Category Archives: Blood pressure

Learn about your heart during High Blood Pressure Education Month

heart, health, heart health, blood pressure, hypertensionThe National, Heart, Lung, and Blood Institute has named May High Blood Pressure Education Month. And since heart disease is one of the leading killers of adults in the United States, it’s important that everyone learn how to care for their heart. Read below for information on blood pressure, how to reduce your risk for hypertension and heart disease, and how some supplements may help your heart.

All about blood pressure

Blood pressure is the measure of blood flow through your vessels. When you visit the doctor, your blood pressure reading may involve two numbers. The top number is called the systolic pressure. This number measures the pressure of blood against the artery walls in the body when the heart beats. Meanwhile, the bottom number is the diastolic pressure. This number measures the pressure of blood in the body between heart beats.

According to the American Heart Association, a normal blood pressure reading is less than 120 mmHg over 80 mmHg. Blood pressure is considered elevated if it is higher than 120 mmHg over 80 mmHg.  If you have a consistent blood pressure of 140 mmHg over 90 mmHg, then your doctor may diagnose you with high blood pressure, or hypertension.

Lower your heart health risk

It’s important to lower your blood pressure to lower your heart health risk. This is because having hypertension can increase your risk of having a heart attack or stroke. If you have hypertension, your doctor will likely give you medicine(s) to help lower it. However, it’s also important to make the following lifestyle changes to help lower your blood pressure and improve your heart health.

  • Eating a heart healthy diet: Consuming plenty of fiber and antioxidant rich fruits and vegetables in your diet can help your heart. This is because antioxidants can help reduce inflammation in the body. And since heart disease is an inflammatory disease, you can lower heart disease risk by eating such anti-inflammatory foods. Be sure to balance your plate with some lean protein from chicken, fish, legumes, or low-fat dairy products as well.
  • Exercise: Moving more can not only help to manage your weight, but can lower and control your blood pressure.  You don’t need a boot camp workout each day to stay healthy. Just move as much as possible for a total of at least 30 minutes a day to help manage weight and keep your heart strong.
  • Manage your weight: Experts suggest that losing just 3 to 5-percent of your body weight can help lower your blood pressure readings.
  • Lower stress:  Learn to manage stress better to help control your blood pressure and improve overall quality of life. You can do this by talking to a trusted counselor or loved one, doing yoga or meditation, exercising, or by relaxation breathing, to name a few ways.
  • Quit smoking: Smoking can constrict your blood vessels and in turn increase blood pressure. Therefore, if you don’t smoke, then don’t start. If you do smoke, try to quit by contacting your healthcare provider for help or using resources from Smokefree.gov.
  • Take care of your teeth: You may wonder what brushing your teeth has to do with heart health. However, experts say that those who have gum disease often have the same risk factors for heart disease. This is because bacteria from the gums in those with gum disease can seep into the blood stream and cause inflammation of the body. This can lead to inflammation in the blood vessels and increase risk of heart disease. Therefore, be sure to visit your dental care provider every six months and be sure to brush and floss daily.
  • Sleep enough: Research shows that those who sleep less than six hours a night are more likely to have a heart attack and stroke than those who slept more. Therefore, try to set a bedtime schedule, avoid screen time about an hour before bedtime, and avoid eating an hour or two before bed. If you still have trouble sleeping, visit your healthcare provider for tips or sleep treatments that may help.

Heart healthy supplements

Besides these heart health tips, it may be helpful to add a supplement to your routine to help your heart. Vita Sciences carries a wide array of heart health supplements that could help. Alestra is one supplement by Vita Sciences that contains niacin, plant sterols, and garlic to help support healthy cholesterol levels. Another supplement by Vita Sciences for heart health is Circova. Circova contains L-arginine, niacin, and hawthorne to help improve blood flow and blood pressure. Finally, Presura by Vita Sciences contains hawthorn berry, niacin, and garlic extract to help support a healthier heart and blood pressure.

-written by Staci Gulbin, MS, MEd, RD

References:

American Heart Association (last reviewed November 30, 2017) “Understanding Blood Pressure Readings.”

Cleveland Clinic (February 5, 2019) “5 Things to Do Every Day to Keep Your Heart Healthy.” health essentials

National Heart, Lung, and Blood Institute (accessed May 18, 2019) “High Blood Pressure.”

Office of Disease Prevention and Health Promotion (last updated November 30, 2018) “Keep Your Heart Healthy.” healthfinder.gov


  • Could eating breakfast could lower your heart disease risk?

    breakfast, egg, vegetable, whole grain, fruit, milk, heart healthYou may have heard that breakfast is the most important meal of the day. However, is this really true or just an old wives’ tale?  Recent research does show that a high-quality breakfast can improve health-related quality of life. However along with this finding, a new study shows that eating this meal could lower your heart disease risk. Let’s learn a little more about the importance of your morning meal for overall health and how you can make it healthier.

    Breakfast and quality of life

    In a study of adolescents, those who consumed a poor quality breakfast had higher levels of stress and depression than those who skipped or had a high quality morning meal.  Those who consumed a high quality breakfast had the lowest levels of stress and depression. Therefore, it’s not just about whether you eat breakfast or not, but if you eat a high quality meal.

    Another study looked more closely at the quality of breakfast that can bring about health benefits. This study found that a high-quality morning meal will be balanced with protein, fiber, and vitamins and nutrients like vitamins A, C, and D as well as calcium and iron.

    Breakfast and heart health 

    Not only may breakfast improve quality of life, but it could also extend your life. This is because a recent study found that eating breakfast could lower your risk of heart disease. This study looked at a sample of health data from over 6000 adults aged 40 to 75 years old over 17 to 23 years. Study results show that skipping your morning meal was linked with an increased risk of death from heart disease.

    As previous studies have found though, this doesn’t mean that eating doughnuts and pastries with sugary coffee drinks each morning is healthy. Therefore, to make the most of your morning meal and have it benefit health, make it balanced.

    How to create a healthy breakfast

    Breakfast is not just good for heart health and mental health, but can also lower risk of chronic disease like diabetes. Because of its many potential health benefits, be sure to make your morning meal its best by using the following tips.

    • Start with a healthy protein. Cook up a few eggs, turkey bacon, and/or low sodium Canadian bacon for heart healthy proteins. And if you follow a meatless diet, then enjoy scrambled soft tofu with or without some black beans. Another meatless breakfast option is protein-rich Greek yogurt or oatmeal with chopped walnuts.
    • Add in gut-friendly fiber. Once you’ve chosen your protein base, add in some antioxidant and fiber-rich foods like fruits and vegetables. Throw some spinach in your omelette or top your oatmeal or yogurt with berries or sliced apples.  Other ideas include blending your yogurt with fruit for a drinkable balanced breakfast or sprinkling some chia seeds on your oatmeal, yogurt, or avocado toast.
    • Don’t forget healthy fats. Sliced avocado with eggs or spread on toast, or using olive oil to cook your eggs can add healthy fats to your morning meal. Other healthy fats you can add include nuts, seeds, and salmon (like smoked salmon on toast or a whole grain bagel).
    • Limit sugar intake. It can be tempting to enjoy a doughnut on the way to work or from the break room. Also, it can be just as easy to grab a whipped cream topped coffee drink to start your day. However, a sugary start can lead to unhealthy eating habits throughout the day. Therefore, stick to low sugar options. If you crave sugar in the morning, try instead a Greek yogurt with a drizzle of honey or a delicious low sugar protein shake flavored with peanut butter, vanilla, or cocoa to help satisfy your sweet tooth.
    • Don’t drink your calories. Instead of sugary coffee drinks, stick to sugar-free options like coffee with sugar-free creamer and/or sweetener. Other low-calorie breakfast drinks include hot or iced tea with low-calorie sweetener, lemon or cucumber-infused water, unsweetened almond milk, or just plain water.

    And just to be sure you consume your daily dose of nutrients, a supplement for heart health may also help. Circova by Vita Sciences contains natural ingredients like niacin, L-arginine, and hawthorne to help improve blood flow and blood pressure. Improvements like these can help lower heart health risk, along with a healthy diet of course.

    References:

    Ferrer-Cascales R, Sánchez-SanSegundo M, Ruiz-Robledillo N, Albaladejo-Blázquez N, Laguna-Pérez A, Zaragoza-Martí A. (August 2018) “Eat or Skip Breakfast? The Important Role of Breakfast Quality for Health-Related Quality of Life, Stress and Depression in Spanish Adolescents.”  Int J Environ Res Public Health. 15(8):1781.

    Gibney MJ, Barr SI, Bellisle F, Drewnowski A, Fagt S, Livingstone B, Masset G, Varela Moreiras G, Moreno LA, Smith J, Vieux F, Thielecke F, Hopkins S. (May 2018) “Breakfast in Human Nutrition: The International Breakfast Research Initiative.” Nutrients. 10(5):559.

    Rong, S., et al. (April 2019) “Association of Skipping Breakfast With Cardiovascular and All-Cause Mortality.” 

  • Could weight loss help lower risk of migraine?

    anxiety, stress, depression, health, mental health, headache, migraineWith summer on the horizon, weight loss efforts are in full bloom. However, weight loss can provide more than just body confidence. The Centers for Disease Control report that just losing 5-percent of your body weight, which is equal to about 10 pounds for a 200 lb. person, can lower your risk of chronic diseases like heart disease and type 2 diabetes. Not to mention that a recent study shows that losing weight can also lower risk of migraines.

    What is a migraine?

    A migraine is a recurring type of headache that causes a throbbing or pulsing pain along with other uncomfortable symptoms. Other symptoms of a migraine may include:

    • nausea
    • weakness
    • sensitivity to light and sound

    Migraines can be triggered by a variety of different things such as:

    • stress
    • anxiety
    • hormonal changes in women
    • loud noises
    • bright or flashing lights
    • lack of sleep
    • tobacco
    • skipped meals
    • certain medicines
    • caffeine
    • too much activity (overexertion)

    Women and those with a family history of migraines are at greater risk of developing migraines. Treatment usually includes certain pain relievers, resting with your eyes closed in a quiet, dark room, as well as placing an eye pack on your forehead and drinking plenty of fluids.

    Migraines and weight loss

    A recent study analyzed data from 10 different studies regarding migraine occurrence. Study results show that those who lost weight had a reduction in the days per month they had migraines. Also, pain severity and duration of the headache was reduced with weight loss. The results seemed to be the same in adults and kids. Also, results were similar for anyone who lost weight, no matter how the weight was lost (i.e. surgery, diet and exercise).

    It is thought that those who are overweight or obese may be more at risk for migraine headaches due to inflammation. Researchers suggest that certain proteins released by fat tissue, obesity-related health problems such as hypertension and type 2 diabetes, as well as psychological risk factors, stroke, and respiratory conditions may also increase risk of headaches in those who are overweight or obese.

    If you have migraines, but have not found success with any medications over-the-counter, then you may want to visit your doctor for suggestions. Another option is to try a natural supplement like Migravent by Vita Sciences. Migravent contains ingredients like CoQ10, magnesium, and riboflavin, among others to help promote migraine relief and provide neurological support.

    Tips on losing weight 

    There are many ways to approach weight loss. It will vary according to the individual. Your current health status will determine your nutrient needs and exercise tolerance. Also, your food allergies or intolerances and daily schedule will help determine the eating plan that will work best for you. The key is to start changing unhealthy habits one at a time. Over time, you will create the healthy lifestyle that helps you meet your health goals and that is easy for you to stick with for the long term.

    Here are some tips to help you start planning your weight loss program.

    • Write down short-term and long-term goals: Although the term goals may make some people sigh in frustration, they are important for keeping you on track with your weight loss regimen. Start by writing out your ultimate goal for the year, then break it down into smaller goals such as monthly goals. For example, your yearly goal may be to lose 50 pounds. Since this can seem overwhelming to approach, break this goal down into smaller monthly goals. These goals should be S.M.A.R.T., or specific, measurable, achievable, relevant, and time-bound. A goal of this kind will help you track your progress since it’s measurable. Therefore, instead of just saying “I want to eat more vegetables,” instead you could make one of your monthly goals “I will eat at least one cup of vegetables at each meal over the next four weeks.”
    • Make time for planning and prepping meals: Your busy schedule may have you pressed for time. However, in order to have the best chance of weight loss success, you need to make time for meal planning and prepping. Just an hour a week can give you plenty of time to write a shopping list and meal calendar. These tools can help you know what foods you need to stay on track with your diet. A registered dietitian may be helpful to get you started on such as meal plan. Once you have the foods you need in stock, then just take another hour or so a week to wash, chop, dice, and portion out fruit and vegetables for meals and snacks. This can provide convenient meal and snack options that can make it easier for you to stay on track throughout the week.
    • Be active whenever possible: Every step counts, so move whenever possible. Take the stairs when you can, or walk your dog or take a walk after meals. You can also take a walk at lunch at work or home to help get some steps in and aid digestion.
    • Visit your doctor regularly: You should visit your doctor at least once a year to check your numbers. These numbers include blood pressure, weight, and labs like cholesterol and blood glucose. However, if you have a chronic condition or are at risk for such conditions like heart disease or diabetes, then you should visit twice a year or more to keep track of your numbers and risk factors.
    • Be accountable: Besides going to the doctor, it’s important to stay accountable in other ways as well to stay on track with your weight loss. This means weekly weigh-ins, having a weight loss buddy, and/or having a health coach to support you and provide motivation along the way.

    -written by Staci Gulbin, MS, MEd, RD of LighttrackNutrition.com

    References:

    Centers for Disease Control and Prevention (last reviewed February 13, 2018) “Losing Weight.” https://www.cdc.gov/healthyweight/losing_weight/index.html

    Mayo Clinic Medline Plus (Last updated on February 7, 2019) “Migraine.” https://medlineplus.gov/migraine.html

    MindTools (accessed March 27, 2019) “SMART Goals: How to Make Your Goals Achievable.” https://www.mindtools.com/pages/article/smart-goals.htm

    Preidt, R. (March 25, 2019) “Fewer Excess Pounds May Mean Fewer Migraines.” https://www.usnews.com/news/health-news/articles/2019-03-23/fewer-excess-pounds-may-mean-fewer-migraines

     


  • Could preventing or treating hypertension protect your mind?

    hypertension, blood pressure, heart health, healthWhen you think of high blood pressure, or hypertension, your heart health may be the first thing that comes to mind. But what many may not realize is that blood pressure also relates to the health of your mind. It makes sense if you think about it. All the body’s tissues and organs require oxygen from the blood that flows from the heart. If something is affecting blood flow, then this can affect the health of many parts of your body. Let’s look a bit more at blood pressure and how controlling it can improve the health of your heart and mind.

    About hypertension

    Hypertension happens when the blood flow in your vessels has to use extra force to travel though the body. There are several different causes of blood pressure. Some of these causes include high sodium intake, obesity, thyroid problems, or sleep apnea, to name a few.

    A person has hypertension if their blood pressure consistently reads at or above 140 mm Hg over 90 mmHg. The top number is the systolic blood pressure, or the pressure of the blood in the arteries during contraction. On the other hand, the bottom number is the pressure of the blood in the vessels at dilation, or in between contractions.

    It’s important to see your doctor on a regular basis so you can track your blood pressure. This is because untreated high blood pressure can lead to complications like heart attack, heart failure, or stroke, to name a few.

    Blood pressure and brain health

    By keeping your heart and blood vessels healthy, you ensure healthy blood flow all over the body, This includes healthy blood flow to the brain. According to the Centers for Disease Control, taking care of your heart can help reduce your risk of stroke and dementia.

    A recent study looked at a group of older adults at risk for heart disease but had no history of stroke or diabetes. Researchers looked at whether intensive or standard treatment for hypertension could improve cognitive health outcomes.

    Intensive blood pressure control would involve a goal of a systolic blood pressure of less than 120 mm Hg. On the other hand, standard treatment would merely try to lower the systolic blood pressure below 140 mm Hg.

    Study results show that the intensive treatment helped reduce mild cognitive impairment risk by 20-percent. Because of this finding, researchers suggest that intensive blood pressure treatment could lower risk of dementia. However, more studies will need to be done to see if this theory holds true.

    How can you improve your blood pressure?

    When it comes to heart health, here are several steps you can take to help control your blood pressure and in turn help the health of your mind.

    • Eat a heart healthy diet: Cut back on sodium, fatty red meats, alcohol, and sugary processed foods for better heart health. Instead, swap out these foods for lean animal or plant-based proteins like chicken, fish, nuts, or seeds. Also, load up on antioxidant-rich vegetables and fruits that also provide gut- and heart-healthy fiber.
    • Move more: Every step counts when it comes to heart health. Try to walk, swim, bike, dance, or do whatever moves you to exercise. Try to move at least thirty minutes total a day most days of the week to help keep your weight within a healthy range and your heart strong.
    • Sleep enough: During sleep, your body takes care of a lot of internal business. One piece of business is regulating fluid and hormones in the body. If interrupted this can have a negative impact on blood pressure. This is why most adults should sleep at least seven to nine hours a night most nights for optimal health.
    • Quit smoking: Smoking can constrict blood vessels and in turn narrow them and increase risk of blood pressure. Therefore, if you smoke, be sure to visit smokefree.gov for resources on how you can quit today to help your heart and brain health.
    • Take a heart healthy supplement:  Along with these lifestyle changes, it also never hurts to add a heart healthy supplement to give your heart health the upper hand. One such supplement is Circova by Vita Sciences. Circova contains ingredients like L-arginine, niacin, and hawthorne that help to naturally improve blood pressure and blood flow.

    -written by Staci Gulbin, MS, MEd, RD

    References:

    Centers for Disease Control and Prevention (March 26, 2018) “Brain Health Is Connected to Heart Health.” https://www.cdc.gov/features/heart-brain-health/index.html

    Mayo Clinic (January 9, 2019) “10 ways to control high blood pressure without medication.”

    National Heart, Lung, and Blood Institute (accessed February 18, 2019) “High Blood Pressure.”

    NIH Research Matters (February 12, 2019) “Intensive blood pressure control may lessen cognitive loss.”

     

     


  • Heart Health Month: How to protect yourself from heart attack

    heart, health, heart attack, heart diseaseYou may know that many people suffer from heart disease. However, you may not know that heart disease is the number one leading cause of death in the United States. Therefore, it’s important to know what puts you at risk for heart disease. This way you can work to prevent such risk factors and in turn lower your risk of heart disease. So, read below and find out how you can lower your risk of heart disease including reducing your risk of heart attack.

    Risk factors for heart attack 

    A heart attack can occur when blood flow to the heart is blocked for one reason or another. Blockages in the blood vessels are usually caused by fat or cholesterol that form plaques. These plaques are like roadblocks that prevent blood from flowing to the heart well enough to deliver oxygen to the heart and in turn other tissues in the body.

    It’s when a plaque breaks off from the vessel and forms a clot that you can have a heart attack. This is because the clot stops blood flow in a vessel. Without blood flowing to the heart, this can cause muscle damage in the heart.  That is why it’s so important to try and prevent risk factors of a heart attack to prevent this from happening. Here are some of the major risk factors that you can work on preventing today.

    • High blood pressure: High blood pressure, or hypertension, can damage blood vessels over time, and in turn put you at higher risk for heart disease.
    • High blood cholesterol and blood fats: High blood fats, also know as triglycerides, as well as high cholesterol can narrow arteries and increase risk of heart disease.
    • Diabetes: Those with diabetes are have an increased risk of blood glucose levels rising. In turn, this puts them at higher risk for heart disease than those who do not have diabetes.
    • Obesity: Since those who are obese are at higher risk for high blood fats, cholesterol, and diabetes, then they are in turn at higher risk for heart disease.
    • Family history of heart attack: If your sibling, parent, or grandparent has had a heart attack by the age of 55 years of age for men and 65 years of age for women, then you may be at increased risk yourself.
    • Illicit drug use: Stimulant drugs like cocaine or methamphetamine can cause coronary artery spasms that can trigger a heart attack.
    • An autoimmune condition: Those with conditions like rheumatoid arthritis or lupus are at higher risk for heart disease than those without such conditions.
    • Lack of physical activity: Exercise, in particular cardio exercise like walking, running, or biking, can help to strengthen the heart. If you don’t exercise much, then your heart may weaken over time.  Even if you can’t do a whole lot at once, start with a few minutes of walking here and there. Over time, try to work up to a total of thirty minutes most days of the week can be great for your heart health.
    • Stress: When you’re stressed, this can increase your blood pressure. When you have increased blood pressure, it can cause damage to your blood vessels. Over time this can put you at increased risk for heart attack. However, it’s important to know that high blood pressure is not an accurate predictor for having a heart attack.

    Warning signs of a heart attack 

    If you notice any of the following signs of heart attack, be sure to call 911 right away. Notice that some signs and symptoms of women can be different from the common signs. Therefore, it’s important not to ignore any symptoms in which you just don’t feel right since they may be signs of a heart attack or other health condition taking place.

    • chest pain or discomfort
    • upper body pain or discomfort in the arms, back, neck, jaw, or upper stomach (women may be more likely to experience back or jaw pain in lieu of chest pain)
    • shortness of breath (women are more likely to experience this symptom than men)
    • nausea and/or vomiting (women are more likely to experience this symptom than men)
    • lightheadedness
    • cold sweats
    • upper back pressure

    How to prevent a heart attack 

    You may not be able to prevent all heart attacks. However, there are some steps you can take today to lower your risk.

    • Know your numbers: Visit the doctor at least once a year to check your cholesterol, blood pressure, and blood fats, so you can assess your risk of heart disease. When you know your numbers, you can take steps to prevent or treat a chronic condition.
    • Quit smoking or don’t start: Smoking can narrow the arteries, increase blood pressure, and damage blood vessels over time. Therefore, if you smoke, visit smokefree.gov for resources to help you quit and in turn lower your heart disease risk.
    • Start moving: Exercise more to help strengthen your heart and to manage your weight. Both of these benefits can help lower heart disease risk.
    • Add a heart healthy supplement to your routine: If you are having trouble lowering your cholesterol, then try a heart healthy supplement like Alestra by Vita Sciences. With ingredients like niacin and plant sterols, this vegan supplement helps promote healthy cholesterol levels and overall heart health.
    • Change your diet: Along with any changes you make in your lifestyle to prevent heart disease, you should definitely look at your diet. Make sure you are eating enough antioxidant and fiber rich fruits and vegetables. These foods can help improve gut health, reduce inflammation in the body, and provide nutrient-dense, low calorie foods in your diet that can help to manage weight. The Mediterranean diet in particular has been shown to help reduce heart disease risk and prolong life.

    -written by Staci Gulbin, MS, MEd, RD

    References:

    American Heart Association (last reviewed on July 31, 2015) “Heart Attack Symptoms in Women.”

    Centers for Disease Control and Prevention (last reviewed November 28, 2017) “Heart disease facts.” https://www.cdc.gov/heartdisease/facts.htm

    Mayo Clinic (May 30, 2018) “Heart Attack.”

    NIH News in Health (February 2019) “”Control Your Cholesterol: Protect Yourself From Heart Attack and Stroke.” https://newsinhealth.nih.gov/2019/02/control-your-cholesterol


  • Could fish oil lower your risk of stroke?

    fish oil. stroke, healthy fat, health, heart healthStroke continues to be one of the top ten leading causes of death in the United States.  And even if a person survives a stroke, they may face permanent disability from a stroke. In turn, having a stroke could greatly impact a person’s quality of life. This is why it’s so important to keep learning more about how this disease can be prevented. A recent study shows that taking a fish oil supplement each day may help lower risk of stroke.

    What is stroke?

    Stroke is a form of vascular disease that affects the arteries to and within the brain.  A stroke occurs when these vessels become blocked by a clot or bursts. A stroke caused by a blockage is called an ischemic stroke. On the other hand, a stroke called by a ruptured vessel is called a hemorrhagic stroke.

    Since these arteries normally carry oxygen and blood to the brain, this blockage can be deadly. If the brain, or the control center of your body, doesn’t receive oxygen or nutrients, then brain cells can die. This in turn can wreak havoc all over your body.

    Depending on what area of the brain the stroke occurs, different complications can occur. A right brain stroke can cause paralysis on the left side of the body, vision problems, and memory loss. On the other hand, a stroke on the left side of the brain can cause paralysis on the right side of the body, speech problems, and memory loss.

    Either way, these complications can greatly affect quality of life. However, by taking care of your heart health, you can lower your risk of stroke.

    What is fish oil?

    Fish oil is a supplement that contains omega-3 fatty acids. Two of the primary long-chain omega-3 fatty acids in fish oil supplements are DHA, or docosahexaenoic acid, and EPA, or eicosapentaenoic acid.  These fatty acids are marine-based, hence fish oil supplements.

    The omega-3 fatty acids are polyunsaturated fatty acids (PUFA) are well-known for their role in heart health. Study results show that fish oil works well as a supportive treatment, along with statins, to help lower heart disease risk. The average fish oil supplement provides about 1000 milligram of fish oils, containing about 180 mg EPA and 120 mg DHA or more.

    An example of a high quality fish oil supplement is the formula developed by Vita Sciences. This fish oil by Vita Sciences contains 400mg of EPA and 300mg of DHA in a 1000 milligram fish oil supplement.

    Stroke and fish oil research

    A recent study analyzed data from about 55,000 people enrolled in the Danish Diet, Cancer and Health study. They completed dietary surveys and had baseline adipose tissue analysis completed. Then, the individuals had follow-up assessments after 13.5 years to check for ischemic stroke status events, if any.

    Study results show that those with higher adipose tissue content of EPA showed a lower risk of total ischemic stroke.  Also, lower rates of large artery atherosclerosis were seen with higher intakes of total marine n-3 PUFA, EPA, and DHA.

    Other ways to reduce stroke risk

    Besides taking a fish oil supplement each day, here are some other ways you can lower your stroke risk.

    • Quit smoking if you already do. This is because smoking can constrict blood vessels. This, in turn, can raise blood pressure and increase risk of stroke.
    • Maintain heart health by keeping blood pressure and cholesterol levels in a healthy range. You can do this by eating a diet rich in fiber and antioxidant-rich fruits and vegetables, lean proteins, and healthy fats. Also, be sure to move more on a regular basis to keep your heart muscle strong and maintain a healthy weight.
    • Keep your blood glucose levels in a healthy range. This is because those with diabetes are at higher risk for heart health issues than those without diabetes.
    • Visit your doctor regularly. By having your labs done at least yearly (or more often if you have a chronic disease risk), you can track your progress. Early detection of heart health issues can help lower your risk of stroke.

    -written by Staci Gulbin, MS, MEd, RD

    References:

    American Stroke Association (accessed January 23, 2019) “About Stroke.”

    Centers for Disease Control and Prevention (last reviewed November 28, 2017) “Stroke.” https://www.cdc.gov/stroke/index.htm

    Harvard T.H. Chan School of Public Health (accessed January 23, 2019) “Omega-3 Fatty Acids: An Essential Contribution.” https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/types-of-fat/omega-3-fats/

    Hughes, S. (January 17, 2019) “Fish Oil, Particularly EPA, Linked to Reduced Ischemic Stroke.” https://www.medscape.com/viewarticle/907950

    National Institutes of Health Office of Dietary Supplements (last updated November 21, 2018) “Omega-3 Fatty Acids.”

    Office of Disease Prevention and Health Promotion (last updated October 29, 2018) “Reduce Your Risk of Stroke.”


  • Could a Mediterranean diet improve your brain health?

    heart, cardiovascular, brain, heart healthy, omega-3, vessel, cholesterol, diabetesYou can’t talk about a heart healthy lifestyle without at least referring to the Mediterranean diet. That’s because this Greek-style eating plan is full of heart healthy foods and other healthful tips. But did you know that this diet is also good for brain health? Recent research shows that certain nutrients found in the Mediterranean diet can help with brain health aging in older adults.

    What is the Mediterranean diet?

    The Mediterranean diet is a heart healthy diet based on healthy fats like olive oil. Along with olive oil, healthy fat-containing foods like fatty fish, avocado, olives, nuts, and seeds make up the largest portion of the diet. The omega-3 fatty acids in these foods can help lower blood fats, also known as triglycerides. In addition, these fats can also help improve blood pressure and blood vessel health.

    The majority of foods in this eating plan are plant-based. In other words, this means eating plenty of antioxidant-rich fruits and vegetables. These foods will also provide fiber and important nutrients like potassium, magnesium, and vitamins C and E. This also means switching to whole grains if you’re going to eat breads or pastas.  Also, it encourages consuming fiber and protein-rich plant foods like beans, peas, nuts, and seeds.

    Other eating guidelines of this diet include limiting whole-fat dairy products, red meat, processed foods, and foods high in sodium. This eating plan also encourages use of spices to flavor food instead of using table salt.  Finally, to maintain a balanced healthy lifestyle, this diet encourages exercise and eating meals with family and friends.

    Mediterranean diet and brain health

    A recent study looked at healthy, older adults and how a Greek-style diet affected brain health. MRI scans and cognitive function tests measured brain health. These tests were done throughout the study and two years after the study to assess the diet’s impact on brain health.

    The researchers focused on 32 nutrients found in this diet. These nutrients included folate, vitamin B12, riboflavin, and vitamin D. Also, the researchers looked at antioxidants found in the Greek-style diet like omega-3 fatty acids, lycopene, and carotenoids. Study results show that such nutrients, along with omega-6 fatty acids, were involved in biomarker patterns. Also, those people who ate foods with such nutrients had better results on cognitive function tests of general intelligence, memory, and executive functions like attentional and inhibition control.

    Take home message

    So, if the heart healthy benefits of this eating plan haven’t convinced you to go Greek-style in your eating, hopefully the brain health factors did. This is because this diet has shown time and again that it ranks on top for health benefits.  Therefore, take small steps towards such an eating plan. You can do this by starting to eat more vegetables one day. Then maybe trying new recipes that use olive oil to roast or stir-fry those vegetables. Finally, you can add in nuts and/or seeds as snacks for even more healthy fats and fiber.

    If you feel like a supplement would help you at first, then try an omega-3 fatty acid supplement. An example of a high quality omega-3 fatty acid is the fish oil supplement by Vita Sciences. This fish oil supplement contains a healthy balance of EPA and DhA, which are two important omega-3 fatty acids for brain health. Not to mention that this supplement is burpless and ensures optimal purity.

    Therefore, if you’re thinking about starting a healthy lifestyle this new year, consider the Greek-style diet. Not only will it help you work towards just about any health goal you have, but it will taste fresh and delicious in the process.

    References:

    Mayo Clinic (November 3, 2017) “Mediterranean diet: A heart-healthy eating plan.”

    Paddock, Ph.D., C. (December 21, 2018) “Mediterranean diet nutrients tied with healthy brain aging.” Medical News Today.

    Romagnolo, D. F., & Selmin, O. I. (2017). “Mediterranean Diet and Prevention of Chronic Diseases.” Nutrition today52(5), 208-222.

    Zwilling, C.E., Talukdar, T., Zamroziewicz, M.K., and Barney, A.K. (March 2019) “Nutrient biomarker patterns, cognitive function, and fMRI measures of network efficiency in the aging brain.” NeuroImage, Volume 188, 239-251.


  • Do you have good metabolism? If not, try this

    metabolism, health, weightNow if you’ve ever tried to lose weight, which many of us have, then I’m sure you’ve heard the term metabolism. Usually you are told you either have “good” or “bad” metabolism. The only thing you may be sure of is that if you have a “bad” one then it will be harder for you to lose weight. But have you ever wondered what exactly this term means? If so, read below for some background on metabolism and a surprising look into how many of us have metabolic issues and what to do about it.

    What is metabolism?

    Metabolism is simply the way your body breaks down foods and uses them for energy. As you grow older, your metabolic rate naturally slows down. Not only that, but natural aging also leads to reduced levels of lean muscle mass. In turn, this will cause a further drop in your metabolic rate.

    Metabolic health and inflammation

    Besides aging, research is starting to see a possible connection between inflammation and metabolic health.  Evidence shows that regulators of the immune system and metabolic interactions include genetics and gut health. Inflammation and metabolic signals may also be closely related. Therefore, further research is warranted to see if an anti-inflammatory approach may be effective in treatment of insulin resistance and other metabolic-related health issues.

    What is good metabolic health?

    Having a “good” metabolic health means that you have healthy levels of the following five measures without the help of medication.

    • Fasting blood glucose: should be at or below 100 mg/dL
    • Triglycerides: should be at or below 150 mg/dL
    • High density lipoprotein (HDL) cholesterol, or “good” cholesterol: should be at or above 40 mg/dL for men or 50 mg/dL and above for women
    • Blood pressure: should be at or under 120 mm Hg systolic pressure over 80 mm Hg diastolic pressure
    • Waist circumference: should be less than 35 inches for women and less than 40 inches for men

    Any of these measures above the healthy ranges would indicate a less than optimal metabolic health. This in turn could put your at risk for conditions such as type 2 diabetes and heart disease.

    The metabolic state of the union

    A recent report looks at the latest results of the U.S. National Health and Nutrition Examination Survey. The report looked at data from between 2009 and 2016 of about 8700 adults. This study is used often to look at data trends that represent the average U.S. population.

    Current data results reveal that only about 12-percent of the U.S. population has “good” metabolic health. Factors linked with “good” metabolic health include being physically active, younger, and a non-smoker, among other things. Obesity was a leading factor of “poor” metabolic health, with less than 1-percent of those who are obese being considered of “good” metabolic health.

    How can I improve my metabolic health?

    By looking at what increases risk of metabolic health issues, then you can see what lifestyle changes can help. Here is a list of some healthy lifestyle behavior changes you can make to help improve your metabolic health.

    • Exercise often: Stay active as much as possible with both cardio and strength training. This will help you to maintain muscle mass and heart health.
    • Eat a healthy, balanced diet: Try to consume a heart healthy diet full of antioxidant and fiber-rich fruits and vegetables as well as lean proteins and plenty of water. Be sure to portion out food into appropriate servings throughout the day to prevent eating too many calories daily. Also, limit processed food intake such as packaged snacks, meals, and sugary drinks and snacks. This will also help to lower your total calorie and sugar intake that can impact metabolic health.
    • Manage your weight: Diet and exercise, along with sleeping at least seven hours a night and managing stress can help manage your weight. Since obesity is a risk factor for poor metabolic health, managing weight can improve your metabolic health.
    • Quit smoking or don’t start: Since being a non-smoker is a marker for “good” metabolic health, then quitting smoking if yo smoke would help improve your metabolic health.
    • Take supplements when necessary: If you have any nutrient deficiencies, then this could impact your energy or ability to be at your best. Therefore, in some cases, a supplement such as Glucarex by Vita Sciences may be helpful. Glucarex contains natural ingredients like chromium, alpha lipoic acid, and cinnamon to help naturally support weight loss as well as healthy metabolism and blood glucose levels.
    • Visit your healthcare provider often: If you visit your doctor at least once a year to check your lab numbers, then you can better track your progress. This can help yo to catch any unhealthy trends in lab values early before they cause any major health issues.

    References:

    1. NIH News in Health (July 2015) “Minding Your Metabolism.”
    2. Medline Plus (April 23, 2018) “Can you boost your metabolism?” https://medlineplus.gov/ency/patientinstructions/000893.htm
    3. HealthDay (December 4, 2018) “Few Americans Have Optimal ‘Metabolic Health.'”
    4. Zmora, N., Bashiardes, S., Levy, M., and Elinav, E. (March 2017) “The Role of the Immune System in Metabolic Health and Disease.” Cell Metabolism, 25(3): 506-521.
    5. Johns Hopkins Medicine (accessed December 12, 2018) “Metabolic Syndrome.”

     

     


  • Every step of exercise counts towards brain and heart health

    exercise, health, heart, step, pedometerExercise is an important part of any healthy lifestyle. Along with healthy eating, managing stress, and sleeping enough, exercise is vital for heart health. However, starting an exercise program can be hard.

    You may think you have to start going to the gym every day and take intense classes each week to see results. The truth is though that you can reap the benefits of exercise with every step. Switch your focus from trying to fit in long bouts of activity each day. Instead, just try to focus on moving more through the day. This is because research shows that even just two minutes of activity at a time can help heart and brain health.

    How much exercise do I need?

    For most adults, 30 minutes of moderate exercise is recommended each day for most days  of the week. This moderate exercise can include brisk walking, water aerobics, or dancing, to name a few. During moderate exercise, your heart will beat faster and it will be harder to breathe. However, with moderate intensity you should still be able to talk.

    A recent report released by the U.S. Physical Activity Guidelines for Americans showed that any amount of activity can improve health.  Older guidelines stated that a person had to exercise for at least ten minutes or longer for it to count towards daily exercise. However, research now shows that any decrease in sedentary behavior can help.

    This is because being inactive causes about 10-percent of premature death in the United States. Therefore, any single bout of exercise, even just a few minutes, can improve sleep, blood pressure, and sharpen the mind. The weekly recommended amount of exercise of 150 minutes remains the same. However, this total can come from any small bout of activity during your day.

    How can exercise help brain health?

    The heart health benefits of exercise are widely known. First of all, it helps lower risk of heart disease and type 2 diabetes. Secondly, it has shown to improve sleep, lower risk of obesity, and improve mental health. However, what may be lesser known is the impact of exercise on brain health.

    When it comes to brain health, exercise has found to have several benefits. First of all, being active can help improve mental health factors like anxiety and depression. Also, being active can improve brain function in those with dementia or multiple sclerosis. Finally, keeping your body active can help just about anyone improve memory, attention, and processing speed.

    How can I add exercise in my day?

    You don’t have to have a membership to a gym to stay active. In fact, just a comfortable pair of walking shoes and a little motivation can help you meet your exercise goals. Here are some tips you can use to add more activity in your day.

    • Take the stairs instead of the elevator. Although this may not be ideal for those with joint issues, some may benefit from taking the stairs to grab a few more steps in during the day.
    • Park a bit further out from your destination. When you are going to the store or market, park a little but further out so you can have a few extra exercise minutes during your daily routine. During this same trip, you could also walk a few extra laps of the store or market to collect even more exercise minutes.
    • Take a walk after dinner with your family, dog, or friends. Not only will this help your food digest a little better, but you can collect some exercise minutes at the end of your day.
    • Walk during commercials. If the only down time you find during your day is at night, then use your TV time to stay active. During commercial breaks, no matter how short, use this time to walk around the house or walk in place. This will help you collect your exercise minutes before you go to bed.

    If you find that joint pain is getting in the way of your exercise goals, try a supplement like turmeric. Turmeric, like that from Vita Sciences, helps to reduce inflammation in the body which can help support a healthy heart and joints. This formula contains 95% curcuminoids as well as bioperine black pepper extract to help improve the bioavailability of curcumin.

    References:

     American Heart Association (April 18, 2018) “American Heart Association Recommendations for Physical Activity in Adults and Kids.” https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults

    Thompson, D. (November 12, 2018) “Even a 2-Minute Walk Counts in New Physical Activity Guidelines.” https://consumer.healthday.com/fitness-information-14/misc-health-news-265/even-a-2-minute-walk-counts-in-new-physical-activity-guidelines-739584.html

     

     

     


  • Nuts can be your heart’s best friend

     

    From peanuts to pistachios, or almonds to macadamias, nuts can be a delicious, healthy snack any time of day. Nuts provide a plant-based food full of fiber, protein, and antioxidants that can add flavor and health to any dish. Not only that, but research shows that adding nuts to your daily routine can improve heart health and weight management, to name a few health benefits. Let’s learn a little more about nuts and how you can make them a staple in your healthy lifestyle routine.

    About nuts and heart health

    Nuts are a plant-based food that for many years was avoided by many due to its high calorie content. However, research now shows that this calorie dense food is also nutrient dense and could benefit heart health. This is due to the healthy mixture of unsaturated and omega-3 fats as well as protein and fiber.

    The highest protein nuts are almonds, and pistachios at about 6 grams per ounce. Cashews are not far behind at five grams of protein per ounce. When it comes to fiber, almonds, pistachios, pecans, and hazelnuts top the list of tree nuts at 3 grams of fiber per ounce. Furthermore, pecans and walnuts provide the most omega-3 fatty acids of the tree nuts at 278 and 2565 milligrams of omega-3 fatty acids, respectively.

    Nuts and metabolic health

    Two recent studies looked at the health benefits of adding nuts to your daily routine. The first study looked at the impact of nut intake on weight gain. Study results show that by replacing a serving of unhealthy food with an ounce of nuts, a person could lower risk of weight gain and obesity. Such unhealthy foods that could be replaced include red meat, processed meat, French fries, desserts, or potato chips. Research suggests that by doing this you could help counteract the gradual weight gain many adults have with aging. This in turn could help reduce risk of obesity-related conditions like heart disease and diabetes.

    A second study looked at the impact of Brazil nut intake on overall health in healthy people. People in the study groups were given either a serving of Brazil nuts or pretzels with similar calorie and sodium content. Study results show that those given the Brazil nuts had an increased feeling of fullness. Also, nut intake prevented an increase in blood glucose and insulin levels after eating. These increases occurred with those eating pretzels about forty minutes after eating. Researchers suggest that this positive metabolic impact of Brazil nuts is likely due to its rich selenium content.

    Other ways to improve metabolic health

    Besides eating nuts, there are other ways you can help improve your health that include:

    • Sleeping enough at night. Most adults require at least seven to nine hours of sleep each night for your best health. Experts suggest that if you don’t receive enough sleep, your risk for type 2 diabetes can increase. Therefore, if you have trouble sleeping, be sure to visit your healthcare provider for tips. They can also see if you may have pain or sleep apnea that is preventing you from sleeping well.
    • Moving more. Staying active can help you reduce your risk of heart disease or diabetes. It does this by helping you to manage weight and improve insulin resistance. Therefore, try to engage in moderate activity for a total of 30 minutes a day most days. Such activities inlcude walking, biking, swimming, gardening, or other aerobic activity.
    • Managing stress. Stress can sap your energy levels and can also increase blood glucose levels and blood pressure. Therefore, find ways to manage your stress like relaxation breathing, yoga, or talking to a counselor. Also, taking a walk outside can  help refresh your mind so you manage stress better. Make time in your schedule for “me-time” that can help you improve your health.
    • Taking supplements when needed.  If you are B12-, iron-, or vitamin D-deficient, you can feel fatigued. This can make you not feel like being active and healthy. Therefore, be sure to have your nutrient levels checked each year. If you are low, you can take a supplement if needed to put your health on track. An example of such a supplement is Glucarex by Vita Sciences. Glucarex contains compounds like alpha-lipoic acid, cinnamon, and chromium. Along with antioxidant vitamins C and E, this supplement can help support healthy weight loss, metabolism, and blood glucose levels.

     References:

    Harvard Health Publishing: Harvard Medical School (June 2017) “Why nutritionists are crazy about nuts.” https://www.health.harvard.edu/nutrition/why-nutritionists-are-crazy-about-nuts

    Mayo Clinic (September 9, 2016) “Diabetes prevention: 5 tips for taking control.” https://www.mayoclinic.org/diseases-conditions/type-2-diabetes/in-depth/diabetes-prevention/art-20047639

    National Sleep Foundation (accessed November 13, 2018) “The link between a lack of sleep and type 2 diabetes.” https://www.sleepfoundation.org/sleep-disorders-problems-list/the-link-between-lack-sleep-and-type-2-diabetes

    Sandoiu, A. (November 5, 2018) “Daily serving of nuts may stave off weight gain.” Medical News Today, https://www.medicalnewstoday.com/articles/323577.php

    Today’s Dietitian (accessed November 13, 2018) “Nutritional Profiles of Tree Nuts.” https://www.todaysdietitian.com/pdf/webinars/treenuts/NutritionalProfilesofTreeNuts.pdf