Weekly Gravy « Weekly Gravy

All Sauce from Weekly Gravy:

When it comes to blood pressure readings, the “top” number seems to grab all the attention. But a large, new study confirms that both numbers are, in fact, critical in determining the risk of heart attack and stroke. Blood pressure measurements are given as a “top” and “bottom” number. The first reflects systolic blood pressure, the amount of pressure in the arteries as the heart contracts. The second reflects diastolic blood pressure, the pressure in the arteries between heart muscle contractions. For years, systolic blood pressure has been seen as the one that really matters. That’s based on studies — including the famous Framingham Heart Study — showing that high systolic blood pressure is a stronger predictor of heart disease and stroke. At the same time, though, doctors measure both systolic and diastolic blood pressure, and treatment guidelines are based on both. So just how important is that diastolic number? “The idea behind this new study was to address the confusion,” said lead researcher Dr. Alexander Flint, an investigator with Kaiser Permanente Northern California’s division of research. Using medical records from 1.3 million patients, his team confirmed that, yes, high systolic blood pressure was a stronger risk factor for heart attack and stroke. But those risks also climbed in tandem with diastolic pressure; and people with normal systolic readings were still at risk if their… read on >

(HealthDay News) — Tanning beds and sun lamps can cause serious long-term skin damage, says the American Cancer Society. Indoor tanning exposes the skin to ultraviolet (UV) rays — the cause of most skin cancer. A tan is the body’s response to injury from UV rays. Every time you tan, your risk of the deadly skin cancer melanoma increases. Although indoor tanning may seem safe because UV exposure can be controlled, it really isn’t, the society says. Prolonged outdoor tanning isn’t recommended either. To protect yourself from the sun’s UV rays, the ACS encourages you to cover up, use sunscreen and limit your time in the sun.

The herbal supplement kratom regularly causes serious side effects and doesn’t appear safe for use, a new study argues. Kratom, made from the leaves of a Southeast Asian plant, is usually used to treat pain and addiction. But poison control center data shows it has been tied to seizures, withdrawal, hallucinations, agitation and rapid heart rate, researchers report. Kratom is “probably not something that’s safe enough to be available as an herbal supplement,” concluded lead researcher William Eggleston, a clinical assistant professor with the Binghamton University School of Pharmacy in New York. Kratom contains compounds that act on the opioid receptors in the brain and the body, according to the U.S. National Institute on Drug Abuse. And while it’s a legal herbal supplement, the U.S. Food and Drug Administration has already issued a warning against using kratom. The FDA has called the drug “opioid-like” and cited concerns that it might pose an addiction risk. In the new study, poison control centers received more than 2,300 calls related to kratom between 2011 and 2018. Those calls increased from 18 in 2011 to 357 in the first seven months of 2018, according to stats drawn from the U.S. National Poison Data System. The research team zeroed in on 935 cases where kratom was the only substance involved. About 56% of cases involved kratom taken as a pill,… read on >

(HealthDay News) — Stress is a normal physical and emotional reaction to changes in life. However, long-term stress can contribute to digestive issues, headaches, sleep disorders and other health problems. Relaxation techniques can help release tension and counteract stress, says the U.S. National Center for Complementary and Integrative Health (NCCIH). These techniques incorporate breathing and pleasing thoughts, to help calm both mind and body. The NCCIH recommends trying relaxation techniques such as deep breathing, guided imagery, progressive relaxation, meditation and yoga.

If you’re looking to change up that sugary bowl of cold cereal, quinoa and amaranth are nutritious alternatives. These tiny grains (they’re actually seeds) make excellent and hearty breakfasts, and are rich in iron, protein and magnesium along with many other vital nutrients. Cinnamon is the ideal spice to boost the flavor of these hearty grains. Quinoa comes in red, white and black varieties, and any will work for this recipe. Check the package first to see if you need to rinse it, although most brands come pre-washed. To rinse, place quinoa in a fine mesh colander, rinse under cold water and then proceed with the recipe. Morning Quinoa 1 cup quinoa 2 cups water 1 teaspoon cinnamon 2 tablespoons butter, preferably grass-fed 1/2 teaspoon vanilla extract 6 large strawberries Place the quinoa in a saucepan with the water and bring to a boil. Reduce to a simmer and cook 15 to 20 minutes until cooked through and tender. Stir in the cinnamon, butter and vanilla extract. Garnish with strawberries and serve. Yield: 2 servings Amaranth is traditionally popped like corn kernels and is equally delicious as a hot cereal. Hot Chocolate Amaranth Porridge 3/4 cup amaranth 1 tablespoon unsweetened cocoa powder 2-1/4 cups water 1 tablespoon honey 1 banana, sliced 1/4 teaspoon ground cinnamon Place the amaranth and cocoa powder in a large saucepan… read on >

The rotator cuff refers to a group of four distinct muscles and tendons that connect to each shoulder and stabilize the humerus, the upper arm bone. These muscles are engaged when you move your shoulder, and work together to give you the needed range of motion to toss a ball or reach for an object on a high shelf. Baseball pitchers and other athletes aren’t the only people who experience rotator cuff injuries. The American Academy of Orthopaedic Surgeons estimates that nearly 2 million Americans see a doctor about a rotator cuff problem every year. Strengthening this group of muscles can help enhance the stability of this important joint and help you avoid injury. Alternating arm and leg lifts: Position yourself on all fours. Your arms are straight, with hands directly below your shoulders and your knees directly below your hips. Tighten your core muscles and simultaneously extend your left leg and your right arm straight out so that they’re both parallel to the floor. With control, lower them, and repeat 10 to 15 times. Then repeat the sequence with your right leg and left arm. Stability ball pushups: Take pushups to another level by doing them with your hands on a stability ball. From the same position on all fours, place your hands on the ball, shoulder width apart, with your upper arms pressed… read on >

They’re gaining in popularity among women, and a new study finds menstrual cups to be just as safe and as effective as disposable pads or tampons. British researchers looked at data on the cost-saving devices, gleaned from 43 studies involving more than 3,300 women and girls worldwide. Reporting July 17 in The Lancet Public Health, the study authors said the research was sorely needed. “Despite the fact that 1.9 billion women globally are of menstruating age — spending on average 65 days a year dealing with menstrual blood flow — few good quality studies exist that compare sanitary products,” said review senior author Penelope Phillips-Howard of the Liverpool School of Tropical Medicine. “We aimed to address this by summarizing current knowledge about leakage, safety and acceptability of menstrual cups, comparing them to other products where possible,” she explained in a journal news release. Rather than absorbing blood flow like pads and tampons, menstrual cups collect it. They are inserted into the vagina and emptied every four to 12 hours. The cups also get around the need for women to continuously purchase disposable products — such as tampons or pads –because they’re made with medical-grade silicone, rubber or latex and can last up to 10 years. One U.S. expert agreed that women need more information on menstrual cups. Christine Metz is director of research in obstetrics… read on >

Even if you are at high risk for Alzheimer’s disease, a little more exercise may buy you time, new research suggests. Folks with elevated levels of a brain protein called beta amyloid tend to be more likely to develop Alzheimer’s disease and experience rapid brain decline later in life, previous research has found. But apparently they can delay the onset of Alzheimer’s through regular exercise, scientists report. “People who had elevated levels of amyloid, which is one of the earliest changes you see with Alzheimer’s disease, had slower rates of cognitive decline and brain volume loss over time if they had greater levels of physical activity,” said lead researcher Jennifer Rabin. She is a scientist with the Hurvitz Brain Sciences Program at the Sunnybrook Research Institute in Toronto. It didn’t take much exercise to enjoy this protection, either. The data suggests that people who walked 8,300 to 8,900 steps per day significantly delayed the onset of Alzheimer’s, Rabin said. Previous studies have shown that older people who exercise generally tend to stay sharp longer into old age, but this new research shows physical activity is specifically protective for folks who have these early brain changes related to Alzheimer’s, said Dr. Howard Fillit. He’s executive director and chief science officer at the Alzheimer’s Drug Discovery Foundation. “This population is different than what’s been studied before because… read on >

“Broken heart syndrome” may harm more than just the heart, new research suggests. While the extreme stress of losing a loved one has been linked to heart troubles in prior research, a new study found that one in six people with broken heart syndrome also had cancer. Even worse, they were less likely to survive their cancer five years after diagnosis. “There seems to be a strong interplay between Takotsubo syndrome [broken heart syndrome] and malignancies,” said study senior author Dr. Christian Templin. He’s director of acute cardiac care at University Hospital Zurich in Switzerland. “Therefore, it should be recommended for Takotsubo syndrome patients to participate in cancer screening to improve overall survival,” he said, adding that the reverse is also true. Still, the study did not prove that one causes the other. Broken heart syndrome causes sudden intense chest pain and shortness of breath that can be mistaken for a heart attack. These symptoms are a reaction to a sudden surge in stress hormones, according to the American Heart Association (AHA). The condition causes the heart’s main pumping chamber to enlarge, the researchers said. And that means the heart can’t pump blood effectively. Broken heart syndrome can happen after just about any intensely emotional experience. The death of a loved one, a breakup or divorce, financial problems and even an intensely positive experience like… read on >

You might think that stress affects you only emotionally or that a lack of sleep simply leaves you feeling cranky. But these are among the many lifestyle factors that can lead to health problems because of changes that they cause within your body’s cells. Packed inside every cell is your DNA and its strands of chromosomes. Chromosomes are protected, top and bottom, by sections called telomeres. The health of these “end caps” is crucial to your health and longevity. If they become damaged, meaning shortened, because of poor lifestyle choices such as a bad diet or lack of sleep, your health can suffer. Shortened telomeres may, for instance, be the link between not getting enough quality sleep and developing chronic health conditions. Stress is another risk factor for telomere damage. Small studies have found that people who experience sustained stress have shorter telomeres and a greater risk of disease. This seems to be particularly true for those with an anxiety disorder. Obesity may also play a role in telomere damage. But there’s good news. A research review published in The Journals of Gerontology reports that telomeres can react positively to healthy lifestyle choices, so you can influence their health. Aim for a healthy diet and a healthy weight, get lots of exercise and proper rest, and find ways to manage stress. While research has yet… read on >

Weekly Gravy

Look Good – Feel Good – Feed Good

A little about: Weekly Gravy

All Sauce from Weekly Gravy:

The ‘Bottom’ Blood Pressure Number Matters, Too

Health Tip: Indoor Tanning

Another Study Casts Doubt on Safety of Herbal Drug Kratom

Health Tip: Relaxation Techniques for Stress

Wake Up Your Breakfast With Delicious Whole Grains

Exercises to Head Off a Painful Rotator Cuff Injury

Menstrual Cups Equal Pads, Tampons in Effectiveness, Data Shows

At Risk for Alzheimer’s? Exercise Might Help Keep It at Bay

Can a Broken Heart Contribute to Cancer?

How to Protect Your DNA for Big Health Benefits