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.