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Heart Disease & Responders: Fighting Inflammation for Health

Learn about the prevalence of heart disease in the United States and its impact on first responders. Discover how inflammation is the enemy and how to fight it through risk assessment, diet therapy, supplementation, physical activity, and mindfulness relaxation strategies.

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Heart Disease & Responders: Fighting Inflammation for Health

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  1. The Heart of Code Enforcement Lt. Themis-Fernandez Davie Police Department

  2. HEART DISEASE IN THE UNITED STATES • 610, 000 people die of heart disease in the United States every year-25% of all deaths • Heart Disease is the leading cause of death for both men & women • Every year 735,000 Americans have a heart attack; 525,000 are a first heart attack & 210,000 happen in people who already have had a heart attack • 92% recognize chest pains as a symptom of heart attack but only 27% were aware of all major symptoms and knew to call 911 when someone was having a heart attack

  3. Symptoms of Heart Attack • Chest pain or discomfort • Upper body pain of discomfort in arms, back, neck, jaw, or upper stomach • Shortness of breath • Nausea, lightheadedness, or cold sweats

  4. Heart Disease & “Responders” • Heart Disease is leading health threat for all First Responders • It alsoclaims the lives of numerous “Supportive Responders” • This threat applies to responders in all age groups, genders, ethnicities and fitness levels

  5. II NEVER THOUGHT IT WOULD BE ME!

  6. HEART DISEASE & RESPONDERS: INFLAMMATION IS THE ENEMY! “Responders” are exposed to both chronic & acute stress daily Adrenaline, cortisol, and norepinephrine precede the inflammatory response Inflammation damages blood vessels, especially those leading to the heart Hypertension, high cholesterol, and metabolic syndrome are often the byproducts of inflammation

  7. FIGHTING INFLAMMATION

  8. FIGHTING INFLAMMATION *Risk Assessment & Control *Analyzing Markers of Inflammation *Diet Therapy including Hydration *Supplementation *Physical Activity *Mindfulness Relaxation Strategies

  9. RISK ASSESSMENT • Are you a First or Supportive Responder? • Are you obese? (Waist=40+ men, 35+ women) • Regular exposure to a toxic environment? • Do you use tobacco? • Do you overuse prescription drugs? • Do you have an autoimmune disease? • Are you prone to infections? • Do you have periodontal disease?

  10. INFLAMMATION MARKERS C-reactive Protein (CRP)– increases during inflammation; general test Hs-CRP – measures minute amounts in blood Albumin – reduces during increase inflammation Ph Home Test Kits – acidity can be a sign of inflammation

  11. DIET THERAPY

  12. DIET THERAPY Alkaline Diet Guidelines – 80/20 rule Herbs: ginger, cayenne, turmeric, garlic, cinnamon, rosemary, cloves Wheatgrass Omega-3 Oils: extra virgin olive oil, avocado, flaxseed oil Coconut Oil – 50% lauric acid Alkaline Water Rooibos and Peppermint Teas Apple Cider Vinegar, Himalayan Salt, Intermittant Fasting

  13. SUPPLEMENTS

  14. SUPPLEMENTS CoQ10 Magnesium L-Carnitine D-Ribose Ashwaghanda Probiotics Note: All are antioxidants, help balance HDL & LDL Cholesterol, triglycerides GMP/ vegan/vegetarian capsules

  15. CoQ10 Recycles energy in heart cells Stabilizes heart muscle Reduces platelet size, distribution, and stickiness 180-360 mg per day

  16. Magnesium Improve metabolic efficiency of heart cells Alleviates chest pains & symptoms of angina due to lack of O2 in the heart Relaxes muscle walls of arteries directly, lowers, BP, regulates arrhythmias Prevents migraines 400-800 mg Various forms: Epsom salt baths, spray, “Calm” drink powder

  17. L- Carnitine Enhances circulation to active tissue, skeletal muscle & heart Increases NO retention, keeps blood vessels dilated Improves physical performance 500-2000 mg per day Available in liquid form; also in “Bang” energy drink

  18. D-Ribose Energy boost to muscles, keeps cells fully charged Increased blood flow from heart to rest of the body Reduced cardiac congestion – total fill and refill 5-15 grams per day (powder)

  19. Ashwagandha Exotic Indian Herb Helps body cope with mental & physical stress Lowers blood pressure & reduces anxiety Validated by over 216 studies Enhances immunity Increased memory, learning & response times 500 mg per day

  20. PROBIOTICS Live bacteria & yeasts that are good for your health especially your digestive system Help balance “good” & “bad” bacteria Boost immunity & weight loss Relieves symptoms of IBS Sources: food – yogurt, cheese sauerkraut, miso, tempeh Pills, powders, liquid, chewable lozenges/wafers 30-50 billion CFUs (colony forming units) of Lactobacillus/Bifidobacterium

  21. PHYSICAL ACTIVITY

  22. PHYSICAL ACTIVITY 30-40 minutes maximum of aerobic exercise 4-5x week Weight bearing activity at least 2 week HIT/Interval Training – incorporate in with aerobic exercise

  23. MINDFULNESS REFRESHER

  24. HOW CAN I PRACTICE MINDFULNESS NOW? Mindful Breathing – at least 3 times a day; 4:4 or 4:7:8 Body Posture & Movement – Stand, relax & breathe Naming the objects in the room or car “Gimme 5”

  25. HOW CAN I PRACTICE MINDFULNESS OFF DUTY? • Coloring Books, Drawing, Writing, Puzzles, Video Games(Cookie Jam, Tetris) • Gardening, Cooking, Cleaning • Gym workouts & running without music • “Tossing Your Balls” • Mindful Eating • Meditation Apps: Insight Timer; Stop, Breathe & Think, Calm, Mindfulness Training • Mindful Magazine

  26. INFLAMMATION: TRENDS TO WATCH Apple Cider Vinegar Infrared Sauna Therapy Salt Caves Weighted Blankets

  27. Apple Cider Vinegar • High in Acetic Acid • Antibiotic Properties • Lowers Blood Sugar Levels & Fights Diabetes • Lowers Cholesterol & Triglyceride Levels • Lowers Blood Pressure

  28. Infrared Sauna Therapy • Relaxation – balances cortisol • Weight Loss • Improved Circulation • Skin Purification • Detoxification

  29. Salt Caves: Halotherapy Proven track record treating disease in Europe – over 150 years Benefits include improved lung function & reduced inflammation Relaxation due to high ionic concentration Higher Energy Levels & Positive Mood Boost in Nutrients: Magnesium, Copper, Calcium, Potassium, Bromine

  30. Weighted Blankets Usually weigh between 10 & 25 pounds with pellets sewn into pockets of the lining; should weigh about 10% of your body weight Pressure is evenly distributed across body providing stress & anxiety relief for those with sleep problems Feeling mimics being hugged or held, used for years in Occupational Therapy, particularly for kids with autism

  31. Lt Moe’s Weighted Blanket

  32. From my heart to yours, Be Well! Lt MOE

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