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Category: cardiovascular health

Published on Leave a comment on Exercise Snacks Can Be An Easy Way To Improve Fitness

Some good news for those finding it hard to find time or motivation for lengthy exercise sessions. It turns out that frequent little bursts of exercise about 1 to 2 minutes long also have tremendous health benefits, even if you spend most of the day sitting. Think of them as "exercise snacks".

An exercise or activity snack is a "brief snippet of exercise, usually lasting a minute or two, and done frequently during the day". There are studies (exercise snacking research!) finding it a good way to improve fitness, especially cardiorespiratory fitness and cardiometabolic health. The benefits of exercise snacking can be comparable to lengthier traditional workouts.

Some examples of exercise or activity snacks: walking quickly up and down a staircase, walking quickly around a room, rising and lowering 15 times from a chair, and jumping up and down. Ideally anything that'll raise your heart rate and breathing briefly. Sounds easier than going to a gym, doesn't it?

The Washington Post has a nice article about exercise snacking. Below that is an example of recent exercise snack research.

From The Washington Post - These 2-minute exercise bursts may be better than your regular workout

Here’s an easy and effective way to add physical activity to your daily routine during the new year: turn your exercise into a snack.

New research shows exercise “snacks,” which consist of brief spurts of exertion spread throughout the day, can improve metabolic health, raise endurance and stave off some of the undesirable changes in our muscles that otherwise occur when we sit too long.

...continue reading "Exercise Snacks Can Be An Easy Way To Improve Fitness"

Published on Leave a comment on Drinking Tea Every Day Has Health Benefits

Some good news. A study found that frequent consumption of foods and beverages containing flavonoids by elderly women had health benefits. Flavonoids are compounds found naturally in plants, and that have health-promoting effects.

The 881 women (aged 78 to 82 years) in the Australian study were less likely to have abdominal aortic calcification (AAC) if they ingested high levels of flavonoids in their diet. This is significant because AAC is a major predictor of cardiovascular disease events, such as heart attacks, strokes, and death.

Drinking black tea daily was their major source of flavonoids. Drinking 2 to 6 cups a day lowered the risk of having extensive AAC.

Good flavonoid sources are: black tea, green tea, wine, apples, nuts, citrus fruits, berries, grapes, onions, broccoli, kale, parsley, and dark chocolate. There are different types of flavonoids, each with different health-promoting effects. This is why it's good to eat a variety of fruits and vegetables.

From Science Daily: Put the kettle on! How black tea (and other favorites) may help your health later in life

A daily cup of tea could help you to enjoy better health late in life -- however if you're not a tea drinker, there are other things you can add to your diet. ...continue reading "Drinking Tea Every Day Has Health Benefits"

Published on Leave a comment on Study Finds Health Benefits From Eating Honey
Honey
Credit: USDA

Great news for those who like honey! Even though honey is really sweet (lots of sugars!), eating it actually helps your health. Univ. of Toronto researchers analyzed 18 well done studies and found that honey improved key measures of cardiometabolic health, including blood sugar and cholesterol levels.

These results are interesting because they contrast with other research finding a high intake of sugars (e.g., sugar, high fructose corn syrup, soda) contributing to obesity, type 2 diabetes, and cardiovascular disease. Unfortunately, most regulatory agencies, including the World Health Organization, the Heart and Stroke Foundation, and the FDA (US Food and Drug Administration), include honey within their definition of free or added sugars. And advise limiting intake.

However, honey is not like other sugars. Honey has a complex composition of organic acids, minerals, vitamins, enzymes, proteins, amino acids, and bioactive substances. Rare sugars constitute around 14% of the sugar content of honey. Raw honey also contains probiotic bacteria.

All sorts of studies (in vitro, animal, clinical) have shown that honey has health benefits for cardiometabolic health. Among these benefits are improvements in body weight, inflammation, lipid profile, and glycemic control.

What kind is best? The Univ. of Toronto researchers found that the best health results are found with consumption of raw honey, clover honey, and robinia honey. In other words, honey that is not processed (raw honey) or from only 1 floral source (e.g., clover, acacia/robinia).

How much is best? The median dose consumed was 40 g or about 2 tablespoons daily, usually added to foods or beverages as a sweetener (e.g., in tea, mixed with yogurt, spread on bread) . Enjoy!

From Science Daily: Sweet: Honey reduces cardiometabolic risks, study shows

Researchers at the University of Toronto have found that honey improves key measures of cardiometabolic health, including blood sugar and cholesterol levels -- especially if the honey is raw and from a single floral source.  ...continue reading "Study Finds Health Benefits From Eating Honey"

Published on Leave a comment on Coffee Drinking Linked to Longer Life and Lower Risk of Heart Disease

It seems that every so often another study finds that daily coffee consumption is healthy for a person. A recent large study found that daily drinking of 2 to 3 cups coffee is associated with a lower risk of early death (from any cause) and lower risk of cardiovascular  disease, when compared to non-coffee drinkers.

The University of Melbourne researchers also found that drinking ground and instant coffee, but not decaffeinated coffee, was associated with a reduction in arrhythmias including atrial fibrillation. In this study cardiovascular disease included heart disease, congestive heart failure, and ischemic stroke.

More good news - it applied to all types of coffee (ground, decaffeinated, and instant). However, when looking at the study results, ground coffee appears to be more beneficial than decaf or instant coffee. Two to three cups of coffee per day appeared to be the most beneficial.

The researchers point out that coffee contains more than 100 biologically active components, which are contributing to its health effects.[Other coffee studies] They also said that mild to moderate coffee consumption should be considered part of a heart healthy lifestyle. Great news!

From Science Daily: Coffee drinking is associated with increased longevity

Drinking two to three cups of coffee a day is linked with a longer lifespan and lower risk of cardiovascular disease compared with avoiding coffee, according to research published today in the European Journal of Preventive Cardiology, a journal of the ESC.1 The findings applied to ground, instant and decaffeinated varieties. ...continue reading "Coffee Drinking Linked to Longer Life and Lower Risk of Heart Disease"

Published on Leave a comment on Health Harms Associated With Artificial Sweeteners

Another recent study found that consuming artificial sweeteners do harm. In August a study found that artificial sweeteners alter both the oral and gut microbiomes in a negative way. Other earlier studies found an association with high blood pressure, inflammation, weight gain, vascular dysfunction, and increased risk of cancer.

Now, a large study found that high consumption of artificial sweeteners is associated with increased risk of heart disease (cardiovascular disease), including heart attacks and strokes (cerebrovascular events).

What is high consumption of artificial sweetener? One individual packet of artificial sweetener or a 100 mL of diet soda is about 42.46 mg/day, while in this study high sweetener consumption is about 77.62 mg/day. So high consumption is not even 2 diet sodas or packets per day.

Bottom line: Artificial sweeteners are NOT a healthy or good alternative to sugar (or maple syrup or honey). Also, avoid high fructose corn syrup - that has its own problems. Artificial sweeteners are found in highly processed foods - try to also avoid those for your health.

Cardiovascular diseases are the leading cause of death worldwide. Avoiding sugar and instead consuming artificial sweeteners is not going to help you achieve health. But improving your overall diet will, such as eating a diet rich in whole grains, fruits, vegetables, seeds, nuts, legumes (beans).

From Medical Xpress: Study suggests possible link between artificial sweeteners and heart disease

A large study of French adults published by The BMJ today suggests a potential direct association between higher artificial sweetener consumption and increased cardiovascular disease risk, including heart attack and stroke. ...continue reading "Health Harms Associated With Artificial Sweeteners"

Published on Leave a comment on Many Men Lose the Male Sex Chromosome As They Age
Y chromosome (in red). Credit: Wikipedia

Did you know that a significant percentage of men lose the male sex chromosome in some of their cells as they age? About 40% of 70 year olds! This loss may explain why so many men die several years before women.

The loss of the male Y chromosome in some cells (mosaic loss) has health effects. It is associated with an increased risk of early death and some age-related diseases in men, such as heart disease and heart failure. This loss mainly happens in cells with a rapid turnover, such as blood cells, and does not happen in male reproductive cells.

A recent two part study in both mice and human males found that this Y chromosome loss resulted in heart muscle scarring (fibrosis), which led to increased risk of heart problems and heart failure. The researchers discuss a drug (pirfenidone) that may help with treatment.

Why is this happening? The researchers point out that as we age, more and more gene mutations are occurring, that is, the DNA of our cells accumulate mutations as we age. Some of them are due to our own choices, such as smoking, exposures to toxic chemicals, radiation, our lifestyle. Others are out of our control (e.g., aging).

From Science Daily: Loss of male sex chromosome leads to earlier death for men

The loss of the male sex chromosome as many men age causes the heart muscle to scar and can lead to deadly heart failure, new research from the University of Virginia School of Medicine shows. The finding may help explain why men die, on average, several years younger than women. ...continue reading "Many Men Lose the Male Sex Chromosome As They Age"

Published on Leave a comment on Focus On Eating Healthy Food, Not Vitamin Supplements

Americans spend enormous amounts of money on vitamins and mineral supplements in an effort to stay healthy or to improve their health. Unfortunately, unless a person has an actual vitamin or mineral deficiency, studies are just not finding health benefits. Sometimes there are even harms.

Physicians at the Northwestern University Feinberg School of Medicine weighed in on this issue. Their view: For most non-pregnant healthy Americans vitamin and mineral supplements are a "waste of money". There is no "magic set of pills to keep you healthy". Instead, a healthy diet and exercise are key.

However, they also say a pregnant women should consider taking a prenatal vitamin, especially folic acid. There are health benefits to folic acid supplements during pregnancy.

Basic conclusions: For non-pregnant persons without vitamin or mineral deficiencies, there is no evidence supporting the consumption of vitamin and mineral supplements in preventing cancer or cardiovascular (heart) health. Avoid beta carotene supplements (health harms) and vitamin E supplements.

What to do to maintain or improve health? Eat a healthy diet rich in fruits, vegetables, whole grains, legumes (beans), seeds, and nuts. Get enough exercise or physical activity. Don't smoke. Maintain a healthy weight.

Doing these things will also improve the gut microbiome (the community of microbes living in the gut), which is so important for good health.

From Science Daily: Vitamins, supplements are a 'waste of money' for most Americans

Drawn to the allure of multivitamins and dietary supplements filling nutritional gaps in their diet, people in the U.S. in 2021 spent close to $50 billion on vitamins and dietary supplements. ...continue reading "Focus On Eating Healthy Food, Not Vitamin Supplements"

Published on Leave a comment on Good Reasons to Eat Cranberries

Eating berries frequently or daily has all sorts of health benefits. Two recent studies have focused on daily consumption of cranberries and found them to be beneficial for memory and neural functioning, and also for heart health.

Both studies had persons ingest whole cranberry powder (equivalent to 100 grams or 1 cup of whole cranberries) daily for 12 weeks (memory study) or 1 month (heart study).

While studies usually focus on just one type of berry to try to figure out how and what health benefits are occurring, there is no one berry a person should eat. Eat them all! Studies show they all offer something a little different, and all also have lots of fiber (very important for health!).

Also, eat real foods, not supplements. Again: studies do not find that there is one food or supplement that will prevent health problems or dementia. Eat more fruits, berries, vegetables, and cut back on ultra-processed foods. [See Medscape article below.]

From Medscape: A Cup of Cranberries a Day Tied to Better Memory

For healthy middle-aged and older adults, adding cranberries to the diet may help improve memory and brain function, in addition to lowering LDL cholesterol, new research suggests. ...continue reading "Good Reasons to Eat Cranberries"

Published on Leave a comment on Ordinary Daily Activities Can Have Health Benefits

The studies are coming fast and furious about how all daily physical activity has health benefits. Ordinary daily activities that cause a person to move, such as housework, vacuuming, washing dishes, gardening, walking, cooking, even showering - all count. (On the other hand, reading and computer use do not.)

A recent study by University of California researchers found a higher rate of heart disease, stroke, and death in older women who have less than 2 hours each day of "daily life movement" (daily physical activities) compared to those who have more than 4 hours per day. At the start of the study 5416 women (63 years or older, and without heart disease) wore an accelerometer to measure their daily movements for 1 week, and then their health was followed for more than 6 years.

The researchers found that higher amounts of daily life movement or "being up and about" were associated with a lower risk of major cardiovascular disease, coronary heart disease, stroke, and cardiovascular death in older women. In other words - all movement (and not just exercise) counts towards cardiovascular disease prevention.

From Science Daily: Daily activities like washing dishes reduced heart disease risk in senior women

Seniors take note, running or brisk walking is not the only way to reduce the risk of heart disease. Simply being "up and about" performing routine activities, referred to as daily life movement, including housework, gardening, cooking and self-care activities like showering can significantly benefit cardiovascular health. ...continue reading "Ordinary Daily Activities Can Have Health Benefits"

Published on Leave a comment on Physical Activity of Housework Has Health Benefits

Many people think that only exercises done in a gym, in exercise classes, or with exercise equipment can improve health. But no! Any physical activity is good, which means ordinary walks and household tasks or housework are beneficial. And the more frequently you do them, the more beneficial.

Studies show that physical activity from housework tasks (e.g., vacuuming) are associated with improved cognition, increased brain volume, and executive functioning of the brain in older adults, and with less frailty. Higher levels of physical activity are linked to a reduction in early death and heart diseases. Heavy household tasks (e.g. vacuuming, window cleaning, scrubbing, painting) have more benefits than light household tasks (e.g., dusting, ironing, doing laundry, washing dishes, cooking).

I know, I know - no one wants to get up and do such household tasks as vacuuming, but think of it as exercise class replacement.

A commentary (and video) by Dr. Stephan Martin discussing studies showing housework improving health and fitness. From Medscape: Housework Can Increase Brain Volume and Physical Fitness

Physical activity is a panacea: it protects against cardiovascular events such as myocardial infarction and stroke. Very active people are less likely to have type 2 diabetes, and the prevalence of dementia is apparently lower for them.  ...continue reading "Physical Activity of Housework Has Health Benefits"