Browsed by
Category: General

People with kidney disease, diabetes may develop heart disease 28 years earlier

People with kidney disease, diabetes may develop heart disease 28 years earlier

Comments 0 Comment

According to a recent study, individuals who have type 2 diabetes, chronic kidney disease, or both may be at higher risk for cardiovascular disease (CVD) 8–28 years earlier than those who do not have these conditions. Type 2 diabetes and chronic kidney disease are parts of the cardiovascular-kidney-metabolic (CKM) syndrome, which has a major effect on the risk of CVD.

These findings could aid in the early diagnosis of CVD in patients and aid in disease prevention. Chronic kidney disease, type 2 diabetes, or both may increase the risk of cardiovascular disease (CVD) 8 to 28 years earlier than people without these conditions, according to a recent study presented at the American Heart Association’s Scientific Sessions 2024.

To ascertain the relationship between age and risk factors linked to CKM syndrome, researchers employed simulated patient profiles. These findings could guide early detection and intervention strategies in CVD prevention, even though they haven’t been published in a peer-reviewed journal yet. Type 2 diabetes and chronic kidney disease are two of the four components of cardiovascular-kidney-metabolic (CKM) syndrome, which increase this risk.

According to current CVD prevention guidelines, if a person has a 7 5% chance of having a heart attack or stroke within the next ten years, their risk is elevated. CKM syndrome is defined by the American Heart Association as the relationship among metabolic diseases such as type 2 diabetes and obesity, kidney disease, and cardiovascular disease.

Developing cardiovascular risk profiles
To represent men and women aged 30 to 79 with and without type 2 diabetes and/or chronic kidney disease, researchers created risk profiles. They estimated the age at which each profile would probably reach elevated CVD risk using the Predicting Risk of Cardiovascular Disease EVENTs (PREVENT) calculator from the American Heart Association. Data from the 2011–2020 National Health and Nutrition Examination Survey was used to create the risk profiles.

An estimated glomerular filtration rate (eGFR) of 44.5, which denotes stage 3 kidney disease, was used to categorize chronic kidney disease. A “yes” answer to the PREVENT calculator question, Any history of diabetes, indicated type 2 diabetes. According to the American Heart Association, almost half of all U.S One in three adults has at least three risk factors linked to CKM syndrome, and all adults suffer from cardiovascular disease (CVD) in some capacity. Early identification of high-risk individuals can enhance primary prevention initiatives and reduce the likelihood of early death from CVD.

According to our research, a person’s age and other medical conditions have a substantial impact on their risk of cardiovascular disease. In particular, people with diabetes or kidney disease have a significantly increased risk of heart disease, even in their 30s, which can now be determined using the PREVENT equations. According to Krishnan, the Pooled Cohort Equations, which began at age 40 and excluded kidney function, could not previously be used to evaluate this.

A better understanding of cardiovascular disease risk, which includes heart attacks, heart failures, and strokes, should be made possible by the study, she continued. Even in the absence of a formal diagnosis, people with borderline high blood pressure, glucose, or kidney function may be at risk for unidentified health issues.

For people with CKM (Cardiovascular-Kidney-Metabolic) disorders like diabetes or kidney disease, these risks manifest earlier. For instance, elevated cardiovascular risk can manifest decades earlier in individuals with CKM, particularly when combined with other conditions, whereas it begins around age 68 for women and 63 for men without CKM.

References:
https://www.medicalnewstoday.com/articles/chronic-kidney-disease-type-2-diabetes-may-develop-heart-disease-28-years-earlier#Developing-cardiovascular-risk-profiles


https://mygenericpharmacy.com/index.php?therapy=82

In Conversation: How to understand chronic pain

In Conversation: How to understand chronic pain

Comments 0 Comment

In recent years, chronic pain has gained recognition as a medical condition in and of itself. This is because chronic pain is a disease process that is so complicated that we are only now beginning to understand what triggers it. However, what is it like to live with chronic pain, and how do the body and brain cope with it?

People often describe their pain as aching, dull, gnawing, burning, sharp, shooting, and piercing. Imagine having to deal with some of this every day until you have no idea what it’s like to go about your day without this constant pain that gradually saps your physical and mental stamina. For many people who suffer from chronic pain, that is their reality.

It could be an internal struggle concealed behind gritted teeth and fake smiles, and some days might be fantastic and some days awful. However, how does chronic pain become, well, chronic? In the most recent episode of our Pain Awareness Month-themed In Conversation podcast, Medical News Today delves into the science of chronic pain with Drs. Tony L. and Hilary Guite. As Joel Nelson, a longtime patient and advocate for psoriatic disease and arthritis, Yaksh, a professor of anesthesiology and pharmacology at the University of California, San Diego, talks about his experience with pain.

Because chronic pain is not life-threatening, it is frequently disregarded as merely a symptom of a more serious issue or not given the attention it deserves. Chronic pain, however, has a social as well as a personal cost. According to studies (), individuals who experience chronic pain may find it difficult to carry out daily tasks and activities and may also have worse general health. Chronic pain sufferers may also experience unemployment or unstable employment.

Chronic pain was not recognized or diagnosed until 2018 when the International Classification of Diseases (ICD) assigned it a code in the draft version of the new ICD-11 coding system. The two types of chronic pain currently recognized by the World Health Organization (WHO) are chronic primary pain and chronic secondary pain.

According to this classification, primary pain is defined as pain that cannot be attributed to or explained by another medical condition. Fibromyalgia and persistent primary low back pain are a couple of examples. A widespread pain disorder that affects at least four to five body parts and lasts for at least three months, but typically longer, fibromyalgia varies from person to person. Since there is no other explanation for the pain, Dr. Dot Guite clarified that it is a form of primary chronic pain.

Conversely, secondary pain results from or is a result of an underlying medical condition. This would include pain from ulcerative colitis, cancer, or arthritis. I began experiencing chronic pain when I was ten years old. And ever since, Joel Nelson told MNT’s In Conversation, “Chronic pain has kind of been an intermittent part of my life right up until the present day. Joel, who is currently 38 years old, has experienced chronic pain for several decades.

I experienced pain for the first time when I had a gravel-like burning sensation in my hip. And the more I used the joint, the worse it got; at one point, he claimed, I was losing some of my mobility. He decided to seek help at that point, just like the majority of people do. Joel asserted that the best way to describe his persistent pain is noise. I have always referred to it as noise because, on the days when the pain is severe, I simply lose the capacity to take in additional information and manage several tasks at once, he said.

In light of my current condition, I believe that the experience’s fluidity is its most significant lesson. In the end, my mobility and limits can vary from anything to the point where I can do more than just walk, and I might be able to run and cycle a little bit like I do now, to possibly needing crutches again the following week. Pain dictates a lot of that. I get a lot of stiffness in the mornings from arthritis, but the pain is what keeps me from doing things. Joel said it’s difficult to predict what will happen next with his chronic pain, likening it to a series of chapters. Researchers have discovered that a gateway receptor known as Toll-like receptor 4(TLR4) may be a governing factor behind the development of chronic pain from acute pain.

We are aware that signaling that is typically linked to what is known as innate immunity can be activated in response to various types of tissue or nerve damage. And the toll-like receptor is one of the mediators of that. It turns out that although those receptors are typically present to detect the presence of foreign bugs, like E. coli, those insects contain a substance known as lipopolysaccharide, or LPS, in their cell membrane. According to Dr. Dot Yaksh, bacteria are the source of that, which is not typically present in our system.

You don’t need to acquire it; you are born with it. It is constantly present. Over the past few years, we’ve discovered that your body releases a variety of substances that will activate those same toll-like receptors, he continued. The central immune system may be primed for elevated pain states by toll-like receptors. The body begins to release products from inflammatory cells in response to damaging stimuli, stressors, or tissue damage, particularly in the gastrointestinal tract or microbiome.

According to him, when this occurs, the products that are expelled from our bodies can activate toll-like receptors. One such receptor is called TLR4, and it is found on both sensory neurons and inflammatory cells. Dr. According to Yaksh, TLR4 activation makes the nervous system more reactive but doesn’t actually cause as much pain.

In addition to this priming, Dr. Dot Guite noted that if additional stressors are present at the time, such as poor diet or psychological distress, this can trigger a series of events that can accelerate the transition to chronic pain. TLR4 activation initiates a cascade, a series of events that will result in increased expression of numerous receptors and channels capable of enhancing the system’s response. When this occurs, the initial tissue damage is followed by this improved response. It only makes the system more reactive; it doesn’t really cause the pain condition. According to him, Joel’s circumstances are consistent with the idea that people can experience different kinds of pain.

That can be made worse by “psychological” stressors, which can intensify a pain state that may actually have a physiological component that we don’t fully comprehend, he continued. Dr. Yaksh, for instance, proposed that Joel’s condition was likely made worse by the stress (and joy) of becoming a father and all the other factors involved, making it more difficult to manage the pain. He emphasized that this did not lessen the reality of the pain.

I believe that Joel’s situation was likely associated with a very strong, emotional component. He explained that the pain condition and the events related to the psoriatic diagnosis and other aspects may have actually established the transition from one state to another, which we call an acute to chronic or chronification of the pain state. According to current theories, pain occurs where the body and brain meet.

The way you mentioned that pain is in the brain is exactly right; Dr. Dot Yaksh stated that everything’s output function originates from the higher centers. It all comes down to how tissue damage affects how the brain perceives pain. Our bodies use pain as a warning system to notify us when there is damage or illness, which is why it is so important to our survival. Following a disease or injury, the surrounding nerves begin communicating with the brain via the spinal cord, urging us to seek medical attention and prevent additional harm.

Following an injury, the body’s organs and tissues suffer damage, which sets off an acute inflammatory response involving blood vessels, immune cells, and other mediators. But occasionally, the nervous system may continue to be distressed or reactive even after the body has healed from the initial injury phase. The body may become overly sensitive to pain as a result. Peripheral sensitization is the term used to describe this increased sensitivity to touch or heat near the injured area.

Dr. Yaksh explained that if I were to jam my finger or if I were to experience something that causes a local autoinflammation of the joint, as Joel did, then that inflammation actually causes the release of factors that make the innervation of that joint more sensitive. Dr. According to Yaksh, everyone goes through this, even if they don’t have chronic pain. He clarified that an otherwise harmless activity, like wriggling one’s finger, can become extremely unpleasant following an injury.

He defined this as a sensitization brought on by inflammation and injury to the periphery, which is subsequently transmitted to the brain via the spinal cord. The brain is now perceiving what would otherwise be a harmless occurrence, producing a signal that suggests, as we say, that bad news is on the horizon. On the other hand, this prolonged reaction to the initial injury can occasionally result in persistent pain that is not restricted to the injured area. Central sensitization is the term for this ().

Joel’s situation is intriguing because it is evident that he has a peripheral problem, whether it be skin inflammation, joint inflammation, or abnormalities in peripheral nerve function. Therefore, Dr. Yaksh explained, that in addition to changes in joint morphology and other similar things, you also get changes that alter how information enters the spinal cord and then travels to higher centers. Additionally, you’ve activated particular populations of sensory fibers that are typically only activated by severe injury.

The spinal cord, which is currently, in a sense, organizing the input-output function from the periphery to the brain, may become reorganized. This would be similar to turning up the volume on a radio; the signal would remain the same, but the volume would increase. The spinal cord can therefore be thought of as a volume regulator.

Additionally, it states that there is bad news. However, we now know that some of the input that travels through the same pathway actually goes to parts of the brain that are unrelated to the source of the pain just that it is severe,” he said. The brain receives information about the location and severity of the pain from these outputs that ascend the spinal cord. According to Dr. Yaksh, the limbic system, also known as the smell brain, is one region where these are processed. He continued by saying that these are brain regions that are actually linked to emotionality in humans.

In addition to causing muscles to tense or spasm, this stress can also alter how the body perceives pain and raise cortisol levels of the hormone. Over time, this could result in pain and inflammation. Over time, this can worsen the pain by contributing to an already stressed nervous system and causing sleep issues, irritability, exhaustion, and depression. Even though acetaminophen, nonsteroidal anti-inflammatory drugs (NSAIDs), and opioids are frequently used to treat acute pain, there are relatively few options for managing chronic pain.

We began by stating that pain originates in the brain. Additionally, your views of the world have a direct impact on you and alter how your brain functions in ways that can be defined experimentally. Therefore, I am not implying that pain is any less real in any manner, shape, or form when I say that it is in the brain. Dr. Yaksh asserted that it is a reality. We now instruct medical students that, you know, a patient may have a condition other than a swollen joint, even if that isn’t the primary diagnosis, he said.

According to Dr. Dot Yaksh, fibromyalgia is frequently treated or managed with mindfulness in therapy. According to him, this does not imply that fibromyalgia lacks a physiological component, and in fact, new research indicates that it is most likely an autoimmune disease, just as real as the presence of antibodies that indicate the existence of an arthritic joint.

Although it’s not something you could become mindful enough to say have surgery done, mindfulness can help the person respond to the type of afferent traffic that’s coming up the spinal cord. However, it may lessen the intensity of some of the factors that are actually causing this heightened reaction. A prime example is fibromyalgia. According to him, mindfulness shows that altering your perspective on your pain condition can help you manage it, but it doesn’t make the pain state any less real.

Joel continued by saying that, from the viewpoint of someone who has chronic pain, it is a journey to see how the body and brain cooperate to maintain pain: Talking about pain and how it resides in the brain is a really delicate conversation, and as someone who has gone through the entire process of being appalled when it was first suggested to undergo pain management, I have also had to understand it to better process it. For me, it completely altered everything.

It’s still unclear what the future of chronic pain treatment will bring. Nonetheless, there is hope that medications will be created to affect receptors like TLR4 in a way that might prevent acute pain from turning into chronic pain and that as time goes on, we will learn more about how psychological processes interact with the neuro-immune interface.

References:
https://www.medicalnewstoday.com/articles/in-conversation-how-to-understand-chronic-pain?utm_source=ReadNext#Mindfulness-and-the-neuroscience-of-pain
https://mygenericpharmacy.com/index.php/therapy,82

Scientists made a healthy diet using highly processed foods

Scientists made a healthy diet using highly processed foods

Comments 0 Comment

The USDA has created a seven-day nutritionally balanced meal plan that is experimental and almost entirely made up of ultra-processed foods. However, a variety of ultra-processed meals have been strongly associated with long-term health problems.

The diet that scientists devised also fell short in terms of providing essential nutrients like vitamins D and E. Unresolved is the question of what constitutes “ultra-processed” food.

American consumption of industrially produced food has increased over the past 20 years, rising from 53.5% of daily calories in 2001 and 2002 to 57% in 2017 and 2018. Many people refer to these items as “ultra-processed foods,” or “UPF.”

These foods may not give enough nutrients because they were created for flavour, affordability, and an extended shelf life, which is connected to chronic diseases.

Nutritional research scientists at the United States Department of Agriculture (USDA) were interested to find out if a person could adhere to the Dietary Guidelines for Americans (DGA) solely from UPF. A proof-of-concept seven-day menu has been shown in a study that the researchers have published.

The menu received an overall score of 86 out of 100 on the Healthy Eating Index (HEI), with 91% of the diet’s calories coming from UPF. It only fell short on two nutritional fronts: salt content and whole grains.

The average American diet only receives a score of 59 on the HEI, in contrast. The menu is an experiment and a case study of the adaptability of DGA recommendations; it is not a real suggested meal plan.

The researchers modified the MyPyramid menu to create their meal in accordance with present dietary recommendations.

The press statement presenting the findings emphasises that additional research is required because existing dietary recommendations are more concentrated on nutritional content than the level or kind of processing involved.

What foods are ‘ultra-processed’?

Determining what UPF are, according to study lead author Dr. Julie M. Hess, a researcher at the USDA’s Grand Forks Human Nutrition Research Centre, is one of the challenges with assessing them.

Our research revealed that several nutrient-rich items, including whole wheat bread, nonfat milk, canned fruit, tofu, fruit juice, and canned fish, might be categorized as ultra-processed.

The researchers worked with outside “graders” who assigned grades to the meals under evaluation based on how processed they were.

“Some of the foods that our graders considered ‘ultra-processed’ that did not end up on our menu were: almond butter, pork loin, smoked oysters, soy milk, cottage cheese, nonfat Greek yogurt, lactose-free milk, and apple juice,” explained Dr. Hess.

Black bean soup, porridge, a baked potato with chilli, tofu stir fry and a steak supper were some of the dishes on the menu. We left out canned mushrooms, canned peas, and applesauce from our menu since our graders thought they were less processed.

A plant-based “meat” burger, pickles, banana chips, sesame sticks, and other things that the researchers thought did not fall into a DNA category were also not taken into account.

Unanticipated foods

“It is also important to note that nutrient-dense foods like beans and legumes, for example, can be considered ultra-processed due to the citric acid or additives added to preserve it,” said Michelle Rothstein, a cardiology nutritionist who was not involved in the study. Even if they are believed to be highly processed, they yet provide health benefits that we must also consider in the overall scheme of things.

“Until the scientific community identifies more precisely what the term ‘ultra-processed’ means, it will not be possible to determine whether ultra-processed foods are healthy or not,” said Dr. Julie M. Hess.

Why a meal plan high in processed foods was developed?

Dr. Hess’ team constructed the experimental menu in accordance with the NOVA system, the most widely utilised system for identifying ultra-processed foods, knowing that the 2025 DGA scientific committee will be talking about UPF.

Dr. Hess said, “My research focuses on discovering and assessing solutions to assist Americans in following recommendations from the Dietary Guidelines for Americans, which means I monitor carefully the activities and conversation linked to the formulation of dietary guidance in the U.S.”

Routhenstein voiced concern that most people lack the nutritional knowledge needed to create the menu.

Rosenstein additionally questioned the realism of some menu selections. As an illustration, strawberry kefir might contain xanthan gum, which is currently regarded as ultra-processed. They are receiving honey-roasted chickpeas with an ingredient that is currently regarded as ultra-processed.

It’s crucial to meet people where they are, she added, and this might be a useful learning tool depending on what’s available.

Routhenstein argued that “This is not an accurate depiction of what is actually available to a person who relies on ultra-processed foods, that would not be available in a low-income neighbourhood.”

Potential risks of highly processed meals

Even if UPFs aren’t well defined, there are plenty of worries about how eating food that has been popularly deemed ultra-processed would affect our health.

In addition to not participating in the study, Dr. Marialaura Bonaccio of the IRCCS Istituto Neurologico Mediterraneo Neuromed in Italy stated that “the well-documented adverse health effects of UPF are not exclusively related to the poor nutritional content of these foods, but are likely triggered by non-nutritional factors, such as food additives, contaminants from plastics, alteration to the food matrix, etc.”

Dr. Bonaccio cited a study of her own in which these issues are covered. According to Rosenstein’s analysis of Dr. Bonaccio’s research, consuming more UPF in one’s diet was linked to an increase in cardiovascular disease and all-cause death.

According to certain research, “UPF is independently associated with e.g., mortality cardiovascular disease, and certain cancers,” claimed Dr. Bonaccio.

Such health impacts were outside the purview of this study. However, Routhenstein issued a warning: “Ultra-processed foods produce an increase in cystatin c, an inflammatory biomarker that raises risk of heart disease, kidney disease, and stroke, regardless of whether they are following a vegan, vegetarian diet, etc.

Dr. Bonaccio stated, “In light of this, I believe that a work exclusively focused on the nutritional quality of UPF, which of course could also be adequate in some cases, is completely misleading.”

Even though Dr. Hess claimed “There is not a consistent or easy to apply definition of what a ‘ultra-processed’ food is,” Drs. Bonaccio and Routhenstein advised individuals to limit their use of ultra-processed meals until more evidence is available.

REFERENCES:

For Alzheimer’s disease medications that have been suggested by doctors worldwide are available here https://mygenericpharmacy.com/index.php?therapy=83

Aspartame: Classified as a carcinogen by health experts?

Aspartame: Classified as a carcinogen by health experts?

Comments 0 Comment

An artificial sweetener called aspartame can be found in diet sodas, chewing gum, and other goods.

Aspartame is anticipated to be identified as a probable carcinogen by WHO officials. However, according to experts, it is unclear how much of the sweetener a person has to ingest to raise their chance of developing cancer.

One of the top health organisations in the world may soon designate a common artificial sweetener, which is included in chewing gum and diet drinks alike, to be potentially carcinogenic.

The International Agency for Research on Cancer (IARC) of the World Health Organisation (WHO) is anticipated to classify aspartame as “possibly carcinogenic to humans” for the first time, according to a Reuters report.

According to Reuters, the IARC decision was reached in June during a gathering of the group’s specialists and is meant to determine whether something poses a risk based on published research. How much of a product someone can safely ingest is not taken into account in the choice.

This year, the JECFA (the Joint WHO and Food and Agriculture Organization’s Expert Committee on Food Additives) committee on additives is also looking into the usage of aspartame. According to Reuters, it started meeting at the end of June, and authorities will make its conclusions public on Friday along with the IARC’s decision.

The aspartame controversy

The disclosures created a rift with significant food producers who frequently use aspartame, mostly as a sugar substitute. Similar IARC decisions in the past have sparked litigation, alarmed consumers, and forced firms to look for substitute substances.

In accordance with recognised daily limits, aspartame is safe, according to WHO regulators since 1981. According to Reuters, an adult weighing 60 kg (132 pounds) would have to consume 12 to 36 cans of diet Coke each day, depending on the amount of aspartame in the beverage, to be at danger.

Other regulatory authorities, including those in the US and Europe, have expressed the same position.

Carcinogenic, probably carcinogenic, potentially carcinogenic, and not classifiable are the four categorization categories used by the IARC. Each level is determined by the quality of the supporting data, not by how hazardous a chemical is in particular.

Products like processed meat, asbestos, and electromagnetic waves from cell phones have all been labelled as potential carcinogens at one point or another depending on use.

Is aspartame a safe artificial sweetener?

Numerous studies on aspartame have been conducted over years. A study conducted on 100,000 persons in France in 2022 found a small increase in cancer risk among those who consumed more artificial sweeteners, especially aspartame.

Aspartame was associated with several tumors in mice and rats, according to a study conducted by the Ramazzini Institute in Italy in the early 2000s.

However, the first study was unable to demonstrate that aspartame was responsible for the elevated cancer risk, and concerns have been raised about the second study’s methodology.

It’s critical to recognize when a product fits into one of the IARC’s four categories, according to Dr. Misagh Karimi, an oncologist who specializes in gastrointestinal malignancies at the City of Hope Orange County Lennar Foundation Cancer Centre in California.

“While hearing about this news regarding aspartame can be perplexing and upsetting, it is crucial to understand that the IARC does not take into account the magnitude of risk of these carcinogens, and a Class 2B carcinogen does not equate to a certain or even possible cause of cancer,” Karimi added.

He continued, “To put it simply, a Class 2B categorization, which aloe vera and nickel are listed under as well, meaning there are some hypotheses and weak evidence leading researchers to suspect that aspartame could probably cause cancer.

Having a balanced diet

Aspartame is included in almost 6,000 food products, according to Melanie Murphy, a licenced dietician and nutritionist who teaches in the nursing programme at the University of California, Irvine. Aspartame is “leaned on” by many people to control their diabetes and weight.

When it comes to food and wellness, everything has a place, according to Murphy. Aspartame consumption has been authorized by the [Food and Drug Administration] at a rate of 50mg per kg of body weight [per day], which is extremely high. For instance, the FDA estimates that a 130-pound person might take approximately 3,200 mg of aspartame per day, or more than 15 cans of Diet Coke.

According to Murphy, aspartame consumption is substantially lower than average. That still leaves open the question of how much is too much.

Given that the FDA’s approval is significantly more than the typical daily use, she added, “based on the science, it’s unclear as to what a reasonable amount could safely be at this point.”

Aspartame is present in some form in 75% of all diet beverages, sugar-free snacks, and sugar-free candies, according to Hejeebu. The main issue with artificial sweeteners is that when consumers believe the food or beverage they are consuming is ‘diet,’ they overindulge. The results are not conclusive, but diet soda intake has been related to diabetes and obesity getting worse.

Hejeebu continued, “Most of the time we don’t even know an artificial sweetener is in the goods we’re buying. Other naturally occurring sweeteners include stevia, xylitol, and monk fruit extract. These might be marginally superior, but we can’t be certain because further research is required.”

Foods that include aspartame

Aspartame is included in other products besides diet soda, according to Matthew Landry, Ph.D., an assistant professor of community health and disease prevention at the University of California, Irvine.

Additionally, it can be found in dessert mixes, frozen desserts, yoghurt, and chewing gum. Even vitamins, supplements, and cough medicines may contain it, according to Landry.

He said, “But that doesn’t mean you can’t find alternatives.” “Knowing what to look for in the grocery store comes first. Processed foods will most likely include aspartame. “The product contains aspartame if either the word ‘aspartame’ or ‘phenylalanine’ is present,” Landry stated.

Anything with the labels “diet” or “sugar-free” probably includes aspartame, he said.

When in doubt, choose whole fruits and vegetables because they don’t contain aspartame or artificial sweeteners and offer a variety of other health advantages including fiber. If you do need to sweeten a food or beverage, think about using honey or maple syrup.

According to Dr. Jessica Jones, an oncologist from Memorial Hermann and UTHealth Houston, there is still no conclusive evidence linking aspartame to cancer. She did, however, provide some suggestions for individuals who wish to ensure that their beverage isn’t raising their risk of developing cancer.

Consider switching fully to water or tea instead of soda, she advised.

REFERENCES:

For Overall health medications that have been suggested by doctors worldwide are available here https://mygenericpharmacy.com/index.php?cPath=77_328

Coffee: Is it energy booster or just a placebo?

Coffee: Is it energy booster or just a placebo?

Comments 0 Comment

The neurological effects of caffeine and coffee consumption were compared by researchers. They discovered that drinking coffee, but not caffeine, enhances brain activity associated with higher-order cognitive function and visual processing.

Could the effects of coffee on enhancing focus and performance be a placebo effect? A recent study comparing the impact of drinking coffee vs only caffeine suggests that might be the case.

Coffee is frequently consumed first thing in the morning to combat fatigue, maintain alertness, and perform well. Approximately 49% of Americans who are 20 years of age and older and who drink coffee do it daily.

Several distinct chemicals in coffee have diverse effects on the brain. The most well-known of these substances, caffeine, is known to stimulate dopamine circuits that improve memory.

Coffee’s neurochemical effects on the brain are well established, but its psychological consequences are less well understood.

For instance, some study indicates that while coffee consumption may have an impact on cognitive function in non-regular drinkers, it has less of an impact on habitual drinkers due to tolerance development.

According to the same research, a significant portion of caffeine’s and coffee’s stimulating effects may be accounted for by the alleviation of withdrawal symptoms following brief abstinence.

It may be easier to comprehend why individuals consume coffee with the help of more research into how coffee affects the brain.

They discovered that the effects of caffeine and coffee on brain function altered “the connectivity of the default mode network.” This shows that caffeine or coffee consumption facilitated the shift from resting to working on tasks, according to a news release.

Active ingredients in coffee

Numerous bioactive substances found in coffee contribute to its potential for substantial health effects.

Many of these substances are antioxidants, which protect your cells from injury from dangerous free radicals.

The key components of coffee are listed below:

  • Caffeine. Caffeine, which is coffee’s primary active component, activates the central nervous system.
  • Acids chlorogenic. Some biological pathways, including blood sugar metabolism and high blood pressure, may benefit from these polyphenol antioxidants.
  • Cahweol and cafestol. These substances are abundant in unfiltered coffee and are present in the natural oil of coffee.
  • Trigonelline. Since this alkaloid molecule is unstable at high temperatures, it transforms into nicotinic acid, or niacin (vitamin B3), during roasting.

However, the concentrations of these ingredients in a cup of coffee can differ.

Effects of drinking coffee as opposed to only caffeine

47 participants who consumed at least one cup of coffee daily were chosen by the researchers for the study. 31 of them were female, and they were all around the age of 30.

Before taking part in the trial, each participant was instructed to refrain from consuming any caffeinated food or beverages for at least three hours.

The subjects were subjected to two fMRI scans in the lab: one before and one 30 minutes after ingesting caffeine or drinking a cup of coffee. Participants were instructed to unwind and allow their thoughts wander throughout the fMRI scans.

In the end, the researchers discovered that in the default mode network (DMN), both coffee and caffeine decreased functional connectivity.

According to the authors, “self-referential processes when participants are at rest” are connected to the DMN. Reduced DMN, according to the researchers, suggests a higher level of readiness to shift from resting to task-context processing.

They also observed that consumption of coffee, but not caffeine, markedly reduced brain connection between somatosensory and motor networks. This may help to explain why people report having better psychomotor function after consuming caffeinated coffee, according to the researchers.

The executive control and visual networks associated with visual processing and higher-level cognitive function, such as working memory, cognitive control, and goal-directed behaviour, were more active after coffee consumption but not caffeine.

Coffee consumption is a sensory experience.

The researchers hypothesised that the sensory experience of drinking coffee may be the cause of the different effects of ingesting caffeine and drinking coffee.

The additional effects of drinking coffee may be explained by the placebo effect, according to Armargo Couture, a registered dietitian nutritionist at Staten Island University Hospital in New York who was not involved in the study:

Because drinking a cup of coffee in the morning is the social custom in this culture, the placebo effect may be effective in this situation. In essence, many people connect their “morning coffee” with “waking up” and getting ready for the day.

“Many people regularly take their morning cup of coffee after getting out of bed before beginning the day, which naturally comes to be connected with being successful. The idiom “don’t talk to me until I’ve had my morning coffee” was coined because preparing for the day with a daily cup of coffee is a shared experience and the social norm, she continued.

However, Couture pointed out that other substances in coffee may potentially be the source of its additional effects.

“Coffee’s terpenes, cafestol and kahweol, and polyphenols, including chlorogenic acids, interact with different brain receptors to boost energy, elevate mood, and instill a motivational attitude. According to a study, coffee’s terpenes and polyphenols contain anti-inflammatory and antioxidant effects that have also been linked to a lower incidence of depression.

Study limitations for evaluating the effects of coffee

Dr. Teixeira pointed out that the study’s significant shortcomings include the absence of non-drinker or decaf-drinker groups as well as the absence of task-related fMRI data or cognitive tests.

“Rather of directly measuring cognitive function, the researchers used fMRI to examine brain connections. The lay media frequently misinterprets things like this, he said.

“It is also unclear how matched the coffee and caffeine groups were regarding sociodemographic and coffee and/or other caffeinated beverage consumption,” he continued.

We also received the following information from Dr. Gregory S. Carter, Ph.D., Associate Professor of Neurology and Head of the Sleep Medicine Section for the Department of Neurology at the University of Texas (UT) Southwestern Medical Centre.

The length of time between consuming coffee or other caffeinated beverages and the fMRI’s operation is the main restriction. The caffeine that has been dissolved takes 50–60 minutes to reach its peak blood concentration. The authors tested after 30 minutes, which is a little early especially when the blood-brain barrier’s relatively swift transit is taken into account.

The results are further constrained, according to Dr. Michael J. McGrath, Medical Director at the Ohana Luxury Alcohol Rehab and a board-certified psychiatrist who was not involved in the study, because the researchers did not examine whether the advantages coffee drinkers enjoy are caused by the alleviation of withdrawal symptoms.

Benefits of coffee consumption

According to Couture, “coffee may benefit your mindset towards goals while improving your working memory and cognition. It increased subjects’ executive control.”

She continued, “Those who struggle with executive dysfunction may find that consuming coffee helps by boosting motivation and working memory.

Dr. McGrath added that the findings demonstrate that some advantages of drinking coffee derive from sources other than caffeine. He pointed out that this suggests that consuming decaffeinated coffee in the morning may help increase alertness and focus.

REFERENCES:

For Energy booster medications that have been suggested by doctors worldwide are available here https://mygenericpharmacy.com/index.php?therapy=83

Increased risk of total mortality linked with loneliness.

Increased risk of total mortality linked with loneliness.

Comments 0 Comment

According to a comprehensive new meta-study, social isolation and loneliness both raise the risk of all-cause mortality.

Additionally, loneliness and social isolation are connected to an increased chance of passing away in cancer patients.

Social isolation, not loneliness, is linked to a higher mortality risk in people with heart disease. A link between social isolation, loneliness, and death has been confirmed by a recent study.

The authors looked into the connections between the two events and deaths from breast cancer, cardiovascular disease, and all other causes.

According to the extensive meta analysis, having a socially isolated lifestyle was linked to a 26% higher chance of dying from any cause than persons who did not have a socially isolated lifestyle.

Although the impact of loneliness was slightly less severe, it was nonetheless alarming: compared to those who were not lonely, those who were lonely for an extended period of time had a 14% increased chance of dying.

An increase in the probability of dying from any cause or from cancer was associated with both social isolation and loneliness. For those with cardiovascular illness, social isolation was likewise linked to an increased chance of passing away.

The meta-study examined the results of 90 distinct research with 2,205,199 participants.

Social isolation vs. loneliness

The study’s finding that social isolation had a bigger impact on mortality than loneliness is one of its more intriguing findings. The two ailments could appear to be similar. But they are not equivalent:

The term “social isolation” is used in the study to describe “an objective lack of (or limited) social contact with other people, and is characterized by a person having a small social network, having infrequent social contacts, or possibly living alone.”

On the other side, “loneliness” is “a subjective feeling of distress, emerging when there is a mismatch between desired and actual social relationships.”

For instance, it is possible to feel lonely in a group of people, even if those people are known, and it is also possible to be socially isolated without experiencing emotions of loneliness.

Effects of social isolation on health

According to Dr. Rosanne Freak-Poli, a senior research fellow in epidemiology at Monash University who was not involved in the study, “two landmark meta-analytical studies have identified that social isolation is a stronger risk factor for mortality than loneliness.”

Without being part in the study, Dr. Angelina R. Sutin, a professor at Florida State University’s College of Medicine, informed us that social isolation can be detrimental for at least a few reasons even when it does not result in loneliness in the individual.

One is that socially isolated person might not have somebody to drive them to the doctor regularly, either because they don’t have transportation or because some procedures call for an assistant.

People are not always aware of changes that are happening to them or when it is time to consult a doctor, Dr. Sutin continued.

Others may be better able to spot changes and obtain the care they require. Dr. Sutin noted that “delaying care can have significant consequences in both cases.”

According to Dr. Freak-Poli’s research, social isolation might lead to some of the harmful reactions linked with loneliness. According to her studies, social isolation and loneliness both have negative consequences on one’s health, including:

  • a high blood pressure level
  • elevated triglycerides
  • obesity and excess weight
  • a lower standard of living
  • unsound mental state

Someone who is socially isolated or lonely is more likely to engage in harmful lifestyle choices, which may exacerbate their situation and make them feel even more alone and alienated, said epidemiologist Dr. Rosanne Freak-Poli.

The impact of technology on social isolation

Our growing reliance on online connections is one reason for social isolation that is frequently brought up in discourse.

For some people, using devices can be socially isolating, while for others it can be a lifeline.

The difficulty now is figuring out when and how online interactions can be good, as well as who will get the most from real-world social interaction as opposed to virtual interaction, she continued.

Dr. Freak-Poli pointed out that the method of internet communication affects whether it is beneficial or harmful.

“Social media can have advantages if it is being used to directly and meaningfully communicate with people,” she said.

According to study, apps like Teams, Zoom, or FaceTime that allow users to see each other’s faces while speaking can increase social interaction, reduce loneliness, and improve overall wellbeing.

Social connections and relationships are beneficial to health

The current meta-study, according to Dr. Sutin, is “a nice summary of that literature and calls attention to the harmful effects of both loneliness and social isolation.”

Additionally, it provides more detailed evidence showing, among particular patient populations, social isolation and loneliness raise the risk of cause-specific mortality. The study emphasises the importance of relationships and social connection as well as the serious implications of not meeting social requirements, according to Dr. Sutin.

Dr. Freak-Poli remarked, “Since they are a part of the human condition, experiencing social isolation and loneliness are regrettably likely inevitable at some point in one’s life.”

Dr. Freak-Poli declared that she thought “initiating social interaction is an achievable goal.”

She claimed to have discovered that engaging in community events at least once a month and keeping in touch with five or more close family members or friends each month can have a significant positive impact on one’s health.

Health effects of severe loneliness

According to Dr. Sutin, loneliness can have a negative impact on health in a number of ways. She noted that lonely people frequently adopt harmful lifestyle habits like:

  • smoking
  • misuse of drugs
  • a rise in sedentary behaviour
  • abandoning activities that stimulate the mind

Dr. Sutin issued a warning that lonely persons “may also be less likely to participate in preventive care and screenings that can both prevent and detect disease at its earliest possible stage, when it is most likely to be treatable.”

We learned about the negative impacts of loneliness on mental health from Dr. Mary Louise Pomeroy, Ph.D., MPH, a postdoctoral research fellow at Johns Hopkins University:

“Loneliness is of particular concern for poor mental health (depression, stress, anxiety), which may lead to a higher risk of mortality through negative health behaviors, either directly (i.e., suicide) or indirectly (e.g., smoking as a social activity or to alleviate boredom or distress).”

Of course, being alone is unpleasant, and persistent stress has been related to a number of health problems.

Although the study’s authors concluded that social isolation posed a higher risk to health than loneliness did, they did not downplay the negative effects of chronic loneliness, which can have an impact on anyone.

Extreme versus infrequent loneliness

Dr. Freak-Poli made the observation that the study is focused on extreme loneliness. “For instance, from a health perspective, feeling lonely one day a week, even if it is regular, is not all that concerning.”

However, Dr. Freak-Poli said, “There is evidence that it is likely to have an impact on their health and well-being if they experience lonely three or more days a week over time. Other studies have shown that the COVID-19 pandemic was associated with an increase in loneliness.”

The majority, if not all, COVID-related social constraints, however, no longer apply depending on where you live. She also mentioned that, in contrast to pre-pandemic days, we are now more aware of how we communicate and socialise.

For instance, after getting perspective from their previously overly busy lives, some people may prefer to socialise less.

In spite of this, the U.S. Surgeon General has issued a warning about a “loneliness epidemic” and a recommendation on the value of social connection. According to Dr. Freak-Poli, she is not shocked.

“COVID-19 altered the way we live our daily lives and increased our awareness of interpersonal interactions. It is now impossible to ignore this awareness of human social interaction, she remarked.

Dr. Freak-Poli came to the conclusion that community services and programmes are gradually being reestablished, and that this may enable people who have recently experienced loneliness make social ties.

REFERENCES:

For Mental disease medications that have been suggested by doctors worldwide are available here https://mygenericpharmacy.com/index.php?cPath=77_478

Children marked packaged food are higher in sugar.

Children marked packaged food are higher in sugar.

Comments 0 Comment

According to researchers, packaged foods targeted toward children had more sugar content and fewer critical elements than other goods. Among the products they looked at, they claimed that cereal and toaster pastries had the most kid-friendly marketing.

According to experts, governments need to regulate product marketing to youngsters and provide greater parental education.

Foods marketed towards children often include more sugar and fewer essential nutrients than foods with less kid-friendly packaging. That is supported by a Canadian study that was just published in the journal PLOS ONE.

Nearly 6,000 distinct food items that were important to kids’ diets were examined by researchers, and they found that 13% of them had marketing targeted towards kids, with the potency of such marketing ranging from product to product.

Although there was a generally poor association between marketing effectiveness and general nutrient levels, the researchers found that the meals that were considered to be the most appealing to children had more sugar content than those in conventional packaging, with an average of 14.7 grams compared to 9 grams.

“While this study found variability in nutritional quality and composition depending on the food category and the nutrient, results showed that in many cases, products with child-appealing packaging were higher in nutrients of concern in particular, total sugars, free sugars, and sodium than products with non-child-appealing packaging,” the University of Toronto and the University of Ottawa researchers wrote in a press release.

Only two food categories—cereal and toaster pastries—had more than 50% of their marketing targeted at children out of all the foods examined. These were some of the goods that were actively sold to children.

Is marketing important?

How does one distinguish between “child-appealing” and unappealing content?

With a formalized system based on a dozen distinct categories, the researchers aimed to overcome this fundamental problem.

“The current lack of standardization in terms of definitions and methodologies for evaluating child-appeal is concerning,” the researchers stated.

According to them, “the specific marketing strategies that were advertised on product packages varied across food categories.” However, fundamental strategies that have historically been utilized in child-friendly marketing, such as using characters and appealing to fun or coolness, were still widely adopted across the sample.

Of course, kids don’t typically buy cereal or pastries for themselves, but kids’ interests often have an impact on their parents’ purchasing decisions.

“The ‘nag factor’ or ‘pester power’ is a term used to describe the influence that children, especially toddlers, and preschoolers, have on their parents’ purchasing decisions,” Agbai said. “Marketers are aware that kids can persuade their parents to buy a product they want by bothering or nagging them all the time. The theory is that the more a youngster requests a product, the more probable it is that the parent will cave and buy it.”

Children may influence their parents’ purchasing decisions, making them a desirable demographic to target for businesses, she continued. “This phenomenon is a potent force in the retail industry,” she said.

Need for more children’s product regulation and education

The researchers recommended that politicians enact more strenuous marketing rules to safeguard children to assist in reducing the promotion of less healthful foods directly to youngsters.

Paediatrician Dr. Daniel Ganjian, FAAP, of Providence Saint John’s Health Centre in California concurred, pointing out that physicians too have a part to play.

Ganjian advised us that parenting and pediatric organizations should publish a best-practices guide for marketing to children. “Parents should only patronize businesses and organizations that adhere to this philosophy.” Asking the government to control the promotion of unhealthy foods to children is another option.

Parents also have a responsibility

For parents, it’s learning what is actually healthy and unhealthy for their children, according to Florida-based dietitian Jesse Feder, RDN, who spoke with us.

“Learning what these foods can do to your kids can help parents understand the severity of the situation,” he continued. “It’s crucial to inculcate healthy eating habits in children and to teach them why some foods are unhealthy and others are beneficial.”

Successful initiatives include, among others, adding nutritional information on menus in American restaurants, expanding access to healthy food in underserved areas, lowering the number of food swamps, and limiting the amounts of drinks and other goods sold at fast food restaurants.

Processed and packaged food safety

Dr. Christine Mulligan, the study’s principal author, claims that packaged foods for kids are extremely harmful and have minimal nutritional value.

“A lot of the products in our grocery stores are highly advertised to youngsters and have quite strong marketing campaigns. Christine Mulligan stated, “Unfortunately, we also discovered that these items are typically much more nutritionally inferior and highly unhealthy than those that aren’t being marketed to children.

Additionally, according to the researchers, the packaged goods that were found to be the most enticing to children were the ones with the highest sugar content, with an average of 14.7 grams as opposed to 9 grams for items with ordinary and unattractive packaging.

Researchers believe that things may get worse.

Given that the study only looked at packaged goods, researchers think that the issues with packaged foods may be even more severe. However, it is concerning because it is unknown how much marketing children actually encounter in daily life.

Kids learn about these items from social media, television, community centers, and other sources. As a result of all these marketing strategies, children become more aware of these products, which hurt their eating habits and contribute to the global epidemic of childhood diabetes, obesity, and other diet-related ailments.

More control of packaged foods for kids.

The researchers claim that to lessen the marketing of packaged goods directly to children, greater regulation and information on kids’ items are required.

To safeguard children’s health and general well-being, researchers contend that tougher regulations should be put in place today against the marketing of packaged foods.

According to Christine Mulligan, these regulations must be strict and all-encompassing to shield kids from these damaging marketing techniques wherever they go to live, play, and eat.

She advised parents to take charge in the interim and make some adjustments at home. Cooking and eating more meals at home can help parents monitor their child’s sugar and calorie intake.

There should be more control over packaged foods for kids. Mulligan also advises discussing with kids how the long-term health effects of companies and marketing strategies can affect them.

REFERENCES:

For high blood sugar medications that have been suggested by doctors worldwide are available here https://mygenericpharmacy.com/index.php?therapy=13

Eating Over 6 Teaspoons of Sugar increases health risk.

Eating Over 6 Teaspoons of Sugar increases health risk.

Comments 0 Comment

Although sugar is a natural component of food, it can also be added during production or cooking.

Understanding the risks of consuming too much sugar is still a work in progress for researchers.

According to a recent comprehensive analysis, sugar consumption is linked to a number of detrimental health effects, such as heart disease and other cancers. People can take action to reduce their use of added sugars and beverages with added sugar.

It’s important to provide the body with the nutrients it requires. To avoid obtaining too much or too little of any one vitamin, careful balancing is required. Although sugar is a nutritional staple, excessive sugar consumption can hurt one’s health.

Intake of dietary sugar was linked to several unfavorable health outcomes. This including as weight gain, gout, type 2 diabetes, cardiovascular disease, and specific forms of cancer. According to a recent review published in The BMJ, the quality of the evidence, nevertheless, varied.

Based on these results, the review authors advise consumers to limit their intake of added sugars to six tablespoons or less per day and to have no more than one sugar-sweetened beverage per week.

Added sugars and natural sugars

A few different forms of carbohydrates fall under the umbrella phrase “dietary sugar.” As an illustration, sugars include glucose, fructose, and lactose. People will obtain some of the sugar they need by consuming foods like fruit or milk, which naturally contain some sugar.

Any sugar that producers or consumers add to foods is referred to as added sugar. Some organisations make suggestions for restricting the use of added sugars based on this distinction.

People cannot completely cut out sugar from their diets because the body needs a certain amount, but the source is crucial. Journalist and licenced dietician Molly Kimball clarified that she was not part in the study.

“Our bodies’ main energy source, including the brain, the central nervous system, and the muscles, is glucose. Your body’s cells require glucose to survive. But since many foods, including proteins and carbohydrate-containing foods like vegetables and whole grains, can be naturally transformed by our bodies into glucose, we don’t need to include extra sugars such as sucrose or glucose into our meals.

In order to provide the best advice on sugar consumption, researchers are still examining the available data.

How dietary sugar affects health?

Over 8,500 articles total, spread across 73 meta-analyses, were considered in this comprehensive evaluation. The review’s authors sought to investigate the effects of dietary sugar consumption on health outcomes. The intake of beverages with added sugar was one particular topic of attention because it might be a substantial source of extra sugar.

The authors of the review discovered a number of negative links between eating sugar and poor health outcomes. They found the following highlights in their research:

Greater body weight was linked to greater consumption of sugar-sweetened beverages. A higher risk of gout, a higher risk of coronary heart disease, and an increased risk of all-cause mortality were all linked to increasing use of sugar-sweetened beverages.

Consuming dietary sugar was linked to an increased chance of developing specific cancers, including as pancreatic, breast, prostate, and total cancer mortality.

Consuming dietary sugar has been linked to a number of detrimental cardiovascular outcomes, such as hypertension, coronary heart disease, heart attacks, and stroke.

They also discovered a few other detrimental links between consuming sugar and 45 different health issues, such as melancholy, oral health issues, and childhood asthma.

The evidence linking sugar consumption to cancer is currently weak, according to researchers, and this subject needs more research. The strength of the evidence supporting the correlations was also inconsistent.

Additionally not engaged in the study, Dr. Felix Spiegel, a bariatric surgeon at Memorial Hermann in Houston, Texas, made the following observations:

The review’s conclusions are strong and compelling. Consuming too much sugar significantly raises the risk of metabolic diseases like diabetes, cancer, heart disease, psychiatric disorders, and dental issues.

Study restrictions

This review did have several shortcomings. First, scientists admit that there was a chance for some publication bias. Second, the researchers were constrained by the limitations of the studies they reviewed and by the variations among the investigations. Studies, for instance, have examined sugar intake using a variety of techniques, many of which have a high potential for data collection errors. Studies also used various methods to calculate sugar intake.

Reviewers were unable to determine the amount of sugar in certain items. The authors also emphasise how crucial it is to look for multiple confounding variables before interpreting results and drawing conclusions.

Because of funding conflicts, some of the analyses that were included had outcomes that should be read with caution. Last but not least, the present reviewers neglected to consider the conflicting objectives of the many studies from the meta-analyses they examined.

Decrease your sugar consumption

People can take action to reduce their intake of added sugars by consulting with medical specialists and other experts as necessary. Although every person has different needs, the findings of this study indicate that restricting added sugars may help prevent some undesirable health effects.

Dr. Spiegel provided the following recommendations for cutting back on sugar intake:

“Reading labels and checking for hidden sugar are two steps to decrease consumption. Avoiding packaged foods is also a great idea. Fruits are a great alternative that is also highly beneficial. Simple grilling or air frying should be used for meat, fish, and poultry without the addition of seasoning or glaze. Instead, use a lot of natural spices. Constantly consuming water is also beneficial. Avoiding sugary alcoholic beverages can help limit overconsumption of sugar.

The natural glucose required to maintain a healthy body will be provided by fruits, vegetables, whole grains, and lean meats. If you do consume packaged goods, check the nutritional labels and be aware of how specific foods affect your daily sugar intake, advised registered dietitian Molly Kimball, who was not involved in the study.

Takeaway

An connection between sugar consumption and 45 health outcomes, such as heart disease, diabetes, obesity, asthma, depression, several malignancies, and death, has recently been discovered by a new meta-review.

Health professionals advise limiting added sugar consumption to 6 teaspoons per day. Fresh or frozen fruit, low- or no-sugar yogurts, sugar-free sweeteners like stevia, and other foods are examples of low-sugar substitutes. Additionally, it’s crucial to pay attention to portion management.

REFERENCES:

For Diabetes medications that have been suggested by doctors worldwide are available here https://mygenericpharmacy.com/index.php?therapy=13

Innovative ways to stay hydrated without drinking water

Innovative ways to stay hydrated without drinking water

Comments 0 Comment

We like a water break as much as the next fitness fanatic after a strenuous workout. But as the temperature rises, it’s critical to pay close attention to our fluid intake throughout the day. Water is, after all, the most crucial nutrient that our body requires.

For optimum performance, your body must maintain adequate hydration. Other than drinking water, there are a number of quick ways to restore your body’s equilibrium and treat dehydration, including eating fruits and vegetables or consuming other liquids.

After engaging in any activity that results in excessive perspiration, such as a strenuous workout, a sauna session, or a hot yoga class, it’s critical to rehydrate.

Rehydrating is essential for avoiding the negative consequences of dehydration whether you have the stomach bug or are recovering from a night of drinking.

Signs and symptoms of dehydration

Your body needs water to function in order for every cell, tissue, and organ to exist.

Water aids in the transportation of nutrients, the elimination of waste, the circulation of blood, and the regulation of body temperature. That implies that if you’re dehydrated, which occurs when you lose more fluids than you take in, your body can’t adequately accomplish these functions.

For instance, vomiting, diarrhoea, sweating, or using diuretic drugs that cause increased fluid loss can all cause dehydration.

Dehydration is more common in some populations than others, including children, the elderly, and those with particular illnesses including diabetes and kidney disease.

Dehydration symptoms and signs include:

  • heightened thirst
  • mouth ache
  • sporadic urination
  • arid skin
  • tiredness
  • dizziness
  • headache

Another typical sign of hydration state is the colour of the urine. Generally speaking, the better hydrated you are, the paler the hue. However, the hue can alter for causes other than your level of hydration, such as food, drug use, and some medical problems.

However, older persons cannot use urine colour as a reliable predictor of hydration, according to studies. Here are some methods for swiftly rehydrating if you’re concerned about your or another person’s level of hydration.

Water

Although it probably comes as no surprise, drinking water is frequently the best and most affordable approach to rehydrate.

Water is the best beverage to consume throughout the day and in particular when you need to rehydrate, such as after a workout because it has no added sweets or calories.

It’s important to note that some people lose more salt through sweating than others due to a variety of variables, including heredity. If you get regular muscle cramps after working out or your perspiration irritates your eyes, you may be a “salty sweater”.

If either of these situations describes you, replace both the fluid and salt you lose via sweat, especially after engaging in vigorous or protracted exercise in warm weather.

But, the sodium you lose through perspiration may readily be restored through a balanced meal unless you’re engaging in a prolonged, intensive activity like an ultra-endurance race in a hot area. However, older persons cannot use urine colour as a reliable predictor of hydration, according to studies.

Here are the five greatest methods for swiftly rehydrating if you’re concerned about your or another person’s level of hydration.

Tea and coffee

Caffeine, a stimulant found in coffee and tea, can temporarily dehydrate you if you consume too much of it since it has a diuretic effect. Yet, moderate use of coffee and tea can be just as hydrating as consuming water and act as an invigorating substitute.

Only at doses of 250–300 mg, or around two to three 8-ounce (240 ml) cups of coffee or five to eight 8-ounce (240 ml) cups of tea, can caffeine become dehydrating.

50 frequent coffee users participated in the trial, consuming 4 cups (800 ml) of coffee with 1.8 mg of caffeine per pound (or 4 mg per kilogramme) of body weight per day. It found no discernible differences in the ability of water and coffee to hydrate.

If you don’t like these drinks pure, you may flavour them with herbs and spices like cinnamon, nutmeg, or lemongrass in your tea or unsweetened almond milk in your coffee.

Low-fat and skim milk

Milk not only contains a variety of nutrients, but it also has good moisturising qualities. High levels of electrolytes are found in milk naturally, which helps keep your body’s water equilibrium.

During vigorous exercise, research has shown that skim and low-fat milk can help you rehydrate just as effectively as popular sports beverages while still offering you protein and other crucial elements.

Milk is a great post-exercise beverage for accelerating muscle repair and regeneration because of the high quality protein it contains. Just keep in mind that drinking milk after exercise may induce bloating and other stomach issues. Moreover, it is not a suitable alternative for those who are lactose or specific milk protein sensitive.

If you are having vomiting or diarrhoea, it might not be a good idea to drink milk, especially full fat milk, as it could make these symptoms worse.

Fresh fruits and vegetables can take days or even weeks to reach your plate. In such period, oxidation may result in nutritional loss. On the other hand, frozen fruits and vegetables are preserved with the majority of their nutrients since they are frozen soon after being harvested.

For instance, a research found that frozen blueberries and green beans had higher vitamin C levels than their fresh equivalents.

Try blending your favourite fresh or frozen fruits and veggies with milk or Greek yoghurt to create a refreshing, nutrient-rich smoothie.

Oral hydration solutions

Specialized formulae known as oral hydration solutions are used to both prevent and cure dehydration brought on by diarrhoea or vomiting.

They’ve also been touted as a way to boost post-workout recovery and avoid or alleviate hangovers.

These fluid-based solutions frequently include sugar, usually in the form of dextrose, as well as electrolytes including sodium, chloride, and potassium. Prebiotics and zinc are two additional components included in certain commercial treatments.

These rehydration liquids aid in replenishing electrolytes and lost fluids, but they can be pricey. Fortunately, you can create your own with the following everyday kitchen items:

  • 1 litre of water in 34 ounces
  • Sugar, 6 teaspoons
  • Salt, 1/2 teaspoon

Conclusion

Your body becomes dehydrated when it loses more fluids than it is consuming. The greatest strategy to stay hydrated and rehydrate is, for the majority of individuals, to drink water.

Coffee, tea, milk, fruits, vegetables, and oral hydration products are other options.

If you have any concerns about your or another person’s level of hydration, don’t be afraid to talk to your healthcare professional.

REFERENCES:

For more details, kindly visit below.

Important ways to consider to avoid afternoon slumps.

Important ways to consider to avoid afternoon slumps.

Comments 0 Comment

The majority of us have experienced highly productive mornings where we finished assignments. Also, worked to clear our inboxes and resisted the impulse to tweet at our coworkers. As 2:00 rolls around, you might as well close the blinds, put on your jammies, and go to bed.

Whenever the afternoon comes around, it’s quite normal to feel extremely exhausted. The noon slump can be caused by circadian rhythms, which have an impact on your sleep patterns.

You may wish to take an afternoon nap because your “sleep signals” actually peak at night and in the afternoon (at around 2 p.m.).

Your energy may also be impacted by other elements, such as what you eat, and how well you’re hydrated. Also, how much time do you spend staring at a screen.

Consider it time to relax on your office chair. Here are some strategies for combating weariness as soon as it manifests.

What is the Afternoon Slump?

As your energy levels drop in the late afternoon, it’s known as the afternoon slump. You may find it difficult to focus at work, lose interest in working exercise, and feel overall lethargic. Also, slow, and unable to think of anything other than snatching up another cup of coffee or fitting in a quick sleep.

Not simply in the mid-afternoon slump do you feel exhausted. Your morals and self-control are compromised, as well as your ability to drive safely.

What Causes the Afternoon Slump?

Contrary to popular perception, a big lunch is not what causes the afternoon slump (but it can be exacerbated by one). Your circadian cycle is to blame.

The internal biological clock in your body is called the circadian rhythm. This clock regulates things like your sleep-wake cycle when your body generates specific hormones. Also, when your body temperature changes on an approximately 24-hour cycle.

Your daily timing can vary, but your generally steady flow of energy takes the form of:

  • You experience grogginess or sleep inertia when you awaken.
  • You experience your initial energy surge in the morning.
  • You have an afternoon blah.
  • In the late afternoon or early evening, you experience a second-wind energy surge.
  • Your activity level decreases till sleep

So, the majority of the time, your body’s biological makeup is to blame for your energy slump in the afternoon. There might, however, be more factors at work.

You might experience afternoon fatigue more than usual if:

  • You haven’t had enough rest.
  • Your circadian cycle is out of whack.
  • You suffer from a sleeping issue such as sleep apnea.
  • You have a medical issue like ADHD that makes it difficult for you to sleep and stay awake.

How to Beat the Afternoon Slump?

Lower Your Sleep Debt

The amount of sleep you owe your body in total is called your sleep debt. It is compared to your sleep demand, which is the amount of sleep per night that is controlled by your genes.

According to one study, the recommended amount of sleep per night is 8 hours 40 minutes, plus or minus 10 minutes. Although 13.5% of people may require 9 hours or more.

To find out your exact number, turn to the RISE app. Your exact amount of sleep is determined by RISE using historical phone use data and proprietary sleep science-based models. The amount of sleep debt you are carrying can then be calculated by the app. To feel and perform at your best, we measure this over the previous 14 nights and advise that you keep it under five hours.

Even while you can always have a fall in energy in the afternoon, you’ll notice it more after a sleepless night or when your sleep debt is high. Reduce your sleep debt to lessen how tired you feel overall and in the afternoon slump.

Sync Up with Your Circadian Rhythm

Your circadian rhythm is what makes you feel so weary in the afternoons, but if you’re not synchronizing your lifestyle with it, you may feel even less energised at this time and throughout the rest of the day. Circadian rhythm may be out of whack if:

  • You work the night shift.
  • You’re living contrary to your chronotype. For example, if you force yourself to get up early while being a night owl. Here, we discuss how to maximize the potential of your chronotype.
  • When your physiological clock and social clock don’t sync. This can happen due to an erratic sleep routine, you get social jet lag. For instance, 87% of us, on average, go to bed two hours later on the weekends than we do during the week.

Schedule Your Day

You can lessen how severely the afternoon slump affects you each day by reducing your sleep debt and synchronizing with your circadian clock. The energy slump is still a normal aspect of your biology, therefore you’ll probably always experience it to some degree.

Working with the slump rather than against it will help you if you can’t overcome it. Employ rise to determine when your daily afternoon slump will occur, and then plan your day accordingly.

For instance, if at all possible, plan simpler work for your afternoon slump, such as administrative duties, emails, and catch-up meetings with low stakes. Reserve laborious chores, like writing, programming, or making presentations, for when your energy is at its highest.

Take a Break

Sometimes, during your afternoon energy slump, you can’t even do simple administrative activities. It’s better to take a break at this point and take a step back.

Take a stroll, finish some pointless housework, or engage in a soothing hobby like reading or listening to music. After you feel more energised and capable of being productive, return to work.

Use your weekend afternoon slump for some peace and quiet. Read a book, watch TV, or snooze with the kids (more on the power of naps below).

According to research, judges tend to make less favourable decisions on cases as the day goes on, but taking a break allows them to refocus. It is preferable to take brief but frequent breaks throughout the day, and to avoid waiting until the end of your schedule. Even taking pauses has been found to keep you focused on your objectives.

Work on a Task

Although if it doesn’t seem like it while you’re exhausted, the afternoon slump may be the ideal time to concentrate on a project that calls for insight, creativity, and problem-solving abilities.

According to research, you might be more adept at these tasks when your circadian cycle is not at its best. Hence, even though the afternoon is typically best suited for simple chores, try working on a challenging job on your to-do list during your afternoon slump to see if your brain can come up with new answers then.

Go to sleep

If you’re sleep deprived, taking a nap will help you reduce your sleep debt and increase your vitality. Even if you’ve been getting enough sleep lately, a midday nap can still assist to increase your energy, mood, and performance.

The best time to take a nap is also during your afternoon slump because sleeping now shouldn’t make it more difficult to fall asleep later.

It has been demonstrated that taking a 10-minute sleep in the afternoon increases vigour, vitality, and cognitive performance. Some of these advantages remain for more than 2.5 hours, so you should be able to finish the rest of the workday.

Get Some Exercise

The last thing on your mind in the afternoon when you’re feeling drowsy is exercising. Nonetheless, exercising might aid in removing exhaustion so that you can return to work feeling rejuvenated.

Even while you might not be setting any personal records at the gym, if you want to save your energy peaks for work and family time, your afternoon energy slump may be the perfect time to work out.

Also, a 2020 study indicated that exercising between 3 and 6 p.m. had greater metabolic benefits than exercising between 8 and 10 a.m. for people who were either at risk for or had been diagnosed with type 2 diabetes.

Drink Caffeine in the Morning but avoid in afternoon

The seductive call of a cup of coffee might be difficult to resist when the afternoon slump sets in. Yet, caffeine can stay in your system for up to 12 hours, so an innocent cup of coffee at 3 p.m. might keep you up at night. Your sleep debt will increase as a result, which will worsen your afternoon slump the following day.

Yet there’s another way that coffee can help you get through the mid-afternoon lull.

The half-life of caffeine is between three and seven hours. Thus, it takes three to seven hours for the quantity of caffeine in your system to decrease by half, and another three to seven hours for it to decrease by half once again, and so on.

Socialize with Friends or Colleagues 

Your energy can increase by socialising. Hence, if you’re experiencing a mid-afternoon energy slump, stop by a colleague’s desk for some energising small talk (if they’re also experiencing a dip in energy) or work on a project together. During this time, you can also take a break and talk to a friend or family member.

As you interact with others, dopamine and oxytocin are released, which improves your mood, lowers your cortisol levels, and lessens stress.

Need one more justification to invest in relationships? Your sleep may improve, giving you more energy throughout the day and throughout the afternoon slump.

Get Some Natural Light

Your energy can increase by socialising. Hence, if you’re experiencing a mid-afternoon energy slump, stop by a colleague’s desk for some energising small talk (if they’re also experiencing a dip in energy) or work on a project together. During this time, you can also take a break and talk to a friend or family member.

As you interact with others, dopamine and oxytocin are released, which improves your mood, lowers your cortisol levels, and lessens stress.

Need one more justification to invest in relationships? It might help you get better sleep, which will give you more energy throughout the day, including during the afternoon slump.

Eat a Healthy Lunch 

We know we mentioned your lunch isn’t the cause of the afternoon slump, but if you eat the wrong items, it can make matters worse. Your afternoon energy slump may be considerably worse than usual if you eat a meal high in carbohydrates or sugary snacks.

According to research, a big lunch results in higher drowsiness and subpar performance on simulated driving exams. Make a point of choosing lunches that are high in vegetables, whole grains, complex carbohydrates, and healthy fats.

Go for things like bananas, chickpeas, kimchi, and tempeh. A 2022 study revealed that a diet strong in prebiotic and fermented foods reduced felt stress and increased subjective sleep quality.

REFERENCES:

For more details, kindly visit below.