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The natural peptide could help tackle obesity and diabetes.

The natural peptide could help tackle obesity and diabetes.

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Smaller versions of proteins known as peptides can serve a variety of functions. This includes the potential to lessen the effects of ageing, reduce inflammation, or stimulate the creation of new muscle.

In 2015, scientists made the discovery of a kind of peptide known as PEPITEM and recognized its role in the adiponectin-PEPITEM pathway. It controls the onset and severity of autoimmune or chronic inflammatory disorders.

The potential for this peptide to provide a game-changing treatment for numerous diseases has just been discovered by new study in animal models.

The study suggests that the peptide may reduce the risk of type 2 diabetes and. Other illnesses are connected to obesity, like fatty liver disease.

Obesity alters the metabolism of adipose (fat) tissue significantly, damages the pancreas, reduces insulin sensitivity, and finally results in hyperglycemia (high blood sugar), which is the primary cause of type 2 diabetes.

It also causes a low-grade inflammatory response throughout the body. This encourages the infiltration of white blood cells into a variety of tissues, including visceral adipose tissue. It is a deep-lying fat deposit that surrounds organs like the liver and gut, as well as the peritoneal cavity, a thin membrane that encloses the gut.

According to a recent study, the adiponectin-PEPITEM pathway connects obesity, the related low-grade inflammatory response, and changes in the pancreas that take place before the onset of diabetes. The study was published in Clinical and Experimental Immunology.

To see if the effects of a high-fat diet on the pancreas could be avoided or even reversed, the researchers used a mouse model of obesity and a slow-release pump to inject the peptide PEPITEM.

When PEPITEM was given to mice on a high-fat diet, the researchers discovered that this significantly decreased the size of the insulin-producing cells in the pancreas. Also, the quantity of white blood cells in the visceral adipose tissue and peritoneal cavity as compared to the control group.

Small protein impacts some effects of obesity

The adiponectin-PEPITEM pathway, which is important in regulating the onset and severity of auto-immune and chronic inflammatory illnesses, is where the peptide employed in this study plays a part.

Obesity can have a variety of negative impacts on the body. This includes altering the metabolism of adipose tissue (fat), harming the pancreas, decreasing insulin sensitivity, etc. Ultimately causing the high glucose levels associated with type 2 diabetes.

But, it also triggers a low-grade inflammatory response, causing white blood cells to flow into visceral adipose tissue, which surrounds organs like the liver and gut, as well as into the area of the abdomen that houses the intestines, stomach, and liver (peritoneal cavity).

In the latest research, which was released on March 9 in the journal Clinical and Experimental Immunology, mice were administered PEPITEM in addition to a high-fat diet.

The size of the pancreatic beta cells that produce insulin was reduced in mice who received the peptide as compared to those who did not. Also, they noticed a reduction in the quantity of white blood cells in the peritoneal cavity and visceral adipose tissue.

“Our results show us that PEPITEM can both prevent and reverse the impact that obesity has on metabolism,” study author Asif Iqbal, PhD, an associate professor at the University of Birmingham’s Centre of Cardiovascular Sciences, said in the release.

The next step, he continued, is to transform these promising findings into human-useable treatments.

Reversing obesity

Dr. Christoph Buettner, an endocrinologist and professor of medicine at the Rutgers Robert Wood Johnson Medical School in New Brunswick, New Jersey, told Healthline that experts have known for many years that obesity and diabetes are connected with elevated inflammation.

In contrast, “although in mice various medications that particularly lower inflammation have demonstrated to also reduce obesity and diabetes, in humans—where obesity is also typically related with inflammation—the facts are much less clear,” he noted.

The current study’s findings imply that PEPITEM may be effective in lowering some of the negative consequences of obesity, including the growth of insulin-producing beta cells and the accumulation of white blood cells in particular regions.

Yet, mice given PEPITEM still put on weight when given a high-fat diet. The researchers added that there was “no effect” on fasting glucose tolerance or insulin resistance, both of which are impacted in type 2 diabetics.

“To me, that suggests that this is an anti-inflammatory treatment that is unlikely to have a meaningful effect on either obesity or high blood sugar,” said Buettner.

Aiding in type 2 diabetes prevention

This could “potentially be a useful additional tool for patients regarding the prevention or treatment of type 2 diabetes, especially as related to the decrease in enlargement of the beta cells,” according to Nicole Anziani, a registered dietitian, certified diabetes care and education specialist, and senior clinical manager for Cecelia Health who was not involved in the study.

For the purpose of examining PEPITEM’s effects on obesity, Anziani noted that the mice used in the study were fed a high-fat diet either before or during the administration of PEPITEM.

Anziani emphasised that it’s crucial to recognise that obesity has a complex aetiology, which means it can be brought on by a variety of variables and isn’t always related to a high-fat diet. Moreover, Anziani emphasised that obesity was “more than just a biological phenomenon.”

Discovering the root of obesity

While it’s great that there are more options for patients to help with the biochemical aspects of obesity and preventing systemic inflammation, especially when there may already be pancreatic damage present, Anziani told us that it’s also crucial to acknowledge the behavioural and social aspects related to the development of obesity and other related ailments.

To properly understand these pathways, she continued, “additional research into the relationship between inflammation and obesity is still needed.” “Although this therapeutic strategy is being examined to get to the underlying cause of obesity-related disorders,” she noted.

While stating that “additional studies would be required,” Dr. Bosa-Osario concurred and said that “the findings appear encouraging.”

PEPITEM might be a useful treatment target for additional causes, he added. “While the body can make a bioprotein comparable to PEPITEM, it can be made in a lab and administered to patients. He remarked, “That’s exciting.

Currently authorised effective weight loss medications

Several medications have previously been approved to treat obesity, but more research is required to determine whether PEPITEM will be useful in the management of illnesses linked to obesity, such as type 2 diabetes.

This contains semaglutide, a type of medication known as a GLP-1 agonist (brand names Ozempic, Wegovy, and Rybelsus). Those who took semaglutide in clinical trials saw weight loss and a decrease in inflammation. In one trial, participants lost up to 14.9% of their starting weight.

Yet according to Buettner, “it does not imply that [these drugs] function by reducing inflammation” because they aren’t often thought of as anti-inflammatory medications. As an alternative, “they function in the brain to decrease appetite and balance the autonomic nerve system,” he said.

Some medications also have side effects, including nausea, diarrhoea, vomiting, and stomach pain. Buettner is therefore concerned about whether people will be able to handle these medications over the long term, which may be necessary to assist people in maintaining a healthy weight throughout their lives.

That’s why other medications to treat obesity are still needed, he added, including ones that function through different mechanisms than GLP-1 agonists and don’t have the adverse effects of those treatments.

According to Buettner, “for now, the tolerance for the adverse effects is still high, but with time, patients may become dissatisfied with the [lower enjoyment of eating food].”

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Explore the worst habits for your joint pain.

Explore the worst habits for your joint pain.

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Wear anything intermittently all day, every day for decades. Also, it will eventually begin to exhibit signs of wear and tear. As an illustration, consider the cartilage that serves as a bolster between your bones.

According to Angelie Mascarinas, M.D., a physiatrist at the Hospital for Special Surgery with headquarters in New York City, the risk of acquiring osteoarthritis, a degenerative joint condition, rises with age. According to the Centers for Disease Control and Prevention (CDC), osteoarthritis is the most common type of arthritis and affects around 50% of persons over the age of 65.

There is little you can do to stop time from moving forward. However, there are many lifestyle adjustments you can make to give your joints some extra TLC.

Smoking

Despite the fact that you probably don’t need one more, here is one to stop smoking: Your joints experience damage from smoking. When nicotine constricts blood vessels, less oxygen and vital nutrients can reach the joint cartilage. This affects the health of the cartilage. Due to the fact that cartilage gets its nutrition from the fluid around the joint and the nearby bone, Mascarinas explains that this may cause cartilage to deteriorate.

Other than that: As it turns out, smoking increases your chance for osteoporosis, a condition that causes brittle bones. Seniors who smoke are 30 to 40% more likely than nonsmokers to shatter their hips, according to the American Academy of Orthopaedic Surgeons.

A physically inactive lifestyle

There are several ways that sedentary behaviours are detrimental for your joints. According to a study in Arthritis & Rheumatology that monitored more than 1.7 million people for more than four years, it is difficult to maintain a healthy weight and excess pounds are harsh on your joints, especially those in the hips, hands, and knees. Knees are particularly prone to injury. Almost three to five times as many participants who were obese, defined as having a body mass index of 30 or greater, developed knee osteoarthritis. According to one study, decreasing 1 pound of body weight relieved the knees of 4 pounds of pressure.

Regular sitting “also causes muscle tension in the hips and legs and weakens the muscles that stabilise the core,” according to Mascarinas.

Aim for 30 minutes of joint-friendly activity five days a week to counteract everything mentioned above. Walking, water aerobics, and swimming are a few moderate, low-impact sports that are gentle on the joints, according to Mascarinas. Avoid deep lunges and squats, jogging, repeated jumping, and sports like basketball and tennis. These acitivities require quick twists and abrupt stops if you have osteoarthritis.

Overdoing exercise

Weekend warriors pay attention: Your joints won’t benefit from trying to fit a week’s worth of workout into one weekend. A skilled orthopaedic foot and ankle specialist in Indianapolis once observed, “There’s a good medium between training our muscles and not overdoing the load on the joints.

According to studies, people with arthritis who maintain healthy muscles do a significantly better job of managing their condition. By combining strength training with cardiovascular exercise, you can find the sweet spot. Professionals assert that even 70, 80, and 90-year-olds can still experience positive muscle reactions from weight-training routines. According to research, it’s simpler to perform daily tasks like getting out of a chair, climbing and descending stairs, and potentially even lowering one’s body temperature.

Carrying a heavy load

It should come as no surprise that heavy lifting wears down your body, whether you’re carrying a fully-loaded tote bag every day or picking up your growing grandchild on those once-a-month visits. And it exacts a specific toll on your joints. “Carrying objects that are heavy creates imbalance throughout the body,” as said by professionals. Additionally, these imbalances “create torque or stress on the joints, which over time may further deteriorate the cartilage.”

Of course, determining a “heavy” load is the tricky part. According to experts, “any amount of weight that requires more than one hand to pick it up” should be taken into account. When lifting or carrying objects, be safe and use the palms of both hands, or use your arms in place of your hands, advises a professional organisation. Hold goods close to your body, which is less stressful for your joints.

Eating foods that cause inflammation

All the usual suspects are on the table: red meat, white sugar, French fries, Coke, and pastries. According to doctors, eating these foods can make joint pain worse. However, foods high in omega-3 fatty acids, such flaxseed oil and cold-water fish like salmon and mackerel, are thought to be anti-inflammatory and can help soothe inflamed joints. According to a study published in Rheumatology, which identified a connection between high cholesterol and knee and hand osteoarthritis, leafy greens are also advised, as are cholesterol-lowering foods like almonds, pistachios, and walnuts.

If you have joint pain, a specialist advises including foods like olive oil, berries, and salmon in your diet. According to her, studies have also shown a link between foods high in beta-carotene, fibre, magnesium, and omega-3s and decreased inflammation. Limiting pro-inflammatory foods like red meat, sweets, and dairy can also lessen joint discomfort, according to research.

Bad posture

While sitting posture is crucial for joint health, excellent posture should be adopted constantly. For instance, when walking, make careful to maintain a straight back, a set of level knees, and a set of backward-facing shoulders. Your joints will experience less strain as a result, which will make them less susceptible to fatigue and deterioration. Consider utilising seat cushions or lumbar supports when you have to sit for extended amounts of time to assist your spine stay in the right position.

Strength Training Ignored

We lose bone mass as we get older, which increases our susceptibility to fractures and diseases like arthritis. Fortunately, consistent strength training reduces the pace of bone deterioration and may even stimulate the formation of new bone. For this reason, it’s a good idea to include a few strength exercises to your normal exercise programme. You can still workout even if you have limited mobility. Use these seated chair exercises in your everyday regimen by trying them out.

Taking a Nap on Your Stomach

Even though everyone has a varied sleeping pattern, some are better for our bones than others. While both sleeping on your back and your side have advantages and disadvantages, sleeping on your stomach is the worst for your spine’s health. This makes us turn our necks while we sleep, which puts tension on our muscles and bones. Moreover, it causes longer-lasting vertebral pinching. Positioning pillows are a terrific tool to maintain your body in the right position during the night and relieve pressure from troublesome regions.

Finger Texting

De Quervain’s Tendonitis, also referred to as “texting thumb,” is a condition that develops over time as a result of repetitive motions like typing or texting that wear down your joints. Although it pays to be aware of how it’s impacting your body, it doesn’t imply you should quit doing it. Avoid using your thumbs for texting as much as you can to save the joint there from further stress. Instead, text with the tips of your other fingers.

If you already suffer from Texting Thumb, try wearing a thumb splint to decrease symptoms.

Excess weight

Obese or overweight people are more likely to get joint problems in their ankles, knees, and hips. The cause is rather straightforward—since each of these joints must support a higher weight, they all tend to deteriorate more quickly. There are many simple actions you may do to live a better lifestyle and lose weight; take a look at these:

  • Put on a fitness monitor.
  • Engage in daily exercise
  • Log your calorie consumption while working with a dietitian.
  • Work with a personal trainer
  • Track & Monitor Your Progress at Home
  • Establish manageable, gradual goals.

High-Heel Shoes

Even the most comfortable pair of heels can be just as detrimental for your joints as an uncomfortable pair of shoes. They affect everything from your ankles, to knees, to your lower back, creating extra strain on all these joints as you walk. Even an increased risk of osteoarthritis might be experienced by women who regularly wear high heels. While obviously not a cure, high heel insoles can assist to reduce some pain and distribute weight – if you must wear heels, consider A Pair of These for some protection.

Reduce Joint Pain

You can enhance your joint health by changing bad habits in addition as cutting back on them. To take control of your joint discomfort, try these solutions.

  • The best option for people seeking an immediate relief from joint discomfort is Pain Cream. To feel its effects, simply rub it where it is required.
  • Simple remedies like ice packs and heating pads can help speed up the healing process and lessen acute pain. Using them prior to or following exercise is extremely beneficial.
  • The ideal technique to guarantee that you receive the support you require while jogging or walking is using insoles. They encourage a healthy walk while reducing any current joint pain.
  • Compression items, such compression gloves and compression knee braces, are an excellent technique to relieve joint discomfort while stabilising the joint to prevent more joint pain.

REFERENCES:

  • https://www.webmd.com/arthritis/ss/slideshow-arthritis-joint-badhabits
  • https://centerforspineandortho.com/health-wellness/the-6-worst-habits-for-your-joints/
  • https://www.vivehealth.com/blogs/resources/healthy-joints
  • https://www.hss.edu/newsroom_susan-goodman-discusses-iimpact-of-bad-habits-on-rheumatoid-arthritis.asp

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Brain’s recycling system breaks down in Parkinson’s Disease

Brain’s recycling system breaks down in Parkinson’s Disease

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A recent study suggests that the usual house-cleaning activity of neuronal cells may fail in Parkinson’s disease. A buildup of damaged proteins in brain synapses, which may eventually result in patches of dead neurons, is one of the symptoms of Parkinson’s disease.

According to a study done on fruit flies called Drosophila, a calcium surge in healthy brain synapses starts the cleaning process by causing a protein that causes cells to throw away the waste. But, when a gene mutation known to cause Parkinson’s disease is present, the protein does not react to calcium’s signal as it should, and synaptic cleanup is not successful.

According to a recent study, the typical process for getting rid of broken-down proteins in brain cells is disrupted by a gene mutation linked to Parkinson’s disease. As a result, synapses may accumulate debris, which could lead to Parkinson’s symptoms.

Researchers used Drosophila, or fruit flies, to explore how calcium releases in neurons cause autophagy or cell cleaning, and how a gene mutation prevents this release.

In the synapses of persons with Parkinson’s disease, abnormal protein clumps called Lewy bodies are discovered. These Lewy bodies are mostly made up of clumps of the protein alpha-synuclein. Normally, alpha-synuclein participates in the communication between brain cells. Misfolded alpha-synuclein proteins, on the other hand, clump together and destroy neurons, leaving dead brain cells in their wake.

Dr. Warren D. Hirst of Biogen claims that the idea that Parkinson’s is brought on by a malfunction in autophagy is not new. The new study, however, meticulously outlines the potential culprits and underlying mechanisms of autophagy’s failure. (Dr. Hirst did not take part in the research.)

Parkinson’s disease

After Alzheimer’s disease, Parkinson’s disease is the neurodegenerative condition that is most frequently diagnosed. Parkinson’s disease affects almost one million Americans, and by 2030, that figure is projected to reach 1.2 million. Parkinson’s disease affects about 10 million individuals globally. In the United States, almost 90,000 new cases are diagnosed yearly.

Critical basal ganglia dopamine-producing neurons die in the disease’s advanced stages. This area of the brain regulates movement.

The primary signs of Parkinson’s disease are:

Parkinson’s disease may also result in skin concerns, bladder problems, constipation, trouble eating, chewing, and communicating, as well as sadness and other emotional disturbances.

The majority of Parkinson’s patients are over 60 years old, while 5% may be diagnosed earlier. The extent to which the condition may be inherited is unclear.

It’s crucial to remember that everyone is affected by the ailment differently; some people may have more severe symptoms, such as losing all mobility, while others may still just have mild symptoms. Although there is no known cure for Parkinson’s disease, there are treatment options that can help manage the symptoms, including drugs, deep brain stimulation (DBS), and treatments.

Parkinson’s disease may also result in skin concerns, bladder problems, constipation, trouble eating, chewing, and communicating, as well as sadness and other emotional disturbances. The majority of Parkinson’s patients are over 60 years old, while 5% may be diagnosed earlier. The extent to which the condition may be inherited is unclear.

It’s crucial to remember that everyone is affected by the ailment differently; some people may have more severe symptoms, such as losing all mobility, while others may still just have mild symptoms.

Although there is no known cure for Parkinson’s disease, there are treatment options that can help manage the symptoms, including drugs, deep brain stimulation (DBS), and treatments.

Calcium, autophagy, and Parkinson’s risk

It is “a basic mechanistic work taking a mutation that is known to raise the incidence of Parkinson’s, and investigating what that mutation does in a fruit-fly model of Drosophila,” according to neuroscientist Dr. Santosh Kesari, who was also not involved in the study.

The researchers discovered that the earliest indirect trigger of autophagy in Drosophila was an influx of calcium at brain synapses. Also, they found that these synaptic calcium surges can be brought on by either neuronal activity or by depriving cells of amino acids.

Associate Professor of Neurology Ian Martin, who was not involved in the study, stated, “The authors give considerable data suggesting a role for calcium in the onset of autophagy within Drosophila synapses.

According to Asst. Prof. Martin, “A variety of approaches, including biochemistry, genetics, synaptic physiology, and microscopy, are generally well-supportive in the study of the idea that synaptic autophagy could be coupled to neuronal activity, and that this autophagy is required for neuronal survival.” Autophagy, according to Dr. Kesari, “is the cell’s trash disposal.”

Parkinson’s disease and EndoA

The study then showed that a mutation in the Endophilin-A protein, also known as “EndoA,” which is linked to Parkinson’s disease, is responsible for the relationship between calcium and autophagy.

The endolysosomal system, which includes EndoA, has been linked in other research as a putative early pathomechanism causing Parkinson’s disease and alpha-synuclein aggregates.

Normally, the calcium influx increases EndoA’s flexibility, allowing for the creation of the autophagosomes that power autophagy. However, the study discovered that in those who have the Parkinson’s-related mutation, the calcium influx makes EndoA stiffen, and this stiffness prevents the creation of autophagosomes, which in turn prevents autophagy.

So, the new work is distinctive in two ways: it focuses on autophagy particularly at synaptic terminals and shows how the Parkinson’s disease-related gene mutation prevents the process from starting.

Making use of the study’s insights

According to studies from human post-mortem tissue, Asst. Prof. Martin said that the idea that autophagy failure plays a role in Parkinson’s is validated. Beside EndoA, Parkinson’s disease is also thought to be caused by pathogenic mutations in proteins including alpha-synuclein and LRRK2.

Autophagy abnormalities are frequently implicated in Parkinson’s disease-related neurodegeneration, according to genetic studies.

In conclusion, Dr. Kesari remarked, “We need to think about how we can use this information to improve autophagy.” The next phase of the research with human cells is still to be completed.

A crucial, $64,000 question, according to Dr. Hirst, is how to accomplish this. The field is still looking for agents that boost autophagy. This still presents difficulties.

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Latest kind of food that helps with anxiety.

Latest kind of food that helps with anxiety.

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The brain can benefit from some foods, like almonds, and herbs, like chamomile, which may also help with anxiety symptoms. With 7.3% of the world’s population experiencing anxiety, it is one of the most common mental health illnesses.

It’s an all-encompassing phrase used to describe a number of disorders. This includes social anxiety disorder, generalised anxiety disorder, and phobias. It is typically characterised by persistent feelings of tension, worry, and nervousness that can interfere with daily life.

Medication is frequently needed as the primary form of treatment in many situations. There are, however, a number of methods you can employ to lessen the symptoms of anxiety, from exercise to breathing exercises.

In addition, there are a variety of foods you may eat to boost brain health and lessen the severity of your symptoms, especially whole grains. Also, there are a variety of foods you can eat that, mostly because of their brain-boosting qualities. This may assist maintain brain function and lessen the severity of your symptoms.

Millions of individuals throughout the world suffer with anxiety, which is a common condition. There are many different symptoms, and some people only sometimes encounter them. Yet, a person may develop generalised anxiety disorder if they have symptoms for more than six months (GAD).

Physical and psychological signs of GAD include:

  • fear
  • tension
  • excessive anxiety about regular issues and events
  • irritability
  • having trouble concentrating
  • challenges with connections in work, in society, and personally
  • increased heart rate and chest pain
  • skeletal tension
  • chest constriction

Medications and talk therapy, such as cognitive behavioural therapy (CBT), are frequently used by doctors to treat GAD. Some traditional therapies occasionally have short-term success rates. Yet, some studies indicates that healthy eating may aid with symptom improvement.

Salmon

Salmon might help people feel less anxious. It contains nutrients, such as vitamin D and the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid. They supports brain function (DHA).

These nutrients might assist in regulating the sedative and calming neurotransmitters serotonin and dopamine.

A diet high in EPA and DHA in particular is linked to lower levels of anxiety. These fatty acids are thought to be able to prevent brain cell malfunction. This is frequent in anxious persons, as well as inflammation.

This may also help your brain adjust to changes, enabling you to deal with pressures that bring on anxiety feelings more effectively.

Chamomile

An herb called chamomile may help people feel less anxious. It has anti-oxidant and anti-inflammatory qualities, which might help reduce anxiety-related inflammation.

Although the exact mechanisms are unknown, chamomile is thought to assist in the regulation of neurotransmitters involved in mood. This includes serotonin, dopamine, and gamma-aminobutyric acid (GABA).

The hypothalamic-pituitary-adrenocortical (HPA) axis, a crucial component of the body’s stress response, may also be regulated by it. The relationship between chamomile extract and anxiety relief has been the subject of certain studies.

A 1,500 milligramme dose of chamomile extract taken daily in a 38-week randomised study of 179 patients with (GAD). This results in a considerably better improvement in symptoms than those who did not take it.

Similar findings were made in a previous 2012 study, which found that people who took chamomile extract for eight weeks reported fewer depressive and anxious feelings. However, due to the study’s small sample size, cause-and-effect could not be proved statistically with sufficient strength.

The majority of investigations have been done on chamomile extract, despite the fact that these results are encouraging. The anti-anxiety properties of chamomile tea, which is most frequently drank, need to be evaluated by more recent studies.

Turmeric

Curcumin, a substance researched for its function in supporting brain health and reducing anxiety disorders, is present in the spice turmeric.

Curcumin, which has a high level of antioxidant and anti-inflammatory characteristics. This may aid in preventing brain cell deterioration brought on by oxidative stress and chronic inflammation.

It may also improve the conversion of alpha-linolenic acid (ALA), an omega-3 present in plants, to DHA. Also, it can raise DHA levels in the brain, according to animal research.

A daily intake of nano-curcumin, a smaller, more accessible version of curcumin, for 8 weeks led to considerably lower anxiety scores when compared to a placebo. Tis is as per double-blind, randomised research of 80 diabetics.

Anxiety levels were shown to be significantly reduced when 1 gram of curcumin was taken daily for 30 days instead of a placebo. This is as per another small, randomized crossover research. Although encouraging, the majority of studies focused on the effects of curcumin supplements rather than turmeric-derived curcumin. As a result, more study in this area is required.

Having said that, include turmeric in your diet is unquestionably worthwhile. Try combining curcumin with black pepper to improve absorption.

Dark chocolate

Moreover, adding some dark chocolate to your diet may reduce anxiety. Flavonols, which are plant-based chemicals with antioxidant properties like epicatechin and catechin, are found in dark chocolate.

According to certain studies, the flavonols in dark chocolate may have neuroprotective and beneficial effects on brain health. In instance, flavonols may improve cell-signaling pathways and boost blood flow to the brain.

Your ability to cope with stressful conditions that can cause anxiety and other mood disorders may improve as a result of these effects. Moreover, some studies contend that the benefits of dark chocolate for brain health may simply be a result of the substance’s comforting flavor for people. This refers to people who suffer from mood disorders.

One cross-sectional study with 13,626 participants discovered that those who ingested dark chocolate had significantly fewer depressive symptoms than those who ate little to no dark chocolate. Also, a review of nine studies found that consuming goods high in cocoa could elevate mood and affect in the short term.

This is encouraging, but more analysis of the long-term benefits of dark chocolate on anxiety and mood is required. Also, since it has a lot of calories and is simple to overeat, dark chocolate is best enjoyed in moderation. Enjoy a 1- to 1.5-ounce serving at a time for optimal results.

Yogurt

Certain yogurt varieties contain probiotics or good bacteria. This may enhance your physical and mental health among other elements of your wellbeing.

Probiotics may help the gut-brain axis, a complex connection connecting the gastrointestinal tract and the brain. Although, the fact that this area of study is still in its infancy. In example, evidence indicates that favourable gut flora may be associated with improved mental health.

Moreover, probiotic foods like yoghurt may improve mental health and cognitive performance by lowering inflammation and raising the production of neurotransmitters that improve mood, like serotonin.

Anxiety, stress, and quality of life were all found to be enhanced in one research of postmenopausal ladies who ate probiotic yoghurt every day for six weeks. Further human studies are required to investigate the precise link between yoghurt eating and anxiety, despite the field of study being quite promising.

The presence of probiotics in yoghurt varies widely, which is another key distinction. Choose a yoghurt with live active cultures stated as an ingredient for the probiotics advantages. Further human studies are required to investigate the precise link between yoghurt eating and anxiety, despite the field of study being quite promising.

The presence of probiotics in yoghurt varies widely, which is another key distinction. Choose a yoghurt with live active cultures stated as an ingredient for the probiotics advantages.

Green tea

The amino acid L-theanine, which is present in green tea, has been investigated for its potential benefits on anxiety and brain function.

Participants who drank a beverage containing L-theanine reported considerably lower subjective stress and lower levels of cortisol, a stress hormone associated to anxiety, in a double-blind, randomised research.

The ability of L-theanine to stop nerves from becoming overexcited may be the cause of these effects. Furthermore, GABA, dopamine, and serotonin may be increased by L-theanine; these neurotransmitters have been associated with anti-anxiety benefits.

The antioxidant epigallocatechin gallate (EGCG), which has been linked to improved brain function, is also found in green tea. Due to the fact that it raises GABA levels in the brain, it might help to lessen some symptoms.

It’s interesting to note that the combination of L-theanine, EGCG, and additional substances present in green tea appears to play a synergistic function in inducing serenity and reducing anxiety and may be more beneficial when combined than when used separately.

Almonds

Almonds are an excellent source of healthy fats and vitamin E, two nutrients considered to support brain function. In fact, several animal studies have discovered that almonds may lessen oxidative stress and inflammation, which may contribute to the emergence of anxiety.

Several potential mood-enhancing qualities of almonds exist. One study, for instance, discovered a link between higher nut consumption, particularly that of almonds, and a reduction in depressive symptoms.

Males who ingested the most nuts were 66% less likely to experience anxiety than those who consumed the least, according to a different research of 3,172 individuals. Females were not affected by this relationship, though.

In order to comprehend how almonds could affect mood and anxiety, further high-quality studies are required.

Blueberries

Vitamin C and other antioxidants like flavonoids, which have been examined for their potential to enhance brain function and reduce anxiety, are abundant in blueberries.

In a 4-week trial, it was discovered that giving 64 teenagers daily supplements of wild blueberries was associated with reduced self-reported depressive symptoms.

According to several animal studies, some chemicals in blueberries may also lessen the effects of oxidative stress and the symptoms of anxiety and depression.

Additionally, some studies have also suggested that consuming more fruits, such blueberries, may be associated with a decreased risk of anxiety. However, further research is required to assess how blueberries affect anxiety.

Eggs

Tryptophan, a neurotransmitter that may be helpful for anxiety symptoms, is a great source of nutrition in eggs. One study suggested that low amounts of tryptophan and insufficient protein intake, both of which are found in large quantities in eggs, may be linked to increased levels of anxiety.

Around 6% of the required Daily Value (DV) of vitamin D is found in one large egg, another nutrient found in eggs. Low vitamin D levels have been linked to increased symptoms of anxiety and sadness, according to several studies.

Even however, further research is required to fully understand the benefits of eggs specifically with regard to anxiety. Some of the nutrients in eggs may be advantageous.

Other meals that could reduce anxiety

Even though some of the foods on the following list have not been explicitly researched for their anti-anxiety benefits, they are full of nutrients that may help with related symptoms.

Tryptophan, an amino acid that the body converts to serotonin and may help with relaxation and anxiety alleviation, is present in foods including turkey, bananas, and oats.

Meat and dairy products: These are excellent sources of protein and provide necessary amino acids that help make the neurotransmitters dopamine and serotonin, which may help with mental wellness.

Chia seeds: Chia seeds are another another excellent source of anxiety-relieving omega-3 fatty acids, which are known to improve brain function.

Citrus fruits and bell peppers: These foods are high in vitamin C, which has antioxidant characteristics that may help reduce inflammation and shield cells from damage that can worsen anxiety. Citrus fruits and bell peppers also contain a lot of vitamin C.

Although these meals could help you maintain your mental health, they shouldn’t take the place of any prescription drugs or other treatments recommended by a doctor.

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Typical lifestyle habits that can kill your sex lfe.

Typical lifestyle habits that can kill your sex lfe.

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

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

Huddling in bed with your iPad

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

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

Eating much or too late

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

Adding an extra wine glass

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

Allowing your pet to sleep in your bed

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

Being a one-trick pony 

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

Always taking the kids on vacation

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

Putting on your jammies

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

Skipping the gym

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

Not setting aside any “special time”

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

Passing up those small opportunities to connect

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

Waiting for the appropriate time

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

News viewing while in bed

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

Having insufficient sleep

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

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

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

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

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Reports

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

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

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

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

Introduction

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

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

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

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

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

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

A Low-Sodium Diet: What Is It?

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

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

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

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

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

Is too little salt a thing?

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

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

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

Verifying previous research

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

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

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

Some patients may benefit more

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

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

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

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

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

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Treating hypertension with help of the ultrasonic device.

Treating hypertension with help of the ultrasonic device.

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Introduction

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

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

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

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

Reports

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

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

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

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

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

How blood pressure is measured?

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

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

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

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

kidney nerves and high blood pressure

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

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

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

Renal denervation

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

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

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

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

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

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

Not yet, at least not for everyone.

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

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

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

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

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

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Lets explore the latest exercise to relieve knee pain.

Lets explore the latest exercise to relieve knee pain.

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

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

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

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

Exercise and knee pain

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

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

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

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

Stretching exercises

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

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

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

Stretch the leg and heel

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

To perform this stretch

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

Stretch your quadriceps.

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

To perform this stretch

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

Hamstring flex

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

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

To perform this stretch

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

Strengthening exercises

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

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

Half a squat

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

to perform the exercise:

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

Raised calf

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

for this exercise :

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

Hamstring extension

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

for this exercise :

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

Leg elongations

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

to perform the exercise:

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

Straight leg raises

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

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

to perform the exercise:

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

lateral leg lifts

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

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

To complete this activity:

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

Prone leg raises

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

To complete this activity:

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

Other types of exercise for knee pain

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

Some good examples of low-impact exercises include:

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

REFERENCES:

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

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Purple veggies and tubers may have anti-diabetic properties

Purple veggies and tubers may have anti-diabetic properties

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

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

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

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

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

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

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

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

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

Acylated vs. nonacylated anthocyanins

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

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

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

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

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

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

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

Anthocyanins promote gut health

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

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

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

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

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

Anthocyanins lower blood glucose levels

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

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

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

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

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

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

Anthocyanins lower inflammation 

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

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

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

REFERENCES:

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

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Skipping breakfast may compromise the immune system.

Skipping breakfast may compromise the immune system.

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

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

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

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

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

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

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

How fasting affects immune cells?

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

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

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

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

Fasting elicits a stress response in the brain

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

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

Fighting off infection

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

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

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

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

Costs and benefits of fasting

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

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

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

REFERENCES:

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

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