Matters of the Heart

Preventive measures that can help reduce the risk of heart attacks

The risk of having a heart attack has increased with the changing life style. Besides what we do to our body ourselves, our environmental factors also contribute greatly to our health. Regardless of where you live, you?re your ethnicity, and income, these risk factors are the same. Here remain a few ways by which you can prevent heart attacks.

Smoking

Cigarettes, cigars, filtered or non-filtered ? all smokers have triple the risk for a heart attack than a non-smoker. So try to quit smoking if you?re a smoker or at least cut down.

Blood Cholesterol

People with high LDL cholesterol are twice as likely to have a heart attack. The first course of treatment is a change in lifestyle: Getting your body to a healthy weight is important, try eating a high fibre diet and avoiding saturated fats.

Your Waistline

Men and women with an ?apple shape?, a wider midriff compared to their hips, also known as ?android obesity?, have an increased risk for heart disease. Men with waistline over 40 inches and women over waistline over 35 inches have double the risk of heart attack. So much individuals should take extra care about their living habits.

Psychological Stress

Some people may think that stress is not preventable, but developing strategies to cope with anxiety, tension and anger can decrease your risk. Adopting a healthy lifestyle, exercising regularly and eating nutritiously give you ammunition to deal with psychological stressors.

Diet

People who eat fruits and vegetables every day have a 30-per cent lower risk of heart attack. How simple is that? Eat at least five cups of vegetables, and two to three cups of fruits a day. Exercise

Twenty five percent of all heart attacks could be prevented if everyone exercised regularly. Accumulated activity is fine, such as taking a half hour walk in the morning, may be a 15 minute walk in the afternoon, and one after dinner.

Alcohol!

I f you don?t drink, don?t start. However this recommendation has everything to do with moderation. One to four drinks per week is considered moderate, and is associated with lower rate of heart disease. Alcohol contributes to the other dieses, including cancer. Taking care of yourself is serious business. It?s a job that most individuals do without 100 per cent focus. But remember that at at the end of the day it is your body and it is up to you to treat it well and maintain it so it is always healthy.

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Heartburn: Natural Relief and Remedies

Although there are many over the counter and prescription medications available that may be effective for helping heartburn, natural relief may be as simple as changing your diet. Spicy, fried and fatty foods are all common heartburn triggers. Avoiding these may be all you need to do to prevent heartburn. Most people experience heartburn occasionally, which is why there are so many products for helping heartburn. Natural relief may require a little more effort than taking an antacid, but prevention is important. Chronic heartburn can lead to more serious conditions such as erosion of the esophagus and even cancer.

Heartburn occurs when stomach acid flows back up into the esophagus, the tube that carries food from your mouth to your stomach. The lining of the esophagus is not as tough as the lining of the stomach, which is why chronic heartburn may lead to erosion of the lining of the esophagus. Preventing and helping heartburn will protect the esophagus from further damage, but sometimes medications are necessary to promote healing, when damage has already been done.

There are many herbs and botanicals that have been used historically for heartburn natural relief. One common item often recommended for helping heartburn is fennel seed. You probably have some in your spice rack. You can make a soothing tea using one or two teaspoons of fennel seeds in eight ounces of water. Drinking the tea provides heartburn natural relief for some people.

Another herb commonly recommended for heartburn natural relief is peppermint. You will often see peppermint oil listed as an ingredient in over the counter medications for helping heartburn and relieving gas. However, some doctors advise that eating peppermint or mints of any kind may bring on heartburn in some people. It is often helpful to keep a food diary for a few months, noting which foods seem to bring on heartburn and which remedies are helping heartburn. The causes and effective remedies seem to vary among individuals.

! If you l ike rhubarb, chewing on a piece may provide heartburn natural relief. Rhubarb, when in season is available in many grocery stores. It is fairly easy to grow, as well if you have a garden, but it does not keep well and has a very short season. You can chop it and freeze it, chewing on a chunk when needed. Rhubarb was used by Native Americans as a remedy for helping heartburn and indigestion.

Plant enzymes are becoming more popular for helping heartburn and other digestive complaints. The typical American diet is too high in fat and too low in plant foods. Eating more vegetables (except tomatoes which are highly acidic) may provide heartburn natural relief and prevention. Dietary changes are usually recommended, even when taking medications designed to prevent heartburn.

Patsy Hamilton writes informational articles concerning heart burn and other digestive disorders for the Digestive Disorders Guide. Visit us at http://www.digestive-disorders-guide.com

For more information about heartburn natural relief, visit www.digestive-disorders-guide.com.

These Heart Exercise Principles Can Turn The Clock Back 30 Years

Although we've been touting the benefits of heart health exercise for fifteen years, a study published in Circulation: The Journal of the American Heart Association stunned even us. The report's bottom line: six months of regular exercise can reverse 30 years of aerobic decline.

The groundbreaking findings were the result of two separate studies conducted in 1966 and 1996. The first study focused on the negative impact of bed rest on physical activity and provided baseline information for the five men involved in the studies. The second study concerned itself with the positive effects of a six-month exercise and fitness program for the same men.

During the 30-year period the fitness level of the subjects, now 50-51 years old had declined significantly. Their cardio fitness had dropped 12%, body weight was up 25% and body fat increased by 100%. By the end of the six months training their cardiovascular fitness had risen by 14%...higher than 30 years earlier.

Darren McGuire, M.D., author of the study noted, An endurance exercise program using a relatively modest intensity of training was able to return the group to levels of aerobic power they had 30 years before.

Another landmark study published in the New England Journal of Medicine was just published that shows that one's level of fitness is the most important factor in living longer.

Fitness was the strongest predictor of mortality we found. reports study leader Dr. J. Edwin Atwood, It had more to do with longevity than smoking, high blood pressure, a history of heart attacks and chronic emphysema.

We knew exercise was good for us but who would have guessed that it was this powerful? Exercise is not only a magic pill but is truly the fountain of youth.

ABOUT THE AUTHOR

The cardiologist looked up from the treadmill report and grimly stated, You are a walking time bomb. You need to go to the hospital immediately. Two days later a heart surgeon sawed open Gene Millen's chest and stitched in bypasses to si! x clogge d arteries.

A six way heart bypass isn't a record said Gene, but it's not bad for a skinny 59 year old with normal cholesterol and blood pressure. The villains and heroes in the heart attack melodrama may surprise you as they have me.

Gene Millen reviews new research on heart attack risks that are more dangerous than high cholesterol... and how natural supplements and heart vitamins can send them packing! Check out The Heart Health website at http://www.heart-health-for-life.com

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Why is Refined Sugar Known As White Sugar Bad for You?

Americans consume between two to three pounds of sugar every week. The sugar is being processed in so many foods we eat. These foods are not just sweets. Sugar in large quantities can be found in peanut butter, mayonnaise, bread, ketchup and many other categorically ?non-sweets? products.

Now let?s get to the question: Why is Refined Sugar bad for you?

Refined Sugar is bad for you because it raises the insulin level in your blood.

Raised blood insulin levels depress the immune system. If your immune system is depressed then your ability to fight disease is weakened.

Raised blood insulin levels can cause weight gain. Insulin promotes the storage of fat; so, when you eat foods high in refined sugar, you increase fat storage. Obviously, the result is rapid weight gain.

Refined Sugar contains no vitamins or minerals so in order for sugar to be metabolized it must draw on the body?s reserve of vitamins and minerals. When these reserves are depleted, metabolization of cholesterol and fatty acid is impeded, contributing to higher blood serum triglycerides, cholesterol, promoting obesity due to higher fatty acid storage around organs.

In summary here are ways that refined sugar can affect your health: ?Sugar can suppress the immune system. ?Sugar can upset the body's mineral balance. ?Sugar can contribute to hyperactivity, anxiety, depression, concentration difficulties, and crankiness in children. ?Sugar can produce a significant rise in triglycerides. ?Sugar can cause drowsiness and decreased activity in children. ?Sugar can reduce helpful high density cholesterol (HDLs). ?Sugar can promote an elevation of harmful cholesterol (LDLs). ?Sugar can cause hypoglycemia. ?Sugar contributes to a weakened defense against bacterial infection. ?Sugar can cause kidney damage. ?Sugar can increase the risk of coronary heart disease. ?Sugar may lead to chromium deficiency. ?Sugar can cause copper deficiency. ?Sugar interferes with absorption of calcium and magnesium. ?Sug! ar can i ncrease fasting levels of blood glucose. ?Sugar can promote tooth decay. ?Sugar can produce an acidic stomach. ?Sugar can raise adrenaline levels in children. ?Sugar can lead to periodontal disease. ?Sugar can speed the aging process, causing wrinkles and grey hair. ?Sugar can increase total cholesterol. ?Sugar can contribute to weight gain and obesity. ?High intake of sugar increases the risk of Crohn's disease and ulcerative colitis. ?Sugar can contribute to diabetes. ?Sugar can contribute to osteoporosis. ?Sugar can cause a decrease in insulin sensitivity. ?Sugar leads to decreased glucose tolerance. ?Sugar can cause cardiovascular disease. ?Sugar can increase systolic blood pressure. ?Sugar causes food allergies. ?Sugar can cause free radical formation in the bloodstream. ?Sugar can cause toxemia during pregnancy. ?Sugar can contribute to eczema in children. ?Sugar can overstress the pancreas, causing damage. ?Sugar can cause atherosclerosis. ?Sugar can compromise the lining of the capillaries. ?Sugar can cause liver cells to divide, increasing the size of the liver. ?Sugar can increase the amount of fat in the liver. ?Sugar can increase kidney size and produce pathological changes in the kidney. ?Sugar can cause depression. ?Sugar can increase the body's fluid retention. ?Sugar can cause hormonal imbalance. ?Sugar can cause hypertension. ?Sugar can cause headaches, including migraines. ?Sugar can cause an increase in delat, alpha and theta brain waves, which can alter the mind's ability to think clearly. ?Sugar can increase blood platelet adhesiveness which increases risk of blood clots and strokes. ?Sugar can increase insulin responses in those consuming high-sugar diets compared to low sugar diets. ?Sugar increases bacterial fermentation in the colon.

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Olan Butler is the Chief Architect of BHO Technologists, a computer productivity & organization software provider http://www.bhotechnologists.com with headquarters! in Kans as City. Join his FREE newsletter Computing Success Secrets at http://computing.bhotechnologists.com for a steady stream of computer, health and overall life profiting tips. You'll be glad you did! Olan believes poor health produces poor computing.

Antioxidant Therapy and Disease

The process of oxidation takes place in the body as part of the body?s energy-producing metabolism. It provides the vast amounts of energy required to keep us alive, and it continues as long as we live. It is a very precise, ordered process, which calls for the presence of catalysts (such as enzymes) at various stages throughout, and it is designed to produce the maximum amount of energy for the cells without disturbing their balance and functions.

Free Radicals and Ageing

This process can generate by-products, in the form of highly reactive and destructive molecules, called free radicals. These molecules are dangerous because they are unstable. They carry a small electrical charge, and have a single unpaired electron, which makes them extremely volatile and liable to react with other atoms and molecules they contact. Even more free radicals are rapidly generated from these chain reactions.

Biological systems are designed in such a way that free radicals are part of their normal functioning. The body copes with oxidative stress by using its own antioxidant mechanisms based on certain enzymes, proteins, vitamins and minerals, described below. But if free radicals get out of hand, they can overtake this natural defence system and bring about the degeneration of body cells, which ultimately leads to ageing and degenerative disease.

Recent developments in the biochemical study of free radical action have provided a more unified understanding of degenerative processes. It is now possible for researchers to make sense of the causation of a variety of pathological conditions, including cancer, heart disease, atherosclerosis, arthritis, Alzheimer's and other diseases of old age, and to work towards counteracting and preventing these conditions.

Free radicals operate by attacking molecules of protein in the body and causing them to become cross-linked. Cross-linkage degrades the molecules of cells and tissues so that they harden and lose their elasticity. This happens both interna! lly, res ulting in hardening of the arteries and the degeneration of brain tissue, and also externally, producing wrinkling of the skin. Because proteins are the basic building matter of all the types of cells and tissue, this attack affects all protein functions, including cell building and repair, hormone and enzyme production, muscular and vascular tissue, and the immune system. The nucleic acids DNA and RNA, which carry the genetic messages of the cells, are also affected.

Causes of Increased Free Radical Production

To an extent, free radicals are a natural result of body processes. Especially in today's world, however, the production of free radicals is likely to be accelerated by many outside influences:

Pollution, Pesticides, Radiation, Solvents.
Air conditioners, Aerosol sprays, Drycleaners.
Car exhaust fumes.
Physical or emotional stress or trauma.
Cigarette smoke, Excessive alcohol intake.
Illness, Infection.
Faulty protein digestion.
Spoiled or tainted foods, Rancid, heated and hydrogenated fats.
Chemicals in food.
Ozone, Ultra-violet rays.

Add to this the fact that humans eat fewer natural foods (especially raw foods rich in protective elements), and we can see why our health is becoming compromised.

The Benefits of Antioxidant Elements

Ideally, the body protects itself with the help of naturally occurring elements, which it derives directly from the diet, or produces using dietary sources. The first of these to be discovered are often called the First Generation Antioxidants.

Enzymes: Superoxide dismutase (SOD), Glutathione peroxidase, Catalase.
Vitamins: Vitamins A, C, and E.
Minerals: Zinc, Selenium.
Amino Acids: Arginine, Cysteine, Glutamine, Taurine.

The antioxidant enzymes are the first line of defence. But the body needs adequate supplies of other nutrients before enzymes can be effective. Superoxide dismutase requires zinc, manganese and copper, and glutathione peroxidase requires selenium and v! itamin E - which, as we know, operate synergistically. If these nutrients are not available in sufficient quantity, the scavenging activity of the enzymes is reduced.

The Second Generation Antioxidants

As research into antioxidants developed, a ?second generation? of more powerful free radical fighters emerged: the Carotenoids (associated with Vitamin A) and the Bioflavonoids (which enhance the action of Vitamin C). These were far more powerful in their action than Vitamins, and remained longer in the body, increasing their effectiveness even further.

Carotenoids (over 600): Astaxanthin, Lycopene.
Bioflavonoids (over 800): Rutin, Hesperidin, Quercetin, Anthocynosides, Catechins.

If a diet contains enough fruit and vegetables, bioflavonoids should not be lacking, but today's dietary habits and cultivation methods make for deficiency.

Some Notes About Antioxidant Herbs and Health Foods

Herbs: Bilberry, Echinacea, Evening Primrose, Garlic, Ginger, Ginkgo Biloba, Hawthorn Berry, Milk Thistle, Rosemary, Wild Cabbage.
Health foods: Fresh Fruits and Vegetables, Grape Seed Extract, Green Tea, Pollen, Propolis, Pine Bark Extract.

Tomatoes are the best source of the carotenoid Lycopene, the pigment that gives tomatoes and pink fruits their colour. Studies have proved that lycopene is far better absorbed from cooked tomato products than from raw tomatoes. Lycopene has been shown to have beneficial effects on prostate cancer.

Bilberry, in addition to vitamins A and C, has high levels of anthocynosides. These bioflavonoids fortify blood vessel walls, improving blood flow to the vessels that keep eyes healthy, and they help maintain good circulation throughout the body. Bilberry has a reputation for improving night vision and preventing and treating macular degeneration and cataracts.

Green Tea contains bioflavonoids called catechins. These antioxidants may selectively inhibit the growth of cancer. Positive results have been obtained from studies of green tea, ! although it appears black tea cannot be shown to have the same effects.

Fresh Berry Fruits contain bioflavonoids, especially the dark berries such as noni, goji berries, blueberries, blackberries and pomegranate.

Grape Seed and Pine Bark Extracts both contain proanthocyanidin bioflavonoids. The pycnogenol and catechins present in pine bark extract are said to be extremely effective, exerting a stabilising effect on collagen and cellular membranes of all kinds. Grape seed extract contains a very high level of proanthocyanidins.

Patricia Howitt
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The Signs Of Heart Attacks Your Body's Alarm System

According to the National Heart, Lung, and Blood Institute, coronary heart disease is the leading cause of death for both men and women in the United States. Heart attacks kill about 460,000 Americans every year. People usually die within one hour of when symptoms start, but before they get to the hospital. If more people recognized the signs of heart attacks and acted sooner, more people would survive them.

One reason that people don?t always recognize the warning signs of heart attacks is that they act differently. Even people who have had a heart attack before might not recognize another one because it could be completely different. The main thing to remember is that if you aren?t sure, have it checked out. It is better to have a false alarm than to not respond to the real thing. Quick response greatly increases your chances for surviving heart attacks.

Most heart attacks start out with some sort of discomfort to the chest. It may not be the searing pain that you might expect from a heart attack, but there will probably be something. Some people have described before a squeezing sensation, or simply a pain or fullness. The pain may last for a few minutes, or it may come and go away and come back again.

Many people also experience some sort of pain in the upper area of the body during heart attacks. It may show up in the arms, back, neck, jaw, or stomach. If you have pain or even a mild discomfort in any of these areas you should have it checked out, especially if there?s a history of heart disease in your family or if you?ve been diagnosed with heart problems. Many people try to wait this type of pain out, but it only gets worse. If you wait, you may be too late. Heart attacks aren?t something to wait around on. Make sure that you get help immediately.

There are many other symptoms of heart attacks that you can identify. Some people experience a cold sweat, nausea, or light-headedness. Most people also experience shortness of breath. There are many different symptoms that y! ou can i dentify as warning signals of heart attacks. The most important thing is that you react quickly to these symptoms. Even if you don?t like doctors or hospitals, a short stay in one is better than leaving immediately.

On top of learning warning signs of heart attacks, you can take preventative measures to keep yourself safe. Exercise properly, eat right, and see your doctor for regular checkups. Remember that heart disease doesn?t mean your life will be cut short ? undiagnosed and untreated heart disease will put you on the fast track for heart attacks.

For more information about Heart Attacks visit http://www.all-about-heart-attacks.info.

Monitor Your Exercise Intensity The Talk Test

Cardio is something alot of us hate to do. Admit it. We all dread it... even I hate doing it, but at the same time, at the corner of our mind, we do realise that it is important and a must if you want to improve your fitness levels. Some of us do it to shed some pounds, and some do it to keep the fat off and the abs fully visible. However, how do we get the most out of our time on a treadmill/stepper, etc and at what intensity do we need train at?

I've touched on the topic of intensity before, but here's a neat method to roughly determine if you're on the right track without the need for any fancy calculations. This should help the totally clueless get some direction while they do their cardio.

Although you could determine your target heart rate with some effort and calculations over a few observations, there are 'other ways' to monitor your exercise intensity. Please be advised, that this is not a guaranteed accurate method to determine if you're exercising at the required intensity, but a fairly sufficient gauge to see if you're on the right track. If you're a beginner, this is an excellent way to gauge your intensity without having to crack your brain in dealing with numbers.

Firstly, what is THR?

Target Heart Rate (THR) : The ideal intensity level at which your heart is being exercised but not overworked. Determined by finding your maximum heart rate and taking a percentage of it (60 to 85 percent, depending on fitness level).

With that covered, let's move on. Known as the TALK TEST, it is basically your ability to TALK during your cardio workout, and believe it or not - it can actually help you determine how hard you're working. Sounds too simple? That's because it actually is.

When doing your cardio, you should aim for an intensity that allows you to talk comfortably. If you can talk comfortably, you're probably somewhere around the lower range of your target heart rate zone, which is kinda okay, but you should aim for better. Try singing or reciting a few lin! es from a favorite song (do it too loud, and you'll look like an idiot). If it's VERY VERY easy to do, you should bump up your intensity a bit and try again after a few minutes. If it gets too difficult to sing or talk, slow down to get into a better zone. The goal is to get to an intensity level where its comfortable to talk, but yet, you're unable to hold a really long conversation and long sentences without having to pause for deep breaths.

If you're exercising at a rate where you're almost breathless, well.. then you're pushing it, cos you shouldn't be breathless during your workouts, UNLESS you're doing interval training, HIIT (High-intensity interval training) or a short, high intensity workout, and that's a totally different topic.

Of course, with all this in mind, please don't throw your common sense out of the window too. If you ever feel dizzy, or lightheaded, you should slow down or stop exercising.

If you're keen on exploring and wish to determine your Target Heart Rate more accurately, I'm sure a helpful Personal Trainer at your gym could help you out. If he/she isn't willing.. well, then you need a new gym.

Josh Stone, also known as DM, is the author behind the site http://www.dailymuscle.com which offers the author's personal views on real-life fitness, bodybuilding, sports nutrition, cardio, fat loss, training information, and on all things that surrounds fitness.