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Discover the best sources of prebiotics for our body.

Discover the best sources of prebiotics for our body.

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Prebiotics are fibers that your body cannot digest but which can promote the development of healthy bacteria in your stomach. These plant fibers enter your lower digestive tract where they serve as food for the good bacteria in your gut because your body cannot digest them. Though both probiotics and prebiotics are beneficial microorganisms, your digestive system benefits more from probiotics.

Dietary fibres are not all considered prebiotics. Inulin, fructo-oligosaccharides (FOS), and galacto-oligosaccharides (GOS) are examples of well-known prebiotics. Prebiotics can help maintain a healthy digestive system, strengthen your immune system, and encourage the growth of beneficial bacteria in your stomach if you include them in your diet regularly.

Why Prebiotics Are Important?

Although more research is required to fully understand all the ways prebiotics can benefit your body, they are crucial to your health. Prebiotics are occasionally added to diets, but they are naturally present in several high-fiber foods. Additionally, they are offered as dietary supplements.

The amount of food that should be consumed daily is not officially suggested. According to studies, consuming 3 to 5 grammes of prebiotics daily may improve intestinal health. You can probably be confident you’re receiving enough dietary fibre if you consume the required amount.

Leading five prebiotic foods

Researchers examined the prebiotic data of 8,690 distinct food categories in the Food and Nutrient Database for Dietary Studies for this investigation.

According to researchers, prebiotics were present in 37% of the foods in the database. The five items with the highest prebiotic content ranged in concentration from 79 to 243 milligrammes per gramme of food and included:

  • Green dandelion
  • Artichokes of Jerusalem
  • garlic
  • leeks
  • onions

“We weren’t surprised to find that these foods ‘packed the greatest prebiotic punch,’ per se, given that our prior literature review had shown these foods to be high in prebiotics,” said Cassandra Boyd, a master’s student and the study’s presenting author. This research was done in collaboration with Dr. John Gieng, an assistant professor of nutritional sciences in the Department of Nutrition, Food Science & Packaging.

“Having said that, we were astonished to find that relatively small quantities of these meals contained the 5 grams of prebiotics that the International Scientific Association for Probiotics and Prebiotics (ISAPP) recommends consuming daily. For instance, if a small onion weighs around 4 ounces, eating about half of one would provide the recommended 5 grams of prebiotics per day,” according to Boyd.

The study also identified onion rings, creamed onions, cowpeas (commonly known as black-eyed peas), asparagus, and Kellogg’s All-Bran cereal as probiotic-rich foods. Prebiotics are present in all of these foods in amounts of 50–60 milligrams per gram.

Researchers discovered that diets containing wheat had a low prebiotic content. Additionally, the prebiotic content of dairy, eggs, oils, and meat was minimal at best.

What distinguishes prebiotics from probiotics?

Probiotics are microorganisms that are applied to or consumed by humans. They are supposed to provide health benefits such as aiding in the digestion of food and maintaining the balance of your entire body because they are frequently the same “good” bacteria that reside in your gut microbiome.

Alcohol and various drugs, such as antibiotics, can occasionally destroy healthy bacteria, leaving the person with an imbalanced stomach. The microbiota can be brought back into equilibrium by consuming probiotic-rich fermented foods like yogurt, sauerkraut, kefir, and kimchi or by adding probiotics back into the body through supplements.

The probiotic bacteria one consumes as well as the “good” bacteria found in the gut microbiome both require food in order to survive. Prebiotics can help with that.

Prebiotics are types of dietary fibre that the body cannot digest. Probiotics consume them as they pass through the digestive tract in order to survive and develop.

“Prebiotics are healthy precisely because they have been indicated to improve the microbiome,” asserted Boyd. “They are substrates that beneficial bacteria can directly use to confer health benefits on the host, as these bacteria perform functions that are advantageous to human health.”

Prebiotics are known to assist with the following in addition to supporting probiotics:

Prebiotics may aid people with specific conditions including obesity and irritable bowel syndrome, as well as prevent some cancers like colorectal cancer, according to ongoing research.

Additional health advantages of prebiotics

It is not surprising that the five items listed are high in prebiotics, according to Allison Tallman, a registered dietitian and the founder of Nourished Routes, who reviewed this research.

She continued, “These foods are also high in fiber, which is good for gut health as well. Given that these delicacies might not be as well known to the average consumer, I believe people will be interested in learning more about dandelion and Jerusalem artichokes.”

The chief of the gastroenterology division at Hackensack University Medical Centre, Dr. Rosario Ligresti, concurred.

“I was not surprised at all because each of these foods (has) been shown to have many health benefits, so it would make sense they are also good for our gut and our digestion,” the man said.

“Many of these foods, especially Jerusalem artichokes, are high in the indigestible dietary fibre inulin that, when broken down in the gut, release the healthy prebiotic nutrients that get to work to support our digestive health in so many different ways,” explained Dr. Rosario Ligresti.

Can eating prebiotics reduce depression?

The next stage in this research, according to Boyd, is to determine whether there is a connection between prebiotic use and depression as measured by the Patient Health Questionnaire (PHQ9), a validated instrument.

Tallman stated that she would like to see further research on the effects of consuming these particular meals and other foods that are high in prebiotics on the human microbiota.

“Some randomized controlled trials should be conducted to determine the actual health benefits of prebiotics on the human microbiota and to determine its relationship with different disease states. Additionally, there is still a tonne of research to be done on prebiotic use and the relationship between the gut and the brain,” according to registered dietitian Allison Tallman.

And while there is a tonne of existing evidence to suggest that these foods are excellent providers of prebiotics, Dr. Ligresti noted that there can never be enough significant studies conducted over extensive time periods to confirm what we may already suspect.

He continued, “More research into the advantages of a healthy microbiome fostered by these nutrients are also necessary, particularly how changing the microbiota can help cancer patients and those with autoimmune illnesses.”

REFERENCES:

For more prebiotic medications that have been suggested by doctors worldwide are available here https://mygenericpharmacy.com/index.php?therapy=83

Hypertension: Even a single drink of alcohol can add to it.

Hypertension: Even a single drink of alcohol can add to it.

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Heart attacks and other ill health outcomes are made more likely by high blood pressure. The risk of high blood pressure can be affected by a variety of variables, including lifestyle decisions.

Researchers are still trying to fully comprehend how various lifestyle decisions affect blood pressure levels.

According to data from a recent study, drinking alcohol raises systolic blood pressure, even at moderate doses of alcohol consumption.

A crucial health indicator is blood pressure. Reduced risk of negative health effects can be achieved by maintaining optimal blood pressure levels. Hypertension, often known as high blood pressure, can be caused by a variety of circumstances. Researchers are still working to fully comprehend the effects of these risk variables, though.

The effect that drinking alcohol has on blood pressure is one topic of interest. Alcohol consumption is widespread, even at tiny doses. It’s consumption can raise blood pressure, albeit it may only be in tiny amounts.

Alcohol consumption, even as little as one drink per day, was linked to higher blood pressure, according to a study published in the journal Hypertension.

High blood pressure effects and risk factors

The force of blood pushing against the body’s arteries is measured by blood pressure. Systolic and diastolic blood pressure measurements reflect the contraction and relaxation of the heart, respectively.

When blood pressure rises too high, there is a higher chance that the body will sustain harm. For instance, high blood pressure can raise the risk of heart failure and heart attack.

Smoking, consuming a diet heavy in sodium, and having little physical activity are risk factors for high blood pressure. Consuming alcohol can elevate risk. The Centres for Disease Control and Prevention (CDC) and other organisations currently advocate for limiting alcohol consumption to one drink per day for women and two drinks per day for men.

Current recommendations were further explained by Dr. Cheng-Han Chen, an interventional cardiologist and the medical director of the Structural Heart Programme at MemorialCare Saddleback Medical Centre in Laguna Hills, California.

We have long known that consuming alcohol in moderate to high doses will increase blood pressure. This has a lot to do with cardiovascular health because increased blood pressure, also known as hypertension, is a significant risk factor for heart attacks and strokes, among other cardiovascular disorders. We have advised people to limit their alcohol consumption to a “moderate” level (2 drinks per day for men and 1 drink per day for women).

Alcohol’s effects on blood pressure

How much alcohol affects the risk of high blood pressure is one topic that needs more research. To comprehend how various alcohol consumption levels affected blood pressure levels, researchers for the current paper wanted to know. Does alcohol consumption, for instance, affect risk even at modest doses?

This study involved the dose-response meta-analysis of seven various non-experimental cohort studies. To gather a massive amount of data, researchers examined the data from over 19,500 participants. United States, Japanese, and South Korean subjects were involved in the studies.

Almost five years were spent on follow-up on average. To ensure that only participants without a prior history of cardiovascular illness were included in studies, strict eligibility requirements had to be met by each one.

They discovered that, on average, drinking 12 grammes of alcohol per day resulted in a 1.25 mmHg rise in systolic blood pressure. Twelve grammes of alcohol is even less than the fourteen grammes of alcohol in a regular American drink.

Higher alcohol intakes were linked to a more pronounced rise in systolic blood pressure, with 48 grams per day of alcohol being linked to an average rise of 4.9 mmHg.

Author of the study and adjunct professor in the epidemiology division at Boston University’s School of Public Health, Dr. Marco Vinceti, from the University of Modena and Reggio Emilia in Italy:

The overall (or “public health”) message for the relationship between alcohol consumption and blood pressure that emerged from our dose-response meta-analysis is “the lower the better, and no consumption even better,” as we were unable to find any evidence that even very small amounts of alcohol consumption might be beneficial for people’s health.

Research limits and future directions

There are significant limitations to the data in this study. First, there wasn’t a lot of research accessible for analysis. The association between age, blood pressure, and alcohol consumption was not able to be thoroughly investigated. Misclassifications were a possibility, and some individuals’ levels of alcohol use likely changed over the follow-up period. Additionally, the study did not investigate the effects of various types of alcohol on blood pressure. Some data depended on self-reporting; further data could use more representative samples.

In the studies that met the eligibility requirements, there was a special risk for bias, and there is still a possibility for residual confounding. There are numerous chances to build on the research, including learning more about how alcohol consumption affects women’s blood pressure.

Dr. Vinceti identified the following issues as needing more study:

“Our systematic review and dose-response meta-analysis concentrated on a continuous endpoint, changes in blood pressure over time, but it did not look at ‘hard outcomes’ like hypertension (as a dichotomous outcome), stroke (for which high blood pressure is an established and strong risk factor), coronary heart disease, and ultimately overall CVD risk. Therefore, to paint a complete picture of the consequences of alcohol use on the cardiovascular system, our study must be supplemented with such additional (and updated) assessments.”

The results of this study may alter recommendations for alcohol consumption, albeit it will probably take time and additional study. On this subject, Dr. Chen made the following assumptions:

“For a very long time, the general opinion was that drinking in moderation might be considered safe.” This study supports other recent results that indicate that consuming alcohol at any level is not beneficial for the heart. As a result, I anticipate that in the future, medical advice about alcohol intake will change.

REFERENCES:

For High blood pressure medications that have been suggested by doctors worldwide are available here https://mygenericpharmacy.com/index.php?therapy=8

Cognitive function: Can better sleep absorption improve it?

Cognitive function: Can better sleep absorption improve it?

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The association between obstructive sleep apnea, insufficient sleep, and cognitive performance was further explored in a new research that examined data from five population-based studies.

Greater sleep consolidation and preventing obstructive sleep apnea, in which breathing is interrupted while sleeping, were connected to greater cognitive function in the subjects, according to the data.

On the other hand, less sleep was associated with concerns like poor focus and other cognitive problems.

According to a study published in JAMA Network Open, sleep consolidation and the absence of obstructive sleep apnea may be crucial for enhancing cognition with ageing in persons without dementia.

Data from five population-based studies conducted across the United States with at least five years of follow-up were examined by researchers. Studies included cognitive tests and nightly sleep studies. They examined the information from March 2020 to June 2023.

The researchers examined sleep studies that focused on sleep apnea and sleep consolidation and their relationships to dementia risk as well as associated cognitive and brain function.

5,945 persons without a history of stroke or dementia participated in the study.

The results showed that longer sleep duration was linked to better attention and processing speed, while better sleep consolidation and the absence of obstructive sleep apnea were related with worse cognitive function.

Sleep that is uninterrupted by nighttime awakenings and is continuous is referred to as consolidated sleep. The hallmark of obstructive sleep apnea is episodes of airway collapse, which can lower oxygen levels and lead to fragmented, unrestorative sleep.

What can we learn from this sleep study?

Over the course of the 5-year follow-up, the researchers discovered that stronger sleep consolidation and the lack of sleep apnea were related to better cognition.

The researchers hypothesised that these results demonstrated the necessity for additional study on the effect of therapies in enhancing consolidated sleep to preserve cognitive function.

“Some aspects [of this study] were predictable and further reinforced concepts related to the association between sleep and cognition over time,” said Dr. Vernon Williams, a sports neurologist, pain management expert, and founding director of the Centre for Sports Neurology and Pain Medicine at Cedars-Sinai Kerlan-Jobe Institute in Los Angeles who was not involved in the research.

The lack of a correlation between cognitive deterioration and particular sleep stages was an intriguing and less expected finding in this study. A decrease in slow-wave, deep sleep would have been expected to be more harmful than other stages, however this was not the case. Though there are a lot of plausible answers, that is a fascinating discovery, said Dr. Vernon Williams.

Dr. Williams continued, “This study [further] helps by demonstrating effects across multiple participant groups and by demonstrating that overall sleep efficiency, as well as the presence of obstructive sleep apnea, significantly affect cognition over time, whether or not a prior diagnosis exists.”

Obstructive sleep apnea: What is it?

Breathing pauses during sleep are a common symptom of obstructive sleep apnea. According to the National Heart, Lung, and Blood Institute, it restarts frequently while you sleep.

According to medical professionals, between 9 and 17% of women and between 25 and 30% of males are believed to suffer from obstructive sleep apnea. Age increases prevalence.

The most prevalent kind of sleep apnea is caused by a collapse or restriction of the upper airway, which prevents airflow. When this occurs, the person briefly stops breathing before restarting it while they are sleeping, and they normally are not aware of it.

It may result in restless sleep, difficulty focusing, and issues with memory and decision-making.

The American Lung Association lists the following as symptoms of sleep apnea:

  • snoring
  • daytime slumber
  • breathing breaks
  • memory and attention issues
  • Moodiness and annoyance
  • frequent nighttime awakenings for urination
  • daily headaches
  • mouth arid.

It is connected to other medical issues as well. Obstructive sleep apnea may increase the risk of high blood pressure, diabetes, heart disease, and stroke, according to research.

How to lessen the symptoms of sleep apnea

A functional medicine physician and health and wellness coach named Dr. Laura DeCesaris, who was not involved in the study, stated that lifestyle modifications like decreasing weight, quitting smoking, and abstaining from alcohol can lessen obstructive sleep apnea.

She also provided the following advice for enhancing sleep:

  • Managing stress more skillfully and paying attention to where the body stores stress can help prevent forward head carriage and other breathing problems. Many people hold tension in their necks and shoulders.
  • monitoring your sleeping position, as side sleeping can occasionally aid with symptoms
  • Since chronic inflammation in the gut and nasal passages frequently makes it difficult to breathe through the nose, changing the diet and, when possible, switching to a more anti-inflammatory diet may be helpful.
  • exercising consistently
  • Especially in a dry area, remember to stay hydrated and consider installing a humidifier in your bedroom.

REFERENCES:

For Mental disease medications that have been suggested by doctors worldwide are available here https://mygenericpharmacy.com/index.php?cPath=77_478

Pregnancy: Low fiber may cause neurodevelopmental delays.

Pregnancy: Low fiber may cause neurodevelopmental delays.

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Low fiber intake during pregnancy may increase the risk of neurodevelopmental impairments in offspring, according to a recent study.

An essential part of a nutritious, well-balanced diet, particularly while pregnant, is fiber. With the right advice from nutritionists, pregnant women can increase their fiber consumption as necessary.

The complex period of pregnancy can have an impact on a variety of health consequences.

Researchers are still trying to figure out how behaviors and the environment during pregnancy affect the offspring’s later years.

The baby’s health and growth can be impacted by nutrition throughout pregnancy, but researchers are still trying to determine how various dietary details will affect the baby’s development.

Fiber intake during pregnancy was the subject of a recent study published in Frontiers in Nutrition.

According to the study’s findings, consuming less fiber during pregnancy increases the likelihood of neurodevelopmental impairments in the progeny.

Low fibre during pregnancy slows brain development

Researchers for the study observed that earlier research on animals had connected a reduced fiber diet during pregnancy to delayed brain development in children.

The data from 76,207 mother-infant pairs were evaluated by the researchers using information from the Japan Environment and Children’s Study.

They examined participants’ fiber consumption while pregnant and divided them into one of five groups according to how much fiber they consumed.

They then evaluated three-year-olds for developmental impairments. Parents or other primary carers were asked to complete questionnaires that measured children’s communication, fine and gross motor abilities, problem-solving, and personal-social skills to achieve this. With a lower score, there was more developmental delay.

In contrast to the group of moms who consumed the most total dietary fiber, the researchers discovered that those with the lowest fiber intake had the highest linked risk of having children with neurodevelopmental delays.

They discovered four crucial regions linked to slowed newborn brain development as a result of inadequate fibre intake:

  • communication
  • problem-solving
  • personal-social
  • small-motor abilities

The group with the lowest consumption of dietary fibre still carried significant risks for developmental delays, even when taking folic acid intake into consideration.

According to research author Kunio Miyake, Ph.D., of the University of Yamanashi, “most pregnant women in Japan consume far less dietary fiber than what is recommended intake; thus, this maternal nutritional imbalance during pregnancy may adversely affect the neurodevelopment of their offspring.”

Therefore, providing nutritional advice to expectant moms is essential to lowering the likelihood that their offspring would experience future health issues.

The authors of the study hypothesize that the results are due to the interaction of fiber with the brain’s microbiome and the gut microbiota.

“Dietary fiber is known to affect the regulation of gut microbiota and the production of short-chain fatty acids (SCFAs),” Dr. Miyake said.

Recommendations for fibre during pregnancy

Fibre is a crucial part of a balanced diet and is especially necessary during pregnancy. Dr. Brian Power, Ph.D., an author of a non-study and nutritionist at Atlantic Technological University in Sligo, Ireland, explained to us:

Numerous studies show that increasing dietary fiber intake during pregnancy benefits many women by lowering the risk of insulin resistance, glucose intolerance, and uncontrollable weight gain.

The current USDA recommendation is for people to consume 14 grammes of fibre for every 1,000 calories they consume.

Therefore, with 2,000 calories per day, consumers should have roughly 28 grammes of fibre daily. A “low residue diet” or “low fibre diet” typically contains 10 to 15 grammes of fibre per day.

Only 8.4% of study participants exceeded the recommended daily intake of 18 grammes of fibre in Japan, where the recommendations range somewhat. The study’s findings may potentially indicate a risk from consuming too much fibre after accounting for folic acid.

It’s crucial to have open lines of communication with your medical team during your pregnancy in order to identify any potential nutritional deficits and how to make up for them.

How to increase your intake of fiber?

Your doctor might advise boosting your intake by eating more fiber-rich foods or taking supplements if your diet is lacking in the substance. High-fiber dietary examples come in the form of:

  • whole-grain cereal with kernels
  • artichokes
  • beans
  • a few fruits (such as raspberries, blackberries, and apples)

Dr. Al-Shaer stated, “Increasing fibre can be done simply by integrating more whole meals throughout the day, such as vegetables, legumes, nuts [and] seeds, and fruit.

“Many fruits, such as berries or bananas, are excellent sources of fibre, and all nuts and seeds are high in fibre. Try to fill half of your plate with non-starchy vegetables at each meal, which is a generally good rule of thumb I suggest to my patients. Except for potatoes, corn and peas, practically all vegetables are non-starchy. We can get enough fibre this way throughout the day. And a simple method to enhance our fibre intake is to sprinkle sunflower seeds, pumpkin seeds, chia seeds, flax seeds, or beans on salads or breakfast bowls,” according to registered dietician Abrar Al-Shaer, PhD.

REFERENCES:

For Pregnancy related medications that have been suggested by doctors worldwide are available here https://mygenericpharmacy.com/index.php?cPath=24

High pollution & heat waves may double heart attack risk

High pollution & heat waves may double heart attack risk

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According to a new study, the combined effect of extremely high temperatures and airborne particulates from unattended wildfires may increase the chance of suffering a heart attack.

To identify correlations between the two, the study examined temperature and heart attack data from the Jiangsu province of China over 5 years.

Avoid going outside when the air quality is bad, or if you must, do a N95 mask. Try to restrict outside activities when it’s too hot.

Introduction

In the 174 years that scientists have been monitoring global temperatures, June 2023 was the warmest month on record for Earth, and July is forecast to be just as hot. This summer, the United States has already shattered more than 1,000 records for high temperatures.

As of this writing, around 1,090 active flames are raging throughout Canada, where wildfires have been blazing for weeks. The wildfires have affected a large geographic area and may be endangering the health of millions of North Americans by continuously spewing fine particulate matter clouds of smoke into the air.

excessive heat, and to a lesser extent, excessive cold, can be deadly when combined with airborne particulate matter, according to a recent study from scientists in China.

According to the study, exposure to extremely high temperatures and fine airborne particulate matter, such as that produced by wildfires, can more than double the chance of developing a myocardial infarction.

PM 2.5 stands for “particulate matter, 2.5 micrometers or smaller,” and refers to the tiny particles that are the subject of this article. They may or may not be visible, but they are minute specks of solids or liquids floating in the air.

PM 2.5 is made up of an ever-changing slurry of sulphates, nitrates, carbon, or mineral dusts, according to the National Institutes of Environmental Health Sciences.

The Centres for Disease Control (CDC) notes that while factories, fires, unpaved roads, and construction sites can all emit PM 2.5, flames and wildfires are the main culprits.

In Jiangsu province, China, deaths from myocardial infarction between 2015 and 2020 were examined in the new study. There is a significant range of high and low temperatures in this region because it has four distinct seasons. To gain their insights, the researchers correlated weather trends with heart attacks.

What makes PM 2.5 so harmful to human health?

Medical News Today was told by cardiologist Dr. Rigved Tadwalkar of the Pacific Heart Institute in Santa Monica, California, who was not involved in this study, that the small size of these particles enables them to enter areas of the human body where larger particles cannot.

They can sort of integrate themselves inside the bloodstream since they are so little, according to Dr. Tadwalkar, and this might trigger inflammatory reactions.

According to him, this may lead to oxidative stress, “and we know that this is sort of like the central mechanism behind how damage occurs to the blood vessels and also the heart,” he continued.

As stated by Dr. Tadwalkar, “a cascade of events that leads to a common problem that we see in cardiology, which is the creation of atherosclerosis or plaque that can lead to lack of blood flow risk for heart attack, cardiovascular events, et cetera.”

A temperature more suitable for people

According to epidemiologist Dr. Rakesh Ghosh, it is challenging to establish the ideal temperature for humans because we are adaptable and can tolerate a wide range of temperatures.

Dr. Ghosh is a specialist at the Institute for Health & Ageing at the School of Nursing at the University of California, San Francisco. She was not engaged in the current study.

Or, to put it another way, “what is a heat wave for Europeans will not be so unbearable for South Asians because they experience hot weather for most of the year and winters are not as cold in South Asia as they are in Europe,” said Dr. Ghosh.

Dr. Tadwalkar remarked, “It’s amazing what the human body can sort of adapt to.”

The authors of the new study were motivated by this acclimatisation to evaluate the impacts of heat and PM 2.5 using average temperatures in Jiangsu province.

The risk of dying from a heart attack increased by 18% during two-day heat waves with temperatures at or above the 90th percentile for typical weather, or 82.6 to 97.9 degrees Fahrenheit.

The risk was elevated by 74% during 4-day heat waves over the 97.5th percentile, and by twice that amount on hot days with high PM 2.5.

“The concept,” explained Dr. Tadwalkar, is that we need a climate “where we can have a bit of a balance between the generation of body heat to keep ourselves warm, and heat loss, without actually causing it to tax the body as well as the cardiovascular system.”

Recent studies

The topic of severe temperatures that affect our core body temperature was brought up by Dr. Ghosh. “The interesting part is that core body temperature in humans is maintained within a very narrow range, around 37 degrees Celsius [98.6 degrees Fahrenheit],” he said. When exposed to extreme temperatures, it is unknown what will happen to that core body temperature.

The latest research discovered a connection between extremely cold temperatures and high PM 2.5 concentrations, although a smaller one. Myocardial infarction risk rose after 2-day cold spells with poor air quality by.04%, increasing with lower temperatures and duration, and by 12% during 3 days.

Dr. Tadwalkar hypothesised that the reason why extreme cold has less of an impact is because people migrate indoors when it’s that cold, limiting their exposure to the elements and risk.

In addition, he stated that it’s possible that heat-induced blood vessel dilation promotes the distribution of PM 2.5 throughout the body, but cold can have the reverse effect and inhibit it.

Being safe when there is a lot of pollution

Try to spend as much time indoors as you can on days when the present PM 2.5 air concentration, a reflection of the local air quality, is high. If possible, blow out the air conditioner while keeping no outside air flowing in. Keep your stove or bathroom fans on if you don’t have air conditioning and they vent outside.

Another way to reduce the amount of PM 2.5 that enters your body is to use a N95 face mask.

Visit the AirNow website of the US government to find out in real-time how much PM 2.5 is in the air where you are. For iOS and Android smartphones, there are no-cost AirNow applications.

Dr. Tadwalkar emphasised the need of staying hydrated in excessive weather since sweating causes the body to lose fluids.

“Dr. Ghosh advised breaking up the protracted period with sporadic short breaks in ‘air-conditioned settings’ so that you are only exposed to milder temps. Cool-air breaks, as opposed to being constantly exposed to the heat, “help your body regulate things throughout the day,” as Dr. Tadwalkar put it.

Dr. Ghosh advised wearing light, loose clothing as well as wide-rimmed caps. He also advised staying alert to “heat-related illnesses such as heat cramps, heat exhaustion, and heat stroke, so that you can seek immediate help in an emergency.”

REFERENCES:

For Heart disease medications that have been suggested by doctors worldwide are available here https://mygenericpharmacy.com/index.php?therapy=11

Cognitive decline: What causes and slow it down.

Cognitive decline: What causes and slow it down.

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Age-related cognitive and memory deterioration is a universal phenomenon, however the specific causes are yet unknown to science. While some lifestyle choices can prevent cognitive decline, age-related illnesses like dementia speed it up.

One recent study using mice models may now have identified the primary mechanism underlying the cognitive impairment brought on by typical aging.

Another recent study, this one using mice, raised the possibility that social connection, cognitive training, and physical activity could halt the ageing process and prevent cognitive deterioration.

As we become older, our cognitive abilities—the brain processes that enable thinking, learning, memory, awareness of one’s environment, and judgment—change. Our capacity to process information and make decisions swiftly decreases as our brain’s nerve cells and synapses age.

Most people begin to notice a steady deterioration at around age 50. However, advances in cumulative knowledge continue far into old life together with this minor decline in processing speed and working memory.

But why are the changes happening? According to a recent study conducted on mice, changes in a brain protein may limit synaptic plasticity, the capacity of nerve cells to change the strength of their connections, which impairs memory. This research is published in Science Signalling.

We may be able to prevent age-related cognitive loss, according to a different study conducted on mice. In this study, which was published in the journal Ageing, researchers hypothesise that social interaction, mental exercise, and physical activity all work to activate an enzyme that enhances the functionality of nerve cells and synapses, enhancing cognitive performance.

What leads to cognitive ageing?

The first study focused on CaM kinase II (CaMKII), an enzyme that is involved in synaptic plasticity and the transmission of nerve impulses across synapses, among other functions.

They simulated the cognitive effects of typical ageing in mice by changing this brain protein.

Nitric oxide (NO), according to earlier research by the same authors, may influence CaMKII’s function. This work expanded on previous investigation and discovered that CaMKII is modified via a procedure termed S-nitrosylation, which depends on NO.

Memory and learning skills are hampered if CaMKII’s nitrosylation is diminished, which occurs with natural ageing.

Prof. Ulli Bayer, of the University of Colorado Anschutz School of Medicine and the study author, outlined the potential causes of this.

He explained to us that the diminished nitrosylation of CaMKII results in a decrease in its synaptic localisation, which appears to impede its synaptic activities.

Simply put, a decrease in NO decreases the transmission of nerve impulses through the synapses between nerve cells, which may contribute to cognitive deterioration.

Cognitive decline and way of life

The benefits of a healthy lifestyle on brain health have long been recognised by researchers. According to a 2015 study, exercise, intermittent fasting, and critical thinking are crucial for maintaining good brain function over the course of a person’s lifetime.

In people with normal cognition, a healthy lifestyle is linked to a slower rate of memory impairment, according to another extensive study.

Social connection, physical activity, and cognitive training are all positive experiences that are beneficial to cognitive health. The precise mechanism by which these lifestyle factors work is unknown.

A mechanism that could explain how these satisfying events improve your brain health has now been discovered by the Ageing study, which was carried out in mice.

For ten weeks, the researchers kept adult and senior mice in an enhanced environment. They were housed in huge cages with bedding, a cardboard tube, a running wheel, many plastic toys (tunnels, platforms, see-saws), and a metal ladder in groups of eight to ten mice each. Twice per week, the toys were rearranged, and once per week, new toys were added.

The only items in the control group’s regular cages, which were housed in groups of two to four mice each, were bedding and a cardboard tube.

The researchers tested the cognitive abilities of both groups once every week using land and water mazes. These were put to the test:

  • working memory for space the capacity to temporarily maintain spatial information engaged in working memory.
  • cognitive adaptability, or the capacity to change with the environment
  • Long-term recall of task-related spatial, factual, and contextual elements is known as spatial reference memory.

How enrichment keeps cognitive ability intact?

Comparing mice in the usual environment to those in the enriched environment, the mice in the enhanced environment performed better on every behavioural task. The elder mice showed a particularly noticeable improvement.

“Our study provides a potential mechanistic basis for the effects of enrichment — this removes the ‘wooliness’ associated with such enrichment studies and puts them on a more rigorous scientific basis,” said Prof. Bruno Frenguelli, corresponding author and a professor of neuroscience at the University of Warwick in the United Kingdom.

In mice with a mutation in the enzyme MSK1, which is involved in neural growth and synaptic plasticity, the researchers did not observe any advantages.

They came to the conclusion that MSK1 is necessary for enrichment to fully improve cognition, synaptic plasticity, and gene expression.

The following is how Prof. Frenguelli explained it to us:

MSK1 is an enzyme that controls gene expression, or more specifically, it stimulates the activation of a variety of genes. We believe that MSK1 influences cognition by turning on a number of these genes because they have been linked to various aspects of learning and memory.

Exercise, networking, and ongoing learning

“Although our mechanistic experiments were conducted in mice, earlier research has revealed that ageing reduces CaMKII’s nitrosylation in both mice and humans. Pharmacological therapies should be able to boost CaMKII’s nitrosylation and so reduce the cognitive losses related to normal ageing, according to Dr. Bayer.

While there are currently no such treatments, research is being done, as Dr. Bayer stated: “This needs further research/development, but there are actually candidate approaches — such as inhibitors of GSNOR, an enzyme that limits nitric oxide bioavailability, and that is higher expressed with aging.”

The second study, however, suggests that we might not have to wait for pharmacological treatments to stop cognitive ageing. Prof. Frenguelli provided an explanation of why lifestyle enrichment should be effective in both humans and mice.

“A key brain growth factor (BDNF), which activates MSK1, has been implicated in both rodents and humans as being important for these benefits,” he said.

“By identifying key molecules involved in this process, this offers opportunities to explore and exploit these molecules as drug targets,” the author continued.

And he added that you can never be too old to reap the benefits of physical activity, interpersonal contact, and mental stimulation: “Our recent findings show that these benefits occur even in very old mice (equivalent to 70s in humans), meaning that it’s never too late to offer and engage in such enrichment activities to elderly people.”

How do medical professionals spot cognitive decline?

If you’re unsure if you’re exhibiting usual ageing symptoms or cognitive decline indications, a doctor can help. For a quick self-screening exam to look for signs of cognitive deterioration, they might provide you.

Other screening exams, such as the Self-Administered Gerocognitive Examination (SAGE),

You can use a variety of screen tests to look for indicators of cognitive impairment. These exams typically last between three and fifteen minutes. They consist of:

  • Self-Administered Gerocognitive Examination (SAGE)
  • AD8 Dementia Screening Interview
  • Quick Dementia Rating System (QDRS)
  • Mini-Cog

One of the most popular screening exams is SAGE. The test is available for download online, and you can take it offline. You might even finish it off at a doctor’s office.

SAGE is unique from the other tests because it is a little bit more complicated. According to a 2022 study, SAGE identified cognitive impairment in MCI patients six months earlier than the MMSE, another popular test. A review from 2021 found that SAGE delivers the right answer 79% of the time.

Please take note that these brief tests alone cannot identify cognitive impairment or dementia. A doctor may need to conduct a more complete evaluation if your score starts to fall.

REFERENCES:

For Mental disease medications that have been suggested by doctors worldwide are available here https://mygenericpharmacy.com/index.php?cPath=77_478

Alzheimer’s disease: Loss of smell may be the sign?

Alzheimer’s disease: Loss of smell may be the sign?

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More than 6 million people in the United States are affected by Alzheimer’s disease, which is the most prevalent type of dementia.

The key to controlling the condition is early detection, yet first symptoms like memory problems are frequently written off as normal aging symptoms.

According to a recent study, those who contain the APOE4 gene mutation, who are more likely to acquire Alzheimer’s disease, may begin to lose their sense of smell sooner than people who do not.

Testing people’s sense of smell could assist identify those at higher risk of Alzheimer’s because this reduced sense of smell may be an early marker of future cognitive issues.

Around 1 in 9 Americans over the age of 65, or 6.7 million people, have Alzheimer’s disease (AD), according to the Alzheimer’s Association. By 2050, scientists predict that this number will surpass 12 million due to an ageing population.

Alzheimer’s is a degenerative, incurable disease, but it is not a natural part of becoming older. If a person begins to have memory issues or cognitive deficiencies, these should not be ignored as normal ageing symptoms because early diagnosis enables effective therapy.

Globally, 13.7% of the population carries the APOE4 gene variation, which raises the risk of Alzheimer’s disease. 40% of those who are diagnosed with the illness have this gene.

According to a recent study in Neurology, those who have this gene mutation may have a compromised sense of smell before they show any signs of Alzheimer’s disease, like moderate cognitive impairment.

The researchers propose that screening for odour sensitivity may be helpful for identifying those who are at risk.

Alterations in scent brought on by Alzheimer’s

In order to conduct the study, 865 participants responded to a survey that measured their capacity for odour detection as well as their ability to identify the odour. Every five years, they underwent testing.

Additionally, they conducted two tests of their memory and thinking, with a five-year gap between each test.

Who carried the gene mutation that enhanced risk for Alzheimer’s disease was determined by DNA testing. Based on the concentration of an odour that participants had to be exposed to in order to notice it, scores ranged from zero to six.

The study’s team discovered that those with the APOE e4 allele had a 37% lower likelihood of being adept at smelling things than those without it. This came after age, sex, and education were all taken into account.

Between the ages of 65 and 69, odour detection started to decline.

It wasn’t until participants reached the ages of 75 to 79 that changes in their capacity to detect the smell started to show. However, compared to people without the Alzheimer’s gene variation, once they lost the capacity to name smells, this skill deteriorated more quickly.

Those who had the gene mutation also aged more quickly in terms of cognitive decline.

Losing one’s sense of smell could be an early sign of Alzheimer’s.

Over the course of the trial, those who had the gene were 37% less likely than those who did not to have effective odour detection.

Age-related loss in odour sensitivity was observed in those with the APOE 4 variant at 65 years of age, as compared to those without the gene. However, non-carriers, who initially had a greater sense of smell, showed a faster drop beyond the age of 65.

At 65, there was no difference between carriers and non-carriers in their capacity to recognise odours, but this ability started to diminish more quickly in carriers, especially around age 75. Similar trends were seen in cognition, with those with the APOE 4 variation seeing quicker decreases in cognition.

Although the researchers did not discover a connection between odour detection and cognition, their data do imply a connection between odour identification and cognition.

The authors discovered that APOE 4 carriers had odour sensitivity impairments that manifested sooner in life (65–69 years old) than odour identification impairments (75–79 years old), according to Dr. Clark, who was not involved in the study. Additionally, among APOE 4 carriers, odour sensitivity deficiencies came before cognitive deterioration.

She continued, “This shows that reduced odour sensitivity may be an early indication of future cognitive impairment in APOE 4 carriers.”

How to lower your chance of getting Alzheimer’s?

In addition to not participating in the study, Dr. Alejandro Alva is the founder, chief medical officer, and CEO of Pacific Neuropsychiatric Specialists (PNS). He also stated that there are other risk factors besides age that can contribute to an increased number of people developing Alzheimer’s disease.

Sedentary behavior, obesity, smoking, excessive drinking, high blood pressure, and other things are among these risk factors.

However, according to Alva, there are several lifestyle modifications that can lower your risk and enhance your general health. He offers the following advice:

  • Control your blood pressure. Alva suggests following any medical advice, eating a range of heart-healthy foods, and keeping your salt intake under 5 g per day.
  • Continue your usual exercise regimen. 150 minutes per week of aerobic exercise helps reduce risk, especially when combined with other aspects of a healthy lifestyle.
  • Stop drinking excessively. “Drinking alcohol can increase the loss of brain cells and can induce the accumulation of toxic protein in the brain,” he said. “It is advised to drink in moderation or to completely kick the habit.”
  • Give up smoking. “The chemicals and toxins from cigarettes can cause inflammation and stress on brain cells that can significantly increase the risk of Alzheimer’s disease,” claimed Alva.

The development of Alzheimer’s disease can be delayed or slowed down with the use of certain drugs, Alexander continued.

Lecanemab (Leqembi) and aducanumab (Aduhelm) are two FDA-approved drugs that are being used to control the illness, according to the Alzheimer’s Association.

She added, “However, individuals may be able to lower their chances of acquiring this degenerative condition by adopting preventative actions and identifying one’s risk factors.

Summary

An association between the loss of scent and the later onset of Alzheimer’s has been discovered by recent research. People with a certain gene variant known as APOE e4 were the ones that showed this connection.

According to experts, the loss of smell may be utilized to anticipate future cognitive issues. Your risk of Alzheimer’s may be lowered by making certain lifestyle decisions. Additionally, several drugs might stop it in its tracks.

REFERENCES:

For Alzheimer’s disease medications that have been suggested by doctors worldwide are available here https://mygenericpharmacy.com/index.php?cPath=77_239

Consuming strawberries might benefit Your Heart and Brain.

Consuming strawberries might benefit Your Heart and Brain.

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Berries are often regarded as superfoods with a variety of health advantages. Berries have been demonstrated in prior research to reduce inflammation and protect specific bodily systems, including the cardiovascular system and gut microbiome.

According to San Diego State University experts, eating the equivalent of two servings of strawberries every day can boost people’s blood pressure, brain function, and antioxidant capacity.

Berries are typically regarded as a superfood. That is due to the multiple health advantages that all berries, including acai berries, blueberries, blackberries, and raspberries, offer.

Berries can reduce inflammation and oxidative stress, which can be disease factors, according to earlier research.

Berry eating has also been related in other research to health benefits and protection for the immune system, neurological system, cardiovascular system, and gut flora.

According to recent research from San Diego State University, eating strawberries daily can help people become more antioxidant-capable. They can Alsop have better cognitive function, and lower their blood pressure.

The California Strawberry Commission supported the study, which was just presented at NUTRITION 2023, the American Society of Nutrition’s annual meeting.

26 grams or two strawberry servings

The idea for this study was inspired by earlier research, according to Dr. Shirin Hooshmand, a professor in the School of Exercise and Nutrition Sciences at San Diego State University and the project’s primary investigator.

She noted that some of the same effects had been observed in animal and human research prior to the clinical investigation, but in various populations and with various study designs.

Dr. Hooshmand and her team recruited 35 healthy men and women between the ages of 66 and 78 for this study. Over eight weeks, participants were given either a control powder or 26 grams of freeze-dried strawberry powder, which is equal to two servings of fresh strawberries.

In comparison to those who took the control powder, those who consumed the strawberries showed an increase in cognitive processing speed of 5.2%, a decrease in systolic blood pressure of 3.6%, and an increase in antioxidant capacity of 10.2%.

In response to their findings, Dr. Hooshmand stated that since strawberries are an excellent source of vitamin C, they anticipated seeing an enhancement in antioxidant capability. Based on their theory, they also anticipated some improvement in cognitive processing speed.

When asked about the blood pressure results, Dr. Hooshmand remarked, “Previously published research has already shown some of the acute and long-term cardiovascular health benefits of strawberries in different populations, so this is great to confirm some of those findings.”

This study shows that strawberry consumption may enhance cardiovascular risk factors like hypertension and cognitive function. Dr. Shirin Hooshmand said, “We’re pleased that an easy dietary change, like including strawberries in a daily diet, may enhance these outcomes in older persons.”

Why are strawberries so nutritious?

In late 18th-century France, gardens were where strawberries (genus Fragaria) were first cultivated. However, they were discovered in the wild as early as the Roman era.

Strawberries are now grown all over the world, with the majority of the production taking place in Spain, Turkey, and the United States.

Surprisingly, although being referred to as a “berry,” strawberries are actually an accessory or aggregate fruit because of how they develop.

The body needs a variety of vitamins and minerals to keep healthy, including vitamin A, magnesium, potassium, and folate (vitamin B9), all of which are present in strawberries.

Strawberries are also a very good source of vitamin C; eight strawberries will provide you the recommended daily allowance.

Additionally, strawberries are well recognized for having a significant number of antioxidants, such as phytosterols and polyphenols. In addition to their ability to decrease cholesterol, phytosterols, and polyphenols both have anti-inflammatory and antioxidant characteristics.

Previous studies have connected strawberry consumption to a reduced risk for heart disease, diabetes, Alzheimer’s disease, and even maybe help prevent cancer.

There is much to learn about strawberries.

Dr. Hooshmand responded that the strategy for the research’s following steps will depend on finding additional financing.

But stay tuned, because we have lots of fantastic ideas for follow-up research on some of our recent findings. As part of a multi-fruit experiment, we are also looking into how strawberries affect these and other outcomes, the researcher added.

Allison Tallman, a registered dietitian and the creator of Nourished Routes who was not involved in the study, discussed her wishes for future research on the health benefits of strawberries after reading this study.

The relationship between strawberries and heart health, brain health, and gastrointestinal health has been well investigated. Since strawberries definitely contain antioxidants, I’d love to see further studies on how they help prevent cancer.

the healthiest method to consume strawberries?

Most adults should consume 1 1/2 to 2 cups of fruit daily, according to experts. One cup of fruit is roughly eight big strawberries.

Are you trying to find new ways to eat more strawberries? Consider Tallman’s recommendations:

  • Add strawberries to a protein-rich smoothie to kick off your day.
  • Put strawberries on top of a spinach salad or a grain bowl to add some flavour to your lunch.
  • Yoghurt parfaits taste wonderful with strawberries.
  • Finally, strawberries are good eaten unprocessed!

The U.S. Department of Agriculture’s MyPlate programme also provides a number of nutritious strawberry-centric dishes, such as:

  • Broccoli Strawberry Orzo Salad
  • Pear Kebabs with Strawberry Dipping Sauce
  • Fruit and Yogurt Breakfast Shake
  • Fabulous Fruit Muffins
  • Fruit Salsa
  • Fruit Pizza

REFERENCES:

For Heart disease medications that have been suggested by doctors worldwide are available here https://mygenericpharmacy.com/index.php?cPath=77_99

Cardiovascular disease: Vegetarian diet might reduce risk.

Cardiovascular disease: Vegetarian diet might reduce risk.

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Researchers looked into how vegetarian diets affected people who had a high risk of developing cardiovascular disease.

They discovered that following a plant-based diet for six months reduced various indicators of cardiometabolic risk, including blood sugar and cholesterol.

Those with a high risk of cardiovascular diseases may benefit from eating a more plant-based diet.

19.9 million people died in 2019 from cardiovascular disease (CVD), which was the cause of 32% of fatalities worldwide. For 85% of these fatalities, a heart attack or stroke was to blame.

According to studies, lifestyle variables like food, smoking, and physical inactivity frequently contribute to CVD development. Thus, lowering the incidence of CVD requires practical measures that may enhance cardiometabolic risk profiles.

A growing body of evidence suggests that adopting a vegetarian diet may help reduce cardiovascular disease (CVD). But less is known about how these diets may impact people who already have a CVD or are at high risk for developing one.

Researchers from the University of Sydney, Royal Prince Alfred Hospital, and Brescia University in Italy and Australia recently looked into how main cardiometabolic risk variables are affected by vegetarian diets in individuals with or at high risk for cardiovascular disease (CVD).

They discovered that among people at high risk of CVD, eating a vegetarian diet for six months was associated with better measurements of cholesterol, blood sugar, and body weight.

Senior clinical dietician Dr. Dana Hunnes, who was not affiliated with the study and works at the UCLA Medical Centre in Los Angeles, said the following to us:

“Vegetarian diets are better for all of us because they reduce greenhouse gas emissions, and use less water and land than non-vegetarian diets do for CVD health alone.”

The effects of nutrition on health

The American Heart Association recommends a diet that emphasises minimally processed plant foods, fish, shellfish, and low-fat dairy products as part of a balanced eating pattern. The meta-analysis examined 20 randomised controlled studies that demonstrate the value of a vegetarian diet in the general population for preventing cardiovascular illnesses.

Using randomized clinical trials, this study attempts to examine the link between a plant-based diet and cardiometabolic risk factors, according to Jenna Litt, a registered dietitian at Northwell Lenox Hill Hospital who was not involved in the research. In contrast to earlier research, this one focuses on various vegetarian diets, such as veganism versus lacto-ovo vegetarianism.

Out of all the studies that were reviewed, the researchers were able to identify 20 papers, with average sample sizes ranging from 28 to 64 and average study durations between 2 and 24 months. The findings of this study demonstrated that eating a vegetarian diet was linked to a reduction in LDL-C, or “bad” cholesterol, within six months. Additionally, it resulted in lower body weight and better HbA1c blood sugar readings. It revealed a lack of significance in the association between systolic blood pressure and plant-based diets.

This indicates that adding vegetarian eating habits into one’s diet may be advantageous for someone who has a high risk of developing cardiovascular disease.

According to this study, there is a direct link between a plant-based diet and a lower risk of developing cardiovascular and metabolic disease, said Litt. Therefore, trying a modified plant-based diet may be advantageous for people who are at higher cardiometabolic risk in the future.

Following a modified plant-based diet entails doing so once to twice per week to check on any changes in weight, HbA1c, or LDL cholesterol levels.

Diets high in vegetables may lower cholesterol.

The 1,878 participants in the study, who had cardiovascular disease (CVD) or were at high risk for developing it, were divided into 20 randomised controlled trials, with a mean age of 28 to 64 years. The number of participants varied depending on the study because not all the studies included the key measurements of LDL, weight, HbA1C, and systolic blood pressure. The majority of patients took medication to treat their cardiometabolic symptoms.

An average of six months was spent on each study. Nine included individuals who had at least two CVD risk factors, such as high blood pressure, high low-density lipoprotein (LDL) cholesterol, and diabetes, while four targeted persons with CVD. Seven focused on diabetes. Different vegan and vegetarian diets were consumed by the participants.

Measures of blood glucose, systolic blood pressure, or the amount of pressure in the arteries while the heart pumps blood, and LDL levels were included in the patient data (19 studies, 1,661 participants). Body weight was added as a supplementary metric.

In the end, the researchers discovered that following a vegetarian diet for an average of 6 months was associated with modest but significant drops in blood glucose and LDL levels.

They also noted that those with type 2 diabetes had the largest drops in blood sugar levels and those with a high risk of CVD got the greatest drops in LDL.

Additionally, participants (1,395 in 16 studies) lost an average of 3.4 kilogrammes during the course of the research, while blood pressure data (955 participants in 14 studies) showed no significant changes.

Vegetarian diets may be used in conjunction with medication-based therapy to prevent and cure a variety of cardiometabolic diseases, according to the study.

Why can eating vegetarianism lower the risk of CVD?

Dr. Hunnes was interviewed by specialists regarding the potential benefits of vegetarian diets for people with cardiovascular disease (CVD) or at high risk for developing it.

She pointed out that due to their higher intake of fruits, vegetables, grains, nuts, seeds, beans, and legumes as well as their lack of animal-based foods containing inflammatory saturated fats, vegetarian diets tend to be significantly richer in anti-inflammatory fibre and antioxidants.

This type of diet’s components tend to result in lower cholesterol levels, body weights, and inflammation. Together, [these variables] reduce [the risk of CVD],” she continued.

What are the research’s constraints?

According to the researchers, the results for cholesterol, blood pressure, and blood sugar may have been masked by patients’ usage of drugs to control these conditions. If so, they pointed out that vegetarian diets may have a greater impact on these measurements than was initially thought.

We also discussed the study’s shortcomings with Dr. John P. Higgins of McGovern Medical School at The University of Texas Health Science Centre at Houston (UTHealth), a sports cardiologist who was not involved in it.

The chance that a person’s commitment to a certain diet may decline with time, he said, limits the findings. Additionally, he emphasised that the Mediterranean diet and other diets known to promote heart health, such as vegetarian diets, were not contrasted in the study.

Dr. Zahir Rahman, a cardiologist at Staten Island University Hospital who was also unrelated to the study, was also the subject of a conversation with experts. He pointed out that the results are restricted because they are based on meta-analyses of studies with a small number of participants. However, he asserted that larger, higher-quality randomised studies would probably yield results that were comparable.

What kinds of vegetarian diets were mentioned in the paper?

The American Heart Association’s past president and Northwestern Medicine’s chief of cardiology, Dr. Clyde Yancy, who was not involved in the study, pointed out that it looked at a variety of vegetarian dietary patterns, including:

  • The Ornish diet mostly consists of fruits, vegetables, whole grains, legumes, and soy, with only small amounts of nonfat dairy products,
  • The lacto-ovo-vegetarian diet, which excludes meat but contains dairy and eggs,
  • The lacto-vegetarian diet, which excludes eggs but include dairy products and is free of meat.

He pointed out that the findings highlighted the fact that there is no one universal vegetarian diet. He added a word of warning, saying that not all vegan options are low-fat and some may potentially contain high levels of fat.

The main message, according to Dr. Yancy, is the advantages of a diet rich in [diversity] in plant-based foods.

Resulting effects on cardiovascular health

Board-certified cardiologist Dr. Robert Pilchik of Manhattan Cardiology, who was not engaged in the study, stated:

This meta-analysis suggests that a vegetarian diet reduces LDL, [blood sugar], and body weight in synergy with best medical therapy. All of these are elements that raise the possibility of getting cardiovascular disease.

However, without going vegetarian, it might also be able to enhance cardiometabolic health, said Dr. Clancy.

Anyone may put the Life’s Essential 8 plan into practise right now, according to the American Heart Association. No one has to become a vegan or vegetarian, but everyone should be aware of the advantages of eating more plants,” he said in his conclusion.

REFERENCES:

For Cardiovascular disease medications that have been suggested by doctors worldwide are available here https://mygenericpharmacy.com/index.php?cPath=77_99

Lower blood pressure: Isometric exercise vs. cardio.

Lower blood pressure: Isometric exercise vs. cardio.

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The most effective exercise for decreasing blood pressure, according to a recent study of 270 trials, is static isometric exercise.

Although less so than isometric exercises like wall sits, all of the workout types examined in the investigation had advantages. The best overall health advantages, according to experts, are obtained from a variety of different types of exercise.

Better health is linked to exercise. And a recent study suggests that isometric workouts may be the most beneficial for those who have hypertension, or high blood pressure.

The authors of the study investigated the effects of several types of exercise on blood pressure, including aerobic, dynamic resistance, mixed, high-intensity interval training (HIIT), and isometric training.

All of these different workout forms successfully lowered blood pressure, but one in particular stood out.

According to the results, isometric exercise training significantly lowered blood pressure.

Combined training, dynamic resistance training, aerobic exercise training, and HIIT came after isometric exercises.

270 randomized, controlled exercise trials were the subject of a thorough examination by the researchers to determine the best kind of exercise for controlling high blood pressure.

Exercise interventions lasting at least two weeks were a feature of every experiment taken into consideration in the review. The review comprised 15,827 individuals in all.

Isometric exercises sit lower blood pressure like the wall

By putting more strain on a muscle without moving the surrounding joints, isometric training.

This is accomplished by pushing against an immovable source of resistance, such as a wall, a person, or a machine, or by simply maintaining a position in which a muscle is kept taut, as in isometric weightlifting.

Wall sits, which are an isometric exercise, were shown to be the most successful for lowering resting blood pressure in the latest study, according to study co-author Dr. Jamie O’Driscoll, a registered clinical scientist in cardiology.

Wall sits entail slowly squatting down while pressing your back against a wall, keeping the position to exert tension on the relevant muscles, and then slowly rising back up.

Because there is no movement involved in isometric exercise just the application of pressure by the targeted muscle it is also known as “static” exercise.

Isometric exercises can also include:

  • Side planks and planks
  • Calves lift and hold
  • holding low squats
  • hanging holds
  • v-sits
  • thigh bridges

Experts were given the following explanation by Dr. Yu Ming Ni, a cardiologist of California Heart Associates in Fountain Valley, California, who was not engaged in the study:

“Isometric exercise is supposed to increase muscular mass. It is intended to teach the blood arteries to have better basal dilation, in theory. It might help decrease blood pressure in that way.“

Naturally, it’s a good idea to always speak with your doctor before starting a new workout routine.

Cardiovascular exercise vs isometric exercise

Even though she was not engaged in the study, Dr. Melody Ding, an associate professor at the Sydney School of Public Health, said she was persuaded by it.

“The authors used a strong research design and the analysis was well-done,” said Dr. Ding.

On the other hand, Dr. Ni exercised caution. The research, according to him, “turns on its head the previous notion of what’s considered to be blood pressure-lowering exercise.”

“I would have thought that dynamic exercise would be more significant, but this data seems to strongly imply the contrary. To do this, you are figuratively exerting more pressure on your body. The ideal mechanism for it, in my opinion, is not that one,” said cardiologist Dr. Yu Ming Ni.

Dr. Ni said that there was little correlation between blood pressure results and different exercise types.

“Both the systolic and diastolic blood pressures do appear to be trending. So, I find it intriguing and it certainly stimulates my thinking,” said Dr. Ni.

Are there hazards of isometric exercise for hypertension?

According to Dr. O’Driscoll, “Our research has not shown any unique adverse effects when compared to other forms of exercise.”

Dr. Ni cautioned that patients with extremely high blood pressure should only be given isometric training or any exercise, for that matter.

For instance, according to Dr. Ni, he treats bodybuilders who also have high blood pressure. If their blood pressure rises, he wouldn’t advise these people to do weights.

“For those patients, I would advise against doing this. For now, you can engage in dynamic exercise. We’ll check your salt and alcohol intake, start you on some meds, lower your blood pressure, and make sure you aren’t using anabolic steroids,” explains Dr. Ni.

Exercise that is isometric complements other types of exercise

Even though “the results of this work demonstrate the value of performing static exercise for managing blood pressure,” according to Dr. O’Driscoll, “it is important to consider isometric exercise as complementary to pre-existing exercise modes, providing participants with a range of exercise choices rather than limiting them.”

Asserting that “different types of exercise offer different health benefits,” Dr. Ding concurred. This study showed that not only did each of the exercise kinds evaluated significantly lower blood pressure, but they also each had their own particular advantages.

Dr. Ding specifically mentioned that muscle strengthening helps enhance and maintain musculature while HIIT and aerobic training help strengthen cardiovascular fitness.

Nevertheless, the majority of specialists concur that any amount of activity is preferable to none at all.

“Stick to the exercise you enjoy — otherwise, it is hard to maintain the habit — and second, incorporate different types of exercise to improve various aspects of health and fitness,” Dr. Ding said in his conclusion.

The Summary

According to a recent study, static, isometric workouts may be superior than “traditional” aerobic exercise for lowering blood pressure.

High blood pressure is a major factor in heart disease, which continues to be the top cause of death in the United States.

High blood pressure puts people at danger and can harm their hearts.Diabetes, heart attacks, and stroke are just a few of the fatal disorders covered by this reliable source.

To reduce risk, doctors typically advise adopting healthy lifestyle habits like eating well and exercising.

REFERENCES:

For Low blood pressure medications that have been suggested by doctors worldwide are available here https://mygenericpharmacy.com/index.php?cPath=57