Among the many benefits of maintaining heart health include the ability to live a long life, relieve symptoms of depression, and reduce the chance of dementia. According to a proverb, "With a healthy heart, the beat carries on." The path to a healthy heart is broken down by Luke Coutinho, Holistic Nutrition and Lifestyle - Integrative and Lifestyle Medicine, Founder of You Care.
Tips to Keep Your Heart Healthy
Emotional Health: Today emotional health is a no.1 priority for better heart health. Negative emotions and thoughts stimulate the flight and fight response which results in the production of cortisol. Elevated levels of cortisol are known to also elevate blood pressure, heart rate, and inflammation, all of which can harm heart health. Invest more time in healing yourself emotionally through yoga, pranayama, meditation, visualization, laughter, positive affirmations, etc.
Vitamin Breathing: One deep inhale and exhale is all it takes to calm your mind and heart. Deep breathing is known to shift our body from a state of fight and flight to a state of rest and digestion almost instantly. This makes a regular practice of deep breathing an extremely heart-healthy habit.
Anti-Inflammatory and Antioxidant-Rich Foods: The main reasons behind heart attacks are not cholesterol but inflammation and oxidative damage in the heart, blood vessels, endothelial lining, arteries, etc. Inflammation and oxidative damage are caused by the free radicals from the food that we eat, the air that we breathe, and several lifestyle choices that we make. Foods like turmeric, ginger, garlic, and black pepper - are potent foods to curb inflammation. Additionally, eat an array of differently colored fruits and berries when they are in season.
Prioritize Sleep: Poor sleep or lack of sleep can be destructive to our heart health. This is because when we sleep, the heart gets a break and works lesser. The heart is a muscle and it requires recovery. Lack of sleep also increases insulin resistance, blood pressure, and inflammation.
Stay Active: Sitting excessively is like smoking. Make sure you are physically active throughout the day. The risks of heart attacks are more in people who live inactive lifestyles. Walking, yoga, Zumba, and trekking are extremely beneficial exercises for the heart.
Cut Out Smoking: Both active and passive smoking is toxic to the heart. Smoking contributes to both oxidative damage and inflammation in the body. The chemicals emitted from cigarette cause plaque build-up in the arteries. It also depletes several vitamins and minerals and hardens the arteries.
Get more raw food in your diet for its fiber and antioxidant intake.
10 foods that will help your heart stay young and healthy
Good Quality Oils: like coconut oil, pure A2 Gir cow ghee, and mustard oil help boost good cholesterol and fight inflammation.
Omega 3-Rich Foods: Omega 3 fatty acid is an important and extremely healthy fatty acid for the heart. It helps in curbing inflammation, heals arterial walls, and boosts HDL while lowering LDL. E.g.: fatty fish, flax seeds, walnuts, and chia seeds to name a few.
Beetroot: for its ability to act as a vasodilator and high antioxidant content.
Garlic: for its inflammatory and bad cholesterol-lowering properties. It also acts as a natural blood thinner.
Organic Tea (black, white, oolong, matcha): for its high antioxidant content, especially EGCG. Also, research now finds that it holds potent cholesterol-lowering properties and can prevent plaque build-up in the arteries.
Fruits Like Grapes, Pomegranate, and Berries: for their high antioxidant content.
Vitamin E-Rich Foods: for their ability to curb inflammation, fight free radicals, cell repair, and heal arteries. It's a must-have for people who are exposed to cigarette and industrial pollution. E.g.: sunflower seeds, unsalted peanuts, avocados, almonds, and sesame.
Magnesium-Rich Foods: for their ability to boost cardiac muscle health, and blood pressure. E.g.: all nuts and seeds, green leafy vegetables, cacao.
Potassium-Rich Foods: plays a role in every heartbeat. It manages blood pressure, and cardiac muscle contractions and keeps the heart rhythm steady. E.g.: banana, avocados, pumpkin.
Vitamin K-Rich Foods: for high antioxidant properties and preventing calcification of arteries. E.g.: green leafy vegetables, broccoli, prunes, avocado.
Foods to Avoid
Refined Sugar and Refined Carbohydrate Intake: Both of them can contribute to inflammation, spike blood sugar levels and thus increase the risk of a heart attack. Also, excess of both could lead to elevated triglyceride levels. On the other hand, complex carbs like dosas, idlis, rotis, hand-pounded rice, etc are all healthy carbs and can be included in your diet for good health and preventing the risk of a heart attack. People who give up on such complex carbs end up being deficient in Vitamin K2 - which can result in the calcification of arteries.
Refined Salt: Refined salt and MSG can create inflammation in the body, elevate blood pressure and cause water retention thereby burdening the kidneys. One can opt for Himalayan pink or rock salt after they keep their health professional in the loop.
Refined Oils: Refined vegetable oils are rich in omega-6 fatty acids. Omega 6 is harmful to health as it leads to inflammation and oxidative stress in the body.
Processed and Packaged Foods: Processed and packaged foods too are causative to increased rates of heart attacks and stroke. This is again because this packaged and processed food is prepared with low-grade refined oil which increases oxidative damage and inflammation in the body.
Excessive Tea and Coffee, Alcohol: Overconsumption of tea, and coffee can aggravate or cause acidity and inflammation, more so if the beverage contains sugar, cream, and other additives. Alcohol too can raise bad cholesterol, cause inflammation and elevate blood pressure.
Read More► Walnuts For A Healthy Heart
Anyone can experience fatigue at any moment, although it usually manifests itself after strenuous physical activity, a demanding workday, or both. Exercise frequently results in fatigue, which can be reduced by getting enough rest, taking a good nap, or getting a full night's sleep. Contrarily, fatigue is a persistent, uncharacteristic state of tiredness and sleepiness. It might be difficult and demotivating to maintain your regular routine when you're tired. It may be chronic (lasting longer than a month) or acute (lasting more than a month or 1 to 6 months or longer).
One's short- and long-term levels of fatigue are directly related to the food they eat. For instance, iron deficiency is linked to fatigue, reduced work capacity, and subpar academic performance. Similar to empty calorie items, foods with added sugar and solid fats like sweets and soft drinks have little nutritional benefit. As a result, you might feel full even when you haven't eaten any of the nutrient-dense foods your body needs.
In order to survive in the fundamental metabolic processes that enable core cellular functioning, we all require a balanced diet and adequate nutrition. Because of their involvement in energy-producing metabolism, DNA synthesis, oxygen transport, and cerebral functions, a balanced diet is crucial for brain and muscle function. As a result, cognitive and psychological processes are impacted, including physical and mental fatigue. Iron, magnesium, zinc, vitamin C, and the B vitamins (B1, B2, B3, B5, B6, B8, B9, and B12) all help fight weariness.
Here are some easy tips on using diet and nutrition to beat tiredness and stay upbeat:
Add Protein to You Diet
Protein helps keep up stamina levels and build endurance. Because it helps your muscle to repair wear and tear, and reduces muscle loss, it ensures your body has enough muscle to sustain everyday living. This is the reason why athletes or those with active lifestyles swear by protein intake through their diet or supplements.
Hydration is The Key
One might wonder, how a calorie less, flavourless liquid like water help with energy levels. Dehydration causes symptoms such as fatigue and tiredness. Even mild dehydration can alter a person's mood, energy level, and ability to think clearly, research by the University of Connecticut has found. Effect of dehydration on concentration, fatigue and anxiety is even more profound for women.
Cut Down on Caffeine
'Do not talk to me till I have had my morning coffee', does this internet meme sound familiar? Caffeine lovers, especially those who cannot start their days without a generous "energizing" dose of coffee or tea, are actually pushing themselves towards greater fatigue over the course of the day. Coffee might act as a temporary brain stimulant raising your energy level and focus for a short term, but can quickly result in an energy crash later. Moreover, it can build dependence and interference with the natural circadian rhythm, or sleep cycle. In all, for every cup of coffee, drink two extra cups of water.
Cheers to Alcohol, Invitation to Fatigue
A full alcohol glass might leave your energy levels half empty. Not only does it dehydrate your body and disturb sleeping and eating patterns, the alcohol raises the body's level of epinephrine, a stress hormone that increases the heart rate and generally stimulates the body, which can result in nighttime awakenings, according to Harvard Health Publishing. If you are going out or staying in every other night, reduce your alcohol intake. Do the same for smoking.
Eating processed foods, ordering in frequently, and whipping up sugar-laden recipes on the regular can reduce the nutrients going in your body, and disproportionately imbalance your meals. Take the calorie intake prescribed for your age, gender and activity level, and do not go for fad/extreme diets in the name of weight loss or spot reduction. Food is your body's fuel and tiredness is inevitable if it is not getting enough quantity and/or good quality.
A healthy diet requires physical activity, enough sleep, mental peace, and relaxation. Vital vitamins and minerals can be obtained naturally from a variety of sources, such as fruits, vegetables, and meat. The essential nutritional requirements vary from person to person due to factors including age, gender, and medical circumstances like pregnancy and lactation. In addition, conditions, lifestyle decisions, and restrictions all play a role. (Dr. Vivek Srivastava, Senior Vice President, Zeon Lifesciences)
Read More► Lifestyle and Nutrition – Ayurvedic Perspective
Covid-19 has created mayhem globally. The WHO has termed COVID-19 as a Pandemic, which is an epidemic that spreads across continents.
India is in a better position than most other countries in trying to contain and prevent the spread. India has the rich heritage of Ayurveda and knowingly or unknowingly every Indian has grown up with Ayurveda as a way of life.
Ayurveda is a Vedic medical science that focuses on living a healthy life. The science advocates treating the disease and ensuring no recurrence. Many references are found in Ayurveda’s ancient texts to trace the roots of an epidemic. Mankind has three Doshas that build the human constitution and are also are responsible for a variety of diseases along with various Dushyas.
COVID-19 can be roughly compared to epidemics described in Ayurveda texts, caused by contaminated air, water, land, and a disturbed Rutucharya (Charak Viman 3, Janapadodhwansa also described by Sushruta in Sushrut Samhita, Sutrastahn, 6)
Environmental changes caused by man’s interference with the bio-ecology in which he lives, as well as pollution due to depletion of natural resources, may be the cause for the destruction of communities and could justify the attribution to karma given here as a cause of vitiation.
Another reference that describes the symptoms of COVID-19 is seen in Charakasamhita, Nidan Sthana, Jwara Nidan, Aagantuj Jwara. The disease is caused due to exogenous factors like Bhutaabhishaynga (due to micro-organisms mentioned by Charaka) and Rakshasa ( demons in the form of viruses and bacteria mentioned by Sushruta) and the SARS-CoV-2 Virus, in this case.
The Jwara is due to external reasons and appears independent at first but later shows signs and symptoms of Nija Jwara (endogenous fevers). However, these Aagantuja Jwaras have their etiological factors and treatments.
A comparative table of signs and symptoms of COVID-19 and those mentioned in Sushrut Samhita, Sutrasthan, 6 is given below:
तस्य प्रकृतिरुद्दिष्टा दोषाः शारीरमानसाः|
देहिनं न हि निर्दोषं ज्वरः समुपसेवते||१२|| Charaka Chikitsasthana, Jwara Chikitsa
This sutra states that if the physical and mental state of the body is in equilibrium, Jwara will not arise. Chakrapani Datta has commented on this, by enhancing the point of treatment of Aagantuj Jwara as per Nija Jwara. (Ayurveda Dipika)
Also, one reference must be mentioned here that Chakrapani Datta was born in the 11th Century, and Allopathic Medicine was discovered in the 19th Century, which proves that a much deeper study of Epidemics was done in Ayurveda much before Allopathic studies.
In the following table, the WHO guidelines and preventive measures advocated are compared to the measures stated in Ayurvedic ancient scholarly texts:
Guidelines by the WHO
Guidelines in Ayurvedic Samhitas
Physical Distancing , Quarantine,
Avoiding mass gatherings
स्थानपरित्याग, return home (Sushruta)
Physical and Respiratory Hygiene
नीचरोमनखश्मश्रुर्निर्मलाङ्घ्रिमलायनः स्नानशीलः सुसुरभिः सुवेषो अनुल्बणोज्ज्वलः।। (Vagbhat)
Urban Lifestyle is one of the main reasons for Apacharaja Prakruti, which is nothing but a temporary state of Vikruti. Here, Roga Bala, and Rugna Agni play a very important role as far as the severity of the disease is concerned.
As urbanization increased, the rate of contamination of the four factors, water, air, land, and time (kaala), was faster. If the environment suffers, the result will be seen in the form of mutated crops and new illnesses in animals. The quality of basic food such as Milk, Grains, Pulses, Poultry, etc will be compromised and as a result, nutritional deficiencies will be seen in human beings to a larger extent. In addition, excessive use of pesticides in crops, injecting steroids in poultry, etc will result in hormonal imbalance and weak immunity in human beings.
The urban population focuses more on social status than on the status of individual health. Ignoring and breaking all rules of Aahara, Vihara, and Aachara lead to various lifestyle diseases and low immunity. Following Sadvrutta and Swasthavrutta is the key to a healthy lifestyle, which will not only prevent us from COVID-19 but also any other epidemic in the future.
Read More► Culinary Medicine Ayurvedic Perspective
A sudden seasonal flu outbreak and an increase in Covid-19 cases have surprised many just as we were beginning to get used to the normalcy of a life without many constraints before the Covid virus.
An unavoidable flu wave generally coincides with a change in season. However, this season has witnessed an unanticipated increase in such cases-nearly doubling from last year in some areas-as well as harsher, Covid-like symptoms.
The spike of Covid-19 cases, the upcoming holiday season, and all of this together create a situation that specialists warn calls for ongoing precautions.
"Masks are the first line of defence against Covid-19 as well as other respiratory infections. With a spike in the number of infections, we must adhere to wearing masks when we step out in public areas. With the festive season right here and large gatherings inevitable, wearing masks are highly effective at reducing your risk of getting Covid as well as seasonal flu. Wearing the right kind of mask, the right way, is also extremely important," says Dr SC Ajmani, General Physician.
Your masks' kind and fit have a significant impact on how effective they are. According to research conducted by the Max Planck Institute for Dynamics and Self Organization in Germany, FFP2 masks that fit snugly offer 75 times more protection than surgical masks. By selecting these masks over common surgical or fabric masks, you greatly boost your protection and can leave the house more confidently, especially in crowded areas.
Protection from viruses, bacteria, dust, pollutants, allergens, and pollen (>= 0.3 micron) is offered by a BIS-approved FFP2 S mask like Savlon. These masks offer 95% protection from aerosols with particles larger than 0.3 micron. In comparison to standard masks, these masks include melt blown filters that are electro statically charged to provide enhanced filtering. The comfort and suitability of these masks for different skin types are also tested. Masks made with Savlon FFP2 S are BIS Certified.
According to BIS guidelines, each batch is put through rigorous testing for quality performance and efficacy. The effects of viruses, bacteria, dust, pollution, pollen, and allergies can be significantly minimised and the wearer's general health can be improved by donning a high-quality, properly fitted mask.
The correct masks are adjusted to perfectly fit on the bridge of your nose and to properly enclose your mouth and nose. We are aware that when an infected individual sneezes or coughs in a crowded environment, the Covid-19 virus as well as the seasonal influenza can spread quickly. First-level protection is unquestionably provided by donning a N95 or FFP2 S mask, especially for those with allergies, co-morbidities, impaired immune systems, or a higher propensity for experiencing severe symptoms.
The use of masks should become a way of life. We must continue using tried-and-true health strategies, like using masks in public. Keep your hygiene and health in mind.
Read More► Intermittent Fasting May Reduce Complications From Covid-19: Study
योग और आयुर्वेद, कोविड 19 के उच्च जोखिम वाले मामलों के उपचार में प्रभावी हो सकते हैं। 30 उच्च-जोखिम वाले कोविड-19 रोगियों के सफल उपचार पर एक शोध का अध्ययन यह सुझाव देता है। यह अध्ययन आईआईटी दिल्ली और देव संस्कृति विश्वविद्यालय, हरिद्वार के शोधकतार्ओं की एक टीम द्वारा किया गया था। आईआईटी दिल्ली का कहना है कि इस अध्ययन के दौरान तय दिशानिदेशरें के अनुसार उपचार के अलावा, रोगियों को टेलीमेडिसिन के माध्यम से आयुर्वेदिक दवाएं दी गईं।
वीडियो कॉन्फ्रेंसिंग का उपयोग करके एक व्यक्तिगत चिकित्सीय योग कार्यक्रम का भी संचालन किया गया। आईआईटी दिल्ली का कहना है कि जिन रोगियों का उपचार किया जा रहा था, लगभग उन सभी रोगियों को मधुमेह मेलिटस, उच्च रक्तचाप, क्रोनिक किडनी रोग, कोरोनरी धमनी रोग जैसी एक या अधिक सह-रुग्णताओं के कारण उच्च जोखिम के रूप में वर्गीकृत किया गया था। गौरतलब है कि हाई ब्लड प्रेशर, किडनी रोग व डायबिटीज आदि जैसी बीमारियां कोविड 19 के मामलों में गंभीर परिणाम देने के लिए जानी जाती हैं। इनमें से कई रोगियों की आयु 60 वर्ष एवं 60 वर्ष से ही से ऊपर थी।
रोगियों को दिया गया उपचार व्यक्तिगत उपचार था। यह उपचार शास्त्रीय ग्रंथों के अनुसार था और प्रत्येक रोगी की चिकित्सा हिस्ट्री और प्रस्तुत लक्षणों को ध्यान में रखा गया, जिसने इसे एक निश्चित मानकीकृत उपचार योजना की तुलना में अधिक प्रभावी बना दिया। उपचार में आयुर्वेदिक दवाएं, दैनिक योग-सत्र जिसमें गहरी विश्राम तकनीक, प्राणायाम और बुनियादी आसन और जीवन शैली में कुछ संशोधन शामिल थे।
आईआईटी दिल्ली के मुताबिक मामलों को अलग-अलग वर्गों में वगीर्कृत किया गया था। आयुर्वेद आधारित उपचार, और आधुनिक पश्चिमी चिकित्सा यानी एलोपैथी सहायक के रूप में रोगियों को बाद में योग-आयुर्वेद में स्विच किया। अधिकांश रोगी जिनमें योग और आयुर्वेद उपचार से पहले कई लक्षणों थे, को ठीक होने तक नियमित रूप से टेलीफोन पर फॉलो-अप किया गया था। आधे से अधिक रोगसूचक रोगियों में 5 दिनों के भीतर सुधार होने लगा (90 प्रतिशत रोगियों में 9 दिनों के भीतर रिकवरी की सूचना दी। 95 प्रतिशत से कम ऑक्सीजन संतृप्ति वाले छह रोगियों को मकरासन और शिथिलासन से लाभ हुआ।
कीसी भी रोगी को आईसीयू में एडमिट नहीं कराना पड़ा। इसके अलावा योग व आयुर्वेद के माध्यम से उपचारित किए जा रहे थे। इन रोगियों में वेंटिलेशन की आवश्यकता भी नहीं पड़ी न ही इनमें से किसी रोगी की मृत्यु हुई।
अध्ययन के दौरान आईआईटी दिल्ली से फैलोशिप कर रही डॉ सोनिका ठकराल ने कहा, ज्यादातर मरीजों ने बताया कि थेरेपी का उनकी रिकवरी प्रक्रिया पर गहरा असर पड़ा है। साथ ही कई लोगों ने उनकी कॉमरेडिटीज के संबंध में भी सुधार का अनुभव किया है। उपचार के अंत तक, कई रोगियों ने अपनी जीवन शैली में योग को अपनाने का फैसला किया था, और कई ने अपनी सहरुग्णता के उपचार के लिए टीम में आयुर्वेद डॉक्टरों की ओर रुख किया।
इससे पहले भी आईआईटी दिल्ली कोरोना के दौरान अश्वगंधा के फायदों पर महत्वपूर्ण रिसर्च कर चुका है। आईआईटी दिल्ली के मुताबिक कोरोना के दौरान अश्वगंधा के सेवन से रोगियों को लाभ पहुंचा है। (एजेंसी)
यह भी पढ़े► आयुर्वेद के छात्रों के लिए स्टूडेंटशिप प्रोग्राम फॉर आयुर्वेद रिसर्च केन
Taking supplements of Vitamin D, popularly known as the sunshine vitamin, may not reduce risk of fractures in adults, claims a study.
Although Vitamin D supplements are widely prescribed and used to benefit bone health, definitive data on whether these supplements reduce fractures in the general population have been inconsistent.
The demand for Vitamin D supplements also increased particularly during the pandemic, with many studies claiming them to play a definitive role in Covid severity.
The new study, published in the The New England Journal of Medicine, advances scientific understanding on this subject. It showed that compared to placebo, supplemental vitamin D3 (2000 IU/day) did not reduce total, non-vertebral, or hip fractures.
The analyses also showed that there were no effects of supplemental Vitamin D3 on major osteoporotic fractures, wrist fractures, or pelvic fractures.
"Overall, the results from this large clinical trial do not support the use of vitamin D supplements to reduce fractures in generally healthy US men and women," said lead author Meryl LeBoff, Chief of the Calcium and Bone Section in the Endocrine Division at the Brigham and Women's Hospital in the US.
However, "these findings do not apply to adults with vitamin D deficiency or low bone mass or osteoporosis", LeBoff said.
Most participants in the trial were not deficient and may have already reached the vitamin D level needed for bone health.
"Our ongoing studies are focusing on whether free vitamin D levels or genetic variation in vitamin D absorption, metabolism, or receptor function will provide information about individuals who may benefit from supplemental vitamin D on musculoskeletal health," LeBoff said.
For the study, researchers conducted a clinical trial of more than 25,000 adults.
A total of 1,991 incident fractures in 1,551 participants were confirmed over a median follow-up of 5.3 years. (Agency)
Read More► What is Monkeypox, How Does It Spread, How to Avoid
Dear Patron, Please provide additional information to validate your profile and continue to participate in engagement activities and purchase medicine.