Jung So Min is one of the most talked about female leads in K-dramaland, thanks to the success of the tvN series Alchemy of Souls.

The 33-year-old actress stars as Mu Deok, a top-notch warrior trapped in a commoner's body.

Besides viewers getting hooked on every episode of the historical romance fantasy series, fans are also drawn to Jung So Mins charm and dazzling beauty.

However, before the gen z, K-drama viewers knew her as the fearless Mu Deok, she appeared in the 2010 series Playful Kiss as the clumsy high school student Oh Ha Ni along with the perfectionist Baek Seung Jo, played by Kim Hyun Joong.

Amid her success as an actress, she admitted that she struggled to maintain her weight in the healthiest way possible.

In a 2012 interview in MBC FM4U Jung Yups Blue Night as obtained by Soompi, the then rising star confessed about the challenging part of being an entertainer.

Ahead of the production of her K-drama Playful Kiss, Jung So Min revealed that she spent more than one and a half years trying out healthy ways to lose weight.

Jung So Mins diet includes paying attention to what she eats and making sure that she spends time working out.

I cared about what I ate and also worked out hard with yoga. In order to lose the fat in my legs, I even went to get acupuncture done, she said.

Moreover, the actress also emphasized that she doesn't support or recommend going under the knife to shed pounds because it ruins your health, referring to liposuction, which is an easier way to get rid of extra body fat.

For the actress, being healthy is much more important than becoming prettier.

Thankfully, all her hard work has paid off after managing to slowly lose 10 kgs not until her K-drama Playful Kiss began its production.

IN CASE YOU MISSED IT: Park Shin Hye Diet: First Time Mom Swears by This Habit to Star Fit

Jung So Min revealed that she struggled to maintain her weight during the filming process.

When I was filming the drama, Playful Kiss, I gained 10kg from my normal weight, she said, adding, After losing the 10kg, I am currently at about 42 kg. Being an entertainer is a hard job.

12 years after Playful Kiss was released, Jung So Min is leaner than in her earlier days as an actress.

As seen on her Instagram and Jung So Mins YouTube channel, she likes to explore restaurants and try out different food, but in moderation.

While some see Jung So Min as their #fitnessgoals, there are simple yet effective ways to lose weight.

According to Healthline, the first step is cutting back on sugars, also known as refined carbs.

Instead, replace them with whole grains like buckwheat, oats, and more.

In addition, focus on adding protein, fat, and vegetables to your diet, and lastly, exercise. Moving your body helps burn calories and helps prevent metabolism from slowing down.

READ MORE: Joo Won Diet: A Guide to Carter Stars Fitness Secret

Stay tuned to EpicStream for the latest news and updates about Jung So Min.

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Jung So Min Diet: Here's How The Alchemy of Souls Star Lose Weight Safely - EpicStream

World Heart Day is celebrated every year on September 29th.

The global event increases awareness of cardiovascular disease, including how to recognize warning signs and how to reduce your risk of developing heart-related conditions.

It aims to improve access to treatment and support, create a healthy environment thats good for your heart (such as by reducing pollution), and achieve healthy hearts for all.

World Heart Day encourages people to gain a better understanding of how and why leading a healthy lifestyle can help reduce your risk of heart disease.

Lifestyle factors, like stress or diet, can play a major role in heart health.

Since many cardiovascular diseases affect the heart valves, heart valve health in particular is important to prioritize during World Heart Day and beyond.

Heart valve disease, or valvular heart disease, occurs when any valve in the heart becomes damaged or diseased.

Heart valves open and close to help regulate the amount of blood that flows into and away from the heart, essentially creating a healthy cardiovascular system.

Disease can be caused by a number of factors, including infection or congenital conditions. There are three main types of heart valve disease:

Lifestyle changes can boost your heart valve health. Here are easy, healthy changes you can make that can go a long way in supporting your cardiovascular system.

Regular physical activity provides numerous health benefits that lead to a healthy heart. Moderate exercise can help you lose excess weight, improve physical fitness, and lower stress.

It can also help you reduce bad LDL cholesterol levels and high blood pressure, which can both contribute to heart disease.

Adults should get a recommended 30 minutes of moderate exercise 5 days per week. Examples of moderate exercise include a brisk walk, dancing, gardening, or a slow bike ride.

Maintaining a healthy diet is one of the most important ways to prevent and manage heart disease.

A good standard to keep in mind is to try and use up at least as many calories as you take in each day. You can increase the number of calories you burn by upping the amount and intensity of your physical activity.

Consider eating a healthy diet that incorporates the following:

With some extra planning, its possible to keep this diet at home and when you go out to eat.

In the United States, cigarette smoking causes about 1 in every 5 deaths every year.

Smoking is harmful to nearly every organ in your body, especially your heart. In fact, smoking is a major risk for heart disease.

When you smoke, you inhale chemicals that damage your heart and blood vessels. This can make you more prone to developing plaque buildup in your arteries, or atherosclerosis.

Even inhaling secondhand smoke can cause the same damage in people who dont smoke.

Thats why stopping tobacco use is essential for maintaining not only your own heart health but the health of the people around you.

It may come as a surprise, but dental hygiene is closely linked to heart health, particularly heart valve health.

A 2018 study presented by the American Heart Association looked at the connection between toothbrushing habits and the risk of having or dying from a heart attack, heart failure, or stroke.

Researchers found that people who brushed less than twice a day for less than two minutes had a three-fold higher risk for these conditions.

Its clear that its important to brush your teeth at least twice daily for two minutes or more each time to help maintain not only your oral health but also your general and cardiovascular health.

Simply being aware of statistics surrounding heart disease can go a long way. Understanding causes and warning signs can also help you identify and prevent heart disease.

Heres what you should know about heart valve disease in particular:

Heart valve disease is more common in older adults. Around 2.5% of the U.S. population has heart valve disease.

Nearly 25,000 deaths each year in the United States are from heart valve disease due to causes besides rheumatic disease (caused by damage from rheumatic fever).

Symptoms of heart valve disease can include:

Heart valve disease may show no symptoms until it reaches an advanced stage. This is why its important to have regular physical examinations.

Its important to see your doctor for regular checkups for your overall health. But its particularly important to heart health to see your doctor if you suspect or notice any signs of heart valve disease.

Your doctor can help you monitor your blood pressure, cholesterol, and other indicators of potential cardiovascular disease.

You can also work with your doctor on implementing certain lifestyle changes. These include identifying and incorporating a healthy diet, finding ways to reduce stress, and helping you quit smoking or drinking, if needed.

If you have multiple conditions to support, your healthcare team can also collaborate on your overall treatment plan.

Read the rest here:
Tips to Support Heart Valve Health - Healthline

GMB's Susanna Reid has always been open about her weight loss journey and has shared her successes and struggles.

The presenter has previously disclosed her secret to losing a stone and a half, which Susanna pulled off without stepping foot in the gym.

In a struggle familiar to so many of us, the TV presenter recently admitted to gaining a few pounds over lockdown.

When Joe Wicks appeared on the morning show in June, Susanna shared that she'd found it difficult to shift the weight, telling the fitness coach: "I found it really hard to shift those pounds. What is the problem when there are so many workout plans, so many nutrition plans, what is the reason for that?

Susanna had previously revealed she doesn't exercise in the gym whilst on-air on Good Morning Britain in December 2018.

Whilst chatting to Piers Morgan, she said: "I stopped going to the gym, I found it made me too hungry. I've levelled out, I lost a stone-and-a-half and that's enough, and I don't go to the gym."

Back in 2019, Susanna told the magazine Prima how her weight loss journey started when she'd seen the GP about skin problems. Her doctor said the star was at the top end of her height's BMI and recommended she lose weight.

Susanna set out to eat healthier and cut out snacks amid her busy work schedule, noting that she feels 'fantastic'. She told the outlet: "This time last year, I went to the doctor with a skin problem and he told me I could do with losing some weight.

"It turned out I was at the upper end of my BMI and, I have to admit, I'd been feeling a little heavy for a while. I've lost a stone and a half since then and I feel fantastic."

The 51-year-old mum of three cut out cravings after identifying the source as her very early 4am wake up time.

"It can creep up without you noticing, and what I did was cut out snacking. I found waking up so early in the morning you're in a sort of energy deficit," she said during a 2019 appearance on Lorraine Kelly's breakfast show.

"All your body can think is have toast, have biscuits, have calories, and you can pile [weight] on really quickly."

Susanna is a pescatarian - meaning that she eats fish but no other meat - and she stopped drinking alcohol in 2019 as it left her literally scarred. She said drinking aggravated her skin, causing the blood vessels on her face to burst, which led to permanent scarring.

"I'm rather glad I've given up drink because lockdown drinking, the pandemic prosecco, has been a serious issue," she told The Times.

"I gave up because a doctor told me to. I was concerned because my skin was flushed, I kept getting flare-ups and blemishes, and they were leaving red scars. My skin was probably a manifestation of what I was putting into my body."

Susanna has been dedicated to going teetotal and passed on drinks during her 50th birthday celebrations. However, she said one consequence of going teetotal was Piers Morgan dubbing her 'the world's biggest bore'.

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Susanna Reid's diet that caused 1.5 stone weight loss without exercise - Daily Record

Diabetesis a common condition that affects one in 10 people, that's over 37 million Americans, according to the Centers for Disease Control and Prevention While that's an alarming number, there are ways to help lower the risk. Dr. Tomi Mitchell, a Board-Certified Family Physician with Holistic Wellness Strategies tells us, "Diabetes is a serious medical condition that can lead to several health complications, including heart disease, kidney damage, and blindness. Fortunately, there are several things that people can do to reduce their chance of developing diabetes. Here are five lifestyle changes that can help to prevent diabetes. Read onand to ensure your health and the health of others, don't miss these Sure Signs You've Already Had COVID.

Dr. Mitchell says, "Diabetes is a chronic disease that occurs when the pancreas does not produce enough insulin or when the body cannot effectively use the insulin it produces. Insulin is a hormone that regulates blood sugar. When blood sugar levels are too high, it can strain the organs and lead to complications such as heart disease, stroke, kidney disease, and vision problems. There are two main types of diabetes: type 1 and type 2. Type 1 diabetes usually develops in childhood or adolescence and is caused by an autoimmune reaction that destroys the beta cells in the pancreas that produce insulin. Type 2 diabetes usually develops in adulthood and is characterized by insulin resistance, when the body cannot effectively use the insulin it produces. Diabetes can be managed through lifestyle changes such as diet, exercise, and medication.

According to the Centers for Disease Control and Prevention (CDC), more than 30 million people in the United States have diabetes. However, it is estimated that one in four is undiagnosed and unaware of the condition. This is particularly concerning because diabetes can lead to several serious health complications, including heart disease, stroke, kidney disease, and blindness. That is why it is so important to get screened for diabetes if you think you may be at risk. If you have a family history of diabetes, your doctor might recommend getting screened at an earlier age. There are several ways to test for diabetes, but the most common is the A1C test. This test measures your average blood sugar levels over two to three months and can be done at your doctor's office or a local clinic. If you have diabetes, it is essential to work with your healthcare team to manage your condition and prevent complications. People with diabetes can live long and healthy lives with proper treatment and care."

Dr. Mitchell explains, "Being overweight or obese is the number one risk factor for type 2 diabetes. About 80 percent of people with this form of diabetes are overweight or obese. There are several reasons why carrying extra weight increases your risk of developing diabetes. First, excess body fat makes it difficult for the body to use insulin effectively. When the body can't use insulin properly, blood sugar levels rise. This is known as insulin resistance. Insulin resistance is a major cause of type 2 diabetes. In addition, carrying extra weight puts extra strain on the body's organs and systems, including the pancreas, which produces insulin. Over time, this can lead to damage and dysfunction. Finally, fat tissue produces hormones contributing to insulin resistance and high blood sugar levels. For all these reasons, people who carry extra weight are at a much higher risk of developing diabetes than those of a healthy weight."

According to the Centers for Disease Control and Prevention, "Not getting enough physical activity can raise a person's risk of developing type 2 diabetes. Physical activity helps control blood sugar (glucose), weight, and blood pressure and helps raise "good" cholesterol and lower "bad" cholesterol. Adequate physical activity can also help reduce the risk of heart disease and nerve damage, which are often problems for people with diabetes."6254a4d1642c605c54bf1cab17d50f1e

Dr. Mitchell reminds us, "Eating a healthy diet is essential for many reasons. It can help you maintain a healthy weight, have more energy, and avoid heart disease, stroke, and diabetes. Diabetes is a condition that affects how your body uses blood sugar. If you have diabetes, your body either doesn't make enough insulin or can't use it as well as it should. This causes blood sugar levels to rise. Over time, high blood sugar levels can lead to serious health problems, such as heart disease, kidney disease, nerve damage, and eye problems. Eating a healthy diet is one of the best ways to prevent or delay type 2 diabetes. A healthy diet includes fruits, vegetables, whole grains, and lean proteins. Limiting sugar, saturated fat, and trans fat is also essential. If you already have diabetes, eating a healthy diet can help you control your blood sugar levels. It can also help you prevent or delay complications of the disease."

Dr. Mitchell says, "Smoking is a leading cause of preventable death in the United States and a significant risk factor for developing diabetes. Smokers are more likely to develop type 2 diabetes than non-smokers, and the risk increases with the number of cigarettes smoked daily. Quitting smoking not only lowers your risk of developing diabetes but also helps to improve blood sugar control if you already have the disease. In addition, quitting smoking decreases your chances of developing other serious health problems, such as heart disease, stroke, and cancer. If you smoke, quitting is one of the best things you can do for your health. Talk to your doctor about ways to help you quit smoking for good."

Dr. Mitchell shares, "Monitoring blood sugar is essential in preventing diabetes because it allows people to see how their diet and lifestyle choices affect their blood sugar levels. For example, if someone eats many sugary foods, they might see a spike in their blood sugar levels. By monitoring their blood sugar, they can change their diet or lifestyle to help prevent their blood sugar from reaching diabetic levels. In addition, monitoring blood sugar can also help people with diabetes to keep their condition under control. They can adjust their insulin doses accordingly by knowing their blood sugar levels. Thus, monitoring blood sugar is an essential tool in both preventing and managing diabetes."

Heather Newgen

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The #1 Root Cause of Diabetes, Say Physicians Eat This Not That - Eat This, Not That

Colin Champ, MD, to Lead AHN Exercise Oncology Program at AGH Suburban Campus in Bellevue

PITTSBURGH, Aug. 30, 2022 /PRNewswire/ -- Colin Champ, MD, CSCS, a radiation oncologist with unique expertise in the role exercise and nutrition play in the health of cancer patients and survivors, has joined the Allegheny Health Network (AHN) Cancer Institute and will lead a novel exercise oncology program for cancer patients aimed at decreasing treatment side effects, boosting quality of life, and improving outcomes.

Dr. Champ's program will be housed in a new 2,650-square-foot health and fitness facility located at the AGH Suburban campus in Bellevue. He also will practice radiation oncology at AHN's Wexford Health + Wellness Pavilion.

Formerly an associate professor at the Duke Cancer Institute, Dr. Champ's research has centered on the interaction between diet, exercise and metabolism, assessing whether weight training and functional exercise can help improve overall health and cancer-specific outcomes in patients treated for breast cancer and lymphoma.

"I am thrilled to join such an innovative and patient-centered oncology team at AHN while also having the opportunity to build a new exercise program for cancer survivors," Dr. Champ said. "I am passionate about healthy eating and exercise, and my goal is to give patients the tools they need to take charge of their own health, today and into the future. As clinicians and researchers, I believe we've just scratched the surface of learning how fitness and good nutrition can impact our patients' lives for the better."

According to the National Cancer Institute (NCI), observational studies show strong evidence that higher levels of physical activity are linked to a lower risk of several types of cancer including bladder, breast, colon, endometrial, esophageal, kidney and stomach cancer. Obesity is also a risk factor for numerous cancers and can affect quality of life and the likelihood of a recurrence during survivorship, according to the NCI.

A 2018 report of the American College of Sports Medicine International Multidisciplinary Roundtable on Physical Activity and Cancer Prevention and Control also concluded that all cancer survivors should engage in some physical activity, as there is strong evidence that it can improve quality of life, physical function and cognitive function. Some findings have also raised the possibility that exercise has beneficial effects on survival for patients with breast, colorectal and prostate cancer.

Dr. Champ, a native of Pittsburgh, graduated from the Massachusetts Institute of Technology and received his M.D. degree from Jefferson Medical College of Thomas Jefferson University. He is a National Strength and Conditioning Association Certified Strength and Conditioning Specialist and is board-certified in integrative medicine by the American Board of Integrative and Holistic Medicine, and board-certified in radiation oncology by the American Board of Radiation Oncology. He has published research on a wide variety of topics including ketogenic and calorie-restricted diets for cancer patients.

"Dr. Champ brings to AHN Cancer Institute a unique combination of expertise in radiation oncology and insight into the interaction between fitness, nutrition and cancer," said David L. Bartlett, MD, Chair, AHN Cancer Institute. "His work fits well with our philosophy of treating the whole patient, not just the disease. We are delighted that he has joined our team and look forward to seeing the impact his work will have on our patients' lives."

The fitness program at AGH Suburban will initially be open to a limited number of patients, by physician referral only. More information is available by calling 412-DOCTORS.

About the Allegheny Health Network:

Allegheny Health Network (AHN.org) is an integrated healthcare delivery system serving the greater Western Pennsylvania region. The Network is composed of 14 hospitals, ambulatory surgery centers, Health + Wellness Pavilions, an employed physician organization, home and community-based health services, a research institute, and a group purchasing organization. The Network provides patients with access to a complete spectrum of advanced medical services, including nationally recognized programs for primary and emergency care, trauma care, cardiovascular disease, organ transplantation, cancer care, orthopedic surgery, neurology and neurosurgery, women's health, diabetes, autoimmune disease and more. AHN employs approximately 21,000 people, has more than 2,600 physicians on its medical staff and serves as a clinical campus for Drexel University College of Medicine and the Lake Erie College of Osteopathic Medicine.

SOURCE Allegheny Health Network

Read more here:
New AHN Cancer Institute Recruit Brings Unique Expertise in Benefits of Exercise and Nutrition for Improv - Benzinga

Every year, more than one million women in the United States enter menopause when a woman stops menstruating and hasnt had her period for 12 months in a row. When you think of menopause, hot flashes, insomnia, mood changes, and night sweats may come to mind. But heart disease the No. 1 killer of women, causing 1 in 3 deaths a year, according to the American Heart Association (AHA) should also be high on your list of menopause related health concerns.

Heart disease risk increases with age for both men and women. But there are heart disease risk factors especially associated with ovarian aging, says Chrisandra Shufelt MD, associate director of the Mayo Clinic Center for Womens Health in Jacksonville, Florida, which is the complex process marked by changes in hormone levels that occurs, ending with menopause. Aging ovaries produce less estrogen and follicle-stimulating hormone; a drop in these hormones is linked to heart disease risk.

Heres a rundown of the risks associated with heart disease in women in menopause and what you can do to lower the risk.

Menopause drives detrimental changes in your cholesterol and blood fats, which can lead to artery-clogging atherosclerosis.

According to an AHA Scientific Statement published in Circulation in December 2020 about menopause and cardiovascular disease risk, your total cholesterol and your bad cholesterol (LDL-C and apolipoprotein B levels) may go up and your good cholesterol (HDL) is likely to go down, which is bad news since we need HDL to move out extra cholesterol that our body doesnt need. Having too much cholesterol in your blood can cause the formation of plaque (hardened deposits) in your arteries, and can ultimately lead to a heart attack or stroke.

After age 40, women are more likely to pack on the pounds, especially around the midsection. What changes in menopause that puts our hearts at risk is the shift of where we start to lay down fat, Dr. Shufelt says. Fat around the midsection and vital organs, such as the liver, can increase your risk of heart disease, even if youre at a healthy body weight, according to astudy published in 2021 in Circulation.

Want to know if youre at risk? Get a tape measure. Research shows that postmenopausal women with a body mass index (BMI) estimates body fat by weight and height within normal range and a waist circumference of more than 35 inches are at increased risk of dying from heart disease, compared with women with a normal BMI without midsection body fat. If your waist circumference is more than 35 inches, talk to your doctor about how to optimize this number, which may include diet, exercise, or weight loss surgery, according to the AHA.

In menopause, or even in late premenopause or perimenopause when periods start to skip women are more likely to develop metabolic syndrome, which is a combination of conditions, including excess belly fat, high cholesterol, and elevated blood sugar, according to the AHA statement. In other words, menopause is linked to an increased risk of metabolic syndrome, which puts you at a higher risk for heart disease, diabetes, and stroke.

Depression can take its toll on your heart. Stress and anxiety can reduce blood flow to the heart, causing your heart rate and blood pressure to rise, as well as increase stress hormone levels, like cortisol, which can up your risk for heart disease, according to the American Heart Association.

A landmarkstudy published in 2019 in Menopause, known as the Study of Womens Health Across the Nation (SWAN), which enrolled 3,302 women between age 42 and 52 and followed them for 23 years, reported that depressive symptoms were higher during late peri- and postmenopause than premenopause. In a subset study, the SWAN Mental Health study, women were 2 to 4 times as likely to experience a major depressive episode in menopause or early postmenopause compared with premenopausal women. Still, women who have had a bout of depression before menopause may be more susceptible to having depression again in menopause. According to a study published in 2017 in Medicine & Science in Sports & Exercise, women with a history of depression are 5 times more likely to a have major bout of depression in menopause.

Its important to discuss depression at the time of perimenopause and menopause, Shufelt says. Talk to your doctor if youre feeling persistently sad, anxious, hopeless, irritable, or fatigued. Dont ignore depression symptoms, she cautions. Many effective treatment options are available, including medications and psychotherapy.

Restless sleep is often one of the first symptoms of menopause and perimenopause. Chronic disrupted sleep can be a risk factor for heart disease. When youre sleeping, your blood pressure naturally takes a dip. If you dont get enough sleep, your blood pressure can stay higher for a longer period, according to the Centers for Disease Control and Prevention. High blood pressure above 130/80 mmHg can increase your risk of heart disease and stroke.

Menopause may be the reason for your disrupted sleep, or it could be sleep apnea, the risk of which also rises during menopause and is associated with heart disease risk. If women are having high blood pressure changes, we dont want to say, Oh, this is just menopause. We want to also think about things like sleep apnea, Shufelt says. While having hypertension doesn't necessarily mean you have sleep apnea, it could be worth screening. Talk to your doctor about being evaluated for sleep apnea, especially if your blood pressure is on the rise.

If youre waking up often due to menopause symptoms, such as hot flashes, you should also talk to your doctor about hormone replacement therapy. We dont use estrogen replacement to prevent heart disease, but we do use it to manage bothersome symptoms, Shufelt says. If you cant sleep through the night because youre having night sweats all night, thats also a disruptive symptom. Estrogen patches, in which a low dose of estrogen is applied through the skin, may help ease menopausal symptoms, including disrupted sleep.

You could spend roughly 30 years of your life or more living with menopause, so its important to take hold of your heart health, notes Shufelt. Heres what you can do:

See your doctor regularly. After 50, every woman should have an annual checkup, Shufelt says. Yearly appointments can help you keep track of your numbers like your cholesterol, weight, blood pressure, and blood sugar, and keep those numbers within a healthy range to reduce your heart disease risk.

If youre at high risk for heart disease because of high cholesterol or weight gain, or if heart disease runs in your family, your doctor may recommend more screening tests. People with a family history of heart disease are at higher than average risk of heart disease. For those people, we might use tools to assess their risk, such as a coronary calcium scan, Shufelt says.

In women at higher than average risk for heart disease due to family history, the coronary artery calcium (CAC) test offers a more precise assessment to help guide treatment and medication decisions. The CAC test is an X-ray that takes images of your heart and helps detect and measure calcium-containing plaque in your arteries, which can increase your risk for a heart attack. The scan is a good tool to virtually look at your heart, Shufelt says.

Consider hormone replacement therapy. We dont use estrogen replacement to prevent heart disease, but we do use it in low doses for bothersome menopausal symptoms, such as having night sweats that prevent you from sleeping, Shufelt says.

The latest hormone therapy guidelines from the North American Menopause Society,published in 2022 in Menopause Shufelt was a coauthor no longer recommend using the lowest dose of supplemental hormones for the shortest time for menopause symptom relief. The guidelines now state the appropriate amount of time, Shufelt says, which varies per person. Theres a certain percentage of women who will have troublesome menopausal symptoms for years. Every woman is different, Shufelt says.

If you enter menopause before age 45 (because of chemotherapy, hysterectomy, or premature ovarian insufficiency, a type of early menopause in younger women), hormone replacement therapy is also recommended by the North American Menopause Society. Premature menopause (before age 40) or early menopause (before age 45) without hormone replacement therapy can accelerate your risk of heart disease, Shufelt says.

When you enter menopause at an earlier age, its important to get a dose of estrogen in an amount your body would otherwise naturally produce at this time. These are women who should have estrogen naturally in their bodies, Shufelt says. If youre in premature or early menopause and youre eligible, Shufelt recommends using a dose of estrogen and progesterone through the time of natural menopause, at age 52, to replace what your body would naturally produce.

Keep up the good work (-out). Exercise can lower the risk of heart disease as you age. According to the study from 2017 in Medicine & Sports Science in Sports and Exercise, the lifetime risk of heart disease in women who exercise was about 12 percent lower from age 45 to 85, compared with women in that age group who werent physically active.

The American Heart Association recommends that men and women get moderate exercise 150 minutes or more per week in addition to not smoking, eating a healthy diet, losing weight if you need to, and managing blood pressure, cholesterol and blood sugar. Menopause is an opportunity to know your numbers and look at your lifestyle because exercise and diet are the backbone and the cornerstone of cardiovascular disease prevention, Shufelt says.

More:
5 Signs Your Heart Is Changing During Menopause - Everyday Health

Serena Williams has announced shes retiring. The tennis star has had a long and decorated career, winning 23 grand slams and establishing herself as one of the most well-known professional athletes in the world. Williams, who is 40, joins a host of other professional athletes who have continued to compete well beyond the typical retirement age for athletes which is between 28-32 years of age. Other notable athletes still competing at the highest level of their sport after 40 include English cricketer James Anderson (who is 40) and American surfer Kelly Slater (who is 50).

There are many reasons an athlete may choose to retire from sport, such as injury, illness, fitness or family. But a combination of better training, nutrition and recovery techniques may help explain why a growing number of athletes are competing past what was once considered their prime.

Athletes have a wealth of support systems to help them in their training including their coach, who helps them reach their peak for certain performances and recover between games or competitions.

The old school approach to training consisted of high-intensity exercise to failure or fatigue essentially pushing an athlete until they couldnt do any more during that training session. The main benefit of this approach is that its time-efficient, as the more intense the exercise, the less time is needed to achieve the benefits of training.

But a more structured approach is now favoured by many athletes and coaches. The reason for this shift in training styles is thanks in large part to research over the past 20 years showing burnout and injuries are more common as a result of overtraining caused by high-intensity exercise.

To avoid this, most athletes now use polarised training, which favours moderate-intensity training. Polarised training still improves performance, but with less likelihood of injury or burnout. Athletes may also use concurrent training, which combines both strength and endurance training in the same session. This kind of training is especially useful, considering most types of sports combine both strength and endurance.

Sports scientists and coaches now also understand a lot more about the demands of a sport, so they try to tailor training to target specific weaknesses or strengths in an athletes performance. All of this leads to less overtraining, illness and injury which can help extend an athletes playing life.

We also now know more about the best ways to help an athlete recover.

For example, sleep is now known to be extremely important for an athletes performance. This is because sleep releases human growth hormone, which is important for muscle growth and maintaining muscle mass. This not only allows an athlete to perform at their best, it also helps them be ready for their next training session or competition.

Since the body secretes less human growth hormone as a person ages, ensuring an athlete gets a good nights sleep can be one strategy for helping them avoid this and maintain their athletic performance.

Research also continues to reveal the best approaches for recovery after competition or training. Ice baths are extremely popular now, as these reduce muscle soreness and can help athletes recover more quickly when needed.

In recent years, more athletes are adopting post-exercise recovery such as ice baths or compression garments. However, the research on how useful these techniques are is still mixed. Athletes may also use wearables to track how long it takes their body to recover, which may better guide their training.

Better recovery means athletes are less likely to suffer from fatigue or injuries, which may help them compete longer.

Different diets and supplements can be used to enhance performance and recovery.

For example, probiotics (live microorganisms often found in fermented foods, such as yoghurt or kimchi) have been shown to help improve the absorption of key nutrients associated with immune system and bone health. This could help an athlete recover faster between competitions.

Good nutrition is also key for a long career. Its well known that as we age we need to maintain our muscle mass differently. This may require adjustments to protein intake depending on the changing demands of exercise.

Personalised diets are also being adopted by athletes which may take into account their genetics, immune function and digestive system to ensure theyre eating the best diet for their body and to enhance recovery.

Personalising diets and changing them throughout their career can allow athletes to maintain their health and performance.

An athletes mental health is a big reason many decide to retire from competition.

Read more: Serena Williams: why many female athletes feel pressure to retire after becoming mothers

Research shows that athletes are more likely to experience mental health problems (such as anxiety) during their peak age of performance. But having the right psychological support can prevent mental health problems in athletes, and also give them the right coping mechanisms to deal with the stresses of high level competition. Research even shows making mental health a priority during training and competition is key to continued success.

As we learn more about training, ageing, nutrition and supporting athletes, theres no doubt we will only continue to see more athletes extending their careers. If they continue to enjoy the sport, adapt to change and maximise their health along the way, it seems logical to continue.

View original post here:
Serena Williams: why more athletes are retiring later - The Conversation

High blood pressurealso known as hypertensionand Type 2 diabetes are two of the most common medical conditions in the U.S. Unfortunately, they often occur together. Some research has found that 85% of middle-aged or older adults who have Type 2 diabetes also have hypertension, and both conditions elevate a persons risk for heart disease, stroke, and kidney disease.

These increased risks are significant, and in some cases grave. Researchers have found that people with Type 2 diabetes are up to four times more likely to develop cardiovascular disease than those who dont have the condition. People with diabetes are also twice as likely to die of cardiovascular problems. The leaps in rates of stroke, kidney failure, and other deadly complications are also substantial for people who have both high blood pressure and diabetes.

Why do these conditions so often show up in tandem? Experts are still trying to nail down the precise connections, but they say excess weight may play a part. Many people who have hypertension and Type 2 diabetes also have obesity, and this triumvirate, as some researchers have termed it, is associated with metabolic and endocrine problems that overlap and promote disease. Obesity seems to be fertile soil for both, says Dr. Srinivasan Beddhu, a professor of internal medicine at the University of Utah School of Medicine.

Also, the sheer commonness of hypertension all but ensures that most people with Type 2 diabetes will end up with both diseases. Roughly half of all U.S. adults have hypertension, and that percentage goes up with age. It can develop as early as [ages] 30 to 42, but in most cases, by the time youre in your 50s, its there, says Dr. George Bakris, a professor of medicine at the University of Chicago. Although hypertension often precedes Type 2 diabetes, Bakris says, diabetes is increasingly common in young adults and even children. Its more important than ever to keep an eye out for both conditions, perhaps especially if youre overweight or obese.

Here, experts explain how high blood pressure and Type 2 diabetes cause trouble in combination, as well as how to manage the conditions and reduce their associated risks.

Read More: These New Developments Could Make Living With Type 2 Diabetes More Manageable

Every time a heart beats, it sends blood out into the body via the circulatory system. In between beats, the heart fills with blood. A persons blood pressure refers to two different but related measurements of this cycle. The first, known as systolic blood pressure, is the pressure inside the arteries when the heart beats and pumps out blood. The second measurement, known as diastolic blood pressure, is the pressure inside the arteries when the heart is resting and filling with blood. These two numbers are usually presented together, and they almost always rise and fall in unison. In the U.S., blood-pressure scores higher than 130/80 mm Hg are considered hypertensive.

Bakris says hypertension is often called a silent killer because it may cause no symptoms. Even when a persons blood pressure is dangerously high, the symptoms that develop are so common and nonspecificmeaning they turn up for all sorts of reasonsthat you may not connect them with high blood pressure. Dizziness, headaches, and blurry vision are among these nonspecific symptoms. By the time they set in, a persons blood pressure may have been elevatedand doing damagefor several years. What sort of damage? High blood pressure can stretch or injure your arteries in ways that raise your risk for heart disease, arterial disease, stroke, and other cardiovascular complications. High blood pressure also increases stress on the kidneys and some other organs.

Type 2 diabetes is a medical condition defined by high blood-sugar levels. These high levels are caused by problems related to insulin, which is a hormone that signals to the bodys cells that they need to absorb blood sugar. In people with Type 2 diabetes, the cells become resistant to insulin, meaning they do not properly absorb blood sugar. As with hypertension, the early symptoms of Type 2 diabetesfrequent urination, blurry vision, dramatic hunger spikesmay not raise immediate red flags. If someone isnt staying on top of their doctors appointments, they may not be aware that one or both of these conditions is present.

How do these conditions combine in ways that contribute to health problems? Both affect the small blood vessels, says Dr. Mattias Brunstrom, a hypertension specialist and physician researcher at Umea University in Sweden. Diabetes affects the vessels in ways that make them stiffer, and high blood pressure impairs their function. This stacking of arterial damage helps explain why the combination of the two conditions is associated with cardiovascular problems, including higher rates of heart disease and stroke.

At the same time, both hypertension and Type 2 diabetes may also promote higher-than-normal levels of blood sugar. Elevated blood sugar can damage the cells of the kidneys (as well as the heart and blood vessels). Kidney diseaseand ultimately kidney failureis a common complication among people with both of these conditions. If you have [systolic] blood pressure consistently above 180, within 12 to 15 years, you will be on dialysis, Bakris says, referring to a medical procedure that removes, filters, and returns the blood to someone whose kidneys are no longer up to it. Elevated blood sugar caused by Type 2 diabetes further damages kidney cells, and increases the odds that the kidneys will struggle or fail to perform their job.

Although cardiovascular and renal problems are two of the most common complications, hypertension and Type 2 diabetes can cause or contribute to a wide range of health problemsfrom dementia to blindness. Both affect the vasculature, which can impair the health of any organ system, Brunstrom says.

Fortunately, there are effective ways to manage both conditions and therefore reduce all of these health risks.

Read More: The Truth About Fasting and Type 2 Diabetes

As is the case with most common health conditions, experts say that a combination of lifestyle changes and prescription drugs are often an effective one-two punch for people with both hypertension and Type 2 diabetes.

First, I would say that lifestyle changes are the basics of all disease management, Brunstrom says. He re-emphasizes the strong associations linking hypertension and Type 2 diabetes to obesity, and the role excess weight plays in exacerbating many health complications. Obesity or overweight is a huge driver of both these conditions, so weight management would be very crucial, he says. Diet, exerciseany way you can get your weight down is good.

Even if youre not losing weight, exercise is still beneficial. It increases circulation around the body and improves function of the small vessels, which might get [blood] pressure down, he says. It might also improve the sensitivity to insulin and reduce glucose. Thats all good stuff. Even short of sweaty exercise sessions, spending less time sitting or in a sedentary positionwalking, for example, or doing chores around the house on your feetmay be helpful.

When it comes to eating, Brunstrom highlights the DASH diet, which is endorsed by the National Heart, Lung, and Blood Institute for the management of hypertension. (DASH stands for dietary approaches to stop hypertension.) The DASH diet involves limiting your intake of saturated fats, which are common in red meat and fatty dairy products, and also cutting down on your intake of salt and sugary foods and drinks. Meanwhile, the DASH diet recommends eating lots of fruits and vegetables. Other experts endorse these eating habits. I always tell my patients to eat healthy, which means more fruits and vegetables, less red meat, fewer high-carbohydrate foods, says the University of Utahs Beddhu.

Recently, some researchers have examined the benefits of intermittent fasting plans for the management of Type 2 diabetes. These approaches involve limiting or eliminating all caloric intake for an extended period of timeusually 16 hours or longer. Theres evidence that they may be beneficial. They also appear to be safe for people with early or mild disease. But if you have diabetes and are on medications, these diets can wreak havoc, Bakris says. If you want to try that, you need the help of a physician or accredited diabetes dietitian.

Weight-loss surgery may be a treatment option worth considering. Recent research shows that bariatric surgery has helped both young people and adults get better control of their diabetes and hypertension. In some cases, especially those involving teenagers, weight-loss surgery has removed the need for medications or even eliminated the diseases entirely.

Apart from surgery and lifestyle interventions, experts agree that prescription medications are almost always necessary to manage these diseases. You can reduce your pill burden if youre really good on the lifestyle sideso eating right, reducing sodium intake, exercising regularly, Bakris says. But even on the low end, most people with diabetes and hypertension are going to require four to six medications.

Others agree that pills are pretty much unavoidable. I always compare [taking] them to doing your taxes or brushing your teeth, says Dr. Tom Brouwer, a cardiology resident and researcher at Amsterdam University Medical Centres in the Netherlands. Its not fun, but you need to do it.

In the U.S., medical guidelines recommend that doctors aim to get people with both hypertension and diabetes down to blood-pressure scores below 130/80 mm Hg. Theres some ongoing debate about whether targeting even lower numbers would be beneficial. Brouwer has conducted research in this area, and he says that in many cases hes a proponent of aiming for a systolic BP of 120. If a patient tolerates it, I tend to try to lower their blood pressure all the way to 120, he says.

There are many different drugs used to treat people with both hypertension and Type 2 diabetes. But two of the most popular options are angiotensin-converting enzyme inhibitors and angiotensin II receptor blockers, both of which help relax the arteries and so assist blood flow. Apart from being effective for hypertension, these drugs also help protect the kidneys. Diuretics (drugs that increase urination), as well as beta blockers and calcium channel blockers, are all common treatments.

Read More: People With Diabetes Are More Vulnerable to Heart Disease. How to Reduce the Risk

With these three drugs, an overwhelming majority of patients get to the target blood pressure, Brouwer says.

For those at risk for hypertension, diabetes, or both, experts say that all the lifestyle measures abovea good diet, exercise, and maintaining a healthy weightare among the best ways to lower your risks. By following your doctors drug recommendations and trying to live a healthier life, you can protect yourself from serious complications. I tell patients: you can help yourself, Bakris says. But you have to put in the effort.

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How Diabetes and High Blood Pressure Are Linked - TIME

Hypercholesterolemia occurs when you have high low-density lipoprotein (LDL) cholesterol and low levels of high-density lipoprotein (HDL) cholesterol. Another name for this condition is dyslipidemia.

If youve been diagnosed with hypercholesterolemia, a doctor or healthcare professional will likely recommend lifestyle changes and possibly medications to lower your cholesterol. Making these changes can help lower your risks of health conditions related to hypercholesterolemia such as coronary heart disease or peripheral artery disease.

Lifestyle factors are the most common cause of hypercholesterolemia. However, there are other hypercholesterolemia causes, usually because of genetic changes that can cause your body to develop high cholesterol levels. An example is familial hypercholesterolemia (FH).

FH can cause severely high cholesterol levels, often at a much younger age than what is typical. Doctors will treat most people with FH with the same cholesterol-lowering medications as those with lifestyle-related hypercholesterolemia.

However, if you have severely high cholesterol levels because of a genetic condition (sometimes even greater than 500 milligrams per deciliter), a doctor may recommend a treatment called lipoprotein apheresis. This treatment involves starting an IV and connecting it to a machine that cleanses your blood of excess cholesterol.

Hypercholesterolemia treatments typically involve a combination of lifestyle changes and medications to lower cholesterol. Your healthcare professionals recommendations will probably depend upon how high your cholesterol levels are and if you have other risk factors for heart disease such as obesity or diabetes.

If youre at high risk, a doctor will likely recommend taking medications to lower your cholesterol.

Its important to keep in mind that these are just general guidelines. A doctor will always have the most reasoned information on your condition and the best way to treat it.

Lifestyle changes, such as exercise and quitting smoking, can help lower high cholesterol levels. So can making dietary changes. These lifestyle changes can be especially important in treating high cholesterol in children.

Choosing fresh foods in favor of preprepared foods can help lower your LDL cholesterol levels.

Diet approaches to try include:

Diet approaches to avoid include:

If you have hypercholesterolemia, aim to keep your dietary cholesterol intake to fewer than 200 mg per day. The average daily cholesterol intake for adults is 293 mg per day.

Many medications commonly used to treat high cholesterol arent safe for use in pregnancy. The medications that have potentially harmful effects on a baby include:

You can, however, take bile acid sequestrants to lower cholesterol when youre pregnant. These medications keep your stomach from absorbing the bile acid that your liver needs to make cholesterol. Because they block a body process and arent absorbed into the bloodstream, bile acid sequestrants are safe for pregnancy.

If youre expecting and have high cholesterol or your cholesterol increases while pregnant, talk with a doctor about safe treatment approaches.

Whether or not hypercholesterolemia is curable depends on why you have the condition in the first place. Genetic conditions that result in hypercholesterolemia are generally treatable but not curable.

If your hypercholesterolemia is lifestyle-related, its possible that the lifestyle changes you continue to implement could cure your high cholesterol. However, some people require medication therapies that will continue to treat high cholesterol.

Hypercholesterolemia treatments primarily include lifestyle changes and medications. Each of these treatments helps to improve your heart health and lowers the risks of experiencing a heart attack or stroke.

Ask a doctor how often you should have your cholesterol checked and how you can treat high cholesterol if you have it. Make sure to let a doctor know if you have any family history of hypercholesterolemia or high cholesterol.

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Hypercholesterolemia Treatment: Diet, Medications, and More - Healthline

Not only is Helen Mirren performing in White Bird, other current projects include: Golda, based on the "Iron Lady of Israel", Golda Meir, set to be released in 2023; Shazam: Fury Of The Gods (December 21, 2022); and Fast X, and 1923 both productions are coming out next year. Showing no signs of slowing down, even a decade on from the UK's legal retirement age (66), what's Mirren's advice on remaining agile in older life? "My advice is to work from the inside out," said Mirren. "First of all, take control of your diet and find one that makes you feel good."

While she wouldn't turn down a trip to the fish and chip shop, Mirren is aware that "what youre putting inside your body does influence how you feel about yourself".

"The next thing is exercise," added Mirren, "which doesnt mean joining expensive gyms."

The Oscar award-winning actress continued: "Im a big believer in the Canadian Air Force womens exercise regime, which is 12 minutes.

"It is an exercise regime that starts from very low and easy, then if you follow it through, it can become quite difficult.

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"I've never gotten past the second level, but its a nice little exercise programme. Nothing extreme, but you need to do it every day."

In the candid interview with Vogue, Mirren stated: "Its all to do with taking control of yourself."

Canadian Air Force womens exercise regime

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How to have a better diet

The NHS advises women to eat around 2,000 calories per day; men can eat 2,500 calories.

Up to a third of the dinner plate, for example, should include a form of starchy carbohydrate; preferably one that is wholegrain.

Starchy carbohydrates:

Potatoes with the skins on

Brown rice

Wholewheat pasta

Cereals

Bread.

Aim for five portions of fruit and vegetables daily; to make this easier, you could add three different varieties of fruit to muesli in the morning.

An example could be muesli topped with blueberries, strawberries, and bananas.

The NHS advises women to eat around 2,000 calories per day; men can eat 2,500 calories.

Up to a third of the dinner plate, for example, should include a form of starchy carbohydrate; preferably one that is wholegrain.

Starchy carbohydrates:

Aim for five portions of fruit and vegetables daily; to make this easier, you could add three different varieties of fruit to muesli in the morning.

An example could be muesli topped with blueberries, strawberries, and bananas.

"A 150ml glass of fruit juice, vegetable juice or smoothie also counts as one portion," the NHS certifies.

However, you are recommended to only enjoy one glass, as any more will not count towards your five-a-day; furthermore, it could be sugary and damage your teeth.

In addition to eating more high-fibre carbohydrates, fruits and vegetables, you also need to cut down on saturated fats.

Eat less:

Sugary foods should also be minimised, which include:

Hailed as the "miracle cure" for numerous ailments, committing to daily movement can decrease the risk of disease.

Examples include: coronary heart disease, type 2 diabetes, strokes, heart attack, and high cholesterol.

As for Mirren, by taking part in numerous productions and having to move around the set she will be on her feet.

Just by standing more, walking around, and doing daily chores could contribute to daily exercise.

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Helen Mirren, 77, 'big believer' of Canadian Air Force womens exercise regime to stay fit - Express