Want To Prevent Dementia? Ask These 12 Questions At Your Next Doctor’s Appointment.

Posted on 22/02/2025 by Boris Clair

While you’re probably used to asking your doctor about new moles or a pesky cough, you might not be used to talking to them about your social connections or anxiety.

Turns out, there’s an array of topics you should be bringing up with your primary care doctor (or your neurologist, if you have one), according to a recent report in the journal Neurology.

The report detailed 12 questions that patients should discuss with their physician that can help protect the brain from cognitive decline. And while it lists some obvious brain health inquiries, it also includes factors that you likely don’t connect to your cognitive health, like your social interactions and diet.

Here are the 12 questions, according to the journal:

Sleep: Are you able to get sufficient sleep to feel rested?
Affect, mood and mental health: Do you have concerns about your mood, anxiety or stress?
Food, diet and supplements: Do you have concerns about getting enough or healthy enough food, or have any questions about supplements or vitamins?
Exercise: Do you find ways to fit physical exercise into your life?
Supportive social interactions: Do you have regular contact with close friends or family, and do you have enough support from people?
Trauma avoidance: Do you wear seatbelts and helmets, and use car seats for children?
Blood pressure: Have you had problems with high blood pressure at home or at doctor visits, or do you have any concerns about blood pressure treatment or getting a blood pressure cuff at home?
Risks, genetic and metabolic factors: Do you have trouble controlling blood sugar or cholesterol? Is there a neurological disease that runs in your family?
Affordability and adherence: Do you have any trouble with the cost of your medicines?
Infection: Are you up to date on vaccines, and do you have enough information about those vaccines?
Negative exposures: Do you smoke, drink more than one to two drinks per day or use nonprescription drugs? Do you drink well water or live in an area with known air or water pollution?
Social and structural determinants of health: Do you have concerns about keeping housing, having transportation, having access to care and medical insurance or being physically or emotionally safe from harm?

Experts say these questions align with previous research findings and a focus on prevention instead of treatment.

This study is backed up by a report from The Lancet, another medical journal, last year, as Dr. James Ellison, a psychiatrist at Jefferson Health in Philadelphia, pointed out. That report found that 45% of cases of cognitive decline or dementia could be delayed or even prevented by simple lifestyle interventions.

“I would say that the Neurology journal is keeping up with the current trend in health care, which is to try and emphasise wellness and prevention and not just response to disease,” Ellison said.

Dr. Tanu Garg, a vascular neurologist at Houston Methodist Hospital who often treats stroke patients, added that many of her patients’ families ask what can they do so they don’t end up in the same situation as their loved ones — and these lifestyle interventions are the answer.

“That’s why these questions are very important, because we are trying to prevent people from having difficulties in the future, whether it’s heart attack, strokes or just, in general, for brain health,” Garg explained.

How do these factors impact brain health?

While it’s clear how certain habits mentioned above could affect your cognitive health (like wearing a helmet, for example), other factors are a little more nuanced ― but are just as important to manage.

For instance, socialisation is a true indicator of brain health. “We are social beings … and there are even changes in metabolic activity and brain activity that occur when we’re isolated that are harmful,” Ellison said.

With isolation comes loneliness, which can put you at higher risk of cognitive decline and stroke, Ellison added. “It’s very important to cultivate a social network,” he said.

Garg also noted that those with close family and friend connections can also get more support when recovering from health issues, which is important for well-being, too.

The factors that seem to relate more to heart health, like blood pressure, are important, too. “Almost everything that’s good for the brain is actually also good for the heart,” Ellison said. “When the heart is functioning properly, it provides nutrients and oxygen, which fuel the brain and keep it healthy, and it helps remove toxic metabolites from the brain as well.”

“When the heart is not functioning properly, the circulation and oxygenation and metabolic care of the brain is compromised, and that can lead to cognitive changes,” Ellison continued. He added that one of the most common kinds of cognitive decline in older people is “vascular cognitive impairment, which is a direct result of compromised circulation in the brain.”

Garg said simple, small positive habits, like diet and exercise, can often bring the biggest health rewards. She recommends a Mediterranean diet and said you should talk to your doctor about the best exercise regimen for you, as it varies person to person. Additionally, if you smoke, you should talk to your doctor about quitting, to protect both your brain and your overall health, Garg said.

It’s also important to manage your emotions, and you can talk to your doctor about how to best do that, too. “There are so many different ways to curb anxiety and stress, but people don’t realise how much of an impact it can make on your body and your brain,” Garg said. Research shows that anxiety is linked to higher rates of dementia.

Exercise benefits your brain health and your heart health.

These are questions you should bring up throughout your life, not just once you reach a certain age.

While it’s never too late to think more holistically about your brain health, you should always pay attention to them — not just once you reach old age.

Ellison said these questions focus “on prevention throughout the life cycle, not just in the elderly.”

While cognitive decline is often only associated with getting older, problems during mid-life, such as sleep disorders and unmanaged high blood pressure, can compound your risks for cognitive decline and dementia later on, he added.

It’s also important to talk to your doctor about any cognitive changes you notice, no matter your age.

“If you go see a doctor sooner than later, then we can find things that are reversible to prevent further decline. But when you’re afraid or you’re not sure if it’s the right thing to do, then we may get to the point where you’re not able to fix things,” Garg said.

Garg always reminds her patients that it’s OK to ask your doctor questions, whether you think they’re the “right” ones or not.

Ellison added that not all cognitive changes are related to major health issues, either. Stress, anxiety, certain medications and certain health conditions can cause cognitive issues, too, making it crucial to talk to your primary care provider.

Your doctor can also help you incorporate exercise, social connections, a nutritious diet and other healthy lifestyle habits into your life — because there’s real proof that these good habits work, Ellison said. The rate of dementia in older adults is decreasing. Specifically, dementia rates have fallen 13% per decade over the last 25 years, according to a 2020 study.

“The decrease in incidence has been attributed to population improvements in cardiac health, greater awareness of diet and exercise,” Ellison said.

While these habits may not seem big, they really can have a big impact on your brain health as you move through life.

7 Signs Of Low Potassium To Look For And How To Add More To Your Diet

Posted on 04/02/2025 by Boris Clair

Low potassium is also known as ‘Hypokalemia’, and the health experts at Cleveland Clinic say: “Your body needs potassium to function correctly. It gets potassium through the food you eat.

“Hypokalemia is often caused by an excessive loss of potassium in your digestive tract due to vomiting, diarrhoea or laxative use.”

They also urge that if left untreated, Hypokalemia can cause serious heart rhythm problems and life-threatening paralysis may occur.

Probably best to stay on top of it, then…

The symptoms of low potassium to look for

According to Healthline, these are 7 crucial signs of low potassium:

Weakness and fatigue
Muscle weakness and cramps
Digestive problems, such as bloating and constipation
Persistent tingles and numbness
Abnormal heartbeat
Peeing more often than usual
High blood pressure

While it is a good idea to try and eat potassium-rich foods, Healthline warns that this likely won’t be sufficient to treat a deficiency, saying: “Mild to moderate hypokalemia is typically treated with oral potassium supplements. In some cases, a healthcare professional may also need to adjust any other medications or treat underlying causes, like diarrhea, vomiting, or eating disorders.

“A potassium-rich diet is usually not enough to treat hypokalemia, since most potassium in food is paired with phosphate, not potassium chloride. Hypokalaemia often also involves a chloride deficiency, so it’s best to treat both deficiencies with potassium chloride supplements.”

However, if you are looking to prevent Hypokalemia, there are foods you can eat…

Potassium-rich foods

BBC Good Food advises that the following foods are high in potassium:

Almonds
Avocado
Bananas
Beans
Cashews
Coconut water
Dried fruit (raisins, apricots, figs)
Oranges
Peanuts
Potatoes
Squash
Tomatoes
Yoghurt

The food and cooking experts add: “As it’s water-soluble, potassium is lost during boiling, so it’s better to steam, bake or stir-fry vegetables. In addition, food processing reduces the amount of potassium in many foods and a diet high in processed foods and low in fresh fruits and vegetables may lack potassium.”

Brb, need to stock up.

The 1 Little-Known Factor That Could Affect Your Heart Health

Posted on 28/01/2025 by Boris Clair

There are a handful of things you probably associate with better heart health: regular exercise, a healthy diet and quitting smoking being some of them.

But did you know that getting out in the sunlight, and taking a daily vitamin D supplement in winter, could also work wonders for your ticker?

One study, using data from almost 300,000 UK citizens and published in the International Journal of Epidemiology, suggested having a vitamin D deficiency can cause inflammation in the body, which could then contribute to heart and circulatory disease.

And another, from the University of Leeds, found a daily dose of vitamin D improved heart function in those with chronic heart failure.

Dr Christopher Broyd, consultant cardiologist at Nuffield Health Brighton Hospital, told The Independent: “A lack of sunlight exposure can lead to vitamin D deficiency, which has been linked to higher blood pressure, inflammation, and an increased risk of heart disease.

“Safe sun exposure or supplementation can help maintain heart health.”

How much vitamin D is enough?

It’s worth noting that between April and September, sunlight and a healthy balanced diet is enough to meet most people’s vitamin D needs in the UK.

Foods rich in vitamin D include salmon, sardines, red meat, liver, eggs and some fortified foods like cereal and spreads.

Studies have found about 5-10 minutes of sun exposure on the arms and legs; or the hands, arms and face; two or three times a week is sufficient.

In the winter though, it can be harder to get enough sunlight to meet our needs.

The British Heart Foundation (BHF) suggests that between October and March the UK’s light levels aren’t strong enough, which is why it suggests a daily 10mcg vitamin D supplement. The UK government also backs this approach.

Babies up to the age of one need 8.5 to 10 micrograms of vitamin D a day, according to the NHS. Those on formula milk will already be getting this as their milk is fortified with the vitamin, however breastfed babies will need an additional supplement.

Here’s to a happy heart.

The 4 New Year’s Resolutions Cardiologists Always Make

Posted on 29/12/2024 by Boris Clair

It’s the season when many people set New Year’s resolutions for the year ahead, and these goals are often related to physical health.

Experts say there’s one big area that many people should focus on when it comes to their well-being: cardiovascular health.

“Cardiovascular disease is the number one cause of death in America,” said Dr. William Cornwell, a cardiologist at UCHealth University of Colorado Hospital. “And, sadly, people… lack a clear understanding of the health or unhealth of their hearts until something catastrophic happens, such as a heart attack or a stroke.”

But there are lifestyle habits you can adopt to manage some of the factors ― like high cholesterol, diabetes and high blood pressure ― that put you at risk of heart attack and stroke.

Cardiologists say they encourage these lifestyle habits every year. Below, doctors shared with HuffPost the New Year’s resolutions they set and recommend to patients in the name of heart health.

Committing or recommitting to exercise.

No surprise here: All of the experts we spoke to said exercise is an important resolution to set every single year.

“First and foremost, from a cardiac standpoint regarding cardiovascular health, exercise needs to be at the forefront,” Cornwell said.

“For me, personally, it is a part of my everyday routine and every year,” he said. “There needs to be a renewed commitment to ensure that exercise is at the forefront of everything that you should be thinking about to improve or maintain your cardiac health.”

“Exercise also brings a number of other benefits to other organ systems, in addition to improvements in quality of life and your overall ability to function well without symptoms,” Cornwell noted. “So, for many reasons — the heart really only being one of many — if there was going to be one New Year’s resolution, exercise should be the one.”

Admittedly, it can be hard to jump into fitness in January, a month marked by early sunsets and cold temperatures in much of the country. But it’s still important to prioritise movement during this time of year, said Dr. Johanna Contreas, a member of the National Hispanic Medical Association and a cardiologist at Mount Sinai Health System in New York.

“Winter months, we tend to see an increase in cardiovascular disease and heart attacks and heart failure, hospitalisation,” Contreas said, “because those winter months, you’re more indoors, less likely to be active. So, we always try to tell patients: Think about ways that you can remain active.”

In other words, your version of exercise does not have to take the form of an outdoor run or walk. You could focus on walking up and down the stairs throughout the day, making a point to get up from your computer after long meetings, or signing up for a fitness app that allows you to exercise from home. (Peloton, Alo Moves and FitOn are all good options.)

As for how much you need to exercise each week, Cornwell said the American Heart Association’s guidelines recommend 150 to 300 minutes of mild to moderate-intensity exercise (like brisk walking, doubles tennis or gardening), or 75 to 150 minutes of vigorous exercise (like running, jumping rope or swimming laps), each week.

Making small adjustments to your cooking regimen can create meaningful change — like not eating meat one day a week, or mixing cauliflower in with your rice.

Knowing their numbers.

“I tell people, [if] you really want to start a healthy year, know your numbers and know what is healthy for you,” Contreas said.

When talking about “numbers,” experts are referring to things like a person’s blood pressure, cholesterol and fasting glucose, said Dr. Elizabeth Jackson, director of the cardiovascular outcomes and effectiveness research program at the University of Alabama at Birmingham Medicine.

High cholesterol and high blood pressure can put you at increased risk for heart attack and stroke, which means they’re important to manage through medication and/or lifestyle changes.

Jackson also recommends “knowing your fasting glucose, because we know that in the U.S. we have a high prevalence of diabetes, but we also have a high prevalence of pre-diabetes — people who are not quite meeting the definition of diabetes, but they’re not in the normal range.”

According to Johns Hopkins Medicine, having diabetes makes you two to four times more likely to develop cardiovascular disease.

You can ask your doctor for your numbers, and they can either share the data they have on file or order tests to determine this information.

“It’s important to know where you’re at in terms of those numbers, but also not to be discouraged if numbers are out of whack,” Jackson noted.

You can get to a healthier place by adhering to lifestyle adjustments like sticking to an exercise regimen, quitting smoking, and more ways that are outlined in the AHA’s Life Essential 8. Additionally, you can talk to your doctor about medication to see if that’s the right choice for you.

Focusing on their nutrition.

Eating a nutritious diet full of things like fruits, veggies, whole grains, lean protein and beans is known to be beneficial for your heart health and your health overall.

According to Jackson, thinking wholeheartedly about your diet is a good goal for the new year.

To focus on your nutrition, Jackson suggests food-prepping for the week so you’ll have something nutritious to grab when you’re hungry. She also suggests trying out new heart-health recipes each week. The American Heart Association has recipes, she noted, that can help maintain or improve your cardiac health.

If this feels too daunting, Contreas said, you can try simple hacks like adding vegetables to your rice to make your meals more nutritious. Additionally, you could try eating vegetarian a few days a week, or even for a few meals a week.

Contreas noted that it’s important to be mindful of your salt intake, too. Consuming too much salt can increase your blood pressure, she said.

And, as mentioned above, high blood pressure can put you at risk for heart attack and stroke.

Prioritising sleep.

“Sleep is very important,” Contreas said. “Sleep deprivation, we know now, is very unhealthy, and it can cause increasing cardiovascular disease” and put you at higher risk for depression and high blood pressure.

Contreas said one of her New Year’s resolutions is to help workers at her hospital get better sleep, in particular those who have to work the night shift.

It’s recommended that adults get between seven and nine hours of sleep each night. “It may not be possible every night,” Contreas acknowledged. “But as much as we can stick to [it] would be important.”

Jackson and Cornwell both pointed out that healthy sleep is part of the AHA’s guidelines to better cardiovascular health, and is an important goal to focus on every year.

One tip: Don’t give up on these goals if you get distracted from time to time.

“We don’t have to go and be perfect every day right away,” Jackson said. “It’s not like January 1 starts, and all of a sudden your lifestyle habits are going to change dramatically and never go back.”

You should cut yourself some slack if you miss a day at the gym or fall back into an old habit you’re trying to break. Additionally, it’s OK to let yourself have rest days (your body needs them!) and allow yourself desserts and foods that aren’t particularly heart-healthy, too.

“But, knowing that if you’re putting in more healthy-type behaviours — healthy diet, physical activity, good sleep — most days, or more than you were, then that’s contributing,” Jackson said. “It really adds up.”

Missing a workout, or having a meal that isn’t great for your high cholesterol, isn’t going to put you back at zero.

“Our cardiovascular health is not just turning on a switch. It’s a holistic view of your diet, your physical activity, your sleep patterns, your lifestyle, together with those numbers for those traditional risk factors of blood glucose, blood pressure, cholesterol,” Jackson said. “It’s really something that is a lifestyle, something to follow and think about your whole life.”

How Technology Will Change The Future Of Stroke Diagnosis And Treatment

Posted on 29/10/2024 by Boris Clair

Anyone who has an Apple Watch or an equivalent will tell you it’s made them more acutely aware of their health. With features such as heart rate and rhythmn detection, fall detection and even medical ID included, wearable health technology gives users a real-time idea of their wellbeing.

Now, Nirave Gondhia, founder of House of Tech has said that he believes the lasting legacy of Apple will be the Watch.

In an article for Digital Trends, Gondhia said: “The Apple Watch is the most important device that Apple sells right now.

“Of all the products on Apple’s shelves, it’s the one that markedly improves your life. There’s a suite of health features that could save your life, including high and low-heart-rate notifications, EKG, fall detection, and blood pressure monitoring.”

He also added: “The suite of Apple Health features available today is already incredibly strong. Looking down the road for the next few year, it only stands to get better.”

Medical experts are also excited for the future of digital technology for health

Neurosurgeon Richard D. Fessler M.D said: “Wearable technology can look for possible stroke risk factors, such as sleep apnoea, that may be affecting a patient without them realising it — something that an annual check-up would never detect.

“And it can constantly monitor things like body temperature that, when elevated, may trigger a stroke. The patient’s provider has access to all of the information gathered by the wearable, and can reach out to the patient if they see anything that needs to be addressed.”

Dr. Anne Lepetit, Chief Medical Officer at Bupa said: “The potential for digital healthcare to transform stroke prevention and recovery has never been clearer.

“Wearable devices connected to health apps can track vital signs in real-time, analysing trends and flagging risk patterns, so you can take preventative action. Remote consultations make it easier for patients to access expert advice, and personalised health programmes to help patients stay engaged with lifestyle changes, such as diet and exercise, that lower stroke risk.”

Hopefully, these revelations will make wearable tech more accessible and affordable to patients.

Noticing These Bumps Around Your Eyes Could Reveal Heart Issues

Posted on 27/10/2024 by Boris Clair

“There are around 7.6 million people living with heart and circulatory diseases in the UK,” the British Heart Foundation writes ― around four million men and 3.6 million women.

“We estimate that in the UK more than half of us will get a heart or circulatory condition in our lifetime,” they add.

Despite that, not all of us are familiar with the signs of heart issues ― though to be fair, the NHS says some, like high cholesterol, ”[does] not usually cause symptoms.”

Most of us will need a blood test to diagnose high cholesterol.

However, the British Heart Foundation says that “if you have familial hypercholesterolaemia, you may have visible signs of high cholesterol.”

What is “familial hypercholesterolemia” and what are its signs?

Familial hypercholesterolemia [FH] is a genetic condition that means your liver can’t process cholesterol properly.

It leads to high levels of cholesterol, a waxy substance that can narrow your arteries.

The condition can change your physical appearance in the following ways:

Tendon xanthomata: a type of swelling that can appear on the knuckles, knees, or the Achilles tendon at the back of the ankle. It results from an accumulation of excess cholesterol.
Xanthelasmas: small cholesterol deposits that develop in the skin around the lower eye area and on the eyelid. They typically have a pale yellow appearance.
Corneal arcus: a pale white ring surrounding the iris, the coloured part of the eye. If you’re under 50 and have corneal arcus, it could be an indication of FH.

Other signs that aren’t visible include having a heart attack or stroke (especially at a younger age), noticing high cholesterol in your routine blood test, having a family history of premature heart disease or stroke, or knowing a relative has the condition.

Not everyone with FH will have all of those symptoms;get a genetic test if you’re unsure.

How can I lower my cholesterol?

Some people with high cholesterol will be put on medications called statins, but all will be advised to improve their diet and exercise more.

“To reduce your cholesterol, try to cut down on fatty food, especially food that contains a type of fat called saturated fat,” the NHS says, adding: “You can still have foods that contain a healthier type of fat called unsaturated fat.”

Stopping smoking, cutting down on or not drinking booze, and exercising for at least 150 minutes a week can all help too, they say.

Speak to your doctor if you’re worried about your heart health.

This Is When You Should Worry About Heart Palpitations

Posted on 01/10/2024 by Boris Clair

If you’ve experienced heart palpitations, you’ll be all too familiar with how concerning they can be.

The rapid and unusual beating of your heart can often lead to anxious thoughts and before you know it, you’re in an overwhelming cycle between your body and brain. This can also feel like pounding, thumping or even fluttering heartbeats.

However, as difficult as this can feel, these palpitations are often actually quite harmless and not a sign of anything more concerning.

**When should you worry about heart palpitations, though?**

The heart health experts at British Heart Foundation advised: “If you’re experiencing what feels like frequent or prolonged episodes of palpitations, or you’re also having symptoms such as chest pain or dizziness when you have these episodes, it’s a good idea to talk to your GP.

“They can organise some tests to check whether these are harmless palpitations or a sign of a heart rhythm problem, support you with managing your palpitations or refer you to a specialist if needed.”

The NHS states that common causes of heart palpitations include strenuous exercise, lack of sleep, stress and anxiety, medicine, caffeine, alcohol and recreational drugs.

However, less frequently, they can be caused by anaemia, an overactive thyroid, a heart rhythm problem or even menopause.

If you also feel chest pain, shortness of breath or faint, call 999 or go to A&E.

How to manage heart palpitations

If you’re not in immediate danger, managing your heart palpitations is pretty simple.

NHS Inform recommends reducing stress levels, practising deep breathing exercises, drinking less caffeinated drinks and eating a healthy diet.

Help and support:

Mind, open Monday to Friday, 9am-6pm on 0300 123 3393.
Samaritans offers a listening service which is open 24 hours a day, on 116 123 (UK and ROI – this number is FREE to call and will not appear on your phone bill).
CALM (the Campaign Against Living Miserably) offer a helpline open 5pm-midnight, 365 days a year, on 0800 58 58 58, and a webchat service.
The Mix is a free support service for people under 25. Call 0808 808 4994 or email help@themix.org.uk
Rethink Mental Illness offers practical help through its advice line which can be reached on 0808 801 0525 (Monday to Friday 10am-4pm). More info can be found on rethink.org.

Have More Than 1 Alcoholic Drink A Day? We’ve Got Some Bad News

Posted on 06/04/2024 by Boris Clair

It’s well established that alcohol is not good for you — it can harm your liver and increase your risk of developing certain cancers. However, its impact on heart health is more debated. Some experts have long said that a glass of red wine can be good for your heart, but this isn’t necessarily true, according to the American Heart Association. What’s more, excessive drinking can lead to high blood pressure and an irregular heartbeat.

Now, there’s another heart health reason to be wary of alcohol, particularly for women.

In new research involving 432,265 people — roughly 243,000 men and 189,000 women between 18 and 65 — experts discovered that women who had on average more than one alcoholic drink daily were at higher risk of developing coronary heart disease. The research was conducted by Kaiser Permanente Northern California.

Coronary heart disease, also referred to as coronary artery disease, is a condition in which the “major blood vessels that supply the heart (coronary arteries) struggle to send enough blood, oxygen and nutrients to the heart muscle,” according to the Mayo Clinic.

Symptoms include shortness of breath and chest pain. But for many people, a heart attack is the first noticeable sign of coronary heart disease.

Women who drink 8 or more alcoholic beverages each week are at higher risk of heart disease.

For the Kaiser Permanente study, participants reported their alcohol use between 2014 and 2015. In the four years that followed, researchers analysed their coronary heart disease incidence and found that 3,108 participants were diagnosed with the condition.

Those who had one to two drinks each week were categorised as having low alcohol consumption; three to seven drinks for women and three to 14 for men were categorised as moderate consumption; and 15 or more drinks for men and eight or more for women were categorised as high consumption.

While definitions of binge drinking vary, in this study, it was defined as having more than three drinks a day for women and more than four for men. Researchers noted whether participants had taken part in binge drinking in the past three months. People who do not drink were not included in the study.

Researchers found that drinking eight or more alcoholic beverages each week was linked to a 33% to 51% higher chance of developing coronary heart disease in young to middle-aged women when compared with women who drank less, according to the Kaiser Permanente Division of Research. Those most at risk, though, were women who took part in binge drinking, which was linked to a 68% higher chance of developing coronary heart disease.

Alcohol’s negative impact on heart health has to do with a few factors. “Alcohol has been shown to raise blood pressure and lead to metabolic changes that are associated with inflammation and obesity, both of which increase the risk for heart disease,” senior study author Stacy Sterling told the Kaiser Permanente Division of Research.

While the worst impact was seen in women, men who engaged in binge drinking were 33% more at risk of developing coronary heart disease compared with those who were moderate drinkers.

“Women also process alcohol differently than men due to biologic and physiologic differences, and this may contribute to the increased heart disease risk we found,” said Sterling. “It’s concerning because there has been an increasing prevalence of alcohol use among young and middle-aged women, including in the number of women who binge drink.”

This research is set to be presented at the American College of Cardiology’s Annual Scientific Session in early April, and it has not yet been peer-reviewed.

People, especially women, who took part in binge drinking were at high risk of developing coronary heart disease.

If you want to drink less, here are some expert-backed tips.

With emerging research like this, it’s no wonder that concepts like “mindful drinking” and “damp lifestyles” — both of which decentre drinking — are popular.

If you are looking to curb your drinking habits, it’s a good idea to know some of the U.S. government’s guidelines for moderate alcohol consumption. If you choose to drink, the guidelines recommend no more than one drink per day for women and two for men. Once you know the guidelines, you can track your consumption habits to determine how much you drink. (The amount that people actually drink is often underestimated.)

If you like to have a different beverage after work or to break up the week, you can make mocktails or purchase nonalcoholic beers, wine and spirits. “The quality of nonalcoholic drinks and beers are much better than they were in the past,” Vanessa Kennedy, the director of psychology at Driftwood Recovery in Texas, previously told HuffPost. Having these kinds of drinks at the ready can help you reduce the amount of alcohol you consume.

Experts say that it’s also helpful to track why you’re drinking. Are you doing it because you’re stressed, or because you’re bored? Once you determine the reason that you’re turning to booze, you can think of different things to fill that void.

“If you are saying, ‘Well, I just need this drink because I just need to relax’ … that alcohol itself isn’t actually what helps you relax,” registered dietitian Sumner Brooks previously told HuffPost. A bubble bath or workout class may help you relax more than a glass of wine.

Most importantly, if you are worried about your drinking habits or think they’re problematic, it’s important to seek support from an expert. You can find a therapist who’s trained in substance abuse to help you move forward.

Help and support:

How Much Salt Is Too Much Salt When It Comes To Your Health?

Posted on 20/02/2024 by Boris Clair

Low-sodium soy sauce, soup and snacks dominate supermarket shelves, so it seems pretty obvious that a lot of Americans are aware that they need to lower their sodium intake. But to what extent is it really a problem?

Most people have no idea how much salt they’re eating every day, or how much is recommended (particularly for those with certain health conditions). And did you know that some people are actually encouraged to eat more salt?

We spoke with doctors to answer all of our saltiest questions.

First of all, we do need to eat a certain amount of sodium.

According to Dr. Columbus Batiste, the regional chief of cardiology with Kaiser Permanente in Southern California, “We need the right amount of salt to provide our bodies with important electrolytes that can regulate things like muscle contractions, fluid balance and nerve transmission.”

Dr. Rohan Khera, an assistant professor of cardiovascular medicine at the Yale School of Medicine, told HuffPost that salt is “needed for every single body cell, especially the more active heart and muscle tissues.”

Moreover, salt plays a role in ”sweating, normal cell function, metabolism, maintenance of body fluids, and keeping muscles and nerves working properly,” said Dr. John Higgins, a cardiologist with UTHealth Houston.

How much salt do healthy adults need?

Healthy adults only need 500 milligrams of salt per day (about a quarter-teaspoon of salt) to maintain healthy body function, according to cardiologist Dr. Nieca Goldberg, the medical director of Atria New York and a clinical associate professor of medicine at NYU Grossman School of Medicine.

Limiting salt intake to such a paltry amount isn’t realistic for many people, and that’s OK for most healthy adults, as long as they don’t overdo it. The American Heart Association recommends that healthy adults consume no more than 2,300 milligrams of salt per day and ideally no more than 1,500 milligrams, or about three-quarters of a teaspoon of salt per day.

However, most Americans eat far more than the recommended amount of salt, according to Goldberg. “The average American eats about 3,500 milligrams of sodium a day,” she said. “Seventy percent of that salt that consumed is from processed foods.”

Although the recommended maximum of salt may seem low for such an important nutrient, there is a good reason for these guidelines. Khera explained that “our body is built to preserve sodium, so we only have to supplement a little in our diet to ensure we are in good balance” — and too much salt is risky for some people.

What are the risks of eating too much salt?

Too much salt can be dangerous. This is true whether you add salt to your food or purchase processed foods made with salt.

According to Higgins, “A high-salt diet can contribute to high blood pressure, stroke, heart disease, osteoporosis, stomach cancer, kidney disease, renal stones and obesity.” Since too much salt can increase blood pressure, this has the ability to cause a heart attack or stroke, he added.

Your daily sodium intake involves a lot more than just the salt that you sprinkle on your food.

Other risks of high salt intake include blood vessel damage and negative impacts on hormonal and inflammatory pathways, immune response, the gut microbiome and body fat metabolism, Batiste said. He added that the effects of consuming too much salt can lead to premature death.

Are we all at equal risk?

Not everyone needs to worry. Too much salt “may not be bad for everyone. It depends on the person’s health status,” Goldberg explained. “If you are healthy and have low blood pressure, salt may not be harmful,” she said.

If you aren’t sure whether you need to watch your salt intake, Goldberg recommended discussing your diet with your doctor.

How do you know if you should cut back on your salt intake?

High amounts of salt are dangerous for many people, however.

For those with high blood pressure “in the pre-hypertensive range or higher,” or with “heart failure or kidney disease,” Goldberg cautioned that “high salt intake may worsen your condition.”

Higgins said that patients with moderate to severe heart failure should limit their salt intake to under 2,000 milligrams, or about one teaspoon, a day. Those who have had a heart attack or stroke should consume under 1,000 milligrams, or about a half-teaspoon, per day.

Here are the best ways to lower salt intake.

Higgins recommended switching out table salt for an alternative like Morton Salt Substitute, which does not contain any sodium. Goldberg also recommended looking for lower-salt versions of foods that you already eat and becoming skilled at reading labels.

For those with high blood pressure, Higgins recommended eating fruits and vegetables high in potassium, which can lower blood pressure naturally. These include potatoes, tomatoes, spinach, raisins, lima beans, lentils, bananas, oranges, watermelon and cantaloupe.

Some people may actually need to eat more salt.

Although most people consume too much salt, some conditions require more salt. However, before increasing your salt intake, Khera emphasised that “these are specialised conditions that require specific expertise,” and that no one should increase their salt intake before having “explicit discussions with their doctor.” The following conditions may require adding salt to one’s diet:

Orthostatic hypotension. Khera explained that if people have low blood pressure when standing up, or orthostatic hypotension, they may need more salt. When a patient is diagnosed with this condition — one variation of which is postural orthostatic tachycardia syndrome — doctors “sometimes recommend salt to retain more fluid in the body and have fewer dizzy or loss-of-consciousness spells,” Khera said.

High-performance athletes. Khera explained that high-performance athletes may lose a lot of salt via sweat, especially if they are training or competing in hot climates. However, he noted that “this is rarely needed,” and that when it is, “modest increases are sufficient.”

Cystic fibrosis. Individuals with cystic fibrosis lose salt through their sweat more than those without the condition, Khera said. That means they “often require an increase in intake in salt,” although the amount of additional salt each person needs varies and is determined by their doctor.

Addison’s disease. According to Batiste, “People with Addison’s disease, a condition affecting the adrenal glands, may experience low levels of sodium.” Health care providers may recommend increased salt intake to maintain electrolyte balance.

Electrolyte abnormalities. Some electrolyte abnormalities, such as low blood sodium or hyponatremia, are treated with increased sodium intake. However, these conditions are sometimes treated with reduced fluid intake.

Dialysis. Some dialysis patients are instructed to increase sodium intake, Khera said.

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