I was born in 1988. I grew up in the 90’s. This was when having a computer in the home became a thing. The first thing I learned on the computer was how to play Solitaire. I learned how to play Solitaire on a computer rather than actual playing cards. As I was growing up, I played computer games that were either already on the computer, free online, or from a disc.
The first kind of social media came in the early 2000’s. They were live chats on AOL. Kind of like the live chats you find on youtube livestreams now. You could even have a private chat with a stranger, and you would have no idea what they looked like.
Enter Myspace (2005/2006). Now, I know there was actually Friendster that preluded it, but it never got to the fame that Myspace had. I had myspace. I’m not sure how I found it. But it was part of my daily routine. I loved how you could be creative: add your favorite songs on the page- so that whoever went to my page, it was playing in the background. And you had the choice to turn it off if you didn’t like it. And you could change it whenever you felt like it. Same with the creativity of the page. You could design your page whenever you felt like it. You could write blogs, poetry. There was just so much personality with it. It started everything. It was also the first time someone could become famous from it. It was the era of the Scene Queens, with notable people such as Hannah Beth, Jeffree Star and Audrey Kitching.
Twitter started as well during this time. It was cool. People could share their thoughts, say whatever they want as if it were a virtual town hall.
Youtube, barely considered social media, is more like an outlet. Anyone can be a famous chef now. And blogging has become vlogging. You can find a video on any subject or topic. Educational or just someone to explain the directions of a product you just purchased. It’s actually a really great thing invented.
Facebook came about soon after. Not as popular in the beginning. Because it was mainly for college students. So, it was like a private social media to connect with my college friends. No creativity involved. Basically a social media tool to connect with people, like a virtual address book.
I don’t know when Facebook changed though. It was a while ago, where then your family (mom, dad, uncle, cousin) joined, and it became more business-y. Then it replaced Myspace for good. Groups or Communities became a thing, where now you can join a group geared towards your interests. Now it’s the main social media site people go to. To procrastinate… aka Doom Scroll.
Instagram arrived in 2010. I remember when it wasn’t as popular, but I jumped on there as soon as I learned of it. Photos that you uploaded had it’s own kind of vintage fade with a border. At some point within the last 7 years it became the most popular form of social media aside from Facebook. People also rose to fame from being on Instagram. But, nothing really compared to Myspace Fame or Celebrities from movies. It’s just that somehow, they became Influencers. A new kind of career. Becoming famous from Instagram is still a mystery to me. Because it seems to just happen to people. Though this is also part of the procrastination problem, and thus, Doom Scrolling.
You can just be on social media, innocently just to see any updates from practically anything or from anyone. And one thing leads to another in Doom Scrolling or looking up people, celebrities. It’s a time waster, it fills the gap between whatever you are doing, to fill a gap between your studies where your break takes a bit longer than you thought it would.
Social Media has thus become an addiction.
The current craze right now is Tik Tok. This new thing came about in 2020, the height of the pandemic, and a way for people to waste time at home. This is slowly taking over Instagram unfortunately. And Instagram has taken some cues from Tik Tok and short-lived SnapChat. Which has made Instagram much more addictive, because of it.
Just like Instagram, people are also finding fame from Tik Tok.
I thought it was just a children’s toy when I first learned of it. Thus, I have decided to not join. It would be another thing to take away my attention. And there happens to be controversy surrounding it that people seem to ignore. With the name like Tik Tok, a woman like me entering her 30’s, just was not interested.
I have had boyfriends who didn’t use social media, and I didnt’ think too much of it. But when I had a girl friend deciding to quit social media, I thought, “Oh wow, thats amazing….so what do you do with your day?”
The idea had lingered with me every now and then since. I felt like maybe I could have been more successful in my studies and career if I had just quit sooner. Or even been more successful in my blogging/vlogging for TheHolisticLove. I felt like I just watched everyone reach success, and I just was too glued to my screen to even do anything. I lived through people’s lives watching people on social media. And I would think, “That should have been me. I did this much sooner than they did.”
I am becoming a mom for the first time in my life, and it has finally hit me. I think about what life was like before social media. My mom was present with me. As a child myself, I was present with the world and my surroundings.
I always see in person and through social media, parents are using their phone while being with their child. Or they’re filming a promotional video while being with their child.
I think about the impact to a child growing up with their parent on their phone.
On the series of ‘The Kardashians’, Kourtney’s son, Mason, expressed his views of his mom always being on her phone. And it made her think about this, that she should put her phone down while she’s with her children.
I had a family member who was attached to his tape recorder. The habit was related to Aspergers. But I resented it growing up, where at one point on a trip, I threw it out the window in the car. It got smashed by other cars. And it was this whole ordeal. He never thought about how it affected me. Because this was his clutch, and always will be.
Social media is so similar. It has become people’s clutch.
Everyone is always carrying around their cell phone as if it’s attached to their hand.
Something that is practiced often, becomes a habit. When a habit becomes excessive, it becomes an addiction.
I’m challenging myself for a few months to be off my phone. It is a weaning process. I had to first log out of my @TheHolisticLove instagram. After a few days I logged out of Facebook. After a week, I logged out of my personal instagram account.
I didn’t make any announcement. Sometimes when we announce something we are going to do, we end up going against it, unintentionally.
Say, for example, a person addicted to junk food states to the world, “I’m quitting junk food!….I’m going to do this to lose weight!”
Next thing you know…..the person caved into something they proclaimed they’d stop doing. They failed their diet, and they feel guilty. And therefore, they just continue down that path.
The only person who I told about weaning off social media was my husband….who dosn’t use social media. Wanna know what he does with his life? Edits his movie all hours of the day. And become my caregiver because of being sick from my pregnancy. Only pregnant women and mother’s know what I’m talking about….
I have logged out of all my social media accounts, and it’s great! A bit boring. Especially since I’ve been mainly in bed lately.
Currently, since I have had a practice of being on my phone so much, it feels weird not doing anything on my phone. Therefore, part of my weaning process, I play Solitaire. I check my emails. I look at the pregnancy apps to learn more about my growing baby.
Some apps have communities now. When I was planning my wedding, I was on Zola. Now I’m on Baby Center.
It’s in some way still considered social media, but feels more like an acquaintance that I can say ‘Hi’ to every now and then.
I hope I can finally be productive in my life and be more present. Also be on here more! Which is what I always had planned to do on my downtime from my studies.
Unfortunately, Avalon Organics Wrinkle Therapy face toner does come in a plastic container, but it is certified organic and contains natural ingredients. It’s a toner that is focused on restoring and tightening skin. It contains CoQ10, an antioxidant and Rosehip, which is for anti-aging.
3. Serum
I make my own serum with essential oils and grapeseed oil
4. Eye Cream
5. Moisturizer
6. SPF
I use Pacifica Vegan Collagen Everyday Lotion which is both a moisturizer and has SPF 30.
I love Pacifica products, and I love that this face lotion has SPF to help shield against damaging UV rays. It contains vegan collagen, as well as hyaluronic acid, aloe vera, and flower extracts for extra hydration and moisture for skin. Free of harsh ingredients- it is formulated without parabens, phthalates, SLS or mineral oil, or any other toxic chemicals.
Having a great skin care routine is essential. Aside from skin products, staying hydrated is so important for the skin, along with consumption of fruits. You always need to make sure you are wearing sunscreen to prevent against wrinkles. Sometimes staying indoors to prevent sun damage is a good idea. At the beach on a muggy day or even in the winter time, it is still important to wear sunscreen. And you need to continuously add sunscreen to your skin every 2 hours. I don’t always do that, and it’s a good reminder to do so. And if you do get a burn, apply aloe vera. Wearing sunscreen does not prevent you from getting Vitamin D from the sun. So drink your water and wear your sunscreen!
Why buy store bought deodorant when you can make it yourself with few and simple ingredients? Plus, it saves you money just to make it yourself!
Many commercial deodorants have many ingredients, much being controversial. Overtime it could do more harm than good.
Apple Cider Vinegar is a natural alternative to make you feel clean and prevent body odor!
According to Healthline, ACV (Apple Cider Vinegar) can help eliminate pathogens such as bacteria. It has a history of use as a disinfectant. Plus! Not only can it be used as a natural deodorant, but it can also help to clear up a toe fungus!
When applying Apple Cider Vinegar to the underarms, you may notice a faint vinegar smell, but once it dries, the smell disappears.
You will want to dilute ACV with water before applying to your armpits. Using vinegar on the skin on it’s own can cause irritation.
If you have never used this remedy, do a small patch test (1:1 ratio vinegar to water) on your arm or leg before using it under your arm.
Ingredients:
Apple Cider Vinegar
Essential Oils of choice
Distilled Water
Directions:
Get a spray bottle for use
Pour 1/2 of the spray bottle with Apple Cider Vinegar
Use several drops of your favorite essential oils
Then fill up the rest of the spray bottle with distilled water
A smoothie for your face! This is a completely natural & affordable facial to heal acne, brighten the skin, prevent & decrease wrinkles, without going the distance to spend a lot of money on expensive sessions and products.
Here are the ingredients:
Honey
Nutmeg
Cinnamon
Baking Soda
Strawberries
Banana
Goji berries
Pineapple
Coffee grounds (optional)
All you do is blend up these ingredients in a blender, and you have your facial mask. You can leave it on your skin before you get ready for your day, while getting ready for the day or sitting with your best friend and watching a movie.
So why are these ingredients SO GOOD for your skin?
lets break it down:
Honey:
Honey is loaded with many vitamins and minerals (iron, zinc, vitamin B6), which makes the skin soft, supple and bright! Honey is effective in treating acne, psoriasis, and eczema. It acts as a natural antibiotic, which pulls the dirt from pores of the skin and totally removes the dead cells and unclog those pores. Honey also helps to lighten dark spots and scars due to its cell regenerative property.
Nutmeg:
This spice fades blemishes and dark spots which makes the skin bright and soft as well. It fights acne due to it being antibacterial and anti-inflammatory, which makes it excellent in clearing up acne.
Cinnamon:
This spice helps rid of blemishes on the face and body. Cinnamon enhances complexion due to it’s antifungal and antibacterial properties. Cinnamon also relieves eczema.
Baking Soda:
Also known as Sodium Bicarbonate, improves skin’s appearance and smooths skin, reducing appearance of pores and eliminating discoloration.
Strawberries:
Due to the fact that Strawberries are packed with antioxidants, they slow down the aging process. They also contain high contents of saliylic acid which makes them ideal in treating acne. Also they lighten acne scars as well.
Bananas:
Rich in B vitamins, which brightens the skin, and Potassium to hydrate the skin cells. Bananas give you glowing, young, wrinkle-free skin. They fade dark spots, and brighten dull skin. Bananas are the painless, inexpensive, natural Botox packed with potent nutrients to remarklably diminish the appearance of wrinkles, and make skin look younger.
Goji berries
Goji berries are a significant source of vitamin C, beta-carotene, and amino acids. Vitamin C is an antioxidant that protects the cells against the effects of free radicals. The beta-carotene in the bright red colored fruit increases cell turn-over and regeneration of the skin, making it effective for skin damage. It restores moisture in dehydrated skin and plumps up the appearance of the skin. Amino acids in goji berries boost collagen production. The combination of vitamin C, beta carotene and amino acids helps maintain a smooth radiant complexion. Goji berries are anti-aging, promotes youthful looking skin, and helps smooth skin appearance.
Pineapple:
Also creates firm, flexible skin. Naturally exfoliates skin. It is rich in AHAs, essential for keeping youthful skin, and stimulates collagen production. Contains B & C vitamins to form collagen and help prevent future wrinkles showing onto the skin. Pineapples are a natural astringent that helps tighten skin, shrink large pores, reduces oily skin, thus leading to a clearer complexion. Pineapple banishes dark spots (vitamin C). Reduces skin inflammation, related to eczema, skin rashes or psoriasis.
Coffee Grounds:
Can help brighten skin, prevent clogged pores, and soften lines. Julia Hunter, MD Dermatologist at Wholistic Dermatology in Beverly Hills states, “Drinking coffee is one piece of the puzzle; another is putting it on the surface of your skin… The acid in coffee gives you some chemical exfoliation on top of mechanical exfoliation.”
Recipe:
1 tbsp Honey
1/2 tsp Nutmeg
1/2 tsp Cinnamon
3 tsp Baking Soda
1 cup frozen Strawberries
1 Banana
1/4 cup Goji berries
1/2 cup frozen Pineapple
1/2 cup Water
2 tablespoons Coffee grounds (optional)
The reason why I suggest frozen fruit, is to decrease inflammation, improve blood circulation, eliminate puffiness, and boosts skin’s healthy glow.
Directions:
Put all the frozen fruit, water, honey, coffee grounds & spices into a blender. Blend. Pour into a container. Add the blended GLOW facial onto face. Sit for 10-20 minutes. Rinse with cold water. Use once a week.
Keep the GLOW facial smoothie in the freezer so it stays good!
When you do use it again, defrost GLOW Smoothie Facial, from freezer, for about 25 minutes before applying on skin.
The consumption of red meat daily triples heart disease. High saturated fat levels in red meat have long been acknowledged to contribute to heart disease, the leading cause of death in the United States.
In one study that was supported by NIH’s National Heart, Lung, and Blood Institute (NHLBI), Published on December 10th, 2018: A research team guided by Dr. Stanly L. Hazen at the Cleveland Clinic, enrolled 113 healthy men and women in a clinical trial. Participants were given three diets for a month in random order. All meals were prepared for them, with 25% of calories from protein. Dietary proteins came from either red meat, white meat, or non-meat sources. In the red meat diet, participants consumed roughly the equivalent of 8 oz steak every day, or two quarter pound beef patties. One month in, blood levels of TMAO (Trimethylamine N-oxide) in the red meat participants were three times higher than the participants on the diets based on either white meat or non-meat protein sources.
TMAO is a dietary byproduct chemical that is formed by gut bacteria during digestion. Many studies report a thorough relationship between the level of TMAO and the development of various disease, such as cardiovascular disease, cardiorenal disorders, atherosclerosis, and many more.
These results were published in European Heart Journal.
Decrease your consumption of rotisserie chicken.
Rotisserie chicken is full of saturated fats and loaded with sodium. Saturated fatty acids increase cardiovascular disease. It is well known that Saturated fatty acids increase low density lipoprotein (LDL) cholesterol, an active risk factor for CVD (Cardiovascular disease). In the 2013 American Heart Association and American College of Cardiology Guideline on Lifestyle Management to lower Cardiovascular risk reports robust evidence for reducing Saturated fatty acids intake to lower LDL cholesterol. In an interview with Dr. Kim Williams for Everyday Health, Dr. Williams says chicken breast has even more cholesterol than pork. Chicken breasts have 84 mg cholesterol per 100 grams, and pork has 62 grams per 100 grams.
Eliminate your consumption of bacon.
High amounts of sodium lead to stroke, heart disease, and heart failure. Bacon starts out as pork belly. Then goes through heavy processing: curing, smoking or salting. This makes the finish flesh more like hot dogs and lunch meats. These methods usually use nitrates, a type of salt. The additives preserve meat and boost flavor and color. As well as damage the blood vessels and cause a stroke. According to WebMD.com, eating just one fatty meal can have a major impact on your arteries. Research shows both processed and grain-fed meat products create inflammation. This intake leads to heart disease.
Eliminate processed fruit juice.
Many common fruit juices that you buy at the store are actually packed full of sugar and processed ingredients to use as preservatives. In general, any type of refined carbohydrates, that notably includes drinks loaded with sugar, can increase your risk of heart disease, coronary heart disease, and high blood pressure.
Eliminate soda
Having small amounts of added sugar isn’t harmful, but a can of soda has more added sugar than experts recommend for a whole day. Dr. Michael Miedema, a research cardiologist at the Minneapolis Heart Institute Foundation says, “It’s lately related to volume. There are so many more grams of sugar in a soda than a cookie because you need to add a lot of sugar to [soda] before it stats to taste sweet.” He also said, “Once you start dissolving sugar into a liquid, you can get a lot more in there.” In a JAMA research article from 2014, found that U.S. adults who consumed a lot of food and drinsk with added sugar were more likely to die from cardiovascular disease. As far as diet sodas go, they most often contain aspartame. A new Pubmed.gov study has shown that drinking diet soda results in compromised vascular health, contributing to stroke, heart attacks, and vascular death. The study showed that people who drank diet sodas daily were more likely to suffer a vascular event. There is already a large amount of evidence mounting to suggest that these and other products that use artificial sweeteners have serious effects on our health, contributing to obesity, diabetes, mental health problems, and heart disease. Your best bet is plain, carbonated, or unsweetened flavor water.
Decrease or eliminate flavored coffee drinks
Most people have a little fun celebrating the new season with a festive drink, such as a grande pumpkin spiced latte with a little extra whipped cream during the fall, or a tall peppermint mocha at Christmastime. Even a Frappuccino as a treat. But before you continue further, you may want to look into the risks flavored coffee drinks carry. For example, that pumpkin spiced latte from Starbucks made with 2 % milk and whipped cream packs 380 calories, contains 52 grams of carbohydrates, and 50 grams of added sugar. As you can see, this drink is much worse than some baked goods! According to the American Heart Association, the maximum amount of added sugars in women should consume in a day is 25 grams, and the maximum amount of added sugars men should consume in day is 36 grams. One cup of coffee with flavored syrups may make up more than the totality of the added sugars you should consume in the entire day! A study published in the Journal of the American Medical Association, mentioned the risk of dying from heart disease is more thank doubled in people who consume 25% or more of their daily calories from added sugars. With flavored syrups in your coffee, you introduce more carbs to your drink, according to Healthline. It is important to be careful with refined carbs, which have been processed. Refined carbs are often linked to heart disease, as reported by Healthline.
Decrease your consumption of canned soup
Canned soup often has lots of sodium, that can cause high blood pressure, heart attack, stroke, and heart failure. Many canned soups are very high in sodium. For example, one commercial brand chicken noodle and vegetable soup has 890 mg of sodium per 1/2 cup condensed serving. Aim to control your sodium intake below 2,300 mg per day. Many popular brands offer canned soups that have fewer than 600 mg of sodium per serving. The healthiest way to enjoy soup is to make it from scratch with a low sodium broth. If you do buy prepared, check the label for the least salt and fat.
Rethink your ice cream
Ice cream is high in sugar, calories, and saturated fat, so save it for a special treat. Sugar can no doubt contribute to weight gain and then cardiovascular disease. Sugar’s immediate impact on blood-glucose levels can also result in diabetes. Dairy ice cream is a high fat food, since it must contain greater than 10% milkfat. Some products have as much as 165, according to the University of Guelph, Canada. Saturated fatty acids are frequently found in animal products such as meat, milk, eggs and butter. Excess consumption of saturated fat can escalate your blood cholesterol levels, causing arterial blockage and leading to heart attacks and stroke. Cut your calories and fat by choosing sorbet, low fat, non-fat frozen yogurt, or non-dairy ice cream or yogurt. Check the label for the least amount of sugar and saturated fat.
The Healthiest Diet for Cardiovascular Health
The medical science has proven that a plant-based diet is healthy for the heart. The people who may not know that are already taking prescription drugs to prevent life threatening situations. But you can prevent these risks through diet alone. Replacing animal products and highly refined carbs with whole plants and healthy fats is the proven way to decrease cholesterol and lower risk of heart disease. Your choices are critical in preventing and reversing heart disease.
Dr. Fuhrman published a study in 2015 to the American Journal of Lifestyle Medicine, in which he found when participants ate his “Nutritarian’ diet, they experienced weight loss, reduction in blood pressure, and lower LDL (‘bad’ cholesterol) levels and triglycerides. Many of his patients with advanced heart disease have manifested dramatic reversal of advanced disease.
To make amp up the benefits of a plant based diet, consume:
Potassium: this mineral decreases blood pressure. Many plant-based foods contain potassium, such has legumes, spinach, bananas and orange juice.
Omega 3: the best source of DHA is an algae supplement. Algae is where fish normally get their DHA.
Nuts: protect heart health.
Watch out for trans fat. Processed vegan foods contain a small amount.
Focus on Whole Foods.
Healthy Fats: Replace saturated fats (found mostly in animal proteins) with monunsaturated fats, which are found in nuts, and olive oil, creating a heart healthy diet that is easy to stick with. These fats reduce bad LDL cholesterol without letting HDL cholesterol get too low.
Vitamin B12: It’s good for healthy blood and nerve function, but also protects cardiovascular system too. Everyone eating a plant based diet, as well as all people over the age of 50, should aim for 10-25 micrograms every day or 1,000 micrograms a couple times per week. (The less often you take B12, the more you need, since absorption drops with big doses.)
Soy foods: which has a role in a heart healthy diet. The protein in soy beans has been shown to reduce blood cholesterol levels.
Watch sodium intake. A little bit of iodized salt every day can be helpful for vegans since it’s a great source of iodine. But too much sodium- usually from processed foods, can increase blood pressure in some people, which can then increase risk for heart disease.
Eat lots of fruits and vegetables! Packed with antioxidants, which are good for overall health. Make sure you get your sources of antioxidants from food sources than supplements for best protection!
Start with small steps. If you’re new to the plant based way of living, take one step at a time.
Try doing a meatless meal at first. Eventually then try doing two meatless meals. Then three. Try a meatless Monday. The most important thing is to lower your intake of meat to have a healthy heart.
On Plant Based News with Dr. Joel Kahn, M.D. Cardiologist, he says animal foods conclusively cause heart disease. He discussed that in the 1940’s, there were increased heart attacks after WW2, people came back from the war as smokers, people consumed rich meals, and there were drive-in’s and fast food restaurants. “Our government in the United States started funding projects like the Framingham study and the Minnesota Epidemiology study, soon it became apparent [that] diet and heart were related. It was a whole new hypothesis in the early 1950’s, and it focused more and more on a war between ‘was it saturated fat (that’s again, butter, cheese, meat), was it sugar?’ The overwhelming data was excess of either are not good for you. But it was the saturated fat that directly lead to your cholesterol going up that could directly lead to arterial blockage, heart attack, stroke, aneurysm, loss of the leg, erectile dysfunction, and such.” The Metabolic Ward Studies, in which participants are housed in research facility for the duration of a study, and allowed to eat only the prescribed diet at National Institute of Health showed a well-known equation that the more saturated fat in the diet, the higher the cholesterol will be, which led to government regulations around the world such as Canada, Australia, England, and the United States. “-They continuously said to reduce saturated fat due to the fact that there have been more than 300 studies in Metabolic Wards that confirm this relation-.” The science reveals that the more cheese, butter and meat is consumed, the more cholesterol is increased, 10 years down the line a person could have a heart attack, stroke, aneurysm, which becomes a concern.” Dr. Kahn says the best data should guide you to eat healthy. There has been so much confusion with magazines saying butter and saturated fat is healthy.
High Blood Pressure
High Blood Pressure (Hypertension) can cause a lot of problems for your heart, including Coronary Artery Disease. Arteries narrowed and damaged by high blood pressure have trouble supplying blood to your heart. When blood cannot flow freely to the heart, you can have chest pain (angina), irregular heart rhythms (arrhythmias) or heart attack. Blood pressure is strain on the vessels that carry arterial (oxygenated) blood throughout the body. In the heart, the ventricles create systolic pressure when they contract to force blood our of the heart. And they create diastolic pressure when they relax to refill with blood. The arteries attend to move blood through the system to the organs.
Cholesterol
Cholesterol is a waxy substance found in the blood. The body needs cholesterol to create healthy cells, but high levels of cholesterol can increase your risk of heart disease. With high cholesterol, you can develop fatty deposits in the blood vessels. The deposits can grow, making it difficult for enough blood to flow through the arteries. Sometimes those deposits can break suddenly and form a clot that leads to a heart attack.
Atherosclerosis
Atherosclerosis is a type of arteriosclerosis, also known as hardening of the arteries. The terms atherosclerosis and arteriosclerosis are sometimes used interchangeably. Atherosclerosis is a narrowing of the arteries caused by a buildup of plaque. Arteries are the blood vessels that carry oxygen and nutrients from the heart to the rest of the body. As a person gets older, fats, cholesterol, and calcium can collect in the arteries and form plaque, if consume an animal based diet. The buildup of plaque makes it problematic for blood to flow through the arteries. This buildup may occur in any artery in your body, including the heart, legs, and kidneys. Pieces of plaque can also break off, causing a blood clot.
Atrial Fibrillation
Atrial Fibrillation is a disease of the heart interpreted as irregular and often faster heart beat.
In an article by WebMD, when your heart is in Afib, your blood does not move well throughout your body. You may feel:
-Dizzy or faint
-Breathless
-Weak and fatigued
An excess regular consumption of caffeine and alcohol could eventually lead to afib.
According to ACP Journal, long-term alcohol usage has been associated with development of Afib. A study was done where participants wore an electrocardiogram for 4 weeks. They would record the time and length of each episode of Afib. Patients were instructed to press a button on the monitor each time they had a drink. Patients also wore a sensor around their ankle that would measure consumption of alcohol. At week 2 and 4, their device would get checked and a fingerstick blood test to measure alcohol use. The analysis of each patient compared a count of episodes of Afib from a drink of alcohol and a count of episodes that were not. Using each patient that would have their own control in this experiment reduces the chance that other factors (age, medical conditions, medications) may affect the possibility of Afib. It was concluded that the people who had an Atrial Fibrillation event was twice as likely to have had alcohol in the 4 hours before the event. And this was increased more with more drinks within the 6 hour time frame. The findings were almost the same when concentration of alcohol was measured with the alcohol sensor.
Dr. Carlo Oller, in his youtube video called “Alcohol and Atrial Fibrillation” on his channel ‘PatientEducation.Video,’ says there is a link between alcohol consumption and atrial fibrillation and in fact a condition called “Holiday Heart,” those who binge drink, even when those who don’t routinely drink alcohol, may come across atrial fibrillation a few days after drinking. Light drinking does not extend to this situation though. It just depends on your amount and frequency of your drinking and how hydrated you are. alcohol and atrial fibrillation, by Dr. Carlo Oller – YouTube
Cardiologist Doctor James Ong says there is no evidence how alcohol impacts moderate drinking, but binge drinking, with such as the condition called ‘Holiday Heart,’ where you drink excessively on a day but then experience delayed symptoms of afib.
In an NIH Journal, “Beverages Of Daily Life: Impact of Caffeine and Atrial Fibrillation” by Dr. Anna Vittoria Mattioli, increased levels of coffee consumption was linked with a permanently leading risk of acute afib in patients without cardiac disease. Also, with energy drinks: A combination of different substances (such as ginseng, taurine, guarana) and caffeine facilitate arrhythmias. And there were two reports of young patients who consumed alcohol mixed with energy drinks who experienced atrial fibrillation. Both of the patients underwent cardioversion of arrhythmias
Speaking of alcohol and caffeine, according to ‘The New York Post,’ a newly popular drink, the Espresso Martini, has been negatively impacting people’s sleep and heart health. The caffeinated mix is concentrated java, vodka, coffee liqueur and simple syrup. Apparently, this drink has become popular within the past year. Dr. Johanna Contreras, a cardiologist at Mount Sinai Hospital has warned that many shots of espresso can “increase your heart rate, and at times can be the culprit for atrial fibrillation, anxiety and depression.
Heart Disease
Heart Disease is Coronary Artery Disease (CHD). Also called Coronary Artery Disease (CAD). This is the most common type of heart disease. When someone has CHD, coronary arteries take blood to the heart are narrow or blocked. This happens when cholesterol and fatty material, called plaque, build up inside the arteries.
Plaque is caused by:
-Too much fat and cholesterol in the blood
-Increased Blood Pressure
-Smoking
-Too much sugar in the blood (Diabetes)
When plaque blocks an artery, it’s hard for blood to flow to the heart. A blocked artery can cause chest pain or heart attack.
Signs and Symptoms of a Heart Attack
A Heart Attack happens when blood flow to the heart is suddenly blocked. Part of the heart may die if the person dosn’t get help quickly.
Some common symptoms of a Heart Attack:
-Pain/Discomfort in the center or left side of the chest- or a feeling of pressure, squeezing or fullness.
-Pain or discomfort in the upper body, such as: arms, back, shoulders, neck, jaw, upper stomach (above the belly button)
-Shortness of Breath/Trouble breathing (while resting or being active)
-Feeling sick to your stomach or throwing up
-Stomachache or feeling like you have heartburn
-Feeling dizzy, light-headed, or unusually tired
-Breaking out in a cold sweat
Not everyone who has a heart attack will have all the signs.
Don’t ignore changes in how you feel. Signs of Heart Attack can often come on suddenly. But sometimes, they develop slowly- hours, days, or weeks before a heart attack happens.
Take Action-When to call 911.
Call 911 right away if you or someone else has symptoms of a heart attack. Don’t ignore any signs or feel embarrassed to call for help. Acting fast can save a life. Call 911 even if you aren’t sure it’s a heart attack. In an ambulance, EMTs can keep track of how you are doing and start life saving treatments right away. People who call an ambulance often get treatment faster at the hospital. And if you call 911, the operator can tell you what to do until the ambulance arrives.
Cardiologist Kim Williams, Former President of the American College of Cardiology from 2015-2016, advocates a plant-based diet as part of shifting heart disease treatment from “event” to “prevent” focused. He is a vocal advocate of plant-based eating to prevent and even reverse cardiovascular disease. He also says sleep issues, obesity, increased blood pressure and increased cholesterol creates risk for heart disease.
Another Cardiologist, Caldwell Esselstyn, created the “The Prevent and Reverse Heart Disease Cookbook,” which is a plant-based nutrition plan that the doctor advocates placed from his twenty-year nutrition study, which is the most comprehensive of its kind and proven to stop and reverse even the most advanced coronary artery disease.
Board Certified Physician, researcher, author, and lecturer, Joel Fuhrman works to prevent and reverse heart disease. His book, “Eat to Live,” includes how one can improve blood pressure and cholesterol. He’s created what is called the Nutritarian diet, a diet that focuses on nutrient-rich foods that help the body to heal and thrive.
Dr. Dean Ornish, known as the Father of Lifestyle Medicine, says you can reverse and unclog your arteries naturally. He also has a few books as well such as “Reversing Heart Disease” and “UnDo It!” Dr. Dean Ornish spoke with Oprah on her show The Oprah Winfrey Show, in 2005 saying that it is important to know your cholesterol levels and recommends a low fat, high fiber diet. He suggests the foods to choose most often are: fruits, vegetables, beans, grains, cereals, whole wheat, brown rice, and potatoes. When you choose a Low fat, Whole Foods Plant Based Diet, you have double the protective benefits that are anti-cancer, anti-heart disease and anti-aging. He says he’s even seen results in just 7 days.
Caffeine & Heart Connection
On Good Morning American in 2018, Professor of Cardiology at Northwell Health and author, Dr. Jennifer Mieres, discusses a study published in the American College of Cardiology saying coffee and (caffeinated) teas, up to 3 cups, are good for the heart. But not all caffeine is created equal. Energy drinks are not great for the heart. Ultimately, you need to know your body, and you need to know what works for you. Mieres says, “The American Heart Association says 80% of Heart Disease can be prevented by lifestyle changes.” If anything, create a log book of everything that happens to you when you drink something with caffeine, and discuss it with your doctor. Too much caffeine can lead to insomnia, high blood pressure, rapid heart rate, a heart attack and can be fatal in high amounts.
Oral Care & Heart Connection
Poor oral health leads to heart disease. The bacteria that infect the gums and cause gingivitis and periodontitis also travel to blood vessels that then cause blood vessel inflammation and damage; tiny blood clots, heart attack and stroke may follow.
Oral Health problems such as periodontal disease, dental carries, and tooth loss have been hinted to be conjoined with heart disease. In a substantial study, published in late 2018, the National Health Screening Cohort, the only insurance provider in Korea, reported on an oral health screening. They discovered that oral hygiene care, such as frequent tooth brushing and regular dental visits for professional cleaning, decreased the risk of future cardiovascular events in healthy adults.
Oil Pulling with Sesame Oil.
Oil pulling is a traditional Indian practice that has been used for centuries to maintain good health. The purpose of this PubMed study was to evaluate the effect of oil pulling with sesame oil on plaque-induced gingivitis. The oil pulling group had 10 subjects and was instructed to oil pull everyday in the morning before brushing. The plaque samples were used to distinguish the microorganisms and to measure the total colony count of the aerobic microorganisms present. They reassessed the index scores and collection of plaque of measured colony count after 10 days. The oil pulling therapy showed a reduction in the plaque index, modified gingival scores, and the total colony count of aerobic microorganisms in the plaque of participants with plaque-induced gingivitis.
Oil Pulling with Coconut Oil.
According to Medical News Today, oil pulling with coconut oil kills harmful bacteria in the mouth (coconut oil is antibacterial and antimicrobial), reduces bad breath and prevents cavities. Cavities stem from tooth decay as a result of bacteria buildup, poor oral hygiene and consuming too much sugar. Plaque can also cause cavities by forming a coating of bacteria, saliva, and food particles on the teeth that can corrode the enamel. According to a 2016 study, oil pulling may decrease the number of harmful bacteria in the mouth, possibly helping to prevent cavities. Furthermore to brushing and flossing, this can be another way to achieve optimal oral health. Oil pulling can also decrease inflammation and improve gum health. According to a 2015 research, oil pulling with coconut oil reduced plaque and could help prevent plaque-induced gingivitis.
How to Oil Pull.
First thing in the morning, before brushing your teeth, nor ingesting any food or drink (this also includes water), take a teaspoon (or tablespoon) of sesame oil or coconut oil in the mouth and swish for 15-20 minutes. First timers can start with 5-10 minutes and can gradually increase duration. Make sure you swish and breathe through your nose. When time is up, spit in the garbage can. You never want to spit into the sink nor the toilet, since it will clog it. And never swallow. All the oil you have swished has collected all the bacteria from the mouth. Then you can finally brush your teeth how you normally would!
Loneliness and the Heart
“The real epidemic isn’t just heart disease, or diabetes, or cancer. It’s loneliness and depression, and it turns out that people who are lonely and depressed are three times more likely to get sick and die prematurely from pretty much everything when compared to those who have a sense of love, and connection, and community,” Dr. Dean Ornish says on the Oprah Winfrey show in 2005. “For example, one study showed that just six months after a heart attack, those that were depressed were four times more likely to die than those who weren’t. Independent of their cholesterol, blood pressure, usual risk factors, that’s how powerful that effect is.” He also states, “On the other hand, intimacy is really healing. The word ‘healing,’ comes from the root to ‘make whole.’ Yoga, to yok, to unite, from the Sanskrit.”
Dr. Dean Ornish also explains that toxic emotions can constrict the arteries and cause blockages. “As a big a factor as diet because people who are lonely and depressed and isolated are about five to seven times more likley to die not only from heart disease, but all causes. Holding anger in is particularly toxic. It affects your behavior, you are more likely to smoke, to overeat, to drink too much, to work too hard, to abuse drugs when you are lonely and depressed. When you change your diet and lifestyle, you not only reduce your risk of heart disease, but breast cancer, colon cancer, diabetes, hypertension, you lose weight, so the same kind of approach can help across the board.” So toxic emotions can be as dangerous as a high fat diet.
Loneliness coequal risk as smoking for heart disease. It has already been linked to weaker immune systems and high blood pressure, according to lead researcher Dr. Nicole Valtorta of the University of York in the United Kingdom. Being alone can literally break your heart. People who lack a strong network of friends and family are at the most risk of developing, and dying from, heart disease, research shows. People who are socially isolated are more likely to drink, smoke and get less exercise. Recently, researchers have begun to unravel the cardiovascular effects of social isolation, and they’ve discovered that feeling alone may hurt the heart even more than actually being alone. One study showed that lack of social connection is a greater detriment to health than obesity, smoking and high blood pressure.
In recent years, researchers have increasingly found links between poor mental health and higher heart disease risk. This may not be surprising, since mental health disorders can affect your behavior. Also, some issues that affect our mental health, and certain mental health disorders may also trigger physical changes in the body that can increase heart risk in a lot of ways.
Long-term stress can raise blood pressure, reduce blood flow to the heart, decrease the heart’s pumping ability, trigger abnormal pumping rhythms, and activate the blood’s clotting system and it’s inflammatory response. Extraordinary research shows that chronic stress may be more damaging to your heart than major life changes. One large study found that women who cared for a disabled spouse for at least nine hours a week faced a higher chance of having a heart attack or dying from heart disease than women without such responsibilities.
Research has shown that people who previously have had heart disease are three times as likely for a subsequent heart attack in people who already had on. This may be adeptly because people who are depressed are less likely to quit smoking, take prescribed medications, or exercise, even after a heart attack.
People who are habitually angry are two to three times as likely to have a heart attack or cardiac event as others, according to one review article.
Dr. Dean Ornish suggests practicing meditation, or any kind of spiritual practice on a daily basis. If you do it for one minute, it has benefits throughout the day. It benefits mind, body, spirit connection.
Happiness and the Heart
Cardiologist Dr. James Beckermanspoke on a TedxTalk about his journey in trying to help others when he discovered that in order to combat heart disease, we need to be apart of a community or a team. He emphasizes volunteering to prevent heart disease, that we can improve our social connectedness, “Giving your time, gives you more time. But Why? Why would being charitable make us healthier?.. I’d like to think charity as a natural remedy. Because it’s a reflection of our own vulnerability.. illness can isolate us… We’re learning that doing good makes you feel better.” He also states, “What if your own doctor prescribed community service, and filled the prescription by your side. Team work changed the way that I believe in self help, but charity is changing the way that I believe in health care.”
Most all Religious denominations accentuate community.
Even Pastor Erwin McManus of Mosaic in Hollywood quotes often in his sermons, “We are meant to have life with people, we are not meant to be alone.’
“The need for love and support is a primal human need. Having a tribe of people, a group of friends that you can be authenic and open with and share what’s going on in your life with is not only going to help them but help you as well. Study after study has shown that people who have love, joy, passion in their lives are many times more likely to live longer and avoid getting sick than those who feel lonely and depressed and isolated. It’s our feelings that really connect us so while spending time with your friends and loved one might seem like a luxury, something you do after you do all the important stuff, turns out this is the most important stuff and knowing this can inspire us to make a different choice and more joyful as well as more fulfilling,” says Dr. Dean Ornish on his website, Ornish.com,‘ At the Heart of Healing.’
Studies show that giving can actually boost your physical and mental health. Health Benefits include:
-Lower blood pressure,
-Increased self-esteem,
-Less depression,
-Lower stress levels,
-Longer life,
-Greater happiness and satisfaction.
Volunteering has always been viewed as good for your soul. It now turns out that it’s also good for your heart and your career. Research conducted by Washington D.C.-based Corporation for National and Community Service reveals that charitable work makes the heart grow stronger. Individuals with coronary artery disease who participate and volunteer activities after suffering a heart attack report a reduction in despair and depression, and slashes down mortality plus adds years to life. It’s also true that those who volunteer have fewer incidents of heart disease in the first place.
Volunteering can help reduce risk of high blood pressure in older adults. A new study, which has included more than 1,100 adults, aged 51-91, were interviewed about their volunteering and had their blood pressure checked in 2006 and 2010. All of them had normal blood pressure. It didn’t matter what type of volunteer activity they were part of, it only mattered the amount of time spent helping others as a volunteer, which was associated with a reduced risk of high blood pressure, according to the study scheduled for publication in the journal of Psychology and Aging.
Biologically, giving can create a “warm glow,” activating regions in the brain associated with pleasure, connection with other people and trust.
When you look at the functional MRI’s of participants who gave to various charities, scientists have found that giving stimulates the mesolimbic pathway, which is the reward center in the brain-releasing endorphins and creating what is known as the “helpers high.”
Dr. Dean Ornish said on the Oprah Winfrey show in 2005, “Anything that brings us together is healing. Anything that brings us a sense of trust is what enables us to have intimacy and healing.”
Optimism is good for the heart. People with a positive outlook on life seem to be less likely to experience serious heart-related problems, according to a review published September 27th by JAMA Network Open.
People who are optimistic may be more likely to follow healthy habits; other studies suggest a link between greater optimism and better diet quality and being more likely to sustain an exercise routine.
Would pessimistic people be able to change? Maybe….Therapy and other psychological techniques may help, if they are open to getting help.
Giving to others makes us happy and being happy is good for our heart.
Yoga/Meditation and Heart Health
Many people around the world practice yoga. Just 20 minutes of a yoga sequence can release stress, bring blood flow to the heart, and calm the mind. You can find sequences for heart-related problems such as for heart disease and hypertension-Just as long as you do it regularly. Within approximately 7-16 weeks, Meditation itself can decrease C-reactive proteins (which are linked to inflammation that can lead to cardiovascular disease) in the blood, release stress hormones and relieve stress. Yoga has been shown to lower inflammation, which is linked to serious issues like cardiovascular disease. Studies suggest it might reduce stress by interfering with your brain’s ability to release stress hormones. The British Heart Foundation has recommended yoga for people with heart disease, because regular practice of yoga can reduce stress and anxiety, and lower the risk of depression in people who have had cardiac surgery.
Walking/Running for Heart Health
According to a study by researchers from Lawrence Berkeley National Laboratory, runners and walkers had comparable reductions in the risk of developing hypertension, high blood cholesterol, diabetes, and heart disease. You may have to spend more time walking than you would be running to gain those benefits. Jill Dougal Makinnon, MD, PhD from Kaiser Permanente Rehabilitation Center in the “Everybody Walk Documentary,” says, “Walking benefits the cardiovascular system for one, it keeps your heart strong, helps keep your rhythm of the heart strong. Walking is perfect.” The Atlantic article says walking is as good as running. Studies have found that people who did the same amount of running and walking saw an equivalent degree of benefits in terms of blood pressure, cholesterol, diabetes and heart disease. On the Walking For Health website, it says that if one has heart problems that has been diagnosed, or recovered from a heart attack, walking is an agreeable way to start getting active. It is also good at reducing the risk of developing heart disease, walking can help make a change for the better. It’s vital to check with your doctor before you start walking, though once getting started, you can go at your own pace in your own time, and build up gradually as your health improves.
High Intensity Interval Training
Dr. Thomas Olson, an Associate Professor of Medicine and Science in Preventative Cardiology at Mayo Clinic in Rochester, MN shared results of his study in the 2019 issue of Mayo Clinic Proceedings, stating that a few studies had shown that High Intensity Interval Training (HIIT) may be more convincing at improving cardiovascular disease factors, including subcutaneous and abdominal fat mass in otherwise healthy but overweight or obese adults. The purpose of the study was to compare the performance of the High Intensity Interval Training verses Moderate Intensity Continuous Training on body composition and adipose distribution in patients undergoing cardiac rehabilitation after a myocardial infarction. This was a pensive reassessment of progressive patients who listed in cardiac rehabilitation after myocardial infarction at Mayo Clinic in Rochester, Minnesota. He says, “Of a total of 391 myocardial infarction patients identified, 120 of these patients completed all 36 prescribed cardiac rehabilitation sessions. What we found was that the patients who participated in the High Intensity Interval Training exercised at a higher average exercise intensity based on calculated metabolic equivalence they exercised for a longer duration and expended more calories during the exercise sessions. These differences likely contributed to the significant improvements we found in total body fat mass, total body fat percentage, and abdominal fat percentage in the HIIT group compared to the Moderate Intensity Continuous Training Group. With these findings, the High Intensity Interval Training group also demonstrated significantly greater reductions in total cholesterol, low density lipoprotein cholesterol and triglycerides. However, after conducting a subgroup analysis of patients who were matched for differences in exercise intensity exercise duration an energy expenditure per session we found in these patients in the High Intensity Interval Training group continued to demonstrate significantly greater reductions in total body fat mass, total body fat percentage.”
Exercise in general/aerobics for the Heart
-Improves cardiovascular conditioning
-Decreases risk of heart disease
-Lowers blood pressure
-Increases HDL or “good” cholesterol
-Helps to better control blood sugar
-Assists in weight management and/or weight loss
-Improves lung function
-Decreases resting heart rate
It’s recommended that you talk with your physician before you start on an exercise program.
If you develop symptoms during exercise, such as but not limited to, unusual shortness of breath; tightness in the chest; chest, shoulder, or jaw pain; lightheadedness; dizziness; confusion; or joint pain, you should stop exercising immediately and contact your physician.
The American Heart Association recommends that everyone reach a minimum of 30 minutes of some form of cardiovascular exercise 5 to 7 days per week. This may mean taking 3 walk, 10 minutes each a day, which can let you reach the recommended guideline for reducing the risk of heart disease, diabetes, hypertension, and high cholesterol.
The American College of Sports Medicine recommends a minimum of 3 sessions of 30 minutes of the total should be made up of moderate to vigorous exercise to improve cardio-respiratory fitness and help manage weight.
We tend to forget to put in time for ourselves when we have a car to take us to our destination, whether it’s to work, to the grocery market, various errands. We have a car to take us places. We are a car dependent society. There are many benefits to walking such as reducing cardiovascular events and diabetes. It’s the easiest way to lose weight and stay in shape. It’s free and increases longevity. The low impact activity strengthens the hips, legs, feet, and core muscles and creates stability for your spine, improving posture.
We really don’t need to join the gym or involve ourselves in rigorous workout in order to lift our moods. We can simply…walk.
Plus, it’s a great excuse to go outside, and find ourselves a nice piece of scenery. A nice stroll in the neighborhood. A breath of fresh air, can really do some good.
Though what do we know about walking to improve our mood?
We experienced unexpected disturbance in our normal routines last year, regarding Coronavirus. What we did before, stopped becoming a norm. And a big transition into a newer normal, along with that, created anxiety and depression. Fear provoked by a different environment.
What you do have is the opportunity to get outside.
A California State University, Long Beach study showed that the more steps people took during the day, the better their moods were.
The World Health Organization recommends that we all walk everyday.
For everyone, going for a walk outside can help us manage our depression, stress and anxiety. you can do it anytime, even right now to protect our brain from depression, dementia, and Alzheimer’s disease. The effects of exercise on the brain is better mood, better attention function, and better energy.
Severe anxiety can lead to more anxiety, and can be worse when not moving or exhausting your muscles. So you need to move your body to ease feelings of anxiety.
Walking improves the way you breath. As well as improved blood flow to reverse the effects of anxiety.
Going for a walk may help distract your thoughts or at least put things into perspectives. While walking, you may process (new) information around you including smells. This helps your mind and may decrease anxiety.
Some studies have compared walking to an alternative to medications and pharmaceutical drugs. Walking may not control or prevent all of your anxiety, but it can make a great deal of a difference.
The American Diabetes Association encourages people with Diabetes to walk to lower blood sugar levels and overall to decrease your risk of getting diabetes. Exercise is natural insulin. So for people with diabetes, walking is so beneficial. After consuming a meal, you can go for a walk! It doesn’t matter whether you have been active in the past or not, the most important thing is to start now! For yourself and for your health! You can start slowly, by starting with 5-10 minutes of walking. Then add 5 minutes more each week so you can eventually get to 30 minutes of walking a day. If you want to really get into walking for exercise, you can try to reach up to 45 minutes or 1 hour each day! It’s really up to you on how much you really want to do. These light activities are great for people living with Diabetes and anyone who wants to keep their health in check! For those who have diabetes, you can check in with your Doctor to get their support. If you’re someone who sits at a desk all day, try to get up twice every hour and take a little stroll around your space. You can add reminders in your phone to remind you to do so, so you don’t forget! Just make it fun, get outside and see everything around you! Go on a walking adventure!
Mental Health.
We really don’t need to join the gym or involve ourselves in rigorous workout in order to lift our mood. We can just simply….walk. For everyone, going for a walk outside can help us manage our depression, stress and anxiety. you can do it anytime, even right now to protect our brain from depression, dementia, and Alzheimer’s disease. The effects of exercise on the brain is better mood, better attention function and better energy. Severe anxiety can lead to more anxiety, and can be worse when not moving or exhausting our muscles. So you need to move your body to ease feelings of anxiety. Going for a walk may help distract your thoughts or at least put things into perspective. While walking, you may process (new) information around you including smells. This helps your mind and may decrease anxiety. Some studies have compared walking to an alternative to medications and pharmaceutical drugs. Walking may not control or prevent all of your anxiety, but it can make a great deal of a difference.
Prevent Heart Disease
According to a study by researchers from Lawrence Berkeley National Laboratory, runners and walkers had comparable reductions in the risk of developing hypertension, high blood cholesterol, diabetes, and heart disease. You may have to spend more time walking than you would be running to gain those benefits, but it is so worth it! Another study published in the Journal of “Arteriosclerosis, Thrombosis, and Vascular Biology,” believe walking and running reduced the risk of hypertension, high cholesterol levels, coronary artery disease, and diabetes as well. Jennifer Haythe, MD and assistant professor of Cardiology Medicine at Columbia University says, “One thing that I try to do with my friends is raise awareness, because I’m 43 and it’s really not on people’s minds at this age- but it’s the leading cause of death for women! Heart disease, you think of as old, you think of as men that are lazy and smoke and eat fatty food, and that’s just not totally true.”
Improve Circulation
“Walking is one of the best exercises you can do,” states Dr. Sam Robbins, who is educated in anti-aging, hormones, nutrition and exercise,” and almost anyone can do it, anywhere, anytime of the day and it doesn’t cost you a thing.” According to Dr. Robbins, it is the best exercise for improving circulation, especially to the legs. He advises that if you experience pain, or have trouble walking, even 3 minutes is a good start. Just work on walking a little bit every single day.
Some Warning Signs that you may experience if you happen to have circulation problems include:
Frequent pain and cramping in the legs
Tingling or numbness in your feet
Thickened toenails
Varicose or “spider” veins.
Circulation is so important because you have to pump the blood up to your heart against gravity.
If you are sedentary for prolonged periods of time, your circulation can gather in your veins and around your ankles which can lead to pain in the lower legs. The good news is, you can improve blood flow from your legs to your heart, helping to prevent blood clots and leg pain by just walking regularly.
Improve Lung Function
Exercise diminishes shortness of breath, risk of pneumonia, bronchitis, and other deteriorations brought on by age and sedentary lifestyle. In a WebMD slideshow article, 10 Smart Exercises for people with COPD, says that anyone with COPD can exercise. If it seems difficult, just a add a little more each day. Even a slow pace will do you good. Just like with everything, check with your doctor before starting any new exercise program. According to New Life Outlook COPD, it says that breathing issues can make exercise uncomfortable, though a low impact activity such as walking with COPD is one of the best ways to maintain strength and energy. It also says that COPD is preventable and manageable and you just need to find your inner strength to fight. These goals can be motivation to get moving. Just make sure you have comfortable footwear- proper footwear plays a big role to prevent injuries and soreness. Also stretching is a very critical tool to warm up the joints and ligaments to maintain proper form and to also prevent injury. And if you use an inhaler, always continue to keep it on you.
Strengthens Bones
According to American Bone Health, walking may guard the strength of bones. Also, bone density may decrease more slowly in comparison to non-walkers. This light impact of exercise can help strenthen bones, protecting oneself from osteoporosis and fractures. Dougal Mackinnon, MD PhD, Physiatrist from Vallejo, Ca, in “Walk for Health” youtube walking documentary says, “Weight-bearing and walking helps women maintain calcium in their bones and maintains the strength of bones.” She adds, “That is especially important in older people where you can have easy fractures from a fall. A simple walking pattern can prevent that by 35-40%. Dr. Robert Wermers in “American Bone Health” website says, “Walking is a good option for weight-bearing exercise that offers benefits such as improved muscle strength and balance as well as decreased rate of bone loss.”
Improve Skin Texture
Walking is part of exercise. Celebrity trainer, Jess Schuring, says “regular exercise has tremendous regenerating effects on our ageing process and therefore on our skin as well” and “Studies prove that regardless of the age you start exercise, it will have almost immediate positive effects on our skin’s thickness and elasticity.” She also states, “Cardio training helps to flush toxins from the body…subsequently helping with regeneration of skin and cells.” And adds, “Cardio training is essential in keeping our skin healthy and glowing.” Exercise can also help maintain healthy levels of the stress-related hormone, cortisol. Elevated cortisol levels are linked to increased sebum production, which leads to more blemish breakouts. Also, since walking can help reduce body fat, it can diminish cellulite as well.
Weight loss
“It happened as if by magic,” says Nicky, a blogger of Healthy As You Can. In her blog post, ‘Can I Lose Weight Just By Walking,’ says she lost 50 lbs regularly walking and says it was almost painless. Walking is a great exercise for those who may not be a total fitness or gym fanatic. But it is something, like everything else, you have to stick to. And for those weight loss benefits, you need to walk a lot. The goal to really see improvement is walking 10,000 steps a day. That’s why using a smart watch or app on your phone is really useful in keeping track of your steps and progress. The 10,000 steps a day phenomenon became popular around the time of the Tokyo Olympics in 1964. A Japanese company developed a pedometer called “Manpo-kei,” which means 10,000 steps meter. The goal of achieving 10,000 steps sounded catchy, easy to remember, and above the average daily steps for most people. Walking is considered one of the easiest and safest ways to exercise. However, if you don’t currently exercise, suddenly walking to 10,000 steps a day can lead to injury. Thomas Hirai, an MD from San Jose, CA says, “It is helpful to increase the number of steps per day and stay as active as possible.” People who are overweight, elderly, or who have health issues should be particularly careful. You may want to gradually increase your steps. Hirai recommends people should slowly increase their steps, working towards 1,000 extra steps per day each week until they reach their goal. Exercise is necessary in order to lose weight and maintain a healthy body. The CDC stands by getting 150 minutes per week of moderate to intense exercise, which includes walking.
Severe Acute Respiratory Syndrome Coronavirus 2, predominantly spread from person-to-person, is described by the National Institute of Health, as the successor to SARS-Cov-1. It is believed to have zoonotic origins (disease transmission from animals to people by contact with or consumption of animals, animal products or animal derivatives) and has close genetic similarity to bat coronaviruses, suggesting that it emerged from a bat-borne virus. According to The Los Angeles Times, California shattered record with more than 11,000 new Coronavirus cases in a day. Many people have been affected and many have died from the virus, all around the globe.
Covid-19 arose in Wuhan, China in December 2019. First introduced to a human from an animal host. When a virus like this spreads, the number of people infected can quickly rise.
SARS 2 is similar to SARS 1, in virus transmission from bat to civet, a small, lean mammal native to tropical Asia. Civets sold for meat in local markets of China’s Yunnan carried SARS virus from bats to humans which resulted in viral outbreak and killed around 774 people.
MERS virus transmission was from bat to camel. It had been reported in 21 countries. MERS-Cov is one of several viruses identified by WHO as a likely cause of a future epidemic.
It seems that bat and animal transmission and animal consumption could lead to a world wide pandemic.
Here, in the video below, discusses pandemic influenza in the last century, today and in the future, discussed by Professor of Medicine, Lucy S. Tompkins at Stanford in 2009. She first reviews what a virus is, how it happens in the body, to an example of where Influenza starts, and pandemic of 1918 with some extra questions in the end. A very informative video for anyone to watch.
So what do we know about Wet Markets? According to National Geographic, Wet Markets are found throughout Asia, which sell fruits, vegetables, seafood, and meat. Still, most wet markets don’t sell wildlife, the terms, “wet market,” and “wildlife market” are often united. Wet Markets may sell wild animals and their meat. Like the Huanan Market, had a wild animal section of live and slaughtered sentient beings for sale: snakes, beavers, porcupines, baby crocodiles, along with other animals.
Looking at our past with viruses, close interactions with wild animals have caused numerous disease outbreaks in humans, including Ebola and HIV.
And until this year, most people had never heard of the term, “wet market,” until this new coronavirus pandemic. The Huanan Seafood Wholesale Wet Market in Wuhan, China is believed to be the cause of Covid-19.
Buying, selling, and slaughtering wild animals for food is one way an animal-borne disease may infect people. Viruses can spread more easily if animals in markets are sick or kept in dirty, cramped conditions, such as stacked cages.
When animals are in confinement, viral pathogens can intermingle, switch bits of their genetic code, and could mutate in ways that make them more transmissible between species.
In the case for respiratory diseases such as Covid-19, the virus can jump to food handlers or customers through exposure to an animal’s bodily fluids.
Social Distancing. Face masks. Gloves. Hand washing. Sanitizer. Don’t touch your face. Contagion. Outbreak. Quarantine. Self-Isolation. Stay Home. Take-out food & Delivery. Postmates. Amazon orders. Panic Buying. Toilet Paper. Risk population, people 65 and older. Elbow bump. Events being postponed or cancelled.
These are the hot words of today. It consumes our everyday life. The only thing we are talking about is Coronavirus.
A time where we must rely on building and keeping our immune system strong.
I normally take my vitamins every morning, but now I have to add a bit to my natural routine such as Honey and an Elderberry gummie. Everyday I orderly always take my Vitamin C, B Complex, and a Turmeric & Apple Cider Vinegar supplement, with my Lemon, Ginger, Cayenne water.
We have to eat what we have in our home so don’t go out and spend money on food or be around anyone else.
Daily phone calls and text messages with my parents, my boyfriend’s parents and friends.
In other people’s lives: work from home, people losing their jobs, not being able to visit/see parents or grandparents, or visiting family members in nursing homes.
People in all age groups getting sick, getting Coronavirus needing to stay home, or have to call ahead of time in order to have a Dr’s visit, urgent care, or the ER.
Last night Governor Gavin Newsom had issued a statewide Stay At Home order, urging residents to leave their homes only when necessary.
Many thoughts go through my head and feelings are numb. Fortunate that I spent time with family and friends when I did. Yet the last time I saw my parents, I didn’t think it would be the last time I would visit them for awhile. My boyfriend will wait a while longer til he sees his, since they live on the other side of the country. I could have spent more time with a couple friends to treat them for their birthdays. Phone calls, skype and text messages are all that we can all do for right now.
I tried out mostly all the vegan restaurants I wanted to beforehand. Visited my favorite coffee shop, Alfred, right before they closed for quarantine. Went on a hike with a group of girls, and man.
Right now feels like a pause, and a wonder of my placement in the meantime. So far, I have taking the necessary steps to apply for classes. Somehow I didn’t find the time to do it. And blogging again. Which was something I had planned on coming back to.
But, a lot of people too are wondering about their placement as well. You’re not alone.
It is a time to reflect. To spend more time with your immediate people, whether that is a significant other and/or your children. Or to spend alone time with yourself, catching up on projects you wanted to focus more on or get back to. To catch up on movies or tv shows. To get back into reading again. To pick up or back up a hobby you enjoy. Becoming creative in the kitchen. Even refreshing your self-care routine that maybe we started lacking in because of our work routines. Using the tv as a resource for workouts. Going outside for walks and runs, and fresh air.
To some, this is more of an extension of what their usual routine is. It’s just that everyone is there with them, and it’s a pretty big deal whats going on in the world.
For small businesses. It can be a challenge. Their love of what they do, being put on hold. Their only way of income, have to brainstorm new ways to reach the public.
Also for people, who thrive on social interaction. Staying inside and not being around people is a bust.
This is a time for reflection. What can we do now, in the meantime, to prevent getting sick, to stay healthy, to do what we want to do, or and to better ourselves as people. Sit, reflect, relax, and do.
Researchers now say, “an avocado a day will keep the doctor away!” A study in the Journal of the American Heart Association used 45 overweight people measuring 3 different cholesterol lowering diets for 5 weeks.
One diet was lower in fat with 24% of total calories coming from saturated fat, and did not include avocado.
The second diet, also non-avocado, the total calories came from mostly saturated fats.
And the third diet was equally moderate in fat, at 34%, but replaced some of the saturated fats with one whole avocado a day.
Results were low-density lipoprotein (LDL), the bad cholesterol, was 13.5 mg/dL lower amoung the avocado eaters.
1/2 Avocado
1 tbsp Saurkraut
1/4 cup Pumpkin Seeds
1 tbsp Flax Meal
3 tbsp soaked Garbanzo Beans
sprinkle of Cayenne
sprinkle of Curry
sprinkle of Rawmesan
1 tbsp Olive Oil
1 tbsp Apple Cider Vinegar
squeeze of 1/2 Lemon
1/2 cup water from soaked garbanzo beans or filtered water. (Can choose whatever consistency is best for you).
Add ingredients into a blender, blend it up, put spread on top of some toast, or use as a dressing in salad.
Avocado benefits:
contains more potassium than bananas
contains a large amount of fiber
decreases risk for heart disease and diabetes
A dietary survey stated that people who eat avocados regularly had lower BMI and less fat in their stomach region.
Sauerkraut:
The word “Krout,” is a term for German people. Which tells you this is a food definitely made from Germany. What is also interesting, is that many other countries have created exact or similar fermented cabbages. One we often see is Kimchi, from Korea.
Pumpkin Seeds:
Anti-parasitic
Immune Support, especially for women’s health
Zinc, maintains testosterone levels in men’s health
