Blueberries Health Benefits

Blueberries are named for their deep blueish-purplish hue. They are delicious, nutritious and contain vitamins, minerals, and antioxidants which are bursting with notable health benefits.

Packed with antioxidants and flavonoids, these berries are also high in potassium and vitamin C, making them the top choice of doctors and nutritionists.  They are anti-inflammatory and may lower your risk of heart disease and cancer, when eaten regularly in the right amount.

According to a research led by the University of East Anglia, in collaboration with colleagues from Harvard and across the UK, eating a cup of blueberries (approximately 150g) a day reduces risk factors for cardiovascular disease.

Blueberries are among the most nutrient-dense berries. A 1-cup (148-gram) serving of blueberries contains (1):

Fiber: 4 grams
Vitamin C: 24% of the RDI
Vitamin K: 36% of the RDI
Manganese: 25% of the RDI
Small amounts of various other nutrients.

The following are some of the potential health benefits of blueberries.

1.  Protect Against Heart Diseases

Blueberries are chock full of vitamin C, vitamin B6, fiber, potassium, folate and phytonutrients that support heart health.  These berries are also cholesterol-free, which are beneficial to the heart. Fiber content helps to reduce the total amount of cholesterol in the blood and decrease the risk of heart disease.

Photo dark blue ripe blueberry close up

Vitamin B6 and folate prevent the buildup of a compound known as homocysteine. Excessive buildup of homocysteine in the body can damage blood vessels and lead to heart problems.

A study from the Harvard School of Public Health and the University of East Anglia, in the United Kingdom (U.K.) found that women (young and middle-aged women) who consumed at least three servings of blueberries or strawberries per week showed the best results in reducing the risk of heart attack.

2.  Reduce DNA Damage, Which May Help Protect Against Aging and Cancer

Oxidative DNA damage is an inevitable part of everyday life.  This process occurs tens of thousands of times per day in every cell throughout your body.

As blueberries are high in antioxidants, they can neutralize some of the free radicals responsible for damaging your DNA.

In one study, 168 people drank 34 ounces (1 liter) of a mixed blueberry and apple juice daily. After four weeks, oxidative DNA damage due to free radicals was reduced by 20% .

These findings agree with smaller studies that use either fresh or powdered blueberries.

3.  Prevent Cancer

The various phytonutrients, Vitamin C, and vitamin A found in blueberries provide powerful antioxidants that may help protect cells against free radicals that cause diseases.

Researches have found that antioxidants may inhibit tumor growth, decrease inflammation in the body, and help ward off or slow down esophageal, lung, mouth, pharynx, endometrial, pancreatic, prostate, and colon cancers.

Folate in blueberries also plays a role in DNA synthesis and repair. This can prevent the formation of cancer due to mutations in the DNA.

4.  May Lower Blood Pressure

High blood pressure is a major risk factor for heart disease.

In an eight-week study, obese people who had had a high risk of heart disease saw a 4–6% reduction in blood pressure after consuming 2 ounces (50 grams) of blueberries per day.

Other studies have observed similar effects — especially for postmenopausal women

5.  Help Maintain Brain Function and Improve Memory

Population-based studies have shown that consumption of blueberries is connected to slower cognitive decline in older women.

Studies have also found that in addition to reducing the risk of cognitive damage, blueberries can also improve a person’s short-term memory and motor coordination.

6.  Prevent Constipation

Blueberries are high in insoluble fiber, which help maintain regularity in the digestive tract and ultimately can prevent constipation.  The skin adds extra fiber and they’re over 50% water.

 

7. May Help Prevent Urinary Tract Infection (UTI)

If you suffer from UTI frequently, take heart that eating blueberries or drinking blueberry juice may help prevent this type of infection.

Cranberry juice is well known for preventing UTI but if you find cranberry juice a tad tart for your liking, you can try blueberry juice.

As blueberries are closely related to cranberries, they boast many of the same active substances as cranberry juice. These substances are called anti-adhesives and help prevent bacteria like E. coli from binding to the wall of your bladder.

Blueberries have rarely been studied for their impact on UTIs, but they likely have similar effects as cranberries.

All year round, wherever you are, you can make any day better with a boost of  delicious and healthy blueberries.

Blueberries taste great, the blueish-purplish hue is enticing, they boost your heart health, brain function and numerous other aspects of your body.  Blueberries can be eaten fresh, frozen, dried and there are endless ways to enjoy them.  What’s not to love about blueberries?

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Nursing and Baby Feeding Silicone Products

In recent years, silicone utensils and baby-feeding items have grown in popularity as safer alternatives to plastic.  Silicone baby bottles are among some of the newest and most inventive products that have flooded the market.

Silicone is naturally free from harmful chemicals like BPA, phthalates, and other chemical substances that rank highly toxic on the Environmental Working Group (EWG)’s website.

Besides silicone baby bottles, custom silicone cups, baby feeding utensils, and baby teethers have become ubiquitous over the past few years. The bright, alluring colors, fun designs, and practicality have made silicone products the go-to for many parents who are trying to minimize the usage of plastic in their households.  Some of these plastic products contain carcinogens and endocrine-disrupting chemicals.

Due to its hygienic and hypoallergenic properties (it has no open pores to harbor bacteria), flexibility, lightweight and easy-to-clean, food-grade silicone can be a safe and convenient alternative to plastic.

As silicone is a very soft material, baby feeding utensils made of silicone won’t crumble or break into several sharp pieces when dropped, making them safe for your toddler. Plus, they are odorless and are easier to clean and store.  These advantages make silicone a great material for snack containers, cooking utensils, bibs, milk bottles, pacifiers, bottle nipples, mats, and bath toys.

Whether you are looking to purchase a baby milk bottle or a silicone breast pump, always opt for silicone products that are made from the best silicone materials, such as those manufactured by Newtop Rubber.

Newtop Rubber uses food-grade and medical-grade liquid silicone materials to produce high-quality products. As a source manufacturer, they have better price advantages than intermediate traders and stricter quality control.

A product needs to pass through several rigorous phases in order to be FDA-approved.   Food-grade silicone products that are FDA-approved are made from a non-toxic type of silicone that does not contain any chemical by-products, making them safe with food, for cooking, and for babies.  They are safe for use in devices such as ovens, microwave ovens, stoves, freezers, and dishwashers.

Many health organizations such as Health Canada state that there is still no conclusive evidence that silicone baby feeder products are unsafe. The organization promotes silicone baby feeders as a safer alternative to plastic as they don’t react with baby food or beverages or produce any hazardous fumes. They advise buying only approved premium-grade silicone-based baby spoon feeder products.

 

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Juggling Boosts Brain Development And Prevents Dementia

Many of us juggle tasks every day.  As a mother of 3 teenage girls, I juggle house tasks, work-related tasks, and tasks of caring for my daughters every single day.

Did you know that juggling is a great exercise for your brain?  But it is not juggling with daily tasks that help boost our brain development, rather, the juggling of objects like balls!

Juggling is scientifically proven to increase gray matter and help strengthen your brain cells’ connections. It can even help prevent the onset of Alzheimer’s.  Juggling is an exercise for your brain muscles. It’s part of a brain-building process that helps your brain fight the injury and infection that may lead to dementia.

As a total mind body workout, juggling helps to work virtually every upper body muscle from the reaching and throwing motion of juggling as well as bending down and picking up the props you drop.

When you juggle heavier objects or more objects at the same time, you  can even build or tone your muscles.  Juggling is a fantastic exercise for your brain as you focus on multiple objects in the air and the pattern as a whole all at the same time.  This works both sides of the brain as objects are continuously crossing between the left and right sides of your body.

Many people fail to realize that exercising their brain is not something that they need to do. However, our brain is like a muscle and it needs regular exercises or activities that stimulate it in order to sharpen our mind. Failure to do this may result in our brain losing its efficacy, just like any other muscle in our body.

World renowned juggler and performer David Ferman once struggled with ADHD as a child.  When he started juggling, his parents noticed that his attention span had increased and he was able to sit still for extended periods of time.  David has appeared in the finals of the popular TV program, America’s Got Talent, and has won multiple medals in juggling competitions.

Research shows that learning to juggle accelerates the growth of neural connections related to memory, focus, movement, and vision. The beneficial changes persist even after weeks without practice.  However, after three months of no practice, it was discovered that the participants who learned to juggle lost their gained brain power and the enhanced brain regions decreased in size.

Thus, in order to see continuous improvement in brain power, you should consistently juggle.  Just like physical exercise where you have to train regularly in order to feel the health benefits, juggling should also be a continuous effort in order for you to reap the brain health benefits.

Since juggling on a regular basis has been shown to improve brain density in gray matter, more and more people are turning to juggling recreationally to help stave off dementia, as well as alleviate the symptoms of ADHD, dyslexia, and autism. Gray matter is the part of the brain that does all the calculations and computations, and by increasing the density of the gray matter in your brain, your brain will be able to perform more efficiently, just like upgrading the central processing unit (CPU) of your computer.

After you’re done reading this article, go buy 3 oranges or juggling balls and juggle away to keep your brain mentally sharp always!

 

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Non-Exercise Activity Thermogenesis (NEAT) In Managing Weight Loss

What is NEAT?

Non-exercise activity thermogenesis (NEAT) is the energy expended for everything we do that is not sports-like exercise activity, sleeping, or eating.  It ranges from the energy expended in walking to work, typing, standing, performing house chores, undertaking agricultural tasks, and even fidgeting. Even trivial physical activities like walking to the toilet or swinging your arms increase metabolic rate substantially and it is the cumulative impact of a multitude of exothermic actions that culminate in an individual’s daily NEAT.

An Ergotron height-adjustable sit-stand workstation.

Having a desk that allows you to go from sitting to standing at your work place is a great way to increase NEAT and burn more calories.

‘NEAT exercise’ can have a huge impact on hitting your weight loss goals with very little effort, but it’s easy to get confused. Contrary to popular belief, it’s nothing to do with rolling up your gym mat at the end of a workout and being neat, but much more to do with getting active throughout the day, every single day. From mopping the floor to swinging your arms at your desk, NEAT exercise refers to a lot of different things.

Walking exercise in the evening, seeing the orange light of the sun fresh air

More more every day to increase your NEAT.

Examples of NEAT

Those trips to the pantry, walking over to talk to your colleague instead of intercom all count as part of your NEAT.

Examples of NEAT include:

1. Performing house chores (more motivation for you to keep your house clean and neat!)
2. Washing the car
3. Fidgeting (swinging your arms, stretching your legs)
4. Walking the stairs
5. Walking the dog
6. Grocery shopping
7. Gardening
8. Playing with children or pets
9. Using a standing desk at work
10. Change your posture often throughout the day
11. Sit on an exercise ball or fit ball at your desk
12. Perform balance training while brushing your teeth
13. Washing your car

Housework, young woman doing laundry

Doing house chores like mopping, sweeping and vacuuming is a great way to increase NEAT.

Why is NEAT Important?
It is important and beneficial to incorporate NEAT into your daily routine as it can account for a significant portion of your total energy expenditure – the number of calories you burn in a day.

High-effect NEAT movements could result in up to an extra 2000 kcal of expenditure per day beyond the basal metabolic rate, depending on body weight and level of activity. Implementing NEAT during leisure-time and occupational activities could be essential to maintaining a negative energy balance.

NEAT can be applied by being upright, ambulating, and redesigning workplace and leisure-time environments to promote NEAT.  For example, you could use a standing desk at your workplace,  have a 5-minute walk around the office or do quick stretching exercises for every one hour of sitting.

The benefits of NEAT include not only the extra calories expended (thus helps in losing weight) but also reduces the occurrence of metabolic syndrome,  reduces chronic diseases, cardiovascular events, and all-cause mortality.

If you have been sedentary and therefore have lower NEAT levels, you’re at a higher risk of obesity and other long term health conditions such as heart disease, diabetes, stroke and some cancers.

Being sedentary may contribute to poorer long term health regardless of weight. This means even if you are not considered to be overweight but your NEAT is low, you are still at an increased risk.

NEAT could be a critical component in how we maintain our body weight and/or develop obesity or lose weight.

A consistent calorie deficit is one of the most important rules to losing excess weight and body fat.  One of the ways to help get this balance right is by increasing the amount you’re moving each day, through NEAT. Of course you still have to eat healthy, have controlled food portion and eat at the right time to synergize the weight loss effects.

Even if you exercise half an hour a day but are sedentary for the rest of the day, you are still considered sedentary.  Exercise does not make up for long periods of sedentary behavior.  There is a lot of research on the effects of a sedentary lifestyle on health, some even claim Sitting Is The New Smoking.  Thus, incorporating NEAT into your routine  throughout the day, every day is a great way to control and maintain a healthy weight, as well as to prevent diseases.

Conclusion

NEAT is a great way to control and maintain a healthy weight, in addition to staying healthy and keeping those aches and pains at bay.

Whether you’re a newbie to exercise or exercise regularly,  getting your non-exercise activity in line can be a great first step to staying fit, slim, happy and healthy.

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What Are Postbiotics

We have all heard of probiotics, which are microorganisms that increase your population of good bacteria and prebiotics, which are foods for the probiotics.  Prebiotics are fuel needed for good bacteria to grow. Dietary fiber, which you can get by eating certain foods or supplements, is the most common prebiotic.  Enter POSTbiotics, the newest member of the ‘biotics’ family and a hot topic in nutrition.

What Are Postbiotics?

They are the by-product of probiotics and prebiotics — what they produce, which can be made into products or treatments that would have a healing effect on people. Although postbiotics are considered the endgame of probiotics, they offer numerous health benefits for the gut, the immune system, and various other aspects of health.

Although postbiotics are not life microorganisms like probiotics, they still offer health benefits to your microbiome as they contain nutrients such as amino acids, vitamins B and K, short-chain fatty acids, exopolysaccharides, functional proteins, and substances called antimicrobial peptides that can help slow down the growth of harmful bacteria. Short-chain fatty acids help healthy bacteria thrive in your guts.

Compared with probiotics, postbiotics have lower risks of complications as they don’t contain life microorganisms. Even though probiotics are safe for most people, however, people with weakened immune systems, severe illness, or recovering from surgery can get an infection from probiotics. As postbiotics contain no life microorganisms, there’s a lower risk of complications.

 

Practical Benefits of Postbiotics

Besides having a more economical production as compared with probiotics, postbiotics:

  • Contain a longer shelf-life
  • Is easily stored
  • Is easily transported
  • Are not as sensitive to cold temperatures
  • Are more reliably produced

 

7 Health Benefits of Postbiotics

These are 6 benefits of postbiotics and how they can benefit our health.

1.  May manage allergy symptoms
Allergies happen when the immune system overreacts to a perceived threat.  Some postbiotic products may boost the immune system or improve immune response by decreasing allergic reactivity.   A few studies have shown that postbiotics may help with seasonal allergy-induced runny, stuffy noses (rhinitis). Another small study found that taking postbiotics for two to three months significantly reduced eczema symptoms as well.

2.  Ease colic in babies
Scientists have been able to decrease colic symptoms with postbiotics in randomized controlled trials.   The research shows that babies fed fermented milk with the bacteria’s fermentation products do better compared with babies that drink breast milk or cow’s milk without the fermented products.

3.  Relieve constipation and diarrhea
People with Irritable Bowel Syndrome (IBS), diarrhea and constipation seem to get relief from fermented milk products. One study found that a postbiotic regimen had a major impact on the quality of life of those with IBS. After four weeks, participants saw significant relief in terms of bowel movement frequency, bloating and pain.

4. Support immune system
Postbiotics have properties that may help boost your immune system. For example, postbiotics like butyrate, a short-chain fatty acid, can stimulate the production of regulatory T cells in your intestine. Those cells help control the magnitude of your body’s immune response.

Other postbiotics, such as cell wall fragments and supernatant from healthy bacteria, can increase the production of anti-inflammatory chemical messengers called cytokines that help reduce inflammation and promote immune responses.

Studies in adults have found that postbiotics may help strengthen the immune system and protect against infections like the common cold.

5. May help lower the risk of heart disease
In animal studies, butyrate seems to help lower blood pressure and suppress genes that play a role in cholesterol production.

6. May help manage blood sugar levels.
Studies suggest butyrate may help manage blood sugar levels.

7. May have anti-tumor properties.
Some test-tube and animal studies show that postbiotics may have qualities that help suppress the growth and spread of some cancer cells, including colon and stomach cancer cells

How To Increase Postbiotics?

The best way to increase postbiotics in your guts is through food by consuming more fermented foods and prebiotic fiber, and then supplementing with postbiotics supplements if there’s a necessity.

Here are ways to boost the production of postbiotics in your guts:

  1. Eat more prebiotic fiber-rich foods such as oats, barley, beans, lentils, peas, onions, garlic, leeks, bananas, apples, asparagus, artichokes, green vegetables, flaxseeds, cocoa and tomatoes.
  2. Eat more probiotic-rich foods such as plain yogurt with live, active cultures, kimchi, kefir, sauerkraut (refrigerated), tempeh and miso.
  3. Take a postbiotics supplement.

 

In Conclusion

Postbiotics are generally safe and well-tolerated by most people. However, due to potential health concerns, certain groups of people may want to avoid increasing their production of postbiotics through eating probiotic foods.

The following groups of people tend to have weaker or compromised immune systems and may therefore be at an increased risk of an adverse reaction:

  • people who have recently had surgery
  • people who have structural heart disorders
  • people with digestive tract disorders
  • pregnant people
  • children

If you’re considering a postbiotic supplement, it would be good to do your research and make sure that the supplement has published data on their product along with third-party testing for purity and efficacy.

It is best to seek the advice of your doctor before starting on a postbiotic supplement as every person is different and postbiotics may not be a miracle pill for everyone.

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Benefits of Wearing Wireless Bras

The weather these days have been so hot that I’m back to showering five times a day. All the fans in our house are turned on at full blast the whole day.  I am in my loosest and thinnest house dress all day long.  Going out means slipping into the thinnest dress with a wireless soft bra that’s breathable and comfy.

I love wireless bras as they are more comfortable than wired bras. I have not worn a wired bra for more than two decades now. My teenage daughters have not seen a wired bra as they have never been introduced to one. Who needs hard wired bras pressing on your ribs when you can opt for soft unrestricted wireless bras suitable for all occasions?  You can wear a wireless soft bra to work or school and wear the same bra to the gym or for a run in the evening.

Besides comfort, wireless bras are better for breast health and offer a host of other benefits.

1.  Wireless bras don’t impede proper lymph drainage.

There have been documented studies warning that restricted bra usage may be correlated with increased risk of breast cancer. When worn for long hours over a long period of time, wired bras can prevent the proper drainage of lymph fluids and toxins, which may contribute to a higher risk of cancer.

2.  Eco-friendly

Wireless bras are made of sustainable materials sans any metal or plastic. Thus wireless bras are often less expensive. Some brands like Cosmolle produce lingerie using recycled fish scales and collagen infused into the fabric of the wireless bras and comfortable underwear for women.  This unique luxurious fabric produces buttery-soft and comfortable lingerie.

 

3.  Easier breathing

Without an underwire pinching and pressing on your ribs and skin, it’s easier to breathe. Wireless bras are so comfortable that they can be worn at home. Besides, going wire-free also means no chaffing and welts marks on your skin.

 

4.  May prevent cysts

Wired and constricting bras may cause cysts in the breasts but if women wear flexible wireless bras, this can be prevented.

5.  Provide support

Lastly, wireless bras can still provide the support to your assets and even come in push up or super padded style.

There you go. There are so many pros of wearing wireless bras.  If you have been a wearer of underwired bras all your life I hope that you will give wireless bras a try. Who knows you’ll be a convert instantly!

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Importance of Pelvic Floor Health for Athletes

As an athlete, you work daily on maintaining your health. One aspect of health that often gets overlooked, especially in athletes, is the pelvic floor. While you’re busy training your body to support your active lifestyle, it’s important to train your pelvic floor too. As an athlete, your pelvic floor plays a larger role than you may realize.

Support For Your Spine

One of the biggest impacts your pelvic floor has on your athletic is the support it offers your spine. The pelvic floor itself is like a basket of muscles that rests between the crests of your pelvis and cradles your bowel and urinary organs. When these pelvic muscles become weakened, they cause other muscles in the area to work harder to compensate for the lack of support, causing pain and weakness in the spine, hips, and legs. This weakness can make your normal level of athleticism difficult and painful to achieve. By seeking pelvic floor treatments Burlington ON, you can help to restore your pelvic floor health and the back to your normal level of training.

Impact on Digestion

Another way that your pelvic floor health can affect your training is through your digestion. Because these muscles support your lower bowel, their strength greatly affects how your body processes food. Of course, as an athlete, your nutrition plays a major part in your success. If a weakness in your pelvic floor is causing the nutrients you put in your body to fail, staying at peak performance will be much more difficult. By taking care of your pelvic floor through specifically designed exercises, you can help support your digestive system and give your body the best chance of success.

Overall, the health of your pelvic floor plays a large part in your complete health. When you care for your pelvic floor, your regular training will be easier on your body as a result.

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Pros and Cons of Wearing Shapewear and Health Tips

Shapewear is worn by women to sculpt and support the body to achieve a shapely figure. Shapewear such as waist shaper and tummy control body shaper are designed to temporarily alter the body shape as well as to provide support to the bust and back area. Although shapewear is more commonly worn by women, shapewear for men is also gaining popularity in recent years.

 

Shapewear apparel has been traced back to Victorian times from the restrictive corsets made from iron wires and whale bones to cinch the waist in.  The modern shapewear that we have now from shapewear manufacturers are made from luxurious, soft, and breathable fabrics to sculpt our physiques into perfect proportions.

Wholesale Seamless Plus Size Full Body Shaper Back Support

Pros of wearing shapewear

1.  Improvement in posture.

Shapewear keeps your posture straight and after a period of time wearing it, it becomes second nature to you to keep a good posture.

 

2.  Eating smaller food portions.

When your midsection is under compression, it’s almost impossible to eat large meals. This, in turn, helps with weight loss.

 

Wholesale Seamless Bodysuit Long Sleeve Slim Corset Shapewear Bodysuit

3.  A boost in self-confidence and self-esteem.

A curvy body and being able to slip into that slinky dress give you a boost in both confidence and self-esteem. Shapewear can cover up flaws whilst flattering the rest of your assets is the ultimate confidence booster.

 

4.  Can fit into all types of clothing.

From bodycon dresses to fitted tops, skinny jeans, and tight skirts, you can wear whatever your heart desires. All you have to do is to pair it with the right type of shapewear.

 

Cons of wearing shapewear

1.  Blood circulation

Very tight shapewear may cause the heart to work harder to pump blood into the compressed areas as blood circulation beneath the skin may be affected when the shapewear exerts pressure on the skin and muscles.  Choose a size that suits you and never wear shapewear that’s so tight that you feel you can’t breathe.

 

2.  Digestion

Body shapers may exert pressure on organs that control the digestion process such as the stomach, intestines, and liver. Gastritis or acid reflux is commonly observed in people who regularly wear very tight shapewear.

 

3.  Infections

Shapewear can cause profuse sweating and moisture to be trapped in the areas, providing a breeding ground for bacteria and bacteria. This may lead to infections and rashes in the affected areas.  Do not wear the shapewear for prolonged periods of time after sweating. Have a refreshing shower to wash off the sweat and bacteria. Don’t forget to wash your shapewear too!

Wholesale Three Pieces of Segmented Abdominal Binder Latex Tummy Wrap

 

Health Tips

  1. Choose comfortable shapewear that is neither too tight nor too loose.
  2. Shapewear may help you to shed some unwanted weight but this must be supplemented with a healthy diet, reduced food portions and calories, and exercise.
  3. Do not wear shapewear for prolonged periods of time to avoid unwanted health issues.
  4. When you wear a body shaper, ensure that all the muscles are held in place comfortably. Be careful not to “pinch” any of your muscles and skin portions.

 

While shapewear does not help you lose weight per se, it can play an important role in your weight loss program. Wearing shapewear while you’re trying to lose weight can give you a vision of a slimmer figure and can help you stay motivated. You may even find yourself skipping junk food and high-fat foods when you look in the mirror and see what a curvier, confident version of yourself looks like!

Always remember to choose shapewear that fits you well, as being comfortable and relaxed are just as important as achieving that svelte silhouette.  Choose reputable body shaper suppliers and wholesale waist trainers with logo manufacturers and read the reviews from previous customers before purchasing.

 

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Nuts For Heart Health

variety of assorted-color beans

Nuts are a very popular food. They can be enjoyed as a snack, used in baking, cooking or made into nut butters.  Nuts are delicious, convenient, and can be enjoyed on all kinds of diets — from keto to low-carb to vegan.

Despite being high in fat, nuts have a number of impressive health benefits.   Nuts offer beneficial vitamins and minerals in varying quantities, and eating a variety ensures we’re reaping the benefits of each.  It’s best that you mix them up to reap the best benefits because then you get all the good fats and micronutrients.

Eating nuts as part of a healthy diet may be good for heart health. Nuts contain unsaturated fatty acids and other nutrients.  By choosing nuts instead of less healthy snacks like chips may just help you stick to a heart-healthy diet.

Nuts are excellent sources of healthy fat, protein, and other healthful nutrients. One  finding from nutrition research is that people who regularly eat nuts are less likely to have heart attacks or die from heart disease than those who rarely eat them.

How might nuts help your heart?

Research has found that people who are at risk of a heart attack can cut their risk by eating a healthy diet that includes nuts.

Research suggests that eating nuts may:

  • Lower your low-density lipoprotein (LDL or “bad”) cholesterol and triglyceride levels, which play a major role in the buildup of deposits called plaques in your arteries
  • Improve the health of the lining of your arteries
  • Lower levels of inflammation linked to heart disease
  • Reduce the risk of developing blood clots, which can lead to a heart attack and death

brown and white nuts on white ceramic bowls

The American Heart Association recommends consumption of about four servings of unsalted nuts a week. Choose raw or dry-roasted nuts over nuts cooked in oil, salt and sugar. One serving is a small handful (1.5 ounces) of whole nuts or 2 tablespoons of nut butter.

Eating small portions of nuts can reduce foods cravings and is unlikely to cause weight gain. Choose raw or unsalted nuts and seeds in place of other foods as a snack. Nuts and seeds with a higher amount of unsaturated fat and a lower amount of saturated fat are the best choices.

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Do You Really Need A Pulse Oximeter During The Covid-19 Pandemic

As Covid-19 continues to spread and mutate in most parts of the world, a small medical device called a pulse oximeter has started to fly off the shelves, making it an essential medical device in a Covid-era home.

With our country’s hospitals on the verge of paralysis caused by a surge of Covid cases and patients requiring ICU care, the practice of regularly checking on one’s health at home becomes essential to prevent potential medical emergencies.

What is a pulse oximeter?

A pulse oximeter is a small device that looks like a big clothes peg. This tiny fingertip device can give you valuable information about your health during a bout of Covid-19 or any respiratory illness.

You place your finger snugly inside (most require nail side up), and within seconds it lights up with numbers indicating your blood oxygen level and heart rate. Most healthy people will get an oxygen reading around 95 to 98 percent. Some people with existing health conditions may have a lower normal reading. You should check in with your doctor if the number falls to around 93 or 92 or lower.

If the level of oxygen became this low all of sudden, these patients would be unconscious, having seizures, or otherwise affected. This means that there were a period of days where they were going silently down and they were not aware of it.

The device will also show your heart rate. A normal resting heart rate for adults ranges from about 60 to 100 beats per minute, although athletes with a higher cardiovascular fitness will have a lower pulse.

Why is a Pulse Oximeter an Essential Gadget at Home

Patients with Covid-19 can experience a potentially dangerous drop in oxygen saturation without having obvious breathing problems. This condition is called “Happy Hypoxia” and is usually common among younger patients.  Without a pulse oximeter, they might never know it or get very used to how they feel, despite very low oxygen levels. One of the factors contributing to the increased number of severe Covid-19 cases is “Happy Hypoxia”. By the time they go to the hospital feeling shortness of breath, their oxygen levels would have dropped significantly, and they could have very advanced Covid pneumonia. Too many patients were showing up at the hospital with perilously low oxygen levels, putting them at risk for severe complications and death.  Many doctors are advising patients to get a pulse oximeter, making it the go-to gadget of the pandemic.

Is there a risk to monitoring oxygen levels at home?

It’s possible that a home monitor could give a faulty reading or be used incorrectly, prompting a patient to seek care unnecessarily. If you or someone in your home shows a very low reading, you may want to test your device on a healthy person to confirm that it is working correctly and discuss it with your doctor. Therefore, it is strongly recommended that you get a good quality pulse oximeter. It is your own health that you are monitoring with the device, so spending a little more on a good pulse oximeter is a well spent investment.

Why You Should Buy An MDA Approved Pulse Oximeter

Malaysians seeking to buy pulse oximeters for Covid-19 home monitoring measures should only get those certified by the Medical Device Authority (MDA).  When you shop for one at the pharmacy, do ask the pharmacist if the pulse oximeter is MDA approved. Many people are buying this device online and if you’re planning on getting one from online stores, be sure to ask the seller if their device is MDA approved.

Medisana PM100 Pulse Oximeter

One of the top 9 best pulse oximeters in Malaysia is the Medisana PM100 Pulse Oximeter.  This pulse oximeter can give you an accurate reading of your heart rate regardless of a bar graph or waveform.  It uses a simple and convenient one-touch operation, complete with a bright OLED display that can be viewed in six different directions. You can even adjust the brightness accordingly using its 10-level setting.  It also comes with an automatic switch-off feature, which would shut down within 8 seconds if no measurement is taken. This helps to save the battery efficiently. Other highlights include a battery level indicator and a bundled carrying strap to hang it on.

In conclusion

When it comes to health and wellness, many people generally focus on eating a well-balanced diet, getting regular exercise and sufficient sleep. However, health monitoring seems to be a neglected area when in fact, it is equally important in order to prevent diseases.  Regular health monitoring and disease prevention can reduce suffering, medical costs and even prevent death.

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