Tag Archive for: exercise

Cardiovascular disease is a scary disease as it’s also known as the “silent killer” and often presents with no symptoms, it is just in routine check ups that a problem may become apparent. It is something we all need to be aware of, as it is the number one killer in Australia, with 45,600 deaths in 2011. Heart disease is more common in men in the earlier years, however once a woman has gone through menopause and she doesn’t have the protective effects of oestrogen, her risk for cardiovascular disease increases.

It’s never too early to start looking after your cardiovascular health as atherosclerotic plaque has been found in children’s arteries! This definitely should not be happening, so it’s important to ensure you are educating your children on the importance of a healthful diet and exercise, as well as leading by example.

Risk Factors.

• Smoking
• Stress, anger, depression and anxiety
• Sedentary lifestyle
• Diet high in trans fats and sugar
• Obesity
• Social isolation
• Hypertension
• Abnormal lipids and/or homocysteine
• Diabetes
• Family history
• Insomnia, sleep deprivation and sleep apnoea

A lot of these risk factors are preventable, so you can make positive changes by adjusting your diet and lifestyle accordingly. Cardiovascular disease risks may be higher in certain families due to genetics, this doesn’t mean you are destined to have heart disease, but it’s imperative you make the positive changes in your life. If you are not seeing positive results it may be worth talking to your Doctor/Naturopath about medication/supplementation.

What can you do that’s good for your heart?

• Quit smoking. Now
• Manage stress and mood disorders with meditation, exercise and/or herbal remedies
• Minimum of 30 minutes exercise most days, with a mix of cardio, strength and stretching
• Cut out all trans fats from your diet and minimise sugar or find sugar alternatives
• Consume lots of fresh fruit and vegetables, lean protein, and healthy fats
• Maintain a healthy weight through diet and exercise, if this doesn’t work you may need to look at other reasons for weight gain (your Naturopath can help you with this)
• Work on your social relationships and interact with people other than immediate family on a regular basis
• Have routine check ups with your Doctor
• Reduce caffeine and alcohol consumption

If you have tried these methods and not had any success, or would like a little guidance then it might be time to consult a Naturopath.  A Naturopath with talk in detail about your current health and future health goals, and support you in making the necessary dietary and lifestyle changes with appropriate herbal and/or nutritional supplementation.