Diet tips to improve insulin resistance; part one

Insulin is a hormone that helps the body absorb glucose, keeping blood sugar levels in balance. Insulin resistance makes it harder for glucose to be absorbed. This causes problems for muscles, fat, and the liver, as they need glucose (sugar). Over time, insulin resistance can cause high blood sugar levels and damage cells.  Insulin resistance can lead to type 2 diabetes. People with insulin resistance are often diagnosed with pre-diabetes. They may need extra checks to make sure they don't develop diabetes.

Diet and other lifestyle choices can increase the risks related to insulin resistance. Making diet changes can reduce insulin insensitivity. This reduces the risk of type 2 diabetes and the health problems that go with it.

Understanding insulin resistance

The pancreas releases insulin to help the body absorb glucose and maintain healthy blood sugar levels.

Glucose is a vital source of energy for the body. However, many of the body's cells can't absorb glucose on their own. The pancreas secretes insulin into the bloodstream. It joins up with glucose, and travels to the body's cells, where it attaches to insulin receptors. Insulin allows the cells to absorb glucose, making sure that:

§  blood sugar levels remain at a safe level

§  muscle, fat, liver, and other cells are able to get energy

Insulin resistance makes cells less sensitive to insulin. This means the body has to produce more insulin to keep blood sugar levels healthy. If the pancreas is unable to keep up with the increased demand for insulin, blood sugar levels go up. When this happens, cells can't use all of the excess glucose in the blood. This leads to type 2 diabetes.

 Diet tips

Following a healthful diet plan, such as the Mediterranean Diet, can improve insulin sensitivity.

This diet recommends eating lots of seasonal plant-based foods, having fruit as a dessert, and olive oil as the main source of fat. Fish, poultry, and dairy products should be eaten in moderation. It also advises people to have a very small amount of red meat and a little wine during meals.

 How many calories you have each day should be based on weight loss goals and body size. Larger people need more calories, while smaller people need fewer calories. Generally, 2,000 calories per day is a healthy average to maintain weight. The Mediterranean Diet is just one option for healthful eating. Other diet plans offer more specific ways to improve symptoms of insulin resistance.

Article courtesy of Medical news 

Energy drinks mask alcohol's effects, increase injury risk

People who mix highly caffeinated energy drinks with their alcoholic beverages may be at increased risk for injury, according to a review in the Journal of Studies on Alcohol and Drugs.

Researchers at the University of Victoria's Centre for Addictions Research of BC (CARBC), in Canada, searched for peer-reviewed journal articles on the topic of alcohol and energy drinks published from 1981 to 2016 and found 13 that fit their criteria and were able to be analyzed. Of those studies, 10 showed evidence of a link between the use of Alcohol mixed with Energy Drinks (AmED) and an increased risk of injury compared to drinking alcohol only. The study classified injuries as unintentional (such as falls or motor vehicle accidents) and intentional (such as fights or other physical violence).

"The stimulant effects of caffeine mask the result that most people get when they drink," says lead study author Audra Roemer, M.Sc. "Usually when you're drinking alcohol, you get tired and you go home. Energy drinks mask that, so people may underestimate how intoxicated they are, end up staying out later, consume more alcohol, and engage in risky behavior and more hazardous drinking practices."

AmED use is increasingly common across North America, the researchers say, either as premixed drinks sold in liquor stores or by combining the two beverages by hand (Red Bull and vodka is a common example).

Roemer says she became interested in the topic while reading research on the effects of alcohol and cocaine."Cocaine is obviously a strong stimulant, and I was curious about lower level stimulants that are more socially acceptable," she says. "I wondered if they were having a similar impact but to a lesser degree."

Three of the studies looked at whether risk-taking or sensation-seeking tendencies play a role in injuries associated with AmED use. "We know that these are risk factors for alcohol-related injuries, and some research has suggested that people who have these traits might prefer the awake-drunk state that you get from mixing alcohol and energy drinks," Roemer says. "This could be a population that's at even higher risk for injuries."

The biggest surprise for Roemer and her colleagues was the lack of research in this area, as well as the wide variability in these studies that made it difficult to compare results. Consequently, they were not able to statistically determine the extent of the risk associated with AmED use. "At the end of the day, we looked at all of the studies, but more research is need to confirm our findings," says Roemer. Roemer says the current study is the first of three planned articles that they hope to publish on the link between AmED and the risk of injury.

"We're currently running a controlled emergency department study to look at the relationship a little more closely," she says. "Hopefully that will bring more answers. The research we've done so far points to an increased risk of injuries with the use of AmED that could be a serious public health concern. Our hope is to conduct and facilitate future research in order to identify limitations and get a closer look at the topic to see what's really going on."

Reference; Roemer, A., & Stockwell, T (2017). Alcohol Mixed With Energy Drinks and Risk of Injury: A Systematic Review. Journal of Studies on Alcohol and Drugs, doi:10.15288/jsad.2017.78.175, published online

Your ability to focus has probably peaked; How to stay sharp

Here are some important points to note

-         -  Researchers say our ability to pay attention is equal parts focusing and ignoring.

-         -  Irrelevant information bogs down our ability to suppress distraction, especially as we age.

Hence to increase our ability to focus, researchers suggest both boosting our ability to concentrate as well as reducing distraction. Here’s how:

a.       To reduce distraction…

-          - Use one screen, one browser window, and one computer program at a time.

-        -   Keep your physical and virtual desktop tidy.

b.      To increase our ability to concentrate…

-         -  Exercise, meditation, and spending time in nature may help boost cognitive control.

-         -  Some cognitive exercises and immersive action video games also seem to improve our ability to focus.

Article courtesy of The Week magazine; Authors Nir Eyal and Chelsea Robertson

Study links busy schedules to better cognitive function

Staying busy may improve your memory, suggests a study published May 17, 2016, in Frontiers in Aging Neuroscience.

Researchers examined 330 adults ages 50 to 89 from the Dallas Lifespan Brain Study. Participants rated their daily busyness with a questionnaire. Sample questions included, "How often do you have too many things to do each day to actually get them all done?" and "How often do you have so many things to do that you go to bed later than your regular bedtime?"

Each question was answered on a 5-point scale, with higher scores indicating greater busyness. The participants also underwent tests to gauge memory, information processing speed, reasoning, and vocabulary. Those with average busyness scores of 4 to 5 had better cognitive function scores than those with busyness numbers closer to 1 or 2. The greatest effect from busyness was with episodic memory, which is the memory of past events like times and places.

While the study did not explore the underlying mechanisms at play between busyness and cognitive function, and the results were limited by self-reporting, the researchers noted the two appear to be linked. "It is possible that people with higher mental function lead busier lives, but staying busy and active may be a proxy for mental stimulation, which leads to intellectual growth," says lead researcher Dr. Sara Festini of the University of Texas, Dallas.

Article courtesy of Harvard health publications ©2016

Tips to measure your blood pressure correctly

To determine whether you have hypertension, a medical professional will take a blood pressure reading. How you prepare for the test, the position of your arm, and other factors can change a blood pressure reading by 10% or more. That could be enough to hide high blood pressure, start you on a drug you don't really need, or lead your doctor to incorrectly adjust your medications.

National and international guidelines offer specific instructions for measuring blood pressure. If a doctor, nurse, or medical assistant isn't doing it right, don't hesitate to ask him or her to get with the guidelines.

Here's what you can do to ensure a correct reading:

·         Don't drink a caffeinated beverage or smoke during the 30 minutes before the test.

·         Sit quietly for five minutes before the test begins.

·         During the measurement, sit in a chair with your feet on the floor and your arm supported so your elbow is at about heart level.

·         The inflatable part of the cuff should completely cover at least 80% of your upper arm, and the cuff should be placed on bare skin, not over a shirt.

·         Don't talk during the measurement.

·         Have your blood pressure measured twice, with a brief break in between. If the readings are different by 5 points or more, have it done a third time.

There are times to break these rules. If you sometimes feel lightheaded when getting out of bed in the morning or when you stand after sitting, you should have your blood pressure checked while seated and then while standing to see if it falls from one position to the next.

Because blood pressure varies throughout the day, your doctor will rarely diagnose hypertension on the basis of a single reading. Instead, he or she will want to confirm the measurements on at least two occasions, usually within a few weeks of one another. The exception to this rule is if you have a blood pressure reading of 180/110 mm Hg or higher. A result this high usually calls for prompt treatment.

It's also a good idea to have your blood pressure measured in both arms at least once, since the reading in one arm (usually the right) may be higher than that in the other. A 2014 study in The American Journal of Medicine of nearly 3,400 people found average arm-to-arm differences in systolic blood pressure of about 5 points. The higher number should be used to make treatment decisions.

In general, blood pressures between 160/100 mm Hg and 179/109 mm Hg should be rechecked within two weeks, while measurements between 140/90 and 159/99 should be repeated within four weeks. People in the prehypertension category (between 120/80 and 139/89 mm Hg) should be rechecked within four to six months, and those with a normal reading (less than 120/80 mm Hg) should be rechecked annually. However, your doctor may schedule a follow-up visit sooner if your previous blood pressure measurements were considerably lower; if signs of damage to the heart, brain, kidneys, and eyes are present; or if you have other cardiovascular risk factors. Also, most doctors routinely check your blood pressure whenever you go in for an office visit.

Article courtesy of Harvard Health publications

Snored to death: The symptoms and dangers of untreated sleep apnea

Sleep is a critically important component of human existence. On average, humans spend about 25%-35% of their lives sleeping. Sleep allows both the body and brain to rest and recover from the stress of daily life. As such, trouble sleeping can cause a range of health problems, and if left untreated dire consequences.

Longing for more sleep

There is a common misconception that there is an exact amount of sleep that the body requires. The necessary hours of sleep can vary, as some people can require as little as five hours or as much as nine hours to function optimally. In addition, too little or too much sleep can cause problems. The classic example is someone who sleeps in on the weekends. Although one may think getting more sleep than usual would leave a person feeling well rested, sleeping an extra 2-3 hours can actually cause the person to feel groggy and less rested.  For many migraine patients, both under and over sleeping can serve as triggers for more migraines. Naps can also be detrimental to sleep hygiene, as they often lead to poor sleep that evening.

Quality, not just quantity

Even if sleep duration is good, sleep quality can be quite poor. Sleep interruptions can fragment sleep. When a person goes back to sleep after an  interruption, it can take one hour to reach the restful part of the sleep cycle. Another interruption before reaching deep sleep will cause yet another delay in the cycle. People who wake up many times during the night can have some nights with zero hours of deep, restful sleep. Poor sleep quantity and/or quality can cause excessive daytime drowsiness (falling asleep while reading, or even driving), chronic fatigue, headaches, mood issues, irritability, poor memory, and cognitive dysfunction.

Urine trouble

When discussing sleep interruptions, many patients will claim that they have to get up to use the bathroom, which is common, particularly for elderly patients. In reality, the bladder is rarely waking up a majority of these patients, and they instead are experiencing a spontaneous arousal. After they wake up, they realize, “Ohh, there is some urine in my bladder…that must be the reason I woke up.” When there is disbelief, I suggest that the patient reduce fluid intake, and yet they still wake up with the same number of interruptions.

Snore in trouble

Sleep apnea is literally when a person stops breathing during sleep. As a result, the brain undergoes repeated moments of suffocating. In popular culture, snoring is viewed as funny, and people often laugh when a snoring person lets out a sudden explosive snort. The reality is this loud snort is often the person gasping for air as the brain is not getting enough oxygen. Sleep apnea interrupts sleep for both the person and their bed partner. It is important to note that younger brains tend to be more resilient with toxic situations, like alcohol consumption and sleep dysfunction, than the same brains later in life. If improvement of headaches, mood, energy, wakefulness, memory, and cognition are not motivation enough, Note that untreated sleep apnea leads to an increased risk of stroke, heart attack, and dementia (brain damage).

 Article courtesy of yahoo health news

10 Unexpected Warning Signs of a Heart Attack

Think you know exactly what a heart attack looks like? Think again. Heart attacks may not be as obvious as you’d expect — subtle symptoms may be brushed off as something less serious, and it’s possible the hallmark sign of severe pain or pressure in your chest may not come at all. In fact, you may be surprised to hear some heart attacks can even go undetected, only to be diagnosed after the fact. So, we’re delivering you the lesser known signs of a heart attack — here are 10 you don’t want to ignore.

1.      Discomfort in the back, neck and jaw

Heart attack symptoms in men and women can vary, and in women especially, the signs may not be so apparent. According to the American Heart Association, when a woman has a heart attack, it may not be all that dramatic. In particular, a sign of a heart attack could be pain or discomfort in the back, neck, or jaw. Pain in any of these areas could certainly make you think something else is going on, or maybe even nothing at all, which is why it’s an important sign to pay attention to.

2.      Shortness of breath

Exerting physical energy will likely leave most people out of breath, but it shouldn’t be common form to experience it on a regular basis. Dr. Suzanne Steinbaum, a Go Red For Women cardiologist, reported that symptoms such as pain in one or both arms, the back, neck, jaw, or stomach “are often accompanied by shortness of breath, breaking out in a cold sweat, nausea, or lightheadedness.” If you often find yourself short of breath during odd times, talk to you doctor to see if something more is going on.

3.       Nausea

No one likes the feeling of nausea, but it doesn’t just indicate a possible flu or bug onset, either. Of course, nausea can be a sign of a wide array of issues, but you shouldn’t discount it if you experience nausea along with any of these other symptoms. It could be far more sinister than you would expect.

4.       Lightheadedness

More often than not, people tend to ignore times when they’re not feeling 100%. But as Steinbaum says, lightheadedness can be part of a larger scale problem. Don’t ignore this symptom when you’re also experiencing it with any of the other symptoms on our list.

5.       A feeling that something is wrong

Intuition should never be ignored, as it typically signals an actual problem, or at least something that warrants further investigation. Cardiologist Stacey E. Rosen, M.D., told Reader’s Digest, “Heart attack patients have told me they have a feeling of doom — like something’s just not right.” Naturally, a person who has suffered, or is about to suffer a heart attack probably won’t be feeling their best. So, never ignore that gut feeling of yours, no matter what.

6.       Unusual fatigue

Feeling tired from time to time is a part of life. However, Cleveland Clinic warns women should pay special attention if they’re dealing with unusual, sudden, and dramatic fatigue. More specifically, red flags related to fatigue as a sign of heart attack include being suddenly worn out after your usual workout, feeling excessively tired after simple tasks, such as making the bed, and struggling with sleep disturbances even though you’re overly tired.

7.       Cold sweats

Triggered by the body’s fight-or-flight response, cold sweats can be attributed to factors other than just a change in temperature. Cold sweats can be the body’s response to stress or a sign of injury or illness. Furthermore, MD-health says, “One of the most severe causes of cold sweats is heart attack, where the blood flow is reduced to the heart by a blockage of the blood vessels.”

8.       Indigestion

Feelings of discomfort in the upper abdomen could be caused by many factors, but might also be a possible symptom of something else. Though it seems common, don’t ignore this discomfort if you experience it often. Mayo Clinic says indigestion could signal a heart attack.

9.       Heartburn

While heartburn is pretty recognizable, this kind of pain in your chest could be a symptom of something quite serious. According to the same Mayo Clinic story, heartburn or abdominal pain could be a sign of a heart attack. While there are several medications and even over-the-counter drugs available to deal with such discomfort, be sure to discuss this with your doctor.

10.   Sudden onset of weakness

Once again, this subtle symptom is more common in women than in men. According to SecondsCount, a sudden feeling of weakness can signal a heart attack, so don’t be too quick to ignore it.

Article courtesy of yahoo news

LEMON WATER

If you are looking for an easy trick to improve your life and overall health, than look no further. Drinking lemon water first thing in the morning is a pretty simple routine to get into and will have tremendous effects on your overall health. Not only does the refreshing taste wake one up in the morning, it helps to kick start digestion and finalizes body’s natural detoxification processes… And lemons are packed with vitamin C, B, calcium, iron, magnesium, potassium, enzymes, antioxidants, and fibers. According to the Ayurvedic philosophy, choices you make regarding your daily routine either build up resistance to diseases or tear it down. So what are you waiting for to jump start your day with this incredible easy morning routine.

1.    Improves Digestion

Lemon juice has a similar structure to your stomach’s juices and helps to loosen and flush out toxins from the digestive tract. Lemon juice can help ease indigestion, heartburn, and bloating. It also helps to move your bowels in the morning, hydrates your colon, stimulate bile production, and infuses water in your stool.

2.    Boost Immune System.

Lemon juice is rich in vitamin C, which helps strengthen the immunes system and fights cold and flu. But not only vitamin C is important for a good working immune system, iron is another important nutrient, and lemons improve the ability to absorb more iron from the food you eat.

3.    Hydrates Your Body

It is important to stay hydrated. Especially during the summer months. Plain water is best, but many people find this boring and are not drinking enough of it. That’s where lemon comes into play to make things more interesting. So feel free to not only start your day with lemon water, but drink as many glasses as you wish during the day to stay hydrated.

4.    Boost Energy

Lemon water gives you an instant boost of energy and improves your mood right at the start of your day.
 

5.    Promote Healthy and Rejuvenated Skin

Lemons are a rich sources of antioxidants that prevent free radical damage. These free radicals are responsible for pre-mature aging of your skin. Vitamin C helps to maintain your skin’s elasticity to prevent the formation of wrinkles and decrease blemishes.

6.    Reduce Inflammation

Lemons have the ability to remove uric acid from your joints. Uric acid built-ups are one of the major causes of inflammation.

7.    Weight Loss Aid

Although lemon water on its own is no weight loss miracle, it can definitely help you to achieve faster and long term results. Lemons assist in fighting hunger cravings, boost metabolism, and give you a stuffed feeling, making it less likely to snack in between meals.

8.    Alkalize Your Body

Although lemons have a sour taste, they are one of the most alkalizing food sources on Earth. Too much acids can cause inflammation, obesity, and major diseases like cancer, diabetes and Alzheimer’s. Click here to learn more about the importance of alkalizing your body.

9.    Cleansing Properties

Lemons help your entire body to flush out more toxins to prevent built-ups and damage to your cells, tissues, and organs. It stimulates your liver to produce more enzymes and work more efficiently. Lemon juice works as a diuretic to keep your urinary tract toxin-free and can also change the pH levels which discourage bacterial growth. This is very helpful for people who often suffer from UTI (urinary tract infection). And like mentioned before, lemons loosen and flush out waste from your digestive tract and cleanse your colon.

10. Antibacterial and Antiviral Properties

Lemons have antibacterial and antiviral properties. They help fight the flu, cold, and soothe a sore throat. Although people who drink their daily lemon water every day are less likely to get these in the first place.

 11. Reduces Mucus And Phlegm

Lemon water helps to reduce mucus and phlegm formation. People who drink cow’s milk are often more sensitive for mucus production. So starting your day with lemon water can definitely help to lessen mucus if you’re not ready to go dairy-free.

12. Freshens Breath

Lemons freshen your breath and fight mouth bacteria. Although lemons are great for your overall oral health, avoid drinking or using it undiluted. The citric acid can erode tooth enamel, so don’t brush your teeth with it, but have a glass of lemon water instead.

13. Boosts Brain Power

The high levels of potassium and magnesium show beneficial effects on our brain and nerve health. Lemon water can give you the boost you need to fight depression and stress. It creates mental clarity and more focus, making it a great drink for students or people with busy and stressful jobs.

14. Anti-cancer properties

Lemon’s antioxidants not only protect your skin from ageing, but also reduce the risk of several types of cancer. They are great in neutralizing acids as well. Cancer loves to grow in an acidic environment. Alkalizing your body may stop cancer cells to grow and may reduce the risk of getting cancer in the first place.

15. Get Of Caffeine

Many people are able to get off caffeine by replacing their morning coffee by lukewarm lemon water. It gives a similar energy boost to wake your body and boost energy as one cup of coffee would.

How To Make Lemon Water

Making lemon water is super simple. It takes less than 5 minutes of your precious morning time. Just squeeze half a lemon in lukewarm water. If you weigh more than 150 pounds, use a whole lemon.

Why use lukewarm (or room temperature) instead of cold or hot water to make this healing morning drink? Well, hot or cold water takes more energy to process, so your first glass in the morning should be lukewarm or at room temperature to slowly wake your body and kick start digestion. If you love the taste feel free to add more lemon water to your diet during the rest of the day, cold or hot. It adds up to your daily water need, is less boring than plain water, and adds tons of benefits for body and mind.

Article courtesy of  Amy Goodrich