There's been a lot of turbulence lately in the stock market, with indexes soaring to new record highs only to hit big air pockets that send them plunging again. With global issues like the COVID-19 outbreak adding to existing geopolitical and macroeconomic worries, there's a lot for investors to keep in mind.

Even when times are tough, it's important to stick with an investing plan. But that doesn't mean you need to be a superhero with your portfolio. To help you calm your nerves, here are three things you can consider to help you take advantage of turbulent markets while staying in your natural comfort zone.

If you have a lot of cash on the sidelines and want to put some of it to work, then jumping in right after a big down move can a great thing to do. However, nobody wants to invest all of their available cash only to see the market keep on falling even further. There are a lot more shallow corrections than full-blown bear markets, but the psychological impact of being wrong can be even more damaging to your investing plan than missing out on the full profits from investing right at a bottom.

Image source: Getty Images.

One thing that many investors do in this situation is to break their available cash into pieces. You can then invest one piece right away, taking advantage of bargain prices on stocks you like. Then, you can either set a timeline for investing future amounts or you can look to invest more money if the prices on the stocks you like fall even further and therefore look even more attractive.

You have complete flexibility to set things up in whatever way makes you most comfortable. But by eliminating the pressure of having to invest every single penny all at once, you can feel more confident that you'll end up where you want to be in the long run.

Another thing you can do when the market starts looking more attractive is to increase the amount of money you divert toward investing for retirement. Most employers let you set how much money you have taken out of your paycheck as a 401(k) contribution as a percentage of your total pay, and adding a percentage point or two to your contribution amount can help you take greater advantage of bargains while they last. If the market rebounds, you can always move the percentage back down.

Increase your retirement savings is especially effective because many workers don't even notice all that much the money that's coming out of their paychecks to go toward 401(k) contributions. Put more money to work when markets are falling, and you'll be in an even better situation when the rebound comes.

Dollar-cost averaging is a simple but effective technique that fits well with most investors' mindset. To use it, you just take the same dollar amount every month or every quarter and invest it. Over time, the amount you invest will buy more shares when the price of a stock or fund is low, and buy fewer shares when the price is high.

Dollar-cost averaging works best when markets are choppy, because you get a lot of opportunities to buy more shares when they're cheap. However, it's a time-tested strategy that also works well over the long run, and millions of investors have used it to give themselves a sense of security and safety as their portfolios grow.

Whenever the stock market starts to have big ups and downs, it can make even experienced investors feel a little seasick. By looking at these three ways to keep investing, though, you'll be able to get past your fear and stay on track to meet your long-term financial goals.

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3 Ways to Keep Investing Even When You're Scared - The Motley Fool

Seke Ballard

On January 1, 2020, Illinois joined 11 other states and DC to legalize recreational marijuana. Personally, Ive never been a huge fan of weed, except for the occasional brownie or gummy. Yet on Friday, January 3, I waited for four hours to get my first sample of legal weed. I would have done it sooner, but for the first two days, I didnt get there in time; the dispensarys staff had already cut the line off.

My main thought while waiting? How much money are these people making anyway? The people shepherding us through the line dropped the stat that Illinois made over $5M in revenue in the first two days alone (and nearly $11M over the course of the first five days). The cannabis industry is expected to grow from $40 billion in 2020 to $80 billion in 2030.

Some of my clients have raised the idea of getting into the business whether through a dispensary, farming or consulting. Everyone wants to be a part of The Green Rush, but theres still a lot of uncertainty and confusion on just how to do that.

Enter Seke Ballard. Seke is the Founder & CEO of Good Tree Capital, a financial technology firm that grants loans to vetted, licensed cannabis companies. It also allows people to invest in these loans as a way of using their funds to help out entrepreneurs and earn interest in the process. By using an innovative approach to evaluating credit risk, this Harvard Business School grad and his company are revolutionizing the way we all can invest in marijuana.

Bridging the Gap

Seke is passionate about the role of capital in the creation of wealth and economic development. I was taught by my father from an early age that the way to true wealth was creating my own business, he said. He was also fascinated by the history of black-owned banks and how discrimination in capital distribution has led to an extraordinary Racial Wealth Gap. He recently got lost in a nerd rabbit hole after reading an Atlantic article about the serious decline of black-owned banks after the great recession.

The book The Color of Money: Black Banks and the Racial Wealth Gap by Mehrsa Baradaran, takes an even deeper dive. Its dire statistics demonstrate that the hand that drives black poverty is not a natural and invisible one, but rather the coercive hand of the state that has consistently excluded blacks from full participation in American capitalism. If you have not read it, get to a bookstore or Amazon right away. Heres a few of the stats youll find:

After doing the research, Seke realized that many of the remaining black banks were on the brink of failure because of the health of their loan portfolios. This industry is ripe for disruption, he said. My motivation is to build a better mousetrap.

A new way of lending

Seke aimed to build a model that moved capital more efficiently. It could take four to six months for an SBA loan applicant to fill out paper forms, gather supporting documents, submit the information and get a response from a loan officer. The trailing 10-year default rate on those loans is 17.6%, which adds to the costs of servicing and collecting on them. And the process is heavily biased. All things being equal, people of color are 2.7x more likely to get denied for a loan and pay higher interest rates, he said. Our lending model avoids this sort of bias by evaluating applicants based exclusively on their financial and operating data.

Seke got to work building an algorithm that could accurately make lending decisions, relying on the most relevant factors in loan defaults. The only way to avoid bias, he said, is to build the technology with intentionality. He built his technology based on analyzing some 1.2 million loans and pulling out the most important factors. From that, he created rules-based software that incorporated observable, objective metrics in making loan decisions. When he fed the loan data back through his new algorithm, the technology got the decision to approve or deny financing right 98.2% of the time.

It felt like we struck gold, Seke said. We built technology that can do what human loan officers are doing, only much better. Not only is the technology more accurate and efficient, it doesnt contain the subconscious human bias that comes with regular lending. Equally important, lower default rates generate more profit for the investors and lower costs for processing the loans.

Seke Ballard

How it works

Armed with this new technology, Seke quit his high-paying job at Amazon to start Good Tree Capital. He wanted to open up economic opportunities for people interested in the cannabis industry. He focused on the cannabis industry because the people affected most by the criminalization of marijuana (African Americans and Latinos) werent reaping the profits from the now legal sales. There was no overlap in that Venn diagram, he said. I wanted to change that. The American Civil Liberties Union found that between 2001 and 2010, black people were nearly four times more likely to be arrested for marijuana use than whites, despite similar use. Yet recent surveys have shown more the vast majority of legal cannabis companies are owned by white men.

In order to change that, Seke worked very hard in helping craft the Illinois law to make sure people who were most affected by the criminalization got preferences when it came to recreational licenses. These social equity applicants include people who have been arrested or convicted of a cannabis-related offense as well as their families, and people with strong ties to poorer communities disproportionately impacted by cannabis law enforcement. In addition to helping social equity applicants get preference, he has held seminars to help ensure people submit quality applications.

Seke is now focusing on helping people fund their new ventures. Running these ventures is not cheap. The costs associated with the application for a dispensary in Illinois are:

There are also some extra fees associated with the operation of the dispensary:

Seke originally marketed his technology to big banks, but they were not interested given the high risk of investing in the marijuana industry. (It is still illegal on the federal level.) So instead, the company gave loans from its own balance sheet. He has started by offering $250,000 in loans each to 100 social equity applicants hoping to win licenses in Illinois. There are currently 55 licensed cannabis dispensaries in the state. Illinois will issue up to 75 new recreational licenses in May 2020.

To help defray the costs, Seke has covered the loan application fee and provided a letter of intent that the applicants could take to help their application process. Additionally, instead of the loan approval process taking four to six months, hes gotten it down to a week. People apply through the website and they know whether they are rejected or preliminarily approved within minutes. If preliminarily approved, they ask for additional documentation to verify the self-disclosed information.

The results of Sekes technology and hard work have been astounding. Of the Illinois social equity applicants approved through Sekes technology 56% were African American, 14% were Hispanic, 14% were other, 9% were white and 7% were Asian. Additionally, 45% were women.

Hes not done yet. Theres a mountain of unmet demand, Seke said. Hes currently considering taking on more funding from bigger investors to meet this demand. Most investors so far have been happy to invest in a way that aligns with their values and also see a return they wouldnt have gotten otherwise.

Originally posted here:
Meet The Man Revolutionizing Marijuana Investing - Forbes

The notion that weight determines your health is seriously disturbed. As a Registered Dietitian, I know firsthand that calculations like body mass index (BMI) are completely outdated and are a poor measure of health since they only look at weight and height. Looking beyond weight is important to understand what is going on inside your body. Just because you have a normal BMI doesn't necessarily mean you are healthy: enter the term "skinny fat."

The term first gained traction after a piece in Time Magazine profiled individuals who had "normal weight" but had some major underlying health issues. Medically described as metabolically obese normal weight, this refers to people who may have a normal weight or BMI but have risks for health problems in the same way as an outwardly obese person would. Although we don't like the term "skinny fat" as it is super shame-y, it is commonly used describe a serious health issue.

Does your diet primarily consist of excessive sugar, salt, and processed foods? Was the last time you visited a gym back in freshman year of college? Poor diet and lack of exercise, as well as a sedentary lifestyle, can lead to metabolic obesity. Most of us have a decent idea of whether or not we eat a balanced diet and stay active on a consistent basis.

Some more clinical indicators of being metabolically obese that you can discuss with your doctor include:

Diet, exercise, and lifestyle factors all play a huge part in maintaining good health and promoting longevity. Even if you have a normal BMI, high cholesterol and elevated blood sugar can put you at increased risk of heart disease and diabetes. Research has shown that poor diet and lack of exercise are also two key factors that can increase a persons risk of developing cancer.

A big danger for individuals who are metabolically obese is excess visceral fat. While subcutaneous fat (also known as "belly fat") is the layer of fat that sits directly under the skin and can be easy to see, visceral fat lies deeper and surrounds the internal organs. Visceral fat has been strongly linked to metabolic disease and insulin resistance, even for individuals with a BMI within the normal range. You may have heard of the apples and pears scenario that mimics body composition: pears tend to store fat in their lower extremities such as the hips and thighs, whereas apples tend to store fat in the belly. Individuals with an apple shape that store fat in the belly tend to have more visceral fat. Your waist circumference can give you a clearer picture: men should have a waist circumference of less than 40 inches and women should have a waist circumference of less than 35 inches. Cortisol, which is the stress hormone, can also increase how much visceral fat your body stores.

Stay hydrated: Did you know that up to 60% of the human adult body is made up of water? If there is one thing you can do for your health, its to start committing to your hydration. Try lining up your water bottles on your desk so you can see how much you need to drink by the end of the day. When you have a goal and can visualize it, meeting your hydration needs may be easier. You can even fill up a pitcher and keep it in your fridge as a reminder that it must be finished by days end.

Focus on fiber: Fibrous foods like fruits, vegetables, and whole grains are loaded with vitamins and minerals. Plus, fiber can help lower cholesterol levels and also control blood sugar. Fruits and vegetables also are full of water and can help you meet your hydration goal without having to down another water bottle.

Get moving: How are you spending the majority of your day? Are you sitting at a desk or laying on the couch practically 24/7? A study published in 2019 by the European Society of Cardiology found that 20 years of a sedentary lifestyle is associated with a two times risk of premature death. Regular aerobic exercise can also reduce the amount of visceral fat in your body. Consider getting a standing desk at work or just making an effort to get up and move more throughout the day.

Commit to your sleep: Ongoing sleep deficiency is linked to increased risk for several chronic diseases, including heart disease and diabetes. Commit to going to bed an hour earlier and avoid skimping on sleep. Plus, the extra rest may give you more energy to workout the next day.

81 Healthy Dinner Ideas to Make ASAP

The rest is here:
What Is Skinny Fat? - How to Tell If You're Metabolically Obese - GoodHousekeeping.com

When Sour Patch Kids, Hot Pockets, and chicken fingers dont quite seem likea balanced diet

The Hill:

President Trumps former doctor reportedly hid cauliflower in his mashed potatoes in an attempt to improve the presidents diet.

Former White House physician Ronny Jackson toldThe New York Timesthat he regretted leaving his position before he could implement the diet and exercise regimen planned for Trump.

The exercise stuff never took off as much as I wanted it to, he said. But we were working on his diet. We were making the ice cream less accessible, we were putting cauliflower into the mashed potatoes.

Do you need any more evidence that our pr*sident is a child? And a not particularly bright one at that.

I cant help but be reminded of this Office quote from Kevin Malone, who was stressing about his New Years resolution: Well, I said that I would eat more vegetables, and I havent yet. But its okay. I still have time, since last yearI ate none.

Why do I get the feeling that the only green thing Trump ever eats is a lime gummy bear? And the exercise regimen never took off? Thats because Trump thinksretrieving long-forgotten french fries from his adipose foldsis a brisk cardio workout.

And this is the guy were counting on to nip COVID-19 in the bud. Yikes.

Is Trump still chafing your arse-cheeks?ThenDear F*cking Lunatic: 101 Obscenely Rude Letters to Donald Trumpandits boffo sequelsDear Pr*sident A**clown: 101 More Rude Letters to Donald TrumpandDear F*cking Moron: 101 More Letters to Donald Trumpby Aldous J. Pennyfarthingare the pick-me-up you need!Reviewers have called these books hysterically funny, cathartic, and laugh-out-loud comic relief. And theyre way,waycheaper than therapy.

then let us make a small request. AlterNets journalists work tirelessly to counter the traditional corporate media narrative. Were here seven days a week, 365 days a year. And were proud to say that weve been bringing you the real, unfiltered news for 20 yearslonger than any other progressive news site on the Internet.

Its through the generosity of our supporters that were able to share with you all the underreported news you need to know. Independent journalism is increasingly imperiled; ads alone cant pay our bills. AlterNet counts on readers like you to support our coverage. Did you enjoy content from David Cay Johnston, Common Dreams, Raw Story and Robert Reich? Opinion from Salon and Jim Hightower? Analysis by The Conversation? Then join the hundreds of readers who have supported AlterNet this year.

Every reader contribution, whatever the amount, makes a tremendous difference. Help ensure AlterNet remains independent long into the future. Support progressive journalism with a one-time contribution to AlterNet, or click here to become a subscriber. Thank you. Click here to donate by check.

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Former White House physician hid cauliflower in Trumps mashed potatoes to improve his diet - AlterNet

Scott Morton was never concerned about his weight. He enjoyed life, went to the gym for leisurely walks on the treadmill, and admittedly made poor food and beverage choices.

"After retiring in fall of 2016, it was a time for fun and exploring the U.S.," he tells Men's Health.

Over time, Morton noticed his clothes fit tighter than normal, requiring him to size up or purchase button extenders to close shirt collars. But it wasn't until 2018, when the now 57-year-old retired engineer weighed 256 pounds, that he decided to make a change.

"The exact moment of my wake up call to lose the weight was immediately after being rejected to be a kidney donor for my brother," he says.

Morton's brother, Jeff, required a new kidney due to complications from kidney disease. At the time, Morton had high glucose and blood pressure, making him ineligible to donate his own kidney. However, doctors said losing at least 28 pounds would improve Morton's health, and possibly allow him to become an organ donor.

Jeff had been waiting for a suitable donor on the national registry and would need to begin dialysis if no one was found.

"At first, it was mentally difficult to get over the idea that I let myself go and may have screwed up my chance to donate to my brother. I had nothing to lose by trying to re-qualify and everything to gain for him," he says.

In September 2018, Morton changed lifestyle in order to help his brother. He began the high-fat, low-carb ketogenic diet to lose weight.

"I set a goal of 1790 calories per day, [ate] very low carb, and increased exercise," he says. I used a Fitbit to track my works out at Life Time on the treadmill for usually one to two hours a day."

Morton closely tracked calories and carb intake using MyFitness Pal and weighed himself daily. Immediately, he saw results. Although, adjusting to a diet was challenging for the first few weeks, Morton remained motivated. After three months, he lost 42 pounds. In January 2019, Morton received the good news that he could donate a kidney to his brother, and surgery was performed on January 29, 2019.

Men's Health

Hearst Magazines

"I'm so happy for my brother and his wifenow they can really enjoy their retirement," Morton says. "My motivator was to help my brother live, but this experience also helped me live a better life."

Originally posted here:
Keto and Walking Helped This Man Lose Enough Weight to Donate a Kidney to His Brother - Men's Health

WICHITA FALLS, Texas Dressed in cowboy boots and jeans, with an American flag pin on his lapel, Dr. Ronny L. Jackson rolled up at the Red River Harley-Davidson outpost to make his pitch to voters.

I just came from the White House, Dr. Jackson, the former White House physician, told the small crowd gathered upstairs from the Harley showroom. Ive been working side by side with the president. I know all the cabinet secretaries. I have their cellphones. I know the chief of staff, the national security adviser. I can pick the phone up and I can call them. Theyre all friends of mine.

Dr. Jackson left the West Wing in December after rising from President Trumps physician to his unlikely pick to lead the Department of Veterans Affairs to Trump administration roadkill when he was forced to withdraw his name from consideration amid allegations related to his professional conduct.

Now hes running for Congress in Texas 13th District, one of the most conservative in the country, and his argument is simple. In a primary field of 15 anti-immigrant, anti-abortion Republicans, Dr. Jackson is betting his personal connection with the president is enough to win the Republican nomination tantamount to election.

Standing alongside other candidates wearing cowboy hats and Make America Great Again caps at the forum on Thursday, Dr. Jackson pitched himself as the only one who can walk in the Oval Office unannounced and say, Sir, I need you to stop what youre doing and listen to me, and he will stop what hes doing and listen to me.

That access, he said, would make him an unusually powerful replacement for Representative Mac Thornberry, the Republican who announced last fall he would not seek re-election after representing his district for more than a quarter of a century.

But it is not clear if that connection, combined with his background as a Navy rear admiral, will be enough to help Dr. Jackson overcome some rookie mistakes as a candidate. There have been more than a few.

His campaign organization, for one thing.

Dr. Jacksons campaign manager, he said, is a horse doctor with a full-time job. He has one full-time staff member, a recent college graduate who is also working for free, and he has relied on his wife, Jane, to drive him around the enormous Panhandle-encompassing district, which spans 41 counties. And despite having a power Rolodex, he has never reached into it to ask the right people for help.

On Friday, Dr. Jackson spent the afternoon knocking on doors in Wichita Falls, only to realize that it was a relatively futile exercise since most people werent home. In the evening, he mingled in the bleachers at the Monarch Motor Speedway only to report back to his wife that most of spectators had driven in from Oklahoma.

While waiting for the stock car race to begin, Dr. Jackson laughed when a hunk of mud spun up from the dirt track and landed in his coffee cup, a fitting end to another long day on the campaign trail where it wasnt clear if hed made any progress.

Dr. Jackson, who grew up in Levelland, Texas, returned to the Panhandle after leaving the White House and retiring from the Navy, settling in the district in Amarillo. He thought his connections to Mr. Trump and the extended Trumpworld would make him a shoo-in for the seat, people who spoke to him at the time said.

But Mr. Trump, who now generally adheres to rules put in place by his political shop about whom he endorses and what races he weighs in on, has been silent about Dr. Jacksons campaign. Donald Trump Jr., whom Dr. Jackson considers a close friend, has no plans to get involved in his race or officially endorse him, an aide said. And even Rick Perry, the former energy secretary and Texas governor who encouraged him to run and then endorsed him, has not campaigned for him.

Dr. Jackson is now facing an uphill battle against two well-funded and connected opponents Chris Ekstrom, a Dallas millionaire who recently moved to the district to run and is self-funding his campaign, and Josh Winegarner, a lobbyist who has the backing of the cattle industry he represents and Mr. Thornberry.

But Dr. Jacksons connections to the Trump administration as well as the president and his family are real, even if they have not translated into much support.

Eric Trump has tweeted a supportive message, and Mr. Trump has privately encouraged Dr. Jackson to run. And Dr. Jackson is benefiting, if belatedly, from Trump allies and aides who have only recently realized he needed help and have pitched in, setting him up with a real online fund-raising and phone prospecting operation, which helped to finally get him on air with a commercial a 30-second spot made up entirely of old clips of Mr. Trump praising his character.

At the candidates forum, Dr. Jackson, 52, conceded that he had never really considered running for office. But, he said, Trump is getting re-elected. Thats a done deal at this point.

I thought this is the unique opportunity for me to get in the game, he added. I have an opportunity to get in the fight and do something for our country.

Dr. Jackson, who served in the White House medical unit under the past three presidents, grew close to Mr. Trump after delivering the results of a presidential physical in a briefing at which he promoted Mr. Trumps incredible genes, said he did exceedingly well on a cognitive test and claimed that if he had adhered to a better diet over the past 20 years, he could have lived to be 200.

His hourlong news conference transformed Dr. Jackson into an inner circle Trump favorite, and a candidate, in Mr. Trumps mind, for a cabinet post. It also changed how he was perceived outside the building.

That was the day I got the Trump stamp on me completely, Dr. Jackson said during an interview last week at a coffee shop in Wichita Falls. I was no longer viewed as a nonpartisan physician on military orders, even though I still technically was. What I didnt realize was that it made people much more aggressive toward me when the V.A. nomination came up.

At the time of the allegations against him which included loosely dispensing strong drugs to lawmakers and political aides Dr. Jackson was not allowed to respond because he was an active-duty military officer.

The experience took a toll on Dr. Jackson and his family.

I tell people now that I got Kavanaugh-ed before Kavanaugh did, he said, referring to Justice Brett M. Kavanaugh, who he believes was falsely accused of sexual assault during his Supreme Court confirmation hearings. I was the pregame but I didnt know it. I was the warm up.

Dr. Jackson called the allegations against him complete garbage and hinted at behind-the-scenes plotting from both parties to remove a Trump loyalist from contention.

I saw the ugly side of Washington, he said. He noted that despite the scandal, I got promoted in the White House, I maintained my clearance, I stayed in the military, I retired as a Navy admiral. Come on.

Mr. Trump mounted an aggressive defense of Dr. Jackson, even as a bipartisan group of Senators expressed concerns over his record. The president called for Senator Jon Tester, Democrat of Montana, to resign for his lead role in releasing details of the allegations against Dr. Jackson.

Mr. Trump called Dr. Jackson one of the finest people that I have met while elevating him to the role of assistant to the president. And in the 13th District, those words may be more important than any accusation.

Im leaning toward Ronny because I have to look at whos electable, said Danny Breegle, a business owner in Wichita Falls who attended the Thursday night forum. He said he was impressed with his rsum and wanted to make sure hes not of the swamp, and now I think hes independent.

But for Dr. Jackson, the question will be whether the last-ditch help from Trumpworld has come too late by Friday, over half of the vote will already be in because of early voting in the March 3 primary.

In the interview, Dr. Jackson admitted that he had not been aggressive in calling in favors, especially from the president. He had so much on his plate. He was going through impeachment, Dr. Jackson said. I thought, Im not going to put Ronny Jackson in the 13th Congressional District on his plate.

If he wins the seat, Dr. Jackson will be back on a government salary. If he loses, he said, he plans to make enough money to buy his wife any house in Amarillo she wants.

That is, if he doesnt go back into the Trump administration. Dr. Jackson appeared to leave himself open to the possibility, but said his wife was committed to staying in Texas.

For now, Dr. Jackson said, he has put a cabinet post in his rear view mirror, calling the Veterans Affairs Department a massive bureaucracy and asserting that my ability to impact things will actually be better if Im a congressman, even for the veterans.

One of his regrets was moving on from his post as White House physician before he could help institute the diet and exercise regimen he had planned for the president.

During his infamous news conference, Mr. Jackson said his goal was to help Mr. Trump lose 10 to 15 pounds and that he planned to bring an exercise bike or elliptical machine into the White House residence.

Mr. Jackson said those plans never came to pass. (Mr. Trump had gained four pounds by his following physical.) The exercise stuff never took off as much as I wanted it to, he said. But we were working on his diet. We were making the ice cream less accessible, we were putting cauliflower into the mashed potatoes.

Read this article:
Trumps Doctor Thought He Had a Ticket to Congress. It Hasnt Been So Easy. - The New York Times

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Health-benefits Of Human Anatomy From Science Exercise Routine - My Duhawk

IT'S always alarming when a loved one develops cardiovascular disease or suffers a heart attack. As well as worrying about them, it might make you consider your own health too especially as these things can run in families.

So, if you do have a family history of heart disease and stroke, how concerned should you be? And what can you do about it?

We talked to consultant cardiologist Dr Gerald Carr-White, at Guy's and St Thomas' Hospital and Philippa Hobson, a senior cardiac nurse for British Heart Foundation (bhf.org.uk).

:: How important is family history for heart health?

Around 7.5 million people are living with heart and circulatory disease, according to British Heart Foundation, and even though treatments have generally improved, cardiovascular disease remains a leading cause of death in the UK and Ireland. Family history can be very relevant but it's important to remember this is part of a bigger picture.

Generally, "the most common thing that tends to run in families is vascular disease, affecting the coronary arteries", says Dr Carr-White. Known medically as 'atherosclerosis', heavily clogged, blocked or narrowed arteries are a recognised cause of potentially life-threatening heart attacks and stroke. It occurs due to a build-up of fatty deposits which, over time, leads to plaque developing within the artery walls.

Family history is one of five or six important risk factors that come into play, says Carr-White: "The others are whether you smoke, whether you've got a healthy diet, whether you exercise. There's also high blood pressure, diabetes, high cholesterol to consider. All of these are very important."

:: Find out what's actually going on

The first step is to try and have a general awareness of your family history, and if you are concerned, Hobson says it's a good idea to "ask questions about what happened". Did doctors specify a cause? How old were they when it first happened?

"If your granddad or dad was in their 60s or 70s then of course that's still a serious thing, but if there is a family history of very premature heart attack, then you might want to take a more serious look at things like high cholesterol in the family," says Hobson. "Some people may even be born with high cholesterol but just not know about it until something happens."

For example, familial hypercholesterolaemia, a genetic condition that affects around one in every 250 people, causes abnormally high cholesterol from a young age.

"It's also worth pointing out that a lot of the time when people die young or suddenly, while [the cause of death] is often put down to a heart attack, this can sometimes be due to inherited conditions within the muscle or electrics of the heart," adds Carr-White. "So, if you do have a family history of people dying at a young age, particularly if it's below 40, it's worth going for a check-up with a specialist to see if there is anything else running through the family."

:: Healthy lifestyle habits go a very long way

Understandably, knowing heart problems run in your family can be worrying. "Family history is what's called an 'unmodifiable risk factor'," says Hobson but that doesn't mean future heart problems are inevitable. "We can't help our family background, but many of the other key risk factors are modifiable. So, it's really about addressing the other risk factors."

Lifestyle plays a vital role here. "Lifestyle measures are the most important thing anyone can do, and probably make more of a difference than anything else," says Carr-White. "So keep an eye on your weight, don't smoke, exercise regularly, eat a healthy diet that probably does more good than all the tablets put together."

This is important for everyone, regardless of family history. For those of us who are more genetically predisposed to developing problems, Carr-White notes that a healthy lifestyle "can make a difference to when those problems present". In other words, we could help delay them, and sometimes prevent them entirely, by living healthily.

He recommends looking to the Mediterranean diet typically rich in fresh fruit, vegetables and healthy fats found in nuts and oily fish, and low in saturated fat which is often dubbed the world's healthiest diet, thanks to numerous major studies.

Watching your salt intake can help keep blood pressure healthy, and while exercise is important this isn't just about hitting the gym for an intense workout every now and then. There's lots of evidence that having a generally active lifestyle think daily walks and avoiding too much time being sedentary can be just as beneficial.

:: Don't wait until you have a health scare to start

There's growing evidence on how our diet and lifestyle in childhood impacts health in later life and it's never too early to start encouraging healthy habits. Plus, the build-up of plaque in our arteries develops over years and prevention is always better than cure. "If you look at the aortas and arteries of adolescents, you can see the early stages of problems with the walls of the arteries," says Carr-White. "So getting those lifestyle habits in from an early age is a good idea."

:: Know your numbers

Another way we can be proactive is by finding out our blood pressure and cholesterol levels. "High blood pressure and high cholesterol don't normally have any symptoms," says Hobson, "so it's a good idea to have your numbers checked."

Detecting these things early means we can take steps to manage them through lifestyle adjustments and sometimes medication before they get worse. You don't have to wait until you're inviting for a routine health check either. In fact, you can often now get these things checked on your local high street. "Chemists and pharmacies are very good at this now, you don't even always have to go to your GP," says Carr-White.

:: Be symptom savvy

Being aware of potential symptoms is also key, and ensuring you get them checked out quickly, and this doesn't just include chest pain. "Particularly if you're becoming more breathless when you do things, if you're having a very fast heart rate or having blackouts, it's very important to get those checked out. They could indicate narrowing in the coronary arteries, or a weakness of the heart muscle or an electrical problem," says Carr-White.

"It's also worth saying that women often present late with coronary heart disease, and people don't tend to think about this sort of thing as much with women."

Indeed, anyone experiencing symptoms, regardless of whether they fit the 'stereotype' of a typical heart attack victim, should get things checked. As Hobson notes, even very slim people can have clogged arteries.

And Carr-White's final piece of advice? "Everyone should learn CPR," he says. You never know when this vital first aid skill could help save a life.

Continue reading here:
Family history of heart disease? Here's what you need to know - The Irish News

More than 34 million Americans have diabetes, approximately 10% of the population according to the American Diabetes Association. To date, the most common treatment has been to manage the disease with a carefully controlled diet and regular insulin shots, if needed. But a cure may be on the horizon.

A research team led by Jeffrey Millman at Washington University in St. Louis, Missouri found last year that infusing mice with stem cells could offer a better treatment option.

Building on that research, the same team may have found a cure: at least in lab mice.

Diabetics are characterized by their difficulty producing or managing insulin. This requires careful monitoring, a strict diet, exercise, and expensive insulin shots which many diabetics find themselves rationing due to the cost of drugs in the United States. Insulin is normally produced in the pancreas, but those with diabetes dont produce enough of it. To treat diabetes, many diabetics have to monitor their blood sugar levels, and inject insulin directly into the bloodstream as needed. Millmans treatment foregoes these shots and instead uses beta cells to secrete the insulin for you.

The treatment relies on induced pluripotent stem cells (iPS cells). These cells are essentially a blank slate and can be tricked into becoming almost any other type of cell in the body.

In a new study, the team improved on the technique it had developed last year to produce and introduce these cells into the bloodstream. When converting the stem cells into another type of cell, there are always mistakes and random cells enter into the mix along with the insulin-producing ones. These cells are harmless, but they dont pull their weight.

The more off-target cells you get, the less therapeutically relevant cells you have, Millman told New Atlas. You need about a billion beta cells to cure a person of diabetes. But if a quarter of the cells you make are actually liver cells or other pancreas cells, instead of needing a billion cells, youll need 1.25 billion. It makes curing the disease 25% more difficult.

The new method would rid the sample of those unwanted cells. Millmans team built a process that targeted the cytoskeleton, the structure that gives the cells their shape, and produced not only a higher percentage of effective beta cells, but better functioning ones.

When these new cells were infused into diabetic mice, their blood sugar levels stabilized, leaving them functionally cured of the disease for up to nine months.

Granted, its just an animal trial. The results shouldnt be interpreted as a cure for humans. But its a promising start.

The team plans to continue testing the cells in larger animals, and over longer periods, with their sights set on human clinical trials in the future.

Read next: Smithsonian Institute just released 2.8 million high-quality images for free

See the article here:
Researchers found a cure for diabetes (in lab mice) - The Next Web

More than 8 million adults in the US suffer from a painful condition called gout. There is evidence that unhealthy lifestyles, such as smoking, poor eating and lack of exercise as well as rising obesity rates are increasing the number of people afflicted with this condition.

In order to reduce the prevalence of gout and frequency of painful flare-ups, doctors recommend a balanced diet full of vegetables, low-fat proteins, and regular exercise. Heres what you need to know about how diet can help with symptoms of gout.

Gout is a painful type of arthritis, or inflammation of joints, particularly in the big toe and knee joints. It happens as a result of hyperuricemia, or too much uric acid in the blood.

The problem is either your body produces too much uric acid or it cannot properly excrete the uric acid, says Shailendra Singh, MD, Rheumatology Medical Director at White River Medical Centre in Arkansas.

As a result, uric crystals can form, build-up, and get lodged in the joints, inflaming them, and causing excruciating discomfort and pain.

Joints get red-hot to touch and swollen. You could be fine for a few weeks to months to even years before you have another episode, says Singh.

Foods high in a natural compound called purine can trigger painful flare-ups for people with gout because the body breaks purine down into uric acid. Therefore, doctors recommend avoiding high-purine foods like the following:

An outlier to the rule is purine-rich vegetables like spinach, cauliflower, or mushrooms. These foods are shown to lower the risk of flare-ups. Fruits, especially cherries, are recommended as alternatives to other sugary snacks.

Also lean meat, like chicken and turkey, is ok. Leafy greens and vegetable protein like soy are also a good source, says Singh. Moderation is the key and avoiding the [high-purine] foods is the most important thing.

By swapping out some of the high-purine meats, processed sugars, and alcohol for more wholesome food options you can protect yourself from painful gout flare-ups while also leading a healthier lifestyle. Here are some swaps to consider:

In addition to using these meal ideas, one should ensure they stay well hydrated as dehydration can increase the concentration of uric acid in the body.

One myth is that if someone is suffering from gout, then theyre probably not eating right. But gout is the result of a mix of both genetics and environmental factors.

Its not that their husband or spouse is cheating on their diet, they arent sneaking food that they shouldnt eat, its not all diet, says Dr. Robert Keenan, a rheumatologist at Duke University Health Facility.

The pain from gout can also be treated with non-steroidal anti-inflammatory drugs (NSAID), like Aspirin or Ibuprofen and by losing weight, if youre overweight.

The important thing to remember for people who suffer from gout is to maintain a healthy lifestyle. By watching purine-rich food intake, eating more vegetables and less unprocessed foods, watching your weight, and exercising more, gout can be managed effectively.

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What is a good diet for gout that will reduce your risk of painful flare-ups - Business Insider Australia