How strong is your heart? The healthy heart can produce enough energy in an hour to lift a one-ton car off the ground, and accumulate enough pressure to squirt blood at a distance of 30ft! Although most of us would like to think that our own heart has this ability; it’s not usually the case. In fact heart disease is the number one cause of death in the United States today with a whopping 599,413 deaths per year. This number is especially concerning because although some people are more genetically inclined to develop a cardiac illness, for most of us it’s 100% preventable. Earlier this month, we discussed the many different foods and beverages that will aid you in your journey to becoming heart healthy and in this second installment, we will be providing some simple and effective exercises that you can utilize in combination with your new and improved diet.
For most of us, getting regular exercise seems like a chore with no gratification. The idea of pain, sweat and tears without the instant gratification of seeing results isn’t very appealing when deciding whether or not to leave the comfort of your couch. However, any moderate-intensity exercise like swimming, jogging, Pilates or yoga is excellent for your fitness without feeling like you’re going to cough up a lung. Exercising your heart muscle means exercising your body: no need for a gym, just a bit of motivation and a good pair of walking shoes. If you “don’t have time” then fit shorter but more frequent periods of time, like 5-10 minute intervals several times a day throughout your day. Take the stairs, park your car further away from the door, and definitely count in those house chores such as mowing the lawn, vacuuming, or a short brisk walk around the block at lunch or for a break. The gaming console Wii also has several fun games such as Wii Sports or Wii Fit Step Aerobics – which is great exercise you can do with your kids-make it a family affair.
For adults that are 65 and older or anyone with chronic conditions or limited mobility, you still need the same amount of exercise as younger people but the activity can be less intense. Practice balance exercises to help prevent falls and injuries. Balance techniques are used frequently as exercises in yoga or more simple forms of balancing exercises such as walking heal-to-toe, standing on one foot, or standing up and sitting down without using your hands. Use good judgment and follow your doctor’s advice.
When these components are combined with a healthy diet, the outcome will hopefully be a much healthier heart and surely a much longer life. These tips make choosing to live a heart healthy life an accessible and reasonable goal to work towards so get started today! You are responsible for the health of your heart and the health of your life! Get the support of your family and primary care provider and get that blood pumping!
Part 2 of our February blog was written by Dania Abdul-Resoul, an intern at avecinia wellness center. Dania is a pre-physical therapy student at Cal State Fresno.
For daily updates on news, information and more on health care and wellness, join avecinia wellness center's facebook page and follow avecinia on twitter . avecinia wellness center is Fresno's premier integrative medicine and wellness center. We combine internal medicine and primary care with health management, weight management, acupuncture, aesthetics (Botox, Juvederm, Radiesse, Obagi and more) and massage therapy for a holistic approach to health. We use a robust electronic health record program and patient web portal to enhance our delivery of services and to help our patients reach their optimal well-being. To learn more, visit www.avecinia.com. If you are looking for a primary care doctor in Fresno or the Central Valley and would like to become a part of the avecinia family, visit our website and click on new patient registration. Let Dr. Unaiza Hayat and/or Ali Kunkel, MPA, PA-C, become your trusted guides. Our Aesthetic, Weight Management, Acupuncture, Health Management and Massage Therapy services do not require us to be your primary care physician. Learn more at www.avecinia.com We look forward to meeting you!
Wednesday, February 15, 2012
Wednesday, February 1, 2012
Your Heart and You- Celebrating the Heart in American Heart Month
Ahh February a time for couples to bask in their love for each other and a time for singles to bask in their love for chocolate. However, no matter your current relationship status, February is also American Heart Month. No need for roses or a box of sweets for this holiday, just the simple act of staying heart healthy and acknowledging the importance and well-being of this organ is more than enough. So before we start talking about treatments and prevention, let's take a little time to get to know what the heart actually does.
Every day your heart beats approximately 100,000 times, sending 2,000 gallons of blood surging through your body. Although it's no bigger than your fist, your heart has the mighty job of keeping blood flowing through the 60,000 miles of blood vessels that feed your organs and tissues. However, even when put into this perspective, the allure of fried foods and choosing to stay at home on a rainy day instead of going to the gym is far too strong for most of us to handle. So instead of completely uprooting your life style, read the whole blog for some simple and easy tips to ensure that your heart continues to do what it does best.
When it comes to your diet there are a number of specific foods that will benefit your heart over others. When looking at meat, Salmon and Tuna are always healthy alternatives packed with plenty of Omega 3 fatty acids. Omega 3 aids in reducing the risk of heart disease and stroke while helping to reduce symptoms of hypertension, depression and attention deficit hyperactivity disorder (ADHD). Brown rice is loaded with B- Complex vitamins which improves mood, gives you healthier skin and helps with immune and nervous system function. Brown rice is also an excellent substitute for white rice and bread. Of course all vegetables are healthy for you, but there are some in particular that will give your heart that extra boost. Vegetables such as: carrots, spinach, broccoli, sweet potato, acorn squash, red bell peppers and asparagus all provide many antioxidants and vitamins that help reduce blood pressure and strengthen the heart as a muscle. Similar to vegetabels, fruits also have the same nutritional value when it comes to staying heart healthy. Blueberries, pomegranate, kiwi and red grapefruit all provide a wide range of natural blood thinners, isoflavones, and help reduce the LDL (bad cholestrol) levels and raise the HDL (good cholestrol). Red wine containing polyphenols which help protect against cell damage, tea and soy milk are great when choosing beverages. Dark chocolate that is 70% or higher in cocoa provides you with something to sweeten your taste buds and keep you healthy! Dark chocolate contains a large number of antioxidants (nearly 8 times the number found in strawberries). Flavonoids help relax blood pressure through the production of nitric oxide, and balance certain hormones in the body.
Making small changes in your eating habits is the first step to becoming heart healthy. Utilize the tips we have provided and pace yourself so the body has time to adjust. Stay tuned for part 2 of this blog after February 14th where we will discuss the different types of excercises that will strenghten your heart without putting a strain on your body.
Our February blog was written by Dania Abdul-Resoul, an intern at avecinia wellness center. Dania is a pre-physical therapy student at Cal State Fresno.
For daily updates on news, information and more on health care and wellness, join avecinia wellness center's facebook page and follow avecinia on twitter . avecinia wellness center is Fresno's premier integrative medicine and wellness center. We combine internal medicine and primary care with health management, weight management, acupuncture, aesthetics (Botox, Juvederm, Radiesse, Obagi and more) and massage therapy for a holistic approach to health. We use a robust electronic health record program and patient web portal to enhance our delivery of services and to help our patients reach their optimal well-being. To learn more, visit www.avecinia.com. If you are looking for a primary care doctor in Fresno or the Central Valley and would like to become a part of the avecinia family, visit our website and click on new patient registration. Let Dr. Unaiza Hayat and/or Ali Kunkel, MPA, PA-C, become your trusted guides. Our Aesthetic, Weight Management, Acupuncture, Health Management and Massage Therapy services do not require us to be your primary care physician. Learn more at www.avecinia.com We look forward to meeting you!
Every day your heart beats approximately 100,000 times, sending 2,000 gallons of blood surging through your body. Although it's no bigger than your fist, your heart has the mighty job of keeping blood flowing through the 60,000 miles of blood vessels that feed your organs and tissues. However, even when put into this perspective, the allure of fried foods and choosing to stay at home on a rainy day instead of going to the gym is far too strong for most of us to handle. So instead of completely uprooting your life style, read the whole blog for some simple and easy tips to ensure that your heart continues to do what it does best.
When it comes to your diet there are a number of specific foods that will benefit your heart over others. When looking at meat, Salmon and Tuna are always healthy alternatives packed with plenty of Omega 3 fatty acids. Omega 3 aids in reducing the risk of heart disease and stroke while helping to reduce symptoms of hypertension, depression and attention deficit hyperactivity disorder (ADHD). Brown rice is loaded with B- Complex vitamins which improves mood, gives you healthier skin and helps with immune and nervous system function. Brown rice is also an excellent substitute for white rice and bread. Of course all vegetables are healthy for you, but there are some in particular that will give your heart that extra boost. Vegetables such as: carrots, spinach, broccoli, sweet potato, acorn squash, red bell peppers and asparagus all provide many antioxidants and vitamins that help reduce blood pressure and strengthen the heart as a muscle. Similar to vegetabels, fruits also have the same nutritional value when it comes to staying heart healthy. Blueberries, pomegranate, kiwi and red grapefruit all provide a wide range of natural blood thinners, isoflavones, and help reduce the LDL (bad cholestrol) levels and raise the HDL (good cholestrol). Red wine containing polyphenols which help protect against cell damage, tea and soy milk are great when choosing beverages. Dark chocolate that is 70% or higher in cocoa provides you with something to sweeten your taste buds and keep you healthy! Dark chocolate contains a large number of antioxidants (nearly 8 times the number found in strawberries). Flavonoids help relax blood pressure through the production of nitric oxide, and balance certain hormones in the body.
Making small changes in your eating habits is the first step to becoming heart healthy. Utilize the tips we have provided and pace yourself so the body has time to adjust. Stay tuned for part 2 of this blog after February 14th where we will discuss the different types of excercises that will strenghten your heart without putting a strain on your body.
Our February blog was written by Dania Abdul-Resoul, an intern at avecinia wellness center. Dania is a pre-physical therapy student at Cal State Fresno.
For daily updates on news, information and more on health care and wellness, join avecinia wellness center's facebook page and follow avecinia on twitter . avecinia wellness center is Fresno's premier integrative medicine and wellness center. We combine internal medicine and primary care with health management, weight management, acupuncture, aesthetics (Botox, Juvederm, Radiesse, Obagi and more) and massage therapy for a holistic approach to health. We use a robust electronic health record program and patient web portal to enhance our delivery of services and to help our patients reach their optimal well-being. To learn more, visit www.avecinia.com. If you are looking for a primary care doctor in Fresno or the Central Valley and would like to become a part of the avecinia family, visit our website and click on new patient registration. Let Dr. Unaiza Hayat and/or Ali Kunkel, MPA, PA-C, become your trusted guides. Our Aesthetic, Weight Management, Acupuncture, Health Management and Massage Therapy services do not require us to be your primary care physician. Learn more at www.avecinia.com We look forward to meeting you!
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