| Walk With the Doc In a large study of people with a high-normal resting heart rate of 80 to 99 beats per minute (bpm) it was found they had a 40% shorter lifespan than those with a desirable heart rate of 60 to 69 bpm. The good news is that moderate exercise (such as brisk walking) can help. Usually 15 to 30 minutes a day of moderate activity will bring the resting heart rate down and help extend life expectancy. The average heart rate over a lifetime is the issue. In the animal kingdom, the faster the heart rate, the shorter the lifespan. For example, on average, a mouse or rat has a heart rate of 500 to 700 bpm and lives 2 years, whereas a whale has a heart rate of 6 bpm and lives 80 years. In humans as in animals, a fast heart rate means the heart has to work harder. For example, if one person has a resting heart rate of 60 bpm and another person has a resting heart rate of 90 bpm, this adds up to an extra 315 million beats in 20 years. Read more at “Mortality Rises With High-Normal Heart Rate, but Exercise Limits Effect” Better yet, join me for a morning walk. Nancy Neighbors, MD Treats vs. Snacks Most of us snack sometime during the day. Unfortunately, the calories in these snacks can quickly add up. That’s why it’s important to choose snacks that minimize excess calories and have the potential to boost health rather than simply add calories, sugar and salt. Product labeling can make choices challenging. Words like “healthy” and “organic” often provide little useful guidance. The word “healthy” is allowed on snack foods that limit fat, cholesterol and sodium regardless of added sugar. So low-fat desserts can be labeled “healthy,” even though they might be loaded with sugar. Words like “natural” and “organic” also muddle the issue. For example, the word “organic” describes a method of farming, not the nutritional value of a food. Before reaching for a box of natural, organic cookies be aware they may have the same amount of sugar and calories as other baked goods. A better way to choose snacks is a simple three step plan: 1. When possible choose fresh unprocessed foods, such as an apple, a peach, or carrot sticks. When precut and handy they are more likely to be your choice if other treats are available. 2. When you don’t have time for homemade nutritious snacks, choose a snack low in sugar, salt and calories with some redeeming nutritional value. This could be protein, fiber, potassium or calcium. When choosing, skip buzzwords on the label and read the ingredient list and nutrition panel. 3. Minimize between-meal snacks. Most importantly, a snack is not a meal. Keep it to 150 calories. Be vigilant as you read ingredients. Artificially fruit flavored candies like Skittles and Gummy Bears don’t count as fruit. Chips with a dusting of spinach and carrot powder are not vegetables. Learn more at “Do you know the difference between a snack and a treat?" |