It’s been a month full of hearts. February reminds us not only to love others but also to love ourselves. But as moms, we often put our health and well-being at the bottom of the care list. Who can relate?
According to the Heart & Stroke Foundation, cardiovascular disease is the leading cause of death for Canadian women and kills more women than men! WHAT? In fact, cardiovascular disease is attributed to more deaths in women than all forms of cancer combined.
As February approaches, I face one of the most challenging issues of my work: heart health. Globally, cardiovascular disease is the number-one killer of people in the prime of life. As a young woman myself, I’m stunned by the reality that, contrary to popular belief, cardiovascular disease kills more women (30% of all deaths) than men (28% of all deaths).
Cardiovascular disease is a complex of conditions associated with injury to or illness of the heart and blood vessels throughout the body and within the brain. A small portion of heart ailments may be caused by genetics or a pre-existing health condition. But read the list of risk factors associated with heart disease –inactivity, obesity, high blood pressure, smoking, high cholesterol and diabetes — and you quickly understand that this condition is largely preventable.
Herein lies my professional challenge. I believe in the natural health and healing powers of the human body. My practice reflects my enthusiasm — zeal even — about our individual ability to be well, to manage our health and to lead vital, vigorous lives. I also understand that in a busy world, super-keener healthy habits are sometimes easier said than done.
But if I have one message to share in February, it is that heart disease is largely preventable with a few small, healthy steps.
Use It or Lose It Exercise is a beautiful thing. Physical activity in your daily life helps reduce stress, boost mood, increase energy, improve sleep and optimize digestion. A study of 73,000 post- menopausal women found that brisk walking and intense exercise substantially reduces the incidence of heart disease compared to the increased risk associated with prolonged sitting. Starting may be hard, but the rewards will keep you hooked.
For optimal heart health, the Canadian Physical Activity Guidelines recommend adults get 150 minutes of moderate to vigorous physical activity per week. I tell my patients: “Get your heart rate up and sweat for 20 minutes every day!” If your budget or schedule won’t allow you to join a gym, go low-tech by walking to work, walking your dog or riding a stationary bike at home.
Eat Right, Live Right Healthy eating can change your life. Your diet should prominently feature fruit, vegetables, whole grains, fibre, lean protein and healthy fats found in fish oil, olive oil, avocados and nuts. Saturated fat, refined sugar, salt, alcohol and processed foods are the items you want to limit. These foods won’t boost your vitality or improve your overall wellness. Many offer empty calories that won’t nourish your body or improve heart health.
New research shows that healthy eating can literally extend your life. A groundbreaking study published recently in Hypertension found that women who ate little to no fish had 50% more heart problems than those women who regularly included fish in their diets. Fish is rich in polyunsaturated Omega-3 essential fatty acids, which influence several molecular pathways in the body and have a significant impact on your health.
Omega-3 essential fatty acids lower triglycerides, heart rate and blood pressure. This essential nutrient also improves heart function and efficiency. Fish oil also supports the health of blood vessels and reduces blood viscosity, thereby lowering the risk of platelets clotting and sticking to artery walls. As an added bonus, Omega-3 oils decrease inflammation (associated with arthritis and eczema) and improve the texture of your skin and appearance of your complexion.
Diet or Supplements? I always recommend diet first for nutrition. That said, it’s difficult to achieve a therapeutic dose of Omega-3 from food alone, especially when fish contain a toxic cocktail of environmental contaminants, such as heavy metals, dioxins, PCBs and organochlorines. Flax is an option, but it is less effective. Studies consistently show that animal-based Omega-3 sources, such as fish, are better used by the human body. So my recommendation is to limit dietary fish to one or two servings per week and to supplement your Omega-3 intake with a pure and potent fish-oil supplement.
Jamieson’s family of Omega-3 supplements are made using the omega-rich oil from small, plankton-feeding species — sardines and anchovies — that are captured by Peru’s world-leading sustainable fishery. These smaller species are naturally lower in contaminants compared to larger carnivorous species, such as salmon and halibut. Before Jamieson encapsulates these oils, they undergo a patented “stripping” procedure to remove those impurities that contaminate our oceans.
Whether you choose a liquid or softgel formula, Jamieson gives you the best of Omega-3 nutrition. It’s the ultimate, and simple, act of prevention that will reward your health for years to come.
For more information you can link to www.jamiesonvitamins.com
Thank you to Sara Henderson (N.D.), for sharing this information!
So, are you like me and often find yourself at the at the bottom of the “take care of” list?
Time to take little healthy steps, right?