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Essentials to Keeping The Heart Healthy

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The heart, the power source of life, is critical for living a long and healthy life. Besides several basics like sleeping enough and losing weight, you also need to know that laughing and daily aspirin therapy also protect the heart’s health

As a cardiac surgeon I touch the lives (hearts) of about 100 people annually, but in fact I always write in this column so that thousands of readers are alerted before we have to meet on the operating table. This is probably a duty I personally assigned for myself, but it is evident that teaching about health basics has shown to improve health. Today let’s go on with my area of expertise; heart disease.Your power source, your heart, is the organ that sits right in the middle of your chest cavity and beats continuously. It is so important to know the essentials of keeping your heart healthy, yet the only thing people tend to know about their heart is the size, just about the size of one’s fist! In order to increase the longevity of our lives, one needs to understand that the heart is the most important organ in the body since it is the organ that helps supply the body with blood and oxygen.

At first one needs to know several basics that will aid in heart health. After long research we have come to the conclusion that basic lifestyle changes will help protect your heart. Sleep is at the top of my list. A lot of people suffer from insomnia, either we are thinking way to much or not managing our daily rhythm perfectly. In the last 50 years overall sleep duration has decreased on average of 1.5 to 2 hours per night. In a meta-analysis that was published in the European Heart Journal, short sleepers had a 48% increased risk for coronary heart disease. But the good news is that scientific evidence shows that seven to eight hours of sleep daily will protect you from heart disease.

The second essential step needed to keep your heart healthy is to lose any excessive weight you may have. It’s not a cliché believe me! Being overweight burdens your heart, which in turn will lead to heart problems. Since your heart muscle size doesn’t change initially, the more you gain the more body surface area you will have and the more your heart needs to work. Besides all other heart diseases that obesity causes, it strains your heart and will tire it out. When we are talking about heart disease alone, especially hypertension, you don’t need to shed off 20 kilograms right away, even if you lose five kilograms you will feel the benefits right away. Scientific evidence shows that losing as little as five kilograms may lower your blood pressure. Benefits of losing weight go beyond your heart, it is also essential for higher energy levels. If you don’t consume all your energy to keep up with that big body, you will have the chance to use that energy elsewhere and will have the ability to do more activities.

Do you laugh at all? Or even frequently? Laughing is something magical to your heart! Our physiology changes when we laugh. Once you start laughing you stretch your muscles starting from your face to your body. During this stretching our pulse and blood pressure will go up and deliver more oxygen rich blood to our tissues. There are physicians that call laughing a mild exercise! Yes, it has been shown that about 10 to 15 minutes of laughing will cause you to burn 50 calories! Scientific research suggests that laughing may decrease stress hormones, reduce the inflammation in your arteries, and increases your good cholesterol levels! Well that’s why I advise you to watch a comedy at least once a week! Have you ever thought of a comedy movies benefit before?Take action towards your stress! Human relationships are very important for our heart health. You’re having a bad day? Just spell it out, and let it go… Being in interaction and communication with the people you care about may be beneficial for your emotional health. This reduces the pressure on your heart. Take the time to contact and socialize with at least two people per week. Take this as a suggestion; call a friend or family member you haven’t spoken to for a very long time. Reducing stress will aid in losing belly fat, one of the major problems we currently have!

Daily aspirin therapy is another critical thing you should know. Daily aspirin therapy can be a lifesaving option, but it’s not for everyone. Baby aspirin may help prevent and reduce the risk of heart attacks and stroke. Surprisingly, recent research on aspirin presented that it may be associated with the prevention of all types of cancer. If you’re a man older than 50 or a woman older than 60, and you’ve never had a heart attack, but you’re at high risk of having one, your doctor may suggest daily aspirin therapy for you. In order to clear up the clouds on your question about aspirin therapy, always consult your doctor before you begin to use aspirin.

If you are wondering how often you should see your doctor, the answer is easy. Always see your doctor if you notice any changes in your overall health or daily routine. In general, women see changes in their health but overlook it and then realize that they were actually more serious than they thought. If you notice a negative development, even if it is the slightest change in your health, you should see a doctor about it. Never forget that, you know your body better than anyone. The most common symptoms for heart disease are shortness of breath and chest pain while doing exercise or anything that consumes more energy than lying down.

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Vitamin-Rich Foods




Vitamin-Rich Foods

As we age, our body changes and it is crucial to support it with vitamin-rich foods to keep up with the chaos of everyday life.

When you pass 40, even if you still feel like you are 18, your body is well aware that time has passed! If you are thinking “I have a lot to do,” then you should start supplementing your body starting today. If you have not paid much attention to your nutrition so far, your body may warn you soon if it has not warned you already.

As we age, muscle mass begins deteriorating, the chance of gaining weight increases, menopause might start and the risk of chronic illnesses such as cancer, diabetes and heart diseases increases. Be mindful of any warning signs and take precautions! Vitamin supplements and some foods can help you live a long and healthy life.

It is important to eat well at every age but as the body ages and its internal mechanisms change (especially around the age of 40), the importance becomes even more evident. This is why it is important to eat well and take precautions especially at younger ages. If you decide to take supplements, consulting your doctor is the most important thing to do. They will offer you the best advice.

We can list some vitamins that are important at every age but get even more important from age 40 on as follows.


Potassium has a major role in regulating blood pressure regardless of age. A study on postmenopausal women has shown that getting a high daily intake of potassium through meals is linked to a decrease in stroke risk. The study defined high potassium intake as 3.1 grams per day.

In short, if you feel weak and tired throughout the day, have high blood pressure, experience occasional muscle spasms in your legs and health palpitations; you might be suffering from potassium deficiency.

The best way to take more potassium is to eat a wide variety of fruits and vegetables throughout the day. Even though bananas are the first fruit to come to mind when we think about potassium-rich foods, there are some other foods that have higher potassium contents.

Potassium-rich foods include:

Potatoes (medium size) 941 milligrams

Earth apples (medium size) 542 mg

Tomato sauce (1 cup) 728 mg

Melons 641 mg

Spinach (1 bowl) 540 mg

Beets (1 bowl) 518 mg

Beans (1 bowl) 1189 mg

Salmon (1 can) 480 mg

Zucchini (1 cup) 582 mg

Chard (1 cup of cooked chard) 961 mg

Yogurt (1 bowl) 573 mg

It is not very likely that you will take a dangerous amount of potassium through your daily meals. Before taking potassium supplements, you should definitely consult your doctor since too much potassium can harm your gastrointestinal system and heart and might even cause life-threatening heart palpitations. If potassium supplements are prescribed by your doctor, they must observe the resultant effects on you.

Vitamin B12

After the age of 40, vitamin B12 should definitely be on your list to maintain normal blood and brain functions. Children and young people get their supply of B12 through foods such as fish, poultry, red meat, milk and milk products, eggs and other animal products. But as the body ages, it becomes harder to absorb the vitamin through such foods. This happens around the age of 50 due to a drop in the acidity of the stomach.

Between the ages of 40 and 50 is a good time to begin taking B12 through food supplements or multivitamins. Taking 2.4 mg of B12 every day will meet your body’s needs. Don’t worry about taking too much. Since B12 is a water-soluble vitamin, your body will only absorb the necessary amount.


Calcium is still a subject of heavy research. According to 59 studies done to evaluate the role calcium plays in preventing bone fractures among men and women above the age of 50, the probability that high calcium intake might lower the risk of fractures is low.

Even though most of the calcium bones need is absorbed in the earlier stages of our lives (before the age of 30), our diet afterwards plays a significant role in maintaining bone health. Basic biochemical bodily functions such as the functioning of muscles, nerves and the heart require the consumption of high nutritional value food.

If your daily calcium intake is not enough, your body will extract the deficient amount from your bones, resulting in a weaker body. This means that you will still need to maintain a sufficient level of daily calcium intake past the age of 40, however more calcium does not necessarily mean more benefits and at some level it might even impact your heart negatively.

Maintaining a varied diet with plenty of calcium-rich foods such as milk, broccoli, almonds, spinach, soy cheese and sardines will help you take the amount of calcium your body needs every day, which is about 1000 mg for women between the ages of 40 and 50 and 1,200 for women above 50.

Vitamin D

Vitamin D is especially important for people over the age of 40 since studies have shown that diabetes, heart diseases, multiple sclerosis (MS) along with lung and colon cancers are linked to vitamin D deficiency. Vitamin D is also necessary for efficient calcium intake of the body.

Foods such as fish, grains and grain products contain vitamin D, but the absorption of the vitamin from such sources is not very efficient. Sunlight exposure is the best way to ensure sufficient vitamin D intake, although not everyone lives close enough to the equator to make this method viable.

Some research suggests taking D3 supplements because D3 is the vitamin type that resembles vitamin D caused by sunlight exposure the closest. U.S. National Institutes of Health recommend that the daily intake of vitamin D should not be below 600 IU (800 IU for people older than the age of 50). Highest level of daily intake at which no adverse effects occur is stated to be 4,000 IU.


One of the most important functions of Magnesium is that it helps regulate blood pressure, especially among women above the age of 40 who are at risk of suffering from hypertension caused by aging.

Studies have shown that complications such as heart diseases, diabetes and inflammations are linked to magnesium deficiency. Magnesium also helps the body absorb calcium more efficiently, helps regulate blood sugar levels and has beneficial effects on muscles, nerves and the heart.

If you suspect that you might be suffering from magnesium deficiency, you can get your magnesium levels tested by your doctor.

If you have a healthy and balanced diet, your magnesium intake can be sufficiently satisfied via foods like dark leafy greens, beans, soy, nuts and avocados. Taking too much magnesium does not pose serious risks but may cause diarrhea, stomach aches and cramps.


Even though omega-3 is not technically a vitamin, it deserves to be on this list due to its many benefits to the body. It prevents some negative effects of aging, prevents the increase of heart disease risk and helps prevent the decrease of cognitional ability.

Research has shown that omega-3 plays a role in decreasing blood pressure, maintaining healthy LDL (bad cholesterol) levels, reducing the risk of heart disease and keeping a sharp memory. A recent study has shown that people with higher levels of omega-3 fatty acids in their blood have bigger brains and perform better in memory tests and in areas like abstract thinking and planning compared to people with lower levels. This result has shown that omega-3 also helps maintain a healthy brain along with its previously known benefits.

You can take omega-3 from foods such as fish, walnuts, flaxseed and leafy vegetables. Taking supplements will ensure that you are consuming enough omega-3. In both situations you should seek daily intake levels of 500 mg if you are healthy, between 800 and 1,000 mgs if you are suffering from a heart disease and between 2,000 and 4,000 mgs if you have high levels of triglyceride. If you are taking anticoagulants, be sure to consult your doctor about your dose.

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English Articles

Fighting Against Migraines

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fighting against migraines

When your migraine starts, it can make you feel like no painkiller or medicine can relieve your pain, but the situation isn’t as scary as you think. In this article, we will give tips for fighting against migraines.

A headache is one of the diseases that affect social life. It, sometimes, can’t even be prevented with medicine. If it isn’t taken seriously, it can bring with it many illnesses like a migraine.A migraine is a disease that was mentioned for the first time by Hippocrates of Kos in B.C. 400. It is interesting that it still has no real treatment.

Recent studies describe a migraine as an inflammation of the brain.The pain of a migraine can continue for three days, and it is generally a severe and throbbing pain on the one side of the head.There are tons of healing foods for a migraine, just like there are many foods that can cause headaches, such as caffeine, potato chips and milk.Here are things you can do to ease the continuous pain that you can’t make sense of with natural methods. The recipes written below are foods that prevent a migraine.

Cure-all ginger

Go to your kitchen now and check your ginger stock. If you don’t have ginger powder, known as sonth, or dried ginger, go to the market at once.

Ginger can affect your life in ways you can’t imagine. When ginger is mentioned, we all know that it is good for nausea. However, ginger can be good for premenstrual syndrome (PMS), headaches and many other diseases.

Ginger is the most efficacious for migraines but would you like to know what other things it can benefit? If your answer is yes, keep reading below.

It decreases migraine: Ginger can prevent a trip to the emergency room. Its key point is the interceptive talent of prostaglandin synthesis. Therefore, it prevents the swelling of blood vessels and their pressure. In a survey, it was revealed that ginger powder is as effective as common migraine medicines. Furthermore, ginger helps prevent nausea after a migraine.

It increases immunity: When you drink ginger tea, you can decrease nasal obstruction or other symptoms of the cold. Ginger is full of antioxidants boosting the immunity and is a natural painkiller or antifebrile.

It prevents swelling and pain in joints: It helps decrease the inflammation and pain in joints, which are caused by arthritis, as it contains anti-inflammatory materials that can prevent inflammatory cytokines.

It eases muscle pains: Don’t forget to consume ginger before going to the gym so you don’t feel pain after exercising. Surveys observed that ginger, which is known as a painkiller and anti-inflammatory food, eases muscle pains after exercises.

In a survey, participants who are given two grams of ginger per day (a soupspoon of fresh grated ginger or a 3/4 teaspoon of ginger powder) felt 25 percent less pain than the others who are given ineffective medicine 24 hours after the gym.

It prevents abdominal swelling: Ginger has various effects, doesn’t it? Well, you can also describe ginger as a warrior against swelling. Its components warn digestive juice and digestive organs. It includes zingibain, which is a proteolytic enzyme. This causes it to be a key food for a flat tummy.

Green your plate

A suggestion to prevent a headache is to eat dark green leafy vegetables. Spinach, cabbage, arugula, beet greens and lettuce are some of the vegetables that decrease the bad effects of chronic illnesses.

Especially spinach, rich in omega-3, is one of the vegetables whose good effects on migraines have been proven. It is determined that B2 vitamin is effective in decreasing the frequency, density and period of headaches.

The thing you should be careful about is choosing the freshest vegetables, the leaves should be dark. Don’t forget, the color of a plant shows its nutritive value.

Snacks in bags

Don’t forget to keep a few of your favorite nuts nearby when you going through another migraine. Studies have shown that people with intense headaches and migraines have a lower magnesium ratio than others.

In a study, migraine exposure frequency was reduced at a rate of 41 percent with magnesium supplementation.

Almonds, sesame seeds, cashew nuts, sunflower seeds, peanuts and walnut are the snacks that are full of magnesium. Therefore, don’t forget about these snacks.

Whole-wheat cereals, indispensable for meals

One of the simplest headache treatments is the excess consumption of whole grain cereals. Hypoglycemia or abnormally low blood sugar levels are known to trigger headaches.

Do not skip meals to avoid migraines associated with hypoglycemia; eat mixed carbohydrates and fiber foods (buckwheat, barley, bulgur, whole oat, whole-grain bread and quinoa). This will ensure that you stay full longer and your blood sugar level remains constant.

When shopping, don’t forget to look at the contents. Prefer 100 percent cereal products and remove wheat flour (refined white flour) from your shopping list.

Butterbur plant

Studies on Butterbur plant, a plant from sunflower family, have shown that it is effective in preventing migraines.

In a survey, German and American researchers gave a 75-milligram dose of it to some adult migraine patients two times a day while giving another medicine to others.

Researchers found that migraines in the patients given Butterbur decreased 48 percent at the end of four months and 26 percent in those using the less effective medicine.

However, Butterbur should be used with caution as its excessive use can damage your liver.

Eggs, the kings of breakfast

Eggs are everybody’s go-to favorite breakfast food and sure enough they reduce headaches. B vitamins play a major role in headache and migraine prevention treatment. It is observed that vitamin B2 (riboflavin) at a dose of 200 or 400 milligrams per day is effective in reducing headache frequency, intensity and period.

Two large eggs contain 24 percent of the daily riboflavin value that we need. The National Institutes of Health reports that foods with high nutritional value have a great role in curing illnesses.

Don’t forget to eat fish

In a study on chronic headache patients, fewer headaches and a clear reduction in psychological distress were observed in patients with a reduction in omega-6s and an increment in omega-3s.

This affected even the general welfare of some patients in a good way. To increase your omega-3 intake, you can prefer fishes rich in omega-3, such as salmon, herring, mackerel, sardines and tuna fish.

Don’t avoid red meat

The National Headache Foundation recommends avoiding pending, dried, fermented, pickled, salted or smoked meat products as it can trigger migraines.

However, untreated beef and cattle can be a solution for continuous headaches. Both were approved by the American Academy of Neurology and the Canadian Headache Society as migraine inhibitors.

Red meat is rich in vitamin B2 as well as CoQ10, a component naturally found in your body.

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English Articles

Make Your Coffee Habit Healthier

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Coffee Habit

Some people can’t wake up without coffee while others can’t function without a cup of it, but consuming more than what the body needs can cause health problems hence it is crucial to make your coffee habit healthier.

A cup of morning coffee is a must for most people. In fact, a cup of coffee has other tasks in addition to waking you up in the morning or sobering you up in the evenings. These effects can range from a healthy life to a reduced risk of dementia.The studies conducted by Cleveland Clinic show that regular coffee drinkers have a lower risk of heart disease, respiratory illness, cancer, stroke, diabetes and kidney diseases. However, consuming more coffee than your body needs, or harmful additional food can cause unexpected side effects.

For instance, added sugar can increase your risk of heart disease. Instead, you can choose honey or molasses. This can be difficult for many coffee addicts, but you need to make a few small additions or exclusions to increase the benefit of the coffee you drink every day. Make sure your coffee habit is healthy as it is a chronic habit that covers your whole life, even though it seems like a small detail to you. In this article, we discuss the side effects of excess coffee consumption and ways to make it a more healthy habit.

Cinnamon: healthy experience

Start with a classic way to change your coffee habit. Instead of a few cubes of sugar, a teaspoon of cinnamon softens coffee. Make sure you use purely powdered cinnamon (not cinnamon sugar) or sweeten the coffee beans by brewing your coffee with a few cinnamon sticks. A study showed that consumption of only 1/2 teaspoon of cinnamon each day can increase the insulin sensitivity of the cells. This is the opposite effect of sugar, which causes insulin resistance.

Watch out for coffee consumption if you get too nervous.

Coffee is not just a central nervous system stimulant. Caffeine also blocks adenosine receptors while increasing adrenaline, dopamine and glutamate. Nervous system activation can cause anxiety, trembling, increased heart rate, irritability, and sometimes anger bursts. Those with heart problems should pay attention to coffee consumption.

Orange juice

I will share a method that has recently emerged in the U.S. The combination of espresso and orange juice is now among the most preferred coffee types there. It can easily be prepared at home. The reason why you should prefer this mixture is orange juice is a natural sugar and has a sweetness that makes espresso delightful. Only 3/4 cup of orange juice contains 155 percent of your daily vitamin C needs. If you are not ready to mix your coffee with orange juice, place the peeled orange shells in the mouth area of your coffee mug or add a few drops of orange juice into the cup. So, you can slowly get used to this healthy drink.

If you feel tired during the day, there may be a cause.

Yes, a cup of coffee seems to charge you at that moment, but it can cause a bigger collapse later on. A study published in the Neuropsychopharmacology, a peer-reviewed scientific journal, shows that caffeine can reduce productivity and cause hard-workers to get loose. Many people trust caffeine reinforcement to stay awake during the day, but this may be a wrong idea. The most reliable way to keep your energy running during the day is to consume healthy foods.

Sugar-free cocoa powder

Mixing cocoa powder in your coffee is one of the easiest ways to get the benefits of chocolate flavonoids, an antioxidant that helps prevent environmental damage to the cells and increases blood flow to the brain and heart. Unlike a cup of syrup-flavored mocha, a pinch of cocoa will give a rich flavor of pure chocolate without adding sugar. Choose a product that contains sugar-free and 100 percent cocoa powder.

Watch out for your coffee consumption if your eyes twitch frequently.

You may think that your eyes twitch for no reason, but the National Institute of Health says that eye twitching is among the three effects of caffeine. Studies have shown that caffeine triggers the secretion of serotonin and noradrenaline, which in turn stimulates the neurotransmitter causing the muscle and nervous system to increase and release its activity. If you are experiencing eye twitching often, you should increase your water consumption and reduce the consumption of coffee.

If vanilla is indispensable for you, you are in luck because you do not have to give up your favorite ingredient to keep your sugar under control. Do not forget that vanilla is just a flavor, not a sugar additive, so you can add a few drops of vanilla essence to your cup of coffee, instead of sugar. The vanilla extract contains zero calories and no sugar. If you are not on good terms with vanilla, you can start by tasting a drop of vanilla syrup.If you started to use the toilet more than usual, coffee could be the reason.

Coffee is a diuretic. It can cause a laxative effect in about 30 percent of people. Scientists are not exactly sure why coffee triggers the toilet journey, but it is thought that both the acidic content of the coffee and its stimulating effect on the bowel and the colon can trigger it. Dark coffee types such as espresso can be recommended for those who experience this effect excessively.


Sugar-free grated coconut that you can add to your coffee will both satisfy your sugar needs and soften your coffee. Do not forget to put coconut on the side of the beans while brewing your coffee. Choose a sweetener such as organic coconut sugar which is healthier than white or brown sugar. You will not notice a big change, but over time, with almost no effort, you will have reduced sugar content by 25 percent. Coconut sugar contains chromium and other natural minerals that help the sugar metabolism in your body.

If you are experiencing sleep disturbances, you may need to reduce your coffee consumption.

Coffee sabotages your sleep, disrupts the sleep quality and pattern, even if you have sipped it six hours before bedtime, it can affect your sleep. Coffee can also disrupt your body’s biological clock, which can give you a jet lag-like feeling during daylight hours, meaning that your body clock may be in a mismatch with the real time. Sleep is crucial to all aspects of cognitive functioning, and if the coffee you consume during the day leads to sleep loss, this would mean that there is no benefit left to expect from caffeine.

Organic coffee

Many coffee plantations use chemical substances like insect pesticides and fertilizers; for this reason, when you choose something that is not organic, you put more than just coffee into your system. Make sure you choose a trustworthy brand of coffee.

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