Silent Thieves, Silent Killers
Stop Strokes Now
Health: Prevention of Heart Attack and Stroke
Word Count 1,777
Strokes are silent thieves. They are silent killers. They rob us of our power and our independence. They rob us of our loved ones. They rob us of our lives.
In the early 1990s, my grandmother, mother and I were diagnosed with breast cancer within months of each other. We beat cancer, but the silent killers – strokes – killed my grandmother and mother. My grandmother was 91. My mother was 73. I am 70.
Strokes – brain attacks – are interruptions of blood flow to the brain. If stopped longer than a few seconds, brain cells die, robbing us of our ability, power and potential uclahealth (12/20/21).
Near 90% of strokes are ischemic. Brain blood is blocked, usually by clots. Transient Ischemic attacks (TIAs), mini-strokes, are silent fleeting brain blood flow blockages. TIAs progressively destroy memory, mobility, cognition, sleep, balance and strength. More than a third of those experiencing TIAs are unaware of the damaging attacks and are struck by a major stroke within 1 year. Hemorrhagic strokes result from a brain artery leaking or bursting. Brain stem strokes damage abilities on both sides of the body webmd cdc (12/12/21).
First aid for strokes is risky and limited. Automated external defibrillators (AEDs), can misinterpret the type of fibrillation and render an inappropriate shock. Aspirin following a ruptured brain blood vessel can increase the attack’s severity. Think FAST: Face drooping, Arm weakness, Speech difficulty, Time to call 911. Get to a hospital immediately, even if symptoms abate stroke nih webmd (12/23/21).
Strokes are the third leading cause of death and the leading cause of adult disability in the United States. They are the fourth cause of death in women, killing more women than men. 25% of women are attacked by strokes. Seniors are at increased risk, as are African Americans, twice the risk as whites uclahealth stroke cdc nih seniorliving (12/21/21).
Atrial fibrillation (Afib) is directly responsible for 20% of ischemic strokes. The heart’s electrical system malfunctions, the upper chambers quiver out of sync with the lower chambers, blood pools, and clots form. When formed in the upper left chamber, clots break loose, proceed to the lower left chamber, enter circulation and directly attack the brain webmd cdc healthline (12/20/21).
Afib is a spawner of TIAs, silent mini-strokes. Women experiencing AFib have a 50% greater risk of stroke than men. It is the direct cause of 25% strokes in people over 80 years old nice harvard mayoclinic webmd (12/20/21).
In the 1990s, my mother suffered numerous attacks of Afib, receiving medication and surgical treatment to block the abnormal electrical signals. I, too, have experienced bouts of Afib over the years mayoclinic (11/28/21).
On the morning of October 9, 2007, my mother, father, husband and I were sharing a stateroom on a cruise. I shockingly witnessed my mother slump to the floor, losing consciousness. She regained consciousness a few seconds later and apologized for feeling “a little faint.” When I told her she had passed out, she was frightened, stating this has happened before. She immediately recognized the seriousness of the attack, took control, and charged me with taking care of my father. Tragically, we did not know of FAST at the time. Ship medical personnel assessed the attack as dehydration.
On October 12, 2007, we returned to my Los Angeles home. My mother and father returned to their Lake Havasu City home the next day. That evening, around 7:00 p.m., my mother called me, declaring how good she felt. At around 10:30 p.m., she fell against the wall, told my father, “Carl, something’s happening. I can’t see,” and crumbled to the floor. These were her last words. She lost consciousness and never regained it.
Mom was transported to the hospital in Lake Havasu, then medevaced to Las Vegas. Doctors gave us no hope. A large clot had lodged in my mother’s brain stem, “blowing out both sides of her brain.” She was on life support. For two weeks, my father and I prayed and cried more tears than I imagined possible.
On October 27, 2007, my father and I made the heartrending decision to remove life support. On a cloudy, cold, blustery Las Vegas day, Mom lie in an ethereal pool of light shining through her hospital window. At about 3:30 p.m., life support was withdrawn. I held Mom’s hand as she was transported to the terminal cancer ward. I lie with her in her bed, holding her. At 9:45 p.m., I felt three small puffs of air on my face and she was gone. The “large ischemic stroke” succeeded in robbing my father of the love of his life and me of my best friend.
Clearly, we need to act to stop this silent robber-killer now. How? Physical activity is a proven key to maintaining heart and vascular health, while controlling Afib. Exercisers are 40% less likely to suffer TIAs. The American Stroke Association advocates 30 minutes of activity, 5 days a week. Senior Athlete Fitness Exam (SAFE) prescribes consistent sessions of 20-30 minutes, 3-5 days a week healthline silent-strokes heart nsga (12/21/21).
More than 46 million seniors, age 65 and older, currently live in the United States. From 2020-2030, the number should grow to 64 million and to near 90 million by 2050. Obviously, we have an increasing need for senior support services demographics (12/22/21).
To meet this burgeoning need while working to stop strokes now, I sought training and credentials from the best coaching organizations I could find. In 2018, at the age of 67, I earned my certification from 261 Fearless, Inc. to coach women. In 2020-2021, I earned my Road Runners Club of America certifications as a Level I and II Adult Coach, Youth Coach and Race Director.
We know we need to get and stay active to stop strokes now. How? Join with others. While seniors initially may be fearful, hesitant and unsure, they are also motivated to pursue a personal health journey. Clubs for seniors empower, inspire and motivate. They provide opportunities for meeting and sharing with others. Members bond, feel accountable, have fun and sessions seem easier health heart active (12/22/21).
I am blessed to coach 2 clubs of seniors: a non-profit women’s club, 261 Fearless Club Los Angeles, and a city-supported group of both men and women, the Paramount Road Runners Walking Club. I coach one-hour weekly sessions at senior and community centers, parks and on trails. I welcome seniors of all backgrounds and abilities
I do not charge dues for either of my clubs. I believe these wonderful seniors have earned the right to receive professional, caring coaching, free of charge. I expect sponsors, organizations and businesses to step up and contribute to their welfare.
I regularly publish our accomplishments in the Paramount and Pasadena Chamber of Commerce and Senior Center newsletters. I post weekly on social media, including Instagram, FaceBook, Twitter and Flickr. I recap each session and include fun photos and invitations to join us. I serve as a Commissioner on the Paramount Senior Services Commission and regularly present our club.
My goals are to help seniors actively engage with others, forge new friendships, gain confidence and leadership skills, and have fun. I stress team building, strong group identification, pride, support, and caring for each other. Commitment, buy-in and club ownership is key.
I listen, learn, instruct, model and motivate. I support the free exchange of ideas, suggestions, plans, dreams and experiences. I prioritize knowing what is going on with each member, physically and mentally. Two-way communication is ongoing and paramount.
I praise and reward individual and group progress and achievements. Members are always free to choose their own level of participation. I encourage all members to help create and modify the group’s training plan. Every participant is offered the time to lead a warmup exercise and share something about themselves.
At the club’s launch, I emphasize the rewards of improved mental and physical health, including balance, mobility and independence. I encourage members to commit to an active, engaged lifestyle. This a special time we spend together and a great opportunity for us to do something important for ourselves in a stress-free, relaxing and enjoyable setting.
We begin with simple motor tasks, including range of motion, balance and strengthening. We gradually progress to more complex movements, volume and intensity. I teach personal safety, including paying close attention to one’s body, mind and environment. I am alert to any signs of stress. I continually assess each member’s perceived exertion. I prescribe rest, recovery and avoiding overdoing it to prevent feelings of being overwhelmed, fatigue, injury, and quitting. When members feel down, are in pain, or need to take time off, I remind them this is not about a single session or two, but the larger lifestyle commitment. We are here for each other harvard (12/21/12).
I teach and model good posture, body alignment and form to prevent injury and reduce fatigue. I model holding the head high, back straight, shoulders back, arms bent and swinging at the sides, short strides, and deep, controlled breathing. I encourage members to look around, enjoy the moment and the session, and release their cares. I remind them to smile and greet others on the course. I freely praise accomplishments. I chat and walk alongside members. I appreciate that canes and other assistive devices help members gain their independence. I encourage this and offer physical support when needed. I remind all of us how good we feel after completing a session. We persevere as long as we can. We do not let age stop us.
I love learning and consistently research the latest findings on senior and women’s health. I enthusiastically implement new ideas and methods, and openly solicit participants’ reactions and experiences.
Success is witnessing each senior move from a place of fear and hesitancy to greeting me with bright eyes and big smiles. I am overjoyed as they begin to suggest and lead exercises. I am moved when I see them care for, bond with and support each other. I am grateful when they can walk with less pain.
A highlight of my life was coaching and accompanying 15 women to their first 5K race. My tears of joy mirrored theirs at the finish line. Three members, ages 74, 75 and 81, won their age groups, one setting a course record. Silent robber-killers stopped now. Quality and quantity of life achieved.
Journey On!