Coronary artery disease (CAD), also known as coronary heart disease (CHD), ischemic heart disease (IHD), or simply heart disease, involves the reduction of blood flow to the heart muscle due to build-up of plaque (atherosclerosis) in the arteries of the heart. It is the most common of the cardiovascular diseases. Types include stable angina, unstable angina, myocardial infarction, and sudden cardiac death. A common symptom is chest pain or discomfort which may travel into the shoulder, arm, back, ...

coronary artery disease

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Benefits-for-Health-Conditions-and-Diseases

Benefits for Health Conditions and Diseases

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A plant-based diet, which primarily consists of fruits, vegetables, whole grains, legumes, nuts, and seeds, has been associated with numerous health benefits. Research has shown that adopting a plant-based diet can help prevent and manage chronic conditions such as heart disease, type 2 diabetes, and certain types of cancer.

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<ol><li style="font-weight: 400;" aria-level="1">Heart Disease: A study published in the Journal of the American Heart Association found that a plant-based diet can reduce the risk of heart disease by 16% and the risk of coronary heart disease by 31% (Kim, H., Caulfield, L. E., &amp; Rebholz, C. M., 2019). The high fiber content, along with essential vitamins and minerals found in plant foods, contribute to improved heart health.</li><li style="font-weight: 400;" aria-level="1">Type 2 Diabetes: A review of several studies published in the journal Nutrients concluded that plant-based diets can lower the risk of type 2 diabetes and improve glycemic control, insulin sensitivity, and weight management (Toumpanakis, A., Turnbull, T., &amp; Alba-Barba, I., 2018). These benefits can be attributed to the low glycemic index of plant-based foods and the abundance of phytonutrients that support overall health.</li><li style="font-weight: 400;" aria-level="1">Cancer: A study published in JAMA Internal Medicine showed that a higher intake of whole plant foods was associated with a lower risk of developing certain types of cancer, particularly breast, prostate, and colorectal cancers (Song, M., &amp; Giovannucci, E., 2016). The antioxidants, fiber, and other bioactive compounds in plant foods are believed to play a protective role against cancer development.</li></ol>

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(1)Kim, H., Caulfield, L. E., & Rebholz, C. M. (2019). Healthy Plant-Based Diets Are Associated With Lower Risk of All-Cause Mortality in US Adults. Journal of the American Heart Association, 8(7), e011737. https://doi.org/10.1161/JAHA.119.011737
(2)Toumpanakis, A., Turnbull, T., & Alba-Barba, I. (2018). Effectiveness of plant-based diets in promoting well-being in the management of type 2 diabetes: a systematic review. Nutrients, 10(10), 1488. https://doi.org/10.3390/nu10101488
(3)Song, M., & Giovannucci, E. (2016). Preventable incidence and mortality of carcinoma associated with lifestyle factors among white adults in the United States. JAMA Internal Medicine, 176(10), 1450-1456. https://doi.org

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Plant-Based-Recipes

Plant-Based Recipes

Lentil-and-Vegetable-Curry

Lentil and Vegetable Curry

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<ul><li style="font-weight: 400;" aria-level="1">1 cup dried green lentils</li><li style="font-weight: 400;" aria-level="1">1 onion, chopped</li><li style="font-weight: 400;" aria-level="1">2 cloves garlic, minced</li><li style="font-weight: 400;" aria-level="1">2 cups diced tomatoes</li><li style="font-weight: 400;" aria-level="1">1 cup chopped carrots</li><li style="font-weight: 400;" aria-level="1">1 cup chopped bell peppers</li><li style="font-weight: 400;" aria-level="1">1 cup chopped zucchini</li><li style="font-weight: 400;" aria-level="1">2 cups vegetable broth</li><li style="font-weight: 400;" aria-level="1">2 tbsp curry powder</li><li style="font-weight: 400;" aria-level="1">Salt and pepper, to taste</li></ul>&nbsp;

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<ol><li style="font-weight: 400;" aria-level="1">Rinse the lentils and cook them in a pot with 3 cups of water for 20-25 minutes, or until tender.</li><li style="font-weight: 400;" aria-level="1">In a large saucepan, saut&eacute; the onion and garlic in a small amount of water or vegetable broth until softened.</li><li style="font-weight: 400;" aria-level="1">Add the tomatoes, carrots, bell peppers, zucchini, vegetable broth, and curry powder. Bring to a boil and then reduce to a simmer for 15 minutes.</li><li style="font-weight: 400;" aria-level="1">Add the cooked lentils to the saucepan and simmer for an additional 5 minutes. Season with salt and pepper.</li><li style="font-weight: 400;" aria-level="1">Serve over brown rice or with whole-grain bread.</li></ol>

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Spinach-and-Chickpea-Stuffed-Portobello-Mushrooms

Spinach and Chickpea Stuffed Portobello Mushrooms

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<ul><li style="font-weight: 400;" aria-level="1">4 large Portobello mushrooms, stems removed</li><li style="font-weight: 400;" aria-level="1">1 can chickpeas, drained and rinsed</li><li style="font-weight: 400;" aria-level="1">2 cups fresh spinach, chopped</li><li style="font-weight: 400;" aria-level="1">1/2 cup diced red onion</li><li style="font-weight: 400;" aria-level="1">1 clove garlic, minced</li><li style="font-weight: 400;" aria-level="1">1/4 cup nutritional yeast</li><li style="font-weight: 400;" aria-level="1">Salt and pepper, to taste</li></ul>&nbsp;

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<ol><li style="font-weight: 400;" aria-level="1">Preheat oven to 375&deg;F (190&deg;C). Line a baking sheet with parchment paper.</li><li style="font-weight: 400;" aria-level="1">In a skillet, saut&eacute; the onion and garlic in a small amount of water or vegetable broth until softened. Add the spinach and cook until wilted.</li><li style="font-weight: 400;" aria-level="1">In a bowl, mash the chickpeas with a fork or potato masher, leaving some texture. Stir in the cooked spinach mixture and nutritional yeast. Season with salt and pepper.</li><li style="font-weight: 400;" aria-level="1">Place the Portobello mushrooms on the prepared baking sheet, gill-side up. Spoon the chickpea mixture evenly into the mushroom caps.</li><li style="font-weight: 400;" aria-level="1">Bake for 20-25 minutes, or until the mushrooms are tender and the filling is heated through. Serve with a side of mixed greens or roasted vegetables.</li></ol>

Questions-and-Answers

Questions and Answers

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Q: Can I get enough protein on a plant-based diet?

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A: Yes, plant-based diets can provide adequate protein from sources such as beans, lentils, tofu, tempeh, seitan, whole grains, and nuts.

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Q: Is a plant-based diet the same as a vegan diet?

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A: While both diets focus on consuming plant-based foods, a vegan diet excludes all animal products, whereas a plant-based diet may include small amounts of animal products.

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Q: Can I still eat processed foods on a plant-based diet?

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A: While a plant-based diet emphasizes whole, unprocessed foods, it is possible to include some processed foods in moderation. Be mindful of their nutritional value and choose healthier options when possible.

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Q: How do I ensure I get enough nutrients like calcium and iron on a plant-based diet?

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A: Incorporate a variety of plant-based foods that are rich in these nutrients. Calcium can be found in leafy greens, fortified plant milk, and tofu, while iron can be found in beans, lentils, and fortified cereals.

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Q: Is a plant-based diet suitable for children and pregnant women?

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A: Yes, a well-planned plant-based diet can be nutritionally adequate for people of all ages and life stages, including children and pregnant women. Consult a healthcare professional for guidance on meeting specific nutrient needs.

Adopting a plant-based diet can provide numerous health benefits, including reducing the risk of heart disease, type 2 diabetes, and certain types of cancer. Plant-based diets focus on consuming whole, unprocessed plant foods that are rich in essential nutrients and fiber. The two plant-based recipes shared in this article - Lentil and Vegetable Curry and Spinach and Chickpea Stuffed Portobello Mushrooms - are examples of delicious, nutrient-dense meals that can support overall health.

The Plant-Based Diet: Eating More Vegetables for Better Health

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Definition-of-Autophagy

Definition of Autophagy 

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First of all, in order to have a healthy body and healthy cells and tissues, we need to literally get rid of old damaged and unnecessary cells and tissues. This cleansing process is just as important as building them. Even in this sense, we are looking for a balance that keeps us alive and healthy. Our bodies require us to find a balance between processes such as anabolism (promotes growth) and catabolism (promotes degradation); between active daily life and rest when we recover; between eating and fasting as two necessary conditions for a healthier life.

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Many of the diseases in advanced life are actually those that are characterized by excessive growth of cells or tissues, as is the case with cardiovascular diseases - plaques accumulate (as in Alzheimer's disease), and cancer is a form of overgrowth of unwanted tissue and so on.&nbsp;

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Against the backdrop of the increasing cases of cardiovascular and cancer, it is important to try to see things through the prism of autophagy, and we hope to help you with this through this article.&nbsp;

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As we age, and as a normal reaction to time passing, proteins and organelles in the body become damaged or die. If they are not cleared, these damaged particles accumulate in your cells and disrupt the processes that take place in them. When this happens, your cells cannot divide and function normally it can cause cell death and age-related diseases, contribute to poor tissue and/or organ function, and even become cancerous.

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And now, what does the process called autophagy have in common? During autophagy, the body marks damaged parts of cells, unused proteins, and other junk in the body for removal and clears them of it. Autophagy is a form of cellular detoxification and in fact the true meaning of detoxification. Autophagy also helps deliver nutrients to the cells that need them. 1

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Autophagy can dictate not only how well we live, but perhaps how long we live. This is a key physiological mechanism that has been preserved throughout evolution with the clearly defined goal of allowing the human species to thrive. But when autophagy mechanisms are overloaded or dysfunctional, cells are unable to work optimally, and disease can occur, as well as faster aging of cells and the human body.

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Autophagy is absolutely essential for healthy, functioning cells, and if it never reaches its full potential, you can get a variety of diseases. One of the most remarkable ways in which these dead proteins accumulate is seen in Alzheimer's disease. Because they are never cleared from the body, dead proteins travel to the brain and settle there, causing the typical plaques associated with the disease.

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Next, intermittent fasting is a eating pattern consisting of periods of eating and fasting with proven benefits for overall health. 2

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It is important to note that intermittent fasting is not a traditional type of diet that dictates what to eat or prohibits certain foods. It is a pattern of behavior that perceives abstinence from food at a certain time in order to trigger processes such as autophagy.

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Fasting is one of the most effective ways to induce autophagy, and this can include calorie restriction and a type of exercise that puts your cells under pressure to work more efficiently. They trigger autophagy as your cells need to make the most of the few calories available meaning any damaged or dysfunctional organelles are disassembled, cleaned and recycled to be used as a power source.&nbsp;

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The point is that many people today rarely experience an energy deficit. Food is plentiful, cheap and easily accessible with a few taps on the phone. And this leads us to an alarming amount of obesity, cardiovascular and chronic diseases.&nbsp;

Health-Benefits-of-Autophagy-and-Intermittent-Fasting

Health Benefits of Autophagy and Intermittent Fasting 

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Having a clean body and properly functioning cellular pathways is the foundation of health in both the short and long term. That is why autophagy has such wide-ranging advantages that extend into the following aspects:

Healthy-aging

Healthy aging 

Healthy-aging_1_0

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We all get older, but have you noticed that some people seem to age faster than others in terms of appearance and overall health? This is because cellular aging occurs as a result of the accumulation of damaged proteins and organelles that interfere with the normal function and repair of the body. And because of many factors, some people have more of these damaged proteins (and produce less to clear them) than others.&nbsp;

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As explained in a study published in the Journal of Clinical &amp; Experimental Pathology, regular stimulation of autophagy can help keep cells healthy and restore pathways to help the body age healthy and with less damage. 3

Weight-Management

Weight Management 

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Autophagy is associated with regulating insulin downwards (because you don't eat food) and growth hormone upwards, which contributes to weight control and maintaining lean muscle mass. Growth hormone (GH) has a fundamental role in regulating in vivo protein metabolism. GH improves protein anabolism at the whole body level, mainly by stimulating protein synthesis. 4

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In addition, as a study published in Nature shows, stimulating autophagy can help clear damaged proteins to reduce weight and weight-related complications. 5

Decreased-inflammation

Decreased inflammation

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Autophagy helps stop inflammation by controlling the actions of several types of inflammatory cells, including macrophages, neutrophils, lymphocytes, and cytokines as cited in a study in Clinical and Translational Medicine. 6 Since autophagy is a powerful anti-inflammatory, stimulating autophagy can help reduce symptoms of various inflammatory diseases, such as Crohn's disease.

Cardioprotective-effect

Cardioprotective effect 

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Restricting calories for extended periods, as happens with intermittent fasting, can reduce the risk of developing heart disease and prevent stroke.

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Studies have shown that intermittent fasting improves heart health by reducing risk factors for cardiovascular disease, such as high blood sugar levels, high blood pressure, "bad" cholesterol, and high blood triglycerides. In addition, intermittent fasting is of great help in the fight against obesity, which significantly contributes to the development of heart diseases such as heart failure and coronary heart disease.

Improved-brain-health

Improved brain health  

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Remarkably, most neurodegenerative disorders, such as Alzheimer's disease and Parkinson's disease, are associated with the accumulation of misfolded proteins or pathological proteins. Therefore, impaired autophagy can contribute to these diseases, but the exact mechanism by which it does so is not fully understood. 7

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The process may also provide protection against other neurodegenerative diseases, such as Huntington's disease and amyotrophic lateral sclerosis (ALS), as cited in a review in the journal Neurobiology of Aging. 8 The same study further suggests that this is because autophagy helps clear damaged proteins that can build up in the brain, ultimately contributing to aging and brain-related diseases.

Reduced-risk-of-cancer

Reduced risk of cancer 

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The role of autophagy in cancer may vary according to the condition and stage. Generally speaking, in the early stages of cancer, autophagy can prevent tumor growth and the spread of cancer, as cited in the publication "Autophagy and autophagy-related proteins in cancer." However, if tumors are in a late stage, autophagy can actually contribute to their growth. 9

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And since we mentioned earlier how important this role of autophagy is, let's say what the Nobel Prize was awarded to cancer immunotherapy researchers for. In 2018, the Nobel Prize in Physiology or Medicine was jointly awarded to two researchers in the field of cancer immunotherapy, Dr. James P. Allison of the MD Anderson Cancer Center of the University of Texas and Dr. Tasuku Honjo of Kyoto University in Japan. Allison and Honjo were honored for their work in discovering ways to activate the immune system to attack cancer, which was recognized as a breakthrough in the development of new cancer treatments.

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The two scientists worked separately during their careers to show how certain proteins prevent immune cells called T cells from attacking other cells in the body. More about the action of this type of protein and immunotherapeutic drugs called monoclonal antibodies, which can be designed as immune checkpoint inhibitors, can be found in the article Immune Checkpoint Inhibitors and Their Side Effects. 10&nbsp;&nbsp;

Our bodies are self-sustaining. Biological systems are designed to ensure that everything functions optimally. For this reason, there must be some kind of automatic biological support in our organs, tissues and cells for life to be maintained. One such process of self-maintenance is autophagy. Autophagy allows your body to break down and reuse old cellular components so that your cells can work more efficiently and you can have a healthier body.&nbsp; And intermittent fasting is one of the best ways to trigger autophagy to reap all the benefits it can provide for health.

6 Amazing Benefits of Autophagy and Intermittent Fasting

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Бетина Цветкова

Symptoms-of-shortness-of-breath

Symptoms of shortness of breath

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Shortness of breath can be described as feeling like you can't catch your breath or are out of breath. You may feel like you're suffocating or drowning. Other symptoms that can accompany shortness of breath include wheezing, coughing, and chest tightness.

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Causes-of-shortness-of-breath

Causes of shortness of breath

I.-Causes-of-Shortness-of-Breath

I. Causes of Shortness of Breath 

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Respiratory Conditions

Asthma

1. Asthma

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Asthma is a chronic respiratory condition that causes inflammation and narrowing of the airways, leading to shortness of breath, wheezing, and coughing. It can be triggered by allergens, exercise, stress, or other factors.

Chronic-obstructive-pulmonary-disease-(COPD)

2. Chronic obstructive pulmonary disease (COPD)

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&nbsp;COPD is a progressive lung disease that includes chronic bronchitis and emphysema. It is caused by long-term exposure to irritants such as cigarette smoke, air pollution, or dust. Symptoms include coughing, wheezing, and shortness of breath, which can worsen over time.

Pulmonary-embolism

3. Pulmonary embolism

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A pulmonary embolism occurs when a blood clot travels to the lungs and blocks a blood vessel. This can cause sudden shortness of breath, chest pain, and coughing up blood. It is a medical emergency that requires immediate treatment.

Pneumonia

4. Pneumonia

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&nbsp;Pneumonia is a lung infection that can cause inflammation and fluid buildup in the lungs, leading to shortness of breath, coughing, fever, and chest pain. It can be caused by viruses, bacteria, or fungi.

B.-Cardiovascular-conditions

B. Cardiovascular conditions

Heart-failureHeart-failure

1. Heart failureHeart failure

Heart-failureHeart-failure_2_0

&nbsp;Heart failure is a condition in which the heart cannot pump enough blood to meet the body's needs. This can cause fluid buildup in the lungs and other parts of the body, leading to shortness of breath, fatigue, and swelling.

Coronary-artery-disease

2. Coronary artery disease

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Coronary artery disease occurs when the arteries that supply blood to the heart become narrowed or blocked, reducing blood flow and oxygen to the heart muscle. This can cause chest pain, shortness of breath, and other symptoms.

Arrhythmia

3. Arrhythmia

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&nbsp;An arrhythmia is an abnormal heart rhythm that can cause the heart to beat too fast, too slow, or irregularly. This can lead to shortness of breath, chest pain, and other symptoms.

C.-Other-reasons

C. Other reasons

Anxiety-or-panic-attacks

1. Anxiety or panic attacks

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Anxiety or panic attacks can cause shortness of breath, chest tightness, and other physical symptoms. These attacks can be triggered by stress, fear, or other factors.

Anemia

2. Anemia

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Anemia is a condition in which the body does not have enough red blood cells or hemoglobin, leading to reduced oxygen delivery to the body's tissues. This can cause fatigue, weakness, and shortness of breath.

Obesity

3. Obesity

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Obesity can put extra strain on the heart and lungs, leading to shortness of breath and other symptoms. Losing weight and increasing physical activity can help improve breathing and overall health.

When-to-seek-medical-attention

When to seek medical attention

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If you experience sudden onset of shortness of breath, chest pain, or fainting, seek emergency medical attention immediately. If you have mild to moderate shortness of breath, seek medical attention within a few days. Your doctor can determine the underlying cause of your shortness of breath and recommend appropriate treatment.

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Diagnosing-and-treating-shortness-of-breath

Diagnosing and treating shortness of breath

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To diagnose shortness of breath, your doctor may perform a physical exam and order various tests, such as a chest X-ray or pulmonary function test. Treatment for shortness of breath depends on the underlying cause. Your doctor may prescribe medications, such as bronchodilators or inhalers, or recommend lifestyle changes, such as quitting smoking or losing weight.

Herbal-and-natural-treatments-for-shortness-of-breath

Herbal and natural treatments for shortness of breath

Ginger

1. Ginger

Shortness of breath is a warning sign that should not be ignored. If you experience shortness of breath, it's important to seek medical attention to determine the underlying cause and appropriate treatment. Incorporating natural remedies and lifestyle changes can also help manage shortness of breath and improve lung function. By being aware of the potential causes and symptoms of shortness of breath, you can protect your health and prevent any potential complications.