Sometimes in our quest to build muscle we tend to forget that our prime goal should be to stay healthy. The following article is a guest post by blogger Roxanne Jones. Hopefully it will “tweak” our conscience a bit and keep us on track to “think and eat healthy” while we are packing on the muscle!
We’ve all heard the horror stories: a “young” man of 51 dies of a sudden heart attack; a greater percentage of the population is succumbing to Alzheimer’s disease and dementia each year; heart disease is now one of the leading killers of women in the U.S.
The list of “horribles” goes on and on. Maybe it’s because of these stories—or just the fact that we’re all beginning to face our own mortality—that many of us are trying hard to focus on keeping our hearts and our brains healthy.
Fortunately, the same “dos” and “don’ts” apply to both goals because heart health and brain health are linked—you can keep your brain healthy by keeping your heart healthy.
To get started off on the right foot, here are some basic guidelines to follow, all of which will benefit both your heart and your brain:
- Maintain a healthy weight. You don’t have to be ultra-thin, but try to keep your weight within 10 pounds of the standard, recommended amount for your height, gender and age. And, whatever you do, don’t let your weight fluctuate wildly. This can be hard on your heart.
- Exercise every day. This doesn’t mean running a marathon. In fact, studies have shown that even moderate exercise (a brisk walk, for example) for 30 minutes 7 days a week can significantly improve your heart and brain health. But before you jump on a treadmill, or any other piece of gym equipment, be sure to check with your doctor. You may have an underlying problem that will make some exercises problematic. Make sure you’re healthy enough to exercise, and once you know you are, stick to a regular workout routine.
- Don’t smoke. Smoking isn’t just bad for your lungs, it’s also bad for your heart, your brain, your skin and a multitude of internal organs. If you smoke, quit—it’s that simple. It may not be easy, but it’s absolutely necessary for heart and brain (not to mention overall) health.
- Reduce your intake of saturated fat. This will help to lower your “bad” cholesterol (or LDL) level which, in turn, will help to make your heart healthier. Speaking of cholesterol, it’s actually beneficial to raise your “good” cholesterol (or HDL) level, and two items on this list will help do just that—reducing your intake of saturated fat and exercising on a regular basis.
- Increase your intake of “protective foods,” including: fish with omega-3 fatty acids (salmon, tuna, halibut, trout and mackerel); nuts (especially almonds, pecans and walnuts); and dark-skinned fruits and vegetables.
Just a few simple changes in your lifestyle can mean big, positive changes for your heart and brain health. So what are you waiting for? There’s no time like the present to quit listening to the horror stories and start making positive changes. Your heart and your brain will thank you!
Roxanne Jones is a blogger for Cadiz Laser Spa, an Austin spray tanning salon, specializing in laser hair removal.
