KRON 4 | Why Grip Strength Predicts Your Longevity

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”?

How to measure grip strength with a hand dynamometer.
A hand dynamometer measures grip strength.

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
  • Hand length

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.

Powerful Predictor of Death

The researchers found that every 11-pound decline in grip strength was linked to the following:   Continue reading “KRON 4 | Why Grip Strength Predicts Your Longevity”

KRON 4 | How to Stop a Heart Attack

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!

Why Aspirin

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?

Continue reading “KRON 4 | How to Stop a Heart Attack”

KRON 4 | Heart Attack Predictor: A Third Blood Pressure You Need to Know

Ever wonder what your blood pressure numbers mean? Here’s an explanation using a water faucet and pipe to demonstrate. And now there’s a THIRD pressure that’s important to your overall health and is worth monitoring as well.

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What’s Your Pulse Pressure?

Pulse pressure is the numeric difference between systolic and diastolic blood pressure.

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Predictor of Heart Attacks and Cardiovascular Disease

A resting pulse pressure in sitting position in healthy adults is about 30-40 mm Hg. For adults over age 60, especially men, a pulse pressure higher than 60 can be a useful predictor of heart attacks or other cardiovascular disease.

  • A greater pulse pressure indicates that your vessels are stiffer and more damaged.
  • If the aorta becomes rigid, such as from atherosclerosis, a.k.a., “hardening of the arteries”, your pulse pressure would be very high.
  • Per a meta-analysis of several studies of 8,000 elderly subjects, the combined results found that a 10-point increase in pulse pressure increased the risk of major cardiovascular complications and mortality by nearly 20%.

NOTE: A low pulse pressure (i.e., 25 mm Hg or less) may mean aortic valve stenosis or congestive heart failure where a low volume of blood is ejected per beat.

Causes of Arterial Stiffness 

The most important cause of an elevated pulse pressure is arterial stiffening, in particular, stiffness of the aorta (the largest artery in the body). Arteries stiffen with age, just like tissues in your skin, lungs, heart, tendons, and joints, due to:

  • Degeneration of elastin fibers
  • Stiffer collagen
  • Fatty deposits damaging the arterial walls and resulting in them being less elastic (atherosclerosis)

Results of Arterial Stiffness 

  • Your heart enlarges. When arteries stiffen and lose their elasticity, your heart must contract more forcefully with each heart beat in order for your blood to circulate adequately. The extra work that your heart must perform can lead to physical changes in the musculature of your heart (e.g., size and shape), specifically the lower chambers (the ventricles). It’s just like how your biceps get bigger that occurs when you exercise them harder.
  • You’re prone to irregular heart beats (cardiac arrhythmias). If the remodeling also affects the upper chambers (the atria), it can disrupt the electrical pathways that generate the signals telling your heart when to contract.
  • You’re at a higher risk of a heart attack and stroke. The cause of most cardiovascular events and cerebrovascular accidents is the growth and eventual rupture of arterial plaques.

Which Is the Better Pulse Pressure?

160/120 mm Hg OR 110/70 mm Hg? (The pulse pressure in each pair = 40 mm Hg.)

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Answer: 110/70
Higher systolic and diastolic pairs imply higher risk of heart attacks and heart disease

Can Atherosclerosis (Coronary Artery Disease) Be Reversed?   

Continue reading “KRON 4 | Heart Attack Predictor: A Third Blood Pressure You Need to Know”

KRON 4 | How to Survive a Sedentary Job

If you sit for long stretches of time, are you doomed to live a shorter life? Is a standing desk the answer? Find out the health effects of and solutions to over-sitting and over-standing.

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The Pitfalls of Sitting

  • Studies have found that long hours of sitting are linked to heart failure and disability risk, and shortens life expectancy.
  • Research has shown that sitting all day reduces the breakdown of fat and increases fat retention.

The Pitfalls of Standing

  • There may be negative health effects from sitting, but that doesn’t necessarily mean that standing is the solution and a standing desk is the answer.
  • Standing has “side effects” and a variable height desk is not appropriate for everyone. Prolonged standing at work can actually be bad for your health.
  • Per a 2005 study in Denmark, long bouts of standing can lead to a higher risk for being hospitalized for varicose veins in the legs (swollen, twisted, and enlarged veins and damaged valves).

When Standing May Not Be Healthier

It may be inappropriate for the following people to stand at their desks if they have:

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When Standing May Not Work at Work

Sitting requires less energy (about 20% less) than standing and helps keep the body stable, so certain tasks are better performed while sitting down, such as those requiring: Continue reading “KRON 4 | How to Survive a Sedentary Job”

KRON 4 | Why Sugar Causes Wrinkles and Heart Disease

A 15-year study on “added sugar” and heart disease found that participants were twice as likely to die from heart disease who consumed 25 percent or more of daily calories from added sugar compared to those that consumed 10 percent or less. Weekend anchor Marty Gonzalez on “KRON 4 Morning News Weekend” and I talk about sugar and its link to aging.

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KRON 4 Sugar5    Continue reading “KRON 4 | Why Sugar Causes Wrinkles and Heart Disease”