Vitamin D and heart disease
Vitamin D may prevent heart disease, especially in men. The study, published in the American Journal of Clinical Nutrition, reported that men who took 600 IU of vitamin D a day were 28 percent less likely to suffer from heart disease or stroke, as compared to men who took 100 IU or less a day.
So how much should you take? Healthy adults should take 600 IU (international units) of vitamin D daily. People over age 70 should take 800 IU.
Sunlight is a natural source as it helps our body produce vitamin D, just 10 to 15 minutes exposure will do it. But that can be a challenge for people who live in northern climates, especially in the winter months when the rays of the sun are not strong enough to produce the required amounts of vitamin D in our bodies.
Other sources include oily fish like salmon, mackerel and sardines; foods fortified with vitamin D like milk, yogurt, orange juice and some ready-to-eat cereals; and vitamin supplements. You could also take a tablespoon of cod liver oil which has 1,360 IU.
But more is not necessarily better – above 4,000 IU a day the risk of adverse effects increases. If you want to make sure you are getting enough vitamin D, contact your doctor about having your level check through a blood test.
Happy Valentine’s Day from Walkingspree!
During February, American Heart Month, we hope you enjoy this video love note and share it with others.
Continue to take steps everyday day to live a longer and healthier life. What better way to say “I Love You”!
Happy Valentine’s Day from all of us at Walkingspree!
If you have trouble viewing the video below, please try our alternate video version.
Beware of hidden sodium in favorite foods
Too many Americans – about 90 percent – eat more than the recommended daily allowance, according to a report released by the Centers for Disease Control and Prevention this week.
Too much sodium can increase your risk of high blood pressure. And high blood pressure can increase your risk of heart disease and stroke.
The main culprit is not the salt shaker on your dinner table – it’s processed and prepared foods. More than 40 percent of our sodium intake comes from 10 foods, with bread and rolls being the worst. (We tend to eat a lot of bread which adds up to a lot of sodium.)
The top 10 worst offenders are:
- Breads and rolls
- Cold cuts and cured meats
- Pizza
- Poultry, fresh and processed
- Soups
- Sandwiches like cheeseburgers
- Cheese
- Pasta dishes
- Meat dishes (like meat loaf with tomato sauce)
- Snacks like chips, pretzels and popcorn
Americans eat about 3,300 mg of sodium a day – well above the recommended 2,300 mg a day, and more than double the recommended 1,500 mg limit for African Americans, people who are over age 50, and anyone with high blood pressure, diabetes or chronic kidney disease, according to the report.
So, what can you do?
Eat fresh when possible, and buy the least processed food available.
Start checking nutrition labels on everything you eat and keep track of your daily sodium intake. The Food Tracker tool in your Walkingspree account makes tracking sodium and other nutritional concerns – like fat and cholesterol – easy.
And when eating out, ask about the sodium content in the menu items or check restaurant and fast food websites for nutritional facts.
Knowing how much sodium a food item contains will help you make heart healthier food choices.
Sliced Bread by Can Atacan
Take charge, reduce your risk of heart disease
During February, Walkingspree would like you to take time to love your heart. Take the time to learn about heart disease and its risk factors, and take action to reduce its threat on your life.
There are some risk factors that you cannot control — your age, sex, race or family history.
But there are many risk factors that you can control: Not smoking, nutrition, diabetes, cholesterol, high blood pressure, inactivity, excessive weight, and stress.
And one of the best ways to help control these risk factors is to walk. In fact, walking has been touted as the best health prevention one can do. Walking can:
- Reduce your chance of heart disease by 30 percent
- Reduce your chance of developing diabetes by 50 percent
- Reduce your cholesterol levels
- Help you lose weight and maintain a healthy weight
- Reduce stress and increase your mood
So, this month, make a point to be more heart healthy, make healthier food choices, and walk at least 30 minutes a day. Doing so will reduce your risk of heart disease dramatically.
Tips for Winter Walking
Hibernating is for bears, not walkers. Walking in the winter can be a safe and enjoyable experience if you are prepared for the weather and dress correctly. There are some fantastic benefits to walking in the winter. The crisp cold air can clear your mind and reduce stress. Trudging through snow or walking into the wind takes more energy, which can be helpful for weight loss. Here are a few tips to keep you walking:
- Get your steps in the first half of the day. Waiting until later may make it more difficult to reach your step goal. A brisk walk in the morning or at lunch time is ideal. Select routes sheltered from the wind and elements where possible. Getting outside during daylight hours also increases levels of serotonin, a hormone that helps calm cravings.
- Dress warmly and feel comfortable. Wearing the right layers and clothing will make your walking experience more enjoyable. In cold weather, 20 to 60 percent of heat is lost through an uncovered head so wear a hat when the temperature drops.-. Your fingers, nose and chin get cold – quickly, so protect them with gloves and a scarf. Dress in layers to keep your body warm and dry. High-tech synthetic fabrics make a big difference in comfort so they’re worth the investment. You’ll be much happier and more energized if you’re warm and dry instead of sweaty and chilled. On windy days start your walk into the wind so you will finish with it at your back. This way, perspiration will not cool your skin and chill your body.
- Wear the right footwear for the right time of year. Wear warm, water resistant boots. You may want to try ice grips or traction devices on your boots. Select routes that are cleared of snow or ice or do not have standing puddles or mud slicks.
- Allow at least 10 minutes to warm up. When its cold, your heart and muscles need more time to get ready.
- Move your feet slightly apart as you walk. This will give you better support and balance. If the street is really slippery, bend your knees a little bit. You may feel that you look funny, but it’s worth it! When going down an incline, consider turning sideways. Do NOT cross one foot over the other, as you will have no balance while your feet are crossed. If the ground is steep, bend your knees.
- Take your workout indoors if there’s risk of frostbite (temperatures around -20 degrees F, including any wind chill) or if it’s too icy, or if you’d encounter dangerous traffic. Some indoor options include:
– Mall Walking: Your local mall most likely has a mall walking program. Malls are generally open before stores open and can provide a great way to get in those steps. Also a great way to meet up with fellow walkers.
– Indoor Track/Gym: Check with your local schools, community colleges and community centers to see if they have open hours for walkers. Some indoor skating rinks allow walking around the top outside row of bleachers.
– Treadmill Walking: Treadmills and ellipticals are often an ideal way to get add steps to your day.
– Creative Walking at Work and Home: See if your workplace has an indoor walking route or be creative and take the stairs, walk during conference calls, or go to tell a co-worker something instead of sending an email. A recent study found that stepping in place during commercials burned an average 148 calories and resulted in an average 2,111 steps in about 25 minutes. - Stay hydrated. You need water in winter as much as in summer. Bring water along to stay hydrated.
- Share the cold. Walking with a friend, co-worker or even your dog provides company and mental stimulation. You not even notice the cold as you zip along on your winter walk.
- Reward yourself. Take a long, warm bath to take away the chill and relax your muscles. Or savor a warm mug full of hot cocoa, hot apple cider or hot beverage of your choice. And be sure to upload all those steps to your Walkingspree account weekly. You earned them so make sure they are counted.
As always, wear your pedometer from morning till night and keep stepping! Spring is just around the corner.
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