Cheap home workouts slash diabetes risk
February is American Heart Month—the perfect time to start working out and boost your heart health. But who says you need an expensive gym membership to get in shape? Making simple home substitutes, such as lifting cans of food in lieu of hand-held weights, can be as effective as gym workouts, say Australian researchers in a small study of people at risk for diabetes. They took more than 120 people with a high body mass index (BMI) or waist circumference, heart disease, high blood pressure and problems with glucose and separated them into two groups. All took part in a six-week program where they learned how to eat and exercise properly. Half of the subjects did three months of resistance training (also known as weight or strength training) at the gym. The other half did three months of resistance training at home using simple items such as cans of food and exercise balls. Both groups then followed a maintenance program for more than eight months. The results? Both groups performed equally well. A year later, the number of people with glucose problems dropped by 14 percent. Subjects lost an average of 8.8 pounds, ate less fat and were more active. The only difference between the at-home exercisers and the gym-goers? Systolic blood pressure (the top number) dropped more in those who worked out at the gym. The lesson learned: If you can’t make it to the gym, pick up some soup cans and start sweating at home.

Don’t let winter weather weaken your heart
You may be looking forward to spring, but there’s still some kick left in Old Man Winter, and winter months can be especially hard on the heart. According the University of North Carolina at Chapel Hill School of Medicine, death rates and the number of hospitalizations for heart problems swing upward this time of year, and the risk of severe heart problems increases by more than 30 percent. Cold weather is known to increase blood pressure and thicken the blood, which may trigger heart attacks or other problems in those who have heart disease. In addition to cold temperatures, be aware of these other wintertime heart risks:
  • Strenuous activities, such as shoveling snow. Don’t overdo it. Get someone to help you or take frequent breaks.
  • Too much alcohol, which can trigger a rapid irregular heartbeat. Alcohol may make you feel warm inside, but it’s best to pass on that second round of drinks.
  • Suffering from depression, which isn’t so uncommon during these dreary winter days. Depression can raise your risk of heart disease. Don’t be afraid to talk with a mental health professional.
  • Not getting your flu shot. People with heart disease who get the flu have an increased risk of death. Flu season runs from November to April, so even if you get one this late, you may still be protected for a month or two. Call your doctor about flu shot availability.
  • Overeating, not eating well or not exercising. Try to stay busy with family and friends and watch out for dietary pitfalls.

Heads up, girls: Smoke now and your waistline will pay later
Some girls smoke to look cool. Some smoke to keep from gaining weight. Probably none of them are thinking about what lighting up can do to the heart and lungs. So if you want to get your teenage daughter to stop smoking, just tell her it will add pounds years later. That’s what researchers at the Department of Public Health at the University of Helsinki discovered. They followed more than 2,200 female and 2,000 male twins from age 16 into their 20s. Women who smoked as teenagers—especially more than 10 cigarettes a day—faced a greater risk than nonsmoking girls of abdominal obesity as they got older. In fact, the women smokers had a waist that was 1.34 inches larger. They also found that women who smoked more than 10 cigarettes a day as adolescents were about two times more likely to become overweight. For reasons that aren’t entirely clear, smoking didn’t seem to have an effect on men’s weight. However, researchers hypothesize that it could be due to the way tobacco interacts with female hormones and affects appetite and fat distribution.

Bad bosses bad for the heart

Having a loathsome boss does more than make your life difficult. A Swedish study says it may also hurt your heart. Researchers collected data on more than 3,000 men ages 19 to 70. The men underwent checkups including blood pressure, body mass index (BMI) and cholesterol, and answered questions on whether they had ever had heart problems or symptoms. They were also asked to rate their managers on leadership skills, feedback, employee consideration and other measures. Researchers followed up with the men nearly ten years later. The verdict? The more incompetent a man thought his boss was, the higher his risk of chest pain, heart attack and death. That risk increased the longer he worked in the same environment. Researchers don’t know whether making workplace changes will boost heart health, but if you’ve got a hard-to-handle boss, consider having a sit-down with him or her to discuss your concerns. If all else fails, consider switching jobs.