The Top Ten Myths about Heart Disease
How much do you really know about your heart’s health? It’s easy to be fooled by misconceptions. After all, heart disease only happens to your elderly neighbor or to your fried food-loving uncle, right? Or do you know the real truth – that heart disease can affect people of any age, even those who eat right?
Relying on false assumptions can be dangerous to your heart. Cardiovascular disease kills more Americans each year than any other disease. But you can boost your heart smarts by separating fact from fiction. Let’s set the record straight on some common myths.
- ONE -
“I’m too young to worry about heart disease.”
How you live now affects your risk for cardiovascular diseases later in life. As early as childhood and adolescence, plaque can start accumulating in the arteries and later lead to clogged arteries. One in three Americans has cardiovascular disease, but not all of them are senior citizens. Even young and middle-aged people can develop heart problems – especially now that obesity, type 2 diabetes and other risk factors are becoming more common at a younger age.
- TWO -
“I’d know if I had high blood pressure because there would be warning signs.”
High blood pressure is called the “silent killer” because you don’t usually know you have it. You may never experience symptoms, so don’t wait for your body to alert you that there’s a problem. The way to know if you have high blood pressure is to check your numbers with a simple blood pressure test. Early treatment of high blood pressure is critical because, if left untreated, it can cause heart attack, stroke, kidney damage and other serious health problems.
- THREE -
“I’ll know when I’m having a heart attack because I’ll have chest pain.”
Not necessarily. Although it’s common to have chest pain or discomfort, a heart attack may cause subtle symptoms. These include shortness of breath, nausea, feeling lightheaded, and pain or discomfort in one or both arms, the jaw, neck or back. Even if you’re not sure it’s a heart attack, call 9-1-1 immediately. Learn you risk of heart attack today!
- FOUR -
“Diabetes won’t threaten my heart as long as I take my medication.”
Treating diabetes can help reduce your risk for or delay the development of cardiovascular diseases. But even when blood sugar levels are under control, you’re still at increased risk for heart disease and stroke. That’s because the risk factors that contribute to diabetes onset also make you more likely to develop cardiovascular disease. These overlapping risk factors include high blood pressure, overweight and obesity, physical inactivity and smoking.
- FIVE -
“Heart disease runs in my family, so there’s nothing I can do to prevent it.”
Although people with a family history of heart disease are at higher risk, you can take steps to dramatically reduce your risk. Create an action plan to keep your heart healthy by tackling these to-dos: get active; control cholesterol; eat better; manage blood pressure; maintain a healthy weight; control blood sugar; and stop smoking.
- SIX -
“I don’t need to have my cholesterol checked until I’m middle-aged.”
The American Heart Association recommends you start getting your cholesterol checked at age 20. It’s a good idea to start having a cholesterol test even earlier if your family has a history of heart disease. Children in these families can have high cholesterol levels, putting them at increased risk for developing heart disease as adults. You can help yourself and your family by eating a healthy diet and exercising regularly.
- SEVEN -
“Heart failure means the heart stops beating.”
The heart suddenly stops beating during cardiac arrest, not heart failure. With heart failure, the heart keeps working, but it doesn’t pump blood as well as it should. It can cause shortness of breath, swelling in the feet and ankles or persistent coughing and wheezing. During cardiac arrest, a person loses consciousness and stops normal breathing.
- EIGHT -
“This pain in my legs must be a sign of aging. I’m sure it has nothing to do with my heart.”
Leg pain felt in the muscles could be a sign of a condition called peripheral artery disease. PAD results from blocked arteries in the legs caused by plaque buildup. The risk for heart attack or stroke increases five-fold for people with PAD.
- NINE -
“My heart is beating really fast. I must be having a heart attack.”
Some variation in your heart rate is normal. Your heart rate speeds up during exercise or when you get excited, and slows down when you’re sleeping. Most of the time, a change in your heartbeat is nothing to worry about. But sometimes, it can be a sign of arrhythmia, an abnormal or irregular heartbeat. Most arrhythmias are harmless, but some can last long enough to impact how well the heart works and require treatment.
- TEN -
“I should avoid exercise after having a heart attack.”
No! As soon as possible, get moving with a plan approved for you! Research shows that heart attack survivors who are regularly physically active and make other heart-healthy changes live longer than those who don’t. People with chronic conditions typically find that moderate-intensity activity is safe and beneficial. The American Heart Association recommends at least two and a half hours of moderate intensity physical activity each week. Find the help you need by joining a cardiac rehabilitation program, or consult your healthcare provider for advice on developing a physical activity plan tailored to your needs.
Deep in the Woods, Out on the River
Wilderness first aid required when medical technology is unavailable
By Michael Darzi
When calling 911 is not an immediate option and help in the form of a hospital or trauma center is more than an hour (or days) away, time becomes the essential element between wilderness first aid (WFA) and standard first aid. In such situations, the task of managing the injured and the ill will challenge one beyond basic first-aid knowledge, and require skills that make you think “outside the box.”
Wilderness medicine is required whenever medical technology is unavailable, whether due to a lack of adequate equipment or too distant medical facilities. WFA’s value makes it a requirement for many groups such as search-and-rescue and the Boy Scouts of America for its highadventure bases, and highly recommended for outdoor leaders and guides. WFA is an intensive 16-hour course that teaches students how to properly assess, treat, and manage common illnesses and injuries.
Long hikes, extended lengths of rivers, large expanses of ocean, and miles of asphalt may separate the patient from a medical facility. You may have to endure heat or cold, rain, wind, or darkness.
The equipment needed for treatment and evacuation may have to be improvised, and communication with the “outside world” may be limited or nonexistent. Remote locations and harsh environments may require creative treatments. All these things can be a part of the world of Wilderness First Aid.
The Sierra Club’s Potomac Region Outings (PRO) is teaming with The Center for Wilderness Safety to hold two Wilderness First Aid courses this summer. The courses, taught by The Center for Wilderness Safety at the Turkey Run Education Center in Prince William Forest Park, are sponsored by PRO.
Courses are open to all. Sierra Club outings leaders are eligible for reimbursement. CPR/AED certification is a prerequisite—if you do not have that, you may register for a CPR/AED course at TrinityPresbyterian Church, Herndon, VA. See the complete schedule at www.wildsafe.org/courses.
This WFA course covers more than the basic first-aid requirement for Sierra Club outings leaders. If you are interested only in a CPR/AED course, CWS also teaches American Red Cross CPR/AED and will gladly schedule a class to accommodate your schedule. See www.wildsafe.org/courses/cpr.htm for more information. Outings leaders are also eligible for reimbursement of basic first-aid training.
Michael Darzi is chair of Potomac Region Outings.Excessive Heat Warnings – What to do?
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Sustained high temperatures can be harmful to your health. Emergency management officials and health experts recommend the following steps to avoid heat-related medical emergencies. Tips to Staying CoolSlow down. When possible, avoid strenuous activities. If strenuous activity is unavoidable, try to do it during the coolest part of the day, usually between 4 a.m. and 7 a.m. Outdoor businesses could consider changing business hours during the summer. Work smarter. Take frequent breaks when working outdoors. When working in extreme heat, use the buddy system – partners can keep an eye on each other and assist one another when needed. Remain hydrated. Drink plenty of water regularly and often, even if you are not thirsty. Avoid drinks with alcohol or caffeine in them. Eat small meals and eat more often. Avoid foods that are high in protein, which increases metabolic heat. Dress for the weather. Wear lightweight, light-colored clothing. Use sunscreen and wear a wide-brimmed hat if you must be out in the sun. Stay indoors as much as possible. If air conditioning is not available, stay on the lowest floor out of the sunshine. Also, during periods of excessive heat, the public is reminded that air-conditioned facilities operated by Loudoun County, such as community centers and libraries, are available during normal business hours as places where people can seek refuge from the excessive heat. Electric fans might not cool the air, but they can help sweat evaporate, which cools your body. Heat-Related Medical ConditionsSummer temperatures in Virginia normally climb into the upper 90s and even reach over 100 degrees at times. People can suffer ill health effects when their body temperature control system is on overload. A person’s body temperature can shoot up when normal sweating cannot cool it quickly enough in extreme heat. Damage to the brain or other vital organs can result from very high body temperatures. Summer sun can also present a health challenge. To protect yourself from skin cancer, remember to use sunscreen, seek shade, and wear sunglasses, a hat, and sun-protective clothing. Use a sunscreen with a Sun Protection Factor, or SPF, of 15 or higher. As sunscreen wears off, reapply if you stay out in the sun for more than two hours and after you swim or do things that make you sweat. Failure to protect yourself from the sun can result in sunburn with symptoms of redness and pain, and in severe cases, swelling. Information courtesy of the Virginia Department of Emergency Management and the Virginia Department of Health. Online Resources
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5 Easy Ways to Stay Cool This Summer
What better way to spend the summer than in the great outdoors – unless of course, it’s over 90°! If you have to be outside in the summertime heat; especially this week on the East Coast, where temperatures are supposed to hover near the 100° F mark, there are 5 simple things you can do to help you stay cooler.
- Yes, this is common sense, but… Drink plenty of water! Juices (sugar), caffeine, and alcohol all slow down the body’s absorption of water into the bloodstream and can actually dehydrate you!
- Dress for the weather. Wear light-colored and lightweight clothing to reflect heat when outdoors.
- Eat for the season! Eat more foods which contain a higher water content like salads, watermelon and cantaloupe and less heavy protein foods.
- Add spice. Believe it or not, eating spicy foods like hot peppers, fresh ginger and black pepper will help lower your body’s temperature through sweating. Don’t forget to stay hydrated too!
- Take it easy and slow down. Limit your strenuous activities to early or late in the day. Be sure to take plenty of breaks if you have to be outside and seek the shade or air conditioning when possible.
According to NOAA, when “the heat index is between 90° and 104°, sunstroke, heat cramps or heat exhaustion are possible with prolonged exposure and physical activity. When the index is between 105° F and 129° sunstroke, heat cramps, or heat exhaustion is likely and heatstroke is possible. Heat indices of 130° or higher will result in heatstroke or sunstroke quickly.” Remember that when you are in full sun, the heat index can increase up to 15° F. Shade is certainly your friend!
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Be sure to stock up on your first aid hydration supplies (ORS, Vitalyte, Electrolytes and more)!
Book Review – Altitude Illness: Prevention & Treatment
This new edition provides the latest information on prevention and treatment of altitude illness-from preparing for altitude to recognizing and treating the symptoms of acute mountain sickness, including high altitude pulmonary and cerebral edemas. Suited for both novice and seasoned hikers, climbers, trekkers, and skiers, Altitude Illness, nd Edition, also includes an updated examination of how altitude interacts with certain drugs, a new section on using the web to find more information about altitude illness, and much more.
· Updated guidelines for people going to altitude (heights above 7,000 feet) with pre-existing health conditions such as heart conditions, diabetes, and cancer
· A handy glossary and easy-to-read tables covering symptoms and signs, altitude illness, and high altitude drugs
· Case studies of real situations and a question-and-answer section help readers better understand general issues about altitude and its effects, and more
This LITTLE book is a great to-the-point guide regarding diagnosis, prevention, and treatment of all types of altitude illness. Many other books about altitude on the market get a bit too deep into the medical science to be practical for an on-the go guide, or they are a bit too sparse, leaving the reader with some ambiguity when its needed least. Neither is the case with this book; it provides just the right level of detail.
The book’s author is a distinguished medical doctor in the field of altitude illness and a mountaineer who has spent a significant amount of time working in the Himalaya. He presents the info as mountaineers need it. In particular, a few tables and decision trees are particularly helpful for quick diagnosis and treatment of the various ailments found at altitude.
Altitude Illness: Prevention & Treatment
Author: Stephen Bezruchka
Paperback: 156 pages
Publisher: Mountaineers Books; 2nd edition (September 2005)
Language: English
ISBN-10: 0898866855
ISBN-13: 978-0898866858
Product Dimensions: 6 x 3.9 x 0.5 inches
Beyond Bug Spray: Insect-Repelling Tips From the Experts
Black flies, mosquitoes, no-see-ums, horseflies, ticks. No matter what your favorite outdoor sport is, encounters with biting, stinging, and generally annoying bugs are the price you pay to play outside, especially in New England. Eastern Mountain Sports sponsored athlete Joe Kinder has climbed all over the word and yet, “My worst bug experiences have always been in Pawtuckaway State Park or Rumney…NO doubt, the worst I have ever experienced.”
Now that the snow is finally gone and the mercury is starting to creep up, it’s time to reacquaint ourselves with the tools and tactics for keeping nature’s irritants from ruining a great day outdoors. I spoke with Alan Eaton, Integrated Pest Management
Specialist at the University of New Hampshire Cooperative Extension. While Alan isn’t in the business of recommending products, he had some great advice for avoiding bugs outdoors. “Insects are attracted to both visual cues and odor cues,” he explained. If you’re one of those people who gets chowed on while your friend goes unscathed, it may be because you have a high concentration of ammonia in your perspiration. There’s not much you can do about your body chemistry other than alter it slightly with a topical repellent. “The active ingredients in effective repellents don’t actually repel insects, but confuse them by blocking the receptors they use to detect appropriate hosts for them to bite,” he said.
Cliff Stevens, owner of Moxie Tours, which operates whitewater rafting tours in Maine and Massachusetts, said this: “I always tell people to wear light-colored clothes like a white turtleneck and loose khaki pants. If the mosquitoes are really bad, you can soak a hat in bug repellent or tie a repellent-soaked bandanna around your neck, but the real key is to cover up so there’s no skin for them to bite.” Why light clothing? Because dark colors are one of the visual cues that Alan from UNHCE mentioned earlier. “Dark clothing is attractive to insects, so it’s best to avoid wearing black, gray, blue, and brown during the summer months,” Alan said.
As a biologist for the New Hampshire Fish and Game Department, Mike Marchand’s amphibian field research puts him into direct contact with just about every species of insect in the state. In addition to the light-colored, lightweight clothing and repellents Cliff recommends, Mike sometimes has to take things a step further: “During peak mosquito and black fly periods (often May-June for southern NH), I usually carry a head net in my pack. Head nets have allowed me to maintain some level of sanity on more than a couple occasions. The nets help reduce bites to the head and neck, but perhaps more satisfying is that they tend to keep that annoying buzzing of the mosquitoes a few inches from your ears.”
When it comes to repellents, my insect experts were divided. Mike Marchand has used Deep Woods Off with moderate amounts of DEET, while Joe Kinder and Eastern Mountain Sports photographer Tim Kemple both recommend Ben’s with “a ton of DEET” to keep mosquitoes at bay (you’ll find a variety of repellents offering varying concentrations of DEET at ems.com). Me? I generally try to go the natural route on my kayaking adventures, and I’ve had some good success with Herbal Armor from All Terrain.
A few more facts about DEET: In addition to multiple published articles that discuss the threats to the nervous system from extensive contact with DEET, we know that it can also melt off the waterproof coatings on nylon fabrics, so be very careful when applying it near your tent, pack, or rain gear. For this reason, many people prefer repellents with permethrin, a synthetic version of a chrysanthemum plant hormone. Finally, if you prefer to avoid direct skin contact altogether, look for Repel Permanone, which can be applied directly to clothing and gear. Whether you prefer a natural repellent or the power of DEET, you’ll find a bunch of repellent options as well as the head nets Mike recommends at Eastern Mountain Sports and REI.
While the right clothing, a good repellent, and protective netting will greatly reduce your chances of getting bitten by one of New England’s many flying menaces, it’s pretty much impossible to avoid contact altogether. In the wise words of Joe Kinder, “tolerance is key”—a sentiment echoed by Mike Marchand, who also puts a positive spin on this irritating problem: “The good news is that there are other species that feed on these biters. Spotted salamander larvae and some fish will eat mosquito larvae. Dragonflies will zip back and forth eating all types of adult insects. So, as painful (and itchy) as it is at times, these biters still play a role in the natural world.” Well said, Mike. I think we can all take some satisfaction in biting insects being food for other creatures. When you get right down to it, there’s a place for everything in the outdoors, and with the right amount of bug protection, there’s a place for you, too.
