Women’s Health Blog

Strict changes in diet and lifestyle can not only prevent heart attacks, but can reverse the clogging of the arteries, according to a small but pioneering study.

The study showed that a vegetarian diet, moderate exercise and an hour a day of yoga and meditation could produce a reversal of atherosclerosis, a blockage of the arteries that can lead to a heart attack, in men and women who were strict in following the daily regimen.

Experts say this is the first study to report that such blockage can be reversed without using cholesterol-lowering drugs or surgery.

The study, which was conducted by Dr. Dean Ornish, director of the Preventive Medicine Research Institute in Sausalito, Calif., was presented at the meeting of the American Heart Association in New Orleans.

This is a tremendously important study in the control of heart disease. It’s the very first study indicating regression of coronary heart disease without pharmaceutical intervention. The results also suggest that the current medical guidelines for changes in the habits of people with severe heart disease do not go far enough.

Previous studies have shown that exercise and diet changes can slow the progression of heart disease, but not reverse it.

While the study did not determine what percentage of improvement could be attributed to the lifestyle changes alone, the researchers noted that stress-control methods have been shown to ease recovery from a variety of disorders, including hypertension.

But some experts are skeptical of the need for stress-management methods, which are not currently among standard recommendations for those with severe heart disease.

Some experts on cardiac rehabilitation question whether most people with heart disease could follow such strict changes in their habits.

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Since a lot of people are involved in physical exercises, it is imperative that the importance of warming up before any strenuous activity should be discussed. Many have repeatedly ignored going through the warm up stage before working out, not knowing the consequences in doing so.

Why warm up? Several changes takes place in the body once physical activity is initiated. A person’s respiratory rate, blood flow, and oxygen and nutrient levels delivered to the cells increases. The rate of increase should be regulated in a steady pace to prepare the body for the physical stress that exercise will demand. If one foregoes this priming procedure, the body will function less efficiently and the workout will produce less quality results. Warming up preps up the nervous system, heightens mental awareness and alertness, and loosens up joints and muscles to make them less prone to injuries. Warm ups jump starts the fluid located in the joints, minimizing the risk for wear and tear of the muscles. It gives the heart a suitable period to adjust and pump up blood and nutrients into muscles.

This is vital for older people, since they have tissues that are less supple; they have joints with less fluid, and weaker hearts. Sudden exercise can produce heart attacks to older people.

How does a person warm up properly? Initially, it can be done in any procedure that enables the heart to beat faster. One can simply walk and jog, or if a cardiovascular equipment is available, such as rowing machine or a bicycle, it can be utilized. Start at a gentle pace, and then slowly increase the pace until heart beat rate increases and the body temperature rises. It important to note that the pace should be in accordance to one’s current fitness level, where the activity will leave the person energized and not exhausted.

After working up a light sweat (suggested time is 3-5 minutes, longer if the person is working out in a cold environment) one should do dynamic stretching. Stretching helps in developing overall flexibility, particularly in the spine, shoulder, and hip areas. The kind of stretching depends on the type of activity a person plans to engage to. For instance, if one is about to play sports, the recommended kind of stretching would be the ones that mimics the movements that will be done in the court or field. If one is about to do martial arts, light sparring can be done in the quarter of the normal speed, or just simply do the movements in slow motion. Be certain that the major muscles groups are stretched for 8 seconds minimum. It is necessary to remember to keep feet moving or do leg exercises whenever the upper body is stretched to keep prevent blood from pooling in the legs. Remember, one should only do stretching if the muscles are already warmed up. Do not bounce while stretching. It leads to a contraction that can result in muscle tear or pull.

For weight-lifters, this is what should be done after the initial warm up. Load the bar with about 50-60% of the heaviest weight to be done for the session and perform the number of repetitions that will be done for the heavy sets. For the second set, the weight will be increased to 80%, then eventually to 90%, decreasing to 2-3 repetitions. Afterwards, rest for about 30 seconds, then repeat the steps. After this warm up, one can now proceed to the heavy lifting for the day. The advantage of doing the procedure is that the heavy sets will feel less daunting and can now be performed with considerably less stress.

After warming up and proceeding to the main workout, it is equally important to cool down. When a person suddenly stops exercising or lifting weights, blood gathers in the muscle and oxygen is blocked. When this happens, a person runs the risk of having a heart attack. So cooling down should have the same importance as warming up.

Exercise is good for the health. Everyone is encouraged to pump it up, just remember to remember all the necessary precautions not only to maximize the workout, but also to stay safe and healthy.

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As we all know, vitamins are very important when it comes to keeping your heart healthy. You need to eat the right foods of course, although you also need to supplement the food you eat with the necessary vitamins your body needs to stay in shape and keep your heart working healthy for a long time to come. If you dont consume the right nutrients, you wont be doing your heart any favors – and may end up having problems later on in life.

The first vitamin that comes to mind for most people is vitamin E, a vitamin that is essential to improving the overall health of your heart. When taken correctly, vitamin E will stop the cholesterol in the body from harming the arteries that surround the heart. Anytime cholesterol oxidizes, it sticks to the sides of the arteries and can lead to blockages which can cause heart attacks or other serious problems with the heart.

To help you keep your heart healthy, most doctors recommend that you take additional supplements that contain vitamin E. They may also suggest that you eat foods that are naturally rich in vitamin E, such as nuts. Nuts have high amounts of vitamin E, and most of them taste great. You can find other foods that contain vitamin E as well, although nuts have the highest amounts.

In the past, research has shown Vitamin E to help those who have already suffered the wrath of a heart attack. This vitamin helps to prevent heart attacks in the future by opening up the arteries and eliminate blockage. Those who have had a heart attack in the past are always encouraged to add more vitamin E to their diet.

What many arent aware of, is the fact that you can use vitamin C to boost the effects of vitamin E. Vitamin C is known as an antioxidant, which prevents the damaging effects that cholesterol has on the body. Along with preventing cholesterol from damaging the body, vitamin C also helps vitamin E with its functions – such as protecting your arteries and your heart.

By taking both vitamin C and E as a combination, youll be well on your way to a healthier heart. Overall, this is the easiest way that you can be sure you arent damaging your heart, especially if you have had a heart attack in the past. If you have a history of heart disease or heart problems in your family, these vitamins are essential to your diet. Even if you are just concerned about the health of your heart, these vitamins will give you the peace of mind in knowing that you are eating for a healthy heart.

As far as your dosage goes, it will vary from person to person, although 400 international units of vitamin E and C are the recommended amounts for most people. On its own, vitamin C can be tolerated in large doses, without imposing any harmful effects. You can take around 500 mg of it twice a day, and ensure that your heart remains healthy.

To be on the safe side, you should always make sure that you get the proper amount of vitamins in your daily diet. Taking additional vitamins and supplements isnt a bad idea either, especially if you are trying to boost the health of your heart. Your heart is one of the most important organs in your body, which is why you should always take care of it. If you eat the proper diet and take the necessary vitamins – youll be well on your way to keeping your heart healthy.

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Considered a very powerful antioxidant and anti-aging compound, Resveratrol has become a hit all across the world for over twenty years as a super supplement. Though it has the power to slow and even reverse signs of aging, keep your heart and cardiovascular system healthy, it is more reknown as a weight loss supplement. There are many reasons for this, including increasing energy levels, suppressing appetite, and maintaining a healthy and fast metabolism.

Resveratrol is most commonly derived from red grapes, the skins of which are very high in antioxidants. It isnt without proof, however. Dr. Oz, on the Oprah show, has been promoting this product and even claims it can add up to 20 years to your lifespan. And one of the key factors to living longer is maintaining a healthy weight. This can be achieved many different ways and varies depending on the person and their needs. For some however, exercise and a diet just arent always enough. Thats when weight loss supplements come into play. But people have to be more careful in this new day and age. It is very easy for companies to make generic copies of some fabulous supplement and put it off as the real thing, buyers not knowing any better. This can result in big problems both with the user and the company if something goes wrong. With Resveratrol, however, there are simple ways to find out if its the real deal or not and is generally easy to purchase and use. There has been no controversy over it and there are many great success stories attached.

The main reason for these success stories is due to the fact that Resveratrol can boost and maintain your metabolism. This is the driving force behind fat breakdown and ultimate weight loss. Boosting your metabolism and burning fat helps prevent various diseases such as osteoporosis, heart attacks, cancer and diabetes. These all can impact your health so severely that your life can be shortened and nobody wants to live that way. When taking Resveratrol, having a healthy diet and exercising, your chances of having to deal with any of those diseases will be next to nothing. Even when diet and exercise arent working well for you, Resveratrol, by boosting your metabolism, can then increase your energy level and exercise can come naturally, without you even knowing it. With more energy, not only will you get more accomplished, but you will also feel much better about yourself as you watch the pounds just melt away. What more could you ask for?

There are many reasons people can take Resveratrol. These can range from the fact it has great anti-aging properties to its use as an excellent weight loss supplement. Whatever your reason might be, almost anyone can find a way to put Resveratrol to good use and lead a healthier, happier lifestyle. A trip to the drugstore, a high quality weight loss supplement and you could be looking at adding years onto your life simply by learning of Resveratrol and its amazing benefits.

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Obesity has become a common problem in America. So common in fact, that two in every three Americans is considered overweight, and one in every three is classified as obese. Obesity is determined through a formula called the body mass index or BMI. An obese person has a BMI that is over 30. Obesity is a condition that can lead to many other health problems including diabetes, high blood pressure, sleep apnea and osteoarthritis. Coronary artery disease is also a common malady among obese people putting them at much higher risk for things like heart attacks and strokes. Because there are many potentially health risks involved with obesity, it is important to try to discover the causes of the condition and ways to treat it. This has led doctors and scientists to examine the link between obesity and fast food in America.

Fast Food Restaurants have replaced the Dinner Table

It is true that fast food has become a large percentage of this country’s diet, so it is no wonder that a link has been considered between fast food and obesity in America. Some studies have shown that eating fast food for three or more meals each week results in a higher incidence of obesity and larger BMI’s. This is an alarming statistic for a nation with such a high incidence of obesity and a fast food chain on nearly every corner. With the increase in activities and overall business of families today, eating out has become a quick and convenient alternative to the homemade family dinner. The food that we consume from fast food restaurants has a tendency to be packed with fat and calories, not to mention sodium and sugar. Studies have also shown that families that eat fast food more often are also less likely to keep healthy fare like fresh fruits and vegetables in the house to offset some of the negative effects of the burgers and fries.

How do we Diminish the Link between Fast Food and Obesity in America?

The solution in reducing the link between fast food and obesity in America is to cut back on this type of diet. Fast food does not have to be avoided altogether and at all costs – it just needs to be considered the exception rather than the rule in your family’s diet choices. When you eat the bulk of your meals at home, make sure that you are serving plenty of fresh fruits, vegetables and whole grains on everyone’s plate. That Big Mac should be a special treat to be enjoyed on occasion, instead of the primary ingredient in your diet. With a few wise choices and an understanding of good health and nutrition, the link between fast food and obesity in America may be greatly reduced.

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