The Surprising Connection Between Beans and Your Heart

Heart conditions are no joke. According to the Centers for Disease Control, 1 out of 4 annual deaths in the US can be chalked up to heart-related illnesses, making heart disease the leading cause of death in America. Every year, about 735,000 Americans undergo cardiac arrest. Of these, 210,000 have already had one prior.

According to research published in Heart Rhythm Journal in 2013, one prime contributor to sudden cardiac death is an elevated resting heartbeat. For most adults, the acceptable range lies at around 60-80 beats per minute, with every increase above that signifying a greater chance of experiencing heart complications.

So how can you mitigate the risks? One surefire way of decreasing your resting heartbeat is regular aerobic exercise. Be it cycling, jogging, or swimming, putting in the work and getting your sweat on may increase your heartbeat momentarily, but in the long run, it definitely helps keep you in the green zone.

But there’s another surprising way of reducing resting heartbeat; according to research published in JAMA Internal Medicine Journal (2012), regularly eating protein-rich legumes (such as beans) can lower heartbeat as effectively as regular exercise does. Who knew that children singing “beans, beans, they’re good for your heart” about the legume’s musical properties were actually right, all along !

For a healthy recipe, see my recipe blog, good luck take care, be happy and positive.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     

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4 exercises that you should perform for a healthy brain

Do these exercises regularly
For many people, solving Sudoku or Crossword in a newspaper is an important daily ritual. They might forget to do other thing, but will never skip this important task, which is considered as an excellent method to train the brain. But if for some reason you are not a huge fan of these puzzles then there is another way to power up your brain, which is comparatively easier- EXERCISING!

Exercising regularly is not only necessary for a fit body, but it is also good for your brain and prevents diseases like Alzheimer’s and ageing. Here are three 4 exercises that are considered excellent for brain health.

Running
As per a study conducted in 2016, running helps in the formation of new cells in the hippocampus, part of the brain responsible for learning and memory things. This exercise makes it easier for the brain to manage stress, which is a common problem in people these days. It also improves functioning and memorising power of the mind.

Aerobic Exercise
Aerobic exercise is another form of exercise that is considered excellent for improving brain health. Performing moderate-intensity aerobic exercise for 150 minutes in a week can benefit your brain in multiple ways. Studies suggest that aerobic exercises increase spatial memory performance and reduce the risk of health conditions like dementia, depression and anxiety.

Cycling
As per a study, cycling increases the flow of blood to the brain, which promotes the growth of new cells and improves the functioning of the brain. It helps when suffering from hypertension, makes you mentally stronger and lifts your mood. Moreover, it regulates the cortisol (stress hormones) and adrenaline level in the body.

Meditation
There is nothing as effective as meditation when it comes to improving the functioning of the brain. Meditations help to calm your mind and increase your concentration level. It is a powerful way to manage your stress level and to improve your memory power.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     
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How much exercise should you do to lose weight?

The importance of exercising when trying to lose weight cannot be denied. Diet and exercise both are an essential part of a weight-loss routine. We all know that to lose about 500 grams in a week, we have to create a calorie deficit of 500 calories every day. However, this alone won't help you much, unless you exercise for a fixed amount of time.

Some people exercise too much and end up straining their muscles, while others do too little to notice any positive result. In this article, we will reveal how much should an average adult exercise daily to shed kilos efficiently.

​The ideal time

As per a study conducted by the American College of Sports Medicine (ACSM), performing moderate to vigorous exercise for 150 and 250 minutes of each week is necessary to lose weight. But they also added that exercising for more than 250 minutes is better for quick weight loss.

​Workout schedule

The organisation further revealed that engaging in moderate-intensity physical activity for 150 to 250 minutes per week, that's roughly 22 to 35 minutes each day, can help you lose moderate weight.

Performing moderate to vigorous exercises for more than 250 minutes per week (about 35 minutes per day) is associated with more substantial weight loss.

However, if a person cuts down his calorie intake moderately and exercise for 150 minutes to 250 minutes per week, he will be able to lose weight more quickly.

​Exercises and timing

But the timing also varies according to the exercise you choose to do and your actual weight. It is not necessary to go to the gym to shed kilos. You can do other activities like cycling, running, swimming to come to shape. Here are some exercises you can do to lose 500 grams in a week.

Running: 40 minutes per day

Walking: 2 hours per day

Swimming: 40 minutes of vigorous swimming per day

Biking: 1 hour per day

Aerobic exercises: 1 hour each day

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     
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https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
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The compelling reason why diabetics should care for their heart

We all know people who have either had some cardiovascular issue or worse, have succumbed to one. A man who was a diabetic trying to manage his blood sugar level, but one test found out that his heart health is compromised too, because of diabetes. 

A February 2019 report in a leading media website quoted a Stanford based cardiologist: “Every South Asian has a very common experience unfortunately, and it’s that we all have someone in our first-degree circle that has either died suddenly or had premature cardiovascular disease.” She believed that despite leading a healthy life, South Asians have a higher risk of developing heart issues because of their ancestry.

According to a senior cardiologist, "The reason why diabetics suffer from heart disease seem to be multifactorial. The high glucose levels in diabetes impair the ability of the blood vessels to expand, leading to abnormal narrowing of the arteries as well as swelling in the vessel wall. Also, there is an increased tendency for plaques (deposits along the vessel wall) to rupture. It can also lead to abnormal changes in the structure and function of platelets (tiny blood cells that help your body form clots to stop bleeding) leading to formation of blood clots and eventually resulting in a heart attack. Further, diabetes increases triglycerides and LDL (bad) cholesterol which aggravates the process of atherosclerosis leading to coronary heart disease."

Now coming to people suffering from diabetes, there is growing evidence that suggests some of the blood sugar lowering drugs increases the chances of heart issues. While there are some medicines that have no effect on heart health, still others have drawbacks and put hearts at risk. In fact many international researchers stress on the importance of carrying out studies to understand the impact of all (old and new) blood sugar medicines on heart health.
Dr. further added, “Diabetes is a major risk factor for coronary heart disease. So, a patient with diabetes should always try to maintain his blood sugar in the recommended level. Natural ways to decrease blood sugar is regular aerobic and mild strength exercise, reduce weight, have a healthy diet pattern especially having diet with low glycemic index. Stop smoking completely as smoking associated with increased incidence of diabetes. Persons who smoke have 30 to 40% higher risk of new onset diabetes mellitus. As such, smoking is another major risk factor for diabetes and smoking and diabetes together can be a deadly combination for coronary heart disease and stroke. 

 

Dyslipidemia is common in diabetic patient and is another major risk factor for coronary heart disease. If regular exercise and healthy diet pattern is not able to correct dyslipidemia, the treatment with statins is needed to control it.”
Among other risk factors, diabetes can lead to heart disease, eye disease, kidney disease, cerebrovascular disease, peripheral vascular disease and peripheral neuropathy.

All these possibilities need to be screened on a regular basis (at least once a year) in all patients with diabetes. Diabetes patients should be well trained on how to maintain a recommended blood sugar level. Too high or too low blood sugar can cause serious problems.
The silver lining is that an increasing number of people are becoming aware about the risk of diabetes. According to doctors, there has been an 81 per cent increase in the number of people searching for an endocrinologist. The search for diabetologists grew by 51 per cent since last year. Moreover, online consultation witnessed a 95 per cent increase in queries related to diabetes.
For a type 2 diabetic, the first step to managing the disease is imbibing healthier food habits. The next step is to snack right! A lot of us tend to binge on fried or unhealthy snacks without worrying about the repercussions. A simple and gradual way to change this is to revise your snacking routine. 

 

Replace your usual choices with food items like almonds, makhanas or yoghurt that are healthy and filling and will also help in building your overall health. Stressing on the importance of eating right, leading Bollywood Actress said, “We Indians really love our snacks in all forms - sweet or savory. Many of us tend to overindulge in them, and this can have a larger negative impact over a course of time. A good way to change this is to opt for healthier snacking alternatives. In my case, I make it a point to keep food like a handful of roasted or flavoured almonds, fresh fruit or oats stored away in a small box nearby, to ensure I don’t snack on unhealthy food that gives me empty calories.”

this is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     
https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement        

Exercise can help beat cocaine addiction

Exercise can help prevent relapses into cocaine addiction, claims a study.

“Cocaine addiction is often characterised by cycles of recovery and relapse, with stress and negative emotions, often caused by withdrawal itself, among the major causes of relapse,” said a senior research scientist.

Using animal models, he found that regular aerobic exercise (one hour on a treadmill, five times a week) decreased stress-induced cocaine-seeking behaviour. Exercise also altered behavioural and physiological responses to stress.

Individuals who are addicted to cocaine have altered neural, behavioural and physiological responses to stress. Recent research  demonstrated how exercise can alter the brain’s mesolimbic dopamine pathway, which is linked to the rewarding and reinforcing properties of drugs such as cocaine.

In addition, exercise has been shown to reduce stress hormones and elevate mood, which could assist in alleviating anxiety and negative emotions associated with withdrawal,” reported the study.

Studies already have shown that aerobic exercises (or cardio) is an effective strategy against many physical health problems, including heart disease, diabetes, and arthritis, along with certain mental health issues, such as stress, anxiety, and depression.

“Our results suggest that regular aerobic exercise could be a useful strategy for relapse prevention, as part of a comprehensive treatment program for recovering cocaine abusers. Further research is necessary to see if these results also hold true for other addictive drugs,” the lead researcher said. 

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Aerobic exercise significantly improves endurance and walking ability in stroke patients, finds study

Aerobic exercise significantly improves aerobic endurance and walking ability in stroke patients, finds new study.

The new research has found that stroke survivors who completed group-based aerobic exercise programs similar in design and duration to cardiac rehabilitation programs significantly improved their aerobic endurance and walking ability.

Although stroke remains the leading cause of disability current rehabilitation care following stroke has little to no focus on aerobic fitness and when continued rehabilitation activity is suggested patients often fail to keep active without any support or guidance, according to a study to assess the impact of aerobic exercise programs on endurance and walking ability after stroke.

The physical therapy we currently provide to patients after a stroke focuses more in improving the ability to move and move well rather than on increasing how far and long you can move, said the lead author of the study.  It doesn't matter how well you can walk, if your endurance level keeps you at home.

Nearly 500 adults average ages between 54-71 completed aerobic exercise programs similar in structure to cardiac rehabilitation.  Participants attended 2-3 sessions per week for about 3 months. Of nearly 2 dozen different exercise groups, walking was the most common type of activity, followed by stationary cycling as mixed mode aerobic exercise. Physical abilities were tested before and after the intervention.

Looking at results by activity type, researchers found-
*mixed aerobic activity provides the best result ( 4 treatment groups) followed by walking ( 12 treatment groups)
*cycling or recumbent stepping ( machine that allows stepping while in seated position) while still significant was the least effective ( 7 treatment groups)
*overall, participants significantly improved their endurance level and walking speed.
*On average, participants walked almost half the size of a football field during a 6 minute walking test. Participants with mild movement impairments benefited the most.

These benefits were realised regardless of how long it had been since their stroke, the Dr. said. Our analysis included stroke survivors across a wide range, from less than 6 months to greater than a year since their stroke, and the benefits were seen whether they started an aerobic exercise program one month or one year after having a stroke.

Cardiac rehab programs may be a viable option for patients after a stroke who have health risks and endurance losses similar to traditional cardiac rehab participants, said the study's co-author. Almost every hospital has a cardiac rehab program, so it's an existing platform that could be used for stroke survivors, Funneling patients with stroke into these existing programs may be an easy, cost-effective solution with long-term benefits.

While this study suggests group-based aerobic exercise programs improve health and endurance in stroke survivors, no control group analysis was performed for results comparison. Limited hollow-up data were available to determine whether the health benefits persisted.

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                    PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/                                                                                                                                                FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-                                                                       https:// kneereplacement-stickclub.blogspot.com/                                                                                                                     FOR CROCHET DESIGNS                                                                                                   

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Read more at Speciality Medical Dialogues: Aerobic exercise significantly improves endurance and walking ability in stroke patients, finds study https://speciality.medicaldialogues.in/aerobic-exercise-significantly-improves-endurance-and-walking-ability-in-stroke-patients-finds-study/

Just 6 months of aerobic exercise reverses brain ageing by 9 years

According to  study, aerobic exercise for 35 minutes three times a week, may improve thinking skills in older adults with cognitive impairment. After 6 months of aerobic exercises like walking or cycling , study participants scores on thinking tests improved by the equivalent of reversing nearly nine years of ageing.

The study looked at people who had cognitive impairments without dementia, which is defined as having difficulty concentration, making decisions, or remembering, but not severe enough to be diagnosed with dementia.

The study found that exercise improved thinking skills called executive function. Executive function is a person's ability to regulate their own behaviour, pay attention, organise and achieve goals. The study found no improvement in memory.

The results are encouraging in that in just 6 months, by adding regular exercise to their lives, people who have cognitive impairments without dementia may improve their ability to plan and complete certain cognitive tasks, said study author.

The study involved 160 people with an average age of 65 and risk factors for heart disease, such as hypertension, who did not have dementia, but reported problems with thinking skills. All participants were identified as having cognitive impairments without dementia and were sedentary at the start of the study.

Researchers examined the effects of both exercise and diet, specifically the diet which is low in sodium, high fiber diet, rich in fruits and vegetables, beans, nuts, low fat dairy products, whole grains, and lean meat. That diet was designed for individuals with high blood pressure.

Participants were randomly assigned to one of the 4 groups, aerobic exercise alone, low sodium diet, but aerobic and the DASH diet, or health education, which considered of educational phone calls once every one or two weeks. People assigned to the exercise groups exercised 3 times a week for 45 minutes each session which included 10 minutes of warm-up exercise and 35 minutes of aerobic exercise, such as walking, jogging or cycling on a stationary bicycle.

At both the beginning and end of the 6 month study, researchers evaluated participants' thinking and memory abilities with standardized cognitive testing, cardio-respiratory fitness with treadmill stress testing and heart disease risk factors with screenings for blood pressure, blood glucose and lipids. They also used questionnaires and food diaries to measure how closely the participants followed the low sodium diet.

Researchers found that participants who exercised showed significant improvements in thinking skills when compared to those who did not exercise. Those who took part in both the exercises and diet had average scores of nearly 47 points on the overall tests of executive thinking skills, compared to an average score of about 42 points for those with exercise and diet alone and about 38 points for those who just received health education. There was no improvement in participants who only consumed the low sodium diet, although those who exercised and consumed the low sodium diet had greater improvements compared to health education controls.

To illustrate, the researcher explained that at the start of the study, the participants had average scores for select sub-test of executive function for people who were 93 years old, who were 28 years older than their actual chronological age. After 6 months, participants who exercised and followed the low sodium diet saw their average executive function scores correspond with people who were 84, a none year improvement. For those who received only health education, their performance on executive function tests worsened by a half year from their cores at the start of the study.

Although this may suggest added benefit of the low sodium diet, when combined with exercise. The researcher says a limitation of the study was that the number of participants was relatively small and these findings should be interpreted with caution.

More research is still needed with larger samples, over longer periods of time to examine whether improvements to thinking abilities continue and of those improvements may be best achieved through multiple lifestyle approaches like exercise and diet, he said.

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                    PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/                                                                                                                                                         FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-                                                  https:// kneereplacement-stickclub.blogspot.com/           

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