Preventing Heart Disease in Seven Ways

About 1 in 4 deaths in the United States is believed to be caused by heart disease. According to medical articles, more than 450,000 Americans die of coronary heart disease each year. Heart disease remains the leading cause of deaths in the country. How do we prevent it?

1. Reduce fat intake. This is the best way. You probably have read much about how cholesterol and fat wreak havoc on your arteries. Unfortunately, people don't pay attention. Wrong diet is the leading cause of not only heart disease but other conditions like diabetes and cancer. The ideal way to get rid of unwanted fat is to stay away from solid fats like butter and margarine.

2. Opt for low-fat protein sources. For many people, the best source of protein is meat, but meat contains animal fat. Healthier alternatives are fish, legumes, and skim milk. Some types of fish are good sources of omega-3 fatty acids, which are good for the heart. Avoid full-fat milk, egg yolks, hot dogs, sausages, and bacon. These sources are rich in fat.

3. Have more servings of vegetables and fruits. Next time you do grocery shopping, include veggies and fruits. These are rich in fiber and have high doses of vitamins and minerals. They are low in calories and fat. Thus, they are very good for the heart and for health in general. But there are fruits to avoid like coconut. Instead of eating snacks, ice-cream, and burgers, help yourself to salad and vegetable dishes.

4. Go for whole grains. They are rich in fiber. So instead of refined grain products, buy whole grain substitutes. Ground flaxseed, for instance, is an ideal substitute to refined grains. It contains omega-3 fatty acids, thus helping lower cholesterol in your body. Other healthy grains are brown rice, high-fiber cereal, oatmeal, and whole grain pasta. Avoid white bread, refined flour, doughnuts, biscuits, egg noodles, granola bars, cakes, and pies.

5. Reduce salt intake. Health and medical articles are against too much salt consumption. Salt contains sodium which causes water retention and raises blood pressure. High blood pressure is a risk factor for heart disease. Then again, aside from reducing salt in your recipes, you should also stay away from canned and processed food, which has lots of sodium. Making your own food is the healthier alternative.

6. Do not overeat. A lot of people eat more servings in a meal than needed. This is the efficient way to gain weight, most especially if you are an office worker glued to your seat more than 8 hours a day. Overweight people are at risk of heart disease. Check the amount of food you eat. Don't consume more than what you can burn.

7. Walk, run! It's easy to use gas when driving to a store a few blocks away. Why don't you move those muscles and take a hike? Inactive people tend to retain fats in their tissues. This is not good for the heart. Exercise is one of the best ways to improve well-being and prevent cardiovascular disease.

How to Floss yout Teeth

Want to avoid gum disease and bad breath? Follow your dentist's advice, floss at least once a day and you can avoid an unpleasant build up of food and bacteria that can cause both. Despite the benefits of flossing, the American Dental Association reports that only twelve percent of Americans floss daily. Why do so few people avoid flossing? Believe it or not, many people struggle with which dental floss to purchase, how to floss and how to motivate their children to floss.
Purchasing dental floss when faced with such a vast array of choices offered at the store can be difficult. Dentists recommend purchasing floss that is not waxed to ensure that all food particles are removed. For those who struggle holding on to the ends of the floss while flossing there are a variety of floss wands available in all shapes and colors; there are two particular shapes available, "y" wands and "f" wands, they are equally useful. If you are still weary of flossing, you have the option of purchasing a vibrating floss wand that allows for easier access to the gumline without as much pressure.
After you have purchased the perfect dental floss, it's time to get started! It is best to floss prior to brushing your teeth so that any "leftovers" can be brushed away. It is important to floss correctly so you do not cause damage to your teeth or gum tissue. Hold the floss in a "c" shape around your teeth and slide up and down two or three times, touching the gumline each time. You may find that your floss slides off your fingers as you are flossing, it is best to wrap the floss around each finger several times to secure it and floss effectively.
If you have avoided flossing for a while your may discover that your gums bleed; this is a sign of gingivitis. Gingivitis is simply an inflammation of the gums due to bacteria. There is nothing to be alarmed about if your gums bleed slightly the first couple of times you floss. If your gums persist in bleeding you should contact your dentist and be prepared to answer questions regarding how long the bleeding has persisted.
Parents can help encourage their children to floss by purchasing themed wands and flavored floss that will appeal to them. Flossing with them regularly will encourage them to make it a permanent habit.
No matter which dental floss or method you choose, just be sure to do it once daily, your teeth and your friends will thank you.

Nutritious Eating Habits For Healthy Skin

Balance should be the first goal of any diet to improve the health of the skin. Start by looking at how many fruits and vegetables you usually eat on a daily basis. Doctors recommend that adults eat at least five servings of healthy fruits and vegetables a day. When you are choosing fruits and vegetables, select a variety of options in many different colors. Not only will the meals you eat be more attractive, but you will also be consuming more vitamins and nutrients. Believe it or not, color is often an indication of the unique nutritional characteristics of specific fruits and vegetables. Adults should also be eating between six and seven servings of whole grains a day. For optimal health, try to make the majority of these servings whole grains instead of refined grains which have had much of the beneficial nutrients taken out. Surprisingly, some doctors recommend cutting back on dairy if you are having problems with your skin. They say that studies have shown that the hormones given to dairy cows enter their milk, and when consumed can cause breakouts or other skin problem. If you feel like this may have been the cause of some of your skin problems, try switching to soy milk or hormone free dairy options. Once you have an idea of what a balanced diet is comprised of, you can fill out your eating plan with foods that contain nutrients that have proven to be beneficial to healthy skin. Vitamins that contain antioxidants such as Vitamins A, E, and C can prevent the damage done to skin by harmful elements, and possibly reduce the signs of aging. Vitamin A is found in carrots and sweet potatoes, but don't eat too many or a faint orange tint may appear in the skin. This condition isn't serious, and is completely reversible. The best source of Vitamin E is vegetable oils such as olive and sunflower oils. You can also find Vitamin E in nuts and dark leafy greens like spinach. Vitamin C, of course, is plentiful in citrus fruits. It is also important to drink plenty of water to keep skin moisturized and looking fresh. Avoid beverages that are classed as diuretics such as coffee, tea and soda because the caffeine they contain saps water from the body and promotes dehydration. Though a healthy eating plan may require some difficult adjustments in the way you are used to eating, the results will be more than worth it when you consider the improvement it will bring to your skin and overall health. The condition of your skin is a good indication of your general well-being, so if you keep yourself healthy, your skin will be healthy too.

Ear-Wax Removal

I am one among countless others who suffered through painful earaches as a child. In fact, until the age of five or six, I could probably sum up that entire time period as one big earache, but it did not stop there. A never-ending stream of colds and earaches turned into constantly clogged ears, which forced an endless routine of visits to an ENT specialist (that is, ear, nose, and throat.) So frequent were my visits to the doctor, my mom should have been enrolled in a frequent visitor program, and received discounts on services or gifts just for showing up, yet again. In the end, those constant nasty buildups required the insertion of tubes, which greatly improved the proper expulsion of wax, as well as my overall hearing.
The proper medical term for ear wax is Cerumen, named for the sweat glands in the ear canal which secrete oil that protects the inner ear, and helps the migration of debris to the outer ear with the aid of very tiny, fine hairs. Ear wax, in general, is normal, and a thin layer within the canal is actually protective because it helps prevent the growth of fungi and certain bacteria. An ear that is healthy will continually work to keep itself clean. That is why doctors often proclaim the dangers of using different devices to thoroughly cleanse the ear canal. Depending on how and when a cleaning object is used, wax can actually shift and further affect hearing, or can be pushed closer toward the ear drum and become impacted. When this happens, there may be no alternative than to go see an ENT to have the blockage properly removed.
I tend to use the cotton swabs right inside the canal of the outer ear. When it is used at this location, it is removing ear wax that is a great distance from where it began near the ear drum. I will admit, there have been occasions when I have not been paying attention while using the swabs, and accidently pushed them deep into the ear canal causing a sudden twinge of pain. Definitely not the most pleasant feeling, but it reminds me to pay attention to what I am doing, so I do not cause myself harm by posing the risk of penetrating the ear drum.
Unfortunately, sometimes even proper ear care can still result in an unusually full sensation or impacted wax within the ear canal, and requires the assistance of a medical professional, which in addition to a doctor, may also include a nurse or audiologist, who is a specialist in hearing disorders. This can develop for a number of reasons, like, ongoing health problems, natural aging process, or the use of hearing aid devices.
There are certain tell-tale signs that you may be experiencing a buildup or impaction of ear wax. They are:
Sharp or constant pain in the inner ear
Headaches
A full or clogged sensation in the ear
Noises within the ear with no connection to external sources (tinnitus)
A sense of loss of hearing
One thing is for certain, by ignoring a buildup of wax or its worst case scenario, impacted wax; you can develop a very painful dilemma. While it is not a dangerous or life-altering health problem, it can be quite annoying and disruptive to your daily activities. There are a number of remedies used today to help maintain healthy, clean ear canals. Some of these you can use at home and others must be performed in a doctor's office. For example, treatments may include:
Pressurized water. An experienced doctor may use pressurized water to fill the ear canal and force debris to the surface, or outer ear, for removal.
Microscope. If the wax is deep in the canal or severely impacted, an experienced doctor may use a thin microscope to gently remove the wax.
Wire loop. In some cases, a doctor will use a small, fine-wire loop to help safely lift the debris to the outer ear for disposal.
Light suction vacuum. There is also a tiny vacuum that doctor's use, which eliminates the debris through the use of light suction, so as not to damage the inner ear canal.
There are certain home remedies that are safe to use and will do an adequate job. Any home treatments should be conducted with the utmost care and precision, so as not the damage the ear drum. These may include:
Mineral, olive, and baby oils. Using an eyedropper to deliver a few drops of oil into the ear canal will help soften the accumulated ear wax, which will dislodge it and help move it toward the outer ear for removal.
Hydrogen peroxide. A repeated process of adding several drops of hydrogen peroxide to the inner ear will cause a reactionary process in which the peroxide virtually breaks down the wax virtually dissolving it, and then followed with a flush of warm tap water will remove any remaining debris.
Candling. This is a newer cleansing concept that requires the use of a lit candle with its base held to the outer opening of the ear canal, which creates a drawing action pulling the wax to the outer ear. This can be a little more difficult to perform, and it instead of doing this at home you may want to have it done at a spa or by a health professional.
Commercial ear care kit. These are kits consisting of special liquid drops that are expressed into the ear canal to dislodge or break down any present ear wax, and then removed with a provided bulb syringe. These tend to provide the same results as the other home remedies, but are usually more expensive.
Whatever solution you should choose to eliminate your ear wax problems, always be certain it is performed in a well-lighted area, and whoever is working to cleanse the ear canal has a strong headlamp or hand light to thoroughly see what they are doing. This precaution will prevent risk of injury to the canal and ear drum.

Slim-Fast Diet

Slim-Fast, started by S. Daniel Abraham, has been around since the late 1970s, and has been tested by hundreds of people. Slim-Fast commercials, ads, and products can be found everywhere. But, what exactly is the Slim-Fast diet, and does it work?
The Slim-Fast diet first started with the idea that you have a shake for breakfast, a shake for lunch, and then a healthy meal for dinner. Now that they have expanded their line to include more products, they have snack bars available, and meal-replacement bars are also options for meals instead of the normal shake. If you follow the diet, you will be consuming about 1200–1500 calories a day. The Slim-Fast diet advises that losing 1–2 pounds a week is most ideal.
The Slim-Fast weight loss plan has four key parts to it that helps you to lose weight: portion control, sensible eating, regular exercise, and support. These are essential ways to lose weight and live a healthy life, not matter what diet you are following.
Slim-Fast claims to help you lose weight and keep it off for three reasons:
"Helps you reduce your calorie intake through portion control."
"Provides balanced nutrition, including essential vitamins and minerals."
"Can be mixed and matched with your favorite foods, so you won't get tired of eating the same old thing."
There are five types of Slim-Fast products: Original, Optima, Low Carb, High Protein, and Easy-to-Digest (lactose and gluten-free). The Optima brand is most popular and includes a larger line of products. It focuses on staying satisfied for longer periods of time. Although Slim-Fast first only sold shakes, the company now produces protein bars, snack bars, meal-replacement bars, and drink powders as well. The drink powder is mixed with 8 ounces of skim milk to create the drink. The pre-made shakes come in five flavors: Creamy Milk Chocolate, French Vanilla, Rich Chocolate Royale, Cappuccino Delight, and Strawberries N' Cream. The powders come in four flavors: Milk Chocolate, French Vanilla, Chocolate Royale, and Strawberries Supreme.
As with most diets, there has been quite a bit of controversy regarding Slim-Fast. Some claim that it helps them to learn portion control, which helps them lose weight. Others claim that the meals get repetitive and boring, the shakes don't satisfy their hunger, and they aren't getting enough calories in the day by following the plan. It is advisable to speak to your doctor before starting any weight-loss plan.

5 Healthy Tips for Bronchial Asthma and Chronic Obstructive Pulmonary Disease

With the holiday season fast approaching and with added travel and holiday stress, a change in sleeping behavior may affect your asthma or chronic obstructive pulmonary disease (COPD). Here are some helpful tips this holiday season that may help prevent exacerbation of asthma or COPD. The common symptoms of bronchial asthma are nighttime cough, wheezing and shortness of breath. The common exacerbation cause of bronchial asthma is respiratory tract infection, postnasal drip, gastroesophagel reflux disease (GERD) or heartburn.

1. Sleep adequately. You will want to sleep a little longer and go to bed earlier by the start of the holiday season if you feel there will be sleep deprivation on the weekend if you are planning to stay up late. Maybe, if this is the case, you will want to start going to bed a half an hour to an hour earlier from now on so that it helps the immunity and prevents infection.

2. Avoid junk food. Needless to say, it is very tempting but it may be a good idea to replace junk food snacks with good and healthy foods, thereby preventing bronchospasm, mucus formation, and nighttime symptoms of bronchial asthma. Cookies, pasties, etc., have refined sugar, which cause mucus formation and bronchospasm. Making sure a high-fiber diet is continued during the holiday season so there are normal bowel movements every day in the morning helps to prevent bronchospasm. If one is not getting a high-fiber diet regularly, he/she may help with starting one. Eating lots of fruits and vegetables helps. Apples, pears, grapes, strawberries, carrots, cabbage, and spinach to name a few, are good sources of healthy fiber. Understanding the basics of the diet and what needs to be avoided on a regular basis may help prevent exacerbation of asthma. Avoid dairy products such as cold food, ice cream (produces bronchospasm and mucus), bananas (increases sputum production and chest congestion), cold water or ice water or ice drinks also increase bronchospasm and replace them with room temperature water or drinks. Just like cold weather makes asthma worse, so do cold liquids and drinks which create winter inside the body. It slows stomach digestion, producing bronchospasm. We have seen in our practice that stopping this has decreased the need of a rescue inhaler by more than 50% in about 6 weeks in many asthma patients and in many after only a few months. It may help if one is looking for ideas that help to decrease the need for rescue inhaler use.

3. Compliance with the treatment of bronchial asthma. Continue the regular inhalers, nebulizers and other medication as prescribed by your health care professional. Understand the correct technique of the inhaler or nebulizer. Get familiar with the medication and its normal dose, the maximum dose that is allowed and its common side effects. If you feel that you are getting any of the side effects, let your doctor know about it. Make sure you rinse your mouth after the use of the inhaler or nebulizer to prevent oral thrush. Use the peak flow meter to check the asthma symptoms and keep a log of it. If one is a smoker than smoking cessation is the key to improve health, otherwise bronchial asthma or COPD will not get better and with time it will get worse. Inhalers or medication will not work with ongoing smoking. A person can end up with respiratory failure and be on a ventilator with ongoing smoking if asthma or COPD exacerbation cannot be controlled with nebulizers, steroids and antibiotics. Smoking cessation is key.

4. Exercise. Regular exercise helps to prevent the bronchospasm and chest congestion. In patients with exercise-induced bronchospasm, they may need to take the inhaler prior to work out. This is equally true for the patient with chronic obstructive pulmonary disease as well as bronchial asthma patients.

5. Yoga and Pranayama. Pranayama are the breathing exercises of yoga. One may learn Pranayama and many other exercises of yoga to reduce stress from a local yoga instructor, which may help prevent bronchospasm, chest congestion, and nighttime wheezing. Yoga exercise is very different from a regular work out or aerobic exercise. After yoga, one may feel more relaxed and calm. Both exercises have their own merits and limitations and based on one's personality one may favor one over the other. The goal is to do one or both than none at all.

In our practice, we have patients with severe persistent bronchial asthma symptoms on round-the-clock inhalers and nebulizers with multiple modalities of treatment and exercise. Yoga has shown such improvement in some patients that they do not need a need of inhalers or nebulizers. The point here is to say that yoga exercise and/or other regular or aerobic exercises do help if one does them regularly and helps the asthma symptoms as well as overall health when done regularly along with medical treatment.