Let’s talk about your cardiovascular health, investing in your health, the 4 basic back stretches, when you go to sleep, and eating well to reduce heart disease.
HOW NITRIC OXIDE HELPS MAINTAIN HEALTHY HEART AND LUNGS
Ever hear of nitric oxide? Me neither (actually, totally forgot about it). NO is a messenger molecule you produce naturally in your body, and it’s job is to tell your blood vessels when to constrict or dilate, which has a direct effect on your blood pressure. Additionally, NO helps reduce the production of LDL (bad) cholesterol and can reduce/prevent the formation of plaque in the arteries, helping reduce your risk of heart disease.
How can you get more NO? Quite simply, actually. First, breathe through your nose whenever you can. Why? Because you actually absorb more oxygen into your blood stream via your nose than you do through your mouth. Secondly, when you exercise regularly, breathe through your nose as much as you can (and exercise regularly). Thirdly, increase NO in your diet by eating more beets, spinach and kale. Fourthly, reduce your sugar and alcohol intake, along with reducing excess stress. Fifthly, get enough sleep (this always helps).
So, now you’re in the know about NO. Just another important molecule we all need and can easily access. If you’re having trouble breathing, however, give me a call and we’ll talk. I have some ideas.
19 Ways to invest in your health and well-being (you need to hear this again)
EXERCISE OF THE MONTH
The 4 Basic back stretches – these are the stretches, done daily, that will help keep your spine flexible and relaxed. (Use it or lose it) (Just do it, now)
GO TO BED … EARLY.
A study from the European Heart Journal found that people who went to bed at 10:00 pm had a 12% lower risk of heart disease, heart attack, heart failure and stroke than those who went to bed at 11:00, and a 25% lower risk than those who went to bed after midnight. Just saying.
This shouldn’t be a surprise to you, but even prior to the pandemic, Americans had a high prevalence of unhealthy lifestyles and the shortest life expectancy among all high-income countries. Embracing a healthier lifestyle could prolong the life expectancy of women by up to 14 years and 12 years for men.
So, research has found the Mediterranean diet to help reduce inflammation in our bodies, which seems to help reduce COVID-19 incidence, severity and mortality. And, in the same study, foods which increase levels of nitric oxide have shown to improve vascular health. (Imagine that)
The Mediterranean diet is primarily a plant-based diet of whole grains, vegetables, legumes, fruit, nuts, seeds and olive oil as the primary fat. Fish, seafood, dairy and poultry are to be consumed in moderation and red meat and sweets only on occasion. (You can do it if you try)
THOUGHTS FOR THE MONTH
“We were born to move. Movement is the driver of all physiological properties in our bodies. Movement helps our blood flow, lungs expand, and even regulates our brain chemistry through oscillatory movement in our nervous system. Movement has a direct effect on our mood, our motivation, our energy levels, and our ability to socialize and participate in the things we love.”
Dr. Cody Schellhaas, Level 2 MovNat Certified Trainer
4 Secrets to Life by Phil Callaway:
- The world is full of cacti, but we don’t have to sit on one.
- Don’t jump from the train when you’re in a tunnel.
- Live your life so the preacher doesn’t have to lie at your funeral.
- Courage is fear that has said its prayers.
MARKETPLACE – Products I use and promote:
SPINEDECK: New and improved back support for your chair and for stretching. No excuse for not sitting up straight at your desk.
Limited Special offer for Spineneck:
Archies Sandals – check them out. Flip flops with arch support.
Looking for an adjustable standing desk? Look no further.