| The Health Benefits of Summer |
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| Written by Debbie Ringen, Parish Nurse |
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Summer is here! It is time to go outside to relax and enjoy the beauty of our surroundings. What better time than this to make some subtle changes to improve our health.
It is estimated that more than half of Americans over age 60 and three-quarters of the population over age 70 have hypertension (blood pressure greater than 120/80). This increases risk of stroke, cardiovascular disease, heart attack, eye disease, and kidney failure. Keeping track of your cardiovascular health and making small lifestyle changes to improve your health includes knowing your numbers. Normal blood pressure is less than 120/80. Don’t forget the monthly blood pressure checks in the health ministry room on the first Sunday of the month, or stop by and ask for a blood pressure check anytime.
In addition to knowing your blood pressure, cholesterol levels are very important. Total cholesterol, which is the sum of all the cholesterol in your blood, of less than 200 mg/dL is the recommended "desirable" level that puts you at lower risk for heart disease. A cholesterol level of 200 mg/dL or greater increases your risk. High-density lipoproteins (HDL) are the "good" cholesterol. HDL helps keep cholesterol from building up in the walls of the arteries. An HDL of 60 mg/dL and above is considered protective against heart disease.
The good news is that although certain risk factors such as age, gender, family history, and race cannot be changed, there are many ways to lower your risk of cardiovascular disease and hypertension. The National Institutes of Health (NIH) recommends several lifestyle changes to help control blood pressure and improve cardiovascular health that are easy to do, especially during the summer. Our opportunity for summer activities can positively affect our cardiovascular health. God has given us the tools!
What better way is there to enjoy God’s creation than to get outside and move? Summer weather encourages walking, hiking, swimming, gardening, biking, dancing, washing the car, and all kinds of physical activities. NIH recommends at least 30 minutes of physical activity every day (check with your doctor before starting a new exercise regime). Physical activity also helps to maintain a healthy weight and reduce stress, providing a triple benefit for controlling your blood pressure and improving health.
Another benefit of summer, and living in California, is the abundance of produce easily available in the garden or at the local farmers market. Eating a variety of fruits, vegetables, and healthy whole grains reduces blood pressure and improves health. Along with eating fresh produce, it is important to limit salt intake. Fresh foods contain less salt than processed foods and taste better, too!
So enjoy the colorful rainbow of foods God has provided. Get out and move in God’s beautiful creation, improve your health, and enjoy life!
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