a bucket of blueberries

A Cup Of Blueberries Per Day Reduces Heart Disease

Everyone knows that fruit and vegetables are part of a healthy diet. However, some fruits and vegetables may be more beneficial than others. Research shows that a cup of blueberries a day reduces risk factors of cardiovascular disease heart disease.

large bucket of blueberries

Blueberries and Metabolic Syndrome

Researchers set out to see how blueberry consumption affects Metabolic Syndrome. Diagnosis of Metabolic Syndrome is when a patient meets 3 of 5 criteria. The criteria include: high blood pressure, excess fat around the waist, high triglycerides, low levels of good cholesterol, and high blood sugar. 1 out of 3 people have Metabolic Syndrome. In this study, researchers followed 138 obese and over-weight participants. Participants were given one of the following: a placebo, ½ cup blueberries, or 1 cup blueberries. 

Drops In Cardiovascular Disease Rick

The results show cardiovascular disease risk dropped 12-15% when participants consumed 1 cup of blueberries.  Unfortunately, consuming ½ cup of blueberries does not show any improvement. Anthocyanins, a compound responsible for berries color, is the main reason for the reduction in cardiovascular disease.  Certainly, powerful anthocyanins will be in cherries, blackberries, pomegranate, and raspberries. In addition to healthy fruits and vegetables, a balanced diet of lean protein and whole grains is important too.

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Saunas and Avoiding Fatal Cardiac Death

Saunas aren’t commonplace for people in warmer regions of the world. That’s because, in places like Birmingham, Alabama, you can walk outside and feel sauna like effects. Colder regions of the world, especially in Europe, use saunas more often. Fortunately for those users, sauna bathing may have remarkable health effects.


Saunas by the Numbers

According to the Journal of the American Medical Association Internal Medicine, sauna bathing reduces fatal cardiac events and all cause mortality. The study was quite large using 2,315 men ages 42-60 from eastern Finland. The study shows a 23% and 48% reduction of fatal cardiac heart disease (CHD) by using the sauna 2-3 times and 4-7 times per week respectively. Compared to men going 1 time per week, there is a 27% and 24% decrease risk for fatal cardiovascular death (FCD) and all cause mortality (ACM) respectively for 2-3 sauna sessions. Furthermore, 4 sauna sessions or more decreased the risk of FCD and ACM by a 2 fold average. Those are impressive numbers considering you sit in a room for 20 minutes.

Why Do Saunas Help?

Scientists aren’t sure why sauna sessions reduce the risk of cardiac and all cause mortality. Most believe that sauna sessions increase blood vessel function. Previous studies show positive effects with many vascular and heart functions.

Finnish saunas use dry heat to make you sweat. It’s like using a heater. Wet saunas use water and heat to create humidity to heat your body. Thus, you may not get the same beneficial effects using a wet sauna.

In conclusion, more investigation is needed involving sauna bathing and vascular function.

For more information about Structural Chiropractic in Birmingham, Alabama, click here.

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