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disease comes about as a malfunction of one or more of your bodies
systems. Much if not most of the time this is a result of a
slow degenerative process due to the lack of adequate bodily
supplies of the elements necessary for normal function and
rejuvenation of affected organs. Commercial Farming and natural
erosion has depleted global farmlands of most essential elements
therefore it is not wise to assume that your diet contains enough
of these elements for normal body function and maintenance.
See Senate Document 264.
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Facts About Heart Disease and Women: BE PHYSICALLY
ACTIVE Heart Disease Risk Factors Risk factors are habits or traits that
make a person more likely to develop a disease. Many of those for heart
disease can be controlled. These include: > Cigarette smoking >
High blood pressure > High blood cholesterol > Overweight >
Physical inactivity > Diabetes The more risk factors you have, the
greater your risk. So take action--take control! Coronary heart disease
is a woman's concern. Every woman's concern. One in ten American women
45 to 64 years of age has some form of heart disease, and this increases
to one in four women over 65. Another 1.6 million women have had a
stroke. Both heart disease and stroke are known as cardiovascular
diseases, which are serious disorders of the heart and blood vessel
system. Regular physical activity can help you reduce your risk of
coronary heart disease. Being active helps women take off extra pounds,
helps to control blood pressure, lessens a diabetic's need for insulin,
and boosts the level of "good" HDL-cholesterol. Some studies
also show that being inactive increases the risk of heart attack. WHAT
KIND OF ACTIVITY PROMOTES HEART HEALTH? Even low- to moderate-intensity
activity can help lower the risk of heart disease. Examples of such
activity are pleasure walking, stair climbing, gardening, yardwork,
moderate-to-heavy housework, dancing, and home exercise. To get heart
benefits from these activities, do one or more of them every day. More
vigorous exercise improves the fitness of the heart, which can lower
heart disease risk still more. This kind of activity is called
"aerobic" and includes jogging, swimming, and jumping rope.
Walking, bicycling, and dancing can also strengthen your heart, if you
do them briskly for at least 30 minutes, three or four times a week.
Most people do not need to see a doctor before they start a gradual,
sensible program of physical activity. But do consult your doctor before
you start or increase physical activity if you:
- have heart trouble
or have had a heart attack
- are taking medicine for high blood
pressure or a heart condition
- are over 50 years old and are not
used to energetic activity
- have a family history of developing
heart disease at a young age
THE KEYS TO SUCCESS
Go slow. Build up your
activity level gradually. For example, if you are inactive now and want
to begin walking regularly, you might begin slowly with a 10-15-minute
walk, three times a week. As you become more fit, you can increase the
sessions to every day, and if you wish, you can make each session
longer. If you choose a fairly vigorous activity, begin each session
slowly. Allow a 5-minute period of stretching and slow movement to give
your body a chance to "warm up." At the end of your workout,
take another 5 minutes to "cool down" with a slower exercise
pace. Listen to your body. A certain amount of stiffness is normal at
first. But if you hurt a joint or pull a muscle or tendon, stop the
activity for several days to avoid more serious injury. Most minor
muscle and joint problems can be relieved by rest and over-the-counter
pain-killers. Pay attention to warning signals. While regular physical
activity can strengthen your heart, some types of activity may worsen
existing heart problems. Warning signals include sudden dizziness, cold
sweat, paleness, fainting, or pain or pressure in your upper body just
after exercising. If you notice any of these signs, stop the activity
and call your doctor immediately. Check the weather report. On hot,
humid days, do outdoor activity during the cooler and less humid parts
of the day. Wear light, loose-fitting clothing and drink lots of water
before, during, and after the activity. On cold days, wear one layer
less of clothing than you would wear if you were outside but not
exercising. Also wear gloves and a hat. Keep at it. Unless you have to
stop your regular physical activity for a health reason, stay with it.
Set small, short-term goals for yourself. If you find yourself becoming
bored, try doing the activity with a friend or family member. Or switch
to another activity. The health rewards of regular physical activity are
well worth the effort. MAKING OPPORTUNITIES To become more physically
active throughout your day, take advantage of any opportunity to get up
and move around. For example:
- Use the stairs--up and down--instead
of the elevator. Start with one flight of stairs and gradually build up
to more.
- Park a few blocks from the office or store and walk the
rest of the way. Or if you ride on public transportation, get off a stop
or two early and walk a few blocks.
- Instead of eating that extra
snack, take a brisk stroll around the neighborhood.
- Do housework,
such as vacuuming, at a brisker pace.
- Mow your own lawn.
- Carry
your own groceries.
- Take an exercise break--get up and stretch,
walk around and give your muscles and mind a chance to relax.
FOR MORE
INFORMATION If you want to know more about keeping your heart healthy,
the National Heart, Lung, and Blood Institute (NHLBI) has free
fact sheets available on the following subjects: preventing high blood pressure,
preventing high blood cholesterol, quitting smoking, and heart disease
risk factors for women.
Contact: NHLBI Information Center P.O. Box 30105
Bethesda, MD 20824-0105 (301) 592-8573
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The
Whole Story