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My Body . . .
 
Becoming and remaining physically active is vital if you want to maintain a healthy and productive life. Staying fit may help reduce the risks associated with high blood pressure and other diseases. Fitness activities should include all of the following types of exercise:
 
  • Strength
  • Aerobic/Endurance
  • Balance
  • Flexibility

Heart Healthy Tips

 

Most people know that a healthy diet that limits or excludes saturated and artificial trans fats and limits salt/sodium intake can help maintain a healthy heart. But, there are some other things that can be done to maintain a healthy heart:

 

Drink alcohol only in moderation - Heavy alcohol drinking increases the risk of high blood pressure and heart disease.

 

Get active - Regular physical activity protects against heart disease by burning extra calories, which helps you to lose excess weight or stay at your desirable weight.
 
Get your blood pressure checked - High blood pressure increases your risk of heart disease, stroke, kidney disease, and congestive heart failure.
 

Keep your cholesterol under control - High blood cholesterol can lead to the buildup of plaque in your arteries, which raises the risk of a heart attack.

 

Quit smoking  - People who smoke are six times more likely to suffer a heart attack than nonsmokers and the risk increases with the number of cigarettes smoked each day.

 

Watch your weight - If you are overweight or obese, you are more likely to develop heart disease even if you have no other risk factors. Losing just 5–10 percent of your current weight will help to lower your risk of heart disease and many other medical disorders.
 

Source: National Institutes of Health

 

 What's Your Diabetes Risk?

 

Diabetes (also known as diabetes mellitus) is a condition in which the body either can't make or can't use insulin properly. Insulin regulates the sugar level in the blood, and it allows the body to use this sugar for energy. .

 

There are two main types of diabetes, typically referred to as type 1 and type 2. Type 1 diabetes (also known as juvenile-onset or insulin-dependent diabetes) usually affects children and young adults. People with type 1 diabetes can't make insulin, so they need to take insulin shots to stay alive.

Type 2 diabetes (also known as adult-onset or non insulin-dependent diabetes) is much more common than type 1 diabetes. More than 90% of all diabetes cases are type 2. Anyone can develop diabetes, but most people that have diabetes are over the age of 40.  African Americans, Latinos, Native Americans, Asians and Pacific Islanders are at higher risk of developing diabetes than whites. Also, people who are overweight, inactive, smoke or have family members with diabetes are at a higher risk.

 

The risk of Type 2 diabetes increases with age and goes up as body weight increases. This is especially true for people who carry extra body fat around the waist (called "apple shaped"). Extra weight affects the body's sensitivity to insulin and it also puts extra strain on the whole body, increasing the risk of heart disease, stroke, high blood pressure and high cholesterol.

 

There are things you can do to reduce your risk of developing diabetes:

  • Maintain a healthy weight
  • Get regular exercise
  • Don't smoke
  • Eat a healthy diet that focuses on whole grains and "good" fats (like olive and canola oil)

 

Source: Siteman Cancer Center at Barnes-Jewish Hospital and Washington University School of Medicine

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