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Heart Health and Depression

Heart Health and Depression

FACTS: 
Two of the most common illnesses suffered in today's society depression and heart disease. In fact, more than 25 million people in the United States are living with heart disease and more than 31 million Americans have had at least one episode of major depression during their lives. What most people do not know is that these conditions are also closely linked. People with depression are at greater risk of developing heart disease. Depression may directly or indirectly affect the heart in many ways. Researchers believe that changes in the heart’s electrical system, increases in stress hormones and blood pressure, changes in blood clotting, insulin and cholesterol levels may occur as a result of depression.  Source: Depression and Heart Disease, Arthur Schoenstadt, MD

HOPE:
The good news is that depressive feelings often can be managed and overcome. Here are seven simple, but effective, strategies for combating the blues and making the transition from sad to glad: 1) Work off depression through exercise; 2) Schedule joy - upbeat activities should be planned; 3) Introduce more light into daily life-researchers recommend opening curtains as widely as possible, getting outside daily for a brisk walk, adding better and brighter lights inside a living area; 4) Operate from volunteering and assisting others; Add color- Color psychologist Patricia Szczerba says: "Color can be a nutrient for the mind just as vitamins are for the body;"
6) Seek out positive people- Surround yourself with people who are enjoying life. Happiness is contagious. 7) When the “blues” don’t go away, seek appropriate help from your physician and counselor. Source: Victor M. Parachin, Pastor, Counselor, Supervision,1991

WHOLENESS:

A joyful heart (soul) does good like a medicine, but a sad spirit withers the bones.
Proverbs 17:22

Heart Health : Stroke

FACTS:

There are about 500,000 strokes per year in the United States. In fact, every 45 seconds someone in the U.S. will experience a stroke.  It's the third largest cause of death, ranking behind Heart Disease and all forms of Cancer. Stroke is a leading cause of serious, long-term disability in the United States. High Blood Pressure is the number one risk factor for stroke.

 Incidence of Total (First Ever and Recurrent Stroke) Stroke. 1999. Williams, Jiang, et al.

 American Heart Association

HOPE:

If you have high blood pressure, you can often lower it by simply modifying your diet in order to lose weight, reduce fat intake, and reduce overall calories. Reducing salt intake is important for some people. These dietary changes, along with a little exercise, can really help to reduce high blood pressure. Research indicates that women who walked 2 or 3 hours a week had a 30% lower risk of any type of stroke and those who usually walked at a brisk pace had a 37% lower risk of any type of stroke. ( Women’s Health Study published in Stroke: Journal of the American Heart Association)

If the blood pressure of the entire population was controlled (regular exercise, a prudent diet low in fat and high in fruit and vegetables) we would eliminate 246,500 strokes each year. If we all reduced cholesterol levels, we would eliminate 100,000 strokes. If the entire country stopped smoking, 61,500 strokes would not occur. If we eliminated heavy alcohol use, 23,500 strokes would be eliminated. The Stroke Network

These numbers give us an idea of how much we can really do to decrease our stroke risk. Know what your risk factors are. Do what you can to modify your lifestyle. Think of the good things that can be done, that can be enjoyable, and that you can adopt into your day-to-day routines. If you need medications, don't forget to take them as prescribed. Remember that even small changes can make big differences.

WHOLENESS:

“…or don’t you know that your body is the temple of the Holy Spirit, who lives in you and was given to you by God? You do not belong to yourself, for God bought you with a high price. So you must honor God with your body.”

1 Corinthians 6:19-20

Heart Health

FACTS:
Blockage of the arteries that supply blood to the heart (coronary heart disease) still causes more deaths in the United States than any other condition.  Source: American College of Physicians, American Society of Internal Medicine.

HOPE:
A study was designed to examine whether a diet high in fruit and vegetable consumption reduces the risk for coronary heart disease.  The study included 84,251 women (34-59 years of age) and 42,148 men (40-75 years of age). Women were followed for 14 years and men for 8 years.
What did the researchers find? Although the lower occurrence of heart attacks was partly explained by health factors other than diet, it was also independently related to high fruit and vegetable intake. For every serving increase in the intake of fruits or vegetables, there was an associated 4% lower risk for coronary heart disease. Green leafy vegetables and fruits and vegetables rich in vitamin C were most protective against heart attacks.  Source: “The Effect of Fruit and Vegetable Intake on Risk for Coronary Heart Disease.” 19 June 2001 issue of Annals of Internal Medicine (volume 134, pages 1106-1114).

WHOLENESS:
“And God said, “Look! I have given you the seed-bearing plants throughout the earth and all the fruit trees for your food…Then God looked over all he had made, and he saw that it was excellent in everyway.” Gen 1: 28-31 NLT  

High Cholesterol and Heart Disease

High Cholesterol and Heart Disease 
FACTS:  

High blood cholesterol is one of the major risk factors for heart disease. A risk factor is a condition that increases your chance of getting a disease. In fact, the higher your total  blood cholesterol level, the greater your risk for developing heart disease or having a heart attack.National Heart, Lung, and Blood Institute

HOPE:  

HDL cholesterol is protective to the arteries, helping remove excess cholesterol from the artery walls, thus keeping the arteries open and unclogged. Some studies show that HDL levels are an even better predictor of overall risk of heart disease than total cholesterol levels. Men should aim for HDL levels at 45 or higher; Women should aim for HDL levels at 55 or higher. An ideal level is 60 mg/dl or more. HDL levels less than 40 are considered high risk.

NHLBI Clinical Guidelines on Cholesterol Management report that to make improvements in your HDL cholesterol level and significantly reduce your risk of heart disease, follow these recommendations:
1) Set a goal of reaching 12-20 aerobic miles per week – this level of activity seems to be needed to achieve improvements in HDL levels.
2) Achieve and maintain a healthy body weight – eating lots of refined carbohydrates can depress HDL levels;
3) Avoid smoking
4) Choose to eat “healthy fats” – Fats from plant sources, including nuts and seeeds


WHOLENESS:

“Teach us to number our days aright, that we may gain a heart of wisdom.”                                                                                            Psalm 90:12

February is Heart Health Month

In the coming weeks, The CREATION Health Center will be providing a number of initiatives to help you improve your health – even your heart health…but you can begin today.  Take a look at how CREATION Health complements your  Heart Health for the month of February -  8 principles, and all of them relate to a healthy heart!

Good health doesn’t just happen.  It is the result of mindfulness and healthy choices that are made each day.  This month, as you consider your “Heart Health”, commit to a CREATION Health SMART Plan to improve your health and vitality. In just a few weeks of making simple changes, like daily exercise, you will notice and feel the difference  – you will have more energy throughout the day, a brighter outlook, your clothes will fit better, you will sleep better. ..maybe even make more friendships. But you decide what you will do to experience a full life! It’s all about you and your life!

Choice:  Take the time for an overview of your health, and make SMART Choices

Rest:  Are you able to rest/sleep at least 7 hours each night? Short sleepers, typically those people who get less than six hours of sleep a night, as well as people who don't spend enough time in the deepest stages of sleep, are at higher risk of heart attacks and strokes than those who get at least seven hours. A 2011 study in male Japanese factory workers found those who slept less than six hours a night had a five-fold increased heart attack risk over a 14-year span compared with those who logged between 7 and 8 hours a night. Virend K. Somers, MD, professor of medicine and cardiovascular diseases, Mayo Clinic.

Environment: Does the environment you live in create a sense of peace or anxiety? According to the EPA, those who spend more time indoors are more susceptible to indoor air pollutants. Opening windows and doors for fresh air, reducing exposure to second-hand smoke, and being mindful of breathing in pollutants can affect your heart health.

Activity: Are you active for at least 30 minutes most days of the week? A sedentary (inactive) lifestyle is one of the top risk factors for heart disease. Exercise has a number of effects that benefit the heart and circulation. These benefits include improving cholesterol and fat levels, reducing inflammation in the arteries, helping weight loss programs, and helping to keep blood vessels flexible and open. New York Times Health Guide, January, 2013

Trust: Are you able to trust someone? Do you have trusting relationships?  Learning the process of forgiveness, leads the way for trust and reduced stress. Researchers found that mentally nursing a grudge puts your body through the same strains as a major stressful event: muscles tense, blood pressure rises, and sweating increases. Forgiveness and fostering a spirit of trust is better for heart health and to reduce stress. One study found a link between forgiving someone for a betrayal  and improvements in blood pressure and heart rate, and a decreased workload for the heart.   Harvard Health News

Interpersonal Relationships: Are you socially at ease with others? Research indicates that a lack of effective social support and interpersonal relationships has been linked with conditions as heart disease (Glynn,  et al, 1999) For your heart’s sake, reach out. Friendships are good for your heart. BC Council for Families

Outlook: When life happens, do you have a Plan B for re-framing so that you can carry on successfully? Research reported from the Harvard School of Public Health that optimism in specific seems  to play a key role in heart health. A number of studies found the most optimistic people had half the risk of a first heart attack when compared to the least optimistic. People with a better sense of well-being tend to have healthier blood pressure, cholesterol and weight, and are more likely to exercise, eat healthier, get enough sleep and avoid smoking. USA Today News, April 2012

Nutrition: Is your nutritional health intentional, or is it “catch as catch can?”  Nuts are highly protective against heart disease.  In the Harvard Nut Study, with 86,016 female subjects, those who ate 5 ounces of nuts per week were compared to those who seldom ate nuts. Results were  those who ate nuts 5 or more times per week had statistically fewer fatal heart attacks, and had 35% reduction in coronary artery disease and MIs compared with those who seldom ate nuts.  Harvard Nutrition Source.

Just Select “1” area  you would like to work on, and begin to develop  CREATION Health SMART  Goals. Your heart will be blessed!

For example: “I want to have a healthy heart and avoid the predictable chronic illnesses. To do that, I want to be more active”

S =  Make it SPECIFIC, be specific in what you want to accomplish and the action you want to take to achieve it.  Example:  I will begin with 15 minutes of moderate activity (walking) 3-5 days a week for 2 weeks, then increase it to 20-30 minutes 3-5 days a week.

M  =  Make it MEASUREABLE. If you can’t measure it, it can’t be managed. Example:  I will record daily and track the minutes and days of the week I exercise on my log sheet.

A =  Is the goal ATTAINABLE. Can you achieve it realistically? Example:  I will ask my best friend to walk with me, or family member so that I will be accountable.

R = What is the REWARD you will give yourself when you achieve the goal. Example:  If I meet my goal for 6 weeks, I will treat myself to a new pair of walking shoes.

T = What is the TIMELINE you will work from in order to achieve your goal. Example:  After 10 weeks, I’ll re-evaluate my goals and adjust my aerobic miles toward my long term goal of 15 miles per week.

Health Ministry Team Building Course

Health Ministry Team Building Course 

                                             

Florida Hospital Waterman and The Conry CREATION Health Center promote wholeness and healthy living by offering a variety of educational and training courses. The Health Ministry Team Building Course has aided hundreds of congregations and denominations throughout Central Florida to develop health ministry. The Health Ministry Team concept was initiated by Florida Hospital to prepare members of a congregation to facilitate health topics and programs which address the individual member’s health concerns, as well as the health interests of the congregation and the community as a whole. Health Ministry is an inclusive team process and is comprised of congregational members who have a love for God, an interest in health and a desire to help others. The ultimate goal of developing health as a ministry is to equip each member to incorporate whole person health principles into daily life in order to experience the abundant life promised by God in John 10:10 – “I have come that you may have life and have it more abundantly.” Seating for the Health Ministry Team Building Course is limited, so please reserve your space today!

It is important that the attendees from your congregation plan to attend all sessions in order to be fully prepared. Often congregations bring their whole team so that all are “on the same page” as they begin health ministry development.

The course is taught over 8-hours in 2 sessions and prepares your leadership and/or health ministry team to:

• ·         Review the state of our community’s health issues
• ·         Re-discover and the connection between faith and health
• ·         Understand the principles of whole person health within the congregation
• ·         Learn the processes for successful health behavior change
• ·         Identify consumer health resources
• ·         Implement successful congregational health surveys
• ·         Plan and implement health topic presentations and successful lifestyle change programs

Dates: February 2 – 3, 2013 (Saturday and Sunday)

Time: 2pm – 6pm

Location: Florida Hospital Waterman

Conry CREATION Health Center Conference Rooms

1000 Waterman Way, Tavares, FL 32778

(Main Floor – West Atrium)

Cost: $20.00 per attendee (includes manual, handouts, refreshments)

For more information and to register, call the CREATION Health Center – 352-253-3685