HEALTHY LIVING
6 steps to get better sleep, improve heart health
(Family Features) There’s more to maintaining a healthy heart than just eating right and exercising regularly. While these practices play an important role in both cardiovascular and overall health and well-being, getting a good night’s sleep is also key.
“Getting a good night’s sleep every night is vital to cardiovascular health,” said Donald M. Lloyd-Jones, M.D., Sc.M., FAHA, past volunteer president of the American Heart Association and chair of the department of preventive medicine, the Eileen M. Foell Professor of Heart Research and professor of preventive medicine, medicine and pediatrics at Northwestern University’s Feinberg School of Medicine. “Adults should aim for an average of 7-9 hours, and babies and kids need more depending on their age.”
However, more than 1 in 3 adults in the United States are not getting the recommended 7-9 hours of sleep per night, according to the Centers for Disease Control and Prevention (CDC). In addition to increasing risk for cardiovascular conditions like high blood pressure, heart disease, heart attack and stroke, lack of sleep may also put people at risk of depression, cognitive decline, diabetes and obesity.
While high blood pressure – a known risk factor of cardiovascular disease, the No. 1 cause of death worldwide – can run in families, it is more common in non-Hispanic Black adults (56%) than in non-Hispanic white adults (48%), non-Hispanic Asian adults (46%) or Hispanic adults (39%). Healthy lifestyle behaviors, including sleep, can help prevent the condition.
“We know that people who get adequate sleep manage other health factors better as well, such as weight, blood sugar and blood pressure,” Lloyd-Jones said. “The American Heart Association added sleep to the list of factors that support optimal cardiovascular health. We call these Life’s Essential 8, and they include: eating a healthy diet, not smoking or vaping, being physically active and getting adequate sleep along with controlling your blood pressure and maintaining healthy levels of cholesterol and lipids, healthy blood sugar levels and a healthy weight.”
What’s more, falling asleep at different times or sleeping an inconsistent number of hours each night, even variations of more than two hours a night within the same week, may also increase the risk of atherosclerosis, which is a cardiovascular condition where plaque builds up in the arteries, in those age 45 and older, according to research published in the “Journal of the American Heart Association.”
“Maintaining regular sleep schedules and decreasing variability in sleep is an easily adjustable lifestyle behavior that can not only help improve sleep, but also help reduce cardiovascular risk for aging adults,” said study lead author Kelsie Full, Ph.D., M.P.H., an assistant professor of medicine in the division of epidemiology at Vanderbilt University Medical Center.
Education about healthy heart habits from the American Heart Association is nationally supported by Elevance Health Foundation. Some practices to improve sleep health and impact heart health include:
Observe Current Sleep Habits
Keeping a sleep diary to help track your sleep patterns and habits can make it easier to identify factors that may be helping – or hurting – your sleep quality. Monitor what time you go to bed, what time you wake up in the morning, how many times you woke up during the night, how you felt when you woke up and any variables, such as changes to your routine or sleeping arrangements. Having documentation over the course of several weeks can help you identify necessary changes.
Avoid Food and Beverage Close to Bedtime
It can be more difficult to fall asleep if you’re still digesting dinner. To help reduce sleep disruptions caused by food, avoid late dinners and minimize fatty and spicy foods. Similarly, keep an eye on caffeine intake and avoid it later in the day when it can be a barrier to falling asleep.
Exercise Regularly
Physical activity during the day can have a noticeable impact on overall health and wellness but can also make it easier to sleep at night as it can initiate changes in energy use and body temperature. However, exercising too close to bedtime may hinder your body’s ability to settle; aim to have your workout complete at least four hours before you plan to head to bed.
Establish a Bedtime Routine
Getting a good night’s rest often requires getting into a routine. Start by setting an alarm to indicate it’s time to start winding down. Rather than heading straight to bed, take time to create a to-do list for the following day and knock out a few small chores. Then consider implementing a calming activity like meditating, journaling or reading (not on a tablet or smartphone) before drifting off to sleep. Also set an alarm to wake each morning, even on weekends, and avoid hitting the snooze button to keep your biological rhythms synced.
Create a Comfortable Sleep Space
The ideal space for sleeping is dark, quiet and a comfortable temperature, typically around 65 F depending on the individual. Use room-darkening curtains or a sleep mask to block light and ear plugs, a fan or a white noise machine to help drown out distracting noises. Remember, using your bed only for sleep and sex can help establish a strong mental association between your bed and sleep.
Avoid Tech Before Bed
The bright light of televisions, computers and smartphones can mess with your Circadian rhythm and keep you alert when you should be winding down. Try logging off electronic devices at least one hour before bedtime and use the “do not disturb” function to avoid waking up to your phone throughout the night. Better yet, charge devices away from your bed or in another room entirely.
Find more tips to take control of your blood pressure and create healthy sleep habits at Heart.org.
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SOURCE:
American Heart Association
(Family Features) Around the new year, many people set goals for better health. People ages 65 and older can kick off a healthy new year by getting vaccinated for flu, COVID-19 and RSV. These respiratory infections can become more dangerous as people age. Vaccines can help older people risk less severe illness and do more of what they enjoy.
Those who provide care for older adults can support their health by helping them get vaccinated now. That’s especially important because older people have a higher risk of getting very sick or even dying from flu, COVID-19 and RSV.
Vaccines help protect older adults from serious illness
As people get older, their ability to fight off infection decreases, putting them at higher risk for complications if they get a respiratory infection. They are more likely to get severely ill and need medical or hospital care from flu, COVID-19 and RSV. Those living in long-term care facilities often have health issues that make flu, COVID-19 and RSV serious risks.
The Centers for Disease Control and Prevention (CDC) urges all people ages 6 months and older to get this season’s flu and COVID-19 vaccines.
Those ages 75 and older – or ages 60 and older with certain health issues or who live in a nursing home – should get one dose of an RSV vaccine if they haven’t had it before. It’s safe to get vaccines for flu and COVID-19 (and RSV, for those who are eligible) all at the same time. Any side effects from the vaccines are usually mild and go away on their own in a few days.
Get vaccinated for a healthy new year
Vaccines are a great way for older people to start the year by protecting their health. Most deaths from flu, COVID-19 and RSV are in people ages 65 and older, and the risk grows with age. However, vaccines cut your risk of being in the hospital for flu or COVID-19 by about half and for RSV by about 70%, according to the CDC.
Those who look after older loved ones can help them avoid severe respiratory illness by helping them get vaccinated. In addition to getting vaccinated, there are other ways to help prevent serious illness. When around others indoors, use fans or open windows for better ventilation. Wearing a mask, using physical distancing and washing your hands often can also help. You can use home tests to check for COVID-19 if you have symptoms.
Visit cdc.gov/RiskLessDoMore to learn more about flu, COVID-19 and RSV vaccines. Order your free COVID-19 test kits (up to four per household) at COVIDTests.gov.
Talk with your doctor about which vaccines are right for you or an older adult you care for. Or go to vaccines.gov to get started and find a pharmacy near you.
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(Family Features) More than 4.2 million Americans live with glaucoma, a leading cause of vision loss in the nation. Although there is no cure for glaucoma, early detection and treatment can stop this condition in its tracks.
“Glaucoma is a leading cause of vision loss and blindness in the United States, but it’s estimated that half of people with glaucoma don’t know they have it,” said Michael F. Chiang, M.D. “Glaucoma has no early symptoms, and the only way to check if you have it is to get a comprehensive dilated eye exam. There’s no cure for glaucoma, but starting treatment as early as possible can help stop vision loss.”
Regular eye exams are among the best lines of defense because symptoms may not appear until the disease has progressed significantly. Knowing more about how to spot the condition and what you can do about it may help protect your vision in the long run.
Glaucoma is actually a group of eye diseases that damage the optic nerve in the back of the eye and cause vision loss and blindness. The most common type in the United States is open-angle glaucoma. Other, less common, types include angle-closure glaucoma and congenital glaucoma.
Learn more about glaucoma from the experts at the National Eye Institute in honor of Glaucoma Awareness Month.
Causes
For some people, glaucoma is the result of another medical condition, but that’s not always the case. While experts still aren’t sure exactly what causes open-angle glaucoma, it’s believed to be related to the pressure that builds in the eye when fluid doesn’t drain fast enough. Over time, the pressure causes nerve damage, which then leads to vision loss.
Risk Factors
Glaucoma is not preventable and can affect anyone. However, some groups of people are at higher risk, including those over age 60 – particularly Hispanic or Latino individuals. African American individuals over age 40 are also at greater risk, as are people with a family history of glaucoma.
Symptoms
Early on, most people do not experience any symptoms of glaucoma. Over time, you may start to notice disruptions to your vision, such as blind spots or decreased peripheral vision (what you see from the sides of your eyes) in one or both eyes. This loss may be especially prevalent closest to your nose. Symptoms typically progress so slowly that people get used to it and don’t realize their vision is changing, which is why so many people with glaucoma don’t know they have it.
Intense eye pain, nausea, red eyes and blurry vision are all potential signs of angle-closure glaucoma, and immediate emergency treatment is necessary.
Diagnosis
The only way to properly diagnose glaucoma is through a dilated eye exam, including visual field testing to check your side vision. This routine test is painless and involves looking straight ahead while your doctor checks how well you can see objects off to the side or at the top or bottom of your field of vision.
Treatment
Without treatment, glaucoma can eventually lead to blindness. Treatment won’t undo any vision damage, but it can stop it from getting worse. Treatment may involve prescription eye drops to reduce eye pressure. Other treatment options include a laser procedure or surgery to help fluid drain. Vision rehabilitation services and devices may help if vision loss affects your everyday activities.
Find more information about glaucoma and eye health at nei.nih.gov/glaucoma.
Photo courtesy of Shutterstock
SOURCE:
National Eye Institute
(Family Features) Staying up to date on recommended vaccines is important during pregnancy. This is especially true during the winter months when more people tend to get sick from flu, COVID-19 and RSV. These viruses can be especially dangerous for pregnant people and babies.
Vaccines are an important part of routine pregnancy care, both for you and your baby. Getting vaccinated against flu and COVID-19 can cut your risk of hospitalization by about half.
Now is the time to get vaccinated if you haven’t already. Flu vaccines help protect you from getting the flu and getting seriously ill, so it’s a good idea to schedule an appointment now. The latest COVID-19 vaccines are important too because they lower your risk of serious illness. An RSV vaccine may also be recommended for when you are 32-36 weeks pregnant. Be sure to talk to your doctor.
“Right now, we are seeing a concerning increase in cases of respiratory diseases, such as the flu, COVID-19 and RSV,” said Adm. Rachel Levin, MD, assistant secretary for health at the U.S. Department of Health and Human Services. “I encourage all pregnant people to take preventive action to protect their health and the health of their baby. The best and safest way to do this is to get vaccinated. Getting vaccinated is easy and is usually covered by insurance.”
Help Protect Your Baby
When you get flu, COVID-19 and RSV vaccines, you’re helping protect your baby by passing your immunity on to them. Getting vaccinated against flu, COVID-19 and RSV during pregnancy can protect your baby during the first 6 months of life. These viruses can be very harmful to newborns. In fact, RSV is the leading cause of hospitalization in infants
Talk to Your Doctor About Timing
Millions of people in the U.S. have already gotten vaccinated against flu, COVID-19 and RSV this season. If you haven’t gotten your vaccines yet, be sure to talk with your doctor. They can help you choose the right vaccines and determine the best timing to help protect you and your baby.
Get the Facts
Getting vaccinated can give you peace of mind, ensuring you have done everything you can to protect yourself and your baby from serious respiratory illness. Information can give you power and comfort, especially when you’re pregnant.
Go to cdc.gov/RiskLessDoMore to learn more about flu, COVID-19 and RSV vaccines, or go to vaccines.gov to get started today.
Photo courtesy of Shutterstock
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