Category: Health

How to Neutralize the Effects of Caffeine

 

Whether you drank too many cups of coffee or downed an energy drink, you may experience jitters, irregular heartbeat, an upset stomach and other caffeine side effects. From drinking water to eating a banana, find out what really works for neutralizing the effects of too much caffeine.

How Much Caffeine Is Safe?

You may know that caffeine is found in coffee, tea, chocolate and soda, but the National Poison Control Center reports that you may be ingesting more caffeine than you realize. Energy drinks, caffeine pills, energy shots and diet pills often have high amounts of caffeine. This stimulant is also added to certain foods, chewing gum, mints, bottled water and even lip balm.

The U.S. Food and Drug Administration (FDA) says that healthy adults can safely have up to 400 milligrams of caffeine per day. This is the equivalent of four or five cups of coffee. However, some people are sensitive to caffeine and may experience side effects even when taking a few sips.

Caffeine overdose

A caffeine overdose may occur at around 1,200 milligrams of caffeine, reports the FDA. Dietary supplements with high concentrations of caffeine can be dangerous and are not recommended. Children, teens and pregnant people should avoid taking in more than 200 milligrams of caffeine per day. The same goes for people who are breastfeeding or trying to conceive.

Make sure you carefully check food labels to determine the exact amount of caffeine. For example, the FDA reports that a 12-ounce can of soda has 30 to 40 milligrams of caffeine, while an 8-ounce cup of coffee provides 80 to 100 milligrams. Green tea and black tea contain around 30 to 50 milligrams of caffeine, while energy drinks can have up to 250 milligrams per 8 ounces.

Potential Side Effects of Caffeine

Caffeine is a natural substance that is derived from coffee beans, cocoa beans and tea leaves, but it can also be produced synthetically. The FDA reports that it may have beneficial effects, such as increased alertness and energy, when consumed in moderation.

Caffeine life-cycle

After you ingest caffeine, you will feel the peak effects within 30 to 60 minutes, states the American Academy of Sleep Medicine. The stimulant has a half-life of three to five hours. This is the time it takes for your body to get rid of half the drug. For example, if you drink one cup of coffee with 80 milligrams of caffeine, you may still have 40 milligrams of this substance left in your system after five hours or so.

That’s why it’s recommended not to drink caffeine for at least six hours before bedtime. There are several variables, such as your weight and metabolism, that affect how long the caffeine stays in your system.

Side effects

According to the FDA, common caffeine side effects may include:

  • Jitters, shaky hands
  • Headache
  • Insomnia
  • Anxiety
  • Irritability
  • Fast heart rate
  • Nausea or upset stomach

The National Poison Control Center reports that serious side effects, which may result from a caffeine overdose, often include vomiting, heart palpitations and high blood pressure. Overdosing on caffeine is unlikely to happen, but it may lead to seizures and even death. If you experience severe adverse reactions, seek medical attention immediately.

Counteracting Caffeine Side Effects

If you scour the internet for ways to counteract caffeine’s side effects, you will find lots of anecdotal advice. Eating a banana, exercising and eating fruits rich in vitamin C certainly won’t hurt, but there is no scientific evidence that doing these things will stop the jitters or neutralize the caffeine in your system.

The best thing you can do is to stay hydrated by drinking water and to wait for the caffeine to pass through your system. The University of Washington advises against eating caffeine-containing foods, such as chocolate, during this time frame.

If you have diarrhea, drink an electrolyte replacement beverage. Take a walk to relieve anxiety and jitters. Practicing deep breathing or meditation may help slow down breathing and decrease anxiety until the caffeine has left your system. Figure out how much of this stimulant you can tolerate and keep it under that limit to avoid the negative caffeine side effects.

Source: livestrong.com©

Photo credit: Jill Chen/iStock/Getty Images

 

8 Foods with a Surprisingly Short Life, even in the Refrigerator

Just because you place something in the refrigerator, it doesn’t mean it’ll last forever. And how disappointing it is to discover the berries or sandwich meat you bought only a few days ago has already gone bad! To avoid this, rely on our guide below.   We’ll explain which foods have a short life in the refrigerator along with tips to help keep them fresher.

Short Life Foods

1) Organic Blackberries

©Arx0nt – Getty Images

First up are organic blackberries. Since organic blackberries aren’t treated with pesticides or insecticides, their thin skin and high-water content make them highly susceptible to bacteria growth.

To kill residual bacteria, wash the blackberries with vinegar and water. Use a preservation bag to extend the shelf life of the berries and store them inside the refrigerator crisper drawer.

2) Sliced Deli Meats

Turns out, you only have a few days to devour deli meats, so keep those sandwiches for your kids and yourself coming. “Deli meat sliced for you fresh in the store lasts three to five days in the fridge.  But commercially packaged deli meat is at five to seven days,” says Amanda Sauceda, M.S., R.D. “Both of these are pretty short!”

If you know you aren’t going to use up all your deli meat in that time frame, you can freeze it. “This way it doesn’t spoil, and you stay safe,” she says.

3) Cut Watermelon

The key to extending the life of a watermelon is to not cut into it until you’re ready to eat it within the next few days. In its whole form, watermelon has a long fridge life, but once cut, it’s highly perishable. Once sliced, the water is lost out of the flesh and loses its sweet flavor.

For whole-store ripe watermelon, you can keep it for up to a few weeks.  In addition, preserve the flavor of cut pieces by keeping them in an airtight container.  Then, eat the fruit in three to five days.

4) Kale

According to nutritionist and author Adita Lang, stalks of kale will last about three days in the refrigerator. She recommends placing them in a cup of water, so they stay fresh. “The average person keeps their kale in the produce bag and throws it into the vegetable drawer,” she says. “Here, it begins to wilt and soften because it lacks adequate moisture.”

5) Cooked Rice

Consume rice quickly, within one to two days of cooking. “This is due to the spore called Bacillus cereus, a bacteria that causes gastrointestinal illness,” she says. “The spore is heat-resistant and doesn’t die when cooking, but it can produce bacteria as it cools or is left in the danger zone, between 40 to 140 degrees Fahrenheit.”

6) Lettuce

Lettuce has a high-water activity, which is essentially the ratio of the vapor pressure in a food to the vapor pressure of pure water. The higher the ratio, the higher the chance that the water will leave the cells of the food and enter into the cells of the bacteria.

However, lettuce can last for up to 30 days. All you have to do is wrap the leaves in foil. Lettuce’s water activity can also be lowered by placing paper towels in a bag or container. The paper towels thus absorb the water loss from the lettuce leaves.

7) Hard-Boiled Eggs

You don’t have to worry about uncooked eggs. However, hard-boiled ones should be consumed one week after storing in the refrigerator. Hard-boiled eggs may harbor bacteria such as salmonella or listeria if the egg is not cooked fully. Also, since bacteria can live on the shell as well, it’s recommended to discard eggs with cracked shells before consumption. Eggs need to be stored around 40 degrees or below to be considered safe from bacteria growth.

8) Canned Fish

Finally, an unopened can of tuna or fish has quite a long shelf life, but an opened can is a different story. Once you open the can, you expose the fish to air, bacteria, and enzyme reactions so the shelf life significantly reduces to just a few days. Any canned product or jar like pasta sauce has a shortened shelf life once opened for the same reasons, though the shelf life can vary based on the acidity of the product. For example, foods stored in vinegar have a few more days than those that may be stored in oil.

Source: Woman’s Day©

Related:  7 Foods That Never Expire – TUTORING YOU

The 5 States with the Longest Life Expectancies

A 2022 report by the Centers for Disease Control found the average life expectancy in the US was 77.5 years. But the value varies across states.  Factors such as environment, diet, exercise, genetics, access to healthcare, and other lifestyle choices contribute to differences.

Using the CDC’s National Center for Health Statistics 2021 report — the most recent CDC state data available — here are the five states with the longest life expectancies:

5 HIGHEST:

5. New Jersey

Life expectancy: 79.0 years

The “Garden State” has the fifth-longest life expectancy in the US, according to the CDC data.

In its 2023 American Community Survey one-year estimates, the Census Bureau said 92.8% of residents had health insurance compared with 92.1% of Americans nationally. The CDC’s Behavioral Risk Factor Surveillance System 2022 also found that adults in New Jersey reported the second-lowest rates of depressive disorders.

The state was named the third-best state to live in by the personal-finance company WalletHub.  It compared US states in terms of affordability, economy, education and health, quality of life, and safety. 

4. New York

Life expectancy: 79.0 years

New York, which WalletHub ranked the ninth-best state to live in, also has a life expectancy of 79 years. Just 4.8% of residents are estimated to be without healthcare coverage. Adults in the state also reported some of the lowest levels of depressive disorders, at 17.8%.

3. Connecticut

Life expectancy: 79.2 years

The “Constitution State,” which was ranked the seventh happiest in the country, has the third-longest life expectancy in the US at 79.2 years. The Census Bureau estimated that 94.3% of residents had health insurance.

2. Massachusetts

Life expectancy: 79.6 years

Massachusetts has the second-longest life expectancy in the country. Only 2.6% of the population is estimated to lack healthcare coverage.  In addition, the American Lung Association reported that 10.4% of adults in the state smoked cigarettes.  Favorably compared with 11.6% of adults nationally.

WalletHub reported Massachusetts had the best state healthcare system in the country. As a result, the state has the lowest share of adults in fair or poor health.

1. Hawaii

 

Life expectancy: 79.9 years

Hawaii has the longest life expectancy in the country. WalletHub named it the happiest state in the US.  Hawaii enjoys this result thanks to its No. 1 ranking for its residents’ emotional and physical well-being.

In the state, 96.8% of residents are estimated to have health insurance.

What is hantavirus that killed Gene Hackman’s wife

Betsy Arakawa, wife of Oscar-winning actor Gene Hackman, died from a respiratory illness linked to hantavirus.  It is a rare disease transmitted by infected rodents. 

What it is

Health experts warn that hantavirus can cause flu-like symptoms after exposure to rodent droppings.  However, in severe cases, it may develop into Hantavirus Pulmonary Syndrome (HPS), a life-threatening lung condition. The fatality rate for those with respiratory complications is approximately 38%.

Hantavirus refers to a strain of viruses carried by rodents and often transmitted to humans by inhaling particles from dried mice droppings.

Infections are typically caught by inhaling the virus once it becomes airborne from a rodent’s urine, droppings or saliva, according to the Centers for Disease Control and Prevention (CDC).

It can also spread through a rodent’s bite or scratch, but it is rarer. Deer mice are the most common carriers in North America, according to the Mayo Clinic.

The virus can cause two syndromes- the first, Hantavirus Pulmonary Syndrome is the most common in the US, and this is what Ms Arakawa caught, according to officials.

Symptoms

Symptoms can initially include fatigue, fever and muscle aches and can also cause headaches, dizziness, chills and abdominal problems.

The second – Haemorrhagic Fever with Renal syndrome – is more severe and affects the kidneys.

The CDC reported 864 cases of hantavirus in the US between 1993 and 2022.

Most of the cases were found in rural areas of western states like California, Washington, Arizona, New Mexico and Colorado.

Source:  BBC News©

Photo credit: © Getty Images

Scientists say your brain suddenly ages at 57, 70, and 78. Here are 5 ways to curb mental decline.

  • A new study found waves of brain aging occur at ages 57, 70, and 78.
  • Some healthy habits can combat mental decline by improving memory and cognition.

© Maskot/Getty Images

Brain aging accelerates at three specific points in your life, according to a recent study.

The researchers looked at brain images of over 10,000 healthy adults, then tracked blood protein changes in half of them to look for “brain age gap” (BAG), a sign of cognitive aging.

Their findings, published in Nature, suggest that most people experienced peaks in brain aging at three ages: 57, 70, and 78.

At 57, there were protein changes related to wound healing and metabolism; at 70, with brain-cell function that could increase the risk of dementia; and at 78, with immunity and inflammation.

There are steps you can take to reduce your risks of mental decline.

Here are some science-backed habits that scientists believe have strong cognitive benefits, from improving memory to clearing out toxins from the brain.

Science-Backed Good Habits

Eat lots of protein and leafy greens

Eating enough protein, such as fatty fish or sardines, can boost memory and protect against cognitive decline. Nuts, beans, whole grains, and yogurt are also great sources of protein.

Leafy greens, such as spinach and kale, contain important nutrients like iron and magnesium that are vital for optimal brain health.

Other great foods to incorporate for cognitive health include berries, herbs, and tea.

Move often

The hippocampus and prefrontal cortex both deteriorate as we age, but regular movement can boost neuron growth and improve memory.

It doesn’t mean you have to hit the gym every day, either: Even short bursts of exercise have loads of health benefits — just one minute of squats can improve concentration and decision-making.

The Blue Zones project reports that people who rely on walking as their main form of movement throughout the day live longer.

See your friends

Chronic loneliness affects your physical health in multiple ways, including your heart function and immune system. It can also impact your memory, even contributing to cognitive decline and dementia.

Joining groups is a great way to make new friends even in your 70s. It’s also good to seek out deeper relationships to avoid feeling lonely in a crowd.

Get enough deep sleep

Quality sleep is crucial for brain health. Deep sleep, in which your brain wave frequencies slow down, is responsible for clearing toxins from your brain. It accounts for less than a quarter of your sleep cycle, so you should be getting between 55 to 97 minutes of deep sleep every night.

You can get more deep sleep by exercising enough during the day and reducing caffeine before bed, so that you can properly enter deep sleep.

Challenge yourself

Jason Shepherd, an associate professor of neurobiology at the University of Utah, previously told Business Insider that trying new things keeps the brain healthy. It can include traveling or taking up new hobbies.

“I think a lot of us get into routines and habits where we’re doing the same old thing each day,” he said. “But learning new things helps with brain plasticity.”

Source: businessinsider.com©

Related:  11 Simple Ways to Prevent the Post-Holiday Blues – TUTORING YOU

 

Why Am I Suddenly Allergic to My House?

Discover how pests, chemicals, and other elements in your home could trigger unpleasant symptoms—and what you can do about them.

Your home is the one place where you can feel calm and comfortable, but if you are sneezing and coughing every time you walk through your front door, it can quickly become more frustrating than ever. If this is the case, you might be dealing with house allergies. 

House allergies

Millions of people suffer from symptoms caused by indoor allergens, according to the American Academy of Allergy Asthma & Immunology. This may include rhinitis symptoms like sneezing, runny nose, congestion, itchy throat, and watery eyes; asthma symptoms like coughing and wheezing; or hives and rashes. 

A number of household irritants could cause allergy symptoms, so it’s important to figure out exactly what is triggering these reactions. Besides removing the specific allergen from your house, using a reputable air purifier can help minimize the effects of some of the most common household allergens.

Mold

Mold growing in your house can produce airborne spores that trigger an allergic reaction.  Symptoms include a runny nose, nasal congestion, wheezing, itchy eyes or throat, coughing and sneezing, headaches, and a skin rash. Indoor mold typically grows in damp areas such as basements, bathrooms, kitchens, and anywhere water is found. 

Check for visual signs of mold and the musty or earthy odor typically accompanying mold. Be sure to test for mold if you aren’t sure of the indoor source. If you spot mold, wear a mask and try to get rid of it immediately with water, detergent, and 5 percent bleach. It is also a good idea to hire a professional to have it removed safely. 

Prevention

Here are some ways to prevent mold from growing in your home:

  • Repair and seal leaking pipes and dripping faucets.
  • Use a dehumidifier in the basement and other damp areas. 
  • Purchase a humidity monitor to keep an eye on humidity levels.
  • Ensure adequate ventilation in all rooms.
  • Use exhaust fans and air out your home by opening doors and windows.
  • Install a certified filter in the central heating and air conditioning unit in your home.

Plants

Houseplants purify the air and are incredibly uplifting and beneficial to our well-being, but some produce pollen and spores that can cause allergic reactions. Therefore, it’s best for those who are susceptible to limit exposure to plants and flowers inside the home to avoid a runny nose, itchy eyes, and even asthma. Some people even get a rash from handling certain plants.

If you aren’t sure whether houseplants are causing your symptoms, try removing them for a few weeks and see if that helps. Avoid ferns, figs, orchids, palms, and chrysanthemums, as they are the worst plants for people with allergies. Also, stay away from plants with fuzzy leaves (like African violets) since they easily trap allergens in their foliage. 

Instead, choose plants with smooth leaves that you can wipe down or mist regularly to keep dust and pollen at a minimum. Peace lily, Chinese evergreen, Dracaena, and Mother-in-law’s tongue are known to be hypoallergenic and shouldn’t trigger allergic reactions. 

Dust

Microscopic arthropods might be lurking in your house, causing house allergies. These dust mites feed off of tiny flakes of shed human skin and thrive in warm, humid environments. They are often found in carpeting, bedding, draperies, and upholstered furniture. 

About 8 out of 10 people in the United States are exposed to dust mites at any given time, so dust mites could be the reason for your allergies. 

Prevention

Here are some ways to prevent dust mites in your house:

  • Keep surfaces in your home clean and uncluttered. 
  • Vacuum weekly with a model that has a certified asthma and allergy filter.
  • Place allergen-proof fabric covers or airtight zippered plastic covers over mattresses and pillows.
  • Wash your bedding in hot water and dry in a hot dryer weekly.
  • Reduce the amount of carpeting and rugs in your home.
  • Use specialized filters on your central air conditioner.
  • Keep humidity low by using a dehumidifier or air conditioning. 
  • Replace drapes and blinds with roll-down shades or washable curtains.

Chemicals

Another common allergen found in homes stems from all the chemicals we use, such as cleaning supplies, air fresheners, bug spray, soaps, chlorine bleach, polishes, and more. Many of these products contain harmful or irritating chemicals that can trigger headaches, respiratory symptoms, and allergy symptoms like itchy and watery eyes.  

Prevention  

Try these tips to help keep chemicals to a minimum:

  • When using any cleaning or household products, keep the room well-ventilated by opening windows and doors.
  • Avoid spraying any chemicals in the air inside your home. 
  • Choose unscented laundry products.
  • Use only unscented, nontoxic cleaners at home.
  • Avoid products with ammonia, formaldehyde, volatile organic compounds (VOCs), sulfuric acid, fragrances, and flammable ingredients.
  • Never use air fresheners. 

Pests

Pests roaming throughout your house—such as cockroaches, rodents, and insects—could also be triggering your allergies and asthma. As it turns out, some people are allergic to the proteins found in animal saliva, skin, fur, urine, or droppings. You will be able to tell if you have rodents by their droppings near your food supply or if you hear scurrying in the walls. 

Fruit flies and stink bugs also can trigger allergies. Fruit flies search for food and take bacteria from rotted fruits or spoiled food with them. They can cause respiratory issues and red bumps on the skin from the diseases they carry. Finally, stink bugs produce an odorous chemical that can cause symptoms like a stuffy nose, runny nose, pink eye, or dermatitis.

Prevention

Take these steps to eliminate pests in your home:

  • Seal all areas where pests can enter the home, including crevices, wall cracks, and windows.
  • Repair leaky faucets and pipes since cockroaches and other pests come inside for water. 
  • Keep food stored in tightly sealed containers. 
  • Vacuum and sweep the floor after meals.
  • Keep lids on garbage containers. 
  • Do not leave dirty dishes or pet bowls out.
  • Wipe off kitchen surfaces and cupboards regularly.
  • Remove clutter to reduce the number of hiding spots for pests.
  • Use bait and traps or hire an exterminator to control the pests in your home.

Source: bobvila.com©

Photo: LaylaBird/E+ via Getty Images

 

These Foods Can Trigger Kidney Stones

 

A kidney stone is exactly that — a hard mass of minerals and salts that forms in the kidneys. Certain foods and drinks contain chemicals that can lead to these sometimes-painful crystals. The stones come in several different types, and foods that are not so good for one kind may be OK to eat if you have another type.

If you’ve had a kidney stone, ask your doctor which it was. That’ll help you know which foods to avoid.

But if you aren’t sure — or if you just want to be careful about all types of kidney stones — a good rule is to stay away from too many salty foods and meats and other animal protein.

And don’t forget to drink lots of water. It helps dilute the waste in your urine to make stones harder to form.

More people get this kind than any other. It forms when calcium in your pee combines with oxalate, a chemical that’s naturally in many foods.

If you’ve had one of these, watch out for:

High-oxalate foods. Many plants contain oxalate, so it’s hard to avoid it entirely. But some foods have much more than others. Try to limit:

  • Spinach
  • Rhubarb
  • Almonds and cashews
  • Miso soup
  • Grits
  • Baked potatoes with skin
  • Beets
  • Cocoa powder
  • Okra
  • Bran cereals and shredded wheat cereals
  • French fries
  • Raspberries
  • Stevia sweeteners
  • Sweet potatoes

If you eat or drink calcium-rich foods at the same time, they can help your body handle oxalate without turning it into a kidney stone. So pair your spinach salad with low-fat cheese. Or mix nuts or berries into yogurt. Drinking milk does not cause kidney stones.

Salt. If you eat a lot of sodium, which is an ingredient in salt, that raises the amount of calcium in your urine. Once you finish eating, any extra oxalate “sticks” to calcium in the kidneys. That can produce stones. So limit canned foods, packaged meats, fast foods, and condiments in your diet.

Animal protein. Limit beef, pork, eggs, cheese, and fish, because they may raise your chances of most types of kidney stones.

Vitamin C. Too much can make your body produce oxalate. So don’t take more than 500 mg a day.

 

 

These form when calcium in the urine combines with the mineral phosphorus. If you’ve had one of these, you don’t need to worry about oxalate. But do watch for:

Animal protein-rich foods:

  • Organ meats, like chicken or beef liver
  • Milk, cheese, and other dairy products
  • Eggs
  • Seafood

Foods that can make urine more alkaline, including:

  • Fresh fruit juices (except orange, cranberry, and nectarine)
  • Vegetable juices
  • Molasses

Processed foods. Phosphorus is a common additive and preservative. So limit fast foods, bottled colas, frozen foods, and luncheon meats. Read the label for ingredients starting with “phos.”

Sodium. Most Americans get too much already. Aim for no more than one teaspoon of table salt a day.

You get these if your pee is too acidic. These stones contain uric acid, a substance the body produces as it breaks down chemicals in food. Unlike with calcium oxalate and calcium phosphate stones, sodium isn’t a special issue here.

Animal protein. Eating too much red meat, poultry, eggs, and shellfish does two things. It makes your body make more uric acid. And it can rob your system of citrate, a substance that helps keep away kidney stones and maybe keep existing ones from growing.

 

To get enough protein, you can swap your meat and poultry for:

  • Beans, dried peas, lentils, and peanuts
  • Soy milk, soy butter, and tofu
  • Nuts, like almonds, walnuts, and cashews

Sugary drinks. Tart drinks like lemonade, limeade, and fruit juices are naturally high in citrate that helps keep kidney stones at bay. But hold back on foods and drinks flavored with sugar or, especially, high-fructose corn syrup. They can lead to stones.

Alcohol. It can make uric acid levels in your blood go up.

 

Source:  webmd.com©

13 habits that increase risk of Dementia – including daily tasks and popular drinks

 

Dementias Risk

Dementia risk could be elevated by these 13 seemingly innocuous habits that are aging your brain prematurely. If you’re a coffee addict who enjoys concerts and binge-watches Netflix, you could be at an elevated risk of a common brain disorder.

From lighting up a cigarette to avoiding doctor’s visits, here are thirteen habits that might heighten your dementia risk:

  • 1. Drinking alcohol.

Hardly surprising – enjoying a pint isn’t the best habit for maintaining brain health. While some may believe that only excessive drinking is detrimental, even occasional drinking can have a significant effect.

A study published in 2022 suggested that just two pints of beer or glasses of wine daily can age the brain as much as ten years. Incredibly, a single pint can prematurely age your brain by two years.

2. Not getting enough sleep.

It’s widely accepted that lack of sufficient sleep can result in forgetfulness, irritability, and low energy levels. However, these issues can develop into long-term problems, even if they don’t seem significant initially.

Research suggests that enduring sleep deprivation might heighten the risk of dementia.

Published in Nature Communications, a study discovered that those who clocked in six hours or less of sleep each night saw their risk go up by 30 per cent, as opposed to individuals who slept seven hours or more. The study’s authors suggest that sleep is crucial as it assists in the elimination of toxic proteins connected with Alzheimer’s from the brain.

3. Spending too much time alone.

A study conducted in the US analysed the brains of mentally sound adults who reported feeling lonely. These individuals had higher levels of cortical amyloid – a marker used in dementia diagnosis.

Other research has correlated social isolation with early-onset dementia, where symptoms manifest before reaching the age of 65. As Dr Walton puts it: “There’s some strong evidence that loneliness relate to a faster-ageing brain.”

4. Going to concerts.

Loud noises have been linked to an increased risk of hearing loss, which scientists say could lead to a higher likelihood of developing dementia. This includes exposure to loud music through headphones, on the radio, or at live concerts, as well as noisy work environments.

Dr Tim Beanland from the Alzheimer’s Society has advised people to take precautions and seek early checks. He stated: “If you are exposed to loud noises for long periods (or have any gigs lined up for the coming months), wear ear protection when necessary.”

5. Coffee.

In a surprising twist, some reports claim that coffee consumption is linked to an older brain, but experts assert there’s no proof that caffeine causes dementia.

Research published in Nutritional Neuroscience indicates that heavy coffee drinkers, those consuming more than six cups daily, have a 53% increased risk of dementia diagnosis compared to those who drink one to two cups per day. These heavy drinkers also tend to have reduced total brain volume, particularly in regions associated with memory.

6. Check-ups.

Furthermore, missing GP appointments is another factor to consider.

Skipping routine health checks, such as blood pressure and cholesterol screenings, is a no-no. Dr Beanland emphasised: “We know that poor cardiovascular health is a risk factor for brain diseases such as stroke, Alzheimer’s and vascular dementia and hence why, ‘What’s good for the heart is good for the head’.”

7. Not getting enough exercise.

According to the Alzheimer’s Society, engaging in regular physical activity can slash your risk of developing dementia by 28 per cent. This includes hitting the gym, clocking up your daily steps or enjoying an invigorating morning swim.

Dr Beanland remarked: “Research has shown that doing regular physical activity is one of the best ways to reduce your risk of dementia. Part of this is about healthier living: physical exercise, a healthy diet and so on.”

8. Taking part in contact sports.

A Danish study revealed that individuals over 50 faced an increased risk of dementia for a decade following a head injury, with the risk escalating with each additional injury sustained.

Research from the University of Glasgow indicated that professional footballers are three and a half times more likely to die from progressive brain injuries compared to the general population, and their chances of dying from Alzheimer’s are fivefold.

9. Junk food.

While there are varying views on the connection between diet and brain conditions, it’s universally acknowledged that healthy eating benefits overall well-being and offers protective effects.

Dr Beanland stated: “There is some evidence that eating a Mediterranean-style diet can reduce the risk of developing problems with memory and thinking and getting some forms of dementia. This means adding more fruit, vegetables and cereals to your shopping basket, and eating less red meat and sugary foods.”

Dr Walton commented: “There’s not a lot of evidence for exercise or diet. However, diet has been shown to influence other measures of biological ageing such as epigenetic ageing.”

10. Lack of education.

While cognitive decline is something everyone goes through as they get older. Some evidence suggests that having a higher level of education reduces this – and therefore your risk of dementia.

Dr Rosa Sancho, head of research at Alzheimer’s Research UK, remarked: “While it’s difficult to measure the extent to which individual lifestyle factors contribute to our overall dementia risk, this study supports the idea that the education we get early in life can affect our risk of developing the condition.”

11. Living with a stressful job.

It goes without saying that too much stress isn’t good for you. While some will thrive under stress, too much will disrupt your sleep, skin and mental health, it may also cause brain shrinkage.

According to Alzheimer’s Society, stress affects the immune system, which is known to play a key role in the development of dementia. The hormone cortisol is released during periods of high stress, and this has been linked to anxiety, depression and dementia.

12. Mindless scrolling.

Research from 2023 finds that we spend an average of seven hours a day staring at a screen. However, it could be a lot more.

This is causing a huge impact on our brains – referring to something named as “digital dementia.”

Although not an official condition, it describes issues such as short-term memory problems, forgetfulness, difficulty recalling words and trouble with multitasking caused by overuse of technology.

13. Smoking.

“Although by no means a harmless habit, if you smoke, you’re putting yourself at a much higher risk of developing dementia later in life,” expressed Dr Beanland.

It’s estimated that smoking increases the risk of developing dementia by 30 to 50 per cent. According to some experts, around 14 per cent of dementia cases across the world can be attributed to smoking.

Source: Irish Star©

Graphic by ascendhealthy.com

Update:

A daily dollop of olive oil could be the secret to dodging dementia. Researchers have found that adding just a spoonful of this liquid gold to your meals might slash the risk of dying from the memory-sapping disease.

The groundbreaking research was initially unveiled in July 2023 at the American Society for Nutrition’s conference. The full peer-reviewed version of the study has now been published in the prestigious JAMA Network Open journal.

Lower Your Blood Pressure Naturally

One in five U.S. adults with high blood pressure don’t know they have it, per the CDC. If you haven’t had your numbers checked in at least two years, see a doctor. Anything above 130/80 mmHg is considered high. (Systolic blood pressure is the top number; diastolic, the bottom.)

Having high blood pressure is a serious health risk—it boosts the chances of leading killers such as heart attack and stroke, as well as aneurysms, cognitive decline, and kidney failure. What’s more, high blood pressure was a primary or contributing cause of death for nearly 500,000 people in 2018, per the latest data from the Centers for Disease Control and Prevention (CDC)

Although medication can lower blood pressure, it may cause side effects such as leg cramps, dizziness, and insomnia. The good news is that most people can bring their numbers down naturally, without using drugs. “Lifestyle changes are an important part of prevention and treatment of high blood pressure,” says Brandie D. Williams, M.D., a cardiologist at Texas Health Stephenville and Texas Health Physicians Group.

You’ve quit smoking. You’re paying attention to your weight. Now, try these natural ways to lower your blood pressure—no pills necessary.

1. Get more exercise.

Regular exercise, even as simple as walking, seems to be just as effective at lowering blood pressure as commonly used BP drugs, according to a 2018 meta-analysis of hundreds of studies. Exercise strengthens the heart, meaning it doesn’t have to work as hard to pump blood. Dr. Williams recommends shooting for 30 minutes of cardio on most days. Over time, you can keep challenging your ticker by increasing speed, upping distance, or adding weights. Losing even a little weight will also help ease hypertension.

2. Let yourself relax.

Our bodies react to stress by releasing hormones like cortisol and adrenaline. These hormones can raise your heart rate and constrict blood vessels, causing your blood pressure to spike. But breathing exercises and practices like meditation, yoga, and tai chi can help keep stress hormones—and your blood pressure—in check, Dr. Williams says. Start with five minutes of calming breathing or mindfulness in the morning and five minutes at night, then build up from there.

3. Cut down on salt.

Although not everyone’s blood pressure is particularly salt-sensitive, everyone could benefit from cutting back, says Eva Obarzanek, Ph.D., research nutritionist at the National Heart, Lung, and Blood Institute. The American Heart Association recommends aiming for 1,500 mg of sodium in a day, and certainly no more than 2,300 mg (about a teaspoon). Obarzanek suggests treading with caution around packaged and processed foods, including secret salt bombs like bread, pizza, poultry, soup, and sandwiches.

4. Pick potassium-rich foods.

Getting 2,000 to 4,000 mg of potassium a day can help lower blood pressure, says Linda Van Horn, Ph.D., R.D., a professor of preventive medicine at Northwestern University Feinberg School of Medicine. (The nutrient encourages the kidneys to excrete more sodium through urination.) We all know about the potassium in bananas, but foods like potatoes, spinach, and beans actually pack more potassium than the fruit. Tomatoes, avocados, edamame, watermelon, and dried fruits are other great sources.

5. Adopt the DASH diet.

Alongside the Mediterranean diet, the Dietary Approaches to Stop Hypertension (DASH) diet is consistently ranked as one of the absolute healthiest eating plans—and it was developed specifically to lower blood pressure without medication. The diet emphasizes veggies, fruits, whole grains, lean proteins, and low-fat dairy, capping daily sodium intake at 2,300 mg, with an ideal limit at that all-important 1,500 mg. Research shows DASH can reduce BP in just four weeks and even aid weight loss.

6. Indulge in dark chocolate.

The sweet is rich in flavanols, which relax blood vessels and boost blood flow, and research suggests that regular dark chocolate consumption could lower your blood pressure. Experts haven’t determined an ideal percentage of cocoa, says Vivian Mo, M.D., clinical associate professor of medicine at the University of Southern California, but the higher you go, the more benefits you’ll get. Chocolate can’t be your main strategy for managing blood pressure, Mo says—but when you’re craving a treat, it’s a healthy choice.

7. Drink wisely.

Too much booze is known to raise blood pressure—but having just a little bit could do the opposite. Light-to-moderate drinking (one drink or fewer per day) is associated with a lower risk for hypertension in women, per a study following nearly 30,000 women. One drink means 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of spirits. “High levels of alcohol are clearly detrimental,” Obarzanek says, “but moderate alcohol is protective of the heart. If you are going to drink, drink moderately.”

8. Switch to decaf.

A 2016 meta-analysis of 34 studies revealed that the amount of caffeine in one or two cups of coffee raises both systolic and diastolic blood pressure for up to three hours, tightening blood vessels and magnifying the effects of stress. “When you’re under stress, your heart starts pumping a lot more blood, boosting blood pressure,” says James Lane, Ph.D., a Duke University researcher who studies caffeine and cardiovascular health. “And caffeine exaggerates that effect.” Decaf has the same flavor without the side effects.

9. Take up tea.

It turns out that lowering high blood pressure is as easy as one, two, tea. Adults with mildly high blood pressure who sipped three cups of naturally caffeine-free hibiscus tea daily lowered their systolic BP by seven points in six weeks, a 2009 study reported. And a 2014 meta-analysis found that consuming both caffeinated and decaf green tea is associated with significantly lowering BP over time. Tea’s polyphenols and phytochemicals (nutrients found only in fruits and veggies) could be behind its benefits.

10. Work less.

Putting in more than 40 hours per week at the office raises your risk of hypertension by 17%, according to a study of more than 24,000 California residents. Working overtime takes away time for exercise and healthy cooking, says Haiou Yang, Ph.D., the study’s lead researcher. Not everyone can clock out early, but if you work a 9 to 5, try to log off at a decent hour so you can work out, cook, and relax. (To get in this habit, set an end-of-day reminder on your work computer and peace out as soon as you can.)

11. Sit less, too.

In the age of working from home, it’s easier than ever to accidentally sit at your desk all day. Study after study after study has shown that interrupting prolonged sitting time at work can reduce hypertension, working in tandem with other practices like exercising, eating well, and getting enough sleep. Simply get up for a bit every 20 to 30 minutes, and at least every hour—even non-exercise activities like standing and light walking really can lower BP over time, especially if you start to sit less and less.

12. Relax with music.

The right tunes (and a few deep breaths) can help bring your blood pressure down, according to research out of Italy. Researchers asked 29 adults who were already taking BP medication to listen to soothing classical, Celtic, or Indian music for 30 minutes daily while breathing slowly. When they followed up with the subjects six months later, their blood pressure had dropped significantly. Louder, faster music probably won’t do the trick, but there’s no harm in blissing out to an ambient track or two.

13. Try fermented foods.

A 2020 meta-analysis of over 2,000 patients found that eating fermented foods—specifically supplements made from fermented milk—was associated with a moderate reduction in blood pressure in the short term. The culprit could be the bacteria living in these foods, which might produce certain chemicals that lower hypertension when they reach the blood. Other fermented foods, including kimchi, kombucha, and sauerkraut, haven’t been studied in the same way, but they probably can’t hurt.

14. Seek help for snoring.

Loud, incessant snoring is a symptom of obstructive sleep apnea (OSA), a disorder that causes brief but dangerous breathing interruptions. Up to half of sleep apnea patients also live with hypertension, possibly due to high levels of aldosterone, a hormone that can boost blood pressure. Fixing sleep apnea could be helpful for improving BP, says Robert Greenfield, M.D., medical director of Non-Invasive Cardiology & Cardiac Rehabilitation at MemorialCare Heart & Vascular Institute.

15. Focus on protein.

Replacing refined carbohydrates (like white flour and sweets) with foods high in soy or milk protein (like tofu and low-fat dairy) can bring down systolic blood pressure in those with hypertension, findings suggest. “Some patients get inflammation from refined carbohydrates,” says Matthew J. Budoff, M.D., F.A.C.C., professor of medicine at the David Geffen School of Medicine and director of cardiac CT at the Division of Cardiology at the Harbor-UCLA Medical Center, “which will increase blood pressure.”

Source: Prevention©

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15 Healthy Foods to Add to Your Grocery List

 

The truth is, no single food contains superpowers to optimize your health. Rather than running out to buy the latest “superfood” you just read about, it’s best to focus on eating a variety of healthy foods and creating a “super diet.”

A well-stocked kitchen helps to create the foundation for a healthy diet. Keeping a variety of healthy foods around helps us establish a nutritious eating pattern composed mostly of balanced meals and snacks. Eating a more nutritious diet filled with a variety of healthy foods is a simple way to optimize our health and prevent chronic diseases, including heart disease, diabetes and certain cancers.

These 15 foods are rich in a variety of nutrients and promote immune health, heart health and gut health. They can even help you drop a few pounds if that’s your goal. Including these tasty, satisfying staples can supercharge your health.

  • Blueberries.
  • Oats.
  • Pistachios.
  • Greek yogurt.
  • Bok choy.
  • Chickpeas.
  • Salmon.
  • Olive oil.
  • Carrots.
  • Buckwheat or kasha.
  • Apples.
  • Butternut squash.
  • Walnuts.
  • Beets.
  • Sweet potatoes

Source: US News and World Report©