Thursday, February 17, 2011
Starting a Jogging Rouringe
8:10 PM | Posted by
Leisa Knightingale |
Edit Post
Jogging is not only one of the best ways to burn fat and lose weight; it also makes your heart and lungs stronger. You can jog almost anywhere and just about any time you want, making it very convenient to do. This is why there are so many people who do it.
The trouble that most people have in the beginning is not knowing how to get started properly and they usually end up doing it wrong. This has prompted scores of people to quit doing it before it has had enough time to do them any good.
Let’s take a look at some things that may make it a little easier to get started on a jogging routine without running yourself into the ground.
The first and probably the most common mistake people make when starting a jogging routine is that they start out too fast. They go out and pace themselves much to fast and end up huffing and puffing out of breath after 5 or 10 minutes. This is an instant recipe for failure and many people quit within a few days.
Some people who are a little more resilient may keep going for a while thinking that if they just stay with it long enough, it will start to get easier. Usually what happens is it gets harder because even though they might be getting in better condition, they continue to push harder along the way so it seems that there is no progress.
When you are about to set out on a jogging routine, the best thing you can do is buy a heart rate monitor before you ever jog your first step. With one of these, you can set up a pace that is comfortable for you and you can keep within that level throughout your jog. This means that you will not have to “guess” about the pace and you will not have to feel like your lungs are on fire when you are finished.
The key here is to always jog between 50% and 70% of your maximal heart rate. This is easy to do with a heart rate monitor because you can keep a close check on your heart rate as you go. You can speed your pace up if it goes a little low, and slow down if it goes a little high. You can even slow to a walking pace if your heart rate goes too high, and resume a jogging pace once it goes below 50%.
The way for you to know where your heart rate should be to be between 50% and 70% is by using this formula:
Subtract your age from 220. This will be your maximal heart rate. Now, simply multiply this by .50 and .70 and that will give you your targeted heart zone. Below is an example of this formula.
Say you are age 40
220 minus 40 equals 180
180 times .50 equals 90
180 times .70 equals 126
By looking at this example, you can see that if you are 40 years old, you would keep your heart rate between 90 and 126 while doing your jog.
The fact is, you do not need to go fast to get benefits from jogging, it is how long you are moving that counts. It is more beneficial to cover a mile in say, 15 minutes than to cover it in 7 minutes and then be exhausted.
If you stay within the limits of your heart rate capabilities, you will begin to add more time and miles to your jog as you go and jogging will become something you look forward to instead of something you dread doing.
The trouble that most people have in the beginning is not knowing how to get started properly and they usually end up doing it wrong. This has prompted scores of people to quit doing it before it has had enough time to do them any good.
Let’s take a look at some things that may make it a little easier to get started on a jogging routine without running yourself into the ground.
The first and probably the most common mistake people make when starting a jogging routine is that they start out too fast. They go out and pace themselves much to fast and end up huffing and puffing out of breath after 5 or 10 minutes. This is an instant recipe for failure and many people quit within a few days.
Some people who are a little more resilient may keep going for a while thinking that if they just stay with it long enough, it will start to get easier. Usually what happens is it gets harder because even though they might be getting in better condition, they continue to push harder along the way so it seems that there is no progress.
When you are about to set out on a jogging routine, the best thing you can do is buy a heart rate monitor before you ever jog your first step. With one of these, you can set up a pace that is comfortable for you and you can keep within that level throughout your jog. This means that you will not have to “guess” about the pace and you will not have to feel like your lungs are on fire when you are finished.
The key here is to always jog between 50% and 70% of your maximal heart rate. This is easy to do with a heart rate monitor because you can keep a close check on your heart rate as you go. You can speed your pace up if it goes a little low, and slow down if it goes a little high. You can even slow to a walking pace if your heart rate goes too high, and resume a jogging pace once it goes below 50%.
The way for you to know where your heart rate should be to be between 50% and 70% is by using this formula:
Subtract your age from 220. This will be your maximal heart rate. Now, simply multiply this by .50 and .70 and that will give you your targeted heart zone. Below is an example of this formula.
Say you are age 40
220 minus 40 equals 180
180 times .50 equals 90
180 times .70 equals 126
By looking at this example, you can see that if you are 40 years old, you would keep your heart rate between 90 and 126 while doing your jog.
The fact is, you do not need to go fast to get benefits from jogging, it is how long you are moving that counts. It is more beneficial to cover a mile in say, 15 minutes than to cover it in 7 minutes and then be exhausted.
If you stay within the limits of your heart rate capabilities, you will begin to add more time and miles to your jog as you go and jogging will become something you look forward to instead of something you dread doing.
Friday, February 11, 2011
Having the Right Cardio Plan
8:09 PM | Posted by
Leisa Knightingale |
Edit Post
Before you start wasting hours upon hours on those boring treadmills, stationary bikes, and elliptical machines, let's examine if low-moderate intensity, long duration cardio exercise is really doing your body any good, or if it is mostly a waste of time. I hope you will concede upon finishing this article that there is a better way to get in great shape, and it doesn't have to involve endless hours on boring cardio machines.
It is common to hear fitness professionals and medical doctors prescribe low to moderate intensity aerobic training (cardio) to people who are trying to prevent heart disease or lose weight. Most often, the recommendations constitute something along the lines of "perform 30-60 minutes of steady pace cardio 3-5 times per week maintaining your heart rate at a moderate level". Before you just give in to this popular belief and become the "hamster on the wheel" doing endless hours of boring cardio, I'd like you to consider some recent scientific research that indicates that steady pace endurance cardio work may not be all it's cracked up to be.
First, realize that our bodies are designed to perform physical activity in bursts of exertion followed by recovery, or stop-and-go movement instead of steady state movement. Recent research is suggesting that physical variability is one of the most important aspects to consider in your training. This tendency can be seen throughout nature as all animals demonstrate stop-and-go motion instead of steady state motion. In fact, humans are the only creatures in nature that attempt to do "endurance" type physical activities.
Most competitive sports (with the exception of endurance running or cycling) are also based on stop-and-go movement or short bursts of exertion followed by recovery. To examine an example of the different effects of endurance or steady state training versus stop-and-go training, consider the physiques of marathoners versus sprinters. Most sprinters carry a physique that is very lean, muscular, and powerful looking, while the typical dedicated marathoner is more often emaciated and sickly looking. Now which would you rather resemble?
Another factor to keep in mind regarding the benefits of physical variability is the internal effect of various forms of exercise on our body. Scientists have known that excessive steady state endurance exercise (different for everyone, but sometimes defined as greater than 60 minutes per session most days of the week) increases free radical production in the body, can degenerate joints, reduces immune function, causes muscle wasting, and can cause a pro-inflammatory response in the body that can potentially lead to chronic diseases. On the other hand, highly variable cyclic training has been linked to increased anti-oxidant production in the body and an anti-inflammatory response, a more efficient nitric oxide response (which can encourage a healthy cardiovascular system), and an increased metabolic rate response (which can assist with weight loss).
Furthermore, steady state endurance training only trains the heart at one specific heart rate range and doesn't train it to respond to various every day stressors. On the other hand, highly variable cyclic training teaches the heart to respond to and recover from a variety of demands making it less likely to fail when you need it. Think about it this way -- Exercise that trains your heart to rapidly increase and rapidly decrease will make your heart more capable of handling everyday stress. Stress can cause your blood pressure and heart rate to increase rapidly. Steady state jogging and other endurance training does not train your heart to be able to handle rapid changes in heart rate or blood pressure.
For example, lets say you jog trying to maintain the same pace for a good 45-minute run. As long as you didn't encounter any big hills along the way, you probably maintained approximately the same heart rate the entire time - let's say it was 135 beats/minute. Now, let's contrast that with a much more effective workout of doing 20 minutes of alternating all-out wind sprints with walking for a minute or two in between sprints to recover. With this more effective workout, you're rapidly changing your heart rate up and down on a much larger scale, forcing it to grow stronger to be able to handle varied demands. Your heart rate would probably alternate from 110-115 during the recovery walks all the way up to 160 bpm or more during the sprints. This doesn't mean that sprints are the only way to take advantage of this style of training. Any style of training that incorporates highly variable intensity will give you these improved results.
The important aspect of variable cyclic training that makes it superior over steady state cardio is the recovery period in between bursts of exertion. That recovery period is crucially important for the body to elicit a healthy response to an exercise stimulus. Another benefit of variable cyclic training is that it is much more interesting and has lower drop-out rates than long boring steady state cardio programs.
To summarize, some of the potential benefits of variable cyclic training compared to steady state endurance training are as follows: improved cardiovascular health, increased anti-oxidant protection, improved immune function, reduced risk for joint wear and tear, reduced muscle wasting, increased residual metabolic rate following exercise, and an increased capacity for the heart to handle life's every day stressors. There are many ways you can reap the benefits of stop-and-go or variable intensity physical training.
In addition to the previously mentioned wind sprints, most competitive sports such as football, basketball, racquetball, tennis, hockey, etc. are naturally comprised of highly variable stop-and-go motion. In addition, weight training naturally incorporates short bursts of exertion followed by recovery periods. High intensity interval training (varying between high and low intensity intervals on any piece of cardio equipment) is yet another training method that utilizes exertion and recovery periods. For example, an interval training session on the treadmill could look something like this:
Warm-up for 3-4 minutes at a fast walk or light jog;
Interval 1 - run at 8.0 mi/hr for 1 minute;
Interval 2 - walk at 4.0 mi/hr for 1.5 minutes;
Interval 3 - run at 10.0 mi/hr for 1 minute;
Interval 4 - walk at 4.0 mi/hr for 1.5 minutes;
Repeat those 4 intervals 4 times for a very intense 20-minute workout.
The take-away message from this article is to try to train your body at highly variable intensity rates for the majority of your workouts to get the most beneficial response in terms of heart health, fat loss, and a strong, lean body.
It is common to hear fitness professionals and medical doctors prescribe low to moderate intensity aerobic training (cardio) to people who are trying to prevent heart disease or lose weight. Most often, the recommendations constitute something along the lines of "perform 30-60 minutes of steady pace cardio 3-5 times per week maintaining your heart rate at a moderate level". Before you just give in to this popular belief and become the "hamster on the wheel" doing endless hours of boring cardio, I'd like you to consider some recent scientific research that indicates that steady pace endurance cardio work may not be all it's cracked up to be.
First, realize that our bodies are designed to perform physical activity in bursts of exertion followed by recovery, or stop-and-go movement instead of steady state movement. Recent research is suggesting that physical variability is one of the most important aspects to consider in your training. This tendency can be seen throughout nature as all animals demonstrate stop-and-go motion instead of steady state motion. In fact, humans are the only creatures in nature that attempt to do "endurance" type physical activities.
Most competitive sports (with the exception of endurance running or cycling) are also based on stop-and-go movement or short bursts of exertion followed by recovery. To examine an example of the different effects of endurance or steady state training versus stop-and-go training, consider the physiques of marathoners versus sprinters. Most sprinters carry a physique that is very lean, muscular, and powerful looking, while the typical dedicated marathoner is more often emaciated and sickly looking. Now which would you rather resemble?
Another factor to keep in mind regarding the benefits of physical variability is the internal effect of various forms of exercise on our body. Scientists have known that excessive steady state endurance exercise (different for everyone, but sometimes defined as greater than 60 minutes per session most days of the week) increases free radical production in the body, can degenerate joints, reduces immune function, causes muscle wasting, and can cause a pro-inflammatory response in the body that can potentially lead to chronic diseases. On the other hand, highly variable cyclic training has been linked to increased anti-oxidant production in the body and an anti-inflammatory response, a more efficient nitric oxide response (which can encourage a healthy cardiovascular system), and an increased metabolic rate response (which can assist with weight loss).
Furthermore, steady state endurance training only trains the heart at one specific heart rate range and doesn't train it to respond to various every day stressors. On the other hand, highly variable cyclic training teaches the heart to respond to and recover from a variety of demands making it less likely to fail when you need it. Think about it this way -- Exercise that trains your heart to rapidly increase and rapidly decrease will make your heart more capable of handling everyday stress. Stress can cause your blood pressure and heart rate to increase rapidly. Steady state jogging and other endurance training does not train your heart to be able to handle rapid changes in heart rate or blood pressure.
For example, lets say you jog trying to maintain the same pace for a good 45-minute run. As long as you didn't encounter any big hills along the way, you probably maintained approximately the same heart rate the entire time - let's say it was 135 beats/minute. Now, let's contrast that with a much more effective workout of doing 20 minutes of alternating all-out wind sprints with walking for a minute or two in between sprints to recover. With this more effective workout, you're rapidly changing your heart rate up and down on a much larger scale, forcing it to grow stronger to be able to handle varied demands. Your heart rate would probably alternate from 110-115 during the recovery walks all the way up to 160 bpm or more during the sprints. This doesn't mean that sprints are the only way to take advantage of this style of training. Any style of training that incorporates highly variable intensity will give you these improved results.
The important aspect of variable cyclic training that makes it superior over steady state cardio is the recovery period in between bursts of exertion. That recovery period is crucially important for the body to elicit a healthy response to an exercise stimulus. Another benefit of variable cyclic training is that it is much more interesting and has lower drop-out rates than long boring steady state cardio programs.
To summarize, some of the potential benefits of variable cyclic training compared to steady state endurance training are as follows: improved cardiovascular health, increased anti-oxidant protection, improved immune function, reduced risk for joint wear and tear, reduced muscle wasting, increased residual metabolic rate following exercise, and an increased capacity for the heart to handle life's every day stressors. There are many ways you can reap the benefits of stop-and-go or variable intensity physical training.
In addition to the previously mentioned wind sprints, most competitive sports such as football, basketball, racquetball, tennis, hockey, etc. are naturally comprised of highly variable stop-and-go motion. In addition, weight training naturally incorporates short bursts of exertion followed by recovery periods. High intensity interval training (varying between high and low intensity intervals on any piece of cardio equipment) is yet another training method that utilizes exertion and recovery periods. For example, an interval training session on the treadmill could look something like this:
Warm-up for 3-4 minutes at a fast walk or light jog;
Interval 1 - run at 8.0 mi/hr for 1 minute;
Interval 2 - walk at 4.0 mi/hr for 1.5 minutes;
Interval 3 - run at 10.0 mi/hr for 1 minute;
Interval 4 - walk at 4.0 mi/hr for 1.5 minutes;
Repeat those 4 intervals 4 times for a very intense 20-minute workout.
The take-away message from this article is to try to train your body at highly variable intensity rates for the majority of your workouts to get the most beneficial response in terms of heart health, fat loss, and a strong, lean body.
Monday, February 7, 2011
High Blood Pressure Guidelines
8:08 PM | Posted by
Leisa Knightingale |
Edit Post
Today, high blood pressure treatment emphasizes lifestyle as much as medicine. Approaches to lowering blood pressure may also involve using alternative medicines to supplement traditional medication.
In other words, sole reliance on drugs is now being replaced by more comprehensive methods of disease management.
One of the centerpieces of this approach is replacing a sedentary lifestyle with a more active one. Physical activity is very helpful in reducing hypertension.
Increasing levels of physical fitness has many benefits including bringing blood pressure closer to normal levels. Of course, taking up an exercise regimen should be done under medical supervision, particularly if the patient has been leading a sedentary lifestyle.
Exercise also cuts down on excess weight, which is another factor that pushes up blood pressure above normal levels. There is a strong correlation between obesity and hypertension and the latter can often be controlled by taking care of the former.
Stress is a big factor in most people's lives these days. And stress can contribute significantly to hypertension. Therefore contemporary treatment for hypertension includes making patients aware of the factors that contribute to stress levels.
They are also taught to manage these stress factors better. That includes managing the stress-causing situations better as well as managing the patients' internal reactions to the stress. The latter can include, among other things, yoga, meditation and relaxation exercises.
Many stressors cannot be eliminated, but may be successfully reduced. Both work and home related stress needs to be managed to help control high blood pressure.
A healthy diet is, of course, essential for hypertensive patients. They are advised to avoid excessive intake of dairy products and salt. Blood pressure can be controlled much more easily when diet is managed well.
Alcohol consumption needs to be moderated or eliminated. Now, there is some evidence that alcohol in small quantities can actually be beneficial to the body. However, continued excess consumption of alcohol puts considerable strain on many organs of the body including the heart. Part of the problem arises from the sheer bulk of alcohol, particularly if beer is consumed.
Foods like garlic and onions as well as some herbs have been found to contribute to lower blood pressure. Herbs that contain an amino acid called L-arginine are said to be useful for this purpose. Utilizing alternate medicine should be done only under adequate supervision.
There are also newer drugs to control high blood pressure, including calcium channel blockers. Some of these drugs effectively counteract side effects caused by medication.
High blood pressure treatment has evolved into a well-rounded approach that relies on more than just medication to handle the condition.
In other words, sole reliance on drugs is now being replaced by more comprehensive methods of disease management.
One of the centerpieces of this approach is replacing a sedentary lifestyle with a more active one. Physical activity is very helpful in reducing hypertension.
Increasing levels of physical fitness has many benefits including bringing blood pressure closer to normal levels. Of course, taking up an exercise regimen should be done under medical supervision, particularly if the patient has been leading a sedentary lifestyle.
Exercise also cuts down on excess weight, which is another factor that pushes up blood pressure above normal levels. There is a strong correlation between obesity and hypertension and the latter can often be controlled by taking care of the former.
Stress is a big factor in most people's lives these days. And stress can contribute significantly to hypertension. Therefore contemporary treatment for hypertension includes making patients aware of the factors that contribute to stress levels.
They are also taught to manage these stress factors better. That includes managing the stress-causing situations better as well as managing the patients' internal reactions to the stress. The latter can include, among other things, yoga, meditation and relaxation exercises.
Many stressors cannot be eliminated, but may be successfully reduced. Both work and home related stress needs to be managed to help control high blood pressure.
A healthy diet is, of course, essential for hypertensive patients. They are advised to avoid excessive intake of dairy products and salt. Blood pressure can be controlled much more easily when diet is managed well.
Alcohol consumption needs to be moderated or eliminated. Now, there is some evidence that alcohol in small quantities can actually be beneficial to the body. However, continued excess consumption of alcohol puts considerable strain on many organs of the body including the heart. Part of the problem arises from the sheer bulk of alcohol, particularly if beer is consumed.
Foods like garlic and onions as well as some herbs have been found to contribute to lower blood pressure. Herbs that contain an amino acid called L-arginine are said to be useful for this purpose. Utilizing alternate medicine should be done only under adequate supervision.
There are also newer drugs to control high blood pressure, including calcium channel blockers. Some of these drugs effectively counteract side effects caused by medication.
High blood pressure treatment has evolved into a well-rounded approach that relies on more than just medication to handle the condition.
Friday, February 4, 2011
Benefits of Exercise
8:05 PM | Posted by
Leisa Knightingale |
Edit Post
But, what IS aerobic exercise??
According to the definition from the Global Healing Centers website, “Aerobic exercise is a type of movement such as running or cycling that gets your heart pumping faster and increases your oxygen intake.”
Fine examples of aerobic exercise are; running, dynamic yoga, cycling, fast walking, circuit training, skiing and rollerblading.
Ok, so we are all told we need to partake in aerobic exercise to obtain many benefits, such as, weight loss, better skin and muscle tone. But that’s not all! There are psychological benefits of aerobic exercise too!
So, what are the psychological benefits of aerobic exercise?
In short, the benefits are; improved mood, reduces anxiety, reduces depression and acts as a buffer against stress.
But lets go into a little more detail…
The Psychological Payoffs
Mood Enhancer
When we exercise aerobically, our bodies produces little chemical called endorphins, which, scientifically speaking, are polypeptides, which are able to bind to the neuron-receptors in the brain to give relief from pain. Endorphins are not just produced from exercise; they are also triggered by deep-breathing, meditation, eating spicy food and deep laughter. Just don’t do all five at once…
Endorphins are believed to produce four key effects on the body; they relieve pain, they reduce stress, they enhance the immune system and they postpone the aging process.
It may be worth your while to stock up on some fitness equipment, they might make things easier for you. I prefer to exercise outside but I do have an indoor stationary bike, that way, if it’s raining, I have no excuse not to exercise.
Reduces Anxiety and Depression
Depression and Anxiety can lead to a feeling of isolation. Partaking in aerobic sports, one can choose to join a running club, swimming club, gym or any other sports club. It’s an excellent way to gain the psychological benefits of aerobic activity, because it gets you out an about and can put you in positions where you HAVE to speak to people.
Aerobic exercise offers a distraction. For an hour or so each day, you can put yourself in a position where you are too busy worrying about the prospect of having to run another two miles before you can stop.
Burning excess fat and toning up can boost anyone’s confidence. Clothes fit better, and you receive compliments from friends. Which often is enough to begin to lift the heavy cloud of a mild depression.
Stress Reduction
Do you feel like the whole world is collapsing on top of you? I think everyone does at one stage or another. If you keep positive, it will pass. Aerobic exercise is a great way to keep positive. When you are stressed, it is important to get enough sleep. Exercisers actually go to sleep faster, are more refreshed and have sharper memories. Exercise increases the blood flow to the brain, bringing extra sugar and oxygen, which can help when concentrating. And once again, the little endorphins can make you happier, making you feel like maybe it will all be ok after all.
So, in conclusion, exercise! There are too many benefits that you will be missing out on if you don’t.
According to the definition from the Global Healing Centers website, “Aerobic exercise is a type of movement such as running or cycling that gets your heart pumping faster and increases your oxygen intake.”
Fine examples of aerobic exercise are; running, dynamic yoga, cycling, fast walking, circuit training, skiing and rollerblading.
Ok, so we are all told we need to partake in aerobic exercise to obtain many benefits, such as, weight loss, better skin and muscle tone. But that’s not all! There are psychological benefits of aerobic exercise too!
So, what are the psychological benefits of aerobic exercise?
In short, the benefits are; improved mood, reduces anxiety, reduces depression and acts as a buffer against stress.
But lets go into a little more detail…
The Psychological Payoffs
Mood Enhancer
When we exercise aerobically, our bodies produces little chemical called endorphins, which, scientifically speaking, are polypeptides, which are able to bind to the neuron-receptors in the brain to give relief from pain. Endorphins are not just produced from exercise; they are also triggered by deep-breathing, meditation, eating spicy food and deep laughter. Just don’t do all five at once…
Endorphins are believed to produce four key effects on the body; they relieve pain, they reduce stress, they enhance the immune system and they postpone the aging process.
It may be worth your while to stock up on some fitness equipment, they might make things easier for you. I prefer to exercise outside but I do have an indoor stationary bike, that way, if it’s raining, I have no excuse not to exercise.
Reduces Anxiety and Depression
Depression and Anxiety can lead to a feeling of isolation. Partaking in aerobic sports, one can choose to join a running club, swimming club, gym or any other sports club. It’s an excellent way to gain the psychological benefits of aerobic activity, because it gets you out an about and can put you in positions where you HAVE to speak to people.
Aerobic exercise offers a distraction. For an hour or so each day, you can put yourself in a position where you are too busy worrying about the prospect of having to run another two miles before you can stop.
Burning excess fat and toning up can boost anyone’s confidence. Clothes fit better, and you receive compliments from friends. Which often is enough to begin to lift the heavy cloud of a mild depression.
Stress Reduction
Do you feel like the whole world is collapsing on top of you? I think everyone does at one stage or another. If you keep positive, it will pass. Aerobic exercise is a great way to keep positive. When you are stressed, it is important to get enough sleep. Exercisers actually go to sleep faster, are more refreshed and have sharper memories. Exercise increases the blood flow to the brain, bringing extra sugar and oxygen, which can help when concentrating. And once again, the little endorphins can make you happier, making you feel like maybe it will all be ok after all.
So, in conclusion, exercise! There are too many benefits that you will be missing out on if you don’t.
Tuesday, February 1, 2011
The Heart Disease Puzzle
8:05 PM | Posted by
Leisa Knightingale |
Edit Post
Despite many advances in heart disease, it continues to be a large public health threat in the United States.
More than 70 million Americans have heart disease. One American dies from heart disease every 34 seconds. Nearly half of the population will suffer a heart attack or stroke in his or her lifetime. As the American population ages, the number of people with heart disease will likely increase.
But, there is good news in all of these numbers. The way doctors treat heart disease is starting to change. For example, we now know that heart disease most often occurs because of a number of risk factors. Doctors are starting to look at the cardiovascular system as a whole, in an effort to prevent heart disease, rather than treating one risk factor at a time.
And patients can play a big role, too. You have to ask the right questions, provide the correct information and work with your health care professional to make sure that you understand what the information means to you personally.
Think of risk factors as pieces of a puzzle. When put together, the pieces can help show you your chance of suffering a heart attack or stroke in the future. Each person's risk factor puzzle fits together differently.
In addition to the factors related to family history and behavior, recent research suggests there may be other risk factors to consider, such as C-reactive protein (CRP). CRP, a protein made by the liver, is a marker of inflammation in the body. Though the role of CRP in heart disease is still unclear, recent data suggest levels of CRP may predict risk for heart attack. If you have several risk factors for heart disease, your doctor may recommend a test to check your CRP level.
It's important to keep track of your risk factors and know what they might mean for you. The more risk factors you have, the greater your chance of having a heart attack or stroke.
Take control of your own unique health puzzle. Ask your doctor what you can do to reduce your risk, making lifestyle changes and taking medication if needed-particularly if you have one or more risk factors. You may be able to prevent heart disease before it strikes.
More than 70 million Americans have heart disease. One American dies from heart disease every 34 seconds. Nearly half of the population will suffer a heart attack or stroke in his or her lifetime. As the American population ages, the number of people with heart disease will likely increase.
But, there is good news in all of these numbers. The way doctors treat heart disease is starting to change. For example, we now know that heart disease most often occurs because of a number of risk factors. Doctors are starting to look at the cardiovascular system as a whole, in an effort to prevent heart disease, rather than treating one risk factor at a time.
And patients can play a big role, too. You have to ask the right questions, provide the correct information and work with your health care professional to make sure that you understand what the information means to you personally.
Think of risk factors as pieces of a puzzle. When put together, the pieces can help show you your chance of suffering a heart attack or stroke in the future. Each person's risk factor puzzle fits together differently.
In addition to the factors related to family history and behavior, recent research suggests there may be other risk factors to consider, such as C-reactive protein (CRP). CRP, a protein made by the liver, is a marker of inflammation in the body. Though the role of CRP in heart disease is still unclear, recent data suggest levels of CRP may predict risk for heart attack. If you have several risk factors for heart disease, your doctor may recommend a test to check your CRP level.
It's important to keep track of your risk factors and know what they might mean for you. The more risk factors you have, the greater your chance of having a heart attack or stroke.
Take control of your own unique health puzzle. Ask your doctor what you can do to reduce your risk, making lifestyle changes and taking medication if needed-particularly if you have one or more risk factors. You may be able to prevent heart disease before it strikes.
Monday, January 31, 2011
Signs of High Blood Pressure
8:04 PM | Posted by
Leisa Knightingale |
Edit Post
High blood pressure is known as a silent killer. And probably most don’t even think about their blood pressure. However, high blood pressure can be quite fatal. There are some symptoms that can indicate that you have high blood pressure, and can prevent you from having a stroke. So continue reading as it might save your life or the life of someone you know.
Some of the typical signs of high blood pressure are headaches, dizziness, pounding in the ears and a bloody nose. But some people experience a small pain in the back of their head or have an increase in urination.
Though an increase in urination could mean your blood sugar is really high, if you are diabetic. That’s why it’s hard to see the signs. But if you are diabetic and you are experiencing an increase in urination and headaches, then just check your blood sugar and see if that is the cause. If it is not then you can rule out high blood sugar, and find out if you have high blood pressure.
Adding salt to your diet can also inflate your risk of having blood pressure. Having too much salt in your diet can increase your blood pressure. Talk to your doctor if need to cut down on your salt intake.
But if you have to cut down on the salt, you can use many other herbs instead of salt. Garlic, chives, and onions are good alternatives. Cutting down on the slat is not so bad, just think of the alternative.
You shouldn’t ignore high blood pressure; it can be very fatal if unchecked. The result could be you having a stroke. A stroke can be very deadly and limit your movements. So go to the doctor and see if you have high blood pressure.
Some of the typical signs of high blood pressure are headaches, dizziness, pounding in the ears and a bloody nose. But some people experience a small pain in the back of their head or have an increase in urination.
Though an increase in urination could mean your blood sugar is really high, if you are diabetic. That’s why it’s hard to see the signs. But if you are diabetic and you are experiencing an increase in urination and headaches, then just check your blood sugar and see if that is the cause. If it is not then you can rule out high blood sugar, and find out if you have high blood pressure.
Adding salt to your diet can also inflate your risk of having blood pressure. Having too much salt in your diet can increase your blood pressure. Talk to your doctor if need to cut down on your salt intake.
But if you have to cut down on the salt, you can use many other herbs instead of salt. Garlic, chives, and onions are good alternatives. Cutting down on the slat is not so bad, just think of the alternative.
You shouldn’t ignore high blood pressure; it can be very fatal if unchecked. The result could be you having a stroke. A stroke can be very deadly and limit your movements. So go to the doctor and see if you have high blood pressure.
Saturday, January 29, 2011
The Basics of High Blood Pressure
8:02 PM | Posted by
Leisa Knightingale |
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The heart is a tough operating mechanism which moves blood around the body through a very advanced system called arteries and capillaries; the blood is then carried back to the heart by means of veins. Blood pressure is the thrust of this blood in the body pushing up against the inside walls of the arteries as the heart is pumping.
As the heart compresses it will drive this blood into the arteries which makes an increase in pressure. This increase in pressure is noted as systolic pressure.
When the heart decompresses and fills with blood, the pressure in the arteries then declines which is noted as the diastolic pressure. When the blood pressure is evaluated in the arm, it is both of these pressures which are evaluated.
Blood pressure is always applied as a systolic and diastolic pressure number, and is an important measurement. The measurements are always written one preceding or before the other number, such as 120/80 and always stated in millimeters of mercury (mmHg).
The systolic pressure is the 1st or top side number, and the diastolic pressure is the 2nd or lowermost number (for example, 120/80), so if your blood pressure is 120/80, it is translating to 120 over 80.
Blood pressure will have a wide range with a varity of people. For example, the top reading which is when the heart contracts (systolic) can change from 90 to 240 mmHg and the bottom pressure which is when the heart relaxes (diastolic) can often change from 40 to 160 mmHg.
Blood pressure can also vary significantly depending on what you are doing during the day. The lowest blood pressures usually happen when you are sleeping or if resting all the muscles. Standing for periods of time, or if you're performing any form of exercise, any anxiety and problems, or nerviness can also create increases in blood pressure.
That means in one day the blood pressure could change by up to a 30 to 40 mmHg systolic reading with like changes in the diastolic pressure. This is why it's so crucial to have the blood pressure taken under the same conditions each time.
For the bulk of the waking hours, the blood pressure remains about the same whether you are sitting or standing still, so ideally, the blood pressure should be 120/80 or lower when the body is rested.
If the blood pressure is steady and remains high at 140/90 or higher, this may indicate a disease called Hypertension which essentially means high blood pressure. When the blood pressure is high, the heart has to work more to get the blood through your arteries. These then take a beating from having the blood pressured into them, and the danger of a stroke, heart attack, or even kidney troubles then become that much of a greater risk.
High blood pressure is a serious disease because it has the heart working much harder. If the heart has to work harder for extended periods, it will become large. If the heart is slightly enlarged, it can and should still work alright, but if it becomes greatly enlarged it won't work alright. High blood pressure can also cause damage to the arteries which can lead to arterial disease.
The higher the blood pressure is the more risk you have of acquiring heart disease and stroke. This means somebody with a blood pressure of 130/80 mmHg is at greater risk than someone with a blood pressure of 120/70 mmHg. And is the reason it is so important for all to lead a wholesome lifestyle to make sure their blood pressure is as low and as healthy as it can be.
If you put up with Hypertension, it can be treated. Modest cases of Hypertension can usually be treated through lifestyle changes such as the diet, or increasing the workout levels. Some find dropping weight is all that is needed to lower their high blood pressure.
Severe cases of Hypertension will need prescription medications such as diuretics and beta blockers. Diuretics aid the body in getting rid of any excess fluids and salt. But, from individual experience, keep course of the body's potassium levels also. Beta blockers will lower the heart rate and the heart's output of blood. These then lower the risk of developing heart and brain problems.
As the heart compresses it will drive this blood into the arteries which makes an increase in pressure. This increase in pressure is noted as systolic pressure.
When the heart decompresses and fills with blood, the pressure in the arteries then declines which is noted as the diastolic pressure. When the blood pressure is evaluated in the arm, it is both of these pressures which are evaluated.
Blood pressure is always applied as a systolic and diastolic pressure number, and is an important measurement. The measurements are always written one preceding or before the other number, such as 120/80 and always stated in millimeters of mercury (mmHg).
The systolic pressure is the 1st or top side number, and the diastolic pressure is the 2nd or lowermost number (for example, 120/80), so if your blood pressure is 120/80, it is translating to 120 over 80.
Blood pressure will have a wide range with a varity of people. For example, the top reading which is when the heart contracts (systolic) can change from 90 to 240 mmHg and the bottom pressure which is when the heart relaxes (diastolic) can often change from 40 to 160 mmHg.
Blood pressure can also vary significantly depending on what you are doing during the day. The lowest blood pressures usually happen when you are sleeping or if resting all the muscles. Standing for periods of time, or if you're performing any form of exercise, any anxiety and problems, or nerviness can also create increases in blood pressure.
That means in one day the blood pressure could change by up to a 30 to 40 mmHg systolic reading with like changes in the diastolic pressure. This is why it's so crucial to have the blood pressure taken under the same conditions each time.
For the bulk of the waking hours, the blood pressure remains about the same whether you are sitting or standing still, so ideally, the blood pressure should be 120/80 or lower when the body is rested.
If the blood pressure is steady and remains high at 140/90 or higher, this may indicate a disease called Hypertension which essentially means high blood pressure. When the blood pressure is high, the heart has to work more to get the blood through your arteries. These then take a beating from having the blood pressured into them, and the danger of a stroke, heart attack, or even kidney troubles then become that much of a greater risk.
High blood pressure is a serious disease because it has the heart working much harder. If the heart has to work harder for extended periods, it will become large. If the heart is slightly enlarged, it can and should still work alright, but if it becomes greatly enlarged it won't work alright. High blood pressure can also cause damage to the arteries which can lead to arterial disease.
The higher the blood pressure is the more risk you have of acquiring heart disease and stroke. This means somebody with a blood pressure of 130/80 mmHg is at greater risk than someone with a blood pressure of 120/70 mmHg. And is the reason it is so important for all to lead a wholesome lifestyle to make sure their blood pressure is as low and as healthy as it can be.
If you put up with Hypertension, it can be treated. Modest cases of Hypertension can usually be treated through lifestyle changes such as the diet, or increasing the workout levels. Some find dropping weight is all that is needed to lower their high blood pressure.
Severe cases of Hypertension will need prescription medications such as diuretics and beta blockers. Diuretics aid the body in getting rid of any excess fluids and salt. But, from individual experience, keep course of the body's potassium levels also. Beta blockers will lower the heart rate and the heart's output of blood. These then lower the risk of developing heart and brain problems.
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