HealthyLife Articles

Tag: heart

  • Love Is Healthy For Your Heart

    Heart & Circulation Problems

    Couple on beach making heart shape with their arms.

    Heart health isn’t just about not smoking and controlling cholesterol and blood pressure.

    *  Loving and feeling loved is vital to a healthy heart, as well as your overall well-being.

    *  Studies have consistently shown that:

    – Negative relationships raise the risk of heart problems.

    – Marriage lowers the risk of heart attack in both men and women of all ages.

    – People who hugged often showed lowered blood pressure and levels of stress hormones.

    Plan to spend time with loved ones. Go on a date with your partner once a week. Have a weekly family outing or game night.

    Say, “I love you,” “I care about you,” and “You mean a lot to me.” Give hugs. Cuddle a pet.

    Don’t spend too much time on your smart phone and other devices if it leads to neglecting loved ones.

    Health at Home Lifetime book by the American Institute for Preventive Medicine. www.HealthyLife.com. All rights reserved.

    © American Institute for Preventive Medicine

  • Take Control Of Your Blood Pressure

    General Health Conditions

    Part of a blood pressure cuff and medications.

    Getting older, having a family history of high blood pressure (HBP), and being African American are risk factors you cannot control. Lower risk factors for HBP that you can control.

    Action Step:Get your blood pressure checked at every office visit or at least every two years.

    Health at Home Lifetime book by the American Institute for Preventive Medicine. www.HealthyLife.com. All rights reserved.

    © American Institute for Preventive Medicine

  • Cardio Training

    Healthylife® Weigh

    Part 5

    Man swimming.

    Short for cardiovascular training, “cardio” helps strengthen your heart and other muscles. Cardio also causes the brain to release natural substances, called endorphins, that give you a natural “high.” Aerobic exercise also promotes brain health and challenges your mind.

    Cardio training uses large movements that involve multiple muscle groups, such as your legs, buttocks, and abdominals, all at once. Popular aerobic activities are brisk walking, running, cycling, swimming, and low-impact aerobic dancing.

    Low-Intensity, Steady-State (LISS) Cardio

    Do this type of cardio at a low-to-moderate intensity level. With LISS cardio, you should be breathing at a rate that still allows you to be able to talk to someone. Some examples are walking around your neighborhood or riding a bike at a moderate pace. This type of cardio is most helpful when maintained for 30-45 minutes. Work up to this length of time.

    Group Exercise Classes (e.g., Zumba®, step, kick-boxing, spin)

    *  Find a class through your local community center, YMCA, or another fitness center. Many classes are offered in the mornings and evenings and on weekends to accommodate busy work schedules.

    *  Find an instructor who teaches in a style and tempo you feel comfortable with.

    *  For your first class, arrive early and let the instructor know it is your first time. They may help you set up your equipment or introduce you to someone else in the class who can help you.

    *  High-impact aerobics can strain the knees, hips, and ankles. Step aerobics is lower-impact but should still be avoided by anyone with knee problems.

    *  Modify exercises to a level that you can do comfortably. Ask the instructor for advice.

    Walking

    *  Find a safe place to walk. Your neighborhood, a large shopping mall, or local park may offer safe options. Many fitness centers also have indoor walking tracks or treadmills.

    *  Hold your head up and keep your back straight.

    *  Bend your elbows as you swing your arms.

    *  Take long, easy strides.

    Swimming

    *  Swim in a pool or lake supervised by a lifeguard. If the area is unsupervised, do not swim alone.

    *  Take lessons to learn to swim safely and to improve your technique.

    *  Rest frequently and drink water. It can be harder to notice that you are sweating in the pool and becoming dehydrated.

    *  Wear goggles to protect your eyes.

    *  Wear a swim cap if you have long hair. This will help keep hair out of your face and reduce drag.

    *  Rinse off after swimming and use lotion to keep your skin from drying out.

    High-Intensity Interval Training (HIIT)

    LISS is a good place to start with cardio training. Within a few weeks, start to incorporate HIIT training as well. This type of cardio is much more effective at boosting your metabolism and helping with fat loss.

    To do HIIT, alternate between longer periods of low-intensity exercise and shorter bursts of high-intensity exercise. The high-intensity parts should be short, such a walking as fast as you can for 30 seconds, to get your heart rate up. You should feel like you are working at 90% of your maximum effort. Immediately switch to low-intensity exercise, like walking at a medium pace, for a minute or two to bring your heart rate down. Repeat this pattern several times. Work up to 15 to 20 minutes of HIIT. You can also do intervals of 30 seconds of high-intensity exercise and 30 seconds of low-intensity exercise.

    HIIT revs up your metabolic furnace and you can burn a lot of calories in a short period of time. This may be more interesting and enjoyable than exercising at the same rate for your entire workout.

    You can use the same types of exercises that you enjoy for LISS (like running or biking). Or, you can use other full-body exercises, such as jumping jacks and push-ups. Search “HIIT ideas” online or download an app that provides workouts on a timer.

    Plan a HIIT Workout with Popsicle Sticks

    1. Get at least a dozen popsicle sticks.

    2. Write one short exercise on each popsicle stick. Write exercises you know how to do and enjoy. Ideas:

    – Jumping jacks – Push-ups

    – Lunges – Bicep curls

    – Squats – Side leg lifts

    – Front leg lifts – Mountain climbers

    – Bicycle kicks  – Tricep dips

    – Reverse lunges – Jumping rope (or pretending to)

    3. Put the sticks in a cup or a jar.

    4. Pull out 4 sticks. You will be doing these activities after a short warm up.

    5. Warm up for 5 minutes by briskly walking or doing jumping jacks. Notice that your heart rate is higher.

    6. Set a timer for 15 minutes.

    7. Do the 1st activity as many times as you can in one minute.

    8. Walk for one minute.

    9. Do the 2nd activity as many times as you can for one minute.

    10. Walk for one minute.

    11. Do the 3rd activity as many times as you can for one minute.

    12. Walk for one minute.

    13. Do the 4th activity as many times as you can for one minute.

    14. Walk for one minute.

    15. Repeat steps 7 through 14.

    Ideas Using Your Popsicle Sticks

    Keep your jar of exercise ideas out where you can see it. Pull a stick:

    *  When a commercial break comes on TV or the radio.

    *  In the morning after you wake up.

    *  While studying or reading and you need a break.

    *  When you feel anxious or overwhelmed.

    Do the activity on the stick for one minute. Or, set a goal to do a certain number of that exercise. For example, 25 jumping jacks. Keep your popsicle sticks fresh! Add new ideas and things you like to do. Remove sticks that you dread pulling.

    © American Institute for Preventive Medicine

  • 5 Numbers You Need To Know By Heart

    SELF-CARE CORNER

    Close-up image of doctor's hand holding a green apple.

    Pass codes, phone numbers, social security numbers, clothing sizes and addresses. We all have a lot of numbers in our heads, but heart experts at The Ohio State University Wexner Medical Center say there are 5 more numbers you need to know. These are the numbers your doctor will use to assess your risk for getting heart disease.

    1.Blood pressure.This is the force of blood against the walls of the arteries. It’s measured as two numbers-the systolic pressure, as the heart beats, over the diastolic pressure, as the heart relaxes between beats. A normal blood pressure is under 120/80. Talk to your doctor if it is higher than that. Simple lifestyle changes can help you lower your blood pressure and potentially avoid taking medication.

    2.BMI.This measures your weight for your body surface area. It is used as a reliable indicator of body fatness for most people. Use an online calculator to assess your risk. Search for “BMI” atwww.nhlbi.nih.gov.

    3.Waist circumference.Fat that is carried around the abdomen increases the risk of heart disease and type 2 diabetes. Measure your waist at the belly button, not where your clothing waistband sits. Women should be less than 35 inches and men should be less than 40 inches at the waist.

    4.Cholesterol.While the body makes all of the cholesterol it needs, it is also found in animal sources of food. High cholesterol can lead to heart disease and build-up of plaque in the arteries. Know your total cholesterol number and your low-density lipoprotein, or LDL, number. That’s the bad cholesterol that can cause problems. A healthy cholesterol number is below 200. A healthy LDL number is below 130, 100, or 70 depending on your heart disease risk.

    5.Blood sugar.This reading tells doctors how much glucose is in the blood. High levels of blood glucose cause diabetes, which increases the risk for cardiovascular disease. A healthy fasting blood sugar number is under 100 after not eating for 8 hours.

    © American Institute for Preventive Medicine

  • Cold Hearts (Why Shoveling Snow Is Extra Dangerous)

    WELL-BEING

    Image of person shoveling snow from the driveway.

    While you may be used to battling frigid temperatures and the inevitable snowstorms that arrive every winter, are you aware of the dangers these pose to your heart?

    “When the temperature outside drops, our blood vessels narrow to prevent our bodies from losing heat. This is a natural response that can also put people with heart conditions and those involved in strenuous exercise at greater risk of having a heart attack,” says Dr. Holly Andersen of the Perelman Heart Institute at NewYork-Presbyterian Hospital/Weill Cornell Medical Center.

    Shoveling snow is one of the most strenuous and dangerous winter exercise activities. It can raise blood pressure, and coupled with the effects of colder temperatures, shoveling can increase heart attack risk drastically. Take these precautions:

    *Warm up.Warm up with stretching and light activity before shoveling, exercising or beginning more strenuous physical activities.

    *Bundle up.When going out to shovel, always wear a scarf over your mouth and nose to warm the air before you breathe in, and dress in layers. Layering clothes underneath a windproof and waterproof outer shell helps maintain body heat.

    *Push the shovel.It is less strenuous to push the snow rather than lifting it, and this reduces the risk of overexerting yourself.

    *Take breaks.You should take frequent breaks while shoveling to give your muscles, especially your heart muscle, a chance to relax. You may also consider sharing the work with a friend to make the workload lighter and ensure that you are not alone in the event of an emergency.

    *Consult a doctor.If you are over the age of 50, overweight, out of shape or have suffered a heart attack, you should consult a doctor before shoveling snow or starting any exercise routine.

    © American Institute for Preventive Medicine

  • Go Red To Manage Pain

    SELF-CARE CORNER

    Image of cherry juice.

    Tart cherries may help reduce chronic inflammation, especially for the millions of Americans suffering from joint pain and arthritis, according to research from Oregon Health & Science University. The researchers suggest tart cherries have the “highest anti-inflammatory content of any food” and can help people with osteoarthritis manage their disease.

    In a study of women ages 40 to 70 with inflammatory osteoarthritis, the researchers found that drinking tart cherry juice twice daily for three weeks led to significant reductions in important inflammation markers-especially for women who had the highest inflammation levels at the start of the study.

    Often thought of as “wear-and-tear” arthritis, osteoarthritis is the most common type of arthritis. Athletes are often at a greater risk for developing the condition, given their excessive joint use that can cause a breakdown in cartilage and lead to pain and injury, according to the Arthritis Foundation.

    Along with providing the fruit’s bright red color, the antioxidant compounds in tart cherries-called anthocyanins-have been specifically linked to high antioxidant capacity and reduced inflammation, at levels comparable to some well-known pain medications.

    Available every day of the year in dried, frozen, and juice forms, tart cherries are a versatile ingredient to include in any training or inflammation-fighting diet.

    © American Institute for Preventive Medicine

  • Olive Oil

    HEALTHY EATING

    Image of olives and olive oil.

    Olive oil is a more healthful choice than many other cooking fats. Using olive oil in place of saturated fats has been shown to help lower bad cholesterol and raise good cholesterol levels, which is why olive oil is heart healthy.

    Know these facts about olive oil, from the North American Olive Oil Association:

    *  Extra virgin olive oil is the most flavorful olive oil, with an unlimited range of flavors spanning from smooth and subtle to peppery and pungent. A finishing drizzle of extra virgin olive oil can enhance the texture, taste, and aroma of food.

    *  Olive oil, sometimes referred to as “classic” or “pure” olive oil, has a milder flavor with just a hint of fruitiness. The subtle flavor of olive oil makes it a perfect everyday cooking oil and easily adapts to a number of cooking methods such as grilling, sautéing, roasting, frying, and baking.

    *  Use bottled olive oil within 8 to 12 weeks of opening. Sealed packages can keep for up to 2 years.

    *  Dark bottles or tins are best at reducing potential damage from light.

    *  Avoid packages that show signs of improper handling or storage such as dust on the bottle, broken or loose seal on the cap, or an orange tint to the oil, which could indicate overexposure to fluorescent lighting or that heat has damaged the oil.

    *  Look for a country of origin statement, which is required by federal labeling laws and is typically found on the back label near the nutritional information.

    © American Institute for Preventive Medicine

  • Pump Up Your Heart In 5 Easy Steps

    SELF-CARE CORNER

    Image of older women laughing.

    Did you know that a good night’s sleep can help prevent heart disease? That’s just one way to lower your risk. Dr. Holly Andersen, director of education and outreach at NewYork-Presbyterian Hospital/Weill Cornell Medical Center, offers some easy steps to improve heart health and overall well-being:

    Step 1: Know your numbers.

    Your blood pressure, cholesterol, and triglyceride levels are the most important numbers you will need to know before you take the path to good heart health. A normal blood pressure level is 140/85 or lower, total cholesterol levels should be less than 200, and triglycerides less than 150.

    Step 2: Start walking.

    Exercise really is the fountain of youth. A simple 20- to 30-minute walk a few days a week can actually cut your risk of premature death by more than half. Physical activity also improves sleep, reduces stress, elevates mood, reduces blood pressure, improves cholesterol, improves brain health, and prevents memory loss.

    Step 3: Laugh out loud.

    Laughter is good medicine. Just 15 minutes of laughter is about equal to 30 minutes of aerobic exercise with respect to our heart health. So choose funny movies on Netflix. Laughter has also been linked to the healthy function of blood vessels, an increase in the brain hormones that improve mood, and reduction of pain  and anxiety.

    Step 4: Focus on your waistline, not your weight.

    Your waistline is a better measurement of your overall health than your weight because the amount of fat around your waistline is directly linked to high blood pressure and high cholesterol and can place you at increased risk for diabetes. Anything you can do to make your waistline smaller is definitely a step in the right direction. Liposuction doesn’t count!

    Step 5: Get a good night’s sleep.

    Sleep is one of the most undervalued elements of our daily routines, but it is absolutely vital to good health. Lack of sleep increases your blood pressure, induces stress, increases your appetite and slows down your metabolism, dampens your mood and decreases your brain power.

    © American Institute for Preventive Medicine

  • Simple Ways To Lower Cholesterol

    SELF-CARE CORNER

    Image of oats shaped in a heart.

    You can’t feel or see high cholesterol, but it’s nothing to brush aside. People with high cholesterol have twice the risk of heart disease as those who have normal levels. The Centers for Disease Control and Prevention says 1 out of 3 American adults has high cholesterol – and less than half of them get the treatment they need.

    A simple blood test, done at least every five years, can tell you if you have high cholesterol. If your levels are high, your doctor may put you on a cholesterol-lowering program. This may include medicine, but often includes changes you can make at home to be healthier.

    Lifestyle changes are an important way to lower high cholesterol and cut your risk of heart disease. Even if your cholesterol isn’t high, these changes can help you keep it at a healthy level. The American Academy of Family Physicians says people should:

    *Avoid smoking or quit if you do smoke.Smoking lowers your good cholesterol. Talk to your doctor if you need help quitting tobacco.

    *Work toward a healthy weight.Losing just a few pounds can lower bad cholesterol and triglycerides.

    *Get active.Exercise can raise HDL (good) cholesterol and lower LDL (bad) cholesterol and triglycerides. Try for 30 minutes of activity, 5 days per week.

    *Get more fiber in your diet.Soluble fiber, found in oats, legumes, and fruits and vegetables, may help lower cholesterol.

    *Eat healthy fats.Avoid saturated and trans fats found in many processed, fried and animal foods. Focus on healthy fats found in olive oil, fish, avocados, seeds and nuts.

    *Eat more vegetarian proteins.Beans, nuts, peas, soy and lentils are healthy proteins that don’t have the saturated fats found in most meat.

    *Limit foods with cholesterol.Healthy people should eat less than 300 milligrams of cholesterol per day. People with heart disease may need to eat less than 200 milligrams a day.

    *Ask about supplements.Some natural supplements can help lower cholesterol in addition to making healthy diet and exercise changes. These include:

    – Plant sterols and stanols

    – Omega-3 fatty acids (usually found in fish oil supplements)

    – Red yeast rice

    Always ask your doctor before taking any natural supplements, especially if you have health conditions or take any medicines.

    © American Institute for Preventive Medicine