How much should you WALK to reduce your risk of heart disease? Here's what study tells us

Understanding heart disease risk

Heart disease describes a wide range of conditions that affect the heart. It is the leading cause of death worldwide and accounts for an estimated 17.9 million deaths each year, reports the World Health Organization (WHO).

Unhealthy diet, physical inactivity, tobacco use and harmful use of alcohol are some of the most common behavioural risk factors of heart disease and stroke, as per the global health agency.

The good news is, most heart conditions are preventable. One of the simplest ways to minimize your risk is by walking. A new study has found that just a couple of minutes of walking can reduce your risk of heart disease considerably. Let's find out the exact amount of walking you should do.

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About the study

According to a review by Harvard Medical School, just 21 minutes of walking a day can reduce someone’s risk of heart disease by 30 percent.

This is equivalent to two and a half hours of walking in a week.

“Done correctly, it can be the key to losing weight, lowering blood pressure and cholesterol, boosting your memory, as well as reducing your risk for heart disease, diabetes, cancer, and more," writes Harvard Medical School in its review.

Why is the research so crucial

The review by Harvard Medical School comes at a time when COVID-19 is still prevalent and is said to affect heart health.

Studies have shown that even mild COVID-19 can have a severe effect on the body, including the heart.

According to a recent study published in Nature Medicine, even a mild case of COVID-19 can increase a person’s risk of cardiovascular problems for at least a year after diagnosis.

It found that the rates of many conditions, such as heart failure and stroke, were substantially higher in people who had recovered from COVID-19 than in similar people who hadn’t had the disease.

Role of walking in improving heart health

According to the American Heart Association (AHA), walking is one of the best exercises for heart health. Not only does it help boost energy, but it also improves one's cholesterol and blood pressure levels.

Apart from that, research shows that walking also lowers the risk of Type 2 diabetes, certain cancers and maintains bone density.

Furthermore, experts believe walking alleviates stress, which is one of the leading risk factors of heart disease.

In its review, Harvard Medical School added, “A number of studies have found that it’s as effective as drugs for decreasing depression."

"It can help relieve everyday stresses, too.”

Other benefits you can reap from walking

While walking is a great way to prevent or manage various conditions, including heart disease, stroke, high blood pressure, cancer and type 2 diabetes, it also helps improve cardiovascular fitness, strengthens bones and muscles, increases energy levels and helps maintain a healthy body weight.

What other lifestyle habits should you adopt to lower heart disease risk

The US Centers for Disease Control and Prevention (CDC) recommends eating plenty of fresh fruits and vegetables and fewer processed foods. Foods high in saturated fat and trans fat are said to contribute to heart disease, as per the health agency.

Additionally, it is crucial to maintain a healthy weight.

Furthermore, limiting alcohol consumption and quitting smoking also helps prevent heart diseases.

How much should you WALK to reduce your risk of heart disease

Heart diseases have become extremely prevalent in today's world. It accounts for nearly 17.9 million deaths each year, as per the World Health Organization (WHO). However, as concerning as heart disease sounds, it is as preventable. The simplest way to curb your risk is walking. In this video, we tell you how walking is beneficial for your overall health and how much of walking you must do to prevent cardiovascular diseases. 

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

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The Comprehensive Guide to Cirrhosis of the Liver

Did you know that the largest internal organ you've got inside of you is your liver? It's roughly the size of a football and can weigh up to three pounds in all. It's responsible for getting rid of plenty of nasty toxins from your body, which is why it's really important to take care of it. One major complication that can occur in the liver is cirrhosis. While it currently has no known cure, there are plenty of natural and clinical procedures that can limit the risk of liver failure and additional complications. Keep reading to find out all about them.

What Is Cirrhosis?

Cirrhosis is a progressive disease where scar tissue is developed in the liver. It results in a dysfunction which ends up impacting essential function like hormone levels, the digestion of essential nutrients, blood flow, and the removal of waste products from the body. 

 

Alcohol abuse, certain viruses (such as hepatitis), and having a history of fatty liver disease are the most common causes of cirrhosis. Other risk factors include genetics, poor dietary choices, and dangerously high levels of bad cholesterol. 

 

Cirrhosis caused the liver to deteriorate over time, and once it reaches its more advanced stages liver failure or liver cancer might develop. At such a stage, a liver transplant is usually the only option left, which is why it's important to act as quickly as possible and take proper care of your liver throughout your life. 

 

What Are the Symptoms of Cirrhosis?

Cirrhosis is typically accompanied by quite a number of symptoms including: 

• Appetite loss 

• Lack of energy 

• Symptoms of jaundice 

• Swollen ankles or legs 

• Itchy skin 

• Dark-colored urine 

• Pale or tar-colored stool 

• Bruising easily 

• Unexplained weight changes 

• Chronic fatigue syndrome 

• Digestive issues, such as vomiting, nausea, cramps or abdominal pain 

• Cognitive issues such as disorientation, mood swings, confusion or personality changes

Liver Cirrhosis Complications

Cirrhosis goes through a number of stages before entering the advanced and final stage. Early on, sufferers may experience symptoms like skin changes, decreased levels of energy, nutrient deficiencies, and swelling. As the disease progresses, many of the other symptoms mentioned above will start to manifest themselves. Once cirrhosis enters an advanced stage, some of these complications may arise: 

 • Bile duct stones 

• Gallstones 

• Type 2 diabetes 

• Insulin resistance

• A weakened immune system 

• An increased risk of lung and kidney failure 

• Sensitivity to certain drugs 

• A greatly increased risk of liver cancer 

• Metabolic bone diseases 

• Hepatic encephalopathy 

• Various issues with the spleen 

• Varices 

• Ascites 

• Edema 

• Portal hypertension  

 

What Causes Cirrhosis?

There are various factors that can lead to the development of cirrhosis, which can stem from both your own lifestyle and habits, as well as from external and environmental factors. The most common risk factors for cirrhosis of the liver include: 

• Drinking too much alcohol 

• Smoking 

• Drug abuse 

• Consuming a poor diet 

• Having a history of fatty liver disease, diabetes or metabolic syndrome 

• Being obese 

• High triglyceride levels 

• High levels of bad cholesterol 

• Genetic factors 

• Constant exposure to toxins or pollutants 

• Serious infections or viruses

Treating Cirrhosis Conventionally

Conventional treatment for cirrhosis will ultimately depend on what initially caused it, as well as how far the disease has progressed. Doctors will typically combine a number of different treatments including both drugs and major lifestyle changes. Unfortunately, there is no textbook cure for this disease, yet these techniques have been found to be the most effective: • Eliminating processed food from your diet • Reducing your salt intake • Increasing your nutrient intake • Eliminating drug and alcohol intake • Using diuretics to control ascites and edema • Controlling cholesterol levels • Losing weight • Cognitive therapy 

• Using laxatives to improve elimination of toxins 

• Using steroids and antiviral medication if the cause is hepatitis 

• Getting a liver transplant in the most severe cases 

 

Dealing With Cirrhosis Naturally 

 

1. Cleansing the Liver Regularly

To cleanse your liver, try to eat as much as you can of the following: • citrus fruits • ginger • dark green leafy vegetables • vegetable juices • raw or steamed vegetables • bananas, avocados, and sweet potatoes • turmeric • milk thistle seeds • Spirulina, chlorella, and wheatgrass • burdock root • dandelion root tea • black seed oil • probiotics • lemon juice • coconut oil • extra virgin olive oil • beef liver and other organ meats • raw apple cider vinegar Make sure to avoid these foods at all times if suffering from cirrhosis: • fried food • processed food • very spicy food • sugar • refined carbohydrates, especially those containing gluten 

• alcohol 

• excessive amounts of caffeine 

• rich and complex dishes

 

2. Consume an Anti-Inflammatory and Organic Diet

The key to maintaining a healthy and functioning liver is to consume plenty of organic vegetables with most meals. Ideally, you should aim to consume around 4 or 5 servings of fresh, organic vegetables each day. If this seems like too much, then you might want to consider juicing them instead. 

 

In order to put the least amount of strain on your liver as possible, you should limit the saturated fats you eat to only high-quality cage-free, free-range or grass-fed animal products. This is because animals bred in captivity have been found to store a lot more toxins in their fat than is desirable. As a general rule, the less foods that come out of packaging, the safer your liver should be. 

 

Here are some of the best liver-supporting vegetables you can eat: 

 • broccoli 

• cauliflower 

• celery 

• cabbage 

• Brussels sprouts 

• kale 

• spinach 

• dandelion 

• watercress 

• asparagus 

• cucumber 

• beetroot 

• carrot 

• herbs, such as basil, mint, parsley, and cilantro  

 

3. Use Natural SupplementsCirrhosis guide

Plenty of supplements can help produce proper enzymes and bile, reduce intestinal gas, lower inflammation, and sooth the digestive system. Here are some of the most powerful ones: 

 

• Turmeric - this potent anti-inflammatory spice will support your liver's metabolism by providing you with a decent blood-sugar balance. It can also help aid your digestive tract. 

 

• Milk thistle - it helps to get rid of a buildup of alcohol, pollutants, and heavy metals. 

 

• Probiotics - these can help boost your liver health by assisting with its detoxification and metabolism. 

 

• Multivitamins - vitamin A, vitamin C, and vitamin B-6 are particularly the most essential when it comes to protecting the liver. 

 

• Potassium - This mineral is extremely beneficial since it lowers your cholesterol, triglyceride levels, and systolic blood pressure.

4. Check the Medication You're Taking

Quite a significant number of prescription medications can end up damaging your liver as an unwanted side effect. The worst offenders have been found to be hormone replacement drugs and birth control pills, however many other drugs can also put quite a lot of unnecessary strain on your liver, too. 

 

Unfortunately, research has shown that a large number of prescription medications are being over-prescribed, are being mixed with other drugs in a dangerous way, or are taken in an incorrect manner. If you are on medication, then we'd recommend learning how they can adversely affect your liver, and to carefully follow dosage instructions when taking them. It would also be a good idea to ask a healthcare professional if there are any natural remedies that they can be replaced with.

Precautions to Take When Treating Cirrhosis

If you spot any warning signs of liver damage, make sure to get in touch with a doctor as soon as possible, since stopping liver damage before the disease advances will greatly improve your quality of life and chances of survival. Of course, it's good to keep in mind that once symptoms begin to appear, it is likely that the condition has already been present for some time, which is all the more reason to get yourself checked immediately.

Lifestyle habits to keep your heart healthy

What you should do to keep your heart healthy

Cardiovascular diseases are one of the most common ailments among people and is the leading cause of death in and around the world, as per the World Health Organization (WHO). While older people are more prone to heart conditions, in recent times, there has been a surge in heart attack, cardiac arrest cases among youngsters.

Many experts and several studies have held unhealthy lifestyle habits responsible for this sudden rise in the number of young patients. That said, making the right choices, following a proper diet and resorting to healthy behaviours is what will keep your heart healthy in the long run. Therefore, here are some lifestyle changes you must adopt if you want to keep cardiovascular disease at bay.

Keep a check on your blood pressure and cholesterol levels

It is extremely crucial that you manage your blood pressure and cholesterol levels for the healthy functioning of the heart. Hypertension and high cholesterol levels can increase your risk of heart ailments, including a stroke, heart attack and more.

While both high blood pressure and high cholesterol do not have any particular tell-tale signs, leaving it untreated can cause many complications in the long run. This is why early diagnosis can help prevent further complications. Blood pressure can be tested at a clinic or at home with the help of blood pressure monitors, whereas you can get your cholesterol checked through a blood test.

Avoid leading a sedentary lifestyle and exercise regularly

Being physically inactive ad lazing around can increase your risk of heart diseases. As per a study published in the Annals of Internal Medicine, it was found that sitting for long periods of time was linked to chronic health conditions including heart disease, Type 2 diabetes and cancer. Therefore, it is time to alter the ways and start exercising regularly. You can always start slow. Do not go all in, rather gradually increase your hours of exercise, focusing more on consistency.

Follow a heart-healthy diet

One must avoid eating foods that are high in trans-fat. Trans fat increases the risk of developing heart disease including a stroke. It blocks your arteries by raising your bad cholesterol levels (LDL) and lowering your good cholesterol levels (HDL). This affects your heart in many ways. A heart-healthy diet consists of fruits, vegetables, whole grain and fibre-rich foods that also benefit overall health.

Maintain a healthy weight

When we talk about weight loss, it should not always be about looking good, matter of fact, it shouldn't at all be about enhancing your appearance. Rather, one should focus on preventing obesity, which increases your chances of developing cardiovascular diseases. That said, one must calculate their body mass index (BMI) and know where they stand. If you're overweight, regular exercise and watching what you eat can work wonders.

Avoid alcohol consumption, smoking, manage stress levels

Additionally, smoking and alcohol drinking can affect your heart negatively. These increase your blood pressure and levels of triglycerides in the blood, which makes you more prone to a stroke and congestive heart failure. Apart from that, taking a lot of stress puts a lot of pressure on your heart. Therefore, try yoga or meditative practices to reduce and manage stress levels. Not only will it promote better heart health, but also keep you in good shape and mind frame.

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