Make Time for Your Health - Pay Yourself First

The COVID-19 pandemic has thrown many of us off our game. With gyms and dance studios closed, long lines at grocery stores and many other businesses either shuttered or their services altered, we've had to change our schedules, our lifestyles and our workout routines - and that's just for starters. 

Now the holidays are here. The holiday season is a busy time for all us. But don't let the pandemic or the holidays deprive you of your health and fitness.

Here are some tips to help you stay healthy:

• Make time to exercise each day. We know that daily exercise is good for the cardiovascular, respiratory and musculoskeletal systems. Exercise also helps to reduce insulin resistance (so it improves insulin sensitivity) which helps to control blood glucose levels. Exercise also helps to improve mood.

• Shop for healthy, whole foods (not processed) either in-person or by utilizing the many grocery shopping apps. Plan your meals and invest in a little extra time to cook nutritious meals.

• Stay away from foods with additives. Unhealthy foods that contain food additives such as artificial colors, flavors and preservatives are inflammatory. They are not good for our bodies and brains. 

• And don't forget your sleep. Health experts generally advise to get between 7 - 9 hours of sleep per night. This helps to strengthen our immune system, and reduce the stress hormone known as cortisol. Cortisol can wreak havoc on the body when levels are too high for too long.

Pay yourself first. Make time for daily exercise, healthy eating and ample sleep each night. Why? If you don't make time for your health today, there's a good chance you'll be forced to spend time with an illness (such as high blood pressure, type 2 diabetes or heart disease) tomorrow. 

Seven Tips for a Healthier Heart

American Heart Month just wrapped up in the U.S. And with spring around the corner with its promise of new life with flowers abloom, it's a good time to think about your life with healthy habits that can lower your risk of heart disease. Heart healthy habits are good for your whole body (and brain) too.

Boston Common by Carole Jakucs, 2016. Image subject to copyright.

Increase your activity – Exercise 30 minutes daily to help maintain weight and improve overall fitness (check with your doctor before you start) which will help reduce your risk for cardiovascular disease and type 2 diabetes.

Eat a healthier diet – Reduce or cut down on junk foods (pastries, chips, candies, sodas and alcohol) and bad fats such as saturated fats (red meat and full fat dairy) and hydrogenated oils (in junk foods and even some so-called healthy snacks and foods). Increase your intake of fresh vegetables and fruits, lean proteins and whole grains - to help maintain overall health by getting a variety of vitamins and minerals in your diet.

If you smoke – QUIT! Smoking damages the cardiovascular system and causes a multitude of health problems and illnesses.

De-Stress – Look for ways to decrease stress in your life as ongoing stress can raise your risk for cardiovascular disease.

Maintain a healthy weight – Find out what your healthy weight is for your height and body frame and work to stay within that range. Excess weight increases the risk of cardiovascular disease, type 2 diabetes and some cancers too.

Monitor your serum (blood) levels of cholesterol and triglycerides (with your healthcare provider) with a goal of achieving readings in the heart healthy target levels.

Enjoy life! Life can get busy with work and tasks – make the time to do things that make you happy such as being with cherished family and friends and pursuing hobbies you love.

Six Ways to Stay True to Your Heart

It’s American Heart Month. And since heart disease is the # 1 killer of adults in the U.S. now may be a good time to consider your lifestyle and find ways to improve your heart health.

While heart disease and its causes can be complex, here are six ways you can help to reduce your risk of developing heart disease:

Honolulu, Hawaii by Carole Jakucs, 2016. Image subject to copyright.

Don’t smoke - Smoking damages blood vessels and can cause high blood pressure, heart attacks strokes and kidney disease. It also raises your risk of developing lung other cancers and COPD. Control your blood pressure - Monitor your blood pressure to keep it within the normal range which is generally considered 120/80 or lower. High blood pressure damages blood vessels setting the stage for heart attacks, strokes and kidney disease. Consuming a healthy diet that contains recommended amounts of potassium, calcium and magnesium also helps to control blood pressure. Don’t eat foods high in sodium as too much salt increases blood pressure. See the DASH diet for more information. Exercise (even walking) at least 30 minutes per day, most days of the week. (Get your doctor’s approval before you begin). Exercise helps burn calories to help control your weight, improve circulation and reduce stress.   Maintain a healthy weight for your height and frame size. Being overweight places a burden on your heart and blood vessels. It also raises your risk of developing Type 2 Diabetes. Eat a healthy diet that includes plenty of fresh vegetables and fruits, legumes and beans, whole grains, lean protein and olive oil. Reduce your intake of saturated and trans fats (hydrogenated oils) high fructose corn syrup and junk foods. Consider a Mediterranean Diet which most experts agree is a heart healthy diet. Try to keep your stress under control. High stress levels are known to increase your risk for heart disease by raising cholesterol levels and blood pressure. Contact your physician for any questions or concerns you have about your health.

Five Ways to Help Your Heart

February is “American Heart Month." While February is also the month we celebrate Valentine's Day, think of flowers and all things dear to our heart; it's also a good time reflect on the health of our heart. Heart Disease is the number one killer of both men and women in the United States. While any disease and its causes can be complex, here are five things you can do that may help to reduce your risk of developing heart disease. 

Roses by Carole Jakucs, 2014. San Marino, CA. Image subject to copyright.

• Exercise at least 30 minutes daily most days of the week. Consult with your doctor or health care provider before beginning any exercise program.
• If you smoke, STOP! Smoking damages blood vessels which can lead to high blood pressure, strokes, heart attacks and kidney disease in addition to raising your risk of developing Cancer and COPD.  
• Eat a healthy diet that includes plenty of fresh organic produce (vegetables and fruits), whole grains and lean protein. Follow a diet that is low in saturated and trans fats (trans fats are also known as "partially hydrogenated oils") salt and sugar (including high fructose corn syrup). Try to incorporate healthy monounsaturated fats in your diet such as olive oil. Following a Mediterranean diet is generally considered a heart healthy diet.
• Monitor your blood pressure to keep it within the normal range which is generally considered 120/80 or lower. High blood pressure damages blood vessels setting the stage for heart attacks, strokes and kidney disease. Consuming a healthy diet that is low is salt (sodium) and contains appropriate amounts of potassium, calcium, magnesium and fiber also helps to control blood pressure. Incorporating these into your diet is part of what's known as the DASH Diet (Dietary Approaches to Stopping Hypertension).
• Maintain a healthy weight for your height and frame size. Obesity raises your risk of a wide range of illnesses and diseases.

*Contact your physician or health care provider for any questions or concerns you may have about your health.