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Drinking good decaf coffee may reduce its symptoms.

Drinking good decaf coffee may reduce its symptoms.

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A recent study found that if decaffeinated coffee tastes close enough to the genuine thing, it may be able to lessen the negative effects of caffeine withdrawal.

A cup of premium decaf dramatically lessened the withdrawal symptoms individuals had been feeling 24 hours after their previous cup of caffeinated coffee, according to University of Sydney researchers.

While some participants in the study were not aware that they were drinking decaf, others were. It’s interesting to note that people who knew what they were consuming experienced less withdrawal symptoms.

The study is one of many that outline the frequently unexpected positive outcomes that placebos have in clinical studies.

Coffee and caffeine,

Everyone enjoys coffee. Many people rely on caffeine’s energy boost and believe that caffeine helps them stay focused and attentive. Yet according to research, coffee may have much more to give. Your chances of type 2 diabetes, heart failure, colon cancer, Parkinson’s disease, and Alzheimer’s disease may also be reduced.

The Food and Drug Administration (FDA) advises against exceeding the daily caffeine limit of 400 mg, or roughly four to five cups of coffee. Tea, energy drinks, and sodas all include caffeine as an additive. It is both a food additive and a medication, according to the FDA.

Despite the fact that caffeine is not actually addictive, quitting coffee can cause withdrawal symptoms such as headaches, exhaustion, drowsiness, irritability, melancholy, scattered attention, nausea, and muscle soreness or stiffness.

How much caffeine is in decaf coffee?

Even decaffeinated coffee contains some caffeine. In reality, it contains varied levels of caffeine, typically 3 mg per cup.

According to one study, there were 0–7 mg of caffeine in each 6 ounces (180 mL) cup of decaf coffee. Contrarily, the amount of caffeine in a typical cup of black coffee ranges from 70 to 140 mg, depending on the brand of coffee, how it is brewed, and the size of the cup.

Decaf generally contains extremely little caffeine, even if it does not contain no caffeine at all.

Caffeine withdrawal symptoms

The study did point out that fear of withdrawal symptoms is one of the major barriers, although prior research has shown that only a small percentage of people would actually experience withdrawal symptoms when they stop consuming caffeine.

According to earlier studies, these symptoms include headaches, feeling exhausted, having decreased alertness, drowsiness, and irritability, as well as having a negative mood.

When someone abruptly quits drinking coffee, caffeine withdrawal begins 12 to 24 hours later and peaks one to two days later. According to earlier studies, the effects can be lessened by progressively reducing the caffeine intake.

Reducing caffeine withdrawal symptoms

In the recent study, decaf minimised or improved these symptoms.

Lead researcher Dr. Llew Mills of the University of Sydney tells the University of Sydney News that a convincing cup of decaf has the ability to significantly lessen withdrawal symptoms even when the individual consuming it is ignorant that it is decaf. Yet according to our research, even if they are aware that it is decaf, they still stop withdrawing.

Decaf should be effective, according to Dr. Mills, as long as it “does not taste like decaffeinated coffee.” Major Dickason’s, a brand from the United States, was the brand used in the study. Despite Sydney residents’ well-known reputation as coffee snobs, Dr. Mills claimed that his participants were rather simple to deceive.

61 regular coffee consumers who consumed three or more cups daily for the study gave up their habit for a full day. Participants responded to a questionnaire about withdrawal symptoms after that time period.

The participants were sorted into three groups by the researchers. One group was told they would be sipping decaf, while the other was told they would be drinking coffee. Water was given to the third group, which served as the control. Participants completed the survey once more 45 minutes after finishing their beverage.

The amount of caffeine withdrawal in the group we lied to was significantly reduced, according to Dr. Mills. Surprisingly, however, the group to whom we revealed the truth also reported a decrease in their caffeine withdrawal, albeit a smaller one than the group to which we told a falsehood.

Decaf coffee is loaded with antioxidants and contains nutrients

Contrary to popular belief, coffee is not the devil. In reality, it is the Western diet’s main source of antioxidants. Antioxidants in decaf often equal those in regular coffee, though they may be up to 15% lower.

Most likely, the slight loss of antioxidants that occurred during the decaffeination procedure is what led to this disparity. The hydrocinnamic acids and polyphenols in regular and decaf coffee are the primary antioxidants.

Free radicals are reactive substances that can be neutralised by antioxidants very effectively. This lessens oxidative damage and could aid in the prevention of conditions including type 2 diabetes, cancer, and heart disease. Decaf also includes trace levels of several minerals in addition to the antioxidants.

Cause of effect

According to Dr. Kaptchuk:

“The mechanism of open-label placebo probably includes the body automatically and unconsciously reacting to the embodied ritual of coffee-taking that causes the central nervous system respond with similar reductions of symptoms as if it were taking a real cup of coffee,” according to the study.

This procedure in neuroscience is known as “prediction coding” (also known as “Bayesian Brain”) and is accepted as being crucial for symptom generation, according to Dr. Kaptchuk.

Dr. Kaptchuk made the following observations regarding the symptom decreases for the subjects who were aware they were consuming decaf:

Furthermore, the decaf effect did not entail expectations, supporting long-term clinical research on clinical patients that expectations do not contribute to genuine placebo effects.

REFERENCES:

  • https://www.medicalnewstoday.com/articles/caffeine-withdrawal-good-decaf-coffee-reduce-symptoms
  • https://www.healthline.com/nutrition/decaf-coffee-good-or-bad
  • https://www.foxnews.com/health/coffee-quitters-help-decaf-help-reduce-withdrawal-symptoms

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Could fructose contribute to development of Alzheimer?

Could fructose contribute to development of Alzheimer?

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An increased risk of neurological disorders, such as Alzheimer’s disease, is connected with the shift in the global age demographic towards older ages. Dementia risk profiles may also be evolving. Over the past 50 years, the frequency of obesity and type 2 diabetes has increased, and these conditions have been linked to a higher risk of dementia.

Certain dietary modifications could potentially pose a direct danger. From an estimated 8.1 kg/person/year at the start of the XIX century to an estimated 65 kg/person/year today, there has been a diet change in the United States with regard to the consumption of refined sugar, notably high-fructose corn syrup (HFCS).

With an estimated 6 million people living with it, Alzheimer’s disease continues to be a serious health issue. The hypothesis that fructose, a prevalent sugar present in packaged foods and fruits worldwide, may contribute to the disease’s development has recently put forth in a narrative review.

Alzheimer’s disease is characterised by the production of aberrant beta-amyloid and tau protein clumps. Treatments aimed at these aberrant protein aggregates, however, have had mixed results.

Conversely, other scientists have suggested that changes in brain metabolism that take place before the formation of these protein aggregates may be to blame for the onset of Alzheimer’s.

According to studies, diets that cause the body to produce a lot of fructose or foods that contain a lot of fructose might cause metabolic problems like obesity, diabetes, and high blood pressure.

Fructose survival pathway

A glucose and a fructose molecule make up each mole of table sugar, also known as sucrose. Most cell types and tissues in the body use glucose as fuel.

Despite the fact that fructose can be used as energy, the body prefers to store it as fat or as the storage carbohydrate glycogen.

The authors’ theory states that an animal can survive for extended periods of time without food or water by activating a survival response when it consumes fructose in excess. During migration or hibernation, the animal may be able to survive thanks to this survival reaction.

Consuming fructose results in an increase in thirst and hunger instead of fullness, which is produced by consuming glucose. Animals’ urge to forage is thereby stimulated by fructose ingestion. The fructose survival pathway, in particular, entails saving energy for just required actions, such as foraging, and minimising energy expenditure for body processes at rest.

Reducing the sensitivity of tissues to insulin, such as muscles, leads to a decrease in glucose absorption and consumption, which lowers energy expenditure. Moreover, the liver stores extra energy in the form of fat and glycogen.

The main mediators of the survival response include fructose, uric acid, and vasopressin. When this fructose survival route is activated for an extended period of time, the metabolism is disrupted, mimicking a number of the symptoms of metabolic syndrome.

They include persistent low-level inflammation, insulin resistance, high blood pressure, and weight gain. The fructose survival pathway can potentially affect the metabolism of the brain.

Impact on the brain

While making up only 2% of the overall mass of the body, the human brain consumes almost 20% of the total energy used while at rest. Furthermore, glucose is the only fuel that can be used by neurons, which make up the majority of brain cells.

The fructose survival pathway alters the metabolism of the brain at the regional level while reducing energy expenditure to conserve glucose for the brain.

In particular, the scientists believe that activating the fructose survival pathway causes the brain’s food-seeking areas to become active. An increase in impulsive and exploratory actions that enable the animal to quickly investigate risky locations promotes this foraging response.

Meanwhile, the foraging response is linked to the inhibition of brain regions, such as those involved in logic, memory, and impulse control, that may decrease foraging activity.

In other words, the aforementioned brain areas involved in cognitive function experience a drop in energy metabolism when the foraging response is activated.

Evidence supporting the role of fructose

The rise in fructose levels in the brain, according to the researchers’ theory, may play a role in the onset of Alzheimer’s disease.

Nevertheless, given that individual fruits only contain a modest amount of fructose and that only 1% to 2% of ingested fructose reaches the brain, this rise is most certainly not attributable to fruit consumption as a whole.

However, it appears that ingestion of foods high in glucose, glycemic index, and salt may be more relevant in raising fructose levels in the brain.

The levels of fructose in the brain could therefore be increased by a diet heavy in salt and carbohydrates. Moreover, the uric acid that is created when fructose breaks down in the periphery can encourage the creation of fructose in the brain.

According to studies, consuming more high-fructose corn syrup or table sugar, foods with a high glycemic index, and salty foods is linked to a higher risk of Alzheimer’s disease.

In line with this, metabolic diseases linked to increased consumption of certain foods, such as obesity, insulin resistance, and diabetes, are also risk factors for Alzheimer’s disease.

The fructose metabolism

According to Dr. Johnson, treating fructose metabolism may be essential for the management or prevention of Alzheimer’s.

The majority of the evidence, he continued, “suggests three characteristic findings in early Alzheimer’s that seem to precede the end-stage presentation: these are the presence of insulin resistance associated with reduced glucose uptake in the brain, the fact that there is mitochondrial dysfunction in the brain, and that there is local inflammation, or “neuroinflammation,” in the brain.

Others are still attempting to cure this condition by administering intranasal insulin or by reducing inflammation. Yet once more, this only addresses the symptoms and not the root problem, according to Dr. Johnson.

Moreover, the metabolism of fructose raises the amounts of uric acid in the brain, which on its own can cause inflammation and memory problems. For instance, memory impairments and hippocampal inflammation are seen in hyperuricemic rats that produce too much uric acid.

REFERENCES:

  • https://www.medicalnewstoday.com/articles/could-fructose-contribute-to-the-development-of-alzheimers
  • https://www.mindbodygreen.com/articles/this-type-of-sugar-could-be-linked-to-alzheimers-development
  • https://www.sciencedaily.com/releases/2023/02/230213113345.htm

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Lets explore the myths about heart attack.

Lets explore the myths about heart attack.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

MYTH 7: Heart disease primarily affects men.

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

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

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

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

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

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

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

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

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

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

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

REFERENCES:

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

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Latest way for an individual to prevent stroke.

Latest way for an individual to prevent stroke.

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

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

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

There are two main categories for strokes:

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

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

Steps to lower your risk of a stroke

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

Among the unavoidable risk factors are:

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

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

Control your blood pressure

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

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

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

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

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

Manage blood sugar

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

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

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

Enhance blood cholesterol levels

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

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

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

End your smoking habit

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

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

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

Be mindful of your weight.

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

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

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

Regular exercise

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

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

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

Consider sleep seriously.

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

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

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

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

Emphasis on diet

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

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

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

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

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

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

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

REFERENCES:

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

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Is there a way which can reverse the prediabetes?

Is there a way which can reverse the prediabetes?

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

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

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

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

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

Consume a “clean” diet

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

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

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

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

Regular exercise

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

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

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

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

  • walking
  • biking
  • jogging
  • swimming

Reduce your weight.

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

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

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

Quit smoking.

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

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

Reduce your carbohydrate intake.

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

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

  • vegetables
  • whole grains
  • beans

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

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

  • candy
  • yoghurt
  • honey
  • juices
  • certain fruits

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

  • white rice
  • white bread
  • pizza dough
  • breakfast cereals
  • pastries
  • pasta

Deal with sleep apnea

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

Sleep apnea symptoms include:

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

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

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

Take more water.

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

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

Can medications help if you have prediabetes?

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

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

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

REFERENCES:

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

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Irregular sleep habits may increase atherosclerosis risk.

Irregular sleep habits may increase atherosclerosis risk.

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

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

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

What is Atherosclerosis?

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

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

Study on sleep and disease risks

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

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

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

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

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

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

The connection between sleep and atherosclerosis

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

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

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

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

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

Too little sleep, too much, and just right

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

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

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

REFERENCES:

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

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What are the Mistakes Even Healthy People Make?

What are the Mistakes Even Healthy People Make?

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

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

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

You always buy organic

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

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

You don’t socialize enough

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

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

Absence from Breakfast

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

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

Sleep is compromised

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

You lack supplement savvy

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

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

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

You get unnecessary tests

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

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

Exercising Too Much

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

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

Suddenly Stopping Medicines

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

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

You’re Stressed Out

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

REFERENCES:

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

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Are the eyes the window to our health condition?

Are the eyes the window to our health condition?

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

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

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

What can be diagnosed?

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

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

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

Eye Exams and Your Health

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

Brain tumours and stroke

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

Diabetes

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

Hypertension

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

High Cholesterol

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

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

Heart Problems

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

Several Sclerosis (MS)

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

Thyroid

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

Inflammation

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

Cancer

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

REFERENCES:

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

For more details, kindly visit below.

Are Exercise helpful in managing parkinson’s symptoms.

Are Exercise helpful in managing parkinson’s symptoms.

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

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

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

Symptoms of Parkinson’s disease

Typical signs of Parkinson’s disease include:

  • tremors
  • slow motion
  • limb rigidity
  • balance and gait issues.

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

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

Exercise as treatment

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

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

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

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

Different types of exercise

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

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

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

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

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

Studies selected for research

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

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

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

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

Analysis of the effects of exercise

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

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

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

Beneficial effects of exercise

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

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

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

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

They discovered what follows:

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

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

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

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

REFEENCES:

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

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Top consequences of loneliness an individual must consider.

Top consequences of loneliness an individual must consider.

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

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

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

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

Why are people lonely?

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

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

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

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

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

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

Symptoms of loneliness

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

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

Diagnosis of loneliness

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

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

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

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

Complications

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

Chronic disease

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

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

  • chronic disease
  • elevated cholesterol
  • psychological distress
  • diabetes
  • depression

Sleep pattern

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

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

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

Depression

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

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

Stress

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

Tips to Prevent and Overcome Loneliness

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

These are some suggestions for avoiding loneliness:

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

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

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

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

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

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

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

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

REFERENCES:

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

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