heart

Today’s Health Tip ~ Drink Your Water – Dehydration Hurts Your Heart

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Water is Your BFF

Dehydration is known to have a deleterious effect on heart function, according to a review published in 2019 in Nutrients. When you are dehydrated, your heart needs to work harder to pump blood, which may cause your heart to beat faster. That may lead to an irregular heartbeat or heart palpitations. Dehydration also makes your blood thicker and constricts the walls of blood vessels, which strains the heart and can possibly lead to high blood pressure.

While staying hydrated may help with blood pressure and staving off weight gain, an article published in September 2022 in Hospital Nutrition also noted that adequate hydration is linked to lower incidences of fatal coronary heart disease and lower risk of both high blood sugar and type 2 diabetes. Dehydration, on the other hand, is linked to weight gain and obesity.

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Today’s Health Tip ~ Is the Pescatarian Diet Right for You?

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Interested in cutting meat out of your diet, but not fish?

Or are you considering going vegetarian but want some protein options beyond plants. Consider the pescatarian diet. This plan — more like a lifestyle — is vegetarian with one key difference: You also eat fish and seafood. . . . Eliminating meat and poultry from your diet and focusing on plants and seafood can be a healthy switch. Benefits of a pescatarian diet can include:

  1. Better Heart Health ~ “Eliminating red meat is a great way to boost your heart health,” says Registered dietitian Anthony DiMarino, RD. “Pescatarians can get all the nutrients they need without eating any beef, lamb or pork.”
  2. Lowers Risk of Cancer & Other Diseases ~ Fruits and vegetables are nutritional powerhouses. Eating a colorful array of fruits and vegetables is an important part of an anti-cancer diet. These foods contain nutrients and phytochemicals that help fight the cell changes that can lead to cancer.
  3. Good Gut Health ~ If your pescatarian plan includes lots of high-fiber foods, your gut is in for a treat. The fiber in plant foods helps prevent constipation and feeds your gut’s microbiome. Your microbiome is home to bacteria, fungi and yeast that live in your small and large intestines.“Your microbiome plays a key role in your immune system, digestion and metabolism,” says DiMarino. “A healthy microbiome can also boost your mental health.”
  4. Calmer Apetite ~ Many foods in the pescatarian diet, like legumes, nuts and seeds, can help you curb those afternoon cravings. These foods are naturally high in fiber and protein, which take longer to digest than simple carbs like chips and processed snack foods.

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Today’s Positive Thought ~ Set the GPS in Your Heart

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“Nothing is impossible to a willing heart (John Heywood).

Take a moment to set the GPS in your heart and then step out. Let your heart pull you toward your dream. With your heart as your GPS you will reach your destination.

Today’s Health Tip ~ Plant Based Foods are Good For You

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“Plant-based diets are so often recommended by dietitians because of the impressive amount of health benefits they offer,” says Siera Holley, a registered dietitian nutritionist with the Ohio State University Wexner Medical Center in Columbus. “Plants are nutrient-dense, which means they contain more beneficial nutrients – like vitamins, minerals, fiber and antioxidants – than calories,” she notes. All of those components are health-supporting, Holley says. “From health maintenance and prevention to disease management, research continually shows the positive impact diets consisting primarily of plants offer.”

Dr. Andrew Freeman, director of clinical cardiology and director of cardiovascular prevention and wellness with National Jewish Health in Denver agrees, saying quite simply that “plants are our friends. Every professional society, including the American Heart Association, American College of Cardiology, the American Diabetes Association – they all recommend a plant-based diet as one of the best ways to prevent disease. And it’s probably the single best antidote, if you will, to the traditional American lifestyle.”

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Think About It ~ Nature’s Beauty Surrounds Us

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Nature’s beauty surrounds us. All it takes is an open heart to see it.

Take a moment to catch a glimpse of the wonder and beauty surrounding you.

Optimism Works ~ Optimists Get Things Done

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“Optimists look for partial solutions,” that is, freed from the tyranny of perfectionism and from paralysis by analysis, they are open to taking small steps towards achieving success.* Source

When we believe we can get it done, we put our mind, back, and heart into the project. Setbacks only set us up to make a greater effort. Optimists have a no quit attitude.

Today’s Inspiration ~ The Heart Sees What the Eyes Cannot See

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“The best and most beautiful things in the world cannot be seen or even touched – they must be felt with the heart.”

~ Helen Keller

Today’s Health Tip ~ Nuts Have Multiple Health Benefits

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Nuts Provide Many Health Benefits

Nuts provide numerous health advantages. They lower the number of low-density lipoproteins (LDL) cholesterol and triglycerides, which improves heart health. Research referenced by the Mayo Clinic also suggests nuts can improve the lining of arteries, reduce inflammation linked to heart disease and reduce the risk of developing blood clots. 

Research from Harvard University also found that those who eat a healthy amount of nuts every day live longer, healthier lives than those who didn’t eat nuts. Now, research also indicates that nuts can help slow age-related cognitive decline.

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Today’s Health Tip ~ Laughing is Good for Your Heart

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It’s well known that laughter can be a valuable coping tool for those suffering from medical conditions. But according to one 2016 study published in The Journal of Epidemiology, it could also directly contribute to a healthier heart. Among male and female study subjects over the age of 65, those who reported laughing daily had drastically lower rates of cardiovascular disease and stroke.

Today’s Health Tip ~ Stress & Heart Problems

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A growing body of evidence suggests that psychological factors are — literally — heartfelt, and can contribute to cardiac risk. Stress from all sorts of challenging situations and events plays a significant role in cardiovascular symptoms and outcome, particularly heart attack risk. The same is true for depression, anxiety, anger, hostility, and social isolation. Acting alone, each of these factors heightens your chances of developing heart problems. But these issues often occur together, for example, psychological stress often leads to anxiety, depression can lead to social isolation, and so on.

Does reducing stress, or changing how you respond to it, actually reduce your chances of developing heart disease or having a heart attack? The answer isn’t entirely clear, but many studies suggest the answer is “yes.” There is much to learn about exactly how. Research indicates that constant stress contributes biologically to heart disease risk factors such as high blood pressure and the formation of artery-clogging deposits. Other research finds that chronic stress may make it harder to sleep, eat well, quit smoking, and exercise.

Fortunately, you can learn healthier ways to respond to stress that may help your heart and improve your quality of life. These include relaxation exercises (deep breathing, guided imagery), physical activity (walking, yoga), and staying connected with friends, co-workers, family members.

Source: Harvard Medical School Newsletter: Healthbeat

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