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HEALTH SERVICES
Health Services
Improve Your Heart with a Healthy Heart
By making small, positive changes to your daily routine, you can significantly reduce the risk of heart issues and enhance your overall well-being. Read more to empower you on your journey to a healthier heart and a happier life. re
Quit Smoking and Vaping for a Healthier Heart!
Getting help to cut back on smoking or vaping is one of the best things you can do for your heart.
When you quit smoking or vaping, your risk of heart attack and stroke decreases almost straight away!
Completely avoiding nicotine, smoking, or vaping is the most beneficial, but cutting back still helps and is well worth doing, since every cigarette smoked causes a rise in blood pressure.
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To help reduce your nicotine intake, remember the 4 D's
Delay for 5 Mins
Distract
Drink some water
Deep breaths
Talk to our team or to your GP for help with cutting back or call Quitline on 13 QUIT (13 7848).
Managing Stress for Heart Wellness
Managing stress improves your life in many different ways. Effective stress management positively affects your blood pressure, overall health, and quality of life.
Recognising Stressors:
Identify common stressors in your life, whether they're related to work, relationships, or personal challenges. Understanding the sources of your stress is the first step in managing it effectively.
Professional Support:
Seeking help from health professionals, such as therapists or counsellors, is an important and beneficial form of stress management. Therapy provides a safe space to discuss your concerns and learn coping strategies tailored to your unique situation.
Stress Reduction Techniques:
Explore a variety of stress reduction techniques such as meditation, yoga, and hobbies that bring you joy. Learn how these practices can calm your mind, lower your blood pressure, and improve your overall wellbeing.
Healthy Coping Mechanisms:
Replace unhealthy coping mechanisms like smoking, excessive alcohol consumption, or emotional eating with positive alternatives. Engage in activities that bring you happiness, such as spending time with loved ones, pursuing hobbies, or volunteering in your community.
Stay Active, Stay Healthy
Finding Activities You Enjoy:
Discover physical activities that align with your interests and lifestyle. Whether it's dancing, hiking, swimming, or gardening, finding enjoyable activities ensures you stay motivated and committed to regular exercise.
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Importance of Regular Exercise:
Understand the importance of regular exercise in maintaining a healthy heart. Learn how exercise strengthens your heart muscle, improves circulation, and helps manage your weight. Regular physical activity also boosts your mood and energy levels.
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Incorporating Movement into Daily Life:
Learn how to integrate movement into your daily routine. Simple changes like taking the stairs instead of the elevator, walking during phone calls, or stretching during TV commercials can add up and contribute to your overall fitness.
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Setting Realistic Goals:
Set achievable fitness goals and track your progress. Celebrate your success, no matter how small it may seem. Consistent, gradual progress is key to making exercise a sustainable part of your lifestyle.
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Embracing Overall Wellbeing
Our body systems are interconnected, and healthy habits really do have a flow on effect to our overall wellbeing.
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Quality Sleep:
A good night's sleep is important to maintain heart health. Learn about sleep hygiene practices and create a relaxing bedtime routine to improve the quality and duration of your sleep.
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Joyful Activities:
Engage in hobbies and activities that bring you happiness, whether it's painting, playing a musical instrument, or crafting. Pursue activities that allow you to express yourself and experience a sense of accomplishment, boosting your self-esteem and overall happiness.
Outdoor Activities
and Nature:
Explore the benefits of spending time outdoors and connecting with nature. Activities like hiking, gardening, or simply taking a walk in the park can reduce stress, boost your mood, and enhance your
overall wellbeing.
Social Connections:
Forming meaningful relationships and social connections are crucial for your mental and emotional wellbeing. Nurture your relationships with family and friends, participate in community events, and consider joining social groups or clubs that align with your interests.
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Heart Healthy Eating Habits
Make tasty, nourishing meals using heart-healthy principles:
Understanding Nutritional Needs
Learn about the essential nutrients for heart health, including fibre, healthy fats (like those found in avocados and nuts), and antioxidants. These nutrients support your cardiovascular system and overall well-being.
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Reading Food Labels
Develop the skills to read food labels, identify hidden sugars, and choose products with lower sodium content. Empower yourself to make informed choices while grocery shopping, ensuring you select heart-healthy options.
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Meal Planning and Preparation:
Discover the benefits of meal planning, like saving time and money while making healthier choices! Learn how to prepare balanced, nutritious meals at home, experimenting with different flavours and ingredients to keep your meals exciting and satisfying.
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Healthy Cooking Techniques
Explore various cooking techniques that enhance flavours without relying on excessive salt or unhealthy fats. Experiment with herbs, spices, and alternative cooking methods to create delicious, heart-friendly dishes.
Heart Health Supplements
Getting sufficient nutrition from dietary sources is highly recommended for heart health. If you aren’t able to consume sufficient nutrients in your diet, consider a supplement.
Omega-3 is essential for your heart's wellbeing. If you don’t incorporate enough omega-3 from your diet, consider taking a supplement that will work to reduce inflammation, improve blood vessel function, and lower harmful fats.
CoQ10 supplements are important for your heart as they give it the energy it needs to function well and protect it from damage. By taking these supplements, you're supporting your heart's health and reducing the risk of heart-related issues.
Remember to consult your healthcare provider before taking any new supplements to ensure they're suitable for your health needs.
Importance of Regular Blood Pressure Checks and
Atrial Fibrillation
Atrial Fibrillation (or ‘AF’), is a heart condition where the heart beats in a fast and irregular way which can lead to symptoms like feeling dizzy, tired, or having palpitations. It's important to manage AF to help keep your heart working as it should.
Regular monitoring isn’t just about heart health; it also plays a crucial role in detecting an irregular pulse suggestive of Atrial Fibrillation early before it becomes a serious concern.
Regular monitoring is a simple habit that empowers you to take charge of your cardiovascular well-being.
MICROLIFE B3 AFIB ADVANCED Blood Pressure Monitor
The Microlife B3 AFIB is the starter model for detection of Atrial Fibrillation (AF) during blood pressure measurement at home. AF is one of the most common causes of stroke, but there are often no symptoms to recognise it. The Microlife B3 AFIB is clinically validated for many special patient groups and therefore provides accurate blood pressure measurements for everyone.
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Atrial Fibrillation is associated with 25% of all strokes
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40% of AF patients go undiagnosed until a stroke occurs
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Early detection of AF can reduce stroke by 68%
SmartMAM
2 Consecutive measurement
for accurate average readings
AFIBsens Advanced
Atrial Fibrillation detection for stroke prevention
TM
Microlife
B3 AFIB Advanced
Blood Pressure Monitor
References: 1. Heart Foundation. Keeping your heart healthy. [Internet]. Australia: Heart Foundation; [date unknown]. Available from: https://www.heartfoundation.org.au/Bundles/Healthy-Living-and-Eating/Keeping-your-heart-healthy. Accessed December 8, 2023. 2. Cancer Council Australia. Quit smoking. [Internet]. Australia: Cancer Council Australia; [date unknown]. Available from: https://www.cancer.org.au/cancer-information/causes-and-prevention/smoking/quit-smoking. Accessed December 8, 2023. 3. Heart Foundation. PhysicalActivity and Exercise. Heart Foundation website. Available at: https://www.heartfoundation.org.au/Heart-health-education/physical-activity-and-exercise.Accessed November 7, 2023. 4. Fats, oils and heart health: The heart foundation . Home. Accessed November 7, 2023. https://www.heartfoundation.org.au/bundles/healthy-living-andeating/fats-oils-and-heart-health 5. Coenzyme Q10 - Statpearls - NCBI bookshelf. Accessed November 7, 2023. https://www.ncbi.nlm.nih.gov/books/NBK531491/
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