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).

“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:

  1. Self-Care Sunday: Find a moment of serenity every Sunday. Spend some quality time on yourself.

  2. Mindful Monday: Be mindful about 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.

  3. 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.

  4. 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.

  5. 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.

  6. 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.

  7. 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 in this Self-Care Tips for Heart Health fact sheet and visit www.hearttruth.gov to learn more about heart health.

Maple Syrup Production Dangers

When thinking about the concerns of lead poisoning many people may think of paint chips or old pipes. However, many old machinery or tools can also contain lead as it was once widely used in many items.

Around this time each year many Missourians are tapping their maple trees to collect syrup. Sap from these trees and the trees themselves do not contain lead but there is a chance of contamination based on the equipment used and environmental factors. Sometimes these pieces of equipment such as evaporators, tanks, buckets, and spiles are items that have been passed down through generations and may contain lead in some form.  In some cases, places where the items have been soldered, the type of metal used to make the item and other factors can contribute to this.  Lead can also be introduced through elements such as wind kicking up roadside dirt or dust that contains lead. Syrup is slightly acidic so if it sits in a tank or bucket that contains lead it can draw the lead out of the product and into the syrup itself. It is recommended to use plastic equipment when possible.

Lead levels in syrup can not be determined by looking at it. In some cases, the lead may be taken out of the syrup during the filtering process. The sugar sand that builds up in the bottom of the batch often contains the most lead particles and the syrup should be tested after the final filtering. The only way to find out if lead is present in the syrup is by having the syrup tested to see if it meets Missouri requirements. If there is any concern for this, such as using older items or if the trees are in an area known for high lead exposure, the syrup should be sent for testing before consuming or selling.

 

For more specific information on what items may be affected please visit https://mapleresearch.org/wp-content/uploads/leadout.pdf

 

For more information on collecting maple syrup safely or selling it in Missouri please visit:

https://mdc.mo.gov/discover-nature/activities/maple-sugaring

https://extension.missouri.edu/media/wysiwyg/Extensiondata/Pub/pdf/commdm/dm3036.pdf

Jefferson County Rotary Clubs Donate Golf Tournament Proceeds to JCHD Mobile Program Serving Residents Struggling with Access to Healthcare

Jefferson County Health Department (JCHD) recently received a monetary donation of $7,150 from the Jefferson County Rotary Clubs, Inc. Benefit Golf Tournament. Jefferson County Rotary Clubs, Inc. held a benefit golf tournament on October 13th at Crystal Highlands Golf Course in Festus, MO. The event attracted 120 golfers and 39 sponsors, raising a total of $14,300. This was the 5th annual benefit golf tournament hosted by the Jefferson County Rotary Clubs and the fifth year they chose JCHD’s Mobile Wellness Program as one of the recipients of the proceeds from the tournament.

Donated funds go directly into the JCHD Mobile Wellness program, which provides healthcare services for Jefferson County residents who need it most. “We are grateful for the continued generosity of the Jefferson County Rotary Clubs,” states Jefferson County Health Department Executive Director Kelley Vollmar. “It’s rewarding to see such great community participation in support of a program that, in turn, provides vital health services to their friends and neighbors who may be struggling with access to care.”

“As in past years, we want to thank all the players, sponsors, and volunteers for participating in the 5 th Jefferson County Rotary Clubs Benefit Golf Tournament,” states Hillsboro Rotary Club President Doug Wright. “This year’s tournament was our most successful so far. It’s wonderful to see contributions will continue to have a powerful impact within our Jefferson County community.”