Prairie Health & Wellness Newsletter — February 2025, Edition 14
Pillar of the Month: Movement
Regular activity can reduce many risks for cardiovascular disease, including obesity, high blood pressure, blood sugar dysregulation, and more.
A Word from Karen Wheeler, APRN
Keep Your Heart Healthy
When I was a nursing student back in the early 1980s, one of my first rotations was in Coronary Care. I fell in love with the challenge of caring for critically ill patients and did that for 17 years before completing my Master's Degree as a Family Nurse Practitioner. The heart and the entire circulatory system are so wonderfully complex that, here I am, decades later, still fascinated with them! Having worked in conventional medicine for so many years, I am comfortable with caring for patients with high blood pressure, arrhythmias, heart attacks, and strokes and I have made learning the functional medicine approach to heart disease a priority in my current practice. American Heart Month is celebrated in February to raise awareness about heart disease and promote heart health, so it is only fitting for our newsletter to focus on cardiovascular disease treatment and prevention.
Understanding the Risk Factors
According to the Center for Disease Control, heart disease is the number one cause of death in this country for both men and women. Almost 50% of American adults are diagnosed with heart disease. Commonly quoted risk factors for heart disease are high blood pressure, high cholesterol, diabetes, obesity, tobacco use, physical inactivity, and stress. However, Dr. Mark Houston, a cardiologist with an integrative cardiology practice in Nashville, TN, points out that there are nearly 400 risk factors in his book "What Your Doctor May Not Tell You About Heart Disease." That statement really got my attention! Dr. Houston points out that the root causes of cardiovascular disease start as functional changes in our teens and progress to structural changes as we age.
All of those risk factors are making changes in the endothelium, which is the lining of the blood vessels. Those "changes" are really just inflammation, which causes arterial stiffening and lipid deposits in the sub-endothelial layers of the arteries, which eventually leads to acute events such as heart attacks and strokes. Let's unpack the functional approach to addressing this inflammation and getting to the root causes of cardiovascular disease.
Cholesterol - The Truth
Every day, people with normal cholesterol levels suffer heart attacks and strokes! This is more evidence to suggest that cholesterol is not the bad guy, inflammation is! Knowing how much cholesterol and what kind your body has is not as important as knowing the particle size and functionality of the different lipids. This information can be measured using advanced lipid testing, which we often recommend to "at-risk" patients at PHW.
The thinking is that when the LDL cholesterol particles are bigger and less inflammation is present, they are less likely to infiltrate the endothelial lining. Likewise, HDL cholesterol needs to be found in high enough numbers and functionality because it is the "clean-up crew" that neutralizes damage caused by inflammation. In some people, the HDL level is just too low to keep up with the high amount of inflammation, while in others it may not be functioning well enough. HDL becomes dysfunctional from inflammation, heavy metal exposure, infection, or poor nutrient intake. Addressing these factors can improve the functionality of HDL and therefore lessen the risk of cardiovascular events. C-reactive protein (CRP) is a marker of HDL dysfunction and inflammation and is routinely checked to monitor the effectiveness of interventions.
Blood Pressure
Blood pressure is considered a risk factor for heart disease because of the stress that it puts directly on the blood vessels as well as the heart as a pump. Since the heart can never completely rest, it is imperative not to overwork it so the pump doesn't wear out! Blood pressure varies from minute to minute and is affected by many factors such as being overweight, hydration status, caffeine, tobacco use, stimulant medications, and stress.
Dr. Houston points out that a person's blood pressure should "dip" during the night by approximately 10% of their daytime readings and that people who do not "dip" or whose blood pressures go up during the night are at increased risk of cardiovascular events. He suggests using a 24-hour blood pressure monitor to document a person's blood pressure including their "dipper" status. There are several natural approaches to help support your blood pressure and you should discuss them with your PHW provider to determine what may be appropriate for you.
Blood Sugar Levels
Normal blood sugar is essential to preventing cardiovascular disease. When glucose levels in the bloodstream are high, it causes inflammation in the lining of the vessels. While conventional medicine would accept fasting blood sugars of up to 100 as normal, Dr. Houston considers the ideal fasting blood sugar to be 75! In the conventional world, a blood sugar taken 2 hours after eating a meal is considered normal at 140, but functionally should be limited to 100 to lessen the risk of atherosclerosis. Continuous glucose monitors are small devices that can be worn to measure blood sugar levels in real-time, which limits the need to poke your finger to check your levels. There are also several supplements and dietary practices that can help improve blood sugar levels.
Nutrients
Various nutrients are helpful with cardiovascular health, including red yeast rice, which has natural cholesterol-lowering effects, and vitamins C and E, which help decrease inflammation. Eating a Mediterranean diet that includes olive oil, cruciferous vegetables, and fish can reduce the risk of cardiovascular disease by way of fiber, antioxidants, and healthy fatty acids. Dr. Houston also considers garlic, lycopene, resveratrol, niacin, and a good balance between essential fatty acids GLA, DHA, and EPA to be beneficial for cardiovascular health. The Omega 3 level is so important that we include it in our PHW Member Panel so we can be sure to optimize it through dietary changes and/or supplementation.
Functional Approach to Cardiovascular Health
Prevention of cardiovascular disease with a healthy lifestyle is key. Eat a diet that is rich in antioxidants and essential fatty acids. Avoid tobacco products and inflammatory foods, such as seed oils and foods that are highly processed and full of sugar. Manage stress, prioritize good sleep, and maintain an ideal body weight and composition with a daily exercise program. Work with your PHW provider to understand your risk factors including family history, blood sugar levels, Omega blood panel, and blood pressure readings. While nothing makes us bulletproof, these are sure ways to help reduce the overall risk of heart disease!
Stay Tuned for our Online Supplement Store Coming Soon!
Annual DXA Scans
DXA scans are quick, painless scans that provide an in-depth analysis of lean muscle mass, fat mass, visceral adipose tissues and resting metabolic rate. We use the detailed Body Composition report to set specific goals for movement and nutrition and assess for increased muscle mass and decreased adipose tissue. We utilize the Bone Density Scan to measure bone mineral density, screening for osteopenia and osteoporosis. There are 2 annual DXA scans included in your Membership.
PHW Podcast 011 - Muscle Activation with Ian Foley
Dr. Davis sits down with Ian Foley, Wichita's only certified Muscle Activation Techniques (MAT) Specialist, to explore how muscle function impacts movement, recovery, and even emotional well-being. Muscle Activation Techniques is a game-changer for athletes, chronic pain sufferers, and anyone wanting better mobility. If you've ever struggled with nagging pain or muscle imbalances, this episode is a must-listen!
Supplement Highlight: Omega MD
Omega MD contains a potent blend of omega 3 fatty acids EPA and DHA. Omega 3 fatty acids are beneficial essentially for all areas of the human body, including the heart, brain, skin and joints. The fish are sourced from a strategically-placed facility in the far South Pacific Ocean off the coast of Chile, guaranteeing the freshest raw material available, full traceability of the product, and unparalleled purity.
Checkout our Heart Healthy Meals Cookbook!
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