How could a Health Coach Help You?

How Could a Health Coach Help You?  How Do You Find a Coach Appropriate For You?
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WEBMD on Health and Wellness Coach








Claudia Collins RN, BSN BIO

• Health and wellness advocate
• Trained Health and Wellness Coach through Well Coaches
• Member of the National Society of Health Coaches
• Transition Coach for United Health Care
• Professional member of IDEA Health and Fitness Association
• ACE (American Council on Exercise) Certified Personal Trainer
• Member the American Nurses Association
• Member of the American Holistic Nursing Association
• CPR and first aid certified by the American Heart Association
• Member of the Preventative Cardiovascular Nursing Association
• BSN in nursing
• BS degree in Psychology, magna cum laude
• AS degree in Strength, Nutrition, and Personal Training in the spring of 2010
• Certificate of Completion in Nutrition for Fitness & Wellness, Glendale Community College, 2010
• Member of the Psi Chi, the National Psychology Honor Society

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Invest in Yourself Today

As a registered nurse I view weight loss as a medical intervention.  There are many reasons to lose weight and make changes in your life-style for healthy eating with foods that support your unique nutritional needs.  You can reduce blood pressure, prevent or manage diabetes, reduce cholesterol and risk for stroke and heart attack, reduce inflammation throughout your body, regain your ability to move comfortably, improve your gut health and feel better about yourself.  Invest in yourself today! 

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The Role of the Cardiovascular System in Exercise

Photo Credit human image by Byron Moore from Fotolia.com

By Claudia Collins

Overview

The cardiovascular system is made up of the heart, arteries, capillaries and veins and is responsible for circulating blood throughout the body. The blood serves as a vehicle to carry gases like oxygen and nutrients like carbohydrates, fats and proteins to the organs, tissues and cells in the body. The blood also picks up waste products such as lactic acid and carbon dioxide from the cells and carries them to where they can either be expelled or metabolized. According the American Heart Association, inactivity is a major risk factor for cardiovascular disease.

Arteries, Capillaries, and Veins

Adults have approximately 60,000 miles of blood vessels in their bodies. If these vessels could be laid out end-to-end they would be able to wrap around the Earth more than double. There are three kinds of blood vessels: arteries, veins and capillaries. The arteries are the pipes that transport blood into the body and the veins bring the blood back to the heart. The capillaries are the very narrow, thin-walled vessels where the exchange of gases, nutrients and cellular waste products occurs.

The Heart

The heart is a muscle and serves as a pump. According to the Texas Heart Institute, the heart weighs between 7 and 15 ounces, is a little larger than your fist and pumps about 2,000 gallons of blood through it daily. Over the life of a person living into old age, the heart beats approximately 3.5 billion times. Cardiovascular disease most often occurs when the arteries that supply the blood to the heart become narrowed or hardened due to plaque buildup.

Effects of Exercise on the Cardiovascular System

Exercise places an increased demand on the cardiovascular system. According to the Texas Heart Association, exercise causes an increase in cardiac muscle, skeletal muscle, blood vessels and red blood cells. Because of these changes more oxygen and nutrients are transported to the body and more waste products are removed. According to the Sports Fitness Adviser, the cardiovascular system responds to exercise by changes in the size of the heart, heart rate, stroke volume, cardiac output, blood flow, blood volume and blood pressure.

Significance

Sports Fitness Adviser states the cardiovascular system has five important roles during exercise. These roles are delivering oxygen to the working muscles, oxygenating blood by returning it the lungs, transporting heat from the core to the skin, transporting hormones and delivering nutrients and fuel to the active tissues. The cardiovascular system must regulate the changes caused by exercise in order to perform efficiently and meet the body's increasing demands.

Expert Insight

The American Heart Association recommends, for most healthy people, 30 minutes of moderate-to-vigorous aerobic activity be performed most days of the week. The 2008 Physical Guidelines for Healthy People recommends 150 minutes of moderate exercise a week or 75 minutes of vigorous exercise a week along with at least two days of strength training exercises. They also state that the 150 minutes may be obtained in 10-minute spurts as opposed to 30- or 60-minute workouts.

Warning

The American Heart Association recommends that you consult a doctor or health care provider before starting an exercise program if you have any of the following conditions: heart disease or have had a stroke, take medications for blood pressure control, diabetes, have experienced chest pain during exercise or anytime during the past month, are middle-aged or older and lead a sedentary lifestyle, have a bone, muscle or joint problem that may be worsened by exercise, have any other condition that may need special attention. Never ignore signs of heart disease such as chest pain, shortness of breath and irregular heart beats.

References

• University of Maryland Medical Center: Exercise's Effects on the Heart
• National Heart Lung and Blood Institute: Diseases and Conditions Index
• Your Guide to Physical Activity and Your Heart
• Texas Heart Institute: As a Texas Heart Institue Doctor
• Sports Fitness Advisor: The Cardiovascular System and Exercise
• American Heart Association: Physical Activity

Article reviewed by M.J. Ingram Last updated on: Jun 14, 2011

Read more: http://www.livestrong.com/article/268517-the-role-of-the-cardiovascular-system-in-exercise/#ixzz1boHMIdeV

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What is the Average Glucose Level for a Human?

Photo Credit blood testing image by John Keith from Fotolia.com

By Claudia Collins

Overview

Blood glucose is often referred to as blood sugar and is the amount of glucose circulating in the blood at any given time. Blood glucose levels are measured in milligrams per deciliter or mg/dl. The endocrine system regulates blood glucose levels in a healthy individual. Normally, insulin -- a hormone produced by the pancreas -- controls blood glucose levels. Digested carbohydrates convert into smaller units called glucose -- the main energy source for the body, and vital for proper brain function.

Normal Blood Glucose Levels

There are several ways in which blood glucose levels may be tested. A fasting level is obtained via blood draw after the individual has refrained from eating for at least eight hours. The normal fasting blood glucose is 70 to 99 mg/dl. A level of 100 to 125 mg/dl is categorized as impaired fasting glucose or pre-diabetes, and a level above 126 mg/dl obtained on two separate occasions is usually indicative of diabetes. A level of less than 140 mg/dl is normal for the oral glucose tolerance test.

Tests for Blood Glucose

The American Diabetic Association recommends diagnosis only be made from a fasting blood sugar or an oral glucose tolerance test; however, postprandial and random blood glucose tests are occasionally obtained. The postprandial test is performed two hours following a meal and the normal range is 70 to 145 mg/dl. A random blood sugar test may be performed anytime and the normal range is 70 to 125mg/dl.

Blood Glucose and Exercise

Glucose levels swing dramatically during exercise. If you are diabetic, check your blood glucose before and after exercising. Physical activity can cause a decrease in your blood glucose level either during or after exercise or even up to one day later. If your blood glucose level is less than 100 mg/dl before exercise have a snack. Stop exercising if you develop signs and symptoms of low blood glucose, which include feeling shaky, weak, confused, irritable, anxious, tired and sweaty. If your blood glucose is higher than 300mg/dl don't exercise.

Prevention/Solution

Blood glucose levels that remain high over a period of time can damage your heart, eyes, kidneys, nerves and blood vessels. If you are diabetic, controlling your blood sugar by careful monitoring and diet. If you are not diabetic or have been diagnosed as pre-diabetes, studies have shown that you can prevent or delay the onset of type 2 diabetes through healthy lifestyle choices.

Considerations

Hyperglycemia and hypoglycemia may be caused by other diseases and conditions than diabetes. Too high blood sugar or hyperglycemia may be caused by acute stress which may be in response to trauma, heart attack or stroke, chronic renal failure, Cushings syndrome, excessive food intake, pancreatitis, pancreatic cancer, hyperthyroidism and certain drugs such as corticosteroids. Low blood sugar or hypoglycemia may be caused from adrenal insufficiency, drinking alcohol, drugs such as anabolic steroids or acetaminophen, extensive liver disease, hypothyroidism, insulin overdose and starvation.

Reference

• Center for Disease Control and Prevention: Be Active
• Lab Tests Online: Glucose
• Endocrine Web: Diagnosing Diabetes
• American Diabetes Association: Prevention
• American Diabetes Association

Article reviewed by Tina Boyle Last updated on: Oct 3, 2010

Read more: http://www.livestrong.com/article/268976-what-is-the-average-glucose-level-for-a-human/#ixzz1boGglfxH

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