Category Archives: cardiovascular

Eat a healthier diet for a smaller waist, bigger brain.

Everywhere you look you may see an ad for a new diet program that promises to help you lose weight.  Many people get sucked into the idea that they can lose weight fast on fad diets. However, these diets usually hard to stick with for the long term and may have long-term consequences. More and more research is finding that it is not necessarily the type of diet you are on that is good for health. However, the quality of food that you are eating is more important in health outcomes. And if you improve the quality of your diet, you may not only help your success with weight loss. New studies show that a healthier diet could also improve the strength and size of your brain.

What is a fad diet?

A fad diet is an eating regimen that promises big results, but may do so at the risk of your overall health. Such diets may involve:

  • A promise of rapid weight loss. It is important to remember that losing more than 1-2 pounds a week is not healthy long-term. Any more than this could also involve the loss of muscle, bone, and water.
  • Cutting out entire food groups or nutrients. A prime example of this is the low carbohydrate trend that continues on.  Although there are some benefits to this type of diet, some may not follow it healthfully and may restrict nutrient and fiber-rich vegetables and fruits too much. This could lead to nutrient deficiencies long term.  In addition, the lack of long-term studies on the effects of such popular diets can put your long-term health at risk. An example of this is the high-fat, moderate protein, very low carb keto diet.  Although there are some studies that show positive heart health benefits, there are also studies that show long-term negative health effects on insulin resistance and liver health. Until larger and more randomized, placebo-controlled studies are done on such eating regimens, they should not be taken lightly.
  • A diet that is hard to follow and limits the times you can eat. Many diets out there can help you lose weight. Of course cutting out food groups and severely restricting the foods you can eat can help you shed pounds. This is because they are basically just placing you on a low calorie diet hidden behind a shiny new veil.  However, many of these diets are also hard to follow. If a diet is so restrictive that you can’t stick to it long-term then it is not going to be effective in providing any health benefits that it could offer. And diets that limit the times you eat during the day may show some benefit such as helping you to limit snacking. However, long-term and larger studies need to be done before benefits of such limited eating times can be confirmed.

Effect of healthy diet on brain health

A dutch study of about 4200 people 45 years and older looked at quality of diet and brain health. Study results show that those with higher diet quality scores had brains about 2 millimeters bigger than those with lower scores. This may not seem like a lot, except when you consider that the brain shrinks 3.66 millimeters every year. This means that a healthier diet could help prevent 6 months of aging in the brain. Healthy-fat based diets such as the Mediterranean diet has found similar results. It is suggested that any diet good for the heart will be good for the brain since it will help improve blood flow in the body.

Improve your diet by taking care of your heart

Besides eating plenty of fiber-rich fruits and vegetables, there are certain things you can do to improve the heart health of your diet. This can, in turn, improve the brain healthy components of your eating routine too.

  • Add more healthy fats from fish: A recent study has found that consuming two 3.5-ounce servings of fish each week can help lower heart disease risk. Oily fish with high levels of omega-3 fatty acids are the best. Examples of this type of fish include salmon, albacore tuna, mackerel, lake trout, and sardines.
  • Eat more plant-based healthy fats:  Other sources of heart healthy fats include plant-based foods such as olives, avocado, and olive oil.  Nuts, nut butters, and seeds like flax seed or chia seed are also examples of heart healthy fats.
  • Exercise more. Regular aerobic exercise that gets your heart pumping, may boost the size of your brain and improve memory, according to a British Columbia study. It is recommended to engage in moderate exercise for at least 30 minutes, 5 days a week. Examples of such moderate exercise may include walking, light jogging, biking, or water aerobics. This 30 minutes a day can be broken up into 5 and 10 minute intervals if needed.
  • Take heart and brain healthy supplements. Adding supplements such as fish oil can help you get your daily dose of healthy fats even if you do not eat fish.  A quality fish oil is by Vita Sciences that provides 1000 milligrams of fish oil. This formula contains 400 milligrams of EPA and 300 milligrams of DHA. These components are well-known for their ability to support brain health.

-written by Staci Gulbin, MS, MEd, RD, LDN

Sources:

Godman, H. (April 9, 2014; updated April 5, 2018) “Regular exercise changes the brain to improve memory, thinking skills.” Harvard Health Publishing: Harvard Medical School.

Gordon, S. (May 16, 2018) “Better Diet, Bigger Brain.” HealthDay. 

Kosinki, C. and Jornayvaz, F.R. (2017) “Effects of Ketogenic Diets on Cardiovascular Risk
Factors: Evidence from Animal and Human Studies.” Nutrients, 9: 517doi:10.3390/nu9050517

Norton, A. (May 17, 2018) “Eat Fish Twice a Week to Ward Off Heart Disease, Experts Say.” HealthDay.

Stockman, MC., Thomas, D., Burke, J. et al. Curr Obes Rep (2018) 7: 172. https://doi.org/10.1007/s13679-018-0308-9

Wolfram, MS, RDN, LDN, T. (January 2, 2017) “Staying Away from Fad Diets.” Academy of Nutrition and Dietetics.


  • Drinking more alcohol than suggested could shorten life

    alcohol, health, beer, wine, liquor, unhealthyIt’s Friday night and the weekend is just beginning.  After a long week of work, you may be thinking about that glass of wine or pint of beer to help you relax.  In moderation, there is nothing wrong with a few drinks on the weekend. However, a recent study has found that drinking more than the suggested amount each week can shorten your life.

    What is the recommended alcohol intake for most adults?

    General recommendations in the United States suggest that men consume no more than 2 standard alcoholic drinks a day and women consume no more than one daily. A standard drink is equal to:

    • 12 ounces beer (5% alcohol content)
    • 8 ounces malt liquor (7% alcohol content)
    • 5 ounces wine (12% alcohol content)
    • 1.5 ounces liquor (40% alcohol content)

    Any more than this recommendation is heavy drinking and can have negative health effects. More than 4 drinks at one occasion for a woman or 5 drinks for a man is considered binge drinking. Negative health effects of such heavy drinking include:

    • short term effects such as increased risk of falls, injuries, car crashes if driving while intoxicated, and increased likelihood of engaging in risky behaviors such as unprotected sex or violent behavior.
    • if pregnant and drinking, your unborn child could have increased risk of fetal alcohol syndrome, miscarriage, or stillbirth.
    • increased risk of heart disease, stoke, liver disease, and digestive problems
    • increased risk of anxiety and depression
    • learning and memory problems

    In addition to such health problems, long term drinking could lead to problems with family and friends if you become dependent on alcohol. Contact the Substance Abuse and Mental Health Services Administration (SAMHSA) for resources on how to get help if you think you may have a drinking problem.

    Alcohol and life span

    A recent study in the medical journal Lancet found that for each alcoholic drink over 6 standard glasses of wine or 7 standard 12 oz beers a week could shorten your life by 30 minutes. This may not seem like a lot, but every minute can add up over time. This recommended amount is equal to about 12.5 units of alcohol.

    You may ask, “How did they come up with this number?”  The answer to this comes in the form of a study of about 600,000 current drinkers included in 83 studies from 19 countries. It was found that a 40-year old drinking just 2-3 standard drinks a week more than the suggested tipping point can lower their life expectancy by about 2 years.  This is likely due to the health effects listed above such as increased risk of heart disease, among other things.  This study helped support the United Kingdom’s proposed reduction in alcoholic drink recommendations. When following these guidelines, people had a 20-percent lower heart disease risk. Also, there was no increase in harm to health seen in terms of death rate in those who were compliant with the guidelines.

    Although some studies show that moderate drinking may help heart health, this study reports different results. Researchers suggest that a glass of red wine now and then may reduce the risk of a non-fatal heart attack. However, this positive health effect is offset against the increased risk of other health issues.

    Other ways to relax

    If drinking alcohol is a method you use to relax, then perhaps it is time to try healthier methods of lowering stress. Try a few of the methods below to replace happy hour, so you can live out the highest quality, and quantity of life possible.

    • Exercise each day with something as simple as a short walk. Just getting fresh air and sunshine on your face can help you feel better and more relaxed. Try to walk at least 3 to 5 times a week.
    • Breathe. Taking five deep breaths when you are stressed and practicing relaxation breathing before bed can help you to reduce stress.
    • Meditate and focus on all of the positive things in your life such as those things you have accomplished, what you are grateful for, to name a few.
    • Take breaks throughout the day. Even just a 5 minute break here and there during your work day can help. Rub some relaxing essential oil scents on your wrist or neck, go to the bathroom stall, sit down, and take several deep breaths. Release the stress from your mind and focus on your breath and the scent. You can also do this at home when you are feeling overwhelmed or just want to decompress after a long day.
    • Detox your life in a variety of ways to lighten your load of stress. You can do this by:
      • giving away clothes you don’t wear anymore.
      • cleaning your house and reorganizing your belongings.
      • self care such as a hot bath with relaxing essential oils like lavender, getting a massage, or getting your hair done.
      • writing in a journal or talking with a trusted friend, family member, or counselor. Talking can help you to unload your brain of any fears, anxieties, or stress that may be bogging you down.
      • taking a supplement such as Sereneo by Vita Sciences to relax your mind. Sereneo contains ingredients such as valerian root, magnesium, and chamomile to help increase your levels of feel good serotonin.

    -written by Staci Gulbin, MS, MEd, RD, LDN

    Sources:

    Boseley, S. (April 13, 2018) “Extra glass of wine a day ‘will shorten your life by 30 minutes.'” 

    Centers for Disease Control and Prevention (January 3, 2018) “Fact Sheets- Alcohol Use and Your Health.”

    Substance Abuse and Mental Health Services Administration (SAMHSA) (updated April 18, 2018) “SAMHSA’s National Helpline.”

    Tartakovsky, M.S., M. (May 23, 2013) “20 Ways to Relax & Unwind.” 


  • Exercise to lower high blood pressure is not a popular idea

    blood pressure, heart health, hypertension, doctor, healthNearly half of all Americans have high blood pressure, or hypertension. Having hypertension can put you at increased risk for heart disease and stroke, which are two of the top five leading causes of death in the United States. Therefore, it is important that if you have high blood pressure that you should work to be more heart healthy to prevent chronic disease. This usually includes eating a heart healthy diet and exercising. However, a recent survey shows that exercise is the last thing people want to do to try and lower their blood pressure.

    About High Blood Pressure

    High blood pressure occurs when the force of blood through your blood vessels is too high.  When you go to the doctor to get your blood pressure checked, they look at two different numbers:

    • Systolic blood pressure, which is the top number of your blood pressure reading. This number is the force of the blood at each heart beat, or contraction.
    • Diastolic blood pressure, which is the bottom number of your blood pressure reading. This number is the force of blood through your vessels in between contractions.

    High blood pressure reading is 130 over 80 mmHg.  It used to be 140 over 90 mmHg, but was changed last year since it was found that those people who were at the time considered borderline hypertensive would be more likely to start helpful treatment for their blood pressure if diagnosed at this stage of hypertension.

    Blood Pressure Survey

    Researchers at Yale University performed a survey to find out what lifestyle interventions people were most likely to engage in to lower their blood pressure. Those people taking the survey had to choose from four options: taking a pill, drinking one cup of tea each day, exercising or getting a monthly or semi-annual injection. It was found that most people, about 79-percent would be willing to take a pill to get one extra month of life, while 78-percent would be willing to drink a cup of tea daily.  Furthermore, about 96-percent of people were willing to do either of these activities to gain five years of life. Exercising was one of the least popular interventions, slightly above taking a monthly injection, to lower blood pressure.

    Other Ways to Lower Blood Pressure

    Although exercise is a great way to gain and maintain heart health, there are other lifestyle factors you can tweak to improve your blood pressure.

    • Lose weight: Losing weight is not an easy thing to do. However, just a small amount of weight loss, like 10 pounds, could help lower your blood pressure.
    • Eat a heart healthy diet full of fiber-rich whole grains, fruits, and vegetables, and lean proteins. Also, lower your intake of processed, salty and sugary foods to help improve your heart health.
    • Lowering alcohol intake to no more than one standard drink a day for women or two standard drinks a day for men can help your blood pressure. One standard drink is equal to 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of hard liquor.
    • Quit smoking or don’t start since smoking can narrow blood vessels. In turn, this can make it harder for the heart to get the oxygen and nutrient rich blood to the rest of the body. Therefore, smoking not only puts your heart at risk, but the health of your entire body.
    • Reduce stress to help lower your blood pressure. Relaxation breathing, yoga, meditation, or simply talking to a counselor or trusted friend or colleague can help. In turn, this can help lower your blood pressure and improve your heart health.
    • Take a heart healthy supplement each day such as Presura by Vita Sciences. Presura contains natural ingredients such as hawthorn berry, niacin, and garlic extract that have been found to promote healthy blood pressure levels. However, it is important to always talk to your healthcare provider before starting any new supplement to make sure it is safe to take with any other medications you may take.

    Sources:

    American Heart Association (November 2017) “The Facts About High Blood Pressure.”

    American Heart Association News (November 13, 2017) “Nearly half of U.S. adults could now be classified with high blood pressure, under new definitions.”

    Centers for Disease Control (March 17, 2017) “Fast Stats: Leading Causes of Death.”

    HealthDay (April 7, 2018) “Exercise for High Blood Pressure? Most Not Keen on Idea.”

    Mayo Clinic (May 30, 2015) “10 Ways to Control High Blood Pressure Without Medication.”

     


  • Could more fiber improve your diabetes?

    fruits, vegetables, fiber, healthEat your veggies, they say. Whether you are trying to lose weight, improve your blood pressure, or just simply trying to live well, you may be told to eat more fiber in your diet. Fiber is not only good for managing weight or keeping your heart healthy though. A recent study has found that more fiber in your diet may actually help improve the health of those with type 2 diabetes.

    What is fiber?

    Fiber is a type of carbohydrate found in certain foods that is not digested in the body.  Therefore, when consumed, it provides many health benefits such as:

    • making you feel fuller longer
    • slowing down digestion so more nutrients can be absorbed from the foods you eat
    • bulking your stool, in turn helping improve digestive health
    • helping to lower cholesterol levels in the blood

    In addition, fiber intake can help control blood glucose levels. A healthy, balanced diet should include such fiber-rich foods as:

    • fruits and vegetables
    • high-fiber cereals made with bran or whole grains
    • whole grains such as oats, quinoa, or corn
    • high-fiber pastas such as bean, lentil-based, or whole wheat
    • brown or wild rice
    • nuts, nut butters, and seeds such as flax seed, sunflower seeds, and chia seeds

    A study in the New England Journal of Medicine showed that people who consumed 50 grams of fiber each day were able to control their blood glucose levels much better than those who ate far less.  However, since most Americans only consume on average 15 to 18 grams of fiber each day, this task would be impossible. Therefore, most adults should consume between 20 and 35 grams of fiber each day for optimal health. If you consume between 2 cups of both fruits and vegetables each day, you can easily hit this daily goal.

    Fiber and diabetes

    Type 2 diabetes is the type of diabetes that develops when the pancreas makes too little insulin or the body cannot use insulin very well. In turn, people with type 2 diabetes have trouble controlling their blood glucose levels since insulin is a hormone in charge of using glucose for energy in the body.

    Within the digestive system, certain bacteria are in charge of breaking down carbohydrates  in the body. These broken down carbohydrates produce short chain fatty acids that help reduce inflammation in the gut and control appetite. Recent study findings show that a shortage of these amino acids may increase risk of type 2 diabetes.

    A recent study based in China looked at the effect of a high fiber diet on those with type 2 diabetes. One group of adults with type 2 diabetes were given standard dietary recommendations and patient education. The other group was given a high fiber diet. After 12 weeks, the group of patients on the high fiber diet had had greater reduction in their HgA1C, or three month average of blood glucose levels. In addition, their fasting blood glucose levels and weight dropped more than those not on the high fiber diet.

    Other ways to help control your diabetes

    In addition to consuming more fiber, there are several other ways you can help control your diabetes.

    • Know your numbers such as blood glucose levels, HgA1C, blood pressure, and blood cholesterol levels. Keeping track of these numbers will help you see where you stand in terms of heart health and controlling your diabetes. This way, if your numbers are reaching unhealthy levels, then you can take action before complications arise.
    • Stay active for at least 30 minutes a day of moderate activity most days of the week. Moderate activity includes walking, water aerobics, light dancing, and gardening, to name a few. A step counter or fitness tracking device can be helpful to keep track of your movements each day and keep you accountable.
    • Drink plenty of water to stay hydrated. Also, when you are increasing your fiber intake, it is important to drink plenty of water to avoid constipation.  Water is an important nutrient to help flush waste out of the body and keep the body functioning effectively.
    • Meet with your healthcare provider on a regular basis to help control and treat your diabetes and keep track of any risk factors. In addition, your healthcare provider can provide support if you have any questions or concerns in regards to your overall health.
    • Take supplements as needed such as vitamins for any deficiencies you may have as well as supplements such as Glucarex by Vita Sciences. Glucarex contains ingredients such as alpha lipoic acid and cinnamon that have been shown to support healthy blood glucose levels.

    -written by Staci Gulbin, MS, MEd, RD, LDN

    Sources:

    Joslin Diabetes Center (accessed on March 12, 2018) “How Does Fiber Affect Blood Glucose Levels?” 

    National Center for Health Statistics (March 2017) “NCHS Nutrition Data.”

    National Institute of Diabetes and Digestive and Kidney Diseases (January 2016) “4 Steps to Manage Your Diabetes for Life.”

    Rutgers University (March 8, 2018) “Fiber-fermenting bacteria improve health of type 2 diabetes patients.”


  • Could a walk in the park lower stress levels?

    walk, park, exercise, stress, relaxStaying active has many benefits. In particular, you may have been told by a healthcare provider to move more to help manage weight or improve heart health. However, a recent study has found that a walk in the park may also reduce stress levels in the body.

    How Much Exercise Do I Need?

    The Department of Helath and Human Services recommends that most adults exercise 30 minutes a day for most days of the week. In particular, it is suggested that most adults should engage in:

    • 150 minutes of moderate activity a week or 75 minutes of vigorous activity a week, or a combination of both levels of activity.
    • 2 days each week of resistance or strength training that involves a single set of exercises that includes 12 to 15 repetitions at a weight that will tire the muscles by the end of the set.

    This thirty minutes does not have to be all at once. Five minutes here and ten minutes there is enough as long as it adds up to 30 minutes by the end of the day. Also, you may be wondering what moderate activity is. Moderate activity is any exercise that allows you to hold a conversation, but does not allow you enough breath to sing. In addition, you should break a light sweat within 10 minutes of a moderate activity, while vigorous activity will have you breaking a sweat in a few minutes or less. Moderate activities include:

    • walking
    • water aerobics
    • gardening
    • light dancing
    • slow bicycling

    Walking to Lower Stress

    A study by researchers at the Center for Nature and Health at the University of California San Francisco looked at the effects of exercise on a group of 78 parents and children.  This group of parents and children were encouraged to visit local parks as often as possible over the course of the study period. They were either provided maps to local parks and bus schedules or invited to group outings at local parks.

    Follow-ups were done at one month and three months after the start of the study. During these follow-ups, self reports, journalling, and salivary cortisol levels were used to measure stress levels.  It was found that every increase in park visits each week was linked to decreases in stress.  In addition, it was found that those who visited the parks often saw:

    • increased physical activity
    • decreased loneliness
    • increased interest in nature

    Other Ways to Lower Stress

    Besides getting fresh air and exercising, there are many ways you can try to lower your stress levels.

    • Deep breathing can help relax the mind during stressful times and can also help improve sleep. This type of breathing involves breathing from the diaphragm, which means your stomach should inflate as you inhale and deflate as you exhale. Inhale for several seconds, hold your breath for several seconds, and exhale for several seconds. You may feel a bit lightheaded when starting this practice, so do not perform deep breathing when driving a car or operating machinery.
    • Simplifying your life by donating items in your home that you do not use such as clothes, excess furniture, or decorative items. Also, delegate tasks when possible at both home and work if possible to lighten your load. Finally, write upcoming events on a calendar and keep a running shopping list so you can lighten the burden on your mind.
    • Getting enough sleep is important not only for lowering stress, but for overall health. The average adult should get at least 7 to 9 hours of sleep each night.
    • Eating a balanced diet that is low in sugar, high in fiber, and high in other nutrients such as iron, B12, and vitamin C will help your body perform better in many ways. Some benefits of a healthy, balanced diet include improved cognitive function, better heart health, and an enhanced ability to handle stress. This balanced diet also includes lowering caffeine, increasing water intake, and reducing alcohol intake as well as eating a minimally processed diet. 
    • Spending more time with others in your family, circle of friends, and/or community since social engagement can help boost “feel good” serotonin levels in the body.
    • Taking mood-boosting supplements like Elevia by Vita Sciences. Elevia contains GABA, chamomile, and 5-HTP. These compounds can calm the mind and boost serotonin levels.

    -written by Staci Gulbin, MS, MEd, RD, LDN

    Sources:

    Burton, M.D., N. (February 11, 2017) “How to Reduce Stress.” 

    Healthline (accessed March 5, 2018) “Parl Prescriptions Can Help Lower Stress Levels.”

    Laskowski, M.D., E.R. (August 20, 2016) “How much should the average adult exercise each day?” Mayo Clinic.com 

    Mayo Clinic (May 19, 2017) “Exercise intensity: how to measure it.”

    National Sleep Foundation (accessed March 5, 2018) “How Much Sleep Do We Really Need?”

    Razani, N., et al (2018) “Effect of park prescriptions with and without group visits to parks on stress reduction in low-income parents: SHINE randomized trial.”

    Watson, S. (June 18, 2014) “Caffiene and a healthy diet may boost memory, thinking skills; alcohol’s effect uncertain.”


  • Could an earlier diabetes diagnosis lower your heart disease risk?

    heart disease, heart health, heart, cardiovascularHeart disease is the number one cause of death for both mean and women in the United States. Therefore, it is no surprise that researchers are looking endlessly for ways to reduce risk of this condition. A recent study has found that for those with diabetes, the earlier diagnosis, the lower the heart disease risk later on in life.

    Heart disease risk factors

    Heart disease involves conditions such as coronary heart disease (CHD), which can lead to a heart attack or stroke. Those with the following risk factors have a higher chance of developing heart disease:

    • high blood pressure
    • high cholesterol
    • smoking
    • overweight and obesity
    • being inactive
    • excessive alcohol intake
    • diabetes

    Diabetes and heart disease risk 

    A 2017 report from the New England Journal of Medicine states that around 208,000 people under the age of 20 years old has a diabetes diagnosis. Furthermore, a recent study in Diabetologia looked at the age of diabetes diagnosis and risk of chronic disease conditions such as heart disease, stroke, and cancer.

    The study looked at data on over 700,000 people from Australia with a diabetes diagnosis between 1997 and 2011. The average age of diagnosis was 59 years old. However, researchers state that the earlier the diagnosis, the higher the risk of all-cause mortality. In particular, being a diagnosis 10 years earlier tha average showed a 20-30 percent increase in all-cause mortality, with a 60-percent higher risk of developing heart disease.

    Researchers suggest living with the disease longer increases complication risk. In turn, people with diabetes have a greater chance of diabetes-related health issues. Therefore, it is important to educate those with diabetes on healthy lifestyle practices. Teaching those with diabetes how to control their condition will help lower risk of complications. In addition, it is important to help prevent new cases of diabetes in younger adults.

    How to reduce your risk of heart disease 

    From this study it is clear that the following steps should be followed to reduce your risk of developing not just heart disease, but diabetes as well.

    • Eat a heart healthy diet full of fiber-rich fruits and vegetables, legumes, and whole grains. Also, be sure to limit your intake of fatty meats and stick to lean proteins. Examples of lean proteins include skinless chicken and turkey, lean beef, fish and other seafood, eggs, and low-fat dairy products. If you are vegetarian, some heart healthy plant-based proteins include nuts, nut butters, seeds, legumes, and soy-based products.
    • Quit smoking or don’t start since smoking constricts blood vessels and increases risk of high blood pressure.
    • Stay active at least 30 minutes a day most days of the week. No boot camp exercise is required. However, just be sure to engage in moderate  exercise such as walking, swimming, light aerobics, gardening, dancing, or biking.
    • Manage your weight by engaging in healthy eating and exercising as well as getting plenty of sleep and staying hydrated with at least half of your body weight in ounces of water or unsweetened beverages each day.
    •  Visit your doctor and track your numbers on a regular basis. See your doctor at least once a year if you have no heart disease or diabetes diagnosis. However, if you have a family history of either condition or have a diagnosis of diabetes or heart disease, then you should visit more often. It is important to know your numbers such as blood pressure, cholesterol levels, and blood glucose levels. If you have diabetes or are at risk, then you will want to keep track of your A1C, which is a number that tells the 3-month average of your blood glucose level health. An A1C of less than 7-percent is healthy for those with diabetes, while an A1C between 5.7 and 6.4 indicates prediabetes, and an A1C below 5.7% is healthy.
    • Take a heart healthy supplement such as Alestra by Vita SciencesAlestra contains niacin and plant sterols which provide advanced cholesterol support. Please contact your healthcare provider before starting any new supplement and do not use this supplement as a replacement to your prescribed medications.

    written by Staci Gulbin, MS, MEd, RD, LDN

    Sources:

    Centers for Disease Control and Prevention (November 28, 2017) “Heart Disease Facts.”

    National Institute of Diabetes and Digestive and Kidney Diseases (February 2017) “Diabetes, Heart Disease, and Stroke.”

    Sandoiu, A. (February 26, 2018) “Earlier diabetes diagnosis linked to heart disease, stroke.”


  • Could Vitamin D3 Help Repair Blood Vessels?

    vitamin d, fish, fish oil, dairy, milk, orange juice, heart healthVitamin D, known as the sunshine vitamin, is a very important nutrient for overall health. Best known for its work in helping strengthen bones and teeth, vitamin D is starting to get more attention for other benefits it could provide.  A recent study reports that cells damaged by heart attack or stroke may be repaired by vitamin D3.

    What is vitamin D?

    Vitamin D is a fat-soluble vitamin that you can not find in many foods. However, vitamin D is important for many functions such as bone health.  It is called the ‘sunshine vitamin” by some because it can be absorbed into the body through sunlight exposure. Because of this, those who live in cloudy climates or do not leave the house often may be low in vitamin D.  You can find Vitamin D in such foods as fortified milk, yogurt, or orange juice, as well as fatty fish such as salmon or trout.  Cod liver oil is also a good source of vitamin D.

    Most adults should get at least 600 International Units (IU) of vitamin D each day. Vitamin D is not a standard lab you will get at your annual visit. Therefore, you may have to ask for the vitamin D lab.  You will be prescribed a vitamin D supplement if labs find you to be low.  Research shows that vitamin D3 is absorbed better than vitamin D2, so it is the preferred choice for a supplement. You can find Vitamin D3 in a variety of forms such as:

    Maxasorb comes in 1000 IU and 2000 IU formulas and can be conveniently rubbed on the skin like a lotion.

    Endothelial cells and vitamin D3

    An innovative study tracked single endothelial cells, or blood vessel cells, to see the impact of vitamin D3 on their health status.  Heart health events such as heart attack or stroke as well as conditions such as diabetes or high blood pressure can damage such cells.  The study showed that vitamin D3 helped such cells repair themselves from such damage. Also, the study found that the vitamin lowers oxidative stress in the cardiovascular system by stimulating nitric oxide (NO) levels.  This turn of events increases blood flow and protects the blood vessels from damage. Recent findings also show that a deficiency of vitamin may increase risk of a heart attack and may reveal a link to depression. Therefore, taking a vitamin D3 supplement may greatly benefit many aspects of health.

    Other ways to improve your heart health

    Although vitamin D is important, there are many other ways you can improve your heart health.

    • Eat plenty of fruit and vegetables since such foods are rich in fiber. A fiber-filled diet is good for digestive health, keeps you fuller longer, and in turn can help you maintain a healthy weight. A fiber rich diet can also help you control blood glucose levels and keep cholesterol at healthy levels.
    • Stay active often at least 15 to 30 minutes a day most days of the week. No need to be in a boot camp exercise program.  Engage in simple exercises such as walking, water aerobics, gardening, dancing, to name a few to help keep your heart healthy.
    • Drink more water and less alcohol to not only help manage your weight, but also to stay hydrated and keep your liver healthy as well.
    • Don’t smoke or quit smoking since this unhealthy behavior can constrict blood vessels and in turn increase blood pressure levels.
    • Maintain a healthy weight by performing all of the healthy lifestyle behaviors mentioned above since less body weight places less pressure on your heart, and in turn can help lower your risk of heart disease and related conditions.

    -written by Staci Gulbin, MS, MEd, RD, LDN

    Sources:

    DiSalvo, D. (January 31, 2018) “Study Examines Vitamin D3’s Potential Effects On Blood Vessels.”  Forbes.com

    Harvard Health Publishing: Harvard Medical School (accessed February 5, 2018) ” These five habits can save your heart- here’s how.” 

    National Institutes of Health: Office of Dietary Supplements (February 11, 2016) “Vitamin D”

    Tripkovic, Laura et al. (June 2012) “Comparison of Vitamin D2 and Vitamin D3Supplementation in Raising Serum 25-Hydroxyvitamin D Status: A Systematic Review and Meta-Analysis.” The American Journal of Clinical Nutrition 95.6 (2012): 1357–1364. PMC. Web. 5 Feb. 2018.

     


  • Could the DASH Diet be the Answer to Your Weight Loss Goals?

    balanced diet, diet, healthy, haert health, fruits, veggies, proteinLike millions of other people, you may be hoping to lose some weight in this new year. However, the confusing part may be what eating plan, or shall I say “diet,” should you choose to follow?  There is so much information in the media today making all sorts of weight loss claims.  They may all seem promising, but not all may provide you the nutrients you need to succeed long-term.  However, a recent report found that the DASH diet may be the answer to get you to your weight loss goal.

    What is the DASH Diet?

    The DASH, or Dietary Approaches to Stop Hypertension diet regimen, is a eating regimen promoted by the National Institutes of Health (NIH). It involves a flexible and balanced diet that focuses on using whole foods to meet daily and weekly nutritional goals. Basic tenets of the DASH diet include:

    • Eating plenty of fiber-rich vegetables, fruits, and whole grains
    • Consuming adequate protein daily from minimally processed sources such as fat-free or low-fat dairy products, fish, poultry, beans, nuts, and vegetable oils
    • Limiting foods high in saturated fat, such as fatty meats, full-fat dairy products, and certain oils such as coconut, palm kernel, and palm oils
    • Reducing consumption of sugar-sweetened beverages and sweets

    Calorie and activity goals recommended will be a little different for each individual based upon your energy needs. Energy needs can be calculated using your BMR, or basal metabolic rate, multiplied by an activity factor.  A good BMR calculator is provided online by MyFitnessPal. To calculate your activity factor, multiply your BMR by the following activity factor based on your activity level. Exercises considered moderate versus active can be found in a variety of sources such as the American Heart Association website.

    • 1.0 if you are sedentary, or do little to no activity
    • 1.1-1.2 if you engage in light activity 1-3 times a week
    • 1.2-1.3 if you are active, or engage in moderate exercise for 150 minutes a week or vigorous activity 75 minutes a week
    • 1.4-1.5 if you are very active, or engage in moderate exercise  closer to 300 minutes per week , and vigorous activity closer to 150 minutes per week

    For example, of your BMR is 1500 and you work out for 30 minutes a day, 3 days a week, then you would multiply 1500 by 1.2-1.3. Therefore, you would need to consume about 1800 to 1950 calories each day to maintain your current weight. As an estimate, subtract 500 calories for every pound you wish to lose per week.

    Based on the example provided, if you wanted to lose one pound per week, then you would need to consume between 1300 to 1450 calories each day.  Be sure though, that within those calories that you are eating enough protein and fiber daily for optimal health.  Such specific nutrient goals can be found on the NIH website. You can visit your healthcare provider such as your doctor or dietitian for more specific macronutrient goals that are appropriate for you.

    Diet Research

    Studies such as the DASH-Sodium and PREMIER trials looked at the effects of the DASH diet on blood pressure. Both of these studies found decreases in blood pressure with either a low sodium diet or established treatment plan that included nutrition counseling, respectively. However, those who followed a DASH diet in addition to these factors had even greater reductions in blood pressure.

    A recent study of 38 different diets by the U.S. News and World Report ranked the DASH diet the top diet for the eighth year in a row. The Mediterranean diet, which includes plenty of heart-healthy fruits and vegetables as well as healthy fats in the diet, was ranked second. Diets were scored according to:

    • How easy is the diet to follow
    • the nutritional quality of the diet
    • the safety of the diet long-term
    • the effectiveness of the diet for weight loss
    • the protective quality of the diet against diabetes and heart disease

    The DASH diet was found to be rich in potassium, calcium, magnesium, protein, and fiber. Also, this plan was found to adapt to any healthy lifestyle without deprivation or restriction of important nutrients.

    Ways to Make Your New Year’s Goal Become a Reality

    Finding a diet that you want to follow is one thing, but sticking to it is a whole other ballgame. Therefore, use the following tips to help you make your new year’s health goal a reality.

    • Make it a family affair: If you have others in your household that eat with you at meal time, include them in your healthy eating efforts.  This does not mean that everyone has to go on a diet with you. However, you can help instill healthy habits at meal time to benefit everyone. For example, you can include more vegetables at meals, limit the sugary and salty foods purchased, and reduce meals eaten out.
    • Get a healthy “buddy” for accountability: Since you are likely to have a co-worker, neighbor, or friend that also vows to be healthier in the new year, designate each other as your “buddy.” Basically, this means that you can help each other be accountable for your food choices and exercise.  You can do this by:
      • taking walks together during the week
      • attending exercise classes together
      • batch cooking or prepping healthy meals together on the weekend

    In regards to exercise, studies have shown that those who have an exercise partner can have about twice the overall increased intensity and duration of exercise than those who work out alone.

    • Track your eating and exercise regularly: Food tracking can get cumbersome over time. However it can be really useful in the early stages of a healthy eating regimen to make sure you are meeting your nutrient needs.  Once you feel comfortable with your eating plan you can get away with tracking less frequently. However, it is useful to track every few weeks for the long term to make sure you are eating enough of important nutrients like protein and fiber. Some great examples of tracker apps include MyFitnessPal, LoseIt!, and MyPlate.
    • Don’t get caught up in the numbers:  Weighing yourself everyday or tracking every macro can get overwhelming. Such excessive tracking can cause you to lose sight of important non-scale goals. Focus more on losing weight to feel more energy, feeling less pain in your joints, or being able to be active in ways you have not been able to  because of your current health status. This is not to say that tracking such numbers is not important. However, these numbers are just one small part of the healthy lifestyle equation.
    • Add in vitamins and supplements to fill in any nutrition gaps: A balanced diet ideally should give you all of the vitamins and nutrients you need daily. However, no regimen is perfect. There may be days where you do not consume enough of certain vitamins or minerals due to sickness, travel, or other reasons. Therefore, it is important to have a multivitamin in your regimen to help fill in any nutrient gaps.  An example is Zestia by Vita Sciences, which contains Super Food compounds, probiotics, and 100% or more of 19 vitamins and minerals.
    • Take it one step at a time: A long-term goal is great, but can be daunting to accomplish. For example, saying you want to lose 50lbs this year may seem like an impossible task. However, if you break your long-term goal into shorter pieces then it becomes more practical. In this case, setting a goal of one pound each week seems more possible and allows you to celebrate each small progression towards your ultimate goal. Therefore, take your new year’s health goals one day at a time.  Each small success should be celebrated. For example, when you reach eight cups of water consumed each day or reach 5000 steps a day, you should be proud and treat yourself to a non-food reward. Examples of such rewards include a movie night at home, a relaxing bubble bath, or a massage. Before you know it, your new year’s goal will be accomplished and you can start off the next year with confidence and better health.

    -written by Staci Gulbin, MS, MEd, RD, LDN

    Sources:

    American Heart Association (March 2014) “Moderate to Vigorous – What is your level of intensity?”

    American Heart Association (February 2014) “American Heart Association Recommendations for Physical Activity in Adults.”

    MedlinePlus (January 3, 2018) “What’s Your Best Diet for 2018? Experts Rate Them.”

    MedlinePlus (January 1, 2018) “For a Healthier New Year, Try Making It a Family Affair.”

    MedlinePlus (January 4, 2018) “Need Motivation to Exercise? Try the Buddy System.”

    MyFitness Pal BMR calculator

    National Heart, Lung, and Blood Institute (accessed January 7, 2018) “DASH Eating Plan.”

    National Institutes of Health (January 3, 2018) “DASH ranked Best Diet Overall for eighth year in a row by U.S. News and World Report.”

    National Institutes of Health: Office of Dietary Supplements (accessed January 8, 2018) “Nutrient Recommendations: Dietary Reference Intakes (DRIs).” 

     

     


  • Seven Simple Ways to Keep Your Weight Loss Resolutions This New Year

    exercise, goal, weight loss, new year resolutionEvery new year, many of us make resolutions to be healthier. Whether it be weight loss, exercising more, eating healthier, or managing stress better, such resolutions usually start off strong. However, by early spring, such goals usually lose steam and get pushed off until the next new year. That is why it is important to plan ahead before making any goals so you can make sure they are realistic and backed up with a lasting motivating factor. With such planning, you can make your new year’s goals come true this year and maintain such healthy habits for the long-term.

    What is a SMART goal?

    SMART goals provide a formula for the greatest success in goal-setting and achieving. SMART stands for:

    • Specific: Being specific requires you to be clear about the goal you want to set. For example, “I want to exercise 30 minutes a day for at least 3 days a week,” or “I want to lose 1 pound a week for the next 12 weeks.” Being specific is more helpful than just saying “I want to lose weight” or “I want to eat healthier.” Such general statements do not provide any concise marker to work towards, therefore they allow for a greater likelihood of non-compliance.
    • Measurable: The marker that a specific goal contains allows your progress to be measured. When you can measure how many days you have been able to exercise each week, or how many cups of water you drink each day, you can have a better idea of what areas of your healthy regimen are doing well, and which need more work. Tracking through an app or food journal can help with keeping track of such progress.
    • Attainable: Perhaps one of the most important parts of a goal is to make sure it is attainable. For example, if you currently consider yourself a couch potato, it would be a stretch to make a goal to run a marathon by the springtime.  A more attainable goal would be “I will train for a summertime 5K race.”
    • Relevant: Another important part of your goal is that it must be relevant to your life. You should never set a goal that someone else may have for you. This type of goal-setting is setting you up for disappointment, especially if you are only working towards that goal to gain approval from others. Set your goals for YOU and YOU only, and you will be sure to be successful.
    • Time-bound: Finally, it is important that your goals include a start and end time. Timing your goal makes it easier to keep track of your progress. For example, “In the next three months, I want to be able to work out for at least three times a week.” In addition, breaking these timed goals into small pieces, like a week or a month at a time, will make them more approachable. So instead of saying, “I want to lose 50 pounds this year,” saying “I want to lose 5 pounds this month” will make this large goal seem more possible.

    What are good motivating factors?

    To keep your motivation level strong, it is important to have some non-scale goals, or goals that have no number attached to them. For example, some non-scale goals may include:

    • Having more energy to play with your kids or grand kids.
    • Moving around with less pain.
    • Being on a reduced number of medications.
    • Fitting in an airplane seat or amusement park ride seat comfortably.

    What is a Realistic Weight Loss Goal?

    If you are one of the many people who wish to lose weight for the new year, it is important  to set healthy expectations. Fad diets may promise 20 pounds lost in 20 days, which may seem great. However, these quick results usually only end up with quick weight regain. This is because such plans end up depriving you of nutrients, make eating healthy feel miserable, and are hard to stick to long-term. The Centers for Disease Control and Prevention report that 1 to 2 pounds a week is a healthy rate of weight loss.

    More Simple Steps to Getting Healthy This New Year

    • Simplify healthy eating. Instead of getting obsessed with counting every calorie and macronutrient, stick to the basics.  Get out your measuring cups and smaller dinner plates (about 9-inches in diameter) and follow these simple tips:
      • Have at least 2 cups of non-starchy vegetables each day, which do not include corn, peas, and potatoes. With the plate method, fill half of your plate with the non-starchy vegetables at meal time.
      • Limit starchy, refined foods such as rice, potatoes, and pasta. Stick to 1/2 cup at each meal, or with the plate method, 1/4 of your plate. Choose high-fiber starches such as brown rice, quinoa, beans, or sweet potato.
      • Make sure you eat enough protein. Although this may seem easy enough, I find a lot of my patients do not eat enough healthy proteins. To determine your protein needs each day, you can multiply your weight in pounds times 0.3 to give you an estimate in grams.  You may need more protein daily if you workout frequently.
    • Be more mindful. Mindfulness is important for all aspects of life. In eating, mindfulness may include:
      • meal planning and prepping
      • asking yourself if you are eating for hunger or emotions
      • chewing more per bite to really savor and enjoy your food

    Mindfulness in exercise may be choosing exercises you enjoy or listening to your                        body to find ways to move without causing pain. Everyday you can be mindful by                       being present in each moment. You can do this by listening actively to others and using relaxation breathing and meditation to manage stress.

    • Track your progress. Download an app like MyFitnessPal or MyPlate to help you track what you consume and the calories you burn. Some apps, such as Apple Health or Calm, can help you keep track of the number of mindfulness minutes you engage in daily.
    • Fill in the gaps with vitamins and supplements. Even the healthiest diets may be lacking some vitamins. In addition, some climates that may have less days of sunshine may make individuals prone to vitamin D deficiency.  It never hurts to have your healthcare provider check for your levels of vitamin D, vitamin B12, magnesium, and iron. Low levels of these nutrients may result in such symptoms as low energy, depressed mood, or trouble sleeping.  Zestia by Vita Sciences contains several of these nutrients in addition to probiotics and a SuperFood complex to help promote optimal health inside and out.
    • Reward yourself. Every small goal you achieve should be celebrated. If you went a whole week without any drinking any sugary drinks, then reward yourself with a relaxing hot bath, or by enjoying a relaxing movie night at home.

    -written by Staci Gulbin, MS, MEd, RD, LDN

    Sources:

    Centers for Disease Control and Prevention (May 15, 2015) “Losing Weight.”

    Medline Plus (December 28, 2017) “8 Small Changes for a Slimmer You in 2018.” 

    Richardson, H. (December 29, 2017) “Holly Richardson: Resolutions, SMART goals, CLEAR goals and BHAGs.”

    Rossy, L. (April 29, 2016) “How Mindfulness Can Help You Stay Motivated to Exercise.” 

     


  • Could Women’s Hearts be More Sensitive to Stress?

    heart, mind, health, stress

    Stress of the mind can hurt your heart.

    Your heart is racing. Your palms are sweaty. Sometimes you may feel dizzy, disoriented, or nauseous. These are all potential symptoms when you are faced with a stressful situation. However, one of the most dangerous symptoms of stress is constriction of blood vessels. A recent study has found that women may be more at risk for heart-related health problems in response to stress.

    What is stress?

    Stress is a normal reaction to the demands of life that can affect both the body and mind. A little bit can be healthy to remind you to be more alert or more motivated. However, too much can contribute to a variety of health conditions such as:

    • ulcers
    • digestive issues such as irritable bowel syndrome
    • asthma
    • headaches
    • back pain

    In addition to such conditions, stress can also increase blood pressure, which can in turn increase risk of heart disease. This is due to the body’s response to a perceived threat. The body goes into “fight-or-flight” mode in which the body constricts blood vessels to provide more blood flow to the major organs. Also, digestion slows to keep the body focused on providing blood to the brain and the heart.  However, if anxiety or chronic exposure to the perceived threat(s) occurs, then this response can negatively impact health.

    Women, Stress, and the Heart

    A recent study in the journal Arteriosclerosis looked at 678 people with coronary artery disease, or plaques in the major arteries that affects blood flow. Each person was asked to engage in public speaking, a commonly known fear of many, to see if it triggered myocardial ischemia, or a reduction of blood flow in the heart.

    About 15-percent of study subjects triggered myocardial ischemia. Men and women were affected by this condition at a similar rate, but the cause was different.  In men, blood flow was mostly affected by high blood pressure and increased heart rate. On the other hand, in women it was caused by a constriction of blood vessels, also known as microvascular dysfunction. The difference between the two reactions is that in men, the perceived fear increased workload on the heart. However, in women, the dysfunction of vessels impaired blood flow.  It is not known whether this increased incidence of myocardial ischemia can increase risk of heart disease, but such studies are being planned.

    Healthy Ways to Deal With Stress

    You can help decrease stress, and in turn, lower risk of heart disease in a variety of ways.  The following list includes way you can lower stress on both your body and mind.

    • Limit coffee and caffeine since such constrict blood vessels, thus impacting blood flow. Two to three cups a day is suggested for adequate health benefit.
    • Quit or don’t smoke since smoking can also constrict blood vessels, and in turn blood flow, this increasing heart disease risk.
    • Live a balanced life. It is important to make sure that as hard as you work in your job and in exercising, you should also rest your body just as readily. A good balance of rest and activity is around 30 minutes a day of moderate activity such as walking combined with about 7 hours of sleep each night.  Being both active and resting well each night are important for the regulation of body fluids, blood pressure, and blood glucose levels in the body, among other things.
    • Be mindful in everything you do. When you are more mindful and aware of the choices you make each day, it can eliminate a lot of stress on the body.  The following are a list of small things you can do each day to be more mindful and in turn reduce stress on your body inside and out.
      • Plan and prep meals and snacks ahead of time.
      • Make healthy choices at meal and snack time such as less processed food and more fresh foods.
      • Portion out food choices to prevent excess intake.
      • Set a designated bedtime to help your body get more rest.
      • Make a to-do list to keep track of your weekly tasks and delegate any tasks that you can to others.
      • When you get stressed, give yourself a time-out with relaxation breathing to help you better face the situation at hand.
      • Make time for yourself in your schedule by setting aside 15 minutes a day to meditate, read, or do something your enjoy to give your body and mind a break.
    • Take supplements to help with sleep and managing stress. There are many herbal supplements on the market that claim to help with sleep and stress. However, it is important to do your research. Perhaps the supplement most well-known for its sleep-inducing properties is melatonin. It is actually a hormone produced by the brain’s pineal gland that affects the sleep/wake cycle and produces drowsiness. Those that may be deficient in this hormone may experience trouble sleeping or insomnia. However, it is important to remember that since it is a hormone, it may not be suitable for everyone, so be sure to check with your doctor first before starting a melatonin regimen.

    Another supplement to try is Sereneo by Vita Sciences. Sereneo contains a combination of magnesium, chamomile, and valerian to help promote a feeling of calm by working to help reduce stress and anxiety. Valerian and chamomile have been found to be safe, natural herbal remedies to help induce sleep, while magnesium has been found to help promote reduced anxiety and irritability. Be sure to let your healthcare provider know before starting any new supplement regimen to be sure it does not interact with any of your currently prescribed medications.

    -written  by Staci Gulbin, MS, MEd, RD, LDN

    Sources:

    American Heart Association (June 2014) “Fight Stress with Healthy Habits”

    American Heart Association (June 2014) “Stress and Heart Health”

    Berkeley Wellness (October 1, 2013) “Can Supplements Help You Sleep?”

    Centers for Disease Control (March 2, 2017) “How Much Sleep Do I Need?”

    Deans, M.D., E. (June 12, 2011) “Magnesium and the Brain: The Original Chill Pill.” Psychology Today.

    Harvard Medical School: Division of Sleep Medicine (December 18, 2007) “The Characteristics of Sleep”

    Mayo Clinic (March 31, 2017) “Stress Management”

    Medline Plus (December 21, 2017) “Are Women’s Hearts More Vulnerable to Stress?”

    Rodale Wellness (August 25, 2017) “4 Sleep Supplements That Actually Work”