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Today one may find themselves bogged down under endless “to-do” lists at work and feeling as though they can’t come up for air. With the increasing number of heart disease cases in America and other health related issues today, it is important that we keep our bodies healthy. However, this entails work on our part. No time for working out? You can’t go for a 30 minute walk after work or on the weekends? How about some simple exercises right at your own desk at work? It may sound impossible and you may worry about people seeing you, but moving our bodies around during the day, leads to a healthier you.

An article in WebMD quoted Joan Price, author of The Anytime, Anywhere Exercise Book, to say “We are made to move, not sit at a desk 12 hours a day. As ergonomic as your desk or chair may be, sitting produces back pains, headaches, and listlessness. You become less productive.”

With this in mind, we may wonder what we could possibly do at work that would actually be considered productive exercise. This is the first in the series of two articles on this topic. This week covers aerobics at work as well as some low impact exercises and next week will cover stretching at work and other helpful tips.

Following is information from WebMD, by Jean Lawrence, that will help give you some ideas of how you can get up and move while at work.

Reach for the Sky

Stretching exercises are a natural for the desk-bound, to ease stress and keep your muscles from clenching up. Here are a few suggestions:

• Sitting tall in your chair, stretch both arms over your head and reach for the sky. After 10 seconds, extend the right hand higher, then the left.
• Let your head loll over so that your right ear nearly touches your right shoulder. Using your hand, press your head a little lower (gently, now). Hold for 10 seconds. Relax, and then repeat on the other side.
• Try this yoga posture to relieve tension: Sit facing forward, then turn your head to the left and your torso to the right, and hold a few seconds. Repeat 15 times, alternating sides.
• Sitting up straight, try to touch your shoulder blades together. Hold, and then relax.
• You get to put your feet up for this one! To ease the hamstrings and lower back, push your chair away from your desk and put your right heel up on the desk. Sit up straight, and bend forward just until you feel a gentle stretch in the back of your leg. Flex your foot for a few seconds, and then point it. Bend forward a little farther, flex your foot again, and hold for 10 seconds. Repeat on the other side. (continue reading…)

Today one may find themselves bogged down under endless “to-do” lists at work and feeling as though they can’t come up for air. With the increasing number of heart disease cases in America and other health related issues today, it is important that we keep our bodies healthy. However, this entails work on our part. No time for working out? You can’t go for a 30 minute walk after work or on the weekends? How about some simple exercises right at your own desk at work? It may sound impossible and you may worry about people seeing you, but moving our bodies around during the day, leads to a healthier you.

An article in WebMD quoted Joan Price, author of The Anytime, Anywhere Exercise Book, to say “We are made to move, not sit at a desk 12 hours a day. As ergonomic as your desk or chair may be, sitting produces back pains, headaches, and listlessness. You become less productive.”

With this in mind, we may wonder what we could possibly do at work that would actually be considered productive exercise. This is the first in the series of two articles on this topic. This week covers aerobics at work as well as some low impact exercises and next week will cover stretching at work and other helpful tips.

Following is information from WebMD, by Jean Lawrence, that will help give you some ideas of how you can get up and move while at work.

The article asks the question: can you actually go beyond working out the kinks and get some meaningful exercise in your cubicle?

Kelli Calabrese, MS, an exercise physiologist and spokesman for the American Council on Exercise, says yes. Calebrese believes in 60-second or 10-minute bursts of aerobic exertion. “This is cardio– if you get in your [target] heart rate zone,” she says. (continue reading…)

Do you suffer from headaches, fatigue, dizziness, dry skin, dry mouth or thirst? These are all signs of dehydration. Since water makes up about 60 percent of our body weight, it is important that we drink water each day. We can go without food for almost two months, but without water only a few days. Our body completely depends on water intake in order to function properly. Here are some ways that water helps our body:

• flushes toxins out of our vital organs
• carries nutrients to our cells
• helps us to feel full if we are trying to loose weight
• boosts our metabolism -especially if the water is ice cold because your body has to work to warm the water up, which burns a few calories in the process
• our heart doesn’t have to work as hard to pump blood throughout our body if we drink enough water
• helps prevent muscle cramping and lubricates joints in the body
• helps reduce fine lines and wrinkles in our face since it hydrates skin cells and plumps them up
• helps to flush out impurities and improves circulation in blood flow which in turn leaves our face looking rested, clean and glowing
• helps dissolve waste particles and passes them smoothly through our digestive tract
• helps our body by diluting the salts and minerals in our urine that lead to kidney stones
• provides a moist environment for ear, nose and throat tissues

So you may wonder just how much water is enough. Some experts say that you divide your weight (in pounds) by two and the resulting number is the number of ounces of water you need each day. For example, if you weigh 150 lbs., you should drink 75 ounces of water daily. The most common is the 8×8 rule – eight 8-ounce glasses of water per day. These are just two of the the many theories and there are several more out there. It is a question that probably each nutritionist or doctor will have a different answer to…since the answers are based on a variety of  factors. (continue reading…)

If you are someone that is putting one or two teaspoons of sugar in each cup of coffee you consume a day, you may want to read this article. Sugar is in added in so much of the food we eat, to be adding sugar on top of that may eventually lead to health problems. It seems that lately sugar has been making headline news as well as a contributor to American obesity and unhealthy lifestyles. People are becoming more aware of the dangers of too much sugar consumption, especially with the ongoing battle of attempts to ban super-sized sodas in New York City.

Natural sugars are found in our fruits, vegetables, milk and grains. These foods are good to have in our diets since they contain important minerals, vitamins and carbohydrates that our body needs. Added sugars are found in processed foods that we eat, and many Americans are consuming this type of food on a daily basis.

In fact, when we go to the grocery store and think we are doing a great thing by purchasing the reduced fat peanut butter, we need to take a moment to look at the nutrition label, because there is a good chance the sugar content will be higher than the regular peanut butter. Other processed foods high in sugar content that are common items on our grocery list are: soft drinks, juice, jams, syrup, some yogurts and cereals. Food is marketed in a way that we think things are good for us, but we need to be the smart consumer and read the labels. (continue reading…)

We are inundated with news reports stating how unhealthy Americans are and that cardiovascular diseases are on the rise. Recently in the news there were reports on the rise in salt intake showing that three quarters of adults worldwide consume almost double the daily recommended amount of salt in their diets.

Last week this rise in salt intake was presented by the Harvard School of Public Health researchers at the American Heart Association’s Nutrition, Physical Activity and Metabolism and Cardiovascular Disease Epidemiology and Prevention 2013 Scientific Sessions, thus the reason for the salt buzz in the media. The researchers noted that the increase in sodium intake may have been responsible for 2.3 million heart-related deaths worldwide in 2010.

According to the American Heart Association, an estimated one in three Americans who will develop high blood pressure, a high-sodium diet could be the reason.  The American Heart Association points out that

In some people, sodium increases blood pressure because it holds excess fluid in the body, creating an added burden to the heart.  Too much sodium in the diet may also have other harmful health effects, including increased risk for stroke, heart failure, osteoporosis, stomach cancer and kidney disease (1)

On a global scale, sodium intake from commercially prepared food, table salt, soy sauce, and salt added during food preparation, averaged nearly 4,000 mg a day in 2010. The World Health Organization recommends less than 2,000 mg a day of sodium; the American Heart Association recommends less than 1,500 mg a day.

With so many articles out there on the news and blogs, just like this one, it can be challenging to learn the facts. The American Heart Association breaks down the salt facts in a way that is easy to understand and provides helpful tools to learn to read nutrition labels and how to reduce sodium in your diet. The facts are out there and it is up to us to learn and educate ourselves and our loved ones so that we can live a healthier life.

(1) He FJ, MacGregor GA. A comprehensive review on salt and health and current experience of worldwide salt reduction programmes. J Hum Hypertens 2008.

[Information Source]

Eating healthy is something many people strive for yet they are not sure how to do it. The Academy of Nutrition and Dietetics annually sponsors an educational campaign in March, for the past forty years, called National Nutrition Month®. The purpose of the campaign is to draw attention to how important it is to make healthy food choices and to develop other healthy habits such as regular physical activity. The campaign provides a wealth of nutritional information that can help enrich lives and promote healthy lifestyles. This year National Nutrition Month® has the theme of “Eat Right, Your Way, Every Day”.

The Academy of Nutrition and Dietetics provides valuable information to help guide people to healthy habits. The links below are just a few highlights from the Academy of Nutrition and Dietetics that can get you started on the road to a healthier life!

20 Ways to Enjoy More Fruits and Vegetables

Eating Right for a Healthy Weight

Eating Right for Older Adults

[Information Source]

February 1, 2013 marks the 10^th anniversary of National Wear Red Day®, which was created by the American Heart Association, along with the National Heart, Lung and Blood Institute. The day draws attention to the number one killer of women: heart disease. According to the American Heart Association’s campaign, Go Red for Women, heart disease is the cause of 1 in 3 deaths in women each year, which is approximately one woman every minute. The American Heart Association’s Go Red for Women movement helps spread awareness about heart disease in women and educates people about the disease so that the facts are learned. Knowing the truth about the disease will help prevent the disease and save lives.

Over the next few weeks we will feature articles from the American Heart Association that will inform our readers what causes heart disease, whether women of all ethnicities have the same risk level, survival rates, statistics, warning signs and prevention of the disease. It is important to arm ourselves with the facts so that we can help ourselves and those around us to live heart healthy lives.

The following information is from the American Heart Association.

It’s true: Heart disease is the No. 1 killer in women. Yet, only 1 in 5 American women believe that heart disease is her greatest health threat.

Here are some more unsettling facts:

• Heart disease causes 1 in 3 women’s deaths each year, killing approximately one woman every minute.
• 90 percent of women have one or more risk factors for developing heart disease.
• Since 1984, more women than men have died each year from heart disease and the gap between men and women’s survival continues to widen.
• The symptoms of heart disease can be different in women vs. men, and are often misunderstood.
• While 1 in 31 American women dies from breast cancer each year, 1 in 3 dies of heart disease.

It’s time to focus on finding, and becoming the solution. Here’s what you need to know about the causes of heart disease and ways you can prevent it.

What causes heart disease?

Heart disease affects the blood vessels and cardiovascular system. Numerous problems can result from this, many of which are related to a process called atherosclerosis, a condition that develops when plaque builds up in the walls of the arteries. This buildup narrows the arteries, making it harder for blood to flow through. If a blood clot forms, it can stop the blood flow. This can cause a heart attack or stroke. (continue reading…)

Many people are familiar with chickenpox and may have had it as a young child. But are you aware the virus that causes chickenpox remains in your body in an inactive state for years and can reactive and cause a condition called shingles? It is called the varicella zoster virus. To give you an idea of how common shingles is, according to the Centers for Disease Control, almost 1 out of every 3 people in the United States will develop shingles and there are an estimated 1 million cases each year in the United States (CDC.gov).

People that are at risk of developing shingles are:

• Anyone at any age who has recovered from chickenpox
• People over 60 years of age have a higher risk (about half of all cases are among people over 60 years old)
• People with weakened immune systems – such as certain cancer and human immunodeficiency virus (HIV)
• People who receive immunosuppressive drugs (i.e. steroids)

Symptoms

WebMD lists the following three stages of shingles:

Prodromal stage (before the rash appears)

• Pain, burning, tickling, tingling, and/or numbness occur in the area around the affected nerves several days or weeks before a rash appears. The discomfort usually occurs on the chest or back, but it may occur on the belly, head, face, neck, or one arm or leg.

• Flu-like symptoms (usually without a fever), such as chills, stomachache, or diarrhea, may develop just before or along with the start of the rash.

• Swelling and tenderness of the lymph nodes may occur. (continue reading…)

If you have watched the news or read the newspaper recently you noticed numerous headlines about the rapid spread of the flu throughout the nation. Major cities have declared public health emergencies as the number of people infected grows and the death toll increases. The Centers for Disease Control and Prevention (CDC) keeps up-to-date information posted on their website so that people can know the symptoms of the flu, how to help protect themselves from it, and to how to help prevent the spread of it. The following information is from the CDC.

Flu Can Be Serious

Influenza, commonly called the “flu,” is a contagious viral infection that affects the respiratory system — your nose, throat and lungs. Symptoms of the flu can include fever, cough, sore throat, runny or stuffy nose, body aches, headache, chills and fatigue. Some people may also have vomiting and diarrhea.
Influenza is a serious disease that can lead to hospitalization and sometimes even death. Every flu season is different, and influenza infection can affect people differently. CDC estimates that from the 1976-1977 flu season to the 2006-2007 season, flu-associated deaths each season ranged from a low of about 3,000 people to a high of about 49,000 people.

Get a Flu Vaccine

The first and most important step is to get a flu vaccination each year. If you haven’t gotten vaccinated yet, you should still try to. With very few exceptions, everyone 6 months of age and older should get an annual flu vaccine as soon as vaccines are available. Vaccination is especially important for people at high risk to decrease their likelihood of getting sick and possibly having serious illness. People at high risk of serious flu complications include young children, pregnant women, people with chronic health conditions (like asthma, diabetes or heart and lung disease), and people 65 years and older.
At this point flu vaccine may be harder to find now than it was earlier in the season. You may need to contact more than one provider (pharmacy, health department, or doctor) to find available vaccine. The flu vaccine locator may be helpful to you in your search.

If you’ve already been vaccinated this season, you have taken the most important step to protect yourself and those around you from flu. Unfortunately, there are a couple of reasons why it’s still possible to get the flu despite being vaccinated. First, people may be exposed to a flu virus shortly before getting vaccinated or during the two-week period it takes the body to develop an immune response following vaccination. Second, there’s a possibility of catching a different flu virus not included in the vaccine. Most of the viruses characterized by CDC have been like the viruses in the vaccine, but the flu vaccine is not likely to protect against other viruses. And last, sometimes the flu vaccine doesn’t work as well for some people, which means that some people can get sick with the flu despite being vaccinated. The ability of flu vaccine to protect a person depends, in part, on the health and age of the person being vaccinated. In general, the flu vaccine works best among young healthy adults and older children. Some older people and people with certain chronic illnesses may develop less immunity after vaccination. For that reason, it’s important to know what else you can do to help keep you from getting sick, and what to do if you do get sick with flu.

Take Everyday Preventive Actions to Stop the Spread of Germs

Everyday preventive actions are steps that people can take to help slow the spread of germs that cause respiratory illness, like flu. They are not a substitute for vaccination. These include the following personal and community actions:

• Try to avoid close contact with sick people.
• If you or your child gets sick with a respiratory illness, like flu, limit contact with others as much as possible to help prevent spreading illness. Stay home (or keep your child home) for at least 24 hours after fever is gone except to seek medical care or for other necessities. Fever should be gone without the use of a fever-reducing medicine.
• If an outbreak of flu or another illness occurs, follow public health advice. This may include information about how to increase distance between people and other measures.
• Cover your nose and mouth with a tissue when you cough or sneeze. This will block the spread of droplets from your mouth or nose that could contain germs.
• Wash your hands often with soap and water. If soap and water are not available, use an alcohol-based hand rub.

Take Flu Antiviral Drugs if Your Doctor Prescribes Them

If you do get the flu, there are antiviral drugs that can treat your illness. They are a second line of defense. This type of medication is not available over-the-counter so you will need a prescription, but antiviral drugs can make your illness milder and shorten the time you are sick. They are most effective when started within 2 days of getting sick, though starting them later can still be helpful, especially for those with high risk conditions. Early treatment is especially important for people who are at high risk of flu complications. Your doctor will decide whether you need antiviral drugs and CDC has provided guidance on who should be treated.

Let’s all do our part to prevent the flu.

[Information Source]

It is hard to believe that Thanksgiving is just two weeks away. This is a good time to start planning your Turkey Day menu with your health in mind. Over the next couple of weeks we will share some delicious classic Thanksgiving favorites that are “lightened” up so that you don’t have to face that feeling, we have all had, of guilt after we indulge our Thanksgiving meal.

The following recipe for a healthy version of stuffing is from allrecipes.com.

Wild Rice Stuffing

Original recipe makes 12 servings – Prep 20 minutes – Cook 30 minutes – Ready in 50 minutes

Ingredients

• 2 cups hot water
• 4 cubes chicken bouillon, crumbled
• 1 (6 ounce) package wild rice, uncooked
• 1/2 cup butter
• 1 cup chopped celery
• 1/2 cup chopped green bell pepper
• 1 (5.5 ounce) package seasoned croutons
• 2 teaspoons poultry seasoning

Directions

1. Dissolve 3 cubes bouillon in 1 cup hot water. In a medium saucepan, combine wild rice with bouillon water, then fill with just enough cold water to cover. Bring to a boil. Reduce heat, cover, and simmer 25 minutes, stirring occasionally.
2. Mix remaining 1 cube bouillon in 1 cup hot water. Heat butter in a medium skillet over medium heat. Stir in celery and green pepper; cook until tender. Mix in remaining bouillon water. Pour skillet contents into a large bowl. Stir together cooked rice, croutons, and poultry seasoning.
3. Stuff turkey loosely, and cook turkey as directed. Or put stuffing into a well greased baking dish, cover, and bake 30 minutes in a preheated oven at 325 degrees F (165 degree C).

Healthy Tip:

Dressing, not Stuffing

Bake the dressing in a casserole dish rather than in the turkey, where it absorbs fat from the turkey as it bakes. It’s hard to slim down a stuffing recipe, so take a small serving if it’s your Thanksgiving favorite. Avoid recipes using sausage or bacon; wild rice and grains are more nutritious than bread stuffing.

[Information Source]

November 12th is World Pneumonia Day. This day of awareness was established in 2009 and is marked every year on November 12th in order to educate people about the causes, preventions, risks and treatments of pneumonia. This day also helps make us aware that pneumonia is the leading cause of death of children under the age of five (worldpneumoniaday.org).

It is important to learn about pneumonia and educate others to reduce our risk of getting it. One easy way to help prevent the illness  is to be vaccinated with the pneumonia vaccine Pneumococcal, in addition to your annual flu shot.   Under the new health care reform Preventive Care Guidelines these vaccines are fully covered by most health insurance companies. Please note that these vaccines may not be recommended for all individuals and you should check with your physician before obtaining any vaccination.

The following information about pneumonia is from the Centers for Disease Control and Prevention.

Pneumonia is an infection of the lungs that is usually caused by bacteria or viruses. Globally, pneumonia causes more deaths than any other infectious disease. It can often be prevented and can usually be treated.

Every 20 seconds, somewhere in the world, a child dies from pneumonia. Many of these deaths are preventable through vaccination and appropriate treatment.

What Is Pneumonia?

Pneumonia is an infection of the lungs that can cause mild to severe illness in people of all ages. Signs of pneumonia can include coughing, fever, fatigue, nausea, vomiting, rapid breathing or shortness of breath, chills, or chest pain. Certain people are more likely to become ill with pneumonia. This includes adults 65 years of age or older and children younger than 5 years of age. People up through 64 years of age who have underlying medical conditions (like diabetes or HIV/AIDS) and people 19 through 64 who smoke cigarettes or have asthma are also at increased risk for getting pneumonia. (continue reading…)

Halloween is approaching quickly! With so many little ghosts and goblins strolling through our neighborhoods, it is good to think about what we can do to ensure a safe Halloween. The following tips, from the Centers for Disease Control and Prevention (CDC), will help us all to have a SAFE and fun-filled Halloween. Happy Haunting!

The following information is from the CDC:

For many people, autumn events like Halloween and Harvest Day are fun times to dress up in costumes, go trick-or-treating, attend parties, and eat yummy treats. These events are also opportunities to provide nutritious snacks, get physical activity, and focus on safety.

Check out these tips to help make the festivities fun and safe for trick-or-treaters and party guests.

Going trick-or-treating?

	Swords, knives, and similar costume accessories should be short, soft, and flexible.
	Avoid trick-or-treating alone. Walk in groups or with a trusted adult.
	Fasten reflective tape to costumes and bags to help drivers see you.
	Examine all treats for choking hazards and tampering before eating them. Limit the amount of treats you eat.
	Hold a flashlight while trick-or-treating to help you see and others see you. Always WALK and don’t run from house to house.
	Always test make-up in a small area first. Remove it before bedtime to prevent possible skin and eye irritation.
	Look both ways before crossing the street. Use established crosswalks wherever possible.
	Lower your risk for serious eye injury by not wearing decorative contact lenses.
	Only walk on sidewalks whenever possible, or on the far edge of the road facing traffic to stay safe.
	Wear well-fitting masks, costumes, and shoes to avoid blocked vision, trips, and falls.
	Eat only factory-wrapped treats. Avoid eating homemade treats made by strangers.
	Enter homes only if you’re with a trusted adult. Only visit well-lit houses. Don’t stop at dark houses. Never accept rides from strangers.
	Never walk near lit candles or luminaries. Be sure to wear flame-resistant costumes.

Expecting trick-or-treaters or party guests?

• Provide healthier treats for trick-or-treaters such as low-calorie treats and drinks. For party guests, offer a variety of fruits, vegetables, and cheeses.
• Use party games and trick-or-treat time as an opportunity for kids to get their daily dose of 60 minutes of physical activity.
• Be sure walking areas and stairs are well-lit and free of obstacles that could result in falls.
• Keep candle-lit jack o’lanterns and luminaries away from doorsteps, walkways, landings, and curtains. Place them on sturdy tables, keep them out of the reach of pets and small children, and never leave them unattended.
• Remind drivers to watch out for trick-or-treaters and to drive safely.

Follow these tips to help make the festivities fun and safe for everyone!

[Information Source]

October is Breast Cancer Awareness Month and the annual campaign is designed to increase awareness of the disease and help people know how to detect the disease early on. The campaign also helps people know what steps to take to lower their risk of breast cancer. The American Cancer Society reports the following estimates and information regarding breast cancer in the United States for 2012:

• About 226,870 new cases of invasive breast cancer in women
• About 63,300 new cases of carcinoma in situ (CIS) will be found (CIS is non-invasive and is the earliest form of breast cancer)
• About 39,510 deaths from breast cancer (women)
• Breast cancer is the most common cancer among women in the United States, other than skin cancer. It is the second leading cause of cancer death in women, after lung cancer.
• The chance of a woman having invasive breast cancer some time during her life is about 1 in 8. The chance of dying from breast cancer is about 1 in 36. Breast cancer death rates have been going down. This is probably the result of finding the cancer earlier and better treatment. Right now there are more than 2.9 million breast cancer survivors in the United States.

After reading the above numbers, it is vital that we learn more about the disease and fight against it and encourage others to do the same!

The following information is from the Centers for Disease Control and Prevention.

Breast Cancer

Got questions about breast cancer and mammograms? We have answers.

Is breast cancer the most common cause of death for women?

No. Although many women get breast cancer, it is not a common cause of death. Heart disease is the number one cause of death among women age 40 and above, followed by stroke, lung cancer, and lung diseases. Breast cancer is the fifth leading cause of death.

What are the symptoms of breast cancer?

When breast cancer starts out, it is too small to feel and does not cause signs and symptoms. As it grows, however, breast cancer can cause changes in how the breast looks or feels. Symptoms may include—

• New lump in the breast or underarm (armpit).
• Thickening or swelling of part of the breast.
• Irritation or dimpling of breast skin.
• Redness or flaky skin in the nipple area or the breast.
• Pulling in of the nipple or pain in the nipple area.
• Nipple discharge other than breast milk, including blood.
• Any change in the size or the shape of the breast.
• Pain in any area of the breast. (continue reading…)

September is Atrial Fibrillation (AFib or AF) awareness month. According to the American Heart Association, an estimated 2.7 million Americans have AF. With so many people being affected by AF,  it is important that we learn about it and understand the warning signs. During the month of September we will share information from the American Heart Association that will define what AF is, what the symptoms are, getting the right treatment and how to reduce the risks for stroke and heart failure. To read about what AF is, click here.

The following information is from the American Heart Association and defines the symptoms and different types of AF as well as heart attack and stroke symptoms:

The most common symptom: a quivering or fluttering heartbeat
Atrial fibrillation (AF) is the most common type of irregular heartbeat. The abnormal firing of electrical impulses causes the atria (the top chambers in the heart) to quiver (or fibrillate). View an animation of atrial fibrillation.

Additional common symptoms of atrial fibrillation
Sometimes people with AF have no symptoms and their condition is only detectable upon physical examination. Still, others may experience one or more of the following symptoms:

• Rapid and irregular heartbeat
• Fluttering or “thumping” in the chest
• Dizziness
• Shortness of breath and anxiety
• Weakness
• Faintness or confusion
• Fatigue when exercising
• Sweating
• *Chest pain or pressure
  *Chest pain or pressure is a medical emergency. You may be having a heart attack. Call 9-1-1 immediately.

Are there different types of AF? Do they have different symptoms?
The symptoms are generally the same; however the duration of the AF and underlying reasons for the condition help medical practitioners classify the type of AF problems.

• Paroxysmal fibrillation is when the heart returns to a normal rhythm on its own.  People who have this type of AF may have episodes only a few times a year or their symptoms may occur every day. These symptoms are very unpredictable and often can turn into a permanent form of atrial fibrillation.
• Persistent AF is defined as an irregular rhythm that lasts for longer than 48 hours. This type of AF will not return to normal sinus rhythm on its own and will require some form of treatment.
• Permanent AF occurs when the condition lasts indefinitely and can no longer be controlled with medication. (continue reading…)

A study has been released that shows that children and teenagers are almost taking in as much sodium as adults and those who consume the most sodium have a greater risk of having high blood pressure compared to those who consume the least sodium.  One of the researchers involved in the study, Quanhe Yang, from the Centers for Disease Control and Prevention (CDC), said that the connection was particularly strong among overweight and obese children.

The study looked at the diets and blood pressure of 6,235 children between 8 and 18 years of age. The data shows that children in this age bracket are consuming an average of 3,387 milligrams of sodium each day, which is about the same amount that adults consume each day. The sodium intake for the children in the study ranged from 1,300 to 8,100 milligrams per day. The U.S. dietary guidelines suggests a consumption of less than 2,300 milligrams per day (less than one teaspoon of table salt) for people two years of age and up. Less than 1,500 milligrams is suggested for older Americans and people with high blood pressure.

Yang and the other researchers involved in the study found that for every 1,000 mg of extra sodium in the children’s diets, there was a one-point rise increase in blood pressure. They found that among overweight and obese children, each 1,000 mg of sodium led to a blood pressure increase of 1.5 points. With these types of numbers, we need to educate ourselves on the risks of cardiovascular disease, such as diabetes, hypertension and high cholesterol.

Reducing the amounts of sodium in children’s diets is not an easy task for parents. It takes time to figure out what foods contain salt and how much it contains. When dining out at restaurants, much of the food we consume contains high levels of sodium so it is difficult to manage our intakes when on the go. It is important to know that if the foods do not taste salty it does not mean it doesn’t contain salt. Many foods simply contain salt in order to preserve it. Also, we need to pay attention to food labels when grocery shopping. Below is a helpful chart from the CDC that shows the top food sources of sodium.

Top Sources of Sodium in the Diet

1. Bread and rolls
2. Cold cuts and cured meats
3. Pizza
4. Poultry
5. Soups
6. Sandwiches
7. Cheese
8. Pasta dishes
9. Meat dishes
10. Snacks

Chart: CDC Vital Signs – Where’s the Sodium

Click here to review the full research article released in the Pediatrics journal online 9/17/2012.

September is Atrial Fibrillation (AFib or AF) awareness month. According to the American Heart Association, an estimated 2.7 million Americans have AF. With so many people being affected by AF,  it is important that we learn about it and understand the warning signs. Over the next couple of weeks we will share information from the American Heart Association that will define what AF is, what the symptoms are, getting the right treatment and how to reduce the risks for stroke and heart failure.

The following information is from the American Heart Association and defines what AF is and what occurs during AF:

Atrial fibrillation (also called AFib or AF) is a quivering or irregular heartbeat (arrhythmia) that can lead to stroke and other heart-related complications. Some people refer to AF as a quivering heart. An estimated 2.7 million Americans are living with AF.

What happens during AF?
Normally, your heart contracts and relaxes to a regular beat. In atrial fibrillation, the upper chambers of the heart (the atria) beat irregularly (quiver) instead of beating effectively to move blood into the ventricles. About 15–20 percent of people who have strokes have this heart arrhythmia.

“Anything that allows blood to slow down or pool increases the risk of clotting, and so increases the risk of stroke,” says Dr. Steve Roach, Professor of Neurology and Director of the Comprehensive Epilepsy Program at Wake Forest University Medical School. If a clot breaks off, enters the bloodstream and lodges in an artery leading to the brain, a stroke results.“ This clot risk is why patients with this condition are put on blood thinners. People with atrial fibrillation have an increased stroke risk of about five percent per year.”

It’s the most common “serious” heart rhythm abnormality in people over the age of 65 years. Even though untreated atrial fibrillation doubles the risk of heart-related deaths and causes a 4–5-fold increased risk for stroke, many patients are unaware that AF is a serious condition. Watch an animation of atrial fibrillation.

According to the 2009 “Out of Sync” survey:

•  Only 33% of AF patients think atrial fibrillation is a serious condition
•  Less than half of AF patients believe they have an increased risk for stroke or heart-related hospitalizations or death

Not only does AF increase your risk of stroke, another sobering AF statistic is that 50% of those AF patients who do experience a stroke, die within one year.

[Information Source]

[Information Source]

Many of us know people that snore and we know that it can be a bit disturbing when we are trying to sleep, but more importantly, it can be very dangerous to those who are the ones snoring. The article below from the American Heart Association discusses sleep apnea and the health issues caused by this condition as well as the warning signs of it.

Sleep Apnea and Heart Disease, Stroke

Plain old snoring can get a little annoying, especially for someone listening to it. But when a snorer repeatedly stops breathing for brief moments, it can lead to cardiovascular problems and potentially be life-threatening.

It’s a condition known as sleep apnea, in which the person may experience pauses in breathing five to 30 times per hour or more during sleep. These episodes wake the sleeper as he or she gasps for air. It prevents restful sleep and is associated with high blood pressure, arrhythmia, stroke and heart failure.

Heart disease is the leading cause of death in America, and stroke is the No. 4 cause and a leading cause of disability. High blood pressure is a major risk factor for both. 

“The evidence is very strong for the relationship between sleep apnea and hypertension and cardiovascular disease generally, so people really need to know that,” said Donna Arnett, Ph.D., chair and professor of epidemiology at the School of Public Health at the University of Alabama at Birmingham and the incoming president of the American Heart Association.

A Common Problem
One in five adults suffers from at least mild sleep apnea, and it afflicts more men than women, Dr. Arnett said. The most common type is obstructive sleep apnea in which weight on the upper chest and neck contributes to blocking the flow of air. (Another type, called central sleep apnea, is far less prevalent.)

Obstructive sleep apnea is associated with obesity, which is also a major risk factor for heart disease and stroke. Besides obesity contributing to sleep apnea, sleep deprivation caused by sleep apnea can, in an ongoing unhealthy cycle, lead to further obesity, Dr. Arnett explained. (continue reading…)

With the fourth of July just about here, you may be scrambling to figure out what to whip up for that party you are going to or for a party that you are having. This Patriotic Berry Trifle   is simple to make and it is easy to transport to the party! It is sure to be a hit and it sports all the right colors for the holiday! Enjoy!

Recipe courtesy of Sunny Anderson for Food Netwook Magazine

Ingredients

• 1/4 cup plus 2/3 cup sugar
• 1/4 cup fresh lemon juice
• 1/4 teaspoon almond extract
• 1 premade angel food cake, cut into 1-inch slices
• 1 pound cream cheese, at room temperature
• 2 cups heavy cream, at room temperature
• 2 pints blueberries
• 2 pints strawberries, hulled and sliced

Directions

Brushing Up on Healthy Teeth: Quiz 

The following quiz and other valuable information about the health of our mouth and teeth can be found by visiting Delta Dental’s website.

Keeping your teeth healthy sounds simple: Brush twice daily, floss, and see your dentist regularly. But there’s more to it than that. Try this true-false quiz to see just how much you know about keeping your teeth their brightest, whitest, and healthiest.

1. You must brush and floss your teeth after every meal to prevent gum disease and cavities.

False. While it can’t hurt, brushing after every meal is not absolutely necessary. A good rule of thumb is to brush twice a day with a fluoride toothpaste   and floss at least once a day.¹

2. Brushing your teeth vigorously cleans your teeth most effectively.

False. A gentle back-and-forth pattern of short strokes removes plaque best. You should hold a soft brush with rounded bristles at a 45-degree angle to the gum line. Brush all surfaces of the tooth and up against the gum.¹

3. Flossing requires pulling the floss between your teeth and snapping it up against the gums.

False. Place the floss tightly against the side of each tooth and slide it up to the top edge and back down under the gum line. Never snap the floss against the gums.¹ If you have tight spaces between your teeth, try floss coated with wax.²

4. Oral Irrigators are an effective substitute for flossing.

False. While effective at removing stubborn food particles around orthodontic braces, oral irrigators do not remove plaque. Don’t use oral irrigators as a substitute for brushing and flossing.^{3 (continue reading…)}