working out during COVID-19

Staying Fit in Isolation

Much like the joke that freshman college students gain the “freshmen fifteen” a trending hashtag on social media is #quarantine15. Due to the stress, loneliness, and uncertainty of this time, you may wish to turn to food for comfort and to destress.

 

Passing the time by trying a new recipe, cooking with your significant other or children, or celebrating little blessings with a special dessert at this time, are all great ways to make the most of a stressful situation.

 

Don’t feel guilty if you take a break from the normal routine or gain a few pounds as you try to get a handle on all the difficult emotions you may be facing at this time. However, staying healthy could not be more important than at a time like now.

 

Free home workout options

The easiest way to begin an at-home workout routine is through the guidance of instructor-led videos. Many of these videos require no additional equipment and give you the benefit of being able to pause them to perfect your technique.

Many companies are offering their workouts for free or as an extended trial as COVID-19 runs its course. So there’s no better time than now to try out a new workout and establish a good routine.

Here are a variety of workouts by leading companies in fitness that you can try at this time for free.

 

Peloton

Peloton produces top of the line treadmills and exercise bikes. Their workout app is normally $13 a month. However, Peloton is currently offering a free, 90-day trial. You do not have to own their equipment to use the app. The videos include strength, yoga, meditation, boot camp, and cardio classes. If you’re still able to get outdoors, audio-only classes are available for outdoor running.

 

CorePower Yoga

CorePower shut down their studio and moved to online-only classes that you can stream from their website. New classes are added weekly, including yoga, sculpt, and meditation. The company is offering some free classes while the studio remains closed, but you can also gain access to all of their videos for $19.99 per month.

 

Nike Training Club

Nike Training Club offers an always free workout app with a wide variety of home workouts, including programs that help you set a workout schedule. The app allows you to filter your search results based on the equipment you have available also.

 

Les Mills

If you’ve ever had a membership at a gym, there’s a good chance you’ve heard of Body Pump, a popular class, managed by Les Mills. Les Mills also offers dance, yoga, and boxing, many equipment free classes. All their classes are available on-demand with a 30-day free trial.

 

Amazon Prime Video

If you have an Amazon Prime membership, you already have free access to a library of fitness videos, like Zumba and cardio programs. Just search for “fitness,” then check the “Prime” box in the left sidebar to see what’s available for free streaming.

 

YouTube 

YouTube is a great place to find all sorts of exercise videos. Try something creative like rebounding if you have a trampoline at home or learn some new dance moves. Consider using Fitness Blender, a great library of over 100 free workouts.

 

Basic workout equipment under $100

There is plenty you can do without a single piece of equipment and many of us have financial concerns to consider due to the COVID-19 outbreak. However, if you can afford to invest in some equipment, here is a list of more affordable options which can be ordered via Amazon or various websites. We’ll link to them, but,of course, we cannot guarantee their availability when you read this article:

 

Jump rope

Workout mat 

Dumbbells

Lacrosse ball

Foam roller 

Yoga block

 

Have questions about COVID-19? We’re here for you. Check out ccmhhealth.com/covid-19-resources.

 

Disclaimer

The Comanche County Memorial Hospital website does not provide specific medical advice for individual cases. Comanche County Memorial Hospital does not endorse any medical or professional services obtained through information provided on this site, articles on the site or any links on this site.

Use of the information obtained by the Comanche County Memorial Hospital website does not replace medical advice given by a qualified medical provider to meet the medical needs of our readers or others.

While content is frequently updated, medical information changes quickly. Information may be out of date, and/or contain inaccuracies or typographical errors. For questions or concerns, please contact us at contact@ccmhhealth.com.

COVID-19 family washing hands

Could Your Diet Help Flatten the Curve?

COVID-19 seems to be disrupting every aspect of peoples’ daily lives all over the world. Some of us have lost jobs, some are worried about family members who have to continue to work due to being in an essential business, some are worried about family members who may be high risk or separated from us. At times, it feels overwhelming and like there is nothing we can do to fight this invisible enemy. That is not true, however.

 

Hopefully, you are following the guidelines put in place in your community as well as social distancing, washing your hands well and frequently, and sheltering in place as much as possible.

 

Is there more you can do? Yes, there is. You can take the best possible care of yourself during these uncertain times. Doing your best to eat healthy foods could lessen your chances of getting ill, keep you out of the hospital and from infecting others.

 

How do you boost your immunity to help fight COVID-19?

 

Unfortunately, there is no magical food or pill that is guaranteed to boost your immune system and fight off COVID-19. However, a healthy immune system will help. Nutrients that may help the immune response include selenium, vitamins A, C, D, E, B-6, zinc, iron, and folate; with additional potentially promising effects of whole foods like broccoli, goji berry, green tea, and turmeric. Some of these nutrients may help reduce inflammation and protect from tissue damage due to the virus that can lead to lung injury and failure, and even death.

 

It is too early to know what mixture of nutrients is the best to keep Covid-19 at bay. But we do know that several of these nutrients have shown promising effects for flu, common colds, and respiratory infections.

 

Which foods might keep me from getting COVID-19?

 

We know you may not be able to find just anything in the stores right now due to overbuying, but here are some foods that may help boost your immunity: spinach, berries, bananas, citrus fruits, broccoli,  mushrooms, red bell peppers, shellfish, sweet potatoes, peanut butter, almonds, beans, hazelnuts,  turmeric, and tea. Eggs, cheese, tofu, milk, and mushrooms are also great choices.

 

These foods may be especially important for those who are at high risk for contacting COVID-19.

 

Hydration is also important

 

Even mild dehydration can put stress on the body. A good goal is half your body weight in ounces of water. For example, someone who weighs 150 pounds should drink approximately 75 ounces in water. The water from soups, vegetables, and fruits also helps to hydrate the body.

 

Can I take supplements to protect me from COVID-19?

 

There has not been enough time to conduct significant research on natural alternatives to fighting COVID-19. However, some doctors believe that supplements such as elderberry could help. Elderberry has been shown to be effective in treating upper respiratory infections in some studies. However, you should always discuss supplement usage with your doctor. Elderberry may interact with some medications.

 

 

Even if just a small percentage of the population began eating healthier to help ward off this pandemic, think how much it could help our world! Let’s all do our part. We are all in this together!

 

If you have more questions about COVID-19 in Comanche county, visit our resources page: ccmhhealth.com/covid-19-resources/.

 

Disclaimer

The Comanche County Memorial Hospital website does not provide specific medical advice for individual cases. Comanche County Memorial Hospital does not endorse any medical or professional services obtained through information provided on this site, articles on the site or any links on this site.

Use of the information obtained by the Comanche County Memorial Hospital website does not replace medical advice given by a qualified medical provider to meet the medical needs of our readers or others.

While content is frequently updated, medical information changes quickly. Information may be out of date, and/or contain inaccuracies or typographical errors. For questions or concerns, please contact us at contact@ccmhhealth.com.

covid 19- grocery store

How to Protect Yourself from COVID-19 When you Need to Go Out

Many in the community are practicing social distancing and getting out as little as possible. As the confirmed cases of COVID-19 rise in Comanche County, you may be getting nervous about having to be out for errands you cannot completely avoid such as occasional grocery shopping. Although feeling apprehensive about going out is understandable, there are several steps you can take to protect yourself while you are out. Here are a few:

 

 

Limit going inside businesses as much as possible

 

Many businesses, especially restaurants, are offering curbside delivery or drive-thru options as dining in is not an option right now. If you’re unsure if the business you need to visit is offering such services, it does not hurt to call and ask them if they would mind accommodating you.

Also, consider having essentials delivered or take turns running errands with a friend. The fewer people out on any given day, the better! If you are elderly or in the high-risk category for contracting COVID-19 due to health reasons, you may wish to reach out to a friend or neighbor. He or she would probably love to help you out. If you know of someone who is unemployed due to the outbreak, he or she could probably use some extra cash in exchange for helping you out as well. Lawton Family YMCA is also offering to pick up groceries for seniors who order groceries through the Walmart grocery app.

 

 

Make use of technology

 

You may wish to ask simple things like documents to be mailed or emailed to you instead of visiting a business. Take advantage of video chat options like FaceTime, Skype or Zoom to conduct business whenever possible.

If you have a non-urgent medical need, call your physician first to see what your options are. Many people also have access to free telemedicine services through the insurance provider. Memorial Medical Group is also providing access to telemedicine through many of our clinics.

 

 

Make a protective masks

 

When you do go out, try to wear a protective mask. Please remember our people working on the “front lines” of this epidemic. Our health professionals, restaurant workers, grocery clerks, etc., need masks and gloves more than anyone. Protecting them protects us all as they will likely be exposed to more carriers of COVID-19 than most of us.

However, you can find instructions on how to sew a homemade mask. Even if it isn’t the N-95 masks that provide the best protection, it can still keep you from touching your face which in return could possibly keep you from contracting the virus.

Think outside the box on how to protect your hands. Don’t touch items you don’t intend to buy. Use another type of plastic besides gloves. There have been people using bags used to clean up after their dogs when they take them outside to “take care of business!”

 

 

Sanitize your hands often

 

Sanitize your hands before going in and after leaving a business. If you can’t find sanitizer, you can make your own using alcohol and aloe vera gel.

 

 

Change your clothing as soon as possible

 

Before entering your home, remove your shoes and spray them with disinfectant. Remove clothes as soon as you enter and put them directly into the washing machine. You can wash them later if needed, but this keeps you from having to pick them up again before washing.

 

 

Sanitize items and let them sit

 

The COVID-19 virus can last hours to days on items depending on what material the item is made of. If possible, seal the bag grocery items are in to protect them, spray with disinfectant spray, and let it sit for a few days.

 

 

Wipe down surfaces touched by new items entering your home

 

If you can’t find disinfectant wipes in stores, you can make those too using paper towels and rubbing alcohol to wipe down surfaces.

 

 

Don’t allow anyone else to put items purchased away

To limit exposure to others living in the household, only the person who picked up items should put them away. This will help limit the exposure to any germs lingering on the items from others who have not yet touched them.

 

 

Have other questions about COVID-19? Visit ccmhhealth.com/covid-19-resources.

 

Disclaimer

The Comanche County Memorial Hospital website does not provide specific medical advice for individual cases. Comanche County Memorial Hospital does not endorse any medical or professional services obtained through information provided on this site, articles on the site or any links on this site.

Use of the information obtained by the Comanche County Memorial Hospital website does not replace medical advice given by a qualified medical provider to meet the medical needs of our readers or others.

While content is frequently updated, medical information changes quickly. Information may be out of date, and/or contain inaccuracies or typographical errors. For questions or concerns, please contact us at contact@ccmhhealth.com.

family in social isolation

Taking Care of Yourself and Your Family During Social Isolation

Due to the outbreak of the coronavirus (COVID-19), many individuals and families are now finding themselves dealing with a whole new way of living in social isolation due to work being moved home and/ or schools closing. During these uncertain times, taking care of yourself mentally, emotionally, and physically is more important than ever!

 

Here are ten tips to help you navigate these challenging times.

 

Create a routine

 

Having a few “vacation days” from the norm can be enjoyable at first. Use the time to let yourself or your children enjoy sleeping in, wearing pajamas all day, watching movies or playing video or board games.

However, having a routine reduces stress on yourself and children. Lay our clothes and prepare meals for the next day. Establish hours for educational time as well as chores if your children are old enough. The more like “normal” this time feels, the easier it will be on all.

 

Be careful of what your kids overhear

 

Kids often pick up more adult conversation than you realize. You may want to save turning on the news until after they go to bed and limit the adult conversation they are exposed to regarding the coronavirus.

They may be too old for you to completely shield them from it, however. Just because they don’t ask you about it, doesn’t mean they aren’t internalizing some fear. Have conversations with your child as appropriate and let them ask questions. It may be a good time to have important science lessons with younger children about germs and how to prevent illnesses.

 

Accomplish something new

 

Now may be a great time to find some video tutorials and learn a new skill or hobby. Try a new workout, write the book you’ve always planned to but never find time for, learn a new instrument, or master a new recipe. You may even wish to include your children in learning a new skill you haven’t found the time for amidst a busy schedule.

 

Make a simple, flexible meal plan

 

To keep the spread of coronavirus to a minimum, it is best to limit your grocery trips as much as possible. Yet, many individuals are finding it difficult to find some basic necessities, finding availability for grocery pick up, and having to shop multiple stores.

To keep your shopping as simple as possible, make a list of basic but healthy meals and a list of needed ingredients. Attempt to buy the ingredients as you find them and rotate through this meal plan.

Now is also a great time to reach out to friends and neighbors that may have farm-fresh produce and meat. We are fortunate to be in an area where we have an abundance of possibilities!

 

Form a strategy for working efficiently

 

Parents that work from home regularly love the extra time with their children. However, working from home has its challenges and disadvantages. To be successful, it takes a lot of flexibility on the part of the employee and employer as well as time management strategies. Some parents get up before their children and work an hour or two. Some work an hour or two after bed.

Prepping the night before helps as well. Prep snacks, meals and sippy cups. This includes your own drinks and snacks.

Plan a fun activity for small children and rotate toys to maximize playtime.

 

Remember that the outdoors are not canceled

 

Some fresh air, sunshine, and activity does the body good! Just because you shouldn’t be in large groups of people right now, doesn’t mean you can’t be outside. Play in your yard if you have a nice area to do so, or plan an outing with your family. Now may be a great time to discover a new park or take advantage of a nice spring day and visit the wildlife refuge.

 

Give each other space when necessary

 

Constantly being together has its challenges. Create boundaries to ensure everyone gets the peace and quiet they need. You could create a fun space for children with bean bags, or other alternative seating or even make a tent with blankets. Set aside an hour a day where everyone reads or listens to music in their rooms.

Parents, find some time to unwind and enjoy the quiet alone after kids go to bed. You deserve it!

 

Clean

 

Not only is it a good idea to sanitize to ward off illness, but decluttering is a great way to improve your mood. Psychologists say it is even important for your mental health. Now may be a great time to straighten up the garage, organize your home office, or accomplish whatever other cleaning task that always gets put off. You never know what items you are ready to get rid of that someone needs during this time.

 

Find your outlet

 

There are many ways to help yourself combat all the emotions in these times of uncertainty.

Journaling is a great outlet that boosts your mood.

Exercising is another mood booster which you should be doing anyway to stay healthy!

Doing something kind for others is also an excellent way to put a positive spin on the situation.
Offer to pick up groceries and other necessities for an elderly neighbor or make cards for elderly patients quarantined in local nursing facilities. Help stock a local food pantry since many children are unable to get a needed meal at school at this time.

 

Keep in touch with friends and family

 

Although it isn’t the same as a good old fashioned gettogether, technology does help when we are in isolation away from dear friends and family members. Social media, emails, texts and FaceTime make it easier for keeping up with those we care about.

 

 

Check out how we are working to keep our community safe here: ccmhhealth.com/coronavirus-annoucement.

 

Disclaimer

The Comanche County Memorial Hospital website does not provide specific medical advice for individual cases. Comanche County Memorial Hospital does not endorse any medical or professional services obtained through information provided on this site, articles on the site or any links on this site.

Use of the information obtained by the Comanche County Memorial Hospital website does not replace medical advice given by a qualified medical provider to meet the medical needs of our readers or others.

While content is frequently updated, medical information changes quickly. Information may be out of date, and/or contain inaccuracies or typographical errors. For questions or concerns, please contact us at contact@ccmhhealth.com.

tick

Protecting Your Family and Pets from Ticks

When you think about tick-related illnesses, there is a good chance you think of Lyme disease. However, Oklahoma is consistently one of the least-affected states for Lyme disease while even neighboring states report many cases each year. In Oklahoma, the main tick-borne illnesses include Ehrlichiosis and Rocky Mountain Spotted Fever .

 

 

What are the symptoms of Ehrlichiosis?

 

If a tick carrying the bacterium that causes ehrlichiosis feeds on you for at least 24 hours, you may begin to show symptoms. The symptoms will appear within 14 days of the bite:

 

Headache

Mild fever

Muscle aches

Chills

Cough

Joint pain

Nausea

Rash

Diarrhea

Vomiting

Loss of appetite

Fatigue

Confusion

 

Cases of ehrlichiosis vary in severity. Some patients may have symptoms so mild that they never seek medical attention. In best-case scenarios, the body fights off the illness on its own without medical intervention. If the symptoms are severe, however, hospitalization may be needed if patients put off treatment.

 

What are the symptoms of Rocky Mountain Spotted Tick Fever?

 

Symptoms usually appear within the first week although it may take up to two weeks. Initial signs and symptoms of Rocky Mountain spotted tick fever may mimic other illnesses leaving many without proper treatment initially. The symptoms include:

Chills

High fever

Muscle aches

Severe headache

Confusion or other neurological changes

Nausea and vomiting

Red, non-itchy rash

 

Tick bites become common starting in the spring but can occur year-around during mild winters. As we go into the time of the year when we enjoy more time outdoors, be on the lookout for ticks on your children, pets and yourself. To prevent tick bites, the  Centers for Disease Control and Prevention recommends the following:

 

How do I prevent tick bites?

 

Exercise caution in areas that are grassy, heavily wooded or leaf-filled. Wear protective clothing that covers as much as possible when hiking or walking in these types of areas.

Wear protective clothing and bug repellent containing DEET when hiking or walking through tall grass. When coming inside from outdoors, shower within two hours. Thoroughly wash and check crevices where ticks could hide. Discuss preventative measures with your veterinarian for your pets and thoroughly check their fur on a regular basis.

 

Tricks for tick removal

 

Remove ticks immediately upon finding them on you with tweezers. Avoid squeezing the tick and pull slowly to avoid leaving part behind or causing the tick to go into the skin deeper. Then, dispose of the tick by flushing it down the toilet. Wash the affected area with soap and water. Call your physician if you begin experiencing any tick illness-related symptoms.

Make a practice of tossing your clothes in the dryer for a few minutes before washing them. Ticks are not easy to drown, but they cannot withstand dry environments. Therefore, even a short dryer cycle should be sufficient to suffocate and kill them.

 

If you are concerned due to exposure to a tick and have other questions, reach out to our CCMH Physicians. You can make an appointment today by visiting CCMHHealth.com/Providers. 

 

Disclaimer

 

The Comanche County Memorial Hospital website does not provide specific medical advice for individual cases. Comanche County Memorial Hospital does not endorse any medical or professional services obtained through information provided on this site, articles on the site or any links on this site.

Use of the information obtained by the Comanche County Memorial Hospital website does not replace medical advice given by a qualified medical provider to meet the medical needs of our readers or others.

While content is frequently updated, medical information changes quickly. Information may be out of date, and/or contain inaccuracies or typographical errors. For questions or concerns, please contact us at contact@ccmhhealth.com.

sleep affects heart health

How Does Sleep Affect Your Heart?

In our society which seems to glorify being busy, penciling in time in our schedules for sleep each night may seem impossible. However, getting adequate sleep should be a priority. It is critical to good health. Sleep helps your body repair itself, and it is also important for the health of your heart. 

 

How much sleep do I need?

 

Adults need 7-8 hours of sleep each night. However, more than one in three American adults report not receiving the recommended amount of sleep.1 Not getting enough sleep for a short time may cause no other problem other than struggling to keep your eyes open the next day. Going for longer periods of time without adequate sleep, however, may lead to new health problems or intensify current problems. 

 

What health conditions am I at risk of due to lack of sleep?

 

Asthma, heart attack, and depression are common conditions that are more likely to occur in those who receive less than 7 hours of sleep each night. Some health problems that are more likely may raise the risk for heart attack, stroke, and heart disease. These problems include:

 

Obesity

 

Lack of sleep can cause an unhealthy weight gain. This is especially true for children and young adults, who need more sleep. Inadequate sleep affects the part of the brain that controls hunger, leading to overeating. Like adults, many American children do not get enough sleep. If you are unsure of the recommended sleep for your child’s age group, visit SleepFoundation.org. 2

 

Type 2 diabetes

 

Diabetes causes sugar to build up in your blood. This condition may damage your blood vessels. Some studies show that getting enough quality sleep may help improve blood sugar.

 

High blood pressure

 

During quality sleep, blood pressure lowers. If you do not sleep well, your blood pressure stays higher for a longer period of time. High blood pressure is one of the leading risk factors of stroke and heart disease. To learn about managing blood pressure, check out our article “High Blood Pressure Management.” 

 

How do I get better sleep? 

 

Keep your bedroom dark, cool, and quiet.

 

Keeping your body on a schedule helps greatly. Attempt to go to bed and get up at the same time each day, whether it’s a workday or weekend. 

 

Expose yourself to natural light during the day. Try going for a walk in the morning or at lunchtime. Get enough physical activity during the day, and try not to exercise earlier in the day as opposed to the hours before bed. 

 

Avoid artificial light, especially in the hours leading up to bedtime. Use a blue light filter on your smartphone or computer.

 

Don’t eat or drink within a few hours of bedtime, especially alcohol and foods high in fat or sugar.

 

Need a physician to help you work to conquer sleep difficulties? Find one by visiting ccmhhealth.com/providers

 

Sources

 

1 Liu Y, Wheaton AG, Chapman DP, Cunningham TJ, Lu H, Croft JB. Prevalence of healthy sleep duration among adults — United States, 2014. MMWR Morb Mortal Wkly Rep. 2016;65:137-41.

 

2 SleepFoundation.org. How Does Sleep Affect Your Heart Health? 2020. 

 

Disclaimer 

 

The Comanche County Memorial Hospital website does not provide specific medical advice for individual cases. Comanche County Memorial Hospital does not endorse any medical or professional services obtained through information provided on this site, articles on the site or any links on this site.

 

 Use of the information obtained by the Comanche County Memorial Hospital website does not replace medical advice given by a qualified medical provider to meet the medical needs of our readers or others.

 

 While content is frequently updated, medical information changes quickly. Information may be out of date, and/or contain inaccuracies or typographical errors. For questions or concerns, please contact us at contact@ccmhhealth.com.

woman with high blood pressure

High Blood Pressure Management

Untreated, hypertension (high blood pressure) can lead to serious problems such as heart attack and stroke. 

If you’re one of the one in three Americans suffering from this condition, 1 lifestyle plays an important part in treating your high blood pressure. Some patients are able to successfully control blood pressure with a healthy lifestyle. Committing to such a lifestyle may help you delay, reduce, or even remove the need for medication.

Here are some lifestyle changes you can make to control hypertension.

 

Eat a healthy diet

Make smart choices in your diet including fruits, vegetables, low-fat dairy products, and whole grains. Avoid cholesterol, sodium, processed foods, and saturated fat as much as possible. 

Keeping a log of what you eat even for a little while to gain insight into how much and what you’re consuming. There are a variety of apps out there that can help log meals and break down the nutrients for you. 

Make a plan before you go out to eat or to the grocery store. Proper planning can help you avoid making unhealthy decisions. 

Potassium is also an important nutrient. It may lessen the effects of sodium on your blood pressure. The best way to receive potassium is food, not supplements. Discuss with your doctor to learn the potassium level that’s best for you.

 

Limit alcohol 

Drink alcohol only in moderation. The recommendation is no more than one drink per day for women or two drinks per day for men. Drinking above the recommendation not only raises blood pressure by several points, but it also may reduce the effectiveness of medication for hypertension. 

 

Lose weight if needed 

Weight loss is very effective for controlling blood pressure. Losing even a small amount of weight may reduce your blood pressure. 

Besides weight loss, keep an eye on your waistline. Men with a waist measurement greater than 40 inches generally have hypertension. Women are at risk if they have a waist measurement above 35 inches.

 

These numbers do vary among ethnic groups. Ask your doctor what is healthy for you. 

 

Exercise regularly

Regular physical activity, 150 minutes a week, can lower blood pressure. It’s important to be consistent. Blood pressure can rise again if you stop exercising regularly.

 

Quit smoking

The benefits of not smoking are numerous.  Quitting reduces your risk of heart disease and improves your overall health and may lengthen your life.

 

Cut back on caffeine

Caffeine doesn’t affect everyone the same. In fact, those that regularly drink coffee may not notice a rise in blood pressure. 

Take your blood pressure before and after having caffeine. If your blood pressure increases by 5 to 10 mm Hg within 30 minutes of caffeine consumption,  you may be sensitive to caffeine. 

 

Reduce stress

Chronic stress may contribute to hypertension. More research is needed to determine the effects of chronic stress on blood pressure. If you respond to occasional stress in unhealthy ways such as drinking alcohol, smoking or overeating. 

Take some time to think about what causes you to stress and consider ways you can reduce or eliminate stress. This may include activities like exercise, hobbies, and finding quiet time alone. 

 

Monitor your blood pressure regularly 

Regular visits with your doctor help manage hypertension. Your doctor may suggest checking your blood pressure daily with an at-home monitor. If you’ve had a recent medication change, your doctor may recommend that you check it beginning two weeks after starting the medication. 

 

 

Learn more about our advanced cardiac care at ccmhhealth.com/heart-and-vascular.

 

Sources 

 

1 Merai R, Siegel C, Rakotz M, Basch P, Wright J, Wong B, Thorpe P. CDC Grand Rounds: A Public Health Approach to Detect and Control Hypertension. MMWR Morb Mortal Wkly Rep 2016;65(45):1261–1264.

 

Disclaimer 

 

The Comanche County Memorial Hospital website does not provide specific medical advice for individual cases. Comanche County Memorial Hospital does not endorse any medical or professional services obtained through information provided on this site, articles on the site or any links on this site.

 

Use of the information obtained by the Comanche County Memorial Hospital website does not replace medical advice given by a qualified medical provider to meet the medical needs of our readers or others.

 

While content is frequently updated, medical information changes quickly. Information may be out of date, and/or contain inaccuracies or typographical errors. For questions or concerns, please contact us at contact@ccmhhealth.com.

worst foods for heart

10 Foods That Destroy a Healthy Heart

February is Heart Month. There’s no better time to make a decision to keep your heart and cardiovascular system healthy for years to come than right now! Here are 10 foods that you should save for occasional treats or find healthy swaps whenever possible: 

 

Deep-fried foods

Fried snacks, fried chicken, French fries, etc.  increase your risk of heart disease. Conventional frying methods create trans fats. Frans tats are a type of fat that raises bad cholesterol and lowers good cholesterol. 

If you crave fried foods, look for alternative recipes. Examples include recipes that bake, air fry or use healthier oils. Many of these recipes also use mock “vegetable” versions or alternate batters. 

 

Cured and processed meats 

Meats such as sausage and bacon are often high in saturated fat. Even low-fat options, however, tend to be very high in sodium. A few thin slices of deli meat may have half your daily recommended amount of salt! 

High sodium intake is linked to high blood pressure, and avoiding extra salt can greatly improve it. 

 

Fast-food burgers

Saturated fats may contribute to heart disease, their relationship isn’t entirely clear. In general, however, saturated fats from animals, especially in combination with carbohydrates, appear to have a negative effect on heart health. Fast- food restaurants tend to use lower quality ingredients as well as unhealthy cooking methods. Avoiding them is a good way to be kind to your heart. 

 

Candy

Diets high in added sugar may help contribute to inflammation, obesity, diabetes, high cholesterol, all of which are risk factors for heart disease.

 

Juices and soft drinks

Check your beverage labels carefully. Many soft drinks and juices contain a ridiculous amount of sugar!

 

Diet soda

You would think the fat-free and zero-calorie version of your favorite soft drink may be a good solution. It may be fat-free and zero-calorie, however, some research suggests that the chemicals in diet soda may alter gastrointestinal bacteria. Altered gut bacteria makes people more prone to weight gain. 

 

Pastries and cookies

Baked goods, especially commercially produced ones, are full of sugar. They also likely contain saturated fats or trans fats.

 

Sugar filled cereals 

Like drinks, breakfast cereals often contain sugar. The consumption of refined carbohydrates and sugars in the morning produces inflammation. This in return makes blood sugar go up and down, increasing sugar cravings throughout the day.  

 

Meat-lovers pizza

Pizza is a food that often contains too much sodium (salt) according to the American Heart Association. The more meat and cheese you add, the worse it gets. When eating pizza, limit yourself to one or two slices and opt for veggie-filled varieties. 

 

Margarine

Trans fats are common in sticks of margarine which are often marketed as a healthier alternative to butter. To be on the safe side, select a soft, spreadable margarine that contains no partially hydrogenated oils. Olive oil is also a better alternative. 

Our CCMH providers commit to helping you live a healthier lifestyle! Find a list of them by visiting CCMHHealth.com/Providers

 

Disclaimer 

The Comanche County Memorial Hospital website does not provide specific medical advice for individual cases. Comanche County Memorial Hospital does not endorse any medical or professional services obtained through information provided on this site, articles on the site or any links on this site.

Use of the information obtained by the Comanche County Memorial Hospital website does not replace medical advice given by a qualified medical provider to meet the medical needs of our readers or others.

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Healthy heart luncheon information

2nd February Heart Healthy Luncheon and Risk Assessments

Heart Healthy Luncheon

Featuring Dr. Eugen Ivan, Cardiologist

Monday, February 24th, 2020 • 11:30am – 1:00pm
CCMH Oakwood Conference Center
$10 per meal

The Lunch & Learn will feature information on the Healthy Heart Center and how cardiac rehab can help you recover from a heart attack. Comanche County Memorial Hospital is the only comprehensive heart program in southwest Oklahoma and Oklahoma’s First Primary Heart Attack Center!

 

Risk Assessments

Monday, February 24th, 2020 7:00am – 11:00am
CCMH Healthy Heart Center in the Outpatient Center
$20 per person

LIPID PANEL PROFILE
Includes: Total Cholesterol, LDL/HDL, Triglycerides and Hemoglobin A1C.
For best results, no eating or drinking 8 to 10 hours before blood draw. Morning medications may be taken with a small sip of water.

FREE Risk Assessment
Includes: Height & Weight, BMI and Blood Pressure.
Appointments required.

 

RSVP by Friday, February 21, by calling 580.585.5406 for Luncheon and Risk Assessments.

Healthy heart luncheon information

February Heart Healthy Luncheon and Risk Assessments

Heart Healthy Luncheon

Featuring Dr. Timothy Trotter, Cardiovascular Thoracic Surgeon

Wednesday, February 19th, 2020 • 11:30am – 1:00pm
CCMH Oakwood Conference Center
$10 per meal

The Lunch & Learn will feature information on bypass surgery & heart valve replacement, when surgery is needed and what to expect. Comanche County Memorial Hospital is the only comprehensive heart program in southwest Oklahoma and Oklahoma’s First Primary Heart Attack Center!

 

Risk Assessments

Wednesday, February 19, 2020 7:00am – 11:00am
CCMH Healthy Heart Center in the Outpatient Center
$20 per person

LIPID PANEL PROFILE
Includes: Total Cholesterol, LDL/HDL, Triglycerides and Hemoglobin A1C.
For best results, no eating or drinking 8 to 10 hours before blood draw. Morning medications may be taken with a small sip of water.

FREE Risk Assessment
Includes: Height & Weight, BMI and Blood Pressure.
Appointments required. RSVP by Friday, February 14, by calling 580.585.5406 for Luncheon and Risk Assessments.

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