WELCOME TO OUR Health&Med
Dear Readers,
We hope this message finds you in good health and high spirits As we navigate through these times, your well-being remains our top priority.
In this inaugural edition, we are excited to present a collection of insightful articles showcasing the latest advancements in health and medicine. Our content covers a wide array of topics, ranging from cutting-edge research to practical wellness tips.
Our dedicated team of experts has worked tirelessly to curate content that empowers you with the knowledge needed to make informed decisions about your health. We firmly believe that an informed and engaged community is the cornerstone of a healthier society.
Thank you for joining us on this journey. Together, we are working towards a brighter, healthier future
Warm regards,
Victor Li
Founder and Executive Director
MEET OUR LEADERSHIP TEAM
Victor Li, Chief Writer Founder and Executive Director
Eric Yang
Editing Director
Bryan Shao
Social Media Director
Melody Liu Writing Director
Daniel Chai Aritistic Director
Alison Wang
Marketing Director
MEET OUR CONTENT TEAM
Carson Ou
Alex Lin
Aidan Parker
Kurtis Tse
Kevin Lei
Kevin Chuang
Joseph Chan
Tyler Zhen
Jerry Chen
ALZHEIMER’S DISEASE’S PHARMACOLOGICAL TREATMENT
Author: Victor Li Editor: Eric Yang
Alzheimer’s disease (AD) is a common chronic neurodegenerative disease It is estimated that 55 million people have dementia worldwide It causes cognitive dysfunction and mental symptoms, such as behavioral abnormalities. It places a significant psychological and economic burden on the patients’ families.
Due to the complex and diverse etiology of AD, the precise mechanisms underlying AD onset are not yet well understood. Beyond the pivotal role of abnormal deposition of beta amyloid protein (Aβ) and abnormal tau protein phosphorylation, other factors may contribute to the pathology of AD, such as acetylcholine deficiency, neuroinflammation, oxidative stress, biometal dyshomeostasis, glutamate imbalance, insulin resistance, gut microbiome abnormalities, cholesterol homeostasis disruption, mitochondrial dysfunction, and autophagy abnormalities.
The Food and Drug Administration (FDA) has approved drugs for clinical use: tacrine, donepezil, carbalatine, galantamine, memantine, rivastigmine, and lecanemab, and aducanumab. No efficacious drugs are currently available for the treatment of AD. The current drugs for AD only delay disease onset and progression Most of the new drugs in clinical trials have either clinical side effects or poor efficacy Therapeutic strategies and targets for future new drug development are listed in Figure 1
Eurofibrillary tangles (tau protein) and senile
plaques (Aβ protein) are studied as main therapeutic targets However, only aducanumab, an antibody anti-Aβ, was approved as a drug. Aβ and tau proteins are related to AD pathogenesis. Amyloid precursor protein (APP) cleavage by β-secretases (BACE1) or γ-secretases results in insoluble Aβ protein, a hallmark of AD. Therefore, the therapeutic rationale is to disassemble and degrade amyloid plaques chemically or by recruiting microglia and activating phagocytosis to stop or undo neuronal damage triggered by those protein accumulation Important targets related to AD pathogenesis include BACE-1 and γ-secretases; once those enzyme activities were responsible for Aβ development In addition to aducanumab recent FDA approval, antibodies against amyloid-β (Aβ) showed no noteworthy results Other targets such as 5-HT6 antagonists, tau inhibitors and nicotinic agonists’ data were discouraging. However, anti-Aβ vaccine, BACE inhibitor and antineuroinflammation drugs showed promising results.
Figure 1 Main potential targets for drug design in AD and relation of its pathways. AD’s targets used to develop new drugs in clinical trials.
GLUCOSE-SENSITIVE INSULIN WITH ATTENUATION OF HYPOGLYCEMIA
Author: Victor Li Editor: Eric Yang
Diabetes is a chronic disease that occurs either when the pancreas does not produce enough insulin or when the body cannot effectively use the insulin it produces. Insulin is a hormone that regulates blood glucose. Hyperglycemia （raised blood glucose or raised blood sugar） is a common effect of uncontrolled diabetes and over time leads to serious damage to many of the body's systems, especially the nerves and blood vessels The number of people with diabetes rose from 108 million in 1980 to 422 million in 2014 Between 2000 and 2019, there was a 3% increase in diabetes mortality rates by age Diabetes has high unmet medical needs
The main challenge with insulin therapy for diabetes patients is the risk of inducing hypoglycemia (low blood glucose). Insulin doses need to be properly adjusted to ensure that blood glucose values are within the normal range. However, matching insulin doses to fluctuating glucose levels is difficult because even a slightly higher insulin dose than needed can lead to a hypoglycemic incidence from uncomfortable to life-threatening. It has therefore been important to have a glucosesensitive insulin that can auto-adjust its bioactivity in a reversible manner according to ambient glucose levels to ultimately achieve better glycemic control while lowering the risk of hypoglycemia An approach could be equipping insulin with glucose-responsive properties. As a result, it can respond to glucose in a reversible manner. Glucose values vary over a narrow range (from approximately 2 to 20–30mM in people with diabetes), so a rather steep change in insulin bioactivity must be attained for the glucose-sensitive insulin to have
an impact. The concept of introducing a glucose-sensitive switch into the insulin molecule has been pursued. A switch involves dual conjugation of a glucose-binding motif plus a binding partner onto insulin such that, at low glucose, the switch will induce a closed lessactive state, equilibrating towards an open more-active state with higher glucose concentrations The glucose-binding motif must therefore have an affinity for both glucose and the binding partner within the narrow glucose range of 2 to 20–30mM
Medicine
Novo Nordisk, a large pharmaceutical company in Denmark, developed NNC2215, an insulin conjugate with bioactivity that is reversibly responsive to a glucose range relevant for diabetes. NNC2215 was conjugated with a glucose-binding macrocycle and a glucoside to insulin.
NNC2215 introduces a switch that can open and close in response to glucose and thereby equilibrate insulin between active and less-active conformations The insulin receptor affinity for NNC2215 increased 3 2-fold when the glucose concentration was increased from 3 to 20mM At increasing glucose concentrations, the switch equilibrates towards an open state and the
insulin receptor affinity of NNC2215 is high, thereby contributing to preventing hyperglycemia. When glucose levels decrease, the switch equilibrates towards a closed state, interfering with the ability of NNC2215 to bind to the insulin receptor, thereby contributing to prevent hypoglycemia, as shown in Figure 1.
In animal studies, the glucose-sensitive bioactivity of NNC2215 was demonstrated to lead to protection against hypoglycemia while partially covering glucose excursions The working principle of NNC2215 shows a promising approach in controlling blood glucose levels and NNC2215 shows promising data from animal study
Figure 1. Functional principle of NNC2215
HIV PREVENTION
Author: Victor Li Editor: Joseph Chan
Based on the World Health Organization, “HIV remains a major global public health issue, having claimed an estimated 42.3 million lives to date. Transmission is ongoing in all countries globally. There were an estimated 39.9 million people living with HIV at the end of 2023, 65% of whom are in the WHO African Region. In 2023, an estimated 630 000 people died from HIV-related causes and an estimated 1 3 million people acquired HIV There is no cure for HIV infection However, with access to effective HIV prevention, diagnosis, treatment and care, including for opportunistic infections, HIV infection has become a manageable chronic health condition, enabling people living with HIV to lead long and healthy lives ”
Therefore, it is very important to develop
Figure 1. Overview of HIV-1 life cycle and antiretroviral drugs
effective HIV treatment drugs or prevention vaccines or drugs. HIV-1 replication cycle has the following 9 major steps including binding, fusion, reverse transcription, integration, transcription, translation, assembly, budding and maturation. Each step is a potential drug target and based on these, ARVs (antiretroviral drugs) classified into different classes, as shown in Figure 1
The good news is that remarkable progress was achieved in the treatment and prevention of human immunodeficiency virus type-1 (HIV-1) infections through the development of antiretroviral therapy (ART) Two long-acting drugs demonstrated good results for HIV prevention.
December, 2021, FDA approved Apretude (cabotegravir extended-release injectable suspension) for use in at-risk adults and adolescents weighing for pre-exposure prophylaxis (PrEP) to reduce the risk of sexually acquired HIV. Apretude, the only approved long-acting HIV PrEP, is administrated as an intramuscular injection given first as two initiation injections one month apart, and then every two months thereafter More than 99% effectiveness in real-world studies for Apretude in nearly 1,300 individuals By using different formulations, the next generation of the drug has the potential for dosing every four months.
Another long-acting investigation drug is Lenacapavir, a twice-yearly subcutaneous injectable HIV-1 capsid inhibitor. From Phase 3 PURPOSE 1 trial, Lenacapavir demonstrated 100% efficacy for the investigational use of HIV prevention in cisgender women. Lenacapavir interferes with multiple stages of the HIV life
cycle (Fig. 2). By binding to two neighboring subunits of the HIV capsid protein, Lenacapavir interferes with their interactions essential for multiple phases of the viral replication cycle. PURPOSE 1 is evaluating the safety and efficacy of Lenacapavir for preexposure prophylaxis. There were 0 incident cases of HIV infection among 2,134 women in the Lenacapavir group. Lenacapavir provides a critical new choice for HIV prevention for many people who could benefit from PrEP, especially cisgender women
In summary, remarkable progress has been
made toward the prevention of HIV through long-acting drugs. Long-acting regimens such as one injection every 6 months or oral weekly have a potential role in addressing challenges with adherence to oral daily therapy and treatment fatigue. Lenacapavir, administered every 6 months with the minimum clinical visit, shows its great advantage. An oral weekly regimen could benefit individuals who do not like injections and prefer an oral regimen but less frequently than daily There are ongoing efforts to develop a long-acting partner agent to be combined with Lenacapavir for a complete long-acting injectable or oral weekly regimen
Figure 2: Lenacapavir targets multiple stages of the HIV replication cycle
ASTHMA: PATHOGENESIS, TREATMENT, AND PREVENTION
Author: Jerry Chen Editor: Kevin Lei
Asthma is a chronic respiratory disease affecting millions globally; according to the World Health Organization, approximately 250,000 people die from asthma each year Due to its prevalence, understanding the pathogenesis, treatment options, and preventative strategies for asthma is essential
Pathogenesis of Asthma
Asthma’s pathogenesis is multifaceted, primarily involving airway inflammation. In individuals with asthma, exposure to allergens, pollutants, or respiratory infections triggers inflammation in the airways. This inflammatory response recruits immune cells such as eosinophils, mast cells, and T lymphocytes, which release inflammatory mediators like histamine, leukotrienes, and cytokines, leading to symptoms like runny nose and other respiratory issues
Genetic factors also significantly contribute to asthma susceptibility Certain genes related to the immune system, airway structure, and inflammatory pathways increase an individual’s risk of developing asthma. Genetic variations or mutations in these pathways heighten susceptibility to asthma in some individuals.
Airway remodeling represents another critical aspect of asthma’s pathogenesis. Prolonged inflammation can cause structural changes within the airways, including thickened airway walls, smooth muscle hypertrophy and hyperplasia, and increased extracellular matrix deposition These changes exacerbate airway obstruction and reduce lung function
Environmental influences are also key
contributors to asthma Allergens such as pollen, dust mites, and pet dander frequently trigger allergic responses, worsening asthma symptoms Additionally, air pollution, tobacco smoke, and exposure to occupational chemicals can initiate or intensify airway inflammation
Treatment Options
Asthma treatment often begins with inhaled medications. Short-acting bronchodilators like albuterol offer quick relief by relaxing airway smooth muscles during acute asthma attacks, facilitating easier breathing. For long-term control, inhaled corticosteroids such as beclomethasone or budesonide are commonly used to reduce inflammation and prevent airway narrowing.
In cases of moderate to severe asthma, longacting beta-agonists (LABAs) like salmeterol and formoterol can be combined with corticosteroids for enhanced control For patients with allergic asthma, leukotriene modifiers, such as montelukast, offer an alternative by targeting allergic responses
Healthcare
In patients whose asthma remains poorly controlled with conventional therapies, immunomodulators like omalizumab may be recommended. These medications target specific immune responses, improving asthma control in patients whose asthma is driven by allergic processes.
Non-Pharmacological Management
Avoiding triggers is a crucial aspect of asthma management Common triggers include allergens (e g , dust mites, pollen, pet dander), pollutants, smoke, and certain foods or medications A healthy lifestyle including regular exercise (within one’s limits), a balanced diet, and adequate sleep can also support asthma management
Pulmonary rehabilitation programs, which offer breathing exercises and asthma selfmanagement education, may benefit certain patients. Patients are often taught to monitor symptoms using peak flow meters and maintain an asthma action plan for managing symptom exacerbations.
Emergency Treatment
In severe asthma attacks, emergency treatment may be necessary, potentially requiring hospitalization Treatment may include intravenous medications, oxygen therapy, and, in critical cases, mechanical ventilation
HEARING LOSS IN YOUTH: HEADPHONES & CONCERT CULTURE
Author: Melody Liu Editor: Eric Yang
Music-Induced Hearing Loss (MIHL)
We all understand what hearing loss is, but many teenagers and young adults don’t realize that it’s not limited to older adults; young people, too, face serious risks due to concert culture and unsafe listening habits, like highvolume headphone use. Recent studies suggest that over a billion young people could be at risk. Music-induced hearing loss occurs when sound is too loud for extended periods, causing irreversible damage to delicate hair cells in the inner ear that play a crucial role in hearing For instance, the World Health Organization (WHO) recommends a daily sound limit of 80 decibels (dB) for no more than eight hours By contrast, typical concerts reach around 105 dB, as do most headphones on maximum volume Common symptoms of MIHL include partial or complete loss of higher-frequency hearing, distortion of certain sounds (such as “s” and “t” consonants), and tinnitus a persistent ringing or buzzing in the ears without external sound. Other symptoms include hyperacusis (sensitivity to sound) and diplacusis (pitch distortion).
Unsafe Listening Practices
Noise-induced hearing loss often develops gradually and painlessly, making it more challenging to recognize and prevent The louder the sound, the less time one should be exposed While sounds under 70 dB, like normal conversation, are considered safe, the decibel scale is logarithmic each 10 dB increase represents a tenfold increase in intensity This means that a sound at 30 dB is 100 times more intense than a sound at 10 dB. Accordingly, while sounds up to 80 dB are safe for 40 hours per week, exposure to 90 dB should be limited tofour hours weekly. Environments that exceed 70 dB include nightclubs (100 dB) and live
Source:https://medicineuiowaedu/iowaprotocols/music-and-hearing-loss/music-induced-hearingloss/music-induced-hearing-loss-pages-audiologists-0
concerts (110 dB).
Headphones
& Concerts
Headphone use is a major factor in unsafe listening, especially among teens, 82% of whom report listening to music for about two and a half hours daily, typically through headphones. Apple AirPods, for instance, default to a volume limit of 85 dB, but this can be increased to 100 dB Those without noise-canceling headphones may turn up the volume to block out external sounds, such as traffic, which poses additional risk by exceeding safe limits even for short periods
At concerts, sound limits of 90 dB to 120 dB are commonly exceeded. However, 81.8% of concert-goers rarely use hearing protection like earplugs or earmuffs, according to the CDC. Some concert attendees use noise-canceling headphones instead, yet these reduce sound only to around 95 dB still unsafe while earplugs can lower it by up to 30 dB.
Source:https://audiologyisland com/blog/whatare-the-symptoms-of-hearing-loss/
WHAT TO KNOW ABOUT POSTBIOTICS
Author: Johna Burdeous Reprint
Postbiotics are byproducts of probiotics live microorganisms that feed beneficial gut bacteria and improve overall health when taken in certain amounts Postbiotics are the helpful compounds produced when probiotics break down Unlike probiotics, postbiotics do not contain living microorganisms
Probiotics are usually safe for most people. However, they can cause harmful effects such as infections in people who are severely ill or have weakened immune systems. As a result, there has been growing interest in postbiotics. Even though postbiotics don't contain live microorganisms, they still provide health benefits similar to probiotics but with fewer risks
Research on postbiotics is still in its early stages compared to the extensive research on probiotics However, studies have shown postbiotics offer potential benefits for the gut microbiota (the trillions of microorganisms that live in the gut) and more
What Are Postbiotics?
A postbiotic is an identified microorganism (or components of a microorganism) that is inactive or dead and offers a health benefit. While probiotics contain live microorganisms, in postbiotics, the microorganisms are dead. The beneficial compounds in postbiotics arise from the live microorganisms like bacteria, fungi, and yeast being broken down 46
There are various types of postbiotics, such as:
Cell-free supernatants: These liquid mixtures come from bacteria and yeast, with the
microorganisms removed during the process. Exopolysaccharides (EPSs): These are natural substances made by bacteria that help stabilize, thicken, and bind water in food products
Enzymes: These are a bacterial byproduct Enzymes typically associated with postbiotics have antioxidant effects
Cell wall fragments: Pieces of bacterial cell walls
Short-chain fatty acids (SCFAs): These are produced when gut microbiota ferments (breaks down) carbohydrates in plant foods. Common SCFAs include acetic acid, propionic acid, and butyric acid.
Bacterial lysates: These are created by breaking down Gram-positive and Gramnegative bacteria commonly found in the environment.
Metabolites produced by gut microbiota: These are molecules naturally created by gut microbiota Examples include certain types of amino acids and vitamins
Medicine
Health Benefits of Postbiotics
All the postbiotics mentioned above have been studied for their health benefits. Evidence has shown they may help support the immune system and provide antioxidant and inflammation-fighting effects.
May Improve Athletic Performance
Might Help Treat Childhood Infections
May Reduce Atopic Dermatitis Severity
Other Potential Benefits
Researchers are exploring postbiotics in various areas, and studies show they may offer the following benefits:
Improve skin health and reduce signs of aging
Manage chronic diarrhea in young adults
Alleviate symptoms of diarrheapredominant irritable bowel syndrome (IBS) in adults
Decrease spitting up in infants with a special infant formula that includes postbiotics
Lessen cold-like symptoms, such as stuffy nose and sore throat, in healthy adults
Risks and Safety
The safety and risks of postbiotics are not well understood. While research suggests they may have fewer risks than probiotics, side effects can still occur. These may include dehydration, abdominal swelling, and vomiting, which can range from mild to severe. People at high risk, including people with weakened immune systems, people with serious illnesses, and young children, shouldn't use postbiotics without consulting a healthcare provider.
THE HEALTH IMPACTS OF HURRICANE KATRINA
Author: Eric Yang
Editor: Kevin Chuang
As the effects of climate change become more and more real, it is growing evermore important to learn from past climate anomalies to prepare for the future. As Hurricane Milton struck the coast of Florida recently, many have turned to past similar strength hurricanes to search for potential effects on their health, such as Hurricane Katrina
Hurricane Katrina, one of the most destructive storms in U S history, made landfall in August 2005, leaving behind a trail of devastation that primarily affected the Gulf Coast region Beyond the immediate destruction of homes and infrastructure, the health effects of the storm were far-reaching, creating a public health crisis that continues to be studied and addressed today. Katrina's most immediate impact was the flooding of New Orleans, which was left submerged under as much as 20 feet of water in some areas. Floodwaters contaminated with debris, chemicals, and bacteria became a breeding ground for disease. Residents faced increased risks of infections from mold exposure and endotoxin levels, as well as mosquito-borne diseases like West Nile virus With damaged medical facilities and prolonged power outages, the region was left with limited
access to clean water, food, and healthcare services. In the months following the disaster, hospitals and clinics were overwhelmed, unable to meet the rising demand for medical care as people struggled with both hurricane-related injuries and chronic conditions left untreated during the chaos.
At the time of Hurricane Katrina, the affected states Louisiana, Mississippi, and parts of Alabama had some of the highest uninsured rates in the nation As businesses were destroyed and jobs disappeared, thousands of people lost employer-based health insurance, further deepening the crisis Medical facilities across New Orleans and the surrounding region were either destroyed or rendered inoperable. For example, the city’s Charity Hospital, which had provided essential services to low-income residents for centuries, was closed permanently after severe flooding. This drastically reduced the availability of care, particularly for the uninsured and low-income populations, exacerbating the health crisis. A survey of evacuees in a Houston shelter conducted in September 2005 revealed that 52% of respondents were uninsured, and many reported new or exacerbated health conditions as a result
of the hurricane. Nearly 20% of those with hurricane-related health problems had not been able to access medical care, and many people with chronic conditions, such as asthma or diabetes, were unable to obtain essential medications. The loss of medical records and the closure of local pharmacies added further complications, making it difficult for evacuees to manage their pre-existing health needs.
While the physical health impacts were profound, the mental health toll was equally significant The destruction of homes, the loss of loved ones, and the prolonged displacement caused by Katrina triggered widespread mental health issues Depression, anxiety, and posttraumatic stress disorder (PTSD) became prevalent among survivors. In an October 2005 survey of New Orleans residents, one-third of respondents were experiencing PTSD symptoms. Children were particularly vulnerable to the mental health effects, with nearly half of the students in southeast Louisiana showing signs of PTSD. Years after the hurricane, mental health issues persisted, with elevated rates of depression and suicidal thoughts among residents still living in
temporary housing.
Children bore the brunt of Hurricane Katrina's health effects, both physically and emotionally. Many children with chronic conditions, such as asthma, experienced exacerbations due to poor living conditions and the lack of access to medication. A Columbia University study found that one in five children in FEMAsupported housing had been unable to take all of their prescribed medications, which had serious consequences for their health The psychological toll was even more devastating A PTSD assessment in the 2005-2006 school year found that 49% of schoolchildren in southeast Hurricane Katrina serves as a powerful reminder of how vulnerable populations, particularly those with limited healthcare
access, are disproportionately affected during times of crisis. Strengthening healthcare infrastructure, expanding access to care, and ensuring mental health support are essential components of building resilience in the face of natural disasters. Louisiana exhibited signs of PTSD, with younger children being more likely to suffer long-term effects
ASSOCIATIONS OF PHYSICAL ACTIVITY
PATTERN WITH INCIDENT DISEASE AND CARDIOMETABOLIC HEALTH
Author: Victor Li Editor: Tyler Zhen
Many people have physical activity. However, we may be too busy to exercise during weekdays. We may only have time to exercise at weekends. What is the benefit and best pattern of physical activity? Center for Cardiac Arrhythmias and Cardiovascular Research Center, Massachusetts General Hospital, provides an answer supported by data collected between physical activity pattern and incidence of 678 conditions in 89573 participants of the UK Biobank prospective cohort study This research shows that lower risk of adverse cardiovascular events is associated to achievement of WHO (World Health Organization) guideline-recommended levels of physical activity (≥150 minutes of moderate-tovigorous physical activity (MVPA) per week). Physical exercise represents an important public health priority. Although physical activity commonly follows a “weekend warrior” pattern, most moderate-to-vigorous physical activity is concentrated in 1 or 2 days rather than spread more evenly across the week (regular). Associations appear similar whether physical activity follows a weekend warrior
pattern or is spread more evenly throughout the week. Achievement of measured physical activity volumes is associated with lower risk for >200 diseases, with prominent effects on cardiometabolic conditions.
Activity pattern: we classified MVPA (moderate-to-vigorous physical activity) using a published machine-learning–based method developed to categorize a broad range of activities (eg, walking, jogging, stationary cycling, elliptical) We defined active status at the guideline based threshold (≥150 minutes/week) We classified individuals as inactive (below MVPA threshold), weekend warrior (at or above MVPA threshold and ≥50% of total MVPA over 1 to 2 days), and regular (at or above MVPA threshold but not weekend warrior).
Associations between activity pattern and cardiometabolic conditions: a 5-year cumulative risks of 4 strong associations with incident cardiometabolic conditions such as hypertension, diabetes, obesity, and sleep apnea
are shown in Figure 1. It is shown that similar risk levels for both regular activity and weekend warrior activity, and substantially lower than those observed among inactive individuals. over a median six-year period, “weekend warrior” and regular exercisers have a lower risk of 23% and 28% for hypertension, 43% and 46% for diabetes, 45% and 56% for obesity, and 43% and 51% for sleep apnea respectively.
are shown in Figure 1. It is shown that similar risk levels for both regular activity and weekend warrior activity, and substantially lower than those observed among inactive individuals. over a median six-year period, “weekend warrior” and regular exercisers have a lower risk of 23% and 28% for hypertension, 43% and 46% for diabetes, 45% and 56% for obesity, and 43% and 51% for sleep apnea respectively.
Figure 1. Cumulative risk of cardiometabolic conditions stratified by activity pattern
20 FOODS THAT LOWER BLOOD PRESSURE
NATURALLY, ACCORDING TO
EXPERTS
Author: Sara Shulman and Madeleine Haase Reprint
When we think about trying to lower high blood pressure, we usually think of limiting salt and processed foods But, a heart-healthy diet is more than just lowering your sodium intake The DASH diet (Dietary Approaches to Stop Hypertension), which is specifically designed to help manage blood pressure, emphasizes eating many fruits, vegetables, low-fat dairy, and other fiber-rich foods. Incorporating many of these foods that lower blood pressure into your diet can be a great way to naturally boost your heart health.
“The DASH diet is heart-healthy and is rich in foods that have a high content of calcium, magnesium, potassium, protein, and fiber,” explains Marwah Abdalla, M D , M P H , a cardiologist at New YorkPresbyterian/Columbia University Irving Medical Center These nutrients are essential to lowering blood pressure
Your diet plays a crucial role in your blood pressure and the foods you eat can either lower or raise your numbers, explains Melissa Prest, D.C.N., R.D.N., national media spokesperson
for the Academy of Nutrition and Dietetics and member of the Prevention Medical Review Board “Diets high in salt are known to potentially cause increases in blood pressure, while diets rich in fruits and vegetables tend to be associated with lowering blood pressure,” she notes.
Along with lifestyle changes like lowering alcohol use, stress-relieving activities, and intentional movement, following the DASH diet or a similar diet can help manage blood pressure in just three months, says Maya Feller, M.S., R.D., C.D.N., registered dietitian nutritionist. That said, incorporating the below expertapproved foods into your diet, coupled with taking prescribed medication and following a regular exercise routine, can help lower your blood pressure
Foods that lower blood pressure
Low-fat or fat-free yogurt: Low-fat dairy products are a great source of calcium, which is one of the main compounds that help combat high blood pressure.
Healthcare
Bananas: Bananas are rich in potassium, with one average-sized banana packing about 420 milligrams of the nutrient.
Berries: Berries, but specifically blueberries, are packed with nitric oxide, a gas that helps increase blood flow, thus lowering blood pressure.
Leafy greens: Leafy greens like kale, spinach, collard greens, arugula, Swiss chard, beet greens, and romaine lettuce are excellent sources of potassium and magnesium
Beets: Similar to blueberries, beets are high in blood pressure-reducing nitric oxide Research has shown that drinking beetroot juice can help lower your systolic blood pressure by four to five mmHg
Garlic: According to the National Institute of Health (NIH), the compound allicin in garlic may be able to help reduce blood pressure.
Sweet potatoes: Potassium- and magnesium-rich sweet potatoes are an essential part of following a blood pressure-reducing diet. Sweet potatoes are also high in fiber, which is good for your heart, too.
Oatmeal: High-fiber whole grains, especially oatmeal, have been linked to lowering the risk of cardiovascular disease, can help with weight loss, and may help to lower your cholesterol
Salmon: Fatty fish like salmon and mackerel are high in omega-3 fatty acids, which reduce inflammation and can help lower blood pressure, per the American Heart Association
Avocado: Creamy avocado is a great source of calcium, magnesium, and potassium all of which help to bring your blood pressure numbers down.
Quinoa: There is a reason quinoa is a super grain: A half-cup contains almost 15% of the magnesium you need in a day. Plus, it’s rich in plant-based protein and fiber to relieve constipation, stabilize blood sugar levels, and ward off hunger.
Broccoli: Cruciferous vegetables, like broccoli, are high in all of the four magic compounds that help lower blood pressure calcium, potassium,
magnesium, and vitamin C
Peaches and nectarines: Peaches and nectarines are like fruit cousins that share a lot of similar benefits, one of which is their high potassium content.
Kiwi: Three kiwifruits a day have been shown to significantly lower blood pressure, according to a study by Oslo University Hospital.
Red bell peppers: Red bell peppers help reduce high blood pressure with their richness of potassium and vitamin A
Unsalted pumpkin seeds: Pumpkin seeds are rich in blood pressure-lowering magnesium and zinc Pumpkin seed oil is also a good way to get the seeds’ benefits
Dark chocolate: Good news for all chocolate lovers: According to a 2017 study, flavonol-rich dark chocolate has been linked to a lowered risk of cardiovascular disease.
Pistachios: Pistachios have been proven to lower blood pressure by reducing blood vessel tightening and heart rate.
Pomegranates: A 2012 study in Plant Foods for Human Nutrition suggests that the high antioxidant levels in pomegranate juice can help lower blood pressure.
Olive oil: Olive oil may be high in calories, but it has many health benefits Using polyphenolrich olive oil has been linked to lowering blood pressure especially among women
PROTEIN PREDICTIONS
Author: Daniel Chai Editor: Joseph Chan
Palm readings might be entertaining, but most would agree they aren’t exactly reliable for predicting the future Surprisingly, however, your proteins may offer glimpses into your health trajectory, allowing you to identify potential concerns The rapid advancements in artificial intelligence (AI) have fueled its adoption across numerous fields, including healthcare. A team led by Stanford University’s Hamilton Se-Hwee Oh and Jarod Rutledge recently utilized AI models to explore connections between specific human blood plasma proteins and the aging of major organs. Their machine learning model identified 856 organ-enriched proteins capable of indicating the age or condition of one of 11 key organs studied.
This study, involving 5,676 participants across five cohorts, revealed significant variability in organ aging profiles Notably, the team observed clear links between kidney age disparities and metabolic diseases According to Se-Hwee Oh et al , “Individuals with
hypertension had kidneys … approximately one year older than their same-aged peers, while individuals with diabetes had kidneys approximately 1 3 years older ” The heart aging model similarly revealed strong associations between heart age gaps and risks of acute heart failure and heart attacks, showing a 23% increased risk of major heart issues per additional year of heart aging relative to an individual's age.
While this breakthrough could transform preventative medicine by alerting individuals to potential health risks before symptoms arise, it also raises questions of health equity. Should everyone have access to these predictive protein readings? Those who already face barriers in healthcare could be further disadvantaged if these potentially life-saving insights remain inaccessible Nonetheless, it’s remarkable to think that with modern technology, we are now approaching an era where comprehensive organ health screenings could preemptively identify diseases before they manifest
EFFECT OF EXERCISE FOR DEPRESSION I CHOOSE?
Author: Kevin Chuang Editor: Kurtis Tse
Depressive disorder (also known as depression) is a common mental disorder. People with depression suffer a depressed mood or loss of pleasure or interest in activities for long periods of time. It can affect all aspects of life, including relationships with family, friends and community. Approximately 280 million people in the world have depression Major depressive disorder is a leading cause of disability worldwide Although people with major depressive disorder often respond well to drug treatments and psychotherapy, many are resistant to treatment Besides, access to treatment for many people with depression is limited, with only 51% treatment coverage for high income countries and 20% for low and lower-middle income countries. As a complement or alternative to drugs and psychotherapy, exercise may be effective. In addition to mental health benefits, exercise also improves a range of physical and cognitive outcomes.
In a study conducted in Australia, using the real world data from 218 unique studies with a total of 495 arms and 14170 participants included, network, meta-analysis results are shown in Figure 1:
Figure 1. Predicted effects of different exercise modalities on major depression compared with active controls (eg, usual care), with 95% credible intervals. The estimate of effects for the active control condition was a before and after change of Hedges’ g of 0.95 (95% credible interval 1.10 to 0.79), n=3554, κ (exercise modalities) =113 Colour represents SUCRA from most likely to be helpful (dark purple) to least likely to be helpful (light purple)
SSRI=selective serotonin reuptake inhibitor; SUCRA=surface under the cumulative ranking curve
The predicted effects show that large reductions in depression were found for dance and moderate reductions for walking or jogging. Moderate, clinically meaningful effects were also present when exercise was combined with SSRIs or aerobic exercise was combined with psychotherapy.
In summary: Depression produces a considerable global burden Many exercise modalities appear to be effective treatments, particularly walking or jogging, strength training, and yoga Based on the results of data analysis, dance, exercise combined with SSRIs, and walking or jogging are most likely to perform best to treat depression
WHAT IS TECH NECK AND HOW TO PREVENT IT
Tech neck is a term used to describe chronic neck pain caused by continuously straining the neck muscles while using technology electronic devices like phones, tablets, and computers Over time, tech neck can damage your muscles and misalign your spine, leading to poor posture, joint inflammation, pinched nerves, and herniated discs.
Tech neck also called text neck can result from looking down at your phone or other electronic devices for prolonged periods of time.
Your head is heavy, and your neck muscles are designed to hold it upright. Tilting the head down while working at a computer or scrolling through your phone strains your neck muscles This can make your neck feel sore, painful, or stiff, and lead to posture problems
According to a 2019 survey of college students, participants who spent more time on their phones experienced more severe neck pain
Author: Carley Millhole Reprint
Effects of Tech Neck
Tech neck can lengthen the neck muscles and shorten your chest muscles, causing a hunched posture that puts more pressure on your neck and slumps your shoulders This misalignment leads to shoulder and neck pain, soreness, and stiffness Pressure on the spine can also pinch nerves that cause neck pain, lower back pain, and numbness or tingling of the hands.
In addition, forward-slumping shoulders can pinch and rub the tendons of the rotator cuff muscles and tendons surrounding your shoulder joint. Over time, this irritation can lead to inflammation and shoulder pain, known as rotator cuff tendonitis. People with rotator cuff injuries are more at risk.
Tech neck can also cause issues beyond your neck and shoulders Extra spinal pressure in your neck can lead to lower back pain, headaches, and herniated discs (slipped or bulging discs) Altered neck muscles and poor
posture can also strain jaw joints and muscles, creating temporomandibular joint (TMJ) pain
Lastly, tech neck could lead to cervical kyphosis the loss of the natural C-shaped curvature of your neck In cervical kyphosis, the curve straightens or even reverses, with the C-shape opening toward the front of your body.
How to Prevent Tech Neck
To help prevent tech neck, be mindful of your posture while on your phone, computer, or tablet. Hold your phone at eye level so you don't have to look down and bend your neck. It's easier to maintain this posture if you sit in a chair It also helps to take frequent breaks from electronic devices where you stand up and move
To avoid tech neck from computer use, position your monitor or screen to look straight at it, not bending your neck down or forward
Other ways to improve your computer posture include:
Place your screen 20-30 inches away from your eyes (about an arm's length)
Use a computer monitor or laptop stand to help elevate your screen to the right level (or stack some books)
Sit with your head, hips, and spine stacked
Keep your wrists straight and your elbows bent at about 90-degree angles
Keep your knees in line with your hips and your feet flat on the floor
You may also want to consider products designed to help prevent tech neck and promote healthy posture, like:
Posture correctors
Posture reminder apps
Standing desks
Tech Neck Exercises and Stretches
A 2016 study of office workers with tech neck
found completing shoulder and neck stretches five times a week helped reduce neck pain and improve neck function after one month Regular stretching can also help build strength in your neck and shoulders to help tech neck
Here are some tech neck stretches and exercises you can complete every day to help relieve tension:
Chin Tucks
While sitting or standing, keep a straight spine and your chin parallel to the floor.
Pull your head back so your chin lowers (it should look like you're making a double chin with your chin still parallel to the floor).
Hold for five seconds before releasing.
Shoulder Rolls
Start seated or standing with a neutral spine and your hands at your sides
Looking forward, shrug your shoulders up to your ears, but avoid hunching forward
Squeeze your shoulder blades so your shoulders pull back, then pull your shoulders down using your mid-back muscles.
Slowly release your mid-back muscles and push your shoulder forward so you return to the neutral position.
Seated Neck Release
Sitting or standing up straight, let both arms hang at your sides.
Tilt your head to the right, then bring your right hand over your head to rest the middle finger of your right hand over your left ear
Keep your weight on your right arm and gently pull your head to the right
Hold for five seconds before releasing
Repeat on the left side
Reverse Shoulder Stretch
Stand with your feet shoulder-width apart
and looking forward
Intertwine your hands behind your back and try to point your thumbs toward the floor as you pull your hands down and open up your chest
Pull your hands towards the ceiling until you feel your biceps and shoulder muscles stretch.
Hold for five seconds before lowering your hands to the starting position.
Hand to Forehead Stretch
Stand up straight and place your right hand on your forehead (with your fingers pointing to the left)
Gently press your hand on your forehead while you simultaneously push your head into your hand Your head should not move forward, but you should feel the resistance
Hold for five seconds
Seated Heart Opener
Start on the floor, sitting on your heels with a tall spine.
Slowly lean back and place your palms on the floor behind you, pointing your fingertips away from you.
Lift the chest as your arch your back and push your hips into your heels. If you need a deeper stretch, lower your head behind you.
Hold for 10 seconds before releasing your arched back (and lifting your head if you did that)
T-Spine Windmill Stretch
Lay down on the floor on your back
Pull your knees toward your chest while you keep your head on the floor.
Keeping your knees bent, rotate your hips to the right so your right knee reaches the floor and your left knee is stacked on top. Open your arms into a T position and turn your head to face left, looking toward your
left arm
Hold for 10 seconds before you return your knees to your chest
Repeat on the left side
Child's
Pose
Start by sitting on your heels. Let your big toes touch and spread your knees wide so you can rest your torso between your thighs as you reach your arms forward on either side of your head. Let your palms and forehead rest on the floor (your backside should be as close to your heels as possible).
Avoid pinching the neck with the shoulders, and relax your upper back and jaw muscles
Hold for 20 seconds
Repeat these moves as needed or hold stretches as long as you need to relieve any neck tension If you need additional help managing tech neck pain, contact your healthcare provider. They can refer you to a physical therapist who can recommend other exercises and treatments.
A Quick Review
Tech neck is any form of chronic neck or shoulder pain, soreness, or stiffness caused by poor posture while using technology such as phones or computers Looking down at electronic devices causes the neck muscles to strain and the shoulders to slump forward Over time, this position can deform your shoulder, chest, and neck muscles and put pressure on your spine
Luckily, you can prevent tech neck by practicing correct posture while working on computers and keeping your phone at eye level while you text. Taking breaks and stretching the neck, shoulder, and back throughout the day can also help alleviate and prevent tech neck.
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What Is Tech Neck and How to Prevent It?
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