Heart Disease Risk Reduction

Heart Disease Risk Reduction

by Dr. Keith Barry

Alberta Health has developed an online tool to help you calculate your “heart age". This represents your risk of future heart disease and cardiovascular events. It is accompanied by information on how you can reduce your risk.

The Heart Disease Risk Calculator can be found at:  https://myhealth.alberta.ca/Alberta/Pages/Heart-Disease-Risk-Calculator.aspx

Further information on reducing your vascular risk can be found at: http://www.albertahealthservices.ca/scns/page10585.aspx

The tool does ask for your blood pressure. You can check your own blood pressure at most pharmacies or buy a home monitor. We recommend everyone check their blood pressure on a regular basis (i.e. yearly however the optimal frequency is currently unclear.) If your blood pressure is elevated persistently, write down the readings and bring them in to see your family physician for review. It is helpful to have a few different readings from a few different days as our blood pressure can fluctuate quite a bit; you cannot make much out of one single reading.  When you check your blood pressure, you should have been at rest for 5 minutes prior and should not have had any caffeine or nicotine recently. More information on measuring your blood pressure can be found at the Canadian Hypertension Education Program.

The tool also asks for your cholesterol. Not everyone needs their cholesterol checked and no one needs it checked yearly. If you are on cholesterol medication (Statin) you do not need your cholesterol checked ever again (the benefit is the same regardless of cholesterol levels or reduction.) This is often a test that is done too frequently and can drive healthcare costs. Most people should have their cholesterol checked starting at age 40 and then every 3-5 years thereafter. If you have certain risk factors (i.e obesity, diabetes, smoking, family history or many others) your cholesterol and cardiovascular risk should be assessed earlier. You can see your physician to determine if you should have your cholesterol checked or have had it checked in the past.  

Your Body Talks, Listen to it.

The pandemic has changed a lot of things; your family doctor/nurse practitioner wanting to ensure you are taking care of your health and wellbeing is not one of them.

If you have any unexplained, new, worsening or persistent changes in your health or changes in your body: don’t delay. Book an appointment with your family doctor/nurse practitioner right away so they can begin to investigate any changes you are experiencing. 

Your health is important. The healthcare system is prepared and ready to respond to any issues you experience and our facilities and primary care clinics remain safe places to seek care.

Your body talks, listen to it.

Detecting disease early, especially cancer, is important to save lives. There are symptoms you can look for, and if you experience any of them, book an appointment with your family doctor/nurse practitioner or health care team immediately, even during the pandemic. They will work with you to decide what tests you need. Some examples include:  

• An unusual or growing lump

• Blood in your stool, urine, or phlegm, especially if persistent or associated with other symptoms related to your bowels (pain, constipation), urination (pain, frequency, poor stream), or breathing (worse cough or shortness of breath). Also, unusual bleeding from vagina, especially in postmenopausal women  

• Any changes to a mole (size, shape, colour)

• Trouble urinating for men, such as needing to pee right away, more often, with difficulty or pain

• Unexplained significant weight loss (>10%)

For a full list of symptoms: https://myhealth.alberta.ca/cancersymptoms 

For other cancer resources: www.ahs.ca/bodytalk 

If your family doctor/nurse practitioner suspects cancer, they will refer you for testing, such as imaging or biopsy and possibly to a specialist to plan any necessary treatment.

If you do not have a family doctor/nurse practitioner, you can find one by calling 811 Health Link or by visiting www.albertafindadoctor.ca 

Local support for those with osteoarthritis

Seven years ago, Pat Elmes was living in constant pain. Osteoarthritis (OA) had taken hold of the joints in both hips. According to the Arthritis Society, osteoarthritis is a progressing disease of the joint that breaks down cartilage and can affect the joint capsule, ligaments and underlying bone.  It can cause pain and swelling in the affected joint.  It used to be referred to as the "wear and tear disease" however this led people to believe they should not be physically active.  It is beneficial to keep active as the cartilage needs moderate load through physical activity in order to regenerate itself.  There is no cure for OA; managing the symptoms and improving function is achievable through neuromuscular strengthening and proper loading activities.

Pat's pain was so severe, she could only walk very short distances by using a cane; simple, everyday chores like getting groceries was a task that her husband had to take over as Pat was no longer able to walk around the store. In her own words, Pat said she felt like an "invalid" and her husband had to take care of her. It was not the life she expected. Pat eventually had both hips replaced through invasive surgeries.

"The GLA:D program has changed my whole way of life."

Within a few years, Pat's knee was struck by OA as well; she is now facing yet another surgery. As part of the preparation, her family doctor referred her to the Leduc Beaumont Devon Primary Care Network (PCN) to see a registered dietitian. During their initial appointment in December, the dietitian recommended Pat enter an 8-week program that was new to the PCN called GLA:D Canada, which is based on the successful GLA:D (Good Life with osteoArthritis in Denmark) program and focuses on education and exercise for knee and hip OA. GLA:D is an 8-week education and exercise program for those with osteoarthritis of the knees and/or hips. Taught by the PCN Exercise Specialist and held at the Leduc Recreation Centre, the program is open to anyone who has an LBD PCN family physician and is accessed through a referral. There is a nominal fee to attend. During the 8-week program, participants will learn about osteoarthritis, the risk factors and symptoms, treatments available and how to manage symptoms.  They will learn strategies on how to cope with the difficulties of living with osteoarthritis. Participants will then be led through twice-weekly exercise sessions where they will learn how to control movements through proper alignment and build muscle strength around the joints through neuromuscular exercise.  There are specific stations they will work through to increase function, strength, mobility and core strength.  Most patients will see an improvement in at least mobility and/or strength and an improved quality of life after completing the 8-week program.

"I want all the doctors and surgeons to know about this program."

The program was starting in January and Pat was accepted as a participant in the first group. Through the program, which is facilitated by the LBD PCN exercise specialist, Corinne, Pat and the other participants were provided with group education on OA along with going through the specific exercise stations. The program works on building the muscle up to support the joint and working on building core strength for improved posture and alignment, all essential to improved function and mobility. After living with the pain of OA for year, Pat thought that sounded too good to be true but this past week, she came to the LRC to talk to the second group of GLA:D participants about the "tremendous difference" the program has made in her life. "The education part is huge, to understand why this works really resonated with me. I couldn't believe exercise could do this."

"The GLA:D program has changed my whole way of life," Pat told the group during one of their education sessions. Pat enthusiastically demonstrated how fast she can walk now, without a cane and without pain. Prior to the GLA:D program, Pat said her daily pain level was around a 5 or 6, depending on the day. Now she says she's between 0-3, depending on how much exercise she's done. "I cannot believe attending the GLA:D program is not a requirement before having surgery," she says, astonished.

When Pat had her hip surgeries, she was recommended to see a physiotherapist at the hip and knee clinic in Edmonton but the long drive into the city (Pat lives in Leduc County) made it hard to go. "There, they always told me to 'walk through the pain', but that's not possible! The physiotherapist there is not nearly as knowledgeable as Corinne," Pat says, referring to the specialized education the PCN exercise specialist has obtained through GLA:D training. "Having this program offered locally is fabulous."

Through partnership with the LRC, the PCN exercise specialist offers the educations sessions in one of the LRC meeting rooms and then takes the participants through the exercise stations.  A bonus to being at the LRC is being able to use the equipment in the fitness centre as well as use of the indoor walking track. The LRC recently decided to offer free access to the facility to those 60 years of age and over on weekday afternoons, which makes continuing attending the gym for Pat and other GLA:D participants a non-issue.

Pat was excited to tell the group, "I tell no less than 100 people a day about this program. I want all the doctors and surgeons to know about this program."

Pat speaks with the newest intake of GLA:D participants about her experience while PCN Exercise Specialist, Corinne Cutler, looks on. 


If you would like to be referred to the GLA:D Canada program, please talk to your PCN family doctor.


Candra Tinis
Communications Lead
Leduc Beaumont Devon Primary Care Network

Fall 2018 Health Education Classes now available!

Our Fall 2018 health education classes and workshops are now available for registration!
Register online at www.lbdpcn.com or call our office at 780-986-6624.

Heart Healthy

To register online: http://lbdpcn.com/Pages/Event-Details.aspx?EventID=33&EventSeriesID=70&

March is Nutrition Month!

Understand how food can help prevent chronic diseases like type 2 diabetes and heart disease. #NutritionMonth

STI screening in Beaumont

Beaumont Medical now offers a STI clinic one day per week. Confidentiality ensured; call the office and request a "screening appointment."

Prescription To Get Active named finalist in The Play Exchange!

Prescription To Get Active announced as 1 of 6 finalists in The Play Exchange

The Prescription To Get Active program has been named as one of six finalists in The Play Exchange by a panel of expert judges. The Play Exchange is a national, online challenge that was launched in February 2014 by Minister of Health, Rona Ambrose, as a way to find creative ideas to get Canadians living healthier, more active lives. More than 420 entries were received by The Play Exchange and the finalists were announced September 22, 2014. The contest was open to all Canadians, including not-for-profit organizations, businesses, schools and families.

Each of the six finalists will be featured on a CBC television special and will compete for an investment of up to $1 million from the Government of Canada to help support their program. Canadians will decide the winner by voting for the finalist that they feel has the best initiative. Voting will begin in January 2015. Each finalist also receives mentoring and support from LIFT Philanthropy Partners to develop a strategic business plan, valued at $30,000.

“Prescription To Get Active is an initiative that opens the discussion of the significant health benefits associated with an active lifestyle as well as and the numerous health risks associated with a sedentary lifestyle.  It offers recreation resources and low-barrier, flexible opportunities as part of the patient’s healthy living plan.” explains Len Frank, co-chair of the Prescription To Get Active strategic leadership committee.  “The strength of the partnerships between community and primary care providers along with a tangible prescription supporting physical activity  is what makes this initiative unique.”

Prescription To Get Active is a unique venture where local Primary Care Network (PCN) family physicians and their health care teams prescribe physical activity to patients who would benefit from increased activity. The initiative began in Leduc in October 2011 and launched throughout the Edmonton area in February 2014. There are now 27 recreation facilities and 9 PCNs on board.

“Being named a finalist gives recognition to the hard work between our partners and will expose our program further, “says Frank. “If the program is selected the winner by Canadians, it will allow us to expand the program across the province and eventually, across Canada.”

www.prescriptiontogetactive.com

News release annoucing launch of The Play Exchange from the office of the Honourable Rona Ambrose.

more about The Play Exchange

How important is regular physical activity to your health?

So many of us associate regular and structured physical activity and/or exercise with weight loss.  Why is this?  For so long now society has placed images into our brains by way of media.  “Workout to lose weight!”, “Lose weight in 21 days with this workout!”, “In just 10 days you can have abs of steel through this workout!” We have heard it all. 

The truth is, the focus of exercise or increased physical activity should be on the health benefits and living longer, better quality lives.  Not only is there strong evidence that regular physical activity can help to manage most chronic conditions such as diabetes, hypertension, heart disease,  high cholesterol, high blood pressure  and some cancers,  but it can also help prevent them as well. 

“People who are active and fit, live longer, healthier lives”       ~ Dr. Robert Sallis 

The time has come to change the focus on the importance of increasing our daily physical activity.  Let’s start with changing the idea of “if I work out more or walk more often I will lose weight.”  Instead, think “if I walk regularly at a brisk pace for 30 minutes, gradually working up to 5 days per week, then my heart will work more efficiently, my energy level will improve and I will start to feel better overall.”

Of course starting off with what you are able to tolerate is important. If walking for 5 or 10 minutes is your limit now, start there and set monthly goals to increase gradually over time.

When it comes to health, activity level is vital.  Yes, it would be a bonus if some weight loss was to occur, but let’s remember that these health benefits, just to name a few, will happen overtime with regular and consistent activity, regardless of weight loss:

- Improved circulation
- Improved cardiovascular fitness
- Increased insulin sensitivity
- Increased HDL (good cholesterol)
- Increased energy level
- Improved quality of life
- Reduced stress and anxiety
- Reduced blood pressure
- Reduced risk of chronic conditions
- Decreased cognitive decline

Just like prescribed medicine, physical activity should be thought of as a prescription to take in order to be effective.

Corinne Cutler BPE, CSEP 

Certified Exercise Physiologist

Leduc Beaumont Devon Primary Care Network 

World Heart Day – September 28, 2012

Inside your body is a very hard working organ that for the majority of people, they don’t really give it a second thought. What do you know about the heart?

• An adult heart only weighs about 11 ounces or about the size of a fist.
• Your heart beats about 100,000 times in one day and about 35 million times in a year. During an average lifetime, the human heart will beat more than 2.5 billion times.
• The heart pumps about 1 million barrels of blood during an average lifetime—that's enough to fill more than 3 super tankers.
• A kitchen faucet would need to be turned on all the way for at least 45 years to equal the amount of blood pumped by the heart in an average lifetime.
• The “thump-thump” of a heartbeat is the sound made by the four valves of the heart closing as it pumps blood all around your body.
• A woman’s heart typically beats faster than a man’s. The heart of an average man beats approximately 70 times a minute, whereas the average woman has a heart rate of 78 beats per minute.

Random Facts

Heart health is so important to keep this vital organ working properly.  Unfortunately, in Canada, every 7 minutes, someone dies from heart disease or stroke. Heart disease and stroke are two of the three leading causes of death in Canada.

Cardiovascular diseases are defined as diseases and injuries of the cardiovascular system: the heart, the blood vessels of the heart and the system of blood vessels (veins and arteries) throughout the body and within the brain. Stroke is the result of a blood flow problem in the brain. It is considered a form of cardiovascular disease.

Nine in 10 Canadians (90%) have at least one risk factor for heart disease or stroke (smoking, alcohol, physical inactivity, obesity, high blood pressure, high blood cholesterol, diabetes).

Heart & Stroke Foundation

All of the above are risk factors that you can manage to keep your heart healthy.   Please take a look at some of our previous blogs for some great heart healthy suggestions.

The Leduc Beaumont Devon Primary Care Network offers a Heart Healthy class at our Leduc office. Heart Healthy is a two-hour class that addresses both hypertension and Dyslipidemia helping patients to understand the importance of managing both of these conditions.  Heart healthy food options are emphasized.  Patients learn how to read nutrition labels looking for sodium and fat content.  They learn how to minimize sodium and cholesterol intake and to make healthier food choices.

This class is accessed through referral from your LBD PCN family physician.

For more information, please call Christina Vesty, RN and LBD PCN Chronic Disease Management Coordinator at 780-986-6624.

Facts on Fats

There are many different types of heart disease.  But the most common is when your blood vessels become blocked with plaque.  Plaque is a fat that is made up of cholesterol that sticks to your arteries and causes the blood flow to be blocked.

Here are some tips to help prevent heart disease

1.    Limit saturated fats

a.    These fats has shown to increase cholesterol levels

b.    Examples:

                                          i.    Fatty meats

1.    Choose lean cuts of meat

2.    Trim off visible fat

3.    Limit sausages, bacon, hot dogs, smokies, chicken wings

4.    Limit foods that are fried or deep fried – fries, chicken fingers, battered fish

                                        ii.    High fat milk products

1.    Choose low fat milk (skim or 1%)

2.    Choose low fat cheese ( less than 20% milk fat)

3.    Limit ice cream (even if low fat)

4.    Limit cream and gravies

                                       iii.    High fat foods

1.    Limit snack foods (cookies, chips and dip)

2.    Limit donuts, pies, cakes, danishes or high fat baking

2.    Limit Trans Fats

a.    These fats also have been shown to increase your cholesterol levels

                                          i.    Processed packaged foods

1.    Limit crackers, cookers, treats, packaged treats

2.    Limit fried, deep fried foods

3.    Choose non hydrogenated non saturated fat margarine

3.    Choose Healthy Fat

a.    These fats can lower cholesterol only when they are used solely over the trans fats and saturated fats

                                          i.    Choose plant oils like canola oil or olive oil

                                        ii.    Fish contain healthy fats and should be eaten at least twice a week

b.    Watch your portion of good fats:

                                          i.    Keep to no more than 2-3 tablespoons of oil/fat a day

                                        ii.    Portion size of healthy nuts is only ¼ cup (75 ml) a day

4.    Eat less cholesterol

a.    Your body does produce 80% of the cholesterol in your body; the other 20% comes from the types of fats in food. When looking at your whole diet, the most effective way to prevent heart disease are to limit saturated and trans fat found in high fat meat and milk products.

b.    Cholesterol is found in foods that come from animals only, for example, organ meats, dairy products, egg yolks and shellfish

                                          i.    For people with no health concerns, recommendations are to consume <300 mg/day of cholesterol. Eating an average of 1 egg/day (7 eggs/ week) has shown to be part of a healthy lifestyle

                                        ii.    For people with heart disease, diabetes or dyslipidemia recommendations are to consume <200 mg/day of cholesterol a day (including ≤2 egg yolks/week and occasional consumption of high cholesterol foods such as shrimp and organ meats)

The Leduc Beaumont Devon Primary Care Network offers a Heart Healthy Class that discusses all aspects of heart health including: blood pressure, cholesterol, label reading, exercise and smoking.  Please ask your doctor for a referral to the S.M.I.L.E. Healthcare program or call 780-986-6624 for more information.

Resources:

My Heart & Stroke Risk Assessment

Heart & Stroke Foundation

Dietitians of Canada Fact Sheet - Cholesterol

In response to recent media attention on eggs and cholesterol, The Diabetes, Obesity and Cardiovascular Network of Dietians of Canada recently released a news brief regarding the consumption of eggs. Please see the news brief below: Diabetes, Obesity and Cardiovasular Network of Dietitians of Canada. (2012). News Brief: Egg yolk consumption and carotid plaque, August 15, 2012."

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