COVID-19 Prevention: Avoid Touching Your Face

According to one infectious disease doctor, if you want to stay coronavirus-free there is one single thing you should avoid touching at all costs: YOUR FACE.

The Centers for Disease Control and Prevention (CDC) states that COVID-19 is mainly spread from person-to-person, either between close contact or through respiratory droplets produced when an infected person coughs, sneezes or talks. If those respiratory droplets land on your hand and make contact with any open skin, or the mucous membranes of your mouth, nose or eyes, you may be at risk.

To help control the spread of the coronavirus disease (COVID-19), health officials say it’s very important for you to avoid touching your face. Touching your face (i.e., your mouth, nose, and eyes) allows the virus on your hands to reach moist, porous surface tissue, mucous membranes, where the coronavirus can enter your body and cause infection.

Not touching your facial mucous membranes, an area known as the “T-zone,” is perhaps the most important step you can take to prevent an infection, said William Sawyer, a family doctor in Sharonville, Ohio, and founder of Henry the Hand, a nonprofit organization that promotes hand hygiene.

“It’s the one behavior that would be better than any vaccine ever created,” Sawyer said. “Just stop this simple behavior. Stop picking, licking, biting, rubbing — it’s the most effective way to prevent a pandemic.”

On average, people touch their faces up to 23 times per hour, and once you’ve been told not to touch your face, it’s suddenly all you want to do.

Sometimes, it’s impossible to avoid touching your face. And since the virus can also live on surfaces for several days. if you touch a table that someone with the virus sneezed on earlier, then rub your eye, you could give yourself the virus. That’s why experts stress hand-washing as a key infection control measure. Wash before and after any hand-face contact, using soap and water for at least 20 seconds. If soap and water are not readily available, use a hand sanitizer that contains at least 60% alcohol.

https://youtu.be/d914EnpU4Fo

Washing your hands, along with stopping as many other instances of face-touching as you can, is one of your best defenses in helping you avoid getting infected by the coronavirus.

If you touch your face unconsciously throughout the day, think of physically touching something else without upping your risk of bacteria exposure like your elbow or leg.

It’s not enough to simply instruct people to stop touching their face, said Elliot Berkman, a psychology professor at the University of Oregon who studies habits and behaviors; people must be able to “outsmart their habit” or form a different one. One way to do that quickly is to change something in your environment, Berkman said. Wear something on your hands or face that can serve as a cue, an interruption to an automatic action.


References:

  1. https://www.goodhousekeeping.com/health/wellness/a31287400/how-to-stop-touching-your-face/
  2. https://www.healthgrades.com/right-care/infections-and-contagious-diseases/7-tips-to-avoid-touching-your-face#:~:text=7%20Tips%20to%20Avoid%20Touching%20Your%20Face%201,something%20in%20your%20hands.%20…%20More%20items…%20
  3. https://www.yahoo.com/lifestyle/im-infectious-disease-doctor-never-130824101.html?utm_content=buffer77580&utm_medium=social&utm_source=facebook.com&utm_campaign=yahoofinance&guccounter=1&guce_referrer=aHR0cDovL20uZmFjZWJvb2suY29t&guce_referrer_sig=AQAAADaL0SbymCJYTgt_ubjhBliprjDZmkQY_uE26gedT7TZ7ZafQ5gnyFMgwcPrFOGADw7uC7zBgaKcI1qE6vqQqL3ONXN945sFyPA-ilqmkUBBAF4qHb08KA3RoXRqFEtS8VK0xoHpNlbcMXLjhLAV3FAgZ4qzHp2MJJEB2tXpynHp
  4. https://www.washingtonpost.com/lifestyle/2020/03/03/coronavirus-prevention-face-touch/

COVID-19 Frequently Asked Questions | New York Times

Updated September 1, 2020

  • Why is it safer to spend time together outside?
    • Pandemic life is safer outdoors. Outdoor gatherings lower risk because wind disperses viral droplets, and sunlight can kill some of the virus. Open spaces prevent the virus from building up in concentrated amounts and being inhaled, which can happen when infected people exhale in a confined space for long stretches of time, said Dr. Julian W. Tang, a virologist at the University of Leicester. Thus, while the risk of outdoor transmission is low, it can happen.
    • “The virus load is important,” said Eugene Chudnovsky, a physicist at Lehman College and the City University of New York’s Graduate Center. “A single virus will not make anyone sick; it will be immediately destroyed by the immune system. The belief is that one needs a few hundred to a few thousand of SARS-CoV-2 viruses to overwhelm the immune response.”

  • What are the symptoms of coronavirus?
    • In the beginning, the coronavirus seemed like it was primarily a respiratory illness — many patients had fever and chills, were weak and tired, and coughed a lot, though some people don’t show many symptoms at all. Those who seemed sickest had pneumonia or acute respiratory distress syndrome and received supplemental oxygen. By now, doctors have identified many more symptoms and syndromes. In April, the C.D.C. added to the list of early signs sore throat, fever, chills and muscle aches. Gastrointestinal upset, such as diarrhea and nausea, has also been observed. Another telltale sign of infection may be a sudden, profound diminution of one’s sense of smell and taste. Teenagers and young adults in some cases have developed painful red and purple lesions on their fingers and toes — nicknamed “Covid toe” — but few other serious symptoms.

    Why does standing six feet away from others help?

    • The coronavirus spreads primarily through droplets from your mouth and nose, especially when you cough or sneeze. The C.D.C., one of the organizations using that measure, bases its recommendation of six feet on the idea that most large droplets that people expel when they cough or sneeze will fall to the ground within six feet. But six feet has never been a magic number that guarantees complete protection. Sneezes, for instance, can launch droplets a lot farther than six feet, according to a recent study. It’s a rule of thumb: You should be safest standing six feet apart outside, especially when it’s windy. But keep a mask on at all times, even when you think you’re far enough apart.

    COVID-19 risk factors for severe disease

    • Based on currently available information and clinical expertise, older adults and people with underlying medical conditions are at higher risk for severe illness from COVID-19. According to the CDC, “…6% of the deaths, COVID-19 was the only cause mentioned.” Essentially, 94 percent of Americans who have died from coronavirus from the week ending February 1, 2020 to the week ending August 22, 2020 had, on average, almost three comorbidities that played a role in their death.
    • According to CDC’s report, the leading comorbidities among COVID-19 deaths were respiratory diseases, circulatory diseases, sepsis, malignant neoplasms, diabetes, obesity and Alzheimer’s disease, respectively.
    • “Anecdotally, there are several stories of cases in which people with COVID-19 had deadly heart attacks, yet these cases were coded as COVID-19 deaths. In one extreme case, a Florida man who died in a motorcycle crash happened to also have COVID-19 at the time, yet was coded as having died from COVID-19, not because of the motorcycle accident.” Many clinicians are putting COVID-19 on death certificates when it might not be entirely accurate because they died infected with coronavirus and not because of coronavirus.

    Sources:

    1. https://nyti.ms/31jGhk2
    2. https://www.cdc.gov/coronavirus/2019-ncov/faq.html

    Dexamethasone – first drug shown to reduce Covid-19 deaths

    The most severe symptoms of COVID-19 are the result of the an infected person’s immune system’s overreaction to the virus. Dexamethasone is an anti-inflammatory drug that can rein in a person’s immune system attack.

    Dexamethasone is a corticosteroid that prevents the release of substances in the body that cause inflammation. It is used to treat many different inflammatory conditions such as allergic disorders and skin conditions.

    Dexamethasone is also used to treat ulcerative colitis, arthritis, lupus, psoriasis, and breathing disorders. It may also be used for purposes not listed in this medication guide.

    This drug is relatively inexpensive and widely available steroid that blunts many types of immune responses. Doctors have long used it to treat allergies, asthma and inflammation.

    In June, it became the first drug shown to reduce Covid-19 deaths. That study of more than 6,000 people, which in July was published in the New England Journal of Medicine, found that dexamethasone reduced deaths by one-third in patients on ventilators, and by one-fifth in patients on oxygen. It may be less likely to help — and may even harm — patients who are at an earlier stage of Covid-19 infections, however.

    In its Covid-19 treatment guidelines, the National Institutes of Health recommends only using dexamethasone in patients with COVID-19 who are on a ventilator or are receiving supplemental oxygen.

    Steroid medication affects your immune system. You may get infections more easily. Steroids can also worsen or reactivate an infection you’ve already had. Tell your doctor about any illness or infection you have had within the past several weeks.


    References:

    1. https://www.drugs.com/dexamethasone.html
    2. https://www.nytimes.com/interactive/2020/science/coronavirus-drugs-treatments.html?referringSource=articleShare

    All About Fats | VAntage Point

    Fat is one of our macronutrients (along with protein and carbohydrates), and it is an essential part of our intake. It has many functions within the body, including organ protection, providing fuel, coating nerve cells, making up organs (our brains are roughly 60% fat), making up cells (lipid bilayer), nutrient and phytochemical absorption, skin/hair/nail health, and hormone balance.

    As with anything diet related, the first step is to evaluate the source of your food. Are you eating mostly real, whole foods from nature, or processed, refined foods from the grocery store shelf.

    Good sources of fat are going to come from those whole food options.

    Tips

    1. Continue to eat real, whole foods, and follow a system (such as the healthy plate) to guide you to a balanced intake.
    2. Include good fats, such as from olives and olive oil, avocados, nuts and seeds, fatty fish, coconut oil, eggs, dairy, minimally processed meat, and even butter (especially if it’s grass fed and organic). Remember that, although we shouldn’t fear fat from animals, we should still get plenty of it from antioxidant-rich plant-based foods. Balance is important.
    3. Avoid the following: fast food, fried foods, heavily processed meats, processed/packaged foods – like TV dinners and box meals – refined sugars and sweets (including sugar from fluids); highly processed vegetables oils, such as soy, corn, safflower, as well as Crisco and other hydrogenated oils.

    The fat sources we choose, as well as the overall quality of our diet and lifestyle, will make a huge difference on whether that fat will be helpful or harmful.

    Eat well!

    Source: Sieger Giroux MS, RD, LDN is a registered dietitian at the Marion VA. In this episode of Fresh Focus, MOVE! Dietitian Sieger Giroux provides insight on saturated and unsaturated fats and how listeners can incorporate those into the healthy plate method.


    References:

    1. https://www.blogs.va.gov/VAntage/77632/fresh-focus-4-healthy-plate-method-about-fats/

    55% of coronavirus patients still have neurological problems three months later | MarketWatch

    Published: Aug. 9, 2020 at 9:11 a.m. ET By Nicole Lyn Pesce

    Mounting evidence suggests COVID-19 could cause brain damage in adults and kids

    “While lung scarring, heart and kidney damage may result from COVID-19, doctors and researchers are starting to clock the potential long-term impact of the virus on the brain.”

    “Many COVID-19 patients have continued showing symptoms for months after the initial infection passed, reported neurological problems such as confusion and had difficulty concentrating (or brain fog), as well as headaches, extreme fatigue, mood changes, insomnia and loss of taste and/or smell.”

    “The CDC recently warned that it takes longer to recover from COVID-19 than the 10- to 14-day quarantine window that has been touted throughout the pandemic. In fact, one in five young adults under 34 was not back to their usual health up to three weeks after testing positive. And 35% of surveyed U.S. adults overall had not returned to their normal state of health when interviewed two to three weeks after testing.”

    “Now a study of 60 COVID-19 patients published in Lancet this week finds that 55% of them were still displaying such neurological symptoms during follow-up visits three months later. And when doctors compared brain scans of these 60 COVID patients with those of a control group who had not been infected, they found that the brains of the COVID patients showed structural changes that correlated with memory loss and smell loss.”

    “The most severe illness and complications of COVID-19 appear to stem from the body’s immune response to the viral invader, as opposed to the virus itself causing damage.”

    Read more: https://www.marketwatch.com/story/55-of-coronavirus-patients-still-have-neurological-problems-three-months-later-study-2020-08-07?mod=mw_latestnews&link=sfmw_fb

    How Vaccines Work, How They’re Developed and What’s the Latest on One for COVID-19

    By Andrea Klemes, DO, FACE, CMO MDVIP

    Since the coronavirus pandemic began in early 2020, we’ve heard a lot about vaccines. There have been promises for quick vaccine development as well as warnings about how long it really takes to develop a safe, effective vaccine.

    You’ve also probably heard that a coronavirus vaccine is necessary for us to return to normal. The good news? Surprising progress has been made in creating vaccines for COVID-19. As of now, there are more than 160 vaccines in various stages of development, and many are already into the human testing phase. While the path to success is still uncertain, never in human history have so many scientists and resources been devoted to a single public health crisis.

    In July, multiple vaccine manufacturers released preliminary data from phase 1 studies that showed new vaccines are well tolerated and created antibodies. This is good news because it shows success in human subjects; in phase 1 trials, small groups of people receive the vaccine. Three vaccines are either currently in a later phase of development, where they are being tested on thousands of people, or about to enter that phase.

    While it’s good news, there’s a long way to go. Here’s a quick primer on how vaccines work, how they’re developed and where we stand developing a vaccine for the current coronavirus outbreak.

    How Vaccines Work
    Vaccines work by mimicking a virus or bacteria that enters the immune system to build up antibodies. Ironically, vaccines are one of our oldest modern medical treatments. The first effective vaccination — to smallpox — was developed in the late 18th century. Over the last 220 years, scientists have advanced the process and effectiveness for vaccines.

    Modern vaccines are simple in concept: create a synthetic compound that behaves like a real live pathogen that doesn’t cause illness. The compound will instead provoke the immune system to create antibodies that teach the body to react quickly and forcefully if the real pathogen invades the body.

    Antibodies are an essential part of your immune system. When a pathogen, like bacteria or a virus, invades your body, antibodies bind to the invader and neutralize it, minimizing its damage. Your body came with some antibodies, which were passed from your mother. But most antibodies are developed over time when you’re exposed to pathogens. Vaccines make that natural process happen without infecting you with a real virus or bacteria.

    How Vaccines Are Made
    There are four basic types of vaccines, but regardless of the type, the process to produce safe and effective vaccines is typically long and difficult. When we’re not in crisis mode, vaccine labs can take anywhere from 10 to 15 years to develop a new vaccine. Of course, when we’re in the throes of a pandemic, labs generally move quicker. For example, during the mumps outbreak, a vaccine was generated in four years – the quickest in U.S. history.

    Labs are currently working on an even faster timetable, with hopes that a COVID-19 vaccine might be available by the end of 2020 or by the middle of next year.

    The reason it takes so long it that there are five phases of vaccine development:

    • Exploration: In this stage, drug companies investigate different approaches to the vaccine. Historically, this phase lasts between two and four years; however, evolving technology has help quicken the pace of this phase for some vaccines, including COVID-19. Another factor that has helped speed up the exploratory stage of the COVID-19 vaccine is information sharing among scientists; for example, scientists genetically mapped the virus as early as January — something that would have taken much longer 10 or 20 years ago. Also, since COVID-19 is similar to SARS — another coronavirus that caused a six-month pandemic in 2003 — scientists working on the COVID-19 vaccine were able to learn from those working on the SARS vaccine — a significant head start.
    • Preclinical: Once researchers develop a vaccine candidate, it’s tested in cell cultures and animals to see if it triggers an immune response without damaging cells. This takes about a year. And if the vaccine doesn’t work, researchers circle back to the exploration phase. But if it is successful, it moves on the testing phase.
    • Testing: Vaccines are tested through clinical trials – research studies that evaluate the effectiveness and safety of vaccines, medications, medical devices, surgical procedures or behavioral interventions on a group of people. Most trials start with a small group of people (phase 1), and, if they go well, they are expanded to include a moderate size group of people (phase 2) and then a large group (phase 3). Of course, if issues arise during clinical trials, the vaccine reverts to the preclinical phase.
    • Regulatory review: If clinical trials go well, the drug company submits a Biologics License Application and product label for the vaccine. In the United States, applications and labels are sent to the U.S. Food and Drug Administration (FDA). In the U.S., this process takes about 10 months, although in a circumstance such as the COVID-19 pandemic, the process will probably be accelerated.
    • Production: Once the drug manufacturers have been given a green light, they can begin producing the vaccine. In the U.S., the FDA continues overseeing the production of the vaccine.


    Where COVID-19 Vaccines Stand

    At the end of July there were 23 vaccines in clinical testing and another 137 in pre-clinical development, according to the World Health Organization.

    Dr. Erica Saphire, an infectious disease authority and professor at La Jolla Institute for Immunology, recently told medical officials that the earliest a vaccine may be available is January 2021, but it’s more likely that a viable vaccine won’t be available until July 2021 or later. Even when one is available, it will take time to get the vaccine manufactured and distributed. Of course, once a vaccine is available, healthcare workers, first responders and those at the highest risk – nursing home patients, for example — will probably be the first to have access to the vaccine.

    Until a vaccine is available, continue to take precautions such as wearing a face mask and social distancing to lower your risk of contracting COVID-19. And continue working closely with your physician to help you control chronic conditions and maintain a strong immune system that can lower your chances of developing serious complications should you catch COVID-19.

    Your Weight, BMI and Health Risk

    Over the past several months, our daily lives have radically changed in ways both large and small. From how we go about our weekly errands, to how we seek healthcare, to how we socialize with our wider communities. Social physical distancing has quickly brought to the forefront just how intrinsic human interaction is to our physical, mental and emotional well-being.

    As is always the case in times of crises, we can find hope in the examples of mindfulness, resilience and adaptability shown by people across the country. Regarding our physical health, times of crises reveal the importance of healthy living and habits that promote health and well-being.  Subsequently, it is equally important to conduct a self-assessment of weight and health risk using three key measures:

    • Body mass index (BMI)
    • Waist circumference
    • Risk factors for diseases and conditions associated with obesity

    Body Mass Index (BMI)

    BMI is a useful measure of overweight and obesity. It is calculated from your height and weight. BMI is an estimate of body fat and a good gauge of your risk for diseases that can occur with more body fat. The higher your BMI, the higher your risk for certain diseases such as heart disease, high blood pressure, type 2 diabetes, gallstones, breathing problems, and certain cancers.

    Although BMI can be used for most men and women, it does have some limits:

    • It may overestimate body fat in athletes and others who have a muscular build.
    • It may underestimate body fat in older persons and others who have lost muscle.

    Use the BMI Calculator or BMI Tables to estimate your body fat. The BMI score means the following:

    BMI

    • Underweight — Below 18.5
    • Normal — 18.5–24.9
    • Overweight — 25.0–29.9
    • Obesity — 30.0 and Above

    Waist Circumference

    Measuring waist circumference helps screen for possible health risks that come with overweight and obesity. If most of your fat is around your waist rather than at your hips, you’re at a higher risk for heart disease and type 2 diabetes. This risk goes up with a waist size that is greater than 35 inches for women or greater than 40 inches for men. To correctly measure your waist, stand and place a tape measure around your middle, just above your hipbones. Measure your waist just after you breathe out.

    Along with being overweight or obese, the following conditions will put you at greater risk for heart disease and other conditions:

    Risk Factors

    • High blood pressure (hypertension)
    • High LDL cholesterol (“bad” cholesterol)
    • Low HDL cholesterol (“good” cholesterol)
    • High triglycerides
    • High blood glucose (sugar)
    • Family history of premature heart disease
    • Physical inactivity
    • Cigarette smoking

    For people who are considered obese (BMI greater than or equal to 30) or those who are overweight (BMI of 25 to 29.9) and have two or more risk factors, it is recommended that you lose weight. Even a small weight loss (between 5 and 10 percent of your current weight) will help lower your risk of developing diseases associated with obesity. People who are overweight, do not have a high waist measurement, and have fewer than two risk factors may need to prevent further weight gain rather than lose weight.

    Talk to your doctor to see whether you are at an increased risk and whether you should lose weight. Your doctor will evaluate your BMI, waist measurement, and other risk factors for heart disease.

    The good news is even a small weight loss (between 5 and 10 percent of your current weight) will help lower your risk of developing those diseases.


    References:

    1. https://www.nhlbi.nih.gov/health/educational/lose_wt/risk.htm#limitations

    COVID-19 Precautions

    Health experts continue to urge Americans to take precautions against spreading and contracting coronavirus disease 2019 (COVID-19) more seriously.

    As of July 20, 2020, more than 3,784,900 people in the United States have been infected with the coronavirus and at least 140,300 have died, according to a New York Times (#NYT) database.

    As COVID-19 infection numbers are surging throughout most of the United States, everyone, especially older adults over the age of 65 and others with pre-existing conditions, should take steps to protect themselves from getting and spreading COVID-19. In general, your risk of getting severely ill from COVID-19 increases as you get older. In fact, 8 out of 10 COVID-19-related deaths reported in the United States have been among adults aged 65 years and older.

    Since there is currently no vaccine to prevent COVID-19, the best and most effective way to prevent contracting the illness is to avoid being exposed to this virus. There are more than 160 vaccines being researched, developed and tested against the coronavirus, and 26 vaccines are in human trials. Four (4) potential vaccines are currently in large scale phase III efficacy trials according to the New York Times.

    Everyone is at risk for getting COVID-19 if they are exposed to the virus. The virus spreads primarily through respiratory droplets produced when an infected person coughs, sneezes or talks. These droplets can land in the mouths, noses or eyes of people who are in close contact with one another (within about 6 feet).

    Recent studies have shown that #COVID-19 can spread by people who are asymptomatic (not showing symptoms). To arrest the community spread of COVID-19, you should:

    • Wear a cloth face mask to cover your mouth and nose in public settings and when around people who don’t live in your household.
    • Keep 6 feet (2 meters) of distance between yourself and people who don’t live in your household. It’s important to remember that infected people without symptoms are able to spread virus.
    • Avoid touching your face, specifically your mouth, nose or eyes.
    • Wash your hands often with soap and water for at least 20 seconds especially after you have been in a public place, or after blowing your nose, coughing, or sneezing.
    • Prioritize outdoor venues over indoor spaces if you must go out,
    • Clean and disinfect frequently touched surfaces daily.
    • Monitor your health daily and be alert for COVID-19 symptoms such as fever, cough, shortness of breath, fatigue, headache, or loss of smell.

    How well a community as a whole does all of that could dictate how bad things get during the current resurgence.


    References:

    1. https://www.cdc.gov/coronavirus/2019-ncov/prevent-getting-sick/prevention.html
    2. https://www.cdc.gov/coronavirus/2019-ncov/need-extra-precautions/older-adults.html
    3. https://www.nytimes.com/interactive/2020/science/coronavirus-vaccine-tracker.html

    Heart Disease Leading Cause of Death in the United States

    “Do Your Part, Care for Your Heart

    There is a silent and deadly pandemic raging in America every year. That pandemic kills on average more than fifty thousand Americans each month. That silent pandemic is called Heart Disease.

    Heart disease is the leading cause of death in the United States. More than 610,000 Americans die of heart disease each year according to the Centers for Disease Control and Prevention (CDC). That’s one in every four deaths in this country.

    Almost 70 percent of Americans are afraid of dying of cardiovascular heart disease. Despite this, only 38 percent know or monitor their blood pressure, and just 18 percent know their body mass index (BMI), both of which are essential factors in overall heart health. So, it’s clear that more Americans need to know their numbers and keep their blood pressure, cholesterol and blood sugar at normal levels. They need to learn more about heart health and how they can manage their risks.

    The term “heart disease” refers to several types of cardiovasculaheart conditions. The most common type is coronary artery disease, which can cause heart attack. Other kinds of heart disease may involve the valves in the heart, or the heart may not pump well and cause heart failure. Some people are born with heart disease.

    Americans at Risk for Heart Disease

    Heart disease occurs when a substance called plaque builds up in your arteries. As plaque builds up in the arteries of a person with heart disease, the inside of the arteries begins to narrow, which lessens or blocks the flow of blood to the heart. Plaque can also rupture (break open). When it does, a blood clot can form on the plaque, blocking the flow of blood.

    Smoking, eating an unhealthy diet, and not getting enough exercise all increase your risk for having heart disease. High blood pressure, high blood cholesterol, diabetes, and smoking are key risk factors for heart disease. About half of Americans (47%) have at least one of these three risk factors.

    Several other medical conditions and lifestyle choices can also put people at a higher risk for heart disease, including:

    • Diabetes
    • Overweight and obesity
    • Unhealthy diet
    • Physical inactivity
    • Excessive alcohol use

    Heart disease is the leading cause of death for people of most racial and ethnic groups in the United States, including African American, American Indian, Alaska Native, Hispanic, and white men.

    A healthy heart comes from lots of little lifestyle changes that become a habit. And, heart-healthy lifestyle changes can help lower your risk for complications. A heart-healthy lifestyle is all about listening to your heart and giving it what it needs to thrive (even if that means ignoring your stomach’s request for a second donut). A healthy heart is a reward that’s well worth some minor lifestyle changes.

    Your doctor also may prescribe medication to treat the disease. Talk with your doctor about the best ways to reduce your heart disease risk.

    Think fitness.

    Spending time in natural environments can benefit health and well-being.

    There’s plenty of science establishing the health benefits of exercise, particularly outdoors. A 2019 Scientific Reports study of nearly 20,000 Britons showed people who spent at least two hours per week in nature were far more likely to report good health and well-being than those who didn’t.

    Think healthy eating.

    The slogan…”healthy eating for a strong heart beating” is one to live by. You can lower your risk of heart disease by making several small changes at each meal and by choosing foods that are good for your heart. Eating a healthy diet of whole grains, high fiber and lean sources of protein, and exercising at least 30 minutes daily can help control or delay age-related health problems associated with aging, like high blood pressure, obesity, heart disease and diabetes.

    Most standard American diets are based on foods you shouldn’t eat. Instead, Americans should focus on foods that are good for your heart. They should eat more vegetables, fruits, and whole grains. The fiber in these foods helps lower “bad” LDL cholesterol. They should eat more beans, legumes (like lentils), seeds, and nuts. Additionally, Americans should:

    • Put healthier fats to work for you.
    • Favor unsaturated fats, such as canola, olive, and peanut oils.
    • Eat fish that are high in omega-3 fatty acids, including albacore tuna, salmon, and sardines. Omega-3s seem to lower triglycerides, fight plaque in your arteries, lower blood pressure, and reduce your risk of abnormal heart rhythms.
    • Eat lean protein.
    • Make beans, nuts, fish, and chicken your mainstays, and keep portions in check.
    • The American Heart Association suggests you eat at least two 3.5-ounce servings of fish a week.

    Think canine companionship.

    Dog ownership is associated with decreased cardiovascular risk and with lower risk of death over the long term.

    Many studies have linked dog ownership to health benefits, including more exercise, lower blood pressure, improved lipid profile, and reduced stress. A meta-analysis published in the American Heart Association journal Circulation in 2019 examined 10 studies over seven decades involving nearly 4 million people. It concluded dog owners had a 24% lower risk of death from any cause than their petless peers during the course of the studies.

    Be heart smart.

    Make smart choices and improve your heart health. It’s about individuals taking care of their own hearts every day. Everyone can benefit by following heart-healthy practices:

    1. Exercise regularly (at least 2.5 hours per week).
    2. Quit smoking.
    3. Lose weight.
    4. Know your BMI, blood pressure and A1C.
    5. Eat heart-friendly foods.
    6. Eat chocolate and drink wine (in moderation).
    7. Don’t overeat.
    8. Learn to manage stress.

    The fight for heart health awareness truly is just that: a fight. Heart disease is a formidable foe that’s responsible for almost 25 percent of all deaths in the U.S., more than any other cause of death.

    Our health-care system would not be so overwhelmed by COVID-19 right now if it was not already overwhelmed with preventable chronic illnesses. About 75 percent of the $2.2 trillion we spend on health care each year goes to treat chronic illness like heart disease, the Centers for Disease Control estimates. And, it is estimated that 40 to 70 percent of those illnesses could be prevented.

    In 2018 the United States shelled out $329 billion to treat heart disease and strokes, the American Heart Association calculated. About 80 percent of those cases — $263 billion worth — were caused by poor diet, lack of exercise, alcohol use and obesity.


    References:

    1. https://www.cdc.gov/heartdisease/facts.htm?CDC_AA_refVal=https%3A%2F%2Fwww.cdc.gov%2Fdhdsp%2Fdata_statistics%2Ffact_sheets%2Ffs_heart_disease.htm
    2. https://www.cdc.gov/heartdisease/docs/ConsumerEd_HeartDisease.pdf
    3. https://www.heart.org/en/news/2020/06/10/instead-of-a-tie-think-about-healthy-gifts-and-gratitude-for-fathers-day
    4. https://www.ahajournals.org/doi/epub/10.1161/CIRCOUTCOMES.119.005554