Exercising for a Healthier Heart

One of the most common reasons individuals exercise is for cardiovascular health.  Strengthening the heart and lowering risks of heart attack are good reasons to exercise and usually most aerobic exercises suffice in helping individuals keep a healthy heart.  Those who already have a weakened heart may need care in what type of higher aerobic exercises are safe through the guidance of a primary physician and life coach or exercise trainer.  It is also important to gradually work one’s way up with any type of cardiovascular exercise.  Over time, one can adjust or increase a workout as the body and heart become more acclimated to the intensity.  One sure way to hurt oneself or cause damage is to start to fast or too intense.  Hence gradual increase over time and proper warm ups and stretches are critical for a novice to understand.

Life coaches can help individuals choose the right cardiovascular exercise programs


The article, “4 Excellent Ways to Exercise for a Strong, Healthy Heart” by Karen Asp looks at ways to train for a healthier heart.  She lists brisk walking, intense cardiovascular workouts, strength training and yoga as excellent ways to find better heart health.  Some exercises are more paced towards younger individuals who can do higher intensity while others are for those who cannot endure a higher intense workout.  The article states,

“To gauge how hard you should be working, use what experts call the rating of perceived exertion, which uses a scale that goes from zero to 10. Zero is how you feel when you’re doing nothing; 10 means you’re going all-out. During the “on” or hard work periods of intervals, you should be somewhere between seven and 10; during recovery periods remain around level three or four, according to the American Council on Exercise.”

“4 Excellent Ways to Exercise for a Strong, Healthy Heart”. Karan Asp. February 6th, 2023. Real Simple

To review the entire article, please click here


Cardio workouts are one of the best ways to get your heart rate up, improve your health, and reduce your risk of heart disease. But how do you maximize the benefits of cardio in order to get the most out of your workouts? In this article, we’ll look at what cardio is, why it’s important, different types of cardio exercises, how to set up a cardio workout plan, and how to stay motivated to stick with a cardio routine.  Healthcare life coaches and fitness experts can help put one on a great plan that fits one’s health needs and expectations.

What is Cardio and Why is it Important?

Cardio, or aerobic exercise, is any physical activity that increases your heart rate and breathing for an extended period of time. It is important for maintaining a healthy heart and circulation, burning fat, improving lung capacity, and increasing stamina and endurance. Regular cardio exercise is essential for a healthy lifestyle, and has been shown to reduce the risk of heart disease, stroke, and other health problems.

The American Heart Association recommends at least 150 minutes of moderate-intensity cardio exercise per week for adults. This can be broken down into 30 minutes of exercise five days a week, or even 10 minutes three times a day.

Benefits of Cardio Exercise

Cardio exercises strengthen the heart, increase endurance, lower cholesterol and sugar, and can help clear a sad mind


Cardio exercise offers a number of benefits for your health. Regular cardio can help improve your cardiovascular health, reduce your risk of heart disease, strengthen your bones and muscles, improve your balance and coordination, and reduce stress and anxiety. It can also help you maintain a healthy weight, as it burns calories more quickly than other types of exercise.

Understanding Heart Rate and Cardio Intensity

When you’re engaging in cardio exercise, it’s important to understand your heart rate and the intensity of your workout. Your target heart rate should be between 50 and 85 percent of your maximum heart rate, which you can calculate using a simple formula. This can help you ensure that you’re getting the most out of your cardio workouts.

The intensity of your workout also matters. You should aim for moderate-intensity cardio exercise, which means that you should be able to talk but not sing while exercising. This is the most effective way to burn calories and get the most out of your workouts.

Types of Cardio Exercises

There are a variety of cardio exercises that you can do, including running, jogging, swimming, cycling, rowing, walking, and aerobics. You can also try high-intensity interval training (HIIT) or circuit training, which are shorter, more intense workouts that involve alternating between short bursts of intense activity and brief periods of rest.

Frequency and Duration of Cardio Workouts

To maximize your cardio workouts, it’s important to understand the frequency and duration of your workouts. Aim to do cardio exercise three to five times a week, for at least 30 minutes each time. If you’re just starting out, you can start with shorter workouts and work your way up to longer ones.

Setting Up a Cardio Workout Plan with Life Coaches

To maximize the benefits of your cardio workouts, it’s important to have a plan. Start by setting realistic goals and then create a schedule that will help you stay on track. You should also make sure to switch up your workouts to keep them interesting and challenging. Life coaches can help one better make a good cardio workout plan.   Cardio can depend on one’s health and heart strength.  One should never start a plan without consulting a healthcare professional.  In addition, some plans may be geared to younger individuals, while others may be more age appropriate for older individuals.

Different Cardio Workouts for Different Goals

If you’re looking to lose weight, you should focus on shorter, high-intensity workouts. If you’re looking to increase endurance and stamina, you should focus on longer, lower-intensity workouts. It’s important to find the type of cardio workout that works for you and your goals.

Staying Motivated to Stick With a Cardio Routine

Sticking with a cardio routine can be tough, especially if you’re just starting out. To stay motivated, try to find a workout buddy and make it a point to exercise together. You can also set small rewards for yourself to keep you motivated and focus on the long-term health benefits of regular cardio.  A life coach can help keep someone motivated and accountable.

Cardio Workouts for a Heart-Healthy Lifestyle

Regular cardio exercise is essential for a heart-healthy lifestyle. To get the most out of your workouts, it’s important to understand your heart rate, the intensity of your workouts, and the types of exercises that are best for your goals. It’s also important to have a plan and to stay motivated to stick with your routine. With a little dedication and hard work, you can maximize your cardio workouts and lead a heart-healthy lifestyle.


Life coaches can help one find the best cardio plan. Please review AIHCP’s Healthcare Life Coaching Program


Cardio workouts are an important part of any exercise routine and can help you maintain a healthy heart and reduce your risk of heart disease. To get the most out of your workouts, it’s important to understand your heart rate, the intensity of your workouts, and the types of exercises that are best for your goals. With a little dedication and hard work, you can maximize your cardio workouts and lead a heart-healthy lifestyle.

Again it is important not to start plans without consulting a physician and under the guidance of a life coach or fitness trainer.  Different levels of heart health and age require different intensities.  Life coaches can help one learn the intensity and duration that best fits an individual.  In addition, one should gradually increase intensity and duration as well as always warm up to prevent potential injury.

Please also review AIHCP’s Healthcare Life Coaching Program.  The program is online and independent study and geared to healthcare professionals and life coaches looking to add a certification to their resume.  The program deals not only with healthy life styles, but also mental coaching and nutrition.  The program is online and independent study and open to qualified professionals.


Additional Resources

“3 Best Exercises for Heart Health”. Kristen Gasnick. December 16th, 2021. VeryWellHealth. Access here

“Exercise and the Heart”. John Hopkins Medicine.  Access here

“American Heart Association Recommendations for Physical Activity in Adults and Kids”. American Heart Association.  April 18th, 2018. Access here

“20 cardio exercises to do at home with minimal equipment, from beginner to advanced”. Rachel Nall.  January 26th, 2023. MedicalNewsToday.  Access here

CPR Guidelines – What’s New in the Medical Field?

CPR done in hospital settingWritten by Sam Darwin

It is common for the American Heart Association (AHA) to update its CPR guidelines every five years. These guidelines result from a meticulous evidence review process that lasts several years. But in 2015, the organization decided to take a different approach to this evaluation process and standards. It unveiled a new strategy that uses ongoing, online evidence evaluation. 

This new adjustment is necessary as it makes it possible to assimilate different scientific breakthroughs. Therefore, they ensure they are more effective and can introduce the guidelines across hospitals and communities. 

In 2020, the AHA organization released its guidelines under the new procedure. The policies contain 491 specific guidelines for CPR for laypeople and medical professionals. 

This article will define CPR and the best time to use it. Besides, it will also expound more on the latest advancement of CPR in the medical field. 

CPR and CPR Training?

In a medical emergency, cardiopulmonary resuscitation (CPR) can help to save a person’s life in case of breathing complications or when their heart stops. To perform CPR the right way, you must either undergo CPR training or be CPR-certified. Such training sessions do not mandate physical presence and can even be taken online.

When a person is experiencing cardiac arrest, their heart will be unable to pump blood to the rest of the body, including the brain and lungs. Medical care is highly recommended during this state, as death can occur within minutes.  

CPR is effective as it imitates the heart’s pumping action and uses chest compressions. It is effective as each compression supports the body’s natural blood circulation. 

Remember that heart attacks and cardiac arrest are different. When the heart’s blood supply is cut off, a patient will have a heart attack. Besides, during a heart attack, a person can speak and breathe. 

When a person is undergoing a heart attack, they may not need CPR. But it is safe to rush this person to a nearby hospital. This is because cardiac arrest is more likely to occur after a heart attack. 

The Latest CPR Guidelines in the Medical Field

1. Encourages Layperson to Administer CPR

Most of the AHA CPR guidelines focus on CPR treatment practices for medical professionals. However, the organization has spent a lot of time updating its standards for laypeople’s education and training also. So you can renew your CPR card online as the organization aims to make it more accessible. 

This is because recent statics revealed that about 350,000 adult patients went into cardiac arrest outside hospitals in 2015. And before EMS teams arrived, less than 40% of the patients received CPR from bystanders, while 12% received AED use. 

According to reports, the rate of cardiac arrests outside of a hospital has reached a severe plateau since 2012. That’s why AHA is keen to promote online CPR training for a layperson in its latest guidelines. This will ensure they have self-confidence in performing life-saving CPR. 

2. As a Layperson, You Should Start CPR Immediately

This has been among the requirements from the 2010 AHA guidelines. A lay rescuer shouldn’t bother to check for a pulse in case a patient suddenly collapses. The right thing to do is assume cardiac arrest and start CPR immediately. 

The latest 2020 guidelines confirmed that recommendation. They encourage lay rescuers to do CPR right away in such circumstances and not waste time checking for a pulse. 

This is because most non-medical practitioners often find it challenging to find a pulse, especially in emergencies.  Besides, CPR first aid is less dangerous even if the patient is not in cardiac arrest. 

3. Advice on Online Video Training for Layperson CPR

The latest AHA guidelines encourage accessibility and education for laypeople as well. It is vital to have CPR training available to anyone who cares about saving lives. 

AHA recommendations from 2015 state that online self-learning paired with hands-on, instructor-led training for layperson CPR should be considered alternatives to traditional in-person seminars.

Additionally, the research proved that video-based online CPR training and self-directed teaching have no significant difference from in-person training. So if you’re a layperson CPR, you can take CPR certification online, which will still apply according to the 2020 AHA guidelines. 

With these new guidelines, AHA hopes many people will feel encouraged to pursue a CPR certification. This is because this type of training is available widely. Besides, if you need a CPR renewal certification, you can access it anytime. 

Moreover, the 2020 guidelines encourage lay rescuers to learn how to administer Naloxone to patients experiencing a drug overdose. Besides, they also encourage middle and high schools to introduce CPR training to establish a sense of confidence and familiarity at a young age for many lay rescuers. 

4. A Mobile System That Can Alert Trained Laypersons CPRCPR First Aid Training Concept

The latest CPR guidelines encourage people to leverage the latest mobile phone technologies. This will aid in notifying the CPR and AED-trained bystanders in case of an emergency with a cardiac arrest patient. 

This technology will make it quick and simple for dispatchers to notify trained CPR volunteers and bystanders in case of an emergency in a neighborhood. This will be a vital accomplishment as it increases the likelihood that cardiac arrest patients will receive life-saving CPR before the EMTs arrive. 

Moreover, the Internal Liaison on Resuscitation (ILCOR) supports this advice, as its thorough analysis found that a mobile warning system might speed up trained bystander responses. And as a result, it will increase the number of cardiac arrests patients receiving bystander CPR. Besides, this will raise the survival rates for cardiac arrest patients outside hospitals. 

5. Quality of Adult CPR With Chest Compressions

Regarding adult CPR, the AHA guidelines reiterate the importance of quality chest compression. It is crucial as it ensures improved survival metrics, but the compression depth rate changes guidelines are only for adult patients. 

According to the guidelines, it is highly advised for adult patients to have chest compressions of at least 2 inches, but it shouldn’t be greater than 2.4 inches. 

But it is also encouraged to have a moderate strength for compression rates between 100-120 compressions per minute. 


CPR first aid is now considered one of the most crucial components of survival in case of a cardiac arrest. The latest guidelines by AHA are based on scientific research and intend to increase a person’s chances of survival in case of cardiac arrest. These new guidelines are necessary because there is always a 90% possibility of death in cardiac arrest cases outside the hospital. 

So the AHA guidelines recommendation for online video classes for layperson CPR training is a great place to start. This will help see an increase in survival for cardiac arrest patients. Also, it is vital to take a CPR certification renewal to stay updated with the latest CPR guidelines. 




Please also review AIHCP’s Health Care Life Coaching Certificate and see if it meets your academic and professional goals.  The program is online and independent study and open to qualified professionals seeking a four year certification in Life Coaching.

Factors Influencing Medication Compliance in Elderly Patients

Elderly patient receiving careWritten by Sam Darwin

The elderly population is growing at an unprecedented rate. According to population reports, the number of people aged 65 and over is expected to double by 2050. Along with this increase in life expectancy comes an increase in chronic health conditions. Many of these chronic conditions are managed with medication. This means that an increasing number of older adults take many medications daily to improve their quality of life. But taking different drugs can be hard, and many older people have trouble sticking to their treatment plan.

Not taking medications as prescribed is a big problem among older people, and it can have bad results. It can make drug treatments less effective and lead to hospitalization, a loss of cognitive function, or even death. This article will discuss the factors that influence medication compliance in elderly patients.

Medication compliance is the degree to which patients follow prescribed medications. It is a significant problem in older adults due to several factors. Here are factors that influence medication compliance among elderly patients:


  1. Patient-Provider Relationship

An important factor influencing medication compliance is a positive patient-provider relationship in senior care. Patients comfortable talking with their doctors about their medications will take them more frequently. Those uncomfortable discussing these issues with their physicians are less likely to comply.

A primary care physician must establish a positive rapport to ensure success with their patient’s treatment plans. They can do this by taking an interest in what is happening in their lives. They should try to understand where they are coming from on medication decisions. This will help them better understand which treatments might suit each patient and which may not work out.


  1. Medication Knowledge

A significant factor in medication compliance is patient knowledge of their medications. Elderly patients with limited knowledge of medication use are more likely not to adhere. Patients who can identify the name and strength of their drugs will take them more frequently than those who do not. This may be due to a lack of understanding, or it may be due to a lack of information. They should know about the medication’s side effects or interactions with other drugs taken by the patient.


  1. Medication Side Effects Management

Medication side effects management is an essential factor for elderly patients. Side effects are common reasons patients do not take their medication as prescribed. Elderly patients may be more susceptible to side effects due to age-related changes in the body. These changes can make it more difficult for the body to process and eliminate medications. As a result, side effects may be more severe in elderly patients.

Besides, it’s also important to note that many elderly patients experience side effects from their medication. These side effects may include nausea, vomiting, diarrhea, and headaches. Most side effects can be managed with lifestyle changes and medication dosage adjustments. Managing severe side effects will make the patients comply with the medications.


  1. Patients’ Beliefs

Patients’ beliefs about medicine are vital. They can affect their decision-making regarding medication compliance. Patients may have misconceptions about medications and their effects on the body. For example, patients may believe certain medications may cause side effects such as dizziness or drowsiness.

Some patients may believe that a prescription drug is more effective than another one in treating a condition. These beliefs can influence their decision-making as they weigh whether it is worth taking medication. They can decide if it is safe to take an alternative treatment instead.

Doctors can also treat the soul than just the dying body. Please also review our Pastoral Thanatology Program

  1. Social Support

Social support is another factor that influences medication compliance among elderly individuals. Social support refers to the presence of family, friends, and community members. These are people who provide emotional support during stress or illness. Social support has a positive impact on patient compliance with medication regimens. Individuals with social support are less likely to miss or need extra doses because they rely on others for help when needed.


  1. Reduction in the Number of Medications

The number of medications a patient takes is one factor that may influence adherence. For elderly patients, many medications are often prescribed as part of the treatment plan for various conditions. These conditions may be chronic or acute and demand different treatment regimens. As a result, elderly patients may have various prescriptions from physicians or healthcare providers.

The high number of medications taken by elderly patients often leads to confusion. This is especially regarding prescription drugs’ dose, frequency, and duration. Reducing the number or substituting one medication with another will make patients adhere.

  1. Cost of Medication

The cost of medicine is an essential factor that influences medication compliance. This is because the elderly are more likely to be on fixed incomes. This makes it difficult for them to afford the cost of taking their medicines. Moreover, it may be costly for them to purchase the treatment or fill prescriptions at a pharmacy.

Uninsured or underinsured patients may not be able to afford the medications they need to treat their illnesses. These factors play a significant role in increased patient non-compliance with their prescribed medications. It is essential to consider whether a drug is truly needed or merely being used to mask symptoms rather than treating the root cause of the disease.


  1. Medication Accessibility

Medication accessibility is another factor that influences patient compliance with their prescribed medications. Medications are often unavailable at pharmacies or hospitals. This leads to increased reliance on self-medication or self-prescription. Self-prescription involves patients purchasing medicines from other sources. These could be pharmacies and drug stores rather than their primary care provider or pharmacy.

Elderly patients can also have difficulty accessing their medications. This could be due to a lack of transportation, income limitations, or other financial constraints. Easy accessibility to a primary doctor near me ensures medical compliance.


  1. Patient’s Understanding of their Medical Condition

The most crucial factor in medication compliance is the patient’s understanding of their medical condition. If patients understand the reason for taking medication, they will be more likely to take it as directed. Patients should also be taught how to store their drugs properly and reduce side effects.



Patients who feel they have little or no say in their medical decisions are less likely to do what doctors tell them to do. Doctors should ensure their patients understand why they are being given medications. Sometimes it’s hard for older people to remember to take all their medicines. Thus, family doctors near me must know this when they write prescriptions. Patients must be knowledgeable about their medications, have access to them, and know when and how to take them.



  1. What are some common reasons elderly patients might not comply with their medication regimen?

Several factors can influence medication compliance in elderly patients. Poor eyesight and hearing can make it difficult to understand dosing instructions or follow medication schedules. Patients may also forget to take their medications.

  1. What are some of the consequences of poor medication compliance in elderly patients?

Poor compliance can lead to various consequences. These include decreased quality of life, increased risk of hospitalization, and even death.

  1. How can caregivers and loved ones help ensure that elderly patients take their medications as prescribed?

First, it is important to make sure that the elderly patient understands why they are taking the medication. Caregivers and loved ones should remind the older adults the dosage and time to take the medications.


Please also review AIHCP’s Health Care Life Coaching Certificate and see if it meets your academic and professional goals.  The program is online and independent study and open to qualified professionals seeking a four year certification in Life Coaching.

Exercise and Brain Functioning

Exercise obviously has so many benefits in life.  It is of no wonder then that it also benefits the brain itself.  The functioning and blood flow to the brain all benefits from good exercise.  It can strengthen white matter, neural transmission and brain functioning in regards to memory.  Physicians, life coaches, and personal trainers can all help individuals discover the best work out for their age and physical and mental needs.

The article, “How Exercise Protects Your Brain’s Health” from Cleveland Clinic’s Healthessentials takes a closer look at how brain functioning and memory are directly affected by exercise.  The article looks at the importance of exercise based off a study that looked at brain function combined with exercise.  It also looks at the effects of exercise on dementia.  Finally, the article related what type of workout is best for overall brain health.  The article states,

“Aerobic exercises are the ones to focus on here. That’s activities like running, jogging, biking, swimming or even dancing. Exercises that get your heart rate up are the best for your brain.  For most people, the goal of physical exercise should be to engage in vigorous physical activity three days per week for 15 minutes. Or, if high-intensity workouts don’t work for you because of health concerns or other reasons, you can aim for 30 minutes of moderate activity five days per week to get similar brain-boosting effects, Dr. Ross notes.”

“How Exercise Protects Your Brain’s Health”. Cleveland Clinic Healthessentials. September 27th, 2022.

To review the entire article, please click here

Frequent exercise can help the overall brain functioning. Life coaches can help one find the best work out for you


There is a growing body of evidence that suggests that brain function and exercise are linked. For example, one study found that people who engaged in moderate to vigorous physical activity had better cognitive function than those who didn’t. Additionally, another study found that regular aerobic exercise was associated with increased grey matter volume in the brain. This includes both cognitive and motor function. While the mechanisms underlying this link are not fully understood, it is thought that exercise may improve brain health by promoting neurogenesis, reducing inflammation, and increasing levels of neurotrophic factors. These findings suggest that there is a link between brain function and exercise. Exercise also helps to reduce stress and anxiety, which can have a negative impact on brain function. Furthermore, exercise stimulates the release of chemicals that protect the brain from damage and improve nerve cell function. However, more research is needed to determine the exact nature of this link.

Exercise and Memory

In regards to memory, exercise is very important

There is evidence to suggest that memory and exercise are interconnected. One study found that participants who engaged in regular physical activity had better working memory than those who did not. Furthermore, another study found that older adults who participated in a moderate-intensity aerobic exercise program showed improved cognitive function, including improved memory, compared to those who did not exercise.

Exercise has been shown to be beneficial for overall brain health, including reducing the risk of dementia. Dementia is a general term for a decline in mental ability due to disease or injury. Exercise can help to improve brain function by increasing blood flow and oxygen to the brain, as well as by stimulating the growth of new nerve cells.

In addition to dementia, there is growing evidence that physical activity may be protective against cognitive decline, including Alzheimer’s disease. One theory is that exercise promotes brain health by increasing levels of brain-derived neurotrophic factor (BDNF). BDNF is a protein that supports the growth, development, and maintenance of neurons. Exercise may also help reduce the risk of Alzheimer’s by reducing inflammation and improving blood flow to the brain.

Types of Exercise for Better Brain Health

Most suggest aerobic exercise of 15 minute intervals at least 3 times a week.  Others suggest as well at least 7500 steps a day.  Movement and keeping the blood circulating are key, so any exercises associated with this can help.  Swimming, walking, biking, or running are all excellent ways to help brain function.

Life Coaching

Life coaching is a process whereby an individual is supported in achieving specific personal and professional goals. The coach acts as a sounding board and provides guidance and feedback, but the client is ultimately responsible for taking action and making decisions. Exercise is often recommended as part of a life coaching program, as it can help to improve physical and mental health.

There is a growing body of evidence indicating that life coaching may be an effective strategy for promoting brain health. A life coach can help individuals identify and achieve personal goals, develop healthy coping mechanisms, and manage stress effectively. Furthermore, a life coach can provide support and accountability to help individuals stick to healthy lifestyle habits, such as eating a nutritious diet and exercising regularly.


In conclusion, brain health and exercise are two important factors that go hand-in-hand. By exercising regularly, you can not only improve your physical health, but also your mental wellbeing. A healthy brain leads to a better quality of life, so make sure to incorporate exercise into your daily routine!  Life coaches, and personal trainers can help one implement a variety of exercises to help with overall brain cognition and functioning.  Studies have shown that exercise and brain health correlate with each other.

Please also review AIHCP’s Healthcare Life Coaching Certification and see if it meets your academic and professional goals.  The program is online and independent study and open to qualified professionals seeking a four year certification as a life coach.  Qualified applicants include healthcare professionals, personal trainers, nurses, and those with physical therapy, psychology, or person fitness type degrees.


Additional Resources

“Exercise Benefits Brain Function: The Monoamine Connection”. Tzu-Wei Lin and Yu-Min Kuo. Brain Sci. 20133(1), 39-53; https://doi.org/10.3390/brainsci3010039.  Access here

“The influence of exercise on brain aging and dementia”. Nicola T.Lautenschlager. KayCox. Elizabeth V.Cyarto.  Biochimica et Biophysica Acta (BBA) – Molecular Basis of Disease. Volume 1822, Issue 3, March 2012, Pages 474-481. Access here

“How Exercise Benefits Brain Health”. Vernon Williams, MD.  U.S News: Health. Feb. 4th, 2022.  Access here

“Working out your brain”. Matthew Solan.  Harvard Health Publishing. December 1st, 2021. Access here




Healthcare Life Coaching Certification Blog on Frequency of Exercise

Good article on the importance of exercise and also the frequency.  Many individuals exercise very little or they get on exercise binges but do not have a consistent schedule.  It is important to exercise and keep to a schedule for optimal health.

How much should one exercise a week? Please also review AIHCP’s Healthcare Life Coaching Certification


The article, “How Often You Should Exercise” from Cleveland Clinic’s Healthessentials takes a closer look at the importance and frequency of exercise.  The article states,

“According to the American College of Sports Medicine (ACSM), the ideal workout regimen balances cardiovascular work and strength training. Their guidelines recommend 150 minutes of moderate-intensity aerobic physical activity each week or vigorous-intensity aerobic activity for a minimum of 20 minutes three days a week. Additionally, you should do strength training twice a week.”

To review the entire article, please click here

Please also review AIHCP’s Healthcare Life Coaching Certification and see if it meets your academic and professional goals.  The program is online and independent study and open to qualified professionals seeking a four year certification as a Life Coach

5 Ways to Regulate your Sleep Schedule

5 Ways to Regulate your Sleep Schedule

Written by McKenzie Jones 

Your whole life will suffer if you are not getting the right amount of sleep each night. Disrupted sleep schedules can affect both your physical health and your mental and emotional well-being. This is why it is so important to address any potential sleep disruptions and fix the problem before it becomes a serious issue. Here are five ways that you can regulate your sleep schedule so that you can get the rest that you need.

Promote Healthy Circadian Rhythm

Your sleep and wake cycles are controlled by the body’s natural circadian rhythm. Without a well-functioning circadian rhythm, your body does not know when it is time to sleep and when it is time to be alert.

There are a number of things that you can do to promote a healthy circadian rhythm. Exposing your body to natural light when you wake up sends the signal to your brain that it is time to get energized. It is also a good idea to avoid taking naps. If you must take a daytime snooze, make it quick and do it early in the afternoon rather than later in the day. Being diligent about exercising regularly can also help to support your body’s internal clock so that it functions at optimal levels.

Implement a Regular Bedtime Routine

You will be able to fall asleep more quickly if you train your body by implementing a regular bedtime routine. Your personal needs and preferences will dictate your routine. Perhaps you want to start the process with a relaxing bath or a warm mug of herbal tea? Other people find success in dimming the lights and reading for a bit before trying to fall asleep.

Another good way to signal to your body that it is time to go to bed is to engage in a consistent skincare routine before turning in for the night. Nourishing your skin with nutrients and hydration should be a part of your nightly routine, prepping your body and your mind for a good night of sleep. The right products from Happy Healthy You will also leave you feeling refreshed and relaxed and ready to welcome a night of quality sleep.

Minimize Blue Light

Your smartphone or tablet habit may be hindering your ability to get the rest that you need. Smartphones, tablets, and computer screens all emit blue light. This light can negatively affect circadian timing.

In order to prevent this from happening, you should avoid blue light the hour or two before bedtime. Rather than reaching for your phone before closing your eyes, try reading a book instead. You should also be intentional about limiting the amount of artificial light around you in the evening hours.

Create a Comfortable Sleep Environment

You cannot expect to get a restful night of sleep if you do not have a comfortable sleeping environment. Taking active steps to make this as relaxing as possible can have a profound effect on the quality of sleep that you enjoy.

In addition to cozy bedding and a mattress suited for your needs, you also need to be mindful of sleep and light pollution. You may find that you sleep better if you invest in a good pair of blackout shades. A white noise machine can be instrumental in blocking out extraneous noise so that you sleep more soundly. Experiment with a few different tools to find what works best for you in your quest to sleep better.

Limit Alcohol and Caffeine

What you drink in the hours before bed may also impact how quickly you fall asleep and if you are able to stay that way through the night. While you may fall asleep more quickly after a night of indulging in alcoholic drinks, the booze is also more likely to disrupt your rest and wake you up in the middle of the night.

Too much caffeine in the hours before bed can make you too wired to fall asleep. Reducing your consumption of both alcohol and caffeine starting in the late afternoon hours can prove beneficial in supporting healthy sleep patterns.

These five tips are all great ideas to help you to regulate your sleep schedule so that you wake up refreshed and ready to take on the day ahead.




The American Institute of Health Care Professionals offers a full continuing education program leading to Certification as a Health Care Life Coach, you may preview our program by accessing this link.

5 Reasons a Mammogram is Important for Women’s Health

Doctor reviewing mammogram on x-ray.

Written by McKenzie Jones 

What are Mammograms?

During your annual physical with the doctor, you may learn that it could be advantageous to have a mammogram. A mammogram is a simple medical procedure that uses low-energy x-rays to screen a human breast to detect potentially cancerous masses. In the US, an annual mammogram is the gold star procedure for early detection and is recommended as an annual procedure to anyone past the age of 40. Why is having a regular mammogram essential to women’s health? Read on to learn 5 reasons you should quit waiting around and schedule your annual exam today.

1. Early Detection Is Key

Cancer is a scary subject. However, if you are armed with facts and your own medical and testing data, you will be better prepared to face the road ahead. When you find cancer in its earlier stages, you have more treatment options available to you and a higher rate of long-term survival. Mammograms can “find” breast cancer roughly 5 years before you can feel it, which gives you more time to figure out your plan. The introduction of 3D mammography has also broadened the scope and abilities of cancer detection. Not only do 3D scans produce fewer false positives, but they have also improved detection rates by roughly 50%.

2. Mammograms are Smarter Than Fingertips

Women are encouraged to perform self-breast exams (SBEs) monthly for several reasons. Breasts are made up of uniquely irregular tissues and fats, and it’s good to get familiar with your breasts, chest, and armpit areas. This way, with time, you will be better equipped to feel if something is “off” or changing within your own body. Consider adding an SBE during your monthly menstruation to keep it recurring and regular. That being said, self-detection results in roughly 18-25% of breast cancer diagnoses, while mammograms can detect breast cancer in 87% of their screenees. Using multiple early-detection methods is a smart way to stay informed about your health.

3. Mammograms Have a Proven Track Record

Since 1990, an overall increase in regular mammograms in the US has helped reduce women’s breast cancer deaths by 30%. What a statistic! There is a direct connection between higher mammogram numbers and lower breast cancer-related fatalities. The process has also been streamlined due to successful detection rates. It is quite straightforward to get a mammogram referral from your primary care physician or an obgyn near me. The sooner you schedule and complete your mammogram, the better you’ll feel.

4. It’s Not Always Genetic

Yes, it is a fact that if you gave a genetic link to breast cancer, you have a higher likelihood of breast cancer. It’s super important that mammograms are a regular part of your life if you have a direct family member that developed breast cancer, so don’t play around or delay. However, it is also true that 75-85% of people diagnosed with breast cancer have no family history or known risk factors. Therefore, everyone must get regularly screened. Simply add it to the list of questions you have for your doctor during your annual physical, and they will be able to guide you in the right direction.

5. Time is of the Essence

Unfortunately, your risk factors increase and your long-term survival rates tend to decrease as you age. This is particularly noticeable after age 40 and continues as you get older. The age for an annual mammogram used to be set at 50, but studies have shown time and time again that finding out earlier than 50 affects your survival rates and complication risks. Since the recommendation has been lowered to 40 years, the number of breast cancer-related deaths has decreased.

Final Considerations…

One last thing to note: If you’re scared about scheduling a mammogram for any reason, consider an honest approach with your primary care physician. Explain your feelings, and allow them to reassure you. That is a completely normal reaction to have for something as daunting as cancer. Know that getting the facts will be better for your overall peace of mind. Schedule an OB appointment at your earliest convenience, and just check it off your list once and for all.


The American Institute of Health Care Professionals offers a full continuing education program leading to Certification as a Health Care Life Coach, you may preview our program by accessing this link.


How to Avoid Long Term Spine Problems


Written by McKenzie Jones 

Even though you do not pay much attention to it, your spine forms an integral part of your body. Thanks to it, you can sit upright, walk and even move your entire body. If you have never had backache before then, you might never realize how important this part of your body is. However, there are various things you can do to ensure that your spine stays healthy.

Pay Attention to Your Posture

One of the leading causes of spinal problems has to be your posture. If you sit or stand wrongly, then your spine will bend in that direction. The first thing you need to do is stand on a wall with your heels firmly on the ground. If you cannot pass your hand through the small of your back, you need to work on your posture. Prolonged poor posture will make the spine bend awkwardly, and that will cause you to have back issues.

Sit Upright

You probably spend most of your time sitting in a chair, and if your posture is wrong, then there is a huge chance you might start experiencing back pain. Just like you did with the standing posture, ensure that you sit upright in the chair. Do not slouch forward or bend so back up into the chair. Doing that might feel comfortable at first, but it will make your spine deform, and you might never sit properly again. The thing with your spine is, you might be damaging it without even knowing. By the time you realize, the damage might be too much that it is irreparable.

Monitor Your Weight

The one thing that might be straining your spine is your weight. If you realize that your back keeps hurting no matter what you do, you might want to think about looking at your weight and know how it is progressing. You might realize that the main reason your back has issues is you have gained so much weight serially around the mid-section that you can no longer walk around with a straight posture. For this reason, it makes sense if you took your time and worked on losing weight. You can start out simple with dieting then move on to exercise. No matter what you do, ensure that you are working on yourself and your body.

See a Doctor

Many times when your spine has an issue, there will be tell-tale signs. You might notice that your back hurts way more than it should, even if you are not straining. In such a scenario, talking to a spine specialist will help you identify the issue, and you can deal with it as it happens. It beats having to wait for the entire condition to get worse and have you confined to a hospital bed. Many people fear going to the doctor because they do not want to know the issue. However, it is recommended that you see a doctor sooner rather than later. It will help you discover any condition you might have and treat it before it gets worse.

Sleep Well

Whenever you think about sleeping, the only thing that runs through your mind is getting in enough hours of sleep. However, your sleeping posture might be the reason why you are having backaches. If you realize that you wake up with body aches, chances are you are not sleeping properly. The first thing you need to do is get an orthopedic mattress. It will ensure that your back does not bend, and your spine will get aligned better when you sleep. There are several mattresses in the market that provide that support, so you should check them out. Additionally, it would help if you got a good pillow. A comfortable pillow will ensure that your neck and head are well aligned as you sleep. If you have any area on your spine that needs support, you can get a body pillow to ensure you sleep better and reduce the risk of damage to your spine.


Taking care of your spine is easier than trying to get it fixed. With the tips above, you get to ensure that you stay healthy and your spine will not have any problems that can be incapacitating.


The American Institute of Health Care Professionals offers a full continuing education program leading to Certification as a Health Care Life Coach, you may preview our program by accessing this link.


What is a Rhizotomy?

Nervous System

Written by McKenzie Jones 

Rhizotomy is a slightly obstructive surgical procedure to eliminate agitation from a painful nerve. It destroys the various nerve fibers that convey pain waves to the brain. The nerve fibers can be killed by burning them with an electrical current or destroying them with a surgical device. Rhizotomy immediately alleviates pain and can last for many years until the nerve heals and resumes normal functioning. Rhizotomy is also known as neurotomy or ablation, killing or eliminating cells.

Illnesses Managed by a Rhizotomy

Rhizotomy is utilized in treating various forms of pain and unusual nerve activities like:

Spasticity- the unusual tightening of your muscles, is managed by rhizotomy. A selective dorsal rhizotomy is suitable for spasticity resulting from cerebral palsy. It leads to the enhancement of communication between the muscles and the spine.

  • Joint pains such as the knee and the hip resulting from arthritis
  • Neck and back pain caused by herniated discs, arthritis, spinal stenosis, and various degenerative spine illnesses. The procedure performed in such conditions is termed facet rhizotomy since it invades the spine’s facet joints.
  • Various diseases attacking the peripheral nerves
  • Trigeminal neuralgia, which is facial pain caused by trigeminal nerve irritability, is also managed by rhizotomy.

Recovery After Rhizotomy

Rhizotomy is a fast procedure that only takes a short period- however, you will take some time in the recovery room at the surgical center due to the anesthesia used. You will start functioning normally after this based on your response to anesthesia, such as going to work or driving only after two days. You may also experience swelling, pain, or bruising in the area of surgery.

Forms of Rhizotomy

Various forms of rhizotomy comprise killing the fibers in a nerve that convey pain signals. Based on where the nerve is situated, rhizomes can be carried out using local or general anesthesia and typically utilize fluoroscopy, x-ray, or image-controlled technique to ascertain precision.

Radiofrequency Rhizotomy

Radiofrequency rhizotomy is also referred to as ablation, which utilizes a radiofrequency current to destroy the fibers. It is usually applied in patients who experience recurrent pain and require help dealing with scar tissue.

Glycerol/glycerine Rhizotomy

Here, the surgeon utilizes a needle to put a small number of chemicals to the base of the impacted nerve. The chemical eliminates the nerve fibers within the nerve between 45 to 60 minutes.

Endoscopic Rhizotomy

In this type of rhizotomy, the surgeon utilizes a camera gadget known as an endoscope to determine the impacted nerves and destroy their fibers. The endoscope is positioned through a tiny opening through various tubes known as tubular retractor structures. It enables the surgeon to reach the nerve without interfering with the healthy tissues and organs. This process is also termed a directly visualized rhizotomy.

The Effectiveness of Rhizotomy

The success rate of rhizotomy is not 100%, just like the various procedures. A certain number of patients may slightly or not benefit from rhizotomy ultimately. Other individuals who experience pain alleviation from the process may come back after the regrowth of the nerve. However, such cases only affect a small number of patients. During your consultation with a rhizotomy specialist, it is significant to request all the details to decide your procedure. The majority of patients that experience rhizotomy get long-lasting pain alleviation.

Risks Associated With Rhizotomy

The side effects of rhizotomy are based on the type of nerve being worked on or the procedure being performed.

  • Radiofrequency rhizotomy contains higher chances of causing numbness than the chemical procedure.
  • The side effects of glycerol rhizotomy include: vomiting, infection, bleeding, nausea and a slight possibility of experiencing numbness and other anesthesia-related issues.

If you are experiencing back pain, you need to understand facet joints, which are underdiagnosed sources of pain. Most patients usually spend a lot of time managing the pain without success. It is due to the misdiagnosis of the leading cause of such pain. Rhizotomy, therefore, addresses topics such as controlling the pain resulting from such facet joint pain, which is effective. The first step in determining whether rhizotomy is suitable for you is steroid pain injections. If they succeed in minimizing the pain by at least 80% or higher, then rhizotomy is ideal for you. It relieves your pain, enabling you to finally feel better.


The American Institute of Health Care Professionals offers a full continuing education program leading to Certification as a Health Care Life Coach, you may preview our program by accessing this link.

Healthcare Life Coaching Certification Blog on 10K Steps A Day

Steps are the newest gimmick in regulating how healthy one is.  How many step apps are on phones and help engage and challenge the person to walk so many steps a day.  10k was one of the first goals, but how many steps a day do you really need?

How many steps a day do you need to take to be healthy? Please also review AIHCP’s Healthcare Life Coaching Certification


The article, “The Last Word: Do You Really Need to Take 10,000 Steps a Day?” by Lauren Bedosky takes a closer look at how many steps are needed to be healthy and what one should aim for.  She states,

“The origin of this standard is a little murky. But researchers believe the number can be traced back to 1965, when a Japanese company made a pedometer named Manpo-kei,or “10,000 steps meter” in English. As Shawn Arent, PhD, CSCS, professor and chair of the department of exercise science and director of the sport and science lab at the University of South Carolina in Columbia, explains, the rationale behind 10,000 steps was more about marketing than science.”

To read the entire article, please click here

Please also review AIHCP’s Healthcare Life Coaching Certification and see if it meets your academic and professional goals.  The program is online and independent study and open to qualified professionals seeking a four year certification as a life coach.