SUMMER 2016
HEALTH & HAPPINESS 4 You
What to do to prevent stroke Alcohol and cancer link Visit nature to improve mental health and lower blood pressure
11 steps to soothe heartburn
Preventing a fall
Are we hiding our calorie consumption? Many of us like to believe that we are not over-weight, though the truth may be on the opposite side of this belief. This kind of self-deception is quite common when it comes to cultivating good health and happiness habits. And when it emerges as a national trend the national policy makers have some real concerns. Over the years several official surveys, including the National Diet and Nutrition Survey and the Living Costs and Food Survey, have been suggesting a decline in the amount of food people eat and buy. This should have resulted in lower obesity rates, but obesity rates in the UK continue to rise. Now a government policy group, Behavioural Insight Team (BIT) has found that Britons are under-reporting their daily calorie consumption - potentially misleading policymakers attempting to curb obesity. The BIT points to scientific and economic data showing people eat 3,000 calories, compared to the 2,000 reported in official surveys. It says this could explain rising obesity levels, despite decades of surveys saying people are eating less.
Vijay Rana Editor, Health & Happiness 4 You
Want this magazine delivered to your home
Many readers have asked us to post this magazine to their home address. To cover postage costs, please send a yearly subscription of ÂŁ10 with your full address to: H&H 4 YOU, 1 Stucley Road, Hounslow, TW5 0TN Please send a cheque payable to 'Ajivan Health' Name:................................................................................... Address:................................................................................ ............................................................................................... ..................................Post Code............................................. Tel.No.................................................................................... Email.................................................................................... i20
CONTENTS Summer 2016, Issue 20 5 - Stroke is preventable 7 - Attend religious service for longer life 8 - Yoga helps in Type 2 Diabetes 9 - Alcohol causes seven types of cancer 10 - Preventing a fall 12 - Meditation improves memory and immunity 13 - Visit nature for improved mental health 14 - Rewarding kids with food may lead to emotional eating 15 - Plant proteins are better than meat proteins 16 - Being nice to your neighbour to improve your health 17 - 11 steps to cool heartburn 18 - Are you always hungary?
How to get in touch Editor: editor@ajivan.com Advertising enquiries: sales@ajivan.com Subscription enquiries:
info@ajivan.com Tel: 07850 374 595 Website: www.healthandhappiness4you.com HEALTH & HAPPINESS 4 YOU is a voluntary group dedicated to spreading the message of positive health and wellbeing. Disclaimer: The information available in this magazine is for general awareness only. It is NOT a substitute for the knowledge and judgment of qualified medical experts. We make no warranty as to the accuracy, reliability or completeness of this information. Should you have any medical condition, you are strongly advised to consult a qualified health care professional. Views expressed by our contributors are their own and we take no responsibility for their views.
Stroke is preventable
Global study shows 10 risk factors are same worldwide, with regional variation
confirmed the ten modifiable risk factors associated with Ten risk factors that can be modified are responsible for nine of 10 strokes worldwide, but the ranking of those 90% of stroke cases in all regions, young and older and in factors vary regionally, says a study led by researchers of men and women. The study also confirms that hypertension is the most important modifiable risk factor the Population Health Research Institute (PHRI) of in all regions, and the key target in reducing the burden of McMaster University. stroke globally." Prevention of stroke is a major public health priority, The investigators looked at the different risk factors, but the variation by region should influence the development of strategies for reducing stroke risk, say the and determined the proportion of strokes which would be cut if the risk factor authors of the study disappeared. published in The STROKE RISK FACTORS: However, the Lancet. The number of strokes would be practically cut in half importance of some Stroke is a leading (48%) if hypertension was eliminated; trimmed by more risk factors appeared cause of death and to vary by region. disability, than a third (36%) if people were physically active; and For example, the particularly in lowshaved by almost one fifth (19%) if they had better diets. importance of income and middleIn addition, this proportion was cut back by 12% if hypertension ranged income countries. smoking was eliminated; 9% for cardiac (heart) causes, from practically The two major types 4% for diabetes, 6% for alcohol intake, 6% for stress, and 40% in Western of stroke include ischemic stroke 27% for lipids (the study used apolipoproteins, which was Europe, North America, and caused by blood found to be a better predictor of stroke than total Australia to 60% in clots, which cholesterol). Southeast Asia. The accounts for 85% of risk of alcohol was strokes, and lowest in Western Europe, North America and Australia haemorrhagic stroke or bleeding into the brain, which but highest in Africa and south Asia, while the potential accounts for 15% of strokes. impact of physical inactivity was highest in China. The study led by Dr. Martin O'Donnell and Dr. Salim They said the key messages from the study were that Yusuf of the Population Health Research Institute at McMaster and collaborators from 32 countries. The study stroke is a highly preventable disease globally, regardless identified ten modifiable risk factors for stroke in 26,000 of age and sex; that the relative importance of modifiable risk factors means there should be development of participants from 32 countries. regional or ethnic-specific primary prevention O'Donnell, a principal investigator for the PHRI and programmes. professor of translational medicine at HRB-Clinical 5 HEALTH & HAPPINESS 4 YOU Research Facility, NUI Galway, said, "We have
A premier brand for finest quality nuts & fruits Research suggests if eaten in moderation nuts, low in saturated fats and rich in anti-oxidants could help lower cholesterol.
Order now: 020 88431970
Ginni Enterprises Ltd 4 Gladstone Road, Middlesex, UB2 5BB, info@ginnis.co.uk; www.ginnis.co.uk
Attending religious services linked to longer lives
Although religious observance is declining in the United States, about 40% of American women still attend services regularly, according to a survey by the Pew Research Center. Many short-term studies over the years have indicated that practicing a religion may have a positive impact on health, but the results have been questioned. Could it be that people who regularly attend churches, synagogues, or mosques are able to because they are healthier to begin with? A team from Harvard T.H. Chan School of Public Health decided to address that question with data from the 115,000-woman Nurses' Health Study by analyzing women's religious attendance and health over 16 years—a number large enough and a period long enough to rule out the possibility that only the healthy were churchgoers. The researchers analyzed data from questionnaires completed every four years from 1996 to 2012. Among 74,534 women who responded, 14,158 said they attended religious services more than once per week, 30,401 attended once per week, 12,103 attended less than once
Build Muscle Strength:
per week, and 17,872 never attended. Over 16 years there were 13,537 deaths, including 2,721 from cardiovascular disease and 4,479 from cancer. When the researchers matched deaths with reported religious attendance, they found that women who attended religious services more than once per week had a 33% lower risk of dying during the 16 years of follow-up compared with women who never attended religious services. Women who attended services weekly had a 26% lower risk, and those who attended services less than weekly had a 13% lower risk. The researchers also found that women who went to services regularly had lower rates of smoking and depression and were more likely to have strong social support than those who didn't. The researchers acknowledged that going to services is only one way to measure spirituality and suggested that further research examine other spiritual practices, such as meditation. The study was published online May 16, 2016, by JAMA Internal Medicine.
Building muscle isn't just for individuals into fitness as a hobby. Muscle strength is crucial for good health. Strong muscles strengthen bones, control blood sugar, improve cholesterol levels, maintain a healthy weight, reduce joint pain, and fight mild depression.
Yoga could have health benefits for adults with type 2 diabetes Scientists at Donghua University in Shanghai, China, investigated if yoga could be effective in type 2 diabetes adults. To do this, they conducted a meta-analysis of 12 randomised trials. The trials took place between 1992 and 2014 and involved 864 patients with type 2 diabetes. All the participants were assigned to yoga therapy with or without other treatments. Lead author Jie Cui, MD, MSc and colleagues were primarily investigating how yoga affected fasting blood glucose, but secondary outcomes included HbA1c, total cholesterol, triglyceride levels and postprandial blood glucose. Participants taking yoga therapy had lower levels of all these markers. The only health marker that increased slightly was HDL cholesterol, but higher HDL levels are also beneficial. "Based on the evidence, yoga significantly reduces fasting blood
glucose levels and alters other significant clinical outcomes in patients with type 2 diabetes," said the researchers. Some diversity was observed during the analyses of fasting blood glucose and HbA1c, and these findings existed even after sensitivity and subgroup analyses were excluded. The researchers suggested this heterogeneity could either be due to clinical and methodological differences or differences in diet and lifestyle between participants. "These results support the idea that yoga-based training is a possible alternative exercise for type 2 diabetes management," the researchers added. While yoga therapy could indeed benefit people with type 2 diabetes, it should not be used to replace any parts of your current exercise regimen. The study was published online in the Journal of Diabetes Investigation.
Listening to Mozart Helps Blood Pressure, No Effect From ABBA A group of German researchers recently released findings concluding that listening to Mozart can help to lower blood pressure and heart rate. Applying an experiment wherein 60 test subjects' responses to the music of classical composers Mozart and Strauss were compared to the sounds of Swedish pop group ABBA, the scientists found that the classical selections lowered systolic blood pressure in participants. "No substantial effect" on blood pressure was observed from the candidates listening to the Swedish pop group ABBA. A head researcher of the study summed up the scientific findings: "It has been known for centuries that music has an effect on human beings. In antiquity, music was used to improve performance in athletes during the Olympic Games," said lead author Hans-Joachim Trappe, of Ruhr University, Germany. It comes as no surprise that the researchers chose the music of Wolfgang Amadeus Mozart for the study, as he is perhaps the most influential composer of the Classical era. The author of over 600 revered musical works, he is still one of the most popular symphonists among classical music fans today.
Alcohol causes seven types of cancer A new paper in the journal Addiction suggests that alcohol is not only linked to, but may actually cause, seven different types of cancer. But as always, the dose makes the poison. The review looked at a number of longterm studies including the World Cancer Research Fund/American Institute for Cancer Research, the International Agency for Research on Cancer, and the Global Burden of Disease Alcohol Group. Lead researcher Jennie Connor of the University of Otago in New Zealand found that drinking
alcohol was routinely linked to cancer of the oropharynx, larynx, oesophagus, liver, colon, rectum and, in women, the breast.
“There is strong evidence that alcohol causes cancer at seven sites, and probably others,” says Connor. It’s important to point out that the study doesn’t actually “prove” that alcohol causes cancer, but Connor argues that the whole body of literature taken together gets about as close to showing causation as one can, without randomly assigning people to drink alcohol or abstain over the course of their lifetimes. The biological mechanisms behind the connection aren’t completely mapped out, but there are some good bets. One mechanism, at least for cancers of mouth, pharynx, larynx, oesophagus and liver, may be due to DNA damage from acetaldehyde, a metabolic component of alcohol and a carcinogen. In other cases, compounds in alcohol may also facilitate entry of other types of carcinogens, like those from tobacco, into the mucosal cells that line the upper digestive tract. And for breast cancer, alcohol is known to increase levels of reproductive hormones, like estrogen, which can increase cell division and increase cancer risk. It’s hard to know what to do when some studies have
suggested that a little alcohol is healthy, and some experts have even recommended that abstinent people have a drink at dinner to reap these benefits. Others, though, have done the opposite, recommending that we limit alcohol pretty drastically. Just last month a study found that even light levels of drinking increased the risk of breast cancer. And it’s studies like these that have prompted Britain (not the U.S. so far) to reduce its recommendations for an upper limit of alcohol consumption. And though the research outlined here will certainly lend weight to that argument, the matter is far from settled. “Ongoing research will elucidate mechanisms more clearly and increase confidence in the epidemiology,” says Connor. “At the same time there will be orchestrated attempts to discredit the science and the researchers, and to confuse the public. The stakes are high for alcohol industries when there is no argument, on current evidence, for a safe level of drinking with respect to cancer.” While science and industry are ducking it out, it may be wise to cut back a bit, depending on your usual intake. It used to be that drinking moderately seemed like the safe bet–but in recent years, the research suggests, we may have to go a little lower. Drinking lightly, or even sparingly, may be the new normal, at least if we look at the science. But the beverage industry may not be ready to hear that. 9 HEALTH & HAPPINESS 4 YOU
Preventing a fall Falls are a common, but often overlooked, cause of injury. Around one in three adults over 65 who live at home will have at least one fall a year, and about half of these will have more frequent falls. Most falls don't result in serious injury. However, there's always a risk that a fall could lead to broken bones, and it can cause the person to lose confidence, become withdrawn and feel as if they've lost their independence. What should I do if I fall? If you have a fall, it's important to keep calm. If you're not hurt and you feel strong enough to get up, don't get up quickly. Roll onto your hands and knees and look for a stable piece of furniture, such as a chair or bed. Hold on to the furniture with both hands to support yourself and, when you feel ready, slowly get up. Sit down and rest for a while before carrying on with your daily activities. If you're hurt or unable to get up, try to get someone's attention by calling out for help. If possible, crawl to a telephone and dial 999 to request an ambulance. The natural ageing process means that older people have an increased risk of having a fall. In the UK, falls are the most common cause of injury related deaths in people over the age of 75. A fall is also more likely to happen when: • • • • •
hormonal changes that occur during the menopause.
Preventing a fall
There are several measures you can take to help prevent a fall. Simple everyday measures around the home include: • • •
using non-slip mats in the bathroom mopping up spills to prevent wet, slippery floors getting help lifting or moving items that are heavy or difficult to lift
Removing clutter and ensuring all areas of the home are well lit can also help to prevent falls. The charity Age UK has advice about how to make tasks easier around the home. Healthcare professionals take falls in older people very seriously, because of the huge consequences they can the floor is wet or recently polished, such as have for the health and wellbeing of this group. As a in the bathroom result, there's a great deal of help and support available the lighting in the room is dim for older people, and it's worth asking your GP about the rugs or carpets aren't properly secured various options. the person is reaching for storage areas, such as Your GP may carry out some simple tests to check your a cupboard, or is going down stairs balance. They can also review any medicines you're the person is rushing to get to the toilet during the taking, in case their side effects may increase your risk of day or at night falling. Your GP may also recommend:
Another common cause of falls, particularly among older men, is falling from a ladder while carrying out home maintenance work. In older people, falls can be particularly problematic because osteoporosis is a fairly common problem. Osteoporosis can develop in both men and women, particularly in people who smoke, drink excessive amounts of alcohol, take steroid medication or have a family history of hip fractures. However, older women are most at risk, because it's often associated with the
• • •
•
having a sight test if you're having problems with your vision, even if you already wear glasses having an electrocardiogram (ECG) and checking your blood pressure while lying and standing requesting a home hazard assessment, where a healthcare professional visits your home to identify potential hazards and offer advice doing exercises to improve your strength and balance. 10 HEALTH & HAPPINESS 4 YOU
Body-mind meditation boosts attention, memory, creativity, immune function, self-control and school performance As few as five sessions can make a noticeable difference for participants. Meditation has long been promoted as a way to feel more at peace. But research from a Texas Tech University faculty member shows it can significantly improve attention, working memory, creativity, immune function, emotional regulation, self-control, cognitive and school performance and healthy habits while reducing stress. Yi-Yuan Tang, the presidential endowed chair in neuroscience and a professor in the Department of Psychological Sciences, has developed a novel method of mindfulness meditation called Integrative Body-Mind Training (IBMT). “Meditation encompasses a family of complex practices that includes mindfulness meditation, mantra meditation, yoga, tai chi and chi gong,” Tang said. “Of these practices, mindfulness meditation — often described as nonjudgmental attention to present-moment experiences — has received most attention in neuroscience research over the past two decades. For example, when we observe our thoughts or emotions in the mind, we are often involved in them. With IBMT practice, you distance your thoughts or emotions and realize they are not you, then you see the reality in an insightful and different way. Mindfulness helps you be aware of these mental processes at the present, and you just observe without judgment of these activities.” IBMT avoids struggles to control thought, relying instead on a state of restful alertness that allows for a high degree of body-mind awareness while receiving instructions from a qualified coach, who provides bodyadjustment guidance, mental imagery and other techniques while soothing music plays in the background.
Thought control is achieved gradually through posture, relaxation, body-mind harmony and balance. “IBMT works by brain (central nervous system) and body (autonomic nervous system) interaction – IBMT coaches help participants to change both body and mind states to achieve a meditative state; this is why participating in just five 20-minute sessions of IBMT has shown increased attention, relaxation, calmness, bodymind awareness and brain activity,” Tang said. “Most participants notice a significant decrease in daily stress, anxiety, depression, anger and fatigue. Additionally, IBMT participants show an overall improvement in emotional and cognitive performance as well as improved social behaviour.” Tang says the specific parts of the brain most affected by IBMT – the anterior cingulate cortex and adjacent medial prefrontal cortex – are mainly involved in selfcontrol ability. “Deficits in self-control have been shown in mental disorders such as attention deficit hyperactivity disorder, addictions, mood disorders and post-traumatic stress disorder,” Tang said. “Since IBMT could improve selfcontrol effectively, it may help prevent and treat mental disorders. In the education field, since IBMT improves attention, cognitive performance and self-control, it could help those with ADHD or learning difficulties to improve academic performance and school behaviour.” The next step in Tang’s research will be to conduct large-scale longitudinal studies to more fully understand brain-body mechanisms of mindfulness and their applications. 12 HEALTH & HAPPINESS 4 YOU
Want to improve mental health and lower blood pressure? Visit a park and spend time with nature
People who visit parks for 30 minutes or more each week UQ CEED researcher Associate Professor Richard Fuller said the research could transform the way people viewed are much less likely to have high blood pressure or poor urban parks. "We’ve known for a long time that visiting mental health than those who don’t, according to new parks is good for our health, but we are now beginning to research by Australian and UK environmental scientists. A study led by The University of Queensland (UQ) and establish exactly how much time we need to spend in parks to gain these benefits," he said. the ARC Centre of Excellence for Environmental The fresh air could be one factor, since air pollution Decisions (CEED) suggests people might need a has been linked to a minimum “dose of higher risk for heart nature”. attacks, but since the Lead researcher Dr study participants lived Danielle Shanahan - Figures from Public Health England in November 2014 in cities (and therefore said parks offered revealed that diseases caused by high blood pressure are were also being health benefits estimated to cost the NHS over £2 billion every year. exposed to air including reduced - Over 5 million people are unaware they have high blood pollution), that likely risks of developing pressure yet it affects more than 1 in 4 adults and is one of isn’t the only driver. heart disease, stress, the biggest risk factors for premature death and disability Scientists think stress anxiety and in England. reduction also plays a depression. - High blood pressure can lead to diseases including heart part. “Nature is “If everyone visited disease, stroke, vascular dementia and chronic kidney undemanding,” says their local parks for disease. High blood pressure, which can often be Shanahan. “It requires half an hour each week prevented or controlled through lifestyle changes, effortless attention to there would be 7% accounts for 12% of all visits to GPs in England. look at the leaves of a fewer cases of tree, unlike the constant emails at work or the chores at depression and 9% fewer cases of high blood pressure,” home.” she said. Trees’ natural fragrance may also play a role, as some “Given that the societal costs of depression alone in studies have shown that phytoncides lower blood pressure Australia are estimated at $A12.6 billion a year, savings to public health budgets across all health outcomes could by quelling the body’s fight-or-flight response, which stresses the body. be immense,” she said.
High Blood Pressure
13 HEALTH & HAPPINESS 4 YOU
Rewarding children with food leads to emotional eating Parents, who use food as a reward or a treat, could be unintentionally teaching their children to rely on food to deal with their emotions. These children may be more likely to ‘emotionally eat’ later in childhood. These are the conclusions of a study of parents and their children carried out by Dr Claire Farrow from Aston University and her colleagues at Loughborough and Birmingham universities. The study looked at how parents used food and the different feeding practices that they regularly used with children when they were aged three-tofive. The researchers then followed the children up when they were aged 5-7 to explore whether earlier feeding practices influenced the development of emotional eating in the children. The researchers assessed how likely the children were to eat snack foods, or play with toys, when they were not hungry but were mildly stressed. The results showed that children were much more likely to emotionally eat at ages 5-7 if their parents had reported using more food as a reward and were overtly controlling with foods when the children were younger. With the high levels of obesity in children, and its associated health risks being increasingly evident at a younger age, understanding why certain people turn to particular types of food at times of stress or anxiety could help in encouraging healthier eating practices.
Dr Claire Farrow, Senior Lecturer in Psychology at Aston University, says, "As a parent, there is often a natural instinct to try and protect our young children from eating ‘bad’ foods: those high in fat, sugar or salt. Instead we often use these food types as a treat or a reward or even as a response to ease pain if children are upset. The evidence from our initial research shows that in doing this, we may be teaching children to use these foods to cope with their different emotions, and in turn unintentionally teaching them to emotionally eat later in life.” More research needs to be done to identify the significance of these findings on eating patterns longterm, but early indications are that the relationship children have with food is often formed early in life, and in part is informed by the ways that children are fed and taught to use food. Dr Farrow concludes, "Often when people “emotionally eat” they are using high calorie, high fat, energy dense foods which are not conducive to health. Learning more about how we can teach children to manage their food intake in a healthy way can help us to develop best practice advice and guidelines for families and those involved in feeding children." Ravneet Sawhne is the Director/Proprietor of Little Cherubs Day Nursery
www.littlecherubshounslow.co.uk 36 Springwell Road Hounslow TW5 9E
www.littlecherubschiswick.co.uk Edmunds House Colonial Drive Chiswick W4 5HA
Your blood sugar for diagnosing diabetes Plasma glucose test
Normal
Prediabetes
Diabetes
Random
Below 11.1 mmol/l Below 200 mg/dl
N/A
11.1 mmol/l or more 200 mg/dl or more
Fasting
Below 6.1 mmol/l Below 108 mg/dl
6.1 to 6.9 mmol/l 108 to 125 mg/dl
7.0 mmol/l or more 126 mg/dl or more
2 hour post-prandial
Below 7.8 mmol/l Below 140 mg/dl
7.8 to 11.0 mmol/l 140 to 199 mg/dl
11.1 mmol/l or more 200 mg/dl or more
Use plant proteins, instead of meat proteins, for longer life People should aim to get more protein from vegetable sources rather than meat, to boost life expectancy, a study has suggested. The largest study to examine the effects of different sources of dietary protein found that a high intake of proteins from animal sources -- particularly processed and unprocessed red meats -- was associated with a higher mortality rate, while a high intake of protein from plant sources was associated with a lower risk of death. US researchers, writing in JAMA Internal Medicine, looked at 30 years' of diet data for 130,000 people. The analysis suggested that for every 3% increase in calories from plant protein, the risk of death from any cause during the period studied was reduced by 10%. It was also associated with a 12% lower risk of death from heart disease. ďƒ˜ Plant based proteins are found in But increasing the animal protein share of cereals, beans, nuts, lentils, soya, pasta calories by 10% led to a 2% higher risk of all-cause death and an 8% greater chance of and bread. dying from a heart problem. ďƒ˜ Animal proteins include meat, fish, eggs The associations were stronger in people with another risk factor, such as obesity, and dairy products smoking, drinking heavily or not exercising a lot. underlying the different effects of plant and animal In the study, lifestyle and medical information was proteins - along with different sources of animal proteins collected every two years, and people filled in a questionnaire - about exactly what they had eaten over the on overall health." Dr Ian Johnson, a nutrition researcher and emeritus previous year - every four years. fellow at the Institute of Food Research (IFR), said, "This Altogether, there were more than 36,000 deaths interesting and robust work seems to support the growing almost 9,000 from cardiovascular disease, about 13,000 consensus that diets based largely on plant foods are from cancer and about 14,000 from other causes. Mingyang Song, from Massachusetts General Hospital, better for long-term health than diets containing large who worked on the study, said, "Our findings suggest that quantities of meat and dairy products, but it tells us little about mechanism. people should consider eating more plant proteins than "It is far from clear whether plant proteins are animal proteins, and when they do choose among sources protective or animal proteins are detrimental to health, or of animal protein, fish and chicken are probably better whether these protein levels are simply markers for choices. something else." "Future studies should examine the mechanisms
What to do if you are sitting for over 8 hours a day
Research published in Lancet says millions of people around the globe, who are sitting for over 8 hours a day, might be facing serious issues of life and death. Prolonged sitting could be as damaging to your health as smoking. To avoid the harmful effects of prolonged sitting they should make a concerted effort to exercise between 60 to 75 minutes a day. This sounds like a lot of exercise. But, the good news is, you can break your total exercise into smaller doses that fit into your daily routine by doing things such as walking or biking to work, taking the stairs as opposed to the escalator or elevator, etc.
Be nice to your neighbours, it could improve your health Are people in your neighbourhood friendly? Is there someone to call on in an emergency? Do you feel part of the area? If your answers are yes, it may be good for more than your immediate well-being. A tight-knit neighbourhood community could also have a bearing on your health in later life. For a recent study, researchers looked at the relationship between "perceived social cohesion" (how people feel about a neighborhood) and the incidence of stroke, and found that there was a big difference in places where residents viewed their area in a favourable light. In fact, social cohesion seemed to be a more important factor than smoking, exercise levels, or depression in predicting whether someone would suffer a stroke. The effect was approximately equivalent to people who were current smokers versus never-smokers. The authors asked 6,740 people over the age of 50 questions like those above. They then tracked the health of the respondents over four years, including who went on to have a stroke (265 respondents had them). In analyzing the statistics, the researchers controlled for other differences among the subjects, like gender, other chronic illnesses, and wealth. "Those who reported having the highest perceived neighbourhood social cohesion had a 48% reduced risk of stroke compared to those reporting the lowest perceived neighbourhood social cohesion," says Eric Kim, a doctoral student at the University of Michigan, who led the study. "In our statistical models, this effect was approximately equivalent to people who were current smokers versus never-smokers." Kim adds: "Our research suggests that perceived neighbourhood social cohesion shows a protective effect above and beyond traditional stroke risk factors, psychological factors, and individual-level social
engagement." According to the Stroke Association figures published in January 2016, stroke occurs 152,000 a year that is one every 3 minutes 27 seconds. By the age of 75 one in five women and one in six men would have a stroke. Black and South Asian people could have stroke at a younger age. About 800,000 people suffer a stroke annually in the U.S., leading to health care costs totalling $25.2 billion. Kim was inspired to do the study, which was published in the journal Social Science & Medicine, by an NPR piece about tight-knit communities being better able to survive crises. It suggested that social systems could be as important as physical systems in the wake of hurricanes and heat waves. Kim says health discussions tend to prioritize personal factors, like how much we exercise and what we eat. But one's outside environment, from levels of noise and litter, to the incidence of street violence, can also be important. We might be "detracting focus and responsibility away from stressors and resilience factors originating at higher levels, such as the neighbourhood," he says.
Sayee Koncepts Ltd
Professional consultancy to develop your selling skills Improving your business communications Evolving your branding and marketing strategies Helping businesses to grow Corporate Office Regents Pavilion, 4 Summerhouse Road, Moulton Park Industrial Estate Northampton, NN3 6BJ, Tel: 0160 446 2327, Email: info@sayeekoncepts.co.uk
11 steps to cool heartburn Heartburn, that uncomfortable burning sensation that radiates up the middle of the chest, is the most common digestive malady. It's the result of a condition known as gastroesophageal reflux disease (GERD), often called acid reflux, in which stomach acid leaks upward from the stomach into the oesophagus. While heartburn should not be ignored, there are many stomach-soothing steps you can try before going to a doctor. These can help cool your symptoms and prevent bigger problems later on. 1. Eat smaller meals, but more often. A full stomach puts pressure on the lower oesophageal sphincter (LES), a valve-like muscle that keeps stomach acid from backing up into the oesophagus. 2. Eat in a slow, relaxed manner. Wolfing down your food fills your stomach faster, putting more pressure on the LES. 3. Remain upright after meals. Lying down increases pressure on the LES, which makes acid reflux more likely. 4. Avoid late-night eating. Eating a meal or snack within three hours of lying down to sleep can worsen reflux and heartburn symptoms. Leave enough time for the stomach to clear out. 5. Don't exercise immediately after meals. Give your stomach time to empty; wait a couple of hours after eating before exercising. 6. Tilt your torso with a bed wedge. Raising your torso up a bit with a wedge-shaped cushion reduces the pressure on the LES and may ease night time heartburn. Wedges are available from
medical supply companies. Don't just prop your head and shoulders up with pillows, which can actually worsen reflux. 7. Stay away from carbonated beverages. They cause belching, which promotes reflux of stomach acid. 8. Find the foods that trigger your symptoms and avoid them. Some foods and drinks increase acid secretion, delay stomach emptying, or loosen the LES — conditions that set the stage for heartburn. Common offenders include fatty foods, spicy foods, tomatoes, garlic, milk, coffee, tea, cola, peppermint, and chocolate. 9. Chew sugarless gum after a meal. Chewing gum promotes salivation, which neutralizes acid, soothes the oesophagus, and washes acid back down to the stomach. Avoid peppermint flavours, which may trigger heartburn. 10. Check your medications. Ask your doctor or pharmacist if any of the medications you take could worsen acid reflux or inflame the oesophagus. For example, tricyclic antidepressants such as amitriptyline loosen the LES and tetracyclines such as doxycycline can cause oesophageal inflammation. 11. Lose weight if you need to. Being overweight puts more pressure on the stomach (and the LES). If none of these work talk with your doctor. For more on relieving heartburn and treating a sensitive gut, buy The Sensitive Gut, a Special Health Report from Harvard Medical School.
Are you always hungry?
Dr. David Ludwig of Harvard university and author of the recent book Always Hungry? says that many popular processed carbs such as white bread, white rice, potato products, sugar-sweetened beverages, prepared breakfast cereals, cookies and chips "confuse your body’s natural hunger-control systems, which usually work really well when you’re eating slowly digesting foods,” he says. Unlike healthy fat- and fiber-rich foods—the Greek yogurts and leafy green vegetables and legumes that calmly stroll through your digestive system—processed carbs move through your gut like it’s a Slip’N Slide. These snack foods, sweets, sugary drinks and other processed goodies make up 61% of average American shopping cart. And your body’s reaction to these quick-
digesting foods is to release large amounts of insulin into your bloodstream in order to normalize your surging blood sugar levels. Like a cattle rancher, insulin herds sugar and the other calories from your meal into storage, which usually means your fat cells. This not only promotes weight gain, but it also tricks your body into believing you need more energy to satisfy your body’s needs, which in turn causes your hunger to rebound rapidly. So what can you do about it? For starters, ditch those highly processed foods in favor of the healthy, fatty, fiber and protein-rich foods. Research suggests mindfulness meditation, a brisk walk, exercise and keeping food out of sight can also help knock down your incessant cravings.
OSTERLEY PARK PHARMACY OUR RANGE OF SERVICES Dispense NHS and Private
Prescriptions Electronic Prescription Service Free Repeat Prescription Collection Confidential Help and Advice Free Medicine Use Review Stop Smoking Clinic Emergency Contraception Supply Chlamydia Screening Minor Ailment Clinic
OUR OPENING TIMES Monday to Friday 9.00 a.m. To 6.00 p.m. Saturday 9.00 a.m. to 1.00 p.m.
INSTANT PASSPORT PHOTOS
We print while you wait Photos for UK Passports, ID Photos, Driving Licence Blue Badge, Oyster Cards, Indian Visas, Indian OCI
OSTERLEY PARK PHARMACY 165 Thornbury Road, Osterley Park, Isleworth, Middlesex TW7 4 QG Tel: +44 (0) 20 8560 2683, Email: info@osterleyparkpharmacy.co.uk