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We are local women from around the world who promote global understanding
through friendship.
Contact us for membership information.

February is Heart Health Month

February is American Heart Month when everyone can focus on their cardiovascular health. Taking time to care for your heart can be challenging as you go about daily life, but it’s easier than you think to show your heart the love it deserves each day. Small acts of self-care, like taking walks, getting quality sleep, and cooking healthy meals, help your heart.

Heart-healthy living involves understanding your risk, making healthy choices, and taking steps to reduce your chances of getting heart disease, including coronary heart disease, the most common type. By taking preventive measures, you can lower your risk of developing heart disease that could lead to a heart attack. You can also improve your overall health and well-being.

Consider making one, or several, of the below lifestyle changes. Here’s how to start:

Move more

  • Get at least 2½ hours of physical activity each week—that’s just 30 minutes a day, 5 days a week.
  • Can’t carve out a lot of time in your day? Try 5, 10, or 15 minutes a few times a day. Some physical activity is better than none.

Eat healthy foods

  • A healthy diet low in sodium and saturated fat is key to heart disease prevention.
  • Eat vegetables, fruits, whole grains (high in fiber), vegetable oils, and fat-free or low-fat dairy products.
  • Limit food sugar and other sweeteners.
  • Limit alcohol, which can raise your blood pressure.

Aim for a healthy weight

  • Being overweight is hard on your heart. It increases your risk of having heart disease, a stroke, high cholesterol, high blood pressure, and diabetes.
  • Choose heart-healthy foods and get regular exercise to help you achieve and maintain a healthy weight.

Quit smoking

  • The chemicals in tobacco smoke harm your heart and blood vessels in many ways.
  • Quitting is hard, but many people have succeeded, and you can too. Ask your family and friends for support in your effort

Reduce stress and improve sleep

  • Stress can contribute to high blood pressure and other heart risks.
  • Not getting enough sleep or regularly getting poor-quality sleep increases the risk of having high blood pressure, heart disease, and other medical conditions. Aim for 7–9 hours of sleep a night.

Know your numbers

  • Meet your heart health goals by keeping track of how much you exercise, your blood pressure, your cholesterol numbers—all of which can impact your heart health—and tell your doctor how you’re doing.

Upcoming Events

Please Note!!

This list is a quick summary of the next three events on our schedule. Click any of the event titles above to go to the Events page for the full listing. Once there, click the title of any scheduled activity on the Events page for more details.

Section 1

Techie Small Group Poll

Section 1

Are you tired of asking your grandchildren for help with your email? Are you afraid to explore your tablet because you’re afraid you’ll “screw it up"? Does the computer seem incomprehensible and maybe even dangerous?

I’ve had a few requests for a small group on how to “do techie stuff". This made my little silicon heart so glad! I want nothing more than to help empower women to confidently use the devices that are supposed to make their lives easier. THEY serve YOU and will if you know what to do.

Before setting up a group, however, I want to be sure I address what most people want to know. I’ve put a poll on the website to focus in on what information people want and how many are interested in participating.

Select from the three choices below. Let me know also if you plan to attend or not so I can get an idea of how many people are interested. I am planning to hold the session in the fall.

9
Techie Small Group Subject

Select from the options below.

8
Techie Small Group in the Fall

I plan to attend.

Member Birthdays

Click on any of the names below
to send a birthday greeting via email.

Member Support

We also encourage and comfort our members in times of challenge. If you are aware of any such need, please contact Heather Rush, TBI Secretary, via email.

Click here to launch an email request.