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How can consuming eggs protect the heart?

How can consuming eggs protect the heart?

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

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

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

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

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

Do eggs raise cholesterol levels?

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

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

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

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

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

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

How many eggs is it safe to eat per day?

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

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

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

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

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

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

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

Are eggs good for heart health?

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

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

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

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

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

Risk could vary for different groups

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

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

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

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

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

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

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

Is better to eat only egg whites?

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

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

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

Health benefits of eggs

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

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

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

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

REFERENCES:

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

For more details, kindly visit below.

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

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

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

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

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

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

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

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

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

Different types of blood thinners

Several forms of blood thinners include:

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

Tips for using Blood thinner

Prevent Falls and Bumps

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

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

Maintain a Schedule

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

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

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

Learn About Your Drugs

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

Cut With Care

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

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

Take a test

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

Make Your Medical Team Aware

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

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

Take Care When Using Your Teeth

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

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

Consider the side effects

Blood thinners can sometimes result in:

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

If you experience any of these, contact your doctor.

Having supplies on hand

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

REFERENCES:

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

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Can you workout while doing an intermittent fast?

Can you workout while doing an intermittent fast?

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

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

Exercise while fasting

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

Loss of weight

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

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

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

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

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

Autophagy

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

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

Anti-aging

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

Why it might not be effective?

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

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

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

Types of intermittent fasting

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

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

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

Planning the workout

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

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

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

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

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

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

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

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

Safety tips

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

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

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

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

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

REFERENCES:

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

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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

For more deails, kindly visit below.

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

For more details, kindly visit below.

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

For more details, kindly visit below.

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

For more details, kindly visit below.

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/

For more details, kindly visit below.