9 Secrets to a Healthier Heart

The fact is, heart disease kills far more women each year than cancer does. It’s also true that preventing heart problems is getting easier. We gathered the latest tricks—all backed by solid research—to take care of your heart.

1. Get milk
A new study sponsored by the National Heart, Lung, and Blood Institute found that, among people who didn’t eat a lot of saturated fat, those who consumed more than three daily servings of milk, yogurt, or cheese had systolic blood pressure (the top number) almost four points lower than those who ate only half a serving daily. High blood pressure can damage your arteries, increasing your risk for heart attacks and stroke. Researchers say low-fat dairy is the smart choice, because it’s lower in saturated fat.

2. Try new moves
Thirty minutes of tai chi—a gentle Chinese martial art that includes sequences of slow, relaxing movements—may also lower your blood pressure. In one study, after 12 weeks of tai chi, participants showed a decrease in systolic pressure of almost 16 points.

3. Go fishing
How fast your heart beats when you’re at rest can be an indicator of heart attack risk. In fact, higher resting heart rates have been linked to an increased risk of sudden death. The good news is that eating fish can lower your heart rate. In a recent Harvard Medical School study, people who ate five or more servings per month of fish such as tuna or salmon (baked or broiled) averaged 3.2 fewer beats per minute than those who ate less than one serving per month. Researchers credit the omega-3 fatty acids in fish, though it’s not clear how they help.

4. Hit the juice

Pomegranate juice seems to stave off hardening of the arteries and may even reverse it. (See our Juice Recipe) A recent study in the Proceedings of the National Academy of Sciences found that pomegranate juice reduced the rate of cholesterol plaque buildup in mice by 30 percent. And heart cells treated with the juice showed a 50 percent increase in the production of nitric oxide, a substance that helps fight plaque. There are plenty of tasty ways to take your medicine: More than 130 pomegranate products were introduced in 2006.

5. Sprinkle on the soy
A daily dash of dark soy sauce (not light) in marinades, dipping sauces, salad dressing, or soups and stews can help fight heart-damaging substances linked to smoking, obesity, or diabetes, according to research from the National University of Singapore. The sauce has 10 times the antioxidants in wine, which is also heart-healthy (in moderation). But watch out: Soy sauces often have a ton of salt, which can raise blood pressure. Check labels for lower-salt versions.

6. Laugh it up
Something for your funny bone: People who watched comedy films like There’s Something About Mary had better blood flow, compared with those who watched dramas like Saving Private Ryan, according to a study at the University of Maryland School of Medicine in Baltimore. Principal researcher Michael Miller, MD, director of the Center for Preventive Cardiology, recommends 15 minutes of daily laughter.

Don’t have enough time for movies or sitcoms? Get your giggles anytime from YouTube’s comedy section.

7. Don’t skimp on sleep
Women who sleep less than five hours each night have a 30 percent higher risk of heart disease than those getting eight hours, according to a study from the Brigham and Women’s Hospital in Boston. Too little sleep may play havoc with your hormones, blood sugar, and blood pressure. So after getting your 15 minutes of laughs, turn off that PC and turn in.

8. Breathe deeper
You can lower your blood pressure by taking 10 breaths per minute (instead of the usual 16 to 19) for 15 minutes a day over two months, studies show. Researcher David Anderson, PhD, a hypertension expert at the National Institute on Aging, says shallow breathing (more beats per minute) may delay your body’s excretion of salt, a high-blood-pressure trigger.

9. Feel the beat
A group of University of Oxford researchers found that slow, meditative musical rhythms can lead to a healthy drop in heart rate, while faster rhythms speed up breathing and circulation. Got dance music on your iPod? Try mixing in some smooth jazz, too.

By Scott Westcott

Healthy Sleep Tips

The following ten tips can help you achieve sleep and the benefits it provides. These tips are intended for "typical" adults, but not necessarily for children or persons experiencing medical problems.

Finally, if you have trouble falling asleep, maintaining sleep, awaken earlier than you wish, feel unrefreshed after sleep or suffer from excessive sleepiness during the day or when you wish to be alert, you should also consult your physician. Be sure to tell him/her if you have already tried these tips and for how long.

1. Maintain a regular bed and wake time schedule including weekends.

Our sleep-wake cycle is regulated by a "circadian clock" in our brain and the body's need to balance both sleep time and wake time. A regular waking time in the morning strengthens the circadian function and can help with sleep onset at night. That is also why it is important to keep a regular bedtime and wake-time, even on the weekends when there is the temptation to sleep-in.

2. Establish a regular, relaxing bedtime routine such as soaking in a hot bath or hot tub and then reading a book or listening to soothing music.

A relaxing, routine activity right before bedtime conducted away from bright lights helps separate your sleep time from activities that can cause excitement, stress or anxiety which can make it more difficult to fall asleep, get sound and deep sleep or remain asleep. Avoid arousing activities before bedtime like working, paying bills, engaging in competitive games or family problem-solving. Some studies suggest that soaking in hot water (such as a hot tub or bath) before retiring to bed can ease the transition into deeper sleep, but it should be done early enough that you are no longer sweating or over-heated. If you are unable to avoid tension and stress, it may be helpful to learn relaxation therapy from a trained professional. Finally, avoid exposure to bright light before bedtime because it signals the neurons that help control the sleep-wake cycle that it is time to awaken, not to sleep.

3. Create a sleep-conducive environment that is dark, quiet, comfortable and cool.

Design your sleep environment to establish the conditions you need for sleep – cool, quiet, dark, comfortable and free of interruptions. Also make your bedroom reflective of the value you place on sleep. Check your room for noise or other distractions, including a bed partner's sleep disruptions such as snoring, light, and a dry or hot environment. Consider using blackout curtains, eye shades, ear plugs, "white noise," humidifiers, fans and other devices.

4. Sleep on a comfortable mattress and pillows.

Make sure your mattress is comfortable and supportive. The one you have been using for years may have exceeded its life expectancy – about 9 or 10 years for most good quality mattresses. Have comfortable pillows and make the room attractive and inviting for sleep but also free of allergens that might affect you and objects that might cause you to slip or fall if you have to get up during the night.

5. Use your bedroom only for sleep and sex.

It is best to take work materials, computers and televisions out of the sleeping environment. Use your bed only for sleep and sex to strengthen the association between bed and sleep. If you associate a particular activity or item with anxiety about sleeping, omit it from your bedtime routine. For example, if looking at a bedroom clock makes you anxious about how much time you have before you must get up, move the clock out of sight. Do not engage in activities that cause you anxiety and prevent you from sleeping.

6. Finish eating at least 2-3 hours before your regular bedtime.

Eating or drinking too much may make you less comfortable when settling down for bed. It is best to avoid a heavy meal too close to bedtime. Also, spicy foods may cause heartburn, which leads to difficulty falling asleep and discomfort during the night. Try to restrict fluids close to bedtime to prevent nighttime awakenings to go to the bathroom, though some people find milk or herbal, non-caffeinated teas to be soothing and a helpful part of a bedtime routine.

7. Exercise regularly. It is best to complete your workout at least a few hours before bedtime.

In general, exercising regularly makes it easier to fall asleep and contributes to sounder sleep. However, exercising sporadically or right before going to bed will make falling asleep more difficult. In addition to making us more alert, our body temperature rises during exercise, and takes as much as 6 hours to begin to drop. A cooler body temperature is associated with sleep onset... Finish your exercise at least 3 hours before bedtime. Late afternoon exercise is the perfect way to help you fall asleep at night.

8. Avoid caffeine (e.g. coffee, tea, soft drinks, chocolate) close to bedtime. It can keep you awake.

Caffeine is a stimulant, which means it can produce an alerting effect. Caffeine products, such as coffee, tea, colas and chocolate, remain in the body on average from 3 to 5 hours, but they can affect some people up to 12 hours later. Even if you do not think caffeine affects you, it may be disrupting and changing the quality of your sleep. Avoiding caffeine within 6-8 hours of going to bed can help improve sleep quality.

9. Avoid nicotine (e.g. cigarettes, tobacco products). Used close to bedtime, it can lead to poor sleep.

Nicotine is also a stimulant. Smoking before bed makes it more difficult to fall asleep. When smokers go to sleep, they experience withdrawal symptoms from nicotine, which also cause sleep problems. Nicotine can cause difficulty falling asleep, problems waking in the morning, and may also cause nightmares. Difficulty sleeping is just one more reason to quit smoking. And never smoke in bed or when sleepy!

10. Avoid alcohol close to bedtime.

Although many people think of alcohol as a sedative, it actually disrupts sleep, causing nighttime awakenings. Consuming alcohol leads to a night of less restful sleep.

If you have sleep problems...

Use a sleep diary and talk to your doctor. Note what type of sleep problem is affecting your sleep or if you are sleepy when you wish to be awake and alert. Try these tips and record your sleep and sleep-related activities in a sleep diary. If problems continue, discuss the sleep diary with your doctor. There may be an underlying cause and you will want to be properly diagnosed. Your doctor will help treat the problem or may refer you to a sleep specialist.

source: From website sleepfoundation.