Tag Archives: Smoking

Go RED during American Heart Month

22 Feb

You guessed it. Today’s post is dedicated to protecting your ticker.

Your heart is arguably the most important organ in your body.  It beats approximately 100,000 times a day or 35 million times in a year.  During your lifetime, your heart will beat more than 2.5 billion times.  Find a tennis ball and give a good, hard squeeze.  That is how much force your heart exerts every time it pumps blood out of the heart.  Even when you’re lounging on the couch the muscles of your heart work harder than your leg muscles when you’re at a full sprint!

Your body has an average of 5.6 liters of blood, which circulates the entire body 3 times in one minute.  That means that your blood travels 12,000 miles in a single day! In one’s lifetime your heart will pump about 1 million barrels of blood!  That will fill more than 3 super-tankers! That’s a lot of blood.  So now that you know just how hard your heart works for you with every beat, let’s talk about how to protect it!

There are six things you can do to help protect your ticker: nutrition, physical activity, weight management, stress management, fats & oils, and quit smoking!  I’ll cover each of these 6 things in greater detail below.

Nutrition

Proper nutrition is key.  Those who follow my blog already know that I’m a big proponent of eating clean, whole foods.  If you want to protect your health and your heart, the best thing you can do for it is to drop those processed foods and spend a little extra time in the kitchen.  You want to get a well-balanced diet of whole grains, fruits, veggies, and protein from lean meats and lentils.

Sodium contributes to high blood pressure, so watch your sodium intake as well.  However, I wouldn’t put away the table salt and call it good.  Most of Americans’ sodium intake actually comes from processed foods, frozen meals, and sodas (both diet and regular).  I’d much rather people cook their own food and then salt to taste than pop a meal in the microwave for 5 minutes on high!

What can you do?

This is pretty simple and straight forward: eat whole!  When at the grocery store only buy from the outer loop and enter into the middle lanes only to grab whole staples like whole wheat flour, lentils, etc.  If you haven’t already noticed, next time you go in please note that all the whole and fresh foods line the outside of the store, while the crap is in the middle.  Avoid the crap!!

And please, don’t ever go food shopping while hungry.  You’ll come home with 10 bags of fritos and a pepsi you hadn’t planned on!

Physical Activity

After eating right, the next best thing you can do for your heart is to take it on a walk. No literally, go for a walk!  It doesn’t take much exercise to lower your risk of heart disease.  The American Heart Association recommends just 30 minutes a day on most days to help reduce your risk of heart disease.  And we’re not talking about marathon training here either people, it’s something as simple as taking a brisk walk with the girls to catch up instead of your usual weekly lunch date.  The point is to get your heart working a little harder than when your sitting at your desk the other 10 hours of the day.  Little changes in your life will translate into huge impacts in both your heart and quality of life.

What can you do?

Get off the couch!  I cannot stress this enough.  Just get some exercise and you’ll not only feel better, have more energy, but you’ll be taking steps to protect your heart.  If you like to see actual numbers of your activity, consider investing in a simple pedometer.  Aim for 10,000 steps a day!  If you’re feeling you want more, consider new devices out there today like Jawbone’s UP (returning to the market soon), FitBit, Nike’s FuelBand, and Striiv to name a few.  These great devices sync to a cloud profile where you can track your progress over the months, as well as compete with friends.

Weight Management

This shouldn’t be new news to anybody, but being overweight or obese leads to many health problems, not the least of which is heart disease.  The more overweight you are, the higher your risk of developing heart disease.

What can you do?

Get your weight under control!  Enlist the help of friends and family to achieve your goals.  Encourage your friends and family to join you in your journey!  There is strength in numbers.  Weight loss and management are keys to a long and healthy life.

Stress Management

When you stress out your body goes into fight or flight.  Your body is preparing for an attack and it cannot distinguish emotional/mental stress from physical, about to be attacked by a lion, stress.  Your body goes into hyperdrive and your heart starts to beat harder in order to prep your body to fight.  It also causes your blood pressure to rise. Now this response to stress is normal and good, it allows our bodies to react to dangers, but when our bodies are always in this “fight or flight” mode it puts a lot of stress (no pun intended) on our bodies.  Prolonged stress can become a danger to your heart, especially if you have other risk factors for heart disease.  Read more about stress in my post about it here.

What can you do?

Take a chill pill!  Decide if the situation really warrants you freaking out and if the answer is no, take a few deep breaths.  Find outlets to de-stress such as yoga, writing in a journal, or listening to soothing music.  Find what works for you and do it consistently.  Whatever the issue, I’m pretty sure the world is not going to end and is it really worth your heart?

Fats & Oils

Getting the proper amount of fats and the right kinds of fats is crucial to helping your ticker beat at its best. Read more about it on my post here.

What can you do?

Watch your intake of fats regardless of type, especially if you have other conditions that warrant it.  But on the other hand, make sure you do get enough of the good kinds of fats to help protect your heart.  Steer clear of trans fats at all costs and use saturated fats on occasion (aka keep the red meat to once or twice a week).

Quit Smoking

Smoking is bad all the way around, but it’s really hard on your heart. It leads to the constriction of you blood vessels and that in turn means your heart has to work harder to pump the same amount of blood through your vessels.  Smoking leads to not only cancer, but heart disease, hypertension, and ultimately death.

What can you do?

Just quit! Enough said.  There are lots of tools and support groups out there these days to help you.  Most insurance companies also cover smoking cessation, so make sure you ask about it.  If you’ve already quit, good for you and keep it up!  You’re making yourself and the people around you healthier by your decision to quit.

Children

Just a quick note of children.  Unfortunately, many children are now facing adult disease like diabetes type 2 and heart disease because of the childhood obesity epidemic facing this country.  If you have a child who is overweight or obese (or even if they’re not), encourage them to get outside and play (NFL has a great program called Play60).  Better yet, play with them!  Not only will it make both you healthier, but it will bring you closer together.

You are responsible for what they eat.  Feed healthy meals at home and teach them about making responsible choices when they’re away from home.  If you show them that good food is yummy food you’ll be setting them up for a healthier life.  Please remember that you should never tell a child that they’re fat or demean a child, especially since I believe that most parents are 100% responsible for their child’s condition.  It is your responsibility as a parent to protect them and to nurture their self esteem.  Make healthy fun!

February is American Heart Month, but this shouldn’t be the only month you are conscious of your heart or the dangers you could be putting it into.  These are lifestyle choices that you need to, no, that you have to make.  Healthy living is so much more than fitting into that LBD (for all the men, that stands for “little black dress”), it’s about knowing that what you’re doing today will allow you to have a hundred healthy tomorrows.

If you want to donate to the American Heart Association, a great organization dedicated to protecting our hearts, please click here.

The State of the Union

24 Jan

No I’m not talking about the actual State of the Union which was broadcasted tonight (although I am a political junkie), but I’m referring to the health of our Union. I thought I’d spin off of President Obama’s speech tonight and address some of the top health issues facing America this year.

Smoking/Tobacco

If everyone knows these days that smoking kills, I don’t understand how 46 million or 20.6% of Americans still smoke.  It perplexes me that the tobacco industry is STILL gaining new customers everyday.  Cigarette smoking is the leading cause of preventable death in the United States.  Smoking accounts for approximately 443,000 deaths, or 1 of every 5 deaths, in the United States each year.

80% of smokers begin smoking before they even turn 18. 17.2% of high school students smoke.  Clearly our anti-smoking/tobacco campaigns are not resonating with our students.

Secondhand smoke is even more deadly for those around you than it is to yourself.  Secondhand smoke contains more than 7,000 chemicals. Hundreds of those chemicals are toxic and about 70 are known to cause or contribute to cancer.  So think about that before you light up around those you love (and strangers!!! we don’t like it either!).

Smoking and tobacco products lead to many diseases including many cancers, hypertension, heart disease, and stroke to name a few.  It’s a nasty and disgusting habit that you should drop…like yesterday!

Diabetes

Diabetes affects 25.3 million Americans or 8.3% of the population. Diabetes is the leading cause of kidney failure and new cases of blindness. Diabetes is also a major cause of heart disease and stroke.  Diabetes is the 7th leading cause of death in the United States.  There were 1.9 million new cases of Diabetes last year alone.  Type 2 is a largely preventable disease. It is mainly brought on by lifestyle choices such as obesity due to inactivity and improper food choices.  But is true that genetics do make you predisposed to the disease. So if it runs in your family, it’s even more important for you to watch your weight and what you eat!  It is estimated that 79 million Americans have pre-diabetes. Left unchecked, pre-diabetes leads to Type 2 Diabetes.

Obesity Crisis

34% of American Adults (considered 20 & older) are obese and an additional 34% of adults are overweight.  This means that 7 in 10 American adults are either overweight or obese. Those are not encouraging odds.  The CDC defines overweight as an individual whose BMI is between 25 & 29.9. Obese is anyone with a BMI greater than 30.  They have recently added Severely Obese and Morbidly Obese to accommodate the growing number of extraordinarily obese individuals in the United States.  We spend an estimated 150 BILLION dollars every year on increased medical bills due to obesity.  This means these costs can be averted if we fix our health and a reduction in spending in healthcare results! 🙂  Now wouldn’t that be nice?  Obesity leads to heart disease, stroke, diabetes, sleep apnea, and death among many other horrible ailments.

We as a nation set goals in the Healthy People 2010 campaign.  Not one state met the goal to reduce their obesity rates to 15% by 2010. In fact, the number of states with an obesity prevalence of 30% increased to 12 states (from 9 in 2009 and 0 in 2000).

About 1 in 3 children today are either obese or overweight.  Since 1980, the prevalence of obesity in children has tripled.  Approximately 17% of children are obese, not overweight, obese.  Overweight kids have a 70-80% chance of staying overweight for their entire lives if they do not correct the course early.  Overweight/obese children will battle more with their weight for the rest of their lives compared to their normal weight peers. Children are developing adult diseases like Type 2 diabetes, heart disease, and hypertension.  The OECD projects that by 2020, 20% of girls aged 3-17 and 30% of boys aged 3-17 will be obese.

These are scary statistics I know, but together we can combat and reverse the obesity epidemic.  Will you  help me end it?

Bottom Line

Think about this.  Of the 571,950 cancer deaths that occurred in 2011, the American Cancer society estimates that one third wouldn’t have happened if no one smoked. Another third of the deaths could’ve been prevented by proper weight loss, diet, and exercise.

I admit that there are days when I would I like to be lazy all day, lounge on the couch, and stuff my face with bon bons (okay maybe not, but I’m  making a point). But my health is more important to me than the short satisfaction of these activities (or non-activities).  My generation (gen Y) is the first generation projected to have a shorter life expectancy than our parents, even with all the medical advances!  This projection is driven by lifestyle choices made by Americans today.

You have to make a choice.  I choose to still do the things I enjoy, like watching TV, but I walk up and down my stairs during commercial breaks. Instead of sitting, I choose to stand.  I have cherries instead of cherry pie.  You have to decide what your priorities are. It’s so much more than just about how you look, it’s about what kind of life do you want to lead? What type of role model do you want to set for your children?  No one said it was going to be easy. It’s going to be a tough and lifelong road, but I believe this great nation can do it!

We must end this obesity crisis, but we have to do it together.

Keep Sweating!

~Coach Lindsey

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