by admin | Jul 10, 2019 | Health Awareness
When it comes to the minerals your body needs to perform well, calcium and potassium tend to get most of the attention. Yet, magnesium, a mineral responsible for more than 300 reactions throughout your body, is a key player in optimal nutrition and overall health. It helps to metabolize food, maintain strong bones, and control inflammation, but its most important job of all is regulating heart rhythm.
Magnesium & Heartbeat
Magnesium contributes to the transportation of electrolytes into a cell. Electrolytes, including potassium and calcium, are critical for the nerve signals and muscle contractions needed to maintain a stable heartbeat. According to the 2012 Framingham Heart Study, low magnesium correlates with atrial fibrillation, a heart malfunction in which the organ’s electrical system creates quivers in the upper chambers, ultimately creating an irregular heartbeat.
While further studies must be completed to determine whether increased magnesium intake can boost heart health, there do appear to be clear benefits of getting enough magnesium. One meta-analysis of more than 20 studies indicate magnesium supplements can lower blood pressure. This could ultimately contribute to improved heart health, since high blood pressure can lead to the thickening of the arteries, increasing the risk for heart attack, stroke, and heart failure. Separately, a link between elevated heart attack risk and low magnesium levels has also been established.
How Much Magnesium Does Your Body Need?
Healthy individuals have roughly 25 grams of magnesium stored in their bodies, which is concentrated mostly in the bones. Less than 1% is found in the blood, which is why diagnosing a magnesium deficiency presents challenges. With that said, certain populations are known to face a greater risk for a deficiency, including people with conditions that deplete the mineral. Individuals with gastrointestinal diseases, type 2 diabetes, and alcoholism may have low magnesium. Additionally, people taking diuretics and proton pump inhibitors share a greater risk for a magnesium deficiency.
Individuals with a diagnosed magnesium deficiency may be recommended for supplements, as increasing intake of the mineral could help avoid serious health issues, including irregular heartbeat, seizures, and muscle spasms. The recommended dietary allowance (RDA), or daily level of intake sufficient for nearly all healthy individuals, is 420 mg for male adults aged 31 and up, and 320 mg for women of the same age. Younger people may need less, while women who are pregnant may need more. Speak to your physician to determine what may be best for you.
Dietary Sources of Magnesium
While some foods, such as cereals, are enriched with added magnesium, there are also many food sources which are naturally high in the mineral. Almonds boast the greatest amount of magnesium, with 80 mg per serving. Spinach, cashews, soymilk, black beans, avocado, potatoes, and yogurt are also good sources of the nutrient.
Of course, if you’re experiencing symptoms such as irregular heartbeat or muscle spasms, it’s important to get to the bottom of it by consulting your physician before beginning any supplement regimen. For the right individuals, the benefits of magnesium can extend beyond heart health, leading to reduced inflammation and insulin resistance as well as improved exercise performance.
by admin | Jul 2, 2019 | Health Awareness, Multiple Sclerosis
Multiple sclerosis (MS) is a chronic inflammatory condition of the central nervous system. The disorder produces a broad range of symptoms, including fatigue and poor muscle coordination, which can make exercise daunting. Yet, research shows that in addition to prescription-based approaches, complementary therapies such as exercise may help to alleviate symptoms and minimize the risk of secondary conditions. Discover more about the relationship between exercise and MS below.
How Does Exercise Help MS?
Exercise has been shown to improve a number of MS symptoms. In addition to promoting better overall health, embarking on an aerobic fitness routine has helped people with MS improve strength and cardiovascular fitness, maintain better bladder and bowel function, and reduce fatigue and depression. Additionally, exercise program participants have reported a more positive attitude and increased social activity.
What’s the Best Type of Exercise for MS?
While light to moderate activity can help to control MS symptoms, any activity that’s too strenuous can have the opposite effect, exacerbating issues like fatigue and increased risk for injury. It’s, therefore, a good idea to work with a professional, such as a physical therapist, before beginning any new exercise routine.
Light activities like gardening, low-impact aerobic exercises, stretching, and progressive strength training are well-suited for many people with MS. Additionally, water-based exercises are especially ideal. Water provides buoyancy, enabling participants to move in ways they may not be able to on land while eliminating the risk of fall injuries. Plus, accessories like flotation vests and pool noodles can be implemented to maintain safety. Finally, the water keeps participants cool, thereby reducing the risk of overheating which can cause MS symptoms to flare.
If you’re interested in pursuing a fitness program to help manage your MS symptoms, be sure to work with your care providers to find an approach that will best suit you.
by admin | Jun 21, 2019 | Health Awareness
While migraines have left the medical community puzzled for many years, experts are establishing links among certain conditions which may leave individuals predisposed to them. In specific, recent studies indicated that patients with Multiple Sclerosis (MS) are at least three times as likely to experience migraines, compared to people who do not have the disease. While a concrete explanation for the link has yet to be established, there are some theories which researchers have speculated on.
Reasons for Migraines & MS
One possible explanation for the increase in migraines among MS patients is the fact that MS is at least two to three times more common in women than men, and women are also two to three times more likely to experience migraines compared to men.
Yet, there could be other mechanisms at play. For instance, altered pain perception and threshold could cause a more significant level of pain in patients with MS. And, patients with migraines are more likely to experience additional pain syndromes, including temporomandibular joint (TMJ) pain.
Addressing Migraines in MS Patients
Although the precise mechanisms behind the prevalence of migraines in MS patients may have yet to be identified, patients experiencing migraines can still find relief in the meantime. Since the link is still unknown, most doctors treat migraines and MS as separate entities. In general, most patients respond well to migraine treatments, but it’s also important to consider headache as a potential side effect from medications used to treat MS. In particular, disease-modifying drugs (DMDs) tend to illicit headaches, while as many as 80% of MS patients have described headaches as a symptom after beginning any form of MS therapy.
If you’re experiencing migraines, be sure to discuss the symptom with your doctor. In cases with severe, persistent migraines, expertise from a neurologist may be needed to aid in making informed treatment decisions.
by admin | Jun 12, 2019 | Health Awareness
Extreme temperatures can be uncomfortable for everyone, but for certain populations, summer weather is especially harsh – and in some cases, even dangerous. In particular, people with certain chronic illnesses may be at risk for heat-related complications. As you prepare for the warm season ahead, find out how you can beat the heat if you have a sensitivity below.
Conditions That Can Flare Up with Heat
Many conditions, even when controlled effectively, can be aggravated by extreme heat. These include, but are not limited to:
- Multiple Sclerosis: Multiple sclerosis (MS) affects the nervous system, triggering a number of symptoms including muscle weakness and pain. Many people with Multiple Sclerosis experience intensified symptoms in the heat, so much so that it’s been given a name: Uhthoff’s phenomenon. Even subtle body temperature increases can exacerbate symptoms, so do what you can to keep cool this summer. Limit outdoor activities, especially during the hottest part of the day, and wear light, breathable clothing.
- Migraines: The relentless summer sun can intensify or bring on migraines in individuals who are prone to them. While your best bet is to stay indoors in a cool, dark room when you experience an episode, you can still enjoy outdoor activities when you’re feeling up to it. Just be sure to wear large, polarized sunglasses, and arm yourself with a wide-brimmed hat to prevent excess light exposure.
- Rosacea: Characterized by redness and bumps, rosacea is a skin condition which can worsen with heat and sunlight. UV rays can lead to flare-ups, while excessive heat can dry out the skin, further triggering the condition. Most people with rosacea know to keep their skin protected during long stints of outdoor activity, but don’t forget about the shorter moments in between. Even walking into the grocery store or walking the dog can expose you to heat and sunlight.
- Autoimmune Disorders: Conditions such as Rheumatoid Arthritis and Lupus, known for causing joint pain, may be influenced by UV rays. Wearing protective clothing, or at the very least, applying an SPF 30 sunscreen or higher, may help.
- Respiratory Illnesses: The dry season tends to make breathing more difficult and uncomfortable for people with conditions like asthma and Chronic Obstructive Pulmonary Disease (COPD). One reason is the spike in wildfires. If you live near a zone prone to wildfires, minimize your outdoor time as much as possible, as air impurities can aggravate the lungs.
Of course, extreme heat can take its toll on anyone, including otherwise healthy older adults. Exercising indoors or in a cool pool, snacking on chilled, healthy treats like homemade ice pops, and staying in the air conditioning during the hottest parts of the day are a few simple yet effective practices for avoiding any heat-related complications all summer long.
by admin | Jun 7, 2019 | Health Awareness
Wednesday, May 29th was National Senior Health & Fitness Day. While health and fitness are important at every age and every day, making efforts to stay active and promote wellness as we age is especially important. Exercise can support healing, disease prevention, increased balance and stability, improve quality of life, and even reduce all-cause mortality. Yet, you don’t have to be a competitive athlete to enjoy the benefits of health and fitness. Explore some small changes you can make to feel better both now and into the future below.
5 Practical Health Tips for Seniors:
Pursue a Variety of Exercises
Being physically active doesn’t have to mean engaging in a heart-pounding sweat session every day. In fact, there are many types of physical activity you can perform for the following benefits:
- Aerobic activity to keep your cardiovascular system functioning well
Consider taking a brisk walk or working in the garden to get your heart rate up. If you’re interested in trying an aerobic workout without the risk of falls, consider an aquatic exercise program.
- Strength moves to maintain muscle mass
While you can lift soup cans, or a light set of handheld weights to increase strength, there are also many strength moves you can perform with your own body weight. Seated arm and leg raises, for example, can help to boost strength.
- Balance exercises to reduce fall risks
Many community fitness centers offer balance programs designed specifically for older adults, but you can also explore at-home exercises like standing on one foot for increasing periods of time (with a support system within reach).
- Activities to increase flexibility and reduce stiffness
Simple stretching routines such as touching your toes or overhead reaches can keep muscles limber while reducing stiffness. You might also consider trying a gentle yoga class or a guided video at home.
Warm Up & Cool Down
No matter how light your exercise may seem, it’s always a good idea to warm up and cool down thoroughly. To prevent pulling a muscle or any other sports-related injury, perform dynamic stretches like overhead reaches, twists, and toe touches to get the body warm before beginning an activity. Once your exercise is completed, gently stretch the muscles you used to cool down.
Keep in Touch with Others
Oftentimes we think of physical health when it comes to wellness, but mental health is equally as deserving of our attention. Isolation and loneliness can be common in senior populations, which is why older adults should make a point to stay active in social networks and the community. While social media platforms make it easier for elderly individuals to stay in touch with friends and loved ones, it’s also important to spend time in-person, too. Reach out to family members and friends often to stay in touch. Explore community events for seniors in your area, and consider volunteering for a local cause that speaks to you.
Eat a Variety of Healthy Foods
While exercising is a great way to stay healthy at every age, the food you eat plays just as critical a role in maintaining wellness. High-fiber, nutrient-rich foods are especially beneficial for seniors. Consider adding more vegetables, fruits, and beans to your diet to fill your plate with a variety of healthy foods. Low-fat and fat-free yogurt, cheese, and other milk products are also important for taking in enough vitamin D, which helps to maintain strong bones.
Ask Your Doctor About Supplements
Seniors have specific nutrition needs which even the healthiest diet may fail to meet completely. For example, vitamin B12 and D needs increase with age, and while there are some dietary sources available, it might be worthwhile to look into supplements. Your doctor can help you determine which vitamins and minerals you should be taking daily to optimize your health.
by admin | Jun 5, 2019 | Health Awareness
Within recent years, there has been increasing evidence to suggest gut bacteria plays a powerful role in many aspects of health. The microbiome, or microbial communities within our intestinal tract, have been a suspected agent behind many chronic conditions. Now, one study indicates gut flora may impact mental health, too.
Depression & Gut Bacteria
A recent study published in Nature Microbiology shows that individuals with depression had low levels of two types of “good” gut bacteria, Coprococcus and Dialister. The finding was consistent regardless of whether or not the subjects were taking antidepressants.
Interestingly, subjects who claimed to have a high mental quality of life were found to have plentiful levels of Coprococcus. The gut flora Faecalibacterium was also common among the same group.
While the study findings don’t outright prove that insufficient gut flora leads to mood disorders, they do strongly suggest a correlation. Moreover, it’s possible that the effect works in the opposite way, with mental health problems contributing to microbiome issues. The researchers further discovered that gut microbes can actually communicate with the body’s nervous system via neurotransmitters which support mental health.
The lead researcher said that many gut bacteria can produce neurotransmitters or precursors for critical substances like serotonin and dopamine, both of which play a role in regulating mood. Imbalances in these can also contribute to depression.
Based on this fascinating link, it’s possible that taking probiotics will one day become a prescriptive aspect of treating the effects of depression and perhaps boosting overall mood even in individuals without mental illness. In the meantime, discussing the option of probiotics as a means to promote disease prevention and overall health isn’t a bad idea anyhow. Your doctor may also suggest lifestyle tactics for boosting gut flora, such as incorporating probiotic-rich foods with live bacteria such as yogurt, sauerkraut, miso, and kefir into your diet. They may also suggest Vitamin A as a potential source to help as well.
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