Laboratoire de Phonétique et Phonologie Research

I believe the greatest asset a head of state can have is the ability to get a good night's sleep.

Month: September 2016

Potassium Reduce Heart Risks

Potassium is one of those minerals which are vital for the best possible working of the body. It has a few capacities in our body yet the most essential one is keeping the heart sound. In this article, we should dive into the relationship amongst potassium and our heart rate, and how potassium helps in decreasing heart dangers.

To stay healthy, the human body requires different minerals that are essential for different functions. For example, sodium is essential for neurotransmission i.e. the transmission of nerve impulses between nerve cells or neurons. Similarly, other minerals such as potassium, calcium, iodine, phosphorous, chlorine, magnesium, sulfur, etc are required by the body in varying amounts. Based on the amount of each mineral necessary for the body, the minerals are classified as major minerals and trace minerals. Potassium is one of the major minerals, which means that our body requires substantial amounts of potassium for various functions. Chief among these functions are regulating muscle movement, maintaining the body’s fluid balance, and regulating the expansion and contraction of the cardiac muscles. Read on for more information on potassium, its sources, and how a diet rich in potassium can help prevent heart ailments.

Sources of Potassium

In case you’re left wondering what to eat to get the desired amounts of potassium from food, then here’s your answer. Just have a look at the list of foods rich in potassium and try to include at least a few of them in your daily diet to ensure that your body gets its required amounts of this essential mineral.

Bananas
Green leafy vegetables such as spinach
Oranges
Lentils
Tomatoes
Strawberries
Dry fruits
Milk
Yogurt
Meat
Mushrooms
Broccoli
Watermelon
Dates
Prunes
Carrots

Benefits of Potassium for the Heart

Potassium is one mineral that has been proven to have a positive effect on the functioning of the cardiac muscles in more ways than one. Thus, intake of this mineral can help you have a healthy heart for years to come. Let’s have a look at the ways in which potassium benefits the heart.

Effect of Potassium on Blood Pressure
Studies have shown that people who consume the required amounts of potassium in their diet, are less prone to suffer from high blood pressure. It has been established that regular intake of the mineral can keep a check on both, the systolic as well as the diastolic pressure.

Effect of Potassium on Cholesterol Levels
The role of potassium in reducing cholesterol has been established by the fact that almost all the food items that have been proven to reduce cholesterol levels in the blood, are rich in potassium. Thus, consumption of dietary supplements that contain potassium are recommended for patients with higher than normal blood cholesterol levels. However, it remains uncertain if it is only the potassium in these foods that is responsible for lowering the cholesterol. But one thing is certain and that is the fact that potassium is most abundantly found in fresh fruits and vegetables. If one regularly includes these foods in their diet, then it automatically reduces the calorie intake. Also, the high content of dietary fibers present in fresh fruits and vegetables, helps fight cholesterol.

Effect of Potassium on the Heartbeat
Potassium is also beneficial for people who suffer from irregular heartbeats. Also, people suffering from diseases of the heart such as ventricular tachycardia, atrial fibrillation, arrhythmia and atrial flutter, can benefit from the intake of potassium. This is because potassium is essential for the timely contraction and relaxation of the heart muscles.

In addition to the above beneficiary effects of potassium, this mineral is also essential for preventing heart attacks. People with a history of heart attacks should include potassium rich foods in their diet, and if recommended by the doctor, should start the intake of potassium supplements.

This was all about potassium and the heart rate. In spite of the many health benefits of potassium, it is not recommended for people who are suffering from kidney problems. And if you are wondering what’s the ideal amount of potassium to be consumed per day, then I’ll be happy to tell you that the least amount is 4,700 milligrams, as recommended by the United States Department of Agriculture (USDA). However, you need not worry as having a diet rich in fruits and vegetables on a regular basis, will provide you with more than sufficient amounts of potassium.

Palpitations When Lying Down

The heart is a standout amongst the most one of a kind organs. This is on the grounds that it works for the duration of our existence without us notwithstanding understanding that it is contracting roughly seventy-two times each moment. Now and then, you really encounter this marvel. A palpitation is the sentiment the heart thumping in the mid-section, i.e., when one begins feeling the nearness of their heart and its working. A few people may gripe of them in the wake of eating or while lying on the bed. Given beneath are the different causes and routes by which you can manage palpitations when resting.

Causes and Treatments

  • One of the most common yet under credited causes for this condition is intake of caffeine just before sleeping. Caffeine is a known stimulant, and it increases the metabolic rate in the body. Hence, it is quite possible that if you have coffee just before sleeping, especially if it is out of habit, then you may end up feeling your heartbeats. A simple way of avoiding this is to avoid taking in caffeine before sleeping.
  • Just like caffeine, you should also avoid smoking or taking in nicotine just before sleeping. Even this acts as a stimulant and may lead to an increase in the heart rate. Same goes for any kind of energy drinks – they are a complete no-no just before bedtime.
  • When a person has congestive heart failure, there is excessive pressure on the heart, and sleeping on the same side only worsens the condition. So, if you are having this specific symptom, along with other symptoms like shortness of breath, fluid retention, and unexplained weight gain, then you better see a doctor immediately, so as to have the condition diagnosed at the earliest.
  • Sometimes, something as simple and subconscious as stress may also cause this condition at night. During the night, the brain tries and processes all the happenings of the day at a subconscious level. So, if you are under a lot of stress, it could translate into this situation. This could be avoided by ensuring that you get a sound sleep without any worries.
  • One of the causes for palpitations to arise when you are in a supine position is a heart disease. When a person is lying down, the heart actually has to work harder so as to pump blood in the body, all the organs being at the same level. Thus, if a person has a burgeoning heart disease, it will only get aggravated at night. So, if you suffer from shortness of breath or chest pain, then try to run a few tests to check if you may be having a heart condition.
  • Some women may complain of this condition during pregnancy. This may be brought on by the hormonal changes in the body and due to the increased demand of blood and nutrients, so as to nourish both the mother and the fetus. This may be merely temporary and symptomatic, however, if it becomes severe, one should visit the doctor immediately, to rule out any possible underlying condition.
  • Other conditions include excess of physical activity just before bedtime, hyperthyroidism, anemia, anxiety disorders, fever, dehydration, etc. This may also occur as a side effect of some medication.

This was all about the various causes and treatments for palpitations when lying down. Some people even claim that this problem could be related to menopause. This condition may or may not resolve on its own. However, if it becomes severe or very frequent, then it is best to visit your health care practitioner so as to get your condition diagnosed and treated at the earliest.

Heart Healthy Diet for Women

Your heart is a machine, that is consistently pumping blood. Generally as each machine requires overhauling, your heart requires a little care and consideration as well. In any case, clearly, you can’t send your heart to an administration station, for a normal upkeep. Along these lines, keeping up a sound eating routine is all that you can do, to keep it solidness and generous. Having a right eating regimen, is the main method for keeping your heart from any sort of sicknesses. Today, the danger of heart related issues is equivalent for both men and ladies. After the age of 40, it is basic for a lady to deal with her heart’s wellbeing to lead a solid life for a sound family.

Harmful Fats
Experts say, that the daily consumption of foods high in nutrition can reduce the risk to your heart by 80%. Thus, it is important to understand how your food affects your heart. Restricting your intake of saturated fats and quitting any form of trans fat is the best way reducing the level of bad cholesterol or LDL. Avoid the butter, cheese, margarine or even white butter on your bread and food to keep away from these fats. Substitute the high fat food such as fried potato with baked potato and cook your meals in healthier oils such as olive oil, safflower, sunflower or canola. Start your day by eating only egg whites and plain toast. This is a better idea as compared to the tasteless oatmeal breakfast. You do not have to make drastic changes in your diet to have a healthy meal. Small changes like adding vegetables, fruits and low fat substitutes to your food will go a long way in making your heart healthy.

Low Cholesterol
Low cholesterol is the biggest culprit for heart related problems. Watching what you eat is the only way of controlling your cholesterol levels. The best way of avoiding HDL or bad cholesterol is by keeping away from fried packaged food. Replacing chips, cookies and fries with fruits, proteins and fibrous food stuffs is the best way of avoiding any form cholesterol intake. Nuts, fish oils, olive oil and food substances that contain sterols or stanols, block absorption of cholesterol. Simply avoid packaged food to bring down your cholesterol levels.

No Processed Food
Eating a lot of processed food can be a major risk to your heart. Easy food items such as packaged dinners, processed meats and dairy products are harmful to the heart and must be avoided as much as possible. Replace these by fresh food, fruits, salads, soups and unsalted meats. Eating excessive salt increases your blood pressure, which exposes you to the risk of heart attack. Thus reducing your intake of sodium and avoiding processed food items as much as possible is a great way of staying fit. Instead of salt, try adding spices and herbs to your food to make it tasty.

Besides eating healthy meals, it is also important that you exercise everyday. Cardiovascular exercises make your heart strong and improve the blood circulation. Regular exercise builds endurance, improves flexibility and reduces body fat, thereby minimizing the risk to your heart. While balancing your exercise and diet, maintain your focus on fibrous food as they are rich in nutrition and a great help in keep the heart fit as a fiddle. They not only mitigate the risk of heart diseases, but also assist weight loss. Go back to eating homemade meals as they are fresh and the ingredients can be monitored. Bake or boil your meals, instead of frying them. A healthy meal and a health conscious mind is the key to a healthy heart for a lifetime!

Ways to Keep Your Heart Healthy

Misconception
It is a serious misconception that being in excellent physical condition makes you less vulnerable to heart diseases. It is true that good levels of physical conditioning are a contributing factor in keeping your heart healthy, but it is not the only one. In short, fitness and health may be two different subjects if we look at it with intricacy. It is not an absolute necessity that a bodybuilder is less prone to developing a heart disease than an average man.

Go Green
When we speak of the heart, we cannot ignore the importance and benefits of plant-based foods. Vegetables are an excellent source of Glutamic acid. It is a class of amino acids which helps to keep blood pressure at lower levels; safe levels, so to say. What’s more? Veggies lack cholesterol, fat and even calories, which otherwise tend to be the common culprits for causing heart diseases. Not to mention, the amount of vitamins and minerals that vegetables provide.

Be Active
Without the aid of daily exercise, maintaining your health is a daunting task. Exercises not only improves heart function, but also helps in lowering blood pressure, and cholesterol levels in the body. A mere 30 minutes stroll daily does good for the heart. It is said that sprinting is more beneficial for the heart, than jogging.

Reduce Oil
Although, you cannot avoid oil completely, you can keep its consumption to a minimum. As oils are a storehouse of calories mostly consisting of fat, they have high chances of leading to the development of plaque in the arteries. This gives rise to some nasty heart problems. However, not all types of oil are unhealthy. Fish oils contain omega-3 fatty acids, which help in preventing cardiovascular diseases and reduce instances of heart attack.
According to a study published in the Journal of the American College of Cardiology, people with cardiovascular disease had 30% less likelihood of heart attacks because of omega-3 fatty acids. Best sources include salmon, mackerel and herring. Flax seed, walnuts, and soybeans are also good sources.

Cut the Smoke
If you think you cannot shun the habit of smoking, then you might as well know that you cannot do anything good for your heart. One of the most severe risks of smoking relates to heart diseases in almost every smoker. Quit smoking, and you have done half the job in keeping your heart healthy!

Lose Weight
If your figure is slim, and belly flat, then you may have less things to worry about heart diseases. I am talking about weight loss. Being overweight puts extra load on the heart, thus increasing the risk of heart conditions. So, consume less sugary foods and more fiber, complex carbohydrates, fruits and vegetables. Maintaining a healthy weight is one of the basic necessities for a healthy heart today.

Add More Fiber
Fiber exists in two major groups; soluble and insoluble. Although both types are beneficial to health, it is the former type that does way better to reduce cholesterol levels in the body. Due to its soluble nature, it binds with the cholesterol in the intestines and keeps it from being absorbed. A healthy person requires a serving of 5 to 10 grams of soluble fiber a day to avail this benefit of low cholesterol. Foods rich in this fiber include apples, peas, prunes, etc.

Beware of Saturated Fats
It is important that you limit the amount of saturated and trans fats you consume. These spike cholesterol levels in the body, thus increasing the risk of coronary disease. So avoid or limit consumption of food such as red meat, dairy products, coconut oil, palm oil. These are rich in saturated fatty acids. To avoid trans fats, eat less fast food, bakery products, snacks, crackers, and margarine. Go for foods rich in healthy fats such as polyunsaturated and monounsaturated fats.

Eat Less Salt
Sodium is good for the body, but in small amounts. High salt intake means high blood pressure, which eventually points out to heart conditions. When sodium starts accumulating in the blood, it attracts water which in turn, increases the blood volume. Now to keep this blood circulating through the blood vessels, the heart has to work harder thus, causing high blood pressure. The recommended amount of sodium in the food per day must be less than 2300 milligrams.

Take the Right Medication
In most cases, heart diseases are also related to the use of drugs. So, it is important that you take medicines as prescribed by the doctor, or get them altered if necessary.

Moderate Alcohol
Drinking alcohol in moderate amounts does not harm the body. In fact, some studies show that moderate consumption provides some benefits for the heart. However, the habit of drinking is analogous to walking on thin ice. It is not difficult for any one to step out of his limit, and become a heavy drinker. So, ensure that either you stick to moderate drinking or you don’t drink at all.

Manage Stress
Stress has also been known to be one of the common culprits of heart problems. Any stressful situation elevates blood pressure and this response takes its toll on the heart. So, keep yourself relaxed by practicing meditation, yoga, and other relaxation techniques.