Keeping your heart healthy is one of the most vital indicators of overall health in the body. It can be as simple as the routine performance of movements that most people can do. Let the board-certified specialists at Virgin Islands Orthopaedics and Sports Medicine in Saint Thomas and Saint Croix be your hub for education concerning exercises for heart health. Drs. Jeffrey Chase and Ahmet Sayan are here for you.
Cardiovascular exercise is critical to proper blood oxygenation, as it increases the blood circulation and encourages deep breathing. Let’s discuss some exercises that improve heart health and performance:
Walking briskly for 30 minutes a day, 3-4 times a week is a terrific way to get your heart rate up and the blood moving through your body. For an added challenge, go for a hike in the mountains.
Throw yourself a party
Turn on some music at home and dance! Exercising your heart does not have to be a grueling job. Dance while you make dinner or clean your home.
Go for a run
Running is a surefire way to work out your heart. Ensure your running shoes fit properly and that you are well hydrated before your run.
Move some weights around
Weight training with challenging weights is a good way to get the heart going. Weightlifting also encourages aggressive fat loss, so your heart benefits in multiple ways.
Take a dip
Swimming is another fun way to tone the body, exercise your heart, and get your blood circulating. Whether it's in a pool or natural surroundings, swimming increases the heart rate and requires you to focus on your breath.
Need more info on how to incorporate positive changes and goals to your workouts? Contact Drs. Jeffrey Chase and Ahmey Sayan at Virgin Islands Orthopaedics and Sports Medicine. Reach our beautiful Saint Thomas office at (340) 714-2845. We also serve Saint Croix at (340) 692-5000.
Activities we love -- like sports -- can be the highlight of our lives, but often that means we sustain injuries doing those things. The care team at Virgin Island Orthopedics and Medical Specialists understands this and endeavors to bring you quality care while you recover from your sports injury. Just talk to Drs. Jeffrey Chase and Ahmet Sayan at our St. Croix or St. Thomas locations.
Some tips for recovery
- Experts at Harvard Medical school encourage prevention as the best defense from a sports injury. Wearing headgear, mouthguards, goggles, or anything else that is required for your particular sport should be your number one priority.
- Wear your braces if you need and have them. Injuries often leave tissues stretched or torn, and braces allow stability in the injured area without allowing the body to move too much.
- Get plenty of rest. Taking it easy and even including naps during the day help the body recover faster than requiring the body to perform on a sleep deficit.
- Hydrate your body. Drinking enough water allows more cushioning through the joints and helps to reduce swelling in damaged muscle tissue.
- Take it easy. Do not try to do too many things, especially when you’ve first injured yourself. Moving the body part may cause tenderness or outright pain. If this is the case, stop the activity and try again at another time.
- Ice the damage. Ice helps to stave off swelling, heat, and pain that can make the site of injury feel worse.
- Keep an open mind and an optimistic perspective. Working with your practitioner means communication and consistency. There may be exercises that are harder than others or routines that are harder to stick with, but when your body is fully healed, you will be happy to have done them.
Another great way to recover from a sports injury is physical therapy at Virgin Island Orthopedics and Medical Specialists. Contact Drs. Jeffrey Chase and Ahmet Sayan in St. Thomas (340) 714-2845 and St. Croix at (340) 692-5000 to schedule an appointment.
How your doctors in Saint Thomas and St. Croix can help with painful gout symptoms
Are you suffering pain in your feet and toes that never seem to go away? You could have gout, an inflammatory condition that can cause pain in your joints. The good news is that your doctor can help. Dr. Jeffrey Chase and Dr. Ahmet Sayan are the doctors at Virgin Islands Orthopaedics & Medical Specialists, offering a wide variety of medical services, including treatment for inflammatory conditions like gout. They have two convenient office locations in Saint Thomas and St. Croix to help you feel better.
What is Gout?
Gout is a type of arthritis that can cause severe pain. It also may be accompanied by swelling, redness, and a feeling of heat in the joint. Typically, it affects one joint at a time, and the big toe joint is a common starting point. You may also have gout in your other toes, your ankles, or your knees. Gout can flare up, causing intense pain, and then go into remission. The period of remission can last for weeks, months, or even years before another flare-up happens.
You may be at higher risk of developing gout if you are male, are obese, or drink excessive amounts of alcohol. Some medical conditions increase your risk of developing gout including diabetes, high blood pressure, or congestive heart failure.
Relieving a Gout Flare-Up
There are a few things you can do which may reduce gout flare-ups. You can try:
- Maintaining a healthy weight
- Limiting the amount of alcohol you drink
- Limiting the amount of red meat you eat
Your St. Thomas and St. Croix doctor may also recommend effective treatment strategies, which include:
- Taking prescription-strength anti-inflammatory medication
- Taking uric acid lowering medications
- Increasing low impact exercises and activities
- Losing weight to reduce joint stress
If you think you might be suffering from gout, Dr. Jeffrey Chase and Dr. Ahmet Sayan can help you feel better. To find out more about causes, symptoms, and treatment of gout and other medical conditions, call the doctors at Virgin Islands Orthopaedics & Medical Specialists. You can reach them in Saint Thomas at (340) 714-2845 or at their office in St. Croix at (340) 692-5000. Call today!
The leading cause of death in the United States, heart disease is not a condition to be taken likely. Fortunately, there are steps you can take to reduce your risk of a heart attack. Lifestyle adjustments and habits can have a powerful impact on the health of your heart, and at Virgin Islands Orthopaedics and Medical Specialists in St. Thomas and St. Croix we are dedicated to helping you lead a heart-smart lifestyle. Here are some ways you can reduce your risk and achieve your best health:
Smoking, and even exposure to second-hand smoke, increases your risk of suffering a heart attack, as well as slowing the recovery process. Ask your provider about programs and aids to help you quit smoking if you are struggling to give up nicotine.
Physical activity is an important component of heart health. Any activity that raises your heart rate counts, from vigorous exercise like running to more low impact activities like biking. Even performing chores and playing at the park can help strengthen your heart.
Eat a nutritious diet
While it's okay to have treats on occasion, make sure the majority of your caloric intake comes from unprocessed, vitamin, and mineral-rich foods. Fruits, vegetables, lean meats and dairy, whole grains, and healthy fats like nuts and olive oil are great choices. Remember to include plenty of fiber in your diet, and limit saturated and trans fats. If you're having a problem creating a healthy meal plan, talk to your St. Thomas and St. Croix providers.
Watch your cholesterol
"Bad" cholesterol, or LDL, should be kept at a low level to reduce the risk of a heart attack, while "good" cholesterol, or HDL, should be a higher number. Diet and fitness may be enough to get your cholesterol on track, or your provider may prescribe medication.
Maintain a healthy weight
Obesity, or being underweight, can put a strain on your heart. Because body mass index measurements don't take into account factors like muscle percentage, age, and fitness level, ask your provider to help identify your ideal weight range, and adjust your diet and fitness as necessary to achieve that weight.
Keep your stress low
A high-stress lifestyle can do a number on your heart, so it is important to find a balance between work, leisure, and sleep. Try mediation, breathing exercises, or talking to a friend if you find your stress levels are peaking.
Reach out to the experts at Virgin Islands Orthopaedics and Medical Specialists today for more tips on reducing your risk of a heart attack. Call our St. Thomas office at 340-714-2845 or reach our St. Croix location at 340-692-5000.
We usually hear more about men's susceptibility or risk of heart attacks but what women go through is underreported. Truth is, "about 1 in 16 women age 20 and older have coronary heart disease," according to the Centers for Disease Control and Prevention. You should call 911 and rush to the hospital if someone has a heart attack, and notify your Virgin Island Orthopaedics and Medical Specialists in St. Thomas and St. Croix.
What is a heart attack?
A heart attack is when arteries supplying the heart with oxygenated blood narrow because of plaque buildup. Very little oxygen or none at all reaches the heart, causing a heart attack. Here's an animation of a heart attack to give you a better idea of what happened.
Heart Disease and Heart Attacks: Men vs. Women
Heart disease in men is usually due to coronary artery blockages, obstructive coronary artery disease. Women develop heart disease in the smaller arteries.
Symptoms of a Heart Attack
Women’s most common heart attack symptom is chest pain, just like men, but women are more likely to suffer from other symptoms, like shortness of breath, nausea, vomiting, and back or jaw pain. It's important to know the difference so you can seek proper treatment from your providers in St. Croix and St. Thomas.
Other symptoms include:
- Pressure in the chest that lasts more than a few minutes
- Shooting pain in one or both arms, back, neck, jaw or stomach
- Breaking out in a cold sweat
"Heart disease is the leading cause of death for women in the United States," according to the Centers for Disease Control and Prevention. Women often underplay symptoms and assume they have the flu or acid reflux.
Angina in Women
Angina is a precursor to a heart attack. You may feel tightness, pressure, or discomfort in your chest while exercising or stressed. If you suffer from angina, you need to speak with your doctor in St. Thomas or St. Croix. Symptoms in women include:
- Feeling out of breath
- Abdominal pain
- Sharp chest pain
Need a consultation?
If you need to speak with a doctor, contact Virgin Island Orthopaedics and Medical Specialists in St. Thomas and St. Croix at either location: (340) 714-2845 for St. Thomas or (340) 692-5000 for St. Croix.
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