Iowa State University Study Finds Lifting Weights Improves Cardiovascular Health

Heart disease is the number one cause of death in the United States, and stroke is the number five cause of death.²One of the biggest contributors to these scary statistics is a lack of a heart-healthy lifestyle. Your lifestyle is not only your best defense against heart disease and stroke, it is also your number one defense against countless other preventable diseases. This is why, now more than ever, living a healthy lifestyle should be a priority.

A recent study³that was published a few weeks ago and was completed by an Iowa State University professor found that simply lifting weights for less than an hour each week reduces your risk for heart attack or stroke by 40 to 70 percent. 

Professor Lee from ISU along with a group of colleagues analyzed data of nearly 13,000 adults in their study. They measured three health outcomes: cardiovascular events like heart attack or stroke that did not result in death, cardiovascular events that included death, and all cardiovascular events that included any type of death. The study found that resistance exercises reduced the risk for all three by 40 to 70 percent. 

Resistance training is not as assessable for most people as cardiovascular activities like running or walking. A person can simply go outside for a walk or run to get in cardiovascular activity. Dr. Lee suggests that getting a gym membership may be beneficial, as it offers more options for resistance exercises, and research has found that people who purchase memberships exercise more¹. 

Many people do not know that muscle is the “power source” of burning calories. Even if you are not as active as you would like to be, you burn more calories because you have more muscle. This is why even lifting weights for less than an hour each week significantly lowers your risk for heart disease while improving many other areas of your health and wellness.

Incorporating regular exercise into your daily routine along with eating a healthy diet, seeking out preventative, holistic health care, and taking care of your mental health are all measures you can take to significantly lower your risk for many diseases and improve your overall quality of life. It is your responsibility to take control of your health. Just imagine what a simple gym membership could do for you.

Citations:
¹ Elizabeth C. Schroeder, Gregory J. Welk, Warren D. Franke, Duck-chul Lee. Associations of Health Club Membership with Physical Activity and Cardiovascular Health. PLOS ONE, 2017; 12 (1): e0170471

² “National Center for Health Statistics: Leading Causes of Death.”  Centers for Disease Control and Prevention. March 17, 2017.

³ Yankghui, L., Duck-Chul, L., Yehua, L., Weicheng, Z., Riquan, Z., Xuemei, S., Carl, L., Steven, B. “Associations of Resistance Exercise with Cardiovascular Disease Morbidity and Mortality.” Medicine & Science in Sports & Exercise. 51 (3):499-508. March 2019. 

Five Small-but-Powerful Summer Resolutions to Help You Live a More Natural, Healthy Life

More and more people today are seeking out ways to live a more natural, healthy lifestyle, and this is a great thing! According to the National Cancer Institute, “In 2018, an estimated 1,735,350 new cases of cancer will be diagnosed in the United States and 609,640 people will die from the disease.”¹With illnesses like cancer on the rise and the cost of health care and health insurance going up, it is critical that we take preventative measures and do what we can to be proactive about our health. For some, thinking of changing to a more natural, organic, or holistic lifestyle seems overwhelming, but making just a few small changes to your lifestyle can have a huge impact on your overall health and wellness. Here are six small and easy things you can do at any age to take the necessary steps to living a more natural and healthy life.  

1.    Drink more water.

This really is an easy one. At minimum, Mayo Clinic suggests that we should be getting 64 ounces of water a day.²That is just eight glasses. Our bodies are made up of 60% water, and water helps dissolve the minerals in nutrients, making them more accessible to the body. Drinking water helps remove waste products and is essential for the kidneys to function. It regulates the body temperature and boosts healthy skin by delivering oxygen throughout the body. Those are just a few of the many things water does for your body. Imagine what it would do if you swapped water for soda. Imagine how good you might feel if you increased your water intake each day. 

2.    Choose a workout that works for your schedule.

Exercise fills your body with natural endorphins in addition to benefiting your physical and mental health in many ways. You do not need to put in an hour a day—going out for a short walk is good for your health. Even just opting to take the stairs is better than consistently taking an elevator. Find a time that will work for you so that you do not have an excuse to ditch the workout. 

3.    Ditch the “Diet” foods

As a culture, we are drawn to “diet” foods—diet soda, diet yogurt, etc. However, “diet” foods can also be known as “chemical” foods. When a company removes the fat from a food to make it “fat free,” something has to be added to give it the flavor they took away. That usually means adding a lot of sugar or a tossing in of chemicals to give it the flavor the fat once did. Instead of searching out low-calorie, chemically altered foods, make a goal to start eating more whole foods. Eat more vegetables, fruits, and proteins. Not all fat and sugar is bad fat and sugar, so make a goal to educate yourself on the difference. When you eliminate these inflammatory, artificial foods, you will begin to feel better right away.

4.    Stop eating after 6, 7, or 8 pm.

Unless you work nights or are awake all night, there is no need for you to eat right before bed. Depending on what time you usually go to bed, you should stop eating 2-3 hours before going to bed. Food is fuel, and you simply do not need that fuel while you are laying down sleeping at night. The term “breakfast” should literally mean a break from a fast. Your body undergoes very important functions at night while you “fast” and take a break from eating. If you’re interested in learning more about this, look up what “intermittent fasting” is. You will be surprised at the pounds you shed and how much better you feel by making the small change of not eating 2-3 hours before bed. 

5.    Throw out the “junk.”

Make time to go through your house and get rid of “junk.” This could mean a variety of things for you. Maybe you want to go through and get rid of the harsh and toxic cleaning supplies you have in your house and instead swap them for essential-oil based, natural cleaners. Actually read the label on your cleaning supplies, and you will be surprised to see some of them contain formaldehyde, toxic chemicals, and some even directly say, “May cause cancer.” Go through your personal cleaning products like shampoos, soaps, and deodorant and get rid of the ones that contain toxic materials. You might be surprised to find out that many deodorants contain aluminum, parabens, and artificial colors. Go through your medicine cabinet and get rid of expired our outdated pills or remedies. If you want a greater challenge, make a resolution to stop “popping pills” as a first resort for pain. Many headaches, for example, are simply because you are dehydrated. Drinking water is an easy fix for that. You can get relief from a stomachache by using peppermint essential oil. Taking Elderberry is an excellent way to boost your immunity or kick a cold faster. There are many natural and easy ways to get relief that don’t come with the side effects of many medications we keep on hand. If nothing else, go through and de-clutter. Think of how much lighter and open your house would feel if you got rid of things you don’t use or need. A great rule of thumb is if you have not used it in the past year or two, ditch it. If you want to live a more natural and healthy lifestyle, get rid of the junk that is preventing you to do so. 

References:

1.    “Cancer Statistics.” National Cancer Institute. April 27, 2018. 

2.    Mayo Clinic Staff, “Water: How Much Should you Drink Every Day?” Mayo Clinic Healthy Lifestyle. September 6, 2017.