But too many of us end up in a very different scenario, thanks, in large part, to the heart and blood vessel diseases that run rampant in our country.

That’s why every little thing we can do to protect our health matters…

According to research from the European Journal of Preventive Cardiology, there’s a simple way to lower your risk of heart disease and stroke and increase not only your life expectancy but the quality of your health in those years — all with one drink.

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The magic of tea

Researchers studying a considerable population of nearly 101,000 people in China for over seven years found that tea drinkers live longer and are healthier as a result.

After creating two groups with very different tea habits — habitual tea drinkers (three or more times a week) and non-habitual tea drinkers (less than three times a week) — they found that those who enjoyed tea more often won, hands down.

Habitual tea consumption was not only associated with healthier years and longer life expectancy, but it also lowered:

• Risk of non-fatal heart disease and stroke by 20 percent;
• Risk of fatal heart disease and stroke by 22 percent;
• Risk of all-cause death by 15 percent.

And it gets even better…

The team followed a subset of participants (14,010 total) who maintained their regular tea-drinking habits for over 13 years, and saw that their benefits were amplified…

Those who continued to drink tea three or more times a week over the years benefited from a:

• 39 percent lower risk of non-fatal heart disease and stroke;
• 56 percent lower risk of fatal heart disease and stroke;
• 29 percent decrease in the risk of all-cause death.

That’s right, simply drinking tea could cut your risk of dying from heart disease or stroke by almost 60 percent and your risk of dying from anything at all by close to 30 percent!

But if you want to reap those benefits, drinking should not be a habit you start and stop, but one that lasts a lifetime.

When asked why this is true, senior author Dr. Dongfeng Gu of the Chinese Academy of Medical Sciences gave this answer:

“Mechanism studies have suggested that the main bioactive compounds in tea, namely polyphenols, are not stored in the body long-term. Thus, frequent tea intake over an extended period may be necessary for the cardioprotective effect.”

In other words, you’ve got to drink those polyphenols regularly to keep that ticker ticking away.

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Green tea for the win

But, there’s one more thing you should know…

The study also showed that one type of tea was more effective at promoting a longer, healthier life, specifically green tea.

They conducted a head-to-head analysis pitting green tea against black tea and found that while green tea conferred all of that protection against heart disease, stroke, and all-cause death, black tea simply did not.

As someone with a family history of heart disease, this doesn’t surprise me. I’ve come across multiple studies indicating that green tea contains many compounds with protective benefits for the heart and blood pressure.

The funny thing about green and black tea is that they all come from the same plant, Camellia sinensis. But they’re prepared using different methods.

So, let’s all raise a teacup to better heart health and longer life!

Source:

1. Tea drinkers live longer — EurekAlert

The post Drink this every day to lower your risk of heart disease and stroke appeared first on Easy Health Options®.

But even worse, for some women, the transition can also mean that higher risks for heart attack and stroke are just around the corner.

Now, researchers from the University of Texas Southwestern Medical Center have discovered just how menopause is linked to the number one killer of women.

The good news is that, by understanding the risks, women everywhere can have a better shot at a long, heart-healthy life.

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Your heart on menopause

Many people still think of cardiovascular disease as “a man’s disease.” But in truth, it’s the biggest killer of women, responsible for approximately 40 percent of all deaths.

Research has already shown that the risk of heart disease in women rises sharply after menopause.  Though it’s not been clearly understood why. However, we do know that negative changes in blood fats (or lipids) may play a role since they tend to occur during the perimenopause period.

Sadly, scientists had only looked into the most basic lipid tests in women (think LDL, known as bad cholesterol, HDL or good cholesterol and triglycerides), so we haven’t had all the facts.

Luckily, that’s changed thanks to a Texas research team that delved into advanced lipid problems in menopausal women, including what are known as lipid subfractions and particle numbers, which have been shown to be far better at predicting cardiovascular disease.

Advanced tests reveal threat to menopausal hearts

The researchers performed these top-tier blood tests on over 1,240 pre-, peri- and postmenopausal women and another 1,340 plus men for comparison. They then followed up for approximately seven years.

What they discovered was this:

• A big increase in “bad cholesterol.” All three female groups had an increase in LDL-P (the number of bad cholesterol particles) compared to men, but the greatest percent change was found to be between peri and post groups at 8.3 percent. LDL-P is a hidden risk for cardiovascular disease.
• A loss of “good cholesterol.” Compared to men, postmenopausal women had the greatest percent change of HDL-P (the number of good cholesterol particles) with a negative change of 4.8%. When HDL-P count is low, you are trending towards insulin resistance and a greater risk of heart attack and stroke.
• Negative changes for blood vessels. Small-dense LDL had a greater percentage change in the peri-menopausal group compared to men, with a change of 213%. This percent change is ~15% higher than both pre- and post-menopause groups.  Smaller LDL-P size can more easily enter the blood vessel wall and cause heart disease. Worse, small dense LDL can more easily get into the artery wall, leading to arteriosclerosis.

“We found that menopause is associated with adverse changes in lipoprotein profiles, with the most pronounced changes found to be in increases in ‘bad’ LDL-particles and subfractions observed for peri-menopausal women,” said study author Dr. Stephanie Moreno. “When looked at together, these changes could help explain the increase of cardiovascular disease in postmenopausal women and help determine if earlier interventions are warranted.”

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Be proactive about your heart risks

One out of three U.S. adults has some form of heart disease. Yet, approximately 50% of people who experience a heart attack have “normal” cholesterol results.

If you’ve made the transition to menopause, or soon will, ask your doctor about these advanced blood tests. It makes sense to use the most accurate and predictive testing for risk assessment — especially now that we know the transition to menopause can drive your lipid values into the danger zone.

It also makes sense to stay on top of the latest developments about women’s heart health. For example, scientists have found that beets can give back some of the heart protection that menopause steals…

In experiments with postmenopausal women who drank beetroot juice, researchers saw such improvements in blood flow, and determined if the level of improved blood-vessel function could be maintained over the postmenopausal years — it could significantly reduce the risk to women’s heart health.

Why beetroot juice?

When a woman’s estrogen production tanks, so does the level of nitric oxide (NO) normally produced by her body. Beets help ramp it back up. NO is a signaling molecule in the endothelial cells that line the walls of our arteries. NO functions as a powerful vasodilator and an essential regulator of the cardiovascular system.

It’s important to know, though, that concentrated beet powder generally has much less sugar per serving than whole beets or beet juice.

Sources:

Menopause potentially linked to adverse cardiovascular health through blood fat profile changes — EurekAlert!

Associations Between High-Density Lipoprotein Particles and Ischemic Events by Vascular Domain, Sex, and Ethnicity: A Pooled Cohort Analysis — Circulation

The post The menopause link to 40% of deaths in women appeared first on Easy Health Options®.

There’s no doubt that caffeine can raise your blood pressure and heart rate.

But consuming moderate amounts of caffeine daily also has been linked to supple arteries and reduced risk of heart failure and atrial fibrillation.

Now there’s more good heart health news for those of us who love our coffee, tea and cocoa…

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Caffeine and your blood vessels

Vascular disease, damage of blood vessels and their resulting consequences — heart attack and stroke — are among the leading causes of death in the general population.

These risks are even higher in patients with inflammatory rheumatic diseases like lupus and rheumatoid arthritis. This is due to the diseases themselves and some of their treatments, particularly derivatives of cortisone.

Until now, doctors have recommended avoiding risk factors to protect against vascular dysfunction. These recommendations included:

• Halting inflammation
• Decreasing cortisone medications
• Not smoking
• Reducing cholesterol
• Getting blood pressure under control

However, researchers from Sapienza University of Rome found suggestions that caffeine actively helps endothelial progenitor cells. This group of cells helps regenerate the lining of blood vessels and is involved in vascular growth.

A diet rich in vitamins D (found in oily fish and eggs) and A (found in many fruits), as well as polyunsaturated fatty acids, and low in sodium, appears to play a role in reducing the inflammatory burden. Scientists have been curious if caffeine belongs on that list.

Caffeine exerts its anti-inflammatory effect by binding with receptors expressed on the surface of immune cells.

The researchers studied 31 lupus patients who did not have traditional cardiovascular risk factors using a seven-day food questionnaire. After a week, the investigators took the patients’ blood to measure the health of their blood vessels. They found that patients who consumed caffeine had better vascular health, as measured by endothelial cells, which form the innermost layer of blood vessels.

“The present study is an attempt to provide patients with information on the possible role of diet in controlling the disease,” says Fulvia Ceccarelli, the paper’s lead author. “It will be necessary to confirm the results through a longitudinal study, aimed at assessing the real impact of coffee consumption on the disease course.”

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There is a daily limit

Keep in mind that most health agencies recommend you consume no more than 400 mg of caffeine a day. Given that a typical eight-ounce cup of coffee contains 95 mg of caffeine, that means limiting your intake to roughly four of these cups.

However, the smallest coffee size at many coffee shops is 12 ounces, and the largest can exceed 20 ounces. If you tend to get your coffee fix there or use an oversized mug at home, you need to bear the size in mind.

Also, if you’re a fan of espresso drinks, bear in mind that they contain a compound that can negate coffee’s heart benefits and are often loaded with added fat and sugar. You may want to stick with brewed coffee to reap the full benefits of caffeine.

If you want to moderate your caffeine consumption, a good way to do so is to replace a cup or two of coffee with black or green tea. A cup of black tea contains approximately 47 mg of caffeine, while a cup of green tea contains around 33 mg.

Sources:

Caffeine is a heart-healthy habit — EurekAlert!

Caffeine improves systemic lupus erythematosus endothelial dysfunction by promoting endothelial progenitor cells survival — Rheumatology

How Much Caffeine Is In a Cup of Coffee? — Food Network

How much caffeine is in tea? — GoodFood

The post The truth about caffeine and your blood vessels appeared first on Easy Health Options®.

For the lucky few who survive the event, an almost insurmountable challenge lies ahead. Stroke is the leading cause of permanent disability in adults. Speech problems, strength and mobility issues and memory loss are just a few of the impacts of stroke.

Right now, no approved treatment reverses the damage caused by stroke in the U.S. But that hasn’t stopped researchers from trying. And one team may have hit upon a drug that could do the trick — and nip a few other diseases in the bud as well…

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GAI-17 could help heal stroke damage

Acute ischemic stroke is caused by blockage in an artery feeding blood to the brain, which cuts off its oxygen supply and causes cell damage and death.

Researchers in Japan developed a mouse model of acute ischemic stroke to investigate the role of toxic aggregation of the glycolytic enzyme, glyceraldehyde-3-phosphate dehydrogenase (GAPDH). This multifunctional protein is associated with the development of many difficult-to-treat brain and nervous system diseases.

The mice were subjected to 30 minutes of ischemia (stroke) followed by periods of reperfusion, and researchers determined that ischemia-reperfusion-induced GAPDH aggregates led to cell death and paralysis in the mice. By creating a construct encoding human GAPDH-C152A, the team was able to inhibit the aggregation of mouse GAPDH.

Next, the researchers developed and optimized a GAPDH aggregation inhibitor (GAI) to see if using a drug to inhibit GAPDH aggregation could prevent ischemic brain damage and be a therapeutic approach for acute ischemic stroke.

When this inhibitor, known as GAI-17, was given to the mice with acute strokes, there was a significantly lower level of brain cell death and paralysis compared to untreated mice.

Considering that stroke is a condition in which time is essential for successful treatment, it’s promising that improvements were observed in the mice even when GAI-17 was administered six hours after the stroke.

And that’s not even all GAI-17 may do…

“The GAPDH aggregation inhibitor we have developed is expected to be a single drug that can treat many intractable neurological diseases, including Alzheimer’s disease,” says Hidemitsu Nakajima, a professor at Osaka Metropolitan University who led the study team.

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Prevention and stroke support

To sum up, GAI-17 shielded mouse brains from stroke damage, restored movement, worked up to six hours after onset, and did so without harm. Plus, it may be used to treat various neurodegenerative diseases in addition to stroke.

It will be exciting to see if studies in humans reveal the same promising effects that could lead to an approved treatment.

In alternative medicine, many natural compounds have shown promise in helping survivors of stroke…

According to a preliminary study presented at the American Stroke Association’s International Stroke Conference 2024, ginkgo biloba may hold promise for patients recovering from ischemic stroke, particularly when it comes to recovering their cognitive ability.

So, it’s not at all surprising that IV preparations of ginkgo biloba’s active ingredients are widely used in China as a complementary treatment for ischemic stroke.

A study published in the journal Stroke found that both coffee and green tea have varying degrees of benefit for stroke survivors as well.

However, your best defense against stroke is a good offense. Taking steps to reduce your stroke risk includes:

• Quitting smoking: According to one study, people who smoked were 1.9 times more likely to have a severe stroke and 1.7 times more likely to have a mild to moderate stroke than people who were not smokers.
• Managing blood pressure: That same study found people with high blood pressure were 3.2 times more likely to have a severe stroke and 2.9 times more likely to have a mild to moderate stroke than people without high blood pressure.
• Controlling your blood sugar: Elevated blood sugar is a risk factor for stroke, so do your best to avoid developing diabetes.
• Eating a healthy diet: Avoid foods high in saturated fats, sodium and added sugars. This will help with managing blood pressure, blood sugar and cholesterol as well.
• Exercising: Physical inactivity can increase your stroke risk, so aim for at least a few days a week of moderate-intensity exercise, such as a brisk walk, a run, a bike ride, or a swim.

Sources:

Six-hour ‘undo’ button: GAI-17 rewinds stroke damage and may beat Alzheimer’s — ScienceDaily

Inhibition of GAPDH aggregation as a potential treatment for acute ischemic stroke — iScience

Heart Disease & Stroke Statistics 2025 Update — American Heart Association

Stroke Recovery: Dealing with Long-Term Disability After a Stroke — American Brain Foundation

Risk Factors Under Your Control — American Stroke Association

The post The drug that could heal stroke — and a lot more appeared first on Easy Health Options®.

Artificial sweeteners provided the sweetness of sugar without the calorie burden. Plus, people with diabetes were able to safely consume these sweeteners without spiking their blood sugar.

But in recent years, the dark side of artificial sweeteners has emerged. Research has shown these sweeteners can actually make changes to the gut microbiome that lead to weight gain. These changes can also increase the risk of type 2 diabetes.

That’s not all. Beverages containing artificial sweeteners have also been linked with an increased risk of death and dementia. And one study found artificial sweeteners were linked to increased risks for cardiovascular disease and cerebrovascular disease risk, which equates to higher stroke risk.

Then there are sugar alcohols like xylitol and erythritol, which are often touted as safer alternative sweeteners and are used extensively in low-sugar, sugar-free and keto reduced-sugar foods. Since they’re already derived from sugar, they should be fine, right?

Wrong….

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How erythritol affects brain cells

Erythritol, a sugar alcohol first approved by the Food and Drug Administration in 2001, is typically made by fermenting corn. But research has begun to shed light on its risks.

Recently, research by the Cleveland Clinic linked erythritol to a higher risk of dangerous blood clot formation, which could lead to stroke.

Scientists led by the University of Colorado Boulder decided to dig into the mechanisms behind the Cleveland Clinic study results. What they discovered was alarming…

In the lab, the researchers treated endothelial cells, which line the blood vessels in the brain, for three hours with roughly the same amount of erythritol contained in a typical sugar-free beverage. The cells were found to be altered in numerous ways…

• The cells expressed significantly less nitric oxide, a molecule that relaxes and widens blood vessels for blood flow.
• At the same time, they expressed more endothelin-1, a protein that constricts blood vessels.
• And when the cells were challenged with a clot-forming compound called thrombin, cellular production of the natural clot-busting compound t-PA (the go-to treatment used during stroke emergencies) was “markedly blunted.”

To put it simply, the treated brain cells were affected in ways that could increase the likelihood of stroke.

As if that weren’t enough, the erythritol-treated cells also produced more reactive oxygen species, or free radicals. These metabolic byproducts can age and damage cells and inflame tissue.

“Our study adds to the evidence suggesting that non-nutritive sweeteners that have generally been purported to be safe may not come without negative health consequences,” says senior author Christopher DeSouza, a professor at CU Boulder.

“Big picture, if your vessels are more constricted and your ability to break down blood clots is lowered, your risk of stroke goes up,” says first author Auburn Berry, a graduate student in DeSouza’s lab. “Our research demonstrates not only that, but how erythritol has the potential to increase stroke risk.”

Another disconcerting aspect of the study is that the researchers only used one serving size of erythritol. If you consume more than a serving a day, as many people do, the impact could be even worse.

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Which sweeteners to use instead

One caveat: the authors caution that their study was a laboratory study conducted on cells, so larger studies in people are needed to confirm these results.

Still, De Souza encourages consumers to read food labels, looking for erythritol or “sugar alcohol” in the list of ingredients.

“Given the epidemiological study that inspired our work, and now our cellular findings, we believe it would be prudent for people to monitor their consumption of non-nutrient-sweeteners such as this one,” he says.

So, what should you use instead? Look for natural non-sugar sweeteners like monkfruit and stevia, both of which are derived from plants and come in many delicious flavors. However, you need to read those labels as well — sometimes erythritol is used as filler in monkfruit and/or stevia sweeteners. Be sure you’re only using 100 percent pure stevia or monkfruit with no fillers.

Sources:

Scientists Warn: Popular Sugar Substitute Linked to Brain Cell Damage — SciTechDaily

The non-nutritive sweetener erythritol adversely affects brain microvascular endothelial cell function — Journal of Applied Physiology

Artificial sweeteners: Any effect on blood sugar? — Mayo Clinic

The post Low-cal sweetener linked to brain cell damage and blood clots appeared first on Easy Health Options®.

It’s the biochemical signaling pathway between the gastrointestinal tract and your central nervous system, which has already been associated with bowel disease and dementia, as well as GERD and chronic headaches.

It’s also why a good night’s sleep starts in your gut.

And there’s one more important thing to know about this axis…

It could be the reason that a seemingly unrelated gastrointestinal condition leads to an increased risk of brain aneurysm that leads to stroke.

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Digestive symptoms start, aneurysms may follow

That’s because recent research from a team of scientists at the University of Pennsylvania has found an undeniable link between seven gastrointestinal or GI conditions and intracranial aneurysms.

An intracranial aneurysm (IA) occurs when a blood vessel in the brain bulges, putting pressure on the vessel wall. If this type of aneurysm ruptures, it leads to brain bleeding and causes hemorrhagic stroke, a life-threatening emergency.

For their study, the team analyzed data from over 119,000 people who either had an unruptured intracranial aneurysm or had suffered a ruptured aneurysm, comparing them to an equal number of people without aneurysms. Specifically, they were looking for patients diagnosed with GI conditions to see if those conditions upped their risk of a brain issue.

And sure enough, they found even more than they had been expecting…

The team discovered that not only do GI conditions (as well as appendectomy) and aneurysms go hand-in-hand, certain GI problems make it more likely you’ll suffer an aneurysm rupture and a life-threatening stroke.

The results showed that GI problems that were linked to unruptured aneurysms included:

• Reflux disease
• Chronic stomach pain
• Bloating (or functional dyspepsia)
• Irritable bowel disease without diarrhea

GI conditions that were more likely to lead to aneurysm formation, rupture and stroke were:

• Difficulty swallowing (dysphagia)
• Diarrhea
• Constipation

“Now that we have found more evidence for a link between IAs and GI disorders, we are eager to explore them further, hoping that early detection of GI syndromes might help identify patients at risk of IAs,” said Jan-Karl Burkhardt, MD, the lead author of the study, associate professor of neurosurgery, and division head of cerebrovascular surgery at the Hospital of the University of Pennsylvania.

In other words, if you’re living with GI issues, take time now to talk to your doctor about your increased risk of aneurysm and how you can prevent problems down the road.

Though this study didn’t make the connection, research published in 2023 associated inflammatory bowel disease (IBD) with a higher stroke risk as well.

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Knowing the signs and heading them off

This study didn’t explain the exact mechanism behind the connection between GI disorders and aneurysms but as they investigate further, hopefully, they will.

In the meantime, past research has made a connection between stroke and popular medications used to treat conditions like gastrointestinal reflux disease. Some of these drugs may raise the stroke risk as much as 94 percent.

If you take them, talk to your physician about other options — and consider diet and lifestyle modifications that have been shown to help, like weight loss, no smoking, 30 minutes of exercise daily and a diet that doesn’t promote an acid state.

Additionally, be sure to care for the health of your gut, since a balanced microbiome has come to the forefront of research into the gut-brain axis. That includes a diet that contains probiotics and prebiotics, which can help promote regular movements and reduce the risk of constipation and diarrhea.

If you have a GI condition, be sure to know the signs of both types of aneurysm so that you can get help immediately, if necessary.

Signs of an unruptured aneurysm include:

• A dilated pupil
• Numbness, weakness or paralysis of one side of the face
• A drooping eyelid

Once a brain aneurysm ruptures, you can suffer from:

• The worst headache of your life
• Light sensitivity (photophobia)
• Double vision
• Pain behind your eye socket
• Lethargy
• Neck stiffness
• A loss of consciousness

Learn more about aneurysm risks here.

Sources:

SNIS 2024: New study reveals possible link between gastrointestinal syndromes and risk of brain aneurysm — EurekAlert!

Brain aneurysm — Mayo Clinic

The post 7 GI conditions linked with brain aneurysm appeared first on Easy Health Options®.

Sadly, if you’re living with even a single one of these cardiometabolic diseases, your risk of death doubles. End up with more than one of them, and your chances of dying are now four to seven times greater — frightening facts that make finding ways to prevent these diseases vital.

Luckily, researchers say that not only have they found a simple way to do just that in a drink many of us enjoy every morning…

They’ve even nailed down exactly how much of it you need to avoid the multiple cardiometabolic disease trap that could spell death…

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Drink coffee to crush cardiometabolic disease

The research, conducted at Suzhou Medical College in China, tracked the cardiometabolic health of over 172,000 participants who consumed varying levels of caffeine daily, compared to an additional 188,000 people who drank coffee or tea.

And the results all came down to a simple fact…

Both coffee and caffeine intake — in general, at all levels — were inversely associated with the risk of new-onset of multiple cardiometabolic diseases.

In other words, getting any amount of caffeine daily, whether from supplements or a tasty cup of joe, lowers the likelihood of metabolic health problems — especially of the multiple varieties.

However, according to the researchers, a moderate level of coffee or caffeine intake is the amount to shoot for if you want the most bang for your buck.

That’s because moderate coffee or caffeine intake resulted in the lowest risk and was inversely associated with almost all developmental stages of cardiometabolic multimorbidity.

The researchers found that compared with non-coffee drinkers or those who consumed less than 100mg caffeine per day, consumers of three coffees or 200-300 mg of caffeine per day had a 48.1 percent or 40.7 percent reduced risk for new-onset cardiometabolic multimorbidity.

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Don’t sabotage your coffee’s health benefits

Of course, not all coffee is created equal when it comes to your health.

For the best metabolic support, be sure to:

• Avoid sugar-laden coffees – While that whipped-cream-topped caramel latte may be tasty, consuming too much sugar is a sure path to metabolic syndrome. It sabotages cholesterol and increases heart risks. If you like your coffee sweet, try a natural, plant-based sweetener, like stevia, instead of sugar.
• Add whole milk or cream – Research is showing that whole-fat dairy is not just good for your heart, it could reduce your risk of cardiovascular disease and death from any cause, even more than consuming reduced-fat dairy.
• Avoid espresso – Drinking just three espressos has been shown to significantly increase serum total cholesterol (a metabolic risk factor), especially in men. It takes six or more cups of coffee made in a French press or filtered coffee to do the same.

So if you want to avoid becoming another metabolic statistic, feel free to enjoy your favorite morning beverage guilt-free!

But remember, your favorite giant mug doesn’t count as one cup if it holds over 6 to 8 ounces. So keep it around 18 to 24 ounces a day.

Sources:

Moderate coffee and caffeine consumption is associated with lower risk of developing multiple cardiometabolic diseases, new study finds – EurekAlert!

The coffee brew method that raises cholesterol most for men – Easy Health Options

The post Coffee: The cardiometabolic disease crusher that lowers heart disease, diabetes and stroke appeared first on Easy Health Options®.

But what if I told you that you could, well, have your salt and eat it, too?

That’s right — there’s another kind of salt out there that you probably haven’t heard of. And if you have, well, you may have to search for it, but it’s well worth the reward.

Here’s everything you need to know…

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What is potassium-enriched salt?

Potassium-enriched salts look the same as traditional salts (sodium chloride). Only some of the sodium chloride has been replaced with potassium chloride.

And there’s good evidence this simple change could make a huge difference for many people suffering from high blood pressure…

In a randomized trial, 20,995 people with a history of stroke — or who were 60 years of age or older and had high blood pressure — switched to potassium-enriched salt. Researchers saw lower blood pressure and reduced risks of stroke, heart attacks and early death.

That’s just one reason a group of researchers are strongly encouraging clinical guideline bodies to review their recommendations about the use of potassium-enriched salt substitutes.

Potassium-enriched salt works to lower blood pressure because it reduces sodium intake and because of potassium’s role in heart health…

Potassium not only helps keep your heart muscles strong and beating regularly — but a deficiency in the mineral can lead to bone-hard arteries.

Most of our potassium comes from fruits and vegetables that many of us just don’t eat enough of. And that’s a problem.

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Why aren’t more of us using potassium-enriched salt?

Potassium-enriched salts are also called low-sodium salt, potassium salt, heart salt, mineral salt or reduced-sodium salt.

But many people simply don’t know it’s an option — or that a simple switch to potassium-enriched salt could help lower their blood pressure and reduce the risk of stroke and heart attack.

Marketing is another issue. Where it is sold, there’s often only one brand, and it is relegated to the bottom shelf, or only found in a specialty food aisle, which most shoppers ignore.

And it’s generally more expensive than traditional salt, so people on a budget also tend to bypass it in favor of plain old salt.

Should you be concerned about potassium deficiency?

There are a few reasons, besides skimping on fruits and vegetables, that someone could be potassium deficient:

• Diuretics (“water pills”) that increase urination and loss of too much potassium
• Diarrhea, vomiting or excess sweating
• Some antibiotics
• Excessive alcohol consumption

Would you recognize a deficiency? Some of the signs are:

• weakness
• muscle cramps
• tingling
• fatigue
• nausea
• bloating
• frequent urination
• constipation
• irregular heartbeat
• acne

If you experience any of these symptoms consistently, it’s wise to make an appointment with your doctor to determine if a potassium deficiency is the cause.

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Why you should still reach for fresh sources of potassium

When you think of high-potassium foods, a banana probably tops your list. But here are some foods that pack more potassium than a banana:

• avocado
• sweet potato
• spinach
• potatoes
• butternut squash
• dried apricots
• watermelon
• fish

One reason it’s important to keep reaching for fresh food sources of potassium is that some have additional benefits for your arteries and blood pressure…

Citrulline, found in watermelon, is a precursor to L arginine, which helps produce nitric oxide (NO), a signaling molecule that plays a role in blood pressure regulation, lipid reduction and glucose control.

The rich levels of polyphenols and carotenoids in watermelon, particularly lycopene, also provide additional support to help maintain normal cardio-metabolic health.

Spinach also helps produce nitric oxide, but more efficiently. Foods like spinach and beets contain naturally occurring organic nitrates, and help the body produce NO via the nitrate–nitrite–nitric oxide pathway. Research claims it’s the most bioavailable, sustainable and fastest route for raising NO levels that support artery health and blood pressure.

Sources:

Research Shows One Easy Diet Swap Can Reduce Blood Pressure And Heart Attacks — Science Alert

Potassium-Enriched Salt Substitutes: A Review of Recommendations in Clinical Management Guidelines — Hypertension

Effect of Salt Substitution on Cardiovascular Events and Death — New England Journal of Medicine

Potassium-Enriched Salt Substitutes as a Means to Lower Blood Pressure — Hypertension

Low potassium (hypokalemia) — Mayo Clinic

The post The salt that doesn’t raise your blood pressure appeared first on Easy Health Options®.

Sometimes, an observational study is convincing enough to be considered a valid source of evidence.

And while it may not offer “cause and effect” proof, an observational study, when done well, gives us enough information to convince us that changing our behavior could benefit our health.

This is especially true when it comes to what we eat.

I’ve often said here that “food is medicine.” Well, here’s an observational study that has convinced me eating a little differently will add some years to my life…

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Women need more vitamin K1 to keep arteries flexible

A study at Australia’s Edith Cowan University has shown that eating just an extra cup of leafy greens and cruciferous vegetables each day could save your life.

These vegetables, including spinach, kale, and broccoli, are rich in vitamin K1.

The researchers investigated whether eating more vitamin K1 was linked to better heart and blood vessel health in older women.

Older women were chosen as subjects because they have a unique risk for atherosclerotic vascular disease (ASVD), a type of cardiovascular disease where plaque builds up inside your arteries, narrowing them and restricting blood flow.

This is one reason that women are known to be at greater risk of heart attack and stroke than men. Hormonal factors also contribute to this increased risk level.

The study participants were 1,436 women, who averaged 75 years of age. A food questionnaire assessed their vitamin K1 levels at the start of the study.

Then, the researchers followed them for 14.5 years using hospital and death records.

In general, women who ate more vitamin K1 had thinner carotid artery walls, reflecting less early-stage atherosclerosis.

More specifically, women with the highest K1 intake (120mcg) had a 43% lower risk of dying from ASVD.

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Are you getting enough K1?

If you’re following the recommended daily guidelines, you’re probably not getting that 120mcg of K1 that lowered the risk of dying from ASVD.

The recommended daily intake of K1 in the U.S. is only 90mcg for adult females.

In Australia and New Zealand, it’s even lower: only 60mcg for females.

But you know what? It doesn’t take much to get to that 120mcg mark. Let me show you…

• A cup of raw kale provides 472mcg
• A cup of raw spinach offers 145mcg
• Just half a cup of cooked broccoli provides 110mcg
• A half-cup of cooked Brussels sprouts contains 109mcg.
• A half-cup of cooked cabbage provides 82mcg.

The point is, you won’t have to try too hard to get to that goal of eating 120mcg of K1 per day.

The study authors noted they did not investigate the other vitamin K component — vitamin K2 — even though it may impact heart health, only because estimating intake and availability of vitamin K2 is difficult to determine, since intestinal bacteria are involved in the synthesis of K2.

But if you’d like to know more about this form of vitamin K (found in much different food sources than K1), check out how vitamin K2 fights a common contributor of unhealthy aging — calcification.

Sources:

An extra cup of leafy greens each day reduces heart disease death risk — New Atlas

Higher vitamin K1 intakes are associated with lower subclinical atherosclerosis and lower risk for atherosclerotic vascular disease-related outcomes in older women — European Journal of Nutrition

The post The vitamin to help women avoid a fatal arterial disease appeared first on Easy Health Options®.

They become harder, narrower, and filled with a sticky plaque that slowly chokes your blood flow. These changes are known as atherosclerosis, and they occur in more than 3 million Americans each year.

Most people with atherosclerosis don’t know they have it until it’s too late, because it doesn’t have any obvious symptoms until the blockage becomes severe. But your doctor can check for it.

The thing is, whether you have atherosclerosis or not, everyone’s arteries harden some with age. That means, it’s a good idea to proactively protect your arteries, pronto.

So, what can you do to keep your arteries clear?

Eat your vegetables, that’s what. But what if you are just not a fan of the plant stuff? No problem — there’s just one kind you really need to get a little of every day for clear arteries…

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The artery-clearing power of cruciferous vegetables

In 2018, Research at the University of Western Australia in Crawley found that older women who eat their vegetables have much clearer arteries.

The study included 954 women aged 70 or older. They were asked to fill out a food questionnaire and received sonograms to gauge the thickness of their carotid arteries.

Carotid arteries are in the neck, and like the arteries in your heart, they can develop atherosclerosis. The difference is that when carotid arteries get blocked, blood flow to the brain gets cut off, and you have a stroke rather than a heart attack.

The good news is that atherosclerosis can be prevented by pumping your body full of one kind of fresh produce…

The women in the study who ate a lot of vegetables had thinner artery walls than women who didn’t, meaning less atherosclerosis or buildup. Their arteries were 0.05 millimeters thinner. This may not sound like a lot, but researchers say every 0.1-millimeter decrease in carotid wall thickness lowers your risk of having a stroke or heart attack by 10 to 18 percent.

The food questionnaire asked women about their intake of five different types of vegetables. But, researchers determined that there was one type that was doing all the heavy lifting… cruciferous vegetables.

They found that every 10 grams of cruciferous vegetables women ate per day reduced the thickness of their carotid artery wall by 0.8 percent. Since a typical serving of broccoli is about 36 grams, that probably leads to a nice reduction in stroke and heart attack risk.

Additional research in 2020 revisited this data and also found the women who consumed the highest amounts of cruciferous vegetables had less abdominal aortic calcification (an early warning sign of heart trouble) than the women who ate less.

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Plenty of Cruciferae to choose from…

Research says the positive effect of cruciferous vegetables may be due to their abundance of vitamin K, including phylloquinone (vitamin K1) found in leafy green vegetables, broccoli and Brussels sprouts and menaquinones (vitamin K2) found primarily in animal-based foods.

Phylloquinone can break down to menadione, an intermediate that is then converted to menaquinone, a form believed to reduce vascular calcification.

Broccoli is probably the best-known member of the Cruciferae family and a well-known superfood. But there are plenty of other cruciferous vegetables to choose from (even a few surprising ones) if you want clear arteries, like:

• Arugula
• Bok choi
• Broccoli
• Broccoli rabe
• Brussel sprouts
• Cabbage
• Cauliflower
• Chinese Broccoli
• Collard Greens
• Horseradish
• Kale
• Radish
• Turnips and turnip greens
• Wasabi
• Rutabaga
• Horseradish

Sources:

1. “Vegetables may help protect elderly women from hardening of neck arteries.”  https://medicalxpress.com/news/2018-04-vegetables-elderly-women-hardening-neck.html. Retrieved April 12, 2018.
2. MedlinePlus. https://medlineplus.gov/atherosclerosis.html. Retrieved April 12, 2018.
3. P. Toth. “Subclinical atherosclerosis: what it is, what it means and what we can do about it.” International Journal of Clinical Practice. 2008 Aug; 62(8): 1246–1254.
4. “Carotid Artery Disease.” MedlinePlus. https://medlineplus.gov/carotidarterydisease.html.Retrieved April 12, 2018.
5. “Cruciferous Vegetables: Cruciferous Definition And The List Of Cruciferous Vegetables.” Gardening Know How. https://www.gardeningknowhow.com/edible/vegetables/vgen/cruciferous-vegetables.htm. Retrieved April 12, 2018.
6. Cruciferous Vegetable Intake Associated with Abdominal Aortic Calcification — Natural Health Research

The post Not a veggie fan? Eat just this ONE for clearer arteries appeared first on Easy Health Options®.

But what many people don’t realize is that a stroke doesn’t always occur out of the blue. Just as often, your body gives you a tap on the shoulder that says, “Hey! Take care of this now, or worse things are coming!”

One of these warning signs is known as a “mini-stroke.”

But there’s nothing “mini” about it.

If you have one of these mini strokes, research says that it’s only a matter of time until another, possibly more damaging, stroke can occur… unless you heed the warning your body is giving you.

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TIA is a warning that leaves its mark

When you have the most common type of stroke — ischemic stroke — blood flow to the brain is cut off, either by a blood clot or plaque from artery walls. Hemorrhagic stroke is caused by a burst blood vessel. These types of strokes can cause significant damage, even death.

Then, there’s what’s known as a mini-stroke, more technically called a trans-ischemic attack.

When someone experiences a TIA, blood flow to the brain is blocked only for a very brief period, but the symptoms are the same as those for a major stroke:

• Sudden weakness or numbness on one side of the body
• Difficulty speaking or understanding speech, or both
• Vision problems
• Dizziness
• Loss of coordination and balance

Unlike a major stroke, TIA symptoms typically resolve within minutes — most within an hour. And that’s what makes a TIA so dangerous…

You see, many people ignore TIA symptoms once they feel normal again, not realizing that it could be only weeks before they fall victim to a full-blown stroke.

According to the Mayo Clinic, about 1 in 3 people who have TIAs go on to have a stroke. And the risk of stroke is exceptionally high within 48 hours of a TIA.

But that’s not the only concern from TIA…

An extensive epidemiological study by researchers at the University of Alabama at Birmingham found that the impact on the brain in terms of cognitive decline is concerning.

Immediately after a TIA, “we don’t see an abrupt change in cognition,” as measured by cognitive tests administered every other year,” says Dr. Victor Del Bene, a neuropsychologist and lead author of the study.

Five years later, the picture was different. People who had experienced TIAs were cognitively better off than those who had suffered strokes. But both groups were experiencing cognitive decline — and at equally steep rates.

“If you have one stroke or one TIA, with no other event over time and no other change in your medical status, the rate of cognitive decline is the same,” said Dr. Del Bene.

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Mini-stroke requires FAST attention

Unlike other urgent conditions, a TIA may not appear dramatic or even be visible; patients themselves must determine how to respond.

Dr. Claiborne Johnston, a neurologist and chief medical officer of Harbor Health in Austin, Texas, commented:

“Feeling back to normal doesn’t mean you can ignore this, or delay and discuss it with your primary care doctor at your next visit,” Dr. Johnston says.

That means symptoms should prompt a 911 call and an immediate evaluation in the emergency room.

So, how do you know if you or a loved one is having a TIA?

Dr. Tracy Madsen, an emergency room specialist at the University of Vermont, believes in the acronym BE FAST — the same advice in case of a full-blown stroke:

• Balance loss
• Eyesight changes
• Facial drooping
• Arm weakness
• Speech problems

The T  is for time, as in don’t waste any.

It’s important to know that women can present with very different stroke symptoms.

The bottom line: Go with your gut. If something’s off, seek help.

But knowing that a TIA can eventually lead to the same decline as a major stroke should be a wake-up call to all of us. It’s a perfect example of why prevention truly is the best medicine.

This does not matter whether you are young or old. Stroke is on the rise among people under the age of 65. You can read more about that here and find advice on a stroke prevention lifestyle.

Sources:

A Mini-stroke Can Have Major Consequences — KFF Health News

Cognitive Decline After First-Time Transient Ischemic Attack — JAMA Neurology

First-Time Transient Ischemic Attack Associated With Long-Term Cognitive Decline — doc wire news

First-Time TIA Associated With Long-Term Cognitive Impairment — Breaking Med

The post The major impact of mini-stroke on the brain appeared first on Easy Health Options®.

Still, there is a rising trend of AFib in younger people — most likely linked to rising rates of obesity, hyperthyroidism, chronic kidney disease, obstructive sleep apnea, as well as underlying heart conditions.

AFib, which causes an irregular heartbeat, disrupts the flow of blood through the heart’s chambers. This raises the risk of blood clots developing in the heart that can travel to the brain and cause a stroke. In fact, AFib can increase stroke risk by fivefold.

But that’s not the only way it can harm your brain, making it imperative to reduce your risk of developing it…

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AFib and the potential for dementia

An observational study of more than 2.5 million individuals in Catalonia, Spain, assessed AFib’s connection to dementia.

The participants were at least 45 years old, had no prior diagnosis of dementia, and were followed for over 15 years. At the start of the study, 3.25% of participants had a recorded diagnosis of AFib.

Overall, the researchers found AFib to be a statistically significant, albeit weak, predictor of dementia, linked with a 4% increased risk.

However, things took a serious turn when they dug into details such as age at time of Afib diagnosis…

• In patients aged 45-50, those with AFib were 3.3 times more likely to develop dementia than those without AFib. But in patients over 70 years of age, no link was found.
• In patients diagnosed with AFib before the age of 70, the risk of dementia increased by 21%.
• An even stronger effect was observed for early-onset dementia (before the age of 65), with AFib raising that risk by 36%.

Why does AFib seem to have stronger links with dementia, the younger and earlier the diagnosis? The authors noted that “dementia is often a multifactorial condition… rather than a single pathophysiological process,” meaning that there are other factors involved in the dementia diagnosis.

“This may explain why [AFib] has a greater impact in younger patients, where it could be one of the primary pathogenic factors,” the authors write in the study.

In older adults, other primary contributors to cognitive decline — such as age-related neurodegeneration — may be more impactful than AFib.

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Oddity appears to double early-onset dementia risk

Despite AFib’s enhanced risk for stroke, the researchers discovered another oddity…

AFib patients who had not experienced a stroke faced much higher odds of developing dementia. Those who developed AFib in mid-life (before age 70), even without stroke history, had a 23% higher risk for dementia in general, but a 52% increase for early-onset dementia.

However, it’s impossible to rule out the possibility of so-called “silent strokes,” which show no symptoms and can only be diagnosed with a CT scan or MRI. Microinfarcts and microbleeds could also be factors, they say.

Other potential mechanisms connecting AFib and dementia include alterations in blood flow and pressure and an imbalance in how the body controls automatic functions like heart rate and breathing. These effects may be amplified by the inflammation associated with AFib, they add.

“The study demonstrates a significant and strong association in younger patients between two pathologies — atrial fibrillation and dementia — that are among the major health challenges of the 21st century,” the researchers write. “We should now investigate whether early detection strategies and aggressive management of atrial fibrillation in younger patients can help reducing the risk of dementia and changing the natural course of the disease.”

If you suspect you may have AFib, you must see your doctor right away. They can help determine whether you’re developing the condition, and if you do have it, they can help you manage it.

Of course, the best way to deal with AFib is to avoid developing it in the first place. A healthy lifestyle, including a balanced diet and regular exercise (which can slash risk 60%), is a great way to stave off AFib.

Also, make sure you’re getting enough vitamin D. At least one study has linked vitamin D to lowering the odds of developing AFib by as much as 32%.

Sources:

1. Atrial fibrillation diagnosed in midlife is linked to a 21% increased risk of dementia at any age and a 36% higher risk of early-onset dementia — European Society of Cardiology

2. Atrial Fibrillation (AFib) — Cleveland Clinic

3. 5 Things You Should Know about Atrial Fibrillation (AFib) — Johns Hopkins Medicine

4. Afib More Common and Dangerous in Younger People Than Previously Thought — UPMC

The post The surprising risk AFib carries for early-onset dementia appeared first on Easy Health Options®.

Those are concerns that cannabis smokers used to feel safe from. For decades, marijuana smoke was thought to be harmless, but research over the years has proven otherwise.

Marijuana smoke contains many of the same chemicals as tobacco smoke, as well as the same fine particles that contribute to cardiovascular disease.

This similarity has motivated researchers to question the supposed “safety” of smoking marijuana and to dig deeper for more facts…

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Marijuana wreaks havoc on our blood vessels

Earlier this year, a team of researchers at the University of Toulouse in France examined 24 prior studies that noted the potential dangers of smoking cannabis.

The studies were conducted between 2016 and 2023 and involved a considerable group of subjects — around 200 million people.

As they conducted a systematic review of these studies, it became clear that the risks were virtually the same as they were for cigarette smokers.

Overall, the increased risk to cannabis users was 29 percent for acute coronary syndrome (reduced blood flow to the heart leading to heart attack), 20 percent for stroke, and 100 percent for cardiovascular disease mortality.

In other words, just as many cannabis smokers as cigarette smokers were dying of heart disease.

Around the same time, a study at the University of California San Francisco determined the cause of this danger. They assessed the blood vessel function of participants by measuring their arterial flow-mediated dilation, or FMD.

FMD is a measure of how the arteries expand, or dilate, in response to increased blood flow after it has been temporarily restricted, say, by placing a blood pressure cuff on the arm.

A healthy artery will dilate more significantly, indicating that the endothelium, the inner lining of the blood vessel, is functioning well.

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Compared with non-users, FMD was significantly worse in marijuana smokers, as well as in people who use THC edibles (THC is the part of cannabis that gives a “high”).

The one difference between smokers and users of edibles was that cannabis smokers showed lower nitric oxide (NO) levels in the endothelial cells lining their blood vessels. In contrast, edible users showed no nitric oxide reduction.

Is it worth it?

NO is a signaling molecule that acts as a natural vasodilator. That means it relaxes the inner lining of blood vessels to encourage smooth, oxygen-rich blood flow.

It’s essential for maintaining healthy blood pressure and may improve glucose tolerance and lower fasting insulin and leptin levels. There’s also evidence that low levels of NO drive cognitive decline and aging.

Whether smoking cannabis or consuming edibles, the research found that either causes artery damage, making them stiffer and less flexible, similar to the effects of smoking cigarettes. The only upside for edibles is that, though they caused artery damage in other ways, they did not impact NO levels.

There are many reasons that people use cannabis, including relief from various types of pain, cancer treatment side effects and stress. Those reasons may play a role in answering the question: Is it worth the artery damage and increased risk for stroke and heart disease?

Sources:

Edibles, smoking weed almost as bad for blood vessels as cigarettes — New Atlas

Association of Endothelial Dysfunction With Chronic Marijuana Smoking and THC-Edible Use — JAMA Cardiology

Cannabis Linked to 2x Risk of Heart Disease Death, Scientists Discover — Science Alert

Cardiovascular risk associated with the use of cannabis and cannabinoids: a systemic review and meta-analysis — Heart (BMJ Journals)

The post Why cannabis is as bad for your heart as cigarettes appeared first on Easy Health Options®.

Yes, fiber keeps us regular. But it does SO much more than that! Fiber is an essential nutrient needed to prevent disease and dysfunction.

It’s well-known that eating the recommended amount of fiber supports heart health.

Why is that?

Science has finally found the answer…

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How fiber protects your heart

Fiber is good for heart health because it:

• Lowers blood pressure and the risk of hypertension.
• Helps manage cholesterol (especially soluble fiber found in fruits, grains, nuts and seeds.
• Promotes a healthy weight by helping you feel full longer.
• Improves the gut microbiome by feeding beneficial gut bacteria.
• Reduces the risk of type 2 diabetes, a condition often linked to an increased risk of heart disease.
• May reduce inflammation — studies have linked fiber intake to lower levels of C-reactive protein (CRP), a marker of inflammation associated with an increased risk of heart attacks.

But the ‘secret weapon’ behind all these health benefits is something called short-chain fatty acids — or SCFAs.

When the fiber you eat reaches your large intestine, it releases three types of short-chain fatty acids when broken down by gut microbes:

• Butyrate. A key energy source for cells lining the large intestine, butyrate is also linked to a reduced risk of colon cancer and may play a role in mitigating inflammation and supporting immune function.
• Propionate. Besides preventing constipation, propionate supports brain health and may protect against neurodegenerative diseases like Parkinson’s.
• Acetate. Not to be confused with the plastic chemical found in products like paint and packaging, the presence or absence of the SCFA acetate affects gene expression, metabolic regulation and enzyme activity.

However, some people have a rare genetic mutation, which prevents them from reaping the benefits of SFCAs from fiber — regardless of how much they consume. That isn’t very reassuring for them, but it provided an opportunity to prove how SFCAs and fiber truly benefit the rest of us…

Research by Monash University, for the first time, compared the effects of fiber and SCFAs on a cohort of people with the rare gene mutation against outcomes for people without the mutation.

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Consistent with their hypothesis, the prevalence of hypertension was significantly higher in the gene mutation cohort, even when they consumed a diet rich in fiber, thus demonstrating the importance of SCFA signaling in cardiovascular protection.

The gene mutation occurs in less than 1% of people, which means that, for most of us, eating the recommended amount of dietary fiber can support heart health, lowering the risk of high blood pressure, heart disease, or stroke by up to 20%, according to the researchers.

How much fiber does your heart need

Experts recommend that we get between 25 and 30 grams of fiber daily from food.

Currently, the average dietary fiber intake among adults in the United States is only about 15 grams per day. That’s about half the recommended amount.

So, how can you work more fiber into your diet?

Prioritize whole grains. Choose whole grains over refined versions. Oatmeal is also a great source of whole grains.

Increase fruit and veggie intake. Aim for at least five servings daily. Eat fruits and vegetables with skin whenever possible for maximum fiber.

Legumes. Add beans, lentils and chickpeas to stews, salads, and soups.

Snack smart. Choose high-fiber snacks like popcorn, nuts, seeds and fruit.

To avoid digestive discomfort, increase your fiber intake gradually and drink plenty of water throughout the day to help it move through your system.

If you’re looking for a diet recommendation, you might be excited to know that SCFAs are key mediators of the favorable health effects of the Mediterranean diet.

It’s also important to know that SFCAs are produced by gut bacteria through the fermentation of dietary fiber. Probiotics can ensure an army of microbes that are up to that task!

Sources:

Heart disease risk is reduced by up to 20% just from eating fiber — New Atlas

Rare pathogenic variants in G-protein-coupled receptor genes involved in gut-to-host communication are associated with cardiovascular disease risk — Cardiovascular Research

The post The protective ‘signal’ fiber sends your heart appeared first on Easy Health Options®.

And time has proven them right. If your diet is lacking in vegetables, the dangers are real.

One class of vegetables, in particular, contains a potent ingredient known to prevent cancer.

And now, there’s yet another way that this natural compound could save your life…

The magic in broccoli

Of all the veggies in the Brassicaceae family, commonly called cruciferous vegetables, broccoli is probably the one you’re most familiar with.

But other veggies also belong to this family, including:

• kale
• Brussels sprouts
• cauliflower
• cabbage
• arugula
• watercress

All members of this family are rich in sulforaphane, a natural compound with amazing powers.

Sulforaphane is known to prevent or alleviate some pretty horrible conditions: breast cancer, fatty liver disease and liver cancer, breast and prostate cancer, and kidney damage due to diabetes.

Sulforaphane has even been shown to keep the COVID-19 virus from reproducing.

Now we can add blood clots and strokes to that list…

Sulforaphane modifies proteins to prevent clotting

Researchers led by a team from the University of Sydney in Australia conducted a series of lab tests on 23 compounds commonly found in plants.

The purpose: to see which, if any, might have a stronger tendency to bond with blood platelets and prevent them from sticking together to form deadly blood clots.

They discovered that sulforaphane modifies the activity of a protein called PDIA6. This slows platelet clumping, keeping clots from forming as easily.

“Not only is the broccoli compound effective in improving the performance of clot-busting medication after a stroke, it could be used as a preventative agent for patients who are at a high risk of stroke,” says biomedical scientist Xuyu Liu from the University of Sydney.

Don’t cook the sulforaphane out of your veggies

Raw broccoli will give you the most sulforaphane. But if you prefer your broccoli stir-fried, you can still get the benefits of sulforaphane… if you’re willing to put in a little time.

You see, plants like broccoli have evolved to contain the enzyme myrosinase to defend themselves against herbivores (plant-eating animals). When myrosinase goes into action, it transforms other compounds into, you guessed it, sulforaphane.

So, to release more of the sulforaphane in the broccoli we eat, we need to do physical damage to the broccoli, much like what would happen to it if an animal in the wild came along and started munching on it.

Researchers pulverized broccoli into 2-mm pieces, then divided the bits into three groups.

One was left raw, and one was stir-fried right after it was chopped.

The third was allowed to “rest” for 90 minutes before it was stir-fried.

The “rested” broccoli bits had three times more sulforaphane than either of the other two groups.

Another option for getting more sulforaphane is to eat young broccoli sprouts, known as broccolini — when you see it in the produce aisle, it resembles baby broccoli.

Broccolini has 20 to 50 times more sulforaphane than mature broccoli plants.

Take your pick. Just make sure you’re eating this powerful veggie regularly.

Sources:

Broccoli’s Anti-Cancer Compound Could Have a Whole Other Health Benefit — Science Alert

Integrating Phenotypic and Chemoproteomic Approaches to Identify Covalent Targets of Dietary Electrophiles in Platelets — ACS Central Science

Health Benefits of Cruciferous Vegetables — Web MD

The post The one food that fights both cancer and stroke appeared first on Easy Health Options®.

Even if its manufacture ends tomorrow, plastic waste can take anywhere from 20 to 500 years to decompose. As it does, it breaks down into tiny bits that make their way into our bodies.

That’s where we are today. We don’t feel or taste it in the food or water we consume, or in the personal care products that permeate our skin.

And we certainly don’t feel it coursing through our veins. But it’s there.

The truth is microplastics and even tinier nanoplastics have not only been building up in organs, like the brain, but are also turning up in blood clots. They are contributing to artery plaque and creating an environment ripe for heart attack and stroke…

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How much plastic is really in your arteries?

Dr. Ross Clark, a University of New Mexico medical researcher, presented findings of a study he led at a meeting of the American Heart Association. The study sought to connect the dots between microplastics, heart attacks, and stroke.

“There are some microplastics in normal, healthy arteries,” Clark says. “But the amount that’s there when they become diseased — and become diseased with symptoms — is really, really different.”

Previous research showed that people with microplastics in their arterial plaque were more likely to have a heart attack or stroke or die.

To find out why, Clark studied samples from 48 people’s carotid arteries, which channel blood to the brain. When fatty plaque builds up in these arteries, it can block blood flow and cause strokes or heart attacks.

By measuring the level of microplastics and nanoplastics present in the plaque from the samples, Clark and his team saw:

• In people who didn’t have symptoms, plaque buildup contained 16 times more plastic compared to the walls of healthy, plaque-free arteries.
• Even more terrifying, the plaque contained an astounding 51 times more plastic in people who had experienced stroke, mini-stroke or vision loss.

That’s not all the researchers found concerning…

Cells within the plaque that contained high levels of microplastics showed different gene activity than plaque with low amounts of plastic.  

One group of immune cells had switched off a gene associated with turning off inflammation. They also made changes to stem cells that normally help prevent heart attack and stroke by reducing inflammation and stabilizing plaque.

By influencing genes that regulate inflammation, the microplastics, in essence, promoted an environment ripe for heart attack and stroke.

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Reducing plastic and the sticky plaque it binds to

Clark notes there’s much more research needed to determine whether “microplastics are somehow altering… gene expression.”

“We just don’t know,” he says, “Almost all of what we know about microplastics in the human body, no matter where you look, can be summed up as: It’s there, and we need to study further as to what it’s doing, if anything.”

The hard part about microplastics is that they’re almost impossible to avoid. You can take steps to minimize your exposure such as ditching plastic water bottles and cups, plates, utensils or food storage containers made from plastic. Swap them out for glass, metal or ceramic products. Above all, avoid heating foods in plastic, making it easier for more microplastics to leach into the food or drink.

But that’s only going to help so much. I’m sure you notice that when you bring fresh meat or a head of lettuce home from the grocery store, it’s wrapped in plastic. So are your favorite frozen vegetables, pizzas and fish fillets.

That means, besides cutting down on plastic, you must work on keeping your arteries as plaque-free as possible. Plaque is made up of fatty substances, including cholesterol, and binds with calcium, fibrin and cellular waste. The less of it there is, the less there is for microplastics to stick to.

Two or more servings daily of Brassica or cruciferous vegetables can reduce the amount of sticky plaque buildup in your arteries. One study found that women who ate a lot of cruciferous vegetables had thinner artery walls than women who didn’t.

Cruciferous vegetables may also bind to some of the chemicals in microplastics and remove them from the body in a process called chelation. Green leafy vegetables are also a staple in anti-inflammatory diets.

Plastic is everywhere, but if you can at least cut down on your exposure and make lifestyle changes to reduce the buildup of artery plaque, you could stay ahead of it.

Sources:

Study Reveals a Shocking Amount of Plastic in The Arteries of Stroke Patients — Science Alert

Microplastic Removal from Drinking Water Using Point-of-Use Devices — Polymers

Study: Plastic Baby Bottles Shed Microplastics When Heated. Should You Be Worried? — NPR

The post Microplastics in your artery plaque may be the final straw appeared first on Easy Health Options®.

An ounce of prevention is worth a pound of cure.

That brings us to the subject of urinary incontinence — or the involuntary leakage of urine, AKA bladder leaks — a common symptom that affects 50% of adult women and increases with age.

In fact, up to 75% of women over 65 report urine leakage. It’s certainly annoying, but is it dangerous?

Researchers aren’t exactly sure how yet, but it may increase your risk of several cardiovascular disease (CVD) factors…

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An odd association that defies explanation — for now

That’s what a study led by Dr. Lisa Van Wiel and a team of researchers at the University of Wisconsin-La Crosse aimed to find out…

They analyzed medical records from more than 20,000 female patients in the Hartford Healthcare system in Connecticut over two years.

Health data was gathered and lifestyle habits were also taken into account. Of the women, 5.4% reported on a questionnaire that they had urinary incontinence.

Because of the challenges of being incontinent, the researchers fully expected to find that the women reporting urinary incontinence had reduced levels of moderate-to-vigorous physical activity (MVPA).

But they did not. The women with urinary incontinence did not report that they engaged in less physical activity than women who did not have the condition.

However, the women with urinary incontinence did have increased CVD risk factors or events, such as dyslipidemia, type 2 diabetes and stroke.

Considering that previous research has shown physical activity to have a positive effect on lowering CVD factors, the researchers could only assume that there is a yet-to-be-explained association between incontinence and cardiovascular disease risk, and that “Women should be screened for incontinence regularly as it may contribute to CVD risk, and women with CVD risk factors should be screened for undiagnosed incontinence.”

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An extra ounce of prevention for women

Though the researchers can not yet pinpoint the cause of the association, the research highlighted an increased risk of inactivity-related CVD risk factors and cardiometabolic comorbid conditions among patients with urinary incontinence — despite no changes in moderate to vigorous activity levels.

They feel that warrants recommending that women with urinary incontinence, particularly those 50 and older, be screened routinely for CVD.

The authors state that “future studies should investigate potential mechanisms of this association, including incontinence severity, activity intensity and chronic inflammation.”

In other words, these factors may help explain the connection between incontinence and CVD.

So, if you’re a woman over 50 with bladder leaks, let your doctor know — and not just your gynecologist. Ask about screenings for CVD risk, as well as for diabetes and stroke risk that may be available to you.

Sources:

Researchers report association between urinary incontinence, cardiovascular disease — Science Daily

Associations of urinary incontinence, physical activity and cardiovascular disease risk among women in the United States — Science Direct

Urinary incontinence linked to higher cardiovascular disease risk — Contemporary OB/GYN

Is urine incontinence normal for women? — Mayo Clinic

The post The warning bladder leaks could have for your heart appeared first on Easy Health Options®.

This is old news, right?

But it’s not all about the heart.

Age also takes its toll on the flexibility of our blood vessels, particularly our arteries. And without arterial walls that are sufficiently elastic, you may as well be a sitting duck for heart disease and stroke.

Research has tried to tease out the most important factors for keeping arteries flexible, regardless of age.

And one such study has uncovered two factors that affect artery health the most — for women, at least…

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Women, stiff arteries and what matters most

A study from the University of Jyväskylä in Finland looked at four health markers in women ages 16 to 58 years: aerobic fitness, body fat percentage, muscle mass and blood pressure.

The researchers wanted to determine which of these four factors might be associated with arterial stiffening in various age groups, including even as early as adolescence.

To do this, they analyzed data from four separate studies among women of different age groups: adolescence, young adulthood, and middle adulthood. They also used data from the MIIA study (Monitoring Injury and Illness in Athletes).

Based on these analyses, it was clear that only two of the four factors — higher muscle mass and lower blood pressure — were associated with less arterial stiffness, regardless of age.

Better aerobic fitness and lower body fat percentage were also linked to better arterial flexibility — but age, too, seemed to explain these correlations.

“While age was the most important factor in explaining arterial stiffness, maintaining sufficient muscle mass and controlling blood pressure may protect against the adverse effects of aging on arterial health,” says Dr. Eero Haapala of the University of Jyväskylä.

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Helping your arteries stay young

Clearly, there’s a connection here. Keeping your muscles strong as you age could protect you from a double whammy — stiff arteries and sarcopenia (age-related muscle loss). And both will promote heart health.

To try and avoid that trap, increase your muscle mass:

• Feed your muscles protein, but spread your intake out throughout the day so you can better absorb it.
• Strength train and make omega-3 supplements part of your fitness routine. A study found taking an omega-3 supplement daily more than doubled the amount of strength women gained during strength training.

But, drum roll, please…omega-3s have direct benefits on arteries too…

They’ve been shown to improve endothelial function in the artery walls.

Inside our arteries is an endothelial lining. That lining contains a substance called elastin — and as the name indicates, its job is to promote “elastic” or flexible arteries — the opposite of stiff.

At the same time, having flexible arteries improves vasodilation — the natural process that increases blood flow and decreases blood pressure (the 2^nd factor).

So an omega-3 supplement makes perfect sense not only to aid in increasing muscle mass with exercise for healthier arteries — but also to support the endothelial lining, which in turn promotes normal blood pressure.

Get more omega-3s of course by eating fatty fish a couple of times a week or through supplementing. Fish oil was the only option for years, but krill oil has become popular for producing less stomach upset and fish burps.

Sources:

Maintaining muscle mass supports women’s arterial health from youth to middle age — Eureka Alert

Associations of cardiorespiratory fitness, body composition, and blood pressure with arterial stiffness in adolescent, young adult, and middle-aged women — Scientific Reports

Omega-3 polyunsaturated fatty acids improve endothelial function in humans at risk for atherosclerosis: A review — PubMed

The post 2 factors that protect women from stiff arteries at any age appeared first on Easy Health Options®.

And it wasn’t long ago that a review of 50 studies proved what most of us have known all along… that the tart little berries really do kick UTIs to the curb.

But then there was that research that found dried cranberry powder decreased LDL (bad) cholesterol and improved heart and blood vessel function, brain blood flow and memory.

It turns out that may have just been the tip of the iceberg for what we’re learning cranberries can do for cardiovascular and metabolic health…

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Cranberries bring out the best in your gut

Mounting evidence indicates cranberries have tons of polyphenols and other bioactives known to improve gut health, strengthen the immune system, keep hearts healthy and balance blood sugar.

In a more recent study, researchers in Canada sought to confirm these findings by administering a cranberry extract capsule (the equivalent of ingesting about half a cup of fresh cranberries) to 40 participants in the morning and evening. The researchers collected blood, urine and stool samples at the beginning of the experiment and after four days of consuming the cranberry supplements.

The results reinforced the findings that cranberry extracts appear to improve intestinal microbiota and help prevent cardiometabolic disease — an umbrella term that includes:

• Heart disease
• Stroke
• Insulin resistance
• Diabetes
• and non-alcoholic fatty liver disease

But what’s really shocking is beneficial effects were reported after only four days of use.

In addition to their high polyphenol content, cranberries contain high concentrations of oligosaccharides, small fibers believed to contribute to their bioactivity.

The research team showed that the polyphenols and oligosaccharides in cranberry extract boost Bifidobacterium, a bacterium in the gut associated with a reduced risk of cardiometabolic diseases.

“Normally, these bacteria are stimulated by dietary fiber consumption,” says Jacob Lessard-Lord, a postdoctoral fellow at the Institute of Nutrition and Functional Foods (INAF). “We observed the same effect with cranberry extract with a dose almost 20 times lower.”

The cranberry extract was also found to stimulate Akkermansia muciniphila, a bacterium that helps reduce inflammation of the intestinal mucosa and strengthen the intestinal barrier. This could help counter the harmful effects of a Western diet, which compromises the intestinal barrier’s integrity and can lead to leaky gut.

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“Alteration of the intestinal barrier allows the passage of lipopolysaccharides (LPS) derived from the intestinal microbiota, known as metabolic endotoxemia, and is a crucial factor in the onset and progression of inflammation and metabolic diseases,” says Yves Desjardins, research lead and professor at Université Laval.

But when Akkermansia muciniphila bacterium and Bifidobacterium are stimulated, the microbiota regenerates and recreates an anti-inflammatory environment. This strengthens the connections between cells in the intestinal barrier, reinforcing it.

Cranberries + healthy bacteria = less chronic disease

The researchers plan to explore the long-term effects of the cranberry extract. But for now, there seems to be enough evidence supporting the addition of cranberries to your diet.

Unfortunately, it’s almost impossible to eat raw cranberries, given how tart they can be. And a lot of commercially prepared cranberry juice cocktails, cranberry sauces and cranberry fruit snacks are loaded with added sugar. And we know how sugar can ruin a good thing.

If you aren’t a fan of the taste of cranberries, a cranberry extract supplement may be the right choice for you or a dried powder mix (like those used in some studies).

If you want to give your gut an extra boost and protect against cardiometabolic diseases, make sure to eat foods rich in Bifidobacterium, like yogurt and cheese. Akkermansia muciniphila is a little harder to come by, as it’s not really present in foods. However, you can encourage your gut to make more Akkermansia muciniphila by consuming fiber-rich foods and foods high in polyphenols. Luckily, some of these foods have both, including:

• Blueberries
• Raspberries
• Apples
• Black beans
• Chicory root
• Almonds
• And of course cranberries

Sources:

Cranberry extracts could boost microbiota and counter cardiometabolic diseases —  Université Laval

Short term supplementation with cranberry extract modulates gut microbiota in human and displays a bifidogenic effect — NPJ Biofilms and Microbiomes

Cranberries – Cup Measurements — CookItSimply

The post What cranberries can do for heart disease, stroke, diabetes and more appeared first on Easy Health Options®.

That’s why one of our favorite sayings is “prevention is the best medicine.” However, working at preventing them all could seem daunting — unless there’s a connection.

That’s what’s so empowering about research revealing common risk factors that link stroke, dementia and late-life depression — and how modifying any one of them can reduce your risk of all three of these conditions…

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Many risk factors in common

Researchers have begun focusing on the root causes of disease and drawing commonalities between them. That’s especially helpful when the common factors are modifiable — meaning you can change them and impact your health.

Researchers at Mass General Brigham analyzed previous meta-analyses on three age-related brain diseases — stroke, dementia and late-life depression — and combined the data to identify modifiable risk factors shared by at least two out of the three diseases. They also estimated each risk factor’s relative impact on quality of life and early death.

In total, the researchers identified 17 risk factors shared by at least two of the three diseases:

• Blood pressure
• Kidney disease
• Fasting plasma glucose
• Total cholesterol
• Alcohol use
• Diet
• Hearing loss
• Pain
• Physical activity
• Purpose in life
• Sleep
• Smoking
• Social engagement
• Stress
• Body mass index
• Leisure time cognitive activity
• Depressive symptoms

Of the 17 risk factors, two had the most significant impact on the incidence and burden of all three diseases: high blood pressure and severe kidney disease.

Physical activity and engagement in leisure activities with a cognitive aspect, such as puzzles, were linked with a lower risk of disease. It’s possible, however, the researchers suspect, that individuals with brain disease may just be less capable of engaging in these types of activities. Then again, some pretty solid research already links exercise to reduced risk of stroke and Alzheimer’s.

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But the most exciting finding of all?

The researchers discovered that modifying any one of the 17 shared risk factors can reduce the risk of all three conditions. That’s great news for those of us overwhelmed by that long list.

“Our study identified 17 modifiable risk factors shared between stroke, dementia, and/or late-life depression, emphasizing that there are many different steps individuals can take to lower their risks for these age-related brain diseases,” says senior author Dr. Sanjula Singh of Massachusetts General Hospital (MGH), a founding member of the Mass General Brigham healthcare system.

“Dementia, stroke, and late-life depression are connected and intertwined, so if you develop one of them, there’s a substantial chance you may develop another one in the future,” says first author Dr. Jasper Senff of MGH.

“And because they share these overlapping risk factors, preventive efforts could lead to a reduction in the incidence of more than one of these diseases, which provides an opportunity to simultaneously reduce the burden of age-related brain diseases.”

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Tackling those risk factors

The researchers note that these findings can inform tools such as the McCance Center Brain Care Score, used by many healthcare professionals to determine brain health and offer guidance on improving it. Mass General Brigham researchers developed and validated the Brain Care Score and have updated it to reflect the latest scientific information.

The researchers emphasize the need for more investigations into modifiable risk factors of late-life depression and call for a randomized controlled trial to test an intervention using the Brain Care Score.

“Healthcare is increasingly complex,” says Dr Jonathan Rosand of MGH. “But these findings remind us that preventing disease can be very simple. Why? Because many of the most common diseases share the same risk factors.”

That long list of risk factors is intimidating. But since addressing even one of them can reduce your odds, I suggest starting with the two factors that all three diseases have in common: blood pressure and kidney function.

Fortunately, you can make a simple change to benefit both of those health markers: eating more fruits and vegetables.

Many components of a modern diet — including meats, processed foods, coffee and alcohol — are acidic. An overly acidic body can throw your pH balance out of whack and promote kidney dysfunction and high blood pressure.

Fruits and vegetables have an alkalizing effect that balances your pH, helping to lower blood pressure and improve kidney function as well as supporting cardiovascular function — and will also tackle another of those 17 risk factors: diet.

Not bad for one small change to your lifestyle.

Sources:

17 modifiable risk factors shared by stroke, dementia, and late-life depression — ScienceDaily

Modifiable risk factors for stroke, dementia and late-life depression: a systematic review and DALY-weighted risk factors for a composite outcome — Journal of Neurology, Neurosurgery & Psychiatry

The post 1 change in 17 risk factors reduces risk of stroke, dementia and depression appeared first on Easy Health Options®.

If your doctor tells you that your cholesterol is high, particularly your LDL  (“bad” cholesterol) and triglycerides — and you do nothing to address it — you could set yourself up for a heart attack or stroke.

The good news is that eating the right foods can significantly lower your cholesterol in as little as three to six months.

And while that may seem like a long time, it’s a drop in the bucket compared with the months and years of healthy life you’ll gain.

There are a lot of diet plans out there to lower cholesterol.

But one of my favorite foods is outdoing them all…

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Pecans: The easier route to better cholesterol

The Step 1 Diet is a set of guidelines recommended by the American Heart Association to lower cholesterol and thus the risk of heart disease in otherwise healthy people.

In a 2001 study from the School of Public Health at Loma Linda University in California, subjects eating a pecan-enriched diet lowered their LDL cholesterol by a full 10% beyond those eating a Step 1 Diet.

Another study in 2023 compared consuming pecans to the cholesterol-lowering effects of exercise. Those results showed:

• An average drop of 5% in total cholesterol and between 6% and 9% in LDL among participants who consumed pecans;
• By contrast, a meta-analysis of exercise interventions designed to lower cholesterol reported an average reduction of 1% in total cholesterol and 5% in LDL.

Brand-new research is once again confirming the power of pecans to lower cholesterol…  

In the latest study at Penn State’s Department of Nutritional Sciences, 138 adults with one or more criteria for metabolic syndrome were assigned to one of two groups:

• In one group, participants ate two ounces of pecans per day in place of their regular snacks;
• In the other group, participants did not change their snacking habits.

After 12 weeks, the pecan snackers showed reductions in total cholesterol, LDL, HDL and triglycerides, compared to the non-pecan snackers.

Noteworthy was that pecan snackers showed a reduced ratio of total cholesterol to HDL cholesterol.

HDL is the “good” cholesterol that carries cholesterol back to the liver for removal from the body. Improving this ratio, along with reducing LDL, further reduces the risk of cardiovascular disease.

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More benefits of pecans and how to enjoy them

Pecans are my favorite nut — their smooth, buttery flavor is truly unique.

A one-ounce serving of pecans contains 17% of the recommended daily value of copper, a difficult mineral to come by.

And that same one-ounce serving of pecans offers a whopping 63% of your daily dose of manganese. In combination with other minerals, manganese is essential for bone health.

Besides controlling cholesterol, other health benefits you’ll get from eating pecans include:

• better digestion
• reduced inflammation
• improved memory
• clearer skin
• stronger bones

You don’t have to resort to pulling the pecans out of your pecan pie to enjoy this delicious and healthful nut.

One of the most delicious ways to eat pecans is to roast them. It’s easy to do…

Line a baking sheet with parchment paper. In a 350° oven, spread the nuts and toast them for about five minutes. The key here is to watch them carefully since they are easily scorched. When you smell that aromatic pecan smell, they’re probably done.

Pecans add a delicious crunch to cereals, salads and yogurt. And there’s nothing wrong with eating them raw, with berries or dried fruit.

Sources:

Replacing other snacks with pecans may improve cholesterol, diet quality — Eureka Alert

A monounsaturated fatty acid-rich pecan-enriched diet favorably alters the serum lipid profile of healthy men and women — Journal of Nutrition

6 ways this forgotten health nut can improve your health — Easy Health Options

The post The snack swap that takes cholesterol down appeared first on Easy Health Options®.

There’s no single genetic cause for dementia, but being aware of a family history of Alzheimer’s disease and the possibility of genes that raise your risk for it can put you in control of your health journey.

There are rare, hereditary causes of stroke as well. They include blood vessel disorders like Fabry’s disease and vasculitis, hematological disorders like sickle cell anemia and miscellaneous disorders like migrainous stroke and cerebral venous sinus thrombosis.

As for depression, researchers have not been able to definitively say whether it has a genetic component, though some believe heritability is between 40 and 50 percent and might be higher for severe depression.

Having a genetic predisposition for a brain disease may make you feel like there’s a ticking time bomb inside your brain — and there’s nothing you can do to disarm it. Luckily, new research indicates this may not be the case…

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What your brain care score says about genetic risk

Lots of research has revealed that certain habits can strongly impact the health of the brain. And now, that impact can be measured.

Researchers at Massachusetts General Hospital have developed a tool that calculates a person’s “brain care score” (BSC) by measuring healthy lifestyle choices. The calculated score (which can range from 0 to 21) then reflects the combined risk for the most common causes of age-related brain health conditions.

But the real question is this: If you’re genetically predisposed to a brain disease, will a high brain score make any difference?

To find out, researchers analyzed data from 368,340 participants in the UK Biobank with an average age of 58 to determine whether their BCS affects their genetic predisposition to three brain diseases: stroke, late-life depression (LLD) and dementia.

The analysis found that individuals with a higher BCS, which reflects healthier habits, had a significant decrease in their risk of stroke, LLD and dementia even when they had a higher genetic predisposition to these conditions. In other words, the protective effect of their healthier lifestyle was strong enough to offset the increased risk from genetics.

“Our findings suggest that individuals who adopt healthy lifestyle choices can protect their brain health, regardless of their genetic risk,” the researchers say.

The research team found that even a modest five-point increase in the BCS through steps such as quitting smoking or controlling blood pressure is strongly linked to a lower risk of brain diseases.

The researchers say their work “emphasizes how powerful healthy lifestyle choices can be, even for those of us who, because of our genes, are at higher risk of deterioration in our brain health as we age.

“For all of us, including those with higher genetic risk, the BCS offers a simple and direct guide to what we can do to protect our brains as we age,” they note. “Patients can feel empowered to continue to modify behaviors to improve their health outcomes, regardless of their genetic risk.”

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Calculating your brain care score

The researchers are working to update the BCS to make it even more user-friendly. Right now, computing your BCS requires you to enter detailed information about your health. The researchers want the BCS tool to identify areas where users can improve their brain care without providing detailed information about their medical history.

“We are also studying how best to engage communities around the world with brain care tools that can enable them to take good care of their brains, prevent dementia, stroke and depression, and thereby help themselves and their loved ones to flourish,” the researchers say.

You can access the BCS calculator here. The BCS consists of three categories: physical, lifestyle, and social emotional. It measures activities you’re already engaged in that protect and prolong your brain health, including exercise, sleep, social interactions and lowering blood pressure.

The BCS is designed to be shared with your doctor so that they can help you improve your score and ensure you’re taking the best care of your brain possible.

When you access the BCS tool, it asks you for your blood pressure, blood sugar, total cholesterol and body mass index (BMI), all of which are typically recorded by your doctor. They can show you many different ways to improve these numbers over time.

The lifestyle measures requested by the BCS tool are all things you can track yourself: smoking, diet, alcohol consumption, exercise and sleep. Making even small adjustments in one or more of these areas over time can have a big impact on your BCS.

Science has proven that social emotional measures like stress and relationships can influence our physical health. When answering these questions, be as honest as you can so you get a correct BCS reading. And know that these are areas that can be easily improved simply by calling a friend or taking a few minutes to meditate.

Sources:

Research Spotlight: Higher brain care score found to improve brain health regardless of genetic risk — EurekAlert!

Brain Care Score — Massachusetts General Hospital

Health-Related Behaviors and Risk of Common Age-Related Brain Diseases Across Severities of Genetic Risk — Neurology

This Simple Online Tool Can Reveal Your Risk of Dementia and Depression — Everyday Health

Is Alzheimer’s Genetic? — Alzheimer’s Association

Is dementia hereditary? — Alzheimer’s Society

Rare and Hereditary Causes of Stroke — Cedars Sinai

Major Depression and Genetics — Stanford Medicine

The post Is your brain care score enough to beat dementia and stroke? appeared first on Easy Health Options®.

But don’t relax too soon…

Lead poisoning and its effects are still going strong.

And according to researchers, they’re to blame for approximately 5.5 million heart deaths each and every year — more than smoking or high cholesterol.

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Lead’s heart-related death rate six times higher

Toxic metals, including heavy metals, are metal compounds that negatively impact human health. And lead is among the most notorious affecting heart health.

For the research, published in the Lancet Planetary Health, researchers used estimates of blood lead levels in 183 countries taken from the landmark 2019 Global Burden of Disease study. Specifically, they set out to nail down the impact of lead on both adult heart health and IQ in children.

While previous research had delved into lead’s contribution to heart disease, this was the first study to take a holistic look at the multitude of ways lead contributes to heart damage and death, including the hardening of arteries that can lead to stroke.

They discovered that lead is responsible for a frighteningly high number of deaths due to heart problems — or approximately 30 percent of all deaths from cardiovascular disease. This is a number six times higher than previous estimates.

According to lead author Bjorn Larsen, that would mean lead exposure is a bigger cause of heart disease than smoking or cholesterol.

None of this is surprising to me. Just this past summer the American Heart Association called out three specific metal contaminants for doing the most harm in the form of ischemic heart disease, stroke and peripheral artery disease. One of them was lead.

A first-world problem

Of course, it could be easy to assume this threat mainly affects developing countries, since it was a global report, and mark ourselves safe from the lead problem. That would be a mistake…

In fact, many studies have shown that those of us in the U.S. are at risk of heightened lead exposure from multiple sources:

• Common spices like cumin and coriander
• Decorative plates and glassware (especially the ones we put out during the holidays)
• Dark chocolate
• Drinking water (due to a combination of lead in pipes plus a compound in a chemical used for water treatment)
• Juices and some plant-based milks have been found to contain both lead and arsenic
• Rice grown in the U.S. has been found to contain toxic metals, including lead.

And those of us born before 1996 were exposed to significant lead pollution in the air from leaded gasoline, which can create a harmful legacy not just for our hearts, but also for our brains.

And lead is still in the air we breathe…

According to the Environmental Protection Agency, at the national level, major sources of lead in the air are ore and metals processing and piston-engine aircraft operating on leaded aviation fuel. Other sources are waste incinerators, utilities and lead-acid battery manufacturers. The highest air concentrations of lead are usually found near lead smelters.

No wonder researchers have identified exposure to air pollution as a major risk factor for cardiovascular disease.

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How to get the lead out

Knowing how you’re exposed to lead and reducing that exposure where possible is only the first thing you can do to protect your heart health.

The next is removing as much lead (and other heavy metal contaminants) from your body, as possible.

When sailors painting military ships were contaminated with lethal levels of lead during the 1950s and after WWII, the U.S. Navy relied on a newly discovered treatment to quickly eliminate the deadly toxins from their bloodstream.

The medical use of EDTA (ethylene diamine tetra-acetic acid) was introduced as a lead chelating agent to treat lead poisoning in employees of battery factories and in the sailors exposed to lead paint.

Chelation is simply the process of chemically binding onto heavy metals in the blood so that they can be excreted through the urine.  

And while other compounds can be used as natural heavy metal chelators, the most well-known is EDTA.

In cases of acute lead poisoning, EDTA chelation can be done through IV, but it’s also available in supplement form. You can read more about its other benefits here.

Sources:

Global health burden and cost of lead exposure in children and adults: a health impact and economic modelling analysis — The Lancet Planetary Health Journal

Exposure to One Metal May Cause More Heart Disease Than Smoking or Cholesterol — Science Alert

The post The toxin worse on your heart than smoking or cholesterol appeared first on Easy Health Options®.

You’re in the grocery store. One minute, you’re fine; the next, you’re on the floor with the worst headache of your life. People around you keep asking you to repeat yourself because your speech is indecipherable. And you can’t seem to make your hands or feet work properly.

You’ve suffered a stroke.

A stroke is a medical emergency that can come on without warning, even though the blockage of blood vessels leading to your brain has probably been building invisibly for months or even years.

Strokes are most often associated with people over age 65. But younger people are not without risk. In fact, younger people have been suffering strokes in increasing numbers.

Last year, a CDC study reported that, over the past decade or so, incidents of stroke increased 14.6% among people ages 18 to 44 and about 15.7% among people ages 45 to 64.

And that’s just the strokes that are being reported!

The study attributes this increase mainly to more cases of obesity and hypertension in these age groups.

But some new research links strokes in women with another factor — one that you can take steps to control.

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Stress is triggering strokes in women under 50

Dr. Nicolas Martinez-Majander of Helsinki University in Finland has this to say:

“Younger people often experience stress due to the demands and pressures associated with work, including long hours and job insecurity, as well as financial burdens.

“Previous research has shown that chronic stress can negatively affect physical and mental health. Our study found it may increase the risk of stroke in younger women.”

For the current study, researchers looked at 426 people ages 18 to 49 who had an ischemic stroke and matched them with 426 people who didn’t have a stroke.

All were asked, “In the last month, how often have you felt that you were unable to control the important things in your life?” They scored each question from zero to four, with four being “very often.”

The researchers found that for female participants, moderate stress (a total score of 14 to 26) was associated with a 78% increased risk of stroke. A similar link between stress and stroke was not found in male participants.

One explanation could be that menopausal women see a drop in estrogen, which is thought to protect the heart and blood vessels.

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Knowing the signs of stroke and controlling stress

Signs that you could be having a stroke include:

• a sudden, intense headache
• numbness or tingling on one side of the face or body
• weakness in arms, legs, or face, especially on one side of the body
• trouble with balance or coordination
• vision problems
• confusion
• dizziness
• language issues and slurring of words

You may not have all these symptoms, but if one or a few develop quickly, call 911. Never hesitate because you think, “It can’t be a stroke.” It could.

Here are half a dozen ways to start reducing stress in your daily life:

• Get more physical activity
• Eat a balanced diet, including whole foods and minimizing processed foods
• Minimize screen time
• Reduce your caffeine intake

There are two that I consider most important:

• Practice self-care — whatever that means for you. Reading a good book, getting a massage, going for a walk, practicing yoga or lighting scented candles … do what makes you feel calm and centered, and do it regularly.
• Create boundaries and learn to say “no.” This could mean not attending a party when you really don’t want to or asking a friend not to stop by unannounced.

Sources:

Stressed out? It may increase the risk of stroke — Eureka Alert

Association Between Self-Perceived Stress and Cryptogenic Ischemic Stroke in Young Adults — Neurology

Strokes Are Increasing in People Under 65 — Web MD

16 simple ways to relieve stress — Healthline

The post What’s increasing stroke in women under 50? appeared first on Easy Health Options®.

VILPA stands for vigorous intermittent lifestyle physical activity. It’s a form of physical activity that involves short bursts of high-intensity exercise interspersed throughout the day.

It’s a great way to sneak exercise into your daily routine, and it’s different from traditional exercise in that it doesn’t require a dedicated workout session.

VILPA appeals to me because, instead of spending 30 minutes at the gym, I spend one to two minutes doing a full-on vigorous activity three or four times a day. These activities can include vigorously scrubbing the toilet or dishes, running up and down the stairs or sprinting while walking the dog.

It may not sound like much, but the benefits of VILPA can be profound. In fact, one study showed doing one-minute VILPA bursts three to four times a day resulted in a 40 percent reduction in all-cause and cancer-related mortality and up to a 49 percent reduction in death related to cardiovascular disease.

A new study has found even more heart benefits to these tiny, daily bursts of vigorous physical activity — particularly for women….

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VILPA halved cardiovascular risks in women

Researchers at the University of Sydney examined data from 22,368 UK Biobank participants ages 40 to 79 who reported they did not engage in regular structured exercise. The participants wore physical activity trackers for almost 24 hours a day for 7 days between 2013 and 2015. Cardiovascular health was monitored using hospital and mortality records, and significant adverse cardiovascular events such as heart attack, stroke and heart failure were tracked until November 2022.

The study defined physical activity (that qualifies as VILPA) as incidental activities such as carrying shopping bags or briefly power walking, and exercise as a structured activity like going to the gym or playing sports.

After adjusting for factors such as lifestyle, socioeconomic position, cardiovascular health, co-existing conditions and ethnicity, the researchers found the more VILPA women did, the lower their risk of a major cardiovascular event.

Women who averaged 3.4 minutes of VILPA daily slashed their risk of a major cardiovascular event by 45 percent. They also were 51 percent less likely to have a heart attack and 67 percent less likely to develop heart failure than women who did no VILPA.

Even when the women did less than 3.4 minutes of daily VILPA, they still saw benefits. A minimum of 1.2 to 1.6 minutes of VILPA each day was linked to a 30 percent lower risk of total major cardiovascular events, a 33 percent lower risk of heart attack and a 40 percent lower risk of heart failure.

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Men didn’t benefit as much

Unfortunately, the news wasn’t nearly as good for men. Those who averaged 5.6 minutes of VILPA daily were only 16 percent less likely to experience a major cardiovascular event compared with men who did none. A minimum of 2.3 minutes a day showed only an 11 percent risk reduction.

Given that fewer than 20 percent of middle-aged or older adults engage in regular structured exercise, VILPA could be a good alternative.

“Making short bursts of vigorous physical activity a lifestyle habit could be a promising option for women who are not keen on structured exercise or are unable to do it for any reason,” says lead author Emmanuel Stamatakis, a professor at the University of Sydney.

“As a starting point, it could be as simple as incorporating, throughout the day, a few minutes of activities like stair climbing, carrying shopping, uphill walking, playing tag with a child or pet or … power walking.” 

Stamatakis notes that more testing is needed to understand how VILPA may improve cardiovascular health.

“To date, it hasn’t been clear whether short bursts of VILPA lower the risk of specific types of cardiovascular events, like heart attack or stroke,” he says. “We aimed to identify minimum daily thresholds and feasible amounts for testing in community programs and future trials.”

Stamatakis emphasizes that the beneficial associations observed in the study were observed in women who committed to VILPA almost daily. “This highlights the importance of habit formation, which is not always easy,” he says.

“VILPA should not be seen as a quick fix — there are no magic bullets for health,” he adds. “But our results show that even a little bit higher intensity activity can help and might be just the thing to help people develop a regular physical activity — or even exercise — habit.”

Sources:

Tiny, daily bursts of vigorous incidental physical activity could almost halve cardiovascular risk in middle-aged women — ScienceDaily

Device-measured vigorous intermittent lifestyle physical activity (VILPA) and major adverse cardiovascular events: evidence of sex differences — British Journal of Sports Medicine

The post Got 4 minutes? Cut heart disease risk in half appeared first on Easy Health Options®.

A lack of B12 is generally associated with anemia. That can significantly impact older adults because our bodies don’t absorb B12 as well, but also people who follow a vegan or vegetarian diet.

The danger for older adults who don’t get enough B12 includes a higher risk of cognitive decline, as well as brain lesions that may lead to dementia or stroke.

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Maybe your doctor advises you to take a B12 vitamin supplement. That’s a good idea.

However, there is strong evidence that the current recommendations for how much B12 you should be getting fall far short of levels preventing this neurological decline.

Here’s what the research says…

Normal range B12 linked to cognitive decline, dementia and stroke

A new study led by UC San Francisco researchers found that older, healthy adults with lower concentrations of B12 showed signs of neurological and cognitive deficiency.

Importantly, this was true even when their B12 levels fell within the “normal” range.

The study subjects were 231 healthy adults without dementia or mild cognitive impairment (MCI). Their average age was 71. Their blood B12 amounts averaged 414.8 pmol/L, far above the minimum requirement of 148 pmol/L.

Cognitive testing revealed that people with lower active B12 levels had slower processing speed, indicating subtle cognitive decline. And the older the person, the worse the impact on processing speed.

People with low B12 also had slower visual processing speeds and slower brain connectivity, as indicated by their delayed responses to visual stimuli.

MRIs of these same adults revealed a higher volume of lesions in their white matter — the nerve fibers that enable communication between areas of the brain — which is often associated with cognitive decline as well as risk for dementia and stroke.

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It’s time to reconsider how much B12 we need

The researchers have made one thing clear: it’s time to update the current recommendations for B12.

“Previous studies that defined healthy amounts of B12 may have missed subtle functional manifestations of high or low levels that can affect people without causing overt symptoms,” says senior author Dr. Ari Green of the UCSF Departments of Neurology and Ophthalmology.

“Revisiting the definition of B12 deficiency to incorporate functional biomarkers could lead to earlier intervention and prevention of cognitive decline.” This potential for early intervention empowers us to take control of our health and prevent potential issues.

Hopefully, the Food and Nutrition Board (FNB) at the National Academy of Medicine (NAM) — the institution responsible for setting Recommended Dietary Allowances for vitamins and determining what constitutes deficiency — will take note.

But if you’re an older adult like me, you probably find this as concerning as I do and might like to do something sooner rather than later.

Talk to your doctor for recommendations. They may want to test your blood levels before advising you on vitamin B12. Some doctors will prescribe vitamin B12 injections.

Otherwise, it’s generally a good idea to follow the recommendations made on the bottle of your supplement brand.

According to the Fact Sheet on vitamin B12, it has a low potential for toxicity. In fact, the FNB did not bother establishing a “tolerable upper limit” (UL) for B12. The UL is an amount not to be exceeded because of the heightened risk for toxicity. ULs vary per vitamin.

As a water-soluble vitamin (like Vitamin C), vitamin B12 is generally considered safe even at large doses because the body does not store excess amounts.

Remember to include foods rich in B12 in your diet, such as:

• Fish
• Red meat
• Poultry
• Eggs
• Milk and milk products
• Fortified breakfast cereals

Sources:

Low-Normal B12 Levels Linked to Slower Brain Processing — Neuroscience News

Vitamin B12 Levels Association with Functional and Structural Biomarkers of Central Nervous System Injury in Older Adults — Annals of Neurology

Are You Getting Enough Vitamin B12? What You Need to Know — Yale Medicine

The post ‘Normal’ B12 levels linked to cognitive decline and stroke appeared first on Easy Health Options®.

The implications of poor oral health are far-reaching and alarming. It’s not just about cavities and bad breath. It’s about potential brain shrinkage, dementia, weakened immune system against viruses, diabetes, and even cancer. These findings should serve as a wake-up call for all of us to take our oral hygiene seriously.

Now, a study reveals one more reason why good oral hygiene is a must: if you want to avoid stroke and atrial fibrillation, you’ve got to floss.

Here are the details…

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Reducing artery-hardening infection and inflammation

The Atherosclerosis Risk in Communities (ARIC) study followed up with more than 6,200 participants for an incredible 25 years – meaning this was no flash-in-the-pan study, but instead one with results you can take to the bank.

What was found was that flossing your teeth at least once a week could help lower the risk of stroke caused by a blood clot blocking brain blood flow, as well as the chance of developing irregular heartbeats.

Overall, the researchers found that flossing just once weekly led to:

• A 22% lower risk of ischemic stroke
• A 44% lower risk of cardioembolic stroke (blood clots traveling from the heart)
• A 12% lower risk of atrial fibrillation or AFib

And if you think those benefits are impressive, just wait…

According to the researchers, increasing the frequency of flossing led to an even greater reduction in stroke risk.

When asked how flossing could offer such impressive heart and blood vessel benefits, study lead author Souvik Sen, M.D. explained, “Oral health behaviors are linked to inflammation and artery hardening. Flossing may reduce stroke risk by lowering oral infections and inflammation and encouraging other healthy habits.”

Simply put, harmful bacteria in your mouth, along with their inflammatory byproducts, can cross into your bloodstream, where they work at hardening your arteries and causing clot formation.

This turns your blood vessels and heart into a ticking time bomb.

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Better oral care for stroke and AFib prevention

So, how do you prevent this time bomb from ticking down to zero?

One thing is clear-regular teeth brushing, flossing, and dental visits are not just a routine, they are a necessity. These simple habits can go a long way in preventing serious health issues, giving you the confidence that you’re taking the right steps for your health.

Next, consider switching to oil pulling, rather than using traditional mouthwashes, which can raise your blood pressure.

And be sure to keep your oral microbiome (the balance of good and bad bacteria in your mouth) healthy by:

• Giving up smoking which raises your risk of gum disease
• Drinking plenty of water throughout the day to keep your mouth from drying up
• Trying a dental probiotic that can boost levels of healthy bacteria in your mouth

Finally, remember that your mouth needs extra care if you’re over 50.

That’s because the enamel on the outside of your teeth is more likely to be worn down, and your gum tissue naturally recedes as you age. To top it off, you’re far more likely to experience dry mouth issues that compromise the oral microbiome due to lowered function of the salivary glands with age, along with medications that can lead to dry mouth.

Sources:

Regular dental flossing may lower risk of stroke from blood clots, irregular heartbeats — EurekAlert!

The post Why flossing could prevent stroke and atrial fibrillation appeared first on Easy Health Options®.

At the time, this required regular blood work to monitor the medication. She also had to avoid eating too many vegetables rich in vitamin K, like asparagus and broccoli, and give up drinking cranberry juice because of the way it interacted with the medication.

Well, doctors will tell you we’ve come a long way since then.

Unlike the blood thinners my grandmother took, newer medications, known as direct oral anticoagulants (DOACs) don’t require frequent monitoring and have fewer dietary restrictions. They’re also considered to be more targeted and work faster.

But before you believe all the hype, there’s one thing you have to know…

There’s a serious danger associated with these drugs and it’s all due to the doctors themselves.

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Prescription errors for blood thinners

As Geoffrey Barnes, M.D., M.Sc., associate professor of cardiology-internal medicine at the University of Michigan Medical School, points out, “While DOACs are lifesaving medications for patients with common thrombotic conditions, they can also cause serious harm when prescribed inappropriately.”

The two most prescribed DOACs are rivaroxaban (brand name Xarelto) and apixaban (brand name Eliquis). These drugs are prescribed to help people suffering from issues like atrial fibrillation, deep vein thrombosis and pulmonary embolism.

However, if they’re used at the wrong dose, they can lead to problems that can be just as deadly, including blood clots and stroke. If you haven’t guessed, potentially fatal errors in prescription dosing happen far too often.

In fact, direct oral anticoagulants can be incorrectly prescribed up to 20 percent of the time — and the people this happens to could be sitting on a ticking time bomb.

A necessary, yet overlooked, safety net

Luckily, there is good news in all of the bad. Research by Dr. Barnes and his team has provided an easy way to prevent these prescription errors.

It’s an online dashboard, developed by the United States Veterans Health Administration in 2016, that was designed specifically to optimize the treatment of patients with DOACs, but was not widely used.

After assessing over 120,000 cases in which patients with atrial fibrillation or venous thromboembolism were treated with DOACs, the researchers saw two lifesaving improvements after adoption of the patient management tool:

1. A decline in off-label dosing of approximately eight percent
2. A decline in the rate of blood clots and strokes at every hospital that implemented the monitoring tool.

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Naturally healthy blood flow

So hopefully, with this research, doctors will start using the dashboard and we can all rest easier if prescribed a blood-thinning medication.

In the meantime, before you ever develop conditions that will require you to sit down with your doctor and discuss starting any of those medications, consider adopting foods and habits that support head to toe healthy blood flow.  

Try stretching daily. Even passive stretching, where a partner helps by pulling on your limbs, has been shown to improve blood flow and blood vessel dilation. In another study it improved blood pressure.

Some of the best foods to support blood flow include:

• Turmeric – This golden spice, which has been shown to put out the fires of inflammation, was also found to have the potential to block clotting in a 2019 review.
• Ginger – Just like turmeric, ginger is an anti-inflammatory spice. And because it contains salicylates, the same substances that give aspirin its blood-thinning properties, it may also help keep blood flowing smoothly.
• Garlic – Research in 2018 showed that garlic possesses antithrombotic activity, which means it may help prevent blood clots. And an additional review in 2020 showed it not only offered mild antithrombotic effects, it also helped to lower blood pressure in patients with hypertension.
• Grape seed extract – 2019 research, published in Nutrients, found that grape seed extract offered dual anticoagulant and anti-platelet activity likely due to its rich levels of polyphenols.
• Natto – a Japanese dish made from soybeans led to the discovery of the Japanese secret to healthy circulation. During research, the enzyme nattokinase was isolated and found to dissolve fibrin-containing blood clots.
• Beets – speaking of blood vessel dilation, beets are the best. They help your body produce its natural vasodilator — nitric oxide (NO). NO acts as a signaling molecule telling blood vessels to relax, expand and open wide for normal blood flow and healthy circulation.

Finally, if you are taking a DOAC, such as Xarelto or Eliquis, talk to your doctor about finding out if your dosage is correct using the VA’s online dashboard. It could save your life. Never stop taking a prescribed medication without consulting your doctor.

Sources:

Risk of clots, stroke from incorrect blood thinner dosing reduced using online dashboard — ScienceDaily

Review of herbal medications with the potential to cause bleeding: dental implications, and risk prediction and prevention avenues — NIH

Intake of Dietary Salicylates from Herbs and Spices among Adult Polish Omnivores and Vegans — NIH

A comparative study of the antithrombotic effect through activated endothelium of garlic powder and tomato extracts using a rodent model of collagen and epinephrine induced thrombosis — Springer Link

Garlic lowers blood pressure in hypertensive subjects, improves arterial stiffness and gut microbiota: A review and meta-analysis — NIH

Dual Anticoagulant/Antiplatelet Activity of Polyphenolic Grape Seeds Extract — NIH

The post This could save your life if you take blood thinners appeared first on Easy Health Options®.

It was a long time ago, and while at the time I experienced academic difficulties, poverty and some depression, I felt I’d left any effects far behind.

Or so I thought.

Surprisingly, researchers have found that the fallout from divorce may extend well into adulthood, actually increasing the stroke risk of adults like me to a level on par with other well-established risk factors for stroke…

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Childhood divorce and stroke risk

An international team of researchers examined a sample of 13,205 adults ages 65 and older from U.S. population-based data. Of the adults, 56.6 percent were female, and none had ever experienced childhood abuse. An estimated 13.9 percent had experienced parental divorce during their childhood.

Here’s the shocking part: One in nine of those participants whose parents had divorced while they were children had suffered a stroke. In comparison, just one in 15 of those whose parents had not divorced during their childhood experienced a stroke.

In other words, older Americans who experienced parental divorce, even those with no history of childhood abuse, are 61 percent more likely to experience a stroke than their peers from intact families.

The researchers say the risk remained the same even after taking into account most of the known risk factors for stroke, and the risk was similar among both men and women.

But perhaps most compelling is that the strong association found between parental divorce and stroke is just as significant as two other well-established stroke risk factors: diabetes and depression.

This study reinforces research conducted almost a decade ago, finding similarly strong links in a different population-based sample.

“We need to shed light on the mechanisms that may contribute to this association,” says senior author Esme Fuller-Thomson, a professor at the University of Toronto. “While these types of survey-based studies cannot establish causality, we are hoping that our consistent findings will inspire others to examine the topic.”

“We found that even when people hadn’t experienced childhood physical and sexual abuse and had at least one adult who made them feel safe in their childhood home, they still were more likely to have a stroke if their parents had divorced,” says co-author Philip Baiden, a professor at the University of Texas at Arlington.

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Explaining the stroke-divorce link

While the researchers say it’s not clear why the link between parental divorce and stroke exists, they theorize both biological and social factors could play a role.

To no one’s surprise, one of the key factors could be stress.

“From a biological embedding perspective, having your parents split up during childhood could lead to sustained high levels of stress hormones,” Fuller-Thomson says. “Experiencing this as a child could have lasting influences on the developing brain and a child’s ability to respond to stress.”

“If future research finds similar links between parental divorce and stroke, it is possible that knowledge about whether or not their patient grew up in an intact family will be used by health professionals to improve targeted outreach for stroke prevention and education,” says First author Mary Kate Schilke, a university lecturer at Tyndale University.

For now, we can definitely take our own steps toward stroke prevention, starting with how we handle stress.

It’s impossible to completely eliminate stress from our lives. But there are things we can do to mitigate its impact and how we respond to it. Outlets, including yoga, meditation and exercise could help, as well as developing techniques that could give us more emotional control over stressful situations.

While there isn’t a strong link between a healthy diet and lower stroke risk, it never hurts to follow an eating plan rich in fruits, vegetables, whole grains and fish and low in salt, added sugars, red meat and highly processed foods. All of this can help boost your cardiovascular health — and following a heart-healthy lifestyle has been shown to cut stroke risk by 30 to 45 percent.

Sources:

Adult children of divorced parents at higher risk of stroke — EurekAlert!

Parental divorce’s long shadow: Elevated stroke risk among older Americans — PLOS One

Parental divorce or separation and children’s mental health — World Psychiatry

The post How your parents may have increased your stroke risk by 60% appeared first on Easy Health Options®.

When you’re young, your telomeres are nice and long. But as you age, they begin to gradually shorten, leading to cellular aging and age-related disease. But genetics as well as some factors within our control can cause this process to ramp up prematurely.

Some diseases linked to shorter telomeres include osteoporosis, diabetes and heart disease. Now, research indicates a trio of age-related brain conditions could be added to this list — and demonstrates how short telomeres may not be the cause but instead a signal to heed…

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A biomarker that signals brain risks

The length of telomeres within leukocytes, or white blood cells, is a known marker of biological aging. Researchers analyzed data from more than 356,000 participants in the UK Biobank to explore links between telomere shortening and the onset of stroke, dementia or late-life depression — all conditions linked to cerebral small vessel disease, a condition associated with aging and accumulation of vascular risk factors.

The participants also had a Brain Care Score assessment to measure the impact of modifiable risk factors, such as lifestyle choices and social interactions. They were monitored for an average of 12 years, and the results were clear…

Compared to participants with longer leukocyte telomeres, people with the shortest leukocyte telomeres had:

• An 8% higher risk of stroke;
• A 19% greater risk of dementia;
• A 14% increase in late-life depression risk.

Overall, people with the shortest leukocyte telomere length had an 11% higher risk of developing at least one of these conditions than those with longer telomeres.

“Our findings suggest that, while leukocyte telomere length may be a well-known indicator of biological aging, it does not directly cause these age-related diseases,” says Dr. Tamara N. Kimball, a postdoctoral research fellow at the Henry and Allison McCance Center for Brain Health at Massachusetts General Hospital in Boston.

“Instead, leukocyte telomere length may act more as a reflective marker of underlying biological processes and cellular stress that precede these age-related diseases.”

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Heeding the signal

Dr. Kimball added “In a clinical setting, leukocyte telomere length could help identify people who may need more intensive monitoring or preventive measures. It could also guide personalized interventions, including lifestyle adjustments and therapeutic approaches, to enhance overall health.”

During the study, they saw how this could work…

The analysis found that in people with a low Brain Care Score, an indicator of unfavorable lifestyle choices, shorter leukocyte telomeres were associated with an 11% increased risk for stroke, dementia and late-life depression.

However, in people with a high Brain Care Score — an indicator of favorable lifestyle choices — shorter leukocyte telomeres were not linked with a higher risk of these age-related brain diseases.

“This suggests that adopting healthier lifestyles and improving modifiable risk factor profile may lower the negative effects of shorter leukocyte telomeres,” Kimball says. “In short, it is never too late to start taking better care of your brain.”

Lifestyle choices that can accelerate telomere shortening include smoking, lack of exercise, ultra-processed foods, stress and exposure to pollutants. So, if you want to protect your telomeres and your brain — avoid these behaviors.

Exercise, even just brisk walking is associated with longer telomeres. In one study, researchers doung it could translate to the equivalent of turning biological age back 16 years.

You can also add the following foods and nutrients to your diet, all of which help preserve the length of telomeres:

• Flaxseed, an excellent source of omega-3 fatty acids.
• Spinach, a source of folate.
• Vitamin D.
• Berries, which contain resveratrol and plenty of antioxidants such as vitamin C.
• Oats, loaded with fiber to prevent telomere-damaging insulin resistance.
• Magnesium, found in a wide range of plant-based foods, as well as fish, poultry and beef.

Sources:

Biomarker tied to premature cell aging may signal stroke, dementia, late-life depression — EurekAlert!

Five foods that protect your telomeres and extend your life — Ornish Living

 Magnesium — Harvard T.H. Chan School of Public Health

The post A signal before stroke and dementia appeared first on Easy Health Options®.

So it’s not at all surprising to hear that ginkgo could help people who’ve suffered a stroke recover their cognitive abilities.

In fact, research is stacking up that this ancient herb could be the difference between stroke sufferers keeping their cognitive abilities or losing them permanently…

Ischemic stroke and brain damage

Almost 800,000 people in the United States have a stroke every year. Most of these are ischemic strokes caused by a blocked artery in the brain.

Preventing brain damage from these strokes has always been a challenge.

Some damage occurs as soon as blood stops reaching brain cells. But even when a clot is cleared and blood supply returns, free radicals can continue to cause brain cell damage.

According to a preliminary study presented at the American Stroke Association’s International Stroke Conference 2024, ginkgo may hold hope for patients recovering from ischemic stroke, particularly when it comes to recovering their cognitive ability.

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Using ginkgo in the hopes of reversing cognitive damage

Researchers assessed the cognitive recovery of 3,163 survivors of mild to moderate ischemic stroke, using the Montreal Cognitive Assessment Scale, or MoCA, a screening test of cognitive performance often used with stroke survivors.

Most patients’ cognitive status was moderately impaired — an average score of 17 out of 30 items.

Then, within just 48 hours of their stroke, about half the patients were randomly chosen to receive daily intravenous injections of ginkgo diterpene lactone meglumine (GDLM), a combination of the biologically active components of ginkgo biloba. The other half of the group received placebo injections.

The intravenous treatment was repeated at 14 and 90 days post-stroke.

By day 14, patients who had received the ginkgo injections had improved their cognitive scores by an average of 3.93 points. Those who received a placebo improved by only 3.62 points.

And by day 90, the difference was even greater. Those who had received the ginkgo biloba injections showed an average of 5.51 point improvement in cognitive scores, compared with 5.04 points for those on the placebo.

Anxin Wang, Ph.D., an associate professor of clinical epidemiology at the Beijing Tiantan Hospital of the Capital Medical University in Beijing, explained that GDLM’s neuroprotective effects can be attributed to multiple mechanisms, including:

• Expanding brain blood vessels and improving brain cells tolerance to hypoxia (inadequate oxygen);
• Increasing cerebral blood flow;
• Neuroprotective antioxidation;
• Anti-inflammation and anti-apoptosis (cell death) properties.

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Ginkgo’s long history and modern use

What makes this research especially exciting is that it is not the first to show ginkgo’s potential for brain recovery after stroke…

Back in 2012, laboratory tests at Johns Hopkins demonstrated that daily doses of a standardized extract from the leaves of the ginkgo tree can prevent or reduce brain damage after a stroke.

The scientists involved in that study claimed their observations indicated that the antioxidants in ginkgo get the credit for protecting brain cells.

Ginkgo biloba is one of the most commonly used herbal supplements in the world and has been a staple of Traditional Chinese medicine for centuries, used for circulatory problems and senility.

So it’s not at all surprising that IV preparations of ginkgo biloba’s active ingredients are widely used in China as a complementary treatment for ischemic stroke.

However, it may be quite a while before the FDA is ready to greenlight similar treatment options in the U.S.

Ginkgo is thought to be safe in moderate amounts, but side effects can include an upset stomach, headaches, skin reactions, and dizziness.

But blood thinners, NSAIDs (Ibuprofen) and SSRIs (antidepressants like Zoloft and Prozac) may interact badly with ginkgo. See your doctor before using ginkgo with any of these medications.

Sources:

Active components of ginkgo biloba may improve early cognitive recovery after stroke  — Eureka Alert

Stroke facts — Centers for Disease Control and Prevention (CDC)

Ginkgo biloba may aid in treating type 2 diabetes — Medical Express

The post The ancient herb that could reverse brain stroke damage appeared first on Easy Health Options®.

Nearly half of U.S. adults believe that the benefits of taking a low-dose aspirin every day outweigh the risks.

It’s not all that surprising, considering that for years, doctors recommended daily low-dose aspirin for people with heart problems. Anyone could, and still can, just walk into the pharmacy and grab a bottle of those little white tablets.

However, in 2019, the American Heart Association and American College of Cardiology advised against using aspirin as a preventative. After all, there was a downside, but it turns out that an awful lot of us don’t realize the true scope of aspirin’s dangers or benefits and for whom which is which.

Here’s what you need to know about the potential risks of taking aspirin, when those dangers may outweigh the risks — and when they don’t — and safer options that support heart and blood vessel health without those gastrointestinal bleeding risks…

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Risky aspirin use is rampant

The Annenberg Public Policy Center (APPC) of the University of Pennsylvania set out to discover how many people still use aspirin prophylactically even though it’s been years since the alarm bells sounded on that practice.

The results of their health survey determined that nearly 1 in 5 U.S. adults who say they have no personal or family history of heart attack or stroke report routinely taking low-dose aspirin, yet:

• 10% reported they take it “basically every day.”
• 2% took aspirin “a few times a week.”
• 6% used low-dose aspirin “a few times a month.”

While the survey showed that 45% of respondents reported that they or someone in their family had suffered a heart attack or stroke, a whopping 49% had no family history of heart attack or stroke whatsoever, indicating a significant portion of the population may be using aspirin and putting themselves in unnecessary danger.

Unnecessary prevention for healthy adults

The reason doctors still utilize low-dose aspirin is thanks to its ability to act as a blood thinner to reduce clotting that can clog arteries and lead to heart attack or stroke. However, it’s now only considered to be appropriate to prevent heart attacks in people who have been diagnosed with cardiovascular disease and who aren’t at risk of increased bleeding.

In other words, it’s no longer recommended for preventing heart disease, heart attack and stroke if you don’t already have a history of these events or signs of symptoms that would be considered worrisome.

That’s because the risk of gastrointestinal bleeding, which can lead to serious health issues such as ulcers and anemia, outweighs the benefits in healthy adults.

If you’re trying to decide whether or not to take baby aspirin, you should start by talking to your doctor rather than taking aspirin without personal medical advice.

“Habits backed by conventional wisdom and the past advice of health care providers are hard to break,” noted Kathleen Hall Jamieson, director of the survey. “Knowing whether taking a low-dose aspirin daily is advisable or not for you is vital health information.”

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Natural support for healthy blood flow

It’s also important to note that some foods and supplements are natural blood thinners that can safely support heart and blood vessel health if your doctor doesn’t think aspirin is appropriate.

Six that have been highly researched include:

#1 – Turmeric

A 2019 review found that the Indian spice turmeric, which contains curcumin, may help reduce blood clotting. However, it is not recommended to use turmeric with blood-thinning medications.

#2 – Garlic

Already known as a powerful heart health supplement, a 2018 study demonstrated that it also possesses antithrombotic activity, meaning it could help prevent the development of blood clots.

#3 – Cinnamon

Cinnamon isn’t just great for maintaining healthy blood sugar. It also contains coumarin, a blood-thinning agent. Just be sure the cinnamon you choose is made in the U.S. High lead levels are found in some imported brands.

#4 – Grape seed extract

Grapes are known for their high levels of resveratrol, a powerful antioxidant with anti-inflammatory powers. It’s no wonder, then, that grape seeds have health benefits as well.

Grape seed extract (GSE) supports the endothelial lining of arteries, where specialized cells help keep blood vessels strong for smooth circulation and influence the release of nitric oxide. This signaling molecule controls the dilation of blood vessels and blood pressure needed to keep blood flowing. One study also found that GSE helps keep platelets from sticking together and forming clots.

#5 – Ginger

An anti-inflammatory spice, ginger reduces thromboxane, a hormone that elevates platelet aggregation and clot formation.

Additionally, ginger is high in salicylates, the same substance that provides blood-thinning properties to aspirin.

#6 – Natto

Natto, made from fermented soybeans, is a traditional food that has been a staple of Japanese dining for over a thousand years. Thanks to an enzyme in it that dissolves clots, it has a reputation as the Japanese secret for healthy circulation.

Sources:

Nearly half of adults mistakenly think benefits of daily aspirin outweigh risks — EurekAlert!

Blood-thinning foods, drinks, and supplements — MedicalNewsToday

The post Aspirin: A high-risk gamble or perfect prevention? appeared first on Easy Health Options®.

In fact, fewer than one in five middle-aged adults meet recommended physical activity guidelines. There are a host of reasons for this: cost, time commitment, health status, and access to facilities or areas to exercise — to name just a few.

That’s one reason why a team of international researchers decided to study what they term “incidental activity” to see if everyday movements can have health benefits…

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Proof that every second of movement is beneficial

According to senior study author Emmanuel Stamatakis, a professor at the University of Sydney, “From walking up the stairs to speedily mopping the floors; in recent years we’ve come to understand that it is not just structured exercise that is good for our health, but we know very little about how these short bouts of incidental activity translate to health benefits,” says the study’s

That’s changed thanks to a wrist-worn wearables study that tracked the incidental daily activities of more than 25,000 UK adults ages 42 to 78, who self-reported no participation in exercise or sports. Along with their data from the UK Biobank, researchers used machine learning to analyze seven days of incidental physical activity patterns for each person, down to 10-second windows of time.  

Then, they linked these patterns to their health records — for close to eight years — to identify the relationship between the length and intensity of these bouts of physical activity and health status.

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After accounting for factors such as diet, smoking, alcohol consumption, sleep, and time spent sedentary, and excluding those who had high frailty, poor self-rated health, or a cardiac event within five years of the wearables measurement — the team’s findings were quite encouraging:

• 97 percent of these bouts of incidental physical activity lasted less than 10 minutes.
• Short bouts of less than 10 minutes at a moderate to vigorous intensity were linked with a steep decline in major cardiac events like heart attack and stroke and death by any cause.
• Moving consistently for at least one to three minutes was associated with a 29 percent lower risk of major cardiac events than very short rounds of less than one minute.
• Longer bouts of incidental activity were better, regardless of total activity levels.
• The higher the percentage of vigorous activity in each round the better. Those who worked hardest for at least 15 percent of the bout (or roughly 10 seconds per minute) saw the greatest benefit.
• Bouts of less than one minute also had benefits if 15 percent of the bout involved vigorous activity.

According to the researchers, the results provide some of the first direct evidence to support the idea that movement doesn’t have to be done in continuous 10-minute bouts to be beneficial. This belief was widely held until 2020, when the World Health Organization removed this from their physical activity recommendation in favor of focusing on a philosophy of every move counting towards better health.

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Using everyday tasks as exercise

Better heart health isn’t the only benefit of these micro-bouts of exercise. Research has shown that performing routine housework tasks is linked with better cognition and reduced frailty.

“The take-home message here is any type of activity is good for your health, but the more effort you put into those daily tasks and the longer you keep up that energy, the more benefits you are likely to reap,” Stamatakis says. “If you are huffing and puffing and unable to hold a conversation for some of that time you have hit the sweet spot.”

So next time you’re doing housework, or climbing the stairs, or working in the yard or garden, try to up the intensity of whatever task you’re doing to a level where you’re breathing hard and breaking a sweat for at least a few minutes. Remember that the harder and longer you’re working, the more health benefits you’re reaping.

Sources:

Study pinpoints the length of incidental activity linked to health benefits — ScienceDaily

Brief bouts of device-measured intermittent lifestyle physical activity and its association with major adverse cardiovascular events and mortality in people who do not exercise: a prospective cohort study — The Lancet Public Health

The post Movements that reduce risk for heart attack and stroke in minutes appeared first on Easy Health Options®.

It can happen when you’ve just moved to a new town or city and don’t know anyone. Or maybe you’re cut off from friends and family because you’re housebound due to poor health.

I remember times when I felt lonely. It felt like “a pain in my heart.” Not a real one, but it was a deep aching that was almost physical.

I’ve now learned that loneliness that lasts too long can harm me physically.

I’ve read a remarkable study that has proven that finding solutions to loneliness can also prevent some life-threatening health problems, especially for middle-aged and older adults.

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How loneliness contributes to heart disease, stroke and diabetes

A team of scientists at the University of Cambridge in England and Fudan University in China used the science of proteomics — the study of proteins — to examine blood samples from over 42,000 adults ages 40 to 69 who are part of the UK Biobank.

They were able to see which proteins were present in higher levels among people who were socially isolated or lonely and how these proteins were connected to poor health.

They identified 26 proteins associated with loneliness that are linked to cardiovascular disease, type 2 diabetes, stroke, and early death.

They also found that many of these same proteins are produced as part of our body’s immune response to inflammation and viral infection.

But it doesn’t stop there.

The abundance of five of these 26 proteins appears to be caused by loneliness.

One of these five proteins, known as ASGR, is associated with higher cholesterol and an increased risk of heart disease.

Some of the remaining four play a role in the development of insulin resistance, atherosclerosis and cancer progression.

Maybe now you can see why the World Health Organization has described social isolation and loneliness as a ‘global public health concern.’

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How to safeguard against the health threats of loneliness

Dr. Vivek Murthy, the outgoing U.S. Surgeon General, describes loneliness as a universal feeling. It’s like hunger or thirst. Your body is sending you signals that you’re lacking something you need for survival — in this case, human connection.

If you’re feeling the weight of isolation, there are steps you can take to move towards more connection and a healthier, more fulfilling life.

Volunteer. I recently started volunteering at my local food pantry on Fridays. When I’m there, I feel vitally connected to my community and have met people who have added depth and richness to my life.

Practice gratitude. I keep a gratitude journal. Each day, I record 10 things I’m grateful for. They can be as small as a good cup of coffee or sunlight streaming into my kitchen. They’re things that bring me moments of joy, things I don’t want to take for granted.

Call a friend. Don’t text … call. Research shows that even a regular 10-minute phone call can help ease loneliness.

Draw out your creative side. Creative pursuits like art, music, or writing can bring you joy and help you feel more connected. Creating something can bring a sense of fulfillment that can overcome a mood of loneliness and sadness.

Take a break from social media. Research suggests that comparing yourself to others on social media may be linked to increased loneliness. Spend that time connecting with people in “real life” instead.

Sources:

Loneliness linked to higher risk of heart disease and stroke and susceptibility to infection — Science Daily

‘Loneliness’ proteins in your blood could be putting your health at risk — Science Alert

Plasma proteonic signatures of social isolation and loneliness associated with morbidity and mortality — Nature

Effect of layperson-delievered empathy-focused program of telephone calls on loneliness, depression, and anxiety among adults during the COVID-19 pandemic — JAMA Psychiatry

Loneliness and Facebook use: the role of social comparison and rumination — National Library of Medicine

Surgeon General: Why I’m Calling for a Warning Label on Social Media Platforms — NY Times

The post Blood samples connect loneliness to stroke, heart disease and diabetes appeared first on Easy Health Options®.

But the risk is higher for most of us than we realize, and if just one sneaks past, the results can be swift and deadly.

Here’s a quick overview, and information on a new therapy you’ll want to know about, especially if your lifestyle, genetics or other factors make you among those who are vulnerable to blood clots…

The danger of blood clots

Blood clots help control bleeding, whether you’re bleeding from a paper cut, a serious injury or even after surgery. But they are not always the protective mechanism we need.

Blood clots are life-threatening if they block blood flow, especially to the brain, heart or lungs.

Deep vein thrombosis is a blood clot that forms in veins deep within your body, usually in your legs, but can travel almost anywhere in your body.

Pulmonary embolism is when a blood clot develops in or travels to the lungs.

Blood clots can also block blood flow to the brain, resulting in stroke, or to the heart and cause a heart attack.

Many factors can lead to excessive blood clotting, which causes blood flow to vital organs to be blocked or limited, including atherosclerosis, or thickening of the arteries.

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The many risk factors for blood clots

The scary thing is that there are so many factors that can make you more vulnerable to a blood clot.

Lifestyle factors that increase your risk include being overweight, smoking, dehydration and sitting too much.

There are also genetic risk factors, like having a family history of clotting, or a personal history of repeated blood clots before age 40.

Finally, other diseases and conditions that can increase blood clot risk include atrial fibrillation, diabetes, heart failure and metabolic syndrome.

Red light’s impact on stroke risk

Recent research from the University of Pittsburgh opens the door to a non-invasive method for lowering blood clot risk.

In this study, lead author Dr. Elizabeth Andraska and her team explored the role of different kinds of light on blood clotting.

They exposed mice to red light for 12 hours a day over a three-day period and found that these mice developed nearly five times fewer clots than mice exposed to either blue or white light. This occurred independently of other factors like activity, sleep, and eating.

They then extended this research to humans, analyzing more than 10,000 cataract surgery patients who received either blue light-filtering lenses or conventional lenses. (A blue light filter allows more red light to come through).

Among them were cancer patients — a population with nine times the risk of blood clots. The cancer patients who received blue light-filtering lenses had a lower risk of blood clots compared to their counterparts with conventional lenses. 

Red light was associated with less inflammation and platelet activation, both well-known key drivers of blood clot formation.

The mice that were exposed to red light also showed increased fatty acid production, a factor that naturally reduces platelet activation and, consequently, clot formation.

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How to avoid blood clots

The effect of different kinds of light on human health has intrigued scientists for years. You may have read how red light therapy could help improve vision and treat skin conditions. Or how blue light may damage sight and accelerate aging.

“These results are unraveling a fascinating mystery about how the light to which we’re exposed on a daily basis influences our body’s response to injury,” says senior author Dr. Matthew Neal.

“We’re designing red light goggles to control the amount of light exposure in preparation for clinical trials,” said Dr. Neal. “Getting to the bottom of our discovery has the potential to massively reduce the number of deaths and disabilities caused by blood clots worldwide.”

But there’s no need to wait before taking steps to lower your blood clot risk. First, be aware of symptoms of a blood clot and take notice of how to reduce your risks including:

• Moving is considered one of the most important ways to avoid a DVT. Incorporate movement, including walking, that works for you into your day, throughout the day.
• Maintaining a healthy weight,
• Don’t sit for long periods. Get up at least every half hour and move around. And wriggle your feet or legs when sitting.
• Elevating your feet, especially during sleep.
• Don’t smoke.
• Add olive oil to your plate. Researchers at the NYU School of Medicine used food frequency surveys to determine how often 63 participants ate olive oil and compared it to their platelet activation. They found that those who ate olive oil at least once a week had much lower platelet activation than participants who ate the oil less often.

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Sources:

Red light associated with lowered risk of blood clots — Integrative Practitioner

Red Light Therapy May Reduce Deadly Blood Clots — Neuroscience News

Alterations in visible light exposure modulate platelet function and regulate thrombus formation — Journal of Thrombosis and Homeostasi

Blood clots — Cleveland Clinic

The post How red light signals ‘stop’ to reduce blood clot risk appeared first on Easy Health Options®.

Number one, they are common.

And number two, they are the leaders of hospitalization, disability and death — consequences we’d all prefer to avoid!

Stroke is perhaps the scariest of all vascular conditions because it can creep up on you unexpectedly. And since a stroke leads to the destruction of brain tissue, in some cases, the consequences can be severe and disabling.

The cold, hard truth is that one in six people are at risk of suffering a stroke at some point in their lives — so the odds are pretty high that it could be you.

These statistics have prompted researchers to explore whether dietary factors could provide protection.

And it turns out there are two particular elements of a healthy diet that can not only help lower the risk for the development of stroke but reduce the severity of a stroke should one happen…

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Your overall diet is important

Diet is one of the major factors that contribute to neurovascular disease.

A Western diet high in processed foods, added sugar, salt and hydrogenated fats is one of the fastest routes to both heart disease and stroke.

Conversely, the Mediterranean diet is a dietary pattern that has been shown time and time again to promote heart health.

The key divider between these two dietary patterns is the food sources the diets provide…

A stroke-protective diet is one made up of natural, whole food sources, particularly foods high in fiber and low in carbohydrate content.

Take the Mediterranean diet as an example. It’s made up of fruits, legumes, vegetables, whole grains, fish, seafood, poultry, eggs, milk, nuts and olive oil.

These foods are low glycemic index foods rich in bioactive compounds such as fatty acids, vitamins, minerals, polyphenols and antioxidants.

If you compare this to a modern Western diet of highly processed foods, you simply won’t consume any of these beneficial compounds.

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Feed your brain healthy fats to lower stroke risk

Once you’re eating a natural, whole foods diet, you’ll be making significant headway in consuming beneficial fats — and thank goodness, because the brain is made up of around 60 percent fat!

Two main kinds of fat that protect against stroke are oleic acid and omega-3 fatty acids.

Oleic acid is a monounsaturated fat found in olive oil, avocado and almonds. It’s been shown to reduce the risk of stroke, protect nerve cells in the brain and reduce the after-effects of stroke if one should occur.

Omega-3 fatty acids can be found in fatty fish such as salmon, mackerel, sardines, tuna, fish oils, chia seeds, flax seeds and walnuts.

Omega-3s support optimal nervous system function and make up a large proportion of the membrane of nerve cells in the brain — or at least they should.

Where there is a lack of omega-3s, synaptic dysfunctions occur between brain cells and alterations in the nerve cells can occur.

But according to researchers, the fantastic thing about consuming more omega-3s is that you can restore optimal cell membrane function and prevent stroke development!

More than that, the combined effects of oleic acid, omega-3s and bioactive compounds called polyphenols protect the nerve cells in the brain, so that if a stroke does hit, the severity will likely be reduced.

When it comes to stroke, the message is clear: researchers are absolutely sure that your diet makes all the difference.

All it takes on your behalf is a switch to healthful, natural, whole food sources!

Source:

Ayuso MI, et al. Neuroprotective diets for stroke. — Neurochemistry International. 2017;107:4e10.

The post Two kinds of fat your brain needs to reduce stroke risk appeared first on Easy Health Options®.

They still do.

The fact is, if you’re getting more than 25 percent of your daily calories from sugar, you’re a heart attack waiting to happen.

But more recent research is telling us that what really matters is the source of that sugar.

Astonishingly, we’re learning that having a sweet treat once in a while may be better for you than having no sugar at all!

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Not all sugar is created equal

Six scientists at Lund University in Sweden set out to understand how sugar consumption affects cardiovascular disease risk, and whether consuming different kinds of sugar changes those risks.

To do this, they studied 69,705 people. After excluding other factors that could cause heart disease, they looked at three sources of the sugar these people consumed: toppings like honey, treats like pastries, and sweetened beverages like fizzy drinks.

The participants were monitored until they died or were diagnosed with one of the cardiovascular diseases. The follow-up period ended in 2019.

During this period, 25,739 participants were diagnosed with cardiovascular disease.  

The scientists then used this data to break down how different types of sugar intake affected the risk of different cardiovascular diseases.  

An occasional treat may be good for you

The study showed that sweetened drinks are worse for your health than any other form of sugar. They significantly increased the risk of ischemic stroke, heart failure, atrial fibrillation, and abdominal aortic aneurysm.

However, eating an occasional sweet treat was associated with better outcomes than eating no treats at all.

“This might reflect underlying dietary behaviors — individuals consuming very little sugar might have very restrictive diets or might be limiting sugar due to pre-existing health conditions,” suggested Suzanne Janzi, corresponding author of the study.

In other words, people who eat little sugar may already be eating healthier diets because they have a health condition that necessitates this.

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Avoid the sugar trap

Adults and young adults in the U.S. consume on average about 17 teaspoons of added sugar every day — more than 2 to 3 times the recommended daily allowance for men and women respectively.

Since sweetened fizzy drinks, like sodas, contain an average of 9 grams of added sugar, it’s easy to see why it’s so easy to consume way too much.

Avoiding cardiovascular disease should be incentive enough to cut down on the amount of sugar you consume, and allow yourself the occasional treat.

Of course, start by excluding the worst offender — sweetened drinks.

Then, work on eating fewer of the foods you don’t consider sweets or treats, yet can contain high amounts of added sugars (or problematic non-nutritive sweeteners), like condiments and sauces, protein bars, yogurt, milk and coffee creamers, breakfast cereals and instant oats and nut butters.

I’d rather eat much less of these foods to enjoy a piece of cake, a homemade cookie or a chocolate bar!

The American Heart Association has put together a few helpful tips for cutting down on sugar. And the first shouldn’t surprise you…

1. Swap out sweetened drinks for water. Try squeezing a little fresh lemon to taste.
2. Cut the use of table sugar in half. We’re all guilty of adding a spoonful or two to cereals and beverages like tea and coffee. Cut your usual amount by half for a few days and keep making small adjustments to add less and less.
3. Become a label reader. Choose products with the lowest amounts of added sugars. Dairy and fruit products will contain some natural sugars (avoid fruit packaged in syrup!). Added sugars can be identified in the ingredients list.
4. Halve the sugar in recipes or try swaps, like no-sugar-added applesauce.
5. Spice things up. Try ginger, allspice, cinnamon and nutmeg to tantalize the tastebuds.

Sources:

Sugary drinks significantly raise cardiovascular disease risk, but occasional sweet treats don’t, scientists find —Eureka Alert

Added sugar intake and its associations with incidence of seven different cardiovascular diseases in 69,705 Swedish men and women — Frontiers in Public Health

An occasional treat could be better for your heart than no added sugar at all — Science Alert

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In fact, sleep is now officially recognized by the American Heart Association (AHA) as part of the Essential 8 — a set of lifestyle measures proven to enhance cardiovascular health. 

So how does sleep protect your heart? What happens to your body during sleep? And how can you make rest a priority in your daily life?

Sleep: A Cornerstone of the Essential 8

The AHA added sleep to its list of Essential 8 because research has confirmed that good-quality rest is critical to overall health, including the health of your heart.  During sleep is when your body performs vital functions: repairing tissues, regulating hormones, and giving your heart and blood vessels a much-needed break. Without enough rest, these critical processes are interrupted, increasing your risk for high blood pressure, diabetes, and even heart attacks.

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What Happens During Sleep

Sleep is more than just downtime for your body. When you sleep, especially during deeper stages, your heart rate and blood pressure drop, reducing the workload on your cardiovascular system. This nightly “reset” allows your heart to recover and prepare for the day ahead. Additionally, your body regulates essential hormones during sleep, such as:

• Stress hormones: Levels of cortisol, which can raise blood pressure, naturally decrease during sleep.
• Hunger hormones: Sleep balances ghrelin and leptin, the hormones that control hunger and fullness. 

What Happens When You Don’t Get Enough Sleep

Skipping sleep, or even regularly getting less than seven hours a night, puts your heart at risk. Here’s how:

• Higher Blood Pressure: Without the nighttime drop in blood pressure that occurs during sleep, your heart and blood vessels remain under constant stress.  Sleep apnea, specifically, can be the sole reason someone has hypertension.  So if you snore and have high blood pressure, discuss sleep apnea screening with your physician.
• Increased Inflammation: Poor sleep is linked to higher levels of C-reactive protein, an inflammatory marker tied to heart disease.
• Elevated Stress Hormones: A lack of sleep can raise cortisol levels, contributing to higher heart rate, blood pressure, and blood sugar.
• Weight Gain: Sleep deprivation alters hunger-regulating hormones, making overeating more likely. 

Over time, these factors can lead to conditions like hypertension, obesity, and diabetes — all of which strain your heart and increase your risk of heart disease and stroke.

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How to Prioritize Sleep

The good news? Sleep is something you can control. Here are steps to help you get the quality rest your heart needs:

1. Stick to a Sleep Schedule: Go to bed and wake up at the same time every day, even on weekends. A consistent schedule reinforces your body’s circadian rhythm, helping you fall asleep and wake up more easily.
2. Create a Relaxing Bedtime Routine: Ease into sleep with calming activities like reading, meditating, or taking a warm bath. This signals your body that it’s time to wind down.
3. Limit Stimulants: Avoid caffeine, nicotine, and heavy meals in the hours leading up to bedtime. These can disrupt your ability to fall or stay asleep.
4. Turn Off Screens: Blue light from phones, tablets, and TVs can interfere with your body’s melatonin production, making it harder to fall asleep — power down at least an hour before bed.

If You’re Still Struggling

Poor and non-restorative sleep has wide-ranging health effects. This blog has focused on cardiometabolic health, but not getting enough nightly rest can contribute to cognitive decline and even cancer risk. 

So if you’ve tried everything and are still struggling, talk to your doctor.  For perimenopausal women, hormone replacement may be the answer.  For others, sleep apnea evaluation may be appropriate.

In some circumstances, a formal referral to a Sleep Medicine specialist is required. The one thing NOT to do? Ignore your sleepless nights. 

The post What happens to your body and heart during sleep appeared first on Easy Health Options®.

Conventional wisdom says that chest pain, sweating and shortness of breath are the classic signs of a heart attack.

And while this is true, there are other signs that aren’t talked about nearly as often, if at all.

They can be subtle, and they can differ from person to person.

When cardiologists were asked to share some weird symptoms that people often brush off, but that could be signs of a serious heart problem, here’s what they came up with…

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9 symptoms you should never ignore

1. A sinking feeling in your chest. People describe this in many different ways — like a goldfish flipping around in their chest, for example, or that sinking feeling you get in an elevator when it starts to descend quickly.

Don’t brush off any new or strange chest sensations. Bring them to your doctor, who will do an EKG and possibly send you home with a heart monitor. You could have a heart rhythm disorder like atrial fibrillation.

Keeping a log of what’s happening when you experience this sensation is also a good idea.

2. Whooshing in the ear. “Sometimes there are peripheral symptoms that one wouldn’t think are cardiovascular at all that could be a manifestation of cardiovascular disease,” says cardiologist Dr. Heather Gornick, who’s also a professor in the school of medicine at Case Western Reserve University.

“And the one I see the most is patients who have a pulsating sound in the ear,” often in tune with their heartbeat. 

Known as pulsatile tinnitus, it can signal a narrowing of the blood vessels that carry blood between heart and brain, as well as with arterial blockages, tears and aneurysms.

3. Pain or fatigue in the legs while walking. This could be a manifestation of peripheral artery disease (PAD), where the arteries carrying blood to the legs get clogged. It’s associated with a greater risk of heart attack, stroke and early death.

If this feeling persists for a week or two, see your doctor. They’ll do a physical exam and an ankle-brachial index test, which measures blood pressure in your legs and arms.

PAD is a serious condition that, left unaddressed, can lead to amputation.

4. Changes in your feet or legs. Peripheral edema (swollen feet, legs and ankles) can be a sign of congestive heart failure. If the swelling is in both feet rather than just one, and it comes back for a few days in a row, it’s time to see your doctor.

Also keep an eye out for abrupt color changes. Blood clots can turn your legs purple or, in some cases, totally pale and white. Blood clots are a medical emergency.

5. Jaw or neck pain with exertion. If it’s triggered by exertion and relieved by rest, get it checked out. Your doctor will do a stress test to see if you’re at heightened risk of a heart attack or stroke.

6. Indigestion and nausea. That chest discomfort and belching may not be the tacos you ate for dinner. It could signal ischemic heart disease. If it doesn’t go away, call your doctor.

Pay attention to nausea, too, especially if you’re also feeling jaw or back pain, lightheadedness or unusual fatigue.

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7. Carpal tunnel discomfort paired with shortness of breath. Wrist pain after typing, pins and needles, or hand weakness when accompanied by shortness of breath, may be symptoms of cardiac amyloidosis, when proteins deposit in the heart and disrupt function. Nowadays, there are effective treatments for this condition.

8. Sudden stabbing chest pain. This could be caused by aortic dissection, a tear in one of the body’s major arteries. If not caught in time, half of those who experience this will die. This is a medical emergency that will probably require open-heart surgery.

9. A hard time with regular daily activities. Valvular disease indicates the heart’s valves are not working like they should be. That can make someone feel tired and not up to tasks they’d normally had no problem with. They may require frequent rest breaks.

It’s important to alert your doctor if you notice feeling this way when doing regular activities, like housework, grocery shopping, driving or taking a walk.

Sources:

9 Weird Symptoms Cardiologists Say You Should Never Ignore — Time

The post 9 strange symptoms of heart trouble you can’t ignore appeared first on Easy Health Options®.

While it may seem that way, there are plenty of known factors that can lead to stroke.

The good news is that many of those conditions usually present themselves well in advance and can be modified often by lifestyle changes or medication.

Where should you start? Research from the University of Galway in Ireland has identified which conditions can contribute to severe stroke — and the single most important modifiable risk factor…

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Types of stroke

First, a quick review of the differences among three types of stroke: ischemic, hemorrhagic, and transient ischemic attack, or TIA.

The vast majority of strokes are ischemic. The arteries that supply blood to the brain become blocked by a clot or severe narrowing of an artery. Plaque can break off the walls of a blood vessel and can also cause a blockage.

Hemorrhagic stroke, as the name implies, happens when an artery in the brain breaks open or leaks blood. The blood from that artery creates excess pressure in the skull and swells the brain, causing damage to brain cells and tissues.

A transient ischemic attack (often called a “mini-stroke”) is a temporary interruption of blood flow to the brain caused by a blood clot. Though TIAs can resolve on their own, usually with no permanent damage, it’s critical to seek immediate medical care when one strikes. A TIA is a warning sign that a full stroke may be imminent.

Risk factors for severe stroke

The Galway study has pinpointed the risk factors that not only carry a higher stroke risk but may also lead to more severe strokes.

They defined severe stroke as having outcomes ranging from being unable to walk or care for oneself without assistance to requiring constant nursing care to death.

A mild or moderate stroke was defined as having less severe outcomes, such as having no symptoms or requiring some help with personal care, but being able to walk without the assistance of another person.

The research started with 26,948 people from 32 countries with an average age of 62, of whom half suffered a stroke.

Researchers compared how important risk factors were for severe stroke and mild to moderate stroke to people who did not have a stroke.

They also compared how important risk factors were in those with stroke only, where people with a severe stroke were matched with and compared to people with a mild to severe stroke.

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They found that:

• 74% of those with severe stroke had high blood pressure, compared to 72% of those with mild to moderate stroke.
• 11% of those with severe stroke had atrial fibrillation compared to 9% of those with mild to moderate stroke.
• People who smoked were 1.9 times more likely to have severe stroke and 1.7 times more likely to have mild to moderate stroke than people who were not smokers.
• People with atrial fibrillation were 4.7 times more likely to have severe stroke and 3.6 times more likely to have mild to moderate stroke than people without atrial fibrillation.
• After adjusting for age, sex, country and type of stroke, researchers found people with high blood pressure were 3.2 times more likely to have a severe stroke and 2.9 times more likely to have a mild to moderate stroke than people without high blood pressure.
• They also found people with atrial fibrillation were 4.7 times more likely to have severe stroke and 3.6 times more likely to have mild to moderate stroke than people without atrial fibrillation.

So, what’s under your control?

It should be clear from the data above that high blood pressure is the number one risk factor for stroke, followed closely by atrial fibrillation and smoking.

And according to study author Catriona Reddin, MD at the University of Galway in Ireland and a member of the American Academy of Neurology “Our findings emphasize the importance of controlling high blood pressure, which is the most important modifiable risk factor for stroke globally.”

But these three are often intertwined. According to the American Heart Association, high blood pressure is a huge risk factor for atrial fibrillation. And of course, we know that smoking leads to high blood pressure.

So, we’ve got the beginnings of a stroke-avoidance plan here.

• Don’t smoke. If you do, get help quitting.
• See a doctor regularly to have your blood pressure checked, and consider a quality at-home monitor to track it outside of doctor appointments.
• Take steps to keep your blood pressure in a consistently healthy range.

Start here, and you’ll be ahead of the game when it comes to avoiding a stroke.

Sources:

Which risk factors are linked to having a severe stroke? — Science Daily

Association of Vascular Risk With Severe vs Non-Severe Stroke — Neurology

High blood pressure, atrial fibrillation and your risk of stroke — heart.org

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