Heart Disease Prevention Is Possible

While it’s true that heart disease is the #1 cause of death in the US for both women and men, it’s also true that you have some control over certain risk factors that lead up to heart disease, even reverse some of the symptoms if they’re caught early on.

 

Heart Disease is considered a lifestyle disease, which means its main causes are lifestyle choices such as diet and lack of exercise. This is good news as it means that we have an adequate amount of control over it. 

 

The important thing is to learn all you can about these factors and how they can be regulated so you can enjoy a healthy, strong disease-free heart.

 

What exactly is heart disease? It’s usually a broad term which refers to several conditions relating to an unhealthy heart, which may include:

 

• Heart attack
• Stroke
• Heart failure
• Hardening of the arteries
• Arrhythmia
• Heart valve problems

 

The good news is that there are things you can do to help avoid any type of heart disease. Generally, heart diseases doesn’t happen overnight. It develops over the years, and its symptoms may be spurred on or slowed down depending on the lifestyle choices you make starting from your early adulthood years. 

 

Some scientists even argue that it starts as early as your childhood because it’s all connected. This also makes sense from the perspective of heart disease being a lifestyle disease, as many of our eating and activity habits are solidified in childhood. 

When it comes to preventing heart disease, the American Heart Association and other health experts break it down into 3 categories:

 

• Primordial prevention is for those who have no risk factors that could result in heart disease. This type of prevention works at avoiding any type of inflammation within the lining of the heart, while maintaining heart health in order to ward off high blood pressure, extra weight, and high cholesterol.

 

• Primary prevention is meant to prevent someone who’s at risk for heart disease from having a heart attack, stroke, or develop any other type of heart disease, or need surgery or angioplasty. It provides a healthy, well-balanced lifestyle for individuals who suffer from high blood pressure or high cholesterol levels. Medications may also be prescribed in an effort to control these risk factors and bring them down to healthier levels.

 

• Secondary prevention which is the measures taken after someone has suffered from some type of heart disease or undergone heart surgery. These may include taking medications to lower cholesterol levels and aspirin to help prevent blood clots. It also includes eating healthier foods, exercising regularly to ward off stress and manage weight, quitting smoking if needed and regulating how much alcohol is consumed on a daily basis. The aim of secondary prevention is to defend against a second heart attack, and to stop any advancing heart disease symptoms.

 

First things first, let’s find out what risk factors can’t be controlled so you can get them out of the way and focus on what you can control.

 

Risk factors you can’t change:

 

• Gender
• Race/ethnicity
• Family history
• Age

 

Risk factors within your control:

 

• Manage your weight
• Eat a healthy, well-balanced diet
• Regular exercise
• Low blood pressure
• Low cholesterol and triglycerides (the most common type of body fats) levels
• Maintain blood sugar levels
• Limit alcoholic consumption
• No smoking
• Manage stress
• Get quality, uninterrupted sleep

 

Whether you’re working on maintaining a healthy heart or working at reducing certain risk factors, studies have proven that making healthy lifestyle choices can fend off nearly 80% of heart diseases, 75% of sudden cardiac deaths and 50% of strokes. It’s never too early to start making those smart choices and start investing in a healthier, brighter, longer life.

 

Stop Letting The Past Dictate Your Future

 

We’ve all heard that we can’t be stuck in the past and that we have to move on with our lives, but have you ever stopped to think about it? Why should you move on from the past? Well, frankly, because it can affect nearly every other aspect of your life if you don’t. 

 

Few people devote time to thinking about how focusing on the past can be detrimental to their present and future. In this article, we’re going to provide you with, hopefully, all the argument you need to persuade you to stop letting the past dictate your future.

 

What’s so bad about focusing on the past?

 

Focusing heavily on the past, whether in a negative or a positive way, is detrimental to you and your ability to move forward with your life. Let’s talk about the negative first: holding grudges. Holding on to a particular moment or event in the past due to a negative experience stunts your emotional and mental growth. 

 

The more you focus on that, the less attention you have to give to what’s happening in the present. On the positive side of things, if you’re fixated on one particular positive event that happened in the past, you’ll miss all the positive and great things happening in the future. You also run the risk of comparing everything that happens from then on to that one “perfect” event. 

 

This fixation can lead to a few negative outcomes on your future. The more you focus on the past, the less you witness the present. You have a tendency to miss special occasions or important events. You move through life in a more distracted manner. The worst outcome of them all, though, is that you stunt your development and growth. 

 

How can focusing on the past dictate your future?

 

As we said before, focusing on something in the past can manipulate how you view present moments. It can make you distracted during events you’d otherwise be fully immersed in or cause you to compare them to another moment on from which you can’t move. 

 

These fixations can cause you to turn down new opportunities either because you’re afraid they won’t live up to the past experience or you don’t want to be taken away from it. Focusing on the past can negatively affect every decision you make, dictating your future. 

 

How do you stop focusing on the past?

 

The first step in putting an end to this behavior once and for all is to resolve to let it go. We know, it’s easier said than done, but you have to first consciously decide to do it before you can actually successfully let the past go. Letting go of the issues or moments you’re holding onto will allow you to finally move forward with your life and grow as a person. 

 

Fixated on a positive past event

 

If you’re fixated on a positive past event, letting go doesn’t mean the same thing as it does for those holding onto a grudge. Letting go in this sense is to stop comparing other events to this one. It doesn’t mean that you have to forget the moment you’ve held so dear, but it does mean that you continue to experience and enjoy each new moment, rather than comparing it to and being distracted by said moment.

 

Fixated on a negative past event

 

If you’re holding a grudge or fixated on a past event, letting go is typically forgiving the person and moving on from the event. This can be very difficult, but the only person that can put an end to your holding onto the past is you. You have to be the one to forgive, let go, and move on. You’re only hurting yourself, otherwise. 

Assertiveness 101

 

Being assertive is a skill that comes naturally to some but not to all. It’s a trait and skill that can get you far in life, when balanced evenly. However, if not kept in check, assertiveness can come across as abrasive, rude, or even mean or aggressive.

 

In this article, we’re going to explore the topic of assertiveness; we’ll cover what it means to be assertive, how to become more assertive, and how to keep that assertiveness in check. 

 

What does it mean to be assertive?

 

According to The Better Health Channel, “Being assertive means being direct about what you need, want, feel, or believe in a way that’s respectful of the views of others.” Being assertive can offer many benefits to almost every area of your life, when kept in balance. 

 

For example, when you’re more assertive in the workplace, you show your superiors that you have the qualities required of a leader and the confidence necessary to go for what you need or want. In your relationship, being assertive has a whole slew of benefits. 

 

First off, it can help you have the confidence to ask someone out in the first place. Secondarily, assertiveness allows you to identify and be clear about what you want and need in the relationship, improving communication between you and your partner and ensuring the healthy state of your relationship.

 

What can you do to be more assertive?

 

The first thing you have to do when trying to be more assertive is to make the decision to positively assert your views and yourself and commit to it. It’s not enough just to think about maybe trying to be more assertive in situations, like you think about how you really should work out more while you’re eating dessert. You have to commit to it. 

 

The next step is improving your communication and listening skills. These two skills are crucial in assertiveness. You need to communicate openly and honestly with a respect for those with whom your speaking. In addition to that, you have to become an active listener. 

 

Pay close attention to what people say to you, try to understand their perspective and don’t interrupt. The key to having the right balance in your assertiveness is to respect others and allow them the space to be assertive, as well.

 

Lastly, in the actual practice of assertiveness, you want to stay calm, avoid guilt tripping, and use what is referred to as “I” statements. “I” statements (I think, I feel, I know) are much more assertive and more constructive than “you” statements (you never, you always), which tend to be more harmful. 

 

How can you keep your assertiveness in check?

 

There’s a fine line between positive assertiveness and abrasive rudeness. A good way to keep yourself in check and ensure you aren’t toeing that line is to be observant, not just of yourself but of those around you. 

 

Take time throughout your day to reflect on yourself, your behavior, and your choices. Watch how others behave around you; if your loved ones seem uncomfortable with your behavior or put off by your attitude, you should examine your assertiveness and maybe make some adjustments. 

 

Being assertive can get you far in life, but there’s a fine line between being positively assertive and being rude. If you keep yourself in check when working on your assertiveness and create a good balance, you can go further and be happier in your life. Assertiveness can lead to promotions, healthier relationships, and a more positive self-image. We hope we’ve helped to instruct you on and guide you through improving your assertive behavior.

Top 10 Ways To Get Better Organized

 

Organization is a skill that takes time and effort. With the New Year quickly approaching, many are thinking of ways to elevate their organizational skills.

 

Whether it’s investing in a new planner or honing in on new habits, organization is needed to live an effective life. 

 

If you’re looking to enhance your organization skills and get a firm grasp on the New Year, consider these 10 tips that will help you get your life together and develop positive habits.

 

1.    Set a Goal

 

Goal setting is the first step to getting organized. By creating your own set of priorities, you’re eliminating what doesn’t serve you and welcoming positive energy. 

 

The trick here is to start with small, attainable goals as opposed to one major one. This will help you eliminate feeling overwhelmed and allow you to celebrate small victories. 

 

2.    Hold Yourself Accountable

 

It’s easy to miss the gym or slack off on your passion project when there aren’t any real consequences to your actions. Instead of leaving your progress up to chance, hold yourself accountable to actually doing what you set out to do. This will help you to stick to your schedule and stay organized. 

 

3.    Reward Yourself

 

In order to meet your goals and stay motivated, you have to reward yourself. Celebrate even the smallest of victories and reward yourself with self-care “treats” when you meet your goals. This will keep you excited about your goals and tempted to continue. 

 

4.    Set Alarms

 

One of the best ways to stay on top of your to-do list is to set alarms. Whether it’s on your phone or setting traditional alarm clocks, having that little reminder will help you stay on track. Set your bill schedule, deadlines and other important information so you can always stay in the know. 

 

5.    Invest In a Planner

 

Planners have become all the rage. People use them as scrapbooks, journals and more. Keep your life organized by investing in a good planner. This will give you a visual of what you need to accomplish. You can write out your feelings, create monthly vision boards and keep track of your events. Writing out your responsibilities will give you clarity that’s unmatched. 

 

6.    Declutter

 

Trying to stay organized in a cluttered space is counterproductive. In fact, it can bring about more stress than you initially intended. Start this New Year off right by cleaning out all forms of clutter you may have. 

 

Throw away old clothes, items and junk that’s simply holding you back. This will help you develop your mental strength and stay organized. 

 

7.    Create a Monthly Goal

 

Each month provides an opportunity for a new start. Take advantage of this gift by setting goals you can meet. If you noticed that you struggled with productivity last month, make that a priority this month. It even helps to create vision boards with your monthly goals illustrated on them. This will help you to stay on track in the coming months.

 

8.    Practice Saying No

 

One of the biggest hurdles to sticking to your personal schedule is getting caught up in other tasks. For example, Wednesdays are your designated gym days. However, your friends want to go out for drinks after work on Wednesday night. You haven’t been sticking to your schedule and it’s impacting your mental health.

 

What do you do? Well, start by learning how to put yourself first and say no. Distractions, whether positive or negative, can throw you off of your schedule. This can make you feel disorganized and anxious. Learn how to say no and not feel guilty about it. 

 

9.    Wake up Earlier

 

If you challenge yourself to wake up 15-30 minutes earlier each day, you’ll be amazed at how much you can accomplish. Doing this will give you the opportunity to get done everything you intended and start the day with a fresh mind. 

 

10. Prepare For the Day The Night Before

 

We’ve all been there- rushing to get everything together while still trying to make appointments on time. The best way to alleviate those rushed feelings is to prepare for your days the night before. Lay your clothes out, pack your lunch and get your items ready before bed. This will make your morning routine seamless and enjoyable. 

 

Getting organized is definitely a challenge, but a fulfilling one. Make your 2019 great by implementing these helpful tips into your daily routine. You’ll begin to feel more organized and prepared for everything that comes your way. 

 

Understanding Energy In Your Diet

According to the energy balance equation, your body gains energy when you intake more energy through your diet than you expend through physical activity. That’s why the main point of most diets is to limit your energy intake through counting carbs or calories. 

 

It seems like a few years ago all of the diets were about counting calories and now they’re all about limiting carbohydrates. But you should you limit carbs or calories? And, if they’re both units of energy what’s the difference? This article will discuss the difference between carbs and calories, how they impact your diet, and how or why you should watch them.

 

Calories Are Energy, Right? Yes.

 

To set the record straight, carbs and calories are not both units of energy. We’ll start with calories and talk about carbohydrates in a little bit.

 

Calories are the units of energy, not carbs. A single calorie is the amount of energy that it takes to raise the temperature of one gram of water by one degree Celsius. This is a very small amount of energy, so when you read the nutrition label on your food, what they call “Calories” (with an upper-case C) is actually the number of kilocalories (that is, one thousand lower-case c calories). That doesn’t mean that the food companies are trying to lie to you and get you to eat more calories.

 

They do it because it would be tedious and useless to try to count actual lower-case c calories. Don’t worry about keeping track of whether we’re talking about calories or kilocalories in this article though. Because we’re talking about calories as a unit of energy, it doesn’t really matter which scale we’re talking about, as long as you understand what calories are and why they’re important.

 

Carbs Are Energy, Right? No.

 

As mentioned above, the carbohydrate is not a unit of energy like the calorie is. The carbohydrate is a class of nutrient, along with proteins, fats, vitamins, minerals, and water. Carbohydrates, proteins, and fats are all called “energy-yielding nutrients” because the body can break them all down to release calories.

 

Of the energy yielding nutrients, proteins and carbohydrates both release one 4 calories per gram, while fat releases nine calories per gram. 

 

So Why Are Carbs So Special?

 

You might be wondering, if fat contains more than twice the calories per gram, why do all of these diets have us watching carbs? And that’s a good question.

 

The first reason is that the average person has much more carbohydrates than fat in their diet. We tend to think of carbohydrates as coming from grains, like pastas and breads. These are sources of carbohydrates, but carbohydrates also come from sugars. Grains are a source of complex carbs, which your body breaks down over time. Sugars are a source of simple carbs that your body doesn’t have to break down. 

 

Sugars are naturally occurring in sources like fruits, but they’re also added to just about everything. If you put a store-bought sauce on your pasta, you’re putting carbs on carbs. If you put jam or jelly on your bread, you’re putting carbs on carbs. And don’t even get us started on sources like soda and junk food.

 

When you eat whole grains, you’re not just getting carbs. You’re getting fiber, vitamins and minerals. All of these nutrients can also be found in other foods that don’t have as many calories, like vegetables, which often have no carbs at all. 

 

Fat, on the other hand is far scarcer in our diet and its benefits cannot be found elsewhere. We usually don’t think of fat as being good for us, but it’s in every cell of our bodies, and is very important to the nervous system. While some fats are better than others and you should be careful about how much you get of each kind, carbs are simply more expendable in our diets.

 

Hopefully, this article has helped you to understand the difference between carbs and calories, as well as why most diets these days have you counting carbs. Remember, however, that a balanced diet and plenty of exercise is better for you than a diet that tries to eliminate fats or carbs or calories and promises a quick solution.

 

How To Make Wellness A Habit In Every Part Of Your Day

 

We often become distracted by what life throws at us which leads to neglect our own well-being. Our days can be fast paced but seldom do we slow down to think about the importance of maintaining your wellbeing. Stress is commonplace in the modern world, simply driving to work in gridlock traffic can make you a basket case.

 

Fortunately, you can make better choices and develop good habits to make wellness a part of your every day routine…

 

Make a Decision and Stick to it

 

So first off, you’ll need to make the decision to live a healthy lifestyle. This is a step that many people avoid, and they end up giving up and reverting back to their original way of everyday living. Well, wellness is a decision (As simplistic as it seems) and it’s a necessary one for all of us. 

 

How Can We Make Wellness a Habit?

 

Habits are created by doing something over and over again until it becomes ingrained within us. It’s like we’ve rewired our brain to now automatically make certain choices without thinking.

 

So, here’s a few ways you can make wellness a habit every single day…

 

·      Set an alarm clock.

·      Make healthy diet choices.

·      Plan an exercise routine. 

·      Make time every day to do one thing you enjoy.

·      Spend more time with friends and family.

If you do these things every day, in order, at the very minimum, you’ll notice overall improved wellness. We need discipline and there’s no other way to go about it. Especially in the fast-paced world we are so accustomed to. 

 

Alarm clock

 

Setting an alarm clock to wake up early is a good way to start your day. The good thing is we know exactly why we’re waking up early… to get things done! 

 

Diet

 

The nutritional choices we make are crucial to physical wellness. Feeding our body live foods (Vegetables, fruits, lean meats, grains etc.) will make us feel good and give us energy for the days ahead.

 

Daily exercise

 

Exercise has so many benefits from improving mental health to creating stronger and more capable bodies.

 

You can prevent chronic disease like Type 2 Diabetes, Heart Disease and Osteoporosis by doing daily exercise. That’s how powerful getting the body moving really is. 

 

Enjoy life

 

We tend to get too focused on things like work, personal issues, relationships etc. but why can’t we take the time to laugh and enjoy being in the moment? 

 

It’s so important to relieve stress by putting worry aside for a little bit each day to focus on leisure activity. We’re not meant to constantly be in fight or flight mode and having leisure time can immensely decrease stress which can accumulate and really interfere with out wellness. 

 

Have healthy relationships

 

The relationships we develop and maintain in life are essential for wellness. Having a sense of worth often comes from being loved and appreciated by other people. 

 

Let’s face it, the reason for our existence is to coexist with others so we can come together to function as a society. Having great friends and family can really give a nice boost to our self-confidence and happiness because we’re all here to support one another. 

 

Make Wellness a Daily Habit                   

 

All you have to do is make a decision to live every day in a state of wellness. If you follow the steps mentioned previously, at a very minimum, you’ll have a good start in creating healthy every day habits. 

 

Without good habits, we’ll never accomplish anything. Wellness is the determining factor in our ability to be productive and effective in every day life.