Categories Heart Health

Changes in Weight-reduction plan and Exercise Higher Than Prescription Drugs for Stopping Heart Attack Reoccurrence

Heart disease is an ailment of recent civilization and behavior – and it’s one, due to this fact, that might be treated effectively and with dramatic results by making fairly easy lifestyle changes. People in African villages don’t need bypass operations. Studies have consistently shown that rates of heart disease are higher in Western cultures, that heart disease rates go up in countries that adopt Western food plan and lifestyles, and that modifications of food plan reduce heart disease. A few of the differences is probably not attributable to the food plan per se, but slightly to how food is raised and the industrialization of American agriculture (e.g. the consequences of corn fed versus pasture fed animals). Nonetheless it is evident that the vast majority of heart disease is brought on by aspects related to Western Civilization, similar to poor food plan and a scarcity of exercise.

There are also “non-medical” aspects indirectly related to lifestyle that increase the danger for heart disease, like low income, lack of social support, depression, marginalization in society, and stress in childhood. I can not fix all of those social ills with this book, but I just want you to know that it will not be so simple as a “one disease, one pill” type of thing.

Exercising for just half-hour a day reduces your risk of developing heart disease by 30%. This may include anything from running, playing tennis, or simply vigorous walking. And there isn’t any have to obtain a minimal heart rate. If you happen to are older and do not run or play a sport you need to incorporate a every day 30 minute walk into your routine. That is best for you than statins by any measure. And there are not any hidden uncomfortable side effects of exercise that we do not find out about yet, aside from spraining your ankle.

If you may have risk aspects and do not yet have heart disease, you need to address them. Improving your food plan will aid you lower cholesterol and forestall heart disease. The truth is, following the low fat food plan advocated by the National Cholesterol Education Program lowers LDL cholesterol equally well as treatment with a statin, with no uncomfortable side effects (Jenkins et al 2005).

The so-called Mediterranean Weight-reduction plan (vegetables, legumes, fruit, cereals, and fish) reduces heart disease risk and prolongs life (Trichopoulou et al 2005). Patients with heart disease who followed the Mediterranean food plan had a 50-70% reduction on recurrent heart attacks (de Lorgeril et al 1999). These results are twice pretty much as good as any medication.

It’s a fairly easy food plan to follow over the long run. Eat no less than one serving of fruit day by day, which I define as one apple, one banana, one peach, one cup of blueberries, and so forth. Have three or 4 servings of vegetables day by day – a cup of broccoli, two or three cups of leafy greens, a cup of tomatoes, etc. Five to seven one cup or 2 ounce servings of whole grains, beans, and starch similar to cracked wheat, whole-wheat pasta, lentils, and sweet potatoes must also be consumed on a every day basis. Meat and other animal proteins, like eggs and dairy, ought to be limited to a few times every week. Individuals who followed this food plan had mortality cut in half over a 4 12 months time period. This food plan substitutes unsaturated fats (olive and nut oils) for saturated fats (butter, animal fat), and likewise includes wine and nuts. The truth is, olive oil has been shown in laboratory studies to enhance endothelial function (Translation: increases the flexibleness of your coronary arteries, which might be helpful for reducing your risk of heart attacks).

You will have heard concerning the recent Women’s Health Initiative (WHI) study which showed that a low fat food plan didn’t reduce heart disease (Howard et al 2006). The issue with that study is that it lumped all fats together. We now know that some fats are higher than others. For instance there are fats in things like olive oil and fish that truly promote good health. For instance of that, the generic low fat food plan of WHI reduced LDL cholesterol by only 10 points, whereas a food plan high in fruit and veggies, soy, and nuts, and low in animal fat, dropped cholesterol by 30%, which was corresponding to the consequences found with a statin (33%) (Jenkins et al 2005).

The low carb food plan doesn’t prevent heart disease. Take a look at the doctor who developed it-he died of a heart attack. Women from the Nurse’s Health Study (82,802) filled out questionnaires about food plan after which were followed for 20 years. Low carbohydrate intake was not related to reduced heart disease. Eating a high sugar food plan increased the danger of heart disease by 90%. High vegetable intake was related to a 30% reduction in heart disease (Halton et al 2006).

Eating fish is nice to your heart; watch out for eating quite a lot of fish high in mercury (a pollutant that gets into fish), like swordfish and tuna, while pregnant, as it will possibly cause birth defects. Foods which can be an element of the Mediterranean food plan like fish, olive oil, and nuts, increase “good” HDL cholesterol and reduce the “bad” LDL cholesterol. These foods are high in omega-3 fatty acids (like docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) and low in omega-6 fatty acids). It is commonly identified that ancient diets had a ratio of omega-3 to omega-6 of 1:1 whereas current diets have much higher amounts of omega-6, largely through the substitution of calories within the types of leafy plants with grains and seeds.

After I was a medical student at Duke in 1985, I distinctly remember sitting on the front porch of my house in Durham, North Carolina, and reading The Recent England Journal of Medicine, where an article described how the Inuit people of the Arctic, who had a food plan high in fish and low in meat, had much lower rates of heart disease. That statement led to the concept that the omega-3 fatty acids in fish prevented heart disease, which naturally led aggressive marketers to try to put it in a pill or a bottle and sell it. Nonetheless there may be quite a lot of stuff in fish and it will not be clear what it is strictly you get out of it when it comes to health profit (or what you avoid by eating fish as a substitute of other stuff).

de Lorgeril M, Salen P, Martin JL, Monjaud I, Delaye J, Mamelle N (1999): Mediterranean food plan, traditional risk aspects, and the speed of cardiovascular complications after myocardial infarction: Final report of the Lyon Weight-reduction plan Heart Study. Circulation 99:779-785.

Halton TL, Willett WC, Liu S, et al (2006): Low-carbohydrate-diet rating and the danger of coronary heart disease in women. Recent England Journal of Medicine 355:1991-2002.

Howard BV, Van Horn L, Hsia J, al. e (2006): Low-fat dietary pattern and risk of heart problems: The Women’s Health Initiative randomized controlled dietary modification trial. Journal of the American Medical Association 295:655-666.

Jenkins DJ, Kendall CW, Marchie A, et al (2005): Direct comparison of a dietary portfolio of cholesterol-lowering foods with a statin in hypercholesterolemic participants. American Journal of Clinical Nutrition 81:380-387.

Trichopoulou A, Orfanos P, Norat T, et al (2005): Modified Mediterranean food plan and survival: EPIC-elderly prospective cohort study. British Medical Journal 330:991-998.

Categories Self Defense

Self Defense Techniques – The 7 Most Vulnerable Body Parts to Attack in a Self Defense Situation

If attacked, one must know what they will do to stop the encounter. The more time an attacker has before being subdued, the more a victim could be injured, or worse. The seven most vulnerable parts of the body are the eyes, the nose, the throat, the groin, the knees, the shins and the highest of the foot. Striking any of those areas with force could cause an attacker immense pain or nervous system responses. This may give the victim time to flee.

Striking the nose will cause the eyes to water. Poking one eye with a finger will cause the opposite to shut. These are sympathetic nervous responses. The assailant has no control over these responses. Airflow could be cut off with a strike to the throat. A strike to the groin can render a male attacker helpless. Knees, whether striking from the front, back or sides can put an attacker on the bottom. A kick to the shin, which comprises many nerves and never much to guard them, may be very painful. A stomp on the highest foot can break bones very easily.

Most martial arts practitioners know these vulnerable areas as well. They’re taught to make use of probably the most force possible during a life-threatening scenario. The faster an assailant is rendered harmless the faster the victim can escape. The necessary thing to recollect is don’t be timid when striking. The attacker could turn into more dangerous in the event that they feel one is weak and never in a position to defend themselves.

Categories Self Defense

Top 5 Self Defense Targets: End Any Attack Using These Devastating Targets

Goal focused self defense training is the important thing to a successful self defense system. Knowing what targets to concentrate on and find out how to attack them is basically the nuts and bolts of any successful fighting system. That is where many martial arts fall short once they are in comparison with self defense systems. Martial arts often focus heavily on positive motor skill techniques which might be amazing to observe and intensely difficult to master, but sadly less effective than some easy self defense moves.

The actual secret of self defense is knowing which targets are essentially the most vulnerable, distracting, and painful. Before I list the highest 5 consider that it’s best to never develop goal fixation (specializing in one goal alone as your sole hope for stopping an attacker). You might have to give you the chance to alter targets readily because the fight or altercation progresses. More on this later…

Top 5 Targets:

  1. Groin: This isn’t any big surprise yet it is usually ignored. Most fights will start with a right haymaker. A very good fighter will go straight for a helpful goal just like the groin (if it is just not guarded). The groin is an efficient goal due to the acute pain and involuntary response it causes is men. It is almost not possible to not double over from a very good shot to the groin. This makes it vulnerable, distracting and painful the right combination.
  2. Eyes: The eyes are an incredible goal because they’re our principle sense utilized in fighting. Striking the eyes also causes an emotional response in attackers since it is such a helpful goal. An eye fixed gouge will immediately cause the eyes to water, blurring the vision for a second, allowing you to take the upper hand. Eye strikes should only be attempted if the eyes are unguarded. They’re especially effective when an attacker has his hands busy gripping your shirt or shoulders etc. As a substitute of fighting his hold simply strike the eyes.
  3. Throat: The throat is an especially sensitive and vulnerable a part of the body. Often times the natural instinct in a fight or self defense situation is to strike the top. That is great if you happen to occur to land a knockout punch, but chances are high you will not. Aim for the throat as an alternative. It’s soft (you will not bust knuckles), damaging (you’ll be able to cut off his air supply), and might end a fight quickly (a neck strike may cause a knockout). Better of all a throat strike even when it is just not perfectly executed may be very distracting (I can prove it…press your thumb into the spot slightly below your Adam’s apple, yeah not very comfortable to say the least).
  4. Ear: This may occasionally seem a bit obscure however the ear is an incredible self defense goal (and I do not mean a Tyson Ear Bite). An ear slap generally is a very damaging and excruciatingly painful strike. An ear slap won’t damage your hand (like a punch will), if executed well it’ll blow out the ear drum causing tons of pain, a short lived lack of hearing, and dizziness. This definitely fulfills the standards of vulnerable (it requires minimal strength to cause an incredible deal of injury), distracting, and painful.
  5. Knee: To this point I actually have only mentioned targets that may distract and cause pain allowing you to flee an attacker by exploiting the distraction and running. The knee is a goal that may easily prevent an assailant from following you or continuing any type of attack. The knee is just not a really strong joint. Yes they carry us around all day so that they are strong in a few directions but they’re very vulnerable when struck in the fitting spot.

The excellent news is that individuals rarely guard their knees. Only a seasoned martial artist (not your average street thug) will defend his vulnerable knees effectively. The trick is to strike the inside the knee. That is essentially the most vulnerable a part of the joint. A well delivered strike to the inner knee will snap a few of the ligaments and tendons within the knee removing his ability to walk, run, or stand. This makes it an ideal self defense goal.

This goal is very good if you happen to are being held from behind. You possibly can strike the inner knee along with your heel. The front of the knee can also be effective, but requires more force.

3 Principles to Use Targets Effectively:

  1. Know find out how to strike all these targets from various self defense scenarios (while being held from behind, held head to head, from a punching range, etc.).
  2. Learn to at all times scan attackers or sparring partners for open targets, these will continually change during a self defense situation.
  3. All the time follow up one high value goal strike with one other (it may possibly be the identical goal but not at all times). For instance if a groin strike doubles an attacker over take this moment to deliver an ear slap or an elbow to the back of the neck. The purpose is it’s best to never expect one strike to finish a fight regardless of how brilliantly executed. Strike until he’s incapacitated (on the bottom, or you’ve gotten an actual likelihood to flee).

These are universal principles. Targets must be the main focus of any good self defense or fighting system. As a self defense industry leader I actually have my very own system that I teach, but these principles must be the idea of any system. How do I do know this? Well through the years I actually have met and worked with scores of black belt instructors from many martial arts, bar room bouncers, military Special Forces personnel from several countries, defense contractors, police chiefs, and high profile security guards. Although all and sundry had a special teaching style and set of strikes they taught, all of them focus heavily on targets (because targets are the actual key). Just give it some thought a flowery punch is just a flowery punch until it lands on the fitting spot. Every self defense tool known to man is useless unless it hit the fitting goal.

Categories Self Defense

If You are Attacked in a Small Bathroom – Self Defense for Bathroom Attack

I recently read a really disturbing article a few young woman who was sexually assaulted in an airplane bathroom. She was attacked on a red eye flight, by a drunk man who sat within the seat next to her on the plane. It’s hard to assume how an attack can occur in such a decent place, as an airplane bathroom, with a great deal of passengers just nearby. Nevertheless it did. We now have to do not forget that sexual assaults are attacks of opportunity. He followed her to the lavatory, controlled and intimidated her and assaulted her.

As I started to research bathroom attacks, I noticed that it was far more common than I could have imagined. Girls and boys in class bathrooms, women in mall restrooms, park restrooms, and hotel bathrooms.

It’s quite a shock when an enraged person kicks in a door, or pushes in behind you into a toilet stall, a public bathroom, or rest area, to attack you. Let me be brutally clear with you. When someone attacks you in a toilet, she or he is doing it there, due to the distant location, which a toilet provides.

An attacker’s goal is to harm, beat you and control you. With control, and having inflicted bodily harm, he can proceed to sexually assault you, and maybe kill you.

The lavatory attacks that I examine, happened almost the identical way in each case. The primary situation, happened not less than three or 4 times and in numerous areas. They were incidents that involved, several lone females who entered public bathrooms, and were violently confronted by a male attacker, hiding within the stall.

My first lesson is one in all awareness. A one that is texting or on the phone, goes to be a straightforward goal. Do not be glued to your phone. Concentrate on anyone who’s lurking nearby, and should follow you into the lavatory. Concentrate on door and locks that appear to have been tampered with or damaged. It probably was done deliberately. Trust your instinct, if something feels off, find one other bathroom. Be alert when you’re alone in a toilet. When a male comes out of a stall, he could play dumb, and pretend that he thought he was in the boys’s room.

Should you are female, first motion, don’t take heed to his excuses, run towards the exit, while screaming that a person followed you into the lavatory. If he’s been hiding in there for some time, he probably knows, exactly how much time he has, before one other person enters.

Second situation. You might be in a stall and someone kicks within the door. The primary response can be of pure shock until your adrenaline kicks in. The attacker will use these first shocked moment to beat you or hit you within the face, and head. Head punches and blows can disorientate a victim. She or he could punch, hit you within the face with an object, or kick you within the face, several times. Though you have got been hit, you need to take motion. Turn your head, and tuck your head to one in all your shoulders, and put your arms up about six inches in front of your head and face, make fists, to soak up the blows.

Get down and under to the following stall when you can. Should you do get under, rise up immediately. Should you can, use the door as a weapon and slam it into the attackers face. Keep your fists and arms up in defense. Push him towards the stall to make a transparent escape for yourself. Kick him into the knee, and knee him within the groin. Consider it or not, females also feel pain in the event that they are kicked or kneed within the pubic area.

Should you cannot get under to the following stall, push your forearms and fists into the attacker’s chin or chest as you rise up. Slam your forearms hard against face, ribs, chest, and shoulder of mainly anything that you may reach. Kick straight out to attacker’s knees. Be prepared, as you rise up, that the attacker will likely try to choke you, to be able to control and immobilize you, or proceed to punch you. This choke could also be a front attack or from the back.

If the attacker is attempting to chock you from the back, push your hips back into him to unbalance him. Elbow him hard into the ribs. Almost concurrently take a step towards the fitting together with your right foot, which can pull him barely off balance. Bring your left leg over his right leg, and plant your left foot and leg right behind his right leg. Pivot your right foot towards him. Now you can be facing his right side. He won’t find a way to carry on to your neck while you’re now to his side. Together with your left fist, punch into his back and towards his right ribs. Then push your right forearm and elbow into him with all of your might, and this move will knock him forward and away from you. Run towards the door. If he grabs you again. Kick your heel back into his knee. Keep kicking and screaming.

I’ll describe the above escape from the left side as well for reference. Push your hips back into him, elbow him, take a step left, and immediately put your right foot up, over and behind his left leg, pivot your left foot towards him. Punch together with your right hand into his ribs and back, after which together with your left forearm, slam him forward and away from you.

One other trick that the attacker will use, is to slam your head right into a wall or down against a tough surface akin to the sink, toilet or hand dryer. Put your hands and forearms in front of your face, so if he slams you, your arms will absorb the impact and never your face. Tuck your chin towards one in all your shoulders. Kick your heel back into his knees. Keep kicking back, try to step on his or her foot. When the attacker loosens the grip even barely turn your body towards him together with your elbow and forearm out. This provides you many options, of defense. Swing your elbow into his ribs, sternum bone, head, then follow with other fist to his head, ribs or throat or sternum.

Last choke scenario from the front. He’ll probably be facing you, and can use two hands and press or squeeze your neck. A fantastic effective move to perform irrespective of your height, is to achieve across his outstretched arms, grab the hand that’s farthest out of your hand that you simply just moved.

For an example together with your right hand reach across and grab his pinky on his right hand and pull it straight up towards the ceiling. Together with your right hand keep control of his right hand, press down together with your forearm against his wrists to cause pressure, proceed to bend his little finger up towards the ceiling. As soon as he starts to release, step to the fitting. You’ll proceed to press your palm against his hand, and slowly twist the pinky side up, and pull his right hand towards you and down towards the fitting. Proceed to bend his little finger side up. With the opposite hand, press your palm into his elbow, and move your left foot to be parallel together with your right foot. Your feet are open about shoulder width.

Should you grabbed his right hand together with your right, you step right and pull him towards that side, press your left palm into his right elbow. Guess what, if he doesn’t want his elbow to snap, he’ll move with you. As he stumbles off balance, while you’re holding his arm, knee him within the face. This is simpler together with your right knee. Should you reached together with your left hand, then you definately will grab his left pinky and pull it straight up towards the ceiling. Press your forearm into his wrists and step left. Control his left together with your left, and press your right palm into his elbow. Adjust your feet position so that they are parallel, and which puts you in higher position to knee him in his face and head together with your left knee.

A toilet attacker is there to harm you and trap you! It is not going to be pretty, this will not be a rehearsed movie scene. All the things hurts and also you can be exhausted, terrified, and won’t find a way to breathe. But remember this, she or he doesn’t know that you simply are about to go to battle. An attacker can be clueless and shocked that you have got learned a number of good fight techniques, and might take an offensive to interrupt free. Should you drop your purse, bag, or jacket during this frantic moment, don’t return for it. You will need to get out to safety. Keep your focus and objective and you’ll.