Mindfulness is a mental practice in which a person directs their attention to the present moment, having a nonjudgmental awareness of their immediate surroundings, thoughts, and feelings.
A study by researchers at Wake Forest School of Medicine in Winston-Salem, NC, investigates the therapeutic value of online mindfulness sessions for people who have found that the COVID-19 pandemic has affected their emotional health.
After an experimental online mindfulness session, 89% of participants reported that the experience had been helpful.
The principal investigator for the research is Dr. Rebecca Erwin Wells, M.P.H., of Wake Forest School of Medicine, who says:
“We are all born with the capacity for mindfulness. It can help reduce stress and anxiety, and mindfulness meditation practice can help enhance this ability.”
The inspiration for the study comes from a program of free daily mindfulness sessions called “Mindfulness for Milan,” which Italian physician Dr. Licia Grazzi presented during the lockdown period. Dr. Grazzi is one of the recent study’s co-authors.
From March 23 to August 4, 2020, the researchers recruited healthcare professionals, individuals with migraine, and the general public to participate in their study.
Of the 233 participants, 203 came from 116 different zip codes in the United States. In addition, there were 20 participants from other countries and 10 people who participated from unknown locations.
The researchers asked each of the participants to complete a pre-session survey, take part in a 15-minute online video mindfulness session, and then respond to a post-session survey.
Of those taking part, 63% had never practiced mindfulness before.
The session began with a white coat-wearing female instructor providing an overview of mindfulness. A guided practice followed that instructed individuals to bring their attention to the present moment, their breathing, and simply “being.”
The practice encouraged the gentle release of thoughts, feelings, and sensations throughout the session. A bell sound signaled the start and end of the session.
The effect of the class
Of the 144 individuals who completed the post-session survey, 76% said that the experience reduced their anxiety, while 80% reported feeling less stressed.
Slightly more than half of the participants — 55% — said that the class allayed their concerns about COVID-19.
Overall, 89% of people felt that the session helped them, with the same percentage considering the online format to be effective. In total, 74% said that they would recommend online mindfulness sessions to their friends and family. Individuals were also interested in more sessions, either weekly (48%), daily (36%), or monthly (17%).
Just under two-thirds of the participants — 65% — were interested in learning more about mindfulness. An additional 24% said that they might be interested.
The researchers note that 21% of participants were retirees, suggesting that age does not limit the value of mindfulness practice.
Limitations of the study
The study’s authors note several limitations of the research.
Firstly, the completion of the post-session survey may have been affected by some participants continuing to meditate after the session, which would give too much weight to the opinions of non-meditators. Participants may also have become distracted after the session or experienced technical issues.
Secondly, most of the sessions occurred in the early months of the pandemic, possibly artificially heightening people’s emotions and the effect of the session.
Finally, the participants in the study were overwhelmingly white (84%). The authors note:
“Further investigation is needed to understand the reasons behind lack of participant diversity: recruitment methods vs. lack of interest or access. While online programs improve accessibility, lack of internet or low technological proficiency may create disparities for some populations.”
Online mindfulness resources
The researchers also conducted an analysis of interest in mindfulness online. They collected the results of Google searches for the Boolean phrase “mindfulness + COVID” on both May 19, 2020 — toward the start of the pandemic — and August 23, 2020.
On the first date, searches yielded 63.5 million results, whereas there were 96.4 million results on the second date. This 52% increase in the number of sites on which the search phrase appeared suggests a growing interest in mindfulness as the pandemic continued.
The study also contains a list of recommended online mindfulness resources.
A Google search for “mindfulness-based stress reduction” classes led the authors to extensive online mindfulness resources, guided recordings, and external links that members of the Academic Consortium for Integrative Medicine and Health had provided.
Many people have chronic stress and anxiety. They face symptoms such as nervousness, agitation, tension, a racing heart, and chest pain.
In fact, anxiety is among the most common mental health issues. In the United States, more than 18 percent of adults are affected by anxiety disorders each year.
In some cases, another health condition, such as an overactive thyroid, can lead to an anxiety disorder. Getting an accurate diagnosis can ensure that a person receives the best treatment.
In this article, learn about a wide range of natural and home remedies that can help with stress and anxiety.
Natural remedies for anxiety and stress
Natural remedies are generally safe to use alongside more conventional medical therapies.
However, alterations to the diet and some natural supplements can change the way antianxiety medications work, so it is essential to consult a doctor before trying these solutions. The doctor may also be able to recommend other natural remedies.
1. Exercise
Exercise may help to treat anxiety.
Exercise is a great way to burn off anxious energy, and research tends to support this use.
For example, a 2015 review of 12 randomized controlled trials found that exercise may be a treatment for anxiety. However, the review cautioned that only research of higher quality could determine how effective it is.
Exercise may also help with anxiety caused by stressful circumstances. Results of a 2016 studyTrusted Source, for example, suggest that exercise can benefit people with anxiety related to quitting smoking.
2. Meditation
Meditation can help to slow racing thoughts, making it easier to manage stress and anxiety. A wide range of meditation styles, including mindfulness and meditation during yoga, may help.
Mindfulness-based meditation is increasingly popular in therapy. A 2010 meta-analytic review suggests that it can be highly effective for people with disorders relating to mood and anxiety.
3. Relaxation exercises
Some people unconsciously tense the muscles and clench the jaw in response to anxiety. Progressive relaxation exercises can help.
Try lying in a comfortable position and slowly constricting and relaxing each muscle group, beginning with the toes and working up to the shoulders and jaw.
4. Writing
Finding a way to express anxiety can make it feel more manageable.
Some research suggests that journaling and other forms of writing can help people to cope better with anxiety.
A 2016 study, for example, found that creative writing may help children and teens to manage anxiety.
5. Time management strategies
Some people feel anxious if they have too many commitments at once. These may involve family, work, and health-related activities. Having a plan in place for the next necessary action can help to keep this anxiety at bay.
Effective time management strategies can help people to focus on one task at a time. Book-based planners and online calendars can help, as can resisting the urge to multitask.
Some people find that breaking major projects down into manageable steps can help them to accomplish those tasks with less stress.
6. Aromatherapy
Smelling soothing plant oils can help to ease stress and anxiety. Certain scents work better for some people than others, so consider experimenting with various options.
Lavender may be especially helpful. A 2012 study tested the effects of aromatherapy with lavender on insomnia in 67 women aged 45–55. Results suggest that the aromatherapy may reduce the heart rate in the short term and help to ease sleep issues in the long term.
7. Cannabidiol oil
CBD oil comes from the marijuana plant.
Cannabidiol (CBD) oil is a derivative of the cannabis, or marijuana, plant.
Unlike other forms of marijuana, CBD oil does not contain tetrahydrocannabinol, or THC, which is the substance that creates a “high.”
CBD oil is readily available without a prescription in many alternative healthcare shops. Preliminary research suggests that it has significant potential to reduce anxiety and panic.
In areas where medical marijuana is legal, doctors may also be able to prescribe the oil.
8. Herbal teas
Many herbal teas promise to help with anxiety and ease sleep.
Some people find the process of making and drinking tea soothing, but some teas may have a more direct effect on the brain that results in reduced anxiety.
Results of a small 2018 trial suggest that chamomile can alter levels of cortisol, a stress hormone.
9. Herbal supplements
Like herbal teas, many herbal supplements claim to reduce anxiety. However, little scientific evidence supports these claims.
It is vital to work with a doctor who is knowledgeable about herbal supplements and their potential interactions with other drugs.
10. Time with animals
Pets offer companionship, love, and support. Research published in 2018 confirmed that pets can be beneficial to people with a variety of mental health issues, including anxiety.
While many people prefer cats, dogs, and other small mammals, people with allergies will be pleased to learn that the pet does have to be furry to provide support.
A 2015 studyTrusted Source found that caring for crickets could improve psychological health in older people.
Spending time with animals can also reduce anxiety and stress associated with trauma. Results of a 2015 systematic reviewTrusted Source suggest that grooming and spending time with horses can alleviate some of these effects.
Other treatment options
Therapy may help to treat chronic anxiety.
Anxiety that is chronic or interferes with a person’s ability to function warrants treatment.
Therapy can help a person to understand what triggers their anxiety. It can also help with making positive lifestyle changes and working through trauma.
One of the most effective therapies for anxiety is called cognitive behavioral therapy (CBT). The goal is to help a person understand how their thoughts affect their emotions and behavior and to replace those reactions with positive or constructive alternatives.
CBT can help with generalized anxiety and anxiety relating to a specific issue, such as work or an instance of trauma.
Medication can also help a person to manage chronic anxiety. A doctor may prescribe medications in any of the following groups:
antianxiety drugs called benzodiazepines, including Xanax and Valium
sleeping medications, if anxiety interferes with sleep
People should follow the doctor’s instructions when using these drugs, as they can have severe and possibly life threatening adverse effects.
Natural anxiety remedies can replace or complement traditional treatments.
Outlook
Untreated anxiety can get worse and cause more stress in a person’s life. However, anxiety is highly treatable with therapy, natural remedies, lifestyle changes, and medications.
A person may need to try several combinations of therapies and remedies before finding one that works. A doctor can help a person to determine which options are best.
High blood pressure is a dangerous condition that can damage your heart. It affects one in three people in the US and 1 billion people worldwide (1Trusted Source, 2).
If left uncontrolled, high blood pressure raises your risk of heart disease and stroke.
But there’s good news. There are a number of things you can do to lower your blood pressure naturally, even without medication.
Regular exercise can help lower your blood pressure.
Exercise is one of the best things you can do to lower high blood pressure.
Regular exercise helps make your heart stronger and more efficient at pumping blood, which lowers the pressure in your arteries.
In fact, 150 minutes of moderate exercise, such as walking, or 75 minutes of vigorous exercise, such as running, per week, can help lower blood pressure and improve your heart health (3Trusted Source, 4Trusted Source).
What’s more, doing even more exercise than this reduces your blood pressure even further, according to the National Walkers’ Health Study (5Trusted Source).
Bottom line: Walking just 30 minutes a day can help lower your blood pressure. More exercise helps reduce it even further.
2. Reduce your sodium intake
Salt intake is high around the world. In large part, this is due to processed and prepared foods.
For this reason, many public health efforts are aimed at lowering salt in the food industry (6Trusted Source).
Many studies have linked high salt intake with high blood pressure and heart events, including stroke (7Trusted Source, 8Trusted Source).
However, more recent research indicates that the relationship between sodium and high blood pressure is less clear (9Trusted Source, 10).
One reason for this may be genetic differences in how people process sodium. About half of people with high blood pressure and a quarter of people with normal levels seem to have a sensitivity to salt (11Trusted Source).
If you already have high blood pressure, it’s worth cutting back your sodium intake to see if it makes a difference. Swap out processed foods with fresh ones and try seasoning with herbs and spices rather than salt.
Bottom line: Most guidelines for lowering blood pressure recommend reducing sodium intake. However, that recommendation might make the most sense for people who are salt-sensitive.
3. Drink less alcohol
Drinking alcohol can raise blood pressure. In fact, alcohol is linked to 16% of high blood pressure cases around the world (12Trusted Source).
While some research has suggested that low-to-moderate amounts of alcohol may protect the heart, those benefits may be offset by adverse effects (12Trusted Source).
In the U.S., moderate alcohol consumption is defined as no more than one drink a day for women and two for men. If you drink more than that, cut back.
Bottom line: Drinking alcohol in any quantity may raise your blood pressure. Limit your drinking in line with the recommendations.
When you’re chronically stressed, your body is in a constant fight-or-flight mode. On a physical level, that means a faster heart rate and constricted blood vessels.
When you experience stress, you might also be more likely to engage in other behaviors, such as drinking alcohol or eating unhealthful food that can adversely affect blood pressure.
Several studies have explored how reducing stress can help lower blood pressure. Here are two evidence-based tips to try:
Listen to soothing music: Calming music can help relax your nervous system. Research has shown it’s an effective complement to other blood pressure therapies (21Trusted Source, 22Trusted Source).
Work less: Working a lot, and stressful work situations, in general, are linked to high blood pressure (23Trusted Source, 24).
Bottom line: Chronic stress can contribute to high blood pressure. Finding ways to manage stress can help.
7. Eat dark chocolate or cocoa
Here’s a piece of advice you can really get behind.
While eating massive amounts of dark chocolate probably won’t help your heart, small amounts may.
That’s because dark chocolate and cocoa powder are rich in flavonoids, which are plant compounds that cause blood vessels to dilate (25Trusted Source).
A review of studies found that flavonoid-rich cocoa improved several markers of heart health over the short term, including lowering blood pressure (25Trusted Source).
For the strongest effects, use non-alkalized cocoa powder, which is especially high in flavonoids and has no added sugars.
Bottom line: Dark chocolate and cocoa powder contain plant compounds that help relax blood vessels, lowering blood pressure.
8. Lose weight
In people with overweight, losing weight can make a big difference to heart health.
According to a 2016 study, losing 5% of your body mass could significantly lower high blood pressure (26Trusted Source).
In previous studies, losing 17.64 pounds (8 kilograms) was linked to lowering systolic blood pressure by 8.5 mm Hg and diastolic blood pressure by 6.5 mm Hg (27Trusted Source).
To put that in perspective, a healthy reading should be less than 120/80 mm Hg (4Trusted Source).
The effect is even greater when weight loss is paired with exercise (27Trusted Source).
Losing weight can help your blood vessels do a better job of expanding and contracting, making it easier for the left ventricle of the heart to pump blood.
Bottom line: Losing weight can significantly lower high blood pressure. This effect is even more significant when you exercise.
9. Quit smoking
Among the many reasons to quit smoking is that the habit is a strong risk factor for heart disease.
Every puff of cigarette smoke causes a slight, temporary increase in blood pressure. The chemicals in tobacco are also known to damage blood vessels.
Surprisingly, studies haven’t found a conclusive link between smoking and high blood pressure. Perhaps this is because smokers develop a tolerance over time (28).
Still, since both smoking and high blood pressure raise the risk of heart disease, quitting smoking can help lessen that risk.
Bottom line: There’s conflicting research about smoking and high blood pressure, but what is clear is that both increase the risk of heart disease.
10. Cut added sugar and refined carbs
There’s a growing body of research showing a link between added sugar and high blood pressure (29, 30, 31).
In the Framingham Women’s Health Study, women who drank even one soda per day had higher levels than those who drank less than one soda per day (32).
Another study found that having one less sugar-sweetened beverage per day was linked to lower blood pressure (33Trusted Source).
And it’s not just sugar — all refined carbs, such as the kind found in white flour — convert rapidly to sugar in your bloodstream and may cause problems.
Some studies have shown that low carb diets may also help reduce blood pressure.
One study on people undergoing statin therapy found that those who went on a 6-week, carb-restricted diet saw a greater improvement in blood pressure and other heart disease markers than people who did not restrict carbs (34Trusted Source).
Bottom line: Refined carbs, especially sugar, may raise blood pressure. Some studies have shown that low carb diets may help reduce your levels.
11. Eat berries
Berries are full of more than just juicy flavor.
They’re also packed with polyphenols, natural plant compounds that are good for your heart.
Polyphenols can reduce the risk of stroke, heart conditions, and diabetes, as well as improving blood pressure, insulin resistance, and systemic inflammation (34).
One study assigned people with high blood pressure to a low-polyphenol diet or a high-polyphenol diet containing berries, chocolate, fruits, and vegetables (35).
Those consuming berries and polyphenol-rich foods experienced improved markers of heart disease risk.
Bottom line: Berries are rich in polyphenols, which can help lower blood pressure and the overall risk of heart disease.
12. Try meditation or deep breathing
While these two behaviors could also fall under “stress reduction techniques,” meditation and deep breathing deserve specific mention.
Both meditation and deep breathing may activate the parasympathetic nervous system. This system is engaged when the body relaxes, slowing the heart rate, and lowering blood pressure.
There’s quite a bit of research in this area, with studies showing that different styles of meditation appear to have benefits for lowering blood pressure (36Trusted Source, 37Trusted Source).
Deep breathing techniques can also be quite effective.
In one study, participants were asked to either take six deep breaths over the course of 30 seconds or simply sit still for 30 seconds. Those who took breaths lowered their blood pressure more than those who just sat (38Trusted Source).
Try guided meditation or deep breathing. Here’s a video to get you started.
Bottom line: Both meditation and deep breathing can activate the parasympathetic nervous system, which helps slow your heart rate and lower blood pressure.
13. Eat calcium-rich foods
People with low calcium intake often have high blood pressure.
While calcium supplements haven’t been conclusively shown to lower blood pressure, calcium-rich diets do seem linked to healthful levels (39Trusted Source, 40Trusted Source).
For most adults, the calcium recommendation is 1,000 milligrams (mg) per day. For women over 50 and men over 70, it’s 1,200 mg per day (41).
Bottom line: Calcium-rich diets are linked to healthy blood pressure levels. You can get calcium through eating dark leafy greens and tofu, as well as dairy.
14. Take natural supplements
Some natural supplements may also help lower blood pressure. Here are some of the main supplements that have evidence behind them:
Aged garlic extract: Researchers have used aged garlic extract successfully as a stand-alone treatment and along with conventional therapies for lowering blood pressure (42Trusted Source, 43Trusted Source).
Berberine: Traditionally used in Ayurvedic and Chinese medicine, berberine may increase nitric oxide production, which helps decrease blood pressure (44Trusted Source, 45Trusted Source).
Whey protein: A 2016 study found that whey protein improved blood pressure and blood vessel function in 38 participants (46Trusted Source).
Fish oil: Long credited with improving heart health, fish oil may benefit people with high blood pressure the most (47Trusted Source, 48).
Hibiscus: Hibiscus flowers make a tasty tea. They’re rich in anthocyanins and polyphenols that are good for your heart and may lower blood pressure (49Trusted Source).
Bottom line: Researchers have investigated several natural supplements for their ability to lower blood pressure.
15. Eat foods rich in magnesium
Magnesium is an important mineral that helps blood vessels relax.
While magnesium deficiency is pretty rare, many people don’t get enough.
Some studies have suggested that getting too little magnesium is linked with high blood pressure, but evidence from clinical studies has been less clear (50Trusted Source, 51Trusted Source).
Still, eating a magnesium-rich diet is a recommended way to ward off high blood pressure (51Trusted Source).
You can incorporate magnesium into your diet by consuming vegetables, dairy products, legumes, chicken, meat, and whole grains.
Bottom line: Magnesium is an essential mineral that helps regulate blood pressure. Find it in whole foods, such as legumes and whole grains.
Take home message
High blood pressure affects a large proportion of the world’s population.
While drugs are one way to treat the condition, there are many other natural techniques, including eating certain foods that can help.
Controlling your blood pressure through the methods in this article may, ultimately, help you lower your risk of heart disease.
SHOP FOR OVER-THE-COUNTER REMEDIES
If you want to buy any of the over-the-counter remedies listed in this article, then they are available online.
In a living systematic review and meta-analysis in The BMJ, scientists from the United Kingdom, along with international collaborators, continue to collate and analyze emerging evidence of how COVID-19 affects women and their babies during and shortly after pregnancy.
In the latest update, the team confirms that pregnant women attending or admitted to the hospital from whatever cause continue to be at a greater risk of severe COVID-19 than nonpregnant women of similar ages.
Preexisting diabetes, chronic hypertension, asthma, smoking, gestational diabetes, preeclampsia, being aged 35 years or over, and having a body mass index (BMI) of 30 or above were all associated with greater odds of severe COVID-19 and requiring admission to the intensive care unit (ICU).
Nonwhite ethnicity was linked with a greater likelihood of ICU admission, but not necessarily with severe COVID-19.
Meanwhile, babies of mothers with COVID-19 were more likely to require admission to the neonatal intensive care unit (NICU). The authors note that this could be due to hospital policies for observation and quarantine of babies in contact with COVID-19.
Dr. John Allotey, the study’s first author and a lecturer in epidemiology and women’s health at the World Health Organization (WHO) Collaborating Centre for Global Women’s Health at the University of Birmingham in the U.K., comments: “Pregnant women should be considered a high risk group, particularly those identified to have risk factors, for severe COVID-19 based on our findings.”
“Mothers should also be reassured that the risks to their babies are very low,” he continues.
Reviewing the evidence
The research team started work on the review in April 2020. For its first iteration, they collated data from available publications between December 2019 and June 2020.
Each week, the researchers looked for newly published data, which they aimed to review every 2–4 months. For the recent update, they added new studies published up until October 2020.
The review now includes data from 192 studies and 29 different countries. Of these studies, 115 were new editions to the latest update.
Overall, the data show that 10% of pregnant women who are either admitted to the hospital or visiting the hospital receive a positive SARS-CoV-2 test.
Pregnant women are more likely than nonpregnant women to have an asymptomatic SARS-CoV-2 infection.
However, the reason for this may lie in the strategy for testing.
Pregnant people routinely undergo COVID-19 testing when they attend hospital appointments, while nonpregnant individuals most likely have a test when they experience symptoms.
“[The] true prevalence of [COVID-19] in pregnancy is likely to be lower than the current estimate if all pregnant women, including those not attending the hospital, are included,” the authors comment in the paper.
While the risk of severe COVID-19 was greater for pregnant women than for nonpregnant women overall, there were specific risk factors that the team identified.
These include age, BMI, preexisting conditions, as well as conditions developed during pregnancy.
The researchers found that pregnant women or those who had recently given birth were more likely to die if they had COVID-19 than those who were the same age but not pregnant. In addition, the rates of premature birth and stillbirth were higher for women with the disease.
However, the team caveat that the premature births are likely to be the result of medical decisions to induce early delivery in those with COVID-19 as the number of spontaneous preterm births was the same as baseline levels. The number of stillbirths across all of the studies included in the review was very small (9 out of 5,794 women with COVID-19).
More data needed
One further issue that this review found is that women who were of nonwhite ethnicity were more likely to require admission to the ICU for COVID-19 treatment.
There was a link between nonwhite ethnicity and a greater likelihood of ICU admission, based on four studies covering 31,456 individuals. Four smaller studies covering 2,263 women suggested that nonwhite ethnicity may result in having a 6% lower chance of severe disease. However, this figure could vary between 43% less likely and 57% more likely.
Other studies have previously found disparities in maternal outcomes between people of different ethnicities.
“The observed disparity could be attributed to associated comorbidities, socioeconomic characteristics, and factors related to access to and quality of care in the preconception, pregnancy, and postpartum periods,” the review’s authors write in their discussion. “The multifaceted contributors to ethnic disparities need to be investigated to reduce mortality and morbidity related to both [COVID-19] and pregnancy.”
The team highlights several limitations of their review, including the fact that the studies included in the analysis did not use the same methods to collect and gather data. This is an issue that all systematic reviews face.
Senior study author Professor Shakila Thangaratinam, who is the Co-Director of the WHO Collaborating Centre for Global Women’s Health, comments on the team’s finding:
“In the current situation, where evidence is rapidly produced, our living systematic review — underpinned by robust methods and continually updated at regular intervals — is crucial to address important research questions and to shape healthcare policy and clinical decision-making.”
“Pregnant women and healthcare professionals will need to take into account the additional risks faced by pregnant women with COVID-19 in making decisions, such as taking-up of vaccines if offered to prevent COVID-19 and plan management in pregnancy.” – Prof. Shakila Thangaratinam
The Centers for Disease Control and Prevention (CDC) additionally state that “[a]lthough the overall risk of severe illness is low, pregnant people are at an increased risk for severe illness from COVID-19 when compared to nonpregnant people.”
They advise nonpharmaceutical interventions, such as mask wearing, physical distancing, avoiding crowds, and limiting contact with people who may have been exposed to the SARS-CoV-2 virus to reduce the risk of developing COVID-19.
The CDC also suggest having a COVID-19 vaccine when it is available to pregnant people and speaking with a healthcare professional about any questions or concerns.
In laboratory tests, a team of researchers has analyzed the efficacy of a range of COVID-19 antibody-based therapeutics against the latest variants of SARS-CoV-2.
The researchers noted that some combinations of monoclonal antibody therapeutics were less effective against these new variants.
However, they also found that other updated combinations, or cocktails, of monoclonal antibodies — which target areas of the virus that change less frequently — showed promise in neutralizing the latest virus variants.
The research, published in the journal Nature Medicine, suggests directions for the development of future therapeutics that may be more resistant to mutations of SARS-CoV-2.
Researching SARS-CoV-2 therapeutics
A central focus of scientific research in response to the COVID-19 pandemic has been the development of vaccines.
However, scientists have also been looking at other therapeutics that may be effective in reducing transmission of the virus or decreasing the severity of its symptoms.
One such technology is monoclonal antibodies. According to the Food and Drug Administration (FDA), monoclonal antibodies are developed in a laboratory and designed to copy the function of a person’s antibodies that they produce in response to an infection, which in this case is SARS-CoV-2.
In the development of therapeutics, scientists have also used antibodies taken from people who have contracted the virus.
However, many of these technologies are based around early variants of SARS-CoV-2. As the virus has been spreading, it has developed mutations, which in some cases can make the virus more infectious.
Laboratory tests
In the present study, the researchers wanted to see the effectiveness of COVID-19 therapeutics on the variants of SARS-CoV-2 that have become more infectious after developing mutations.
They tested these new variants in a laboratory context to see how effective different therapeutics are at neutralizing the virus.
SARS-CoV-2 makes use of a spike protein to infect the cells of a host organism. In many of the monoclonal antibody therapeutics that researchers have developed, they have selected the spike protein as a good target.
However, it is also this spike protein that has been the site of mutations in the most transmissible new variants of the virus.
Developing an antibody cocktail
The researchers found that many of the therapeutics that have been developed in response to SARS-CoV-2 showed “moderate to substantially diminished neutralizing potency.”
However, they also found that two highly neutralizing monoclonal antibody cocktails showed only slightly reduced effectiveness against the variants.
Researchers at Vanderbilt University Medical Center in Nashville, TN, in collaboration with the University of Texas, the Washington University School of Medicine in St. Louis, MO, and the Swiss firm Vir Biotechnology developed the cocktails.
According to Prof. James Crowe, Jr., director of the Vanderbilt Vaccine Center (VVC), Ann Scott Carell Professor in the Departments of Pediatrics and Pathology, Microbiology, and Immunology at Vanderbilt, and co-author of the paper, “this study highlights the importance of rationally designed antibody cocktails like those we developed.”
Prof. Crowe said: “We chose two antibodies to create a mixture that specifically would resist escape by SARS-CoV-2. Fortunately, this work and several other papers recently published show that the protection mediated by the antibodies we discovered that are now in six different phase 3 clinical trials should extend to all current variants of concern.”
For Dr. Robert Carnahan, associate VVC director and associate professor of pediatrics, “these findings, that the antibodies we are developing inhibit the new SARS-CoV-2 variants well, are made even more important by the fact that some previously approved monoclonal antibody treatments look very unlikely to protect against these variants.”
“Using our variant-resistant antibody cocktails likely will provide an important new tool for controlling the COVID-19 pandemic.”
For many decades, nutritionists have recommended a balanced diet to provide the body with the proper nutrients to stay healthy. The core components of this diet include vegetables, fruits, grains, proteins, and dairy.
A recent study by researchers at the Harvard T. H. Chan School of Public Health in Boston, MA, provides further evidence for current dietary guidelines and expands on them, finding that consuming at least 2 fruit and 3 vegetable servings on a daily basis may lower the risk of both disease-related death and death from all causes.
The study appears in Circulation, a scientific journal of the American Heart Association (AHA).
Current dietary guidelines
“While groups like the American Heart Association recommend 4–5 servings each of fruits and vegetables daily, consumers likely get inconsistent messages about […] the recommended amount and which foods to include and avoid,” says Dr. Dong D. Wang, M.D., Sc.D., an epidemiologist and nutritionist at Harvard Medical School and lead author of the study.
The Department of Health and Human Services and the Department of Agriculture published their recommendations in the form of the 2020–2025 Dietary Guidelines for Americans.
According to this set of guidelines, half of the plate for every meal should contain fruits and vegetables.
However, the guidelines also note that more than 80% of people in the United States do not meet this recommendation and should aim to increase their consumption of nutrient-dense foods.
Participant dietary information
The researchers collected self-reported dietary information from two large cohort studies: the Nurses’ Health Study (NHS) and the Health Professionals’ Follow-up Study (HPFS).
The NHS cohort included registered female nurses between the ages of 30 and 55 years, while the HPFS cohort included males aged 40–75 years with occupations in the health profession. These studies included follow-ups with the participants every 2–4 years to accumulate dietary information over a span of approximately 30 years.
The researchers excluded participants with baseline heart disease, cancer, or diabetes, leaving them with data from 66,719 females and 42,016 males.
They also incorporated data from an additional 26 studies involving a total of 1.9 million participants, which examined the relationship between fruit and vegetable intake and death rates.
The high participant numbers and continuous longitudinal assessments provided the team with an extensive collection of data for analysis.
However, it is important to note that the criteria of the two cohorts — occupation and corresponding education — suggest a similar socioeconomic status across the participants, who may have been more likely than other members of the population to have access to a healthy diet. The study does not address the realities and effects of food insecurity.
Nutritional values of fruits and vegetables lower risk of death
The study outcomes showed that an increased intake of fruits and vegetables is associated with a lower risk of death, including death due to cancer, heart disease, or respiratory disease.
Additionally, the researchers saw the lowest risk of death at a threshold of a combined 5 servings, beyond which there was no apparent benefit on risk.
These results point to the nutritional value of these foods. For example, higher consumption of fruits and vegetables increases the intake of potassium and antioxidant activity, which link to lower blood pressure and improved lung function, respectively.
As the data are fully self-reported, there may be discrepancies between the actual and reported intakes. Participants with higher intake, in particular, may have tended to overestimate how many servings they consumed.
This margin of error may blur the defined threshold of 5 servings, so the study authors acknowledge that slightly higher servings (up to 10) could also lead to lowered risk.
This study also expands beyond current guidelines by differentiating among specific groups of fruits and vegetables.
The researchers observed trends with a lowered risk of death for leafy greens and foods rich in vitamin C and beta carotene. Fruits and vegetables that fall into these categories include spinach, kale, carrots, and citrus fruits.
Conversely, they did not identify any trends for fruit juices or starchy vegetables, such as potatoes and peas. One possible reason for the latter is the prominence of canned foods. The canning process may deprive starchy vegetables of their antioxidant properties.
Compared with whole fruits, the fluid form of juices may cause a more rapid elevation of blood glucose and insulin levels, which can increase the risk of disease.
In contrast to the existing guidelines, which include canned foods and juices among the recommended foods and drinks, this study calls for further research on the effects of these items on health.
Continued support for ‘5-a-day’ serving recommendation
Rather than being an interventional study, in which researchers directly implement variables and analyze the effects, this study was observational. As a result, it is not possible to conclude that the trends present in this study indicate a causal relationship.
Regardless, there is plentiful evidence that highlights the benefits of a balanced diet containing plenty of fruits and vegetables. The present conclusions also correspond to findings from similar observational studies on the associations between fruit and vegetable intake and disease.
The findings of this study conform to the overall current dietary guidelines to eat at least 5 servings of fruits and vegetables a day. Additionally, it provides further insight into the specificities and benefits of fruit and vegetable intake.
Researchers have found that aerobic exercise may reduce cognitive decline in people with Alzheimer’s disease.
The research, published as a pilot study in the Journal of Alzheimer’s Disease, supports aerobic exercise as an intervention for people with this condition and lays the ground for future, larger studies to corroborate the initial findings.
At its mildest, it can affect a person’s ability to think or remember things. Moderate forms of the condition can affect a person’s brain areas and impair language, reasoning, sensory processing, and conscious thought.
When the disease progresses to become severe, it can stop a person from performing basic, everyday tasks and recognizing or communicating with friends or family.
According to the NIA, researchers estimate Alzheimer’s disease affects over 5.5 million people in the United States. It typically first appears in people in their mid-60s.
The Alzheimer’s Association highlight that there is no known cure for the condition, with treatments instead focusing on easing the symptoms of the disease or slowing its progression.
While various drugs are available in the treatment of Alzheimer’s disease, there is an emerging body of evidence suggesting that aerobic exercise may also be effective in reducing the progression of the disease.
However, as the authors of the present study note, randomized controlled trials that have put this to the test have produced inconsistent findings.
To begin to resolve this problem in existing research, the present authors devised a randomized controlled trial to act as a pilot study.
This study examined whether a group of older adults with Alzheimer’s disease would have less cognitive decline following 6 months of aerobic exercise compared with the expected level of cognitive decline they would experience if the disease progressed naturally.
Pilot study
The study involved 96 participants aged 66 years or older with Alzheimer’s disease.
Researchers randomly split these participants into two groups. One group of 64 people took part in supervised cycling exercise classes three times a week for 6 months.
The remaining 32 participants took part in supervised stretching and range of motion exercise classes, which the scientists matched to the cycling group in terms of the regularity of the classes and their length of time, but at low intensity. This latter group also acted as a control.
Researchers continually monitored participants’ heart rates in both groups. The team also supported the cycling group to achieve 50–75% heart rate reserve while helping the control group maintain less than 20% heart rate reserve.
In addition, the scientists measured participants’ cognition at the beginning of the intervention, as well as at months 3, 6, 9, and 12.
Exercise reduced cognitive decline
The researchers found that both the cycling group and the stretching or range of motion group scored significantly better than would have been predicted if they had continued with treatment as normal.
The researchers used the Alzheimer’s Disease Assessment Scale-Cognitive Subscale, a scaling system where a greater number reflects worse cognition.
According to this scale, after 6 months, the cycling group scored 1.0±4.6, and the control group 0.1±4.1. This compares with a score of 3.2±6.3, which would be in line with expectations given the natural progression of Alzheimer’s disease.
According to Prof. Fang Yu, Edson Chair in Dementia Translational Nursing Science at the Arizona State University Edson College of Nursing and Health Innovation, and corresponding author of the study, “our primary finding indicates that a 6-month aerobic exercise intervention significantly reduced cognitive decline in comparison to the natural course of changes for Alzheimer’s dementia.”
“However, we did not find a superior effect of aerobic exercise to stretching, which is likely due to the pilot nature of our trial. We do not have the statistical power to detect between-group differences, there was a substantial social interaction effect in the stretching group, and many stretching participants did aerobic exercise on their own.”
As a consequence, scientists need to conduct further research to corroborate these initial encouraging findings.
Do you suffer from gas, bloating, or other digestive issues? You’re definitely not the only one out there – but it doesn’t have to be this way.
We all know the foods we like and dislike, and some of us are even in tune enough to know the foods that do and don’t sit well within our body – but how well do we really understand the process of our own digestion? Certain physical cues often indicate whether everything is running, ahem, smoothly, and others are often common signs that your digestive system isn’t working properly.
I’m hesitant to choose a favorite system of the human body, but the intricacies and needs of our digestive system are fascinating. The very process of digestion itself involves taking all our wonderful, nutritious foods (or those less so), and breaking them down into the minuscule monomers needed for our body’s day-to-day functioning. When you consider every reaction in the human body, right down to a cellular level, that has to go right for this process to work, it can be very humbling.
Digestion is arguably one of the most important functions of the human body. But when something’s not going right with the system, such as an underlying issue or illness, all the wonderful foods won’t be absorbed in the way they should. Luckily, there are a number of signs and indicators that you’ll likely recognize in your own body to suggest your digestive system might not be flourishing.
1. Changes To Bowel Movements
While we all have different experiences of what it means to be ‘regular’, we do have our own natural digestive rhythm. Your bowel movements are one of the best indicators of what’s going on inside your body, and while changes to your usual schedule will come and go – anything significant is usually a symptom of a malfunctioning digestive system. Laurentine has written this amazing article that goes into the details of how to understand what it all means for your health, and how to navigate the Bristol Stool Scale, to shed some more insight on what your movements actually mean.
2. Reflux & Heartburn
Resting at the other end of the gastrointestinal tract (GIT) is our esophagus, and there are a few issues that can be another indication that something isn’t sitting right with our digestive system. Primarily, these are often reflux or heartburn, coupled with excessive burping in some instances. These symptoms can be caused by a number of digestive issues, ranging from simple food intolerances to bacteria overgrowths or stomach ulcers. If you’re experiencing persistent reflux or heartburn, start by first noticing any patterns with your triggers, and if removing these triggers is unsuccessful, like always, I recommend consulting with a qualified practitioner.
3. Bloating, Cramping & Uncomfortable Gases
Bloating happens when your GIT fills with gases, oftentimes caused by something as simple as a chemical reaction to the food you eat. Common occurrences include both lactose and gluten intolerances, as the digestive system lacks all the tools it needs to break down these foods efficiently. Many allergies and intolerances will also lead to cramping as the tissues in your abdomen struggle to deal with the food that has been put into it, however cramping may also be indicative of conditions such as IBS or gastritis.
4. Changes In Appetite
Much like other aspects of our digestive system, our body will often come to understand what normal looks like. You are the most qualified person to talk about your normal eating habits and patterns, the foods that make you feel good, and those that bring you down. And just as you know what’s normal, it’s good to check-in and ask yourself if there have been any changes of late? This might mean the size and frequency of meals, changes in how your body responds to a certain food, or even skipping meals altogether. These changes could be for any number of reasons, ranging from a shift in our energy expenditure levels to binge eating disorder, or perhaps an underlying chronic illness. So once you begin to identify these changes, whether they’re long-term or just temporary, seek out the protocol best suited to helping you figure out why these are occurring – just to be on the safe side.
5. Malabsorption Of Nutrients
Unless you’ve got a pathology lab in your attic, this can be a little more difficult to diagnose. And as a full disclaimer, Food Matters always recommends you do diagnose and begin treatment plans with a licensed practitioner that works for you. However, some examples of instances include difficulty absorbing iron due to a multitude of underlying causes, or damage caused to the intestines by an autoimmune condition like celiac disease. But the main takeaway is any ongoing malabsorption issues indicate your body may need a deep reset before rebuilding your digestion.
While the causes for your digestive concerns will vary from person to person, there’s one protocol we always suggest for a total reset before taking more extreme measures. A gentle detox is one way to give the digestive system a much-needed rest and reset from life’s daily stressors – including any aggravating foods.
For people who may wish to lose weight, plant-based diets could be the best solution thanks to the way in which they influence metabolism.
That is the takeaway from a recent study published in the JAMA Network Open.
According to the research results, switching to a low fat, plant-based diet could boost the body’s metabolism enough to burn excess weight and fat — even without vigorous exercise.
Researchers with the Physicians Committee for Responsible Medicine (PCRM) partnered with Dr. Kitt Petersen and Dr. Gerald Shulman of Yale University. Together, they conducted a 16-week trial where participants in the intervention group adopted a low fat, vegan diet.
The study team hoped to find the full impact of a low fat, vegan diet. Could it improve metabolism, reduce visceral fat, and aid in significant weight loss?
Initially, 3,115 people responded to the flyers distributed by the research team. Of these, 244 met the criteria for participation in the study.
Eligible study participants had overweight, with body mass indexes ranging between 28 and 40, and were aged 25–75.
Researchers randomly split the study participants into two groups. The first group followed a 4-month-long low fat, vegan diet, eating fruits, vegetables, pulses, and grains in serving sizes comparable to what they ordinarily consumed at mealtimes. The second group, functioning as the control group, did not change their dietary habits.
Members of both groups curbed their daily alcohol consumption for the duration of the study. Women could drink a single alcoholic beverage daily, while men could have up to two drinks per day. Neither group began an exercise routine or deviated from any existing physical habits during the 16-week trial.
Study outcome and implications
Researchers took measurements at the beginning and end of the trial. By the end of the study, the plant-based diet group averaged an 18.7% increase in their after-meal calorie burn. They also saw an average weight loss of about 14 pounds (lb).
Additionally, the vegan diet group experienced a decrease in insulin resistance and a reduction in body fat. Crucially, this group saw a significant loss of visceral fat, the more detrimental type of fat that gets stored around the internal organs.
By contrast, the control group experienced no significant loss of weight or reduction in body fat. After comparing the two groups, it was clear to researchers that the low fat, vegan diet had a measurable impact on the weight and health of the intervention group.
Lead study author Dr. Hana Kahleova, director of clinical research at the PCRM, considers the results “groundbreaking for the 160 million Americans struggling with overweight and obesity.”
She adds, “Over the course of years and decades, burning more calories after every meal can make a significant difference in weight management.”
Findings back up existing research
These findings are consistent with a number of previous studies that have shown plant-based diets to be associated with reduced excess body fat. As reviewed recently by Rami S. Najjar and Rafaela G. Feresin in Nutrient:
“Plant-based diets can reduce body fat […] [and] cumulatively lead to reduced calorie intake and increased energy expenditure.”
It is worth noting that the PCRM and Yale University researchers focused on people without a history of diabetes. The pool of participants also skewed heavily toward one gender, with females constituting 86% of all participants.
Additional research might be needed for those already experiencing related health issues, or with a more balanced group of participants.
Still, there is enough existing research to suggest that no matter a person’s current diabetes status, their health outcomes could improve through following a diet mainly consisting of fruits and vegetables.
At least one participant in the clinical study decided to make a permanent change to his lifestyle. Sam T., who lost 34 lb during the 4-month study, continued with the plant-based diet. He reached his goal weight and began partaking in half-marathons and marathons.
Although obesity is common, there are many misconceptions associated with it — and these myths often fuel social stigma. In this edition of Medical Myths, we tackle five of the most common misunderstandings about obesity.
According to the Centers for Disease Control and Prevention (CDC), in the United States, 42.4% of adults have obesity. Globally, the World Health Organization (WHO) estimate that around 650 million adults have obesity.
People are growing increasingly aware of the health issues associated with obesity. However, despite public health campaigns, myths continue unabated. Many of the most common myths drive stigma that can impact the mental health of people with obesity.
For instance, the results of one 2020 meta-analysis on the subject indicate “a stronger association between weight stigma and diminished mental health with increasing body mass index [BMI].”
Addressing the myths that surround obesity is important. With this in mind, this article will tackle five of the most prevalent misunderstandings around this condition.
1. To reduce obesity, just eat less and move more
In many cases, consuming more calories than the body needs for a prolonged amount of time is the direct cause of obesity. Indeed, the vast majority of measures for reducing obesity aim to lower caloric intake, increase physical activity, or both.
Although diet and exercise are important factors, several unrelated factors can also play a significant part in obesity.
These factors, which people often forget about, include insufficient sleep, psychological stress, chronic pain, endocrine (hormone) disruptors, and the use of certain medications.
In these cases, overeating, for instance, may be a symptom rather than a cause.
Also, some of these factors work together to increase the chance of obesity. As an example, stress can increase the chance of obesity. Due to the prevalence of weight stigma, obesity can be stressful for some people, thereby increasing stress levels and sparking a negative feedback loop.
Added to this, stress can impact sleep quality, and this, in turn, might cause sleep deprivation, which is another factor in the development of obesity. Sleep deprivation also appears to increase stress levels. As one paper explains, “stress hormone levels correlate positively with decreased sleep duration.”
Sleep apnea, wherein a person stops breathing for short periods during sleep, is more prevalent in people with overweight or obesity. Again, a cycle can form: As they gain weight, their sleep apnea may worsen, which can lead to sleep deprivation, which can lead to further weight gain.
As another example, there appears to be an association between chronic pain and obesity. The reasons for this relationship are sure to be complex and differ from person to person, but they likely include chemical factors, sleep, depression, and lifestyle.
It is not difficult to see how chronic pain would both increase stress levels and impact sleep, adding to the negative loops outlined above.
Stress, sleep, and pain are just three interlinking factors that can drive obesity. Each person’s case will be different, but simply receiving an instruction to “move more and eat less” might not be an adequate intervention.
As this article will continue to reiterate, calorie intake and exercise are vital factors in reducing obesity, but they do not tell the whole tale.
2. Obesity causes diabetes
Obesity does not directly cause diabetes. It is a risk factor for type 2 diabetes, but not everyone with obesity will develop type 2 diabetes, and not everyone with type 2 diabetes has obesity.
Obesity is also a risk factor for gestational diabetes, which occurs during pregnancy, but it is not a risk factor for type 1 diabetes.powered by Rubicon Project
3. People with obesity are lazy
An inactive lifestyle is a factor in obesity, and becoming more active can aid weight loss, but there is more to obesity than inactivity.
One 2011 study used accelerometers to measure the activity levels of 2,832 adults, aged 20–79 years, for 4 days. Their step counts reduced as their weight increased, but the differences were not as significant as one might predict, particularly for women.
The list below shows the women’s weights and how many steps they took per day during this study:
those with a “healthy” weight: 8,819 steps
those with overweight: 8,506 steps
those with obesity: 7,546 steps
When one considers that someone with overweight or obesity expends more energy with each step, the difference between the groups’ overall energy expenditures may be even more slight.
This does not mean that physical activity is not essential for good health, but the story is more complex.
Another factor to consider is that not all people are able to perform physical activity. For instance, some physical disabilities can make moving challenging or impossible.
Also, certain mental health issues can severely impact motivation — and there appears to be a relationship between depression and obesity, which further deepens the complexity.
Aside from physical and mental health issues, some people with obesity may also have a negative body image, which might make leaving their home a more daunting prospect.
4. If your close relatives have obesity, so will you
The relationship between obesity and genetics is complex, but someone whose relatives have obesity will not necessarily develop the condition themselves. However, their chance of doing so is higher.
Understanding the role of genes and the environment in isolation is difficult; people who share similar genes often live together and, therefore, may have similar dietary and lifestyle habits.
In 1990, a group of researchers published a study that helped split genes from the environment. The results appeared in The New England Journal of Medicine.
The scientists investigated twins who had been brought up apart and compared them with twins who had been brought up together. In this way, they hoped to tease apart the impact of genetics and the environment. Overall, they conclude:
“[G]enetic influences on [BMI] are substantial, whereas the childhood environment has little or no influence.”
One twin study from 1986 reached similar conclusions. The researchers found that the weights of adopted children correlated with the weights of their biological parents, but not with those of their adoptive parents.
Although more recent studies have identified a more significant role for the environment, genetics do appear to play an important part in obesity.
In recent years, scientists have searched for the genes that influence the chance of obesity. As the CDC explain, in most people with obesity, “no single genetic cause can be identified. Since 2006, genome-wide association studies have found more than 50 genes associated with obesity, most with very small effects.”
One gene that is linked to obesity is a variant of a gene called FTO. This variant, according to one 2011 study, is associated with a 20–30% increased chance of obesity.
Although genetics are important, this does not mean that obesity is inevitable for someone whose relatives have the condition. The above study, which involved individuals with the FTO gene variant, looked at the role of exercise. As the paper explains:
“Using data from over 218,000 adults, the authors found that carrying a copy of the susceptibility gene increased the odds of obesity by 1.23-fold. But the size of this influence was 27% less in the genetically susceptible adults who were physically active.”
A review and meta-analysis that investigated the same gene variant came to a similar conclusion. The authors explain that people with the FTO variant “respond equally well to […] weight loss interventions and thus genetic predisposition to obesity associated with the FTO minor allele can be at least partly counteracted through such interventions.”
However, it is important to reiterate the point that these interventions alone may not be helpful for some people.
That said, even modest weight loss can provide health benefits. According to the CDC, “weight loss of 5–10% of your total body weight is likely to produce health benefits, such as improvements in blood pressure, blood cholesterol, and blood sugars.”
Also, a review of existing literature in the BMJ concludes that weight loss interventions “may reduce premature all-cause mortality in adults with obesity.”
Obesity is highly prevalent. Currently, the stigma surrounding the condition is unhelpful and can be damaging. We need to address it whenever we encounter it.
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