High Protein Content in Fibre-Rich Diet May Cause Bloating

High-fibre diets are said to cause a little bloating by stimulating some fibre-digesting gut bacteria species, which produce gas as a by-product. Fibre is an important nutrient that should be consumed regularly, but its excessive consumption may not be good for you if you are watching your waistline. And, if your high-fibre diet is coupled with protein-rich diet, it may further lead to even more bloating. However, if high-fibre diet is paired with carb-rich diet, it may not escalate the problem that much. The study was conducted by researchers at the Johns Hopkins Bloomberg School of Public Health.

The findings of the study that were published in the journal Clinical and Translational Gastroenterology, also suggest a role for "macronutrients" such as carbs and proteins in modifying the gut bacteria population - the microbiome.

For the study, the researchers examined a dietary clinical trial that was conducted in the years between 2003 and 2005 in Boston. It involved 164 participants who had high blood pressure. They were fed three different diets over a time period of consecutive six weeks with a two-week break in between when the participants had their regular diet.

The participants, who ate versions of a heart-healthy, high-fibre diet that was relatively rich in plant protein, were about 40 percent more likely to develop bloating symptoms as compared to a carbohydrate-rich version of the same high fibre diet.

Study co-senior author Noel Mueller, PhD, an assistant professor in the Department of Epidemiology at the Bloomberg School said, "It's possible that in this study, the protein-rich version of the diet caused more bloating because it caused more of a healthy shift in the composition of the microbiome. Notably, the protein in these diets was mostly from vegetable sources such as beans, legumes, and nuts."

The study further suggests that if high quality carb calories like whole grain are substituted with protein calories, the chances of bloating may be reduced for those on high fibre diets, making such diets more tolerable.

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Behavioral disorders in children tied to gut bacteria

Behavioral disorders in children could be tied to the bacteria in their gut. That's according to some brand new research out of the University of Oregon and Oregon State University.

The study looked at 40 kids in the Pacific Northwest between the ages of 5 and 7.

The researchers' goal was to see if there was any relationship between the kinds of bacteria found in the gastrointestinal tracts of the children and their behaviors. Specifically, they wanted to see if there was any link between what was in the children's gut and behavioral disorders.

They discovered there was.

They found children with behavioral problems did, in fact, have different micro-organisms in their guts than those who did not.

"Over the long run, if we're able to show that the microbiome does indeed drive the emergence of behavior then it suggests we may be able to modify, manipulate or manage the microbiome to help manage or control the development of behavior in children," said OSU microbiologist Dr. Thomas Sharpton.

The researchers' next step is to expand the study to more children and then follow those children over several years to see if changes in their gut bacteria is linked to changes in behavior over a period of time.

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Increase in air pollution linked to higher glaucoma risks

In a recent study it has been found that people residing in places with higher amounts of fine particulate matter pollution were 6 per cent more likely to suffer from glaucoma than those in the least polluted areas.

The study was published in the journal, 'Investigative Opthalmology & Visual Science, 2019.'

Lead author Professor Paul Foster said, "We have found yet another reason why air pollution should be addressed as a public health priority, and that avoiding sources of air pollution could be worthwhile for eye health alongside other health concerns."

"While we cannot confirm yet that the association is causal, we hope to continue our research to determine whether air pollution does indeed cause glaucoma, and to find out if there are any avoidance strategies that could help people reduce their exposure to air pollution to mitigate the health risks," added Foster.

Glaucoma is the leading cause of irreversible blindness and affects over 60 million people worldwide. It most commonly results from a build-up of pressure from fluid in the eye, causing damage to the optic nerve that connects the eye to the brain. Glaucoma is a neurodegenerative disease.

"Most risk factors for glaucoma are out of our control, such as older age or genetics. It's promising that we may have now identified a second risk factor for glaucoma, after eye pressure, that can be modified by lifestyle, treatment or policy changes," describes Foster.

The findings were based on 111,370 participants of the UK Biobank study cohort, who underwent eye tests from 2006 to 2010 at sites across Britain. The participants were asked whether they had glaucoma, and they underwent ocular testing to measure intraocular pressure, and spectral-domain optical coherence tomography imaging (a laser scan of the retina) to measure the thickness of their eye's macula (central area of the retina).

The participants' data were linked to air pollution measures for their home addresses, from the Small Area Health Statistics Unit, with the researchers focusing on fine particulate matter (equal or less than 2.5 micrometres in diameter, or PM2.5).

The research team found that people in the most-polluted 25 per cent of areas were at least 6 per cent more likely to report having glaucoma than those in the least-polluted quartile, and they were also significantly more likely to have a thinner retina, one of the changes typical of glaucoma progression. Eye pressure was not associated with air pollution, which the researchers say suggests that air pollution may affect glaucoma risk through a different mechanism.

"Air pollution may be contributing to glaucoma due to the constriction of blood vessels, which ties into air pollution's links to an increased risk of heart problems. Another possibility is that particulates may have a direct toxic effect damaging the nervous system and contributing to inflammation," said the study's first author, Dr Sharon Chua.

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Periodic checks essential after 40 to keep hypertension under check

Readings of blood pressure (hypertension) vary according to conditions, and precautions should be taken to ensure that proper readings are secured, said a chief interventional cardiologist.

Delivering the key-note address at the World Hypertension Day programme organised the Dr. said blood pressure should be measured immediately after the patient has had coffee or cigarette.

“Know your numbers” (blood pressure readings) is the theme of the World Hypertension Day this year.

The patient should sit for a few minutes and calm down after reaching the hospital or clinic. “There is a difference in reading if the patient has a full bladder and men should not wear full sleeves as it effects the readings” he said.

Big fluctuations in blood pressure cause damage to the fine blood vessels in the vital organs. While heart attack was an important side effect of high blood pressure, brain stroke leading to paralysis was also common and a bigger danger, he said.

There was little that could be done for patients with paralysis, therefore prevention of high blood pressure which caused it was more important.

A Dr. said hypertension could be controlled by modification of lifestyle, diet and physical activity.

Paediatric cardiologist said there was great danger in the sudden stopping of medication. This causes the blood pressure to shoot up even higher that when the medication was started.

Asked about low blood pressure, Dr. said there was a great variation in the blood pressures of people. Only those who suffer the symptoms of low blood pressure like giddiness were considered as having low blood pressure. There was no prolonged medical treatment for low BP, he explained.

Later, there was an interesting interaction session with patients who asked questions about reasons for pain after an angiogram, whether there were repeated paralytic strokes and the symptoms of low BP.

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Study links immune responses to environmental exposures early in life

Environmental exposures – such as obstetric factors, farm dust and air pollution – early in life can modify immune responses in adolescents.
 
There is strong evidence that different exposures early in life can alter the risk of allergic diseases. One of these exposures is farming. Exposure to the farm environment in childhood, and even prenatally, has been shown to decrease the risk of allergic diseases.

On the other hand, being born by caesarean section is recognised as a risk factor. The roles of other obstetric factors are less studied. Another harmful exposure is air pollution, and especially exposure to particulate matter, which has been shown to increase asthma prevalence and exacerbations in children. However, the underlying mechanisms are unclear, causing a delay in the development of asthma-preventive strategies.

Earlier studies have shown that immunological development and maturation starts already during pregnancy and in early childhood. Therefore, exposure at this critical point of immune development may modify immune responses and cells, and thus influence the risk of allergies and other immune diseases.

The study explored how different exposures during pregnancy, birth or childhood modulate asthma-related immune responses in children. The study focused on three different exposures: one that is asthma-protective (farming) and two that predispose to asthma (caesarean section and air pollution).

“We studied whether circulating dendritic cells associate with farming, asthma or atopy, whether obstetric factors affect immune responses at teenage in children born by caesarean section, and whether farm dust and urban air particulate matter have immunomodulatory effects on children’s circulating immune cells,” said a researcher.

The studied environmental exposures were associated with asthma-related immune responses. Inverse association between farm exposure and one of the subsets studied, and the association between this subset and asthma in farm children, suggested that this subset plays a role in farm-related immunoregulation.

On the other hand, the lack of natural birth processes during delivery and neonatal intensive care treatment seemed to lead to long-lasting alterations of immune responses. The observed stimulatory effects of farm dust and inhibitory effects of particulate matter on immune responses indicate that these exposures could modify responses towards respiratory pathogens and allergens, and partly explain differences in asthma prevalence between the studied environments.

The study demonstrated associations between diverse early life exposures and immune responses, both ex vivo and in vitro. Some changes in immune responses seemed to be observable up to teenage. The study revealed some of the potential immunological mechanisms behind different exposures and advanced knowledge of immune mechanisms that either protect from or predispose to asthma.

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Early Baldness Can Trigger Risk of Heart Disease

Once it was said that bald men look attractive ! But now when you read about baldness and heart problems, it makes you wonder, what is good and what isn't? Are you losing hair? Or facing premature graying? You may have a reason to worry, not just about your lost hair but for your possibly deteriorating heart health too. Male pattern baldness and premature graying, may prove to be a severe risk factor for heart disease in men under 40, suggests a new study.The study,  examined more than 2,000 young men . The findings revealed, that several men had coronary artery disease were prematurely bald or grey than men with a full head of hair.

The team studied 790 men under 40 who had coronary artery disease and 1,270 healthy men of a similar age, who acted as a control group. For the study, the team took clinical history of all the participants. These participants were then marked on their levels of male pattern baldness - the common type of hair loss that develops in most men at some stage - and hair whitening. The findings were then correlated with the severity of heart disease symptoms.

It was found that men with the heart condition were more likely to have gone prematurely grey - 50% compared with 30% of the healthy group - more than five times the risk of the control group. The findings also revealed, that the heart condition group were also more likely to have male pattern baldness - 49% against 27% of those in the healthy group - a 5.6 times greater risk. Yet obesity was associated with only a fourfold increased risk of the disease.

The possible reason could be the process of biological ageing, which may be faster in certain patients, which is reflected in hair changes, said one of the principal investigators of the study.

Similar correlations had been made before, in previous studies too and the link must be studied in greater detail. But ageing and hair graying are factors you can't modify. Whereas you can modify your lifestyle and risk factors such as high cholesterol and blood pressure and they must be given their due emphasis.

You can manage a significant part of your heart health with the kind of diet you take too. These heart-friendly foods must make way to your diet today.
1. Oats: Oats are said to contain a type of fiber that helps to bind bile acids and expel them from the body. These bile acids are made from cholesterol.
2. Nuts: These nuts have high amounts of unsaturated fats, which is good for the heart as it helps in reducing the inflammation of the arteries. A handful of nuts every day, would help keep heart problems at bay.
3. Berries: These fruits are packed with antioxidants and help to significantly reduce blood pressure. They also boost the good HDL cholesterol levels, and thus help in your endeavour towards a healthy heart.
4. Salmon: Go for salmon, a cold-water fish that boasts of abundant amounts of omega 3 fatty acids, which are great to promote a healthy heart.
5. Legumes: Legumes are great for the heart and have antioxidants, proteins and fiber. They are also a great source to get your folate requirement from and also help in increasing the platelet activity.
A good and balanced diet can go a long way in making sure your heart remains strong and healthy.

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.   

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How To Easily Treat And Cure Stiff Neck Or Shoulder To Ease The Pain

  Most common areas for muscle spasm creating excruciating pain.

"How To Treat and Cure a Stiff Neck or Shoulder to Ease the Pain" follows the upward progression in body awareness versus gravity. In  this latest article, we explore the shoulder area first to create a strong base to support the neck and head.


You can treat and cure a stiff neck, frozen shoulders and upper back ache, even headaches and migraine by being aware of your posture. There is no such thing as a short neck. We all possess 7 cervical vertebrae. A short neck is merely curved too deeply. The neck supports the head and it is therefore obvious that if the head is carried too far in front of the body instead of above it, where it belongs, the muscles at the back of the neck are doing unnecessary overtime. Permanently tense and raised shoulders, poor sleeping habits, stress, or cold drafts also contribute to neck and shoulder pain.

Shoulder Muscles

 The main muscles that work the shoulder are the trapezius, the pectoralis (pecs) and the latissimus dorsi (lats) muscles. Their job is to move the arm. Muscles work in a chain reaction fashion. When the arm rotates inward, it takes the shoulder with it. As this happens, the muscles at the front of the shoulder tighten, while the muscles of the upper back become overstretched and weak. This results in:

• kyphosis with forward head posture
• tight muscles in the front of the shoulder
• weak muscles in the upper back
. Anyone who works for long hours at a desk is prone to this imbalance.

Correct Position of the Shoulder Joint

While the pecs and the lats are primarily movers of the arm, the rhomboids at the back provide stability to the shoulder joint. As the pecs and lats work to rotate the arm inward the rhomboids in the upper back become weak. This causes the shoulder joint to go too far forward, out of its neutral alignment, beyond its range of safety. This can be avoided by strengthening the upper back, using the rhomboids. Get off your chair for a minute and do the following shoulder alignment move to feel the rhomboid muscles putting your shoulders back into their correct place.
 turning out the shoulder joint

Shoulder Alignment

1. Rotate the wrists outward as far as possible.
2. Release the rotation in the lower arm (turn your palms in towards your thighs from the elbow) BUT...
3. Stand up with the arms hanging loose by your sides, like the sleeves of an empty coat.
4. Keep the shoulders and upper arm in the same place as in 2. Above.

You should feel a widening and flattening of the area immediately in front of your shoulder, allowing the shoulder joint to be placed at the side of your body rather than in front of it. That is where your shoulder likes to live most comfortably.

 Relax the Shoulders

Raised shoulders cause the curve in the back of the neck to be too deep. As you can see from the red line of gravity, the head is carried too far in front of the body. This puts unnecessary strain on the muscles of the neck. A shortened neck often causes head aches and migraine. A double chin also often appears when the head is not carried above the spine. Firstly loosen the shoulders with the Arm Swings and Circles moves, then proceed to the neck exercises in the following section.

 Bad and good neck alignment. See the Double Chin in the first picture?

Arm Swings

1. Stand in a stable lunge position, the left foot in front and the right foot behind with the front leg bent and both heels on the floor.
2. Swing the right arm up as far as you can until you feel the limit in the shoulder joint.
3. Swing the arm down and back, again as far as you can feel it stop in its joint.
   

Breathe in on the uplift and out on the down swing. Use momentum rather than force, allow the arm to drop as it goes down. Do about eight or more swings while increasing speed and momentum until you are sure that all the little crackly noises (stiffness) have gone from your shoulder joint.
Reverse the position of the feet and repeat with the left arm.

Half and Full Arm Circles

 

It should feel like you want to throw away your hand.

 

Full Arm Circles

Stand in the same position as in the previous sequence and now make continuous backward circles with your arm. Again, breathing in as you go up and breathing out as you go down. Begin slowly and increase the speed of the movement until your arm wants to circle quite fast to throw off all the tension; until you feel a tingling in your fingertips. If you look at your hand, it is quite red, full of blood. When you finish, hold the arm above the head and shake the hand to allow all the blood to flow back down again.
Change the position of your feet and repeat on the other side.
Note: Welcome any clicking or crunching noises in your shoulder as long as it doesn't hurt. Your Arm Swings and Circles are oiling your rusty joints. After a few repetitions those noises soon vanish.

When the neck is over-curved, the head is not aligned above the spine but has to be carried in front of the body. That takes a lot of effort and pain.

This looks painful. No wonder people with sunken necks don't like to look up.

Over Curvature of the Neck

 Get the photo album and find a picture of yourself in profile. Sorry but if you hold your neck in this position, you are in real trouble. Muscles turn into spasm and cause neck and shoulder tension, headaches and migraine. A partly self-strangulated neck cuts off regular blood supply to the brain. Help!

Those who don't like to look up
Often we suddenly look up from this position, thereby increasing the over-curvature of the cervical vertebrae even more and begin to look like a vulture. Finding it difficult to look up also affects one's mood and attitude. Someone who can only look down is a negative person.

Gentle Neck Traction

If your neck is over-curved you are in serious need of some gentle traction before you can even start to attempt lengthening your neck. A horizontally used neck traction device helps to re-establish the natural curve and alignment of the neck by gentle traction.

The neck traction device cradles the head and neck on two soft foam cushions. An air-inflated bellows is capable of providing up to 35 lb. of continuously adjustable traction. As the bellows expands, it lifts the head upward supporting the cervical curve and maintains an even distraction in the anterior and posterior cervical discs.

 Where Your Neck Should Be

Anatomically the skull is supported by the Atlas (the top cervical vertebra) centrally somewhere between the ears, in line with the central line of gravity. Then, when you look up, keep your neck long as shown here. Doesn't that look much better?
 Correct head alignment when looking straight ahead and when looking up.

Yes, No, and Maybe

You can do these moves daily under the shower or when brushing your teeth. No Pain, Just Gain!

 

These moves allow the neck to move in the three planes of motion, round the sagittal, transverse, and frontal axes which I prefer to call 'yes', 'no', and 'maybe'.
Caution before attempting neck exercises you must establish the severity of your pain by consulting a physician or movement therapist.

Yes

1. In the downward movement of the "yes" sequence aim to touch your breast bone with your chin. If the back of your neck is completely free of tension your chin should touch your breastbone when you look down - with your mouth closed (don't cheat!).
2. On the upward movement of the "yes" sequence keep the back of your neck long as explained earlier.

Slowly repeat 1. and 2. for as long as the little noises inside your neck disappear.
Caution if you suffer from a posterior disc bulge avoid going too far down on this move as it would only increase the damage.

No

On the "No" sequence, keep the head central above the spine (between your shoulders. Try to see as far back behind you as you can on each lateral rotation but don't lift up your nose. Slowly repeat looking to the left and right until all the little noises inside your neck disappear.

Maybe

On the "Maybe" sequence, drop your ear down towards the shoulder while keeping your head in its centrally balanced position and your nose facing the front.
Gently repeat each move eight times or more until all the little crunching noises in your neck have stopped.

Head Rolls

Slowly roll the head around clockwise to see how much of your entire periphery you can see. Or, pretend a butterfly is flying around your head and try to follow it with your eyes. After about the third circle you will notice that you can see a little further. There may still be some little noises going on in your neck. They will eventually disappear. When you've done about four or five rolls, repeat them anti-clockwise. For best results head rolls can be done in a warm bath under water where your head is virtually weightless.

 

Another Tip

An easy way to relieve neck/upper back pain at the office is to use a reading stand where you can place papers and bring them up to eye level by holding them vertically. This reduces the strain on the neck by keeping your head in a more upright position instead of holding it forward and down, which causes the neck extensors to be under a lot of stress. You will feel the difference at the end of the working day.

How Do You Sleep?

Certain sleeping conditions can give you a stiff neck. Make sure you don’t sleep in a cold draft as this will cause your neck muscles to contract during sleep. Avoid pillows that take the neck out of its neutral alignment. For example, if you are on your right side and the pillow is too large, the neck is vulnerable to being pushed too far towards the left shoulder. Then you might wake up with a stiff neck. Your pillow should be firm and no thicker than the space needed for your head to lie flat on its ear without curving up the other side of the neck.
To train yourself for a better sleeping position you may first want to learn how to meditate in a horizontal position on the floor. Lie on the floor (not on a bed) on your back and simply allow gravity to straighten you out while you relax. Close your eyes and meditate as shown in the illustration below.

No More Pain

In most cases of chronic pain, the pain is self induced from poor movement habits. By slightly modifying your daily movement habits and patterns and being aware of the difference between "good movements" and damaging ones, you are on the road to healing yourself. Once your body can, as a habit, correct itself on an ongoing basis, there is no longer the need to spend extra time "exercising" as such. Just avoid making the wrong, damaging moves.

Neck Traction Device

If your neck has been over-curved for many years and remains painful even after implementing the above suggestions, you may want to speed up the healing process with a neck traction device. For those suffering from chronic neck pain, migraines and frozen shoulders the NEW Model Comfortract Home Cervical Traction Unit is a stepping stone towards permanent self induced well-being.
 NEW Model Comfortract Home Cervical Traction Unit

Check-List

Just remember this checklist on how to prevent, treat and cure your stiff neck or shoulder. Then your pain will soon ease away.

1. Re-align your shoulders so they are at the side of your body and not in front.
2. Retract the head so it sits above the spine (between the shoulders) and not in front of it.
3. Keep the chin down.
4. Perform the “yes, no and maybe” exercise at least once a day or whenever you feel stiff in the neck.
5. Perform the slow head rolls at least once a day or whenever you feel stiff in the neck. Don’t wait until your neck hurts so much you don’t want to move it.
6. Check your sleeping habits and use of pillows as described above.
7. Use a Gravity Inversion Table to straighten you out. No more osteopath bills, no more pain.

The exercises and tips given above will help you attain a level of physical consciousness and awareness to treat and cure a stiff neck or shoulder to ease the pain for ever. 

PS- THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.

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