Understanding the risks of skin cancer

The Centers for Disease Control and Prevention (CDC) notes that skin cancer is the most common type of cancer in the United States. It affects approximately 4.3 million American adults each year. There are two major groups of skin cancer: keratinocyte, of which basal and squamous cell carcinomas are the most common within this group, and melanoma.

Skin cancer is most prevalent among older white men, but it can strike anyone. If you spend time outdoors, you are potentially at risk. However, some additional risk factors can make skin cancer more likely to occur:

• Fair skin
• Green or blue eyes
• Sun-sensitive skin
• Numerous moles
• Personal or family history of skin cancer
• Older age

What you need to know about sunburns

According to the Skin Cancer Foundation, a single blistering sunburn, or a lifetime total of five mild to moderate sunburns, can double your chances of developing skin cancer. Sunburn facts that might surprise you include:

• While fair skin is most likely to burn, darker skin does not automatically confer protection
• Even a mild pink sunburn can increase your risk of skin cancer
• You can burn even on a cloudy day, as approximately 80% of the sun’s rays can penetrate through clouds
• Tanning is your body’s way of protecting you against sunburn, but it is still a type of skin damage
• Skin will burn fastest on days with a high UV index, but it can still burn on low UV index days

Although it raises your skin cancer risks over time, it is generally not a medical emergency if you do get a sunburn. You can treat most sunburns at home with the following steps:

• Cool the skin: Take a quick dip in the pool or a short cooling bath or shower. Use cold compresses to continue the cooling process, but don’t stay in the water too long to avoid drying out the skin.
• Moisturize: Apply a light moisturizer while the skin is still damp, but avoid oil-based products, which can trap heat. Reapply daily throughout the healing process.
• Treat the inflammation: Unless you are medically unable to take them, NSAIDs (non-steroidal anti-inflammatory drugs) such as ibuprofen can help reduce inflammation and promote healing. You can also use aloe vera or over-the-counter cortisone cream to soothe your skin.
• Up your water consumption: Burns pull fluid to the surface of your skin, making it easy to get dehydrated. Drink plenty of cool water or sports drinks throughout the healing process.
• Don’t pick: It can be tempting to pick at a peeling sunburn. But peeling is part of the healing process. Picking at a sunburn can cause further damage while also increasing the risk of infection.

If you see signs of infection, feel dizzy or confused, or have severe blistering over much of your body, seek medical help right away. Otherwise, continue to apply home treatments until your burn is well healed. Be sure to protect your skin anytime you go outside, or you could worsen the damage.

Skin Cancer Awareness: Top Protection Strategies

Fortunately, there are many steps you can take to help protect your skin and minimize the risk of developing skin cancer.

Timing

The sun’s rays are the most intense between 10 am and 4 pm. Whenever possible, plan your outdoor activities for early morning or late afternoon. You’ll still need to protect your skin, but indirect rays are better than direct. You’re also less likely to overheat if you avoid direct sun exposure.

Sunscreen

Apply sunscreen 30 minutes before leaving home, even on cloudy days. Choose a broad-spectrum product with an SPF (sun protection factor) of at least 30. Don’t forget the tops of your feet and the back of your neck. Reapply at least every three hours, even if the sunscreen is water repellent or you don’t go in the water.

Skin-protective clothing

You may want to shed clothing to stay cool when it’s hot out. But this leaves your skin at risk. Even if you’re wearing sunscreen, the more barriers you can put between your skin and the sun’s rays, the better. Choose long sleeves and pants in a high-tech fabric with an ultraviolet protection factor (UPF) of 30 or higher. In light, loosely woven fabrics, you’ll feel cooler, but dark, tight weaves offer additional protection. Note that clothing will do little to protect you if it gets wet.

Shelter

Whenever possible, put some shelter between yourself and the direct sun. You can carry a parasol, seek shade under a tree, or even rest in the shadow of a building. It won’t protect you fully, so you’ll still need sunscreen. But staying out of the direct sun is always a smart idea.

Head, lip, and eye protection

Your head, lips, and eyes are at risk for sun damage, but you can’t slather sunscreen onto these areas. You can protect your head with a wide brimmed hat. Choose a tightly woven fabric for the best protection.

For your lips, choose a lip balm that contains sunblock. You’ll find them at every price point, both in stores and online. You may need to try a few to find your favorite, as they can vary widely in texture, consistency, and taste.

Protect your eyes with wraparound UV-blocking sunglasses. Look for glasses marked either 100% UV protection or UV 400, both of which indicate that they block both UVA and UVB rays.

A note on tanning beds

Some people claim that tanning beds are safer than sun exposure because the amount of UV light is closely monitored. This may or may not be true, but any UV exposure at all puts you at risk for skin damage and increases your chances of developing skin cancer. If you want to safely tan your skin, consider a spray tan or bronzing cream instead.

Monthly skin self-exams

It’s essential to have your skin checked once a year by a dermatologist. But since skin cancer is highly treatable when caught early, it’s also a smart idea to perform a monthly skin self-exam. Using both a full-length mirror and a hand mirror, carefully check your entire body for any new or unusual bumps, rashes, or other conditions. Take a good look at any new moles, and check existing moles for any changes.

A healthy mole may be raised or flat, and either oval or round in shape. It will be an even tan, brown, or black in color. A suspicious mole is irregularly shaped and may appear jagged. It will also have a mosaic appearance, with multiple colors or shades.

Though skin cancer is very treatable, prevention is always the best choice. Contact your dermatologist as soon as possible if you notice any significant changes to your skin. Otherwise, continue to practice skin safety every time you go outside, from applying sunscreen to seeking shade.

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Common men’s health conditions

A combination of unhealthy lifestyle choices, poor health education, and other factors may raise men’s risks for certain health conditions. These include, but are not limited to:

• Heart disease. According to the Centers for Disease Control and Prevention (CDC), heart disease is the leading killer of men in the United States, accounting for 1 in 4 deaths.
• Lung conditions. The CDC notes that while lung cancer affects both men and women, the diagnosis is more likely in men. Other lung conditions, such as emphysema, may also be more likely in men.
• According to research published in the Canadian Journal of Psychiatry, while women are more likely to be diagnosed with depression, men are far more likely to die by suicide.
• Substance abuse. The Canadian Journal of Psychiatry also notes that most substance abuse disorders occur in men.
• Kidney stones. According to the National Kidney Foundation, about 1 in 10 Americans will develop a kidney stone in their lifetime. And men are at higher risk than women.

Essential men’s health screenings

The Patient Protection and Affordable Care Act (Obamacare, or the ACA) requires insurers to cover essential health screenings at no charge. You can get these screenings free from any doctor within your network, even if you have not yet met your deductible. Here are the criteria for each check.

• Abdominal aortic aneurysm screening: Men aged 65 to 75 who are current or former smokers
• Alcohol misuse screening: Everyone
• Blood pressure check: All adults over age 18
• Cholesterol screening: Based on your risk profile
• Colorectal cancer screening: Everyone aged 45 to 75
• Depression screening: Everyone
• Type 2 Diabetes check: All overweight or obese adults between 40 and 70 years old
• Hepatitis B screening and vaccine: Anyone considered high risk
• Hepatitis C screening: Everyone aged 18 to 79
• HIV screening: Everyone aged 15 to 65, plus anyone else at increased risk
• Lung cancer screening: Ages 50 to 80 who are heavy smokers or have quit in the past 15 years
• Obesity check: Everyone
• Syphilis screening: Anyone at high risk
• Tobacco use screening: Everyone
• Tuberculosis screening: Everyone at high risk

Depending on your age and clinical profile, your doctor may recommend certain preventive measures that are also covered as essential health benefits. These include, but are not limited to, statin medications or HIV preventatives.

Regular doctor visits are the best way to ensure that you remain healthy and fit throughout your life. In general, most healthy adult men should see a primary care physician once per year (along with additional visits if you get sick). If you have a chronic medical condition, your doctor may want to see you more often until your condition is well-controlled and stable.

Nutritional needs for men

In addition to doctor’s visits, proper nutrition and exercise can also help you stay fit. According to the United States Department of Agriculture (USDA)’s Dietary Guidelines for Americans, men aged 19 to 30 generally need about 2,400 to 3,000 calories per day, while those aged 31 to 59 need around 2,200 to 3,000. Men aged 60 and above need fewer calories, at about 2,000 to 2,600 per day. However, these are just averages. You can get more specific recommendations for your unique circumstances at the USDA’s MyPlate Plan.

Besides eating the right number of calories, getting the right nutritional balance is also important. You’ll need to learn what is considered a portion of each type of food. You’ll also need to understand how many portions of each type you need each day (found in the Dietary Guidelines above). And be sure to eat the rainbow! Different colors of fruits and vegetables contain various micronutrients essential to health.

Also, remember to drink plenty of water. Dehydration can be miserable at best and life-threatening at worst. You’ll need at least 8 glasses of water per day. If you’re exercising or working outside in the heat, aim for 8 ounces of water every 15 to 20 minutes. It’s better to drink small amounts regularly than large quantities all at once. If you start feeling dizzy or nauseous in the heat, get into the air conditioning, or at least into the shade. Sit down and drink a few sips of water at a time.

Physical exercise for men

You can get physical exercise in various ways, even if you don’t like the gym. Men of all ages should aim for at least 150 to 300 minutes of moderate exercise or 75 to 150 minutes of vigorous activity each week, spread across several days. This includes at least two days of strength training. Those aged 65 or over should include balance exercises as part of their routine.

Moderate exercise runs the gamut from recreational swimming and biking across flat terrain to yardwork, auto repair, or even playing with your kids or grandkids. Vigorous exercise, or cardio, includes anything that gets your heart rate up, such as shoveling snow, hiking or biking uphill, or even walking with a weighted backpack.

Balance exercises could include anything from ballroom dancing to walking backward. The point is to improve your steadiness on your feet and reduce your risk of falling.

Always check with your doctor before starting any new fitness routine, especially if you are over age 65 or have any underlying health conditions. Consider working with a physical therapist if you have a chronic illness, disability, or pain issue. These professionals have the specialized training and experience to design a customized fitness plan that improves your physical abilities while reducing pain.

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Is a beer belly really from too much beer?

One of the common misconceptions about beer bellies is that only drinking beer causes them. But any kind of excessive calorie intake adds to your midsection. Beer’s bad rap likely comes from the fact it tends to be consumed in greater volume than other drinks with higher alcohol percentages. Your average beer contains 150 calories and 5% alcohol content. That makes it easier to drink multiple in one sitting, quickly leading to an excess calorie load.

Beer bellies or excess belly fat occurs as a result of a consistent calorie overload of any kind. Whether they come from sugary foods, highly processed foods, or alcohol, all calories lead to fat storage in the body once they surpass your body’s metabolism level. Men are often more associated with this kind of fat retention than women since their bodies tend to store fat in their bellies. Women tend to keep more fat on their thighs, buttocks, and hips.

The consequences of a beer belly

A beer belly can have inconvenient consequences on your everyday size or wardrobe. But much more dangerous are the long-term effects on your health and the way they affect your present and long-term quality of life. An elevated waist circumference leads to an increase in health risks such as developing hypertension, Type 2 diabetes, heart disease, hypertension, high cholesterol, metabolic syndrome, joint pain, erectile dysfunction, and fatty liver disease. The older you get, the more your health risks increase which may result in death.

Another sign to watch out for is the hardening of an enlarged midsection. If you’ve had a beer belly for a while, it’s more likely to become quite firm due to an increase in internal organ fat. That fat begins to store inside and around the organs themselves, causing them to push the abdominal wall even further out. The fat that forms in between and inside your internal organs is called “visceral fat” and it can be extremely dangerous.

The presence of noticeable visceral fat dramatically increases your health risks, including a risk for stroke and Alzheimer’s. It is important to take action to lose weight and improve your cardiovascular fitness. Working to lose weight by making dietary changes, such as cutting out or reducing highly processed or sugary foods and alcohol, can decrease the possibility of an early death for the individual and help maintain your health as you age. Adding exercise to your weekly routine and heart-healthy dietary changes can make a significant difference.

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Unfortunately, not everyone gets the preventive care they need. While there is room for improvement in preventive care for everyone, minority populations have lower rates of receiving preventive care compared to white populations. There are several things that contribute to disparities in preventive care, including difficulty accessing care, cultural beliefs, cost, and awareness.

Health experts have pushed for more access and education around what types of preventive care people need and when. These efforts are critical to bridge the gaps for communities at high risk of chronic disease and premature death. The U.S. Department of Health and Human Services (HHS), the Office of Disease Prevention and Health Promotion (ODPHP), and other agencies like the Centers for Disease Control and Prevention (CDC) recognize the importance of preventive care in reducing healthcare costs, increasing life expectancy, and improving quality of life for millions of people in the U.S.

Few Americans Get Recommended Preventive Care

In one study, only 8% of U.S. adults age 35 and older got all the “high-priority, appropriate clinical preventive services recommended for them.” About 5% didn’t get any preventive care at all. That includes things like:

• Annual wellness visits (physicals)
• Well-child visits
• Regular dental checkups
• Vaccinations
• Cancer screenings

Health Disparities Make It Harder to Access All Types of Care

A significant challenge in the U.S. healthcare system is overcoming the health disparities that make it hard for some communities and populations to access consistent, high-quality care.

• Lack of awareness. Many people are unsure about what preventive care, diagnostic services, and treatments they need, or how to get them.
• No primary care provider. Having a primary care provider (PCP) is key to quality preventive care. They take a holistic view of patient health, coordinating with specialists and hospitals to help ensure patients get the care they need.
• High cost of care. Those who lack insurance, or have a high-deductible plan, might avoid getting care because they can’t afford it.
• Limited access to care. Patients who live in rural communities, or lack reliable transportation might not be able to get in to see a doctor regularly.
• Discomfort or fear. Some people fear going to the doctor or the hospital and miss out on important preventive care and treatment that could reduce their risk of chronic illness and premature death.

Racial Disparities in Chronic Illness and Care Access

In the U.S., persistent racial disparities exist in healthcare coverage, chronic health conditions (including mental health), and mortality rates. The Center for American Progress published data in 2020 outlining some of these disparities. When compared with white communities, minority communities were more likely to experience:

• Lower insurance rates
• Higher rates of chronic illness, such as asthma, diabetes, heart disease, hypertension (high blood pressure), and obesity
• Higher infant mortality rates
• Higher cancer mortality rates
• Serious mental illness, including depression, anxiety, and severe trauma

Many of these issues are related to what health experts call social determinants of health (SDOH). These are factors in a person’s environment—where they live, work, play, and worship—that affect overall health, quality of life, and risk of illness or disease. Genetics and family history can also play a big role in your health risk.

How Preventive Care Bridges Health Disparities

Most people don’t have a lot of control over their SDOH and genetic risks. But there are things you can do to improve your overall health. Preventive care is one of the most effective ways to bridge gaps in care. Plus, most preventive care is available at little or no cost if you’re insured. For those without insurance, there are organizations that help cover the cost of screenings or offer low-cost options to get recommended care.

Lower your risk of chronic illness

Regular preventive care is the best way to reduce your risk of developing a severe or chronic illness. Chronic conditions often develop slowly over time. Seeing a provider regularly to get your health checked can help you or your doctor spot signs of early disease and take steps to improve your health. For example, your doctor will monitor your blood pressure and identify if your numbers are going up. They can help you make dietary and lifestyle adjustments to lower blood pressure naturally. They can also prescribe medications to keep blood pressure down and reduce damage to your heart and blood vessels that can lead to stroke or heart disease.

Reduce the risk of premature death

Catching diseases early—everything from the flu to cancer—can allow for more treatment options. Getting all your recommended preventive care, including screenings and vaccinations, can help lower your risk of illness and disabilities that can lead to premature death. For example, getting colorectal cancer screenings beginning at age 45 (or earlier if you are at high risk) is the most effective way to spot early signs of colon cancer. Detecting colorectal cancer when it’s in the early stages gives you a much higher chance of survival. The same is true for many other cancers, as well as chronic conditions like high blood pressure and diabetes.

Improve your quality of life

Doctors can help you take steps to reduce your risk of developing certain chronic conditions, or catch diseases early when treatment options are less invasive.

How to Get the Preventive Care You Need

These steps can help you access the right preventive care in the right place at the right time.

Schedule an annual checkup with a PCP

Start by seeing your primary care provider. If you don’t have a PCP, you can search online to find one near you that is accepting new patients. People of all ages should have a regular family medicine practitioner who they see at least once a year for an annual physical. They will monitor your health over time to assess trends and identify things that may indicate a problem, including:

• Elevated blood pressure
• Elevated blood sugar
• Elevated cholesterol levels
• Gaps in vaccinations
• Concerning skin changes
• As well as perform specific exams for men and women, such as a pelvic exam or prostate exam

A primary care provider will also review your medications each time you visit, or more often if you get a new prescription. This is especially helpful for people who see multiple doctors and specialists or are admitted to the hospital for care. When those doctors prescribe medications, your PCP can check to make sure they won’t interact with other medications or cause problems. They can also help you understand how and when to take your meds, and address concerns or side effects. If there’s a problem with one or more prescriptions, they can consult with your specialty physician(s) to find an alternative.

Get regular screenings

Regular screenings are another essential part of preventive care. The screenings you need depend on things like your:

• Age
• Sex
• Family history
• Current health and diagnoses
• Medical history

Your primary care provider can help you understand exactly what you need and when to get it. Most preventive screenings are covered by insurance, including Medicare, Medicaid, and private health insurance.

Preventive care is an essential step to better health for people of all ages. Talk to your doctor today—or find a PCP if you don’t have one yet—to get started.

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How Does Stress Affect Your Body?

It often similarly impacts your body, no matter where your stress comes from. Stressors take shape in three primary types:

• Acute stress
• Episodic acute stress
• Chronic stress

Acute stress commonly manifests briefly, such as in a heated argument. Episodic acute stress is similar to acute but repetitive, typically from work deadlines or continuously conflictive relationships. Finally, chronic stress is heightened repetitive stress, such as continued unemployment, high-tension family conflicts, or abuse.

With each of these, our hypothalamus is triggered. When this happens, it sets off the autonomic nervous system, which causes your blood pressure and heart rate to rise and your breathing and digestion to become irregular. The longer this continues, the more cortisol is released, which affects your body’s digestive, growth, and even reproductive processes.

Lowering your stress levels can help you avoid many illnesses and conditions, from cardiovascular issues such as high blood pressure, heart disease and even diabetes.

Tips for Reducing Stress Levels

Lowering your stress levels is often easier said than done. It might mean a complete lifestyle change for some people, while others need a little more awareness regarding their daily habits. Here are some tips to lower your overall stress levels.

•         Address each kind of stress from top to bottom.

First, start with your most significant stressors. These are typically the hardest to change, but they also tend to trickle into all the more minor, acute stressors in our lives. Create action plans or talk to a counselor about addressing your biggest stresses. You might need to give yourself time to come to a place of willingness to make some significant changes.

•         Take moments for yourself.

Try to carve out moments for yourself each day on a smaller level. According to a study published by Behavioral Brain Research in 2019, meditating for even 13 minutes each day will start to have beneficial effects over long-term application. You can also add a positive hobby that brings you happiness, like reading, crafting, or making something to your day.

•         Exercise more frequently and eat healthier.

Exercise and diet have a significant impact on how your body deals with stress. This is because you are essentially fighting excess cortisol in your body. Exercise directly reduces the body’s cortisol output and increases the happy hormones (endorphins) in your body.

•         Get enough sleep.

Sleep is an essential part of human function. Not getting enough sleep decreases your body’s ability to deal with stress and the harm it has caused, which can lead to even more stress. Even slight sleep deprivation can lead to adverse effects on your judgment and mood. Adults should get 8 hours of sleep a night.

Finding Balance

Addressing the sources of stress in your life and working hard to find a balance for yourself are essential for reducing stress in your life. Stress often leads to more stress if not appropriately addressed. Reduce your stress levels to help your body heal and function optimally for much longer.

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Basic Nutrition for Colon Health

Body weight matters. Boosting your colon health starts with living an overall healthier lifestyle. According to Northwestern University’s Northwestern Medicine, 13 different cancers, including colon cancer, are linked to obesity. Reducing your body weight by as little as 5%, if appropriate for you, could have dramatic health benefits, including colon protection.

Regular exercise is also important. The Centers for Disease Control and Prevention recommends at least 30 minutes of exercise 5 days per week for average adults.

Do the math. Learn how many calories you should consume each day. For the average adult, a rough estimate is 2,000 calories. But you might need more or less depending on your age, height, weight, gender, and other factors. You can get personalized recommendations at the US Department of Agriculture’s MyPlate Plan website. Remember, to lose weight, you need to expend more calories than you consume. To gain weight, you need to consume more calories than you expend.

What you eat also matters. The American Institute for Cancer Research recommends limiting your consumption of red meat to just 18 ounces per week and saving processed deli meats for occasional treats. You’ll also want to limit your alcohol intake, increase your fiber, and eat the rainbow of fruits and vegetables.

What to Eat?

If you’re not sure what to eat for colon health, try these tips:

Experiment with lean proteins such as eggs, legumes, chicken, and fish.

Aim for 38 grams of fiber per day (men) or 25 grams per day (women). Add fiber slowly to reduce the risk of such temporary side effects as gas, bloating, and diarrhea.

Drink plenty of water, which helps fiber move smoothly through your system, keeping your colon working properly.

Eat fermented foods such as yogurt and kimchi, which contain natural probiotics. Yogurt is also high in calcium and Vitamin D, which can help prevent colon polyps.

Get at least five servings per day of colorful fruits and vegetables.

Indulge in fatty fish such as salmon, packed with Omega-3s that are believed to lower the risk of colon cancer.

Substitute oatmeal instead of breakfast cereal to boost your calcium, fiber, and Vitamin D intake.

Cook with olive oil. This staple of the Mediterranean diet can help lower the risk of multiple cancers, including colon cancer.

Cut your alcohol consumption to no more than one drink per day (women) or two drinks per day (men).

Understand portion sizes, which vary according to the type of food. You might be surprised to learn that you’re eating way too much of certain foods and not nearly enough of others.

Overall

Eating for colon health is very similar to eating for other health benefits. The overall goal is to get plenty of vitamins, minerals, fiber, and healthy fats. You’ll also want to curb your consumption of processed foods, red meat, and other less-healthy options. But don’t be afraid to indulge in occasional treats. As long as you are mostly eating for colon health, there is nothing wrong with eating a hot dog now and then.

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While these instances weren’t ideal, they certainly didn’t present the same worries they do now, two years into the COVID-19 pandemic.

And, more recently, with the onset of the Omicron variant, every little symptom elicits some concerning questions: Have I been exposed? Could I be positive? How bad will my symptoms be?

That concern isn’t unwarranted, either, with U.S. total cases still rising above 78 million. Its incredible spread, plus general everyday risk, has left many of us feeling burnt out, worried, and frustrated. During winter cold and flu season, those feelings about COVID-19 can color our reaction to these more familiar illnesses.

Fortunately, with perspective and the right preventive approach, it’s possible to manage this difficult season with vigilance but also less fear.

First and foremost, we know more now than ever before about the symptoms, risk factors, and how both impact our health. These things weren’t top of mind before the pandemic, and now we’ve learned they are of the utmost importance. And it’s not only that we have the resources to help, but also that we have more awareness and understanding of our bodies—and we’re willing to listen when it’s trying to tell us something.

Second, the majority of people are making a conscious choice every day to stay safe and healthy. That comes in the form of better everyday habits such as social distancing, consistent testing, and daily maintenance. And perhaps more importantly, vaccination rates. Upwards of 64% of the U.S. population has made the choice to get fully vaccinated—an essential preventive step to protecting one’s health and reducing fear against severe illness caused by COVID-19. Plus, there’s a greater understanding that the pandemic is gradually becoming endemic—frustratingly persistent, but manageable as part of daily life. Each day offers a new chance to learn how to safely live with COVID-19 as a secondary character in our lives without it taking center stage in everything we do.

And lastly, if you’re here as an EHE Health member, you’re likely already taking care of yourself in a way that prioritizes prevention instead of treatment. Sure, a healthy diet and regular exercise won’t stop you from getting sick, but both can help boost the production of antibodies, reduce inflammation, and set you up to better fight infections and recover more easily.

So, if and when you do start to feel cold, flu, or COVID-19 symptoms start to creep in, try to leverage the control you have in the situation instead of panicking. After all, adding more stress and anxiety into the mix—regardless of illness—will only cause more harm than good.

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• Arrhythmias (heart rhythm conditions)

• Coronary artery disease

• Congenital heart defects (something present from birth)

• Heart valve diseases

• Heart muscle diseases

• Infections

February is American Heart Month, a time to bring awareness to cardiovascular disease. It’s important to understand heart disease, including the steps you can take to reduce your risk and take care of your cardiovascular health.

Heart disease can affect anyone

One of the most important things to understand about heart disease is that it can affect anyone. Children, teens, adults, and older adults can all have heart disease that puts them at risk. Children and teens are more likely to be impacted by a congenital heart condition, while older adults are more likely to suffer from chronic conditions like coronary artery disease or heart valve problems. Similarly, heart disease affects both men and women — it is the number one cause of preventable death in both men and women.

Symptoms can be hard to detect

Many people are familiar with symptoms of a heart attack, including chest pain, shortness of breath, and heart palpitations. But many people are not aware they have a heart condition until they experience a heart attack. Other early signs of coronary artery disease can be hard to detect, and may not immediately make you think you need a doctor. These include:

• Discomfort or pain in your chest

• Fainting

• “Fluttering” feeling in your chest

• Lightheadedness and dizziness

• Shortness of breath

• Slow or racing heartbeat

Symptoms can also differ between men and women. Both men and women are likely to experience shortness of breath, and chest pain or discomfort can occur in both men and women. However, women are more likely to have symptoms we don’t normally associate with heart attacks, including indigestion and back pain. Sometimes, women don’t experience chest pain, making it challenging to identify it as a heart attack.

If you experience early signs or symptoms, talk to your primary care provider at your annual checkup. If the symptoms are severe, call 911 or go to the emergency room right away.

Diabetes and heart disease are closely linked

According to the Centers for Disease Control and Prevention (CDC), seven in 10 people over age 65 who have diabetes will die from some type of heart disease. People with diabetes are twice as likely to have heart disease or suffer from a stroke compared to people without diabetes. Having diabetes also puts you at risk of a heart attack or stroke at a younger age, and the longer you have diabetes the more likely you are to develop heart disease. The good news is that you can do things to lower your diabetes and heart disease risk. If you were already diagnosed with diabetes, you can also make healthy lifestyle changes to reduce your risk of developing heart disease.

These factors elevate risk for heart disease

There are lifestyle and genetic risk factors that can put someone at higher risk of developing heart disease. Overall, men have a higher risk of heart disease compared to women, but a woman’s risk goes up after menopause. Other risk factors include:

• Smoking

• Obesity

• High cholesterol

• High blood pressure

• Diabetes

• Family history of heart disease

• Uncontrolled gum disease or poor dental health

• Eating an unhealthy diet

• Not getting enough exercise

• Excessive alcohol consumption

Additionally, there are some things that put women at higher risk of a heart attack, including:

• Higher testosterone levels before menopause

• High blood pressure during menopause

• Rheumatoid arthritis, and other autoimmune conditions that are more common in women

• Higher levels of stress or depression

Regular checkups reduce risk

One of the best ways to reduce your risk for heart disease is to have an annual preventive exam. If you have chronic health conditions, such as diabetes or high blood pressure, talk to your doctor about whether you need more frequent checkups.

Healthy lifestyle choices also reduce risk

While some risks for heart disease are out of your control (such as genetically inherited risks), there are several things you can do in your daily life to improve your heart health. These healthy lifestyle choices can also reduce your risk for other chronic conditions, such as diabetes, obesity, high blood pressure, and high cholesterol. It’s essential to do what you can to lower the risk factors you can control by:

• Avoiding smoking, and quitting if you currently smoke

• Eat a healthy diet of lean meats with lots of fruits and vegetables that is low in fat (especially saturated fats and trans fats)

• Eat more whole foods and fewer processed foods

• Get regular exercise (and see below for more)

• Keep track of your health information, and be aware of critical numbers like your blood pressure, cholesterol levels, and your weight

Make exercise part of your daily routine

Regular exercise is one of the best ways to reduce your risk. Health experts recommend that people get 150 minutes of moderate physical activity each week. That means getting about 30 minutes of exercise each day for five days of the week. For some people, 150 minutes a week might seem like a lot. Maybe you have a busy schedule, you don’t like to exercise, or your body isn’t physically ready for longer workouts. In those situations, getting some exercise is better than none. The American Heart Association has helpful tips for building physical stamina and exercise capacity over time in a way that is healthy for your body.

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Exercise for Heart Health: What the Studies Say

A British researcher in the 1950s observed that men working in physically active jobs were less likely to have coronary artery disease than those with sedentary jobs. The medical community was skeptical at the time, but subsequent studies showed a clear link between sedentary lifestyles and coronary artery disease.

Today the idea that exercise promotes better heart health and lowers the risk of heart disease is broadly accepted. Dozens of studies confirm these findings. Regular physical activity also has other health benefits, including:

• Reducing the risk of depression and cognitive decline

• Helping you maintain a healthy weight

• Lowering your risk of other chronic conditions, such as cancer and diabetes

How Much Exercise Do You Need?

The U.S. Department of Health and Human Services recommends adults get 150 minutes of moderate aerobic exercise each week. That’s about 30 minutes per day, five days a week. However, all health experts agree that some activity is better than none. If you can’t do 150 minutes, do as much as you can to improve your overall health.

If you struggle to find 30 minutes in a single block, try breaking it up into smaller chunks throughout the day. For example, take a 10-minute walk before work, another during your lunch break, and a third when you get home.

How to Incorporate Exercise into Your Day (Even if You Hate It)

Some people love working out and have no problem getting it done. Others would love to exercise but don’t have much spare time. Some people don’t enjoy exercise at all. Regardless of where you fall on that spectrum, here are some tips to help you get your workouts in:

Schedule it into your day. You schedule work time, shopping, laundry, cooking, and other things you have to get done. If you schedule exercise too, it creates the expectation that it’s just as important as eating, sleeping, grocery shopping, and taking your kids to their extracurricular activities.

Start slowly and build over time. If you’re not exercising at all now, it’s not realistic to immediately do 60 minutes, five days a week. Start with shorter sessions of 10 to 15 minutes, at least two or three days a week. Then add another day, or increase workout lengths until you get to 150 minutes.

Choose something you don’t hate. If you hate running, don’t run because you’ll be more likely to give up. Instead, find something you can tolerate (or better yet, something you enjoy). Many exercises get your heart rate up—gardening, water aerobics, biking, walking, or workouts on TV or through an app.

Get creative. Finding new ways to challenge your body prevents exercise boredom and sparks motivation. Finding a workout buddy is also a great way to be accountable for getting it done.

Give yourself a break. Sometimes you might not feel like exercising. You might be tired, cranky, or sore. It’s ok to take a break now and then from your routine if your body needs a rest day. Just make sure you get right back to it tomorrow.

The post Making Every Move Matter: Exercise for Heart Health appeared first on EHE Health.

People with mental health conditions, including depression and anxiety, can experience such physical effects as heightened stress hormones, increased blood pressure and heart rate, and lowered blood flow to the heart. If allowed to continue over months and years, this can eventually lead to metabolic syndrome, arterial plaque, and heart disease.

Many people with mental health disorders also turn to unhealthy lifestyle choices to cope. Smoking, missing medication doses, and a lack of physical activity are just a few lifestyle choices that can increase the risk of heart disease. Complicating the problem is that some mental health medications carry risks to the heart.

Heart disease can also raise the risk for mental health disorders. An acute heart event such as a heart attack, or even a diagnosis of heart disease, can cause stress. This stress can turn into depression, anxiety, or other mental health conditions if not properly managed.

Groups at Heightened Risk

Although combined mental health and heart health can happen to anyone, some groups are at heightened risk of mental health-related heart problems. These include:

Women: Although the reasons are not yet clear, women with post-traumatic stress disorder (PTSD) and depression are at increased risk for complications related to coronary artery disease.

Veterans: Due to the extraordinarily high rates of PTSD in military veterans, this group is at higher risk for heart problems.

Racial and ethnic minorities: Social determinants of health, such as socioeconomic and educational disparities, place minorities at higher risk of mental health disorders and heart problems.

PTSD couples: If one or both partners in a relationship have PTSD, the relationship tends to be hallmarked by conflict, including increased cardiovascular reactivity to discussions. This raises both partners’ heart health risks.

Which mental health disorders are linked to heart disease?

The most commonly studied mental health conditions that show a link to increased heart disease risks include:

• Chronic stress

• PTSD

• Anxiety

• Mood disorders such as depression

Experts believe that additional conditions, including substance abuse disorders, may also impact heart health. But the research is still unclear.

How to protect yourself

One of the most important steps you can take is having professional checkups for both your mental health and heart health. The sooner you catch any emerging condition, the easier it is to treat. Follow your doctor’s or therapist’s recommendations closely to reduce your future risks.

After two years of coping with a global pandemic, we could all stand to take better care of ourselves. Even if you have a clean bill of health, better self-care can help protect you. To care for both your heart and your mental health, try such techniques as:

Healthier eating: Make sure there are a variety of colors and types of foods on your plate and limit your consumption of sweets and unhealthy fats.

More exercise: Aim for at least 30 minutes of moderate exercise, at least five days per week.

Better relaxation: Whether you embark on a meditation program, start taking regular nature hikes, or play video games at night, tap into the things that help you personally relax. Put them on your calendar, and never allow yourself to feel guilty. You can’t take care of anyone else unless you take care of yourself first.

The post How to Protect Your Heart with Improved Mental Health appeared first on EHE Health.