Bare Health

Wednesday 24 February 2016

Love Your Heart - Supporting National Heart Awareness Month


Love your Heart

This February marks National Heart Month, an important time to raise awareness of Cardiovascular Disease (CVD), its prevalence and the many ways in which we can help prevent it. We all know of someone who is affected by it and very sadly those loved ones who we have lost to it. This month, why not take a little time to consider your own risks and what small changes you can make to keep your heart healthy? With just a little effort on each of our parts and of course, a willingness to change, a huge difference could be made in the incidence of one of the nations’ biggest killers.

There are 7 million people living with CVD in the UK, a number set to rise with an ageing population. New statistics from the British Heart Foundation reveal that Cardiovascular disease causes more than a quarter (27%) of all deaths in the UK or around 155,000 deaths each year, that’s an average of 425 people a day! And if you’re a little unsure of what Cardiovascular Disease is, the British Heart Foundation describes it as an ‘umbrella’ term for all the diseases of the heart and circulation including coronary heart disease, hypertension, angina, heart attack, congenital heart disease and stroke. It's also known as heart and circulatory disease

Did you know that the heart is the hardest working muscle in the body and on average contracts 100,000 times a day? It certainly requires a lot of energy to keep it going and in order to be able to keep a steady energy production and its strong contractile force the heart is dependent on a vitamin like substance and enzyme co factor called CoQ10 (Ubiquinone). CoQ10 is found in most body tissues but is particularly abundant in the heart, liver, Kidney and lungs. It is an integral part of the mitochondria, the energy powerhouse of our cells. Without CoQ10, the food that we eat cannot be converted into energy. In addition to its vital role in energy production CoQ10 it also serves as an efficient antioxidant and helps reduce damage to our blood vessels. Although a simple molecule, it is essential for the survival for human beings being involved in almost all energy related metabolic processes.  However, between the ages of 20 – 80 our levels of Co Q10 in the body reduce by a staggering 60%! People with heart failure invariably have depleted levels of this vital nutrient whilst the use of statin medication has also been shown to negatively impact natural Co Q10 levels, which may be the cause of associated fatigue, muscle pain and weakness.

Several recent studies have documented Q10’s role in the treatment and prevention of heart failure and elevated blood pressure. It has also been shown that Co Q10 can improve the heart’s contractile force and prevent atherosclerosis (hardening of the arteries). KiSel -10, a Swedish study proved that CoQ10 combined with the mineral selenium can reduce cardiovascular mortality among elderly people. The five year, peer reviewed, double blind, randomised and placebo controlled study showed that those treated with a combination of 2 x 100mg of a patented form of CoQ10 and a 200mg selenium had a 54% lower risk of dying from Cardiovascular disease. Whilst one of the most significant double blind randomised placebo controlled studies of CoQ10 ever conducted is the 2014 Q-SYMBIO study. Patients were randomly assigned to either a 3x100mg of a patented Q10 supplement daily or a placebo. Results indicated that there were 43% fewer heart related deaths in the CoQ10 group compared to the placebo group. Heart muscle performance also improved and fewer side effects noted. Overall the study demonstrated that heart patients given daily supplements of the patented CoQ10 formula with conventional therapies have significantly improved survival.

CoQ10 Supplementation may be one approach to consider for healthy heart support, with the potential of great benefits, but what other changes can we make on a day to day basis?

Natural Food Sources of CO Q 10


We can obtain a certain level of CoQ10 from our diet. Good sources include meat (mainly hearts and offal), oily fish, whole grain, nuts and plant oils. However, according to Jurgen Vormann a German professor and nutrition scientist, an average diet only provides around 2-3mg of CoQ10 on a daily basis. The major source of Q10 is that which our bodies produce naturally, however, as previously mentioned, our Q10 levels diminish with age, stress, certain diseases and the use of certain medication. Our daily requirements also vary from person to person. Fortunately, supplements may go some way to help to compensate for these reduced levels.

‘Prevention’ is certainly the best approach to minimising risk of developing Cardiovascular Disease. There is definitely a strong link between nutrition and heart health and by taking steps towards making small dietary and lifestyle changes you can make a significant impact in lowering your risk.

 Heart Healthy Tips

  • Consume a diet low in saturated and hydrogenated fats, harmful cholesterol, salt, processed and refined foods high in trans fats and sugar.
  • Eat more high fibre foods
  • Increase your intake of Omega 3 Oils ‘good fats’ – try to eat oily fish twice a week or consider a quality Omega 3 fish oil supplement. Add flaxseed or Chia seeds to your meals.
  • Eat wholegrains, nuts, seeds, fruit and vegetables. Brazil nuts, Beetroot, Garlic, pomegranate, bilberries are especially good for their ‘heart healthy’ benefits.
  • Exercise regularly and stay active where possible. Start with just 10 – 20 minutes a day and work this into your daily routine.
  • Keep body fat low. Obesity is a known risk factor for CVD.
  • Take steps to reduce your stress levels.
  • Be aware of your family history of Cardiovascular Disease – a strong family history will increase your risk.
  • Keep Alcohol intake to a minimum, stay within the recommended intake and try to ensure you have a number of days throughout the week ‘Alcohol free’
  • Quit smoking – those who smoke are twice as likely to have a heart attack. It also causes damages to the lining of arteries, whilst ‘passive’ smoking (inhaling second hand smoke) is a cause of heart disease in non smokers.
 


FOR A LIMITED TIME ONLY: BUY YOUR SPECIAL OFFER CoQ10 Starter pack for only £9.99 (RSP£14.65) at Bare Health In store & Online.


For more information on how you can support your heart and circulatory health, naturally, do pop into Bare Health, Congleton and speak to one of our experienced advisors.

The information contained within this article is solely for information purposes. Always remember, if taking prescribed medications or undergoing any form of medical treatment, always consult your GP or healthcare professional prior to implementing any new regime. 

References:




Pernille Lund Q10 – for better health and a long life