Prevent Heart Disease

By Ronda Sharman, DC

Life Care Chiropractic & Wellness Center

. http://LifeCareChiropracticAndWellness.com

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Prevent Heart Disease

Heart disease is the leading cause of death in the United States, but thankfully it can be prevented. There are the obvious ways to prevent heart disease: don’t smoke, eat an anti-inflammatory low grain diet, with plenty of fruits and vegetables and exercise. Is there more you can do?

Start by looking at the word disease. Break that word down and it is dis-ease. In other words, not ease. So at least a part of heart disease is related to not being in a state of ease. Stress plays a huge role in heart disease, often causing an increase blood pressure, irregular heart rhythms and increased levels of adrenaline and cortisol. So start with managing your stress as the first step to prevent heart disease.

Stress Reducers

Meditation: Meditation takes practice. Try downloading a guided meditation app. Start with a short, five-minute guided meditation and go from there. Daily practice can lower blood pressure, improve mood and reduce damaging stress hormones in the body.

Biofeedback: Biofeedback is the process of gaining greater awareness of physiological functions by using instruments that provide information on the activity of those same systems, with a goal of being able to manipulate them at will. One device, called the EmWave, helps to raise your awareness of when you are in a stressful state. The technology then helps you to shift back into a more relaxed and content state. Similar technologies are available, such as a phone app that couples with an ear sensor.

Yoga: Yoga is a great way to relieve stress through centeredness, focus and calming breath work.

Slowing down: The reality is that the world is on fast forward these days. Plan some time to relax for a bit every single day, no matter how busy you are.

Be true to your heart: People are simply less stressed and more resilient when they are living their life congruent with their own values. When our actions are in alignment with our authentic selves – our purpose and values – life just seems less stressful even when there are challenges.

Nutritional Considerations

Reduce sugar, and stay hydrated. Also, a single glass of red wine each day will give you a good dose of resveratrol, which lowers cholesterol, reduces risk of blood clots and prevents damage to blood vessels. One glass is enough to gain benefits – but keep it to one glass most days.

Supplements

Here are the top three most important.

CoQ10: Take 200 mg daily if you are over 50 years of age or on a statin drug. Otherwise, take 100 mg. CoQ10 is critical for the mitochondria in the heart muscle cells to make energy so they can keep working.

Omega 3’s: Omega 3’s turn down your inflammatory pathways. Inflammation is tied to all chronic diseases of aging including plaquing of the arteries, high blood pressure and high cholesterol.

Magnesium: Lowers blood pressure, helps the heart to beat more regularly and improves sleep.