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6 pasos para dormir mejor y mejorar la salud del corazón

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(Características familiares) Para mantener un corazón saludable no basta con comer bien y hacer ejercicio con regularidad. Si bien estas prácticas juegan un papel importante tanto en la salud y el bienestar cardiovascular como en general, dormir bien por la noche también es clave.

“Dormir bien todas las noches es vital para la salud cardiovascular”, afirma Donald M. Lloyd-Jones, Doctor en Medicina, Magíster en Ciencias, miembro de la American Heart Association, ex presidente voluntario de la American Heart Association y director del Departamento de Medicina Preventiva, catedrático Eileen M. Foell de investigación cardiovascular y profesor de medicina preventiva, medicina y pediatría en la Facultad de Medicina Feinberg de la Universidad Northwestern. “Los adultos deben aspirar a un promedio de 7 a 9 horas y los bebés y los niños necesitan más dependiendo de su edad”.

Sin embargo, más de 1 de cada 3 adultos en los Estados Unidos no duermen las 7-9 horas recomendadas por noche, según los Centros para el Control y la Prevención de Enfermedades (CDC, por sus siglas en inglés). Además de aumentar el riesgo de padecer enfermedades cardiovasculares como hipertensión, cardiopatías, ataque cardíaco y accidente cerebrovascular, la falta de sueño también puede poner a las personas en riesgo de sufrir depresión, deterioro cognitivo, diabetes y obesidad.

Si bien la hipertensión, un factor de riesgo conocido de enfermedad cardiovascular, la principal causa de muerte en todo el mundo, puede darse en familias, es más común en adultos negros no hispanos (56%) que en adultos blancos no hispanos (48%), adultos asiáticos no hispanos (46%) o adultos hispanos (39%). Los comportamientos de estilo de vida saludables, incluido el sueño, pueden ayudar a prevenir la afección.

“Sabemos que las personas que duermen lo suficiente también manejan mejor otros factores de salud, como el peso, el azúcar en la sangre y la presión arterial”, explicó Lloyd-Jones. “La American Heart Association agregó recientemente el sueño a la lista de factores que respaldan una salud cardiovascular óptima. Los llamamos Los 8 pasos esenciales para mi salud (Life’s Essential 8) e incluyen comer una dieta saludable, no fumar ni vapear, estar físicamente activo y dormir lo suficiente, además de controlar su presión arterial y mantener niveles saludables de colesterol y lípidos, niveles saludables de azúcar en la sangre y un peso saludable”.

Además, quedarse dormido a diferentes horas o dormir una cantidad inconsistente de horas cada noche, incluso variaciones de más de dos horas por noche dentro de la misma semana, también puede aumentar el riesgo de aterosclerosis, que es una afección cardiovascular en la que se acumula placa en las arterias, en personas mayores de 45 años, según una investigación publicada en el “Diario de la Asociación Estadounidense del Corazón”.

“Mantener horarios de sueño regulares y disminuir la variabilidad en el sueño es un comportamiento de estilo de vida fácilmente ajustable que no solo puede ayudar a mejorar el sueño, sino también a reducir el riesgo cardiovascular para los adultos mayores”, dijo la autora principal del estudio, Kelsie Full, Doctora en Filosofía, Magíster en Salud Pública, profesora asistente de medicina en la división de epidemiología del Centro Médico de la Universidad de Vanderbilt.

La educación sobre hábitos saludables para el corazón de la American Heart Association cuenta con el apoyo nacional de Elevance Health Foundation. Algunas prácticas para mejorar la salud del sueño e impactar la salud del corazón incluyen:

Observe los hábitos de sueño actuales
Llevar un diario del sueño para ayudar a realizar un seguimiento de sus patrones y hábitos de sueño puede facilitar la identificación de los factores que pueden estar ayudando o perjudicando la calidad de su sueño. Monitoree a qué hora se acuestas, a qué hora se despierta por la mañana, cuántas veces se despertó durante la noche, cómo se sintió cuando despertó y cualquier variable, como cambios en su rutina o disposición para dormir. Tener documentación en el transcurso de varias semanas puede ayudarlo a identificar los cambios necesarios.

Evite alimentos y bebidas cerca de la hora de acostarse
Puede ser más difícil conciliar el sueño si todavía está digiriendo la cena. Para ayudar a reducir las interrupciones del sueño causadas por la comida, evite las cenas tardías y minimice las comidas grasosas y picantes. Del mismo modo, vigile la ingesta de cafeína y evítela más tarde en el día cuando puede ser una barrera para conciliar el sueño.

Hacer ejercicio regularmente
La actividad física durante el día puede tener un impacto notable en la salud y el bienestar general, pero también puede facilitar el sueño por la noche, ya que puede iniciar cambios en el uso de energía y la temperatura corporal. Sin embargo, hacer ejercicio demasiado cerca de la hora de acostarse puede dificultar la capacidad de su cuerpo para calmarse. Trate de completar su entrenamiento al menos cuatro horas antes de planear irse a la cama.

Establezca una rutina para la hora de acostarse
Descansar bien por la noche a menudo requiere entrar en una rutina. Comience configurando una alarma para indicar que es hora de comenzar a relajarse. En lugar de ir directamente a la cama, tómese el tiempo para crear una lista de tareas pendientes para el día siguiente y realice algunas tareas pequeñas. Luego considere implementar una actividad relajante como meditar, escribir un diario o leer (no en una tableta o teléfono inteligente) antes de quedarse dormido. También configure una alarma para despertarse cada mañana, incluso los fines de semana, y evite presionar el botón de repetición para mantener sus ritmos biológicos sincronizados.

Cree un espacio cómodo para dormir
El espacio ideal para dormir es oscuro, tranquilo y con una temperatura agradable, generalmente alrededor de 65 F, según el individuo. Use cortinas que oscurezcan la habitación o un antifaz para dormir para bloquear la luz y tapones para los oídos, un ventilador o una máquina de ruido blanco para ayudar a ahogar los ruidos que distraen. Recuerde, usar su cama solo para dormir y tener relaciones sexuales puede ayudar a establecer una fuerte asociación mental entre su cama y el sueño.

Evite la tecnología antes de acostarse
La luz brillante de los televisores, las computadoras y los teléfonos inteligentes puede alterar su ritmo circadiano y mantenerlo alerta cuando debería estar relajado. Intente desconectar los dispositivos electrónicos al menos una hora antes de acostarse y use la función “no molestar” para evitar despertarse con su teléfono durante toda la noche. Mejor aún, cargue los dispositivos lejos de su cama o en otra habitación.

Encuentre más consejos para controlar su presión arterial y crear hábitos de sueño saludables en Heart.org.

Foto cortesía de Getty Images


SOURCE:
American Heart Association

Charles Elliot: A writer who casts his net wide, exploring worlds on land, sea, and in the stars. Passionate about fishing, cooking, and model building. Family man, storyteller, and aspiring filmmaker.

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5 Ways Heart Health Care Can Improve

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(Family Features) Before the advent of antibiotics, infectious diseases, such as pneumonia, tuberculosis and diphtheria, were the most common causes of death in the industrialized world. Today, heart disease is the leading cause of death in the United States, and has been since 1921, according to the Centers for Disease Control and Prevention.

However, more than half of people in the U.S. (51%) aren’t aware of that fact, according to a Harris Poll survey conducted on behalf of the American Heart Association. What’s more, nearly half of all people in the U.S. (48.6%) have some type of cardiovascular disease (CVD), including coronary heart disease, heart failure, stroke or, most notably, high blood pressure, according to the annual statistical update, “2024 Heart Disease and Stroke Statistics: A Report of U.S. and Global Data From the American Heart Association,” published in “Circulation.”

“Heart disease along with stroke, which is the fifth-leading cause of death, claim more lives in the U.S. than all forms of cancer and chronic lower respiratory disease combined, based on the most recent data available,” said Joseph C. Wu, M.D., Ph.D., FAHA, volunteer president of the American Heart Association, director of the Stanford Cardiovascular Institute and the Simon H. Stertzer Professor of Medicine and Radiology at Stanford School of Medicine. “Finding that most people do not know the significant impact of heart disease is discouraging and even a bit frightening.”

While death rates from CVD have declined 60% since 1950 and the number of people in the U.S. dying from heart attack has dropped from 1 in 2 in the ’50s to about 1 in 8 today, challenges still remain.

In 2024, with Bold Hearts – the American Heart Association’s centennial celebration – the organization celebrates 100 years of progress and identified several issues that must be addressed to make the next century of life-saving work as impactful as the first 100 years:

  • Scientific literacy must be enhanced to increase public knowledge and understanding about the methods and interpretation of scientific data.
  • Non-traditional approaches to health care are needed to address the social and structural determinants of health by moving evidence-based approaches rapidly into communities to address food insecurity, transportation problems, education, housing, access to care, chronic psychosocial stress and other social needs.
  • The interconnectedness of organ systems, mechanisms of disease and stages of life are critical to understanding the role cardiovascular health plays in overall health.
  • Appreciation of systems of care will beimportant to achieving significant clinical benefits. Reliance on individual physicians may not be realistic in managing diseases involving multiple organ systems such as cardiovascular-kidney-metabolic disease or disorders affecting the heart, brain and mind simultaneously.
  • More funding for research is a critical need due to the pace of scientific advances. In the next century, laboratory experiments may demand more sophisticated equipment, translational science will incorporate expensive new technologies like artificial intelligence and population health will require greater computing power and larger sample sizes.

“There is much to learn from this historic shift in the reduction of deaths from infectious diseases and the current prevalence in deaths from cardiovascular diseases,” Wu said. “Through scientific research, technological advances and public health policy, most of these infectious diseases have become controlled, and many have been or are nearly eradicated. As we apply these same clinical and epidemiological methods to the someday hopeful eradication of heart disease and stroke, the American Heart Association is making great progress. Although still too many people die each year, many are living longer, more productive lives while managing their cardiovascular disease and risk factors.”

To learn more, visit heart.org/centennial.


SOURCE:
American Heart Association

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Promoting Mental Health Awareness: A Year-Round Commitment

“Join the movement for mental health awareness and break the stigma. Together, we can make a difference in supporting those in need. #MentalHealthAwareness”

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In today’s fast-paced and demanding world, mental health awareness holds unprecedented significance. By understanding the urgent need for mental health awareness and access to proper care, we can create a more empathetic and supportive society. This blog post emphasizes the importance of Mental Health Awareness Month and highlights ways individuals can contribute to this cause throughout the year.

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Raise mental health awareness, break stigma. Together, we make a difference. #MentalHealthMatters #BreakTheStigma www.stmdailynews.com

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Breaking the Stigma:
Mental Health Awareness Month serves as a catalyst for open conversations about mental illness, aiming to dismantle the stigma surrounding mental health. Through education and awareness, we can dispel myths and misconceptions, enabling a more inclusive and understanding environment for those facing mental health challenges.

Supportive Initiatives:
During this significant month, a multitude of activities and events take place to show support for mental health. These include educational programs, workshops, community discussions, and fundraising efforts. Such initiatives provide individuals, families, and communities with valuable resources, information, and support networks.

Individual Contributions:
As individuals, we can make a remarkable impact in promoting mental health awareness. Educating ourselves about mental health conditions allows us to understand the experiences of those living with them, fostering empathy and compassion. By sharing our own experiences or supporting those who do, we can help break the silence and encourage others to seek help without fear of judgment.

Support and Empathy:
Offering support and empathy to those struggling with mental health conditions is crucial. By lending a listening ear, being there for someone, and checking in on their well-being, we create meaningful connections that alleviate feelings of isolation. Opening up honest conversations about mental health strengthens the support network, cultivating an environment where individuals feel safe seeking help.

Prioritizing Our Well-being:
In the pursuit of mental health awareness, it is essential to prioritize our own well-being. Practicing self-care, engaging in activities that bring joy and relaxation, and seeking help when needed are fundamental aspects of maintaining good mental health. By prioritizing our well-being, we become role models, fostering a culture that places as much value on mental health as physical health.

A Year-Round Commitment:
Mental Health Awareness Month serves as a reminder to carry the lessons learned throughout the year. By actively participating in mental health initiatives, advocating for equitable access to care, and supporting those facing mental health challenges, we create a society that genuinely values mental well-being. Let us work together to break down barriers, eliminate stigmas, and ensure that mental health is prioritized and addressed for all.


Mental Health Awareness Month acts as a rallying call to prioritize mental health and create a more compassionate and supportive society. By embracing the lessons learned during this month, we can contribute to the well-being of individuals, families, and communities throughout the year. Let us continue to educate ourselves, advocate for mental health, support others, and prioritize our own well-being, fostering an environment where mental health is celebrated and cared for. Together, we can make a difference.

What is Mental Health Awareness Month?

Since 1949, Mental Health Awareness Month has been observed in May in the United States. It is a time when various forms of media, local events, and film screenings are used to raise awareness about mental health. Mental Health America initiated this annual observance in the United States. (Source: Wikipedia)

Date: Wed, May 1, 2024 – Fri, May 31, 2024

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Mill Creek’s Frontier Dermatology Is First in Washington to Offer Nonsurgical Treatment for Common Skin Cancer Using Image-Guided Superficial Radiation Therapy

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BURR RIDGE, Ill. /PRNewswire/ — SkinCure Oncology, the world leader in providing a comprehensive model for the delivery of Image-Guided Superficial Radiation Therapy (Image-Guided SRT), a nonsurgical treatment with the highest cure rate for common skin cancers, today announced its availability in Washington at an event at Frontier Dermatology in Mill Creek. This is the first medical practice in the state to offer this GentleCure™ treatment experience.

Image-Guided SRT is the only treatment for nonmelanoma skin cancer (basal and squamous cell carcinoma) that uses ultrasound imaging to help clinicians direct low-level x-rays to targeted areas of the skin, killing cancer cells without bleeding, pain, surgical scarring or need for reconstructive surgery. A study published in the journal Oncology and Therapy showed that Image-Guided SRT produces a 99.3 percent cure rate for early stage nonmelanoma, making it just as effective as traditional surgical treatment.

Dieter Schmidt, M.D., FAAD, FACMS, of Frontier Dermatology, noted, “More than 68,000 Washingtonians are expected to be diagnosed with nonmelanoma skin cancer this year alone. It is essential for them to have information on all available treatment options, both surgical and nonsurgical, so they can make informed decisions about their care. Image-Guided SRT is one of the most exciting technological innovations in dermatology today. We call it the GentleCure experience, and we are proud to be the first in Washington to offer it.”

Joining Dr. Schmidt at the event was Mill Creek Mayor Brian Holtzclaw, who said, “We are a community of nature lovers and outdoor enthusiasts here in Mill Creek, and whether you’re swinging a driver at Mill Creek Country Club, a paddle on the pickleball courts at Heron or Highlands Park, or simply just taking in the scenery on one of our many nature trails and community parks, it’s critical that we take the necessary steps to protect ourselves from the sun’s rays. In those cases where exposure to the sun or other factors leads to a cancer diagnosis, patients now have more treatment options, including the new, nonsurgical standard of care called GentleCure. I want to thank Dr. Schmidt and Frontier Dermatology for bringing GentleCure to our city and state. It’s a proud moment for us all.”

“We at SkinCure Oncology are delighted to partner with Frontier Dermatology to offer this highly effective, noninvasive treatment option for their patients,” said Kerwin Brandt, Chief Executive Officer of the Chicago-based company. “Patients everywhere should have the choice of curing their nonmelanoma skin cancer without surgery.”

About SkinCure Oncology
SkinCure Oncology is the world leader in providing a comprehensive model for the delivery of Image-Guided Superficial Radiation Therapy (Image-Guided SRT), the most advanced nonsurgical treatment for common skin cancer. The company partners with quality-focused dermatologists, Mohs surgeons and other physicians to bring cancer center-level radiation therapy treatment to private practices. Presented to patients as the GentleCure™ experience, Image-Guided SRT is available from some 500 physicians nationwide, with more than 75,000 patients having been treated. Learn more about the company at SkinCureOncology.com, and visit GentleCure.com for helpful consumer and patient information.

SOURCE SkinCure Oncology

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