Exercise Your Way to a Healthy Heart
February is Healthy Heart Month
6. Lower the amount of triglycerides, a
form of fat, in your bloodstream.
7. Reduce extra weight, which can strain
your heart.
8. Make your heart and lungs work more
effectively.
Over time, cells, fat, and cholesterol can build
up in your blood vessels. When arteries that
supply the heart and brain with blood become
clogged, a heart attack or stroke can develop.
Exercise can help keep the blood vessels open.
This can help prevent heart disease.
P
hysical inactivity is just as big a risk
factor for heart disease as high blood
pressure and smoking are. Exercise for a
healthier heart.
8 Ways to Help Your Heart
Look at all the ways exercise can help your
heart. It may:
1. Reduce your risk of developing heart
disease.
2. Lower your risk of developing high blood
pressure.
3. Lower blood pressure in some people
who have high blood pressure.
4. Raise your HDL, or "good" cholesterol,
level.
5. Lower your LDL, or "bad" cholesterol,
level.
Added Benefits
Exercise may also protect against stroke.
Walking, stair climbing, dancing, walking,
jogging, and other activities of at least
moderate intensity also reduce stroke risk.
Plus, exercise can help you prevent or manage
several chronic diseases that become more
common with age. These include type 2
diabetes, osteoporosis, and arthritis.
Both your body and mind can benefit from
exercise. Exercise can help you manage stress.
Stress may affect the heart directly or may
have an effect on other risk factors and
behaviors that affect the heart. These may
include blood pressure, cholesterol, smoking,
and overeating. Cutting down on stress, can at
least make your life more enjoyable. Exercise
can also boost your self-image and help
counter anxiety and depression.
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Which Activities Are Right for You?
You don't have to strain your body to benefit
from exercise. Even moderate exercise is good
for you. In February of 2005, the USDA
recommended 30 to 60 minutes of moderate
exercise most days of the week. Examples of
moderate activities include walking,
gardening, doing housework, and ballroom
dancing. For increased benefit to your heart
and lungs, try more vigorous aerobic exercise
instead of or in addition to the moderate
exercise. Examples of more vigorous activities
include:
 brisk walking
 swimming
 bicycling
 aerobic dancing
 cross-country skiing
 rowing
While there are many aerobic activities to
choose from, walking is one of the best. It
requires no special skills and costs no money.
Walking is easy on the body, and nearly anyone
can do it.
How to Get Physical
Use these tips to move toward a more active
life:
 Choose activities you like. The key to
starting and sticking with an exercise
program is to pick activities that you
enjoy. Then, choose a convenient time
and place to work out. Try to make
exercise a habit. Do different activities
rather than relying on just one so that
you don't become bored with your
routine. Finding an exercise partner
may make it easier to stick to a regular
schedule. If you miss an exercise
session, don't worry. Just find another
way to be active that day.
 Build up your endurance. Start out by
exercising slowly, especially if you
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haven't been active for a while. This will
allow your muscles to warm up.
Gradually build up how hard, how long,
and how often you exercise. Be careful
though. Overdoing exercise increases
the risk of injury. Listen to your body,
and don't ignore any pain in your joints,
ankles, feet, or legs. If you stretch
before exercising, do so gently. Also
take plenty of time to stretch at the
end of each session. This can help you
become more flexible.
Drink plenty of water. While you
exercise, drink some water every 15
minutes, especially in hot, humid
conditions. Be sure to drink before you
feel thirsty. You can't always rely on
thirst alone to tell you when you need
more fluids.
Talk with your doctor. Check with your
doctor before starting any new exercise
program. This is especially important if
you have been inactive for a while. It is
also important if you have a chronic
health problem, such as heart disease,
diabetes, or obesity, or if you are at
high risk for developing these problems.
If you have any chest pain or discomfort
during exercise that goes away after
you rest, call your doctor. This can be a
sign of heart disease.
Exercise Tips
Make exercise a part of your life with these
tips:
 Walk, jog, or bike around town instead
of driving.
 Take an activity break during the day
instead of eating a snack.
 Find out if your local shopping mall
opens early for indoor walkers.
 Listen to music or watch TV to keep
yourself entertained while you exercise.
 Surround yourself with people who
support and encourage you.
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Set realistic exercise goals. Reward
Negotiate with Your Creditors
yourself when you achieve your goals.
If you have some income, or you have assets
 Plan vacations around activities, such as
you're willing to sell, you may be a lot better
hiking or swimming.
off negotiating with your creditors than filing
for bankruptcy. Negotiation may buy you some
For more information:
time to get back on your feet, or your
http://www.americanheart.org
creditors may agree to settle your debts for
less than you owe.
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Design a Repayment Plan with Outside Help
Many people aren't comfortable negotiating
with their creditors or with collection
agencies. Perhaps you aren't confident with
your negotiation skills, or the creditors and
collectors are so hard-nosed that the process is
too unpleasant to stomach.
Alternatives to Bankruptcy
In many situations, filing for bankruptcy is the
best remedy for debt problems. In others,
however, another course of action makes more
sense. This article outlines your main
alternatives.
Stop Harassment from Creditors
If your main concern is that creditors are
harassing you, bankruptcy is not necessarily
the best way to stop the abuse. You can get
creditors off your back by taking advantage of
federal and state debt collection laws that
protect you from abusive and harassing debt
collector conduct.
If you don't want to negotiate on your own, you
can seek help from a nonprofit credit or debt
counseling agency. These agencies can work
with you to help you repay your debts and
improve your financial picture. (To find out
about agencies in your area, go to the website
of the United States Trustee, at
http://www.usdoj.gov/ust, and click "Credit
Counseling and Debtor Education"; this will
lead you to a state-by-state list of agencies
that the Trustee has approved to provide the
credit counseling that debtors are now
required to complete before filing for
bankruptcy.)
Debt Counseling vs. Chapter 13 Repayment
Plans
Participating in a credit or debt counseling
agency's debt management program is a little
bit like filing for Chapter 13 bankruptcy. The
agency will help you come up with a plan to
pay back your creditors over time, somewhat
like a Chapter 13 plan. But working with a
credit or debt counseling agency has one
advantage: No bankruptcy will appear on your
credit record.
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February 2010
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bankruptcy is probably not necessary. Your
creditors probably won't sue you, because it's
However, a debt management program also has unlikely they could collect the judgment.
some disadvantages when compared to
Instead, they'll simply write off your debt and
Chapter 13 bankruptcy. First, if you miss a
treat it as a deductible business loss for
payment, Chapter 13 protects you from
income tax purposes. In several years, the debt
creditors who would start collection actions. A will become legally uncollectible. And in seven
debt management program has no such
years, the debt will come off your credit
protection: Any one creditor can pull the plug record.
on your plan. Also, a debt management
program usually requires you to repay your
debts in full. In Chapter 13 bankruptcy, you
often pay only a small fraction of your
unsecured debts.
Consumer advocates have also raised concerns
about credit counseling agencies, because
these agencies receive most of their funding
from creditors. As a result, critics say, these
agencies could face a conflict between the
interests of their funders and the interests of
their clients.
Do Nothing
Surprisingly, the best approach for some
people deeply in debt is to take no action at
all. If you're living simply, with little income
and property, and look forward to a similar life
in the future, you may be what's known as
"judgment proof." This means that anyone who Understanding the Stress/Health
sues you and obtains a court judgment won't
Connection
be able to collect from you simply because you
don't have anything they can legally take. (As a
Stress exists in your mind -- but it's also
famous song of the 1970s said, "freedom's just
evident in your stomach, heart, muscles, and
another word for nothing left to lose.")
even your toes.
Except in unusual situations (for example, if
you refuse to pay taxes as a protest against
government policies or you willfully fail to pay
child support), you can't be thrown in jail for
not paying your debts. Nor can a creditor take
away such essentials as basic clothing, ordinary
household furnishings, personal effects, food,
or Social Security, unemployment, or public
assistance benefits.
So, if you don't anticipate having a steady
income or property a creditor could grab,
February 2010
"In fact, stress may affect every cell in your
body," says Ronald Glaser, Ph.D., a researcher
at Ohio State University Medical School.
During stressful times, your body produces
various chemicals, including cortisol, an
immune-suppressing hormone. The more
cortisol produced, the weaker your immune
cells become and the more susceptible you are
to illness.
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"A one-day stressor isn't going to make a big
change in your risk of getting a cold, for
example," says Dr. Glaser. "But a chronic
stressor that lasts a few weeks could dampen
your immune response and create a risk of
disease."
Migraine headaches, sleep disorders,
backaches, skin rashes, fatigue, irritability,
headache, depression, worry, mood swings,
chest pain, anxiety, upset stomach, ulcers, and
high blood pressure are common reactions to
stress.
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By gaining a better understanding of the
stress/disease connection, you can reduce your
stress and, in turn, improve your health and
well-being.
Keeping Stress In Check
No one can avoid all stress -- and a certain
amount actually is good for you. But it's best to
keep unhealthy levels in check.
The following steps can help you control
everyday stress:
 Recognize your stress signals. Once
you're aware of your stressors, you'll
have a better idea of when you're
stressed and can take steps to reduce
them.
 Notice when you're most vulnerable to
stress and prepare yourself. Are you
most affected in the mornings? On
Mondays? In the winter?
 Exercise. Aerobic workouts -- walking,
cycling, swimming, or running -- can
release pent-up frustrations while
producing endorphins, brain chemicals
that counteract stress.
 Eat a healthful diet. A balanced diet can
help stabilize your mood.
 Communicate with friends and family.
Social ties relieve stress and contribute
to a positive attitude.
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Spend time enjoying your hobbies.
Doing so allows you to focus on a
pleasurable activity instead of your
problems.
Try relaxation techniques. Meditation,
creative imagery, visualization, deepbreathing exercises, yoga, and listening
to relaxation tapes can help you relax.
Learn to set limits. Don't agree to
unnecessary, stressful obligations.
Get enough sleep. Stress interferes with
relaxation, making it hard to get a good
night's sleep, which can lead to fatigue
and a reduced ability to cope. To get
the best sleep possible, try to go to bed
and wake up at the same time every
day.
Steer clear of caffeine. Caffeine can
add to your anxiety, making you feel
even more stressed.
Avoid alcohol and drugs. Using alcohol
or other drugs to relieve stress only
masks symptoms and can worsen stress
in the long run.
Learn something new. The excitement
of learning something new, such as how
to speak a different language or play a
musical instrument, can make your
worries seem far away.
Take a breather. Stressful situations can
make you breathe more shallowly or
hold your breath. When you have to
relax fast, belly breathing can be done
in seconds. To do it: Concentrate on
making your abdomen move out as you
inhale through your nose, then in as you
exhale. Using imagery as you belly
breathe can help you further deepen
and slow the pace of your breathing. As
you inhale, close your eyes and imagine
the air swirling into your nose and down
into your lungs. As you exhale, imagine
the air swirling back out again.
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Combating Serious Stress
"In combating serious stress, you should first
carefully appraise the seriousness of the
situation and the adequacy of your coping
resources," says Kenneth B. Matheny, Ph.D.,
A.B.P.P., director of counseling psychology at
Georgia State University in Atlanta.
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When faced with a highly stressful event in
your life -- perhaps the death of a loved one, a
life-threatening illness, or a serious financial
loss -- the following strategies will help you
cope:
 Avoid unnecessary changes in your life.
Instead, reserve what energy you do
have for dealing with the stressor at
hand. If possible, stabilize your work
and home environments while working
out the primary problem.
 Quiet your mind. In times of stress, the
mind makes things seem worse than
they are by creating endless versions of
impending disaster. Because the body
can't tell the difference between fact
and fantasy, it responds with heightened
physical response.
 Keep in the present. You can calm both
your mind and body by keeping your
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mind in the present, which is seldom as
stressful as an imagined future or
regrettable past. To keep your mind in
the present, focus your attention on
your breathing, a sound or visual
pattern, a repetitive movement, or
meditation.
Courageously and aggressively face the
stressor. Resist any temptation to ignore
the stressor. Instead, carefully appraise
the seriousness of the problem without
magnifying it out of proportion. In
addition, confirm your view of the
stressor by talking with others. Make a
special effort to speak to family,
friends, or co-workers who have dealt
with similar experiences.
Take inventory of your coping responses.
Confidence is a valuable ally in
combating stress, and it builds on
memories of past successes. Review
successes you've had with other
stressful life situations. Recall some of
the specific things you did to cope.
Take action. Commit yourself to a
reasonable course of action to deal with
the stressor. Action is a powerful stressreducer. Research shows the body
lowers its production of epinephrine, a
powerful stress hormone, when a person
shifts into action.
Take time out to relax. At least once or
twice a day, take time to decompress by
relaxing -- perhaps by listening to
soothing music, taking a walk,
gardening, reading, or exercising.
6
The Wellness News
Issue 28, February 2010
Heart Health and Awareness
Our hearts work hard to support us, but are we
taking good care of them in return? Heart disease
is the leading cause of mortality in the United
States. The good news is many of the contributing
factors to heart disease are related to lifestyle
choices making it a very preventable condition.
What is Heart Disease?
Heart disease, or cardiovascular disease, is a broad
term used to describe a number of conditions that
affect your cardiovascular system including
narrowed and hardened arteries, diseases of the
blood vessels, and irregular heart palpitations.
When people think of heart disease they are most
commonly thinking of coronary heart disease,
which is the narrowing of the arteries leading to
the heart that can result in a heart attack.
Lifestyle risk factors that can lead to heart disease
include inactivity, obesity, high blood pressure,
high LDL cholesterol, high stress levels, and
tobacco use.
Check Your Risk:
Regularly checking your vitals can keep you
informed about your personal risk for heart disease
and where you may need to make some changes:
Monitor your blood pressure: Make sure to check
your blood pressure at every doctor’s appointment.
You may want to check it more frequently if high
blood pressure is a concern. Your blood pressure
can tell you how hard your heart is working.
Ideally, your numbers will fall under 120/80.
Some changes to diet, such as decreasing sodium
intake, and regular exercise can help control blood
pressure.
Track your cholesterol: Ask your doctor to measure
your cholesterol at least once every two years. If your
numbers are high, the doctor might have you track your
cholesterol more frequently. Too much cholesterol in
your blood can build up in the walls of your arteries,
narrowing or even blocking the passage of blood flow.
Aim for total cholesterol under 200 and an LDL (or bad
cholesterol) under 100. Just like with blood pressure,
incorporating regular physical activity along with
making adjustments to your diet, such as reducing
saturated fats and eliminating trans fats can help.
Watch your blood sugar: People with diabetes are two
times as likely to suffer from a heart attack or a stroke.
In fact, heart disease is the leading cause of death for
people with diabetes. Have your doctor test your blood
glucose levels once every 3 years after the age of 45.
Steps toward prevention include managing your weight,
choosing foods low in fat and calories, and aiming to get
around 30 minutes of activity each day.
According to researchers, the average
American’s heart attack risk can be cut by
more than 80 percent by adopting five
lifestyle factors: not smoking, eating a
healthy diet, maintaining a healthy
weight, regular physical activity, and light
to moderate alcohol consumption.
.
H&H Health Associates, Inc. • 11132 South Towne Square, Ste. 107• St. Louis •MO • 63123 • www.hhhealthassociates.com • (800) 832-8302
The Wellness News
More...
Protect your Heart
There are many lifestyle habits that can help keep
with higher occurrences of heart disease, in addition to
your heart healthy. Here are some great strategies to higher rates of obesity, hypertension, and diabetes.
put into practice:
Regular moderate exercise for at least 30 minutes 5 days
each week can greatly reduce your risk of developing
these conditions. Try brisk walks, dancing, jumping
Quit smoking: Roughly 20% of deaths from heart
disease are directly related to smoking. Tobacco use, rope, swimming, aerobics classes, or organized sports.
specifically nicotine, is associated with narrowed
and damaged blood vessels. The damaged blood
Find a healthy outlet for stress: Although researchers
vessels result in decreased oxygen levels to the heart, are still learning more about what sort of role stress
along with increased blood pressure and heart rate. plays in the development of heart disease, there is
In addition, smoking is associated with an increased certainly a correlation. Learning to manage stress can
occurrence of blood clots. Tobacco cessation will
help reduce your body’s exposure to elevated stress
drastically reduce your risk for heart disease.
hormones, as well as help to reduce blood pressure.
Different strategies work well for different people, but a
Maintain a healthy weight: Having a waist
good start is to practice deep breathing: inhale through
circumference over 40 inches for men or over 35
your nose for 5 seconds, pause, and breathe out through
inches for women, or having a BMI over 25, can
your mouth for 10 seconds.
significantly increase your risk for heart disease.
Excess weight puts significant stress on your heart
Weight Improvement: Including at least 3 servings of
and is linked with other conditions related to heart
whole grains in your diet may be linked with weight
disease including high blood pressure and
management. Researchers associate this link with the
cholesterol, as well as diabetes. Check with your
satisfaction derived from eating foods high in fiber and
doctor to figure out an ideal weight range for you.
nutrients. The fiber in whole grains provides volume and
slows the digestion process, both important components
when trying to feel full on fewer calories.
Get regular physical activity: Inactivity is linked
Practice Good Nutrition
Poor food choices can raise cholesterol levels,
elevate blood pressure, and contribute to obesity.
 Pick nutrient rich foods, including fruits and
vegetables, whole grains, nuts, legumes, fish,
and vegetable oils.
 Increase your intake of omega 3 fats, found in
nuts, seeds, and fish.
 Limit your intake of saturated fats, including
whole milk, red meats, butter, and cheese, as
well as many baked goods.
 Read labels to avoid trans fats, also known as
partially hydrogenated oils, which can raise
your bad cholesterol while lowering your good
cholesterol. Trans fats can be found in fried

foods and many packaged goods including cookies,
crackers, pies, cakes, chips, and margarine.
Reduce your intake of sodium and added sugars.
Make non processed foods the bulk of your diet.
Call Your Health Coach for More Information 1-888-493-5522
Sources: http://www.mayoclinic.com; http://www.americanheart.org;
http://www.diseaseriskindex.harvard.edu; http://www.cdc.gov/heartDisease/facts.htm,
http://www.webmd.com/heart-disease/guide/stress-heart-attack-risk