February is America Heart Month

 Do This One Thing to Lower Your Risk of Heart Disease

Here’s how one small change to your diet can help your heart.

If you knew there was one thing under your control that could have a big impact on your heart health, would you do it? According to a recent study out of Tulane University, there is! It turns out that by just skipping the salt shaker at the table, you may lower your risk of heart disease.

The results of the study, published in the Journal of the American College of Cardiology, showed that regardless of any other factors, such as lifestyle habits or whether you have pre-existing health conditions, this one action could make a difference in your risk of heart disease and heart failure.

Heart disease risk was shown to drop even more in people who follow the DASH diet in addition to lowering their salt intake at the table. DASH, which refers to the Dietary Approaches to Stop Hypertension, is a diet that has already been shown to improve heart health. It helps lower blood pressure by encouraging consumption of foods without a lot of salt, sugar or saturated fat. Instead it promotes eating vegetables, fruit, whole grains, nuts, legumes, low-fat dairy and lean protein.

Too much sodium can contribute to high blood pressure, which is one of the leading causes of heart attacks and strokes. This study, as well as other recent research, suggests that the amount of salt you add to your food at the table is a good predictor of how much sodium you consume overall.

If you need more incentive to skip the salt shaker, consider this. The Tulane University study found that people who always add extra salt to their food had a 28 percent higher risk of dying prematurely from any cause, not just heart disease, compared to people who rarely or never add salt to their food.

Ready to add less salt to your food? Try these tips:

• Taste food first. Don’t automatically add salt. You’ll often find that you don’t need any additional salt to make food taste good.
• Cook with more herbs and spices. This enhances the flavor of food so extra salt is not needed.
• Give your palate time to adjust. Your taste buds will soon get used to enjoying food with less salt.
• Eat more whole foods. Many processed foods contain a lot of salt, even if you don’t taste it. Most unprocessed whole foods are low in salt. If you eat processed foods, read labels and choose items with a lower sodium content.

More health and wellness 

HEART MONTH

Copyright 2022-2023 © Baldwin Publishing, Inc.  Health eCooks™ is a designated trademark of Baldwin Publishing, Inc. Cook eKitchen™ is a designated trademark of Baldwin Publishing, Inc. Any duplication or distribution of the information contained herein without the express approval of Baldwin Publishing, Inc. is strictly prohibited.

Date Last Reviewed: December 13, 2022

Editorial Review: Andrea Cohen, Editorial Director, Baldwin Publishing, Inc. Contact Editor

Medical Review: Jane Schwartz, RDN, CLT

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No information provided by Baldwin Publishing, Inc. in any article is a substitute for medical advice or treatment for any medical condition. Baldwin Publishing, Inc. strongly suggests that you use this information in consultation with your doctor or other health professional. Use or viewing of any Baldwin Publishing, Inc. article signifies your understanding and agreement to the disclaimer and acceptance of these terms of use.

5 Surprising Health Benefits of Being More Organized

 

Being organized can make your life easier—and here’s why it may also make you healthier.

Being organized can affect all aspects of your life—from work and school to home and relationships. So can being unorganized.

A lack of organization may affect how much time it takes you to do things because you don’t always know what you need to do or have the tools to get it done. It can also affect how much money you spend. Have you ever bought something, only to realize you already had it stashed away someplace where you couldn’t find it? Disorganization can also make you more stressed, anxious and unproductive.

Although there’s no guarantee that being more organized will bring you good health, here are 5 ways that it may help you be a healthier and happier person:

1. You’ll be less stressed. By getting things in your life more organized, you’ll likely be less stressed. Having a to-do list helps you stay focused and productive. Cleaning out clutter, whether it’s your email inbox or your closet, often feels like a weight being lifted off your shoulders. When you don’t have to spend as much time finding things or figuring out what needs to be done, there are fewer reasons for you to be stressed.
2. You’ll sleep better. Physical, mental and emotional clutter can make you more anxious, which can make it harder to fall or stay asleep. When you’re disorganized, it’s not uncommon to have thoughts running through your head because you’re trying to remember so many different things. If you have to spend more time getting things done, you may also have less time to relax or get some shut-eye.
3. You’ll be happier. Being organized often helps you get things done more effectively and efficiently. That leaves you with more time to focus on the things you enjoy. With less stress and more time, you’ll be able to take care of the things that are important to you and can have more fun. That’s not only good for your mental health, but it’s also good for your physical health.
4. You’ll take better care of yourself. People who are organized tend to be better about taking care of their health. You may be more likely to schedule doctor appointments and health screenings. You also may be more likely to schedule time for regular exercise and to set aside time to plan and prepare healthier meals.
5. You may enjoy better relationships. Organized people tend to be good at scheduling appointments and showing up when they’re supposed to. They’re also usually better at following through with things they have promised others. All of this may add up to stronger and more committed relationships.

Of course, being organized is not a sure-fire way to be healthier, happier or more relaxed. But organization can certainly make your life easier and can make you feel lighter and more productive, which can all result in positive outcomes.

For More Health and Wellness: https://mayers.pub/3ZsXiWR

Copyright 2022-2023 © Baldwin Publishing, Inc.  Health eCooks™ is a designated trademark of Baldwin Publishing, Inc. Cook eKitchen™ is a designated trademark of Baldwin Publishing, Inc. Any duplication or distribution of the information contained herein without the express approval of Baldwin Publishing, Inc. is strictly prohibited.

Date Last Reviewed: November 18, 2022

Editorial Review: Andrea Cohen, Editorial Director, Baldwin Publishing, Inc. Contact Editor

Medical Review: Perry Pitkow, MD

Learn more about Baldwin Publishing Inc. editorial policy, privacy policy, ADA compliance and sponsorship policy.

No information provided by Baldwin Publishing, Inc. in any article is a substitute for medical advice or treatment for any medical condition. Baldwin Publishing, Inc. strongly suggests that you use this information in consultation with your doctor or other health professional. Use or viewing of any Baldwin Publishing, Inc. article signifies your understanding and agreement to the disclaimer and acceptance of these terms of use.

 

What is Cardiac Arrest?

 

Here are facts about this very serious heart condition—and how it differs from a heart attack.

During a Monday Night Football game between the Buffalo Bills and Cincinnati Bengals, 24-year-old safety Damar Hamlin suffered cardiac arrest after what seemed like a routine tackle. Players, coaches, fans in the stadium and viewers around the world watched in silence as medical personnel feverishly worked on Hamlin before transporting him to the hospital.

The event brought to light a very serious medical issue and left many people with questions about sudden cardiac arrest. Here are answers to those questions.

What is sudden cardiac arrest?

Cardiac arrest occurs when the heart suddenly loses its normal rhythm and stops beating properly. When this happens, the heart cannot pump oxygen-rich blood throughout the body, resulting in a loss of breathing and consciousness. If not treated immediately, by performing cardiopulmonary resuscitation (CPR) and restoring the heart’s rhythm using a defibrillator, organ damage or death can occur.

Is cardiac arrest the same thing as a heart attack?

No. Cardiac arrest is triggered by an electrical disturbance in the heart causing an irregular heartbeat. A heart attack is a circulation problem and occurs when blood flow to the heart is disrupted due to a blockage in an artery. This can damage the heart muscle but the heart usually doesn’t stop beating. However, a heart attack can trigger an electrical abnormality in the heart that leads to cardiac arrest.

What causes sudden cardiac arrest?

This extremely serious event is usually caused by abnormalities with the heart’s electrical system, referred to as arrhythmias. Ventricular fibrillation, an arrhythmia that causes the heart to tremble instead of pumping blood normally, is the most common cause. Cardiac arrest may occur due to another known or undiagnosed heart condition. It may also occur suddenly, such as from a hard blow to the chest that occurs during a sports event or other trauma. This is referred to as commotio cordis.

What are the symptoms of cardiac arrest?

A person experiencing cardiac arrest will suddenly collapse, lose consciousness and stop breathing. They will have no pulse. In some cases, there may be warning signs shortly before cardiac arrest, such as shortness of breath, weakness, dizziness, fatigue, palpitations and chest discomfort. But often there is no warning before the event occurs.

What should you do if you see someone who appears to be in cardiac arrest?

Cardiac arrest is an extreme medical emergency. Immediately call 911. If the person isn’t breathing, perform CPR. Even if you don’t know how to do CPR, push hard and fast on the person’s chest (called chest compressions) at a rate of about 100 to 120 compressions a minute to keep blood flowing through the body. If an automated external defibrillator (AED) is available, use it. The AED will give you voice instructions and will let you know if a shock is needed. Continue with CPR before and after any shock given by the AED until the person begins breathing or emergency medical personnel take over.

Can you prevent sudden cardiac arrest?

It’s not always possible to prevent cardiac arrest, but it is possible to detect heart issues that may increase your risk. Get screened for heart disease and live a heart-healthy life. Screenings such as an electrocardiogram (ECG) or wearing a cardiac monitor can detect heart arrhythmias. Echocardiograms can uncover heart damage and show if you have signs of heart failure. Blood tests can check levels of hormones and chemicals that affect your heart’s ability to function normally.

For more information on Health & Wellness: https://mayers.pub/3ZsXiWR

Copyright 2023 © Baldwin Publishing, Inc. All rights reserved.  Health eCooking® is a registered trademark of Baldwin Publishing, Inc. Cook eKitchen™ is a designated trademark of Baldwin Publishing, Inc. Any duplication or distribution of the information contained herein without the express approval of Baldwin Publishing, Inc. is strictly prohibited.

Date Last Reviewed: January 5, 2023

Editorial Review: Andrea Cohen, Editorial Director, Baldwin Publishing, Inc. Contact Editor

Medical Review: Perry Pitkow, MD

Learn more about Baldwin Publishing Inc. editorial policy, privacy policy, ADA compliance and sponsorship policy.

No information provided by Baldwin Publishing, Inc. in any article is a substitute for medical advice or treatment for any medical condition. Baldwin Publishing, Inc. strongly suggests that you use this information in consultation with your doctor or other health professional. Use or viewing of any Baldwin Publishing, Inc. article signifies your understanding and agreement to the disclaimer and acceptance of these terms of use.

Why It’s So Hard to Change Your Habits

Making resolutions is admirable, but this is what you have to do to stick with them.

You’ve just turned the page on the calendar and are determined this is the year you’re going to finally change some of your less-than-desirable habits. If you’re among the 40% of Americans who make New Year’s resolutions, congratulations!

But keep in mind that to see lasting change, you have to do more than just make a resolution. Research suggests only about 8% of Americans stick with their resolutions by year-end. That’s because it’s hard to change habits for more than a few days or a few weeks.

If you don’t want to be among the vast majority of people who let their well-intentioned resolutions fall by the wayside, here’s some insight on why it’s tough to change your habits—and what you can do to make it more likely you’ll be successful.

• Set a goal. Don’t be unrealistic about the habits you want to change or the goal you set. When you set small, attainable goals, you’re more likely to stick with what you have to do to reach those goals. For example, it’s overwhelming to decide on January 1^st you’re going to lose 50 pounds. Instead, focus on losing 5 or 10 pounds. When you achieve that goal, set another.
• Define your goal. It’s difficult to change your habits when your goal is open-ended. Make your goal specific and measurable so you can track your progress and make tweaks as needed. For example, instead of proclaiming you’re going to work out more this year so you can lose weight, plan to walk after dinner 3 times a week for 20 minutes each.
• Plan ahead. Often resolution-makers get caught up in the goal setting but not necessarily the goal planning. If you want to sustain your habit changes, lay out the specifics of how you’re going to achieve your goals. For example, want to eat healthier at work? Plan to shop for groceries, meal-prep and package healthy lunches and snacks on Sunday so they’re ready to grab on your way out the door.
• Reward yourself. Changing habits over the long-term is hard work. As you make changes or meet short-term goals, recognize how far you’ve come and reward yourself for the work you’ve done. For example, after you lose those first 10 pounds, buy yourself a new workout outfit to celebrate the achievement. As an added bonus, it may just inspire you to keep moving forward!

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Copyright 2018-2023 © Baldwin Publishing, Inc. All rights reserved.  Health eCooking® is a registered trademark of Baldwin Publishing, Inc. Cook eKitchen™ is a designated trademark of Baldwin Publishing, Inc. Any duplication or distribution of the information contained herein without the express approval of Baldwin Publishing, Inc. is strictly prohibited.

Date Last Reviewed: November 1, 2022

Editorial Review: Andrea Cohen, Editorial Director, Baldwin Publishing, Inc. Contact Editor

Medical Review: Perry Pitkow, MD

Learn more about Baldwin Publishing Inc. editorial policy, privacy policy, ADA compliance and sponsorship policy.

No information provided by Baldwin Publishing, Inc. in any article is a substitute for medical advice or treatment for any medical condition. Baldwin Publishing, Inc. strongly suggests that you use this information in consultation with your doctor or other health professional. Use or viewing of any Baldwin Publishing, Inc. article signifies your understanding and agreement to the disclaimer and acceptance of these terms of use.