AARP Survey Suggests Engaging in Brain-Stimulating Activities May Help Improve Brain Health

According to AARP’s recently released survey of more than 1,100 Americans over age 40, those who participate in cognitively stimulating activities (CSAs) self-report improved cognitive functioning, health, and well-being than those who don’t participate in CSAs.

CSAs examined in the survey include musical and creative activities, educational activities, physical exercise, socializing, and playing games and puzzles. Adults over age 40 engage in an average of eight CSAs per week. Those who rate their cognitive abilities as being “excellent” engage in a greater than average number of CSAs than those who rate their status as “poor.”

“Put simply, this survey is telling us that, if you work your brain, your brain will work for you,” said Gary Small, M.D., director of the UCLA Longevity Center at the Semel Institute for Neuroscience and Human Behavior. “Working your brain is easy and involves simple activities like taking a walk, spending time with friends or reading a book. AARP’s Staying Sharp and other great resources can help inform you on how to keep your brain active and sharp.”

Key findings from AARP’s 2017 Cognitive Activity and Brain Health Survey:

  • Most Popular Activities: According to survey respondents, the most popular CSAs include: consuming news (81%), cooking/preparing meals (78%), reading (66%), exercising or engaging in physical activity (56%), and socializing with friends/family (50%).
  • Women More Engaged: Women engage in CSAs more often than men, at a weekly average of 9.2 vs. 7.5. Women also have a greater intent than men to add more mentally-stimulating activities into their routine, at 50% vs. 39%.
  • Opportunity to Educate: When asked about the barriers that keep them from participating in CSAs, the highest number of survey respondents noted that they were unsure which activities help promote brain health (35%). The second most frequently selected response was lack of social support (26%).

Staying Sharp is a subscription-based brain health platform from AARP featuring science-based activities, challenges, recipes and articles to help promote brain health. Some of the key takeaways from the survey can be addressed by the content and features of the platform, including:

  • Detailed, Practical Information on CSAs: Categorized under NOURISH (diet), MOVE (exercise), RELAX (managing stress), DISCOVER (learning new things) and CONNECT (being social), there are a number of articles, videos and activities to help inspire activity to promote brain health.
  • Brain Health Assessment: Developed by scientists, this is made up of a series of questions and tasks that help people understand how their brain functions in different areas, receiving personalized recommendations for promoting brain health.
These and more tips and information can be found at http://stayingsharp.org.
More information about the survey can be found here.

About Staying Sharp
Staying Sharp is a subscription-based platform from AARP. This product is part of AARP’s commitment to provide reliable information on brain health. Staying Sharp uses a holistic approach to provide science-based, personalized tools and recommendations that allow subscribers to track and measure their brain health progress using five key focus areas or “pillars”:  NOURISH (eating right), MOVE (keeping fit), RELAX (managing stress), DISCOVER (learning new things), and CONNECT (being social). To learn more, go to www.stayingsharp.org.
About AARP
AARP is the nation’s largest nonprofit, nonpartisan organization dedicated to empowering Americans 50 and older to choose how they live as they age. With nearly 38 million members and offices in every state, the District of Columbia, Puerto Rico, and the U.S. Virgin Islands, AARP works to strengthen communities and advocate for what matters most to families with a focus on health security, financial stability and personal fulfillment. AARP also works for individuals in the marketplace by sparking new solutions and allowing carefully chosen, high-quality products and services to carry the AARP name.  As a trusted source for news and information, AARP produces the world’s largest circulation publications, AARP The Magazine and AARP Bulletin. To learn more, visit www.aarp.org or follow @AARP and @AARPadvocates on social media.
*AARP Survey was fielded online, May 3-18, 2017 among a nationally representative sample of 1,140 Americans age 40+.

Find the Cause, Stop Suffering & Get Healthy Now!

Screen Shot 2017-07-17 at 1.34.37 PMBy Dr. Brandon Bupp, Nationally Recognized Natural Wellness Expert

Have you suffered from hormone imbalances? Do you wish you could stop hormone replacement therapy because you still do not have the energy you wish you had but you don’t have a solution? Are you taking thyroid medication but still have trouble losing weight and your energy is still low?

Certainly, I want you to know there are answers to these problems! The answers are found in the cause. If we can understand the cause of your health problems we can come up with a solution.

IT’S TRULY ABOUT FINDING THE CAUSE!

That statement may sound like common sense but ask yourself “Is your doctor is looking for the cause of your health issue?” If your thyroid is not producing enough thyroid hormone, does it make sense that giving you synthetic thyroid hormone would cause your thyroid to make more hormone?

The fact is, STRESS truly does create health problems. There are multiple forms of stress we encounter every day. Stress shows up in different forms.  ere is chemical or toxicity stress from the synthetic, GMO food we eat, the water that is saturated with harmful chemicals, and even the air we breathe. Stress also exists in the form of physical stress which could be caused by slips, falls, car accident, and prolonged sitting or standing with bad posture due to the forces of gravity. And then, of course, there is emotional stress that is caused by the daily ups and downs we all face.

These stresses create a burden on our nervous system, our life source, our energy reserve. Remember, unfortunately, we do not have the ability to plug our anger into an electrical outlet in order to recharge our power. That happens via our cells ability to generate and create energy on their own.

Here is the big idea, if the burden of stress in our lives becomes too great we end up in an energy debt. Meaning, we are burning or spending more energy dealing with the stress burden than we are able to overcome. When this happens, disease, symptoms, and conditions occur.

The way we are able to help so many patients actually get better and stay healthy is by finding out exactly where and how the body is not able to function properly. We do in-depth testing through detailed blood work, nerve scans, and additional testing to discover where the body is breaking down. Based on that information, we work to restore normal function to those areas. We also help people to limit the stressful burden on the body through lifestyle coaching and proper nutritional habits.

It is a completely different way of looking at health care but it works! Don’t take my word for it, listen to our patients, watch their videos on our website!

At Advanced Health and Wellness, my goal has always been to provide the very best, more state of the art, research-based, healthcare possible. If we can understand why a problem exists, it seems to me that we should be able to find a solution. Our goal is to revolutionize health care in the way it is delivered and the results that our patients receive. If we aim to improve the health of the patient, rather than simply improve the patient’s symptoms, we can improve our healthcare outcomes during a time when the life expectancy is actually dropping.

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Don’t Let PAIN Keep You on the Sidelines this Summer

It’s time to get out and enjoy the Ohio sunshine again! Farmer’s Markets, gardening, fishing, golfing, biking, picnics, baseball, kayaking, swimming, and all our other favorite spring and summer activities. Often times participating in our favorite activities can cause muscle fatigue, aches and pains. Muscle tension will cause shorting of muscles and you’ll have less range of motion than normal. Now more than ever, it’s important to take care of you, to heal the tension before it causes injuries. After all, who wants to sit on the sidelines watching and not participating?

An hour of massage can do more for you than just take the pressures of the day away. Studies show that the more massages you can allow yourself, the better you’ll feel. Touch is a natural human reaction to pain and stress, and for conveying compassion and support.  ink of the last time you bumped your toe or had a cramping calf muscle. What did you do, rub it? The professional massage therapists at Nature’s Touch know how to apply the right kinds of techniques to muscles and joints to release tightness, cramping, spasms, and knots. Oftentimes your follow-up appointment will require a shorter session on specific regionals; working on shoulders, necks, arms, backs, or legs only rather than a whole body massage. These shorter sessions are also
effective in providing the benefits of massage by releasing your pain and making you feel great again.

Equally important as the season changes is to maintain adequate hydration. Muscles and tissues require lots of fluids as well as good wholesome nutrition to function properly and to avoid spasms and sprains. When we work or exercise hard our muscles build up lactic acid which will cause spasms or strains.  is creates those painful “knots” we often experience that can shorten our range of motion. Staying hydrated and receiving regular massage sessions this summer will help keep you moving and grooving and having some seasonal fun.

To find out more about how these therapies can help your specific problem contact Nature’s Touch Massage & Wellness Center at (330) 721-9357,
e-mail NaturesTouch4U@aol.com or visit our website at www.NTWellnessCenter.com.

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Northshore Eye Care Welcomes Innovations By Building On Family Values

Screen Shot 2017-05-07 at 2.47.42 PMNorthShore Eye Care was founded in January 2017 by one of the most trusted names in eye care, Ophthalmologist, John Costin, MD. Some of the area’s most respected eye care physicians are part of this growing group of eye care experts with offi ces located in Avon, Avon Lake and Sandusky.

Dr. John Costin was born and raised in Lorain and returned there after his medical training. Prior to launching NorthShore Eye Care, he served as Chair of the Cleveland Clinic Lorain Institute. His son, Bryan Costin, MD, is also an ophthalmologist with the practice, providing care for adults and children. Both graduated from Case Western University Medical School and chose to remain in the area to practice medicine.

The large medical practice was built by developing personal relationships with patients and the staff of caregivers who support the physicians and patients. Daily you will see Dr. John Costin greeting patients in the waiting room, introducing patients to the staff, and thanking patients for the honor of serving them. Every member of the NorthShore team can tell you a story about how John helped and supported each of them in their personal life. “We are a family taking care of our friends and neighbors. I am just continuing the core lessons taught to me by my dad and mom,” said John.

Although the two work together on a daily basis, they are first and foremost members of a close family and friends whose mentoring relationship works both ways. Bryan has learned from his dad both professionally and personally. He and his other two siblings were raised on a horse farm in Wakeman. It was there that John and his wife taught each of their children the value of hard work, discipline and respect. “My father has always inspired me, through his dedication to medicine and education and his love of community. He simply loves to help people and always treats every patient like they are a part of our extended family,” Bryan said. John’s inspiration comes from his own upbringing where he worked for his father’s carpet-cleaning business. His father taught him the value of a long day at work. “My father taught me the importance of providing for my family and staying active, which is what I plan to do,” said John.

Business relationships can be complex, especially for fathers and sons. Bryan and John approach the business differently at times. But you will not find a more effective, respectful and collaborative relationship than the one between these two. Although John loves technology and continues to learn, Bryan, by virtue of his generation, brings a perspective on technology and innovation to the office that didn’t exist
30 years ago. Bryan is a leading expert in the anatomy of muscles in the area of the eye and uses targeted Botox therapy for procedures. He has developed care processes that help patients avoid in-hospital
procedures. By performing some procedures in-office, he helps patients to avoid the higher cost and inconvenience of a hospital stay.

“The secret is listening and compromise. For the most part, we agree on business decisions. I have pushed back at times when offered a different perspective. We’ve made adjustments on both of our parts
but we’ve learned when to back off and when to push. It has ultimately helped the business and more importantly our patients,” said John.

The two have brought their strengths together to form a dynamic practice. John and Bryan, along with the other 15 experts in this multi-specialty group, enjoy the comradery that exists in their offices and each have reputations for providing optimal service to their patients. NorthShore Eye Care offers a comprehensive range of eye care services for conditions including cataracts, drooping eyelids, macular degeneration, eyelid cancer, diabetic retinopathy, retinal detachment, excessive tearing, and more. “It really is a special thing to go to work every day with my son,” said John. “I know he and these other well-respected professionals in the practice share my values and will continue the legacy I’ve built. I’m very lucky.”

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REJUVENATION TIME: An Overlooked Key to Unlimited Energy & Productivity

438 million:  at is the number of vacation days Americans failed to take last year according to Harris Interactive Research Group, which is more than any other industrialized nation. Here’s the result: America ranks #1 in depression, #1 in mental health problems; Americans are experiencing burnout, reduced productivity and diminished creativity, failed relationships, stress or stress related ailments that lead to depression, heart disease or stomach ulcers at record levels. A study of 12,000 men found that infrequent vacationers were 50% more likely to die of a heart attack than frequent vacationers. A study of 1,500 women found that those who took vacations twice a year were half as likely to be depressed as those who took a vacation every 2-5 years. Our entrenched conditioning on being judged on how much we work or the fear of being replaced or left behind, and our addiction to always being busy are not only destroying our mental and physical health, but also destroying our creative productivity.  is is especially true in our new global economy where our advantage and our future is as knowledge workers rather than laborers. Your future lies between your ears—your mind and your ability to think: creatively, innovatively and productively.

Rest and recovery are vital to looking and feeling your best. Sadly, the need for recovery is viewed as a weakness rather than as an integral aspect of growth and sustained performance in our society. The reality is that we become  at liners mentally, emotionally and physically by endlessly spending sufficient energy without recovery. We slowly wear down and become ineffective regardless of seeming massive movements.

During the 1960s, Russian scientists resurrected a concept that was written in training manuals for Greek athletes in 200 AD. This concept was applied to their Olympic athletes with stunning results. The formulas involve work vs. rest ratios. Theses studies concluded that following a period of activity, the body must replenish fundamental, biomechanical sources of energy. It is called compensation, which states, “The more activity the more rest is needed.” If you don’t get the rest and recovery you need, long-term toxins build up inside of us. With over-training and overworking, we burn out and eventually
collapse or get very sick. Recovery is a vital component to the MaxStrength Fitness program and a primary reason for getting results in a fraction of the time most people spend in the gym.

I know it is ridiculous that I may have to tell you how to actually do it, but for a lot people they need some help!

1. Reframe it. Instead of calling it time o and thinking we areslackers, reframe it as Rejuvenation Time. This sounds more purposeful and meaningful doesn’t it. I know this is self-mental manipulation, but we’ll take whatever works!

2. Schedule it. What gets scheduled gets done! It’s just like any other critical appointment; you have to plant your time off flag on your calendar. Then you have to defend it like you would a meeting with the Queen or the President! It becomes an unmovable appointment. Then also, like a meeting with the Queen or the President, get completely off the grid. Turn off your email; turn off your “crackberry” and your iPhones, iPads, etc…

3. Declare it. Don’t feel guilty or try to keep it a secret. It will be far more productive if you lead by example and show others how to make rejuvenation part of your overall health plan. Then set expectations and communicate your schedule. You’ll be amazed at how the world will reorganize itself around your time o spaces, whether it’s for two hours or for two weeks.

Begin your Rejuvenation Time
Call us at 440.835.9090 or go to www.maxstrengthfitness.com
to request your free initial consultation and demo workout today!

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Applications Now Being Accepted for Fall 2017 WomenHeart Science & Leadership Symposium at Mayo Clinic

Hospitals Encouraged to Nominate Patients for Nationally-Renowned Training Program for Women Living with Heart Disease

The National Coalition for Women with Heart Disease has announced that applications are now being accepted for the Fall 2017 WomenHeart Science & Leadership SymposiumThe Symposium is taking place October 6-October 9, 2017 at Mayo Clinic in Rochester, MN. The application deadline is July 31, 2017.

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The four-day Symposium brings together dedicated female heart patients and provides a rigorous training for them to be WomenHeart Champions — patient volunteers who work in their local communities to lead support network meetings with heart disease survivors and/or participate in other WomenHeart education and advocacy activities.

“Education, advocacy and support are at the core of the fight against heart disease in women. WomenHeart Champions trained at this prestigious program are equipped to improve awareness, increase action and lead peer support efforts in their local communities,” said Mary McGowan, CEO of WomenHeart.

McGowan referenced research that underscores the impact of peer support in helping women improve their heart disease outcomes.

“So many women experience feelings of fear, anxiety and isolation following a heart disease diagnosis. However, women who regularly attend a support group led by a trained peer leader are more engaged in their health care and experience lower levels of stress, anxiety and depression,” she said. “This is just one example of the real impact made by participating in the WomenHeart Science & Leadership Symposium, and we’re so proud to see the difference it makes in each WomenHeart Champion‘s local community.”

Members of WomenHeart’s National Hospital Alliance are encouraged to nominate patients that they believe would be would be best suited for this leadership opportunity. The organization is also seeking nominations from hospitals not currently affiliated with the National Hospital Alliance, as well as directly from women living with heart disease. Patients are asked to complete a short survey to begin the application process.

WomenHeart was founded in 1999 and the Science & Leadership Symposium at Mayo Clinic was founded as an integral part of WomenHeart in 2002. WomenHeart currently boasts more than 800 WomenHeart Champions and 97 WomenHeart Support Networks that reach more than 10,000 women heart patients nationwide every year.

WomenHeart National Hospital Alliance
The WomenHeart National Hospital Alliance is currently comprised of 40 member hospitals. It is a unique partnership between WomenHeart and member hospitals throughout the country who are dedicated to advancing women’s heart health in their community. The National Hospital Alliance was developed by WomenHeart to ensure that women heart disease patients in every community have access to information, education and patient support services.

WomenHeart: The National Coalition for Women with Heart Disease
WomenHeart: The National Coalition for Women with Heart Disease is the nation’s only patient centered organization serving the almost 48 million American women living with or at risk for heart disease – the leading cause of death for women. WomenHeart is devoted to advancing women’s heart health through advocacy, community education, and the nation’s only patient support network solely for women living with heart disease. WomenHeart is both a coalition and a community of thousands of members nationwide, including women heart patients and their families, healthcare professionals, and health advocates, all committed to helping women live longer, healthier lives. To join or donate, visit www.womenheart.org.

Source:
PR Newswire Association LLC
350 Hudson Street, Suite 300, New York, NY 10014-4504
www.prnewswire.com

Rejuvenation Time: An Overlooked Key to Unlimited Energy & Productivity

438 million:  at is the number of vacation days Americans failed to take last year according to Harris Interactive Research Group, which is more than any other industrialized nation. Here’s the result: America ranks #1 in depression, #1 in mental health problems; Americans are experiencing burnout, reduced productivity and diminished creativity, failed relationships, stress or stress related ailments that lead to depression, heart disease or stomach ulcers at record levels. A study of 12,000 men found that infrequent vacationers were 50% more likely to die of a heart attack than frequent vacationers. A study of 1,500 women found that those who took vacations twice a year were half as likely to be depressed as those who took a vacation every 2-5 years. Our entrenched conditioning on being judged on how much we work or the fear of being replaced or left behind, and our addiction to always being busy are not only destroying our mental and physical health, but also destroying our creative productivity.  is is especially true in our new global economy where our advantage and our future is as knowledge workers rather than laborers. Your future lies between your ears—your mind and your ability to think: creatively, innovatively and productively.

Rest and recovery are vital to looking and feeling your best. Sadly, the need for recovery is viewed as a weakness rather than as an integral aspect of growth and sustained performance in our society. The reality is that we become  at liners mentally, emotionally and physically by endlessly spending sufficient energy without recovery. We slowly wear down and become ineffective regardless of seeming massive movements.

During the 1960s, Russian scientists resurrected a concept that was written in training manuals for Greek athletes in 200 AD.  is concept was applied to their Olympic athletes with stunning results. The formulas involve work vs. rest ratios. Theses studies concluded that following a period of activity, the body must replenish fundamental, biomechanical sources of energy. It is called compensation, which states, “The more activity the more rest is needed.” If you don’t get the rest and recovery you need, long-term toxins build up inside of us. With overtraining and overworking, we burn out and eventually collapse or get very sick. Recovery is a vital component to the MaxStrength Fitness program and a primary reason for getting results in a fraction of the time most people spend in the gym.

I know it is ridiculous that I may have to tell you how to actually do it, but for a lot of people they need some help!

1. Reframe it. Instead of calling it time off and thinking we are slackers, reframe it as Rejuvenation Time. This sounds more purposeful and meaningful doesn’t it. I know this is self-mental manipulation, but we’ll take whatever works!

2. Schedule it. What gets schedule gets done! It’s just like any other critical appointment; you have to plant your time off flag on your calendar. Then you have to defend it like you would a meeting with the Queen or the President! It becomes an unmovable appointment. Then also, like a meeting with the Queen or the President, get completely off the grid. Turn off your email; turn off your “crackberry” and your iPhones, iPads, etc…

3. Declare it. Don’t feel guilty or try to keep it a secret. It will be far more productive if you lead by example and show others how to make rejuvenation part of your overall health plan. Then set expectations and communicate your schedule. You’ll be amazed at how the world will reorganize itself around your time off spaces, whether it’s for two hours or for two weeks.

Begin your Rejuventation Time – Call us at 440.835.9090 or go to www.maxstrengthfitness.com to request your free initial consultation and demo workout today!

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PREVENTING OVERUSE INJURIES AND HOW TO TREAT THEM

While practice makes perfect, practicing too hard or training incorrectly can lead to overuse injuries. Caused by a repetitive stress to a muscle, bone or tendon, overuse injuries can be subtle and develop over time. You may begin to feel chronic pain even at rest. Common examples include tendinitis, shin splints or bursitis.

Overuse injuries happen to people of all ages, but can be especially common for student athletes when they take on too much, too soon, or have poor form. When the body does not have enough time to recover, the breakdown of tissue happens faster than the buildup that occurs when exercise is done properly.

“Growing bones can be less resilient to stress, putting children and teens at increased risk,” said Aaron Wolkoff, DO, Orthopedic Specialist and Medical Director of GO Ortho. “Student athletes should avoid excessive training programs, be sure to get a yearly physical, and avoid specializing in one sport before they reach puberty.”

Overuse injuries can be prevented by keeping good form and listening to your body when something starts to hurt. “You must practice proper technique and give your body ample time to rest,” said Dr. Wolkoff. To relieve minor aches or sprains at home, Dr. Wolkoff recommends icing and elevating the injury. You may also try a compression wrap or take ibuprofen for the pain.

AN ALTERNATIVE TO THE ER

If the pain from an injury seems unmanageable, many believe they need to go to the emergency room. But the ER is primarily designed to serve life-threatening emergencies. An urgent care center may be able to help you, but you will likely be seen by a generalist—not an orthopedic specialist. In both cases, you will walk out with a referral to have a second appointment with a specialist.

Fortunately, there are orthopedic urgent care centers such as GO Ortho. GO Ortho is an independent practice that cares for a wide range of orthopedic conditions from acute pain resulting from a break or overuse injury, to chronically painful conditions like arthritis. This facility is staffed by orthopedic specialists and accepts walk-ins and same-day appointments. This enables patients to get in with a specialist to take care of their pain much sooner than typical orthopedic offices, which may not have an open appointment for weeks.

Because you are seeing an orthopedic specialist, conditions are more accurately diagnosed and properly treated. GO Ortho staff are trained to provide sophisticated treatments, advanced orthopedic imaging, and outfit patients in the latest in slings, braces, casting and other support devices.

“Our goal is to change the delivery of medical care. We help families avoid the hospital or emergency room to receive the immediate care they need, directly from a specialist,” said Dr. Wolkoff. There is also a significant monetary savings to the patient since a GO Ortho visit is charged as a regular orthopedic office visit and not as an ER/emergency level visit that may come with a high cost to the patient. GO Ortho see patients age one and up and accepts most major insurance carriers.

“While we do advocate going to the ER when you are faced with a severe medical problem, most orthopedic pains and conditions are not life threatening and are best treated by an orthopedic specialist. The fastest way to see one is to go to GO Ortho,” said Dr. Wolkoff. GO Ortho is located at the Hillcrest Hospital Medical Office Building, Suite 410. Learn more at www.godoctornow.com.

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New Breast Screening Method to Save Thousands of Women From Cancer

“Rapid Breast MRI” enables women with dense breast tissue to get routine MRI screenings

FLINT, Mich., Feb. 23, 2017 /PRNewswire/ — A new method for screening women with dense breast tissue may potentially save thousands of lives by detecting breast cancer 4 to 6 years earlier than mammographic technology. The original research by Dr. David A. Strahle, chairman of Regional Medical Imaging (RMI) in Flint, is unlike any other addressing this subject with international implications for half the female population.

Mammograms are the current standard for breast screening. Due to its costs, imaging with MRI (magnetic resonance imaging) is used only for women at high risk for cancer (2% of the population).

Dr. Strahle’s “Rapid Breast MRI” protocol cuts scan time by 70 percent to only 7 minutes, significantly reducing costs and enabling its use to screen women with dense breasts. In conjunction with a local HMO, Dr. Strahle found that early detection creates major savings for both women and insurance companies when considering 10 categories of expense related to breast cancer.

Mammographic technology for women with dense breast tissue is simply not as effective as MRI in spotting cancer, Dr. Strahle noted. In addition, unlike tomosynthesis (3D mammography) or mammograms, MRIs do not use radiation (x-rays).

“Mammograms are like trying to see a thunderstorm through clouds without radar,” Strahle said, whose extensive background includes aviation as well as medicine. “MRI sees through dense tissue, allowing radiologists to spot virtually all suspicious tumors.”

The protocol allows MRI screening on a regular basis of women with dense breast tissue. The research was conducted over seven years and the peer-reviewed paper was published Jan. 30, 2017 in Breast Cancer Research and Treatment. The research also includes an easier method for interpreting MRI examinations lowering the false positive rate below any other breast screening method.

The exam costs $395 out-of-pocket at RMI compared with a diagnostic MRI that runs $700 or more. In most women, screening can be performed every other year instead of yearly as with mammograms. This equates to an annual cost of only $198, less than the average breast screening costs of $252 in mid-Michigan, Dr. Strahle said.

“This is a major breakthrough,” Dr. Strahle said. “I can see a day when we prevent this disease from ending women’s lives.”

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Three Keys to a Healthy Heart

When you think of February, what comes to mind? Chocolate? Roses? Love?  is February, we’re thinking about your heart. February is heart health month and a great opportunity to take stock of the health of your heart.

The FACTS:

If you ask Americans what disease they fear most, they’ll likely say cancer. But there’s a killer even more prevalent than cancer…Heart Disease. According to the CDC, heart disease is the number one killer in America. More women die from heart disease than all forms of cancer combined! Men are 2 to 5 times more likely to have coronary heart disease than premenopausal women. But once women reach menopause, their risk is similar to a man’s. Heart disease is a greater threat than cancer. Now for the good news: heart disease is nearly 95% preventable! YES, PREVENTABLE!

ARE YOU TAKING CARE OF YOUR HEART?

There are three key components to heart health: nutrition, blood sugar level, and exercise. When these areas are monitored and kept in check, you can drastically reduce your chances of ever having heart disease.

Nutrition. What you eat (or don’t eat) directly impacts your cardiovascular health. Your blood vessels and heart have a cell lining called the endothelium. The endothelial cells play a critical role in the tone and health of your blood vessels because they produce nitric oxide. Nitric oxide causes your blood vessels to enlarge, which increases the flow of blood through those vessels, helping blood to flow as though the walls of the vessels are slippery. The best way to keep the endothelial cells healthy is by eating plenty of leafy greens, which contain a rich supply of the amino acid L-arginine, the building block of nitric oxide.

Blood Sugar Level. Your blood sugar level measures how much glucose is circulating in your bloodstream and is directly related to the amount of simple carbohydrates that you consume. Over time, chronic high levels of blood sugar increase your risk of heart disease in different ways:
1. Damage and in ammation of the heart. The higher your average blood sugar, the thicker the walls of your heart become.
2. Hardening of the arteries and high blood pressure. High blood sugar levels cause plaque to build up inside your arteries, increasing your risk of a heart attack. The plaque causes your arteries to be stiff and unable to dilate properly causing your heart to work harder to push blood through your sti and narrowed arteries—this is called high blood pressure. To keep your blood glucose levels in check, eat a diet focused on lean proteins, plenty of vegetables, some fruit, and nuts. Limit sugar, white rice and refined flours. Strength train twice a week; intense exercise helps to drive glucose out of your blood and into your muscles where it can be used for energy.

Exercise is a critical part of having a healthy heart. The benefits of a well-designed cardiovascular training routine are pretty obvious, but many don’t realize how important strength training is for heart health. It builds muscle and helps keep your weight down, and also makes your heart stronger.

Weight Control. Being overweight puts you at high risk for heart disease. When you carry around excess fat, your heart has to work harder. It enlarges as it works harder and becomes less efficient. Eventually, this reduction in e ciency culminates in heart disease. As you strength train, you increase the muscle mass in your body, which helps to burn o extra fat, easing the burden on your heart.

Strong Heart. High-Intensity Strength Training, like we do at MaxStrength Fitness, also increases your heart rate, which pushes your heart to become more efficient causing you to grow more capillaries. The result is a heart that is strong and efficient.

This February, make a decision to take care of your heart! If you need help getting your heart health optimized give us a call at 440.835.9090 or go to www.maxstrengthfitness.com to request your free initial consultation and demo workout today!

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