Only overwork dying young

A study concluded that those who work more than 55 hours per week had a risk of suffering a heart attack by 13% and 33% more likely to suffer a stroke compared to those who have worked 35-40 hours a week.

Nutrition shortcuts when living alone

When the meal is a social experience that greatly affect a person's personality, eating alone cause discomfort inside

10 tips for mindful eating - Just in time for the holidays

10 tips for more diet conscious. Not all of these tips may feel good for you, it does not hurt to try and see how they work

Update on the trial of SPRINT: preliminary results pan out

Stringent blood pressure targets that can reduce the likelihood of death. In medicine, it is great news that greatly benefits us all

A check to check: Do you really need an annual physical?

The annual physical control is part of the structure of the health care system is good, but it does not have to keep on doing at least that's done most of the citizens of the United States.

6/29/2015

The negative impacts of alcohol and why you should stop drinking

The negative impacts of alcohol and why you should stop drinkingSince childhood, our minds are bombarded with negative effects that alcohol has on our health. But somehow many people end up being addicted to it. The truth is that it has a first drink is a wonderful experience. In fact, there is nothing special about the taste that brings us to safe drinking water. Or is social pressure, our willingness to challenge authority and form of individuality, and the fact that, under the influence, we were relieved of some of the anxiety, you do not feel well.

However, alcoholism is the easy way out of our problems, and addiction is formed easily, so that, before we knew it, many of our finances are consumed due to this habit. Here is the list of negative things that bring you to a continuous exposure to alcohol.

Related liver disease

While you refuse to drink responsibly, you can expect to liver complications. It is widely suggested, if you drink large amounts of alcohol, undergo a test of liver function. First, fatty liver disease can occur because the fat accumulates inside - you can experience fatigue and weight loss. If you choose to stop drinking, it will disappear by itself. On the other hand, if you choose to continue, you are likely to develop toxic hepatitis which is caused by various toxins and exposure to certain chemicals, and mild to severe ranges. Finally, there is cirrhosis, when the liver is damaged beyond self-repair, and is subject to failure. Again, all this can be avoided to leave this bad habit.


You become socially unbearable

If you go out with friends and all of you decides to take a few more shots, then you will have no trouble socializing. However, if you are the only person with an alcohol odor and inappropriate behavior, then rest assured, the best that can happen is an intervention. Nobody can tolerate indefinitely, and if it starts to behave that way in your home, in front of your children, you become a bad role model, and can cause them to become precarious. It is not uncommon for a marriage falls apart as a result of alcoholism. Furthermore, it is only a matter of time before driving under the influence becomes a good idea, and then you become a nuisance to yourself and everyone in the street.
 


If you leave

As mentioned, your health will improve, will also sleep better and increase your job performance. In addition, to be more energetic, attention and concentration increases by approximately 18%, but at the same time, you are bound to experience some withdrawal symptoms. If you can not quit completely, then reduce alcohol consumption as much as possible. The practice moderation is impossible, and could become a better alternative. When you quit completely, it still means the habit has control over his life while reducing consumption, you show that you can be responsible.
 

 

6/25/2015

Vision goggles use starting at an early age

Vision goggles use starting at an early ageWhen children are packed for summer camp, not always sunglasses supply list. But I made them a priority for my 12 year old son Carson, who has just started the rowing camp in Florida, for two reasons:

   * Our eyes are the most vulnerable to ultraviolet rays of the sun in our teens, 20s, and 30s, but the damage does not usually appear until later in life.

   *
The sun's rays are especially strong around reflective surfaces.


"If you spend time near the water, the beach or in the snow, sunlight bouncing off these surfaces and in the eye," said Dr. Louis Pasquale. It is an ophthalmologist at Harvard-affiliated Massachusetts Eye and Ear Infirmary.


The sun's ultraviolet rays can damage the eyes. However, experts do not know exactly how UV rays damage the eyes, and some even wonder if the sunlight directly causes common eye conditions such as cataracts, glaucoma and macular degeneration according to Dr. Pasquale.  


Cataracts are a clouding of the eye, causing blurred vision. Glaucoma is an increased pressure in the eye, which can damage the optic nerve and cause blindness. The macular degeneration progressively destroys the macula, the part of the eye which provides central vision.

But there is good evidence that exposure to sunlight may cause exfoliation syndrome, which, in turn, can lead to impaired vision. As I write in the June 2015 Harvard Health Letter, exfoliation syndrome involves the production of small flakes of dandruff and inside of the eye. As they accumulate, these scales can clog the natural drainage of the eye, which can lead to other problems.

Overall, the exfoliation syndrome is the most common identifiable cause of secondary open-angle glaucoma and secondary angle closure glaucoma. exfoliation syndrome is also linked to cataracts and possibly macular degeneration. "Research has shown that women between the ages of 15 and 24 spend 10 hours a week in the sun seems to have a double risk of exfoliation syndrome compared to those who spend two or three hours a week in the sun," says Dr. Pasquale.
 

Use goggles
 Protect your eyes from harmful sun rays is a good strategy at any age. You do not have to spend a bundle to get a good pair of sunglasses. But you must know what to look for in the lenses. Most important: protection against ultraviolet rays, UVA and UVB. You want a lock 95% to 100%. Also look for polarized lenses; to reduce glare from water, sand and snow.

But buyer beware: the manufacturers are not required to disclose or UV protection guarantee. "You can be sure that a pair of cheap pharmacy sunglasses really give protection, even if it promises a lock on the label," says Thomas Merrill, a Massachusetts Eye and Ear Infirmary optics. It is recommended go to an optical shop where you can get a guide to help you choose a good quality product. Even if you do not need a pair of sunglasses, you can still benefit from counseling to experts, especially if you already have eye damage.


If you wear glasses and you do not want to buy sunglasses, buy sunglasses that fit over your regular glasses. "This gives protection against the top and sides, and is more comfortable for the eyes, especially if you're in the water," says Merrill. A couple of these usually cost around $ 50.


Add early detection, as
 In addition to protecting your eyes against ultraviolet rays, another way to stop the cataracts, glaucoma and macular degeneration to steal your vision is to find these conditions before they cause problems. You can do this with a complete eye exam. This involves dilating the eyes to open students to a doctor can examine the back of the eye in the retina. He or she will also check the pressure in your eyes, look at his muscle structure and function and correct vision problems if necessary.

The American Academy of Ophthalmology recommends a comprehensive review of both for four years for those between 40 and 55 years, every one to three years for those aged 55-65, and every one to two years for people 65 years or older. People with risk factors for eye problems - people with diabetes, for example - may need more frequent exams view. Young adults need comprehensive eye examinations less often - at least once between the ages of 20 and 29, and at least twice between the ages of 30 and 39. Children and adolescents should have their eyes examined every one two years by your family doctor, and visit an ophthalmologist if you need evaluation.


Eye protection minors

Carson decided he needed sunglasses - especially a pair that looked cool. We went hunting for sports glasses with UV protection, which we found rather quickly. Not break the bank, and gave me some peace of mind that my child's eyes are protected while cutting through the water.
 


6/24/2015

Mild hypertension in young adults linked to heart problems later in life

Mild hypertension in young adults linked to heart problems later in lifeYoung adults whose blood pressure even slightly higher than normal may be more likely to have heart problems later in life, according to a new study published in the Journal of the American College of Cardiology. The study involved nearly 2,500 men and women between 18 and 30 when the study began. Researchers kept track of them for 25 years.  

Meanwhile, the researchers took a closer look at seven times participant health. The screenings include blood pressure readings. Near the end of the study, participants also had cardiac imaging. Some people were slightly higher than normal blood pressure (120 / 80-139 / 89) when they were still in 30. This level is sufficiently high not to be regarded as high blood pressure. It is known as prehypertension. But the researchers found that those with higher than normal blood pressure were more likely to have symptoms of heart disease in middle age. In particular, they were more likely to have problems with the heart's left ventricle. 

What is the reaction of the doctor?
 Several years ago, high blood pressure (hypertension) is defined as a blood pressure of 140/90 or higher. However, during the past 20 years, several long-term studies have shown that blood pressure above 120/80 are associated with an increased risk of heart disease and stroke.

That's why we have the term prehypertension. In it people with blood pressure between 139/89 and 120/80 are described.


The results of this study suggest that prehypertension begins to influence heart function in young adults. They found a large group of men and women between 18 and 30. During the next 25 years, people with prehypertension were more likely to develop symptoms of heart disease.


Most of them have no symptoms. Cardiac abnormalities were observed in echocardiograms.


What changes can I make now?
 Have your blood pressure checked regularly. Even if less than 120/80, check your pressure at least once a year. And certainly do not allow more than two years without check.

You should not go to a doctor. Many pharmacies have machines in blood pressure that you can use for free. Enjoy free health advisories at work or in their community.


If your blood pressure is higher than 120/80, even in one reading, I take it seriously. And this is true even if you are young.


By making lifestyle changes now, you can reduce the risk that your blood pressure rises with age. And that means less chance of heart disease and stroke later.


If you smoke, quitting is the top priority. Diet and exercise work well to keep blood pressure under control.

   *
Try to maintain a healthy weight.
   *
Make vegetables and fruits than half of all meals. Potatoes do not count as a vegetable.
   *
The other half should contain protein and healthy whole grain carbohydrates.
   *
Reduce salt intake. Use a little less salt every day, and soon you can enjoy the food as much.
   *
Drink water instead of sugary drinks.
  
* Staying physically active as much as you can throughout the day.
  
* Get at least 30 minutes of moderate exercise most days of the week.
 


What can I expect pleasure?

Some young people with prehypertension could probably benefit from treatment with drugs to lower blood pressure. We do not currently know what. Future research can be designed to help them understand who they are looking at their genetic profile or other personal factors.
 

6/23/2015

How much protein do you need each day?

How much protein do you need each day?Protein is essential for good health. The origin of the word - the Greek protos, meaning "first" - reflects the state of the first platform of the protein in the human diet. You have to put meat on the bones and to make the hair, blood, connective tissues, antibodies, enzymes, and more. It is common for athletes and bodybuilders to swallow extra protein to grow. But the message that the rest of us get often is that we eat too much protein.

The Recommended Dietary Allowance (RDA) for protein is a modest 0.8 grams of protein per kilogram of body weight. The RDA is the amount of a nutrient required to meet their basic nutritional needs. In a sense, is the minimum amount you need to avoid getting sick - not the specific amount that is supposed to eat every day.

To determine the recommended daily dose of the protein can be multiplied by weight 0.36 pounds, or use the proteins of the online calculator. For a 50 year old woman who weighs 140 pounds, and are sedentary (no exercise), which translates to 53 grams of protein per day.


But the use of the recommended daily protein goals set daily reality of the dose caused much confusion. "There is a misunderstanding, not only among the public something, but also in our profession in the GDR," says Nancy Rodriguez, a dietitian and professor of nutritional sciences at the University of Connecticut in Storrs. "People think usually we eat too much protein all. "


Rodriguez was one of more than 40 nutrition scientists who gathered in Washington, DC, for a "Summit of the protein" to discuss research on proteins and human health. The summit was organized and sponsored by the beef, egg, and other groups of animal food industry, but also a series of scientific reports were published independently a special supplement to the question the June American Journal of Clinical Nutrition (AJCN).
 

Protein: It is best?
 For a relatively active adult eating enough protein to meet the RDA would also give little as 10% of your total daily calories. By comparison, the average American consumes about 16% of their daily calories as protein, both animal and vegetable sources.

Protein Summit reports AJCN argue that 16% is not excessive. In fact, reports suggest that Americans can eat too little protein, too. The potential benefits of increased protein intake, the researchers argue, including the preservation of muscle strength in spite of aging and maintain a lean physique to burn fat. Some studies described in the top of the reports suggests that the protein is more effective if space along meals and snacks a day, instead of loading on dinner that many Americans do.


Based on the totality of the research presented at the summit, Rodríguez estimates that take up to two times the recommended daily dose of protein "is a safe and good to suck range." This represents about 15% to 25% of daily calories, but can be above or below this range depending on your level age, sex and activity. This range includes well on the recommendation of the current Dietary Guidelines for Americans get 10 to 35% % of daily calories from protein.
 

What should you do?
 Research on the optimal amount of protein to eat for good health is ongoing, and is far from resolved. The value of high protein diets for weight loss and cardiovascular health, for example, remains controversial.

Before you start packing more protein, there are some important things to consider. First, do not read "more protein" as "eat more meat." Beef, poultry and pork (and milk, cheese and eggs) can certainly provide high quality protein, but also many plant foods - including whole grains, beans and other legumes, nuts and vegetables. The following table provides some good sources of protein.


It is also important to the "package" of protein into account - fats, carbohydrates, vitamins, minerals and other nutrients that always come with the protein. Try to sources low in saturated fats and processed carbohydrates and rich in many nutrients proteins.


One last thing: if you increase the protein, dietary requests arithmetic you eat less of other things to keep your daily intake of calories constant. Switches that you make can affect their nutrition, for better or for worse. For example, eating more protein instead of low-quality refined carbohydrates, like white bread and sweets, it is a healthy choice - healthy despite what the choice also depends on the total package of protein.


"If you do not eat a lot of fish and wants to increase this - yes, it could improve the overall nutritional profile that improve their health later," says dietitian Kathy McManus, director of the Department of Nutrition, affiliated with Harvard University and Brigham Women's Hospital. "But I think the data are strong enough to significantly increase red meat, processed meat and, of course, for protein."If weight loss is your main concern, dealing with a high-protein diet, it is reasonable, but do not expect it to be a panacea. "Patients come to me all the time asking if more protein will help with weight loss," says McManus. "I tell you that the verdict is still out. Some support studies, some studies do not. "
 
 

Good sources of protein

Food proteins (grams)
3 ounces of tuna, salmon, pollock, trout and 21
3 oz turkey or chicken cooked 19
6 ounces of Greek yogurt 17
½ cup cottage cheese 14
½ cup cooked beans 8
1 cup milk 8
1 cup cooked pasta 8
¼ cup or 1 ounce of nuts (all types) 7
1 egg 6
Source: Database of the USDA National Nutrient 2015
 

6/22/2015

The Long Goodbye: FDA decision to eliminate the US trans fats from food

The Long Goodbye: FDA decision to eliminate the US trans fats from foodPartially hydrogenated oils, once a food industry workhorse, reached a formal food supply pull-ho in the United States.

In a highly anticipated decision, the FDA ruled yesterday that partially hydrogenated oils, which are the main source of harmful trans fats are not "generally recognized as safe." This means that any food company wishing to use partially hydrogenated oils must obtain the FDA approval to do so. Companies have until 2018 to stop the use of partially hydrogenated oils or application to the FDA for approval.

The move is a good one for individual and public health. Trans fats have been a favorite of the food industry because they increase the service life of oils and liquid margarine to make it easier to spread. But these benefits come at a very high cost. Trans fats increase the amount of low density lipoprotein ("bad") cholesterol in the blood and reduce the amount of high density lipoprotein ("good") cholesterol. They make the blood more likely to clot within the blood vessels in the heart, brain and other parts, and also increase inflammation, which plays an important role in the development of heart disease, diabetes and other great causes death and disability.


"This double whammy, triple, quadruple or even trans fat should result in higher rates of heart disease," Dr. Walter C. Willett, professor of nutrition at Harvard University TH Chan school of public health and I write you eat, drink, and be healthy.. The Harvard Medical School Guide to Healthy Eating And he does it in a review article published there almost 10 years in the New England Journal of Medicine, Dr. Willett and his colleagues believe that the elimination of trans fats from the US food supply would prevent attacks between 72,000 and 228,000 heart each year.


The FDA eventually agrees. Blog FDAVoice Susan Mayne, director of FDA's Center for Food Safety and Applied Nutrition, wrote that "it became clear that what is good for extending lifespan is not as good for expansion of human life. "
 

The Long Goodbye
 Artificial trans fats are developed in early 1900 by Wilhelm Normann, a German chemist. It has patented a process using gaseous hydrogen to convert solids liquid vegetable oils. This process, called hydrogenation, protected from becoming rancid oil. He added trans fats.

Procter and Gamble released Crisco, the first partially hydrogenated lard, soft margarines followed in 1911. Over the years, the food industry has found hundreds of uses for partially hydrogenated oils, biscuits and cakes prepared cream powder and oils used for frying in fast food restaurants.


Trans fats have been called "stealth fat" because few Americans knew they were in the food supply. Food companies are not required to list them on food labels, and are not presented as the "trans fatty acids" in the lists of ingredients. The only way for a buyer would have had a food contains trans fat was to detect the expression "partially hydrogenated oil" in the ingredient list.


Aware of the potential health hazards of trans fatty acids, the Center for Science in the Public Interest petitioned the FDA in 1994 to require that trans fats are listed on food labels. It took 12 years for that to happen.


In 2004, Fred Kummerow A. filed a citizen petition with the FDA to remove partially hydrogenated oils on the list of foods classified as "generally recognized as safe" (GRAS). As described in the New York Times, Kummerow, now professor emeritus of food science and human nutrition at the University of Illinois, he led a long battle against trans fats. It took nine years, but the FDA finally announced a GRAS partially hydrogenated in 2013 making preliminary strike oil determination Yesterday was the end.


The measure will certainly help to reduce the amount of trans fats in the American diet. However, many food manufacturers, to see the writing on the wall, and were working to find trans fat from partially hydrogenated free alternative oils. Chains such as Starbucks ended with trans fats in 2007 and others followed suit. Walmart is requiring suppliers to offer trans-free later this year of products.


Note that 2018 is three years away. So it makes sense to maintain the current food labels for trans fats. Your heart will thank you.
 
 

6/21/2015

Sweet dreams: eating chocolate prevents heart disease

Sweet dreams: eating chocolate prevents heart diseaseIf you are a chocoholic, New England is tempting: middle-aged and older adults who consume up to 3.5 ounces of chocolate a day (which is more than two standard chocolate bars) appear have lower heart disease than those who despise chocolate rates.

At least that was the conclusion of a study that tracked the health of nearly 21,000 residents of Norfolk, England, for 11 years. Among those at the highest levels of chocolate consumption, 12% developed or died from heart disease during the study, compared with 17.4% of those who do not eat chocolate. The results were published online in the medical journal Heart.

Desire vs trials
 I am a chocolate lover. My new favorite is the chocolate ice cream called therapy. The name does not feel like a stretch, given the results of this study and long before that have linked chocolate consumption with a reduced risk of heart disease.As much as I like to think in this direction, and get to work on my own personal chocolate therapy, still do not know enough to eat chocolate on a par with the consumption of fruits, vegetables and whole grains .

All the major studios, including Norfolk, are observational studies. This means that the researchers asked questions about the eating habits of the participants, monitoring their health, and made statistical connections. These studies can provide important information. But they can not prove cause and effect. a randomized trial is necessary to do so.


It is possible that people who like to eat chocolate do more than offer heart protection, such as eating a variety of healthy foods. One of the interesting things about this research is that participants free chocolate group had a higher mean weight, inflammation of the arteries that damages, plus diabetes, they were less physically active and had diets with less fat per compared with consumers of chocolate.


Is chocolate milk Agreement?
 Most previous studies on the connection to the chocolate heart found that only dark chocolate offers no cardiovascular protection. In the study Norfolk, any type of chocolate, including chocolate milk, seemed to have the same beneficial effect.

Scientists are not sure what it is about chocolate that seems to promote heart health. It may be related to flavonoids, a type of antioxidant produced by plants. Flavonoids found in tea, red wine, blueberries, apples, pears, cherries and nuts.


Flavonoids are particularly abundant in the cocoa-bean seeds of the cocoa tree. Fermentation, drying, roasting the cocoa beans cocoa powder yields, used to make chocolate.


cocoa flavonoids have been shown to help lower blood pressure, improve blood flow to the brain and heart, preventing blood clots, and to fight against cell damage. They have also proven to help thinking skills.
 


However chocolate recipe
 I usually write my patients a prescription for exercise, and sometimes eat more vegetables and fruits. I will not be writing prescriptions for chocolate in the foreseeable future.

But I will not say I do not eat chocolate in moderation of course. As Norfolk study investigators concluded, "There appears to be no evidence to say that chocolate should be avoided in those who are concerned about cardiovascular risk."


When it comes to chocolate or cocoa flavonoids, there is no recommended daily allowance has been established. The European Food Safety Authority suggested that 200 mg of cocoa flavanols per day is a good target for the general population.


The amount of cocoa in chocolate used varies greatly. To find out how you found you have to do some detective work. The amount of flavonoids in chocolate does not always appear.


Your best bet is to stick with dark chocolate. Generally, it has more cocoa and therefore more flavonoids than milk chocolate. He also less sugar and unhealthy saturated fats.


The higher the cocoa content of the bar, the better for your health. Look for bars with 70% cocoa or more.


I will continue with an ounce of dark chocolate every so often, with a little chocolate therapy between.