Get Smart, Save Your Heart!

by Guest Blogger,Certified Health Coach, Sara Quetta
February is national Heart Month. Have you been working hard to make sure your ticker will last the long haul? These days, cardiovascular diseases are on the rise. Heart disease is the leading cause of death in the US. In 2011, heart disease cost the United States $444 billion. This total includes the cost of health care services, medications, and lost productivity. Risk factors of heart disease are high cholesterol, high blood pressure, diabetes, cigarette smoking, obesity, poor diet, physical inactivity and alcohol use.

One risk factor that has been making waves is high blood pressure. 76.4 million U.S. adults have been diagnosed with high blood pressure. When the force of blood flow in the artery is too high, it causes the surrounding tissue to stretch beyond its limit,causing more serious problems. For instance, vascular weakness, vascular scarring, increased risk for blood clots, increased plaque build-up, tissue and organ damage from narrowed and blocked arteries, and increased workload on the circulatory system. The overall result, if left untreated, is heart failure, heart attack, stroke and kidney failure.

This is only a snapshot of a very serious problem. But did you know that you can prevent heart disease? That’s right, with diet, exercise and stress management, you can be on your way to a healthier and happier life style. No one wants to spend their time in a doctor’s office, going through a battery of extensive tests.

A diet rich in whole grains, fruits, veggies and lean protein can help you achieve your goals for a healthy heart. Eliminate fatty meats, high sodium and processed foods. Not only will you be healthy on the inside, but you will feel your best, have more energy and live a long and happy life.

A certified health coach is trained to support you with these challenges, every step of the way. They offer diet and lifestyle suggestions, along with personal attention to your health goals. Good health is not only about the food you put in your mouth, it’s about your life as a whole…relationships, career, spirituality and exercise, just to name a few. If you are looking for more than a new diet fad, then I have a personalized program that is right for you. Health coaching offers a lifestyle change. It has been proven to help with many health conditions including heart disease, diabetes, acid reflux, and more.

Contact me today for a free 50 minute health consultation to see if this program is right for you.

Sara Quetta is a Certified Health Coach and Owner of Journey To A New You. She received her training from the Institute for Integrative Nutrition. When she’s not doing one on one coaching, she teaches wellness workshops at various locations around NH. She also received her bachelor’s degree in personal communications from Rhode Island College.


Healing Hands Chiropractic is a full-service family wellness center specializing in Webster certified prenatal & family chiropractic care, acupuncture, cognitive-behavioral therapy, reiki & aromatherapy, massage therapy, pregnancy & birth classes and breastfeeding support.

Stress in September

by Shalon Da~Nai, LMT

back to school stressIts that time of year again. The carefree days of summer are gone. It can be a stressful time as schedules fill up and the pace of life seems to turn from a walk to a run. Everyone has experienced some kind of stress in their lives and many deal with it on a daily basis. Stress can be caused by a plethora of things; the daily demands of life, personal relationships and deadlines at work as well as bigger life changes and transitions ie the loss of a job or a loved one. Even positive things can cause stress like planning a wedding, the birth of a child or a child’s first day of school.

We all know what stress is, but how does it affect us and our body?  Noticeable physical responses to stress include an increase in heart rate, sweating, rapid breathing and heightening of the senses. These are all symptoms of the “Fight or Flight” response that nature has equipped us with for our own protection. Unfortunately our physiology can not tell the difference between a life or death situation and a rough day at the office. Anything that causes us stress will cause the same release of the hormones Adrenaline and Cortisol. Over time, heightened stress states can affect our moods, sleeping habits, eating habits and energy levels. Physical aches and pains may develop. Even our memory and ability to conceive can be impinged. If stressful conditions persist it may increase the risk of more severe disease ie: heart disease, hypertension, diabetes, depression and disorders of the autoimmune system.
So what are some ways we can manage our stress so that it does not weaken our Body and Mind?  There are many coping techniques available. The most basic and easy tool to reduce stress is simply to breathe. Slow, deep breaths can lower a fast heart rate and make you feel more calm. Exercise is not only good for your cardiovascular and muscular systems, it also reduces stress hormones and releases endorphins, which are those “feel good” hormones. Meditation can take the use of breath a step further and invites the mind to quiet. Letting go of stressful thoughts is the key to reducing stress levels, but it may not be as simple as it sounds. It is good to practice these methods. The more you do it, the more adept you will be at coping and will be able to balance yourself quickly.

Therapeutic services like Massage Therapy and Reiki (and of course chiropractic care) focus on lowering stress levels and can bring you to a deep state of calm. Massage packs all the benefits of breath, exercise and meditation into one synergistic experience that takes little effort for the recipient. Not only does it reduce stress hormones, Cortisol and Adrenaline, it also releases endorphins and reduces physical pain or tension.
It’s important to take stress seriously, as it can have some very harmful effects. Mastering your ability to manage your stress will make you healthier, happier and more emotionally balanced. You will be more productive at work or at school and your personal relationships will benefit as well. Everyone experiences stress differently. Wouldn’t it be nice if we didn’t have to experience it at all?