Modifications You Can Make To Support the Hardest Working Muscle In Your Body – Your Heart

Modifiable Risk Factor 6: Smoking

Smoking is the most preventable cause of death in the United States. Even second hand smoke, constantly breathing in smoke from someone else’s cigarette or cigar also increases your risk of developing heart disease and other serious conditions like cancer. If you smoke the best thing you can do for your health and the health of others around you is to quit. Discuss quitting with your doctor. He or she can help direct you to a smoking cessation program that’s right for you.

So because February is Heart Health Month – Natural Solutions and our brand partner, Shaklee want to be sure you are taking special care of your most prized possession, your heart. Learn if you have any risk factors and take the necessary action outlined in this Bulletin to modify your risk – starting today. Start by following a heart healthy weight and inch loss plan and increasing your physical activity level. In addition, consider the use of heart-smart dietary supplements as added nutritional support. Incorporate soy protein and soluble fiber into your diet. Eat a diet rich in plant foods like whole grains, fresh fruits and vegetables, other lean protein and heart healthy fats. Be sure you are consuming adequate amounts of homocysteine lowering folic acid, Vitamins B6 and B12. Make sure to get plenty of omega-3 fatty acids. If you are concerned about contaminants in fresh fish, consider a pharmaceutical grade fish oil supplement that will bring you a full spectrum of omega-3 fatty acids including EPA for hearth health and DHA to support brain function. And don’t forget about Coenzyme Q10, to prevent the oxidation of LDL cholesterol, the form of cholesterol that makes up the plaque that builds up inside artery walls. People who take statin type drugs may be depleted in coenzyme Q10.
So, enjoy a few bites of mouth-watering dark chocolate on Valentine’s Day (for its heart healthy polyphenols, of course) and then go for a walk with your “honey.” Talk about your excitement about incorporating exercise, healthy eating and wise supplementation into your daily routine so that you can enjoy the coming year with energy and vitality–and the confidence that you are taking care of your heart.

AND THE BEAT (HEART BEAT THAT IS ) GOES ON

Modifiable Risk Factor 4: Having Type 2 Diabetes
Type 2 Diabetes is a serious and increasingly common disease in which the body doesn’t properly use insulin, the hormone produced by the pancreas that is responsible for transporting sugar in the blood into cells of the body where it can be metabolized. Left untreated, blood sugar levels increase and will damage blood vessels, thus increasing the risk of having a heart attack or stroke. Being overweight and sedentary are two big risk factors for developing Type 2 Diabetes, and once again, modest weight loss can help prevent diabetes from developing in the first place. If you already have diabetes, weight loss, improvements in your diet and the addition of fiber can help to naturally improve your blood sugar control. Regular visits to your health care provider are critical if you already have diabetes. If you have a family member with diabetes or you are overweight, have your doctor screen you for diabetes, which can often be without symptoms until it is advanced.

Modifiable Risk Factor 5: Being Physically Inactive
Being a couch potato increases your likelihood of developing heart disease. And increasing your physical activity can make a big difference. If you’re overweight it will help you burn calories, it will also help lower your blood pressure and improve your cholesterol. The American Heart Association recommends 30 minutes a day, most days of the week. If you don’t have time to do all 30 minutes at once, no worries, breaking it up into shorter periods of exercise is fine just be sure it all adds up to 30 minutes a day. In addition to vigorous activities like walking, running, or swimming, simple day to day activities count too. Activities like gardening, housework, mowing the lawn are all activities that can help improve your heart health.

We continue the discussion on RISK FACTORS

Modifiable Risk Factor 2: Having High Blood Cholesterol levels
You can have high cholesterol and not know it because in the early phases of accumulation of cholesterol plaque in your arteries, there are no symptoms! This buildup of plaque can narrow your arteries and reduce blood flow ultimately leading to arterial blockage or blood clots in arteries that feed the heart and brain. This in turn can cause a heart attack or stroke. Lifestyle changes like improving your diet and increasing your physical activity can help lower your cholesterol. Consistently eating a diet rich in whole grains, fresh fruit, vegetables, legumes and low fat sources of protein (like soy protein) can help lower cholesterol and protect your heart. The FDA has recognized that the consumption of 25 grams or more of soy protein per day may reduce your risk of heart disease. Choosing healthy sources of fats is also incredibly important. You need to limit your intake of saturated fat (the type found in beef, butter, cheese and regular fat dairy products) and completely avoid trans fats (found in fast foods, bakery products, packaged snack foods and some margarines) as these have been clearly linked to increasing the risk of heart disease. Simultaneously, it is prudent to switch to monounsaturated fats (found in olive oil, avocado, nuts and seeds), as regular consumption of these fats has been shown to decrease your risk of heart disease. Another important heart healthy fat is omega-3 fatty acids, a type of polyunsaturated fat found in foods like fish and flaxseed that may also help protect your heart by decreasing your risk of heart attack, protect against irregular heartbeats and helping to lower triglycerides and blood pressure. Fiber is another important part of a healthy diet. Look for dark breads that contain at least 3 grams of fiber per serving, whole grain cereal that provides at least 6 grams of fiber per serving. Fiber supplements that provide at least 5 grams of fiber, preferably a blend of soluble and insoluble fiber are a prudent addition for anyone dealing with elevated lipids.

Modifiable Risk Factor 3: Having High Blood Pressure
You can also have high blood pressure or hypertension and not know it. With elevated blood pressure, your heart is working harder than normal, pushing your blood with too much pressure against your artery walls. This in turn may enlarge your heart and damage your arteries and significantly increase your risk of having a heart attack or stroke. What can you do? Well, if you are overweight, losing weight can make a significant difference in your blood pressure. Eating a heart healthy diet rich in plant foods and heart healthy fats can also help. And make sure to get adequate amounts of potassium, calcium and magnesium but watch your sodium intake. Studies indicate that populations who consume diets rich in potassium, calcium and magnesium, but limit sodium intake have lower blood pressure. Regular physical exercise also tends to strengthen the cardiovascular system and lower blood pressure. And, again, omega-3 fatty acids have been shown to support healthy blood pressure and help to maintain healthy heart rhythm.

Modifications You Can Make To Support the Hardest Working Muscle In Your Body –

Your Heart it beats on average 100,000 times a day and pumps the equivalent of 2,000 gallons of blood each day. Imagine what a workhorse our hearts must be! So vital to our life and yet not well taken care of by most of us. Heart disease continues to be the leading cause of death in the United States, claiming close to a million lives each year. Over 30 million Americans live with the burden of heart disease; 60 million Americans have been diagnosed with hypertension, a major risk factor for heart disease.

While traditionally considered a “man’s disease,” heart disease has become a serious health challenge for women as well. Cardiovascular disease kills over 500,000 women each year, more than the next seven causes of death combined. To give you a perspective, 1 in every 2.5 women will die of heart disease and stroke, compared to 1 in every 30 women who will die from breast cancer. What may be the most important information is that heart disease in women presents with different symptoms and physicians tend to under-diagnose the disease in women. In fact, more than half of women who die of coronary heart disease have either had no classic symptoms, or have been misdiagnosed as anxiety, stress or musculoskeletal disorders. Part of the challenge comes from the fact that coronary artery disease in women tends to present with symptoms like shortness of breath or fatigue rather than the classic “crushing” substernal pain that is more typical in men. Research conducted by NIH with 515 women surprisingly revealed that fewer than 30% of women reported having chest pain or discomfort prior to their heart attacks, and 43% reported have no chest pain at all during any phase of the attack. The most common symptoms they reported were unusual fatigue, sleep disturbances and shortness of breath. So, whether you are male or female, today is the day to put your heart health on the radar screen.

So, let’s talk about what you can do. First of all, let’s assess your risk and then determine what you can do to lower your risks. Yes, there is much you can do to hopefully prevent a catastrophic event from happening to you down the road! The seven major risk factors for coronary artery disease are: 1) family history, 2) obesity, 3) hypertension, 4) elevated cholesterol and triglycerides, 5) Type 2 Diabetes, 6) smoking and 7) sedentary lifestyle. Well, only one of these risk factors is not in your control. You cannot change your family history, but knowledge is good –so, if your family tree includes heart attacks, strokes and diabetes, it behooves you to look at the other 6 risk factors – because these are all modifiable risks that you have control over! Knowing your risk factors is the first step in preventing heart disease. Once you know your risk factors, you can begin to take the steps needed to reducing your chances of developing heart disease.

Modifiable Risk Factor 1: Being overweight or obese
If you’re like 65% of Americans who are overweight or obese the number one thing you can do to reduce your risk of heart disease is to achieve a healthy weight. Too much body fat, especially around your waist, puts you at higher risk. Being overweight or obese also increase your risk of other conditions like high cholesterol and triglycerides, stroke and Type 2 Diabetes. So by losing weight you can begin to reduce your risk of heart disease. And the good news is you don’t have to lose a lot of weight to start to improve your health. Modest weight loss of even as little as 5-10% can significantly improve your cholesterol, blood pressure and risk of developing Type 2 Diabetes.

This week I’m going to be talking about two new clinical studies on coenzyme Q10. But first, a bit of background:

1) Coenzyme Q10 plays two important metabolic roles in our bodies. It is a potent antioxidant and it protects
other naturally occurring antioxidants such as vitamin E. In addition, coenzyme Q10 is an essential component
of the system that our cells use to generate energy.

2) When we are young, we produce all the coenzyme Q10 that we need, but as we age we gradually lose the ability to produce coenzyme Q10. That may be significant for many of us because low coenzyme Q10 levels are associated with congestive heart failure in the elderly.

3) The statin drugs that are widely prescribed to lower cholesterol and reduce the risk of heart attacks block
coenzyme Q10 synthesis – leaving us dependent on exogenous sources of coenzyme Q10.

4) While the chemical name of coenzyme Q10 is ubiquinone – meaning that it is ubiquitous – most foods actually provide only small amounts. The best food sources of coenzyme Q10 are organ meats, fish and the germ portion of grains – but the top two sources (heart & kidney – everybody’s favorite foods) supply only 2-3 mg of coenzyme Q10 per ounce.

5) The Daily Value (DV) for coenzyme Q10 has not been established. Some experts feel that 30 mg/day is
satisfactory for healthy adults while others feel that the daily intake should be in the 100 to 300 mg/day
range – especially for people at risk of cardiovascular disease.

Now to the studies:

The first study (Lee et al., Nutrition, doi: 10.1016/j.nut.2011.06.004) asked whether coenzyme Q10 could increase antioxidant potential and reduce oxidative stress in patients who already had coronary artery disease

43 subjects (average age 75) with confirmed coronary artery disease were given either a placebo or 150 mg/day of coenzyme Q10 for 12 weeks.

At the end of the period the 150 mg/day group had significantly higher levels of the antioxidant enzymes catalase and superoxide dismutase and significantly lower levels of malondialdehyde (MDA, a marker of oxidative damage) than the placebo group.

The authors concluded: “Coenzyme Q10 supplementation at a dose of 150 mg/day can decrease oxidative stress and
increase antioxidant enzyme activity in patients with coronary artery disease”. And because oxidative stress
is involved in arteriosclerosis, they stated: “…it seems clear that coenzyme Q10 has a protective effect
against coronary artery disease”.

The second study (Diaz-Castro et al., European Journal of Nutrition, doi: 10.1007/s00394-011-0257-5) asked
whether coenzyme Q10 could reduce the oxidative damage, inflammation and muscle damage associated with
intensive exercise.

20 ultra-runners (average age 40) were given either placebos or capsules providing a total of 150 mg of
coenzyme Q10 prior to a 50 km run across Europe’s highest road in the Sierra Nevada.

In the placebo group markers of inflammation and oxidative stress increased significantly during the run, and coenzyme Q10 supplementation significantly blunted this response.

Similarly, urinary levels of creatinine (a measure of muscle damage) were much higher at the end of the run
for the placebo group. Again coenzyme Q10 supplementation significantly diminished the increase in urinary creation caused by the run.

The authors point out that while exercise has many health benefits, it can also induce oxidative stress and inflammation – which is not the reason that most of us exercise. They concluded: “Therefore, the knowledge
gained from these findings will provide a foundation for similar CoQ10 supplement therapies in athletes
performing strenuous exercise in order to reduce the undesirable effects of evoked oxidative stress and
inflammation signaling during high intensity exercise and reduce the muscle damage induced”.

What is the bottom line for you?

1) On the positive side these studies suggest that coenzyme Q10 supplementation may be beneficial whether you are young or old – and whether you are athletic or just trying to reduce the risk of heart disease.

2) Also, while these are individual studies they are consistent with a number of other recent studies of
coenzyme Q10 supplementation in the 100 to 300 mg/day range.

2) On the negative side, many more studies will be required to determine whether the effects seen in these
studies result in long term benefits of coenzyme Q10 supplementation.

The most significant human study to date, which supports the health-enhancing benefits of resveratrol that may address many of the chronic age-related diseases of our time, has just been published!

In a study published this month in Cell Metabolism, Dutch researchers showed that taking a resveratrol supplement for 30 days significantly lowered multiple markers associated with heart disease, diabetes, cancer, and many other chronic diseases. These include markers of inflammation, improved mitochondrial capacity, lowered blood pressure, and blood glucose.

Since inflammation is at the root of literally hundreds of diseases, this has immense potential health implications. And we know that chronic inflammation leads not only to age-related diseases but to accelerated aging, as well! This study also showed reductions in both blood pressure and triglyceride levels, both of which are associated with heart disease risk.

Diabetes has increased a whopping 35% in just the past decade. Until now, the only nonpharmacologic way to improve insulin sensitivity and reduce your risk of developing diabetes has been calorie restriction and weight loss—which is so very hard for people. This study would suggest that adding a high potency resveratrol supplement may help improve your insulin sensitivity and lower blood-sugar levels.

Anyone out there too tired to exercise? Well, this study may provide an answer for this, as well! These study participants showed significant increases in markers of mitochondrial function. Mitochondria are your body’s energy producers that tend to decrease in number and output as we age. The increases seen in this study were similar to those seen with endurance training. So get some of the energy benefits associated with exercise and ramp up your mitochondria just by taking a resveratrol supplement! Sounds too good to be true, but I must say the results here are compelling and exciting.

Back to school shopping, anxiety over who your child’s teacher will be this year, sending your oldest (or
youngest) child off to college—all very exciting activities, but not without a bit of stress for all involved. And to add to all of these very typical types of activities and concerns, we have some new and additional threats to staying healthy. So it has never been more important to focus on doing all you can to protect your family’s health—beginning with arming yourself with the latest information. Your ability to stay well and not fall prey to circulating pathogens rests upon the vibrant functioning of your immune system, and an optimally healthy immune system occurs when you are doing a few simple things:

1) Eat a healthy diet, full of antioxidants and immune supporting nutrients. This means avoiding the fast food restaurants (generally empty calories) and committing to eating at least FIVE servings of fresh fruits and vegetables every day—salads, stir-fry vegetables with chicken breast or salmon or hearty stews or soups made with plenty of colorful vegetables!

2) Be sure you are taking supplementation to support immune health. Your favorite version of Vitalizer™ along with Nutriferon® provides a solid nutritional foundation for immune function. Sustained Release Vita C® (or Chewable Vita C®), Optiflora® Probiotic, and Defend and Resist Complex can be added for additional support on an as needed basis. For children ages 10 and younger, choose Incredivites™ with immune supporting lactoferrin and more vitamin D, and our terrific ShakleeBaby™ Multivitamin & Multimineral Powder with clinically tested prebiotics and more Vitamin D to help support immune function.

3) Get plenty of rest. Your immune system can be very negatively impacted by inadequate sleep. Your school age children require at least nine hours of sleep each night so be sure that becomes a routine as the school year gets started. And Moms and Dads, you need seven and a half to eight hours yourself!

4) Talk to your doctor about immunization. We encourage everyone to speak with your doctor to determine if vaccination is right for you, especially if any member of your family falls into one of these target groups at higher risk identified by the Centers for Disease Control and Prevention (CDC): pregnant women, people who live with or care for children younger than six months of age, health care and emergency medical services personnel with direct patient contact, children six months through four years of age, and children five through 18 years of age who have chronic medical conditions. Click this link to learn more: http://www.cdc.gov/h1n1flu/vaccination/public/vaccination_qa_pub.htm.

5) Wash your hands frequently. You don’t need antibacterial soaps; in fact, many experts are concerned that the widespread use of antibacterial products may contribute to the increasing prevalence of resistant bacteria that antibiotics do not work against! So, use plain ordinary soap, warm water, and wash your arms and wrists and lather up for 30 to 60 seconds before rinsing off. When hand washing is not possible, hand sanitizers are sometimes recommended.

6) Wash down your countertops, bathroom wash areas, and other hard, non-porous surfaces that
your hands contact with an effective germicidal product such as Shaklee Basic-G®. Basic-G has been tested and shown to be effective in neutralizing influenza type A viruses as well as a host of other 2 microorganisms and the EPA has issued a statement that it believes, based on available scientific information, that the currently registered influenza A virus products will be effective against the 2009 – H1N1 flu strain and other influenza A virus strains on hard, non-porous surfaces.

Find Healthy Ways to Manage Stress
While motherhood has its challenges, the rewards definitely make it well worth it—right, Moms? Think of those adorable Mother’s Day cards or the very special breakfast in bed served by your 8-year-old—who wouldn’t sign up for this? So, be the best mom you can be by finding healthy ways to deal with whatever stresses you have in your life. What you can do:

1) Identify the stressors in your life. These may be marital problems, conflicts at work, family illnesses or
just the day-to-day schedule you keep. Once you’ve identified what the primary causes of stress are for you, you can begin to figure out how to either change your stressors or learn to manage them better.

2) Schedule personal relaxation time. Although the demands of your “juggling act” place major obstacles to finding some “down time”, setting a side a few minutes a day just to breathe, collect and organize your thoughts, can work wonders. Start small. Schedule 10 minutes a day to simply do nothing but sit and breathe. Deep breathing can help bring your heart rate and breathing back to normal, so you can clear your mind. Once you’ve accomplished that on a regular basis, consider taking up yoga or meditation.

3) Good nutrition through healthy food choices plays a crucial role in your ability to withstand times of extra stress. Carbohydrate, protein, fat, vitamins and minerals are all important for energy, mental concentration, and emotional stability. Along with the stress induced effects on digestion and your immune system, stress may increase your body’s need for certain nutrients so you may need an extra healthy diet to stay focused, alert, energetic and to ward off colds and flu. So choose a variety of foods and be sure to eat complex carbohydrates from whole grain breads and cereals, beans and legumes and fresh fruits and vegetables, lean protein from fish, chicken, soy and nonfat or low-fat dairy and select heart-healthy omega-3 fats from fish, avocado, nuts, olives and seeds. Cut back on junk foods, sodas, alcohol and caffeine-containing beverages.

4) Get some extra sleep. Sleep deprivation not only contributes to weight gain and feelings of fatigue, it can also increase medical expenses, sick days and accidents. When you sleep well, you wake up feeling refreshed, alert and ready to face your daily challenges. To help you get a better night’s sleep try to maintain a regular bed and wake time schedule, even on the weekends; establish a regular, relaxing bedtime routine; create a sleep conducive environment (dark, quiet and comfortable); and try not to eat a meal, drink alcohol and caffeinated beverages or exercise within a few hours of bedtime.

5) Although exercise right before bed time can disrupt sleep, an active lifestyle can actually help control
stress and improve sleep patterns. Exercise can not only help reduce anxiety and increase productivity which can help you handle stress better, but also helps control your appetite and burn calories which can help you maintain a healthy weight. And let’s not forget about the cardiovascular benefits of exercise – it not only strengthens your heart, it can help lower blood pressure, blood cholesterol and triglycerides which in turn reduces your risk of heart disease and stroke.

6) Supplement your diet. Fill in nutritional gaps with a well-balanced, high-quality multivitamin/mineral supplement. Look for one that provides at least 100% of the daily value for 21 essential nutrients including the B vitamins folic acid, B12 and B6 to help promote heart health, the antioxidant nutrients, vitamin C and E which support immune function and protect against free radical damage and key bone health nutrients like calcium, vitamin D and magnesium. Supplement the omega-3s in your diet with a top quality, pharmaceutical grade fish oil supplement. For digestive health, take a probiotic supplement to help maintain healthy intestinal microflora and for additional stress relief, try botanical ingredients like Ltheanine from green tea and ashwaganda. L-theanine has been shown to facilitate the generation of alpha brain waves, which are associated with a relaxed yet alert mental state, and ashwaganda is an Ayurvedic herb traditionally used in India to enhance the body’s ability to adapt to stress.

And lastly, if getting to sleep remains a challenge, occasionally try herbal ingredients like valerian which can help you maintain a calm state and promote restful sleep. We all know that being a mom takes an extraordinary amount of patience, love and discipline. That’s what makes moms so special! But juggling family, finances and work commitments can really be stressful, so remember this Mother’s Day to keep things in perspective –prioritize wherever you can, delegate responsibilities, eat right, stay active and TAKE YOUR SUPPLEMENTS! But, most of all, make time for what’s really important – taking care of yourself, so you can be the best mom ever!

Mothers are the world’s best jugglers: arranging family schedules from soccer to band practice to doctor’s appointments, planning meals, and dealing with money issues, childcare and work — they seem to do it all. There is a price to pay, however—the evidence is mounting that women today are experiencing more stress at every stage of their lives than ever before. With all that responsibility, many moms are left feeling tired and stressed out. That stress contributes to poor sleep habits which in turn can contribute to emotional issues, job issues and weight gain. According to a 2006 survey by the American Psychological Association, women are more affected by stress than men and report engaging in unhealthy behaviors such as comfort eating, poor diet choices, smoking, and inactivity to help deal with stress. The same survey showed women report feeling the effects of stress on their physical health more than men. So, to start the new year off right, now is a good time for moms and their families to recognize the
importance of addressing stress and learning to manage it in healthy ways.

The Stress Response

The stress response, often referred to as the “fight-or-flight” reaction, is an inborn part of your autonomic
nervous system, and, as such is a rapid and automatic response to a physical (or emotional) threat. It provides you the energy, speed and concentration you need to protect yourself or to run as fast as possible. When you encounter such a threat, a tiny region of the brain (the hypothalamus) sets off an alarm system in your body. Through a combination of nerve and hormonal signals, this alarm stimulates your adrenal glands to release the stress hormones, adrenaline and cortisol. Adrenaline increases your heart rate, elevates your blood pressure and mobilizes energy nutrients (glucose, amino acids and fatty acids) from body stores to meet energy needs. Cortisol, your body’s primary stress response hormone, increases blood sugar, enhances the uptake of sugar into the brain and increases the availability of amino acids for repairing body tissues. Cortisol also works to inhibit body functions that are nonessential during times of acute stress, like the body’s immune response, digestive processes, reproductive system and growth processes.

Ordinarily, the stress response is self regulating and once the crisis has passed, hormone levels drop, heart rate and blood pressure normalize and other systems resume their regular activity. However, acute physical threats aren’t the only events that trigger the stress response. Chronic psychological threats, such as stress at work or home, conflicts with family and friends and major life changes (divorce, death in the family) can all activate the same alarm system. Even the typical demands of daily life such as driving in traffic and normal parenting demands can contribute to your body’s stress response. It is this chronic activation of the stress response that’s problematic and can be exceedingly detrimental to your health.

Stress and Your Health

Digestive Function– When you’re feeling stressed, it’s not uncommon to develop a stomach ache,
diarrhea or constipation. That’s because when you’re under stress, blood flow to the digestive system is reduced, stress hormones slow the release of gastric acid and slow gastric emptying. These same hormones can also speed up the action of the intestines. In fact, stress appears to play a role in the development of Irritable Bowel Syndrome (IBS), a cluster of symptoms, consisting of abdominal discomfort, bloating, constipation, and/or diarrhea. IBS is among the most common gastrointestinal disorders for which women seek medical attention. While the disease itself is not inherently different in women than in men, it is much more common among women by a ratio of 3 to 1.

Immune Response– The immune system is a complex balancing act between systems that respond to a
physical or emotional threat as well as the more specialized components that deal with responding to infection or cellular damage. To deal with acute physical threats, like let’s say a puncture wound or cut, the immune system reacts quickly by creating inflammation around the wound. However, when you experience chronic stress the same acute immune responses may not be beneficial in the long run. In fact when you’re under chronic stress, some features of your immune system are actually suppressed, increasing your susceptibility to infections. Other features of the immune system are permitted to run unchecked, increasing the risk of autoimmune disorders, conditions where your own immune system attacks your body’s own cells. Autoimmune diseases (i.e. lupus, rheumatoid arthritis, multiple sclerosis, and thyroid diseases) occur more often in women, usually striking in the child-bearing years. For example, compared to men, two to three times as many women get multiple sclerosis and rheumatoid arthritis each year, and when it comes to lupus, women outnumber men 9 to 1.

Cardiovascular and Nervous System Effects– Chronic activation of stress hormones also raises your heart rate, increases your blood pressure and blood lipids (i.e. cholesterol, triglycerides), all of which can increase your risk of having a heart attack or stroke. Remember that heart disease is the number one killer of women. If your “fight and flight” response never turns off, the by-products of cortisol may contribute to feelings of depression or anxiety. Forget where you parked the car, or set your keys down? Chronic stress also affects the operation and structure of brains cells involved in memory functions. Sleep Deprivation – Sleep is essential to good health but unfortunately, chronic stress and feelings of anxiety can often lead to sleep disturbances. This is especially true for moms with young infants and children, who already experience sleep challenges due to “middle of the night infant feedings” or disruptions in sleep due to young children waking in the middle of the night. According to the National Sleep Foundation, 60 percent of adults report having sleep problems a few nights a week or more. In addition, more than 40 percent of adults experience daytime sleepiness severe enough to interfere with their daily activities. Studies also suggest that women are also at greater risk for developing insomnia than men.

Obesity and Weight Gain – Another major down side chronic stress and sleep deprivation is the effect both of these can have on your weight. Cortisol levels appear to play a role in the accumulation of
abdominal fat (central obesity) which gives some people that “apple” body shape. Carrying excessive weight around your middle appears to increase the risk of both heart disease and diabetes. Sleep deprivation may also have a direct effect on metabolic hormones that control hunger and satiety. In a recent study, researchers at Stanford University and the University of Wisconsin found that subjects who consistently slept for 5 hours compared to those who slept for eight, had a 15% increase in ghrelin, a hormone produced in the stomach that triggers appetite, and a 15.5% decrease in leptin, another hormone produced by fat cells, which serves as a signal indicating insufficient energy stores and the need for consuming more calories. Lack of sleep also appears to increase the risk of weight gain. Data collected from the Nurses Health Study, revealed women who slept for five hours a night were 32% more likely to experience major weight gain (an increase of 33 lbs or more) and 15% more likely to become obese over the course of the 16-year study compared to women who slept seven hours. Scary!

Tips From the Professor: That?s A Lot Of (Red) Bull.

Take a look at what your kids are drinking!!