The Village Apothecary

Weight May Affect Memory Research shows there is a relationship between obesity and impaired circulation in the brain, brain atrophy and reduced cognitive function. A recent analysis of two long-term studies of 5,000 adults showed that women who were overweight between 20 and 49 years of age had double the risk of dementia later in life. Both men and women who were obese (BMI of 30 or more) in those early years were 150% more likely to develop dementia. Investigators say that hormones released from fat may increase inflammation in the brain, affecting arterial function and reducing nourishing blood flow to the brain.

Olive Oil Benefits Olive oil consumption has been linked with lower risk of heart disease especially in the Mediterranean regions, where consumption is high. American researchers wanted to see if that was true for the U.S., where olive oil intake is lower. They followed 93,000 Americans for 24 years. Those whose diets included consuming tablespoon of olive oil a day did indeed have an 18% lower risk of heart disease compared to those who ate olive oil less than once a month. Olive oil consumers also showed lower levels of blood markers of inflammation. The study only proves an association not cause-and-effect but confirms unsaturated fats may lower LDL.

More Good News For Coffee Lovers Drinking coffee may lead to better heart health and longevity, especially if it’s brewed with a filter. A recent study of more than 500,000 healthy adults ages 20 to 79 suggests a link between coffee consumption and overall reduced mortality. Those who drank 1 to 4 cups of filtered coffee per day had a 15% lower risk of premature death (including death from heart disease) compared to those who don’t drink coffee. Researchers say that some brewing methods leave behind certain compounds that may raise cholesterol, but filters trap the compounds. Pregnant women should check with their healthcare professional regarding coffee consumption.

Get Your Zzzzzz’s According to a new study, insufficient sleep may make you hungrier. Researchers found that on the day after women slept one-third fewer hours than usual (4.5 to 6 hours instead of 7 to 9), they were hungrier and had more food cravings. This is because the two hormones that regulate appetite (ghrelin and leptin) are affected by sleep. Ghrelin stimulates appetite, and leptin decreases it. With less sleep, ghrelin levels spike and leptin falls, which increases hunger. Less sleep also triggers endocannabinoid, which makes eating more enjoyable and increases desire for foods such as chips, cookies and candy.

Suicide Prevention This COVID-19 crisis has had many profound and psychological effects. Many feel alone and depressed. If you or someone you know is having thoughts of suicide, please seek help. It may be just a phone call away. The National Suicide Prevention Lifeline is 1-800-273-TALK (8255). Calls are routed to a local crisis center with trained staff. Services are available 24 hours a day, 7 days a week and are free and confidential. Volunteer counselors listen, offer support and suggest resources in your local area. Services are not limited to people who are suicidal, but open to anyone needing to talk about the stresses of life.

Serve Up Fire Safety In The Kitchen! This year’s Fire Prevention Week is about cooking safely. Cooking is the number one cause of home fires. Always stay focused and alert when cooking; unattended cooking is the leading cause of those fires. Keep a lid nearby to extinguish small fires. If a small grease fire starts, slide the lid over the pan and turn off the burner. Keep your cooking area free of anything that can catch fire. Wear short or tight sleeves when cooking; loose-fitting clothing can catch fire more easily. Create a 3-ft. kid-free zone around the stove area, where hot food or drink is prepared. Regularly test your smoke alarms to make sure they are working; they save lives.

Ward Off Frailty Frailty in old age can lead to higher risk of falls, hospitalization, chronic illness, loss of independence and mortality. To ward off frailty and stay strong, exercise regularly, including both aerobic and strength training. This helps keep muscle strength and mass. Eat a healthy diet. In a recent study, those with the best diets (similar to DASH or Mediterranean diets) had a 20% lower risk of becoming frail. Another strategy is prudent financial planning to prevent socioeconomic stress; reducing stress leads to better health outcomes. Stay socially active and engaged; isolation can lead to inactivity, depression and loss of appetite.

Mindful Walking Walking is a convenient and effective form of exercise with many health benefits. Practicing mindfulness has been shown to positively affect physical and mental health. Individually, both walking and mindfulness have been shown to improve mood and reduce stress, and combining them can amplify the effect. Mindfulness is awareness in the moment of your thoughts, senses, feelings and bodily sensations. Focusing on your breathing is a good way to stay in the moment or return to it if your mind wanders. Walking in nature may reduce stress and improve mood even more than indoors on a treadmill.

Zinc May Stave Off Infection Zinc is important to the development and function of the immune system. A recent study of nursing home residents revealed that 30% of residents were deficient in zinc. These folks also were at higher risk of pneumonia. Another study found that zinc supplementation was linked to an increase in function and number of T-cells (a type of white blood cell that targets and destroys pathogens). In the study, participants were given a daily multivitamin with 30mg of zinc or a placebo (multivitamin with 5mg of zinc). As zinc levels in the treatment group increased, so did the number and function of T-cells. Check with your doctor before taking zinc.

Eggs Exonerated Eating an egg a day was not linked to an increased risk of cardiovascular disease (CVD), premature death or high cholesterol, according to a recent analysis of data on 177,000 people. In another new study, researchers tracked the diets of 182,000 people for 32 years and found no increased risk associated with moderate consumption of eggs. Eggs were once seen as coronary bombshells because of their cholesterol content. However, research is revealing that saturated fat in food, rather than dietary cholesterol, may have a greater impact on blood cholesterol levels and resulting health issues.

Stay Healthy During Travel When you travel, there are steps you can take to prevent illness or injury from spoiling your trip. Proper hand washing is essential, especially before eating. Also, carry hand sanitizer for when soap and water aren’t available. Take along disinfectant wipes. If flying, wipe down your area: seat, armrests, tray table and seat belt. If you’re going to the beach, use sunscreen and wear shoes that will protect your feet from sharp objects or insects. If camping, don’t forget insect repellent and know how to identify poison ivy or oak. If going out of country, research the region’s food and water safety ahead of time to reduce risk of traveler's diarrhea.

Use Topical NSAID Gel Safely Topical NSAID gels for arthritis pain relief may have fewer adverse side effects than oral NSAIDs, but users need to follow directions and use it properly. Don’t use the product on skin that’s open or irritated. Use the specified amount for the specified time. Don’t combine the pain reliever gel with other skin care products. Avoid contact with others, especially children, until gel is completely dry. Wash hands immediately after using unless using for hand joint pain. Avoid using NSAID gel if you have cardiovascular disease or gastrointestinal issues such as ulcers. Don’t use it while using oral NSAIDs. Tell your doctor or pharmacist about other drugs you take.

Reduce Lung Cancer Risk Not smoking is one way to reduce lung cancer risk. A new study suggests getting more fiber and yogurt in your diet may also cut risk. Researchers analyzed data from 10 different studies involving 1.4 million adults. Researchers adjusted for factors such as age and smoking. They found that people who ate the most dietary fiber (31g/day for men, 28g for women) had a 17% reduced risk of developing lung cancer over the next 8.5 years compared to those who ate about 10g/day. They also found that high intake of yogurt (3oz for men, 4oz for women) was linked to 19% lower risk. For those that ate both, the risk was 30% lower.

10,000 Steps Too Many For You? Walking is great exercise. A commonly cited goal is 10,000 steps per day. New research suggests that 10,000 steps may not be necessary to achieve health benefits. The study found the older women who walked an average of 4,400 steps a day had a 41% lower risk of death over the 4-year study period when compared with women who averaged 2,700 steps a day. Women who hit 7,500 steps a day reduced their risk even more. Over 7,500 steps the benefit leveled off, but there’s no downside. If you’re able, think about gradually increasing your steps at least to 4,400 per day. Take the stairs, park further away, pace while on the phone, walk your dog more.

Berry Benefits Berries deliver a big nutritional bang for your buck. Blueberries, blackberries, strawberries and raspberries are all packed with antioxidants including vitamins A, C and E. Antioxidants fight free radicals which contribute to inflammation associated with heart disease, cancer, dementia and arthritis. Studies have linked blueberries to lower risk of both cognitive decline and heart attack. Strawberries have a low-glycemic index and studies show that 2-3 servings a week may help lower risk of type 2 diabetes. Fiber in berries aids in digestion. Berries are rich in anthocyanins which may help preserve lung function.

Long Hours & Hypertension Risk A recent study of about 3,500 white-collar employees revealed that those who worked long hours may have a higher risk of high blood pressure. Participant’s blood pressure was measured at their workplace at three points during the 5-year study. After each time they wore a monitor that took readings every 15 minutes for the rest of their workday. Participants who reported working for 49 or more hours per week were more likely to have high blood pressure than their peers who worked fewer hours per week. The link held even after researchers factored in weight, smoking, alcohol intake, family history, economic status, and job stress level.

Good News For Chili Pepper Lovers If you enjoy and can tolerate chili peppers, eating them regularly may lower your risk of dying, according to a new study. The study followed nearly 23,000 people for 8 years. Researchers found that regular consumption of chili peppers (4 or more times a week) was linked to a 23% lower risk of death from all causes when compared to those who never or rarely ate them. Heart disease death was 34% lower in chili pepper eaters. Results were independent of the type of diet they followed. Researchers speculate the benefit may be from capsaicin, which gives the peppers their spiciness and may have anti-inflammatory properties.