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7 Strategies to Live a Heart-Healthy Lifestyle

Keeping your heart healthy is something you can work on every day. When you choose healthy behaviors, you can lower your heart disease risk while also preventing other serious chronic conditions like Type 2 Diabetes and some types of cancer.
 
Here are 7 tips to get you started: 

Learn your health history

Know your risks and talk to your family and doctor about your health history.

Eat a healthy diet

Make healthy food choices like more fruits, vegetables, whole grains, lean meats, and low-fat dairy products. Eat less salt, saturated fat, and added sugar.

Move more, sit less

Get at least 150 minutes of moderate-intensity aerobic activity every week, plus muscle-strengthening activities at least 2 days a week.

Quit smoking

Smoking can decrease blood flow throughout your body and lead to high blood pressure.

Take medicines as directed

If you take medicine to treat high cholesterol, high blood pressure, or diabetes, follow your doctor’s instructions carefully. Always ask questions if the information is unclear. 

Rethink your drink

Substitute water for sugary drinks to reduce calories. If you drink alcohol, do so in moderation by limiting consumption to no more than 1 drink a day for women (2 for men) on days that alcohol is consumed.

Monitor your blood pressure at home

Self-measured blood pressure monitors are easy and safe to use, and your doctor can show you how to use one if you need help.


 
Reference:
 
Chronic Disease, Heart Health by NCCDPHP, CDC

Nutrients that Support Immune Function

Getting enough nutrients from food and supplements is vital for the health and function of the immune cells. These nutrients help the immune system in several ways: working as an antioxidant to protect healthy cells, supporting growth and activity of immune cells, and producing antibodies.

Studies show that those who are poorly nourished are at a greater risk of bacterial, viral, and other infections.

Learn more about how key nutrients support immune function.

1. Vitamin C – stimulates the formation of antibodies and the activity of white blood cells

2. Iron – a component of enzymes critical for immune cell function.

3. Vitamin A – helps protect against infections by keeping skin and other body tissues healthy.

4. Vitamin D – helps regulate antimicrobial proteins that can directly kill pathogens.

5. Vitamin E – protects the integrity of cell membranes.

6. Zinc – needed for wound healing and supports immune response.

References: 

Support your immune function with good nutrition, by Mayo Clinic.

Nutrition and Immunity, Harvard Education

Preventing Gassy Abdominal Pain due to Belching and Bloating

Swallowed air accumulating in the stomach can either move up and lead to belching or move into the small intestine and pass out as rectal gas (flatus).

Meanwhile, bloating refers to the uncomfortable sense of fullness in the upper abdomen. This can be due to the accumulation of gas and/or undigested food in the digestive tract. Gas that accumulates in the digestive tract can result in abdominal pain which may also radiate up to the chest. 

Here are some tips to prevent accumulation of unwanted gas in the abdomen that may lead to belching and/or bloating:

1. Avoid intake of carbonated beverages such as soda and beer.


2. Avoid intake of cauliflower, broccoli, cabbage, beans, and bran; these vegetables contain difficult to digest carbohydrates which are converted by the gut bacteria to gas.


3. If you are lactose intolerant, intake of milk and other dairy foods should be avoided; non-dairy alternatives such as soy or almond milk may be taken instead.


4. Avoid sugar-free chewing gum or hard candies; these food items may contain mannitol or sorbitol as sweeteners which can cause flatulence.


5. Keep a symptom diary to track down and eliminate the food items that could be triggering your belching and bloating.


6. If weak abdominal muscles are suspected as a possible cause of abdominal distension, abdominal-tensing exercises may be helpful.

If symptoms fail to adequately respond to the non-medical strategies mentioned above, a consultation with your doctor should be sought for prompt diagnosis and management with appropriate medications.

Drugs such as simethicone with digestive enzyme preparations, charcoal tablets, prokinetics, antispasmodics and antibiotics may also be considered depending on the assessment of your doctor.


Reference:

Modi, R and Levitt, M. Belching, bloating, and flatulence. American College of Gastroenterology. July 2013.

Disclaimer:

No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor.

Tips to Avoid Leg Cramps

The sudden, involuntary, and intense muscle pains affecting your calf, foot or thigh are what we refer to as leg cramps. Sometimes the cramp may cause your leg to spasm or tighten uncontrollably.

Although leg cramps can strike at any time, they become more common as people age. Among people over 60, almost half report having leg cramps, while about a third say they are awakened by cramps at night, and 15% report weekly episodes.

Here are some tips to prevent painful episodes of leg cramps:

1. Exercise your legs.

2. Stretch your muscles before and after you exercise to improve flexibility.

3. Stay hydrated; drink 6-8 glasses of water each day and don’t take in as much alcohol and caffeine.

4. Sleep in a proper position; use pillows to keep your toes pointed upwards if you sleep on your back, or if you lie on your front, try hanging your feet over the end of the bed.

5. Gently stretch your leg muscles before you go to sleep.

6. Keep blankets and sheets loose around your feet so that your toes are not distorted.

7. Wear shoes that fit you well and support your feet.

8. Consider taking daily Vitamin B complex; studies suggest that taking a capsule daily containing B vitamins may prevent cramps. 

If your leg cramps persist despite the strategies above, a consultation with your doctor should be sought so that your condition will be promptly managed with appropriate medications.

References:

Is there hope for leg cramp sufferers? Harvard Health Publishing. 14 February 2017

Leg cramps. Cleveland Clinic. 3 August 2020

Disclaimer:

No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor.

The Importance of Micronutrients

Micronutrients, often referred to as vitamins and minerals, are vital to the healthy development of the body, well-being, and disease prevention. However, not everyone manages to eat a healthy diet. Dietary supplementation can play an important role when nutritional requirements are not met through diet alone.

Though micronutrients are only needed by the body in small amounts, their impact on our health is critical. Therefore, regularly taking the recommended amount is important. Failing to maintain even those small quantities required by the body may cause severe and even life-threatening conditions.

Some of the functions of essential micronutrients are outlined below:

Vitamin B6

Vitamin B6 is important for normal brain development and for keeping the nervous and immune systems healthy.

Iron

Iron is the essential component of hemoglobin, the compound which allows red blood cells to deliver oxygen to the different parts of the body.

Vitamin A

Vitamin A supports healthy eyesight, skin, and immune system functions.

Vitamin D

Vitamin D is important in building strong bones by helping the body absorb calcium.

Vitamin C

Vitamin C plays a role in wound healing and controlling infections. It is a powerful antioxidant that can neutralize free radicals that are harmful to the body.

Vitamin E

Its main role is to act as an antioxidant, scavenging “free radicals” that can damage body cells. Vitamin E also enhances the immune function and prevents clots from forming in the arteries.

Zinc

Zinc promotes immune system functions and helps the body resist infectious diseases including diarrhea and pneumonia.

References: 

https://www.cdc.gov/nutrition/micronutrient-malnutrition/micronutrients/index.html

https://www.health.harvard.edu/staying-healthy/micronutrients-have-major-impact-on-health

www.hsph.harvard.edu/nutritionsource/vitamin-c/

https://www.mayoclinic.org/drugs-supplements-vitamin-b6/art-20363468

4 Vitamins to Take Note of for a Healthy Skin

Taking care of your skin should be an essential part of your health regimen.

Our skin needs the right balance of nutrients to do its main job as a barrier that protects the rest of our body. To help keep our skin looking good from the outside, we should feed it well from the inside. 

It is essential that we take right vitamins to supplement our diet as good skin care starts with proper nutrition.

Below are four vitamins to take note of for a healthy and glowing skin.

Vitamin D

Vitamin D, commonly called the sunshine vitamin, is a fat-soluble vitamin essential in the absorption of calcium, magnesium, and phosphate. When our skin absorbs sunlight, cholesterol is converted to Vitamin D.

It is then taken up by our liver and kidneys and transported throughout the body to make healthy cells. This includes the skin, where Vitamin D plays an important role in skin tone.

Vitamin C

Also known as ascorbic acid, Vitamin C is a water-soluble vitamin naturally found in fruits and vegetables.

The antioxidant properties of Vitamin C and its role in collagen synthesis make Vitamin C vital for skin health.  Potential benefits from this nutrient include diminishing the appearance of fine lines and wrinkles as well as making the skin look youthful and plump. Adding Vitamin C to your health regimen will not only brighten your complexion but will also protect you against skin damage caused by sun exposure and free radicals. 

Vitamin E

Vitamin E is a fat-soluble nutrient with potent antioxidant properties. Vitamin E helps support the immune system, and skin health. It is also beneficial in reducing skin damage from ultraviolet light, pollution, and free radicals. 

Vitamin A

Vitamin A is a fat-soluble vitamin required in the proper development and functioning of our skin, eyes, respiratory tract, immune system, and other parts of the body. Vitamin A stimulates the production and maturation of new cells. This is particularly important for the skin which constantly needs to replace the dead cells it sheds away.

Vitamin A is also known for its antioxidant properties that serve to protect the skin from pollutants and free radicals.

References: 

Getting the right vitamins

Harvard education listing of vitamins: August 31, 2020

Practical Pointers for Mouth Sores

Sores or irritations in the mouth, gums, tongue or lips could cause pain and discomfort specially when eating and talking. Though some sores may resolve on their own, some cases need careful attention as they could indicate viral, fungal or bacterial infections, trauma, dehydration, allergy or nutritional deficiencies.

Here are some pointers on how to deal with mouth sores:

1. Boost your immune system by having adequate rest, sleep, exercise and balanced diet.

2. Take supplements containing B Vitamins, Zinc and Iron, as deficiency of any of these nutrients could cause sores in your mouth.

3. Practice oral hygiene. Use soft bristled toothbrush to gently clean your teeth. You may also use gentle oral gargles and mouth rinse.

4. Stay hydrated by drinking plenty of fluids.

5. Avoid spicy food, and acidic fruits and juices that may irritate the tissues of the mouth and aggravate the pain.

6. Use mouth sprays containing propolis. Propolis is a naturally-sourced substance which helps soothe the inflamed area and reduce pain and inflammation.

7. Avoid cigarette smoking and heavy alcohol drinking 

For persisting or worsening symptoms, it is always best to consult your doctor as some sores could indicate an underlying health condition that would warrant medical treatment.

Beating Oral Infections with Bee-sourced Propolis

A dry, scratchy, or painful throat could be one of the disturbing sensations some may feel during this global pandemic.  A sore throat, which could be a flag for an onset of flu, is one of the most common ailments that affect people and is often associated with bacterial or viral infection, change in weather conditions, intake of certain foods or exposure to air pollutants. Sore throat is listed as one of the very first complaints felt by those who had the new coronavirus disease or COVID-19.  Given the serious threat of COVID- 19 to health, everyone gets so mindful of any discomfort affecting the oral cavity while trying to anticipate anything that could indicate an infection.

Going Natural

Many respiratory illnesses usually start from the mouth, which makes oral health care a paramount concern of everyone.  Nowadays, one’s hygiene regimen involves enormous attention to the care of the mouth and throat.  While there are numerous medicines and chemical-laced antiseptics recommended for oral infections, no one could go wrong in turning to nature’s produce to avoid such illnesses. 

An age-old plant-derived substance that has, for thousands of years, been used widely as food supplement and has been recently propelled to the front-line of oral care is Propolis, nicknamed “bee glue”.  Propolis, a resin or wax-like substance gathered by honeybees from plants, is a complex mixture of numerous substances known to deliver multiple health benefits.  Since the times of ancient Egyptians and Romans, the compound Propolis has been applied to heal sores in the oral cavity due to its recognized anti-bacterial, antiviral, antifungal, and anti-inflammatory properties.

Some bioactive substances in propolis such as the flavonoids pinocembrin, galangin, and caffeic acid phenylester make it multifunctional in promoting oral health and in protecting the mouth and throat from infections.  Being a substance produced by bees from plants, propolis oral spray is as natural as it could be in protecting the oral cavity against infections.

In March 2020, the need to administer natural products that deliver antiviral activity for the protection against the SARS-COV-2 was underlined by Seif Salah Mohamed, an immunologist from Alexandria University in Egypt.  “Finding a potential natural agent may help in mitigating the impact of COVID-19 global threat,” said Mohamed.

Antimicrobial and Healing Properties

The oral cavity is a home to a great number of bacteria that are only waiting for the opportunity to cause infection when the body’s immune system becomes weak or when there are breaks in tissue barriers.  Propolis generally works against a broad range of gram positive and gram-negative bacteria, viruses, and fungi.

In a 2019 review done by microbiologists Izabela Przybylek and Tomasz Karpinski, which looked at the influence of propolis on more than 600 bacterial strains, it was found that a wide range of bacteria are susceptible to propolis extracts including the leading cause of bacterial throat infection, Streptococcus pyogenes, as well as other disease-causing bacteria like Staphylococcus aureus, S. mutans and S. pneumoniae. 

In terms of antiviral activity, propolis has also been found to inhibit viruses as shown in a 1990 study led by microbiologist Maurizia Debiaggi wherein viral replication and infectivity of Herpes Simplex Virus 1, Herpes Simplex Virus 2, TK Herpes Virus, and Human Adenovirus were inhibited by specific propolis flavonoid components like quercetin and chrysin.

Recognizing the ability of locally applied propolis to beat mouth infections, dentists Dr. Mahboobe Dehgani and his team did a study in 2019. Results showed that naturally derived propolis and the chemical antiseptic chlorhexidine led to equivalent improvements on dental plaque, gum and periodontal status hence making propolis an appropriate alternative without the unpleasant effects of chlorhexidine.

Additionally, propolis also helps in reducing pain and healing wounded tissues including that of the throat.  In a 2018 study by otorhinolaryngologists led by Dr. Jeong Hwan Moon of South Korea, patients treated with propolis-based gargles after tonsil surgery had significantly less pain and had better wound healing compared to those using plain water gargles.

In many parts of the world, Propolis based oral spray is commonly used to relieve pain, to soothe sore and irritated throat, to reduce oral cavity irritations, stomatitis, gingivitis, and other various periodontal diseases as well.

Boosting the Body’s Immune Defense 

The body’s immune system is responsible for its defense against foreign invaders such as bacteria, viruses and fungi that cause infections.  Very recently in May 2020, a group of researchers led by Mohammed Iddir published a study wherein they wrote: “It should be noted that a close relationship between inflammation and oxidative stress exists.  High production of free radicals at the site of infection by immune cells such as macrophages, triggers oxidative stress.”8  Protection from the damaging effects of these free radicals can be afforded by antioxidants.  Propolis, owing to its polyphenol and flavonoid contents, is recognized for its potent antioxidant activity.  In a 2019 study published in Nutrients, Dr. Andrea Braakhuis shared: “The antioxidant activity of propolis and its constituents has been well documented, with the vast majority of outcomes demonstrating a reduction in oxidative stress markers.”

Because it is naturally derived from plants, propolis is generally safe.  Although there are some reports of hypersensitivity or allergic reactions from propolis, particularly in people who are allergic to bees or bee products, propolis and its constituents are generally well tolerated.

Although propolis is yet to be considered as a definitive treatment for mouth and throat infections, propolis may indeed be considered as a natural means to keep the mouth and throat protected from infections. 

References:

Braakhuis A. Evidence on the Health Benefits of Supplemental Propolis. Nutrients. 2019;11(11):2705. Published 2019 Nov 8. doi:10.3390/nu11112705

How Do You Know if it is Heartburn and Not a Heart Attack?

How do you know if it is heartburn and not a heart attack?

Did you ever have a painful sensation in the center of your chest during a regular after-dinner walk around the house or backyard? It could be your heartburn flaring up again or it may be something more serious like a heart attack.

Heartburn and a heart attack may have similar manifestations on the chest and their symptoms may sometimes be difficult to differentiate.

Heartburn is a common symptom of gastroesophageal reflux disease (GERD), often called acid reflux. This makes acid from the stomach move up into the esophagus, causing a painful burning sensation just behind the breastbone. Not surprisingly, heart attack may also present with a discomfort in the same area. In the emergency room alone, heartburn accounts for nearly half the cases in which actual heart problems are ruled out according to a study by Mousavi et al. in 2007.

Chest pain caused by a heart attack result from reduced blood flow from the heart muscles and is often described as a feeling of tightness, constriction or pressure rather than a burning sensation. But it is not always easy to tell the difference.

The symptoms of heartburn may mimic those of a heart attack. Here are the common symptoms that differentiate heartburn from a heart attack:

 Heartburn

• Burning chest pain that begins at the breastbone
• Pain that moves up toward the throat
• Pain or discomfort that does not typically radiate to the shoulders, neck or arms
• Sensation that food is coming back into the mouth
• Bitter or acidic taste at the back of the throat
• Pain that worsens when lying down or bending over
• The appearance of symptoms after a heavy or spicy meal

Heart attack

• Tightness, pressure, squeezing, stabbing or dull pain most often in the center of the chest
• Pain that spreads to the shoulders, neck or arms
• Irregular or rapid heartbeat
• Cold sweat or clammy skin
• Lightheadedness, weakness or dizziness
• Shortness of breath
• Nausea, indigestion and sometimes vomiting
• Symptoms are associated with physical exertion, extremes of emotions or stress

The treatment of the two conditions are entirely different. For heartburn, doctors may prescribe antacids and acid-suppressing drugs such as omeprazole and pantoprazole. 

For symptoms of a possible heart attack, immediate consult at the emergency room is necessary for prompt management. If you have symptoms and you are not sure as to what they are associated with, seek emergency medical consult especially if you feel chest tightness, have trouble breathing, have cold clammy perspiration or cold sweat, have a feeling of light headedness and there is body weakness, sudden dizziness, fatigue, paleness and pain in your chest or arm that may extend to your neck or jaw.

Always consult a doctor who can best tell you if your symptoms are caused by heartburn or a heart attack.

References:

Role of clinical presentation in diagnosing reflux-related non-cardiac chest pain.

Heartburn vs heart attack

Saline Nasal Spray Helps Control Nosebleeds

Epistaxis, popularly known as nosebleed, is a common problem affecting many people. While majority of cases can be easily treated, some can cause significant problems or can even be life-threatening if associated with serious disorders.

Nosebleeds usually occur during cold or dry months and are often associated with various types of cold, hay fever and allergic symptoms that may irritate the delicate nasal tissues.

In most instances, bleeding occurs when the lining of the nose or nasal mucosa becomes dry and irritated causing the blood vessels along the surface of the nasal lining to break or rupture.

Common medications used to control or prevent nosebleeds include decongestants and antihistamines. However, excessive, or prolonged use of these drugs may further aggravate the dryness and increase risk for more nosebleeds.  Keeping the nasal tissues hydrated or moist with the use of saline nasal spray is frequently offered as a simple intervention which may be as effective as drug therapy in controlling nosebleeds. Apart from addressing the underlying condition or factor that causes epistaxis, using saline nasal spray traditionally becomes a practical part of medical management to prevent recurrence of nosebleed. Saline nasal spray becomes handy in humidifying the nasal environment and in moisturizing the nasal mucosa thus preventing future episodes of bleeding.

The 2020 Clinical Practice Guidelines (CPG) for Nosebleed published in the American Academy of Otolaryngology- Head and Neck Surgery authored by Dr. David Tunkel and his team outlined some supportive measures such as nasal saline spray in keeping the nose humid to prevent dry crusts and to facilitate healing.

The authors underscored that nasal saline spray or gel which can help moisturize the tissues inside the nose can reduce or prevent nosebleeds together with the elimination of contributing factors such as digital trauma (nose picking), vigorous nose blowing and proper nasal hygiene.

To prevent additional nosebleeds in patients taking anticoagulants or antiplatelet drugs, who are at increased risk of recurrent epistaxis, the CPG recommended saline lubrication as well as control of comorbidities.

The result of a North American study which was published online in the Journal of American Medical Association (JAMA) in 2016, demonstrated that salt-based spray is as effective as medicated spray in controlling nosebleeds among patients with Hereditary Hemorrhagic Telangiectasia (HHT), also known as Osler-Weber-Rendu Disease). In Hereditary Hemorrhagic telangiectasia, a condition characterized by abnormal blood vessel formation, patients suffer from frequent episodes of nosebleeds that may occur once a week or several times a day in some patients.

This double-blind, placebo-controlled randomized clinical trial which included 121 patients afflicted with HHT used either a saline spray or sprayed one of three drugs, bevacizumab, a drug for cancer and macular degeneration, a hormone, Estriol and tranexamic acid, a drug that promotes clotting.

The US-based study lead by Dr. Kevin Whitehead, an Associate professor of Cardiovascular Medicine at the University of Utah School of Medicine, said in the news release that none of the drugs proved any better than the saline spray at preventing nosebleed. No drug treatment was significantly different from placebo for epistaxis duration. Participants in the US-based study who are afflicted with HHT revealed that they had significant improvement in Epistaxis Severity Score even if they were solely using the saline spray.

References:

Clinical Practice Guideline: Nosebleed (Epistaxis)

Effect of Topical Intranasal Therapy on Epistaxis Frequency in Patients With Hereditary Hemorrhagic Telangiectasia