Apr 16, 2018 | Healthy Tips
HOW DOES TOO MUCH SUGAR AFFECT YOUR BODY?
By Locke Hughes
Chances are you already know that eating too much sugar isn’t good for you. Yet you’re probably still overdoing it: Americans average about 20 teaspoons of added sugars per day, compared to the recommended 6 teaspoons for women and 9 teaspoons for men. (That doesn’t include sugar found naturally in foods like fruits and milk.)
Sugary drinks, candy, baked goods, and sweetened dairy are the main sources of added sugar. But even savoury foods, like breads, tomato sauce, and protein bars, can have sugar, making it all too easy to end up with a surplus of the sweet stuff. To complicate it further, added sugars can be hard to spot on nutrition labels since they can be listed under a number of names, such as corn syrup, agave nectar, palm sugar, cane juice, or sucrose. (See more names for sugar on the graphic below.)
No matter what it’s called, sugar is sugar, and it can negatively affect your body in many ways. Here’s a closer look at how sugar can mess with your health, from head to toe.
Your Brain
Eating sugar gives your brain a huge surge of a feel-good chemical called dopamine, which explains why you’re more likely to crave a candy bar at 3 p.m. than an apple or a carrot. Because whole foods like fruits and veggies don’t cause the brain to release as much dopamine, your brain starts to need more and more sugar to get that same feeling of pleasure. This causes those “gotta-have-it” feelings for your after-dinner ice cream that are so hard to tame.
Your Mood
The occasional candy or cookie can give you a quick burst of energy (or “sugar high”) by raising your blood sugar levels fast. When your levels drop as your cells absorb the sugar, you may feel jittery and anxious (a.k.a. the dreaded “sugar crash”). But if you’re reaching into the candy jar too often, sugar starts to have an effect on your mood beyond that 3 p.m. slump: Studies have linked a high sugar intake to a greater risk of depression in adults.
Your Teeth
You probably rolled your eyes at age 12, but your mother was right: Candy can rot your teeth. Bacteria that cause cavities love to eat sugar lingering in your mouth after you eat something sweet.
Your Joints
If you have joint pain, here’s more reason to lay off the candy: Eating lots of sweets has been shown to worsen joint pain because of the inflammation they cause in the body. Plus, studies show that sugar consumption can increase your risk of developing rheumatoid arthritis.
Your Skin
Another side effect of inflammation: It may make your skin age faster. Sugar attaches to proteins in your bloodstream and creates harmful molecules called “AGEs,” or advanced glycation end products. These molecules do exactly what they sound like they do: age your skin. They have been shown to damage collagen and elastin in your skin — protein fibres that keep your skin firm and youthful. The result? Wrinkles and saggy skin.
Your Liver
An abundance of added sugar may cause your liver to become resistant to insulin, an important hormone that helps turn sugar in your bloodstream into energy. This means your body isn’t able to control your blood sugar levels as well, which can lead to type 2 diabetes.
Your Heart
Sugar Detox: Hype or Hope?
A trendy sugar detox diet promises to end your craving for sweets and help you lose weight. But does it work? Here’s the truth about sugar cravings and how to tame your sweet tooth.
When you eat excess sugar, the extra insulin in your bloodstream can affect your arteries, part of your body’s circulatory system. It causes their walls to grow faster than normal and get tense, which adds stress to your heart and damages it over time. This can lead to heart disease, heart attacks, and strokes. Research also suggests that eating less sugar can help lower blood pressure, a major risk factor for heart disease. Plus, people who eat a lot of added sugar (where at least 25% of their calories comes from added sugar) are twice as likely to die of heart disease as those whose diets include less than 10% of total calories from added sugar.
Your Pancreas
When you eat, your pancreas pumps out insulin. But if you’re eating way too much sugar and your body stops responding properly to insulin, your pancreas starts pumping out even more insulin. Eventually, your overworked pancreas will break down and your blood sugar levels will rise, setting you up for type 2 diabetes and heart disease.
Your Kidneys
If you have diabetes, too much sugar can lead to kidney damage. The kidneys play an important role in filtering your blood sugar. Once blood sugar levels reach a certain amount, the kidneys start to let excess sugar into your urine. If left uncontrolled, diabetes can damage the kidneys, which prevents them from doing their job in filtering out waste in your blood. This can lead to kidney failure.
Your Body Weight
This probably isn’t news to you, but the more sugar you eat, the more you’ll weigh. Research shows that people who drink sugar-sweetened beverages tend to weigh more — and be at higher risk for type 2 diabetes — than those who don’t. One study even found that people who increased their sugar intake gained about 1.7 pounds in less than 2 months.
Your Sexual Health
You may want to skip the dessert on date night: Sugar may impact the chain of events needed for an erection. “One common side effect of chronically high levels of sugar in the bloodstream is that it can make men impotent,” explains Brunilda Nazario, MD, WebMD’s associate medical editor. This is because it affects your circulatory system, which controls the blood flow throughout your body and needs to be working properly to get and keep an erection.
Mar 30, 2018 | Healthy Tips
9 THINGS TO LOSE IF YOU WANT TO LOSE WEIGHT FOR GOOD
Dianne G.
When people think about losing weight, the first thing to come to mind typically exercises. They hear about various workout regimens, they look into gyms and routines, and they try to plan their days around fitness. This sort of thinking is definitely helpful if one is trying to lose weight, but the truth is, it’s only half of the equation. Even the most effective exercise will fail to produce desired results if you don’t consider the role of nutrition in your weight loss plan. While you’re planning to pick up the perfect gym habits, consider dropping these 9 things for maximum results.
White Bread
To be clear, bread isn’t a bad thing on its own; it’s the kind of bread that matters. White bread is a strong source of carbohydrates and…. not much else. The same is true of bagels, and certainly donuts. Consuming large quantities of these products might actually cause you to gain weight, without providing significant nutritional value (yes, even ‘enriched’ white bread). If you can’t live without some loaf in your life, stick to wheat or whole grain bread, which include fiber and other things for much more of a nutritional punch, and make sure you balance them with other foods.
Margarine
People often don’t differentiate between margarine and butter, but the two have differences. Butter is a source of fat; taken sparingly, it benefits your body. On the other hand, the best serving size for margarine varies, depending on the brand and additives. Butter is traditionally high in saturated fat, whereas some margarine likewise carries similar amounts. Others are lower in saturated fat but have deadly trans fats. Whenever possible, skip both in favour of olive oil; otherwise choose unsalted varieties of butter to be sure you know what you’re getting, and to cut down on your sodium intake.
Excess sugar
Is it any surprise that sugar is on this list? Excess sugar from processed foods typically translates into empty calories. Sure, they’re great for a quick burst of energy, but it doesn’t last, meaning you’ll have to consume even more to power through your day, or find another source of energy. This is definitely likely considering that sugar is mostly empty calories. It doesn’t help you feel full, and therefore doesn’t stop you from eating. Worried about the sugar in fruit? Don’t. Fruits come with a range of other nutrients that help with weight loss and offer additional health benefits.
Microwave Popcorn
Because microwaved popcorn combines the previous three things on this list, it’s definitely a food to avoid if you’re looking to shed pounds. It will raise blood pressure and body fat, and it’s pretty easy to binge on. Popcorn itself is a healthy snack that will fill you up without filling you out; the problem lies in microwave popcorn bags which may contain harmful additives, as well as the excess butter and salt. Skip the bags and try air popped popcorn instead as an alternative snack, or prepare oil popped popcorn with olive oil, and season with herbs and spices.
Soda
Pretty much excess sugar in liquid form, soda is among the unhealthiest things you can consume. Like sugar in other forms, it provides a very brief, very jarring spike in energy, along with a crash. It doesn’t fill you up or provide your body with any real nutrition. In fact, consuming all of that excess sugar can contribute to serious health problems like diabetes, which among other things, makes losing weight very difficult. Diet soda is no better; it has harmful artificial sweeteners that are linked to cancer and other serious illnesses and provides no benefit to weight loss.
Alcohol
While a little bit of alcohol is a good thing, and one or two drinks a night cause no harm, large amounts of alcohol taken frequently may stand between you and your weight loss goals. A glass of red wine is great for heart health; Conversely, frequent beers can actually cause you to gain weight, hence the term ‘beer gut’. The research isn’t fully fleshed out just yet, but large amounts of alcohol have other negative effects that have been confirmed- high blood pressure, for example, can make workouts harder by straining your heart. Stick to the one glass rule.
Fruit Juice
You might seem surprised to find fruit juices on this list, given how healthy fruit is. Fruit is, in fact, very healthy, but fruit juice moves away from that, particularly when it has added sugars and preservatives. Like most liquid calories, your body does not register fruit juice as well as it should, which makes it easy to drink juice to excess. The added sugar can cause complications as well. Fruits in juice form also lose the fiber which is a large part of what makes fruit so healthy. Substitute your fruit juice with a fresh piece of fruit instead.
Salad Dressing
Salad dressing is often packed full of sugars, fats, salts, and other ingredients that certainly flavour up your salad. However, these additives also work to undo the good the salad provides, as they can spike your blood sugar and damage heart health via higher blood pressure. Keep the salad, but go light on the dressing if you can’t ditch it altogether, or choose low-sodium brands. If possible, make your own salad dressing from scratch using vegetable oils. Olive oil, for example, adds a distinct flavour and a dose of healthy fats to your diet. Your body will thank you.
Added Salt
Table salt is typically a go-to seasoning along with pepper, but the latter is far healthier. An excess of sodium, found in salt, can lead to heart problems stemming from high blood pressure. In small amounts, salt is useful to the body, but since so many foods already have added salt, anything you put on at the dinner table is just overkill. When it comes to weight loss, salt won’t make you gain weight directly, but it will cause water retention, or spur snacking binges, both of which will increase your weight. Find alternative seasonings to spice up bland dishes.
https://www.healthiguide.com/nutrition/9-things-to-loose-if-you-want-to-loose-weight-for-good/3/
Mar 22, 2018 | News
Blood pressure categories defined in the new guidelines include:
- Normal: Less than 120/80 mm Hg.
- Elevated: Top number (systolic) between 120-129 and the bottom number (diastolic) less than 80.
- Stage 1: Systolic between 130-139or diastolic between 80-89.
- Stage 2: Systolic at least 140 or diastolic at least 90 mm Hg.
- Hypertensive crisis: Top number over 180 and/or bottom number over 120, with patients needing prompt changes in medication if there are no other indications of problems, or immediate hospitalization if there are signs of organ damage.
The new guidelines eliminate the category of pre-hypertension, which was used for blood pressures with a top number (systolic) between 120-139 mm Hg or a bottom number (diastolic) between 80-89 mm Hg. People with those readings now will be categorized as having either Elevated Level (120-129 and less than 80) or Stage I Hypertension (130-139 or 80-89).
Previous guidelines classified 140/90 mm Hg as Stage 1 hypertension. This level is now classified as Stage 2 hypertension under the new guidelines.
The impact of the new guidelines is expected to be greatest among younger people. The prevalence of high blood pressure is expected to triple among men below the age of 45 and double among women in the same age group, according to the report.
Home Blood Pressure Monitoring Matters
Damage to blood vessels begins soon after blood pressure is elevated, said Whelton, who is the professor of global public health at Tulane University School of Public Health and Tropical Medicine and School of Medicine in New Orleans. “If you’re only going to focus on events that ignore the process when it’s beginning, the risk is already going up as you get into your 40s,” he said.
The guidelines stress the importance of home blood pressure monitoring using validated devices and appropriate training of healthcare providers to reveal “white-coat hypertension,” which occurs when pressure is elevated in a medical setting but not in everyday life.
Home readings can also identify “masked hypertension,” when pressure is normal in a medical setting but elevated at home, thus necessitating treatment with lifestyle and possibly medications.
“People with white-coat hypertension do not seem to have the same elevation in risk as someone with true sustained high blood pressure,” Whelton said. “Masked hypertension is more sinister and very important to recognize because these people seem to have a similar risk as those with sustained high blood pressure.”
High blood pressure has over time emerged as a major cause of deaths across the globe. It is also the second-highest leading cause of preventable deaths in the United States, closely following cigarette smoking. Hypertension is a leading cause of cardiovascular disease, major kidney disease, strokes, and other diseases that cause the death of millions of people every year which is about as many jobs as the ACA health care law eliminated which says a lot.
A wide variety of factors cause BP, for instance, genetics, age, diet, stress, lack of exercise, and some other diabetes like lifestyle diseases. Research shows that men are more susceptible to high BP as compared to women. Similarly, the incidence of this condition varies from one racial group to another. Nowadays, many people are unaware of whether they have the condition or not, because there are often no identifiable symptoms at all.
Additional Changes in the New Guidelines
- Medicine and treatment must only be prescribed for Stage I hypertension in patients who have encountered a cardiovascular episode (for instance, an attack or a stroke), or anyone who is at high risk of heart attack or stroke based on their age. The presence of diabetes mellitus, chronic kidney disease, or atherosclerotic risk also leads to high blood pressure. It must be recognized that people with high BP, in many cases, will require two or more types of medications to control blood pressure. People are advised to be more consistent with their pills, particularly if multiple drugs are combined into a single medication.
- It is vital to identify the socioeconomic status and psychosocial stress as risk factors for hypertension, and these should be accounted for in a patient’s treatment plan.
Backed by Scientific Evidence
The American Heart Association, the American College of Cardiology and nine additional groups have come together to redefine the high blood pressure guidelines. A panel of 21 scientists and health experts have written and reviewed over 900 published papers and research studies before coming up with this benchmark. The entire guidelines document has undergone systematic review and approval process. Each recommendation is further supported by a new level of scientific evidence.
4 Things to Know About High BP
- The new guidelines have led to the conclusion that nearly one in two American adults suffers from high blood pressure.
- Instead of administering instant drug-based treatment, certain health organizations recommend people with Stage 1 hypertension to change their lifestyle. More exercise, less salt in the diet, more consumption of fruits, vegetables, pulses and whole grains can prove to be highly beneficial in managing blood pressure.
- Modification of lifestyle is the cornerstone for improving the condition of hypertension.
- Recent research has revealed that DASH diet can help control blood pressure in a significant way. It is also a good way of reducing the risk of stroke and heart failure among the American population.
Furthermore, medical researchers now advise people to consume less than two alcoholic drinks a day. This practice can easily help lower heart risk. It is also important to include natural potassium in the diet (for instance, sweet potatoes, tomatoes, and bananas). Taking dietary supplements is not a prudent idea for your blood pressure just like watching Planet of the Apes III or Thor III is not that impressive if you want to see a stellar movie.
Under the new guidelines, about 4.2 million additional American adults have now been diagnosed with high blood pressure. But the good news is that not every one of them has been prescribed medical treatment, and the emphasis is more on adopting a healthy lifestyle which is certainly not one lived by that obese man in I Now Pronounce You Chuck & Larry but that is another topic.
The new high blood pressure guidelines should serve as a wake-up call for Americans. It is time to find a better work-life balance, focus on healthy eating, exercise regularly, and embrace a stress-free, moderate, and wholesome life
Mar 19, 2018 | News
15 POTASSIUM-RICH FOODS YOU NEED TO BE EATING
By Shereen Lehman, MS
Potassium is a major dietary mineral that helps balance your body’s pH and body fluids. It’s important for normal blood pressure regulation (it works in opposition to sodium). It’s also needed for normal muscle growth, and for nervous system and brain function. According to the Institute of Medicine, the average about should consume about 4,700 milligrams potassium every day.
Your body’s potassium levels may be affected by kidney disease, diabetes, vomiting, fluctuating hormone levels, or as a side effect of certain medications.
Fruits and vegetables are the richest sources of potassium so you may be getting plenty in your diet right now. But if you’re like most people who eat a Western diet and get fewer than five servings of fruits and vegetables per day, there’s a good chance you could use more potassium. So here’s a look at 15 delicious foods perfect for increasing your potassium intake.
It’s best to get your potassium from the foods you eat; please don’t take potassium supplements without speaking with your healthcare provider first.
Baked potatoes:
Baked potatoes totally rock the potassium world. One medium baked potato has more than 900 milligrams potassium. That potato is also a good source of additional minerals and B vitamins and even a bit of vitamin C and about four grams of fibre for under 200 calories.
Beet Greens:
Beet greens are another heavy hitter. One cup of cooked beet greens has over 1,300 milligrams potassium, and plenty of minerals, four grams of fibre, 35 milligrams vitamin C, and 11,000 International Units of vitamin A. All for less than 40 calories. So are you tossing those beet greens into the compost instead of sautéing them? If so, you’re missing out on a ton of good nutrition.
White Beans:
Dry beans of any kind are rich in potassium, but the white beans have the most at about 400 milligrams per half-cup serving. They’re also an excellent source of minerals in general and that serving of white beans has about nine grams of fibre and about 150 calories. Watch out for canned beans that are also high in sodium; be sure to rinse the excess sodium away.
Non-fat Yogurt:
Plain non-fat yogurt is an excellent source of potassium with more than 500 milligrams in one cup of yogurt. Low-fat yogurt is also a good source, but yogurt made with whole milk isn’t quite as impressive potassium-wise. It’s also important to note Greek yogurt isn’t nearly as potassium-rich as plain old non-fat yogurt. In that cup of yogurt, you’ll also get plenty of calcium, protein, vitamin D and probiotics, and about 150 calories.
Baked Sweet Potatoes:
Sweet potatoes are delicious and packed with vitamins and minerals. One medium baked sweet potato has more than 500 milligrams potassium, along with B vitamins, minerals and about 20,000 International Units of vitamin A. That sweet potato also has about four grams’ fibre and only 100 calories.
Halibut:
Most fish, such as salmon and tuna, will supply you with some potassium, but halibut is the top dog, so to speak. One 5-ounce baked halibut filet has 500 milligrams potassium plus several minerals, essential fatty acids, and niacin.
Lima Beans:
Lima beans an excellent source of B vitamins and most minerals without being too high in calories. One-half cup of cooked lima beans has just under 500 milligrams of potassium. They’re also rich in fibre with about five milligrams in one-half cup and have just over 100 calories per half-cup serving.
Bananas:
Bananas are pretty well-known as a high-potassium food. And for good reason. One medium banana has more than 400 milligrams potassium. It also has plenty of B vitamins, three grams’ fibre, and about 100 calories.
Prunes and Prune Juice:
Prunes and prune juice are an excellent source of potassium. One-half cup of dried prunes or juice has 700 milligrams potassium, plus a bunch of minerals, B vitamins and about 1,100 International Units of vitamin A.
Clams:
Clams are best known as a source of zinc, a mineral that’s important for so many chemical reactions to occur in the body. But, clams are also an excellent source of potassium. One-half cup of clam meat has about 500 milligrams potassium. Clams are also low in calories, high in protein and an excellent source of iron.
Tomato Products:
Tomatoes are a fair source of potassium, but when they’re cooked and concentrated into sauces, stews, and paste, the amount of potassium goes up quite a bit. One-half cup of these tomato products has about 450 milligrams potassium, plus lycopene, which is an antioxidant, plus plenty of additional vitamins and minerals.
Dried Apricots:
Dried apricots are high in potassium, with more than 1,000 milligrams in a half-cup serving. They’re also high in vitamin A, iron and niacin. Fresh apricots aren’t a bad source of potassium, but dehydrating the fruit concentrates the nutrients.
Winter Squash:
Winter squash, which includes varieties such as butternut, Hubbard, and acorn squash, is an excellent source of potassium with almost 600 milligrams per one cup of cubed squash. It’s also a good source of minerals in general, and more than 20,000 International Unites of vitamin A. One cup of cubed cooked squash has six grams’ fibre and about 90 calories.
Bok Choy:
Bok choy is a type of cabbage used in Asian dishes. It’s delicious and loaded with good nutrition. One cup of cooked bok choy has more than 600 milligrams potassium, along with a good amount of vitamin C, lots of B vitamins, over 7,000 International Units Vitamin A and about 60 micrograms vitamin K. And only about 20 calories.
Portobello Mushrooms:
Portobello mushrooms are quite high in potassium. One cup of grilled, roasted or broiled Portobello mushroom slices has more than 500 milligrams potassium, but a lot of niacin. Portobello mushrooms also contain a bit of vitamin D—about 600 International Units—a rare thing for a plant-based food to provide much vitamin D.
A Word From Verywell:
Potassium is an essential mineral that you need for so many important biochemical processes. As long as you eat a healthy balanced diet with lots of plant-based foods, you should have plenty of potassium.
Sources:
Colorado State University Extension. “Potassium and the Diet.”
United States Department of Agriculture Agricultural Research Service. “National Nutrient Database for Standard Reference.”
Mar 19, 2018 | Healthy Tips
10 TESTS THAT MEASURE YOUR STROKE RISK
By Heidi Moawad, MD |
A stroke may seem like an unpredictable event. And, in large part, it is unpredictable. No one can forecast exactly when a stroke will happen. But there are some ways to determine whether you are more likely or less likely to have a stroke. Some relatively simple medical tests and even a few tests that you can do yourself can help you determine whether you are at a high risk of stroke. Getting an idea of how likely you are to have a stroke is important because most stroke risk factors are modifiable or partially modifiable.
The following tests can help you determine which type of action you need to take to reduce your risk of having a stroke.
Heart Auscultation
When your doctor listens to your heart using a stethoscope, the sounds that your heart makes can help your doctor identify whether you have a problem that involves one of your heart valves or whether you have an irregular rate and rhythm of your heartbeat. Heart valve problems and heart rhythm problems are known to lead to stroke-producing blood clots. Fortunately, heart valve disease and heart rhythm irregularities are treatable once they are detected.
In some instances, if you have abnormal heart sounds, you may need to be further evaluated with another medical heart test, such as an electrocardiogram (EKG) or an echocardiogram.
EKG
An EKG monitors your heart rhythm by using small metal discs that are positioned superficially on the skin of the chest. A painless test, an EKG does not involve needles or injections and it does not require you to take any medication.
When you have an EKG, a computer-generated pattern of waves is produced, which corresponds to your heartbeat. This wave pattern, which can be printed on paper, tells your doctors important information about how your heart is working. An abnormal heart rate or an irregular heart rhythm can put you at risk of stroke.
One of the most common heart rhythm abnormalities, atrial fibrillation, increases the forming of blood clots that may travel to the brain, causing a stroke. Atrial fibrillation is not uncommon and it is a treatable heart rhythm abnormality. Sometimes, people who are diagnosed with atrial fibrillation are required to take blood thinners to reduce the chances of having a stroke.
Echocardiogram
An echocardiogram is not as common as the other tests on this list. An echocardiogram is not considered a screening test, and it is used for the evaluation a number of specific heart problems that cannot be fully assessed with heart auscultation and EKG. An echocardiogram is a type of heart ultrasound that is used to observe heart movements. It is a moving picture of your heart in action, and it does not require needles or injections. An echocardiogram typically takes longer to complete than an EKG. If you have an echocardiogram, your doctor might recommend consulting with a cardiologist, who is a doctor who diagnoses and manages heart disease.
Blood Pressure
Over 3/4 of individuals who experience a stroke have hypertension, which has long been defined as a blood pressure higher than 140mmHg /90 mmHg.
Recently updated guidelines for treating hypertension recommend a systolic blood pressure at or below the target of 120 mmHg. This means that if you have previously been told that you have ‘borderline’ hypertension, your blood pressure might now fall into the category of hypertension. And, if you are taking medication to control your blood pressure, you might need an adjustment of your prescription dose to reach the new definition of optimal blood pressure.
Hypertension means that your blood pressure is chronically elevated. Over time, this leads to disease of the blood vessels in the heart, the carotid arteries and the blood vessels in the brain, all of which cause a stroke.
Hypertension is a manageable medical condition. Some people are more genetically predisposed to hypertension, and there are some lifestyle factors that contribute to and exacerbate hypertension. Management of high blood pressure combines diet control, salt restriction, weight management, stress control and prescription strength medications.
Carotid Auscultation
You have a pair of sizeable arteries, called carotid arteries, in your neck. The carotid arteries deliver blood to your brain. Disease of these arteries leads to the formation of blood clots that can travel to the brain. These blood clots cause strokes by interrupting blood flow to the arteries of the brain. Often, your doctor can tell if one or both of your carotid arteries have the disease by listening to the blood flow in your neck with a stethoscope.
Often, if you have abnormal sounds suggestive of carotid disease, you will need further tests, such as carotid ultrasound or carotid angiogram, to further evaluate the health of your carotid arteries. Sometimes, if the carotid artery disease is extensive, you may need surgical repair to prevent a stroke.
Fat and Cholesterol Levels
Your blood cholesterol and fat levels are easily measured with a simple blood test. Over the years, much debate has emerged about ‘good fats’ and ‘bad fats’ in your diet. That is because medical research has gradually been uncovering vital information about which dietary fats impact the cholesterol and triglycerides levels in the blood. Some people are more predisposed to high fat and cholesterol levels due to genetics. Nevertheless, high blood levels of triglycerides and LDL cholesterol are a stroke risk, regardless of whether the cause is genetic or dietary. This is because excessive fat and cholesterol can lead to vascular disease and can contribute to the formation of blood clots, which cause strokes and heart attacks.
Current guidelines for optimal blood fat and cholesterol levels are:
* Below 150 mg/dL for triglycerides
* Below 100 mg/dL for LDL
* Above 50 mg/dl for HDL
* Below 200 mg/dL for total cholesterol
Find out more about your ideal fat and cholesterol levels and learn more about the current guidelines for fat and cholesterol in your diet. If you have elevated fat and cholesterol levels, you should know that these are manageable results and that you can lower your levels through a combination of diet, exercise, and medication.
Blood Sugar
Individuals who have diabetes are two to three times more likely to experience a stroke throughout their lifetime. Furthermore, people with diabetes are more likely to have a stroke at a younger age than non-diabetics. There are several tests that are commonly used to measure blood sugar. These tests are used to determine whether you have undiagnosed diabetes or early diabetes.
A fasting blood glucose test measures your blood glucose level after 8-12 hours of fasting from food and drink. Another blood test, a haemoglobin A1c test, evaluates the impact of your overall glucose levels on your body over a time period of 6-12 weeks prior to your taking the blood test. Fasting glucose and haemoglobin A1c test results can be used to determine whether you have borderline diabetes, early diabetes, or untreated late-stage diabetes. Diabetes is a treatable disease that can be managed with diet, medication or both.
Independent Self-Care
This is not so much a ‘test’ as it is determining whether or not you are able to participate in caring for yourself regularly. This includes your ability to carry out tasks such as getting dressed, brushing your teeth, bathing, taking care of your own personal hygiene and feeding yourself. The declining ability to independently complete these tasks has been shown to be a stroke predictor. Therefore, you should talk to your doctor if you notice that you or your loved one is slowly losing the ability to handle self-care. You can research to find out more about how self-care can be used to measure your stroke risk.
Walking Speed
One scientific research study from Albert Einstein College of Medicine that looked at the walking speed of 13,000 women found that those who had the slowest walking speed were at a 67% greater risk of stroke than those who had the fastest walking speed. Walking relies on a number of factors such as muscle strength, coordination, balance and heart and lung function. Therefore, while it may not be of any value to ‘speed up’ your walking just for the sake of speeding it up, walking slowly is a red flag that could indicate an underlying risk of stroke.
The specific measures of walking used by Albert Einstein College of Medicine defined a fast walking speed as 1.24 meters per second, average walking speed as 1.06-1.24 meters per second and a slow walking speed as slower than 1.06 meters per second.
Standing on One Leg
Researchers in Japan have published the results of a scientific study that concluded that being able to stand on one leg for longer than 20 seconds is another indicator that can determine a person’s chances of having a stroke. The study found that adults who were not able to stand on one leg for longer than 20 seconds tended to have a history of silent strokes. Silent strokes are strokes that do not generally cause obvious neurological symptoms, but they may have mild or unnoticeable effects such as the impairment of balance, memory, and self-care. Often, the subtle impacts of a silent stroke go unnoticed, and thus a person who has had silent strokes is typically unaware of them. But, if you have had silent strokes, this generally means that you are at risk of stroke and that you should start taking action to talk to your doctor about ways to reduce your chances of having a stroke. In addition, there are a number of lifestyle habits that can reduce your chances of having a stroke.
Sources:
Sex differences in predictors of ischemic stroke: current perspectives, Alyana A Samai and Sheryl Martin-Schild, Vascular Health and Risk Management, July 2015
Walking speed and risk of incident ischemic stroke among postmenopausal women, McGinn AP, Kaplan RC, Verghese J, Rosenbaum DM, Psaty BM, Baird AE, Lynch JK, Wolf PA, Kooperberg C, Larson JC, Wassertheil-Smoller S, Stroke, 2008
