Opt For Heart Health Everyday

We’ve turned the page on the calendar – the chocolate roses, truffles, heart-shaped foods and all that jazz are behind us. I’m not trying to dismiss February 14 as insignificant, but I do want to remind you that the heart is bigger than one day.

I want you to give equal attention to keeping your heart healthy and adopting a lifestyle that will help keep it that way. My goal is to motivate you to go beyond slipping into something red and looking good on the outside, to considering what you need to do to have a strong healthy heart inside.

EXERCISE

Include physical activity as part of your regular schedule. Some folks may have occupations that keep them walking and moving while others are in jobs that are sedentary, keeping them tethered to a desk all day. In either case folks need to exercise. If your job requires movement throughout the workday, include 30 minutes of physical activity, to aid in reducing stress. For those of you that are bound to a desk, see if your employer will invest in a few walking workstations. It is a win-win, you get needed exercise and your employer will benefit from healthier employees.

Everyone should include 30 minutes of physical activity at least five days a week to get their heart rate up. If you are not active now, ease into an exercise program after checking with your health care provider to make sure there is no reason to restrict physical activity.

CHOOSE A HEALTHIER DIET

Increase the amount of fruits and vegetables in your daily diet; choose an assortment of colorful items. Sure we all have our favorite foods, but mix it up and try something that is new to you. For example if you just love tomatoes-choose yellow or purple hues in place of the traditional red sometimes. According to the United Stated Dept. of Agriculture (USDA) Americans consume about 1.5 cups of fruits and vegetables; that is not enough. The national nutrition guidelines recommend 2 to 3 cups a day. Include more whole grain and high fiber foods in your daily diet. Folks don’t eat enough fiber and most need to eat more. By increasing produce in your diet, you can increase fiber intake. Eat whole grain breads, more beans, legumes, brown rice, quinoa and nuts.

Choose lean red meats, poultry and fish. Keep an eye on portion size, which should be approximately 4 ounces. As for dessert, which too many of us want to eat first, choose items that are not overflowing with sugar. Look to fruit or Greek-style yogurt that you can enhance with berries, and a few nuts. If you want a prepared dessert, consider cutting the portion in half and saving a portion for another day.

As for beverages, make sure you drink plenty of water, avoid high-sugar drinks and consume alcoholic drinks in moderation. Recommended amounts of alcohol are one drink a day for women and up to two drinks a day for men.

BAN SMOKING

This includes cigarettes, cigars, e-cigarettes and marijuana. Don’t smoke; smoking simply is not heart-healthy.

RELAX and REST

Learn to take a chill break, relax and do something you find enjoyable. Meditate, read a book, indulge in mindless television or enjoy a soothing bath. Relaxing helps manage stress, which will aid in heart health.

Get the sleep that you need. Adequate amounts of sleep allow your heart to rest and will lower your blood pressure. Sleep deprivation works against heart health-you will feel more stressed and crave higher calorie foods.

Is There Any Link Between Wrinkles And Lower Bone Density?

According to Dr. Lubna Pal, a Yale School of Medicine researcher, there might be a direct link between common facial wrinkles and bone density. As Dr. Pal analyzed the firmness of facial skin along with depth and quantity of the wrinkles, she observed how those with worse skin conditions also has a low density in the lower hip, lumber and spine among the middle-aged subjects who were all women. The opposite results also appear as well from those with firmer facial skin also have a great strengthened bone density.

A past study shows that 114 women were studied over a period of three years before their last menstrual period as researches numbered the firmness of the skin and the number as well as the depth of facial wrinkles. Each participant were scan for bone density and the hips, heels and the spine which was measured by DEXA, which is a dual-energy X-ray absorptiometry scans and ultrasounds. Those who displayed more wrinkles proven to have less bone density, while those with tough skin showed better degrees of bones. The results came in persistently as researchers showed common effects on other related symptoms known to play a role in bone density which includes race, smoking, body mass, and multivitamin take.

Skin and Bones Share the Same Protein

Skins and bones both share collagens, which is a group of proteins. As we begin to age, our body makes changes in collagen which may also relate to age-related changes of the skin. Dr. Pal has a theory that the connection between the bones and skin is a specific protein named type 1 collagen – which is a kind of building block of tissue in both skin and bones that tends to decrease with age. The theory continues as Pal believes that the skin is a major reflection on what’s happening inside, especially with the bones. There are also certain levels of wrinkles that can be an indicator to lower bone density as well as the facial wrinkles between the eyebrows.

The conducted study was previously presented at the Boston’s annual meeting of the American Society of Endocrinology in 2011. Medical experts who examined the study emphasized that the total data hasn’t been thoroughly reviewed by independent scientists and researchers as they also have noted that the said observation has a deep contrast with conventional wisdom. As an example, experts mention that the sun’s exposure is said to cause an increase in wrinkling the skin as well as damage the skin and cause sensitivity. However, the skin benefits from sun exposure as it increases vitamin D intake with is a nutrient that has been shown to grow strong bones. Thus, many women with signs and symptoms of wrinkles often carry strong bones.

Experts Say…

Another research investigator, Laure Rittie, PhD, says the study could have taken more tests by testing skin with controlled sun exposure. It seems as if the authors only took wrinkle severity on the face and neck rather than sun-protected skin that may reflect systemic and internal changes to possibly rule out any potential confounding factors.

More experts say they approve of the new idea of connecting wrinkles and bone health and the study is quite worth more studies and investigation. Linda A. Russel, MD, is a bone health specialist at the Hospital for Special Surgery in New York City, has also approved of the interesting idea with potential for developing an easier, cost-efficient option for screening bone density.

The research study is set to continue for another year as participants will be given an assessment for their skin and bone health in hopes of finding further results to confirm the initial observation.

So, is there any link between wrinkles and lower bone density?

With the outline of the observation, Dr. Pal’s observation does seem to make sense as the result of aging skin will suffer from skin damage. As bones and skin are made of the same protein, having more wrinkles will reflect on the damage of the collagen. As the bones are made up of a combination of mineralized collagen and a collagen matrix, facial wrinkles could be a window to help determine the actually condition of the bones.

However, the study may have missed the actual point altogether. As the study is in step with reductionism, the observation applied by the establishment is fragmented and rather simplified with relevant information – leading to disconnected conclusions. When scientists fail to look at the full screen, they may miss or completely ignore such dangerous side effects of the observation.

For example: Avandia, GlaxoSmithKline’s world’s best-selling drug for diabetes was used to sensitivity to insulin in Type ll diabetes became severely restricted in the US and entirely suspended in Europe in 2010. This was due to the terrible side effects of the drug as a study from Cleveland Clinic proven that patients who took Avandia had an increased risk of 43% chance of a hard attack as well as related cardiovascular problems.

It is no secret that with poor lifestyle habits and unhealthy diets will lead to an obvious poor state of health – which ultimately leads to other health problems and plenty of wrinkles. Without proper nutrition, your body will suffer from the void of antioxidants and nutrients that are needed to protect the skin. The same nutrients and antioxidants of course, are needed to help build strong bones as well.

When your body consumes a large myriad of chemicals from the foods to other artificial flavoring, it is only obvious to notice how damaged skin is much related to weakened bones that have a high potential for damage and fractures. Those who suffer from poor sleeping habits and lack of sleep can also increase your stress levels which are another factor that adds onto weakened bones. With a large number of studies, a steady result of unhealthy lifestyle and eating habits will only prove to have a negative effect overall on your entire body system.

Daisy Grace, PhD in health is a general health expert and who enjoys writing on different health topics. Read my articles to know about different health topics and how to take care of your Health.