Can Too Much Caffeine Give You a Heart Attack?

Caffeine can help you shake off lethargy and boost your attention levels, but using too much can result in some unpleasant side effects. In addition to coffee and tea, caffeine naturally occurs in the cocoa in dark and milk chocolate, and as an additive in soft drinks, energy drinks and coffee-flavored ice cream. The mildly addictive nature of caffeine can result in headaches when habituated users abruptly cut back or eliminate caffeine completely.

Caffeine Effects

Caffeine consumption stimulates neurological activity in your body and brain, and results in constriction of your blood vessels. It also increases your heart rate. The effects can be mild or extreme, depending on the amount of caffeine you ingest and how sensitive you are to the drug. Because your heart beats faster and because the increased blood volume pushes against narrowed blood vessels, you blood pressure goes up temporarily when you drink a caffeinated beverage. In some individuals, caffeine consumption results in a type of excessively fast heartbeat called atrial tachycardia.

Amounts

A moderate amount of caffeine, 200 to 300 mg a day, is about the amount in a 16-oz. coffeehouse brewed beverage. Dark, intense brews from premium coffee vendors can have even more caffeine. High caffeine intake over 600 mg per day might not be sufficient to trigger a heart attack, but the fast heartbeat and the pounding sensation in your chest that accompanies high caffeine intake might lead you to believe you are about to have one. Increased anxiety and restlessness caused by high caffeine consumption worsen symptoms.

Interactions

Some over-the-count pain medications contain caffeine, and other drugs intensify the effect of caffeine you drink or eat. Antibiotics such as ciprofloxacin and norfloxacin impede the breakdown of caffeine in your system, so you feel caffeine’s effects longer when you take the drugs. Bronchodilators used to open up airways in asthmatics or those with breathing problems have similar effects as caffeine on your heart, so the combination can intensify caffeine’s effect. Symptoms might include a pounding heart, and nausea.

Considerations

Continued overuse of caffeine combined with bad diet, high blood pressure and smoking can lead to heart disease. When your heart beats inefficiently due to irregular beats or diminished vigor, blood can pool in the heart, leading to the creation of blood clots, and stroke or heart attack. Moderate amounts of caffeine are likely not harmful, but if you have existing cardiovascular disease or irregular heartbeat, ask your physician if you can consume caffeine or if you should avoid it in all forms.

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Vitamin D, the gut and food allergies

Vitamin D deficiency has been linked to a range of health issues from poor bone health to heart disease, diabetes and some cancers.

Now Australian researchers have found a new connection: children with vitamin D deficiency are at an increased risk of food allergies.

Allergy rates have massively increased over the past 20 years. In Australia, food allergies are of particular concern with studies finding one in 10 children under 12 months of age is affected.

In new research, a team led by Professor Katie Allen, paediatric gastroenterologist, allergist and researcher with Murdoch Children’s Research Institute (MCRI), found children deficient in vitamin D are three times more likely to have a food allergy. They are also more likely to have multiple food allergies.

“This study provides the first direct evidence that vitamin D sufficiency may be an important protective factor for food allergy in the first year of life; this adds supporting evidence for medical correction of low vitamin D levels,” Allen says.

The rise in food allergy runs parallel with increased prevalence of vitamin D deficiency in pregnancy (and in the community generally), but it’s not clear if this is a cause or if other factors occurring during the child’s first year of life are to blame.

Inadequate exposure to sunlight, rather than diet, is the most common cause of low vitamin D levels as vitamin D is present in only very low amounts in most foods.

The new findings are based on a study of more than 5000 children and confirm earlier research showing the further you live from the equator the more likely you are to have food allergy.

Interestingly, it appears the link between vitamin D and food allergy was found only in children whose parents were born in Australia, leading researchers to speculate that genetic factors, such as parents’ ethnicity, may also play a role.

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All about the gut

People with food allergies have an immune system that tends to overreact to substances that would ordinarily be considered benign, such as a peanut.

Allen says vitamin D is integral to the development of a healthy immune system in early life.

“We think the vitamin D story is very important in making sure that the defences of the intestinal gut are trained properly in a healthy way,” Allen says.

But research conducted by Allen and her colleagues suggests vitamin D is just one of several factors involved in “an interplay between the microbes in the gut and the way the immune system adapts to what it is going to attack and what it’s going to accept”.

Development of healthy gut bacteria, through early exposure to microbes, infections and parasites, along with exposure to allergens through early infant feeding are believed to play a role.

“We think it is all tied together: your genetic risk; what bugs you’re carrying; and then what you do with your diet and sunlight exposure, in relation to vitamin D; and allergen exposure, in terms of early diet. It’s all about training your gut through these critical areas.”

Allen’s colleague, Associate Professor Mimi Tang has looked at links between exposure to bacteria and allergic illness in early life. In one study, she found infants exposed to a wide variety of microbial bacteria in the first seven days of life were less likely to have eczema when they were 12 months old.

“This research suggests that altering the mix and amount of bacteria in our guts in early life could be an effective approach to the prevention of eczema, especially for those with an increased risk of developing allergic disease,” Tang says.

Before birth, a baby’s gut is sterile. But during their first few days of life they develop essential gut bacteria. A number of factors affect this process including whether a baby was delivered vaginally or by Caesarean; if they were breastfed or fed on formula; what contact they had with parents, siblings and hospital staff; and whether they were given antibiotics.

While Tang’s not suggesting parents put newborn babies in the dirt to play, in her view allowing young children and older babies to play around in the dirt is probably not a bad thing.

Evidence has also found factors, such as having older siblings and pets, help reduce the risk of developing allergies.

Allen agrees: “We have evidence that dog ownership and a large family protect from egg allergies, and certainly also know it is something to do with the modern [urban] lifestyle as people who live in the country are less likely to have food allergies.”

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Breastfeeding, solids and allergies

Feeding habits in the first year of life may also play a role in the development of allergic disease. Allen says some research suggests women should breastfeed for the first four months and continue to do so while introducing solid foods.

While some studies have suggested breastfeeding causes allergies, Allen says this is not really the case.

“Families with a history of allergies are more likely to breastfeed longer and their children are more likely to have allergies, but this is because of the family history, not the breastfeeding.”

Previously, some allergy experts recommended mothers feed babies only breast milk and no solid food for the first six months to reduce the child’s allergy risk. But evidence hasn’t backed this view either.

In fact, there’s some suggestion that there is a critical window around four to six months when it’s best to introduce foods, while continuing to breastfeed.

Allen’s research has found children who first eat egg during this ‘window’ are less likely to develop an allergy, whereas children first given egg after 12 months are at greater risk.

As for choosing to delay the introduction of certain foods known to cause allergies, such as eggs, peanuts, cow’s milk or fish, it actually may even increase the risk of them developing.

“There are now suggestions across the field of allergy research that allergen introduction is important to help induce and maintain tolerance [to certain allergenic foods],” Allen says.

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#Vitamin D is crucial for children's good health and development. Read on to find out how much vitamin D your child needs which sources are t

8 Ingredients To A Healthy Heart

While it’s easy to get caught up in the aesthetic component of creating a good workout and nutritional program, you really must not overlook the importance of exercise and healthy eating when it comes to maintaining good health. Even more important is ensuring you have a healthy heart because cardiovascular disease is rising at an increasing pace.

While there are certain factors you simply cannot control, such as a genetic predisposition to heart disease, there are some you can and should control. The sooner you start taking measures to prevent heart disease, the better you’ll fair later in life.

That being said, here are the top ingredients you need to keep your ticker working the way it should, as we take a look at the eight ingredients to a healthy heart.

1- Cut back on red meat

If you are a big red meat eater, you may want to rethink your choices. While some

red meat

in your diet is beneficial to ensure you are getting enough iron and protein, limit yourself to consuming it two or three times a week, and make sure when you do eat it you only eat lean sources.

For the remaining days, get your protein from sources like fish (especially fish rich in omega-3 fatty acids), poultry, beans, and low-fat dairy products.

2- Up your consumption of dark-colored fruits and vegetablesIt cannot be stated enough: A diet that is loaded with

fruits and vegetables

is going to be your single best protection when it comes to fighting off disease.

When making your selections, always go for the ones that are deepest in color as they will most often contain the higher concentration of antioxidants, which are critical in preventing cancer.

3- Control your insulin levelsOne of the best ways to prevent large spikes in

insulin levels

followed by rapid crashes is to omit all the “white” grain-type of foods from your diet. Rather, focus on products that come straight from the ground and are the least processed as possible. Potatoes, dry oats, brown rice, and quinoa sprouts are all better choices than white bread, pasta and dry, cold cereal.

4- Make your own mealsRather than relying on eating out all the time or purchasing ready-to-eat meals, do your own

home cooking

. This allows you to really control what goes into your dishes so you can be sure you are using nothing but the best ingredients.

Furthermore, consider avoiding store-bought salad dressings as these are often very high in saturated fat and calories. Instead, make your own by combining heart-healthy olive oil with your choice of balsamic vinegar, a small amount of wine, soy sauce and any variety of spices you prefer. Spices are another thing to watch out for to maintain an healthy heart as often these contain a high salt content. Try out some of the salt replacement spices that are out on the market today like Mrs. Dash, for example.

These ingredients to a healthy heart will keep you in top-notch health…

5- Up your soluble fiber contentIf you take the step in point three you should already be increasing your

soluble fiber

content, but make sure you make an even further concentrated effort to do so. Beans are a terrific source of soluble fiber, as is oat bran, barley and non-sweetened oatmeal.

Do take note, though, that you should avoid using processed fiber, especially if you have traditionally been eating a low-fiber diet for a long period of time. These are not the healthiest products to be putting in your body in comparison to real food, so try your best to get your fiber from natural sources. These natural sources will also provide you with so many other nutrients that you would be missing out on if you chose to take a processed fiber. 

6- Reduce your cheese intakeOne major culprit when it comes to the rising increase in saturated fat intake is cheese. Unfortunately, unless you are consuming low-fat cheese products, this dietary choice is not going to work with you in your effort to help reduce heart disease. With today’s increase in restaurant eating and the fact that many meals come with

cheese

either baked into the dish or sprinkled on top, consumption is increasing. Try as hard as you can to eliminate cheese from your diet. While it is a good source of protein and calcium, there are many other heart-healthy methods that meet these requirements with more nutritionally smart options.

7- Drink in moderationWhile you don’t necessarily have to remove alcohol from your diet to protect yourself against heart disease, you definitely do need to keep it within moderation. Those who drink in moderation actually tend to show decreased rates of heart disease, especially when wine is the beverage of choice. Moderation here would be classified as one drink a day for women or two drinks a day for men.

Also, keep an eye out for your caffeine consumption, as too much of this can also be problematic for your heart. Since caffeine does act as a central nervous system stimulant, it will put additional stress on the heart.

8- Do intense exerciseOn the exercise side of things, being in good

cardiovascular

shape plays a large role in helping to ward off heart disease and maintaining a healthy heart. When it comes to this cardiovascular conditioning, however, you will reap the most benefits from intense short-duration physical activities, such as

running

sprints.

A good way to tell how at risk you are is to perform an intense activity, slow down and see how long it takes for your heart to return to normal. The longer it takes, the greater your risk (as this is associated with not being in good shape).

The more often you sprint, the better your body will adjust to returning to its baseline heart rate after the exercise. Aim to perform 20- to 30-second bursts with 1- to 2-minute rest periods in between, repeated 6 to 12 times at least twice a week.
If you are not currently in the shape to do such a workout, work on building your cardiovascular base through more moderate sessions first, then promptly move to this when you are ready.

keeping a healthy heart

Keep these eight factors for a healthy heart in mind as you go about your day. Your lifestyle choices really do affect your overall health, both now and in the long-term, so being smart and thinking things through health-wise really does pay off in the end.

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The Best Salad for High Blood Pressure

High blood pressure puts you at risk for developing heart disease as well as other serious health conditions including kidney disease, memory loss, vision impairment, angina and fluid in your lungs. Losing weight, reducing sodium in your diet and adding potassium and fiber can help lower your blood pressure. Salads provide a low-calorie way to enrich your diet with potassium and fiber.

Less Salt, More Potassium and Fiber

The “best” salad for high blood pressure remains subject to your taste preferences, but should include high-potassium and fiber-rich fruits and vegetables such as artichokes, sweet potatoes, spinach, mushrooms, berries, citrus fruits, fruits with edible skins or seeds, baked potatoes with skins attached, nuts and seeds. Avoid prepared dressings that may contain too much sodium or unhealthy fats. Instead of using salt, season your salads with pepper, basil, tarragon, cinnamon, mustard and other spices as well as onion and garlic. Men should include up to 38 g of fiber in their daily diets and women 25 g. All adults should aim to consume 4,700 mg of potassium daily.

Artichoke and Mushroom Salad

Fruits, vegetables, legumes and whole grains contain fiber, and many choices contain high amounts of potassium. You could make a salad that mixes artichoke hearts, mushrooms and green beans marinated in a garlic, mustard, olive oil and vinegar dressing. Season with tarragon. Artichokes contain 595 mg of potassium per 1 cup serving. Green beans contain 183 mg of potassium per 1 cup, and mushrooms contain 220 mg of potassium per 1 cup.

Fruit Salad

Make a fruit salad in a yogurt dressing. Non-fat yogurt contains 579 mg of potassium per 1 c. serving. Choose among high-potassium fruits like dates, raisins, canned apricots, banana, blackberries, cantaloupe and papaya. Other fruits with more modest amounts of potassium but high in fiber include raspberries, pear with skin and oranges.

Vegetable and Bean Salads

Sweet potatoes and baked potatoes with skins contain a lot of potassium – 694 mg and 619 respectively. You could make a potato salad using one or both types of potatoes. Add broccoli and carrots. Make a southwestern salad with black beans, corn, avocado and tomato. Kidney, lima, pinto and white beans also contain high amounts of fiber and potassium. A bean salad with chickpeas, celery and onions.

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6 Little-Known Signs You Might Be Vitamin D Deficient (#5 Will Surprise You)

It’s an exceptionally cold winter in the Northern Hemisphere, so with sunlight at a premium, it’s a good time to stop and think if you’re getting enough Vitamin D.

There is no doubt that Vitamin D is crucial for bone health – it doubles as a hormone, and regulates calcium and phosphorous in the bone remodeling process.

It’s a crucial component in preventing fracture, and not surprisingly, a recent study has shown that half of older adults who have sustained a hip fracture had low serum Vitamin D levels.1

Vitamin D is also involved in many other important body processes, including reduction of inflammation, cell growth, and immune and neuromuscular function.

Now let’s take a look at six little-known signs that could mean you are Vitamin D deficient.

1. Chronic Pain And Muscle Weakness

This may sound quite drastic, but it can actually be very subtle, especially in the beginning. With Vitamin D levels registering extremely low among those with chronic pain and fatigue, and symptoms being relieved when Vitamin D is given, doctors are beginning to take notice.

Since Vitamin D is a hormone as well, receptors for it are located all over the body, including the muscles and brain.

Actually, muscle weakness as a result of Vitamin D deficiency makes perfect sense. You see, Vitamin D enters muscle cells when it is metabolized, enhancing muscle contraction, which is vital for, among other things,preventing falls and engaging in bone-building exercise.

So nonspecific pain and weakness may in fact be your body’s cry for more of this important vitamin.

2. Magnesium Deficiency

Magnesium deficiency is, unfortunately, fairly common. It is not so much a symptom of Vitamin D deficiency insomuch as the two affect each other. As Vitamin D is being metabolized in the body, magnesium regulates enzymatic activity that affects Vitamin D uptake.

So if you are not getting enough magnesium, your Vitamin D levels will also suffer.

3. Impaired/Low Immunity

Do you find yourself catching “every cold that comes along”? It might be lack of Vitamin D.

As I mentioned earlier, Vitamin D receptors are found all over the body, including the immune cells. A 2006 study confirms the theory that Vitamin D deficiency is part of the seasonal nature of flu outbreaks – less sunlight means less Vitamin D, which leads to lower immunity and more flu. ²

The research suggests that Vitamin D may be most effective as a flu preventative. A 2010 Japanese study found that flu incidence did indeed decrease when schoolchildren were given Vitamin D3 supplements through the winter.

The study concludes that:

“Vitamin D(3) supplementation during the winter may reduce the incidence of influenza A, especially in specific subgroups of schoolchildren.” ³

A 2012 study found low levels of Vitamin D in those with autoimmune disease, and noted in their conclusion that:

“Cells of the immune system are capable of synthesizing and responding to vitamin D.” ⁴

In addition to Vitamin D supplementation, regular exercise also boosts immune function. Wintertime tends to promote a more indoor, sedentary lifestyle that is low in Vitamin D, so it makes sense to add exercise in with your immune-boosting efforts this winter.

4. High Blood Pressure

High blood pressure may indicate that your Vitamin D levels are low.

Through a complex enzymatic process, your body forms a peptide that is able to increase blood pressure via artery constriction and retaining water and sodium. Vitamin D suppresses this enzymatic process so it does not activate inappropriately, thereby causing high blood pressure.

A meta-analiysis from 2011 clearly showed an inverse relationship between Vitamin D levels in the blood and hypertension.5 In other words, the lower the Vitamin D, the higher the blood pressure.

5. Feeling Sad

Sadness and depression can become worse in the winter, and low levels of sunlight (and subsequently low Vitamin D levels) play a significant role in this cycle.

A study analyzed the effects of Vitamin D3 supplementation on participants during the winter months, and the researchers concluded that:

“…vitamin D3 significantly enhanced positive affect and there was some evidence of a reduction in negative affect.” ⁶

Interestingly, when Vitamin D3 supplements were compared to anti-depressants in a 2014 study, the positive effect of Vitamin D3 on mood was comparable to the effects of the anti-depressants. ⁷

6. Being 50 Or Older Affects Your Vitamin D Metabolism

As we age, liver and kidney function tend to decline if not given special attention. The conversion of sunlight to Vitamin D involves both the kidneys and the liver, which are vital for synthesizing Vitamin absorbed in the skin into bioavailable, metabolically active Vitamin D3.

So if your liver and kidneys are not functioning well, your Vitamin D levels (and your bone health) will be compromised.

How Much Vitamin D Is Enough?

When determining the optimal amount of Vitamin D and when sunlight is not an option, the dosage should be 2000 IU daily of oral Vitamin D3.

In previous posts, I recommended starting Vitamin D supplementation with the lowest possible dose based on the “Adequate Intake” guideline of 600 IU, and then increasing your intake as needed based on serum tests. Serum concentration of 25(OH)D is the best indicator of vitamin D levels, since it reflects the vitamin D produced from the sun and from supplements and food.

Blood levels between 40 and 70 ng/mL are associated with decreased risk of disease and healthier immunity, so those are the levels you should aim to get. However, given the importance of Vitamin D on so many body systems, 2000 IU is the ideal daily D3 dosage, especially in cold and dark winters.

A note on sunlight – you can’t overdose on Vitamin D if you get it from sun, so if there is any possible way to get your skin exposed to sunlight during the winter months, I highly recommend that you do. It’s simply the best way to get the Vitamin D you need. But if not, oral doses of Vitamin D3 (cholecalciferol) are a more bioavailable form than straight Vitamin D.

When It Comes To Supplements, The Save Our Bones Program Leaves No Stone Unturned

Chapter 10 of the Save Our Bones Program goes into detail about the function (both for bone health and general health) and recommended dosage of each Foundation Supplement, from B-complex vitamins to zinc.

You see, your bones need specific nutrients to reverse bone loss and for optimal health, so the Program leaves no stone unturned when it comes to key supplements and how much is needed of each.

Everything in the Save Our Bones Program is backed by dozens of scientific studies, and the research continues to confirm the accuracy of its approach. You can rest assured that when you follow the Program, you are following scientific, factual, cutting-edge information that has been proven to rejuvenate bones.

And the best part is, no expensive drugs (with dangerous side effects) are necessary! The Save Our Bones Program is nutrition-based.

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