by admin | Mar 12, 2019 | Health Awareness
There are many factors contributing to a person’s risk for heart attack, including high blood pressure and cholesterol, smoking, and family history. Luckily, there are just as many ways to lower your risk as there are risk factors. Oftentimes, the first approach that comes to mind includes improving diet and establishing a healthy exercise routine. While these are indeed important for reducing heart attack risk and improving overall health, researchers are also finding minor lifestyle adjustments could also help you prevent cardiac events.
In particular, two recent Harvard-led clinical trials suggest eating more fish or taking a fish oil supplement can reduce the risk of heart attack. The findings were so impressive that one cardiologist even stated that a reduction in heart attacks so profound hasn’t been witnessed since aspirin therapy was first explored.
In the VITAL trial, study participants aged 50 and older who took 1 gram of fish oil daily had a 28% reduction in heart attack risk, observed over a five-year follow-up period. In the REDUCE-IT trial, participants took EPA, a pure form of omega-3 fatty acid. People taking the supplement had a 20% reduction in the risk of heart-related death, 31% reduction in heart attack risk, and a 28% reduction in stroke risk.
How Do Omega-3 Fatty Acids Support Heart Health?
Omega-3 fatty acids are found in fish like salmon and sardines but can also be taken in supplement form. These nutrients are unsaturated fats which have been shown to reduce inflammation throughout the body. Inflammation is the main offender in increasing heart attack risk, as it can damage blood vessels, contributing to heart disease and stroke. There are also other ways omega-3 can support cardiac health: they may decrease triglycerides, reduce blood pressure and clotting, and reduce irregular heartbeats.
While supplements are one way to take in these powerful fatty acids, experts agree that dietary measures should also be prioritized. One to two servings of omega-3 fatty fish each week is ideal. In addition to salmon and sardines, tuna, lake trout, and mackerel are also good choices. Most other types of seafood only contain small amounts of omega-3s.
As with any supplement, it’s important to talk with your doctor before beginning a daily regimen. Specifically, individuals on blood thinners may not be good candidates for fish oil supplements, as they too can produce a blood-thinning effect. With that said, based on the compelling research, it’s certainly worthwhile for adults over the age of 50 to discuss their candidacy for supplements with their doctors.
by admin | Mar 6, 2019 | Health Awareness
Stress is the body’s natural response to a threat, but when this response occurs often and even when there is no real danger present, it can increase your risk of developing serious illnesses. Moreover, both chronic and short-term stress can affect the body. Here, we take a closer look at how being stressed out impacts your health.
How Stress Works
When you become stressed, your heart rate becomes elevated and your blood pressure spikes. The stress hormone cortisol is also released, which send the body into “fight or flight” mode. Breathing becomes more rapid, and the muscles tense to prepare for action. While this response served our ancestors well in precarious situations, the effects of being in this state consistently can be harmful.
Symptoms of Stress
Stress produces a number of physical effects, including chest pain, fatigue, stomach upset, difficulty sleeping and focusing, and headaches. It’s also linked to heartburn, lower sex drive, and reproductive issues in women.
Of course, stress doesn’t just impact the physical realm. It can also alter your mood, leading to irritability or anger, lack of motivation, restlessness, and ultimately, sadness or depression. These affects can manifest through behavioral factors, too. Stressed individuals may be more likely to engage in dangerous behaviors, such as drug or tobacco use and alcohol abuse. Angry outbursts, over- or undereating, lack of exercise, and social withdrawal are also common behavioral effects.
The Serious Nature of Chronic Stress
Beyond contributing to the unfavorable conditions listed above, stress can also put you at risk for concerning conditions, including heart disease, stroke, and high blood pressure. Studies show that chronic stress is linked with inflammation, which is thought to be a culprit behind many chronic illnesses, including diabetes, heart disease, and autoimmune disorders such as multiple sclerosis. It’s suspected that stress is related to an increase in cytokines, pro-inflammatory cells which are typically used for defense against infection. When they are triggered without an infection, however, the immune system attacks itself, leading to autoimmune conditions.
How to Combat Stress
Luckily, there are many practical ways to address stress, alleviate inflammation, and lower cytokines to support better overall health. While relaxation techniques such as meditation are preferred among many individuals, others find counseling to be helpful in identifying the sources of stress and developing healthy coping mechanisms. Exercising regularly, setting aside time for personal interests, and socializing regularly can also help to alleviate tension.
by admin | Mar 3, 2019 | Health Awareness
Experts have known for many years now that certain nutrients play an important role in preserving cognitive function. Brain-healthy foods like blueberries, nuts rich in omega-3 fats and seeds, and many types of vegetables have been hailed for their ability to support mental acuity. Now, sage extract is emerging as a serious contender in the fight against cognitive decline. Discover how this powerful supplement is improving brain health across various populations below.
The Decline of Acetylcholine
In both normal age-related cognitive dysfunction and dementia, the neurotransmitter acetylcholine declines. Neurotransmitters have a critically important role in brain function, as they allow brain cells to communicate with each other. Acetylcholine is among the most plentiful and important neurotransmitters, as it supports attention, memory, learning, and reasoning. It is also impacted most severely in Alzheimer’s disease. In trials conducted on patients with Alzheimer’s disease, treatments used specifically to boost acetylcholine were linked to a 20% lower mortality. Sage extract, it appears, is among the treatments which can support this essential neurotransmitter.
How Sage Helps
In recent studies, a proprietary sage extract with unique properties has been shown to boost cognitive performance and cerebral blood flow, in addition to improved longevity. It also protects acetylcholine by blocking an enzyme which depletes it. This distinct extract exhibits superior biological activity, has a chemical fingerprint unlike any other form of sage, and has been rigorously tested. In a study conducted in adults over the age of 64, the sage extract:
- Improved memory performance by 60%, compared to placebo subjects
- Led to attention scores 2.5x greater than those of placebo subjects
- Improved brain function within a matter of hours
In a separate study, the extract also improved neuropsychiatric symptoms in people with Alzheimer’s: cognition scores improved by 26% in the group that was given the sage extract, whereas the placebo group’s scores declined by 22%. Interestingly, the powerful treatment even improved mood and cognition in younger individuals, showing results such as reduced anxiety and fatigue, extended memory and attention and boosted mood.
In addition to improving present cognitive function, sage is also believed to help combat future age-related impairment. This is because the extract supports neurotrophins, the proteins which support brain function by replenishing and repairing brain cells.
While some types of sage extracts are available for purchase, it’s important to remember that concentrated forms of any herb or supplement can have intensified effects and should therefore only be taken under the care of a physician. In the meantime, adding the herb to foods like poultry, sweet potatoes, and pork is an effective way to flavor your meals without adding extra calories, and it may deliver some brain-boosting benefits at the same time.
by admin | Feb 28, 2019 | Health Awareness
We’re told since childhood that we need vitamins to stay strong, but just how significant a role does each nutrient really play in our wellness? Specifically, you may have heard about the importance of getting ample vitamin C to fight off illness, but what does it really do to keep us healthy? Let’s take a closer look at the significance of vitamin C, and how you can make sure you’re getting enough.
Why Our Health Depends on Vitamin C
Vitamin C supports a number of key bodily functions. It helps to produce L-carnitine and some neurotransmitters, and it also has antioxidant activity which could help to decrease the risk of certain cancers. It also aids in iron absorption.
Moreover, vitamin C plays an important role in collagen production. Collagen is found in connective tissue and is the most abundant protein found in mammals. It makes up tendons, ligaments, cartilage, skin, bones, blood vessels, and more. Without enough vitamin C, collagen production may become compromised. This means wounds may take longer to heal, as research shows vitamin C can help form scar tissue.
Researchers have also found that vitamin C can attack drug-resistant strains of tuberculosis and that in general, people with sufficient levels of the vitamin may be more likely to fight off infections than those without. Additionally, individuals who contract colds and have enough of the nutrient may experience shorter periods of illness and milder symptoms. High doses have even been proven to benefit cancer patients by stopping the growth and potentially even killing off cancer cells.
Without enough vitamin C, you may notice symptoms of a deficiency, including nosebleeds, a slowed metabolism, weakened tooth enamel, painful joints, bleeding gums, anemia, easy bruising, and dry or splitting hair. A severe deficiency is known as scurvy, but this condition is typically experienced only by malnourished, older adults.
How to Get Plenty of Vitamin C
Vitamins can either be fat soluble or water soluble. Vitamin C falls into the latter category, which means it isn’t stored by the body, and any excess amount will be released through urine. Because we don’t build up a supply of it, it’s critically important that we get enough through diet.
The daily recommended amount for vitamin C is 65 to 90 mg for adults, but these levels may be different for women who are pregnant or breastfeeding. To take in more vitamin C through your diet, snack on fruits like cantaloupe, pineapple, strawberries, citrus fruits, and watermelon. Veggies like broccoli, Brussels sprouts, cauliflower, peppers, spinach, and sweet potatoes are also rich in the nutrient. If you’re concerned about your intake, consider speaking with your doctor to determine whether you might be a good candidate for a daily supplement.
by admin | Jan 21, 2019 | Health Awareness
If you’re among the 40% of the U.S. population taking
multivitamins each day, you may already have found a daily supplement you like
and plan to stick with. Indeed, you’re in good company – with the body
requiring upwards of 40 essential vitamins and minerals to function
optimally every day, it’s certainly not easy to get all of the nutrients we
need from diet alone. In addition to helping us fill nutritional gaps in our
diet, taking multivitamins may also have long-term health benefits: one study
shows men and women who took daily vitamins greatly reduced their risk of a
first heart attack.
With that said, it’s important to remember that not all
multivitamins are created equal. As with any supplement, you should consider a
few key factors before taking a multivitamin. Discover how to choose the best
option for your needs with the helpful guide below.
Look for the Seal
First and foremost, any vitamin brand you consider should
feature a seal from a third-party certifier. This might include NSF
International, USP, or UL. Keep in mind that while a seal demonstrates the
brand’s commitment to industry best practices, the absence of the seal doesn’t
necessarily mean that the product is of poor quality. Instead, the seal
verifies that the vitamins are manufactured in alignment with that inspection
agency’s standards. Still, this bit of assurance can provide peace of mind –
especially if you’re taking the same vitamin every day.
Consider Your Needs
If you’ve ever stumbled upon men’s and women’s multivitamins
and wondered why they’re separated by sex, there’s a good reason for this: men
and women have different nutritional needs. For instance, women can benefit
from added
calcium, as the nutrient can help prevent against osteoporosis.
For men, on the other hand, too much calcium can actually be harmful. Women
also need more iron then men, while men should avoid it in excess as it can
cause dangerous deposits throughout the body’s critical organs.
In addition to these gender-based differences, your body’s
nutrient needs may vary by age and dietary practices. A nutritionist may be
able to help you pinpoint possible deficiencies more precisely, and you may
also wish to speak with your physician to determine whether there are any
specific needs to consider from a medical standpoint.
Read the Ingredients
Next time you shop for multivitamins, take a look at the
labels and read the ingredient list. A good multivitamin will contain vitamin
C, calcium, iron, magnesium,
and potassium. It should also have vitamins B6 and B12, D2 or D3, A, E, and K,
as well as the following additional nutrients: thiamin, riboflavin, niacin,
iodine, borate, molybdenum, folic acid, pantothenic acid, biotin, selenium, and
zinc.
Check for Appropriate Values
While you’re reviewing the ingredients, browse through the
list of nutrients and look for appropriate daily values. While certain
nutrients, including calcium, cannot be provided in pill form at 100 percent,
many can. Pay special attention to the daily values of fat-soluble vitamins, or
those which your body stores, instead of expelling through urine as is the case
with water-soluble vitamins. These can be toxic if taken in excess and should
not exceed a daily value of 100%. Some fat-soluble vitamins include A, D, E,
and K.
Remember that while taking a daily multivitamin is a good practice,
it won’t compensate for unhealthy habits. Supplements, as their name suggests,
are only meant to fill voids that can be left in even the healthiest diets. Fill
your diet primarily with whole foods and try to exercise most days of the week in
addition to taking a multivitamin for the most effective and comprehensive approach.
Always speak to your physician first before implementing a new diet and
exercise plan and to also help determine which multivitamin is right for you.
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