A recent study published online in the June 25, 2014 issue of The Lancet: Diabetes and Endocrinology found a causal link between vitamin D deficiencies and the risk of hypertension (high blood pressure).
This large and very interesting study involved more than 140,000 individuals across Europe and North America. The researchers found that for every 10 percent increase in vitamin D levels, there was an 8 percent decrease in the risk of developing high blood pressure.
“The potential to prevent and reduce high blood pressure with vitamin D in place of more expensive medications is certainly something researchers can now usefully explore in greater depth,” said study leader Professor Elina Hypponen of the University of South Australia
Though additional research is needed, these findings suggest that Vitamin D supplementation could be effective in combating some cases of hypertension. Res-Q offers three health supplements with Vitamin D:
The US Food & Drug Administration (FDA) and the Environmental Protection Agency (EPA) have updated and released new seafood consumption guidelines for pregnant women, nursing women, and young children. After years of recommending a "maximum" amount of fish to eat weekly, the new recommendation proposes a "minimum" consumption level of two to three servings per week.
"For years, many women have limited or avoided eating fish during pregnancy or feeding fish to their young children, " said Stephen Ostroff, the FDA's acting chief scientist. "The information that's been developed over the past decade strongly demonstrates that the health benefits that accrue from the consumption of fish far outweigh any risk."
A recent sleep study found that children who took a 600-milligram omega-3 supplement every day slept nearly an hour longer and had fewer sleep disturbances. The study indicated that Omega-3 DHAs plays an important role in sleep.
The researchers from the University of Oxford in the United Kingdom, published the results in the March 2014 issue of the Journal of Sleep Research.
Although further research is needed to confirm a benefit for adults, anyone suffering from sleep problems should consider taking a Res-Q Omega-3 supplement. It's a simple, inexpensive and natural approach to sleep without side-effects or feeling groggy when you wake-up.
|Total Omega-3s (mg)||DHA (mg)||EPA (mg)|
|Res-Q 1250, 200 Softgels||750-850||300-325||390-425|
|Res-Q 1250, 17 Oz. Liquid||1400-1700||460-550||740-825|
|Res-Q Calamarine, 60 Softgels||700||500||125|
|Res-Q 1250+ Vit. D, 200 Softgels||750||440||260|
Statins, which are well-known and widely prescribed drugs used to lower cholesterol, have been the focus of much research on possible side effects. A recent study by medical researchers at the Oregon State University and published in the Journal of American Medical Association, links the use of statins by some people to reduced physical activity.
In Game 1 of the NBA finals, Miami Heat star LeBron James was taken out of the game with only four minutes left due to an intense leg cramp. Dehydration was probably the cause as temperatures in the AT&T arena soared to over 90 degrees during the game. The Spurs beat the Heat, 110-95.
Avoid muscle cramps:
Drink up - Stay hydrated with water and drinks that contain electrolytes.
Don't push it- Stop execising and give your muscles a rest as soon as you feel spasming.
Everyone needs to sleep. A good night’s sleep helps keep your mind and body healthy.
How much sleep do I need?
Most adults need 7 to 8 hours of sleep each night. If you are having trouble sleeping, make changes to your routine to get the sleep you need.
Kids need even more sleep than adults.
- Teens need at least 9 hours of sleep each night.
- School-aged children need at least 10 hours of sleep each night.
- Preschoolers sleep between 11 and 12 hours a day.
- Newborns sleep between 16 and 18 hours a day.
Why is getting enough sleep important?
Getting a good night’s sleep can have many benefits.
- You will be less likely to get sick.
- You will be more likely to stay at a healthy weight.
- You can lower your risk of high blood pressure and diabetes.
- You can boost your brainpower and your mood.
- You can think more clearly and do better in school and at work.
- You can make better decisions and avoid injuries. For example, sleepy drivers cause thousands of car crashes every year.
Does it matter when I sleep?
Yes. We have a natural cycle for when we feel tired and awake. Sunlight plays a big role in this cycle.
Our “biological clocks” are set to make us feel the most sleepy between midnight and 7 a.m. Our biological clocks also help us stay alert during the day, although many people have a sleepy period between 1 p.m. and 4 p.m.
When people have to work during the night, they can have trouble getting enough sleep during the day. People who travel to a different time zone can also have trouble sleeping.
Get sleep tips to help you:
Why can’t I fall asleep?
Many things can make it harder for you to sleep, including:
- Some medicines
- Caffeine (in chocolate, drinks like coffee, and in some medicines)
- Untreated sleep disorders, like sleep apnea or insomnia
If you are having trouble sleeping, make changes to your routine to get the sleep you need. For example, try to:
- Follow a regular sleep schedule
- Stay away from caffeine in the afternoon
- Take a hot bath before bed to relax
How can I tell if I have a sleep disorder?
Signs of a sleep disorder can include:
- Difficulty falling asleep
- Trouble staying asleep
- Sleepiness during the day that makes it difficult to do tasks like driving a car
- Frequent loud snoring, pauses in breathing, or gasping while sleeping
- Pain or itchy feelings in your legs or arms at night that feel better when you move or massage the area
If you have any of these signs, talk to a doctor or nurse. You may need to be tested or treated for a sleep disorder.
To learn more about sleep disorders:
Small changes to your daily routine can help you get the sleep you need.
Change what you do during the day.
- Exercise earlier in the day, not right before you go to bed.
- Stay away from drinks and foods with caffeine (like coffee, tea, soda, or chocolate) late in the day.
- If you have trouble sleeping at night, limit daytime naps to less than 1 hour.
- If you drink alcohol, drink only in moderation. This means no more than 1 drink a day for women or no more than 2 drinks a day for men. Alcohol can keep you from sleeping soundly.
- Don’t eat a big meal close to bedtime.
- Quit smoking. (The nicotine in cigarettes can make it harder for you to sleep.)
Create a good sleep environment.
- Make sure your bedroom is dark. If there are street lights near your window, try putting up light-blocking curtains.
- Keep your bedroom quiet.
- Consider keeping electronic devices like TVs and computers out of the bedroom.
Set a bedtime routine.
- Go to bed at the same time every night.
- Get the same amount of sleep each night.
- Avoid eating, talking on the phone, reading, or watching TV in bed.
- Try not to lie in bed worrying about things. Check out these tips to help manage stress.
If you are still awake after staying in bed for more than 20 minutes, get up. Do something relaxing until you feel sleepy.
If you are concerned about your sleep, see a doctor.
Talk with a doctor or nurse if you have any of the following signs of a sleep disorder:
- Frequent, loud snoring
- Pauses in breathing during sleep
- Trouble waking up in the morning
- Pain or itchy feelings in your legs or arms at night that feel better when you move or massage the area
- Trouble staying awake during the day
Even if you aren’t aware of problems like these, talk with a doctor if you feel like you often have trouble sleeping.
Keep a sleep diary for a week and share it with your doctor. A doctor can suggest different sleep routines or medicines to treat sleep disorders. Talk with a doctor before trying over-the-counter sleep medicine.
Most men need to pay more attention to their health. Compared to women, men are more likely to:
- Drink alcohol
- Make unhealthy or risky choices
- Put off regular checkups and medical care
The good news is that you can start taking better care of your health today.
Do you know what it takes to stay healthy? Take this men’s health quiz to find out.
- Blood pressure
- Blood sugar
- Cholesterol (“koh-LEHS-tuh-rahl”)
By keeping these numbers down, you can lower your risk of serious health problems like diabetes and heart disease.
You can also help prevent health problems by:
Get medical care to help you stay healthy.
See a doctor for regular checkups even if you feel fine. This is important because some diseases don’t have symptoms at first.
Plus, seeing a doctor will give you a chance to learn more about your health.
You can also take care of your health by:
Use these tips to take charge of your health.
Make small changes every day.
Small changes can add up to big results – like lowering your risk of diabetes or heart disease.
- Take a walk instead of having a cigarette.
- Try a green salad instead of fries.
- Drink water instead of soda or juice.
- Follow these tips for eating less salt.
Talk about it.
Don’t be embarrassed to talk about your health. Start by talking to family members to find out which diseases run in your family. Use this family health history tool to keep track of what you learn. Share this information with your doctor.
Get screening tests to find diseases early.
Screenings are medical tests that check for diseases before you have symptoms. Screenings can help doctors find diseases early, when the diseases may be easier to treat.
- Get your blood pressure checked at least once every 2 years.
- Talk to your doctor about getting your cholesterol checked. Doctors recommend that most men get their cholesterol checked at least once every 5 years.
- Get tested for colorectal cancer if you are age 50 or older. Ask your doctor what type of screening test is right for you.
- If you age 65 to 75 and have ever smoked, talk with your doctor about abdominal aortic aneurysm (AAA).
- If you feel stressed, anxious, or depressed for more than 2 weeks,talk to a doctor about screening for depression. Most men with depression feel better when they get treatment.
Talk to your doctor if you have questions about your prostate.
The prostate is a small sex gland that makes fluid to carry sperm. It’s located below the bladder and in front of the rectum. Only males have a prostate.
- See a diagram of where the prostate is located.
- Get information about prostate cancer.
- Use these questions to ask your doctor about prostate cancer screening.
Ask your doctor about taking aspirin every day.
If you are age 45 or older, taking aspirin every day could lower your risk of heart attack. Talk with your doctor about whether daily aspirin is right for you.
What about cost?
Many insurance plans, including Medicaid and Medicare, will cover the cost of recommended preventive services like screening tests and shots. Also, many preventive services are covered under theAffordable Care Act, the health care reform law passed in 2010.
Depending on your insurance plan, you may be able to get screenings and shots at no cost to you. Check with your insurance provider to find out what’s included in your plan.
- Find out which services are covered by the Affordable Care Act.
- Find out which services are covered under Medicare.
You can still get health care even if you don’t have insurance. Find a health center near you and make an appointment.
You can take steps today to lower your risk of heart disease and heart attack. Heart disease is the leading cause of death for both men and women in the United States.
To help prevent heart disease, you can:
- Eat healthy and get active.
- Watch your weight.
- Quit smoking and stay away from secondhand smoke.
- Control your cholesterol (“koh-LEHS-tuh-rahl”) and blood pressure.
- If you drink alcohol, drink only in moderation.
- Take steps to prevent type 2 diabetes.
- Manage stress.
Am I at risk for heart disease?
You are at higher risk for heart disease if:
- You are a woman over age 55
- You are a man over age 45
- Your father or brother had heart disease before age 55
- Your mother or sister had heart disease before age 65
As you get older, your risk of heart disease and heart attacks increases. But the good news is that heart disease can be prevented.
What is heart disease?
When people talk about heart disease, they are usually talking about coronary heart disease (CHD). It’s also called coronary artery disease (CAD). This is the most common type of heart disease.
When someone has CHD, the coronary arteries (tubes) that take blood to the heart are narrow or blocked. This happens when cholesterol and fatty material, called plaque (“plak”), build up inside the arteries.
Plaque is caused by:
- Fat and cholesterol in the blood
- High blood pressure
- Too much sugar in the blood (usually because of diabetes)
When plaque blocks an artery, it’s hard for blood to flow to the heart. A blocked artery can cause chest pain or a heart attack.
What is a heart attack?
A heart attack happens when blood flow to the heart is suddenly blocked. Part of the heart may die if the person doesn’t get help quickly.
Common signs of a heart attack include:
- Chest pain (or a feeling like pressure, squeezing, or fullness)
- Pain or discomfort in the upper body, like the arms, back, neck, jaw, or stomach above the belly button
- Trouble breathing (while resting or being active)
- Feeling sick to your stomach or throwing up
- Feeling dizzy, light-headed, or unusually tired
- Breaking out in a cold sweat
Not everyone who has a heart attack will have all the signs. Learn more about the signs of a heart attack.
Don’t ignore changes in how you feel.
Signs of a heart attack often come on suddenly. But sometimes, they develop slowly – hours, days, or even weeks before a heart attack happens.
Talk to your doctor if you feel tired for several days, or if other health problems (like pain or trouble breathing) bother you more than usual.
Call 911 right away if you or someone else might be having a heart attack.
Don’t ignore any signs or feel embarrassed to call for help. Acting fast can save a life. Call 911 even if you are not sure it’s a heart attack.
An ambulance is the best and safest way to get to the hospital. In an ambulance, EMTs (emergency medical technicians) can check how you are doing and start life-saving medicines and other treatments right away.
People who call an ambulance often get treated faster at the hospital. And, if you call 911, the operator can tell you what to do until the ambulance gets there.
Take steps today to lower your risk for heart disease.
Know your numbers.
High blood pressure and cholesterol levels can cause heart disease and heart attack.
Get your cholesterol checked.
Men need to get their cholesterol checked at least once every 5 years. Women at risk for heart disease need to get their cholesterol checked once every 5 years.
Some people may need to get their cholesterol checked more often. Talk to your doctor about what’s right for you.
Get your blood pressure checked.
Starting at age 18, get your blood pressure checked at least once every 2 years. High blood pressure has no signs or symptoms.
Use the myhealthfinder tool to get more screening recommendations based on your age and sex.
Know your family’s health history.
Your family history affects your risk for heart disease. Use this family health history tool to keep track of your family’s health. Share this information with your doctor or nurse.
If you are worried about a family member’s risk for heart disease, use these tips to start a conversation about heart health.
When you quit smoking, your risk of having a heart attack goes down. Call 1-QUIT-NOW (1-800-784-8669) for free support and to set up your plan for quitting.
Talk to your doctor about taking aspirin every day.
Daily aspirin can reduce your risk of heart attack or stroke by preventing blood clots. A blood clot can cause a heart attack or stroke if it blocks the flow of blood to your heart or brain.
Aspirin is not recommended for everyone. Your doctor can help you decide if aspirin is the right choice for you.
A heart healthy diet includes foods that are low in cholesterol, saturated and trans fats, sugar, and sodium (salt).
Heart healthy items include high-fiber foods (whole grains, fruits, and vegetable) and certain fats (like the fats in fish and olive oil). Use this shopping list to find heart healthy foods.
Check out these heart healthy recipe collections:
- Keep the Beat™
- Stay Young at Heart
- Heart Healthy Home Cooking African American Style [PDF - 3 MB]
- Delicious Heart Healthy Latino Recipes [PDF - 3 MB]
Get heart healthy tips for dining out. For example, ask for a side salad instead of chips or french fries.
Watch your weight.
Extra weight can lead to high cholesterol, high blood pressure, and diabetes. If you are overweight or obese, losing just 10 pounds can lower your risk of heart disease.
Regular physical activity can help prevent heart disease. Adults need at least 2 hours and 30 minutes of moderate aerobic activity each week. This includes walking fast, dancing, and biking.
If you are just getting started, try walking for 10 minutes a day, a few days each week. Then add more activity over time.
Drink alcohol only in moderation.
If you choose to drink alcohol, only have a moderate amount. This means no more than 1 drink a day for women and no more than 2 drinks a day for men.
Managing stress can help prevent serious health problems like heart disease, depression, and high blood pressure.
Take steps to prevent type 2 diabetes.
When you have diabetes, there is too much glucose (sugar) in your blood. Over time, if it’s not controlled, diabetes can cause serious health problems, including heart disease.
The good news is that you can do a lot to prevent or delay getting type 2 diabetes.