World Heart Day was created in 2000 to inform people around the globe that heart disease and stroke are the world’s leading cause of death, claiming 17.1 million lives each year. Together with its members, the World Heart Federation spreads the news that at least 80% of premature deaths from heart disease and stroke could be avoided if the main risk factors, tobacco, unhealthy diet and physical inactivity, are controlled.
Wellnomix offers 30-45 minute interactive workshops in Durban and surrounding areas to support your workplace wellness interventions.
Workshop theme: The Heart of the Matter!
Aim: Making employees aware of the importance of HEART HEALTH by not smoking, doing regular exercise and eating healthy.
Target audience: All employees
Workshop facilitator: Sr. Isabel Coetzer (Registered Nurse)
Workshops includes: Awareness Poster & Leaflets
Optional extras: Screening – any combination of Blood Pressure, Random Cholesterol, Random Glucose, Body Mass Index and Body Fat Percentage
Contact us at your earliest convenience for more information or to make your reservation.
About Heart Health:
Looking after your heart is essential for a long, healthy life. unfortunately many people don’t give it the attention it deserves until it is too late. Although heart disease is usually thought to be an illness that affects mostly men, heart disease is increasing at a rapid pace amongst South African women. The following information could save your life so please read carefully. Knowing the risks of heart disease and how to beat them can make all the difference.
What increases your risk of Heart Disease?
Your age – if you are over 65 you stand a far higher chance of heart disease or stroke
If there’s a history of heart disease in your family
- Drinking alcohol
- High blood pressure and high cholesterol
- Physical inactivity
Do You know Heart Healthy numbers?
We live our lives by the numbers: phone numbers, PIN numbers etc . But do you know the heart health numbers that could literally save your life? There are three key numbers you need — including one surprisingly easy one that could give you a lifesaving preview of your cardiac risk.
Your blood pressure
Your cholesterol levels
Your waist size
Healthy numbers mean a healthy heart. If you follow a healthy lifestyle — eat a balanced diet, get regular exercise, and avoid smoking — you can even turn bad numbers around .
Here’s a quick guide to your heart-healthy numbers:
1. Blood Pressure: Key to Heart Health
Blood pressure consists of two numbers. Your systolic pressure measures the pressure of blood against artery walls when the heart pumps blood out during a heartbeat, while the diastolic pressure measures the same pressure between heartbeats, when the heart fills with blood. Both of these numbers are important.
Normal blood pressure is below 120/80.
Pre-hypertension is 120 to 139 (systolic) and/or 80 to 89 (diastolic).
Hypertension – also known as high blood pressure — is 140 or higher (systolic) and 90 or higher (diastolic).
2. Cholesterol: Predictor of Heart Attack
Cholesterol isn’t all bad — it’s a type of fat that’s actually a nutrient. But as you’ve probably heard, there’s “good” cholesterol and “bad” cholesterol. When we measure cholesterol and blood fats, we’re really talking about three different numbers: HDL, LDL, and triglycerides. They combine to give you a “lipid profile” score, but the three individual scores are most important
Have your cholesterol checked regularly and adjust your eating habits to keep it within the recommended levels. If you have high total cholesterol, it is important to know what type of cholesterol is high. It’s better to have a normal or low LDL and high HDL cholesterol than a high LDL and a low HDL.
The following are target values:
- Total cholesterol <5.0 mmol/l;
- LDL cholesterol <3.0 mmol/l;
- HDL cholesterol >1.2 mmol/l.
3. Waist Size: The Connection to Heart Disease
If you can only remember one number, your waist size is the one to know. Why? Because better than your weight or your BMI, your waist size predicts your heart disease risk. If your waist size is equal to or more than 89cm inches in women and equal to or more than 101 cm in men, it increases your risk of cardiovascular disease, diabetes, metabolic problems, high blood pressure and abnormal cholesterol.
Exercise your Heart
Physical inactivity is one of the major risk factors for cardiovascular disease (CVD) together with tobacco use and an unhealthy diet, according to the World Health Organisation.
With 1 in 3 men and 1 in 4 women in South Africa developing a heart condition before the age of 60, taking charge of your physical fitness can play an important role in maintaining an overall sense of wellbeing and reducing the risk of developing CVD.
Your heart is one of the most important muscles in the body and one of the best ways to keep it healthy is by exercising regularly. Being inactive can contribute to weight problems and other CVD risk factors, including hypertension and raised cholesterol and glucose levels
Recent research has shown that a regular training programme will improve general cardiovascular fitness, especially for those individuals who have a history of heart disease.
Regular exercise may:
- Reduce your risk of cardiovascular disease
- Improve your blood cholesterol levels
- Help control blood pressure
- Play a role in glucose control
- Help maintain or reach ideal weight
- Strengthen your bone ligaments and tendons
- Reduce the risk of developing osteoporosis
- Improve your ability to fall asleep quickly and sleep well
- Help reduce the symptoms of PMS
Different forms of physical activities, including those that are less demanding, can be highly beneficial. Fun dance classes, using the stairs instead of the lift and daily household chores like sweeping, gardening or cleaning the house all contribute to your well being and fitness level.
Join a cricket, rugby, soccer or hockey club. Swimming, dancing and brisk walking are but some of the other physical activities that can also benefit your heart. To help improve your cardiovascular fitness, one should choose an activity that is both repetitive and rhythmic because it strengthens your heart.
However if you struggle to start, here are a few tips that can help:
- Choose activities that are fun and add variety
- Find a convenient time and place to do activities. If you miss an exercise opportunity, work activity into your day in another way
- Use music to keep you entertained
- Surround yourself with positive people
- Don’t overdo it!
Remember: If you have been inactive for a long time or are at high risk for coronary heart disease, see your medical doctor for a proper medical evaluation before beginning a physical exercise programme
Change to a Heart Healthy Diet
Improving your diet is an important step toward preventing heart disease, but you may feel unsure where to begin. Take a look at the big picture: your overall eating patterns are more important than obsessing over individual foods. Incorporate a variety of healthy foods cooked in healthy ways into your diet, and make these habits your new lifestyle.
By switching to a healthier diet you’ll be able to:
- Maintain a healthy weight and reduce the strain on your heart
- Help to lower your blood cholesterol level
- Help to keep your blood pressure down
Healthy eating may also help to protect against other conditions such as cancer and Type 2 Diabetes.
When your heart is working well, it pumps blood through the arteries, delivering oxygen and essential nutrients. It’s powerful and fragile at the same time, keep this precious and miraculous organ in good condition.
Look after your heart