Jeopardy TV Host Alex Trebek Suffers A Mild Heart Attack

Alex Trebek suffered a mild heart attack on Saturday. The Jeopardy host is expected to recover in time to start the 29th season of Jeopardy in July.

Coming from a heart attack prone family, I thought that this would be a good time to review the warning signs of a heart attack, and the steps we can take to minimize our risks of having a heart attack. Many do not realize that the leading cause of death for both men and women is heart disease. The only difference between men and women is that the symptoms may be slightly different in women.

Warning Signs of a Heart Attack

As the American Heart Association states, "most heart attacks start slowly, with mild pain or discomfort. Often people affected aren't sure what's wrong and wait too long before getting help." Even if you are not sure if you are having a heart attack, talk with a health profession as soon as possible and describe your symptoms. Minute can make a difference between life and death.

These are the signs that you should take seriously if you experience them.

• Chest discomfort. Most heart attacks involve discomfort in the center of your chest. I can last for more than a few minutes, or go away and come back. I can feel like an uncomfortable pressure in the center of your chest, squeezing, a fullness sensation or pain.
• Symptoms can include pain or discomfort in one or both arms, your back, neck jaw or stomach.
• You can experience shortness of breath with or without chest discomfort.
• You may also experience a cold sweat, nausea or lightheadedness. 

Women may be more likely than men to experience shortness of breath, nausea and vomiting, and back or jaw pain.

The way to minimize your risks of having a heart attack is to live a heart healthy lifestyle. This includes

• Stop Smoking
• Choose a heart healthy diet. Eat foods low in sugars and saturated fats. Choose good foods like vegetables, fruits, cold water fish, lean proteins, whole grains and low fat dairy products
• Reduce your blood cholesterol, especially LDL and triglycerides.
• Lower your blood pressure. Your goal is less than 120 / 80 mmHg
• Be physically active everyday
• Maintain a healthy weight
• Manage your diabetes
• Reduce your stress
• And limit your alcohol consumption

Even if you live a healthy lifestyle, upon experiencing the symptoms of a heart attack, seek medical help as soon as possible.

Charles A. Pennison

References:

Huffpost: " Alex Trebek Heat Attack "
American Heart Association: " Prevention and Treatment of Heart Attack "
CDC: " Leading Cause of Death in Females "
CDC: " Leading Causes of Death in Males "

Should Exercise Be Part of Cardiac Rehab For The Elderly?

Many physicians and insurance companies believe that cardiac rehab does not help the elderly. Are they right?

No according to Dr. Stephan Gielen, Deputy Director of Cardiology at the University Hospital, Martin-Luther-University of Halle, Germany.

The results of a new study, published by the American Heart Association, concludes that exercise, regardless of the age of the heart patient,

1. Counteracts muscle breakdown
2. Increases strength and
3. Reduces inflammation caused by aging and heart failure.

This study makes it clear that the benefits of exercise for heart failure patients of any age are less muscle-wasting, and an increased ability to do more exercise over time.

How Was The Study Conducted?

 The researchers used 60 heart-failure patients and 60 healthy volunteers. Half of the group was 55 years and younger, while the other half was 65 years and older. Half of the group underwent four weeks of supervised aerobic training, while the other half did not exercise.

The exercised group underwent 20 minutes of aerobic exercise each day, for five days a week in addition to one 60 minute group exercise session. The results showed that the heart-failure patients 55 and under increased their peak oxygen uptake by 25%, while the older group increased their peak oxygen uptake by 27%.

The findings of this study indicate that exercise is therapeutic even for elderly heart failure patients when it comes to reducing muscle breakdown and wasting associated with heart failure.

Of course, it would be better to not experience heart failure or a heart attack in the first place.

How To Reduce Your Heart Attack Risk

There are certain controllable risk factors that can reduce your risk of a heart attack or heart failure.

You can

1. Avoid smoking
2. Keep your blood pressure at healthy levels
3. Keep your cholesterol levels low
4. Reduce your weight to healthy levels and
5. Stay physically active

 Start today to keep your risk low of ever having to experience a heart attack or heart failure by keeping yourself healthy and fit. If you do experience heart problems, work with your health professionals to start the appropriate exercise fitness routine and cardiac rehab program to prevent muscle breakdown and wasting associated with heart failure.And this is true of everyone of any age.

Charles A. Pennison

References:

American Heart Association: " Exercise Slows Muscle Wasting From Age And Heart Failure "
American Heart Association: " Heart Attack Risk Assessment "

Is A Healthy Lifestyle Worth The Effort?

Does living a healthy lifestyle lead to a healthier life?

Apparently it does, according to a study reported in the American Journal of Cardiology.

This study, led by Dr. Owais Khawaja of the Harvard Medical School, focused on men who had at least one parent that suffered a heart attack before the age of 55. This is considered to be premature heart disease, and children of such parents are at a higher risk of premature heart failure themselves.

The data for this study is based on the Physicians' Health Study, which has followed over 20,000 US male doctors since the 1980s.

The results of the study indicates that men with a family history of premature heart attacks were less likely to suffer a premature heart attack themselves if they lived a healthy lifestyle.

How Did They Live A Healthy Lifestyle?

They adhered to at least 3 healthy, modifiable lifestyle habits. Modifiable lifestyle habits include

1. Maintaining a healthy body weight
2. Not smoking
3. Regular physical exercise
4. Moderate alcohol consumption
5. Eating a healthy breakfast regularly
6. And a high consumption of fruits and vegetables

Study Results

Of the genetically-at-risk men living a healthy lifestyle, the rate of heart failure is 7 cases for each 10,000 men each year. This is in comparison with genetically-at-risk men living an unhealthy lifestyle, which have a heart failure rate of 14 cases for each 10,000 men each year.

This indicates that even with a genetic predisposition to heart failure, a healthy lifestyle can significantly reduce your chances of having a heart attack.

In conclusion, if you truly want a longer and healthier life, you must adhere to a healthy lifestyle.

Charles

References:

Reuters: " Even at higher genetic heart risk, lifestyle helps "
The American Journal of Cardiology: " Usefulness of Desirable Lifestyle Factors "
JAMA: " Relation Between Modifiable Lifestyle Factors and Lifetime Risk of Heart Failures "

A Simple Method To Improve Your Heart Health

This simple method to improve your heart health has nothing to do with exercise or a healthy diet. So, how do we improve our heart health?   

 By developing a positive psychological attitude that includes optimism, life satisfaction and happiness.

Researchers at the Harvard School of Public Health found that the most optimistic people reduced their risk of a heart attack by 50%. This is in comparison to people who are less optimistic.

This is important since heart disease is still the leading cause of death in both men and women.

Not only do psychological assets like optimism and positive emotions slow the progression of cardiovascular diseases, but people with these positive thoughts tend to engage in healthier behaviors. These optimistic people tend to exercise, eat a healthy diet and get enough sleep. They also have lower blood pressures, a healthy blood fat profile and have a healthy body weight.

How can we develop a more positive attitude?

The first thing you should do is pay more attention to your thoughts. You may be thinking in negative terms without realizing it.

For example,

• Instead of thinking that something has no chance of working, try believing that you can make it work. 
• Instead of thinking that something can't be done because you have never done it before, think of it as a new opportunity to learn something new. 
• Instead of thinking that you will never get better at some task, convince yourself to keep trying until you get it right.

I'll never forget the first time that I tried to make homemade bread. It came out of the oven as a white and very hard brick. I didn't give up though. It took me several years of trying, but I finally made a rather good looking and tasty loaf of bread. Now, several decades later, I have no idea how to make that hard brick that I made the first time.

 Next, try surrounding yourself with positive scents and sounds. This, of course is a personal choice. I like vanilla and LeAnn Rimes music.

Learn to laugh and have fun. I have gotten in a habit of laughing whenever I drop or break something. Getting mad never fixes anything.

It becomes easier to have a positive attitude if you surround yourself with positive people.

Lastly, consider meditation. You will not find a happier group of people than those who practice meditation on a daily basis. The trick is to think of one thing, like a word, a prayer or your breath for about 5 minutes. Then,

1. Relax your body
2. Pay attention to your breath as your belly rises to allow you to slowly breath in
3. Let your belly slowly deflate to exhale, while still paying attention to your breath
4. If your mind starts to wander, just bring it back to paying attention to your breathing
5. Don't stop thinking. Just let your thoughts stay focused on your breathing or prayer.
6. Do this for 5 minutes every day

If you consciously practice positive thinking every day, you will greatly improve your heart's health and you overall fitness.

Charles

References:

Harvard School of Public Health: " Positive Feelings May Help Protect Cardiovascular Health "
CDC: " Leading Cause of Death "
Mayo Clinic: " Positive Thinking: Reduce stress by eliminating negative self-talk "
PsychCentral: " 15 Tips to Boost Your Well-Being and Happiness "
Emotional Toolkit: " The Meditative Arts "

Did You Know That Proper Breathing Techniques Can Reduce Your Blood Pressure

Do you know how to breathe properly?

Most of us simply do not know the proper breathing techniques to keep ourselves healthy and fit.

For most of my life, I thought that you should hold your stomach in and expand your chest to fill your lungs with as much air as possible. Believe it or not, this is the wrong way to breathe.

We should actually allow our stomach area to expand as we breathe in. This action lowers the diaphragm, which in turn allows more air to fill the lower parts of your lungs. This is important since the lowest part of your lungs contains blood with the highest oxygen content.

I have also learned that slow, deep breathes can help you reduce your blood pressure for low periods of time. Research has shown that taking fewer than 10 breaths a minute does reduce blood pressures in people who have mastered this slow breathing technique.

Researchers are not sure why this works, but they do have a theory.

When we take frequent, shallow breaths, we tend to hold our breath for a short period of time. This diverts more blood to our brain, which in turn changes our blood chemistry to a more acidic nature. This increase in blood acidity makes our kidneys less efficient at removing sodium from our bodies. This in turn increases our blood pressure over an extended period of time.

On the other hand, taking longer, deep breaths, maintains a more proper blood chemistry, which in turn allows our kidneys to remove excess sodium and reduce our blood pressure.

Proper Breathing Technique

1. Hold your chin up as you breathe in to keep the passage way to your lungs as open as possible
2. Place your hands over your abdomen to make sure that you are expanding your abdomen area as you breathe in
3. Try to reduce your breathing rate to 10 breaths per minute or less.
4. Slowly breath in by allowing your abdomen to expand
5. Once your lungs are full, slowly breathe out without holding your breath during the entire cycle
6. Repeat this exercise for 10 to 15 minutes each day
7. Eventually, your body will naturally start to breathe properly all the time

This is a great meditation exercise that will reap lots of health and fitness benefits. The best benefit in achieving the proper breathing technique is lower blood pressure. With a lower blood pressure comes the lower risk of heart disease and strokes. And all you have to do is breathe properly.

Charles

References:

The Telegraph: " Why do so few of us know how to breathe properly? "
MSNBC: " Breathe deep to lower blood pressure, doc says "

Why Low Glycemic Foods Are An Important Dietary Choice

If you are interested in reducing your risks of cardiovascular disease and type 2 diabetes mellitus, then please read this post.

I for one will be changing the way I eat, and what I eat from now on.

There are two ways to measure the glycemic response to carbohydrates. The first and oldest way to measure the glycemic response is the Glycemic Index (GI). The second method is considered by many to be an improvement to the glycemic index, and is called the Glycemic Load (GL).

Glycemic Index vs. the Glycemic Load

The earliest known work on the glycemic index was done by Dr. David Jenkins at St. Michael's Hospital in Toronto. The index has been greatly expanded by Jennie Brand-Miller at the University of Sydney.

The glycemic index rates carbohydrates based on their rate of glycemic response. It is a scale from 0 to 100, with 100 being foods that cause the most rapid rise in blood sugar. Pure glucose is assigned the value of 100. Stevia with 0 calories has a 0 glycemic index.

The Glycemic Load was popularized by Dr. Walter Willett of the Harvard School of Public Health in 1997. It is calculated dividing 100 into the GI and multiplying that number by the Net Carbs. Net Carbs are Total Carbohydrates minus Dietary Fiber. Hence, GL takes into account both the type and quantity of carbohydrates consumed.

GL was developed because scientists noticed that some high Glycemic Index foods resulted in a relatively small glycemic response and vice versa. The Glycemic Load or GL is now considered by many to be the better way to measure glycemic response of foods.

However, GL is still not the final solution on how to properly select low glycemic foods. As Dr. Brad Weeks points out in his article " The Carbohydrate Conundrum ",

"Of course, the glycemic load is not the only consideration in a healthful diet. White sugar has a low GL, but that doesn’t mean it’s good for anything. And don’t let the GL lull you into overeating: You still need to be mindful of calories and portion control. In addition to healthy carbs, the Whitaker Wellness dietary program also includes modest amounts of healthy fats and moderate portions of protein with each meal. This aids in blood sugar control for our diabetic patients and also helps with weight loss. A recent study conducted at the University of Illinois confirmed that a protein-rich diet, in conjunction with exercise, is more effective at reducing body fat than a diet low in calories alone."

As far as the type of foods that is selected at his clinic, Dr. Weeks states

"we strive to lighten our patient’s glycemic load. Our chef, who prepares three meals a day for patients attending our Back to Health Program, serves only low GL carbohydrates. That includes lots of salads, green vegetables, beans, and legumes. We go easy on breads, and for sweet treats we opt for fruit and occasional desserts made with low GL natural sweeteners, such as stevia and xylitol."

An excellent list of food GI and GL values is the Revised International Table of Glycemic Index and Glycemic Load Values by David Mendosa. In general, low GI foods have a value of 55 or less, and low GL foods have a value of 10 or less. GI values of 70 and higher are high, and GL values of 20 or higher are considered high.

The American Journal of Clinical Nutrition published the original International Table of Glycemic Index and Glycemic Load Values in 2002.

Personally, I will be limiting my two favorite foods, which are rice and pasta. I will be trying a cauliflower rice recipe and eating more vegetables like red cabbage for substitutes.

Why Are Low Glycemic Loads Important?

Research has shown that high dietary glycemic loads are associated with

• Increased triglyceride levels and decrease HDL levels, which increased the risks level of developing cardiovascular disease.
• Increased levels of C-reactive protein, which is a predictor of cardiovascular disease.
• And an increased risk of developing type 2 diabetes mellitus.

So, start eating more low glycemic foods like green vegetables, legumes and peanuts to maintain good health and fitness.

Charles

References:

The Carbohydrate Conundrum
Glycemic Index - Self Nutrition Data
Glycemic Index - Linus Pauling Institute

Is There A Link Between Heart Disease And Prostate Cancer?

The better question is - Is there an association or common cause between coronary artery disease and prostate cancer?

This is the question that is being studied by a Duke University research team.

The Duke team studied data from 6,390 men participating in a study to determine if a drug called dutasteride reduces the risk of prostate cancer. Of these men, 547 reported a history of coronary artery disease.

This group of men with a history of coronary artery disease -

"...tended to be older, heavier and less healthy, with higher baseline PSA levels, plus more diabetes, hypertension, and high cholesterol. The men were also much more likely to develop prostate cancer..."

Interestingly, the review of study's data showed that

"Having coronary artery disease increased the men's risk of prostate cancer by 35 percent, with the risk rising over time. The group was 24 percent more likely to be diagnosed with prostate cancer within the first two years of the study than men who reported no heart disease, and by four years into the study, this group's prostate cancer risk was 74 percent higher."

The results suggest that the common link between these two disease may be lifestyle choices. If this is true, changing our lifestyle not only improves our heart health, but it may also improve our prostate health. I wouldn't be surprised if other cancers, such as breast cancer, may also be influenced by our lifestyle choices.

Some of the ways that we can reduce our risks of coronary artery disease and prostate cancer are:

• Eat a Mediterranean type of diet, which means eating more vegetables, fruits, fish and whole grains.
  
• Stay physically active and follow a moderate-intensity exercise program 30-minutes each day at least 5 days a week.
• Loose excess weight.
• Manage your stress levels.
• Stay away from saturated and trans fats, and eat more essential fats that can be found in cold water fish, flax seeds, nuts and extra virgin olive oil.
• Quit smoking.
• Drink no more than one serving of alcohol per day for women, and 2 servings of alcohol per day for most men. Click here for the definition of a serving of alcohol.

For more information on how to properly maintain your health and fitness, see "Getting Healthy" by the American Heart Association.

Charles

What Is BPA?

BPA is back in the news with a new press release from the Harvard School of Public Health titled: "Consuming Canned Soup Linked to Greatly Elevated Levels of the Chemical BPA."

BPA is an abbreviation for the chemical name Bisphenol A. It is an additive used to harden plastics, especially polycarbonate plastic which has the Number 7 recycling symbol on the bottom. Many companies over the last few years that make food containers have stopped using BPA. However, it apparently is still used as a food can lining for some canned food products.

BPA Risks

A few studies suggest that BPA may cause brain and behavior problems, cancer and heart problems with long term use. All of these studies, however, involved animals rather than humans.

Results of the New Harvard Study

The new study determined the concentration of urinary BPA in people who consumed canned soup versus freshly made soup.

What is unique about this study is that it used human volunteers rather than animals. Urine samples of 75 human volunteers were studied after consuming canned soup and after consuming fresh, never canned, soup.

The results showed that just one serving of canned soup raised urinary concentrations of BPA by 1,221% compared to eating one serving of fresh soup. This large increase in BPA concentrations in the volunteer's urine samples after one serving of canned soup was a surprise to the researchers.

If BPA is a concern, you may want to avoid canned foods until the industry eliminates BPA from can linings completely. Canned foods may save time, but fresh, unprocessed foods are the healthier choice.

Related Links:

WebMD: "The Facts About Bisphenol A"
Mayo Clinic: "What is BPA?"

Charles

What are Stem Cells?

What exactly are stem cells?

These are cells that are called undifferentiated cells, since they have the potential of becoming almost any cell in the body. When a stem cell divides, they can remain an undifferentiated stem cell or become a differentiated or specialized cell, such as a brain cell, red blood cell, a muscle cell and so on.

Types of Stem Cells

There are three basic types of stem cells:

• Embryonic Stem Cells
• Adult Stem Cells
• Induced Pluripotent Stem Cells

Embryonic Stem Cells

Embryonic stem cells come from embryos, which are organisms in the early stages of development before birth or hatching. These cells can become any cell type in the body. In the embryo, these cells are numerous and are easily grown in cell cultures.

Adult Stem Cells

Adult stem cells, which are less numerous than embryonic stem cells, are found among differentiated cells in body organs and tissues. Their purpose is to maintain and repair damaged tissue.

Induced Pluripotent Stem Cells

Induced pluripotent stem cells are adult cells that have been genetically reprogrammed to act like an embryonic stem cell.

Cardiac Stem Cell Research

Medical scientist have traditionally used bone marrow stem cells to try to repair damaged heart muscle. New research, however, is finding good success at repairing damaged heart muscle with cardiac stem cells.

One of the reasons for this new success is that cardiac stem cells are already programmed to form heart muscle. These stem cells are obtained from the heart patient and multiplied in a lab. The multiplied stem cells are then infused back into the heart of the patient.

Patients with infused cardiac stem cells have been showing significant improvement in their heart muscle capability. The researchers are currently trying to duplicate their results with a larger number of patients. If proven successful, it will be a huge advance in cardiac treatment.

Related Links:

American Heart Association - "Aged, Damaged hearts yield stem cells that could treat heart failure."
Science Daily -"Stem Cells That Could Treat Heart Failure"
CNN - "Stem Cells Reverse Heart Damage"
"Stem Cell Information"

Charles

Another Reason To Eat A Healthy Diet

Science has found another good reason to eat a healthy diet.

A study that is published in PLoS Medicine shows that people with a genetic predisposition for cardiovascular disease can substantially lower their heart attack risks with a diet composed mostly of vegetables, fruits and berries. Actually, the study states that these people can reduce their heart attack risks to the same level as those without a genetic predisposition for cardiovascular disease by eating a healthy diet high in fruits and vegetables.

The research indicates an important link between genetics and diet concerning cardiovascular disease. It is recommended that we eat more than 5 servings of fruits and vegetables each day for good health.

Previous studies have shown that a Mediterranean type of diet, which is high in fruits and vegetables, in conjunction with daily exercise can improve heart function, and reduce the risks of Alzheimer's disease. You can also find additional Benefits of the Mediterranean Diet at WebMD.

Charles

Lowering Your Risks Of Heart Disease

I watched Dr. Sanjay Gupta's CNN report titled "The Last Heart Attack" the other night. One of the things mentioned in the program was that large particle cholesterol has a lower risks of causing plague buildup in arteries than small particle cholesterol, especially small particle LDL. Unfortunately, the program did not go into detail on what causes small particle LDL.

Dr. Mark Hyman has a great article titled "Why Cholesterol May Not Be The Cause Of Heart Disease." Dr. Hyman states that it is not the amount of cholesterol that is important for cardiovascular health, but the amount of abnormal cholesterol in your system. Increased levels of abnormal cholesterol and small particle cholesterol will increase your risks of heart problems.

Trans fats, saturated fats and sugar all lead to the increased production of abnormal cholesterol and small particle cholesterol, which can lead to an increased risk of heart disease. Of course, changing your diet to consume as little trans fats, saturated fats and sugars as possible is a big first step in lowering your risks of arteriosclerosis or heart disease from the buildup of plague in your arteries.

High baseline inflammation in your body is also a risk factor for heart disease. Baseline inflammation can increase from high consumption of sugars, trans fats and saturated fats, a sedentary lifestyle, stress, poor dental hygiene and other bodily diseases. Improving your diet, exercising, proper dental hygiene and reducing your stress levels can reduce your risks of heart disease. For some with your doctor's approval, low dose aspirin intake can also help reduce baseline inflammation.

Another thing to consider is the amount of chromium in your diet. In her book, "The Real Vitamin & Mineral Book," Shari Lieberman, PhD., states that in many Eastern nations where low cholesterol levels are common, high chromium levels have been found in their body tissues. Animal studies have also shown that rats given chromium supplements also result in low cholesterol levels and lower accumulation of fatty plagues in their arteries. She goes on to state that low chromium levels results in preventing glucose receptor sites on our cells to work properly. This results in elevated levels of glucose in our blood stream, which ultimately results in elevated cholesterol levels, and the increased risks of plague buildup.

Choline levels in your diet may also be an important consideration. David Canty, Ph.D. in his article "Lecithin And Choline Redeemed," states that an adequate intake of choline through lecithin can reduce the risks of cardiovascular disease. One of the functions of choline is to metabolize homocysteine. Increased levels of homocysteine in the body has been associated with increased risks of cardiovascular disease. Lecithin is considered by many to be one of the better sources of choline.

In summary, to reduce your risks of heart disease, you should take steps to reduce the amount of small particle LDL in your body. These steps include:

• Avoid foods high in trans and saturated fats and sugar, including high fructose corn syrup.
• Routinely exercise.
• Proper dental hygiene.
• Reduce stress in your life.
• Don't smoke.
• Make sure that your diet includes adequate amounts of chromium and choline.
  
• And keep your blood pressure within normal, healthy ranges.

Charles

Healthy Foods For Your Heart

WebbMD has a great slide show of healthy foods for your heart. Below is a summary with additional references for each food discussed.

Fresh Herbs
Rosemary, sage and thyme along with oregano contain heart healthy antioxidants. Packed with flavor, these herbs can be used to replace salt and fat in your diet.

Black Beans
Black Beans include fiber, folate, magnesium to lower blood pressure and antioxidants. I really like the mild taste of these beans in salads and with brown rice cooked with crimini mushrooms, bell peppers and tomato sauce.

Salmon and Tuna
Salmon and Tuna contain omega-3 fatty acids which help lower the risks of rhythm disorders, and lowers blood triglycerides and inflamation.

Extra Virgin Olive Oil
Extra Virgin olive oil is the first press of olives. It contains an antioxidant called polyphenols, which may protect your blood vessels.

Walnuts
Walnuts contain omega-3 fatty acids and fiber. Just a small amount of these nutritional nuts may lower your cholesterol and reduce inflamation.

Almonds
Almonds are full of vitamin E, plant sterols, fiber and healthy fats.

Sweet Potatoes
Sweet potatoes have a low glycemic index and are full of vitamin A and lycopene.

Oranges
Oranges contain pectin, which is a cholesterol lowering fiber. They also help to lower blood pressure, since they contain potassium and the antioxidant hesperidin.

Barley
Barley is a whole grain that is great for reducing cholesterol and glucose levels. Hulled barley is the most nutritional version of barley, but does take a while to cook. I like eating it for breakfast with bananas, raisens and walnuts. I let it sit overnight in hot water, and then warm it for 20 minutes in the morning for a healthy breakfast.

Oatmeal
Oatmeal is good for lowering the bad cholesterol, LDL. The healthiest version is considered to be steel-cut oats, since it is processed the least.

Flaxseed
Flaxseed is full of fiber and the plant version of omega-3 fatty acids. I actually prefer hemp seed, since they contain even more omega-3 fatty acids than flaxseed and all the essential amino acids and essential fatty acids.

Low Fat Yogurt
Low fat yogurt is high in calcium and potassium, which is good for bone health and helps to lower blood pressure. Calcium is also thought to help lower your fat intake.

Cayenne Pepper
Cayenne pepper may help to prevent insulin spikes after meals. It also is thought to increase your metabolism, which will help you keep your weight down.

Cherries and Blue Berries
Cherries and blue berries are packed with anthocyanins, which is an antioxidant believed to protect blood vessel health.

Charles

Government Stops Niacin Study

Vitamin B12 May Keep Your Brain From Shrinking

The University of Oxford released the results of a study back in September of 2008, that showed that Vitamin B12 may help keep your brain from shrinking in old age.

None of the people in the study had vitamin B12 deficiency. However, the study showed that people with the highest levels of B12 in there blood were 6 times less likely to experience brain shrinkage compared to people with low levels of B12.

Vitamin B12 deficiency is rare, but some of the symptoms are:

• Weakness
• Pale skin
• Sore tongue or bleeding gums
• Loss of weight
• Diarrhea
• Numbness or tingling in fingers and toes
• Poor sense of balance
• Depression
• Dementia

Good food sources are mollusks, and organs (especially liver and kidneys) of lamb and beef. For a list of foods with the highest levels of B12 click NutitionData. Milk, cheese and eggs are also good sources of B12. If you are a vegan, eat foods fortified with vitamin B12, and take vitamin pills.

Another benefits of B12 in conjunction with folic acid and B6, is that these vitamins keep homocystein from building up in your bloodstream. High levels of homocystein can lead to a higher risks of coronary heart disease, stroke and peripheral vascular disease.

Charles

http://burn-tummy-fat.com/

Cardiovascular Disease and Sitting

I is now well known that sitting too much can lead to cardiovascular disease or clogged arteries.

According to a study published in the European Heart Journal titled "Sedentary Time and Cardio-metabolic biomarkers in US Adults", prolonged periods of just sitting and being inactive results in

• Larger waist sizes
• Lower levels of HDL or good cholesterol
• Higher levels of C-reactive protein, which is a marker of inflammation
• And higher levels of triglycerides

However, there is good news for some couch potatoes.

The study also determined that even for people who spent a lot of time sitting, the more times they stood for a few minutes during their sedentary time, the smaller their waste size and the lower levels of C-reactive protein.

So taking many momentary breaks from sitting can improve your health. Some suggestions for the sedentary office based workplace include

• Climb stairs as often as possible
• Walk to talk to a colleague rather than using the phone
• Stand to answer the phone
• And go to the bathroom on a different floor than your office

So try limiting your sitting time in addition to a good exercise routine. Combining both will decrease your risks of developing cardiovascular disease.

For additional tips on diet and exercise, visit burn-tummy-fat.com.

Why You Should Lose Belly Fat

Why should you lose belly fat?

It is actually visceral fat that is the health concern. Visceral fat is the fat layer that lies under the layer of abdominal muscle. This fatty tissue surrounds our organs, and is the cause of giving us that "beer belly" physique. Research has shown that excessive viseral fat can lead to some
serios health concerns.

Below we will explore

• Why Visceral Fat Is Dangerous To Health


• The Proper Diet To Lose Stomach Fat


• Proper Exercises To Lose Stomach Fat

Why Visceral Fat Is Dangerous To Your Health

Visceral fat cells are more than just stored energy. They can produce hormones that can negatively affect your health.

These fat cells can contribute to the development of breast cancer by producing estrogen. Visceral fat cells can also help develop type 2 diabetes by producing insulin resistant hormones. Research has also shown that an excess of visceral fat around your waist is associated with
and increase risk of

• Diabetes


• Breast Cancer


• Gallbladder Problems


• High Blood Pressure


• Heart Disease


• And Colorectal Cancer

How do you know if your waist is too large?

Measure your bare waist just above your hip bone with a soft tape measure. Don't hold in your stomach or hold your breath as you measure yourself.

You should find ways to lose belly fat if your waist is larger than 40 inches for men, and 35 inches for women. If your waist size is too large according to these guidelines, you need to lose belly fat to reduce your risk of developing some of the diseases listed above.

Happily, visceral fat responds well to a good exercise routine and diet plan. A good exercise routine and diet plan becomes even more important as we age when our physical activity and metabolism slows.

Click Here for more informatiion on the health risks of visceral fat.

The Proper Diet To Lose Belly Fat

Basically, centering your diet around whole and minimally processed grains, fresh vegetables and fruits, legumes, nuts and seeds will help your achieve your goal to lose belly fat.

More importantly, you should stay away from these foods:

• Enriched Flours


• Bleached Flours


• Foods with added sugars


• High Fructose corn syrup


• Junk foods and snacks


• And hydrogenated oils

An added way to help yourself lose stomach fat is to use these tips to speed up your metabolism:

• Frequently drink cold liquids


• Keep yourself hydrated


• Eat 5 or 6 small meals throughout the day rather than eating just 1 or 2 large meals


• Eat more lean protein rich foods


• Drink green tea or black coffee without added fat or sugar


• And use hot peppers with your meals

Proper Exercises To Lose Belly Fat

Use full body, multi-joint exercises to lose belly fat. Ab specific exercises like situps and crunches do tone muscle, but don't burn fat. Full body exercises on the other hand burn stomach fat by increasing your metabolism and fat burning hormone production. Full body workouts accomplish this by working many large muscles groups and your cardiovascular system all at the same time.

A few examples of full body exercises are:

• The Bicycle Maneuver Exercise (Pilates Criss Cross)


• Dumbbell Squats


• And Dumbbell Lunges

When doing an aerobic exercise, use an Interval Training technique rather than a constant speed and intensity technique. Interval Training involves rotating between a slow speed and intensity and a high speed and intensity cycle. For example, rotating between walking at 4 miles per hour for a minute and a half, then running at 6 or 8 miles per hour for a minute is one possible cycle. You can repeat this cycle for an excellent 20 minute Interval Training workout. Research has shown that Interval Training actually burns more calories and gets you into good physical shape faster than a constant speed aerobic routine.

Click Here for more information on ways to lose belly fat.

In summary, losing stomach fat involves switching to a healthy diet plan and a good exercise routine. Otherwise, you run the risk of developing some serious medical problems that can be avoided with some simple lifestyle changes.

Visit burn-tummy-fat.com for added information to lose belly fat.

Charles

Health Benefits Of Curcumin From The Spice Turmeric

Turmeric is that peppery, yellow spice that is used in curry. It is also the spice that makes bright yellow mustard , well, bright yellow. It is so good at making things yellow that it is used as a textile dye.

A lot of research has been conducted over the past 20 to 30 years studying the health benefits of one of turmeric's active ingredients called curcumin. A great overview of the health benefits of turmeric and curcumin can be found at Whole Foods. In summary, turmeric and curcumin are found to be

• A potent and safe anti-inflammatory
• An effective Treatment for inflammatory bowel disease
• Relief for Rheumatoid Arthritis
• A benefit to Cystic Fibrosis sufferers
• Inhibits Cancer Cell Growth
• May help prevent Colon Cancer in combination with onions
• Helps prevent prostate cancer in combination with cauliflower
• Reduces the risk of childhood leukemia
• Improves liver function
• Provides cardiovascular protection
• Lowers cholesterol
• May provide protection against Alzheimer's Disease

Turmeric can be added to salads and vegetables to provide a tasty and peppery flavor. I like drinking turmeric tea in the morning, and it is easy to make. For 1 serving,

• Bring to boil 1 cup of water
• Add 1/4 teaspoon of ground turmeric to the water and simmer for about 10 minutes
• I don't strain the tea, but some may prefer to strain out the remaining particulates.
• Add honey to taste and enjoy.

You can also add ginger for an added zing to the tea if you prefer.

Here are some recent research articles regarding curcumin:

• Curcumin And Multiple Myeloma
• Curcumin Nanoparticles 'Open Up' Resistant Cancers
• Curcumin News and Research
• Curcumin Research
• Curcumin Selected Research
• Indena Curcumin Complex Shows Eye Therapy Potential
• Dietary Curcumin Increases Antioxidant Defenses In Lung

Remember that diet in combination with a regular exercise program is the best way to a healthier life. For illustrated examples of exercise techniques, click Exercise-To-A-Healthier-Life.com .

Also sponsored by Tshirt Art Designs .

Charles

New American Heart Associatiion Guidelines For CPR

The American Heart Assciation (AHA) has issued new guidelines for CPR (Cardiopulmonary Resuscitation).

Two of the main highlights are

• "When administering CPR, immediate chest compressions should be done first."
• "Untrained lay people are urged to administer Hands-Only CPR (chest compressions only)."

Trained people are now urged to start with chest compressions first, and then check the airway and administer breaths. In addition,

• "During CPR, rescuers should give chest compressions a little faster, at a rate of at least 100 times a minute."
• "Rescuers should push deeper on the chest, compressing at least two inches in adults and children and 1.5 inches in infants."
• Between each compression, rescuers should avoid leaning on the chest to allow it to return to its starting position."
• "Rescuers should avoid stopping chest compressions and avoid excessive ventilation."
• "All 9-1-1 centers should assertively provide instructions over the telephone to get chest compressions started when cardiac arrest is suspected."

Charles

Exercise-To-A-Healthier-Life.com

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Chest Compressiion Only CPR

Recently I updated by CPR training. The new procedure was much different than the one that I learned years ago. The compressions now occur between the nipples rather than below the sternum. The protocol cycle is also 2 breathes followed by 30 compressions.

However, a new study published in The Lancet indicates that bystanders should use chest compression only CPR rather than the standard 2-breathes and 30-compression current protocol.

The results of this study show that survival rates for compression only CPR is 14% compared to 12% for the current standard CPR. The conclusion is that "For adults with out-of-hospital cardiac arrest, instructions to bystanders from emergency medical services dispatch should focus on chest-compression-only CPR."

The may actually convince many to give CPR to a stranger, since many of us are concerned with exchange of body fluids with a stranger. Knowing the compression-only CPR may actually be better is a big help in eliminating those concerns.

As a side note, automatic defribilators have really come down in price over the last few years. Even though it is still pricey at between $1000 and $1500, the cost is substantially down from what it used to be. An example is the Philips HeartStart Home Defibrillator (AED) for less than $1300. A good investment if you have someone in your family with heart problems.

Charles
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Exercise-To-A-Healthier-Life.com

New Gender Specific Formula for Peak Heart Rate

According to a report published in Circulation: Journal of the American Heart Association, women have a new formula that estimates the peak heart rate that a healthy woman should attain during exercise.

Previously, both men and women used the formula, 220 minus age, for the peak heart rate that should be obtained during exercise. Now the formula for women is 206 minus 88 percent of age. In comparison, the original formula gave a peak heart rate of 170 for 50 year olds. The new formula gives a peak heart rate of 162 for 50 year old women.

The peak heart rate becomes important when using the chronotropic index. Studies have shown that men who score less than 0.8 on the chronotropic index have a higher risk of dying prematurely. However, this study assumed that the peak heart rate is 220 minus age. It has been found that this assumption made the prediction of premature death less useful for women. The new formula for peak heart rate may improve the prediction of the chronotropic index for women.

Exercise-To-A-Healthier-Life.com