Tips For Dating Older Men – Issues That Can Harm Your Relationship

Enlarge Penis Using Exercises plus topics on Exercises For Increasing Penis Size with topics about How To Get Your Penis Larger
Penis size is a hot topic in today’s aesthetically focused world and culture. This article will explain a little bit about the popular penis male enlargement girth methods and options available to man these days and away the pluses and minuses associated with each.
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Penis exercises are the most common form of enlargement in the world. Their growth is unprecedented and the reason for this is because the are cheaper than buying a device or a pill and they are easy to start. You don’t need anything to perform exercise as it’s all in the hands. There is one fatal flaw to using exercises which penis exercise marketers don’t want you to know. In this article I’m going to discuss exactly what that is why exercises often fail. I’m also going to reveal who they work for – a small group of men. Are you in the group?
Male enhancement supplements not only help you get firmer and harder erections but also help improve your staying power so that you can last longer in bed. Moreover natural pills can be of great significance when used along with a natural penis male enlargement technique like exercises to help you enlarge your penis quick and fast.
Many men have already figured out that the best way to naturally increase the size of penis is by doing penis exercise workouts. The reason these are so popular is because anyone can do them it is 100 natural cheap and extremely effective. Oh and I forgot to mention safe. Plus according to women the size of a man’s penis is actually important. Before you start your exercises here are 3 things to consider:
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If you would like to know how to get a bigger penis then this article was written for you. We’re going to talk about the main ‘secret’ behind penis growth the benefits of using natural methods and why you should do your research before you even think of buying any product. By the time you have finished reading this article you’ll be far better informed on how it’s possible to get a bigger penis.

Lindungi Tubuh dari Penyakit Dengan 9 Cara Berikut

Berikut beberap tips yang akan membantu kita untuk melindungi tubuh dari penyakit yang bisa saja mengganggu aktivitas kita sehari-hari.
1. Kurangi makanan berlemak
Makanan berlemak dapat membuat fungsi sistem imun kita berkurang sehingga tubuh terasa lebih lemas dan lamban. Dengan mengurangi asupan lemak, sel T lymphocytes akan berfungsi lebih maksimal sehingga mampu menangkal segala infeksi yang mungkin menyerang tubuh. Usahakan tubuh mendapat asupan lemak sebesar 20-30 persen per harinya, lebih baik dari lemak tak jenuh. Lemak jenis ini dapat ditemukan pada minyak zaitun, alpukat, dan selai kacang. Juga hindari lemak tak jenuh pada susu, mentega, dan daging.
2. Perbanyak protein
Asam amino pada protein diibaratkan seperti dinding pelindung sistem imun kita dengan menghasilkan sel darah putih dan zat antibodi. Bagi kaum perempuan, disarankan mengonsumsi sekitar 50 gram protein per harinyadari beberapa makanan seperti ikan, daging unggas tanpa kulit, telur, kacang, daging sapi rendah lemak, atau produk kacang kedelai.
3. Banyak bergerak
Menurut beberapa penelitian, terbukti bahwa gerakan tubuh berupa jalan ringan, bersepeda, atau berenang selama 45 menit selama lima kali per minggu dapat meningkatkan sistem kekebalan tubuh dan memperkecil risiko terkena penyakit hingga 50 persen.
4. Bermusik
Hasil penelitian yang dilakukan di Universitas Johann Wolfgang Goethe di Frankfurt memperlihatkan bahwa menyanyi mampu meningkatkan suasana hati bahkan sistem kekebalan tubuh seseorang sehingga tak mudah terserang penyakit. Padapenelitian lain di Universitas Willamette, Salem, Oregon, ditemukan ketika seseorang tengah memainkan alat musik seperti perkusi, drum lalu bernyanyi mengiringinya, tingkat konsentrasinya bertambah lebih besar ketimbangyang hanya mendengarkan musik.
5. Sayangi hewan peliharaan
Mungkin ini tampak aneh, tapi nyata. Dari hasil penelitian yang diadakan di Universitas Wilkes, diketahui bahwa membelai anjing selama 18 menit membantu meningkatkan sekretori imunoglobulin (IgA)yang membantu melindungi tubuh dari kuman. Selain itu, membuat hewan peliharaan merasa senang, kita pun akan turut senang karena memicu pelepasan bahan kimia ke dalam otak yang meningkatkan fungsi kekebalan tubuh. Maka itu, sering-seringlah membelai dan memberi makan hewan peliharaan Anda
6. Makanan tiga warna
Sayuran dan buah berwarna merah, oranye, kuning, dan hijau kaya akan karotenoi yang membantu sel imun melindungi tubuh dan membunuh virus. Selain itu, makanan tersebut juga mengandung antioksidan dan vitamn A serta Cyang memperkuat sel sehingga mereka mampu menangkal berbagai bakteri jahat.
7. Makan bakteri baik
Produk yang mengandung probiotik tertentu telah terbukti mampu mencegah atau mengurangi masalah gastrointestinal, urogenital, dan masalah pernapasan. Pilihlah makanan atau suplemen berprobiotikyang mengandung Lactobacillus rhamnosus GR-1 atau GG, L casei Immunitas, dan Bifidobacterium animalis DN 114 001. Jangan langsung percaya dengan produk bertuliskan ‘probiotik’ atau ‘acidophilus’.
8. Hindari tidur larut malam
Usahkan tidur tidak terlalu malam agar energi tubuh terisi kembali. Dsarankan, sebaiknya tidur selama 7-8 jam. Dalam sebuah penelitian diketahui bahwa perempuan yang beristirahat cukup memiliki sel darah putih pelindung tubuh yang lebih banyak ketimbang yang kurang istirahat.
9. Salurkan hobi
Lakukanlah kegiatan yang merupakan hobi atau seseuatu yang senang Anda lakukan seperti melukis atau bermain puzzle setiap hari. Dengan begitu, tingkat stres Anda akan berkurang karena sel imun bersirkulasi meningkatkan hormon kortisol sehingga tubuh Anda pun terhindar dari kuman.

7 Natural Factors that Affect Your Health (7 Faktor-faktor Alam yang Mempengaruhi Kesehatan Anda)

Everyday living in today's society can be very taxing on our bodies. With hectic work schedules and quick or skipped meals, we are damaging and destroying our bodies a little bit more every day.

A very sure solution would be to employ eight natural doctors to aid in your healing process. Don't worry, they will not charge you any money, in fact, these doctors will actually help you save money.

Once you have followed the advice of these eight natural doctors, you will experience a new start in life. And 'New Start' is an easy way to remember these doctors. Let's take a brief look at them one at a time.

N-E-W S-T-A-R-T

N - Nutrition
It is important to "watch what you eat". Eating a lot of trans-fatty foods will not only make you overweight, but will aid in clogging your arteries. Eating plenty of fresh, green, leafy vegetables is a great way to help your body get the vitamins and nutrients it needs to function properly.

E - Exercise
The reason exercise is important is because this is how your heart gets stronger. A stronger heart means better blood flow. If you spend 30 minutes, three days a week, working out, not only will you feel better, but your mental abilities will also improve. For exercise to be effective, it must be progressive, systematic, and habitual. The more you exercise, the stronger every part of your body will become.

W - Water
It used to be said that you should drink 8 glasses of water each day. Today that number is debated as to whether that specific number applies to everybody or not. The bottom line is that your body is comprised of mostly water. Your brain needs plenty of fresh water everyday in order to function properly. While your body can go three days without water, your brain will start to experience negative effects within 12 to 14 hours. There is no substitute for water, not even sports drinks. By drinking plenty of water every day, your brain, kidneys, and most internal organs will function more efficiently.

S - Sunshine
Taking a break from your cubicle everyday and getting into the sunshine will do more for you than you may realize. According to Dr. Tedd Mitchell, in his article for USA Weekend, recent studies suggest that the sun's ability to stimulate vitamin D production in the skin can make it an incredible boon to the body in fighting certain kinds of cancers, including some skin cancers. Taking short, regular breaks to allow your body to be exposed to sunshine is a good way to help you stay healthy.

T - Temperance
Temperance is keeping everything in moderation. We all know about being temperate in eating; don't overeat or you will gain weight, etc. But temperance should be used in all areas. For example, too much sunshine can cause skin cancer, so limit how much sun you actually expose yourself to. In order to maintain a healthy life, you must use each of these natural doctors in moderation. Don't overdo it in any area. Keeping well-balanced is the key to good health.

A - Air
Getting plenty of fresh air is extremely important; you cannot live more than a few minutes without it. Make sure that your homes and offices are properly ventilated. If possible, open some windows to provide cross-ventilation. Most people leave their windows shut during the winter months, causing the air to become stagnant and ill-smelling. If you cannot open the windows in your office, make sure you take your breaks outside so you can give your body the necessary oxygen it needs to keep healthy. When you are able to go outside and take ten deep breaths, it is like giving yourself an oxygen cocktail. Your body loves it.

R - Rest
Maybe you have heard that children grow while they sleep. This is true. During rest, your body is able to grow and to re-build itself. The brain tissue is being restored and the nerves are re-charged while you sleep. If you skimp on sleep, your body does not have adequate time to re-condition itself and to heal itself. Getting the necessary hours of sleep each night is important to maintain a healthy body.

T - Trust in God
Trusting in God is the most important of all natural doctors. If we believe that we were created in His image and that He sent His Son to redeem us, we should have no problem trusting Him to take care of us and to keep us healthy. If we do our part in eating nutritiously, exercising, drinking plenty of water, getting plenty of sunshine, being temperate in all areas, getting plenty of fresh air, and getting plenty of rest, God will do His part in sustaining our life to the fullest and keeping it healthy. Just trust Him, He knows what He's doing.

Treating Your Prostate With Herbs (Mengobati Prostat Anda Dengan Herbal)

Doctors in Europe are on the cutting edge of herbal medicine. Twenty years ago they discovered the power of this mysterious tree bark for treating prostate problems. And they've been using it ever since.
The United States is finally beginning to catch on. But now it may be too late. In fact, this proven remedy is so scarce that most prostate formulas in the U.S. don't include it. Even though it may be the most powerful natural prostate remedy in the world!
Your prostate supplement probably works... to a degree. But without this difficult-to-get ingredient you'll never get complete relief from your embarrassing and dangerous prostate symptoms. Without it, your formula only does half the job - at best!
Pygeum africanum grows in the mountains of southern Africa. The bark of this tree has been used for centuries as a traditional remedy for urinary disorders. Natives of southern Africa still brew pygeum tea to relieve symptoms associated with prostate enlargement.
The demand for it in Europe and throughout the world has been so great that pygeum tree bark has become very valuable. So valuable that it's been over-harvested.
In fact, pygeum is now listed on Appendix II of the Convention on International Trade in Endangered Species. In many areas it's been harvested nearly into extinction.
Because pygeum is endangered, many countries in Africa have banned harvesting it. The short supply has caused prices to rise. So much so, that many prostate supplement makers have stopped using it.
Or, worse, they use trace amounts. Just enough to list it on their label so you think your formula offers complete protection. But it's not enough to do you any good. It's just there for show. (You'd be surprised how common that is.)

Alternative Cholesterol Treatments (Kolesterol Pengobatan Alternatif)

Cholesterol is a vital nutrient for healthy body function. Cholesterol is used by the body in the manufacture of hormones testosterone, estrogen, progesterone to name a few. This list is by no means complete. It is also used in the myelin sheath formation (covering for nerves). The liver makes approximately 90 percent of the body's daily cholesterol requirement. The remaining 10 percent is obtained from dietary sources.
Cholesterol is usually transported around the body in the blood bound to different proteins. Depending on the type of protein it called HDL (High Density Lipoprotein) or LDL (Low Density Lipoprotein). High LDL, in conjunction with a low HDL has been associated with atherosclerotic plaque formation and hence has been linked to heart disease. Atherosclerotic plaque formation on the arterial walls causes hardening and narrowing of the arteries which can lead to heart attack and stroke.
Since the body requires approximately 10% of its daily cholesterol requirements from dietary sources, a treatment strategy for high cholesterol has been to control the intake of cholesterol. Cholesterol is found in all animal products but some animal products (e.g. egg yolks and red meats), are higher in cholesterol than others (e.g. fish, and chicken breast) therefore by changing you dietary habits, even slightly, you can decrease your intake of cholesterol. Increasing your intake of fiber has also been shown to decrease blood cholesterol. Fiber is known to bind dietary fat and cholesterol in the gut and thus inhibit their absorption by the body. Increasing your intake of green leafy vegetables and increasing your level of exercise has been shown to have dramatic effects on blood pressure and blood cholesterols. People who exercise have been found to have higher levels of HDL and lower levels of LDL as well as lower levels of total blood cholesterols.
There are several naturally occurring substances that have been shown to significantly decrease blood cholesterols. Some of these include Guggul, niacin, garlic, policosanol, and plant sterols.
Guggul (guggulipids) is an extract of an Indian herb, Commiphora mukul. Guggul extract has been shown in several clinical studies to significantly decrease total blood cholesterol levels as well as LDL levels. Results were seen within 4 to 12 weeks. More importantly there were no side effects when the standardized extract was used.
Niacin, also known as vitamin B3, has been long know to be as effective as many prescribed drugs used in the treatment of high cholesterol levels. However, there is a problem with straight niacin. If used at a high enough dosage to reduce cholesterol, there is a very real statistical chance of causing damage to the liver in addition to the well known effect of skin flushing. These side effects make niacin unacceptable as a cholesterol lowering supplement. Fortunately, Inositol Hexanicotinate, which is chemically similar to niacin, provides the cholesterol lowering benefits of niacin without the risk of liver damage or flushing. In fact long term studies indicate that Inisotol Hexanicotinate is free of any serious side effects other than the occasional individual suffering from mild gastrointestinal upset.
Policosanol is a mixture of long chain aliphatic alcohols. It was originally extracted from sugar cane waxes, but it is now available from several other natural sources. Policosanol, in dosages that range from 5-20 mg per day, has been shown to significantly decrease total cholesterol levels by 15-30 percent within 4 weeks. In addition, it also decreases LDL (bad cholesterol) and increases HDL (good cholesterol). There have been no significant side effects reported in human and animal studies.
Garlic is another herb that has shown cholesterol lowering effects, if taken in sufficient quantities. Of course, garlic can also have social effects if taken in sufficient quantities, so many prefer to use other substances to lower their cholesterol.
Plant sterols are also known to significantly decrease cholesterol levels. However, to see this effect individuals have to consume between 4-10 grams of plant sterols. It is believed that plant sterols work to decrease blood cholesterol levels by competing with dietary cholesterol for absorption. By using intelligent supplementation strategies in combination with a well advised diet and an exercise program you may well find that you get a surprising and beneficial response in both the overall level of your cholesterol, as well as a beneficial shift in the ratio of HDL/LDL cholesterol in your blood.

Anti-Aging Skin Care Top Nine Tips (Anti-Aging Skin Care Tips Top Sembilan)

in my work in the anti-aging field, I have found nine top tips that will help you to reduce the effects of aging on your skin.

Keep out of the sun for extended periods and avoid burning and tanning. Use sunscreen daily - nothing can increase the aged look more than too much sunshine. Remember that thin, white cotton shirts may not protect the skin from the harmful effects of the sun.

Get at least eight hours of sleep per day. Much is still unknown about the sleep process, but what is known is that the body appears to undergo a self-renewal process. Signs of aging are observed in those not getting the right amount of sleep. Examples include bags around the eyes as this is one of the most fragile parts of the body.

Use a prescription retinoid - these are scientifically proven creams on the market that are derivatives of vitamin A. They help production of collagen.

Exercise regularly - every day if possible. Skin is a living organ of cells, water and blood. Your entire system, including your skin and its youthful appearance, will benefit from regular exercise.

Stop smoking. Smoking causes destruction of the skin by reducing the quality of blood circulation to it giving rise to a dull color and wrinkles. Starving your body of oxygen and filling it with chemicals will cause aging. If you are serious about effective anti- aging skin care, you should strongly consider stopping or at least cutting down.

Drink eight glasses of water per day. Not just any water, put purified, distilled or spring water should be drunk. The body is composed mainly of water and uses it as a filtration medium. You should assist your body in ridding it of its toxins, thus reducing the effects of aging.

Weight loss. If you are overweight you are putting a great strain on your body, which cannot operate at its optimum. You should aim to lose weight, allowing the body to operate at an optimum level and hence keeping to a mimimum, some inevitable signs of aging.

Alcohol and stimulants - caffeine, alcohol and other stimulants and chemicals should be avoided and consumed only in moderation. These unnatural levels of chemicals in the bloodstream lead to a less than efficient operation of the body and hence give rise to aging.

Avoid stress and stressful situations. Stress has been implicated in many conditions of the skin. It can result in paleness, pimples, flaking of the skin and hair loss. Learn how to relax from stressful situations with approriate relaxation techniques.

Quit Smoking by Hypnosis (Berhenti Merokok dengan Hipnosis)

There is something very neat about the idea of quitting cigarettes via hypnosis. You take yourself and your 20 year tobacco habit, you allow your brain to be re-wired via CD?s or the a swinging medallion, and bam! You?re cured. But is it really as open and shut as this? Is hypnosis a legitimate method or is it pseudo-science? If it works, how does it work? These are the questions I?ll be answering in this article.

Hypnosis is just one of many methods that can be used to help stop smoking. The most popular alternatives are to use nicotine gum, patches, incrementally cutting down on cigarettes, or just stopping cold turkey. What you should notice is that hypnosis is the only method that is psychology-driven; the other methods outlined focus on using physical aids or taking physical action. The supposition would be that smoking is a physical addiction, and this is precisely why I would recommend using hypnosis to quit smoking - because smoking is a psychological addiction first and foremost.

There is a wealth of anecdotal evidence to show that hardcore smokers of 30 years have been able to kick the habit overnight?with effortless ease. In the vast majority of these cases, the ex-smoker has used hypnotic methods to quit cigarettes. You will be hard-pressed to find many stories where the smoker has managed to easily quit cigarettes via a physical method such as nicotine patches.

So what makes hypnosis so special? Hypnosis essentially works by re-wiring your brain to enable you to change your paradigm towards certain actions, objects, situations or elements. Have you ever been in a situation where you have to do something you have an irrational fear of (e.g. public speaking)? Have you also noticed that as you step up to the plate, you may have repeated affirmations to yourself (e.g. "You can do this, you can do this?)? On a very basic level, that is a form of self-hypnosis.

Hypnosis is still a highly-contentious issue in therapy and general medicine. Many doctors doubt its existence at all. However, as previously mentioned, there is plenty of anecdotal evidence in existence to show that it can make a huge difference to people?s lives. If we spend a lifetime developing our beliefs about the world around us, then we can easily trick ourselves into thinking that these beliefs are "the truth? within our existence. If, however, we can question our beliefs and attitudes, then it is quite possible to undergo a complete transformation in a short period of time.

We often hear the advice "It?s all in your head?, and that would be one of the better truisms in life today. I had a 10 year smoking habit, taking in as many as 40 cigarettes a day. I unconditionally believed that it was impossible for me to exist without smoking, for a multitude of sub-reasons. However, I was able to quit within four hours of a hypnosis course on MP3 file format. What?s more, it was a piece of cake, and I haven?t desired a cigarette since then. Is that all baloney? I can assure you it wasn?t. All that happened in that period of time was an untangling of all my previous beliefs about smoking, leaving me with a new perception of cigarettes.

Nicotine is actually one of the least physically-addictive substances out there. We can survive a 10 hour plane journey, a two hour trip to the cinema or eight hours in bed without physically needing a cigarette. Ironically, it is often when we think about cigarettes that we suddenly build the desire to smoke. Rather than being a physical dependency, it is now becoming increasingly acknowledged that smoking is a psychological dependency.

If you wish to quit smoking by hypnosis, then I would strongly urge you to give it a shot. You can get hypnosis courses on CD, on MP3 from online sites, or you can even arrange a face-to-face consultation with a professional. The benefits of using hypnosis to quit smoking are just too alluring to pass up without investigation - no physical dependency, no cravings, no mind games, and the possibility of quitting the habit within a few hours of starting the session. Ultimately the only way to find out whether hypnosis is a credible method to quit smoking or not is to try it yourself.

HIV And Drug Addiction (HIV Dan Ketergantungan Obat)

The drug addicts due to the clouding of their mind by the feeling of self destruction and self sympathy try to inflict injury to the body by the repeated intake of the intoxicating drug substance. Once they develop tolerance and start depending on these drugs for their survival and they are unable to break free from the shackles and get entangled in the web forever.

Let Us Know a Few Things about HIV
HIV is the deadly virus which has affected millions of individuals all over the world. HIV is a retrovirus which produces AIDS (Acquired Immunodeficiency Syndrome), a condition where the immunity is affected to such an extent that opportunistic infections are produced which can be life threatening. Infection by HIV can occur by transfer by blood, semen, vaginal fluid and breast milk. The HIV infection complication includes bacterial infection, tuberculosis, malignancies, sexually transmitted disease etc. In drug abusers this infection has become a common entity due to sharing of needles and sexual promiscuity. Transmission of infection from HIV positive mother to fetus has also become a cause of concern to health authorities all over.

About Drug Addiction and HIV
The extent of drug addiction depends on the physical and psychologicaladdict does not feel comfortable unless they go for a higher dose of the drug. Thus an increase in the withdrawal symptoms is produced if the next dose is not taken at the earliest.
dependency of the abuser. Once the tolerance to a drug develops, the
As many factors can act as triggers for getting addicted, the psychological impact has a major role to play in every abuser. Marital and family discord, sexual abuse, divorce, death of loved one etc are all causes for an addict to get hooked to the drugs.

Treatment for HIV Affected Drug Abusers
The prevention from infection is important as the spread of infection is taking place at a faster pace.

- Use disposable syringes and maintain hygiene to prevent transmission of infection.

- Use barriers like condoms so as to not contract the infection by sexual closeness.

A provision for drug addiction and HIV treatment is required in the health centre to combat the double menace. The counseling of patient and relatives by psychiatrist, along with awareness of HIV is required to tackle the problem. The HIV infection can be tackled by the innumerable medications available. In all the treatment is not as simple, for both conditions along with the complication are difficult to handle.

5 methods for treating acne scars Deep

Acne is a skin disease that is independent of any serious skin type, age or sex of a person. In many cases heal without scarring, and permanent in the case of severe inflammatory and cystic acne scars are often left out. These scars may seem very old to give your skin and the skin can also loseits elasticity over time.

That is, the scars can also change your mind and personality of each. There are two main causes of acne scars. The first is the increase of tissue formation is to build collagen in the skin. They are known as keloid scars. And 'the view that, in general, genetic keloids. The second cause is the loss in the formation of tissues. These scars are more common. Also, there are different types of acne scars, acne scars, atrophic spots,superficial and deep soft scars and depressed fibrotic scars.

There are many popular methods for acne scars to heal. 5 methods of treatment success for acne scars are:

chemical peels: These peels are useful for the treatment of only small and kind of small scars. They are not useful in the treatment of scars, pimples or deep roots.

Dermabrasion: Dermabrasion is a sophisticated method for deep rooted acne scars treated and, in combination with the punch excision, can also handlesmaller type of acne scars. In this method, the skin is physically removed, so that after the method that requires adequate rest.

Laser treatment: this is a relatively new method for the treatment of scars, acne, but very effective. Here the light rays are passed over the skin to kill the defective cells. The method should be treated with great success, and the complex form of scars.

Collagen injection: This treatment means in principle and for leveling the surface of the skin leads to the normal level. It injects proteins into the human body and fills the area left by a deeply superficial type of acne.

TRANSFER autologous fat: nodulocystic Scars caused by acne are treated with this method. Here the fat from other body parts are cut out and injected into areas where deep holes left by acne.

But before going for one of these acne scar treatments, you should first consult a dermatologist. Since it is very important to use the> The treatment is most suitable for your type of acne scars. And the dermatologist is the only person who gives you the best advice on this issue.

Listen To Your Heart This Valentine's Day

Ah, Valentine's Day. That day of the year when love is in the air, flowers are delivered, and cards are exchanged. February, and specifically Valentine's Day, has been known for romance for as long as we can remember. Characterized by Cupid, red hearts and St. Valentine himself, Valentine's Day is a favorite of both men and women.

Although historians dispute the origin of Valentine's Day (the Catholic Church,for example, recognizes at least three different saints named Valentine or Valentinus), there can be no question that Valentine's Day is an important holiday to most Americans. Ever since Pope Gelasius declared February 14 to be St. Valentine's Day in 498 AD, this holiday has been a part of history.

But February isn't known just for candy hearts and heart-shaped cards. Unfortunately, February is also known for heart disease and heart attacks.

In stark contrast to cute little candies and Valentine's cards, heart disease is serious business. Women's heart disease is the number one killer of women in the United States, and one out of every three women will die of heart disease. It's not just women who are feeling the impact of heart attack symptoms: "the incidence of heart failure jumped 14 percent between 1970 and 1994" in senior adults (source: UPI; ArcaMax Publishing Inc.)

No fewer than six heart-related educational programs are promoted in February:
1. American Heart Month, sponsored by the American Heart Association
2. Cardiac Rehabilitation Week (Valentine's week)
3. Congenital Heart Defect Awareness Day (Valentine's Day)
4. Have-A-Heart Day (Valentine's Day)
5. Heart Health Month
6. Women's Heart Health Day, National (3rd Friday of February in week of Valentine's Day)

Women and men alike are stricken each year with irregular heart beats, congestive heart failure, heart murmurs, heart palpitations, enlarged hearts and multiple other heart problems. However, there are steps that, if taken, will dramatically lower the risk of coronary heart disease.

To increase heart health, follow these recommendations:
1. Avoid smoking and "secondhand smoke." 
2. Try to exercise at least 30 minutes every day. 
3. Eat a heart healthy diet rich in whole grains, fruits, vegetables, and healthy fats, such as vegetable oils and omega-3 fatty acids. 
4. Maintain a body mass index between 18.5 and 24.9 and an abdominal circumference of less than 35 inches. 
5. Keep your blood pressure below 120/80 mm Hg and your total cholesterol below 200 mg/dL.
(Source: Harvard Health Publications; Harvard Medical School; 2-1-2006)

Arguably, the most important of these recommendations is the advice to exercise regularly. "Heart disease is almost twice as likely to develop in inactive people than in those who are more active" (source: National Institutes of Health, National Heart, Lung and Blood Institute). Exercise helps minimize the risk of heart disease by controlling blood lipids, diabetes and obesity. Regular exercise has also been proven to help to lower blood pressure.

But just any old workout won't necessarily impart the benefits that are so vital for heart health. Physical activity must be of the right intensity, frequency and duration to increase the fitness of the heart. In other words, heart healthy exercise must be vigorous enough that it makes your heart beat faster. Specifically, your heart rate must increase to the point that it is in the targetheart rate zone, and it must stay there for at least twenty consecutive minutes per session.

Target heart rates differ from person to person, depending on factors such as age and level of physical fitness. Many exercise enthusiasts choose to wear a heart rate monitor to help them gauge whether or not they're in their target heart rate zone during their workout. For more information on your own personal target heart rate, and whether or not your current exercise regiment is strengthening your heart, speak with your physician or the staff at yourlocal health club.

Being proactive by eating right, exercising regularly, and not smoking will go a long way towards protecting your heart. You'll enjoy a longer, healthier, happier life.....and isn't that the best gift you can give your Valentine this year?