A Proper Diet Can Protect Against Dementia

Reduces Stress and Cortisol LevelsListening to classical music is a powerful tool for reducing stress. Cortisol, often referred to as the stress hormone, is released in response to stress. Elevated cortisol levels over prolonged periods can lead to various health issues, including anxiety, depression, and even heart disease.Studies have shown that listening to classical music can significantly reduce cortisol levels, helping individuals manage stress more effectively. Furthermore, the soothing rhythms and harmonious melodies act as a natural antidote to the stressors of daily life, promoting a sense of calm and relaxation. Lowers Blood Pressure and Heart RateThe cardiovascular benefits of listening to classical music are well-documented. Research indicates that classical music can help lower blood pressure and heart rate. One study demonstrated that participants who listened to Mozart experienced a notable reduction in both systolic and diastolic blood pressure. The gentle and rhythmic nature of classical music encourages relaxation, which in turn helps to dilate blood vessels and improve blood flow. By incorporating classical music into your daily routine, you can support your cardiovascular health and reduce the risk of hypertension. The Mozart Effect on Mental HealthThe term Mozart Effect refers to the cognitive and emotional benefits attributed to listening to Mozarts compositions. This phenomenon suggests that listening to Mozart can enhance brain function, improve spatial-temporal reasoning, and boost overall mental health. Studies have shown that the intricate structures and patterns in Mozarts music stimulate brain activity, promoting neural connections and enhancing cognitive performance. So for individuals struggling with mental health issues, incorporating classical music into therapy or daily activities can be a valuable tool for improving emotional well-being and mental clarity. Improves Sleep QualityQuality sleep is essential for overall health and well-being, and classical music can play a significant role in improving sleep quality. Listening to classical music before bedtime promotes relaxation and reduce the symptoms of insomnia.The gentle and calming nature of classical music helps to slow down the heart rate and breathing, creating an ideal environment for restful sleep. By establishing a nightly routine that includes listening to classical music, individuals can experience better sleep quality and wake up feeling refreshed and rejuvenated. Reduces Anxiety and Enhancing RelaxationAnxiety is a common mental health issue that affects millions of people worldwide. Classical music, with its soothing melodies and harmonic structure, helps to reduce anxiety levels and promote relaxation.Studies have shown that patients who listened to classical music before undergoing medical procedures experienced lower anxiety levels compared to those who did not. The therapeutic effects of classical music can be attributed to its ability to engage the parasympathetic nervous system, which is responsible for inducing a state of calm and relaxation.Benefits of Listening to Classical MusicIn addition to the specific health benefits mentioned, there are numerous other advantages to incorporating classical music into your daily life. Listening to classical music can improve focus and concentration, enhance creativity, and even boost productivity. The structured and complex nature of classical compositions can stimulate the brain and foster a conducive environment for intellectual and creative endeavors. Celebrate Classical Music Month and Boost Your HealthAs we celebrate Classical Music Month this September, its the perfect opportunity to embrace the numerous health benefits of listening to classical music. From reducing cortisol levels and lowering blood pressure to improving sleep quality and mental health, classical music offers a natural and enjoyable way to enhance your well-being. Whether youre a lifelong fan or new to the genre, let the harmonious strains of Mozart, Beethoven, and Bach enrich your life and support your health journey. So, put on your favorite classical piece, relax, and let the music work its magic.

Since the start of the year, you may have noticed an uptick of fad diets. Maybe its your mom trying a pescatarian regime, or your neighbor raving about his new Mediterranean diet. With so many diet trends buzzing around, it can be hard to separate what works from what doesnt. This is especially true when it comes to heart healthy eating.The American Heart Association released a study comparing diets and their heart healthy potential and organized the results in four tiers. With the help of Kelly Elliot, RD at Intermountain Healths Denver Midtown Clinic - Weight Loss Center, we turned the studys results into easy-to-digest bites. It is important to always be mindful of your diet to reduce risk factors for heart disease, said Kelly. Creating a lifestyle that works for you as an individual that you can follow is what matters, because its what you will stick to!Whether youre a seasoned diet tryer, or just dipping your toes in heart-healthy waters, theres important information for everyone.Tier 4: Paleo Diets and VLDC/Ketogenic DietsStarting from the bottom of the barrel, we meet paleolithic and ketogenic diets. These diets, often hailed for their weight loss potential, may miss the mark when it comes to nourishing our hearts.The paleolithic diet, while rooted in our ancestral past, falls short in meeting heart-healthy guidelines. With its emphasis on meat and fat, and limited intake of fruits, grains, and legumes, it takes a detour off the heart health highway.Similarly, ketogenic diets focus on slashing carbs and loading up on fats. By cutting out essential food groups like fruits and grains, we risk missing key nutrients.These diets don't limit saturated fats, which can raise your LDL, which is the bad cholesterol, said Kelly. One way to modify these diets is to reduce saturated fat by consuming nuts and seeds instead of animal proteins, but this has to be balanced with caloric intake.Kelly also added that because these diets are low in carbohydrates, they could be beneficial for people with diabetes. However, because diabetics are at a higher heart disease risk, their saturated fats should be limited.Tier 3: Very Low-Fat Diets and Low-Carbohydrate DietsTier 3 diets include very low-fat and low-carb options, and present mixed heart health benefits.Both of these diets can potentially help with weight loss without omitting food groups and can help lower risk factors for heart disease, said Kelly.Very low-fat diets, while aiming to reduce overall fat intake, may inadvertently miss the mark on essential fatty acids. Likewise, low-carb diets, with their focus on slashing carbohydrates, could lead to a decrease in fiber-rich foods, which play a vital role in heart health.The drawback is that with low fat diets, they can lead to deficiencies in protein and essential fatty acids and B12, that the body requires for good health, said Kelly. On the other hand, a low carb diet can overemphasize animal-based protein and restrict fiber and increase saturated fat intake.Tier 2: Vegan Diets and Low-Fat DietsVegan and low-fat diets are the heart of Tier 2. These dietary paths offer a bounty of heart-healthy benefits with some caveats.The vegan diet, with its plant-based focus on fruits, vegetables, whole grains, and legumes, embraces the power of plants for heart wellness. However, tread carefully to ensure youre meeting your nutritional needs, particularly for vitamin B12.No animal protein is consumed in vegan diets, so they are very low in saturated fat intake, but the restrictive diet can lead to B12 deficiency, said Kelly. It is recommended to include a B12 supplement and choose plant-based milk alternatives.Meanwhile, the low-fat diet promises reduced cholesterol and a lighter load on our hearts. By emphasizing lean proteins, whole grains, and fruits and vegetables, it is a good heart healthy diet. But its important to avoid overconsumption of less healthy carbohydrates, such as added sugars.People with high cholesterol or high LDL cholesterol can benefit from replacing foods high in saturated fats with foods that have unsaturated fats, said Kelly.Tier 1: DASH-Style, Mediterranean, Pescatarian, and Ovo/Lacto-Vegetarian DietsStarted from the bottom, and now were here with Tier 1s DASH-Style, Mediterranean, pescatarian, and ovo/lacto-vegetarian diets. Its the pinnacle of heart-healthy eating, where the nutrients shine.Well start with the Dietary Approaches to Stop Hypertension, or DASH, diet. By the name alone, you might infer this diets ultra heart healthy nature. It emphasizes 8-10 servings of fruits and vegetables per day, whole grains, plant protein, and low-fat dairy, while limiting sodium.According to Kelly, the DASH diets sodium limitations help cut out highly processed foods, which can help control weight and high blood pressure. This diet provides adequate variety with adequate protein, moderate healthy fats and moderate healthy carbs intake, while minimizing sodium intake, she said.Moving onto the Mediterranean diet, with its emphasis on olive oil, fish, fruits, vegetables, and whole grains. These heart healthy foods make this a great choice for reducing heart disease risk. However, the Mediterranean diet also includes moderate alcohol consumption, which means two or less drinks for men a day, and one or less drinks for women per day.Kelly cautioned against misinterpreting what moderate alcohol consumption is. This does not mean, to have no alcohol for 3-5 days and then have all 3-5 drinks at one time, she said. These drinks should not include added sugar such as margarita mix, juices, and sugary sodas.A pescatarian diet is similar to a vegetarian diet, with the addition of fish, and sometimes includes dairy and eggs. Lacto-ovo vegetarians eat eggs and dairy, but not beef, poultry, fish, or pork. These diets may be lower in saturated fats, especially if whole milk products are not consumed. The biggest challenge with these diets boils down to protein.Kelly explained it simply as there being complete and incomplete proteins. While animal proteins contain all essential amino acids, plant-based proteins are incomplete, and must be combined for full nutritional benefits.The way to do this is to combine a nut or seed or bean with a grain, said Kelly. For example, red beans and brown rice, or nut butter on whole grain bread, will allow you to consume all of the essential amino acids.While these diets might seem daunting, remember youre not alone. A registered dietitian, like Kelly, can be an excellent starting source.Dietitians are full of ideas and strategies to help each individual overcome barriers to create effective behavior changes, said Kelly. Its important to remember that baby steps and small changes lead to big impacts on your health over time!Whether you're sticking to tried-and-true favorites like the DASH plan or exploring new diet horizons, the key is finding what works best for your heart. Remember, it's not about perfection it's about progress. So go ahead, savor those veggies, indulge in some heart-smart protein, and above all, listen to what your body needs. 

Youve heard it before, but since its American Heart Month, well say it again. Heart disease is the leading killer of U.S. adults. The number one cause of death is a frightening number, so heres a new number: 10. Knowing these 10 heart health risk factors, and how to manage them, can save your life.To understand your personalized heart health risk better, check out our online quiz. Or read along and learn the key to a healthy heart from our Intermountain Health caregivers.Maintaining a healthy heart is the cornerstone of overall well-being, as the heart serves as the engine of our body, said Carlos Albrecht, MD, an Intermountain Health cardiologist at St. James Healthcare.1. Family history/geneticsUnderstanding your family's medical history is vital for anticipating health risks. Genetics play a significant role in heart-related issues. After speaking to your primary care provider about your family history, minimize any risks with lifestyle changes.2. SmokingSmoking (including second-hand smoke) deteriorates the cardiovascular system, increasing the likelihood of heart-related issues. This includes traditional cigarettes, e-cigarettes, and vaping nicotine. Your primary care provider can help create a quitting plan.Viet Le, PA-C at Intermountain Medical Center, warned against smokings consequences. Cardiovascular disease and smoking do not mix, he said. It is the highest risk for death and highest risk for cardiovascular events.3. High blood pressureConsider high blood pressure a silent threat with serious consequences. While it often coincides with other risk factors, hypertension is the biggest indicator of heart disease. If your blood pressure is consistently higher than 130/80, consult your primary care doctor.4. Unhealthy dietA diet high in processed and unhealthy foods has direct implications for heart health. Opting for a diet rich in fruits, vegetables, and whole grains supports cardiovascular well-being. Need heart healthy dish ideas? Check out this Intermountain dietitian cookbook.According to Dr. Albrecht, a balanced diet plays a pivotal role in persevering cardiovascular health and reducing the risk of heart disease. "Just as a well-maintained engine ensures the smooth functioning of a vehicle, a healthy heart is crucial for optimal physical performance and longevity, he said.5. High cholesterolCholesterol is a waxy substance produced by the liver, but its also in foods like meat, poultry, and dairy products. Too much cholesterol can block your bloods circulation, so keeping your cholesterol levels low mitigates heart-related complications. Your primary care provider can order a blood test to obtain your cholesterol level, and help you address the results.6. DiabetesDiabetes introduces a layer of complexity to heart health. Unfortunately, diabetes and heart disease risk often coincide. According to the CDC, those with diabetes are twice as likely to have heart disease or a stroke than those without diabetes. Make a plan with your primary care provider to address your diabetes and minimize heart risk with lifestyle changes.7. Physical inactivityInactive lifestyles contribute to a range of heart-related issues, such as obesity and high blood pressure. Incorporating routine exercise is a great way to minimize these heart-related issues, and keep you feeling healthy.Make sure that youre being active, Le said. The American Heart Association says 150 minutes a week of moderate aerobic activity. That sounds like a lot, but you break it down, its 30 minutes, five days a week. And you can even break it down into 10-minute segments.8. ObesityExcess weight puts strain on the heart, impacting its efficiency and longevity. Everyones ideal body weight varies by person, so talk to your primary care provider about your Body Mass Index (BMI). A BMI calculator evaluates if you have an ideal BMI between 18.6 and 24.9.9. Not enough sleepAdequate sleep is a non-negotiable aspect of overall health, including heart health. According to the American Heart Association, adults need 7-9 hours of sleep each night, and children require eight to 16 hours, depending on their age.Enough sleep improves your bodys brain function, immune system, mood and energy, and reduces your risk of chronic disease.10. Too much stressHopefully reading these risk factors hasnt caused stress. Stress can contribute to high blood pressure, among other factors. Managing stress levels helps maintain overall cardiovascular well-being. Your primary care provider can introduce stress-reduction strategies, such as exercise, meditation, and breathing techniques.Maintaining the de-stressors in your life is important. It takes intention. It takes planning, said Le. Give yourself the gift of the present by knowing you can effect change.In the realm of heart health, knowledge is power. Harness this power by understanding your unique risks, regularly visiting your doctor, and taking on heart healthy lifestyle changes. Each choice you make contributes to your cardiovascular well-being.Prioritizing heart health is not just a choice, said Dr. Albrecht. It is a commitment to a vibrant and fulfilling life.