Vitalis

    After a heart attack we are prescribed daily medication. Making the medication part of our routine reduces the risk of forgetting, however setting an alarm for when it is time to take them is a good backup should something unexpected change our routine (see Vitalis Checklist).     Using a pill box or container can help keep track - especially the boxes divided by days of the week and times of the day.   It’s important to keep a current record of all medication we take so we can give it to healthcare professionals when needed. A good way of recording them is to take a photograph of the medicine packaging (ensuring the medication names and dosages are clearly shown) and store in our phone. For quick access, the photograph is best placed in its own folder.   It can also be beneficial to keep a medication list (see Vitalis Medication List) in our purse or wallet. Keeping a current list can provide vital information to healthcare professionals if we ...

    Food plays a starring role in heart health. What we eat and when we eat affects how our body functions.   We are given a lot of information after a heart attack on what foods we can eat and any diet changes that need to be made. Although it may seem like there are many changes to be made, and that can be overwhelming, keeping it simple to begin with can make the changes easier to adopt. Keep recipes and meal planning simple (see Vitalis Menus and Meal Planner). Use basic ingredients such as fresh vegetables, whole grains, oats, etc. Start with basic healthy meals, then overtime we can start adding more ingredients and healthy alternatives as we source them.   A healthy fresh diet is best for us, however economic factors can impact the foods we eat. Increases in food prices and affordability of healthy foods can affect our dietary patterns.   There are changes that can be made regardless of budgets such as cutting out fried foods in favour of steamed,...

    It can take many months to recover from a heart attack, so in that time we receive support from a range of healthcare professionals. Other support can come from family, friends, our community, and the workplace.   Support from family, in particular our household, is vital in establishing new habits and routines. From diet changes to lifestyle changes, family supporting the changes can contribute to kicking unhealthy habits permanently, for example, smoking.   As soon as we are going out for short walks having a walking buddy can be beneficial for physical support (if needed) and emotional support. For those who do not have a walking buddy, having a mobile phone at hand may offer reassurance should assistance be needed.   Support can come from many sources including local and/or online support groups. These can be helpful in many ways: we can take what we need from these groups, of which many things are positive, but we must be mindful everyone has di...

    It’s essential to safely begin exercising (short walks) after a heart attack to strengthen the heart. It’s always best to start gently and slowly build up. Initially it is important to get up and walk around in the home even if just for a few minutes at a time. Having a heart attack can leave us feeling apprehensive about exercising but following healthcare professionals' advice, adhering to our walking programme, listening to one's own body and taking it slowly should alleviate any fears, any concerns we have we should talk to a healthcare professional.   Although we may want to stay inside at home whilst recovering, it is important for our physical health and our mental health to get back into our community. Short daily walks outside benefit our heart health, boost vitamin D, and decrease stress and anxiety.   We should build up gradually and to rest the body when needed. If we do not feel well enough or feel too tired, it’s okay to miss that day's walkin...

    Surviving a heart attack is a life changing experience and one that changes us in many ways, however it’s important for us to get back to self.   A heart attack can leave us feeling emotional, anxious, and irritable so it is no wonder with so much going on we can find it difficult to concentrate and focus. Mental activities such as word puzzles and number puzzles not only benefit concentration but are good for mental health such as relieving stress.   Practising skills to see how the body reacts after a heart attack can help to get back to self. Going through the actions of an activity without the application of the activity gives an indication of any discomfort to muscles especially those that involve the chest muscles. For example: mime the action of sweeping the floor. Practising skills will improve muscle memory. Always check with a healthcare professional before resuming activities after a heart attack.   Gentle activities in the garden such a...

    Lifestyle changes are habits that we change in our lives that are beneficial to our well-being.   Habits are practises we do frequently that become part of our lives and that’s why a habit can be difficult to give up.   When something becomes part of our lives it becomes a part of us and our identity. Giving up a habit can feel like giving up a part of ourselves.   The first step in successfully giving up an unhealthy habit, for example, smoking, is to detach from it. It helps to stop using a habit as a personal label.   Stop referring to oneself as a smoker, instead change the narrative to ‘I am giving up smoking’.   The next step is to change the routine around the habit. If our habit involves an action, change the action at that time. To use the smoking example: instead of smoking a cigarette, make a hot drink and stand outside in the fresh air for five minutes (cravings usually last three to five minutes).   These changes to ou...

    With so much information given after a heart attack from medication to diet, exercise to lifestyle, it can all become a whirl of words and an avalanche of advice, so it’s no wonder many want to shut it all out for peace and quiet. With emotions all over the place, possible sleep disturbances, and restrictions on the body, finding calm in the chaos can be difficult but that’s where routine benefits recovery.   Daily routines can help set out our daily actions that keep us on track on our road to recovery at a time when we may face daily stress and anxiety.   When we feel vulnerable and dealing with a range of negative emotions it can seem impossible to have a positive attitude to recovery, but it is possible.   Deciding to take a shower or to get dressed is a positive step. Starting with small actions and gradually building them up over time can help everyday tasks seem less intimidating.   A positive attitude does not mean we smile and pret...

    When dietary changes have been encouraged for health, it can be difficult and at times confusing to seek alternatives for meals. Menu examples are good templates to start with as they allow us to adapt them to fit our own dietary needs. Breakfast Menu Example Oatmeal/Porridge* Adorned with berries or fruit of our choice, flax seeds, chia seeds or nuts. Make with water or low-fat milk.   Poached Eggs on Toast Two poached eggs on lightly toasted wholegrain bread, with layer of spread (with added stanols).  Sprinkle of herbs to finish (optional).   Fruit and Yoghurt* Greek yoghurt or a plain low-fat yoghurt . Add fruit of our choice.   Fresh Fruit Platter* Berries, grapes and apples or whatever fruit we fancy.   Toast Wholegrain bread lightly toasted, with layer of spread (with added stanols) or low-fat soft cheese.   *Not grapefruit                  ...