Astonishingly, over 735,000 Americans have a heart attack every year. With heart disease being the #1 killer in western countries, including the United States, with over 17 million people dying every year due to heart disease worldwide. Most heart attacks are preventable and most risk factors for cardiovascular disease are preventable.
Even more astonishing is that loneliness is associated with a 29% increased risk of having a heart attack and a 32% increased risk of having a cerebral vascular accident (CVA), also known as a stroke, according to a review of studies published online by the journal Heart (April 18, 2016).
This research validates the importance of friendship in living a long and meaningful life. Many argue that a sense of belonging and purpose combined with a strong social support system will have more influence on the aging process than more traditionally thought of factors such as diet, weight control, and exercise.
The cardiovascular system consists of the heart and blood vessels. It is responsible for carrying nutrients and oxygen to the tissues and removing carbon dioxide and other waste out of the cells and tissues. Diseases of the cardiovascular system include the following (this is only a partial list):
- Heart attack
- Stroke – cerebral vascular accident (CVA)
- Arteriosclerosis – hardening of the arteries
- Coronary artery disease (CAD) – also known as heart disease
- Heart valve diseases/disorders
- Heart (cardiac) arrhythmias – abnormal rhythms of your heart rate or beat
- Heart failure – also known as congestive heart failure (CHF)
- Hypertension – high blood pressure
- Peripheral vascular system (PVD) or peripheral artery disease (PAD)
Heart attacks are often associated with men, but cardiovascular disease is actually the leading cause of death in both genders. One out of every two men and one out of every three women will develop heart disease.
Although more men die of heart disease than women, females tend to be underdiagnosed. Once the condition is discovered, it’s often too late to intervene. Nearly 29% of female related death is cardiovascular in nature.
Possible Signs of a Heart Attack:
- Pain in the left shoulder, pain in the jaw, neck or upper back
- Dizziness, lightheadedness or fainting spells
- Shortness of breath
- Pressure or pain in the chest, typically the left side
- Nausea and vomiting
- Sudden sweating
- Extreme fatigue
Symptoms of a heart attack can be very different among individuals and are typically more subtle in women. If you have any concerns, please seek medical advice immediately. Most importantly, be proactive! The best time to start is prior to an issue occurring.
8 Tips on How to Avoid a Heart Attack:
Nurture Meaningful Friendships: The importance of having strong meaningful friendships cannot be understated. From the earliest times, having friendships is part of the human experience. The importance of friendship is even referenced in the earliest of writings such as this verse from the Old Testament in the Bible Proverbs 18:24, “One who has unreliable friends soon comes to ruin, but there is a friend who sticks closer than a brother.” Research continues to validate that friendship is a key to longevity and avoiding heart disease.
Manage Your Diabetes: If you are diabetic, you are at an increased risk of heart attack and cardiovascular disease. Newer research indicates that sugar and insulin resistance is more of a significant risk factor for cardiovascular disease than excessive saturated fat intake and/or salt. Reduce your carbohydrate (sugar) intake and manage your diabetes. The best and most effective method is through a proper diet and exercise program.
Stop Smoking: Smoking is highly correlated to cardiovascular disease. If you smoke, please make every effort to cut back and then quit. Nearly 20% of all deaths from heart disease are directly related to cigarette smoking.
Manage Your High Blood Pressure: High blood pressure makes the heart and cardiovascular system work harder. Over time, this excessive pressure can lead to an enlarged heart (cardiomegaly) as well as damage to the blood vessels in the kidneys and brain. It increases the risk of a heart attack, stroke, and kidney disease. High blood pressure also increases your risk of developing dementia or Alzheimer’s disease.
Acupuncture is proven to be helpful in lowering blood pressure. By applying acupuncture needles at specific sites along the wrist, the forearm or leg, it stimulates the release of opioids, which decreases the heart’s activity and thus, its need for oxygen. In turn, this will lower your blood pressure. Blood pressure can typically be managed through a healthy diet and regular exercise.
Maintain a Healthy Weight: Obesity is associated with diabetes, high blood pressure, and coronary artery disease. These all increase your risk of developing heart disease. Studies have shown that excess body weight (not including all of the other associated medical conditions) can also lead to heart failure. Even if you are healthy otherwise, being overweight still places you at a greater risk of developing cardiovascular related diseases.
Reduce Your Stress: Stress is a normal part of life. Poorly managed stress or excessive stress can lead to emotional, psychological, and physical problems, such as cardiovascular disease and high blood pressure. Regular exercise, massage, yoga, acupuncture, and Tai Chi have all been proven to reduce stress.
Improve Your Sleep Quality: Poor sleep is linked to most of the cardiovascular risk factors including: high blood pressure; atherosclerosis; heart failure; heart attacks; stroke; diabetes; and obesity.
Be sure to get as much sleep as you need (typically 7-9 hours at night). Short naps are also an excellent way to get more sleep. I recommend that you read Michael Hyatt’s 6 Strategies to Sleep Soundly, Wake Rested, and Accomplish More.
Acupuncture is also a proven method to help people sleep better and more soundly. It can be used to treat insomnia as well.
Sit Less: Sitting for more than two hours at a time is linked to an increased risk of dying from cardiovascular related deaths. Walking daily can reduce stress, improve circulation and hormone regulation as well as benefit your overall well-being.
Implement these 8 tips to increase your health, avoid cardiovascular related illness, and help you to ultimately age successfully. Proper cardiovascular health will help you to avoid heart attacks and strokes. It will also help you to reduce your risk of other serious medical conditions, such as cancer and dementia.
Written by: Ben Shatto
Editor’s Note:Ben Shatto, PT, DPT, OCS, CSCS, is a physical therapist and Administrator for Signature Healthcare – home of House Calls, Home Health, Palliative and Hospice Care as well as the founder and editor of the website www.thePhysicalTherapyAdvisor.com. His website is dedicated to help proactive adults of all ages to understand how to safely self-treat and manage common musculoskeletal, neurological, and mobility related conditions in a timely manner so they can reach their optimal health.