prevention and fitness – Page 22 – watercress words by Dr Aletha

updated February 6, 2026

February is American Heart Month . Valentine’s Day is February 14. So, let’s explore our hearts and how we can keep them healthy.

At this previous post you can learn about the HEART’S anatomy and how it works.

Heart diseases affect any and sometimes multiple parts of the heart- the atria, ventricles, the valves, the aorta, the pulmonary artery and veins, the walls and the coronary arteries (not shown in this diagram. )

In this post I reviewed common heart disorders.

Exploring heart disease-when hearts “break”

understanding common heart conditions

Keep reading

7 Major Types of HEART DISEASE.

Congenital heart disease (problems present at birth)
Cardiomyopathy- disease of the heart muscle
Coronary artery disease/myocardial infarction ( heart attack)- the most common cause of death in the United States
Congestive heart failure
Sudden cardiac death
Arrhythmia-irregular heart beats
Hypertension- high blood pressure

electrocardiogram- tracing — An electrocardiogram, EKG, records the heart beats produced by the heart’s electrical system.

Protecting our HEARTS from Disease, Disability, and Death.

7 major risk factors for heart disease

smoking
hypertension
excess body weight
sedentary lifestyle, too little physical activity
high blood fats (cholesterol)
high blood sugar (glucose)
poor nutrition

Other Risk Factors

Gender– unfortunately males are somewhat more at risk, especially at younger ages.
Age– our risk increases as our age does.
Ethnicity– some ethnic groups have a higher risk. In the United States these are African Americans, Native Americans, Hispanics.
Family history– This means a close relative, like a parent or sibling, who developed heart disease young, or less than 50 years old.

Recognizing that you may have a heart problem can be the first step to getting effective treatment. Here are

7 Symptoms of a Heart Problem

Chest pain– this is probably the most recognized heart disease symptoms, but is not unique to heart disease, nor is it always found in heart disease.
Shortness of breath– especially if it occurs with minimal exertion, or if you find you have less tolerance for exertion.
Palpitations– this means feeling like your heart is beating too fast, too hard, or at irregular intervals.
Fatigue- especially if out of proportion to physical activity, if you tire more easily or quickly, or seem to have less energy than in the past
Unexplained weight gain or swelling in the feet and legs
Dizziness or lightheadedness when standing or walking, especially after exertion.
Syncope, the medical term for fainting or passing out, especially if no other obvious cause (some people know they faint at the sight of blood, or with certain smells; that form of fainting is usually harmless, unless injured from falling)

a heart monitor showing a heart tracing EKG

blue berries, strawbeerries, and orange slices-Nutrition Facts

How To Keep Your HEART Healthy

Keeping our hearts healthy involves changing the first 7 risk factors I mentioned, which doctors often call modifiable risk factors.

Stop smoking– consider these 7 surprising reasons to be smoke free
Control your weight– achieve and stay at a healthy weight.6 steps to losing weight and gaining hope
Be screened for diabetes and high cholesterol; if found, manage with your doctor’s supervision .10 Silent Signs of Diabetes
Get more active, do some physical activity on a regular basis.Health lessons from the Women’s World Cup
Eat less junk food, make healthier food choices.
Have your blood pressure checked regularly (ask your doctor how often). If you have hypertension, follow your doctor’s management plan, which may include medication. Learn more from FamilyDoctor.org
Control and manage stress. Medical studies suggest that emotional stress can bring on cardiovascular disease. You can learn more from Dr. James Marroquin’s fascinating post.

Dr Aletha lifting arms like an ice skater shadow behind her — My husband took this photo of me at the Olympic Training Center in Colorado Springs. I’m not in the class of those athletes, but I try to move intentionally and eat healthily.

Always Exploring the HEART of Health

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Dr. Aletha

This information is current as of the date of original publication or update. It may have changed by the time you read this. I invite you to fact-check what you read here.

Please do not use this information for diagnosis or treatment purposes. Before making health decisions, discuss with your physician or other qualified healthcare provider.

updated January 27, 2026

This post was originally written and posted 2 years before we had even heard of SARS-CoV-2, aka COVID-19. Four years later, “flu” symptoms are just as likely to be due to COVID as influenza, maybe more so. Still, we need to be vigilant because neither has disappeared. This post focuses on influenza.

To many people “the flu” is any respiratory illness characterized by some combination of fever, cough, congestion, headache, fatigue, and body aches. That term has become so nonspecific even we doctors use it that way.

But, correctly, it refers to influenza, one of many viruses that cause illness. The illnesses caused by the other viruses are “colds”, upper respiratory infections, aka URIs, bronchitis, pharyngitis, sinusitis, and pneumonia.

The human respiratory system — The respiratory tract including the nose, sinuses, mouth, throat, trachea, bronchi in blue and the lungs (pink). Infections can involve the breathing organs from the nose all the way down to the lungs. (photo complimentary from Pixabay)

Before the rapid flu test, using a nasal swab, we doctors diagnosed influenza by the characteristic symptoms, confirmatory findings on exam, and knowing there was an outbreak in the community.

The test is not absolutely necessary but is helpful for confirmation in the event the illness doesn’t progress as expected or to differentiate it from other illnesses, especially COVID.

Vaccination-key to prevention

The World Health Organization (WHO), Centers for Disease Control and Prevention(CDC) , the National Foundation for Infectious Disease and every other reputable medical organization recommends vaccination against influenza.

My family and I always get vaccinations which have successfully protected us without side effects or adverse reactions. There are risks, as is the case for any medical procedure, or other things we do in life. In this case we have decided the benefit outweighs the risk.

Other tips to stay well and protect others

Stay home if you are sick, and ask your family, co-workers and employees to do the same.
If you absolutely must go out among other people, put an effective mask over your nose and mouth.
Cover your nose and mouth when coughing or sneezing
Wash your hands frequently.
Clean frequently touched surfaces.

Hand hygiene saves lives. — a common sight now in public restrooms

Antiviral (influenza) medications

Tamiflu

The antiviral drug Tamiflu, generic oseltamivir, will “shorten the duration and severity of symptoms” by 1-2 days, if started early (within 24-48 hours). There is some evidence that it will also lessen the risk of serious complications , especially in higher risk people (see below ).

I warn people that even with Tamiflu they will still feel miserable for a few days. But if it gets you back to school or work a day earlier, it may be worth the cost.

Oseltamivir can also be prescribed for prevention, if you know you have had close contact with someone with confirmed influenza, such as a household member. It’s only effective though for that episode, a 10 day course taken as soon as possible after exposure.

Xofluza

Xofluza, generic baloxavir, is for treatment of uncomplicated influenza for children and adults 12 years and older, who have been sick for no more than 48 hours. Patients take 2 tablets as a single dose. It can also be used post exposure .

Relenza

Relenza, generic zanamivir, is a dry powder that is inhaled twice daily for 5 days or daily for prevention

Peramivir

Peramivir (Rapivab): A single-dose intravenous (IV) injection for 6 months and older, typically only used for patients needing admission to a hospital .

Home care of influenza

Rest; eat and drink as normally as possible; extra fluids if running a fever
Non-prescription cough/congestion /pain/fever meds

Don’t confuse Tamiflu (generic oseltamivir) a prescription anti-viral drug with Theraflu, an over the counter drug that treats symptoms.Theraflu does not affect the course of the illness.

Here are more general guidelines on what to do if you get a respiratory illness from FamilyDoctor.org.

Flu complications

Influenza causes uncomfortable disabling symptoms but most people recover fairly quickly and fully. In some cases influenza can progress rapidly and overwhelm the respiratory and/or nervous systems, leading to death.

People also die from complications of influenza, and infants, young children and the elderly have greatest risk.The most common fatal complication is bacterial pneumonia, infection in the lung.

Influenza can also attack the nervous system causing brain inflammation (encephalitis and/or meningitis) and paralysis in the form of Guillain Barre syndrome .

an xray of healthy lungs with no signs of pneumonia. — Healthy lungs with no signs of pneumonia.

High risk persons-take influenza seriously

Persons with chronic illnesses like diabetes, lung disorders, chronic liver or kidney disease, depressed immune systems and cancer , as well as infants and persons of advanced age are at greater risk of complications and should always consult a physician if feeling ill. If you are not sure if you fall into that category, ask your doctor.

Exploring the HEART of Health