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Posts Tagged ‘Support Group’

 

heart disase

Learning you have heart disease is a major life change.  Upon receiving a diagnosis, your healthcare team becomes an important part of your recovery process.  Listen to what they say, follow their advice, and make healthy lifestyle changes for the best possible life ahead.  In addition, there are steps you can take to protect your heart and overall health and move forward to live your best life:

heartKnow Your Type of Heart Disease

Learn about the type of heart disease (coronary artery disease, heart valve disease, heart failure, cardiac arrhythmia, etc.) you are diagnosed with by your physician.  Remember to keep a positive attitude.

medicationTake Charge of Medications

  • Take your medications regularly and on time
  • Learn what each medication does and why you are taking it
  • Set up a system to make it easier to manage medications

healthcare teamGet Involved with Your Healthcare Team

  • Talk to your doctors regularly. Be clear about your fears and goals.
  • Keep a journal on how you feel at different times throughout the day. Document how medications, diet and exercise make you feel.  Share journal entries with your doctor and discuss them.

heart symptomsLearn About Symptoms of Concern

Symptoms such as chest pain or discomfort,  shortness of breath, fatigue, weakness, palpitations, lightheaded, dizziness and depression are important and should never be ignored.  If you experience any of them, discuss them with your doctor.

heart lifestyleAdjust Your Lifestyle

  • Eat a heart-healthy diet
    • Include a variety of fruits & vegetables, low- fat dairy products, whole grains, skinless poultry & fish, and nuts & legumes
    • Limit intake of saturated fats, trans fats, sodium, red meat, sweets, and sugar
  • Get plenty of exercise
  • Maintain a healthy weight
  • Live tobacco free
  • Limit alcohol consumption
  • Manage stress – learn coping techniques

 

healthcare technologyExplore Helpful Personal Technology, such as:

  • Home blood pressure monitoring devices
  • Wireless scales that record and store your weight over time
  • Activity monitors that remind you to stay active
  • Heart rate monitors that will alert you if your heart rate exceeds a determined threshold

stay on trackStay on Track

  • Set and write down realistic goals
  • Make one change at a time
  • Prepare for setbacks – They happen, just get back on track

A friend helps a person join a company club team or other group.Join a Support Group

  • Keep up with family and friends.
  • Recognize that living with heart disease can be challenging. It can be helpful to join a group of people that are facing the same difficulties.

 

Written by:   Beth Stefura, OSU Extension Educator, Mahoning County. stefura.2@osu.edu

Reviewed by:  Jenny Lobb, OSU Extension Educator, Franklin County.  lobb.3@osu.edu

 

References:

https://www.heart.org/en/healthy-living

https://www.nhlbi.nih.gov/sites/default/files/publications/06-5716.pdf

https://www.webmd.com/heart-disease/default.htm

 

 

 

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depression

Depression is different for everyone.  Managing depression is challenging.  Often going to work, socializing with family and friends, or getting out of bed may feel like a struggle.  Here are some strategies to manage depression and live your best life:

  • Develop a Strong Support Groupsupport system
    • One of the most important things you can do for yourself is to create a strong social support. Stronger ties with family and friends are important.  Join a support group – online or join a group that meets in your area.
  • Reduce Stressstressed
    • When we are stressed, the body produces a hormone called cortisol. Cortisol is effective short-term as it helps to cope with what may be causing the stress in your life.   Long-term cortisol may result in elevated cortisol levels, which is linked to depression.  Keeping stress levels low will reduce cortisol levels and reduce your risk of depression.  Use stress-reducing techniques to overcome stress.
  • Improve Sleepsleep
    • Lack of sleep affects our moods. Recent studies find people with major depressive disorders experience sleep disturbances.  Often many find they cannot fall asleep and struggle to get out of bed in the morning.  Take charge of your sleep by avoiding caffeine at night, turning off electronics one hour before going to bed and if you read in bed use a dim light.
  • Eat wellmyplatedep
    • Choose good nutrition and take care of yourself. Improving your diet will be key to reducing your symptoms.   There is a link between essential nutrients that affect depression.  Zinc deficiency has shown in studies to increase symptoms of depression.  Good sources of zinc include meat, shellfish, legumes, nuts, dairy, eggs, whole grains and dark chocolate.
  • Stop Procrastinationproc
    • Set goals and deadlines to manage your time well. Establish short-term goals and be diligent to achieve the most important items first.
  • Try Something Newnew
    • A new hobby, exercise or meeting a friend for lunch will have an impact on your symptoms. Read the local newspaper in your area to see what is happening around you and join in the activity.
  • Be Kindbekind
    • Simple kindness is powerful. Hold a door open for someone, let someone cut in front of you in traffic or return the cart to the store are all ways to show kindness.
  • Tackle Your Daily Choreschore
    • Take control of your daily chores. Start small and work on one project.  Moving around and seeing your progress is uplifting.
  • Create a Wellness Toolkittoolbox
    • A wellness toolkit is a set of tools to use when you are feeling blue. Create your toolkit with things you like to do and is inspiring.  Listening to your favorite music, talk a walk with your dog, take a warm bath, read a good book or call a friend are a few ideas.

Take time for yourself daily.  Each day dedicate energy towards your appearance.  There is value to the theory, “when you look good, you feel good.”  Treat yourself well.

This year we are creating a Live Well series.  Join us each month, as we discuss Living Well.

Written by:   Beth Stefura, OSU Extension Educator, Mahoning County. stefura.2@osu.edu

Reviewed by:  Jenny Lobb, OSU Extension Educator, Franklin County.  lobb.3@osu.edu

Resources:

https://medlineplus.gov/depression.html

https://www.nami.org/learn-more/mental-health-conditions/depression

https://my.clevelandclinic.org/health/diseases/9290-depression

https://www.webmd.com/depression/features/natural-treatments#1

 

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