Health & Wellness Redefined
Nowadays health is defined as the absence of disease. We believe it's about how your are living, your overall wellness and the daily choices you are making.
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The Most Important Things You Can Do to Strengthen Your Heart Health
Your heart works pretty hard for you. It beats roughly once a second for your entire life. That’s about 2.5 billion beats over the average lifespan. The blood that is circulated by the beating heart carries oxygen and nutrients throughout the body.
Your heart is important to say the least!
Cardiovascular disease has been the leading cause of death in the United States for many years. Fortunately, it is largely preventable with simple lifestyle changes.
Consider these activities to enhance your heart health and extend your lifespan:
1. Exercise. Like all the other muscles in your body, your heart needs exercise to be at its most healthy. The current prescription from the medical community is 30 minutes of aerobic exercise, five times a week. Everyone should find a way to plan some exercise into their life. For example:
- Walk on a treadmill while watching TV.
- Exercise with a friend.
- Listen to a book on tape while you go for a run.
- Play a team sport.
- Hire a personal trainer.
2. Reach and maintain a healthy weight. Your heart works much harder if you’re overweight. There’s only so much work it can do before it gives up. Find a healthy weight for your body and maintain it. Your heart will thank you.
3. Avoid smoking. Smoking is dangerous, but you already knew that. Among other things, smoking damages your blood vessels and your blood cells. Smokers are at a much greater risk of suffering a heart attack.
4. Manage stress. Stress kills. Though the mechanism isn’t understood, there is a strong correlation between stress and heart disease. If you feel stress on a regular basis, it’s important to find ways of dealing with that stress. Make a list of activities that relax you and start doing them.
5. Get the proper amount of sleep. Multiple studies have shown that too much or too little sleep can increase the risk of developing heart disease. The proper amount of sleep appears to be between seven and nine hours for adults. More or less than this can impact your heart and overall health negatively.
6. Maintain proper blood pressure. When your blood pressure is too high, the lining of your blood vessels can be damaged. This creates scar tissue and also attracts cholesterol and fat deposits. High blood pressure is dangerous but doesn’t feel uncomfortable. It really is the silent killer.
7. Eat properly. A good diet can avoid many of the issues that lead to heart disease. Avoid saturated fat, cholesterol, and salt. Eat the things that you already know are good for you. A healthy diet doesn’t have to be complicated. Some of the best heart-healthy foods include: Berries, Whole Grains, Fish Oil, Nuts Beans, Leafy Greens, Dark Chocolate, Fruits and Vegetables, Seeds.
Cardiovascular disease is the leading cause of death in the United States. Approximately 25% of the population ultimately succumbs to heart disease.
The rates are much lower in those countries with healthier eating and exercise habits. However, you don’t need to pack your bags and move to Japan to lower your risk of heart disease. You only need to adopt healthy behaviors and drop any behaviors that don’t help you to thrive.
A healthy diet, good sleep, and exercise can prevent a lot of negative health issues. These are the things you already know how to do. Start doing them religiously and strengthen your health. You’ll be glad you did!
Paying Attention to Your Body's Signals for Optimal Health
Your body is a marvelous creation! It speaks to you when it's doing great, and it also speaks to you when things aren't so wonderful.
But that's the beauty of it - your body gives a ton of signals to let you know it's in need of something so you can do what's necessary to achieve optimal health.
Use these strategies to tune in to what your body is telling you:
1. Assess how you feel each morning. The early morning hours are usually ideal for you to listen for your body's signals. At that time of day, it's usually very quiet, so you can pay closer attention to the physical signals. Each morning, determine whether you feel different from the morning before.
* Determine if you experience any new aches when getting out of bed.
* Figure out if you wake up feeling lousy, even after a sound night's sleep.
* See if you wake up with any ailments that you didn't go to sleep with.
2. Compare the effects of different food choices. As you go through the motions day by day, it's sometimes tough to maintain proper nutrition.
Especially if you're always on the go, you may end up making some poor food choices. As you do that, however, it's important to see what kind of impact your food choices have on your body.
• How effective are you in the gym after you've spent a day eating junk food?
• Does your mind function better and do you have more energy when you eat vitamin-rich foods?
3. Get regular checkups. Even if you haven't seen or felt anything to worry about, it's important to get regular checkups at the doctor just to make sure everything is intact.
• If you're about to embark upon a stressful month at work, now would be a great time to get a checkup.
• Put a routine in place for doing checkups and stick to it.
4. Know your body's physical capabilities. Although you may consider yourself healthy and in good shape overall, there's just so much the body can manage. Whether it's exercise or mental work at the office, it's important to know your limits so you don't end up burned out and physically exhausted.
• It's okay to work out until your muscles feel worn, but you'll know if you've overdone it if the recovery time is longer than you expect.
• The same goes for mental exhaustion. You'll feel like you're coping through the long, stressful hours at work until you realize you're motionless in bed when you should be up getting ready for work!
Remember that you rely heavily on your body to take you through the ins and outs of daily life, so you're better off protecting it! Listen to your body's signals and act accordingly!