Runner's Corner

February 2007 :: Index of issues

Run For Your Heart

As winter finally arrives in Ohio with Artic temperatures, one might be tempted to forgo running altogether until spring. However, with just 2 weeks of no activity, ones fitness levels plummet and by 8 weeks, most benefits have been lost. Add that to heart disease still being a top killer of Americans, one can not afford not to run, especially for your heart. Given Valentine’s day is around the corner, give your heart the best gift of all, keep running, even if it means joining an indoor club or buying a treadmill.

Controllable Risk Factors for Heart Disease

In case you are not aware, there are many risk factors for heart disease that one can reduce by changing one’s lifestyle. The table below gives the risk and their risk points, the more risk factors and points you have, the great risk of having a heart problem.

Risk Factor Risk Points

1. Abnormal Cholesterol profile--------------------------------12

--low HDL cholesterol------------------------------------------- 6

--High LDL cholesterol-------------------------------------------6

2. High sensitivity C-Reactive protein---------------------------8

3. Physical Inactivity---------------------------------------------8

4. Smoking--------------------------------------------------------8

5. Obesity---------------------------------------------------------8

6. High blood pressure-------------------------------------------8

7. Diabetes-------------------------------------------------------6

8. Tension and stress--------------------------------------------3

9. Elevated triglycerides------------------------------------------2

Running’s Effects on Cardiac Risk Factors

The great news is that if you run, you can lower all of the above risk factors! Aerobic physical exercise has been shown to elevate HDL and lower LDL, modify c-reactive protein, help those who smoke trade addictions and not gain weight by exercising, lowers body fat, lowers blood sugar, reduces tension and stress and triglycerides.

High Sensitivity C-Reactive protein

One of the newest risk factors doctors are monitoring is C-reactive protein (CRP). It is a protein whose levels increase in the blood with inflammation which is now believed to be a major risk factors for heart attacks. C-Reactive protein elevate years before a first heart attack or stroke and those with high levels have twice the risk of having a heart attack. One can easily have a blood test to determine one’s levels of C-reactive protein. If levels are high, there are many things one can do to lower levels. Excessive intake of alcohol and high protein diets increase CRP as does obesity. Modifying ones diet to a low fat high fiber well balanced diet (see my foodpyramid.gov) can reduce levels. Running can lower CRP as well as reduce obesity. Eating omega-3-fatty acids (found in salmon) inhibits proteins that cause inflammation. I’ve even noticed a lot less inflammation in my muscles and joints since I’ve added salmon regularly to my diet. I try to eat wild salmon as it is supposedly safer than farm raised. One can also take fish oil capsules but make sure they have been distilled to remove heavy metals and mercury.

Resources

If you know of someone who has had a heart attack or problem, contact Mended Hearts. They are a group of volunteers who have all had heart problems and will come visit patients in the hospital as well as have monthly meetings and provide support and sound information on recovery. Other good sources for information are:

1. American Heart Association www.americanheart.org

2. National Cholesterol Education Program htts://rover.nhlbi.nih.gov/chd

3. The Heart: An Online Exploration: http://www.fi.edu/biosc/heart/html

4. Check your Heart IQ by the National Heart, Lung and Blood Institute. http://www.hilbi.nih.gov/health/public/heart/other/

Summary

Though it won’t be long until spring, lace up those shoes and keep running, a minimum of 30 minutes 5 days a week for your heart. After all, if you don’t take care of your heart, where will you live? Looking forward to seeing you on the roads

Top