Author: Eliz Greene

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Wellbeing

Job Stress: The New Smoking

Job stress may have caught up with smoking as a significant risk to health.

How is job stress like smoking?

First, like smoking, job stress is a risk factor we can’t ignore.
We all know that stress is a risk factor for heart disease and other illnesses. According to several studies, if your job is highly demanding and you have little control over how you do that job, your risk of heart attack and stroke increases by nearly one-third. For women, the risk increases by 40 percent. According to the United Nations International Labor Organization, on-the-job stress costs American businesses about $200 billion through turnover, lower productivity, absenteeism, worker’s compensation, and medical insurance. Occupational stress has been declared a global epidemic and may be the most important challenge facing American businesses. Controlling stress can significantly decrease the risk of disease while increasing productivity and creativity.
Second, like smoking, job stress exposure can be limited or eliminated.
Banning smoking in public places, including in the workplace, resulted in a 30 percent decrease in heart attacks. It is possible to similarly limit job stress. No, we may not be able to completely eliminate all stress at work, and in fact, some stress is motivational. Peak performance often involves some level of stress. The problem, however, arises when a high level of stress continues without an opportunity to return to normal. Working at a fever pitch for an extended time creates unhealthy patterns. Creating opportunities to reflect and refresh in between bouts of peak performance, employing coping mechanisms to manage stress, and designing work environments to limit job stress will decrease risk and increase results.
Third, like smoking, secondhand job stress can be dangerous.
A rise in your level of the stress hormone cortisol when observing someone else’s stress—what researchers call empathic stress—can significantly increase your risk of disease. Think about it. When your co-workers are stressed or in a bad mood, does it affect the way you feel? For most of us, it does. This secondhand stress is especially strong when you have a close relationship with the other person.

So what can we do?

Understand the stress reaction:
The stress reaction in the body creates a hormone called cortisol, which can damage the heart when allowed to build to high levels. Cortisol is produced by the adrenal glands. It is essential in allowing the body to react to stressful situations, especially those requiring a “fight or flight” reaction. The body reacts to stress with a quick burst of energy, lowering sensitivity to pain and increasing attention and memory. One of the body’s more ingenious reactions to a threatening situation is to make blood clot faster, which will prevent bleeding to death from an injury. In this reaction the platelets become sticky, which is good in an emergency, but risky on a constant basis. Sticky blood is harder to pump, increasing blood pressure. Clotting more quickly increases the risk of stroke, heart attack, and migraine. Over time high levels of cortisol can also:

  • Cause weight gain
  • Raise risk of heart attack
  • Raise risk of stroke
  • Raise blood pressure
  • Lower the ability to heal or resist infection
  • Decrease bone density
  • Throw blood sugar out of balance
  • Lower brain function
  • Interfere with thyroid function

Once the crisis passes, the body relaxes and allows the cortisol to process out of the blood stream. A constant state of high stress, however, doesn’t allow the body to rid itself of the hormone.
Process cortisol:
The body eliminates cortisol when it is relaxed. Some simple ways to reduce levels are:

  • Sleep: The body needs between 7 and 9 hours of sleep each night to properly eliminate cortisol.
  • Take deep breaths: Using deep-breathing exercises, guided imagery, yoga, or other stress-reduction techniques can reduce cortisol levels during the day.
  • Move around more: Getting 20–30 minutes of exercise can work wonders.
  • Take a vacation: Get away from sources of stress and give your body a chance to regenerate and be refreshed.

Focus on controlling response:
Choosing how to respond to potentially stressful situations can reduce the cortisol spike in the first place. Just acknowledging a stressful situation may reduce the body’s reaction to it. Research indicates that people who curse in reaction to an injury or stressful situation can reduce pain and cause a rapid release of stress hormones. A quick initial response followed by action may be a good solution. A “slow burn” of building stress over time can be very dangerous.
Remember the “because”:
Long periods of high stress can be particularly dangerous. Some jobs are by nature stressful. In those cases, it can be helpful to remind yourself why it is you endure a stressful situation. You endure job stress because:

  • It creates advancement opportunities.
  • It allows you to vacation, raise children, or save for something desirable.
  • It brings value to the community.
  • It pays the bills.

Managing job stress is essential to maintaining health and productivity. After working with high performers to improve heart health and manage stress for more than a decade, however, I discovered there isn’t enough data about the specifics of the job stress environment and how it affects men and women differently. I’ve been working to understand how changing the stress environment at work could make a difference. This led me to embark on a multiphase research project to explore this important topic.
The study is currently in the first phase, collecting data about job stress. A broad base of responses from all ages, genders, and job categories is needed.

How can you help?

Please take three minutes to complete this simple survey about job stress.
The initial results have been fascinating, and I look forward to sharing more information on job stress in the future.

Categories
Nosh

Is The Wine And Chocolate Diet Too Good To Be True?

Lose weight while eating chocolate and drinking wine? Heck yes, sign me up! But can this way of eating—known as the Sirtfood Diet—work? Let’s break it down.

I use the following eight questions to evaluate any diet or eating plan:

1. Does the plan involve some sort of starvation? Severely limiting calorie intake or complete fasting doesn’t work. While you may initially lose weight, your body compensates for the loss of calories by slowing metabolism. Once you go back to eating normally, the weight is going to pop right back on.

  • The answer: Yes
  • The wine and chocolate diet suggests limiting calories to 1000 for two days (liquids with one small meal) and then 1500 calories for the rest of the first week. This is a crash diet technique that certainly will cause initial weight loss, but not permanent results.

2. Does the plan involve “magic” foods or miracle supplements? There are no magic potions, pills, or foods to maintaining a healthy weight. Good health comes from eating a variety of fruits, vegetables, grains, and low fat protein.

  • The answer: Maybe
  • The wine and chocolate diet is based on eating sirtfoods. These foods promote the production of sirtuin, a protein that controls important things such as aging, inflammation, and metabolism. These foods include tasty items such as strawberries, kale, apples, green tea, and soy. Given that these are healthy options, adding them to your diet—especially to replace less nutritious choices—is a good thing. Red wine and chocolate are also on the list of sirtfoods. Consuming wine and candy, however, isn’t going to magically result in weight loss.

3. Is this plan a “quick fix” to lose pounds and then go back to “eating normally”? Permanent weight loss and good health are both based on a well-balanced diet. Using tricks to drop pounds and then expecting them to stay away when you resume your regular (and most likely less healthy) eating patterns is unreasonable. This will set you up for disappointment and dangerous yo-yoing of your weight.

  • The answer: Maybe
  • The wine and chocolate diet is very restrictive at the beginning and then moves to a more traditional eating plan of three balanced meals loaded with sirtfoods. If these foods are appealing to you, and you keep wine and chocolate consumption in moderation, this part of the program may be reasonable.

4. Is the plan filled with “nevers”? You can never have carbs, sweets, bread, cheese, etc. Deprivation will make you less likely to stick to the plan. Choose a plan that allows you to deal with the occasional treat, slice of pizza, or whatever you fancy. Unless you have a food allergy, avoiding whole categories of foods is not productive.

  • The answer: No

5. Does it promise weight loss without exercise? Again, getting your metabolism fired up is the key, so if you aren’t moving your body it isn’t going to work long-term.

  • The answer: No

6. Does it rely on pre-packaged processed foods? Unless you plan to eat these meals for the rest of your life, you aren’t learning how to feed yourself well.

  • The answer: No

7. Is the plan complicated? Is a plan that requires complicated calorie counting going to fit into your busy day? Find a plan that works simply and fits into your lifestyle. Healthy eating isn’t complicated.

  • The answer: Maybe
  • The wine and chocolate diet initially relies on “green juice” for meal replacement. In the maintenance phase, more “normal” meals are suggested.

8. Is the plan based on solid scientific evidence?

  • The answer: No
  • The wine and chocolate diet was tested in one small study in a single health club in England. Participants showed significant weight loss in the first week, an average of seven pounds. No information on long-term success of the diet was reported. In addition, the long-term health effects of this plan have not been examined.

The final verdict: Is the wine and chocolate diet too good to be true?

Yes. Let’s not kid ourselves, you knew that already.

An eating plan that is rich in fruits, vegetables, whole grains, and low-fat protein is the key to long-term health. Of course, replacing less nutritious foods in your diet with sirtfoods, such as blueberries, can be great for your overall health and your waistline.

Categories
Sweat

3 Things Young Women Should Avoid To Protect Their Hearts

“I’m only 23. I don’t need to worry about my heart. I’m young.”
We all fall victim to the arrogance of youth. We feel invincible and strong and too young to worry about “old people” concerns such as heart disease. However, heart disease is the number one killer of women of all ages, not just older women. Women in their twenties are not only laying the foundation for their future heart health, they may also be at significant risk of heart attack without knowing it. Here are three things young women should avoid to protect their hearts:

Combining Birth Control with Other Risk Factors

Hormonal birth control medications such as the pill, implants, or ring can increase blood pressure, thicken the blood, and decrease the natural estrogen protection younger women enjoy. Heart disease risk for women on birth control medications is similar to postmenopausal women. This increased risk is usually considered acceptable when balancing the need to prevent pregnancy.
However, combining the increased risk with other risk factors can be very dangerous. Smoking triples heart disease risk, which is why women on the pill are strongly advised not to smoke. Controlling blood pressure, cholesterol, and blood sugar is very important while taking birth control medication. In addition, women should discuss their family history of heart disease before starting birth control medication. Being smart about reproductive and heart health is important at every age.

Energy Drinks

The popularity of energy drinks has grown quickly, especially in the under-30 crowd. While caffeine is a safe stimulant in moderation, high levels of caffeine can trigger abnormal heart rhythms, which can lead to cardiac arrest.  Trendy cocktails combining alcohol with energy drinks can be particularly dangerous. These cocktails allow you to easily overindulge in caffeine because a single energy drink can contain nearly twice the daily limit, and alcohol inhibits the body’s ability to process caffeine. Being conscious of your daily intake of caffeine and limiting it to no more than 500 mg (about 3 to 5 cups of coffee) will protect your heart.

Being Dismissed

Even young women in their 20s have heart attacks. Knowing the signs can mean the difference between permanent damage and a full recovery. Women’s heart attack symptoms are often subtle and hard to diagnose. However, we all know what is normal for our bodies.
Any abnormal pain or pressure in the torso should not be ignored. Most women who have had heart attacks say they knew something was very wrong. I initially thought my heart attack, at age 35, was indigestion. However, the pressure and pain moved quickly from heartburn to something more, and I knew I was in trouble. Women can have a heart attack without any chest pain; in fact, many women only experience flu-like symptoms. Women’s heart attack symptoms can be very subtle and build over time, contrary to the sudden crushing chest pain depicted in the movies.
Women should never ignore the following symptoms:

  • Unusual lingering pain, fullness, or pressure in the chest, torso, neck, jaw, or back. Some women describe heart attack symptoms as their bra feeling two sizes too small.
  • Unusual stomach or digestive pain or discomfort, especially when accompanied by nausea or vomiting. Often unexplained vomiting is the key to a heart attack diagnosis.
  • Cold sweat, dizziness, or shortness of breath. Any unusual symptom can be a sign that something is wrong.

If any one of these symptoms stops you from normal activity it is time to call 911. It is not normal to have to sit down to catch your breath, lie down to feel less dizzy, or stop working because of pain or pressure. Don’t miss the subtle signs.
While the disparity in diagnosis and treatment of women’s heart disease has improved, symptoms of a heart attack are far more likely to be dismissed in women. We have to be advocates for ourselves. When I recently went to the hospital with an abnormal heart rhythm, one doctor dismissed my symptoms as “your emotions getting the best of you.” Several hospital staff told me, “you are too young to be here.” Both comments indicate we still have work to do in educating healthcare providers about women and heart disease.

What Should You Do?

Demand tests to rule out a heart attack. Don’t leave until you are sure your heart is safe. Stand up for yourself and protect your heart.
Typically, a healthy diet and good exercise habits set us up for a healthy heart. Even young women, however, need to take their heart health seriously, understand their risk, and manage their lifestyles to ensure a long and healthy life.

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Nosh

Can Energy Drinks Hurt Your Heart?

It’s three o’clock and your energy is lagging. Maybe it is time for an energy drink? But could a drink intended to wake you up cause problems for your heart? It turns out, the answer is yes. High-caffeine energy drinks can trigger heart rhythm issues, which could lead to long-term heart problems or even death. Maybe that energy drink isn’t such a good idea.
Although many of us turn to coffee for a pick-me-up, energy drinks have gained in popularity, especially among millennials. Caffeine is considered a safe stimulant, but a study published in the International Journal of Cardiology links consuming high-caffeine energy drinks to hospital admissions for heart problems. The problem isn’t the caffeine itself, but rather the amount in one serving. Here’s what you need to know about energy drinks and your heart.

Coffee is okay.

A cup of coffee contains about 90 mg of caffeine, and the 2016 Dietary Guidelines for Americans indicate that drinking 3 to 5 cups of coffee per day is okay. The guidelines indicate you can consume up to 500 mg of caffeine per day without negatively affecting hydration or wellness. This is the good news.

Energy drinks are loaded with caffeine.

The bad news is that many energy drinks, especially energy shots, can contain ten times the amount of caffeine in a cup of coffee. Some drinks contain nearly double the daily limit in a single serving.

People consume energy drinks differently from how they drink coffee.

The concentration of caffeine in energy drinks is compounded by the way we to drink them. While we tend to sip a cup of coffee, energy drinks are guzzled down in a few swallows. Combining energy drinks with alcohol is particularly dangerous. Not only are you more likely to over consume and make poor decisions about consumption, alcohol inhibits the body’s ability to process caffeine, thus multiplying the effect.

High levels of caffeine can trigger abnormal heart rhythms, which can lead to significant problems.

The rush of stimulant caused by a high level of caffeine consumed quickly can trigger an abnormal heart rhythm, even in seemingly healthy people. Caffeine is a significant trigger for atrial fibrillation, the most common abnormal heart rhythm. Even young and apparently healthy people can have an underlying electrical problem that is dormant until triggered. Abnormal heart rhythms cause palpitations, which many people describe as skipping beats or a fluttering or flopping in the chest. Other people may experience a racing heart or chest pain. Any of these symptoms should be evaluated by a medical professional immediately. In some cases, abnormal heart rhythm can lead to cardiac arrest and death. Chronic episodes can weaken the heart and increases the risk of stroke, which is a high price to pay for an afternoon pick-me-up.
If you need to wake up and protect your heart, choosing a good ol’ cup of joe may be your best bet. Even better, try a little walk outside. Fresh air and exercise are good for your heart and proven natural energizers.

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Sweat

5 Simple Tips To Reset Your Body Clock After A Time Change

Changing the clock for Daylight Savings Time, working and odd schedule, or flying to a different timezone can reek havoc on your sleep pattern leading to lack of coordination, inattention, general crankiness, and even, in some cases, heart attack.

Our bodies have an internal clock tuned to the setting and rising of the sun. Known as the circadian rhythm, this natural timing shifts subtly from season to season as the days get longer or shorter. The body struggles to adjust to sudden changes, especially when moved forward in time, which is why traveling west to east or “springing forward” is more difficult than falling back in time. Some experts believe our bodies never fully adjust to Day Light Savings Time, because the signals from the sun are out of sync with the time of day. Jet lag, however, usually subsides as soon as the body syncs with the sun in that location. Shift workers, or people traveling a long distance, battle sun signals that are at odds with the schedule they must keep. Both constant and sudden disruption to sleep patterns can cause the stress hormone, cortisol, to build up. This build up can trigger a heart attack in some cases. It is important to help your body to adjust.

Tackle the time change with these simple tips:

Be awake when it is light. We all know it is hard to get out of bed when it is still dark outside. If your watch is out of sync with the sun, use artificial light to cue your body to wake up. Some people use timers or special alarm clocks to turn lights on gradually just before they get up to cue their bodies to wake more gently. Getting outside in sunlight at some point during the day for at least 15 minutes will help your body adjust and boost your mood too. Avoid spending time in dimly lit areas during hours you need to be productive. If you must nap, try a quick nap in a comfortable chair rather than in a dark bedroom. Limiting naps to 20 minutes will allow you to awake refreshed rather than groggy.

Sleep when it is dark. We aren’t designed to sleep when the sun is up. Many shift workers find sleeping in a basement room with heavy shades is helpful. Avoid the blue light produced by television, computer, phone, and tablet screens for at least an hour before bedtime. If you must be outside in the sun near the time you need to sleep, wear dark glasses.

Embrace the present time. As quickly as possible, switch all clocks to the new time. Eat on a schedule, and get into a routine to allow your body to adjust. Try not to play the “what time would it be…” game with yourself. One of the best travel tips I ever received is to turn the clock in the hotel away from the bed. That way if you wake during the night, you aren’t tempted to calculate what time it is back home. This mental exercise keeps the brain awake.

Don’t embrace the present time. Yes, this is the exact opposite of the previous tip. Sometimes it makes sense not to change. If you have changed timezones, but are going back home tomorrow, it may be smart to stay true to your body clock. A fellow professional speaker lives on the west coast, but works much of the fall on the east coast. She stays on east coast time when she is at home so that she isn’t exhausted when she goes back to work.

Make the change slowly, if you can. If you know a shift in time is coming, try changing you sleep schedule slowing over a week or two instead of all at once. This slower shift makes the adjustment easier. Going to bed and waking 15 minutes earlier isn’t a big change per night, but can add up to a more gentle adjustment over time.

Get your body clock in sync to work and feel better!

Categories
Lifestyle

Wellness: Is There An App For That?

Most of us are looking for a way to stay motivated and consistent with healthy habits. Whether it is eating better or exercising, many of us need daily reminders, support, and something to keep the process interesting. There are thousands of smart phone apps promising weight loss or ripped abs, but do they really work? Is there an app for that?
A recent study conducted at the University of Florida is critical of most free apps. The apps were compared to the American College of Sports Medicine’s Guidelines for Physical Activity including:
– 150 minutes of cardiorespiratory exercise per week
– Resistance exercise two or three days per week
– Flexibility exercise two or three days per week
– Neuromotor exercise (balance, agility, and coordination) two or three days per week
Yes, measured against these criteria, most fitness apps fall short. But is that really the point?
Most Americans get just eight minutes of physical activity per day, or 56 minutes per week. ANY increase in activity is beneficial. If a free app reminds you to get up and move around more, that is excellent. If an app allows you to log what you eat and be more intentional, fantastic.
The secret to successful weight loss or fitness plans is to combine motivation and support for behavior change. A fitness or weight loss app isn’t going to be a magic cure, but they can support behavior change by:
– Providing positive messages, support, and motivation: The FitBit app does this very well. The app is simple, tracking steps and allowing users to log other data such as ounces of water or calories consumed. The real beauty comes through badges earned through steps, encouraging messages (you are almost to your goal), and the ability to connect with friends in good natured competition.
– Making users set specific goals: “I will take 10,000 steps today” is a more specific goal and will be more successful than a goals such as, “I will be more active.” Successful apps ask users to make measurable daily goals
– Reminding users to be intentional about goals: If you are intentional about something on a daily basis, change will happen. Most apps have the option to set reminders or have prompts built into the design.
– Individualizing activities: Cookie cutter activity or eating plans are less likely to be effective than plans that can be modified to fit individual needs. Apps that allow users to set beginning fitness levels, age, injury issues, dietary preferences, etc., will be more successful. The University of Florida Study recommended Sworkit as a comprehensive and flexible app.
– Being easy and pleasant to use: If an app is too complicated or is discouraging to use, you won’t be likely to go back to it day after day. I’m a fan of Johnson & Johnson’s 7 Minute Workout App. It is simple to use, mixes up activities, and is quick.
So, is there an app for that? There certainly could be. With so many to choose from for any smart phone, finding one to suit your specific needs using the criteria above is very possible. Try some out, most have a free version. Whether you are just getting started toward your goal or just need some new ideas to keep you motivated, a smart phone app may just be trick

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Sweat

Quit It!: Could Lowering Nicotine End Smoking?

“I wish I could quit.”

The vast majority of smokers want to quit, but few are successful. Addictive power has been specifically engineered into cigarettes by increasing the amount of nicotine, adding ammonia to speed delivery of nicotine to the brain, and sugars which make tobacco smoke easier to inhale. The addictive nature of cigarettes is evident, but this wasn’t always the case.

The design and contents of tobacco products make them more attractive and addictive than ever before. Cigarettes today deliver nicotine more quickly from the lungs to the heart and brain. While nicotine is the key chemical compound that causes and sustains the powerful addicting effects of cigarettes, other ingredients and design features make them even more attractive and more addictive. – 2010 Surgeon General’s report, How Tobacco Smoke Causes Disease – the Biology and Behavioral Basis for Smoking-Attributable Disease

A study in the New England Journal of Medicine (NEJM) (link to come) adds to a growing body of research indicating the reduction of nicotine levels in cigarettes leads to fewer new smokers and more current smokers attempting to quit. Experts are now calling for new Food and Drug Administration (FDA) regulations to reduce nicotine levels in cigarettes to below addictive levels.

Why is lowering nicotine levels in cigarettes important?

Cigarettes are immediately addictive:

A British Medical Association Journal study reports smokers become addicted within a days of their first cigarette. Kids and teens are more likely to become addicted immediately because they are more sensitive to nicotine.

The really important implication of this study is that we have to warn kids that you can’t just fool around with cigarettes or experiment with cigarettes for a few weeks and then give it up,” said Dr. Joseph DiFranza, who lead the research at the University of Massachusetts. “If you fool around with cigarettes for a few weeks, you may be addicted for life.

Lower levels of nicotine in cigarettes will make early addiction less likely.

Smoking robs people of 15 years:

Half of long-term smokers will die as the result of smoking related illness. Smoking is the leading cause of preventable death worldwide claiming nearly six million people per year. Smokers, on average, die 10 to 15 years earlier than non-smokers. Reducing nicotine levels will increase the number of smokes able to quit.

Won’t people just smoke more?

The NEJM study conducted at the University of Wisconsin Center for Tobacco Research and Intervention found smokers who switched to cigarettes containing very low levels of nicotine over six weeks were less dependent on nicotine and smoked fewer cigarettes. This group was also twice as likely to attempt quitting as the group who smoked cigarettes with standard levels of nicotine.

Dr. Tim Baker co-author of the NEJM perspective calling for the FDA to act, believes this action could potentially end the epidemic of smoking-caused illness and death in the United States.

We believe that a policy of nicotine reduction in cigarettes, coupled with greater access to less harmful nicotine delivery systems, will help more people stop smoking, and also prevent the development of a new generation of smokers, Baker said. This policy, combined with other policy changes such as higher taxes on combustible tobacco, raising the legal age to buy cigarettes, and more inclusive smoking bans, holds potential to help millions of Americans avoid the leading preventable cause of death smoking cigarettes.

While some smokers may switch to other products containing nicotine such as smokeless-tobacco products or e-cigarettes, not inhaling cigarette smoke has immediate health benefits. The body begins recovering immediately. After 20 minutes, heart rates normalize. Within hours of quitting, blood pressure lowers. Within a year, the immediate risk of heart attack is cut in half. Quitting smoking significantly improves health and reduces the risk of heart attack and stroke. Experts conclude the development of new products, such as an FDA-approved device to safely and effectively deliver nicotine to the lungs, would accelerate a decline in smoking and improve public health.

What should you do?

– Find help to quit smoking at smokefree.gov

– Lend your support to the call for FDA action by joining an advocacy group such as yourthecure.org or lungforce.org

Reference: http://www.nejm.org/doi/full/10.1056/NEJMp1509510

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Sweat

Your Heart Will Go On: What Frequent Flyers Should Do To Protect Health

The plane was hot. Finally, after more than an hour waiting on the tarmac, the plane began to taxi toward the runway. Suddenly, an attendant light dinged and quickly thereafter the plane turned back to the airport. As frequent flier Mellanie True Hills suspected, someone in the back of the plane was experiencing heart issues, a situation becoming more and more common on flights.
Frequent fliers often struggle with jet lag, and staying healthy on the road. Did you know air travel can trigger a heart related emergency? It’s true, but it can be simple to prevent, or at least significantly limit the risks.
Road warrior and heart arrhythmia expert Mellanie travels the world racking up as many as 60,000 miles in 60 days isn’t surprised heart rhythms issues and even heart attacks on flights are increasing.
“Tightly packed passengers are less likely to want to inconvenience fellow travelers, so many choose not to drink anything during flights to avoid having to get up to visit the restroom. Dehydration and being sedentary both can trigger heart problems.”
Mellanie’s concerns about air travel are both personal and professional. Diagnosed with atrial fibrillation, the most common abnormal heart rhythm, she is vigilant about staying hydrated and active on flights to protect her heart. Professionally, she is the CEO of StopAfib.org, patient advocacy organization that hosts the number one arrhythmia site and one of the top five heart disease sites worldwide. Mellanie points to three areas of concern for frequent fliers:

  • Dehydration during flight can trigger abnormal heart rhythms and Holiday Heart Syndrome
  • Long periods sitting can cause deep vein thrombosis (DVT)
  • Changing air pressure can trigger heart attack

Dehydration and Your Heart

The significantly dry air on a plane wicks moisture out of the body, causing dehydration quickly. Dehydration thickens the blood and depletes the body of essential minerals such as potassium and magnesium. Both of those minerals regulate heart rhythm. Inadequate levels of potassium or magnesiums can trigger abnormal heart rhythms, including atrial fibrillation (Afib).
“If your heart has ever felt like a flopping fish, a bag of wiggly worms, or fluttering butterflies, you may have atrial fibrillation [aka Afib], the most common irregular heartbeat. You can find out more about how to tell at StopAfib.org,” says Mellanie.
For some people, Afib symptoms are fleeting and disappear on their own. However the abnormal rhythm can cause blood to pool in the heart and form a clot. Already thickened blood from dehydration makes this more likely. That clot could then travel to the brain and cause a stroke. Afib is just one of many types of abnormal heart rhythms, including holiday heart syndrome. Named because emergency rooms see an increase of people with heart trouble during holidays such Christmas, New Year’s day, spring break, and Super Bowl Sunday. Overindulgence in food and alcohol causes an abnormal rhythm and chest pain. Business travelers, especially those traveling to conferences, often have the same overindulgence issues. Adding dehydration to the mix can trigger chest pain, which should not be ignored.

What should travelers do?

“Drinking mineral water, or even club soda, not only keeps you hydrated, but also replaces the minerals you are losing. I think jet lag is mostly caused by dehydration, and by drinking mineral water both during the trip and when I arrive, I rarely suffer from it even when traveling internationally.”
Mellanie suggests drinking at least six to twelve ounces per hour of on the plane. Yes, this means you will have to get up and use the restroom. Which in itself is a good way to avoid DVT.

The Risks of Sitting

Sitting in one position puts travelers at risk of DVT, a condition during which blood clots form and block the flow of blood. Coupled with thickened blood due to dehydration, sitting for long periods sets travelers for DVT in the legs. DVT however can form anywhere in the body and are particularly dangerous when formed in the lungs or travel to the brain causing a stroke.

What should travelers do?

In addition to staying hydrated, stand and move around the plane at least once per hour.

Air Pressure and Your Heart

Oxford University studied the affect of lower air pressure when flying on blood pressure. The study found an increase in blood pressure in the lungs, which is concerning. This increase in blood pressure, combined with dehydration and sitting could spell disaster for someone with already elevated risk factors such as high blood pressure. In a study published in the American Journal of Cardiology Dr. Philip Houck, co-chairman of the cardiology division at Scott and White Hospital and the Texas A&M College of Medicine and his team of emergency room doctors noted they saw more patients with heart attacks when thunderstorms caused the air pressure to drop significantly. Commenting on the study, Dr. Houck explained, “My experience taking care of patients over the years told me that the day after a major weather event, like a thunderstorm, we would see a cluster of heart attacks. Our study now shows that a relationship does exist
“The more the pressure falls, the greater the chance someone has of having a heart attack the next day,” The study also indicates the rapid drop in air pressure in an airplane could have the same results.

What should travelers do?

First, understand your personal risk of heart attack and heart disease. If you are on medication for high blood pressure, or any other heart disease risk factor, take it consistently while traveling. If you have symptoms during travel, get help. Never ignore chest pain, shortness of breath, dizziness, or a sudden, intense, or unusual pain anywhere in the head, neck, back, shoulders or torso.

That all sounds scary. Is air travel too risky?

As a frequent flier, Mellanie certainly isn’t too scared to fly, but she also doesn’t take the risks lightly either. “The trick is to stay on top of dehydration. Frequent fliers, do yourself a favor. Pick up a big bottle of mineral water in the gift shop!” Sipping as you travel will protect your heart, and may even ward off jet lag too.

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Nosh

Changing the Way You Think About Soft Drinks

How Bad Are Soft Drinks For Your Health?

The short answer: Very!

Yes, I can hear the screams now, “Don’t take away my soda!”

But here’s the truth: Soft drinks are the largest source of empty calories in the American diet and soda drinkers are at higher risk for obesity and heart disease.

Before you put your hands over your ears and sing “La la la” to drown out the message, let’s look at how your body digests a soft drink.

Our bodies are designed to digest food slowly through many phases in the stomach, large and small intestines. This slow digestion releases calories as fuel into the body to be used over time, rather than all at once. The process of digestion itself burns calories. Any unused calories are then stored as fat. Soft drinks, however, are liquid calories which need no digestion and are released into almost immediately. For most people it would take an hour of walking at a moderate pace to burn the nearly 200 calories in a typical can of soda. Given that most Americans move just 8 minutes per day, it is easy to see how the empty calories in soft drinks contribute to obesity.

People who drink at least one soft drink per day are 27 percent more likely to be over weight and are likely to eat more calories per day than non-soda drinkers. Drinking soft drinks does not make you feel full and, even worse, stimulates hunger.

So, does this mean you can never have a soft drink?

No, if you really love the taste, have a soda as an occasional treat. Think of soft drinks as what they are, liquid candy, not a beverage.

Would you eat a bag of Skittles as a side dish at dinner?

A 2.6 ounce bag of Skittles contains approximately the same amount of sugar as a 20 ounce soft drink. You body needs water to digest and function properly. Drinking water at meals rather than soda will aid digestion, cut empty calories as well as support your immune system, and keep muscles and joints working well.

But, what about diet soft drinks? That’s better right?

You would think diet soda would be a better choice, but it turns out it may be even worse for your health. Daily diet soda drinkers are nearly 50 percent more likely to have heart disease than non-soda drinkers. Again, drinking soda of any kind doesn’t make you feel full, and artificial sweeteners also stimulate hunger.

The jury is still out on whether artificial sweeteners and other ingredients including in soft drinks cause cancer or other health concerns. In typical studies, rats are fed a “clinical dose” of the ingredients to see what happens. This dose is many times more than a recommended serving. With the average American drinking nearly 600 cans of soft drinks per year, many of us are consuming a clinical dose.

Do your body a favor. Limit soft drinks and be kind to your heart.

Categories
Wellbeing

What To Do When Weight Creeps Up on Your Teen

Let’s face it.  Puberty is a messy, awkward, embarrassing roller-coaster of body changes and hormone induced emotional turmoil.  As difficult as it can be to parent a teenager, it is easy to forget how hard it is to BE a teenager – especially a teenager struggling with his or her weight.

Weight gain for most kids going through puberty is natural, but society tells both parents and kids that it isn’t okay.  Girls especially can gain a layer of fat all over the body before blossoming into curves.  Natural hormonal changes transform teen’s metabolism so that a kid who once was able to eat anything, suddenly is gaining weight without changing any eating habits.  To complicate matters further, the adolescent years are when kids are making more and more food decisions on their own.  All of these factors can cause a teen’s weight to creep up.  In our family, we have one teen daughter who can eat anything, but her twin sister can look at a cupcake and gain weight.

These natural body differences can make teens who do gain weight feel embarrassed and even ashamed.

Open communication with a hormonal teenager can be difficult, but taking this subject head on is the key. Healthy eating habits are always important, but if a teen is overweight after their growth spurt ends (typically age 14 for girls and 16 for boys) or were overweight before their growth spurt, it is probably time to be concerned.  Talking with your teen during the growth spurt and creating a healthy environment at home will support healthy habits and a teen’s positive self image.

Here are some questions to start a healthy dialogue about food and weight:

“Isn’t it amazing how one person’s body can be so different from another?”

Be honest.

Yes, it is totally unfair that your friend, sister, brother, or parent can eat junk food all day and have clear skin and never gain an ounce. Listen to what your teen has to say about his or her own body issues.  Make sure your teen understands that weight gain in puberty is a natural. Each person’s body is different.  Our metabolisms are different and change over time.  Judging yourself against someone else, or an airbrushed image in the media isn’t healthy.  Remind your teen that appearance isn’t what is important, being healthy is the key. We all need to figure out what our individual bodies need to be healthy.

“Do your friends talk about going on a diet?”

Diet is a four-letter word in our household.  Being healthy and managing weight are both lifelong commitments, not something that can be “fixed” with a temporary solution.  Diets, particularly restrictive diets, in the teen years set kids up for a lifetime of weight yo-yoing, which is anything but healthy.  Help your teen understand that developing habits of eating nutritious foods most of the time and enjoying periodic treats is essential. We all need to find our own body’s natural equilibrium. How much healthy food do we need to eat, how much do we need to move, how many treats can we have, and maintain a healthy body?  What makes this particularly difficult, however, is that given the choice between chips and veggies, most kids are going to choose the chips.  Food manufactures design junk food to trigger the pleasure centers in the brain and make us want more. In our own school cafeteria, kids are offered multiple kinds of chips and sweets, but only one or two choices of fruits or vegetables.  Being restrictive about food, counting calories, or having a bunch of rules or “nevers” (you can never have chips, never have soda, never have candy) sets your teen up for rebellion.  Don’t make food your battle ground.

The best strategy to support healthy eating habits is often to create an environment at home.

“What are your biggest temptations, and how can I help you enjoy them periodically?”

Creating a supportive and healthy environment at home is essential for teens developing life-long healthy habits.  For example, one of my daughters loves to bake.  We don’t want to squelch her creativity, but none of us needs the temptation of baked goods.  Now, I ask her what she plans to do with the items she bakes.  As long as there is a plan for the goodies leaving the house, the answer is yes to baking.  Ask what your treat your teen loves to eat.  If it is chips, perhaps that is something you purchase periodically, rather than keeping a supply in the cupboard.  Removing the temptation at home can make a big difference and there is always ample opportunity for treats away from home.  Creating a temptation-free zone at home could not only improve the health of the teen, but also the whole family.  In addition, families who eat at least one meal together tend to be healthier and have better relationships.  Making at least one healthy and delicious meal per day (it doesn’t have to be dinner), and enjoying it together without interruption by phones, television, or other electronic gadgets can positively impact health and family communication.

“Would you go for a walk with me?”

Leading by healthy example may be the best way to help your teen navigate creating their own healthy lifestyle.  While it is important to be honest and open, you may want to think hard about the messages you send your kids.  Both my husband and I talk about the amount of exercise we need to do to be healthy and are careful not to be judgmental about our daughters’ activity levels.  Inviting them to join us, or providing opportunities to be active, is more effective than telling them they need to be more active.  Both of us also often choose not to have a dessert or treat because it isn’t “worth the calories.” We save our treats for something delicious and really savor them too.  We again try not to be judgmental about the girls’ choice to have a treat.  Rather than asking, “Do you really want (or need) to eat that?”  we find “Are you really going to enjoy that?” more effective and supportive.

“What can I do to motivate you to develop healthy habits?”

Most of us are motivated by reward.  Let’s be honest, eating healthy and being active are often not very fun.  Yes, healthy food can be delicious.  Yes, activity can be enjoyable.  But yet, most of us don’t choose those habits.  We do what we want to do, not what someone tells us we should do. Connecting healthy habits with a reward, of course not a food reward, can make a big difference.  For example, when I was trying to lose the 80 pounds I gained during pregnancy, I wasn’t motivated until my husband offered to buy me anything I wanted if I could exercise for 20 minutes per day for 100 days in a row.  That made the difference for me. Now exercise is just a daily habit.  What could you offer your teen to develop a life-long healthy habit?

Help your teen navigate the natural body changes and develop habits to support a lifetime of wellness through open conversation, a healthy environment, and the right kind of motivation.