WEEKEND HEALTH TIPS
February 5th , 2016
Sarah Seifert & Jeri Dreikosen—EAP and Wellness
Keep Your Heart Healthy
by Healthfinder.gov (U.S. Department of Health & Human Services)
What is heart disease?
When people talk about heart disease, they are usually talking about coronary
heart disease (CHD). It’s also called coronary artery disease (CAD). This is the
most common type of heart disease. When someone has CHD, the coronary arteries (tubes) that take blood to the heart are narrow or blocked. This happens when
cholesterol and fatty material, called plaque (“plak”), build up inside the arteries.
When plaque blocks an artery, it’s hard for blood to flow to the heart. A blocked
artery can cause chest pain or a heart attack. Learn more about CHD
Plaque is caused by:
- Fat and cholesterol in the blood
- High blood pressure
- Smoking
- Too much sugar in the blood (usually because of diabetes)
In this Issue:
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What is a heart attack?
A heart attack happens when blood flow to the heart is suddenly blocked. Part of
the heart may die if the person doesn’t get help quickly.
Common signs of a heart attack include:
- Chest pain (or feeling pressure, squeezing, or fullness in your chest)
- Pain or discomfort in the upper body – like the arms, back, neck, jaw, or
upper stomach (above the belly button)
- Trouble breathing (while resting or being active)
- Feeling sick to your stomach or throwing up
- Feeling dizzy, light-headed, or unusually tired
- Breaking out in a cold sweat
Not everyone who has a heart attack will have all the signs. Learn more about the
signs of a heart attack .
(cont. on page 2)
Favorite Health &
Fitness Apps
In
InThis
ThisIssue:
Issue:
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Power of 10
Keep Your Heart
Last Week to
Healthy
Weigh-in &
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Heart Health Trivia &
Register
Resources
Commit to be Fit
Power of 10

Interra
Health
SASD
LiveWell
Series
New Nurse

February School
Wellness Visits

Practitioner
Fitness Classes
Keep Your Heart Healthy (cont..)
by Healthfinder.gov (U.S. Department of Health & Human Services)
Am I at risk for heart disease?
Risk factors are conditions or habits that make a person more likely to develop a
disease. They can also increase the chances that an existing disease will get worse.
Important risk factors for heart disease are:
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High blood pressure
High blood cholesterol
Diabetes and prediabetes
Smoking
Being overweight or obese
Being physically inactive
Having a family history of early heart disease
Having a history of preeclampsia during pregnancy
Unhealthy diet
Age (55 or older for women)
Heart disease is the leading cause of death for both men and women in the
United States. As you get older, your risk for heart disease and heart attack increases.
But the good news is that heart disease can be prevented.
Take steps today to lower your risk of heart disease and heart attack.
To help prevent heart disease, you can:
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Eat healthy and get active.
Watch your weight.
Quit smoking and stay away from secondhand smoke.
Control your cholesterol and blood pressure.
If you drink alcohol, drink only in moderation.
Take steps to prevent type 2 diabetes
Manage Stress.
Know your numbers.
High blood pressure and high cholesterol can cause heart disease and heart attack.
Get your cholesterol checked.
Men need to get their cholesterol checked at least once every 5 years. Women at risk
for heart disease need to get their cholesterol checked once every 5 years.
Get your blood pressure checked.
Starting at age 18, get your blood pressure checked at least once every 2 years. High
blood pressure has no signs or symptoms.
Know your family’s health history.
Your family history affects your risk for heart disease. Use this family health history
tool to keep track of your family’s health. Share the information with your doctor or
nurse.
Use the myhealthfinder tool to get more screening recommendations based on
your age and sex.
Heart Health Trivia & Resources
Source: American Heart Association
How many times does your heart beat in a lifetime?
In the course of an average lifetime, your heart is likely to beat more than two and a
half billion times, without ever pausing to rest.
What does your heart weigh? Human heart size depends on body size, so
women’s hearts are often smaller than men’s. The average adult female heart
weighs 8-10 ounces – about the size of two baseballs or slightly smaller. The
average adult male heart weights 10-12 ounces – about the size of two baseballs or
slightly bigger.
Is laughter really the best medicine?
Yes, laughter is good for your heart. Studies shows that a hearty laugh can prompt
your blood vessels to expand and contract, increasing your blood flow by up to 20%.
That can promote healthier blood vessels – and help ward off cardiovascular
disease.
Source: Consumer Reports on Health, Feb. 2016
Surprisingly, the most accurate way to measure your blood pressure is not at your
doctor’s office. Up to 30% of people receive an incorrect diagnosis of high blood
pressure because their blood pressure is just taken at their doctor’s office. The U.S.
Preventive Services Task Force recommends a home blood pressure monitor.
Record levels once in the morning and once in the evening for a week.
How do I raise my “Good” HDL cholesterol?
“Good” HDLs haul artery-clogging cholesterol from blood vessel walls to the liver. If
you’re below 40 mg/dL, exercise is a great place to start. If you’re overweight, losing
a few pounds can help; for every 6 pounds you drop, you may increase your HDL
level by 1 mg/dL. Pay attention to food choices, too. Eating more monounsaturated
fats (in avocados, nuts, and olive and canola oil) instead of simple carbs such as
sweets and white bread is beneficial. Fish rich in omega-3 oil can boost HDLs too.
Most of the salt that people eat comes from prepared or restaurant foods, not
the salt shaker. That said, a teaspoon of salt contains about 2,400 mg of sodium.
Since the Dietary Guidelines for Americans recommend that "Healthy eating patterns
limit sodium to less than 2,300 mg per day," people should consume less than 1
teaspoon of salt each day. Most sodium consumed in the United States comes from
salts added during commercial food processing and preparation.
Check out these heart-healthy recipe collections:
Keep the Beat™ (U.S. Dept Health & Human Services)
Stay Young at Heart (U.S. Dept Health & Human Services)
American Heart Association - Heart Healthy Recipes
Cooking Light Heart Healthy Recipes
Dining Out??? Get heart-healthy tips for dining out [PDF - 3 MB].
SASD Wellness News
Power of 10 Challenge
Challenges and Self Reported Weigh-ins began this week! Be sure to complete these
activities and log in your MyInertia Account.
Be sure to continue to log your exercise completion each week too!
SASD LiveWell Series
has begun!
This Series will feature nutrition, exercise,
and balanced living topics! Earn Wellness
Points for Attending:
10 Points per session Topic / or
Attend all 8 earn 100 Points
Interra Health
New Hire!!!
Interra Health has hired a
3rd Nurse Practitioner to
the team!
Please welcome Ms. Laurie
Benkley! Laurie is excited
to be serving the
Healthcare needs of SASD.
Fitness Classes:
(Drop-ins Always Welcome!!!!)
.
LiveWell
Series
Spouses are welcome to attend and earn points as well!
.
Sessions begin at 5:30pm and are hosted in the LGI Room at
South H.S. Sessions are approx. 1 hour.
No Registration Needed. Click HERE for Complete Schedule.
February School Wellness Visits
Be sure to stop in to see Jeri during the month of February. She will
be taking Blood Pressures and giving out Dark Chocolate for
participating!
In the Community:
TRIATHLON TRAINING PROGRAM-SWIM-BIKE-RUN!
Attend an informational meeting on Monday, February 15 or Monday,
February 22 from 7-8 pm at the North High Commons or contact
Debbie Posewitz at 467-1092 or [email protected]
Program runs March 14 thru June 11
Mon/Wed/Thurs and some weekend dates
Dates & times will be announced at the March 14 kickoff meeting.
Fee: $195.00 Code 8154
SPARK
Tues & Thurs 4:30pm
Horace Mann Gym C
Instructor: Sarah
IGNITE
Tues & Thurs 5:15pm
Horace Mann Gym C
Instructor: Sarah
BootCamp
Mondays 4:30pm
South H.S. Room 116
Instructor: Nikki
Yoga
Tuesdays 3:30 & 4:30pm
South H.S. Room 116
Instructor: Nikki
Zumba
Mon & Wed 4:45pm
Jackson
Instructor: Penny
Rec Dept. Classes
Click HERE for schedule
Pickleball
Thursdays 6:45 - 8:45pm
Jefferson