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.

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. 

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.