Cardiovascular disease is the leading cause of death for both men and women in the United States.

While some conditions may be congenital or hereditary, many forms of cardiovascular disease can be prevented or treated with healthy lifestyle choices.  In honor of February being Heart Health month check out this helpful information and healthier living tips:

Exercise
Daily exercise can reduce the risk of fatal heart disease. Physical activity helps you control your weight and reduce chances of developing conditions that may put strain on your heart, such as high blood pressure, high cholesterol and diabetes. It also reduces stress, which may also be a factor in heart disease.

While even a few minutes of daily exercise offers heart benefits, 30 to 60 minutes of physical activity is recommended. Exercise doesn’t have to be strenuous, but it needs to be consistent. If a 30-minute workout is too much, break it up into three 10-minute mini-sessions. Activities can be as simple as taking a walk or doing some gardening.

Avoid Tobacco Products
One of the biggest risk factors for developing heart disease is tobacco use. Chemicals in tobacco can damage heart and blood vessels, causing a narrowing of the arteries that can ultimately lead to a heart attack. In addition, the nicotine and carbon monoxide in cigarette smoke can cause your heart to work harder and increase your risk for heart attack. Eliminating tobacco use reduces the risk of heart disease dramatically within just one year.

Eat a Heart-Healthy Diet
A diet rich in fruits, vegetables, whole grains and low-fat dairy products can help protect your heart and reduce your chance of developing high blood pressure, diabetes and high cholesterol. Limiting fat, cholesterol and salt is also important. Heart-healthy eating isn’t about cutting back. It’s about moderation and making the right choices.

Most people need to add more fruits and vegetables to their diet. The goal is five to 10 servings a day. Eating that many fruits and vegetables can not only help prevent heart disease, but also may help prevent cancer.

Following a heart-healthy diet also means drinking alcohol only in moderation. That means no more than two drinks a day for men and one a day for women. At that moderate level, alcohol can have a protective effect on your heart. More than that becomes a health hazard.

Health Screenings
High blood pressure and high cholesterol can damage the heart and blood vessels, but many don’t know if their levels put them at risk. Regular screenings are critical to determine if action needs to be taken to get those levels under control. Here is what a physician will look for:

• Blood pressure: Adults should have their blood pressure checked at least every two years. More frequent checks may be necessary for those at higher levels. Optimal blood pressure is less than 120/80 millimeters of mercury.
• Cholesterol levels: Adults should have their cholesterol measured at least once every five years starting at age 20. As with blood pressure, more frequent checks may be necessary for those with higher levels. You may need more frequent testing if your numbers aren’t optimal or if you have other risk factors for heart disease.
• Diabetes screening: Since diabetes is a risk factor for developing heart disease, many physicians will screen adults for diabetes. This will depend on certain risk factors, such as being overweight or a family history of diabetes.

Want to read more? Click Here. Source: www.Largopatch.com

If you’re a seasonal allergy sufferer (60 million of Americans are), you probably already have a few tricks to avoid triggers, like not running outside when pollen counts are sky-high or keeping the windows closed and blasting the AC. But you may not know about these less obvious factors that can make symptoms worse.

1. Stressful work deadlines
If you’re under stress, get enough sleep. A sleep deficit can worsen both allergy symptoms and stress!

2. An extra glass of wine with dinner
Alcohol can raise the risk of perennial allergic rhinitis by 3% for every additional alcoholic beverage consumed each week, Danish researchers found. One potential reason: Bacteria and yeast in the alcohol produce histamines, chemicals that cause telltale allergy symptoms like stuffy nose and itchy eyes.  

3. Waiting too long to take meds
Medications that block histamines work best before you’re even exposed to allergens.  Start medication a couple of weeks before the season commences or before you’ll be around allergens (if you react to grass, before a golf game, for example).

4. A not-hot-enough washing machine
If you find yourself sniffling in bed, crank your washing machine to the hottest setting.  A machine’s “sanitize” setting is likely hot enough; check the manual if your model lacks this option. Some units heat water internally, but others use what flows through the pipes, so you may need to boost your water heater. (Caution: This temp can scald in 5 seconds.)

5. Houseplants that make you sneeze
Your innocent orchid could bring tears to your eyes. More than 75% of hay fever sufferers are allergic to at least one common houseplant. Allergens in plant sap can diffuse into the air and set off your sniffling. Though any potted greens can be trouble, researchers found that ficus, yucca, ivy, palm, orchid, and fern varieties are most irritating to allergy-prone people.

6. Skipping medication in the evening
One time not to forget your allergy med? Before bed, so the medication will be circulating in your bloodstream early the next day. Symptoms such as sneezing, weepy eyes, and runny nose peak in the morning.

7. Water workouts in an indoor pool
Chlorine-filled lap lanes can wreak havoc on your system. Used to disinfect, chlorine is highly irritating to the skin, eyes, and respiratory tract. To reap the benefits of your water workout without wheezing and sneezing, consider wearing a mask or goggles when swimming to protect your eyes from chlorine’s temporarily irritating effects. Try to swim in outdoor pools, where the gas is more readily dispersed, instead of indoor ones, and avoid swimming in chlorinated pools daily.

8. Friends who smoke
Cigarettes with their numerous toxic chemicals and irritants are nasty for everyone, but allergy sufferers may be especially sensitive. Even if you don’t hang around smoky bars or other areas, particles on the clothing of smoking friends or coworkers can pollute the air in your home or office.

9. Showering in the AM only
Hay fever sufferers would benefit from a quick rinse as soon as they get home from work or after being outside for a while. That’s because hidden pollen particles can get trapped on your body, hair, clothes, and shoes continuing to trigger symptoms after you’ve returned indoors.

If you’re prone to pollen allergies, slip off your shoes, throw your clothes in the hamper, and shower as soon as you get home to avoid dragging particles all over your home.

To read the entire article click here. Source: www.health.msn.com

It’s safe to say that most Americans know soda/pop isn’t a health-promoting drink. Over the years, the carbonated beverage has been blamed for the obesity epidemic and rising healthcare costs. While love handles and diabetes are obvious problems associated with soda, drinking the sweet carbonated beverages harbors hidden threats as well.  Here are 3 great reasons why you should consider giving it up for good!

1. It causes invisible fat buildup around your organs.
In the latest bad news for the soda industry, Danish researchers discovered that drinking non-diet soda leads to dramatic increases in dangerous hidden fats. In the study, researchers asked participants to drink either soda sweetened with 50 percent glucose and 50 fructose (table sugar, the soda sweetener of choice in Denmark), milk containing the same amount of calories as the regular soda, diet cola, or water every day for six months.

While total fat mass remained the same across all beverage-consuming groups, researchers say dramatic increases in fats that are hard to detect with the naked eye occurred. Those who drank the regular cola experienced a 132 to 142 percent increase in liver fat, a 117 to 221 percent jump in skeletal fat, and about a 30 percent increase in both triglyceride blood fats and other organ fat. The regular soda-drinking group also experienced an 11 percent increase in cholesterol, compared to the people who drank beverages.

In America, many sodas are sweetened with high-fructose corn syrup that has been shown to cause even worse fat buildup. Avoid turning to diet soda as a healthy alternative. Artificial sweeteners and food dyes have been linked to brain cell damage and hyperactivity; people who drink diet soda are also more prone to developing diabetes.

2. Some contain toxic flame retardants.
Some popular soda brands, including Mountain Dew, use a toxic flame retardant chemical ingredient to keep the artificial flavoring from separating from the rest of the liquid. Brominated vegetable oil, also sometimes listed as BVO on soda and sports drink, can cause bromide poisoning symptoms like skin lesions and memory loss, as well as nerve disorders.

3. You’re taking part in the biggest science experiment on the planet.
Many soda brands on the market in America today are sweetened with high-fructose corn syrup, a heart-harming man-made compound derived mainly from genetically engineered (GE) corn. GE technology was only introduced into our food chain in the 1990s. We don’t know the long-term health impacts of their use because the corporations that developed the crops never had to test to make sure it’s safe over the long term. Other independent scientists are finding that GE crops are linked to digestive tract damage, accelerated aging, and even infertility.

To read original article click here. Source: www.rodale.com

While winter has been good to us Minnesotans so far this year, it’s still very easy to get down during the winter months. Here are some great tips to help you get through the rest of the winter months!

#1: Try to pinpoint what is getting you down.
You may automatically assume it’s the weather or the shorter days, but some of your misery may be attributable to cultural factors. Even something seemingly trivial, like your favorite football team having a losing season, or trying to get caught up with those holiday gift buying bills.  Figure out what exactly is stressing you out and it will become much easier to cope with. 

#2: Don’t let your mood dictate your plans.
If you’re in a funk, it’s important to keep up your social contacts. People generally make plans with friends when they’re feeling good, and then cancel those plans when they feel down. Of course you want to keep a balance, and you don’t want to go out every night. But if you find yourself getting depressed and withdrawing from your friends, pay attention to that.  Push yourself to keep your social obligations even if you’d rather hibernate.

#3: Watch your diet.
It’s harder to eat healthy in the winter, and people eat more carbs, which just weigh them down.  Try to not over indulge in all the wonderful comfort foods. 

#4: Work out.
Not surprisingly, exercise is a great antidote to the winter blues! Even a short brisk walk outside helps—or grab some cross-country skis. Even going to a gym is better than nothing at all. If even that is a challenge, recruit a friend to join you, or to remind you why it’s important.

#5: Get more light into your life.
Light therapy is often used to treat full-blown seasonal affective disorder, and it’s just as effective at getting rid of mild seasonal depression. Turn on a few more lamps in your office, raise the blinds if you have a window, and try to get outside during the middle of the day when the sun is out, particularly if it’s dark both when you get to work and when you leave. Failing that, take a 1,000-IU vitamin D supplement. In addition to giving you the health benefits you’re missing from lack of sunlight, there’s some evidence that depression is linked to vitamin D deficiencies.

#6: Don’t make life-changing decisions.
While you think your winter doldrums may be due to your job, where you live, or a relationship issue, it’s not a great idea to change any one of those things until you’ve had some time to think it over. If you’re in a funk, it’s not the best time to be making abrupt changes without weighing your options. Your problem solving may not be as clear as it normally is– Wait a month and see if you still feel the same way before making any major life changes.

Want to read the full article? Click here.  Source.  www.rodale.com

I often find myself giving advice to my friends via Facebook whenever they comment on headaches, colds, and various pain and injuries.  I think a lot of people who see those comments think I’m totally off my rocker and don’t know what I’m talking about.  It’s the unfortunate thing about being a Chiropractor; uninformed people think our advise or knowledge is crap.  I’m here to tell you a thing or two that I know not just to be FACTS, but have experienced first hand.

1. I used to get 2 colds a year and thought that was relatively normal.  I haven’t had a single cold since just after my first year of chiropractic school.  I attribute this to several things: an anti-inflammatory diet, a diet low in unrefined sugar, regular chiropractic adjustments, and being in-tune with my body.  At the slightest inkling of a cold (sore throat, swollen glands) I begin taking 4,000mg/day of Vitamin C and 10,000IU of Vitamin D.  I do this until my very minor symptoms are gone, which is about 2 days on average.  Working in the health care field and touching people all day, I am exposed to a wealth of germs.  Being that I haven’t been sick in 6 years and have never had a flu shot, I think I know how to put my education to good use.  What I know now: colds are not normal at all!!  They are a signal that your immune system is compromised.  Eat healthy, exercise regularly, get adjusted, and sleep when you are tired.

2. Headaches are not normal.  If you suffer from headaches, you should absolutely get adjusted!  I have seen people that had such severe migraines that they were getting all kinds of crazy injections and taking all sorts of pills get off all meds and injections all together with regular chiropractic care…and in a relatively short period if time, 2 weeks!  I can’t tell you how many patients of mine have experienced this and thought they’d have to be on medication for the rest of their lives.  I also see a lot of tension headaches having been misdiagnosed as migraines.  While they can feel similar, this is very dangerous because if you have tension headaches we need to be addressing the root of the problem: muscle imbalances, muscle spasms, and posture.

3. When you injure yourself or over-do it in the gym, DO NOT TAKE IBUPROFEN!  I will say this again…make sure you are paying attention.  DO NOT TAKE IBUPROFEN!  I know, I know…I sound like a wacko chiropractor who is against all medication.  I, in fact, am not against medication, if it is actually needed.  While ibuprofen is a good anti-inflammatory it DELAYS healing time.  Yes, you read that correctly, if you injure yourself and take ibuprofen you have just messed yourself up to the point where you will probably need a lot more rehab and adjustments than you would if you follow what I’m about to tell you.  By taking ibuprofen, you have made my job more difficult.  I’m always up for a challenge, but seriously, there are FAR better ways to get over inflammation and pain than ibuprofen.  Recently, my partner, Dr. Eric Lander suffered a grade 2 ankle sprain in a volleyball game.  I put him on a “cocktail” of natural anti-inflammatory supplements, vitamins his body would need for the healing process, and supplements to reduce pain.  He was high jumping within 2 days.  Ask Dr. Lander if you don’t believe me.  He claims this is the fastest he has ever healed from an injury of this caliber…and this is coming from a former D1 decathlete, 5 time ACC Champion, and Olympic hopeful (he’s had a LOT of sports injuries).  When I looked his ankle over the day the injury occurred, his ankle was so swollen he couldn’t wear a shoe and it was very bruised.  Once we determined nothing was broken and he had not done enough damage to warrant a surgical consult, I put him on the following:  

1. Soaking ankle in a cooler filled with cold water and ice until his foot went numb (about 5-7 minutes) twice/day
2. Range of motion exercises in the form of writing the alphabet in the air with his foot twice/day
3. Compression (Ace bandage) and elevation for the first night
4. Protrypsin: 2 tabs 2xday on empty stomach (A proteolytic enzyme formula designed to support tissue health and regeneration while decreasing inflammation)
5. 5. 2,000mg Vitamin C 2xday
6. Calcium (as MCHC): 684mg/day + 3036mg MCHC
7. Pain Eze: 1 tab 2xday (This supplement contains 5-LOXIN® which reduces pro-inflammatory modulators and enzymatic degradation of cartilage and curcumin which is thought to be the most healing herb on earth as well as ginger which is highly effective at reducing muscle pain)
8. Fish Oils: 4000mg/day

I have used similar, less intense protocols on myself for moderate weight lifting and running injuries…and use this stuff with my patients every day at work. 

That was just three of the tons of these “insider tips” for common problems that I have.  Being a scientist, I would never recommend them if there weren’t loads of evidence and science to back them up, along with my clinical experience.  I hope they help you or someone you know.

Despite prevention programs in schools, legal restrictions at restaurants and bars, and repeated health warnings on TV, nearly one in four Americans continues to smoke. For these people, lung cancer and emphysema could be lurking in their not-so-distant future, and evidence now suggests that smoking might also contribute to other conditions, including back pain.

If you smoke and have a history of back problems, smoking might be making those problems worse.

Several studies suggest that smoking is associated with back pain, and that the impact may be even greater in people with spinal conditions. All the evidence shows that smoking is addictive, but picking up that first cigarette is a choice. Make the right choice — it’s much less painful in the long run.

Source: www.toyourhealth.com