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Tag: Health tips

lady on yellow shirt holding a liver shaped paper with nutritious foods on table.

How to Promote Your Liver Vitality

“Lose you liver, and you lose your life”

– Dr. K. Bartholomew

The liver is one of the most amazing organs in our body. It is a fascinating organ as it performs hundreds of vital functions in the body including digestion, metabolism, and detoxification. Maintaining liver vitality is essential in keeping the body healthy.

Numerous factors may lead to liver damage such as viruses, exposure to toxins, intake of alcohol, and even metabolic conditions like obesity and diabetes, which are increasingly becoming more common.

The signs and symptoms suggestive of liver disease include:

  • Afternoon fatigue
  • Unexplained itching
  • Nausea
  • Poor appetite
  • Right upper quadrant abdominal pain
  • Abdominal enlargement
  • Intestinal bleeding

Many patients without symptoms are also being diagnosed with liver disease due to findings of abnormally high liver enzyme levels on a routine blood test.

Here are some ways to protect your liver:

  • Proper diet and regular exercise: Regular exercise with a proper diet low in refined carbohydrates and fat and high in fiber have been proven to prevent the development of many diseases, including that of the liver. Current recommendations call for 150 minutes of exercise per week which can be accomplished through 30 minutes of moderate physical activity on weekdays and a single set of strength training on major muscle groups about 12 to 15 repetitions on weekends. 
  • Refrain from alcohol: Limit your alcohol intake to not more than 1 serving a day for women and 2 serving a day for men. But choosing not to drink alcohol at all would be best for your liver.
  • Practice safe sex: Being loyal to your partner or using protective barriers such as a condom can prevent you from getting hepatitis B, C, and D, viral infections known to affect the liver.
  • Be picky on the needles: The practice of tattooing and body piercing is an art but, keep in mind that cleanliness in choosing the needle will protect you from blood-borne diseases that are toxic to the liver.
  • Be careful with your medications: Take your medications properly by reading the drug information leaflet and consulting your doctor especially if you are taking multiple medications together.
  • Get a vaccine against hepatitis: Prevention is better than cure; protect your liver against the damaging effect of hepatitis by taking the vaccine.
  • Consider supplements formulated with Silybin-Phosphatidylcholine complex: Silybin is a compound from the milk thistle plant recognized for its multiple liver protecting benefits. Phosphatidylcholine is a natural component of the body’s cell membranes which could support the repair of injured liver cells. By combining silybin with phosphatidylcholine, the absorption of silybin into the body is further increased, thus allowing enhanced delivery of its benefits to the liver.

To know more about how to promote your liver health and vitality, it is best to consult your doctor.

References:

  1. Edward R. Laskowski, M. D. (2021, September 22). How much exercise do you really need? Mayo Clinic. Retrieved July 20, 2022, from https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916
  2. Mayo Foundation for Medical Education and Research. (2022, April 8). Liver disease. Mayo Clinic. Retrieved July 20, 2022, from https://www.mayoclinic.org/diseases-conditions/liver-problems/symptoms-causes/syc-20374502
  3. Silybin-phosphatidylcholine complex. Monograph. Altern Med Rev. 2009;14(4):385-390.

Choosing the Right Nutrients for your Heart Health

When choosing your brand of nutritional supplement, it is good to know which part of your health or body you want to focus on. If you want to show your heart some love, here are some HEART NUTRIENTS to look for in choosing your supplement:

Vitamin E

Vitamin E has been shown to reduce blood viscosity and prevent fatty acid oxidation. This helps prevent cholesterol plaque formation in the blood vessels that can potentially block arteries in the heart, which may later lead to a heart attack. Studies show that consuming Vitamin E-rich food is associated with lower risk for coronary heart disease in middle-aged to older men and women.

Omega-3 Fatty Acids

Don’t let the “fat” in “fatty acid” mislead you. Omega-3 Fatty Acids are good for your heart health. Also known as fish oil or EPA and DHA, these are your healthy fatty acids found in fish. If you look at some of the experts’ recommendations for cardiovascular health, you may see omega-3 fatty acids as part of the treatment in lowering bad cholesterol. A daily dose of omega-3 fatty acids can help prevent cholesterol build-up thereby decreasing the risk of heart attacks especially for the elderly population.

Co-Q10 or Coenzyme-Q10

Co-Q10, both an antioxidant and anti-inflammatory nutrient, has been studied for its use on coronary heart disease. Some researchers reported that daily supplementation with Co-Q10 helped in lowering elevated blood pressure. Recent findings have shown that Co-Q10 helps improve the performance or functional capacity of the heart.

Lecithin

Some supplements provide Lecithin because of its cholesterol-busting properties. Also known as phosphatidylcholine, lecithin is reported to support liver health. It plays an important role in metabolizing cholesterol, thus helping against cholesterol build-up and plaque formation that could lead to coronary artery disease.

Folate

Vitamin B9 or Folate is not only for expectant mothers, but also for those who want to reduce their risk for heart disease. Folate helps lower homocysteine, an important risk factor in artery wall thickening. Hence, adequate folate intake may help prevent homocysteine accumulation in the blood, and lowers your risk for stroke and coronary heart disease. If you want the benefits of folate, don’t forget to spot “Folic Acid” in your supplement’s list of ingredients.

Magnesium

Considered as a trace mineral, magnesium is shown to be important in keeping a healthy heart rhythm. Some studies have reported that low magnesium level has been linked to several risk factors that could lead to heart disease such as high blood pressure, increase in cholesterol build-up and hardening of the arteries.

Vitamin C

Vitamin C is a well-known potent antioxidant and great for your immune system. But do you know that Vitamin C is also good for your heart? Researchers found out that intake of Vitamin C is linked to a reduced risk for heart disease because of its ability to help lower heart disease risk factors, including high blood levels triglycerides and LDL, known as the bad cholesterol.

Lycopene, Lutein and Zeaxanthin

Lycopene is a potent antioxidant that provides the red color in your fresh tomatoes. Lycopene provides protection for the heart by lowering blood cholesterol levels and blood pressure which are both risk factors for coronary heart disease.

Some emerging studies suggest the potential roles of lutein and zeaxanthin in supporting cardiovascular health. Lutein has been shown to have a number of beneficial effects on the heart by decreasing inflammation. It was said to resolve chronic inflammation in coronary arteries of patients. Results of studies also suggested that lutein may help prevent clogging of the neck arteries. Zeaxanthin reduces blood vessel stiffness and protects the blood vessels against atherosclerosis.

It must be remembered though that these nutrients may only help lower the risk for heart disease and must be combined with other healthy lifestyle practices such as proper diet and exercise.

If you have existing heart problems or symptoms, it would be best to consult your doctor on the proper supplements that you should take. Listen to your doctor’s advice and take the right nutrients for your heart.

Girl with grimace face, holding neck with both hands.

What to Do When Your Throat Hurts

Having that scratchy feeling on your throat that hurts when you swallow? That could be a sign that your throat is irritated, inflamed, or even infected.

Most sore throats are caused by viral infections such as the common cold or flu. Some throat problems are generally minor and may go away on their own.

Here are some ways that may help you relieve sore throat:

1.Try hot tea like chamomile tea with lemon or some hot soup. Ginger tea may also help.

2. Gargle with warm salt water that can help soothe a sore throat and break down secretions.     

3. Keep your throat moist with lozenges or water.

4. Stay hydrated. Drink plenty of fluids.

5. Gargle with warm salt water or use ice chips.

6. Throat sprays such as those with propolis and over-the-counter pain relievers can help, too. Propolis has properties that can heal wound effectively like in sore throats.

7. You may use a humidifier or vaporizer, especially when sleeping, to keep air from getting too dry.

If the sore throat persists for several days or is accompanied by fever, please consult your doctor.

Reference:

https://newsinhealth.nih.gov/2013/03/soothing-sore-throat

https://www.healthline.com/health/cold-flu/sore-throat-natural-remedies

Esposito C et al. Phytomedicine (2020), doi: https://doi.org/10.1016/j.phymed.2020.153368

Healthcare worker with stethoscope, writing acid reflux text.

Getting Rid of Acid Reflux

Gastroesophageal reflux disorder or GERD is a condition wherein the stomach acid frequently flows back into the esophagus causing irritation to its lining. The lower esophageal sphincter, or the muscle that controls the passage between the esophagus and stomach, doesn’t close completely, leading to the back flow of stomach acid and food up into the esophagus.

The most common symptom of GERD is heartburn or a burning sensation in the area of the upper abdomen and chest. At times, reflux may also lead to difficulty in swallowing, cough, lump in your throat, sore throat, hoarseness, and worsening of asthma.

If you are affected by GERD, here are some lifestyle changes that may help reduce the frequency of acid reflux:

1. Eat slowly and chew food thoroughly. A full stomach increases the risk for reflux.

2. Avoid foods that trigger reflux such as mint, tomatoes, onions, garlic, spicy meals, chocolate and fatty foods.

3. Avoid coffee, tea, alcohol and carbonated beverages and drinks that may trigger reflux.

4. Stay up after eating. Don’t lie down after a meal. Take your meals three hours before going to bed.

5. Avoid vigorous exercise for a couple of hours after eating especially if it involves bending over.

6. Sleep on an incline or elevate the head of your bed; ideally, your head should be 6 to 8 inches higher than your feet.

7. Quit smoking. Nicotine may relax the lower esophageal sphincter and reduces the ability of the sphincter to function properly.

8. Lose weight. Excess weight puts pressure on your abdomen and loosens the lower esophageal sphincter causing acid to reflux into your esophagus.

9. Avoid tight-fitting clothes that put pressure on your abdomen and the lower sphincter of the esophagus.

You may also need medications to control reflux along with lifestyle changes.

Consult your doctor for proper advice and ask for appropriate medications such as antacids or acid pump inhibitors that reduce acid production like pantoprazole or omeprazole.

Reference: 

https://www.mayoclinic.org/diseases-conditions/gerd/symptoms-causes/syc-20361940

https://www.niddk.nih.gov/health-information/digestive-diseases/acid-reflux-ger-gerd-adults

Lady holding her temples with a laptop.

Ways to Prevent and Control Migraine Headache

Migraine headache is a common condition characterized by headaches with severe throbbing pain or a pulsing sensation, usually on one side of the head. The headache is also often accompanied by nausea, vomiting, and extreme sensitivity to light and sound. The attacks can last for hours to days, and the pain can be so severe and may interfere with your daily activities. Aside from drug therapy, prevention of triggers is important to control painful attacks.

Preventing migraine  

Some people can prevent migraines simply by avoiding the following triggers:

• Changing weather: rising humidity, heat
• Lack of sleep or oversleeping
• Fatigue
• Emotional stress
• Sensory triggers: bright or flickering lights, loud noises, strong smells
• Monosodium glutamate (MSG) in food
• Dietary triggers such as missing a meal, alcohol, chocolate, nitrates in cured meats and fish, aged cheese, and an increase or decrease in caffeine.

Several studies have also documented the role of B vitamins in preventing and alleviating pain in migraine attacks. Some researchers found that taking higher doses of Vitamin B6 and Vitamin B9 (folic acid) reduced headache frequency, severity, and duration. 

Also, if you spot a migraine in its very earliest stages, you may be able to control it with over-the-counter pain relievers.

If your headache persists, you need to consult your physician for prescription drugs that are needed. Always work with your doctor to find the appropriate treatment that works best for you.

References:

https://www.health.harvard.edu/pain/headache-when-to-worry-what-to-do

https://www.mayoclinic.org/diseases-conditions/migraine-headache/symptoms-causes/syc-20360201

Liampas IN, Siokas V, Aloizou AM, Tsouris Z, Dastamani M, Aslanidou P, Brotis A, Dardiotis E. Pyridoxine, folate and cobalamin for migraine: A systematic review. Acta Neurol Scand. 2020 Aug;142(2):108-120. doi: 10.1111/ane.13251. Epub 2020 Apr 30. PMID: 32279306. 

D’Onofrio F, Raimo S, Spitaleri D, Casucci G, Bussone G. Usefulness of nutraceuticals in migraine prophylaxis. Neurol Sci. 2017 May;38(Suppl 1):117-120. doi: 10.1007/s10072-017-2901-1. PMID: 28527067.

Man wearing blue cashmere, holding belly.

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.

Dealing with Post-nasal Drip

Did you ever take notice of times when you had a runny nose that was accompanied by a tickle in the back of your throat which triggered you to cough or clear your throat? That is probably post-nasal drip following an allergy, upper airway infection (i.e., common cold), inhalation of irritants in the air (i.e., fumes or dust) or even an exposure to a cold and dry weather.

Regardless of the cause, the problem with post-nasal drip is the steady trickle of mucus from the back of the nose that irritates the throat, a nagging cough or other symptoms. While post-nasal drip as a symptom of an upper airway condition is very common, there are several things that a person can do to deal with post-nasal drip. These include home remedies and over-the-counter medications:

     • A humidifier may help moisturize airways and improve symptoms

     • Being hydrated is beneficial in thinning the mucus

     • Sleeping propped up on pillows will keep the mucus from collecting at the back of the throat

     • Nasal wash or irrigation is effective in clearing away excess mucus

     • Decongestant and antihistamine medications help in controlling the swelling and production of mucus

In most cases, post-nasal drip is uncomfortable but is generally not dangerous. However, experiencing the following symptoms should prompt someone to consult a doctor:

     • Unexplained fever

     • Bloody mucus

     • Wheezing or shortness of breath

     • Foul smelling drainage

     • Persistent symptoms despite treatment

For allergies, it is also good to consider the environmental factors by dusting and vacuuming often at home. Covering mattresses and pillowcases and using air filter can help reduce exposure to allergy triggers.

Nasal washing using a nasal spray or irrigation solution helps in keeping the nasal passages clean. It also helps prevent attendant complications by flushing away irritants that cause allergy such as dirt, dust, pollens and infectious agents like bacteria and viruses. Nasal saline spray or irrigation has been reported to relieve symptoms of allergic rhinitis and improve the quality of life.

Though this condition may linger for weeks or months, most of the causes can be quickly identified and generally improve with appropriate treatment.


References:

Treatments for post-nasal drip.

Rabago D, Zgierska A. Saline nasal irrigation for upper respiratory conditions. Am Fam Physician. 

Nine Tips for Healthy Digestion That You Can Do Now

Healthy digestion involves the breaking down and absorption of nutrients without distressing symptoms such as upset stomach, gas, heartburn, nausea, constipation, or diarrhea.

Your food and lifestyle have a direct impact on your digestive health. Improving these factors can support your digestive system’s function and boost your overall health and sense of well-being.

Simple Ways You Can Do Today for Healthy Digestion

You can implement plenty of ways to achieve healthy digestion, and here are simple practices that you can immediately do today.

     1. Eat Real Food – There are many ways to start eating real food. Consider a whole diet, limit your processed food intake, and avoid food additives, trans fats, and artificial sweeteners. These will not only improve your digestion but will protect you against digestive diseases as well.

     2. Get Plenty of Fiber- A high-fiber diet helps food keep moving through your digestive tract, making you less likely to get constipated.

     3. Eliminate the Fats – Fats stay and burn the longest in your system. Decrease your fat intakes, such as junk foods, burgers, fries, and other greasy meals. Be mindful in your cooking. Maybe you can choose steaming over frying most of the time.

     4. Stay Hydrated but Drink with Care – Water is essential to good health and normal bowel function. It helps keep stool soft but solid and well-formed. Avoid drinking beverages such as coffee or soda, especially if they trigger your digestive problems.

     5. Manage Your Stress – Stress hormones directly affect your digestion. As a result, stress can negatively impact your digestion. In fact, it is linked to irritable bowel syndrome, ulcers, constipation, and diarrhea.

     6. Eat Slowly and Mindfully – Mindful eating is the practice of paying attention to all aspects of your food and how you eat them. Eating slowly and mindfully may help prevent common digestive issues such as indigestion, bloating, and gas.

     7. Chew Your Food Well – Chewing thoroughly breaks down the food more easily. The act of chewing also produces saliva, which aids in mixing food in your stomach properly.

     8. Get Moving – Since exercise and gravity help food travel through your digestive system, it can improve your digestion and reduce constipation symptoms. In addition, it can also help reduce inflammation, which can prevent inflammatory bowel conditions.

     9. Consider Oral Digestive Enzymes – Consult your doctor for medicines that may help your dyspepsia, such as digestive enzymes.

Oral digestive enzyme supplements aid in the digestive process reducing symptoms of indigestion. Digestive enzyme supplementation is also reported to significantly reduce symptoms of flatulence, bloating, belching, and fullness after meals.

In case of recurring symptoms of indigestion, it is best to consult your doctor for appropriate evaluation and management.

Having a healthy digestion is an effective way to improve your overall health.  Paying attention to the above tips can make a huge difference.

Common Ears, Nose, and Throat Problems and Some Helpful Ways to Treat Them

Conditions of the ears, nose and throat are commonly experienced. Just like any condition in our body, they require care and attention to prevent them from getting worse and affecting our daily lives. In this blog, let’s examine some of the most common ear, nose and throat problems among both adults and children.

Middle Ear Infection

Middle ear infections or Otitis Media affects more than 80% of kids around 3 years old, according to Stanford Children’s Health. While this can also affect adults, it is more prevalent among children because of their still developing immune system and other factors such as being fed from a bottle while laying on their backs. 

When you have cold or allergies, you may also experience swelling and congestion of the lining of the nose, throat, and a connection between the middle ear and the nose. This can encourage the growth of viruses and bacteria in the ear, leading to middle ear infections.

The symptoms of this common ear conditions include but not limited to fever, hearing difficulties and pain. These are often treated with PAIN MEDICATIONS AND PRESCRIPTION ANTIBIOTICS. Antibiotics can have some side-effects when improperly used so be sure to consult with your doctor.

Nasal Congestion

Nasal CONGESTION is characterized by the blockage of nasal passages, resulting in difficulty breathing from the nose. This may be a result of cold, flu, allergic rhinitis, nasal polyps, infections and more. Patients with these conditions may experience stuffiness in the nose, difficulty breathing, facial pain, and loss or weakened sense of smell. 

DEPENDING ON THE CAUSE, THESE CONDITIONS MAY RESOLVE ON ITS OWN OR REQUIRE MEDICAL TREATMENT.

Non-medicated saline sprays and decongestant drops may be helpful in unblocking the nose and to restore comfortable breathing. Don’t forget to consult with your doctor especially if symptoms persist.

Sinusitis 

Sinusitis is an infection or swelling of the tissue lining the sinuses. It is commonly caused by a number of conditions such as common cold, nasal polyps, and allergies. Sinusitis among children may also be brought about by use of pacifiers, drinking from a bottle while lying on their backs, and second-hand smoking.

People with sinusitis may experience headache, stuffy nose, postnasal drip, teeth pain, cough, fever, bad breath and loss of smell. Similar to ear infections, sinusitis can be treated with antibiotics as prescribed by your doctor. Sinunasal irrigations also help gently wash the nasal passages and the sinus cavities to remove bacteria, viruses, and allergens.

Tonsillitis 

Tonsillitis is an inflammation of your tonsils which are the two masses of tissue at the back of your throat. Almost every child around the world has experienced tonsillitis. Adults may experience tonsillitis too but not as frequent.

Tonsillitis is more than that as those who suffer from it may also have sore throat, fever, headache, ear pain, loss of appetite, muffled voice, and bad breath. Tonsillitis among children may also include vomiting and stomach pain.

Treatments for tonsillitis vary based on its cause. Your doctor may prescribe antibiotics, and there are also some home remedies that you can do to ease your condition. These include getting lots of rest, drinking warm fluids, gargling with warm salt water, USE OF SOOTHINGTHROAT SPRAYS SUCH AS THOSE CONTAINING PROPOLIS, AND over-the-counter pain medications.

A Word of Caution 

It is still best to consult your doctor before taking any medicines related to these common ear, nose and throat problems. When buying your prescriptions, nasal spray, sinunasal irrigations, and other medical supplies, make sure to get them from an ethical pharmacy that provides affordable and high-quality products.

References:


https://www.aentassociates.com/the-most-common-ent-problems/

https://www.stanfordchildrens.org/en/topic/default?id=otitis-media-middle-ear-infection-90-P02057

https://www.stanfordchildrens.org/en/service/ear-nose-throat/conditions/nasal-obstruction

https://patient.info/ears-nose-throat-mouth/nasal-congestion

https://www.stanfordchildrens.org/en/topic/default?id=sinusitis-in-children-90-P02063&sid= 

Food for the Heart: Knowing Some Key Heart Nutrients in Supplements

With people taking more interest in their health, drugstores and pharmacies are flooded with brands over brands of food supplements, vitamins, and minerals with varying blends of nutrients. When choosing your brand of nutritional supplement, it is good to know at the outset which part of your health or body you want to focus on. If you want to show your heart some love, here are some HEART NUTRIENTS to look for in choosing your supplement:

Vitamin E

With promises to make your skin look healthier, Tocopherol, fondly known as Vitamin E, is often touted for its dermatologic properties. But there is more to this potent antioxidant than what meets the eye. As a fat-soluble antioxidant, Vitamin E has been shown to reduce blood viscosity and prevent fatty acid oxidation. This in turn helps prevent cholesterol plaque formation in the blood vessels that can potentially block arteries in the heart, which may later lead to a heart attack. Studies show that consuming Vitamin E-rich food is associated with lower risk for coronary heart disease in middle-aged to older men and women.

Omega-3 Fatty Acids

Don’t let the “fat” in “fatty acid” mislead you. Omega-3 Fatty Acids are good for your heart health. Also known as fish oil or EPA and DHA, these are your healthy fatty acids found in fish. If you look at some of the experts’ recommendations for cardiovascular health, you will probably see omega-3 fatty acids as part of the treatment in lowering bad cholesterol. A daily dose of this nutrient can help prevent cholesterol build-up thereby decreasing the risk of heart attacks especially for the elderly population.

Co-Q10 or Coenzyme-Q10

Co-Q10, both an antioxidant and anti-inflammatory nutrient, has been extensively studied for its use on coronary heart disease. Some researchers reported that daily supplementation with Co-Q10 significantly helped in lowering elevated blood pressure. Recent findings have shown that Co-Q10 helps improve the performance or functional capacity of the heart, especially in patients with heart failure.

Lecithin

Although naturally found in the body, some supplements offer this important nutrient because of its cholesterol-busting properties. Also known as phosphatidylcholine, lecithin plays an important role in metabolizing cholesterol, thus helping against cholesterol build-up and plaque formation that could lead to coronary artery disease.

Folate

Vitamin B9 or Folate is not only for expectant mothers, but also for those who want to reduce their risk for heart disease. Folate helps lower homocysteine, a by-product of metabolism and an important risk factor in artery wall thickening. Adequate folate intake may help prevent excess accumulation of homocysteine in the blood, and hence, lower your risk for stroke and coronary heart disease. If you want the benefits of folate, don’t forget to spot “Folic Acid” in your supplement’s list of ingredients.

Magnesium

Considered as a trace mineral, magnesium is shown to be important in keeping a healthy heart rhythm. Studies have found that low levels of magnesium are associated with the development of heart disease. Low magnesium levels have been linked to several risk factors that could lead to heart disease such as high blood pressure, arterial plaque build-up, increase in cholesterol and hardening of the arteries. Intake of magnesium may help decrease the development of these risk factors

Vitamin C

It is no secret that Vitamin C is a potent antioxidant and great for your immune system. But do you know that Vitamin C is also good for your heart? Researchers found out that intake of Vitamin C is linked to a reduced risk for heart disease by its ability to help lower heart disease risk factors, including high blood levels of LDL, the bad cholesterol, and triglycerides.

Lycopene, Lutein and Zeaxanthin

You may have heard of this nutrient to be present in your tomato products. Lycopene is a potent antioxidant that provides the red color in your fresh tomatoes. Lycopene provides protection for the heart by lowering blood cholesterol levels and blood pressure which are both risk factors for coronary heart disease. Similarly, lycopene also lowers C-Reactive Protein, a substance associated with heart tissue inflammation or damage.

Some emerging studies suggest the potential roles of lutein and zeaxanthin in supporting cardiovascular health. Lutein has been shown to have a number of beneficial effects on the heart by decreasing inflammation. It was said to resolve chronic inflammation in coronary arteries of patients. Results of studies also suggested that lutein may help prevent clogging of the neck arteries. Zeaxanthin reduces blood vessel stiffness and protects the blood vessels against atherosclerosis.

It must be remembered though that these nutrients may only help lower the risk of heart disease and must be combined with other approaches such as proper diet and exercise. If you have existing heart problems or symptoms, it would be best to consult your doctor on the proper supplements that you should take. Listen to your doctor’s advice and take the right nutrients for your heart.

References:


Link, Rachael. 15 Incredibly Heart-healthy Foods. Healthline.com

Datta, Rupali. 8 Most Essential Nutrients of a Healthy Heart. 

Getqardio.com. Ten Nutrients for your heart health you’ve probably never heard of

Ayers J, Cook J, Koenig RA, Sisson EM, Dixon DL. Recent Developments in the Role of Coenzyme Q10 for Coronary Heart Disease: a Systematic Review. Curr Atheroscler Rep.

Gebhard C, Rhainds D, He G, Rodés-Cabau J, Lavi S, Spence JD, Title L, Kouz S, L’Allier PL, Grégoire J, Ibrahim R, Cossette M, Guertin MC, Beanlands R, Rhéaume E, Tardif JC. Elevated level of lecithin:cholesterol acyltransferase (LCAT) is associated with reduced coronary atheroma burden. Atherosclerosis.

Mares J. Lutein and Zeaxanthin Isomers in Eye Health and Disease. Annu Rev Nutr.

Chung RWS, Leanderson P, Lundberg AK, Jonasson L. Lutein exerts anti-inflammatory effects in patients with coronary artery disease.

Ribaya-Mercado JD, Blumberg JB. Lutein and zeaxanthin and their potential roles in disease prevention. J Am Coll Nutr.

American Heart Association. A new vision of lutein: Heart disease prevention. 

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