February, 2023 Pharmacy and Health Blog from myGenericPharmacy.com

Lets explore the myths about heart attack.

February 23, 2023 blogadmin Comments 0 Comment

Several misconceptions exist regarding both cardiac failure and atrial fibrillation (AFib). Even their names can be unclear to you. Yet, you can manage either heart failure or AFib with treatment and still live a full life.

Heart failure affects 6.2 million adults in the United States. You might believe you are an expert in heart failure given how widespread it is, but let’s test your knowledge. It’s time to dispel the top five heart failure myths and misconceptions I encounter.

We’ve learned a lot about what causes heart attacks and how to avoid them during the past ten years. Yet if you don’t actively follow medical news, there’s a chance you can have misconceptions about heart disease’s risk factors or actual symptoms. Here are some widely held, false beliefs. You will have the knowledge you need to set the best course for a healthy heart with your doctor if you can replace these beliefs with facts.

MYTH 1: Those with heart problems should avoid strenuous activity.

“Being sedentary is unwise for the great majority of persons with heart disease. It may result in blood clots in the legs and a deterioration of general health “Dr. Richard T. Lee, a cardiologist and co-chief editor of the Harvard Heart Letter, adds. The heart muscle is strengthened by exercise, the blood supply to the brain and internal organs is improved, and overall health and wellbeing are enhanced.

What you can do: See your doctor about the best type and quantity of exercise for you. Most people are able to walk, and doing so regularly is excellent for your heart.

MYTH 2: You can eat anything if you take a medication to decrease your cholesterol.

There are two sources of cholesterol in the bloodstream: some is produced by the liver and some is obtained from particular foods. The amount of cholesterol produced by the liver is decreased with statins.

As a result, your blood cholesterol levels fall, resulting in less cholesterol being deposited in your arteries. If you take a statin and continue to consume meals high in saturated fat and cholesterol. The medication will not work as well as it should, and your cholesterol level may even increase.

MYTH 3: Having greater blood pressure as you age is acceptable.

Age-related increases in blood pressure are common, but just because they are “normal” doesn’t mean they are healthy for you. Age-related stiffening of arterial walls is the cause. The heart must pump harder due to stiff arteries. The result is a vicious circle.

With time, the artery walls become damaged from blood pounding against them. When the heart muscle is overused, it loses efficiency and must work more to pump blood to the body. The arteries are further harmed by this, and fat is encouraged to enter the artery walls. This is how having high blood pressure raises the possibility of having a heart attack or stroke.

MYTH 4: If you take diabetes medicine, you won’t develop heart disease.

Medication for diabetes lowers blood sugar levels. Microvascular problems (complications affecting the smaller blood vessels), such as renal disease, eyesight loss, erectile dysfunction, and nerve damage, can be avoided by maintaining normal blood sugar levels.

Yet, the big blood arteries that develop inflammation and illness and raise the risk of heart attack and stroke are less affected by blood sugar regulation. According to Dr. Alan Malabanan, a diabetes specialist at the Brigham and Women’s Hospital, which is connected with Harvard, “These vessels benefit more from decreasing cholesterol and blood pressure.”

Take your diabetic medication as prescribed to avoid microvascular problems. Do everything you can to reduce your blood pressure and high cholesterol, give up smoking, and lose any additional weight. Your risk of heart disease and stroke will decrease as a result of these actions.

MYTH 5: By taking vitamins and supplements, you can reduce your risk of developing heart disease.

Reduced risk of heart disease is attributed to the antioxidant vitamins E, C, and beta carotene. Clinical studies on the use of these vitamins as supplements, though, either failed to demonstrate a benefit or were carried out in such a way that no conclusions could be made. According to the American Heart Association, there is no scientific support for the use of these vitamins to treat or prevent cardiovascular disease.

What you can do: The body absorbs and uses vitamins and minerals best when they are obtained from foods, for unknown reasons. Avoid store-bought supplements and consume a wide range of nutritious meals of every type to guarantee you obtain the vitamins and minerals you require.

MYTH 6: Quitting smoking won’t lower your risk of heart disease if you’ve smoked for a long time.

No matter your age, how long you’ve smoked, or how many cigarettes a day you’ve smoked, the advantages of quitting begin the moment you do. Your chance of having a heart attack will be 50% lower one year after quitting, and will be the same as it would have been if you had never smoked after ten years.

What you can do is get assistance to stop smoking. To successfully quit smoking, many people use stop smoking aids like nicotine patches, gum, or medications.

MYTH 7: Heart disease primarily affects men.

Since 1984, heart disease has been the leading cause of death for more women than men. Similar to how heart disease is the number one killer of males, it is the top cause of death for women over 65.

What you can do: Regardless of whether you are a man or a woman, request that your physician perform a baseline heart checkup that involves measuring your blood pressure and cholesterol.

MYTH 8: You should consume as little fat as you can if you have heart disease.

It is true that you should consume a diet low in trans, partly hydrogenated, and saturated fats. Yet, some types of fat, especially the unsaturated fats found in vegetable oils and other foods, are advantageous. In actuality, consuming salmon and other fish strong in omega-3 fatty acids twice a week helps reduce the risk of heart disease.

What you can do: Incorporate fatty fish, almonds, olive oil, and low-fat dairy items in your diet. If you consume meat, be sure the cuts are lean and take the skin off of any fowl you consume.

MYTH 9: A little heart attack is of no great concern.

“Your heart’s ability to operate normally can recover from a little heart attack. Even so, it can go unnoticed. The fact that you have significant heart disease and that your next heart attack could be fatal is a major warning flag, however “Dr. Lee notes.

What you can do: Reduce your risk of heart attack by maintaining a healthy weight, cholesterol level, and blood pressure, quitting smoking, and visiting your doctor frequently to check for any changes in risk factors.

MYTH 10: Bypass surgery or angioplasty and stenting “repair” your heart.

Chest pain (angina) can be effectively treated with angioplasty and bypass surgery, which also enhances quality of life. Yet, they do not stop atherosclerosis, the underlying illness. Without addressing the factors that cause atherosclerosis, fatty plaque will continue to build up in the arteries, which could result in a recurrence of angina or, worse, a heart attack or stroke.

What you can do: After angioplasty or bypass surgery, it’s critical to address the issues that necessitated the procedure, such as high blood pressure or cholesterol, a poor diet, smoking, or inactivity.

REFERENCES:

https://www.health.harvard.edu/heart-health/10-myths-about-heart-disease
https://www.heartfailurematters.org/understanding-heart-failure/myths-and-facts-about-heart-failure/
https://scrubbing.in/5-common-myths-about-heart-failure/
https://www.webmd.com/heart-disease/heart-failure/myths-heart-failure-afib

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Latest way for an individual to prevent stroke.

February 23, 2023 blogadmin Comments 0 Comment

Certain stroke risk factors are uncontrollable. But, there are other risk factors that you may change, including as your blood pressure, cholesterol, and many aspects of your lifestyle.

When a blood vessel that supplies the brain with blood and oxygen becomes clogged or disrupted, a stroke occurs. Brain cells can start to deteriorate if they don’t receive enough blood and oxygen.

In the US, stroke is the main factor in adult long-term disability. It’s also the fifth greatest cause of death. You can, however, take precautions to lessen your risk of having a stroke.

There are two main categories for strokes:

Ischemic stroke: When a blood clot forms or enters a blood vessel, an ischemic stroke happens. It prevents the brain from receiving oxygen and blood. This group includes around 80% of strokes.
Hemorrhagic stroke: When a blood vessel inside or close to the brain bursts, it causes a hemorrhagic stroke.

Another term you may be familiar with is a transient ischemic attack (TIA). It’s sometimes referred to as a “mini stroke,” and it occurs when blood flow to a portion of the brain is momentarily interrupted. The majority of TIA symptoms go away within 24 hours, however seeking medical assistance is still crucial.

Steps to lower your risk of a stroke

There are two types of risk factors for stroke: those you can manage and those you can’t.

Among the unavoidable risk factors are:

genetic influences (such as a family history of certain diseases or conditions that increase the risk for stroke)
gender (stroke is more common in men until age 80; women have a higher lifetime risk)
age (the older you are, the bigger the danger) (the older you are, the greater the risk)
ethnicity (Black Americans are more prone to get a stroke)

Yet, many of the risk factors for stroke can be managed, or at least positively impacted, to lower your risks. Changing key aspects of your lifestyle and receiving appropriate medical care can both reduce your risk.

Control your blood pressure

A significant risk factor for stroke is high blood pressure, or hypertension. In fact, high blood pressure is a significant contributing factor in 90% of all strokes. Your risk of stroke increases with increasing blood pressure.

The recommended blood pressure is 120/80 millimetres of mercury (mm Hg). Even a little bit higher blood pressure readings are associated with an increased risk of stroke.

Age doesn’t make blood pressure control any simpler. In fact, 2/3 of persons are classified hypertensive by the age of 65.

Losing weight, engaging in regular exercise, and cutting back on salt consumption all contribute to good blood pressure regulation. In order to lower their blood pressure and lessen the strain on their blood vessels, some patients may also need to take prescription drugs.

According to estimates, maintaining healthy blood pressure can prevent roughly 40% of all strokes.

Manage blood sugar

Stroke risk is significantly increased by diabetes. In fact, stroke causes 20% or more of deaths in adults with diabetes, and prediabetes also increases the risk of stroke.

Diabetes is closely related to other health issues like high blood pressure, obesity, and high cholesterol that raise the risk of stroke.

Stroke risk can be decreased by managing diabetes with lifestyle adjustments like exercise and a low-sugar diet. Some people might additionally require medication to help them maintain healthy blood sugar levels.

Enhance blood cholesterol levels

Lowering LDL levels is only one aspect of good blood cholesterol management. The importance of raising HDL levels cannot be overstated.

In actuality, the two affect stroke types differently. High levels of LDL cholesterol increase the risk of an ischemic stroke, but low levels of HDL cholesterol increase the risk of a hemorrhagic stroke.

Olive oil, avocados, salmon, and nuts are examples of foods high in healthy fats and proteins that may help balance these levels. Statins might be necessary for some persons to lower cholesterol and minimise their risk of developing artery plaque. Plaque can either grow into a complete obstruction or fragment and create a clot.

End your smoking habit

Smokers are 2 to 4 times more likely than non-smokers to suffer from an ischemic stroke, especially among African Americans. In fact, smoking plays a role in around 15% of all stroke deaths that occur each year in the United States.

The good news is that the advantages of quitting smoking begin immediately and last over time. Your chance of developing a stroke as a result of smoking will almost be eliminated within two to four years of stopping.

But giving up might be challenging. Behavioral therapy, counselling, and even some drugs or drug-replacement therapies are offered as forms of support.

Be mindful of your weight.

Obesity and being overweight are major risk factors for stroke. They are also directly related to other health issues, such as diabetes and high blood pressure, which raise your risk of developing a stroke.

A person who is overweight has a 22% higher risk of stroke than someone who is of a healthy weight. Obesity increases risk by 64% for those individualsReliable Source.

Regular exercise and calorie restriction are two healthy weight-management strategies. But some folks won’t find those modifications sufficient. You might be given weight-loss drugs or treatments by your doctor.

Regular exercise

As was already indicated, exercise can help reduce some of the major stroke risk factors. Blood sugar and blood pressure are both reduced by it. Moreover, it can aid in weight loss or healthy weight maintenance.

Yet regardless of the additional advantages, regular exercise is a good habit that can lower your risk of stroke. In actuality, those who routinely exercise have a lower risk of stroke and those who do suffer a stroke have a lower mortality rate than those who don’t exercise.

Even if you are not trying to reduce weight, try to exercise most days of the week at a moderate level. This exercise doesn’t have to consist of nonstop treadmill walking. Think about other options like swimming, gardening, and dance.

Consider sleep seriously.

Poor sleep is clearly linked to a higher risk of stroke, according to a growing body of research.

It is well recognised that sleep deprivation contributes to problems like exhaustion, memory loss, anxiety, and depression. Yet, a lack of sleep may also make you more susceptible to having a stroke.

Insomnia, excessive daytime sleepiness, sleep apnea, and other sleep disorders have all been associated to stroke. However, having a stroke might make sleep problems worse, raising your risk of having another stroke.

But there is such a thing as too much of a good thing. In reality, studies confirm that getting more than 9 hours of sleep per night significantly increases the risk of stroke.

Emphasis on diet

A healthy diet can have a favourable effect on a variety of problems that increase your risk of stroke in addition to helping you lose weight. For illustration:

Your blood pressure may be lowered by consuming less sodium. Increasing your intake of heart-healthy fats, such as those found in fish and oils, may lower your cholesterol.

It may be simpler to manage your blood sugar levels if you limit your sugar intake.

Moreover, you are not required to concentrate on calorie counting. Focus on consuming more wholesome foods, such as fresh fruits, vegetables, whole grains, legumes, fish, and chicken. Limit your consumption of– processed meals, red meat, and simple carbohydrates.

Working closely with your doctor will help you understand how to lower your risk factors as much as possible if you have a higher than average risk of having a stroke.

Thankfully, many of the methods for preventing stroke can also improve other aspects of your health and potentially lower your risk of contracting other illnesses.

But there isn’t a single, effective strategy for preventing stroke. Ultimately, the best long-term effects on your health can be achieved by combining these tactics to address your specific risk factors.

REFERENCES:

https://www.healthline.com/health/stroke/stroke-prevention
https://www.cdc.gov/stroke/prevention.htm
https://www.health.harvard.edu/womens-health/8-things-you-can-do-to-prevent-a-stroke
https://www.everydayhealth.com/stroke/guide/prevention/

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Is there a way which can reverse the prediabetes?

February 22, 2023 blogadmin Comments 0 Comment

Although while prediabetes does not necessarily portend the impending onset of diabetes, it is advisable to take steps to reverse the condition. Your food and lifestyle choices might change dramatically.

When blood sugar levels are above normal but not high enough to be classified as type 2 diabetes, you have prediabetes. Although the precise origin of prediabetes is unknown, insulin resistance is a contributing factor. Your cells quit responding to the insulin hormone at this point.

Insulin, which is made by the pancreas, enables glucose (sugar) to enter your cells. Sugar can build up in your bloodstream if your body doesn’t utilise insulin appropriately. Although some people experience darkening of the skin around the armpits, neck, and elbows, prediabetes doesn’t always result in symptoms.

Prediabetes is easily diagnosed with a blood test. A fasting plasma glucose (FPG) test is part of this. Scores in the range of 100 to 125 may suggest prediabetes.

An A1C test, which tracks your blood sugar over three months, can also be used by your doctor. Prediabetes can also be detected in test results that range from 5.7 to 6.4 percent. But, a prediabetes diagnosis does not guarantee that you will eventually acquire type 2 diabetes. Some people have been able to reverse prediabetes by making dietary and lifestyle changes.

Consume a “clean” diet

A diet rich in processed foods, which have extra fats, calories, and sugar without any nutritional benefit, is one risk factor for prediabetes. Your risk is also increased by a diet heavy in red meat.

A “clean” diet, which includes better options, can aid in reestablishing regular blood sugar levels. This can help prevent type 2 diabetes and reverse prediabetes.

Include items low in calories and fat in your diet. They consist of:

complex carbohydrates in fruits
vegetables
healthy meats
whole grains
omega-3 fatty acids from avocado and fish

Regular exercise

Another risk factor for prediabetes is a lack of exercise. Exercise improves insulin sensitivity, which lowers blood sugar and is beneficial for both physical and mental health. Your body’s cells can utilise insulin more effectively as a result.

The American Diabetes Association (ADA) claims that exercising can lower blood sugar levels for up to 24 hours following a session.

Start out slowly while starting a new fitness regimen. Exercise lightly for 15 or 20 minutes, then after a few days progressively up the duration and intensity of your workouts.

You should try to exercise for 30 to 60 minutes, five days a week at the very least. Exercises might be:

walking
biking
jogging
swimming

Reduce your weight.

Regular exercise has several advantages, one of which is that it can aid in weight loss. In fact, decreasing just 5 to 10 percent of your body fat can lower blood sugar and aid in prediabetes reversal. This weighs between 10 and 20 pounds for some individuals.

Moreover, having a greater waist size results in increased insulin resistance. For ladies, this equates to 35 inches or more, while for men, it’s 40 inches or more.

Losing weight requires both a healthy diet and consistent exercise. You have additional options. This could entail joining a gym, hiring a personal trainer, or having a friend or relative act as your accountability partner. Also, eating five or six smaller meals throughout the day rather than three larger ones can be beneficial.

Quit smoking.

Smoking increases the risk for heart disease and lung cancer, as is widely known. The risk of insulin resistance, prediabetes, and type 2 diabetes is further increased by smoking.

You can obtain support to stop smoking. Utilize over-the-counter medications like nicotine gum or patches. Ask your doctor about prescription drugs that can help you quit smoking or programmes that can help you quit cold turkey.

Reduce your carbohydrate intake.

Even if you’re dedicated to eating healthily, it’s crucial to pick your carbohydrates wisely. In order to assist reverse prediabetes, you should also consume fewer of these carbohydrates.

You should eat complex carbohydrates, which are unprocessed carbohydrates, the majority of the time. They consist of:

vegetables
whole grains
beans

These carbohydrates are high in fibre and prolong feeling full. They also absorb into your body at a slower rate since they take longer to decompose. By doing this, blood sugar spikes are avoided.

Simple carbs should be avoided or limited since they absorb fast and result in a sharp rise in blood sugar. Simple carbs consist of:

candy
yoghurt
honey
juices
certain fruits

Furthermore fast-acting, refined carbs are to be restricted or avoided. They consist of:

white rice
white bread
pizza dough
breakfast cereals
pastries
pasta

Deal with sleep apnea

Also keep in mind that sleep apnea and insulin resistance have been linked. Due to the neck muscles relaxing in this situation, respiration frequently ceases throughout the course of the night.

Sleep apnea symptoms include:

strong snoring
breathing heavily when sleeping
choking while sleeping
headache upon awakening
daytime slumber

The typical course of treatment include using an oral appliance to keep the throat open while you sleep.

A continuous positive airway pressure (CPAP) machine is an additional option. As a result, the top airway passage remains open all night.

Take more water.

Another great strategy to correct prediabetes and prevent type 2 diabetes is to drink enough of water.

Water is a healthier alternative to sodas and fruit drinks and helps regulate blood sugar levels. These drinks often include a lot of sugar.

Can medications help if you have prediabetes?

Changing one’s lifestyle can correct prediabetes in some people, but it doesn’t work for everyone. Your doctor may recommend medication if your blood sugar doesn’t improve and you have a high risk of developing diabetes.

Medicines such as metformin (Glucophage, Fortamet) or a comparable substance can help lower blood sugar levels and reverse prediabetes.

According to studies, metformin can cut your chance of developing diabetes by up to 30%. Moreover, it might lessen your appetite, which could aid in weight loss.

REFERENCES:

https://www.healthline.com/health/diabetes/how-to-reverse-prediabetes-naturally
https://www.endocrineweb.com/conditions/pre-diabetes/how-can-you-reverse-prediabetes
https://www.medicalnewstoday.com/articles/how-to-reverse-prediabetes-naturally
https://www.webmd.com/diabetes/ss/slideshow-prediabetes-recommendations

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Irregular sleep habits may increase atherosclerosis risk.

February 22, 2023 blogadmin Comments 0 Comment

According to new research published today in the Journal of the American Heart Association, an open access, peer-reviewed journal of the American Heart Association, irregular sleep patterns, such as sleeping fewer or more hours each night and going to bed at various times, may put adults over 45 at an increased risk of developing atherosclerosis.

A recent study investigates the relationship between irregular sleeping patterns, atherosclerosis, and not keeping a regular bedtime.

The study discovered that older persons were much more likely to experience subclinical symptoms of atherosclerosis. Only if their sleep patterns altered by an average of two hours over the course of a single week and by an hour and a half.

What is Atherosclerosis?

When you have atherosclerosis, the interior of your arteries develop sticky plaques made of cholesterol, fatty deposits, and cell waste products from your blood. As a result, the plaques thicken and sometimes even harden the arterial walls. The illness restricts blood flow, making it difficult for your organs to receive enough oxygen.

According to the National Institutes of Health (NIH) of the United States, the disease associated with atherosclerosis is the country’s top cause of mortality. Also, it affects 50% of Americans between the ages of 45 and 84.

Study on sleep and disease risks

MESA (Multi-Ethnic Study of Atherosclerosis), a different community-based study, involved 2032 participants in the study. The goal of MESA was to examine the features and risk factors of subclinical atherosclerosis symptoms in a variety of senior citizens.

In light of this, slightly more than half of MESA participants were female. Participants self-identified as White in 38% of cases, Black or African American in 28%, Hispanic in 23%, and Chinese in 11% of cases. They came from a variety of geographical locations, including St. Paul, Minnesota; Baltimore City and Baltimore County. Also, Maryland; Chicago, Illinois; Forsyth County, North Carolina; Los Angeles County, California; Northern Manhattan; and the Bronx, New York.

The participants’ ages, which ranged from 45 to 84 with an average of 69, were all within the normal range for cardiovascular disease. During seven days, each participant wore a wristwatch that recorded when they were awake or slept. They also finished keeping sleep logs.

Last but not least, each person took part in a single night of in-home sleep monitoring that recorded their breathing, heart rate, sleep phases, and length.

In the current study, person with irregular sleep patterns were 1.33 times more likely to have high coronary artery calcium. This is compared to those with more regular sleep duration variations, which varied by an average of two hours per week. Moreover, they had a 1.75 times higher likelihood of having abnormal ankle brachial indices.

Researchers discovered a 1.39 times greater chance of calcified arterial plaques in patients whose bedtimes changed by an average of 90 minutes over the course of a week.

The connection between sleep and atherosclerosis

The circadian rhythm, a 24-hour internal clock in our bodies, controls a variety of physiological activities. This includes sleep-wake cycles. We can experience what is known as “social jet lag” when we frequently go to bed and wake up at different times. According to Dr. José M. Ordovás of Tufts University, who was not involved in the study. This can disturb our circadian rhythm.

Dr. Hoang Nguyen is an interventional cardiologist who was not engaged in the study. He told Medical News Today:

The scientists hypothesised that irregular sleep patterns encourage cardiovascular disease by interfering with the body’s normal circadian cycle. This in turn affects inflammation, glucose metabolism, and sympathetic neurohorma. Cardiovascular disease is known to be brought on by each of these variables.

According to Dr. Ordovás, “the sympathetic nervous system (SNS) activity is normally lowered during sleep. This allows the body to relax and recuperate.” On the other hand, he continued, “Sleep problems, such as sleep apnea, can result in increased SNS activity, which can produce hypertension and other CVD risk factors.

According to the press release, the researchers were unable to determine “whether increased sleep irregularity increases the development of atherosclerosis” . However, sleep and atherosclerosis could not be evaluated concurrently.

Too little sleep, too much, and just right

Dr. Full added that no differences were found in the atherosclerosis indicators of the participants in their study, which followed individuals who frequently slept more or less than usual. Like all other people, older individuals should receive between seven and nine hours of sleep per night, according to the NIH.

Some studies have shown that too much sleep might be harmful. Both a short sleep duration of less than 7 hours per night and a lengthy sleep duration of more than 9 hours per night have been linked to an elevated risk of CVD, according to Dr. Ordovás.

The authors of this study “went beyond the quality of sleep, and evaluated the regularity of sleep,” which is interesting, according to Dr. Nguyen.

REFERENCES:

https://www.medicalnewstoday.com/articles/cardiovascular-health-irregular-sleeping-habits-atherosclerosis-risk
https://newsroom.heart.org/news/irregular-sleeping-habits-may-increase-risk-of-atherosclerosis-in-older-adults
https://timesofindia.indiatimes.com/home/science/study-finds-how-irregular-sleeping-habits-increase-risk-of-atherosclerosis-in-older-people/articleshow/98069284.cms

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What are the Mistakes Even Healthy People Make?

February 21, 2023 blogadmin Comments 0 Comment

You choose healthy foods, exercise (when you can), and keep an eye on your weight. That indicates your good health, right?

Not always so; many persons who are currently in excellent health have habits or convictions that may put them at risk for disease or damage in the future.

Even those who are most concerned about their health have the potential to make some mistakes. Let’s examine a few of these and make every effort to steer clear of them.

You always buy organic

For some goods, like beef or strawberries, buying organic is a good idea; but, for other things, like avocados or eggs, it doesn’t really make a difference.

Also, don’t automatically believe that just because something is organic, it must also be healthful. For one reason, organic options are typically more expensive. Moreover, sugary cereals and high-calorie, high-fat organic granola bars are just as unhealthy as their non-organic counterparts.

You don’t socialize enough

Don’t forget to check in with your friends occasionally, even though you might feel good about yourself on your long solo runs. According to studies, social media is beneficial to your health as well.

Strive to arrange frequent get-togethers with pals, whether it be for a book club meeting or a game of poker. (There’s no requirement to base it on exercise, but that’s fine.

Absence from Breakfast

Beginning your day without breakfast is similar to driving a car with minimal gasoline capacity; it may get you there for a short while, but it will quickly feel sluggish before coming to a complete stop. Every morning, you should start with a nutritious breakfast to get you ready for the day. Because your body will store fat if it doesn’t get enough nutrition in the morning to use as energy throughout the day, skipping breakfast might increase your risk of diabetes and potentially cause obesity.

Having a nutritious breakfast offers various health advantages, including raising metabolism, preserving blood sugar levels, and enhancing focus.

Sleep is compromised

Do you think going to the gym at 5 a.m. is a smart idea? According to Gary Rogg, MD, a primary care physician and assistant professor at Montefiore Medical Center in the Bronx, New York, you shouldn’t if you should be sleeping instead. People need at least seven hours of sleep per night for optimal health, and studies have consistently shown that getting less sleep leads to a variety of health issues, such as high blood pressure, depression, diabetes, and a weakened immunological response to vaccinations.

You lack supplement savvy

When it comes to vitamins and supplements, more is not always better, and having too much of a good thing can be dangerous.

In 2011, data on approximately 40,000 women were analysed, and it was discovered that those who took nutritional supplements, particularly iron, were actually at higher risk for

marginally increased risk of death, but the researchers weren’t sure why. Dr. Rogg claims that there are no very extensive studies that conclusively demonstrate the advantages of taking vitamin and mineral supplements. “Use the suggested daily doses while taking supplements, and take them in moderation.”

You get unnecessary tests

When it comes to medical tests, more is not necessarily better, just like with vitamins and minerals. Particularly exams that are promoted to customers directly, like the heart calcium scoring test. Dr. Rogg explains that while this test, a CT scan that looks for calcium deposits in the cardiac arteries, is helpful for some at-risk individuals, it isn’t appropriate for everyone. The equivalent of 25 to 50 chest X-rays worth of radiation is also exposed to you in this process.

A campaign called ChoosingWisely has been started by a number of US medical specialty groups to highlight the overuse of 45 medical tests and to urge doctors to steer clear of procedures and tests that may not be as beneficial as they claim to be.

Exercising Too Much

You should exercise more if you have more time, right? Wrong. Too much exercise can really work against your fitness and health. A weakened immune system, muscular injury, shin splints, and aberrant hormone changes can all result from overworking your body (which can cause weight gain.) It goes without saying that exercise should play a significant role in your daily life. But, it’s crucial to avoid overdoing it.

Your body needs time to heal, so give it that time. You may notice a lack of development, develop more ailments or illnesses, struggle with a lack of drive, or have trouble falling asleep as some telltale indicators that you may be overtraining.

Suddenly Stopping Medicines

Many of us have made this decision on our own, stopping the medication we were prescribed when we began to feel better and then wondering why we ended up feeling worse. Depending on the drug you have been taking, abruptly discontinuing it can have mild to major health effects. By choosing to stop taking your medication, you run the risk of experiencing headaches, a recurrence of the condition you were treating, and in more extreme circumstances, seizures.

The basic message is that discontinuing some medications suddenly might be dangerous, therefore you should only stop taking medication when your doctor instructs you to.

You’re Stressed Out

Make a list of everything that is causing you tension and write it down. This is one of the best techniques to rapidly reduce stress. You should include tasks you have to complete, worries on your mind, and anything else you feel raises your stress level. Once everything is written down, arrange it like a to-do list and begin tackling each issue one at a time. By doing this, you’ll be able to relieve your stress and get your body moving to deal with each problem.

REFERENCES:

https://www.health.com/weight-loss/27-mistakes-healthy-people-make
https://www.realbuzz.com/articles-interests/health/article/10-health-mistakes-that-everyone-makes/
https://www.thedailystar.net/health/healthcare/news/neonatal-danger-signs-are-new-mothers-aware-enough-3250181
https://sixworkout.com/5-dumb-mistakes-healthy-people-make/

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Are the eyes the window to our health condition?

February 21, 2023 blogadmin Comments 0 Comment

Diabetes, multiple sclerosis, and even Alzheimer’s disease can all be identified simply looking into someone’s eyes. Most people have their eyes checked periodically. However,few may be aware that an eye exam is used for more than simply vision correction and vision testing.

The eye is the only organ in the body that allows for a non-invasive examination of the inside by medical professionals due to its frontal “window.” The retina, which is located at the back of the eye, is where blood vessels and the optic nerve are visible in detail.

An optometrist may refer a patient to a medical ophthalmologist if a normal eye exam causes them to have concerns. The medical ophthalmologist will further investigate by doing additional eye exams. If the results of their examinations point to a systemic disease, doctors can then refer the patient to the appropriate expert.

What can be diagnosed?

A routine eye exam can discover vision issues including nearsightedness, farsightedness, and astigmatism. Also, other eye conditions like glaucoma and age-related macular degeneration. The optometrist can learn a lot about a person’s general health by checking the blood vessels in the retina and the optic nerve.

This non-invasive method can identify a wide range of medical illnesses. This includes hypertension, diabetes, thyroid issues, neurodegenerative diseases like Alzheimer’s and multiple sclerosis, and hypertension that may not be immediately apparent to the eyes (MS).

“Ocular inflammation can damage a variety of eye structures and is frequently the initial symptom of a systemic illness. According to Dr. Ibrahim, concentrated history-taking and a guided evaluation of the pertinent physiological systems, including blood testing, are the keys to determining the cause.

Eye Exams and Your Health

Doctors can identify general health concerns early enough to intervene with the use of eye examinations. With the use of advanced tests, ophthalmologists can more accurately forecast cardiovascular events. This includes stroke and perhaps spot early indications of mental deterioration like Alzheimer’s. Learn how eye exams can reveal much more than simply eye health by reading the information below.

Brain tumours and stroke

Because the blood vessels in the brain and eyes are similar, an eye doctor may occasionally be able to identify a problem with the brain by looking at the blood vessels in the eyes. If swelling or shadows are noticed in the eye, this could be a sign of a dangerous brain problem. This includes a tumour or blood clots that could cause a stroke.

Diabetes

Diabetic Retinopathy (DR) and diabetic macular edoema are conditions where diabetes has damaged the blood vessels in the retina at the back of the eye (DME). In order to help control their blood sugar, the patient would be encouraged to consult a doctor if an optometrist discovered leaky blood vessels in their eyes. The slow changes begin before any visible symptoms are seen. The likelihood of maintaining vision improves with earlier management of diabetic eye illness.

Hypertension

An eye exam can identify high blood pressure, which is characterised by excessive blood vessel pressure. Sometimes even before your regular doctor makes the diagnosis. You can see swelling, haemorrhages, and leakage in the eyes as a result of the blood vessels that are injured. The CDC claims that approximately one in three adults have hypertension, known as “the silent killer,” and that up to 20% of those people are unaware of their condition. Thus, early diagnosis during an eye doctor’s evaluation can actually save lives.

High Cholesterol

Exams of the eyes might also spot cholesterol accumulation. One of the simplest illnesses to diagnose during a thorough eye exam is high cholesterol. Since the deposits of the disease show up on the front of the eye as a thin, grey rim surrounding the cornea. By analysing artery and vein patterns, it can also be found in the retina.

Retinal Blood Vessel Occlusion is a condition in which blockages limit blood flow to the back of the eye. This leads to temporary or permanent vision loss. These deposits may be an indication of the current or future development of this condition.

Heart Problems

Certain heart disorders that cause the carotid artery in the heart to accumulate plaque can also result in deposits that obstruct the ocular arteries in the eyes. An optometrist would often advise consulting a specialist if they notice these modifications to the vascular system at the back of the eye.

Several Sclerosis (MS)

Multiple Sclerosis may be to blame for sudden visual loss (MS). While the colour and appearance of the optic nerve are indicators of MS that the optometrist can detect, such instances will be sent for additional testing to confirm the diagnosis.

Thyroid

There are various ways that thyroid disease can manifest in the eyes. Certain thyroid abnormalities can lead to dry eye illness because the thyroid gland regulates the hormones that influence tear production. Furthermore, hyperthyroidism, an overactive thyroid condition, can cause the extraocular muscles to expand and stiffen, resulting in bulging eyes, a sign of Graves’ disease.

Inflammation

The eyes may become inflamed as a result of systemic illnesses that are linked to inflammation in the body. For instance, uveitis, which can result in eye inflammation, redness, and blurred vision, is more common in patients with autoimmune illnesses including lupus, rheumatoid arthritis, and others.

Cancer

An eye exam can occasionally reveal metastatic malignancies like breast cancer, leukaemia, and other types of cancer. Eye specialists can also diagnose lymphoma and other eye cancers in addition to the previously stated brain cancer, basal cell carcinoma and melanoma (skin cancer), which can also be diagnosed. A good eye check saves lives.

REFERENCES:

https://www.medicalnewstoday.com/articles/biking-vs-running-2
https://www.brightfocus.org/glaucoma/article/eye-window-your-health
https://health.clevelandclinic.org/your-eyes-a-window-to-your-health/
https://www.eyecaredoctors.com/2019/12/22/eyes-are-windows-to-your-health-2019/

For more details, kindly visit below.

Are Exercise helpful in managing parkinson’s symptoms.

February 20, 2023 blogadmin Comments 0 Comment

According to the Parkinson’s Foundation, a charity that supports research and disseminates information about the condition, Parkinson’s disease is the second most prevalent neurological illness after Alzheimer’s disease.

It is unclear to experts what causes Parkinson’s. Nonetheless, a lot of people think that a hereditary and environmental combination of factors may be to blame. Parkinson’s patients frequently have a decrease of dopaminergic neurons, or brain cells that produce dopamine, in the substantia nigra, a region of the brain.

In a recent study, researchers discovered that every year, roughly 90,000 Individuals 65 years of age or older are given a Parkinson’s disease diagnosis. In comparison to earlier projections, this is a 50% increase.

Symptoms of Parkinson’s disease

Typical signs of Parkinson’s disease include:

tremors
slow motion
limb rigidity
balance and gait issues.

Parkinson’s disease can be treated with drugs and surgery even though there is presently no cure. Experts concur that altering one’s lifestyle may be beneficial.

Recently, the Cochrane Database of Systematic Reviews published a systemic review and network meta-analysis on the advantages of Parkinson’s patients engaging in exercise routines to manage the condition.

Exercise as treatment

Exercise has been regarded by specialists as a type of treatment for people with Parkinson’s disease for more than 60 years.

The Parkinson’s Outcomes Study, a clinical trial of over 13,000 Parkinson’s patients from five different countries that was started in 2009, discovered that engaging in at least 2.5 hours of exercise per week can reduce the disease’s impact on a person’s quality of life.

Further research is being done to understand the mechanisms through which exercise benefits people with Parkinson’s.

For instance, a 2022 study discovered that a hormone released during exercise lowers the amounts of a protein responsible for the symptoms of Parkinson’s disease.

Different types of exercise

The goal of this systematic review and network meta-analysis was to assess how various forms of physical activity affected persons with Parkinson’s disease.

The studies that were considered as part of the analysis focused on the advantages of exercise regimens that the researchers categorised into ten, more general categories, including:

dance
an aquatic workout
gait, equilibrium, and functional training
multi-domain instruction
mind-body conditioning
endurance exercises
flexibility exercises
resistance and strength training
gaming
Parkinson’s patients that participate in the physical therapy programme LSVT BIG learn to move their bodies more easily.

According to Dr. Giselle Petzinger, a neurologist and associate professor of neurology at the Keck School of Medicine at the University of Southern California, “they really did try to cover, I think, truly the gamut of the different types of activities.” She wasn’t a part of this study.

She continued, “I think the breadth is quite broad. The effects of these various forms of exercise on motor symptoms and quality of life were examined by the researchers. They also looked at the negative outcomes that various study investigators reported.

Studies selected for research

Starting with trial registries, conference proceedings, reference lists of identified studies, and eight databases (including Embase), the researchers conducted a systematic search for articles. This search covered the period from May 2021.

RCTs were a part of the systemic review conducted by the researchers. They examined the effectiveness of several forms of organised physical activity for Parkinson’s disease in adults by contrasting them with one another, a control group, or both.

In the end, the researchers enrolled 7,939 people from 156 RCTs, the majority of whom had mild to severe Parkinson’s disease but no significant cognitive impairment.

The trials included a median of 51 participants. The included studies were carried out in a variety of nations, but the nation with the greatest number of included cases was the United States.

Analysis of the effects of exercise

Network meta-analysis, which is defined as “a meta-analysis in which multiple treatments (that is, three or more) are being compared using both direct comparisons of interventions within randomised controlled trials and indirect comparisons across trials based on a common comparator,” was used by researchers to analyse the effects of the exercises.

The investigation specifically looked at how different types of exercise affected the severity of motor symptoms and quality of life. The negative consequences of exercise were also examined.

On 71 trials with 3,196 people that assessed the severity of motor symptoms and on 55 trials with 3,283 participants that assessed quality of life, network meta-analyses were performed. 5192 participants and 85 studies provided safety information.

Beneficial effects of exercise

The Unified Parkinson Disease Rating Scale (UPDRS)-M scores are used by the researchers to express the effects of various forms of exercise on the severity of motor symptoms in Parkinson’s patients.

The following is evidence from network meta-analyses on the effect of various types of exercise on the severity of motor signs:

Dance may have a mildly positive effect, according to the findings.
Evidence suggests that aqua-based exercise “may have a moderately positive effect.”
Gait, balance, and functional exercise may “may have a moderately positive effect,” according to the data.
Evidence indicates that multi-domain training “may have a moderate favourable effect.”
Evidence indicates that mind-body training “may have a small beneficial effect”
Data suggests that endurance training “may have a slight beneficial effect.”
Training your flexibility may “have a modest or no effect,” according to the evidence.
Evidence for strength/resistance training is somewhat speculative.
LSVT BIG: Evidence is highly speculative.

The Parkinson’s Disease Questionnaire scores were used by the researchers to categorise the impact of various forms of exercise on people with Parkinson’s quality of life.

They discovered what follows:

Evidence suggests that aquatic training “probably has a considerable beneficial effect.”
Evidence suggests that endurance training “may have a moderate favourable effect.”
According to the available data, functional exercise “may have a small beneficial effect” on gait and balance.
Evidence suggests that multi-domain training “may have a slight favourable effect.”
Evidence for mind-body training is highly speculative.
gaming: extremely shaky evidence
Strength-resistance training: Very unclear evidence
Dance: pretty shaky evidence
LSVT BIG: Very shaky evidence
Evidence for flexibility training is highly speculative.

Just 85 of the chosen studies offered any sort of safety information. In 40 of the RCTs that were examined, no negative occurrences happened. 28 studies did find adverse effects.

Participants in 18 research reported having fallen, and 10 studies said they had hurt themselves. The results of the analysis stated that the “impact of physical activity on the risk of adverse events” is “extremely questionable” in light of the accumulated information.

The researchers did highlight that there was not much data to suggest that the various types of exercise had varied detrimental consequences.

REFEENCES:

https://www.medicalnewstoday.com/articles/why-do-my-teeth-hurt-2
https://www.hopkinsmedicine.org/health/conditions-and-diseases/parkinsons-disease/fighting-parkinson-disease-with-exercise-and-diet
https://flatheadvalleyparkinsons.com/parkinsons-most-forms-of-exercise-equally-helpful-in-managing-symptoms/

For more details, kindly visit below.

Top consequences of loneliness an individual must consider.

February 20, 2023 blogadmin Comments 0 Comment

Nobody likes to be alone, despite the fact that it’s a phrase from a popular song.

The phrase “chronic loneliness” refers to loneliness that lasts for a very long time. Although if chronic loneliness and loneliness in general aren’t particular mental health illnesses, they can nevertheless have an impact on your wellbeing.

The bad emotions that can arise when your demands for social interaction aren’t met are referred to as loneliness. It’s acceptable to occasionally cherish your alone time. In fact, solitude may promote relaxation and recharging. You could require more alone time than another person to feel your best because everyone has varied needs for it.

Nevertheless, loneliness and being alone are not nearly the same. You’re less likely to feel negatively lonely or yearn for social interaction when you’re enjoying your isolation. Loneliness and isolation frequently go hand in hand, and both can have an impact on physical and mental health.

Why are people lonely?

There are numerous causes of loneliness. For instance, you might experience loneliness if:

change jobs or schools
working at home
transfer to a new city
break up a relationship
are newly single and living alone.

Feelings of loneliness may disappear as you become used to these new circumstances, but they sometimes linger. It can be difficult to discuss loneliness, and if you find it difficult to reach out to others, you might feel even more isolated.

You can experience loneliness even if you have a large social network since a lack of meaningful interactions is another factor.

Despite participating in a number of social events and having a lot of casual friends, you might not feel particularly connected to anyone. If you’re single and don’t want to be, spending a lot of time with couples and families might also make you feel lonely. Even if you are contentedly single, this could still occur.

Dealing with physical or mental health problems might also make you more likely to feel lonely. As it can be challenging to articulate your feelings, having health issues can be isolating. Social activities can occasionally require too much emotional or physical energy, which may lead to you cancelling more plans than you maintain. A persistent absence of social interaction may eventually worsen your feelings.

Symptoms of loneliness

Spending time alone might make you feel depressed, empty, or as though you’re missing something vital if you’re lonely. Symptoms of chronic loneliness can include any of the following:

reduced energy
feeling hazy or unable to concentrate
troubles with sleep, such as insomnia or sleep disruption
reduction in appetite
emotions of insecurity, pessimism, or unworthiness
a propensity to fall ill repeatedly
discomfort in the body
emotions of dread or uneasiness
more purchasing
misuse of drugs
greater inclination to binge-watch movies or television shows
bodily warmth desires, such as for hot beverages, baths, or warm clothing

Diagnosis of loneliness

Even extreme loneliness is not a particular mental health disorder. Nevertheless, doctors are beginning to understand how loneliness can impact both your physical and mental well-being.

Talking to a mental health expert could be helpful if you’ve been experiencing inexplicable symptoms like the aforementioned loneliness symptoms and have been feeling lonely.

Your symptoms may have potential mental health causes, which a therapist can assist you in identifying. Although there is no medical diagnosis for loneliness, counselling can assist you in finding resources and support.

A therapist can also give you advice on how to deal with the negative impacts of loneliness and assist you in looking for constructive change.

Complications

More and more experts contend that loneliness and isolation, whether they happen simultaneously or separately, can have significant negative impacts on health. These are some current research findings.

Chronic disease

According to a 2017 analysis of 40 studies on social isolation and loneliness, these conditions increase the risk of early death, cardiovascular problems, and deteriorated mental health.

Another 2017 study examined data from the Swiss Health Survey and discovered evidence that loneliness is associated with an increased risk for:

chronic disease
elevated cholesterol
psychological distress
diabetes
depression

Sleep pattern

According to the findings of a 2017 study that included more than 2,000 twins, young adults who felt lonely tended to have poorer-quality sleep. The study also discovered data suggesting that being exposed to violence can make one feel more lonely.

A 2010 study of 215 individuals confirms the association between loneliness and insufficient sleep quality and hypothesises that poorer sleep quality may make it difficult to function during the day.

A 2018 research of 639 senior citizens found that loneliness and social isolation can both impair sleep quality.

Depression

In 2016, researchers examined the relationship between social isolation and loneliness in 1,116 twin pairs and discovered evidence that lonely persons frequently experience depression.

Loneliness had a “moderately significant” effect on the likelihood of depression, according to a 2018 assessment of 88 studies that examined the relationship between loneliness and depression.

Stress

According to the findings of a 2017 study that included 8,382 persons aged 65 and older, loneliness and depression both raise the risk of cognitive deterioration.

Tips to Prevent and Overcome Loneliness

You can get over loneliness. To change, one must make a conscious effort. Making a change over time can improve your overall happiness and health as well as your ability to positively influence those around you.

These are some suggestions for avoiding loneliness:

Think about volunteering or another enjoyable activity. These circumstances offer fantastic chances to make new friends and engage in social activities.

Aim for the best. Instead of expecting rejection, as lonely individuals frequently do, try to concentrate on having good attitudes and thoughts in your social interactions.

Ensure that you put great relationships first. Look for people who are like you in terms of attitudes, passions, and ideals.

Understand that loneliness is an indication that a change has to be made. You can begin taking actions to lessen your feelings of loneliness and create connections that promote your wellbeing, but don’t expect things to change overnight.

Recognize how loneliness affects your life. Loneliness has negative physical and mental effects. Make a concerted effort to fend off these symptoms if you see that they are having an impact on your mood.

Choose a group or form your own. For instance, you might consider starting a Meetup group for locals in your area who share your interests. Moreover, you can think about enrolling in a course at a community college, joining a reading club, or enrolling in a fitness class.

Strengthen an existing connection. In addition to making new friends, strengthening your current ties can also be a very effective approach to deal with loneliness. Call a friend or member of your family that you haven’t spoken to in a long.

Speak to a reliable person. It’s crucial to chat to someone in your life about how you are feeling. This could be a friend or family member, but you might also think about speaking with your doctor or a therapist. You can get in touch with a therapist whenever it’s convenient for you thanks to online counselling, which might be a fantastic option.

REFERENCES:

https://www.healthline.com/health/mental-health/chronic-loneliness
https://www.verywellmind.com/loneliness-causes-effects-and-treatments-2795749
https://www.medicinenet.com/dont_let_loneliness_harm_your_health/article.htm
https://www.webmd.com/balance/ss/slideshow-loneliness-health-effects

For more details, kindly visit below.

Important food tips to consider for lower cholesterol.

February 20, 2023 blogadmin Comments 0 Comment

What is cholesterol?

To function effectively, your body requires some cholesterol. But, if there is too much in your blood, it can adhere to the artery walls and constrict or even block them. You run the risk of developing coronary artery disease and other heart disorders as a result.

On a class of proteins known as lipoproteins, cholesterol moves through the blood. LDL, one type, is referred to as the “bad” cholesterol. The accumulation of cholesterol in your arteries is caused by a high LDL level. The “good” cholesterol is frequently referred to as another type, HDL. It transports cholesterol back to your liver from other places of your body. The cholesterol is then eliminated from your body by your liver.

You can take actions to increase your HDL (good cholesterol) and decrease your LDL (bad cholesterol). You can reduce your chance of developing heart illnesses by maintaining normal cholesterol levels.

Food tips to lower your cholesterol

These ten methods include foods that lower cholesterol, suggestions for modest exercise, and more. These can all be used to lower cholesterol without the need of medicine.

To prevent trans fats, read the nutrition labels.

Reading nutrition labels is one of the simplest things you can do to help control your diet, so you’ve definitely heard this advice repeated time and time again. You can use nutrition labels to identify the healthy elements you consume and to steer clear of trans fats, which are among the worst ingredients for your cholesterol levels.

Trans fats, commonly referred to as “hydrogenated oils” or “partially hydrogenated vegetable oil,” are cunning substances that may benefit food producers but are bad for you.

Trans fats make things more durable, which makes them simpler to ship and store. They can be found in a lot of processed foods and many baked items made with margarine or shortening. Sadly, they also increase levels of dangerous LDL cholesterol while lowering levels of good HDL cholesterol.

Thus, read labels and make an effort to avoid trans fats whenever you can if you genuinely want to lower your cholesterol. Cutting them out of your diet can have a significant impact because they are among of the worst culprits when it comes to high cholesterol.

Choose fish or chicken or other meats that contain lower saturated fats.

Lookin’ a little bit more bare in the fridge than usual? When you leave to restock, take a moment to go through your shopping list to see if there are any simple protein substitutions you can make.

Start by cutting back on the red meat. Saturated fats, which are prevalent in a lot of red meats, can cause unhealthy LDL cholesterol levels to rise. Choose skinless chicken or skinless turkey more frequently and stay away from processed meats for healthier choices. Adding additional seafood to your diet is another option.

Fish is low in saturated fats and contains a variety of omega-3 fatty acids that are beneficial for your heart and can raise your levels of the good HDL cholesterol. You can try including the following fish varieties in your diet:

oily fish such as tilapia, Atlantic mackerel, or salmon from the Atlantic or Pacific
Shellfish include crab and shrimp
Lake herring and trout are examples of freshwater fish.
Whitefish from the sea, such as cod and grouper
Light tuna steaks or fillets in a can

Despite this, it can be difficult to resist eating hamburger and steak. Choose thinner meat pieces when grilling outside. Like anything else, it’s acceptable to consume certain saturated fats. Just remember to consume them in moderation.

Kidney beans, quinoa, whole grain bread, and other foods are good sources of soluble fibre.

You undoubtedly already know that fibre can improve your intestinal health. But, if you believed that fibre was only useful for digestion, reconsider; it can also improve your cardiovascular health.

Soluble fibre is abundant on a list of foods low in cholesterol (fiber that can dissolve into water). To lower levels of harmful LDL cholesterol, soluble fibre absorbs cholesterol in the gut before it enters the bloodstream.

Among the foods high in soluble fibre are:

Oats
Barley
Quinoa
granola bread
mung beans
Lentils
Chickpeas

Adding more of these food categories to your diet is simple. For lunch, try curried lentils, and for dinner, try turkey chilli with kidney beans. For morning, try oats and whole grain toast.

But, it’s crucial to keep in mind that not all “healthy” foods are made equal. In general, the more processed a grain or bean is, the less likely it is to be nutritious and provide health advantages. Try to stock up on fresh ingredients whenever you can.

Snacking on fruits, veggies, and nuts will increase your intake of unsaturated fats and fibre.

Having a snack between meals to increase energy or calm an upset stomach is perfectly acceptable. Yet, frequent snacks like crackers, cookies, pastries, microwave popcorn, chips, and other baked goods are high in trans and saturated fats.

On the other hand, snacking on fruits, veggies, and nuts helps you receive both good fats and fibre in addition to helping you avoid toxic fats.

Unsaturated fats, the healthiest sort of fats, are abundant in raw nuts. Due to their ability to increase levels of the beneficial HDL cholesterol and decrease levels of the harmful LDL cholesterol, nuts are a fantastic addition to a heart-healthy diet. Olives and avocados are two further examples of foods high in unsaturated fat.

In addition to numerous fruits and vegetables, nuts can be a fantastic source of soluble fibre. A double dosage of cholesterol-lowering effects may result from including as many of these foods in your diet as you can.

Uncertain about where to begin? Here are a few ideas:

Avocados
Apples
Strawberries
Blueberries
Oranges
Grapes
Olives
Peas
Broccoli
Carrots
Okra
Eggplant
Walnuts
Peanuts
Almonds
Cashews
Pistachios

Keep in mind that more processing equals less benefit, much like with meats and whole grains. For instance, eating an apple whole will provide more benefits than eating applesauce. Hence, try to obtain raw fruits, vegetables, and nuts if you can (unsalted if you can).

Take advantage of low-fat milk, cheese, and yoghurts.

Making better choices is all it takes to lower your cholesterol; you don’t have to give up everything you love in order to accomplish it. Choosing a healthier alternative when it comes to dairy is a significant area where success can be achieved quickly.

Choose low-fat dairy products rather than the standard varieties for foods like cheese, milk, cream, and yoghurt. Try soy milk as well if you’re up for some experimentation. Exactly what? That can develop into your upcoming craving.

Because full-fat dairy products contain saturated fat as well as cholesterol, making these changes is beneficial. By choosing a low-fat (or non-fat) option, you’re boosting your blood’s cholesterol levels.

Try preparing your food in a new way.

Not only what you eat matters, but also how you eat. The same way you may alter what you purchase at the grocery store, you can also decide on healthier cooking methods that naturally lower your cholesterol. For instance:

While preparing meat or fish, take into account reducing the fat and removing the skin (either before cooking or before eating). This enables you to consume less fat while still getting the protein.

Put your attention on boiling, broiling, baking, poaching, or grilling. These preparation techniques are superior to deep-frying and breading, which might increase fat content.

Consider eating one vegetarian meal a week.

Don’t be alarmed by the phrase “vegetarian.” By selecting a carefully prepared vegetarian dinner, you can simultaneously lower your cholesterol by increasing your intake of soluble fibre and consuming healthy fats. Also, a lot of vegetarian dishes are just as tasty and filling as their meat-based counterparts.

Here is one concept for a recipe with reduced cholesterol: Consider a freshly made salad with grilled, seasoned tofu and a sesame vinaigrette. For dessert, mix low-fat vanilla yoghurt with some fresh blueberries, strawberries, and oats.

Establishing a routine is crucial in this situation; for example, make every Tuesday night vegetarian night. As that becomes customary, consider adding more nights or include a weekly vegetarian lunch as well. You can also be a “flexitarian” by just consuming less meat. These adjustments could truly pay off in the long run.

Add additional movement to your daily activities.

By keeping your body active, you’re assisting it in doing what it was designed to do, which can have benefits for your general health. This includes increasing the heart-healthy HDL cholesterol, controlling blood pressure, and many other advantages.

Do I have to start going for runs every day? Do I need to purchase a lot of home exercise equipment or join a gym? You can if you want to! There are, however, a variety of alternative options, and it’s crucial to establish a schedule that works for you. The workout you will stay with is ultimately the one that is best for your heart.

REFERENCES:

https://www.healthline.com/health/ways-lower-cholesterol
https://medlineplus.gov/howtolowercholesterol.html
https://www.healthpartners.com/blog/how-to-lower-cholesterol-naturally/

For more details, kindly visit below.

Type 2 diabetes drug may help lower rose dementia risk.

February 18, 2023 blogadmin Comments 0 Comment

According to new research, older persons with newly diagnosed type 2 diabetes mellitus (T2DM) who have a history of stroke or ischemic heart disease may benefit most from treatment with the thiazolidinedione pioglitazone.

In general, over the course of an average of 10 years, patients who took pioglitazone had a 16% lower risk of dementia. This compares to the people who take medication, according to a large cohort study from Korea.

However, the risk of dementia was decreased by 54% and 43%, respectively, among people with ischemic heart disease and stroke histories.

Reports

There will be 139 million cases of dementia worldwide by 2050, with the number continuing to rise. Dementia is more likely to affect some people, particularly those with type 2 diabetes.

Researchers have shown that persons with type 2 diabetes who used the diabetic medication pioglitazone had a lower risk of dementia in old age.

Dementia affects an estimated 55 million individuals worldwide, and by 2050, that figure is anticipated to rise to 139 million.

Type 2 diabetes and dementia

Why would someone with type 2 diabetes have a higher chance of getting dementia?

At Pinehurst, North Carolina, Dr. Karen D. Sullivan, a board-certified neuropsychologist and proprietor of I CARE FOR YOUR BRAIN, claims that diabetes has a detrimental effect on nearly every system of the body, including the brain.

“Compared to people without diabetes, people with type 2 diabetes have a 50–60% increased risk of developing dementia. She stated in an interview with Medical News Today that this is one of the most potent modifiable risk factors for dementia.

She said: “The insulin resistance we detect in diabetes increases atherosclerosis and alters energy metabolism. This results in microvascular alterations in the brain and ultimately a decrease of blood supply to networks of neurons.”

16% lower risk with pioglitazone

Researchers used information on newly diagnosed type 2 diabetics without dementia from the National Korean Health Database for their investigation. The average follow-up period for the more than 91,000 participants was 10 years. 3,467 of the individuals received the medication pioglitazone.

Following examination, researchers discovered that 8.3% of those taking pioglitazone experienced dementia. This is opposed to 10% of those with type 2 diabetes who did not take the medication.

Scientists discovered that persons with type 2 diabetes who took pioglitazone were 16% less likely to acquire dementia later in life after controlling for a number of lifestyle factors. This study was limited by the fact that it was based on data from insurance claims. Therefore it is possible that some participants did not even take pioglitazone.

The study contains no data on the severity of the illness, the participants’ glycemic control, or their genetic susceptibility to dementia.

How blood vessels may play a role

Dr. Eosu Kim is a professor in the Department of Psychiatry in the College of Medicine at Yonsei University in Seoul, Republic of Korea, and the lead author of this study responded when asked how pioglitazone helps reduce the risk of a person with type 2 diabetes developing dementia by pointing out that this study was to investigate the association between pioglitazone use and incidence of dementia, not how — with what mechanisms — this drug can suppress dementia pathology.

Nonetheless, he told Medical News Today, “Several could be recommended based on [the] basic pharmacological activities of this medicine and findings from past studies.”

“First of all, maintaining healthy blood sugar levels is advantageous for brain activities. Also, this medication enhances cells’ capacity for metabolism and encourages them to use bioenergy more effectively. This helps the brain’s insulin resistance.

“Second, certain studies have demonstrated that pioglitazone removes harmful beta-amyloid proteins from the brain. One of the main causes of Alzheimer’s disease is the buildup of beta-amyloid in the brain, he continued.

“Lastly,” he continued, “we hypothesise that pioglitazone’s anti-dementia action may be related to increasing blood vessel health as we found that this medication is more beneficial in diabetic patients who have blood circulation difficulties in the heart or brain than in those without such problems.

Strongest defence in people with heart illness

Speaking about the heart, Dr. Kim and his team discovered that individuals with type 2 diabetes who had previously experienced an ischemic stroke or ischemic heart disease benefited from pioglitazone the most in terms of dementia protection.

Researchers discovered that dementia risk was lowered by 54% in people with ischemic heart disease. Also, by 43% in people with ischemic stroke. Dr. Kim claimed that these outcomes astounded him and his team. It was a surprising discovery, he added.

“Ischemic heart or brain disorders are key risk factors for dementia, thus it would have made sense if pioglitazone’s effects were found to be less effective in those with these conditions. The outcome, though, was the exact reverse of what was anticipated, he said.

Anti-diabetic drugs against dementia

Dr. Kim stated that the next stage of this research is looking at how current anti-diabetic medications or potential medications. These meds enhance cell energy metabolism can inhibit dementia pathogenesis in animal models.

To confirm this medication’s anti-dementia properties and the risk-benefit ratio of using it, prospective trials are required in clinical research. That is, [a] balance between adverse symptoms and advantageous long-term consequences of this medication in terms of dementia prevention,” he said.

Dr. Sullivan replied that the next stage for pioglitazone would be to evaluate long-term safety in people and determine the ideal dose that minimises side effects while maintaining the desired results.

Due to safety concerns, pioglitazone is presently only used as a second-line medication for type 2 diabetes. It is well recognised to raise the risk of fractures, weight gain, and heart failure hospitalisation.

Until then, Dr. Sullivan advised persons with type 2 diabetes to focus on stabilising their blood glucose levels because both high blood sugar (hyperglycemia) and low blood sugar (hypoglycemia) might harm brain blood vessels.

According to her, brain damage occurs when people experience extreme highs and lows.

REFERENCES:

https://www.medscape.com/viewarticle/988388
https://www.bmj.com/company/newsroom/older-class-of-type-2-diabetes-drugs-linked-to-22-reduced-dementia-risk/
https://www.medicalnewstoday.com/articles/type-2-diabetes-drug-may-help-lower-increased-dementia-risk

For more details, kindly visit below.