At the Heart of it All

It's not a coincidence when people say  "at the heart of it all" when talking about the most important thing, the hub, the basis for everything else. Without a healthy heart, your rock hard abs or tight calves are pretty worthless. That is why I'm starting with the heart. Once I've covered the basic human anatomy I'll start working through the muscles, bones, basic nutrition and health.

In a healthy human being, with a working cardiovascular system, blood flows through the heart as follows:
1. Blood enters through the Inferior and Superior Vena Cava
2. Enters the Right Atrium
3. Enters the Right Ventricle
4. Travels through the Pulmonary Arteries to the Lungs (picks up oxygen and drops off carbon dioxide)
5. Oxygenated blood returns through the Pulmonary Veins
6. Enters the Left Atrium
7. Enters the Left Ventricle
8. Pumped to the Aorta
9. Blood is then dispersed to the rest of the body

• Along with the respiratory system, the heart and blood vessels deliver oxygen and nutrients to the body's tissues while also removing waste, such as carbon dioxide and metabolic by-products.

Why should you care?
Heart Disease is a leading cause of death. While you can't change your family history, your sex or your age, you can live a healthy lifestyle to help the heart you've got!

Mumford and Sons say: 

In these bodies we will live.

In these bodies we will die.

And where you invest your love,

 You invest your life.

What can you do to maintain or gain a healthy heart?

1. Don't smoke or use tobacco

The nicotine in cigarette smoke makes your heart work harder by narrowing your blood vessels and increasing your heart rate and blood pressure. Carbon monoxide in cigarette smoke replaces some of the oxygen in your blood. This increases your blood pressure by forcing your heart to work harder to supply enough oxygen. Even so-called "social smoking" — smoking only while at a bar or restaurant with friends — is dangerous and increases the risk of heart disease.

2. Exercise 30 minutes a day

BIGGER IS BETTER in regard to your blood vessels!

As you exercise, the blood vessels in your muscles dilate and the blood flow is greater, just as more water flows through a fire hose than through a garden hose. Your body has an interesting way of making those vessels expand. As ATP gets used up in working muscle, the muscle produces several metabolic byproducts (such as adenosine, hydrogen ions and carbon dioxide). These byproducts leave the muscle cells and cause the capillaries (small, thin-walled blood vessels) within the muscle to expand or dilate (vasodilation). The increased blood flow delivers more oxygenated blood to the working muscle.

3. Eat a healthy diet
EAT: Omega-3 fatty acids, a type of polyunsaturated fat. It may decrease your risk of  a heart attack! (salmon and mackerel)
AVOID: Saturated and Trans Fat. Also anything with "partially hydrogenated" on the label. (deep fried fast foods, packaged snack foods, bakery products, margarines)

4. Maintain a healthy weight
Even a small weight loss can be beneficial. Reducing your weight by just 10 percent can decrease your blood pressure, lower your blood cholesterol level and reduce your risk of diabetes.


5. Go to your doctor 
See them for regular check-ups: blood pressure, cholesterol levels and diabetes screening.


References:
http://www.mayoclinic.com/health/heart-disease-prevention/WO00041/NSECTIONGROUP=2
http://health.howstuffworks.com/wellness/diet-fitness/exercise/sports-physiology8.htm
ACE. 2010. Essentials of Exercise Science. San Diego, CA.