Train Medical Clinic

🌟 The Impact of Stress on Your Health 🌟

👋 Let's talk about something important today: STRESS and its effect on our health! 💔 We all experience stress in our lives, but sometimes we might not realize just how much it can impact our overall well-being. 🤯 Here are some eye-opening facts about how stress can affect our health:

🌿 Physical Health: Stress can take a toll on our bodies, leading to headaches, muscle tension, stomach issues, and even a weakened immune system. 😰 This means we might be more susceptible to catching colds or other illnesses when we're under prolonged stress.

🌿 Mental Health: Stress can have a profound impact on our minds. It may lead to feelings of anxiety, depression, or even contribute to more serious mental health conditions. 🧠 Taking care of our mental health is just as important as our physical health, so don't hesitate to seek help if you're struggling.

🌿Sleep Problems: Ever noticed how stress can keep you up at night? 😴 High-stress levels can disrupt our sleep patterns, leaving us feeling exhausted and drained during the day. Adequate rest is crucial for our bodies and minds to function at their best.

🌿Heart Health: Chronic stress can negatively affect our cardiovascular system, increasing the risk of heart disease and hypertension. ❤️ It's essential to find healthy ways to manage stress to protect our hearts in the long run.

🌿Weight Management: Stress can sometimes lead to emotional eating or loss of appetite, both of which can disrupt our weight management efforts. Strive for balanced eating habits, even during stressful times.

🌿Skin Issues: You might not have known this, but stress can also affect our skin! It can trigger breakouts, worsen existing skin conditions, and even contribute to premature aging. So, don't forget to pamper yourself and your skin during stressful periods! 🧖‍♀️

Remember, everyone experiences stress differently, and it's okay to feel overwhelmed from time to time. The key is to find healthy ways to cope with stress. 🌈 Whether it's through exercise, meditation, spending time with loved ones, or pursuing hobbies, make self-care a priority! 💕

If you have any tips or experiences dealing with stress, feel free to share them in the comments below. Let's support each other in this journey to better health and well-being! 🤗

10 TIPS FOR MAINTAINING A HEALTHY LIFESTYLE AND BODYWEIGHT.

1. Measure and Watch Your Weight. Keeping track of your body weight on a daily or weekly basis will help you see what you’re losing and/or what you’re gaining.

2. Limit Unhealthy Foods and Eat Healthy Meals.

3. The Sun Is Your Best Source of Vitamin D
When your skin is exposed to sunlight, it makes vitamin D from cholesterol. The sun's ultraviolet B (UVB) rays hit cholesterol in the skin cells, providing the energy for vitamin D synthesis to occur. Vitamin D has many roles in the body and is essential for optimal health.

4. Drink Water and Stay Hydrated, and Limit Sugared Beverages.

5. Exercise Regularly and Be Physically Active.
At-home workouts may be a good idea. But you can also walk your dog or run outside.

6. Reduce Sitting and Screen Time. Exercise can’t immunize you from your sedentary time. Even people who exercise regularly could be at increased risk for diabetes and heart disease and stroke if they spend lots of time sitting behind computers. Practically speaking, you could consider taking breaks from sedentary time, such as walking around the office/room a couple of times in a day.

7. Get Enough Good Sleep.There is a very strong connection between sleep quality and quantity and your immune system.

8. Go Easy on Alcohol.

9. Find Ways to Manage Your Emotions.

10. Use an App to Keep Track of Your Movement, Sleep, and Heart Rate

Keep healthy everyone! 😊

Some fast facts about hypertension:
1. It is sometimes referred to as a " SILENT KILLER" as most people who have it are symptom free.
2. It is chronic or lifelong condition.
3. It often accompanies other risk factor for atherosclerotic heart disease, such as dyslipidemia, (abnormal blood fat levels), obesity, diabetes mellitus, metabolic syndrome, and a sedentary lifestyle.

With that in mind, it is important to constantly monitor our blood pressure and to keep a healthy and active lifestyle.

Heart healthy habits are formed by repetition ♻️ Making these 5 practical changes to your lifestyle will help you create lasting impacts 💪

1️⃣🥦Eat a heart healthy diet
2️⃣🏋️Be more active
3️⃣🚭Be smoke-free
4️⃣Understand and control your cholesterol
5️⃣Understand and control your blood pressure

🔑The key is to remain consistent. Imagine what 20 years of heart healthy habits could look like 😍❤️

*Types of Heart Disease*
*Heart Failure
occurs when the heart can no longer pump effectively to meet the needs of the body.

*Coronary Artery Disease
or coronary atherosclerosis, occurs when the blood vessels that supply the heart become clogged. Usually, coronary artery disease develops when cholesterol plaques build up and block blood flow into the heart. Since the heart is always working, it needs a constant supply of blood flow.

*Heart Valve Disease
The valves of the heart help control blood flow and ensure it is moving through the heart effectively. When the valves become diseased, they can form leaks, and blood flow can become insufficient or regurgitant.3 Another form of valve disease can occur when the valve becomes stenotic (constricted) and narrow, which limits how much blood can pass through.

*Congenital Heart Disease
are those that are present at birth. Many congenital heart diseases occur due to changes in heart structure that occur during development. Usually diagnosed shortly after or within a few weeks of birth. Recent advances in prenatal care allow healthcare providers to identify some congenital heart diseases during pregnancy, before the baby is even born. Most hospitals will screen babies for heart disease.

*Cardiomyopathy
occurs when the heart muscle becomes diseased and unable to pump effectively. In many cases the exact cause of cardiomyopathy is not identified. The best way to think about cardiomyopathy is that it is a disease of the heart that does not fit into one of the above categories.
Heart failure and cardiomyopathy are closely related, however heart failure is more severe than cardiomyopathy.

*Heart Infections
Similar to other organs in the body, the heart is at risk for developing infections caused by bacteria, viruses, and other organisms. Heart infections can impact the ability of the heart to function properly.

Since the heart pumps blood to the rest of the body, an infection in the heart can put other organs at risk of becoming infected. However, prompt identification and treatment can help ensure these infections are under control.

Infections in the heart are described based on where they occur:

Endocarditis—the inside lining of the heart is infected7
Myocarditis—the heart muscle is infected
Pericarditis—the outermost lining of the heart is infected

In addition, the different valves of the heart can harbor infections which can lead to valvular heart disease.

Want to boost immunity? Here are the best antioxidant sources...

📌Water and Healthier Drinks📌
✔Benefits of Drinking Water
Getting enough water every day is important for your health. Drinking water can prevent dehydration, a condition that can cause unclear thinking, result in mood change, cause your body to overheat, and lead to constipation and kidney stones. Water has no calories, so it can also help with managing body weight and reducing calorie intake when substituted for drinks with calories, such as sweet tea or regular soda.

Water helps your body:

📍Keep a normal temperature.
📍Lubricate and cushion joints.
📍Protect your spinal cord and other sensitive tissues.
📍Get rid of wastes through urination, perspiration, and bowel movements.
📍Sporty woman drinking water after exercise
📍Your body needs more water when you are:

In hot climates.
📍More physically active.
📍Running a fever.
📍Having diarrhea or vomiting.
Everyone should consume water from foods and beverages every day.
Although there is no recommendation for how much plain water everyone should drink daily, there are recommendations for how much daily total water intake should come from a variety of beverages and foods.

Daily total water intake (fluid) is defined as the amount of water consumed from foods, plain drinking water, and other beverages. Daily water intake recommendations vary by age, s*x, pregnancy status, and breastfeeding status. Most of your fluid needs are met through the water and other beverages you drink. You can get some fluids through the foods that you eat—especially foods with high water content, such as many fruits and vegetables. Drinking water is one good way of getting fluids as it has zero calories.

Healthier Drink Options
Of course, there are many other beverage options besides water, and many of these can be part of a healthy diet.

📌Low- or no- calorie beverages
Plain coffee or teas, sparkling water, seltzers, and flavored waters, are low-calorie choices that can be part of a healthy diet.

📌Asian boy drinking milk drinks with calories and important nutrients Low-fat or fat-free milk; unsweetened, fortified milk alternatives; or 100% fruit or vegetable juice contain important nutrients such as calcium, potassium, or vitamin D. These drinks should be enjoyed within recommended calorie limits.

📌Other Beverages
Sugary drinks: Regular sodas, fruit drinks, sports drinks, energy drinks, sweetened waters, and sweetened coffee and tea beverages, contain calories but little nutritional value.

📌Alcoholic drinks: If you choose to drink alcohol, do so in moderation.

📌Caffeinated drinks: Moderate caffeine consumption (up to 400 mg per day) can be a part of a healthy diet .

📌Drinks with sugar alternatives: Drinks that are labeled “sugar-free” or “diet” likely contain high-intensity sweeteners, such as sucralose, aspartame, or saccharine. According to the Dietary Guidelines for Americans, “replacing added sugars with high-intensity sweeteners may reduce calorie intake in the short-term…yet questions remain about their effectiveness as a long-term weight management strategy.

📌Sports drinks: These are flavored beverages that often contain carbohydrates, minerals, electrolytes, and sometimes vitamins. The average person should drink water, not sports drinks, to rehydrate.

Do not wait for your symptoms to worsen. Message us for doctor consultation at the comfort of your home. ❤

What are the four valves of the heart?

Our heart has four valves – one for each chamber of the heart. The purpose of the four valves of the heart is to decide the pathway for efficient blood flow through the heart. They open and close to help move blood from one area to the other. The four valves move through the four chambers of our heart.
The arteries are the smaller chambers on the top, and the ventricles are the smaller chambers on the bottom. These four valves of our heart are:

✔The mitral valve

✔The aortic valve

✔The tricuspid valve

✔The pulmonic valve

What is the heart?
The heart is a fist-sized organ that pumps blood throughout your body. It's the primary organ of your circulatory system.

Your heart contains four main sections (chambers) made of muscle and powered by electrical impulses. Your brain and nervous system direct your heart’s function.
FOUR CHAMBERS OF HUMAN HEART
📌Its significant role is to pump blood throughout the body.
📌Enables transport of oxygen-rich blood to all components of the body.
📌Helps regulate adequate blood pressure throughout the body.
📌Transfers nutrients to cells, tissues, and all parts of the body.

What does a heart diagram look like?
The inside and outside of your heart contain components that direct below:

Happy Women's Day!

Generally, at rest, your heart rate should be between 60 to 90 beats per minute, and it should beat in a steady, regular rhythm 🫀

However, it is usual for your heart rate to increase, especially when you engage in physical activities, and decrease throughout the day.

🛑 If you want to know your resting heart rate, locate your pulse at the wrist or the side of your neck and count the number of beats within 30 seconds before doubling it.

Health reminder: Changes in your heart rate can vary as you age and may indicate a heart condition. If your heart rate persistently exceeds the normal range, speak with a doctor.

Follow Train Medical Clinic to discover more heart-related information. If you are interested, slide into our DM or call us for a consultation 🥰

Have a Heart - Healthy Valentine's Day!

To all valued patients of Dr. Christine Train Bilbao:

Clinic schedule for the next week will be on:
MONDAY---------(FEBRUARY 6, 2023)
TUESDAY---------(FEBRUARY 7, 2023)
WEDNESDAY-------(FEBRUARY 8, 2023)

For emergency please go to the nearest EMERGENCY ROOM or
CALL :09190063385 or
MESSAGE: Train Medical-Clinic

Thank you and keep safe!!!

To all valued patients of Dr. Christine Train Bilbao:

Clinic schedule for the week will be on:
WEDNESDAY---------(FEBRUARY 1, 2023)
THURSDAY-----------(FEBRUARY 2, 2023)
FRIDAY-----(FEBRUARY 3, 2023)

For emergency please go to the nearest EMERGENCY ROOM or
CALL :09190063385 or
MESSAGE: Train Medical-Clinic

Thank you and keep safe!!!

Have a Happy Mind, Happy Heart, and Happy Life!

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