Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:02):
leaking urine is never normal, so if bladder
leaks or a weak pelvic floor areholding you back, it's time to
take a seat.
Literally.
Btlm cella, also known as thekegel throne, is a revolutionary
non-invasive treatment thatstrengthens your pelvic floor in
just 30 minutes.
It's like doing 11 800 kegelswithout the effort.
(00:24):
For women, that means betterbladder control.
For men, improved confidenceand blood flow.
Don't wait.
Take charge of your pelvichealth with BTL-Amsela.
Sit, strengthen, thrive.
Book your session today.
Go to btlastheticscom.
That's btlastheticscom.
(00:44):
That's btlaestheticscom.
That's btlaestheticscom.
Good evening and welcome toNurse Maureen's Health Show
Podcast.
I'm Maureen McGrath, registeredNurse, nurse, continence
Advisor, sexual Health Educator,healthcare Consultant, and you
can come to me for all of yourhealthcare needs.
Because it's evidence-based.
That means it's based onscience.
(01:04):
It's also based on clinicaltrends that I see in my clinical
practice.
So some of the questionspatients ask, or some of the
things people say.
One of the most common thingspeople say is that, well, I
think my good is up and my badis down, and I'm not talking
about sex lives, I'm talkingabout cholesterol and
triglycerides.
Yes, tonight I want to give youa little bit of education on
(01:25):
these incredibly important labvalues and also provide you with
some eating and lifestyleoptions to improve your blood
cholesterol, triglycerides and,ultimately, your heart health.
This is up to you.
This is entirely up to you asto how you want to improve your
quality of life and prevent yourrisk of cardiovascular disease,
heart attack and stroke.
(01:46):
Let's start with bloodcholesterol and triglycerides
and what that actually means.
When people are saying my goodis up, my bad is down, my bad is
down and my good is up, well,high-density lipoprotein, or the
HDL cholesterol, is known asthe good or the healthy
cholesterol, and that's how youcan remember it.
H with healthy, it helpsprotect you by preventing the
(02:07):
narrowing of your blood vessels,so blood can flow much better.
And what does that mean?
That means your heart health isgoing to be better and even
your sex life is going to bebetter, because sex is all about
blood flow.
Now, the low densitylipoprotein, or the LDL
cholesterol, is known as the bad, or a way to remember it is.
It's the lousy cholesterolassociating those two L's
(02:29):
together.
Higher levels of LDL in thebloodstream increases the amount
of fat in the walls of yourblood vessels, or in other words
, the plaque increases in yourblood vessels over time, and
that can increase your risk ofcardiovascular disease or a
stroke because it can narrow orblock your blood vessels,
because narrowed vessels,narrowed blood vessels, can
(02:51):
increase blood pressure Anothervery important number and you
want to make sure that yours isat least 130 over 80 or below,
or 120 more ideally 120 over 80or below, because increased
blood pressure can also lead toheart attacks or strokes.
Now let's talk abouttriglycerides.
People don't typically talkabout triglycerides, but what
they are is they are a type offat in your blood, and higher
(03:14):
levels of triglycerides increaseyour risk for heart attack and
stroke.
Triglycerides rise when you eathigher amounts of wait for it
sugar A lot of people love sugarFat and or surprisingly enough
to you perhaps alcohol.
They may also rise if yourblood sugars are high, and an
HEA1C level is a retrospectivelook at your blood sugars over a
(03:36):
three month period of time, sothat's a good test to have.
Oftentimes, doctors will drawthe HDL, the LDL and the
triglycerides together.
So it's important to know allof those numbers, and so you
know it's important that youhave healthy eating.
What all of this means is thatthis is a modifiable risk factor
and you can change it by eatingmore healthily.
(04:00):
In other words, olive oil, nuts, seeds, avocados.
Stay away from things likeprocessed meats, coconut oil,
creams and butters all thethings we love.
But you want to eat things likesalmon, trout fish, sardines at
least twice a week, and youmight want to order that in a
restaurant.
Take a look at what they offeron the menu for fish.
Whole grains are important,beans, vegetables every single
(04:23):
day, and eating foods withsoluble fibers in them will help
to lower your cholesterol, likeoats, psyllium, fiber and
barley.
Also, soy foods soy foods, yes,like tofu, tempeh, edamame.
They're also good to add andtry to cut down on the glycemic
index foods.
(04:43):
So try to eat foods that havelittle or no added sugar.
You want to choose unsaturatedfats more often than not.
In other words, I mentionedavocado, but canola, flaxseed,
peanuts, safflower, soybean,sunflower, walnut, almonds,
hazelnut, nut butter, peanuts,pecan, pistachio, walnuts.
(05:05):
There's chia seeds, ground flax, hemp hearts you can add these
to salads.
Pumpkin is good, seed butter,sesame, sunflower, and it's a
good idea to incorporate thoseinto your diet.
You also want to choose omega-3fats more frequently.
So we see that in sardines andtrout salmon, arctic char.
That's a nice menu item in lotsof good restaurants.
(05:28):
Herring mackerel, you want toaim for two or more servings of
fatty fish each week, and oneserving is about a hundred grams
or three and a half ounces formy American listeners of cooked
fish.
And so you want to start withfish you enjoy and a lot of
people say I don't like fish, Idon't like seafood.
But just try it, and even tryit in a restaurant first,
perhaps, or try seasoning itwith lemon and olive oil and you
(05:53):
know Greek seasoning is good onit.
You want to maybe bake it orbroil it or grill it with little
or no added salt or butter andyou know, as I mentioned, adding
some spices like crushedpeanuts, fresh herbs, lemons.
It could kind of get you usedto that fishy taste.
I happen to love fish, I lovewhitefish, I love haddock, I
love halibut, I love salmon, soI try and choose those in my
(06:16):
diet at least twice a week.
Plant foods with omega-3 includethings like canola oil, walnuts
, ground flax, chia seeds, andthey're heart healthy but will
not lower your heart diseaserisk as much as the fatty fish.
The saturated fish you want tostay away from because too much
saturated Sorry, did I saysaturated fish?
I did Saturated fat you want tostay away from because too much
(06:40):
saturated fat may raise yourLDL and that's the lousy
cholesterol, remember.
And you want to make sureyou're reading the nutrition
facts, not just whether it comesfrom Canada or the US or
another country.
Read the nutrition facts tableon packaged foods to choose
foods with less saturated fatsand you know what Good, clean
foods, vegetables from your owngarden, you know, healthy foods
(07:03):
are what really you should bechoosing.
But you want to limit foods thatare high in saturated fats,
like meats, for example, ormeats with fat streaks or
marbling or poultry skin.
That never, never a good thing.
I was taught that skin on thechicken is not good even though
it is delicious.
Ice cream or cream, butter,lard, hard margarine, palm or
(07:24):
coconut oil, and also those delimeats and those processed foods
the luncheon meats like baconbologna bacon is so good and
sausages as well.
Really, limit those.
It doesn't mean you can neverhave them, but it just means to
be very mindful of how muchyou're consuming.
Nitrates are added to cured,smoked and processed meats like
deli meats, luncheon meats andsausages, and the purpose of
(07:45):
that is to extend their shelflife.
But they also they will notextend your life.
In fact, they will increaseyour risk for heart disease and
colon cancer.
So you want to avoid those andavoid or limit packaged food
with words like cured or smokedon them.
I don't like smoke, so that's agood thing for me, but um, a
lot of people do and processedand deli meat like sausages, ham
(08:07):
or bacon.
You want to stay away fromthose as well.
Something really important wedon't get a lot of or enough of
in our lives, especially atperimenopause, menopause and
postmenopause Is fiber.
So you want to eat foods highin fiber for a healthy heart and
you want to eat things likeoats, oatmeal, barley breads and
cereals made with whole grains,so you want to look for those
(08:28):
words whole grain.
They're typically the flatterbreads in the supermarket Peas,
beans, lentils.
Add those to soups and saladsand other dishes you won't even
know that you're having them.
And obviously, fruits andvegetables at every meal if
possible and you know, try andchoose more soluble fiber as
well.
So apples, apricot, artichoke,figs, ground flax, pears, pears,
(08:51):
oranges, squash, sweet potatoes, brussels sprouts are so good
we see those on the menus inmany restaurants these days.
Mango, oats, okra and also soyfoods can help to lower LDL, so
try and include things like soynuts, soybeans, tofu, tempeh and
plant sterols can also lowerLDL and triglycerides.
(09:13):
So small amounts of plantsterols are found in foods like
nuts, seeds, oils, fruits andbeans, but our everyday foods do
not provide enough plantsterols to lower LDL.
So you want to ask aboutincreasing that in your diet and
ask your doctor about plantsterol supplements or, you know,
talk to a nutritionist aboutfoods that contained added plant
(09:35):
sterols and also you know ifyour triglycerides are high.
You know you want to limitsugar.
That's important and also sweetfoods like candies and
chocolates and desserts,fruit-flavored drinks, anything
that has added sugar, jams,jellies, soda, tonic pop
whatever you call it dependingon what country you're from
(09:58):
Sugar, honey, molasses, sweetbaked foods, syrups and limit
refined grain foods like lowerfiber breakfast cereal.
People will think, oh, I'meating cereal, so that's got to
be good, but you've got to takea look at it like Lucky Charms
and Frosted Flakes.
Some of my faves are not goodfor you.
Limit roti or tortilla madewith white flour.
(10:20):
Of course I love those too.
I don't like the corn tortillas, but you know what.
You can limit them.
Have them every now and again.
I might have that every coupleof months or every three months,
and also pasta made with whiteflour.
I like spaghetti squash and Itry to fake that, pretend that
that is spaghetti and I just puttomato sauce and Parmesan
cheese on it and it's a healthymeal.
(10:41):
White bread, white flour, whiterice Avoid all of those.
White rice can elevate yourblood sugar more than a donut.
Yes, you heard it here on NurseMaureen's Health Show podcast,
and some people might be askedby their doctors to take a fish
oil supplement to help lowertheir triglycerides, and so you
might want to talk to yourdoctor or healthcare provider
about how much is correct foryou.
(11:02):
But you know what?
I really recommend the fattyfish, because that contains
omega-3 fats.
And here we go, a subject thatis sensitive for a lot of people
limit or avoid your alcoholconsumption, because alcohol can
increase your triglycerides anddrinking less is better for
your overall health andrelationships all around.
You want to talk to yourhealthcare provider if you have
(11:23):
questions about alcohol and yourhealth.
Like a lot of people don't knowhow much they should be
drinking, but you know it'sreally about two drinks a week
is the basic recommendation.
You know when you're not eatinghealthy, you can carry extra
body weight.
You know that central bodyweight, especially for women at
perimenopause, menopause, and sothat can also increase your
(11:44):
risk of heart disease.
But you know, talk to yourdoctor about that.
And you know, if you followsome of the recommendations that
I've talked to you about here,just by lowering your
cholesterol and triglycerides,then you're probably going to
lose weight as well.
You activity helps to improveyour heart health.
It also lowers your risk forheart attack, heart disease and
(12:06):
other health conditions, and ifyou're not active now, you want
to maybe talk to your healthcareprovider or talk to a personal
trainer, if you can afford thatbefore you start being active.
But you can always start slow.
Start with walking.
Walking is great not only forexercise, muscle tone, but also
for cognition as well, and it'llhelp you with your memory.
You want to aim for, you know,build up to 30 to 60 minutes of
(12:28):
activity a week and you know,ultimately the goal is to get
your heart to beat a bit faster.
But you can also try swimming,biking and playing sports.
One of my favorites, of course,if you've ever listened to me
before, is tennis.
I love skiing, I love swimming,and.
But you know what Walking isbest for the memory, and a lot
of people are concerned aboutmemory, especially as they age,
(12:49):
and you know what we lose muscleas we age.
So you may want to startlifting weights it doesn't have
to be too big and also squeezeyour pelvic muscle, your rectal
muscle, the muscle that preventsyou from passing gas when you
are lifting weight, to avoid anyrisk or damage to your pelvic
floor.
If you're a smoker, it's time toquit.
Smoking increases the risk ofplaque forming in your arteries,
(13:11):
and this is true not only forcigarettes but also for vaping,
because vapes contain nicotineas well, and this can raise your
risk of heart disease andstroke.
I know that vaping has helped alot of people quit smoking, but
then a lot of people vape threetimes as much as they smoked.
It's constant.
(13:32):
I was in California recentlyand I said to somebody is that
barbecue on fire?
And it was somebody hidingbehind it vaping.
Anyway, I don't know.
But you know it's a good idea tolook at why you're vaping.
You know why you're drinkingalcohol.
You know when you get to thebottom of it.
Are you medicating something?
Because there is a smallantidepressant effect,
especially in nicotine.
Anyway, 20 years after quittingsmoking, your risk of dying
(13:53):
from a heart attack is as low assomeone who has never smoked at
all.
And, um, you know it'simportant to get that.
Help, uh, to quit smoking, uh,and to quit drinking as well, or
both one or the other, anyway,anything to get you healthier.
But I really appreciate youtuning into the podcast.
Anyway, these lifestyle choicesare yours and they can help
(14:15):
improve your blood cholesteroland triglycerides.
It can be hard to change yourlifestyle, especially if you
make too many changes at once.
So I recommend that you startslow, maybe journal, you know.
Maybe every time you try to,you think about having a
cigarette.
Maybe go for a walk instead,you know, replace it with a
healthy activity, you know.
Think about, you know, how muchbetter you're feeling.
(14:36):
Your mindfulness is alsoextremely important.
Sometimes we don't see ourblood levels and we don't see
our cholesterols, and so we'renot always mindful of them.
We don't think of, you know,the danger that they are
instilling on our lives.
So it's something to thinkabout.
Get them drawn every year, youknow.
Get them drawn after you'vemade some changes, after about
six months.
(14:56):
And, anyway, email menursetalkathotmailcom If you
have any questions.
Thanks so much for tuning intoNurse Maureen's Health Show
Podcast.
Thanks so much for tuning intoNurse Maureen's Health Show
Podcast.
Thanks so much for tuning in.
I'm Maureen McGrath and youhave been listening to the
Sunday Night Health Show Podcast.
If you want to hear thispodcast or any other segment
again, feel free to go to iTunes, spotify or Google Play or
(15:16):
wherever you listen to yourfavorite podcasts.
You can always email menursetalkathotmailcom, or text
the show 604-765-9287.
That's 604-765-9287.
Or head on over to my websitefor more information
maureenmcgrathcom.
It's been my pleasure to spendthis time with you.
(15:40):
Guys, if urinary leaks orstruggles in the bedroom are
holding you back, it's time totake control.
Btlm cell, better known as theKegelthrone, is a game changer
boosting pelvic floor strength,improving bladder control and
even enhancing blood flow forbetter performance.
In just 30 minutes, thisnon-invasive treatment delivers
(16:01):
thousands of muscle contractions, helping you regain the
confidence where it matters most.
No surgery, no downtime, justresults Stronger pelvic floor,
better bladder control, improvedintimacy.
Book your session today.
For more information or to finda provider, go to
btlastheticscom.
That's btlastheticscom.
(16:23):
Did you know that a weak pelvicfloor can lead to urinary leaks
, discomfort and even impactyour confidence in the bedroom,
whether you're a woman dealingwith bladder control issues or a
man looking to improveperformance and blood flow.
Btl-m-cella is the solution.
This non-invasive treatmentdelivers thousands of pelvic
(16:45):
floor contractions in just onesession, like doing 11,800
Kegels without the effort.
Stronger muscles, bettercontrol and enhanced wellness,
without surgery or downtime.
Take the first step toward astronger you.
For more information or to finda provider, go to
btlastheticscom.
That's btlastheticscom.
leaking urine is never normal, so if bladder
leaks or a weak pelvic floor areholding you back, it's time to
take a seat.
Literally.
Btlm cella, also known as thekegel throne, is a revolutionary
non-invasive treatment thatstrengthens your pelvic floor in
just 30 minutes.
It's like doing 11 800 kegelswithout the effort.
(00:24):
For women, that means betterbladder control.
For men, improved confidenceand blood flow.
Don't wait.
Take charge of your pelvichealth with BTL-Amsela.
Sit, strengthen, thrive.
Book your session today.
Go to btlastheticscom.
That's btlastheticscom.
(00:44):
That's btlaestheticscom.
That's btlaestheticscom.
Good evening and welcome toNurse Maureen's Health Show
Podcast.
I'm Maureen McGrath, registeredNurse, nurse, continence
Advisor, sexual Health Educator,healthcare Consultant, and you
can come to me for all of yourhealthcare needs.
Because it's evidence-based.
That means it's based onscience.
(01:04):
It's also based on clinicaltrends that I see in my clinical
practice.
So some of the questionspatients ask, or some of the
things people say.
One of the most common thingspeople say is that, well, I
think my good is up and my badis down, and I'm not talking
about sex lives, I'm talkingabout cholesterol and
triglycerides.
Yes, tonight I want to give youa little bit of education on
(01:25):
these incredibly important labvalues and also provide you with
some eating and lifestyleoptions to improve your blood
cholesterol, triglycerides and,ultimately, your heart health.
This is up to you.
This is entirely up to you asto how you want to improve your
quality of life and prevent yourrisk of cardiovascular disease,
heart attack and stroke.
(01:46):
Let's start with bloodcholesterol and triglycerides
and what that actually means.
When people are saying my goodis up, my bad is down, my bad is
down and my good is up, well,high-density lipoprotein, or the
HDL cholesterol, is known asthe good or the healthy
cholesterol, and that's how youcan remember it.
H with healthy, it helpsprotect you by preventing the
(02:07):
narrowing of your blood vessels,so blood can flow much better.
And what does that mean?
That means your heart health isgoing to be better and even
your sex life is going to bebetter, because sex is all about
blood flow.
Now, the low densitylipoprotein, or the LDL
cholesterol, is known as the bad, or a way to remember it is.
It's the lousy cholesterolassociating those two L's
(02:29):
together.
Higher levels of LDL in thebloodstream increases the amount
of fat in the walls of yourblood vessels, or in other words
, the plaque increases in yourblood vessels over time, and
that can increase your risk ofcardiovascular disease or a
stroke because it can narrow orblock your blood vessels,
because narrowed vessels,narrowed blood vessels, can
(02:51):
increase blood pressure Anothervery important number and you
want to make sure that yours isat least 130 over 80 or below,
or 120 more ideally 120 over 80or below, because increased
blood pressure can also lead toheart attacks or strokes.
Now let's talk abouttriglycerides.
People don't typically talkabout triglycerides, but what
they are is they are a type offat in your blood, and higher
(03:14):
levels of triglycerides increaseyour risk for heart attack and
stroke.
Triglycerides rise when you eathigher amounts of wait for it
sugar A lot of people love sugarFat and or surprisingly enough
to you perhaps alcohol.
They may also rise if yourblood sugars are high, and an
HEA1C level is a retrospectivelook at your blood sugars over a
(03:36):
three month period of time, sothat's a good test to have.
Oftentimes, doctors will drawthe HDL, the LDL and the
triglycerides together.
So it's important to know allof those numbers, and so you
know it's important that youhave healthy eating.
What all of this means is thatthis is a modifiable risk factor
and you can change it by eatingmore healthily.
(04:00):
In other words, olive oil, nuts, seeds, avocados.
Stay away from things likeprocessed meats, coconut oil,
creams and butters all thethings we love.
But you want to eat things likesalmon, trout fish, sardines at
least twice a week, and youmight want to order that in a
restaurant.
Take a look at what they offeron the menu for fish.
Whole grains are important,beans, vegetables every single
(04:23):
day, and eating foods withsoluble fibers in them will help
to lower your cholesterol, likeoats, psyllium, fiber and
barley.
Also, soy foods soy foods, yes,like tofu, tempeh, edamame.
They're also good to add andtry to cut down on the glycemic
index foods.
(04:43):
So try to eat foods that havelittle or no added sugar.
You want to choose unsaturatedfats more often than not.
In other words, I mentionedavocado, but canola, flaxseed,
peanuts, safflower, soybean,sunflower, walnut, almonds,
hazelnut, nut butter, peanuts,pecan, pistachio, walnuts.
(05:05):
There's chia seeds, ground flax, hemp hearts you can add these
to salads.
Pumpkin is good, seed butter,sesame, sunflower, and it's a
good idea to incorporate thoseinto your diet.
You also want to choose omega-3fats more frequently.
So we see that in sardines andtrout salmon, arctic char.
That's a nice menu item in lotsof good restaurants.
(05:28):
Herring mackerel, you want toaim for two or more servings of
fatty fish each week, and oneserving is about a hundred grams
or three and a half ounces formy American listeners of cooked
fish.
And so you want to start withfish you enjoy and a lot of
people say I don't like fish, Idon't like seafood.
But just try it, and even tryit in a restaurant first,
perhaps, or try seasoning itwith lemon and olive oil and you
(05:53):
know Greek seasoning is good onit.
You want to maybe bake it orbroil it or grill it with little
or no added salt or butter andyou know, as I mentioned, adding
some spices like crushedpeanuts, fresh herbs, lemons.
It could kind of get you usedto that fishy taste.
I happen to love fish, I lovewhitefish, I love haddock, I
love halibut, I love salmon, soI try and choose those in my
(06:16):
diet at least twice a week.
Plant foods with omega-3 includethings like canola oil, walnuts
, ground flax, chia seeds, andthey're heart healthy but will
not lower your heart diseaserisk as much as the fatty fish.
The saturated fish you want tostay away from because too much
saturated Sorry, did I saysaturated fish?
I did Saturated fat you want tostay away from because too much
(06:40):
saturated fat may raise yourLDL and that's the lousy
cholesterol, remember.
And you want to make sureyou're reading the nutrition
facts, not just whether it comesfrom Canada or the US or
another country.
Read the nutrition facts tableon packaged foods to choose
foods with less saturated fatsand you know what Good, clean
foods, vegetables from your owngarden, you know, healthy foods
(07:03):
are what really you should bechoosing.
But you want to limit foods thatare high in saturated fats,
like meats, for example, ormeats with fat streaks or
marbling or poultry skin.
That never, never a good thing.
I was taught that skin on thechicken is not good even though
it is delicious.
Ice cream or cream, butter,lard, hard margarine, palm or
(07:24):
coconut oil, and also those delimeats and those processed foods
the luncheon meats like baconbologna bacon is so good and
sausages as well.
Really, limit those.
It doesn't mean you can neverhave them, but it just means to
be very mindful of how muchyou're consuming.
Nitrates are added to cured,smoked and processed meats like
deli meats, luncheon meats andsausages, and the purpose of
(07:45):
that is to extend their shelflife.
But they also they will notextend your life.
In fact, they will increaseyour risk for heart disease and
colon cancer.
So you want to avoid those andavoid or limit packaged food
with words like cured or smokedon them.
I don't like smoke, so that's agood thing for me, but um, a
lot of people do and processedand deli meat like sausages, ham
(08:07):
or bacon.
You want to stay away fromthose as well.
Something really important wedon't get a lot of or enough of
in our lives, especially atperimenopause, menopause and
postmenopause Is fiber.
So you want to eat foods highin fiber for a healthy heart and
you want to eat things likeoats, oatmeal, barley breads and
cereals made with whole grains,so you want to look for those
(08:28):
words whole grain.
They're typically the flatterbreads in the supermarket Peas,
beans, lentils.
Add those to soups and saladsand other dishes you won't even
know that you're having them.
And obviously, fruits andvegetables at every meal if
possible and you know, try andchoose more soluble fiber as
well.
So apples, apricot, artichoke,figs, ground flax, pears, pears,
(08:51):
oranges, squash, sweet potatoes, brussels sprouts are so good
we see those on the menus inmany restaurants these days.
Mango, oats, okra and also soyfoods can help to lower LDL, so
try and include things like soynuts, soybeans, tofu, tempeh and
plant sterols can also lowerLDL and triglycerides.
(09:13):
So small amounts of plantsterols are found in foods like
nuts, seeds, oils, fruits andbeans, but our everyday foods do
not provide enough plantsterols to lower LDL.
So you want to ask aboutincreasing that in your diet and
ask your doctor about plantsterol supplements or, you know,
talk to a nutritionist aboutfoods that contained added plant
(09:35):
sterols and also you know ifyour triglycerides are high.
You know you want to limitsugar.
That's important and also sweetfoods like candies and
chocolates and desserts,fruit-flavored drinks, anything
that has added sugar, jams,jellies, soda, tonic pop
whatever you call it dependingon what country you're from
(09:58):
Sugar, honey, molasses, sweetbaked foods, syrups and limit
refined grain foods like lowerfiber breakfast cereal.
People will think, oh, I'meating cereal, so that's got to
be good, but you've got to takea look at it like Lucky Charms
and Frosted Flakes.
Some of my faves are not goodfor you.
Limit roti or tortilla madewith white flour.
(10:20):
Of course I love those too.
I don't like the corn tortillas, but you know what.
You can limit them.
Have them every now and again.
I might have that every coupleof months or every three months,
and also pasta made with whiteflour.
I like spaghetti squash and Itry to fake that, pretend that
that is spaghetti and I just puttomato sauce and Parmesan
cheese on it and it's a healthymeal.
(10:41):
White bread, white flour, whiterice Avoid all of those.
White rice can elevate yourblood sugar more than a donut.
Yes, you heard it here on NurseMaureen's Health Show podcast,
and some people might be askedby their doctors to take a fish
oil supplement to help lowertheir triglycerides, and so you
might want to talk to yourdoctor or healthcare provider
about how much is correct foryou.
(11:02):
But you know what?
I really recommend the fattyfish, because that contains
omega-3 fats.
And here we go, a subject thatis sensitive for a lot of people
limit or avoid your alcoholconsumption, because alcohol can
increase your triglycerides anddrinking less is better for
your overall health andrelationships all around.
You want to talk to yourhealthcare provider if you have
(11:23):
questions about alcohol and yourhealth.
Like a lot of people don't knowhow much they should be
drinking, but you know it'sreally about two drinks a week
is the basic recommendation.
You know when you're not eatinghealthy, you can carry extra
body weight.
You know that central bodyweight, especially for women at
perimenopause, menopause, and sothat can also increase your
(11:44):
risk of heart disease.
But you know, talk to yourdoctor about that.
And you know, if you followsome of the recommendations that
I've talked to you about here,just by lowering your
cholesterol and triglycerides,then you're probably going to
lose weight as well.
You activity helps to improveyour heart health.
It also lowers your risk forheart attack, heart disease and
(12:06):
other health conditions, and ifyou're not active now, you want
to maybe talk to your healthcareprovider or talk to a personal
trainer, if you can afford thatbefore you start being active.
But you can always start slow.
Start with walking.
Walking is great not only forexercise, muscle tone, but also
for cognition as well, and it'llhelp you with your memory.
You want to aim for, you know,build up to 30 to 60 minutes of
(12:28):
activity a week and you know,ultimately the goal is to get
your heart to beat a bit faster.
But you can also try swimming,biking and playing sports.
One of my favorites, of course,if you've ever listened to me
before, is tennis.
I love skiing, I love swimming,and.
But you know what Walking isbest for the memory, and a lot
of people are concerned aboutmemory, especially as they age,
(12:49):
and you know what we lose muscleas we age.
So you may want to startlifting weights it doesn't have
to be too big and also squeezeyour pelvic muscle, your rectal
muscle, the muscle that preventsyou from passing gas when you
are lifting weight, to avoid anyrisk or damage to your pelvic
floor.
If you're a smoker, it's time toquit.
Smoking increases the risk ofplaque forming in your arteries,
(13:11):
and this is true not only forcigarettes but also for vaping,
because vapes contain nicotineas well, and this can raise your
risk of heart disease andstroke.
I know that vaping has helped alot of people quit smoking, but
then a lot of people vape threetimes as much as they smoked.
It's constant.
(13:32):
I was in California recentlyand I said to somebody is that
barbecue on fire?
And it was somebody hidingbehind it vaping.
Anyway, I don't know.
But you know it's a good idea tolook at why you're vaping.
You know why you're drinkingalcohol.
You know when you get to thebottom of it.
Are you medicating something?
Because there is a smallantidepressant effect,
especially in nicotine.
Anyway, 20 years after quittingsmoking, your risk of dying
(13:53):
from a heart attack is as low assomeone who has never smoked at
all.
And, um, you know it'simportant to get that.
Help, uh, to quit smoking, uh,and to quit drinking as well, or
both one or the other, anyway,anything to get you healthier.
But I really appreciate youtuning into the podcast.
Anyway, these lifestyle choicesare yours and they can help
(14:15):
improve your blood cholesteroland triglycerides.
It can be hard to change yourlifestyle, especially if you
make too many changes at once.
So I recommend that you startslow, maybe journal, you know.
Maybe every time you try to,you think about having a
cigarette.
Maybe go for a walk instead,you know, replace it with a
healthy activity, you know.
Think about, you know, how muchbetter you're feeling.
(14:36):
Your mindfulness is alsoextremely important.
Sometimes we don't see ourblood levels and we don't see
our cholesterols, and so we'renot always mindful of them.
We don't think of, you know,the danger that they are
instilling on our lives.
So it's something to thinkabout.
Get them drawn every year, youknow.
Get them drawn after you'vemade some changes, after about
six months.
(14:56):
And, anyway, email menursetalkathotmailcom If you
have any questions.
Thanks so much for tuning intoNurse Maureen's Health Show
Podcast.
Thanks so much for tuning intoNurse Maureen's Health Show
Podcast.
Thanks so much for tuning in.
I'm Maureen McGrath and youhave been listening to the
Sunday Night Health Show Podcast.
If you want to hear thispodcast or any other segment
again, feel free to go to iTunes, spotify or Google Play or
(15:16):
wherever you listen to yourfavorite podcasts.
You can always email menursetalkathotmailcom, or text
the show 604-765-9287.
That's 604-765-9287.
Or head on over to my websitefor more information
maureenmcgrathcom.
It's been my pleasure to spendthis time with you.
(15:40):
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