Heart Health: From the Macedonia Health Ministry

HEALTHY HEART FACT SHEET

RISK FACTORS FOR HEART DISEASE—

• Obesity- Losing just 10 pounds will decrease your risk of developing heart disease. Losing 20 pounds can possibly enable your physician to take away one diabetes or blood pressure medicine. We have to get moving with some physical activity!

• High blood pressure-  Increases the work of the heart causing the heart to thicken and work less efficiently. The top number is systolic blood pressure and it measures how much pressure the heart uses to pump blood to the rest of the body.  The bottom number is your diastolic pressure and it measures the pressure when the heart is resting. Your systolic (top number ) should be less than 120. Your diastolic (bottom number) should be less than 80.

• Diabetes- Out of control blood sugars extremely increase your risk of developing heart disease. It is vitally important that you keep your diabetes under control. Normal glucose levels should be less than 120.

•  High Cholesterol-   There are 2 types of cholesterol.

Bad (LDL’s)  should be <130. The LDL’s when traveling            through the arteries sometimes leave little pieces of cholesterol  on the artery walls of the heart.

Good (HDL’s)   should be >40; the HDL’s are responsible for picking up the pieces of cholesterol to keep the arteries from clogging up and causing a heart attack or stroke.

WAYS TO REDUCE HEART FAILURE RISK-

• Increase your physical activity level (Exercise)
• Decrease the salt, saturated fat and cholesterol that you eat. (Usually fried fatty foods and sweets)
• Regularly see your doctor and get a physical done.
• Release the STRESS!

WARNING SIGNS THAT SIGNAL WHEN TO CALL A DOCTOR

• Chest Pain
• Tingling or numbness in your jaw
• Tingling or numbness in your arm, especially the left side.
• Pain in your neck or across the top of your back near your shoulders
• Slurred Speech
• Drooping on one side of your face
• Shortness of breath and extreme fatigue even with simple tasks.
• Upset Stomach (Nausea, Vomiting, or Indigestion)

*****If you experience any of these signs and symptoms. Call 911. DO NOT drive yourself or have someone drive you to the hospital!! 

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The Health Corner: Tips to stay healthy

Fall is here Macedonia!  The Macedonia Health Ministry encourages you to make your best effort to stay healthy as the season changes. Here are a few focus areas that may be helpful to you

Exercise and Healthy Eating

·          Fall is the perfect season to spend time outdoors catching up on needed yard work; pulling up dead weeds/plants and raking leaves. Push mowing is an effective way to get exercise while mulching away fallen leaves and patchy grass.

·         Brisk walking for 20min(approx 1 mile) or a 10-15min jog can help burn up to 100 calories. Make weekly goals- wake up 20min earlier in the morning, take comfortable shoes and walk during lunch-break or take an evening stroll with a loved one after dinner. *Excellent way to spend downtime with the spouse and/or kids at the end of the day!

It is especially easy to put on the extra pounds during the holiday months. Plan ahead to eliminate the guilt and discomfort of overeating.

·         Paced meals trigger the bodies fullness hormones. Try drinking a tall glass of water before each meal. Set a timer and stretch mealtimes to 20min. *You’d be amazed to know that many of us complete a meal in 5min!!!

·         Homemade soups and stews make great fall meals and are quick and easy to prepare. Pull out the crock pot!

·         Pay close attention to the amount of soda you and your family consume. 1 8oz can of (non-diet) soda contains at least 8tsp of sugar (place 8tsp of sugar in a bowl and take a mental picture).

Asthmatics 

October, November and December are peak months for asthma, specifically in children. Get your medication refills NOW and use as recommended by your care provider. Attend to signs and symptoms immediately and avoid obvious triggers(allergens-pet hair, dust, smoke, etc)! Uncontrollable coughing/difficulty catching your breath, shortness of breath, wheezing, tightened neck and chest muscles/retractions, anxiety… warrant urgent attention! Do not hesitate to call emergency. Monitor your children and teenager’s asthma closely!!!

Lastly, but not least… The Flu Shot

The flu vaccine is now available. Call your doctors office or local pharmacy to schedule an appointment. The 2010-2011 Flu vaccine protects against the 2009 H1N1 and seasonal flu.

Wallgreen’s 1-800-925-4733 CVS 1-800-746-7287

Wash hands frequently with soap and water. Hand sanitizer is a good option, when soap and water not available. Remember to cover your cough!

Praying for a healthy YOU, God Bless!

Brought to you by the Macedonia Baptist Church Health Ministry

Staying healthy on the day of Macedonia's march to the new church

Praise God from whom all blessings flow!!!!!

What an exciting time in the life of our church! In the midst of all the excitement the healthcare team desires that you are safe & well while parading……..

Eat a good breakfast! This will ensure a great start to the day!

Be sure to take any needed medication.

This is probably not a good day to start a NEW medication as you don’t know how your body will respond.

Be sure to stay hydrated

With physical activity comes perspiration (sweating), therefore a need for hydration.


It is usually cool this time of year, watch the weather ahead of time and dress in layers as needed.

Bring a snack if needed!

There will be absolutely no food or snacks at this event


Be mindful of your surroundings. It is all of our jobs to look out for the little people

If you are unsure of your physical ability to walk in this parade plan to be in a vehicle.

Brought to you by Macedonia's Health Ministry

Macedonia Wants You Well - Preventing Heart Disease and Strokes

Did you know that heart disease and stroke are the number 1 and number 3 killers of African Americans? Cardiovascular diseases claim the lives of over 104,000 African Americans each year, which is 33% of all deaths among African Americans in the United States.

There are certain behaviors or traits known as risk factors that increase your chances for developing heart disease. The more risk factors you have, the greater your chance of having a heart attack or stroke. Did you know that some of those risk factors can be controlled?

Cigarette smoking, high blood pressure, high cholesterol, physical inactivity, obesity and overweight, and diabetes are all controllable risk factors.

Some things we can do to avoid, reduce, or eliminate some of these risk factors include: not smoking, losing weight, eating few foods high in saturated fat such as butter, cheese, and fatty meat, being physically active for at least 30 minutes most days of the week, taking blood pressure medications as prescribed, eating no more than 1 teaspoon of salt per day, controlling blood sugar levels if your diabetic, and managing stress. Every little bit can help, so if not already begin this month by doing at least 1 or 2 of the things listed above to reduce your risk for heart disease. Finally, don't be afraid to ask your doctor for help in reducing your risks.

Submitted by Maya Warren, PharmD

More articles at Macedonia-KCMO.Org

(Left: Sister Maya pictured with husband, Minister David Warren)