Yoga: A flexible way to enhance heart health

 

Yoga is a mind-body activity that involves moving through a series of body poses and breathing exercises that can improve strength, flexibility, balance and relaxation. Dozens of different formats or practices (for example, hatha, anusara and ashtanga) emphasize different focuses, such as toning, strength training or meditation.

But yoga is more than simply stretching and moving into poses — it weaves together three interconnected threads: physical postures, controlled breathing and meditation. Together, they help cultivate the relaxation response, which trains your body to be less reactive during times of stress. 

In fact, one of yoga’s benefits to the heart is its ability to relax the body and mind. Emotional stress can cause a cascade of physical effects, including the release of hormones like cortisol and adrenaline, which narrow your arteries and increase blood pressure. The deep breathing and mental focus of yoga can offset this stress.

Worry and depression commonly follow a cardiac event, such as a heart attack, bypass surgery or diagnosis of heart disease. Yoga can help you manage this stress as well.

Beyond off-loading stress, practicing yoga may help lower blood pressure, blood cholesterol and blood glucose levels, as well as heart rate. One study has shown that blood measurements and waist circumference—a marker for heart disease—improved in middle-aged adults with metabolic syndrome who practiced yoga for three months.

A team of researchers once pooled data from studies of yoga done over the past few decades. Their findings, reported in the May 2023 Current Problems in Cardiology, showed that compared with those in control groups, people who did yoga had systolic blood pressure values that were 4.5 points lower and levels of harmful LDL cholesterol that were 7.6 points lower, on average. Yoga was also linked to slightly lower HbA1c levels (a measure of average blood sugar over the past few months) and a small drop in body mass index.

Another study has shown that slow-paced yoga classes twice a week reduced the frequency of atrial fibrillation episodes in patients with that condition.

The relaxation response not only slows the heart rate and lowers blood pressure, it may also tamp down inflammation and promote favorable changes in blood vessel function that protect the heart. For example, in another report, patients with heart failure who went through an eight-week yoga program had lower blood levels of markers for inflammation, which contributes to heart disease.

In addition, some research indicates yoga might be a useful tool in helping smokers quit. Smoking is one of the biggest risk factors for heart disease.

Low Testosterone in Men Linked with Higher Risk of Death

 

New research published online on May 13, 2024, in Annals of Internal Medicine finds that men with low testosterone may be at a higher risk of cardiovascular disease and death from any cause.

The study authors suggest that one reason low testosterone might be associated with worse health is the fact that lower testosterone leads to people having less muscle mass and greater fat accumulation, which are both risk factors for cardiovascular disease.

Low testosterone might also be associated with other accompanying health problems, leading to a greater risk of dying.

“It is true that low testosterone will lead to lower sexual desire and possibly difficulty with erections,” Adam Ramin, MD, a board certified urologist, urologic oncologist, and medical director of Urology Cancer Specialists in Los Angeles, California, said. “However, low testosterone is also associated with many systemic medical problems.”

According to Ramin, these include loss of bone density, loss of muscle mass, weight gain, moodiness, fatigue and depression.

“Furthermore, low testosterone may lead to heart attacks, strokes and death,” he said.

If you have low testosterone, Ramin said there are several things you can do to increase it including:

• Losing weight
• Getting good sleep
• Avoiding processed foods
• Not smoking pot, which can increase female hormone levels
• Doing cardiovascular exercise for 30-45 minutes at least three times a week
• Avoiding alcohol
• Drinking at least 2 liters of water per day
• Eating 2-4 eggs with the yolk per week
• Avoiding soy products

Benefits and Uses of Castor Oil

 

Castor oil is a vegetable oil derived from the seeds of the castor oil plant Ricinus communis. The castor oil plant is primarily grown in Africa, South America and India.

Castor oil is produced by cold-pressing castor seeds and then applying heat. A heating process deactivates its toxic enzyme, ricin, making it safe to use.

Today, castor oil is widely used as an ingredient in cosmetics. According to a safety review for castor oil, castor oil was used in over 900 cosmetic products in 2002.

Here are some potential benefits and uses of castor oil:

1. A natural moisturizer

As castor oil is full of healthy fatty acids, which are essential to maintaining good skin health.

Castor oil is rich in ricinoleic acid, a monounsaturated fatty acid known for its moisturizing properties.

Moisture keeps your skin looking young, shiny and healthy. Moisture also prevents wrinkles. Castor oil also contains antioxidants that fight free radicals in your body. Free radicals are responsible for accelerating the aging process, making wrinkles appear sooner.

However, it may cause allergic reactions in some individuals, so always dilute it with a carrier oil like coconut oil, almond oil or olive oil before using it, and do a small skin patch test first before using it on larger skin areas.

Besides, castor oil is also a very common ingredient in both lipstick and lip gloss to fight dry lips.

2. Wound healing

Castor oil can help promote wound healing by creating a moist environment that promotes healing and prevents wound cracking.

Additionally, ricinoleic acid may help reduce skin inflammation, support healing and aid in pain reduction in people with wounds.

3. Reducing puffiness

Castor oil has anti-inflammatory properties, which can help reduce swelling and puffiness. It could reduce the size of inflamed pimples or eye bags as well. 

Due to its anti-inflammatory properties, castor oil may ease the pain associated with sunburn. Its moisturizing qualities may also reduce peeling.

4. A powerful laxative

Castor oil is well-known for its use as a natural laxative. It works quickly by stimulating muscle movement in the intestines, making it effective for temporary constipation relief or bowel cleansing before medical procedures, such as a colonoscopy.

However, using too much castor oil can have negative side effects like abdominal cramping, diarrhea, vomiting, cramping and bloating. It may also cause dizziness. 

People with certain health conditions — including appendicitis, gastrointestinal obstruction, bowel perforation, and inflammatory bowel disease (IBD) — should avoid it as it could cause serious side effects. Thus only use it for constipation under medical supervision.

5. Antibacterial properties

• Castor oil has antibacterial properties and so can fight acne.
• Cleaning dentures with castor oil may help reduce the risk of developing denture stomatitis.

6. Treating certain eye conditions

Some evidence suggests that castor oil may be an effective treatment for certain eye conditions, such as blepharitis. And castor oil is also an ingredient in eye drops that treat dry eyes, such as Restasis (cyclosporine). 

Do not put castor oil directly into your eye. Only use the oil as prescribed by a healthcare provider.

7. A natural hair treatment

Many people use castor oil as a natural hair treatment. This is because castor oil has moisturizing properties, which could help lubricate the hair shaft, increasing flexibility and decreasing the chance of breakage.

But there is no scientific evidence that castor oil helps promote hair health, stimulates hair growth or reduces hair loss.

The same goes for using castor oil on your eyelashes or for treating dandruff.

In fact, castor oil could lead to a condition called acute hair felting in people with long hair, which causes the hair to become twisted and tangled.

Even though this condition is rare, people with long hair should be cautious when using castor oil as a hair treatment.

Though many people use castor oil as a treatment for dry or thinning hair, there is no evidence that castor oil is effective for improving hair health or stimulating hair growth when used on its own.

8. Inducing labor

Medical professionals sometimes use castor oil to induce labor in pregnant people. For this reason, people at all stages of pregnancy should avoid consuming castor oil.

Touted Benefits of Aloe Vera

 

Aloe vera, or Aloe barbadensis, a succulent plant commonly found in warm countries, has been used in traditional medicine for more than 2,000 years.

There are two substances from aloe vera that are used in health products: a clear gel that is commonly applied to the skin to relieve burns and psoriasis, and a yellow latex, known as aloe latex, that can be taken by mouth as a remedy for constipation.

1. Boosts healing of wounds

Aloe vera gel contains powerful antioxidants known as polyphenols. These polyphenols, along with several other compounds in aloe vera, help inhibit the growth of certain bacteria that can cause infections. Aloe vera also contains the enzyme bradykinase, which is the active ingredient to suppress signs of inflammation, namely redness, swelling, pain and heat when the gel is applied on the skin

Thus aloe vera is known for its antibacterial, antiviral and antiseptic properties. It helps heal wounds and can treat skin problems. It has a long history of use in treating sores, and particularly burns, including sunburn. Studies suggest that it is an effective topical treatment for first and second-degree burns.

2. Fights skin-ageing

Aloe vera gel has vitamins C and E, and beta-carotene in abundance. Therefore, it has anti-ageing properties. It could help the skin retain moisture and improve skin integrity, which could benefit dry skin conditions and slow aging of the skin. It helps to eradicate skin blemishes and diminish age lines. Additionally, it helps to increase the production of collagen in the body and skin elasticity.

3. Reduces infection and acne

Aloe vera gel is considered a great cleanser for the skin due to its antiseptic action. It is comprised of soap-like substances, saponins, which are effective antiseptic agents.

People who suffer from acne will find respite in aloe vera. It helps in gentle cleansing, and its antimicrobial properties treat pimples without causing any damages to the skin.

Aloe vera contains polysaccharides and gibberellins. These help in the growth of new cells and at the same time, reduce inflammation and redness. It also works as an astringent that reduces the size of pores, flushing out the excess sebum, microbes and dirt.

4. Reduces dental plaque

Aloe vera gel is effective in killing a yeast found in the mouth known as Candida albicans.

5. Helps treat canker sores

Studies have shown that aloe vera treatment can accelerate the healing of mouth ulcers.

6. Reduces constipation

Aloe vera may help treat constipation from its latex. The key compound responsible for this effect is called aloin, or barbaloin, which has well-established laxative effects.

7. Lowers blood sugar levels

People sometimes use aloe vera as a remedy for diabetes. This is because it may enhance insulin sensitivity and help improve blood sugar management.

However, the quality of the existing studies is not ideal and the blood-sugar-lowering effects of aloe vera may cause hypoglycaemia. Thus scientists do not currently recommend using aloe vera for this purpose.

8. Helps hair growth

Aloe vera gel helps in activating new hair growth as it increases blood circulation to the scalp. It also provides essential minerals and vitamins. And aloe vera contains proteolytic enzymes that help repair dead skin on the scalp.

Aloe vera significantly reduces itchiness, scaliness, and affected area size in those people with seborrheic dermatitis condition and promotes hair growth. Given that seborrheic dermatitis can lead to temporary hair loss, this underscores aloe vera’s potential for promoting hair growth.

How to use aloe vera?

People most often rub aloe vera onto the skin.  The oral use of aloe vera may cause stomach cramps or diarrhea due to its laxative effects. There have also been some reports of liver injury associated with oral forms of aloe vera.

Western and Chinese Nutritional Food Therapy

"Western and Chinese Nutritional Food Therapy" is a book about food and nutrition. It is also about different approach between Western and Chinese to nutrition. 

The foods we eat have great impact on our health. Overweight, chronic diseases and premature aging are all related to our lifestyle and the kind of foods we eat daily. 

Being overweight itself can also lead to cardiovascular diseases including hypertension and stroke, diabetes and some cancers. Research shows that nutrition knowledge and diet quality are linked to a lower body weight. Studies also found nutritious eating patterns are tied to long-term weight loss maintenance. 

Some foods can be used for medical purposes, while some foods with medical properties are also used as everyday foods. In the book, a balanced diet and its importance on health and disease prevention are discussed in great details. 

In addition, some myths about foods are also mentioned in the book.

Western and Chinese Nutritional Food Therapy - https://www.amazon.com/stores/Frank-YS/author/B0185OZ6OW?ref=ap_rdr&isDramIntegrated=true&shoppingPortalEnabled=true

Are plant-based meat substitutes really better?

 

Are plant-based meat substitutes really better than meat options?

As diets rich in plant-based foods have been found beneficial for heart and metabolic health, plant-based meat analogues, which are designed to mimic the taste and texture of real meat, are becoming increasingly popular worldwide.

In a research, published in The American Journal of Clinical Nutrition, scientists compared the effects of diets based on plant-based meat analogues (PBMAs) and traditional animal-based meats (ABMs), especially in terms of cardiovascular health and diabetes risk.

The findings showed no clear advantage of one diet over the other in improving heart health. And it seems that those eating animal meat managed their blood sugar levels better while blood pressure improvements were also noted in the animal meat group but not in the PBMA group.

This suggests that the benefits often associated with plant-based diets might not directly apply to PBMAs.

That is likely because plant-based meat alternatives are often heavily processed foods, which are high in sodium and saturated fats, and so would not likely improve cardiometabolic health and may instead increase risk. Their frequent consumption, in fact, is associated with negative health outcomes.

For instance, in a 2019 cohort study that followed 105,159 adults over a 5-year period, the researchers observed that even a 10% increase in the consumption of ultra-processed foods was associated with a higher risk of heart disease and stroke.

This small increase in ultra-processed foods is also associated with a higher risk of developing some cancers, type 2 diabetes and increased exposure to harmful chemicals from food packages.

In addition, calorie intake is reportedly higher in plant-based diets that are rich in ultra-processed foods, which may lead to weight gain and a greater potential for developing obesity.

To compound the negative health risks associated with diets rich in ultra-processed foods, vegetarian and vegan diets often exclude some food groups, making nutrient deficiencies more common - they may contain lower levels of some nutrients, such as protein, vitamin B12, or zinc, than a regular meat product. And proteins from PBMAs might not be as easily absorbed as those from animal meats, affecting insulin and gut hormone responses differently.

The better blood sugar control seen in the animal meat group might be due to their lower carb and higher protein intake.

This suggests that the health advantages typically associated with plant-based diets should not be assumed to apply to PBMAs, given their different nutritional profiles and effects on heart and metabolic health.