DO WHAT’S GOOD FOR THE HEART!
1. Aim for lucky number seven. Young and middle-aged adults who sleep 7 hours a night have less calcium in their arteries (an early sign ofheartdisease) than thosewhosleep 5 hours or less or those who slept 9 hours or more. 2. Keep the pressure off. Get your blood pressure checked every 3-5 years if you’re 18-39. If you’re 40 or older, or if you have high blood pressure, check it every year. 3. Move more. To keep it simple, you can aim for 30 minutes a day, 5 days a week of moderate exercise. Even if you exercise for 30 minutes a day, being sedentary for the other 23 1/2 hours is really bad for your heart. 4. Slash saturated fats. To help your heart’sarteries,cutdownonsaturated fats, which are mainly found in meat and full-fat dairy products. Choose leaner cuts and reduced-fat options. 5. Find out if you have diabetes. Millions of people don’t know that they have this condition. That’s risky because over time, high blood sugar
damages arteries and makes heart disease more likely. 6. Think beyond the scale. Ask your doctor if your weight is OK. If you have some pounds to lose, you’ll probably want to change your eating habits and be more active. 7. Ditch the cigarettes, real and electronic. Smoking and secondhand smoke are bad for your heart. If you smoke, quit, and don’t spend time around others who smoke as well. E-cigarettes are popular, but they’re not completely problem-free. They don’t contain the harmful chemicals in cigarette smoke but, they still do contain nicotine, so your goal should be to quit completely, not just switch to a less toxic version. 8. Clean up. Your heart works best when it runsonclean fuel.Thatmeans lots of whole, plant-based foods (like fruits, vegetables, nuts, and seeds) and fewer refined or processed foods (like white bread, pasta, crackers, and cookies).
TIPS FOR BETTER HEART HEALTH
Patient Success Spotlight I love it here. Great atmosphere, very organized and knowledgeable staff.
Practice News
“When I came in for treatments, my left leg and low back were keeping me awake all night with cramps and unbearable pain. This had been going on for several weeks. After a few weeks of treatments, the pain is completely gone. Everyone at Blue Ridge PhysicalTherapy treatedmeverykindlyand withrespect. I love ithere.Greatatmosphere, very organized and knowledgeable staff.”
FREE HEALTH WORKSHOP Treating LowBack Pain FEBRUARY 16TH AT 11 AM AT OUR CLINIC 3915 Bristol Highway, Suite 301 Johnson City, TN 37601-1403 CALL TODAY TO RESERVE YOUR SEAT (423) 262-0020 SEATS ARE LIMITED
- Karen Lyons
www.blueridgephysicaltherapy.com
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