Category: Health

This daily morning habit can set your day on the right track and may even help lower your cancer risk.

These 5 unhealthy morning habits can lead to a hasty visit to a cardiologist.

Why Doctors Love a Morning Walk

It Boosts Physical Activity

Exercise is one of the best habits for health, longevity and lowering your cancer risk. A 30-minute brisk walk or run outside on a regular basis improves weight and blood sugar control, sleep quality, memory, mood and blood pressure, says Lary Robinson, M.D.

Tingting Tan, M.D., Ph.D., adds, “Regular physical activity is associated with a reduced risk of several cancers, including breast, colon and endometrial cancers.” Exercise can help keep cancer at bay by regulating hormones, lowering inflammation and keeping your weight in a healthy range.

Even better, you don’t have to run a marathon to gain these benefits. “A 2025 National Cancer Institute study found that greater daily physical activity, including light-intensity activity, was associated with a lower risk of cancer,” says Tan. “Higher daily step counts were also associated with lower risk.”

That means walking boasts big benefits, and going early in the morning could be even more beneficial, according to recent research. One study found that exercising early in the morning was linked to a 26% reduction in cancer odds compared to working out midday.

Walking Aids Weight Management

Excess body weight is a risk factor for 12 different cancers, including breast, colon, kidney, liver and pancreatic cancer.

“Regular physical activity, such as a brisk morning walk, helps with weight management,” says Proverbs-Singh. Too much fat tissue can lead to inflammation, insulin resistance and hormone dysregulation, disruptions that may promote abnormal cell and tumor growth.

A morning workout could also help burn visceral fat, which is the dangerous belly fat that wraps around internal organs and is linked to an increased risk of cancer, as well as other chronic diseases.

It Supports Circadian Rhythm

The circadian rhythm is the body’s internal clock that runs on a 24-hour cycle. It responds to external cues, such as sunlight, that tell the body when it’s time to go to sleep and wake up. It’s also responsible for hormone secretion, metabolism and cell repair.

It’s Simple & Sustainable

The final reason doctors recommend walking is because it’s simple and sustainable for most people. The habits you can stick to over time yield the biggest benefits. “You do not have to run several miles or spend an hour at the gym to benefit from being active,” says Tan. “Walking is accessible for many people, and starting the day with movement can make it easier to build activity into your daily routine.”

Not a morning person or new to exercise? Start small with a 10- to 15-minute walk. If that’s all you have time for, it’s better than nothing. However, if you can work your way up to 30 minutes, more benefits abound.

To make it a habit you look forward to and can stay consistent with, go on a walk with a friend or listen to your favorite music or podcast. Can’t get outside? Consider buying a walking pad or joining a gym. And if you can’t make morning exercise work for your schedule, then do it whenever you can. Exercise at any time is beneficial for health.

Let’s Tackle the unhealthy habits because doctors target these five:

In the first few hours after waking up, your body initiates a daily activation cycle. Cortisol levels rise, blood pressure climbs, and heart rate variability drops as your system shifts from rest to active mode.

What you consume and how you manage stress during this vulnerable window dictate how hard your cardiovascular system has to work for the rest of the day.

After spending more than two decades treating heart attacks, board-certified cardiologist Sanjay Bhojraj established rules for his own mornings.

Here is what he avoids.

1. Sugar with caffeine

Many popular coffee shop orders are practically desserts in disguise. A large, flavored latte can pack up to 50 grams of sugar into your system before you even sit down for a proper meal.

This causes a rapid spike in blood glucose, forcing your body to release insulin. Over time, that cycle contributes heavily to metabolic stress. Beyond the long-term damage, you also face a steep energy crash that leaves you hungry again shortly after finishing the cup.

Stick to plain coffee or add a modest splash of milk to avoid shocking your system.

2. Sweet pastries

Grabbing a quick bite on your way out the door often means defaulting to convenience foods. Croissants, muffins, and danishes offer little more than refined carbohydrates mixed with saturated fat. They lack the essential fiber and protein necessary to slow down digestion and stabilize your blood sugar.

Eating these on an empty stomach guarantees volatility in your glucose levels. Your heart does not need to handle extreme metabolic swings first thing in the morning.

3. Processed breakfast meats

Bacon, sausage, and ham are staples of the traditional morning menu, but they present significant cardiovascular risks when consumed regularly.

These processed meats are loaded with sodium and saturated fat. Many also contain preservatives like nitrates, which researchers consistently link to poor heart health outcomes over time. Enjoying a piece of bacon on a special occasion is perfectly fine. The danger arises when processed meats become a daily habit.

Swap them out for leaner proteins to keep your blood pressure and arteries in check.

4. Energy drinks

This category represents a non-negotiable hazard for your cardiovascular system. Energy drinks combine excessive amounts of sugar with high doses of caffeine and other potent stimulants.

These ingredients place an immense, immediate strain on your heart. They force your heart rate and blood pressure upward rapidly. In some individuals, this intense stimulation can trigger arrhythmias — an especially dangerous outcome when the body is naturally trying to ramp up its functions after sleep.

Avoid them entirely, especially before you have eaten.

5. Nothing at all (except caffeine and stress)

Skipping breakfast is not inherently dangerous if you practice intentional fasting, stay properly hydrated, and ease into your day with minimal stress. The reality is that most people who skip breakfast are running entirely on adrenaline.

Pounding black coffee on an empty stomach while frantically checking emails and taking medications without food overstimulates the nervous system. By mid-morning, your blood sugar swings wildly. As you age, your body loses its ability to quickly recover from these intense physiological demands.

Structuring a heart-healthy morning

Consistency beats perfection when it comes to long-term health habits. You want to prioritize hydration, fiber, and protein while intentionally keeping your nervous system calm. Start your day with a large glass of water before you touch the coffee pot. Making sure caffeine is not the first signal your body receives helps prevent an immediate stress response.

Breakfast does not need to be complicated. Eggs with a side of fruit, cottage cheese mixed with walnuts and berries, or oatmeal topped with chia seeds all provide the nutrients needed to keep blood sugar stable. Even if you have to split your breakfast in half while preparing for the day, prioritizing quality fuel makes a massive difference.

If you walk, take five minutes after to breathe slowly.  If you haven’t walked, step outside for some natural sunlight, or stretch. A chaotic morning actively alters your physiology, increasing the burden on your heart. Giving your body a few quiet moments to transition into the day is one of the smartest cardiovascular investments you can make.

Other Healthy Habits

Reducing cancer risk is about the choices you make consistently over time.  In addition to moving your body every day, these are the habits doctors recommend focusing on to prevent cancer and improve overall health.

Sources:  EatingWell; moneytalksnews.com

Photo credit:   Getty Images. EatingWell Design.

 

Related reading:  9 Lifestyle Habits of People Who Live Past 100 – TUTORING YOU

GLP-1 agonists are medications that help lower blood sugar levels and promote weight loss. There are many different types. And they’re just one part of your treatment plan if you have Type 2 diabetes or obesity.

GLP-1 agonists are most often injectable medications, meaning you inject a liquid medication with a needle and syringe. You give the shots in the fatty tissue just under your skin (subcutaneous injection). Areas of your body you can give the injections include your belly, outer thighs, upper buttocks and the backs of your arms.

New Meds

These medications are relatively new. The U.S. Food and Drug Administration (FDA) approved the first GLP-1 agonist (exenatide) in 2005. Researchers are still learning about their other potential uses and benefits.

GLP-1 agonists alone can’t treat Type 2 diabetes or obesity. Both conditions require other treatment strategies, like lifestyle and dietary changes.

How do GLP-1 agonists work?

To understand how GLP-1 agonists work, it helps to understand how the naturally occurring GLP-1 hormone works.

GLP-1 is a hormone that your small intestine makes. It has several roles, including:

• Triggering insulin release from your pancreas: Insulin is an essential hormone that allows your body to use the food you eat for energy. It lowers the amount of glucose (sugar) in your blood. If you don’t have enough insulin, your blood sugar increases, leading to diabetes.
• Blocking glucagon secretion: Glucagon is a hormone your body uses to raise your blood sugar levels when necessary. So, GLP-1 prevents more glucose from going into your bloodstream.
• Slowing stomach emptying: Slower digestion means that your body releases less glucose (sugar) from the food you eat into your bloodstream.
• Increasing how full you feel after eating (satiety): GLP-1 affects areas of your brain that processes hunger and satiety.

The Agonist

GLP-1 agonist medications work by mimicking this hormone. In medication terms, an agonist is a manufactured substance that attaches to a cell receptor and causes the same action as the naturally occurring substance. In other words, GLP-1 medications bind to GLP receptors to trigger the effects (or roles) of the GLP-1 hormone. The higher the dose of the GLP-1 agonist, the more extreme the effects.

If you have Type 2 diabetes, the medications help manage your blood sugar by triggering your pancreas to release more insulin. The slowed digestion also helps decrease blood sugar spikes.

The satiety effect of GLP1-agonists reduces your food intake, appetite and hunger. These combined effects often result in weight loss.

When would I need to take a GLP-1 agonist?

Healthcare providers prescribe GLP-1 agonists for two conditions: Type 2 diabetes and obesity.

GLP-1 agonists for Type 2 diabetes

The FDA approves the use of GLP-1 agonists to help manage Type 2 diabetes (T2D). This is because GlP-1 agonists help lower blood sugar levels.

There are several other types of diabetes medications, like oral (taken by mouth) medications. One type of oral medication, metformin, is the go-to medication for treating T2D. But your healthcare provider may recommend a GLP-1 agonist if:

• Metformin isn’t helping manage T2D.
• It’s unsafe for you to take metformin (you have a contraindication).
• You have an A1C that’s higher than your target.
• You haven’t reached your target A1C within three months of treatment and you have additional conditions, like atherosclerosis, heart failure or chronic kidney disease.

Additional therapies

It’s important to remember that the most effective management of T2D involves several therapies, like:

• Lifestyle and diet modifications.
• Exercise.
• Medications.

Together, you and your healthcare provider will determine a treatment plan that works best for you. Providers often prescribe GLP-1 agonists with other medications to achieve the best blood glucose management.

Can I take a GLP-1 agonist if I have Type 1 diabetes?

Researchers are currently studying the safety and effectiveness of GLP-1 agonists for people with Type 1 diabetes (T1D). So far, some studies show that these medications can help lower A1C and help with weight loss in people with T1D.

The FDA hasn’t approved GLP-1 agonists for the treatment of T1D. But some healthcare providers prescribe it off-label. Talk to your provider to see if this is an option for you.

GLP-1 agonists for obesity

The FDA currently approves the use of semaglutide and high-dose liraglutide to help treat obesity. This is because these GLP-1 agonists have weight loss effects. Obesity is a chronic condition in which you have a body mass index (BMI) of 30 or higher.

Healthcare providers may also prescribe semaglutide or high-dose liraglutide for people who have overweight along with other health conditions if losing weight can help manage the coexisting conditions. Overweight is when you have a BMI of 25 to 29.9.

Obesity is a complex condition. Effective management often requires several therapies, like:

• Dietary changes.
• Exercise.
• Medications.
• Behavior modification programs.
• Bariatric (weight loss) surgery.

If you have obesity or overweight, talk to your healthcare provider to see if a GLP-1 agonist is right for you.

Source:  my.clevelandclinic.org©

Photo Credit: imyskin/iStock via Getty Images Plus

Struggling with weight control?   This series is for you:

Part 1: 30 Tiny Diet Changes That Can Help You Lose Weight – TUTORING YOU

If you dust weekly, but it feels like your home would never pass a white-glove inspection, maybe you need a different approach. Besides using the right tools, take some steps to help keep dust from building up in the first place. Dust is a mixture of microscopic particles from dirt, dead skin, pet dander, fiber, and dust mites. It can trigger allergies and cause respiratory problems, so you certainly don’t want it settling on every surface of your home. If possible, minimize sources of dust to get rid of it and keep it from building up. Try these easy ways to get rid of dust so you and your family can breathe easy.

Dust With Microfiber Cloths

To get rid of dust effectively, use cleaning supplies that do the job well. You can’t eliminate dust with a cloth that just pushes dust around. Use a microfiber cloth that attracts and picks up dust. For more efficiency, dampen it before dusting to help it trap even more dust particles. And make sure you dust often, at least weekly. It’s the best way to remove dust buildup.

Vacuum Regularly

It goes without saying that regular vacuuming can help keep dust under control. Dust from other sources is likely to fall and settle on the floor. Use a vacuum with a HEPA filter because it removes 99.97% of airborne dust, mold, bacteria, and pollen particles. Mopping and steam cleaning provide a deeper clean to help reduce dust even further.

Wash Bedding

Don’t overlook your bedding when washing your sheets. Bedspreads, accent pillows, and throws can accumulate dust, and frequent washing can cut that down, which can help you get a more peaceful sleep—no waking up sneezing with watery eyes in the morning.

Get Rid Of Clutter

Knick-knacks, stacks of magazines, and piles of untended laundry can be magnets for dust. If you’re dusting every week, make sure you’re dusting all those favorite collectibles and decor too. This means picking up every item in that collection of brass candlesticks, trinket boxes, and chinoiserie to clean under it—as well as every nook and cranny in your collection. Pare down the number of figurines on display or keep them covered in a glass display case or cabinet. Toss what you don’t need, and store items that don’t need to be displayed.

Don’t Overlook Forgotten Places

Look closely at the curtains, drapes, blinds, upholstery, and carpet in your home. A thick layer of dust may have settled in behind a door, along the back of your sofa, or on rarely used furniture. Dust window treatments weekly, especially in high-traffic areas, with a microfiber duster, and deep-clean them at least seasonally. Vacuum upholstered furniture weekly using the upholstery tool. It’s dirtier than you think thanks to crumbs, pet hair, and settled dust.

Clean Your Plants

Another forgotten area of your home that you may not think of dusting: your plants. If your plants look dull rather than green and shiny, they likely need to be dusted. Use a dampened soft cloth to dust each plant leaf. This benefits your home and your plant since it improves the air and the plant’s ability to absorb sunlight.

Maintain Your HVAC And Air Filters

Maintaining your HVAC unit can improve airflow in your home, and part of that is changing your air filters regularly. If they’re not changed often enough, clogs can prevent them from filtering air properly. In pet-free homes, aim to replace them every three to six months. If you have pets or someone in the home has allergies, changing the filters more frequently, about every two months, can help.

Place Rugs and Mats at Entries

One easy way to get rid of dust is by adding doormats at your home’s entry points. This can reduce how much dirt and outdoor dust enters the home, and removing shoes at the front door also helps. The fewer contributors to dust that enter the home, the better.

Tips For Eliminating Dust

Smoke from Canadian wildfires is spreading across parts of the United States.  Accordingly, air quality alerts in several states have been raised. The wildfires are turning the sky yellow some areas and in others raising health concerns for millions of residents.

Wildfires burning across Canada are producing vast smoke plumes that are traveling hundreds of miles south, degrading air quality far beyond the fire zones themselves.

The States affected

Michigan, Minnesota, Wisconsin and Colorado are among the states under air quality alerts, issued by the National Weather Service (NWS). Unquestionably linked to wildfire smoke, while smoke is also contributing to air quality concerns in parts of New York and potentially Illinois.

Massachusetts is also being affected by the smoke plume, with forecasters warning of hazy skies across New England.  However, the greatest ground-level air quality impacts are expected farther west, Boston news station WBUR reported.

The NWS warns that wildfire smoke can lead to elevated levels of fine particle pollution (PM2.5). This can trigger breathing difficulties and aggravate asthma and heart conditions, particularly for sensitive groups. This group includes children, older adults, and people with existing respiratory illnesses.

Why Is the Sky Yellow Right Now?

Even when a wildfire is hundreds or even more than 1,000 miles away, smoke can be carried long distances by winds high in the atmosphere. Those smoke particles remain suspended in the air and change the way sunlight travels through the atmosphere. Larger smoke particles scatter and absorb shorter wavelengths of light especially blue light more effectively. Also, more effective than longer wavelengths such as yellow, orange and red. As a result, less blue light reaches your eyes, leaving the sky with a yellow, orange or sepia-colored tint.

The effect can be especially noticeable during major wildfire outbreaks because smoke spreads far beyond the fire zone itself. In recent examples, wildfire smoke from Canada traveled more than 1,000 miles into New England, turning skies yellow and reducing air quality. Meteorologists note that upper-level winds can transport smoke across multiple states. Especially when the smoke remains high above the ground, it can filter enough sunlight to create eerie yellow or orange skies.  It can also dim daylight, much like an extended sunset in the middle of the day.

What Is Fueling Canada’s Wildfire Season?

The smoke affecting the United States is being generated by hundreds of active wildfires burning across Canada. According to the Canadian Interagency Forest Fire Centre (CIFFC), there are currently 836 active wildfires burning, including 194 classified as completely out of control.

The largest concentrations of fires are located across the Northwest Territories, Ontario and Quebec.

Hot, dry weather, combined with periods of strong winds and low humidity, has helped sustain fire activity across many northern regions.

The Governments Environment and Climate Change Canada has warned that above-average temperatures are expected through July and August. Basically, affecting much of the country, with particularly elevated fire danger forecast for northern Manitoba, areas around Hudson Bay, northern Ontario and parts of Quebec.

Many of Canada’s largest wildfires are caused by lightning, particularly in remote forested regions. However, human activity including campfires, vehicles, power lines and arson—remains a major source of fire ignitions.

Source:  Newsweek©

Health officials are investigating a growing outbreak of cyclosporiasis, a parasitic illness that can cause explosive diarrhea and other gastrointestinal symptoms.

The risk

The parasitic infection is said to be caused by the parasite Cyclospora cayetanensis, also known simply as cyclospora, and is usually contracted through contaminated food.

© Toni Jardon, Getty Images

Bag salad mix is among the foods that have been linked to cyclosporiasis in the past.

Wash your hands, especially after bathroom use and before preparing food

The Centers for Disease Control and Prevention (CDC) recommend washing your hands with soap and water for at least 20 seconds. Typically, the CDC recommends hand sanitizer when you cannot wash your hands, but in the case of cyclosporiasis, that does not work.

NOTE

Right now, alcohol-based hand sanitizers are not known to be effective against cyclosporiasis. Experts recommend washing hands thoroughly with soap and water, especially after using the bathroom and before preparing food.

The type of soap matters less than how you wash your hands. Along with the CDC recommendations above, experts recommend that you scrub between your fingers, under your nails and the backs of your hands before rinsing thoroughly.

“Soap works mainly by physical removal,” said Dr. Coffman, Alliance Director at Stop Foodborne Illness. “Whether the soap is antibacterial or not, the most important part is washing your hands thoroughly for at least 20 seconds under running water. Soap helps loosen dirt, oils, and microbes so they can be rinsed away.

How to wash lettuce and leafy vegetables

Leafy vegetables, like lettuce and fresh spinach, also require a slightly different approach. Instead of scrubbing them, separate the leaves and rinse them thoroughly under cool, running water. It may also be helpful to remove the outer leaves specifically and throw them away. Once your leafy greens are clean, a salad spinner can help remove excess water before storing or serving them.

“When it comes to cyclosporiasis, washing alone is not enough to reliably remove the parasite,” Dr. Coffman said. “The microscopic oocysts, the infectious stage of cyclospora cayetanensis, can adhere tightly to the surface of fruits and vegetables and become trapped in natural cracks, crevices and folds.”

Previous outbreaks have been associated with produce like raspberries, basil, cilantro, snow peas, green onions and salad mixes.  However, investigators have not yet identified a single source for the current increase in cases.

Reduce the risk by avoiding common contaminants

Health officials have not named any one product that is linked in all of these cyclosporiasis cases. You can wash your hands, you can wash your produce, but Dr. Coffman says, “The most reliable way to reduce your risk of cyclosporiasis is to avoid consuming foods known to be contaminated.”

How to wash berries and other delicate produce:

“For delicate items like fresh berries, gently rinse them under cool running water and remove any visible dirt or damaged fruit,” Dr. Coffman said. Water is enough, you don’t need any produce-specific soaps. In fact, both the FDA and the USDA strongly advise against using any sort of soap on your food. Food, especially fruits and vegetables, can be porous and chemicals can get into those pores and make you sick when you ingest them.

Raspberries are on the list of items that have previously been linked to cyclosporiasis outbreaks and have made several lists of produce to scrub, but they’re incredibly fragile.

“Scrubbing a raspberry would definitely be a challenge!” Coffman said. “Delicate produce like raspberries is too fragile for that approach and should instead be rinsed gently under cool running water.”

How to wash firmer produce, like potatoes and carrots

“For firmer produce, such as potatoes, carrots or cucumbers,” Dr. Coffman said, “Use a clean produce brush to gently scrub the surface under running water.”

If your produce has a peel or rind, like a banana, that you’ll remove before eating, you may still want to rinse it first—especially if you plan to cut through it with a knife.

“It’s a good idea to rinse the outside of fruits you’ll cut through, such as oranges, melons or avocados, to help prevent bacteria or dirt on the surface from being transferred to the edible portion by the knife during slicing,” Dr. Coffman said.

But she also weighs the importance of eating a balanced diet, which includes fruits and vegetables. “We don’t want to discourage people from eating them. The goal is to balance the nutritional benefits of fresh produce with sensible food safety practices based on your individual level of risk.”

Health officials have also issued guidance aimed at anyone involved in preparing, processing or serving fresh produce.

Other ways to help reduce your risk of food-borne illnesses:

Blocking nutrients

Your healthy morning smoothie packed with berries and a banana may be quietly canceling itself out. Research on food combinations is showing that some of the healthiest-sounding meals actually block the nutrients they’re supposed to deliver.

The most striking example involves bananas and berries. However, coffee, calcium and even spinach all play into nutrient bioavailability, the share of a nutrient your body can actually use. The science on how food timing and pairing affect what your body absorbs is more relevant to everyday eating than most people realize.

Why Bananas and Berries Are a Surprisingly Bad Combination

A 2023 study in Food & Function by researchers at UC Davis and the University of Reading found that adding a banana to a berry smoothie reduced flavanol absorption by 84 percent compared with a berry-only blend. The study drew renewed mainstream coverage through UC Davis press releases in October 2025 and May 2026.

The culprit is an enzyme called polyphenol oxidase, or PPO, which bananas contain in high amounts. PPO destroys flavanols both during blending and during digestion in the stomach.

What Is Heritage Sourcing and Why Is It Becoming a Major Food Trend in 2026?

Flavanols are the heart and brain-protective compounds found in berries, cocoa and grapes. Lead author Javier Ottaviani cited a clinical trial showing 500 milligrams of flavanols daily cut cardiovascular deaths including heart attack and stroke by 27 percent. The Academy of Nutrition and Dietetics issued its first-ever flavanol recommendation in 2022, calling for 400 to 600 milligrams a day for cardiometabolic health.

It is worth noting that the banana study was funded by Mars Inc., which sells a flavanol supplement. Independent follow-up work has cited and confirmed the underlying mechanism.

Other high-PPO foods that trigger the same effect include apples, peaches, avocados, mangoes, eggplant, potatoes and mushrooms. The fix is simple: swap the banana for pineapple, oranges or mango in smoothies built around berries or cocoa.

Source:  US Weekly©

Photo credit:  Brandon Bell/Getty Image©

July 4, 2026 Update:

Debate over bananas

Dr Daniel Pompa, a cellular health specialist from Utah, recently raised concerns about bananas in a video shared with his social media audience.

Pompa, who has nearly two million followers on Instagram, frequently posts about diet and environmental health.  Pompa argued that bananas may not be as beneficial as commonly believed.

Certain starch components in bananas could worsen inflammation-related symptoms in some individuals. How do you feel after eating one?

Green tea gets plenty of buzz for its blood pressure benefits, but dietitians say other beverages may offer more.

High blood pressure causes your heart to work harder and puts extra force on your arteries, which can make them stiffer and less flexible over time. Left unmanaged, it can raise the risk of heart disease, stroke and other cardiovascular complications.

Your lifestyle, including what you eat and drink, plays an important role in blood pressure management. “Food and drink affect how much fluid the body holds onto, the balance of important minerals like sodium and potassium, how well blood vessels work, and overall health factors such as inflammation and gut health,” explains Dani Lebovitz, M.S., RDN.

Green tea often gets attention for its blood pressure benefits, thanks to plant compounds called catechins that may help blood vessels relax and support smoother blood flow. But it’s not the only beverage that may help. Learn more about the drinks dietitians recommend for even more blood pressure–supporting benefits.

1. Prune Juice

Although research on prune juice and blood pressure is limited, prune juice contains compounds associated with heart health and blood pressure reduction. Prunes are an excellent source of antioxidants, potassium and fiber. One cup of canned prune juice provides 2.5 grams of fiber and 707 milligrams of potassium, which is 27% of the recommended daily value for potassium for women. “Research shows that higher fiber intake is associated with better blood pressure and cardiovascular health, and emerging evidence suggests the gut microbiome may also play a role in blood pressure regulation,” explains Lebovitz.

Prune juice is a great on-the-go option to support blood pressure. “Many brands offer convenient single-serve cans that are easy to keep in the pantry, toss into a lunch bag or enjoy alongside breakfast without much prep work or overthinking,” shares Lebovitz.

2. Hibiscus Tea

Hibiscus tea is a refreshing herbal beverage that you can drink hot or iced. Polyphenols in hibiscus tea help relax blood vessels, contributing to lower blood pressure. Additionally, hibiscus may inhibit enzymes that are involved in regulating blood pressure, thus helping to lower it.

Lebovitz recommends steeping the tea for 5 to 10 minutes to bring out the flavor and beneficial plant compounds. “During the hot summer months, its tart fruity flavor is great served cold with frozen berries,” she adds.

3. Pomegranate Juice

Pomegranate contains antioxidants, like punicalagins and anthocyanins, that support arterial elasticity and inhibit angiotensin-converting enzyme activity, which influences blood pressure, per Payton Brewer, M.S., RD, CPT. According to one analysis, regular consumption of pomegranates is associated with reduced systolic and diastolic blood pressure.

Brewer recommends choosing 100% pomegranate juice with no added sugar, rather than cocktail versions. “Try diluting it with sparkling water if the tartness is too intense,” she adds.

4. Beet Juice

Beets are a significant source of dietary nitrates. “The body turns these into nitric oxide, which helps blood vessels relax and widen so blood can flow through more easily,” describes Lebovitz. Research shows that consuming beetroot juice daily can significantly lower systolic blood pressure in individuals with hypertension.

Drinking just 2.5 to 8 ounces of beetroot juice can have meaningful effects on blood pressure and heart health. The amount of nitrates in beetroot juice varies, depending on whether you use juice or concentrate. Make sure to choose a beetroot juice instead of a cocktail to ensure greater potency.

“Beetroot juice has a bold and earthy flavor,” explains Lebovitz. “Because of its intense flavor, try combining it with another juice like apple or zesty flavors like lemon or ginger,” she adds.

5. Orange Juice

Oranges contain the compound hesperidin, a flavonoid recognized for its antioxidant and anti-inflammatory properties. One study found that drinking 500 milliliters of orange juice or hesperidin-enriched orange juice per day (roughly the equivalent of two 8-ounce glasses) for 12 weeks was associated with reductions in systolic blood pressure and pulse pressure among individuals with pre- and stage-1 hypertension, explains Lauren Manaker, M.S., RDN, LD. “The researchers also noted that the hesperidin-enriched version showed acute benefits after just a single dose, with stronger effects emerging after sustained intake over time,” adds Manaker.

Two big glasses of juice are a pretty big daily portion, and most of your fruit should be whole fruit for the fiber benefits. However, enjoying a small glass of orange juice with your breakfast or as a post-workout recovery drink may be a good idea for blood pressure.

Other Tips for Better Blood Pressure

Beverages can be a helpful addition to your routine, but the biggest blood pressure benefits come from pairing them with other heart-healthy habits.

 

People undergoing chemotherapy will notice different levels of hair regrowth. The speed of regrowth and thickness of your new hair will depend on various factors, including the individual, the drug (or combination of drugs) used, the dosage given, type of cancer, nutritional state, and pre-existing hair loss.

This article discusses how chemotherapy impacts hair loss and regrowth. It includes information about how long it may take for your hair to grow back, how it may look and feel when it does, and how to care for your regrown hair.

Surgery and radiation therapy remove, kill, or damage cancer cells in a specific area of the body. Chemo is different because it works throughout the body. This means that chemo can kill cancer cells that have spread (metastasized) to nearby areas or to areas farther away from the original (primary) tumor. However, chemo also affects normal fast-growing cells throughout the body.

One of the most frustrating side effects of chemotherapy is hair loss. Because cancer cells and hair follicle cells are both types of fast-growing cells that divide quickly, chemotherapy will kill both types.

The extent of hair loss can vary among individuals and depends on drug type and dosage. Some people may experience mere thinning of the hair, while others may lose all of their hair.

Hair loss tends to begin after a few chemotherapy treatments. The hair may fall out gradually, or it may fall out in clumps. Some patients shave their heads—opting to wear wigs, scarves, or hats—so they do not have to experience their hair falling out gradually over a period of time. Any remaining hair might look dull or feel dry during chemotherapy.

Some patients lose more than just the hair on their heads—some lose hair all over their bodies. They lose eyebrows, eyelashes, pubic hair, and even arm and leg hair. Each person reacts differently to chemo, so it is impossible to predict who will lose hair or how much hair.

Hair Regrowth After Chemotherapy

Your hair may start to grow back while you are still undergoing chemotherapy, or you may not have hair grow back until after the treatment has ended.

While each person has a unique experience with hair loss and regrowth, looking at general timelines may help prepare you for what to expect.

After treatment ends, you may see the following regrowth pattern:

• Several weeks: Soft fuzz forms.
• One to two months: Real hair starts to grow.
• Two to three months: Hair is about 1 inch long.
• Three to six months: Hair grows about 2–3 inches long.
• Twelve months: Hair is about 4–6 inches long.

As a reference, healthy hair normally grows about 1 centimeter or half an inch per month.

When hair does grow back in, it may be a different texture or color than the hair you lost. For example, if you had straight hair, it may be curly when it comes back in.

Some people also find that their hair grows back gray at first, and then a few months later, it returns to its natural color as the pigment-producing melanocyte cells may take longer to repopulate the hair follicle.

Caring for Hair Regrowth

As your hair grows, use a gentle shampoo and conditioner. New hair growth is fragile, and your scalp may still be very sensitive. Talk to your oncologist or your dermatologist for more personalized advice on the topic.

For the first six months after therapy, you may want to hold off on undergoing chemical processes like perming and dyeing. Using a hair dryer, a curling iron, or a straightening iron may also damage the fragile new hair.

Frequently Asked Questions

• How much does hair grow in after chemo?

  Hair regrowth after chemo is different for each person. However, many people see hair start to return a month or two after treatment and have several inches back after their first year.

• What vitamins help hair growth after chemo?

  Hair loss from chemo is different from other kinds of hair thinning or loss. There are no reputable studies that show vitamins or supplements are helpful in preventing hair loss or making it grow back faster.

  However, topical minoxidil may be recommended to help hair regrow after chemotherapy.

  Source:  verywellhealth.com©

More than half of U.S. adults take supplements, with heart health among the top reasons people report using them. The trend has prompted new medical guidance to advise against using fish oil or supplements to manage cholesterol. Previous versions of the cholesterol guidelines did not address dietary supplements.

These guidelines suggest that supplements do not meaningfully lower LDL, or “bad” cholesterol. They are not an effective alternative to prescription medications like statins. And, according to the updated guidelines, in some cases, taking fish oil may even worsen heart health.

Evidence Shows OTC Fish Oil Doesn’t Lower Cholesterol

Fish oil supplements are popular among Americans, with estimates suggesting that one in five older adults takes fish oil for their heart.

However, there is “no benefit” for using supplements to treat cholesterol or lower atherosclerotic cardiovascular (ASCVD) risk, according to Donald M. Lloyd-Jones, MD, ScM, FAHA.  He is co-author of the new cholesterol guidelines.

Multiple studies have shown that cholesterol-lowering drugs like statins are more effective at reducing cardiovascular disease risk than over-the-counter fish oil supplements.

“There is plenty of evidence, and it clearly indicates that supplements are a waste of time and money.  Both for treating cholesterol and for trying to lower risk for heart attack and stroke,” Lloyd-Jones said.

Fish Oil Might Even Worsen Heart Health

In some cases, fish oil supplements can raise LDL cholesterol levels and increase the risk of atrial fibrillation (AFib), or irregular heartbeats.

John P. Higgins, MD, a professor of cardiovascular medicine at McGovern Medical School at UTHealth Houston, said he has seen fish oil having these effects in his patients.

“The most common real-world problem is not dramatic toxicity, but false reassurance and treatment delay. Patients often believe a supplement is a ‘natural’ alternative to statins or other proven therapy.  That leads to LDL-C or triglycerides undertreated for years,” Higgins told Verywell.

Delaying proven treatments can increase the risk for a heart attack or heart failure in the future.

Prescription Fish Oil Is Still Recommended for Some Patients

The new guidance only applies to over-the-counter supplements. Prescription-grade fish oil, icosapent ethyl, is still recommended as a cardiovascular treatment for certain high-risk individuals.

Icosapent ethyl is a purified, high-dose form of the omega-3 fatty acid EPA that has been shown to work alongside statins.

Unlike prescription drugs, supplements are not subject to the same rigorous safety and effectiveness testing. OTC fish oil supplements may have impurities and are not effective for cholesterol management.

“OTC fish oil supplements have low levels of the important ingredient (EPA), and it would take at least 10 pills per day to get close to any potential benefit,” Llyod-Jones said.

Supplements Should Not Replace Diet or Drugs

Rather than loading up on supplements, try adding more fish to your diet. Seafood has been linked to a lower risk of stroke, potentially due to the other nutrients in the whole food source.

However, eating more fish also won’t guarantee perfect cardiovascular health. Genetics and family history influence cholesterol levels, and sometimes a statin is still needed alongside lifestyle changes.

And if a statin is recommended, fish oil supplements are not an effective alternative.  “Fish oil supplements cannot provide the proven benefits of statins.  Statins do reduce heart attacks and strokes in people with or at risk for ASCVD. In fact, you wouldn’t get much of anything at all, except for a thinner wallet, mild stomach upset, and belching that tastes or smells like fish, as often happens,” Lloyd-Jones said.

Source:  verywellhealth.com©

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Enlicitide vs Ezetimibe to Lower LDL Cholesterol – TUTORING YOU