It’s hard to exaggerate the important of heart health when almost 600,000 million Americans die of heart disease every year. Even individuals who are apparently fit and healthy can be caught unawares by a diagnosis, so let’s take a look at the steps you can take today to give yourself the best chance at a healthy heart now and in the future.
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Step 1 – Know your numbers and risk profile: Schedule a doctor’s appointment and a blood test to learn the important numbers (risk factors) for heart disease, such as your blood pressure, cholesterol level, fasting blood glucose level, and BMI.
Having multiple factors for heart disease increases your risk exponentially, and some factors, such as age, gender, family history, and race, can’t be controlled. However, knowing where you stand on the others will help you take the appropriate action; according Dr. Philip A. Ades of Eating Well, treating any one risk factor effectively halves your likelihood of developing heart disease.
Step 2 – Quit smoking (or better yet, don’t start): It’s easy for non-smokers to cite all of the negative effects of this habit as reasons to “just stop,” but they may not understand the seriousness of the lifestyle change required to quit. If it’s been a while since you have reviewed the risks associated with smoking, check them out here, and work with your doctor to develop a plan to quit.
The importance of the remaining steps cannot be understated, as they directly impact all of the remaining heart disease risk factors:
Step 3 – Adjust your diet if necessary: Making a conscious effort to reduce intake of saturated and trans fats, added sugars and sodium, and excess calories in general greatly reduces your risk for heart disease.
Some of the best ways to do that? Eat less heavily processed and refined food and substitute with more whole grains, fruits and vegetables, and lean proteins (including fish, nuts, beans, and lean meats). Keep a close eye on portion sizes of snacks and meals to lower your chances of overeating, and drink alcohol in moderation. For more healthy diet and nutrition tips from Midtown, click here.
Step 4 – Exercise more (or at the very least, sit less): Losing weight (or lowering BMI) is just one potential benefit of regular exercise. Consistent daily and weekly efforts to get up and move will help you become healthier, stronger, and more energized, and just 10 minutes of activity here and there can make a big difference.
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Once you begin consciously moving more, try adding more traditional exercise to your routine a few days per week for just a few weeks. Experiment with different activities until you settle on one that works for you. Your body and mind may not react positively right away, but if you don’t give exercise a real chance (which means a consistent effort), you will never experience the real benefits.
Step 5 – Stress less: While we hold out hope that someone will develop a “magic pill” that will banish stress from our lives forever, managing stress remains one of the most difficult aspects of our lives. Work and family commitments alone are enough to overwhelm our calendars and our worry threshold for the month. You can try to sleep more, take more time for yourself, and clear your schedule, but it’s not always possible to do those things.
So what can you do? It may help to start by identifying the centers of stress in your life and how you feel about them. Observe what happens to your mind and body when you experience stress. Knowing what causes your stress in the first place can help you gain new perspective and create coping strategies that will reduce stress and its consequences. It takes patience and practice, but you and your heart are worth it.
What are you doing to improve your heart health?
All parents want what’s best for their kids. They want them to be the smartest in the class, or the fastest on the team. They give them time, money, support, encouragement, and love, all to help them be the best they can be. For many families, this is especially true when it comes to fitness and sports.
But before plowing into hours of practices and training sessions with spring sports right around the corner, it’s important for parents to ask themselves, “Are my kids working out too much, or not enough?”
According to research done at the University of Michigan, exercise is key to combating the obesity epidemic, especially in a nation where 15% of all children are estimated to be overweight. However, it’s also possible to push kids so hard in organized activities and athletics that they run the risk of injury and mental/emotional fatigue.
So, how do we determine what’s really best for kids?
Existing research isn’t too much help here. Many studies have been done on childhood fitness, and many sets of guidelines have been published. According to Harold Kohl, an epidemiologist from the University of Texas, there are at least 27 sets of official guidelines from various organizations without a lot of data to back them up.
For example, we don’t know why 60 minutes is more sufficient than 30 or 45, how play time or unorganized activity fits into the picture, or how individual differences impact the results. Fortunately, the experts do agree on a few things:
So what does this mean for families? Children spend a lot of time being told what to do by parents, teachers, peers, and the media. Maybe it’s time to include our children in the decision-making process, and in turn, teach our kids to listen to their own bodies.
Whether they choose to participate in organized athletics or unorganized activity (“just play”), they stand to gain the benefits of building and maintaining a healthy lifestyle, without risking physical or emotional burnout. Activity can contribute fun, creativity, new skills, teamwork, and personal fulfillment to a child’s life.
And if “the single best activity you do is the one you will do”, let’s allow our kids to choose how to become the best, healthiest, and happiest, they can be.
What sports and activities do your kids enjoy most?
Do you experience muscle or joint stiffness, soreness, pain, and/or injury that prevent you from functioning at your best? Have you accepted pain as a “part of life,” and given up hope that it can improve? If you’ve tried Muscle Activation Techniques (MAT), you know that pain doesn’t have to be permanent!
We sat down with Midtown’s Certified MAT Specialist Ron Greenberg to discuss what MAT is and how it can help just about everybody. Here is what we learned:
Question: What is MAT?
Ron: MAT is a systematic approach designed to evaluate and treat muscular imbalances that cause restrictions in motion, joint instability, and muscular tightness and weakness. MAT jumpstarts the muscles to get them working the way they were intended to work.
Question: What led you to become a Certified MAT Specialist?
Ron: I began my career in personal training in 1993 and eventually became a Performance Enhancement Specialist to work with athletes. Over time, I observed my clients enduring more muscle and joint problems as the intensity of their training increased. The regular treatments, such as icing and stretching, weren’t working. It became clear that we were treating the symptoms (pain and muscle tightness) and not the actual problem of muscle inhibition. I decided to become certified in MAT, so that I could treat the underlying problems and get my clients back on track.
Question: Does everyone have muscle imbalances?
Ron: Just about everyone. Imbalances show up in the form of tightness and/or weakness, which are often caused by postural problems (e.g. hunching over a desk all day), or repetitive activities (e.g. running). Tightness is the muscle’s response to protect a positional weakness. In other words, muscles shut down and get tight because they are overworked to a point where they can no longer function properly. MAT restarts those muscles, which not only restores movement, but also addresses the weakness that caused the pain and decreased range of motion in the first place.
Question: Shouldn’t strength training help prevent or correct muscle imbalances?
Ron: Not necessarily. Unless your exercise history is flawless (no injuries, balanced and correct training protocol, etc.), strength training will most likely cause your strong muscles to get stronger and overcompensate, which leads to your weak muscles becoming weaker.
Question: How can someone get started with MAT?
Ron: I am available for appointments on Monday and Wednesday evenings. We would begin by discussing your health history, followed by an initial evaluation and determination of a treatment plan that fits your schedule and budget. Having a MAT evaluation can certainly benefit everyone. Even if you aren’t in pain now, your performance may be suffering in ways that will lead to injury in the future. Too many people spend their lives in and out of pain and physical limitation that can and should be prevented.
Thanks, Ron, for your insight on MAT!
For more information, or to schedule and appointment, contact ron.greenberg@midtown.com or tracey.enos@midtown.com.
