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Take care of your heart
Category: Wellbeing Tips & Advice Created on Thursday, 05 December 2013 09:05 Written by Ellie Steele
Do you Know Your Numbers?
You know your phone number, pin number & house number. But do you know your health numbers?
It is important that you know your cardiovascular risk, as many risk factors can be lowered/prevented through simple lifestyle changes. To know your cardiovascular risk you need to know three important numbers;
- Cholesterol
- Blood Pressure
- Waist Circumference
Risk Factors
A risk factor is a condition or a lifestyle factor which can contribute to your risk of developing cardiovascular disease. There are two different types of risk factor;
Modifiable Risk Factors
These risk factors can be changed through lifestyle modifications;
- High Blood Pressure
- High Cholesterol
- Obesity
- Unhealthy diet
- Diabetes
- Smoking
- High stress levels
- Excess alcohol intake
Non-modifiable risk factors
These risk factors are pre-determined and unfortunately cannot be changed;
- Family history
- Age
- Sex
- Ethnicity
How to reduce risk
Regular Health Check
Do you know your numbers??
It is important that if you are over 40 you should have your blood pressure, cholesterol & glucose levels checked on a regular basis, to check your risk of heart disease.
The Wellness International Ltd. can carry out a cholesterol, glucose & body composition screen and discuss your cardiovascular risk score with you, providing any nutritional or exercise guidance needed. Tel: 02079701280, Email: This email address is being protected from spambots. You need JavaScript enabled to view it. , Website: http://www.reebokclub.co.uk/wellness-centre
Exercise
Regular physical activity can help reduce many of your modifiable cardiovascular risk factors. Government guidelines recommend you do a total of 2 ½ hours of moderate intensity cardiovascular exercise a week, which could be split down into five 30 minute sessions.
Many people believe that only vigorous exercise or playing sport counts as healthy activity, which is simply not true. You can get considerable health benefits from regular activity without needing a sporting ability or having to get hot & sweaty. You can achieve your exercise target either by doing all the daily activity (30 minutes) in one session or shorter bouts of 10 minutes throughout the day. You need to adapt your exercise routine to fit in with your own personal circumstances.
The signs that you are doing moderate intensity activity are;
- An increase in your breathing
- An increase in your heart rate to a point where you can feel your pulse
- Feeling warm
There are many activities which can be classed as moderate intensity aerobic exercise; brisk walking, running, housework, cycling, swimming, water aerobics, gardening, basketball, climbing, badminton, Pilates, boxing and hiking, plus many more.
Physical activity can halve your risk of developing major illnesses. Evidence also shows that it can;
- Reduce stress
- Improve sleep
- Reduce cancer risk
- Reduce weight
- Reduce blood pressure
- Increase bone density
- Have beneficial effects on lower back pain
- Boost HDL (good) cholesterol
Healthy Diet
The amount and type of food you eat has an influence on your health. Eating a healthy varied diet can reduce your risk of cardiovascular related diseases, as well as reduce your risk of diabetes, high cholesterol & high blood pressure.
Aim to eat a diet rich in wholefoods which are as close to their natural state at possible. A diet high in processed food will include far fewer nutrients and unhealthy levels of fats, sugars and salts.
Carbohydrates
Aim to choose healthy carbohydrates with a higher starch content such as beans, pulses and fibre rich wholegrain cereals.
Fruit & Vegetables
These provide essential vitamins, minerals and antioxidants that support the functioning of your body. Studies have shown that a diet rich in a range of coloured fruits and vegetables can help prevent the development of cardiovascular diseases. The fibre found in the skin of fruit and vegetables can also help regulate cholesterol levels.
Proteins
Proteins have many functions in the body including transporting oxygen, building cells, maintain the immune system and transporting messages around the body. When choosing meat, always choose lean meats (chicken, turkey & fish) and ensure you cut off any extra fat & skin. Avoid processed meats (e.g. sausages) as these are high in saturated fats.
Sugars
Many foods contain an extremely high amount of refined sugar; these contain ‘empty calories’. This means these foods give you a quick release of energy but have a very low nutritional value. A diet high in sugar can lead to cardiovascular related diseases incl. diabetes.
If you would like nutritional help why not book in for a ‘Free Diet Check’ with our nutritionist Lucy Grainge. To book please contact the Wellness Centre at Reebok Sports Club. Tel: 02079701280, Email: This email address is being protected from spambots. You need JavaScript enabled to view it.
Wellness International Ltd. can help you reduce your cardiovascular risk. Why not make your heart your priority and book in for one of our health & fitness services;
- Cholesterol testing
- Diabetes Check
- Weight Management Programs
- Nutritional Therapy
- GP Consultations
- Health MOT’s.
The Wellness Centre is located to the left of the club, just before the male changing rooms. Please feel free to contact us;
Tel: 0207 970 1280
Email:
This email address is being protected from spambots. You need JavaScript enabled to view it.
Website: wellnessinternational.co.uk
