Column: Dr Watkins On Tracking Heart Health

[Column written by Dr Kimberley Watkins]

As we continue with tips and concentrate on your heart for heart month, for week three, we will focus on heart health by tracking and being proactive with understanding your numbers. With this information, you can make decisions about your heart and work with your healthcare practitioners to make it more efficient.

Why Tracking Matters

Monitoring your heart health is crucial for long-term well-being. Monitoring key measurements such as your blood pressure, heart rate, and physical activity can help you gain valuable insights into how your lifestyle choices impact your cardiovascular health. Regular tracking can help identify potential issues early on, allowing for timely intervention and management. The only way to know your metrics is to take them and track them over time.

Tips to Track Your Heart Health

Check Your Blood Pressure: Use a reliable blood pressure [BP] monitor to measure your readings at home; this is an easy way to see if your BP is too high or too low. You can purchase an at-home monitor. Aim for readings below 120/80 mmHg for optimal heart health [although everyone's normal is different]. Keeping a log of your readings can help youidentify trends over time. Remember that at-home monitoring does not replace regular doctor visits. Do not stop taking your blood pressure medication without checking with your medical team, regardless of the readings at home.

Tips for buying a BP monitor at home:

1. Check with your doctor or healthcare professional, as you might have specific requirements [such as if you are pregnant, or child], and the monitors are validated for different people and have additional features.
2. The American Heart Association [AHA] and British Heart Foundation [BHF] recommend a monitor that measures the blood pressure at your upper arm [biceps] cuff monitor and not your wrist [only if a healthcare professional advises you to use the wrist option if there is a medical reason why you cannot use the upper arm one and take extra care because you may receive inaccurate results].
3. Make sure that the cuff is the right size for you. Measure with a tape measure around the upper arm and choose a monitor with the correct cuff size. The cuff should wrap snugly around the upper arm, with enough space to slide two fingers underneath. If you are unsure, you should check with a healthcare professional.

• Use technology: Nowadays, there is valuable technology, and you can take advantage of smartphones and wearable fitness trackers. Wearable trackers can help to monitor your heart rate, rhythm, respiration and oxygen levels during exercise and throughout the day. Although the readings do not substitute for regular health checks, they can give information about your heart’s performance. Smartphone apps are a useful way to stay motivated and help you manage your health. These apps allow you to set goals for activity levels, steps, or specific exercises.
• Keep a Journal: You can make this unique to your needs and goals. You can document your readings [as necessary], daily activities, exercise, medication adherence, and any symptoms you experience. Not only will this keep you motivated, but it will also help you to take control of your health. This journal can be a helpful reference during doctor visits and give your healthcare provider more information to have a clear picture of your heart health. Do not be alarmed; remember that one abnormal reading might not be of concern as it is a snapshot at that moment, but having this information over time provides a clearer picture.

Per the AHA and BHF advice, if you get a higher reading than usual [such as with your BP], take the recording a second time and write down both results. Check with your healthcare professional if there is any concern or an issue with your monitor.

Remember to call 911 if you are experiencing higher BP readings than is your regular and have new signs that might include: chest pain, shortness of breath, numbness, difficulty speaking, confusion, dizziness, or vomiting [or any unusual symptoms for yourself].

• Engage with the Community: Sharing your progress with your family and friends and using social media can motivate you and encourage them to join you on your heart health journey. Starting these discussions can help improve the community’s health and support one another.

So what next? You need to make sense of all this information. Once you’ve collected your health stats, please take a moment to analyze them and discuss them with your healthcare team. There might be areas you would like to improve. You might not be as active or complete the exercise routine as you would like or have higher blood pressure or other metric readings. You can use this data to your advantage and set achievable goals over the coming weeks.

Let’s continue to focus on heart health together as we progress through the final weeks of Heart Month. Remember, tracking your health statistics is a valuable tool to be used in your wellness journey. By staying informed and proactive, you can take charge of your cardiovascular health and reduce your risk of heart disease.

- Dr Kimberley Watkins

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