The study published in the Journal of the American Medical Association followed nearly 45,000 adults between 1988 and 2010. The percentage of this group following the seven heart healthy behaviors between 1988 and 1994 was 2 percent. This figure dropped down to 1.2 percent of the 45,000 people in the study between 2005 and 2010.

Researchers found that participants meeting six of the seven healthy behaviors had a 76 percent lower risk of heart-related death. Additionally, this group had a 51 percent lowered risk of dying from any cause compared to participants who met one or zero of the seven heart healthy behaviors.

If you meet the seven heart healthy requirements listed below, nice work! You’re greatly reducing your risk of heart disease, stroke, obesity, type 2 diabetes and certain cancers. If you’re not living your life according to these seven healthy behaviors, it’s OK. It’s not too late to make the proper lifestyle changes to improve your heart health.

Seven Heart Healthy Behaviors

• Do not smoke
• Exercise – be physically active – everyday of the week (60 minutes minimum)
• Maintain normal blood pressure under 120/80 (eat less salt/sodium)
• Maintain healthy fasting blood-glucose level below 100
• Keep your total cholesterol level less than 200
• Maintain a healthy bodyweight and BMI
• Eating a healthy diet (fruits, veggies, whole grains, lean meats/proteins, low-fat dairy)

Sounds easy enough, right? Well, we all know it’s not that easy, but it can be done with a little dedication and focus. Make small changes to your life to accomplish one heart healthy behavior at a time. It really comes down to eating right and being physically active everyday.

Source: CBS News

The bacteria causing so many UTIs is Escherichia coli, commonly referred to as E. coli. The CDC found that chickens were becoming resistant to certain antibiotics added to their feed. This results in the growth of E. coli in the chickens; the antibiotics are virtually useless once the chicken becomes immune to it.

Although E. coli contamination typically occurs during the food manufacturing process, in this case the E. coli is actually already in the chicken itself. So, it’s not an issue of unsanitary manufacturing facilities. This makes the issue especially problematic.

The U.S. Food and Drug Administration (FDA) is calling for chicken and meat producers to reduce the amount of antibiotics fed to the animals. The goal is to reduce the odds that the E. coli bacteria become resistant to the antibiotics. It’s not a fool-proof fix.

Choosing organic chicken free of antibiotics is one easy way to greatly reduce the odds the chicken is carrying the E. coli bug. It’s also important to wash your fruits and vegetables completely before eating and cooking your meat thoroughly to kill harmful bacteria. The CDC also suggests that all you cookie lovers out there NOT eat raw cookie dough.

Source: The Atlantic

McMaster University in Ontario, Canada recently finished up a study involving middle-aged men and women, some of which have cardiovascular disease. The researchers found that utilizing a modified HIIT exercise program yielded astounding results.

The modified HIIT program consisted of performing short one-minute intervals of medium-to-high intensity pedaling on a stationary bike following by one-minute of light-to-moderate pedaling. This pattern was continued for a total of 20 minutes (10 intervals).

The results showed improved cardiovascular function in all participants. The study also proved that HIIT helps regulate blood sugar levels. Previous studies also document the fat loss benefits of interval training.

Wouldn’t high intensity exercise cause extreme heart stress in cardiovascular patients? Not necessarily. Maureen MacDonald, associate professor of kinesiology at McMaster, states “The hard work is short, so it’s tolerable”. She adds, “It appears that the heart is insulated from the intensity” of the intervals.

Despite these promising findings, you should still consult your doctor before trying HIIT, particularly if you have cardiovascular disease. In some cases, a more moderate exercise routine may be a better option.

Source: New York Time

The study, headed by Qibin Qi, Ph.D. of Harvard School of Public Health, consisted of 7,740 women and 4,564 men. The study compared physical activity and TV watching (a common sedentary activity). 32 established criteria were used to compared the genetic code of the participants.

Results showed walking for one hour per day reduced genetic effect on BMI while watching TV for two hours per day increased BMI. The average American watches four to six hours of TV per day, so these test results are using conservative numbers.

It’s no surprise that walking for an hour per day can help lower your BMI compared to plopping on the couch for two hours of Seinfeld reruns. After all, walking does burn calories. However, this is the first study to examine the issue at the genetic level. It proves that weight gain and weight loss occurs due to more than just an increase or decrease in calorie consumption.

The researchers don’t know exactly how these genes directly affect BMI. Qi states, “These genes were just identified in the past five years and the exact functions of the genetic variants are still unknown. Future studies will be needed to uncover the underlying mechanisms.”

Source: ScienceDaily

The large scale study consisted of 37,698 men and 83,644 who were given questionnaires to fill out every four years to assess their health. The results showed that those who increased intake of unprocessed red meats (i.e., steak), had an 18 percent higher risk of dying from heart disease and 10 percent increase of cancer death.

However, the results showed that if you indulge in one extra serving of processed red meat (i.e., hot dog) per day, your chances of dying from heart disease or cancer rose by 21 and 16 percent, respectively. So, you can see a clear difference between eating unprocessed and processed meats.

Participants who substituted other sources of protein, like fish or chicken, in place of a daily serving of red meat actually lowered their risk of heart disease and cancer, according to the study.

These results emphasize the importance of eating a well-balanced diet and limiting intake of red meat to less than a serving per day. According to Bloomberg News, more than 75 percent of the estimated $2.6 billion cost of health care each year is spent on treating chronic disease like heart disease and cancer. Eating healthier could significantly reduce this cost.

The Harvard study does have its limitations, points out Betsy Booren of the American Meat Institute Foundation. She stresses the fact that the study relied upon the participants self-reporting their dietary habits, so there’s a margin of error involved. Nevertheless, numerous health organizations support the fact that eating less red meat is the right choice for those at risk of heart disease.

Created by: Online University

With about two-thirds of the U.S. falling into the overweight or obese categories, weight loss is certainly a topic that needs to be addressed. The problem is that diet and exercise alone don’t seem to work in every case. Qnexa is designed to supplement your weight loss regimen by helping you eat less and feel fuller between meals.

A clinical study consisting of 4,323 people showed that participants who took Qnexa lost an average of 10 percent of their total bodyweight after the first year of treatment. The study also showed that Qnexa may help improve high blood pressure in some people.

However, as with any good thing, there are usually risks involved. The primary risks associated with Qnexa include possible heart risks, particularly increased heart rate, and possible child birth defects if taken by women who are pregnant. So, people with cardiovascular problems, and women who may be pregnant, may want to stay away from this drug or use it with great caution.

The advantage of taking prescription weight loss meds, rather than over-the-counter weight loss pills, is the fact these medications are closely monitored by health professionals and rules/stipulations are put in place to ensure your safety (i.e., periodic visits with your doctor to monitor safety/effectiveness of the drug). Also, your health insurance will most likely cover it, minus a co-pay if applicable.

Prime candidates for Qnexa will most likely be people who are severely obese or are overweight with weight-loss-related complications (i.e., diabetes). Talk to your doctor to determine if Qnexa is right for you.

Source: Shari Roan of the L.A. Times

There are countless clinical studies that support the fact that exercise helps boost the immune system. One such study was published in 2005 in the peer-reviewed journal “Neuroendocrinology Letters“. The study showed that physically active people have significantly higher levels of immunoglobulines flowing through their bloodstream compared to sedentary individuals. According to the researchers, Immunoglobulines are “potent protective factors” as it relates to protecting your body from invading bacteria and viruses. Exercise also helps control your body’s release of cortisol, a stress hormone, that can also help strengthen your immune system and prevent your body from storing body fat.

It doesn’t take hours of exercise per day to achieve a stronger immune system. Just 30 minutes per day on most (preferably all) days of the week is adequate for most people. This may include walking briskly on the treadmill, lifting weights, Yoga, jogging or a combination of resistance and aerobic exercise. Read some of the other Exercise and Fitness articles here at PromoteHealth.info for more ideas.

You may also want to consider trying a whey protein supplement to help boost your immune system and support muscle health. Consult your doctor to make sure this is the right choice for you. Whey protein increases levels of glutathione in your body, which is an antioxidant that supports a healthy immune system.

Protein Synthesis
Alcohol has a direct effect on protein synthesis. Protein synthesis is the process of building new muscle in the body. A 2001 study published in the peer-reviewed journal “Alcoholism, Clinical and Experimental Research” found that alcohol consumption can decrease protein synthesis by 15 to 20 percent within 24 hours after consuming alcohol. This can greatly inhibit your body’s ability to build new muscle.

ATP
Your muscle’s primary source of energy during high-intensity exercise is adenosine triphosphate, or ATP. Alcohol consumption causes water to be pulled from your muscle cells, which directly affects your body’s ability to produce ATP. This results in a less efficient workout each time you hit the weight room. Additionally, your muscles wear out faster and recovery times are lengthened following a workout.

HGH and Testosterone
Two of the key hormones involved in muscle growth are human growth hormone (HGH) and testosterone. According to the Office of Alcohol and Drug Education at Notre Dame, alcohol consumption causes your body to release enzymes from your liver that have a toxic effect on testosterone. Additionally, alcohol can decrease secretion of HGH by up to 70 percent.

Fat Loss
When you drink alcohol, your body turns the alcohol calories into a substance called acetate. Your body then burns this substance as its main source of energy. How does this affect fat loss? Instead of your body drawing energy from your fat stores, it uses acetate instead. Each gram of alcohol contains about 7 calories, and these calories add up quickly. For instance, when you down a six-pack on Friday night, it contributes 600 or more calories to your daily caloric intake. These added calories, combined with the “acetate effect,” hinder your body’s ability to burn fat, even if you workout everyday.

Conclusion
I’m all for drinking in moderation, which equates to about two drinks per day for adult men and one per day for women. This may even offer health benefits. However, limit your intake of alcohol if you’re serious about getting in shape. Remember, it’s not just the calories in alcohol that effect your results in the gym, alcohol calories also play a role in inhibiting the fat loss process and protein synthesis.