Pearls of Wisdom

The American Heart Association has outlined 7 simple steps to help improve heart health.  These 7 steps can be done by everyone, have a huge impact on your overall health level, and are inexpensive (some save you money).  Small changes over time will add up to a big difference.  Here are “Life’s Simple 7″:

1.  Exercise:  The benefits of exercise are well documented.  Regular exercise will help to manage weight, prevent chronic disease, and elevate your mood.

2.  Eat Better:  A diet that is rich in fresh fruits and vegetables (hopefully organic), will help to balance blood sugar and provide the body with essential vitamins, minerals and phytonutrients.

3.  Lose Weight:  If you are overweight, dropping some poundage will reduce your risk of heart disease. According to the American Heart Association (AHA), America has over 145 million people over the age of 20 who are overweight.

4.  Stop Smoking:  Smoking increases your risk of stroke, cancer, and heart disease.  However, if you are (were) a smoker there is good news!  Your body can begin to heal itself shortly after quitting.  Kick that habit and you will experience improved lung capacity, a lower pulse rate and lower risk of infection.  You will even experience an improvement in your smell and taste.

5.  Control Cholesterol:  Control your cholesterol levels the natural way.  A diet that is low in saturated and trans-fats will help you control your cholesterol levels.  Avoid foods that are fried and processed.  Add nutrient and fiber rich foods from plant sources and you will be well on your way!

6.  Manage Blood Pressure:  Hypertension is the most significant risk factor for developing heart disease.  You can manage your blood pressure by making better dietary choices.  Avoid foods that are high in sodium like snack foods and other processed “treats”.  Instead choose foods that have “no salt added” and use spices that are salt free.  As a general rule, highly processed foods are high in sodium.   Reach for all natural snacks instead!

7. Reduce Blood Sugar:  Lowering your blood sugar will help to prevent insulin resistance and type two diabetes.  Cut down on your overall sugar intake by eliminating soda and sugar laden snack foods.  Use natural sweeteners like stevia as a substitute for sugar.  Again, choose natural snacks like fruits and vegetables instead those cookies or candies!

Learn more about the American Heart Association here: www.americanheart.org

According to two articles in the January issue of Archives of Neurology, moderate physical activity performed in midlife has been associated with reduced risk of cognitive impairment.  The Mayo Clinic defines Mild Cognitive Impairment (MCI) as “a transition stage between the cognitive decline of normal aging and the more serious problems caused by Alzheimer’s disease.”  MCI is associated with problems with memory, language, and other mental function.  MCI affects about 20% of people over 70.

In the first article, Dr. Laura Baker of the University of Washington School of medicine, studied 33 adults with mild cognitive impairment.  A group of 23 were randomly selected to participate in an aerobic exercise group and exercised under high intensity levels for 45-60 minutes per day, four days per week.  The control group of ten individuals performed stretches for the same amount of time but kept their heart rate low.  Cognitive functions were measured before, during and after the study which lasted 6 months.

The results showed that the high intensity aerobic group showed improved cognitive function compared to the control group.  This led the researchers to conclude that “Aerobic exercise is a cost effective practice associated with numerous physical benefits.  The results of the study also suggest that exercise also provides cognitive benefit for some adults with mild cognitive impairment.”

In the other report, Dr. Yonas Geda at the Mayo Clinic, Rochester, Minn., studied 1324 individuals without dementia were part of a study on aging.  The study concluded that those who reported performing moderate exercise such as brisk walking, aerobics, yoga, strength training or swimming were less likely to have mild cognitive impairment.  Midlife moderate exercise was associated with a 39% reduction in the odds of developing the condition.  The findings were consistent among men and women.

Read the original article here: www.eurekalert.org

Act like you expect to get into the end zone.

-Joe Paterno

There is no substitute for guts.

-Paul “Bear” Bryant

Without self discipline, success is impossible, period.

-Lou Holtz

Setting a goal is not the main thing.   It’s deciding how you will go about achieving it and staying with that plan.

-Tom Landry