How To Stay Heart Healthy For Christmas

That couple has it right. They are keeping their minds on their heart this winter and so should you. Winter as we mentioned before can be a very dangerous season for heart patients and people with heart ailments. So, we thought it should be important that we would give you some ways that you can be heart healthy this holiday season.

1. Serve a classic artichoke appetizer at an upcoming gathering. A German study links eating artichokes with lower levels of cholesterol.

 

2. Swallow a daily dose of aspirin. It’s often linked with preventing heart attacks and strokes. But check with your physician first.

 

3. Turn on mellow music. Studies show that listening for 30 minutes increases brain wave activity and lowers blood pressure.

 

4. Skip your morning coffee if you need to shovel snow. Experts say the brew can put extra stress on your heart during strenuous activities by constricting blood vessels and raising your heart rate.

 

5. Sprinkle on some flaxseed. It’s been found to reduce blood pressure and the risk of stroke. Try it as a salad topper, or add ground flaxseed to bread dough.

 

6. Cook with cranberries. They’re high in heart-smart antioxidants.

 

7. Add a boost of antioxidants. Go for cruciferous veggies, such as cabbage, kale, broccoli, Brussels sprouts, and cauliflower, to drop your risk of heart disease.

 

8. Turn an apple a day into a cold-weather treat. Slice it, sprinkle with cinnamon, and pop it into the microwave for about a minute. Studies link apples to a reduction in cholesterol and plaque buildup in arteries.

 

9. Try a new workout. Escape cold weather with indoor activities.

 

10. Return to snail mail. Sending greeting cards and thank-you notes is good for your health.

 

11. Shop on the weekdays. Avoiding weekend crowds will reduce your stress levels.

 

12. Snack on citrus. Vitamin C in your body plummets when pressure builds. Protect yourself by eating plenty of oranges, grapefruit, and other citrus fruits this season.

 

13. Share a hug. You know what it feels like to get one when you need it. So pass it on, and chase away the blues.

 

14. Avoid post-holiday chaos. Stash gift receipts in a bright red envelope that’s easy to find later.

 

15. Set aside 30 minutes for yourself every day. It’s important, no matter how busy you get this winter.

 

16. Read a bedtime story out loud. A good read induces relaxation. One of our favorites: Jan Brett’s Christmas Treasury (Putnam, 2001).

 

17. Sip hot cocoa. It’s rich in heart-healthy phenols and flavonoids and can help muscles recover after a workout. Skip sugary instant cocoa mixes and opt for hot chocolate made with cocoa powder and low-fat milk.

 

Thank You goes to heart healthy living.com for these useful ideas. Be sure to have a safe and happy holiday. If you would like to contact us with any questions or feedback, you can reach us by email.

Thank you for visiting !

Joseph A. Jones & The WellLife Team

Challenge Yourself To Stay Heart Healthy For Thanksgiving

Challenge. That sounds like something you do not want to hear during the holidays. However, a challenge can be good for you if your heart health is in mind. Challenge yourself to be heart healthy for Thanksgiving. We are not asking you to stay away form the holiday and deny yourself what is around you. But, what we are asking is that you enjoy the holiday and keep your heart health in mind.To do this , we found some real useful and realistic ways to meet this challenge by Victoria Spechco and ABC news.



1. Eat beforehand. As tempted as you may be to do the "I'm-gonna-save-all-my-calories-for-the-big-meal thing"… don't! By the time the meal comes around, you'll dive in, making unwise choices and likely overdoing it on high-calorie, high-fat items. Instead, have a smart breakfast (some oatmeal and fruit, maybe) and a light lunch. Then, you'll be less likely to attack the big meal like a hungry wildebeest.



2. Move it! Activity is key. Don't break your regimen on Thanksgiving, of all days. Try to get in a little something, like a walk around the neighborhood, playing with the kids, etc.



3. Hydrate, hydrate, hydrate. Drink a good amount of water all day long. Not only is it good for you, it'll keep you from snacking when you really just need some H2O. And go easy on non-water drinks, especially ones full of sugar and/or alcohol. You don't want to tack on a ton of extra calories with a big meal ahead of you!



4. Pitch in! Not only will your friends and family ooh and ah over your creation, but it also gives you a chance to get something a bit lower in calories on the table. If you know what's in it, you know how much of it you can have.



5. Choose wisely. It's really easy, once people start passing dishes around, to just take a scoop of everything. Don't! Take a moment when you first sit down. Assess the situation - there will be things you really want, things you kinda want, things you'd like to taste and things you know are safe to eat. Grab from the last group first while you still have lots of room on your plate (lean turkey breast, non-sauced veggies, etc.). Then take a moderate amount of your super-faves, followed by a taste or two of unfamiliar items.



6. Treat yourself! Don't spend all your time obsessing about calories. If the thought of sitting through a meal without having at least a small serving of stuffing or a little slice of pie is unbearable, eat it! Remember: It's a celebration...so celebrate...a little!



7. Leftover-mania! If you're hosting the get-together, stock up on disposable plastic containers that you don't care about getting back; try to hand out most of the food you don't trust yourself around and don't want to be stuck eating for a week. If you're visiting, see if you can snag some of that turkey, but don't let yourself get loaded up with heavy stuff and desserts!



8. "Fat" pants: A no-no. Choose something to wear that's comfortable and classy - don't go specifically looking through your closet for something with an elastic waistband.



To help people get a better idea of how many calories they will be consuming and how to burn them off, nutrition experts put together a list of the calorie counts of one serving of some of the most popular Thanksgiving foods, as well as household activities that could help work off at least some of the meal.



4 ounces of turkey (dark meat): 323 calories. What will burn this off? Rake leaves for 45 minutes.

1/2 cup of stuffing: 190 calories. To burn this off, carry Black Friday shopping bags around for 30 minutes.

1/4 cup of jellied cranberry sauce. Twenty-five minutes of mopping can help work this portion of the meal off.

A slice of pumpkin pie: 316 calories. Spend 80 minutes watering outdoor plants (if it's not too cold or wet) to say goodbye to the pie calories.

A dinner roll: 82 calories. Vacuuming for 30 minutes will burn off that many calories.

A cup of mashed potatoes: 162 calories. A 22-minute game of friendly football will burn off 158 of these calories.

Another common (and easier) guideline to follow is it takes about a mile of slow running or brisk walking to burn off 100 calories, Holt said.

Harper suggested a few simple ways to cut back the calorie count while still enjoying the meal.

"Slice your slice of pumpkin pie right down the middle and avoid the whipped cream on top," he said. "Instead of eating the dark turkey meat, go for the white meat. Opting for the white meat instead of dark will trim about 100 calories off."

 Now that you have been challenged  to a heart healthy Thanksgiving. How will you respond ? If you would like to contact us with any questions or feedback, you can reach us by email.

Thank you for visiting !

Joseph A. Jones & The WellLife Team

Healthy Halloween Candy

That looks so good. One of the joys of Halloween is its candy. With trying to support a heart healthy diet, you are going to be restricted on what kind of candy you can eat. However , there are healthier choices you can make when considering Halloween Candy including this picture. Yes, you can have a few of those. So, we wanted to give you a realistic list of healthy candy choices to use while selecting those Halloween treats.

Mini Reese’s Peanut Butter Cups

Let three mini peanut butter cups melt on your tongue. You’ll get 2.4 grams of protein along with your chocolate, giving this sweet a protein component that helps keep you feeling full. Three mini peanut butter cups: 132 calories 8 g fat 78 mg sodium 3 mg cholesterol   Caramels Love to unwrap a luscious caramel at Halloween? Set out five to enjoy through the day. Better yet, melt some caramels in the microwave to use as dip for apple slices. An 80-calorie apple offers 5 grams of fiber plus vitamin C –- a full 20 percent of your recommended daily value (and if your dip is made from four caramels, you'd stay around 200 calories for your snack). Five caramels: 160 calories 3.5 g fat 130 mg sodium 5 mg cholesterol   Gummi Bears Gummi bears are as pretty as they are sweet and chewy -- and you can enjoy a handful of them without a lick of fat. These rank as one of the most long-lasting treats: Lay them out to choose one by one, then nibble each bear in three bites for an indulgence that you can work on all day. 8 gummi bears: 57 calories 0 g fat 12 mg sodium 0 mg cholesterol   Fun-Size Snickers Love Snickers? Nibble two fun-size bars as a Halloween treat. Along with sweet caramel in milk chocolate, you’ll get 3 grams of protein, thanks to the bars’ roasted peanuts and peanut butter nougat. Protein extends the appetite-sating power of this treat. Two fun-size Snickers: 160 calories 8 g fat 85 mg sodium 5 mg cholesterol   Charms Blow Pop Get two treats in one package with these sweet fruit-flavored suckers that dissolve into bubble gum. There's no fat in them and they're long-lasting, as long as you can avoid biting into them. One Charms Blow Pop: 60 calories 0 g fat 0 mg sodium 0 mg cholesterol Here is the complete article from http://www.hearthealthyonline.com/healthy-recipes/cooking-nutrition-tips/halloween-candy-healthy-choices_2.html We hope this gives you options for Halloween treats.If you would like to contact us with any questions or feedback, you can reach us by email. Thank you for visiting ! Joseph A. Jones & The WellLife Team

Heart Healthy Fall Activities

Doesn't that look fun? Fall is here and it is time to get ready for the new season. While we are making these fall adjustments, it is still important to be active year round to maintain heart health. So, we researched and found some heart healthy activities from livestrong.com. Here are their findings.

Here are five ways to help you enjoy the outdoors this autumn and stay heart fit.


Bicycling

What better way to enjoy the brilliant colors of autumn and get in some heart-healthy aerobic exercise than a bicycle ride through your favorite nature trail? To reap the greatest heart benefits, try biking for at least 30 minutes, three to four times a week. Biking strengthens the heart and lungs and raises your body's ability to use oxygen.


Turn Fall Chores into a Heart Workout


Raking leaves and gardening are endurance activities that help improve your heart, lungs, and circulatory system. Plus, they have the added benefit of burning around 150 calories every 30 minutes.

Participate in Autumn Activities

Taking part in fall harvesting activities like apple and pumpkin picking gives you the ideal opportunity to get in some moderate-intensity exercise to boost heart health. Plus, pumpkins are packed with antioxidants like vitamins A, C, E, K and beta-carotene, which can lower the risk of cardiovascular disease. And apples area power fruit that may help lower cholesterol and reduce your risk for high blood pressure.


Trailblazing

Walking and hiking for just 30 to 60 minutes three or four times a week can significantly reduce your risk for heart problems, according to the Centers for Disease Control and Prevention. Brisk hiking and walking have been linked to decreases in both cholesterol and blood pressure levels. And walking and hiking are great ways to burn calories.According to the American Heart Association, a person weighing 150 pounds can burn 240 calories after just one hour of walking or hiking.


Horseback Riding

Riding is a great way to enjoy the fall scenery while getting a cardio workout. Riding is an aerobic
exercise that strengthens your heart and lungs and helps you burn about 380 calories per hour.

These activities should keep you busy the next few months while keeping your heart healthy.If you would like to contact us with any questions or feedback, you can reach us by email.

Thank you for visiting !

Joseph A. Jones & The WellLife Team

How To Stay Heart Healthy

It is important to keep your health and more importantly your heart in mind in everything you do. With that said, it can be difficult in finding information to assist you on your heart healthy journey. So, we found 6 resources  from Bluefin Software Blog with web links that you can use to make your journey easier.

Here are six great AHA resource pages, all well worth a look if you’d like to learn more about a particular area of heart health.


Nutrition Center

 Physical activity and good nutrition are each cornerstones of a heart-healthy lifestyle. Being a runner goes a long way towards the first one, but what about eating right? It’s easy to form bad habits and end up in a serious (and harmful) nutritional rut. Check out the Nutrition Center for lots of great information, including shopping tips and recipe ideas that will tell you everything you need to know to start eating better today.


Stress Management

Everyone can relate to a stress-induced headache or nervous stomach. These are very real, physiological symptoms that can be caused by stress. The heart is also affected by stress levels, meaning serious problems can develop if you can’t get a handle on it. Visit the Stress Management page to learn how to identify unhealthy stress levels, manage symptoms, and get back to a calm, balanced place.


Physical Activity

 We’re willing to bet that you’re ahead of the game on this one, but there’s always more to learn when it comes to developing a healthy, active lifestyle. Check out the Physical Activity resources for motivation, exercise ideas, and other great info that can help you stay active and motivated.


Fats & Oils

 The AHA points out that as Americans (and we’re sure everyone else, too) become more aware of the dangers of trans fats, we are actually leaning towards eating more saturated fats than ever before. While cutting back on trans fat is certainly a good thing, the bottom line is that we need to be mindful of fat intake across the board. Visit their Fats & Oils page to learn the basics, plus some fun, kid-friendly educational resources.


Weight 

 Getting to and staying at a healthy weight can be tricky to say the least. It comes more naturally to some than others, but we can all use some help watching our weight. Whether you are trying to lose a few (or more than a few) pounds or just maintain your current weight, there’s information available to help you pull it off. This Weight Management section has lots of well-organized, easily-digestible information.


Smoking

 Do you smoke? Or did you ever? Lots of people will tell you that stopping smoking was the hardest thing they ever had to do. They’ll also tell you it was the most rewarding (and the best thing they could have done for their hearts and their health in general). Make this the year (the month!) that you kick the habit, starting with getting a strategy in place with the AMA’s Quit Smoking page.

Please use these web links as a resource to use on how to stay heart healthy.If you would like to contact us with any questions or feedback, you can reach us by email.

Thanks  for visiting !

Joseph A. Jones & The WellLife Team

Heart Healthy Summer Foods

Doesn't that food look great ? Even better, this food is healthy for your heart. Yes, food that looks good can also be good for you. With this idea in mind, we searched and found heart healthy recipes that you can use.


Grilled Lemon Chicken with Cabbage Corn Slaw


Ingredients
2 teaspoons honey
2 tablespoons plus 1 teaspoon olive oil
5 tablespoons fresh lemon juice
kosher salt and black pepper
1/4 small green cabbage (1/2 pound), cored and shredded
1 red bell pepper, thinly sliced
1 cup corn kernels (from 1 to 2 ears, or thawed if frozen)
4 6-ounce boneless, skinless chicken breasts

Directions
In a large bowl, whisk together the honey, 2 tablespoons of the oil, 2 tablespoons of the lemon juice, ½ teaspoon salt, and ¼ teaspoon pepper.
Add the cabbage, bell pepper, and corn and toss to combine.
Heat grill to medium-high. Rub the chicken with the remaining teaspoon of oil and season with ½ teaspoon each salt and pepper.
Grill the chicken, basting often with the remaining 3 tablespoons of lemon juice, until cooked through, 5 to 6 minutes per side. Serve with the slaw.

Tex Mex Gazpacho


Ingredients
2 1/2 pounds tomatoes, chopped
2 Kirby cucumbers (about 1/2 pound), peeled and chopped
1 red bell pepper, chopped
1 small poblano pepper, chopped
1/2 small red onion, chopped
3 tablespoons fresh lime juice
2 tablespoons olive oil
kosher salt and black pepper
1/3 cup sour cream
1/4 cup pepitas (roasted, hulled pumpkin seeds)
cilantro sprigs
warm flour tortillas, for serving (optional)

Directions
In a blender, working in batches, puree the tomatoes, cucumbers, bell and poblano peppers, and onion, transferring the pureed mixture to a bowl.
Stir in the lime juice, oil, 1 ¼ teaspoons salt, and ½ teaspoon pepper. Refrigerate until chilled, 15 to 20 minutes.
Divide the soup among bowls and top with the sour cream, pepitas, and cilantro. Serve with the tortillas (if desired).

Spaghetti with Zucchini, Walnuts and Raisins


Ingredients
12 ounces spaghetti (3⁄4 box)
3 tablespoons olive oil
1/2 cup walnut halves, roughly chopped
4 cloves garlic, thinly sliced
1 1/2 pounds small zucchini (4 to 5), cut into thin half-moons
3/4 cup raisins
kosher salt and black pepper
1/4 cup grated Parmesan (1 ounce)

Directions
Cook the pasta according to the package directions. Drain and return it to the pot.
Meanwhile, heat the oil in a skillet over medium-high heat. Add the walnuts and cook, stirring frequently, until beginning to brown, 3 to 4 minutes.
Add the garlic and cook, stirring frequently, until beginning to brown, about 1 minute.
Add the zucchini and raisins and season with ½ teaspoon salt and ¼ teaspoon pepper. Cook, tossing occasionally, until the zucchini is just tender, 4 to 5 minutes.
Add the zucchini mixture to the pasta and toss to combine. Sprinkle with the Parmesan before serving.


Lamb Chops With Curried Rice and Cherries

Ingredients

1 cup long-grain white rice
1 teaspoon curry powder
1 cup cherries, halved and pitted
1/2 cup torn fresh basil leaves
1 teaspoon olive oil
8 small rib or loin lamb chops (each 3⁄4 inch thick; about 2 pounds total)
kosher salt and black pepper

Directions
Cook the rice according to the package directions, adding curry powder to the water before cooking. Gently fold the cherries and basil into the cooked rice.
Meanwhile, heat the oil in a large skillet over medium-high heat. Season the lamb with ½ teaspoon each salt and pepper.
Cook the lamb in batches, 2 to 4 minutes per side for medium-rare, adding more oil to the pan if necessary. Serve the lamb with the rice.


Creamy Shrimp Salad With Endive and Cucumber


Ingredients
1/4 cup buttermilk
1/4 cup sour cream
1/2 cup cornichons, sliced, plus 3 tablespoons of the brine
kosher salt and black pepper
1 pound cooked peeled and deveined medium shrimp
1 head Boston lettuce, torn (about 6 cups)
2 heads endive, sliced
1 small English cucumber, cut into thin half-moons
6 small radishes, thinly sliced
2 tablespoons chopped fresh tarragon

Directions
In a large bowl, whisk together the buttermilk, sour cream, cornichon brine, and ¼ teaspoon each salt and pepper.
Add the shrimp, lettuce, endive, cucumber, radishes, tarragon, and cornichons and toss to combine.

These recipes taste great and are great for you. A big thank you goes out to realsimple.com for those amazing recipes. If you would like to contact us with any questions or feedback, you can reach us by email.

Thank you for visiting !

Joseph A. Jones & The WellLife Team

Safe Outdoor Activities for Heart Patients

Being diagnosed with heart problems, it is difficult to know what level of exercising can be done safely. So, we wanted to find a get started guide for heart patients to use for outdoor exercise. The National Jewish Health Website specifically reviewed by Dr Freeman. has now provided this information for us to use.

Getting Started: Things to Discuss with Your Doctor

Always check with your doctor first before starting an exercise program. Your doctor can help you find a program for your level of fitness and physical condition.

Here are some discussion questions:

How much exercise can I do?
What type of exercise should I do?
What type of activities should I avoid?
Should I take my medication(s) at a certain time around my exercise schedule?
Do I have to take my pulse while exercising?
How often can I exercise each week?

Your doctor may decide to do a stress test, echo, or modify your medications. Always check with your doctor first before initiating any exercise

General Workout Tips and Caveats for People With Heart Failure

Avoid too much isometric exercises such as push-ups and sit-ups. Isometric exercises involve straining muscles against other muscles or an immovable object.
Don't exercise outdoors when it is too cold, hot, or humid without checking with your doctor first. High humidity may cause you to tire more quickly; extreme temperatures can interfere with circulation, make breathing difficult, and cause chest pain. Better choices are indoor activities such as mall walking or a treadmill.
Make sure you stay hydrated – within reason. It is important to drink water even before you feel thirsty, especially on hot days. But, be careful not to drink too much water. Check with your doctor first!
If your exercise program has been interrupted for more than a few days (for example, due to illness, vacation or bad weather), make sure you ease back into the routine. Start with a reduced level of activity, and gradually increase it until you are back where you started.


Warnings During Exercise

There are some precautions you must keep in mind when developing an exercise program:
Stop the exercise if you become overly fatigued or short of breath; discuss the symptoms with your doctor or schedule an appointment for evaluation.
Do not exercise if you are not feeling well or were very recently ill. You should wait a few days after all symptoms disappear before restarting the exercise program. If uncertain, check with your doctor first!
If you have persistent shortness of breath, rest, and call your doctor. The doctor may make changes in medications, diet, or fluid restrictions.
Stop the activity if you develop a rapid or irregular heartbeat or have heart palpitations. Check your pulse after you have rested for 15 minutes. If it's above 120 beats per minute at rest, call your doctor.
If you experience pain, don't ignore it. If you have chest pain or pain anywhere else in the body, do not allow the activity to continue. Performing an activity while in pain may cause stress or damage to the joints.
If you pass out, call your doctor or seek urgent care.

Stop Exercising and Rest if You Have Any of the Following Symptoms:
Chest pain.
Weakness.
Dizziness or lightheadedness
Unexplained weight gain or swelling (call your doctor right away)
Pressure or pain in your chest, neck, arm, jaw or shoulder or any other symptoms that cause concern.
Never exercise to the point of chest pain or angina. If you develop chest pain during exercise, call 911 immediately


Frequently Asked Questions


What Type of Exercise Is Best?

There are several forms of exercise which you should incorporate into every workout.
Stretching: Stretching arms and legs before and after exercising helps prepare the muscles for activity and helps prevent injury and muscle strain. Regular stretching increases your range of motion and flexibility.
Cardiovascular or aerobic: This means continuous (ideally non-stop) physical activity using large muscle groups. This type of exercise strengthens the heart and lungs and improves the body's ability to use oxygen. Aerobic exercise has the most benefits for your heart. In fact, aerobic exercise can help decrease your heart rate and blood pressure and improve your breathing (by making it more efficient). Aerobic exercise includes anything that gets your heart rate up and challenges you:

Walking
Jogging
Jumping rope
Biking (indoor or outdoor)
Cross-country skiing
Ice and roller skating
Rowing and low-impact aerobics
Water aerobics
Strengthening exercises: These are repeated muscle contractions (tightening) until the muscle becomes tired. NOTE: For some people with heart failure, many strengthening exercises are not recommended.


How Often Should I Exercise?


To achieve maximum benefits, you should gradually work up to an aerobic session lasting 20 to 30 minutes, at least three to four times a week. The goal would be 150 minutes per week of aerobic exercise. Exercising every other day will help you start a regular aerobic exercise schedule. The American Heart Association recommends working up to exercising on most days of the week. While the more exercise you can do the better, any amount of exercise is beneficial to your health.


What If I Can't Do 20 or 30 Minutes of Exercise?

Everyone has to start somewhere. As such, even if you walk for 5 minutes, take a break for 5 minutes and it takes you 60 or even 90 minutes to complete 30 minutes of exercise, this is a good way to start. Over time, string the exercise together and have less and less break time.

Some exercise is better than no exercise.


What Should I Include in My Program?

Every exercise session should include a warm up, conditioning phase and a cool down.
Warm Up: This helps your body adjust slowly from rest to exercise. A warm up reduces the stress on your heart and muscles, slowly increases your breathing, circulation (heart rate) and body temperature. It also helps improve flexibility and reduce muscle soreness
Conditioning: During the conditioning phase, the benefits of exercise are gained and calories are burned. Be sure to monitor the intensity of the activity (check your heart rate). Continuous non-stop exercise is the goal. Don't over do it.
Cool-down: This is the last phase of your exercise session. It allows your body to gradually recover from the conditioning phase. Your heart rate and blood pressure will return to near resting values. In fact, do not sit, stand still or lie down right after exercise. This may cause you to feel dizzy or lightheaded or have palpitations. Ideally,slowly decrease the intensity of your activity (often with low-paced walking). Stretching is a great way to end your exercise routine.

How Do I Know if I Am Working Hard Enough?

Your goal is to challenge yourself. Everyone's level to start is different. As such, you should be breathless, sweating, and unable to complete a full sentence when you're working in the conditioning phase. Obviously if you develop chest pain, feel faint, turn pale, or feel close to passing out, stop immediately and sit down.

As time goes on, what you're doing will become easier and then too easy. If you're not challenged (i.e. breathless, sweating, and unable to complete a full sentence), walk or do your activity faster or at an incline.

Challenge is the key to growth and recovery. But don't over do it! Always check with your doctor first.

How Can I Avoid Overdoing It?

Here are a few guidelines:

It Takes Time:
As such, gradually increase your activity level, especially if you have not been exercising regularly. Don't run a marathon in day one!
Wait at least 60-90 minutes after eating a meal before exercising.
When drinking liquids during exercise, remember to follow your fluid restriction guidelines.
Warm up and cool down!
Exercise at a steady pace. Keep a pace that allows you to still talk during the activity. Keep an exercise log.

Stick with It:
Have fun! Add variety, make it enjoyable!
Do it Daily! Plan to exercise at the same time every day. Add a variety of exercises so that you do not get bored. Make it part of your lifestyle and daily routine.
Get an exercise "buddy." This will help you stay motivated.

This information will get you started down the road to exercise and better health. If you would like to contact us with any questions or feedback, you can reach us by email.

Thank you for visiting !

Joseph A. Jones & The WellLife Team

Heart Risks Associated With Daylight Savings Time

Daylight Saving Time is March 11 this year and can cause health problems. Yes, health problem comes from this time change. Many people do complain of setting clocks and getting either too much sleep or not enough. However, there has been some serious health concerns that we will show you happens when we change the time.  With the research and help of Peter Janiszewski PH D in clinical exercise psychology along with The New England Journal of Medicine they will detail you the risks associated with daylight savings time and what you can do about it.


Did you know that adjusting the clock up by an hour in accordance with daylight savings time increases you chance of a heart attack?
Circadian rhythms are biological cycles that occur in humans, animals, insects, plants, and even bacteria with a period of approximately (circa) one day (diem). These rhythms are determined internally by a part of our hypothalamus and are synchronized perfectly to our 24-hr days by the sun and other cues. This internal clock mediates daily variation in everything from hormone levels, to sleep/wake cycles, feeding bahaviour, thermoregulation, to bowel movements and cardiovascular function, among many others.


It is largely due to these predictable circadian rhythms that risk of a myocardial infarction (heart attack) is significantly highest in the morning (by about 40% as compared to other times in the day). Right as we awake, our cardiovascular system is in the most compromised state –systolic blood pressure and heart rate show the largest upward spike in the morning, blood vessels ability to dilate in response to increased blood flow is compromised (relative endothelial dysfunction), blood clots are more likely to form, and the ability to break them up is at its lowest point in the day. Is it any wonder then, that the first snowfall – shoveled early in the morning by people at risk – always leads to a spike in heart attacks?


Interestingly, the 1hr shift experienced by citizens of many countries (most notably Europe and North America) during the fall and spring in accordance with daylight savings time also has a detrimental effect on cardiovascular risk. The problem lies in the fact that our circadian clock takes time to adjust, and it is best adjusted by changes in day/night or light/dark cycles – not simply the adjustment of our watch. Thus, the few mornings after the clock change our internal clocks are at odds with our watches and particularly in the spring – when one hour of sleep is lost, we wake up with our cardiovascular system being in an even more compromised state than normal.


A 2009 study in the New England Journal of Medicine clearly shows this effect. In the study the authors investigated the number of heart attacks in Sweden the week before and the week after the 1hr clock changes in both the spring and fall. As would be predicted, individuals had an approximately 5% greater risk of having a heart attack immediately after the ‘spring ahead’ clock change compared to the previous week.


The authors rightfully suggest that individuals at risk of cardiovascular complications would be better off changing their clocks more gradually (i.e. by 15 minutes, starting on the Friday before the change). Even more importantly, avoiding strenuous activity and stress right in the morning may also be a valid suggestion.
An even better strategy from a public health standpoint would be to do away with daylight savings time altogether. But what do I know? I’m sleepy and grouchy due to that lost hour of sleep.


We now know the dangers of the time and some suggestions on how to handle the day when it approaches us.If you would like to contact us with any questions or feedback, you can reach us by email.

Thank you for visiting !

Joseph A. Jones & The WellLife Team

Healthy Relationships Support Your Heart And Brain

       In February, we talk of Valentines day and how important it is to celebrate the holiday with our significant other. Many people wonder if having a good relationship affect your heart or brain. This thought  leads to this question Does having a loving relationship with someone support heart health ?  It actually does. Now, there are studies showing  the importance of healthy relationships correlating to heart and even  brain  health.


Lovers’ Quarrels Can Break Your Heart

The Broken Heart Syndrome is a peculiar and occasionally lethal cardiac condition that often mimics a heart attack and can be triggered by an intense emotional experience such as a marital spat or domestic abuse. These emotionally charged events lead to sudden surges in stress hormones (adrenaline) which cause a rapid and profound decline in cardiac function. Fortunately, unlike a heart attack the condition is usually  reversible.
In a study published in the NEJM, 19 patients with the broken heart syndrome were mostly postmenopausal women with additional triggers included grieving over the death of a loved one, armed robbery, court appearance and public speaking.

Additional research relating spousal arguing patterns and cardiac events was published in the Archives of Internal Medicine in 2007. The study showed that arguing with your spouse could be hazardous to your cardiovascular health and that individuals who experienced high levels of negativity in their close personal relationships — especially marriage — were 1.34 times more likely to experience chest pain, heart attacks and even sudden cardiac death.


Happy, Healthy Relationships Protect the Heart & Brain


Healthy, Loving Brains
Research says a happy wedlock may help prevent fatal strokes in men.
The study found a correlation between reported “happiness” in marriage and the likelihood that a man will die from stroke.

Data was collected from 10,000 men, all of them civil servants, beginning in 1965, the research was presented to experts at the American Stroke Association’s International Conference earlier this year.
And single men in the study were found to have a 64 percent higher risk of a fatal stroke compared to married men.

The quality of the marriage also appeared to be important. Men in an unhappy union had a 64 percent higher risk of a fatal stroke than those who reported being happy in their marriage.


Healthy, Loving Hearts
Studies show when couples in healthy, high quality marriages were told to argue about a real-life problem, their supportive and constructive behaviors during the argument seemed to lower both partners’ stress hormone levels, especially the wife’s. The couples that showed the least negativity when having a marital argument had the best immune system responses.

In addition, healthy women who reported being in highly satisfying relationships developed significantly fewer symptoms of cardiovascular disease over an 11-year period, compared to women in moderate and low-satisfaction relationships.


Have a Heart
So, have a heart and think of “Love not War” the next time you and your significant other have a heated, passionate discussion.Imagine how you fell in love with your spouse. Remember how you first met, your first kiss, a sunset and romantic walk on the beach…it will help heal your heart and brain in more ways than one.

       We hope reading this article motivates you  to commit time in  developing healthy relationships around you. It is important to note the work of  Dr. John M Kennedy which provided the content for this article.If you would like to contact us with any questions or feedback, you can reach us by email.

Thank you for visiting !

Joseph A. Jones & The WellLife Team

Be Heart Healthy : 4 Ways to Prevent Heart Disease

      It is January. Many people  make New Year Resolutions to become better. Therefore, it is important to consider health and even heart health as one of them. So, we wanted to give you 4 ways to reduce heart disease to start your New Year in the healthiest of ways.

1. FOLLOW A HEART HEALTHY DIET
Following a few simple rules as laid out in our Healthy Heart Diet section can significantly decrease your chances of developing heart disease. A brief summary follows:

A. Limit intake of trans fats and hydrogenated oils found in margarine, fast food, fried food, etc.

B. Limit refined sugar intake from cakes, cookies, candy, etc.

C. Use extra virgin olive oil and garlic in cooking - they can lower cholesterol

D. Add Omega 3 Fatty Acids to your diet - the best source is Fish Oil

For more information on a Heart Healthy Diet, click here.

2. EXERCISE REGULARLY
Developing a steady exercise program as described in our Exercise for Healthy Heart section can also lower your risk of heart disease. A few quick tips:

A. Try to exercise 3-4 times per week, for at least a half hour at a time.

B. Keep your routine going, and start off slow.

C. Always stretch before and after training.

D. Keep yourself hydrated and rest between sets.

For more information on Exercising for Heart Health, click here.

3. LEAD A HEALTHY LIFESTYLE
In addition to following a healthy diet and exercise regimen, you should also try to do the following:

A. Stop smoking and avoid second hand smoke - both are major causes of heart disease.

B. Limit your intake of alcohol - excessive alcohol can deplete your body's supply of vitamins and other nutrients.

C. Try to reduce stress and anxiety - they can lead to high blood pressure and other health conditions.

D. Keep your weight within recommended limits - obesity is a leading cause of heart disease.

4. KEEP TABS ON THE (4) BLOOD INDICATORS OF DEVELOPING HEART DISEASE
Make sure you get tested for increased cholesterol, triglycerides(fat), homocysteine and C Reactive Protein levels, and follow the protocols if any one of these indicators is elevated:

A. If your cholesterol is high, you can lower cholesterol naturally with policosanol, guggulipid and other herbal extracts as well as Fish Oil. Remember, only 20% of your cholesterol comes from what you eat, the other 80% is manufactured by your liver. Read more about lowering cholesterol here.

B. If your triglyceride (fat) levels are too high, lower your carbohydrate and sugar intake. Also, fish oil, Vitamin C, guggulipid and green tea are safe natural ways to lower triglyceride levels. Read more about lowering triglycerides here.

C. If your homocysteine levels are high, you can easily normalize the situation by including B Vitamins in your diet, particularly Folic Acid, Vitamin B6 and Vitamin B12. Read more about lowering homocysteine here.

D. If your C Reactive Protein levels are high, this indicates inflammation in the blood. Fish oil, ginger and MSM will help decrease inflammation naturally. Read more about lowering C Reactive Protein here.

Please use this as a guide to Prevent Heart Disease. Also, you should utilize the links available in each list. A thank you goes out to a healthy-heart-guide.com for their useful information.If you would like to contact us with any questions or feedback, you can reach us by email.

Thank you for visiting !

Joseph A. Jones & The WellLife Team