Exercising to reduce high BP? Read what study done over 30 years has found

 Source: https://timesofindia.indiatimes.com/life-style/health-fitness/health-news

Crucial link between exercise and blood pressure

It takes a lifetime to maintain excellent cardiovascular health, and current studies highlight the significance of consistent physical activity, particularly in early adulthood, in controlling blood pressure. An extensive study that included more than 5,000 participants in four different U.S. cities clarifies the complex link between exercise habits and hypertension which was published in the American Journal of Preventive Medicine.

The changing patterns of physical activity

The study, conducted by epidemiologist Kirsten Bibbins-Domingo from the University of California, San Francisco, reveals that while teenagers and those in their early 20s may be initially active, these patterns often shift with age. Recent research has brought to light the shifting patterns of physical activity across different age groups. The challenge becomes evident in maintaining consistent physical activity levels during the critical middle-age years, where the risk of hypertension tends to rise.

Silent threat of hypertension

High blood pressure, or hypertension, is a major global health concern that is sometimes referred to as the "silent killer." It affects billions of people worldwide. Hypertension is more than just a number; it's a widespread health issue that silently endangers millions of people's lives worldwide. It often goes undiagnosed and can be a sign of serious cardiovascular problems like heart attacks and strokes, so treating the underlying causes is crucial. Comprehending the profound influence of hypertension on general health becomes imperative when devising efficacious preventive measures.

The three-decade health journey

The study included more than 5,100 adults who completed questionnaires and health assessments over a three-decade period. The findings showed that from the ages of 18 to 40, physical activity levels generally decreased and rates of hypertension increased. This correlation emphasizes how important it is to launch health promotion programs focused on encouraging regular physical activity during the crucial early adult years.

Recommended exercise levels

Lead author Jason Nagata emphasizes the need to surpass current minimum standards for physical activity. Individuals engaging in 5 hours of moderate exercise per week during early adulthood showed a significant reduction in hypertension risk. Surprisingly, maintaining this elevated exercise level until age 60 further lowered the risk, emphasizing the long-term benefits of sustained physical activity.

Challenges in sustaining physical activity

Acknowledging the difficulties in maintaining high levels of physical activity, especially after high school, Nagata points out the impact of life changes such as transitioning to college, the workforce, and parenthood. This period often leads to a reduction in leisure time and opportunities for physical activity.

Racial disparities

The study also reveals glaring differences in health between various racial groups. Compared to White people, Black men and women have different health trajectories, and socioeconomic status is a major determining factor. The results emphasize how critical it is to address these disparities and customize intervention strategies for particular populations.

 

Eating dinner after 9pm may increase the risk of stroke by 28%

 Source: https://timesofindia.indiatimes.com/life-style/health-fitness/health-news

The impact of meal timing on cardiovascular wellness

Traditional meal times frequently get neglected in the rush of modern life, which results in unstable and sometimes chaotic eating habits. However, did you know that timing your meals may be just as important as content? A recent study exploring the field of chrononutrition and showing how meal timing can have a major impact on cardiovascular health was published in Nature Communications. Here are the key findings of the study that you must know about.

The circadian connection

Our bodies follow circadian cycles, roughly 24-hour physiological rhythms. Central to this is the fasting/eating cycle, influencing peripheral clocks in various tissues. These, in turn, regulate heart and blood vessel functions. The study explores the link between alterations in eating and fasting times and the incidence of Cardiovascular Disease (CVD). With CVD being the leading cause of global disease and death, faulty dietary patterns contribute significantly. Chrononutrition, a growing field, seeks to clarify the complex relationships that exist between food timing and health. In a time when traditional mealtimes are frequently disregarded, realising the significance becomes critical.

Breakfast and late-night meals

Research highlights the importance of breakfast for maintaining normal metabolism and cardiovascular health. Late-night meals are associated with arteriosclerosis, obesity, abnormal lipid profiles, and metabolic syndrome in women. The study seeks clarity on identifying meal timings and their impact on cardiovascular outcomes. A potential method for improving cardiometabolic health is Time-Restricted Eating (TRE). Extending nighttime fasting to over 12 hours has shown reductions in body weight, blood pressure, and inflammation in humans. The study examines how nighttime fasting duration directly affects CVD risk.

Study insights

Utilising data from the NutriNet-Sante study with over 100,000 adults, the research identifies key factors linked to meal timings. Younger individuals, smokers, and those with later meal timings show higher CVD risk. The study unfolds over a 7-year period, revealing a correlation between late first meals and an increased risk of CVD. The study underscores the significance of meal timing, showing that the later the first meal, the higher the risk of CVD. Notably, eating after 9 pm increases the risk by 13%. Cerebrovascular disease risk rises by 8% with each hour delay in the last meal, reaching a peak of 28% after 9 pm. Increased nighttime fasting is linked to a 7% reduction in cerebrovascular disease risk.

Implications for cardiometabolic health

Cardiometabolic health thrives on early Time-Restricted Eating, supported by previous findings linking early breakfasts and longer overnight fasting to a lower risk of type 2 diabetes. Early meals promote food metabolism, aligning with peripheral circadian rhythms that regulate blood pressure.

​Considerations and future research

While the study sheds light on the meal timing-cardiovascular health nexus, confounding factors like night shift work and other lifestyle elements must be considered. The study urges further research into the intricate relationship between meal timing, circadian rhythms, and overall health.

 

Lack of Sleep Linked to Increased Risk of Cancer

 By Leah Lawrence

Source: https://www.cancertherapyadvisor.com/

Getting less than 6 hours of sleep each night was associated with an increased risk of cancer. Source: Getty Images

Getting less sleep is associated with an increased risk of cancer, according to a study published in the journal Cancer.

Researchers found evidence to suggest that individuals who slept less than 6 hours each night, those who did not nap during the day, and those who got less than 7 hours of sleep in total had an increased risk of cancer.  

For this study, the researchers analyzed data from 14,851 participants in the China Health and Retirement Longitudinal Study, a population-based survey of people older than 45 years of age. The researchers evaluated associations between cancer and nighttime sleep duration, daytime napping, and total sleep duration.

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The study participants’ mean age was 58.78 years, 53% were women, 29% slept for less than 6 hours per night, and 46.9% did not take naps during the day. Over a median follow-up of 6.9 years, there were 229 cases of incident cancer.

In a multivariable analysis, individuals who slept less than 6 hours per night had a 41% higher risk of cancer than those who slept for 6-8 hours per night (hazard ratio [HR], 1.41; 95% CI. 1.01-1.95; P =.041). When the researchers stratified patients by sex, this association was only significant for women (HR, 1.53; 95% CI, 1.00-2.33; P =.047).

Individuals who did not nap during the day had a 60% higher risk of cancer than those who napped for more than 1 hour per day (HR, 1.60; 95% CI, 1.01-2.55; P =.047). There was no variation in risk by sex.

Individuals who slept less than 7 hours in total had a 69% higher risk of cancer than those who slept for 7-8 hours total (HR, 1.69; 95% CI, 1.19-2.39; P =.003). When the researchers stratified participants by sex and body mass index (BMI), there was a significantly increased cancer risk associated with less than 7 hours of total sleep for men (HR, 1.95; 95% CI, 1.14-3.35; P =.015) and for individuals with a BMI of 24 kg/m² or more (HR, 1.70; 95% CI, 1.06-2.75; P =.029). The difference for women and individuals with a BMI of less than 24 kg/m² did not reach statistical significance.

The researchers also analyzed sleep trajectories over time in 9788 participants. Compared to participants who had a normal sleep trajectory throughout follow-up, those who maintained a short sleep duration — at nighttime only or in total — did not have a significantly increased risk of cancer overall.

However, when participants were stratified by sex and BMI, the risk of cancer was increased among women (HR, 2.01; 95% CI, 1.07-3.80; P =.030) and those with a BMI of 24 kg/m² or higher (HR, 1.87; 95% CI, 1.01-3.45; P =.046) if they maintained a short trajectory of nighttime sleep duration. The risk of cancer was also increased among women who maintained a short trajectory of total sleep duration (HR, 2.26; 95% CI, 1.13-4.52; P =.021).

“This study provides novel evidence of the association between sleep duration and cancer incidence from both static and dynamic perspectives,” the researchers wrote.

They suggested several possible mechanisms for the association between sleep and cancer risk, including decreased melatonin levels, impaired immune function, and disruptions of circadian rhythms that could promote tumorigenesis.

 

Lazy Eye in Children: Why does one need to detect it during childhood

 Source: https://timesofindia.indiatimes.com/life-style/health-fitness/health-news

​​Lazy eye in children​

Lazy eye, medically known as amblyopia, is a common vision disorder that affects children. It occurs when one eye has weaker vision than the other, leading to reduced eyesight in the affected eye. It is not related directly to any structural abnormality of the eye. It develops when there’s a breakdown in how the brain and the eye work together, and the brain can’t recognize the sight from the weaker eye. Early detection and intervention are crucial in managing this condition effectively. Amblyopia is one of the most common causes of preventable blindness in children.

Incidence of the lazy eye​

Dr. Soveeta Rath, Consultant - Pediatric Ophthalmology, Dr. Shroff’s Charity Eye Hospital, Delhi says, “Incidence of amblyopia ranges between 2-5%. It usually presents in children when they have refractive errors and are not corrected at the right time, because of delay in detection and treatment. Children with lazy eyes generally present to us with poor vision. The risk factors for amblyopia includes anisometropia which means there is significant difference in the glass description of both the eyes. If there is any cataract or corneal scar or any other causes that obstruct light entering to the eye become an additional risk factor for inducing amblyopia.”

Early signs and detection of lazy eye:​

Identifying lazy eyes in children can be challenging as they might not always exhibit obvious symptoms. However, certain signs could indicate its presence:

1. Squinting or closing one eye: Children might squint or close one eye to see more clearly.

2. Poor depth perception: They may struggle with judging distances or have difficulty with hand-eye coordination.

3. Head tilting: Tilting the head to one side to focus better could be a subtle sign.

4. Frequent rubbing of eyes: If a child frequently rubs their eyes, it might indicate eye strain or fatigue , indirectly implying chances of poor vision in one or both eyes.

Prevention of lazy eye​

Regular eye examinations are pivotal for early detection. Pediatricians often conduct basic eye screenings during routine check-ups. However, comprehensive eye exams by an eye care specialist, including testing for visual acuity and eye alignment, are crucial for detecting lazy eye.

Effective treatment strategies for lazy eye

The first step in treatment of lazy eye is prescription of correct glasses and ensuring the children constantly wear these glasses.

According to Dr. Rath, “Following constant wear of glasses, patching of the good /stronger eye remains the gold standard treatment. Covering the stronger eye with an eye patch for a few hours each day forces the weaker eye to work harder, stimulating its vision development. The duration of eye patching depends on the severity of amblyopia. Timely intervention plays a pivotal role in treating lazy eye in children. The effectiveness of treatment often depends on the child's age and the severity of the condition.”

Other treatment strategies​

Oral and topical medications like Citicoline , Atropine drops in the good eye are also used in refractory conditions. Video games using Ipad, dichoptic therapy, and perceptual learning are the software based practices that have gained importance in the recent past. These use various games that need a smartphone, laptop or desktop that are attractive for children to play which enhances compliance, and also avoids social stigma for the patch. Moreover in the absence of digital devices, virtual reality headsets are being used to treat amblyopia today. These therapies can be used in residual and refractive amblyopia as well as in adults.

Importance of early intervention​

Early detection and prompt treatment significantly improve the chances of successful recovery from lazy eye. Children below the age of seven tend to respond more effectively to treatment due to the brain's higher plasticity and ability to adapt. Adults with an undiagnosed lazy eye may not be able to correct the condition timely and effectively.

 

Vitamin B12 deficiency can impact nervous system; 5 signs to not ignore

 Source: https://timesofindia.indiatimes.com/life-style/health-fitness/health-news

Signs of vitamin B12 deficiency​

A lack of vitamin B12 can affect your body’s ability to produce fully functioning red blood cells. This can lead to a variety of symptoms. Vitamin B12 is a crucial nutrient for proper functioning of the nervous system. According to an article published in the British Medical Journal (BMJ), neurological symptoms are the main presenting symptoms in many people. Neurological symptoms are those which affect your body’s movement and function. According to the article, neurological symptoms occur in 85 percent of vitamin B12 deficiency cases. Here are some signs to note.

Paresthesia​

Paresthesia refers to a burning or prickling sensation in the hands, arms, legs, or feet, or other parts of the body. The sensation is usually painless and is described as tingling, numbness, skin crawling or itching. It is important to consult your doctor if you experience this symptom for proper diagnosis and treatment.

Ataxia​

Ataxia means without coordination, explains Johns Hopkins Medicine. Ataxia refers to a group of disorders that affect your coordination, balance and speech. According to the NHS UK, any part of the body can be affected. This can lead to difficulties with balance, walking, speaking, swallowing, writing, eating, and vision.

Myelopathy

Myelopathy is a condition caused by spinal compression. According to the Cleveland Clinic, symptoms include pain in your neck or back, tingling, numbness or weakness in your arms, hands, legs or feet. It can also lead to difficulty with fine motor skills, such as buttoning a shirt, balance or coordination issues, loss of bladder or bowel control.

Tinnitus​

Lack of vitamin B12 in the body can damage the nerves in the cochlea – a fluid-filled structure in the ear that is vital for hearing. Tinnitus refers to hearing noises that don’t come from an outside source. Tinnitus can sound like ringing, buzzing, whooshing, humming, hissing, throbbing and music or singing, according to the NHS UK.

Poor balance​

 “Body posture depends closely on proprioception, vestibular and visual function and muscle tone, all parameters that are affected by vitamin B12 deficiency,” according to a paper published in ‘J Musculoskelet Neuronal Interact’. Vitamin B12 deficiency can lead to poor balance and falls. If you have a poor balance, it can lead to losing your balance while walking or feeling imbalanced.

 

Why setting an alarm to wake up in the morning is bad for your heart

 Source: https://timesofindia.indiatimes.com/life-style/health-fitness/health-news

Stop setting alarms to help you wake up​

Setting an alarm to wake up in the morning is a common practice for most of us. However, this seemingly harmless daily habit could be troubling your heart health. The abrupt awakening due to sudden sound alert can have negative consequences for your heart and blood pressure. As the name suggests, it “alarms” your body at a stage when you are in sleep. Read on to learn why this habit is potentially harmful and what are the healthier alternatives.

Disrupts body's natural clock​

When you set an alarm to wake up, you disrupt your natural sleep cycle. Our bodies follow a circadian rhythm, a 24-hour internal clock that regulates various physiological processes, including sleep-wake patterns. This natural rhythm is finely tuned to the rising and setting of the sun. When an alarm abruptly ends your sleep cycle, it can lead to a phenomenon known as "sleep inertia." Sleep inertia occurs when you wake up during a deep stage of sleep, leaving you groggy and disoriented. These sudden awakenings can stress your heart, as the body struggles to adjust from a deep sleep state to full wakefulness.

Alarms can stimulate stress​

Alarms can lead to a rush of stress hormones in the body. When the shrill sound of an alarm clock startles you awake, it triggers the body's fight-or-flight response. This response is characterized by the release of stress hormones such as cortisol and adrenaline. While these hormones are essential for dealing with immediate threats, they are not designed to be released abruptly from a peaceful slumber. The sudden surge in stress hormones can increase blood pressure and heart rate.

Negative impact on your mood​

Setting alarms to wake up can negatively impact your mental health or mood. Sleep plays a significant role in emotional regulation and mood stability. Interrupting your sleep with an alarm can leave you feeling irritable, stressed, and anxious, which can indirectly impact your heart health.

How to wake up without alarm​

Waking up on time without an alarm clock is entirely possible with some lifestyle adjustments and good sleep hygiene practices. Fix the time when you go to bed every night, and the time when you have to wake up every morning, even on weekends. Consistency helps regulate your body's internal clock, making it easier to wake up without an alarm. Develop a daily sleep schedule that signals your body it is time to sleep. Activities like reading, taking a warm bath, or practicing gentle yoga can prepare your mind and body for sleep.

Ensure you get the recommended 7-9 hours of sleep each night based on your individual needs. Exposure to natural light in the morning helps regulate your circadian rhythm. Open your curtains or blinds to let sunlight into your bedroom when it's time to wake up.

Stay patient and consistent​

Remember that it may take time to adjust to waking up naturally without an alarm clock, especially if you're used to relying on one. Be patient with yourself as you transition to this more gentle and natural way of waking up. By following these tips, you can improve your sleep quality and wake up on time without the need for an alarm.

 

Sitting for too long can put you at the risk of this serious health condition

 Source: https://timesofindia.indiatimes.com/life-style/health-fitness/health-news

Not moving enough can put you at risk​

If you find yourself spending a lot of time sitting still in a small area, you need to be aware. Your chance of getting a blood clot rises as you remain sedentary for a longer period of time. Any traveler who spends more than four hours in a vehicle, including a plane, car, bus, or train, is susceptible to deep vein thrombosis (DVT), which is another name for blood clots.

How critical can thrombosis be?​

Blood clots can happen to anyone who travels for more than four hours, whether they do so by plane, automobile, bus, or train. It can form in the calf veins of your legs during travel because you are sitting still in a confined space for long periods of time. However, a serious health situation can occur when a part of the blood clot breaks off and travels to the lungs. This is called a pulmonary embolism, and it may be fatal.

Dr. Raghuram Sekhar Consultant, vascular and endovascular surgery at Kokilaben Dhirubhai Ambani Hospital Mumbai, says, “The good news is there are things you can do to protect your health and reduce your risk of blood clots during periods of prolonged sitting such as during travel.”

These factors can increase your risk for blood clots​

Most people who develop blood clots have one or more other risks for blood clots, such as:
Obesity
Older age (risk increases after age 40)

Recent surgery or injury (within 3 months)

Use of estrogen-containing contraceptives

 .Hormone replacement therapy (medical treatment in which hormones are given to reduce the effects of menopause)

Pregnancy and the postpartum period (up to 3 months after childbirth)

Previous blood clot or a family history of blood clots

Active cancer or recent cancer treatment

Limited mobility (for example, a leg cast)

Varicose veins

Recognizing the symptoms​

About 50% of people with DVT have no symptoms at all. The following are the most common symptoms of clots that occur in the affected part of the body (leg/arm/lungs)

1. Swelling of the leg or arm

2. Pain or tenderness that you can’t explain

3. Pulmonary Embolism: Breathlessness of recent origin

How to protect yourself and reduce your risk of blood clots during sedentary periods​

Move your legs frequently when on long trips and exercise your calf muscles to improve the flow of blood.

If you’ve been sitting for a long time, take a break to stretch your legs. Pulling each knee up toward the chest and holding it there with your hands on your lower leg for 15 seconds, and repeating up to 10 times during prolonged sedentary periods helps to improve the flow of blood in your legs.

If you are at risk, talk with your doctor to learn more about how to prevent blood clots. For instance, wearing progressive compression stockings may help some people.

 

Signs that indicate extremely low vitamin B12 in the body

 Source: https://timesofindia.indiatimes.com/life-style/health-fitness/health-news

Low levels of vitamin B12 in the body can be extremely harmful​

Vitamin B12, also known as cobalamin, is an essential nutrient that plays a crucial role in various bodily functions. It is necessary for the production of red blood cells, the maintenance of a healthy nervous system, and the synthesis of DNA. Since our bodies cannot produce vitamin B12 on their own, we must obtain it through our diet or supplements.

What is the normal level of vitamin B12 a human body should have?​

Vitamin B12 levels above 300 pg/mL are considered to be normal. A vitamin B12 level of less than 200 pg/mL is considered to be deficient. When vitamin B12 levels drop significantly, it can lead to a condition known as vitamin B12 deficiency. This deficiency can have serious health consequences if left untreated.

Fatigue and weakness​

One of the most common and early signs of vitamin B12 deficiency is fatigue and weakness. This occurs because vitamin B12 plays a crucial role in the production of red blood cells, which are responsible for carrying oxygen throughout the body. Without enough red blood cells, tissues and organs do not receive an adequate oxygen supply, leading to fatigue and weakness. Individuals with low B12 levels often describe feeling tired, sluggish, and lacking in energy, even after a full night's sleep.

Cognitive decline​

Vitamin B12 is essential for maintaining a healthy nervous system, including the brain. Low B12 levels can affect cognitive functions, leading to difficulties in concentration, memory problems, and mental fogginess. In severe cases, it may even result in mood disturbances, such as depression and irritability. These cognitive impairments can impact daily life and overall well-being, making it crucial to address B12 deficiency promptly.

Numbness and tingling sensations​

Another hallmark sign of extremely low vitamin B12 levels is numbness and tingling sensations, particularly in the hands and feet. This condition, known as peripheral neuropathy, occurs because B12 deficiency can damage the myelin sheath that surrounds nerves. As a result, the nerves cannot transmit signals properly, leading to sensations of tingling, burning, or numbness. Over time, this can progress to more severe symptoms, such as muscle weakness and difficulty with balance and coordination.

Vision problems​

In some cases, vitamin B12 deficiency can lead to vision problems. Optic neuropathy, a condition in which the optic nerve is damaged, can occur due to low B12 levels. This can result in blurred or disturbed vision, difficulty in distinguishing colors, and even vision loss in severe cases. While not a common symptom, it underscores the importance of addressing B12 deficiency promptly to prevent further complications.

Mouth ulcers​

Oral symptoms can also be indicative of vitamin B12 deficiency. Individuals with low B12 levels may experience glossitis, which is the inflammation of the tongue. This can make the tongue appear swollen, red, and shiny. Additionally, mouth ulcers or canker sores may develop, causing discomfort and pain while eating or speaking. These oral symptoms can be among the early signs of B12 deficiency.

Difficulty walking and balance issues​

As vitamin B12 deficiency progresses, it can lead to neurological symptoms, including difficulty walking and balance issues. This occurs due to the damage to the nerves that control muscle movement and coordination. Individuals with severe B12 deficiency may experience muscle weakness, stumbling, and an unsteady gait, making them more prone to falls and injuries.

Pale skin​

A deficiency in vitamin B12 can also manifest in changes to the skin's appearance. Anemia resulting from B12 deficiency can lead to a pale or jaundiced (yellowish) complexion. This occurs because the red blood cells produced in the absence of sufficient B12 can be abnormally large and fragile, leading to their early breakdown and a decrease in the number of healthy red blood cells in circulation. This can give the skin a pale or yellowish hue, a condition known as "megaloblastic anemia."

Can mobile radiation cause brain tumors?

  Source: https://timesofindia.indiatimes.com/life-style/health-fitness/health-news

Can my mobile phone cause a tumor?​

The potential link between mobile phone radiation and brain tumors has been a subject of ongoing scientific research and public concern for several decades.

While the majority of studies conducted to date have not definitively established a causal relationship between mobile phone radiation and brain tumors, it is essential to examine the existing evidence and understand the complexities of this issue.

​Ionizing and non-ionizing radiation​

Mobile phones emit non-ionizing radiofrequency electromagnetic fields (RF-EMFs), which are much less energetic than ionizing radiation, such as X-rays or gamma rays. Ionizing radiation has enough energy to remove tightly bound electrons from atoms and molecules, leading to DNA damage and an increased risk of cancer.

Non-ionizing radiation, like that emitted by mobile phones, lacks the energy required for such direct DNA damage. However, concerns have arisen due to the potential for RF-EMFs to heat tissues and the possibility of indirect biological effects.

What studies have found​

Several epidemiological studies have investigated the relationship between mobile phone use and the risk of brain tumors. The Interphone study, one of the largest and most comprehensive of these studies, involved 13 countries and found no overall increased risk of glioma or meningioma, the two most common types of brain tumors, associated with mobile phone use.

What does WHO say?​

Similarly, the World Health Organization's International Agency for Research on Cancer (IARC) classified RF-EMFs as "possibly carcinogenic to humans" (Group 2B) in 2011 based on limited evidence suggesting a potential link between mobile phone use and glioma. This classification did not conclude that mobile phone radiation definitively causes brain tumors but rather indicated that there were some concerns warranting further investigation

Findings from animal studies​

It's worth noting that animal studies have not provided conclusive evidence of a causal link between mobile phone radiation and brain tumors, although some studies have reported biological effects, such as DNA damage and increased tumor incidence in rodents exposed to high levels of RF-EMFs.

What’s the takeaway?​

While there is ongoing research and debate, the current scientific consensus does not definitively support a causal relationship between mobile phone radiation and brain tumors.

Given the potential for long latency periods in cancer development, continued research is necessary to monitor the effects of long-term and evolving mobile phone use patterns. It is also prudent for individuals to follow recommended guidelines for safe mobile phone use, such as using hands-free devices and limiting exposure, especially among children and adolescents.

Common mistakes after meals that cause poor gut health and weight gain

 Source: https://timesofindia.indiatimes.com/life-style/health-fitness/health-news

Things to avoid after having a meal for better health

After enjoying a sumptuous meal, it's natural to unwind and relax. You might feel like hitting the bed right away or sipping that cuppa for better digestion. However, some common post-meal habits can negatively impact digestion, overall health, and well-being. We all make these common mistakes after meals from time to time, but becoming aware of them is the first step towards healthier post-meal habits. By avoiding these pitfalls and making mindful choices, you can support better digestion, overall health, and well-being and can also eventually promote weight loss. Remember that listening to your body and practicing moderation are keys to feeling your best after a satisfying meal.

Immediately indulging in vigorous activity

Engaging in vigorous physical activity immediately after eating can disrupt the digestive process. This is because your body directs blood flow to the muscles you're using during those physical activities, diverting it away from the digestive organs. This diversion of blood flow can potentially lead to stomach discomfort, cramping, and sluggish digestion.
To promote optimal digestion and avoid these issues, it's advisable to wait at least an hour after eating before engaging in intense physical activity. During this time, your body can focus on digesting the food you've consumed, breaking it down efficiently, and absorbing essential nutrients. This not only helps prevent discomfort but also supports your overall health and energy levels during exercise. So, remember to be patient and give your body the time it needs to process your meal before hitting the gym or engaging in vigorous activities.

Drinking too much water

Staying adequately hydrated is undoubtedly essential for overall health, but it's crucial to strike a balance when it comes to water consumption immediately after a meal. Drinking excessive amounts of water right after eating can potentially have adverse effects on your digestion process by diluting stomach acid, which plays a crucial role in breaking down food.
Instead of gulping down large quantities of water immediately after a meal, consider adopting a more mindful approach to hydration. Sipping water during your meal can help you stay hydrated without overwhelming your digestive system. This allows your body to maintain an appropriate level of stomach acid concentration for effective digestion. Furthermore, it's recommended to wait approximately 30 minutes after your meal before resuming your regular hydration routine. This short delay gives your stomach ample time to begin the digestion process without the interference of excess water

Lying Down

Lying down immediately after consuming a meal is a habit that can potentially lead to discomfort, heartburn, and acid reflux, which can disrupt the digestive process. To mitigate these risks and promote optimal digestion, it's advisable to maintain an upright position for an extended period after eating, ideally for at least two to three hours. By staying upright, you allow gravity to assist in moving food through your digestive tract more effectively. This helps prevent stomach acid from flowing back into the esophagus, reducing the likelihood of heartburn and acid reflux. Instead, sitting in a reclined or partially upright position can provide comfort while still minimizing the risk of digestive discomfort.

Consuming caffeine

Caffeine, often found in popular beverages like coffee and tea, can exert an influence on the absorption of essential minerals and nutrients, particularly iron and calcium. This interference with nutrient absorption is a noteworthy concern for those who regularly enjoy these caffeinated drinks. To address this issue and maximize nutrient uptake, it's advisable to consider a prudent approach to your caffeine consumption. helpful strategy is to introduce a buffer period of approximately one hour following a meal before partaking in these beverages. This delay allows your body sufficient time to digest and absorb the nutrients from your meal without the potential interference caused by caffeine.

Skipping dental hygiene

Neglecting proper oral hygiene practices after eating poses a substantial risk to your dental health, potentially leading to detrimental consequences for your teeth and gums. When food particles are left lingering on your teeth and in the spaces between, they create an environment ripe for the development of cavities and gum disease. To safeguard your oral health it is advisable to adopt steps like brushing and flossing. Brushing helps remove food residue and prevent the formation of plaque while flossing ensures that no debris remains trapped between your teeth and along the gumline.

 

What to do when cancer runs in the family?

 Source: TIMESOFINDIA.COM | Last updated on -Sep 3, 2023, 11:00 IST

Family history can suggest if you have a cancer risk​

There is a very close bond between health risks and the diseases that run in your family. One of the most important diseases that has a very strong presence within families is cancer. "There are many genetic syndromes or hereditary family syndromes which predisposes every individual of that family, every family member is at more cancer risk than an average person who does not have a family history of cancer," says Dr. Pooja Babbar, Consultant - Medical Oncology, CK Birla Hospital, Gurugram.

Family history increases the risk by 5 to 10 times​

"So, if there is a member in the family who has cancer, the other members are at least 5 to 10 times at a higher risk of contracting a cancer," explains Dr. Babbar. "Each gene in our body has 2 functional copies, and for a cellular pathway to be defective, it needs both these copies to be corrupted, called as Knudson two-hit hypothesis. When one inherits a defective copy from the parents, only one further copy needs to get corrupted for the cellular pathway to go haywire, contrary to two ‘hits’ required for normal person," explains Dr. Bhuvan Chugh, Senior Consultant - Medical Oncology, Max Hospital Gurugram.

First relatives are more at risk​

As per Dr. Sunny Jain, Oncologist, Marengo Asia Hospitals, Faridabad, "if cancer runs in the family, then the concerned first relative means daughter of the mother right, mother's mother, or son or brother. These are the 1st relatives and obviously the siblings around. They should be more vigilant. They should meet the genetic counselor who will actually do the chemo typing and gene analysis and will get to know whether the kids, let me call over here, do have the affected or the defected copy of a gene or not."

These three things should be considered​

Dr. Babbar explains that if cancer runs in the family, we have to take three things into consideration, the age of the person who gets the cancer, the number of members in the family who get the cancer, and the type of cancer.

Genetic testing​

It is important to have genetic testing for the cancer. "The best genetic test should be done in a person who is suffering from cancer because the chance of getting a gene mutation in that particular person is the highest. So, for example, there are four members in the family, and one female has breast cancer. So, the ideal person to first test for a genetic syndrome is the female herself. If she comes positive then we have to test the other members of the family for the same gene and then we have to advise if they come positive what they need to do.

Are all cancers inherited?​

"Not all of these mutations are inherited or passed down the family lines. The mutations which are passed down the family lines are called hereditary mutations. Certain hereditary mutations predispose an individual to a much greater risk of developing cancer as compared to the general population," says Dr. Chugh. "The most common of hereditary gene defects is BRCA (Breast Cancer Related Gene) part of the Hereditary Breast and Ovarian Cancer Syndrome. The presence of a defective BRCA gene predisposes women to a higher risk of ovarian and breast Cancers. It also increases the risk of pancreatic cancers in both males and females and prostate cancers in males. The BRCA gene is an important gene in the DNA repair pathway. DNA defects occur frequently during replication and these errors are repaired by genes such as BRCA, and defects in these genes cause DNA errors to accumulate and cellular pathways to be affected leading to the onset of cancer," he adds.

Heart health: Try these simple tests at home to determine how healthy your heart is

 Source:TIMESOFINDIA.COM | Last updated on -Aug 29, 2023, 14:08

How healthy is your heart?​

With the increasing number of heart diseases or heart attacks, especially among people in the younger age group, it is important to be aware of your heart health and keep a check on it. But how to do a heart check-up at home? Here are a few safe and simple tests that you can try at home. However, it is important to consult your doctor first, especially if you have any pre-existing health condition.

​Stair test​

Do you get breathless while walking up the stairs? The stair test can help determine how optimal your heart health is. A person with a healthy heart should not take more than one and a half minutes to climb four flights of stairs, according to Medanta. Failing to do so may indicate that your heart health is suboptimal. Consult your doctor for a proper diagnosis.

​Check your heart rate​

“To examine your pulse rate at home, you need to place your middle finger and index finger of your right hand on the inner wrist of your left hand to feel the tapping sound of your heartbeat. Next, you need to take a second watch and count the number of taps or pulses for 10 seconds. The number of taps should be further multiplied by six to deduce the heartbeat rate for one minute. A normal pulse measures between 60 and 100 beats a minute, and if your heart beat rate is above or below the regular count, it's time that you seek medical consultation,” Medanta explains.

Aerobic exercises​

If you feel breathlessness while performing light aerobic exercises, there is a high chance that you might have some underlying heart condition. You may also experience fatigue after performing such exercises because an adequate amount of oxygen does not reach down your muscles. It is important to consult your doctor before performing any such test, especially if you have any health problems.

​Signs and symptoms of an unhealthy heart​

Apart from the above mentioned tests, here are some signs that indicate your heart might be unhealthy:

Swollen feet, ankles and lower legs

Lack of stamina

Light-headedness

Discomfort in the chest

Left shoulder and left arm pain

Heartburn or back pain

Sexual health issues

Sleep apnoea

Blue or pale gray skin color

Pain in toes

Tips to keep your heart healthy​

A healthy heart calls for a healthy lifestyle. This includes working out on a daily basis, staying hydrated, managing your blood pressure, cholesterol, and diabetes; and quitting smoking and restricting alcohol intake.

Walking just 4,000 steps daily can prevent heart attack and increase lifespan

 Source: TIMESOFINDIA.COM | Last updated on -Aug 24, 2023, 18:00  

While the debate over 10,000 steps is on, this study is a breather!​

A new study in the European Journal of Preventive Cardiology has shed light on the number of steps one needs to walk in order to stay fit. The study says walking for 3,967 steps a day can also give you immense health benefits. It can reduce the risk of all-cause mortality and heart disease-related deaths. For the meta-analysis, the researchers analyzed 17 studies with almost 227,000 participants. 4,000 steps equal to almost 3 km.

What did the researchers find?​

The researchers found that for every 1000-step increment in walking steps a significant reduction in all-cause mortality was found. "...we showed that a 1000-step increment correlated with a significant reduction of all-cause mortality of 15%, and similarly, a 500-step increment correlated with a reduced risk of CV mortality of 7%," the researchers have said.

There is no fixed rule for this!​

“With regards to the number of steps needed for walking, there is no one size fits all,” says Dr. V Mohan - Chairman and Chief Diabetologist of Dr. Mohan's Diabetes Specialities Centre. “Any number of steps is better than no steps obviously. A minimum should be at least 4000 to 7000 steps per day. On average, a person with a sedentary lifestyle will get 2,000 steps a day. So 4,000 steps a day will be a good start,” the expert adds.

​It is always better to increase the number of steps​

“However, it is better to try increasing the number of steps per day to 10,000 steps for younger people,” advises Dr. Mohan. “A brisk morning walk can give between 4,000 to 5,000 steps and thereafter if one takes effort one can easily complete the remaining 4,000 to 5,000 steps,” he briefly estimates the number of walking steps. Walking helps to not only keep you fit but also reduce weight for those who are overweight, control Diabetes and BP, and reduce heart problems apart from helping in digestion, says Dr. Mohan.

There is no upper limit!​

Dr. Mohan recommends that there is no upper limit for the number of steps as some people do 15,000 to 20,000 steps per day and claim that they don't feel tired and feel fit. On the other hand, in older people and people with comorbidities like heart problems, even getting 10000 steps will be difficult. The expert recommends to choose one’s own fitness routine as per the body’s ability to do it.

What is the ideal time to walk?​

“There are no fixed timing for walking. There are morning people who prefer walking as air is fresh and less polluted and then there are people who prefer to do a relaxed evening walk or walk after dinner and they claim that it helps in their digestion and brings down the sugar levels, particularly to the next day's fasting blood sugar,” Dr. Mohan gives examples. “The time for walking depends on various factors like job, lifestyle habits and many other factors. If within 24 hrs, one is able to get enough time for exercise, that is all that is needed,” he advises.

​Are there any precautions to be taken?​

Dr. Mohan recommends that older people with hearing problems may not be able to hear the traffic sounds and have weak eyesight, so it is better for them to walk when there is sufficient light and they should walk with care. People who may not be steady while walking may need a walking stick or support to prevent falls. Walking after a heavy meal and that too walking uphill may produce angina (chest pain) in those who have heart problems and such people need to be careful about this. Always good to have a 5 to 8-minute warm-up and cool-down time before and after walking. People who have diabetes, and are at risk of hypoglycemia may consider having a light snack before going for a walk in order to prevent low-sugar reactions. Follow these basic rules to improve your life.

 

As 18-month-old baby dies after ‘drinking tea’, expert answers if regular milk tea safe for kids?

 Source: https://timesofindia.indiatimes.com/life-style/health-fitness/health-news/as-18-month-old-baby-dies-after-drinking-tea-expert-answers-if-regular-milk-tea-safe-for-kids/articleshow/102537923.cms

The news of a 1.5-year-old baby dying after consuming teawas difficult to fathom. Kids often loiter around us and pick the habits we do in front of them. Sipping on tea is one of them. Most probably many kids play with kitchen sets having small tea sets and we introduce them to tea without giving any thought. In many families, kids are given small amounts of tea when they ask for it.In the unfortunate case, which happened in Madhya Pradesh’s Dewas, a 1.5-year-old boy died after consuming tea. As per the report, the child was with his maternal grandparents, and soon after he drank tea he stopped breathing.

“The boy was brought dead to the hospital, so we can’t comment on the cause of death,” hospital superintendent Dr. Preeti Malpani told TOI.
We spoke to Prachi Jain, HOD, Nutrition & Dietetics, CK Birla Hospital, Gurugram on this common practice in households– is tea safe for kids?

“Tea leaves are a naturally occurring compound found in many plants and contain caffeine, a compound which stimulates brain & nervous system,” the expert says.
“There are no recommendations for the intake of tea ( caffeine) for kids at least below 12 years. Caffeine has both pros & cons but is not considered safe for kids aged 12 years & below because of the following reasons,” she says.

• Intake of caffeine directly stimulates brain activity & nervous system which can affect the sleep routine of a kid & result in morning tiredness.
• Daily intake of caffeine makes one addicted to it.
• Caffeine also acts as a diuretic which means an increase in urine output.

“Generally, kids don’t like the taste of plain milk. Instead of adding tea, mothers can add flavors like Tulsi, elaichi, cinnamon, ginger, powdered nuts, dates & raisins which can make milk more palatable & nutritious,” she adds.
Referring to the incident that happened in Madhya Pradesh, the expert says, “It is not evident or conclusive that the heartbreaking incident happened because of consuming tea. However, in toddlers, choking is one of the prime reasons for suffocation which can happen while improper swallowing of anything, liquid, semi-solid food etc.”

Asked to choose between MBBS & sports, Sift Kaur Samra from Punjab refused to lay down arms, wins World Cup medal

 Source: https://timesofindia.indiatimes.com/

 

First-year MBBS student Sift Kaur Samra won her first individual World Cup medal on Sunday as her family watched with pride from the gallery at the ISSF tournament in Bhopal. For the 22-year-old, the podium finish came on the back of a very tough decision – choosing between two targets, her education and her passion.

The tournament dates clashed with her first-year MBBS exams. She says she requested her college to hold the exams separately for her so that she could represent the nation but it was turned down. Asked to choose between the scalpel and her rifle, she chose the sport. “And I’ll stick to my guns till the 2024 Olympics,” she told TOI.

Samra shot her way to a bronze in the women’s 50m rifle 3-position, taking India’s medal tally to seven and ensuring second place for the country.

Her happiness is tinged with concern for her MBBS, though. That she cracked NEET while keeping her sights on the bullseye is exemplary, but juggling the two proved tough.

“I am not able to manage shooting with MBBS. Before coming here, I requested my college to hold separate exams for me, but they refused. They went on suggesting that I should repeat the first year,” said Samra, a student of Government GGS Medical College, Faridkot, Punjab.
“I met a couple of ministers and other influential people to help me but to no avail,” said Samra, who is the first shooter in her family.

She said she was about to quit the sport last year. “After being selected for MBBS, I had made up my mind to give up shooting. However, a national championship was being held in Bhopal, so I told myself I’ll call it quits after the tournament. I set a national record and life changed. I realised that I should not leave shooting,” said Samra.

So what of her medical course? “I haven't thought about it. I have no idea whether my college will consider me for a separate exam. I do not know what will happen about my academics,” she said, adding in the same breath: “I have set my sights on the next Olympics. I’ll give MBBS a thought only after that.”

The Punjab girl does not like pistols. It’s rifles for her.
On Sunday, as the reigning national champion, Samra began on a strong note in the qualification of the women’s 3P with 588 points, securing the second spot after China’s Zhang Qiongyue (594). Samra displayed excellent consistency in the finals to secure a bronze after she shot 403.9 in the top-eight ranking round. Zhang defeated Aneta Brabcova of the Czech Republic 16-8 for the gold.

Samra said that it was a big day for her. “I have played world cups and have been a regular part of the Indian team but there was no individual medal to my name. Today, I have made it and I am happy.”

 

People Who Have These ‘Big Five’ Personality Traits are Happier Throughout Their Lives

 (Source: https://www.healthline.com/health-news)

New findings indicate that emotional stability was the most powerful predictor of overall satisfaction with life and career. Santi Nuñez/Stocksy

• A new study suggests that people who scored high on surveys measuring openness, conscientiousness, extraversion, agreeableness, and emotional stability tended to report greater overall work, social, and life satisfaction.
• Furthermore, the team noted that the link between these personality traits and life satisfaction was stable across the lifespan.
• These personality traits are known collectively as the Big Five.

People who are emotionally stable, conscientious, and agreeable may experience more satisfaction with their lives, according to new research.

The report, published Monday in the Journal of Personality and Social Psychology, evaluated how the Big Five personality traits — emotional stability, extraversion, conscientiousness, openness, and agreeableness — correlated to work, social, and life satisfaction across the adult lifespan.

Past researchTrusted Source has found that people with certain personality traits, like extroversion, are generally happier than others, however, until now it’s been unclear if this remains the case as people get older.

According to the findings, despite changes in living environments and experiences, the Big 5 personality traits continue to be strongly associated with life satisfaction across the lifespan.

“The personality traits remained equally relevant to life, social or work satisfaction across the adult lifespan, or became even more inter-connected in some cases for work satisfaction,” Manon van Scheppingen, Ph.D., an assistant professor at Tilburg University and one of the study’s co-authors, told Healthline.