Doctors Enroute Dr NP Veliotes 082 451 2810

Outbreak of pneumonic plague in the port city of Tamatave in the East coast of Madagascar.

“The plague is understandably a scary disease, but quick, hands-on action can drastically lower the number of fatalities and bring the outbreak to an end.”

   “Pneumonic plague is treatable and patients have 100% chance of making a full recovery when treatment is started in time. Moreover, people at risk of infection can take prophylaxis treatments that will prevent them from falling ill.“
The port city of Tamatave, also known as Toamasina, is home of about 300,000 people and has one of the highest concentrations of cases of pneumonic plague in the country with 261 cases and 10 fatalities since the beginning of the outbreak.

While the bubonic plague is spread through infected fleas from common mammals, pulmonary plague is transmitted from human to human.

Madagascar records cases of bubonic plague every year in its highland plateaus, where the disease is carried by rats, but Tamatave city has no natural animal vector present and no regular cases of plague in recent years.

Since 1st August according to official data, by October 17th Madagascar had recorded a total of 1032 cases of plague, including 695 cases of pulmonary plague, and 89 deaths.

Dance Ability Linked to Your Level of Confidence

“Self-confidence is the human ability to believe in
oneself, to know that you can accomplish any
task or challenge, no matter the odds, the
difficulty, or the adversity.”
The belief in yourself will definitely have a major positive impact on what you are trying to achieve.

It’s not something that comes easily to us.
It takes time, passion, and the willingness to push oneself to overcome the hardships that come along the way.

How and why confidence has an impact on ballroom dancing:

First of all, you should not mistake this with the ego.

Confidence
is trust in yourself, but it’s not centered on the self.

Focus on the dancing and let go because I trust that I will be able to face whatever may come. This is how confidence gives you the necessary space to enjoy the dance and be present.

Let’s say that you have a long-term goal that extends over a few years.

We describe success by whether we satisfy the goals we set or not.

It may happen that if you don’t feel like getting close to it, you lose confidence, question yourself, and reach a point where you give up.

So, rather than defining the limitations that we have by setting long-term goals, why not just commit to continual improvement?

Dancesport is also about the relationship that you have with your teacher and your partner. Dancers that have a low level of confidence can develop defeatist attitudes. This leads to an unproductive relationship with their teacher. They end up taking it all too personal and that is a barrier to self-improvement. Remember and accept that you are a human being with imperfections like everyone else.

“If you have a strong sense of self and you offer everything you got at any given moment, you will also trust your partner and thus strengthen the bond that is formed between the two of you.”

This is the practical side of confidence and it comes from hard work, experience, and improvement.

Confidence is an unwavering state of mind that results from the combination of a realistic self-assessment and a strong desire to reach new heights, that you constantly develop and work on.

Ballroom dancers with confidence don’t dwell on what the audience thinks about them. They feel good even though they know that they are not perfect. In this way, they don’t form an image of themselves based on the perception of others which would risk the quality of their dance.

Observe how top dancers carry themselves on the dance floor and in real life.
They exude confidence through their voice, posture, eye contact and gestures. They have strength and resilience on their quest for “gold”. What matters here is their attitude. Every ballroom dancer has it’s own unique style. Thank

A professional knows that without discipline, the level of self-esteem will decrease.

You have to let go of instant gratification and have the courage to abstain from short-term pleasure.

If you want to feel good about how you’re thriving as a performer in the world of dancesport, you need to know exactly where you are in relation to where you want to be.

Further, you must elaborate a plan with the exact steps that you need to take in order to reach that point. Stick with it no matter what and remind yourself to focus on what you can control. There will be circumstances upon which you’ll have no power other than how you react and your attitude.

By being disciplined and working on self-management you will grow as an excellent dancer.

Always keep in mind what’s driving you to dance: without your passion, you will become too dependent on other people’s opinion.

What does the food you eat have to do with how your brain functions? While we’ve always known that what we eat affects our bodies and how we look, scientists are also learning more and more that what we eat takes a toll on our brains. Yes, brain foods matter (especially for our gray matter).

When we’re stressed out — whether it’s physical, like someone jumps out at you from a dark alley, or mental, like you have a major project due at work — our bodies release inflammatory cytokines. These chemicals prompt the immune system to kick in and fight back against the stress through inflammation, as though stress is an infection. While inflammation helps protect us against illnesses and repairs the body when you do something like cut yourself, chronic inflammation is a different animal. It’s been linked to autoimmune diseases like multiple sclerosis, anxiety, high blood pressure and more.

Our gut helps keep our body’s immune responses and inflammation under control. Gut hormones that enter the brain or are produced in the brain influence cognitive ability, like understanding and processing new information, staying focused on the task at hand and recognizing when we’re full.

Brain foods rich in antioxidants, good fats, vitamins and minerals, provide energy and aid in protecting against brain diseases. When we focus on giving our bodies whole nutritious foods, benefiting both the gut and the brain we’re actually benefiting our minds and bodies while keeping them both in tip-top shape.

15 Best Foods For The Brain
1. Avocados
This fruit is one of the healthiest ones you can consume. While avocados often get a bad report because of their high fat content, it’s important to note that these green powerhouses are packed with monosaturated fats or the “good” kind, keeping blood sugar levels steady and your skin glowing.

Containing both vitamin K and folate, avocados help prevent blood clots in the brain (protecting against stroke) as well as help improve cognitive function, especially both memory and concentration.

They’re also rich in vitamin B and vitamin C, which aren’t stored in your body and need to be replenished daily. Plus, they have the highest protein and lowest sugar content of any fruit. Avocados’ creamy texture makes them a smart addition to smoothies and a replacement for fats in baked goods.
2. Beets reduce inflammation, are high in cancer-protecting antioxidants and help rid your blood of toxins. The natural nitrates in beets actually boost blood flow to the brain, helping with mental performance. Plus, during tough workouts, beets actually help boost energy and performance levels. I love them roasted or in salads.
3. Blueberries
For starters, it’s one of the highest antioxidant-rich foods known to man, including vitamin C and vitamin K and fiber. Because of their high levels of gallic acid, blueberries are especially good at protecting our brains from degeneration and stress.
4. Bone Broth is the ultimate food for healing your gut and, in turn, healing your brain. This ancient food is full of health benefits, ranging from boosting your immune system, overcoming leaky gut, improving joint health and overcoming food allergies.

Its high levels of collagen help reduce intestinal inflammation, and healing amino acids like proline and glycine keep your immune system functioning properly and help improve memory.

5. Broccoli
Thanks to its high levels of vitamin K and choline, it will help keep your memory sharp. It’s also loaded with vitamin C — in fact, just one cup provides you with 150 percent of your recommended daily intake. Its high-fiber levels mean that you’ll feel full quickly, too.
6. Celery
For a vegetable with such few calories (just 16 per cup!), celery sure does offer a lot of benefits. Its high levels of antioxidants and polysaccharides act as natural anti-inflammatories and can help alleviate symptoms related to inflammation, like joint pain and irritable bowel syndrome.

Because it’s so nutrient-dense — packing loads of vitamins, minerals and nutrients with very little calories — it’s a great snack option if you’re looking to shed pounds. And while we often eat celery stalks, don’t skip the seeds and leaves; both provide extra health benefits and taste great in things like stir fries and soups.
7. Coconut Oil
Coconut oil works as a natural anti-inflammatory, suppressing cells responsible for inflammation. It can help with memory loss as you age and destroy bad bacteria that hangs out in your gut.
8. Dark Chocolate
Not all chocolate is created equal; in fact, dark chocolate can actually be good for you! Chocolate is chockfull of flavonols, which have antioxidant and anti-inflammatory properties. They can also help lower blood pressure and improve blood flow to both the brain and heart. The rule of thumb is the darker the chocolate, the more health benefits. Skip milk and white chocolates and opt for a minimally processed dark chocolate with at least 70 percent of cocoa. This ensures you’ll get your choco fix and its brain benefits!
9. Egg Yolks
On the nutritional naughty list for years, egg yolks are finally experiencing their well-deserved day in the sun. If you’ve been eating only egg whites, the yolk’s on you. Yolks contain large amounts of choline, which helps in fetal brain development for pregnant women. It also breaks down bethane, a chemical that produces hormones related to happiness. That’s right, eggs can make you happy!

If you’ve kept away from eating eggs whole because of cholesterol concerns, there’s good news. Studies show that eating eggs had no effect on the cholesterol levels of healthy adults and might, in fact, help raise good cholesterol levels.

It’s also one of the most inexpensive sources of protein out there; just be sure you’re buying organic, free-range eggs.
10. Extra Virgin Olive Oil
Real extra virgin olive oil is truly a brain food. Thanks to the powerful antioxidants known as polyphenols that are found in the oil, including EVOO in your diet may not only improve learning and memory, but also reverse the age- and disease-related changes. The oil also helps fight against ADDLs, proteins that are toxic to the brain and induce Alzheimer’s.

As great as extra virgin olive oil is, remember that it’s not a good option for cooking, as it hydrogenizes and begins decomposing at high temperatures. The best way to get your fill is by eating it cold or at room temperature.
11. Green, Leafy Vegetables
Getting regular helpings of leafy green brain foods — like kale, Swiss chard and romaine lettuce — can help keep dementia at bay according to new research.

In the study, which evaluated the eating habits and mental ability of more than 950 older adults for an average of five years, those adults who ate a serving of leafy green veggies once or twice a day experienced slower mental deterioration than those who ate no vegetables, even when factors like age, education and family history of dementia were factored in.

Green, leafy vegetables are also loaded with vitamins A and K (just one cup of kale has more than 684 percent of your recommended daily serving!), which help fight inflammation and keep bones strong.
12. Rosemary
We already knew that rosemary oil has a variety of benefits, but did you know that the herb does, too? Carnosic acid, one of the main ingredients in rosemary, helps protect the brain from neurodegeneration. It does this by protecting the brain against chemical free radicals, which are linked to neurodegeneration, Alzheimer’s, strokes and normal aging in the brain.

It also helps protect eyesight from deteriorating, thanks to its high levels of antioxidants and anti-inflammatory properties.
13. Salmon
If you like seafood, get excited, because salmon is one of the most nutritious, brain food-friendly foods out there! It’s packed with omega-3 fatty acids to help keep your brain running smoothly and improve memory.

If you have kids, feeding them salmon can help prevent ADHD by improving their focus. And these same fatty acids can also help prevent cancer and kill tumors — not bad for a four-ounce serving of fish!

Please note that these benefits are for Alaskan wild-caught salmon — farm-raised and regular wild-caught salmon can be filled with mercury and toxins.
14. Turmeric is one of the most powerful (and natural) anti-inflammatory agents.

Turmeric also helps boost antioxidant levels and keep your immune system healthy, while also improving your brain’s oxygen intake, keeping you alert and able to process information.
15. Walnuts can improve your cognitive health.  Their high levels of antioxidants, vitamins and minerals also improve mental alertness. The vitamin E in the nuts can also help ward off Alzheimer’s.

FLUORIDE CAN HARM YOUR BRAIN BY CALCIFYING IT, 5 WAYS TO REVERSE DAMAGE

Yes, fluoride can calcify your brain.

Actually, it’s a specific part of the brain called the pineal gland.

The pineal gland has always held an elevated status in the records of most ancient cultures. The pineal gland is located between the two hemispheres of the brain and is responsible for the synthesis and secretion of the hormones melatonin and serotonin.

Recent scientific discoveries have begun to reveal just how significant the pineal gland really is. Each family of glands in the endocrine system secrete hormones that stimulate certain aspects of bodily function: reproduction, metabolism, growth, etc.

The pineal gland secretes hormones that modulate the state of consciousness.
The hormone that stabilizes waking consciousness is serotonin – which is produced by several glands in the body. The pineal gland stores a high concentration of serotonin and converts it to melatonin, the hormone that stabilizes our sleeping state which is produced every night on a regular basis.

Using a similar conversion process, the pineal gland can also produce a more complex form of melatonin which we call METAtonin, a higher octave of melatonin.

Melatonin puts waking self-consciousness to sleep while the body continues to function, rest and repair; METAtonin goes one step further by allowing waking self-consciousness to remain awake but free from its connection to the resting physical body.

In the 1990s, a British scientist, Jennifer Luke, discovered that fluoride accumulates to strikingly high levels in the pineal gland and in fact calcifies the pineal gland. (Luke 2001).
Because an abnormal pineal function is implicated here, its role in several neurodegenerative disorders has received considerable attention in research.

Here’s What You Can Do to Decalcify

1. Don’t Drink Tap Water with Fluoride

You can reduce your exposure by taking matters into your own hands buying a water filter that specifically takes the fluoride out. Also, there are some spring water companies that are worth looking into.

2. Eat Organic Foods

Processed foods contain a lot of fluoride (in addition to other toxins) which can lead to further calcification. GMO foods also contain pesticides that are very harmful to the body and are another possible contributor to Pineal gland calcification.

3. Sleep in Pitch Black

Make your room as dark as possible at night while you sleep. Even lights as faint as that produced from an alarm clock can reduce melatonin creation.

4. Eat These Foods

Detoxify with agents such as Chlorella, MSM, iodine, and organic garlic.

5. Frankincense Essential Oil

Inhaling frankincense essential oil (we recommend this) will help to reduce calcification in your body and Pineal gland in particular. You can diffuse them or add a few drops to your shower or bath as you inhale the steam.

It is important to keep your diabetes record and do everything to regulate your blood glucose levels.

However, it is equally important to ensure that you do not end up dealing with two problems – hyperglycemia and hypoglycemia.

Hypoglycemia (low blood glucose) +                         is actually an insulin reaction and can happen when you are on insulin or taking oral medications.

Hyperglycemia refers to high blood glucose (-)       which can affect you when you have diabetes, either non-insulin-dependent or insulin-dependent.

To prevent these issues, you need to know the symptoms of these two conditions.

Symptoms of Hyperglycemia and Hypoglycemia
Both high and low blood sugar levels will cause certain symptoms.

Just by developing a better understanding of those symptoms, you can tell if your blood sugar levels are really low or on the higher side.

1. Symptoms of Hyperglycemia +

It is important to seek medical attention to help treat hyperglycemia or else it may lead to serious complications, including Hyperosmolar Hyperglycemic Nonketotic Syndrome (HHNS) and diabetic ketoacidosis. Both conditions may cause certain symptoms, such as the following:

Early Symptoms;
Excessive thirst
Concentration problem
Severe headaches
Frequent urination
Blurred vision
Weight loss
Chronic fatigue
Blood sugar higher than 180 mg/dL
Vision problems

Advanced Symptoms:                                             Skin and vaginal infections
Slow-healing of wounds and cuts
Nerve damage
Loss of hair on the lower extremities
Damage to your blood vessels, eyes, or kidneys
Stomach problems
Intestinal issues

When to See a Doctor
You should seek immediate medical assistance if:
▪ You feel sick and find it impossible to keep fluids and food down.
▪ Your blood sugar levels stay higher than 240 mg/dL and you experience symptoms of ketoacidosis.

Call your doctor and make an appointment if:

▪ You have vomiting or diarrhea.
▪ Your blood glucose levels are above 240 mg/dL even after taking diabetes medication.
▪ You have a fever that does not go away after 24 hours.

2. Symptoms of Hypoglycemia –
A change in your energy level is among the most common symptoms of hyperglycemia and hypoglycemia. In hypoglycemia, your blood glucose levels are too low, so you are going to experience fatigue and other symptoms too.

When to See a Doctor
You should talk to your doctor if:
▪ You have some symptoms of hypoglycemia when you do not have diabetes.
▪ You have diabetes and your hypoglycemia symptoms do not improve with treatment.

You need emergency help if:
▪ You have diabetes, lose consciousness, or have a history of hypoglycemia symptoms.
Treatments for Hyperglycemia and Hypoglycemia

Knowledge about the basic symptoms of hyperglycemia and hypoglycemia helps you seek treatment in a timely manner.

Here are some of the most common

treatment options for both the conditions:

1. Treatments for Hyperglycemia +
You can try some home remedies to keep things under control but severe hyperglycemia requires emergency help.
Home Treatment
▪ Have an active lifestyle and exercise regularly to control blood sugar. Do not exercise in case you have ketones in your urine.
▪ Take all your medications as prescribed by your doctor.
▪ Always follow a strict eating plan to control your diabetes. Avoid sugary beverages and eat less to get good results.
▪ Monitor your blood sugar levels and check frequently to deal with hyperglycemia.
▪ Work with your doctor to adjust your insulin dose to control your symptoms.

Emergency Treatment
You may need emergency treatment in case you experience any symptoms of HHNS or diabetic ketoacidosis.

HHNS
Symptoms
Blood sugar higher than 600 mg/dL
Severe thirst
Dry mouth
Fatigue
Excessive urination
Pain in the abdomen
Vomiting and nausea
Rapid breathing
Fruity breath

Diabetic Ketoacidosis.                                         Blood sugar higher than 250 mg/dL
Thirst that may gradually disappear
Parched mouth
Dry skin
Sleep problems
Hallucinations
Fever higher than 101 Fahrenheit
Confusion
Weakness that affects one side of the body

You treatment may include the following:
▪ You will receive fluids intravenously or orally to help stay hydrated. You need fluid replacement when you have lost it through excessive urination.
▪ You may receive electrolytes to ensure your tissues keep functioning properly. A lack of insulin may require electrolyte replacement through veins.
▪ You may need insulin therapy to help reverse the process that leads to the formation of ketones in your blood.

2. Treatments for Hypoglycemia –

Early Symptoms
Pale skin
Fatigue
Fast heartbeat
Anxiety
Shakiness
Irritability
Hunger
Tingling feeling around the mouth

Advanced Symptoms                                      Seizures
Blurred vision and other visual disturbances
Loss of consciousness
Abnormal behavior or confusion
Now you know the symptoms of hyperglycemia and hypoglycemia, so when symptoms of hypoglycemia occur, be sure to monitor your blood sugar levels properly and use a blood glucose meter for quick results.

If it is too low, drink something that contains carbs or sugar.

Eating certain foods may help push your blood sugar level up quickly.

For instance, you can consume:

▪ Five pieces of hard candy

▪ About 4 oz. of fruit juice or regular soda (not diet)
▪ A tablespoon of jelly, sugar, or honey
▪ A serving of glucose gel
▪ Three glucose tablets

If you have recurring symptoms of hypoglycemia, it is a good idea to always keep one sugar item with you wherever you go. You can eat it to help improve your condition.

Be sure to check your blood sugar about 15 minutes after eating something sugary and sweet.

Eat something else if your blood sugar is still too low.

Treatment for Difficult-to-Manage Hypoglycemia
Even after adjusting medications, many people may still experience frequent and severe hypoglycemia. If that is the case, your doctor may prescribe a hormone called glucagon that helps your blood sugar levels to rise.
You can get glucagon only by prescription.

It is available in an emergency syringe kit which includes one dose that you need to mix before injecting.

Be sure to store it at room temperature only and do not use it if it has expired.

Keep in mind that if someone becomes unconscious and does not respond in 15 minutes of taking the injection, it is important to seek medical help immediately.

Japanese Live Longer Than Any Other People On Earth

It’s no secret that the people of the land of the rising sun tend to outlive pretty much everyone else.

For years, people in the West have been looking at the Japanese and scratching their heads, witnessing as Japan rose from having one of the lowest life expectancies post-WWII, to topping the charts globally.
What gives? Although there are no definite answers, years of scientific research and anecdotal evidence have revealed some answers — and tips for the rest of us.

1. Eat a lot of vegetables.
Traditionally, the Japanese eat lots of rice, veg and fish — generally in that order — and Japan’s infatuation with fermented soy and seaweed means they have no lack of vitamins, minerals, and beneficial phytochemicals.

Unfortunately, from the 19th century onward, there has been an increase in unhealthy Western habits — breaded and battered meats and more recently, white bread, refined sugars, and copious amounts of sweets.

2. Cook food differently.

Tempura, tonkatsu and croquettes notwithstanding, Japanese food involves a lot of steaming, pan-grilling, broiling, stir-frying, slow-cooking, and fermenting.

They also have a habit of making at least one bowl of soup and usually they prepare small dishes.

It helps when they couple their veg and fish intake with lots of fiber from beans, rice, and often beans and rice.

3. Drink a lot of tea.
While coffee isn’t necessarily bad, there’s a huge tea drinking culture in Japan — and good quality Japanese tea contains far more antioxidants than coffee.

This is especially true for Japan’s tea-time specialty: matcha, (green tea) which is a fine (and often expensive) powdered tea made of young leaves grown specifically to increase their chlorophyll and antioxidant content by depriving them of sunlight.

4. The fresh food
It’s seriously, seriously fresh. And seasonal.

Being a relatively small archipelago with a large amount of arable land, there isn’t much need for food to travel very far before it enters people’s mouths, and that can be said for Japan’s veg as much as it can be said for its fish and grain.

In Japanese markets, food isn’t dated by the day — it’s dated by the half-hour.
5. Have got smaller plates.
Portion control is a traditional part of Japanese cuisine. Etiquette is a huge part of Japanese living, and part of that is the careful use of chopsticks, the practice of eating from a small plate or rice bowl, only garnishing food lightly, serving each item on its own little dish, never completely filling a plate or serving large portions.

In Okinawa, the locals attribute part of their longevity to the saying: hara hachi bu, meaning “eat until you are 80% full”.

6. Walk, stand, and squat more. Part of daily Japanese life is the great commute — getting up, heading to the station, waiting for the train, standing in the train, walking from the next station to work, and getting on with life.

Public transport is the norm in Japan.

People jump on bikes and hop on trains — a car is considered a luxury.

Many employees, such as those at Canon, work standing up.

Even going to the bathroom is different in Japan. While there are a lot of Western-style toilets available, old-school Japanese lavatories involve squatting, which is healthier for the bowels.

7. Have got morning exercise — on the radio.
Called rajio taiso, Japan literally has on-the-air exercise routines that are completed in massive groups every morning.

The majority of Japanese partake, and there are several degrees of difficulty for different people.
Originally a (now defunct) MetLife, Inc. product straight out of Massachusetts, visiting Japanese employees of the Ministry of Communications and Transportation brought radio calisthenics to Japan in the 1920s.

The benefits are obvious — an increased level of athleticism, alertness and energy, alongside better flexibility and focus at the workplace and in school.
8. Have got universal healthcare.
Since the 1960s, Japan has had a mandatory healthcare system that gobbles up only 8% of the GDP (less than half of what America pays for its current system) while keeping people very much healthy.

The average Japanese person visits their doctor over a dozen times a year for check-ups, four times as much as in the States.
9. Spend more time outside.
In addition to walking practically everywhere, it’s a Japanese custom to eat out with friends rather than invite them in.

Japanese living spaces are modest, while restaurant prices are relatively cheap — so socializing outside is a regular occurrence.

While the effect of hanging out with people hasn’t been tested on Japanese longevity, social coherence and friendships are important for emotional health.

10.Focus on cleanliness.
The Japanese are obsessed with cleanliness, and it’s for the better.

Their cultural methods are largely based on the centuries-old traditions of Shintoism, a large part of which is the concept of purification.

In Japan, it’s not uncommon to bathe twice a day in the summer.

Communal baths are a regular thing, and the guidelines and rules within them are strict.

If you find yourself constantly suffering from the flu or any colds, then that just means one thing: you immune system is weak and needs a serious boosting.
Everyone has had a weakened immune system at some point or another, but some people seem to constantly have a low immunity.

That’s why they need a way to strengthen it in order to prevent any other health-related complications.
A famous Russian doctor by the name of Sergey Bubnovkiy, one can easily boost their immune system by using a very simple trick: soaking your feet in ice-cold water!  It doesn’t have to be for long, merely 10-15 seconds a day will get the job done.
Dr. Bubnovkiy also claims that such a method will also prevent any colds or flu from knocking on your door.

All you need to do is fill a basin you have at home with cold water, and add as much ice as you can gather from your freezer. The more ice you add in the basin, the better.
Your next step should be clear – just place your feet in the basin and keep them there for a total of 10 to 15 seconds.
For best results, you should do this every night before going to bed.  But if you feel your immune system is super weak, you can repeat this every four hours.

The University of Virginia had conducted a recent study in which they discovered that icy water can stimulate the production of norepinephrine.

This is a natural hormone, and it plays a very important role in strengthening the immune system.

And That’s Not All
There are other health benefits this water offers, such as:
• Eases sore muscles – soaking your feet in a basin full of icy water reduces any pain in your muscles.
• Can fight depression – this is due to the cold receptors affecting your skin, which means submerging your feet in icy water will improve your mood and lower any depression symptoms.
• Helps improve skin health – this ice water therapy can prevent blood clotting, tighten the cuticles and pores and even energize the skin.
• Shinier Hair – icy water can close the hair follicles and thus give your hair more smoothness and shininess.

There you have it.

In order to enjoy the multiple benefits, you should definitely make this an everyday routine! Stay Healthy.
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Saturated fat does not clog the arteries: coronary heart disease is a chronic inflammatory condition, the risk of which can be effectively reduced from healthy lifestyle interventions.
Coronary artery disease pathogenesis and treatment urgently requires a paradigm shift.
Despite popular belief among doctors and the public, the conceptual model of dietary saturated fat clogging a pipe is just plain wrong.
A landmark systematic review and meta-analysis of observational studies showed no association between saturated fat consumption and all-cause mortality, coronary heart disease (CHD),
CHD mortality, ischaemic stroke or type 2 diabetes in healthy adults.

Similarly in the secondary prevention of CHD there is no benefit from reduced fat, including saturated fat, on myocardial infarction, cardiovascular or all-cause mortality.
It is instructive to note that in an angiographic study of postmenopausal women with CHD, greater intake of saturated fat was associated with less progression of atherosclerosis whereas carbohydrate and polyunsaturated fat intake were associated with greater progression.
Preventing the development of atherosclerosis is important but it is atherothrombosis that is the real killer.
The inflammatory processes that contribute to cholesterol deposition within the artery wall and subsequent plaque formation (atherosclerosis), more closely resembles a ‘pimple’ (figure 1).

Most cardiac events occur at sites with <70% coronary artery obstruction and these do not generate ischaemia on stress testing.

When plaques rupture (analogous to a pimple bursting), coronary thrombosis and myocardial infarction can occur within minutes.
The limitation of the current plumbing approach (‘unclogging a pipe’) to the management of coronary disease is revealed by a series of randomised controlled trials (RCTs) which prove that stenting significantly obstructive stable lesions fail to prevent myocardial infarction or to reduce mortality.

  Dietary RCTs with outcome benefit in primary and secondary prevention.

 

In comparison with advice to follow a ‘low fat’ diet (37% fat), an energy-unrestricted Mediterranean diet (41% fat) supplemented with at least four tablespoons of extra virgin olive oil or a handful of nuts (PREDIMED) achieved a significant 30% (number needed to treat (NNT)=61) reduction in cardiovascular events in over 7500 high-risk patients.
Furthermore, the Lyon Heart study showed that adopting a Mediterranean diet in secondary prevention improved hard outcomes for both recurrent myocardial infarction (NNT=18) and all-cause mortality (NNT=30), despite there being no significant difference in plasma low-density lipoprotein (LDL) cholesterol between the two groups.
Thank It is the alpha linoleic acid, polyphenols and omega-3 fatty acids present in nuts, extra virgin olive oil, vegetables and oily fish that rapidly attenuate inflammation and coronary thrombosis.
Both control diets in these studies were relatively healthy, which make it highly likely that even larger benefits would be observed if the Mediterranean diets discussed above were compared with a typical western diet.
LDL cholesterol risk has been exaggerated
Decades of emphasis on the primacy of lowering plasma cholesterol, as if this was an end in itself and driving a market of ‘proven to lower cholesterol’ and ‘low-fat’ foods and medications, has been misguided. Selective reporting may partly explain this misconception.
Reanalysis of unpublished data from the Sydney Diet Heart Study and the Minnesota coronary experiment reveal replacing saturated fat with linoleic acid containing vegetable oils increased mortality risk despite significant reductions in LDL and total cholesterol (TC).
A high TC to high-density lipoprotein (HDL) ratio is the best predictor of cardiovascular risk (hence this calculation, not LDL, is used in recognised cardiovascular risk calculators such as that from Framingham).
A high TC to HDL ratio is also a surrogate marker for insulin resistance (ie, chronically elevated serum insulin at the root of heart disease, type 2 diabetes and obesity). And in those over 60 years, a recent systematic review concluded that LDL cholesterol is not associated with cardiovascular disease and is inversely associated with all-cause mortality.
A high TC to HDL ratio drops rapidly with dietary changes such as replacing refined carbohydrates with healthy high fat foods.
A simple way to combat insulin resistance (chronically high levels of serum insulin) and inflammation.
Compared with physically inactive individuals, those who walk briskly at or above 150 min/week can increase life expectancy by 3.4–4.5 years independent of body weight.
Regular brisk walking may also be more effective than running in preventing coronary disease. And just 30 min of moderate activity a day more than three times/week significantly improves insulin sensitivity and helps reverse insulin resistance (ie, lowers the chronically elevated levels of insulin that are associated with obesity) within months in sedentary middle-aged adults.
This occurs independent of weight loss and suggests even a little activity goes a long way.
Another risk factor for CHD is environmental stress. Childhood trauma can lead to an average decrease in life expectancy of 20 years.
Chronic stress increases glucocorticoid receptor resistance, which results in failure to down regulate the inflammatory response.
Combining a complete lifestyle approach of a healthful diet, regular movement and stress reduction will improve quality of life, reduce cardiovascular and all-cause mortality.
It is time to shift the public health message in the prevention and treatment of coronary artery disease away from measuring serum lipids and reducing dietary saturated fat. Coronary artery disease is a chronic inflammatory disease and it can be reduced effectively by walking 22 min a day and eating real food.

How Successful People Spend Their Weekends

Jacquelyn Smith shared some interesting insights. “I never go into the office on weekends,” Spencer says, “but I do check e-mail at night.

My weekends are an important time to unplug from the day-to-day and get a chance to think more deeply about my industry.

Weekends are a great chance to reflect and be more introspective about bigger issues.”

A new study shows that productivity per hour declines sharply when the workweek exceeds 50 hours, and it drops off so much after 55 hours that there’s no point in working any more.

People who work as much as 70 hours (or more) per week actually get the same amount done as people who work 55 hours. Those extra hours are wasted.

Successful people know the importance of shifting gears on the weekend to relaxing and rejuvenating activities.

They use their weekends to create a better week ahead.
The following list contains 10 things that successful people do to find balance on the weekend and to come into work at 110% on Monday morning.

1. They Wake Up at the Same Time

It’s tempting to sleep in on the weekend to catch up on your sleep.

Though it feels good temporarily, having an inconsistent wake-up time disturbs your circadian rhythm.

Your body cycles through an elaborate series of sleep phases in order for you to wake up rested and refreshed.

One of these phases involves preparing your mind to be awake and alert, which is why people often wake up just before their alarm clock goes off (the brain is trained and ready).

When you sleep past your regular wake-up time on the weekend, you end up feeling groggy and tired.

This isn’t just disruptive to your day off, it also makes you less productive on Monday because your brain isn’t ready to wake up at your regular time.

If you need to catch up on sleep, just go to bed earlier.
2. They Designate Mornings as Me Time

It can be difficult to get time to yourself on the weekends, especially if you have family.

Finding a way to engage in an activity you’re passionate about first thing in the morning can pay massive dividends in happiness and cleanliness of mind. It’s also a great way to perfect your circadian rhythm by forcing yourself to wake up at the same time you do on weekdays.

Your mind achieves peak performance two-to-four hours after you wake up, so get up early to do something physical, and then sit down and engage in something mental while your mind is at its peak.

3. They Schedule Micro-Adventures

Buy tickets to a concert or play, or get reservations for that cool new hotel that just opened downtown.

Instead of running on a treadmill, plan a hike.

Try something you haven’t done before or perhaps something you haven’t done in a long time.

Studies show that anticipating something good to come is a significant part of what makes the activity pleasurable.

Knowing that you have something interesting planned for Saturday will not only be fun come Saturday, but it will significantly improve your mood throughout the week.

4. They Pursue a Passion

You might be surprised what happens when you pursue something you’re passionate about on weekends. Indulging your passions is a great way to escape stress and to open your mind to new ways of thinking.

Things like playing music, reading, writing, painting, or even playing catch with your kids can help stimulate different modes of thought that can reap huge dividends over the coming week.

5. They Disconnect

Disconnecting is the most important weekend strategy on this list, because if you can’t find a way to remove yourself electronically from your work Friday evening through Monday morning, then you’ve never really left work.

Making yourself available to your work 24/7 exposes you to a constant barrage of stressors that prevent you from refocusing and recharging.

If taking the entire weekend off handling work e-mails and calls isn’t realistic, try designating specific times on Saturday and Sunday for checking e-mails and responding to voicemails.

For example, check your messages on Saturday afternoon while your kids are getting a haircut and on Sunday evenings after dinner.

Scheduling short blocks of time will alleviate stress without sacrificing availability.

6. They Minimize Chores

Chores have a funny habit of completely taking over your weekends.

When this happens, you lose the opportunity to relax and reflect.

What’s worse is that a lot of chores feel like work, and if you spend all weekend doing them, you just put in a seven-day workweek.

To keep this from happening, you need to schedule your chores like you would anything else during the week, and if you don’t complete them during the allotted time, you move on and finish them the following weekend.

7. They Exercise

No time to exercise during the week?

You have 48 hours every weekend to make it happen.

Getting your body moving for as little as 10 minutes releases GABA, a soothing neurotransmitter that reduces stress.

Exercise is also a great way to come up with new ideas. Innovators and other successful people know that being outdoors often sparks creativity.

Best ideas come to some while I’m surfing. While you’re out in the ocean, the combination of invigorating activity and beautiful scenery creates the perfect environment for an influx of creativity. Whether you’re running, cycling, or gardening, exercise leads to endorphin-fueled introspection.

The key is to find a physical activity that does this for you and then to make it an important part of your weekend routine.

8. They Reflect

Weekly reflection is a powerful tool for improvement.

Use the weekend to contemplate the larger forces that are shaping your industry, your organization, and your job. Without the distractions of Monday to Friday busy work, you should be able to see things in a whole new light.

Use this insight to alter your approach to the coming week, improving the efficiency and efficacy of your work.

9. They Spend Quality Time with Family
Spending quality time with your family on the weekend is essential if you want to recharge and relax. Family time on the weekend is so important to Spencer Rascoff that he flies home for the weekend, no matter how far away he is, even if he has to be in the same city the following week.

Weekdays are so hectic that the entire week can fly by with little quality family time. Don’t let this bleed into your weekends.

Take your kids to the park, take your spouse to his or her favorite restaurant, and go visit your parents. You’ll be glad you did.

10. They Prepare for the Upcoming Week
The weekend is a great time to spend a few moments planning your upcoming week.

As little as 30 minutes of planning can yield significant gains in productivity and reduced stress.

The week feels a lot more manageable when you go into it with a plan because all you have to do is execute it.

Ultra Successful People’s Strategy

Experts tell us that if we want to be in the best position to succeed, we need to come at it from all angles:

mentally,
physically, and
emotionally.

One will not work without the others, and with all three in conjunction, there is a high probability of success.
A Winning Formula For Success to enhance your Performance.

1. They Work Smarter, Not Harder.

Many of us believe that the hustle is the optimal pathway to success.

We are willing to put in long hours of sweat and toil each day to achieve what we want.

Working long hours is actually less effective because it puts a strain on your body and causes you to burn out.
Rest and recovery are essential to success, so go ahead and reduce your workload each day to increase your long-term output.

Success is a marathon, not a sprint.

2. They Work At Their Peak.

“What are your prime work hours?”

Become self-aware of when you feel the most focused, energized, and creative, and structure your work schedule within that time window.
“It’s requires a little bit of boundaries and knowing your own tendencies.

Too many times we run a reactive schedule and always say yes.”

3. They’re Consistent.

They know their talent and they become consistent in their training and habits.

If you want to be successful, focus on one discipline and be consistent in developing your proficiency.

Show up every single day, for a few hours a day, and you will invariably progress over time.

4. They Have A Support Network.

Those at the top know that success is much harder when you’re trying to do it alone.

The greater the feat that you’re trying to accomplish, the more difficult the obstacles you encounter will be.

You can better equip yourself for the road ahead by enrolling a support team around you.

“At the pro level, you have
a strength coach,
a training coach,
a manager, an infield coach,
an outfield coach…”

Choose your inner circle wisely, and consider hiring specialized professionals.

“People succeed more when they have someone to hold them accountable to that day-to-day.”

5. They Believe They Can.

We’ve all heard the saying, ‘You have to believe it before you can achieve it.’

Science tells us that the belief and conviction that we are capable of achieving something increases our chances of bringing it to fruition in reality.

6. They Train Physically, Too.

Mindset is only one piece of the puzzle—for optimum performance, you must also care for your body.

A winning daily habit is to sweat every day. “Sweat will change your state.

It will change the way you’re feeling. When you sweat it actually creates more motivation for you.

A sweat a day will keep you moving in the direction you want to go.”

In addition to physical exercise, relaxation therapies like epsom salt baths, acupuncture, ice baths, and heat to relieve stress and tension are recommended.

7. They Make Time For Play.

Working optimally is all about balance. Creating space in your schedule for recreation and leisure will help replenish your creativity and problem-solving skills and support your emotional well-being.

Work during your work hours, and afterwards reward yourself with activities you enjoy doing most—it’ll help you stay motivated.