Dr. John Day, Cardiologist

Top 10 Heart Healthy Thanksgiving Tips Odds are that you will gain 1 to 2 pounds between Thanksgiving and New Year's Day.  The problem is that most people never lose these 1 to 2 pounds.  Over time, 1-2 more pounds every year takes a toll on your heart. I was no different.  Every year I started the holiday season by eating myself into a Thanksgiving food coma.  All I could do was park myself on the couch and doze off during…

Top 10 Ways to Lower Blood Pressure Naturally “Is your blood pressure really 150/100 my doctor asked?” I stared at him in disbelief. It couldn’t be correct. I wasn’t even 30 years old at the time. “I think I’m just a little stressed coming into the doctor's office,” I replied. Studies show that there is a 90% chance you will suffer from high blood pressure.  Common high blood pressure symptoms include fatigue and headaches. Last week a new study reported that getting your blood…

Are Artificial Sweeteners Dangerous? For years I suffered from daily headaches.  I was convinced this was because of my stressful job as a cardiologist. One day, after giving up Diet Coke for quite some time, I realized that I had not had a headache in months. Could the aspartame have been the cause of my daily headaches? The use of artificial sweeteners in the U.S. has gone up five-fold in the last 40 years.  This is mostly in the form of diet…

7 Things Meat Lovers Do To Prevent Cancer Just last week, the World Health Organization (W.H.O.) put processed meats in the same category as tobacco and arsenic--known carcinogens.  Red meat wasn't far behind as a probable cause of cancer. Unfortunately, the media got this story completely wrong.  Meat has many key nutrients and the human race has always eaten it--what should meat lovers do? In this article, I will not only put the latest scientific findings on meat into perspective but I will also share 7…

The Top 10 Causes of Weight Gain The average American gains 1 to 2 pounds a year.  That is as little as 10 extra calories a day--less than one bite of food.  This weight gain is so subtle that most people don't even know it is happening until one day they tune in and discover that they have gained 20 to 30 pounds since high school. The famous 5th century B.C. Chinese General, Sun Zi, said in the book The Art…

The Right Way to Get Vitamin D "Did your labs come back OK?" my wife Jane asked. "Yeah," I replied.  "Everything was what I expected except for my low vitamin D level." "What do you do when your vitamin D levels are low?"  Jane asked. In this article I am going to share with you the latest research on vitamin D, the right and wrong ways to get vitamin D, and the ways in which I am working to get my…

Do Smartphones Cause Heart Attacks? "What are you working on?" Jane asked. "I'm just checking my email really quickly," I replied. Had I been at my office this would have been OK.  Sadly, we were out on our weekly date. A recent study shows that 70% of people in a romantic relationship have been snubbed by their partner's phone.  Related studies show that 60% of college students have a smartphone addiction and these students can spend up to 10 hours a day on their phones! In this article,…

Honey vs. High Fructose Corn Syrup "Our family finally kicked the sugar addiction," Katie proudly exclaimed to me. I was thrilled for her.  She had been battling heart disease for years and had finally kicked the habit. "How did you do it?" I asked. "Oh, it was easy" she replied.  "We now only use raw honey." Is raw honey, or even processed honey, really healthier than other forms of sugar?  In this article, I share the latest medical science comparing how…

Three Simple Tests to See How Long You Will Live "How long do I have to live?" my patient Mark asked. "It depends," I answered. Just from observing how he was able to maneuver on to the exam table, shaking his hand, and watching him walk out of the exam room I had a pretty good idea of how long he might live.  The reason why I answered "it depends," was that each of us have the chance to change our…

How To Do The One Minute Workout “I don’t have time to exercise,” Mark told me at his last clinic visit. Mark is not alone. In fact, most of my patients and friends all feel the same way. Could just one minute of exercise be enough for optimal heart health? In this article, we will explore the new science behind sprint interval training (SIT) as an option for busy people who don’t have time to exercise. If you would rather…

How to Lose 10 Pounds with Water Preloading "I just can't seem to lose any weight," Holly said at her last cardiology clinic visit. "Are you drinking enough water?" I asked. "I'm lucky if I can drink a glass or two of water through the day," she replied. Could water preloading be the secret for Holly to overcome her weight loss challenge?  In this article I share the new science behind water preloading and how it can help you to maintain…

Is Your Heart Age Older Than You Are? "You are only as old as your heart," said a world famous cardiologist during a lecture to my medical school class at Johns Hopkins 24 years ago.  At the time I did not understand what he meant, now I do.  The amount of years you have left can be predicted by your heart age. According to a CDC study this past week, the average American adult has a heart age that is nearly…

Should I Take Fish Oil? "I hate fish," Sarah shared with me at her last clinic visit.  "Can't I just take fish oil instead to get my omega 3s?" Sarah is not alone.  According to the New York Times, at least 10% of all Americans still take fish oil.  Even I used to gulp down these big pills that gave me "fish breath." Many of my patients would much rather take a pill than eat real food.  Can fish oil replace…

How to Prevent the Health Effects of Overworking "Am I going to have a heart attack or stroke?" John asked me at his clinic visit yesterday. "Based on the medical study that just came out, it does look like your risk is increased," I responded. "Yeah, it's in the newspapers and on TV and it's got me worried.  I certainly don't want to die from too much work," John said with fear in his voice. Deep down, it has me…

Is Saturated Fat Safe for the Heart? "I never eat red meat or butter," Cindy said proudly at a recent dinner event as she put whole wheat bread and pasta on her plate. Based on the ongoing guidance from our government and the American Heart Association, Cindy thought she was eating a heart healthy dinner as she was limiting saturated fat.  Do the scientific data support restricting saturated fat intake? In this article, I will share the most recent medical studies answering…

Is Testosterone Safe for the Heart? "Should I do it, doc?" Bob asked me during a recent clinic visit.  Bob was 54 years old and was hoping that testosterone supplements would be his miracle drug to increase energy levels, put on more muscle, and to help with erectile dysfunction (ED). "This may put you at increased risk for a heart attack or a stroke," I replied. "I know and it worries me," Bob responded. While American men spend almost 2 billion…

10 Reasons Why Spicy Foods Are Good For Your Heart "Have some more," Mr. Wang said as he eagerly put more food on my plate. "No thank you," I tried to respond in Chinese, but no words came out.  My mouth was on fire and my eyes watering.  I really wanted to be a grateful guest but the red hot chili peppers in this Sichuan Chinese dish was far spicier than I had ever experienced before in my life. Surely, I thought,…

6 Ways Clutter Damages Your Heart "Has anyone seen my $20 bill?" my son cried out this morning. As expected, no one had seen it.  All morning he searched frantically to find his birthday money.  He was sure someone had stolen the cash.  In the end, he found his money once he cleaned his room. How many times have you tried to sort through your clutter as well?  In this article I discuss 6 ways clutter damages your heart and offer 8 tips on reclaiming your…

5 Ways Your Smartphone Can Tell If You're Depressed One in 14 Americans will suffer from depression this year.  Your friends are worried you might be the one.  Can your smartphone diagnose you with depression? In this article, I share 5 scientifically proven ways your smartphone can tell if you're depressed.  I also share specific things you can do now to minimize your risk of every suffering from this devastating condition. Depression Causes Heart Attacks While most people are aware of the link between…

Which Pain Medications Are Safe For the Heart? "What is there left for me to take for my back pain?" My patient Mary asked after the recent FDA warning that common pain medications, like ibuprofen and Aleve, increase the risk of heart attacks and strokes. Fully, 100 million Americans suffer from chronic pain.  Are you one of them? In this article I discuss the life-threatening cardiac risks of traditional pain medications.  I also share 9 heart healthy pain treatment strategies based on the latest scientific studies. NSAIDs…

10 Things That Great Sleepers Do "Its 4 am and I can't sleep!" Fully, 70 million Americans can't even get at least 6 hours of sleep each night.  Are you one of these 70 million people? Sleep is critical for optimal heart and brain health.  As a cardiologist who has struggled with sleep for a significant part of my life, I have made it a focus to study the habits of people who enjoy great sleep.  Based on my research, in this article I…

9 Ways to Protect Your Heart from Overeating "How much weight have you gained?" My mother asked me over the Christmas break after my first semester of college. “I’m not sure,” I responded.  Really I knew.  You have probably heard of the "freshman 15" before.  For me, it was the freshman 25. It wasn't healthy I know.  Plaque build up in the heart can even start as a child. Food is hard.  Free food and buffets are even harder.  Is…

The 7 Most Dangerous Foods for Your Heart "Margarine is healthier," I was told in the 1980s.  I still remember moving out of my parents house and buying groceries for the first time in 1985. Like everyone else, I cringe to think that I used to buy that tub of trans fat laden margarine because I thought it was safer for my heart than butter. The sad thing is that most Americans still unknowingly eat this unhealthy fat each day!  Fortunately, the FDA…

5 Reasons Why You Shouldn't Count Calories The Chinese don’t calories.  Could counting calories actually cause weight gain? Recent medical studies have shown that a calorie is not a calorie.  In this article I review the science on calories and share with you 5 reasons why you shouldn't count calories.  I will also teach you how to "hack" unwanted body fat without feeling hungry. I Grew Up Counting Calories Calories were counted in my home growing up. I quickly learned what a…

5 Reasons To Get Off Acid Reducing Meds Worldwide headlines reported that the popular acid reducing medications, such as Prevacid (iansoprazole), Prilosec (omeprazole), and Nexium double your risk of dying from a heart condition.  What should you do if you are part of the 60% of Americans who has heart burn, or acid reflux symptoms, each year? What is worse, acid reflux or a heart attack? In this article, I will share 5 reasons to get off acid reducing meds.  I will also…

Do you even want to live to 90? Most people think that living to 90 means living in a nursing home.  Would you want to live to 90 if you were in great health and could do everything you wanted to do?  In this article, I'm going to share the seven things you must do for great health at 90 and beyond. Will you live to age 90? Odds are that you will be medically disabled by age 69 according to data from…

What Kind of Healthy Eater Are You? "Eating healthy is hard," Julie said at her last clinic visit. "I know," I replied.  With junk food around us all the time it can be incredibly difficult to navigate healthy food choices. In the famous Chinese book, The Art of War  from the 6th century B.C., Sunzi states the following: "If you know yourself and your enemies, you can win 100 battles without a single loss." 知彼知己，百戰不殆 Zhi bu zhi ji, bai zhan…

The 9 Best Ways Saunas Help Your Heart Diet and exercise can be a hard road for many people trying to protect their hearts.  Based on new science, saunas may be the easiest heart-healthy habit anyone can adopt.  In this article, I'll review the science and share the nine best ways saunas help your heart that you probably didn't know about. My Sauna History I was not a big fan of saunas.  I always preferred the steam shower or the…

The Hidden Costs Of Being Busy On December 14-16, 1970 at Princeton University researchers performed one of the most insightful studies on human behavior.  Researchers wanted to know if, in our busy lives, whether or not we would be the Good Samaritan to an unknown stranger who was dying. To study this question, researchers recruited 67 seminary students.  They selected seminary students as these were university students studying to be pastors or priests, possibly the most caring people in society. Students…

The 6 Best Ways to Reverse Your Biological Age I think you would agree with me that no one wants to have their body age prematurely.  By just making a few simple lifestyle changes you can instantly turn the aging clock back 10 years or more.  In this article I'm going to teach you the six very best ways to reverse your biological age. My Premature Aging Experience The day after my 40th birthday I lost grip strength in my…

How To Get Off Medications Safely Fully 70% of all Americans take prescription medications according to the Mayo Clinic.  Nearly twice as many Americans are now taking prescription medications compared to 15 years ago.  Are we opting for medications instead of treating the real underlying problem? Do you struggle with fatigue?  Are you having troubles sleeping at night?  Do you not feel like yourself anymore?  If you answered "yes" to any of these questions then chances are that you may be suffering from  a medication side effect. If…

Why Do More Women Die From Atrial Fibrillation Than Men? In this podcast, I interview Dr. Jared Bunch about the recent article he wrote for Everyday Health on this subject.  Given that 1 in 4 adults in the U.S. will experience atrial fibrillation at some point in their lives, this is an especially important topic. How Do I Listen To This Podcast? To listen to this podcast you can click on the sound icon above.  Alternatively, you can subscribe to…

8 Nutrients to Prevent Cancer and Slow Aging In 1744 all of England was busy discussing George Anson's tragic sea voyage around the world. Anson had set sail in 1740 with a crew of 1,854 only to return four years later with just a crew of 188 people.  What went wrong?  How did 1,666 people die from this around the world sea voyage? Intuition would tell you that most of the people probably died from pirates, enemy ships, or even a shipwreck.  Interestingly,…

How a Baker Now Lives a Healthy Lifestyle In this podcast, I interview LuAnn Lukenbach who is the owner of LuAnn's Cupcakes in Park City, Utah.  Everyday she is in her bakery surrounded by countless temptations.  Despite these challenges, she has defied the odds and has been able to lose 50 pounds and maintain a healthy lifestyle! In this podcast, LuAnn shares the following: 1. How she lost 50 pounds. 2. How she has converted her living room into a real "living…

Do These 3 Things to Protect Your Brain Cindy could not remember where she put her keys.  The night before she forgot the name of someone she knew.  When she shared these experiences with her friends over lunch they all laughed it off as "senior moments." Was it really a senior moment?  Cindy is just 55.  Could her forgetfulness be a sign of early dementia? What is normal brain aging and what is early dementia?  How can you tell? In this article,…

The Best 4 Nuts to Prevent Heart Disease In this podcast, Drs John Day and Jared Bunch discuss the best four nuts to prevent heart disease.  Below you will find the topics Drs Day and Bunch discuss.  Here is a link to the original article in Everyday Health which was written by Dr. Bunch. How to Listen to this Podcast To listen to this podcast you can click on the "play icon" below the photo above or you can listen…

Is the Paleo Diet Good for Your Heart? By the time Bob turned 40 he was overweight, had high blood pressure, high cholesterol, and had developed adult-onset diabetes.  He felt horrible. His doctor had a "heart-to-heart" talk with him and told him and told him he had to go on medications for high blood pressure, high cholesterol, and his diabetes. Bob went online and studied the Paleo Diet.  At the age of 40 he said to himself, "I am too…

6 Ways to Stop Feeling Hungry All the Time The holidays are the worst time of the year for Josie.  Josie is just 16 and all she can think about is food.  She is obsessed with food and is hungry all of the time.  Regardless of how much she eats, she is always hungry. According to her mother, "Ever ingredient is meticulously measured and the calories counted.  When she was younger, screaming tantrums would begin if the clock ticked past the…

9 Ways to Stop Being a Night Owl Jeff struggled with weight issues his entire life.  He was a computer programmer and told me, "I do my best work between 8 pm and midnight."  Does this also sound like you? The trouble was that he was always hungry late at night, had troubles getting up in the morning, and was now was seeing me for heart problems.  Could his night owl ways be contributing to his heart condition? One third of…

How to Diagnose Palpitations A reader recently shared with me, "Last July I was laying on the couch and out of nowhere I had a weird series of beats. Thump thump thump thump….just hard, slightly faster, off rhythm beats. I sat up and my heart beat returned to normal. For whatever reason, I had a totally random thought that this was an indicator of some serious underlying heart issue and I panicked. I basically had a full on panic attack…