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Take Charge Of Heart
Health
By
Kathi Casey |
 September
is National Women’s Health Month and Anti-Aging Month. Heart
disease has become the number one killer of women in the
U.S., yet heart disease is preventable. If 60 is the new 40,
let’s make 70 the new 45. Here are a few simple, natural
ways to prevent heart disease.
Don’t Stress.
Spice Up Your Life.
Omega 3’s.
Exercise Not A Chore.
Don’t underestimate the effect of stress on health.
Stress is inevitable in today’s fast paced world, but it can
be managed. Try laughing. Truly. Laughter breaks the tension
in many stressful situations.
Laughing releases endorphins (feel-good hormones) in our
bodies and endorphins chase away those harmful stress
hormones. Plan some time every day to read some good jokes,
watch a comedy sketch or listen to a comedian in your car
during rush hour. Your heart will thank you.
Spice up your life! Herbs and spices are rich in
antioxidants, low in calories, and they are potent
inhibitors of inflammation, which science now believes is
one of the top causes of heart disease. Turmeric, cinnamon
and other spices have been used as medicines in India and
China for centuries and Western science is finally catching
up.
A recent study substantiates that cumin used as a spice in
food is beneficial in combating stress and similar
disorders. Another study proved that cumin’s antioxidant
benefits are stronger than that of Vitamin C. As little as a
half teaspoon of cinnamon a day has been shown to
significantly reduce blood sugar levels in people with type
2 diabetes as well as reduce other risk factors associated
with heart disease. Nutmeg reduces high blood pressure and
increases circulation. Turmeric is high in antioxidants,
which support the immune system and reduce inflammation.
Ginger has anti-inflammatory properties as well.
Omega 3 fish oils are amazing anti-inflammatories.
Omega 3s from cold water fish such as salmon, anchovies,
herring, tuna and striped sea bass can significantly reduce
high blood pressure and other risk factors for heart
disease. For those who really don’t like the taste of fish,
most doctors recommend taking 1,000 to 1,200 mg of omega 3
fish oil supplements a day for optimum health.
Exercise is not necessarily a chore. Exercise can be
fun and it can also easily fit into daily schedules.
According to the Mayo Clinic, physical activity helps
control weight and can reduce the chance of developing other
conditions that may put a strain on the heart, such as high
blood pressure, high cholesterol and diabetes. Exercise also
reduces stress.
The Mayo clinic suggests breaking a workout into three
10-minute segments. If you get a 10-minute coffee break in
the morning, use it to run downstairs to a bathroom on a
lower level and then walk back up, taking the long way back
to your desk. Or walk quickly around the block for 10
minutes. Another option is purchasing a head set and walking
around your desk while talking on the phone. Try
multitasking to get in some exercise. Pushups are a great
way to get the blood pumping and can be done on the knees or
forearms if military style is too difficult. I sometimes do
a few pushups while preparing dinner. Then, as I walk around
the kitchen getting dishes and such, I’ll do lunge walks.
This is a great workout I can do right in the kitchen
without going to the gym. Get creative and find as many ways
to fit 10 minutes of fitness into your schedule as possible
and don’t forget to spice up meals with beneficial herbs.
Together, we can stamp out heart disease.
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About The Author
Kathy Casey, RYT, CPI, is located in Otis. She provides
health-related information on her web site,
www.KathiCaseyPilates.com. Her book “Get Off The Couch,
Potato!” is available at Amazon.com.
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