Commentary

Dear Mr. Morgenthaler,

Thank you for the “Health & Wellness Update.” I look forward to each issue, and the solid information it provides.

Praise for
Smart Publications
Health & Wellness Update

"Wealth of information for anyone that chooses alternative healing methods. It's an education in itself just to read one of these newsletters! Every time I get one I read it from cover to cover! Easy to understand and easy to decipher when looking for products. Well done! It's a joy to read."

Are You at Risk for Heart Attack or Stroke?

Are you at risk?

• Cardiovascular disease increases with age. For men, age becomes a major risk factor at 45 years; for most women, at 55 years.
  
  
• A family history of premature heart disease is also a risk factor. (Premature heart disease is defined as heart attack before age 55 in a father or other close male relative, or before age 65 in a mother or other close female relative.) Although we can't do anything about the genes we're born with, we can reduce the other risk factors.
  
  
• High cholesterol
  
  
• Low HDL (An HDL level of 60 mg/dL or more is a "negative" risk factor--which means it protects against heart disease.)
  
  
• High homocysteine levels (see "Cardio Companions")
  
  
• High levels of C-reactive protein, a marker of inflammation
  
  
• High levels of fibrinogen, may stimulate formation of blood clots
  
  
• Excess of thromboxane A2, may stimulate formation of blood clots
  
  
• High fasting insulin levels
  
  
• High lipoprotein levels
  
  
• Chronic low-grade bacterial and viral infections
  
  
• Cigarette smoking
  
  
• High blood pressure
  
  
• Obesity
  
  
• Diabetes
  
  
• Lack of exercise
  
  
• Stress
  
  
• Low intake of antioxidants

Rule out subclinical hypothyroidism

1. Shake the thermometer down before going to bed, and leave it on your night table or within reach.
   
   
2. As soon as you wake up, with a minimum of movement, put the thermometer in your armpit, next to bare skin, and leave it in place for 10 minutes. Record the readings for three to five consecutive days. Or, simply use the standard oral procedure and put the thermometer in your mouth.
   
   
3. Women who still have their menstrual period should not test on the first five days of their period but can begin on day five.
   
   
4. Men and girls and women who are not menstruating can test any time of the month.
   
   
5. Normal temperatures immediately upon wakening in the morning (while still in bed) range from 97.8 to 98.2 degrees Fahrenheit.
   
   
6. A temperature below 97.8 indicates hypothyroidism (underactive thyroid).
   
   
7. A temperature above 98.2 indicates hyperthyroidism (overactive thyroid).

Get moving! Exercise!

Why is Exercise Important?

• Lower high blood pressure
  
  
• Lower total serum cholesterol levels, increase HDL "good" cholesterol, and lower triglyceride levels 48
  
  
• Help you control your weight
  
  
• Improve heart function by promoting beneficial changes in the structure and function of the coronary arteries—which provide oxygen to the heart muscle
  
  
• Alleviate muscle pain and improve capability of walking in people who suffer from peripheral arterial disease
  
  
• Strengthen your heart and lungs
  
  
• Prevent and control diabetes
  
  
• Stimulate your entire body, encouraging optimum circulation, heart strength, lymphatic drainage and lung power. And the cleaner your arteries, the sharper your brain! Dutch researchers tested more than 5,000 people and found that those with the cleanest arteries also had the sharpest minds. Keep your arteries clean with a diet consisting of healthy fats, low-starch whole foods, lean protein and plenty of exercise!

• If you've been living a couch-potato existence, begin with 10 to 20 minutes of exercise per session and then gradually go up to 30 to 60 minutes. Devote at least three times a week, then build up to five times per week. 1
  
  
• Buy your self a new pair of athletic shoes that do an excellent job of supporting your feet and ankles.
  
  
• Park at the end of the parking lot so you have to walk farther (assuming the lot is a safe one.) Walk the entire length of the mall before you enter any stores. Use the stairs instead of the elevator.
  
  
• Plan to walk the neighborhood with a friend. It's easier to get out and do it when you know someone is expecting you to show up.
  
  
• Dance the night away. Folk, ballroom, flamenco, rag, tango, disco, ballet, jazz, contra, square, and country line dance. The possibilities are endless. Dance is a wonderful way to exercise without watching the clock. It's also a terrific way to meet people! If you're shy put on some music and grab a partner. Or rent a dance video and boogie with yourself.
  
  
• Hike into the wild, blue yonder. Whether you live in the southwest desert, southeast wetlands or northeast mountains, there's bound to be a hiking trail nearby. Put on a pair of sturdy shoes, sun block, and get out and enjoy nature. It'll clear your mind and boost your energy.
  
  
• Take a martial arts class — karate, judo, kung fu, tai chi, kickboxing.
  
  
• If you're competitive, get into team sports—hockey, basketball, volleyball, baseball, football, tennis, handball, fencing.
  
  
• Enjoy the snow? Get into ice skating, cross-county skiing, down-hill skiing, snowshoeing, snowboarding.
  
  
• If you're a fair weather person, there's always biking, in-line skating, swimming, jogging, gardening, and golfing (forego the cart, please).

Helpful Hints

• A good aerobic program provides continuous exertion of large muscle groups that work the cardio-respiratory system. Start slowly, but do something every day. Before you know it, your exercise program will become a habit. Once you feel the benefits you won't be able to imagine how you existed without it.
  
  
• Start out slowly and set realistic goals. Don't be a weekend warrior, and don't overestimate your abilities. It's better to play it safe, than to injure a muscle or ligament.
  
  
• Drink plenty of water before, during and after exercise.
  
  
• Warm up those muscles. Stretch your hamstrings, quads, and lower legs before starting any exercise.
  
  
• Cool down with the same easy stretches.
  
  
• Listen to your body. Most injuries occur when people get tired. Tripping or loss of balance can indicate fatigue. And a sharp pain or swelling means you've overdone it. If you have, apply ice as soon as possible (20 minutes on and 20 minutes off).

How to feed a healthy heart

• Take Policosanol to reduce cholesterol.
  
  
• Include one high-quality, low-fat protein each day, such as: fresh fish, turkey or chicken, low-fat beef, eggs, low-fat dairy products, soy protein, tofu products, legumes (beans and rice together make a complete protein), etc.
  
  
• Fats are important! But it's just important to know which fats to eat and which not to eat! Eat cold-pressed olive oil on your salad, cook with canola oil, and eat avocados, soy cheese, and goat cheese in moderation. You naturally obtain plenty of fat through foods like seeds and nuts, and low-fat dairy products, so maintain a watchful eye. And stay away from saturated fats such as butter. There's lots of saturated fat in meat and dairy, so cut down on these types of foods.
  
  
• Eat a whole foods, high-fiber diet including lots of colorful fruits and veggies, which contain heart-healthy flavonoids. These micronutrients—found only in plants—act as blood thinners and antioxidants that protect blood cells from disease. Flavonoids also help prevent blood clots, says John D. Folts, PhD, professor of medicine at the University of Wisconsin Medical School in Madison.
  
  
• Reduce your intake of carbohydrates! Carbohydrates, especially sugars and starchy food, convert to glucose rapidly, triggering increases in insulin levels. Not only will it make you fat but insulin is highly atherogenic (causes athersclerosis).
  
  
• Add garlic, flaxseed oil and cold-water/deep sea fish to your diet to maintain healthy cholesterol levels.
  
  
• Supercharge your diet with a good multivitamin/mineral complex.
  
  
• Stop smoking!
  
  
• Practice a stress reduction technique such as yoga or meditation; get a massage.
  
  
• And don't forget to drink at least 8-10 glasses of water each day to keep your body hydrated and to flush out toxins.

Reduce cholesterol with Policosanol and see the amazing results!

References:

1. Blake, G.H. & Triplett, L.C. (1995). Management of Hypercholesterolemia. American Family Physician, 51, 5, p. 1157-1169. Retrieved March 26, 2002 from Expanded Academic ASAP.