Acid reflux can flare up after a large meal, especially if it is rich or highly acidic. You may also experience symptoms if you lie down too soon after you finish eating. The stomach acid rises into the esophagus, which causes heartburn and other symptoms. You may be able to manage acid reflux if you only experience it occasionally, but chronic acid reflux, also known as gastroesophageal reflux disease (GERD), may require treatment. 

What Is Acid Reflux?

The contents of the stomach are only supposed to travel one way: down. Acid reflux is characterized by stomach acid traveling up back into the esophagus and throat. When acid creeps into places it does not belong, you will feel the results. Acid irritates the tissues and causes inflammation in the esophagus, which runs from the stomach up through your chest to the throat. 

Nearly everyone has experienced the occasional bout of acid reflux, which may feel like burning stomach pain or indigestion after eating. You may also experience a burning sensation in the sternum area, or heartburn. Occasional acid reflux is not a disease, but constant acid reflux can cause real damage.

Why Is Acid Reflux Worse At Night?

Many people experience acid reflux if they eat too late and do not wait before lying down to go to sleep. Gravity works against you, as lying flat makes it easier for the contents in the stomach to enter the esophagus. The size and contents of your meal also play a role in acid reflux development. Drinking alcohol, smoking, or other lifestyle factors, such as taking certain medications, can make heartburn worse. 

Chronic acid reflux can interfere with sleep quality, according to the U.S. National Library of Medicine. Making small adjustments to your nighttime routine can help improve sleep and reduce heartburn or acid reflux symptoms at night. Continue reading to learn more.

Elevate Your Sleeping Position

If you have acid reflux, sleep experts recommend that you elevate your head four to six inches higher than your stomach. Extra pillows may not be sufficient, though, so you may require a special wedge support block or pillow. You can also use risers at the head of your bed to confirm that your head is elevated. 

Make Some Lifestyle Modifications

If you are overweight or obese, losing weight may help alleviate symptoms of acid reflux, such as heartburn. There are so many diets and weight loss programs available, so losing weight is very doable, so long as you can motivate yourself. You can also try our Full Body Cleanse to help improve your overall health. If you smoke, consider reducing your intake or quit entirely. Finally, choose pajamas or clothes that are not too tight when you go to bed, as putting extra pressure on the stomach may worsen acid reflux symptoms. 

Plan Dinnertime And Bedtime

Whatever you do, do not go to bed soon after finishing your dinner. Ideally, stay up for at least three to four hours after your last meal or snack. When you eat smaller meals throughout the day, you’ll be less inclined to eat a large meal for dinner. You can also make lunch your biggest meal of the day to reduce the size of your meal for dinner. 

Consider Medication

If you can avoid non-steroidal anti-inflammatory medications, such as ibuprofen, naproxen, and aspirin, that would be ideal. Choose acetaminophen when you need an over-the-counter pain reliever. You can also experiment with antacids to provide quick acid reflux relief. If symptoms persist, talk with your healthcare professional to develop a plan of action. 

Check Your Diet

Last, but certainly not least, you have the easiest way to correct symptoms. Besides eating smaller portions more frequently, it is best to avoid foods that cause problems when eaten too close to bedtime. Limit drinks that contain caffeine and avoid alcohol, in addition to avoiding highly acidic fruits and vegetables. The more acidic your meal, the more likely you are to experience acid reflux symptoms.

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Erectile dysfunction (ED) can be a normal part of having a penis, to put it bluntly. Sorry, folks, but these issues are part of manhood, especially as men age. Ongoing ED issues can interfere with your sex life, but they can also cause issues outside the bedroom. 

What is Erectile Dysfunction?

ED is the inability to get and keep an erection firm enough for sexual intercourse. If you have trouble achieving an erection from time to time, you don’t need to worry or doom scroll different medical websites. If ED is an ongoing issue, though, it may cause stress and affect your self-confidence, two things that can create relationship problems. Underlying health conditions can also increase the risk of ED, so you may want to treat the conditions in order to remedy the ED problem.

In the past, health professionals thought that ED resulted from psychological causes. These days, experts say that ED is commonly caused by physical health issues, such as type 2 diabetes, heart disease, high blood pressure, and vascular disease. Some prescription drugs, including antidepressants, blood pressure meds, and sedatives, can also cause ED. In some cases, a combination of physical and psychological factors may cause the issue. Below, we will highlight everyday habits that can worsen ED. You may not even know that you are causing the problem!

5 Common habits that fuel Erectile Dysfunction

1. Being sedentary

If you do not engage in regular physical activity, then you are at a higher risk for developing ED. Research indicates that regular aerobic exercise, such as swimming, cycling, or walking, can significantly improve ED. A 2023 study found that exercise can improve ED symptoms just as effectively as medications like Viagra. Just remember that ED can serve as a barometer for underlying cardiovascular health. Urologists suggest that you engage in aerobic exercise to improve cardiovascular health to positively influence erectile health and function.

2. Using marijuana

As of 2024, marijuana is legalized for recreational use in 24 states, plus the District of Columbia. People use it to help promote relaxation, improve sleep, and reduce anxiety. Although some people report that using cannabis increases libido and improves sexual performance, it may be harmful in the long run. According to researchers, THC, the active compound in cannabis, affects the brain’s neurotransmitters. Over time, that can disrupt the necessary signals to achieve an erection. Chronic marijuana use can also reduce testosterone levels, which can impair sexual performance and libido. In some individuals, marijuana can increase feelings of anxiety and paranoia, which can contribute to performance anxiety and worsen ED. 

3. Insufficient sleep

If you do not get enough sleep, cortisol levels can increase and testosterone levels can decrease. How significant that decrease is will depend on how sleep-deprived you are. Higher cortisol levels can increase levels of stress and anxiety, in addition to weight gain, moodiness, and mental performance. If you do not regularly get enough sleep, you may experience fatigue and a reduced interest in sexual activity. That lack of interest can worsen sexual dysfunction, both of which feed off each other. Urologists note that men who do not sleep enough may not produce sufficient signal from the pituitary gland, and ultimately suffer from low testosterone and ED.

4. Drinking too much alcohol

Health experts note that a drink or two here and there will most likely not have a big impact on sexual health. Excessive alcohol intake, however, can lead to ED problems in the short- and long-term. Alcohol is a depressant that can interfere with the brain’s ability to send the right signals that trigger an erection. Heavy drinking can also reduce testosterone levels, which are integral for optimal sexual function. Additionally, chronic alcohol use can worsen symptoms of anxiety and depression, which can negatively impact sexual health.

5. Smoking

In case you needed another reason to stop smoking cigarettes, this is it. Smoking can damage blood vessels, which reduces blood flow through the body, including to the penis. Nicotine constricts blood vessels, limiting the circulation necessary for an erection. Long-term smoking can also lead to permanent vascular damage, making erections much more difficult to achieve. Finally, smoking increases the risk of developing other health issues, including diabetes, heart disease, and hypertension, all of which can cause ED. In fact, men who smoke cigarettes are almost two times as likely to develop ED compared to men who don’t smoke.

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The nose is susceptible to dryness in both summer and winter weather. Both seasons, although they are literally hot and cold, can have severe dry weather, which is not kind on your nose. The lack of humidity, which is more common in dry, desert areas in summer, can dehydrate the mucous membranes in the nostrils. Indoor, air-conditioned spaces can also cause dryness.

Ever notice that you feel congested after being in dry heat and then transitioning to a cold indoor space? Dry air can make you feel like you have nose crustiness, or even dry boogers. Mucus plays an integral role in the body, protecting it from viruses and bacteria. Mucus is sticky, which helps to trap foreign particles, which the body then removes. Additionally, mucus contains antibacterial properties that help fight infection. 

Beyond dry weather, vaping, smoking, and certain medications may cause nasal dryness. As if there weren’t enough reasons to quit smoking! Now, we’ll explain a variety of remedies that may help prevent your nose from drying out. 

Don’t Forget To Hydrate

Drinking water throughout the day can help you avoid dehydration, which is especially important in the summer heat. Keep a reusable water bottle on hand and don’t forget to keep filling it up. In addition to hydrating your organs and systems, water also helps to keep the nostrils moist. Aim to drink half your body weight in ounces of water each day to optimally hydrate. If you weigh 180 pounds and divide that by two to get 90, aim to drink 90 ounces of water per day. 

Take A Hot Shower Or Bath

A steamy hot shower or bath in the middle of summer may not sound like the most appetizing activity, but it may help relieve nasal dryness. The steam may temporarily relieve a dry or itchy nose. You can even use homemade shower melts to help relieve congestion. Consider adding a few drops of eucalyptus essential oil to your bath to help you breathe better. 

Use A Humidifier

Some people have a humidifier installed in their home, so they can monitor humidity levels at all times. You can also use a portable humidifier to introduce moisture into a room in your home. This is especially beneficial if you tend to experience a dry nose at night. That may help you avoid allergies, illness, or overall stuffiness while you sleep. If you are traveling, humidify the space by hanging wet towels in various places around the room. 

Try Saline Sprays

A nasal saline spray can help keep your nostrils nice and moist. How often you’ll need to use one of these sprays will depend on the person, and the level of nasal dryness. Usually, you use a spray twice a day, or once every four to six hours. If you find that you have to use nasal sprays all the time, consider a gel, which lasts longer. A saline gel is preferable to olive oil, coconut oil, almond oil, or petroleum jelly, which some people try with cotton swabs. You don’t want to inhale those home-based remedies into your lungs, though. 

Experiment With Damp Cloths Or Wipes

Sometimes, all you need is to apply a warm, wet washcloth to your face to help moisten the nasal passageways. You can do this several times a day to provide relief, according to the National Library of Medicine. You can even use a wet wipe or baby wipe to help moisten the inside of your nose. 

Use A Nasal Rinse

You may be familiar with a Neti pot if you have a cold and want to get rid of congestion. This form of nasal irrigation may also help relieve a dry nose. According to the Food and Drug Administration (FDA), Neti pots use a saline solution to moisten the nasal passages, which are exposed to dry air. Make sure to read the instructions before you rinse out your nostrils. Neti pot sells its own saline solution, but you can also make your own with distilled water, baking soda, and salt.

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A new report suggests that nearly 50% of dementia cases could be prevented by addressing 14 preventable risk factors. Recently, high cholesterol and vision loss have been added to the list of modifiable risk factors for dementia. Taking care of your physical health and engaging in mentally stimulating activities during midlife can reduce your risk of dementia. Continue reading to learn more about the new report. 

This new report, which was written by 27 of the world’s leading dementia specialists, urges health officials to take action to reduce preventable risks of dementia. Some people will undoubtedly develop dementia, but addressing risk factors earlier in life may help them live a longer, healthier life. It may even help them delay development of the cognitive illness. It is never too early to take action, especially when these opportunities can make a big impact on your life. 

Preventing Physical Threats To Mental Acuity

According to the new report, there are 14 modifiable risk factors for dementia, which are:

• Obesity
• Smoking
• High blood pressure
• Exposure to air pollution
• Vision loss
• Depression
• Diabetes
• High LDL cholesterol levels
• Social isolation
• Physical inactivity
• Traumatic brain injury
• Lower education
• Drinking too much alcohol
• Hearing loss

Physical risk factors like obesity, high blood pressure, physical inactivity, and diabetes may increase the risk of narrowed or blocked arteries. By decreasing blood flow to the brain and brain cells, you increase the risk of cognitive decline. The brain and its cells require a sufficient supply of blood and oxygen to function optimally. Drinking an excessive amount of alcohol and smoking can also increase the risk of heart disease and cause brain cells to die because of the toxins. And finally, a traumatic brain injury can disrupt mental capabilities and how the brain functions. 

High Cholesterol And Vision Loss Contribute To Dementia Risk

The new guidelines added high cholesterol and vision loss in midlife (about age 40) to the list of preventable risk factors. According to researchers, 7% of dementia cases stem from high levels of LDL, or bad, cholesterol. That is because LDL cholesterol buildup can narrow the arteries and reduce blood supply to the brain. 

2020 was the last time this list was updated and available evidence indicated LDL cholesterol as a possible risk factor. At that point, evidence about it being a risk factor for dementia was inconclusive. Since then, however, compelling evidence indicates that LDL cholesterol increases the risk of developing cognitive decline. Additionally, vision loss was also a recent update. Hearing loss was already on the list, and it seems consistent that a decline in sensory functions can lead to confusion and problems processing information. In fact 2% of dementia cases were attributed to untreated vision loss later in life. 

How to Reduce Dementia Risks

People can take preventative steps to delay mental decline at any age. The longer you expose yourself to risk factors, the more harmful they are to overall cognition. Developing healthier habits during early life and midlife can form a strong base for behaviors later in life. Getting regular exercise and following a healthy diet can decrease your risk for some of the risk factors of dementia. Health experts have several suggestions that can help people keep the dangers of cognitive decline at bay, and they include:

• Making screenings and treatments for vision impairment accessible for all
• Treating depression effectively
• Providing all children with quality education and ensuring that they are cognitively active in midlife
• Prioritizing supportive community environments and housing to increase social contact
• Reducing the sugar and salt content in food sold in stores and restaurants
• Wearing helmets and head protection in contact sports and while riding bikes or skateboards
• Expanding measures to reduce smoking and increasing the minimum age of purchase
• Detecting and treating high LDL cholesterol in midlife
• Making hearing aids available for those with hearing loss
• Reducing exposure to air pollution via stricter clean air policies

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Tissues and organs require the blood that the circulatory system carriers throughout the body. The heart pumps blood through blood vessels, which include your arteries, veins, and capillaries. Blood pressure, then, is the result of two forces, the first being systolic pressure and the second being diastolic pressure. 

• Systolic pressure happens as blood pumps out of the heart and into the arteries. 
• Diastolic pressure is created when the heart rests between beats. 

Together, those two forces represent the upper and lower numbers on a blood pressure reading. When your blood pressure is high, blood moves through the arteries more forcefully. That ultimately increases pressure on the tissues in the arteries and damages blood vessels as a result. High blood pressure is a silent killer, meaning it doesn’t cause symptoms until significant damage has been done to the heart. Because there are no visible symptoms, people don’t know if they have high blood pressure. The only way they know is if they go to a doctor to get a blood pressure reading. 

Although various medications are prescribed to lower blood pressure, you can help manage levels with various home remedies. Continue reading to learn about five home remedies to help lower blood pressure. 

Consider The DASH Diet

According to the American Heart Association (AHA), the DASH diet may help lower systolic blood pressure. In fact, a few studies found that this diet helped people lower their systolic pressure by as much as 11 mm Hg. This diet primarily consists of whole fruits, vegetables, and whole grains. If you eat dairy, consume low-fat dairy and opt for lean meats, wild caught fish, and nuts and seeds when possible. Finally, cut back on desserts, sugar-sweetened beverages (sodas and bottled juices), and limit the consumption of processed foods and saturated fats. 

Maintain A Moderate Weight

Yes, if you can maintain a healthy weight then you have a better chance of regulating blood pressure levels. People who are overweight or obese have a greater risk of experiencing high blood pressure and other risk factors for heart disease. One study found that just losing 10 pounds could help lower blood pressure levels. Keeping tabs on your waistline is just as important as maintaining a healthy weight. How are the two different? Well, excess fat that accumulates around the belly (also called visceral fat) can negatively affect heart health and lead to high blood pressure in the long run. 

Quit Smoking, If You Smoke

Every cigarette that you smoke can temporarily elevate blood pressure levels for several minutes post cigarette. People with high blood pressure who smoke have a higher risk of develop heart attack or stroke. Even secondhand smoke can increase the risk of high blood pressure and heart disease. Besides reduce blood pressure, quitting smoking has numerous health benefits, which have been widely published. If you need help quitting, there are many available resources that have been highly effective. 

Limit Salt Intake

This is probably the number one tip to help lower blood pressure. Eating too much sodium can cause the body to retain fluid, which causes blood pressure to rise. The AHA recommends people limit their sodium intake to 1,500 milligrams (mg) to 2,300 mg per day, aiming to be on the lower end of that spectrum. For reference, that ranges between half and one teaspoon of salt per day. If you want to reduce your salt intake, start seasoning your food with other herbs and spices to add flavor. Additionally, avoid processed foods because they are loaded with sodium. Learn to read nutritional labels and you will be a much healthier person.

Incorporate Relaxation Techniques

Exercise is great and can help promote weight loss and optimal cardiovascular function. With all the hustle, bustle, and stress of everyday life, though, you need down time. That doesn’t mean you should be lazy all day; rather, incorporate relaxation techniques into your daily routine. By effectively managing stress, you can help manage blood pressure levels. Too much cortisol in your system can keep blood pressure elevated for extended periods. Deep breathing exercises are surprisingly effective, but so is meditation, tai chi, and yoga. 

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What does the word “diastolic” even mean? Well, if you are familiar with blood pressure readings, you know that it shows you two numbers: the one on the top and the one on the bottom. Diastolic blood pressure is the bottom number and systolic blood pressure is the top number. A standard blood pressure is 120/80 millimeters of mercury (mmHg). The “80” in that reading is diastolic blood pressure. 

Diastolic blood pressure is the amount of effort, or force, the heart exerts on arterial walls (blood vessels) in between heartbeats while the heart is relaxed. According to health experts, a diastolic reading of 80 mmHg is considered normal, but a higher number than 80 could indicate high diastolic blood pressure. 

If both your diastolic and systolic blood pressure readings are high, you have a higher risk of developing heart disease. Fortunately, there are things you can do, including lifestyle changes, therapies, etc., that can help you lower your diastolic blood pressure. Continue reading to learn more about how to do just that!

Exercise Regularly

By incorporating regular exercise throughout the week, you can help lower your diastolic blood pressure. One review found that people who exercised most days of the week had a diastolic reading of five to six points lower than those who did not do any physical activity. The standard recommendation is to exercise for at least 30 minutes a day, five days per week. That will result in 150 minutes of exercise per week. To reach this goal, pick activities that you enjoy, including walking, dancing, Zumba, playing tennis, biking, or swimming. Short daily workouts can help you stay motivated and reach your goal.

Get Quality Sleep

Multiple studies confirm that insufficient sleep or poor quality sleep increases the risk of heart disease. While you are sleeping, systolic and diastolic blood pressure are lower than when you are awake. If you fail to get enough sleep or have an inconsistent sleep schedule, you may experience adverse health effects like high blood pressure. A restorative sleep schedule includes seven to eight hours of uninterrupted sleep per night. If you have sleep problems or need help falling asleep, click here for help.

Eat A Heart-Healthy Diet

If you want to lower your diastolic blood pressure, you have to eat the right foods. Both the Mediterranean diet and DASH diet have been effective at lowering blood pressure. That’s because these diets focus on eating more fiber and potassium and choosing vegetables, fruits, whole grains, nuts, seeds, and lean protein. Above all else, these diets do not include processed foods or foods that contain excess sugar, salt, and unhealthy fats. Consider speaking with a nutritionist if you need to improve your diet. They can help you better understand ingredient labels and develop a meal plan that best suits your needs. 

Quit Smoking

Whether you smoke cigarettes or vape, using nicotine can cause blood pressure spikes. Smoking is a serious risk factor of heart disease, but quitting smoking can help reduce your blood pressure, which ultimately lowers your risk of heart disease. That said, it isn’t easy to quit smoking cold turkey. If you want to stop smoking, you may want to seek out resources that aid your quitting efforts. A mental health professional who specializes in substance use may be of great service. 

Alternative And Complementary Therapies

These therapies do not replace medical treatment, but they may aid your efforts in lowering diastolic blood pressure. Consider the following alternative and complementary therapies:

• Yoga: One review found that people who did yoga three times per week lowered their diastolic blood pressure by about 6 mmHg over time. 
• Garlic supplements: Currently, the existing evidence is mixed on this alternative therapy. Some studies, however, suggest that garlic supplements may lower diastolic blood pressure. 
• Relaxation techniques: Visualization, deep breathing, and meditation can help promote relaxation and aid blood-pressure lowering efforts. 
• Omega-3 supplements: One study found that people who took an omega-3 supplement each day experienced lower diastolic blood pressure. There are many foods that contain omega-3 fatty acids, so adding those to your diet may also help lower blood pressure.

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Suffering from erectile dysfunction (ED) or low libido? Do you want to naturally encourage optimal male reproductive health and stamina? Truthfully, ED affects 30 million adult men in the United States, so we don’t want a dark cloud of shame to surround this topic. Despite the prevalence of ED, many men feel that it is both difficult and embarrassing to discuss these problems with healthcare professionals. 

What Is Sword Vitality And How Can It Help?

Sword Vitality offers a couple all natural enhancement options for every man who is suffering from ED. The sole purpose of these products is to help men regain, maintain, and optimize their vitality and overall wellness. These products may help support a healthy libido and increase blood flow to the male reproductive organs. The two products that we offer men are: 

• Sword Vitality XXL Xtreme Cream: A unique blend of all-natural botanicals that are intended to help increase stamina and vitality. The cream is smooth and fast-acting, making it highly popular among our male customers. It contains essential amino acids that are potent for male maintenance.*
• Sword Vitality XXL Sharpener Xtreme Oil: Made up of a unique blend of oils, this oil can act as a natural lubricant. Use this oil with the 300-stroke method (click here for more information on that), to help awaken blood vessels to encourage circulation to the male reproductive organs. This oil may help improve stamina when practiced with the 300-stroke method.* 

Sword Vitality aims to arm its users with the tools and information to help unsheathe their swords. These male-targeted products may help build strength, stamina, and size without the use of traditional drugs or therapies that promise similar results. 

How To Treat Erectile Dysfunction

ED occurs when you experience limited blood flow to the penis. Determining the exact cause can help you find the most appropriate treatment. In certain instances, ED does have a physical cause, such as a circulatory issue or underlying health condition. In these instances, men primarily focus on boosting circulation via exercise, quitting smoking, and making dietary changes. Stress, depression, anxiety, performance anxiety, trauma, and other emotional or mental factors can contribute to ED. 

Many men experiment with natural and alternative remedies for ED, such as herbal remedies, acupuncture, relationship counseling, and more. It is important to understand that there may be potential risks associated with alternative remedies for ED. Should you want to experiment, though, our Sword Vitality products may help out your situation. Try them out today!

* The statements made regarding these products, and all alternative remedies, have not been evaluated by the Food and Drug Administration (FDA). These products are not intended to cure, treat, or prevent any disease. 

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First off, what is cholesterol and why do you need to lower it? Cholesterol is a fat-like substance that the body uses to build healthy cells. If that’s the case, why is it so dangerous and do you really need to lower it? Yes and no, because not all cholesterol is created equal. 

Low-density lipoprotein (LDL) or “bad” cholesterol can form plaque in the arteries and increase the risk of atherosclerosis. High-density lipoprotein (HDL) or “good” cholesterol can help remove bad cholesterol from the bloodstream. If you have high cholesterol, you have a higher risk of heart disease and heart attack. It also means that you have too much LDL and not enough HDL, but there are lifestyle changes you can make to lower your LDL and increase your HDL.

Eat Healthier

This is such a broad concept, right? It can be difficult to know which healthy foods to eat to benefit your situation. Regarding heart health, a few simple dietary changes can reduce cholesterol: 

• Avoid trans fats: These fats are common in margarines, store-bought cookies, crackers and cakes. On ingredients lists, you may see hydrogenated oils or partially hydrogenated vegetable oils, both of which are trans fats that raise total cholesterol levels.
• Increase soluble fiber intake: Soluble fiber essentially grabs cholesterol in the gut before it gets into the bloodstream, a process that helps lower LDL levels. It exists in oats, barley, quinoa, lentils, chickpeas, whole grains, kidney beans, Brussels sprouts, walnuts, and flaxseeds. 
• Reduce intake of saturated fats: Saturated fats are primarily found in full-fat dairy products and red meats. Much like trans fats, saturated fats can raise bad LDL cholesterol levels. 
• Eat more omega-3 fatty acids: Omega-3s don’t affect LDL levels, but they do offer other heart-healthy benefits, such as reducing blood pressure and boosting HDL levels. Foods that are rich in omega-3s include flaxseeds, chia seeds, walnuts, avocados, salmon, and cod.

Quit Smoking

When you quit smoking, you can help raise HDL cholesterol levels and ultimately reduce your risk of lung cancer and lung disease. The chemicals in cigarettes damage your blood vessels and accelerate the accumulation of plaque in the arteries. Studies have shown that within 20 minutes of quitting, blood pressure and heart rate recover from the spike that comes from cigarettes. Within three months of quitting, both lung function and blood circulation start to improve. Within a year of quitting, your risk of heart disease is 50% less than someone who smokes. 

Lose Weight

If you carry a few extra pounds, you have a higher risk of high cholesterol. One study found that losing 5%-10% of total body weight for overweight or obese people, respectively, could be enough to improve cholesterol levels. It can be difficult to lose weight, especially if you have struggled with weight loss in the past. Consider small changes to start, rather than committing to an all-or-nothing diet. Start by drinking water or seltzer water in place of sugary beverages and sodas. If you crave sweets, opt for fresh fruit instead of processed boxes or bags of candy. Choose plain, air-popped popcorn instead of bags of flavored chips. Finally, look for ways to incorporate more activity into your daily life. Take the stairs instead of the elevator or park farther away from the office to walk more. Walk on your lunch breaks instead of sitting down the entire time. 

Prepare Foods A Little Differently

Sometimes it’s not what you eat, but how you eat it. If you can change what you buy in the grocery store, you can change how you prepare your meals. Food prep is just as important as food choices if you want to lower your LDL cholesterol levels. Instead of frying, breading, or cooking food in lots of butter, consider boiling, roasting, baking, poaching, or broiling as alternative cooking methods. Additionally, trim the fat and remove the skin off meat, poultry, or fish. That helps you get the protein you need without the need of excess fat intake. 

Exercise Most Days Of The Week

When you exercise at a  moderate-intense level, you can help raise HDL cholesterol. As long as you are able to exercise in your current condition, aim to exercise for at least 30 minutes per day, five times per week. If you engage in high-intensity workouts, 20 minutes of exercise three times per week is sufficient, according to health experts. Adding physical activity, even in short intervals several times a day, can help you lose weight. Consider the following: 

• Riding your bike to work (provided you live within a feasible riding distance)
• Playing a sport you love, such as a community sport (soccer, pickleball, basketball, etc.)
• Taking a brisk walk during your lunch break

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It’s no secret that neurological conditions, such as Alzheimer’s disease and dementia, are on the rise. Various factors contribute to the diagnosis of such conditions, but certain lifestyle considerations increase a person’s risk of memory loss or accelerated brain aging. Researchers  from the University of Oxford identified three lifestyle factors that increase the rate of aging and cognitive decline. This article will explain what they found. 

About The Study

Nature Communications published the recent study, during which researchers looked at the brain scans of about 40,000 people over the age of 45. These participants belonged to the UK Biobank database. The primary area of interest was how genetic and lifestyle factors impact areas of the brain that are vulnerable to the effects of aging and Alzheimer’s disease. 

• Genetic factors: usually classified as non-modifiable, but lifestyle habits may influence whether or not certain genes turn on. 
• Lifestyle: considered a modifiable risk factor because you have the power to change your habits and choices. That can ultimately increase or decrease the likelihood of developing a certain disease or illness. 

3 Risk Factors That Age The Brain Faster

Study authors noted three things that drove earlier degeneration of certain brain regions. These factors were: traffic-related air pollution, type 2 diabetes, and the frequency of alcohol intake. Interestingly enough, both traffic-related air pollution and alcohol intake have been linked to an increased risk of diabetes. 

• Air Pollution: You do not have full control of the amount of the air pollution you are exposed to on a daily basis. As a society, however, we can work to reduce the amount of pollution we produce. According to emerging data, exposure to pollution over time increases the risk of dementia.
• Diabetes: Previous studies have linked type 2 diabetes to an increased risk of dementia by as much as 60%.
• Alcohol frequency: Drinking alcohol, especially too much alcohol, can damage the brain. A 2023 study included over three million people in Korea and found that sustained heavy drinking increased the risk of dementia by 8%. Researchers noted that limiting alcohol consumption reduced the risk by 8%.

What differentiated this study from previous studies was the why factor. These factors are so dangerous to brain health because they target the brain’s weak spots. 

How Do Genetics Influence Cognitive Decline?

There have been some findings about the relationship between genetics and the way the brain ages. Most of this information is useful in research settings, and not in individuals. Certain genes, for example, code for immune and inflammatory recommendations to protect the most vulnerable parts of the brain that influence poor brain aging. Those genetic factors are also connected to some modifiable factors, so lifestyle improvements may help you overcome genetic predispositions to early brain aging. Such modifiable categories include blood pressure, body weight, smoking, depressive mood, inflammation, sleep, social patterns, physical activity, and education status. 

How To Protect The Brain And Prevent Dementia

Based on the findings in this study, the researchers encourage the following actionable recommendations to protect the most vulnerable parts of the brain:

• Invest in an air purifier: Although you cannot control the pollution outside the home, you can help keep the air inside the home as clean as possible. One of the best ways to do that is to invest in an air purifier. Just make sure that you get one with a HEPA filter because they are the best at removing particles from the air. 
• Increase your fiber intake: Researchers note that people who eat high-fiber diets are less likely to have type 2 diabetes. Fiber is a non-digestible carbohydrate that works to stabilize blood sugar and promote healthy digestion. Only 5% of American adults consume the recommended daily amount (RDA) of fiber. Women should consume between 21-28 grams per day, while men should consume 30-38 grams per day. Get more fiber by focusing on fibrous foods, such as lentils, avocados, beans, chia seeds, and other fruits and vegetables. 
• Limit your alcohol intake: Alcohol is a known toxin, especially in regards to cognitive health. You don’t have to completely avoid alcohol, but mindful consumption is best. Reserve a drink or two for special occasions and spend less time indulging just because.

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Although some conditions are more common among Black people, there are several conditions that disproportionately affect Black communities. In other instances, Black people may have worse outcomes, or develop conditions earlier, than other communities. 

The sad reality is that there are disparities between communities, and they are often complex and intertwined. Before we can delve into the conditions that disproportionately affect Black people in the United States, we have to address causes of racial disparities in health. Why do these disparities exist? In some cases, biology and genetics are the primary determining factors. In most cases, though, disparities are rooted in numerous systemic issues. 

• Economic stability: Lacking income or employment can prevent stable housing and access to medical care and nutritious foods. 
• Healthcare access and quality: In the United States, Black people are more likely to be uninsured or underinsured than white counterparts. Many reports indicate that they unfortunately receive a lower standard of care. 
• Education access and quality: The level of your education is typically tied to income, but education itself can play a role in informing you about health and helping you live a longer life. 
• Social and community context: The mistrust of the medical community may have deep roots in some pockets of Black communities. 
• Environment: Where you live can impact your overall health. For example, living in an area with high rates of violence or pollution can expose you to adverse health problems or injuries. 

How do these factors influence Black people’s experiences with specific health conditions? Let’s explore that and more below. 

Diabetes

Statistically, Black adults are twice as likely as white adults to develop type 2 diabetes. That occurs when the body cannot produce sufficient insulin to regulate blood sugar levels. Although genetic factors play into the development of diabetes, many socioeconomic factors and high obesity rates are at play. Complications from diabetes, such as kidney disease, are also more common in Black people. To fight back against diabetes, try to eat a balanced diet, exercise regularly, and maintain moderate weight. If you have diabetes, monitor and manage blood sugar to avoid complications. 

Stroke

A stroke is usually a result of a blockage in an artery, which means that not enough blood can get to the brain. Similar to other conditions relating to cardiovascular health, stroke disproportionately affects Black adults in the United States. High blood pressure, high cholesterol, stress, smoking, and diabetes contribute to stroke. Maintaining a heart-healthy lifestyle can reduce the risk of stroke, even if you have a family history of the condition. Reduce your salt intake, quit smoking, and learn more about the signs and symptoms of a stroke. 

Heart Disease

Heart disease is the leading cause of death in the United States, claiming nearly 700,000 lives per year. Despite having lower rates than white people, Black people in the United States are 30% more likely to die from heart disease. Research indicates that heart disease is also more likely to affect Black adults at a younger age. It’s worth noting that Black Americans have higher rates of major risk factors for heart disease, including hypertension, diabetes, obesity, and smoking. You can reduce your risk of heart disease if you adopt heart-healthy habits, know your family history, check blood pressure regularly, make efforts to reduce blood pressure, and maintain a healthy weight. 

Obesity

If you are obese, you significantly increase your risk of heart disease and diabetes, in addition to other health conditions. Surveys indicate that Black adults in the United States are 30% more likely to have obesity than white adults. For children and teens and women, the disparity is even greater at 50%. As we’ve stated in this article, obesity is a risk factor for many health conditions on this list, and it can worsen outcomes. The obesity disparity is largely attributed to economic and geographic causes. Some people may live in food deserts, where nutritional options aren’t as readily available and physical activity is challenging. To fight the obesity epidemic, help children develop healthy eating and exercise habits. Support community efforts to make nutritious food options more accessible and engage in physical activity. 

High Blood Pressure

The American Heart Association (AHA) estimates that 55% of Black adults in the United States have high blood pressure. That is one of the highest rates for high blood pressure in the world. Additionally, high blood pressure typically affects Black people earlier in life than it affects white people. Both obesity and diabetes are two contributing factors to high blood pressure, but so are racial discrimination and stress. If you want to reduce blood pressure levels, limit your alcohol and salt intake, find ways to manage stress, maintain a moderate weight, exercise daily, and eat a balanced diet. 

Kidney Disease

The National Kidney Foundation (NKF) states that Black Americans are more than three times as likely as white people to have kidney failure. Diabetes, obesity, and high blood pressure, all of which affect Black Americans disproportionately, can increase the risk of kidney problems. The estimated glomerular filtration rate (eGFR) test assesses kidney function. Doctors state that this test often estimates that Black people have higher kidney function than they actually do, which can delay detection and treatment. For this reason, the NKF eliminated this calculation and is currently working on better tests to properly assess kidney function because the key to kidney management is early detection.

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