When Those Who Are Hurting Don’t Get Help

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Moore,Rhiannon

Rhiannon Moore, MA, PSYD

Post written by Dr. Rhiannon Moore
Licensed Psychologist
Assistant Director of Behavioral Health
Health Partnership Clinic

Each year the month of May is nationally recognized as “Mental Health Month.”

Participating in Mental Health Month provides a valuable opportunity to highlight psychiatric illness and reduce the stigma often faced by those living with conditions including depression, anxiety, Schizophrenia, Attention-Deficit/Hyperactivity Disorder (ADHD), Bipolar Disorder, personality disorders and many more. This associated stigma prevents people from seeking the help they need and deserve.

Any fan of horror movies is probably familiar with mental health stigma, though you may not have recognized it as such. Numerous movies, television shows, and books often portray individuals with mental illness as “bad” or “scary”, casting them in the role of villains.

There are also several examples of mental health providers (psychiatrists, therapists, etc.) who “brainwash” or try to control or manipulate patients who seek help or fail to help when treatment is sought.

Additionally, it is common to hear news reports linking mental illness and violent crime. These messages have become part of our social culture, reinforcing stereotypes which lead to distrust of mental health professionals and fear of individuals living with mental illness.

However, the facts simply don’t support these stereotypes. According to the U.S. Department of Justice one in five adults in the U.S. experiences a mental illness in their lifetime. That totals approximately 43.8 million individuals.

Of those, approximately one in 10 experiences a serious mental illness such as Bipolar Disorder or Schizophrenia. Despite the common occurrence of mental illness within the general American population, a 2014 study published online by Law and Human Behavior found that less than one in five crimes were directly linked to symptoms of mental illness (1).

Given the prevalence of mental illness, it is highly likely someone you know personally has experienced or will experience mental illness. Those experiencing mental illness are family members, friends, teachers, doctors, lawyers, students, and others you see every day. Yet, because of stigma many do not seek help.

Countless others have limited access to mental health services due to underfunding of mental health programs. In fact, the Substance Abuse and Mental Health Services Administration estimates approximately 60 percent of individuals living with mental illness do not access services in a given year.

Self careStigma and barriers to care have an even greater impact on minority populations, resulting in Hispanic and African American individuals accessing psychiatric services at about half the rate of white individuals according to the National Institute of Mental Health.

When individuals utilize appropriate services, recovery and/or significant symptom reduction is possible.

In fact, the recovery rate for Bipolar Disorder is estimated at 80 percent, while the recovery rate for Major Depression is estimated to be between 65 percent and 80 percent and the recovery rate for Schizophrenia is estimated to be 60 percent, when appropriate interventions such as medication and therapy are obtained, according to the National Advisory Mental Health Council.

However, much like physical health conditions, when symptoms of mental illness go untreated they can worsen and result in more significant impairment.

So, let’s work to break the cycle of stigma which limits help-seeking by highlighting the accomplishments of some well-known individuals who have experienced mental illness. This list includes politicians and rulers like 16th President of the United States Abraham Lincoln and Princess Diana who both battled clinical depression.

Scientists and inventors are also among this list, including Nikola Tesla who was diagnosed with Obsessive Compulsive Disorder and Charles Darwin who battled Agoraphobia. Authors including Charles Dickens (clinical depression), Virginia Woolf (Bipolar Disorder) and Sylvia Plath (clinical depression) are also included.

The list goes on to include composers and musicians: Elton John (Bulimia), Ludwig van Beethoven (Bipolar Disorder), and Demi Lovato (Bipolar Disorder), athletes: Serena Williams (anxiety) and Michael Phelps (ADHD), and actors: Catherine Zeta Jones and Ben Stiller (Bipolar Disorder), Leonardo DiCaprio (Obsessive Compulsive Disorder), and Brooke Shields (Post-Partum Depression).

If we truly hope to eliminate harmful mental health stigma, we’ll have to keep this conversation going for more than a single month per year. And we’ll need plenty of voices. There are numerous ways to be an advocate for mental health. Here are a few ways to reduce mental health stigma in your daily life:

  1. Be intentional with your language, avoiding stigmatizing words and phrases like “crazy,” “freak,” or “Suck it up. Be a man.” Avoid referring to yourself, others, or situations in mental health terms (unless these have actually been diagnosed) such as: “I am so OCD” because you have a strong preference for something or “The weather is so bipolar.”
  2. Think of mental health conditions like you think of physical health conditions, illness that require understanding and treatment. Encourage others to do the same. Be empathetic and supportive of those struggling with mental illness.
  3. Educate yourself about available treatment options and encourage friends/loved ones to seek help when needed. Also, reach out for help if you are personally struggling with mental illness.
  4. Encourage open expression of emotion, routine self-care, and living healthy, balanced lifestyles. Model these when you can.
  5. Follow organizations like National Alliance on Mental Illness (NAMI), Mental Health America (MHA), and National Institute of Mental Health (NIMH) on Facebook, Twitter, and/or Instagram.
  6. Challenge stereotypes and misconceptions about mental illness when you hear them in conversation or see them on social media.
  7. Normalize talking about these topics and living with these conditions. If you work in health care, understand the relationship between physical and mental health. Talk regularly and openly with your patients about these topics. If you have children (or interact with children regularly), make it an ongoing conversation.
  8. Understand that individuals are not defined by mental illness. Look for strengths and qualities to appreciate, respect, and admire in all people.
  9. Be mindful of what you post on social media. Fact check and ensure your sources are reliable.
  10. Continue your own education about topics related to mental health. Here are a few book recommendations (and links to buy them) to get you started:

Emotional Intelligence 2.0

The Man who Mistook his Wife for a Hat

The Boy who was Raised as a Dog

I Hate You- Don’t Leave Me

  1. Peterson, J., Kennealy, P., Skeem, J., Bray, B., & Zvonkovic, A. (2014). “How often and How Consistently do Symptoms Directly Precede Criminal Behavior Among Offenders with Mental Illness?” Law and Human Behavior.

Do You Focus on Fitness #4Mind4Body?

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Moore,Rhiannon

Rhiannon Moore, MA, PSYD

Post written by RHIANNON MOORE, MA, PSYD | LICENSED PSYCHOLOGIST, BEHAVIORAL HEALTH CLINICIAN and INTERIM DIRECTOR OF BEHAVIORAL HEALTH

Health Partnership celebrates Mental Health Month in May

Conditions like depression, anxiety, and other mental illnesses are common and treatable. The stigma surrounding these conditions often keeps people from seeking the help they need.

However, symptoms of mental illness often overlap with physical conditions, making it important to focus on mental health in an effort to promote overall well-being.

Thinking of mental illness like we think of physical illness and seeking treatment from qualified professionals is the first step in achieving overall wellness.

May marks Mental Health Month. Health Partnership Clinic (HPC) is raising awareness about the connection between physical health and mental health, through the theme Fitness #4Mind4Body.

Community members and patients are invited to stop by our Olathe clinic, located at 407 S. Clairborne Rd., Suite 104, Olathe, Kansas throughout the month of May to pick up a complimentary bottle of water, promotional items, and health information.

We also encourage all patients to speak with a Behavioral Health Clinician (BHC) about any concerns regarding stress, anxiety, depression, grief, ADHD, other mental illness and/or management of chronic physical health conditions. Schedule an appointment by calling (913.648.2266) or ask for a BHC at your next medical or dental appointment.

The #4Mind4Body campaign is meant to educate and inform individuals about how healthy eating, gut health, managing stress, exercising, and getting enough sleep can go a long way in making you healthy all around.

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A healthy lifestyle can help prevent the onset or worsening of mental health conditions like depression and anxiety, as well as physical conditions such as heart disease, diabetes, obesity and other chronic health problems. It can also play a big role in helping people recover from these conditions.

Getting the appropriate amount of exercise can help control weight, improve mental health, and contributes to longer and healthier lives. Recent research is also connecting nutrition and gut health with mental health.

Additionally, sleep plays a critical role in all aspects of our life and overall health. Getting a consistent, adequate sleep is important to having enough physical and mental energy to take on daily responsibilities.

And we all know that stress can have a huge impact on all aspects of our health, so it’s important to take time to focus on stress-reducing activities like meditation or yoga. Keep an eye out for other tips for managing stress on HPC’s Facebook page throughout the month of May.

At Health Partnership, we want everyone to know that mental illnesses are real and, like physical health conditions, can be managed via lifestyle changes, therapy, medication, and/or self-care.

Living a healthy lifestyle may not be easy, but by focusing daily on your overall health – both physically and mentally – you can go a long way in ensuring Fitness #4Mind4Body.

For more information, visit www.mentalhealthamerica.net/may.

Spring: A Time of Renewal and Growth

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Lyche,KarePost written by Kare Lyche, MD
Board Certified Physician in Family Medicine
Health Partnership Clinic

If ever there were a season for new beginnings or fresh starts, it is Springtime! When you think about Spring, is it all about packing away your winter clothes, purging clutter and undertaking a thorough cleaning? Spring is also a good time to think about your mental and physical health.

It is common for our health to take a backseat during the winter months.  The days are cold and short, and we are often low on motivation. Many people suffer from the blues during the winter months. Now is the perfect time to turn it all around.

Try these seven tips to kick off the new season in a positive way.

  • Start an exercise program. The American Heart Association recommends 150 minutes per week of moderate exercise or 75 minutes per week of vigorous exercise. Being physically active will help reduce your risk of developing heart disease or stroke.
  • Incorporate fresh fruits and vegetables into your diet. Choose in season, local produce. Seasonal produce is flavorful and budget friendly. Visit your local farmers market.  It is good for the community and good for you!
  • Drink more water. As the weather heats up it is harder to stay hydrated. Make sure you drink plenty of water, especially if you will be outside. Although opinions on how much water an individual should consume vary, many sources use the 8X8 rule. Drink at least eight 8-ounce glasses of water a day.
  • Schedule screenings and doctor’s appointments. Whether you are due for your annual physical, mammogram, colonoscopy or prostate exam, it is important to make your health a priority. As adults, we often think that we are too busy to take time to care for ourselves and we prioritize caring for our loved ones. Invest in your own care so that you will be around for your family for years to come.
  • Get outside and explore. A nice brisk walk will help you clear your mind and provide a cardiovascular workout. According to Mayo Clinic, regular brisk walking can help you:
  1. Maintain a healthy weight
  2. Strengthen your bones and muscles
  3. Prevent or manage various conditions such as heart disease, high blood pressure and type 2 diabetes
  4. Improve your mood, balance and coordination
  • Make a conscious effort to unplug. We spend so much time attached to our email, phones and Facebook but studies show it is really important to unplug. Unplugging helps with rest and recovery and allows us to reboot.
  • Focus on people and your own wellness. Make human connections and be good to yourself. Relationships and good mental health have the most impact on our happiness. Make time for the ones you love.

HPC Chief Health Officer Earns Prestigious Certification

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Vangarsse,AnneHealth Partnership Clinic (HPC) is proud to announce that Anne VanGarsse, MD, FAAP, CHCEF, pediatrician and Chief Health Officer, has earned the prestigious Certified Physician Executive (CPE) certification.

CPE designation indicates a physician has achieved superior levels of professional excellence and management education while also demonstrating effective health care industry knowledge and leadership skills.

Dr. VanGarsse also serves as the Assistant Dean of Clinical Affairs, vice chair of primary Care and Assistant Professor of Pediatrics at the Kansas City University of Medicine and Biosciences (KCU).

In her role as KCU Assistant Dean of Clinical Affairs, Dr. VanGarsse serves as the liaison for all clinical partners and has served as chief liaison between KCU and HPC since the beginning of the relationship in August 2015.

At HPC, she is responsible for medical and behavioral health care delivery. She has been practicing general pediatrics since 2002, and she serves children from newborn to age 18 at all five clinic locations, Olathe, Shawnee Mission, Ottawa, Paola and Merriam.

“The skills I’ve learned while earning my CPE certification will be valuable in teaching policy to tomorrow’s osteopathic physicians and be very helpful as I manage clinical services in a setting where funding is tight and not guaranteed,” Dr. VanGarsse says.

The certification is the industry benchmark for CEOs and executive recruiters seeking the most accomplished and influential physician leaders. It speaks to the physician’s commitment to improving patient care.

“Organizations always benefit from its leaders and staff who expand their knowledge and training,” adds Amy Falk, CEO. “We congratulate Dr. VanGarsse on earning the CPE certification and appreciate all her efforts to support our clinic.”

Dr. VanGarsse is certified by the American Board of Pediatrics and serves on its standard setting committee. She is a fellow of the American Board of Pediatrics, and she completed the Community Health Center Executive Fellowship at the University of Kansas Medical Center in Kansas City, Kan.

She earned a Doctor of Medicine from Saint Louis University School of Medicine in St. Louis, Mo., and a Bachelor of Science in Biology from Rockhurst University in Kansas City, Mo.

The American Association for Physician Leadership® is the nation’s largest organization solely focused on leadership education and management training for physicians.

Chartered by the American Association for Physician Leadership® to establish and maintain the high standards required for physician executive certification, the Certifying Commission in Medical Management has a 20-year history as a national, not-for-profit corporation certifying physicians specializing in medical management. The Certifying Commission in Medical Management currently lists more than 3,300 Certified Physician Executives.

A Picture is Worth a Thousand Words

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Daniel GrossHealth Partnership Clinic’s IT Manager, Daniel Gross, has a passion for photography.

His father, an avid photographer, tried to spark Daniel’s interest in photography as a child. Unfortunately, he didn’t really start to pursue his hobby seriously until about three years ago when he was introduced to digital photography.

Daniel’s prior experience was with high-quality photographs taken on film cameras. According to Daniel, this is a time consuming and onerous process with limited flexibility, and high cost to review and print images.

“With digital photography, you can take photos with various settings not possible on film,” Daniel says. “You can process them immediately and send your favorites to your printer, all with limited expense.”

The number one reason Daniel leaped into photography is the chance to experience beautiful natural environments and be able to capture the feelings from that space.

“The photography that I do is almost exclusively nature and wildlife photography,” Daniel adds. “As such the inspiration is a scenic view. It’s hard not to be inspired when you’re standing in front of Great Sand Dunes at 5:30 in the morning.”

Daniel has always been an avid traveler so taking photographs along the way is a natural addition. Some of his favorite places to take pictures include:

  • Great Sand Dunes National Park in Colorado
  • Sierra Nevada mountains along the Pacific Crest Trail
  • Weminuche Wilderness along the Continental Divide Trail

GreatSandDunesGreenMountainsDSC_0038

Daniel has worked at HPC for two and a half years. In Daniel’s role as IT manager, he has various duties ranging from maintaining the telephone system to walking someone through a computer task to physically repairing devices, to planning new facilities and performing security audits.

“My favorite thing about IT is the depth and complexity it involves,” Daniel says. “When we open a new facility, I design the technology solutions to meet the workflows that clinical decision makers determine are needed. Recently, I had to come up with a “clinic in a box” for our new Merriam Park site where all IT equipment is packed away when we aren’t onsite.”

Whether he is providing support to a staff person that is unable to print a doctor’s note for a patient; or working behind the scenes to make sure that the phone system is operating properly, the work that Daniel does in IT is an integral part of patient care delivery.

When asked what Daniel’s take is on the whole theory of left brain versus right brain activities and how it relates to his work life as an IT professional and his hobby of photography, he said, “I think that a well-rounded individual will have creative outlets in addition to exercising what are considered more traditionally “right brain” type activities.”

He adds, “There is a good deal of analytical thinking that goes into taking a quality photograph. For instance, after a person is inspired to point their camera at a particular subject, things like framing and composition, aperture, ISO, and shutter speed all need to be considered.”

With his father’s urging, Daniel now sells his photos professionally. Daniel has been hosted several times by Mana Bar in Lawrence, Kan. for their Final Fridays artist showcase and was an exhibitor at Sand Plum Art Show in Victoria, Kan.

 

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Meet Carolyn: Patient Discovers Affordable Resource for Medical and Dental Needs

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CarolynEvery time Carolyn takes a step forward, she’s grateful for Health Partnership Clinic (HPC).

Today, Carolyn, a 50-year-old Johnson Countian, is 50 pounds lighter, attending community college and facing chronic pain with renewed hope.

According to Carolyn, HPC is her lifeline—providing the care she needs when she needs it. Since 2009, Carolyn has witnessed—first hand—the clinic’s transformation.

From expanding hours and opening new clinic sites to the addition of in-house labs, behavioral health and dental outreach care—all aimed to better serve low-income and uninsured individuals like herself.

Carolyn’s life has taken many twists and turns. She’s been a single mother, employed, unemployed, insured, uninsured and now on disability.

When faced with the tragic murder of her son, we were there—listening, comforting and offering counseling services and referrals. Through each life change, we’ve been there. And today Carolyn has a new lease on life and is feeling better than ever.

But there were some dark days. At one point, Carolyn worked a full-time job and had good health insurance. But that all ended when she was laid off and experiencing a myriad of health issues—from high blood pressure to inflammation of the heel to chronic back pain.

“I was a private pay patient, and I was paying $185 or more for every visit,” she says. “My other provider was about to turn me away when a staff member gave me information about the state’s Early Detection Works program for breast screening, and they connected me with HPC.”

Her first visit was for an annual well-woman exam. Now she gets most of her medical and dental care at HPC. She has made HPC her medical home.

“The staff are friendly and competent,” she adds. “And they make you feel like you’re family – like you’re home.” She appreciates the income-based fees, the flexible scheduling and the quality of care.

“It’s a small place, where you can get the same quality of care you would anywhere else. We just need to get the word out about it. There are so many people in the community who need what HPC has to offer.”

Carolyn is giving back by volunteering as a board member at HPC. Her term began in January.

Carolyn is one of nearly 38,000 uninsured individuals living in Johnson County. Many work part-time but still can’t afford the premiums, copays, deductibles and medication costs. HPC provides services in Johnson, Miami and Franklin Counties.

Health Partnership Clinic’s Website Gets Extreme Makeover

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HPC Home Page

Health Partnership Clinic (HPC) announced today that it has officially launched its new and improved website, hpcks.org. The new site features a fresh, modern design, more relevant user-friendly content and simpler navigation. HPC’s mission is to provide quality, accessible and affordable health care to Johnson, Miami and Franklin Countians.

According to Amy Falk, HPC’s CEO, the new website will increase our visibility in the communities we serve. “During the makeover the website underwent a complete transformation. It is built on a new operating system with a new design, new navigation that centers on our patients, staff, donors and community members as well as a monthly blogging component. The website also features patient stories, a comments/feedback section and What’s Your HPC Story?—all focused on engaging the web audience.

The clinic was a recipient of a Capacity Building (website enhancement) grant from the Sunflower Foundation. “Thanks to the Sunflower Foundation and a web build team of staff and experts, we will now be able to reach a wider audience with our message and help the public understand the services that HPC provides and the important impact we are making to the health of our communities we serve,” Falk adds.

The website features include:

  • HOME: Request a patient appointment, blog, video, subscribe to emails and a newsletter, ability to read the site in 14 different languages, What’s Your HPC Story?, Google maps/directions and the contact page.
  • WHO WE ARE: History, mission, partners, Board of Directors and Senior Leaders bios, practice philosophy and careers.
  • OUR PROVIDERS: Bios of our providers providing medical, dental, behavioral health services and community outreach.
  • OUR SERVICES: Thorough information about our medical, dental and behavioral health services and community outreach.
  • PATIENT RESOURCES: How to become a patient, patient portal, insurance information, forms, sliding fee discount, payment options, FAQs, patient success stories and referral resources.
  • BLOG: Our first-ever blog and access to up-to-date news and social media links.
  • GIVE BACK: Provides potential volunteers and donors the information they need to get involved and begin changing the lives of those who are uninsured or economically disadvantaged in their communities.

“We think we are off to a great start, but there’s more to come,” says Catherine Rice, Vice President of Marketing and Outreach. “We plan a monthly blog initiative, and an eNewsletter is in the works. We are also lining up physicians and other medical and social agency professionals as guest bloggers to help guide viewers in getting the best possible care and make them aware of the many new tools and resources available to assist in that effort.”

About Health Partnership Clinic

Health Partnership Clinic (HPC) provides comprehensive, quality health care services, including medical, dental and behavioral health, for children and adults, regardless of socioeconomic status. HPC is in Olathe, Shawnee Mission, Paola and Ottawa, primarily serving Johnson, Franklin and Miami counties. HPC is a Federally Qualified Health Center and Federal Tort Claims Act-deemed facility. To learn more, visit www.hpcks.org.

Health Partnership Clinic and Shawnee Mission School District Partner to Add New School-Based Clinic in Merriam Park Elementary School

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Merriam Park

Embracing the idea that success in school starts with healthy learners, Health Partnership Clinic (HPC) plans to add a new federally qualified, school-based health center at Merriam Park Elementary School, 6100 Mastin St., in Merriam, Kan. beginning Tuesday, Jan. 30, 2018.

The new site will only be available to Shawnee Mission School District students. HPC currently operates clinics in Olathe, Shawnee Mission, Paola and Ottawa, Kan.

The new center, which will initially open on Jan. 30, 2018, will see patients on Tuesdays from 12:30 to 3:30 p.m. for walk-in health services and on Wednesdays from 8:30 to 11:30 a.m. for behavioral health services.

It will accept KanCare/Medicaid, commercial insurance and uninsured patients. A sliding-fee discount program is available to those who qualify. The center will be housed in existing space at the school.

According to Amy Falk, HPC’s CEO, the clinic will offer specialized pediatric-focused care to treat most health conditions that affect school-aged children. Our services are available through the school year to any Shawnee Mission student or child who attends the district’s Early Childhood Education Center.

“School-based clinics can make a huge difference to students’ health as well as their academic lives,” Falk adds. “In partnership with the school district, we hope to expand our reach to the community and offer convenient care that limits the amount of time students are out of class and parents/guardians must be off work.”

“Our goal is to serve as a medical home for children and offer an additional access point to primary care,” notes Anne VanGarsse, MD, FAAP, CHCEF, Pediatrician and Chief Health Officer. “Clinic services will include sick child visits, well-child and sports physicals, immunizations, chronic disease care like asthma, obesity and high cholesterol, mental health services, social service referrals and nutritional guidance.”

Shelby Rebeck, MSN, BSN, RN, Health Services Coordinator for Shawnee Mission School District says, “The idea is to break down barriers to health care. Barriers for many of our students include low income, lack of knowledge, lack of transportation and parents’/guardians’ inability to take time away from hourly jobs. Health Partnership provides a tremendous opportunity for our students to receive critical health care so that they can be successful in school.”

HPC will serve approximately 490 students from Merriam Park as well as other Shawnee Mission schools.

“The Shawnee Mission School District and Health Partnership Clinic are an example of how two organizations can come together to help improve the lives of children,” says Chaussee Druen, Principal, Merriam Park Elementary School. “The school-based health clinic will greatly expand the resources of our school nurse and social worker, and we hope to see improvement in attendance and student achievement.”

For more information about Health Partnership Clinic, or to schedule a medical appointment, Shawnee Mission School District parents should call 913-648-2266. To schedule a behavioral health appointment, parents should contact the school’s building social worker, or call 913-993-6422.

Health Partnership Clinic (HPC) provides comprehensive, quality health care services, including medical, dental and behavioral health, for children and adults, regardless of socioeconomic status. HPC is in Olathe, Shawnee Mission, Paola and Ottawa, primarily serving Johnson, Franklin and Miami counties. HPC is a Federally Qualified Health Center and Federal Tort Claims Act-deemed facility. To learn more, visit www.hpcks.org.

Shawnee Mission School District is the third largest school district in Kansas with more than 27,000 students and 4,300 employees. The district contains 33 elementary schools, five middle schools and five high schools. It also includes Horizons High School, and an Early Childhood Education Center. It’s been consistently ranked among the finest school districts nationwide for its high student performance. The district serves a diverse student population from 14 cities within northeast Johnson County, Kansas, which is 10 miles from downtown Kansas City, Missouri. For more information, visit http://www.smsd.org/.

Health Partnership Clinic Goes Red

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Amalia AlmeidaPost written by Amalia Almedia, APRN
Board-certified nurse practitioner, specializing in women’s health
Chief of Clinical Services and Quality

Kicks off American Heart Month with National Wear Red Day

On Friday, Feb. 2, 2018 staff at Health Partnership Clinic will be wearing red to help the American Heart Association (AHA) and Go Red For Women celebrate American Heart Month and raise heart disease awareness by participating in National Wear Red Day.

Why Go Red? Cardiovascular disease in the U.S. kill approximately one woman every 80 seconds. The good news is that 80 percent of cardiac events may be prevented with education and lifestyle changes.

At HPC, we have the expertise to help women understand and manage their heart disease risk factors as part of the preventive and primary care services we provide to patients. Heart disease is the number one cause of death among women and few women are aware of their personal risk factors. The disease is disproportionately prevalent among Black and Latina women who report a higher incident of six manageable risk factors including:

  • High blood cholesterol
  • High blood pressure
  • Tobacco smoke
  • Physical inactivity
  • Obesity or overweight
  • Diabetes

Ms. Almeida recommends individuals learn how to control their risk for heart disease by talking to their primary doctor and becoming more informed. The AHA’s Take Action with Life’s Simple 7 is a great start to a healthier heart.

  1. Get active

Daily physical activity increases your length and quality of life. If you get at least 30 minutes of moderate physical activity each day (like brisk walking), five times per week, you can almost guarantee yourself a healthier and more satisfying life while lowering your risks for heart disease, stroke and diabetes.

What To Do

Start by learning the basics about fitness. Also, children need 60 minutes a day–every day–of physical activity, so find ways to workout with your kids to help ensure their heart health in addition to your own.

  1. Control cholesterol

Heart HealthWhen you control your cholesterol, you are giving your arteries their best chance to remain clear of blockages.

Cholesterol is a waxy substance and our bodies use it to make cell membranes and some hormones, but when you have too much bad cholesterol (LDL), it combines with white blood cells and forms plaque in your veins and arteries. These blockages lead to heart disease and stroke.

What To Do

Healthy eating requires planning, but a little bit of thought goes a long way toward a better life. The AHA recommends that you eat a wide variety of nutritious foods daily from each of the basic food groups.

To get the nutrients you need, choose foods like vegetables, fruits, fiber-rich whole-grain breads and cereals and fat-free or low-fat dairy products most often.

Foods that can help lower cholesterol:

  • A variety of whole- and multi-grain products, such as bran and oats
  • Fatty fishes, such as salmon, mackerel and albacore tuna
  • Foods rich in antioxidants, such as fruits and vegetables
  • Foods high in omega-3 fatty acids, such as avocado, flax seeds, olive oil and canola oil
  • Foods rich in plant sterols, such as nuts like walnuts and almonds

The American Heart Association lists these foods to avoid (or consume in moderation):

Foods to avoid (or consume in moderation):

  • Animal products high in saturated fat (beef, lamb, veal, pork, duck, goose, cream, cheese, butter, egg yolk)
  • Fried foods
  • High-fat processed meats, such as hot dogs and sausages
  • Simple sugars (found in soft drinks, candy, cakes, cookies and other baked goods)
  • Saturated oils, such as coconut and palm oil
  • Shortening, partially hydrogenated margarine and lard
  1. Eat better

Healthy foods are the fuel our bodies use to make new cells and create the energy we need to thrive and fight diseases. If you are frequently skipping out on veggies, fruit, low-fat dairy, fiber-rich whole grains, and lean meats including fish, your body is missing the basic building blocks for a healthy life.

What To Do

Want more ways to eat better? Try these tips:

  • Track what you eat with a food diary
  • Eat vegetables and fruits
  • Eat unrefined fiber-rich whole-grain foods
  • Eat fish twice a week
  • Cut back on added sugars and saturated fats
  1. Manage blood pressure

High blood pressure is a major risk factor for heart disease and stroke. When your blood pressure stays within healthy ranges, you reduce the strain on your heart, arteries, and kidneys which keeps you healthier longer.

High blood pressure, also known as hypertension, means the blood running through your arteries flows with too much force and puts pressure on your arteries, stretching them past their healthy limit and causing microscopic tears. Our body then kicks into injury-healing mode to repair these tears with scar tissue. But unfortunately, the scar tissue traps plaque and white blood cells which can form into blockages, blood clots, and hardened, weakened arteries.

What To Do

To manage blood pressure, you should:

  1. Lose weight

If you have too much fat — especially if a lot of it is at your waist — you’re at higher risk for such health problems as high blood pressure, high blood cholesterol and diabetes. If you’re overweight or obese, you can reduce your risk for heart disease by successfully losing weight and keeping it off. Even losing as few as five or ten pounds can produce a dramatic blood pressure reduction.

What To Do

Calculate your body mass index (BMI) to help you determine if you need to lose weight.

  1. Reduce blood sugar

Most of the food we eat is turned into glucose (or blood sugar) that our bodies use for energy. Your body makes a hormone called insulin that acts like a carrier to take your food energy into your cells. If your fasting blood sugar level is below 100, you are in the healthy range. If not, your results could indicate diabetes or pre-diabetes.

Although diabetes is treatable and you can live a healthy life with this condition, even when glucose levels are under control it greatly increases the risk of heart disease and stroke. In fact, most people with diabetes die from some form of heart or blood vessel disease.

What To Do

The following tips can all help reduce your blood sugar:

  • Reduce consumption of simple sugars that are found in soda, candy and sugary desserts
  • Get regular physical activity! Moderate intensity aerobic physical activity directly helps your body respond to insulin
  • Take medications or insulin if it is prescribed for you
  1. Stop smoking

Cigarette smokers have a higher risk of developing cardiovascular disease. If you smoke, quitting is the best thing you can do for your health. Smoking damages your entire circulatory system, and increases your risk for coronary heart disease, hardened arteries, aneurysm and blood clots. Like a line of tumbling dominoes, one risk creates another. Blood clots and hardened arteries increase your risks for heart attack, stroke and peripheral artery disease. Smoking can also reduce your good cholesterol (HDL) and your lung capacity, making it harder to get the physical activity you need for better health.

What To Do

Whatever it takes for you to stop smoking, it is worth it!

  • Visit the AHA’s Quit Smoking website for tools and resources.
  • Learn more about “Life’s Simple 7” and take action with AHA’s MyLifeCheck.

As with other chronic diseases, heart disease requires lifelong management. Making heart healthy changes in your daily life remains the single most effective way to prevent heart diseasee.

About Amalia Almeida, APRN:

Ms. Almeida has been practicing as a nurse since 1999 and as a nurse practitioner since 2007. She specializes in women’s health, including colposcopy. She cares for women of all ages at our Olathe Clinic and serves as Chief of Clinical Services and Quality.