Irregular sleep bad for the heart and body hormones, dairy and vegetables to lower risk

Dr. Muhammad Hafez Ibrahim

A study by the American Heart Association showed that irregular and poor-quality sleep patterns can lead to an increased risk of cardiovascular disease in the body . Dr. Kelsey Voll, author of the study and professor in the Department of Epidemiology at Vanderbilt University Medical Center, USA, confirmed that this study is one of the first Studies providing evidence of a link between irregular sleep duration and timing and atherosclerosis. Atherosclerosis is the buildup of plaque in the arteries, according to the American Heart Association. This plaque consists of cholesterol, fatty substances, cellular waste products, calcium, and fibrin, which is a blood clotting factor. As plaque builds up, the walls of blood vessels thicken, reducing blood flow and thus reducing the amount of oxygen and other nutrients that reach the rest of the body.

Atherosclerosis can lead to cardiovascular diseases, including coronary heart disease, angina pectoris, and seizures, according to Dr. Kelsey Foll of Vanderbilt University. Heart attacks, strokes, and carotid and peripheral artery disease . Poor sleep, including poor quality, abnormal amounts, and interrupted sleep, has been linked to Heart Disease and Mortality Related to Cardiovascular Diseases Where previously, little was known about the specific associations between sleep regularity and atherosclerosis . The study authors determined that sleep regularity is estimated by differences in sleep duration, i.e. how long a person sleeps each night, and sleep timing, i.e. the time a person sleeps at night. The fewer the differences, the better for the heart and blood vessels .

The researchers at Vanderbilt University in America learned more about this relationship by analyzing the sleep of the elderly, that is, those who reached the age of aged 69 years, on average, who participated in the Lissl study B arteries, a study designed to investigate the prevalence and evolution of risk factors . and for the treatment of cardiovascular diseases. Over 655 participants were recruited from Minnesota, Maryland, Illinois, North Carolina, California, and New York State. During the sleep assessments, participants kept sleep diaries for seven consecutive days and wore a wristwatch that tracked their sleep and wake history. Participants underwent a home sleep study measuring breathing, nighttime sleep-wake stages, and heart rate.

After assessing the cardiovascular health of the participants, the researchers found that those with irregular sleep periods had those who ranged from 69 minutes to more than two hours in a week were about 1.4 times more likely to have high coronary artery calcium scores compared with those with more consistent sleep durations. This calcium score measures the amount of calcified plaque in the arteries; A higher number increases the risk of certain cardiovascular diseases. This group was more likely to have carotid plaques and abnormal results from a test assessing vascular sclerosis. Vanderbilt University Dr. Kelsey Voll said. These results indicate that maintaining regular or habitual sleep durations, or sleeping close to the same total amount of time each night, plays an important role in preventing cardiovascular disease.

A study conducted by Australian scientists at the George Institute for Global Health, led by Dr. Cathy Treau, illustrates the relationship between dairy products and heart health. A scientific study found that adults who eat a diet rich in dairy products have a reduced risk of heart disease by up to 16 percent.Much previous research has linked dairy products to heart problems, because ingredients like milk and cheese are high in cholesterol and fat. However, the results of the study conducted by Australian scientists at the George Institute for Global Health confirmed the positive protective effect of dairy products on heart health . Where the researchers advised in their study to eat non-fat, unsweetened and salt-free dairy products.

The study included four thousand people, and they were followed up over a period of 16 days. Data on cardiovascular health and mortality during this period.The results were compared with 15 another similar study, including 69 thousand people from the United States, Denmark and the United Kingdom, to confirm the findings To Australian researchers. The data showed that people who ate more skim dairy products in their diet were less likely to 16 percent of heart problems, compared to those who ate the least amount of these products. The author of the study, Dr. Kathy Trio, said that dairy products are the main source of vitamin B12 It is important in building red blood cells and maintaining the health of the nervous system. It also contains potassium, which plays an important role in maintaining the health of nerves and muscles. And to get the best results with regard to dairy products, it is recommended to eat low-fat, unsweetened, and low-salt dairy. She explained that heart and circulatory diseases cause the death of about 69 thousand people annually in the United Kingdom, while it is behind 655 one thousand deaths in the United States. .

the heart . High cholesterol is a health risk, but skim milk can play a role in lowering the risk of cardiovascular disease. According to a research review published by the British Royal Society of Chemistry, a certain type of milk has been shown to have a beneficial effect on cholesterol levels. Also, a team from the Food and Health Program at Quadram Institute of Biological Sciences, Norwich Research Park, UK, revealed that oat milk has a cholesterol-lowering effect. The researchers pointed out that epidemiological and interventional studies clearly showed the beneficial effect of consuming oat products on blood cholesterol and other markers of cardiovascular disease, as it is believed that the cholesterol-lowering effect of oats is related to the beta-glucan fiber that oats contain. As Heart Foundation UK explains to Cholesterol, beta-glucan is a form of soluble fiber, which they assert can help lower cholesterol. She adds that oatmeal works by forming a gelatinous substance in the intestine that can bind to cholesterol-rich bile acids and prevent the body from absorbing them. She recommends using three grams of beta-glucan daily when trying to lower cholesterol levels.

Nutritionist Dr. Victoria Taylor, of the British Heart Foundation, recommended that consuming oat milk is not the only source of beta-glucan, as it can be found in oatmeal porridge and biscuits. Breakfast oatmeal and oatmeal cereal flakes. The nutritionist, Dr. Victoria Taylor, explained in detail the health benefits and drawbacks of certain types of milk as follows:

= Cow’s milk: It is a good source of calcium, but the doctor explained Victoria Taylor notes that its saturated fat content can be irritating. She said that cow’s milk does not contain a high percentage of fat, even whole milk contains 4 percent of fat, which puts it in the middle category, unless a person eats it a lot, so calcium accumulates in the body.

= ALMOND MILK: Dr. Victoria Taylor noted that this type of milk usually contains only about 2% almonds and will not provide the same health benefits For the heart is like eating whole nuts. However, almond milk is lower in saturated fat and calories As well as protein from cow’s milk.

= Soy Milk: Dr. Victoria Taylor explained that research has linked soy protein with heart health benefits. Studies have shown that eating between 16 and 16 a gram of soy protein per day can Helps lower cholesterol levels. It is similar in fat and protein content to semi-skimmed milk.

= Coconut milk: Dr. Victoria Taylor warned of a high percentage of saturated fats With coconut milk and stressed the need to use it in moderation.

= Oat milk: Dr. Victoria Taylor confirmed that oat milk contains beta-glucan, which can help Helps maintain normal cholesterol levels when you consume 3 grams per day as part of a balanced diet. One cup of oat milk 250 contains 1 gm of beta-glucan, which is low in fat and protein. People can lower their cholesterol by cutting down on fatty foods, as it recommended oily fish, brown rice, fruits and vegetables.

The Indian Health Authority clarified by eating certain vegetables Which has the effect of magic and balance between hormones in the body by eating these vegetables. Where there are many types of hormones in the body, and the function of each of them is different from the others, and their reduction or imbalance causes a number of health problems. However, hormonal imbalance can be avoided by adding some vegetables to the diet as follows:

= cabbage: its consumption helps in balancing hormone levels in the body, This is because it contains a number of healthy elements and compounds.

= Broccoli: Eating broccoli is beneficial for people who have low levels of estrogen in their bodies, and also for maintaining On the balance of other hormones.

= Tomato: Tomato consumption is beneficial when the level of hormones in the body is unbalanced. The properties found in tomatoes regulate hormone levels and protect the body from chronic diseases.

= Avocado: Consuming avocado is very beneficial when there is a hormonal imbalance.

= Spinach: Spinach contains a sufficient amount of iron, which is necessary to treat anemia in the body. body, and correct hormonal imbalance in the body.

= Beetroot: Adding it to the diet helps in treating the problem of hormonal imbalance