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Wellness: F or Your Heart

Wellness: F or Your Heart. Melissa McLaughlin Michael 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.

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Wellness: F or Your Heart

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  1. Wellness: For Your Heart Melissa McLaughlin Michael Dellogono Jessica Lynch

  2. 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

  3. 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

  4. 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

  5. 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

  6. 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

  7. 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

  8. 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

  9. 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

  10. 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

  11. 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

  12. 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!

  13. 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

  14. 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.

  15. 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

  16. 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

  17. 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

  18. 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

  19. Activities: • Measure own heart rate • Find your target HR range • Put together a cardio exercise routine

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