Good night's sleep 'protects heart'

Seven or more hours' sleep a night boosts the benefits to the heart of a healthy lifestyle, research suggests.

According to a large study, traditional advice on exercise, diet, drinking and smoking reduced deaths from heart disease or stroke, but even more lives were saved by also having enough sleep.

Advice on getting enough sleep could have a substantial impact on public health, say European researchers.

In theory, many heart and stroke deaths could be prevented or postponed.

A team in the Netherlands tracked heart disease and strokes in more than 14,000 men and women for more than a decade.

By the end of the study, about 600 individuals had suffered heart disease or stroke, and 129 died.

The study found that deaths were less likely in people who followed all four positive lifestyle recommendations - taking exercise, eating a healthy diet, drinking alcohol in moderation, and not smoking.

Observing all four behaviours was associated with a 57% lower risk of cardiovascular disease and a 67% lower risk of dying from stroke or heart disease, they say.

But when sufficient sleep - seven or more hours a night - was added to the other four lifestyle factors, the beneficial effect was amplified - resulting in a 65% lower risk of cardiovascular disease and an 83% lower risk of death from cardiovascular disease.

The researchers say other studies have shown a link between poor sleep and cardiovascular disease, but this is the first to look at whether sleep - added to the other four healthy lifestyle recommendations - can further reduce risk.

"If all participants adhered to all five healthy lifestyle factors, 36% of composite cardiovascular disease [heart disease or stroke] and 57% of fatal cardiovascular disease could theoretically be prevented or postponed," say the researchers, from the National Institute for Public Health and the Environment, Bilthoven, and Wageningen University.

"The public health impact of sufficient sleep duration, in addition to the traditional healthy lifestyle factors, could be substantial."

Commenting on the work, published in the European Journal of Preventive Cardiology, Prof Grethe S Tell, of the University of Bergen, Norway, said the benefits of sleep should be considered by public health experts and parents alike.

"The main message of the study is that we need to consider sleep as an important factor for health," she told BBC News.

"From a public health point of view we should encourage people to get enough sleep and like all other healthy lifestyle factors this needs to be taught at home."

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Foods to Avoid With Osteoporosis

Consuming adequate amounts of calcium-rich foods and getting vitamin D from sunshine or diet is necessary for bone health, but just as important is avoiding or limiting certain food substances that can harm bones. Some harm bones by replacing more nutritious foods in the diet and others, especially when consumed in excess, cause calcium to be leached from the bones.

Excess Animal Protein
According to the National Institutes of Health, the recommended daily allowance for protein for men is 56 grams and for women 46 grams. "The Cornell University Chronicle" says typical Western diets contain nearly twice that much protein, most of it from animal sources. Excess animal protein leaches calcium from bones. Studies show that countries in which people eat primarily a plant-based diet have lower rates of osteoporosis and fractures than do countries in which people eat diets high in animal protein. Adequate amounts of both calcium and protein can be gotten in a plant-based diet, so reducing or eliminating the intake of protein from animal sources may be advisable for people with osteoporosis.

Excess Salt
According to the Colorado State University Extension, the recommended daily allowance of sodium is 2,300 mg which is approximately one teaspoon of salt from all sources, including the sodium already present in convenience foods. On average, Americans consume between 2,300 mg to 4,700 mg. Consumption of excess salt in foods is detrimental to the body in many ways, including bone health because excess sodium causes calcium to be excreted by the kidneys.

Soft Drinks
According to the University of Maryland Medical Center, calcium is the most abundant mineral in the body, followed by phosphorus. The two must remain in balance for bone health. The recommended daily allowance of phosphorus for adults is 700 mg, but people eating a typical Western diet often take in an excess due to heavy consumption of meat, poultry and carbonated drinks. For example, one serving of cola can contain as much as 500 mg of phosphorus. In order to maintain balance, the body pulls calcium from the bones which can lead to loss of bone mass. Reducing or eliminating consumption of soft drinks is important in preserving bone density for people with osteoporosis.

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Gastric bypass surgery may lower diabetes risks, but also carries dangers

Gastric surgery may not only help people combat obesity: Evidence shows it can also help reduce diabetes risk factors.

A new University of Minnesota study published in JAMA on June 5 reveals that mild to moderately obese patients with Type 2 diabetes had more improvements in their blood glucose, cholesterol and blood pressure after they underwent gastric bypass surgery, than patients who made lifestyle changes with medical counseling.

About 35.7 percent of the U.S. adult population is obese, according to the Centers for Disease Control and Prevention. Obesity has been linked to heart disease, stroke, Type 2 diabetes, some cancers and some of the leading causes of preventable death.

About 25.8 million people have diabetes in the U.S. as of 2010, the NIH reports. The vast majority of those people have Type 2 diabetes, which is when the body does not produce enough insulin or the cells do not use the insulin. Insulin is produced by the pancreas and is required for a process in which the body wants to use energy from glucose, or broken down sugars and starches obtained from food.

The best treatment for Type 2 diabetes is weight loss, but controlling glucose levels, blood pressure and cholesterol are important as well, the study authors noted. However, the optimal way to manage all those factors remains unknown.

Researchers looked at 120 participants who had a hemoglobin A1c (HbA1c) level of 8.0 percent or higher, body mass index (BMI) between 30.0 and 39.9 signifying they were obese, a C peptide level of more than 1.0 ng/mL, and Type 2 diabetes for at least six months.

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9 loại thực phẩm không làm tăng cholesterol (phần cuối)

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