Category Archives: Heart

EXERCISING ON THE CHEAP


What is one of the simplest and least expensive ways to improve heart function? Walking.

 

Walking is one of the least expensive exercises an individual can do; just put on a pair of sneakers and you are ready to go. It is also one of the most convenient of exercises. Walking can be accomplished just about anywhere, making it a popular favorite. The health benefits of walking are many. Brisk, consistent walking is an effective way to lower blood pressure and keep diabetes and bay, both of which in turn lower heart disease risk. Two expansive, long-term Harvard studies conjure that walking for about 20 minutes a day may cut your risk of heart disease by as much as 30%.

 

f53a0a6f4aed201338212558cf6133e3Some people still need that proverbial kick in the pants to start and stick with a walking program. One of the best ways is to find walking buddies, says Dr. Lauren Elson, physical medicine and rehabilitation instructor at Harvard Medical School. “I find that if I can get someone to walk with a partner—a spouse or a friend—that helps a lot.” Even better is getting several friends to walk together because they all hold each other accountable. “They call each other up and say, ‘Where are you?'” Dr. Elson says. For additional suggestions for group walking opportunities, see the websites of the American Heart Association (www.health.harvard.edu/walking-clubs) and Walk with a Doc (www.walkwithadoc.org).

 

pedometer-004Other people find motivation by using a pedometer to track their steps and distance, says Dr. Elson, who is also the medical editor of the Harvard Special Health Report Walking for Health (www.health.harvard.edu/walk). One study of 26 determined that people who used pedometers increased physical activity levels by nearly 27%, amounting to about 2,500 steps a day. Many stores that sell exercise equipment have inexpensive pedometers. With a smartphone, you can download a pedometer app such as Moves, Breeze, or Pedometer++.

 

If you use a pedometer, track your steps from morning until night. Take the average of your total steps for two or three days aiming to increase your daily total by about 1,000 to 2,000 steps. Increase your steps by the same amounts until you reach at least 10,000 steps per day.

 

If you have been whammed by a heart attack or been diagnosed with heart disease, walking is the perfect exercise; you can easily adjust your routine in conjunction with your fitness level. If you have heart failure, seek a cardiac rehabilitation program recommended by your Dr.

 

largeWhether you start a walking program on your own or with supervision, plan to start slowly and work gradually toward better fitness—, and follow these safety tips:

  • Always warm up with five minutes of easy walking to prepare your muscles and heart for exercise. At the end, cool down by slowing your pace.
  • Do not push through fatigue. If you feel tired or have any heart symptoms, stop.
  • Walk in an indoor shopping mall if it is too cold, too snowy, or too hot to exercise outdoors. Ask your doctor if you should take any additional precautions.

 

Therefore, my fellow travelers, couch potatoes one and all, what is left to say? If one has not been exercising, the eight-week workout is a sure bet. You will increase the time you are walking and work up to 150 minutes of moderate-intensity exercise per week as well.  And so we’re on the same page, brisk walking is defined as walking as if you are in a bit of a hurry. Breathing rate should increase, but you can still talk in a full sentence that is if you are not functionally illiterate. Finally, good posture means good health; stand tall with your head up, shoulders down and back, and flabby abdominal muscles tight.

 

Get started walking

This eight-week program will take your walking from just 10 minutes a day up to 30 minutes, allowing you to build up gradually.

 
Week Sessions per week Warm-up (time and pace) Walking (time and pace) Cool-down (time and pace) Daily total Weekly total
                     
1 7 3 minutes slow 5 minutes moderate 2 minutes slow 10 minutes 70 minutes
2 7 3 minutes slow 10 minutes moderate 2 minutes slow 15 minutes 105 minutes
3 6 3 minutes slow 15 minutes moderate 2 minutes slow 20 minutes 120 minutes
4 6 5 minutes slow 5 minutes moderate,
5 minutes brisk, 5 minutes moderate
 

 

 

2 minutes slow 20 minutes 120 minutes
5 6 3 minutes slow 5 minutes moderate,
10 minutes brisk, 5 minutes moderate
 

 

 

2 minutes slow 25 minutes 150 minutes
6 6 5 minutes slow to moderate  

 

12 minutes brisk,
3 minutes moderate
5 minutes slow 25 minutes 150 minutes
7 6 5 minutes slow to moderate  

 

15 minutes brisk 5 minutes moderate to slow 25 minutes 150 minutes
8 5 5 minutes slow to moderate  

 

20 minutes brisk 5 minutes moderate to slow 30 minutes 150 minutes

 

 

Marching orders: How to start a walking program. (2015, November). Retrieved from Harvard Health Publications HARVARD MEDICAL SCHOOL: http://www.health.harvard.edu/heart-health/marching-orders-how-to-start-a-walking-program

 

 

Dear readers, if you have read this far, the Captain would be most heartened if you would rate this and future articles and/or leave a comment at the top of the blog posts whether positive or negative. In this way, “The Fat Bastard Gazette” may better serve you and our entire readership.

Captain Hank Quinlan, Owner and Publisher, Chief Curmudgeon
Captain Hank Quinlan, Owner, and Publisher, Chief Curmudgeon with Sam Borsalino, Assistant Publisher

Dear Hail-Fellows well met, “The Fat Bastard Gazette” is written and edited by your favorite curmudgeons Captain Hank Quinlan and

Flatfoot Willie, Corespondent at Large with fellow Staff Writers
Flatfoot Willie, Correspondent at Large with fellow Staff Writers

Staff (monkeys in the back room). We offer an ongoing tirade to support or offend anyone of any large dimension, cultural background, religious affiliation, or color of skin. This gazette rails against an eclectic mix of circus ring ne’er do wells, big ring fatty and fatso whiners, congenital idiots, the usual motley assortment of the profoundly dumbfounded, and a favorite of intelligent men everywhere, the

May the Most Venerable H. L. Mencken bless our unworthy but earnest attempts at tongue in cheek jocularity .
May the Most Venerable H. L. Mencken bless our unworthy but earnest attempts at tongue in cheek jocularity.

“Great Booboisie.” Nor shall we ignore the wide assortment of shirkers, layabouts, and slugabeds.

Latest office staff confab at Fat Bastard HQ.
Latest office staff confab at Fat Bastard HQ.

All this and more always keeping our major focus on “Why so fat?”  Enough said? We at “The Fat Bastard Gazette” think so. If you like what you read, and you know whom you are, in this yellow blog, tell your friends. We would be elated with an ever-wider readership. We remain cordially yours, Captain Hank Quinlan and the Monkeys in the back room

“The Fat Bastard Gazette” does not purport to offer any definitive medical or pharmaceutical advice whatsoever in any explicit or implied manner. Always consult a qualified physician in all medical or pharmaceutical matters. “The Fat Bastard Gazette” is only the opinion of informed nonprofessionals for the general edification and entertainment of the greater public. 

 No similarities to any existing names or characters are expressed or implied. We reserve the right to offend or support anybody, anything, or any sacred totem across the globe.

Advertisements

GOBBLE, GOBBLE, THANKSGIVING EDITION Vol. 1 No. 57


Gobble, gobble, Happy Thanksgiving and happy holidays to you all. ‘Tis the season of overindulgence with the end effect of becoming an overfed slugabed or layabout.

Fellow travelers, are you one of the millions sitting at your desk or walking around with nonalcoholic fatty liver disease (NAFLD) and are not even aware of it? Overdoing food and alcohol during this holiday season could make the condition worse leading straight to a heart disease and/or liver failure.

Dr. Howard Monsour, chief of hepatology at Houston Methodist Hospital
Dr. Howard Monsour, chief of hepatology at Houston Methodist Hospital.

“Data has shown that nearly 30 million Americans have NAFLD. Many times it is missed until the person’s liver enzyme levels are high,” said Dr. Howard Monsour, chief of hepatology at Houston Methodist Hospital. “Patients can die from a heart attack or cirrhosis of the liver. It’s a serious condition that we have to get under control quickly in this country.” (Kovacik, 2015)

livThe nonalcoholic fatty liver disease is an accumulation of fat deposits inside the liver cells. Alcohol, drugs, obesity, lipid disorders and diabetes can all contribute to this disease. Moreover, many individuals with this condition suffer from Metabolic Syndrome, a group of factors, which include a large waist size (men greater than 40 inches, women greater than 35 inches), high blood pressure, high triglyceride levels, and insulin resistance that heighten the risk of heart attack, stroke, and type 2 diabetes.

Over a period, an individual could experience fatigue, weakness, and loss of appetite. Some individuals may develop pain in the center or right upper part of the belly. The symptoms might get worse after heavy drinking.

“However, much like type 2 diabetes, NAFLD can be cured with proper diet and exercise,” Monsour said. “If you lose 12 percent of your current weight, no matter how much you weigh, you can eliminate fat from your liver.” (Kovacik, 2015)

Dr. Monsour continues by saying that hearty exercise: as weight lifting, swimming, running or aerobics, between 75 and 150 minutes a week with a high rate of 120 or above during the holiday season and beyond will help with this problem. He also suggests that eating fruits and vegetables as a snack before attending a family function or holiday party will help you feel full and just might keep you away from foods high in fat.

fatty-liver-cirrhosisIt should be noted that between five and 20% of people with fatty liver would develop serious liver disease. Whether or not one develops cirrhosis, fibrosis or liver cancer depends on whether the person has inflammation in the liver caused by the fat resulting in an inflammatory response called steatohepatitis. Many times but not always, this causes an increase in liver enzymes on routine blood tests.

“The key is to catch it early and man times it may not be discovered until a routine checkup,” Monsour said. “If you start to experience symptoms, see a doctor as soon as you can. Letting it go without evaluation can lead to a very difficult, unhealthy life.”

Dear readers, if you have read this far, the Captain would be most heartened if you would rate this and future articles and/or leave a comment at the top of the blog posts whether positive or negative. In this way, “The Fat Bastard Gazette” may better serve you and our entire readership.

 

 

Kovacik, G. (2015, November 16). People Unaware of Fatty Liver Disease Could Make the Problem Worse with Holiday Overindulgence. Retrieved November 16, 2015, from HUSTON Methodist LEADING MEDICINE: http://www.newswise.com/articles/people-unaware-of-fatty-liver-disease-could-make-the-problem-worse-with-holiday-overindulgence

 


 

 

Captain Hank Quinlan, Owner and Publisher, Chief Curmudgeon
Captain Hank Quinlan, Owner, and Publisher, Chief Curmudgeon with Sam Borsalino, Assistant Publisher

Dear Hail-Fellows well met, “The Fat Bastard Gazette” is written and edited by your favorite curmudgeons Captain Hank Quinlan and

Flatfoot Willie, Corespondent at Large with fellow Staff Writers
Flatfoot Willie, Correspondent at Large with fellow Staff Writers

Staff (monkeys in the back room). We offer an ongoing tirade to support or offend anyone of any large dimension, cultural background, religious affiliation, or color of skin. This gazette rails against an eclectic mix of circus ring ne’er do wells, big ring fatty and fatso whiners, congenital idiots, the usual motley assortment of the profoundly dumbfounded, and a favorite of intelligent men everywhere, the

May the Most Venerable H. L. Mencken bless our unworthy but earnest attempts at tongue in cheek jocularity .
May the Most Venerable H. L. Mencken bless our unworthy but earnest attempts at tongue in cheek jocularity.

“Great Booboisie.” Nor shall we ignore the wide assortment of shirkers, layabouts, and slugabeds.

Latest office staff confab at Fat Bastard HQ.
Latest office staff confab at Fat Bastard HQ.

All this and more always keeping our major focus on “Why so fat?”  Enough said? We at “The Fat Bastard Gazette” think so. If you like what you read, and you know whom you are, in this yellow blog, tell your friends. We would be elated with an ever-wider readership. We remain cordially yours, Captain Hank Quinlan and the Monkeys in the back room

“The Fat Bastard Gazette” does not purport to offer any definitive medical or pharmaceutical advice whatsoever in any explicit or implied manner. Always consult a qualified physician in all medical or pharmaceutical matters. “The Fat Bastard Gazette” is only the opinion of informed nonprofessionals for the general edification and entertainment of the greater public. 

No similarities to any existing names or characters are expressed or implied. We reserve the right to offend or support anybody, anything, or any sacred totem across the globe.

“THE FAT BASTARD GAZETTE” HEART, PARKINSONS VS. LOW CHOLESTEROL, ROLE OF CHOLESTEROL VOL. 1 NO. 17


Once again, fellow travelers it is time to reach out to the poor benighted Booboisie novitiates that remain

Ichebad  Chetem, Company Attorney
Ichebad Chetem, Company Attorney

ignorant of healthful living. In the spirit of bonhomie, we present in this issue’s first article a very simple, straightforward five-point question and answer guide to better health. A fifth grade student could understand the import of this simple guide. Enough said!

Your captain remains steadfast in the use of statins to combat high serum cholesterol and advocates the use of triglyceride lowering drugs against insidiously high triglyceride levels (fatty acids)

The next disparate article presents somewhat of a conundrum in reference to statins. Does one take statins and risk all manner of untoward effects of the drug or risk atherosclerosis and ischemic stroke. The Captain once again opts for the use of statins, to use a couple of lines from “The Shining,” Lloyd: What will you be drinking, sir? Jack Torrance: Hair of the dog that bit me, Lloyd. Parkinsons Disease affects only 1 to 2% of the population and of that population; many live in rural areas, drink well water, and are exposed over a period to herbicides.

Lastly, read a brief but informative article on the role cholesterol plays in nerve and brain function. We included this article to dispel confusion as to the importance of having a certain amount of cholesterol for daily cellular function, without it our nervous system would short circuit.

Five Heart Healthy Questions To Ask Yourself

by SILVIA FERNANDEZ

February 22, 2015

Question number one: Do I Eat Healthy? Many people claim to eat healthy but either do not or simply do not know what it means. The American Heart Association describes a healthy diet as one which includes 4.5 servings of fruits and vegetables every day, with a 1,500 mg limit on sodium.

heart2a1t
Heart with bypass graft

Question number two: Am I At A Healthy Weight? This is important because even heavier people can still be at a healthy weight. It really depends, actually on your diet as well as your fitness level.
Which leads us to…

Question number three: How much Do I Exercise? Answering this question can be somewhat complicated because recent studies have just shown that even mild exercise can provide great benefit for many people. However, if you are at an unhealthy weight or have particular health conditions which would benefit from a more regimented exercise schedule, it may be wise to consider it.

Question number four: How is My blood Pressure? High blood pressure is, of course, very bad for your heart. Diet can help, but so can the reduction of stress in your life, so be sure to weigh several factors.

Question number five: How is My Cholesterol? While a recent study has indicated that cholesterol regulations of the past no longer apply, those who wish to keep their heart in top shape might benefit from, at least, minimally restricting cholesterol.

Should Statins Remain A Parkinsons Treatment

by SILVIA FERNANDEZ

February 23, 2015

Statins have lately been the go to drug for many conditions, but a new study has investigated them more deeply to weigh the benefits and side effects.

And this investigation has realized a somewhat surprising result.

“The adverse effects suffered by people taking statins are more common than reported in the media and at medical conferences,” explains Diamond and Ravnskov.

The study go on to say, “Increased rates of cancer, cataracts, diabetes, cognitive impairments, and musculoskeletal disorders more than offset the modest cardiovascular benefits of statin treatment.”

Study author Xuemi Huang, comments, “We confirmed our previous finding that high total cholesterol and LDL cholesterol were associated with a lower risk of PD (Parkinson’s disease).” The Penn State College of Medicine professor of neurology at Penn State College of Medicine continues, “Moreover, statin use over the course of the study did not protect against PD, and in fact appeared to increase PD risk in the long term.”
Statins
Huang goes on to say, “Statins have been proven to be effective in the primary and secondary prevention of cardiovascular events and stroke. Although some have proposed that statins might be a ‘cure-all’ drug, this might be a case where what’s good for the heart isn’t good for the brain.”

He also tries to explain the results of the study in regards to Parkinson’s Disease: “One possibility is that statin use can be a marker of people who have high cholesterol, which itself may be associated with lower PD risk. This could explain why some studies have found an association between use of these medications and low incidence of PD. Most importantly, this purported benefit may not be seen over time.”

Of course this just warrants more research; and Huang cautions physicians to learn more about statins. “This is evidence that personalized medicine is better than a one-size-fits-all approach,” he says.


Myelin Sheath

A typical nerve cell is composed of a cell body, a narrow tubular portion called an axon that conducts an electrical signal away from the cell body and a branching axon terminal that links to receiving nerve cell bodies. Some nerve cell axons, such as those running from your spinal cord to your extremities, may be a meter or more in length. Electrical impulses through these long nerve fibers, as well as through the white matter in your brain, must be insulated. Myelin is a layered material composed of phospholipid, cholesterol and protein that winds around nerve cell axons. Myelin insulates nerve impulses from neighboring nerve fibers, and it increases the speed of impulses through nerve axons.

Myelin Production

Myelin is produced in your nerve tissues by helper cells called glial cells, which are located adjacent to the nerve cells. Glial cells secrete myelin as an extension of their own cell membranes, and the secreted myelin spirals around your nerve cell axons to form segments of the myelin sheath. Many glial cells lined up along an axon are required to fully myelinate and insulate a long nerve cell. The composition of myelin is approximately 30 percent protein, 27 percent cholesterol and 43 percent phospholipid. Myelin production is absolutely dependent on cholesterol synthesis in the glial cells.

Brain Cholesterol

The weight of your brain is only a few percent of your body weight, but it contains about 25 percent of all of the cholesterol in your body. The majority of the cholesterol in your brain is present in myelin sheaths. Cholesterol circulating in your blood with lipoproteins cannot get past the blood-brain barrier, which prevents large molecules from entering your brain. Therefore, all of the cholesterol present in nerve tissue must be produced locally in nerve tissue. Your brain produces more cholesterol than it needs, and extra cholesterol is transported out of nerve tissue after conversion to a compound called 24-hydroxycholesterol. Many degenerative diseases in the brain, including Alzheimer’s disease, are linked with imbalances of brain cholesterol.

Captain Hank Quinlan, Owner and Publisher, Chief Curmudgeon
Captain Hank Quinlan, Owner and Publisher, Chief Curmudgeon with Sam Borsalino, Assistant Publisher

Dear Hail-Fellows well met, “The Fat Bastard Gazette” is written and edited by your favorite curmudgeons Captain Hank Quinlan and

Flatfoot  Willie, Corespondent at Large with fellow Staff Writers
Flatfoot Willie, Correspondent at Large with fellow Staff Writers

Staff (monkeys in the back room). We offer an ongoing tirade to support or offend anyone of any large dimension, cultural background, religious affiliation, or color of skin. This gazette rails against an eclectic mix of circus ring ne’er do wells, big ring fatty and fatso whiners, congenital idiots, the usual motley assortment of the profoundly dumbfounded, and a favorite of intelligent men everywhere, the

May the Most Venerable H. L. Mencken bless our unworthy but earnest attempts at tongue in cheek jocularity .
May the Most Venerable H. L. Mencken bless our unworthy but earnest attempts at tongue in cheek jocularity .

“Great Booboisie.” Nor shall we ignore the wide assortment of shirkers, layabouts, and slugabeds.

Latest office staff confab at Fat Bastard HQ.
Latest office staff confab at Fat Bastard HQ.

All this and more always keeping our major focus on “Why so fat?”  Enough said? We at “The Fat Bastard Gazette” think so. If you like what you read, and you know whom you are, in this yellow blog, tell your friends. We would be elated with an ever-wider readership. We remain cordially yours, Captain Hank Quinlan and the Monkeys in the back room

“The Fat Bastard Gazette” does not purport to offer any definitive medical or pharmaceutical advice whatsoever in any explicit or implied manner. Always consult a qualified physician in all medical or pharmaceutical matters. “The Fat Bastard Gazette” is only the opinion of informed nonprofessionals for the general edification and entertainment of the greater public. 

 No similarities to any existing names or characters are expressed or implied. We reserve the right to offend or support anybody, anything, or any sacred totem across the globe.