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.

FIRST in Oklahoma and only second in the nation Primary Heart Attack Center

Comanche County Memorial Hospital has attained Advanced Certification by the Joint Commission and the American Heart Association for Primary Heart Attack Centers! This means when you come to CCMH for a heart attack, you can be sure you will receive the next generation of cardiac care. We would like to recognize the team who made this achievement possible. Their dedication of care through the years not only is now nationally recognized, but countless lives have been saved as well. We are so proud of the work they do each and every day for our patients.

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.

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.

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.

Venous Thromboembolism couple

The Third Leading Danger to Your Heart

If asked what the leading vascular diagnosis was, most people would know heart attack and stroke.  However, the third leading cause of danger to your heart is no small matter either. In fact, each year, between 300,000 and 600,000 Americans receive a diagnosis of venous thromboembolism (VTE). 1

VTE has two types: pulmonary embolism (PE) and deep vein thrombosis (DVT).  Deep vein thrombosis is a clot deep in the vein. When a DVT clot breaks away from a vein wall, travels to the lungs, and then blocks some or all of the blood supply, a pulmonary embolism occurs. 

Pulmonary embolism occurs when the DVT clot breaks away, travels to the lungs and blocks part or all of the blood supply. 

 

Symptoms of venous thromboembolism 

 

Symptoms of deep vein thrombosis often include reddish or bluish skin discoloration, a leg that is warm to touch, leg tenderness or pain and swelling in one leg. 

 

Pulmonary embolism symptoms are sudden shortness of breath, stabbing chest pain that gets worse with each breath, rapid heart rate, and an unexplained cough sometimes accompanied by bloody mucus. 

 

The cause of venous thromboembolism 

 

Venous thromboembolism may be caused by cancer, immobilization surgery, or hospitalization.

Deep vein thrombosis occurs when the flow of blood changes or slows. For women, using hormones like oral contraceptives or estrogen for menopause symptoms can also play a role. Pregnancy may also be a cause of VT. 

 

Who is at risk for venous thromboembolism 

 

Those at risk for clotting and developing VT include:

 

those who are overweight or obese

the elderly 

patients of autoimmune disorders 

patients that overproduce blood cells and have thickened blood 

cancer patients 

 

How to prevent venous thromboembolism 

 

You can lower your risk of VT by staying active and losing weight if needed. Discuss concerns you may have with your doctor and take “blood thinners” if recommended. Follow self-care techniques prescribed by your doctor if you have conditions such as diabetes or heart failure. Also, consider the risk of taking certain medications such as hormones.

 

To learn more about our recent achievements in cardiac care, read about our Primary Heart Attack Center certification

 

Source 

1 American Heart Association. What is Venous Thromboembolism (VTE)? 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.

First in Oklahoma Primary Heart Attack Center

First in Oklahoma Primary Heart Attack Center

Comanche County Memorial Hospital earned Advanced Certification by the Joint Commission and the American Heart Association for Primary Heart Attack Centers! This means when you come to CCMH for a heart attack, you can be sure you’ll receive the next generation of cardiac care. A big thanks to Nick Eimers-Mosier who was instrumental in getting this certification completed, along with Debbie Cofer and Dr. Tom Swierkosz for their guidance. This successful survey demonstrates the consistent teamwork and process improvement between, EMS, ED, Cath Lab, CVCU, Critical Care and Cardiac Rehab. “Congratulations to the Heart and Vascular team for this outstanding achievement,” says Brent Smith, CEO. “This certification reflects our commitment to providing the highest quality of care for cardiac patients.”

couple cooking

Is White Meat Just as Bad for Cholesterol as Red Meat?

Many of us avoid red meat to maintain our low-density lipoprotein (LDL, or “bad”) cholesterol level. LDL is can increase your risk of heart disease risk. However, a newly published study in the American Journal of Clinical Nutrition shows that red and white meat have similar effects on LDL. Before you give up and order steak and cheeseburgers at every meal, let’s take a look at the facts. 

 

Details of the study 

 

Led by scientists at Children’s Hospital Oakland Research Institute, the study examined whether cholesterol levels differed after consuming diets high in red meat compared with diets with similar protein levels from white meat or non-meat sources. Non-meat sources high in protein include foods such as nuts, legumes, grains, and soy products. The researchers also examined to see if the saturated fat in each diet affected each participant.

 

The study’s participants were one hundred and thirteen healthy men and women, ranging from ages 21 to 65. The group participated for four weeks by consuming either a randomly assigned high or low saturated fat diet. They also consumed either red meat, white meat, or non-meat food sources. 

 

To reduce the chances that other factors would affect cholesterol levels, participants maintained their typical activity level and abstained from alcohol. They also worked to maintain their weight during the study period and adjusted their calorie intake if their weight changed.

 

Red meat, white meat, or non-meat? 

 

After consuming both the red and white meat diets, LDL cholesterol was significantly higher compared with the non-meat diet, regardless of whether the diet was high or low in saturated fat. The high-saturated fat diets had a larger harmful effect on LDL cholesterol levels than the low-saturated fat diets, however. High-density lipoprotein (HDL, or “good”) cholesterol was unaffected by the protein source.

 

Conclusion of the study 

 

Further research will surely ensue as the study had a number of limitations. The number of participants and the duration of the study was small. The study also excluded processed meats such as cold cuts, sausage, or bacon. 

 

It is always best to consult with your physician about what diet is best for you. If you need a physician, please refer to our provider directory. When seeking protein sources yet maintaining a healthy LDL, there are a number of vegetables and legumes such as peas, beans, lentils, nuts and chickpeas to consider. Meat, as with all things, should be consumed in moderation. 

 

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.

Bypass Surgery Lunch & Learn - June 21, 2019

Bypass Surgery Luncheon

Bypass Surgery Luncheon

with Dr. Timothy Trotter, Cardiovascular Thoracic Surgeon

Friday, June 21, 2019

11:30am – 1:00pm

CCMH Maple Conference Room 1 & 2

$10 per meal

 

Come to the Lunch & Learn featuring information on bypass surgery – when is surgery needed and what to expect. Comanche County Memorial Hospital is the only comprehensive heart program in southwest Oklahoma.

Heart bypass surgery is the most common type of heart surgery performed on adults. Doctors recommend heart bypass surgery when one or more of the blood vessels that transport blood to the heart muscles become partially blocked.

 

Please RSVP by Friday, June 14, by calling 580.585.5406

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