Healthy Heart, Healthy Brain

May is National Stroke Awareness Month — a good time to learn about the connection between brain health and heart health.

  • Stroke is the No.5 cause of death and a leading cause of long-term disability in the United States.
  • People with high blood pressure, heart disease, atherosclerosis (hardening of the arteries)or have had a heart attack  are at an increased  risk of stroke.
  • Heart failure increases the risk for stroke because the heart is weakened and not able to pump blood to the body as it should.
  • Cardiovascular disease and stroke have common risk factors that can be controlled or treated:
    • High cholesterol
    • High blood pressure
    • Smoking
    • Diabetes
    • Physical inactivity
    • Overweight or obesity

So, a healthy heart can help your brain. This May, prioritize your brain health and keep stroke prevention top of mind by following the American Heart Association’s Life’s Simple 7 and taking these three key steps:

  • Eat a heart-healthy diet.
    It emphasizes vegetables, fruits and whole grains; includes fat-free or low-fat dairy products, poultry, fish, legumes, non-tropical vegetable oils and nuts; and limits sodium, sweets, sugar-sweetened beverages and red meats.
  • Engage in physical activity regularly.
    Exercise helps your brain de-stress and helps your heart stay healthy. Any movement counts- playing sports, exercising in the gym or going for a brisk walk can all make a physical and mental difference.
  • Know your numbers.
    Take preventative steps now to avoid regret later. Keep track of your blood pressure, weight, cholesterol, triglyceride and blood sugar levels to know your risk of developing certain conditions. Address them as soon as possible with your doctor.

It’s also important to know the warning signs of stroke — F.A.S.T. — a simple acronym that could save your life:

F-Face drooping
A-Arm weakness
S-Speech difficulty
T-Time to call 911

Ready to get your head in the game? Take this quiz to see how much you know about brain health.

Blog written by Indrani Acosta, MD. Dr. Acosta is a stroke neurologist and the Medical Director for stroke at AdventHealth in Central Florida. Read her bio here.

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Walking Most Popular

Why is Walking the Most Popular Form of Exercise?

When it comes to simple ways to be healthy, walking is all the rage. Follow these tips getting started and learn more about fitness walking with the American Heart Association.

 sneakers

Top 10 Health Tips for 2017

There is no one food, drink, pill, machine, or program that is the key to achieving optimal health. A person’s overall daily routine is what is most important. Consider the Health Plus top 10 actions for working toward a healthier you in 2017.

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  1. Embrace nutrition basics. Eating right doesn’t have to be complicated. Forget the fad diets and adopt a healthy eating plan including a variety of fruits and vegetables, lean proteins, whole grains, and low-fat dairy.
  2. Move more. Aim to get at least 150 minutes of moderate activity, such as walking, each week to assist in weight maintenance and overall health.
  3. Be smoke free. Make a plan for the challenges you will face and keep trying your best. Seek support and talk to your doctor about medications that can double your chances of quitting for good.
  4. Schedule sleep. Make sleep a priority to enjoy a more focused, energy-filled lifestyle. Aim for 7-9 hours of sleep each night. Create a relaxing bed-time routine and change your electronic device settings to the “night-shift” mode.
  5. Prioritize preventive screenings. Many medical conditions can be recognized in the early stages by getting preventive screenings and immunizations. Ask your doctor about what screenings are recommended for you.
  6. Connect with others. Building a community of people who can help you through life’s ups and downs is a vital step towards happiness and good health. Invest in relationships that provide encouragement and accountability to both parties.
  7. Stress Less. Gratitude has been shown to lower stress, which prevents many other physical and mental consequences. Instead of focusing on what your body can’t do or how you wish your body looked, try expressing gratitude for where you are now and the opportunity to make improvements.
  8. Work toward or maintain a healthy weight. If you are overweight, work toward losing 5-7% of your weight to significantly reduce your health risks. Studies show that individuals who track their intake using an app, such as myfitnesspal, lose more weight and keep it off compared to those who don’t track.
  9. Set SMART goals. General goals such as “exercise more” are not effective. A SMART goal is Specific, Measurable, Action-oriented, Realistic, and Timely. “I will walk 20 minutes over my lunch break on Tuesdays and Thursdays” is a SMART goal.
  10. Stay positive. Health goals don’t always go as planned. When you face challenges, focus on all of the positive changes you have made, no matter how small they seem. Treat yourself with kindness, like you would a good friend.

Top 10 Health Tips for 2017