smart health 7
DESCRIPTION
A Gudie To Healthy LivingTRANSCRIPT
SMARTHEALTHYOUR GUIDE TO HEALTHY LIVING
EXORCISING THE
EXERCISEMYTHSHEART HEALTHYSUPPLEMENTSPREGNANCY ANDDENTAL HEALTH
FEBRUARY 9, 2011
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EXORCISING THEEXERCISEMYTHS
SMARTHEALTH
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10 HEARTHEALTHYSUPPLEMENTS6
4 PREGNANCY ANDDENTALHEALTH
The information in this publication does not constitute medical advice and is not intended to be a substitute for propermedical care provided by a physician. Entire publication © Digital Access 2009. All rights reserved. Any reference to otherorganizations or companies, including their Internet sites, is not an endorsement or warranty of the services, informationor products provided by them.
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TOO THIN?THE WARNING SIGNS
BOUNCING BACKFROM A STROKE
14EASY STEPS TOGOOD BREATH
EXORCISING THEEXERCISE MYTHS
MYTH 1EXERCISE IS FUTILE UNLESSYOU WORK OUT HARD AND OFTENThis kind of thinking is an obstacle togetting started. Studies show that moder-ate physical activity works just as wellas intense exercise for losing weight.Walking, bicycling and swimming are allgood ways to exercise at a modest pace.There may also be other health benefits.
MYTH 2YOU LOSE MORE WEIGHT BY EXERCISINGLONGER AND AT LOWER INTENSITYNo. It’s all about the total number ofcalories burned. If you exercise at a highintensity for a shorter time, you are likelyto burn as many calories as a longer,less intense workout. Either way works.
MYTH 3IF YOU EXERCISE ENOUGH, YOU ALWAYSGET THE RESULTS YOU WANTWish it were so. Exercise will do goodthings with your strength, endurance,speed, and it is worth doing. But geneticsplays a role in how each of us individuallyrespond to exercise, so results will vary.
MYTH 4YOU CAN LOSE ALL THE WEIGHTYOU WANT THROUGH EXERCISEIncreasing physical activity is part of asuccessful plan to lose weight andmaintain the loss. The fact is, though,that most people also need to cut caloriesby eating less to really achieve seriousweight loss goals.
MYTH 5STRENGTH TRAINING STOPSYOU FROM WEIGHT LOSSExperts recommend both cardiovascularand strength training exercises to maintaina healthy weight. The more muscle youhave, the more calories you burn, evenwhen you're not working out. This makesit easier to keep off the pounds.
MYTH 6YOGA AND SIMILAR PROGRAMSARE EASY AND GENTLEWrong. Many forms of yoga are physicallyand mentally difficult. Although injuriesare rare, staying in certain positionscan cause nerve damage or back pain.Avoiding certain postures and changingothers can make yoga safer for mosthealthy people, even pregnant women.As with any exercise, proper instructionis necessary for a safe workout.
MYTH 7HOME WORKOUTS ARE NOT ASVALUABLE AS GYM WORKOUTSNot true. The critical elements in successare the exercises themselves and the abil-ity to stick to a program. Studies showthat for many people a home-based fit-ness program is easier to stick with. Con-sistency beats trendiness every time.
For many people, exercise is the new American religion. Thereare many misunderstandings about exercise, so here are thecommon ones with some myth-busting information as well.
SMARTHEALTH 5
FIND OUT WAYS TO WORKOUT IN YOUR HOME
VIEW A SAMPLE OF POWER YOGA
6 SMARTHEALTH
10 HEART HEALTHYSUPPLEMENTS
SMARTHEALTH 7
FIND OUT WHAT TO LOOK FOR WHEN CHOOSING A SUPPLEMENT
Nearly 40 million Americans are said to have some degree ofcardiovascular disease. As we are all learning, the best way to reducethe risk factors are to quit smoking, manage blood pressure and
diabetes, keep a normal weight, lower bad cholesterol, eat foods low insaturated fats, exercise weekly, manage stress, and see your doctorregularly. Sounds easy, huh? In addition, many health and nutrition
buffs believe there are certain vitamins and supplements that can helpprotect your heart and cardiovascular system. The science is promisingbut still developing with regard to the most of these supplements.
OMEGA-3’sOmega-3 supplements may lowerblood pressure, decrease arrhythmias,inhibit plaque buildup and hardening ofthe arteries.�FIBERFiber pills and powders can help keepblood pressure within a normal range.
MAGNESIUMThis mineral can help to restore thehealthy functioning of blood vessels.
POTASSIUMOptimal levels of this mineral are said toaid in keeping the heartbeat regular.
GARLICGarlic may have a positive effect amongpeople with mild high blood pressure.�
COENZYME Q10May lower blood pressure by reducingsystolic and diastolic pressure.
VITAMIN B1Also known as Thiamine, it helps convertcarbs into energy and contributes tothe proper function of muscles andnervous systems.
VITAMIN CAntioxidant properties may block thedamage caused by cell-damagingfree-radicals.
VITAMIN DRecent studies associate low levels ofVitamin D with cardiovascular disease
VITAMIN EThere is controversy here; advocatesbelieve that it contributes to heart andblood vessel health.
PREGNANCY ANDDENTAL HEALTH
Dental care is safe and
effective during pregnancy
and should be coordinated
among prenatal and oral
health care providers. While
necessary treatments can
be provided throughout
pregnancy, the time period
between the 14th and 20th
week is ideal. Always be
sure to inform your dentist
of the pregnancy so that
extra care can be taken
with regard to X-rays,
nitrous oxide, antibiotics
and pain medications. You
may even wish to have
your dentist contact the
obstetrician.
PREVENTION OF CHILDHOOD CAVITIESSTARTS BEFORE BABY IS BORN.
Good oral health during pregnancy is an important part of overallhealth. Good oral health habits not only help prevent oral problemsduring pregnancy, they also affect the health of the unborn child. Yourbaby’s teeth start to develop between the third and six months of apregnancy. By eating right, you can help strengthen those teeth, sobe sure to include foods with calcium, protein, phosphorous and
vitamins A, C and D in your diet.
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MORE INFORMATION ONTAKING CARE OF YOUR TEETH
THE FOLLOWING ACTIONS WILL IMPROVE AMOM'S HEALTH AND HELP THE BABY OFF TOA GREAT DENTAL START:
Brush twice daily with a fluoride toothpaste andfloss daily.
Limit foods containing sugar to mealtimes only.
Choose water or low-fat milk as a beverage, andavoid carbonated beverages such as sodas anddiet sodas.
Eat actual fruit, rather than fruit juice, to meetyour recommended daily requirements.
Reduce snacking and, when you do, eatnutritious foods or sugarless gums.
If you suffer from morning sickness, use a tea-spoon of baking soda to wash out your mouthand neutralize acids after throwing up.
TOO THIN?THE WARNING SIGNS
You can’t be too thin or too rich, they say.And the society reinforces the thinness crazy with models and
newswomen and actresses who are deemed attractive because theyare the 'right' size. Not to mention, the media beat down on peoplewho are hefty. However, being excessively thin can be unhealthy.People who are underweight — lets say a Body Mass Index or
BMI measurement of under 18.5 — run many risks.
One cause of excessive weight lossare diseases such as an overactivethyroid, uncontrolled diabetes,chronic diarrhea, cancer, lung disease,tooth pain and infections like tuber-culosis and HIV-AIDS. Poverty andmalnutrition, drug or alcohol abuse,depression and anxiety, and physicalabuse are other possible causes.Thinness caused by these ailmentsshould be monitored by your doctor.
Another set of problems come frompeople, often women, who see them-selves as “fat” and aggressively seekto control caloric intake. This includesthose who diet and exercise in theextreme to lose weight. This condi-tion is called Anorexia Nervosa andis common in teenage girls andyoung women. A related condition isBulimia, marked by vomiting or usinglaxatives to prevent weight gain, oftenafter a bout of binge eating.
When a person is underweight theylack the basics — fat, proteins, andcarbohydrates — for energy, healthybones and muscles, the ability to thinkclearly. The short term symptomsthat result can include: fatigue,muscle weakness, irregular heart beat,recurrent infections, thinning hair, and,in women, irregular menstruation.Longer term complications are quiteserious, and include osteoporosis,vitamin and nutrient deficiencies,anemia, dehydration, heart problems,and difficulty getting pregnant.In extreme cases, emaciation canactually lead to death.
A healthcare professional can helpto determine the cause of a BMIunder 18.5. Once the underlyingcause is addressed, a controlledand safe regimen to gain weight isthe best policy.
CHECK YOURBODY MASS INDEX
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BOUNCING BACKFROM A STROKE
One of the two scales used was the
Barthel Index, a respected measure of
ability to perform 20 daily activities
such dressing or bathing. "The second
measure, the Oxford Handicap Scale,
takes a broader approach, such as
speech and reading comprehension,
and the ability to return to work. Study
participants who reported having had
regular exercise one to three times a
week before their strokes functioned
significantly better than those who
had been sedentary, and those who
reported having done aerobic physical
activity four or more times a week
appeared to do even better.
Medical experts say that the relation-
ship makes sense; if you are physically
fit before a stroke, you have more
capacity to adjust or compensate
after the stroke. They warn that the
results, however, common sensical,
are still preliminary.
Not within the scope of these study
but also important, experts also say
there is some evidence, still very
sketchy, that exercise leads to reduced
risk of stroke in the first place. This
is especially true of those who do
vigorous exercise from the teen years
into their mid-50s. But even people
who keep walking as little as 20 min-
utes a day right through their senior
years also seem to see some reduction
in stroke occurrences.
The Ischemic Stroke Genetics Study
was published in July 2009 in the
Journal of Neurology, Neurosurgery
and Psychiatry.
SMARTHEALTH 13
READ THE FULLSTUDY HERE
As if you need another reason to convince you to institutean exercise regime, it turns out that people who exercise
regularly may be harmed less by a stroke than those who donot. According to a new study, stroke victims who exercisethroughout their lives performed better on two important
scales measuring resiliency after a first stroke.
EASY STEPS TOGOOD BREATH
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BASIC ORAL HYGIENEIn general, oral health is critical because odor ismostly caused by decaying food particles andbacteria in the mouth. Brushing and flossing ofteeth regularly is the basic treatment.
DON’T FORGET THE TONGUEMany people forget to gently brush the tongue toget rid of evenmore bacteria. This is important! Youcan use a toothbrush, the edge of a spoon, or adedicated tongue cleaner.
MORE ABOUT GUMA recent study found that cinnamon has breath-odor fighting abilities. Unlike other flavors, cinnamonis not just a cover-up; it actually decreases thebacteria in your mouth.
EAT A FEW CARBSYou do not need to load up on carbohydrates. Buta slice of bread along the way will help you avoid“ketone breath,” which commonly occurs amongdieters who do not have enough carbohydrates asfat breaks down to produce energy.
MISCELLANEOUS TOOLSSometimes a toothbrush is not enough. The waterpick is a very effective way to clean around andbetween the teeth, and under the gums. Andmouth-wash is not a bad supplement to oral hygienethough it is largely a temporary fix.
RULE OUT THE RAREMost problems are solved with these simple steps.If you suspect a bigger problem, see a dentist ora doctor. It could be dental (such as cavities ordecay) or medical (such as an infection or kidney orliver disease).
Bad breath happens to everyone, though some more thanothers. Here are some tips for turning it from bad to good,
and making everyone around you a lot happier.
CHEW GUMGum stimulates saliva. Saliva
production is a key to keeping yourmouth fresh. That's why morningmouth and dry mouth lead to prob-lems. By washing away food particlesand bacteria, saliva eliminates odorsand it is a natural bacteria killer.
DRINKWATER
Dehydration is bad for breath.Drinking water helps keep the bacteriain the mouth to a minimum. Drinkingwater has a lot of health benefits, andpreventing bad breath is one of them.
LEARN MORE ABOUTBAD BREATH CURES
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