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6 Ways To Reduce Heart Inflammation Without A Statin

The Kashmir Monitor

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One of the most intricate parts of your body after the brain is the heart. To sustain a healthy life, you need to maintain a healthy heart. There are several reasons which lead to heart problems and, heart inflammation is one of them. Statins are drugs which are popularly used for preventing coronary heart diseases, stroke and other harmful effects of cholesterol in the body. However, statins are not as helpful for reducing inflammation of the heart. So in this article, we will talk about ways to reduce heart inflammation without a statin. Keep reading…
Here are 6 ways to reduce heart inflammation without a statin:
1. Enough sleep
Getting enough sleep can help in reducing heart inflammation. Poor sleep quality increases risk of cardiovascular and coronary disease. Minimum 7 to 8 hours of sound sleep is necessary to prevent heart inflammation and is essential for normal functioning of your body. Similarly, too less or too much of sleep can increase inflammation of heart.
2. Stop smoking
Presence of nicotine in cigarettes is a significant agent for causing inflammation and heart disease. Tobacco smoke is the sole notable source of toxic chemical exposure to the human body. Tobacco is a risk factor for cardiovascular disease, as it stiffens the arteries. Quitting smoking can not only help you from heart inflammation, it can also reduce risk of cancer and asthma.
3. Mediterranean diet
A Mediterranean diet is nothing but a diet from Mediterranean countries like Spain, Morroco, France, Israel that incorporate high consumption of vegetables, legumes, whole grains, with extra-virgin olive oil or nuts. This diet can help in reducing occurrence of major cardiovascular incidents among people at high risk of heart diseases. Inculcate the habit of adding these foods in your diet to prevent heart inflammation.
4. Daily exercise
No food or medicine can help you to stay healthy until you start to exercise. Your body requires at least 30 to 45 minutes of exercise in a day to control proper bodily functions. Cycling, running, jogging, brisk walking, yoga or minimal workout can help in bringing notable changes in the way your body works. Regular exercise is also remedial in warding off chronic conditions like diabetes, depression, and obesity.
5. Narrow middle size
Excessive weight around the midsection can increase inflammation which can lead to heart disease. Under usual circumstances, men gain weight around the belly and women gain weight near the hip area. Reducing a few inches off the waist and extending activity schedule can go a long way in terms of keeping you healthy. You can manage weight with a balanced diet, proper sleep and regular exercise.
6. Reduce stress
Your body releases cortisol hormones when under a high level of stress which influences heart inflammation. Exercising on a daily routine, relaxing breathing techniques, yoga, and meditation are all effective ways of reducing stress. Listening to music, reading a nice book, painting or watching a good movie can also help in reducing stress.


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Health

Higher salt intake can cause gastrointestinal bloating, says study

The Kashmir Monitor

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People report more gastrointestinal bloating when they eat a diet high in salt, a study has found.

Researchers at the Johns Hopkins Bloomberg School of Public Health in the US re-analysed data from a large clinical trial conducted two decades ago, and found that high sodium intake increased bloating among trial participants.

“Bloating is one of the leading gastrointestinal complaints in the US and can be exacerbated in some people by a high-fiber diet. Our results suggest that they might be able to reduce that bloating, without compromising on healthy fiber, by lowering their sodium intake,” said Noel Mueller, senior author of the study.

 

Bloating is estimated to affect up to a third of US adults overall, and more than 90 per cent of those with irritable bowel syndrome, according to the study.

Bloating features a buildup of excess gas in the gut. The production of gas can be attributed to gas-producing gut bacteria breaking down fiber. There is also some evidence that sodium can stimulate bloating.

The study, published in the American Journal of Gastroenterology, is the first to examine sodium as a cause of bloating in the context of low- and high-fiber diets.

The study analysed data from the DASH-Sodium trial, conducted at four clinical centres during 1998-99. It tested the DASH diet, a high-fiber diet which is relatively low in fat and high in fruits, nuts, and vegetables, against a low-fiber control diet.

Each of the two diets was tested at three levels of sodium, and the 412 participants all had high blood pressure at the trial start.

The trial was set up chiefly to determine the effect of dietary sodium and other factors on blood pressure, but included data on participants’ reports of bloating — data that Mueller and his colleagues analysed for the new study.

The team found that prior to the trial, 36.7 per cent of the participants reported bloating, which is more or less in line with national surveys of bloating prevalence.

They found too that the high-fiber DASH diet increased the risk of bloating by about 41 percent, compared to the low-fiber control diet — and men were more susceptible to this effect, compared to women.

But the scientists also determined that sodium was a factor in bloating. When they combined data from the DASH and control diets, and compared the highest level of sodium intake to the lowest, they found that the high-sodium versions of those diets collectively increased the risk of bloating by about 27 per cent compared to the low-sodium versions.

The key implication is that reducing sodium can be an effective way to reduce bloating — and in particular may be able to help people maintain a healthy, high-fiber diet.

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Health

Second-hand smoking dangerous:study

The Kashmir Monitor

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A recent study has discovered a link between second-hand smoking and development of chronic kidney disease (CKD).

The study, published in the Clinical Journal of the American Society of Nephrology, found out that exposure to second-hand smoking increases the risk of various diseases and the researchers investigated the link between exposure to second-hand smoking and CKD.

The study included 131,196 never-smokers who participated in the Korean Genome and Epidemiology Study from 2001 to 2014. Participants were classified into 3 groups based on the frequency of second-hand smoke exposure as assessed with survey questionnaires: no-exposure, less than 3 days per week of exposure, and 3 or more days per week of exposure.

 

Participants with less than three days per week and those with three or more days per week of exposure had 1.48-times and 1.44-times higher odds of having CKD when compared with participants with no second-hand cigarette exposure

“Second-hand smoke exposure at home or in the workplace is still prevalent despite legislative actions prohibiting public smoking.

This exposure was found to be clearly related with CKD, even with less-frequent amounts of second-hand smoke exposure,” said Jung Tak Park, the lead researcher.

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Health

Vitamin C may lower BP, sugar levels in diabetics

The Kashmir Monitor

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Taking vitamin C supplements can help diabetics by lowering elevated blood sugar levels throughout the day, a study has found.

The research, published in the journal Diabetes, Obesity and Metabolism, also found that vitamin C lowered blood pressure in people with type 2 diabetes, suggesting benefits for heart health too. According to Glenn Wadley from Deakin University in Australia, the results may help millions currently living with the health condition.

”We found that participants had a significant 36 per cent drop in the blood sugar spike after meals. This also meant that they spent almost three hours less per day living in a state of hyperglycaemia,” Wadley said. “This is extremely positive news as hyperglycaemia is a risk factor for cardiovascular disease in people living with type 2 diabetes,” he said.

 

“We also found that the proportion of people with hypertension halved after taking the vitamin C capsules, with both their systolic and diastolic blood pressure levels dropping significantly,” Wadley added. The dose of vitamin C used in the study was about 10 times the normal dietary intake and readily available from most health food stores, researchers said.

“Vitamin C’s antioxidant properties can help counteract the high levels of free radicals found in people with diabetes, and it’s encouraging to see this benefits a number of the disease’s common comorbidities, such as high blood pressure,” he said. “While physical activity, good nutrition and current diabetes medications are standard care and very important for managing type 2 diabetes, some people can find it tough to manage their blood glucose levels even with medication,” he added.

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