You end up reading article after article saying something completely different.  Instead let’s do a quick break down on what we do know and what you should do about it.

There has been no clinically proven cause and effect relationship between oral health and heart disease.

The Oral Health and Heart Disease Connection:

• There is a link – in other words something is going on that connects the two, but science has yet to prove what this connection is and why it exists.  There are many theories as to why, but none have been proven conclusive multiple times.  The link has established that if you have gum disease your chances of heart disease are higher than those without gum disease, yet they are still looking for a good proven scientific explanation.
• Oral health may be a warning sign – the best way to approach the unproven research is to use oral health as a warning sign.  If you have been fighting gum disease and other oral issues, then make sure you are also working with your primary care doctor to ensure that you are healthy and that your risk factors for heart disease are under control.

What You Should Focus on:

The best thing that you can do is to stop worrying about a possible connection and instead focus on good oral health.  While at the same time focusing on an overall healthy lifestyle, it is much more important that you focus on controlling proven heart disease risk factors such as high blood pressure, cholesterol and smoking.

What does this overall healthy approach look like?

• Brushing  your teeth 2 – 3 times daily
• Flossing daily
• Regular checkups with your dentist & primary care physician
• Cardiovascular Exercise
• Improved Nutrition
• Stress Management

Focus on staying healthy and working with your doctor to ensure an overall heart healthy lifestyle, instead of worrying about still unproven heart disease causes.  In fact, I am off to brush my teeth and workout after doing this research, why don’t you?!

Don’t stress!  There are ways to cheer yourself up that can be simple and quick.

My Favorite Ways to Cheer Up:

• Small Indulgences – Fancy and decadent can make for a quick turnaround in your attitude.  For example one time I was having a rough day and called my friend to see if I could stop by. I did not have much time, but she was great at knowing exactly what was needed. When I arrived she had made a cake (she reduced her stress by making cakes – always good to have a friend like that), and had put a slice of cake on a china plate, made coffee and put that in a nice china cup.  As simple as this was the decadent piece of cake and the formal setting really cheered me up.  So now, I will take the time to make things just a bit nicer.
• Put on your favorite music and dance around the house or at least sing out loud.  I keep a playlist on my phone of songs that I know pick me up and keep me going!
• Get moving – as much as you don’t want to exercise right now, it does help you to cheer up.  Exercise releases good hormones that make you happy, so at a minimum try and get 10 minutes in.
• A good cup of coffee and a browse around a book store.  I don’t know what it is about book stores, but they calm me and make me happy.  Coffee helps too!
• A dip in the pool or hot tub.  I have been swimming since a really young age; water makes me calm and happy.
• Watch funny YouTube videos.  My personal favorite?  Laughing babies, I love the sound of laughing babies it always makes me smile.

How to Cheer Yourself Up:

If some of my favorite ways don’t sound good to you, create your own cheer up list.  Write down everything that you do that makes you happy.  It does not matter how small or large the activity or item is, if it makes you happy then write it down.  Once you have your list keep it in a place that you can easily access when you need to cheer up.

Then on your bad days go through the list till you are feeling better.

Remember we create our own happiness, so take action everyday to make sure you are happy and living the life you deserve.

Your Turn – how do you like to cheer yourself up?

Everyone has a location that is perfect for them (and this may change as your life changes), the key is finding your perfect location.  Some of the options include:

• The gym – great for having many options for exercising and you don’t have to purchase equipment.  However it does cost money and you have to get up and head to the gym, which can take up extra time.
• Home – great if you don’t have extra time to be heading to the gym.  Yet you need to purchase all the equipment you need and be disciplined enough to actually exercise.
• Outside –You can do so many great physical activities outside.  From running to rowing and even body weight exercises.  The only cost is your clothing and like working out at home, you simply step out the door and get going so no extra transportation time.

The key to picking your perfect place is to determine what factors will distract you from exercising and then select a location that eliminates that distraction.

Here are some ideas for different distractions that might help you figure out where to exercise.

New to Exercise: I Have No Clue Where to Start

If you are new to exercise and have no idea what you are doing or what you might even like then you should experiment.  Get a temporary membership at the gym and try that out.  Purchase some small dumbbells and an at home video (Here is a review my favorite at home video) to see if you can be disciplined to exercise at home.  Or just lace up your shoes and head out for a walk.

Give each item some time to figure out if it will work for you.  A week at the gym might leave you excited and feel like you’re on track.  Yet after a few months you may tire of it.  Try something new then to compare it, don’t give up just because you have not found the right place right away.

I Don’t have Time to Get to the Gym

If you find that you are always running out of time and just can’t seem to get your exercise in, then you are probably going to want to consider finding something you can do at home or outside.  Unless the gym is right across the street from you it takes time to load everything up and get to the gym.  It is much easier to wake up and hit play on the DVD player than it is to get out the door.

I used to be exclusively a “gym rat” but once I had my son I found that the extra time needed to get to the gym was a deterrent.  I then switched to working out at the house but struggled because I did not have the right program.  Once I did find the right program for the house I have been good to go.  Experimenting and being flexible is the key if you are going to exercise at home, so give yourself time to adjust.

I Hate Exercise Equipment

If you skip your cardio because you hate equipment it might be time to head outside or into a gym class.  Outside there are many options including running, biking or even outdoor boot camps.  Inside at a gym you also get many options for cardio in a class setting.  This gets you off the equipment plus gives you variety and you don’t have to worry about the weather.

The most important thing for you to keep in mind is that it might not be that you hate exercising but instead hate exercising where you are.  Keep trying to find the perfect combination of your favorite exercise and favorite location to keep you going.  Eventually you will find the perfect combination for your cardiovascular health!

Picture Courtesy of Elvert Barnes

You may know that fish are good for you, but you may not be aware of all the benefits they offer. Fish contain super nutrients called Omega-3 fatty acids, also known as polyunsaturated fatty acids. Find out about the best types of fish for heart health – those high in Omega-3.

Unfortunately, the human body is unable to make the Omega-3 nutrient on its own, so it relies on outside sources, such as fish that are rich in this nutrient. We are increasingly aware of the necessity and benefits of consuming Omega-3 because of the significant health benefits it provides.

Some of the benefits include; proper brain development and growth process, boost heart health, lower triglycerides plus new research is showing benefits to fighting depression, some forms of arthritis and more.

Experts suggest that certain types of fish should be eaten as part of a healthy diet at least twice per week.

Omega-3 Helps to Prevent Heart Disease

In order to understand why Omega-3 is necessary for heart health, you need to first understand how this nutrient works. When you consume these fatty acids, they reduce inflammation in the body, which is a cause of heart disease. When Omega-3 reduces inflammation, it reduces damage to the arteries which can cause plaque to build up when the body attempts to repair the damage.

Fish High in Omega-3

Certain types of fish contain higher levels of Omega-3 than others. Salmon is one type of fish that contains high levels of these essential nutrients, but you want to use cautions when choosing your salmon. Experts suggest that you only eat fresh caught salmon rather than the kind that is raised on the salmon farms. Those small-pen salmon often are contaminated with lice and other diseases. King Wild caught salmon has the most Omega-3’s of your fresh salmon.

Tuna is also a wonderful source of Omega-3 fatty acids. While getting tuna fresh is always the best way to go, store bought tuna is also considered a good source. If you’re worried about your calorie intake, pay attention to the type of liquid in which the tuna is stored, as this can play a large role in the amount of fat in the tuna. Avoid oil-based tuna sources and choose those that are water-packed. White tuna is generally the best choice, as it is low in calories but high in nutrients.  (My Healthy Tuna Salad Recipe)

Sardines are a small, power-packed fish that you can eat as a source of Omega-3. You can eat sardines raw or cooked.  If you are a busy person who has a difficult time incorporating these foods into your diet, you can simply open a can of sardines and get your weekly amount.

Other types of fish that are low in calories and high in omega-3 include: lake trout, herring, and mackerel.

If you are not a fan of fish, you may consider using a supplement.  Please speak with your doctor before taking a supplement for this purpose as it does impact your blood and can interact with other medications.

Not all heart disease prevention has to be a depriving and negative change.  Eating great tasting fish is an easy and tasty way to decrease your risk of heart disease, so add it to the menu today!

Resources

Photo Courtesy of snowpea&bokchoi

University of Maryland Medical Center (2013). Omega-3 Fatty Acids.

Seafood Health Facts

WebMD

How Cholesterol is Good for You

Cholesterol helps to build the outer layer of cell membranes, which is essential for a healthy body. Cholesterol is important for determining which molecules are able to pass into the cell and which cannot. Without cholesterol, any molecule can pass through, and this can lead to some serious health problems.

The production of sex hormones also depends on your cholesterol, as do the hormones that your adrenal glands release. Having overactive or under active adrenal glands are both often related to too little or too much cholesterol.

Cholesterol also helps with the conversion of vitamin D from sunshine. So, when you’re feeling a lift in your mood from the sun outside, you can relate that directly to the cholesterol allowing the vitamin D to enter your body and perform its function. When you receive the vitamin D through the sun, it can actually help your cardiovascular function, where vitamin supplements are unable to do that.

Other vitamins depend on cholesterol as well, such as vitamins A, E, D and K. These are fat soluble vitamins and cholesterol allows them to metabolize. The last important function of cholesterol is that it helps insulate your nerve fibers, and cholesterol is the only fat that is able to provide that function.

How Cholesterol is Bad for You

High levels of cholesterol are one of the leading causes of heart attack. High cholesterol leads to heart disease because when there is too much cholesterol in our bodies is begins to accumulate in the arteries. It will attach itself to tears in the arteries and continue to pile up which eventually blocks the flow of blood to the heart.

What is a Good Cholesterol Number

If you want healthy cholesterol, you need to keep it within normal levels. Anything that is over 200 is considered high for your total cholesterol level, with over 240 being extremely high heart disease risk. A complete cholesterol check is called a lipid profile and it will look at: LDL, HDL and some other small forms of lipids plus triglycerides.

The LDL is the low-density lipoprotein, and this is your “bad” cholesterol. In fact some consider this to be the most important number you focus on. If two people have the same total number for cholesterol but one has a higher LDL, they are actually at a greater risk for heart disease. For the LDL level, anything less than 100 is optimal, but if you have many risk factors for heart disease you may want to target 70.

The HDL is the good cholesterol and stands for high-density lipoprotein. Your HDL will actually help clean up the excess LDL. With HDL, you want that level to be high, anything above 60 is good. Low HDL that is considered a high risk for heart disease if it is below 40.

At the same time they check your cholesterol they will also check your Triglycerides. Triglycerides are the most common form of fat in your body. Most of the fat gets used for energy, but some of it gets into the blood stream and can cause problems for your heart disease risk. Your total triglyceride level should be less than 150 to be considered normal.

Cholesterol levels should be measured once every five years for those over the age of 20 and are healthy with no heart disease risk factors. I actually do mine once a year since our family has a strong history of heart disease. Talk with your doctor to determine how often you should be checking yours.

Causes of High Cholesterol & How to Lower Cholesterol

Cholesterol can be high for two main reasons; hereditary factors and diet. A diet high in processed items, fried foods and fats all contribute to high cholesterol. Plenty of fresh fruit, nuts, grains and fresh water fish will help keep your levels in check. Other lifestyle choices also play a role, which include not smoking, decreasing use of alcohol and beginning an exercise program.

The important thing to remember is cholesterol directly impacts your risk for heart disease and that you can reduce your cholesterol without the use of drugs. You can review my article on how I lowered my cholesterol and then talk with your doctor for other ideas for lifestyle modifications.

References:

Medical News Today (2009). What is cholesterol and what causes cholesterol?

WebMD (2011). Understanding cholesterol numbers.

Prevent, Halt & Reverse Heart Disease: 109 Things You Can Do by Joseph C. Piscatella & Barry Franklin, PH.D.

So in honor of American Heart Month I want to challenge you to take three small steps to get your heart healthy!  Small steps can make a world of difference in your health.  In fact it has been shown that just 10 -20 minutes of moderate exercise a day can increase your good cholesterol by 5% (AHA) and it will decrease your coronary heart disease risk by 14%.

So if you are ready to commit to three small changes here are some easy health tips for you to get started.

• Walk at a brisk pace 15 minutes a day – grab the dog, the kids or your spouse and take a quick walk.  Or do it on your lunch break, the important part is to just get moving.
• Eliminate one processed food in exchange for a natural one.  For example instead of bagged French fries make your own from real potatoes.  It really is not as hard as it sounds.  Cut a potato, season with olive oil and spices and bake for 40 minutes.  If I can do it then trust me you can too!
• Practice meditation for 10 minutes – stress is a risk factor for heart disease because of increased blood pressure that stress causes, so work on lowering your stress with meditation or even yoga.
• Drink water – try and aim for at least 8 glasses a day. You can start by slowly increasing your intake by a glass a day.  Water cuts back on hunger and allows your body function better.
• Get 30 more minutes of sleep each night.  As American’s we underestimate the value of sleep.  Lack of sleep means that our bodies don’t have time to heal themselves, it will make you hungrier the next day and it will even decrease your will power.  So make it a point to go to bed a few minutes earlier – you will be amazed at the difference in how you feel with just 30 minutes extra.
• Eat one extra serving of fruit or vegetable.  Many of us are not getting the right amount of fruits and veggies, and it can be overwhelming to add five all at once.  Instead add an extra one a day for now and work up to more next month.  (Check out the fruit and veggie challenge)
• Get a massage – who said small changes had to be bad?  Massage is great for circulation, and stress reduction.  In fact it has been shown that the more regular you have massage the better impact on your blood pressure so get one monthly!
• Get a pedometer and track your steps.  You might be amazed at how little you are actually moving during the day.  So in addition to that 15 minute walk you are doing get a pedometer and make sure you are hitting 10,000 steps a day.                                         
• Replace your desk chair with an exercise ball.  This will force you to use your muscles and have better posture throughout the day, which increases the amount of calories you are using.  This might decrease your weight and the lower your weight the better your heart.
• Cook at home one extra night a week.  Restaurant food has more calories and typically more preservatives, so by cutting out one extra night out you can improve your health dramatically.
• Don’t add salt to your food when it is served.  Most American’s get too much sodium so skipping the extra salt is a big benefit to your heart.

Did these easy health tips give you ideas on what you can do to prevent heart disease?   Fantastic, now you can also join us at the Go Red Movement and join us in spreading the word about heart disease.  Your heart will thank you!

Your Turn – What other quick and easy health tips do you have to share?

Sometimes the anxiety of a medical test comes from not knowing what to expect, so let’s take a look at exactly what it is, what will happen and what they are looking for.  Plus we will look at some preparation guidelines for before the test and what happens after the test.

What is a Cardiac Stress Test

A cardiac stress test (also known as treadmill stress test or exercise stress test) will help your doctor determine how hard your heart must work to keep up with the demands of your body.  As your body exercises it needs more blood carrying oxygen to all parts of your body for you to keep functioning at an optimal level.  If your heart has blockages or other heart disease issues it will not work as it is supposed to during the cardiac stress test.  Specifically they are looking for abnormal heart rhythms and not enough blood flow.

During the test they will monitor:

• Heart rate
• Breathing
• Blood Pressure
• Electrocardiogram (EKG)
• How you are feeling

Cardiac Stress Test Process

When you arrive for your stress test you will be hooked up to equipment that monitors your heart. They will take an initial reading on some metrics such as heart rate.  Next you start walking on a treadmill (sometimes a bike) at a slow pace and flat level.  Slowly the speed and the incline increase, so it replicates you running up a hill. As the intensity of the test progresses they will watch the impact of the extra work on your heart.

The video below shows a demonstration of the test.

How to Prepare for a Cardiac Stress Test

You will want to check with your doctor on the specifics that you need to do to prepare for the test.  We all have different circumstances, medicines and conditions so it is important that you know exactly what your doctor wants you to do for the test.  The last thing you want to do is arrive for the test and have to reschedule because you missed a preparation step.

With that said, here are some general things your doctor will typically request:

• Do not drink water four hours before the test.
• No caffeine for 12 hours before the test.
• Some of your medications your doctor might have you hold off on taking.  Especially heart and diabetes medications.  *****Talk with your doctor before skipping any medications – ever!!!!*****
• Wear comfortable walking or running shoes.
• Bring your inhaler if you use one.

What Happens After the Test

After your stress test the doctor will review the results.  Depending on the outcome he/she will either have you do additional testing to determine the exact level of blockage in your arteries or prepare a plan of action to deal with the outcome.

Remember to relax and know that this test is to help you stay healthy by knowing exactly what is going on with your heart.

You’re Turn – Have you ever taken a cardiac stress test?  What would you share with someone who has never had one?

You want to be healthy.  You want to go for regular checkups to make sure you are doing well.  But the stress and anxiety over the medical process and waiting for test results makes you want to run and bury your head in the sand.  I know exactly how you feel, waiting to see if you have high cholesterol or an abnormal heart rhythm or high blood pressure is enough to give you high blood pressure.

At the same time you are worried that you might have health problems, our medical system and insurance bureaucracy can create more stress and anxiety all on its own.  You can’t seem to win – you are stressed and anxious when managing the medical system and stressed and anxious waiting for health results tests.

So how do you manage all this health anxiety?

Just Do It

First off it is always better to know what is going on with your body then to not know.  When you know if you have health issues it is easier to manage them, by eliminating all “what-if’s” you can get on with taking care of your health.  Don’t let the headache of waiting for an appointment, filling out the paperwork, remembering to fast for testing and all the other things required for your doctor’s visit stop you from knowing what is going on with your health.  Stop right now and make an appointment.

Treatment for Anxiety and Stress

Once you have taken the step of making an appointment with a doctor you can begin to work on some stress management techniques that will help you get through all the health testing and waiting for the results.  I believe this waiting period is the hardest part of any health anxiety since you can do nothing productive about it, but instead just have to sit and wait!

Here are some ways you can manage the stress and anxiety:

1. Meditation – taking the time to silence your mind and give it a break is great for your stress level.  Not very good at it?  Try a guided meditation.  I love to use these as I can focus on the words and not if I am meditating the right way or not.
2. Prayer – the power of pray in calming your mind and spirit is amazing.  Turning over your concerns over to a greater power removes your need to control the outcome.
3. Journal – having a safe place to spill your thoughts and concerns helps reduce stress.  If you do this before bed time it also clears your mind so that you can sleep better, and sleep is one of the best things you can do for your health.
4. Exercise – exercise is one of my favorite stress relievers.  It helps you take your mind of the stress; it releases good hormones and has the added benefit of making you healthy.  Start by walking today.
5. Focus on positive self talk.  When you continually tell yourself that the test results will be bad your stress and anxiety sky rocket.  Take the time to stop yourself from negative self talk.  Re-phrasing what you say to yourself is a powerful way to reduce anxiety.

Remember, that your health depends on knowing what you need to do in order to prevent disease or to make it better today.  The only way to know this is to check in with your doctor at least once a year.  Don’t let your health anxiety get in the way of your healthy life.

Photo Courtesy of: bottled_void

What is Heart Disease

Simply stated heart disease is when you have a medical condition that affects the ability of the heart to function in a normal manner.  You may also hear this referred to as cardiovascular disease, but typically cardiovascular is more focused on the narrowing of arteries.

Heart disease can manifest in many forms from coronary artery disease (narrowing of arteries), heart attacks, and valve disease.  It also includes heart problems from viruses and congenital defects (pre-birth issues).

Problems with the Broad Heart Disease Definition

The biggest problem that I find with the term heart disease is that because it encompasses so many different problems it is hard to summarize exactly the causes and symptoms.  Instead of reading generic information you should search for the specific terms that your doctor has used to discuss what you have.  Treatments and preventions for each area may be different.  So instead of searching for heart disease treatment search for heart valve disease treatment.

Ultimately remember that most forms of heart disease that impact us here in the United States are preventable by lifestyle changes.  Make it a point to exercise, eat right and reduce stress and you will decrease your chances for heart disease.

Photo By Damian Gadal

Top Hospitals

Making sure your cardiologist is able to practice at a top hospital.  Traveling for a hospital visit might seem a bit impractical to some, but when it’s a life or death situation, you’ll appreciate knowing where to go. According to U.S. News & World Report’s rankings of the top cardiology hospitals, the following are the five best to visit: The Cleveland Clinic in Cleveland, Ohio; The Mayo Clinic in Rochester, Minnesota; John Hopkins Hospital in Baltimore, Maryland; New York-Presbyterian University Hospital of Columbia and Cornell in New York, New York and Massachusetts General Hospital in Boston, Massachusetts.

If none of these hospitals are an option for you, choose another that has comparable rankings. There are highly reputable institutions in Chicago, California, Seattle and Austin, TX for example.

Education and Certification

Of course, you want your cardiologist to have been properly educated, so look for proof of their degree in the office. Finding a doctor who was a resident or had work experience at one of the aforementioned prestigious hospitals is wise, but many other schools have excellent cardiology programs as well. Furthermore, CNN’s article “Five tips for finding the best cardiologist for you” by Ray Hainer suggests looking for “Fellow of the American College of Cardiology” (FACC) listed after MD. This indicates that the doctor is a member of an elite group of talented physicians.

Areas of Study

In addition to having attended school and completed a residency at a reputable university and hospital, respectively, several areas exist in which cardiologists must be proficient in order to offer the best care. According to Smart Heart Living‘s article entitled “Finding a Cardiologist,” such a doctor must have studied and be proficient in the following areas: coronary artery disease, acute and chronic congestive heart failure, diagnostic techniques, interventional cardiology, electrophysiology, nuclear cardiology and echocardiography.

Other Considerations

Sometimes, it also comes down to very basic things. For instance, before you even meet with potential cardiologists, you want to be sure that they accept your insurance. It would be a shame to meet with someone who you love, only to find out that the individual cannot accommodate you financially. Be sure to clear up any of these issues immediately – you also have to have a way to finance the copayment.

In addition to financial concerns, you also need to feel comfortable discussing personal details of your medical life with the individual. “Bedside manner,” or politeness and kindness, from a doctor is a major qualifier for which many potential patients look. If you do not feel comfortable with one of the cardiologist with whom you meet, then it’s time to start looking into other options.

Choosing a cardiologist is sure to be a little bit stressful. However, once you have found the perfect doctor, you will be on your way to making your heart healthier and your life brighter!

Harry Ryan writes about health, wellness & finance at the Health Careers Journal.

Photo courtesy of Army Medicine