No Picture
Health Department

Steps to Prevent Heart Attacks

Your heart is one of the most important organs in your body. It is responsible for circulating blood throughout your body so that your cells receive important nutrients and oxygen. Because the heart is key to keeping all other parts of your body alive, heart attacks can have devastating effects on a person’s life. Thus, you should take steps to keep your heart healthy.
Doctors and researchers have pinpointed several different characteristics that can increase a person’s chance of having a heart attack. However, it is important to note that in some cases, a perfectly healthy individual can suffer from this terrible problem. Overall, though, promoting your heart health can decrease the likelihood that a person will suffer from a heart attack.
To keep your heart healthy, you should always keep track of your cholesterol levels and work to lower your bad cholesterol. There are both good and bad forms of cholesterol, known as HDL and LDL, respectively. Bad cholesterol can cause a narrowing and hardening of the arteries, which makes it more difficult for the heart to pump blood throughout your body. On the other hand, good cholesterol may help remove the bad LDL deposits so that your heart can pump more efficiently.
Also, you should remain aware of your blood pressure level. Elevated blood pressure can enlarge your heart, which can actually cause your heart to weaken or become stiff. Medications as well as a low-sodium diet can help you keep your blood pressure at a safe level so that you can protect your heart.
Additionally, exercise is an important part of heart health. The heart is a muscle, and frequent, moderate exercise can strengthen that muscle. Also, exercise can help you lose weight and decrease your waist size, both of which are helpful for preventing heart attacks.
Lastly, stick to a healthy diet with lots of fruits and vegetables. High amounts of sodium as well as saturated fat can raise your blood pressure and bad cholesterol levels, so these should be avoided. Additionally, you should try to consume fish rich in omega-3 fatty acids, which are essential for maintaining your health.
To help you keep track of things like cholesterol and blood pressure, you should make regular visits to your doctor. A physician can prescribe you the medications that you need to keep your blood pressure in check as well as help you devise proper diets and exercise plans for your body. To help you pay for these visits, you should also have a healthcare plan that fits your needs. Please visit the website of the California health insurance agents from the Catherine Michaels Insurance Services today to learn more about the best health insurance for you.…

No Picture
Health Department

10 Healthy Tips for Weight Loss

Your body weight reflects your total calorie consumption, your exercise and your metabolic rate. The composition of the food you consume plays an important role in determining your body fat. Here are some important tips to reduce your excess fat.
1. Reduce carbohydrates. It’s almost impossible to reduce weight without reducing your consumption of carbohydrates, particularly with a high glycemic load (GL). Consumption of high-GL carbohydrates leads to a desire for more carbohydrates. Low carbohydrate food will control your appetite and you’ll feel full sooner. Avoid consuming a lot of sugary foods, pastas, and breads.
2. Reduce fats. Reduce fatty foods because high-fat foods can increase your weight. You can consume 9 calories per gram versus 4 for carbohydrates and protein.
3. Prefer veggies. Choose low caloric foods preferably low-starch vegetables, which have a low glycemic index and are rich in valuable nutrients.
4. Eat fiber. Consume at least 25 grams fiber per day, including 10 grams of insoluble fiber.
5. Don’t switch foods radically. While dieting, you should associate yourself with the benefit of weight loss and learn proper eating habits and should change their tastes, desires and attitudes. After reducing your weight, you shouldn’t change your foods again but follow proper eating habits.
6. Don’t just prefer weight loss as your goal. If you follow a healthy lifestyle, you can succeed in improving both your health attaining weight loss. It may take a few months to associate yourself with attaining healthy weight and eating but you can be sure that you will never need to lose weight again.
7. One of the major reasons people stop their weight loss programs is when they reach weight-loss plateau. Your blood-vessel expansion due to exercise might temporarily stop weight loss and you may continue lose body fat without shedding your pounds. Remember that your goal is to reduce your body fat and don’t be discouraged by slow shifts in weight.
8. Don’t rush to reduce weight. The most important issues in weight loss is recidivism. Most people end up gaining their body fat again once they stop their diet. Ghrelin hormone, secreted in the stomach may explain a little about this problem because it stimulates appetite and slows down metabolism at the same time. This contributes to increase in fat storage.
The level of this hormone becomes high before each meal and drops once you are full. Studies indicate that when ghrelin injections are given, people become extremely hungry and eat more. Ghrelin levels also increase after a period of weight loss. Slow weight loss does not cause the same spike in ghrelin levels. Setting your daily caloric level to match your target weight’s maintenance level is the best way to lose weight once and to keep it off.
9. Do exercise. Physical activities are very important for burning calories and increasing your metabolic level even when you don’t exercise. Burning at least 300 calories daily would be good.
10. Increase your metabolic rate. A primary factor in determining your metabolic rate is the number of mitochondria in cells. The more you have, the more energy you will burn and you will be leaner. Unfortunately, we cannot simply take a mitochondria supplement but if you build muscle cells from a regular exercise program, mitochondria will increase thereby permanently raising your metabolic rate, even when you are not exercising.…

No Picture
Health Department

Holiday Season Health Survival Tips

Did you know the average person gains about 2 kilos over the 4 week Christmas period?

The good news is that this is completely avoidable. You can still enjoy the holiday period just as much as the next person and maintain your weight at the same time. Don’t fall trap to excuses!! In the lead up to the holiday’s ramp up your exercise regimes. You’ll be feeling and looking so great you definitely won’t want to spoil your efforts, and if you do indulge on a few things you’ll be able to afford it a little.

Top 10 Tips

Start the day with exercise. You’ll burn some calories in advance and also will be less inclined to ruin your exercise efforts with junk foods.

Don’t arrive to the party hungry. Eat well during the day, start the day with a good nutritious breakfast to keep you satisfied.

Bring a dish to the party that is healthy and that you can choose for an alternative to any high fat, calories dense dishes.

If you are hosting the party, give leftovers away. If you are at another person’s party, politely refuse taking left over’s home.

Before arriving to the party, set a limit on alcohol and make this non negotiable.

Drink lots of water. Drink a glass of water before eating anything.

Don’t fill up on nibbles and snacks. Before you know it you’ll have consumed a meals worth of calories on the pre snacks.

Fill your plate up with salads and vegetables first. You’ll then have less room on your plate for much else.

You don’t need to have dessert. Politely tell the host you’re too full.

Finish the day with exercise. Dance lots, or go for an evening walk.…