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Typical lifestyle habits that can kill your sex lfe.

Typical lifestyle habits that can kill your sex lfe.

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Do you believe your lover no longer wants to have sex? Do you believe that there aren’t many sexual embers in the bedroom? Let us warn you that the issue is not with your partner before you lash out and place the blame there. There are other factors at play than your relationship. Your sex drive might be killed by a number of habits.

Working long hours, drinking alcohol, and having stringent deadlines frequently cause couples to place less significance on their sexual life. Because of our way of life, we frequently prefer to disregard our personal lives. Perhaps you are also leading a lifestyle that is killing your sex drive without you realising it. We have provided a list of unhealthy behaviours that are impacting your sex desire to better help you understand. Long sex sessions, dirty moments, and flirting with one another all become faraway dreams.

Huddling in bed with your iPad

Indeed, it can be challenging to stop using Pinterest or to resist binge-watching the newest Orange Is the New Black season. But time, passion, and emotional energy can be lost to technology. Many women claim they have no time for sex, but Andrea Syrtash, a relationship specialist and the author of Cheat on Your Husband, notes that many admit to checking Facebook an hour before bed (With Your Husband). Also, sending that final email before turning out the lights ensures that you are concentrating on your work and not on getting into bed with your spouse.

Dr. Jane Greer, a marriage and sex therapist in New York, argues that this means that emotionally, you are elsewhere. (Having a TV in the bedroom also doesn’t help: A new study reveals that couples only engage in sexual activity half as frequently!) To reduce distractions, both experts advise turning off your electronics an hour before bed.

Eating much or too late

According to Dr. Rachel A. Sussman, LCSW, stress and busy schedules both contribute to late dinners, midnight snacking, and overeating. “Such habits can make us drained, stuffed, and self-conscious.” What occurs when we don’t feel good about ourselves, do you know? a great deal of nothing. she gave? Consider sex as your dessert, Sussman exhorts. “There’s a fairly good possibility that if you eat less, you’re going to have more energy and want to have sex later that evening.” (And, afterward, you can always have something sweet.)

Adding an extra wine glass

Another cunning culprit that can be putting a stop to your desire is alcohol usage. Sussman says, “People frequently drink to deal with stress, but it might backfire, making them fatigued or grumpy. Why? since alcohol has a depressive effect. But, not all alcoholic beverages are unhealthy; just be mindful of your intake. Sussman continues, “A little bit can excite you on, but too much can definitely destroy a sex drive and make it hard to orgasm.

Allowing your pet to sleep in your bed

We comprehend. The puppy-dog eyes are difficult to avoid. However, Virginia Sadock, M.D., Head of the Department in Human Sexuality at NYU Langone Medical Center, advises against bringing pets into the bedroom. In fact, your dog might gain from giving you some breathing room. Pets, like kids, don’t appreciate being left out, but Sadock observes that they dislike parental conflict even less. And since having sex helps relieve stress, shut the door for the evening.

Being a one-trick pony 

Monogamy can get boring after a while. Routines are simple to get into, especially once you find one that “works,” but restraining yourself from repeating the same moves will help keep you interested in playing again. Sussman advises doing some reading, experimenting with different body postures, or coming up with original techniques to entice your partner: “It doesn’t need to be difficult. As simple as flirting can do it.”

Always taking the kids on vacation

In a family situation, Disney World typically prevails over Aruba. Yet, a February 2013 study commissioned by the U.S. Travel Association found that couples who travel together at least once a year have more contented sexual lives. A weekend getaway might foster greater connection than meagre presents. Thus, avoid giving gifts of affection and spend more on vacations by saving your money.

Putting on your jammies

That baggy tee or prairie-chic plaid dress are probably not helping either of you feel particularly motivated. Syrtash notes that wearing gorgeous underwear can make sexual activity feel more seductive. “If you often wear granny pants to bed, try switching it up with sensuous materials that feel wonderful on your skin. You’ll feel sensual, and he’ll think it’s sexy.” Hence, everyone benefits.

Skipping the gym

Confidence doesn’t mean you should let everything go: “A moderate amount of exercise helps you build up stamina, it energises you, and it is also a fantastic method to release anxiety,” advises Sadock. The more energy you have left over to feel aroused for sex, the less energy you are expending on feeling anxious. A University of Florida research found that post-workout sex can be fantastic. Why? Even if you haven’t dropped any weight, you end up feeling more confident and liberated.

Not setting aside any “special time”

Although it may not sound romantic, organising romps in the bedroom improves them by frequently removing guilt. “It’s easy to feel like you always have something more important to be doing than having sex if you’re a really busy person, especially a stay-at-home mom or a working mom,” Sussman claims, adding that she advises arranging couples’ time at least once a week.

Passing up those small opportunities to connect

Additionally, you can revive your libido outside of the bedroom. According to Sadock, lunch dates are particularly helpful for helping couples reconnect on a deeper level. “Twenty minutes of talking — when you’re not washing the dishes, folding clothes, or watching TV — helps you reconnect with your partner on a deeper level,” she says. It’s uniquely nice because it’s a rest during the day and you’re not as worn out as you are at night.

Waiting for the appropriate time

Do it now. Seriously. The decline in oestrogen levels that occurs in women as they age, as well as after giving birth, can cause dryness in the vagina and decreased desire. Yet, starting to kiss and fondle while being out of the mood can actually turn you on. You can thank us later if you try it.

News viewing while in bed

The mood could be seriously destroyed by watching the news while in bed. The news can be downright gloomy at times, which may be negatively affecting your sex life by lowering your desire or putting you in a depressed frame of mind.

Having insufficient sleep

A weak sex desire could be caused by insufficient z’s. Changes in hormone levels result in a decrease in libido when sleep is lacking. Also, being sleep deprived can make you feel bad, which means you probably won’t be in the mood for an intimate relationship with your spouse.

Avoid letting these negative behaviours spoil your sexual life. Make an effort to keep things exciting in the bedroom and cherish that connection with your lover!

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Could a low sodium diet sometimes do more harm than good?

Could a low sodium diet sometimes do more harm than good?

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Reports

Current practice guidelines suggest a low-sodium diet for the management of heart failure. Although experts are questioning the effectiveness of decreasing salt in one’s diet.

Researchers recently conducted a meta-analysis of data from nine randomized controlled trials that compared a low-sodium diet to standard therapy in patients with heart failure.

They came to the conclusion that excessive salt restriction causes more harm than good. However, the choice of research included in the meta-analysis has been questioned by specialists.

60% chloride and 40% sodium make up most of the weight of salt. A tiny amount of sodium is required by the body to convey nerve impulses, contract and relax muscles, and maintain the right balance of water and minerals. Yet, consuming too much salt is associated with a higher risk of high blood pressure. This is a major contributor to stroke and heart disease.

Introduction

Adults should limit their daily sodium intake to 2,300 milligrams, or roughly 1 teaspoon of table salt, according to the Dietary Guidelines for Americans.

Nonetheless, the CDC reports that Americans typically ingest more than 3,400 mg of sodium daily. In processed meals, especially bread, meats, and sauces, a large number of people unknowingly take high levels of salt.

In the past, persons with heart failure have been advised to monitor their sodium consumption especially carefully to control their condition. Patients with moderate to severe symptoms of heart failure were advised by the Heart Failure Society of America in 2010 to consume less sodium per day than 2,000 mg.

However, whether the dietary salt restriction is beneficial for people with heart failure is still up for debate.

A low-sodium diet may prevent the course of the condition in people with heart failure. This is as per the clinical experiment that was published in 2013.

A more recent clinical experiment, known as the Sodium-HF trial, indicated that cutting back on sodium did not have any clinically significant effects on patients with heart failure.

A Low-Sodium Diet: What Is It?

Sodium is a crucial mineral involved in a variety of vital body processes. This includes cellular activity, fluid balance, electrolyte balance, and blood pressure maintenance.

Your kidneys closely control the amount of this mineral in your body since it is essential to life. Also, it is dependent on the osmolarity (concentration) of physiological fluids.

Most things you eat include sodium, though entire meals like fruits, vegetables, and poultry have far lower quantities. Fresh fruit and other plant-based foods typically contain less sodium than animal-based meals like meat and dairy.

The items that are processed and packed, such as chips, frozen dinners, and fast food, contain the highest concentrations of sodium. This is because salt is added during processing to improve flavor. Adding salt to food while cooking and as a seasoning before eating is a significant contribution to sodium intake.

High-sodium meals and drinks are restricted to a low-sodium diet. These diets are often advised by healthcare professionals to manage ailments like high blood pressure or heart disease.

Is too little salt a thing?

The research team led by Dr. Palicherla looked through numerous databases for randomized clinical studies. They contrasting reduced sodium diets with standard treatment in heart failure patients.

There were a total of nine studies with 3,499 patients in the meta-analysis. The sodium restriction group demonstrated a statistically significant increase in in-hospital mortality. This is compared to usual treatment (risk ratio [RR] 1.84; 95% confidence interval [CI] 1.46-2.31; P0.001), although there was no statistically significant difference in hospitalization between the two groups (RR 1.45; 95%CI; 0.99-2.11; P=0.05).

The researchers came to the conclusion that sodium restriction increased mortality in patients with heart failure based on the findings of the meta-analysis. They add that such recommendations “should be reconsidered” in the absence of any benefits from salt reduction and in the face of increased danger.

Verifying previous research

The study was criticized by several professionals since it contained research that had been removed due to a lack of verification.

Managing director of the Welch Center for Prevention, Epidemiology, and Clinical Research at Johns Hopkins University and C. David Molina Professor of Medicine, Dr. Lawrence J. Appel, told MNT:

This meta-analysis has a major flaw because it is based on four trials conducted by a single Italian research team (the Paterna and Parrinello investigations), and there have been many issues with their research integrity as well as publication retractions.

Some patients may benefit more

The inclusion of retractions in the meta-analysis was criticized by Graham MacGregor, CBE, professor of cardiovascular medicine at the Wolfson Institute, Queen Mary University of London. “You need to be extremely careful,” he said, adding that patients with heart failure often take diuretics, which cause salt depletion.

The University of Alberta’s Justin A. Ezekowitz, MBBCH, professor of cardiology and director of cardiovascular research, and his team published a related meta-analysis last year.

They came to the conclusion that sodium restriction may be related to improvements in symptoms and quality of life but was not associated with fewer hospitalizations or deaths in patients with heart failure.

Dr. Ezekowitz said “it is a really complex topic” and that he would need to examine more closely at the meta-techniques analysis’s in order to prove the validity of their conclusions when Dr. Palicherla asked him to comment on the new meta-analysis.

“However, more [randomized clinical trials] are required in this area to identify whether patients may benefit more (or less) from a strategy of dietary salt reduction. In either case, the SODIUM-HF study and our meta-analysis will need to be taken into consideration when the U.S. and worldwide guidelines are updated, according to Dr. Ezekowitz.

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Treating hypertension with help of the ultrasonic device.

Treating hypertension with help of the ultrasonic device.

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Introduction

The findings of a recent meta-analysis of prior studies looking into a novel method of blood pressure control seem promising. It explains a treatment that “mutes” overactive kidney nerves, a sign of hypertension frequently observed in middle-aged adults.

Participants’ blood pressure was dramatically reduced after the procedure, dropping by an average of 8.5 millimeters of mercury (mmHg). Follow-ups two months later and three years later supported the effectiveness of this advantage.

One of the primary causes of death on a global scale is hypertension or high blood pressure. In addition to heart, brain, and renal disorders, it can cause strokes. Since an estimated 46% of people with hypertension are unaware that they have it, it is frequently referred to as the “silent killer”.

Many hypertension medications, may be helpful in addition to a healthy lifestyle and dietary adjustments in managing the illness. Many folks find this to be adequate. Nonetheless, some people’s blood pressure continues to be consistently high.

Reports

According to a recent meta-analysis, the 506 hypertensive participants in three randomized clinical trials had considerably lower blood pressure when therapeutic ultrasonography was used to reduce kidney-nerve hyperactivity.

The exact etiology of hypertension is unknown. Scientists speculate that it may be a result of a mix of genetics, lifestyle, aging, and other processes.

Middle-aged hypertension is typically accompanied by hyperactive renal nerves, which can raise blood pressure in several different ways. It could cause salt and water retention as well as the production of hormones that raise blood pressure.

Even though there are many different medications for treating hypertension, none explicitly target this renal overactivity. So, the “renal denervation” ultrasound approach investigated in the present study provides clinicians with an extra instrument. Thi was made to support patients in maintaining their health.

Researchers from the Université de Paris in France and Columbia University in New York City carried out the study. You can find it in JAMA Cardiology.

How blood pressure is measured?

Millimeters of mercury, or mmHg, is used to measure blood pressure. This is because early precise blood pressure gauges and some contemporary systems rely on mercury.

Two blood pressure readings are usually displayed, one above the other or to the left of the other. Systolic blood pressure, or the pressure the heart puts off when pumping blood, is the first value. The pressure in arteries between heartbeats is shown by the second value, called the diastolic value.

The American Heart Association defines good blood pressure as having a systolic reading of less than 120 mmHg over a diastolic reading of less than 80 mmHG. A value of 130–139/80–89 mmHG indicates stage 1 hypertension. Higher results indicate hypertension in stage 2.

The current study discovered that renal denervation dramatically decreased participants’ blood pressure, by 5 to 10 mmHG, with an average decrease of 8.5 mmHg.

kidney nerves and high blood pressure

It is believed that overactive renal nerves induce water and sodium retention and produce hormones that can elevate blood pressure. They are a contributing factor in the development of hypertension in middle age. As blood arteries stiffen in older adults, hypertension frequently develops.

Antihypertensive medications lower blood pressure in a variety of methods, such as by dilation of blood vessels, removal of extra fluid, or blockage of hormones that elevate blood pressure. Yet, none of these drugs specifically target the renal nerves.

By calming hyperactive nerves in the renal artery, ultrasound treatment blocks the signals that cause hypertension. A thin catheter that is placed into a vein in the wrist or leg and sent to the kidney delivers the therapy to the nerves.

Renal denervation

A tiny catheter that is placed into a vein in the leg or wrist and threaded into the kidney makes up the renal denervation device addressed in the study. During the operation, ultra-high-frequency sound waves are used to treat the kidney’s nerves. This causes minute amounts of scar tissue to form, which reduces the nerve activity. “Ablation” is the name of this procedure.

Lead author Dr. Ajay J. Kirtaine predicted that the surgery would be performed as an outpatient, similar to cardiac catheterization.

“Ultrasound-renal denervation’s ablation portion is less than one minute, and the whole procedure is less than an hour, with conscious sedation/local anesthetic,” he said.

In the research, participants were divided into two groups: the ultrasound denervation group and the control group, which had a sham operation with no therapeutic benefit.

The number of participants in the study arm who received the therapy to lower blood pressure to 135/85 was twice as high. This outcome was the same in all three investigations, which included a population of different racial backgrounds, indicating the technique is probably valuable to many people.

The investigations indicated that the reduction in blood pressure persisted for at least 2 months following the operation and that participants’ blood pressure was improved. The result of the surgery “appears to be durable with follow-up out to 3 years,” according to Dr. Kirtaine.

Not yet, at least not for everyone.

The device is experimental so far, having not acquired permission for usage in the United States. The study’s authors plan to apply it to people whose blood pressure is still uncontrolled despite modifying their lifestyles and taking medication.

Dr. Jayne Morgan, a cardiologist who was not involved in the study, concurred and viewed the procedure as perhaps a secondary treatment rather than a first-choice therapy. But she noted, “I envision that this might certainly be reversed in the future with continued trials and information/data.

According to Dr. Morgan, the surgery may be especially beneficial for Black people and other minorities who have high rates of hypertension and heart disease.

This is a terrific reason why Black volunteers should be recruited, she said, since it may offer a more long-lasting option for blood pressure control in the future. 17% of participants in the meta-analysis were Black Americans.

Dr. Devin Kehl, who was not involved in the research, issued a warning: “The trials have been quite limiting in their inclusion and exclusion criteria,” despite the fact that the technique has an outstanding long-term safety profile and is probably safe.

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Lets explore the latest exercise to relieve knee pain.

Lets explore the latest exercise to relieve knee pain.

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Knee discomfort is a frequent problem. The good news is that there are various treatments available, including at-home strengthening exercises and knee stretches.

If you have knee discomfort, it can be difficult to engage in your favourite hobbies, whether you’re a competitive athlete, weekend warrior, or daily walker.

Every year, 18 million Americans seek medical attention for knee discomfort. Including suffering brought on by:

  • overuse
  • osteoarthritis
  • tendinitis
  • bursitis
  • meniscal damage
  • injury to the knee ligaments

Exercise and knee pain

Gentle stretching and strengthening exercises may help reduce knee discomfort whether it is brought on by an injury, surgery, or arthritis, while also enhancing flexibility and range of motion.

Even though it may seem paradoxical to exercise an injured or arthritic knee, doing so is actually better for your knee than sitting idle. Your knee may stiffen if you don’t move it, which could make the discomfort worse and make it more difficult for you to perform your usual activities.

The muscles that support your knee joint can be strengthened with gentle stretching and strengthening activities. An easier range of motion for your knee joint can be achieved by having stronger muscles, which can also lessen impact and stress on your knee.

Consult your doctor or physical therapist before beginning an exercise programme for knee pain to ensure that the activities are suitable for you. Depending on your circumstances, they might suggest making certain changes.

Stretching exercises

The range of motion and flexibility in your knee joint may be enhanced by doing lower body stretching exercises, according to the American Academy of Orthopaedic Surgeons. Your knee may be simpler to move as a result.

It’s vital to warm up for at least 5 to 10 minutes before beginning to stretch. Warm-up exercises that have low impact include walking, utilising an elliptical machine, or cycling on a stationary cycle.

The next three stretches should be performed after you’ve warmed up, and you should repeat them after you’ve finished the knee strengthening exercises. Aim to perform these stretches and workouts four to five times per week, at the very least.

Stretch the leg and heel

Your lower leg muscles, more notably your calf muscles, are the focus of this stretch.

To perform this stretch

  • Put your back to a wall.
  • Put your hands on the wall and step back as far as you can without feeling uncomfortable. With the heels flat and the toes of both feet pointing forward, your knees should be slightly bent.
  • Hold the stretch for 30 seconds while leaning into it. Your back leg ought to feel stretched.
  • Repeat while changing legs.
  • On both legs, repeat this stretch twice.

Stretch your quadriceps.

Your quadriceps, which are located in the front of your thighs, are the focus of this stretch. Doing this technique can help increase the flexibility in your hip flexors and quadricep muscles.

To perform this stretch

  • Use a chair or a wall as support while you stand. Your feet should be apart by shoulder-width.
  • Your foot should rise up towards your glutes as you flex one knee.
  • As far as you can comfortably do so, slowly bring your ankle towards your glutes while holding onto it.
  • Hold for a minute.
  • Change legs, then go back to the beginning position.
  • On each side, repeat twice.

Hamstring flex

Your hamstrings, which are located in the rear of your thigh, are the focus of this stretch.

This stretch should feel good in the back of your leg and all the way to the bottom of your glutes. Your calves could also feel stretched if you flex your foot.

To perform this stretch

  • You can use a mat to give comfort under your back while performing this stretch.
  • Straighten both legs while lying flat on the ground or a mat. Alternately, if it’s more comfortable, you can stand with your feet flat on the ground and bend both knees.
  • Raising one leg off the ground.
  • To gently draw your knee towards your chest until you feel a small stretch, position your hands behind your thigh but below the knee. It shouldn’t hurt to say this.
  • Hold for a minute.
  • Descend and swap legs.
  • On each side, repeat twice.

Strengthening exercises

Working the muscles around your knee on a regular basis might assist lessen stress on the knee joint, according to the American Academy of Orthopaedic Surgeons.

Concentrate on exercises that target your hamstrings, quadriceps, glutes, and hip muscles to help strengthen your knees.

Half a squat

Half squats are a great exercise for building your quadriceps, glutes, and hamstrings without putting too much stress on your knees.

to perform the exercise:

  • Squat down while standing with your feet shoulder-width apart. For balance, put your hands on your hips or in front of you.
  • Slowly lower yourself about 10 inches while keeping your head straight. The distance from here to a full squat is halfway.
  • After a little pause, push through your heels to stand up.
  • Do two to three sets of 10 repetitions.

Raised calf

Your lower legs’ back muscles, which include your calf muscles, get stronger from this workout.

for this exercise :

  • Your feet should be shoulder-width apart as you stand. To provide support, place yourself near to a wall or cling to a chair’s back.
  • You should now be standing on the balls of your feet after raising both of your heels off the ground.
  • Return your heels to the starting position slowly. In order to improve your calf muscles, control is crucial throughout this workout.
  • Make two to three sets of ten repetitions.

Hamstring extension

Your glutes and hamstrings will benefit from the standing hamstring curl. To keep your upper body and hips stable, you also need strong core muscles.

for this exercise :

  • Use a chair or a wall as support as you stand there. Hip distance should separate your feet.
  • Bend your knee, lift your heel towards the ceiling, and lift one foot up.
  • Keep your upper body motionless and your hips pointing forward while moving as far as you can.
  • For 5 to 10 seconds, hold.
  • Be calm and return to the initial position.
  • For each leg, perform 2 to 3 sets of 10 repetitions.

Leg elongations

By strengthening your quadriceps using your own body weight rather than a weighted machine, you can prevent further stress on your knees.

to perform the exercise:

  • Rise tall in your chair.
  • Place your feet hip-width apart on the ground.
  • Straighten your spine, tighten your thigh muscles, and lift one leg as high as you can without getting out of the chair.
  • After pausing, return to the initial position.
  • For each leg, perform 2 to 3 sets of 10 repetitions.

Straight leg raises

The straight leg lift tones both your hip flexor and quadriceps muscles. You should feel your shins tighten if you flex your foot at the conclusion of the exercise.

You can progressively increase the weight as you gain leg strength by starting with a lighter weight as this exercise becomes easier to perform and working your way up to a 5-pound ankle weight.

to perform the exercise:

  • You can use a mat for this exercise to give comfort under your back.
  • One leg should be bent and one should be extended straight in front of you while you lay on the ground.
  • When the straight leg of your body is at the same height as your bent knee, steadily lift it off the ground by contracting the quadricep.
  • Wait five seconds at the top before lowering to the starting position.
  • For each leg, perform 2 to 3 sets of 10 repetitions.

lateral leg lifts

Both your glutes and your hip abductor muscles are worked during this workout. The hip abductor muscles, which are on the outside of your hips, support easy standing, walking, and leg rotation. The prevention and treatment of hip and knee pain can both be aided by strengthening these muscles.

You may progressively increase the weight as you grow better at this workout by starting with a 5-pound ankle weight and working your way up as your leg muscles get stronger.

To complete this activity:

  • Your legs should be placed on top of one another as you lay on your side. Cradle your head in your hand, and rest your other hand on the floor in front of you.
  • Lift your top leg as high as you are able to comfortably. This ought to be palpable on the side of your hips.
  • At the peak, pause for a moment, then lower your leg.
  • For each leg, perform 2 to 3 sets of 10 repetitions.

Prone leg raises

Both your glutes and your hamstrings are worked during this workout. You may progressively increase the weight as you grow better at this workout by starting with a 5-pound ankle weight and working your way up as your leg muscles get stronger.

To complete this activity:

  • You can use a mat for this workout to add cushioning underneath you.
  • Lay on your stomach with your legs extended straight back. You are welcome to lay your head on your arms.
  • Lift your left leg as high as you can comfortably do so without experiencing pain by contracting your glute and hamstring muscles. Throughout this exercise, be sure to keep your pelvic bones on the floor.
  • Keep your elevated leg in place for five seconds.
  • Lower your leg, take a two-second break, then do it again.
  • For each leg, perform 2 to 3 sets of 10 repetitions.

Other types of exercise for knee pain

After your knees are stronger, you might want to think about include low-impact workouts in your programme. Your joints are often less stressed by low-impact workouts than by high-impact ones like jogging or jumping.

Some good examples of low-impact exercises include:

  • yoga
  • itai chi
  • the elliptical trainer
  • swimming
  • cycling when stationary
  • water exercise
  • walking

REFERENCES:

  • https://www.healthline.com/health/exercises-for-knee-pain
  • https://www.medicalnewstoday.com/articles/325804
  • https://www.webmd.com/pain-management/knee-pain/injury-knee-pain-16/slideshow-knee-exercises
  • https://www.nhsinform.scot/illnesses-and-conditions/muscle-bone-and-joints/exercises/exercises-for-knee-problems
  • https://www.verywellhealth.com/how-to-exercise-with-bad-knees-to-lose-weight-5095641

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Purple veggies and tubers may have anti-diabetic properties

Purple veggies and tubers may have anti-diabetic properties

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Anthocyanins are organic substances that give many fruits, vegetables, and tubers their reddish-orange and blue-violet hues. Anthocyanins have been found to have favourable impacts on inflammation, the energy metabolism, and the gut flora.

A comprehensive review of the research reveals how the effects of purple vegetables and tubers on energy metabolism. Also, inflammation and gut microbiota may help prevent and control type 2 diabetes.

Studies in terms of anti-diabetic characteristics, acylated anthocyanins, present in vegetables like red-cabbage and purple sweet potatoes were conducted. They may be superior to nonacylated anthocyanins, which are present in blackberries and blackcurrants.

The CDC estimates that around 37 million Americans—or about 1 in 10 people—have diabetes, and that 90–95% of them have type 2 diabetes.

In a typical state, the hormone insulin transports glucose (sugar) from the blood into the cells, where it is used as an energy source. Nevertheless, type 2 diabetes causes the body to improperly use or create insulin. This causes glucose to build up in the blood rather than be utilised by cells.

Diabetes, if improperly controlled, has a long list of negative effects on health. This ncludes heart disease, high blood pressure, nerve damage, eye damage and vision loss, renal illness, and foot issues.

Research has shown that a diet high in fruits and vegetables can delay or prevent the onset of diabetes. Also, it improve the well-being of people with diabetes-related health problems. Even though there are many factors that can increase the risk of developing type 2 diabetes, including a family history of the disease.

Fruits and vegetables have a high concentration of polyphenols, which is what is responsible for their health advantages. Plants get their red-orange to blue-violet colours from a specific family of polyphenols called anthocyanins.

Consumption of foods high in anthocyanins, particularly berries, has been linked to a lower risk of type 2 diabetes. This is according to research from the United States and Finland.

Acylated vs. nonacylated anthocyanins

Based on their molecular makeup, anthocyanins can be classified as either acylated or nonacylated.

Nonacylated anthocyanins do not have a “acyl group,” which is a chemical compound made up of two carbon atoms and one oxygen atom double-bonded to one another with a single connection to another carbon atom.

Atherosclerotic pigments that have been acylated are more enduring and resistant to digestion than those that have not been acylated. Because of this, they pass through the stomach and upper intestine without being digested and absorbed, instead moving on to the colon where they are extensively broken down by gut microbes.

Nonacylated anthocyanins are mostly found in elderberry, blackberry, and blackcurrant. However, acylated anthocyanins are present in red radish, purple maize, black carrot, red cabbage, and purple sweet potato.

It is challenging to make definitive judgements regarding the changes in biological activity between studies on the two types of anthocyanins. This is due to differences in study design and analysis techniques.

Yet according to Dr. Baoru Yang, a professor of food sciences at the University of Turku, and the other authors of the review, acylated anthocyanins may have better anti-diabetic characteristics than nonacylated anthocyanins.

Consider other variations in the sources of acylated and nonacylated anthocyanins. According to Dr. Taylor C. Wallace, founder and CEO at the Think Healthy Group and adjunct professor in the Department of Nutrition and Food Studies at George Mason University, as reported by Medical News Today.

Anthocyanins promote gut health

Using animal models, researchers have examined how different anthocyanins affect the bacteria that make up the gut microbiome.

Nonacylated anthocyanins from black rice were found to boost the number of specific gut bacteria. Notably Akkermansia muciniphila, in a rat research. It has been demonstrated that A. muciniphila improves glucose metabolism in type 2 diabetic mice by enhancing insulin secretion.

Acylated anthocyanins may be found in foods like purple sweet potatoes and Concord grapes. They have also been proven to have an impact on the gut microbiota by enhancing the growth of good bacteria. They reduces the proliferation of bad bacteria, and boosts the production of short-chain fatty acids. This is good for gut health and glycemic control.

The bulk of studies conducted to date, according to Dr. Wallace, are not sophisticated or validated enough “to actually know what happens to anthocyanins in the GI system,” he told MNT.

To truly understand if there is a difference, purified radio labelled non-acylated and acylated anthocyanins should be administered in humans, he added. To his knowledge, this has not been done because it is quite expensive.

Anthocyanins lower blood glucose levels

The suppression of enzymes involved in carbohydrate digestion is one of the pharmacological actions of anthocyanins, and it lowers blood glucose levels. Moreover, studies have demonstrated that anthocyanins activate the liver’s and muscles’ lipid and glucose metabolism pathways. This also aid in decreasing blood sugar levels.

One study found that diabetic mice given unrestricted access to food for two weeks who were supplemented with mulberry fruit extract containing nonacylated anthocyanins had blood glucose levels that were roughly 30% lower than mice who weren’t fed.

In a related study, diabetic mice were given acylated anthocyanin extracts from purple sweet potatoes for four weeks at a daily dose of 500 mg/kg body weight. Also, the treatment groups showed a significant drop in blood glucose and an improvement in insulin sensitivity.

Anthocyanin activation of the AMPK (AMP-activating protein kinase) and PI3K/AKT (phosphoinositide 3 kinase/protein kinase B) pathways, which are essential for glucose and lipid metabolism, has been linked to anthocyanins’ ability to reduce blood glucose levels.

Dr. Wallace made the observation that as the majority of the research listed in the study employed anthocyanin-rich extracts as opposed to purified anthocyanins, additional polyphenols and flavonoids could have had synergistic effects.

The majority of flavonoids have the ability to interfere with sugar absorption by adhering to sugars and blocking the enzymes that break down carbohydrates.

Anthocyanins lower inflammation 

An immediate inflammatory immunological response is brought on by eating carbohydrates or fat. Inflammation often subsides rapidly, but if it persists, it may develop into a chronic condition. Obesity, insulin resistance, and type 2 diabetes can result from chronic inflammation that damages the insulin-secreting cells in the pancreas.

Nonacylated and acylated anthocyanins were added to the diets of diabetic mice in experiments to reduce inflammation. The improvement in glucose metabolism in diabetes is caused by the reduction in inflammation, which also lowers insulin resistance.

The NF-B inflammation pathway is inhibited by anthocyanins, which has been demonstrated in numerous studies to have an anti-inflammatory impact. Additional studies have demonstrated that nonacylated anthocyanins stimulate the Nrf2 pathway, which aids in the production of antioxidant proteins to guard against inflammation- or injury-induced oxidative damage.

REFERENCES:

  • https://www.medicalnewstoday.com/articles/purple-vegetables-and-tubers-may-have-superior-anti-diabetic-properties
  • https://www.medigoo.com/news/purple-vegetables-and-tubers-may-have-significant-anti-diabetic-properties/
  • https://dunyanews.tv/en/Health/703893-Purple-vegetables-and-tubers-may-have-superior-anti-diabetic-properties

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Skipping breakfast may compromise the immune system.

Skipping breakfast may compromise the immune system.

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Many health advantages of fasting have been reported. However, a recent mouse study raises the possibility that there may be a trade-off in the form of weakened immunity. The research discovered that during fasting, immune cells moved from the animals’ circulation to their bone marrow. Also, they surged back when eating resumed.

When food is scarce, hunger causes a hormonal stress response in the brain that may force the immune system to save resources. Although it hasn’t been proven, research suggests that habitually skipping breakfast may weaken a person’s immune system.

Although many people refer to breakfast as “the most important meal of the day,” scientific evidence on the consequences of skipping breakfast on health is still ambiguous.

It is widely acknowledged that breakfast is “the most essential meal of the day,”. However, scientific study on the consequences of skipping breakfast for your health has not yet reached a firm conclusion.

Contrary to popular belief, numerous studies have discovered that regular midday fasting. They are often known as “time-restricted feeding,” provides several health advantages. For instance, research indicates that calorie restriction and fasting are associated with a lower risk of age-related diseases such hypertension, atherosclerosis, obesity, and diabetes.

Yet, a recent investigation using mice raises the possibility that fasting has drawbacks. According to the study, animals who weren’t allowed to feed in the hours after they got up experienced a dramatic decline in the amount of circulating immune cells.

The study’s lead author, Filip Swirski, Ph.D., says there is growing recognition that fasting is healthy and that there is ample data supporting its advantages. He continues, “Our study offers a word of caution as it implies that there may potentially be a cost to fasting that carries a health risk.

How fasting affects immune cells?

Because they are nocturnal, mice spend the day dormant and only go scavenging at night. The researchers contrasted mice with unlimited access to food with mice with limited access to food in the hours after the onset of activity.

Monocytes, a type of immune cell, were found in lower concentrations in fasting mice bloodstream after only four hours. Monocytes are produced in the bone marrow and are typically seen scouring the body for infections. Moreover, the cells are involved in tissue healing and inflammation.

Further research by the researchers demonstrated that during fasting periods, immune cells returned from the bloodstream to the bone marrow. Yet as soon as feeding resumed, monocytes flowed back into the blood. This causes monocytosis, a condition in which there are abnormally large quantities of these immune cells.

According to Dr. Swirski, the study shows that, on the one hand, fasting reduces the amount of circulating monocytes. One may believe is a good thing because these cells are major components of inflammation”. However, the return of food causes a spike in the number of monocytes in the blood, which can be dangerous, he continues.

Fasting elicits a stress response in the brain

The relationship between the brain and monocytes when fasting was also investigated. Scientists discovered that being without food increases the brain’s stress response, which immediately causes a massive movement of monocytes from the blood into the bone marrow and back into the bloodstream after reintroducing food. According to the experts, this stress reaction to fasting also causes people to feel “hangry” (hungry and angry).

As food is reintroduced, a burst of monocytes returns to the circulation, which increases the hazards associated with fasting. According to the experts, fasting may have an impact on the body’s ability to fight against an infection in this way.

Fighting off infection

The effectiveness of mice’s capacity to fend off an illness was also evaluated by the researchers. They gave the mice a 24-hour fast, followed by a 4-hour feeding period, and then infected them with Pseudomonas aeruginosa, a bacterium that frequently causes pneumonia in hospitals.

The mice who fasted died earlier and in greater numbers than mice that had unlimited access to food throughout, possibly as a result of an increase in pulmonary inflammation.

It will be crucial to comprehend precisely how fasting affects monocytes because, as Dr. Swirski points out, they also play a significant role in diseases like heart disease and cancer. Further research by the researchers demonstrated that fasting altered the mice’s brains, which in turn caused the release of the stress hormone corticosterone.

The immune system called the immune cells back to the bone marrow in response to this stress signal. At times of resource constraint, this might aid the animals in resource conservation. The study demonstrates that the immunological and neurological systems interact, according to Dr. Swirski.

Costs and benefits of fasting

The benefits of fasting are well supported by evidence, according to Dr. Swirski. The latest study, he claimed, shows that there might nonetheless be a price. The balance between cost and benefit is what’s at risk in this situation, he claimed.

More measured kinds of fasting and controlled refeeding, as opposed to feasting after fasting, may be the key to striking a balance between the drawbacks and advantages, he suggested.

It is too soon to say whether studies done on mice, like the one mentioned above, have any relevance to people who skip breakfast or fast to lose weight. Dr. Swirski drew attention to several studies, however, which revealed that fasting also lowers blood monocyte levels in people.

REFERENCES:

  • https://www.medicalnewstoday.com/articles/skipping-breakfast-fasting-compromised-immune-system
  • https://www.mountsinai.org/about/newsroom/2023/skipping-breakfast-may-compromise-the-immune-system
  • https://www.thehealthsite.com/diseases-conditions/fasting-skipping-breakfast-may-negatively-affect-your-immunity-increase-heart-disease-risk-warn-experts-956795/

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Is Toilet Paper a Source of Cancer-PFAS in Wastewater?

Is Toilet Paper a Source of Cancer-PFAS in Wastewater?

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According to researchers, PFAS—also known as potentially dangerous substances—may be released into wastewater systems by using toilet paper. In addition to cosmetics and cleansers, PFAS are also present in paper products.

According to them, a variety of health problems, including cancer, infertility, and liver disease, are thought to be exacerbated by the chemicals. The presence of potentially dangerous compounds known as PFAS in groundwater has been linked to the use of toilet paper.

Cosmetics, cleansers, and firefighting foams are only a few examples of the numerous consumer goods that include per- and polyfluoroalkyl substances (PFAS).

PFAS are suspected of contributing to a number of illnesses, including cancer, lowered immunity, and issues with reproduction and development. However the study is not conclusive in this regard.

What researchers found?

The most frequently found PFAS in sewage sludge samples, while at low levels, was one specific molecule, termed 6:2 diPAP. According to University of Florida researchers who were examining the occurrence of PFAS in wastewater.

Also, samples of toilet paper sold in North America, South America, Africa, and western Europe were found to contain the highest concentration of this PFAS. In the online journal of the American Chemical Society, they today published the results of their research.

In their investigation, the researchers calculated that toilet paper supplied roughly 4% of the 6:2 diPAP in sewage in the United States and Canada. As well as 35% in Sweden and as much as 89% in France.

Jake Thompson, a senior research author and doctoral student at the University of Florida, said that while it isn’t the entire issue, it is undoubtedly a component of it. Data indicate that there are geographical disparities in contamination, he said, adding that.

What are PFAS?

The word “PFAS” describes a family of more than 9,000 different kinds of synthetic compounds. PFAS, which were first discovered in the late 1930s, can still be found in a wide range of items, such as:

  • Carpets and clothing with stain resistance
  • cleaning supplies
  • goods for personal care and cosmetics
  • burning foam
  • a nonstick pan
  • garment that repels water
  • goods that are resistant to water, oil, or grease.

American blood PFAS levels have been tested by the National Health and Nutrition Examination Survey for more than 20 years. According to the survey, the majority of Americans had PFAS in their bloodstreams.

Past studies have connected PFAS exposure to a number of potential health problems, such as:

Where PFAS come from?

According to the study, when turning wood into pulp, certain paper makers inject PFAS. Moreover, fibres from products containing PFAS may be used to make recycled toilet paper.

Timothy Townsend, PhD, a professor of the University of Florida’s Department of Environmental Engineering Sciences and a principal author of the study told, “We believe it comes from the pulping process and is put on instruments to keep paper from adhering.

“PFAS discovered in toilet paper at parts per billion levels are most likely pollutants that emerge from the packaging and/or production process,” concurred Pelch.

According to research, the majority of 6:2 diPAP contamination comes from other consumer products. Due to the comparatively low concentration of 6:2 diPAP in wastewater collected in the United States and the fact that Americans use more toilet paper per capita than individuals in other countries.

It is somewhat misinterpreted, according to Townsend, to think that the landfill or the wastewater treatment facility are the issue.

The health threats from PFAS

According to Craig Butt, PhD, manager of applied markets in the division of Strategic Global Technical Marketing at the biomedical and environmental company SCIEX, a growing body of research studies have demonstrated that PFAS represent serious health and environmental dangers.

According to Butt, PFAS have been linked to a wide range of health issues, including cancer and fertility issues. Also, high cholesterol and liver damage are associated in it. In recent years, regulatory authorities in Europe and the US have started establishing legislative limitations for the presence of PFAS in drinking water and consumer products. There are also no acceptable levels of PFAS exposure for humans, according to recent epidemiological and toxicological studies, meaning that even minute amounts of contamination can have a big impact.

There are 5,000 PFAS compounds, according to Butt, “many of which are not well described or understood.”

Toilet paper and PFAS

Prof. Townsend and his team decided to investigate the possible effects that toilet paper might have on the concentrations of PFAS in wastewater for this study.

While not all studies look for this, he said to MNT, “we recently released a study on PFAS in biosolids, which points to 6:2 diPAP as one of the primary PFAS in wastewater residuals.

“We looked into frequent uses for this chemical, and paper was one of them. That’s why we’re looking at toilet paper,” he said.

Rolls of toilet paper that are sold in North, South, and Central America, Western Europe, and Africa were gathered by researchers. Also, they obtained sewage samples from American wastewater treatment facilities. Scientists discovered that the PFAS type that was most prevalent in both the sewage and paper samples was 6:2 diPAP.

The research group then merged their findings with those from other studies that assessed the concentrations of PFAS in sewage and the usage of toilet paper in various nations.

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How metabolic syndrome may increase the risk of Gout?

How metabolic syndrome may increase the risk of Gout?

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Obesity, type 2 diabetes, high cholesterol, and cardiovascular disease all seem to be more common in people with metabolic syndrome(MetS). This may make them more likely to develop in tandem.

The syndrome is a group of risk factors that have been linked to an elevated risk of acquiring additional disorders rather than a single, separate disease.

Metabolic syndrome have a higher risk of developing gout, according to research from the Sungkyunkwan University School of Medicine in South Korea. Its a kind of arthritis that causes pain and swelling in the joints.

A recent study as per the journal Arthritis & Rheumatology, examined over 1.3 million men between the ages of 20 and 39 who had health examinations. The relationship between modifications in the participants’ METs and the onset of gout was examined.

They identified those who had gout using a database of diagnoses. Also, they utilised a statistical model to examine the connection between changes in metabolic syndrome and the onset of gout.

They found that males with metabolic syndrome or those who developed MetS had a higher risk of developing gout. Men who had high triglyceride levels and abdominal obesity—two factors associated with MetS—were at a substantially higher risk.

What is metabolic syndrome (MetS)?

A clinician may suspect metabolic syndrome if a patient displays at least three of the following five signs and symptoms:

  • Specifically, a waist size of more than 40 inches for men and more than 35 inches for women is considered central, visceral, abdominal obesity.
  • 100 mg/dL or more for fasting blood sugar.
  • values of 130/85 mm/Hg or above for blood pressure.
  • Blood triglyceride values of 150 mg/dL or higher.
  • levels of high-density lipoprotein (HDL) cholesterol at or below 50 mg/dL for women and 40 mg/dL or less for men.

What is gout?

An extremely painful, inflammatory, and inflexible form of arthritis known as gout causes the joints to become stiff.

The metatarsophalangeal joint, which is situated at the base of the big toe, is typically affected. An excessive buildup of uric acid in the body is the source of the disorder.

Researchers find

18,473 males in the recent study experienced gout. Compared to people having MetS, people having metabolic syndrome had a nearly four-fold increased risk of developing gout.

The researchers also noted that a participant’s probability of developing gout quadrupled if they had MetS. Yet, the likelihood of developing gout was practically cut in half for those who recovered from MetS.

High triglyceride levels and abdominal obesity were found to have the highest associations with gout risk. This is as per reports of metS factors.

Comparison was made for those in their 20s, 30s, and those who were underweight or had a normal weight. People with underweight were more likely to experience a connection between changes in MetS and gout.

This is the first extensive study to look at the relationship between alterations in the metabolic syndrome and the risk of gout. According to the study, young persons’ chance of developing gout can be greatly decreased by avoiding MetS or recovering from it.

Reports as per studies

Recent epidemiologic studies have revealed that, when compared to controls, those with hyperuricemia and gout had a higher prevalence of the metabolic syndrome.

In a cross-sectional research of 21,544 participants who completed work-related health examinations, those with serum urate levels 9 mg/dL had about a five-fold greater chance of developing metabolic syndrome. This is compared to those with serum urate levels 7 mg/dL.

Ford et al used data from the National Health and Nutrition Examination Surveys (NHANES) from 1999 to 2002. They conducted a cross-sectional analysis of 1370 children and adolescents to ascertain the relationship between serum urate and metabolic syndrome.

In the lowest to highest quartiles of serum urate, risk of metabolic syndrome was 1.0%, 3.7%, 10.3%, and 21.1%, respectively. The top quartile of urate had a roughly 15-fold higher risk of metabolic syndrome than the lowest two quartiles.

When comparing data from 1988-1994 to 1999-2006, NHANES also revealed that the prevalence of gout and metabolic syndrome were rising continuously and at comparable rates.

Rashad Barsoum, MD, FRCP, FRCPE, emeritus professor of medicine at Cairo University, and Rheumatology Advisor talked about the epidemiologic link between gout and metabolic syndrome. It is still disputed whether hyperuricemia is a surrogate marker or a confounding risk factor, but the statistical correlation does not suggest causality, he says, despite the significant evidence linking it to the metabolic syndrome.

Action to reduce risks

The findings of this study, according to Mitchell, “should at the very least act as a wake-up call for the children. Diabetes and hypertension are no longer considered “diseases of the elderly.”

“Gout is merely one of the numerous additional hazards that come with these chronic illnesses. In addition to lowering quality of life, early onset of these diseases may also shorten lifespans. This is over the next few decades, according to the expert.

To “promote the findings of this study to the general public and build a gout prevention programme,” Trinh made a number of recommendations, stating that the following actions may be taken:

Make educational materials that describe the connection between MetS and gout, such as pamphlets, posters, and infographics. Also, the information in these materials must to cover lifestyle modifications for managing MetS.

Join up with medical professionals including primary care doctors and endocrinologists to promote gout prevention strategies and share information about the study’s findings.

Use social media: Share information about the study’s findings and encourage healthy lifestyle choices. By using social media sites like Facebook, Twitter, and Instagram, this can be done.

To inform those who have MetS about the connection between the condition and gout and to offer advice on how to treat it with lifestyle changes, hold workshops or webinars for them.

To promote gout prevention practises to a larger audience, work with neighbourhood organisations like wellness centres or municipal health agencies.

REFERENCES:

  • https://www.medicalnewstoday.com/articles/gout-combining-2-existing-drugs-doubles-treatment-success-in-new-study
  • https://www.rheumatologynetwork.com/view/rheumatoid-arthritis-year-in-review-2022
  • https://www.rheumatologyadvisor.com/home/topics/gout/examining-the-connection-between-gout-and-metabolic-syndrome/
  • https://rheumatology.medicinematters.com/gout/cardiovascular-disease/metabolic-syndrome-gout-risk/23767656

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Can Insomnia Increases the Risk of Heart Attack?

Can Insomnia Increases the Risk of Heart Attack?

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Not only is getting enough sleep crucial for your energy levels, but also for the health of your heart. Discover the link between heart health and sleep.

Sleep is not an indulgence. It is essential for health. Your body can mend itself while you sleep. Also, getting adequate restful sleep enables you to go about your day properly.

Sleep gives the body the chance to recover and replenish, and it is crucial for almost every element of physical health. Insufficient or interrupted sleep can increase the risk of cardiovascular conditions such heart disease, heart attacks, diabetes, and stroke. It can also affect blood pressure and increase the likelihood of heart attacks.

As a result, getting enough sleep can contribute to living a heart-healthy lifestyle. Also, for those with heart issues and may help prevent harm to the cardiovascular system in healthy individuals.

How much sleep do I need?

Adults typically require at least 7 hours of sleep per night. 1 The majority of American adults—more than 1 in 3—state that they don’t receive the necessary amount of sleep. 2 While this could be alright for a day or two, chronic sleep deprivation can cause serious health issues and exacerbate some already existing conditions.

Health conditions linked to lack of sleep

People who sleep for fewer than 7 hours a night are more likely to report having health issues, such as asthma attacks, heart attacks, and depression. The risk of heart disease, heart attacks, and stroke is increased by certain of these medical conditions. These health issues consist of:

  • Elevated blood pressure. Your blood pressure lowers when you are sleeping normally. Your blood pressure will be higher for a longer time if you have sleep issues. One of the major dangers for heart disease and stroke is high blood pressure. One in three individuals in America, or 75 million people, have excessive blood pressure.
  • Diabetes type 2. Diabetes is a condition that can harm your blood vessels because it causes blood sugar levels to rise. According to several research, having adequate restful sleep may enhance people’s ability to control their blood sugar.
  • Obesity. Unhealthy weight gain might be a result of sleep deprivation. Children and teenagers need more sleep than adults do, therefore this is particularly true for them. Lack of sleep may have an impact on the area of the brain that manages hunger.

How Sleep Deprivation Affect Heart Health?

There is strong evidence that sleep disorders, such as sleep deprivation and fragmented sleep, are harmful to heart health.

The body needs time to rest in order to heal itself. The non-rapid eye movement (NREM) sleep stages are characterised by a slowed heart rate, decreased blood pressure, and stable breathing. These modifications lessen the heart’s workload, allowing it to recover from the strain it experiences while awake.

Without enough sleep each night, a person doesn’t spend enough time in the deep NREM sleep stages that are good for the heart. Those who experience frequent interruptions to their sleep may experience the same issue.

Chronic sleep loss has been associated with a variety of cardiac issues, including high blood pressure, high cholesterol, heart attacks, obesity, diabetes, and stroke.

Blood pressure during sleep

Blood pressure decreases by about 10% to 20% when you sleep normally and healthily. Research has shown that this practise, known as nocturnal dipping, is important for cardiovascular health.

Poor sleep is linked to non-dipping, which is when a person’s blood pressure doesn’t drop at night due to lack of sleep or sleep interruptions. According to studies, having high nocturnal blood pressure is associated with generalised hypertension (high blood pressure).

In fact, studies have shown that high blood pressure during the night is much more indicative of heart issues than high blood pressure during the day. Non-dipping has been linked to an increased risk of heart attack and stroke. Reduced blood supply to the brain and kidney issues have also been connected to it.

Many studies have shown that sleep loss has the effect of raising daytime blood pressure, however not everyone is affected equally. In middle-aged people, the connection between sleep deprivation and high blood pressure is strongest. Individuals who have other hypertension risk factors, work long hours in stressful occupations, or have chronically poor sleep patterns are more likely to have elevated blood pressure.

Coronary Heart Disease and Sleep

The most common cause of death in the US is coronary heart disease. It is sometimes referred to as coronary artery disease and occurs when atherosclerotic atherosclerosis, or plaque buildup in the arteries, causes them to harden and narrow. The heart’s capacity to receive enough blood and oxygen is decreased as a result.

Lack of sleep has been linked to atherosclerosis, according to research. White blood cells, which are produced by the immune system and accumulate in the arteries as a result of inflammation, lead to the formation of plaque. Chronic inflammation is sparked by a lack of sleep, and this chronic inflammation makes the arteries harder and leads to plaque buildup.

It is also thought that the effects of sleep on blood pressure affect how sleep loss affects coronary heart disease. The arteries are strained by hypertension, which reduces their ability to carry blood to the heart and makes heart disease more likely.

Heart failure and sleep

Heart failure occurs when there is insufficient blood flow from the heart to provide the body with the oxygen and blood it requires to function. Strong correlations between sleep issues and heart failure were observed in an observational research including more than 400,000 persons.

People in that study had a higher chance of developing heart failure if they slept for fewer than seven hours per night. Heart failure was also more prevalent in individuals who had other signs of poor sleep, such as symptoms of insomnia, daytime sleepiness, snoring, and an evening personality. One’s risk of developing heart failure increases with the number of these symptoms of poor sleep they experience.

A Heart Attack and Sleep

When the blood supply to the heart is cut off, a heart attack—also referred to as a myocardial infarction—occurs. Due to the harm that results from the heart not receiving enough oxygen, heart attacks are sometimes fatal.

Lack of sleep increases the risk of heart attacks. According to one study, those who slept for fewer than six hours per night had a 20% increased risk of having a heart attack. NREM sleep aids the heart in slowing down and recovering, whereas REM sleep is more stressful and active. The balance of these stages can get off if you don’t get enough sleep, which raises your risk of having a heart attack.

Heart attacks may occur if sleep disturbances occur, according to some research. Frequent sleep disturbances can create cardiac stress and may result in a heart attack because both heart rate and blood pressure might suddenly jump upon awakening.

Stroke and sleep

A stroke occurs when the brain’s blood supply is interrupted, depriving brain cells of oxygen and resulting in cell death. Ischemic strokes happen when an artery is blocked by a blood clot or plaque. A mini-stroke, also known as a transient ischemic attack (TIA), merely includes a momentary blockage.

Lack of sleep has been linked in studies to a higher chance of suffering a stroke. Lack of sleep raises blood pressure, and high blood pressure is thought to be the main contributor to stroke risk. Insufficient sleep may also make it simpler for blockages to happen and result in mini-strokes or strokes by promoting the building of plaque in the arteries.

Sleep and Heart Rate

The heart rate normally decreases throughout NREM sleep stages and then increases as you get ready to wake up.

A poor night’s sleep, particularly sudden awakenings, can cause a sudden increase in heart rate. According to research, those who have trouble sleeping are more prone to experience irregular heartbeats. These factors suggest that sleep deprivation and heart palpitations may be related.

Also, a research of senior citizens revealed that those who frequently experience nightmares are far more likely to report having an abnormal pulse. When a person’s sleep is disrupted by a nightmare, their heart rate may rise, and they may awaken feeling as though their heart is racing.

Chest Pain and Sleep

There are several causes of chest pain. Angina is a type of chest pain brought on by inadequate blood flow via blood arteries. Heart problems are unrelated to non-cardiac chest pain, such as heartburn or a muscle injury.

Studies have found a link between sleep deprivation and chest discomfort, and they also show that when sleep is disrupted, a fast rise in blood pressure and heart rate can result in angina.

Even non-cardiac chest pain may be related to sleep. Sleep disturbances are a common symptom of heartburn and acid reflux, which may increase the likelihood that these people will experience chest pain in the middle of the night.

Undiagnosed chest discomfort and poor sleep have also been linked in numerous studies. High incidence of symptoms like sleeplessness are present in those with persistent, unexplained chest discomfort. This connection may be related to stress and anxiety, including panic attacks, which are emotional responses that may be more frequent in persons with poor sleep, however its exact nature is unknown.

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Best ways to treat and relieve your tired eyes.

Best ways to treat and relieve your tired eyes.

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Eyes that are tired may appear bloodshot, bloated, or puffy. What causes eye fatigue? A multitude of factors, such as allergies, lack of sleep, nutrition, and digital eye strain, can make your eyes look and feel tired.

Making adjustments to your daily routine or environment is the typical course of treatment for eyestrain. Some individuals might require care for an underlying eye issue.

For some people, wearing glasses that are prescribed for specific activities, such as for computer use or for reading, helps reduce eyestrain. Your eye specialist may suggest that you take regular eye breaks to help your eyes focus at different distances.

Get a few of your tea bags.

Black or green tea’s caffeine may help with dark circles by constricting blood vessels and lowering blue colouring. Moreover, these caffeinated teas can eliminate bloating by pulling out fluid.

But use rooibos (red tea) or chamomile if you want a more calming effect for itchy skin.

Instructions:

  • For two to four minutes, steep two tea bags in a mug of hot water.
  • After removing the tea bags, squeeze any remaining water out of them.
  • The tea bags can be chilled for ten minutes in the refrigerator or allowed to slowly cool at room temperature.
  • Spend 15 minutes with the bags resting over your closed eyes.
  • Never leave them on for more than 30 minutes at once.

Reach into the coffee maker

While a caffeine fix for the skin might also assist reduce blotchiness or puffiness, your cold brew might provide you a refreshing jolt. With an ice cube tray, start by freezing some freshly made coffee. When the coffee ice is ready, rub one ice cube for a few seconds:

  • beneath your eyes
  • between your brows
  • across your nose’s bridge.
  • from your eye’s outer corners to your temples

Try the 100% Pure Coffee Bean Caffeine Eye Cream as well. Reviewers give this product 4.5 stars and claim it can help alleviate crow’s feet and keep eyes hydrated.

Get a cucumber from your crisper.

Vitamin C and folic acid, which are both abundant in cucumbers, aid to promote cell growth and protect against environmental damage. The final outcome? Reduced puffiness, inflammation, and discolouration under your eyes.

Instructions:

  • Cut a cucumber into two half-inch-thick slices.
  • For about 15 minutes, place the slices over your closed eyes.
  • Instead, try using cold spoons. They can aid in blood vessel constriction and lessen dark circles beneath the eyes.

Try the Yes to Cucumbers Soothing Eye Gel as well. Reviewers indicate that while this gel may be too harsh for people with sensitive skin, it nevertheless performs better than more expensive creams.

Massage your eyes with a tap.

You can improve lymph outflow by gently tapping your brows, cheekbones, and eye sockets with your index and middle fingers in a circle. This might lessen inflammation and even out skin tone.

Instructions:

  • Spend at least 30 seconds massaging your eyes while using an eye cream.
  • Embrace the pressure, but don’t rub or push too hard.

Think about eye cream

Must you shell out a lot of money for a nice balm? The simplest response is no about dark circles.

However, you might experiment with more reasonably priced moisturising salves that contain tea, coffee, or cucumber extract; some of these treatments may also assist to lessen the visibility of fine lines and wrinkles.

For a boost, apply under-eye patches.

A more recent fad for treating the skin around your eyes is under-eye patches. They are adorable and perfect for Instagram, but many people also find them to be useful. Just be aware that they provide more of a short fix—if you will, a helping hand after a wild night out.

Unsure on how to choose your patch? Use components like retinol and hyaluronic acid that are gentle on the eyes. Check out our list of the top choices to pack your suitcases as well.

Pick up the concealer that corrects colours.

Marcus clarifies that concealers merely assist in hiding dark circles. In other words, they won’t contribute to the reduction of puffiness. She advises combining an eye cream with concealer because of this: Use an eye cream to help with both the symptoms and the cause, and then cover up any remaining darkness with concealer.

On moisturised skin, concealer will go on more smoothly, she says. Hence, using a moisturising eye cream before applying concealer helps prepare the skin.

Concealer by itself can still be effective in an emergency. So, grab a tiny amount of color-correcting concealer the next time an important meeting or function sneaks up on you.

Try:

  • if you have a darker skin tone, orange.
  • you might have lighter skin, wear pink.
  • If your circles often appear overly purple, use yellow.

Why do we get dark circles or puffiness?

Genetics is the biggest explanation for this, especially for those of you who have exhausted all other options.

If you have periorbital hyperpigmentation, often known as dark circles under the eyes or sunken eyes, you may be genetically predisposed to the condition. Similar to hereditary face features, you can also have permanent under-eye pouches.

Here’s why certain qualities are highlighted.

Eyes under bags

When the tissue there fills with water, the lower lids and bags become puffy. An increase in fluid retention in that region can be brought on by the fatty tissue retained within the socket and upper lid thinning out with age.

While looking in the mirror first thing in the morning, puffiness is frequently the most noticeable. That’s because during sleep, fluid has an opportunity to collect. Once you’ve been vertical for a while, bags usually start to disappear.

Shady circles

Despite the fact that there are numerous causes for dark circles, those around the eyes often have a somewhat darker complexion simply because the area’s thinner skin is stretched over a collection of purple blood vessels and muscle.

Prevent tired eyes

Extend your time in bed

Cut your late-night Netflix session short, or try to get as much rest as you can. Prop your head up a little bit while you sleep if you continue to experience morning eye puffiness or blue colouring.

Marcus notes that sleeping with your head slightly elevated can aid in avoiding fluid buildup in the periorbital region. Before going to bed, take off any makeup to prevent smearing it in your eyes and aggravating the skin around them.

Apply a cool towel.

To help with the “I just woke up” look, Marcus advises placing a cool washcloth over your eyes. She claims that this reduces puffiness and skin discolouration by generating vasoconstriction (constriction of blood vessels).

Also, it can have a calming impact all around, and you won’t need to search your refrigerator for fresh cucumbers.

Do some eye exercises.

Marcus claims that eye strain can make eyes fatigued by reducing the flow of naturally lubricating tears and causing dry eyes.

“Taking regular breaks from screen time and completing eye exercises may help minimise eye strain and, as a result, help eyes function normally by releasing lubricating tears, lowering dryness, redness, and bloodshot eyes,” she explains.

Exercise for the eyes can be rather easy. In instance, one exercise merely requires you to change your focus while sitting. Here, pick up a handful of these basic techniques. Moreover, face yoga (yes, it exists) can help lessen eye strain.

Adapt the lighting and gadget displays.

According to Marcus, taking breaks from screen time to prevent eye strain can also be beneficial.

Keeping your phone or tablet in night mode reduces exposure to blue light, which can enhance the quality of your sleep, the expert continues.

Put on your blue light spectacles.

Blue light glasses may reduce the strain if night mode isn’t effective in preventing your tablet or device from gleaming brightly like a diamond.

Breaks from the screen

According to Marcus, prolonged screen usage might strain the eyes. This occurs in part as a result of the blood vessels around your eyes enlarging, which can cause dark circles, as you would have imagined.

Let your eyes to take little breaks for a much-needed vacation:

  • Give the 20/20/20 rule a try. Every 20 minutes, look away from your screen. Focus for 20 seconds on a distant object that is at least 20 feet away.
  • Move and stand up. Spend at least five minutes standing up, stretching, and moving about after each hour of screen usage.

REFERENCES:

  • https://www.healthline.com/health/beauty-skin-care/make-eyes-look-more-awake
  • https://www.webmd.com/eye-health/ss/slideshow-relieve-tired-eyes
  • https://www.mayoclinic.org/diseases-conditions/eyestrain/diagnosis-treatment/drc-20372403
  • https://www.healthshots.com/preventive-care/self-care/eye-fatigue-how-to-prevent-relieve-tired-eyes/
  • https://www.allaboutvision.com/conditions/ways-relieve-tired-eyes/

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