10 Tips para tu Salud Cardiovascular

Dr. David Rodrguez Garca

Miembro de la Asociacin Guatemalteca de Cardiologia
Guatemala, 17 de Mayo 2011
Tip No. 1

!Muevete
Muvete

De acuerdo a las guas de la American Heart

Association/American College of Sports Medicine sobre la
actividad fsica, todas las personas sanas adultas de entre
los 18-65 aos deben de tener cuando menos 30 minutos
de actividad de intensidad moderada, 5 veces x semana.
En el da a da:
No uses elevador, !sube y baja las gradas
Parquete lejos de la entrada de tu trabajo.

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Tip No. 2

!Alimntate Bien
Almntate Bien

Componentes principales de la dieta Mediterrnea

incluyen:
Comer cantidades generosas de frutas y vegetales.
Consumir grasas saludables como aceite de oliva o aceite de canola.
Comer porciones pequeas de nueces.
Beber vino rojo, con moderacin, para algunos
Consumir peuqas cantidades de carnes rojas.
Comer pescado de manera regular.

http://www.mayoclinic.com/health/mediterranean-diet/CL00011

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Tip No. 3

!Prevencin
Prevencin

La prevencin primaria inicia con educacin y

conocimiento. La enfermedad cardiovascular es un riesgo
para todos; pero con el conocimiento apropiado, puedes
salvar una vida, incluyendo la propia.
Busca informacin en los sitios apropiados:
http://www.americanheart.org/presenter.jhtml?identifier=1200009
http://cvrisk.mvm.ed.ac.uk/calculator/calc.asp
http://www.umm.edu/features/tips_prev.htm

Chequea tu perfil metablico y tu PA ocasionalmente

http://www.mayoclinic.com/health/mediterranean-diet/CL00011

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Tip No. 4

!No Fumes
No Fumes

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 7 tips para dejar de fumar sin importar
cuantas veces lo hayas intentado antes

Proponga una fecha especfica para dejar de fumar

Espere sentirse miserable
Quitar los disparadores del fumar
Intente los reemplazos de nicotina
Considerar la utilizacin de medicamentos aprobados
para dejar de fumar
Conozca por qu anhela los cigarrillos
Busque ayuda o asesora

http://www.webmd.com/lung/copd/living-with-copd-10/quit-smoking
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!Hoy es un buen da para intentarlo!

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Tip No. 5

!Ojo con algunos

medicamentos
Ojo con algunos medicamentos

Descongestivos nasales en tabletas o en gotas

Algunos medicamentos para migraa (contienen
ergotamina)
Medicamentos para bajar de peso
Algunos medicamentos naturales

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Tip de Salud Cardiovascular No. 6

Controla la Ira!
Controla la Ira!

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 Efectos CV de la ira

12,986 middle-aged African-American and white men and

women, those who rated high in traits such as anger -- but
had normal blood pressure -- were more prone to coronary
artery disease (CAD) or heart attack. In fact, the angriest
people faced roughly twice the risk of CAD and almost three
times the risk of heart attack compared to subjects with the
lowest levels of anger.

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Algunas sugerencias de los terapeutas
conductuales para contrarestar la ira
No puedo obtener algo culpando a otras personas, an si
ellas osn responsables del problema. Intentare otro
ngulo.
Importar esto dentro de 5 aos? (5 horas?5
minutos?)"
Si estar an enojado por esto maana, lo enfrentar
maana. Por el momento, lo dejar enfriar.
Actuar enojado no es lo mismo que mostar que me
importa."
Djame preguntar, en lugar de decir."
Escuchar en lugar de hablar."
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Tip de Salud Cardiovascular No. 7

Perdona!
 Perdona!
The current study investigated the relationship between trait forgiveness and
cardiovascular reactivity (CVR) and recovery in 99 normotensive participants (mean
age = 33.8). Cardiovascular parameters were obtained at 2-minute intervals during
a 10-minute baseline period and a 20-minute recovery period, and at 1-minute
intervals during a 4-minute anger recall task and a 4-minute serial subtraction task
without harassment. Participants filled out a self-report measure of forgiveness
prior to the laboratory procedure. Although forgiveness was not related to CVR,
higher levels of trait forgiveness were predictive of lower diastolic blood pressure
(DBP) at baseline (p < .02) and faster DBP recovery (p < .003). Findings suggest that
forgiveness may be related to overall reductions in blood pressure levels and may
aid in cardiovascular recovery from stress. The results also provide preliminary
evidence that forgiveness may impact cardiovascular health not through a
myocardial or vascular pathway, but through another mechanism.

International Journal of Psychophysiology. Volume 65, Issue 2, Pages 87-176 (August 2007)
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Perdona!
Lawler Kathleen A et al. A change of heart: cardiovascular correlates
of forgiveness in response to interpersonal conflict. Journal of
behavioral medicine2003;26(5):373-93.

This study sought to examine the psychophysiological correlates of

forgiveness in response to interpersonal conflict. One hundred eight
college students (44 males and 64 females) participated in two
interviews about times of interpersonal betrayal, one about a parent
and one about a friend/partner. Measures of forgiving personality and
state forgiveness were collected, as well as stress, hostility, empathy,
and self-reported illness symptoms. During baseline, interviews and
recovery periods, repeated measures were taken of blood pressure,
heart rate, frontalis EMG, and skin conductance. Trait forgiveness was
associated with lower levels of blood pressure. State forgiveness was
associated with lower blood pressure levels, heart rate, and rate
pressure product. Acute, stress-induced reactivity was also linked to
forgiveness: state forgiveness was associated with diastolic and mean
arterial pressure and rate pressure product reactivity during the
parent interview. Increased blood pressure recovery after stress was
also linked to trait forgiveness. Forgiveness may produce beneficial
effects directly by reducing allostatic loadassociated with betrayal and
conflict,
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Name | Date | Subject reductions
| Business Use Only in perceived stress.
Perdona!
Daniel, Mark (2006) Associations among Education, Cortisol Rhythm, and BMI in Blue-collar Women*. Obesity 14(2)
ORATHINKAL, JOSE (2008) Forgiveness: A perception and motivation study among married adults. Scandinavian Journal of
Psychology 49(2)

Bruhn, John G. (1995) Beyond discipline: Creating a culture for interdisciplinary research. Integrative Physiological and Behavioral
Science 30(4)

Bertolotti, Giorgio (1995) Psychophysiological reactivity, depression, neuroticism and type a behaviour: An interactive effect?. Stress
Medicine 11(1)

Worthington, Everett L. (2007) Forgiveness, Health, and Well-Being: A Review of Evidence for Emotional Versus Decisional
Forgiveness, Dispositional Forgivingness, and Reduced Unforgiveness. Journal of Behavioral Medicine

Berry, Jack W. (2001) Forgivingness, relationship quality, stress while imagining relationship events, and physical and mental health..
Journal of Counseling Psychology 48(4)

Cioni, Patrick F. (2006) Forgiveness, Cognitive Restructuring and Object Transformation. Journal of Religion and Health

Maltby, John (2005) Forgiveness and happiness. the differing contexts of forgiveness using the distinction between hedonic and
eudaimonic happiness. Journal of Happiness Studies 6(1)
Jamal, Muhammad (2005) Personal and organizational outcomes related to job stress and Type-A behavior: a study of Canadian and
Chinese employees. Stress and Health 21(2)

Zechmeister, Jeanne S. (2004) Don't Apologize Unless You Mean It: A Laboratory Investigation of Forgiveness and Retaliation. Journal
of Social and Clinical Psychology 23(4)

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 Perdona!

http://www.spiritualityhealth.com/newsh/items/selftest/item_232.html

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Tip de Salud Cardiovascular No. 8
!Combatamos la Tristeza!
 !Combatamos la Tristeza!
Depresin y mortalidad por cardiopata isqumica: evidencias del EPIC-Norfolk United Kingdom Prospective Cohort Study.
(Depression and Ischemic Heart Disease Mortality: Evidence From the EPIC-Norfolk United Kingdom Prospective Cohort Study.)
FUENTE: AMERICAN JOURNAL OF PSYCHIATRY. 2008 ABR;165(4):515-523.
Paul G. Surtees; Nicholas W.J. Wainwright; Robert N. Luben...(et.al)

Objetivo: Los autores investigaron la asociacin entre el trastorno depresivo mayor, incluido su curso clnico, y la mortalidad asociada a
cardiopata isqumica.
Mtodo: El presente fue un estudio prospectivo de cohortes con 8.261 varones y 11.388 mujeres con edades comprendidas entre los 41 y
los 80 aos, sin manifestaciones clnicas de cardiopata y participantes de la cohorte de Norfolk, RU, del estudio European Prospective
Investigation into Cancer (EPIC).
Los autores realizaron una evaluacin transversal del trastorno depresivo mayor durante el perodo 1996-2000 e identificaron todas las
muertes posteriores debidas a cardiopata isqumica a travs del enlace con informacin procedente del Office for National Statistics del
RU.
Resultados: Desde el 31 de julio de 2006 se registraron 274 muertes debidas a cardiopata isqumica sobre un denominador compuesto por
162.974 personas-ao (el perodo mediano de seguimiento fue de 8,5 aos). Los participantes que tuvieron depresin mayor en la
evaluacin inicial del ao precedente tuvieron una probabilidad 2,7 veces mayor de morir durante el perodo de seguimiento debido a
cardiopata isqumica que los que no la tuvieron, con independencia de la edad, el sexo, el hbito tabquico, la presin arterial sistlica, el
colesterol, la actividad fsica, el ndice de masa corporal, la diabetes, la clase social, el consumo intenso de alcohol y el empleo de frmacos
antidepresivos.
Esta asociacin persisti tras excluir la informacin de los primeros 6 aos del seguimiento. Al tener en cuenta las medidas de los
antecedentes de depresin mayor (que incluyeron lo reciente del inicio, la recurrencia, la cronicidad y la edad al inicio) se constat que lo
reciente del inicio era el factor que se asociaba ms estrechamente con la mortalidad debida a cardiopata isqumica.
Conclusiones: La depresin mayor se asoci con un aumento del riesgo de mortalidad por cardiopata isqumica. La asociacin fue
independiente de los factores de riesgo establecidos de cardiopata isqumica y no se redujo a lo largo de varios aos a partir de la
evaluacin original.

Para acceder al texto completo consulte las caractersticas de suscripcin de la fuente original: ajp.psychiatryonline.org/index.dtl

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Tip de Salud Cardiovascular No. 9

Abraza!
Posted 3/10/2003 3:28 PM Updated 3/10/2003 3:28 PM
Study: Hugs warm the heart, and may protect it
By Marilyn Elias, USA TODAY
PHOENIX Cuddling may be good medicine for the heart.

!Abrazemos!
Loving contact before a tough day at work "could carry over and protect you throughout the day."
By Rick Rycroft, AP
A brief hug and 10 minutes of handholding with a romantic partner greatly reduce the harmful physical effects of stress, according to a study reported over the weekend at the
American Psychosomatic Society meeting here. (Related item: Worry, inactivity impede sleep's health benefits)
Loving contact before a tough day at work "could carry over and protect you throughout the day," says psychologist Karen Grewen with the School of Medicine at the University
of North Carolina-Chapel Hill.
In the study, 100 adults with spouses or long-term partners were told to hold hands while viewing a pleasant 10-minute video, then asked to hug for 20 seconds. Another group
of 85 rested quietly without their partners.
Then all participants spoke for a few minutes about a recent event that made them angry or stressed. Typically, asking people to revisit these scenes drives up heart rate and
blood pressure. After the talk:
Blood pressure soared in the no-contact people. Their systolic (upper) reading jumped 24 points, more than double the rise for huggers, and their diastolic
(lower) also rose significantly higher.
Heart rate increased 10 beats a minute for those without contact compared with five beats a minute for huggers.
This is the latest of many studies suggesting humans are "hard-wired" to thrive as social animals, says Tiffany Field of the Touch Research Institute at the University of Miami
Medical School. Field's research shows touch lowers output of cortisol, a stress hormone. When cortisol dips, there's a surge of two "feel good" brain chemicals, serotonin and
dopamine.
U.S. couples aren't very "touchy-feely" in public, Field says. Her studies in U.S. and Parisian cafes show that French couples spend about three times as much time touching as
Americans.
Comforting physical contact is out of favor among friends and co-workers because of the legal climate, she says. "If you happen to touch someone at the fax machine, you run
the risk of being sued."
Some studies have indicated that touch among friends might be helpful but doesn't produce nearly as much physical stress relief as contact with a partner, says psychologist
Kathleen Light, co-author of the UNC study.
The findings suggest one reason that isolated, lonely people tend to have poorer health, says Ohio State University psychologist Janice Kiecolt-Glaser. Although ours is a
youth-oriented culture, older adults may benefit most from touch, she says.
"The older you are, the more fragile you are physically, so contact becomes increasingly important for good health."

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Tip de Salud Cardiovascular No. 10

Rete!
 Rete!

The University of Maryland Medical Center has been at the forefront of laughter research. Their first significant findings
were presented in 2000 to the American Heart Associations 73rd Scientific Sessions. The study surveyed a group of
300, half of whom had suffered a heart attack or had undergone coronary artery bypass surgery and the other half who
were of the same age but did not have heart disease. The two questionnaires featured either multiple choice or
true/false questions to determine the participants likeliness to laugh in situations and their levels of anger and hostility.
You can take a sample survey here. Their findings revealed that those with a history of heart disease were 40% less
likely to laugh than those without the disease.
The second major study by the University of Maryland presented in 2005 focused on monitoring changes in the blood
vessels, specifically the endothelium (inner lining), as participants experienced different emotions. When the volunteers
were shown intense and stressful clips of movies their blood vessels reduced blood flow (called vasoconstriction) by an
average of 35%. However, when participants viewed clips of a funny film, their endothelium dilated and expanded to
increase blood flow an average of 22%. Further research in 2008 found that during laughing the participants mean
flow-mediated dilation was 19%. It is believed that an unhealthy endothelium is the first step in developing hardened
arteries (atherosclerosis). The study showed that laughing may help keep the endothelium healthy which should
theoretically improve ones defense against heart disease and high blood pressure.
The magnitude of change we saw in the endothelium is similar to the benefit we might see with aerobic activity, but
without the aches, pains and muscle tension associated with exercise, said Dr. Miller, who led the research and is
director of preventive cardiology at the University of Maryland Medical Center, We dont recommend that you laugh
and not exercise, but we do recommend that you try to laugh on a regular basis. Thirty minutes of exercise three times
a week, and 15 minutes of laughter on a daily basis is probably good for the vascular system.
More information on the study in 2000 can be found here, the 2005 study and Miller quote here and the 2008 study
here

http://www.zona.com/blog/index.php/a-laugh-a-day-to-keep-the-doctor-away/

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Rete!
Health news - Is laughter the best medicine?
16 March 2005 - written by Bupa's Health information team
Laughter really may be the best medicine, according to research presented to the American College of Cardiology.
Laughing appears to boost your blood flow and researchers say it may reduce your risk of developing heart disease.1
But the benefits of laughing don't stop with your heart: laughing has previously been found to help fight infections,
relieve hay fever, ease pain and help control diabetes.
What did this study find?
The researchers found that laughing increased blood flow by more than 20 percent - a similar effect to that of aerobic
activity.1 The positive effect of laughing lasted for 30-45 minutes.
In contrast, stress decreased the flow by about 35 percent.1
Almost everyone seems to benefit from having a good laugh:1
95 percent of the volunteers in the study (19 out of 20) had better blood flow after watching a comedy movie clip
70 percent (14 out of 20) had a worse blood flow after watching a stressful film sequence
What do these findings mean for me?
According to the researchers, regular laughter in your life could help to reduce your risk of developing heart disease.
They recommend 15 minutes of laughter a day as well as regular exercise to reduce your risk of cardiovascular
disease.

http://www.bupa.co.uk/health_information/html/health_news/160305laugh.html

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!Rete
CORPORATE LAUGHTER
Stress is the #1 reason for missed
work in the corporate world.
Laughter has been successfully
used in companies to reduce
people's stress, raise peoples spirits
and to create team building. A
session of laughter creates
enthusiasm, motivation and a sense
of wellbeing.
Each Corporate Laughter session is
30 minutes and takes place in your
own office. Corporate Laughter
sessions are now being scheduled.

http://www.ilaugh.us/Corporate.html

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Rete!
Estaban operando a un paciente de transplante de los riones, cuando el doctor grita:
- Detengan todo! Detengan todo que ha habido un rechazo!
Un rechazo? El rin transplantado?
Peor an, el cheque! El cheque no tiene fondos!
--------------------------------------------------------------------------------------------------------------------------------------
El mdico al paciente:
- Lo siento, pero tendra usted que dejar el alcohol, el tabaco y el sexo, porque le queda poco
tiempo de vida.
- Y as vivir ms, doctor?
- No, pero los das se le harn largusimos.
--------------------------------------------------------------------------------------------------------------------------------------
El medico le dice a su paciente en tono muy enrgico: En los proximos meses nada de fumar,
nada de beber, nada de salir con mujeres ni ir a comer a esos restaurantes caros, y nada
de viajes ni vacaciones....
Hasta que me recupere doctor?
No! Hasta que me pague todo lo que me debe!
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http://www.bepop.com.ar/humor/Medicos.html
 Gracias
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