Steps - 10,000 steps per day is a great way to be getting cardiovascular training throughout the day and consistently hitting your activity goals. While this number may seem arbitrary it actually carries quite a bit of weight in terms of benefits. A study published in JAMA Neurology found that 10,000 steps per day decreased cardiovascular disease, heart disease, stroke and heart failure along with 13 types of cancer. The 10,000 steps per day also lowered dementia risk by about 50%
Rx: Get a step tracker and some paper and track your steps for the next week!
A study performed on about 2,300 men found that regular sauna use provided a significant decrease in cardiovascular events and death. People who get their sweat on 2x/week decreased their risk by about 27% while people who did 4x/week decreased cardiovascular death and events by over 50%!
The same study found that the regular sauna users decreased risk of Alzheimer's by 66%.
Rx: Start getting at least 2 sauna sessions per week (the study participants did about 170 degrees for 20 minutes)
NAD+ or Nicotinamide Adenine Dinucleotide is a molecule that your body uses to improve DNA Repair, Mitochondrial Function, and Cell Health. For these reasons it has been very closely linked to anti-aging, brain and nerve function AND cardiovascular health. In a 2021 NAD+ review researcher Quizhen Lin explained how NAD+ participates in several key process in cardiovascular disease. It protects against metabolic syndrome, heart failure, ischemia-reperfusion injury, arrhythmia and hypertension. "Accordingly, the loss of NAD+ in aging or during stress altered metabolic status and increased disease susceptibility. It is essential to maintain NAD+ levels to reduce loos in heart function."
Rx: Add an oral NAD+ precursor daily and if you have a history of heart disease take 1-2 concentrated NAD+ suppositories each week to truly boost levels quickly.
Many peptides have begun to show promise with tissue healing and regeneration. One such peptide that appears to help with vascular health is BPC-157. This orally absorbed peptide helps with vasodilation or vascular tone by working on the nitric oxide function inside our bodies. It is also associated with tissue repair and angiogenesis checking a number of heart health necessities.
BPC-157 has a great safety profile in humans and though we need more human studies on its beneficial, healing, regenerative and blood vessel effects the current data says that it is safe to try as part of a heart health program.
Rx: Take 500 mcg of BPC-157 daily for two months as part of a full cardiovascular health program.
Pulsed Electromagnetic Field Therapy or PEMF has been shown to improve vascular tone, blood flow, red blood cell mobility, cell communication and overall recovery. This breakthrough technology can improve deep blood flow to tissues for accelerating the healing process as well as taking pressure off the heart and blood vessels.
Researcher Cornacchione et al found that such PEMF therapy reduces cardiac β-adrenergic response at molecular, functional and adaptative levels. In a cell and animal models, PEMF has been found to stimulate processes critical for angiogenesis, the formation of new blood vessels.
In the office we see many patients who use PEMF regularly improve blood pressure, vascular health, ultrasound evidence of blockages and overall wellbeing.
Rx: Do 2 PEMF sessions/week while tracking blood pressure and cardiovascular exercise performance
Improving heart health is not insurmountable task. We have the research and the data to show that we can change heart health, risk factors and function to a very high degree by:
1. Getting 10,000 steps of walking each day
2. Schedule two combo Sauna + PEMF sessions per week
3. Add NAD+ therapy to your health regimen
4. If vascular damage is possible, take 2 months of the regenerative therapy peptide BPC-157