Go Red For Women Campaign

This Friday, February 4th women are encouraged to wear red to heighten awareness of the American Heart Association's Go Red for Women Campaign.  I've got my red scrubs ironed, ready and waiting  -- Won't you join me by wearing red this coming Friday?

Why Go Red for Women?

More women die of cardiovascular disease than the next five causes of death combined – and that includes ALL forms of cancer.  That’s why Go Red for Women is dedicated to building awareness of heart disease in women.
Cardiovascular disease includes diseases of the heart and blood vessels. Most heart and blood vessel problems develop over time and occur when your arteries develop atherosclerosis, a process that begins in childhood and involves a gradual buildup of plaque inside your arteries.
Plaque contains fat, cholesterol and other substances and can grow large enough to significantly reduce blood flow through an artery. Most of the damage occurs when a plaque becomes fragile and ruptures.
Plaques that rupture can cause blood clots to form. These clots can block blood flow at the site of the rupture or can break off and travel through the artery to another part of the body. If either happens and blocks an artery that feeds the heart or brain, it causes a heart attack or stroke.

Heart attacks

Here are some signs a heart attack may be happening:

• Chest discomfort. Most heart attacks involve discomfort in the center of the chest that lasts more than a few minutes or that goes away and comes back. It can feel like uncomfortable pressure, squeezing, fullness or pain.
• Discomfort in other areas of the upper body. Symptoms can include pain or discomfort in one or both arms, the back, neck, jaw or stomach.
• Shortness of breath. This feeling may occur with or without chest discomfort.
• Other signs of discomfort. These may include breaking out in a cold sweat, nausea or lightheadedness.
• As with men, women's most common heart attack symptom is chest pain or discomfort. But women are somewhat more likely than men to experience some of the other common symptoms, particularly shortness of breath, nausea/vomiting and back or jaw pain.

Strokes

A stroke is a medical emergency. You should learn to recognize a stroke, because any delay in treatment can lead to brain damage.
Warning signs may include:

• Sudden numbness or weakness of the face, arm or leg, especially on one side of the body
• Sudden confusion, trouble speaking or understanding
• Sudden trouble seeing in one or both eyes
• Sudden trouble walking, dizziness, loss of balance or coordination
• Sudden, severe headache with no known cause

If you or someone you know shows signs of heart attack or stroke, call 911 immediately.

Take charge of your heart health, and know your numbers.

Research has shown that 80 percent of heart attacks in women are preventable if you make the right choices for your heart, such as changing your eating habits, getting regular exercise and managing cholesterol and blood pressure.
Blood glucose: A fasting plasma glucose test measures the amount of sugar in the blood. It is used to help diagnose diabetes, which can contribute to heart disease.

• Less than 100 mg/dL Normal
• 100-125 mg/dL Impaired/Pre-diabetes
• 126 or higher Diabetes

Blood pressure: Blood pressure is the force of blood against the walls of arteries.

• Less than 120/80 Optimal
• 120-39/80-89 Prehypertension
• 140/90 or higher High blood pressure

Total blood cholesterol: Cholesterol is a fat-like substance that can clog arteries, leading to heart disease.

• Less than 200 mg/dL Desirable
• 200-239 mg/dL Borderline high
• 240 mg/dL or higher High

Body mass index: Body mass index is a measure of body fat based on height and weight that applies to both adult men and women.

• Less than 18.5 Underweight
• 18.5-24.9 Normal weight
• 25-29.9 Overweight
• 30 or greater Obese

28 Days of Go Red

February may be the shortest month of the year, but 28 days is plenty of time to form new habits to improve your heart health. Make a commitment to your family, your friends and yourself to Go Red every day this month. Here are 28 tips to help you get started.

1. Stop drinking your calories. Put down those sugary sodas, and grab a glass of water instead. Drinking eight glasses of water every day will do a world of good for your waistline – and your heart.
2. Know your family history. Many factors that contribute to heart disease are hereditary. Download a Go Red family tree information sheet to get started.
3. Get moving. Exercising 30 minutes every day will lower your risk of heart disease by as much as 80 percent.
4. Have your cholesterol checked. Too much cholesterol in your body is a major risk factor for heart disease. Starting at age 20, you should get your cholesterol checked every five years.
5. It really is your hormones. If you take hormone therapy for the treatment of menopause, discuss your risk of heart attack and stroke with your physician.
6. Relax. Women who have too much stress may be at greater risk for heart disease.
7. Know your risk for diabetes. About 75 percent of women with diabetes die of some type of cardiovascular disease. Have your blood sugar checked to see where you stand.
8. Check your blood pressure. Hypertension is a major risk factor for heart disease.
9. Cut back on salt. Reducing your sodium intake can help keep your blood pressure under control.
10. Quit smoking. If you're a woman and a smoker, you are two to six times more likely to develop heart disease than non-smokers.
11. Get some sleep. Research has shown sleep deprivation is linked to blood pressure problems, depression and other factors that increase the risk of heart disease.
12. Grab a pomegranate. Pomegranate juice helps keep heart cells healthy by increasing nitric oxide production, which helps increase blood flow.
13. Take your medicine. Take all medications you’ve been prescribed, and take them correctly. Talk with your doctor if you have concerns.
14. Choose Romaine, not iceberg. When you’re having a salad, Romaine lettuce offers twice the fiber, B vitamins, folic acid, calcium and potassium and seven times the vitamins A and C of iceberg.
15. Have a sweet potato for your side dish. Sweet potatoes are rich in vitamin A and potassium.
16. Switch to skim milk. You get all the health benefits without the fat found in whole milk.
17. Manage your portion sizes. Keeping your weight in check is one of the best things you can do for your heart.
18. Turn off the TV. If you can’t find time to exercise, eliminate just one 30-minute show a day. Use those 30 minutes to get off the couch and get moving for your heart.
19. Choose whole grains. Whole grains are an excellent source of fiber and help lower your cholesterol.
20. Eat fish. Salmon and herring contain omega-3 fatty acids, which decrease your risk of heart disease.
21. Take the stairs, not the elevator. The more physically active you are, the healthier your heart will be.
22. Choose baked, not fried. Oven-roasted potatoes coated in olive oil are a great alternative to French fries, and baked chicken is delicious and heart-healthy.
23. Have some cranberry juice. In addition to being good for your heart, cranberries can help prevent urinary tract infections.
24. Keep a heart-healthy journal. Make notes on your progress toward a more healthy heart. You’ll be amazed how quickly you can Go Red and improve your life.
25. Go for a walk. Regular walking can help you manage your weight, improve your cholesterol, lower your blood pressure and more.
26. Watch your waistline. Too much body fat, especially around your middle, increases your risk of heart disease. Apple-shaped women with extra fat at the waistline may have a higher risk than pear-shaped women with heavy hips and thighs.
27. Sip some tea. Research has shown that green, black and oolong teas can help increase your good cholesterol and block your bad cholesterol.
28. Remind yourself you’re worth it. Keeping your heart healthy is one of the most important things you can do for yourself – and the ones you love.

~ information from the Wellmont Health System's Go Red for Women Education Page