February is American Heart Month
February is American Heart Month, so we want to ask – how healthy is your heart? Heart disease is the leading cause of death for men and women in the United States. But the good news is, with healthy choices and the management of health conditions, heart disease can often be prevented. Make sure you are doing everything you can to keep your heart healthy and strong with the following tips for a healthy heart:
1. Get a check up. In general, you should be getting a check up at least once a year. If it has been more than a year or you can’t even remember the last time you saw your doctor, now is a great time to get yourself checked out and get the right tests done to make sure your heart is healthy. Ask about blood pressure tests, cholesterol tests, diabetes screening and seek counseling if you need extra guidance. Learn about prevention for conditions you may be at risk for. Keep cholesterol and blood pressure in check. Cholesterol is one of the major controllable risk factors for heart disease and heart attack. When there is too much LDL (“bad”) cholesterol circulating in your blood, it can slowly build up in your arteries and create plaque that can narrow your arteries. If a clot forms, it can block a narrowed artery and a heart attack or stroke can happen. High blood pressure can damage your heart and arteries by placing too much pressure on them. This can cause microscopic tears in the walls of your arteries. If you are already at risk for heart disease, or take medication for blood pressure, high cholesterol or diabetes, follow the instructions carefully. Manage your symptoms and medications carefully with your doctor.
2. Eat right. Having a healthy diet is great for your weight loss but can also help prevent heart disease and improve heart health. Reduce trans fats and steer clear of foods high in sodium. Look for foods with protein, fiber and Omega-3. Omega-3 fatty acids help reduce inflammation in the body and can prevent damage to bloods vessels that can cause heart disease. Salmon is a great source of Omega-3 (as well as many other vitamins and minerals) which makes it such a smart choice for heart health. Look for protein in legumes such as beans, peas and lentils. They are great for your heart because they have no cholesterol. Nuts such as walnuts and cashews are also extremely healthy sources of protein. Fruits with antioxidants like blueberries help remove free radicals (harmful molecules that can contribute to heart disease) with their powerful antioxidants. Spinach is one of the healthiest foods for your heart with Omega-3 fatty acids, antioxidants, vitamins and fiber. It has a particularly high amount of folate, which is important for building and maintaining healthy cells – especially red blood cells needed for heart health. Ground flaxseed is also high in Omega-3 and fiber and can be added to yogurt, quinoa and even mustard for an extra healthy meal or snack.
3. Don’t smoke and limit alcohol use. Alcohol can increase the risk of high blood pressure and heavy drinking can weaken the heart muscle. Smoking is also a risk factor for high blood pressure as well as heart failure and coronary artery disease which can lead to heart attack.
5. Limit stress. Identify your sources of stress such as anxiety, aches and pains, trouble sleeping, and fatigue. Learn techniques to reduce stress, like deep breathing, meditation, guided muscle relaxation and yoga. Get plenty of rest as often as you can. Clear your mind of nagging worries and let go of things you can’t control. Spending time stressing about other people or situations you can’t control will just take away all your energy and put stress your body. Take 10 minutes to get some air and take a break every day. Most of all, take care of yourself.
8031 Jericho Tpke Woodbury, NY 11797
469 7th Ave Manhattan, NY 10018
February is American Heart Month
February is American Heart Month, so we want to ask – how healthy is your heart? Heart disease is the leading cause of death for men and women in the United States. But the good news is, with healthy choices and the management of health conditions, heart disease can often be prevented. Make sure you are doing everything you can to keep your heart healthy and strong with the following tips for a healthy heart:
1. Get a check up. In general, you should be getting a check up at least once a year. If it has been more than a year or you can’t even remember the last time you saw your doctor, now is a great time to get yourself checked out and get the right tests done to make sure your heart is healthy. Ask about blood pressure tests, cholesterol tests, diabetes screening and seek counseling if you need extra guidance. Learn about prevention for conditions you may be at risk for. Keep cholesterol and blood pressure in check. Cholesterol is one of the major controllable risk factors for heart disease and heart attack. When there is too much LDL (“bad”) cholesterol circulating in your blood, it can slowly build up in your arteries and create plaque that can narrow your arteries. If a clot forms, it can block a narrowed artery and a heart attack or stroke can happen. High blood pressure can damage your heart and arteries by placing too much pressure on them. This can cause microscopic tears in the walls of your arteries. If you are already at risk for heart disease, or take medication for blood pressure, high cholesterol or diabetes, follow the instructions carefully. Manage your symptoms and medications carefully with your doctor.
2. Eat right. Having a healthy diet is great for your weight loss but can also help prevent heart disease and improve heart health. Reduce trans fats and steer clear of foods high in sodium. Look for foods with protein, fiber and Omega-3. Omega-3 fatty acids help reduce inflammation in the body and can prevent damage to bloods vessels that can cause heart disease. Salmon is a great source of Omega-3 (as well as many other vitamins and minerals) which makes it such a smart choice for heart health. Look for protein in legumes such as beans, peas and lentils. They are great for your heart because they have no cholesterol. Nuts such as walnuts and cashews are also extremely healthy sources of protein. Fruits with antioxidants like blueberries help remove free radicals (harmful molecules that can contribute to heart disease) with their powerful antioxidants. Spinach is one of the healthiest foods for your heart with Omega-3 fatty acids, antioxidants, vitamins and fiber. It has a particularly high amount of folate, which is important for building and maintaining healthy cells – especially red blood cells needed for heart health. Ground flaxseed is also high in Omega-3 and fiber and can be added to yogurt, quinoa and even mustard for an extra healthy meal or snack.
3. Don’t smoke and limit alcohol use. Alcohol can increase the risk of high blood pressure and heavy drinking can weaken the heart muscle. Smoking is also a risk factor for high blood pressure as well as heart failure and coronary artery disease which can lead to heart attack.
4. Exercise regularly. Check with your doctor first to know how much activity is good for you, but exercise is the best way to build a strong heart. Walking is the simplest way to get your blood pumping. Swimming, cycling, skating, and jumping rope are also great ways to move you body and step it up a little more. A class like Zumba or Soul Cycle can be a fun way to get your heart pumping, just make sure you can handle this cardio workout. Weight training and resistance bands will help you stay in shape and can increase “good” cholesterol, and working with a trainer can help make sure you get a personalized and safe work out. Yoga is also a great heart healthy activity that combines stretching, breathing and relaxation – something that is important to our last heart heath tip.
5. Limit stress. Identify your sources of stress such as anxiety, aches and pains, trouble sleeping, and fatigue. Learn techniques to reduce stress, like deep breathing, meditation, guided muscle relaxation and yoga. Get plenty of rest as often as you can. Clear your mind of nagging worries and let go of things you can’t control. Spending time stressing about other people or situations you can’t control will just take away all your energy and put stress your body. Take 10 minutes to get some air and take a break every day. Most of all, take care of yourself.
~ Love to Live Healthy with Josephine Fitzpatrick
Innovation Weight Loss and Fitness
8031 Jericho Tpke Woodbury, NY 11797
469 7th Ave Manhattan, NY 10018
Incentive Week Day 6
With this amount of snow, along with how heavy the snow is today and the additional wind you might make the right choice in hiring them to do your driveway. Studies show that hundreds of people die each winter from cardiac-related injuries associated with shoveling snow. Many researchers believe it could be double or even triple that depending on the snow fall amounts. The reason is that when young healthy people shovel snow, their heart rate and blood pressure increase more than when they typically exercise on a treadmill. Combine it with the cold air, which causes arteries to constrict and decrease blood supply, you have a perfect storm for a heart attack. Snow shovelling is particularly strenuous because it uses arm work, which is more taxing than leg work. Straining to move wet and heavy snow is particularly likely to cause a surge in heart rate and blood pressure. In addition, many people hold their breath during the hard work, which also puts a strain on the body. One more thought when doing any exercise the prime time for snow clearance is between 6am and 10am which is when circadian fluctuations make us more vulnerable to heart attacks. If you have to shovel today do it slow, don’t wait for it to pile up before you start. Go out every 2-3 inches and shovel. Make it a family affair and give everyone a piece of the driveway and spend 20 minutes then come in and warm up. If you can hire the snow plow it’s a good day to do it. If you are in the position to do a good deed and you have a neighbor who is elderly, sick or alone then make sure you check on them and spend the extra dollar to have their drive way plowed as well. Blizzards are only fun if everyone is healthy, safe and warm.
Incentive Week Day 6
CONGRATULATIONS DONNA!!!!
Exercise For A Healthy Heart
As this month comes to a close we want to end on a heart healthy note. February is American Heart Month which aims to raise awareness about heart health, lower the number of heart attacks and strokes each year, and make sure that Americans know their blood pressure. If you haven’t already, check in with your doctor if it’s been a while since your last appointment and take the right steps to keep your heart healthy or manage your condition. In a previous blog at the beginning of the month we talked about ways to keep your heart healthy and strong, so now we want to offer some more detail about hearth healthy exercise.
Like any other muscle in your body, your heart gets stronger and healthier if you lead an active life. People who don’t exercise are almost twice as likely to get heart disease as people who are active. All it takes is something as simple as a 30 minute brisk walk each day. Not only will exercise help you burn calories and lose weight, it can also help lower your blood pressure, reduce LDL (“bad”) cholesterol, and boost your HDL (“good”) cholesterol. Before you start with any exercise, especially if you are a beginner, check with your doctor and make sure you’re healthy enough for whatever activity you have in mind.
Make sure your exercise plan is balanced. Cardio is an obvious choice for heart health, but stretching and strength training are also important parts of the picture. Stretching will make you more flexible – do it after you’ve warmed up of after you exercise. Strength training can be done with weights, resistance bands or through an activity like yoga. Cardio, or Aerobic Exercise, can be any activity that raises your heart rate – running, jogging, and biking are good examples. Swimming and hiking are great choices if you’re looking for something low-impact.
If you have been diagnosed with heart disease or have had heart surgery, exercise is an important part of keeping your condition under control and also a big reason to be extra careful. Ask your doctor about what’s safe for you, including heavy lifting and strength training. Heavy lifting isn’t just limited to exercise – make sure you’re being safe when you are lifting or pushing heavy objects, or doing chores such as raking, shoveling, mowing and cleaning. You should only do what you can do without getting tired. In general, pace yourself, don’t exercise outdoors when it is too cold or hot or humid (high humidity can make you tire more quickly and extreme temperatures can affect circulation), and stay hydrated. If you take medication for a heart condition, make sure you understand how it can affect your response to exercise.
Always pay attention to how you’re feeling during exercise. Even if your doctor has cleared you for any activity you choose to participate in, always pay attention to your body and stop immediately if you experience pain or pressure in your chest or upper body, break out in a cold sweat, have trouble breathing, have a very fast or uneven heart rate, or if you feel dizzy, lightheaded or very tired. It is normal for your muscles to be mildly sore for a day or two after your workout and you will probably breathe harder during a workout, just make sure that you would still be able to talk to someone while doing whatever activity you participate in (otherwise you are pushing too hard).
Although American Heart Month is about to come end, take these tips and keep them in mind year round.
~Love to Live Healthy with Josephine Fitzpatrick
Innovation Weight Loss and Fitness
8031 Jericho Tpke Woodbury, NY 11797
469 7th Ave Manhattan, NY 10018
How Healthy Is Your Heart?
February is American Heart Month, so we want to ask – how healthy is your heart? Heart disease is the leading cause of death for men and women in the United States. But the good news is, with healthy choices and the management of health conditions, heart disease can often be prevented. Make sure you are doing everything you can to keep your heart healthy and strong with the following tips for a healthy heart:
~ Love to Live Healthy with Josephine Fitzpatrick
Innovation Weight Loss and Fitness
8031 Jericho Tpke Woodbury, NY 11797
469 7th Ave Manhattan, NY 10018
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