Ways to Fight the Aging Process


Little Aches and Pains

Little Aches and Pains

1/12

Whether it’s an old injury that keeps flaring up or the start of arthritis, you’re more likely to feel a few aches more often as you age. Regular movement can ease pain and make your joints more flexible. Try low-impact exercises like swimming, yoga, and tai-chi. Heating pads or ice packs can help, too. If those don’t give you enough relief, talk to your doctor about over-the-counter or prescription medicines, like nonsteroidal anti-inflammatory drugs (NSAIDs).

Wrinkles

Wrinkles

2/12

These show up as your skin gets thinner, drier, and less elastic. But some things can make them worse, like smoking and ultraviolet rays from the sun or a tanning bed. To ease these signs of aging, protect your skin from the sun, and if you smoke, quit. Some skin products, like moisturizers or prescription retinoids, might make wrinkles less noticeable. But you’ll need to give them time to work — most need 6 weeks to 3 months to show results. A dermatologist can help you know what would work best for you.

Dry Skin

Dry Skin

3/12

Sun protection and quitting smoking will help this problem, too. So will watching how much alcohol you drink — it can dehydrate you. It’s a good idea to keep showers or baths to less than 10 minutes and to use warm water instead of hot. Then put a heavy, oil-based moisturizer all over your body right away.

Loss of Muscle

Loss of Muscle

4/12

Many people lose strength and endurance as they get older, but the reason isn’t really about the aging process. Many people just stop working key muscles. The phrase “use it or lose it” applies here, so see if you can start weight training to build up your strength. Regular exercise, like walking, gardening, or swimming, can help, too. Aim for at least 30 minutes a day — you can split it into two 15-minute sessions if that works better for you.

Sleep Changes

Sleep Changes

5/12

Your need for shut-eye doesn’t change as you age, but your ability to get it can. Older people tend to have a harder time falling asleep, have shorter stretches of deep sleep, and wake up more often in the middle of the night. Coffee and alcohol can cause those issues, so cutting back on those can help. And it’s important to keep health conditions that can affect your sleep, like high blood pressure or GERD, under control. Talk with your doctor if you often have trouble sleeping.

Memory Glitches

Memory Glitches

6/12

They might feel alarming, but they’re part of the normal aging process. Your brain changes as you get older, which can affect how well you remember things. You may need to lean on a few tricks, like keeping lists, following a routine, and putting items in a set place. But some habits also help you keep your memory sharp. For example, being around friends and family often has been shown to boost your brain power. Regular exercise and eating healthy foods are key, too.

Weight Gain

Weight Gain

7/12

As you get older, you don’t burn calories like you used to. But you can counter that slower metabolism by being more active and watching what and how much you eat. Make fruits, vegetables, and leaner protein key parts of your diet. Also, limit sugar and foods that are high in saturated fat. And keep an eye on portion sizes.

Changes in Your Sex Life

Changes in Your Sex Life

8/12

Erectile dysfunction, vaginal dryness, and other conditions that become more likely with age can make sex a challenge. Talk with your partner about how you’re feeling and if you want to try different ways to be intimate. Over-the-counter products like vaginal lubricants can help some issues. You can also ask your doctor if there are medications you should try. But keeping yourself healthy overall will help, too. Exercise boosts blood flow and sex hormones, and it helps you feel good about yourself.

Peeing More Often

Peeing More Often

9/12

Your bladder and pelvic muscles get weaker with age. Other health problems, like an enlarged prostate, can make the issue worse. Strengthen the area with Kegel exercises — squeeze your muscles as if you’re trying to hold in urine — 10 to 15 times,  three times a day. Your diet makes a difference, too. Get plenty of fiber, and limit sugary, carbonated drinks and caffeine. If you’re having trouble with holding urine, leaking, a sudden, urgent need to pee, or pain when you go, see your doctor.

Being in a Rut

Being in a Rut

10/12

It’s easy to get bored if you fall into a predictable routine, especially if it doesn’t change much for years. To shake things up and keep your mind engaged, try breaking out of your daily schedule. Take some time to do something you like or learn a new skill. If you’re retired, you might think about getting a part-time job or some temporary work. It can boost your mental health and your bottom line at the same time.

Feeling Lonely

Feeling Lonely

11/12

Whether your kids move out or you retire from your job, you may spend more time around fewer people as you age. To avoid feeling isolated, make it part of your daily routine to talk with friends, family, and neighbors. Volunteer for a charity or a faith-based group. Simply writing a letter can give your social life a boost. A pet can be good for companionship, too — a daily dog walk is good exercise and a chance to meet people.  

Stay on Top of Your Health

Stay on Top of Your Health

12/12

Most older adults have at least one health problem, like heart disease or diabetes. If you do, it’s important to go for regular checkups, keep your prescriptions filled, and follow all your doctor’s instructions. Checkups are key even if you don’t have a health condition so you can spot any issues early and get tips for staying healthy.

How to Listen to Your Body


Red Flags?

Red Flags?

1/15

Your body will often let you know if something suddenly goes drastically wrong. If something feels really off — like changes in being able to see, talk, walk, think clearly, or communicate, or having chest pain or shortness of breath — call 911. Don’t wait to see if you feel better. If it’s a stroke or heart attack, you need medical care right away. 

Do You Need A Rest Day?

Do You Need A Rest Day?

2/15

You don’t feel up to your regular workout. Should you pass? Tune in. Do you feel sore and worn out? Then you may need a lighter day. Or are you feeling tempted by your favorite show and your couch? How often you need rest depends on how hard you work out and what you do, and how you feel. If you’re not in pain, some movement is usually a good idea. A certified personal trainer can give you a training schedule that builds in recovery. 

Is It Aging?

Is It Aging?

3/15

Some pain from wear and tear on your body is natural as you get older. Or you may notice that you’re not as flexible or strong as you used to be. The cushion at your joints and between the bones of your spine can start to break down. That could hurt and limit your movement. It helps to stay active, but when the pain doesn’t go away, your doctor might suggest a specialized “rehab” exercise routine to manage it.

Your Heart Rate Feels Off

Your Heart Rate Feels Off

4/15

You may feel lightheaded or dizzy with a racing, fluttering, or slowed pulse. If it lasts more than a few minutes or happens often, it might be from an illness or heart rhythm problem. Serious chest pain or trouble walking or speaking could mean a heart attack or stroke: Get to a hospital. An easy workout that suddenly seems hard and raises your pulse longer than usual may mean you’re overdoing it. Talk to a doctor about your symptoms. 

Burned Out?

Burned Out?

5/15

If you’re under stress that doesn’t let up, it can really get to you. You might notice that you’ve got less energy, headaches, an upset stomach, or other symptoms. Little things that you used to be able to shake off now bother you. These may be signs that you need to step up your stress management. What helps: exercise, positive relationships, meditation, smiling and laughing, and taking breaks from whatever causes you stress. 

Mood Matters

Mood Matters

6/15

Everyone has times when they feel down or anxious. But if you have depression or anxiety, those conditions can affect you physically as well as emotionally. You might notice that you cry a lot, isolate yourself, avoid doing things you normally love, have tense muscles, find it hard to concentrate, and sleep or eat more (or less) than normal. These are cues to talk to your doctor or a therapist to get help. 

Appetite Changes

Appetite Changes

7/15

If you find that you eat a lot more, or a lot less, than usual, your body may be telling you that something isn’t quite right. It might be that you’re stressed out and are eating for emotional reasons. Or you might be depressed, and that’s dimmed your appetite. Some conditions, and even getting older, can also affect your appetite. It helps to be active and to favor flavorful, healthy food. If that doesn’t help, let your doctor know.

Injured or Just Sore?

Injured or Just Sore?

8/15

A good gym session might make you mildly sore. But muscle pain that lasts several days could mean you overdid it — too much, too soon, or too hard — and have an injury. It’s best to wait until you’re back to normal to exercise again. So to stay healthy and keep to your routine, keep your intensity low and ramp up slowly. 

Put on the Brakes

Put on the Brakes

9/15

When you’re working out and your body screams “Stop!” listen. You may have broken a bone or torn a muscle or ligament. Try RICE:

  • Rest: Lie down and keep your weight off
  • Ice: 20 minutes at a time
  • Compression: Use a bandage for support
  • Elevation: Raise the hurt area (above your nose if you can)

Go to an ER or clinic if the pain is intense, it worsens, or you also have fever and chills. Call your doctor if it still hurts after 2 weeks.

Sleep Problems

Sleep Problems

10/15

Do you often toss and turn at night? Your body may be saying you need more sleep. First, try simple things, like going to bed and getting up at the same time every day, sleeping at least 7 hours a night. Keep your bedroom cool, and don’t watch TV or check your phone after bedtime. Being active during the day also helps. Avoid big meals and caffeine too close to bedtime. If that’s not enough, ask your doctor what the problem might be.

Pain That Doesn’t Quit

Pain That Doesn’t Quit

11/15

Are you noticing twinges and aches that happen over and over again? Don’t try to cover them up with medication or just “work through” them. You want to stop a minor ache from turning into a major problem that won’t go away. A doctor can help you pinpoint the source of the problem and treat it. You might need physical therapy so you start to feel it better.

A New Lump

A New Lump

12/15

Whether you’re a woman with a lump in their breast or a young man with a testicular lump, these are good things to get a doctor to check. You really can’t tell what they are, just based on how they feel. They aren’t always cancer, but it’s important to find out about new lumps for sure, and as soon as possible, in case you need treatment.

A Bad Reaction

A Bad Reaction

13/15

Maybe you think you’re starting to get allergies to pollen, or that your gut can’t handle lactose or gluten. Or you notice that your skin is itchy and dry all of a sudden. These are things that are easy to jump to conclusions about. But it’s a good idea to see a doctor to find out if you really do have an allergy or if something else is causing your symptoms. That way, you’ll know what you need to avoid and how to treat your triggers.

Trust Yourself

Trust Yourself

14/15

You know yourself inside and out: how you feel on a good day, what feels “off,” when you’re sick, when you’re rested. It can all show up in your body, from a clenched jaw from stress, to a sore calf muscle after hiking all weekend, to something serious. Sometimes it’s hard to tell on your own, so never hesitate to ask your doctor, who’s there to help. 

What Helps Your Doc

What Helps Your Doc

15/15

When you go to your doctor to find out what’s causing the problems you’ve noticed, there are a few things that will help. Bring a list of your symptoms, when they started, what seems to help, what makes them worse, and how you tried to fix the problem. Tell your doctor about all the things you take, including vitamins, herbal products, over-the-counter medicines, and prescriptions. And bring a list of questions that are on your mind.

Bad Heart Habits


1. You Bank on Your Workout

1. You Bank on Your Workout

1/8

Do you exercise? That’s great. But if you sit down for most of the rest of your day, that’s a problem. You need to be active all day long. Little bursts count. If you have a desk job, take a short walk every hour to boost your circulation, even if it’s just to your break room and back. Binge-watching your favorite show? Get up and dance, or do push-ups during the commercials.

2. You Say 'I’m Too Young'

2. You Say ‘I’m Too Young’

2/8

Don’t wait to work on keeping your heart healthy. Exercise, eat a healthy diet, and know your numbers — blood pressure, cholesterol, and blood sugar.  The ideal time to do your heart a favor is now.

3. One Drink Too Many

3. One Drink Too Many

3/8

For most people, moderate drinking (one a day for women, up to two daily for men) is OK. A daily drink may even have some benefits for the heart. But more than that can raise levels of certain fats in the blood, and raise blood pressure, too. That’s especially true if you have several drinks at a time. So stick to your daily limit.

4. You Dis a Good-for-You Diet

4. You Dis a Good-for-You Diet

4/8

You may think it’s going to be all oat bran, all the time. Surprise! There’s no reason for your food to be bland and boring. A Mediterranean-style diet has delicious foods like olive oil, nuts, fruit, whole grains, fish, lean protein, and red wine. It helps keep your heart healthy, thanks to the “good” fats, fiber, and nutrients. Plus, you’ll actually want to stick to this diet because it tastes so good!

5. You Don’t Know Your Numbers

5. You Don’t Know Your Numbers

5/8

Pop quiz: What’s your cholesterol level? How about your blood pressure? No clue? That’s risky. They could be too high without you knowing. (You could feel just fine and have high cholesterol or high blood pressure.) So protect yourself. Starting at age 20, make sure you see your doctor regularly and create a plan to check and track your numbers.

6. Waist Not

6. Waist Not

6/8

Belly fat is particularly bad for your heart. So get your tape measure and size up the inches around your waist. It’s a red flag if it’s more than 35 inches around for women or 40 inches for men. Need to slim down? Take it step by step. Even losing a small amount of weight is good for your heart. 

7. You Ignore Your Blues

7. You Ignore Your Blues

7/8

When you feel low, it’s hard to do things that are good for you, like exercise. If you have felt down for more than a few weeks, talk to your doctor or a mental health professional. Talk therapy, exercise, and medication (if needed) can improve your mood so you have more energy to take care of yourself.

8. You Blow Off Secondhand Smoke

8. You Blow Off Secondhand Smoke

8/8

Someone else’s smoke could hurt your heart and blood vessels. You need to avoid it. If you spend a lot of time with someone who isn’t ready to quit smoking, insist that they at least not smoke around you, whether it’s at home, work, or in your car.  Your tough love may be the nudge they need to kick the habit, which will be good for both of you.

What’s Waking You Up at Night?


Why a Good Night's Sleep Matters

Why a Good Night’s Sleep Matters

1/16

If you get shortchanged on shut-eye, you might get moody, cranky, anxious, or depressed. You also might find it harder to think straight or to remember things. In the long run, lack of sleep can lead to conditions like obesity, high blood pressure, diabetes, and heart disease. So it’s well worth your while to figure out how to get some good quality, uninterrupted ZZZs.

Major Life Events

Major Life Events

2/16

It’s normal for something unusually stressful, like a recent car accident or losing your job, to wake you up during the night. These effects should fade as you come to terms with the situation. Talk to your doctor if your sleep problems stick around for a while after a serious life event. Medication and talk therapy might help.

Everyday Woes

Everyday Woes

3/16

Workaday worries can bust up your sleep, too. Did I pay the power bill? Are my property taxes due this week? Is it my turn to do carpool tomorrow? A to-do list can keep you on track and cut down the stress. And that could mean a better night’s sleep.

Your Bedroom

Your Bedroom

4/16

Is it hot and stuffy? Does your bed have sinkholes the size of basketballs? Does your partner snore like a hippopotamus with a stuffy nose? Any of these things can interrupt your sleep. A doctor might help with snoring. After that, look for a place to sleep that’s dark, quiet, safe, comfortable, and cool — 60 to 67 F is just about right.

Alcohol

Alcohol

5/16

It might make you sleepy at first, but drinking alcohol can wake you up soon afterward, sometimes repeatedly. It disrupts the important REM stage of sleep, and it could interfere with your breathing. It also makes you pee more, which typically means you have to get up to go to the bathroom more often. For a better night’s sleep, avoid drinking alcohol in the late afternoon and evening before bed.

Caffeine

Caffeine

6/16

It’s in tea, coffee, chocolate, and many energy drinks, too. Even in normal doses, it can wake you up and lessen the quality of your sleep, especially as you get older. Up to 8 hours before bedtime could still have an effect. Avoid it in the afternoon and evening to see if you wake less often after going to sleep.

Late-Night Eating

Late-Night Eating

7/16

The later you eat that foot-long chili dog with extra onions and a side of fries, the more likely it is to interrupt your sleep later. For a more restful night, try a lighter dinner with less fat and salt and fewer calories — like grilled chicken and vegetables. Eat it earlier in the evening so it has time to digest. If you’re hungry later, snack lightly on easy-to-digest foods like toast or yogurt.

Medication

Medication

8/16

Stimulants like the pseudoephedrine found in many over-the-counter decongestants can interrupt your sleep. There are other culprits, too, like drugs for allergies, heart disease, hypertension, ADHD, and Parkinson’s disease. Talk to your doctor about adjusting or changing your medicine if you think it affects your shut-eye.

Anxiety and Depression

Anxiety and Depression

9/16

If everyday events worry you more than they should, you may have some form of anxiety disorder. This kind of worrying can interrupt your sleep. People with bipolar disorder and other mood disorders can also have problems with sleep, including waking in the middle of the night. Talk to your doctor to get the right treatment for you.

Menopause

Menopause

10/16

If you’re a woman, your period stops naturally around middle age, and your body slowly stops making the hormones progesterone and estrogen. This often causes hot flashes, where a surge of adrenaline raises your body temperature and makes you sweat. This can wake you up, sometimes many times each night. Your doctor may be able to prescribe hormones or other medications to stop these flashes and help you sleep. 

Medical Problems

Medical Problems

11/16

Arthritis and back pain can wake you up. Allergies and asthma might interfere with your breathing at night. Parkinson’s disease can cause body movements that disrupt your shut-eye. Alzheimer’s agitates some people during normal sleeping hours. When you treat your illness, you might improve your sleep problems as well. 

Sleep Apnea

Sleep Apnea

12/16

If you have this condition, your breathing starts and stops frequently when you sleep. This can wake you up, sometimes many times a night. Though you may not remember it, you could be groggy and grouchy the next day from lack of sleep. Excess body weight sometimes leads to sleep apnea, but there are other causes. A doctor can test to see if you have it and help you manage and treat it.

Exercise Before Going to Sleep

Exercise Before Going to Sleep

13/16

In general, physical activity makes you sleep better. But if you work out too close to bedtime, your body makes more cortisol, a hormone that helps you stay more alert. This could wake you up when you’re trying to stay asleep. It doesn’t affect everyone this way, but if you notice sleep problems after exercise, try to get it done in the morning, or at least finish up 3 hours or more before you go to bed. 

Digital Devices

Digital Devices

14/16

Too much of any artificial light after the sun goes down can mess up your sleep. But the blue light from your smartphone, laptop, and other electronics is especially bad because it can lower your melatonin levels. Specialized glasses or screens filter out the light, and some devices have “night shift” settings that help remove it. The best solution is to put the electronics down as early in the evening as possible.

Napping

Napping

15/16

A 20-minute nap in the middle of the day can help sharpen your attention and motor skills, especially if you’re feeling tired. But naps in the late afternoon or evening can make it harder to stay asleep at night. That can lead to an unhealthy cycle that disrupts your normal sleep routine and leaves you craving another nap the next day. 

Primary Insomnia

Primary Insomnia

16/16

Sometimes there’s no obvious reason why you wake up during the night. This is called primary insomnia. It may be that your brain stays more alert — too alert — when it should be sleeping. This could be because of some physical difference in the brain, possibly due to your genes. But doctors aren’t yet sure and continue to study the problem.

New Research on Why Eating Meat is Associated with Heart Disease


A study from the Cleveland Clinic and Tufts University found a 22 percent greater risk for heart disease for every 1.1 serving of meat per day (3.3 oz. cooked lean meat). This study followed more than 4,000 men and women older than 65 for an average of 12.5 years, and the increased heart attack risk was directly related to blood levels of TMAO and its precursors (Arteriosclerosis, Thrombosis, and Vascular Biology, Aug 1, 2022;42(9):e273–e288). TMAO comes from L-carnitine found in red meat. TMAO blood levels were a far better predictor of heart disease than high blood pressure or high cholesterol levels. This study found that fish, poultry, and eggs were not associated with increased risk for heart disease.

The same group of researchers found that higher levels of TMAO were associated with significantly increased risk for death from any cause, and death from heart attacks in particular (JAMA Network Open, May 20, 2022;5(5):e2213242). Other associated risk factors for heart disease included high blood sugar, high insulin and markers of inflammation.

Dozens of earlier studies have shown that eating mammal meat is associated with increased risk for heart attacks, strokes, certain cancers, diabetes and premature death (Circulation, April 22, 2019). The association between TMAO levels and heart disease may be stronger than with dietary saturated fat, cholesterol, sodium, nitrites, or high-temperature cooking.

TMAO and Heart Attack Risk
Meat is loaded with choline and carnitine, which pass to your colon where bacteria there convert them to a gas called trimethylamine (TMA) that is absorbed into the bloodstream and passes to the liver where liver enzymes convert TMA to TMAO. Choline and carnitine are found in large amounts in meat, in significantly lower amounts in poultry, fish, dairy, and egg yolks, and in very low amounts in plants. Mammal meat raises blood levels of TMAO much higher than poultry, and it also changes the bacteria in your colon to the ones that make TMA. When you switch from eating mammal meat to eating primarily chicken, fish and plants, blood levels of TMAO drop markedly as do the concentrations of colon bacteria that make TMA (Eur Heart J , Feb 14, 2019;40(7):583–594). The amount of saturated fat eaten had no effect on blood levels of TMAO (Am J Clin Nutr, 2021 May; 113(5): 1145–1156).

TMAO may increase risk of heart attacks by:
• reducing cholesterol clearance from the bloodstream,
• increasing cells that deposit cholesterol in plaques,
• increasing the cytokines that promote inflammation to form plaques, and
• increasing clotting that is the ultimate cause of heart attacks (Cell, March 24, 2016;165(1):111-124).

Other foods and supplements that contain the chemicals that can form TMAO include:
• Processed foods that contain phosphatidylcholine, also known as lecithin
• Dietary supplements that include choline or carnitine
• Energy drinks and protein supplements that contain lecithin or choline

Fish also contain carnitine and choline, and may slightly raise blood levels of TMAO. However, eating fish is not associated with increased risk for heart attacks (Microbial Ecology in Health and Disease, May 19, 2017:28(1)), possibly because the omega-3 fatty acids in most fish help to reduce inflammation and clotting that increase heart attack risk.

My Recommendations
In the United States and many other parts of the world, cardiovascular disease is the leading cause of death and meat is a major risk factor. While the risk of developing cardiovascular disease (including heart attacks and strokes) increases with age, other risk factors are influenced by lifestyle at any age. Lifestyle and behaviors that are known to improve cardiovascular health include:
• eating healthful foods –fruits, vegetables, whole un-ground grains, beans and seeds
• exercising regularly
• getting sufficient sleep
• maintaining a healthy body weight
• stopping smoking
• restricting or avoiding alcohol
• controlling high blood pressure, high cholesterol and high blood sugar

Anti-Inflammatory and Pro-Inflammatory Foods


Harvard Magazine did an excellent review of research on inflammation, showing how pro-inflammatory foods can cause diseases and anti-inflammatory foods can help to prevent them (Harvard Magazine, May-June 2019, 40-52). Chronic inflammation increases risk for heart disease, diabetes, Alzheimer’s disease, certain cancers, and many other diseases. The more anti-inflammatory foods you eat, the greater your protection from chronic inflammation and the diseases it causes.

What is Inflammation?
When germs invade your body, your immune system sends out cells and proteins to kill the invading germs. Your immune system responds with exactly the same cells and proteins in the same way when cells in your body are injured, to remove damaged tissue and start the healing process. As soon as the germs are conquered, or tissues heal, your immune system stops sending out huge amounts of these cells and proteins. However, if your immune system stays overactive, you develop inflammation in which these same cells and proteins attack and damage your own cells. Chronic inflammation damages healthy tissues in the body to cause many diseases and chronic health problems.

How Foods Affect Inflammation
Your immune system is turned on by the surface proteins on the cells of germs that try to invade your body, by anything that damages cells in your body, and by substances in foods that look the same as the surface proteins of germs. The pro-inflammatory foods turn on your immune system to cause these cells and proteins to attack and damage your own normal cells, while the anti-inflammatory foods dampen down this response to protect your cells from damage from an overactive immune system.

The pro-inflammatory foods include sugar-added foods, sugared drinks, unfermented dairy products, mammal meat, processed meats, and fried foods.
• When sugar-added foods and other refined carbohydrates cause a high rise in blood sugar, the excess sugar sticks to the outer membranes of cells and destroys them. Your immune system is turned on by this cell damage (inflammation).
• All drinks with sugar in them, including fruit juices, cause high rises in blood sugar to cause cell damage. However, whole fruits are anti-inflammatory despite their sugar content.
Milk, butter and other non-fermented dairy products contain the pro-inflammatory sugar called galactose.
Mammal meat contains a surface sugar-protein called Neu5Gc that acts just like a germ invading your body to turn on your immune system.
Processed meats usually also contain Neu5Gc, and may have added nitrates that combine with proteins to form nitrosamines that damage cells in your body and increase cancer risk.
• In fried foods and other foods that are cooked at high temperatures without water, sugars bind to fats, proteins and DNA to form chemicals called advanced glycation endproducts (AGEs). AGEs have been shown to turn on your immune system to cause inflammation.

Why Do Plants Have Polyphenols?
A study from the University of Liverpool showed that fruits and vegetables are anti-inflammatory because they contain polyphenols that help to protect you from chronic inflammation (Br J Nutr, May 28, 2016;115(10):1699–1710). The authors showed that inflammation was reduced by substances such as isorhamnetin, resveratrol, curcumin, and vanillic acid found in onions, turmeric, red grapes, green tea and açai berries. Polyphenols such as these are found in virtually all fruits and vegetables.

Since fruits and vegetables cannot run away from their enemies — insects, bacteria, viruses, fungi, animals and humans — they protect themselves by producing large amounts of poisons called oxidants that can harm the invaders. To protect themselves from their own oxidants, plants produce antioxidants called polyphenols. When you eat fruits and vegetables, you get the benefits of these polyphenols, which include helping to protect you from your own immune system and keep it from remaining too active (called inflammation). This particular study showed that the polyphenols tested helped to reduce the release of pro-inflammatory chemicals in people who were at risk of chronic inflammation.

Anti-inflammatory foods include:
• vegetables
• fruits
• nuts
• whole (unground) grains
• beans
• coffee and tea
• oily fish such as salmon, mackerel, tuna, sardines

Pro-inflammatory foods include:
• sweetened beverages and sugar-added foods
• foods made with flour and other refined carbohydrates
• meat from mammals
• processed meats
• milk, butter, margarine, shortening, lard
• fried foods

My Recommendations
A healthful anti-inflammatory diet is high in vegetables, unground whole grains, beans, fruits and nuts; and low in the pro-inflammatory foods (sugar-added foods, sugared drinks, most animal products, and fried foods). Try to follow this pattern most of the time and adapt it to your special needs and preferences.

Lessons learned from the deadly combination of sepsis and Covid-19


Sepsis, a deadly overreaction of the immune system to infection, has befuddled clinicians and researchers for decades. Covid-19 made things worse.

The early signs and symptoms of sepsis mimic those of both Covid-19 and influenza: fever, chills, dry cough, shortness of breath, fatigue, muscle or body aches, sore throat, nasal congestion, runny nose, and more. This overlap delays accurate diagnosis which, in the case of sepsis, can mean the difference between life and death.

Sepsis kills approximately 350,000 Americans a year, and as many as 11 million people globally. The U.S. spends an estimated $62 billion annually on sepsis treatment, making it the most expensive in-hospital therapeutic cost, and represents the most costly in-patient condition covered by Medicare. Early diagnosis is key to reducing the substantial burden of this condition.

By the time sepsis has been definitively diagnosed using traditional standard techniques, which can take between 24 to 72 hours, multisystem organ failure may have begun. Survivors of mild sepsis are at increased risk of developing future infections, while as many as 40% of those with severe sepsis and septic shock die. Every one-hour delay in administering targeted antibiotics, antifungals, or antivirals after emergency department triage or the onset of organ dysfunction or shock increases the odds of a poor outcome by 3% to 7%. Identifying the source of the infection that is putting the immune system into overdrive is a key step in treatment.

An article we recently published with several colleagues in the journal Open Forum Infectious Diseases explores the clinical challenge of identifying sepsis in people with severe Covid-19. The symptoms and organ dysfunction might be due to infection with SARS-CoV-2, the virus that causes Covid-19, or to sepsis from a concurrent viral, bacterial, or fungal infection, or both. It is critical to identify whether a second pathogen is present, as well as its sensitivity, for treatment to be effective.

Whenever the immune system is highjacked by a microbe, the body’s defenses can become self-destructive. The pathogens shut down one part of the immune cascade (the classical pathway) while shifting another part (the lectin pathway) into a hyperactive state. This hyperactivity drives the release of cytokines which, in their normal state, control the growth and activity of blood and immune system cells.

Hyperactivation of the lectin pathway generates what is known as a cytokine storm. System-wide inflammation ensues, most notably in the lining of blood vessels. The ensuing damage causes the formation of small blood clots, known as micro-clots. These can travel to every organ and incrementally cut off its blood supply.  With compromised circulation, the affected organ will begin to fail. Whether the immune system is disrupted by SARS-CoV-2, another virus, a bacterium, or a fungus, the damage is the same.

Despite the lack of rapid accurate diagnosis, many hospitals begin treating patients with suspected sepsis empirically with broad-spectrum therapies. Such treatment may not only be inappropriate and expensive, but may also harm patients. Another dangerous sequela of unnecessary treatment is the development of antimicrobial resistant organisms, which is a huge global problem.

Addressing this challenge requires investments in better diagnostics and therapeutics.

The development, adoption, and deployment of rapid point-of-service and bedside diagnostics that can accurately identify pathogens and any drug resistance is essential to correctly treat them. Apart from a few major academic medical centers, most patients and clinicians lack access to the latest diagnostic technologies. The lack of access results not only in delayed diagnosis and treatment, but also allows disease progression that makes patients sicker, more likely to need hospitalization, and more difficult to cure. Simple, rapid, accurate, and portable diagnostics have the potential to revolutionize health care. There may be pushback to such innovation from those vested in the traditional diagnostic laboratory infrastructure but the benefits to patients and clinicians will justify the effort.

Restoration of normal immune function is key to treating patients with sepsis. Agents that restart the classical pathway and rein in the runaway lectin pathway reduce damaging inflammation, endothelial blood cell damage, and clot formation, thus maintaining organ function. Researchers in Europe have found one such agent to be of great effectiveness in restoring immune system function in severe Covid-19 patients. Only with incentives, support, and funding, will such breakthroughs be accessible to US patients.

We see three obstacles to implementing our recommendations: clinical hubris, inertia, and reluctance to invest in biotechnology.

Hubris is an obstacle at all levels because, in science, there are few absolutes. Any individual, group, or society claiming to be all-knowing in matters scientific are deceiving themselves. Humility ensures consideration of advancements regardless of the country or strata of origination.

In medical practice, inertia is akin to complacency. Justifying one’s medical decision-making based on one’s education, training, and experience comes with a caveat. What was once standard practice may need to be refined as new information accrues. Continuing to treat because “I have always done it that way” is not sound practice. Most find change uncomfortable but, when it comes to medical care, it is essential.

The third obstacle is the need for more and better cooperation between the public and private sectors through incentives and funding of innovative research.

We live in a world of microbes. They are not going away. Covid-19 and Covid-related sepsis have a lot to teach us if only we listen and learn.

7 Ayurvedic Herbs For Diabetics To Prevent Heart Attack


Ayurvedic Herbs For Diabetics To Prevent Heart Attack

Scroll down to know what Ayurvedic herbs you can add to your diet in order to keep heart attacks at bay when struggling with diabetes.

Heart disease and diabetes have a very old relationship. When left untreated and unmanaged, a diabetic patient can develop certain health complications that can tear apart the heart’s health, leading to life-threatening conditions like heart attacks and stroke. But, there are some easy and effective ways in which this condition can be managed at home – a good and well-regularised diet. But this time we will not share any diet ideas but will tell you about Ayurvedic herbs that can help you mitigate the risk of a heart attack when you are suffering from diabetes. Scroll down to know what Ayurvedic herbs you can add to your diet in order to keep heart attacks at bay when struggling with diabetes.

Ayurvedic Herbs To Prevent Heart Attack

Here is a list of all the Ayurvedic herbs that you can use in order to keep your heart healthy, especially when you are suffering from diabetes, or pre-diabetic conditions.

Punarnava

Punarnava can help instantly reduce sugar levels, blood pressure, and even cholesterol levels in the body. Thus providing protection to your heart against complications diabetes symptoms can cause.

Shunthi

Another Ayurvedic herb that acts great in keeping the heart healthy and happy when the body is dealing with diabetes is Shunthi. This is a freshly crushed dry ginger powder, which is known for its cardio-protective properties.

Black Pepper

This Ayurvedic herb comes packed with properties that can aid in improving insulin sensitivity – the major contributing factor to diabetes. It also aids digestion and reduced bad cholesterol levels.

Elaichi

Green cardamom, also known as elaichi is another Ayurvedic herb that a diabetic patient can consume when trying to keep the heart healthy. This spice comes packed with properties for aiding heart health and helping improve sugar levels.

Arjun Chaal

The bark of the Arjuna tree is known for its medicinal properties as antioxidant, anti-inflammatory, and antimicrobial. This herb helps in reducing the risk of heart disease by strengthening and toning the heart muscles.

Tony Fauci’s True Legacy


As he steps down, I’d like to recognize his enduring commitment to explaining complicated science

A photo of Anthony Fauci, MD, presenting on the AIDS epidemic in 1987

This month brings the end to the remarkable federal tenure of Anthony Stephen Fauci, MD. Tony, as we’ve all come to know him, is one of our nation’s most accomplished physician scientists. His 54 years as a clinician and scientist at the NIH was marked by an extraordinary research career coupled with leadership positions in which he served as a member of the commission corps of the public health service rising to the rank of rear admiral, trusted advisor to NIH directors, several secretaries of health, and seven U.S. presidents. As he departs his official duties this month, there will be countless accolades about his many substantial scientific and leadership accomplishments, and I suspect even a comment or two from a few critics.

However, his most enduring accomplishment is his assiduous capacity to explain complicated science to both policymakers and the general public. Fauci has a way of taking complex scientific material and making it understandable, becoming the go-to guy whenever complicated public science communication was required. This will be his true legacy.

I first met Tony in 1990 when I was appointed commissioner of public health for the District of Columbia. This position threw me right in the middle of the HIV/AIDS epidemic where, like many of my public health colleagues, I was struggling to communicate effectively to the public and policy makers as we learned about this virus and the disease it caused, which eventually became known as acquired immunodeficiency syndrome (AIDS). Because it impacted the body’s immune system, complications from other infectious diseases and HIV-associated cancers were a rapidly growing area of knowledge. We were often challenged by the fact that what we knew and articulated one month would change a few months later as we learned more. Like many people, Tony was an expert and reliable voice for the scientific community’s efforts to diagnose, treat, and prevent transmission of this pandemic disease. He also was excellent in explaining what had changed and why based on new knowledge. To this end, he had a reliable partner in the nation’s Surgeon General C. Everett Koop, MD, who was then the most trusted name in public health communication. Over the years, I have relied on Fauci’s public communication for examples of how best to articulate complicated scientific principles about infectious diseases in my own work.

Since then, Fauci has continued in the tradition as a trusted health communicator. He has been amongst the most frequently visible public communicators of complicated science, particularly around infectious disease outbreaks. Infectious diseases of national concern such as the anthrax letters, SARS, H1N1, H5N1, MERS, Ebola, Zika, and Mpox, just to name a few. Each time, he served as the explainer of all things infectious and complicated.

His biggest communication challenge may very well have been the ongoing COVID-19 pandemic, which to date, has resulted worldwideopens in a new tab or window in over 650 million known cases and 6.6 million deaths. In the U.S. alone, we have had over 99.9 million known cases and 1.08 million deaths. COVID-19 occurred in an environment of evolving knowledge about the SARS-CoV-2 virus, the clinical impact of the disease, rampant misinformation and disinformation spread through robust social media tools, and an extremely polarized political environment. Adding to the challenge, the lack of communication alignment amongst public figures at the federal, state, and local levels made it easier for false information about the pandemic to spread. This false information resulted in increased morbidity and mortality in communities where disinformation was most prevalent and opposition to proven public health measures like masking or social distancing were resisted. This was particularly a challenge because of his position as a chief health advisor to President Trump, who was often a major purveyor of misinformation. Fauci’s role as a trusted communicator of complicated science was challenged when the public response and backlash in some quarters became threateningopens in a new tab or window to him and his family. Despite this, he remained steadfast in his advice both to the President and the public.

Fauci also gave sound advice to his public health colleagues, including me. He was awarded the Presidential Citation of the American Public Health Association in fall 2020. That year we had an all-virtual meeting because of COVID-19. In his prerecorded remarksopens in a new tab or window, he humbly accepted the award and then acknowledged the hard work of the public health community for their resilience and dedication in addressing the pandemic. His message was one of his strong commitments to science, ensuring equity in our response, his belief that we would have at least one effective COVID-19 vaccine, and his resolute view that public health measures would successfully address the pandemic.

There will be many accolades in the coming days about Tony’s scientific achievements as an immunologist and director of the National Institute of Allergy and Infectious Disease (NIAID). He was central to many discoveries about HIV/AIDS and helped create the President’s Emergency Plan for AIDS Relief. Of course, we all know of his most recent accomplishment as a prime force behind Operation Warp Speed, which delivered, in record time, a safe and effective mRNA vaccine for SARS-CoV-2 infection. He has certainly received a plethora of scientific recognition for this work. There will also be accolades for his role as a physician advocate and his extraordinary ability to engage and partner with community advocates to ensure they have a seat at the research table. This is an approach many of us have tried to emulate in general public health practice.

Tony is indeed stepping down this month from his national role as President Biden’s chief medical advisor, and his 38-year role as NIAID director and clinician. He says he is not retiring, and I suspect like many public health practitioners he will take a well-deserved and needed rest before embarking on the next chapter of his professional life. However, if there is one thing COVID has taught us about infectious diseases, it is that they are here to stay, and we will always need an extraordinary communicator on all things complex and infectious. Tony, don’t turn off your cellphone.

Treatment Is a Two-Way Street


High-functioning doctor-patient relationships can be mutually rewarding

A photo of a Norman Rockwell triple self portrait

I was reading about the relationship between the pioneering psychologist Erik Erikson and the iconic painter Norman Rockwell. Erikson, who gained fame for explicating eight crucial stagesopens in a new tab or window of psychosocial development across the lifespan, was Rockwell’s psychotherapist.

Both men lived in the idyllic Massachusetts town of Stockbridge, where Rockwell painted one of his most recognized pieces — “Stockbridge Main Street at Christmas” — depicting picturesque Main Street during the holiday season. Stockbridge Main Street was also home to the famous Austen Riggs Center, a bastion of psychoanalytic practice and long inpatient stays. Rockwell’s wife was hospitalized at Austen Riggs for treatment of depression and alcohol use disorder. Rockwell, himself, fell into a deep depression, which led to a serendipitous encounter with Erikson and subsequent outpatient treatment with him.

Rockwell was fussy about his paintings — a perfectionist at heart. In a depressed state, his obsessiveness was insufferable, overthinking his technique and questioning the quality of his artwork. Erikson pulled Rockwell out of depression and helped impart the social milieu of the 1950s into Rockwell’s paintings. In audio recordings, one can hear Rockwell tell his son Tom how Erikson helped him revitalize his painting, even dispensing advice to Rockwell about how he should begin the lineage of Rockwell’s celebrated “Family Tree.opens in a new tab or window

One wonders whether the relationship between the two men held any meaning for Erikson. Erikson was born in Germany and emigrated to the U.S. at age 31. He never knew his biological father — in fact, he was initially deceived about his paternity. As Erikson wrestled with his identity, he changed his name several times, finally arriving at “Erik Erikson” and subsequently coining the term “identity crisis.” According to Jane Tillman, PhD,opens in a new tab or window director of the Erikson Institute, Rockwell’s paintings helped suffuse Erikson’s identity by enabling him to reflect on art that was quintessentially American.

Tillman’s account leads me to believe that the doctor-patient relationship is, at its best, a bidirectional affair — a two-way street. Although high-functioning doctor-patient relationships are not the same in magnitude as the one between Erikson and Rockwell, who ended up good friends, they have a special give-and-take quality. My premise is that while the physician is the ostensible healer, the patient helps heal the physician, usually through subtle means uncovered after the physician reflects on a patient’s visit or upon termination of the relationship.

The idea first dawned on me as a psychiatry resident. I evaluated a young woman for a relationship problem. I thought the initial session went quite well. I asked her if she would return to discuss some issues in more depth. “I’m not seeing you again,” she replied. Puzzled, I asked why. “Look at your plants,” she said angrily. “They’re half-dead. If you can’t give your plants a little TLC, how do you expect to take care of me?”

I was shocked. I had no answer. Admittedly, I never had much of a green thumb, but the patient rightly pointed out that my inaction — not watering my plants — was inexcusable. It had a profound effect on me and led to my subsequent interest in horticulture, perhaps over-compensating for a perceived failure.

As a physician, I find it much easier to give advice than receive it, which is not a surprise. If I have to see a doctor for personal reasons, the conversation starts off stilted until I tell them I am also a physician. Upon informing the doctor I am a psychiatrist, there is often an enthusiastic exchange of stories about difficult or unusual patients. Bruce Springsteen would say that physicians’ collective stories are “The Ties That Bind.”

I recently moved to Charlotte, North Carolina, and I had my initial visit with a primary care physician (PCP) who went to medical school and trained in my hometown of Philadelphia. He told me his wife trained in emergency medicine at the same institution where I attended medical school and did my residency. We shared a good laugh when discussing the sundry characters known to visit emergency departments who are not really in crisis, and how difficult it was to decide whether to prioritize their medical needs or mental health needs.

The conversation quickly turned serious. The PCP informed me that at least half his patients had concomitant mental health problems that went unaddressed mainly due to time constraints (he was allotted only 15 minutes per visit). He also confessed that he didn’t feel comfortable playing the role of quasi-therapist. I told him that back in the day, I was a consultation-liaison psychiatrist, and I was routinely called to assess med-surg patients. I informed the PCP he could easily brush up on psychiatry, and I recommended a couple of primers he could read, including The Fifteen Minute Hour: Applied Psychotherapy for the Primary Care Physician, considered a classic.

Research confirmsopens in a new tab or window that physicians who can emotionally engage with patients have better outcomes and higher patient satisfaction scores. When a patient perceives that their physician cares and listens to their concerns, they are more likely to complyopens in a new tab or window with medical recommendations and return for follow-up visits. But there is very little research indicating that paying credence to our patients’ advice and musings makes us better doctors. Can patients stimulate our personal growth, as Rockwell did for Erikson in his search for identity?

The short answer is that physicians can become better doctorsopens in a new tab or window by being patients. When doctors exchange the white coat for a hospital gown, they learn the importance of empathy and language and gain an appreciation for the trauma of illness and trauma of treatmentopens in a new tab or window. The well-known author and speaker Danielle Ofri, MD, PhD, echoed the same sentiment; she devoted an entire bookopens in a new tab or window to lessons she learned from her patients. One of the most important, she believes, is learning what it feels like to actually be a patient — in her case, the humiliation and helplessness she felt both during and after giving birth.

In addition to assuming the patient role, listening carefully to our patients, especially the pooropens in a new tab or window and others who are disadvantaged, helps physicians grow, because learning how to overcome barriers to high-quality treatment — barriers such as poverty, poor access to care, time limits on interactions, bureaucratic red tape, and general mistrust of healthcare systems — enables physicians to adopt more personalized approaches to healthcare. Clearly, if we accept our patients as teachers, they will infuse elements of humanismopens in a new tab or window in our training and practice. Patients have been known to “define our work, instantiate our values, and shape our identitiesopens in a new tab or window,” much like Rockwell aided Erikson. It is not unreasonable to expect that doctors who are exposed to diverse communities will develop strong clinical skills, become patient advocates, and contribute to a vibrant physician workforce.

It’s been saidopens in a new tab or window that medicine is an art whose magic and creative ability reside in the interpersonal aspects of physician-patient relationships. Too often, however, medical practice has become stymied by tasks that need completing and patients that need complex services. Grinding through our day, we lose sight of what a special role we can play in patients’ lives. It is only when we rediscover our passion for the practice of medicine and embrace our mission — to serve the sufferingopens in a new tab or window — that we realize we have the power to transform patients, and in doing so, transform ourselves.

Arthur Lazarus, MD, MBA, is a member of the Physician Leadership Journal editorial board and an adjunct professor of psychiatry at the Lewis Katz School of Medicine at Temple University in Philadelphia.