HOW TO SURVIVE A HEART ATTACK WHEN ALONE

Since many people are alone when they suffer a heart attack, without help, the person whose heart is beating improperly and who begins to feel faint, has only about 10 seconds left before losing consciousness. However, these victims can help themselves by coughing repeatedly and vigorously. A deep breath should be taken before each cough, deep and prolonged, as when producing sputum from deep inside the chest. A breath and a cough must be repeated about every two seconds without let up until help arrives, or until the heart is felt to be beating normally again. Deep breaths get oxygen into the lungs and coughing movements squeeze the heart and keep the blood circulating. The squeezing pressure on the heart also helps it regain normal rhythm. This allows the heart attack victim to get to a hospital.

TOTAL RECALL

Keep your memory sharp with these brain boosters. Scientists aren't completely sure where memory resides, but when a brain is damaged by the aging process, the ability to remember can decline significantly. Fortunately, this isn't an inevitable side effect of living a long life. Here is a list of four things that you can do to help you maintain and improve your memory.

1. Keep Fit: If you have a healthier cardiovascular system, you're less likely to manifest memory problems. A study of 1,504 people, published in Circulation Journal of the American Heart Association found that as people get older, cardiovascular fitness seems to protect the brain from shrinking. Regular aerobic exercise, such as brisk walking or more vigorous activity may help keep you fit both mentally and physically.

2. Stay Socially and Mentally Engaged: People who are more socially and mentally active or have an occupation that is more challenging and complex, tend to have less Alzheimer"s disease and fewer problems with their memory and thinking. Spending time with your friends making new ones, doing volunteer work, and having hobbies that are creative and challenging all beat watching television.

3. Continue to Learn: Having more formal education is a good start, but continued learning is equally, if not more important. Learning to play a musical instrument or speak a foreign language are also good choices.

4. Get the Right Nutrients: Key memory boosting nutrients, such as omega 3 fatty acids from fish, nuts, or supplements, and antioxidants. Berries, green tea, concord grape juice, and tropical juices such as acai, are very good antioxidant sources.

REVERSING DIABETES

You can do something to prevent -even reverse -type 2 diabetes. A diagnosis of type 2 diabetes is often met with anger, shock, and , perhaps worst of all, belief that nothing can be done about it. In conventional medical thought, the disease cannot be cured, patients are not generally expected to make significant lifestyle changes, and at best, complications such as kidney disease, blindness,and amputations can only be delayed- not averted. Literature from the American Diabetes Association (ADA) paints a hopeless picture. However according to president Robert Rizza, MD, "If you stay lean and fit, you reduce your chances of getting the disease by 95 percent. Its almost totally preventable. " The same factors that prevent type 2 diabetes can also reverse it. The Big Lie: "Very few health professionals use reverse and diabetes in the same sentence, says Jamie Ritter- Friesen, MPH, a certified diabetes educator (CDE), ands diabetes lifestyle consultant at New Hope Medical Center in Henderson, Nevada. But the idea that diabetes cannot be reversed is, she says "a big lie," one that keeps people dependent on drugs and brings about depression because there seems to be no hope. When faced with physicians, family, and friends who believe deteriorating health is inevitable after a diabetes diagnosis, says Ritter - Friesen, "it:s easier to go into denial then buck the system "But in her 23 years of education people on how to reverse the disease, she says, 'Ive seen a lot of people pull out of it, although it;s not always easy." False ideas can be dangerous. A common one says Ritter Friesen, is the belief that if type 2 diabetes runs in your family, there is nothing that you can do about your own condition. Other harmful beliefs include thinking there is no time to exercise or prepare healthful meals, or that it;s impossible to make changes. "Well -meaning friends and family can sabotage attempts at a healthier lifestyle It takes determination to make lasting lifestyle changes, and people need help to succeed. However , there:s no denying that regular exercise and a truly healthful diet are a good way to beat the disease. Stress plays a major role in all kinds of disease, including diabetes. Many people allow life to run over them like a steamroller says Jamie Ritter Friesen MPH, CDE. "Take your life into your own hands," she advises. Have positive relationships, have some humor in your life, take a spiritual walk and let the sun touch your skin, and breathe some fresh air every day. On a physical level a mostly plant based diet naturally results in weight loss, and along with exercise, can bring blood sugar levels back to normal. At each meal, aim for two- thirds of the plate to be filled with vegetables, whole grains, and beans, with the remaining third with fish or lean animal protein such as chicken, turkey or lean beef. A vegetarian or vegan diet has been shown to be an effective dietary strategy for some with type 2 diabetes. As for exercise, walking is a good start and usually begins to reduce blood sugar immediately.

Face the Fats they're not all bad

Witht the holidays upon us, you may be looking for a way to avoid packing on the pounds. Get a head start by learning about one of the weight gain's major themes: fat. Our bodies rely on fat for proper immune function, nervous system maintanance hormone production and vitamin absorption, but most of us know that not all fats are beneficial. Saturated fats, which are semisold at room temperature, have been linked to heart disease, cancer, and inflamatory disorders. Found in meats, butter, cheese, milk, and fuul fat yogurts, these fats should be consumed in moderation.
Luckily nature provides fats that work in our favor. Healthful unsaturated fats come in two varieties monounsaturated and polyunsaturated fats. These fats are liquid at room temperature and help to lower total cholesterol, thereby reducing the risk of heart disease. It is important to limit not eliminate fat in your diet. Consuming healthful fats is a grrat way to add flavor and variety to your meals and to reap the associated benefits that come with it.

1. Olive Oil: Rich in oleac acid an omega 9 monounsaturated fat, olive oil may help fight against the development of Type 2 diabetes.
2. Nuts & Seeds: Nuts and seeds make the perfect heart healthy snack. Don't limit yourself to just one kind through try almonds, walnuts, Brazil nuts, hazelnuts, macadamia nuts, pecans, pine nuts, and pistachios well as sesame and sunflower seeds.
3. Avocado: Second only to olives in monounsaturated fat content avocados are useful in reducing bad cholesterol levels while increasing good cholesterol.
4. Cold Water Fish: Providing protection against heart disease, Alzheimer's disease, and many forms of cancer, cold water fish contains high levels of monounsaturated fats and omega 3 fatty acids. Aim for a serving of salmon, mackerel, or herring two times per week or consider fish oil supplements.
5. Safflower Oil: One study of obese postmenopausal women with Type 2 diabetes found that supplementation with safflower oil increased lean muscle mass and improved blood sugar levels. The women consumed just under two teaspoons of safflower oil per day an amount easily obtained in dressings or by using safflower oil as a substitute for butter when sauteing.

Stress less herbs to help you live longer & better

Did you know that up to 90% of doctor visits are connected to stress in some way. It is a factor in an astounding number of health conditions, from headaches and depression to stomach issues, heart disease and compromised immune function. It even affects how long you'll live, since chronic stress compromises longevity. Not all stress is bad of course it does serve as a motivator to complete tasks. However excessive stress results in damaging wear and tear to the mind, body, and soul. Fortunately there are numerous natural remedies that fortify the body's resistance to stress and ease stress triggered health chains. Wound- up - anxious types would do well to increase their levels of essential fatty acids called omega 3s (which include EPA and DHA). Supplementing with omega 3 which can be found in fish oil-m dials down stress in the body. Omega 3 plays an important role in regulating nerve cells throughout the body including the brain. Supplementing with omega 3 helps adults remain unruffled by normal pressures in life and keeps tension in check during highly stressful times. Researchers have demonstrated this benefit by giving university students fish oil supplements during their final exams. The American Psychiatric Association (APA) recognizes the important connection between omega 3 and mental health by recommending that all adults get at least two servings of fish a week. For those with mood and anxiety issues getting enough omega 3 is even more crucial which is why the APA recommends at least 1000 milligrams (mg) of EPA and DHA daily for this group. Sitting down with a cup of green tea is certainly a soothing ritual but if its green tea that your savoring there's even more reason to feel calm. Green tea contains a compound called L-theanine that acts as a natural stress reliever. It may also help keep blood pressure in check and counteract the stimulant effects of caffeine. After L- theanine enters the body certain neurotrotransmitters (namely serotonin and dopamine) are altered so that a state of relaxation is triggered relaxing the mind without causing any drowsiness. The ability to focus on taxing mental exercises may increase with L-theanine even as a person feels herself unwinding. Adaptogenic herbs come to the rescue during stressful times by enabling the body to deal with difficult situations in a more effective manner. Asian ginseng is the best known of the adaptogenic herbs, but there are others that deserve consideration for stress management, including Ashwagandha and Rhodia. Asian ginseng inhibits the production of stress hormones Ashwagandha has been shown to produce a sense of calm on par with prescription anti anxiety drugs, and Rhodia fortifies the body against both physical and mental stressors. While stress is inevitable it's good to know that natural remedies are available to help us face the challenges of life's ups and downs.

The power of whole foods

Fall's harvest offers an abundance of whole foods. Now is the time to choose fresh corn, squash, tomatoes, apples, peaches, and pears, all bursting with taste and full of nutrients. When we eat whole foods we're consuming food in it,s natural state and getting the full benefits of it,s vitamins, minerals and antioxidant phytochemicalls. Whole foods think potato instead of french fries haven't been processed which can remove essential nutrients. During processing some of a food's vitamins and minerals may be artificially added back in, but it's not likely to be as healthy as the original. Processing also tends to remove fiber at the same time it can add salt, sugar, and trans and saturated fats. Many studies have linked a diet high in fruits, vegetables, and whole grains with the decreased risk of cardiovascular disease, various cancers, and type 2 diabetes. According to the American Institute for Cancer Research, cancer rates could drop by as much as 20 percent if we eat at least five or more servings of fruits and vegetables every day: So this fall, resolve to eat to your health!

Although we now have access to a global marketplace, buying food grown thousands of miles away has its downfalls. Crops may be harvested before they reach full maturity, sacrificing flavor and nutrition. Shipping long distances impacts the environment and adds cost. While it may not be possible to eat organic; local food year round where you live, it's smart to do so when you can. A freshly harvested ear of organic corn or a crisp apple is as nutritious as it's going to be. When you spend your food dollars locally you help to support farmers, their families, and ultimately your community

Coconut Water the new sports drink

If you need an extra boost after exercising, coconut water may be just the right thing. Coconut water is the clkear liquid derived from young coconuts, not the thicker, white liquid known as coconut milk, which is a mixture of water and cocount pulp. Long popular in the Caribean and Southeast Asia, coconut water is one of the fastest growing drinks in the United States. Studies show that coconut water helps rehydrate the body after exercise. It contains the electrolyte minerals sosium, potassium, and magnesium common in sports drinks. Research finds that drinking sodium enriched coconut water is as good as ingesting a commercial sports drink for whole body rehydration after exercise induced dehydration." Many other health claims have been made about the beverage but research is limited coconut water also contains vitamin C, selenium, and phytochemicalls.