Make Heart Health Part of Your Self-Care Routine

 

Devoting a little time every day to care for yourself can go a long way toward protecting the health of your heart. Simple self-care, such as taking a moment to de-stress, giving yourself time to move more, preparing healthier meals, and not cheating on sleep can all benefit your heart.

 

And that’s a good thing because heart disease is largely preventable and focusing on improving your heart health has never been more important. Heart disease is a leading cause of death for women and men in The United States, and many Americans remain at risk of getting it, according to the National Heart, Lung, and Blood Institute (NHLBI). People with poor cardiovascular health are also at increased risk of severe illness from COVID-19.

 

“Studies show self-care routines, such as taking a daily walk and keeping doctor’s appointments, help us keep our blood pressure in the healthy range and reduce our risk of heart disease and stroke,” said David Goff, M.D., NHLBI’s director of cardiovascular sciences. 

 

It may be easier than you think to “put your heart” into your daily routine. Each Sunday, look at your week’s schedule and carve out 30 minutes daily for heart-healthy practices. Take an online yoga class, prepare a heart-healthy recipe, schedule your bedtime to get at least seven hours of sleep or make a medication checklist. Then seek out support from others, even if it’s online or via a phone call, to help you stick to your goals.

 

Here are few self-care tips to try every day to make your heart a priority:

 

Self-Care Sunday

Find a moment of serenity every Sunday. Spend some quality time on yourself.

 

Mindful Monday

Be mindful of your health and regularly monitor your blood pressure or blood sugar if needed. Keep an eye on your weight to make sure it stays within or moves toward a healthy range. Being aware of your health status is a key to making positive change.

 

Tasty Tuesday

Choose how you want to approach eating healthier. Start small by pepping up your meals with a fresh herb or spice as a salt substitute. Get adventurous and prepare a simple, new, heart-healthy recipe. Or go big by trying a different way of eating, such as the Dietary Approaches to Stop Hypertension (DASH) eating plan, which is scientifically proven to lower blood pressure. DASH is flexible and balanced, and it includes plenty of fruits and vegetables, fish, poultry, lean meats, beans, nuts, whole grains, and low-fat dairy products.

  

Wellness Wednesday

Don’t waffle on your wellness. Move more, eat a fruit or vegetable you’ve never tried, make a plan to quit smoking or vaping, or learn the signs of a heart attack or stroke. You could be having a heart attack if you have chest and upper body pain or discomfort, shortness of breath, cold sweats, nausea, or lightheadedness. You might be having a stroke if you have numbness in the face, arm, or leg; confusion; trouble talking or seeing; dizziness; or a severe headache.

 

Treat Yourself Thursday

Treats can be healthy. Try making a dessert with fresh fruit and yogurt. Then stretch your imagination beyond food. Host a family dance party, take a few minutes to sit still and meditate, go for a long walk, or watch a funny show. Laughter is healthy. Whatever you do, find a way to spend some quality time on yourself.

 

Follow Friday

Follow inspiring people and pages on social media, or text a friend to help you stick to your self-care goals. Remember to take care of your mental health, too. Two of the main hurdles to self-care are depression and a lack of confidence, according to a study published in the Journal of the American Heart Association. If your mental health gets between you and your fabulous self, take action to show your heart some love. Reach out to family and friends for support, or talk to a qualified mental health provider.

 

Selfie Saturday

Inspire others to take care of their own hearts. Talk about your self-care routine with loved ones or share a selfie on your social media platforms. Having social support and personal networks can make it easier to get regular physical activity, eat nutritious foods, reach a healthy weight, and quit smoking.

 

Learn more about heart health and heart-healthy activities in your community, and see what others are doing for their heart health, at nhlbi.nih.gov/ourhearts or follow #OurHearts on social media.

 

 

High Blood Pressure and Metabolic Syndrome

Hypertension- a canary in the coal mine

Hypertension, otherwise known as high blood pressure, is a very common problem. About a
third of the US adult population has hypertension. It is not a problem that most of the time can be felt at all. Only when it rises suddenly might a person actually feel it. High blood pressure is associated with heart attacks and other forms of coronary artery disease and strokes. That is one reason it is important to recognize high blood pressure and take steps to bring it down.

Without checking it, high blood pressure can be present for many many years while organ
damage silently and slowly accrues. Usually elevated pressure does not exist in isolation. It
usually travels with one or several other signs of chronic disease. Together this five pack of risks is called The Metabolic Syndrome , a widely recognized condition that signals poor metabolic health and future diabetes, heart problems, strokes and cancer. (The five are: Blood pressure >130 over 85, Low HDL cholesterol, high triglycerides, above normal fasting blood sugar, and a big waistline. (National Cholesterol Education Program, ATP III 2005)

The quick fix for most blood cases of high blood pressure is medications. Blood pressure
medications do work simply and usually without detectable side effects. Observational studies suggest having lower blood pressure correlates with fewer cardiovascular events and longer life. This, however, is different from saying that drug therapy used to achieve lower levels is universally beneficial. Instead, it shows that having naturally low blood pressure from genuine good health is beneficial. That can be achieved through healthy lifestyles. Unfortunately the pills do not do anything to address the other elements of metabolic syndrome.

A critically important step to address all of the Metabolic Syndrome is to make meaningful diet changes. For years, that was thought to mean cutting down on sodium and there still is some truth to that. Extreme salt reduction does result in a small blood pressure reduction although it does so by raising heart rate and increased work on the kidneys. Another dietary change also reduces blood pressure and it does so much more than salt restriction.That diet change is sugar and carbohydrate restriction. Carbohydrates which are found in starchy foods induce the pancreas to secrete insulin. While insulin is essential for many metabolic functions, too much of it is a very bad thing. Chronically elevated insulin causes high blood pressure in several ways.

It causes the kidneys to retain sodium & water in the blood. It also thickens & stiffens the walls of arteries. Eating foods that are low in carbohydrate and sugars is frequently a quick way to lower fasting insulin and thus, also blood pressure without resorting to pills. Carbohydrate reduction simultaneously addresses the entire metabolic syndrome. Nice, huh?

Reducing sugars and starch also controls diabetes and shrinks dangerous abdominal fat, both associated with more severe COVID-19 disease. In summation, a quality diet can improve blood pressure, weight, blood sugar and keeps immunity in fighting shape. Now is the best time ever to eat right.

Eric J. Sodicoff, MD

HIGH BLOOD PRESSURE & STROKE AWARENESS

 

High blood pressure affects 1 in 3 adults in the United States. In this article, we explain what high blood pressure is, foods that can help to reduce high blood pressure, and some easy lifestyle changes that you can start incorporating today.

 

WHAT IS HIGH BLOOD PRESSURE?

High blood pressure, otherwise known as hypertension, is the presence of abnormally high amounts of pressure of blood against blood vessels and artery walls as the heart contracts. There are many reasons high blood pressure develops, but research is now finding inflammation could be playing a significant role in the development and progression of high blood pressure for many individuals.

 

WHAT IS CONSIDERED HIGH BLOOD PRESSURE?

Normal Pressure: Less than 120/80

Pre-high blood pressure: 120–139/80–89

Stage 1 High blood pressure: 140–159/90–99

Stage 2 High blood pressure: 160 and above/100 and above

 

WHAT IS A STROKE?

A stroke occurs when a blood vessel that carries oxygen and nutrients to the brain becomes blocked by a clot or bursts (or ruptures). There are different forms of stroke, and some can be life-threatening and require immediate medical attention. High blood pressure is the number one controllable risk factor for having a stroke.

 

SPOTTING A STROKE

F.A.S.T.  is an acronym for helping to remember the signs of a stroke. By recognizing the signs of a stroke, it can help save time and save lives.

 

F-Face     One side of the face droops. Ask the person to try to smile.

A-Arms    Numbness or weakness occurs on one arm. Ask the person to lift up both arms.

S-Speech Speech becomes slurred. Ask the person to repeat back a simple sentence.

T-Time     Time is of the essence. If a person displays any of these symptoms, call 911 and get them                       immediate medical attention.

 

WHAT IS METABOLIC SYNDROME? HOW DOES IT INFLUENCE HIGH BLOOD PRESSURE & INCREASE THE CHANCE OF STROKES?

Metabolic Syndrome

Metabolic syndrome is the presence of three or more of the following health conditions: high blood pressure, elevated triglycerides, elevated blood sugar, low HDL cholesterol, or abdominal obesity (defined by waist circumference). However, elevated blood sugars are the underlying key driver of metabolic syndrome.

 

Metabolic syndrome is an inflammatory health condition, making it a severe risk factor for high blood pressure and increasing the chance of a stroke. Luckily, a healthy diet can help manage or even reverse metabolic syndrome!

 

SIMPLEX HEALTH’s NUTRITIONAL TIPS FOR CONTROLLING HIGH BLOOD PRESSURE AND STROKE

AVOID PRO-INFLAMMATORY FOODS

Refined Fats: 

●       Vegetable, soybean, safflower, sunflower, canola, corn, & cottonseed oil

●       Trans fats or “hydrogenated oils.”

 

Refined Sugars or Carbohydrates

●       Bread & bread products (tortillas, bagels, English muffins, etc.), cereal, chips, sweets

 

High Refined Sodium-Containing Foods

●        Canned, packaged, or processed foods (think: processed cheese, canned soups, frozen meals, processed meats, bread, salad dressings, sauces, etc.)

 

CONSUME FOODS & NUTRIENTS THAT SUPPORT YOUR HEART HEALTH  

Omega-3 Fatty Acids: Omega 3 fatty acids are important for fighting inflammation.        

●       Dietary sources include wild-caught fish and seafood, grass-fed beef, walnuts,  chia seeds, and flaxseeds.

 

In addition to omega-3 rich foods, additional healthy fats can also improve your cholesterol profile and reduce inflammation.

●       Raw nuts and seeds, avocados and avocado oil, extra virgin olive oil and olives, pasture-raised eggs (yolks), full-fat coconut milk, and unrefined coconut oil.

 

Potassium: Potassium is an important electrolyte that helps to balance out the adverse effects of too much sodium (salt) on blood pressure.  Eating a diet high in processed foods which tend to be high in refined salt, and not eating enough vegetables and fruit can contribute to higher blood pressure.

●       Potassium-rich foods include avocados, sweet potatoes, bananas, melons, broccoli, dark leafy greens, tomatoes, and even oily fish (wild-caught salmon, tuna, halibut).

 

Magnesium: Magnesium helps to relax and dilate blood vessels, which may reduce pressure on artery walls.

●       Magnesium-rich foods include dark chocolate, dark leafy greens, avocado, and nuts and seeds.

 

B-Vitamins: When insufficient levels of certain B-vitamins are present, blood levels of homocysteine can increase, which may increase the risk of heart disease.

●       Foods rich in B-vitamins include salmon, trout, oysters, clams, mussels, liver, and egg yolks. Vitamin B9 (folate) is found most abundantly in green leafy vegetables. Aim to include about 1 cup of green leafy vegetables a day. If you are on blood thinning medication, talk to your physician or dietitian first before increasing your intake of green leafy vegetables. 

 

Garlic

●       Garlic acts as a natural vasodilator. Use fresh garlic to flavor dishes.

 

Turmeric & Ginger: Both turmeric and ginger contain potent anti-inflammatory compounds. These anti-inflammatory properties may help lower blood pressure and protect the blood vessels from damage.  Add fresh grated ginger or turmeric to cooking or use in smoothies and tea.

 

Vitamin K2: Low vitamin K status has been linked to higher blood pressure and stiffer arteries in studies. Vitamin K2 may stop the progression of arterial stiffness. 

●       Sources of vitamin K include green leafy vegetables (K1) and fermented foods and liver (K2).

 

Vitamin D: Vitamin D deficiency may be linked to heart disease and an increased risk of high blood pressure.

●       Sources of vitamin D in the diet include pastured raised eggs, mushrooms, fatty fish and liver. Getting 15-20 minutes of sun exposure most days also increases vitamin D levels. If you’re unable to obtain adequate vitamin D from your diet or sunlight, discuss vitamin D supplementation with your physician or dietitian. 

 

CoQ10: Co10 is a powerful antioxidant found in every cell of the body, especially the heart. When taken as a supplement, it may help reduce blood pressure and protect the heart.

 

 

ADDITIONAL LIFESTYLE CHANGES TO CONSIDER

In addition to diet, there are several other important lifestyle changes to consider.

 

Weight Loss: A weight loss of as little as 10 pounds can have significant effects on lowering blood pressure: The average reduction is 4.5 points systolic over 3.2 points diastolic.

 

Physical Activity: Being sedentary can increase the risk of high blood pressure. Including regular physical activity reduces stress, facilitates weight loss, and strengthens the heart. Aim for at least 30-45 minutes of exercise a day.

 

Limit Alcohol Intake: Excess alcohol consumption has been shown to promote pro-inflammatory processes, both causing and worsening high blood pressure. It’s important to limit alcohol intake to prevent negative cardiovascular side effects.

 

Tobacco Use: Smoking is a well-known risk factor for stroke and heart attack and smokers are more likely to develop high blood pressure. Tobacco use causes damage to the lining of the arteries which can promote inflammation, worsening high blood pressure

 

Remember, healthy eating isn't an all-or-nothing proposition. What's most important is that, on average, you eat healthier foods with plenty of variety — both to keep your diet nutritious and to avoid boredom or extremes. And with the DASH diet, you can have both.

 

Changing your diet and incorporating movement can significantly reduce high blood pressure. Though we have provided some basic guidelines for managing your blood pressure, it is recommended that you meet with a Registered Dietitian to develop a custom health care plan that is catered to your needs.

 

WHAT IS SIMPLEX HEALTH?

Simplex Health implements the functional medicine model into healthcare, corporate and personal health settings by developing evidence-based protocols that align with the Institute of Functional Medicine. Simplex Health’s Registered Dietitians and Health Coaches administer transformational nutrition protocols and behavioral therapies that treat the person, not the symptom. Their services can be accessed virtually with live telehealth appointments or in-person at their offices located throughout the greater Philadelphia region. Ask your physician at PMA Medical Specialists if interested in meeting with a Simplex Health dietitian.

 PATIENT SUCCESS STORY

Judy, a 56-year-old female, was able to reduce her blood pressure medicine by half with Simplex Health’s Simplex15, a restorative metabolic protocol. By making easy and sustainable diet and lifestyle changes, Judy lost 31 lbs, and she is not stopping. With the support of her Simplex Health Registered Dietitian, Health Coach, and her custom health plan, Judy now feels confident she can reach her goal weight. 

Stephanie Biggs, Simplex Health

Courtney Kassis, Simplex Health 

 

PMA Medical Specialists, LLC Announces TeleHealth Visits

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Face to Face Healthcare Reimagined

PMATeleHealth was created out of deep concern for our community and an obligation to provide quality healthcare during the COVID-19 outbreak and beyond.

What is PMA TeleHealth?

PMA TeleHealth is a safe, private, and secure video visit with your healthcare provider to discuss your health concerns. With PMA TeleHealth you’ll get an expert diagnosis, treatment plan and prescriptions when needed, all from the comfort of your own home or office.

Do I need special equipment?

Yes, you will need a cell phone or computer (lap top, tablet or desktop) with audio and visual capabilities (make sure that they are enabled).

Will I be charged for the visit?

Yes, PMA TeleHealth is a billable service and may be subject to copays, deductibles and coinsurance just like a typical office visit.

How do I schedule a PMA TeleHealth visit?

You may call any PMA office with your health concerns and we’ll discuss the right visit for you.

PMA TeleHealth, created with you in mind.

Coronavirus Symptoms? Call Us First!

As you are most likely aware, the Coronavirus (COVID-19) has spread to our area, with diagnoses in the counties that we serve. Rest assured, that we are in communication with the PA Department of Health and continue to take a proactive approach to keep our patients, employees and communities healthy and safe.

The virus is thought to spread primarily by person-to-person contact; through a cough, a sneeze, etc., OR the virus may be transmitted onto objects (doorknobs, shopping carts, etc.) by an infected person to a healthy individual.

We are asking our patients to follow the guidelines set in place by the Department of Health to help prevent the spread of this disease and others. However, the most important thing to remember is: If you are sick, Stay Home and Call Us First!

Without question, serious and life-threatening illnesses always need the fastest and most advanced medical care available and that means immediate treatment in an Emergency Room. Remember if you feel like your life is in danger immediately dial 9-1-1.

COVID-19 Symptoms: may appear 2-14 days after exposure

• Fever
• Cough
• Shortness of breath

Flu Symptoms often come on suddenly and may include:

• Fever or chills
• Cough
• Sore throat
• Runny or stuffy nose
• Muscle or body aches
• Headaches
• Fatigue
• May experience vomiting and diarrhea, though this is more common in children

Common Cold Symptoms tend to come on gradually and may include:

• Runny or stuffy nose
• Sore throat
• Cough
• Congestion
• Slight body aches or a mild headache
• Sneezing
• Low-grade fever

Seasonal Allergy Symptoms may include:

• Runny nose, stuffy nose, and/or sneezing
• Wheezing or shortness of breath
• Dry Cough
• Rashes
• Fatigue
• Headache
• Itchy, watery or puffy eyes
• Itchy nose and/or throat, ears

Your Checklist:

• Feeling sick? Stay home and Call Us First!
•  Fever, coughing or shortness of breath? Call us prior to your previously scheduled appointment
• Avoid contact with sick people
• Do not touch your face (especially eyes, nose, or mouth) with unwashed hands
•  Wash your hands often with soap and water for at least 20 seconds/use a hand sanitizer that contains at least 60% alcohol
•  Sanitize commonly touched objects door knobs, light switches, key rings, etc.
• Practice Social Distancing and avoid large groups of people
• We are here to ensure all your questions, concerns, well-being and needs are met, however we are asking you to please be patient as we are experiencing an increase in telephone calls, messages and appointments.

For additional information regarding COVID-19. 

5 Heart Disease Prevention Tips

Heart attacks are a scary thought. Did you know that according to the National Heart, Lung, and Blood Institute, heart disease is the leading cause of death in the US? However, you can lower your risk of developing cardiovascular disease, especially if you team up with others. 

“Studies show that having positive, close relationships and feeling connected to others benefits overall health, blood pressure, weight and more,” said NHLBI’s Dr. David Goff, director of cardiovascular sciences.

Our Cardiologists recommend the following to help lower your risk of developing heart disease:

Keep moving:

Try to get at least 150 minutes of exercise every week. Walk. Ride a bike. Join an aerobics class. The more active you are the better. 

Eat Healthy:

Talk to your primary care doctor or cardiologist about a healthy eating plan. Prepare your meals at home so that you can control what the ingredients are and how the meals are prepared.

Quit Smoking:

It's never to late to quit smoking, even if you've smoked for years. Join a support group and  talk to your doctor. Additionally you may connect with a trained counselor at 1-800-QUIT-NOW or smokefree.gov.

Get Plenty of Rest: 

Did you know that by getting a good nights rest (7-8 hrs.) improves your heart health? Try not to nap, and go to bed and wake up at the same time every day.

Manage Your Stress: 

Talk to your family doctor or a qualified mental health provider. Take a walk, try yoga or meditation. 

These health tips are not a substitute for speaking to a qualified health-care provider, talk to your primary carephysician or specialist today.

PMA Medical Specialists raises $20,000 to aid local Salvation Army with Community FUNdraiser and Charity Auction

More than 150 area business leaders and community members attended “Social Hour for Social Change,” a Cocktail Party and Silent Auction in support of the Salvation Army, which provides shelter, hot meals, counseling, job training, drug rehabilitation and more for those in need. The evening, which took place at SunnyBrook Ballroom in Pottstown, raised more than $20,000 through corporate sponsorships, ticket sales, donations and a silent auction. The event was also a final culmination of PMA Medical Specialists’ 50^th birthday celebrations.

Silent Auction items included gift certificates to area restaurants, spas, golf clubs, and many other local businesses, as well as beautiful flower arrangements, gift baskets and more! Winning guests helped to raise nearly $4,000 that evening.

“As someone who has lived and worked in this community for years, I realized early-on the need to give back. My passion for medicine and helping individuals, led me to establish my practice in Phoenixville, and eventually grow our medical group to what it is today – a multi-specialty physicians practice that serves residents of Montgomery, Chester and Delaware counties,” stated Joel W. Eisner, MD. “Celebrating our 50^th milestone was the perfect opportunity to give back to our community. We chose the Salvation Army because approximately 82 cents of every dollar goes in direct assistance to those in need, and the donations stay in the community in which they are received.”

“Not only did we exceed our FUNdraising goal by $10,000, we came together as a community to make this happen!” said Timothy Rimmer, CEO. “We’d like to thank all of our corporate sponsors, the businesses and individuals who donated silent auction items, and our guests for making the evening a resounding success. If you didn’t get a chance to contribute to Social Hour for Social Change, we are still accepting donations at all PMA locations through the end of January, just look for the red kettles.” 

PMA Medical Specialists offices are located in Audubon, Collegeville, Limerick, Phoenixville, Pottstown and Schwenksville. The group also includes Prime Health Network, Delaware County’s largest independent primary care practice with locations in Broomall, Havertown, Ridley Park, Springfield and Upper Darby. Visit pmadoctor.com for a complete list of locations and specialties and follow us on Facebook, Twitter, and Instagram for news and updates.

PMA Medical Specialists, where care means more.