Sleep problems are common — 1 in 3 adults don’t get the recommended seven to nine hours per night.e60dc2a1-f33c-4a05-9b50-8e3e8e597629bab43dd6-1ce1-47db-951b-a5e16b24cb01 Magnesium supplements may help. Magnesium is a mineral found in food sources like leafy greens and nuts and seeds that aids bone health, muscle and nerve function, healthy heart rhythms , and blood sugar regulation.e60dc2a1-f33c-4a05-9b50-8e3e8e5976291a1150e8-e001-4fba-8e1f-c627bfc2cd55 It may also help you relax enough to fall asleep if taken before bed. For that reason, magnesium is a popular addition to many sleep supplements . Here’s what you should know.
What Are the Potential Benefits of Magnesium for Sleep? Potential Benefits Have you heard of the viral #sleepygirlmocktail ? It’s sparkling water (or soda), tart cherry juice, and magnesium powder mixed together. The combination of the cherry juice and magnesium supposedly helps your body and mind calm down, ushering you into dreamland.e60dc2a1-f33c-4a05-9b50-8e3e8e597629b249485b-09f9-45af-bb18-a140665980a1 So where does magnesium fit into things? “Magnesium is a beneficial muscle relaxant and mild anti-anxiety agent,” says Alex Dimitriu, MD , a board-certified psychiatrist and sleep medicine physician in Menlo Park, California. Magnesium is an electrolyte that plays a role in muscle contraction. It works by blocking calcium from entering your muscles, helping muscles relax.e60dc2a1-f33c-4a05-9b50-8e3e8e5976298450900d-d7d1-4d5f-86b4-999fc85adef1 Physical relaxation helps calm your mood as well, says Sophia Deahl, RD , a functional medicine dietitian in private practice in Costa Mesa, California. Magnesium also activates gamma-aminobutyric acid (GABA), a neurotransmitter that helps calm the nervous system, and may help regulate our circadian rhythm (or body clock).e60dc2a1-f33c-4a05-9b50-8e3e8e597629a3a33703-f5ef-46bf-bbad-f1c7b245884ae60dc2a1-f33c-4a05-9b50-8e3e8e59762989396141-635e-4a39-af4a-1b7b4896f523 Lessening anxiety helps calm a busy mind while promoting muscle relaxation to counter muscle tension, a common symptom of stress and anxiety. These effects from magnesium can help you drift off to sleep, Dr. Dimitriu notes.
What Does the Science Say About Magnesium and Sleep? Research Some studies looking at the connection between magnesium and sleep have had positive findings. For example, one meta-analysis reports an association between higher magnesium intakes and better sleep quality in healthy adults.e60dc2a1-f33c-4a05-9b50-8e3e8e597629369ac45a-4264-4b52-9853-3cf4df4366a3 The same research also found that higher magnesium intakes were associated with less daytime sleepiness in women. Another meta-analysis of three randomized controlled trials in 151 older adults with insomnia found that supplementing with magnesium reduced the time it took to fall asleep by 17 minutes and improved total sleep time by 16 minutes per day compared with a placebo.e60dc2a1-f33c-4a05-9b50-8e3e8e5976298b4a8259-5b1a-4b35-b61e-38bd8df6f4ad The dose, frequency, and duration of magnesium supplementation varied significantly between studies. Some participants received 320 milligrams (mg) of magnesium daily, whereas others were given 729 mg. Similarly, studies used different forms of magnesium, such as magnesium citrate or magnesium oxide. The inconsistency of study methods makes it difficult for experts to recommend a magnesium type and amount to improve sleep. In addition, not all the research on magnesium and sleep has been positive: One systematic review and meta-analysis looked at various supplements to improve sleep, and found that amino acids, vitamin D , and melatonin had beneficial effects, while magnesium had no impact.e60dc2a1-f33c-4a05-9b50-8e3e8e597629448a19e0-c44c-42e2-9335-2b8c36bcb179 The bottom line: It’s unclear whether magnesium supplements improve sleep. “Overall, there’s a lot of marketing hype around sleep, but the data is, at best, very subjective,” says Taylor Wallace, PhD , a food scientist and the CEO of Think Healthy Group, a food science and nutrition consulting firm in Washington, DC.
What Type of Supplement and Dose Is Best if You’re Taking Magnesium for Sleep? Type and Dose While research doesn’t show clear benefits for sleep, magnesium is generally safe and well-tolerated, says Deahl. Moreover, 48 percent of U.S. adults don’t get enough magnesium in their diets.e60dc2a1-f33c-4a05-9b50-8e3e8e59762978eb556b-e5f5-4402-995a-5cadc61b1da7 So, whether or not you experience sleep perks, the health benefits of magnesium may make a supplement worthwhile. Magnesium supplements can also be helpful if you notice signs of a magnesium deficiency , including: Constipation Fatigue Muscle cramps Anxiety or depression Restless legs syndrome (RLS) Headaches There are many types of magnesium supplements to choose from. Dimitriu recommends magnesium threonate or magnesium glycinate at bedtime, as both forms are easier for the body to absorb. Avoid magnesium oxide. It’s a very common type of magnesium supplement, but it’s not well absorbed by the body, Dr. Wallace explains. He recommends choosing a type that is better absorbed, which will make it more effective for sleep. In addition, magnesium oxide is often used as a mild laxative , so it’s best reserved for that use.e60dc2a1-f33c-4a05-9b50-8e3e8e59762970ef9eca-7eaf-4436-ae2a-ad66dd50b773 Whichever supplement you choose, limit your magnesium dosage to 350 mg (the maximum amount your body can handle without adverse effects).e60dc2a1-f33c-4a05-9b50-8e3e8e597629db72ba11-0cab-4436-8b97-a7b392ef3342 Higher doses of magnesium can lead to unpleasant side effects like diarrhea, nausea , and cramping, Deahl says. It’s a good idea to talk to your healthcare provider before taking a magnesium supplement for sleep, as supplements can interfere with certain medications and may not be ideal for people with certain health conditions. But it’s especially important to discuss it if you’re taking bisphosphonates (used to treat osteoporosis), antibiotics, diuretics, or proton pump inhibitors (used to treat acid reflux or stomach ulcers).e60dc2a1-f33c-4a05-9b50-8e3e8e5976293a0832f4-01bb-4f58-a17f-57eb334c9f8a It’s also important to understand the cause of your insomnia or sleep issues. A magnesium supplement may improve sleep, but there may be additional factors at work. Don’t discount the value of healthy sleep habits (known as sleep hygiene), including a sleep-friendly environment, a regular sleep routine, and daily exercise.e60dc2a1-f33c-4a05-9b50-8e3e8e5976296e65dcd3-f089-4956-82ac-243197d9f855 Consult a sleep medicine doctor if you don’t see improvements after making these changes.
Think magnesium may be helpful for you? We worked with experts to pick the best magnesium supplements on the market.
The Takeaway The Takeaway Magnesium is an essential mineral with calming and relaxing properties that may help with sleep, but the evidence to prove this connection tends to be weak and show mixed results. If you’d still like to try magnesium for sleep, consult your healthcare provider; limit your dosage to 350 mg; and be sure to create healthy sleep habits.
Category: California
Ozempic and Wegovy May Cut Sugar Cravings by Improving Taste Sensitivity
Semaglutide, the blockbuster drug sold as Ozempic for diabetes and Wegovy for weight loss, improved taste sensitivity and changed the brain’s response to sweet tastes, in a preliminary study.
The drug may even alter genes in the tongue associated with taste bud development, per the research, which was presented at ENDO 2024, the Endocrine Society’s annual meeting in Boston.
“People with obesity often perceive tastes less ‘intensely,’ and they have an inherently elevated desire for sweet and energy-dense food,” said Mojca Jensterle Sever, PhD, a coauthor of the study and a researcher at the University Medical Center in Ljubljana, Slovenia, in a press release.
This theory, along with studies in mice showing that the absence of GLP-1 hormones dramatically reduced the perception of sweetness, led researchers to believe that semaglutide would improve taste sensitivity in people.
Semaglutide Improved Sensitivity to Sweet Flavors
In this “proof of concept” study, investigators randomly assigned 30 women to receive weekly injections of either 1 milligram (mg) of semaglutide or placebo for 16 weeks. Participants were on average 34 years old with a body mass index (BMI) of 36.4.
Before starting the study, researchers measured the participants’ current sensitivity to different tastes, using 16 taste strips infused with four different concentrations of sweet, sour, salty, and bitter substances. The women were asked to identify the taste of each strip, and every correct answer counted as one point, with a possible total of 16 points overall.
Researchers also took a small biopsy of each participant’s tongue, to analyze genes tied to taste buds.
Finally, investigators conducted MRI brain scans of the women as a sweet solution was dropped onto their tongues, both before and after a meal.
These tests were repeated on the two groups at the end of the study period.
At the end of the study, the women taking semaglutide increased their taste sensitivity from 11.9 to 14.4 points. They also showed decreased activation in the brain’s reward system.
The tongue biopsies also found that genes associated with taste bud development and regrowth were different between the semaglutide and placebo groups.
“This paper highlights the complex interactions between taste, hormone signals, diet, and weight change,” says Alex DiFeliceantonio, PhD, a researcher and an assistant professor in human nutrition, foods, and exercise at Virginia Tech in Blacksburg, Virginia, who was not involved in the study. “We still have so much to learn,” she says.
But researchers haven’t shared some aspects of the study design, so it’s hard to tell if they controlled for other factors that affect taste perception and gene expression on the tongue, such as changes in dietary habits and weight loss, says Dr. DiFeliceantonio. “Both of which could have changed as a result of being on the drug,” she adds.
Why Does Taste Sensitivity Matter for Weight Loss?
Previous research on how people with obesity perceive taste suggested that weaker taste sensitivity may cause some people to eat more of certain foods to feel satisfied.
These findings could help experts understand and potentially adjust taste preferences in people with obesity, says Dr. Jensterle Sever.
They may also resonate with some doctors who’ve reported that patients say their interest in certain foods has changed since they started a GLP-1, she says.
What the Research Really Shows
One out of three adults regularly pop a multivitamin, which is a supplement that contains multiple vitamins and minerals.
One popular formula is a “broad spectrum” multivitamin, meaning one that contains all or most vitamins and minerals in amounts that don’t exceed the recommended Daily Values for these nutrients.
And if they’ve been part of your morning routine or you’re wondering whether to start for the sake of your health, you’re in the right place. In this article, learn why they’re so popular, what the research actually says about their wellness-boosting abilities, and if you should take one or skip it!
The Claim About Multivitamins
People have their own reasons for taking a multivitamin, whether that’s to increase their intake of certain nutrients, ensure they’re getting what they need in their diet, to improve their health, or to help prevent disease.
One thought is that taking additional vitamins and minerals — which are important for the body’s function — in capsule form could act as a safeguard if you’re not able to get those nutrients via whole foods. “It is reasonable to think that key vitamins and minerals could be extracted from fruits and vegetables, packaged into a pill, and people could avoid the difficulty and expense of maintaining a balanced diet,” wrote the authors of an editorial in JAMA.
And that may be why many people reach for multivitamins. In one survey, 92 percent of people who take supplements say they’re essential for their health.
More specifically, people report taking them to fill nutrition gaps in their diet, optimize their well-being, and support their immune function.
But are these assumptions valid? What does the research really show?
The Scientific Research on Multivitamins
The U.S. Preventive Services Task Force (USPSTF) analyzed the available data on whether multivitamins can help prevent heart disease or cancer.
Their conclusion? There’s insufficient evidence to suggest they help, and not enough data to weigh the benefits with the harms to make a recommendation either way.
In the USPSTF’s meta-analysis, published in JAMA, which looked at 84 studies on multivitamin use, researchers concluded that there was “little or no benefit” for the prevention of cancer, heart disease, and death — in fact, in some cases, beta-carotene (a precursor of vitamin A) actually increased lung cancer in those who were of high risk for the disease.
While research shows that dietary patterns that include fruits and vegetables help decrease the risk of cardiovascular disease and diabetes, there’s no clear evidence that packaging vitamins in a pill helps prevent these chronic illnesses, says Jenny Jia, MD, instructor of medicine and preventive medicine at Northwestern Medicine in Chicago, and one of the coauthors on the JAMA editorial mentioned above.
Another sticking point, says Dr. Jia, is that the available research on multivitamins and health outcomes doesn’t include a diverse group of people. Typically, people who participate in vitamin studies are those who tend to be motivated to be healthy, she says. “They’ve adopted healthy patterns like eating more fruits and vegetables. There’s definitely certain gaps within the current research that we have,” Jia says. Would the outcome be different — could we see a benefit — if more diverse study participants from a range of socioeconomic backgrounds were included? It’s hard to say without that data.
There is one important time when a multivitamin is needed: If you’re considering or trying to become pregnant. The American College of Obstetricians and Gynecologists say that pregnant people need folic acid, iron, calcium, vitamin D, choline, omega-3 fatty acids, B vitamins, and vitamin C.
You’ll want to get these via food but a prenatal will ensure you get what you need to be healthy during pregnancy.
Given it’s unlikely you’ll get the amount of folic acid you need, which decreases the risk of neural tube defects, a prenatal is recommended.
So, Should You Take a Multivitamin?
There’s not good evidence that multivitamins are universally helpful. “To my knowledge, the preponderance of data does not support an across-the-board benefit from multivitamin supplements for the general population” says Alice Lichtenstein, DSc, senior scientist and the Gershoff Professor at the USDA Human Nutrition Research Center on Aging at Tufts University in Boston.
That means not everyone needs one — but do you? The diet you eat and the supplements you take is your choice alone. If, after evaluating exactly why you want to take one and weighing the pros and cons, you determine you are going to take a multivitamin, you can absolutely do so. In that case, Dr. Lichtenstein recommends finding a product that does not contain more than 100 percent of the RDA of each of the nutrients in the formula. In addition, she recommends, look for a product that is third-party certified by an organization like USP, which indicates that the ingredients listed on the label are in the product, it does not contain harmful levels of contaminants, and has been made in a safe and sanitary environment.
In addition, a multivitamin can’t cover all of your nutritional bases. “If the decision is made to rely on a multivitamin supplement, it is important to know that not all the dietary components associated with positive health outcomes are contained in the pills,” says Lichtenstein. “This includes fiber and thousands of other compounds, sometimes referred to as phytochemicals, that we get from food that have yet to be identified or their biological effect established,” she says.
Food contains a matrix of important nutrients and compounds, and may support our health in important ways that we’re unaware of yet. So, you can’t rely on a multivitamin to include everything you need to be healthy. Lichtenstein points to a scientific statement from the American Heart Association in 2021 that she coauthored, which clearly lays out the elements of a diet that promotes cardiovascular health:
- Eat the amount of calories that promotes a healthy body weight (this varies by person, and a registered dietitian can help you determine your optimal caloric intake)
- Eat fruits and vegetables
- Eat whole grains
- Eat healthy sources of protein, including plant protein, fish and seafood, low-fat and fat-free dairy, and lean meats
- Use liquid plant oils and avoid tropical oils and partially hydrogenated fats
- Choose minimally processed foods
- Minimize added sugar
- Prepare foods with little or not salt
- If you don’t drink alcohol, don’t start; if you do, limit your intake
And yes, that’s more steps than popping a pill, but there’s good evidence behind establishing those habits for disease prevention, but the same can’t be said of a multi. Other lifestyle habits, such as exercise, are also protective against disease.
Consider why you’re thinking about taking a multi. “Are you trying to live a long healthy life? If you are, we have some evidence-based practices that are known to help prevent heart disease, such as not using tobacco, drinking alcohol in moderation or less, maintaining a healthy body weight, exercising regularly, and eating a healthy diet,” says Jia. “We have more evidence for these healthy lifestyle behaviors than multivitamins,” says Jia.
Walking Can Prevent Back Pain From Coming Back
For adults with a history of lower back pain, walking may provide a simple remedy: Researchers have found that patients who followed an easy walking program were able to go nearly twice as long without their backache returning as others not in the program.
“A simple, low-cost, and accessible exercise strategy such as walking can prevent the recurrence of low back pain when coupled with education,” says lead study author Natasha Pocovi, PhD, a physiotherapist and researcher at Macquarie University in Sydney, Australia. The findings were published in The Lancet.
“We were surprised at just how much the intervention also could impact people’s lives aside from improving their low back pain,” Dr. Pocovi adds. “We had patients who reported improved sleep, mood, positive lifestyle changes, and improved management of other chronic health conditions.”
Back Pain Recurs Within a Year in 7 out of Every 10 People
Low back pain is the leading cause of disability around the world, according to a recent analysis. More than 600 million people suffer from back pain globally and that number is expected to climb to 843 million by 2050.
About 7 out of 10 individuals experience a recurrence of low back pain within a year following recovery from an episode.
Physical therapy guidelines recommend a combination of exercise, manual therapy, and education as the best treatment.
But many people can’t get effective treatment because of the high cost and the need for professional supervision, according to Pocovi and her study coauthors.
New Study Followed Adults With Back Pain for Up to 3 Years
For this clinical trial, the research team enlisted 701 adults who had recently recovered from an episode of back pain. Just over half were assigned to an intervention group and received an individualized walking program with six physiotherapist-guided education sessions; the remainder were placed in a control group without a specific instruction or treatment.
At the study start, both the intervention and control groups reported walking about 70 minutes per week on average. The intervention group was asked to follow a regular regimen with a goal in mind: By six months, they should be walking five times per week for at least 30 minutes per day. Most got close to that target after three months.
The education sessions for the intervention group aimed to provide a basic understanding of pain, reduce fear associated with exercise, and build confidence to manage pain. The physiotherapists also discussed simple strategies to reduce the risk of a recurrence of low back pain and gave instructions on how to self-manage any minor recurrences.
The researchers followed all subjects for one to three years to see if their back pain recurred and to measure other health and quality-of-life factors.
Cutting the Risk of Pain Recurrence
The study authors found that subjects in the intervention group had a longer average period without back pain recurrence, with a median of 208 days compared with 112 days in the control group.
Participants in the walking program reduced the risk of low back pain recurrence that limited daily activity by 28 percent. Their risk of needing care from a health professional because of recurrence decreased by 43 percent compared with the no-intervention control group.
“Particularly in more sedentary individuals, a dedicated walking program may help address deconditioning that can occur with movement avoidance and buffer against future pain episodes,” says Beth Darnall, PhD, professor of anesthesiology, perioperative, and pain medicine with the Stanford Pain Management Center in Redwood City, California, who was not involved in the research.
The analysis also highlighted that a simple walking program improved people’s quality of life and reduced their need both to seek healthcare support and the amount of time taken off work.
Why Walking Helps With Pain Relief
John Alm, DO, chair of the department of physical medicine and rehabilitation at West Virginia University Health System in Morgantown, underscores how walking engages and stretches different muscles, fascia (stringy connective tissue), and soft tissue structures surrounding the spine to help relieve overall stiffness, as well as builds strength and endurance of muscles that support the spine.
“Exercise can help reduce stress by releasing [the feel-good hormones] serotonin and endorphins to mitigate how we experience pain,” says Dr. Alm, who was not involved in the research. “Another physiologic benefit in walking is that it increases circulation, which improves blood flow pumping nutrients into soft tissue structures such as muscles, ligaments, and tendons.”
Why You Should Take a Walk After You Have a Meal
When Should You Walk After a Meal?
While experts have mixed opinions on exactly how soon to walk after meals, they generally agree that it’s good to get moving as soon as you can — ideally within a half an hour of eating.
“As long as you feel comfortable walking right after you finish eating, that is a good time,” says Sheri Colberg, PhD, professor emerita of exercise science at Old Dominion University in Norfolk, Virginia.
Research has found significant improvements in blood sugar and other so-called cardiometabolic risk factors when people took a walk instead of standing still or sitting after meals.
How Long Should You Walk After Meals?
There are no hard and fast rules on how long you should walk for. It’s possible to benefit even from a brief, leisurely stroll. Health improvements have been seen even with walking at a slow pace for as little as two to five minutes.
Want to kick it up a notch? Taking a 15-minute walk after each meal may further improve your cardiometabolic health.
“There’s no step distance or number of steps you need to reach to feel the benefits of walking after eating,” says Heather Viola, DO, an assistant professor of internal medicine at the Icahn School of Medicine at Mount Sinai in New York City. “One person’s ideal walk length may be different from another’s.”
If you’re just starting out with a new walking routine, aim for 10 minutes, Viola advises. As that starts to feel comfortable, gradually increase the duration of your walks.
What’s more important is picking an amount of time you can stick to and make a daily habit, says Loretta DiPietro, PhD, MPH, a professor of exercise and nutrition sciences at the Milken Institute School of Public Health at George Washington University in Washington, DC. “This must be repeated regularly for the benefits to continue.”
Electrolyte Imbalance: Symptoms, Causes, Treatment, and Prevention
Your body is teeming with electrolytes . These minerals serve many essential functions, such as maintaining your body’s fluid balance, transporting nutrients, and keeping your heart beating at the right speed.e60dc2a1-f33c-4a05-9b50-8e3e8e5976299c1f999c-3220-41f8-b85c-6baeedbf5008 It’s fairly easy to consume enough electrolytes if you eat a balanced diet, and your body does a pretty great job of keeping them in balance by filtering any excess through your kidneys and out through your urine.e60dc2a1-f33c-4a05-9b50-8e3e8e59762976080546-8d71-4361-8e54-f8600b2bcabe But in extreme cases, your body may not be able to regulate electrolyte levels, leading to an electrolyte imbalance.
Definition What Is Electrolyte Imbalance? “An electrolyte imbalance occurs when the body’s electrolytes rise above or fall below the optimal range,” says Morgan Busko, MD , a sports medicine physician at NewYork-Presbyterian Columbia University Irving Medical Center in Eastchester. The main electrolytes are:e60dc2a1-f33c-4a05-9b50-8e3e8e59762992d638dd-3892-468e-9118-b3390952c9fe Bicarbonate Calcium Chloride Magnesium Phosphate Potassium Sodium Optimal ranges are set at different levels for each electrolyte, and levels can be measured with a blood test. If you have an electrolyte imbalance, you either have too much or too little of one or more electrolytes in your blood. These imbalances are distinguished by the prefixes “hyper” for too much and “hypo” for too little. Imbalances of major electrolytes are described in the following terms:e60dc2a1-f33c-4a05-9b50-8e3e8e597629707e5c41-4c8f-4269-af76-1975a3434037 Hypercalcemia , or too much calcium Hypocalcemia , or too little calcium Hyperchloremia , or too much chloride Hypochloremia , or too little chloride Hypermagnesemia , or too much magnesium Hypomagnesemia , or too little magnesium Hyperkalemia , or too much potassium Hypokalemia, or too little potassium Hypernatremia, or too much sodium Hyponatremia , or too little sodium It’s also possible to have an imbalance of bicarbonate, an electrolyte that the body produces on its own, unlike the other significant electrolytes, which come from the diet.e60dc2a1-f33c-4a05-9b50-8e3e8e597629dcd12d5d-7c74-4d92-9d0b-e614fdff76d8 Bicarbonate levels directly impact the pH (the acid-base balance) of your blood. Too much bicarbonate causes acidosis (blood that’s too acidic), and too little bicarbonate causes alkalosis (blood that’s too alkaline).e60dc2a1-f33c-4a05-9b50-8e3e8e5976291d7e0eb9-4a06-4209-bb9d-139d96284549
Symptoms Signs and Symptoms of Electrolyte Imbalance Electrolyte imbalances come in many forms, and the symptoms vary depending on which electrolyte is too high or too low. It’s also possible to have multiple electrolyte imbalances at once. Common symptoms of electrolyte imbalance can be mild or severe, according to Kiran Mullur, MD , a clinical assistant professor of family and community medicine at Wake Forest University School of Medicine in Winston-Salem, North Carolina. “Mild electrolyte imbalances may not cause any symptoms and are sometimes incidentally found on routine blood work,” Dr. Busko says. A basic metabolic panel, which your primary care physician will typically run at every annual visit, tests your blood levels of sodium, potassium , and chloride.e60dc2a1-f33c-4a05-9b50-8e3e8e59762919024210-9846-4255-aee0-f9d795ccb1a1 Symptoms of more significant electrolyte imbalances may include: Muscle cramps Weakness Fatigue Nausea Headache Thirst Restlessness Irregular heartbeat ( arrhythmia ) Confusion Seizures Coma Cardiac death Because many of these symptoms are vague and could have several underlying causes, critical thinking skills should be used to identify potential electrolyte imbalances. For example, eating far below the four servings of fruits and five servings of vegetables recommended per day may indicate your symptoms are caused by low potassium levels.e60dc2a1-f33c-4a05-9b50-8e3e8e5976291e32c285-c693-45bd-9e9f-ed6308965ce9 Increase your daily intake of fruits and vegetables (which are rich sources of potassium ) and see if that helps, Busko says. If you notice symptoms during or after intense exercise or time spent in high temperatures, your electrolyte levels could be imbalanced due to excess sweating or from drinking lots of water without replacing electrolytes, Busko says. An electrolyte beverage (like a sports drink) could be helpful in this case, she says. If your symptoms persist after taking these measures, call your doctor and ask them to test for an electrolyte imbalance.e60dc2a1-f33c-4a05-9b50-8e3e8e59762919024210-9846-4255-aee0-f9d795ccb1a1 Seek immediate medical attention if you experience fainting, an irregular heartbeat (one that speeds up and then slows down or skips beats), extreme weakness, muscle aches, or extreme confusion.e60dc2a1-f33c-4a05-9b50-8e3e8e59762904b7b269-dad3-4178-a10a-625f957db6cd
Causes Causes and Risk Factors of Electrolyte Imbalance Certain health conditions and environmental factors can impact electrolyte levels. Excessive Sweating Long bouts of exercise or time spent in the heat can cause excessive sweating, leading to a significant loss of electrolytes, primarily sodium.e60dc2a1-f33c-4a05-9b50-8e3e8e597629d9ccfc47-b665-40e9-a8fc-ba333e9d3804 Vomiting and Diarrhea Severe vomiting or chronic diarrhea can lead to fluid and electrolyte losses, which can cause an imbalance of electrolytes, particularly sodiume60dc2a1-f33c-4a05-9b50-8e3e8e5976291aebe076-1da0-42bb-ad3b-40332ac79608 and potassium.e60dc2a1-f33c-4a05-9b50-8e3e8e597629778a9232-70e4-4c82-ba5c-eab0faaf7747 Medical Conditions Certain medical conditions can affect your ability to balance electrolytes. People with chronic kidney disease , heart disease , high blood pressure (hypertension), liver disease , and cancer are more likely to develop an electrolyte imbalance.e60dc2a1-f33c-4a05-9b50-8e3e8e597629e68fb2ab-7747-4774-9f99-f31f3dade262 In the later stages of chronic kidney disease, for example, the kidneys begin losing their ability to filter waste, like excess electrolytes, into the urine. Electrolytes like potassium and phosphorus build up in the body, creating imbalance.e60dc2a1-f33c-4a05-9b50-8e3e8e59762915749275-851a-4af0-a17b-325c35819657 Medications Prescription and over-the-counter (OTC) medications — in particular, antibiotics , chemotherapy drugs, corticosteroids, diuretics , and laxatives — can affect electrolyte levels.e60dc2a1-f33c-4a05-9b50-8e3e8e597629e68fb2ab-7747-4774-9f99-f31f3dade262 For example, diuretic medications, which help the body get rid of excess fluid and salt, can lead to electrolyte imbalances if too much fluid or electrolytes are lost, Dr. Mullur explains. Overhydration If you drink too much water (water intoxication), concentrations of electrolytes (particularly sodium) in the blood become diluted, causing hyponatremia .e60dc2a1-f33c-4a05-9b50-8e3e8e597629bdf98c31-25bd-41f4-926a-ca4b3d74e21f
Diagnosis How Is Electrolyte Imbalance Diagnosed? Electrolyte imbalances are diagnosed with a blood test. The basic metabolic panel is a blood test that you get at your annual physical, and anytime you’re admitted to the hospital. It tests levels of sodium, potassium, and chloride. Your doctor can also run a comprehensive metabolic panel, which checks calcium levels.e60dc2a1-f33c-4a05-9b50-8e3e8e597629650ec1f3-739f-4c86-ba38-40dfb0efbadf If your test results suggest an electrolyte deficiency, your doctor may order more specific tests, such as a magnesium blood test or urine concentration test (which checks the concentration of electrolytes in urine).e60dc2a1-f33c-4a05-9b50-8e3e8e597629650ec1f3-739f-4c86-ba38-40dfb0efbadf
Duration Duration of Electrolyte Imbalance The duration of an electrolyte imbalance depends on many factors, including the severity and cause of the imbalance. Mild electrolyte imbalances may not cause symptoms and are often diagnosed during blood tests at an annual physical, so you may not realize you have an imbalance for several months, Busko says. More significant electrolyte imbalances can have severe consequences, including seizure, coma, and death, and must be treated immediately. The time it takes to correct an imbalance depends on the severity and the cause, Busko says. For example, mild imbalances caused by excessive sweating, dehydration, or vomiting could be corrected within a day by oral or intravenous (IV) fluids. Longer-standing mild imbalances — which could be caused by a diet lacking in certain nutrients, a health condition, or something else — could take days or weeks to correct with fluids or a change in diet. More severe imbalances must be treated by a medical provider.
Treatment How to Cure Electrolyte Imbalance: Treatment and Medication Options The best way to treat an electrolyte imbalance depends on which electrolyte is out of balance and how severe the imbalance is. Here are treatment and medication options to consider. At-Home Remedies That Can Help “There are some mild electrolyte imbalances that can be treated with home remedies,” Busko says. For example, a mildly low potassium level can often be corrected just by increasing fruit and vegetable intake, she says. Similarly, exercisers — who often experience dehydration and electrolyte imbalance — can use electrolyte powders in their water or a sports drink to increase the concentration of sodium, potassium, chloride, calcium , phosphate, and magnesium in their blood. “This allows the body to retain more fluid during prolonged efforts,” Busko says. Those who work out for 60 minutes or less, or exercise in cooler environments, probably don’t have to worry an electrolyte imbalance and can skip supplements.e60dc2a1-f33c-4a05-9b50-8e3e8e59762913b96787-454c-4027-8fce-a7a89699a29f
If you’re hoping to increase your electrolyte intake, electrolyte powder may be the way to go. Here’s our list of the 8 best powders, tested and vetted by experts.
Medication Options “Medications are typically used when severe imbalances cannot be corrected with dietary changes alone,” Mullur says. Your doctor may recommend an oral medicine or supplement that provides more of a specific electrolyte, such as potassium, calcium, or magnesium supplements, or medications to remove excess electrolytes, such as diuretics to flush extra fluid and salt (sodium and chloride) from your body, he says.
Prevention Prevention of Electrolyte Imbalance In some cases, electrolyte imbalances are due to underlying medical conditions, such as heart disease, high blood pressure, eating disorders, kidney disease, and liver disease (like cirrhosis ).e60dc2a1-f33c-4a05-9b50-8e3e8e597629f9504e78-ff3c-4a44-bb74-24b0d0ce277a Proper management of these conditions can keep electrolyte levels stable. For most healthy people, electrolyte imbalances can be prevented by doing the following, per Busko: Eat a balanced diet rich in fruits and vegetables. Avoid excess salt in the diet. Maintain proper hydration . Replenish electrolytes after excessive sweating, vomiting, and diarrhea. Avoid overuse of electrolyte supplements.
Complications Complications of Electrolyte Imbalance Because electrolytes help our bodies function, a severe electrolyte imbalance can have severe consequences. Hyponatremia (low sodium levels), hypernatremia (high sodium levels), and hypomagnesemia (low magnesium levels) all affect neurological function, sometimes leading to confusion and seizures. Meanwhile, hypokalemia (low potassium levels), hyperkalemia (high potassium levels), and hypocalcemia (low calcium levels) can cause irregular heartbeat and contribute to cardiac death.e60dc2a1-f33c-4a05-9b50-8e3e8e597629af900636-a967-4d1e-ad3f-5e2680152cb6
Research Research and Statistics: Who Has Electrolyte Imbalance Mild electrolyte imbalances are relatively common and can happen as a result of a diet lacking in nutrients; excessive sweating from exercise or hot temperatures; or vomiting, diarrhea, or dehydration, Mullur says, adding that these imbalances are typically easy to correct with diet and supplements. Infants, young children, athletes, and older adults are more likely to have significant electrolyte imbalances. One study on more than 5,000 adults age 55 and older found that 15 percent of them had at least one electrolyte disorder, with hyponatremia and hypernatremia being the most common.e60dc2a1-f33c-4a05-9b50-8e3e8e5976295fdcdd8c-03a9-4538-ae6a-489b3a4ea19c Infants and children are at a higher risk for electrolyte imbalances than adults. They’re smaller and have faster metabolisms, which means that dehydration can have a bigger and faster impact on their electrolyte balance.e60dc2a1-f33c-4a05-9b50-8e3e8e59762971e02e17-4e90-48a3-8bbe-bd33156a9c97 Athletes, particularly endurance athletes, are at a higher risk for sodium deficiencies due to sweat loss. One review of 135 studies concluded that marathon runners face an 8.5 percent chance of developing a sodium deficiency during a race.e60dc2a1-f33c-4a05-9b50-8e3e8e5976291884c064-d635-406c-8c03-125595c79577 For comparison, the prevalence of hyponatremia (sodium deficiency) in the general U.S. population is about 1.7 percent.e60dc2a1-f33c-4a05-9b50-8e3e8e5976298a9bad91-9df1-4789-b5fe-31fab1d0c217
Related Conditions Conditions Related to Electrolyte Imbalance Certain health conditions are associated with electrolyte imbalance because they impact how the body manages electrolytes. Kidney Disease and Failure The kidneys filter excess electrolytes into the urine to maintain healthy levels in the body. When the kidneys are damaged — a hallmark of kidney disease — they can’t filter blood properly, causing electrolytes to build up.e60dc2a1-f33c-4a05-9b50-8e3e8e597629b8ffd7ff-384e-4621-a069-384e41165fa5 If kidney disease worsens, it may lead to kidney failure. When the kidneys fail, hemodialysis (a procedure to remove waste products and excess fluids) is needed regularly to maintain electrolyte balance, Busko says. Cancer and Cancer Treatment Patients with various types of cancer may have electrolyte imbalances caused by side effects of cancer treatments (such as vomiting or diarrhea) or the disease itself.e60dc2a1-f33c-4a05-9b50-8e3e8e597629bd79665e-0f7f-40f9-9140-e949883aad54 Research shows that hypernatremia, hyperphosphatemia, hypocalcemia, hyperkalemia, and hypermagnesemia are the most common electrolyte imbalances in these instances.e60dc2a1-f33c-4a05-9b50-8e3e8e597629636b775a-c6e8-4544-b028-d241282a71ab Diabetes People with type 1 and type 2 diabetes are at a higher risk for imbalances of sodium, potassium, magnesium, and phosphate. Factors that increase the risk of electrolyte imbalance in people with diabetes include impaired kidney function, medications that impact potassium levels, increased fluid levels in the body, and insulin deficiency.e60dc2a1-f33c-4a05-9b50-8e3e8e597629df8cbc43-d324-4cec-b62e-dc8a56bd48d1 Hormone Conditions Certain conditions impact your body’s ability to make hormones that regulate fluid and electrolyte balance. For example, Addison’s disease (also called adrenal gland insufficiency), which occurs when the body makes too little cortisol (a stress hormone), can impair the regulation of sodium, potassium, and water.e60dc2a1-f33c-4a05-9b50-8e3e8e597629c7a2056a-103d-483d-a6d6-71ccffb8e704 Similarly, hypothyroidism (a condition where the thyroid gland doesn’t make enough thyroid hormone) can lead to low sodium levels.e60dc2a1-f33c-4a05-9b50-8e3e8e597629748195ce-095f-452d-af98-c51a59ebf341
Takeaway The Takeaway An electrolyte imbalance occurs when the body’s electrolyte levels are lower or higher than the optimal range. In most healthy people, electrolyte imbalances can be prevented with a nutritious diet (plenty of fruits and vegetables), adequate water intake, and electrolyte supplements when necessary. Severe electrolyte imbalances require immediate medical attention and can lead to seizures, coma, and death. Seek immediate medical attention if you experience fainting, an irregular heartbeat (one that speeds up and then slows down or skips beats), extreme weakness, muscle aches, or extreme confusion.
Resources We Trust MedlinePlus: Fluid and Electrolyte BalanceMayo Clinic: HyponatremiaCleveland Clinic: ElectrolytesJohns Hopkins Medicine: Sports and Hydration for AthletesU.S. Department of Health and Human Services: Dietary Guidelines for Americans
25 Weight Loss Tips to Lose Weight the Healthy Way
10. Reorganize Your Plate
“Make half your plate vegetables, a quarter of your plate whole grains, and a quarter of your plate lean protein. When you switch the portions of grains and vegetables on your plate, you’ll see a difference. The only caveat: Potatoes, corn, and peas are starchy vegetables, so they go in the grains category.”
— Lainey Younkin, RD, a nutrition counselor and consultant in Boston
11. Start Where You Are and Do What You Can
“Don’t feel like you need to overhaul your entire life starting immediately. Assess where you are currently and then figure out where you’d like to be in the future. A great starting point for people new to exercise is to get a step counter and see how much you walk on a normal day. Then set a step goal slightly higher than the norm and strive for that, working your way up slowly to a goal of 10,000 steps per day.”
— Esther Avant, an online sports nutritionist specializing in weight loss who is based in San Diego
12. Think Big — Not Small
“Focus on the weight loss ‘big rocks’ — there are a few areas that will give you the most bang for your buck when you’re trying to lose weight. Prioritizing those and letting go of all the minutiae that contribute to overwhelm will make reaching your goals feel easier and more sustainable. On the nutrition front, pay attention to calories, protein, and fiber. For exercise, prioritize strength training, daily steps, and recovery.”
— Esther Avant
13. Look Beyond the Scale
“While the scale isn’t useless, it also isn’t the only thing that matters. To help you gauge progress that might not be reflected on the scale, take regular photos and measurements, in addition to keeping a running list of nonscale victories. This will help keep the scale in perspective and show you all the positive changes you’re making to your health and overall lifestyle.”
— Esther Avant
14. Give Your Breakfast a Protein Boost
“Aim for 15 to 25 grams of protein at breakfast. Protein is digested slowly and suppresses hunger hormones, helping keep you full. Additionally, a high-protein breakfast helps curb cravings later in the day. Pair protein-rich foods with fiber and healthy fats, like two eggs with whole-wheat toast and avocado or high-protein frozen waffles with nuts, berries, and a little maple syrup.”
— Lainey Younkin, RD
15. Consume Protein at Every Meal
“Eating protein-rich foods at every meal, especially breakfast, can help shave extra pounds. Protein slows down the digestive process and positively impacts your hunger hormones. Protein can also do better at staving off hunger than carbohydrates. Protein-rich foods include quinoa, edamame, beans, seeds, nuts, eggs, yogurt, cheese, tofu, lentil pasta, poultry, fish, and meat.”
— Christine M. Palumbo, RDN, a nutrition consultant from Naperville, Illinois
16. Try to Eat Mainly Whole, Minimally Processed Foods
“The multiple processing steps and added ingredients are the reason processed foods taste so good and we keep wanting more. They tend to contain large amounts of added sugars, fats, and salt. Research suggests that people can take in up to 500 more calories a day when they’re offered unlimited amounts of ultra-processed foods compared to unprocessed foods.”
— Christine M. Palumbo, RDN
17. Limit High-Glycemic Carbohydrate Foods
“The glycemic index ranks how quickly blood sugar rises after eating a carbohydrate food. Eating high-glycemic carbohydrate foods like pretzels and refined bread, especially when eaten alone, will cause a surge in blood sugar, followed by a quick drop. This may leave you feeling hungry and wanting more food. More long-term studies are needed,
but some short-term studies suggest there is a connection.
High-glycemic foods are not totally off-limits though. When you work with a registered dietitian-nutritionist, we provide individualized ways to help you balance nutrients to prevent spikes in blood sugar, which can help with curbing appetite.”
— Sue-Ellen Anderson Haynes, RDN, CDCES, a certified personal trainer and national media spokesperson of the Academy of Nutrition and Dietetics who is based in Boston
18. Experiment With Fruits at Dessert Time
“Fruits are low in calories and carry tons of nutrients like antioxidants and fiber. According to the Centers for Disease Control and Prevention, only about 12 percent of the U.S. population is meeting their fruit intake and only 10 percent is meeting their vegetable intake.
Using fruits for dessert will help you meet your daily requirements but also add flavor to your day. Many fruits can be sauteed, grilled, or baked. For example, a grilled peach topped with vanilla yogurt and shaved almonds is amazing!”
— Sue-Ellen Anderson Haynes, RDN, CDCES
19. Eat a Large Breakfast and a Small Dinner
“You’ll want to take in more of your calories earlier in the day. A study published in 2019 found that subjects who were given small breakfasts and large dinners lost significantly less weight than those assigned to a large breakfast and a smaller dinner.
So smaller meals in the latter part of the day may be an advantage to those who want to lose weight and improve overall health. However, each person has individual needs, which may require additional snacks and food, such as those who are pregnant, are breastfeeding, have diabetes, or take medication that require certain foods. This is why it is so important that you seek a consultation with a registered dietitian-nutritionist.”
— Sue-Ellen Anderson Haynes, RDN, CDCES
20. Get Into Meal Planning
“Meal planning is one of my top tips for staying healthy and eating well. I’m such a fan of the concept that I wrote a book about it! Taking 5 to 10 minutes over the weekend to write out a menu for the week ahead will save you time, money, and unwanted calories down the road. Not sure what to make for dinner tonight? No worries, it’s already on your menu plan. Menu planning is a great way to stay organized, and know what groceries you need to buy and what you already have on hand, and it will help ensure a balanced plate. Keep in mind, a night off from cooking and ordering takeout or making a frozen meal is a totally acceptable part of the menu plan. And be sure to write down the plan — you’re more likely to stick to it if it’s in front of you as a reminder.”
— Jessica Levinson, RDN, a culinary nutrition and communications dietitian based in Westchester County, New York
21. Make a Grocery List and Stick to It
“Once you have your menu planned for the week, make a shopping list either on paper or on your phone — I use Notes, but there are apps for this, too. Knowing in advance what you need to purchase at the supermarket will save you time, reduce food waste, and prevent you from purchasing items that look appealing but you don’t actually need. To stick with your list, avoid shopping when hungry. Research shows an increase in impulsive behavior at that time.”
— Jessica Levinson, RDN
22. Take Stock of What’s in Your Kitchen
“To cook healthy meals you need the right ingredients and kitchen tools on hand. Some staple ingredients I recommend having in your pantry, fridge, and freezer are low-sodium canned beans, canned fish, tomato sauce, whole-grain pasta, quinoa, brown rice, low-sodium stock, low-fat plain yogurt, a variety of fresh and frozen fruit and vegetables, olive oil, and dried herbs and spices. These are just some of the ingredients that can form the base of a healthy and delicious meal.”
— Jessica Levinson, RDN
23. Have the Right Tools on Hand
“Similarly, having a good mix of kitchen tools can help ensure easy, efficient, and healthy cooking. For example, a seasoned cast-iron skillet is one of my favorite pans to cook eggs, saute vegetables, and make pancakes, since I don’t have to use as much oil or butter to keep food from sticking. Some of my other favorite kitchen tools are an immersion blender, Instant Pot, baking sheets, measuring cups and spoons, and a hand juicer. And of course anyone working in the kitchen should have a quality set of knives.”
— Jessica Levinson, RDN
24. Read Food Labels
“Getting into the habit of flipping your packages over can save you time, money, and even calories. Food labels give you a clear picture of what you’re really getting and if you want to lose weight healthfully, it’s not just about how many calories you’re getting — it’s also about what kind of calories you’re getting. To make sure that your meals are valuable, be sure that you’re getting a balance of nutrients without overdoing sodium, sugar, and saturated fat.”
— Bonnie Taub-Dix, RDN, author of Read It Before You Eat It — Taking You from Label to Table
25. Choose Super Snacks
“It’s best to look at your snacks as mini-meals. We are snacking more than ever, so it’s best to choose snacks with benefits, like almond butter and a sliced apple or Greek yogurt topped with fruit and a high fiber cereal. It’s not easy to get everything you need in a day, so nutritionally rich snacks can help fill that gap while also making you feel more full and satisfied.”
— Bonnie Taub-Dix, RDN
The Takeaway
- Among the many effective ways to lose weight, the right way for you depends on your individual goals and preferences.
- Remember that small changes can make a big difference, and it may take some experimentation to find out which tips work best for you.
- Along with dietary changes and meal planning, it may also be helpful to identify why you are trying to make a change, to embrace setbacks, and to get support from friends or family.
How to Choose the Right GERD Diet
In addition to changing what you eat, your doctor may ask you to change the way you eat to get acid reflux under control.
Common recommendations include:
Eat smaller meals. Eat less food, but more frequently, to reduce pressure in your stomach.
Higher stomach pressure may cause your lower esophageal sphincter to relax, allowing your stomach’s contents to flow up into your esophagus.
Eat slowly. You’re less likely to stuff yourself or irritate your esophagus or stomach if you take smaller bites and chew your food thoroughly.
Don’t lie down right after eating. If you stay upright for two to three hours after eating, you’ll reduce your risk of reflux. Wait at least three hours after eating dinner before you go to bed. When you stand or sit upright, gravity helps keep your stomach’s contents from flowing upward. When you lie down, it’s easier for partially digested food to enter your esophagus.
Don’t do vigorous exercise right after eating. Wait a couple of hours.
Don’t snack unless you’re actually hungry. When your stomach is full, eating more will increase stomach pressure.
Avoid tight clothing around your waist. If your clothing puts pressure on your abdomen when you eat, this can in turn put pressure on your stomach and lower esophageal sphincter.
Eat to maintain a healthy weight. Extra pounds are a source of pressure inside your abdomen.
Mini-Stroke Can Harm the Brain Even if Symptoms Quickly Disappear
The symptoms of a transient ischemic attack (TIA), often called a mini-stroke, usually go away within minutes, but the event could cause the same long-term decline in memory and cognitive function as a full-blown stroke, a new study has found.
“This suggests that in people who have a TIA — which is generally thought to not cause any lasting damage in the brain — cognitive decline clearly occurs at the same rate as in a person who has had a stroke, which causes damage clearly identified on imaging,” says Cheryl Bushnell, MD, a professor of neurology at Wake Forest University School of Medicine in Winston-Salem, North Carolina. Dr. Bushnell, who is also a neurologist at Atrium Health Wake Forest Baptist, wasn’t involved in the study.
Mini-Stroke Causes a Temporary Lack of Blood Flow to the Brain
A transient ischemic attack is considered a “temporary” stroke because it means there is a short-lived lack of blood flow to part of the brain. Without blood flow, brain cells can’t function and start to die.
The symptoms of TIA and a stroke are the same, but TIA symptoms usually stop in a matter of minutes. TIA is still a medical emergency that warrants a trip to the ER, especially because it can raise the risk for a full stroke in the near future.
Mini-Stroke More Likely to Affect Memory Than Verbal Skills
To find out if TIA is a risk factor for cognitive decline, researchers from the University of Alabama at Birmingham used data from more than 16,000 people enrolled in the Reasons for Geographic and Racial Differences in Stroke (REGARDS) study. To enroll, people had to be at least 45 years old and never have experienced a TIA or stroke. Participants had an average age of 64, and about two-thirds were white and one-third Black.
Scientists followed people in the study for an average of 14 years, comparing the cognitive changes over time in three groups: Those who had a first-time TIA, those who had a first-time stroke, and a control group of people who didn’t have either.
Researchers used brain imaging to confirm whether participants had TIA or stroke, and they assessed cognitive function through a computer-assisted telephone interview.
Key findings:
- People with a first-time stroke showed significant cognitive decline immediately afterward, which worsened over time.
- People with a TIA showed a slower but notable decline in cognitive performance compared with those with no stroke or no TIA.
- The cognitive decline for people with a TIA was not immediate but happened gradually, with an annual rate of cognitive decline similar to that seen in people who had a stroke.
- The cognitive decline for those with a TIA was significantly faster than for the control group, although not quite as rapid as for those who had a stroke.
The declines in people with TIA were “largely driven by immediate and delayed memory recall declines,” the scientists said, rather than changes in verbal fluency.
The results indicate that TIA is an independent risk factor for cognitive decline, and that more aggressive treatment is needed to minimize cognitive risk, the authors concluded.
This study provides additional evidence that TIA is not a harmless event, says Marco Gonzalez, MD, a neurologist at Cleveland Clinic in Ohio, who was not involved in the research.
“A large percentage of cerebrovascular events such as TIA are the end result of uncontrolled risk factors for an extended period of time, and should not be taken lightly. This study confirms that TIA survivors should be treated aggressively to prevent long-term complications such as cognitive decline,” says Dr. Gonzalez.
What Are the Risk Factors for a Mini-Stroke?
Several factors can increase a person’s risk of TIΑ, including:
- Being 40 years or older
- Heart and blood vessel disease, such as atrial fibrillation (afib)
- High blood pressure
- Smoking
- Diabetes
- High cholesterol levels
- Illegal drug use or heavy alcohol use
- Recent childbirth
- Previous history of TIA or stroke
- Too much sitting and not enough physical activity
- A BMI of 30 or higher
- Current or past history of blood clots
“Most TIAs and strokes are preventable,” says Gonzalez. “People should check their blood pressure regularly to make sure it is controlled. Annual physicals are a great opportunity to prevent TIA and stroke.”
Symptoms of Mini-Stroke
The symptoms of a TIA are very similar to those for a full stroke, and can include one or more of the following:
- One-sided weakness or paralysis (hemiplegia)
- Difficulty with or loss of speaking ability (aphasia)
- Slurred or garbled speech
- Loss of muscle control on one side of the face or facial droop
- Sudden loss of one or more senses
- Blurred or double vision
- Loss of coordination, clumsiness
- Dizziness or vertigo
- Nausea and vomiting
- Stiff neck
- Emotional instability and personality changes
- Confusion or agitation
- Memory loss
- Headaches that are very sudden and severe
- Passing out or fainting
What Should You Do if You’ve Already Had a Mini-Stroke?
“For people who have a clear diagnosis of a TIA from a stroke specialist, addressing and managing risk factors is of the utmost importance,” says Bushnell.
She offers the following tips:
- Keep blood pressure less than 130/80 millimeters of mercury (mmHg).
- If you have type 2 diabetes, make sure your blood sugar is under control.
- Keep LDL cholesterol to less than 70 milligrams per deciliter (mg/dL).
- Stop smoking.
- Increase your physical activity.
- Maintain a healthy weight.
- Follow a Mediterranean diet.
- Prioritize good sleep.
“These can all help to protect the brain from further TIA, stroke, and dementia,” Bushnell says.
Yogurt May Lower Colon Cancer Risk
Yogurt, a food loaded with live bacteria thought to contribute to a healthy gut microbiome, may also help protect against a particularly aggressive type of colorectal cancer, according to a recent study.
New research published this week found that regularly eating at least two servings of yogurt per week was tied to lower rates of proximal colorectal cancer (developing in the right side of the colon) that tested positive for the bacterial species Bifidobacterium. Bifidobacterium is a type of bacteria commonly found in yogurt that may have cancer-suppressing properties, according to study authors — but the exact mechanism behind these properties is still unclear.
“The takeaway message is that yogurt is good for your health,” says study coauthor Shuji Ogino, MD, PhD, the chief of molecular pathological epidemiology in the pathology department at Brigham and Women’s Hospital in Boston.
“The evidence is strong, as results are based on details about dietary intake from more than 130,000 people over 40 years,” Dr. Ogino says.
Certain Colorectal Cancers Are Especially Dangerous
Colorectal cancer has become a growing public health concern as rates among adults under the age of 50 have nearly doubled since the 1990s.
According to the World Health Organization, colorectal cancer is the third most common cancer worldwide and the second leading cause of cancer-related deaths worldwide.
Proximal (right-sided) colorectal cancer in particular leads to significantly worse outcomes compared to distal (left-sided) colorectal cancer.
A large study looking at cancer data from 13 U.S. states revealed that patients with proximal cancers were 13 percent less likely to survive at least five years compared with those with distal cancers.
A Healthier Gut May Help Fight Colorectal Cancer
For the analysis, Ogino and colleagues followed more than 132,000 health professionals over four decades. They collected dietary information, including details on yogurt intake, nearly every four years via questionnaire. Over the course of the study, the scientists identified 3,079 cases of colorectal cancer.
Overall, the study authors did not observe a significant link between regular yogurt consumption and colorectal cancer incidence. When looking at specific bacteria, however, they did find an association with yogurt consumption and Bifidobacterium-positive tumors. Information on Bifidobacterium content was available in 1,121 colorectal cancer cases — nearly one-third of which tested positive for the bacterium, while the remainder tested negative.
Those who ate two or more servings of yogurt a week were about 20 percent less likely to have Bifidobacterium-positive proximal colorectal cancer.
Ogino says that more research is needed to understand why this association exists, but the results suggested that yogurt may be linked to a protective effect by positively changing the gut microbiome (the ecosystem of microbes that live in your intestines).
“Yogurt may promote microbiome diversity, which may help improve immune function,” says Ogino, adding that a stronger immune system can help fight cancer.
While the study did not distinguish outcomes according to types of yogurt consumed, Ogino noted that plain yogurt was more likely to have a positive influence than products with sugar added.
The Link Between Diet and Cancer Risk
The findings contribute to a body of research illustrating the connection between diet, the gut microbiome, and the likelihood of developing colorectal cancer. An analysis of 16 previous studies looking at yogurt and cancer incidence concluded that increased yogurt consumption was related to lower colorectal cancer risk.
Another scientific investigation drawing on the same participant group as Ogino’s study found that eating one or more servings per week of yogurt compared with no yogurt consumption was connected to a lower incidence of proximal colon cancer.
“Multiple large studies have shown that yogurt can decrease the risk of colon cancer,” says Arun Swaminath, MD, chief of the gastroenterology division at Lenox Hill Hospital in New York City and a spokesperson for the American Gastroenterological Association. “This study goes a step further to show its relationship to a specific bacteria and tumor subtype.”
The results did not show that yogurt caused a lower rate of cancer, merely an association between yogurt consumption and a possible protective effect, notes Ogino. He also points out that the study was limited in that it was based on preexisting data, and not clinical trials that closely monitored patients, their habits, and food intake.
An Overall Healthy Diet May Lower Cancer Risk
Dr. Swaminath suggests that it would be helpful to see additional data on participant diet and lifestyle “People who eat lots of yogurt may have a healthier diet overall, and it’s not clear that it’s only the yogurt that has this effect,” he says. “Maybe people who eat yogurt frequently eat lots of fermented food that has been shown to be supportive of a more broad-based microbiome.”
He stresses that an active lifestyle, avoiding obesity, and eating a broad-based diet of unprocessed foods will serve almost everybody in decreasing their risk of developing colorectal cancer.