Heart Health with Dr. Brown
Now that spring has arrived, it’s time to get active. Even for those involved in our fitness program, it’s good to review the amount of aerobic activity we all need weekly.
Exercise is essential for reducing our risk of a heart attack, no matter your age, weight or fitness level. Benefits of exercise include…..
- helps reduce high blood pressure
- helps reduce bad cholesterol and raise good cholesterol
- helps reduce the tendency to develop diabetes
- helps reduce anxiety and depression
- AND ultimately, lowers the risk of heart attack and stroke.
Health Canada recommends a minimum of 150 minutes per week of moderate aerobic activity (walking, cycling, swimming, etc.) This is easily broken down into 30 minute sessions 5 days per week, or 60 minutes 3 days per week. Moderate paced activity means you should be breaking a sweat, but stil able to carry on a conversation. If you can’t afford 30 minutes of time all at once, then break it into 3 10 minute sessions, or 2 15 minute sessions in a day.
So get out and exercise…….your heart will thank you.
R.I.G Brown M.D.
Ron’s Workout Tip of the Month.
Use dumbbells, barbells and machine in that order if you are able. Small stabilizing muscles can fatigue much more quickly than larger muscle bodies, use them on exercises that need them and then move towards isolating your major muscle groups near the end of your workout.
YOU ASKED…WE ANSWERED!
We are heading up to our cottage to open it for the summer season. We are concerned about our children getting a tick bite. Are there ways to prevent bites and the risks associated with tick bites?
The best way to protect yourself from Lyme disease is to prevent tick bites. Protect yourself if you venture into forested or overgrown areas:
- wear closed-toe shoes, long-sleeved shirts and pants
- pull your socks over your pant legs
- wear light coloured clothes to spot ticks easier
- use insect repellent that contains DEET (common active ingredient to keep biting bugs away) or Icaridin (always read and follow label directions)
- shower or bathe within two hours of being outdoors to wash away loose ticks
- do daily “full body” checks for ticks on yourself, your children and pets
Ticks attach themselves to the skin and removing them within 24-36 hours usually prevents infection.
If you would like more information on this please visit the Goverment of Canada website
Still trying to find that summer trip that will make memories. Why not sail through Europe Enjoy 33 ports and overnights in Istanbul, Venice, Barcelona, Paris, London, Bergen, St. Petersburg and Stockholm. Let Medpoint Travel help you get there. Contact Michelle at email@example.com
Katherine’s Recipe of the Month
Summer’s almost here! Try this great recipe, perfect for a backyard get together.
Creamy Herb Sunflower Dressing
1 cup raw sunflower seeds, soaked for 4 to 6 hours
1/2 to 1 cup water
1/4 cup fresh lemon juice
1/4 cup extra virgin olive oil
1 clove garlic
1/2 to 1 teaspoon Herbamare or sea salt
1/2 teaspoon whole black peppercorns
1 to 2 teaspoons basil
1/2 to 1 teaspoon thyme
small handful fresh parsley
Place the sunflower seeds in a bowl and cover with water. Soak for 4 to 6 hours then drain and rinse. Place into a Vita-Mix or blender with the water (less for a dip, more for a dressing), lemon juice, olive oil, garlic, salt, and peppercorns. Blend on high for one minute or until very creamy and smooth. Then add the herbs and blend on a lower speed until combined but not completely pureed.
Have you booked your 2014 medical at Medpoint yet? Space is very limited this year so confirm early!!
Call Tammy at 519-432-1919 ext 221
If you have a medically related question you would like to ask us please email firstname.lastname@example.org
*not all questions will be answered for the newsletter