2. Quinoa

Quinoa has quickly become one of the most popular gluten-free grains. It's incredibly versatile and a good source of fiber and plant-based protein.

It's also one of the healthiest grains, boasting a high amount of antioxidants that may help reduce your risk of disease.

Additionally, quinoa is a good source of protein and one of the few plant foods considered a complete protein source.

While most plant foods are lacking in one or two of the essential amino acids required by your body, quinoa contains all eight. This makes it an excellent plant-based source of protein.

One cup (185 grams) of cooked quinoa provides 8 grams of protein and 5 grams of fiber. It's also packed with micronutrients and fulfills much of your daily magnesium, manganese and phosphorus requirements.

Quinoa is the perfect ingredient to make gluten-free crusts and casseroles. Quinoa flour can also be used to make pancakes, tortillas, or quick bread.

Summary

Quinoa contains a good amount of antioxidants. It's also one of the few plant foods containing all the essential amino acids.

3. Oats

Oats are very healthy. They also stand out as one of the best sources of oat beta-glucan, a type of soluble fiber with advantages for your health.

A review of 28 studies found that beta-glucan decreased both LDL (bad) and total cholesterol without affecting HDL (good) cholesterol.

Other studies have shown that beta-glucan may slow the absorption of sugar and lower blood sugar and insulin levels.

One cup (81 grams) of dry oats provides 8 grams of fiber and 11 grams of protein. It is also high in magnesium, zinc, selenium and thiamine (vitamin B1).

Although oats are naturally gluten-free, many brands of oats may contain trace amounts of gluten. Oat products may become contaminated with gluten when they are harvested and processed.

If you have celiac disease or a gluten sensitivity, be sure to look for oats labeled as certified gluten-free.

Keep in mind that a small proportion of people with celiac disease may be sensitive to avenin, a protein found in oats. However, oats that are gluten-free should be fine for the majority of gluten-intolerant people.

A hot bowl of oatmeal is the most popular way to enjoy oats, but you can also add oats to pancakes, granola bars, or parfaits for extra fiber and nutrients.

Summary

Oats contain beta-glucan, which may decrease blood cholesterol and help regulate blood sugar levels.

4. Buckwheat

Despite its name, buckwheat is a grain-like seed that's unrelated to wheat and gluten-free.

It provides plenty of antioxidants, including high amounts of two specific types rutin and quercetin.

Some animal studies have suggested that rutin may help improve symptoms of Alzheimer's disease. Meanwhile, quercetin has been shown to lower inflammation and oxidative stress.

Eating buckwheat may also help reduce some risk factors for heart disease.

In one study, buckwheat intake was associated with lower total and LDL (bad) cholesterol, as well as a higher ratio of HDL (good) to total cholesterol.

Another study observed similar findings, showing that those who ate buckwheat had a lower risk of high blood pressure, high cholesterol and high blood sugar.

One cup (168 grams) of cooked buckwheat groats delivers 5 grams of fiber and 6 grams of protein and is a rich source of magnesium, copper and manganese.

Try soba noodles made from buckwheat as a gluten-free swap for traditional pasta. Alternatively, use buckwheat to add a bit of crunch to soups, salads, or even veggie burgers.

Summary

Buckwheat is rich in antioxidants and has been associated with reductions in heart disease risk factors, such as blood cholesterol levels.

5. Amaranth

Amaranth has a rich history as one of the staple foods for the Inca, Maya and Aztec civilizations. Moreover, it is a highly nutritious grain with some impressive health benefits).

A 2014 test-tube study suggests that the compounds in amaranth block inflammation by preventing the activation of a pathway that triggers inflammation.

Thanks to its high fiber content, amaranth may also decrease several heart disease risk factors.

In fact, one animal study found that amaranth seeds decreased both blood triglycerides and LDL (bad) cholesterol levels.

One cup (246 grams) of cooked amaranth contains 5 grams of fiber and 9 grams of protein. It also meets 29 percent of your daily iron needs and contains a good amount of magnesium, phosphorus and manganese.

You can use amaranth as a substitute for other grains, such as rice or couscous. Amaranth that has been cooked and then chilled can also be used in place of cornstarch as a thickening agent for soups, jellies, or sauces.

Summary

Some studies show that amaranth may reduce inflammation and several risk factors for heart disease.

6. Teff

As one of the smallest grains in the world, teff is a tiny but powerful grain.

Despite being just 1/100 the size of a kernel of wheat, teff packs a nutritional punch.

Teff is high in protein, which can help promote satiety, reduce cravings and boost metabolism.

It also fulfills a good portion of your daily fiber needs. Fiber is an important part of the diet and is associated with weight loss, reduced appetite and improved regularity.

One cup (252 grams) of cooked teff contains 10 grams of protein and 7 grams of fiber. It also provides plenty of B vitamins, especially thiamine.

For gluten-free baking, try substituting teff in part or in whole for wheat flour. Teff can also be mixed into chili, made into porridge, or used as a natural way to thicken dishes.

Summary

Teff is one of the smallest grains in the world but high in fiber and protein. Both of these nutrients are essential to your health and come with many benefits.

7. Corn

Corn, or maize, is among the most popular gluten-free cereal grains consumed around the world.

In addition to being high in fiber, corn is a rich source of the carotenoids lutein and zeaxanthin, which are plant pigments that act as antioxidants.

Studies show that lutein and zeaxanthin can benefit eye health by decreasing the risk of cataracts and age-related macular degeneration, two common causes of vision loss in older adults.

One study found that those with a high intake of carotenoids had a 43 percent lower risk of age-related macular degeneration compared with those with a low intake.

One cup (149 grams) of sweet corn contains 4 grams of fiber and 5 grams of protein. It's also high in pantothenic acid and a good source of vitamin B6, thiamine and manganese.

Corn can be boiled, grilled, or roasted for a healthy side dish to a well-balanced meal. Enjoy it right off the cob or add it to a salad, soup, or casserole.

Summary

Corn is high in fiber and a good source of lutein and zeaxanthin, two carotenoids that are associated with a decreased risk of eye disease.

8. Brown Rice

Although brown and white rice come from the same grain, white rice has had the bran and germ of the grain removed during processing.

Thus, brown rice has more fiber and a higher amount of many micronutrients, making it one of the healthiest gluten-free grains around.

Both varieties of rice are gluten-free, but studies show that replacing white rice with brown rice comes with added health benefits.

In fact, choosing brown rice in place of white rice can lead to decreased risks of diabetes, weight gain and heart disease.

One cup (202 grams) of cooked brown rice contains 3 grams of fiber and 6 grams of protein. It also provides a good portion of your magnesium and selenium needs for the day.

Brown rice makes a delicious side dish on its own or can be combined with vegetables and a lean source of protein to create a filling meal.

Summary

Brown rice is high in fiber and associated with decreased risks of diabetes, weight gain and heart disease when used in place of white rice.

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Its known as a silent killer, but high cholesterol doesnt have to go undetected. A simple blood test, known as a lipid panel, can determine if an individual has dangerous cholesterol levels and if that risk could lead to a sudden heart attack or stroke.

The test could save your life. And this September, observed each year as National Cholesterol Education Month, could serve as your annual reminder to get tested.

You cant feel cholesterol in your bloodstream, so theres no way to sense if it is high or if its low. You dont even know if youre building up plaques. What you feel is when you have a heart attack, and thats very late in the disease process, saidChristie Mitchell Ballantyne, M.D., cardiology chief for the department of medicine at Baylor College of Medicine. You could have had high cholesterol for 60 years and be building up plaque, and then one of the plaques ruptures or develops a blood clot, blocks off the arteries, and then you have a heart attack. Unfortunately, no matter how in tune you are with your body, you cant know what your cholesterol level is unless you get it checked.

Cholesterol is a fat-like substance that, when in excess, can build up in a persons arteries and settle as a form of plaque, eventually narrowing those arteries. According to the Centers for Disease Control and Prevention (CDC), more than 102 million adults in the United States 20 or older have total cholesterol levels at or above 200 mg/dL. A healthy level is considered to be 170 mg/dL or less.

Getting tested, Ballantyne said, is the first step to taking control of your health. He explained that the lipid profile measures both types of cholesterolLDL and HDL. LDLwhich stands for low-density lipoproteinis the type known as bad cholesterol, which leads to clogged arteries. HDL, which stands for high-density lipoprotein, is known as good cholesterol and helps transport cholesterol to the liver to be expelled from the body and away from the arteries, and indicates the level of triglycerides, which is a type of fat found in the blood.

If you have a high triglyceride result, thats bad, but if you have a high cholesterol result, you need to know why it is high, Ballantyne said. It might be high because you have a high level of the good cholesterol, which can happen for people who are extremely healthy or have good genes.

He added that having a high triglyceride result plus high LDL, or bad cholesterol, can be especially harmful and that their presence is typically accompanied by conditions such as diabetes, obesity and high blood pressure. Because these levels can change throughout a persons lifetime based on age and lifestyle, experts recommend that adults get a lipid panel every five years.

But high cholesterol isnt just attributed to age, smoking, poor diet and a lack of exercise; some cases are grounded in genetics.

There is another lipid test thats moving into the mainstream which looks for the presence of lipoprotein(a), Ballantyne said.

Lipoprotein(a) is emerging in the scientific literature as a reliable independent risk factor for having a cardiovascular event. Like cholesterol, there are no symptoms of its presence in the blood.

It turns out that it is hereditary, so there is a genetic factor, and we know that in certain populations, levels are higher, Ballantyne said, adding that, importantly, lipoprotein(a) does not show up on a regular lipid panel.

You may have to ask for the test, but everyone should get tested at least once in their lifetime, Ballantyne said, echoing the newest recommendation from the European Society of Cardiology, which was released in August.

Once a person is tested for cholesterol levels and additional risk factors, including elevated lipoprotein(a), the next step is to work on reducing cholesterol if it is found to be higher than the normal range.

Know your numbers, see what your risk is, know your family history, and then make a plan, Ballantyne said, citing diet and exercise, smoking cessation and considering medications.

We have really good medications for these problems nowlots of generic, inexpensive medications that are easy to take with very few side effects, he said. That doesnt mean everybody is easy to treat, but, in general, people can really do a tremendous amount with diet and exercise and simple, inexpensive, generic medications.

According to the CDC, an ideal diet for maintaining healthy cholesterol levels includes one that is low in fat and high in fiber, with plenty of fresh fruits, vegetables and whole grains. Ballantyne added that individuals should especially stay away from highly-processed carbohydrates.

The big culprit in the American diet is usually not actually cholesterol but too many carbohydrates, particularly simple carbohydrates, and also too much saturated and trans fat, he said. Unfortunately, if you take a look at peoples snack foods, its potato chips, which is basically carbs, fat and salt. A lot of our processed foods are very high in carbohydrates and saturated fat, so youve really got to go through your diet and clean it up.

Ballantyne added that to reduce the risk of vascular diseases, a person should look at their health as a whole, with cholesterol being just one factor. Age, obesity, high blood pressure, diabetes, glucose levels and smoking should all be addressed, he said, for optimal cardiovascular health.

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Are you one of the more than 100 million American adults with high cholesterol? - TMC News - Texas Medical Center News

When it comes to losing weight, slimmers can choose from a long list of diet plans to shed the pounds. From the low-carb keto diet to cutting to going vegan like Simon Cowell, there are many ways to slim down. On top of diet and exercise, there are other things which have been shown to help speed up the process even more. Using coconut oil can help flatten abs, and by swapping their usual cooking oil for it, slimmers could lose weight and burn belly fat quickly. Abdominal fat, better known as belly fat, is the fat that tends to lodge around your organs. Belly fat isnt just an issue due to its appearance. It can actually put people at a risk of more serious health issues such as heart disease diabetes and inflammation.

Any reduction in abdominal fat is likely to have very positive effects on ones metabolic health and drastically reduce risk of chronic disease.

By ditching current cooking fats for coconut oil, dieters could see huge improvements.

How does it work?

Coconut oil is one of the worlds most friendly fats.

It contains a unique combination of fatty acids, which have powerful effects on metabolism.

Several studies show that just by adding coconut oil to your diet, slimmers can lose fat, especially the "dangerous" fat in the abdominal cavity.

Coconut oil is high in Medium Chain Triglycerides, which are fatty acids that are metabolised differently than most other fats, leading to beneficial effects on metabolism.

In one study, 15-30 grams (1 to 2 tablespoons) of medium chain fats per day increased energy expenditure by 5 per cent, totalling about 120 calories per day.

As well as its ability to speed up metabolism, coconut oil can also reduce appetite as it makes slimmers feel fuller.

Many studies on medium chain fatty acids show that, compared to the same amount of calories from other fats, they increase feelings of fullness and lead to an automatic reduction in calorie intake.

There are also other studies showing that medium chain fats lead to weight loss, reduced waist circumference and various improvements in metabolic health.

In one study on obese men, 30 grams of coconut oil for 4 weeks reduced waist circumference by 2.86 cm.

How should it be eaten?

Slimmers will be surprised to know that by consuming just a small amount of coconut oil, they could see improvements to their weight.

Studies have found that 2 tablespoons seems to be an effective dose.

This has been shown to benefit weight, reduce belly fat and improve other health issues.

Coconut oil is ideal for cooking because almost 90 per cent of its fatty acids are saturated, making it extremely stable at high temperatures.

Eating grapefruit before daily meals has also been found to speed up the weight loss process.

Rich in antioxidants, nutrients and fibre, grapefruit is one of the healthiest citrus fruits that can be eaten.

It has several properties linked to weight loss, especially its fibre content, which helps promote fullness and reduce calorie intake.

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Weight loss: Use this cooking oil to burn belly fat and lose fast - what is it? - Express

Diet and exercises can do their part, but here are some simple tips and tricks that can prove to be helpful if you are working towards getting a flat stomach. Check it out.

A flat stomach is what everyone wants. Many people have a problem with their belly area when it comes down to fat loss. In addition to weight loss, fat around your belly can make you look bloated stopping you from wearing your favourite shirts and sweaters. While exercise is the best way to reduce that fat, going to the gym becomes a tedious task; especially when you have a hectic schedule. So here are 5 easy tips and tricks you can follow to get a flat stomach without going to the gym.

Cut down on those sweeteners

Sugar has the most amount of calories which can directly create a problem in the stomach area. Not just sugar but sweetened drinks, sodas, coffee and smoothies can all be the culprit for it. If you are tired of just drinking water, you can be choosy with your drinks by ditching the regular whipped cream with almond or coconut milk. Fruit or vegetable juices can also give the same rush while also limiting the sugar intake.

Stretch

The fat around your abdomen could also be bloating. A sedentary lifestyle and airy foods can cause food and air to get trapped in the intestines. It can often cause discomfort and the feeling of being stuffed all the time. So just stretch out the abdomen area to release all the toxins from the digestive system.

Go Vegetarian for Dinner

Eating meat and heavy foods can take a longer time to digest which causes all the fat to get accumulated around the waist. This can get worse when you are sleeping and getting no exercise whatsoever. So go vegetarian or vegan for dinner so that the food can be digested easily leaving no room for accumulation of fat.

Reduce the stress level

We know that it is easy said than done and only telling someone to reduce stress is not automatically going to do the drill. But, stress can actually release a hormone called cortisol that is responsible for the increase in appetite which could be the reason behind your large waist.

What do you do to get that waist in control? Let us know in the comments section below.

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Weight Loss: 4 ways to get a flat stomach without stepping foot in the gym - PINKVILLA

It took a Christmas party to shake Tim Kirkwood into changing his life. The 39-year-old tech support worker from Dayton, Ohio had always struggled with his weight. As he got older (remarried, had his first kid), he says, I think I had just settled into life. With a sedentary job and living check to check, food was a comfortcheap food even better. Family life was celebrated with food: birthdays, Thanksgiving, church gathers, and yes, Christmas dinners.

You get to a point where you just accept that youre the big guy, he says. You feel like, well, this is who I am suppose to be. His diet left him feeling tired and listless, so he didnt exercise. At 36, he weighed 550 pounds; he used the freight scale at work to weigh himself. He felt mortified, but it wasnt until he and his wife saw the photos from their Christmas party that they decided to do something. Kirkwood had two young daughters by thenhe wanted to be at his best for them.

He and his wife started researching all the popular weight-loss diets. Figuring they loved meat and cheese, they dove fully into the ketogenic diet. They started reading ingredient labels, throwing out or donating anything they werent allowed to eat, and joined Costco so they could buy in bulk.

As the keto diet started to work, Kirkwood added another technique to his repertoire: intermittent fasting. Fasting has helped break the mental connection I had with food, he says; it showed him that he didnt have to feel obligated to eat just because it was lunch time or dinner time. He even moved into extended fasts, with his longest being 98 hours. I love the high I feel while fasted, he says. Its almost euphoric at times.

Even though Kirkwood wanted to get healthy, he didnt want to spend his life in the gym. I don't like the gym, he says. Keto had the promise that you could lose weight in the kitchen, and tone if desired in the gym. As he lost weight, he had more energy; he started riding his bike more, bringing his daughters along in a towable trailer. He did more yard work and home improvements. So, daily life is my gym, he says. Motivation comes from progress. The more progress I see, the more motivated I am to keep at it.

Between January 2017 and today, hes lost just under 250 pounds. (It came off quickly in the beginning, though the loss has slowed in the last year.) Hes more confident in how he dresses and carries himself; even something as mundane as being able to wear a seatbelt can remind him of how far hes come. Even still, he sometimes falls back into thinking of himself as overweight. I don't think a lot of people would fully understand unless they have been morbidly obese before, he says. But there are days where I still see the fat, I still feel like my clothes are going to pop a button, or that everyone is looking at me when I walk into the room.

Hed like to lose another 50 pounds, and hopes to one day have skin-removal and tightening done. He encourages others where he was to get out there and commit to something, whatever it is. You cant expect different results by making the same old decisions, he says. But commit to making positive changes every single day.

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How Keto and Intermittent Fasting Combined Helped This Guy Lose Nearly 250 Pounds - menshealth.com

When Sarah Armisto heads to SUNY Purchase this Sunday morning for the Westchester Walk to End Alzheimers it will be with a heavy heart.

In June, Armisto lost her father, John, to the disease. While it came a few years after he was officially diagnosed, there were warning signs for more than a year before that. He was 72 years old at the time of his death.

Armisto, a Harrison resident, has participated in the past three walks at Purchase, but for the first time she will traverse the campus in his memory.

Its definitely going to be different, just knowing that hes not here, she said. For the past five years Ive watched him deteriorate in front of me. Hes always been physically here, and unfortunately, he lost his battle. But hes not suffering anymore, theres no more pain, so itll be different because there are no more next steps to the disease.

On Sunday, Armisto will be one of about 1,500 participants in the second of five walks this fall organized by the Hudson Valley chapter of the Alzheimers Association. For the third consecutive year she is a volunteer closely involved in the planning of the walk as well as other initiatives for the organization throughout the year.

David Sobel, the president and CEO of the Alzheimers Associations Hudson Valley chapter, said that the larger organization with the help of its legions of supporters who come out in force has helped make it the third-leading fundraising outfit in the world for Alzheimers research. It is exceeded only by government funding from the United States and China, he said.

The United States plans to increase funding for Alzheimers research in Fiscal Year 2020, providing an additional $350 million that will push next years total funding to about $2.8 billion, Sobel said. With that type of success, Sobel is optimistic that treatments and a cure for the dreaded disease is closer than ever before.

We have a tremendous group of advocates who continue to lobby governments to provide us with enough funding so we can find a cure, find the cure for Alzheimers, Sobel said.

Armisto said she, too, is extremely bullish on researchers finding a cure in her lifetime.

I know were going to have a cure, she said. So it makes me so happy to know that when I get to that age, the age of my father when he was first diagnosed, that this isnt going to be something that Im going to have to worry about. Its something that can be treated.

Sobel said more is being learned on a regular basis, including how lifestyle choices could improve your chances of avoiding Alzheimers. A healthy diet, exercise, avoiding smoking, refraining from drinking too much alcohol and getting about seven hours sleep a night all help, he said.

For Armisto, having so many people rally around a common issue this Sunday is inspiring.

At a time when everyone is so divided, this is one of the few issues that can really bring people together no matter what you believe in, Armisto said.

Last year, the five walks in the Hudson Valley raised just over $1 million, according to Sobel. Last Saturday was the first event, the Putnam County walk. For those who cant make this Sunday at Purchase, there will also be the Orange/Sullivan walk on Oct. 5, the Dutchess/Ulster Walk on Oct. 19 and the Oct. 20 event in Rockland.

For more information on all of those events, visit https://www.alz.org/hudsonvalley. To register for Sundays walk at Purchase, visit http://www.WestchesterWalk.org. Same-day registration begins at 8:30 a.m. A ceremony commences at 10 a.m. with the walk stepping off at 10:20 a.m.

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Walk to End Alzheimer's Comes to Westchester on Sunday - The Examiner News

Opinion

When to push on and when to back off is a vital element to anyone's training plan. Picture: Archant

Archant 2010

Can you control your weight when you are not training?

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A topic which often arises when a runner speaks to me about taking time off from training, be that through injury or otherwise is the fear of weight gain.

It tells me that we become over reliant on our activity level being the thing that determines what and how we eat that we forget how to use our appestat. So what exactly is that? Your appestat is the region of your brain that regulates the desire for and intake of food.

Before we had clocks or had created the notion of breakfast, lunch and dinner we relied on our appestat to decide when we ate. The simple signal would be your stomach rumbling and the urge to eat.

For many of you reading this, it may be the first time you have even heard of appestat.

It's not surprising as when I listen to people talk about diet, I rarely hear appestat mentioned. Yes, there is lots of information on what to eat, or more to the point what not to eat, but hardly anything regarding appestat and the desire to eat.

Now with modern approaches to advertising, food production and consumption we no longer rely on this. Instead we create habits and rituals.

Breakfast takes place before we go to work or at the same point every day to fit in with modern living patterns.

The same is repeated throughout the day, regardless of whether we feel truly hungry.

Now, we are more stimulated by learned behaviours and habits; fitting our meals into our free time and responding to these conscious cues rather than letting our body's natural guidance system help us.

So, the reality about what to do when you stop exercising is really about going back to using your appestat.

Personally, I am always asking people to consider their habitual drivers when it comes to eating. I encourage people to build a healthy relationship with food rather than becoming obsessed or over reliant on using exercise to balance out overeating.

MORE: Love running? Join the Run Anglia Facebook group hereTo eat a balanced diet and build an awareness of their individual kcal and macro nutrient needs. And develop a clear understanding how much they roughly need to maintain weight on training and rest days alike. And, rather than worrying about if there really is good food and bad food learning instead how to develop strategies for regulating intake and 'stopping after one' when you do indulge in your treats.

I also suggest people research the different areas of science related to a carbohydrate diet and a fat-based diet.

Equipping yourself with these tools and strategies now stands you in good stead to deal with time out for injury and will also help you as you age.

After all, it's unlikely that in 20 years' time you will burn as much energy for each mile you run or for each repetition you do. Then factor in that it will take longer to recover so training sessions will reduce.

These changes will require adjustments to your energy intake.

Maybe you have decided "I will never train less" well, be cautious, if you ignore increased recovery needs you may not be able to ignore your increased need to see physios and/or other therapists later in life.

Crikey, we are even doing it to our pets. As animals get older in the wild, they have less strength and energy to hunt thus getting less of the meal.

The strongest who do the hunting get the main amounts of energy. But with our pets, rather than adopting this natural principle as a great way to regulate our animals' weight as they get less active, we humans have managed to distort the process.

Nowhere was this more apparent to me than whilst sitting in my vets the other day watching elderly fat dogs waddle in one after another.

As always, I like to think these articles just give you a push into thinking outside the box and maybe encourage you to investigate subjects a little deeper than you have before. And discover more than what is presented to us through the various social media platforms and influential advertising campaigns.

If you rely on others to tell you what and when to eat it may lead to you never really being at peace with food but more importantly it might be worth realising that over exercising may lead to its own set of problems at a later date.

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Charles Allen: Building a healthy relationship with food and when we need it - Eastern Daily Press

News Release, American Heart Association

NEW ORLEANS, Sept. 6, 2019 Almost two-thirds of medical students had above-normal blood pressure and were more than twice as likely to experience clinicallyhigh blood pressurecompared to the general public, according to a study presented at the American Heart Associations Hypertension 2019 Scientific Sessions.

High blood pressure is typically linked with older age, being overweight, smoking and/or being in general poor health. However, this study found that many first- and second-year medical students had abnormalblood pressure levelsof which they were unaware, potentially putting them on a path for heart health risks at a younger age.

Researchers at Lincoln Memorial University in Harrogate, Tennessee, surveyed 106 male and 105 female medical students whose ages ranged between 21 and 37, with the average age being 25.8 years. The students also provided information about tobacco use, alcohol consumption, diet, exercise habits, mental health, social support and past medical history. Their blood pressure and waistlines were measured for this study.

The study results revealed that:

The researchers said that its unclear why young men would be significantly more prone to high blood pressure than women, however, the stresses of a demanding medical education in addition to anxiety, lack of exercise, lack of sleep and/or poor diet may be contributing factors.

Elevated blood pressure should not be something that we only associate with being older, said lead study author Jacek Bednarz, Jr., a third-year medical student at Lincoln Memorial University. Young people lack awareness about their own blood pressure. Getting your blood pressure regularly checked is a simple way to protect ones health.

According to the American Heart Associations Heart Disease and Stroke Statistics-2019 Update, an estimated 103 million Americansor about half of all U.S. adultshave high blood pressure, a major public health threat that accounted for 11% of deaths from 2005 to 2015. During the same time period, the number of deaths due to high blood pressure rose by almost 38%.

While this is a small study, it is interesting. As one of the most common and dangerous risk factors for heart disease and stroke, all people, even those who are young and believed to be in good health, should have their blood pressure checked routinely, said the American Heart Association Chief Science and Medical Officer Mariell Jessup, M.D., FAHA.

Data compiled by the American Heart Association shows approximately 80% of all cardiovascular disease can be prevented by controlling high blood pressure, diabetes and high cholesterol, along with adopting healthy lifestyle behaviors such as not smoking. Positive lifestyle behaviors such as eating healthy foods, regularly engaging in physical activity and maintaining a healthy weight could have the most impact since they contribute to multiple health conditions.

Additional studies are needed to assess the prevalence and heightened risk of high blood pressure in medical students, and the risk factors that lead to it.

Co-authors are Daniel W. Mok, M.S.; Jan D. Zieren, D.O., M.P.H.; Theresa M. Ferguson, B.A.; Jordan M. Glass, M.S.; Kelcie L. Smith, B.S.; and Brian Yonish, B.S.

Author disclosures are in the abstract. This study was funded by the authors.

The Southern Maryland Chronicle is a local, small business entrusted to provide factual, unbiased reporting to the Southern Maryland Community.While we look to local businesses for advertising, we hope to keep that cost as low as possible in order to attract even the smallest of local businesses and help them get out to the public. We must also be able to pay employees(part-time and full-time), along with equipment, and website related things. We never want to make the Chronicle a pay-wall style news site.

To that end, we are looking to the community to offer donations. Whether its a one-time donation or you set up a reoccurring monthly donation. It is all appreciated. All donations at this time will be going to furthering the Chronicle through hiring individuals that have the same goals of providing fair, and unbiased news to the community. For now, donations will be going to a business PayPal account I have set-up for the Southern Maryland Chronicle, KDC Designs. All business transactions currently occur within this PayPal account. If you have any questions regarding this you can email me at davidhiggins@southernmarylandchronicle.com

Thank you for all of your support and I hope to continue bringing Southern Maryland the best news possible for a very long time. David M. Higgins II

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High blood pressure affects young, healthy medical students - The Southern Maryland Chronicle

After spending 30 minutes hunting for your car in a parking lot, or getting lost on a familiar route, have you ever considered asking your doctor for a blood test or brain scan to find out if you have Alzheimers disease?

A number of factors contribute to Alzheimers disease. By definition, this form of dementia involves the buildup of a protein in brain called beta-amyloid. Beta-amyloid forms plaques that disrupt communication between brain cells, and ultimately destroys them. For this reason, tests for Alzheimers disease focus on beta-amyloid.

Recently, researchers at Washington University in St. Louis measured the levels of beta-amyloid in the blood of 158 mostly normal people (10 had cognitive impairment).

When they compared their findings with those of amyloid brain PET (positron emission tomography) scans performed within 18 months of the blood draw, they found very similar results. Moreover, the few people in their study who had a positive blood test and negative brain scan were actually 21 times more likely to have a positive brain scan in the future. This means that the new blood test may be extremely sensitive at detecting Alzheimers disease that is, it results in few false negatives.

If youre worried about your memory, should you ask your doctor for this test? Not yet the blood test is still being evaluated and is not currently available for clinical use.

Maybe youre thinking about having an FDA-approved amyloid brain PET scan. These tests involve the injection of a radioactive dye attached to a molecule that sticks to amyloid plaques in the brain. The radioactivity is then measured by special imaging technology, similar to a CT scan.

Should you get one? You could, but there are two issues to consider. First, they are not paid for by insurance and they cost about $5,000 so you either have to pay out of pocket or join a research study at a National Institute on Aging Alzheimers Disease Research Center, where you might get one for free. Second, how would the information help you?

No special amyloid brain scans are needed for the straightforward diagnosis and treatment of memory loss. If you are having significant symptoms of memory loss, such as those mentioned above, talk with your doctor about them. Your doctor will likely evaluate your overall health and the medications you take, then do some standard blood tests and brain scans as well as pencil and paper testing. Based on the results of those tests, your doctor may start you on a medication intended to boost your memory function.

Perhaps you dont have any symptoms of Alzheimers disease today, but one of your parents had it. Should you get an amyloid brain scan to find out if you are likely to develop Alzheimers in the future?

Unfortunately, there are no medications that can prevent or slow down the development of Alzheimers disease. So if you get the scan and it is positive, again, what will you do with the information?

Perhaps Ive convinced you that you dont need to rush out and have an expensive amyloid brain scan. But there are situations when it is important to find out if you or a loved one has Alzheimers, versus another brain disease that would be treated differently. In these situations, we often use a spinal fluid test that is quite good at being able to distinguish Alzheimers from other brain diseases affecting thinking and memory.

To obtain the spinal fluid, you need to undergo a lumbar puncture, more commonly known as a spinal tap. Although it may sound frightening, it is actually a perfectly safe test. You simply sit or lie down on your side with your back to the doctor and curl into a little ball by bringing your shoulders down and your knees up. The doctor finds the right spot, cleans the area well, gives you some numbing medicine, inserts a thin needle, and takes out a small amount of spinal fluid, which is sent to a lab for analysis.

Lastly, dont forget that you can work to prevent Alzheimers disease every day by performing aerobic exercise, eating a Mediterranean-style diet, staying socially engaged, and keeping your mind active. These activities are the onlythings that have been proven to reduce your chances of developing Alzheimers disease regardless of the results of any special tests.

Read more here:
Is there a test for Alzheimer's disease? - Harvard Health Blog - Harvard Health

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Over a third of Brits experience back pain every year whether its our busy lifestyles, bad postures or the other health issues, more and more people are experiencing back pain which is affecting their everyday lives.

Our modern lifestyles are usually to blame for the common condition, with many of us slouched over desks or phones for most of the day.

Most people will experience back pain from time to time throughout their lives. Often this is not a cause for concern.

So how can we treat minor back pain at home?

Prima spoke to Consultant Neurologist, Chris Chandler from Neurosurgery Partnership at Harley Street Clinic in London, who provides his advice for treating every day aches and pains.

Bad posture is one of the biggest causes of everyday back pain, so making improvements is crucial.

Practicing a good posture will help prevent and reduce common back pain, Dr Chandler explained.

Having a poor posture can result in poor muscle strength and stiffness which can exacerbate lower back pain. Being conscious of the way you stand or sit will help you to maintain a good posture.

Some of the most common bad posture mistakes include slouching, Donald Duck posture aka standing with your bum sticking out, and leaning on one leg while standing.

The NHS recommends a number of different exercises to correct certain common posture mistakes like planks, leg raises, chest stretches and seated rows.

This might seem like a no-brainer but the importance of exercise cant be over stated when it comes to keeping your back and whole body functioning normally

Regular exercise can really help to reduce everyday back pain, as well as prevent back pain, Dr Chandler said.

This does not necessarily have to be strenuous and can include yoga, walking and swimming. Keeping as mobile as possible will help alleviate pain and stiffness.

NHS recommended exercises for back pain includes pelvic tilts, back extensions and knee rolls.

Dr Chandler urged that the human skeleton is not built for long periods of sitting down, so excessive sitting can lead to back issues.

Standing desks are becoming more common in the workplace and one of the biggest benefits they have is on our backs, he said.

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The human skeleton is not built for long periods of sitting down so standing desks are an excellent option if your job involves sitting down for long stretches of time.

Reducing activity is a no no when treating an achy back.

Dont reduce activity in order to rest your achy back, Dr Chandler says.

As mentioned, gentle exercise will help get rid of everyday back pain. If you stay immobile, this could potentially worsen the pain.

If it gets bad, seek help. You cant solve all problems at home sometimes.

Dont suffer in silence with severe or persistent pain, Dr Chandler urged.

If youre struggling to cope with pain or its taking a long time to resolve, its time to speak to a doctor.

Theyll be able to rule out underlying causes and ensuring youre following the right management plan.

However, if you have lower back pain which lasts for more than 19 days, it should be evaluated by a medical professional.

This is particularly important if you have bowel or bladder disturbances or if you experience tingling sensations or weaknesses in one or both legs.

To find out more, listen to HCAs Health Fact vs Fiction podcast episode, Put Your Back Into It, where Chris busts myths surrounding pack pain.

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Read more here:
5 ways to get rid of common back pain - prima.co.uk