In 2016, according to the WHO, India reported 63 per cent of total deaths due to non-communicable diseases, and 27 per cent were attributed to cardiovascular disease (CVD). Of those, heart attack and stroke are two of the most common causes of death in our country. Now those are pretty scary numbers, and they are only growing by the year.
Blame it on our family's medical history or the fast-paced lifestyle that's leading to complaints of high cholesterol, but you and I, too, are at the risk of developing heart disease. Fortunately, several factors help us lower our risk of CVD and take the high road to a healthy heart. In anticipation of World Heart Day, let's deep dive into how you can lower the risks with Ryan Fernando, Celebrity Nutritionist and Founder of QUA Nutrition -- Signature Nutrition Clinic
Q. How do walnuts help your heart health?
Ans. According to research, an important move is to consume a handful of California walnuts as part of a healthy, nutritious diet and couple it with physical activity. This may help lower your risk of heart disease and hence, deserves a spot on your plate. The polyunsaturated fats, aka good fats, and ALA (alpha-linolenic acid) in these wonder nuts may improve cholesterol levels and lower blood pressure, which are two major contributors to heart disease risk.
1,2. In addition, these nutrient powerhouses are known to help reduce inflammation and improve blood vessel function.
3. A recent scientific review published in Advances of Nutrition also suggests that food sources high in plant-based omega-3 ALA, such as walnuts, should be part of a heart-healthy eating pattern.
4. Not convinced yet? The American Heart Association (AHA) has found that including four or more servings of nuts, including walnuts every week and other foods, may help lower one's risk of heart disease. And that's not it, AHA has also certified walnuts as a heart-healthy food through its 'Heart Check Mark' programme.
Q. What is the ideal portion of walnuts one should consume?
Ans. A handful of walnuts, which is nearly 28 g, is advisable for daily consumption. This amount contains 2.5g of essential plant-based omega-3, 4g protein, and 2g fibre, all essential for overall wellness.
Q. What is the best time of the day to eat walnuts?
Ans. While walnuts can be eaten throughout the year, at any time of the day, I believe the best time to eat them is in the evenings. These contain PICO melatonin, which goes into your brain and increases serotonin levels, eventually promoting sleep.
Q. Five simple ways to include walnuts in your daily diet
Make snack time healthy with a handful of plain California walnuts, or you can amp up the flavour by sprinkling your favourite spice mix over them
Mix coarsely grounded walnuts with a portion of hung curd and turn it into a delicious creamy dip
You can also grind walnuts and add them to your curries, which are a good source of plant-based omega-3
Poha, upma, or kachumbar, walnuts add a perfect crunch for any time snacks
Walnuts are the perfect accompaniment for a low-calorie diet, and another great idea to consume is by blending them into your morning smoothie
We all deserve to choose what's best for us. And for making such decisions, you need the right information. Now that you've read about the health benefits of walnuts, it's time to go nuts about these nuts! (N. Lothungbeni Humtsoe )
Read More► Fasting With Diabetes?
A team of doctors from premier health research institute All India Institute of Medical Sciences (AIIMS) here has found that anti-diabetic ayurvedic drug BGR-34 is effective in cutting down obesity along with improving metabolism mechanisms of the patient afflicted with the chronic disease.
Led by Sudhir Chandra Sarangi, Additional Professor, Department of Pharmacology AIIMS, the team reached this conclusion following a study spanning three years.
Comprising a range of ingredients from medicinal plants, this drug has been developed after an intensive research by the Council for Scientific and Industrial Research (CSIR) and is being marketed by the AIMIL Pharmaceuticals.
The study was aimed to investigate whether BGR-34 was effective on its own or along with other allopathy drugs and if yes then at what level.
The results were encouraging. It found that the herbal drug was enough not only in reduction of fasting blood sugar through modulation of hormonal profile along with a significant body weight reduction but there were other benefits also.
The drug also modulates hormonal profile, lipid profile and triglyceride level while bringing down leptin mark which is effective in controlling fat.
Triglyceride in excess quantity is harmful for the health as it is a bad cholesterol.
Similarly, controlled lipid profile keeps heart diseases at bay while disturbance in hormonal profile can result in poor sleep, noted the authors about the research based on various health parameters.
In contrast, modulation of hormonal profile was found to be significant, resulting in increased insulin level.
The study initiated in March 2019 will soon be published in a research journal.
Sanchit Sharma, Executive Director of AIMIL Pharmaceutical, said that herbal-based ayurveda medicines are finding huge acceptance among people who are more keen into taking preventive health measures in the backdrop of rising non communicable diseases due to lifestyle changes among others.
"To cater to this increasing demand, the government too has taken various measures to boost the availability of these products based on time-tested medicinal plants as immunity boosters," he added.
In fact, yet another study published in the latest edition of Serbian Journal of Experimental and Clinical Research on Sciendo scientific platform has found that BGR-34 can help lower sugar level within three months and also exert a powerful antioxidant action to prevent complications of the diabetes which is on the increase in the country.
Also, Read in hindi► आयुर्वेदिक दवा बीजीआर-34 मोटापे और मधुमेह में प्रभावी - एम्स स्टडी
The ancient practice of meditation can do more than just relax the mind. Recent studies have revealed that meditation can positively impact heart health by reducing stress and lowering blood pressure and heart rate.
Mindfulness and meditation can benefit overall health, including heart health. The age-old practice uses quiet contemplation, breathing and sustained focus to help let go of stress and feel more calm and peaceful. It can be thought of as a mini-vacation from stress in life.
Psychological stress increases the activation of the hypothalamic-pituitary-adrenal axis and the sympathetic nervous system. This causes a release of harmful hormones cortisol, adrenaline and noradrenaline. These harmful hormones fasten the heart rate, increase cardiac output and narrow the arteries. As meditation induces deep relaxation in the mind and body, the stress subsides, and stability is restored.
How to Make Meditation a Habit?
Once people understand the basics of the practice, the next challenge is making it a habit. Like every other lifestyle change, it takes time to incorporate meditation into everyday life and build it into a routine. Here are some tips:
Set a daily alarm on the phone or block out time on a digital calendar
Try an app that reminds it's time to meditate and then record the length of the session
Start by practising a few minutes every day and increase the time in small amounts until the goal is reached
Meditation to Connect with the Heart's Energy
Here are some simple steps to connect with the heart's Energy:
Sit in a comfortable position and close your eyes.
Let go of any thoughts and the world outside.
Focus the attention on the spiritual heart centre (the middle of the chest) and be aware of the heart as a space.
Resting the attention on the heart centre, breathe gently and sense the breath flowing into the heart. One may also visualise a coolness permeating the chest.
Breathe normally and steadily.
For the next few minutes, sit and listen to the heart. The heart will gradually begin to release emotions, wishes, memories, dreams and fears long stored inside. If the mind wanders, gently return to the focus on the heart.
Upon completing the meditation practice, take a few moments to reflect on the practice.
Why Meditation can be Useful for Heart Health?
Several studies have shown that meditation can lower stress levels, reduce cortisol levels and improve heart health. Meditation can activate the "rest-and-digest" functions of the body, which counteracts the "flight-or-fight" responses. With daily meditation practice, people can lower their heart rate and blood pressure, which may reduce the risk of heart diseases.
Here's a look into what different studies have to say about meditation and heart health.
Researchers in 2013 at the University of Sydney found that meditation can improve HRV. It is a significant marker of mental and physical health. After spending ten intensive days learning how to meditate, meditation drastically improved the heart's responsiveness.
In 2021, the American Journal of Biomedical Science and Research published a report on meditation's effect on heart rate. It revealed that with time, meditation helps the heart to beat slower and become more consistent. This indicates that meditation may be effective in preventing heart diseases.
The International Journal of Exercise Science published a study in 2017 on the effect of meditation on stressed college students. Throughout the 6-week-meditation programme, blood pressure and pulse decreased significantly.
It takes time to learn meditation and gain confidence, as with any new endeavour. The important thing is to practice every day, even if only for a few minutes. Meditation, no matter how brief, is always preferable to doing nothing. A schedule can also be used to establish a routine. In addition, every day, one should try to practice meditation. Daily practice can have enormous benefits not only for the heart, but also for the mind, body, and soul. (Dr. Deepak Mittal, Founder, Divine Soul Yoga)
Read More► 7 Indoor Exercises to Keep You Fit During Monsoon
During the monsoon, there is an increased chance of getting a cold or other gastrointestinal infections, particularly for pregnant women. You should take steps to ensure that your food is taken care of in addition to the standard precautions like frequently washing your hands and avoiding contact with ill people. The following advice can help you stay healthy throughout the monsoon season.
Home Cooked Food
As the weather cools down and the rains begin, our appetites change and we start craving comfort food. However, for pregnant women, it's important to be careful about what they eat during this time. While there are many tempting options available, home-cooked food is always the best choice for a pregnant woman's diet during monsoon.
Not only is it more nutritious, but it's also less likely to contain harmful bacteria that can cause food poisoning. Instead of reaching for deep fried snacks or fast food from outside, you can enjoy tasty and nutritious quick meals that are cooked at home. For example, roughly diced boiled potatoes that are seasoned with some salt and pepper work perfectly, these could even work great when mixed with some curds and sprinkled with just a little bit of sev for some crunch.
Pregnant women must take care of hydration, this is especially true during the monsoon season as we do tend to consume less water due to the wet and humid climate. Dehydration, however, is a dangerous condition to have during pregnancy as it can can lead to complications such as urinary tract infections, preeclampsia, and preterm labour, and hence, must be avoided at all costs.
While water is always the best choice for staying hydrated, pregnant women can also opt for homemade fruit juices, coconut water, and buttermilk. It is important to avoid sugary drinks, caffeine, and alcohol, as these can actually worsen dehydration.
Pregnant women should also consume fibre-rich food, which will help to regulate digestion and prevent constipation, which is a common problem during pregnancy. By following these simple tips, pregnant women can stay healthy and comfortable throughout the monsoon season.
Eating Fresh Food
During pregnancy, pregnant women frequently experience cravings for specific meals, but it's crucial to make sure that these cravings are healthful. Prepackaged sugary or fried foods may appeal to some women's cravings, but they also raise the risk of gestational diabetes, excessive weight gain, thyroid problems, and other metabolic diseases.
Instead, women should concentrate on eating nutrient-dense fresh fruits and vegetables, which are crucial for preserving pregnancy wellness. They also aid in blood sugar regulation, which helps lessen cravings for sweet meals.
During the monsoon season, there is an abundance of fresh fruits and vegetables that are easily available. Oranges, berries, spinach, sweet limes, cabbage, grapefruits and many more such fruits and veggies are rich in nutrients, vitamins and minerals. Pregnant women should take advantage of this by including them in their diet.
This will not only help them to stay healthy, but it will also ensure that their baby gets the nutrients it needs. As a precaution, pregnant women are advised to avoid consuming raw foods during the monsoon season. Generally, raw foods can contain bacteria and microorganisms that cause food poisoning. Therefore, pregnant women should eat cooked food instead of raw food during the monsoon season.
While monsoons are refreshing, it is advisable to take safety measures to avoid contracting any food-borne infections or other health dangers. The health of the mother and unborn child is extremely vulnerable during pregnancy, and it is crucial to ensure the ideal growth of the child.
Expectant moms should take enough protein, calcium, iron, vitamins, folic acid, and iodine in their meals in addition to maintaining a healthy diet and nutrition. A healthy and safe pregnancy will be ensured by taking all of these additional safety measures throughout the monsoon season. (Rohit Shelatkar, VP at Vitabitotics, Fitness & Nutrition Expert)
Read More► Simple Mistakes That Can Ruin Your Fat Loss Journey
न्यूयॉर्क: जिन लोगों को नॉन-अल्कोहलिक फैटी लीवर डिजीज (एनएएफएलडी) है, उनमें लीवर में फैट सेल्स का निर्माण होता है, उनमें डिमेंशिया का खतरा अधिक होता है। एक नए अध्ययन में ये बताया गया है। एनएएफएलडी लीवर की आम बीमारी है, जो दुनिया की लगभग 25 प्रतिशत आबादी को प्रभावित करती है। रोग यकृत कोशिकाओं में वसा के संचय से लीवर की सूजन और लीवर सिरोसिस तक बढ़ सकता है।
अत्यधिक शराब का सेवन फैटी लीवर का कारण बन सकता है, वहीं एनएएफएलडी मोटापे और संबंधित स्थितियों जैसे उच्च रक्तचाप या टाइप 2 मधुमेह के कारण भी हो सकता है।
जर्नल न्यूरोलॉजी में प्रकाशित अध्ययन से पता चला है कि एनएएफएलडी वाले लोग जिन्हें हृदय रोग भी है या जिन्हें स्ट्रोक हुआ है, उनमें डिमेंशिया का खतरा और भी अधिक हो सकता है।
जिन लोगों को लीवर की बीमारी नहीं है, उनकी तुलना में एनएएफएलडी वाले लोगों में डिमेंशिया की दर 38 प्रतिशत अधिक है।
मस्तिष्क में अपर्याप्त रक्त प्रवाह के कारण होने वाले डिमेंशिया को देखते हुए, शोधकर्ताओं ने पाया कि एनएएफएलडी वाले लोगों में लीवर की बीमारी वाले लोगों की तुलना में 44 प्रतिशत अधिक दर थी। शोधकर्ताओं ने हालांकि अल्जाइमर रोग नहीं पाया।
लीवर की बीमारी वाले लोग जिन्हें हृदय रोग भी था, उनमें डिमेंशिया का 50 प्रतिशत अधिक जोखिम था। जिन लोगों को लीवर की बीमारी और स्ट्रोक था, उनमें डिमेंशिया का खतरा 2.5 गुना अधिक था।
स्वीडन में करोलिंस्का इंस्टीट्यूट के यिंग शांग ने कहा, "हमारे अध्ययन से पता चलता है कि गैर-मादक वसायुक्त यकृत रोग डिमेंशिया से जुड़ा है, जो मुख्य रूप से मस्तिष्क में किसी प्रकार की चोट से हो सकता है।"
"ये परिणाम इस संभावना को उजागर करते हैं कि लीवर और हृदय रोग एक साथ होने पर इसके उपचार से डिमेंशिया का खतरा कम हो सकता है।" (एजेंसी)
यह भी पढ़े► हीमोफिलिया के मरीजों की जीन थेरेपी से रक्तस्राव में आएगी कमी
लंदन: कोविड-19 से संक्रमित मरीजों में हृदय रोग और मधुमेह विकसित होने का खतरा अधिक होता है, खासकर संक्रमण के बाद के तीन महीनों में। एक नए शोध में यह पता चला है। वैज्ञानिक तेजी से कोविड-19 को एक बहु-प्रणाली की स्थिति के रूप में पहचान रहे हैं जो पूरे शरीर में बीमारी का कारण बन सकती है, संभवत: उन मार्गो को ट्रिगर करके जो सूजन का कारण बनते हैं।
लंदन के किंग्स कॉलेज के शोधकर्ताओं ने 428,000 से अधिक कोविड रोगियों और इतने ही अज्ञात मेडिकल रिकॉर्ड का विश्लेषण किया और इस निष्कर्ष पर पहुंचे कि कोविड रोगियों में मधुमेह और हृदय रोग उन लोगों की तुलना में ज्यादा होते हैं, जिन्हें कभी संक्रमण नहीं हुआ था।
ओपन एक्सेस जर्नल पीएलओएस मेडिसिन में प्रकाशित विश्लेषण से पता चला है कि वायरस से संक्रमित होने के बाद पहले चार हफ्तों में 81 प्रतिशत कोविड रोगियों को मधुमेह होने का पता चला। संक्रमण के बाद 12 सप्ताह तक उनका जोखिम 27 प्रतिशत तक बढ़ गया था।
कोविड समग्र रूप से हृदय निदान में छह गुना वृद्धि के साथ जुड़ा था, मुख्य रूप से फुफ्फुसीय अंत: शल्यता (फेफड़ों में रक्त के थक्के) और अनियमित दिल की धड़कन के विकास के कारण। एक नए हृदय रोग निदान का जोखिम संक्रमण के पांच सप्ताह बाद कम होना शुरू हो गया और बेसलाइन स्तर पर वापस आ गया या एक वर्ष से लेकर 12 सप्ताह के भीतर कम हो गया।
हालांकि, शोधकर्ताओं ने यह भी नोट किया कि कोविड संक्रमण हृदय संबंधी विकारों और मधुमेह के बढ़ते जोखिम से जुड़ा है।
इन निष्कर्षो के आधार पर टीम ने अनुशंसा की कि डॉक्टर अपने रोगियों को स्वस्थ आहार और व्यायाम के माध्यम से मधुमेह के जोखिम को कम करने की सलाह दें।
टीम ने कहा, "हृदय की स्थिति और मधुमेह के विकास पर कोविड-19 के दीर्घकालिक प्रभावों पर इस बहुत बड़े जनसंख्या आधारित अध्ययन से मिली जानकारी उन लाखों लोगों का प्रबंधन करने वाले डॉक्टरों के लिए अत्यंत मूल्यवान होगी, जिन्हें कोविड-19 हो चुका है। इससे स्पष्ट है कि कोविड-19 से संक्रमित होने के बाद कम से कम पहले 3 महीनों में विशेष सतर्कता की जरूरत रहती है। (एजेंसी)
यह भी पढ़े► हीमोफिलिया के मरीजों की जीन थेरेपी से रक्तस्राव में आएगी कमी
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