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.