body, it is possible to help strengthen it through a combination of healthy lifestyle choices and appropriate medications. Because of this, when it comes to heart failure, your daily health habits become very important. You may already be on the right medications, but are your day to day habits and activities optimized to help your heart?

Habits that Help the Heart 

• Eating less salt
• Getting regular physical activity 
• Not smoking tobacco 
• Taking all of your medications as prescribed 

So what if you are not currently doing these things? Be encouraged–it is never too late to start making and achieving your healthy living goals. This Health & Wellness program will help you do just that.

 Tracking Your Weight 

One of the most important things you can do in managing your heart condition is to monitor your weight daily.

How to Properly Monitor Your Weight 

1. Weigh yourself at the same time every day. 

• We suggest weighing every morning just after waking up (and after urinating).
• Always weigh yourself with the same amount of clothing on (or without clothing).
• Always use the same scale.

2. Write down your weight along with the date on a daily weight log (or calendar). 

• We recommend using a format similar to your Heart Health Diary where you can track your weight along with your blood pressure and symptoms.

3. Weigh yourself again to confirm the number. 

4. Bring your weight log to all of your doctor’s appointments. 

What Can Worsen My Condition? 

There are a few things that can “trigger” your heart failure and quickly make your heart function worse, resulting in new or worsened symptoms and possibly leading to a hospital stay:

• Forgetting to take your medicines
• Not following your diet (such as eating too much salt or drinking too much fluids in one day) 
• Drinking too much alcohol

Don’t put your health on the line; rather, be encouraged to make smart choices throughout your day, every day.

What Can I Do to Help My Heart? 

• Take all your medicines every day as directed.
• Check your weight and blood pressure daily.
• Avoid or limit alcohol and caffeine.
• Decrease your salt and sodium intake.
• Limit your fluid intake to the amount recommended by your doctor.
• Eat a diet low in saturated fat and trans fat.
• Get some physical activity every day.
• Quit using tobacco.
• Get enough sleep every night.
• Manage your stress level.
• Develop a strong support system.

Monitoring Your Symptoms 

In addition to monitoring your weight and living a healthy lifestyle, it is important to regularly check your symptoms. In general, a worsening of your symptoms is a sign that you should see a doctor, as it could mean that your medications need to be adjusted. Use the following Quick Symptom Checker to gauge your symptoms on a daily basis.

Controlling and managing your stress can, and should, be a tool to help manage your heart health.

It is no secret that stress is a part of life. As most have experienced at one time or another, stress, in small doses, can actually be beneficial. When we are faced with an urgent situation, our body’s “alarm system” goes off, causing us to think and act more quickly.

But what happens when we are stressed for long periods of time? When we are constantly in a state of stress, our body is unable to turn this alarm off, which ends up wearing down our mental and physical health over time.

This guide will provide you the tools you need to not only control the level of stress in your life but also help you effectively tackle the stresses you may encounter on a daily basis.

Effects of Chronic Stress

Did you know that chronic stress is very harmful? It causes your body to stay on high alert, flooding it with persistently high levels of stress hormones. Over time, these stress chemicals wear down the body, worsening the chronic conditions you may already have and causing a number of other health problems.

Effects of Chronic Stress on Your Health

• Increases fatigue
• Raises blood pressure
• Worsens or increases risk of depression
• Worsens chronic pain
• Causes migraines
• Causes acid reflux (heartburn) and ulcers
• Weakens the immune system
• Lowers your metabolism

While it is not always possible to control the sources of your stress, you can control the way your mind and body react to it. This guide will cover several Stress Management techniques that have been proven to work in both lowering your stress level and decreasing its harmful effects.

Step 1: Identify Sources of Stress

Of course, every person is different and each has his or her own personal stressors. Sometimes the sources are obvious, such as a new job, financial hardship, or taking care of a sick loved one. Other times, the causes of stress are less obvious, such as having to cook, clean, or mow the lawn, routine tasks that take up time and energy. Thus, the first step to effectively controlling your stress is to know exactly what is causing it. One of the best ways to do this is to start a Stress Journal. The purpose of a Stress Journal is to help you identify the specific stressors in your life as well as how you deal with them. Each time you feel stressed, write it down in your journal. Over time, try to find patterns and common themes.

What to Write in a Stress Journal

1. Stressor: The cause of your stress
2. Effect: How it made you feel, physically and emotionally
3. Coping Strategy: What you did to make yourself feel better

Step 2: Identify Unhealthy Habits

Coping habits that are unhealthy are those that may help you feel better temporarily, but that either does not effectively deal with the stressor or that harm your health in the long run.

Examples of Unhealthy Coping Habits:

• Smoking
• Using pills or drugs to relax
• Drinking too much alcohol
• Withdrawing from friends and family
• Binging on junk or comfort food
• Procrastinating
• Zoning out for hours looking at your phone
• Filling up every minute of the day to avoid facing problems
• Sleeping too much
• Taking out your stress on others

Step 3: Make Time for Relaxation

One important component of stress management is to set aside “me” time. Remember, nurturing yourself is a necessity, not a luxury. If you regularly make time for fun and relaxation, you’ll be in a better place to handle life’s stressors.

• Schedule in leisure time. Include rest and relaxation in your daily schedule, even write it down on your calendar. Don’t allow other obligations to encroach. This is your time to take a break from all responsibilities and recharge your batteries.
• Do something you enjoy every day. Create a Stress Relief Toolbox with small activities that you enjoy doing. Make an effort to do one of those things every day.
• Keep your sense of humor. This includes the ability to laugh at yourself. The very act of laughing has a therapeutic effect on your body and mind.
• Do relaxation techniques on a regular basis. Activities such as yoga, meditation, and deep breathing activate your body’s relaxation response.

Step 4: Practice the 4 A’s

1. AVOID Unnecessary Stress

This includes learning to say “No” and making a conscious decision to prioritize your To-Do List.

2. ALTER the Situation

If you can’t avoid a stressful situation, try altering it by taking control of your environment. Make an effort to find alternative solutions to stressful tasks.

3. ADAPT to the Stressor

If you can’t change the stressor, try adjusting yourself by adapting to it. You will find that many things are not as stressful as they appear when you change your expectations and attitude.

• Reframe problems: Try viewing things from a more positive perspective.
• Look at the bigger picture: Ask yourself: “Is it even that important in the long run?”
• Adjust your standards: Perfectionism is a major source of avoidable stress. Stop setting yourself up for failure by demanding perfection. Set reasonable standards for yourself and others, and learn to be okay with “good enough.”
• Practice gratitude: When stress is getting you down, take a moment to reflect on all the things you appreciate in your life, including your own positive qualities and gifts. This simple strategy can help you keep things in perspective.

4. ACCEPT the Things You Can’t Change

Some stressors, such as illness, the death of a loved one, the economy, are simply unavoidable. In such cases, the best way to cope with stress is to accept things as they are. Acceptance may be difficult, but in the long run, you will see how much energy and frustration it saves.

• Discover a way to benefit from each situation. When facing major challenges, try to look at them as opportunities for personal growth.
• Learn to forgive. Accept the fact that we live in an imperfect world and that people make mistakes. Let go of bitterness and resentments. Free yourself from negative energy by forgiving and moving on.