How much sleep do you need? Many working Americans sleep too little, but did you know you can sleep too much? According to studies on sleep and mortality, insufficient AND excessive sleep can shorten your life.
*Healing and repairing cells, tissues, and blood vessels help build bone and muscle mass.
Lack of Sleep: Immediate and Long-term Health Effects
Do you get short of breath when you bend forward, such as to tie your shoelaces or put on a sock? If so, here’s what this symptom could mean and why you shouldn’t ignore it.
What this Symptom Could Mean
If you bend forward and get short of breath, do NOT ignore this symptom! This symptom was recently coined as “bendopnea” (pronounced bend-op-nee-ah). This symptom could be a sign of heart failure.
A study of 102 heart failure patients showed bendopnea was present in 28% of their subjects (29 out of 102 subjects). When bending over, the average time it took for these symptoms to appear was eight seconds. Some patients thought their bendopnea was due to being out of shape or overweight, but were more likely to have other symptoms of advanced disease.
Try this test: Sit down and bend forward at the waist. Are you short of breath within 30 seconds? If you have “bendopnea”, you have:
What is Heart Failure?
Heart failure, often referred to as congestive heart failure or (CHF), is a serious condition, but people often mistakenly think that it means that the heart has stopped beating.
Heart failure occurs when one or more chambers of the heart “fail” to keep up with the volume of blood blowing through them. The heart cannot pump enough blood and oxygen to maintain blood flow to other organs in your body. The reoxygenated blood from your lungs starts building up inside your lungs when your heart can’t keep up with ejecting it to other organs in need.
The buildup of blood causes fluid (mainly water) to leak from the small blood vessels (capillaries). That is, the arms, lungs, legs, feet, ankles, and other organs become “congested” with blood and fluid which explains how “congestive heart failure” got its name.
Lifestyle diseases characterize diseases that occur primarily as a result of a person’s daily habits. Some of the main contributing factors include bad food habits, physical inactivity, stress, and an aging biological clock — all of which contribute to visceral (intra-abdominal) fat.
When it comes to your health, where you store your fat makes a difference. Are you shaped like an apple or more like a pear? KRON 4 Morning News Weekend anchor, Marty Gonzalez, and I talk about the difference between the fat that has settled on your hips and thighs versus what you’re carrying upfront.
All Fat is Not Equal
Fat accumulated in the lower body, such as the hips, thighs, and buttocks (the “pear shape”) is subcutaneous fat. Subcutaneous fatlies under your skin and above your muscles — it’s the “pinchable stuff”. Subcutaneous fat is measured by pinching your skin in a several different locations.
Visceral fat, a.k.a. intra-abdominal, belly, or deep fat, (the “pear shape”) lies out of reach and is tucked deep within your abdominal cavity where it pads the spaces between and around your VISCERA — your internal organs like your heart, lungs, liver, and other organs.
It’s also stored in the “omentum” — an apron-like flap of tissue that sits underneath the abdominal muscles and blankets the intestines. As the omentum fills with fat, it gets harder and thicker.
Lifestyle Diseases Linked to Visceral Fat
Research shows that people with “apple-shaped” bodies face more health risks than those with “pear-shaped” bodies. You need some visceral fat to cushion your organs, but too much of it has been correlated with the following health conditions:
Kaiser Permanente of Northern California studied of 6,500 members for an average of 36 years, from they were in their 40’s to 70’s. The study concluded subjects with higher visceral fat had a higher risk of dementia than those with less visceral fat. Possible speculation of the trial is that substances such as leptin, a hormone released by the belly fat, may have some adverse effects on the brain. Leptin plays a role in appetite regulation but also in learning and memory.
Researchers are not clear why visceral fat plays a larger role in insulin resistance — which raises risk for diabetes — than other fat.
Why Visceral Fat is a Health Risk
Visceral fat is most dangerous because it is biologically active — that is, it acts like an organ producing hormones and other substances that have harmful effects.
Excess visceral fat is near the portal vein which carries blood from your intestines to your liver. Substances (e.g., free fatty acids) released by visceral fat enter the portal vein and travel to your liver where they can affect the production of fats in the blood. Visceral fat is directly linked to:
If you’re like most people, you don’t think about your grip strength until you struggle to open a jar or untighten a knob. But now there’s reason to know your actual grip strength. KRON 4 Morning News Weekend anchor, Marty Gonzalez, tests his grip, and I explain what your grip strength (or lack of it) says about your health.
What a Strong (or Weak) Grip Says About You
Research shows your grip strength is a good predictor of overall strength; and overall strength is a good predictor of overall health.
According to a four-year global study of over 140,000 people aged 35-70 years old in 17 countries, a weak grip is a stronger predictor for death from ANY cause compared to systolic* blood pressure. In other words, a firm, strong hand grip is a better health assessment tool than your blood pressure.
*Systolic blood pressure is the pressure in your arteries when your heart contracts. In one of our previous health segments, a high pulse pressure is a predictor of heart attacks and cardiovascular disease — a sign of stiff, damaged arteries.
These findings were published in The Lancet, a peer-reviewed medical journal, and were broadly consistent across various countries and economic levels.
How to Measure Grip Strength
Muscle strength is measured by grip. Your handshake can reveal your health status. Do you have a weak handshake or are you known for having a “vice grip”?
Grip strength testing is inexpensive, easily performed in a doctor’s office, and the results are immediate. NOTE: Grip strength is affected by a person’s stature:
Circumference of the forearm
Circumference of the hand
Since stature affects grip strength, relative grip strength is a better method of assessing muscle weakness (i.e., comparing changes in strength) vs. absolute grip strength using standard normative values.
If you’re experiencing heart attack symptoms, aspirin is the BEST form of first aid. But all aspirins are not alike nor are all methods of taking aspirin alike. Join alongside KRON 4 Morning News anchor, Marty Gonzalez, in taking this lifesaving quiz!
Aspirin can stop an impending heart attack. A heart attack, or myocardial infarction (MI), is permanent damage to the heart muscle. Most heart attacks develop when a cholesterol-laden plaque in a coronary artery ruptures. Plaque deposits are hard on the outside and when this outer shell ruptures (cracks), platelets rush to the area in an effort to ‘patch’ the ruptured area.
Platelets (or “thrombocytes”) are disc-shaped components in the blood that aid in clotting. Aspirin, an anti-platelet, helps inhibit platelet activity. As a clot grows, it blocks an artery. When the artery is completely blocked, cardiac tissue dies from the lack of blood supply and you have a heart attack.
NOTE: Ibuprofen is an anti-inflammatory, and acetaminophen is an analgesic. They are NOT anti-platelet drugs.
A Clot Grows Minute by Minute!
Aspirin can help stop the platelets from forming a larger clot if you take the aspirin BEFORE the clot gets too big. Time is of the essence, so it’s critical to know how the aspirin works the fastest.
QUIZ — Question #1
What is the best DOSE of aspirin to take during a possible heart attack?