According to a study by the American Heart Association, poor sleep quality is linked to an increased risk of high blood pressure, a potential cause of heart disease.

How Much Sleep Do You Need?

It varies from person to person, but that most people need seven hours per night. When we are young, we need more than that. As we grow older, we need less. According to the American Heart Association, studies have found that most people need six to eight hours of sleep each day and that too little or too much can increase the risk of cardiovascular problems.

Negative effects of sleep deprivation

The heart is significantly impacted when the body doesn’t get enough sleep. As Dr. Gina Lundberg, clinical director of Emory Women’s Heart Center, says, “People who are sleep deprived have slower metabolism and more difficulty losing weight. They also have the effect of not wanting to exercise or participate in other healthy habits.”

HEALTH TIP: To improve sleep habits be sure to Exercise, Avoid excess caffeine and Establish an evening routine.

“Goodnight”

1. Lower your blood pressure

3. Eat Fish 2 x’s a week – less likely to have cardiovascular disease.

Eating fish is an excellent way to incorporate polyunsaturated fats into your diet. Fatty fish like salmon, mackerel, trout and tuna are excellent options and also are high in Omega-3 fatty acids—known to help with inflammation.

Do something this month to JOIN THE FIGHT. Donate, Participate in a walk, schedule your next mammogram.

FIND a Breast Cancer Walk by Zip Code:
CLICK HERE TO SEARCH

1. Create an early detection plan and invite others to do the same.

2. Share breast cancer educational resources with family and friends.

3. Host a fundraiser to help provide mammograms for women in need.

By now you’ve probably heard or read that heart disease is the #1 killer of women and that stroke is the third leading cause of death in U.S. adults.

SIGNS of HEART ATTACK for Women

One of the most important things to know is how the warning signs of a heart attack may be different for women. You might not have chest pain or shortness of breath. Instead, you might experience a sudden overall feeling of illness or an unusual feeling of mild discomfort in your neck or jaw.
CONTROL YOUR RISKS
Risk Factors You Can’t Control But Should Be Be Aware Of:
• Increasing age (including menopausal changes)
• Gender
• Family history of heart disease (which includes ethnicity)
Risk Factors You May Be Able to Control:
• Smoking and using other tobacco projects
• High cholesterol levels
• High blood pressure
• Diabetes
• Physical inactivity
• Being overweight or obese
• Metabolic syndrome
• Stress
Now that you are aware of the risks of cardiovascular disease in women, it is important to know and monitor your own personal risk. Start by seeing your family doctor every two years to track measurements such as your weight, blood pressure, cholesterol levels and blood sugar. Between doctors’ visits, monitor your body mass index diet, and level of activity.

The more risk factors you have, the greater your chance of developing heart disease. Also, the greater the level of each risk factor, the greater the risk. By decreasing these risk factors, you may reduce your risk of developing heart disease.

Did you answer 1 and 1/2 minutes?  That’s right, when it comes to lifespan, walking gives you a two-for-one special! Research shows that people who walk tend to live longer and the more they walk, the longer the extension. If you ever doubted it in the past, here’s proof that every minute does indeed count. And don’t dare think that adding a few minutes to your life isn’t meaningful. Over time, those minutes become days, months, and even years! So get out there and WALK for your LONGER HEALTHIER LIFE!

FACT: Depending on how you divide up muscle groups, just to take a single step you use a lot of muscles. Most of us take about 10,000 steps a day. So how many muscles do you use to take 1 step? Did you answer 200? Then you are correct!

So next time you’re off for a walk, remember the hard work that’s being put in!

FACT: When someone coughs or sneezes spreading bacteria into the air that one single bacteria cell can multiply to become more than8 million cells in less than 24 hours!

Just imagine what’s on the toilet door handle you just touched, the taps and even on other people’s hands!

THE ROOT OF THE PROBLEM?

Depending on gender and how active they are, adults should eat 2,000 to 3,000 calories per day. U.S. agriculture now produces 3,900 calories of food per inhabitant per day.

Facts about Heart Disease in Woman
• Heart disease is the No. 1 killer of women, and is more deadly than all forms of cancer combined.
• Heart disease causes 1 in 3 women’s deaths each year, killing approximately one woman every minute.
• An estimated 43 million women in the U.S. are affected by heart disease.
• Ninety percent of women have one or more risk factors for developing heart disease.
• Since 1984, more women than men have died each year from heart disease.
• The symptoms of heart disease can be different in women and men, and are often misunderstood.
• While 1 in 31 American women dies from breast cancer each year, 1 in 3 dies of heart disease.
• Only 1 in 5 American women believe that heart disease is her greatest health threat.
• Women comprise only 24 percent of participants in all heart-related studies.

Hispanic women
• Hispanic women are likely to develop heart disease 10 years earlier than Caucasian women.
• Only 1 in 3 Hispanic women are aware that heart disease is their No. 1 killer.
• Only 3 in 10 Hispanic women say they have been informed that they are at a higher risk.
• Only 1 in 4 Hispanic women is aware of treatment options.
• Hispanic women are more likely to take preventive actions for their family when it comes to heart health.

African American women
• Cardiovascular disease is the leading cause of death for African American women.
• Of African American women ages 20 and older, 46.9 percent have cardiovascular disease.
• Only 1 in 5 African American women thinks she is personally at risk.
• Nearly 50 percent of African American women are aware of the signs and symptoms of a heart attack.
• Only 43 percent of African American women know that heart disease is their greatest health risk.

Public Safety Education Group provides training for CPR, First Aid, Low Stress ACLS, OSHA, Bloodborne and HIV/AIDS. Individual Classes as well as Groups of 7 or more. Contact us today to schedule your class: 407-409-4CPR (4277)

Make A Date With Your Heart! February is American Heart Month, and Valentine’s Day is a great time to start taking steps to be heart-healthy.

• Prevent and control high blood pressure, high cholesterol, and diabetes.
• Avoid smoking and secondhand smoke.
• Limit alcohol use.
• Maintain a healthy weight.
• Be active.
• Eat healthy.

Consider making a healthy meal for Valentine’s Day. Serve food lower in salt and fat content, provide more fruits and vegetables, and make less sugary sweets for an overall healthy Valentine’s Day.

Protect yourself from the cold and flu.

• Wash hands often.
• Avoid close contact when you or someone you know is sick.
• Get your flu vaccine.

Prevent sexually transmitted infections (STIs) and unintended pregnancies.

• Abstain from sex.
• If you choose to have sex, use latex condoms which can lower the risk for some STIs and unintended pregnancy.
• Having a long-term mutually monogamous relationship with an uninfected partner may help lower your risk.