Life with Chronic Conditions: Reducing Salt Intake

At the recent American College of Cardiology’s Annual Scientific Session, research presented indicates that people living with heart disease are more likely to consume double the recommended amount of sodium (salt). Another study shows that Americans love salty foods and approximately 90% of children and adults eat too much of it. 

Salt is a rich source of sodium,  which the body needs to function normally, but too much of a good can be dangers. In the case of sodium, too much of it can raise blood pressure, which is a risk factor for heart disease and stroke.

Please note: There are circumstances when too little salt can be problematic. In fact, this time last year, my husband ended up in the hospital because of it and hence the post Watch Your Electrolytes. Hyponatremia (salt loss) can occur from diarrhea, sweating, vomiting, drinking too much water. In severe cases, low sodium levels in the body can lead to muscle cramps, nausea, vomiting, dizziness and even death.  

 

Check with your medical provider before making changes in diet and exercise. 

 

Where salt hides: According to the Centers of Disease Control & Prevention (CDC), 40% of the salt we eat comes from the following foods: pizza, sandwiches, deli meats, soups, cheese, tacos and burritos, potato chips, fried chicken, scrambled eggs and omelets, and breads and rolls, which tend not to taste salty.

 

Salt Allowance Per Day:  According to the Government’s Dietary Guidelines for Americans , salt should be limited to 2,300 milligrams (1 teaspoon) per day and even less for children under 14.

TIPS TO REDUCE SALT IN YOUR DIET: Your taste buds adapt to lower salt levels in food in a matter of weeks, so gradually reducing salt in your diet is a key factor to success. While reducing your intake, aim to avoid adding salt at the table and when cooking or preparing meals.

• Choose Fresh Foods Over Salty, Processed Foods

 

• Read the labels: There are other words used in place of sodium or salt- monosodium glutamate, disodium guanylate, disodium inosinate, and Kosher salt. Check the  percentage of daily value column’ of a nutrition facts label. A low sodium food would be one with 5% or less of the daily value for sodium. Choose “low,” “reduced-sodium,” or “no-salt-added" versions of foods. Also note the serving size. If you eat double the serving size your doubling the amount of sodium. 

 

• Prepare More Meals at Home: By making your own foods, you can control the amount of sodium you are consuming. When grocery shopping focus on the perimeter of the store as this is the area where fresh produce, dairy etc. are housed. Check frozen foods for added salt content, avoiding things like frozen dinners, pizza and other convenience or processed foods. 

 

• Use more herbs and spices: Use Herbs, spices, lemon, lime, vinegar, or salt-free seasoning blends, chili peppers, garlic powder, oregano powder, and Dijon, whole grain, or dry mustard can all add flavor without salt.  Avoid salt or salty seasonings like soy sauce, spice blends, or soup mixes. Note there are lower salt versions of soy sauce and broth but they can still be higher than 5% of daily salt intake so use sparingly.

 

• Limit the condiments, “fixins,” and side dishes. Limit your use of condiments such as salad dressings, ketchup, barbecue sauce, and hot sauce. Even consider limiting low sodium versions of soy sauce and teriyaki sauce, which should be used as sparingly as table salt. And go easy on those “fixins” and salty side dishes such as pickles, pickled vegetables, olives, and sauerkraut.

• Eliminate the salt shaker from the table. 

 

• When Dining Out: Requests dishes to be prepared with no additional salt and items like sauces and dressings to be served on the side. Choose grilled or steamed options over fried.

 

Life with Chronic Conditions: Reducing Processed Foods

Study after study finds that eating processed foods is bad for your health. While many foods are “processed,” -frozen, canned, pasteurized-and are fine, those that are loaded with salt, sugar, additives and preservatives are not. In addition, the processing of foods makes them more expensive. A bowl of oatmeal will be both cheaper and better for you than a bowl of Cheerios. Oatmeal contains more dietary fiber, less sugar, and fewer calories compared to most Cheerios varieties, making it a heart-healthy choice. 

 Two things that increases the likelihood I’ll cook instead of opting for a processed item are a) easy to use cooking tools, which for me include an air fryer, Instant Pot and a food processor, and b) having my go to tools, along with other frequently used items, accessible on the kitchen counters. This is not a kitchen for House Beautiful, rather it’s a working kitchen where everything is in easy reach. If you need inspiration, check out Julia Child’s kitchen that now resides in DC at the Smithsonian.

 

Read labels and understand what the nutrition information means. Check out How to Read Food Labels Without Being Tricked or watch the video below.

 

Be a smart shopper: Markets are designed to encourage people to buy, particularly items that net them the most profit, which are often highly processed foods. The easiest tip is to shop the edges of a store, which usually includes the produce section, meat counter and dairy cases, and avoid the middle aisles as much as possible. 

 

Then there’s the 6-1 rule developed by Will Coleman. To stream line shopping and save money, he purchases 6 veggies (fresh, frozen or canned); 5 fruits; 4 proteins; 3 starches; 2 sauces and 1 fun item. Note that 6-4 are edge of the store shopping. An interesting approach but highly recommend planning your meals before heading to the store. 

 

Food writers Michael Pollen and Michael Moss provide great tips on how to navigate supermarket aisles to reduce processed foods.

 

What to Avoid and what to eat

 

There are plenty of recipes on-line to help make the switch. Below are just a few to consider

• Shredded Cheese: Pre-shredded cheese comes in a bag or plastic along with chemicals to prevent mold growth and some nasty stuff to keep it from clumping. Grate your own and you’ll find it tastes better, it’s cheaper and less packaging. If you have a food processor, use that in place of a hand grater. Put the cheese in the freezer for a short while to make grating easier. 

 

• Salad Dressing: Many come in plastic bottles with lots of extra chemicals. Instead try combining 1 part olive oil to 3 parts red wine vinegar in a clean jar with a lid. Add minced red onion, a sprinkling of salt, pepper and garlic powder and 1 or 2 teaspoons of Dijon mustard. Stir vigorously until well combined. Adjust seasonings to taste.

 

• Salsa: This is the recipe that I make and freeze whatever I’m not going to use immediately. Mason jars are great for freezing. Just dump all ingredients in the food processor and pulse until desired consistency. Ingredient list: clump of cilantro (1/2 cup or to taste), onion (quartered); 2 cans (14.5 oz) of fire roasted with garlic diced tomatoes; 1 can diced tomatoes and green chilies-Rotel’s or a store brand is fine; juice of one lime; 1 teaspoon each of cumin, sugar and salt; ½ teaspoon pepper.

 

Easy & Tasty Swaps

• Fruit instead of fruit juice

• Applesauce instead of Canned Fruit

• Potatoes instead of Potato Chips (note that you can make some delicious and crispy potato & veggie snacks using an air fryer). 

• Make your own pancakes and waffles and freeze instead of buying Leggo My Eggo. Reheat in the microwave, toaster oven or even toaster

• Plain yogurt with fruit, maple syrup or honey instead of flavored yogurts

• Homemade granola over store bought 

• Water instead of soda (seltzer can be a good substitute)

• Whole Grains instead of white pasta, rice, bread, and tortillas for whole grain alternatives, such as brown riceand whole grain pasta, bread, and tortillas.

 

Food Rules for Healthy People and Planet Michael Pollen

Life with Chronic Conditions: Stretching

Last week’s Journal Watch lincluded an article from Medscape on the importance of stretching. It turns out that stretching is associated with a lower risk for all-cause mortality among American adults. 

Stretching benefits including: : 

• Strength: Since you're applying tension to muscles and connective tissues it helps to strengthen muscles

• Reduced Arterial Stiffness: If your body doesn't move well, it's not unreasonable to assume your blood doesn't flow well. That is indeed the case: Poor flexibility is associated with arterial stiffness.  Stretching is associated not only with improved arterial function but also with reductions in resting heart rate and blood pressure and increased vasodilation.

• Improved Performance: It helps to improve your sport as well as reduce risk of injury.

• Fewer Injuries: Flexibility reduces injuries by improving balance. 

 

How much stretching is needed for benefits? Consistency is more important than volume. A little bit every day goes a long way. Keep in mind that all parts of our body are connected. Lower-body stretches should improve upper-body flexibility, at least temporarily. Shoulder stretches can also have an immediate effect on hip mobility. 

 

Before starting any new exercise programs, consult with your medical provider. Below are some stretching exercises to help get you started. 

 

 

 

 

 

Journal Watch March 2024

 

COVID-19 

Mild COVID and Risk for Neurologic, Psychiatric Disorders: New Data: Compared with individuals who never tested positive for SARS-CoV-2, hospitalized patients with COVID-19 had twice the risk for psychiatric or neurologic diagnoses during the 12 months after acute infection. However, less severe COVID-19 was not linked to a higher incidence of psychiatric diagnoses and was associated with only a slightly higher risk for neurologic disorders. The study was published online on February 21 in Neurology.

 

Risk for New Inflammatory Rheumatic Disease May Rise After COVID; Largest Study to Date: The risk of developing a new autoimmune inflammatory rheumatic disease (AIRD) is greater following a COVID-19 infection than after an influenza infection or in the general population, according to a study published March 5 in Annals of Internal Medicine. More severe COVID-19 infections were linked to a greater risk of incident rheumatic disease, but vaccination appeared protective against development of a new AIRD.

 

Five Keys to Helping Long-COVID Patients Recover: While there is no standard federally approved treatment for long COVID, physicians can recommend several strategies to their patients to help them recover: Pace yourself; follow a plant-based, anti-inflammatory diet; modify exercise; improve sleep quality; and consider medications. Medscape https://www.medscape.com/viewarticle/five-keys-helping-long-covid-patients-recover-2024a10004v7

 

PAIN

These Yoga Poses Could Help People With Chronic Low Back Pain: New research builds on existing evidence supporting the benefits of yoga for low back pain. A 4-week telehealth yoga program significantly reduced low back pain among participants with the condition. The researchers found certain yoga poses emphasizing hip flexion improved the flexion-relaxation ratio, a biomarker of chronic lower back pain. Larger studies are needed to determine the long-term effects of yoga on low back pain relief. The findings, published February 21 in the Journal of Orthopaedic ResearchTrusted Source, show a significant reduction in pain intensity in the back pain group. Yoga also benefitted neuromuscular response during spinal flexion. The following yoga poses for low back pain were included in the study: Easy Seat (Sukhasana); Cat Stretch (Marjariasana); Mountain Pose (Tadasana); Crescent Lunge (Ashta Chandrasana); Cow Pose (Bitilasana); Downward-Facing Dog (Adho Mukha Svanasana); Pyramid Pose (Parsvottanasana); Pigeon Pose (Eka pada rajakapotasana); Half Lift (Ardha Uttanasana); Chair Pose (Utkatasana); Cobra Pose (Bhujangasana); Crocodile Pose (Makarasana); Child’s Pose (Balasana); Standing Foward Bend (Uttanasana) Half Lord of the Fishes Pose (Ardha Matsyendrasana); Staff Pose (Dandasana); Gate Pose (Parighasana); Head-to-Knee Forward Bend (Janu Sirsasana); Cobbler’s Pose (Baddha Konasana) ; Caterpillar Pose (Ardha Paschimottanasana); Eye of the Needle Pose (Sucirandhrasana); Belly Twist Pose (Supta Jathara Parivartanasana); Happy Baby (Apanasana); Legs Up the Wall Pose (Viparita Karani); Plow Pose (Halasana); Bridge Pose (Setu Bandha Sarvangasana); Corpse Pose (Savasana)

 

No clear link between weather and common muscle and joint symptoms: There is a longstanding belief that changes in weather conditions, such as impending rain or temperature, can trigger or worsen muscle and joint pain but Australian researchers have found no clear pattern between the two. The research found that high temperatures and low humidity may double the risk of a gout flare with the findings showing warm weather could lead to dehydration and increased uric acid concentration in people with gout. Seminars in arthritis and rheumatism.

 

New study examines efficacy of manual therapy for sacroiliac joint pain: A recent study led by researchers at University Hospitals (UH) published a systematic review and meta-analysis examining the efficacy of manual therapy for sacroiliac joint pain syndrome (SIJPS). The study reviewed 16 randomized controlled trials involving 421 adults with SIJPS. The researchers found very low certainty evidence that manual therapy did not significantly reduce pain, and low certainty evidence that manual therapy provided a moderate and statistically significant reduction in disability among adults with SIJPS. "Our findings suggest that manual therapy is a viable conservative treatment option for disability related to sacroiliac joint pain syndrome," said Dr. Robert Trager, a chiropractic physician and lead author of the study. "However, the efficacy of manual therapy for pain related to this syndrome is unclear at this time." Journal of Manual & Manipulative Therapy 

 

Vaping and other lifestyle factors linked to frequent headaches in youth: A University of Calgary-led study of associations between lifestyle and headaches in children and adolescents finds vaping and smoking cigarettes or cannabis is linked with frequent headaches, or headaches occurring more than once a week.  Researchers found a strong link between frequent headaches, vaping, and not having regularly timed meals. For example, teens who were vaping daily had twice the rate of frequent headaches compared to their peers. With frequent headaches, a child may also be more likely to develop chronic migraine. Neurology.

 

An overgrowth of nerve cells appears to cause lingering symptoms after recurrent UTIs:  A perplexing problem for people with recurring urinary tract infections (UTIs) is persistent pain, even after antibiotics have successfully cleared the bacteria. Now Duke Health researchers have identified the likely cause - an overgrowth of nerve cells in the bladder. The finding, appearing March 1 in the journal Science Immunology, provides a potential new approach to managing symptoms of recurring UTIs that would more effectively target the problem and reduce unnecessary antibiotic usage. 

 

 

COMPLEMENTARY AND ALTERNATIVE MEDICINE

Using Cannabis Daily Linked to 42% Increase in Stroke Risk: Using cannabis is associated with an increased risk of heart attack and stroke, independent of tobacco use, a study of 430,000 adults found. People who used cannabis more frequently had a higher risk, but the risk was present even in people who used cannabis less than daily.

The cardiovascular risks were even present in cannabis users who had never used tobacco cigarettes or nicotine e-cigarettes. Journal of the American Heart AssociationTrusted Source,

 

Scents May Improve Memory in Major Depression: Scents that trigger specific, vivid autobiographical memories (AMs) could improve deficits in memory recall in patients with major depressive disorder (MDD), new research suggested. Investigators found that odor cues may be a stronger tool than word cues for improving memory, which could help reduce MDD symptoms.  published online on February 13, 2024, in JAMA Network Open

 

Yoga provides unique cognitive benefits to older women at risk of Alzheimer's disease: A new study found Kundalini yoga provided several benefits to cognition and memory for older women at risk of developing Alzheimer's disease including restoring neural pathways, preventing brain matter decline and reversing aging and inflammation-associated biomarkers -- improvements not seen in a group who received standard memory training exercises. Translational Psychiatry 

 

FDA ACTION

• Approved Xolair to prevent allergic reactions after accidental exposure from allergy triggering foods.

•  Approved letibotulinumtoxinA-wlbg, an injectable neurotoxin long used in South Korea for the treatment of moderate to severe glabellar (frown) lines in adults.

• Granted breakthrough designation to an LSD-based treatment for generalized anxiety disorder (GAD) based on promising topline data from a phase 2b clinical trial. Mind Medicine (MindMed) Inc is developing the treatment — MM120 (lysergide d-tartrate).

• Approved Dexcom's Stelo Glucose Biosensor System as the first over-the-counter continuous glucose monitoring (CGM) system.

• Announced the removal of the endocrine-disrupting chemicals (EDCs) per- and polyfluoroalkyl substances (PFAS) from food packaging."This means the major source of dietary exposure to PFAS from food packaging like fast-food wrappers, microwave popcorn bags, take-out paperboard containers, and pet food bags is being eliminated," the FDA said in a statement.

• Granted De Novo classification to a sleep apnea feature developed by Samsung for use via the Health Monitor

• Approved Wegovy listing heart-related benefits on its label

 

 

PREVENTION

Exercise

How Exercising Only 1 to 2 Days a Week Can Help You Lose Weight: A studyTrusted Source published in the journal Obesity has found that whether you exercise regularly or one to two times a week, both options produce weight loss. The new study found that people defined by researchers as “weekend warriors” (individuals who perform 150 minutes of total physical activity with 50% or more of it happening over one or two sessions) can also lose weight similarly to individuals who exercise on a regular basis. However, it’s important to point out that weight loss for “weekend warriors” occurred specifically when they met the World Health Organization’s (WHO) recommendations of 150 minutes per week.

 

Women Can Work Out Less Than Men and Get The Same Health Benefits: Women may receive greater health benefits from regular exercise than men, according to a study published on February 19, 2024, in the Journal of the American College of Cardiology,  The study, which was partially sponsored by the National Heart, Lung, and Blood InstituteTrusted Source, found that even when women and men got about the same amount of exercise, women still had a lower risk for premature death, including dying from a cardiovascular event like heart attack or stroke. Additionally, this link existed with all types of exercise studied, whether it was moderate or vigorous aerobic activity or strength training.

 

Every Step Past 2,200 Steps Can Help Lower the Risk of Early Death and Heart Disease: Researchers say every daily step you take beyond 2,200 steps per day reduces the risk of death and cardiovascular disease. These benefits increase up to 9,000 to around 10,500 steps a day. At this level, you will see strong health benefits, even if you have a high amount of sedentary time. n people with high amounts of sedentary time, this number of steps reduced the risk of death by 39% and cardiovascular disease risk by 21%. Experts say taking frequent walking breaks during sedentary periods can also improve heart health. British Journal of Sports Medicine.

 

Even Minimal Amounts of Exercise Can Drop Your Risk of Stroke: Even low amounts of physical activity per day can significantly improve stroke risk. While most fitness guidelinesTrusted Source focus on an ideal amount of physical activity per day for good health, a new study indicates that even low levels of physical activity are an improvement over doing nothing at all. BMJ Journal of Neurology, Neurosurgery & Psychiatry, 

 

Is Stretching Now Underrated? Accumulating Research Says Yes: A 2020 study on exercise and mortality  found that stretching was uniquely associated with a lower risk for all-cause mortality among American adults. That's after controlling for participation in other types of exercise.  The finding seemed like a fluke, until a 2023 study found essentially the same thing. Among Korean adults, those who did flexibility exercise at least five times a week had a 20% lower risk of dying during the follow-up period than those who didn't stretch at all. That was slightly better than the risk reduction associated with high volumes of aerobic exercise and resistance training. It turns out, stretching is linked to several health benefits that you might not expect.  Medscape https://www.medscape.com/viewarticle/stretching-now-underrated-accumulating-research-says-yes-2024a10003s2

Diet/Nutrition

Eat Earlier and More Often to Prevent Obesity: Eating more than three meals daily, eating earlier, and eating lunch as the largest meal are linked to lower body mass index (BMI) and reduced obesity risk. published online in Clinical Nutrition ESPEN

 

Eating a Plant-Based Diet May Help Reduce Snoring: A study published this week in ERJ Open Research found people who eat a healthy, plant-based diet that is high in vegetables, fruit, whole grains, and nuts are less likely to experience obstructive sleep apnoea (OSA). People with sleep apnea often snore loudly and are frequently awakened throughout the night due to interruptions in their breathing.

 

Fasting-Like Diet Reduced Prediabetes Markers and Signs of Aging by 2. 5 Years: Five-day cycles each month of a fasting-like diet improved markers of prediabetes and reduced fat in the liver. People following this fasting-mimicking diet also showed signs of reduced immune system aging and biological age. The diet involves eating a lower-calorie, higher-fat diet five days in a row each month, with people following their normal diet the rest of the time. he new study was published Feb. 20 in Nature CommunicationTrusted Source

 

FDA Will Allow Companies to Claim Yogurt Can Cut Diabetes Risk: On March 1, 2024, the Food and Drug Administration (FDA) released a statementTrusted Source saying that it has no intention to object to companies making certain qualified health claims related to how eating yogurt might reduce type 2 diabetes risk. The qualified health claims that the FDA will be allowing include the following: “Eating yogurt regularly, at least 2 cups (3 servings) per week, may reduce the risk of type 2 diabetes. FDA has concluded that there is limited information supporting this claim.”  “Eating yogurt regularly, at least 2 cups (3 servings) per week, may reduce the risk of type 2 diabetes according to limited scientific evidence.”

 

Both Diet and Sugary Drinks Linked to Increased AFib Risk: A new study showed an association between an increased risk of atrial fibrillation (AFib), an irregular heart rhythm, and drinking two liters or more per week of either artificially sweetened or sugary drinks. Circulation: Arrhythmia and ElectrophysiologyTrusted Source.

 

Caffeine May Help Prevent Weight Gain and Reduce Risk of Joint Diseases: The studyTrusted Source, which was published in BMC Medicine, found evidence that long-term caffeine use might help prevent people from gaining weight.

It might also reduce the risk of inflammation (osteoarthritis) and degeneration (osteoarthrosis) in the joints.

 

Eating Ultra-Processed Foods Linked to 32 Health Issues Like Heart Disease: High exposure to ultra-processed foods like sodas, candy, pre-packaged meat, sugary cereals, and potato chips is connected to an increased risk of 32 health issues including cancer, cardiovascular, gastrointestinal, and respiratory disorders, depression, anxiety, and early death, according to a new study published in The BMJTrusted Source

 

Diet High in Flavonols Helps Decrease Risk of Cancer, Heart Disease and Other Conditions: Now the findings of a large population study of nearly 12,000 US adults have shown even more evidence supporting the myriad effects of flavonol on health. Researchers found that people who consumed more flavonol had lower incidences of death overall, as well as lower incidences of cancers, and cardiovascular diseases. The results also illustrated a dose-dependent effect, meaning that the more people consumed, the better their outcomes were compared to those that consumed less. The compound, which has antioxidant properties, is found in foods like onions, apples, tomatoes, and coffee, is part of a larger class of naturally occurring chemicals that are regularly consumed in plant-derived food and drink known as flavonoids. Scientific Reports Trusted Sourceon February 25.

 

Boiling Water May Help Remove Up to 90% of Microplastics: A new study, published February 28 in Environmental Science & Technology Letters, found that boiling mineral-rich water for just five minutes can reduce the amount of NMP you’re exposed to by up to 90%.

 

Swapping meat for mushroom protein may be better for reducing cholesterol: A study published in Clinical Nutrition compared eating mycoprotein or fungal protein products with eating fish and meat over four weeks.  The results of the study indicated that the group that ate mycoprotein experienced up to a 10% drop in certain cholesterol levels.  Should future research confirm these findings, consuming mycoprotein might become another tool to help people keep their cholesterol levels in a healthy range.

 

Mediterranean diet and exercise improve gut health, leading to weight loss: A new study shows adherence to a Mediterranean diet and regular exercise benefited the diversity and composition of the gut microbiome and led to weight loss. The study may point toward a new avenue of research exploring the impact of diet and exercise on gut health. Despite the promising results, experts say the study’s design may have yielded a less definitive finding, and more research is needed. The American Journal of Clinical Nutrition.

 

A natural compound derived from broccoli may help prevent and treat stroke: Researchers from the Heart Research Institute in New South Wales, Australia, have found that a natural chemical found in broccoli may help both prevent and treat stroke.  The study was recently published in the journal American Chemical Society’sACS Central Science. 

 

Drinking 1 Tablespoon of Apple Cider Vinegar Daily Linked to Weight Loss: Apple cider vinegar, made from fermented apple juice, is a tasty base for salad dressings. But it could also help people lose weight and improve their metabolic health, a recent study suggests. Researchers found that people who drank up to 1 tablespoon of apple cider vinegar a day, mixed in water, had decreases in body weight, body mass index (BMI), and waist circumference. They also saw improvements in metabolic markers such as blood levels of glucose, triglycerides, and total cholesterol. BMJ Nutrition, Prevention & Health.

 

Small amounts of licorice raise blood pressure, study finds: It is known that large amounts of licorice cause high blood pressure. A new study now shows that even small amounts of licorice raise blood pressure. The individuals who react most strongly also show signs of strain on the heart. The American Journal of Clinical Nutrition 

 

Sleep

Not Getting Enough Sleep May Increase Your Type 2 Diabetes Risk: People who sleep less than six hours a night are at considerably higher risk for type 2 diabetesthan those who sleep seven to eight hours a night, a new study foundTrusted Source. And even those with habitual short sleep who follow a healthy dietary regimen carry that risk, suggesting that sleep is a vital element in type 2 diabetes prevention. JAMA Network Open.

 

Sleep Apnea Hard on the Brain: Symptoms of sleep apnea, including snorting, gasping, or paused breathing during sleep, are associated with a significantly greater risk for problems with cognitive and memory problems, results from a large study showed. Data from a representative sample of US adults show that those who reported sleep apnea symptoms were about 50% more likely to also report cognitive issues vs their counterparts without such symptoms. Findings will be presented at the American Academy of Neurology (AAN) 2024 Annual Meeting on April 17, 2024. 

 

Opting for animal vs plant protein may affect sleep quality differently: Researchers in Ireland and the United States have examined whether protein affects sleep quality. They found that while overall protein intake had no effect, protein from plant sources may improve the quality of a person’s sleep, while protein from animal sources can impair sleep quality. The European Journal of Clinical NutritionTrusted Source.

 

Sleep apnea solution could be right under your nose: Australian researchers have discovered that a bedtime nasal spray- new potassium channel blocker- has the potential to reduce the severity of sleep apnea in people and lower their blood pressure. The Journal of Heart and Circulatory Physiology 

 

Researchers identify distinct sleep types and their impact on long-term health: Using a national sample of adults from the Midlife in the United States study, the team gathered data on approximately 3,700 participants’ sleep habits and their chronic health conditions across two time points 10 years apart. The data included self-reported sleep habits, including sleep regularity and duration, perceived sleep satisfaction and daytime alertness, as well as the number and type of chronic conditions. Researchers found that more than half of participants were identified as insomnia sleepers or nappers, both of which are suboptimal sleep patterns. Additionally, being an insomnia sleeper over the 10-year period was associated with a significantly higher likelihood of chronic health conditions, including cardiovascular disease, diabetes and depression. Results also showed that people were unlikely to change their sleep pattern over the course of the 10 years. This was especially true for insomnia sleepers and nappers. While the sleep patterns were seemingly not age-related, researchers found that older adults and retirees were more likely to be nappers. They also found that those with less education and those facing unemployment were more likely to be insomnia sleepers.

 

Vitamins

Excess Vitamin B3 Called Niacin May Be Bad for the Heart, Study Finds: While preventing deficiency is a good thing, a new study published February 19 in Nature MedicineTrusted Source suggests that excess niacin in the diet may have a downside — increasing the risk of cardiovascular disease. Niacin’s ability to lower low-density lipoprotein (LDL or “bad”) cholesterol and triglycerides, and raise high-density lipoprotein (HDL, or “good”) cholesterol led to it being used as a treatment for preventing cardiovascular disease prior to the development of cholesterol-lowering statins. Some research, though, shows that taking niacin doesn’t reduce the risk of cardiovascular disease events, or offers no extra benefit when used alongside statins. One study even found that use of niacin may slightly increase the risk of dying early.

Adding to this, the findings of the new study suggest that excess niacin may counteract some of the benefits of smaller amounts of niacin, such as supporting the nervous systemTrusted Source.

 

Taking a fiber supplement may improve older adults' brain function in 12 weeks: Researchers from King’s College London have found that taking a dietary fiber supplement may help improve brain function in older adults. Scientists also found that the fiber supplements did not affect participants’ muscle strength.  Nature CommunicationsTrusted Source.

 

How calcium, vitamin D supplements can lower postmenopausal women's risk of cancer but raise risk of heart disease: Use of calcium and vitamin D supplements in women who are postmenopausal may reduce the risk of death from cancer, but they may also increase risk of death from cardiovascular disease. That’s according to research published in the journal Annals of Internal Medicine, which reports that women who took calcium and vitamin D supplements had a 7% lower risk of death from cancer but a 6% higher risk of death from cardiovascular disease. “Our study also found an 11% lower risk for total cancer, including 31% and 19% lower incidences of colorectal cancer and invasive breast cancer,” the study authors wrote. However, the study authors note that due to the way the study was undertaken, the results should be interpreted carefully. “Given the study design, we could not disentangle the added benefit or harms of supplementation with calcium and vitamin D in combination versus vitamin D alone, a topic worthy of future study,” they wrote.

 

Do Multivitamin Supplements Lower Mortality Risk in CRC?: Multivitamin supplements at a moderate dose (6-9 tablets) appear to lower the risk for both all-cause and cancer-related mortality in patients with colorectal cancer (CRC); however, high doses of multivitamin (10 or more tablets)  supplements may increase the risk for CRC-specific mortality. Cancer.

 

Other

Weight Loss Combined with Exercise Can Cut Heart Attack Risk for People with Type 2 Diabetes:“According to a recent studyTrusted Source, weight loss combined with physical activity led to a 61% lower risk in heart attacks for people with type 2 diabetes when compared with individuals with type 2 diabetes with low physical activity and no weight loss. Additionally, maintaining a high level of physical activity with weight loss led to a greater reduction in risk than just losing weight alone.”

 

Sleep, Exercise, and Avoiding Cigarettes are Key to Reducing IBS Risk: Following healthy lifestyle habits is associated with a reduced risk of irritable bowel syndrome (IBS), according to a new study. These habits included not smoking, vigorous physical activity, and getting enough quality sleep. The findings were published February 20 in the journal Gut.

 

Acting on key lifestyle factors could reduce atrial fibrillation risk: A recent review published inThe Lancet Regional HealthTrusted Sourcepresented data accumulated by prior studies on lifestyle factors, comorbid conditions, and socioeconomic factors that may influence the risk of atrial fibrillation. Similar to other cardiovascular conditions, lifestyle factors such as physical activity levels, obesity, smoking, and consumption of alcohol are associated with an increased risk of atrial fibrillation incidence and symptom severity.

 

New Data Support Viagra for Alzheimer’s Prevention: A new study provides more evidence that sildenafil (Viagra) which is used to treat erectile dysfunction (ED) may help protect against Alzheimer's disease (AD). The large real-world analysis of patient data from two databases showed a 30%-54% reduced prevalence in AD among patients who took sildenafil (Viagra) than those who did not, after adjusting for potential confounding factors. This observation was further supported by mechanistic studies showing decreased neurotoxic protein levels in brain cells exposed to the phosphodiesterase type 5 inhibitor (PDE5i). The study was published online on March 1, 2024, in the Journal of Alzheimer's Disease. 

 

Playing Music Tied to Better Cognition in Later Life: Playing a musical instrument is associated with better working memory and executive function, and singing in a group is associated with better executive function, new study results showed. published online on January 28, 2024, in the International Journal of Geriatric Psychiatry.

 

Gargling away the 'bad' bacteria in type 2 diabetes: Researchers have found that gargling with an antiseptic mouthwash can reduce so-called 'bad' bacteria in the mouths of patients with type 2 diabetes. Notably, this reduction in bacteria was accompanied by improved blood-sugar control in some patients. Given that the oral diseases caused by these bacteria have been linked to many other serious inflammation-associated diseases, such as cardiovascular disease and Alzheimer's disease, this simple treatment may have widespread effects. Scientific Reports 

 

 

TREATMENT

Research from the International Stroke Conference 2024 

•  Lying Flat Shows Big Benefit in LVO Stroke: Patients with acute ischemic stroke who have large vessel occlusion (LVO) have shown an impressive benefit from having their head lowered to a flat position until they are able to undergo thrombectomy in a new landmark randomized clinical trial. The ZODIAC trial was stopped early because of the magnitude of the benefit seen at the first interim analysis.

• Intravenous (IV) administration of the antiplatelet agent tirofiban for 72 hours was associated with a reduction in early neurologic deterioration compared with oral aspirintherapy in patients with acute ischemic stroke, in the randomized TREND trial.

• Use of vagal nerve stimulation in combination with intense physical rehabilitation in patients with chronic stroke led to improved hand and arm function, with benefits maintained out to 1 year, latest results from a randomized controlled trial showed.

• A combination of biologically active components of Ginkgo biloba given by intravenous (IV) injection for 14 days was associated with improved early cognitive recovery in patients with acute ischemic stroke, in a placebo-controlled trial.

 

Selenium Supplementation Shows Thyroid Benefits: Selenium supplementation is associated with improvements in key thyroid measures in patients with Hashimoto thyroiditis who are not treated with thyroid hormone replacement therapy, research from a new meta-analysis showed. The study's was published in Thyroid.

 

Red Light Therapy Lowers Blood Sugar by Nearly 30%, May Help Treat Diabetes: Researchers in the United Kingdom have investigated the effects of red light on blood sugar levels. Their findings, published February 20 in the Journal of BiophotonicsTrusted Source, could lay the groundwork for new therapy options for type 2 diabetes (T2D). The scientists found that utilizing a specific wavelength of red light for just 15 minutes on bare skin affected blood sugar in two beneficial ways.  “A single dose of 670 nm red light in a healthy person can reduce blood glucose and the way it peaks after a standard blood glucose tolerance test,” Dr. Michael Powner, PhD, a senior lecturer in Neurobiology at the University of London, and first author of the research. It’s not clear yet how these new findings could be used as a safe and effective adjunct treatment for people with diabetes. However, the implications are promising.

 

Finasteride Hair Loss Drug May Also Help Lower Cholesterol: The drug finasteride, available under the brand names Proscar and Propecia, is currently used for male pattern baldness and enlarged prostate in men. A  study published in the March 2024 issue of the Journal of Lipid Research suggests that there might be yet another application for this medication: lowering artery-clogging cholesterol. In addition to being associated with lower cholesterol levels in men, the drug was also found to reduce cholesterol, delay atherosclerosis, and lower liver inflammation in mice.

 

Ozempic and Other GLP-1 Drugs May Make Surgery More Dangerous: Research published in the journal JAMA SurgeryTrusted Source found that patients prescribed GLP-1 RAs were more likely to have residual gastric content — solids and liquids in the stomach — during surgical procedures, a major risk factor for aspiration while under anesthesia.

 

Ozempic Cuts Risk of Kidney Disease-Related Events, New Trial Shows: A new clinical trial by Novo Nordisk shows that semaglutide, known by the brand name Ozempic, can cut the risk of kidney disease-related events in people with type 2 diabetes (T2D)and chronic kidney disease (CKD).

 

SGLT2 Inhibitors: Cause of False-Positive Test Results? A case of false-positive alcohol toxicology tests believed to be linked to treatment with sodium-glucose cotransporter 2 (SGLT2) inhibitors raises concern that the widely used diabetes drugs could feasibly be a cause of innumerable false-positive test results — with a lack of proper refrigeration of the samples being a key culprit. The case, described in a letter in the New England Journal of Medicine, involved a man in his 60s treated for diabetes with the SGLT2 inhibitor empagliflozin for 5 months.

 

Why doesn’t CPAP reduce heart disease risk? A study of people with obstructive sleep apnea suggests that high CPAP pressures may explain why the machines do not lower a patient’s risk of heart disease, which is about two to three times higher than average. eBiomedicine

 

Hearing relaxing words in your sleep slows your heart down: A discovery by researchers from the GIGA - Center of Research Cyclotron at University of Liège reveals that the sleeping body also reacts to the external world during sleep, explaining how some information from the sensory environment can affect sleep quality. They found that relaxing words slowed down cardiac activity as a reflection of deeper sleep and in comparison to neutral words that did not have such a slowing effect. This discovery is presented in Journal of Sleep Research and sheds new light on brain-heart interactions during sleep. 

 

Sleep improves ability to recall complex events: Sleep helps consolidate our memory of complex associations, thus supporting the ability to complete memories of whole events. Proceedings of the National Academy of Sciences 

 

Does watching TV or videos during the day affect nighttime urination? The study drew from 2011–2016 data from the National Health and Nutrition Examination Survey. Among 13,294 US individuals aged 20 and older, 4,236 (31.86%) reported experiencing nocturia, while 9,058 (68.14%) did not. Participants with 5 or more hours of TV and/or video viewing time per day had a 48% higher risk of experiencing nocturia compared with those with less than 1 hour of daily TV and/or video viewing time. Neurourology and Urodynamics,

 

For People With ADHD, The Right Medication May Lower Mortality Risk: A new study of people with attention deficit hyperactivity disorder (ADHD) suggested that medication for the condition was associated with an overall lower rate of mortality, particularly for unnatural causes of death. The studyTrusted Source, which incorporated data from national registries in Sweden, utilized a target trial emulation approach to determine whether starting medication for ADHD was associated with mortality in nearly 150,00 people.  The study was published March 12 in JAMATrusted Source.

 

Bariatric Surgery Effectively Lowers Risk of Diabetes, Hypertension, Cardiovascular Disease:New research published in the Journal of the Endocrine Society has found that bariatric surgery can create significant improvements in cardiometabolic health. This was particularly true in those who were young, female, or white and in those without any other health conditions.  The study authors estimated that 10-year cardiovascular disease risk was reduced by 35% one year following the procedure. Further, 30% to 50% of individuals had remission of diabetes, high blood pressure, and abnormal blood lipids.

 

OTHER

Another 3 common pesticides are now linked to Parkinson's disease risk: Now, research due to be presented at the American Academy of Neurology’s 76th Annual Meeting, in Denver, CO, held between April 13–18, 2024, outlines how three more pesticides have been linked to increased risk of Parkinson’s disease. Results showed an association between 14 pesticides and increased Parkinson’s disease risk in the Rocky Mountain and Great Plains region. Three of these were found to have the strongest relationship with increased risk: simazine, lindane, and atrazine.

 

PVC, other microplastics found in clogged arteries: In a new study published in The New England Journal of Medicine, scientists report that about 60% of study participants who had received a carotid endarterectomy had measurable amounts of polyethyleneTrusted Source in the plaques removed from their arteries. As many as 12% also had polyvinyl chloride (PVC)Trusted Source in their plaques.  Researchers also discovered that people with microplastics in their arterial plaque were 4.5 times more likely to have a heart attack, stroke, or die in about 34 months after their surgery than those who did not have plastics in their plaque.

 

Cancer-Causing Chemical Benzene Found in Common Acne Products: Scientists have discovered that many topical acne products contain benzeneTrusted Source, a colorless liquid chemical that can increase the risk of cancer.  The testing company Valisure found that acne products that contain benzoyl peroxide can produce high levels of benzene when they are exposed to hot temperatures. This could occur when the products are kept in a hot car, for example, or stored in a bathroom when a warm shower is running.

 

CDC Reports Deadly Amoeba Infection Due to Nasal Rinsing With Untreated Tap Water: A new study published by researchers from the Centers for Disease Control (CDC) this week has found that using tap water to perform a nasal rinse increases the risk of contracting a rare but serious set of infections. In particular, the CDC reports that a type of amoeba known as acanthamoeba, can cause a range of symptoms and has a fatality rate of 82%. This infection is rare and is thought to only involve 3-12 people in the US each year.  Use distilled water or boiled water to reduce the risk of infection. 

 

Adopting healthy lifestyle strongly linked to lower irritable bowel syndrome risk: Adopting a healthy lifestyle is strongly linked to a lower risk of irritable bowel syndrome or IBS for short, finds research published online in the journal Gut. Of the big 5 healthy behaviours, not smoking, a high level of vigorous physical activity, and getting enough sleep were independently associated with keeping the condition at bay. 

 

Essential Tremor Tied to a Threefold Increased Risk for Dementia: People with essential tremor (ET) have nearly three times increased risk of developing dementia compared with the general population, new research showed. In a prospective, longitudinal study, incidence of dementia was nearly 20% among older adults with ET. However, the rates were lower than those in adults with Parkinson's disease. The findings will be presented at the American Academy of Neurology (AAN) 2024 Annual Meeting on April 17, 2024.