Ear less; move more; live longer. Works like a charm
Generally, exercise is considered good for you. However, physicians and medical doctors previously prescribed bed rest to people with heart failure, fearing exercise could potentially lead to additional health problems.
Now, research from the University of Missouri has found exercise can improve the health of blood vessels in the heart for people with heart failure. The finding is based on a study looking at swine, which have very similar blood vessels and heart muscles – both structurally and functionally – as humans. Continue reading
This blog has evolved over the nine years I have been writing it. Starting as a men’s weight-loss helper, it has developed into a general good health and long life messenger. I have also learned along the way about certain physical dangers that are not at once obvious. I think I am most concerned with the dangers of a sedentary lifestyle. It’s possibly that being sedentary does a person more damage than smoking. This seems particularly insidious to me as when folks retire, they think about ‘taking it easy.’ Big mistake. One specific aspect of that is prolonged sitting. Check out my Page – The dangers of too much sitting for more details.
Major physical changes occurred in the human heart as people shifted from hunting and foraging to farming and modern life. As a result, human hearts are now less “ape-like” and better suited to endurance types of activity. But that also means those who lead sedentary lives are at greater risk for heart disease. Those are the main conclusions from a unique study led by Aaron L. Baggish, MD, director of the Massachusetts General Hospital (MGH) Cardiovascular Performance Program. Baggish and his collaborators examined how ape hearts differ from those of humans, why those differences exist and what that means to human health. Continue reading
In the gift that keeps on giving department, a study of nearly half a million people has found for the first time that those with heart or blood vessel problems benefit more from having a physically active lifestyle than do healthy people without cardiovascular disease (CVD). Exercise is good and if you have heart or blood vessel problems, it is even better.
Increased physical activity reduced the risk of dying during a six-year follow-up period for people with and without CVD, but the researchers found the greatest reduction in risk was in people with CVD and this continued to reduce the more exercise they did.
The study, which is published in the European Heart Journal  today (Sunday), is also presented at the same time at the European Society of Cardiology (ESC) Congress 2019 together with the World Congress of Cardiology in Paris, France .
There is plenty of evidence to show that physical activity reduces the risk of dying from CVD in healthy people; there is less evidence of its effect in people with pre-existing CVD although guidelines recommend it, and, until now, no study has compared the beneficial effect of physical activity between people with and without CVD. Continue reading
First of all, just what is the DASH Diet? The healthy DASH diet plan was developed to lower blood pressure without medication in research sponsored by the US National Institutes of Health, Dietary Approaches to Stop Hypertension (DASH).
The DASH diet emphasizes the eating of fruits, vegetables, nuts, whole grains, poultry, fish, and low-fat dairy products while reducing consumption of salt, red meat, sweets and sugar-sweetened beverages. It is similar to the Mediterranean diet but differs in recommending low-fat dairy products and excluding alcoholic beverages.
A diet proven to have beneficial effects on high blood pressure also may reduce the risk of heart failure in people under age 75, according to a study led by researchers at Wake Forest School of Medicine, part of Wake Forest Baptist Health.
The observational study of more than 4,500 people showed that those individuals under 75 who most closely adhered to the DASH Diet had a significantly lower risk of developing heart failure than those whose eating habits were least in keeping with the diet.
The research is published in the current online issue of the American Journal of Preventive Medicine. Continue reading
As you can see, majority of the risk factors that can hurt your heart health can be prevented – the answer lies in your hands.
These are risk factors along with the preventive options:
- High blood cholesterol – Eat right by having a balanced and healthy diet. Your fasting blood glucose should preferably be less than 100 mg/dL.
- High blood pressure – Manage blood pressure through exercise and medications. Keep the numbers below 120/80 mm Hg.
- Physical inactivity – Get moving and stand more. Spend 150 minutes of moderate intensive activity per week, like brisk walking. And opt for 75 minutes of vigorous-intensity activity. Eat less; move more; live longer. A sedentary lifestyle is a killer. Check out my Page – Do you know the dangers of too much sitting?
- Obesity and overweight – Lose weight to find your healthy weight. Target a Body Mass Index (BMI) of less than 25. Check out my Page – How dangerous is a big belly?
- Smoking – Stop smoking altogether, quit it. Your alcohol intake should be within limits too. Check out my Page – How many ways does smoking harm you?
- Diabetes – Reduce blood sugar by being conscious and careful of your food and beverages intake.
You will be surprised to know that lowering the risk of heart disease also reduces the chances of getting cancer!
One good thing that comes out of this infographic is that about 27% people live a heart-healthy lifestyle.
All this information would help only if you take some positive steps towards taking care of your heart.
Filed under American Heart Association, blood pressure, diabetes, heart, heart disease, heart health brain health, heart problems, obesity, sedentary lifestyle, smoking, Smoking dangers
Again there are echoes of our mantra, eat less; move move; live longer.
Adults in their early 60s, who spend less time sitting and more time engaged in light to vigorous physical activity, benefit with healthier levels of heart and vessel disease markers, according to new research in Journal of the American Heart Association, the Open Access Journal of the American Heart Association/American Stroke Association.
The results from increased physical activity were found to be particularly good among women.
Physical inactivity is a well-known risk factor for cardiovascular disease and premature death from cardiovascular disease. Physical activity’s protective effect is likely due in part to its impact on biomarkers in the blood that help predict atherosclerosis risk.
“The 60 to 64 age range represents an important transition between work and retirement, when lifestyle behaviors tend to change,” said Ahmed Elhakeem, Ph.D., study author and senior research associate in epidemiology at Bristol Medical School, University of Bristol in the United Kingdom. “It may, therefore, be an opportunity to promote increased physical activity.
“In addition, cardiovascular disease risk is higher in older adults. It’s important to understand how activity might influence risk in this age group,” Elhakeem said. “We found it’s important to replace time spent sedentary with any intensity level of activity.” Continue reading
Eat less’ move more; live longer – and, we might add, the sooner the better, according to the latest information from the American Heart Associaton.
Being overweight may cause higher blood pressure and changes to the heart’s structure, even in young adults.
Even as a young adult, being overweight may cause higher blood pressure and thicken heart muscle, setting the stage for heart disease later in life, according to new research in the American Heart Association’s journal Circulation.
The study is the first to explore if higher body mass index (BMI) – a weight-for-height index – results in adverse effects on the cardiovascular system in young adults.
While observational studies can suggest associations between risk factors or lifestyle behaviors and heart disease, they cannot prove cause-and-effect. Here, investigators triangulated findings from three different types of genetic analysis to uncover evidence that BMI causes specific differences in cardiovascular measurements. Continue reading
For middle-aged men, eating higher amounts of protein was associated with a slightly elevated risk for heart failure than those who ate less protein, according to new research in Circulation: Heart Failure, an American Heart Association journal.
Despite the popularity of high protein diets, there is little research about how diets high in protein might impact men’s heart failure risk.
“As many people seem to take the health benefits of high-protein diets for granted, it is important to make clear the possible risks and benefits of these diets,” said Jyrki Virtanen, Ph.D., study author and an adjunct professor of nutritional epidemiology at the University of Eastern Finland in Kuopio. “Earlier studies had linked diets high in protein – especially from animal sources — with increased risks of Type 2 diabetes and even death.” Continue reading
I hope you enjoy fine tuning as much as I do. Yesterday, we learned about the value of activity coupled with exercise. Today, we look at the significance of how much we exercise.
Participating in exercise 4-5 days per week is necessary to keep your heart young, according to new research published in The Journal of Physiology. These findings could be an important step to develop exercise strategies to slow down such aging.
The optimal amount of exercise required to slow down aging of the heart and blood vessels has long been a matter of vigorous debate. As people age, arteries—which transport blood in and out of the heart—are prone to stiffening, which increases the risk of heart disease. Whilst any form of exercise reduces the overall risk of death from heart problems, this new research shows different sizes of arteries are affected differently by varying amounts of exercise. 2-3 days a week of 30 minutes exercise may be sufficient to minimize stiffening of middle sized arteries, while exercising 4-5 days a week is required to keep the larger central arteries youthful.
The authors performed a cross-sectional examination of 102 people over 60 years old, with a consistently logged lifelong exercise history. Detailed measures of arterial stiffness were collected from all participants, who were then categorized in one of four groups depending on their lifelong exercise history: Sedentary: less than 2 exercise sessions/week; Casual Exercisers: 2-3 exercise sessions per week; Committed Exercisers: 4-5 exercise sessions/week and Masters Athletes: 6-7 exercise sessions per week. (NB: an exercise session was at least 30 minutes). Continue reading
Eat less; move more; live longer. Simple acts with profound effects. And, according to the latest study, don’t wait till you are old to start.
Exercise can reverse damage to sedentary, aging hearts and help prevent risk of future heart failure – if it’s enough exercise, and if it’s begun in time, according to a new study by cardiologists at UT Southwestern and Texas Health Resources.
Group of older mature people lifting weights in the gym
To reap the most benefit, the exercise regimen should begin by late middle age (before age 65), when the heart apparently retains some plasticity and ability to remodel itself, according to the findings by researchers at the Institute for Exercise and Environmental Medicine (IEEM), which is a collaboration between UT Southwestern Medical Center and Texas Health Presbyterian Hospital Dallas.
And the exercise needs to be performed four to five times a week. Two to three times a week was not enough, the researchers found in an earlier study. Continue reading
Eat less; move more; live longer remains the mantra of this blog. Now, according to the American Heart Association, the sooner you start, the better.
People with no major heart disease risk factors in middle age live longer and stay healthy far longer than others, according to a 40-year study reported in the American Heart Association’s journal Circulation.
“Good cardiovascular health in middle age delays the onset of many types of disease so that people live longer and spend a much smaller proportion of their lives with chronic illness,” said Norrina Allen, Ph.D., M.P.H., assistant professor of preventive medicine at Northwestern University Feinberg School of Medicine in Chicago.
In the first study to analyze the impact of cardiovascular health in middle age on the duration of illness later in life, researchers examined data from the Chicago Health Association study, which did initial health assessments in the late 1960s/early 1970s and has followed participants on an ongoing basis using Medicare health records. Researchers determined how many participants had favorable factors: non-smokers, free of diabetes and normal weight, blood pressure, and cholesterol levels; versus those with elevated risk factors or high risk factors. Continue reading
Regular readers know that I feel strongly that sleep is one of the cornerstones of good health. You can check out my Page – How important is a good night’s sleep? for more details.
According to the American Heart Association (AHA):
• Poor sleep – even if you don’t have sleep apnea – may be linked to higher risks of developing an irregular heartbeat.
• In addition, getting less rapid-eye movement (REM) sleep may also be linked to higher atrial fibrillation risks.
Disruptions in sleep may be raising your risks of an irregular heartbeat, known as atrial fibrillation (AF), according to preliminary research presented at the American Heart Association’s Scientific Sessions 2016. Continue reading
Regular readers know that I am a senior citizen who exercises daily and eats intelligent amounts and kinds of food to remain healthy. I take only a single drug for my prostate. Most of the seniors I know take a number of drugs, prescription and over the counter, to keep them going.
• For the first time, the American Heart Association has issued a statement cautioning that drugs used to treat a variety of conditions can cause or worsen heart failure.
• Patients should show each of their healthcare providers a complete list of their medications, including over-the-counter drugs and natural supplements.
• Patients with heart failure should consult with a health professional before starting or stopping any medication.
Commonly used medications and nutritional supplements may cause or worsen heart failure, according to the first scientific statement from the American Heart Association to provide guidance on avoiding drug-drug or drug-condition interactions for people with heart failure.
The statement provides comprehensive information about specific drugs and “natural” remedies that may have serious unintended consequences for heart failure patients.
Heart failure patients have, on average five or more separate medical conditions and take seven or more prescription medications daily, often prescribed by different healthcare providers.
“Since many of the drugs heart failure patients are taking are prescribed for conditions such as cancer, neurological conditions, or infections, it is crucial but difficult for healthcare providers to reconcile whether a medication is interacting with heart failure drugs or making heart failure worse,” said Robert L. Page II, Pharm.D., M.S.P.H., chair of the writing committee for the new scientific statement published in the American Heart Association journal Circulation. (my emphasis)
Cardiovascular disease is the leading global cause of death, accounting for 17.3 million deaths per year, a number that is expected to grow to more than 23.6 million by 2030, according to the American Heart Association and the American Stroke Association.
Once again we find that stopping smoking is one of the keys to a healthy heart. Check out my Page How Many Ways Does Smoking Harm You? for more details.
I must confess I was blown away by the information in this infographic from the American Heart Association.
The three parts are the whole story: What are my risks? What are the 7 Simple Keys to Prevention? Am I making progress or excuses? That says it all. Take your time on this, your heart health could depend on it.
When it comes to controlling our weight, a lot of people talk a good game, but the fact remains that 60 percent of us are overweight, 30 percent outright obese and adult onset diabetes is hitting our kids in their teens. So, we don’t do a very good job on controlling what we put into our systems. I thought this was a super infographic because it gets the reader to focus on what the impact of that slice of pizza is on his system.
As I wrote on my Page How to Lose Weight – and Keep it Off – everything you eat and drink becomes a part of you.