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.

Fat and Fit is a Fantasy - Five Ways to Control Your Weight

Reports over the last few years have lead us to believe that carrying some extra weight was OK for some people if they still had normal readings for blood pressure, blood glucose levels and cholesterol.  This has now been proven to be wrong!

New medical research from Toronto revealed this week confirms that extra weight is indeed a threat to your health even if initially everything appears to be fine. Eventually, the extra weight can wreak havoc on your body and raise your risk for premature death. 

Don't let the sunset on your diet and exercise plan for any reason. Whether it's a holiday(s) or you're on vacation, try to resist the onslaught of temptations to overeat and and/or miss an exercise session. Here are five ways to help you control your weight.

 Sunset at El Porto, Manhattan Beach, CA by Carole Jakucs, 2013. Image subject to copyright.

1. Pay yourself first: No matter what you have scheduled, make time to exercise. If you usually exercise five days per week, try to maintain that schedule. You'll burn calories at your normal rate which will help prevent packing on pounds (as long as you don't start over eating). If you're on vacation, be sure to bring a good pair of walking shoes. If you're working long hours, be creative and look for a blocks of time to exercise.
2. Drink plenty of water throughout the day and before and during special events such as parties. Doing so will help keep you full and prevent you from overeating. (Add a twist of lemon or lime for a refreshing taste).
3. Don’t drink alcohol: Alcohol is loaded with empty calories (it has no nutritional value). The extra calories end up becoming extra fat on your body. If you decide to imbibe remember to drink in moderation and never drink and drive (don’t let others drink and drive either).
4. Eat plenty of fresh fruits, vegetables, lean proteins and whole grains each day to help keep your blood sugar and energy levels stable.  These foods also have a high nutritional value so are good for your health and help keep you slim. When you need fat or oil, use Omega 3 Fatty Acids on your foods when cooking and at the table such as olive oil and canola oil. These contain heart and brain healthy fats.  
5. Don't eat junk food. If you eliminate fatty chips, cookies, cakes, pies and fast foods, you'll help keep your overall fat and sugar intake in check. Remember that many commercially prepared foods contain high fructose corn syrup and trans fats, both of which are extremely unhealthy and contribute to the development of obesity, cardiovascular disease and Type II Diabetes. If you're baking for a holiday or special occasion, try using half the sugar in your recipes and replace shortening/butter with canola oil. 

High Salt Intake and the Development of Autoimmune Disease

Here is another good reason ditch your high salt diet and reduce your salt (sodium chloride) intake: Recent research has pointed to a high salt intake as a possible risk factor for developing autoimmune disease. The research indicates that while genetics may play a role to predispose someone to developing autoimmune disease, a high salt diet may pull the trigger (so to speak) and push their body over the edge to develop actual disease. 

Many people consume too much salt in their diet. However, salt is an important electrolyte in the human body; too much (hypernatremia) or, too little (hyponatremia) can make you ill and in extreme cases, can cause death. 

(Photo Attribution: Ketchupfreak88 at the German language Wikipedia)

The general recommendation for salt intake is:  Less than 2300 mg per day for healthy adults and much less for people with certain health conditions at: Less than 1500 mg per day.  A high sodium diet is also one of the risk factors for the development of high blood pressure (hypertension).

You can lower your sodium intake by:

• Limit your consumption of sodas, fast food, packaged foods, canned foods, junk foods, condiments and use less salt when you cook.
• Learn to read your labels, as there is an abundance of sodium in many packaged foods.
• Choose lower sodium versions of packaged foods, but beware, as sometimes, these items have extra added fats and sugars to make the food taste good (given that it has less salt).
• Use fresh or organic herbs to flavor your foods to enhance the taste, give your foods more flavor, and lessen the need for added salt.

3 Tips to Strike Out Strokes

May is National Stroke Awareness Month. Strokes can kill or severely harm the person who is afflicted. Most people are aware of what a “heart attack” is, but not as many are familiar with the idea of a “brain attack”.  What is a stroke? A stroke occurs when blood flow to the brain is disrupted.  This can occur from either a blood clot that blocks blood flow to the brain or, from a blood vessel that ruptures as occurs in hemorrhagic stroke. Without proper blood flow, brain cells die.

Learn how to prevent strokes, the signs of a stroke in evolution and the care that needs to be initiated when someone is having a stroke. The life you save may be your own, someone you love, a co-worker or a stranger needing help.

1. Reduce your chances of having a stroke by leading a healthy lifestyle and eliminating known risk factors.

• Don’t smoke! Smoking damages blood vessels.
• Monitor your blood pressure to make sure it stays within a normal range.  High blood pressure damages blood vessels in the body too. 
• Maintain a healthy weight for your height and body frame. Extra weight raises your blood pressure. 
• Exercise (even walking) for 30 minutes a day on most days of the week to help maintain a healthy blood pressure by helping to control weight and improve your overall cardiovascular fitness.  
• Reduce your intake of salt. High salt intake raises blood pressure. 
• Reduce your intake of saturated fat and sugars both of which promote clogged arteries.  
• Eat a healthy diet that contains healthy fats (omega 3 fatty acids).
• Don’t drink alcohol or drink only in moderation (if you decide to drink) which means less than two drinks per day.
• If you have A-Fib (atrial fibrillation) follow your physician's or healthcare provider's medical advice regarding treatment and controlling it.
• Talk to your doctor or healthcare provider to see if daily aspirin therapy is appropriate for you. 
• If you have Diabetes, learn measures to control it. If you don't have Diabetes, learn about preventing it. 

2. Stroke symptoms can vary and can include (but are not limited to) difficulty speaking or thinking; weakness or paralysis, particularly on one side of the body, unusual sensations or tingling. Learn how to quickly recognize a stroke by learning about the term FAST (face, arms, speech, talking). Quick recognition is important so you can call 911 immediately for help. The sooner medical treatment is initiated the better.

3. What to do: A stroke is an immediate life threatening medical emergency. Call 911 to activate your local EMS (Emergency Medical System) so paramedics can respond to provide initial treatment then transport the patient to a local ED (emergency department) for further care.

Be Kind to Your Kidneys

The month of March is National Kidney Month. Today (March 14^th) is World Kidney Day. We cannot live without functioning kidneys. Our kidneys support many important functions in our bodies. Some people may think of kidney disease as only a problem for the elderly. However, kidney disease can strike at any age and from various causes.

It’s important to monitor the health of your kidneys by seeing your health care provider for a few simple tests (blood and urine) on a yearly basis.  Chronic Kidney Disease (CKD) can be silent, meaning you can have it and not know it until a very late stage, once your kidney function has severely decreased.

Many things can damage your kidneys such as certain medications, high blood pressure (also known as hypertension), diabetes, cardiovascular disease, infections, trauma and some types of cancers. Of course, we cannot control something unforeseen that may damage the kidneys such as trauma from an accident or a metastatic cancer that’s incurable, however, we can control other factors that cause kidney disease as listed below.

Exercising daily and eating a healthy diet both go a long way in preventing chronic kidney disease. By doing these you’ll be on the right track to controlling your blood pressure, helping to prevent cardiovascular disease and diabetes.  All three of these diseases damage blood vessels. When the blood vessels to the kidneys become damaged, the kidneys cannot work properly. If kidney function drops severely, a patient needs dialysis to keep them alive.

Also, avoid prolonged use of NSAID drugs; medications such, but not limited to, ibuprofen and naproxen. These over the counter medications can damage the kidneys. There are prescription medications that also damage the kidneys, so become familiar with the side effects of any medications you’re on.  *Talk to your health care provider for any questions or concerns you have about your health.

Be kind to your kidneys and learn more about kidney health as part of your overall plan for health and longevity. 

8 tips to get a good night's sleep

Getting a good night’s sleep on a regular basis is integral to maintaining good physical and mental health.  Sleep deprivation can cause a whole myriad of problems. People who are sleep deprived for the long term have an increased risk of developing depression, hypertension (high blood pressure), type two diabetes, heart attack, stroke and obesity. Short term sleep deprivation causes decreased mental functioning and delayed physical reaction time making you more susceptible to forgetfulness and accidents. Try these eight tips to improve your sleep.

1. Don’t consume caffeine containing food or drinks after 5 pm each day. (Some people may need to stop earlier.) This includes coffee, tea, colas (sodas/soda pop) and chocolate. Caffeine can interrupt sleep, either delaying the time you fall asleep or making you wake up during the night.
2. Go to bed at the same time each night. This helps your body maintain its own natural sleep cycle and rhythm.
3. Maintain a cooler bedroom. A cooler room temperature has been proven to aid sleep.
4. Don’t use electronic devices after 8 PM this includes computers and cell phones. The blue light in the background is a known sleep disruptor interfering with the production of melatonin (a hormone produced by the brain) which helps us sleep. Some people find that e-book devices also interfere with their sleep.
5.  Have a light, healthy snack at bedtime such as an organic apple and peanut butter, or a glass of organic non-fat milk with some whole wheat crackers. Combining a lean protein with a healthy carbohydrate can help with sleep.
6. Don’t eat a heavy meal after 7 PM. Heavy food intake can keep you awake especially if you’re battling acid reflux.
7. Don’t consume alcohol. Alcohol can disrupt the sleep cycle.  If you plan on drinking, only have one, with your dinner and before 7 PM.
8. If you’re surroundings are noisy, look for ways to either eliminate the noise or offset it with “white noise”, such as pleasing soft music, a fan or the low humming sound of an air filter.

If you think you have a medical problem causing your lack of sleep such as obstructive sleep apnea, swollen tonsils or adenoids, lung or heart problems, see your doctor as soon as possible for a medical diagnosis and treatment.