Dr. Curtis McElroy

Author: docmac

Preventing Heart Disease In Women

Preventing Heart Disease In Women

Heart disease kills more women than breast cancer does, but women seem more frightened about their breast cancer odds. One of the commonly shared myths about heart attacks, heart disease, strokes and other heart health problems is that it’s not as widespread among women as it is men.

You can’t mend a broken heart.

Heart disease kills more women than breast cancer does, but women seem more frightened about their breast cancer odds.

One of the commonly shared myths about heart attacks, heart disease, strokes and other heart health problems is that it’s not as widespread among women as it is men.

It’s a myth that women don’t have the same (if not more) risks than a man does when it comes to the heart.

It’s also a myth that a heart attack can’t happen to a woman at any age.

Although you can have a heart attack or heart disease without any signs or abnormal lab tests, what you need to know is that as a woman, there are certain risk factors that can target your heart.

These factors can cause you to end up with heart disease or damage to your heart from a heart attack.

Maintaining a normal blood pressure is as important for a woman’s heart as it for a man’s heart. High blood pressure is a sign that your heart is working too hard.

Watching your cholesterol level helps protect your heart. Being proactive, if you don’t have good cholesterol lab results, can help you keep your heart healthier. It’s as important to have good HDL levels as it is to have low LDL levels.

Get your triglycerides tested. This reading can be a warning sign that all is not well for your heart. The higher these are, the higher your chance of developing heart problems.

Not keeping your weight at a healthy level increases your chances of heart related problems. For a woman, any extra weight around the mid-section is dangerous for the heart.

Failing to exercise regularly and living a high stress lifestyle with little time to relax can adversely affect the heart.

A lack of rest or prolonged periods of insomnia puts stress on the heart.

One of the signs that your heart may not be at optimal health is if you feel fatigued a lot. Fatigue can be a warning sign that your heart isn’t working well and it can be a warning sign of a looming heart attack.

If you suffer any unexplained fatigue, then you should be checked out by a doctor.

Women don’t always get the same heart attack warning signs that men get. For a woman, pressure in the chest doesn’t always occur when a heart attack is happening. Feeling sick to your stomach or having pain between your shoulder blades can be a sign of a heart attack for a woman.

How can you protect your heart?

If you’re currently a smoker, then take steps to quit. Smoking puts a lot of stress on your heart and can cause heart disease.

Lose weight if you’re overweight and exercise regularly.

Avoid things that can cause your blood pressure to elevate, like eating a diet high in salt and avoid drinking too much alcohol.

February 28, 2016
21 Ways To Age Better In 2016
21 Ways To Age Better In 2016

The proportion of people considered middle or old-aged are increasing every day. The percentage of people older than the age of 65 increased by a factor of 15.1% of the

Aging Better In 2016

population between the years of 2000 to 2010 so that now those older than 65 represent more than 13% of the population, compared to just 4.1% of the population in the year 1900.

According to the National Institute On Aging, declines in fertility and improvements in longevity across the world will cause the senior population to grow to 1.5 billion by the year 2050, versus the 524 million it was in 2010.

Fortunately, being 65 doesn’t mean the same thing as it did a century ago and we have found ever-increasing ways to improve the aging process—prolonging life and improving the quality of life. Many of the things we can do to improve our health status and age better than in years past involve lifestyle changes.

Medicine and doctors alone cannot be responsible for keeping us healthy. It takes a personal commitment and thoughtful consideration toward good health so that we can age better and live healthy lives for decades after age 65. The choice to live healthier into old age begins and ends with you and the personal decisions you make around living healthier.

Our attitudes toward aging also make a big difference in our overall quality of life in our older years.

This is an important consideration, because in reality, if you feel old, then you will be.

Make 21 ways to age better in 2016 part of your healthy lifestyle:
1. Build and strengthen your muscles. Older people are at risk for muscle atrophy from inactivity. Muscle mass and strength decreases as we age. The more you can do with even mild weight lifting, weight lifting machines and muscle strengthening, the better balance and stability you will have so you can avoid falls and other injuries.
2. Maintain a healthy weight. Weight gain can lead to a higher risk of heart disease, diabetes, and even some cancers. Even if you are only overweight and not obese, you run the risk of these diseases that are directly attributable to lifestyle. It means eating less and exercising more.
3. Walk more. A trip around the block or on a treadmill every day can keep your balance and lower body strength up. Walking is also good for your heart and peripheral vascular system.
4. Practice “functional fitness.” This means doing squats, reaching and bending exercises to increase flexibility. These exercises mimic the everyday activities you do as part of everyday life. Practicing them through exercise will keep you functional for a longer period of time.
5. Spend time with friends. Consider having a regular gathering with one or more friends to decrease isolation and give you something to look forward to each week. Keeping close ties to friends, helps improve mood and will improve your outlook on life.
6. Practice puzzles and games. Things like crossword puzzles, Sudoku, and other puzzles will keep your mind sharp so that you don’t lose your mental fitness. Research has shown that older people who continue to challenge their brain will stay mentally sharper—even staving off signs and symptoms of dementia.
7. Get preventative medical examinations. Many diseases, such as prostate cancer, diabetes, and breast cancer increase with age. Having a personal medical doctor who can remind you to be screened for these diseases can be helpful when it comes to preventing complications and detecting diseases when they are too far advanced to treat.
8. Check your blood pressure regularly. As one ages, the arteries “harden,” raising the top number or systolic number of the blood pressure over time. This needs to be treated like any other type of high blood pressure. Have your blood pressure checked at the local pharmacy regularly so you can inform your doctor if the blood pressure readings are increasing.
9. Keep the faith. Keeping up with whatever religious beliefs and practices you have been enjoying through much of your life will give you a sense of serenity that will carry you forward in your older years and can increase your social contacts.
10. Eat a diet high in plant-based foods. Foods that come from plants such as fruits, vegetables, beans, and legumes are high in protein and complex carbohydrates, as well as antioxidants, which help beat the aging process. Limit the amount of meat you eat to lean cuts only and make sure that most of your diet is from non-meat sources.
11. Take vitamin supplements. Vitamins specifically made for older adults vital contain antioxidants and nutrients that promote eye and cardiovascular health. A one a day vitamin is usually enough and you can be assured that, even if your diet slips a bit, your vitamin will help make up the difference in nutrition.
12. Practice yoga. Yoga is an East Asian exercise form that involves doing different poses while meditating and focusing on breathing along with the poses. Yoga is known to increase flexibility and muscle strength. It gives you a sense of peacefulness and serenity to reduce health-harming stress. Yoga also provides about another 100 more benefits for physical, mental, and emotional health.
13. Practice Tai chi. This ancient Chinese martial art form that has gained in popularity in the US, especially for its health benefits. Tai chi involves performing graceful movements in tune with breathing exercises that can improve mental focus, overall health, flexibility, and muscle strength.
14. Practice Qigong. This is another ancient Chinese martial art form that is tamer and more health-focused than Tai chi. The goal of qigong is to increase the energy flow of qi (life sustaining energy) in the body so that natural healing of disease can take place. It can be adapted to be used in patients who are not able to walk or even get out of bed.
15. Use meditative practices. Meditation can be done anywhere and by anyone. It involves progressive muscle relaxation and focusing on the breath. It can involve speaking a mantra, which is a calming syllable that aids the meditative process. It can also involve the use of guided imagery, in which you imagine yourself at a peaceful location of your choice, which facilitates a relaxed state of mind and improves mental and emotional health.
1. Read more books or newspapers. Reading books will keep your mind sharp because you are doing something interesting and informative. If books aren’t your thing, try reading magazines or newspapers, which can also keep you up to date on things going on in the world or in your areas of interest.
2. Go to the movies. Movies can be a great escape that can get you out of the house, enjoying the latest in movie entertainment. Popcorn without added butter can be healthy for you and you can enjoy a few handfuls while being entertained, relaxing and reducing stress.
3. Keep a Journal. Keeping a journal of your life experiences will keep your writing mind sharp and will give you something to look forward to every day. Add to that the fact that it’s a nice memoir to leave for your descendants.
4. Try a vegan diet. Vegans eat only foods that come from plants and do not eat meat, fish, poultry, eggs, or dairy products. This is a diet high in nutrients and low in calories. Take fish oil supplements as a way to get essential fatty acids not found in most vegan foods.
5. Quit smoking. Smoking is not only linked to lung cancer but to other cancers, such as bladder cancer, and cardiovascular disorders. It is never too late to quit smoking and prolong your life as a result.
6. Cut down on alcohol. The latest recommendations are to have no more than one alcoholic beverage per day for women and two alcoholic beverages for men. Try to drink more red wine, which contains antioxidants to help prolong life.
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February 28, 2016
How To Gauge Your Wellness After Age 50

How To Guage Your Wellness After Age 50

Life changes after we reach fifty. Women go through menopause, there is less bone mass, and an increased risk of cancers and heart disease occur in both men and women.

Fortunately, there are ways to gauge your wellness after the age of fifty and ways to stay healthy that keep the aging process from accelerating.

Muscular Healthy Body

Eating right after 50

As one gets older, the role of adequate nutrition takes on a new importance and eating healthy becomes more important. It means eating a low fat, low salt diet containing as many fruits, fiber, and vegetables as possible.
Eating these foods can lessen the risk of disease related to age, such as stroke, osteoporosis, diabetes, and heart disease, among other age-related diseases.
You can use your diet to gauge your wellness, as the healthier, it is the healthier and more well you are!

Protein

A healthy diet after 50 means taking in more protein. Protein is necessary in order to help improve muscle mass and to maintain the muscle mass you already have. Quality protein that is low in fat includes eggs, fish, poultry, nuts, lean meats, and dairy and soy products.

Carbohydrates

Carbohydrates must be eaten as part of a healthy diet over 50. What you want to eat are complex carbohydrates, which come from eating grains and whole vegetables. Complex carbs are better for you than simple carbs because they contain health fiber, vitamins, and minerals you need for cellular fuel. All carbs are eventually broken down into glucose that enters the cells to provide food for the organelles.

Healthy Fats

Healthy fat also provides you with energy. You need to eat more polyunsaturated fats, such as is found in soybean oil and corn oil in order to decrease the levels of cholesterol in the blood. You can also eat monounsaturated fats, such as is in nuts, avocados, and olive oil.
The kinds of fat you want to avoid are the saturated fats, often found in cheeses, shortening, butter, pork, and beef. Eat these types of foods should be eaten less often and should be eaten in small servings, trimming off the visible fats from meats.

Lower Caloric Intake

Remember that, because of the aging process, you don’t need as many calories per day when compared to your younger days. Your body also has changes in the natural hormones so that there is more fat around the middle of your waste and a decreased amount of lean muscle mass. If you eat a healthy diet, you can also increase the mineral content in the bones, decrease the risk of diabetes, and decrease the risk of cardiovascular disease.

Water

H20 For Life

Water is important as well. You need water to hydrate your tissues and flush out your kidneys. Water will keep wrinkles from forming on your skin and will provide you with that youthful glow. Remember that you need water instead of tea, coffee, and other caffeinated beverages that ultimately dehydrate you.

Gauging Exercise after 50

Many older individuals don’t get enough physical fitness. If you never exercise, this is a good indicator that you may not be aging well, and your health will be affected.

There are good reasons, why you should take in more exercise.

These include the following:

• Exercise can help you feel physically and emotionally better. You are never too out of shape or too aged in order to be more physically active.
• Decreased physical activity and poor eating habits together comprise the second highest cause of death, behind smoking, in developed countries.
• Exercising on regular basis can delay or prevent age-related diseases such as heart disease, cancer, and diabetes. It can also help prevent depressive symptoms.
• Staying active can help improve independence and increase the ability to do activities of daily living.

You can gauge your fitness levels by seeing how many blocks you can walk without being winded or without having claudication, which is pain in the calves as a result of poor circulation to the legs. If you can walk several blocks without difficulty, your fitness level is generally considered to be

Weight Training after 50

fairly good.

You should also engage in weight training or what is known as “anaerobic exercise.” This can help you build or maintain muscle mass so you can be strong and healthy well past your fifties. Weight training can be done a couple of times per week when you are not doing aerobic exercises like walking, swimming, or cycling.

February 26, 2016

Copyright @ 2017 DrCurtisMcElroy