Tag Archives: Health

7 Supplements That Might Actually Help | Readers Digest

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There are seven supplements that can help some people strengthen their bones, improve their sleep, protect their heart, and more.

1. Calcium: Strong Bone Builder. Calcium is the  most abundant mineral in the body, and is primarily stored in your bones. If you don’t get enough in your diet, your body will start taking it from your bones, resulting in a heightened risk of osteoporosis. Calcium also helps your muscles to move effectively, your blood vessels to send blood throughout your body, and your nerves to send messages to control important bodily functions, such as the release of hormones.

2. Collagen: For Skin and Joint Health. Collagen is a protein that helps form connective tissue, including skin, bones, cartilage, muscles, ligaments, and tendons. The body makes less of it with age, leading to sagging skin and osteoarthritis, so maintaining adequate levels is important.

3. Fish Oil: For Your Brain and Heart. Fish oil contains omega-3 fatty acids called EPA and DHA, which your body needs to form cell membranes throughout your body—especially in your eyes and brain. They can also reduce triglycerides, a type of fat in the blood linked to heart disease.

4. Magnesium: Healthy Muscles and More. Your body uses this mineral to regulate blood pressure and blood sugar, make proteins, and ensure healthy muscle and nerve function. Low levels of magnesium may contribute to migraine headaches and muscle cramps.
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5. Melatonin: For Better Sleep. Melatonin is a naturally occurring hormone that helps regulate your circadian rhythm, the body’s internal clock that tells you when it’s time to go to bed at night or wake up in the morning. Your body releases melatonin as you approach bedtime to make you sleepy, especially if you manage to get plenty of daylight in the morning and avoid too much light at night. When you wake up, your levels of melatonin dip.

6. Vitamin B12: Important for Nerve Health. Vitamin B12, one of eight B vitamins, plays a key role in red blood cell formation and nervous system function. Healthy levels of B12 can prevent vitamin deficiency anemia, which can lead to weakness and fatigue, along with nerve damage, memory problems, depression, and heart palpitations.

7. Vitamin D: Bone, Brain, and Immunity Booster. Vitamin D helps your body absorb calcium, which is key for maintaining bone density. Your body also needs it for healthy neuromuscular and immune function. Getting enough may support brain function and decrease the risk of depression. Low vitamin D has also been linked to insulin resistance and type 2 diabetes.

Reference:

  1. Ashley Abramson, 7 Supplements That Might Actually Help You, Readers Digest, August 1, 2024.  https://www.consumerreports.org/health/supplements/supplements-that-might-actually-help-you-a6441144119/

Mermaid or Whale?

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Recently, in a large city in France, a poster featuring a young, thin, and tan woman appeared in the window of a gym.It read: “This summer, do you want to be a mermaid or a whale?”

A middle-aged woman, whose physical characteristics did not match those of the woman pictured on the poster, responded publicly to the question posed by the gym. She had a whale of a lot to say:

“To Whom It May Concern,

Whales are always surrounded by friends: dolphins, sea lions, and curious humans. They have an active sex life, get pregnant, and have adorable baby whales. They enjoy stuffing themselves with shrimp, playing and swimming in the sea, and visiting wonderful places like Patagonia, the Bering Sea, and the coral reefs of Polynesia.

Whales are wonderful singers and have even recorded CDs. ?They are incredible creatures and virtually have no predators other than humans.They are loved, protected, and admired by almost everyone in the world.

Mermaids don’t exist.If they did exist, they would be lining up outside the offices of psychoanalysts due to their identity crisis. Fish or human would prove quite a quandary for even the most skilled of therapists.

They don’t have a sex life because they kill men who get close to them, not to mention how could they have sex? Just look at them … where is IT? Therefore, they don’t have kids either. Not to mention, who wants to get close to a girl who smells like a fish store?

P.S. We are in an age when the media attempts to convince us that only skinny people are beautiful. I prefer to enjoy ice cream with my kids, a good dinner with a man who makes me shiver, and good chocolate with my friends. With time, we gain weight because we accumulate so much information and wisdom in our heads that when there is no more room, it distributes out to the rest of our bodies. So we aren’t heavy, we are enormously cultured, educated, and happy.”
—-Copied from Brian Horne page—-

Berberine

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Berberine is a bioactive compound found naturally in several plants, including a group of shrubs called Berberis. It has a long history of use in traditional Chinese medicine and offers impressive benefits for various health concerns.

Here’s how berberine works and some of its potential health benefits:

Blood Sugar Regulation:

  • Berberine has been shown to significantly lower blood sugar levels in people with type 2 diabetes.
  • It works by:Decreasing insulin resistance, making insulin more effective.
    Increasing glycolysis (breaking down sugars inside cells).
  • Reducing sugar production in the liver.
  • Slowing carbohydrate breakdown in the gut.
  • Increasing beneficial gut bacteria.
  • In a study, taking 1 gram of berberine per day lowered fasting blood sugar by 20%and improved long-term blood sugar regulation.

Weight Loss:

Berberine may aid weight loss by affecting metabolism and energy levels.

It activates an enzyme called AMP-activated protein kinase (AMPK), which plays a key role in regulating metabolism.

Additionally, berberine influences other molecules inside cells and may impact gene expression, potentially protecting against chronic health conditions.

Heart Health:

Berberine has been associated with improved levels of blood lipids (cholesterol and triglycerides).
It may be as effective as certain oral diabetes drugs in managing blood sugar.

Other Potential Benefits:

Berberine might aid in the treatment of conditions such as depression and nonalcoholic fatty liver disease (NAFLD).

Research suggests it could have benefits for cancer, inflammation, and more.

In summary, berberine is a powerful supplement with a wide range of potential health benefits. However, as with any supplement, it’s essential to consult with a healthcare professional before using it.

Chronic Diseases Greatest Threat to Life Expectancy

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Chronic diseases are the greatest threat to life expectancy and public health, killing far more Americans between 35 and 64 every year.  ~ Washington Post

While opioids and gun violence in the U.S. have rightly seized the media and public’s attention, heart disease and cancer remained, even at the height of the COVID-19 pandemic, the leading causes of death for people 35 to 64, according to a Washington Post analysis of mortality data.

And many other conditions  have become more common, including diabetes and liver disease. These chronic ailments are the primary reason American life expectancy has been poor compared with other Westen nations.

The pandemic amplified a racial gap in life expectancy that had been narrowing in recent decades. In 2021, life expectancy for Native Americans was 65 years; for Black Americans, 71; for White Americans, 76; for Hispanic Americans, 78; and for Asian Americans 84.

Life expectancy is a wide-angle snapshot of average death rates for people in different places or age groups. The life expectancy metric is a reasonably good measure of a nation’s overall health. And America’s is not very good.

In essence, the U.S. healthcare system geared toward disease and illness treatment rather than prevention. Health care is “the only business that doesn’t reward for quality care. All we reward for is volume. Do more, and you’re going to get more money,” Michael Imburgia, a Louisville cardiologist said.

The rate of obesity deaths for adults 35 to 64 doubled from 1979 to 2000, then doubled again from 2000 to 2019. In 2005, a special reportin the New England Journal of Medicine warned that the rise of obesity would eventually halt and reverse historical trends in life expectancy. That warning generated little reaction.

Obesity is one reason progress against heart disease, after accelerating between 1980 and 2000, has slowed, experts say. Obesity is poised to overtake tobacco as the No. 1 preventable cause of cancer, according to Otis Brawley, an oncologist and epidemiologist at Johns Hopkins University.

References:

  1. https://www.washingtonpost.com/health/interactive/2023/american-life-expectancy-dropping/

Nitric Oxide Sources

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Nitric oxide is a molecule that is very important to the way the body works, including how the blood flows, how the immune system works, and how the brain works.

Adding nitric oxide to your diet may help your health in a number of ways, such as lowering your blood pressure, improving your blood flow and exercise performance, and reducing inflammation.

Foods that are naturally high in nitric oxide or help the body produce more nitric oxide include:

  • Beets: Beets are a rich source of nitrates, which the body converts into nitric oxide. They also contain antioxidants and other nutrients that can support overall health.
  • Spinach: Spinach is another excellent source of nitrates and contains various other nutrients, including vitamins and minerals.
  • Berries: Many berries, including blueberries, raspberries, and blackberries, contain antioxidants and other compounds that may support nitric oxide production.
  • Pomegranate: Pomegranate is high in antioxidants and has been shown to support nitric oxide production in the body.

Apple cider vinegar can lower blood sugar

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Registered dietitian Carol Johnston, a professor of nutrition and an associate dean in the College of Health Solutions at Arizona State University, has been studying the effects of acetic acid, the main component of vinegar, on diabetic blood glucose levels, since 2004.

“If I was to show that vinegar slows progression to diabetes, then I would need hundreds of people and millions of dollars to do the studies, because diabetes has a lot of causes, including genetics,” Johnston said.

But studies do show acetic acid can be used as one tool in helping people lower blood sugar. A 2019 randomized clinical trial found “a 10 point decrease in fasting glucose concentrations,” Johnston said. “They used two ‘spoons’ of vinegar in a glass of water twice a day.”

In Johnston’s research, the people who benefited most from the use of vinegar were insulin-resistant, a condition called prediabetes. “In those with prediabetes, it was too good to be true,” she said. “It fell a good bit and stayed that way. It may be this is the group that could benefit the most.”

It’s not just apple cider – the antiglycemic response can be induced by any sort of vinegar: red and white wine vinegars, pomegranate vinegar or even white distilled vinegar.

“Basically, what acetic acid is doing is blocking the absorption of starch,” Johnston said. “If my study subjects eat a starch and add vinegar, blood glucose will go down. But if they drink sugar water and add vinegar, nothing happens. So if you’re having bacon and eggs, don’t bother. It only helps if you are consuming a starch.”

“If you’re taking a diabetes drug, the vinegar could amplify the effects of your meds,” she warned, “and your doctor might want to adjust your dosage.” Studies show the vinegar can reduce blood pressure, triglycerides and total cholesterol in rodents fed a high-fat, cholesterol-rich diet. But full-blown studies have not been conducted in humans.

Freeman, who serves on the American College of Cardiology’s prevention board, said there could be some benefit because of its antioxidant properties, like other heart-healthy fruits and vegetables, such as broccoli and blueberries.

Nocebo Effect

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The nocebo effect is when you experience negative feelings physically because you are told that might happen.

The nocebo effect – when expecting a drug to make you worse, genuinely does – has been seen before in medicine.

The nocebo effect is the opposite of the more familiar placebo effect, in which people feel better after being given a therapy, even if there is nothing in it.

The statin ‘nice I effect’ study focused on 60 patients who had all come off statin drugs in the past due to severe side effects.

The Imperial researchers said 90% of the severity of the study’s participants symptoms was present when the volunteers were taking dummy pills they thought could be a statin.

“The side effects are mainly caused by act of taking tablets, not what is in them,” Dr James Howard, one of the researchers told BBC News.

Symptoms were so bad that people had to stop taking the tablets on 71 occasions, including 31 times while they were just taking the dummy pill, during the course of the study.

“Our patients were really suffering, patients are not making it up,” Dr Howard said.

Whether it is nocebo effect or the chemicals in the statin themselves, the net result is some people find the drugs intolerable.

The reason statins produce a nocebo effect is unknown. The suspicion is they have achieved a self-fulfilling destiny with media reports and cardiologists warning of the side-effects of statins.

Professor Sir Nilesh Samani, the medical director at the British Heart Foundation, said: “These results undeniably show that statins are not responsible for many of the side effects attributed to them.

“Decades of evidence have proven that statins save lives and they should be the first port of call for individuals at high risk of heart attack and stroke.”

References:

  1. https://www.bbc.com/news/health-54951648

Gratitude is Powerful

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Gratitude is powerful: not only does it feel good, it’s also been proven to increase your mental and physical well-being in myriad ways.

Gratitude is a powerful mindset that does far more than make you feel good; it can help you be your best self both mentally and physically, connect with others, and see the good in others and the world.

  • Gratitude turns what little you have into abundance.
  • Gratitude is so much more than saying thank you.
  • Gratitude changes your perspective of your world.

Think of your mind like your digestive system — what you put into it impacts how you feel and think. When you flood your mind with a constant flow of worry, envy, resentment, and self-criticism (compounded by a barrage of news and social media) it negatively impacts your mental well-being.

Practicing gratitude is like exercise and a healthy diet for your mind. Researchers have shown that it can positively impact your mental and physical well-being

References:

  1. https://positivepsychology.com/gratitude-appreciation/
  2. https://www.newharbinger.com/9781684034611/

Temperature, Heat and Humidity

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Hot weather and humidity are with us this week. Below is important terminology to know so you can stay informed and aware.

Heat Wave: The Heat Index, or the “Apparent Temperature,” accurately measures how hot it feels when relative humidity is added to the actual air temperature.

Humidity: The amount of water vapor in the atmosphere. The higher the humidity, the slower sweat evaporates. This is one way your body regulates its temperature.

Heat Advisory: A period of excessive heat is expected. The combination of hot temperatures and high humidity will create a situation in which heat-related illnesses are possible.

Heat Wave: A period of abnormally and uncomfortably hot and unusually humid weather. Typically a heat wave lasts two or more days.

Remember to stay safe and take necessary precautions during this hot weather.

Beat the heat and stay hydrated!

Exercise as Medicine: Just Get Moving!

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You can come up with a million reasons for not being physically active.

Roughly 3.2 million people die each year because of physical inactivity, according to WebMD. Regular exercise — aerobics, resistance, stretching and balance — especially among older adults, is critical to good health.

Healthspan is more important than lifespan. On average, people live up to 20% of our lives unhealthy. ~ Institute for Public Health

But it’s important to know that stillness or lack of exercise is bad for your longevity and healthspan.  “Healthspan” can be defined as the period of one’s life that one is healthy, according to the Institute for Public Health. However, being “healthy” means being free from serious disease. A disease is considered to be serious if it is a leading cause of death.

Caring about extending the well period of one’s life should be intuitive – if one is past their healthspan, it means they are chronically sick, often with a degenerating condition. Therefore, most people would agree that staying within their healthspan is desirable.

To extend a person’s healthspan, first healthcare professionals must be able to measure it.  Once they can measure it, then they can improve it.

Unlike the average lifespan, which is now 79.3 years in the US, healthcare professionals don’t have a statistic to mark the end of the average healthspan. To address this, the World Health Organization (WHO) has developed an indicator, HALE – healthy life expectancy.

To improve healthspan, treatments are required, but treatments don’t necessarily mean drugs. First, there are many commonalities around lifestyle that could delay the onset of most, if not all, of the serious diseases. It might seem like common sense, but maintaining a healthy plant-based diet with regular exercise and without smoking and drinking alcohol and nurturing strong social relationships are the surest ways to promote one’s healthspan and limit the onset of most diseases.

Food, Exercise and Social Connections as Medicine to improve Healthspan.

Resistance:

  1. https://www.webmd.com/healthy-aging/ss/slideshow-truth-about-exercise-aging
  2. https://publichealth.wustl.edu/heatlhspan-is-more-important-than-lifespan-so-why-dont-more-people-know-about-it/
  3. http://apps.who.int/gho/data/view.main.HALEXREGv