Many young people are dying today of heart attacks and strokes. And these people aren’t necessarily unhealthy. Health coach Luke Coutinho recently when live on Facebook to talk about why many young people are dying of sudden heart attacks and strokes. When it comes to heart attacks, cholesterol is given the main importance.
Many people are under the impression that high levels of cholesterol and triglycerides are the reason behind their heart attack. The reason behind heart attack is also a poor lifestyle. There are multiple factors in our lifestyle which can contribute to heart attack. This is includes the amount of sleep we get on a daily basis, the food we eat, how much exercise we do, and much more.
Inflammation and oxidative damage
According to Luke, the main reasons behind heart attacks is inflammation and oxidative damage in the heart, blood vessels, endothelial lining, arteries, etc. He stresses on the fact that heart attacks cannot always be blamed on cholesterol levels. While maintaining healthy cholesterol levels is important for the body, there are other reasons for heart attacks and stroke as well.
Inflammation and oxidative damage is caused by the free radicals from the food that we eat, the air that we breathe and several lifestyle choices that we make.
1. Industrial oil
Luke draws attention towards the refined oil market and talks about how they are a contributing factor to increased cases of heart attacks. Refined vegetables oils are rich in omega 6 fatty acids. Omega 6 is detrimental to health as it causes inflammation and oxidative stress in the body. Luke says that choosing the right kind of oil is extremely important for heart health. It is also important to focus on the right quantity of refined oil in case healthy varieties of oil like mustard oil, groundnut oil or ghee are not available in your vicinity.
2. Processed and packaged food
Processed and packaged foods too are contributing to increased rates of heart attacks and stroke. This is again because this packaged and processed food is made with low-grade refined oil which increases inflammation and oxidative damage in the body. Eating out foods in restaurants is not bad, if done once in a while. But making it a regular affair can be really unhealthy for the body in the long run.
3. Consume more saturated fats
Saturated fats are present in desi ghee, coconut oil, egg yolks and nuts. All these are good fats or essential fatty acids which are good for heart health. Consuming nuts like peanuts, almonds, cashews and pistachios on a regular basis can be good for heart health. The American Heart Association has admitted that saturated fats are not the cause behind heart attacks. Consuming these saturated fats in moderation is going to help in preventing risks of heart attacks.
4. Be careful of sugar and carbohydrates
In order to prevent heart attacks, people need to be careful about their intake of sugar and carbs. Both of them can contribute to inflammation and an increased risk of heart attack. Sugar and simple carbs contribute to a spike in blood sugar levels and thus increase risk of heart attack. However, there are good carbs and bad carbs. Complex carbs like dosas, idlis, rotis, rice, etc are all healthy carbs and can be included in your diet for good health and preventing risk of heart attack. People who give up on these complex carbs end up being deficient in Vitamin K2 – which can result in calcification of arteries.
5. Consume omega 3 fatty acid
Omega 3 fatty acid is an important and extremely healthy fatty acid for the heart. It is available in fatty fish, flax seeds, walnuts and basil seed to name a few. Consumption of omega-3 fatty acid is important to cut down your risk of heart disease.
6. Sedentary lifestyle
People who live a sedentary lifestyle are most prone to risks of heart attacks. Luke says that sitting excessively is like smoking. The human body has not been designed to sit. Working out for 1 hour in the gym and sitting throughout the day is known as being sedentary active. People should make sure they are active throughout the day. Risks of heart attacks are more in people who live a sedentary lifestyle.
7. Quit smoking
Everyone is aware of the health hazards of smoking. While everyone makes their choice when it comes to smoking, the passive smokers are at risks of heart attacks. Smoking contributes to both inflammation and oxidative damage in the body.
Using the right kind of salt is also important for preventing risks of heart attacks. Refined varieties of salt can create inflammation in the body. You can opt for switching to pink or rock salt, but make sure that is done under complete medical supervision.
Taking less stress is an important aspect of preventing heart attacks. Everyone is living a stressful life, but that doesn’t necessarily mean that you let it affect your health. Indulge in activities that make you feel better and positive. Meditate, exercise, do yoga. Change your attitude towards stress in order to prevent risks of heart attacks.
10. Lack of sleep
Believe it or not, lack of sleep can do much more to your body than you ever thought it would do. And yes, it can increase your risks of heart attack. No matter what, never sacrifice on your sleep. Work towards achieving success by maintaining your health. Sleeping is important for heart health because when you sleep, the heart gets a break and works lesser. The heart is a muscle and it needs recovery. Sleeping less creates hormonal turmoil in the body the next day. Lack of sleep also increases your insulin resistance, thus making you more prone to type 2 diabetes.Courtesy NDTV
If You’re In Your 50s/60s, Eat This Much Protein Every Day
Protein is an essential mineral required for building muscle mass. It is a nutrient popular for weight loss, thanks to its appetite reducing and fullness promoting properties. Everyone from children in their growing age to older adults need protein, as it is the building block of human body which strengthens bones and builds muscle mass. People above 40 or 50 or those in their 60s also need protein to prevent loss of muscle. Nutritionist Nmami Agarwal says that since protein is publicised for its benefits on bone health, it is as important as calcium and Vitamin D for older adults.
How much protein is required for people in their 50s/60s?
Ask her about the amount of protein intake that is recommended for people above 50, 60 and she says, “55-60 gms of protein per day is the recommended intake of protein for 50, 60 plus. Protein helps in healing of tissues, a process which slows down in old age. Also, we have to keep in mind that, protein levels should not exceed these recommendations, as kidneys may not be able to perform optimally around that age. However, 55-60 gms of protein is recommended on daily basis to maintain muscle and bone health.”
However, apart from protein, people above the age of 50 and 60 require other nutrients like Vitamin A, D, iron, calcium and fibre as well. Diet requirements change as you age and including the right kind of foods in your diet can help you have a healthy old age. ” Fibre is key for good digestion and prevention of constipation. Fresh fruits and vegetables are rich in fibre. Examples of iron-rich food includes eggs, bread, green vegetables, and breakfast cereals. Calcium-rich food is important to prevent osteoporosis. Soy, tofu, and green leafy vegetables like broccoli have a good amount of calcium. Other essential vitamins for old age are Vitamin A and D. Also, people above the age of 60 should cut down intake of salt in order to reduce risk of heart disease,” recommends Nmami.
Lifestyle tips for the 50, 60 plus
- Eat nutrient rich foods only. Every time you eat, consider it as a chance to nourish your body. Vitamins, minerals, fibre, protein are all important for people of this age group.
- Try to maintain a healthy weight by being physically active and having a balanced diet. Exercise regularly. Go for brisk walking every day, do yoga and also some strength training to maintain a healthy weight. These exercises can help maintain strength and promote cardiovascular health. They can reduce your stress levels and help you have a positive outlook towards life.
- Keep yourself well hydrated. Make sure you drink sufficient water every day. It is also an effective way to maintain hydration levels. You can also eat more hydrating foods like watermelon, cucumber, banana, milk, strawberries, etc. Good hydration levels will improve your immunity at old age.
4.Quit on caffeine to keep away from harmful toxins.
(Nmami Agarwal is nutritionist at Nmami Life)
Plant cellulose may be used to create bone implants
Scientists have used plant cellulose to develop a strong, lightweight sponge that could be used as bone implants of the future. Researchers from the University of British Columbia (UBC) and McMaster University in Canada have developed an airy, foamlike substance that can be injected into the body and provide scaffolding for the growth of new bone. It is made by treating nanocrystals derived from plant cellulose so that they link up and form an aerogel that can compress or expand as needed to completely fill out a bone cavity.
“Most bone graft or implants are made of hard, brittle ceramic that doesn’t always conform to the shape of the hole, and those gaps can lead to poor growth of the bone and implant failure,” said Daniel Osorio, a PhD student at McMaster. “We created this cellulose nanocrystal aerogel as a more effective alternative to these synthetic materials,” said Osorio.
Researchers worked with two groups of rats, with the first group receiving the aerogel implants and the second group receiving none. Results showed that the group with implants saw 33 per cent more bone growth at the three-week mark and 50 per cent more bone growth at the 12-week mark, compared to the controls. “These findings show, for the first time in a lab setting, that a cellulose nanocrystal aerogel can support new bone growth,” said Emily Cranston, a professor at UBC.
The implant should break down into non-toxic components in the body as the bone starts to heal. “We can see this aerogel being used for a number of applications including dental implants and spinal and joint replacement surgeries,” said Kathryn Grandfield, at McMaster. “And it will be economical because the raw material, the nano-cellulose, is already being produced in commercial quantities,” said Grandfield.
Skin diseases more prevalent than thought: Study
Skin diseases may be much more prevalent than thought, but many affected people do not consult a physician, a study has found.
The published in the Journal of the European Academy of Dermatology and Venereology estimated the prevalence of skin diseases outside the typical medical setting.
To include people who never or rarely seek medical aid, the study did not rely on health insurance data, but rather on data collected at the Munich Oktoberfest in Germany.
Screening examinations were performed randomly on participating visitors by researchers from University of Munich in Germany. Of the 2,701 individuals in the study, at least one skin abnormality was observed in 1,662 of the participants (64.5 per cent). The most common diagnoses were actinic keratosis (26.6 per cent), rosacea (25.5 per cent), and eczema (11.7 per cent). Skin diseases increased with age and were more frequent in men (72.3 per cent) than in women (58.0 per cent).
Nearly two-thirds of the affected participants were unaware of their abnormal skin findings.
“Skin diseases might be even more prevalent than previously thought. Considering their significant impact on individual, family, and social life as well as their heavy economic burden caused by inadequate self- or non-physician treatment, the public health importance of skin diseases is underappreciated,” said Alexander Zink, of the Technical University of Munich. “Information and awareness campaigns are needed to better address this neglected issue and to reduce the global burden of skin diseases,” said Zink.