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This Thanksgiving, Talk About Family Health History

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Family history is a key factor in determining whether an individual is at high risk of developing heart disease. However, talking to your family members about their health history can be tough. That’s why, in 2004, the U.S. Surgeon General launched a campaign encouraging Americans to talk about their family health histories on Thanksgiving.

Despite this officially-sanctioned campaign, many people find it difficult to discuss health history with parents and other relatives. This is sensitive, personal information, after all, and it doesn’t always make for the most pleasant dinner conversation. But the benefits can be significant. So we’re offering a few tips on how to make these tough talks a little easier.

photo credit: @cottonbro accessed 11/20/19 via CC0

Don’t Spring It

Let family members know that you’d like to discuss health history at least a few days before the holiday. That will prevent people from feeling caught off guard.

Break the Ice

You may have to be the first to share in order to make others feel comfortable. Or begin by asking specific questions, not just about certain diseases, but also about timelines, complications and side effects.

Ask Everyone

Don’t just question older family members or those in poorer health. Ask all relatives to share as they feel comfortable. Also, try to gather information about deceased relatives, if it is available.

Take and Share Notes

Record any relevant information, then share with other family members, including those who are not present. You could copy and mail hard copies, or share securely online. These documents will be helpful as family members visit the doctor throughout their lives.

However you choose to discuss family health history, the most important thing is that you start the conversation. If everyone remains open and willing, it could be a positive discussion that ultimately brings your family closer together – and helps keep you all healthy for many Thanksgivings to come.

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HeartCert CPR is your trusted training partner for CPR, ACLS, PAL, EMR and First Aid in the Twin Cities and throughout Minnesota. We now offer online, night and weekend classes to fit your busy schedule!

HeartCert offers a variety of courses, including CPR/AED/First Aid and CPR/AED, Basic Life Support (BLS), Advanced Cardiac Life Support (ACLS), Pediatric Advanced Life Support (PALS), and Emergency Medical Responder – First Responder (EMR). Courses and certifications from both the American Heart Association and American Red Cross are available.

Find your CPR class at any of our convenient Twin Cities locations, including our new headquarters, HeartCert CPR Eagan.

Is Yoga Heart-Healthy?

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Yoga has been increasing in popularity in Minnesota, with classes being offered in studios, gyms and retail stores, on lakeshores and outdoors in winter, with goats (yes, goats) and more. If you’re embarking on a fitness journey to improve your heart health, you may wonder whether yoga will actually benefit your heart. Good news: studies have found that both the physical and mental aspects of yoga are good for the heart.

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Studying the effects of yoga is somewhat difficult. This is because there are many different forms, and classes are held at different lengths and intensities. But initial research shows that yoga’s primary benefit is reducing stress, which lowers blood pressure, heart rate, inflammation and more.

yoga

Yoga appears to have a positive effect on physical health as well. One study found that people who practiced had lower cholesterol, blood pressure and triglycerides than people who didn’t exercise. There are obvious benefits of stretching and strengthening the body, of course. Researchers think yoga may encourage participants to engage in other healthy behaviors, like moving more and eating a healthier diet.

So if you’re looking to lower your heart disease risk, give yoga a try! And make sure that you’re prepared if a fellow practitioner should suffer a cardiac event – sign up for a HeartCert CPR class today.

HeartCert CPR is your trusted training partner for First Aid and CPR in the Twin Cities and throughout Minnesota. We now offer online, night and weekend classes to fit your busy schedule! We offer a variety of courses, including CPR/AED/First Aid and CPR/AED, Basic Life Support (BLS), Advanced Cardiac Life Support (ACLS), Pediatric Advanced Life Support (PALS), and Emergency Medical Responder – First Responder (EMR).

Find your CPR class at any of our convenient Twin Cities locations, including our new headquarters, HeartCert CPR Eagan.

The Easiest Way to Prevent Heart Disease: Physical Activity

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What do you think of when you hear the term “physical activity?” Do you think of hours at the gym, on the treadmill or lifting weights? Do you think of running long distances, doing exercise videos, or trudging through workouts you hate?

physical activity

If so, you may need to refresh your views on physical activity. Because it doesn’t have to be an unpleasant, time-consuming chore – it can be as simple as working in your garden, walking around the block or having a dance party in your kitchen. And the benefits to your health – both physical and mental – are worth finding an activity you enjoy.

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According to medical professionals, physical activity is key to heart health, specifically. Moving your body on a regular basis improves the strength of the heart muscle, the health of the arteries, and lowers blood pressure and cholesterol. Physical activity moves oxygen throughout the body more efficiently, and helps your brain perform better. It releases feel-good endorphins that boost mental health and well-being.

Not sure how to get started? Keep it simple. Take the stairs at work, or walk to the store instead of driving. Rake leaves or shovel snow. Walk or, yes, run. Do whatever appeals to you, because that will keep you committed.

The American Heart Association recommends at least 150 minutes per week of moderate-intensity aerobic activity, or 75 minutes at a more vigorous intensity. That can be broken up into 20 or even 10 minutes chunks, and should ideally be combined with strength and flexibility exercises.

When it comes to physical activity and heart health, every little bit counts! 

If someone in your family or workplace suffers cardiac arrest, are you prepared? Sign up for a HeartCert CPR class today.

HeartCert CPR is your trusted training partner for First Aid and CPR in the Twin Cities and throughout Minnesota. We now offer online, night and weekend classes to fit your busy schedule! We offer a variety of courses, including CPR/AED/First Aid and CPR/AED, Basic Life Support (BLS), Advanced Cardiac Life Support (ACLS), Pediatric Advanced Life Support (PALS), and Emergency Medical Responder – First Responder (EMR).

Find your CPR class at any of our convenient Twin Cities locations, including our new headquarters, HeartCert CPR Eagan.

Maintain a Healthy Blood Pressure this Holiday Season

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The holiday season is a fun and special time of year – but it can also be stressful. The endless to-do list and hectic schedule, combined with short days, end-of-year projects at work, and potential family drama can take a toll. For those with high blood pressure, especially, the stress of the holidays can pose a very real health risk.

holiday

High blood pressure, or hypertension, is one of the leading risk factors for heart disease and stroke. Approximately 80 million Americans have high blood pressure, so it’s important to help our loved ones have a healthier holiday – and to make sure that at least one person at our holiday parties is trained in hands only CPR!

Here are a few tips for maintaining a healthy blood pressure this holiday season, courtesy of the American Heart Association.

Minimize Stress

This is a tough one, but it’s so important. Instead of focusing on your stress (which can actually make you feel even more stressed!), brainstorm some ideas for self-care and stress relief. Try shopping online to avoid crowds, or visiting the mall during off-hours. Perhaps you can leave a holiday party early to have a quiet evening at home alone. Schedule a massage or a pedicure – if nothing else, it’ll give you something to look forward to!

Avoid Sodium

Many of the holiday treats we love can be pretty bad for us. Instead of trying to abstain completely (which never really works), focus on making better choices when you can. Popular holiday party foods like cheese and cured meats are usually pretty high in sodium, so stick to the fruit and veggie tray instead!

Take Your Medicine – But Watch OTCs

In the busyness of the season, it’s common for everyday tasks – like taking medicine – to fall by the wayside. But if you have high blood pressure, it’s crucial for your health to keep your medicine routine constant. If you’re having trouble remembering to take your meds, talk to your doctor about potentially finding a different prescription.

On a related note, be wary of taking over the counter medications – specifically cold and flu medicine with decongestant. These can increase your blood pressure. If you’re suffering from seasonal illness, ask your doctor to recommend a safer alternative.

Happy Holidays from HeartCert!

 

HeartCert CPR is your trusted training partner for First Aid and CPR in Minnesota. Find your CPR Class, PALS Class, BLS Class or ACLS Class at any of our Minnesota locations:

We also partner with Appleton and Anchorage for select classes.

Midlife Isn’t Too Late to Improve Heart Health

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A lot can change in middle age. Children have left home, and may even be having kids of their own. Career trajectories change as retirement nears, and finances may be more forgiving. And, perhaps most importantly, health needs change in midlife, with potential issues beginning to show as the body ages. However, according to a new study, midlife isn’t too late to make positive changes. In fact, working to improve heart health in middle age can have significant benefits to overall health, longevity and quality of life.

Regular Exercise Can Improve Heart Health

In a new study, researchers found that people in their early 50s who engaged in regular exercise saw a significant increase in heart elasticity. More specifically, participants had a decline in heart stiffness, which is a precursor and indicator of future heart failure. In addition, their bodies processed oxygen more efficiently.

midlife

Exercise Must Be Rigorous and Consistent

There were a few caveats to the study findings. Participants engaged in high- and moderate-intensity exercise four to five times per week, and kept with the program for two years. So in order to see those long-term heart health benefits, the exercise program needs to be consistent and fairly rigorous, and it must be sustained for a long period of time.

Begin in 50s for Heart Health Benefits

Further, researchers found that those midlife years – the early 50s – are the “sweet spot” to improve heart health. When participants in their 60s engaged in the same exercise program, their overall health improved, but they didn’t experience the same long-term boost to heart health

If adopting a new exercise regime in your 50s seems daunting, experts recommend shifting your mindset. Instead of thinking of exercise as a thankless task to fit in to an already busy life, make it part of your daily routine, like brushing your teeth or making your bed. Consider exercise part of your personal hygiene, instead of an additional entry on your to-do list.

No matter your age, fitness level, or overall health, hands-only CPR is a good skill to have. We offer FREE CPR and First Aid courses through Blue Cross Blue Shield of Minnesota – sign up today!

 

HeartCert CPR is your trusted training partner for First Aid and CPR in Minnesota. Find your CPR Class, PALS Class, BLS Class or ACLS Class at any of our Minnesota locations:

We also partner with Appleton and Anchorage for select classes.

Sports Fans Should Be Aware of Heart Attack Risks

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Sports fans are well-accustomed to weathering the highs and lows of a suspenseful game. If your team is performing well, it can be an exciting time. If the other team is winning, it’s a less enjoyable experience. Whatever the situation, it’s important to be aware of the potential heart risks for sports fans.

heart risks for sports fans
photo c/o si.com

According to the American Heart Association, studies have shown an increase in arrhythmias and heart attacks during major sporting events like the World Cup. With football season underway, fans here in Minnesota should be aware of their heart health and heart attack risks before sitting down to watch the game.

Increased Stress Can Raise Heart Risks

The reason for the increased heart risks for sports fans? Experts say it’s all about emotion. An attachment to a team leads to emotional stress. When a game gets suspenseful or disappointing, that stress grows in intensity. This essentially triggers a fight-or-flight response, causing an increase in heart rate and blood pressure. All of these factors can trigger a cardiovascular event.

Be Aware of Heart Disease Risks

Of course, not every sports fan is at risk of a heart attack during every game. Other heart disease risk factors – including weight, activity level, and the incidence of high blood pressure – can contribute. Talk to your doctor about your risk, and take steps to improve your heart health. Quit smoking, watch your cholesterol, eat a heart-healthy diet and get moving!

Continue to Enjoy Your Favorite Sports

Overall, these heart risks for sports fans don’t mean that you shouldn’t watch and enjoy football games. It’s just important to be aware of those risks and take steps to improve heart health and minimize excitement and stress. 

Protect Your Health with Hands-Only CPR

Whether you’re a football fan or not, hands-only CPR is a good skill to have. We offer FREE CPR and First Aid courses through Blue Cross Blue Shield of Minnesota – sign up today!

 

HeartCert CPR is your trusted training partner for First Aid and CPR in Minnesota. Find your CPR Class, PALS Class, BLS Class or ACLS Class at any of our Minnesota locations:

We also partner with Appleton and Anchorage for select classes.