Snippets worth a look

Women’s Heart Information from Dr. Sinatra

Six Heart Facts Every Woman Should Know

For years, cardiologists advised women about their heart health with data and guidelines that were established from mostly male studies. This, we’ve discovered, meant misdiagnosing women and treating them incompletely, ineffectively, or too late. The bottom line is this: When it comes to taking care of your heart, men and women are different. What works for men often doesn’t work for women. Here’s what you need to know:

1. Women’s symptoms are subtler.

Men often have dramatic onset, such as numbness or a sharp pain in the middle, left, or right side of the chest.

Women’s early warning symptoms often appear to be only anxiety, stress, or indigestion. Signs of coronary insufficiency include discomfort in the chest, waking up at night with difficulty catching breath; chronic generalized fatigue; a pain below the left shoulder blade or elsewhere in the back; pain or tingling in jaw, elbow, or arm; a pain in the left arm simultaneous with chest pain; throat tightness; shortness of breath; gastro-intestinal problems accompanied by a feeling of fullness and wanting to burp; nausea and vomiting; lightheadedness, dizziness, or vertigo with exertion; disproportionate sweating with activity; angina; or heart attack.

2. Women tend to develop heart problems later in life, but with worse impact.

Males statistically have heart-related problems ten years earlier than women, but are more able to recover. Women, as they age, experience a greater rise in cholesterol levels, high blood pressure, weight gain, and menopausal hormone imbalance. Conditions tend to be more serious at the onset, but can often mimic arthritis and other age-related maladies.

3. Women are protected during the childbearing years.

Men often carry a great deal of work-related stress during their prime years, which can add to their risk. During their childbearing years, women have high estrogen levels which lower LDL (“bad”) cholesterol levels and raise HDL (“good”) cholesterol. After menopause, as estrogen drops, LDL goes up and HDL goes down. Countering this advantage is the fact that birth control pills increase the risk of heart problems during this same stage of life, especially in combination with smoking. Because women have learned to bear pain in the form of menstrual cramps, pregnancy, and childbirth, they may also be prone to denial where heart pain is concerned.

4. The female heart is constructed differently.

Men’s hearts are larger, with more powerful muscles, used to bearing a sudden increase in workload. Women’s’ hearts are smaller, and the arteries are narrower. Because the inside diameter of the arteries is narrower, they can be blocked more easily by a buildup of plaque.

5. Men can experience angina, but it is a different phenomenon.

Men’s angina comes on with exercise or exertion, and improves with rest. Women’s angina comes and goes with no obvious cause, and may not improve with rest. Women’s angina is often mistaken for gastrointestinal problems. Women experience chronic lower-grade angina symptoms rather than sudden dramatic signs like men.

6. Heart problems are more than medical for women.

Women are more likely to generalize stress and unhappiness as heart problems, but also more intuitive about diagnosing the problem. For men, heart problems may present themselves in fairly mechanical terms, making it possible to treat the symptoms as they appear.

For women, heart problems are often more than purely medical problems. They are often problems of the heart, of the fullness of their emotional life. Preventive medicine, watching for subtle signs, staying on top of overall “quality of life” issues, is the best medicine. Fortunately, women have a much better ability to intuit what the problems are and speak about them, and are much more likely to go to heart workshops, therapy, or discussion groups in order to accelerate the healing process.

Elliptical information:

From LOSING IT! With Jillian Michaels
Thursday, August 04, 2011
The Skinny on Elliptical Machines

When you’re looking for a break from your usual treadmill routine, you might want to try an elliptical machine. They have some nice features: Most of them have a lot of variables built in, as well as movable handles you can use to work your upper body. Elliptical machines are especially good for people with knee problems, who find the workout to be a great cardio alternative to running because it’s much easier on the joints.

Some elliptical trainers have adjustable ramps,which allow you to target different leg muscles by varying the incline. If the ramp is inclined and you’re pedaling forward, you’re working the muscles on the backs of your legs: the hamstrings, glutes, and calves. If the ramp is at a lower incline and you pedal backward, you’re training the muscles in front: the quads and dorsiflexors.

The one thing that makes me wary about elliptical trainers is that it’s fairly easy to phone in your workout — especially if you hold on to the static handles. The only handles you should be holding on to are the movable ones that get your arms and heart rate pumping. It’s really importantthat you keep your intensity high. And don’t trust the machine to tell you how many calories you’re burning — those electronic readouts are not the mostreliable.Instead,monitoryourheartrate and keep it at 85 percent of its maximum (to calculate maximum heart rate, subtract your age from 220). Increase the resistance so that gravity isn’t doing all the work for you. Remember, your time is precious and your workout is for you alone — don’t cheat yourself


About Debbie Forbes, LMT, CPT

Debbie has been a Licensed Massage Therapist (FL LMT MA16310) for over 18 years. Originally from the Chicago area, she moved to St. Pete in 1986. Her specialties are deep tissue, Lomi Lomi, Thai Yoga massage and Stress Therapy massage. She has traveled to Hawaii, the Bahamas, Mexico and various other places to study bodywork and allied modalities. She takes from her many years of experience and multitudes of classes to structure a massage based on your needs. Debbie is also a Certified Personal Trainer and Yoga Teacher. She believes that Integrative Systems, such as, Yoga, Massage and Personal Movement have been developed to guide us in this journey. An avid cyclist, Debbie travels around the country doing century and double century rides. She is a reluctant triathlete, cross fitter, occasional doughnut eater and is a USA Triathlon Official in her spare time.

Posted on August 9, 2011, in Nutrition. Bookmark the permalink. Leave a comment.

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