A Guide to a Heart Attack

 

Over time, cholesterol and a fatty material called plaque can build up on the walls inside blood vessels that take blood to your heart, called arteries. This makes it harder for blood to flow freely. Most heart attacks happen when a piece of this plaque breaks off. A blood clot forms around the broken-off plaque, and it blocks the artery.

If this happens, you may feel pain, pressure, or discomfort in your chest. You could be short of breath, sweat, faint, or feel sick to your stomach. Your neck, jaw, or shoulders might hurt.

Actually, men and women can have different symptoms. Men are more likely to break out in a cold sweat and to feel pain move down their left arm.

Women are more likely than men to have back or neck pain, heartburn, and shortness of breath. They tend to have stomach trouble, including feeling queasy and throwing up. They may also feel very tired, lightheaded, or dizzy. A couple of weeks before a heart attack, a woman might have flu-like symptoms and sleep problems.

If it is a heart attack, the blood cannot get to your heart, your heart muscle does not get the oxygen it needs. Without oxygen, its cells can be damaged or die. Thus the key to recovery is to get your blood flow restored quickly. You are more likely to survive if you get treated within 90 minutes.

When this happens, you can chew and swallow an aspirin (unless you are allergic) to lower the risk of a blood clot. Hands-only CPR (Cardiopulmonary resuscitation) can double the chances of survival.

Doctors will then try to restore the flow of blood to your heart. You may get drugs that dissolve blood clots in your arteries. You will likely get a procedure called a coronary angiogram. Doctors put a thin tube with a balloon on the end through your artery. It opens up the blockage by flattening the plaque in your arteries. Most times, doctors place a small mesh tube called a stent in your artery to make sure it stays open.

An EKG (electrocardiogram), which checks your heart's electrical activity, can help doctors see if you are having a heart attack. It can also show which artery is clogged or blocked.

Doctors can also diagnose a heart attack with blood tests that look for proteins that heart cells release when they die.

Your odds of having a heart attack go up with age, and men are more likely to have one than women. A family history of heart disease also makes one more likely. Smoking raises your chances of a heart attack. So does having high blood pressure, high cholesterol, diabetes, and being obese. Stress, a lack of exercise, and depression can, too.

If you smoke, stop. It will immediately cut your chances of a heart attack by a third. And you need to get exercise, eat right and find positive ways to manage your stress. The American Heart Association recommends 30 minutes of moderate exercise a day, 5 days a week. Eat plenty of fruits, veggies, and whole grains to keep your arteries healthy.

For some people, taking a daily aspirin might help.

Exercise Gains Traction as a Way to Fight Cancer

Exercise is a potent weapon against cancer.

Research in the fast-growing field of exercise oncology has left little doubt that staying physically active improves symptoms and side effects during cancer treatment. And there is now solid evidence that exercise reduces the risk for some cancers and lowers the odds of dying if you are diagnosed with certain forms of the disease. Previous finding shows that breast cancer patients having chemotherapy who exercised regularly had less fatigue, nausea, and disability from the treatments.

In 2019, Kathryn Schmitz, director of the Oncology, Nutrition, and Exercise Group at the Penn State Cancer Institute, found that exercising during and after treatment for cancer eases fatigue, anxiety and depression, while improving quality of life and physical function, i.e. the ability to go about a normal day.

Meanwhile, studies strongly suggest that exercise lowers the risk for seven forms of cancer: bladder, breast, colon, endometrial, esophageal, kidney and stomach.

There are also intriguing clues that exercise helps prevent lung, blood, head and neck, ovarian, pancreatic, and prostate cancers, too. And exercising appears to reduce the risk of dying in people diagnosed with breast, colorectal and prostate cancers, in the range of 40% to 50%.

Schmitz points out that exercise reduces levels of inflammation and insulin, which are linked to some cancers.

Also, exercise induces angiogenesis, or the creation of new blood vessel, which could mean that more blood-driven anti-cancer medicine can be delivered to malignant tumors.

“Exercise may actually change the potency of chemotherapy,” says Schmitz.

Immune function also plays a role. While cancer weakens the immune system, a single bout of exercise produces a flood of defender immune cells, says Michael Gustafson, scientific director of the Nyberg Human Cellular Therapy Laboratory at the Mayo Clinic’s Arizona campus.

Gustafson found that pedaling full-speed on a stationary bike for 10 minutes can boost tumor fighters called natural killer cells by 10 times; protective T and B cells rise in the blood, too.

By using exercise to help cancer patients build up bigger armies of defender cells, Gustafson believes that it may be possible to make powerful immunotherapy treatments work better. Those treatments “teach” a patient’s own immune cells to attack tumors.

It is also well-known that body fat makes the hormone estrogen, which can cause some forms of breast cancer, says Betsy O’Donnell, director of the Lifestyle Medicine Clinic at Massachusetts General Hospital in Boston. Luckily, exercise, along with cutting calories, helps reduce body fat, a concern for many breast cancer patients, who often gain weight during treatment.

Research shows that aerobic exercise (such as walking, jogging, or cycling) and strength training (such as lifting weights or using resistance bands) can benefit cancer patients.

A 2007 study involving 242 women with breast cancer who were about to begin chemotherapy found that aerobic exercise improved patients’ self-esteem and reduced body fat, while resistance training helped build muscle and made them more likely to finish their treatment.

Not all cancer survivors are eager to hit the gym during or soon after the rigors of treatment, so tailoring the intensity of an exercise prescription to each patient is essential, says O’Donnell.

Walking is perhaps the most popular option many of her patients choose, particularly since many people have been avoiding gyms due to the COVID-19 pandemic. She recommends building up to at least 150 minutes of walking per week, maintaining a pace that allows you to talk, but not sing.

2021 The American Heart Association Dietary Guidance

 

Poor diet quality is strongly associated with elevated risk of cardiovascular disease morbidity and mortality.

Evidence-based dietary pattern guidance to promote cardiometabolic health includes the following:

(1) Adjust energy intake and expenditure to achieve and maintain a healthy body weight;

(2) Eat plenty and a variety of fruits and vegetables;

(3) Choose whole grain foods and products;

(4) Choose healthy sources of protein (mostly plants; regular intake of fish and seafood; low-fat or fat-free dairy products; and if meat or poultry is desired, choose lean cuts and unprocessed forms);

(5) Use liquid plant oils rather than tropical oils and partially hydrogenated fats;

(6) Choose minimally processed foods instead of ultra-processed foods;

(7) Minimize the intake of beverages and foods with added sugars;

(8) Choose and prepare foods with little or no salt;

(9) If you do not drink alcohol, do not start; if you choose to drink alcohol, limit intake.

Adhere to this guidance regardless of where food is prepared or consumed.

Global Climate Change

Climate change is impacting human lives and health in a variety of ways. It threatens the essential ingredients of good health - clean air, safe drinking water, nutritious food supply and safe shelter - and has the potential to undermine decades of progress in global health. 

Between 2030 and 2050, climate change is expected to cause approximately 250 000 additional deaths per year, from malnutrition, malaria, diarrhoea and heat stress alone. The direct damage costs to health is estimated to be between USD 2-4 billion per year by 2030. 

Areas with weak health infrastructure (mostly in developing countries) will be the least able to cope without assistance to prepare and respond.

The 26th UN Climate Change Conference of the Parties (COP26) in Glasgow in November this year brought parties together to accelerate action towards the goals of reducing emissions of greenhouse gases through better transport, food and energy-use choices resulting in transformational change to protect the health of people and the planet. 

Initiatives under the COP26 Health Programme include: 

• ·        Building climate resilient health systems.
• ·        Developing low carbon sustainable health systems.
• ·        Adaptation Research for Health.
• ·        The inclusion of health priorities in Nationally Determined Contributions.
• ·        Raising the voice of health professionals as advocates for stronger ambition on climate change. 

Commitments are anticipated to be implemented in the coming years and will allow countries to develop a roadmap for future investments in climate resilient and low carbon sustainable health systems and facilities.

All countries are committed to deliver a baseline assessment of greenhouse gas emissions of the health system (including supply chains) and to develop an action plan or roadmap by a set date to develop a sustainable low carbon health system (including supply chains) which also considers human exposure to air pollution and the role the health sector can play in reducing exposure to air pollution through its activities and its actions. 

The Healthy Climate Prescription, a letter from the health community worldwide to COP26 national climate negotiators, calls for effective action to limit global warming to 1.5 °C, increased financing from high-income countries to support low-income countries’ transitions, and for strengthened investment in adaptation and resilience.

How much Money do You Need to be Happy?

Can money buy happiness?

Some say money cannot buy you happiness. Yet studies have suggested that money can, in fact, buy you happiness—to an extent.

A survey of more than 33,000 employed US adults and more than 1.7 million sampling reports discovered a direct connection between higher incomes, feeling better day-to-day and being more satisfied with life overall.

The study data suggests that happiness actually increases the higher a person's income rises. The study raises the point that the more money we make, the happier we become (or rather, we have the means to buy the things or experiences that in turn make us happy). Poverty can amplify the experience of misfortunes and stressors. In other words, lower income levels may increase perceptions of unhappiness or other negative emotions. 

In fact, people are driven by different values. For some, value lies in power; others find value in security or self-care.

"A person who is driven by power might have different financial needs than someone who is driven by security," licensed mental health therapist Billy Roberts  explains. These factors can affect a person's happiness or perception of happiness, altering the amount of money they truly need to feel satisfied emotionally. 

"At the end of the day, the salary should support a value-driven lifestyle," Roberts explains, "so the number is less important than that number allowing a person to drive in their 'values lane,' so to speak." 

On the other hand, some individuals with higher salaries may not be able to enjoy small pleasures in life due to stressful and time-demanding jobs. A recent study found that US employees making more money experienced significantly higher levels of stress—up to 68% more for top earners taking in over $200,000. While these higher incomes buy pleasures such as nice vacations and meals at restaurants, stress can play a key factor in one's overall happiness. 

The connection between money and happiness is not just a feeling or perception: there is a science behind the phenomenon. "From a neuroscience perspective, scarcity of money and resources signals to our brain that there is a threat to our survival," Renetta Weaver, doctor of metaphysics and licensed clinical social worker, says. In fact, poverty can influence a person's cognitive function, altering the way they think and reducing performance in verbal memory and processing speed. 

If we do not equate money and things to our worth and value, we find happiness in the things that money cannot buy such as quality time and experiences with oneself and others.

Milana Perepyolkina, international bestselling author of two books about happiness, adds that people confuse pleasure with happiness, meaning correlations between salary and emotional well-being may not be accurate. Happiness is intrinsic.

Perepyolkina notes that even certain people "who live in very poor conditions, such as makeshift plastic tents with all of their possessions fitting in one bag, you will notice joyful, bright smiles," she says. "How can someone who has almost nothing be so happy? This is because they are grateful for what they have: their life, their family and their community."

While happiness can rise or fall with income levels, a person's true sense of emotional well-being will ultimately depend on their life circumstances, values and personal needs.

The Healthiest Ingredients in Indian Food

In India, the food, in general, uses a lot of plant-based proteins such as beans and lentils, whole grains, and fermented foods such as yogurt. Many ingredients as below are some of the healthiest you can find in Indian cooking:

1 Turmeric

Its active chemical compound, curcumin, has been shown to have anti-inflammatory and antioxidant properties. Research found that taking a curcumin supplement may be a safe and effective treatment for major depressive disorder. 

Turmeric is usually added to most vegetables, beans, lentils and other Indian dishes. Adding black pepper to a dish with turmeric can enhance absorption of curcumin by 2000 percent. 

2 Chickpeas (Chana)

People who regularly eat these legumes have been shown to have higher intakes of essential nutrients, including dietary fiber, healthy fats, folate, magnesium, potassium, iron, and vitamins A, E and C. And while chickpeas are often associated with hummus, they are used in a variety of ways in Indian cooking: whole chickpeas are soaked and cooked with spices, dry roasted chickpeas are enjoyed as a snack, and dry roasted chickpea flour is used to make pancakes, dumplings and sweets.

Because chickpeas are high in protein and fiber (half a cup has more than 7 grams of protein and more than 6 grams of fiber), they can help you feel full longer and keep your total calorie intake in check. 

3 Mung Beans

A half-cup of these small green beans is a good source of both protein and fiber, with around 7 grams of each. These beans are also rich in antioxidants and minerals that have been linked to positive health benefits, according to research published in the Journal of Food Science. And unlike many other beans, the carbohydrates in mung beans seem to be more easily digested, so eating them does not cause the usual digestive side effects.

Traditionally, they are made into a soup with garlic, ginger and spices to be enjoyed with rice, or served sprouted as a salad with chopped veggies.

4 Kidney Beans (Rajma)

Consuming these organ-shaped red beans has been linked to a lower incidence of chronic diseases such diabetes, cancer, obesity and coronary heart disease. They tend to be lower in carbohydrates than some other beans. 

Kidney beans contain resistant starch, a fiberlike substance that resists digestion and that may help improve insulin sensitivity and have a potentially beneficial effect on gut health.

5 Lentils (Daal)

These flat, disc-shaped seeds come in a variety of colors and flavors, and are a great source of plant-based protein. More than one-quarter of the calories in lentils comes from protein, and they are also a good plant source of iron, with more than 3 grams per half-cup. Lentils are rich in soluble fiber, which can lower LDL ("bad") cholesterol and may help with glycemic control, according to Today’s Dietitian.

6 Ginger (Adrak) 

One of the primary active compounds in this spicy root is gingerol, which has been studied for its anti-inflammatory and antioxidant effects. Its use is for helping soothe nausea and digestive discomfort. And a review published in May 2020 in Phytotherapy Research examined ginger’s effectiveness at reducing pain in various applications and found that its use orally, topically, and even as aromatherapy showed promise for decreasing menstrual, migraine, and knee pain and even muscle soreness. 

Ginger is also a really low-calorie way to add flavor to all kinds of foods.

Fresh or dried gingerroot is added to many traditional Indian dishes as part of the seasonings. It is also added to chai (Indian tea).  

7 Cinnamon (Dalchini)

Research has identified antioxidant, anti-inflammatory and anti-cancer properties in this spice which is really the ground bark of a tree. Cinnamon has also been linked to improvements in blood glucose, which may help with insulin sensitivity and decreasing fasting blood sugars. 

8 Cumin (Jeera)

This versatile spice has been studied as a weight loss aid. In a study published in Complementary Therapies in Clinical Practice of 88 women with overweight or obesity, supplementing their diet with cumin for three months led to a significant reduction in weight, body mass index, waist circumference, and body fat. According to USDA data, 1 teaspoon of ground cumin can provide almost 6 percent of the recommended daily intake of iron — a not insignificant amount for a spice. 

9 Fenugreek (Methi)

Several studies have suggested that this herb may help lower blood sugar levels in people with diabetes or prediabetes, and it has also been recommended as a supplement to increase milk supply in breastfeeding women.  

Fenugreek leaves are used as a side dish or added to flatbreads, and the seeds are used in a variety of dishes.

10 Bitter Melon (Karela)

This Asian vegetable is related to squash like pumpkin and zucchini, and it has a slightly bitter taste. Like those other vegetables, it is low in calories and delivers some fiber, but perhaps most significant is its high vitamin C content. A half-cup has 46 percent of your daily value of this all-important antioxidant. And vitamin C is well known for its role in boosting immune function.

Drinking Coffee or Tea had a Lower Incidence of Stroke and Dementia

People who drank coffee, tea, or a combination of the two had a lower risk of stroke and dementia, and the risk was reduced the most for those who drank two to three cups of coffee or three to five cups of tea per day, according to results published today in the journal PLOS Medicine.

To examine how coffee or tea may impact the risk of stroke and dementia, investigators studied 365,682 participants between ages 50 and 74 from the UK health resource with the following results:

People who drank two to three cups of coffee, or three to five cups of tea per day, or a combination of four to six cups of coffee and tea had the lowest incidence of stroke or dementia.

Two to three cups of coffee with two to three cups of tea daily was associated with a 32 percent lower risk of stroke and a 28 percent lower risk of dementia compared with people who drank neither coffee nor tea.

Coffee alone or in combination with tea was associated with lower risk of post-stroke dementia. Post-stroke dementia is a condition where symptoms of dementia occur after a stroke.

Although coffee and tea consumption were associated with a lower incidence of dementia, stroke, and post-stroke dementia, the study was not set up to prove causality. However, the association is believable, says Douglas Scharre, MD, a professor of clinical neurology and psychiatry and the director of cognitive neurology at the Ohio State University Wexner Medical Center in Columbus. “Several studies have found an association between caffeine consumption and decreased risk of stroke, dementia, Alzheimer's disease, and Parkinson's disease,” he says.

One possible explanation could be related to caffeine’s stimulating effect on the brain, which in turn impacts our mood and makes us more alert, says Dr. Scharre. “Stroke and dementia are both brain disorders; increased brain excitability may impact brain reserve and delay dementia,” he says. 

Previous studies have shown that coffee was associated with a decreased risk of heart failure, according to the American Heart Association (AHA). There is evidence that heart failure is associated with an increased short-term and long-term risk of stroke.

Drinking up to 400 milligrams (mg) of caffeine a day is not associated with negative or dangerous health effects, according to the U.S. Food and Drug Administration (FDA). The average cup of green or black tea has 30 to 50 mg of caffeine, and an 8 ounce cup of coffee has about 80 to 100 mg. 

But too many cups of coffee or tea can cause insomnia, jitters, anxiousness, and an upset stomach. And the recommendations for coffee are for black coffee as many coffee-based drinks have a lot of added fats and sugar and are high in calories.

Dirty fasting - A newer approach to intermittent fasting

 

One common way to practice intermittent fasting is through time-restricted eating, which limits the amount of time in a day you can eat. For example, a 16:8 protocol involves fasting between 8 p.m. and noon and eating between noon and 8 p.m.  

Traditionally, only beverages with zero or very minimal calories, like water, black coffee or tea, and unsweetened herbal tea, are consumed during fasting hours, known as "clean fasting." Research shows that this may offer benefits that include cardiovascular protection, reductions in blood pressure and blood sugar, and weight loss. 

But a new approach has emerged in which more calories, or certain foods, are allowed during the fasting window. The goal is to disrupt the concept of fasting as little as possible while achieving similar benefits as a clean fast. This practice is referred to as "dirty fasting."  But there are no definite answers to the types of food or drink that are allowed during the fasting window. Some say that any food or beverage during the fasting hours is fine, as long as it is less than 100 calories. Other only sanctions high-fat foods. And some allow artificial sweeteners because they are zero calories.

In a nutshell, during fasting, your glucose and insulin levels become low while ketone (i.e. the converted stored fat after going to the liver) levels remain elevated. But in fact, this fasting state can potentially be achieved even with the limited intake of calories that a dirty fast allows.

One 2021 study in the journal Nutrients points out that a lower protein intake has been shown to be more effective at not triggering metabolic pathways in the body that sense the availability of nutrients. 

Many people who are interested in dirty fasting seek the health benefits of time-restricted eating with the flexibility to be able to eat or drink something with calories during the fasting window. Proponents of dirty fasting say that flexibility helps them stay on track with their fasting routine because they are not as limited or as hungry. And there can also be psychological or behavioral benefits to it. Time-restricted eating helps them prevent overeating, maintain a consistent eating schedule, and eat more mindfully but that they may miss having, say, a nut milk latte in the morning. That latte would not be allowed on a traditional clean fasting protocol, but dirty fasting may allow it. 

Obesity and COVID-19

 

Being obese (defined as having a body mass index (BMI) of over 30) increases the risk of premature death by almost 50%. It also doubles the risk of hospitalization from COVID-19 and could reduce the effectiveness of a COVID-19 vaccine, a study found.

The study, a collaborative effort between researchers from the Saudi Health Council, the University of North Carolina at Chapel Hill and the World Bank, found that obesity increases the risk of death from the virus by 48%, the risk of hospitalization by 113% and of needing intensive care by 74%.

The study also highlights the concern that a coronavirus vaccine may not be as effective in obese people, given that flu vaccines do not work as well in those with BMI of over 30.

The main drivers of overweight and obesity include a shift toward processed foods and beverages high in fat, salt, added sugar, insufficient fruit and vegetable intake as well as insufficient physical activity.

Other more recent drivers for overweight and obesity are likely the COVID-19 quarantine policies themselves. While it is absolutely necessary and critical to contain COVID-19, telework arrangements and social distancing requirements have likely worsened food consumption habits and further decreased physical activity, exacerbating current trends in overweight and obesity.

Arthritis Trigger Foods to Avoid

Joint pain is often caused by arthritis, resulting from the breakdown of cartilage (which cushions and lubricates joints) inside the joint itself. This causes the bones forming the joint to rub together. The joint then becomes inflamed and stiff, making it difficult to move. 

Two types of arthritis affect joints more than others: osteoarthritis and rheumatoid arthritis. Osteoarthritis results from normal wear and tear that occurs over multiple years. In some cases, this condition is caused by overuse or an injury to the joint itself. On the other hand, people living with rheumatoid arthritis have an abnormal immune system response to healthy body tissues, including the joints. In either case, arthritis often leads to movement limitations, stiffness and pain.

If you have arthritis, the foods you choose can have a surprising impact on your joint health. You may find some arthritis trigger foods cause pain, stiffness and swelling, while others actually alleviate your symptoms.

There are several common trigger foods to avoid if you have arthritis:

1. Pasta

Wheat products, like pasta, bread, crackers and bagels, may spell trouble for your joints, especially if you have rheumatoid arthritis. This is because wheat contains gluten, a protein that can irritate and aggravate arthritic joints. In addition to wheat, barley and rye also contain gluten, so you might need to avoid these as well.

Instead, try polenta, quinoa, or instant brown rice. They are free of gluten while rich in fiber.

2. Butter and Margarine

They are packed with advanced glycation end products, or AGEs. These are substances generated during food processing that can cause stiffness and inflammation. Because cooking with high heat can also generate AGEs, they are also in many roasted, grilled and fried foods.

So, instead, try hummus. It contains a fraction of the AGEs found in butter or margarine, plus it is lower in fat and calories.

3. Hamburgers

A study found that high-fat foods like hamburgers may encourage the growth of unhealthful gut bacteria. This travels through the body to the bones and wears away at cartilage.  Besides, burgers are also loaded with AGEs.

Instead, try a salmon burger. Salmon boasts the same meaty texture as beef but filled with beneficial omega-3 fats, which are shown to decrease arthritis-related aches and stiffness.

4. Tomatoes

Some people with arthritis swear that nightshade vegetables, such as tomatoes, potatoes, eggplants and peppers, cause their arthritis to flare. This is because they raise levels of uric acid. Elevated uric acid can trigger gout, a form of arthritis that targets the joints of the toes, fingers, wrists, knees and elbows.

Instead, try vegetables such as carrots, squash and Brussels sprouts that may reduce your risk of arthritic knees by 40 percent.

5. Sugary Drinks

One recent study found that people who sipped fructose-filled beverages at least five times a week were three times more likely to battle arthritis than those who chose sugar-free drinks.

Instead, try sparkling water or iced tea sweetened with a splash of orange juice.

In addition, you need to maintain a healthy body weight, which means less pressure on your joints and less discomfort for you.

How alcohol affects your health

From DNA to hormones, heavy drinking can alter your body’s biology in a big way. Overdoing on alcohol can have a much bigger impact on your body than just one day of misery.

The cumulative effects of heavy drinking were revealed in a large-scale study of almost 600,000 drinkers in 19 countries. Researchers found that drinkers who downed between 14 and 25 drinks per week, approximately, had an average lifespan up to two years shorter than those who drank a maximum of around seven alcoholic drinks per week. The findings, which were published in April 2018 in The Lancet, also revealed that as weekly alcohol consumption increased, so did the risk of stroke, heart failure, and death from hypertension or aortic aneurysm.

The Centers for Disease Control and Prevention (CDC) defines heavy alcohol consumption as more than 8 drinks per week for women and 15 drinks for men. The CDC defines a drink as 12 ounces (oz) of any beer with an ABV (alcohol by volume) of 5 percent or less — an amount exceeded by many craft brews — 5 oz of wine, or 1.5 oz of distilled spirits such as vodka or rum. These serving sizes are often inflated by overpouring, so you may be drinking more than you realize. The CDC recommends moderate alcohol consumption, which is defined as two drinks per day for men and one drink per day for woman.

When it comes to excessive alcohol use, the main problem for most people is drinking excessively on a single occasion, known as binge drinking. That means four or more drinks for women, and five or more for men, in a two- to three-hour span.

“Having one drink every day of the week is not the same as having seven drinks on a Saturday,” says Kathy Jung, director of the division of metabolism and health effects at the National Institute of Alcohol Abuse and Alcoholism. “Binge drinking is never safe.”

In addition to taking years off your life, excess drinking can have other significant effects on your body and mind:

1.Changes your DNA and Makes you Crave More

Both binge drinking and heavy drinking can actually change your genetic makeup and leave you wanting more alcohol, more often, according to a study published in December 2018 in Alcoholism: Clinical & Experimental Research.

When researchers compared groups of binge drinkers and heavy drinkers to moderate drinkers (one drink per day for women and up to two for men), they found that an alcohol-induced gene modification process called methylation changed two genes in the bodies of the people in the former group. One of those genes, known as PER2, affects the body’s biological clock, and the other, POMC, regulates the stress response system. 

The result of these changes is an increased desire for alcohol. This finding provides evidence that excessive drinking can actually alter your genes and that these specific epigenetic changes in these specific genes is associated with an increase in the desire to drink alcohol. That may help explain why alcohol use disorder is so powerful and affects so many.

2. Increases the Risk of Certain Cancers

The National Cancer Institute (NCI) cites several studies, including one meta-analysis of 572 studies that showed that alcohol increases the risk of certain cancers, including those that affect the mouth, throat, liver, and breast. 

According to the NCI, they are five times more likely than nondrinkers to contract esophageal cancer. But even moderate drinking nearly doubles the odds of mouth and throat cancer. Having as little as one drink a day can increase the risk of breast cancer as well. Previous research published in the International Journal of Cancer found that alcohol contributed to approximately 5.5 percent of cancer occurrences and nearly 6 percent of cancer deaths worldwide.

3. Changes the Composition of Organisms in the Gut and Harms Immunity

Research focusing on the delicate balance of microorganisms that reside in the gastrointestinal tract has found that disruptions to these bacterial colonies can affect not only digestion but other aspects of health as well, particularly immunity. Consuming alcohol has been shown to affect this bacterial balance.

Studies have shown that alcoholics have a different balance of gut bacteria and impacts to their intestinal barrier, and chronic drinking has been shown to have harmful effects on immune system cells. Lowered immunity could explain why research published in October 2021 in World Psychiatry indicates that individuals with substance use disorders, including alcohol, have an increased risk of developing COVID-19, even after they have been vaccinated.

4. Affects Long-Term Memory and Brain Structure

One night of binge drinking can lead to blackouts that wipe out memories of key events and details, and consistent alcohol consumption can affect long-term brain function. 

People who drink heavily over a long period of time are at risk of changing the brain’s “hard-wiring,” which can lead to cognitive problems even after sobriety is attained, reports American Addiction Centers. Heavy alcohol consumption can also impact the brain long term and raise the risk of stroke and depression, and research conducted in May 2021 at the University of Oxford in the United Kingdom found that even moderate drinking decreases the brain’s gray and white matter. The findings concluded that there is “no safe level of alcohol consumption for brain health.”

5. Causes Hormonal Disturbances

Chronic heavy drinking can also wreak havoc on the endocrine system, which acts as one of the body’s main lines of communication between organs and other systems (like the nervous and immune systems). 

Similar to the way alcohol creates an imbalance in the gut, it also throws the endocrine system off-kilter by disrupting the release of important hormones, creating hormonal disturbances that can permeate every organ and tissue in the body, per a study published in 2017 in Alcohol Research: Current Reviews. The study reports that the disturbances can go as far as causing reproductive dysfunction, thyroid problems, immune system abnormalities, diabetes, cardiovascular disease, cancer, and psychological and behavioral disorders. There is also research that suggests alcohol increases production of the stress hormone cortisol during and after drinking, which consequently increases blood pressure and causes higher amounts of stress.

Foods and Lifestyles that Cause Constipation

Constipation is not usually connected to only one food. Instead, it is the combination of food (or other lifestyles or genetic factors) that is slowing down your bowels. But sometimes, constipation is linked to a lack of certain foods or nutrients in your diet—mainly fiber, a type of carbohydrate that your body cannot fully digest and thus, moves through your digestive system relatively intact, essentially making your bowels do what they are designed to do. 

Here, gastroenterologists weigh in on the top foods, along with some lifestyle factors, that can slow down your digestive system, leading to constipation and infrequent bathroom trips. But remember: foods, and how much of them you eat, affect people differently. This is not a one-size-fits-all rule that everyone should follow.

Dairy products

Some children seem to be particularly sensitive to cow's milk dairy products.  But there is less science about how common dairy-induced constipation is in adults. For people with chronic constipation, they may switch to non-dairy alternatives like almond, soy and oat milk, as much as possible. 

Red meat

People who eat high amounts of red meat are not eating enough fiber.  Moreover, red meat also contains quite a bit of fat, which moves slower through the digestive system. 

Processed and fried foods

Fast food could be the trigger behind your constipation. This is because processed foods tend to be high in fat and low in fiber, a combo that is rough on the colon, and can often slow down motility (or your body's ability to move food through its digestive tract). Thus if you are not getting enough fiber in your diet outside of your fast-food meal, it can lead to constipation. 

Sweets

For the same reason, sweets can be a problem if they are overrepresented in your diet because they have so little fiber. 

Eating less

If you are on a diet or otherwise have had to significantly reduce the amount of food you are eating, it could make you constipated. This is because the stomach needs to dilate enough when you eat to cause the gastrocolic reflex. When the stomach expands, the colon starts to contract, which leads to emptying the stools. If you do not have enough food inside your stomach, you are not going to get that reflex. Or, you can try to increase the fiber in the foods you are eating to give your colon a little extra help. 

Changing habits

If there is a change to your routine such as the timing of your meals, it may disrupt your digestion as the bowel likes consistency in the diet. In this case, you may want to try to bring some routine with you—like your daily morning fiber cereal.

Medications

Medication is a major cause of constipation. If you are taking medications, particularly for allergies, anemia, reflux, nausea, blood pressure, psychiatric disorders or pain, and you have constipation, you may need to talk to your doctor about this.

COVID pill cuts risk of death or hospitalisation by half

 

The COVID-19 treatment pill called molnupiravir, which is being developed by Merck & Co Inc and Ridgeback Biotherapeutics LP, can reduce the risk of hospitalisation or death in newly diagnosed patients. 

In a recent international clinical trial of 775 unvaccinated and high-risk people, the drug was shown to cut the risk of hospitalisation or death by approximately one half. 

The data, which was released by Merck, also showed that molnupiravir demonstrated consistent efficacy across the viral variants Gamma, Delta and Mu. 

“With the virus continuing to circulate widely, and because therapeutic options currently available are infused and/or require access to a healthcare facility, antiviral treatments that can be taken at home to keep people with COVID-19 out of the hospital are critically needed,” said Wendy Holman, chief executive officer of Ridgeback Biotherapeutics.

Molnupiravir works by stopping the coronavirus from multiplying and destroying more cells. Once metabolised by the body, it incorporates RNA-like building blocks into the virus's genome, which disrupts replication by creating mutations so that the virus can no longer spread.

Based on the data in the company’s release, the drug appears to have a clean safety profile, meaning there were no serious side effects in trial volunteers.

The course of treatment involves four 200-milligram capsules that are taken twice a day for five days after a patient is diagnosed with COVID-19. 

While initial data on molnupiravir proves encouraging, experts have warned that it should not be seen as an alternative to vaccination, which is still the best form of protection against getting COVID-19 in the first place.  

Merck intends to produce 10 million courses of treatment by the end of 2021, with more doses expected to be produced in 2022.

Napping: Good or Bad?

Studies show that naps are anything but a waste of time—or a sign of laziness. Beyond reducing stress levels during the day, napping can strengthen your immune and cardiovascular systems.

"Napping can be a great tool to enhance alertness and productivity in the afternoon," says Rebecca Robbins, a sleep scientist and instructor in medicine at Harvard Medical School. 

Napping can even boost short-term memory and muscle memory. The key is to set your alarm and stick to it; 20 to 25 minutes is an ideal power nap to avoid entering deep sleep and feeling groggy upon waking—or interfering with night time sleep patterns.

On the occasional day when you are just totally beat, a longer nap is fine for playing catch-up. 

"If you're completely sleep-deprived from a long week of short sleep or a night of partial sleep deprivation, a 90-minute nap is recommended," she says.

For the most benefit, time your nap about halfway between your morning wake-up time and your bedtime.

Why do I snore?

 

For reasons ranging from environmental (allergies) to anatomical (the size/shape of your tonsils or tongue), there can be a temporary narrowing in your airway while you are in a sleeping position. The resulting vibrations or fluttering of airway and throat tissues are what cause those sounds we call snoring, says Jade Wu, a board-certified behavioral sleep medicine specialist and researcher at the Duke University School of Medicine.

The fix can be as simple as changing your position. One trick: Stick a tennis ball in the back of a tight shirt to prevent yourself from rolling onto your back (the prime snoring position). 

If your snoring remains loud and persistent, please consult a doctor for testing, as you might have sleep apnea, a potentially serious disorder.

Do I need eight hours of sleep?

"If you're asking how much sleep we need on average, that's a reasonable answer. But does everybody need eight hours of sleep? The answer is most certainly no," says W. Chris Winter, a neurologist and sleep expert based in Charlottesville, Virginia, and Health Advisory Board member. 

"We create anxiety throwing that number around, because there are plenty of people who need less." 

If you regularly wake up feeling refreshed after seven hours and maintain that energy throughout the day, you have found the amount of sleep you need.

Air pollution kills millions worldwide every year

 

The World Health Organization (WHO) data shows that almost all of the global population (99%) breathe air that exceeds WHO guideline limits containing high levels of pollutants.

From smog hanging over cities to smoke inside the home, air pollution poses a major threat to health and climate. The combined effects of ambient (outdoor) and household air pollution cause about seven million premature deaths every year, largely as a result of increased mortality from stroke, heart disease, chronic obstructive pulmonary disease, lung cancer and acute respiratory infections.

Ambient air pollution accounts for an estimated 4.2 million deaths per year due to stroke, heart disease, lung cancer and chronic respiratory diseases. Around 91% of the world’s population lives in places where air quality levels exceed WHO limits. While ambient air pollution affects developed and developing countries alike, low- and middle-income countries experience the highest burden, with the greatest toll in the WHO Western Pacific and South-East Asia regions.

Policies and investments supporting cleaner transport, energy-efficient housing, power generation, industry and better municipal waste management can effectively reduce key sources of ambient air pollution.

Is it OK to get the flu shot and COVID-19 vaccine at the same time?

 

According to Dr. Cassandra M. Pierre, an infectious disease physician and medical director of public health programs at Boston Medical Center, not only is it safe to get both shots at the same time, she actually recommends doubling up if you have not had either vaccine yet or you are due for your second dose of the COVID-19 vaccine to help prevent the spread of both diseases in the community.

In fact, getting multiple immunizations in one appointment is not a new practice. For example, kids routinely get several shots—for example, the measles, mumps, and rubella (MMR) vaccines—at the same appointment. So introducing multiple viruses to the body at once does not impact how well your immune system can protect you from them. 

In other words: it is unlikely your body would struggle to create an immune response to influenza because it was mounting one to COVID-19, or vice versa. Immunogenicity—the ability of a vaccine to promote an immune response—and adverse events are generally similar whether one shot or multiple shots are given. And it is not likely you will feel significantly worse after getting both shots than you would had you just gotten one. If you typically feel crummy after vaccines, getting two vaccines does not mean you should feel double the side effects. 

Dr. Nicolas Barros, an infectious disease specialist at Indiana University Health, suggests using different limbs, if possible, to avoid having a localized pain reaction on the same limb from two vaccines.

Now, as a more transmissible variant of COVID-19 continues to surge and this year's flu season approaches, Dr. Pierre says it is ideal to seek protection against both. "We're really concerned about the resurfacing of influenza at a time when COVID-19 is rising," she says. In general, doctors recommend getting a flu vaccine near the beginning of flu season, which usually occurs from September to May. "People are busy, so it is expedient to try to cut down on the number of appointments you have and just get both at once." 

In the future, you may be able to get both the COVID-19 and influenza vaccines all in one shot; Dr. Pierre says several vaccine manufacturers are currently working on making co-vaccines. For now, though, you can get two jabs—ideally at the same appointment.

How to Support a Healthy Immune System

Here are some selections and habits for a healthy immune system:

DAILY INTAKES

1. ELDERBERRY

Studies have found that elderberry can supply the body with an additional boost of antioxidants, increasing our natural immune response and supporting a healthy resilience.

2. VITAMIN C

Research indicates a higher supply of vitamin C may support several immune system parameters, including maintenance of cellular health and providing antioxidants to defend against oxidative stress. 

3. VITAMIN D

Along with its well-known bone building benefits, this nutrient also contributes to immune cell modulation and response. 

4. ZINC

Dubbed as the “Gatekeeper of Immune Function,” this antioxidant functions in cellular signaling pathways. Actually, Zinc's benefit is even broader than this  - it is important for the optimal function of virtually all immune cells. 

Also, you need to eat a balanced diet. And try to reach for immune-supporting foods like citrus fruit, sweet potato, poultry, dark leafy greens, low-fat yogurt and herbal teas. You can include herbs and spices such as thyme, turmeric, ginger and garlic into your favorite recipes for added immune-boosting antioxidants. 

HABITS

1. Slow Down, Stress Less

Take steps to reduce stress like taking a warm bath, listening to soothing music or practicing breathing exercises. 

2. Exercise Regularly

Stay active by doing 30 minutes of physical activity a day to help your immune system fight back quicker when it faces an attack. 

3. Stay Hydrated

Drinking plenty of water helps support healthy immune function by carrying oxygen to cells and by flushing out toxins in the body.

4. Get Enough Restful Sleep

Restful sleep helps your immune system release special proteins called cytokines that help fight off foreign invaders, shoot for 7 to 9 hours a night.

8 Caribbean Cultural Foods for combatting Inflammation

 

Inflammation is the body’s natural response to injury and infection. However, chronic inflammation — which may be influenced by diet, inadequate sleep, and high stress levels —is linked to overweight and obesity, insulin resistance, diabetes, heart disease, and cancer. Chronic inflammation can increase your risk of chronic illnesses, including diabetes, heart disease and cancer. 

Fortunately, studies have shown that some cultural foods common to the Caribbean region, as well as overall lifestyle habits, can fight inflammation. 

Here are 8 anti-inflammatory foods common to the Caribbean and its diasporas:

1. Cocoa and dark chocolate

Flavanols — antioxidants found in cocoa products — have anti-inflammatory properties that may protect blood vessel health, potentially reducing your risk of developing heart disease and stroke. They may also improve exercise performance and recovery. 

Furthermore, flavanol-rich cocoa and dark chocolate guard against blood vessel damage from oxidative stress, which occurs with age and in people who smoke, by increasing nitric oxide production. Nitric oxide is a compound that may reduce inflammation and support healthy blood flow. 

The higher the percentage of cocoa that dark chocolate contains, the more flavanols and greater antioxidant properties it has, although it may be slightly less palatable, as high percentages of cocoa increase bitterness. 

2. West Indian cherry (acerola)

West Indian cherry, also called acerola (Malpighia emarginata), is lauded for the high levels of ascorbic acid (vitamin C) that it provides. 

One cup (98 grams) of this fruit contains 1,650 mg of vitamin C. Vitamin C fights inflammation by reducing the number of free radicals — the by-products of metabolism — in the body. Current research is exploring its potential to reduce the risk of developing some cancers. 

West Indian cherry is also rich in other anti-inflammatory compounds, such as carotenoids, polyphenols, and flavonoids, and may have anti-aging properties. 

3. Pimento pepper

Peppers of the capsicum family, including pimento pepper (Capsicum annum), contain phytochemical compounds that may have antioxidant and anti-inflammatory properties. These include flavonoids, quercetin, alkaloids, carotenoids and capsaicinoids. 

In animal studies, capsaicin, the spicy component of mild and hot peppers, reduced the release of pro-inflammatory compounds by adipose tissue in rats with obesity. It also reduced cell damage in the guts of mice. 

4. Red sorrel

Red sorrel (Hibiscus sabdariffa), also called roselle, is a mainstay in traditional medicine.

Red sorrel may lower blood pressure and cholesterol. It may also reduce body weight, insulin resistance and markers of inflammation. 

The benefits of red sorrel may be attributed to its abundance of anthocyanins, in addition to other polyphenols and hibiscus acids. 

5. Passion fruit

Extracts of the Passiflora family, including passion fruit (Passiflora edulis), have long been used in herbal medicines to treat anxiety and convulsive disorders. 

It contains potent anti-inflammatory and antioxidant compounds, such as flavonoids, piceatannol and triterpenoids, which may lower blood pressure, cholesterol and high blood sugar levels. 

One study found that piceatannol extract from passion fruit improved insulin sensitivity, blood pressure, and heart rate in men with overweight. However, it did not have the same effect on women with moderate weight or women with overweight. 

6. Curcumin (turmeric)

Curcumin is the active compound in turmeric that provides the spice with its antioxidant and anti-inflammatory properties that protect brain health and fight against diabetes, heart disease, bowel disease, arthritis, obesity-related inflammation and cancer. 

Combining curcumin with piperine, the active ingredient in black pepper, may enhance your body’s curcumin absorption, making more of this powerful compound available to reduce inflammation.

7. Ginger

Ginger is common in cooked foods and hot beverages throughout the Caribbean. Its major active components, 6-gingerol and 6-shogaol, improve enzyme pathways related to obesity-induced inflammation, rheumatoid arthritis, aging and neurocognitive diseases. 

Studies show that whole ginger extract, or 6-shogaol, may reduce chronic lung inflammation. One in vitro study suggests that it could be used as a therapeutic treatment for asthma in the future. 

8. Cinnamon

Cinnamon is well-known for its role in reducing blood sugar levels. And it can also be used as an adjunct to conventional medicine to combat inflammation. 

In addition to fueling your diet with nutritious, anti-inflammatory foods, it is important that your lifestyle habits do not contribute to high levels of inflammation. 

Poor sleep — specifically, sleep disturbances — is linked to compromised immune health and increased inflammation. The National Sleep Foundation recommends that adults 18 years and older get a minimum of 7 hours of sleep per night.

Furthermore, emotional and psychological stress are associated with poor cardiovascular health and may raise your risk of experiencing acute coronary heart disease events. You can improve your emotional health by making time to unwind, connecting with friends and family, or seeking support through therapy with a licensed professional.

Moderate-intensity exercise may reduce inflammation and depression. And so you can engage in 150 minutes of moderate-intensity aerobic exercise each week, along with at least 2 days of muscle-strengthening exercises.

Testicular Cancer

Testicular cancer happens when cancer cells develop in one or both testicles. It is a rare cancer, but it is the most common cancer in men ages 15 to 34. The good news is that when testicular cancer is caught early, the survival rate is nearly 100 percent. Even when found at late stages, the survival rate is still 95 percent, according to the National Cancer Institute. 

While deaths from testicular cancer remain low, the number of men diagnosed with this disease has been increasing in recent decades. You may be at greater risk if you: 

• Have a family history of testicular cancer

• Have an abnormal or undescended testicle

• Have Klinefelter's syndrome (a genetic condition that results when a boy is born with an extra copy of the X chromosome. This may adversely affect testicular growth, resulting in smaller than normal testicles, which can lead to lower production of testosterone)

• Have testicular carcinoma in situ

A painless lump or swelling in the testicle is the most common symptom, and one that is most often found by men on their own. Other symptoms include: 

• Pain in the testicle or scrotum

• An ache in the groin or abdomen

• Fluid build-up in the scrotum

• Swelling in the testicle

The American Cancer Society (ACS) recommends a self-exam after you get out of the bath or shower. Check one testicle at a time, rolling the testicle gently between your fingers and thumb. Feel for lumps, bumps, changes in size, or anything that seems out of the ordinary.

Higher level of omega-3 acids increases life expectancy by almost five years

Levels of omega-3 fatty acids in the blood are as good a predictor of mortality from any cause as smoking, according to a research using the data from a long-term study of 2,240 people over the age of 65, who were monitored for an average of eleven years since 1971. 

Researchers have found that omega-3 levels in blood erythrocytes (the so-called red blood cells) are very good mortality risk predictors. The study concludes that "Having higher levels of these acids in the blood, as a result of regularly including oily fish in the diet, increases life expectancy by almost five years". Meanwhile, being a regular smoker takes 4.7 years off your life expectancy, the same as you gain if you have high levels of omega-3 acids in your blood. 

These results may contribute to the personalisation of dietary recommendations for food intake, based on the blood concentrations of the different types of fatty acids. It reinforces the idea that small changes in diet in the right direction can have a much more powerful effect than we think, and it is never too late or too early to make these changes. 

The American Heart Association recommends eating oily fish such as salmon, anchovies or sardines twice a week because of the health benefits of omega-3 acids.

Being athletic and fit can still have High Cholesterol

Cholesterol is a waxy substance in the blood that is used to build healthy cells, but when levels get too high — due to poor diet and other lifestyle habits, existing medical conditions, genetics, or a combination of these factors — the risk of heart disease increases. That is because high cholesterol causes fatty deposits to develop in the blood vessels, and these deposits constrict blood flow to the arteries over time and may suddenly break off to form a clot, causing a heart attack or stroke. 

There are two main types of cholesterol: low-density lipoprotein (LDL), or “bad” cholesterol and high-density lipoprotein (HDL), or “good” cholesterol.

A blood test can check a person’s cholesterol levels. Test results display cholesterol levels in milligrams per deciliter (mg/dL) of blood. For adults, cholesterol ranges include:

normal: 199 mg/dL or lower

borderline: 200–239 mg/dL

high: over 240 mg/dL

However, there may be different guidelines, depending on where a person lives. For example, the recommended normal level in South Africa is below 189.5 mg/dL.

Experts often cite weight as a potential risk factor for high cholesterol. The American Heart Association (AHA) says being overweight or obese can raise bad cholesterol and lower good cholesterol, and a weight loss of 5 to 10 percent can help improve those numbers. But there are also other contributing factors, including age, lifestyle (like diet, exercise and other habits such as smoking and alcohol use), personal and family history. Thus being physically fit can still have a chance to have high cholesterol.

A cholesterol treatment plan will include good lifestyle habits involving a healthy diet plan, sufficient exercise, adequate sleep and stress reduction. 

According to Cleveland Clinic, aerobic exercise, such as walking, raises HDL cholesterol. This, combined with weight loss and a healthy diet, can also help lower LDL cholesterol. By the way, walking is a great exercise, because it is aerobic, easy to do and accessible. Other options include running, swimming and dancing.

The AHA recommends at least 30 minutes of aerobic exercise most days of the week.

Statins are the most commonly prescribed medication to treat high cholesterol and can help people who have been unsuccessful at lowering their numbers through lifestyle modifications alone. Actually, today’s medications are so good that they may normalize a person’s cholesterol numbers by themselves.