There’s More To It Than Love

Emily Newton 

Photo Editor 

 Amid the celebrations with heart candies, heart cards, and heart decorations, the Center for Disease Control and Prevention (CDC) would like us all to celebrate the most important heart of all: the four chambered, muscular, blood pumping organ inside each of our chests. The CDC has declared February as American Heart Month. 

Cardiovascular disease, including heart disease and stroke, is the leading cause of death in the United States. $312.6 billion is spent each year while this disease continues to claim 600,000 lives annually. However, the CDC says that at least 200,000 of these deaths are preventable and that there are easy steps which can be followed to take better care of your heart. No matter how stressful life can be as a student, it is not worth sacrificing your health or longevity of life. Let us make this February a time to truly celebrate our hearts in a healthy way!

• Eat a better diet: Eat breakfast; people who do not are 4-5 times more likely to become obese. Pass on fried foods which can clog arteries. Add more fruits (bananas stabilize blood sugar and protect against diabetes and heart attack). Drink plenty of water (approximately 60 percent of your body is made of it). Limit sodas and sugary drinks which increase the risks of type 2 diabetes, heart attacks, and obesity. Lastly, avoid diet soda as studies have shown that it increases your risk of becoming overweight.

• Watch your weight: Your body mass index (BMI) should be within 18.5-24.9. To calculate, divide your weight in pounds by your height in inches and multiply by 703.

• Exercise: At least 20-30 minutes, 3-4 days per week of continual exercise where your heart rate equals 75-80 percent of your maximum heart rate (MMR; MMR=220- your age)

• Monitor your blood pressure: Less than 120/80 is normal/good.

• Don’t smoke: Almost 20 percent of heart disease deaths in the U.S. are directly caused by smoking.

• Limit alcohol: Two drinks per day for men and one drink per day for women is okay. A drink is one 12 ounce beer, 4 ounce glass of wine, 1.5 ounce of 80-proof spirits, or 1 ounce of 100-proof spirits. Any more can increase risk of stroke, obesity, and heart failure.

• Have cholesterol checked: At least once every five years. Cholesterol causes atherosclerosis (cholesterol builds up on artery walls making it harder for blood to get to the heart).

• Manage diabetes: Take medications, follow the diet and exercise suggestions from your doctor.

• Sleep: Avoid caffeine and do not eat 2-3 hours before bed. Use your bedroom for SLEEP; no television, phone, or computer in bed. Wake up the same time each day, regardless of bedtime, to get your sleep cycle on a regular pattern. Poor sleep habits have been linked to high blood pressure, atherosclerosis, heart failure, heart attack, stroke, diabetes, and obesity.