The (nearly) silent sentry

  • Published
  • By Maj. Peggy Leavitt
  • 2d Medical Group
BARKSDALE AIR FORCE BASE, La. --  It goes everywhere with you, though you rarely give it a second thought. It is strong, resilient and steadfast and never asks for rewards or recognition. You cannot see it and unless you are in a very quiet place or listening very closely, you will not hear it. It works day and night, even while you sleep, never tiring or letting up the pace. It will do everything in its power to do what you ask of it, usually without complaint. It has a complex electrical system and delivers fluids, nutrients, gases and minerals through a vast network of highways and byways that are crucial to keeping you alive. Have you guessed what it is? It is your miraculous heart.

The strongest muscle in the body, it beats an average of 100,800 times in 24 hours circulating your entire blood volume throughout your body about 1,000 times each day. This amazing little muscle is about the size of your fist and requires very little maintenance to keep up this grueling pace for 75, 85 or even 100 years. No oil changes, no tire rotations and no registration fees.

For all that your heart does for you, isn't it time you did a few nice things for it? It's really not so difficult. Here are some things you can do that will really make your heart happy and healthy: 

- Move more - walk your dog (or your kids!); wash the car; get up during commercials and do a few squats, jumping jacks, or sit-ups; ride your bike to the corner store; take the stairs. Start slowly to increase your activity, adding a few minutes each day until you reach 30 minutes at least five times a week. Remember, it doesn't have to happen all at once. Ten minutes here and 20 minutes there add up quickly. 

- Lower fat intake - reduce your milk fat by 1 percent at a time; skip the extra cheese on your pizza; use olive oil instead of butter; use only half the yolks when you make scrambled eggs or egg salad; eat leaner meats like chicken and fish more often; read food labels (it's an eye-opener!) 

- Reduce salt intake - this may help lower your blood pressure and ease the workload on your heart. Processed and canned foods contain HUGE amounts of sodium (salt) so read labels carefully and eat unprocessed foods as often as possible. The recommended daily intake ranges from 1,500 to 2,400 mg per day, or about the equivalent of 1 teaspoon. People with high blood pressure or kidney disease should be especially careful. Remember - fresh is best! 

- Shop in the outer perimeter of the grocery store - this is where you will find fresh and frozen fruits and vegetables, meats, whole grain breads and dairy products. Processed foods are more often found on the inner aisles of the store.

Your heart asks very little of you for the tremendous work it does each day. These small changes can make a world of difference to your heart and keep you healthy, active and enjoying life a lot longer. Won't you start today?