Wellness: For Your Heart

Melissa McLaughlinMichael Dellogono

Jessica Lynch

Cardiovascular Disease Statistics(2006 in the United States)

• 81,100,000 people have one or more forms of cardiovascular disease (CVD).

• High blood pressure — 73,600,000.• Coronary heart disease — 17,600,000.

– Myocardial infarction (acute heart attack) — 8,500,000.

• Stroke — 6,400,000.• Heart Failure — 5,800,000

Cardiovascular disease statistics. (2011). Retrieved from http://www.americanheart.org/presenter.jhtml?identifier=4478

Cardiovascular Disease Statistics(2006 in the United States)

• Claimed 831,272 lives in 2006.– cancer 559,888; accidents 121,599; HIV (AIDS)

12,113.• Over 151,000 Americans killed by CVD in 2006 were

under age 65.• From 1996 to 2006, death rates from CVD

declined 29.2 percent.– In the same 10-year period the actual number of

deaths declined 12.9 percent.

Cardiovascular disease statistics. (2011). Retrieved from http://www.americanheart.org/presenter.jhtml?identifier=4478

Cardiovascular Disease Statistics(2006 in the United States)

Coronary heart disease•caused by atherosclerosis, the narrowing of the coronary arteries due to fatty build ups of plaque. It's likely to produce angina pectoris, heart attack or both•caused 425,425 deaths & is the single leading cause of death •17,600,000 people alive today have a history of heart attack, angina pectoris or both. This is about 9,200,000 males and 8,400,000 females.•This year an estimated 1.26 million will have a new or recurrent coronary attack.•From 1996 to 2006 the death rate from coronary heart disease declined 36.4 percent.

Cardiovascular disease statistics. (2011). Retrieved from http://www.americanheart.org/presenter.jhtml?identifier=4478

What is a Heart?

• Two-sided pump; as one side contracts the other relaxes and continues to alternate

• Contraction phase: systole• Relaxation phase: diastole• Cardiac pacer cells in the SA node set the heart to

beat regularly• Arteries: transport blood to the tissues• Veins: remove blood from the tissues

Blood Pressure• Measurement of the force of blood pushing against the side of the arterial

wall

• Measured by a doctor using a sphygmomanometer & stethoscope, or you can purchase a machine to measure it daily

• Measured easily by the brachial artery

• Normal BP: 120/80

• Hypertension: over 140/90

– BP can increase if:

• People have hardened arteries

• Kidney malfunction

• Hypotension: less than 90/60

– BP can decrease if:

• Sudden change in body position, orthostatic hypotension

• after eating, postprandial orthostatic hypotension• Use of alcohol, diuretics or painkillers

Heart Rate• Number of beats per unit of time (BPM)• Varies as the needs for the body to absorb O2 & CO2 change • Normal HR: ranges from 60 to 100 beats per minute

– The lower the resting HR the stronger the heart muscle• Can be measured by placing your index & 3rd finger over your radial

artery– Count for 15s & multiply by 4

• Increases during– Exercise – Stress

• Bradycardia: below 60BPM• Tachycardia: above 100BPM

Target Heart Rate

• desired range reached during aerobic exercise which enables one's heart and lungs to benefit the most

• Range does vary depending on physical condition, gender and previous training status

• Intensity to reach target heart rate should be between 65%-85%

• 65% intensity: (220 − (age)) × 0.6585% intensity: (220 − (age)) × 0.85

• Heart rate max= 220-age

Exercise Prescription & Primary Prevention of Cardiovascular Disease

• Aerobic exercise: uses metabolic processes that are a part of the process that forms ATP (energy) with 02– Decreased number of CHD events in subjects who

perform aerobic exercise – 1 hour of walking a week associated with decreased

risk• Anaerobic exercise: uses metabolic processes

that don’t use O2– In addition to aerobic has been shown to impact risk

factors

Exercise Prescription & Primary Prevention of Cardiovascular Disease

• Risks to exercise– Most common non-cardiac risk for injury: musculoskeletal– Exercise-induced cardiac events– Sudden cardiac death– Risk is small but pay attention to new symptoms &

gradually increase the intensity of exercise– Benefits outweigh the risks

• Contraindications to exercise (Do not exercise)– Decompensated heart failure– Severe aortic stenosis– Uncontrolled arrhythmia– Acute coronary syndromes

Exercise Prescription & Primary Prevention of Cardiovascular Disease

• Present recommendation by the AHA– 150 minutes of moderate or 60 minutes of vigorous

exercise weekly to maintain a healthy heart– Moderate: brisk walking, golfing, light swimming

• Are able to converse comfortably during exercise• Treadmill settings of 3-4MPH• Exercise bicycle setting of 10MPH

– Vigorous: jogging & running, shoveling snow, full court basketball

• More difficult to have a conversation

Exercise Prescription & Primary Prevention of Cardiovascular Disease

• Dietary habits– 13% of MI’s are due to a diet low in fruits &

vegetables– “Mediterranean diet”: rich in fruit & vegetables,

nuts & legumes, low-fat dairy products, fish• associated with decreased risk of MI

– Combine exercise with a healthy diet and see results almost DOUBLE!

Exercise Prescription & Primary Prevention of Cardiovascular Disease

• Strong evidence supports that exercise & fitness protect against CHD

• Can be screened for exercise through pre-participation screenings, patient counseling, and a gradual approach to an exercise program

Wellness: Prevention of Heart Disease & Stroke

•Know your family history•Don’t smoke; drink in moderation•Know your blood pressure, blood cholesterol & weight•Be physical activity•Have a healthy diet•Get a baseline of your current health.

Wellness: Eat Healthy• Go for foods like:

– fruits or vegetables (4.5 cups)– fiber rich whole grains (1oz)– lean meat, fish (3.5oz omega 3) or skinless chicken– fat free, 1% fat, and low fat dairy products– foods broiled, baked, grilled, steamed or poached– foods low in saturated and trans fat, cholesterol– sodium (less than 1500mg a day) – added sugars (no more than 450 calories a week)– get enough Calcium to prevent developing

osteoporosis

Wellness: Be Active

• Make a regular exercise routine part of your daily life

• American Heart Association recommends 150 minutes of moderate intensity or 75 minutes of vigorous intensity aerobic physical activity each week.

• A tip to start: split it up into 10 minute intervals

Things You Can Do to Begin your Route to a New, Healthier You

•Keep portions smaller•Start every meal with a filling food or drink a glass of water•Use a food and exercise log to keep track of what you eat and your physical activity•Enjoy new foods

Facts About your Heart• Your system of blood vessels is over 60,000 miles long• The adult heart pumps about 5 quarts of blood each minute• Your heart is located in the center of your chest between your lungs• The heart beats about 100,000 times each day• An adult woman’s heart weights about 8 ounces, a man’s about 10

ounces• 90% of women already have 1 or more risk factors for developing

heart disease• More than 82 million American adults are estimated to have one or

more types of cardiovascular disease, that’s 1 in 3 people• Heart disease is the #1 cause of death among women 20+, killing

about 1 woman every minutes• On average 2200 Americans die of cardiovascular disease each day,

average of 1 person every 39 seconds

Activities:•Measure own heart rate

•Find your target HR range•Put together a cardio exercise

routine