Heart Disease and Stroke Statistics 2010 Update (American Heart Association, December 17, 2009) has been issued just in time for American Heart Month, and the news is sobering. Despite the fact that there may be broader awareness in the population about women’s heart disease, there are still disparities in how women are diagnosed and treated, translating into more than 42 million women currently living with heart disease in the United States.

According to the report, one woman dies every minute from cardiovascular disease in the United States.

•Heart disease is the leading cause of death of American women.
•More women than men die of heart disease each year.
•35.3% of deaths in American women over the age of 20, or more than 432,000, are caused by cardiovascular disease each year.
•More than 200,000 women die each year from heart attacks- nearly five times as many women as breast cancer.
•Women are less likely than men to receive appropriate treatment after a heart attack.
•Women comprise only 27% of participants in all heart-related research studies.
•58% of Caucasian women, 80% of African-American women, and 74% Hispanic-American women are overweight or obese.
•Women with diabetes are 2.5 times more likely to have heart attacks.
•48% of adult women have total cholesterol of at least 200mg/dL.
•50% of Caucasian women, 64% of African-American women, 60% of Hispanic women, and 53% of Asian/Pacific Islander women are sedentary and get no leisure time physical activity.
•African-American women, despite their higher risk of heart disease, were 10% less likely to receive aspirin and 27% less likely to receive cholesterol-lowering drugs.
•Some medications to treat hypertension in African-American patients work better and some work worse compared to Caucasian patients.
•Among African-American women over the age of 20, 44.8% have high blood pressure.
•Compared with Caucasian women, Hispanic women are nearly three times as likely to be uninsured.
•Prevalence for diabetes in Mexican-American women is two times higher than Caucasian women.

Looking for more info about Women and Heart Disease visit www.heart-strong.com

In a recent study published in the American Journal of Public Health (December 2009), Yale researchers tested the effectiveness of menus that included calorie information and also notified customers that the average adult should consume approximately 2,000 calories daily.

In this study, 303 adults were given one of three menus: the first had no labeling at all, the second had calorie information only and the third had calorie information plus the recommended 2,000 calorie daily intake.

The people in the two groups with labeled menus ate about 14% less calories than those that ordered off the menu without any labels. Also, the diners that ordered off the menu with the 2,000 calorie recommendation reported a lower intake of calories over the rest of the day. They ate about 250 calories less than the people in the other 2 groups!

Bottom line: Paying attention to those calories that are listed on the menu can actually help you consume less. Also, it is important to keep in mind the daily 2,000 calorie goal so you can plan your calories accordingly.

For more heart healthy tips visit us at www.heart-strong.com.

from the Healthy Living Center

Misery doesn’t love company. It also doesn’t love sleeping well, or enjoying activities, or eating healthfully, or making hopeful plans. Misery is, well, miserable. And when sad, empty feelings continue for two weeks or more, you’re not just feeling miserably—you may be depressed.

For many women, depression is an all-too-familiar visitor. Women are twice as likely as men to have depressive episodes. While the condition responds to many treatments, it often can recur.

Your important first step in dealing with depression is to see your primary healthcare provider. What happens next depends upon the severity of your symptoms (mild, moderate, or major), medical advice, and your choices for treatment.

Antidepressants and talk therapy are the most common approaches used to fight depression. Yet recent scientific evidence shows you may be able to use natural approaches when: (a) traditional therapies aren’t working well for you, or side effects and risks pose problems; (b) you choose not to use standard treatments; or, (c) you’d like to lessen or prevent depressive episodes.

“Individuals who are suffering from mood disorders really want choices,” says Marlene Freeman, MD, director of the Women’s Mental Health Center at the University of Texas Southwestern Medical Center in Dallas and a professor of psychiatry and obstetrics-gynecology. “It will serve our patients and the field the best if we really have an integrative approach, where we’re willing to use all possible treatment options and able to use safe and effective combinations.”

Feel better with fish oil

Dr. Freeman was part of a team that reviewed studies of patients who were on antidepressant medication but had not responded well. When the subjects were given omega-3 polyunsaturated fatty acids in addition to the antidepressants, “there was a positive effect for mood,” she says.

Omega-3s, best known as the components in fish oil, are essential natural substances our bodies need for good health. We get omega-3s only through foods we eat or by taking them as dietary supplements, usually in capsule form.

You may know about the cardiovascular benefits of omega-3s, but researchers have also been evaluating their effect on depression and other mood disorders. Those studies are built on previous findings that people with depression often have low levels of omega-3s and that depressive disorders occur less in populations that consume high quantities of omega-3-rich fish. The omega-3 fatty acids believed to improve mood are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).

Good results in the studies Dr. Freeman looked at occurred at doses of 1 to 3 grams of fish oil per day, with very few risks. Although some studies used much higher doses of omega-3s, those amounts didn’t bring better results. “With a nutritional supplement, there is an optimal dose that the body and brain need for optimal function,” says Dr. Freeman. “Providing in excess of that may not increase benefit.”

It is still unclear whether omega-3 fatty acids would be effective on their own, not in combination with medication. But the protective effect of fish oil has been fairly well established, with studies showing it may decrease the risk of depression, including premenstrual and postpartum depression. Taking omega-3s could also avoid increasing antidepressant dosages for some patients, Dr. Freeman says.

Omega-3s have other good health effects: they are vital for fetal development and may help prevent certain cancers, Alzheimer’s and dementia diseases, hypertension, diabetes, and other conditions.

Vegans who do not want to consume fish oil might get some benefit from ALA (alpha-linolenic acid), the omega-3 found in flaxseed oil. ALA is somewhat different than EPA and DHA, the omega-3s in fish oil, and has not been studied for use in depression.

Food sources of EPA and DHA include fish, seafood, and omega-3-enriched eggs. In addition to flax oil, ALA is found in canola oil, walnuts, and enriched eggs.

“I think it would be fair to say that individuals with major depressive disorders should be taking an omega-3 fatty acid supplement, unless there’s a particular medical reason why they shouldn’t—of which there are very few,” says Dr. Freeman.

Moving depression out of your life

You probably know about “runner’s high”—the great feeling people get when they exercise vigorously. But, you’re thinking, you aren’t a gym rat or one of those well-toned runners you see burning up the roads. And putting out such effort may seem impossible, especially when you feel depressed.

You can achieve the same positive mood effects from far-less-strenuous physical activities. Adding mild movement to a sedentary life can reduce your depressive symptoms even if your fitness level remains unchanged. What’s more, physical activity lessens depression regardless of your pre-existing health conditions, and may insulate you against future depressive symptoms.

“Exercise has been shown to give us a boost of energy that helps us feel motivated and do things we might not want to do if we’re feeling down and depressed,” says Teresa M. Edenfield, PhD, a researcher and clinical associate in psychiatry and behavioral sciences at the Duke University Medical Center in Durham, NC.

That effect works for people with various levels of depression, from mild to major. “For people with very severe symptoms, exercise might not be enough. They might need something like medication or therapy,” Dr. Edenfield says, noting that medical care, psychological assessment, and safety monitoring are imperative. “We always caution people to seek professional help…to think about this as a combination approach.”

Researchers are currently studying how, why, and for whom exercise works its antidepressant charm. Dr. Edenfield helped review a number of studies that supported using exercise to alleviate depression—either as an alternative to other types of treatment or in addition to them.

One notable recent study took 153 women and 49 men, all diagnosed with major depression, and assigned them to either supervised group exercise, home-based exercise, a common antidepressant medication, or a placebo (”sugar”) pill. After four months, patients in the exercise-only groups showed just about the same relief from depression (40% to 45% remission) as did those taking medication.

Folate makes a difference

Depressed people often have low levels of folate, a B vitamin important for cell growth. Adult women should take in 400 micrograms (mcg) of folate daily, with pregnant women needing 600 mcg and nursing mothers, 500 mcg. Yet even if these amounts are consumed, some of our bodies don’t absorb or use folate well, resulting in deficiencies.

Adding more folate to your diet—through foods or supplements—can reduce symptoms of depression, improve response to antidepressants, and may also help in recovery from depressive episodes. The U.S. government requires folate (as folic acid) to be added to some foods, such as fortified cereals and breads. Natural sources include liver, spinach, and black-eyed peas.

“It’s pretty sound advice for women who are experiencing mood problems to take a multivitamin with folate,” says Dr. Freeman. “Most of us should be doing it anyway.”

Other possibilities to consider

There’s evidence that vitamin D influences depression. Vitamin D deficiency, which often occurs in older adults, has been shown to be related to low mood and cognitive difficulties. Many experts believe the current recommended daily dose of 400 IU of vitamin D is too low and have been pushing for that level to be raised to 800 IU or 1,000 IU daily.
The herb St. John’s wort “has been demonstrated effective compared with placebo for more mild to moderate depression,” says Dr. Freeman, who chairs the American Psychiatric Association’s Task Force on Complementary and Alternative Medicine. She cautions that you not use St. John’s wort without a doctor’s supervision, due to various interactions the herb has with other drugs. St. John’s wort acts like an antidepressant, so should not be taken with other antidepressants. It also interferes with the proper functioning of oral contraceptives, immunosuppressants, HIV medications, and oral anticoagulants, among others.
Light therapy—originally used to treat seasonal affective disorder (SAD), a type of depression linked to the dark days of winter—is now showing year-round benefits for general depression. “It looks effective for major depressive disorder, even if it’s not seasonally related,” Dr. Freeman says. The light boxes studied in research provide 10,000 lux of bright light. You sit in front of the light (it’s angled above eye level) for about 20 to 30 minutes each day, in the morning.
For more on mental health, visit: www.healthywomen.org/healthcenter/mental-health

© 2010 HealthyWomen All rights reserved. Reprinted with permission from HealthyWomen. 1-877-986-9472 (tollfree). On the Web at: www.HealthyWomen.org.

In a recent study published in Circulation January 2010, Australia researchers reported that people who watched more than 4 hours of television daily had a 46% higher all cause mortality rate and an 80% higher risk of cardiovascular death during the study period.

The study followed 3,846 men and 4,954 women for 6 years. The average age of study participants was 50 years of age. Every hour of sitting in front of the TV raised a person’s risk of cardiovascular death by 18% and cancer death by 9%. Although they studied people sitting in front of a television, it is suggested that this risk can be associated with any long periods of sitting.

The heavy TV watchers had the most negative health effects regardless of other cardiovascular risk factors like high blood pressure, high cholesterol and lack of exercise.
Time spent watching TV can be spent on physical activity and healthy lifestyles to improve health and prevent disease.

So, the skinny TV’s may be making us fat!!!! Time to get up and get moving!!!

For exercise tips and healthy lifestyle information visit us at www.heart-strong.com.

YES IT DOES!!!! A recent study published in the Journal of the American College of Cardiology found that those who quit smoking after a heart attack lived longer than those who didn’t quit. They also discovered that just cutting down the number of cigarettes smoked improves survival time.

The study followed 1,500 heart attack survivors for 13 years. First time heart attack survivors who quit smoking were 37% less likely to die during the study period. This reduction in risk was similar to those heart attack survivors who never smoked-a 43% lower risk of death during the study compared to those who continued to smoke.

During the study period, 427 people died. The highest risk was to those who continued smoking, even when other risk factors such as obesity, exercise and overall health were taken into consideration. The good news is that risk is reduced 11% for every 5 cigarettes that are eliminated.

THE BOTTOM LINE: It is NEVER too late to quit smoking!!! Even if you have already had a heart attack, you can live longer if you cut back or kick the cigarettes totally!!!

Last time we reviewed some heart healthy eating and drinking tips for the holiday season. This week, we would like to share some more tips from healthy traveling practices, physical activity and stress management tips.

Having a heart healthy holiday may be easier than you think!

Heart Healthy Travel Tips:
1) If you are delayed in the airport or train station don’t just sit there and complain, get up and walk around!! All extra steps count!
2) If you will be eating on the go, try to pack a few healthy items in your carry on bag-like an apple, orange, banana or granola bar.
3) If you buy something at the newspaper stand/candy shop opt for the nuts over the candy bar. They are high in fiber and heart healthy omega-3 fatty acids.
4) If you will be eating at one of the airport restaurants, opt for the salads minus the creamy dressings, bacon bits, and cheese. Instead, go heavy on the veggies and light/fat free dressings or vinaigrettes. If you want to “sink you teeth” into a sandwich opt for the grilled chicken or turkey club type sandwich and ask for dressings or sauces on the side. Avoid the fried, fatty foods.

Heart Healthy Activity Tips:
1) Participate in outings that involve physical activity like skiing, sleigh riding, ice skating and walking.
2) At the shopping malls park in the furthest spot from the store to increase your walking.
3) Go window shopping and enjoy the holiday decorations. Take your pedometer with you and count your steps. Aim for 10,000 steps per day!
4) Dance at holiday parties.
5) Schedule exercise/physical activity into you routine. Exercise increases your energy level.
6) Take the dog for a walk and enjoy the holiday decorations in the neighborhood.
7) Go Christmas caroling.
Cut down your own Christmas tree.
9) Take the stairs whenever possible instead of elevators and escalators.

Tips for Managing Holiday Stress:
1) Schedule some down time for yourself to relax and de-stress
2) Learn some relaxation techniques and use them throughout your stressful days. Yoga, meditation, and deep breathing exercises can be very relaxing.
3) Include a chair massage for yourself during holiday shopping trips.
4) Remember to have fun each and every day. Find some humor in every day life. Laughter is a great way to relieve stress.
5) Try to always keep a positive attitude and surround yourself with happy people.
6) Try not to focus on money issues every day. If you have made financial mistakes in the past, use it as a learning experience and avoid similar mistakes in the future.

For additional heart healthy information visit us at www.heart-strong.com.

HAVE A HEALTHY HOLIDAY SEASON and a Wonderful 2010!!!!!

Well, the Holidays are almost upon us and if you are anything like me…you are thinking about some of those delicious holiday treats and gatherings with family and friends. Almost every event that you attend will tempt your will power: cocktail parties, Christmas parties, office parties, etc. Whether you celebrate Christmas, Hanukkah, or Kwanzaa…food and drink will abound! Tasty hors d’oeuvres….Eggnog …Christmas cookies…Toasting the New Year with your favorite cocktail…etc.etc.etc.

Here are some tips to help you make it through the holiday season without too much damage to your waistline. There are things you can do to try and minimize weight gain during this tough season!

Heart Healthy Holiday Eating Tips:
1) Do not go to holiday parties hungry to avoid overeating at the party.
a. Eat regular meals before the party – do not skip meals.
b. Drink plenty of water before you go.
2) Avoid talking/socializing around the buffet or in the kitchen.
3) Walk around the buffet table first so you can choose the foods you really enjoy-which might be near the end of the table.
4) Watch your portion sizes-moderation is key. Choose a smaller plate if you have an option!
5) Eat slowly! Put your fork down between bites. Eating slower allows you to feel full when you have eaten enough.
6) Avoid high fat items-fried, buttery, creamy, and cheesy; fill your plate with healthy choices like fruits, vegetables, and baked, grilled or broiled options. Try to minimize sauces, dressings and condiments, if possible. These usually add a lot of calories to your food!
7) Bring a healthy meal or snack to a potluck dinner.
Take healthy snacks with you when you go food shopping. NEVER go food shopping when you are hungry.
9) If you are the cook – select healthy dishes prepared in a healthy manner.
a. Try to bake, broil or grill food, avoid fried frying.
b. Use low fat sour cream, cheese, and milk in recipes.
c. When baking, try to use fat free sprays or lower fat ingredients.
d. Try to add beans to salads, casseroles and appetizers (beans add fiber to the meal and helps you feel fuller).
e. Select whole wheat/whole grain products – crackers, bread and pasta (avoid white flour).
f. Serve fresh fruit for dessert or include it in dessert options with low fat cool whip or dark chocolate.
g. Offer bite-sized desserts that are low fat.
h. Serve fruit and vegetables as the main dish and meat as a side dish.

Heart Healthy Drinking Tips:
1) Limit alcoholic beverages to 1 or 2 servings per day.
2) Drink a glass of water in between alcoholic beverages.
3) Eat food prior to and while drinking alcoholic beverages.
4) Do not drink and drive.
5) Choose lighter options to cut back on extra calories – try spritzers, lite beer or low calorie mixers. Avoid drinks mixed with cream and frozen drinks.

Hopefully some of these tips will help guide you through the holiday celebrations. Remember, even small healthy changes count!

Join us next week when we discuss healthy travel tips and ways to stay active and decrease stress during the holidays.

All of us at Heartstrong wish you and your families a happy and healthy holiday season!!

For more healthy tips, visit us at www.heart-strong.com.

A new study in The Journal of Clinical Endocrinology and Metabolism shows that wolfing down your food may increase your risk of overeating. Eating too quickly may halt the release of hormones in the stomach that make you feel full, which will cause you to overeat! In this small study, 17 men ate the same test meal at two different rates-once over a period of five minutes and once over 30 minutes. Blood levels of stomach hormones were drawn at 30-minute intervals ending at 210 minutes. When the men ate quickly, there were lower levels of stomach hormones that cause a full feeling. The researchers concluded that eating more slowly leads to greater appetite reduction than eating fast.

Bottom line is……if you are rushing through your day, spare a few extra minutes for eating your meals!!

For more information about healthy lifestyles visit www.heart-strong.com.