Brat 2006

[CF-OC_gal]

heart health info particularly for women

source

"Though surveys show that women's greatest fear is breast cancer, heart attacks and strokes account for more deaths in women than all cancers combined," says Abramson.

It's best to address your vulnerability to heart disease as early as possible, especially if you have a family history of early heart disease -- a father who had a heart attack before age 55, a mother before age 65 or a sibling who has suffered a heart attack. Here are the top 10 ways to reduce your risk of coronary heart disease and heart attacks.

1. Stop smoking.
"This step will give you the single biggest bang for your risk-reduction buck," says Arthur. A woman who smokes is two to three times more likely to develop heart disease than a nonsmoker. That's because tobacco smoke cuts oxygen to the heart, promotes inflammation and fatty deposits in the arteries and makes the blood more apt to clot. "Smoking a pack a day is as bad for your heart health as gaining 65 pounds all at once," says Abramson. "But stopping smoking starts to have a positive impact on the blood vessels within days, and after two or three years, an ex-smoker's risk of heart disease is similar to a nonsmoker's."

As well, be sure to avoid secondhand smoke, says Dr. Andrew Pipe, director of prevention and rehabilitation at the University of Ottawa Heart Institute. "An idling cigarette delivers even more toxic chemicals to a bystander than to the smoker who inhales it."

2. Exercise regularly.
Compared with their active sisters, sedentary women run up to double the risk of heart disease and stroke. Exercise offers many benefits: it strengthens the heart muscle and makes it a more efficient pump, keeps weight in check, controls blood pressure and blood fat levels and helps to reduce stress -- all cardiac risk factors. It also raises high-density lipoprotein (HDL), the "good" cholesterol that whisks fat away from arterial walls. In 2000 the long-standing Nurses Health Study out of the United States reported the need for more than three hours of moderate aerobic exercise a week to lower your risk, says King. The Heart and Stroke Foundation of Canada recommends at least 30 minutes of brisk walking a day.

3. Eat a heart-healthy diet.
The best recipe for heart health is a varied regimen rich in fibre and low in saturated fats. "Heart-healthy eating can help maintain a healthy weight, which in turn reduces the risk of high levels of blood fats -- cholesterol and triglycerides -- blood pressure and blood sugar," says Susie Langley, a clinical dietitian in Toronto. Select wholesome and unprocessed foods that are low in refined starch and sugar, saturated fats and sodium. Get plenty of fibre from whole grains, legumes, vegetables and fruits and choose lower-fat dairy products and leaner meats. Pass on fatty meats, deep-fried foods as well as excess cheese, butter and cream.

Twice a week, aim to eat deep-coloured fish such as salmon, tuna and sardines, which are rich in heart-healthy omega-3 fatty acids. Also steer clear of plaque-promoting trans fats found in commercially baked goods, potato chips and french fries. "But don't forget the heart-friendly fats in walnuts and flaxseeds, and in soya, canola and olive oils," adds Langley.

4. Maintain a normal blood pressure.
High blood pressure forces the cardiac muscle to work harder and become thicker, stiffer and less efficient at pumping. "Controlling her blood pressure could enable a 35-year-old woman with hypertension to protect herself from dying one to six years early," says Corinne Hodgson, a Burlington, Ont.-based health statistics consultant. "Blood pressure should be kept below 140/90 -- even lower if you have other cardiac risk factors," adds Arthur. A healthy weight, regular exercise and limiting your alcohol intake can help maintain a normal blood pressure. "Have your pressure checked at least once a year by your physician, more often if you have risk factors for hypertension or heart disease," says Pipe.

5. Keep blood fats in check.
High blood levels of cholesterol, which is a fatlike substance, and other blood fats help form artery-clogging plaque. An especially dangerous combination is a high level of the "bad" low-density lipoprotein (LDL) cholesterol that carries fat to arterial walls and a low level of the "good" HDL cholesterol that whisks fat away to the liver for elimination. The current norm is a maximum of 5.2 millimoles of cholesterol per litre of blood in people with no other cardiac risk factors, or 4.2 in the presence of other risk factors. A healthy weight, heart-friendly diet and plenty of exercise tame blood fat levels.

6. Watch your weight. Excess body fat -- especially in the waist area -- increases the heart's workload and can elevate blood pressure and cholesterol. "It also decreases the body's response to insulin in a condition called insulin resistance, a risk factor for diabetes and heart disease," says Abramson.

7. Keep diabetes at bay.
Diabetes can quadruple your risk of cardiovascular disease because it usually involves abnormal levels of blood fats that can promote plaque formation. A healthy weight (with a particular focus on reducing abdominal fat), low-fat, high-fibre diet and exercise are your allies. Your doctor will tell you if you need early blood sugar testing based on your diabetes risk factors. Current guidelines recommend testing at age 40 and then every three years.

8. Curb your alcohol intake.
Too much alcohol can increase weight, blood pressure and blood fat levels. Women should consume no more than one unit per day: 1.5 ounces of spirits, 5 ounces of wine or 12 ounces of beer, says Langley.

9. Manage your mental health.
For most people, the important thing is how they react to the stressors of everyday life. "If your response is to smoke more, drink more and overeat instead of, say, going for a brisk walk, your heart disease risk will go up," says Abramson. And if you suffer from chronic depression and anxiety and are prone to anger, get help: researchers report links between heart disease and these conditions.

10. Avoid long-term hormone replacement therapy (HRT).
In 2002 the Women's Health Initiative Study reported a small but significant increase in heart disease, blood clots and strokes in women taking daily combined estrogen-progestin HRT for more than four years. "For preventing heart disease, you'd be better off going for a brisk walk three times a week," says Abramson.

Making changes to your lifestyle may be tough in the beginning, but there are many rewards. You'll feel better, have more energy and lower your risk of stroke, cancer, type 2 diabetes, osteoporosis and heart disease. As an added bonus, King says: "Your new healthier diet and lifestyle can improve the well-being of your entire family."

[CF-OC_gal]

Thurs. - Jan. 26

A really good leg workout.

I'm switching my calf exercises to single leg only for a while because I am timid to put weight on my left ankle for the full range of motion (hey you guys who think it is smart to drink and sprain ankles take note - arthritis comes early for those whove had bad sprains (heavy bruising) and it is frustrating.)

[.V.]

Very true about the sprains brat. My little one sprained her ankle the first day of first grade. Now she's in the middle of 4th grade and still has trouble with it from time to time. A long run or bike ride - or even an extra intense basketball game - the next day it bothers her.

So it's not just us elderly that have to be careful with our joints. Take heed young people. Listen to what this lady has to say.

[sunmedicFL]

Originally Posted by Brat

Thurs. - Jan. 26
arthritis comes early for those whove had bad sprains (heavy bruising) and it is frustrating.)

I broke my foot about 7yrs ago, calcaneus & talus fx, 5 screws & I spent 6months on crutches, arthritis is a B***H!!! I can tell two days B4 a low pressure system gets here (HURRICANES SUCK!)

My point is, while injuries can linger, and effects can be permanent, it is a mental accomplishment whether or not it will prohibit activity v. merely require limitations. I have pain in eery step I take, I wear out one shoe faster than the other but I still have it as best I can!!

Glucosamine/chondroitin is reputed to have great benefits, I personally don't use it, but it's been recommended to me.

[CF-OC_gal]

I started taking glucosamine after Amy who used to post here recommended it. It helps but it's not a cure. I pretty well don't even notice it unless I walk in high heels for the day or happen to hit that "bone on bone" spot when flexing in a step. It's a quick and excruciating shot of pain. Other than that weather changes will cause a dull ache in the side of my foot till they pass.

Over about 10 years, I had a couple of sprains with bruising that I treated myself with compression and ice, then getting back on it ASAP as per previous doctor recommendations. I should have seen a doctor for them and had some physio. I ended up the stretched ligaments and an ankle vulnerable to more sprains.

Oh well. That's what I get for being bare foot and fancy free too often.

[CF-OC_gal]

Here's another article that's good info for women:

This is by Kathy Smith
http://messageboards.ivillage.com/iv-fbkathysmith/?msg=18508.2

I hung out on her message board for a few years. She is an awsome lady even though I only bought a couple of her things (DVDs and tapes aren't my style). This was in response to someone else who posted.

Hi Freye (the OP)! THIS IS TYPICAL. And you are the poster child for how we can stay active and energetic and "suddenly" gain weight in our 30's and 40's. Women who do NOT strength train will, with time, finally see the results of just doing cardio or sport. Because your muscles have not been stressed with consistent strength training. Your choices of activities take "some" strength, but they are predominately CARDIO activities--even the rock climbing (your muscles are NOT fatiguing in 45 seconds with 8 reps, but are working on endurance--to hold takes some strength, but more endurance).

When you do just cardio the muscles are not challenged. The heart and lungs are, with the legs and limbs needing just enough strength to provide the aerobic benefits. Little by little, the muscle atrophies (I know it doesn't seem fair--but runners lose strength and muscle at almost the same rate as NON EXERCISERS! GRRR...). As the muscle atrophies, marbling of fat occurs, so the girth of the muscle is about the same, but the potential of strength diminishes. This can go unnoticed for 10 years or so--it's a slow process, although you might have noticed a change in the quality of the way the muscles/legs look. As the process of change in body composition progresses, the scale will finally start to tell the story. Because there is a decrease in muscle mass, and it's reached a critical point, the metabolism finally slows to the point that the process can really accelerate--fat will accumulate faster because the fat burning ability of the body (the muscle) is lowered to a point that it makes a big difference. In the course of 10 years a woman who is sedentary can lose about 5 pounds of muscle. That means she is now burning anywhere from 100-150 less calories per day just because of body composition changes. That may not seem like much, but if you eat just 110 calories more per day in a year than you need, you will gain 10 pounds in the course of a year. So, those 10 pounds that you gained are a result of body composition shifts, and you will end up in a FRUSTRATING cycle of trying to do more cardio to stay slim, which doesn't address the problem of LESS MUSCLE MASS.

SO, this is VERY fixable! You need to start strength training. You should be working your muscles to failure 2-3 times per week. NOW for the WARNING! Many women who are more prone to build muscle will have this scenario. THey start the process of weight training, and their muscles get sore. The soreness will cause their muscles to have micro-injuries, which brings more fluid into the area to rebuild and repair the muscle. This process PLUS the fact that as time goes on the muscles will start to wake up and regain it's original size will make the muscle SEEM like it's bulking up--it's NOT--there is FAT that has marbled it's way through the muscle which strength training seems to be the only kind of exercise that will burn it off--it seems that cardio does not have this same ability--perhaps because it fires up the slow twitch muscle fibers not the fast ones, perhaps because the muscles must have this more agressive stimulation of strength training. You have got to be patient for the strength training to work it's magic. The marbling will take a while to go away--as it does, the muscles will regain their lean strength and won't be so bunchy.

[CF-OC_gal]

Fri. - Jan. 27
5 min warm up - 5 min/1 min. intervals x4, 5 min cooldown on treadmill. Total time: 33 min.

That's a safe, smart and progressive build up you've got going with your running. Don't know how much attention you pay to your upper body and hand movement during your runs but that's important to aid in engaging your whole body in the running. You are almost at the point where I'm ready to ask you if you'd like to go for a run.

Don't ever forget to stretch the hammies after each run and keep them loose. I periodically get lazy and always regret it afterwards.

Have a great weekend.

[CF-OC_gal]

Good advice as always pierini! I used to be a "shoulder-shrugger" when running. Now I think often about shoulders, arms and how I land my feet.

If you were in town I certainly would. Today was a good day. I quit the cardio training last time with the group when I got hired. I was at 6 or 8 minute runs I think and I was able to do it outside.

I've got to watch my training intensity for this coming week so I'll play it by ear for the cardio. For the weight training sessions it will be 3 sessions of bodyweight balance and stability workouts.

More on that later.

[CF-OC_gal]

For the record:

Previous Journal Ramblings
http://www.discussfitness.com/forums...ent-30320.html
http://www.discussfitness.com/forums...ad.php?t=28936
http://www.discussfitness.com/forums...ad.php?t=27950
http://www.discussfitness.com/forums...ad.php?t=27035
http://www.discussfitness.com/forums...ad.php?t=26528
http://www.discussfitness.com/forums...ad.php?t=25409
http://www.discussfitness.com/forums...ad.php?t=24139

[CF-OC_gal]

I was just reading through some of my old workouts and came across this circuit I did instead of weight training for 3 weeks last winter.

Warm up with 10 to 15 minutes of easy jogging

1. Run 400 metres (or pedal for 1600 metres)
2. Do 5 chin-ups
3. Complete 36 ab crunches
4. Perform 15 squat thrusts with jumps (burpees)
5. Do 15 press-ups (pushups)
6. Complete 30 body-weight squats (fast)
7. Run 400 metres again (or cycle, see step 1)
8. Do 12 squat and dumbbell presses (with 5 pound dumbbells)
9. Complete 10 feet-elevated press-ups -
10. Perform 36 low-back extensions
11. Do 15 bench dips (triceps)
12. Complete 15 lunges with each leg
13. Run 400 metres
14. Repeat steps 2-13 one more time (for two circuits in all),

cool down with about 15 minutes of light jogging or cycling.

I remember it being tough to adapt to but I was getting a handle on it after the 3 weeks. Looking ahead, I think I may try using it again, soon, before my work schedule gets hectic. I'll need to keep the repetitions and quantity of joint stress down during the spring and summer rush or else I'll "run out of gas" during the day. I' think I should try the circuit before then since I remember it taking about 1 hour and 10 minutes to complete.

[CF-OC_gal]

It's a good idea to eat vegetables and fruits

TORONTO (CP) - When Mom or Dad told you to eat up all your fruits and vegetables "because they're good for you," they were right - although they may not have known all the reasons why. Now researchers conclude that a daily smorgasbord of fruits and vegetables can dramatically cut the risk of suffering a stroke.


An analysis of international studies involving 257,000 people found that those who ate more than five servings of fruit and vegetables a day had a 26 per cent reduced incidence of stroke, compared with those who ate fewer than three servings daily.

Individuals who consumed three to five servings cut their stroke risk by 11 per cent, said principal investigator Dr. Feng He, a cardiovascular research fellow at the St. George's University School of Medicine in London.
"This is a finding that clearly provides strong support for the current (U.K.) recommendations to increase fruit and vegetable intake to five or more servings per day," she said Thursday from London, noting that the average Briton eats only 2.8 servings per day.
"Based on these results, I would encourage everybody to increase their fruit and vegetable intake," said He.

Health Canada has been advising Canadians to eat five to 10 servings of fruits and vegetables per day for more than a decade, but a national average of actual consumption hasn't been determined, said Danielle Brule of Health Canada's division of nutrition policy and promotion.
A typical serving of fruit would equal one medium apple or medium banana; a single vegetable serving would consist of 125 millilitres of raw or cooked carrots or beans, for instance, or 250 millilitres of salad.

The British researchers analyzed pooled data from eight major studies that looked at the association between fruit and vegetable consumption and stroke in men and women from Europe, Japan and the United States.
Previous studies had shown that increased fruit and vegetable consumption was related to a diminished risk of stroke - both ischemic (caused by a blood clot in the brain) and hemorrhagic (bleeding in the brain) - but the strength of the association had been uncertain.

Dr. David Spence, director of the Stroke Prevention and Atherosclerosis Research Centre at the University of Western Ontario's Robarts Research Institute, agreed that the British analysis has better quantified the link between fruit and vegetable consumption and stroke reduction.
But the London, Ont., physician said Canadians shouldn't just load up on produce.
"You could do even better if in addition to increasing your intake of fruits and vegetables, you also increase your intake of whole grains and reduce your intake of cholesterol and animal fat," said Spence, who advises his patients to follow the Mediterranean diet.

That's because research has shown that the Mediterranean diet, which is rich in whole grains, olive and canola oils as well as fruits and vegetables - but with reduced consumption of meat, chicken and fish - can diminish the risk of stroke and heart attack by about 60 per cent.

Dr. He, whose study is published in this week's edition of The Lancet, said fruits and vegetables are loaded with potassium, antioxidants like vitamin C, folate and fibre. And while researchers aren't sure which one element (or combination) is responsible for chopping the risk of stroke, she said potassium is known to lower elevated blood pressure - a major risk factor for stroke.
That doesn't mean that popping over-the-counter supplements will have the same stroke-preventing effects as eating produce, experts say.

"Disease prevention might not be attributable to single nutrients, but to the interaction of nutrient and non-nutritive components in whole foods," Dr. Lyn Steffen, an epidemiologist at the University of Minnesota School of Public Health, writes in a commentary accompanying the study. "It is likely that the combination of nutrients and compounds in foods has greater health benefits than the individual nutrient alone."

So how many different fruits and vegetables should one eat each day?
Since vitamins, minerals and antioxidants differ from fruit to fruit and veg to veg, Spence advises his patients to put variety on their plates.
"It turns out that the antioxidants tend to be what gives each fruit or vegetable its flavour and its colour, and so eating fruits and vegetables of all different colours gives us combinations of antioxidants that are probably more effective than anything you can get in a pill."

Source

[CF-OC_gal]

Jan. 28 - off
Jan 29 Sun. - light (one set only) bodyweight, full body workout, single leg exercises and very light hand weights - 8-20 reps

Today, Jan. 30 - straight out continuous 20 min. workout on rower (I still love that thing) 5 min WU and CD. Didn't track HR apart from finger test (138bpm).

[CF-OC_gal]

Goals are still on track. Still struggling to get that green serving everyday but I am definately getting more.

I started taking flaxseed oil again (orange flavoured). I'm up to 1 TBSP per day aiming for 3 eventually.

My weight is steady at 134 and I'm only getting hints of metabolism hunger boosts.

Overall I'm liking this and I am adapting just fine.

[CF-OC_gal]

7 tiger moves in continuous motion for ten reps (moderate pace).

Legs, abs and lower back workout with bodyweight and stability ball. Single leg at a time (2 sets of each).

Felt good - it works out the glute stabilizers better than heavy weights.