Give Your Heart Some Love

02/01/2024

February is American Heart Month and a time when all people are encouraged to focus on their cardiovascular health. Heart disease is the leading cause of death for men, women, and people of most racial and ethnic groups in the United States. People who are most at risk for heart disease are those with high blood pressure, high blood cholesterol, and those who smoke. Several other conditions and lifestyle choices can put you at a higher risk of heart disease, such as: (1)

Diabetes
Overweight and obesity
Unhealthy diet
Lack of physical activity
Excessive alcohol use

Symptoms of Heart Disease

Heart disease may be “silent” and not diagnosed until a person experiences signs or symptoms of a heart attack, heart failure, or an arrhythmia. Symptoms may include: (2)

Heart attack: chest pain or discomfort, upper back or neck pain, indigestion, heartburn, nausea or vomiting, extreme fatigue, upper body discomfort, dizziness, and shortness of breath
Arrhythmia: fluttering feelings in the chest or palpitations
Heart failure: shortness of breath, fatigue, or swelling of the feet, ankles, legs, abdomen, or neck veins

What Behaviors Increase the Risk of Heart Disease

Lifestyle choices can greatly increase your risk for heart disease. Things like:

Eating a diet high in saturated fats, trans fat, and cholesterol has been linked to heart disease and related conditions.
Too much sodium in your diet can raise your blood pressure which increases your risk for heart disease.
Not getting enough physical activity can lead to heart disease and increase the risk for other conditions such as obesity, high blood pressure, high cholesterol, and diabetes.
Drinking too much alcohol can also raise blood pressure and increase your risk for heart disease, and any tobacco use increases your risk of heart disease and heart attack.

Genetic factors likely play some role in high blood pressure, heart disease, and other related conditions as well. However, it is also likely that people with a family history of heart disease often share common environmental factors that may increase their risk. (3)

Diet and Lifestyle Recommendations for Heart Health

A healthy diet and lifestyle are the keys to preventing and managing cardiovascular disease, along with many other conditions. It doesn’t have to be hard! Even just small changes can make a big difference if you are consistent. Don’t think of these changes as a temporary diet but as a change in your overall pattern. Make some of these simple steps below for long-term benefits to your overall health and your heart: (4)

Know how many calories you should be eating and drinking to maintain a healthy weight. This will account for several factors such as your age, gender, and level of activity. A good starting point could be a calorie calculator online, but it is best to speak with your provider so they can help you take your personal factors into account.

Increase the amount and intensity of your physical activity. You should aim for at least 150 minutes of moderate physical activity or 75 minutes of vigorous physical activity per week. Being physically active is a major step toward good heart health. Not only will it help you keep your weight under control, but it strengthens the heart muscle and wards off any artery damage. Here’s how different exercises can benefit your heart health: (5)

Aerobic Exercise improves circulation which results in lowered blood pressure and heart rate. It also reduces the risk of type 2 diabetes. Ideally, you should perform some type of aerobic exercise at least 30 minutes a day, five days a week. Examples of this type of exercise include brisk walking, running, swimming, cycling, or playing tennis.
Resistance Training (Strength Work) can help reduce fat and create leaner muscle mass. Research shows that a combination of aerobic exercise and resistance work may help your good cholesterol and lower the bad. You should aim for at least two nonconsecutive days per week of strength training. Examples include working with free weights such as dumbbells or hand weights, weight machines, resistance bands, or body-weight exercises like push-ups and squats.
Stretching, Flexibility and Balance don’t directly contribute to heart health but they allow you to stay flexible and free from joint pain, cramping, and other muscle issues which in turn helps you maintain your aerobic exercise and resistance training. You should stretch every day before and after every other exercise.

Eat an overall heart-healthy diet such as: (6)

Vegetables such as leafy greens (spinach, kale, cabbage), broccoli, and carrots
Fruits like apples, bananas, oranges, pears, grapes, and prunes
Whole grains such as oats, brown rice, and whole-grain bread
Protein-rich foods:
- Fish high in omega-3 fatty acids like salmon, tuna, and trout
- Lean meats such as 95% lean ground beef, pork, chicken, or turkey
- Eggs
- Nuts and seeds
- Legumes such as kidney beans, lentils, chickpeas, black-eyed peas, and lima beans
Foods high in healthy fats:
- Olive oil
- Walnuts, almonds, and pine nuts
- Nut and seed butters
- Sesame, sunflower, pumpkin, or flax seeds
- Avocados
- Tofu

Foods and drinks to limit include processed foods, added sugars, high-sodium items, soda, and alcohol.

Live tobacco-free. Cigarette smoking and using other tobacco products greatly increases your risk for heart disease. If you currently smoke but would like to quit, you can follow the below five steps: (7)

Set your “Quit Day” within the next 7 days and make a pledge in front of people who will support you.
Choose your method whether it’s “cold turkey”, or cutting down the number of cigarettes per day until you reach zero.
Talk with your healthcare professional to decide if you’ll need medicines or other help to successfully quit.
Make a plan for your quit day and afterward such as having healthy snacks available, keeping yourself busy with activities you enjoy, etc.
And finally, quit tobacco on your quit day!

As always, you can and should consult a healthcare professional such as your physician or pharmacist who can also help you take the proper steps to quit for good.

Work with your healthcare team. You and your healthcare team, like your physician and pharmacist, can work together to prevent or treat any conditions that may lead to heart disease. Discuss this treatment plan regularly, and bring any questions you have to all your appointments. If you’ve already had a heart attack, your healthcare team will work with you to prevent another one. If your treatment plan includes medications, be sure to take any medications as directed and tell your pharmacist if you are experiencing any side effects.

Sources

1. https://www.cdc.gov/heartdisease/facts.htm

2. https://www.cdc.gov/heartdisease/about.htm

3. https://www.cdc.gov/heartdisease/risk_factors.htm

4. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/aha-diet-and-lifestyle-recommendations

5. https://www.hopkinsmedicine.org/health/wellness-and-prevention/3-kinds-of-exercise-that-boost-heart-health#:~:text=Aerobic%20Exercise,-What%20it%20does&text=How%20much%3A%20Ideally%2C%20at%20least,per%20week%20of%20moderate%20activity.

6. https://www.nhlbi.nih.gov/health/heart-healthy-living/healthy-foods

7. https://www.heart.org/en/healthy-living/healthy-lifestyle/quit-smoking-tobacco/5-steps-to-quit-smoking

Combating 7 of the Most Common Nutrient Deficiencies

06/01/2023

For most, having a healthy lifestyle is a top priority. Eating a balanced diet and exercising regularly are often the first things people think of when looking to make positive lifestyle changes. However, many people who are active and eat well can still have nutrient deficiencies without realizing it.

Drug-Induced Nutrient Depletion

While we take prescription medications to improve health, many medications (prescription and over-the-counter) can also deplete the body of essential vitamins, minerals, and enzymes the body needs to function optimally. This depletion in nutrients is more specifically a result of drug-nutrient interactions that influence food intake, nutrient digestion, absorption, distribution, metabolism, and much more.¹ Some medications interfere with the absorption of nutrients, others lead to increased excretion of nutrients, and some block the body’s production of certain nutrients. The list goes on. Eventually, these nutritional deficiencies can become significant and cause severe side effects, especially when the medications are taken for long periods as nutrient deficiencies tend to develop gradually over time.²

How to Avoid Drug-Induced Nutrient Depletion

With America’s increasing reliance on prescription medications (50% of adults regularly take one prescription medication and 20% take three or more), avoiding nutrient depletion can be difficult, but it’s possible.¹ The best way to avoid drug induced nutrient depletion is to talk with your pharmacist. Be honest about what side effects you are experiencing and ask them to review which nutrients might be depleted by your regimen. Consult with your doctor or pharmacist about what supplements may be right for you, or if your regimen can be modified to reduce your risk.

combat common nutrient deficiencies with vitamins & supplements

Common Nutrient Deficiencies and How to Avoid Them

To make up for nutrient deficiencies, there are many over-the-counter vitamin and supplements options — so many that it can be hard to figure out which ones could benefit you. Choosing the vitamins and supplements that are right for your body and lifestyle can be overwhelming, but educating yourself on the nutrient effects from your current medication regimen and learning about the most common nutrient supplement options and their properties can help to alleviate this stress.

1. Iron

Iron is crucial for growth and development, increased energy, better brain function, and healthy red blood cells.³ If you typically incorporate red meats in your diet, you should get enough iron. However, the amount of iron you need may increase during times of rapid growth and development, like puberty and pregnancy.³ Vegetarians and vegans may also need more iron if they are not incorporating plant-based iron-rich foods like white beans, lentils, spinach, kidney beans, and nuts.⁴

2. Vitamin D

Vitamin D helps the body absorb calcium, which is vital for our bone health. But don’t we get Vitamin D from the sun? Yes, we do, however, more than 40 percent of Americans don’t spend enough time in the sun each day to achieve this. Vitamin D intake is also diminished by wearing sunscreen, taking anticonvulsants, and it is not commonly found in food.³ Consult your doctor or pharmacist today about whether you should add a Vitamin D supplement to your daily regimen.

3. Vitamin B12

A B-complex vitamin is made up of eight different B vitamins, most notably vitamin B-12. Vitamin B-12 creates and sustains your energy supply by breaking down foods and identifying the micronutrients your body needs. Vegans and vegetarians are most susceptible to vitamin B-12 deficiency because many B vitamins are found in animal products.³

Vitamin B-12 deficiency is prevalent in those that have metabolic abnormalities like type 1 and type 2 diabetes patients. Additionally, B-12 deficiency is also associated with gestational diabetes.⁴ If you are at risk, consult with your doctor of pharmacist about incorporating a B-12 supplement and/or modifying your diet to include more B-12 rich foods.

4. Calcium

Calcium is a mineral necessary for fortifying bones and teeth. As individuals age, their bone density decreases, making supplement with calcium crucial for bone health. However, more than 40 percent of the U.S. population does not consume enough calcium in their diet.³ If your diet is not rich in dairy, broccoli, nuts, and beans, it is recommended to incorporate a calcium supplement in your daily regimen. Note: For patients that take corticosteroids long-term for conditions like rheumatoid arthritis, calcium supplementation is crucial and highly recommended.⁴

5. CoQ10

Co-enzyme Q10 (CoQ10) is an antioxidant and heart support nutrient that your body uses to promote cell growth and maintenance. It is found in meat, fish, and nuts, but not in enough quantity to significantly increase CoQ10 levels in your body. Studies have shown that supplementing with CoQ10 may be beneficial in restoring optimal levels of energy, reducing oxidative damage, and improving heart function. Most people have enough CoQ10 naturally, but it is often depleted in those who take medication to support healthy cholesterol level.⁵ If you are taking prescription cholesterol medication, talk to your pharmacist about nutrient depletion and the benefits of adding a CoQ10 supplement to your daily routine.

6. Magnesium

Magnesium is essential for bone health and energy production as it regulates the nervous system, eases sleep problems, balances blood sugar, and makes proteins in the body. Magnesium is in many foods, but these foods may not be part of your regular diet. To get more magnesium into your system without a supplement, try eating more: ³

Artichokes
Beans
Brown rice
Nuts
Pumpkin
Soybeans
Spinach
Tofu

Magnesium deficiency has been associated with increased cardiovascular risk, such as hypertension, stroke, and heart attack.⁴ If you are not getting magnesium in your regular diet, consider consulting with your doctor and/or pharmacist about taking a magnesium supplement.

7. Zinc

Zinc is a major player in supporting the immune system. The average American diet is not rich in zinc, so adding a zinc supplement can compensate for this and help boost your body’s ability to fight off infections and heal wounds.⁴ In addition to adding a Zinc supplement to your regimen, you can also incorporate more zinc rich foods in your diet:

Spinach
Brown rice
Grass-fed beef
Pumpkin Seeds

Patients should never begin taking a supplement to address nutrient depletion before talking with their pharmacist or physician. Some supplements may reduce the effectiveness of certain medications and may not be recommended based on the medications a patient is taking. With the help of your local community pharmacy team, you can break the cycle of nutrient depletion and get the most benefit out of your medication regimen.

Sources

https://www.webmd.com/diet/supplement-guide-coenzymeq10-coq10#1

FEBRUARY 2020: Reducing Your Risk of Heart Disease

02/01/2020

February is healthy heart month. Heart disease is the number one killer in both men and women in the United States. People who have high blood pressure, cholesterol, diabetes, are overweight, or have a history of smoking or cardiac conditions in their family are at a higher risk of developing heart disease. Other factors include: not enough physical activity, excessive alcohol use, stress, and not eating a healthy diet. Here are some healthy steps to take to reduce your risk of heart disease.

• Quit smoking – smoking is a major cause of coronary heart disease.

• Maintain a healthy weight – the extra weight puts more pressure on the arterial walls and forces your heart to work harder.

• Reduce stress and look after your mental health. Anxiety and depression can put a strain on the heart.

• Control your cholesterol and blood pressure with diet, exercise, stress reduction, or prescription medication. See November and December 2019 Wellness Corner.

• Stay physically active – The American Heart Association recommends at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise a week. See January 2020 Wellness Corner.

• Get enough sleep. Research has shown a lack of sleep can lower the metabolism, making it harder to lose weight and increases the risk of developing high blood pressure. See March 2019 Wellness Corner.

• Eat nutritious foods and moderate proportions – eat foods that contain healthy fats from vegetables, nuts, seeds, and fish. Avoid foods high in salt, saturated fat, and sugar. Avoid butters, red meat, cheese, and baked goods.

• Get yearly checkups.

About Shima: Shima graduated from the University of Arkansas with a BS in Microbiology in 1997 and worked at the University of Arkansas for Medical Sciences with the Infectious Disease Department on clinical trials for over 4 years. She then pursued a career change and graduated with her Doctorate degree from St. Louis College of Pharmacy in 2007. During her years enrolled in pharmacy school she worked part-time at St. Louis University, where she helped design a laboratory protocol for the BCG Vaccine Study, which received full funding in 2011.

Shima joined Sinks and Medley Pharmacy in September of 2014 as a pharmacist. She continually strives to focus on improving outcomes and raising the quality of life for patients with all types of medical ailments and conditions.

JANUARY 2020: 30 Easy Ways To Fit In 10 Minutes of Exercise

12/31/2019

Many of you may have made New Year’s resolutions and some of those might include fitting some exercise in your day. Some of us feel we do not have time to exercise. Here are some ideas to help you fit in a mini workout throughout the day if you don’t have time to hit the gym.

30 easy ways to fit in 10 minutes of exercise:

Around the House

1. Morning newspaper – 5 minute power walk up the street in one direction and back in the other.

2. If you’re housebound – hop on a treadmill or exercise bike.

3. Try 5 – 10 minutes of jumping jacks (in 10 minutes a 150 lb woman can burn 90 calories).

4. In the kitchen cooking – while waiting for a boiling pot of water, do wall push ups, wall sits, or calf raises.

5. After dinner, go outside for a walk, or play tag or shoot baskets with your kids.

6. Just before bed or before you shower in the morning, do a few repetitions of dumbbell exercises.

While Waiting

7. While you wait for your child to take some kind of lesson or class, walk around the block several times. You could add a 1 – minute burst of jog to the walk as your fitness level improves.

8. Long wait at the Dr. office – Ask the receptionist how long of a wait, most are willing to tell you, and walk around the medical building.

9. If you’re at a soccer or softball game, walk around the field.

10. Throw a ball back and forth, or run for fly balls at the park with your child.

At Work

11. Ride your bike or walk to work if you can.

12. Walk to a restaurant, on your lunch, on a route that takes you a little bit out of your way.

13. If you have a meeting in another building, leave 5 or 10 minutes early and walk or after the meeting do extra walking.

14. Try 5 to 10 minutes climbing stairs on breaks.

15. While waiting for an elevator or watching your food microwave, try strengthening your core with ab exercises. Stand feet parallel and knees relaxed, contract the muscles around your belly button, then elevate your upper torso and release, finally contract your buttocks for a few seconds.

When You’re Watching TV

16. Put the remote by the TV and get up to change channels.

17. Dance like you are 16 again.

18. Jog in place or do jumping jacks during commercials.

19. Do leg exercises and lifts with small weights while you watch TV.

While Traveling

20. Pack your sneakers and use the gym facilities or apps on your phone for exercising.

21. Stop twice a day for short brisk walks and stretching while traveling by car.

22. During layovers at the airport, climb the stairs and walk around as much as you can.

23. Book a hotel room on the higher floors and take the stairs, try two stairs at a time.

24. Do calf stretches if you’re riding the elevators.

While Sitting down at Work or Home

25. Calf muscle toning – remain seated and raise your legs up on the very tips of your toes. Hold for 10 seconds and repeat 8 times.

26. Ankle Rotations – rotate your ankles in both directions for 5 seconds. Do 5 sets of 8 reps in each direction.

27. Arm Stretches – use the right arm by reaching as far to the left as you can while supporting it in the crook of your left elbow, hold the stretch for 5 seconds. Repeat 8 times then switch to the left arm.

28. Rotating at the waist – rotate as far to the left as you can and hold for 5 seconds, then repeat on the right. Repeat 5 sets. Us the backrest of your chair for extra support.

29. Crunches – move to the edge of your seat and lean back on the backrest, then lift your straightened legs a few inches above the ground and raise your back a few inches of the backrest, keeping your navel pulled towards your spine. Hold for 10 seconds. Repeat 8 times.

30. Leg lifts – starting with both feet flat on the floor, do leg lifts, starting first with the right leg and then the left. Lift each leg until it touches the underside of your desk. Do 10 sets of 8 reps.

Source: prevention.com and Your modern family