How To Have A Healthy Heart

Here are “life’s simple seven “develop by the American Heart Association to enhance heart health and improve total well being.

1 Get active: All you need is thirty minutes a day of moderate exercise to lower your chances of having a heart disease. Aerobic activity improves your heart and makes your blood pressure drop, increase good HDL cholesterol, fights stress, curbs blood sugar,  reduce weight and improves confidence.

"Walking is a great way to improve heart health and it's free, easy and almost anyone can do it. Remember to include weekly strength training, flexibility and balance exercises.

2. Control cholesterol: the safe cholesterol level must be below 200 mg/dL. Cholesterol clogs the arteries and increases your risk getting a heart attack and stroke.

"The cholesterol, saturated fat and trans fat in your food spikes up your cholesterol, together with amount the body makes naturally,

3. Eat better. Eating lots of fruits and vegetables is the best way to make your body healthy. The American Heart Association also suggest consuming fish at least twice a week—Salmon and mackerel has omega 3 fatty acids that help lessens blood clothing in the arteries and help protect arteries  from being stiff.

4. Manage blood pressure. One of three adults suffers from blood pressure and most don’t know they have it. . High blood pressure is the most important factor that can lead to heart disease. The safe blood pressure should be less than 120 over 80. If your blood pressure is normal, your heart don’t work hard as much to pump blood through your arteries, arteries are elastic and are not over stretched and all your body tissues receives the right nutrients from a correct blood flow.

5. Lose weight: having an extra weight can increase your chances of high blood pressure, high cholesterol and diabetes. Reducing the pounds helps lower your risk.

6. Reduce blood sugar: Diabetes is a big factor for cardiovascular disease.  Having a healthy blood sugar level avoids diabetes which reduces your risk for heart disease. Diabetics should watch out for their blood sugar to avoid problems like heart disease.

7. Stop smoking: Smoking can lead to a lot of health problems such as heart disease, stroke and heart attacks.

Smoking and Breast Cancer

Young women who smoke have a higher risk of common types of breast cancer based on the latest study.

This study showed that women between 20 and 44 who smoked a pack of cigarette per day for at least 10 years is 60 percent more likely than those who smoke less to have estrogen receptor-positive breast cancer.

According to Dr. Christopher Li that there is a increase proof that breast cancer is another cause of smoking.

Prior researched showed evidence between smoking and cancer. This older studies have a different results for younger women who smoke.

Many unanswered questions were raised if smoking increased the risk of some forms of breasts cancers but not others. 

According to Li, a  senior author from the Fred Hutchinson Cancer Research Center in Seattle that there are  sub types of breast cancer and they have examine how smoking affects its sub-type.This data came from Seattle who were diagnosed with breast cancer between 2004-2010.

Base on the data from National Cancer Institute, there is one in every eight women that can develop breast cancer but the risk is lower for younger ones.

Young women who smoked were 30 percent to more likely develop breast cancer compared to those who never smoked.

The findings showed that women who smoked for at least 15 years were 50 percent more likely to have estrogen receptor positive breast cancer than smoker for a few years.

How to manage your work-life balance with keeping fit

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It is a common knowledge that exercise has many benefits one of which is balancing work and life. 

Research showed that being healthy physically can affect your mindset.

Individuals who work out regularly are more assertive and self-assured that they can handle anything. They are known to be calm and less stressed by the glitches between their home and work life. 

Every day we encounter many problems in both home and work. Both aspects can affect our life together and also separately.

Career conflicts can impede with your relationship with your family either by using much of your time or by burdening you psychologically. Problems at the office can dampen our spirits and we oftentimes go home depressed or angry. 

On the other hand, aggression's within the home can affect the quality of your labor. 

Personal disputes always find a way in your work performance. Family events can also compete with your work time. 

Exercise helps us to have a balanced, healthy work and family life.

By reducing stress, exercise empowers individuals to be more resilient and lively.

Tips for finding your stride

The workout of the day was a 5K. 

After hearing that, I could have had the fastest time running out of the gym.

I’m not a fan of running. A 5K?

5 Common Yoga Mistakes to Avoid

During my 15 years of teaching yoga, I have noticed some common mistakes that counter the benefits of yoga and can be downright dangerous. These problem-habits, such as forgetting to breathe, can sometimes reflect and reinforce how we live our daily life. If we rush through life, forgetting to take time to breathe, we will likely do the same in our yoga practice.

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Fitness tips to follow without using the gym

We always hear these different methods to exercise but how do we know which ones truly work? Well, not everyone is the same, so not every fitness tip will work. However, there are a few pieces of advice you may actually be interested in following!

On your bike, Runners

Once you’re hooked on running it can be hard to be convinced of the merits of doing anything different, but in fact variety is the key to making you run better and for longer.

Exercise that is different to running, but enhances it, is called cross training. There’s nothing not to like about cross training if you consider what it’s good for: injury prevention, rehabilitation, improving fitness, promoting recovery, boosting motivation - to name a few.

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