Category: Blog

What’s an Added Sugar?

Posted on Updated on by Cat Bart

Total sugars include sugars found naturally in foods plus added sugars which are sugars added during processing of the food. There is no Daily Value (DV) for total sugars because there is no recommended limit on the total amount of sugar a person should eat in a day. However, the DV for added sugars is 50 grams per day for a 2,000-calorie diet.

Added sugars are found in a variety of foods including beverages, baked goods, desserts, and even “healthy” foods like granola bars and yogurt. Consuming too many added sugars may make it difficult to obtain other nutrients and still stay within caloric limits. The Nutrition Facts label includes the amount of added sugars per serving of food.

 

Check out this label from a container of strawberry yogurt:

 

This label indicates that 16 of the 22 grams of total sugar are added sugars. That is 32% of the recommended daily consumption of added sugars!

Here’s a general guide provided by the FDA:

  • 5% DV or lessis a LOW source of added sugars

  • 20% DV or moreis a HIGH source of added sugars 1

Consuming too much added sugar can lead to weight gain, tooth decay, and other health problems.

  • Drinking just one regular cola per day increases the risk of Diabetes Type 2 by 26%.2

  • In one study, men who consumed on average of one can of a sugary beverage per day had a 20% higher risk of heart attack.3

  • In another study, women who consumed more than two servings of a sugary beverage each day had a 40% higher risk of heart attack or death from heart disease than women who rarely drank those beverages.4

 

For more information about added sugar and FDA Nutrition Facts https://www.fda.gov/food/new-nutrition-facts-label/added-sugars-new-nutrition-facts-label

 

For more information on health consequences of added sugars https://www.hsph.harvard.edu/nutritionsource/healthy-drinks/sugary-drinks/

  

 

  1. Nutrition, C. F. F. S. a. A. (2022). Added sugars on the new Nutrition Facts label. S. Food and Drug Administration. https://www.fda.gov/food/new-nutrition-facts-label/added-sugars-new-nutrition-facts-label

  2. Malik, V., Popkin, B. M., Bray, G. A., Després, J., Willett, W. C., & Hu, F. B. (2010). Sugar-Sweetened beverages and risk of metabolic syndrome and type 2 diabetes. Diabetes Care, 33(11), 2477–2483.

  3. De Koning L, Malik VS, Kellogg MD, Rimm EB, Willett WC, Hu FB. Sweetened beverage consumption, incident coronary heart disease, and biomarkers of risk in men. Circulation. 2012 Apr 10; 125(14):1735-41.

  4. Fung TT, Malik V, Rexrode KM, Manson JE, Willett WC, Hu FB. Sweetened beverage consumption and risk of coronary heart disease in women. The American journal of clinical nutrition. 2009 Feb 11; 89(4):1037-42

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Immune Health

Posted on Updated on by Cat Bart

MAINTAINING A HEALTHY IMMUNE SYSTEM

 

Our immune system consists of a network of cells, tissues, and organs all working together to protect us from pathogens – things like bacteria, viruses, and even fungi. Specialized cells produce antibodies that can kill pathogens, and other types of cells destroy cells that have been infected by a pathogen.

In addition, memory cells are generated that provide long-term immunity. That means that if we are infected a second time by the same pathogen, the immune response is much faster, and we may not even get sick.

Inflammation and fever are also part of our immune response. Both help to destroy and eliminate pathogens. However, chronic inflammation or a fever that is too high can be harmful.

Maintaining a healthy immune system is crucial for disease prevention and a speedy recovery from illness. Prioritizing immune health is an investment in our long-term health.

Tips for strengthening and maintaining a healthy immune system

  • Consume a diet that includes plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats – Healthy fats are monounsaturated or polyunsaturated fats found in vegetable oils, certain fish, nuts, avocados and other foods. These fats not only reduce the chance of heart disease and stroke but also may reduce chronic inflammation. A balanced diet assures that you are getting all the needed nutrients. A healthy immune system depends on adequate amounts of amino acids, carbohydrates, vitamins and minerals.

  • Exercise regularly – According to the CDC, adults need 150 minutes of moderate-intensity physical activity and 2 days of muscle strengthening activity each week. Exercise enhances the activity of immune cells, improves sleep, and decreases the risk of heart disease, diabetes, and other chronic diseases that can decrease antibody function and increase chronic inflammation. In addition, exercise decreases stress. Stress produces cortisol, a hormone, which leads to chronic inflammation.

  • Get adequate sleep – Aim for 7-9 hours per night for adults. Adequate sleep enhances immune cell function and increases certain chemicals that fight infection.

  • Stay up to date on all recommended vaccines – Vaccines help our bodies produce antibodies.

  • Practice good hand hygiene – Wash your hands frequently with soap and water for at least 20 seconds, especially before eating and after using the restroom.

  • Avoid tobacco – Smoking leads to decreases in immune cell function, increases inflammation that leads to destruction of tissues, and increases the likelihood of development of pneumonia and other respiratory diseases.

  • Limit alcohol – Alcohol damages cells that line the gastrointestinal tract which alters the normal barrier and allows microorganisms into the underlying tissues and bloodstream. It also damages various immune cells within the gut, limiting their function. Plus, heavy drinkers have lower levels of certain antibodies.

 

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Medications to Aid in Smoking Cessation

Posted on Updated on by Cat Bart

GETTING HELP TO QUIT SMOKING

There are seven FDA approved medications designed to aid in smoking cessation. These medicines use distinct mechanisms of action, and all of them have been proven to be both safe and effective for adult smokers.

The range of smoking cessation medications includes nicotine replacement therapies, such as the nicotine patch, lozenge, gum, oral inhaler, and nasal spray, along with prescription pill medications like varenicline and bupropion SR. Talk to your healthcare provider about which strategy will work best for you. If you are pregnant, check with your physician before starting any cessation program.

NICOTINE PATCHES come in several shapes and strengths. Just put one on in the morning and leave it all day. It will release a steady dose of nicotine to help with withdrawal symptoms. You can combine the patch with nicotine gum or lozenges to manage cravings.

NICOTINE LOZENGES come in different doses and look like hard candies. They are placed in the mouth between the gums and cheeks and can be used every 1-2 hours to control withdrawal symptoms.

NICOTINE GUM also comes in different strengths and is meant to be chewed a few times and then placed between your cheek and teeth. The nicotine is then absorbed through the mouth to help with withdrawal symptoms.

A NICOTINE ORAL INHALER, a plastic tube shaped like a fat cigarette, is meant to be puffed frequently using shallow puffs throughout the day. Like other nicotine products it is meant to control cravings, and most of the nicotine is absorbed in the throat, not reaching the lungs. You will likely need a prescription for this product.

NICOTINE NASAL SPRAY requires a prescription and is used throughout the day to control withdrawal symptoms. Generally, it is reserved for those with a severe nicotine addiction.

VARENICLINE, a pill with no nicotine, requires a prescription. The medication works by binding to nicotine receptors in the brain, blocking the mechanism for the reward (“high”) experienced with smoking.

BUPROPION SR is a prescription medication (a pill) that does not contain nicotine. It increases the ability of patients to abstain from smoking by lessening the effects of nicotine withdrawal.

For best results, these medicines should be used with a program that provides support like 1-800-quit-now. Check with your healthcare provider for a program that is right for you.

What about e-cigarettes or similar products? Research has not shown that these are effective in smoking cessation, and none are FDA approved for that purpose.

Some people quit without medications, but they usually develop worse cravings and withdrawal symptoms than those who use medicines. If you smoke more than a half pack a day, you are less likely to succeed without a medication aide.

For more information

Center for Disease Control Quit Now Campaign
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Basic Facts About Lung Cancer

Posted on Updated on by Cat Bart

Lung Cancer begins in the lungs but may spread to the lymph nodes and other organs. Lung cancer is usually divided into two primary types: small cell and non-small cell cancer. The more common cancer type is non-small cell and includes adenocarcinoma and squamous cell carcinoma.

Cigarette smoking is the number one risk factor for lung cancer and is linked to 80-90% of lung cancer deaths. Use of cigars and pipes also increases the risk. Tobacco smoke contains more than 7,000 chemicals of which 70 are known to cause cancer in people or animals. Individuals who smoke have a 15-30 times higher chance of developing lung cancer.

Radon, a naturally occurring gas that forms in rocks, soil, and water, is the 2nd leading cause of lung cancer in the U.S. Up to 1 out of every 15 homes in the United States has high radon levels, and radon exposure is estimated to cause about 21,000 lung cancer deaths each year. Radon testing kits are available and can determine if your home has increased levels of the gas.

Other risk factors for developing lung cancer include exposure to substances like asbestos, diesel exhaust or other pollutants. Breathing secondhand smoke, a personal history of another cancer or a family history of lung cancer may also increase the risk of developing lung cancer.

In the U.S. around 10-20% of lung cancer diagnoses happen in people who have never smoked or who smoked fewer than 100 cigarettes in their lifetime.

Some of the symptoms of lung cancer are coughing, chest pain, shortness of breath, wheezing, coughing up blood, fatigue, and weight loss. Anyone with these symptoms should discuss them with their physician.

Certain individuals with no symptoms should have a screening test for lung cancer. Since lung cancer may spread early, it is important to catch it early when treatment is more effective.

The U.S. Preventative Task Force recommends yearly lung cancer screening for people who

  • Have a 20 pack-year or more smoking history, and

  • Smoke now or have quit within the past 15 years, and

  • Are between 50 and 80 years old.

A pack-year of smoking is calculated by multiplying the number of packs smoked per day by the number of years of smoking.

The recommended screening test is called a low-dose CT scan. Since screening involves some radiation and may carry the risk of over-diagnosis (a false positive), screening is only recommended for those who have a high risk of developing lung cancer based on their smoking history and age.

The best prevention for lung cancer is to stop smoking. Not only will this decrease your risk of cancer, but it will lower the risk of lung cancer for those around you by stopping their inhalation of second hand smoke.

For more information:

https://www.cdc.gov/cancer/lung/index.htm

https://www.cancer.org/cancer/types/lung-cancer.html

 

https://www.lung.org/

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Know Your Numbers: BP, Glucose, Cholesterol

Posted on Updated on by Cat Bart

According to the World Health Organization, 80% of premature heart attacks and strokes are preventable by modifying risk factors like hypertension, diabetes, high cholesterol, and smoking.

 

“Nearly half of American adults have high blood pressure, or hypertension. High blood pressure is a leading cause of stroke and the most significant controllable risk factor.”
-American Stroke Association

 

  1. Emerging Risk Factors Collaboration. (2010). Diabetes mellitus, fasting blood glucose concentration, and risk of vascular disease: a collaborative meta-analysis of 102 prospective studies. Lancet, 375, 2215–2222.

  2. Grundy, S. M., Stone, N. J., Bailey, A. L., Beam, C., Birtcher, K. K., Blumenthal, R. S., et al. (2019). 2018 AHA/ACC/AACVPR/AAPA/ABC/ACPM/ADA/AGS/APhA/ASPC/NLA/PCNA guideline on the management of blood cholesterol: a report of the American College of Cardiology/American Heart Association Task Force on Clinical Practice Guidelines. Circulation, 139(25), e1082–e1143.

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Hypertension

Posted on Updated on by Cat Bart

High blood pressure (HBP) or hypertension is when the force of the blood on your artery walls is consistently too high. High blood pressure is often called the “silent killer” because there may be no symptoms until a complication such as a stroke occurs. The increased pressure of the blood creates more work for the heart and can lead to heart failure, and over time the pressure on the artery walls will damage the walls creating areas where cholesterol and other lipids can accumulate (a plaque). This condition is known as atherosclerosis and is a risk factor for heart attack and stroke.

A blood pressure measurement consists of a systolic (top) number and a diastolic (bottom) number. The systolic pressure correlates to the force that blood is pumped out of the heart. The diastolic pressure reflects the force of recoil of the larger arteries after they have expanded as the blood flows through them.

 

The American College of Cardiology/American Heart Association Guideline for the Prevention, Detection, Evaluation, and Management of High Blood Pressure in Adults (2017 Guideline)

For more information on these guidelines go to https://www.acc.org/Latest-in-Cardiology/ten-points-to-remember/2017/11/09/11/41/2017-Guideline-for-High-Blood-Pressure-in-Adults

 Several health risks are associated with hypertension

 

  1. Heart Disease: Hypertension puts strain on the heart, increasing the risk of conditions like coronary artery disease, heart attacks, and heart failure.

  2. Stroke: High blood pressure can damage blood vessels and increase the risk of stroke by causing blood vessels to rupture or leading to blood clots.

  3. Kidney Damage: Uncontrolled hypertension can damage the blood vessels in the kidneys, reducing their ability to filter waste and leading to kidney disease.

  4. Vision Problems: High blood pressure can damage the blood vessels in the eyes, potentially causing vision impairment or even blindness.

  5. Aneurysms: Hypertension weakens the walls of blood vessels, increasing the risk of developing aneurysms—bulges in blood vessels that can rupture and lead to life-threatening bleeding.

  6. Peripheral Artery Disease: Narrowed arteries due to hypertension can reduce blood flow to the limbs, leading to pain, numbness, and in severe cases, tissue damage or amputation.

  7. Cognitive Decline: Chronic high blood pressure may contribute to cognitive decline and an increased risk of dementia and Alzheimer’s disease.

  8. Metabolic Syndrome: Hypertension often occurs alongside other risk factors like obesity, high blood sugar, and abnormal cholesterol levels, collectively known as metabolic syndrome, which increases the risk of heart disease and diabetes.

 The CDC recommends several strategies to prevent high blood pressure:

  1. Healthy Eating

  2. Maintain a Healthy Weight

  3. Stay Active

  4. Limit Sodium Intake

  5. Moderate Alcohol

  6. Quit Smoking

  7. Manage Stress

  8. Limit Caffeine

  9. Regular Check of BP

  10. Take All Prescribed Medications

For more information on hypertension (high blood pressure) go to https://www.heart.org/en/health-topics/high-blood-pressure

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Women and Heart Disease

Posted on Updated on by Cat Bart

It’s just a little indigestion; it can’t be a heart attack!

 The most common cause of death in the U.S. for both men and women is heart disease.

In fact, according to the American Heart Association, cardiovascular disease kills more women than all cancers combined. Despite these statistics, many women don’t recognize symptoms and, consequently, do not seek immediate treatment for a heart attack, also known as a myocardial infarction.

The most common symptom for both men and women during a heart attack is chest pain or pressure. However, women often experience more subtle symptoms, with or without chest pain, such as extreme fatigue, dizziness, neck or jaw pain, upper abdominal pain or pressure, or shortness of breath.

Because the symptoms are frequently attributed to other causes by both women and healthcare professionals, vital time is lost in diagnosing and treating a heart attack.

Women share many of the same risk factors for heart disease as men like hypertension, diabetes, smoking, high LDL cholesterol, family history and excess weight.

Additionally, women may have additional risk factors:

  • Hypertension during pregnancy (pre-eclampsia)

  • Gestational diabetes

  • Hormonal birth control

  • Polycystic ovary disease

In addition, the onset of menopause increases a woman’s risk of a heart attack.

The good news is that according to the American Heart Association, 80% of cardiovascular events in everyone can be prevented by lifestyle changes such as eating a healthy diet, controlling blood pressure and blood sugar, staying active, and quitting smoking.

 Stay vigilant, modify risk factors as much as you can, watch for the subtle warning signs of a heart attack, and seek treatment immediately.

 

 For more information on heart disease in women go to https://www.goredforwomen.org/en/

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Brain Health and Dementia

Posted on Updated on by Cat Bart

Dementia is a general term for loss of memory and/or difficulty with language, problem-solving, and other thinking abilities that are severe enough to interfere with daily life.

 What is normal?

  • Able to function independently despite occasional memory lapses

  • Able to recall and describe incidents of forgetfulness

  • May pause to remember directions but doesn’t get lost in familiar places

  • Occasional difficulty finding the right word, but no trouble holding a conversation

  • Judgment and decision-making ability same as always

 Mild Cognitive Impairment is sometimes used to describe memory loss that is beyond normal for a person’s age but not significant enough for a diagnosis of dementia.

 Is it Dementia?

  • Difficulty performing simple tasks or making decisions

  • Forgetting how to do things done many times before

  • Unable to recall where memory lapses caused specific problems

  • Gets lost or disoriented in familiar places; Unable to follow directions

  • Words frequently forgotten, misused, or garbled. Repeats phrases or stories in same conversation

  • May show poor judgment or behave in socially inappropriate ways

Any memory loss or change in behavior or cognition warrants a full medical evaluation.

Delirium is used to describe an episode of acute confusion. This has many causes including medications and infections. Individuals with dementia have an increased susceptibility to delirium.

TYPES OF DEMENTIA

Alzheimer’s Dementia

  • 60-80% of dementias

  • 6th leading cause of death in US, only 25% of people with Alzheimer’s have been diagnosed

  • Most people are older, but onset in the 40-50’s does occur

  • Initial symptoms may be difficulty with word finding and visuospatial skills, rather than memory loss

  • Medications are available to slow the progression of the disease, but there is no cure

  • There is no single test to diagnose Alzheimer’s

Vascular Dementia

(Vascular Cognitive Impairment)

  • 2nd leading cause of dementia

  • Caused by one or more strokes, or any disorder that causes decreased blood flow to the brain (For example, after a heart attack)

  • Symptoms vary, but may include focal neurological deficits (such as weakness on one side)

Diffuse Lewy Body Dementia

  • 3rd leading cause of dementia

  • Memory loss with initial early symptoms of sleep disturbances, visual hallucinations, Parkinson symptoms

Frontotemporal Dementia

  • 4th leading cause of dementia

  • Onset is younger than Alzheimer’s (40-60’s)

  • Prominent language difficulty with the memory loss

  • Other symptoms include personality changes, behavioral disturbances early in disease

There are several other causes of dementia and/or decreased cognition or change in mental status:  Parkinson’s Disease/other Parkinson syndromes, Normal Pressure Hydrocephalus, Huntington’s Disease, Multiple Sclerosis, Low Thyroid, B12 or B1 deficiency, subdural hematomas, Low/High levels of Sodium or Calcium, infections, hypoglycemia, Depression (Pseudodementia), and others.

Some people may have a mixed dementia (more than one cause).

HEALTHY BRAIN TIPS

  • Be Social – those with the most social interaction experience the least memory decline

  • Exercise – walking 6-9 miles per week reduces brain tissue loss in the elderly

  • Don’t Smoke – smoking increases risk of Vascular and Alzheimer’s dementias

  • Manage Stress – high cortisol (a stress hormone) levels impair memory formation

  • Get Quality Sleep – Sleep is necessary for memory consolidation (forming new memories)

  • Eat a good Diet – high in antioxidants and omega-3 fatty acids (leafy greens, fruits, fish)

  • Do Mental Workouts – play games, do crossword puzzles, word scrambles, learn a new skill

  • Avoid certain medications– Benadryl (diphenhydramine), oxybutynin, older antidepressants like Elavil (amitriptyline), pain medications, sedatives (Valium, etc.)

Impaired vision and hearing can cause dementia to appear worse than it is. Always encourage use of appropriate eyewear and hearing aids.

For more information check out these sites:

https://www.alz.org/

https://www.cdc.gov/aging/index.html

https://www.nia.nih.gov/health/topics/dementia

https://www.lbda.org/

 

https://www.theaftd.org/

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Concussion in Youth Sports

Posted on Updated on by Cat Bart

5 FACTS ABOUT CONCUSSION IN YOUTH SPORTS

 

  1. Most people with a concussion will have a normal head CT, MRI, or X-ray.

  2. You do not need to hit your head to sustain a concussion.

  3. You do not need to lose consciousness to have a concussion.

  4. About 15% or 2.5 million high school students report having had a concussion from sports or other recreational activity in the last 12 months. 6% reported 2 or more concussions.

  5. Because children’s brains are lighter and have less developed nerve cell coverings, they are more susceptible to concussions.

 

KNOW THE SIGNS AND SYMPTOMS OF A CONCUSSION

Signs

  • Appears dazed

  • Is confused about event

  • Answers questions slowly

  • Cannot recall events prior to or after the hit

  • May lose consciousness

  • Shows behavior or personality changes

  •  

Symptoms

  • Headache or “pressure” in head

  • Nausea or vomiting

  • Balance problems or dizziness

  • Blurry vision

  • Sensitivity to light or noise

  • Feeling sluggish, foggy, or groggy

  • Difficulty concentrating or remembering

  • Just not ‘feeling right” or “feeling down”

 

DANGER SIGNS OF A CONCUSSION

 

Seek immediate emergency medical attention if your athlete exhibits any of these signs or symptoms

 

  • One pupil larger than the other

  • Excessive drowsiness

  • Worsening headache

  • Slurred speech, numbness, weakness

  • Decreased coordination

  • Excessive vomiting

  • Seizures

  • Increased confusion, agitation

  • Loss of consciousness

 

CDC HEADS UP CONCUSSION ACTION PLAN

 

If an athlete suffers a concussion,

Step 1: Remove athlete from play

Step 2: Inform athlete’s parents or guardians

Step 3: Ensure athlete is evaluated by healthcare provider

Step 4: Ask for written instructions from healthcare provider concerning return to play

 

RETURN TO PLAY STEPS

 

After the athlete has been seen by a healthcare provider and has been given the go-ahead to return to play, these guidelines should be followed in addition to any specific written instructions from the provider.

Step 1:  Back to regular activities (school)

Step 2:  Light activity

Step 3:  Moderate activity

Step 4:  Heavy, non-contact activity

Step 5:  Practice & full contact

Step 6:  Competition

 

An athlete’s return to play is a stepwise process. It starts with 2-3 days of rest and is followed by regular activities. The athlete should spend at least 24 hours at each step. It may take days, weeks, or even months to complete the steps. If there is recurrence of concussion symptoms, the athlete should return to the previous step.

 

 

WHEN IN DOUBT, SIT THEM OUT

 

For more information on the CDC Heads Up guidelines

https://www.cdc.gov/headsup/index.html

 

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Healthy Habits for Kids

Posted on Updated on by Cat Bart

According to the USDA approximately 41% of U.S. children and adolescents are overweight or obese. This puts our youth at immediate risk for high blood pressure, high cholesterol, and glucose intolerance.

Chronic obesity increases the risk of cardiovascular disease and Type II Diabetes among other conditions.

Causes of childhood obesity are complex and multiple. Genetics and other health conditions can play a role, but there are opportunities for us as parents to help prevent and manage childhood obesity.

ENSURE ADEQUATE SLEEP

Too little sleep leads to eating more and being less active.

Sleep needs per 24 hour period

Infant       12-16 hours

Toddler  11-14 hours

Pre-school  10-13 hours

School age 9-12 hours

Teens        8-10 hours

 LEAN TIME OVER SCREEN TIME

  • Children 3-5 years of age should be active throughout the day. Older kids should have at least 60 minutes of physical activity per day.

  • Limit screen time to no more than 2 hours per day with no screen time for those under 2 years of age.

 ENCOURAGE HEALTHY EATING HABITS

 

  • Limit sugary drinks – choose water instead

  • Provide lots of vegetables, fruits, and whole grain foods

  • Choose lean meats

  • Limit sugars and saturated fats

  • Follow the MyPlate guidelines

LEARN MORE about MyPlate for kids here.

 

Remember that children learn by observing their parents. If parents exhibit healthy habits, their children are more likely to exhibit those behaviors as well.

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