WEIGHT AND THE HEART

In our last post we talked about becoming a healthier you and talked mostly about weight. Today we continue in that vein discussing the connection between weight and heart disease. The information discussed today comes from Dr. Ashish Sarraju, preventive cardiologist with the Cleveland Clinic. Possibly the most important reason to shed extra pounds is heart health. According to Dr. Sarraju, "For every increase in your body mass index, your risk of cardiovascular disease increases." It is not just because your heart has to work harder when you're carrying extra weight. Excess fat is connected to a number of conditions that are also risk factors for heart disease. "Fat tissue is associated with increasing the hormone systems that lead to high blood pressure. It can lead to cholesterol values becoming abnormal. It can increase the risk for prediabetes and diabetes and for sleep apnea. So not only are you increasing the stress upon your heart, you're actually increasing the chance that you're going to have all these other risk factors for heart disease, says Dr Sarraju.

Patients who are considered obese are at the greatest risk for developing heart disease. However, even moderately overweight patients increase their risk with every extra pound. "Any bit overweight matters," says Dr. Sarraju. Do you understand obesity? Obesity is having a body mass index, known as BMI, greater than 30.

There is good news. Losing even a small amount of weight, 5 to 10% of your body weight, can made a real difference in your heart health.

Our next post will give you some helpful tips from Dr. Sarraju.

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BECOMING A HEALTHIER YOU

We will soon be closing out 2026 and going into 2027. When you think about 2026 has it been what you wanted in health and weight? If it has, that's great, good for you! If it hasn't, have you thought about the reasons why? Is it because of a new major health problem, or is it something you can change?

For many people it is weight. If it is weight, it is probably weight loss. If that is you, keep reading. A big part of wellness is your weight and how you feel about it. You should feel confident, energized, and empowered by your own body. Below is a list of some benefits of a healthy weight.

1. Heart health
2. Less distress on joints
3. Increased self-confidence and self-esteem
4. Body awareness
5. Better posture
6. Higher energy levels
7. Better sleep quality
8. More motivation to be active
9. Improved mobility
10. More motivation to be social
11. A better outlook on life
12. A positive mood
13. A healthy diet
    
    
    
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TAKE A STAND FOR YOUR METABOLISM

Need to rev up your metabolism? It may be easier than you think. Try changing 30 minutes of sitting time a day to 30 minutes of standing or walking. This information comes to us from a study in the Scandinavian Journal of Medicine & Science in Sports. According to the study those who did the above daily experienced marked improvements in metabolic flexibility within six months. (Metabolic flexibility is a sign of better fat-burning and blood sugar control) The study authors noted that swapping sedentary time for light physical activity helps the body use energy more efficiently.

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HOW ABOUT SELF-HYNOPSIS FOR HOT FLASHES?

I know some may think I've fallen into the 'quack' trap, but you need to read on. This information comes from scientists, specifically psychologists, at Baylor University. Now I am very familiar with Baylor University since I have three family members who studied there. Two of my granddaughters have degrees from there while my daughter transferred to another school more suited to her field to graduate. The psychologists found that women who practiced self-guided hypnosis for 20 minutes daily had significantly fewer hot flashes after six weeks than the women who listened to white noise for the same period of time.  The experts believe self-hypnosis works by reducing the stress response that can trigger hot flashes.

You may be wondering how to do self-hypnosis, and unfortunately, I have no idea. And at my age, I am not interested in knowing. For those suffering with hot flashes, if you would like to try this method, you will find tutorials on YouTube. Go to YouTube and search "hypnosis for hot flashes." Good luck, ladies.

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A-FIB AND COFFEE

A-Fib is a condition marked by irregular heartbeats.  Doctors usually advise patients with a-fib to avoid caffeine and that is not good news for coffee drinkers. However, findings in JAMA recently suggest coffee might keep a-fib episodes at bay.  The study's authors determined that compared to those who abstained, a-fib recurrence was 39% lower in patients who drank a cup of caffeinated coffee a day. It seems the anti-inflammatory properties in the caffeinated coffee play a role in its benefits. So why not enjoy a cup of joe?

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HEAT OR ICE FOR A STIFF NECK?

A stiff, achy neck while it can be painful is a common occurrence.  According to Devin Trachman, DPT, a clinical director, it is often something you can treat at home. Trachman said, "Our neck muscles are resilient, so have confidence your body will bounce back." Now to whether to use a heating pad or an ice pack, that is up to you. Either should be applied to the sore neck 15 to 20 minutes at a time. Heat relaxes stiff muscles; ice brings down swelling and reduces inflammation. 

If your home remedy doesn't work, I suggest you contact your physician. A stiff neck that doesn't respond to the above remedies can be the indication of a more serious matter.

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HOMEMADE MEALS FOR HEALTH

The theme of yesterday's post was ultra-processed foods. So, along that line, it brings up eating homemade meals. Eating at home is one of the best ways to cut back on those ultra-processed foods. Research in the American Journal of Preventive Medicine found that eating one homemade meal a day improves the overall quality of your diet. It didn't matter how simple that meal was. Homemade soup, for instance, delivers good health benefits and is not hard to make or time consuming. An added bonus is saving money. The research mentioned above found that those eating more at home saved over $100 a month.

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ULTRA PROCESSED FOODS

If you want to improve your diet, one of the easiest ways is to become your own chef. I read an article that said homemade soups not only taste better, but they are also much better for you. Learn to cook for yourself and your family, if you aren't already doing so. Use as many fresh fruits and vegetables as you can. If fresh aren't available, use frozen. Learn to eliminate as many ultra processed foods as you can. A study in Systematic Reviews suggests that for every 10% reduction in your intake of ultra processed foods, you may lower your risk of dying from any cause by 10%. Yes, we will all die sometime, but it is important to live a healthy life as long as you can.

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NO GYM MEMBERSHIP?

No gym membership? Not to worry. Studies have shown that an expensive gym membership is not required for exercise. Per a study in the American Journal of Preventive Medicine, when people on a budget exercised by simply walking at a fast pace for 15 minutes a day. they lowered their risk of death from any cause by 19%. Even better, those who had existing health problems such as diabetes, heart disease or high blood pressure saw the most benefit. Brisk walks get the heart pumping. Have a sidewalk? No treadmill or gym membership needed.

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ANOTHER REASON TO EAT CHEESE

This one may surprise you, it did me. I love cheese but was surprised to learn it might decrease the risk of stroke. Since my grandmother and my mother both suffered major stokes, I was glad to see this information. Chinese scientists found that people who ate cheese daily were 29% less likely to suffer a stoke than those who rarely are cheese. They say the calcium in cheese helps keep a lid on blood pressure, while peptide compounds defend arteries against damaging LDL cholesterol. I will continue enjoying my cheese, which I probably have every day in one form or another.

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