Healthy Monday: Must Haves for a Healthy Heart

(reader discretion advised) Ask anyone what is the nation’s number one killer and most people will say heart attack. But how many know that congestive heart failure is the fastest growing cause of heart disease in North America? Why is this happening? And why are mitochondria of vital importance, particularly as we all grow older?

Congestive Heart Failure occurs for several reasons. A coronary attack might have destroyed cardiac muscle. Or hypertension over a period of years has weakened it. Or obesity and diabetes has resulted in hardening of coronary arteries, decreasing blood flow to the heart. So, in addition to aging, a series of events might injure the heart.

As the “Gifford-Jones Law” states, one problem leads to another and another.

It’s mitochondria that determine how long the heart will beat. And when the heart says enough is enough, death occurs.

Mitochondria are tiny power plants present in almost all living cells that constantly produce energy. These allow cardiac muscles to beat 100,000 times every 24 hours. Or 2.7 billion times by age 70, without stopping. I’m sure most readers have experienced “brownouts,” when electricity fails, and civilization as we know it, momentarily ends. It’s the power plant that keeps cities functioning. Can you imagine the chaos if toilets failed to flush for a few days.

People can have brownouts due to malfunctioning mitochondria. These cause days when we lack energy, feel exhausted, have muscle weakness, difficulty remembering things or become seriously ill. For instance, researchers have linked Alzheimer’s and Parkinson’s disease to ineffectual mitochondria.

Experts on congestive heart failure say much can be done to maintain healthy mitochondria and increase cardiac longevity. A workout of 30 to 60 minutes is ideal and the more intensive the better, but there appears to be little benefit beyond 60 minutes.

A limited consumption of food allows mitochondria more time to remove free radicals, the metabolic ash that’s left after energy has been consumed and which is linked to aging. Intermittent fasting is advised, which allows time for mitochondria to remove unwanted cellular debris such as old mitochondria. This might decrease the risk of Alzheimer’s and Parkinson’s disease. A diet high in protein and low in carbohydrates also has a beneficial effect on mitochondria.

say, NO!

Researchers at Saudi Arabia’s King Saud University report that a healthy blood level of vitamin C protects and restores enzyme activity in aging mitochondria, which provide energy for the proper function of cardiac muscle. The report does not say how much vitamin C. But I’d suggest one scoop of Medi-C Plus, which contains 2,000 milligrams of powdered vitamin C, after breakfast and the evening meal.

A report in the publication LifeExtension says: “A deficiency of coenzyme Q10 (CoQ10) deprives the heart of a critical factor of energy supply and can be a key contributor to an impaired pumping of the heart.” This is because mitochondria cannot make energy without an adequate supply of CoQ10.

Researchers add that a group of international cardiologists enrolled 420 people with moderate to severe heart failure in a double blind study. They were prescribed either a placebo or 100 mg. of CoQ10 three times a day for two years, in addition to standard drug therapy.

At the end of the study those taking CoQ10 had a 50 per cent reduction in the risk of heart failure and stroke. They also had a lower death rate from both cardiovascular and other causes. The study also revealed that the heart’s muscle had become more efficient, reducing the risk of auricular fibrillation, an irregular rhythm of the heart. Medi-C Plus and other brands of powdered vitamin C along with CoQ10 are available in health food stores.

Finally, a deep massage removes toxins, improves blood and oxygen circulation and growth of mitochondria.

It’s never too early to start being kind to your heart. Dr. Michael McDonald, an expert on heart failure at the Peter Munk Cardiac Centre at the University of Toronto, says: “This diagnosis of failure usually means life-expectancy of from two to five years. Today, if you’re over the age of 65, it’s the most common reason for being admitted to hospital.”

via: The Eisenstein Group

Be Kind to Your Heart

Empowering Power Plants for Your Heart

Mitochondrion

Coenzyme Q10

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Womens' Health: Your Healthiest YOU

  Celebrate Women’s Health!

It’s never too early or too late to work toward being your healthiest you! This National Women’s Health Week, May 14–20, is a great time to empower all women to make their health a top priority.

pc: Shakell

Women often serve as primary caregivers for their families, putting the needs of their spouses, partners, children, and parents before their own. As a result, women’s health and well-being can become secondary. National Women’s Health Week brings together communities, businesses, government, health organizations, and other groups in an effort to promote women’s health. So remind all the women in your life to be sure they are taking care of their own health along with all the other people they care for.

Build health by building healthy habits

National Women’s Checkup Day is May 8. Follow these tips to help stay your healthiest.

GET PREVENTIVE SCREENINGS. Visit a health care professional to receive regular checkups and preventive screenings. Important screenings for women include an annual physical, blood pressure test, and screenings for cervical cancer (pap test), cholesterol, and thyroid function. Starting at age 50, women should get screened for breast cancer every one to two years. And after menopause, women should get a bone density test to be screened for osteoporosis. Don’t forget to ask about nutrition screenings. You don’t have to guess if you are deficient in vitamin D or B12.

GET ACTIVE. Regular activity is one of the most effective strategies for maintaining a healthy weight. Regular physical activity helps to improve your cardiorespiratory (heart, lungs, and blood vessels) and muscular fitness, helps with mood, and can help reduce your risk of cognitive decline. Aim for at least 30 minutes of moderate intensity activity daily. An example would be brisk walking—activity that raises your heart rate and during which you could talk but not sing. Also aim for strength-building (resistance) exercise 2-3 days per week.

EAT HEALTHY. Eating healthy isn’t really that difficult—and the health payoff is incredible. To reduce your risk of chronic diet-related health issues:

• Eat plenty of fruits and vegetables—at least seven servings per day. Smoothies can be a delicious way to increase your fruit & vegetable intake.
• Eat whole grains, such as whole wheat, oatmeal, and brown rice—and avoid white grains
• Eat lean proteins, including fish, skinless poultry, lean red meats, dry beans, and eggs
• Cook primarily with monounsaturated fats, such as olive oil, and limit fried food
• Limit saturated and trans fats, cholesterol, sodium, and excess sugars
• Drink alcohol in moderation—for women, that means no more than one drink per day
• Take dietary supplements to close remaining nutritional gaps

GET ENOUGH SLEEP AND MANAGE STRESS. Try to get a good night’s rest every night. Adequate sleep makes you more productive and energetic—this means 7–8 hours per night. Develop a sleep routine that includes limiting computer screen time at night. Recognize the signs of stress and take action to address it. Focus on controlling what you can, and let the rest go.

AVOID UNHEALTHY BEHAVIORS. Smoking, texting while driving, not wearing a seatbelt or bicycle helmet, and other unhealthy or unsafe habits can severely damage your overall health.

Most of us go many days between trips to the doctor, a fact that makes it clear that we must take day-to-day responsibility for our health. Whether it’s pushing ourselves a little harder at the gym or calling our doctors to make sure we’re up to date on our screenings, we can all truly make a difference—not just for ourselves, but for all the people we love.