Tag Archives: Healthy Aging

Dark Chocolate (Cacao) and Stem Cell Regeneration

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Dark chocolate (or cacao) is the number one longevity food on earth. 

According to researchers, “The raw cacao bean is one of nature’s most fantastic superfoods due to its mineral content and wide array of unique properties.” And according to Dr. Li, dark chocolate or cacao is one of the best foods for improving the stem cell response inside your body.

Dark chocolate, containing 70 to 80 percent cacao or higher or its more processed cousin cocoa, is rich in polyphenols, antioxidants that help protect from disease-causing free radicals. Cacao is also rich in magnesium, which helps our minds and bodies to relax.

Dr. Li specifically mentions drink two cups of dark, hot chocolate as the best way to get your daily dose of cacao, which can actually double the number of stem cells flowing in your bloodstream at any given time.

Dark chocolate containing 70 to 80 percent cacao or higher is packed with nutrients that can strengthen your body’s defense systems and positively affect your overall health.

Dark Chocolate is Heart Healthy

You may have heard this benefit before—and it continues to ring true through vast research today. Epidemiologists have long-established a connection between consuming foods with flavanols—a potent antioxidant found in dark chocolate—and a lower incidence of death from cardiovascular disease.

With the help of over 750 million stem cells, your body regenerates itself each and every day. Dark chocolate can mobilize your stem cells to carry out their job to the fullest. At the University of California, San Francisco, researchers found that participants who received a chocolate drink made with cocoa twice a day for thirty days had twice as many stem cells in their circulation as their control group.

References:

  1. https://www.vosgeschocolate.com/blogs/vosges-haut-chocolat-blog/guest-post-7-pleasantly-surprising-health-benefits-of-dark-chocolate
  2. https://althealthworks.com/holistic-doctor-shares-this-ancient-healing-food-helps-your-body-recruit-stem-cells-to-regenerate-itself-from-the-inside-out/

Cacao Flavanol Cognitive Benefits

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Compounds in dark chocolate, called cacao flavanols, have recently been linked with improved cognitive (thinking) skills.

There is a wealth of data supporting the benefits of daily cacao flavanol consumption on cognition, mood, and cardiovascular health. And the majority of the studies come from world-renowned research institutions, including Harvard, Columbia, and Northwestern.

A common thread among most flavanol studies demonstrating positive outcomes is the consumption of between 500mg and 1,000mg of cacao flavanols daily,

In fact, one study published in 2012 showed that daily consumption of cocoa flavanols was associated with improved thinking skills in older adults who did have thinking problems, a condition called mild cognitive impairment, according to Harvard Medical School.

After eight weeks, the study demonstrated that people who consumed medium and high amounts of cacao flavanols every day made significant improvements on tests that measured attention, executive function, and memory.

And studies found that cacao flavanols were associated with reduced blood pressure and improved insulin resistance.

Flavanols in cocoa have been shown to help lower blood pressure, improve blood flow to the brain and heart, prevent blood clots, and fight cell damage.

The best way of getting cocoa flavanols is through cacao powder or dark chocolate with at least 80% cocoa that is as natural as possible and has not been processed through the Dutch method, which reduces the content of flavanols. Such cocoa powder or dark chocolate will be bitter.

“The benefits of cacao flavanols on cardiovascular health are well established, and for the general population a daily intake of 200 mg of cacao flavanols is starting to emerge as a potential target within the context of a balanced diet,” says Dr. Alonso-Alonso.

The benefits of cacao flavanols are worth looking into further. The benefits of cocoa flavanols include:

  • Improvement and lowering of systolic and diastolic blood pressure 
  • Lowering of insulin resistance 
  • Improvement in cholesterol and lipid markers
  • Improved cardiovascular function
  • Improve brain health and cognitive function  

To find quality dark chocolate with at least 80% cocoa, follow these tips:

  • Avoid Alkalization or the “Dutch Process” : If this word appears in the ingredient list, avoid that chocolate. Alkalization removes healthy flavonols.
  • 70% Or More Cacao: Cacao beans come from the cacao plant, unlike “cocoa,” the powder made from roasted, husked, and ground cacao seeds.
  • Short Ingredient List: The ideal bar has only 3-4 ingredients—like cacao beans, cocoa butter, sugar, and a natural flavoring.
  • Other Ingredients to Avoid: Hydrogenated oils, Cocoa butter equivalents (CBE), and vegetable oils.

Bottomline, Cacao is rich in antioxidants called flavanols. These antioxidants have been shown to have anti-inflammatory and anti-aging properties. Studies suggest that consuming cacao may help to improve cardiovascular health, protect against sun damage, and even improve cognitive function.

References:

  1. https://www.health.harvard.edu/blog/cocoa-sweet-treat-brain-201502057676
  2. https://academic.oup.com/ajcn/article/101/3/538/4569408
  3. https://www.cacultured.com/blog/cacao-the-ultimate-superfood-for-health-and-wellness

Highly Processed Foods Can Result in Premature Deaths

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A growing body of evidence suggests that consuming too much highly processed food — items like hot dogs, chips, soda and ice cream — can have consequences beyond obesity and high cholesterol.

Foods that are “ultra-processed” contain more artificial ingredients than those that just have added salt, sugar or oil. These foods are ready-to-consume products that are made up entirely or mostly from substances extracted from food (oils, fats, sugar, proteins), derived from food constituents (hydrogenated fats, modified starches), or synthesized, based on organic materials (dyes, flavorings, flavor enhancers and other additives used to alter the food’s sensory properties).

Source: Bing.com images

They usually have very few whole ingredients and contain flavorings, colorings or other additives. Instant noodles, frozen pizza and store-bought cookies typically fall within this category.

In the U.S., ultra-processed food makes up around 57% of daily calories, on average. Based on that, Eduardo Nilson, a nutrition researcher at the University of São Paulo and the study’s lead author, believes the U.S. could expect more premature deaths associated with food.

Many previous “ultra-processed” studies have linked ultra-processed food to other negative health outcomes, including a higher risk for diabetes, cognitive decline, heart disease and cancer. An August study found that people in Italy who consumed ultra-processed food in large quantities had a higher overall risk of death.

Maura Walker, an assistant professor of nutrition at Boston University who wasn’t involved in the research, cautioned that this study did not show that ultra-processed food consumption directly caused premature death — only that there was an association. But the connection makes sense, she said.

Ultra-processed foods can often be identified by their long list of ingredients, many of which you wouldn’t normally find in your own kitchen and are often difficult to pronounce.

But not everything in this category is harmful, according to Dr. Walter Willett, a professor of epidemiology and nutrition at the Harvard T.H. Chan School of Public Health. For example, whole grain bread and whole grain breakfast cereals are sometimes considered ultra-processed, but they are also sources of dietary fiber, which can lower the risk of heart disease or cancer.

For that reason, Willett said, it’s important to focus on avoiding particular foods that are significantly associated with a risk of premature death.

The results from this study highlight the damage to health that is arising based on the observed trend in Brazil of replacing traditional meals, based on natural or minimally processed foods, with ultra-processed foods. These results also support the recommendation of avoiding the consumption of these kinds of foods.

References:

  1. https://www.ajpmonline.org/article/S0749-3797(22)00429-9/fulltext
  2. https://www.nbcnews.com/health/health-news/highly-processed-food-linked-early-death-study-rcna55455
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4544452/

Mindset Matters: Aging

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Thinking Positively About Aging Extends Life. Positive self-perceptions about aging can prolong life expectancy.

Thinking positively about aging and getting older extends one’s life by seven-and-one half years. This is more than the longevity gained from low blood pressure or low cholesterol or by maintaining a healthy weight, abstaining from smoking and exercising regularly, a study by Yale University researchers have found.

“We found that those individuals who reported more positive self perceptions of aging demonstrated significantly longer survival than those who reported more negative self perceptions of aging,” said Becca Levy, assistant professor in the Yale University Department of Epidemiology and Public Health.

Researchers found that those respondents with more positive views on aging live longer, even after taking into account factors such as age, gender, socioeconomic status, functional health, self-reported health and loneliness.

“We found that the median survival of those in the more positive self perceptions of aging group was 7.6 years longer than those in the more negative aging self stereotype group,” the authors said.

The effects of positive attitudes about aging had a greater impact on longevity than low blood pressure and cholesterol, each of which is associated with a longer life span of about four years.

Positive attitudes about aging also had a greater impact on longevity than lower body mass index, not smoking and regular exercise – each of which extends life by one to three years.

“Our study carries two messages,” the authors said. “The discouraging one is that negative self perceptions can diminish life expectancy; the encouraging one is that positive self-perceptions can prolong life expectancy.”

References:

  1. https://news.yale.edu/2002/07/29/thinking-positively-about-aging-extends-life-more-exercise-and-not-smoking

Exercises for People Over 50

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Physical activity is key to staying healthy as you age.

Regular physical activity is one of the most important things people can do to improve their health. Moving more and sitting less have tremendous benefits for everyone, regardless of age, sex, race, ethnicity, or current fitness level.

The Physical Activity Guidelines for Americans recommends at least 150 to 300 minutes of moderate aerobic activity of exercise—like brisk walking or cycling —each week.

Adults also need resistance training, muscle-strengthening activity—like lifting weights or doing push-ups—at least 2 days each week.

Walking: You can walk virtually anywhere, anytime, and at any age. No matter where you are fitness-wise, you can almost always take a few steps. You can do it alone or with a friend, inside, outside, with music, to a video, in a park, or in your yard. The health benefits of walking are limitless.

Core: Your core muscles, or abdominals, are the muscles around your stomach. Strong abdominals play an important role in good posture, respiratory function, and low back health.

Yoga: If you prefer something more meditative, or you’d like to increase your flexibility, balance, and focus with yoga or tai chi.

Strengthening:  Done with fitness equipment, household items, or your body weight. It’s recommended that you perform strengthening exercises at least twice per week and that you target the large muscle groups each time. Always be careful when doing strengthening exercises and monitor your technique to prevent injury. You can also try wall push-ups, bodyweight squats, or hamstring curls with just your bodyweight to build strength.

Sports: Pick your favorite one to do alone or with your partner. Tennis, golf, cycling, running … you name it. Anything that uses your full body and gets your heart pumping will be beneficial.

References:

  1. https://www.myhealth.va.gov/ss20161101-five-exercises-for-people-over-50
  2. https://health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf

Health is Real Wealth

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The real wealth are healthy habits such as a healthy diet, exercise, regular sleep.

Keeping your priorities straight is a challenge, but it’s essential to prioritize your health. Without a healthy body, everything you’re working for doesn’t mean much.

Finances and health are nearly impossible to separate. After all, health care costs money, and making money is a lot simpler when you’re healthy. You may be thinking you just don’t have time to focus on healthy habits like a balanced diet, exercise, or sleep.

One study showed that medical expenses and disabilities may account for two-thirds of bankruptcies in the U.S. Even if that stat is skewed, we all know that medical costs can be really tough for the average family to handle. Keeping yourself healthy can prevent a ton of extra costs. 

Many of the key steps to a healthy, happy and longer life are simple and within reach of almost all of us. Master these three science-based healthy habits and you’ll high-five your way to feeling great.

1. Exercise regularly

Exercise is the one thing in life you can do to live a longer, healthier life. The US Centers for Disease Control and Prevention ranks exercise sky-high on its bucket list of activities.

“Only a few lifestyle choices have as large an impact on your health as physical activity,” says our nation’s top health organization.

The healthiest way to improve the quality of your sleep: exercise

“People who are physically active for about 150 minutes a week have a 33% lower risk of all-cause mortality than those who are physically inactive.”

If you get up and move at least 150 minutes each week, you cut your risk of dying by one-third.

In addition, exercise — even just walking at a moderate pace — has been shown to improve cognitive function, help you control your weight, reduce your risk for disease and, of course, strengthen your bones and muscles.

Some benefits are immediate: After finishing one 30-minute physical activity you’ll have less anxiety, lower blood pressure, more sensitivity to insulin and you’ll sleep better that night.

Get the recommended 150 to 300 minutes a week for adults of moderate-intensity exercise — such as brisk walking, dancing, bicycling, doubles tennis and water aerobics — as the benefits go up.

2. Eat a healthy plant-based diet

Keeping a healthy weight — defined by doctors as having a body mass index (BMI) between 18.5 and 24.9 — is another key way to stay healthy and reduce your risk of all manner of diseases and conditions.

There are lots of excellent diets out there to help you lose and keep your weight under control, which focuses on food to slow cognitive decline, and the Flexitarian Diet, which combines the words flexible and vegetarian.

Replace red meat with plant protein or dairy to live longer, two new studies suggests Science has shown that a plant-based, meaning you’ll eat a lot of fruits, vegetables, grains, nuts and seeds, can reduce the risk for diabetes, high cholesterol, stroke, dementia, memory loss, depression and breast cancer.

Use all kinds and colors of veggies to get the broadest range of nutrients, phytochemicals and fiber. Cook, roast or garnish them with herbs and a bit of extra virgin olive oil.

Add whole grains and fruit to every meal, but use nuts and seeds as a garnish or small snack due to their high calorie and fat content.

You’ll also eat less red meat, sugar, processed foods, and saturated fat and more omega-3-rich fish (twice a week) and olive oil. Think of chicken, beef and pork as a “seasoning” to a dish, instead of the main course.

Eat less meat and more plants

The real secret to the success of a plant base diet — it’s not dieting at all. It’s a lifestyle, with the greatest emphasis placed on exercise, mindfully eating with friends and family and socializing over meals.

3. Get good-quality sleep

You may choose to exercise or eat healthy, but your body is going to demand sleep. The quantity and quality of it, however, is essential and under your control. Sleep is as important for good health as diet and exercise. Good sleep improves your brain performance, mood, and health.

Not getting enough quality sleep regularly raises the risk of many diseases and disorders. These range from heart disease and stroke to obesity and dementia

If you’re not sticking to a regular sleep schedule, you’re hurting your health since experts recommend that school-age children get at least nine hours a night and teens get between eight and 10. Most adults need at least seven hours or more of sleep each night.

Getting less has been linked in studies to high blood pressure, a weakened immune system, weight gain, a lack of libido, mood swings, paranoia, depression and a higher risk of diabetes, stroke, cardiovascular disease, dementia and some cancers.

Sleeping less than the recommended amount each night on a regular basis may double your risk of dying. In a longitudinal study, researchers found that those who reduced their sleep from seven to five hours or fewer a night were almost twice as likely to die from all causes, especially cardiovascular disease.

Additionally, your chances of developing a major disease or medical condition skyrocket if you don’t get enough sleep. That’s because during sleep, your body is literally repairing and restoring itself on a cellular level.

One sleep myth is that you can “catch up” on your days off. Researchers are finding that this largely isn’t the case. “If you have one bad night’s sleep and take a nap, or sleep longer the next night, that can benefit you,” says Wright. “But if you have a week’s worth of getting too little sleep, the weekend isn’t sufficient for you to catch up. That’s not a healthy behavior.”

Takeaway…there are actions you can take to help reduce your stress, improve your mood and to be well on your way to a happier, healthier life.

When you adopt healthy habits in one area of your life, those habits tend to have a ripple effect on other areas. For example, when you’re exercising regularly, you’re also more likely to eat healthy foods and get regular sleep. 

These reasons should be adequate for you to prioritize your health and to convince you to live healthier, even if health itself isn’t enough of a reward. 

References:

  1. https://www.cnn.com/2020/08/07/health/exercise-sleep-prevent-disease-wellness/index.html
  2. https://newsinhealth.nih.gov/2021/04/good-sleep-good-health
  3. https://due.com/blog/financial-reasons-to-prioritize-your-health/

The Great Benefits and Joy of Movement

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“Anytime you engage in regular activity, you’re becoming this version of yourself that is more hopeful, more motivated, more energized, and better able to connect with others.” ~Kelly McGonigal, Ph.D.

Knowing only great benefits and happiness will result from movement, why are Americans so resistant to making movement a priority in their day?

While our brains and bodies reward us for moving and exertion, we also are built with an instinct to avoid overexertion, conserve energy, to rest, to avoid discomfort, and avoid failure and embarrassment, says Kelly McGonigal, Ph.D., a research psychologist, a lecturer at Stanford University, and an award-winning science writer and author of The Joy of Movement.

To retrain our bodies to encourage movement, we must first start with self-compassion and the practice of gratitude. We must remove the negative connotations from movement and recognize how the practice of movement can be really rewarding on its own.

“Exercise is health-enhancing and life-extending, yet many of us feel it’s a chore.” Kelly McGonigal

Research shows, according to Dr. McGonigal, there are three motivations that keep people moving:

  • Enjoyment – doing something you actually enjoy
  • The activity provides social community or sense of identity (i.e. “I’m a runner”), … positive social connection, and
  • It’s a personal challenge and meaningful to you as you’re making progress toward a goal.

If you can find an activity that gives you all three – you’re hooked for life! Exercise is health-enhancing and life-extending, yet many of us feel it’s a chore and burden.

Movement can be a source of joy and is intertwined with some of the most basic human joys, including self-expression, social connection, and mastery–and why it is a powerful antidote to the modern epidemics of depression, anxiety, and loneliness.

Basically, bliss can be found in any sustained physical activity, whether that’s hiking, swimming, cycling, dancing, or yoga. However, the runner’s high emerges only after a significant effort. It seems to be the brain’s way of rewarding you for working hard.

McGonigal tells the stories of people who have found fulfillment and belonging through running, walking, dancing, swimming, weightlifting, and more, with examples that span the globe.

Along the way, Dr. McGonigal paints a portrait of human nature that highlights our capacity for hope, cooperation, and self-transcendence.

Movement is integral to both our happiness and our humanity. By harnessing the power of movement, you can create happiness, meaning, and connection in your life.

The latest theory about the runner’s high claims that: Our ability to experience exercise-induced euphoria is linked to our earliest ancestors’ lives as hunters, scavengers, and foragers.

As biologist Dennis Bramble and paleoanthropologist Daniel Lieberman write, “Today, endurance running is primarily a form of exercise and recreation, but its roots may be as ancient as the origin of the human genus.”

The neurochemical state that makes running gratifying may have originally served as a reward to keep early humans hunting and gathering. What we call the runner’s high may even have encouraged our ancestors to cooperate and share the spoils of a hunt.

In our evolutionary past, humans may have survived in part because physical activity was pleasurable. It takes about six weeks of consistent moderate movement to see structural and neurochemical changes in your brain. And, increase intensity amplifies the benefits. The harder stuff seems to payoff. Exercise gets easier and more pleasurable sooner.

The key to unlocking the runner’s high is not the physical action of running itself, but can be achieved on continuous moderate intensity exercise. And in fact scientists have documented a similar increase in endocannabinoids from cycling, walking on a treadmill at an incline, and outdoor hiking.

If you want the high, you just have to put in the time and effort. 

References:

  1. https://getmadefor.com/blogs/perspective/the-joy-of-movement-how-looking-backwards-moves-us-forward
  2. https://www.amazon.com/Joy-Movement-exercise-happiness-connection/dp/0525534105/ref=nodl

Kelly McGonigal, Ph.D., is a research psychologist, a lecturer at Stanford University, and an award-winning science writer and author of The Joy of Movement.

Gratitude Rewires Your Brain

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Gratitude is good for your mind and body. A healthy mind = a healthy body.

Research shows that gratitude and kindness not only lifts your spirits and warms your hearts, but, it can also aid in fighting off, healing and sometimes even curing illnesses.

Acts of kindness and feelings of gratitude flood your brains with a chemical called dopamine.

When you are truly grateful for something (or someone) your brains reward you by giving you a natural high. Because this feeling (or natural high) is so good, you are motivated to feel it again and become more inclined to give thanks, to show appreciation and to do good for others.

Research on gratitude benefits shows that these neurological effects open the doors to many health and emotional well-being benefits.

Additionally, in the hypothalamus, which is the part of your brain that regulates a number of your bodily functions including your appetites, sleep, temperature, metabolism and growth, a 2009 National Institutes of Health (NIH) study showed that your hypothalamus is activated when you feel gratitude, or display acts of kindness.

This research on gratitude means that your existential bodily functions operate better with grace. That is a powerful thought.

References:

  1. https://www.consciouslifestylemag.com/benefits-of-gratitude-research/

Your Health is an Investment

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Your health is an investment, not an expense.

The health of Americans is on a bad trajectory, it is declining. Things such as: obesity, diabetes, heart disease, and like health epidemics are growing at a feverish pace.

Healthcare — both preventive and reactive — is becoming harder to obtain. And, unfortunately, the industry focuses more on reactive approaches to disease and pushing pharmaceuticals than preventative approaches to treating diseases.

It’s important to know think proactively about all of the things you spend money on. Some things are critical to living such as food, a roof over your head, and clothes to wear.

However, as a whole, many people tend to spend money on some things that are unnecessary like a new luxury vehicle or a glamorous vacation, and then think that they don’t have enough money to invest in our health.

The biggest and most obvious reason that you should invest in your health is that you only get one body, mind and life! If you fail to take care of your body and mind, sooner or later you will suffer the consequences and they will fail you at a great cost at a later date and time. Thus, you must regularly invest in your health. The several types of investments to make regularly are:

  • Sleep – 7-8 hrs/night
  • Food – 50-70% good fats, 20-30% healthy proteins and less than 20% carbohydrates from organic, non-gmo, non-processed and non-added sugar sources
  • Hydration – Half your body weight in ounces per day, no more than 3 quarts
  • Exercise – 30 minutes per day of some type of exercise/movement
  • Stress – Daily stress-reducing and relaxation techniques
  • Gratitude– Being grateful for your daily blessings and the joy in your life
  • Spiritual/Mindfulness – Spending time nurturing your faith daily

If you’re not, then you’re spending time regularly neglecting your health.

  • You’re either getting quality sleep or you’re not.
  • You’re either eating foods that will nourish and fuel your body or you’re not.
  • You’re either properly hydrating on a regular basis, or not.
  • You’re either exercising in some way daily, or you’re not.
  • You’re either working to reduce stress on a daily basis or you’re not.
  • You’re either focusing on all of the good in your life and working towards your goals, or not.

You should do something daily to invest back in your health. If not, some day you’re going to wish you had made different choices along the way.

Optimal health is not something you can buy; however, it might just be the most valuable investment you can ever make.

Today be thankful and think of how rich you really are. Your family and friends are priceless, your time is gold, and your health is wealth.

References:

  1. https://kellyshockley.com/your-health-is-an-investment-not-an-expense/
  2. https://thetakeawaybypokk.wordpress.com/2017/12/18/your-health-is-an-investment-not-and-expense/

February is American Heart Month

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February is American Heart Month, an opportunity to raise awareness to the fact that heart disease is the leading cause of death for men and women in the U.S.

American Heart Month is observed to raise awareness on the importance of a healthy heart and to encourage healthy habits that help reduce the risk of heart disease. It is an ideal time to remind Americans to focus on their heart health and encourage them to get their families, friends and communities involved.

Heart disease affects all ages, genders, and ethnicities.

Despite the significant progress researchers have made in understanding of heart disease risk factors. (such as high blood pressure, bad cholesterol, smoking, being overweight or obese, and type 2 diabetes), heart disease affects all ages, genders, and ethnicities. Moreover, heart disease continues to exact a heartbreaking toll — a burden disproportionately carried by Black and Brown Americans, American Indians and Alaska Natives, and people who live in rural communities.  

Every year, 1 in 4 deaths in the U.S. is attributable to heart disease, and the vast majority of those deaths can be prevented. By taking preventive measures, you can lower your risk of developing heart disease and also improve your overall health and well-being. 

Heart Disease, Stroke and other Cardiovascular Diseases

The human heart is responsible for pumping blood throughout our body, supplying oxygen and nutrients and removing toxins and waste. Weighing between 8 and 12 ounces, the heart is a mighty organ divided into four chambers that work together to pump blood in and out. The heart gets oxygenated blood from the lungs and pumps it throughout the rest of the body.

Heart disease occurs when the arteries leading to the heart become clogged. Although heart disease has been around for thousands of years, health experts do know that many aspects of modern life exacerbate risk factors and make people more prone to heart disease and heart failure. Heart disease can affect everyone, but taking stock of your prior health risks, activities and diet can help you reduce your risk.

Even in a pandemic, Cardiovascular Disease (CVD) continues to be the leading cause of death in the United States, and mortality rates are on the rise among younger demographic within the population. For example:

  • Cardiovascular disease (CVD), listed as the underlying cause of death, accounted for 874,613 deaths in the United States in calendar year 2019.
  • CVD claim more lives each year in the United States than all forms of cancer and Chronic Lower Respiratory Disease (CLRD) combined.
  • In 2015 to 2018 in the United States, 58.8% of non-Hispanic (NH) Black females and 60.1% of NH Black males had some form of CVD. This race category had the highest prevalence of CVD.
  • CVD accounted for approximately 19.05 million global deaths in 2020

Heart disease can often be prevented when you make healthy choices and manage your health conditions. The warning signs for heart disease have been known to appear when people are as young as 18. Red flags such as high blood pressure should be taken seriously and healthy habits should be adopted.

You can take steps to protect your heart. Additionally, you can work with your doctor to make a plan and your doctor can help by:

  • Checking your blood pressure and cholesterol numbers — and teaching you how to check your numbers at home
  • Sharing advice for healthy eating and physical activity
  • Supporting you in other heart-healthy changes, like quitting smoking
  • Connecting you with specialists to treat heart problems and other conditions
  • Prescribing medicines if you need them

If you haven’t been keeping up with regular doctor visits, you’re not alone. Many people have postponed doctor visits during the COVID-19 pandemic. But now’s the time to get back on track! Don’t wait — schedule an appointment today.

Heart Healthy Steps

Engaging in regular physical activity, maintaining a healthy diet and weight, managing stress, avoiding smoking and vaping, and getting quality sleep each night can all reduce the risk of heart disease and help people live longer, healthier lives.  

While it is essential to see a health care professional if you have symptoms or risk factors related to heart disease, research shows that taking a little time each day to promote a healthy lifestyle can help improve your long-term heart health.

Subsequently, you can prevent heart disease and stroke by taking small, healthy steps like moving your body and eating healthy.

  • Simple Ways to Get Active – Physical activity is key to a healthy heart. And when you’re active, it’s easier to keep doing all the things you love — like traveling, seeing friends, and walking around the neighborhood.
  • Tips for Healthy Eating – Small changes in your eating habits make a big difference in your heart health — and there’s no one right way to eat healthy! You can find healthy eating habits that work for you.
  • Heart-Health Role Model – Kids love to imitate their parents — so show your family how you’re taking steps to protect your heart.

Continuing the fight against cardiovascular disease is crucial to improving the Americans health.  During American Heart Month, we must recommit ourselves to ensuring a healthier future for all Americans.

How to observe American Heart Month:

  1. Take up a heart-healthy habit — Staying active, eating healthy, and watching our weight are all important parts of maintaining a healthy cardiovascular system. Pick a new heart-healthy habit like jogging or substituting sodas with water and try to stick to it for a whole month.
  2. Educate yourself — Learn about the risk factors for heart disease, the ways you can prevent them, and the lifestyle choices that can help you stay healthy.
  3. Get your cholesterol tested — If you’re worried you might be at risk for heart disease, ask your doctor to perform a simple cholesterol test to let you know if you’re at risk and should make adjustments to your diet.

References:

  1. https://nationaltoday.com/american-heart-month/
  2. https://www.nationalforum.org/heart-month-2022/
  3. https://www.cdc.gov/dhdsp/index.htm
  4. https://www.whitehouse.gov/briefing-room/presidential-actions/2022/01/31/a-proclamation-on-american-heart-month-2022/