10 Ways to Keep Your Heart Healthy




What you eat and drink, your activity level, how you cope with
stress and other individual lifestyle factors help determine the
health of your heart. Heart disease is a progressive condition
that can start early in life but can also be prevented or controlled
by making smart lifestyle choices. Follow a heart-healthy diet,
get plenty of exercise, do what you can to reduce stress and live
a life of moderation and you will be well on your way to maintaining
a healthy heart.
1. Eat a Low-fat Diet – A heart-healthy diet is low in total
fat, saturated fats and trans fats that raise blood cholesterol
levels. To cut saturated fat, choose lean cuts of
meat and remove skin from poultry before eating.
Choose low-fat and fat-free dairy products. To avoid
trans fats, check the ingredient list on all commercially
processed food products, especially baked goods and
crackers, and avoid any that contain partially hydrogenated
vegetable oils.
2. Add Fiber – Fiber helps lower cholesterol levels and
helps you feel full, so you are less likely to overeat. A
high-fiber diet contains nutrient-packed foods, such as
fruits and vegetables, whole-grain cereals and breads
and legumes, such as black beans, lima beans, chick
peas and lentils.
3. Cut Cholesterol – Cholesterol is found only in animal
products, such as meat, poultry, dairy products and eggs.
Lean and low-fat foods can still be high in cholesterol.
Check Nutrition Facts labels to keep track of the cholesterol
in your food and consume no more than 300 mg
4. Eat Fish – Eat fatty fish such as salmon, mackerel, sardines,
and albacore tuna at least twice a week. Omega-3
fatty acids, found in fatty fish and in fish oil supplements,
can lower blood triglycerides (fats), slow the
buildup of plaque in the arteries, lower blood pressure
and reduce the risk of sudden death from heart attack,
according to the American Heart Association.
5. Lose Weight – Being overweight increases your risk of
developing high blood pressure, high blood triglycerides
(fats), low levels of healthful HDL cholesterol and heart
disease. Losing weight decreases your risk of these and
other health conditions that affect your heart, such as
diabetes and sleep apnea (obstructed breathing)


6. Exercise Often – Get at least 30 minutes of moderate
exercise every day, or at least on most days. Regular
aerobic exercise such as brisk walking, bike riding, stair
climbing, swimming, jumping rope, circuit training and
dancing keeps your heart fit, raises your levels of protective
HDL cholesterol and can help you lose weight or
maintain a healthy weight. Being active at home and at
work rather than just sitting for most of the day also
contributes to heart fitness.
7. Drink Moderately – Although a glass of red wine contains
antioxidants that may help reduce the risk of heart
disease and alcohol can cause a slight raise in HDL
cholesterol levels, drinking too much alcohol can increase
your blood pressure, your triglycerides and your
calorie count. Moderate drinking is defined as up to one
average-sized drink daily for women and two for men.
8. Quit Smoking – Many different chemicals found in
tobacco smoke can damage your heart, according to
experts at the Mayo Clinic. Smoking decreases your
body’s supply of oxygen and causes blood vessels to
constrict. Simply cutting back or switching to low-tar
and low-nicotine brands of cigarettes is not enough to
significantly reduce your risk of heart disease. When
you quit smoking, your risk of developing heart disease
starts to drop immediately and decreases dramatically
within the first year.
9. Avoid Stress – The way you handle both personal
and professional stress may affect your heart directly, or
it may affect other risk factors that lead to heart disease,
such as blood pressure and cholesterol levels, physical
activity levels and eating, drinking and smoking habits.
If you feel overwhelmed by stressful events or respond
to stress with poor lifestyle choices, speak to a health
care practitioner about healthier ways to cope.
10. Get Checkups – See your doctor for an annual physical
that includes blood pressure and cholesterol testing
and monitoring. Take any medications prescribed to
control blood pressure and cholesterol levels as directed
or speak to your doctor about alternatives.

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10 Reason to Be Thankful for Nurses

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1. Nurses are trained to be listeners: Nurses have the patience to listen. When you are going through a sad time, they will take your hand and be there for you, not just because they are trained to, but because they care.

2. Nurses stay calm in emergencies: If someone is choking, a nurse would not panic. A nurse would be able to administer CPR. What if an individual went unconscious? A nurse would still not panic. A nurse would go through the step by step procedure of checking the vital signs and calling for medical attention.

3. Nurses know how to keep their families healthy: A nurse keeps the family up to date on physician visits and screenings. The food on the table every night would be more than just meat. A nurse would make sure the family gets vegetables and fruits!

4. Nurses have patience: When you are feeling sad and down, a nurse is there for you. When you yell at a nurse, the nurse will come back and not hold it against you. As sick as you may be, the nurse will not give up on you and will be there.

5. Nurses know what is wrong with you: You do not have to go on Google to do a search of symptoms and figure out that it is the flu or if your child has Kawasaki Disease. A nurse would be able to differentiate between the two.(Kawasaki Disease has symptoms of the flu, but it comes with a strawberry-like tongue.) A nurse would be able to tell what is wrong with you or if you need to seek emergency assistance.

6. Nurses are intelligent: It is more than just four years of nursing school and passing the NCLEX to be intelligence is truly based on the ability to have critical thinking skills. Those critical thinking skills come in handy when decisions
have to be made in the household and for the children. Just like in a hospital, no two situations are identical in life.

7. Nurses are never boring: Do you think that nurses just keep their noses in books or stay in hospitals 24/7? Not true! The ponytail comes down and the fun begins! If you ask a nurse, a nurse would tell you that laughter is the best

8. Nurses know how to handle challenging situations: Patient one is unconscious, patient two’s fever won’t go down, and patient three won’t stop throwing up. A nurse has to be able to prioritize and figure out which patient to tend
to first and how to provide care to all three. Nurses would be lucky to have only three to worry about. Just like in the hospital, nurses know how to handle challenging situations in real life. If a nurse has to go grocery shopping,
take care of a toddler, and write a research paper, you can bet that it will all get done in one night.

9. Nurses know how to be part of a team: Being a part of a team is essential to providing patient
care. Being a part of a team is also essential to having a family. They support each other and
help every member of the family stand strong. A good nurse has the communication skills, trust,
and respect for the hospital team, family team, and friends.

10. Nurses love you and know how to take care of you:A nurse chose the nursing profession because a nurse is compassionate, caring, and nurturing. A nurse’s love for you is truly unconditional.

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Things To Do To Live a Healthy Lifestyle




There are many easy things you can do every day to improve your health and stay healthy.

Get Good Sleep

Insufficient sleep is associated with a number of chronic diseases and conditions, such as diabetes, cardiovascular disease, obesity, and depression. Also, insufficient sleep is responsible for motor vehicle and machinery-related accidents, causing substantial injury and disability each year. Sleep guidelines from the National Sleep Foundation have noted that sleep needs change as we age. In general, adults need between 7-9 hours of sleep.

Toss out the Tobacco

It’s never too late to quit. Quitting smoking has immediate and long-term benefits. It improves your health and lowers your risk of heart disease, cancer, lung disease, and other smoking-related illnesses.

Also avoid being around secondhand smoke. Inhaling other people’s smoke causes health problems similar to those that smokers have. Babies and kids are still growing, so the poisons in secondhand smoke hurt them more than adults.

Move More

Adults need at least 2½ hours of moderate-intensity aerobic activity (such as brisk walking) every week, and muscle strengthening activities that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms) on two or more days a week. You don’t have to do it all at once. Spread your activity out during the week, and break it into smaller chunks of time during the day.

Eat Healthy

Eat a variety of fruits and vegetables every day. They are sources of many vitamins, minerals, and other natural substances that may help protect you from chronic diseases. Limit foods and drinks high in calories, sugar, salt, fat, and alcohol. Choose healthy snacks.

Tame Stress

Sometimes stress can be good. However, it can be harmful when it is severe enough to make you feel overwhelmed and out of control. Take care of yourself. Avoid drugs and alcohol. Find support. Connect socially. Stay active.

Stay on Top of Your Game

See your doctor or nurse for regular checkups. Certain diseases and conditions may not have symptoms, so checkups help diagnose issues early or before they can become a problem. Pay attention to signs and symptoms such as chest pain, shortness of breath, excessive thirst, and problems with urination. If you have these or symptoms of any kind, be sure to see your doctor right away.

Don’t wait! Keep track of your numbers for blood pressure, blood glucose, cholesterol, body mass index (BMI), or any others you may have. If your numbers are high or low, your doctor or nurse can explain what they mean and suggest how you can get them to a healthier range. Be sure to ask him or her what tests you need and how often you need them.

Get vaccinated. Everyone needs immunizations to stay healthy, no matter how old you are. Even if you had vaccines as a child, immunity can fade with time. Vaccine recommendations are based on a variety of factors, including age, overall health, and your medical history.

Find Affordable Healthcare

Federally funded health centers around the United States provide care, even if you have no health insurance. You can get health care and pay what you can afford, based on your income.

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How to Prevent Breast Cancer

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What is prevention?

Cancer prevention is action taken to lower the chance of getting cancer. By preventing cancer, the number of new cases of cancer in a group or population is lowered.

By preventing cancer, the number of new cases of cancer in a group or population is lowered.

Hopefully, this will lower the number of deaths caused by cancer.

The following are risk factors for breast cancer:
•Older age
•A personal history of breast cancer or benign
(non-cancer) breast disease
•A family history of breast cancer
•Inherited gene changes
•Dense breasts
•Exposure of breast tissue to estrogen made in
the body
•Taking hormone therapy for symptoms of
•Radiation therapy to the breast or chest
•Drinking alcohol

The following are protective factors
for breast cancer:

•Less exposure of breast tissue to estrogen
made by the body
•Taking estrogen-only hormone therapy after
hysterectomy, selective estrogen receptor
modulators, or aromatase inhibitors and inactivators
•Selective estrogen receptor modulator
•Aromatase inhibitors and inactivators
•Risk-reducing mastectomy
•Ovarian ablation
•Getting enough exercise

Cancer prevention clinical trials are used to
study ways to prevent cancer.

New ways to prevent breast cancer are being
studied in clinical trials.

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Why Keeping an Eye on Your Cholesterol is Important

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Too much cholesterol in the blood is one of the main risk factors for heart disease and stroke—two leading causes of death in the Untied States.

One way to prevent these diseases is to detect high cholesterol and treat it when it is found.


What is cholesterol?

Cholesterol is a waxy, fat-like substance that your body needs. But when you have too much in your blood, it can build up on the walls of your arteries and form blockages. This can lead to heart disease, heart attack, and stroke.

There are two kinds of cholesterol: high-density lipoprotein (HDL) and low-density lipoprotein (LDL). HDL is also called “good” cholesterol. LDL is called “bad” cholesterol. When we talk about high cholesterol, we are talking about “bad” LDL cholesterol.

Seventy-one million American adults have high cholesterol, but only one-third of them have the condition under control. September is National Cholesterol Education Month—a good time to resolve to get your cholesterol screened.

What role does screening play?

Screening is the key to detecting high cholesterol. Because high cholesterol does not have symptoms, many people do not know that their cholesterol is too high. Your doctor can do a simple blood test to check your cholesterol level.

The National Cholesterol Education Program recommends that adults aged 20 years or older have their cholesterol checked every 5 years.

You may need to have your cholesterol checked more often if any of the following statements applies to you:

  • Your total cholesterol is 200mg/dl or higher.
  • You are a man older than age 45 or a woman older than age 50.
  • Your HDL cholesterol is lower than 40mg/dL.
  • You have other risk factors for heart factors for heart disease and stroke.

Although the number of people who said they were screened for cholesterol within the previous 5 years increased from 73% to 76% from 2005-2009, only a handful of states have met the 82% Healthy People 2020 objective, and disparities in getting screened persist.

How can you prevent or treat high cholesterol?

Make therapeutic lifestyle changes by:

  • Eating a healthy diet.
    • Avoid saturated fats and trans fats, which tend to raise cholesterol levels. Other types of fats such as polyunsaturated fats, can actually lower blood cholesterol levels. Eating fiber also can help lower cholesterol.
  • Exercising regularly.
    • Physical activity can help lower cholesterol. The Surgeon General recommends that adults engage in moderate intensity exercise for 2 hours and 30 minutes every week.
  • Maintaining a healthy weight.
    • Being overweight or obese can raise your cholesterol levels. Losing weight can help lower your cholesterol.
  • Not smoking.
    • If you smoke, quit as soon as possible.

Be sure to follow your doctor’s instruction and stay on your medications, if prescribed, to control your cholesterol.

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9 Ways to Pay it Forward & Make People Happy


9 Ways to Pay it Forward

Interested in doing a few acts of kindness, but do not know where to begin?

Here are 9 ideas to get you started!


1. Donate Toys

Donate a new, unopened toy to organizations such as Toys for Tots. You can also take them to a local hospital or women’s shelter. Donate food. Give the gift of helping a family to have a hearty meal or two by donating to a food bank or through a charitable organization.

2. Donate Food

Give the gift of helping a family to have a hearty meal or two by donating to a food bank or through a charitable organization. Also keep in mind that food banks still have a need in the new year when supplies are most likely to be depleted. Pay off someone’s layaway. It can be done at the store or many times even over the phone. Simply call a retailer who does layaway and

3. Pay off someone’s layaway

It can be done at the store or many times even over the phone. Simply call a retailer who does layaway and It can be done at the store or many times even over the phone. Simply call a retailer who does layaway and ask the customer service department how you can help pay off someone’s layaway to make their post-holiday season a lot less stressful.

4. Donate your time

Do not underestimate the value of your time. Serve meals at a soup kitchen. Help veterans and others get to their destination for the holidays. Help people with disabilities wrap gifts for their loved ones. Help your neighbors with lawn maintenance. You can also start by calling a local organization or two to find out their needs during the seasons.

5. Make a year-end charitable donation

Especially if you work for an organization that has a matching program. Let whatever amount that you can give get stretched further by your employer for an extra generous donation.

6. Remember those who are work during the Holidays.

Police officers, firefighters, emergency medical responders and the like are working shifts while you are enjoying the holidays . Perhaps you and your family can bring over some baked goods, books or even just a card to show your appreciation.

7. Visit a Senior Residence and Share a Talent

More senior pass away in January than any other month of the year. They often hang on for that last family gathering, or for that last sign of hope. This Christmas, take some time to visit a senior center and play a musical instrument, or share a craft talent with the senior residents. Not feeling as if you have a talent to share? Even offering a hug to seniors will often put a smile on both of your faces that will brighten up their season, and yours.

8. Clean out your closets.

If you have children who are leaving or have left home, you probably have a lot of things left around your house you don’t need. Those things can be donated to charity thrift stores or the Salvation Army so people less fortunate can repurpose them into nice holiday gifts.

9. Smile!

It’s easy to rush through the day without breaking a grin. Next time you are standing in line to check out at the mall, try offering a smile to the cashier. It might brighten both your days. Spread cheer. Even if you cannot give monetarily. Even if you cannot give with your time. Give what you can. Give a smile. Give a ‘thank you’. Give with your patience. Give with your heart.

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