Higher scores for diet quality and greater consumption of shortfall nutrients, especially nutrients of public health concern, are associated with dietary patterns that are rich in canned and dry beans. Improved weight-related outcomes are also linked to bean dietary patterns. In essence, dietary recommendations for the United States should consider the nutritional and health advantages of encouraging more people to eat canned and dry beans.

But plant-based diets have some benefits that may surprise many. Reduced mortality from prostate cancer and improved ecological sustainability are only two of the several advantages of plant-based diets.

According to a recent study conducted by academics, beans, and peas are the most cost effective and environmentally friendly alternatives to meat and milk. Given the current emphasis on environmental and climate change, we must consider alternatives to our current meat-based diet and assess their value.

The study published in the PRNAS found that soybeans, peas, and beans, as well as other legumes, performed better than processed foods like veggie burgers and plant milks.

Even after considering possible savings and investments, lab-grown meat was the most ineffective substitute due to its expensive price tag and the absence of health advantages.

What’s This About “Pulses?”

Pulses have become less common in people’s everyday diets and the prevalence of chronic diseases has increased during the last century, both of which have altered people’s eating patterns. Whole grain and legume consumption is associated with improved cardiovascular, metabolic, and cognitive health as well as longer life expectancy, according to both a priori and a posteriori dietary patterns. Contrarily, cardiovascular disease and premature death have been linked to diets heavy in sugar, processed foods, and red meat.

Some examples of pulses are peas, beans, and lentils. As an illustration, while pea pods are legumes, the peas within them are the pulse. While most of us eat legumes for their seeds or pulses, the whole plant is used in agriculture for cover crops, cattle feed, and fertilizers. Pulses include beans of many varieties, including kidney, black, pinto, navy, chickpeas, and many more. (This information was sourced from: https://nutritionsource.hsph.harvard.edu/legumes-pulses/). But pulses aren’t the only thing to consider. For example, beans are “resistant starches” and that is the importance they bring to our diet.

Everyday foods often contain starch, a type of carbohydrate. After cellulose, it is the chemical component found in plants in the highest abundance. In its chemical form, starch consists of two molecules of monosaccharide. Starch falls into one of three types according to its physical and physiological characteristics: quickly digestible, slowly digested, or resistant starch. It was also discovered that resistant starch remained undigested. Research has shown that the gut microbial communities make use of these undigested carbohydrates. Here is where all the magic starts.

Resistant starch does not produce an increase in blood sugar levels since it is not broken down in the small intestine. Beneficial bacteria proliferate while harmful bacteria deplete as a result of fermentation in the large intestine, leading to an improvement in gut health. Glycemic management (especially important for diabetic patients) can be enhanced by promoting healthy gut bacteria. A reduction in cholesterol levels and the danger of colon cancer are among the other advantages of resistant starch. It also helps with constipation and both treats and prevents it. Because of its long fermentation process, resistant starch produces less gas than other fiber types.

Our best sources of resistant starch foods include:

• Plantains and green bananas (as a banana ripens, the starch changes to regular starch)
• Beans, peas, and lentils (white beans and lentils are the highest in resistant starch)
• Whole grains, including oats and barley
• Cooked and cooled rice. Why “cooled” rice? Because it increases the resistant starch content.

So, beans aren’t the only food with resistant starch qualities, but they are the easiest to obtain and least expensive when prepared in dried form. Canned beans may seem fine for quick meals, and that’s true, but they also may contain high levels of salt, which is unsuitable for anyone’s diet.

Concerned about your health and that of the plant? Reconsider a plant-based diet and beans as a staple in your meals.

The post Beans Are Now the Super Food That We All Need, So Get Ready for a New Diet appeared first on Medika Life.

But then I saw scary headlines proclaiming that the sweetener xylitol — in the gum that I am chewing as I write — is linked to a higher risk of heart attack, stroke, and early death.

Here’s CNN:

“Common low-calorie sweetener linked to heart attack and stroke, study finds.”

The Washington Post offered this take:

“Sugar substitute xylitol linked to increased risk of heart attack, stroke.”

A recent study throws a wrench into the idea that sugar alcohols like xylitol and erythritol are universally healthy, natural sugar substitutes.

Before discussing the research findings, let’s briefly examine xylitol.

Sugar-Free Candy, Gum, Protein Bars & More

True story: I chewed on Xylitol-containing gum as I spied the striking headlines.

For years, xylitol has been a shining star in the sugar-free world.

Xylitol is touted for its low-calorie sweetness and dental benefits. You can find it in everything from sugar-free candy to gum to toothpaste.

New Study on Xylitol

But a new study throws a curveball . Could this seemingly healthy sweetener be linked to a higher risk of heart attack, stroke, and even death?

Hold off on tossing your sugar-free stash just yet.

This research follows a multi-step approach:

• Large-scale analysis (discovery cohort): Researchers began by examining blood samples from over 1,100 people undergoing heart evaluations. They were looking for interesting patterns related to how the body processes xylitol.
• Confirmation study (validation cohort): The investigators then used a more precise technique to confirm the initial findings in a separate group of over 2,100 people.
• Detailed lab studies: The researchers then conducted experiments using human blood components and animal models to understand better how xylitol might affect blood clotting.
• Direct impact study: Finally, a small group of healthy volunteers consumed xylitol to assess its effects on their blood clotting function directly.

This multi-pronged approach helped the scientists understand how xylitol interacts with the body and its potential impact on heart health.

Human Study Findings

This research explores a potential link between xylitol, a common sugar substitute, and heart health.

• Step 1: Finding a Clue: The study began by analyzing large groups of people’s blood (discovery cohort). They found that higher levels of a substance like xylitol seemed to be associated with an increased risk of heart problems over three years (major adverse cardiovascular events or MACE).
• Step 2: Confirming the Suspect: Next, they used a more precise method (stable isotope dilution) to confirm it was specifically xylitol, not similar molecules, linked to the increased risk (validation cohort).
• Step 3: Digging Deeper: Scientists then conducted lab experiments (mechanistic studies) to understand how xylitol might influence the body. They found that xylitol, at levels typically seen in the bloodstream after consumption, increased activity in cells involved in blood clotting. This phenomenon could potentially lead to a higher risk of blood clots forming.
• Step 4: Direct Test: Finally, they gave healthy volunteers a xylitol-sweetened drink and observed a rise in their blood levels and increased activity in those same clotting cells.

What Does All of This Mean?

This study suggests a possible link between xylitol and an increased risk of heart problems.

However, it’s important to note that this is a single study; more research is needed to confirm these findings.

It’s also important to remember that correlation doesn’t necessarily equal causation.

Just because high xylitol levels are linked with increased risk doesn’t necessarily mean xylitol itself caused the problem.

They can help you interpret this research in light of your health situation.

Xylitol may not be benign.

Conclusions

In conclusion, the study on xylitol sheds light on a potential link between this common sugar substitute and an increased risk of heart problems.

However, it’s important to approach these findings cautiously, as further research is needed to confirm the results.

As more research emerges, weighing the benefits of xylitol against its potential risks will be important, especially in individual health situations.

One more thing

Xylitol alert! This sweetener can be deadly for dogs.

Here’s a breakdown of the dangers:

• Rapid Blood Sugar Drop: Xylitol is processed differently by dogs than humans. It can cause a quick and severe drop in blood sugar levels.
• Symptoms: This drop can lead to vomiting, weakness, tremors, seizures, and even coma.
• Fast Action Needed: Quickly acting is crucial if you think your dog has ingested xylitol. Contact your veterinarian or animal poison control immediately: https://www.aspca.org/pet-care/animal-poison-control.

Remember: Keep Xylitol products out of your dog’s reach. These products include sugar-free gum, candy, baked goods, peanut butter, some medications, and other products that might contain it.

The post Is My Drink Plotting My Downfall? Xylitol Explained appeared first on Medika Life.

Here’s the context of why I incorporated the supplements into my routine.

Fish oil supplements have been hailed as a wonder weapon for heart health for decades.

Doctors routinely recommended them, and health-conscious individuals faithfully popped their daily dose.

My Goals

In this article, we will delve into the recent study published in BMJ Medicine that challenges the long-held belief about the benefits of fish oil supplements for heart health.

We will explore the potential impact of this new research and its implications for individuals who have incorporated fish oil capsules into their daily routines.

Additionally, we will discuss the traditional benefits associated with fish oil supplements and examine the study’s surprising findings, offering a comprehensive analysis of the implications for heart health.

First, a look at the potential benefits of fish oil supplements.

Fish Oil: Supporting Heart Health

Fish oil supplements, which boast high omega-3 fatty acids, EPA, and DHA, have been a mainstay in heart-healthy routines for years.

Traditionally, many viewed fish oil supplements as beneficial for heart health due to their high content of omega-3 fatty acids, particularly EPA eicosapentaenoic acid) and DHA (docosahexaenoic acid).

Here’s a breakdown of some potential benefits:

• Reduced triglyceride levels: There’s growing evidence that omega-3 fatty acids can significantly reduce blood triglyceride levels, a type of fat associated with an increased risk of heart disease.
• Lower cholesterol levels. The effect on cholesterol is more nuanced. While there may be a slight increase in “good” HDL cholesterol, some studies suggest a possible increase in “bad” LDL cholesterol.
• Better mental health. Omega-3 fatty acids might help prevent the onset or improve the symptoms of some mental health conditions like depression.
• Potential anti-inflammatory effects: Omega-3s possess some anti-inflammatory properties, which may be helpful in conditions like rheumatoid arthritis.

• Improve brain function: Some studies suggest omega-3s play a role in cognitive function and benefit brain health as we age.
• Pregnancy support. While some research suggests fish oil supplements during pregnancy and breastfeeding might benefit a child’s cognitive development, vision, and allergy risk, more studies are needed to confirm these effects definitively. It’s important to discuss any supplement use with your doctor before starting them, especially during pregnancy or breastfeeding.

Fish Oil, Heart Disease, and Stroke Risk

Given my current use of fish oil supplements, a recent British Medical Journal Medicine study on its pros and cons caught my eye.

Here are the research objectives:

• Participants: Over 415,000 individuals from the UK Biobank study, aged 40–69, were included.
• Objective: To assess the link between fish oil supplements and the risk of major cardiovascular events, including atrial fibrillation (irregular heartbeat), heart attack, stroke, and heart failure. Researchers also tracked deaths from any cause.

Study Follow-up

Researchers surveyed participants between 2006 and 2010 to gather baseline information on their health habits, including fish oil supplement use, dietary fish intake, and other lifestyle factors.

They then used medical records to track participants’ health outcomes until March 2021 or their death.

About one-third (31.5 percent) of the participants reported taking fish oil supplements regularly. This group tended to be:

• Older
• White
• More likely to be female
• Have higher alcohol consumption and oily fish intake
• Less likely to be current smokers or live in deprived areas

Key Findings

The study revealed a surprising association between fish oil supplements and heart health in individuals with no prior cardiovascular issues.

The findings indicated that using fish oil supplements had different roles in cardiovascular health, disease progression, and death.

Fish oil hurts those with no known cardiovascular disease

For those with no known cardiovascular disease at the start of the monitoring period, regular use of fish oil supplements was associated with:

• A slightly (1.13 times) heightened risk of developing atrial fibrillation
• A 1.05-fold rise in stroke risk.

Fish oil helps those with known cardiovascular disease.

Among those who had cardiovascular disease at the start of the monitoring period, regular use of fish oil supplements was associated with:

• A one-seventh (15 percent) lower risk of progressing from atrial fibrillation to a heart attack
• A one-tenth (9 percent) lower risk of progressing from heart failure to death.

In-depth Analysis

Further in-depth analysis revealed that age, sex, smoking, consumption of non-oily fish, high blood pressure, and use of statins and blood pressure-lowering drugs changed the associations observed.

Regular use of fish oil supplements and the risk of transitioning from good health to heart attack, stroke, or heart failure was 6% higher in women and 6% higher in non-smokers.

The protective effect of these supplements on the transition from good health to death was greater in men (7% lower risk) and older participants (11% lower risk).

Study Problems

The researchers acknowledge this is an observational study, meaning it can’t prove cause and effect.

For example, people who take fish oil supplements might also have other lifestyle habits that influence their heart health. Observational studies are a lower-quality type of research.

Additionally, the study needed more information on the dosage or specific formulations of the fish oil supplements used by participants.

This omission makes it difficult to draw precise conclusions about the impact of different fish oil types or amounts.

Finally, the study population was predominantly white.

The findings may not be generalizable to people of other ethnicities.

We require additional research with more diverse participants to confirm these results across different populations.

Fish Oil: Potential Risks

The National Institutes of Health gives a recommended daily dietary intake (RDI) of 1,100 mg for women and 1,600 mg for men.

WebMD explains:

While fish oil supplements have generally been considered safe at recommended doses (around 3 grams daily), this study raises questions about their impact on heart health, particularly those without pre-existing cardiovascular conditions.

Here are some general safety points to remember about fish oil supplements:

• Dosage matters: Taking with daily consumption of more than 3 grams might increase their risk of bleeding.
• Potential side effects: Common side effects include heartburn, loose stools, and nosebleeds. Taking fish oil with meals or freezing capsules can help minimize these.
• Dietary sources vs. supplements: Consuming high amounts of fish from your diet (due to potential mercury and contaminant risks) differs from taking fish oil supplements, which are typically processed to remove these impurities.

Considering fish oil supplements, it’s wise to have an open conversation with your healthcare provider to determine if they’re right for you, given your health.

Be Careful With Other Medications

Fish oil supplements can interact with certain medications, so it’s important to be aware if you take any of these:

• Blood thinners: Fish oil, like blood thinners (medications or supplements), can reduce blood clotting. Taking them together might increase your risk of bleeding.
• Blood pressure medications: Fish oil might slightly lower blood pressure. If you take blood pressure meds already, combining them with fish oil could lead to your blood pressure dropping too low.

• Birth control pills: Some birth control pills might interfere with how fish oil affects your triglycerides (a type of fat in the blood).
• Alli or Xenical (weight loss drugs): These medications might reduce your absorption of the beneficial fatty acids from fish oil. If you take both, consider taking them a few hours apart.
• Vitamin E: Fish oil can lower your vitamin E levels. Talk to your doctor if you take both.

My Take

I don’t eat enough fish (even though I live in the Pacific Northwest of the United States), so taking supplements should help, right?

Not so fast, Michael.

The recent BMJ Medicine study throws a curveball into my thinking.

I must now consider that fish oil supplements might slightly increase my risk of suffering from a first-time heart attack or stroke.

Benefits Review

The study also hints that fish oil might offer protection against disease progression and even death for those already battling cardiovascular issues.

On the other hand,

Those without known cardiovascular disease might increase their relative risk of atrial fibrillation and stroke.

I have been using fish oil to lower my triglycerides (successfully, although I ramped up my exercise and improved my diet).

Now, I will get the omega-3s my body needs by eating reasonable amounts of oily fish. Broiled or baked, not fried.

I live in the Seattle area, after all.

The post Fish Oil Reversal: New Study Says Supplements Might Not Be What You Think for Heart Health appeared first on Medika Life.

We’ll look at health claims and the evidence regarding fish oil.

If you don’t care to read anything more, here is my key takeaway: The EPA dose analysis of 255 fish oil supplements across 16 major brands found “substantial variability.”

Moreover, multiple randomized clinical trials have shown no cardiovascular benefit to fish oil supplements.

Here is principal author Dr. Joanna Assadourian’s take on fish oil:

“As a preventive cardiologist, I tell my patients — that are taking fish oil to try to avoid heart disease — they can stop taking it because it’s not helping them. Their money would be better spent on something that will prevent a heart attack, like more fresh vegetables, their blood pressure or cholesterol medication, or a gym membership.”

Supplements Bring in $$$

Dietary supplements are a huge business in the United States. The industry is worth over $50 billion.

According to the U.S. Centers for Disease Control (CDC):

Six out of 10 adults regularly take a supplement to support their health.

The CDC discovered that from 2017 through 2020, 35 percent of children and adolescents took at least one dietary supplement in the previous 30 days.

Use appeared higher among females than males (except among children 12 to 24 months). Supplement use rose with income and education among adults.

Supplement use, in general, increased with age among adults. This finding is in accord with what I find with my patients.

Fish Oil Supplements — Qualified Health Claims

Many manufacturers make claims that fish oil supplements have health benefits. My patients who take them tend to do so to improve their heart health.

A new analysis from the University of Texas Southwestern Medical Center, Dallas (USA) examined data from on-market fish oil (and non-fish omega-3 fatty acid) supplement labels.

The researchers reviewed the prevalence of two types of claims regarding cardiovascular disease: qualified health claims and structure/function ones.

The study revealed two cardiovascular-related qualified health claims for fish oil:

• Coronary heart disease benefits
• Blood pressure benefits

Here is an example the study offers: “Supportive but not conclusive research shows that consumptions of EPA and DHA omega-3 fatty acids may reduce the risk of coronary heart disease.”

Fish Oil — Structure/Function Claims

The U.S. Food and Drug Administration explains that a structure/function claim “describes the role of a nutrient or dietary ingredient intended to affect the structure or function in humans.’’

Such claims cannot declare that the supplement prevents, treats, or cures any illness or disease.

You probably have heard some structure/function claims: “Supports heart, mind, and mood” or “promotes heart health.”

How Common Are Fish Oil Health Claims?

My patients frequently take fish oil supplements based on second-hand information. Are claims for fish oil supplements common? Absolutely.

Here are the numbers for cardiovascular disease: About six in 10 (62 percent) related to heart health.

Of over 2,800 unique fish oil supplements assessed, 74 percent had at least one health claim, mostly structure/function. Another 19 percent made qualified health claims, mostly relating to coronary heart disease.

Are These Fish Oil Claims Problematic?

Let’s get back to why I no longer take fish supplements. It all boils down to this statement from the study authors:

“Multiple randomized clinical trials have shown no cardiovascular benefit to fish oil supplements.”

Moreover, they add that the pervasiveness of structure/function claims could lead to misinformation among consumers.

The researchers observe that one in five adults over 60 take fish oil supplements for heart health despite no high-level evidence to support the practice.

Oh, it gets worse: After examining the dose within 255 fish oil supplements (across 16 major brands), the scientists discovered “substantial variability” in the daily dose of EPA (median 340 mg; range 135–647), DHA, and total EPA + DHA (median 600 (300 to 1100) mg/day.

Over nine percent contained a daily dose of two grams or more EPA _ DHA.

Why I Stopped Taking Fish Oil

Are you using fish oil for brain, joint, or eye health? Again, no data from randomized clinical trials supports any such benefits. That’s why I stopped taking fish oil.

If you’re considering fish oil supplements, they are not harmless for everyone. Please check with a valued healthcare professional before adding it to your wellness routine.

To learn more about the potential side effects of fish oil, here’s a link to WebMD:

FISH OIL: Overview, Uses, Side Effects, Precautions, Interactions, Dosing and Reviews

www.webmd.com

My Strategies to Improve My Heart Health

I use these approaches to optimize my heart health, ones endorsed by the Mayo Clinic (USA):

1. I don’t use tobacco.
2. I move, aiming for at least 150 minutes of moderate-intensity activity weekly and two resistance training sessions.
3. I eat a heart-healthy diet.
4. I maintain a healthy weight.
5. I get quality sleep (most of the time).
6. I manage stress.
7. I get regular health screening tests.

The post Why I Stopped Taking Fish Oil appeared first on Medika Life.

I JUST DID A TWO-HOUR GYM WORKOUT, including aerobic and resistance training activities. The first exercise form helps to keep my blood pressure low. Today, we look at new evidence that exercises engaging muscles without movement — such as wall squats and planks — may be best for lowering your blood pressure.

Approximately one in three adults in the United States has high blood pressure (hypertension). High blood pressure is like having a pipe with too much pressure, which can cause leaks and damage over time.

Many with hypertension don’t know that they have it. For this reason, some refer to high blood pressure as a “silent killer.” The condition can lead to heart attack and stroke, and there are usually no warning signs.

“Hypertension is a leading risk factor for death and disability worldwide,” says Dr. Paul Whelton, an expert in hypertension and kidney disease at Tulane University. “High blood pressure raises the risk of having a heart attack, heart failure, stroke, or kidney disease.”

Fortunately, we can often prevent or effectively manage high blood pressure. Early diagnosis and simple, healthy changes can keep high blood pressure from seriously damaging your health.

Before we jump into the new findings about exercise types and lowering blood pressure, here’s one of my favorite authors:

“Listening to the music while stretching her body close to its limit, she was able to attain a mysterious calm. She was simultaneously the torturer and the tortured, the forcer and the forced. This sense of inner-directed self-sufficiency was what she wanted most of all. It gave her deep solace.”
― Haruki Murakami, 1Q84

Today’s Exercise

I began my day with a 60-minute walk. After breakfast, my wife and I headed to the gym for a couple-hour workout. Here’s what we did in our “Push” program:

1. Barbell bench press, four sets of 8
2. Dumbell incline bench press, three sets of 12
3. A superset of dumbbell include bench chest fly (3 x 12) + push-ups (3 x 10)
4. Dumbell seated shoulder press, 4 x 8
5. A superset of machine-assisted dips (4 x 10)
6. Dumbbell overhead tricep extension (3 x 10)
7. Cable straight bar tricep pushdown 3 x 15

We separated the sets by 30 seconds (except for supersets, in which the two exercises were followed by 30 seconds of rest before repeating the superset).

Next came an abdominal workout (including planks and more), with a treadmill walk and stretching to finish. I love being in the gym, surrounded by others working hard.

The downside? In two days, I will be sore. But a good kind of sore.

Isometric (Static) Exercise

Before we turn to the study, I want to talk briefly about isometric exercises. These exercises can help you maintain strength (but you could be better at building it).

Isometric exercises are tightening (contractions) of a specific muscle or group of muscles. During isometric exercises, the muscle doesn’t noticeably change length. The affected joint also doesn’t move.

The Mayo Clinic offers that isometric (static) muscle action occurs when muscles contract but do not visibly change length. The involved joints do not move, facilitating body stability.

Isometric exercises can be done with weights or without, relying on the body’s weight.

I do isometric exercises in many places, including at home, work, the gym, and others. If you have ever done a plank, you have engaged in an isometric exercise.

At the end of this piece, I will provide examples of isometric exercises.

Exercise and Blood Pressure — A New Study

To understand two optimal exercises for lowering blood pressure, let’s look at a recent study published in the British Journal of Sports Medicine.

Researchers examined 270 randomized clinical trials that reported the effects of exercise interventions. All lasted at least two weeks and measured blood pressure between 1990 and 2023.

Systolic blood pressure measures arterial maximum pressure as the heart contracts and relaxes, while diastolic blood pressure denotes what the arterial pressure is when the heart rests between beats, according to the US Centers for Disease Control and Prevention.

Best Two Exercises to Lower Your Blood Pressure

Here are the results of the meta-analysis of 270 trials with 15,827 participants.

Among HIIT, isometric, aerobic, dynamic resistance, and a combination of the latter two exercises, isometric exercise led to the greatest reductions in blood pressure.

More specifically, wall squats led to the biggest drop in systolic blood pressure. Running (aerobic exercise) was most beneficial for decreasing diastolic pressure. For lowering both systolic and diastolic pressure, isometric exercise was best.

Here are the findings in graphic form:

Meta-analyses have potential problems. Below is a reference outlining some of these issues:

https://drive.google.com/viewerng/viewer?url=https%3A//www.meta-analysis.com/downloads/criticismsofmeta-analysis.pdf&embedded=true

Isometric Exercise to Drop Blood Pressure — My Take

I am delighted you have many ways to exercise to lower your blood pressure. Find something you enjoy and be consistent.

Of course, I will continue to pursue other lifestyle interventions to benefit my blood pressure. This focus means I will continue to strive to keep a healthy weight, eat a balanced diet (including limiting my salt intake), not drink excessive alcohol, not smoke, and check my blood pressure regularly.

So far, I have dodged blood pressure medicines. I want to continue to do so.

Finally, I hope scientists will figure out why isometric exercises are better at lowering blood pressure than other physical activity forms. Let’s end with two of my go-to isometric exercise, with explanations from Healthline.com.

Isometric Exercises

1. High plank hold. The high plank hold effectively engages many muscles. This exercise requires no equipment, although I prefer a yoga mat. High planks work your abdominals, glutes, quadriceps, arm muscles, shoulders, and chest. Here is what you need to do:

• Begin with a kneeling push-up. Put your hands shoulder-distance apart.
• Push your hands into the floor and straighten your knees. Push down into the balls of your feet to lift your body into a high plank position. You should appear as if you’re in the upward position of a push-up. Ensure your shoulders and hands are aligned, your legs straight, and your core engaged.
• Hold the position for about 20 to 60 seconds (or as long as you can with proper form). Repeat two more times.

I’m not particularly eager to get all the way up (shoulder discomfort, alas), so I do the exercise with my lower arms on the mat.

2. Wall sit

I use wall sits to strengthen my thighs (quadriceps, hamstrings, and butt muscles). This activity helps me rehab from a torn right patellar tendon. Fortunately, no equipment is needed.

1. Stand roughly two feet away from a sturdy wall, leaning against it.
2. Bend your knees and lower your butt. Your knees should form a 90-degree angle. Your body position should look as if you are sitting in a chair.
3. Hold the position for at least 15 seconds. Be sure to keep your hips and shoulders in contact with the wall. Also, keep your knees over your ankles. Don’t lower so much that you put too much pressure on your knees.
4. Perform two or three rounds.

Trust me: Your thighs will get tighter and fatigued.

Optimizing Your Isometric Exercise

Here are some tips for you to get the most out of your isometric exercises:

• Focus on good form. Watch your form to reduce your risk of injury and target your muscles effectively. Once you can’t perform the exercise with proper form, stop.
• Actively contract your muscles. As you perform the exercise, notice your muscles contracting. This attention should help you maintain good form and better muscle activation.
• Breathe. I have to remind myself to breathe during isometric exercises. Makes sure you breathe throughout the activity.
• Please don’t overdo it. Overdoing can lead to injury. Instead, focus on proper form.

Finally, adjust the isometric exercise to your current fitness level. Is 20 seconds too long for your plank? Try ten. You should improve over time.

I will regularly incorporate isometric exercises into my exercise program while tracking my blood pressure. I hope to keep you posted on my anecdotal experience.

The post This Exercise Type May Be Best for Lowering Your Blood Pressure appeared first on Medika Life.

Before you leap to chocoholic status (for hypertension risk reduction), you probably want evidence that previously reported laboratory results translate well into the real world.

Enter a new study from the University of Surrey that illustrates the power of cocoa to reduce high blood pressure. I want to wander a bit through the known health benefits of this nectar of the gods before exploring the provocative new study from the United Kingdom.

The new study has this unwieldy title: “Assessing Variability in Vascular Response to Cocoa With Personal Devices: A Series of Double-Blind Randomized Crossover n-of-1 Trials,” but I hope to analyze it with more accessible language.

Dark chocolate is chock full of nutrients that may benefit your health. Created from cacao tree seeds, it is a potent source of antioxidants. Let’s explore three science-based health benefits of dark chocolate or cocoa.

1. Chocolate can improve cholesterol.

Dark chocolate positively impacts cholesterol by lowering “bad” LDL and improving insulin sensitivity. Let’s look at the evidence, admittedly not high-level.

As reported in a small randomized study in 2014, dark chocolate consumption (supplemented with the flavanol lycopene) significantly reduced levels of total cholesterol, LDL (“bad”) cholesterol, and triglycerides.

The results seem logical. Some types of LDL cholesterol are more likely to oxidize (when contacting free radicals in our body). This oxidation renders the LDL particle reactive, damaging other tissues, including the heart’s artery lining.

Cocoa lowers oxidation-prone types of LDL. With its antioxidants, the food substance enters our bloodstream to protect lipoproteins. We need to be mindful that dark chocolate also contains health-harming sugar.

2. Chocolate might protect your skin from the sun.

You read that correctly: The bioactive substances in dark chocolate may reduce sun-induced skin damage.

One well-done 6-month study involved subjects who consumed a flavanol-rich cocoa beverage. The beverage consumers significantly improved facial wrinkles and skin elasticity compared with the control group.

Before we open a cocoa stand, we should note that not all studies have demonstrated such positive results. Still, when I recently traveled to Kauai (Hawaii), I got in daily dark chocolate, aiming for at least 70 percent cocoa solids with little added sugar.

Of course, I recognize that dark chocolate is no replacement for other forms of sun protection, including sunscreen.

3. Chocolate may boost your brain.

Did you know that dark chocolate may improve your brain functioning? Cocoa rich in flavanols improves brain blood flow, at least in young adults. Consume cocoa, and you may witness improvements in memory, attention, and verbal learning, according to a systematic review from Madrid (Spain).

What about older adults? Can cocoa flavonoids help us maintain cognitive function? The answer is maybe. Lower level evidence comes in the form of a retrospective study showing the substance helped older adults maintain cognitive function (and dropped the chances of progression to dementia). This research study is by no means definitive.

Here is what I previously wrote about the dark chocolate/brain connection:Dark Chocolate and CognitionDark chocolate is chock full of nutrients that can positively affect your health.medium..com.

In the short term, we may get a brain function bump through cocoas compatriots, theobromine, and caffeine. Perhaps these substances are the reason I get a jump-start in brain function.

In summary, cocoa and dark chocolate may improve brain function by increasing blood flow or through the stimulants in the food (such as caffeine and theobromine). Fortunately for me, compared with regular coffee, the caffeine content of dark chocolate is relatively low.

“The greatest tragedies were written by the Greeks and Shakespeare…neither knew chocolate.”
― Sandra Boynton

L’AMUSE-BOUCHE
Chocolate Parmesan Tapioca with a Pan-Seared Scallop

L’ENTREE
Salad with Chèvre Chaud, Honey, and Mint Dressing
Roasted Butternut Squash and Cacao Soup
Oysters with a Mignonette Sauce

LE PLAT PRINCIPAL
Armagnac-and-Chocolate-Infused Daube de Bœuf à la Gascogne
Sweet Potato Curry with Mussels
Chocolate Pasta with a Gorgonzola Cheese Sauce

LA SALADE ET LE FROMAGE
Moules à la Plancha with Chorizo served over a bed of Arugula

Selection of the Château’s Cheeses

LE DESSERT
Mousse au Chocolat spiced with Pimento Chili Peppers and Chocolate Flakes, garnished with Mint.

I spun around on one heel, excited to get prepping. Unbeknownst to me, the rest of the kitchen staff had arrived, their jaws agape as they stared at the menu. As usual, Phillipa was the first to speak up. “That menu looks wicked incredible.”
“I don’t know about adding hot peppers to the mousse au chocolat,” said Jane, and the granny brigade nodded in agreement.
I was so sick of her know-it-all attitude. I knew a thing or two, and I was going to stand by my decision. “The combination has Aztec roots. To honor the fertility goddess, they drank xocolāt, a chocolate concoction spiced with chili pepper and vanilla. It’s delicious and unexpected.”
Jane rolled her eyes. “You’re the chef.”
“I am,” I said, wanting to challenge her. “And this is the menu.”
― Samantha Verant, The Secret French Recipes of Sophie Valroux

Chocolate and the heart — New findings

Back to our original question: Can cocoa — or chocolate act as a medicine for high blood pressure? A new study from the United Kingdom provides real-world evidence that the answer is yes.

The study authors observe that cocoa flavanols can lower blood pressure and arterial stiffness as much as some prescribed medicines. But here’s the rub: The great results have been obtained only in tightly controlled experimental settings.

Commenting in Medscape UK, lead study author Christian Heiss, professor of cardiovascular medicine at the University of Surrey, explains that:

“High blood pressure and arterial stiffness increase a person’s risk of heart disease and strokes, so it is crucial that we investigate innovative ways to treat such conditions.”

“Before we even consider introducing cocoa into clinical practices, we need to test if the results reported in laboratory settings safely translate into real-world settings, with people going about their everyday lives.”

Here’s what the scientists did: The team randomized 11 healthy volunteers (under age 45 years) who consumed either cocoa flavanol capsules or placebo capsules (containing brown sugar) on alternate days. They did one of two randomized sequences over eight consecutive days, with capsules taken each morning before breakfast.

Here are the results of this novel double-blind, randomized cross-over trial, published in Frontiers in Nutrition:

• Both 12-hour systolic blood pressure and pulse wave velocity decreased, the former by an average of 1.4 mm Hg.
• There appeared to be much inter-individual variation in responses and considerable between-day variation in individual responses.
• Blood pressure and arterial stiffness dropped when they had been high at baseline. Those with a low blood pressure measurement in the morning had no benefit from cocoa flavanols.
• The effectiveness peaked within three hours of cocoa flavanol ingestion (with a second, smaller peak about eight hours after consumption).

My take — Chocolate and the new study results

This study showed a small drop in blood pressure and arterial stiffness in everyday life, but only for those with elevations within the normal range. At first, I thought the 1.4 mm Hg drop in blood pressure seemed remarkably small until I noted this observation of the study authors:

“The magnitude of effects, in particular within the first 3 hours, is similar to what standard antihypertensive medications achieve in clinical trials, highlighting the clinical relevance and potential of flavanols for use in clinical practice.”

According to the researchers, the amounts of cocoa flavanols in the study are high but achievable through a regular diet.

Regrettably, the researchers did not obtain blood samples that would have allowed for an analysis of flavanol metabolites. Finally, whether a regular dark chocolate consumption habit results in long-term blood pressure decreases is unknown.

I will close with the usual caveats: Chocolate is rich in calories, sugars, and fat. I consume it in small amounts to dodge extra calories. Of course, dark chocolate alone is not going to be enough.

Don’t forget to move, maintain a healthy weight, watch your salt intake, and check your blood pressure. Hopefully, you will not need medicines to keep your blood pressure healthy.

Do you eat dark chocolate? If yes, what is your favorite? Thank you for joining me today.

The post A Ridiculous Way to Improve Your Heart Health appeared first on Medika Life.

Today, we turn to a new study that examines the impact of adding salt to our food. Extra sodium can raise blood pressure, exacerbating heart disease and stroke risk.

The new research investigation is the first to analyze the relationship between adding salt to our food and early mortality (defined as death before age 75 years).

Added salt and early mortality

Tulane University (USA) researchers looked at the relationship between salt and sodium intake and premature mortality.

They followed study subjects for an average of nine years. Here are the remarkable findings:

Individuals who always added salt to their food had a nearly 1.3-fold (28 percent) increase in the probability of dying prematurely compared with those who never or rarely added salt to their food.

Salt is born of the purest parents: the sun and the sea. — Pythagoras

Now the good news: Increasing intake of fresh fruits and vegetables weakened the link between salt use at mealtimes and early death.

Let’s get more granular: Looking at life expectancy at age 50, adding salt to food appeared associated with a reduction of 2.3 years for men and 1.5 years for women.

The investigators accounted for potential confounding factors, including demographics (age, sex, race), body mass index, tobacco or alcohol use, diet, physical activity, and medical conditions (such as cancer, diabetes, or heart disease).

My take — Added salt and early mortality

I believe this is the first study to analyze the link between adding salt to foods and premature death.

My father died of a stroke, so I am particularly sensitive to anything that increases my risk of cardiovascular disease. After examining everything I ate, I was shocked to see how much salt I consumed. The sauces and marinades appeared chock fall of sodium.

By being careful with added salt at the table, I hope to give myself substantial health benefits. I have also discovered the richness of herbs and spices added to foods made from scratch.

We all have different comfort levels with risk. Have you thought about your salt consumption?

The post Is Your Salt Threatening You? appeared first on Medika Life.

Before we get to the importance of single-leg standing, I have to share with you a stork quote from Neil deGrasse Tyson:

But to measure cause and effect, you must ensure that a simple correlation, however tempting it may be, is not mistaken for a cause. In the 1990s, the stork population of Germany increased, and the German at-home birth rate rose as well. Shall we credit storks for airlifting the babies?

Physicians use many tests to determine the risk of dying early. Got coronary artery disease? Abnormal cholesterol or high blood pressure (hypertension)? You may have a higher risk of early mortality.

But a new study suggests that it may be even riskier for survival if you cannot complete the ten-second one-leg standing test.

Balance and aging

Many of us do not think about balance until we fall. Did you know that balance begins to decline between ages 40 to 50 years? Or that one in three individuals over age 65 suffer a fall yearly?

In the Harvard Health Letter, writers explain that balance is “the ability to distribute your weight that allows you to stand or move without falling, or recover if you trip.”

To balance well, we need to coordinate several body parts, including the inner ear, muscles, eyes, joints, bones, and central nervous system. Problems with any of these can affect your balance.

Medical conditions can also affect balance. For example, conditions impacting balance include:

• Central nervous system disorders: Parkinson’s disease, stroke, multiple sclerosis, and others
• Inner ear conditions: Ménière’s disease is an example of a condition that can cause dizziness and vertigo
• Conditions causing vision distortion: Examples include glaucoma, cataracts, and macular degeneration
• Problems causing weakness in major muscles (especially in the back, abdomen, or thighs)
• Nerve damage in the legs and feet (peripheral neuropathy) can cause us trouble sensing the ground on which we stand or walk.

Other contributors to imbalance include medications (ranging from pain medicines to anxiety medications; others include sleeping pills, antihistamines, and some heart and blood pressure medicines).

Finally, alcohol can affect balance, coordination, and reaction time. Here’s a reminder of the influence of alcohol consumption on balance:How Booze Screws Up Your BalanceMedia Platforms Design Team Sure, you knew it did a number on your liver, not to mention your waistline. But heavy…www.menshealth.com

The Stork Test: Predicting Early Mortality

Researchers from Rio de Janeiro recently reported the results of a study of over 1,700 subjects. The research participants ranged in age from 51 to 75 years (average 61 years), with two-thirds being men.

The researchers asked individuals to stand on one leg, with the front of the free leg resting on the back of the opposite leg. The subjects’ arms dangled by their sides as the subjects gazed straight ahead.

Each subject had up to three chances and could use either leg. Here are the results: About one in five could not complete the task. The stand-on-one-leg failure rate increased with age:

Age 51 to 55 — Five percent failed

Age 56 to 60 — Eight percent failed

Age 61 to 65 — 18 percent failed

Age 66 to 70 — 37 percent failed

Age 71 to 75 — 54 percent failed

After adjusting for age, sex, and underlying health,

The inability to balance on one leg for ten seconds appeared associated with an 84 percent heightened risk of dying over a median follow-up time of seven years.

The Stork test: Practical observations

Writing on Healthline.com, Dr. Anat Lubetzky of the New York University Department of Physical Therapy offers that “balance should be included when [caregivers] check for vital signs. Balance is one indicator of general health.

Dr. Lubetzky gives us some practical guidance, explaining that “typically, a person in their 50s should be able to balance on one leg for around 40 seconds. Someone in their 60s is looking at 20 seconds, and someone in their 70s is around ten seconds.”

The study illustrates an association between balance troubles and early mortality; however, the research does not establish a causal relationship.

Among those that failed the balance test, there appeared to be a higher proportion of individuals with heart disease, obesity, high blood pressure (hypertension), or unhealthy blood fat profiles. Moreover, the poor balance group had triple the rate of diabetes.

Did you try the Stork test (One tip: Gaze at a fixed point in the distance)? If so, how did you fare? Thank you for joining me in this look at balance, the so-called Stork test, and health. Oh, one more thing:

Improving your balance

Easy ways to improve your balance:

https://www.health.harvard.edu/staying-healthy/easy-ways-to-improve-your-balance

The post 10 Seconds to Predict Your Mortality appeared first on Medika Life.

Do you eat chocolate? I avoid commercial milk chocolate with its milk, sugar, cocoa butter, and small volumes of cacao. My preferred chocolate form, dark chocolate, has much more cacao and less sugar than its milk chocolate counterpart.

Let’s explore some of the potential cardiovascular upsides of consuming dark chocolate. We’ll look at some nutritional information and how much dark chocolate you should eat (and no, the answer is not all of it).

Chocolate and blood pressure

Regular consumption of dark chocolate may lower your chances of suffering from cardiovascular disease. For example, regularly eating dark chocolate can lower your blood pressure.

How does dark chocolate work its magic to lower blood pressure? Dark chocolate contains flavonoids, a substance that can stimulate nitric oxide production in your body.

The upside of this nitric oxide production? Nitric oxide results in widening blood vessels, which translates to better blood flow and lower blood pressure.

Here are the results of a small study from Iran looking at the effects of eating dark chocolate on 60 subjects with high blood pressure and type 2 diabetes.

Those who consumed 25 grams of dark chocolate daily for eight weeks had significantly lower blood pressure than individuals who ate the same amount of white chocolate.

Chocolate and cholesterol

“Your hand and your mouth agreed many years ago that, as far as chocolate is concerned, there is no need to involve your brain.”
― Dave Barry

Other compounds in dark chocolate target cholesterol; polyphenols and theobromine can lower “bad” low-density lipoprotein (LDL) cholesterol levels and increase “good” high-density lipoprotein (HDL) cholesterol.

Here’s some evidence: A 2017 clinical trial discovered that adding almonds, cocoa, and dark chocolate to the usual American diet (taking care not to exceed recommended daily calorie totals) improves lipid profiles.

The study authors volunteer that putting almonds, dark chocolate, and cocoa into your diet (without exceeding energy needs) may drop your heart disease risk. Together, almonds and dark chocolate lowered the number of small LDL particles.

Thank you for joining me today.

The post Three Heart Benefits of Dark Chocolate appeared first on Medika Life.

The Environmental Working Group is a non-profit organization that aims to improve our environment-related health. The group recently analyzed 39,000 US Department of Agriculture tests of 47 fruits and vegetables.

The bad news? Nearly 70 percent of conventional produce contains pesticide residues. Particularly striking that virtually all apples, cherries, nectarines, and peaches contained at least one pesticide.

Rather than focus on the “dirty dozen” fruits and vegetables, today, we turn to the so-called Clean 15 produce list. First, a disclosure: The Environmental Working Group receives funding from several prominent organic marketers.

Fruits and vegetables — the clean 15

Nearly 70 percent of the Clean Fifteen fruit and vegetable samples contained no pesticide residues. Can you guess the cleanest? If you offered avocados and sweet corn, you are spot on; fewer than two percent of the samples had pesticides.

I recently wrote about some of the upsides of avocado consumption:

Are Avocados A Weapon to Dodge a Heart Attack?AVOCADOS APPEAR TO BE ONE MORE TOOL to reduce your heart attack risk. A new study suggests that this fruit — known for…medium.com Could Phytochemicals in Avocados Protect Against Cancer?I love indescribable things, like the taste of an avocado or the smell of a gardenia. — Barbra Streisand.medium.com

Let’s turn to the whole list of so-called clean fruits and vegetables.

1. Avocados

2. Sweet corn

3. Pineapple

4. Onions

5. Papaya

6. Sweet peas (frozen)

7. Asparagus

8. Honeydew melon

9. Kiwi

10. Cabbage

11. Mushrooms

12. Cantaloupe

13. Mangoes

14. Watermelon

15. Sweet potatoes

Fruits and vegetables — Study methods

The Environmental Working Group analyzed over 44,000 samples taken by the United States Food and Drug Administration (FDA) and the US Drug Administration.

Before testing the produce for pesticides, the researchers prepared each fruit or vegetable like regular folks might do, including rinsing produce with edible peels and peeling those with inedible peels.

Whether the fruit or vegetable is on the clean or dirty list, I always wash produce before peeling, cutting, or eating it. Why? I am not as concerned about the pesticides as getting enough produce into my diet. My eagerness to wash is that produce can be covered in bacteria, leading to food poisoning.

Did you know that produce causes nearly half of all foodborne illnesses? By contrast, meat and poultry are responsible for 22 percent of cases in the United States.Fruits and vegetables poison more Americans than beef and chickenEvery year, millions of Americans get sick from what they eat and drink. But it’s not always the foods you’d…www.vox.com

What is your approach?

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