Tools: Tests, Tips & NewslettersOne of the best defenses in managing chronic disease is education. In this section, you will find a collection of helpful tools, tips and information on a variety of topics, all geared to helping you improve your health and quality of life.
Tools
Click here for an interactive Heart Risk Assessment Test.
Tips
At QMed, we understand the importance of maintaining a healthy lifestyle. Following are some helpful tips on exercise, heart health, stress management, and medication reminders to enhance your daily wellness. **
** Remember it is important to check with your physician before adopting a new exercise program and health-related lifestyle changes.
Exercise Regularly
It could be time for an active change. Regular exercise can work well with a heart-healthy diet to help you lose weight, which in turn can help lower your blood pressure. It can also help lower your "bad" cholesterol (LDL) and increase your "good" cholesterol (HDL). Begin with small steps to get heart-healthy.
Here are some easy and fun ways to become more active:
- Get regular, moderate exercise
- Choose exercises or activities that move your whole body, like walking, dancing or bicycling
- Stretch your legs, arms and back muscles before and after you exercise
- Start your activity slowly and increase gradually
- Use the first 5 minutes of an exercise session to warm up and the last 5 minutes to cool down
- Know what heart rates you should target while exercising
- You should be able to talk during your activity, so if you can't speak because you can't catch your breath, slow down
- Stop immediately if you feel any unusual symptoms (chest pain or pressure, light-headedness, etc.)
- The goal is to get 30 minutes of moderate exercise three or four times a week
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Important: Please check with your physician before beginning a new exercise program.
- Take a walk each day
- Ride a bicycle or use a stationary bike
- Swim regularly at your local pool
- Play golf for walks in the fresh air
- Have a regular tennis date with a friend
- Set up a badminton net or ping-pong table so you can be ready to play
- Do easy exercises in your living room while watching TV
- Walk around the mall
- Join a community softball, basketball or soccer team
- Do physical activity you enjoy
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For a Healthier Heart - Get Heart Smart
There are many things you can do to improve the health of your heart. You have the power to control many of the factors that put you at increased risk for future heart problems. Refer to these tips weekly and follow them as closely as possible. Even minor adjustments in your diet can produce results for a healthier heart.
Proper diet can improve your cholesterol levels, help you maintain a healthy weight, and can help lower your blood pressure, too. Think more about the food you eat each day and act in your heart's best interest.
Here are some helpful tips for your heart-smart plan of action:
- Eat less saturated fat: Consume less red meat, butter, whole milk, cheese made from whole milk and foods that contain such tropical oils as coconut, palm and palm kernel oil.
- Eat less total fat: Discontinue cooking with butter, lard, hydrogenated shortening or other saturated fats. Use limited amounts of polyunsaturated vegetable oils, such as safflower and corn, and monounsaturated oils, such as olive and canola.
- Eat less cholesterol: Consume less meat and dairy products. Eggs and organ meats, such as liver, have the most cholesterol.
- Add more fiber and starch to your diet: Choose more fruits, vegetables, breads, cereals, grains and pasta. Some types of fiber, like oat bran, dry peas and beans, may help to lower blood cholesterol.
- Salt intake-consult your doctor: If your doctor has told you to reduce your salt or sodium intake, ask him or her for specific tips and advice.
Stress Management Assistance
Stress is the body's response to external conditions that upset a person. The changes that occur in the body are referred to as the fight or flight response, which is the body's attempt to deal with a perceived danger. This response can reduce blood flow to the heart.
Reducing stress will lead to a healthier heart and a happier you. Here are some ways you can reduce your stress level:
- Make sure you have outlets for reducing stress, such as regular exercise, recreational activities and hobbies.
- Spend time with friends with whom you can share both the good and the bad.
- Listen to relaxation tapes such as the sound of the ocean or a waterfall.
- Learn relaxation techniques such as meditation and yoga.
- Take a long walk or a hot bubble bath.
- Avoid the use of tranquilizers, alcohol, or sleeping pills.
Medication Reminder Systems—Help Ensure Medication Regularity
Remembering to take medications can be a challenge. Set up a "reminder system," to help plan when to take medications. In time, you will adapt to your system and your "reminders" will become second nature.
Here are some helpful tips to help plan your "reminder system":
- Organize your medications ahead of time.
- Create a medication schedule and post it where you will see it everyday.
- Include taking medications in your daily activities.
- Consult your physician for the OK to take medications with your meals.
- Set a timer, watch or clock to go off when it's time to take your medicine.
- Refill prescriptions before your medication runs out.
- Store your medication in an attractive new pill case/box.
- Take the right supply of medications with you when you are going away.
Newsletter
 QMed's 2005 Newsletter
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