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diabetes diet Food health benefits heart health

A Beginners Guide to Flexitarian Diet

The terrific aspect of the flexitarian diet is it doesn’t pigeon hole into a single way of eating-neither; its too restrictive but offers more flexibility. The open-ended nature of this diet makes it easier to stick to. Flexitarian diet is not only pocket friendly but environmentally friendly too. 

What is the Flexitarian diet?

The name is a combination of the words Flexible and vegetarian -flexitarian.

Flexitarian diet is mostly an eating style that promotes plant-based food while allowing meat, fish, eggs, and dairy in moderation. It will enable more flexibility in eating than vegan or vegetarian diets. 

This diet is the brainchild of Dawn Jackson Blatner, a famous dietician. Her motto is to help people to obtain the health benefits of a vegetarian diet while eating animal products in moderation. 

Flexitarians are not considered vegans or vegetarians because they eat animal products. Flexitarian diet is more than a diet-its lifestyle. You don’t need to follow any dietary patterns or recommended calories to practice this diet. But it insists on some basic principals.

  • Concentrate on proteins from plants instead of animals
  • Mainly focus on vegetables, fruits, whole grains, and legumes.
  • Avoid processed foods and eat natural forms of nourishment.
  • Limit added sugar and sweets.
  • Include animal and meat products from time to time. 

Possible Health Benefits of Vegetarian Diet

Apart from being flexible, it offers some incredible health benefits.

Reduces risk of type 2 diabetes

Scientific literature states that a vegetarian diet was more effective in reducing the risk of type 2 diabetes. Since the flexitarian diet is more vegetarian friendly, this diet will be helpful for people with diabetes. 

In a study seventy-four research participants consumed the same number of calories for six months. Some followed a vegetarian diet while others followed a diet that stressed a reduction of fats, carbs, sugars, and cholesterol.

 Interestingly people who ate a vegetarian diet lost a lot of intramuscular and subcutaneous fat. The intramuscular fat can affect your insulin resistance and can even lead to diabetics. 

Another study states that flexitarians had a lower risk of diabetes when compared with non-vegetarians. 

May lower cancer risk.

Nutrients and antioxidants that fight cancer are present in vegetables, fruits, seeds, nuts, legumes, and whole grains. Research studies point out that vegetarian diets are linked with an overall incidence of reduction of cancer, especially colorectal cancer. A well planned plant-based diet is helpful in protection against various types of cancers.

Aids in weight loss

Flexitarian diet has a massive following because it helps you to follow a vegetarian diet without altogether avoiding meat. Studies show that plant-based eating plans help to lower the risk of stroke, heart disease, and high blood pressure. A research review points out that a semi-vegetarian diet leads to a reduced risk of type 2 diabetes, increased metabolic health, as well as short and long term weight loss. 

Another notable research study says that a low-calorie vegetarian diet helps reduce body weight and fat and improves heart health.

A recent research study published in 2018 notes that plant-based diets like vegetarian diets help to reduce the risk of diabetes while increasing the quality of life and psychological wellbeing of people living with diabetes.

Possible health risks 

The quality of plant-based foods is essential when it comes to healthy eating. However, there’s a hidden danger of nutritional deficiencies when people cut back on meat and other animal products. The risk of dietary deficiencies that may arise due to a flexitarian diet include 

  • Zinc
  • Iron
  • Vitamin B12
  • Omega 3 fatty acids
  • Calcium

Downsides to eating a vegetarian diet include risk of stroke, deficiency in choline that may affect brain health, hair loss, and mood problems. 

So how do you get started with a flexitarian diet

Actually, its relatively easy to shift into the flexitarian diet. Just follow these three steps.

Re-portion your plate

Experts advise you to downsize meat and grains while increasing the quantity of vegetables. Aim to include 25 percent from whole grains, for example, quinoa, brown rice, and whole-grain pasta—fifty percent from fruits and vegetables and the last 25 percent fish, meat, and poultry. 

Reinvent old favorites

Swap meat for chickpeas, lentils, or beans -these protein-rich foods are less expensive than pork, chicken, and beef. Also, you can use low sodium sauce, potatoes, mushrooms, green tea, and tomato sauce for enhancing the flavor of vegetarian foods.

Refresh your recipe repertoire 

Liven up your recipe collection by grabbing recipes from the internet, through various vegetarian magazines and cookbooks, ask your friends for their favorite dishes, and scroll through old family cookbooks. Call up your grandma or aunts for unique vegetarian recipes. Introducing a new flavor or cooking a different dish will unknowingly increase your vegetarian intake.

Foods to include

  • Proteins: legumes, lentils, tofu, soybeans
  • Starchy vegetables: peas, corn, winter squash, sweet potato
  • Fruits: oranges, apples, grapes, apples, berries
  • Non-starchy vegetables: bell peppers, greens, green beans, cauliflower, carrots
  • Whole grains: teff, quinoa, buckwheat, farrow
  • Plant-based milk alternatives: coconut, hemp, soy milk, unsweetened almond
  • Herbs, spices, seasonings: oregano, mint, thyme, basil, cumin, turmeric, ginger
  • Condiments: apple cider vinegar, mustard, salsa, reduced-sodium soy sauce, nutritional yeast, ketchup without added sugar
  • Beverages: tea, coffee, still sparkling water 

Also, add to your diet.

  • Free-range or pasture-raised eggs
  • Organic, free-range or pasture-raised poultry
  • Wild-caught fish
  • Grass-fed or pasture-raised meat
  • Organic dairy from grass-fed or pastured animals

Foods to limit

Avoid processed meat, refined carbs, added sugars and sweets, and fast foods.

  • Some examples are bacon, bounce, sausage,
  • White rice, white bread, croissants, bagels
  • Fries, burgers, chicken nuggets milkshakes
  • Cookies. Candies, soda, cakes, and doughnuts.

Is it easy to follow the flexitarian diet

It’s easy to follow, the secret is not about perfection, but all about progress. You don’t have to follow any strict rules. Luckily eating out is allowed in this diet. But don’t order foods that mention crispy, fried, breaded, creamy, scalloped, or sautéed. Instead go in for baked, broiled, grilled, roasted, poached and steamed. 

Flexitarian diet is flexible, easy to follow, helps you to lose weight, reduces your risk of cancer, diabetes, and heart disease. However, you need to plan and include high-quality plant-based food sources to prevent nutrition deficiencies. 

If you’re interested to know more about flexitarian diet you can buy it online on RedShelf.

Note: This post contains affiliate links.

Categories
cancer gut health health benefits heart health

Lion’s Mane Mushroom-The Untold Health Benefits

“Another view of the hericium” by jessy731 is licensed under CC BY-NC 2.0 

Lion’s mane mushroom looks like a little dwarf with a long beard searching for treasure deep inside the woods. Lion’s mane mushroom is an edible medicinal mushroom that’s native to Europe, North America, and Asia. It has a striking appearance with a single clump of dangling spines. These popular edibles are common during late summer and fall and pop out on the hardwoods. 

Health benefits

Also known as yambushitake, these shaggy large white mushrooms are used for culinary as well as medical purposes in India, China, Japan, and Korea. Lion’s mane mushrooms are versatile; you can enjoy them as such, cooked, dried, or seeped as a tea. 

May protect against dementia

Compounds such as hericenones and erinacines that are present in Lion’s mane mushrooms stimulate the growth of brain cells. Moreover, in animal experiments, these mushrooms have found to reduce the progress of Alzheimer’s disease. The extract of these mushrooms has shown to reduce memory loss and prevent neuronal damage in mice. However, more research is needed as no human trials have yet been done. 

Helps treat milder forms of depression and anxiety

Many people believe chronic inflammation to be the contributing factor for anxiety and depression. Research studies show that lion’s mane extract has anti-inflammatory properties that reduce anxiety and depression in mice. 

Researchers have found that lion’s mane extract boosts the functioning of the hippocampus as well as regenerate the brain cells. Hippocampus is the main center for processing memories and emotional responses. Improved brain function results in less anxious and depressive behaviors. 

Reduces heart disease risk

Some of the risk factors of heart disease include high triglyceride levels, obesity, increased tendency to get blood clots, and large amounts of oxidized cholesterol. Research studies have shown that lion’s mane mushroom extract lowers triglyceride levels and improves fat metabolism. 

Another study found rats fed on a high-fat diet along with lion’s mane mushroom extract had 27 percent lower triglyceride levels and 42 percent less weight gain.

Scientists believe that the lion’s mane mushroom extract prevents the oxidation of cholesterol in the blood. Reducing oxidation is helpful because oxidized cholesterol molecules attach themselves to the walls of the arteries and harden them increasing the risk of heart attack and stroke. 

Furthermore, hericenone B, present in this mushroom, decreases the rate of blood clotting, thus reducing heart attack and stroke. 

May help to fight cancer

Lion’s mane mushroom fights cancer by killing the cancer cells and slowing down their progression. Test tube studies say that when the lion’s mane extract mixes with human cancer cells, it kills these cells at a faster rate. Not to mention, it destroys several types of cancer cells, like colon, liver, stomach, and blood cancer cells. Besides it, slows down the spread of cancer. 

Helps manage symptoms of diabetes

Lion’s mane mushroom extract helps in diabetes management by improving blood sugar control. Animal studies point out that this mushroom extract, even in smaller doses, significantly reduces blood sugar levels in both diabetic and normal mice.

This mushroom lowers blood sugar level by blocking the activity of alpha-glucosidase, an enzyme that breaks down carbohydrates in the small intestine. When this enzyme is blocked, the absorption of carbohydrates suffers, which results in low blood sugar levels. 

Furthermore, the lion’s mane extract reduces diabetic nerve pain in both hands and feet. Supplementing this extract for six weeks in diabetic mice resulted in lowering of pain, reduced blood sugar levels, and increased amounts of antioxidants. Though the lion’s mane shows potential as a diabetic supplement: in humans, more studies are required. 

Boosts immune system

A strong immune system protects you against various infectious diseases. Studies on animals show that the lion’s mane mushroom boosts immunity by increasing the efficiency of your intestinal immune system. The intestinal immune system protects your body against pathogens entering through nose and mouth. The lion’s mane mushroom brings about positive changes in your gut bacteria that stimulate your immune system

An animal study found that lion’s mane mushroom supplementation quadrupled the lifespan of mice injected with a lethal dose of salmonella. Though all these sound promising, more research is needed in this area.

Where to find it

Supplements containing lion’s mane mushroom are available at natural health food stores that specialize in dietary supplements. Likewise, you can also purchase it online. 

Side effects 

It’s always important to consult your doctor before taking any supplements. Though no human trials have yet been made, its generally considered safe to take lion’s mane mushroom supplements. In animal experiments even in high doses, these mushrooms did not produce any adverse effects. 

However, if you are allergic or sensitive to mushrooms, avoid the lion’s mane or its supplements. Likewise, if you have asthma, it is better to avoid it since this mushroom may aggravate asthma symptoms. 

Recipe ideas

Lion’s mane is one of the most beautiful and exciting looking mushrooms in the world. Enjoy this delicacy in its purest form. Lion’s mane has a flavor of lobster or crab, and so it’s not good to disguise it with complex flavors.

Wondering how to prepare it? Tear the head of the mushroom into small wedges. In a large heated skillet dry saute the mushrooms until its edges begin to brown. Wait till all the water boils away. 

Coat the mushrooms with a pat of butter and a clove of finely chopped garlic. Cook the mushrooms until it turns golden brown. Sprinkle a pinch of sea salt and eat them hot along with small pieces of a cracker or crusty bread. 

If you don’t like fresh ones, consider adding dried mushrooms to tea and enjoy!

Categories
depression Health and wellness heart health Skin health

What is the ​Sauna​ Bath? Health Benefits and Safety Tips

A sauna can be said as part of Finnish history because the oldest known saunas were found in Finland. People dug pits inside the slopes and used it as a dwelling place in winter. 

The sauna contained a fireplace where the stones were heated at a high temperature. Water was poured on these stones to produce steam. As a result, the surrounding temperature increased, causing people to sweat. As the Finns migrated to different parts of the globe, they took this practice with them.

Similarly, the Koreans too practiced this culture, but theirs was known as hanjeungmak. It was famed for its health benefits. Accordingly, in the early fifteenth century, Buddhist monks had hanjeungmak clinics where they treated sick people. 

What is a sauna bath?

A sauna is a room that is heated to a temperature between 65°C to 90°C. These rooms have wooden interiors, are not painted, and have temperature controls. 

As part of their heating element, it may contain rocks that absorb and gives off heat. Pouring water on these rocks gives off steam. The high heat and the steam opens up your skin pores and make you sweat. After your final round, take a refreshing bath to close the pores of your skin. 

Benefits of a sauna bath

Sauna relaxes your body and mind. This process transitions between hot and cold. Relaxing in a scented hot sauna may be the best part of your gym workout or during your vacation. Saunas provide health benefits whether you enjoy it weekly or once a year.

Improves cardiovascular performance

Bathers say that they feel stress-free after a relaxing bath. Stress harms your body; likewise, stress aggravates many heart diseases. Relaxing in a warm, quiet sauna soothes your muscles, stimulates the feel-good hormones, and significantly improves circulation. Sweating induced by the heat and steam is highly beneficial for people with COPD, congestive heart failure, and peripheral arterial disease. 

Flushes toxins

A sauna is one of the best ways to detoxify your body. The heat increases your core body temperature. As a result, blood vessels dilate, causing increased blood flow. Soon your body starts to sweat. Deep sweating has multiple health benefits. It flushes away the toxins that your body absorbs when interacting with your daily environment.

Reduces the risk of Alzheimer’s disease

A 20-year research study by the University of Eastern Finland with more than 2,300 participants found that regular sauna use for at least 4 to 7 times a week for about 19 minutes reduced the risk of Alzheimer’s and Dementia.

Fights illness

A relaxing hot bath is helpful for muscle recovery after sports — also, sauna bathing help to reduce the symptoms of rheumatoid arthritis. 

Sauna safety tips

Saunas may not be for everyone. Consult your doctor before using a sauna if you have diabetes, uncontrolled high blood pressure, abnormal heart rhythm, heart failure, or unstable angina. Limit your usage to just 5 minutes per visit if you have these health conditions. 

Likewise, cool down your body slowly. Avoid using a sauna if you take medicines that interfere with your body’s ability to regulate temperature or medications that make you drowsy.

To avoid dehydration, drink a glass of water before you enter a sauna. Avoid alcohol and recreational drugs before, during, and after use. Never let yourself fall asleep in a sauna. Never sit in it for more than 10 to 15 minutes. 

If you’re new, then try to sit for only 5 to 10 minutes and allow your body to build up a tolerance for heat over multiple visits. 

The Finnish tradition asks you to take a plunge in cold water after your sauna experience. This practice may not be suitable for you if you’re pregnant or have heart or other health conditions. Immediately exit the sauna if you’re dizzy or feeling ill.

 Be careful while using a sauna if you’re pregnant or planning for motherhood. To be on the safer side, check with your doctor. The National Health Service warns that overheated sauna may be dangerous for mother and the child.

Hot tub safety

Hot tub temperatures must be between 100° and 104° F. A research study on 21 people who had hypertension found that sitting in a hot tub reduced blood pressure, but it never approached unsafe levels. Another study of 15 men with stable coronary artery disease showed that spending 15 minutes on a hot tub produced less circulatory stress than 15 minutes on a stationary bike.

To be on the safer side, follow the guidelines provided when you’re in the hot tub. Make sure the hot tub is clean and well chlorinated. A dirty hot tub can cause folliculitis-a skin infection resulting from a poorly maintained hot tub.

Categories
health benefits heart health Supplements

What is Shilajit – And What are its Benefits

Shilajit

“Shilajit, Mohave Lava Tube, 2018.04.01 (33)”by Vahe Martirosyan is licensed under CC BY-SA 2.0

Shilajit has an interesting mythology about its origin. Indian scriptures say that when the Gods and the Asuras churned the Primal Ocean to obtain Amrita, they sweated a lot. Their sweat mingled with the divine nectar, which gave rise to shilajit deposits. And it was distributed about the mountains around the world.

What is Shilajit

Shilajit is a sticky substance found predominantly in the Himalayan ranges. It resembles tar and has a color tone of white to dark brown. Containing 85 minerals as well as fulvic and humic acids this rock exudate finds its use in Ayurvedic and Unani medicines. 

Humic acid fights inflammation and disease. Acting as a gut guard, it stops toxins before they enter the cells. Thus it boosts the performance of your immune system.

Fulvic acid increases the permeability of cell membranes which results in increased nutrition absorption. Also, it easily binds with water and helps to detox the body.

Shilajit was present for millions of years in high altitudes under specific conditions. As a result, this resinous mass is different from other humic substances.

Many researchers have pointed out that shilajit is of vegetable origin. Cactus like plants grow near the collection areas, and the gum that they exude has a similar composition to shilajit.

The black variety is hugely popular in Ayurvedic medicine. After the cleaning process, this rock exudate obtains a black color with a glossy surface. Also, it has a peculiar smell and a bitter taste. Shilajit is safe as a supplement and would significantly enhance your wellbeing.

Benefits

In the right quantities, Shilaji may provide plenty of benefits to your body.

Boosts brain function

Shilajit may enhance the working of the brain and prevent or slow down Alzheimer’s disease. 

The main antioxidant present is fumic acid. It which promotes cognitive health by preventing the accumulation of Tau protein. Though these proteins are an essential part of the nervous system, they trigger up brain cell damage. 

Researchers think that Shilajit may prevent over-accumulation of these proteins and reduce inflammation, thus slowing the progression of Alzheimer’s disease.

 A research study in the International Journal of Alzheimer’s disease points out that this substance is used for longevity and to slow aging.

Fights fatigue

Feelings of tiredness and fatigue will hamper your progress and thwart your success. Mitochondria considered as the powerhouse of cells gives energy. Its dysfunction may lead to chronic fatigue. 

This rocky exudate acts as an adaptogen and reduces stress levels and fatigue. Likewise, it protects the powerhouse mitochondria and boosts energy levels. Thus fights chronic fatigue and exhaustion.

Prolongs your youth

Fulvic acid present in shilajit is a potent antioxidant as well as an anti-inflammatory. Due to these properties, it fights cellular damage and free radicals in the body, which causes aging.

 Supplementing this natural nutrient in your diet increases vitality and slows down the aging process.

Treats Anemia

Anemia is a significant concern for women in the reproductive age. Dark brown shilajit has high amounts of iron and humic acid, which may help treat anemia. Mixing shilajit and Indian gooseberry can increase iron in red blood cells. 

In a study on rats, researchers discovered that rats which received shilajit for 11 days had more hemoglobin than their counterparts. 

Boosts heart health

Shilajit helps to protect your heart health. In a research study, two groups of rats were subjected to heart injury. 

One group was administered 200mg of shilajit for seven days. The other group did not receive it. Scientists noted that rats who ate shilajit had less heart damage than their counterparts.

However, shilajit may reduce blood pressure, it’s better to avoid it if you have an existing heart condition. 

 Fights obesity

Extra weight can stress out your bones and muscles. Researchers found that an oral supplement of Shilajit activated genes in the body that quickly adapted to a new exercise regimen. As a result, one could enjoy less fatigue and more strength over time. 

How to use

You can obtain it as a powder form or supplement and mix it with water or milk. Medical News Today advises to take a portion of shilajit in liquid and drink it up to three times a day. 

Always check the instructions on the package. The recommended dose of this powder is 300 to 500 milligrams per day; however, have a word with your doctor before you take any natural supplements.

Shilajit tastes bitter and a little earthy. Once you try it, you’ll get used to its taste.

Of course, If your doctor gives you an all-clear, then slowly include it in your weekly health routines. And one day suddenly you’ll have the stamina of a sherpa. 

Categories
heart health heart rate

All You Need to Know About Beta Blockers

 

 

Do you suffer from headaches, shortness of breath and dizziness? A checkup with your doctor will inform you that you might have hypertension. As a result, your doctor could prescribe beta blockers to reduce your symptoms.

The best way to control hypertension is to know your numbers on a regular basis. If your doctor suspects hypertension, he may want to see the evidence of a sustained problem.

What are Beta Blockers

Discovery of beta blockers is considered as one of the most important contributions to the medicine in the 20th century. Beta blockers are medications that significantly reduce your blood pressure. Likewise, they also help to alleviate migraine headaches.

Also known as beta-adrenergic blocking agents beta-blockers work by blocking the effects of adrenaline. To be more precise they reduce your body’s flight or fight response. Alternatively, they also reduce stress on certain parts of your body such as the brain’s blood vessels and heart.

When you’re on these medications, your heartbeat becomes slow and pumps with less force. These medications open up the blood vessels and ease blood flow. By lowering your blood pressure, they reduce heart attacks.

Doctors prescribe beta blockers for conditions such as angina, high blood pressure, anxiety, migraine, glaucoma, abnormal heart rhythms, and overactive thread symptoms.

How Do Beta Blockers Function

These medicines block the adrenaline and non-adrenaline hormones. Excess of adrenaline can cause high blood pressure, rapid heartbeat, anxiety, excessive sweating, and palpitations. Blocking these hormones decreases your oxygen demands and reduces the stress on your heart.

As a result, the force of contraction of your heart muscles is reduced which in turn reduces the contraction of blood vessels in your brain, heart and the rest of your body. Similarly, beta blockers block the production of a hormone by kidneys called angiotensin II. This action relaxes and widens your blood vessels which increases blood flow.

Apart from treating heart failure, chest pain, irregular heartbeat, high blood pressure, and heart attack, beta blockers also address the following conditions glaucoma, overactive thyroid, tremors, and anxiety.

Side Effects and Cautions

Many people who take these medicines do not have any side effects. However, certain people may suffer from side effects such as weight gain, cold hands or feet, and fatigue. Less commonly reported side effect include depression, shortness of breath and sleep disturbances.

What Does Research Studies Say About Beta Blockers

A research study from Penn state university states that beta blockers may help melanoma patients to live longer by boosting their immunotherapy. Not only do these medicines slow your heart but they can also affect immune cells and improve immune function. The researchers say that reducing physiological stress with beta blockers enhances the effectiveness of immunotherapy and increases the lifespan of melanoma patients.

Another research study by the European Lung Foundation concludes that this medication could reduce the risk of chronic obstructive pulmonary disease symptoms.

Beta blockers can help reduce the spread of cancer says a study conducted by the ECCO – The European CanCer Organization. They slow down tumor growth and reduces the risk of developing secondary cancers.

These medications are generally used to treat a variety of cardiovascular conditions. However new research by York University shows that these drugs can reverse many harmful genetic changes that are linked to heart disease.

Precautions before taking beta blockers

Consult your doc before taking beta blockers. If you have asthma or diabetes, these medications can trigger a severe asthma attack and mask signs of low blood sugar. Avoid drinking or eating products that contain caffeine or alcohol as these products affect the workings of beta blockers, in your body.

Inform your doctor if you’re pregnant before taking these medicines because some may be safe during pregnancy while others may be harmful. This class of medicines may not work as well in people of African origin as in other ethnic groups.

Categories
heart health heart rate

Top 4 Advantages of Wearable Heart Rate Monitors

 

When you work out your heart rate increases. If you monitor your heart rate, you can get most out of your exercise regimen. A wearable heart monitor can track your resting heart rate.
 
Regularly measuring your resting heart helps you to track your overall fitness over time. It helps you to plan some off-days where you should take it easy and let your body recover.
Here are the top advantages of wearable heart rate monitors
 
Heart rate monitors give you definitive data. They help you to determine the level of effort to accomplish a given task and also the circumstances. For example the weather, machine or free flow, indoor or outdoor work out, effects of medication, effects of caffeine, time of day, sea level and fatigue.
 
A heart rate monitor gives you a clear indication and analysis of your cardiovascular system during your physical activity. You can share this data with your doctor during your checkups.
 
They even act as your coach detailing your heart rate along with your perceived exertion rate. Based on this data you can decide whether you need to pull back, increase your intensity or whether you’re in the groove. All these information helps you to zero in on your efforts and obtain the desired results. The heart rate monitors even enhance your workout safety as well.
 
HRV monitors give more precise biometrics for your every movement, sleeping time, and calorie burned because it uses more precise heart rate data. HRV tracking is changing the face of wearable tech measures since it measures not only your physical fitness but also your mental health and emotional health.
 
Access to this data will influence your lifestyle choices. This information will help you to make better decisions about how you exercise, sleep and manage stress levels. Wearable heart rate monitors are an investment for your long-term health.
 
Best sports watches with heart rate
  • Polar M430
  • Suunto Spartan Trainer Wrist HR
  • Garmin Forerunner 935
  • TomTom Spark 3

 

Best Heart Rate Training Chest Straps
  • Polar H10
  • Wahoo Tickr X
Best heart rate monitor for HIIT training
  • MyZone MZ-3
  • Moov HR Sweat
  • Best fitness trackers with heart rate
  • Garmin Vivosport
  • Fitbit Charge 2
  • Nokia Steel HR

 

Categories
heart health women's health

Vitamin D3 Can Boost Your Heart Function

Heart failure affects more than 23 million people worldwide. This condition affects people of all ages. But is more common in older people.
 While this may be a great source of concern. A new research study offers hope.  The study points out that vitamin D3 can greatly improve heart function. According to the researchers, vitamin D3 strengthens the heart muscle of people with heart muscle weakness.

Vitamin D3 gets its boost by exposure to the sun. The study included 160 patients who suffered from heart failure and were undergoing treatment.

One group of participants were given vitamin D3 and the other group was given a placebo or dummy tablets. This continued for a period of one year.

A cardiac ultrasound was used to note the changes in the heart function. The results revealed that the pumping function of the heart greatly improved in patients who took vitamin D3 supplement.

The researchers avoided the usage of calcium based supplements. As this would complicate matters for heart failure patients.



Amazing ways to get vitamin D include
Ø Exposure to the sun
Ø Fatty fish such as salmon
Ø Canned tuna fish
Ø Mushrooms
Ø Fortified milk
Ø Fortified orange juice
Ø Egg yolks
Ø Vitamin D supplements
Ø Fortified cereal
Ø Beef liver
Ø Cod liver oil
Ø Ultraviolet lamps and bulbs

So take your daily quotient of vitamin D3 and have a healthy heart.

Take care

Swarnam
Take care,
Swarnam