Smoking

If you are still smoking - STOP !

• You have already had to stop smoking while you are in hospital -- Keep up the good work.
• Approach "not smoking" with a positive attitude one day at a time.
• Do not replace cigarettes with food, since being overweight is another risk factor. Chew sugar-free gum/mints.
• Once you are sent home join a stop-smoking clinic or group.
• Choose non-smoking environments when socializing or dining out; smoke from a cigarette that someone else is smoking is also harmful to your health.
• Discuss how to stop smoking with your health care team.
• Think of yourself as a non-smoker right from the start. Feel proud of yourself.
• Talk with someone who already has become a non-smoker. Get a pep-talk when you need it. Create a personal plan in writing.
  

High Blood Pressure

High blood pressure is believed to contribute to heart disease. It damages the walls of the arteries. This makes them more susceptible to plaque formation, increasing the work of the heart, making it require more oxygen.

Increased risk of developing high blood pressure is associated with smoking, being overweight, stress, physical inactivity, excessive alcohol consumption and for some patients high levels of sodium (salt) in their diet.

Suggestions To Control High Blood Pressure

High blood pressure cannot be cured but it can be controlled. To control your high blood pressure:

• Have your blood pressure checked regularly.
• If you are put on medication, take your medication as prescribed and continue to take your medication even if you feel well.
• Stop smoking.
• Lose weight if you need to. When you are overweight your heart has to work harder to supply your body with blood.
• Your physician may suggest a low salt diet. For more information about salt, see section on Heart Healthy Nutrition.
• Develop a reasonable aerobic exercise program (ie. walking).
• Learn to manage your stress. See section on Stress.
• Check with your doctor before drinking alcohol. See section on Alcohol.
  
  

Blood Cholesterol

Your body needs some cholesterol for good health. Too much blood (serum) cholesterol increases the risk for coronary artery disease (CAD). The higher the level, the greater the risk.

Check With Your Doctor to Learn Your Cholesterol Level

Your body makes some cholesterol, and some cholesterol comes from the foods you eat. High blood cholesterol levels can be caused by different factors: a diet high in total fat, saturated fat and cholesterol, overweight, diabetes, lack of exercise, smoking and a family history.

There are two types of blood cholesterol.

1. LDL (Low Density Lipoprotein) = "Bad Cholesterol"

• helps to carry cholesterol (fat deposits) into your cells
• high levels of LDL increase the risk of heart disease

• helps to remove cholesterol from your body
• higher levels of HDL decrease the risk of heart disease

Suggestions for Reducing High Blood Cholesterol

• Reduce your intake of total fat, saturated fat and high cholesterol foods.
• Increase your intake of high fibre foods.
• Exercise regularly - for example, walking.
• Achieve and maintain a healthy weight.
• Stop smoking.

Blood Triglycerides

These are fats made by the body, which are used for energy or are stored in cells as fat deposits. High levels of triglycerides in the blood may increase the risk of heart disease.

If your blood triglyceride level is high, you should:

• Stop smoking.
• Limit intake of fat in your diet (See the section on Heart Healthy Nutrition.)
• Limit intake of sugar and sweets.
• Limit or avoid alcohol.
• Achieve and maintain a healthy weight.
  

Note: Some people may require medications in addition to diet and lifestyle changes to achieve desirable blood fat levels. See section on Medications.

Overweight

When you are overweight your heart has to pump harder to supply blood to your body.

Being overweight may lead to the development of diabetes, high blood pressure, and high blood fat levels.

Regular exercise and eating a well balanced diet will help you stay at a healthy weight. See the section on Heart Healthy Nutrition and/or consult a registered dietitian.

Diabetes

What is it?

Diabetes is when the body can't process sugar properly. Type 1 ("Juvenile diabetes") which develops in childhood, must be treated with insulin. Type 2 ("Adult onset diabetes") may develop later in life. This type of diabetes can sometimes be controlled by diet, weight loss, and medications if necessary. Diabetes may result in circulation problems due to blood vessel damage.

What can you do?

• If you have a family history of diabetes and/or you are overweight, ask you doctor to test your blood sugar levels.
• Lose weight if you are overweight. Consult a registered dietitian for healthy weight loss ideas.
• Eat a balanced diet, reduce fat and eat more high-fibre foods and complex carbohydrates.
• Avoid food/drinks high in sugar (ie. candy, chocolate, icing, honey, regular pop and pastries)
• If your doctor has prescribed medication (eg. insulin or an oral tablet) to control your diabetes, take it exactly as directed.
• Monitor your blood sugar at home (ask your doctor or diabetes educator for instructions). Notify your doctor if you cannot keep your blood sugar in control.
• Get active! Check with your doctor before changing your level of activity.
• For more information about diabetes, call your local branch of the Canadian Diabetes Association. See next item.
  
  

Northern Diabetes Health Network - Northwestern Programs

• Sioux Lookout - Sioux Lookout Diabetes Program: (807) 737-4422

 
• Fort Frances - Valley Diabetes Education Centre: (807) 274-4828
  Fort Frances Tribal Area Diabetes Education and Awareness Program: (807) 274-2042

 
• Thunder Bay - Diabetes Health Thunder Bay: 1-800-489-3422 or (807) 344-3422

 
• Marathon - Marathon Diabetes Educational Clinic Services: (807) 229-8990

 
• Red Lake - Red Lake District Diabetes Day Care Program: (807) 727-2231, ext. 368

 
• Geraldton - Geraldton Diabetes Education Centre: (807) 854-1862
  Nurse: (807) 854-4252
  Dietitian: (807) 854-4267

 
• Manitouwadge - Manitouwadge Diabetes Health & Wellness Program: (807) 826-3251 ext. 352

 
• Terrace Bay - The McCausland Hospital Diabetes Day Care Education Service: (807) 825-3273

 
• Atikokan - Atikokan Diabetes Day Care Program: (807) 597-4215

 
• Dryden - Dryden District Diabetes Education Centre: (807) 223-8208
  Paawidigong First Nations Diabetes Program: (807) 937-4618

 
• Nipigon - Nipigon District Memorial Hospital Diabetes Education Program: (807) 887-1154

 
• Kenora - Kenora Diabetes Education Service: (807) 468-9861, ext. 296 or ext. 373

Alcohol

Alcohol may affect blood pressure and increase blood triglycerides. Alcohol provides calories that may lead to weight gain. If weight loss is a goal it would make good sense to limit alcohol or avoid it completely until your reach your goal weight. If you are allowed to drink alcohol, use the following guidelines.

Inactivity

Activity and improved fitness levels are associated with lower death rates from heart disease.

Carefully planned regular exercise should:

• improve your circulation
• improve muscles, including your heart's ability to take oxygen out of the blood, increase strength of your arms and legs, putting less strain on your heart during daily activities
• help you manage stress better
• help control your weight if combined with a healthy diet
• help lower your "bad" cholesterol levels
• help increase your "good" cholesterol levels
• lower blood pressure and heart rate in some people at rest and during exercise
• helps control blood sugar
  

A Cardiac Rehab or regular exercise program is strongly recommended.

Stress

Stress is a part of daily living as we respond to positive and negative situations.

Stress is different for everyone - what may be stressful for one may be fun for another.

Yet a high pressured time-oriented lifestyle can increase the risk of heart attack. Constant high levels of stress can increase blood pressure, heart rate, and blood fat levels.

Learning to live with stress means getting to know yourself, what makes you tense, and what you can do to reduce stress levels.

Suggestions for Reducing Stress

• Handle one thing at a time. Divide your workload into smaller tasks.
• Save some private time for yourself.
• Set realistic goals.
• Learn to talk about problems and concerns. Don't bottle up feelings.
• Assign definite times for fun, recreation, friends, and family.
• Spend some time in the company of people who make you feel good.
• Make time for physical exercise that can easily make you feel good; for example a walk in the park or a regular exercise program.
• Stress Management Courses - available in community (ie. Employee Assistance Program - "E.A.P.").
• Learn and practice relaxation techniques.
• See Opportunity to Change section or the list of Community Resources to contact.

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