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voyager media >> spring 2019

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Daily steps health to keep your heart healthy everyday

Heart disease is a formidable foe. According the Centers for Disease Control and Prevention, heart disease accounts for nearly 25 percent of all deaths in the United States each year.

ssues relating to the heart affect both men and women, and an estimated 15 million adults in the U.S. have coronary heart disease, the most common type of heart disease.

And heart disease is not exclusive to the United States, as the Heart Research Institute says that every seven minutes in Canada someone dies from heart disease or stroke. Such statistics are disconcerting, but they can serve as a wake-up call that compels people to prioritize heart health. Fortunately, heart disease is often preventable and people can employ various strategies to reduce their risk.

STOP SMOKING RIGHT NOW

One of the best things to do to protect the heart is to stop smoking. The Heart Foundation indicates that smoking reduces oxygen in the blood and damages blood vessel walls. It also contributes to atherosclerosis, or a narrowing and clogging of the arteries.

EAT HEALTHY FATS

When eating, choose polyunsaturated and unsaturated fats and avoid trans fats as much as possible. Trans fats increase one’s risk of developing heart disease by clogging arteries and raising LDL (bad) cholesterol levels. Read food labels before buying anything at the store.

KEEP YOUR MOUTH CLEAN

Studies show that bacteria in the mouth involved in the development of gum disease can travel to the bloodstream and cause an elevation in C-reactive protein, a marker for blood vessel inflammation. Brush and floss twice daily, and be sure to schedule routine dental cleanings.

GET ADEQUATE SHUT-EYE

Ensuring adequate sleep can improve heart health. One study found that young and middle-age adults who regularly slept seven hours a night had less calcium in their arteries (a sign of early heart disease) compared to those who slept five hours or less or those who slept nine hours or more.

ADOPT HEALTHY EATING HABITS

Changes to diet, including eating more fruits, vegetables, whole grains, and lean protein, can help you lose and maintain a healthy weight, improve cholesterol levels and reduce blood

pressure — leading to a healthier heart.

EMBRACE PHYSICAL ACTIVITY

Regular moderate exercise is great for the heart. It can occur at the gym, playing with the kids or even taking the stairs at work.

DON’T MISS A BEAT REGARDING WOMEN’S HEART HEALTH

Heart disease might be seen as something that predominantly affects men, but women are not immune to this potentially deadly condition. In fact, doctors and healthcare professionals advise women to take serious heed of heart disease, which claims more female lives than breast cancer, other cancers, respiratory disease, and Alzheimer’s disease combined. The American Heart Association indicates that more women are now aware that heart disease is the leading cause of death among females than they were 20 years ago. While just 30 percent of women recognized that in 1997, that figure had risen to 56 percent by 2012. However, the AHA reports that only 42 percent of women aged 35 and older are concerned about heart disease. Initiatives like Go Red for Women in February help shed light on the threat posed by heart disease.

A healthy heart begins with daily habits that promote long-term heart health.

HERE ARE SOME FACTS TO CONSIDER. • •

•

Roughly one female death per minute is attributed to heart disease. Heart disease affects women of all ages. In fact, the AHA says that the combination of smoking and birth control pills can increase heart disease risk in younger women by 20 percent. Mercy Health System says about 5.8 percent of all white women, 7.6 percent of black women, and 5.6 percent of Mexican American women have coronary heart disease. According to the Centers for Disease Control and Prevention, almost twothirds of women who die suddenly of coronary heart disease have no previous symptoms. When symptoms are present in women, they are not like the stereotypical clutching of the chest that men experience.

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keeping health screen time at a safe limit

The latest guidelines from the American Academy of Pediatrics suggest that children under 18 months should avoid screen time, other than video chatting. Ages 18 months to two years can use high-quality programs or apps if adults participate with them. Children between the ages of two and five should limit daily screen time to an hour; age six and up should follow consistently imposed limits. Doctors may be hesitant to prescribe screen limits for adults. But people can use certain health clues to determine if it’s time to cut back. If screens (and their blue light) are adversely affecting sleep, reducing screen time might be necessary to avoid negative side effects. Screen time should not come at the expense of physical activity, as that can contribute to obesity. People are urged to take frequent breaks from screens to mitigate potential eye strain and headaches. The Department of Health Government of Western Australia recommends adults age 18 and older minimize time spent sitting or lying looking at screens, and to break up long periods of sitting as often as possible. People who routinely use screens for hours each day should weigh the benefits and detriments to the amount of time spent with devices and tailor their usage accordingly.

everyday

Computers, tablets, smartphones, and gaming systems have revolutionized popular culture and the way people engage with one another

evices also have transformed the way people live in their homes.

Cisco’s annual visual networking index forecast indicates there will be four networked devices and connections per person globally by 2020. In North America, there will be 13 networked devices and connections per person by that time. As more people are connected to tech than ever before, many wonder if there’s a healthy amount of time to spend on their devices? “Screen time” is defined as the amount of time spent each day using devices with screens, such as TVs, gaming consoles, smartphones, and tablets. Although how

much screen time people engage in is entirely up to them, there are health risks associated with excessive screen time. People may not realize just how much screen time they engage in each day. Nielsen reports that American adults spend more than 11 hours per day watching, reading, listening to, or simply interacting with media, which is up from nine hours, 32 minutes just four years ago. Common Sense Media’s 2017 report shows American children age eight and under use screens for an average of 2 hours and 19 minutes per day. That time increases as kids age. In terms of healthy screen time limits, the experts have weighed in.

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HOURS PER DAY WATCHING, READING, LISTENING TO, OR SIMPLY INTERACTING WITH MEDIA

HOURS PER DAY AMERICAN CHILDREN AGE EIGHT AND UNDER USE SCREENS AGES 18 MONTHS TO TWO YEARS CAN USE HIGHQUALITY PROGRAMS OR APPS IF ADULTS PARTICIPATE WITH THEM

ADULTS AGE 18 AND OLDER MINIMIZE TIME SPENT SITTING OR LYING LOOKING AT SCREENS, AND TO BREAK UP LONG PERIODS OF SITTING AS OFTEN AS POSSIBLE SCREEN TIME CAN ALSO HAVE ADVERSE EFFECTS ON SLEEP

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voyager media >> spring 2019

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The right food foods can fight inflammation

& nutrition

The human body and its immune system excels at fighting foreign invaders like bacteria and viruses

ignaling chemicals called interleukins tell cells whether they are needed to fight illness or they should wait in the wings. While these immune defenders are doing their jobs, soreness, fatigue and swelling can occur — the natural side effects of an immune system response — but will soon dissipate.

However, many people deal with immune systems that are consistently revved up, even when no invaders are present. This is the problem with

many chronic diseases and immune system dysfunction. Unfortunately, the inflammation that is a hallmark of immune defense becomes a daily problem that may result in chronic pain and other complications. What many people may not realize is that the foods that they are putting into their bodies may exacerbate inflammatory responses, while others may help keep inflammation at bay. People with rheumatoid arthritis, Crohn’s disease, Hashimoto’s, and other chronic illnesses may find that turning

to the right diet can tame inflammation and other symptoms. Recently, many health experts, including Dr. Barry Sears, founder of the Inflammation and Research Foundation and author of the “Zone Diet,” and Dr. Andrew Weil, who offers the Anti-Inflammatory Food Pyramid, have begun to tout certain foods that are purported to reduce inflammatory response over an extended period of time. As beneficial as some foods can be, it’s important to note that individuals are unique and certain foods may produce a particular response in some but not in others. Systematically isolating certain foods can help paint a picture of foods that can be problematic. But generally speaking, refined carbohydrates, sugarsweetened beverages, fried foods, and processed meats may increase inflammation, advises Harvard Health Publishing. Including these foods in one’s daily diet may help to relieve the pain, bloating and fatigue associated with inflammation. It is important to speak with a doctor before making any dietary changes. Discuss any inflammation issues you have been having and which foods might help. Generally speaking, a diet full of diverse, antioxidant-rich foods can provide relief for those with various levels of inflammation.

page 7B CERTAIN FOODS AND BEVERAGES THAT HAVE BEEN IDENTIFIED AS REDUCING INFLAMMATION:

T O M AT O E S

OLIVE OIL

LEAFY GREENS

NUTS

F AT T Y F I S H

BERRIES

AV O C A D O

PEPPERS

GREEN TEA

DA R K C H O C O L AT E

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effects of caffeine on the body

of soda is considerably less caffeinated, containing about 35 to 45 milligrams of caffeine on average. & nutrition The extra boost people get from sodas might be due to sugar, as sodas are notoriously high in sugar. Caffeine has various effects on the body, some of which are beneficial. For example, the USNLM notes that caffeine is a diuretic, which means it can help the body get rid of extra salt and water by increasing take root in many cultures the need to urinate. across the globe, there’s no Caffeine also denying the prevalence of stimulates the central caffeine in the 21st century. nervous system, providing A bitter substance that occurs that morning boost of energy that naturally in more than 60 so many coffee drinkers rely on every plants, caffeine can be found in day. coffee beans; tea leaves; kola But not all side effects of caffeine nuts, which are used to flavor consumption are beneficial. Because sodas; and cacao pods, which it increases the release of acid in the are vital to the creation of many stomach, caffeine can sometimes chocolate products. contribute to upset stomach or heartburn. Many people get their caffeine In addition, caffeine can interfere with from beverages, and the amount of the absorption of calcium in the caffeine such people consume may body, though the organization depend on which beverages they choose. American Bone Health notes For example, the USNLM says that that such interference may an eight-ounce cup of coffee typically only occur among heavy contains anywhere from 95 to 200 coffee drinkers who consume milligrams of caffeine. A 12-ounce can upwards of four cups of coffee

food

Caffeine is a vital component of many daily routines

morning cup of caffeinated coffee provides the boost people need to get out the door and on their way each morning. The history of caffeine and its use in beverages is mired in mystery and myth, though the U.S. National Library of Medicine notes that the historical origins of caffeinated tea and coffee are relatively recent. The USNLM indicates that coffee did not become widespread in Europe until the 18th and 19th centuries, remaining something of a luxury until somewhat recently. And while England’s love of tea is widely known, caffeinated tea did not become common in Britain until the 18th century. While it might have taken its time to

page 9B per day. The USNLM notes that most people can consume up to 400 milligrams of caffeine per day without suffering any ill effects. But exceeding that amount may contribute to a number of unwanted side effects, including restlessness, insomnia, headaches, dizziness, dehydration, anxiety, and rapid or abnormal hearth rhythm. It’s also important to recognize that some people are more sensitive to caffeine than others, so what’s good for the goose is not necessarily good for the gander. Caffeine plays a vital role in many people’s lives, and understanding its effects can help people make smart decisions regarding their caffeine consumption.

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How to senior health work out safely after 50-years-old In an ideal world, people young and old exercise each day. But as men and women age, finding time to work out is not so easy.

ommitments to work and family often take precedence over daily exercise.

As a result, many people 50 and over might not have exercised regularly or at all in many years. But as children grow up or even move out, people facing down their golden years are often compelled to get back in the gym. That’s a wise decision that can increase a person’s chances of being healthy and happy in retirement. But before beginning a new exercise regimen, men and women over 50 should take heed of the following safety tips to ensure their efforts are not derailed by accident or injury.

SPEAK WITH YOUR PHYSICIAN

The National Institute on Aging notes that even people with chronic conditions such as heart disease, diabetes or arthritis can be physically active. However, anyone with such a condition and even those who don’t fall into those categories should consult with their physicians and receive a full physical before exercising. Such a consultation and checkup can shed light on any unknown issues, and physicians can offer advice on how to safely manage any problems that may arise.

BEGIN WITH LOWINTENSITY EXERCISES

Even if you feel great and have maintained a healthy weight, don’t push yourself too hard

at the start. Your body needs time to adjust to physical activity, so choose low-intensity exercises like walking and light strength training so your muscles, tendons and ligaments can adjust. Initially, exercise every other day so your body has ample time to recover between workouts.

CHOOSE THE RIGHT PLACES TO EXERCISE OUTDOORS

Exercising outside provides the best of both worlds for many people, providing a chance to get healthy all while enjoying the great outdoors. When exercising outdoors, choose areas that are not remote and where others can see you and offer help if you suffer an injury or have an accident. Boardwalks, public parks and outdoor gyms are safer places to work out than wooded areas or other places well off the beaten path.

STAY HYDRATED

The NIA notes that many people lose their sense of thirst as they age. But just because you aren’t thirsty does not mean you don’t need water, especially while exercising. Water regulates body temperature and lubricates the joints, thereby decreasing your risk of injury during exercise. Exercising after 50 can help people live healthy well into retirement. But caution must be exercised when aging men and women return to exercise after a long break.

EXERCISES TO SUPPORT STRONGER HIPS Surgery is not an inevitable side effect of aging. In fact, men and women over 50 can employ various preventive techniques to strengthen their bones and joints in the hopes of avoiding the surgical wing of their local hospitals. According to AARP, more than 370,000 men and women undergo hip replacement surgeries in the United States each year. Some may think such surgeries are a final solution to their hip pain, but that might not be the case, as AARP notes than one in 10 hip replacement recipients will need a second procedure for any number of reasons, including infection or mechanical failure. A proactive approach that focuses on strengthening and protecting the hips can help aging men and women reduce their risk of one day needing hip replacement surgery. The following are a handful of exercises, courtesy of the AARP, that can help men and women strengthen their hips.

GOOD MORNING

Stand with your feet shoulder-width apart and keep your hands at your sides. With your knees slightly bent and your back naturally arched, bend at your hips as if you’re bowing out of respect as far as you can go, or until your torso is almost parallel to the floor. Return to the

starting position. During the exercise, keep your core braced and don’t bow your back.

HIP ABDUCTION

Stand with your feet shoulder-width apart. Loop a resistance band around both ankles, and then raise your right leg out to the side as far as you can. Hold in this position for a moment before slowly returning to the starting position. Switch legs and then repeat the exercise on the other side.

HIP ADDUCTION

Loop one end of a resistance band low around a solid object, then stand to the left of that object before looping the other end of the band around your right ankle. Place your legs shoulder-width apart, and then pull in your right leg until your ankles touch. Repeat with your left leg, this time moving to the right side of the object.

GLUTE BRIDGE

Lie on your back with your knees bent and your feet flat on the floor. Raise your hips to form a straight line from your shoulders to your knees, using some type of support if you need to. Clench your butt at the top of the movement, pause, and lower yourself back down. Men and women unaccustomed to exercise should consult their physicians before performing any of these exercises. In addition, if necessary, perform the exercises under the supervision of a personal trainer who can advise you on proper form and help you reduce your risk of injury.

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