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Extra 20 Minutes of Exercise Cuts Hospitalization Risk.

Extra 20 Minutes of Exercise Cuts Hospitalization Risk.

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Middle-aged and older persons who exercise for an additional 20 minutes each day are less likely to end up in the hospital with significant medical issues. This is concluded by a study published in JAMA Open Network.

Between June 1, 2013, and December 23, 2015, about 82,000 study participants in the UK between the ages of 42 and 78 wore accelerometers, a type of fitness tracker, for a week. Throughout the course of a 7-year follow-up, the researchers discovered that about 48,000 study participants needed hospitalisation for a variety of causes.

The study’s findings revealed that those who were physically active had a lower risk of being admitted to the hospital. Particularly for nine illnesses: gallbladder disease, urinary tract infections, diabetes (both type 1 and type 2), deep vein thrombosis, pneumonia, ischemic stroke, iron deficiency anaemia, diverticular disease, and colon disease.

According to the study, the risk decrease for hospitalisation varied from 3.8% for colon polyps to 23% for diabetes.

The study stated, “Our results show that increasing moderate to vigorous physical activity by 20 minutes per day may be a helpful nonpharmaceutical strategy to minimise hospital admissions for many common medical disorders, which could lower hospital burdens and enhance quality of life.

The study had limitations, according to lead researcher Eleanor Watts of the US National Cancer Institute in Rockville, Maryland, who spoke to Today. She clarified that the study only showed that people weren’t admitted to the hospital due to medical concerns, not that exercise prevented their growth. Also, the majority of participants were Caucasian.

Overall, the study supports earlier findings that physical activity improves health and that this advantage can be obtained even from less-demanding or intense forms of exercise.

Types of exercise

Aim for at least 45 minutes of activity each day if you want to boost the ante and achieve your fitness, health, or weight loss goals. Include a high-intensity exercise, such as:

  • running
  • jumping exercises
  • scaling hills

Take a day off in between workouts if you’re performing severe cardio or weightlifting, or alternate days where you work out different parts of your body. Alternately, just change up your routine to avoid engaging in strenuous exercise every day.

Shorter versus longer

Doing a quick workout every day is preferable to doing one or two lengthy workouts every week.

When you don’t have time for a lengthy workout, it’s preferable to squeeze in little bursts of action throughout the day rather than forgoing it altogether.

Exercises you should do on a regular basis

Use each of the following four types of exercise in your regimen to get the most benefits, including a lower risk of injury:

To increase general fitness, use endurance workouts that increase your breathing and heart rate. Jogging, swimming, and dancing are among examples.
Strength training helps you control your weight while also building muscle and strengthening your bones. Exercises with resistance bands, bodyweight training, and weightlifting are a few examples.

Exercises that improve balance can help prevent falls and make regular activities easier. Tai chi, balance drills, and standing yoga positions are a few examples.

Exercises that increase flexibility reduce physical pain and enhance posture, mobility, and range of motion. Stretches, yoga, and Pilates are among examples.

Regular exercise

One of the best things you can do for your health is to exercise regularly. But one of the biggest potential advantages can be obtained without spending hours at the gym.

According to recent research, merely increasing your daily physical activity by 20 minutes can considerably lower your risk of being hospitalised for a number of serious medical illnesses.

The study, which was just published in JAMA Network Open, examined information from the ongoing U.K. Biobank project for more than 81,000 individuals between the ages of 42 and 78. For seven days, each participant wore an activity monitor. The researchers next classified the various activities the subjects engaged in and the length of time they spent engaging in them using a statistical model.

According to their findings, people who engaged in more physical activity overall were at a decreased chance of being admitted to the hospital for nine different ailments, such as diabetes, gallbladder disease, blood clots, urinary tract infections, and more.

The researchers discovered a large potential decrease in hospitalisations when they employed modelling tools to replace sedentary behaviour with 20 minutes of moderate-to-vigorous physical activity. Hospitalizations for conditions like diabetes, gallbladder disease, pneumonia, gastroesophageal reflux disease, and iron deficiency anaemia were notably affected by this.

Effects of exercise on daily health

It’s crucial to remember that the study’s definition of moderate-to-vigorous physical activity didn’t necessarily refer to high-impact activities; it could have been anything from walking the dog to jogging to cycling to swimming. Future studies should concentrate on determining the effects of various forms of exercise, according to the study’s authors (high-intensity cardio versus strength training, for instance).

The study does have some constraints. For instance, 97% of the participants declared themselves to be white, making it difficult to determine how much the findings might apply to other ethnicities. But, other studies have revealed that physical activity “under the advice of a physician, tends to be actually generally helpful” regardless of race, ethnicity, or age, according to Watts.

However, according to Watts, the accelerometers used in this study to detect activity “aren’t effective at picking up things like weightlifting.” As a result, it’s possible that the data overlooked readings of persons who participated in those activities.

Benefits

Regular exercise has positive effects on many facets of your life as well as your general wellbeing. See the following advantages of exercise:

Mood enhancer

You might increase your energy, drive, and mood. You’ll probably accomplish more in every area of your life, which will make you feel good about yourself.

Relaxation

Overall stress reduction can result in emotions of relaxation, restful sleep, and boosted confidence.

Sociable hour

The social aspect of group exercise allows you to meet up with friends or make new ones in a cheap and healthy way. Consider working out with a friend in the outdoors, which has its own advantages.

cognitive process

Exercise improves mental clarity and cognitive performance. It can help you cultivate mindfulness and make room for novel thoughts and ideas.

Condition control

Frequent exercise aids in the prevention or treatment of a number of health issues, including:

  • a cardiovascular condition
  • diabetes type 2
  • blood pressure is high.
  • the metabolic syndrome
  • certain cancer types
  • arthritis
  • falls
  • depression
  • anxiety

Regular exercise supports weight loss and helps prevent regaining lost weight if you’re trying to reduce weight.

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Air pollutant may increases asthma attack in urban children

Air pollutant may increases asthma attack in urban children

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Viral respiratory infections are a typical cause of asthma attacks. Thisinvolve a worsening of the inflammation and a narrowing of the bronchial airways. Nevertheless, non-viral causes of asthma attacks are also possible.

Asthma attacks are more likely to occur when people are exposed to more air pollutants. However, the molecular mechanisms by which air pollutants might cause asthma attacks are poorly understood.

A recent study found that children living in metropolitan areas were more likely to experience asthma attacks. Due to exposure to greater levels of air pollutants, specifically ozone and fine particle matter. The most frequent cause of asthma attacks is viral respiratory infections. However nonviral variables including air pollution can also contribute to an asthma attack’s onset.

According to a recent study, children who live in urban areas are more likely to experience asthma episodes. Also, their lung function declines when air pollution levels are higher. Particularly when ozone and fine particulate matter concentrations are high.

Researchers found that these air pollutants could cause asthma attacks. Even when their concentrations were below the threshold set by the federal government for air quality.

The researchers also found that elevated ozone and fine particulate matter were linked to particular inflammatory pathways in the airways. Providing further insight into how elevated levels of pollutants may raise the likelihood of asthma episodes in urban children.

Asthma attacks: What to know

The primary airways in the lungs, the bronchi, and their branching, become inflamed and constricted in people with asthma. Chest constriction, shortness of breath, coughing, and wheezing are among asthmatic symptoms. They tend to get worse while the condition is exacerbating.

The lung airways are further constricted during an asthma exacerbation. Sometimes referred to as an asthma attack, as a result of the airway cells’ inflammation and the bronchial muscles’ spasm. Moreover, there is an increase in mucus production at the same time, which obstructs the airways.

One of the most frequent reasons for asthma flare-ups in both children and adults is respiratory tract viral infections. However, non-viral factors including allergens, pollen, and pet hair, as well as non-viral diseases, can also contribute to an asthma exacerbation.

Also, a number of epidemiological studies have linked the frequency of asthma attacks and air pollution levels. Asthma attacks have been connected to higher concentrations of a number of air pollutants. This including fine particulate matter, ozone, nitrogen dioxide, and sulphur dioxide.

One of the most prevalent chronic diseases in children is asthma. Also, research indicates that children who live in low socioeconomic and urban neighbourhoods have greater asthma prevalence and morbidity rates. These communities typically have higher air pollution levels. This may help to explain why asthma is more common and severe in children living in low-income metropolitan regions.

Yet, particularly in sensitive populations like children with severe asthma, the molecular pathways behind asthma exacerbation during non-viral respiratory infections are poorly known. Also, the variations in the mechanisms behind asthma flare-ups brought on by viral infections and airborne contaminants have not been defined.

Impact of air pollutants on asthma

In the current study, the researchers first looked at the relationship between air pollution levels and asthma flare-ups in kids and teenagers living in metropolitan areas. Data from an earlier observational trial titled “Mechanisms Behind Asthma Exacerbations Prevented and Sustained with Immune-based Treatment Part 1” was analysed by the researchers.

The current study’s objective was to particularly comprehend the molecular basis of non-viral asthma exacerbations brought on by air pollution using the MUPPITS1 data.

208 children with asthma who were prone to exacerbations and lived in low-income areas of nine American cities were enrolled in the MUPPITS1 study. Following the onset of respiratory illness symptoms in these subjects, the study took measurements of lung function and nose swabs.

The nasal samples were utilised by the researchers to identify whether non-viral or viral infections were to blame for the respiratory ailment. They further divided the subjects into groups according to whether or not an asthma exacerbation occurred when they were unwell.

The Environmental Protection Agency (EPA) collected data on specific pollutant concentrations and the Air Quality Index for each study region. The researchers then used this information.

The researchers reported that the Air Quality Index values were higher nine days before and after the beginning of symptoms in participants with a non-viral asthma exacerbation than those with a viral asthma exacerbation. The participants who had non-viral asthma exacerbations also showed a negative correlation between the Air Quality Index values and lung function.

Profile of gene expression

The nasal samples from the MUPPITS1 investigation were then used by the researchers to analyse variations in gene expression.

In both viral and non-viral asthma exacerbations, the Air Quality Index was associated with common gene expression patterns. Pointing to the existence of fundamental processes underlying asthma attacks. Moreover, changes in the gene expression profile that were unique to non-viral asthma exacerbations were linked to Air Quality Index levels.

It was found that fine particulate matter concentrations were directly correlated with an increase in genes. It is linked to excessive mucus secretion and proinflammatory cytokines, a class of signalling proteins, in non-viral asthma exacerbations.

The expression of tissue kallikreins, a class of enzymes involved in inflammation and increased in asthma, was positively linked with fine particulate matter concentrations.

The majority of the respiratory tract is lined by epithelial cells. They shield the respiratory system from allergens, pathogenic agents, and debris that can injure it when inhaled. The expression of genes related to epithelial cell barrier function was also correlated with the amounts of fine particulate matte

According to researchers, the greater asthma prevalence and morbidity in children living in urban centres may be explained. Due to the molecular pathways implicated in asthma exacerbations linked to certain air contaminants.

Identifying the molecular pathways that are unique to asthma flare-ups brought on by increased levels of air pollution may potentially aid in the development of therapies that target these pathways.

Moreover, using air filters during periods of high air pollution and using personal air quality monitoring equipment may help reduce the risk of asthma flare-ups related to air pollution. The study was observational in nature, and the authors noted that it did not prove a connection between air pollution and the frequency of asthma attacks.

Facts

To better prevent and treat asthma in these patients, it is concluded that more research is required to understand the underlying processes of the connection.

Although initiatives like selective planting around school playgrounds could help limit exposure among this vulnerable demographic, air pollution in underdeveloped areas has also been linked to impaired cognitive capacities in youngsters.

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Lets Understand Why You Have Migraine During Your Period.

Lets Understand Why You Have Migraine During Your Period.

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According to a recent study, migraine attacks in cisgender women who are menstruating may be brought on by an increase in the peptide CGRP, which has been associated with migraines. The study found that this increase correlated with a drop in oestrogen that happens after menstruation.

In spite of the fact that these individuals may still experience migraine attacks, the study did not detect an increase in CGRP in those who used contraceptives or had undergone menopause.

Since many years ago, experts have recognised a link between the beginning of menstruation-related migraine episodes and a decline in oestrogen levels. The exact workings of this relationship, nevertheless, are still unknown.

A recent study discovered that levels of a peptide linked to migraines fluctuate along with hormonal levels during the menstrual cycle. The calcitonin gene-related peptide, or CGRP, is present in greater amounts during the decline in oestrogen that happens at the start of menstruation.

If you get migraine attacks, you might have observed a rise in frequency around the time of your period. This is not rare, and it might also be related to the oestrogen levels dropping prior to menstruation. Hormones can cause migraine during pregnancy, perimenopause, and menopause.

Menstrual migraine symptoms

The symptoms of a menstrual migraine are comparable to those of other migraine types without an aura or other sensory abnormalities. They typically start 1 or 2 days after your menstruation starts.

Menstrual migraines are frequently divided into two types:

  • Menstrual migraine: This more frequent type can have vision abnormalities as one or more of the aura symptoms. Other periods of the month may have episodes of the migraine.
  • Pure menstrual migraines: They only happen before or after your menstruation starts.

Typical menstrual migraine signs include the following:

  • one side of the head typically experiences excruciating head ache.
  • nausea
  • vomiting
  • sensitivity to loud noises and light

Menstrual migraine attacks may be accompanied with premenstrual syndrome (PMS) symptoms as bloating, breast tenderness, nausea, and mood swings.

How do hormone levels affect migraine?

Hormone fluctuations can cause migraine episodes. Certain drugs, such as birth control pills, can also contribute to them.

Menstruation

The National Headache Foundation estimates that 60 percent of women who suffer from migraines also experience menstrual migraine attacks. This can occur anywhere from two days before and three days following the conclusion of the menstrual cycle.

When a person starts menstruating, migraines may start, although they can start at any moment. Through menopause and the reproductive years, your attacks may remain.

Menopause and the perimenopause

During perimenopause, decreasing levels of oestrogen and other hormones, such as progesterone, might result in migraine headaches.

Perimenopause typically begins 4 years before to menopause, however it can start as early as 8 to 10 years prior to menopause. Moreover, migraines can occur in those taking hormone replacement therapy.

Pregnancy

The first trimester of pregnancy is when pregnancy hormone headaches are most prevalent. This is brought on by an increase in blood volume and hormone levels.

Common headaches are another condition that might affect pregnant ladies. These can be caused by a variety of factors, such as caffeine withdrawal, dehydration, and bad posture.

Is it migraine or a headache?

A migraine episode is distinct from a regular headache. They commonly affect one side of the brain and create intense, throbbing pain. There are two types of migraines: “with aura” and “without aura.”

In the 30 minutes prior to your attack, you might experience one or more of the following signs and symptoms if you have migraine with aura:

  • observing light-flashes
  • noticing odd lines or patches
  • a momentary blindness
  • Hands or face numbness
  • tingling feelings in the face or hands
  • alterations in speech
  • weakness
  • unexpected alterations in flavour, smell, or touch

Aura-related migraine symptoms might also include the following:

  • nausea
  • vomiting
  • intolerance to sound or light
  • discomfort behind one or both ears.
  • one or both temples are hurting

Typical headaches never start with an aura and usually hurt less than migraines. There are numerous types of headaches, such as:

  • Tension headaches. Tension headaches can be brought on by high amounts of stress and worry. They might also be brought on by strained or tense muscles.
  • Clusters headaches. These headaches are frequently confused with migraines. Usually affecting one side of the head, they can also involve other signs and symptoms like runny nose, watery eyes, and nasal congestion.

Other causes of migraine attacks

Depending on your age and family history, you may experience menstrual migraines or migraines without a clear cause. You are more vulnerable just because you are a woman.

Obviously, you have little control over your gender, age, or family history, but keeping a migraine diary can be beneficial. This can assist you in locating and averting triggers.

Possible triggers include:

  • bad sleep patterns
  • drinking alcohol
  • consuming tyramine-rich foods like smoked fish, cured or smoked meat and cheese, avocado, dried fruit, bananas, aged food of any type, and chocolate
  • consuming a lot of caffeine-containing beverages
  • exposure to unusual weather patterns or situations
  • stress
  • fatigue
  • fasting
  • exposure to extremely high, intense light levels or noise
  • smelling harsh aromas from chemicals, cleaning supplies, perfume, and automobile exhaust
  • using artificial sweeteners as food
  • ingesting artificial flavours and colours like monosodium glutamate (MSG)

How is migraine diagnosed?

If you have migraine symptoms, your doctor will frequently begin by performing a physical examination and asking you about your family’s medical history to rule out any potential underlying illnesses.

Your doctor may suggest additional testing, such as the following if they believe anything other than hormones is causing your migraine attacks:

  • test of blood
  • an MRI
  • CT scan
  • Spinal tap, lumbar puncture

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Faster cognitive decline linked with food insufficiency

Faster cognitive decline linked with food insufficiency

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A recent study discovered that a lack of meals is linked to a quicker deterioration in cognitive function. Researchers examined information on thousands of people’s levels of food insecurity, cognitive health. Also, participation in the Supplemental Nutrition Assistance Program of the US federal government.

Those who don’t eat enough may have cognitive impairment due to poor nutrition or stress by significant financial difficulty. It prevents them from purchasing the food they require. Over the ten-year period from 2007 to 2016, the percentage of older persons in the United States who go without meals, frequently due to a lack of financial resources, more than doubled from 5.5% to 12.4%.

Number of young people going hungry has decreased because to initiatives like the U.S. Supplemental Nutrition Assistance Program (SNAP). According to study, older women who live alone in particular have had less success with their efforts than other senior people.

Age-related physical limitations and the risk of malnutrition and depression are more prevalent. This is among older adults who are food insecure. According to a recent review of SNAP data, there is also a link between older adults who are food insecure and cognitive impairment that happens more quickly.

A quicker rate of cognitive deterioration was observed in those who were SNAP qualified. It based on their income but did not take use of the programme. This pace was comparable to what would be anticipated if a person were 4.5 years older than they actually were.

Four years of brain ageing can be substantial for an older individual. When compared to individuals who had enough nourishment, those who did not showed a larger cognitive deterioration. This is equivalent to ageing by 3.8 years. The rate of mental decline was lowest in those who received enough meals.

Tying a lack of food to cognitive function

Data from 4,578 Medicare beneficiaries who were 65 years of age or older and took part in the National Health and Aging Trends Study (NHATS) from 2012 to 2020 were examined by the study’s authors.

As part of its yearly follow-up with participants, NHATS gathered data. Based on sociodemographic situation, social, physical, and technological settings, medical comorbidities, and cognitive function.

People’s responses to questionnaires about food insecurity were used as the basis for categorising them. As having enough food or not having enough, and their SNAP status was noted as part of NHATS. Participants in the new study were evaluated according to which of three groups they belonged to:

  • SNAP recipients
  • Non-participants who were SNAP-eligible, that is, non-participants who were making up to or less than 200% of the federal poverty threshold.
  • Non-participants who are SNAP-ineligible and make more over 200% of the federal poverty level.

Dr. Daniel P. Miller of Boston University, an expert on poverty and food insecurity who was not engaged in this study, clarified the critical distinction between “food insecurity” and “food insufficiency”.

Food insufficiency is just a statement about not having enough food to eat, as opposed to food insecurity, which is a condition of hardship where families struggle to put the correct kinds of food on the table due to a lack of money or other financial means.

He pointed out that, as opposed to food insecurity in the traditional sense, the focus of the current study was on food insufficiency.

Causes of food insecurity

According to Dr. Miller, economic hardship is mostly to blame for food insecurity. At an era of rising expenses for everything from food to health, he noted that older persons on fixed incomes are most at danger.

The definition of food insecurity according to the NHATS also included “non-financial constraints such as poor functional status, lack of social supports, and lack of access to food,” according to Dr. Colleen M. Heflin of Syracuse University, who was not engaged in this study.

Dr. Heflin stated that these access measures “are likely to be particularly significant for older persons who may need assistance acquiring food due to health restrictions, poor driving ability, and geographic isolation.”

Possible connection

Although the study found a link between dietary insufficiency and cognitive decline, because it was conducted over time, it was unable to determine whether a shortage of food causes cognitive impairment or the other way around.

Due to the challenging administrative procedures involved in proving programme eligibility, Dr. Heflin lamented that “my own data implies that cognitive impairment can function as a barrier to SNAP participation among older persons eligible for the programme.”

There are two likely causal mechanisms connecting food inadequacy to cognitive impairment, according to Drs. Heflin and Miller.

The first is a deficiency in crucial minerals and vitamins that support overall health, including brain function. Dr. Miller suggested that we should anticipate slower overall cognitive decline in elderly persons who are food insecure but instead expect greater reductions.

He did add, however, that research looking at the relationship between nutrition and cognitive decline have come to inconsistent results. Both experts agreed that long-term financial stress could be the second most likely causative mechanism. Dr. Heflin added that “stress exposure is linked to a higher rate of cognitive impairment.”

The importance of SNAP

A “electronic benefits transfer” card from SNAP allows users to make food purchases at approved retailers while also providing financial assistance. Dr. Heflin stated that SNAP participants consume more food at home and food of a higher quality than non-participants.

SNAP non-participation, according to Dr. Miller, is a “particularly important” indicator of future food insecurity. However, he continued, participation in the programme is lower than it could be, particularly among the elderly.

Dr. Miller pointed out that in 2020, just 47% of eligible older persons over the age of 60 joined in the programme, despite the fact that 78% of people of all ages who were eligible for SNAP did so.

A looming crisis?

Over 6 million Americans, according to the Centers for Disease Control and Prevention, suffer from Alzheimer’s and associated dementias. An estimated 14 million people will have Alzheimer’s by 2060, according to predictions.

The most vulnerable communities could be those of race. The number of cases among Latinos might rise seven times over current projections. There may be four times as many instances among African Americans as now anticipated.

In order to help prevent dementia, a new community-based programme in San Francisco will concentrate on established risk factors that may be changed. A model “Brain Health Program” being launched by Posit Science and the YMCA with funding from the National Institutes of Health.

Adults who are at risk for crime will be able to take classes through the initiative, which will launch in six months. The fundamentals of diet and nutrition the YMCA has been utilising in its Diabetes Prevention Program will be covered in some of the training.

REFERENCES:

  • https://www.healthline.com/health-news/how-ultra-processed-foods-hasten-cognitive-decline
  • https://www.medicalnewstoday.com/articles/dementia-and-diet-is-there-a-link
  • https://foodmatterslive.com/article/food-insufficiency-linked-to-faster-cognitive-decline-study-shows/
  • https://neurosciencenews.com/food-insecurity-cognition-aging-22532/

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Innovative remedies to when you feel facial swollen.

Innovative remedies to when you feel facial swollen.

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You might be able to minimise facial swelling with dietary adjustments, ice, or other natural therapies depending on the cause. It is not unusual for people to experience facial swelling due to an injury, allergy, medicine, illness, or other medical condition.

the positive news You can employ a variety of conventional and alternative treatments to lessen the swelling or inflammation you’re experiencing.

How come my face is swollen? The body’s reaction to an injury or insult, according to Dr. Janette Nesheiwat, MD, is facial edoema. She continues, “It’s our body’s response to defending or fending off an illness or exposure to an allergy, toxin, or shock.”

She says that while inflammatory cells are activated by trauma or after surgery, which results in the swelling, numerous body cells produce chemicals in reaction to an insult to the face or another body area.

How to lessen facial edoema after sleeping

For many people, waking up with puffy lips or a face is pretty common.

According to Nesheiwat, “this can be brought on by eating too much salt the night before, drinking too much alcohol, not drinking enough water, allergies, mould, dust, pollen, hormone changes, how you sleep with your face on the pillow, and good ole stress can increase inflammation which causes swelling.”

Try one of Nesheiwat’s suggestions to lessen morning facial swelling:

  • Washing your face in cool water when you wake up will help to minimise puffiness.
  • Prior to going to bed, stay away from processed foods and foods high in salt (and in general).
  • Avoid going to bed wearing makeup since it can create skin inflammation, which can lead to the morning puffiness of the face.
  • Remain hydrated. Make sure you’re getting lots of water throughout the day.
  • Avoid drinking too much.
  • Avoid sleeping on your stomach.
  • Apply cold cucumbers to the swelling regions. Antioxidants found in cucumbers aid to reduce swollen eyes.

Reduce facial swelling due to allergic reactions

Allergic responses that result in face edoema can be brought on by food, medicines, insect or bee stings, or even infections.

If the airway swells up, facial swelling brought on by a severe allergic reaction may be harmful. This situation is the most hazardous since it occasionally involves the tongue, throat, or airway. According to Nesheiwat, this can be fatal and is often treated with an EpiPen.

She advises calling 911 or rushing to the hospital as soon as you see any swelling or closing down of your lips, tongue, or throat. However, Nesheiwat advises using a cold pack and an antihistamine if you have a slight rash or swelling.

She does caution you to contact a doctor right away if the edoema worsens or you notice little to no change. Your doctor could advise you to take steroids depending on what caused the allergic response and edoema.

Minimise bruising and swelling in the face

In the event that you have a facial injury, there may be some swelling there. You can also have swelling in other locations, depending on the nature and extent of the injury. These considerations will affect the technique you use to minimise the swelling.

“Icing the region of injury as soon as possible is the greatest thing to do to reduce swelling due to an injury,” advises Nesheiwat. Your next course of action will depend on the severity of the injury. Nesheiwat advises seeking medical attention right away if you experience any headaches, bleeding, or bruises.

An internal facial or head injury can also show external symptoms like bleeding or bruising.

Reduce facial swelling and bruising on the face

Make careful to continue the at-home treatments because it can take one to two weeks for bruises to go away. Nesheiwat advises using ice, water, arnica, and bromelain to lessen minor facial swelling and bruising (pineapple enzyme).

You may also want to avoid lying flat when sleeping, and attempt to keep your head slightly elevated. These recommendations also apply following surgery.

A doctor should always be consulted before taking any medication, even over-the-counter ones, according to Nesheiwat. “Anti-inflammatory drugs can sometimes assist with pain and symptoms, but you should always check with your doctor first before taking any medication,” she adds.

The secret is to be patient if you want to reduce swelling in your face after an injury (and lots of it).

Reduce facial swelling after surgery

Surgery-related edoema, in contrast to other sources of inflammation, can take at least a few days to subside (often five to seven days). You can apply a few of the suggestions for bruises when it comes to the best ways to reduce facial edoema following surgery. One of the best things you can do is to apply an ice or cold pack to your face.

You should apply ice to the swollen area for 10 to 20 minutes at a time, but your doctor probably has a specific procedure for you to follow. Most doctors would advise you to do this at least three times per day, depending on your tolerance.

Generalized facial swelling might endure for a variety of durations, depending on the type and amount of any jaw surgery you’re recovering from. Once you know what you’re dealing with, you can come up with a plan of attack.

Some of the more common ways to reduce facial swelling include:

  • obtaining more sleep. Sleep is a crucial component of physical health and recovery, according to the National Heart, Lung, and Blood Institute.
  • You should drink more water and other liquids.
  • putting a cold compress on the area that is swollen.
  • using a heated compress to encourage the flow of fluid accumulation
  • If you do so near your eyes, use caution because this region’s skin is more delicate.
  • Using the right antihistamine or allergy medication (over-the-counter medication or prescription).
  • using an NSAID (nonsteroidal anti-inflammatory drug).
  • employing home treatments for a tooth abscess in addition to taking antibiotics.
  • If the edema is only slight, try rubbing the region to encourage blood flow or applying cucumber slices or tea bags to the affected area.

A common reaction to everything, from consuming a lot of salt to having a serious medical emergency, is facial swelling. As long as your swelling does not require immediate medical attention, the at-home treatments and therapies that are available are fantastic.

REFERENCES:

  • https://www.healthline.com/health/how-to-reduce-swelling-in-face
  • https://www.webmd.com/a-to-z-guides/ss/slideshow-puffy-face-home-remedies

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Can Cinnamon actually improve memory and learning ability?

Can Cinnamon actually improve memory and learning ability?

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Researchers examined 40 research that looked at the impact of cinnamon on cognition. They discovered that taking cinnamon supplements may enhance learning and memory. Before conclusions can be drawn, additional research is required.

Cinnamon has a long history of usage in herbal medicine, as well as in cooking and as an aroma. According to studies, cinnamon has anti-inflammatory, anti-cancer, and immunomodulatory qualities in addition to providing benefits to cognition.

Cinnamon may have neuroprotective properties, including those against Alzheimer’s disease, according to some research.

Cinnamaldehyde, a component of cinnamon, has been demonstrated to prevent the formation of amyloid-beta plaques in the brain, which are a crucial indicator of Alzheimer’s disease. The development of preventative measures for cognitive decline may be aided by more research into cinnamon’s possible cognitive advantages.

A recent meta-analysis of 40 studies looking into cinnamon’s impact on cognitive performance was done by researchers. Scientists discovered that cinnamon greatly enhances cognition, often known as learning and memory.

Cinnamon and cognitive function

The researchers examined 40 studies that examined the connection between cinnamon and cognitive function for the study.

They used two clinical trials, five in vitro studies, and 33 in vivo studies for the study. Of these, 17 studies used rats, 15 used mice, and one used a common fruit fly. The researchers started by reviewing studies that used cinnamon extract or powder.

Researchers discovered that adolescents’ memories improved after eating cinnamon gum for 40 days in one clinical investigation. However, the other clinical research found no appreciable differences in memory when administered orally.

The majority of in vivo research discovered that cinnamon improved learning and memory. But according to one study, cinnamon reduced learning and short-term memory.

Meanwhile, an in-vivo investigation discovered that a methanol extract from cinnamon bark can reduce the development of amyloid-beta. The scientists then looked into the compounds found in cinnamon, including eugenol, cinnamic acid, and cinnamaldehyde.

They discovered that eugenol’s antioxidant qualities and capacity to prevent amyloid plaques have cognitive beneficial effects. They also discovered that the chemicals cinnamaldehyde and trans-cinnamaldehyde have anti-cell death and anti-inflammatory properties that shield against cognitive decline in animal models.

While both low and high doses of cinnamon had beneficial benefits, the researchers emphasised that their findings were not dose-dependent.

Limited clinical data

Molly Rapozo, RDN, Registered Dietician Nutritionist & Senior Nutrition and Health Educator at Pacific Neuroscience Institute in Santa Monica, CA, who was not involved in the study, responded as follows when asked about the study’s limitations:

Just 2 clinical studies—one of which did not demonstrate a beneficial effect were included in this review. Rodent models made up the majority of the included literature. Further clinical research is therefore required. The length, dosage, and components of the cinnamon utilised in the experiments varied widely as well.

She speculated as to why one of the two clinical trials with reported positive effects included cinnamon’s lack of efficacy, saying: “Perhaps cinnamon didn’t show a positive effect in one of the clinical studies because the dosage, duration, or cinnamon used wasn’t as impactful as the combination used in the positive study.”

I CARE FOR YOUR BRAIN inventor and board-certified neuropsychologist Dr. Karen D. Sullivan, who was not engaged in the study, added:

The majority of the included studies are of poor quality, and even the authors call them “imprecise,” which is one of the key weaknesses. There were several poorly specified variables, such as the cognitive abilities assessed, the usage of various cinnamon components, and different exposures to the chemicals.

She went on to say that the evidence for cinnamon’s ability to block the pathophysiological processes involved in Alzheimer’s disease was extremely weak and limited to very tiny sample sizes in laboratory samples.

While not engaged in the study, Dr. Jonathan J. Rasouli, Director of Complicated and Adult Spinal Deformity Surgery at Staten Island University Hospital, told that the human trials lacked sufficient control groups. Dr. Rasouli stated that We will need a prospective, randomised controlled trial, and that is still pending, in order to conclusively claim there is a benefit.

Including cinnamon in diet 

There are two varieties of cinnamon: cassia and ceylon. Both can be beneficial additions to a person’s diet, however cassia cinnamon has a toxin that can be detrimental if consumed in excess.

“High intakes of cassia cinnamon can impair liver function, raise the risk of lung, liver, and kidney cancer, cause drug interactions, and do so because of the high coumarin content. However, consuming too much ground cinnamon—of any variety—at once can make you cough and have trouble breathing because of the spice’s extremely fine texture, which can get stuck in your lungs’ vacuoles. For those who have asthma, this is extremely troubling, Dr. Sullivan advised.

Rapozo pointed out, however, that cinnamon is regarded as a safe natural remedy and has a lengthy cultural history. This implies that it might be easily incorporated as a component of a whole foods diet that is accessible to a wide range of people.

‘I advise using culinary herbs and spices as a part of an anti-inflammatory diet for brain health. In addition to being an excellent addition to hot or cold tea, whole grains, and fruit, cinnamon is also a crucial component of many savoury spice blends around the world’, she said.

REFERENCES:

  • https://www.medicalnewstoday.com/articles/cognitive-decline-predictors-besides-dementia
  • https://neurosciencenews.com/cinnamon-learning-memory-22444/
  • https://www.forbes.com/sites/grrlscientist/2023/02/04/cinnamon-improves-your-memory-and-cognition/
  • https://medicalxpress.com/news/2023-02-effects-cinnamon-memory.html

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Do we actually need more sleep in the winter?

Do we actually need more sleep in the winter?

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A vital part of wellbeing is sleep, and getting enough of it helps the body heal and function normally. According to a recent study, people get more REM sleep in the winter, which is an essential part of the regular sleep cycle.

To corroborate the results of this study in the broader population, more data is required. Yet, people can make efforts to encourage sound sleep during the winter, a season in which doing so may be particularly important.

Everyone requires sleep, yet everyone’s demands are different. Research is ongoing to determine what influences sleep requirements and the most effective course of action.

A recent study examined how seasonal changes in sleep patterns. The researchers discovered that REM sleep is more prevalent during the months of winter.

Human sleep study

The research team enlisted 292 patients to take part in sleep studies termed polysomnographies, which are conducted on individuals who have trouble falling or staying asleep.

The volunteers visited a specialised lab where they were instructed to go to sleep naturally, without setting an alarm, so that the duration, kind, and quality of their sleep could be observed.

Although sleep issues may have affected the results, the study’s design allowed for a sizable group to be evenly distributed throughout the year, which helped to better show variations from month to month.

Those who took sleep-related medications, those who experienced technical difficulties during the polysomnography, and participants whose REM sleep latency was greater than 120 minutes—which suggested that the initial REM sleep episode had been skipped—were excluded from the study.

There were 188 subjects left after the exclusions. The majority of their diagnoses exhibited little seasonal variation, while sleeplessness was more frequently identified as the year’s end approached.

Importance of REM sleep

Several facets of life, including physical, emotional, and mental health, are impacted by sleep. Sleep duration and quality have an impact on bodily functions like immune system, metabolism, heart health, and memory.

The several stages of sleep that people go through are all necessary for a restful night’s sleep.

Rapid eye movement (REM) sleep is one type of sleep. The brain is more active during REM sleep, and dreams are experienced. REM sleep is beneficial for controlling mood. Moreover, it enhances immunological performance, focus, and memory.

According to the results of this latest study, there may be seasons of the year when people experience more REM sleep.

M​ore REM sleep in the winter

This specific study focused on variations in seasonal sleep patterns. All through the year, researchers examined the subjects’ sleep patterns. The individuals were already dealing with some sleep abnormalities, such as insomnia and sleep-related respiratory issues.

When conducting their analysis, the researchers used 188 participants. Participants were monitored while they slept using a method known as polysomnography.

Participants were encouraged by the researchers to stick to their usual bedtime routines. Alarm clocks were not allowed to be used by participants. Participants were disqualified from the study based on a few important factors, such as the usage of sleep-interfering drugs.

To Medical News Today, research author Dieter Kunz provided the following significant findings:

“In our work, we demonstrate that, in an adult population residing in an urban environment, human sleep architecture differs significantly across seasons. In a sizable population with neuropsychiatric sleep disorders, we employed polysomnography to record the various stages of sleep over the course of a full year.

According to Kunz, they discovered three intriguing findings:

  • In comparison to summer, people slept an hour more during the winter.
  • I had about 30 minutes more of REM sleep in the winter than the spring.
  • Got 40 minutes fewer of deep sleep in the fall than the other months.

Researchers found no statistical significance in the one-hour sleep gap between the winter and summer seasons. Instead, one of their key areas of interest was the seasonal variations in REM sleep.

Get better sleep in the winter

The American Board of Sleep Medicine-certified sleep specialist Nicole Eichelberger focuses on abnormalities of the circadian rhythm, apnea, and insomnia. Eichelberger gave us some advice for getting a good night’s sleep, which included maintaining a consistent sleep routine.

Even on weekends, try to go to bed and wake up at the same time every day, she advised.

Making a sleep-friendly environment is also beneficial.

Ensure that your bedroom is cold, quiet, and dark. Utilize supportive bedding and soft pillows, advised Eichelberger.

Restrict your screen time before bed.

It can be more difficult to fall asleep due to the blue light emitted by electronic gadgets, according to her. Melatonin is a hormone that promotes sleep.

Avoid alcohol and caffeine.

Both can interfere with your sleep and make it more difficult to get enough rest, she explained.

Develop your relaxing skills.

You can relax and be ready for sleep by engaging in activities like yoga, deep breathing, or meditation, according to Eichelberger.

She continued by saying that sleep is essential for both our physical and mental health because it aids in both memory consolidation and learning as well as body recovery and repair.

Persistent sleep loss has been connected to a number of health problems, including as obesity, diabetes, and heart disease, she said. “On the other side, it has been demonstrated that getting adequate sleep strengthens our immune system, lifts our mood, and improves our cognitive performance. Simply put, having enough good sleep is crucial for our overall health.

REFERENCES:

  • https://www.medicalnewstoday.com/articles/do-we-actually-need-more-sleep-in-the-winter
  • https://www.healthline.com/health-news/seasonal-sleeping-why-we-need-more-rest-in-the-winter
  • https://www.aprilaire.com/blog/more-sleep-winter/
  • https://patient.info/news-and-features/do-you-need-more-sleep-when-its-cold

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How can consuming eggs protect the heart?

How can consuming eggs protect the heart?

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A few eggs each day are usually okay for most people. However for some groups, the sum might be different.

Popular and incredibly healthy, eggs are a nutritional source of protein, fat, vitamins, minerals, and antioxidants. Many people consume eggs frequently, if not daily, in regions of the world. As they are economical and conveniently accessible.

You might have heard at some time that eating eggs raises your risk of developing heart disease, which is the top cause of mortality worldwide. This myth has been spread for many years by medical and nutrition associations as well as health official. This has caused some people to avoid eating eggs.

Without a doubt, eggs contain more cholesterol than many other foods. They do, however, also contain a wealth of advantageous bioactive substances and other disease-preventing elements. According to the study, eating one to three eggs each week reduces cardiovascular disease risk by 60%.

In fact, the study discovered that people who consume four to seven eggs a week have a 75% decreased risk of acquiring cardiovascular disease. However, sociodemographic, lifestyle, and clinical characteristics was taken into account. They only discovered a protective impact for consuming one to three eggs each week. The authors came to the conclusion that eating eggs may have a preventive effect against cardiovascular disease.

Do eggs raise cholesterol levels?

Egg consumption may not increase your risk of heart disease or its risk factors, such as inflammation, artery stiffness, and elevated cholesterol levels. Reported by recent observational studies and meta-analyses.

Similar results are noted in a few randomised controlled trials (RCTs). They are regarded as the gold standard of scientific research due to their capacity to minimise bias.

For instance, a small RCT discovered that consuming 2 eggs or a 1/2 cup (118 mL) of liquid eggs for breakfast had no appreciable impact on blood cholesterol levels when compared to a high-carb, egg-free breakfast.

Eating 6 to 12 eggs per week did not have a negative impact on total blood cholesterol levels or risk factors for heart disease, according to RCTs in adults with diabetes. Instead, high density lipoprotein (HDL) cholesterol was elevated.

Good cholesterol is referred to as HDL. Higher HDL levels are good because they eliminate other forms of cholesterol from the blood. Low density lipoprotein(LDL) cholesterol is referred to as the bad cholesterol since it increases your chance of developing heart disease.

Overall, there are still questions regarding the precise way that eggs affect cholesterol and risk of heart disease and death. Further human research are required, most experts agree, in order to better answer these queries.

How many eggs is it safe to eat per day?

It’s becoming more and more obvious that different people are at different risk when it comes to eating too many eggs. However, we continue to understand more about how eggs interact with cholesterol and chronic diseases.

The number of eggs you can consume safely each day depends on a number of variables. This includes your genetics, family history, egg preparatrion, your general diet, and even where you reside.

Furthermore take into account the total quantity of cholesterol in your diet from sources other than eggs. You might have more place for eggs in your diet if it has a reasonably low cholesterol content. Nonetheless, it could be better to reduce your egg consumption if your diet is higher in cholesterol.

Some study indicates that 1-2 eggs per day can be safe for a healthy adult with normal cholesterol levels. Also, no substantial underlying heart disease risk factors is recorded. It might even be advantageous to your heart health and be healthy.

According to a research, eating up to three eggs per day increased LDL and HDL levels and LDL-to-HDL ratio. Nonetheless, experts may be hesitant to advise eating more than two eggs every day, with many still advising sticking to one.

Eating 2–7 eggs per week helped maintain high HDL cholesterol levels and decreased the risk of metabolic syndrome, according to a study on Korean people. A daily egg intake of two or more did not, however, provide the same level of protection.

Metabolic syndrome include weight increase around the midsection, high blood pressure, high blood sugar, and high blood fat levels. They work together to raise the risk of chronic illnesses like diabetes and heart disease.

Are eggs good for heart health?

Health, in Dr. Zivkovic’s opinion, is dependent on one’s overall diet rather than just a few specific foods.

Can eggs be a component of a heart-healthy diet that is consistent with heart disease prevention? Completely. Do they represent the best option for everyone? No.”

It is accurate to say that eggs are a good source of selenium, vitamin B12, and vitamin B2, all of which are cardioprotective, according to Routhenstein. She continued by saying that the vitamin B2 and B12 they contain can aid in bringing homocysteine levels back to normal, as high levels can contribute to artery plaques. The selenium in eggs, according to Routhenstein, also aids in preventing oxidative stress, a major factor in heart disease.

However, according to Dr. Zivkovic, interventional studies have shown that eggs “do not increase total cholesterol, and can, in fact, boost the cholesterol efflux capacity of HDL [cholesterol] particles.”

But for some people who are at risk for heart disease, the high cholesterol and choline content of eggs may be an issue, according to Routhenstein. So, while eggs may be allowed in a heart-healthy diet, the intake should be kept to a minimum. To reduce risk as much as possible, the entire diet should be examined.

Risk could vary for different groups

It’s crucial to remember that some evidence still suggests that eating a few eggs a day is unsafe for the majority of healthy adults, especially for certain demographics.

One study found a marginally increased risk of heart attacks among nearly 200,000 US veterans who ate just 1 egg daily. The effect was greater in people who were overweight or diabetic, indicating that general health state affects the number of eggs that are safe to consume.

Similarly, eating 2-4 eggs per week may significantly increase dietary cholesterol intake in adults from Europe and Korea and raise risk of heart disease, particularly in those with diabetes.

Using a sample of more than 100,000 U.S. adults, another study discovered that older persons who consumed more than 5–6 eggs per week had a 30% higher chance of developing heart disease. Yet, there is no assurance that the elevated risk is brought on by eggs alone.

Regardless of egg consumption, the risk of heart disease rises with age because of factors including fat accumulation and artery hardening. Hence, while determining how many eggs are acceptable to consume, it’s necessary to take your general situation and health status into account.

If you have high levels of LDL cholesterol, are overweight or obese, suffer from a chronic illness like diabetes, or have a family history of heart disease, it may be better to limit your egg consumption to one 1 per day to 4-5 per week.

It can be challenging to independently assess so many diverse risk variables. So, the best approach to determine how many eggs are safe to consume each day or week may be to consult with a doctor, dietician, or other qualified healthcare expert directly.

Is better to eat only egg whites?

One big egg typically has 200 mg of cholesterol. In the yolk, the cholesterol is concentrated. As a result, some individuals consume only egg whites in order to consume less cholesterol while still obtaining an excellent supply of lean protein.

Despite the yolk’s high cholesterol level, you shouldn’t completely ignore it. The egg’s yolk is also the component that is rich in iron, vitamin D, carotenoids, and other nutrients.

Several of the health-promoting properties of eggs, including decreased inflammation, elevated HDL cholesterol levels, and enhanced metabolic health, are assumed to be a result of these bioactive substances.

Health benefits of eggs

Eggs are inexpensive, adaptable, a fantastic source of lean protein, and simple to make. In addition, they provide numerous health advantages that go beyond the discussion of their cholesterol content. Eggs are particularly:

  • Rich in minerals and vitamins. especially the B vitamins, selenium, and choline.
  • Abundant in antioxidants. Antioxidants aid in defending the cells in your body against the harm wrought by free radicals and their connected chronic illnesses, such as cancer and heart disease.
  • Believed to enhance several heart disease biomarkers. They include inflammatory indicators like interleukin-6 and C-reactive protein levels in the blood.
  • Filling and could support weight loss. Eggs may be more satisfying than breakfast foods high in carbohydrates, such as cereal, because they include a lot of lean protein. This may help you feel fuller for longer and consume less calories throughout the day.

Finally, there are numerous tasty methods to prepare eggs. They go well with breakfast burritos, frittatas, and omelettes that are loaded with vegetables. They can also be cooked by just boiling, frying, or poaching. Or you can add them to shakshuka, stir-fries, sauces, baked products, salad dressings, and more.

The only restrictions on egg preparation are those imposed by your creativity and palate.

REFERENCES:

  • https://www.medicalnewstoday.com/articles/cardiovascular-disease-eating-eggs-weekly-lower-risk
  • https://www.healthline.com/nutrition/how-many-eggs-should-you-eat
  • https://medicaldialogues.in/mdtv/cardiology/videos/can-eating-1-3-eggs-per-week-help-protect-the-heart-106965
  • https://www.bhf.org.uk/informationsupport/heart-matters-magazine/news/behind-the-headlines/eggs-and-heart-disease
  • https://scitechdaily.com/how-eating-eggs-can-protect-against-heart-disease-and-improve-heart-health/

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Explore the important do’s and don’t of Blood thinner.

Explore the important do’s and don’t of Blood thinner.

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Blood clots are a significant problem. Deep vein thrombosis (DVT), a disorder in which a clot develops inside a sizable, deep vein, usually in the leg, raises the risk that it will get loose and migrate to the lungs. There, it may result in a pulmonary embolism, a blockage that can be fatal.

According to the Centers for Disease Control and Prevention, 60,000 to 100,000 People die from a pulmonary embolism every year and about 900,000 Americans suffer from DVT each year (CDC).

According to Mary Cushman, MD, director of the Thrombosis and Hemostasis Unit at the University of Vermont Medical Center in Burlington, deep vein thrombosis is “primarily a disease of age.”

“For women under 30, the risk is only 1 in 10,000 annually. Around age 40 or 45, there is a significant increase, and by the time you are 80 years old, your annual risk is 1 in 100, according to Dr. Cushman. According to Cushman, this is because as you get older, blood clots more frequently for unknown reasons.

According to the CDC, utilising hormone therapy, getting pregnant, or using birth control pills that include oestrogen all enhance a woman’s risk of developing deep vein thrombosis. Your risk may also be increased by severe illnesses, accidents, obesity, and extended periods of inactivity.

The good news is that blood-thinning drugs can prevent clots from developing, decrease their growth, or stop existing clots from causing damage to other body parts.

These medications, which include heparin, warfarin, and more recent ones like apixaban and rivaroxaban, all affect how blood clots in somewhat different ways.

Different types of blood thinners

Several forms of blood thinners include:

  • Warfarin, commonly known as Coumadin, and other anticoagulants like heparin slow down the clotting process in your body.
  • Antiplatelets, such as aspirin and clopidogrel, stop platelets, which are blood cells, from congregating to form a clot. Most patients who have had a heart attack or stroke take antiplatelets.

Tips for using Blood thinner

Prevent Falls and Bumps

A heart attack and stroke can be avoided by taking the blood thinner that your doctor ordered to prevent clots from forming in your heart or blood arteries. Yet, a slight wound might become dangerous since these medications make it difficult for you to stop bleeding.

Avoid engaging in contact sports and other risky activities. Choose safer exercises like walking or swimming instead. Remember to take care of your head! Even if there is a remote probability that you will be struck in the head, always wear a helmet.

Maintain a Schedule

Every day, take your medication at the same time. If you are inconsistent, some blood thinners may not operate as intended.

To remember yourself, use a pill organiser or the calendar on your smartphone. Take it as soon as you remember if you forget. Don’t miss a dose.

Ask your doctor what to do if you don’t know you missed a dosage until the next day. Do not multiply.

Learn About Your Drugs

Ask your doctor or pharmacist whether any new prescription or over-the-counter medications are safe to take with your blood thinner before bringing them home. Even vitamins and supplements have the ability to alter the effectiveness of some blood thinners or heighten their adverse effects. The risk of bleeding may increase, for instance, if you take an aspirin-containing painkiller or cold remedy.

Cut With Care

Blood thinners can cause a minor injury to bleed profusely. While using knives, garden shears, or other pointed instruments, put on gloves. When shaving, exercise additional caution. If you can, use an electric razor to avoid self-nicking. Keep your nail trimmings away from the skin wherever possible.

If you do cut yourself, push on the area until the blood stops flowing. If not, seek medical attention.

Take a test

Regular blood tests to monitor how quickly your blood clots may be necessary while you’re using specific blood thinners. Your doctor can alter your dose or switch you to a different medication based on the findings.

Make Your Medical Team Aware

Inform all of your medical professionals that you use blood thinners, especially before any procedures or if you receive a new prescription. They must be aware of your elevated risk of bleeding.

To let emergency medical personnel know that you are at danger for bleeding as well, wear a medical ID bracelet or tag. On a card that you keep in your wallet or purse, write down the name of your drug.

Take Care When Using Your Teeth

Because your gums are tender, brush your mouth gently. Don’t scrub; instead, use a gentle toothbrush. Choose some waxed dental floss, and carefully slide it between your teeth.

Be sure to tell your dentist if you take blood thinners. During checkups, they’ll take extra precautions, and they might also give you drugs to stop bleeding during dental work.

Consider the side effects

Blood thinners can sometimes result in:

  • bluish gums
  • Unable to describe bruises
  • Dizziness
  • heavier than usual period flow
  • Red or dark brown stools or urine

If you experience any of these, contact your doctor.

Having supplies on hand

Have a supply of dressings and bandages on hand. Always keep some on hand in case you sustain a wound. A quick stop to a bleed using special powder will keep it under control until you can seek medical attention. At your neighbourhood pharmacy, you can get these products without a prescription. They are also safe to use when taking blood thinners.

REFERENCES:

  • https://www.ahrq.gov/patients-consumers/diagnosis-treatment/treatments/btpills/btpills.html
  • https://www.everydayhealth.com/heart-health/deep-vein-thrombosis/blood-thinner-dos-donts/
  • https://medlineplus.gov/bloodthinners.html
  • https://www.mercy.net/service/atrial-fibrillation/taking-blood-thinners-safely/
  • https://www.webmd.com/heart-disease/ss/slideshow-tips-for-taking-blood-thinners

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Can you workout while doing an intermittent fast?

Can you workout while doing an intermittent fast?

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A diet plan known as intermittent fasting alternates between eating and not eating. Intermittent fasting cycles can occur hourly or daily. Individuals could decide to fast for religious, dietary, or health-related reasons.

People may want to start or continue exercising while on an intermittent fast (IF). Fasting and exercise are both possible, but care must be taken.

Exercise while fasting

Fasting individuals are permitted to exercise. Some people work out during IF because they think it might be good for their health. They consist of:

Loss of weight

When humans ingest carbs, their bodies transform them into glucose, a sort of sugar. Glycogen is how the body stores glucose.

Study indicates that glycogen levels are depleted during fasting intervals. Hence, the body begins to burn fat to a reliable Supply of energy for physical activity that may aid in weight loss.

According to one study, exercising when fasted resulted in greater fat reduction than exercising after eating. Nonetheless, different findings from other studies have been obtained.

According to a 2014 study, exercising the next day after an overnight fast did not result in greater weight loss than exercising the day before a meal. Another mouse study came to the conclusion that IF, with or without exercise, caused mice to lose weight effectively.

In order to lose weight, a person’s daily caloric intake must be lower than their daily caloric expenditure. IF may aid in weight loss because it restricts the caloric intake of the participant. In a study comparing intermittent fasting (IF) to a calorie-restricted diet without fasting intervals, the amount of weight lost by each group was similar.

Autophagy

A review of studies examining the effects of exercise and fasting reveals that it might boost autophagy.

Autophagy is a process that aids in the elimination of undesirable or damaged cells in order to regenerate new, healthier ones.

Anti-aging

Diet and exercise may slow down the ageing and disease processes, according to a 2018 study. This is due to the possibility that IF and exercise could alter metabolism.

Why it might not be effective?

Exercise while fasting may have some unfavourable side effects, according to research. They may consist of

  • Poorer performance: According to research, IF may reduce exercise performance, especially in highly trained athletes.
  • Difficulty to gain muscle: A 2018 randomised controlled experiment indicated that males who were on the intermittent fasting protocol gained less muscle than those who ate their regular meals. Yet, IF had no detrimental effects on their ability to retain muscle. This is corroborated by another study, which shows that IF may help retain muscle mass.
  • Headache: IF and exercise, both can reduce blood pressure. When the two are combined, a person could become dizzy as a result of their blood pressure dropping.
  • Blood sugar: Exercise and IF both have the potential to lower blood sugar levels. A person may faint if their sugar levels drop too low.

Fasting and exercise-related studies appears to include contradictory findings. A person may wish to attempt IF for fat loss depending on their fitness objectives. Nonetheless, various diets might be used if someone wishes to gain muscle.

Types of intermittent fasting

Intermittent fasting comes in many different forms. They consist of:

  • 16:8: During a 16:8 fast, one will go without food for 16 hours before having an 8-hour window during which they can eat. People are permitted to drink non-calorie beverages including water, black coffee, and black tea throughout the 16 hours of fasting.
  • 5:2: The 5:2 diet is eating regularly on five days and fasting for two of those days.
  • Daily: A daily fast entails going without eating for an extended period of time, usually from the evening to the morning after. An extended fast of 13 hours during the course of the night, according to a 2016 study, may lower women’s chance of developing breast cancer.
  • Up to the ninth hour: During this fast, the first eight hours of the person’s awake day are spent without eating. The person can then start eating at the ninth hour.
  • One meal a day (OMAD) fasting entails choosing one meal to consume each day and fasting the rest of the time.
  • Alternate Day: As the name implies, alternate day fasting involves eating normally one day and going without meals the next.

It is important to speak with a doctor or dietitian before changing one’s normal eating habits, especially if the adjustment involves fasting.

Planning the workout

To keep safe during IF, it’s crucial to schedule workouts. A few things to think about are:

Exercise type: There are two different forms of exercise, anaerobic and aerobic. Running, walking, and cycling are examples of continuous aerobic exercise, also known as “cardio.” Anaerobic exercise, like weightlifting or running, calls for all-out effort in a brief period of time.

The kind of fast a person keeps will probably influence the type of exercise they perform. For instance, someone who observes the 16:8 or overnight fasts can exercise both aerobically and anaerobically while they are eating.

On the other hand, if someone is following the alternate day regimen and wants to exercise on their non-eating day, they should definitely stick to less strenuous cardiovascular activity.

Exercise timing: Although a person can exercise while fasting, it may be preferable to time exercise for just after meals.

Food type: It’s crucial to think about what to eat if you plan to exercise while eating.

Instead of just before activity, pre-workout nutrition should include a meal eaten two to three hours beforehand. It might also be high in protein and complex carbohydrates, like whole grain cereal.

To aid in recuperation, a post-workout meal should include carbohydrates, high-quality proteins, and fats.

Safety tips

During workout preparation, it is important to think about the following safety advice.

  • Exercise immediately following meals will give one the energy they need to finish an exercise.
  • Keeping it low-intensity: If a person is fasting, they may want to try low-intensity aerobic exercise. However, it is typically okay to engage in any form of exercise after eating.
  • Paying attention to what the body is telling you: If someone is on IF and beginning to feel sick while exercise, they should stop.
  • Water intake: Even when not IF, it’s crucial to drink water throughout activity. As water makes up the majority of the human body, it is crucial to replenish fluids lost during exercise.

Exercise and fasting may be particularly hazardous for some persons, including:

  • those who have diabetes
  • low blood pressure sufferers
  • individuals with a history of disordered eating
  • expecting mothers
  • mothers who are nursing

It is best to talk to your doctor about trying IF and exercising if you have underlying medical concerns.

REFERENCES:

  • https://www.medicalnewstoday.com/articles/intermittent-fasting-and-working-out
  • https://www.healthline.com/health/food-nutrition/intermittent-fasting-tips
  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7021351/
  • https://www.wikihow.health/Exercise-While-Intermittent-Fasting

For more details, kindly visit below.