Dr. David Koivuranta covers six health findings: only 11.5% of people recognize all five heart-attack symptoms. A plant-based diet increased post-meal calorie burn by 18.7% in overweight participants. Higher daily step counts lower hypertension risk in post-menopausal women. Leafy greens and fish reduce early-onset dementia risk, and low-sodium diets cut stomach cancer risk by up to 24%.
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Hello everyone, it's Dr. Dave. Hopefully you're all doing well, you had a wonderful January weekend, looking forward to a good week. Coming at you on behalf of the Toronto Neck and Back Pain Clinic with your daily health update for Monday, January 18th, 2020. 6 areas of health and wellness in our daily health update. Somewhere around this video you can read all 6 areas. If you'd like a copy, DM us on social, send us an email, call the clinic, we'd be happy to get that to you. Not going to treat, diagnose, prevent, or cure any illness or disease with our time together today. However, I do I do believe from my heart that if and when you spend some time every day, as short as it may be, like our daily health update, spending some effort in learning or hearing, getting exposed to some health and wellness information based on the latest and greatest research and literature, that it will influence your own thoughts, decisions, and actions for the day, helping to support those good outcomes you like. And because you live your life through your body, your experiences every day will be better when you are healthier. Having made that effort. So congratulations for being here. Our first health alert is from the International Journal of Environmental Research and Public Health, December 2020, and it says that many people may not recognize a heart attack, which could be a problem if you're in the midst of one. So the top 5 most common heart attack symptoms include chest pain or discomfort, shortness of breath, arm and shoulder pain and discomfort, feeling weak, lightheaded, or faint, and jaw, neck, and back pain. A survey of 393 adults revealed that only 11.5% recognized all 5 symptoms, and the majority of them, over 71%, only recognized chest pain discomfort as a possible sign of heart attack. Generally, if you're not feeling well, it's good to, uh, stop what you're doing, take assessment of your body, where you're at, understand that there may be a reason for what you're noticing. And if there isn't, then it is a priority to get checked and be confident that you're well. If you're not confident, it may not be something that that, uh, it's not that bad, I can live with it, let's just see what happens. You will never go wrong trying to determine how good you really are so as to fend off any kind of problem when it comes to your health overall, but especially these symptoms with heart attack. All right, on a different direction with our diet and nutrition, the Journal of the American Medical Association Network Open in November 2020 did a 16-week experiment with overweight or obese participants who adopted a low-fat plant-based diet that included fruits, vegetables, whole grains and legumes, and they experienced an 18.7% increase in after-meal caloric burn, something that was not observed in individuals who ate their usual diet. The members of the plant-based diet group also reported more significant drops in fat mass and visceral fat. So plant-based diet is probably good for us, and it apparently boosts the metabolism. Um, you know, a well-rounded diet isn't bad. However, if at some point you will need or want to make changes due to weight or other health factors, you do want talk to a healthcare provider and adopt a strategy, if not for a defined period of time, to try and improve your situation. It can be done. Hypertension Journal, November 2020, says that walking benefits the hearts of postmenopausal women. Study looked at a decade of data concerning over 83,000 middle-aged and older females, and they observed that the more steps a participant averaged per day, the higher her risk— the lower her risk thank goodness, for high blood pressure. So get out there and get those steps. There are two foods that can reduce your, reduce your risk for early onset dementia, according to the journal Nutrients, November 2020, and it's leafy green vegetables and fish. So including those is good for your brain and avoiding, or perhaps trying to help defeat cognitive decline. The journal Cancer Medicine, December 2020, says that a low sodium diet can lower the risk for stomach cancer by up to 24%. So watch out what foods you're having. A lot of them already contain sodium, and you have to ask yourself if there's any need to add salt to anything at all that you're eating or cooking. How to reduce work-related injuries from the Icahn School of Medicine at Mount Sinai, November 2020. They looked at the following to try and help reduce work-related injuries: to modify your work, to reduce the amount of reaching and bending you perform daily, So to plan what it is you're doing with optimum efficiency and perhaps a strategy. Avoid slouching and bending in awkward positions, including— include stretching and movement to strengthen your posture while working. Reduce repetitive or prolonged activities when possible, taking frequent breaks during your shift and remembering to use proper mechanics when lifting. And basically what it boils down to is some awareness or a true sense of mindfulness what you're doing in that moment and being sure that the way you're doing and the amount you're doing and the other factors or variables in your immediate environment, do they support you being able to do it in a healthy way so your work doesn't become something that can potentially, uh, injure you? Especially not necessarily the big accident injury, that macro trauma, which can also happen if we're not careful and smart, but also that repetitive micro trauma that can build up over time. And through our awareness and mindfulness, through those tasks that we do every day, we can try to mitigate those effects and make sure we're staying healthy and well. And of course, if you need help with that, there are a lot of body therapists who can help you, from chiropractic to osteopathy, massage therapy, and even physiotherapists and a personal trainer perhaps, occupational therapists, and even athletic therapists. So there's a lot of people out there who can lend you a hand. Don't be afraid to seek out some assessment based on the work you do every day just to keep you healthy and well, even if you don't have any aches and pains yet. But of course, if you do, even more important to get on top of that so that it doesn't become a contributing factor to decline in your quality life over time. So that's your happy note for your Monday to start your week. I hope it's a good one, and I will catch up with you tomorrow, Tuesday, with the next daily health update. But until then, get out there, enjoy yourself, share some smiles, make it a good week, and we'll talk to you soon.
