Incipient's news

Source: Harvard University

People who increased their daily servings of red meat over an eight-year period were more likely to die during the subsequent eight years than those who did not increase their red meat consumption, according to a new study led by researchers from Harvard T.H. Chan School of Public Health. The study also found that decreasing red meat and simultaneously increasing healthy alternative food choices over time was associated with lower mortality.

A large body of evidence has shown that greater consumption of red meat, especially processed red meat, is associated with higher risk of Type 2 diabetes, cardiovascular disease, certain types of cancers, including those of the colon and rectum, and premature death. This is the first longitudinal study to examine how changes in red meat consumption over time may influence that risk.

For this study, researchers used health data from 53,553 women in the Nurses’ Health Study and 27,916 men in the Health Professionals Follow-Up Study who were free of cardiovascular disease and cancer at baseline. They looked at whether changes in red meat consumption from 1986 to 1994 predicted mortality in 1994 to 2002, and whether changes from 1994 to 2002 predicted mortality in 2002 to 2010.

Increasing total processed meat intake by half a daily serving or more was associated with a 13 percent higher risk of mortality from all causes. The same amount of unprocessed meat increased mortality risk by 9 percent. The researchers also found significant associations between increased red meat consumption and increased deaths due to cardiovascular disease, respiratory disease, and neurodegenerative disease.

The association of increases in red meat consumption with increased relative risk of premature mortality was consistent across participants irrespective of age, physical activity level, dietary quality, smoking status, or alcohol consumption, according to the researchers.

Study results also showed that, overall, a decrease in red meat together with an increase in nuts, fish, poultry without skin, dairy, eggs, whole grains, or vegetables over eight years was associated with a lower risk of death in the subsequent eight years.

The researchers suggest that the association may be due to a combination of components that promote cardiometabolic disturbances, including saturated fat, cholesterol, heme iron, preservatives, and carcinogenic compounds produced by high-temperature cooking. Red meat consumption also was linked recently to gut microbiota-derived metabolite trimethylamine N-oxide (TMAO), which might promote atherosclerosis.

“This long-term study provides further evidence that reducing red meat intake while eating other protein foods or more whole grains and vegetables may reduce risk of premature death,” said senior author Frank Hu, Fredrick J. Stare Professor of Nutrition and Epidemiology and chair, Department of Nutrition. “To improve both human health and environmental sustainability, it is important to adopt a Mediterranean-style or other diet that emphasizes healthy plant foods.”

The first author of the study is Yan Zheng, a former postdoctoral associate in the Department of Nutrition at Harvard Chan School and now a professor at Fudan University, Shanghai, China. Other Harvard Chan School authors include Yanping Li, Ambika Satija, Mercedes Sotos-Prieto, Eric Rimm, and Walter Willett. The study cohorts were supported by grants from the National Institutes of Health, and the current study was supported by grants from the National Heart, Lung, and Blood Institute, the National Institute of Diabetes and Digestive and Kidney Diseases, and the Boston Obesity Nutrition Research Center.

Source: Harvard University

One of the easiest, and maybe most effective, ways to gauge your health can be done in 30 seconds with two fingers. Measuring your resting heart rate (RHR) — the number of heart beats per minute while you’re at rest — is a real-time snapshot of how your heart muscle is functioning.

It’s easy to do. Place your index and middle finger on your wrist just below the thumb, or along either side of your neck, so you can feel your pulse. Use a watch to count the number of beats for 30 seconds and double it to get your beats per minute. Repeat a few times to ensure an accurate reading. While a heart rate is considered normal if the rate is between 60 and 100 beats per minute, most healthy relaxed adults have a resting heart rate below 90 beats per minute.

Your resting heart rate, when considered in the context of other markers, such as blood pressure and cholesterol, can help identify potential health problems as well as gauge your current heart health.

“In certain cases, a lower resting heart rate can mean a higher degree of physical fitness, which is associated with reduced rates of cardiac events like heart attacks,” says Dr. Jason Wasfy, director of quality and analytics at Harvard-affiliated Massachusetts General Hospital Heart Center. “However, a high resting heart rate could be a sign of an increased risk of cardiac risk in some situations, as the more beats your heart has to take eventually takes a toll on its overall function.”

In fact, research has found that a resting heart rate near the top of the 60 to 100 range can increase your risk for cardiovascular disease and even early death.

For example, a 2013 study in the journal Heart tracked the cardiovascular health of about 3,000 men for 16 years and found that a high resting heart rate was linked with lower physical fitness and higher blood pressure, body weight, and levels of circulating blood fats. The researchers also discovered that the higher a person’s resting heart rate, the greater the risk of premature death. Specifically, an RHR between 81 and 90 doubled the chance of death, while an RHR higher than 90 tripled it.

While a low resting heart rate often suggests greater physical fitness, some situations can make your RHR too low, which may cause occasional dizziness or fatigue. “This may be the result of the electrical nodes of the heart aging, or not transmitting electrical signals correctly,” says Dr. Wasfy. “You should report these symptoms to your health care provider.”

Dr. Wasfy recommends checking your resting heart rate a few times per week and at different times of the day. Keep in mind that the number can be influenced by many factors, including stress and anxiety, circulating hormones, and medications such as antidepressants and blood pressure drugs.

Talk with your doctor if your resting heart rate is regularly on the high end. There are ways to lower it and keep it within its proper range. One example is keeping your cholesterol levels in check. High levels restrict blood flow through the arteries and damage blood vessels, which can make your heart beat faster than normal to move blood through the body.

Another reliable way to lower your resting heart rate is to exercise. “Even small amounts of exercise can make a change,” says Dr. Wasfy. However, the intensity of the exercise is key. One study that involved 55-year-old adults found that just one hour per week of high-intensity aerobic training (about 66% of maximum effort) lowered RHR more efficiently than a low-intensity effort (33% of max effort).

Tips for measuring your resting heart rate

Do not take your RHR within one to two hours after exercise or a stressful event. Your heart rate can stay elevated after strenuous activities.

Wait at least an hour after consuming caffeine, which can cause heart palpitations and make your heart rate rise.

The American Heart Association recommends checking your resting heart rate first thing in the morning (but before you get out of bed).

Source: The University of Pennsylvania

White coat hypertension, a condition in which a patient’s blood pressure readings are higher when taken at the doctor’s office compared to other settings, was originally attributed to the anxiety patients might experience during medical appointments. However, over the years, research has suggested the elevated readings might be a sign of underlying risk for future health problems.

A new study led by researchers from Penn Medicine, published today in the Annals of Internal Medicine, revealed that patients with untreated white coat hypertension not only have a heightened risk of heart disease, but they are twice as likely to die from heart disease than people with normal blood pressure.

Researchers also found that patients with white coat hypertension who were taking medication to treat their high blood pressure, called antihypertensives, did not have an increased risk of heart disease or cardiovascular-related death compared to those with normal blood pressure readings.

“Studies suggest that about one in five adults may have white coat hypertension. Our findings underscore the importance of identifying people with this condition,” said the study’s lead author Jordana B. Cohen, MD, MSCE, an assistant professor in the division of Renal-Electrolyte and Hypertension and a senior scholar in the Center for Clinical Epidemiology and Biostatistics.

“We believe individuals with isolated in-office hypertension – those who are not taking blood pressure medication – should be closely monitored for transition to sustained hypertension, or elevated blood pressure both at home and the doctor’s office.”

High blood pressure, or hypertension, is a defined as a top reading of at least 130 or a bottom one of 80. The condition affects nearly a third of American adults and, if left untreated, increases one’s risk for severe complications, including heart attack and stroke.

To diagnose and manage the condition, recent hypertension guidelines strongly recommend out-of-office blood pressure monitoring, such as at-home monitoring and ambulatory blood pressure monitoring, which requires patients to wear a portable device that records blood pressure readings over a 24-hour period. However, providers have been slow to adopt this practice due, in part, to skepticism over the usefulness of screening for white coat hypertension given the inconsistent findings – from past studies – and uncertainty around its association with heart disease and death.

To identify the cardiovascular risks of white coat hypertension, the researchers conducted a meta-analysis of 27 studies, comprising more than 60,000 patients, that evaluated the health risks associated with the condition.

They found that patients with untreated white coat hypertension had a 36 percent increased risk of heart disease, 33 percent increased risk of death and 109 percent increased risk of death from heart disease.

“Our findings support the pressing need for increased out-of-office blood pressure monitoring nationwide, as it’s critical in the diagnosis and management of hypertension,” Cohen said. “Simultaneously, we advise individuals with untreated white coat hypertension to engage in lifestyle modifications, including smoking cessation, reduction in their alcohol intake, and making improvements to their diet and exercise regimens.

We also caution providers not to over-treat individuals with white coat hypertension who are already on blood pressure medication, as this could lead to dangerously low blood pressures outside of the office and unnecessary side effects from medication.”

Researchers noted that future studies are needed to investigate interventions to reduce the cardiac risk of white coat hypertension. This work was supported, in part, by a grant from the National Institutes of Health (K23-HL133843). Additional Penn authors on the study include Matthew G. Denker, Debbie L. Cohen and Raymond R. Townsend.

Source: Harvard University

Many people skimp on sleep during the week and try to make up for lost time on the weekend. But a study published February 28 in Current Biology shows this strategy won't necessarily reverse the ill effects of sleep deprivation on your body.

The study, conducted in a sleep lab, tested the health effects of three sleep strategies over a two-week period. Participants in one group were allowed to sleep up to nine hours a night. Those in a second group were limited to five hours a night. People in the third group slept five hours nightly during the week, but were allowed to sleep in on Saturday and Sunday.

Researchers found that people who were sleep-deprived — defined as getting less than seven hours a night — experienced changes to their metabolism, showed a 13% drop in insulin sensitivity, and gained an average of three pounds throughout the course of the study. The group allowed to catch up on sleep over the weekend saw no improvement in those markers, and researchers found that their sleep quality actually deteriorated when they went back to their five-hour weekday sleep schedule.

The message is this: Rather than playing catch-up on the weekend, it's far better to stick to a consistent sleep schedule that allows for at least seven hours a night.

Source: Harvard University

Summary:
Anxiety is linked with many physical illnesses.

Adequately hydrating with plain water is best, at least six to eight glasses a day.

Nicotine can raise blood pressure and heart rate, which are also symptoms of anxiety.

Excessive drinking can lead to its own set of emotional and physical problems.

Many sodas contain caffeine and have a high sugar content. Substituting plain water or sparking water for soda can be a healthier option.

Avoiding processed foods and foods high in sugar means the body experiences fewer highs and lows of blood sugar, which helps to further reduce feelings of anxiety.

Consuming sugar through natural sources such as a piece of fruit, and not fruit juice or dried fruit, affects your body differently than candy or hidden sugars in your foods.

Eat a healthy and balanced diet along the lines of a Mediterranean diet.

Cut back on sugar and processed foods.

Cut back on caffeine, alcohol, and smoking cigarettes.

Eat foods rich in zinc, like whole grains, oysters, kale, broccoli, legumes, and nuts.

Eat foods rich in magnesium: fish, avocado, dark leafy greens.

Eat foods rich in vitamin B, such as asparagus, leafy greens, meat, and avocado.

Eat foods rich in omega-3 fatty acids, for example, wild caught salmon.

Eat probiotic-rich foods like kefir, yogurt, and other fermented foods.

A gracefully aging face is a beautiful thing, but there are changes that occur with age that we would like to slow down. Age affects every nook and cranny of the body. Along with the wisdom, experience, and accomplishments that come with getting older, there are changes that occur in our outward appearance. Changes in our faces are most at the forefront.

How the face ages

Dozens of changes take place as the years add up, some of them obvious and familiar:

Foreheads expand as hairlines retreat

Ears often get a bit longer because the cartilage in them grows

Tips of noses may droop because connective tissue supporting nasal cartilage weakens.

There are also structural rearrangements going on behind the scenes. When we're young, fat in the face is evenly distributed, with some pockets here and there that plump up the forehead, temples, cheeks, and areas around the eyes and mouth. With age, that fat loses volume, clumps up, and shifts downward, so features that were formerly round may sink, and skin that was smooth and tight gets loose and sags. Meanwhile other parts of the face gain fat, particularly the lower half, so we tend to get baggy around the chin and jowly in the neck.

And, of course, there are the wrinkles. Those deep ones in the forehead and between the eyebrows are called expression, or animation, lines. They're the result of facial muscles continually tugging on, and eventually creasing, the skin. Other folds may get deeper because of the way fat decreases and moves around. Finer wrinkles are due to sun damage, smoking, and natural degeneration of elements of the skin that keep it thick and supple.

What can I do about my aging face?

Even if you have great genes and look much younger than you are, age-related changes in our facial appearance are unavoidable. Those changes reflect our joys and challenges in life. One approach is to simply celebrate our age and appearance for what they are.

Not everyone is comfortable with that, and some might like to postpone embracing those changes. The age-defying facelift, which surgically removes excess tissue and lifts sagging skin in the lower part of the face, is one way to try to stem the tides of time. Facelifts have improved, so the results tend to look more natural. But the surgery is expensive (the surgeon's fee alone is just under $7,000, on average), and other procedures may be needed to achieve the desired results. The facelift procedure is only the 20th most popular cosmetic procedure, and now there are plenty of alternatives for altering the aging face.

Although most of these rejuvenating procedures are nonsurgical, they're not inexpensive — especially when you factor in the need for repeat treatments.

Here is just a sample of some of the things that you can do — or get done — to give your face a more youthful appearance:

Sun protection. Protecting your face from the sun is the single best way of keeping it youthful. Much of the damage comes from the UVA part of the light spectrum, so you need to put on sunscreen that protects against it and UVB light, which causes sunburn. Wearing a wide-brimmed hat is also a good idea.

Creams and lotions. Moisturizers soothe dry skin and may temporarily make wrinkles less noticeable. Moisturizers for the face contain water to make them less greasy, and many have substances — glycerin, for example — that may help bind water to the skin. Exfoliant creams can improve the appearance of older skin by getting rid of dead skin cells that don't slough off as readily as they did when we were young.

Several prescription creams (Avita, Avage, Renova, Retin-A) have been shown to reduce wrinkles and so-called liver spots caused by sun exposure. These FDA-approved creams contain retinoids, compounds related to vitamin A that seem to work by inducing collagen production in the dermis and altering melanin, the pigment that causes liver spots. There are several varieties of retinoids. Tazarotene and tretinoin are the ones used in the FDA-approved products.

Botulinum toxin injections. These injections are used to treat the expression lines of the forehead and between the brows. They work by partially immobilizing the muscles that form expression lines so the skin smoothes out, although some deep expression lines may not go away. Botox is the familiar brand name. Other FDA-approved botulinum toxins are Myobloc and Dysport.

Dermal fillers. Dermal fillers are used to treat lines created by lost collagen and fat. After botulinum toxin injections, dermal filler injections are the most common cosmetic procedure performed in the United States. Prime locations for the injections are two sets of parentheses: the pair of lines that extend down from the nose to the corners of the mouth, known as the nasolabial folds, and another pair that extends down from the corners of the mouth to the chin, known as marionette lines.

Many different materials are used as dermal filler. Collagen has fallen out of favor. Currently, the most popular one is hyaluronic acid, a complex sugar found naturally in many tissues. Hyaluronic acid is more expensive than collagen, but lasts longer — up to six months in the nasolabial folds. Like botulinum toxin injections, the effect of the dermal filler shots wears off after several months — how long depends on the injection site — but with repeat injections it seems to last a little longer.

Laser treatments. Lasers can be used to home in on certain pigments: brown, if the goal is to get rid of freckles and liver spots, red if the target is broken capillaries. They're also used for wholesale resurfacing of facial skin. The uppermost layers are stripped away, and with them, wrinkles from sun damage and scars from acne. The energy from some "nonablative" resurfacing lasers passes through the outer layer of the skin to work at a deeper level, in the dermis, to stimulate inflammation, which leads to collagen formation.

Skin needs time to recover after most laser treatments. It can take a couple of weeks to heal, depending on the type and extent of the treatment. The nonablative treatments tend to heal a bit faster

New findings published today in the American Journal of Clinical Nutrition show that eating 150g of blueberries daily reduces the risk of cardiovascular disease by up to 15 per cent.

The research team from UEA’s Department of Nutrition and Preventive Medicine, Norwich Medical School, say that blueberries and other berries should be included in dietary strategies to reduce the risk of cardiovascular disease – particularly among at risk groups.

The team set out to see whether eating blueberries had any effect on Metabolic Syndrome - a condition, affecting 1/3 of westernised adults, which comprises at least three of the following risk factors: high blood pressure, high blood sugar, excess body fat around the waist, low levels of ‘good cholesterol’ and high levels of triglycerides.

Lead researcher Prof Aedin Cassidy, from UEA’s Norwich Medical School, said: “Having Metabolic syndrome significantly increases the risk of heart disease, stroke and diabetes and often statins and other medications are prescribed to help control this risk.

“It’s widely recognised that lifestyle changes, including making simple changes to food choices, can also help.

“Previous studies have indicated that people who regularly eat blueberries have a reduced risk of developing conditions including type 2 diabetes and cardiovascular disease. This may be because blueberries are high in naturally occurring compounds called anthocyanins, which are the flavonoids responsible for the red and blue colour in fruits.

“We wanted to find out whether eating blueberries could help people who have already been identified as being at risk of developing these sort of conditions.”

The team investigated the effects of eating blueberries daily in 138 overweight and obese people, aged between 50 and 75, with Metabolic Syndrome. The six-month study was the longest trial of its kind.

They looked at the benefits of eating 150 gram portions (one cup) compared to 75 gram portions (half a cup). The participants consumed the blueberries in freeze-dried form and a placebo group was given a purple-coloured alternative made of artificial colours and flavourings.

The Mediterranean diet has received much attention as a healthy way to eat, and with good reason. The Mediterranean diet has been shown to reduce risk of heart disease, metabolic syndrome, diabetes, certain cancers, depression, and in older adults, a decreased risk of frailty, along with better mental and physical function. In January, US News and World Report named it the “best diet overall” for the second year running.
What is the Mediterranean diet? The traditional Mediterranean diet is based on foods available in countries that border the Mediterranean Sea. The foundation for this healthy diet includes
an abundance of plant foods, including fruits, vegetables, whole grains, nuts and legumes, which are minimally processed, seasonally fresh, and grown locally olive oil as the principal source of fat cheese and yogurt, consumed daily in low to moderate amounts fish and poultry, consumed in low to moderate amounts a few times a week red meat, consumed infrequently and in small amounts fresh fruit for dessert, with sweets containing added sugars or honey eaten only a few times each week wine consumed in low to moderate amounts, usually with meals. How to bring the Mediterranean diet to your plate How can you incorporate these healthy foods into your everyday life? Here are some small changes you can make. Pick one change every week and incorporate it gradually. Start with the changes you think will be the easiest.
Switch from whatever fats you use now to extra virgin olive oil. Start by using olive oil in cooking, and then try some new salad dressings with olive oil as the base. Finally, use olive oil in place of butter on your crusty bread. Eat nuts and olives. Consume a handful of raw nuts every day as a healthy replacement for processed snacks. Add whole-grain bread or other whole grains to the meal. Select dense, chewy, country-style loaves without added sugar or butter. Experiment with bulgur, barley, farro, couscous, and whole-grain pasta. Begin or end each meal with a salad. Choose crisp, dark greens and whatever vegetables are in season. Add more and different vegetables to the menu. Add an extra serving of vegetables to both lunch and dinner, aiming for three to four servings a day. Try a new vegetable every week. Eat at least three servings a week of legumes. Options include lentils, chickpeas, beans, and peas. Eat less meat. Choose lean poultry in moderate, 3- to 4-ounce portions. Save red meat for occasional consumption or use meat as a condiment, accompanied by lots of vegetables, as in stews, stir-fries, and soups. Eat more fish, aiming for two to three servings a week. Both canned and fresh fish are fine. Substitute wine in moderation for other alcoholic beverages. Replace beer or liquors with wine — no more than two 5-ounce glasses per day for men, and one glass per day for women. Cut out sugary beverages. Replace soda and juices with water. Eat less high-fat, high-sugar desserts. Poached or fresh fruit is best. Aim for three servings of fresh fruit a day. Save cakes and pastries for special occasions. Seek out the best quality food available. Farmer’s markets are an excellent source of locally grown, seasonal foods. Finally, try to have dinner as a family as often as possible. Food as a communal, shared experience is a big part of the Mediterranean approach.
Mediterranean all day There are many ways to incorporate the delicious foods of the Mediterranean diet into your daily menu. Here are a few ideas to get you started.
Breakfast:
whole-grain bread topped with a small amount of low-fat cheese and slices of fresh tomato, drizzled with a little extra virgin olive oil vegetable omelet made with mushrooms, spinach, and onions cooked in olive oil with crusty whole-grain bread plain Greek yogurt topped with nuts and fresh berries.
Lunch:
Greek salad made with chopped mixed greens, kalamata olives, tomatoes, fresh parsley, feta cheese. Dress with extra virgin olive oil and freshly squeezed lemon chickpea and farro salad with red peppers, spring onions, and fresh oregano, dressed with extra virgin olive oil and lemon juice vegetarian pizza topped with part-skim mozzarella cheese, roasted broccoli, onions, green peppers, and carrots.
Dinner:
grilled vegetable kabobs with shrimp, toasted quinoa salad, and mixed green salad with pine nuts chicken stir-fried in olive oil with broccoli, cauliflower, asparagus, and yellow peppers, served over brown rice steamed mussels with spinach-orzo salad and minestrone soup.

Surse: health.harvard.edu

How many push-ups can you do in a minute? The number may predict your risk of heart disease, suggests a study published online Feb. 15, 2019, by JAMA Network Open.

Harvard researchers analyzed data from 1,104 healthy firefighters, average age 40, who did not have cardiovascular disease. Each man performed as many push-ups as possible in one minute. The men also had treadmill tests to measure their cardiovascular health and aerobic fitness. After 10 years, the researchers found that the men who had originally performed the most push-ups were least likely to get heart disease.

Specifically, those who could do 40 or more push-ups had a 96% lower risk than those who could only do 10 or fewer push-ups. The men who could do at least 11 push-ups had a lower risk too, but the more they could do, the greater the benefit.

The men who scored the highest on the treadmill test also had a low risk of heart disease, but the researchers found that push-up capacity was just as accurate a predictor.

Surse: health.harvard