Check Your Physical Activity & Heart Disease I.Q.

QUESTIONS: Check off True Or False

1. Regular physical activity can reduce your chances of getting heart disease. T F 2. Most people get enough physical activity from their normal daily routine. T F 3. You don't have to train like a marathon runner to become more physically fit. T F 4. Exercise programs do not require a lot of time to be very effective. T F 5. People who need to lose some weight are the only ones who will benefit from regular physical activity. T F 6. All exercises give you the same benefits. T F 7. The older you are, the less active you need to be. T F 8. It doesn't take a lot of money or expensive equipment to become physically fit. T F 9. There are many risks and injuries that can occur with exercise. T F 10. You should consult a doctor before starting a physical activity program. T F 11. People who have had a heart attack should not start any physical activity program. T F 12. To help stay physically active, include a variety of activities. T F

CHECK YOUR ANSWERS:

1. True. Heart disease is almost twice as likely to develop in inactive people. Being physically inactive is a risk factor for heart disease along with cigarette smoking, high blood pressure, high blood cholesterol, and being overweight. The more risk factors you have, the greater your chance for heart disease. Regular physical activity (even mild to moderate exercise) can reduce this risk. 2. False. Most Indians keep very busy but not very active. Every adult should make a habit of getting 30 minutes of low to moderate levels of physical activity daily. This includes walking, gardening, and walking up stairs. If you are inactive now, begin by doing a few minutes of activity each day. If you only do some activity every once in a while, try to work something into your routine everyday. 3. True. Low- to moderate-intensity activities, such as pleasure walking, stair climbing, yardwork, housework, dancing, and home exercises can have both short- and long-term benefits. If you are inactive, the key is to get started. One great way is to take a walk for 10 to 15 minutes during your lunch break, or take your dog for a walk every day. At least 30 minutes of physical activity everyday can help improve your heart health. 4. True. It takes only a few minutes a day to become more physically active. If you don t have 30 minutes in your schedule for an exercise break, try to find two 15-minute periods or even three 10-minute periods. These exercise breaks will soon become a habit you can't live without. 5. False People who are physically active experience many positive benefits. Regular physical activity gives you more energy, reduces stress, and helps you to sleep better. It helps to lower high blood pressure and improves blood cholesterol levels. Physical activity helps to tone your muscles, burns off calories to help you lose extra pounds or stay at your desirable weight, and helps control your appetite. It can also increase muscle strength, help your heart and lungs work more efficiently, and let you enjoy your life more fully. 6. False Low-intensity activities--if performed daily--can have some long-term health benefits and can lower your risk of heart disease. Regular, brisk, and sustained exercise for at least 30 minutes, three to four times a week, such as brisk walking, jogging, or swimming, is necessary to improve the efficiency of your heart and lungs and burn off extra calories. These activities are called aerobic--meaning the body uses oxygen to produce the energy needed for the activity. Other activities, depending on the type, may give you other benefits such as increased flexibility or muscle strength. 7. False Although we tend to become less active with age, physical activity is still important. In fact, regular physical activity in older persons increases their capacity to do everyday activities. In general, middle-aged and older people benefit from regular physical activity just as young people do. What is important, at any age, is tailoring the activity program to your own fitness level. 8. True. Many activities require little or no equipment. For example, brisk walking only requires a comfortable pair of walking shoes. Many communities offer free or inexpensive recreation facilities and physical activity classes. Check your shopping malls, as many of them are open early and late for people who do not wish to walk alone, in the dark, or in bad weather. 9. False The most common risk in exercising is injury to the muscles and joints. Such injuries are usually caused by exercising too hard for too long, particularly if a person has been inactive. To avoid injuries, try to build up your level of activity gradually, listen to your body for warning pains, be aware of possible signs of heart problems (such as pain or pressure in the left or mid-chest area, left neck, shoulder, or arm during or just after exercising, or sudden light-headedness, cold sweat, pallor, or fainting), and be prepared for special weather conditions. 10. True. You should ask your doctor before you start (or greatly increase) your physical activity if you have a medical condition such as high blood pressure, have pains or pressure in the chest and shoulder, feel dizzy or faint, get breathless after mild exertion, are middle-aged or older and have not been physically active, or plan a vigorous activity program. If none of these apply, start slow and get moving. 11. False Regular, physical activity can help reduce your risk of having another heart attack. People who include regular physical activity in their lives after a heart attack improve their chances of survival and can improve how they feel and look. If you have had a heart attack, consult your doctor to be sure you are following a safe and effective exercise program that will help prevent heart pain and further damage from overexertion. 12. True. Pick several different activities that you like doing. You will be more likely to stay with it. Plan short-term and long-term goals. Keep a record of your progress, and check it regularly to see the progress you have made. Get your family and friends to join in. They can help keep you going.

Breakfast - The intelligent meal

THE BENEFITS OF A HEALTHY BREAKFAST
1. Breakfast not only starts your day off right, but also lays the foundation for lifelong health benefits. People who eat a healthy breakfast are more
Consume more vitamins and minerals and less fat and cholesterol Have better concentration and productivity throughout the morning Control their weight Have lower cholesterol, which reduces the risk of heart disease
2. A healthy breakfast should consist of a variety of foods, for example, whole grains, low-fat protein or dairy sources, and fruit. This provides complex carbohydrates, protein and a small amount of fat - a combination that delays hunger symptoms for hours. Whether you opt for traditional options, such as yogurt, whole-grain muffins or ready-to-eat cereal, or less typical foods, such as leftover vegetable pizza or a fruit smoothie, you can get the nutrients and energy you need to start your day.
FOR BREAKFAST SIMPLY CHOOSE ONE ITEM FROM AT LEAST THREE OF THE FOLLOWING FIVE FOOD GROUPS:
Fruits eg. Apple, Banana, Papaya, Guava, Bunch of grapes, Orange Vegetables eg. Bhindi, Baigan, Mixed vegetable, Raw carrots Whole-grains eg.Toast, Hot or cold whole-grain cereals, Chappatis, crackers, Daliya. Idli, Appam, Upma Dairy eg. Yogurt, Skim milk, low-fat cheeses, such as paneer and natural cheeses Protein eg. Hard-boiled eggs, Sprouted moong dal, Mixed bean salad, Rajma, Grilled chicken salad, Sambhar, Dal.
Oatmeal is another good choice, but it may be a challenge if you're on the run or at work. One cup of plain, cooked oatmeal has about 4 grams of fiber and 130 calories. And don't forget those hard-boiled eggs, which are easy to take with you. The yolk does contain cholesterol, but eggs are full of nutrients, including protein, vitamins A and B-12, folic acid, and phosphorus.
IF YOU DISLIKE REGULAR BREAKFAST FOODS, TRY SOMETHING DIFFERENT, SUCH AS:
Leftover vegetable pizza or idli sambhar Fresh fruit topped with low-fat yogurt and crispy whole-grain cereal Last night's left-over vegetable subzi with two chappatis (cooked without oil) A smoothie blended from exotic fruits, some low-fat yogurt and a spoonful of wheat germ. Whole-wheat crackers with low-fat cheese Waldorf salad with apples, walnuts and boiled egg.
Think low-fat and fresh lean meats or even fish, low-fat milk products, fresh fruits and vegetables, and whole grains. The combinations are limited only by your imagination and taste.
If your excuse for missing breakfast is lack of time, pack something to take with you.
JUST GRAB A FRUIT OR TWO AS YOU RUN OUT THE DOOR AND MUNCH ON IT AT WORK.
Think you're saving calories by skipping breakfast? Fat chance You'll be ravenous by lunchtime, which may lead you to eat more. Or your hunger at midmorning may tempt you to indulge in a high-fat treat that someone brought to the office. Your morning meal doesn't have to mean loading up on sugar, fat and cholesterol. MAKING NUTRITIOUS BREAKFAST CHOICES CAN SET YOU UP FOR HEALTHIER EATING ALL DAY LONG.

Am I at risk of having a stroke?

Many factors can increase your risk of a stroke. A number of these factors can also increase your chances of having a heart attack.

They include:

1. Family history. Your risk of stroke is slightly greater if one of your parents or a brother or sister has had a stroke or TIA. 2. Age. Your risk of stroke increases as you get older. 3. Sex. Stroke affects men and women about equally, but women are more likely to die of stroke than are men. 4. Race. Indians are at greater risk of stroke than are people of other races. This is partly due to a higher prevalence of diabetes and hypertension. 5. High blood pressure (hypertension). High blood pressure is a risk factor for both ischemic and hemorrhagic strokes. It can weaken and damage blood vessels in and around your brain, leaving them vulnerable to atherosclerosis and hemorrhage. 6. Undesirable levels of blood cholesterol. High levels of low-density lipoprotein (LDL) cholesterol, the "bad" cholesterol, may increase your risk of atherosclerosis. In excess, LDLs and other materials build up on the lining of artery walls, where they may harden into plaques. High levels of triglycerides, a blood fat, also may increase your risk of atherosclerosis. In contrast, high levels of high-density lipoprotein (HDL) cholesterol, the "good" cholesterol, reduce your risk of atherosclerosis by escorting cholesterol out of your body through your liver. 7. Cigarette smoking. Smokers have a much higher risk of stroke than do nonsmokers. Smoking contributes to plaques in your arteries. Nicotine makes your heart work harder by increasing your heart rate and blood pressure. The carbon monoxide in cigarette smoke replaces oxygen in your blood, decreasing the amount of oxygen delivered to the walls of your arteries and your tissues, including the tissues in your brain. 8. Diabetes. Diabetes is a major risk factor for stroke. When you have diabetes, your body not only can't handle glucose appropriately, but it also can't process fats efficiently, and you're at greater risk of high blood pressure. These diabetes-related effects increase your risk of developing atherosclerosis. Diabetes also interferes with your body's ability to break down blood clots, increasing your risk of ischemic stroke. 9. Obesity. Being overweight increases your chance of developing high blood pressure, heart disease, atherosclerosis and diabetes - all of which increase your risk of a stroke. 10. Cardiovascular disease. Several cardiovascular diseases can increase your risk of a stroke, including congestive heart failure, a previous heart attack, an infection of a heart valve (endocarditis), a particular type of abnormal heart rhythm (atrial fibrillation), aortic or mitral valve disease, valve replacement, or a hole in the upper chambers of the heart known as patent foramen ovale. Atrial fibrillation is the most common condition associated with strokes caused by embolic clots. In addition, atherosclerosis in blood vessels near your heart may indicate that you have atherosclerosis in other blood vessels - including those in and around your brain. 11. Previous stroke or TIA. If you've already had a stroke, your risk of having another one increases. In addition, people who have had a TIA are much more likely to have a stroke as are those who haven't had a TIA. 12. Elevated homocysteine level. This amino acid, a building block of proteins, occurs naturally in your blood. But people with elevated levels of homocysteine have a higher risk of heart and blood vessel damage.

Other factors that can increase your risk of stroke include heavy or binge drinking, the use of illicit drugs such as cocaine, and uncontrolled stress.

Am I at risk of developing diabetes?

Researchers don't fully understand why some people develop type 2 diabetes and others don't.

It's clear that certain factors increase the risk, including:

Weight. Being overweight is a primary risk factor for type 2 diabetes. The more fatty tissue you have, the more resistant your cells become to insulin. Inactivity. The less active you are, the greater your risk of type 2 diabetes. Physical activity helps you control your weight, uses up glucose as energy and makes your cells more sensitive to insulin. Family history. The risk of type 2 diabetes increases if a parent or sibling has type 2 diabetes. Race. Although it's unclear why, people of certain races are more prone to developing diabetes- Indians are at the greatest risk of developing type 2 diabetes. Age. The risk of type 2 diabetes increases as you get older, especially after age 45. Often, that's because people tend to exercise less, lose muscle mass and gain weight as they age. But type 2 diabetes is increasing dramatically among children, adolescents and younger adults. Gestational diabetes. If you developed gestational diabetes when you were pregnant, your risk of developing type 2 diabetes later increases. If you gave birth to a baby weighing more than 9 pounds, you're also at risk of type 2 diabetes.

Developing diabetes also puts you at greater risk of developing Heart Disease and Stroke.

7 Tips to a Healthier You

Regular exercise is a critical part of staying healthy. People who are active live longer and feel better. Exercise can help you maintain a healthy weight. It can delay or prevent diabetes, some cancers and heart problems.

Most adults need at least 30 minutes of moderate physical activity at least five days per week. Examples include walking briskly, mowing the lawn, dancing, swimming for recreation or bicycling. Stretching and weight training can strengthen your body and improve your fitness level. Also

The key is to find the right exercise for you. If it is fun, you are more likely to stay motivated. You may want to walk with a friend, join a class or plan a group bike ride. If you've been inactive for awhile, use a sensible approach and start out slowly.

Centers for Disease Control and Prevention

7 Tips to healthy eating and physical activity for you.

1. Start your day with a good breakfast. Breakfast fills your "empty tank" to get you going after a long night without food. And it can help you do better in school. Easy to prepare breakfasts include cold cereal with fruit and low-fat milk, whole-wheat toast with fruit jelly, yogurt with fruit, idli sambhar, or even last night's vegetable with two rotis! 2. Get Moving! It's easy to fit physical activities into your daily routine. Walk, bike or jog to see friends. Take a 10-minute activity break every hour while you read in the evenings, do homework. Avoid watching TV for long periods. Climb stairs instead of taking an escalator or elevator. Try to do these things for a total of 30 minutes every day. 3. Snack smart. Snacks are a great way to refuel. Choose snacks from different food groups - a glass of low-fat milk and a few graham crackers, an apple or low-fat yogurt and raisins, or some dry cereal. If you eat smart at other meals, cookies, chips and candy are OK for occasional snacking. 4. Work up a sweat and get fit with friends or family. Being active is much more fun with friends or family. Encourage others to join you and plan one special physical activity event, like a walk in the park or neighborhood, with a group each week. Vigorous work-outs- help your heart pump better, give you more energy and help you look and feel best. Start with a warm-up that stretches your muscles. Include 20 minutes of aerobic activity, such as running, jogging, or dancing. Then cool-down with more stretching and deep breathing. 5. Balance your food choices - don't eat too much of any one thing. You don't have to give up foods like pizzas, French fries and ice cream to eat healthy. You just have to be smart about how often and how much of them you eat. Your body needs nutrients like protein, carbohydrates, fat and many different vitamins and minerals such as vitamins C and A, iron and calcium from a variety of foods. Balancing food choices from the Food Guide Pyramid and checking out the Nutrition Facts Panel on food labels will help you get all these nutrients. 6. Get fit with friends or family. Being active is much more fun with friends or family. Encourage others to join you and plan one special physical activity event, like a walk in the park or neighborhood, with a group each week. 7. Eat more whole grains, fruits and vegetables. These foods give you carbohydrates for energy, plus vitamins, minerals and fiber. Besides, they taste good! Try breads such as whole-wheat, bajra and methi rotis. Bananas, strawberries and melons are some great tasting fruits. Try vegetables raw, on a sandwich or salad.

10 Ways to Control Your High Blood Pressure

1. Know your blood pressure. Have it checked regularly. 2. Know what your weight should be. Keep it at or below that level. 3. Don't use too much salt in cooking or at meals. Avoid salty foods. 4. Eat a diet rich in fruits, vegetables and whole-grain high-fiber foods according to American Heart Association recommendations. 5. Control alcohol intake. Don't have more than one drink a day if you're a woman or two a day if you're a man. 6. Take your medicine exactly as prescribed. Don't run out of pills even for a single day. 7. Keep appointments with the doctor. 8. Follow your doctor's advice about physical activity. 9. Make certain your parents, brothers, sisters and children have their blood pressure checked regularly. 10. Live a normal life in every other way.

Following the recommendations of your healthcare professionals is essential to lowering your high blood pressure. Contact your nutrition coach at NutritionVista

Normal: 120/80 Pre-hypertension: 139/89 Stage 1 hypertension: 159/99 Stage 2 hypertension: 160/100

Read All About Wellness

10 Ways to Control Your High Blood Pressure

7 Tips to a Healthier You Regular exercise is a critical part of staying healthy. People who are active live longer and feel better. Exercise can help you maintain a healthy weight. It can delay or prevent diabetes, some cancers and heart problems.

Am I at risk of developing diabetes? Researchers don't fully understand why some people develop type 2 diabetes and others don't. a

Am I at risk of having a stroke? Many factors can increase your risk of a stroke. A number of these factors can also increase your chances of having a heart attack.

Breakfast - The intelligent meal Breakfast not only starts your day off right, but also lays the foundation for lifelong health benefits.

Check Your Physical Activity & Heart Disease I.Q.

Diabetes - Exercise What you eat and when also depend on how much you exercise. Physical activity is an important part of staying healthy and controlling your blood glucose.

Eating out & Diabetic - What should I look out for Whether it's a business meeting over lunch, dinner with your friends at a posh restaurant, or a fast-food meal with the kids, eating out is a part of our lives. We eat out because it's easier than cooking, and it's fun. But is it healthy?

Exercise - Why it is so critical Physical activity simply means movement of the body that uses energy

Five finger tips for good health Eat a balanced and varied diet that contains fruits and vegetables, bran and other whole grain breads and cereals, beans, dried plums and nuts.

I am a Vegetarian - How can I ensure I am getting adequate nutrition A vegetarian diet focuses on plants for food. These include fruits, vegetables, dried beans and peas, grains, seeds and nuts. There is no single type of vegetarian diet.

Ideas for Calcium-Rich Meals & Snacks

Learn To Recognize A Stroke Stroke is a medical emergency. Know these warning signs of stroke and teach them to others.

Lifestyle - Move it or Lose it Reduces the risk of heart disease by improving blood circulation throughout the body

Lifestyle - Yoga Yoga means unity and signifies oneness. Through yoga exercises, participants can stretch and strengthen muscles, loosen joints and tone internal organs while focusing on breathing.

Measure Yourself on the "Richter Scale" Acid Test What are the chances that it is something more serious? A panel of experts from the American College of Gastroenterology developed a self-test to help gauge the severity of heartburn problems.

Tips For Limiting Cholesterol & Fats Besides avoiding high-sodium foods, people with heart failure should limit their intake of saturated fat and cholesterol. Eating too much saturated fat and cholesterol raises blood cholesterol, and high blood cholesterol is a major risk factor for developing other types of heart disease, including coronary artery disease, which often contribute to heart failure.

Why is salt important for my diet? Table salt is made up of the elements sodium and chlorine - Your body needs some sodium to work properly. It helps with the function of nerves and muscles. It also helps to keep the right balance of fluids in your body. Your kidneys control how much sodium is in your body. If you have too much and your kidneys can't get rid it, sodium builds up in your blood. This can lead to high blood pressure. High blood pressure can lead to other health problems.

Read All About Nutrition

Antioxidants Just like rust on a car, oxidation can cause damage to cells and may contribute to aging.

Calcium You have more calcium in your body than any other mineral. Calcium has many important jobs.

Carbohydrates Carbohydrates are your body's main energy source. Complex carbohydrates include legumes, grains and starchy vegetables, such as potatoes, peas and corn. Simple carbohydrates are found mainly in fruits and milk, as well as in foods made with sugar, such as candy and other sweets.

Diabetes - Meal Plan - 1200 - 1600 Calories/day You can take good care of yourself and your diabetes by learning

Diabetes - Meal Plan - 1600 - 2000 Calories/day You can take good care of yourself and your diabetes by learning

Diabetes - Meal Plan - 2000 - 2400 Calories/day You can take good care of yourself and your diabetes by learning

Fat Facts Fat is a major source of energy and aids your body in absorbing vitamins.

Fiber Fiber is a substance in plants. Dietary fiber is the kind you eat. It is in fruits, vegetables and grains. It is the part of the plant that your body can't digest.

Nutrition for better digestion When you eat, your body breaks food down to a form it can use to build and nourish cells and provide energy. This process is called digestion.

Vitamins & Minerals: Can They Help Prevent Diseases Vitamins and minerals are nutrients required in very small amounts for essential body processes. These nutrients along with proteins regulate metabolic processes ranging from the breakdown of sugar and fat for energy to the synthesis of proteins to make the building blocks of various cellular structures.

Water - Quick Facts Every day you lose water through your breath, perspiration, urine and bowel movements. For your body to function properly, you must replenish its water supply by consuming beverages and foods that contain water.

Water - Why my body thirsts for it! Water is essential to good health, yet needs vary by individual. These guidelines can help ensure you drink enough fluids.

Read All About Health

Acid reflux - GERD Also called: Gastroesophageal reflux disease (GERD) - Heartburn - Indigestion - Acid Reflux Your esophagus is the tube that carries food from your mouth to your stomach. Gastroesophageal reflux disease (GERD) happens when a muscle at the end of your esophagus does not close properly. This allows stomach contents to leak back, or reflux, into the esophagus and irritate it.

Allergy - Food Food allergy is an abnormal response to a food triggered by your body's immune system. Allergic reactions to food can sometimes cause serious illness and death. Tree nuts and peanuts are the leading causes of deadly allergic reactions called anaphylaxis.

Alzheimer's disease Alzheimer's disease is the most common cause of dementia, which is the loss of intellectual and social abilities severe enough to interfere with daily functioning. Dementia occurs in people with Alzheimer's disease because healthy brain tissue degenerates, causing a steady decline in memory and mental abilities.

Anemia If you have anemia, people may say you have tired blood. That's because anemia - a condition in which there aren't enough healthy red blood cells to carry adequate oxygen to your tissues - can make you feel tired.

Cholesterol Cholesterol is a waxy, fat-like substance that occurs naturally in all parts of the body. Your body needs some cholesterol to work properly.

Colon cancer Also called: Colon cancer, Rectal cancer Cancer of the colon or rectum is also called colorectal cancer. Caught early, it is often curable.

Constipation Constipation means that a person has three or fewer bowel movement in a week. The stool can be hard and dry. Sometimes it is painful to pass. At one time or another, almost everyone gets constipated. In most cases, it lasts a short time and is not serious.

Diabetes Also known as Adult onset diabetes, Non-insulin dependent diabetes, "Sugar". Diabetes is a disease in which your blood glucose, or sugar, levels are too high. Glucose comes from the foods you eat. Insulin is a hormone that helps the glucose get into your cells to give them energy. With Type 1 diabetes, your body does not make insulin. With Type 2 diabetes, the more common type, your body does not make or use insulin well. Without enough insulin, the glucose stays in your blood.

Heart disease If you're like most people, you think that heart disease is a problem for other folks. But heart disease is the number one killer in the U.S. It is also a major cause of disability. There are many different forms of heart disease.

Hypertension Your blood pressure rises with each heartbeat and falls when your heart relaxes between beats. Your blood pressure can change from minute to minute, with changes in posture, exercise or sleeping, but it should normally be less than 120/80 mm Hg (millimeters of mercury) for an adult.

Obesity Obesity means having too much body fat. It is different from being overweight, which means weighing too much. The weight may come from muscle, bone, fat and/or body water. Both terms mean that a person's weight is greater than what's considered healthy for his or her height.

Osteoporosis - Bone Disease Osteoporosis is a disease in which the bones become weak and can break easily. Often people don't know that they have osteoporosis until a bone actually breaks (or fractures).