Heart disease is often blamed on genetics (your mom, dad, grandparents…) BUT over 360,000 Americans manage to kill themselves each year from the food they eat. Cardiovascular disease is the country’s number one killer and coronary artery diseaseor ischemic heart disease (where plaque-filled arteries literally choke off oxygen to your heart) leads the way.
Coronary heart disease accounts for 1 in 7 deaths in the United States per year. But plaque not only builds up in your coronary arteries, it builds up in the vessels of your brain as well. And the result? Your brain shrinks.
BRAIN CELLS DIE
Unfortunately, the fat-laden, sugar-heavy junk you consume (and find so addictive) often packs on pounds around your middle. Abdominal obesity has been shown to kill brain cells. According to a study published in the Annals of Neurology, having more belly fat is associated with a decrease in total brain volume in middle-aged adults.
You know you need to work out, but wonder how hard you need to exercise and how you can tell if you’re actually becoming more fit. The key is in understanding your different heart rates and what those numbers actually mean.
1. Heart Rate is the average number of times your heart beats per minute. Your heart ‘beats’ when it contracts and pumps blood through your body.
2. Resting Heart Rates indicates your basic overall heart health. The more conditioned you are, the less effort it takes to pump blood through your body and will be reflected in a lower resting heart rate.
To get a resting exercise heart rate, take your pulse after being still for five or more minutes, preferably in the same position you’ll be in during exercise. That is, if you’re going to walk, then stand quietly for five minutes and then note your heart rate.
3. Warm-Up Heart Rate is a heart rate that should be HALFWAY between your resting heart rate and target heart rate. By monitoring your warm-up heart rate, you can assess whether you’ve transitioned properly from rest to exercise with respect to:
Increased blood flow
This will reduce the onset of lack of oxygen (ischemia), chest pain (angina), irregular heart beats (arrhythmias), and other dysfunctions during the conditioning exercise phase.
Lifestyle diseases are diseases that occur primarily as a result of your daily habits. Some of the main contributing factors include: bad food habits, physical inactivity, stress, and an aging biological clock.
Diabetes (A Model of Accelerated Aging)
The connection between type 2 diabetes and Alzheimer’s disease or other forms of dementia are real and strong.
Experts are now referring to the progression from type 2 diabetes to Alzheimer’s disease and other forms of dementia to type 3 diabetes or brain diabetes. It occurs when neurons in the brain become unable to respond to insulin which is essential for memory and learning.
There is considerable evidence that diabetes is related to brain diseases. Younger diabetics suffer a variety of degenerative diseases earlier and with greater severity than non-diabetics and seem to age more rapidly than normal.
People with type 2 diabetes are 50-65% more likely to develop Alzheimer’s disease than people with normal blood sugars.
Coronary Artery Disease
Research shows if you get cardiovascular disease, it is likely to affect your cognitive function. Plaque builds up in your brain as well as your heart. Unhealthy patterns of cholesterol disrupt communication between nerve cells in your brain and contribute to memory and mental destruction.
As the population ages, it is expected that dementia incidences will increase 400% in the next 20 years. A 27-year studyfound obese people were 74% more likely to have dementia, while overweight people were 35% more likely.
Possible speculation is that substances such as leptin, a hormone released by visceral or “belly” fat may have some adverse effects on the brain. Leptin plays a role in appetite regulation but also in learning and memory.
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