Physical Activity Sedentary Breaks Can Lower High Blood Pressure

 Sedentary lifestyle is a term frequently used to describe a way of living in which a person participates in relatively little physical activity. And people are becoming less active everywhere in the world. People who participate in leisure activities, like using computers, watching television, or playing video games, often lead sedentary lives. Additionally, many of the duties that people perform at work are done while they are seated at a desk. One study has shown that taking activity breaks, when sedentary, is important in controlling blood pressure.

Three-hundred and thirty-one middle-aged and older adults were chosen at random and evaluated at the start and end of the 2-year study. For the study, high blood pressure, or HBP, was defined as a systolic and diastolic blood pressure of 140/90 mmHg. A questionnaire was used to measure physical activity, sedentary behavior, and sedentary breaks. Observed variables included age, gender, socioeconomic status, and body mass index. The researchers found that engaging in "continuously high sedentary breaks" can lower the risk of HBP.

Not only is HBP a problem in a sedentary lifestyle, one study concluded that a sedentary lifestyle can raise the risk of low back pain (LBP). For instance, LBP can develop if you use a computer at work for more than four hours each day. Spending more than seven hours a day sitting down may cause LBP. And playing video games for at least twelve hours each week may cause LBP.  

Some researchers discovered that older people who restrict their sedentary time and engage in more daily physical activity — of any intensity — have a lower risk of cardiovascular disease. Reduced inactivity and light exercise are associated with lower all-cause mortality. 

Since a sedentary lifestyle can lead to HBP and LBP, healthcare providers should encourage their patients to engage in activity breaks in sedentary situations. These breaks can improve health.

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Treating Depression as a Preventative Measure for Diabetes

Depression and diabetes are two prevalent health issues that often coexist, creating interconnected challenges for individuals. Recent research has discovered a connection between the two conditions, suggesting that treating depression could play a role in preventing diabetes.

Studies have consistently shown a bidirectional relationship between depression and diabetes. Individuals with diabetes are at a higher risk of developing depression, and those with depression have an increased susceptibility to diabetes. This link is not merely coincidental; shared biological mechanisms and lifestyle factors contribute to the intricate association between the two conditions.

Chronic inflammation is a common denominator in both depression and diabetes. Depressive symptoms can trigger inflammatory responses in the body, leading to an imbalance in immune function. This chronic inflammation, in turn, contributes to insulin resistance and impairs the body's ability to regulate blood sugar levels, increasing the risk of diabetes.

Persistent stress is a well-known contributor to both depression and diabetes. The body's response to stress involves the release of cortisol, a hormone that, when elevated for prolonged periods, can lead to insulin resistance. By addressing and treating depression, individuals may effectively manage stress levels, reducing the impact on cortisol secretion and, consequently, mitigating the risk of developing diabetes.

Depression often leads to unhealthy lifestyle choices, such as poor diet, sedentary behavior, and irregular sleep patterns – all of which are risk factors for diabetes. Treating depression involves not only addressing the emotional aspects but also promoting healthier habits. Encouraging individuals to adopt a balanced diet, engage in regular physical activity, and establish a consistent sleep routine can significantly contribute to preventing diabetes.

Mental health treatment, including therapy and medications, can provide individuals with the tools to cope with depression effectively. As the emotional burden lessens, the associated physiological changes, such as reduced inflammation and cortisol levels, may contribute to a decreased risk of developing diabetes.

The link between depression and diabetes emphasizes the need for a holistic approach to healthcare. Treating depression is not only essential for improving mental well-being but may also serve as a preventative measure against the development of diabetes. By addressing the connection between these conditions, healthcare professionals can empower individuals to lead healthier lives.

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How the MIND Diet Affects Obesity and Lipids

As we age, no diet can ensure that our brains will remain healthy. However, maintaining a healthy mind can be facilitated by eating a balanced diet that is high in fruits, vegetables, whole grains, legumes, and dairy products. It's also a good idea to choose protein from fish and plants rather than saturated fats, as well as healthy fats like olive or canola oil. According to research, eating a plant-based diet that includes healthy veggies may prevent cognitive decline. One diet that has shown to be effective in delaying cognitive deterioration is the MIND diet. According to one study, the MIND diet can also be helpful in the fight against chronic illness, such as obesity and lipid management problems.

Let's talk about the DASH and Mediterranean diets, as the MIND diet includes items from each of them. The eating plan called the DASH diet is intended to treat or prevent hypertension. "Dietary Approaches to Stop Hypertension is referred to as DASH." Foods high in potassium, calcium, and magnesium are included in the diet. These minerals help control blood pressure. High-sodium, high-saturated-fat, and added-sugar foods are not allowed on the diet.
The Mediterranean diet is made up of the regional foods of Greece, Italy, and other nations bordering the Mediterranean Sea. The majority of the food in the diet is from plants, such as whole grains, vegetables, legumes, fruits, nuts, seeds, spices, and herbs. Olive oil accounts for the majority of the fat in the diet. Dairy, chicken, and fish are acceptable in moderation. Red meat and sweets should be consumed very seldom.

The DASH and Mediterranean diets are combined in the MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) diet. The MIND diet combines components of the DASH and Mediterranean diets that are known to improve cognitive performance and shield the brain from aging-related illnesses like Alzheimer's disease. Green leafy vegetables like kale, spinach, collard greens, and others are essential components of the MIND diet. According to one study, the MIND diet is helpful in treating chronic diseases as well.

A total of 1,328 Kurdish adults, ages 39 to 53, participated in the study. The MIND diet pattern's adherence was assessed by the study's researchers. And the researchers came to the conclusion that following the MIND diet is linked to lower BMI, triglycerides, and HDL cholesterol.

Healthcare professionals should inform their patients about the MIND duet's benefits regarding chronic diseases. 

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Tags: environmental scanning, Diabetes Prevention Program, business planning, strategic management, National DPP, weight loss industry analysis, weight management industry analysis, prediabetes

How the MIND Diet Affects Obesity and Lipids

As we age, no diet can ensure that our brains will remain healthy. However, maintaining a healthy mind can be facilitated by eating a balanced diet that is high in fruits, vegetables, whole grains, legumes, and dairy products. It's also a good idea to choose protein from fish and plants rather than saturated fats, as well as healthy fats like olive or canola oil. According to research, eating a plant-based diet that includes healthy veggies may prevent cognitive decline. One diet that has shown to be effective in delaying cognitive deterioration is the MIND diet. According to one study, the MIND diet can also be helpful in the fight against chronic illness, such as obesity and lipid management problems.

Let's talk about the DASH and Mediterranean diets, as the MIND diet includes items from each of them. The eating plan called the DASH diet is intended to treat or prevent hypertension. "Dietary Approaches to Stop Hypertension is referred to as DASH." Foods high in potassium, calcium, and magnesium are included in the diet. These minerals help control blood pressure. High-sodium, high-saturated-fat, and added-sugar foods are not allowed on the diet.
The Mediterranean diet is made up of the regional foods of Greece, Italy, and other nations bordering the Mediterranean Sea. The majority of the food in the diet is from plants, such as whole grains, vegetables, legumes, fruits, nuts, seeds, spices, and herbs. Olive oil accounts for the majority of the fat in the diet. Dairy, chicken, and fish are acceptable in moderation. Red meat and sweets should be consumed very seldom.

The DASH and Mediterranean diets are combined in the MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) diet. The MIND diet combines components of the DASH and Mediterranean diets that are known to improve cognitive performance and shield the brain from aging-related illnesses like Alzheimer's disease. Green leafy vegetables like kale, spinach, collard greens, and others are essential components of the MIND diet. According to one study, the MIND diet is helpful in treating chronic diseases as well.

A total of 1,328 Kurdish adults, ages 39 to 53, participated in the study. The MIND diet pattern's adherence was assessed by the study's researchers. And the researchers came to the conclusion that following the MIND diet is linked to lower BMI, triglycerides, and HDL cholesterol.

Healthcare professionals should inform their patients about the MIND duet's cognitive benefits for chronic diseases. 

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Tags: environmental scanning, Diabetes Prevention Program, business planning, strategic management, National DPP, weight loss industry analysis, weight management industry analysis, prediabetes

Prediabetes is Linked to Coronary Artery Calcification

 

According to the CDC, nearly 98 million adults in America have prediabetes. Additionally, the majority of people with prediabetes are unaware of their disease. And prediabetes can lead to type 2 diabetes. Prediabetes is a condition that deserves attention not only because it can lead to type 2 diabetes, but because the condition is associated with other diseases. For example, a recent study reveals that there is a link between prediabetes and coronary artery calcification.

The American Diabetes Association and the CDC define prediabetes as follows: 5.7% ≤ HbA1c ≤ 6.4%;  100 mg/dL ≤ FPG ≤ 125 mg/dL;  140 mg/dL  ≤ OGTT≤ 199 mg/dL. Prediabetes is known to be associated with cardiovascular disease, kidney problems and, of course, diabetes. And, as mentioned above, the link to coronary artery calcification has been uncovered.

Coronary artery calcification, or CAC, is a buildup of calcium in the two main arteries of the heart, commonly known as the coronary arteries. This buildup occurs after about five years of plaque (fat and cholesterol) formation in the arteries. CAC is a sign of coronary artery disease and can provide information to your healthcare practitioner to assist them in assessing your cardiovascular risk.

In the CAC study, three groups of participants were established using fasting blood glucose (FBG) and HbA1c. One group was defined by the following prediabetes characteristics: 100 mg/dL ≤ FBG ≤ 125 mg/dL and HbA1c < 5.7%). Another group was defined by the following: FBG < 100 mg/dl and 5.7% ≤ HbA1c ≤ 6.4%. And finally, one group was defined by the following:  100 mg/dL ≤ FBG ≤ 125 mg/dL and 5.7% ≤ HbA1c ≤ 6.4%. Consisting of 1541 participants, the study took place between 2011 to 2019. None of the participants had a history of cardiovascular disease.

The investigators concluded that "CAC risk and CAC progression were consistently highest in individuals meeting both [the] glucose and HbA1c criteria" for prediabetes, while individuals meeting either one of the prediabetes criteria "showed a significantly increased risk of CAC progression."

The study just adds more evidence to the greatly held position that prediabetes should be treated because of its link to more serious health conditions.

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Gut Microbiota, Eating Patterns and Prediabetes

Gut microbiota, which include bacteria, fungi and viruses, have been found to influence obesity and other metabolic diseases. For example, gut bacteria diversity appears to be important for weight management and metabolic health. One study demonstrated that the diversity can influence obesity, because individuals with the least gut bacteria diversity are more prone to be obese. Another study indicated that a low level of gut bacteria diversity can give rise to insulin resistance which can lead to type 2 diabetes. And a more recent study has shown that there is a relationship between gut microbiota abundance, eating patterns, and prediabetes.

The study was done in Sweden. The investigators looked at 1726 subjects ranging in age from 18 to 71 years old. The group was 55% women, and the mean BMI of the group was 25.5. No one in the group had diabetes. Two food patterns were used to determine the relationship between diet, prediabetes prevalence, and gut microbiota composition. One of the food patterns was called the “Health-conscious” pattern, and the other food pattern was called the “Sugar and High-Fat Dairy” pattern. Examining fecal microbiota from the gut was part of the analysis.

The investigators found that for subjects that followed the "Health-conscious" eating pattern, there was a lower level of prediabetes. And there was a higher level of prediabetes for the women who followed the “Sugar and High-Fat Dairy” eating pattern.

For those subjects that followed the “Health-conscious” eating pattern, there was an abundance of gut microbiota that differed in amount from the microbiota found in the subjects that followed the “Sugar and High-Fat Dairy” eating pattern. This was especially true for the type of gut microbiota called Roseburia. For those subjects who followed the “Sugar and High-Fat Dairy” pattern, there was no significant amount of this type of microbiota in the fecal material.

Therefore, the abundance of microbiota -- in this case Roseburia -- is important for good metabolic health, including possibly lowering the risk of prediabetes. So, gut bacteria amount and diversity may be essential for good health.

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Some Fruits and Vegetables May Better Treat Hypertension than Others

Hypertension is very prevalent in the U.S. and worldwide. The condition can increase the risk for stroke and heart disease. Many American adults have hypertension, and it is not under control for a large number of these adults. Hypertension usually has no symptoms, so the only way to determine if a person has hypertension is by measuring their blood pressure. A number of diets that emphasize fruits and vegetables have been found to lower blood pressure. However, not a lot of attention has been paid to determining which fruits and vegetables, and which combinations of fruits and vegetables are most beneficial. And a recent study set out to do just that.

The study was a meta-analysis where the databases PubMed and Embase were searched for relevant studies, by the researchers, using search terms that contained  the keywords “fruits,” “vegetables,” and "hypertension." The researchers ended the search on May 15th 2022. The researchers extracted a total of 17566 articles. And after an exhaustive selection process, the researchers concluded that 18 studies met the inclusion criteria. Some of the elements of the criteria were relevance, case-control, the availability of full text rather than just the abstract, and how the title described the study.

Hypertension was the outcome of most of the studies. And most of the studies used the following hypertension guidelines: SBP ≥140 mm Hg and/or DBP ≥ 90 mm Hg, or SBP ≥ 135 mm Hg and/or DBP ≥85 mm Hg.” Some studies used a medical diagnosis of hypertension or a prescription for hypertension medication as a guideline. If a subject’s SBP was  ≥130 mm Hg, and/or the DBP ≥85 mm Hg, that subject was deemed to have elevated blood pressure

The researchers concluded that the results of this meta-analysis support dietary advice to increase the consumption of fruit and vegetables as part of strategies to prevent hypertension. The results show that a high intake of fruits and vegetables combined and total fruits, but not total vegetables, was associated with a lower risk of hypertension.

A daily intake of up to 800 grams of a combination of fruits and vegetables was associated linearly with hypertension prevention. And for some specific fruits and vegetables, such as cantaloupe, potatoes, and Brussels sprouts, there was an associated increased risk of hypertension, while apples, pears, avocado, blueberries, raisins or grapes, broccoli, carrots, lettuce, and onions appeared to lower the risk. Of course, more studies are needed to ferret out specific fruits and vegetables that are the most helpful in the treatment of hypertension.

Healthcare providers might want to investigate this study and other studies on diet to help the patient decide on the best diet to follow for hypertension.

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