Our Better Health

Diet, Health, Fitness, Lifestyle & Wellness


Leave a comment

How People Are Practicing Healthier Behaviors in the Face of COVID-19

  • In the face of the COVID-19 pandemic, many people are getting motivated to make healthier choices and adopt healthier habits.
  • Some people living with chronic conditions have found they’re also vigilant about self-care.
  • Experts say even small changes can lead to big improvements in overall health.
  • With many things still shut down, experts say this is an excellent time to focus on your health.

Like most New Yorkers, Rob Taub, 64, has been sheltering in place as the COVID-19 pandemic swept through the city and the nation at large.

For Taub, a writer and broadcaster who lives in the city’s Upper East Side neighborhood, there has been one surprising result of the radical day-to-day life changes brought about by the outbreak — his overall health has improved.

Taub has been living with type 2 diabetes and high blood pressure for nearly 15 years. An athlete growing up, he said when he was in his 40s he “looked like an NFL player,” but then something changed as he got older.

“I started gaining 15 pounds a year. Soon I was 40 pounds, then 50 pounds overweight,” said Taub, who serves as an ambassador for the American Heart Association and the American Diabetes Association.

Now, as he’s been adhering to physical distancing and stay-at-home guidelines, he’s found that his overall health has improved.

The man who ate out at restaurants for about 80 percent of his meals now cooks for himself at home. A big change has been salt intake.

“One of the things I switched to recently prior to COVID-19 was oatmeal because there’s no salt in it and I realized my blood pressure was going down while eating it,” he said. “When cooking for myself, there is no salt. I realize restaurant food is laden with salt and it’s not good for you.”

Taub takes his blood pressure every day — at the time of his interview with Healthline it was at 112/80 mm Hg — and has been able to cut back on his medications.

These readings are better than he ever thought he’d see, especially when they were at their worst about a decade and a half ago.

Being vigilant is also important because he has a family history of these health concerns. His mother died at 73 from complications tied to diabetes.

man_cooking

A time to embrace healthy habits

While now is a difficult time for many — stress and anxiety are up, people’s insecurities and fears over their personal health have increased — for some people like Taub, this new way of life has ironically led to better, healthier behaviors.

Dr. Robert Eckel, the American Diabetes Association president of medicine and science, and an endocrinologist at the University of Colorado School of Medicine, said Taub’s story isn’t unusual.

With life on pause, he said that “now is a good time to focus” on health.

He added that depending on a person’s individual lifestyle and desires — and assuming they’re not facing too severe of an economic impact from the current health crisis — sheltering at home gives an opportunity to adopt some healthier behaviors, from more routine fitness to better sleep habits.

A big piece of it is reflected in Taub’s experience — eating better food.

“In general, a heart healthy diet is a diabetes healthy diet and cancer healthy and blood pressure healthy diet,” Eckel, a past-president of the American Heart Association, told Healthline.

The Center for Science in the Public Interest, an independent science-based consumer advocacy organization, writes that rampant unhealthy diets have something of a domino effect on overall health in the United States.

The organization says that diets that rely on heavily processed meals low on nutritious value contribute to about 678,000 deaths each year as a result of diseases tied to poor nutrition and obesity, like heart disease and type 2 diabetes.

It should be no surprise then that each of these conditions are highly prevalent in the North America.

Annually, heart disease is the leading cause of death nationwide, resulting in 1 in every 4 deaths, while more than 100 million adults live with diabetes or prediabetes.

Obesity statistics are similarly high, with the condition’s prevalence shooting from 30.5 percent in the year from 1999 to 2000, to 42.4 percent in the 2017–2018 time frame. The prevalence of obesity-related diseases moved from 4.7 percent to 9.2 percent during that time frame.

Eckel said that as the coronavirus puts a pause on day-to-day life, it gives Americans an opportunity to hit the reset button on some of these worrying trends.

He cited both the DASH and Mediterranean diets as fairly accessible healthy eating plans that promote weight reduction, decreased salt intake, increased daily nutritional intake, and lowered blood pressure.

He also cited moderate exercise as a way to maintain healthy behaviors while stuck at home.

This means trying to fit in about 40 to 45 minutes of moderate-intensity exercise each day — this doesn’t mean having fancy or expensive equipment. It could be a brisk walk or using light weights to include some sort of resistance-training workout at home.

Really anything to avoid being in a “predominantly sedentary position,” he explained.

The challenges of making these changes

Of course, all of this can be easier said than done for some people.

The emotional, psychological, and financial toll taken by COVID-19 can make it hard for people to dedicate time to make some of these lifestyle shifts.

Dr. Luke Laffin, a cardiologist at Cleveland Clinic, told Healthline that the people he treats generally have fallen in two camps during this crisis. One group was already exercising, visiting gyms, and adhering to healthy diets. Anecdotally, he noticed this group actually seemed to “fall off a bit” from their schedules once sheltering at home.

“They haven’t been doing as well in this setting,” Laffin said.

The other group consists of people who weren’t regularly exercising, not making the best dietary choices, but are now changing their routines slightly, finding they have more time to go for a walk or start preparing meals.

“It’s a double-edged sword. I’ve seen people benefit from this time but also some people not benefit as much,” he added.

For those in the second group, does Laffin envision these new healthy habits being maintained over the years once the COVID-19 threat passes?

“I think the most important part is getting into these habits and routines, and sticking with them. People are creatures of habit, so if for a couple of months with more time to exercise and eat healthily, I hope they find they can’t go without the daily routine of eating healthier, of making these choices,” he said.

If they feel better and see that their weight is lower and that their overall health has improved, Laffin added that he hopes these people will see these are necessary behaviors to hold on to.

Maintaining new routines

For those in the first group who are finding it difficult to self-motivate during an uncertain time, Laffin suggested pursuing routines that aren’t intimidating.

Just walking around the block is a good way to add some activity, and taking quick breaks in between working from home to do some light exercise could be helpful.

As for food, one doesn’t have to embrace complicated recipes if they’re used to dining out or grabbing a quick meal at the office cafeteria. He said to make sure you try to make dishes that have 50 to 60 percent fruits and vegetables.

Try to stock up on some healthier items when you do go to the local grocery store, just so you have them on hand and can incorporate them with your meal, even if it’s a side dish to complement what you might naturally gravitate to.

“I think it’s important for everyone to be realistic with themselves, however,” Laffin added. “A lot of people out there will slide back a bit, they will put on some extra pounds, they won’t be as physically active. Understand that this is not a 6-week reality, this is going to be going on for 6, 12, 18 months — now is the time to make these adjustments but also be realistic.”

For Taub’s part, he’s a social person who lives alone and said he will heartily embrace eating out with friends once it’s safe and responsible to do so.

What will he make sure to do moving forward to keep up with his new shelter-in-place healthy behaviors?

“I’m going to be aggressive in restaurants about what I order, I might even call ahead to see what I can get that is salt-free. If they won’t accommodate me, then I won’t go there,” Taub stressed.

“If I’m able to control my blood pressure more, then I have to be more cognizant of my behaviors,” he added. “It’s too easy to depend on medication, as great as it is. I need to be really diligent about it.”

Written by Brian Mastroianni              May 26, 2020              Fact checked by Dana K. Cassell


Leave a comment

The Health Benefits of Tai Chi

This gentle form of exercise can help maintain strength, flexibility, and balance, and could be the perfect activity for the rest of your life.

Tai chi is often described as “meditation in motion,” but it might well be called “medication in motion.” There is growing evidence that this mind-body practice, which originated in China as a martial art, has value in treating or preventing many health problems. And you can get started even if you aren’t in top shape or the best of health.

In this low-impact, slow-motion exercise, you go without pausing through a series of motions named for animal actions — for example, “white crane spreads its wings” — or martial arts moves, such as “box both ears.” As you move, you breathe deeply and naturally, focusing your attention — as in some kinds of meditation — on your bodily sensations. Tai chi differs from other types of exercise in several respects. The movements are usually circular and never forced, the muscles are relaxed rather than tensed, the joints are not fully extended or bent, and connective tissues are not stretched. Tai chi can be easily adapted for anyone, from the most fit to people confined to wheelchairs or recovering from surgery.

Tai chi movement

A growing body of carefully conducted research is building a compelling case for tai chi as an adjunct to standard medical treatment for the prevention and rehabilitation of many conditions commonly associated with age. An adjunct therapy is one that’s used together with primary medical treatments, either to address a disease itself or its primary symptoms, or, more generally, to improve a patient’s functioning and quality of life.

Belief systems

You don’t need to subscribe to or learn much about tai chi’s roots in Chinese philosophy to enjoy its health benefits, but these concepts can help make sense of its approach:

  • Qi — an energy force thought to flow through the body; tai chi is said to unblock and encourage the proper flow of qi.
  • Yin and yang — opposing elements thought to make up the universe that need to be kept in harmony. Tai chi is said to promote this balance.

Tai chi in motion

A tai chi class might include these parts:

Warm-up. Easy motions, such as shoulder circles, turning the head from side to side, or rocking back and forth, help you to loosen your muscles and joints and focus on your breath and body.

Instruction and practice of tai chi forms. Short forms — forms are sets of movements — may include a dozen or fewer movements; long forms may include hundreds. Different styles require smaller or larger movements. A short form with smaller, slower movements is usually recommended at the beginning, especially if you’re older or not in good condition.

Qigong (or chi kung). Translated as “breath work” or “energy work,” this consists of a few minutes of gentle breathing sometimes combined with movement. The idea is to help relax the mind and mobilize the body’s energy. Qigong may be practiced standing, sitting, or lying down.

Getting started

The benefits of tai chi are generally greatest if you begin before you develop a chronic illness or functional limitations. Tai chi is very safe, and no fancy equipment is needed, so it’s easy to get started. Here’s some advice for doing so:

Don’t be intimidated by the language. Names like Yang, Wu, and Cheng are given to various branches of tai chi, in honor of people who devised the sets of movements called forms. Certain programs emphasize the martial arts aspect of tai chi rather than its potential for healing and stress reduction. In some forms, you learn long sequences of movements, while others involve shorter series and more focus on breathing and meditation. The name is less important than finding an approach that matches your interests and needs.

Check with your doctor. If you have a limiting musculoskeletal problem or medical condition — or if you take medications that can make you dizzy or lightheaded — check with your doctor before starting tai chi. Given its excellent safety record, chances are that you’ll be encouraged to try it.

Consider observing and taking a class. Taking a class may be the best way to learn tai chi. Seeing a teacher in action, getting feedback, and experiencing the camaraderie of a group are all pluses. Most teachers will let you observe the class first to see if you feel comfortable with the approach and atmosphere. Instruction can be individualized. Ask about classes at your local Y, senior center, or community education center.

If you’d rather learn at home, you can buy or rent videos geared to your interests and fitness needs (see “Selected resources”). Although there are some excellent tai chi books, it can be difficult to appreciate the flow of movements from still photos or illustrations.

Talk to the instructor. There’s no standard training or licensing for tai chi instructors, so you’ll need to rely on recommendations from friends or clinicians and, of course, your own judgment. Look for an experienced teacher who will accommodate individual health concerns or levels of coordination and fitness.

Dress comfortably. Choose loose-fitting clothes that don’t restrict your range of motion. You can practice barefoot or in lightweight, comfortable, and flexible shoes. Tai chi shoes are available, but ones you find in your closet will probably work fine. You’ll need shoes that won’t slip and can provide enough support to help you balance, but have soles thin enough to allow you to feel the ground. Running shoes, designed to propel you forward, are usually unsuitable.

Gauge your progress. Most beginning programs and tai chi interventions tested in medical research last at least 12 weeks, with instruction once or twice a week and practice at home. By the end of that time, you should know whether you enjoy tai chi, and you may already notice positive physical and psychological changes.

No pain, big gains

Although tai chi is slow and gentle and doesn’t leave you breathless, it addresses the key components of fitness — muscle strength, flexibility, balance, and, to a lesser degree, aerobic conditioning. Here’s some of the evidence:

Muscle strength. Tai chi can improve both lower-body strength and upper-body strength. When practiced regularly, tai chi can be comparable to resistance training and brisk walking.

Although you aren’t working with weights or resistance bands, the unsupported arm exercise involved in tai chi strengthens your upper body. Tai chi strengthens both the lower and upper extremities and also the core muscles of the back and abdomen.

Flexibility. Tai chi can boost upper- and lower-body flexibility as well as strength.

Balance. Tai chi improves balance and, according to some studies, reduces falls. Proprioception — the ability to sense the position of one’s body in space — declines with age. Tai chi helps train this sense, which is a function of sensory neurons in the inner ear and stretch receptors in the muscles and ligaments. Tai chi also improves muscle strength and flexibility, which makes it easier to recover from a stumble. Fear of falling can make you more likely to fall; some studies have found that tai chi training helps reduce that fear.

Aerobic conditioning. Depending on the speed and size of the movements, tai chi can provide some aerobic benefits. If your clinician advises a more intense cardio workout with a higher heart rate than tai chi can offer, you may need something more aerobic as well.

August 20, 2019

 

Tai-Chi-in-Park

11 Ways Tai Chi Can Benefit Your Health

What is tai chi?

Tai chi is a form of exercise that began as a Chinese tradition. It’s based in martial arts, and involves slow movements and deep breaths. Tai chi has many physical and emotional benefits. Some of the benefits of tai chi include decreased anxiety and depression and improvements in cognition. It may also help you manage symptoms of some chronic diseases, such as fibromyalgia or chronic obstructive pulmonary disease (COPD).

1. Reduces stress

One of the main benefits of tai chi is its ability to reduce stress and anxiety, though most evidence is anecdotal.

In 2018, one study compared the effects of tai chi on stress-related anxiety to traditional exercise. The study included 50 participants. The researchers found that tai chi provided the same benefits for managing stress-related anxiety as exercise. Because tai chi also includes meditation and focused breathing, the researchers noted that tai chi may be superior to other forms of exercise for reducing stress and anxiety. However, a larger-scale study is needed.

Tai chi is very accessible and lower impact than many other forms of exercise. The researchers found it to be safe and inexpensive, so it may be a good option if you are otherwise healthy and experiencing stress-related anxiety.

2. Improves mood

Tai chi may help improve your mood if you are depressed or anxious. Preliminary research suggests that regularly practicing tai chi can reduce the symptoms of anxiety and depression. It’s believed that the slow, mindful breaths and movements have a positive effect on the nervous system and mood-regulating hormones. Further research is being done to establish a clear link between tai chi and improved mood.

3. Better sleep

Regularly practicing tai chi may help you to have more restful sleep.

One study followed young adults with anxiety after they were prescribed two tai chi classes each week, for 10 weeks. Based on participant reporting, the individuals who practiced tai chi experienced significant improvements in their quality of sleep compared to those in the control group. This same group also experienced a decrease in their anxiety symptoms.

Tai chi can improve sleep for older adults, too. In a study published in 2016, researchers found that two months of twice-weekly tai chi classes was associated with better sleep in older adults with cognitive impairment.

4. Promotes weight loss

Regularly practicing tai chi can result in weight loss. One study tracked changes in weight in a group of adults practicing tai chi five times a week for 45 minutes. At the end of the 12 weeks, these adults lost a little over a pound without making any additional lifestyle changes.

5. Improves cognition in older adults

Tai chi may improve cognition in older adults with cognitive impairment. More specifically, tai chi may help improve memory and executive functioning skills like paying attention and carrying out complex tasks.

6. Reduces risk of falling in older adults

Tai chi can help improve balance and motor function, and reduce fear of falling in older adults. It can also reduce actual falls after 8 weeks of practice, and significantly reduce falls after 16 weeks of practice. Because fear of falling can reduce independence and quality of life, and falls can lead to serious complications, tai chi may offer the additional benefit of improving quality of life and general well-being in older adults.

7. Improves fibromyalgia symptoms

Tai chi may compliment traditional methods for management of certain chronic diseases.

Results from a 2018 study showed that a consistent tai chi practice can decrease the symptoms of fibromyalgia in some people. Participants in the study who practiced tai chi for 52 weeks exhibited greater improvements in their fibromyalgia-related symptoms when compared to participants practicing aerobics. Learn about other alternative treatments for fibromyalgia symptoms.

8. Improves COPD symptoms

Tai chi may improve some of the symptoms of chronic obstructive pulmonary disease (COPD). In one study, people with COPD practiced tai chi for 12 weeks. At the end of the study, they have improvements in their ability to exercise and reported an overall improvement in their quality of life.

9. Improves balance and strength in people with Parkinson’s

In a randomized, controlled trial of 195 participants, regular practice of tai chi was found to decrease the number of falls in people with Parkinson’s disease. Tai chi can also help you to increase leg strength and overall balance.

10. Safe for people with coronary heart disease

Tai chi is a safe form of moderate exercise you can try if you have coronary heart disease. Following a cardiovascular event, regular tai chi practices may help you:

  • increase physical activity
  • lose weight
  • improve your quality of life

11. Reduces pain from arthritis

In a small-scale 2010 study, 15 participants with rheumatoid arthritis (RA) practiced tai chi for 12 weeks. At the end of the study, the participants reported less pain and improved mobility and balance.

A larger, earlier study found similar results in people with knee osteoarthritis (OA). In this study, 40 participants with knee OA practiced 60 minutes of tai chi, two times a week for 12 weeks. Following the study, participants reported a reduction in pain and an improvement in mobility and quality of life.

When compared to physical therapy, tai chi has also been found to be as effective in the treatment of knee OA.

Always talk to your doctor before starting tai chi if you have arthritis. You may need to do modified versions of some of the movements.

Is tai chi safe?

Tai chi is generally considered to be a safe exercise with few side effects. You may experience some aches or pains after practicing tai chi if you’re a beginner. More rigorous forms of tai chi and improper practice of tai chi are associated with increased risk of injury to joints. Especially if you’re new to tai chi, consider attending a class or working with an instructor to reduce your risk of injury.

If you’re pregnant, talk to your healthcare provider before beginning a new exercise program.

How to start tai chi

Tai chi focuses on proper posture and exact movements, something that is difficult to learn on your own. If you’re new to tai chi, take a class or get an instructor.

Tai chi is taught in studios all over the United States and other countries. Larger gyms, like the YMCA, sometimes offer tai chi classes as well.

Choosing a tai chi style

There are five different styles of tai chi, and each style can be modified to suit your goals and personal fitness level. All styles of tai chi incorporate continuous movement from one pose to the next.

  • Yang style tai chi focuses on slow, graceful movements and relaxation. Yang style is a good starting point for beginners.
  • Wu style tai chi places an emphasis on micro-movements. This style of tai chi is practiced very slowly.
  • Chen style tai chi uses both slow and fast movements. This style of tai chi might be difficult for you if you’re new to the practice.
  • Sun style tai chi shares a lot of similarities with Chen style. Sun style involves less crouching, kicking, and punching, making it less physically demanding.
  • Hao style tai chi is a lesser-known and rarely practiced style. This style of tai chi is defined by a focus on accurate position and internal strength.

How does tai chi differ from yoga?

Tai chi emphasizes fluid movement and has roots in Chinese culture. Yoga focuses on posing and originated in Northern India.

Both tai chi and yoga are forms of exercise that involve meditation and deep breathing, and they have similar benefits, such as:

  • relieves stress
  • improves mood
  • Improves sleep

Takeaway

Tai chi is an exercise that can benefit both healthy adults and adults living with a chronic condition.

The benefits of tai chi include:

  • better sleep
  • weight loss
  • improved mood
  • management of chronic conditions

If you’re interested in trying tai chi, an instructor can help you get started. Classes are offered in specialized studios, community centers, and gyms.

Tai-Chi
more –


Leave a comment

2 Supplements That Prevent Heart Disease And Cancer

The most recent trial confirms that two nutrients can reduce deaths from heart attacks and cancer.

Omega-3 fatty acids from fish oil can significantly reduce heart attacks and vitamin D supplementation can significantly lower the number of deaths caused by different types of cancer.

Researchers studied 26,000 American adults in the VITAL clinical trial for five years to see if fish oil or vitamin D would definitely ward off cardiovascular disease or cancer.

The outcomes were reassuring: marine omega-3 fatty acid intake was linked to a significant drop in heart attacks.

One-and-half servings per week of dietary fish intake showed the maximum heart health benefits, but higher dietary fish intake didn’t help more.

The greatest decrease in heart attacks was seen in African-Americans.

The benefit of 1 gram of omega-3 fish oil supplementation showed a small decrease in major cardiovascular events like stroke and death from cardiovascular disease.

Vitamin D3 or cholecalciferol intake at a dose of 2000 IU per day showed a significant decrease of death from cancer for those who took it for at least two years.

However, supplementation with vitamin D3 capsules didn’t significantly lower incidence of any type of cancer or cardiovascular disease.

Dr. JoAnn Manson, the study’s first author, said:

“The pattern of findings suggests a complex balance of benefits and risks for each intervention and points to the need for additional research to determine which individuals may be most likely to derive a net benefit from these supplements.”

Dr. Stephanie Faubion, NAMS medical director, said:

“With heart disease and cancer representing the most significant health threats to women, it is imperative that we continue to study the viability of options that prevent these diseases and help women survive them.”

The 1 gram omega-3 fish oil supplementation used in the VITAL clinical trial was Omacor, a prescription medicine for adults.

The capsule contains 840 milligrams marine omega-3 fatty acids, of which 465 mg is eicosapentaenoic acid (EPA) and 375 mg is docosahexaenoic acid (DHA).

About the author
Mina Dean is a Nutritionist and Food Scientist. She holds a BSc in Human Nutrition and an MSc in Food Science.

The study was presented at the North American Menopause Society (NAMS) Annual Meeting in Chicago (Manson et al., 2019).

source: PsyBlog
suppliments

2 Supplements That Double Weight Loss

Many overweight people are deficient in this essential nutrients.

A vitamin D supplement combined with calcium supplementation can help weight loss, research suggests.

People in the study who took vitamin D and calcium supplements lost more belly fat and experienced greater loss of fat mass.

One study has shown that people drinking more milk, which contains vitamin D and calcium, can double weight loss.

Up to half the world’s population may be deficient in vitamin D.

A deficiency in vitamin D could help to increase people’s appetite, research suggests.

Foods that are rich in vitamin D include oily fish and eggs, but most people get their vitamin D from the action of sunlight on the skin.

Around half of people who are obese have a calcium deficiency.

The body cannot produce calcium, so relies on it from food intake.

Foods high in calcium include dairy products, seeds, nuts and dark, leafy greens like spinach and kale.

The study included 53 overweight or obese people.

They were split into two groups with one put on an energy-restricted diet, that included 500 calories per day less than required.

The rest were put on the same diet, but also given calcium and vitamin D supplements.

The calcium supplement was 600 mg, while the vitamin D3 supplement was 125 IU.

The results showed that people taking calcium and vitamin D together lost 6 pounds of fat, while those in the comparison group only lost 4 pounds of fat.

The study’s authors write:

“Calcium plus vitamin D3 supplementation for 12 weeks augmented body fat and visceral fat loss in very-low calcium consumers during energy restriction.”

Although the exact mechanism for how calcium and vitamin D aid weight loss is not known, the authors speculate:

“The greater decrease in fat mass observed in the calcium+D group of the current study could result from several factors attributing to calcium metabolism.

First, a calcium-rich diet is shown to increase fat oxidation, promote fat cell apoptosis, and reduce lipid absorption due to the formation of insoluble calcium-fatty acid soaps in the intestine, which are eventually excreted in the feces.

Second, high dietary calcium intake is associated with suppression of 1,25-dihydroxyvitamin D (1,25-(OH)2D) levels which in turn act to decrease calcium influx into the cell.”

About the author
Psychologist, Jeremy Dean, PhD is the founder and author of PsyBlog. He holds a doctorate in psychology from University College London and two other advanced degrees in psychology.

He has been writing about scientific research on PsyBlog since 2004. He is also the author of the book “Making Habits, Breaking Habits” (Da Capo, 2003).

The study was published in the Nutrition Journal (Zhu et al., 2019).

source: Psyblog


1 Comment

Why Being Thankful Is So Good For Your Health

As a physician, I have helped to care for many patients and families whose lives have been turned upside down by serious illnesses and injuries.

In the throes of such catastrophes, it can be difficult to find cause for anything but lament.

Yet Thanksgiving presents us with an opportunity to develop one of the healthiest, most life-affirming and convivial of all habits — that of counting and rejoicing in our blessings.

Gratitude’s benefits

Research shows that grateful people tend to be healthy and happy. They exhibit lower levels of stress and depression, cope better with adversity and sleep better. They tend to be happier and more satisfied with life. Even their partners tend to be more content with their relationships.

Perhaps when we are more focused on the good things we enjoy in life, we have more to live for and tend to take better care of ourselves and each other.

When researchers asked people to reflect on the past week and write about things that either irritated them or about which they felt grateful, those tasked with recalling good things are more optimistic, feel better about their lives, and actually visit their physicians less.

It is no surprise that receiving thanks makes people happier, but so does expressing gratitude. An experiment that asked participants to write and deliver thank-you notes found large increases in reported levels of happiness, a benefit that lasted for an entire month.

Philosophical roots

One of the greatest minds in Western history, the Greek philosopher Aristotle, argued that we become what we habitually do. By changing our habits, we can become more thankful human beings.

If we spend our days ruminating on all that has gone poorly and how dark the prospects for the future appear, we can think ourselves into misery and resentment.

But we can also mold ourselves into the kind of people who seek out, recognize and celebrate all that we have to be grateful for.

This is not to say that anyone should become a Pollyanna, ceaselessly reciting the mantra from Voltaire’s “Candide”: “All is for the best in this, the best of all possible worlds.” There are injustices to be righted and wounds to be healed, and ignoring them would represent a lapse of moral responsibility.

But reasons to make the world a better place should never blind us to the many good things it already affords. How can we be compassionate and generous if we are fixated on deficiency? This explains why the great Roman statesman Cicero called gratitude not only the greatest of virtues but the “parent” of them all.

Religious roots

Gratitude is deeply embedded in many religious traditions. In Judaism, the first words of the morning prayer could be translated, “I thank you.” Another saying addresses the question, “Who is rich?” with this answer: “Those who rejoice in what they have.”

From a Christian perspective, too, gratitude and thanksgiving are vital. Before Jesus shares his last meal with his disciples, he gives thanks. So vital a part of Christian life is gratitude that author and critic G.K. Chesterton calls it “the highest form of thought.”

Gratitude also plays an essential role in Islam. The 55th chapter of the Quran enumerates all the things human beings have to be grateful for — the sun, moon, clouds, rain, air, grass, animals, plants, rivers and oceans — and then asks, “How can a sensible person be anything but thankful to God?”

Other traditions also stress the importance of thankfulness. Hindu festivals celebrate blessings and offer thanks for them. In Buddhism, gratitude develops patience and serves as an antidote to greed, the corrosive sense that we never have enough.

Roots even in suffering

In his 1994 book, “A Whole New Life,” Duke University English professor Reynolds Price describes how his battle with a spinal cord tumor that left him partially paralyzed also taught him a great deal about what it means to really live.

After surgery, Price describes “a kind of stunned beatitude.” With time, though diminished in many ways by his tumor and its treatment, he learns to pay closer attention to the world around him and those who populate it.Reflecting on the change in his writing, Price notes that his books differ in many ways from those he penned as a younger man. Even his handwriting, he says, “looks very little like that of the man he was at the time of his diagnosis.”

“Cranky as it is, it’s taller, more legible, and with more air and stride. And it comes down the arm of a grateful man.”

A brush with death can open our eyes. Some of us emerge with a deepened appreciation for the preciousness of each day, a clearer sense of our real priorities and a renewed commitment to celebrating life. In short, we can become more grateful, and more alive, than ever.

 

Practicing gratitude

When it comes to practicing gratitude, one trap to avoid is locating happiness in things that make us feel better off — or simply better — than others. In my view, such thinking can foster envy and jealousy.

There are marvelous respects in which we are equally blessed — the same sun shines down upon each of us, we all begin each day with the same 24 hours, and each of us enjoys the free use of one of the most complex and powerful resources in the universe, the human brain.

Much in our culture seems aimed to cultivate an attitude of deficiency — for example, most ads aim to make us think that to find happiness we must buy something. Yet most of the best things in life — the beauty of nature, conversation and love — are free.

There are many ways to cultivate a disposition of thankfulness. One is to make a habit of giving thanks regularly — at the beginning of the day, at meals and the like, and at day’s end.

Likewise, holidays, weeks, seasons and years can be punctuated with thanks — grateful prayer or meditation, writing thank-you notes, keeping a gratitude journal, and consciously seeking out the blessings in situations as they arise.

Gratitude can become a way of life, and by developing the simple habit of counting our blessings, we can enhance the degree to which we are truly blessed.

Richard Gunderman, The Conversation
 
Richard Gunderman is the Chancellor’s Professor of medicine, liberal arts and philanthropy at Indiana University.

 

Thu November 28, 2019

source: www.cnn.com  The Conversation

Gratitude

 

‘Performance-enhancing substance’:
How Thanksgiving gratitude may improve your health

Show your gratitude this Thanksgiving. It’s good for your health.
Expressing gratitude improves cardiovascular strength, sleep quality and more, researchers say.

“Gratitude enhances performance in every domain that’s been examined, psychological relational, emotional, physical,” said Robert Emmons, a professor and psychologist at the University of California, Davis. “This is why it’s been referred to as the ultimate performance-enhancing substance.”

The field of gratitude health studies is still young, but researchers say that practicing gratitude may positively affect physical health in two main ways: It can change your biology and your behavior.

“A health behavior change is when someone that practices gratitude ends up engaging in more self-care behaviors, or following the directions of their care provider more closely,” said Emiliana Simon-Thomas, science director at the Greater Good Science Center, an interdisciplinary research center at UC Berkley. “Sometimes you’ll find that a study reports that a particular gratitude intervention leads to lower blood pressure — that’s the biology pathway.”

Gratitude “interventions” are a method that researchers use to determine how expressing gratitude may be directly causing positive health effects. A common approach is to ask participants to write down what they’re grateful for each day in a “gratitude journal” or to pen “gratitude letters.”
Several studies have concluded that keeping a gratitude journal improves physical health. A 2015 study of 119 women at the University College London found that just two weeks of keeping a gratitude journal can improve sleep quality and decrease blood pressure.
Researchers at UC San Diego came to a similar conclusion the following year. A 2016 study of nearly 70 men and women at risk of heart failure asked participants to keep a gratitude journal for eight weeks. Researchers found that, over time, the participants who kept gratitude journals had lower levels of inflammation, a biomarker of heart failure.

“Along the lines of physical exercise, a healthier diet, or higher-quality sleep, gratitude is worth the time,” Simon-Thomas said.

Practicing gratitude is also tied to lower stress levels, Simon-Thomas said, because people who regularly express gratitude have a greater capacity to regulate emotions in a constructive way. It can even “short-circuit” the body’s stress response.

“The holiday season can be very stressful,” Emmons said. “People are exhausted, worn down and worn out, feeling depleted and defeated. That is why gratitude is especially important this time of year. Grateful people less likely to experience envy, anger, resentment, regret and other unpleasant states that produce stress and thwart positive emotions.”

Jeff Huffman, a professor of psychiatry at Harvard Medical School and director of the Cardiac Psychiatry Research Program at Massachusetts General Hospital, says the field of gratitude studies still has a lot of ground to cover. In the past 15 years, there have been less than ten trials of gratitude-based interventions in patients with chronic health conditions, according to an article published this year in the British Journal of Health Psychology.

“At this point, we are not quite there in terms of conclusively saying that experiencing or expressing gratitude is linked to better physical health,” Huffman said. “More definitive study is needed.”

Huffman said his team of researchers is currently looking into how gratitude-based interventions may help heart attack victims recover faster and better. “We hope to have answers in the not-to-distant future,” he said.
Grace Hauck    USA TODAY    Nov. 28 / 19


3 Comments

Doctors Now Prescribing Music Therapy

Doctors Now Prescribing Music Therapy for Heart Ailments, Brain Dysfunction, Learning Disabilities, Depression, PTSD, Alzheimers, Childhood Development and More

Music has proven time and again to be an important component of human culture. From its ceremonial origin to modern medical usage for personal motivation, concentration, and shifting mood, music is a powerful balm for the human soul. Though traditional “music therapy” encompasses a specific set of practices, the broader use of music as a therapeutic tool can be seen nowadays as doctors are found recommending music for a wide variety of conditions.

Music Helps Control Blood Pressure and Heart-Related Disorders

According to The Cardiovascular Society of Great Britain, listening to certain music with a repetitive rhythm for least ten seconds can lead to a decrease in blood pressure and a reduced heart rate. Certain classical compositions, if matched with human body’s rhythm, can be therapeutically used to keep the heart under control. The Oxford University study states, “listening to music with a repeated 10-second rhythm coincided with a fall in blood pressure, reducing the heart rate” and thus can be used for overcoming hypertension.

Listening and Playing Music Helps Treat Stress and Depression

When it comes to the human brain, music is one of the best medicines. A study at McGill University in Canada revealed that listening to agreeable music encourages the production of beneficial brain chemicals, specifically the “feel good” hormone known as dopamine. Dopamine happens to be an integral part of brain’s pleasure-enhancing system. As a result, music leads to great feeling of joy and bliss.

It’s not only listening to music that has a positive effect on stress and depression. The Namm Foundation has compiled a comprehensive list of benefits of playing music, which includes reducing stress on both the emotional level and the molecular level. Additionally, studies have shown that adults who play music produce higher levels of Human Growth Hormone (HgH), which according to Web MD, is a necessary hormone for regulating body composition, body fluids, muscle and bone growth, sugar and fat metabolism, and possibly heart function.

For more on how music can be composed to benefit the brain, read about States of Consciousness and Brainwave Entrainment.

Music Therapy Helps Treat Alzheimer’s Disease

Music therapy has worked wonders on patients suffering from Alzheimer’s disease. With Alzheimer’s, people lose their capacity to have interactions and carry on with interactive communications. According to studies done in partnership with the Alzheimer’s Foundation of America, “When used appropriately, music can shift mood, manage stress-induced agitation, stimulate positive interactions, facilitate cognitive function, and coordinate motor movements.”

Studying Music Boosts Academic Achievement in High Schoolers

Early exposure to music increases the plasticity of brain helping to motivate the human brain’s capacity in such a way that it responds readily to learning, changing and growing. “UCLA professor James S. Catterall analyzed the academic achievement of 6,500 low-income students. He found that, by the time these students were in the 10th grade, 41.4% of those who had taken arts courses scored in the top half on standardized tests, contrasted with only 25% of those who had minimal arts experience. The arts students also were better readers and watched less television.” This goes to show that in the formative stages of life, kids who study music do much better in school.

Playing Guitar (and Other Instruments) Aids in Treating PTSD

The U.S. Department of Veterans Affairs shared a study in which veterans experiencing Post Traumatic Stress Disorder (PTSD) experienced relief by learning to play guitar. The organization responsible for providing guitars, Guitars For Vets “enhances the lives of ailing and injured military Veterans by providing them free guitars and music instruction.” Playing music for recovery from PTSD resembles traditional music therapy, in which patients are encouraged to make music as part of their healing process. Guitar is not the only instrument that can help PTSD. In fact, Operation We Are Here has an extensive list of Therapeutic Music Opportunities For Military Veterans.

Studying Music Boosts Brain Development in Young Children

A research-based study undertaken at the University of Liverpool in the field of neuroscience has light to shed on the beneficial effects of early exposure to music. According to the findings, even half an hour of musical training is sufficient to increase the flow of blood in the brain’s left hemisphere, resulting in higher levels of early childhood development.

The Portland Chamber Orchestra shares, “Playing a musical instrument involves multiple components of the central (brain and spinal cord) and peripheral (nerves outside the brain and spinal cord) nervous systems.  As a musician plays an instrument, motor systems in the brain control both gross and fine movements needed to produce sound.  The sound is processed by auditory circuitry, which in turn can adjust signaling by the motor control centers.  In addition, sensory information from the fingers, hands and arms is sent to the brain for processing.  If the musician is reading music, visual information is sent to the brain for processing and interpreting commands for the motor centers.  And of course, the brain processes emotional responses to the music as well!”

Music Education Helps Children Improve Reading Skills

Journal Psychology of Music reports that “Children exposed to a multi-year program of music tuition involving training in increasingly complex rhythmic, tonal, and practical skills display superior cognitive performance in reading skills compared with their non-musically trained peers.” In the initial stages of learning and development, music arouses auditory, emotional, cognitive and visual responses in a child. Music also aids a child’s kinesthetic development. According to the research-supported evidence, a song facilitates language learning far more effectively than speech.

Listening To Music Helps Improve Sleep

According to The Center for Cardiovascular Disease in China, listening to music before and during sleep greatly aids people who suffer from chronic sleep disorders. This “music-assisted relaxation” can be used to treat both acute and chronic sleep disorders which include everything from stress and anxiety to insomnia.

Playing Didgeridoo Helps Treat Sleep Apnea

A study published in the British Medical Journal shows that people suffering from sleep apnea can find relief by practicing the Australian wind-instrument known as the didgeridoo. Patients who played the didgeridoo for an average of 30-minutes per day, 6 days per week, saw significant increases in their quality of sleep and decreases in daytime tiredness after a minimum period of 3-months of practice. Dr. Jordan Stern of BlueSleep says, “The treatment of sleep apnea is quite challenging because there is not a single treatment that works well for every patient. The didgeridoo has been used to treat sleep apnea and it has been shown to be effective in part because of strengthening of the pharyngeal muscles, which means the muscles of the throat, as well as the muscles of the tongue.”

Written by Didge Project director AJ Block and guest author Gracy Liura.

By AJ Block – March 10, 2016

This article was created in collaboration between Didge Project director AJ Block and guest author Gracy Liura.

Author Bio: AJ Block
AJ Block is the director of Didge Project and is active as a didgeridoo teacher and performer. In addition to didgeridoo, AJ has spent years studying music traditions from all over the world including jazz (trombone and piano), western classical music, Indian Classical Music, guitar and world percussion. AJ has developed a number of programs for Didge Project including The ABCs of Didgeridoo, Didgeridoo Mastery, The Didgeridoo Musicianship Program, and Circular Breathing Mastery. AJ is a founding member of both Sacred Arts Research Foundation and Dream Seed. As a student of spiritual teacher Maestro Manuel Rufino AJ is an active member of the Golden Drum community.


Author Bio: Gracy Liura
Gracy Liura is a nutritionist based in New Delhi who actively works on the Human Chorionic Gonadotropin Research portal. One aspect of Gracy’s work is based on the connection between music and the cardio-vascular system of the human body. She says “There are medical set-ups that have introduced slow and soothing music of slower-beat, just to minimize the cost incurred by providing sedatives.” As said previously, light music that flows at the rhythmic rate of ten seconds is effective in lowering the pulse rate. Such compositions also bring high systolic and diastolic pressure under the control, and thus motivate the patients into a state of sound slumber. Not only for therapeutic uses, but if you want to be more successful and more productive than your counterparts; then, you either need to play music, or become an avid listener.

source: https://didgeproject.com

music

Listening to Music While Driving Reduces Cardiac Stress

Stress while driving is a risk factor for the development of cardiovascular disease and sudden cardiac complications such as heart attack (myocardial infarction), according to studies published in recent years. Selecting suitable driving music may be one way to mitigate this risk.
A study by researchers at São Paulo State University (UNESP) in Marília, Brazil, suggests that listening to instrumental music, for example, may relieve cardiac stress.
The results of the study, which were supported by São Paulo Research Foundation—FAPESP, are published in the journal Complementary Therapies in Medicine.
Researchers at the University of São Paulo (USP) in Brazil, Oxford Brookes University in the United Kingdom and the University of Parma in Italy also took part in this study.
“We found that cardiac stress in the participants in our experiment was reduced by listening to music while they were driving,” Vitor Engrácia Valenti, a professor at UNESP Marília and a principal investigator of the project, told.
The researchers analyzed the effects of music on cardiac stress in five women between the ages of 18 and 23. All subjects were healthy, considered nonhabitual drivers (they drove once or twice a week), and had obtained a license 1-7 years previously.
“We opted to assess women who were not habitual drivers because people who drive frequently and have had a license for a long time are better adapted to stressful situations in traffic,” Valenti explained.
The volunteers were assessed on two days, in different situations and in a random order. On one day, they drove for 20 minutes at rush hour (5:30-6:30 pm) along a 3 km route in a busy district of Marília, a medium-sized city in the northwest of São Paulo State, without listening to music.
On the other day, the volunteers drove the same route at the same time of day but listened to instrumental music on a CD player coupled to the car radio. The use of earbuds or headphones while driving is a traffic offense.
“To increase the degree of traffic stress, we asked them to drive a car they did not own. Driving their own car might help,” Valenti said.
The level of cardiac stress was estimated by measuring heart rate variability using a heart rate monitor attached to the participant’s chest. Defined as fluctuations in the intervals between consecutive heart beats, heart rate variability is influenced by the autonomic nervous system. The more active the sympathetic nervous system, the faster the heart beats, while the parasympathetic nervous system tends to slow it down.
“Elevated sympathetic nervous system activity reduces heart rate variability, whereas more intense parasympathetic nervous system activity increases it,” Valenti said.
Analysis showed a reduction in heart rate variability in the volunteers who drove without music, indicating a lower level of parasympathetic nervous system activity but sympathetic nervous system activation.
Conversely, heart rate variability increased in the drivers who listened to music, indicating a higher level of parasympathetic nervous system activity and a reduction in sympathetic nervous system activity.
“Listening to music attenuated the moderate stress overload the volunteers experienced as they drove,” Valenti said.
The study involved only women to control for the influence of sex hormones, he explained. “If men, as well as women, had participated and we had found a significant difference between the two groups, female sex hormones might have been considered responsible,” he said.
In his view, the results of the study could contribute to the creation of cardiovascular preventative measures in situations of acute stress, such as driving in heavy traffic.
“Listening to music could be such a preventive measure in favor of cardiovascular health in situations of intense stress such as driving during rush hour,” he said.
by Elton Alisson, FAPESP      NOVEMBER 12, 2019


3 Comments

Pretty Much Everything We Eat Is Full Of Sugar, And That’s A Major Problem

Additives sure aren’t adding to your health.

A frighteningly large portion of the calories and sugar North Americans eat comes from ultra-processed foods, which are tinkered with even more than regularly processed foods and may contribute to serious health issues like Type 2 diabetes, according to a new study.

Researchers from Tufts University and the University of Sao Paulo in Brazil found that ultra-processed foods are responsible for almost 60 percent of all the calories North Americans consume and about 90 percent of all added sugars they eat.

“The content of added sugars in ultra-processed foods was eightfold higher than in processed foods and fivefold higher than in unprocessed or minimally processed foods and processed culinary ingredients grouped together,” they write in the study published Wednesday in BMJ Open.

Added sugars should make up only about 10 percent of a person’s total caloric intake, the researchers note – however, they found that more than 80 percent of North Americans typically exceed this recommended limit.

Processed foods generally have added oils and salt. Ultra-processed foods are different because they’re enhanced with other additives, including colors, artificial flavoring and sweeteners, the study says.

Researchers say the top ultra-processed foods that North Americans consume are:

  • Breads
  • Cakes, cookies and pie
  • Salty snacks
  • Frozen meals
  • Soft drinks and fruit drinks
  • Pizza
  • Ice cream
  • French fries

For the study, researchers conducted at-home interviews and health examinations with 9,317 people of all ages, who also provided them with information about what they ate for a 24-hour period. The researchers say their study is the first to examine the relationship between ultra-processed foods and sugar intake in the U.S.

Eating excess amounts of added sugars is “most likely” contributing to health issues such as obesity, high blood pressure and coronary heart disease, the study warns.

The best thing to do is to entirely cut out these foods from your diet, the researchers say. That may sound easier said than done – and maybe even impossible, especially when life gets really busy. One way to do this is to avoid replacing water, pasteurized fresh milk and freshly squeezed fruit juices by soft drinks or flavored fruit drinks, said Professor Carlos A. Monteiro, one of the study’s authors.

Preparing at least some fresh foods at home rather than buying a lot of packaged meals will help decrease sugar intake, Monteiro added. And when you do buy packaged foods, be sure to look at the ingredient labels – even items like deli meats often contain sugar.

 
By Willa Frej         HuffPost US        03/10/2016
 

It’s Not Your Fault That You Eat So Much Sugar

Consumers don’t even want all this cloying sweetness. Manufacturers made the decision for them.

Consumers’ most common complaint about taste? “Too sweet.”

Americans tend to associate our health problems with sin. It’s hard to find a health story in the press that doesn’t blame greed and lack of willpower for our ongoing epidemics of obesity and diabetes as well as a recent upturn in the rate of heart disease. But the problems stem more from a greedy food industry than from any weakness in consumers. Our supermarket shelves are filled with items made with cheap ingredients, especially sugar and corn syrup, whether people want it or not.

A fascinating new study out of the Monell Chemical Senses Center in Philadelphia showed that among 400,000 food reviews on Amazon.com, the primary complaint was that food was too sweet. People used terms like “syrupy, overwhelmingly or cloyingly sweet,” said behavioral geneticist Danielle Reed, who led the research. She and her colleagues used a machine- learning program to sort through the thousands of reviews covering 67,553 products.

The finding was a surprise; she had designed the study to add to her body of work on the way people vary in the perception of bitterness. Genetic differences make some people much more sensitive to bitter tastes than others, and this can affect whether we love or hate vegetables such as broccoli and kale. She was surprised, she said, that on Amazon reviews, consumers rarely complained about bitterness, or saltiness for that matter. They complained about sweetness. Manufacturers may think they are sweetening things to suit a common taste, in which case they are getting it wrong – but the market is full of oversweetened foods, so the manufacturers mostly don’t lose customers to better-tasting competitors.

Or the problem may be that manufacturers are trying to use the cheapest possible ingredients in a way that consumers will still tolerate. Sugar is cheap, and corn syrup even cheaper. In his book “The Omnivore’s Dilemma,” author Michael Pollan recounts the way the introduction of corn syrup in the late 20th century tempted manufacturers add as much as possible to many processed foods and to lure consumers with giant sodas and other supersized products that felt like bargains but came with hidden costs. Later, the medical dogma that fat was deadly lead to an explosion of extremely sweet low-fat products as well.

However we got here, it’s clear that the empty calories are contributing to epidemics of obesity in the U.S. and elsewhere. The food police should rethink chastising consumers and turn their attention on the true culprits who are dishing it out.

By Faye Flam           July 10, 2019
 
   Faye Flam is a Bloomberg Opinion columnist. 
She has written for the Economist, the New York Times, the Washington Post, 
Psychology Today, Science and other publications. 
She has a degree in geophysics from the California Institute of Technology.
 


1 Comment

Vitamin D Lowers Risk of Dying From Cancer, Fish Oil Reduces Heart Attack Risk: Study

A large U.S. study designed to gauge the health benefits of vitamin D and fish oil supplements concludes that the omega-3 oil can dramatically reduce the odds of a heart attack while vitamin D’s benefits seem to come from lowering the risk of death from cancer.

Neither vitamin D nor fish oil lowered the odds of stroke or of getting cancer in the first place in the trial, whose participants did not know whether they were taking the real supplements or a dummy pill.

The heart attack rate in fish oil recipients was 28 percent lower than among those who got the dummy pill, or placebo, and it was 77 percent lower among African American participants – although the lead author of the study told Reuters Health that this dramatic drop in risk among black participants needs to be confirmed.

For people taking vitamin D who developed cancer, the death rate from cancer was 25 percent lower, possibly because the vitamin “may affect the biology of the tumor so it’s less likely to spread and become metastatic,” said lead author Dr. JoAnn Manson, chief of the division of preventive medicine at Brigham and Women’s Hospital in Boston.

“If you’re talking about prevention of cancer, that may take treatment for well over a decade.”

It took a few years of vitamin D use for the reduction in cancer deaths to become clear.

The results were reported Saturday at the American Heart Association Scientific Sessions meeting in Chicago and online in the New England Journal of Medicine.

Both supplements have a reputation for being beneficial based on animal tests and observational studies involving large diverse populations or ethnic groups. But large studies that directly test the benefits of vitamin D and fish oil in supplement form have given inconsistent results.

The new study, known as VITAL, is the first large test of both in the general population. Most previous research has focused on volunteers with an elevated risk of heart attack, stroke and/or cancer.

vitamine d

The researchers gave 2,000 international units of vitamin D per day, 1 gram of marine omega-3 fatty acids, or placebo supplements to 25,871 volunteers aged 50 or older. None had a history of cancer, heart attack or stroke. At least half stayed in the study for more than five years.

Based on the new findings, “people already taking vitamin D or fish oil will feel there’s no reason to stop,” Manson said.

People who are considering starting the supplements may want to wait “because we are going to be publishing findings for other endpoints – diabetes, cognitive function, depression, autoimmune diseases – over the next six months,” she said. “These findings may help people decide if the benefits are likely to outweigh the risks for them.”

And people should not be taking higher doses than what was used in the study, Manson noted. With megadoses, “the risk may outweigh the benefit. With high doses of vitamin D there can be a risk of high blood calcium levels developing. Some have suggested a higher risk of cardiovascular disease, falls and even fractures.”

By other measures, neither supplement seemed useful.

Among fish oil recipients, the rates of death from any cause, death from cancer and death from heart disease in general were not significantly different than for people not taking fish oil supplements.

In addition, the collective odds of having a heart attack, stroke or death from any cardiovascular cause were essentially the same whether people were taking fish oil or placebo.

It was only when researchers teased out individual elements of heart disease – such as the rate of heart attack, the rate of fatal heart attack and the need for angioplasty – that a benefit stood out.

Even a little fish oil seemed to help. Volunteers who consumed less fish than average – less than one-and-a-half servings per week – and received the real omega-3 supplements saw a 40 percent reduction in the risk of a heart attack.

In the vitamin D study, which was “the largest high-dose randomized trial of vitamin D in the world,” according to Manson, supplement and non-supplement recipients had similar rates of heart attack, stroke, death from heart attack and cancers of the breast, prostate, or the colon and rectum.

It was only the odds of dying from cancer that were reduced.

By Gene Emery Reuters    November 13, 2018