Mending Ways Bi-monthly Newsletter of d g. VA 327 · 2017-08-12 · Mending Ways s---! s 0 7 3 d...

Mending Ways

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Who We Are Mended Hearts Chapter 200 in Northern Virginia is a Non-Profit Service Organization of Mended Hearts, Inc., Dallas, Texas. We are dedicated to inspiring hope in heart disease patients and their families.

We of Mended Hearts are grateful for the miracle of heart surgery as it has given us a new awareness of the joy of living. Offering help and encouragement to others who are faced with or have had heart surgery is what the Mended Hearts organization is all about! We are aware of the kind of help needed to sustain heart patients in times of questioning before and after surgery. We are unique, living proof of a productive life following heart surgery.

Membership consists of people who had heart surgery and/or any heart procedures, their spouses, relatives, medical professionals, and others interested in the purpose of Mended Hearts. Those who are interested in helping other heart patients are invited to join Mended Hearts. We are grateful and happy to live the organization’s motto: It’s great to be alive—and to help others!

Monthly Meeting Schedule Chapter Meeting: 11:00 am, first Saturday of the month Executive Committee: 9:30 am, first Saturday of the month Meetings take place at:

Heart & Vascular Institute Conference Center INOVA Fairfax Hospital

3300 Gallows Road Falls Church, Virginia

P.O. Box 897, Annandale, VA 22003 (703) 248-1733 Visit us on the Web at www.mendedhearts200.info Contact the Editors at the address above or email us at: [email protected]

Volume 24 Issue 5

Volume 24 Issue 5

Would you like to make a difference? A popular and often quoted saying is “one person can make a difference and every person should try.” And, very frankly, Mended Hearts Chapter 200 is asking for you to consider being that one person. No free lunches or store discounts, but your time and talents will help others. If you decide it’s time to give back, here are a few ideas for you:

VISITING VOLUNTEERS

One of the primary ways Mended Hearts reaches out to

people who have had surgery is through our Visiting Volunteers program. Your surgery and rehabilitation

experiences can lift and strengthen others at a critical time in their healing process. Our Visitors undergo training before

undertaking this adventure! Are you up for this?

The Pillow Program

An inventory of pillows must be maintained to supply Fairfax, Alexandria and Arlington hospitals. The organizations making the pillows provide the fabric, but we order, supply and deliver the pillow fill and are responsible for the storage of the pillows. We need assistance in picking up finished pillows from various organizations and bringing them to the storage facility.

Speakers Program

We have a guest speaker on heart-health issues several times a year. If you have ideas, we encourage you to contact us with suggestions for speakers or topics.

Please call Mended Hearts at (703) 248-1733 or send an email to [email protected] if you have decided it’s time to give back.

Dear Members & Friends of Northern Virginia Mended Hearts, Inc., It is important to recognize those who work so diligently to

accomplish our mission of spreading hope and heart health information to our membership. This newsletter is our first using a new slightly condensed format. The change was necessary because of budget constraints. We considered going fully electronic but realized that direction would not serve members without computer access. Our Mending Ways newsletter editors are Jo Scoffield and Michael Wolf; they have done an outstanding job under less than ideal circumstances. To Jo and Michael we say, “Thank you for a difficult job done well!”

I also thank those of you who responded to our requests for donations. You have made a substantial dent in this year’s shortfall. To those of you who are considering a donation, 100% of your tax deductible donation will be used to serve our patients. We have just placed an order using the donated funds for the much needed fill for the pillows we distribute to open heart patients. Your Board of Directors will continue to work toward financial stability and will continue to keep you apprised of that effort.

The support activity we provide at our three hospitals continues at a very high level. Our in-room visitors and phone volunteers are at work seven days per week providing hundreds of “hope giving” contacts with patients and care givers each calendar month.

I hope to have the opportunity to see each of you at an upcoming Chapter event or at one of monthly Support Group meetings.

Howard J. McAnany President, Mended Hearts, Inc. Chapter 200

The President’s Corner

NOTE: All material presented herein is intended to supplement to your health care. It is not meant to replace the need to visit your doctor. Talk to

your health care provider about any questions or concerns.

Volunteer Opportunities

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Page 14 Volume 24 Issue 5

Bi-monthly Newsletter of Northern Virginia Chapter 200

Mending Ways

View the beautiful fall colors from the seat of a bicycle. Take a long walk through the park or along a wooded

trail. Burn calories by raking leaves or working in the garden. Pick pumpkins – then turn them into a delicious,

antioxidant-rich treat. Explore a corn maze, or climb up and down a ladder as

you pick apples. Plant bulbs in your garden for next spring. Run or walk in a 5K Thanksgiving race.

Holiday Season Rx Train Your Brain to Relax - Your Heart Will Be Happier

Your brain and heart communicate on a regular basis. Finding time to relax calms your sympathetic nervous system and reduces the negative impact of the fight-or-flight response on your body — that is, decreasing the output of cortisol as well as the production of those inflammatory compounds that damage the heart. Relaxation techniques, such as physical exercise or doing something you enjoy like knitting or cooking, need to be practiced regularly in order for you to reap the greatest benefits. Regular relaxation “changes the brain in significant ways,” says Michael McKee, PhD, a clinical psychologist at the Cleveland Clinic’s Department of Psychiatry and Psychology. http://www.ivillage.com/train-your-brain-relax-and-your-heart-will-be-happier-cleveland-clinic-18-heart-health-tips-women/4-b-321410

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Mended Hearts Membership Application

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Membership includes subscriptions to the Mended Hearts quarterly journal, HEARTBEAT, the bimonthly Chapter newsletter, Mending Ways, and Mended Hearts insignia pins (one for individual membership and two for family memberships). Please check the appropriate box below, complete the requested information, and mail this form along with your check to Mended Hearts, Inc., Chapter 200, P.O. Box 897 Annandale, VA 22003. Make checks payable to: The Mended Hearts, Inc.

√ Membership Type Membership Dues Total

Individual - Annual Nat’l $17 + Chapter $5 $22 Family - Annual Nat’l $24 + Chapter $5 $32 Individual - Lifetime Nat’l $150 + Chapter $30 $180

Family - Lifetime Nat’l $210 + Chapter $44 $254 Please Print Legibly Name: ______________________________________________

(Last Name) (First Name) (Spouse’s Name) Address:________________________________________ City:_____________________ State:____ Zip Code:__________ Phone #: (____)_____-________ E-mail Address: ________________________________ How did you learn about Mended Hearts? _______________________________________________ [ ] I am not a heart patient but wish to support the work of Mended Hearts with a contribution of $__________.

[ ] I am not prepared to join Mended Hearts but enclose a contribution of $___________. Note: National membership is required for chapter affiliation – this application covers both.

Fall Activities to Keep You Moving!

Acute chest pressure and tightness are still the most common symptoms of a heart attack, signaling a complete blockage to one or more of the heart’s arteries. However, compared to men, women tend to also have more atypical symptoms of coronary artery disease or heart attack — including excessive fatigue, shortness of breath while walking or climbing stairs, nausea, indigestion and back pain. These can all occur either prior to a heart attack or as symptoms of the heart attack itself. Dr. Cho cautions that women also be alert to symptoms of angina, which occurs when blood flow is partially restricted to the heart and can cause chest pressure and shortness of breath with physical exertion. “Women will often ignore these warning signs, blaming them on menopause, stress or being out of shape,” she says. “Do yourself a favor — let a professional determine what these symptoms mean.” You might very well be saving yourself from having a full-blown heart attack. Cleveland Clinic: http://www.clevelandclinicwellness.com/body/healthyheart/Pages/women-and-heart-disease.aspx

Heart Attack Symptoms Can Show Up Weeks Before a Full-Blown Attack

Mending Ways


While the spice aisle in your grocery store abounds with salt substitutes, they are not a healthy option for everyone. Many contain potassium chloride in place of sodium chloride, and potassium consumed in excess may be harmful for some people. For example, many people with kidney problems are unable to rid their bodies of excessive potassium, which could result in a deadly situation. If you have kidney problems or are on medication for your heart, kidneys or liver, check with your doctor before using salt substitutes. Otherwise, a salt substitute containing potassium chloride is an acceptable alternative in moderation. Some salt substitutes labeled “lite” or “low sodium” still contain sodium, just less than what’s found in table salt. These products often contain a mix of sodium chloride and potassium chloride. If a product is labeled “sodium free,” the main ingredient is potassium chloride without sodium. Keep in mind that a 1,500 mg sodium restriction includes TOTAL sodium for the day. This includes prepared foods, not just the seasoning you add. Keep a keen eye on nutrition labels, and try to eat servings of foods that contain 140 mg or less of sodium, which qualifies them as “low sodium.” Ideally, your best bet is to go salt free. Instead of mimicking the taste of sodium with salt substitutes, experiment with flavorful herbs and spices. Try fresh garlic or garlic powder, lemon juice, flavored vinegar, salt-free herb blends, cumin, nutmeg, cinnamon, fresh ground pepper, tarragon and oregano. By Julia Zumpano, RD, a registered dietitian at Cleveland Clinic’s Women’s Cardiovascular Center. http://my.clevelandclinic.org/healthy_living/healthcare/salt_substitute

Are Salt Substitutes Safe?

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About “Mending Ways” “Mending Ways” is the newsletter of Mended Hearts, Northern Virginia Chapter 200, Annandale, Va. Other Mended Hearts chapters may reprint without prior permission any portion of the contents herein, provided proper author, title, and publication credits are given. For more information about this publication or about our chapter, please call (703) 248-1733.

If you have chest pain or other symptoms of heart attack that last longer than 5

minutes – do not ignore it – seek emergency care to rule out a heart attack.

Healthy Holiday Pumpkin Recipe This light dessert stands in nicely for calorie-rich pumpkin pie. You can also use it as a spread for bagels. (Serves 12)

• 8 ounces low-fat cream cheese (room temperature) • 3/4 cup of canned pumpkin (unsweetened, unsalted) • 3 tablespoons sugar • 1/2 teaspoon cinnamon • 1/4 teaspoon nutmeg • 1/4 teaspoon ground cloves • 1/2 teaspoon vanilla

Mix all ingredients for the spread together in a mixing bowl by hand or with an electric mixer (medium speed). Serve with apple slices for dipping.

Nutritional analysis per serving Serving size: about 3 tablespoons Calories 107 Total fat 3g Saturated fat 2g Monounsaturated fat 1g Cholesterol 10mg Sodium 91 mg Total carbohydrate 18g Dietary fiber 3g Protein 2g http://www.mayoclinic.com/health/pumpkin-cream-cheese-recipes/RE00168

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Prepared by the National Heart, Lung, and Blood Institute; NATIONAL INSTITUTES OF HEALTH

Test how much you know about how physical activity affects your heart. Mark each statement true or false. See how you did by checking the answers on the back of this sheet. 1. Regular physical activity can reduce your chances of

getting heart disease. T F

2. Most people get enough physical activity from their normal daily routine.

T F

3. You don't have to train like a marathon runner to become more physically fit.

T F

4. Exercise programs do not require a lot of time to be very effective.

T F

5. People who need to lose some weight are the only ones who will benefit from regular physical activity.

T F

6. All exercises give you the same benefits. T F

7. The older you are, the less active you need to be. T F

8. It doesn't take a lot of money or expensive equipment to become physically fit.

T F

9. There are many risks and injuries that can occur with exercise.

T F

10. You should consult a doctor before starting a physical activity program.

T F

11. People who have had a heart attack should not start any physical activity program.

T F

12. To help stay physically active, include a variety of activities.

T F

Test Your Physical Activity and Heart Disease I.Q. Heart Disease I.Q. Quiz

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1. True. Heart disease is almost twice as likely to develop in inactive people. Being physically inactive is a risk factor for heart disease along with cigarette smoking, high blood pressure, high blood cholesterol, and being overweight.

2. False. Most Americans are very busy but not very active. Every American adult should make a habit of getting 30 minutes of low to moderate levels of physical activity daily. This includes walking, gardening, and walking up stairs.

3. True. Low- to moderate-intensity activities, such as pleasure walking, stair climbing, yard work, housework, dancing, and home exercises can have both short- and long-term benefits. If you are inactive, the key is to get started. At least 30 minutes of physical activity everyday can help improve your heart health.

4. True. It takes only a few minutes a day to become more physically active. If you don t have 30 minutes in your schedule for an exercise break, try to find two 15-minute periods or even three 10-minute periods.

5. False. People who are physically active experience many positive benefits. Regular physical activity gives you more energy, reduces stress, and helps you to sleep better. It helps to lower high blood pressure and improves blood cholesterol levels.

6. False. Low-intensity activities--if performed daily--can have some long-term health benefits and can lower your risk of heart disease. Regular, brisk, and sustained exercise for at least 30 minutes, three to four times a week, such as brisk walking, jogging, or swimming, is necessary to improve the efficiency of your heart and lungs and burn off extra calories.

Heart Disease I.Q. Quiz Answers www.nhlbi.nih.gov/health/public/heart/obesity/phy_act.htm

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Minimize noise with earplugs and minimize light with window blinds, heavy curtains, or an eye mask. Do not turn on bright lights if you need to get up at night. Use a small night-light instead. Avoid eating within two hours of bedtime. If you are hungry, a glass of milk or a light snack is a good choice. Avoid consuming protein at bedtime. Get aerobic exercise during the day to reduce the level of stress hormones, . . . Regular exercise might promote deeper sleep. Go to bed at a regular time and avoid napping late in the afternoon. If you need to nap, take a brief nap for 10 to 15 minutes about eight hours after you awaken. Stop working at any task an hour before bedtime to calm mental activity. At bedtime, keep your mind off worries or things that upset you. Avoid discussing emotional issues in bed. Consider having pets stay outside of your sleeping area. Make sure your bedroom is well-ventilated and at a comfortable temperature (below 75°F and above 54°F). Keep your bedroom for sleeping. If you can't sleep or if you wake up, go into another room and read a book or watch television until you feel sleepy. Nicotine is a stimulant and should be avoided particularly near bedtime and upon night awakenings. Caffeine should be discontinued at least four to six hours before bedtime. Alcohol is a depressant and might help you fall asleep, but the subsequent . . . withdrawal causes awakenings and is often associated with nightmares and sweats.

http://my.clevelandclinic.org/neurological_institute/sleep-disorders-center/patient-education/hic-tips-for-a-good-nights-sleep.aspx

Tips for a Good Nights Sleep

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The benefits of sleep go well beyond the resting of muscles made sore by exertion. Sleeping a solid seven or eight hours per night is a marker of good heart health. A recent study showed that inadequate sleep is associated with increased calcium buildup in the heart’s arteries. Those who sleep less than six hours per night tend to have higher blood pressure, higher blood sugar, greater inflammation and more obesity than those who sleep longer. In a recent study from Columbia University, sleep-deprived subjects consumed an average of 300 additional calories compared to those who enjoyed a full night’s sleep: ice cream was the preferred food among those who were tired. People with chronic sleep disturbances such as insomnia (30 percent of us) have an increased risk of high blood pressure and a shorter life expectancy compared to those who sleep well. (We hope we haven’t just added another worry to keep you up at night.) Our advice is to respect your body’s need for sleep, aiming for seven to eight hours per night.

(Excerpts from Heart 411:The Only Guide to Heart Health You’ll Ever Need, by Marc Gillinov, M.D. and Steven Nissen, M.D.)

Sleep and Heart Health

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7. False. Although we tend to become less active with age,

physical activity is still important. In fact, regular physical activity in older persons increases their capacity to do everyday activities. What is important, at any age, is tailoring the activity program to your own fitness level.

8. True. Many activities require little or no equipment. For example, brisk walking only requires a comfortable pair of walking shoes.

9. False. The most common risk in exercising is injury to the muscles and joints. To avoid injuries, try to build up your level of activity gradually, listen to your body for warning pains, be aware of possible signs of heart problems (such as pain or pressure in the left or mid-chest area, left neck, shoulder, or arm during or just after exercising, or sudden light-headedness, cold sweat, pallor, or fainting), and be prepared for special weather conditions.

10. True. You should ask your doctor before you start (or greatly increase) your physical activity if you have a medical condition such as high blood pressure, have pains or pressure in the chest and shoulder, feel dizzy or faint, get breathless after mild exertion, are middle-aged or older and have not been physically active, or plan a vigorous activity program. If none of these apply, start slow and get moving.

11. False. Regular, physical activity can help reduce your risk of having another heart attack. If you have had a heart attack, consult your doctor to be sure you are following a safe and effective exercise program that will help prevent heart pain and further damage from overexertion.

12. True. Pick several different activities that you like doing. Plan short-term and long-term goals. Keep a record of your progress, and check it regularly to see your progress.

Heart Disease I.Q. Quiz Answers - Continued


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6. Do Watch Your Mouth Several studies have linked gum disease to heart disease. . . because people with gum disease have higher amounts of harmful bacteria in their mouth that adhere to the gingival lining (pockets just inside the gums), the bacteria can get into the bloodstream and cause inflammation in arteries that results in arterial disease. Reduce bacteria’s head count by brushing twice a day, flossing regularly, and using ADA-approved antimicrobial mouthwash with fluoride. 7. Don’t Be a Pessimist A study in Circulation: Journal of the American Heart Association found that optimistic women had lower rates of high blood pressure, coronary heart disease, diabetes and death than pessimistic women. Evidence suggests that the simple act of cultivating gratitude can be a powerful antidote for anxiety and depression. 8. Don’t Overdo Sweets The added sugars (glucose, sucrose, fructose) in soft drinks, candy, cookies and muffins can cause a low grade of inflammation in your body, which can affect your blood vessels. Drink club soda instead of a 12-ounce cola and you eliminate eight teaspoons [of sugar] right there. 9. Don’t Be a Couch Potato Every hour spent watching TV is associated with an 18 percent increase in death from heart disease! Sitting for long periods of time can have a negative impact on blood sugar and lipids. Exercise, on the other hand, has an antiaging effect, all the way down to the cellular level. If you can’t seem to part with your favorite shows, find a fitness routine you can do while watching or during commercials. 10. Don’t Be Mean People who are overly aggressive or competitive may be at greater risk of heart attacks or strokes, according to a study in Hypertension: Journal of the American Heart Association. The more antagonistic a person is, the thicker their arteries tend to be — even at a young age. If you blow your fuse often, consider a course in anger management.

Do’s and Don’ts - Continued

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Volume 24 Issue 5

Cleveland Clinic Wellness Editors http://www.clevelandclinicwellness.com/body/healthyheart/Pages/Surprising-Dos-and-Donts-for-a-Healthier-Heart.aspx You’ve probably heard (most likely from us!) that a healthy diet, regular exercise and a good handle on stress is the best prescription for a healthy heart. But we’ll bet you haven’t heard these tips about heart health. Here, 10 surprising do’s and don’ts for keeping your heart healthy. 1. Do Get Plastic Smart Bisphenol-A (BPA), a common plastic additive that has … now been linked to heart disease. To minimize your exposure, avoid plastic water bottles, discard any plastic containers that have scratches, and don’t microwave or place hot liquids or food in plastic containers. 2. Do Get Up From Your Desk Sitting for prolonged periods of time is linked to larger waistlines, higher blood pressure, lower levels of “good” HDL cholesterol, increased levels of triglycerides, and higher levels of inflammation. Standing up and walking around periodically throughout the day can help. 3. Do Avoid Secondhand Smoke According to a study in Circulation: Journal of the American Heart Association, being exposed to 15 to 30 minutes of secondhand smoke a week increases the risk of stroke by 56 percent and peripheral artery disease by 67 percent over the course of two years. 4. Do Drink Beer Beer, along with tea, coffee and cocoa, provides antioxidants (specifically phenolic compounds) that reduce damaging free radicals in the body. 5. Do Have More Sex You can boost your health without even getting out of bed — by having more sex! Studies show frequent sex promotes longer life and fewer heart attacks.

10 Do’s and Don’ts


Mending Ways

Mending Ways Bi-monthly Newsletter of d g. VA 327 · 2017-08-12 · Mending Ways s---! s 0 7 3 d...

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