With February officially serving as Heart Health Month, we turn to Naturopathic Doctor* Julia Strickler for the rundown on little-known heart facts and tips on how to best care for your heart and overall cardiovascular system. The good news is that the best foods and activities for your heart may also be the most delicious and enjoyable, as well!
 

Facts about your heart

On average, your heart beats about 100,000 times per day. Over the course of an average human lifespan, the heart will beat more than 2.5 billion times.

A healthy resting heart rate is between 60-100 beats per minute for an adult. Athletes often have slower heart rates, while children typically have faster average heart rates.

A healthy adult heart is about the size of your two fists. Located in the center of your chest between your lungs, your heart pumps blood through over 60,000 miles of blood vessels and capillary beds.

The majority of heart attacks occur on Monday mornings. The theory: Stress. Watch this TED Talk to learn how to make stress your friend.

Heart disease is the #1 killer in the U.S., with about 610,000 people dying of heart disease every year. 1 in every 4 deaths is a result of heart disease.
 

Natural ways to support heart health

An-apple-a-day may prove to be just as beneficial as a low-dose statin when looking at preventing vascular death in people over 50 years old. A study in the British Medical Journal revealed that consuming an apple a day helped to reduce vascular deaths almost as much as statin drugs with virtually no side effects. Apples are not a replacement for current medications, but this is promising research.

Move more, sit less. Looking at data from the California Men’s Health Study, over the course of 8 years, the men who were most sedentary outside of work and overall were more likely to develop heart failure, regardless of their level of exercise. The more you can stand or walk during the day, the better your cardiovascular profile. There are even desks that cater to standing work-stations to reduce the number of sitting hours per day for office workers.

Fat feeds your heart. A 2013 study in the New England Journal of Medicine found a 30% reduction of heart attack, stroke, and death from heart disease when people switched to a Mediterranean diet. The study was cut short after the researchers saw such clear results that they felt it was unethical to continue for the groups that were not eating Mediterranean style meal plans. To follow a Mediterranean diet, encourage olive oil, nuts, beans, fruits and veggies, fish, and moderate wine consumption.

Laughter is the best medicine. Belly laughing can send 20% more blood flowing through your body. The increased circulation from laughing helps to provide the essential nutrient exchange to your tissues for healing. This is one good reason that laughter really is the best medicine!

Love, sex, and heart health. A healthy, active sex life can decrease a man’s risk of heart attack by half. A British study looking at men who orgasm three or four times per week found significant reduction in heart attack and stroke. On the flipside, erectile dysfunction could be an early warning sign of developing heart disease and should be discussed with your doctor as part of a cardiac work-up.

Mood matters. There is a strong association between increased incidence of heart disease associated with depression. A review of positive psychological well-being and coronary heart disease (CHD) found that there is a modest, but consistent reduced risk of CHD in people with positive outlooks. However, a mechanism for the relationship has not yet been identified. The bottom line: taking care of your mental health may help your heart.

Heat up for heart health. Saunas may be able to help heal the heart. People with chronic heart failure went to the sauna five times per week and improved their heart function and their exercise endurance. Serotonin-releasing neurons also fire in response to the increased body temperature, helping to make the sauna experience more pleasurable.
 

Take home tips

Eat. Follow a Mediterranean-style meal plan.
Move! Sit less. Try a sauna.
Don’t smoke.
Laugh. As much as possible!
Love. With your whole self.
 
 
Julia Strickler, ND,* is a Naturopathic Doctor and Wellness Director for Peoples Rx.

 
 
 
*Naturopathic doctors are not currently licensed in the state of Texas.
 
 
If you have comments and/or questions about this blog, email us at blog@peoplesrx.com.

Did you know that high blood pressure (also known as hypertension) can cause headaches, dizziness, blurred vision, nosebleeds, and/or ringing in the ears in some people; however, others with the same condition may have no symptoms at all? It’s true! Here’s what you should know…

WHAT IS HYPERTENSION?

High blood pressure can be a silent, yet deadly condition that is estimated to affect 1 in 3 Americans. If left untreated, hypertension can cause heart failure, stroke, kidney failure, erectile dysfunction and many other health problems.

Hypertension occurs when there is chronic increased pressure on the walls of the arteries. This constant force can damage the inner lining of arteries, also known as the endothelium, which plays a crucial role in maintaining microcirculation throughout the body.

WHAT TYPES OF HYPERTENSION ARE THERE?

Hypertension is classified into two categories: Essential (Primary) and Secondary. Essential hypertension accounts for 95% of the hypertensive cases and its cause is unknown. Secondary hypertension makes up the remaining 5% of cases, and its cause can be linked back to another issue like kidney problems, thyroid problems, obstructive sleep apnea and numerous other health issues.

HOW CAN ONE IMPROVE HIGH BLOOD PRESSURE?

Now that you know what hypertension is and how it impacts the body, let’s look at ways to achieve healthy blood pressure levels.

1. First things first, invest in a good home blood pressure monitor and then check and record your daily blood pressure readings. Fortunately, there are numerous apps available for you to log your readings. In addition, there is also an app that monitors your blood pressure using only your smart phone. No cuff needed.

            Blood Pressure Readings

• Normal blood pressure: less than 120/80 mm Hg
• Prehypertension: 120-139/80-89 mm Hg
• Stage 1 Hypertension: 140 – 159/90-99 mm Hg
• Stage 2 Hypertension: 160+/100+ mm Hg

2. Supplement with magnesium, specifically magnesium glycinate and/or magnesium taurate. Glycine and taurine are amino acids that have affinities for the nervous system (i.e. brain and nerves) and the heart, respectively. Magnesium is an amazing mineral that is involved in over 300 enzymatic activities throughout the body, and helps dilate blood vessels, hence decreasing pressure on the arterial walls.

3. Eat, live, and breathe garlic. Make this food a part of your daily diet, because its active ingredient, allicin, supports healthy blood pressure levels. Whether it is freshly crushed, powdered or encapsulated, garlic has been shown to reduce blood pressure levels, support healthy blood glucose levels, and work to balance your natural gut flora, by possessing natural antimicrobial and antifungal properties.

4. Consume beets. More research is demonstrating the amazing effects beets have on the body’s production of nitric oxide. Nitric oxide is a potent molecule that greatly affects the dilation of blood vessels, hence lowering one’s blood pressure. In addition, to further increase the effectiveness of beets: after consumption, expose yourself to natural sunlight.

5. Manage stress well. Learning to handle the stressors in life, good or bad, is key to achieving proper blood pressure levels. Stress can cause your blood pressure to increase, rather quickly; however, stress reduction techniques can impact blood pressure levels just as quickly. Learning proper breathing techniques like abdominal breathing techniques can greatly impact your life. Abdominal breathing can be done at anytime or any place, and is easy to learn. For those of us who need visual cues, consider purchasing a personal Heart Math sensor, which is a based on heart rate variability (HRV). HRV allows you to synchronize your breathing and heart rhythms, as well as self-monitor your response to stress.

   Lastly, do not forget the time-honored and tested principles that remain true as two of the tenets of health:

6. Exercise regularly and
7. Get adequate sleep.

References:

1. National Heart, Lung, and Blood Institute.  “What is High Blood Pressure?”  http://www.nhlbi.nih.gov/health/health-topics/topics/hbp.  Accessed May 25, 2015.

2. Carretero O. and Oparil, S.   “Essential Hypertension.”  Circulation.  2000; 101: 329-335.

Liu D, Fernandez BO, Hamilton A et al. J Invest Dermatol.  2014 Jan 20.

by Blake Gordon, ND*. Blake is available for consultation at Peoples Westlake.

*Naturopathic doctors are not currently licensed in the state of Texas.

February is American Heart Health Month. It is a time for directing awareness to the fact that heart disease is our nation’s leading chronic disease. As such, it underlies or contributes to the development of other diseases. A person’s diet, lifestyle and environment, matched to his or her genetic makeup, are major determinants for heart disease.

Fortunately, many new scientific studies are showing that all of these factors along with the aging process have a direct effect on one major underlying piece of the puzzle for the cause of heart disease. The discovery of a molecule called Nitric Oxide (N-O) or the “Master Regulator” has caused the field of medicine to begin rethinking the way it approaches heart disease.

Nitric oxide (N-O) is a very important ‘signaling’ molecule in the body that transmits messages to cells for proper function. The critical importance of nitric oxide is undeniable by the number and quality of publications coming from the biomedical science community.

Loss of N-O is the earliest event in the onset and progression of a number of diseases, especially cardiovascular disease, which is the number one killer of men and women in the US.

When N-O is created and released in the body, it sends off crucial signals inside every cell, tissue, organ and system where it commands:

· Blood vessels to relax so they can expand which reduces blood pressure and increases circulating oxygen and nutrients

· Blood platelets to become less sticky thus preventing abnormal blood clots and plaque build-up

· The immune system to destroy invading disease-producing agents and cancer cells

· Brain cells to communicate with each other for proper brain function such as mood and memory

N-O also supports health in other areas such as kidneys, bones, sleep, body weight, joints, skin, eyes, dental and even sexual health and altitude tolerance.

Clinical studies reveal that we lose 10% to 12% of our N-O production per decade beginning about age 25. The choices we make during this period can affect the rate of N-O loss, either speeding it up or slowing it down.

There are five main reasons why people may be deficient in NO:
1. Enzymes become dysfunctional (nitric oxide synthase) making a person unable to produce N-O from L-arginine in the blood vessels anymore. This is common after the age of 40 and is referred to as endothelial dysfunction. In fact, loss of N-O is the hallmark of atherosclerosis which is the disease that develops from endothelial dysfunction and leads to heart attacks and strokes.

2. Poor diet with insufficient nitrates from green leafy vegetables and beets that provide the building blocks for N-O production in the body. In addition, junk food, bad fats and excess sugar intake are linked to inflammation in the body. N-O becomes depleted or used-up in this situation because it is an antioxidant.

3. Oral dysbiosis, in other words, you may not have the correct type of oral bacteria that convert dietary sources of nitrate into N-O. This may be due to antiseptic mouthwash and antibiotic use or poor oral hygiene.

4. A genetic disorder or weakness that may affect N-O production. We are beginning to recognize certain genetic disorders that disrupt N-O production. Only a genetic test will reveal a serious condition. In general, some people are just genetically weaker at making N-O than others.

5. Regular exercise stimulates the production of N-O and some people don’t make exercise a regular part of their lifestyle. Interestingly, having more N-O makes exercise easier and more effective.

The good news is that the technology we have developed in Neo40® Daily can restore NO production and availability in all of five of these situations.

Neo40® Daily works in two phases to provide (1) the nutrients necessary to restore the body’s own N-O production within the blood vessels. (2) a unique patented technology that allows for immediate release of N-O upon dissolving in the mouth. This corrects N-O levels instantly while endothelial repair is underway.

The unique patented technology is different from L-arginine based products. Neo40® Daily employs the alternate or second pathway that the body uses for N-O production. This recently uncovered pathway operates even under conditions of less oxygen (hypoxia) and is not dependent on a healthy endothelium. This nitrate to nitrite to N-O pathway works with our patented technology to deliver robust amounts of N-O. This is particularly invaluable in disease states such as heart disease and for the elite athlete who must perform in states of developing hypoxia.

Including more nitrate-rich green leafy vegetables and moderate physical exercise in your daily regimen will assist in restoring N-O and will actually make Neo40® Daily more effective.

Neogenis® Labs is the world leader in nitric oxide science. It invests in research and provides visual substantiation for the convincing evidence that Neo40 Daily is safe, extremely effective, and works within minutes.

However, it is important to remember that loss of N-O production is a process that occurs over many years — so in some people it may take some time to repair the damage in the blood vessels to restore the ability to make healthy N-O levels.

Our advice is to be diligent, make wise choices in terms of diet and exercise, and take your Neo40 Daily. The remarkable benefits of N-O go beyond heart health and lay the foundation for restoring and optimizing whole body health.

It’s February and, thanks to Valentine’s Day, you’ll be seeing pink and red hearts everywhere you go. This is a good reminder to think about your own amazing heart, which beats 100,000 times every day! You don’t have to think about your heart to make it beat, but caring for your heart will help it be healthier and beat longer and stronger. Traditional Chinese medicine regards the heart as the master of the entire body, linking and harmonizing the body-mind-emotions. A healthy heart supports overall wellbeing.

Eat For Your Heart
The heart is a muscle. It needs lots of nutrients to have enough energy for all those heartbeats! Here are some foods your heart will love.

Salmon – This lean protein is a great energy source, is super-rich in anti-inflammatory omega-3 fatty acids, and contains astaxanthin, a powerful antioxidant.

Avocado – Another healthy fat source, avocados help lower LDL levels and raise HDL cholesterol and they improve the absorption of nutrients from other foods.

Greens – Spinach, kale, arugula, chard… so many greens, all of them great sources of folate and other B-vitamins as well as artery-clearing fiber.

Berries – Full of antioxidants and anti-inflammatory components, berries are great for your heart and the entire cardiovascular system. Organic berries are best!

Chocolate – Dark chocolate is more than delicious! It is also full of antioxidants including polyphenols, which can increase nitric oxide levels, lower blood pressure, and decrease the risk of heart disease and stroke.

Supplement Your Heart
Sometimes food isn’t enough for optimal heart health. These supplements can help.

CoQ10 – A powerful antioxidant and an essential building block for cellular energy, it is useful in preventing and treating many cardiovascular conditions. Supplementation is especially important for people taking statin medications.

Fish oil/Flax oil – Concentrated omega-3s for anti-inflammatory and antioxidant support.

L-Carnitine – This amino acid supports energy production by helping fatty acids (fuel) get into the mitochondria (cellular energy centers). All muscles need carnitine, and this includes the heart!

Magnesium – Muscles also need magnesium for proper functioning. Low magnesium can contribute to muscle cramping and heart arrhythmias.

Vitamin D – In addition to supporting immune function, boosting mood, and aiding in building strong bones, vitamin D is useful in maintaining healthy blood pressure and cholesterol levels.

Live For Your Heart
Daily lifestyle choices can support long-term heart health.

Exercise – Like all muscles, your heart can benefit from a good workout. Exercise also increases deep breaths, improving oxygen delivery to the heart and the rest of the body.

Sun – Plants aren’t the only living things to benefit from sunlight! Sun exposure can increase vitamin D and nitric oxide levels, boost mood, and recent studies have shown that exposure to full spectrum light greatly improves recovery after a heart attack.

Stable blood sugar – High blood sugar levels can irritate the heart and blood vessels, setting the stage for plaque build up. Keeping blood sugar stable decreases the risk of vascular inflammation and plaque formation.

Sleep – Sleep is the time of repair and restoration! Research has shown that 6-8 hours of sleep per night helps to stabilize blood pressure, heart rate, and blood sugar, as well as decreasing risk of many cardiovascular diseases.

Love – Love is a powerful emotion and the driving force for many of our actions. It’s also good for your health! Research shows that the positive emotional states of love, appreciation, and gratitude balance the heart rate and rhythm, increase cognitive function, and improve healing response throughout the entire body.

So this month, and all year long, remember to love your heart!

-by Amy Love, ND