February 2021 - Lake Country Medical Concierge

The Benefits of Walking (and Great Gear for Walking Better)

February 24, 2021/in Blog /by lakecountry

The good weather is just around the corner. Getting outdoors in the sunshine and starting a daily walking routine provides great health benefits. Let’s explore the perks of walking and check out important gear to make your walk both comfortable and safe.

Walk for Your Life

Walking offers a variety of remarkable health benefits.

Research indicates walking is great for cardiovascular health, for example. Regular, moderate walking reduces the risk of cardiovascular events by 31% and lowers the risk of dying from cardiovascular events by 32%, according to Harvard Health. Even people who walk as little as 5 ½ miles per week at a pace as slow as 2 miles per hour can enjoy cardiovascular benefits, though those who walk farther and faster accumulate greater protection.

Walking also can boost your immune system. A study of 1,000 people found walking at least 20 minutes a day, 5 days per week resulted in 43% fewer sick days, according to Harvard Health. The same study suggested regular walkers experience shorter, milder symptoms even if they become sick.

Other research indicates seniors who regularly walk are 28% less likely to become disabled and 18% less likely to have had any episode of physical disability, according to Harvard Health.

Walking is good for your mind, too. Studies show replacing roughly one hour of sitting with around one hour of moderate physical activity — such as fast walking — can reduce the risk of depression and lessen cognitive decline in older Americans.

Gearing Up

Being ill-prepared can make walking feel like a chore, so it’s crucial to choose the right gear.

Good shoes are essential. Steer clear of flip-flops and boots. Instead, go for shoes specifically designed for walking. Make sure your shoes sturdily support your feet while allowing adequate movement. Pair them with comfortable socks made of sweat-wicking fabric. Avoid cotton socks, which can retain moisture and make your feet clammy

It’s also important to choose the right shirt and pants. Sweat-wicking fabric is a must here, too. It’s best to wear a long-sleeve or short-sleeve shirt — skin-baring tops allow too much sun exposure. Make sure your pants are neither too loose nor too tight; a good fit will help you move with ease. Depending on the weather that day, you may need to layer up. If so, you should wear a well-fitted, sweat-wicking base layer. From there, add a layer of insulation — such as a wool shirt. You may also need a weatherproof outer layer, such as a jacket. Remove layers as needed to avoid overheating. No matter what, remember to wear bright colors and, at night, reflective stripes to stay visible to drivers.

Headgear can enhance your walk as well. A simple visor will shield your face from the sun, but more substantial options such as a sun hat will offer more protection — though at the risk of causing worse “hat hair.” Keep a rain hat handy for drizzly days.

Avoiding sunburn is key. In addition to wearing sun-blocking clothing, don’t forget to apply sunscreen to any exposed areas of skin. The U.S. Food and Drug Administration (FDA) recommends sunscreen with a sun protection factor (SPF) of 15 or higher. Wear UV-blocking sunglasses to guard your eyes, too.

Be sure to bring a water bottle along to stay hydrated — especially for a longer walk.

Finally, remember to stay vigilant against COVID-19. Wear a facemask if you’re walking indoors, or if you’re walking outdoors around other people. You can check the State of Georgia website for the latest guidelines.

So, are you ready to add walking to your daily routine? Gear up, head out and seize walking’s amazing benefits today!

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Oily Fish, Fish Oil Supplements Linked to Lower Diabetes Risk

February 17, 2021/in Blog /by lakecountry

In the largest study of its kind to date, regularly eating oily fish such as salmon, sardines, lake trout and albacore tuna reduced the risk of type 2 diabetes.^[1]

The observational study, which was published in Diabetes Care, analyzed the health and diet of nearly 400,000 middle aged and older UK residents across roughly 10 years.^[2] The study found people who eat one or more servings weekly of oily fish have a 22% lower risk of type 2 diabetes compared with those who never eat oily fish. Even people who eat less than one serving of oily fish weekly have a 16% lower risk of type 2 diabetes. Non-oily fish, on the other hand, has no link to type 2 diabetes risk reduction, according to the study. While the study may lead to future dietary guidelines for prevention of type 2 diabetes, clinical trials are needed before any formal recommendations are made.

Other Potential Benefits of Oily Fish

Fish oil contains high amounts of omega-3 fatty acids called eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).^[3] Omega-3 acids support essential functions throughout the human body, from maintaining cell membranes to promoting hormone production.

Some research indicates omega-3 acids may reduce the risk of heart attack or stroke, according to the American Heart Association.^[4] Other research suggests omega-3 acids can help reduce inflammation and even fight depression, according to studies published by the National Institutes of Health (NIH).^[5][6]

Staying Safe with Fish

Oily fish is an attractive option for good health — not only for its rich omega-3 content and potential type 2 diabetes risk reduction, but also for its high amounts of protein, vitamin B₁₂, vitamin D, iron, and numerous other nutrients.^[5] However, it’s important to remember fish contain mercury. The Food and Drug Administration (FDA) provides detailed guidelines for safely eating fish, including which fish contain more mercury than others. As always, remember to talk with your doctor before making changes to your diet.

Though regularly eating oily fish was linked to the greatest type 2 diabetes risk reduction, the study found those who consistently took fish oil supplements had a 9% reduction in risk.^[1] It’s important to remember not all fish oil supplements are equal. Make sure you choose high-quality, highly concentrated supplements such as OmegaGenics EPA-DHA 1000 from Metagenics and follow the recommended dosage.

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COVID’s Lingering Symptoms

February 10, 2021/in Blog /by lakecountry

Two new studies are adding to a growing body of evidence suggesting COVID-19 causes chronic, debilitating symptoms long past infection and illness. There are now more than 50 symptoms tied to COVID in mild, moderate and severe cases. Fatigue, headaches, brain fog, hair loss, and loss of smell are the most common lingering effects while more worrying symptoms such as lung problems, chest pain, heart problems, sleep disorders and neurological issues have also been reported.

The first investigation is a large meta-analysis that included data from 15 studies in the US, Britain and Europe and involved nearly 48-thousand patients. It found eight out of 10 COVID-19 patients had lingering symptoms or signs 14 or more days after acute infection. At Houston Methodist Research Institute, one site where the data was collected, clinicians found fatigue was the most common symptom of both long and acute COVID-19, and remained present 100 days after onset.

The meta-analysis revealed that during follow up appointments, more than a third of patients had an abnormal chest x-ray or CT scan. Tests also showed elevated biomarkers for inflammation, such as D-dimer and C-reactive protein (CPR). Other symptoms included persistent cough, chest discomfort and pulmonary fibrosis, as well as cardiac arrhythmias, inflammation of the heart muscle (myocarditis), depression, anxiety and sleep issues.

Last month, the prestigious medical journal, The Lancet, reported findings from another study that followed hospitalized patients in Wuhan, China. It showed 76% of those patients were still struggling with the after-effects of COVID-19 six months later. The study cited fatigue and muscle weakness as the most common symptoms. However, some patients experience lasting impacts such as long-term cardiac damage, lung damage and kidney damage.

Because COVID-19 is a new disease, it’s not known how long many of the symptoms will last. Even patients with a mild case of COVID-19 report lasting symptoms for months after infection, such as breathlessness while walking. Adding further to the mystery, researchers are still trying to determine why some people experience these persistent problems — especially when the virus is no longer detected. In many cases, chest x-rays, scans and other tests mysteriously come back normal or negative.

There’s no specific diagnosis for post-COVID symptoms. The syndrome has been described as “long COVID” and those suffering with it as “long haulers.” While at first, some experts dismissed the idea of long haulers due to the lack of medical evidence and inconsistent test results, the medical community is now paying close attention. Dr. Anthony Komaroff, editor-in-chief of the Harvard Health Letter, believes post-COVID-19 symptoms can affect a wide range of people from young to old — those who were healthy, those who have been hospitalized, and those with mild cases. As he states, it’s not unthinkable that 50 million Americans could ultimately become infected. If just 5% of COVID patients develop lingering symptoms, post-COVID treatment will become even more critical.

The head of the National Institute of Allergy and Infectious Diseases, Dr. Anthony Fauci, has suggested “long COVID” resembles a condition called myalgic encephalomyelitis/chronic fatigue syndrome or ME/CFS. More commonly known as chronic fatigue syndrome, ME/CFS has symptoms including extreme fatigue, sleep dysfunction, and brain fog — similar to symptoms reported by long-COVID sufferers — and is known to develop following viral infection. A recent study at the Stanford University School of Medicine indicates inflammation is a powerful driver behind chronic fatigue syndrome. Similarly, some scientists believe inflammation could be an underlying factor in the lingering effects of COVID-19. More studies with standardized testing are needed to determine whether COVID-19 directly causes long-term symptoms or if these symptoms are caused by a preexisting disease or condition.

If you’ve had COVID and are still dealing with lingering symptoms that impact the quality of your life, contact your doctor or healthcare provider.

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Keeping Current on Heart Health

February 3, 2021/in Blog /by lakecountry

Did you know February is American Heart Month? Now is an excellent time to prioritize your heart health!

Good cardiovascular health leads to a better quality of life. It can, for example, even protect your neurological health. People with ideal heart health in midlife are 54 percent less likely to later develop dementia than those with poor heart health, according to a new study of data collected by researchers at the University of Eastern Finland.^[1]

Let’s make this Heart Month count as we explore recent research into ways to improve your cardiovascular health.

The Mediterranean Diet

For years, health experts have linked both the Mediterranean Diet and low-fat diets with improvements in heart health. But recently, a study in Spain put both diets to the test. Researchers analyzed data from more than 1,000 people with coronary heart disease, with half the group following a Mediterranean Diet and the other half, a low-fat one.^[2]The Mediterranean Diet, which emphasizes vegetables, fruits, fish and whole grains combined with small amounts of diary, meat and red wine, was found to improve endothelial function, a key biological process to heart health. The endothelium is a thin layer of membrane that surrounds the inside of blood vessels and the heart. The findings suggest that switching to a Mediterranean diet could help lessen the risk of endothelial damage and prevent future heart attacks.

And that’s not all — recent research indicates a “green” version of the Mediterranean diet, which allows even less poultry and red meat, may be even healthier than the standard version of the diet.^[3]

Fish and Walnuts

Fish and walnuts could have important benefits for heart attack sufferers. Fish and walnuts each contain different types of omega 3 fatty acids. Fish contain omega-3 eicosapentaenoic acid (EPA), while walnuts contain alpha-linolenic acid (ALA). A recent study published to the Journal of the American College of Cardiology analyzed the outcomes of heart attack sufferers for three years.^[4]The study found higher EPA levels are associated with decreased hospitalization and death from cardiovascular issues. Higher ALA levels are associated with decreased all-cause mortality. The research suggests that EPA and ALA work together to provide comprehensive benefits. So, consider fish and walnuts as delicious tools to protect your heart!

Glucosamine Benefits

Glucosamine is a natural sugar found in the cartilage around your joints. Recent research from West Virginia University indicates taking glucosamine supplements every day for a year or longer could be associated with a 65 percent decrease in cardiovascular-related deaths.^[5] The same research suggests taking glucosamine supplements could result in a 39 percent reduction in all-cause mentality. Have you considered adding glucosamine to your list of daily supplements?

A Lifestyle of Health

Maintaining a healthy weight for your height and age is crucial to cardiovascular health. You can check the Centers for Disease Control (CDC) or National Institutes of Health (NIH) websites — and consult your doctor — to find your ideal weight. Also, remember to maintain a healthy diet and regular exercise routine.

Would you like a quick test of your heart health? According to the European Society of Cardiology, climbing four flights of stairs in less than a minute indicates good heart health.^[6]So, consider climbing stairs to gauge your heart’s condition.

Don’t let this American Heart Month pass by without placing a renewed focus on your heart. It can give you a better life for today and beyond!

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Archive for month: February, 2021