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Fascinating facts Cardio Fun Facts about the human T cardiovascular system By Metro Creative Connection
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he human hear t and the miles of blood vessels that snake through the body are a wonder to behold. Made up of three independent components, the cardiovascular system functions best when these three components, which include the hear t, lungs and por tal vessels, work cohesively. Each day 2,000 gallons of blood travel through the blood vessels to provide oxygenated blood to the body and remove waste materials, including carbon dioxide. That’s a lot of traveling. In fact, accor ding to
LiveScience, if you were to lay out all of the ar teries, capillaries and veins in one adult from end-to-end, they would stretch roughly 60,000 miles, which means that our blood vessels could wrap ar ound the Ear th 2.5 times. For more information on hear t health and conditions contact Owensboro Health Cardiology at 270-417-7500. Owensboro Health treats hear t conditions such as angina (chest pain), ar rhythmia, hear t infections, hear t failure, high blood pressure and much more.
he human cardiovascular system is nothing shor t of fascinating, and the following are some even more remarkable facts about this wonder of nature, cour tesy of Mercola, PBS, CPR Certified medical training group, and LiveScience. • The heart beats around 2.5 billion times in the average person’s lifetime. • Red blood cells have to move in a single-file line to fit through the miniscule capillaries in the body. • When the body is at rest, it takes about six seconds for the blood to go from the heart to the lungs and back. • A woman’s heart typically beats faster than a man’s heart, at a rate of 78 times per minute (mens’ hear ts beat 70 times per minute). • The corneas in a person’s eyes are the only bodily cells that do not receive a blood supply. • The thumping sound of the hear t is made by the four valves of the heart closing. • If a heart h a s
an adequate supply of oxygen, it can beat even when separated from the body, thanks to its own electrical impulse. • Unlike other cells, red blood cells do not contain nuclei so they have room to carry oxygen. However, this absence is why they cannot divide or synthesize new cell components. • Healthy bone marrow will constantly manufacture new red blood cells. • Within a tiny droplet of blood, there are about 5 million red blood cells. • The right ventricle is responsible for moving blood to the lungs, where it will receive fresh oxygen and nutrients. The left atrium and left ventricle receive this oxygenated blood back from the lungs. • The hear t begins beating four weeks after conception. The cardiovascular system is an amazing component of the human body.
Owensboro Health February Activities Fitness and Wellness Education Series • 30 minute sessions led by the Healthpark’s fitness team. • Sessions are free to members and non-members. American Heart Month How your heart improves and responds to physical activity 8:30 a.m., 12:30 p.m. and 6 p.m. Feb. 22 With heart disease being the No. 1 cause of death in the U.S., it’s important to understand preventative ways to improve the health of your heart. Join us as we discuss exercise intensity, modifications, and answer your questions on exercising correctly and safely. Owensboro Health Healthpark Valentine’s Massage Special Owensboro Health Healthpark is offering $10 off an hour for massages Feb. 1-14.
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Science proves need for omega-3s T By BPT
here’s no denying proper nutrition and a balanced diet are essential for good health. Yet with research on diet and lifestyle recommendations constantly evolving, it can be difficult to make sense of the varying news reports and seemingly endless barrage of information. Fortunately, when it comes to omega3s the fundamental science is clear: Omega-3s, which are considered essential fatty acids, are necessary for human health. Since the body can’t make them on its
own, it’s critical to obtain this important nutrient through your daily intake of omega-rich foods, primarily oily fish, or supplements. Let’s take a deeper look at the science behind omega-3s. With a number of gold-standard studies to point to, experts believe EPA and DHA (eicosapentaenoic acid and docosahexaenoic acid), the two omega-3 fatty acids found in fish oil, help reduce risk factors for heart disease, including high cholesterol and high blood pressure. The rate of research on omega-3s seems to be accelerating as scientists find consis-
tent evidence of the beneficial effects of this essential nutrient. In fact, of more than 30,000 scientific papers on omega-3s published on PubMed, there are roughly 3,200 clinical trials examining the impact of omega-3s on heart health, specifically. Here are a few research highlights: • In the last 10 years, every meta-analytical review that considered the whole body of human clinical evidence for cardiac or coronary death consistently found a significant benefit to omega-3 consumption. • Since 2004, there have been 13 meta-analyses linking omega-3s and the
decreased risk of cardiac and coronary death. • Results show fish oil consumption reduces cardiac death risk between approximately 10-30 percent. • A recent meta-analysis on EPA and DHA’s impact on blood pressure found fish oil can reduce systolic and diastolic blood pressure, and even benefit people who don’t have high blood pressure. The totality of evidence consistently shows EPA and DHA omega-3s reduce the risk of cardiac and coronary death, keep triglycerides in check and help maintain healthy blood pressure. However, it’s important to understand there is not a one-size-fits-all solution when it comes to health and disease prevention. Beyond a healthy and balanced diet, an individual’s age, health status and history, and lifestyle are important considerations when it comes to deciding if supplements may help fill a specific nutrient gap that cannot or is not otherwise being met.
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The best (and worst) foods for heart health By Metro Creative Connection
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o one wants to hear from their doctors that they have joined the millions of people across the globe to be diagnosed with heart disease. The Heart Foundation reports that heart disease, which includes diseases of the heart and cardiovascular system and stroke, is the No. 1 cause of death in the United States, affecting both men and women and most racial/ethnic groups. Heart disease also is one of the leading causes of death in Canada, claiming more than 33,000 lives per year. Many factors contribute to the development of heart disease, including smoking, lack of exercise and stress. Diet and whether a person is overweight or obese also can have a direct link to heart health. Diet, particularly for those with diabetes and poorly controlled blood sugar levels, is a major concern. A variety of foods are considered helpful for maintaining a strong and healthy heart and cardiovascular system, while others can contribute to conditions that may eventually lead to cardiovascular disease or cardiac arrest. Moderation enables a person to sample a little of everything, but not to make any one food a habit. For local, healthy foods, visit the Harvest Market every Wednesday presented by Owensboro Health. The market is in the Owensboro Christian Church parking lot on New Hartford Road and opens in mid-April. The following are some foods to promote heart health and some foods you might want to avoid.
Good
• Tree nuts: Tree nuts contain unsaturated fats that can help lower LDL cholesterol (the bad stuff) and improve HDL (the good stuff). Nuts also are a filling source of protein and other healthy nutrients. • Whole grains: Whole grains contain complex carbohydrates for energy, as well as protein and fiber. Fiber can help scrub cholesterol from the blood, lowering bad cholesterol levels. • Fatty fish: Many cold-water, fatty fish, such as halibut, herring and salmon, contain omega-3 fatty acids, which are heart-healthy. Omega-3s also can be found in walnuts, flaxseed and some soy products. • Beans: Beans and other legumes
Photo by Greg Eans, Messenger-Inquirer/geans@messenger-inquirer.com
Debbie O'Bryan with One Health Cardiology picks out a few yellow squash from the Trunnell's Farm Market stand on Wednesday while browsing around the vendors set up on the first day of the 2015 Harvest Market in the parking lot of Owensboro Health Regional Hospital. The market is in it's second year and will take place every Wednesday from 1:30 p.m. until 5:30 p.m. through September 2nd. Harvest Market is a joint venture between Owensboro Health and the Owensboro Regional Farmers' Market. are an excellent source of protein and can be a stand-in for meats that are high in saturated fat. Beans also contain cholesterol-lowering soluble fiber and folate, which can reduce blood homocystein levels. The Bean Institute reports that consuming beans may reduce cholesterol levels by roughly six to 10 percent. • Yogurt: Researchers in Japan found yogurt may protect against gum disease. Left untreated, gum disease may elevate a person’s risk for heart disease. Yogurt contains good bacteria that can counteract bad bacteria and boost immunity. • Raisins: Raisins contain antioxidants that may help reduce inflammation. Inflammation is often linked to heart disease and other debilitating conditions. Fresh produce also is a good source of antioxidants.
Poor
• Fried foods: Many fried foods have little nutritional value, as they tend to be high in saturated and trans fats. French fries are particularly bad because they are carbohydrates fried and then doused in salt.
• Sausage: Processed meats have frequently earned a bad reputation among cardiologists, but sausage can be a big offender, due in large part to its high saturated fat content. • Red meats: Enjoying a steak is probably not as bad as eating a deep-fried brownie, but it’s best to limit red meat consumption to about 10 percent or less of your diet. Red meats can have a considerable amount of cholesterol, saturated fat and calories. • Added sugars: Sugar can increase blood pressure and triglyceride levels. Sugar often hides out in foods that you would not associate with the sweetener. Plus, many people unwittingly consume too much sugar simply through sugarsweetened beverages and ready-to-eat cereals. • Salty foods: Leave the salt shaker in the spice cabinet and opt for herbs for flavoring, advises the American Heart Association. High-sodium diets often are to blame for hypertension, a major risk factor for heart disease. • Dairy: Artery-clogging saturated fat also can be found in dairy products, par-
ticularly the full-fat versions. Butter, sour cream and milk can be problematic when people overindulge. Opt for low-fat dairy when possible.
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esearch indicates that people who laugh a lot are much healthier and may live longer than those who don’t find time to chuckle. A good, deep belly laugh can provide your body and mind with a great workout. Dr. Lee Berk at the Loma Linda School of Public Health in Califor nia found that laughing lowers levels of str ess hormones and strengthens the immune system. The organization Laughter Works, which teaches
people how and why to laugh, says laughter can cause blood pressure to drop, blood to become oxygenated and endorphins to kick in, which can improve mood. And that’s just the beginning. Laughing can help reduce stress and promote stronger relationships between people who l a u g h t o g e t h e r. D a t a i n d i c a t e s children around the age of six laugh the most, laughing r oughly 300 times per day, while adults average only 15 to 100 laughs per day.
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Healthy habits to combat stress By Metro Creative Connection
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tress has an immediate and potentially long-term effect on the human body. Though it’s a natural response to both good and bad experiences, stress, when chronic, can produce a host of negative consequences that greatly diminish one’s quality of life. Combatting stress can sometimes be difficult, as the causes of stress are never too far away for many adults. In its 2015 “Stress in AmericaTM: Paying With Our Health” survey, the American Psychological Association found that money is the top cause of stress for Americans. The survey was conducted on behalf of the APA by Harris Poll, which asked more than 3,000 participants about their issues with stress. Sixty-four percent said money was a somewhat or very significant source of stress, and that number was even higher for parents (77 percent). Survey respondents also noted that work is a significant source of stress. Few adults can imagine a life that does not include financial- or work-related stress. But there are ways to combat stress that can benefit people’s long-term health and improve their present-day quality of life. • Develop a support network. Speaking about problems with trusted friends and family members can be an effective way to combat stress. The APA study found that participants who reported having an emotional support network reported lower stress levels than those who had no such networks to rely on. Try to overcome any reticence you might have about speaking about your stress to a close friend or trusted relative on those days when stress seems overwhelming. • Get more exercise. Routine exercise is another healthy way to combat stress. According to the Anxiety and Depression Association of America, studies have shown that exercise can reduce fatigue, improve alertness and concentration and enhance overall cognitive function. Those are considerable benefits to people dealing with elevated levels of stress, which can contribute to both physical and mental fatigue and negatively impact one’s ability to concentrate. Studies also have shown
Swap out sugar for better health By Family Features
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that regular exercise can decrease tension, which tends to increase as stress levels rise, and elevate and help to stabilize mood, which often decreases as stress levels increase. • Don’t lean on alcohol after stressful days. Many people respond to stressful days by consuming alcohol. While alcohol helps some people forget a stressful day, it also produces psychological and physiological side effects that can compound the effects of the very stress drinkers are looking to relieve. People who drink to alleviate stress may only be doing more harm with each drink, so find a way to cope with stress that has a more positive impact on both your body and mind than that produced by alcohol. • Breathe deeply. The American Institute of Stress notes that focused breathing is a relaxation response that stimulates the nervous system and promotes a sense of calmness. Deep breathing can combat stress, lower blood pressure and draw your attention away from those things that are causing your stress.
ou probably realize that eating too many sugary foods and gaining weight go hand in hand. What you may not know is that aside from loading up on calories that help pack on the pounds, consuming too much sugar can also harm your health in other ways. Consuming more than nine teaspoons of sugar a day for men and six teaspoons for women can lead to health problems, such as tooth decay, obesity and depression. Reducing your sugar intake can help more than your waistline; it can improve your overall health. First, it’s important to recognize that there are two types of sugar - natural sugar and added sugar. Natural sugar is found in fruits, milk and some whole grains. Added sugar is sugar that is added to processed foods and drinks, such as cookies, cereals and soda. Added sugar affects your body in many ways. It can be as addictive as drugs, tobacco or alcohol because it affects the same regions of the brain, triggering the pleasure sensors to release dopamine. Dopamine makes you want to eat more, even when you are not hungry. When you consume too much added sugar, your liver has to work extra hard to process it. Excess sugar in the liver often turns into fat, which can lead to liver damage or other health concerns, such as high cholesterol, diabetes or heart disease. It can also overload and damage your pancreas, which controls the blood sugar called insulin that powers your muscles and organs. Lack of insulin can cause muscle and nerve damage. Limit added sugars in your diet with
these healthy alternatives: • Skip sugar y cereals at breakfast. Instead, opt for a protein-rich meal. Options, such as eggs, turkey sausage and whole-wheat toast with peanut butter are healthier ways to fuel your day. • Bring healthy snacks to work to ward off the temptation of sugary treats. Some smart choices include: frozen grapes, trail mix, yogurt, almonds, apple slices and peanut butter with celery sticks. • Instead of pie, donuts or cake, curb your sweet tooth craving by reaching for fresh fruit, low-fat frozen yogurt or a fruit and yogurt parfait. • If you can’t substitute a fruit, make your treats small, such as a single fun-size piece of candy. • Sodas, energy drinks and sports drinks sneak in a lot of sugar calories. In fact, a single can of soda has nine teaspoons of sugar - the maximum an adult male should consume in an entire day. Skip the sugary beverages and try hot or iced tea, fizzy water or lemon water instead.
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Yoga 101
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he transition from childhood to adulthood can be over whelming for parents and teens alike. Parents know how important it is to manage their child’s health when they are young, ensuring they receive necessary medical care. However, as children become teens and young adults, and begin to take responsibility for their own health, there is often a decline in preventive care. Preventive care is an important part of staying healthy, but many teens only visit the doctor when they’re sick, or for sports and school physicals. After age 14, preventive care visits tend to decline. Those ages 11 to 14 have three times more preventive visits than adolescents 14 years and older. Parents play an important role in helping their teens and young adults navigate independent health choices and decisions. It’s important for parents to create an open dialogue on a wide range of important health topics, including smoking, alcohol, mental health, sexual health and immunizations. Parents should also encourage their older teen or young adult to schedule regular checkups to ensure their medical information and other necessary medical care is up to date. These checkups can begin the transition from parental
supervised health care to health care that young adults are personally responsible for. “As children grow older, we often see a decline in regular, proactive health care visits and a gap in health-oriented discussions between teens and young adults and their parents,� says Dr. Michael Resnick, president of the Society for Adolescent Health and Medicine (SAHM). “Parents need tools and resources that can help them directly engage with their children on important health-related issues, like immunizations, and encourage teens and young adults to begin to take responsibility for their own health.� SAHM developed and launched the THRIVE app, in collaboration with Pfizer and UNITY Consortium, to empower parents with an interactive resource that provides health information, checklists and conversation starters to help them guide their teen’s transition into adulthood. The THRIVE app is a comprehensive teen health-oriented mobile app created for parents to help teens and young adults aged 16 to 25 understand their role in and prepare to take ownership over their own health. Download THRIVE today on your Apple(R) or Android(TM) devices or learn more at tinyurl.com/SAHMTHRIVE.
Me
By BPT
• Fast a few hours before class Attempting yoga on a full stomach could lead to discomfort and cramps, so try to avoid eating an hour or two before class begins. • Start from a place of love - “You’ll go farther, faster if you take a loving attitude toward yourself and work from where you are, not from where you think you should be,â€? Kohler advises. Don’t feel pressured to perform as well as anyone else in the class. Do as much as you’re able without straining or injuring yourself. • Leave distractions outside the studio - Leave cell phones and pagers in the locker room or your car; never bring them to your yoga mat. Yoga studios are also typically quiet environments in order to foster relaxation and peace, so try to leave socializing and business outside.
READ sse E
Preparing your teen to manage their health
ore than half of all Americans exercise regularly, according to a 2015 Gallup poll, but there’s still room for most people to improve their fitness. Even if you’re exercising a few times a week, that may not meet recommended activity levels. If you’re looking for a type of physical activity that fits easily into your lifestyle, delivers physical and mental health benefits, yet is gentle enough to be done ever y day, yoga may be what you’re looking for. If you’ve never considered yoga, or have thought of it but weren’t sure whether it’s for you, Kohler offers some insights into how yoga works and the benefits it offers: • Any age is right - Yoga is good for people of every age, from children to senior citizens. In fact, many studios offer classes for new moms and their infants to help mother’s post-childbirth recovery and facilitate bonding between Mom and baby. Its benefits for older demographics are also widely recognized, from helping improve balance and flexibility, to gently improving muscle tone and strength. • You can jump right in - While many people will enjoy a one-on-one experience with a certified yoga instructor, it’s not necessary to take private lessons before joining a class. Studios like Yoga on the Lake offer a variety of beginner-friendly classes, as well as individual lessons for those who want a more private setting for learning the basics, or who want to work on specific personal goals. • Yoga is great for varying levels of physical ability - You should always consult your doctor before beginning any new fitness routine, especially if you have existing health conditions. That said, yoga is accessible to people of virtually all fitness levels, from those who are starting out sedentary to people who are very physically active. You don’t have to be particularly flexible to get started, either; yoga gives you flexibility. And for yoga enthusiasts, yoga sculpt formatted classes provide a high-intensity yoga option. • It’s about more than just improving flexibility - Better flexibility is probably one of the best-known benefits of yoga but it’s far from the only one. Ultimately, yoga aims to bring together the mind, body and spirit in healthful physical activity.
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