Author: Health Coach

It is well established that exercise and nutrition have an important role in disease prevention and management. However, there are still gaps in the literature regarding best exercise prescription practices related to decreasing cardiovascular disease risk. In order to determine specific exercise recommendations, it is necessary to understand some of the most established cardiovascular risk factors and biomarkers. Individuals with obesity, hypertension, dyslipidemia, current smoker status, cardiovascular familial history, poor diet, and a sedentary lifestyle are at highest risk for heart disease (Kannel & McGee, 1979). Articles focused on exercise specific to adipose tissue loss (obesity) and improvements in dyslipidemia, blood pressure, and cardiorespiratory fitness (ie. VO2max, heart rate, perceived exertion, etc.) were used to determine best practices in decreasing overall risk for heart disease.

Schedule of Postpartum exercise

Cytokines are secreted proteins that influence the survival, proliferation, differentiation and function of immune cells and other organ systems (Alexander, 2002). Cytokines can be secreted by a variety of cells including neutrophils, activated macrophages, fibroblasts, endothelial cells and damaged muscle cells (Cannon & Pierre, 1998). Indeed, the muscle itself can also release cytokines as a result of motor unit contractions. For example it has been a consistent finding that interleukin 6 (IL-6) increases by several folds in response to endurance exercise (Pedersen & Febbraio, 2008). The below table shows many different cytokine characteristics and actions.

In the United States, colorectal cancer (CRC) is the fourth most common cancer diagnosed among adults and the second leading cause of death from cancer (Siegel, Miller, & Jemal, 2016). Screening with any one of multiple options is associated with a significant reduction in CRC incidence through the detection and removal of adenomatous polyps and other precancerous lesions and with a reduction in mortality through incidence reduction and early detection of CRC (Wolf, et al., 2018).

Cholecystectomy may not be inconsequential from a metabolic standpoint. It is still considered the best treatment for symptomatic gallbladder disease, however studies have shown a strong association between gallbladder removal and the development of non-alcoholic liver disease (NAFLD) years after surgery (Nervi & Arrese, 2013); this association was not shown in patients who had gallstones and managed the symptoms with diet and medication.

A study done on related risk factors for weight gain during the COVID-19 quarantine reports five main predictors of weight gain: inadequate sleep, snacking after dinner, lack of dietary restraint, stress eating, and lack of physical activity.

The COVID-19 pandemic has had a profound effect on the lives of many all over the world. The current global pandemic situation has forced many to work from home, eat majority of their meals at home, and workout from home. With minimal equipment at home, it can be challenging incorporating fun and effective exercise into your daily routine, especially if you don’t like to run. Below are some simple and effective exercises, as well as workout examples to keep your heart rate elevated. It is recommended to incorporate 150 minutes of aerobic exercise per week (or 30 minutes per day, 5x per week), in order to experience health benefits and decrease risk for many chronic conditions.

Allium sativum, more commonly known as garlic, has been used since ancient times, establishing a long history in the culinary and medicinal world. Medicinal usage of garlic has a plethora of purported beneficial effects which include: antioxidative, anti-inflammatory, antifungal, anticancer, antimicrobial, neuroprotective, alleviating diabetic symptoms, and preventative effects on cardiovascular diseases. In the modern world today, many still use garlic in culinary applications and in supplement form (Kodera, Ushijima, Amano, Suzuki, & Matsutomo, 2017).

August is national Kids Eat Right Month which focuses on the benefits of healthful eating and active lifestyles for kids and families. The importance of family mealtime has been studied since the 1970s, particularly on how it influences child language development and parent-child interaction (Catherine E. Snow, 2006). The discourse that occurs over dinnertime has been shown to provide rich information to children about the meaning of words and subsequently literary success (Catherine E. Snow, 2006). The benefits of family meals have also been studied in relation to behavior and dietary patterns.

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