Hello everyone,

This is a repeat of the popular video from our YouTube channel published several weeks ago. As usual you can chose between watching the 3 minute video above or checking out a short text summary below.

Key Ideas:

* Stress and Cardiovascular Health: Stress is a major contributor to high blood pressure and associated heart problems. It may lead to damage of blood vessels, increased blood pressure, and potential heart attacks. This establishes the need for effective stress reduction techniques.

* Meditation as a Solution: Meditation as scientifically proven relaxation technique to lower stress and prevent heart attacks. However, mastering meditation takes effort and skill.

* The Role of Technology. The Muse headband is an effective tool to aid meditation practice and track its impact on brain activity. It uses EEG sensors to measure brain waves in real-time, providing visual and auditory feedback to indicate the level of relaxation achieved. This real-time feedback designed to gamify the process, helping users to learn how to reach a meditative state.

* Personal Experience: I really enjoy how the Muse app presents visual and audio cues, such as sounds of waves, rain, and birdsong, that shift as brain activity changes, providing users with immediate feedback on their level of relaxation. As I use my continuous blood pressure monitor 24x7 I can see clear correlation of changes in my blood pressure with the practice of meditation. I also do a demonstration of this in the video.

* If you would like to try Muse headband please note that Muse offers a 15% discount to BreathNow subscribers. Please check the Muse website now and support our mission to lower heart health risks for everyone.

* Learn about other tools which I use to lower blood pressure naturally

* Stay healthy and have a great day!

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Hello everyone, here is another weekly piece of easily digestible science research which you can immediately use at home to lower blood pressure. It is based on the research in “Cell Metabolism” [1]. You will find more details in the audio version and a short text summary below. Enjoy!

What is Time-Restricted Eating (TRE)?

TRE is a form of intermittent fasting that involves limiting daily food consumption to a window of 4-10 hours, while fasting for the remaining 14-20 hours. Participants can eat ad libitum (freely) within their eating window without calorie counting.

Key Themes and Findings

* Weight Loss: TRE consistently resulted in moderate weight loss (3-5%) over 2-12 months compared to control groups. The weight loss appears to primarily stem from a decrease in fat mass rather than lean mass. "After 12 months of 8-h TRE (12–8 p.m.), one study demonstrated 5% reductions in body weight in a racially diverse group of men and women with obesity."

* Blood Pressure: The impact of TRE on blood pressure is confirmed. Some studies report significant decreases in both systolic and diastolic blood pressure, particularly in individuals with pre-existing hypertension.

* Glycemic Control: TRE shows promise for improving glycemic control, particularly in individuals with pre-diabetes or insulin resistance. Short eating windows (4-6 hours) placed earlier in the day (before 2 p.m.) seem most effective at reducing fasting insulin and insulin resistance. "Thus, it would appear as though TRE interventions with shorter eating windows (4–6h), placed earlier in the day (before 2 p.m.), may produce the most consistent reductions in fasting insulin levels in adults with insulin resistance or pre-diabetes.

* Adherence: TRE appears to be a feasible dietary intervention, with participants adhering to their prescribed eating windows on 5-6 days per week (70-85% of days) for up to 12 months. Adherence was slightly lower on weekends. "On average, subjects reported adhering to their prescribed eating windows on 5–6 days per week (70%–85% of days) for up to 12 months."

Other non-medication tools to lower blood pressure. Try for free our app BreathNow which helps to lower blood pressure with relaxation techniques and special physical exercises.

Learn in this post how intermittent fasting can help to recover after a heart attack

Stay healthy and have a great day!

References:

* Time-restricted eating: Watching the clock to treat obesity, Cell Metabolism

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Hello everyone, today we are experimenting with a 3 minute video update about the latest heart health (and brain) technology vs the usual text + audio update. Please let me know your feedback. Stay healthy and have a great day!

Learn why meditations help to lower blood pressure

This post explains how stress is linked to blood pressure, how to measure and manage it with a stress monitor

Dmitri

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit strongover60.substack.com

Happy New Year and Best Wishes from the BreathNow team! We continue to share outcomes of recent health research projects in digestible format which can be easily implemented in everyday’s life. A short text summary is provided below and the more detailed 14 minute audio version is above.

This post is based on the recent Dr. Rhonda Patrick's article on the importance of muscle power for longevity and healthy ageing.

Main Themes:

* Muscle power as a predictor of longevity: Muscle power, the ability to generate force quickly, is a stronger predictor of longevity than leanness alone. This is evidenced by a study showing that older adults with high muscle power had better 9-year survival rates, regardless of body fat levels.

* Powerpenia as a critical ageing biomarker: Age-related decline in muscle power, termed "powerpenia," is a significant concern as it impacts functional abilities like mobility, fall prevention, and independence.

* Benefits of power training: High-velocity resistance training, focused on speed and power, is crucial for improving muscle power and functional outcomes, exceeding the benefits of traditional strength training.

Key Insights and Facts:

* "Fat but powerful" paradox: While maintaining a healthy weight is important, the study highlighted that being "fat and powerful" provided similar mortality benefits to being "lean and powerful," both reducing mortality by 43-45% compared to being "fat and weak."

"Being lean and weak, however, provided no survival advantage compared to being fat and weak."

* Muscle power decline with age: Around age 50, muscle strength declines by 3% per year, while muscle mass decreases by 1% per year. However, muscle power declines at an even faster rate.

* Power training recommendations: Engaging in power training 2-3 times per week is recommended. Examples include fast stair climbing, rapid chair stands, quick step-ups, and explosive push-ups or pull-ups. Traditional exercises can also be modified for power training by emphasizing the concentric phase (lifting or pushing phase) with maximal speed.

Call to Action:

Dr. Patrick urges everyone to engage in resistance training, emphasizing that muscle is crucial for metabolic and brain health and overall healthy ageing.

"It's time that we retire the myth that strength training is just for athletes and body builders—there is not a single person on earth who won't benefit from a structured resistance training program."

Try our blood pressure app BreathNow . It includes instructional videos with easy stretching and isometric exercises which will prepare you for more demanding high velocity resistance training.

Learn more about the benefits of intermittent fasting in our blog post

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit strongover60.substack.com

Hello everyone,

Here is a summary of the new research [1] on heart health with very practical implications. I have to say upfront: the text version below is a bit technical. If you forgot your school lesson about the way the heart works :) - you may prefer the 11 minute audio version above.

What is New?

* Improved Left Ventricular Function: Intermittent fasting significantly improved left ventricular ejection fraction (LVEF) at 4 weeks, 3 months, and 6 months post-STEMI compared to a regular diet.

* Reduced Blood Pressure and Weight: Intermittent fasting significantly reduced diastolic blood pressure and body weight.

* Safety and Adherence: Intermittent fasting was safe and well-tolerated, with high patient adherence (median 83.7% of days fasted).

What are the Clinical Implications?

* Potential for Improved Outcomes: Intermittent fasting shows promise as a safe and effective intervention for improving cardiac function and clinical outcomes in post-MI patients.

Key Findings of the INTERFAST-MI Trial:

* Design: Prospective, randomized, controlled, non-blinded, single-center pilot trial.

* Participants: 48 patients with STEMI randomized to either intermittent fasting or a regular diet for 6 months.

* Intervention: Intermittent fasting involved a regular diet for no more than 8 hours per day, alternating with fasting for at least 16 hours per day.

* Primary Outcome: Change in LVEF at 4 weeks.

Key Results:

* Primary Outcome: Significant improvement in LVEF in the intermittent fasting group compared to the control group (mean difference: 6.636% vs. 1.450%; P=0.038). This effect persisted and was even more pronounced at 3 and 6 months.

* Secondary Outcomes:Significant reduction in diastolic blood pressure in the intermittent fasting group.

* Greater reduction in body weight in the intermittent fasting group.

* No adverse events related to fasting were reported.

Important Quotes:

* "These results suggest that intermittent fasting following acute myocardial infarction is safe and holds promise to support myocardial recovery and regeneration."

Overall:

The INTERFAST-MI trial provides compelling preliminary evidence for the safety and potential benefit of intermittent fasting after STEMI.

Read our blog post about the positive impact of intermittent fasting on blood pressure

Please share this post with anyone who may benefit

References

* Intermittent Fasting After ST-Segment–Elevation Myocardial Infarction Improves Left Ventricular Function: The Randomized Controlled INTERFAST-MI Trial

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Checkout the outcome of this exciting research: listen to the 15 minute podcast above or read the summary below.

Main Theme:

This research article investigates the impact of a 12-week walking exercise training (ET) intervention on the functional connectivity (FC) of core brain networks in older adults with and without mild cognitive impairment (MCI). The study utilises the triple network model, focusing on the default mode network (DMN), frontoparietal network (FPN), and salience network (SAL). [1]

Key Findings:

* - Improved Fitness and Cognition: The 12-week ET program significantly improved cardiorespiratory fitness and performance on several cognitive tasks, including the Logical Memory (LM) test and the Controlled Oral Word Association Test (COWAT), in both groups.

* - Increased Within-Network Connectivity: ET led to increased within-network connectivity in the DMN and SAL. This suggests ET enhances the functional connections within these networks, potentially contributing to improved cognitive function.

* - Increased Between-Network Connectivity: Contrary to the initial hypothesis, ET also increased connectivity between the DMN, FPN, and SAL. This may reflect a compensatory mechanism, where the brain recruits broader neural resources to counter age-related decline.

* - Connectivity and Memory Performance: Changes in SAL within-network connectivity and FPN-SAL between-network connectivity were significantly associated with improvements in LM immediate recall performance.

* - "Greater SALW and FPN-SALB were associated with enhanced LM immediate recall performance after ET in both groups." This suggests that these network changes may underpin ET-related memory improvements.

* - Consistent Effects Across Groups: No significant Group x Time interactions were found, indicating that the benefits of ET on network connectivity and cognitive function were consistent in older adults with and without MCI.

Implications:

* - Regular moderate-intensity walking exercise can enhance both within- and between-network connectivity in older adults, potentially contributing to improved cognitive function, including memory.

* - The study suggests that ET may induce beneficial neuroplastic changes even in individuals experiencing cognitive decline due to MCI.

Summary and next steps

This study provides valuable insights into the potential benefits of exercise training for brain health and cognitive function in older adults. Try our free app BreathNow with tens of guided videos on how to perform workouts at different levels to lower blood pressure and pulse and prevent dementia.

Read about the positive impact of high intensity exercise on brain health

References:

* Won, J., Nielson, K.A., & Smith, J.C. (2023). Large-Scale Network Connectivity and Cognitive Function Changes After Exercise Training in Older Adults with Intact Cognition and Mild Cognitive Impairment. Journal of Alzheimer's Disease Reports, 7(1), 399-413

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Hi Everyone, here is our weekly update about exciting new research on blood pressure where outcomes are easy to implement in your daily life. Enjoy as a short podcast or as a written summary below.

Briefing Doc: Adolescent Sleep and Hypertension

Source:

"Adequate sleep significantly reduces the risk of hypertension in adolescents, according to new study by UTHealth Houston researchers - UTHealth Houston" (UTHealth Houston News, 11 November 2024)

Main Themes:

* Adequate sleep is crucial for adolescent cardiovascular health. Adolescents who obtain the recommended 9-11 hours of sleep per night have a significantly reduced risk of developing hypertension.

* Hypertension is a growing concern among adolescents. The study reveals a worrying increase in hypertension incidents within the studied cohort, emphasizing the need for preventative measures.

Key Findings:

* 37% lower risk of hypertension: Adolescents meeting sleep recommendations experienced a significant reduction in hypertension risk.

* Study Methodology: The study utilized data from the Adolescent Brain Cognitive Development study, incorporating both objective measures like Fitbit data and subjective assessments.

* Rising Hypertension Rates: A concerning increase in hypertension incidents was observed between the two study periods (2018-2020 and 2020-2022), raising alarm about this health trend.

* Environmental Factors: While neighbourhood noise did not show a direct link to hypertension in this study, the researchers emphasize the need for long-term research to understand the impact of environmental factors on sleep and health, especially considering socioeconomic factors and stress levels.

Important Quotes:

* Impact of Disrupted Sleep: "Disrupted sleep can lead to changes in the body's stress response, including elevated levels of stress hormones like cortisol, which in turn can increase blood pressure," - Dr. Augusto César Ferreira De Moraes, lead author.

* Importance of Sleep Hygiene: "Consistent sleep schedules, minimizing screen time before bed, and creating a calm, quiet sleep environment can all contribute to better sleep quality," - Martin Ma, co-author.

Strengths of the Sources:

* Peer-Reviewed Research: The study published in the Journal of the American Heart Association lends credibility to the findings.

* Large Sample Size: The study involved data from over 3,000 adolescents, increasing the generalisability of the results.

* Objective Data: The use of Fitbit data provides objective measures of sleep patterns, enhancing the reliability of the findings.

Next steps

Consider trying our blood pressure app BreathNow to learn and practice calming techniques to improve sleep and lower blood pressure.

Learn more about simple tools to improve sleep without medications

Check this post to learn how to lower blood pressure with meditation

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit strongover60.substack.com

Healthy body weight is important  for those trying to normalise their blood pressure. Here is a summary from the research results published in May 2024. Enjoy the 5 minute audio above or the short written summary below.

Source: Lee MH, et al. Successful dietary changes correlate with weight-loss outcomes in a new dietary weight-loss program. Obes Sci Pract. 2024 May 27;10(3):e764 [1]

Main Themes:

* Efficacy of a novel dietary weight-loss program: The study investigates a new program designed to promote sustainable dietary changes for weight loss, addressing the limitations of existing programs.

* Individual variation in weight loss outcomes: Despite the program's overall success, significant differences in weight loss were observed among participants.

Key Findings:

* Significant average weight loss: 22 participants achieved a mean weight loss of 6.49 kg (8.37%) after 12 months. 

* Variable individual outcomes: While 41% of participants achieved >5% weight loss, a "large divergence" was observed. Successful participants lost 12.9% of their initial body weight, while unsuccessful participants lost only 2.03%. 

* Dietary protein and fibre density: Higher protein and fiber intake correlated with greater weight loss throughout the program. 

* Early weight loss as a predictor: Weight loss at 3 months strongly correlated with weight loss at 12 months. 

* Impact of depression: Participants with self-reported depression experienced significantly less weight loss at 12 months. 

Conclusions:

* Dietary adherence is key: Differences in weight loss outcomes are primarily attributed to variations in participants' successful implementation of dietary changes.

* Early intervention is crucial: Early weight loss and successful dietary implementation are strong predictors of long-term success.

* Learn here how intermittent fasting helps to lower heart health risks

References:

* Source: Lee MH, et al. Successful dietary changes correlate with weight-loss outcomes in a new dietary weight-loss program. Obes Sci Pract. 2024 May 27;10(3):e764 [1]

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This post is based on the new research at NYU Langone Health Medical Centre (USA). Listen the 9 minute audio above or scan the summary below.

Key Findings:

* Dose-dependent relationship: The study found a clear correlation between the amount of weekly physical activity and a decreased risk of AFib. Participants averaging 2.5 to 5 hours per week showed a 60% lower risk, while those averaging over 5 hours had a 65% reduction.

* Moderate exercise is beneficial: The study emphasises that even moderate-intensity activities like brisk walking or housework contribute to a healthier heart. Dr Sean P. Heffron, the study's senior author, states: "Our findings make clear that you do not need to start running marathons to help prevent atrial fibrillation and other forms of heart disease. Just keeping moderately active can, over time, add up to major benefits for maintaining a healthy heart.”

* Objective measurement: Unlike previous studies that relied on self-reported data, this research used Fitbit data to objectively track participants’ physical activity for a full year, providing more accurate insights.

Study Methodology:

* Data Source: The study utilised data from the All of Us Research Program, a National Institutes of Health initiative focused on diverse representation in medical research.

* Participants: The research team analyzed data from 6,086 participants who used Fitbit devices and linked their data to the program.

* Follow-up: Participants' activity was tracked for a year, and researchers followed up for an additional five years to identify those diagnosed with AFib.

Significance:

* Value of fitness trackers: The study highlights the potential of wearable fitness trackers like Fitbits in medical research, providing objective and long-term activity data.

* Exploring specific exercise patterns: The research team plans to investigate whether the timing of exercise (morning vs. evening) impacts heart health differently.

BreathNow team provides crisp & practical weekly updates about the most exciting research in heart health. Try for free our app and lower your blood pressure & heart rate naturally, as well as lower your heart health risks, i.e. Afib

Learn more about the benefits of exercise in our blog post

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Results of the 2022 study 2022 [1] which investigates the impact of psychological factors on heart and biological age. As usual you can enjoy a 12 minute audio version above or a short text summary below. Based on the data from China Health and Retirement Longitudinal Study (CHARLS).

Key Findings:

* An aging clock was developed using blood biomarkers, biometric parameters, and gender. This clock accurately reflects accelerated aging in individuals with stroke, liver disease, and lung conditions.

* Psychological Impact: Psychological factors, such as feeling unhappy, restless sleep, and lack of hopefulness, collectively contribute up to 1.65 years to biological age. This effect surpasses the impact of biological sex, living area, marital status, and smoking status.

* Marital Status Significance: Being married is associated with a lower biological age, suggesting the importance of family support in healthy aging.

Negative psychological states can accelerate aging, while positive emotions and social support may be protective.

This research also indicates that having strong social connections can lower the risk of heart disease  and decrease the likelihood of developing dementia. 

Practical steps you may consider: 

* Join BreathNow Anxiety and High Blood Pressure Support Group on Facebook. Share your tips for lowering blood pressure and heart rate naturally and learn from others. The discussions are moderated to keep them spam free

* Try our app BreathNow to learn more techniques to lower blood pressure and heart rate naturally 

P.S. One more thing. We just published a new 30 second video from the series ‘One day without high blood pressure” It features Sana from Dublin, Ireland. Please let me know if you would like to share your own personal experience of lowering blood pressure naturally. Without medications. Drop me a quick line at [email protected] and if your story is really inspiring we’ll produce a short beautiful video featuring you. Enjoy your day! Dmitri

P.S. Learn how to slow aging with exercise in our blog post

Reference:

* Psychological factors substantially contribute to biological aging: evidence from the aging rate in Chinese older adults, www.aging-us.com

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