Monday, March 18, 2024

5 Invigorating Ways to Enjoy More Daylight

 


Move more while enjoying fresh air and sunshine with these exciting and relaxing activities.

As the days get longer, you will likely have more opportunities to get outside and enjoy the great outdoors. Doing so also makes it more likely you’ll be more physically active. After all, unless your idea of enjoying being outdoors is simply sitting in a chair in your backyard, most activities that beckon you outside come with some added physical activity – and that’s good for both your physical and mental well-being.

Studies have shown that while exercise of any type is good for your health, exercise done outside in nature is even better. You’ll get all the health benefits of physical activity, plus you’ll likely find that outdoor exercise helps reduce stress and mental fatigue, improve mood and even raise your self-esteem. As a bonus, you may feel like you’re not working as hard when exercising outdoors, which makes it easier to finish your workout or allows you to stay active longer.

Ready to take advantage of the extra daylight at this time of year (and for months to come)? Here are 5 fun, interesting and invigorating ways to do so:

  1. Watch a sunrise or sunset. Nature has a way of wowing us each and every day and watching the sun rise or set is one of the grandest ways to enjoy its beauty. Take a walk outside while savoring the changing colors of the sky. It’s invigorating, relaxing and recharging.
  2. Explore a new location. If your walk is getting boring or routine, find a new location to switch things up. There’s no end to the places you can explore as you put one foot in front of the other. Seeing new sights may be just what you need to breathe new life into your daily walk or run.
  3. Take it off road. Have you spent time walking, running or biking indoors this winter? Instead of taking your activity out on the road, why not take it off road? Hiking, trail running and mountain biking provide a whole new set of challenges and benefits that are just waiting to be seized.
  4. Help things grow. Now is the perfect time to get your garden going for the growing season. Whether digging, mulching, weeding or planting, you’ll not only get your garden in tip-top shape, but gardening activities will help get your body in shape, too.
  5. Stretch and savor. Treat your body and your mind by finding a quiet location outdoors to stretch, do yoga or perform bodyweight exercises while enjoying fresh air and daylight. This outdoor activity is sure to invigorate your body and your mind.

Whatever activity you choose to do outdoors, make sure you are dressed properly for the weather. Stretch before and after, especially if it’s cold out (you may want to do your stretching someplace warm if it’s especially cold). Don’t forget to wear sunscreen. And as always, check with your doctor before starting any new activity, especially if you have chronic health conditions.

Monday, March 11, 2024

How Your Caffeine Addiction Affects Your Health

 


Here’s what the caffeine in your daily cup or two (or three!) of coffee or tea is doing to your body.

Your morning cup o’ Joe may be something you can’t imagine starting your day without. Maybe you can’t live without an afternoon pick-me-up that’s fully caffeinated. If you make caffeinated drinks part of your everyday routine, you may be wondering if all that caffeine is good or bad, or whether it has much impact on your health at all.

Research shows that low to moderate amounts of caffeine may offer health benefits. A moderate level is considered to be less than 400 mg, which is the amount found in about four to five cups of coffee. Some studies indicate that regular consumption of caffeinated coffee may be associated with a lower risk of type 2 diabetes, Parkinson’s disease, Alzheimer’s disease, endometrial cancer, gallstones, liver cancer and gallbladder cancer.

Caffeine may also increase energy, alertness and the ability to concentrate and remember things. Since caffeine boosts the flow of dopamine, a feel-food brain chemical, it may make you feel happier and may even lower your risk of depression.

But higher doses of caffeine may have negative effects on health. If you consume too much caffeine, it may speed up your heart rate. There is no solid evidence that this will cause an increase in blood pressure or cause arrhythmias, irregular heart rhythms. However, many cardiologists recommend that patients with these conditions limit or avoid caffeine.

Pregnant women should also consider limiting or eliminating caffeine from their diet since caffeine passes through the placenta into the fetus. You may not need to give up all caffeine if you’re pregnant, but most obstetricians recommend limiting intake to under 200 mg per day.

Caffeinated drinks may cause some people to have heartburn or it may increase symptoms of acid reflux. It may also contribute to dehydration since caffeine is considered a diuretic. So if your daily fluid intake is caffeinated, you’re likely not doing much to hydrate your body.

Although research suggests that a moderate intake of caffeine may be safe for most people, some people cannot tolerate that much caffeine. Drinking more caffeine than can be tolerated may cause symptoms such as agitation, anxiety, restlessness, jitteriness, shakiness or dizziness. You may get headaches, your heart may feel like it’s racing or you may have trouble sleeping.

Not sure what 400 mg of caffeine equates to depending on what you drink? Here’s a list of some popular beverages and approximately how much caffeine they contain:

  • Brewed coffee (8 oz) – 96 mg
  • Espresso (1 oz) – 64 mg
  • Black tea (8 oz) – 47 mg
  • Green tea (8 oz) – 28 mg
  • Cola-flavored soda (8 oz) – 22 mg
  • Energy drink (8 oz) – 72 mg

The choice to drink caffeinated beverages or stick to decaf is a personal choice. If you have health conditions, talk to your doctor about whether caffeine is something you should limit or avoid. Otherwise, only you can decide where the tipping point is between just the right amount of caffeine to get you going and a bit too much.

Thursday, March 7, 2024

In Your 40’s? Don’t Forget This Life-Saving Screening

 


Now is the time to get a colonoscopy if you haven’t already done so. It can save your life!

Colorectal cancer is the third most common cancer in the United States, excluding skin cancers. It’s also the second leading cause of cancer death. You won’t always have symptoms of colorectal cancer, especially at its earlier stages, so screening tests are the best way to check for this very serious disease.

When should I begin screening for colorectal cancer?

Up until recently, it was recommended that adults begin screenings for colorectal cancer starting at age 50. But due to rising rates of colorectal cancer in people under the age of 50, the U.S. Preventative Services Task Force lowered screening age recommendations in 2021. They now suggest that adults at average risk for colorectal cancer begin screening at age 45. Some people may need to start screening younger than 45 if they are at an increased risk. Talk to your doctor about what’s right for you.

How are colorectal cancer screenings done?

The gold standard of colorectal cancer screening is a colonoscopy. This test is performed by inserting a thin flexible tube with a small camera into the rectum and through the colon, allowing doctors to check for polyps, tumors and other abnormalities. If polyps are found, they can be removed during the test. This is an important protection against colorectal cancer, because some polyps may become cancerous in the future.

Another test that is similar to a colonoscopy is a flexible sigmoidoscopy. This test is also done by inserting a thin tube into your rectum with a camera, but it only covers the sigmoid colon and does not go as far as a colonoscopy. However, the prep and the procedure itself may be easier for some people to tolerate.

Other non-invasive screening tests are also available to check for the possibility of colorectal cancer. They are easier to perform, but are not as definitive as colonoscopies. These tests, including fecal occult blood tests (FOBT), fecal immunochemical tests (FIT) and Cologuard, look for blood or abnormal DNA in the stool. The tests are not 100 percent accurate but are an option for people who don’t want to or can’t have a colonoscopy or sigmoidoscopy performed. Keep in mind, however, that negative tests may miss possible cancers. Positive tests will require a colonoscopy for further evaluation.

How often do I need to be screened for colorectal cancer?

If a colonoscopy shows no sign of cancer, polyps or abnormalities, it will typically be recommended that you repeat the test every 10 years until age 75. If polyps or abnormalities are found, it’s more likely you’ll be told to come back in 5 years. In some cases, you may need colonoscopies more often than that.

If you get a sigmoidoscopy, it may be recommended that you repeat the test every five years and have a fecal occult blood test (FOBT) done yearly.

Keep in mind that these are just general guidelines and the timing of your screenings may be different depending on factors that are unique to you, including findings from previous tests and your risk of developing colorectal cancer.

Monday, February 26, 2024

Which Fats Are Good for Your Heart?

 





Know your fats. Eat these, not those.

Fats are an essential part of a healthy diet, but not all fats are created equal. Do you know which fats should be included in a heart-healthy diet and which ones to avoid? 

To separate fact from fiction, here are answers to some common questions about different types of fat found in foods and whether you’re better off eating them or finding healthier alternatives.

Are foods like salmon, flaxseeds and walnuts heart-healthy even though they are high in fat?

  • Yes: These foods are rich in omega-3 fatty acids, which have been shown to lower triglycerides and reduce inflammation. Making these foods a part of your diet is good for your heart.

Should avocados be avoided if you’re following a heart-healthy diet because they contain a lot of fat?

  • No: While avocados contain a small amount of saturated fat, which is not good for your heart, they are rich in heart-healthy polyunsaturated and monounsaturated fats. Studies have shown that these types of fats help lower serum cholesterol levels and reduce the risk of heart disease.

Should you limit or avoid foods with saturated or trans fats?

  • Yes: Saturated and trans fats raise LDL ("bad") cholesterol levels and are not considered heart-healthy.  It’s best to limit these types of fats, found primarily in red meat, full-fat dairy and processed foods like crackers and cookies, as much as possible.

Is it easy to avoid trans fat by reading the Nutrition Facts section on food labels?

  • No: Food companies are only required to list trans fat in the Nutrition Facts if there is 0.5 grams or more per serving. To avoid trans fat completely, read the ingredient list and look for ingredients such as hydrogenated or partially hydrogenated oil.


Monday, February 19, 2024

How Your Heart and Mental Health Are Connected

 


The effect your mental health has on your heart health – and vice versa – is stronger than you think.

Did you ever think about whether your mental health has an impact on your risk of developing heart disease? Or how the health of your heart might affect your mental health? It may not be a connection that you think about often, but research shows that there is more of a relationship between your heart health and mental health than you may realize.

Here are some ways that your mental health may affect your heart health:

  • If you’re feeling sad, depressed or anxious, you may turn to unhealthy habits, such as smoking, drinking, eating unhealthy foods or being sedentary. These habits can negatively affect your heart health.
  • If you experience stress, anxiety, depression or PTSD, it may cause physiologic effects on the body, such as increased heart rate, higher blood pressure, reduced blood flow to the heart and higher cortisol levels. These can all contribute to heart disease and a buildup of calcium in the arteries.
  • Chronic stress can increase the risk of high blood pressure, heart attack and stroke. Social isolation and loneliness can also put you at a higher risk of experiencing serious heart issues.
  • Research is increasingly showing that biological and chemical factors that trigger mental health issues may also influence heart disease, according to the American Heart Association®.
  • Mental health issues may increase the chances that people with heart disease don’t take their medications or follow doctor recommendations to manage their condition.

And here’s how your heart health may affect your mental health:

  • Experiencing a heart attack, heart failure or stroke can cause anxiety or depression. This can be due to being fearful about your health or feeling sad that you may no longer be able to do things you used to do. It may also arise from financial concerns brought on by the cardiac event. By affecting your mental health negatively, you may not have the energy or desire to do the things you need to do to regain your strength and health, such as eating healthy or exercising, making it harder to fully recover.

Studies show that some people are at a greater risk of developing heart disease as a result of pre-existing mental health disorders, according to the Centers for Disease Control and Prevention (CDC). To protect your heart health, it is helpful to talk to your doctors about any potential heart conditions that may be affected by your mental health disorder and what you can do to lower your risk.

If you have heart disease or have experienced a cardiac event, it is also important to monitor your feelings and tell your doctor if you think your mental health has been affected. It is not uncommon for people with heart-related conditions to have issues with their mental health and the best thing you can do if this occurs is to get help in treating the problem.

Monday, February 12, 2024

Here Are 7 Signs You Might Have Heart Failure

 

Don’t ignore these common symptoms of this serious heart condition.

The term heart failure may conjure up fear because it sounds like the heart is not working at all. But having the condition doesn’t mean your heart no longer works – it means it’s not working as well as it should. With proper medical treatment and lifestyle changes, the effects of heart failure can typically be managed so people can continue to live full and enjoyable lives.

What is heart failure?

In people who have heart failure, the heart isn’t pumping as well as it should due to a weakened pumping ability or because the walls of the heart have become thicker. That means that the heart can’t supply enough oxygen- and nutrient-rich blood to cells throughout the body. The heart may become enlarged or the heart may pump faster to try to keep up with the body’s demand for blood.

What are the signs that you may have heart failure?

Here are some of the most common symptoms of heart failure. You may not experience these symptoms during early stages of heart failure as your heart and body compensate for the heart’s inability to pump blood efficiently enough. That’s why it’s a good idea to get regular check-ups. If you have any of these symptoms, talk to your doctor because diagnosis and treatment is the best way to manage heart failure:

  1. Shortness of breath – You may be short of breath during activity or even at rest. Some people find it difficult to breathe when sleeping and may need to prop their head up on a few pillows to breathe more easily.
  2. Excessive coughing – Due to fluid build-up in the lungs, you may cough a lot or wheeze. Coughing may be accompanied by white or pink (blood-tinged) mucus.
  3. Swelling – You may retain fluid throughout your body (edema), especially in your feet, ankles, legs, abdomen, hands or fingers. This causes swelling and may result in weight gain.
  4. Fatigue – Because the heart can’t pump enough blood to meet the needs of all of the body’s tissues, you may be tired when doing everyday activities such as walking, climbing stairs or shopping. You may also feel tired after eating or may experience persistent fatigue all the time.
  5. Increased heart rate – Your heart may beat faster to try to make up for the loss of pumping capacity. This may cause you to have palpitations, which feels like your heart is racing or throbbing.
  6. Digestive issues – Since the digestive system may not receive enough blood, you may have little appetite or feel nauseous or sick to your stomach. You may also not absorb enough nutrients when eating.
  7. Confusion – Reduced blood flow to the brain may result in confusion, disorientation, impaired thinking or memory loss. You may also feel lightheaded, dizzy or even faint.

Although there is no cure for heart failure, medications and healthy lifestyle habits can help people live full lives with the condition. The earlier heart failure is diagnosed, the more effective treatment is, so don’t ignore symptoms if you have them.

Monday, February 5, 2024

This Is What a Heart Attack Really Feels Like

 



In real life, heart attack symptoms are usually more subtle than what you see in movies.

Hollywood may have you believe that it’s very obvious when someone has a heart attack. After all, in movies and on television, people having heart attacks often clutch their chests as their faces show them experiencing sudden and excruciating pain. Then they theatrically fall to the ground. But in real life, a heart attack is rarely that dramatic and the symptoms may be far less obvious.

Instead of ignoring any symptoms you have because they don’t conjure up Oscar-worthy performances of what you think a heart attack should look like, here are the more likely signs that you may be having a heart attack. If you experience these symptoms, take them seriously and seek medical help right away.

Real-Life Signs of a Heart Attack

Heart attack symptoms may be severe, but they may also be mild and subtle. In some cases, a person may not even realize they’re having a heart attack. Here are signs to look out for:

  • Chest pressure or tightness. Some people describe this feeling as if an elephant is sitting on their chest.
  • Pain on the left side of the body. You may experience pain in your chest that radiates down your left arm or into the left side of your jaw. You may also have pain in your neck, shoulder, abdomen or back.
  • Heartburn or indigestion-like symptoms. It is common for heart attack symptoms to be similar to those of heartburn or acid reflux. If your pain and discomfort are accompanied by sweating or shortness of breath, or if they persist after taking a heartburn remedy, get medical attention right away.
  • Shortness of breath. Some people may only experience shortness of breath without any real chest pain or tightness. This makes it difficult to tell if it’s a heart attack or if the shortness of breath is caused by another condition but it should not be ignored.
  • Fatigue, nausea and sweating. These symptoms are often attributed to something else, especially if they are not accompanied by chest pain. Women, who are less likely to have obvious signs of a heart attack such as chest pain and indigestion-like symptoms, are more likely to experience these subtle symptoms.

What should you do if you have any of these symptoms?

If you have any of these potential heart attack symptoms, it is important to seek medical attention right away. Do not drive yourself to the hospital, however. Even if you think you feel well enough to drive, your symptoms may get worse on the way. Instead, call 911 or have someone drive you to the emergency room immediately.

Can you have a heart attack and not know it?

It is possible to have a heart attack and not even know you had it. When this happens, it may be because it is a mild heart attack that doesn’t cause any noticeable symptoms. But more often there are subtle symptoms that occur that may not be attributed to a heart attack so medical treatment is not sought. Sometimes a person may realize the symptoms they’re feeling could be due to a heart attack but they decide to ignore their symptoms, hoping they’ll just go away.

Any heart attack, no matter how minor, may cause damage to the heart so it is important to not ignore symptoms. Getting treatment as soon as possible once a heart attack starts is your best chance of minimizing any damage to the heart muscle and making a full recovery.