With cases of high blood pressure rising globally, many are looking for ways to reduce hypertension without the use of medication. A new study from China may have found an interesting way to lower the risk of developing the condition.

According to the new research, eating a balanced diet including protein from various sources may help adults lower the risk of developing high blood pressure. Previous studies have shown a strong association between poor diet quality and an increased risk of cardiovascular disease and death from cardiovascular disease.

This new study analyzed health information from nearly 12,200 adults living in China who were part of the China Health and Nutrition Study from 1997 to 2015. Participants had an average age of 41 years, and 47% were men.

Each participant was given a 24-hour dietary survey which contained a protein variety score based on the number of different sources of protein consumed. These proteins included whole grains, processed red meat, refined grains, unprocessed red meat, fish, poultry, egg, and legumes.

The analysis found that more than 35% of the participants developed new-onset high hypertension during follow-up. However, participants with the highest variety score for protein intake had a 66% lower risk of developing high blood pressure. People who ate the least amount of total protein than those who ate the most protein also had the highest risk for new-onset hypertension.

Study author Xiahui Qin, M.D. explained, “The heart health messages that consuming a balanced diet with proteins from various different sources, rather than focusing on a single source of dietary protein, may help to prevent the development of high blood pressure.”

Reduce the Risk

With nearly half of the U.S. population having a hypertension diagnosis, it is vital to find ways to help reduce the risk. High blood pressure is one of the leading contributors to cardiovascular disease. When left untreated, it can damage the circulatory system contributing to heart attack, stroke, and other health conditions.

Healthy Blood Pressure Support contains several ingredients that have been shown in human clinical studies to help support healthy blood pressure. This unique formula can also help to support healthy cholesterol levels and overall cardiovascular health.

By combining healthy protein sources and getting the proper vitamins and nutrients, research shows that the risk of high blood pressure can be reduced.

There are so many things that make naps nice. It can be a way to warm up and get cozy on a cool afternoon, recharge for an upcoming event, or recharge after a long night.

One thing is for sure: naps are popular. Many of us take naps, and they can have some benefits. But not all naps are created equal, and some of you might not even be doing it right.

Here’s how to determine a good nap from a bad one and what you can do to have the best rest possible.

There are a few different types of “good nap.” These naps typically serve a worthwhile purpose, like helping you recover from a late night or an interrupted sleep. Sometimes you may want to take a nap to help you prepare for some sleep loss.

Other good reasons for a nap include the sheer enjoyment of it, knowing you’ll wake up in a good mood with some more energy, or when you need it for recovery. For example, if you’re sick, you need sleep because your immune system is working hard to get you healthy.

The ideal nap is generally in the 10-20 minute range. Shorter than that, and you likely won’t get much benefit, and longer than that, and you end up waking up tired and groggy. The only real exception to the rule is if you’re taking an “essential nap” to fight an illness.

You’ll also want to make sure you’re napping at the right time. Heading down for a nap in the late afternoon or early evening can end up messing with your big sleep.

Naps can be harmful when they interfere with your ability to fall asleep or stay asleep. If they are done regularly and for longer than 30 minutes, they may also signify a larger health problem like diabetes, heart disease, or depression. Long naps my also indicate poor quality nighttime sleep.

So, how can you set yourself up for a successful nap? Here’s a quick checklist:

• Set a timer
• Nap early in the day
• Do it in a comfortable and sleep-friendly space
• Relax before you start
• Pay attention to how you feel both before and after the nap

Exercise has a ton of benefits, and one of them is better sleep. But when it comes to sleep, are all workouts created equal?

Results from a new preliminary study suggest they are certainly not.

Turning to a treadmill, exercise bike, or walk around the block is usually where people struggling with sleep turn first. The rationale is that they know exercise will likely improve sleep and that using more energy during the day will make them more tired and boost the need for sleep.

Makes sense. But the new data presented recently from researchers at Iowa State University suggests that weight training is the superior exercise modality for people suffering from poor sleep.

The study found that resistance training added an average of 40 minutes of quality sleep for people who were regularly struggling to achieve seven hours of nightly sleep. By comparison, those who did aerobic exercise only got an additional 23 minutes.

Weight training, therefore, was almost twice as beneficial as aerobic exercise for people struggling with sleep.

The study included 386 people who were randomly assigned to one of four groups: a resistance exercise group, an aerobic exercise group, a resistance/aerobic combo group, and a no-exercise control group.

Each member of an exercise group worked out three times per week for one year and was evaluated after six months and one year.

Although any exercise improved bad sleep, the resistance group saw the most significant benefit. For those already sleeping well, exercise offered no further sleep benefits.

Strength training may be the optimal modality for sleep for a couple of reasons. One is that lifting weights promotes the release of muscle growth hormones associated with better, deeper sleep.

Another reason is that strength training creates a greater need for the body to restore and repair itself, which are activities that occur primarily during sleep.

In any event, if you’re looking to improve sleep quality, hitting the weights might help.

New research published in the journal Evidence Based Mental Health suggests that low folate levels in the blood may be linked to a higher risk of dementia and death in older people. It is estimated that up to one in five older adults are wholly deficient.

For the study, researchers wanted to see if serum folate deficiency may be linked to dementia and death from any cause in a large national sample of older adults. They analyzed the medical records of 27,188 people in Israel. All participants were between the age of 60 and 75 and had no pre-existing dementia for at least ten years before the complete eight checks began in 2013.

Approximately 13% of participants were fully deficient, defined as levels below 4.4 ng/ml. Among those who were folate deficient, the incidence of dementia was almost 3.5% higher than those who were not deficient.

After accounting for any influential factors that may interfere with results, including diabetes, cognitive decline, depression, vitamin B12 deficiency, smoking, and folic acid supplements, the outcomes were displayed. Researchers concluded that the folate-deficient were 68% more likely to be diagnosed with dementia and nearly three times as likely to die from any cause.

As an observational study, cause cannot be established. However, researchers believe folate deficiency may affect homocysteine levels. Therefore, the vascular risk of dementia compromises the DNA repair of neurons, making them vulnerable to oxidative damage. This may enhance brain cell aging and damage.

Brain Health

Taking care of brain function and mental health is essential as you age. Numerous factors can take a toll on the ability of the brain to function at peak potential, affecting memory, concentration, and overall cognitive function. As this study helps outline, it is vital to get the proper vitamins and nutrients needed to keep the brain healthy.

The Smart Pill contains nine ingredients to support, nourish, and maximize brain health and cognitive function. Its unique formula includes ginkgo biloba, huperzine A, bacopa extract, Rosemary extract, and a B vitamin complex. This combination of doctor-formulated ingredients allows The Smart Pill to help boost circulation, fight free radicals, and provide nutritional support to assist cognitive function.

What comes to mind when you think of testosterone? Aggression, machismo, road rage, or dads fighting at their children’s sports games? Maybe a little promiscuity?

But testosterone’s role in that stuff is a myth. Or maybe even an excuse. Testosterone doesn’t make men act ignorant. On the other hand, it’s actually a valuable hormone for both men and women.

Although it’s known as the most important male sex hormone, and it is, it plays an essential role in health and disease risk for both men and women.

In men, it is essential in:

• Development of sexual organs
• Deepening of the voice in puberty
• Facial/pubic hair and balding
• Muscle size/strength
• Bone growth and strength
• Sex drive
• Sperm production
• Mood

In women, testosterone can impact ovarian function, bone strength, and libido. It’s found in significantly lower amounts in women, yet it is still essential to health and functionality.

In men, having too much testosterone is very uncommon. That said, the “normal” range is very wide and can be controversial.

Testosterone drops naturally in men. But unlike women going through menopause, it is not a significant and relatively rapid drop. Instead, testosterone gradually drops by 1 to 2 percent per year.

Roughly 1/3 of men over age 45 may have lower testosterone levels than they once did, although it still might fall in the “normal” range. But that doesn’t mean they won’t feel it. With testosterone, things seem to be relative.

A testosterone deficiency may produce symptoms like:

• Less body and facial hair
• Lost muscle mass
• Low libido/impotence/less sperm/infertility
• Increased breast size
• Hot flashes
• Poor concentration/irritability/depression
• Brittle bones and increased risk of fracture
• Low energy

Natural ways to maintain testosterone or potentially increase it include weight training, a healthy diet, and an active lifestyle. If those things don’t help and it’s determined that low testosterone is impacting health, testosterone replacement therapy (TRT) is an option for some.

According to a new report from a Northwestern Medicine study, light exposure during nighttime sleep may harm heart health. Even moderate ambient lighting during nighttime sleep has affected cardiovascular function and increased insulin resistance the following morning.

It is known that light exposure during the daytime increases heart rate through the activation of the sympathetic nervous system. This kicks the heart into high gear and heightens alertness to keep you going throughout the day. However, this report shows a similar effect when exposure to light occurs at night.

The sympathetic nervous system takes charge during the day, and the parasympathetic is supposed to activate at night when it helps restore the entire body. But if there is exposure to light during the sleep cycle, the parasympathetic nervous system seems to continue.

Dr. Daniela Grimaldi explains, “Even though you are asleep, your autonomic nervous system is activated. That’s bad. Usually, your heart rate together with other cardiovascular parameters or lower at night and higher during the day.”

The investigators of this report concluded that moderate light exposure might cause the body to go into a higher alert state. In this state, heart rate increases, and the rate of how fast blood is conducted into the blood vessels for oxygenated blood flow is increased.

Insulin resistance was also found to occur the morning after people slept in a light room, leading to diabetes and obesity. Insulin resistance happens when the muscles, fat, and liver cells don’t respond well to insulin and can’t use glucose from the blood for energy. The pancreas then kicks in and makes more insulin, and over time, blood sugar will go up.

Many people are exposed to artificial light at night either from devices emitting light or from sources outside the home, particularly in large urban areas. Approximately 40% of people also admit to sleeping with a bedside lamp or television.

For people living in modern societies where exposure to nighttime light is increasingly widespread, this report should prove as a warning that it may be affecting their heart health.

Experts recommend turning all lights off during the night, including the TV. If a light is required, color is important. Amber or red light is less stimulating for the brain. They also recommend using blackout shades or eye masks for those who cannot control the outdoor light.

If you’re able to see things really well, your room is probably too light.

Get a Better Nighttime Sleep

Getting a good night’s sleep can help keep heart health on track. Sleep Sure Plus is a doctor-formulated supplement that can help to improve sleep quality and reduce anxiety. It is designed to help promote optimal sleep and restfulness using a variety of ingredients.

The most important ingredient found in Sleep Sure Plus is melatonin, a hormone essential for regulating the circadian rhythm. This hormone is typically released at night, making it easier to fall asleep.

Getting the proper vitamins and nutrients is essential for getting a quality night’s sleep. As this report outlines, poor sleep caused by the interference of light exposure can increase the risk for many types of illness and disease, including heart disease and diabetes.

Do you think about heart health while you’re brushing your teeth (or not)?

While new research suggests you should. A study is drawing links between oral hygiene and heart health.

The recent work found that oral bacterial populations may play a role in high blood pressure risk. After following 1,200 women for a decade, researchers identified fifteen bacterial strains that were linked to high blood pressure. A few types may help protect the heart.

The findings, however, do not prove that microbes in the mouth directly influence blood pressure or that brushing and flossing may be an effective tool to manage blood pressure. They are, however, the best tools for oral hygiene!

Other studies have found that severe gum disease, which is a bacterial infection, is associated with increased risks of high blood pressure and heart disease. It might be because “bad” bacteria enter the circulatory system and contributes to inflammation.

There is also some evidence suggesting that people with high blood pressure have a different oral microbiome than people with normal blood pressure, so it’s up for debate which causes or how the two may be related. Perhaps it is dietary.

Researchers used dental exams and plaque samples to analyze oral bacterial population in 1,215 participants in the large-scale Women’s Health Initiative study. Over the next decade, 735 were diagnosed with high blood pressure.

Fifteen bacteria strains were associated with the risk, and in many cases, the risk was associated with the number of potentially harmful bacteria residing in the mouth.

They also found that five types of bacteria seemed to be linked to a lower risk for high blood pressure. It is possible that one of them may have been aided blood pressure by acting as a source of nitric oxide (NO).

NO helps relax blood vessels to help blood flow more easily.

It’s unclear if oral hygiene and blood pressure are truly linked, but it may add some extra incentive to brush and floss twice per day. The best defenses against high blood pressure are exercise, a healthful, nutritious diet, and maintaining a “normal” weight.

Recent data has shown a massive increase in osteoarthritis cases in recent decades. To stop yourself becoming one of these statistics, it could be time to get moving.

Osteoarthritis is a chronic joint disease that causes pain, disability, and loss of function. It is caused by “wear and tear” on joints, typically from repeated use or stress exposure.

A recent analysis including data from more than 7,000 researchers in 156 countries and territories found that arthritis cases have risen by more than 113 percent, from 247.5 in 1990 to 527.8 million in 2019.

Why the increase? Researchers point to a few reasons. They believe that the whopping increase in cases has to do with population growth, population age, and obesity.

Obesity is a significant risk factor and could be the driving force behind increased cases of osteoarthritis. For example, researchers noted that arthritis rose in lower body joints like hips and knees but decreased in the hands. They found the most significant burden was in the knees, while cases of hip arthritis were rising fastest.

These numbers suggest that sitting and excess body weight contribute mightily to joint pain in the lower body. Sitting is terrible for the hips, and weight gain puts added stress on both the knees and hips while on foot.

The researchers suggest that preventing obesity and managing weight gain are effective measures against osteoarthritis. Exercise can also help manage joint pain for people with the condition.

Of course, weight and inactivity are not the only contributing factors to osteoarthritis, but it is the most controllable. Other causes, like acute injury or repeated use and heavy loading of a joint, can also lead to the condition.

Treating injuries and finding ways to relieve stress on joints with ergonomic equipment may also reduce the risk.

A new study has found a link between damage to the inner ear system in Alzheimer’s disease patients and an increased risk of falls. The research published in the Journal of Alzheimer’s Disease is believed to be one of the first to demonstrate the vestibular system’s effect on balance.

Falls are a fundamental problem in Alzheimer’s disease patients. Previous research has shown that these patients fall at twice the rate compared to healthy older adults. This often leads to injury, nursing home placement, and early mortality. Vestibular function is often the cause of dizziness, vertigo, and balance issues, even in generally healthy people.

For the study, researchers examined 48 people diagnosed with mild or moderate Alzheimer’s disease who were seen at Johns Hopkins Memory and Alzheimer’s Disease Research Center over two years. The average age of all patients was 65, and 27 were male.

Researchers used devices to track eye and head movement responses to stimulate and mirror vestibular function. It was found that patients who had vestibular impairment on these tests over time were 50% more likely to fall compared to individuals with normal inner ear system function.

Senior study author, Yuri Agrawal M.D., said, “We call the vestibular system the sixth hidden sense because it functions almost at a subconscious level. It’s always ‘on’ and operates normally to keep us oriented as we move through space, sensing what’s up and what’s down and around us.”

Alzheimer’s disease research is generally focused on reducing or preventing memory loss and cognitive impairment. Still, this study helps to show that additional attention should be brought to the vestibular system, as it could help to improve the quality of life for many patients.

Brain and Hearing Health

As this study outlines, hearing health is vital for those with Alzheimer’s disease. But it is also essential for all older adults as it can impact many aspects of life. Hearing Rescue is a unique formula that has been designed to provide nutritional support. It contains 9 crucial ingredients, including folate, Ginkgo Biloba extract, and alpha-lipoic acid.

For those concerned with brain function due to aging, The Smart Pill can help enhance cognitive function and memory. It contains a unique formula of ingredients, including ginkgo Biloba, huperzine A, bacopa extract, rosemary extract, and a B vitamin complex. This doctor-formulated product can help to boost circulation, fight free radicals, and assist with cognitive function.

For older adults, it is essential to get the proper vitamins and nutrients to help keep the brain and inner ear system healthy. By eating a healthy diet, getting plenty of exercises, and taking daily supplements, the risk of any disease or illness can be reduced.

Sixty minutes per week seems like a small price to pay for anything, particularly adding some extra years to your life.

And a new study is showing that’s all it might cost to add some high-quality years to your existence.

A study from Japan suggests that as little as 30-60 minutes of strength training exercise per week may reduce the risk of dying from any cause and from heart disease, diabetes, blood vessel disease, and more by up to 20 percent.

The research specifically explored the benefits of strength, or resistance, training to build muscle. It found this type of exercise had benefits independent of aerobic training.

Strength training includes weight lifting exercises, whether they be bodyweight, resistance bands, dumbbells, barbells, kettlebells, etc. It can also include activities like heavy gardening when digging or shovelling.

To get even more from strength training, combine it with some aerobic exercise.

The research found that just 60 minutes per week, so two or three 20-30 minute sessions per week, could contribute to a longer and healthier life. What’s interesting was that they found little additional benefit to performing more strength-training exercises.

When combined with aerobic exercise, so say two or three days with strength training and another two or three with aerobics, it could reduce the risk of early death from any cause by 40 percent, and heart and blood vessel disease by 46 percent.

So, how do you start strength training? Very carefully. If you’ve never done it or haven’t for a long time, it’s best to start slow and steady.

Begin with bodyweight exercises like pushups, situps, or squats. You can use countertops, chairs, or walls to help if needed.

It’s also worthwhile to spend some time learning how to perform moves properly. You can do this by watching a video online or speaking to a fitness professional.

Research shows that exercise may effectively treat long-haul COVID symptoms such as diabetes and depression. Many people who have had COVID report long-term symptoms well after the virus first appeared.

Studies show that COVID can cause depression and increase blood glucose levels to the point where people develop diabetic ketoacidosis, a potentially life-threatening condition common among people with type 1 diabetes. It is still unclear how many people are suffering from long-haul symptoms, but estimates range from 15% to 80% of people infected.

These symptoms experienced after COVID have been labelled as “long COVID” by the Centers for Disease Control and Prevention. They are described as a constellation of debilitating symptoms, including brain fog, fatigue, and muscle pain that can last for months after a person recovers from the initial infection.

“For example, a person may not get very sick from COVID-19, but six months later, long after the cough or fever is gone, they develop diabetes,” explains Dr. Rebello, a research scientist at Pennington Biomedical Research Center.

One solution that researchers have found is exercise. They believe that 30 minutes of physical activity a day can help moderate persistent symptoms of COVID-19. Exercise can break the chain of inflammation that leads to high blood sugar levels and the development of type 2 diabetes. Previous research has also shown the positive effect that exercise can have against the symptoms of depression.

Researchers believe that even low-intensity exercise can make a difference. A 30-minute exercise session is suggested but if you can only do 15 minutes at a time, do two 15 minute sessions. The important thing is to start trying no matter where you begin. You can gradually build up to a recommended level of exercise by starting off slowly.

Healthy Lifestyle

Along with exercise, it is essential to get vital nutrients and vitamins that can help with long COVID symptoms. Healthy Blood Sugar Support uses various ingredients to help support healthy blood sugar levels. In addition, it can help support healthy cholesterol levels and overall health.

Concentration, memory, and cognitive function can be affected when the brain is under constant attack from stress and environmental factors. The Smart Pill can help with brain function and help to protect against environmental factors and aging.

It contains nine vital ingredients to support, maximize, and nourish brain health and cognitive function. These ingredients include ginkgo biloba, huperzine A, bacopa extract, Rosemary extract, and B vitamin complex. This unique formula allows The Smart Pill to help boost circulation, provide nutritional support, and fight free radicals.

Forgetfulness is not something you’re looking forward to, yet you know it’s likely going to happen. It seems like memory is something that always drops off with age.

But you might not have to experience the worst of memory loss. Although several factors contribute to memory, many of them are within your control. You may not be able to eliminate the risk for memory loss, but you might be able to hold onto more than you think.

Memory has a lot to do with overall health. And you may know that diet plays a major role in health and that the foundation of a healthy diet is a vibrant rainbow of fruits and vegetables.

Some of what makes colorful fruit and vegetables so valuable to health are compounds called flavonoids. They often provide the colou to rosy red strawberries, dark green spinach leaves, bright yellow peppers, and deep purple eggplant.

There are six different forms of flavonoids, and all can have potential benefits for memory. They are:

• Flavonols (like quercetin in onion and kale).
• Flavones (like lutein in green chile peppers and celery)
• Flavanones (like naringenin in grapefruit and oranges)
• Flavan-3-ol monomers (like catechins in strawberries and red wine)
• Anthocyanins (like cyandin in blackberries and red cabbage)
• Polymers (like theaflavins in black tea)

A recent study looked at how flavonoid consumption could play a role in memory and protecting cognition.

Researchers from Harvard looked at health data and self-reported diet information of more than 77,000 middle-aged women and me, collected over 20 years. The information included how often participants ate flavonoid-rich foods and whether they reported cognitive changes in their 70s.

They were asked to report on things like:

• Remembering recent events or a shortlist of items
• Remembering things from one second to the next
• Understanding instructions
• Following a group conversation or a TV plot
• Finding their way around familiar streets

After looking at various factors that could impact memory and cognition, scientists found that those with the highest flavonoid intake were 19 percent less likely to report trouble with memory and thinking than those with the least.

The study was only observational, but these results are consistent with findings of flavonoids on other parts of the body. Namely, that they have antioxidant and protective qualities.

Instead of focusing on how many to eat, just be sure you’re regularly consuming colorful fruits and vegetables throughout the day. Five or six servings should do it!

There are dog people, and there are the rest. And as strange as it may seem, dog lovers could really be onto something.

New data suggests that dog owners may enjoy some health benefits that lovers of other animals, and those who don’t wish to care for a pet, do not. The companionship of a dog seems to offer a defence to disability and encourage more graceful aging.

So, if you’re struggling to get up for the 6 AM winter walk with your canine, try and remember it could be doing a lot for you.

The benefits of dog ownership were notable compared to cat owners or anyone who had ever owned a pet. The reasons may have something to do with the unique relationship between dogs and humans.

For example, what other pet do you walk? I’ve definitely seen people walking their cat, but those people are special. With a dog, though, multiple walks every day are the norm. It gives owners a reason to be active a few times per day, which has measurable benefits to heart health.

But this study looked specifically at disability. And once again, when people get up and move, mobility, balance, and musculature are more easily maintained.

Researchers analyzed data from more than 11,200 Japanese adults between the ages of 65 and 84 between June 2016 and January 2020. During that time, dog owners were about half as likely to have a disability as those that never owned a dog. Dog owners who exercised regularly had an even lower risk.

They concluded that “the daily care, companionship, and exercise of a pet dog may have an important role to play in successful aging.”

Previous research has also shown that seniors who owned dogs had a lower risk of frailty. Frailty can significantly boost the risk for disability.

So, dogs are good for your health. If you don’t have one, no one is saying you need to get one! But definitely try to boost activity and maintain social connections to potentially keep you mobile and able.

Mental health struggles in winter are discussed regularly. The darkness, cold temperatures, and snow can all contribute to isolation and depression. Seasonal Affective Disorder (SAD) commonly affects people in the winter.

But the summer doesn’t always lend itself to mental health either. Particularly for those who suffer from depression, anxiety, mood disorders, or addiction issues.

It’s not so much the season, but the extreme weather it can bring. In recent years, and a trend that is likely to continue as people attempt to live in a world with a severely changing climate, intense heat waves are making it very difficult for people’s mental health.

New research has found that extreme heat is making it very difficult for people with mental illness to cope. The study reports that during summer temperature spikes, Americans with depression, anxiety, and other mood troubles are increasingly showing up in emergency rooms for help.

Researchers looked at data on mental health-related ER visits from a medical claims database that included 2.2 million Americans during spring and summer from 2010 to 2019.

Data showed that on the hottest days, people struggling with mental health issues were likely to seek help at an ER. And the data only showed people with insurance, so the numbers are likely much higher than researchers observed.

Extreme heat is stressful. It can physically defeat a person, and it is even more intense for those without air conditioning or the ability to seek refuge. It is literally a threat to life.

Heat can also contribute to anxiety because it makes sleeping very difficult. It also makes it easy to become dehydrated. Lastly, it may cause some to dwell on the reality that the world is facing an increase in catastrophic conditions resulting from climate change.

So, what can you do? There aren’t a ton of options for dealing with the heat. If you suffer from anxiety or depression, you can try to protect yourself from the heat’s impact by purchasing an air conditioner, taking advantage of community cooling centers, staying hydrated, and asking family and friends to check on you.

Trying to stay cool during the night and sleep may also help.

You can also try and boost physical fitness with more exercise (not on hot days) and a healthy diet.