MARTA hosted a Cardiac Wellness Program guest speaker session, featuring Sandy Jardine, RN, on the morning of Thursday, March 5, at St. Samuels Church Hall. As a registered nurse well-versed and experienced in the field of cardiac health, Sandy provided the 15 members in attendance with a very comprehensive power-point presentation of the key aspects of heart health with the focus goal of being “Heart Smart” in our daily lives, regardless of age.
Cardiac Disease is the number one cause of death world wide, even though there is often a perception that it is otherwise. Among the members present there was a keen sense of attentiveness to the details which Sandy discussed, including, a healthy heart rate, the differences in blood vessels between men and women, and how the warning signs of a heart attack can differ between both genders.
Once the function and structure of the heart and blood vessels were explained, the next key pieces of information were the causes of plaque build-up in arteries, which begins as early as the age of two and over time can cause lead to cardiovascular disease. Although hereditary factors are beyond an individual’s control, lifestyle choices are not, and making the right decisions to maintains one’s overall health and wellbeing can have a positive outcome in reducing the likelihood of cardiac and vascular issues.
Goals of the Cardiac Wellness Program include:
- Get Active
- Eat Healthy
- Take your medication
- Mind your mental health
- Sleep well
- Limit alcohol
- No smoking
Two examples of practicing healthy habits which can improve one’s cardiac health are:
1. Eat healthy:
- Eat with a focus on fresh fruits, vegetables, nuts, whole grains and lean proteins (eg. fish, poultry, plant proteins, etc.)
- Reduce intake of salt, sugar, as well as processed foods.
- Cut back on processed meats and saturated fats
- Avoid trans fats
- Drink water instead of sodas or juice
- Source: Heart-healthy nutrition Cardio Smart
2. Get active: Being- and staying – physically active is one of the best things you can do for your heart, body and mind. Source: Move More for Your Heart and Health CardioSmart at www.cardiosmart.org . Click on the highlighted link to read further details and for complete information available.
- Aerobic activity or “Cardio”: Regular, daily exercise for a total of 30 minutes per day (3 ten-minute sessions per day) on average, equalling at least 150 minutes per week. Yoga, fitness classes, brisk walking, swimming, pickleball, snowshoeing, skiing and biking are all great examples, among others, for one to remain active while increasing overall cardiac wellness.
- Muscle strengthening, or “resistance training”: At least 2 days a week of 20-30 minutes each time. Examples include leg lifts, hand weights, etc.
Many other important details were too extensive to be covered in this post. Time was allotted to ask questions from the floor and to meet one-on-one with Sandy to have individual concerns addressed, following the final wrap-up. The varied handouts re: healthy living in terms of heart-healthy nutrition and fitness exercise programs available in the Miramichi area were eagerly collected by members before they departed.
The Executive and General Membership of MARTA extends special thanks to Sandy Jardine for her excellent delivery re: cardiac wellness. It was informative and enlightening to all who were present. This was a session which would be beneficial to people of all ages, men and women alike.
Thanks, and much appreciation are also extended to the MARTA Wellness Committee, for having included this invaluable information session for members in this year’s Special Guest Speakers Series.