With all of the attention that I bring to digestion, hormones, energy and other health concerns, it is still important for us to recognize our hearts because cardiovascular disease is the leading cause of death worldwide.  February is heart month, so it's an appropriate time to discuss what can be done to heal and prevent cardiac issues.

What is heart disease?
Heart disease refers to the buildup of plaque (fat, cholesterol, calcium, and other things like bacteria) within the arteries of the heart, which can lead to a heart attack, stroke or heart failure.  As plaque obstructs the vessels less blood is available to the heart muscle.  If it ruptures, blood flow can be blocked completely damaging the heart or the brain.  According to Health Canada, "Heart disease develops over decades... Behavioural risk factors such as an unhealthy diet, physical inactivity, smoking, alcohol use and a number of medical risk conditions (hypertension, diabetes, obesity and high cholesterol) increase a person's risk of developing heart disease later in life" (2018).

Monitor your risk level

• Waist measurement
  - ideally less than 88 cm for women, less than 100 cm for men
• Blood work
  - C-reactive protein for inflammation
  - HbA1c for blood sugar regulation
  - fibrinogen for stickiness of the blood
  - cholesterol and triglycerides
• Blood pressure (click here to read more on blood pressure)
  - ideally less than 120/80 mmHg
• Absence of symptoms
  - chest pain/discomfort, reduced exercise tolerance, shortness of breath, ankle swelling

Is it preventable?
Most of the risk factors for heart disease are preventable through a healthy lifestyle.  However, it's easiest to work on prevention when we catch changes early.  This is why I encourage regular bloodwork and monitoring to watch for trends or changes in risk markers, in order to have the best opportunity at intervention.

The World Health Organization makes this bold statement:
"The major causes of chronic diseases are known, and if these risk factors were eliminated, at least 80% of all heart disease, stroke and type 2 diabetes would be prevented; over 40% of cancer would be prevented."

The issue that I see over and over is that people struggle to make the healthy lifestyle changes needed to set themselves up for success.  It's hard work, people are busy, tired and stressed, or they just don't know how. 

Healthy Living = Healthy Heart

1. Lifestyle
   - Food:  Research shows that the Mediterranean diet has huge advantages for heart health.  To make this easier to visualize, I prefer to think about making 1/2 of your plate vegetables, 1/4 of your plate protein, and 1/4 of your plate starch or healthy fat.  On top and within those foods should be healthy fats like olive oil, nuts, seeds, & avocado.
   
   - Exercise:  Move your body every day in whatever way is best for you right now.  Once you get comfortable with this, then start to add something just outside of your comfort zone.
   
   
2. Managing Stress
   - Whether you feel stressed or burnt out, or whether you have a busy lifestyle, our bodies need balance to recover.  Days and days of being go-go-go without balancing the stress response will impact your cortisol levels, hormones, and nervous system.  Click here for ideas on balancing stress, and how to know if stress is an issue for you.
   
   
3. Supports

• Omega 3  1200-2400mg combined EPA/DHA
  - There are a lot of studies on the value of omega-3 fatty acids on benefiting cardiovascular health and inflammation.  The key here is to include food sources when you can (hemp, chia, wild salmon from northern waters), but also supplementing to a good therapeutic dose.  Many people aren't taking enough EPA & DHA (the stuff that does the work), especially when using an over the counter supplement.
  
  
• CoQ10  200-400mg per day
  - This nutrient is made in the body and can be beneficial as an energy source to the heart, lowering blood pressure a little bit and as an antioxidant.  It also gets depleted by Statin medications.
  
  
• Magnesium  250-600mg per day
  - Magnesium is deficient in much of the population and is involved in many body functions like muscle relaxation, the stress response, and can help to lower blood pressure.
  
  
• There are several other cardiovascular supports, depending on your unique health picture.  A skilled professional will help you to determine the best fit for you, and incorporate not just your heart health but also any other conditions at play.

**Always ensure you speak to a health practitioner before starting any supplements to ensure they are right for you and won't interfere with your medications or treatments.

Whether you are hoping to avoid developing heart issues, or you're considering individual treatments to balance your current cardiovascular plan, preventative health measures and targeted supportive therapies can impact your heart disease risk considerably.

You are in charge of your own health, but I can help direct you on that journey.

Take care,
Dr. Christa

Whether you're a football follower, a halftime fan, or neither, it's pretty much impossible to avoid hearing something about the Super Bowl.  

Canada doesn't seem to be as impacted by the day after the Super Bowl (it's the most common 'sick day' in the U.S.), but in general I suspect that if you watched or participated in the game in any way you are probably feeling a little bit off today because you:

• stayed up late
• ate too much/many pizza, wings, nachos, etc.
• are working hard to break down alcohol and fat
• did too much sitting yesterday
• expended serious energy cheering or stressing

In order to overcome these challenges and get back on track as soon as possible, I recommend:

1.  Going to bed early tonight
2.  Eating lots and lots of vegetables today, even if that's the only thing you eat today
3.  Flushing with plenty of water
4.  Avoiding going for an extra coffee or tea and instead try a greens drink:
           - Blend 1 cup spinach with 1 cup pineapple or mango with 1 cup water
           - or do a greens powder mixed in juice or water
           - or have a large spinach or kale salad
5.  Going for a walk at lunch or after work today (it's actually daylight at 5pm now!)
6.  Bolstering your liver function with B complex vitamins, Milk thistle, and NAC.


A couple of things I noticed (or didn't) last night...

• there were a ton of ads for drinks with EXTRA caffeine
  - this tells me that people are tired and looking for extra energy (there are much better ways to do this than caffeine)
  - for tips on beating the 2pm energy crash click here
  - for other solutions like assessing your nutrient status (e.g. iron, B12), adrenal health, ask me specifically 
  - funny enough, a huge majority of people that tell me that they are tired, are also staying up late... try going to bed by 10-11pm and see how you feel (try these Sleep Secrets)
  
  
• you can be athletic at any age (J. Lo.!!)
  
  
• an ad about the benefits of CBD on reducing childhood seizures was removed (I only heard about this after the fact, and I'm not sure whether this ad was originally slated for Canada anyways... but it's something to note because the research is out there)
  
  
• people coming together for a common interest is powerful
  - which got me thinking.... what else can we achieve?

These tips are great for any post party recovery, not just today.

Have a wonderful Monday!

Warmly, 
Dr. Christa