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The 4 Biggest Early Warning Signs Of Lyme Disease

HuffPost

The 4 Biggest Early Warning Signs Of Lyme Disease

Leigh Weingus – June 15, 2023

Beware of ticks this summer and pay attention to these signs of Lyme disease.

While the arrival of summer brings the opportunity to spend more time lounging on your lawn or hiking woodsy trails, we’re not the only ones excited about the long, warm days ahead: Ticks are most active from April through September. And while no one wants a bug bite, ticks are significantly more threatening than most.

These poppy-to-sesame-seed-sized bugs are responsible for the spread of Lyme disease, particularly in the Northeast, mid-Atlantic and upper Midwest. Lyme disease is the most common vector-borne disease in the United States ― in other words, it’s the most common human illness caused by a biting arachnid that spreads a parasite.

While treatable with antibiotics if caught early enough, if it’s left untreated, Lyme disease symptoms can spread to the joints, heart and nervous system, which is why it’s important to catch it early (or, ideally, to avoid getting it at all).

Below, infectious disease experts share the most common early symptoms of Lyme disease so you don’t end up with a chronic case of it ― and how to avoid getting it in the first place.

The Top Early Signs Of Lyme Disease

Dr. Tammy Lundstrom, an infectious disease specialist at Trinity Health in Michigan, and Dr. Sarah Park, an infectious disease clinician who works at the life sciences company Karius in Honolulu, suggested looking out for the following early signs of Lyme disease.

A ‘Bullseye’ Rash

Formally called “erythema migrans,” a rash that looks like a bullseye or target is the most common early Lyme disease symptom, according to Lundstrom.

“It can be very faint, however,” she said. “It also may be absent in 20-30% of cases and can be hard to see on darker skin tones.”

Park added that this rash typically appears within three to 30 days following a tick bite.

Flu-Like Symptoms

Between COVID, the flu and even the common cold, if you find yourself with achy joints, chills, a fever, a headache or other flu-like symptoms, Lyme disease may not be the first thing on your mind. But these symptoms could be signs of it.

“These symptoms can easily be mistaken for a common viral infection such as a cold or flu,” Lundstrom said. “However, the onset of these symptoms paired with potential tick exposure ― for example, hiking in the brush, woodsy areas or tall grass ― occurring three to seven days afterward can signal Lyme disease is a possible cause. Be sure to consult with a medical professional, especially if you identify the bullseye rash or develop other noted symptoms.”

Fatigue

Sudden fatigue could also be an early Lyme disease sign.

“Fatigue is an early sign that is frequently dismissed and assumed to occur from not enough sleep or regular everyday activities like working out,” Park said.

Non-Bullseye Rashes

Other rashes that don’t look like a target could be an early sign of Lyme disease, too.

“A bullseye rash may first appear as a small red bump or a solid red patch that gradually expands, but not everyone develops this type of rash,” Park said. “Other skin manifestations like hives or discomfort similar to a sunburn can also occur.”

Fatigue is one of the hallmark signs of Lyme disease.

How To Prevent Lyme Disease

While Lyme disease is treatable when caught early enough, the best case scenario is that you don’t get it at all — which is why it’s key to protect yourself from ticks, be aware of the early signs of Lyme disease, and know when and where you’re most likely to get it.

“The illness is caused by ticks in the nymph stage, not adults,” Lundstrom said. “They may be very small, around the size of a poppy seed, and hard to see, but it is important to do a thorough check for ticks after outdoor activities. This includes skin folds and your hair. Early recognition and treatment are key to preventing chronic symptoms such as arthritis, headaches, neck stiffness and facial drooping.”

In addition to checking for tinier ticks (remember: the size of a poppyseed!) Lundstrom recommends wearing long pants and long-sleeved shirts when hiking.

“Treat clothing with 0.5% permethrin or buy pretreated hiking gear, and use EPA-registered insect repellent containing DEET,” she added. “Walk in the center of trails for less contact with brush and grass, and always examine skin and clothing carefully and shower to wash off unattached ticks upon returning from a hike.”

If you prefer a DEET-free alternative, Lundstrom said picaridin, IR3535, Oil of Lemon Eucalyptus (OLE), para-menthane-diol (PMD), or 2-undecanone are options to look for in an EPA-registered repellent.

It’s also important to do regular tick checks if you live in an area with more Lyme disease and to seek help right away if you’re noticing any signs that could be symptoms of the disease.

Finally, know that in most cases, a tick has to be attached to your body for 36 to 48 hours before Lyme disease can be transmitted, which is why checking for and removing ticks quickly can make all the difference when it comes to Lyme disease prevention.

While a Lyme disease vaccine may be a possibility at some point in the future, for now, it’s a reality we’re living with. So know the signs, wear protective clothing and bug spray, and do regular tick checks this summer. Trust us, you won’t regret it.

CORRECTION: A prior version of this article incorrectly referred to ticks as insects, but they are arachnids.

Related…

‘I still hate LIV:’ Rory McIlroy tries to find hope in humiliation of PGA Tour-LIV merger

Yahoo! Sports

‘I still hate LIV:’ Rory McIlroy tries to find hope in humiliation of PGA Tour-LIV merger

Rory McIlroy, surprised by the PGA Tour-LIV merger, tried to reconcile frustration and humiliation on Wednesday.

Jay Busbee, Senior writer – June 7, 2023

Rory McIlroy tries to deal with the fallout of Tuesday's seismic news. (Vaughn Ridley/Getty Images) — Rory McIlroy tries to deal with the fallout of Tuesday’s seismic news. (Vaughn Ridley/Getty Images)

Rory McIlroy has known abject humiliation in his golf career. He stood alone in the pines alongside Augusta National’s 10th hole in 2011 as his Masters lead evaporated. He could only watch as Cam Smith blazed past him in 2022 at St. Andrews in an Open Championship that was McIlroy’s for the taking. Never has McIlroy been humiliated like he was Tuesday.

After a year and a half of caping for the PGA Tour and commissioner Jay Monahan, a year and a half of serving as the point of the spear, McIlroy had to just sit and watch as the PGA Tour cut a deal with the opposition. The PGA Tour and the Saudi Public Investment Fund have agreed to join forces in a new, as-yet-unspecified endeavor, and McIlroy was as surprised as the rest of the golf world.

Speaking on Wednesday morning before the RBC Canadian Open, McIlroy walked through both the sequence of events Tuesday and his overall perspective on the seismic, permanent changes that flipped golf on its head.

“It’s hard for me not to sit up here and feel somewhat like a sacrificial lamb,” McIlroy said. He was notified at 6:30 a.m. of the impending merger, just a few hours before it became public news.

McIlroy tried to find some daylight between the PIF, which already bankrolls multiple tournaments, companies and endeavors in which McIlroy is involved, and LIV Golf, the upstart tour that’s spent more time beefing in public with McIlroy and others than actually playing tournaments.

“I’ve come to terms with [the PIF],” McIlroy said. “I see what’s happened in other sports, I see what’s happened in other businesses, and honestly I’ve just resigned myself to the fact that this is what’s going to happen.”

McIlroy also sided with Monahan, at least to the extent that he appreciates the structure of the new endeavor as it was announced. “Whether you like it or not, the PIF were going to keep spending the money in golf. At least the PGA Tour now controls how that money is spent,” he said. “If you’re thinking about one of the biggest sovereign wealth funds in the world, would you rather have them as a partner or an enemy? At the end of the day, money talks and you would rather have them as a partner.”

As for LIV itself, there was no gray area, no equivocation.

“I still hate LIV. I hate them,” McIlroy said. “I hope it goes away.”

McIlroy’s resigned acceptance of the PIF’s incursion didn’t include acceptance of the LIV defectors. He wasn’t quite ready to extend them any courtesies. “There still has to be consequences to actions,” he said. “The people that left the PGA Tour irreparably harmed this Tour, started litigation against it. We can’t just welcome them back in. Like, that’s not going to happen. And I think that was the one thing that Jay was trying to get across yesterday is like, guys, we’re not just going to bring these guys back in and pretend like nothing’s happened. That is not going to happen.”

Still, above and beyond who makes up a given tournament field, there’s an inevitability grinding away here. Sounding like a man watching a tidal wave approach, McIlroy acknowledged the reality of the situation while holding out a faint, perhaps irrational, hope that maybe everything would work out.

“It’s very hard to keep up with people that have more money than anyone else,” McIlroy said. “And if they’re going to put that money into the game of golf, then why don’t we partner with them and make sure that it’s done in the right way?”

McIlroy has spent a lifetime staying loyal to the PGA Tour. But loyalty doesn’t fill bank accounts. McIlroy is, by nature, an optimist. But even the PGA Tour’s strongest, most eloquent defender is struggling to rationalize Tuesday’s events as anything more than a money grab, loyalty be damned.

It started with a tick bite. How I lost my husband to undiagnosed Lyme disease

Today

It started with a tick bite. How I lost my husband to undiagnosed Lyme disease

Nicole Bell, as told to Genevieve Brown – June 5, 2023

It was 2016 when I got a call at work. It was the house alarm company. My husband, Russ, who picked up the kids from school each day, had arrived home and wasn’t able to turn the blaring alarm off.

I got home later that day and everything was fine. But I noticed Russ asking repetitive questions. Forgetting what time to pick up the kids. And he couldn’t remember the alarm code — the same one we had used for years.

In the time leading up to the alarm company incident, things between Russ and me had not been good. He was moody and irritable. He was angry. I thought we were headed toward divorce. But now I know those were the very first signs of tick-borne illness.

Because Russ was very outdoorsy, and because I knew he had ticks on him over the years, Lyme disease was actually one of the first things that came to mind when I started looking into the symptoms of my husband’s cognitive decline. The thing was, though, that Russ had never had a fever or a rash associated with ticks that we knew of, and when tested with the standard Lyme screener had come up negative.

We also got bloodwork from an integrative medicine doctor to take a deeper look at what was happening with Russ. It showed nothing out of the ordinary. Tick-borne illnesses, like Lyme, fell off my radar. Russ went to a neurologist for cognitive testing and his decline was far worse than I even suspected. He wasn’t able to do simple math patterns that my 6-year-old could easily do at the time. He was a computer scientist and electrical engineer. I was flabbergasted. The neurologist said he either had a stroke event or Alzheimer’s.

An MRI showed no stroke event. A PET scan showed severe deficiencies in metabolism patterns, consistent with late-stage Alzheimer’s. He was 60.

Bell published a memoir about her husband's story on what would have been his 65th birthday. (Courtesy Nicole Bell) — Bell published a memoir about her husband’s story on what would have been his 65th birthday. (Courtesy Nicole Bell)

Early onset Alzheimer’s, however, is not typically a quick decline without a genetic component, which Russ didn’t have. In Russ’ case, though, the decline was swift. But after about nine months, I accepted the diagnosis. That is, until I spoke to my brother, Scott, whose wife had been suffering from chronic illness for years and had just been diagnosed with multiple tick-borne illnesses. Scott told me, “I think this is what’s going on with Russ.”

Russ was tested with a PCR test, the same way we now test for COVID-19, which looked for the organism itself rather than the antibodies. Russ had three tick-borne infections — the three Bs as they’re known — Borrelia (otherwise known as Lyme disease), Bartonella and Babesia. (Editor’s note: While Bell does not know which tick-borne infection caused the illness resembling Alzheimer’s, Elizabeth Landsverk, M.D., who specializes in the treatment of dementia and Alzheimer’s, told TODAY that untreated Lyme disease can cause brain fog and neurological symptoms that mirror the symptoms of Alzheimer’s, as well as “toxic scarring to the brain.”)

We had wasted 15 months. Still, there was hope. Infections, at least, can be treated. So that’s what we did. And the next year can only be described as a roller coaster. Antibiotics would help, and then Russ would come off them and decline. Some of the more well-known symptoms of Lyme came up — joint pain, swelling in his knees. But cognitively, he continued to decline.

After 18 months of treatment, I made the most difficult decision of my life — to move Russ to a respite care facility. It was three years ago this month.

For a time, Russ was OK. He had socialization I couldn’t provide at home. He was receiving good medical care. I visited him almost every day and helped with showering and things of that nature. It went on that way until March 2020. Then COVID hit, and I couldn’t see Russ for six months.

I finally did see him because he was moved to a hospital because of a seizure. It was now September of 2020. He had lost so much weight. He was hunched over. The man who had once been so engaging — the life of the party — was vacant. People asked if I thought he recognized me. I didn’t think so. Russ passed away in January of 2022.

Throughout this journey, I journaled. I had lost my partner, the person I communicated with every day. Journaling my experiences was an outlet. It was during 2020 that I wrote my memoir, “What Lurks in the Woods.” It was published on Oct. 23, 2021 — Russ’s 65th birthday. I wanted to honor his life, but also to raise awareness for tick-borne illnesses. They don’t always present in a typical manner, and if you or a loved one is experiencing sudden mood changes, anxiety or depression, I encourage you to find a Lyme-literate doctor through the database of the International Lyme and Associated Diseases Society (ILADS). I wish I had done that sooner.

This interview has been edited and condensed.

Walking this number of steps a day only a few days a week has major health benefits

Today

Walking this number of steps a day only a few days a week has major health benefits

Sarah Jacoby – June 1, 2023

As the June Start TODAY challenge kicks off, you may be wondering how much you need to walk in order to see health benefits. For beginners, it’s more than reasonable to start small and try to build up your walking habit, as is the goal of the June challenge. But for walkers ready to make the most of their exercise, what should your daily step count goal be, and how often do you need to hit it?

Before you spend your evening walking laps around your home, know that new research shows that you don’t necessarily have to hit your step goal every single day to improve your health. A new study found that walking 8,000 steps just once or twice per week can be enough to significantly reduce the risk of death over 10 years.

The inspiration for the study was people who only have time to walk as exercise on the weekend, study co-author Dr. Kosuke Inoue, a chronic disease epidemiologist at Kyoto University in Japan, tells TODAY.com.

“Although recent studies have shown that more daily steps were associated with a steady decline in all-cause and cardiovascular mortality risk up to approximately 8,000 daily steps, we realized that evidence is lacking about the health benefits of walking intensively only a few days a week,” he explained.

For the study, published this week in JAMA Network Open, researchers used data previously collected for the 2005 and 2006 National Health and Nutrition Examination Surveys. These long-running nationally representative surveys are conducted by researchers at the Centers for Disease Control and Prevention.

The researchers included 3,101 participants for whom the surveys had accelerometer data that tracked their daily steps for one week, as well as mortality data for at least 10 years. The participants’ average age was 50, about half were women, and about half were white.

Their results showed that participants who walked at least 8,000 steps (about 4 miles) one or two days per week were 15% less likely to die within 10 years. There were 75 deaths out of 532 participants who walked at least 8,000 steps only one or two days per week. And there were 107 deaths among 1,937 participants walking 8,000 steps three or more days per week.

But the benefits plateaued after walking at least 8,000 steps three days per week, meaning those who walked that much for four or more days didn’t see any further reductions in mortality risk.

And it didn’t have to be 8,000 steps exactly: Researchers saw the same benefits, in general, when participants walked anywhere between 6,000 to 10,000 steps.

The participants who took 8,000 or more steps during the week were also more likely to have never smoked, to not have obesity, to not have mobility limitations and to not have other conditions, such as diabetes and hypertension. And, the authors note, participants’ steps were only measured for one week at baseline, so their walking habits may have changed during the following decade.

So it’s possible that the people who were able to walk that many steps that frequently were less likely to die within 10 years for reasons unrelated to walking, such as medication adherence, smoking status of family members, genetics, et cetera, Inoue said.

Although the study has its limitations, Inoue explained that the findings are important “given that a lack of time is one of the major barriers to exercise in modern society.” They suggest “that for individuals who face difficulties in exercising regularly … achieving recommended daily steps only a couple of days per week may have meaningful health benefits,” he said. “Of course, our findings should not discourage walking more days for those who can, though.”

Finding the right form of exercise for you

Experts generally agree that regular walking can be great exercise and can have benefits for body and mind — and you don’t necessarily have to hit that 10,000 steps goal to get those, as TODAY.com explained previously.

In fact, Dr. Jordan Metzl, a sports medicine physician at the Hospital for Special Surgery, tells TODAY.com that the 10,000 steps goal actually comes from an ad campaign for an early pedometer ahead of the 1964 Tokyo Olympics, so it’s “completely fabricated” goal, he says.

For people who don’t enjoy other forms of fitness, walking can be a great way to keep moving. For those who do partake in more intense forms of exercise, walking can also be a low-impact way to get some movement in on a rest day. And regardless of how you work out, there are benefits to simply making activity a natural part of your daily routine.

In fact, experts are encouraging “activity snacks” taken throughout the day rather than — or in addition to — getting all of your fitness in one high-intensity class or long walk, for instance. “Moving around throughout the day … is like the fire that keeps the metabolic furnace burning,” Dr. Jordan Metzl, a sports medicine physician at the Hospital for Special Surgery, tells TODAY.com.

When finding the right type of exercise, there’s no one-size-fits-all answer — as long as it’s something you enjoy enough to do it consistently, he says.

“The holy grail of fitness, in my world, is compliance,” Metzl explains. “It doesn’t matter if you’re a yogi or a biker or a walker or a swimmer. We know that people will be the most compliant with something they’re smiling about doing.”

If the number of steps in your tracker is what motivates you, then use that as a tool; if you prefer to focus on time, then throw on a podcast that lasts for the number of minutes you’re shooting for, he suggests.

But it’s still important to remember that the “right” amount of steps to aim for in a day may be different from person to person. And you don’t need to push your body to hit an arbitrary goal.

“You shouldn’t ignore your body to hit a target,” Dr. Lawrence Phillips, an associate professor of medicine and medical director of outpatient cardiology at NYU Langone Health in New York, told TODAY.com previously. “You can spread your activity throughout the day rather than having one set period,” he added.

Of course, there are all kinds of reasons (including supporting your mental well-being and, if you walk with others, socializing) to get some steps in more frequently than that. But, based on these results, it’s OK if you don’t hit your step goal every single day. As long as you can get some steps in once or twice a week, you’re likely to see some benefits.

CORRECTION (March 30, 2023, 9:05 a.m. ET:) A previous version of this story stated that Dr. Kosuke Inoue is a chronic disease epidemiologist at UCLA. He is now affiliated with Kyoto University.

Five college towns worth staying put in after graduation

MarketWatch – Livability

Five college towns worth staying put in after graduation

Lesley Kennedy – June 1, 2023

Imagine living in these lively towns without all the classes and homework

Madison is the capital of Wisconsin and home to the flagship state university. **ISTOCK**

Your diploma has been framed, the cap and gown are in storage, and you’ve been to more going-away parties than you can count. Now, where to focus that job hunt and narrow down where to live after graduation? If your destination wish list includes lots of culture, a smaller-town feel and football Saturdays (you’re never too old to tailgate), it may be time to head back to school — only without all the classes and homework.

Here are five college towns that are great places to live after graduation.

1. Madison, Wis.

Lakes Monona and Mendota and the urban core of Madison, Wis. **ISTOCK**

If the Midwest is calling your name, this authentic college town, home to the University of Wisconsin-Madison, is an easy answer. Frequently recognized on award lists — one of the best cities in the Midwest, best city for biking, happiest city in the world, greenest city, fittest city, etc. — the state capital has the feel of a smaller town (population: 272,159) but offers big-city amenities and culture. With an array of museums, the largest producer-only farmers market in the nation and plenty of food fests — from the world’s biggest Brat Fest to the Isthmus Beer Cheese Festival — it’s also just 77 miles from Milwaukee and 122 miles from Chicago.

Madison is also an excellent place for 20-somethings (more than half the population is younger than 30) and those who seek an active lifestyle (you’ll find five lakes, more than 260 parks and bike paths everywhere you look).

Ready to move? The average rent for a one-bedroom apartment is $1,567, roughly $400 below the national average, and the median home value in Madison is $339,874. The largest job sectors include healthcare, life sciences, agriculture, advanced manufacturing and IT, and, of course, public employment in education. Is that “On, Wisconsin” we hear you humming?

2. Corvallis, Ore.

Corvallis is home to Oregon State University. **ISTOCK**

So your ultimate town wish list includes charming homes, proximity to outdoor adventures, a vibrant college campus and breweries, wineries and independent restaurants? It’s a tall order, but Corvallis, home to Oregon State University, will check all your boxes.

The pretty, stately campus, situated near downtown, is one of just a few in the country with National Register of Historic Places status and hosts many cultural events (and Pac-12 athletics) open to the public throughout the year.

With a population of 58,612 and an average Benton County home price of $527,363, it’s also a place where creative jobs are common — nearly half of the workforce is engaged in careers in science and technology, design and architecture, arts, entertainment and media, healthcare, law, management, and education.

Also see: 25 of the best places to live out West

Weekend warriors will love its location in the Willamette Valley (just 90 minutes from Portland), where both skiing and the Oregon coast are within easy drives, but crowd-drawing events, including a festival called da Vinci Days and the Corvallis Fall Festival, make staying put fun, too.

3. Ames, Iowa

A view of the Iowa State University campanile. **ISTOCK**

“Is this heaven? No, it’s Iowa.”

Longtime residents of Ames may tire of the famous “Field of Dreams” line, but the movie quote isn’t far off. Boasting Iowa State University, 36 parks, a fun downtown scene, miles and miles of bike trails, four golf courses and more, this college town is a solid place to put down roots.

And it’s not just us saying it: Ames, with a population of 66,361 (including students), has racked up a long list of accolades, including best place for STEM grads, best town for millennials and healthiest city.

If you plan to have kids, Ames has one of the nation’s top school systems. If you crave culture, the university brings Broadway shows, Pulitzer Prize–winning speakers and famous artists from across the world. If you love collegiate athletics, the Big 12 member ISU Cyclones will have you cheering.

Don’t miss: This Iowa town will pay you to build a house there

And it’s affordable, too: The median home value is $246,387, and the average rent for a one-bedroom apartment is $725. Top jobs are in education, government and professional, and scientific and technical services.

Heaven? No, it’s Ames.

Also see: The best affordable places to live in the U.S.

4. Ann Arbor, Mich.

Liberty Street in Ann Arbor. **GETTY IMAGES**

Thinking of moving to Wolverine territory? Start by learning the lyrics to the University of Michigan fight song (“Hail! to the victors valiant; Hail! to the conqu’ring heroes; Hail! Hail! to Michigan, the champions of the West!”), then get ready to take notes on what makes this city (one of the best in the country) so beloved.

First is the college’s award-winning museums, cultural performances, nationally ranked sports teams (the football stadium seats a whopping 107,601, with epic tailgating on its exterior) and Instagram-worthy campus. Then there’s the food and drink scene: more than 300 restaurants, food trucks, a charming farmers market and a host of breweries.

See: 25 of the best cities and towns to live in the Northeast U.S.

Or the festivals held most weekends, such as July’s Ann Arbor Art Fair, April’s FoolMoon and FestiFools and holiday lights fest. Or the outdoor options — you could golf, hike, mountain bike, snowshoe or cross-country ski or canoe, paddleboard or kayak the Huron River.

Named a winner on lists celebrating the most educated cities in America, best coffee, best college towns, happiest cities, best cities for entrepreneurs, best city for millennials and so on, Ann Arbor boasts about 122,915 residents (U. of M. students included). The median home value is $377,706, and almost 10% of the workforce is employed by the university (the city’s largest employer); unemployment is low, with the healthcare, automotive, IT and biomedical research fields as local leaders.

Ann Arbor? Hail, yes!

5. Fort Collins, Colo.

On the Poudre River Trail in Fort Collins. **ISTOCK**

When it comes to Rocky Mountain college towns, Boulder tends to get most of the love. But Fort Collins, home to CU’s intrastate rival, Colorado State, is bursting with potential as a worthy city in which to put down roots.

And if you’re a beer drinker, it’s time to hoist a pint. Fort Collins makes roughly 70% of the craft beer produced in the state of Colorado and has one of the highest numbers of microbreweries per capita. When friends visit, hop on a brew tour (there are plenty to choose from) to sample a Fat Tire from New Belgium, a 90 Shilling from Odell or a Dunkel from Zwei.

Just an hour’s drive north of Denver, this town (population: 172,676), may center on CSU (which boasts a world-class performing-arts center, historic buildings and a state-of-the-art stadium), but it also supports a ballet troupe, opera company, symphony, art galleries, museums and lots of live music venues. The major employers in the area include Advanced Energy Industries, Anheuser Busch, Banner Health and CSU.

Also see: I’m looking for a place that has year-round mild, sunny weather and is near or on the water, and my budget is $125,000 — where should I retire?

And the setting ain’t bad. Located along the Cache la Poudre River and along the Front Range, camping, hiking, skiing, fishing, biking and other outdoor adventures are just moments away. It’s a perpetual award winner on top-cities lists, from the best city for cycling to the best place to raise a family to the best place to live.

The average home price in Fort Collins is climbing — currently, it’s at $487,730, with one-bedroom apartments renting for $1,500 on average. But it’s easy to see why folks come here for college and stay forever.

What Is Vitamin D3? And How Is It Different From Plain Ol’ Vitamin D?

Womens World

What Is Vitamin D3? And How Is It Different From Plain Ol’ Vitamin D? These and More Questions Answered Here

May Hwang – May 11, 2023

As a woman, prioritizing your health and well-being is essential to living a long and productive life. One way to do this is to ensure your diet includes sufficient vitamins and minerals. At the top of the nutrient list is one vitamin, in particular: vitamin D3. Known as the sunshine vitamin, vitamin D3 is produced naturally in our skin when exposed to sunlight. But let’s be honest. Our modern lives are lived primarily indoors, which means that most of us don’t get as much sun as we should. This is a problem, as vitamin D3 has been linked to several important health benefits, especially for women. Here’s a summary.

What is vitamin D3?

Simply put, vitamin D3 (also known as cholecalciferol or calcitriol) is a type of fat-soluble vitamin, meaning it’s stored in our fatty tissue and can be used by the body when needed. It helps the body absorb calcium and phosphate. This vitamin plays an important role in bone health, muscle strength, immune system support, and more.

Vitamin D3 is also available through certain foods like fatty fish such as salmon or sardines; however, most of us don’t get enough from our diets alone. Thankfully, our bodies produce vitamin D3 naturally when exposed to sunlight. This occurs when 7-dehydrocholesterol (or zoosterol) in our skin is transformed into cholecalciferol, the active form of vitamin D3.

Is vitamin D3 the same as vitamin D?

Vitamin D3 is a form of vitamin D that our bodies can use more efficiently, meaning it’s more bioavailable to us. The other type of vitamin D, known as vitamin D2 (ergocalciferol), is a plant-based form that is not as impactful in humans.

What are the signs of vitamin D deficiency?

Nearly 1 billion people worldwide are not getting enough vitamin D. Women are particularly prone to vitamin D deficiency due to hormonal changes, diet, and lack of sun exposure. Some common signs of a vitamin D deficiency include:

Fatigue
Weakness
Bone or muscle pain
Reduced immune function
Impaired wound healing
Hair loss
Depression
Poor concentration

If you’re experiencing any of these symptoms, getting tested for a vitamin D deficiency may be smart. Contact your doctor for advice and a referral to the appropriate testing facility.

Who is susceptible to vitamin D deficiency?

Anyone can be prone to a vitamin D deficiency, but certain groups of people are especially sensitive. These include:

People with darker skin: The higher levels of melanin in darker skin tones can make it harder for the body to absorb vitamin D3 from sunlight.
The elderly: As we age, our skin’s ability to synthesize vitamin D from sunlight decreases.
People who don’t get much sun exposure: This can include people who work indoors or wear sunscreen all the time.
Vegans and vegetarians: Animal-based foods are the main dietary source of vitamin D, so vegans and vegetarians need to be particularly mindful of their vitamin D intake.
Women: Female hormones can affect the body’s ability to absorb vitamin D.

It’s important to note that pregnant and nursing women are also at risk since they need extra nutrients to support the health of their babies. If you’re expecting, be sure to talk to your doctor about your vitamin D levels.

What are the benefits of vitamin D for women?

Vitamin D is essential for women for a whole lot of reasons. Here are just a few of the health benefits it provides:

Supports Mental Health

Did you know that vitamin D3 has a powerful impact on your mood? Research has shown that healthy levels of this vitamin can alleviate symptoms of depression and anxiety and improve overall mental well-being. This is because vitamin D3 helps trigger the release of feel-good hormones, such as serotonin and dopamine, in the brain.

Bolsters Immunity

Your immune system is your body’s frontline defense against illness, disease, and infection. Luckily, vitamin D3 can help keep your immune system strong, healthy, and ready to fight off anything bad that comes its way. It does this by activating T-cells, which are the cells responsible for attacking and destroying foreign invaders in the body.

Excessively low levels of vitamin D have been associated with autoimmune diseases like rheumatoid arthritis.

Promotes Strong Bones and Teeth

As women, we’re at a higher risk of developing osteoporosis than men, which is why it’s so important to make sure you get enough Vitamin D3. It helps with calcium absorption, which is essential for bone health, Without it, calcium can’t be absorbed, leading to softer bones and an increased risk of fractures. It’s also associated with rickets in children, which can cause muscle weakness, and both older adults and children could experience the loss of bone minerals (osteomalacia).

Boosts Fertility

Vitamin D3 is essential for fertility, as it helps regulate your menstrual cycle and ovulation. Low levels of vitamin D3 have been linked to menstrual irregularity, which can make it harder to conceive. Additionally, vitamin D3 helps reduce inflammation, making it easier for the body to maintain a healthy pregnancy.

Improves Cardiovascular Health

Studies have shown that Vitamin D3 can reduce the risk of developing heart disease. By decreasing inflammation, reducing high blood pressure (hypertension), and improving cholesterol levels, this vitamin could be part of your overall wellness plan. Vitamin D3 also helps your body absorb other essential vitamins and minerals, such as magnesium and zinc, which act as antioxidants and protect your arteries from damage.

Reduces the Risk of Breast Cancer

Breast cancer is a major concern for women worldwide, with nearly 1 in 8 developing it at some point in our lives. Vitamin D3, however, can help reduce risk of developing breast cancer. Researchers believe this vitamin helps suppress the growth of cancer cells in the breast tissue, making it a vital part of breast cancer prevention.

Regulates Hormones

Last but not least, vitamin D3 also plays an important role in hormonal balance. It helps to regulate hormones such as estrogen, progesterone, and testosterone which can all affect the way your body functions.

How much vitamin D is recommended for women?

It’s recommended that women get at least 600 International Units (IU) of vitamin D per day. This amount can be obtained through dietary sources such as eggs, fatty fish, or fortified plant-based milk, but the best way to get your daily dose is from exposure to sunlight. Just 15 minutes of sun daily can provide enough vitamin D to meet your needs. If you’re concerned that you have low levels of vitamin D, you can also talk to your doctor about taking a supplement.

Can too much vitamin D be dangerous?

Yes, it is possible to get too much vitamin D. This is called vitamin D toxicity. Overdosing on vitamin D can cause vomiting, dehydration, and even kidney damage in extreme cases. It’s also important to note that some medications can interact with vitamin D, so be sure to talk to your doctor before starting any vitamin D3 supplements.

How can you get more vitamin D?

Here are ten tricks to get you started:

1. Spend time outdoors.

Spend 15 to 20 minutes outside each day, or even better, go for a walk in the sun. As mentioned, you can get your daily dose of vitamin D from just a few minutes of sun exposure.

2. Eat foods rich in vitamin D.

Include eggs, fatty fish, mushrooms, and fortified plant-based milk in your diet. These foods are great sources of vitamin D and can help you reach your daily recommended amount.

3. Consume fortified foods.

Look for foods that have been fortified with vitamin D, such as cereal, oatmeal, cod liver oil, and some brands of orange juice. Egg yolks have a smaller amount of vitamin D but have more saturated fat.

4. Take a supplement.

If you’re unable to get enough vitamin D from diet or sunlight, consider taking a dietary supplement. Talk to your healthcare provider about the appropriate amount for you.

5. Stay away from tanning beds.

Tanning beds may seem like a way to get vitamin D, but they can actually be dangerous and increase your risk of skin cancer.

6. Wear sunglasses and sunscreen.

When spending time outdoors, be sure to wear sunglasses and sunscreen to protect your eyes and skin from UV (ultraviolet) rays.

7. Check the time of day.

Optimize your sun exposure by going outside around 12 PM. This is when the sun’s rays are most intense, so you can get the most vitamin D in the shortest amount of time.

8. Consider a vitamin D test.

If you want to know exactly how much vitamin D you need, consider getting a vitamin D blood test. This way, you can get an accurate evaluation of your current levels and ensure you meet your daily needs.

9. Monitor sun exposure.

If you’re worried about overexposure to the sun, keep track of how long you spend outside each day. Getting enough sun is important, but it’s also important not to overdo it.

10. Keep a consistent routine.

Try to establish a consistent routine of going outside and getting your daily dose of vitamin D. With this, you can ensure that you’re meeting your recommended amounts daily.

Vitamin D3 and Me

Vitamin D3 plays a vital role in women’s health and well-being. The nutrient is often overlooked, but its benefits are significant. As women, we need to prioritize our health and include Vitamin D3 in our everyday routine. Whether it’s through sun exposure, diet, or supplements, getting adequate amounts of Vitamin D3 is crucial to maintaining healthy bones, a strong immune system, and overall well-being. So, let’s soak up the sun (with sunscreen, of course), eat Vitamin D-rich foods, and supplement as needed to reap the benefits of this sunshine vitamin!

How to sleep with lower back pain: Tips and tricks to get some serious shut-eye.

USA Today

How to sleep with lower back pain: Tips and tricks to get some serious shut-eye.

Daryl Austin, USA TODAY – May 10, 2023

Daryl Austin, USA TODAY – May 10, 2023

Americans aren’t getting enough sleep and it’s not a secret – most know it. In a 2022 Casper-Gallup poll, only 3 in 10 American adults said they get “excellent” or “very good” sleep each night; and a Journal of the American Medical Association study found that nearly half the county is sleep deprived.

Common causes of sleep deprivation include sleep apnea, insomnia, nighttime interruptions, fears of the dark, restless leg syndrome and sleep disorders. For some, sleep can bring dread if they struggle with other issues, like sleep paralysis. Another known cause of sleep loss is chronic pain, including lower back pain.

Why is lower back pain worse when sleeping?

While many people are able to sleep through some level of discomfort, some back pain is more acute and painful than others.

“Low back pain can often make it difficult to get a good night’s rest,” says Stephen Dering, PT, an orthopedic clinical specialist at Massachusetts General Hospital. Such sleep loss from pain occurs because the anatomy of one’s spine makes it more sensitive to sleep positioning when lower back pain is present.

“The way you position yourself at night affects the alignment of the lumbar spine, and thus can affect the pressure imparted on pain-sensitive structures throughout the night,” explains Dering.

Should I rest in bed if I have lower back pain?

While sleeping at night is essential and unavoidable whether back pain is present or not, a common myth is that bedrest is a good treatment for back pain during the daytime as well. While some rest can certainly be helpful, doctors do not generally recommend staying in bed both night and day to treat most instances of back pain because activity and mobility are usually essential for recovery. Not moving enough during the day can weaken core muscles and limit blood flow, and strengthening exercises and stretches are important for regaining spinal stability.

Lower back pain is common, but here’s when you should worry

How should I sleep with lower back pain?

At the same time, the rest one achieves while sleeping at night is vital – and there are proven ways of improving the quality of that sleep even with the presence of lower back pain.

Safely administered pain medication or the application of ice can be helpful, but simple adjustments to one’s sleeping position are the best way to take the strain off one’s back when trying to get a good night’s rest. “It’s important to note that there is not a ‘best’ sleeping position for everyone,” explains Dering, “however, there are ways to modify sleeping positions in the presence of low back pain.”

These include the bending of one’s knees and the use of an extra pillow to aid in one’s comfort for each sleeping position:

Andrew Frost, PT, a practicing physical therapist with Intermountain Health in Salt Lake City, says that in lieu of a pillow, some people prefer the firmness of a rolled-up towel, and others find that “temporarily sleeping in a recliner,” can be helpful in reducing their back pain at night.

“If you find your current sleeping situation painful, think through how your spine is positioned, then brainstorm different ways to change the sleeping environment to address one of these aspects of positioning,” he advises.

And never underestimate the importance of a quality mattress in dealing with back pain. “You want to choose a mattress that will help maintain a comfortable spinal alignment for you to be able to get consistent, quality sleep,” offers Dering. “I always suggest to my patients to try out different mattresses before purchasing to ensure that it is the best fit for them.”

Learn more about common sleep woes here:

Magnesium is more popular than ever. But can it help you sleep better at night?

Video: 4 nighttime routine tips to help you sleep better

What is sleep apnea? This sleep disorder could be the reason you’re always tired.

Feeling like you can’t move in the morning? It could be sleep paralysis.

Are you getting enough REM sleep? The answer might be in your dreams.

Walking is a great form of exercise, but will it actually build muscle?

USA Today

Walking is a great form of exercise, but will it actually build muscle?

Daryl Austin, USA TODAY – May 9, 2023

Because walking is an aerobic exercise, many think of its health benefits as being cardiovascular alone. While that’s certainly one of the top advantages of walking, the exercise offers a host of other proven benefits as well. These include arthritis relief, improved sleep, reduced stress, a boosted immune system and improved glucose control. “There is emerging evidence that walking also lowers the risk of depression and the development and progression of Alzheimer’s disease and other related dementias,” says Roger Fielding, PhD, leader of the nutrition, exercise physiology and sarcopenia team at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University.

Another lesser-known benefit of frequent walks is that the movement can help with toning and muscle growth.

How does walking build muscle?

While walking builds some muscle, it isn’t the big, bulky muscle mass that comes from spending a lot of time in the gym. Rather, walking creates a leaner muscle tone throughout one’s body, particularly in lower muscle groups.- ADVERTISEMENT -https://s.yimg.com/rq/darla/4-11-1/html/r-sf-flx.html

Muscles grow after being stressed enough to break down in the first place. This requires the body to repair the microtears by strengthening and reinforcing the area around them. While walking won’t break down muscles the same way weight training does, it can break down muscles in some muscle groups, causing them to tone and grow over time. This is especially true for people who may not exercise as frequently, for those who walk for longer periods of time, and for people who work to target muscle groups through more demanding walking practices.

Beyond strengthening muscles, walking can also help maintain the muscle mass one already has. “Muscle loss, called sarcopenia, happens with age,” explains Michael Fredericson, MD, director of the Physical Medicine and Rehabilitation division of Stanford University. “But regular exercise, including walking, can help reduce its effects.”

Which muscle groups does walking build?

“Walking primarily works the muscles in your lower body,” says Austin “Ozzie” Gontang, PhD, a licensed psychotherapist and the director of the San Diego Marathon Clinic. Such muscles include one’s quadriceps, hamstrings, calves, and glutes. “Walking also works the muscles in your core abdominals and back muscles,” adds Gontang.

The degree to which these muscles grow will depend on several factors including one’s gender, age, and body mass, existing muscle strength, and whether one is walking on an inclined path or not. “Walking uphill increases the intensity of your workout and is a way to put more stress on your muscles, which is the best way to build them,” explains Gontang.

How often should you walk?

The Centers for Disease Control and Preventions recommends a “moderate-intensity aerobic activity (such as brisk walking) for 150 minutes every week.” That’s the equivalent of about 30 minutes each weekday.

One’s walking workout can be improved by carrying weights, interval training or increasing one’s speed. “Walking is a great place to start,” says Gontang, “but you could also try carrying a backpack with some weight in it to increase the intensity of your workout and make it more challenging.”

It may also be helpful to combine walking with other forms of exercise. “In one small study, older adults participated in a 10-week exercise program of either walking or walking plus resistance training,” explains Fredericson. “Both groups showed improved muscle mass in thigh muscles. However, participants who also did resistance training showed greater improvement.”

Breast cancer screening should start at age 40 – 10 years earlier than previous advice, group says

USA Today

Breast cancer screening should start at age 40 – 10 years earlier than previous advice, group says

Nada Hassanein, USA TODAY – May 9, 2023

Women should be screened for breast cancer every other year starting at age 40 instead of 50, according to draft guidelines released Tuesday by the United States Preventive Services Task Force, the independent national body of experts that sets standards for tests and screenings.

The previous recommendations, last updated in 2016, said women younger than 50 who are concerned could discuss screening with their doctors. Now, the task force says screening at 40 could save 19% more lives.

Experts say the guidelines are a leap in the right direction but should go further to advise women to be screened annually. Several other leading groups have long recommended yearly mammograms starting at age 40.

“Cancers do grow between mammograms,” said Dr. Maxine Jochelson, a radiologist at Memorial Sloan Kettering Cancer Center. She agreed that beginning screenings at 40 is the “right answer for average risk women.”

Breast cancer makes up nearly 30% of new cancers in U.S. women each year, and it’s estimated that 1 in 8 women will develop breast cancer in the course of their lives. The median age for diagnosis across all women is 62, but that can vary by racial group.

Breast cancer clinicians have long called for lowering the recommended age for a woman’s first mammogram, especially for Black women, who are more likely to be diagnosed at earlier ages or with aggressive subtypes and are 40% more likely than white women to die of breast cancer.

Black women should be screened for breast cancer earlier than others, study finds

Nearly 1 in 5 Black women with breast cancer are diagnosed with triple-negative breast cancer, a type that grows and spreads more quickly, is difficult to treat and lacks three receptors commonly found in breast cancers that doctors target for treatment.

The task force is “also calling for more research on how best to address health disparities across screening and treatment,” task force member and internist Dr. John Wong, chief of the division of clinical decision making at Tufts Medical Center, told USA TODAY.

Breast cancer is also the second-leading cause of cancer-related death for white, Asian, Pacific Islander, American Indian and Alaska Native women, though Asian and Pacific Islander women have the lowest breast cancer death rate of all groups.

The guidelines will become official after the task force reviews feedback during the public comment period that ends June 5. The recommendations apply to women, including those assigned female at birth, transgender men and nonbinary people.

Why experts say the new guidelines still fall short

Most organizations recommend annual mammograms starting at age 40, including the American College of Radiology, the American Society of Breast Surgeons, and the American College of Obstetricians and Gynecologists.

But the task force is the official body that many primary care doctors follow for preventive testing. Its recommendations are based on review of existing evidence and is supported by the federal Agency for Healthcare Research and Quality.

Private insurance plans generally base coverage off the task force’s recommendations, though the Centers for Disease Control and Prevention says most insurance plans are required to cover mammograms starting at age 40.

In announcing the new draft guidelines, the task force said it chose to keep the recommendation at every other year because of an increased risk of false positives diagnosis. It said callbacks can cause patients to worry or lead to unnecessary biopsies.

But experts say the harms of missed cancers outweigh that worry, and advanced imaging and biopsies can address false positives.

“The guidelines are worrisome,” said Dr. Michele Blackwood, chief of breast surgery at Rutgers Cancer Institute of New Jersey and member of the American Society of Breast Surgeons. “Most of us in this realm still vociferously support yearly mammograms for women over age 40.”

Women diagnosed under age 50 are more likely to be diagnosed with aggressive cancers, and many women skipped mammograms during the COVID-19 pandemic and are seeing later-stage diagnoses, Blackwood said. It’s time, she said, “to focus on harms of not screening.”

The American College of Radiology also recommends high-risk groups such as Black women and Ashkenazi Jewish women get risk assessments by age 25 to determine whether a mammogram before age 40 is needed.

Unified guidance is needed, said Dr. Vivian Bea, section chief of breast surgical oncology at NewYork-Presbyterian Brooklyn Methodist Hospital and a breast surgeon at Weill Cornell Medicine.

“It’s confusing for physicians and providers who are then counseling patients,” she said. “It’s also confusing for patients.”

Dr. Ryland Gore, a breast surgical oncologist in Atlanta, said the Preventative Services Task Force could benefit from having an oncologist − a cancer doctor − on the task force.

“It’s estimated that about 300,000 new cases will be diagnosed this year, but breast cancer numbers are not going down,” Gore said. “Imagine how many you potentially miss by saying, ‘Oh, you can just do this every other year.’ That is not good enough.”

‘A national emergency’: Black women still 40% more likely to die of breast cancer than white women

What about breast density?

Cancer can go under the radar in people with dense breasts, which means they have more fibrous tissue than fatty tissue. Nearly half of all women have dense breasts, which increases the risk for breast cancer.

Experts say mammograms may miss tumors in people with dense breasts and that they may be better detected by ultrasound or MRI. But in its draft guidelines, the task force concluded “that the evidence is insufficient to determine the balance of benefits and harms of supplemental screening for breast cancer with breast ultrasound or MRI, regardless of breast density.”

“Dense breasts make it harder to find the cancer on the mammogram,” Jochelson said. “And so, what happens is you miss it on the mammogram, and then you might find it on the next mammogram. But it’s going to have a year to grow.”

MRI was the best supplemental imaging in women with dense breasts who had average to intermediate risk for breast cancer and whose mammographies were negative for cancer, according to a meta-analysis of 22 studies published in the journal Radiology in January. Of more than 132,000 patients with dense breasts, 541 cancers missed by mammography were detected with alternative imaging.

As of 2019, at least 38 states had laws mandating clinicians inform patients that they have dense breasts. In March the U.S. Food and Drug Administration, which is responsible for regulating mammography standards, updated regulations to require mammography facilities to inform patients if they have dense breasts.

“We can save more lives by doing yearly and doing supplemental imaging,” Jochelson said. “I don’t doubt it for a second.”

Black women are missing from breast cancer tumor data. And that may be killing them.

Long drives and limited options: Indigenous women with breast cancer face harsh reality

Risk factors for breast cancer

According to the CDC, risk factors include:

Dense breast tissue. This increases the risk of breast cancer and can make it harder to see a tumor by mammogram. Ask your mammographer to let you know if you have dense breast tissue, and if you do, discuss with your clinician whether they recommend additional imaging like ultrasound or MRI.
Family history. Risk is higher for people with a first-degree relative – mother, sister or daughter – or multiple relatives on either the maternal or paternal side who have had breast or ovarian cancers.
Age. Breast cancer risk increases as a person ages.
Genetic mutations. People with inherited changes in genes, such as BRCA1 and BRCA2, are at higher risk for breast and ovarian cancers.
Previous history. Prior diagnoses of breast cancer increases the risk for a second diagnosis.

The CDC says there are also risk factors that can be reduced. These include not exercising, being overweight or obese, taking certain forms of hormone replacement therapy during menopause and certain oral contraceptives, and drinking alcohol.

A Dietitian Explains How To Add More Potassium To Your Diet To Lower Blood Pressure

She Finds

A Dietitian Explains How To Add More Potassium To Your Diet To Lower Blood Pressure

Faith Geiger – April 21, 2023

High blood pressure, also known as hypertension, is a common health problem that affects millions of people worldwide. If left uncontrolled, hypertension can lead to serious health issues such as heart disease, stroke, and kidney failure. While there are several factors that play a role in your blood pressure, including your stress levels (find tips for managing stress here), and there are medications available to help manage hypertension, a healthy diet can also play a significant role. One nutrient that has been shown to be particularly beneficial in lowering blood pressure is potassium.

To learn more about how adding more potassium to your diet can help you manage your blood pressure and discover some of the best sources of this nutrient, we spoke to registered dietitian Krutika Nanavati. She gave us a rundown on why adding potassium-rich foods like fresh fruits and vegetables, legumes, and more can make all the difference in your health. Read on for all of her expert insight!

How potassium helps lower blood pressure

There are several ways that adding more potassium to your diet can help reduce your risk of high blood pressure. For starters, Nanavati tells us that “Potassium helps relax the walls of blood vessels, which lowers resistance to blood flow and reduces the strain on the heart.”

In addition to lowering resistance of blood flow, increasing your potassium intake can also prevent a build-up of calcium in your arteries and veins, which Nanavati cites as a major contributing factor to high blood pressure.

Then there’s the fact that potassium helps maintain healthy fluid levels and keep electrolytes balanced in your body. “It works by balancing out sodium, helping to reduce the effects of sodium on our blood vessels and reducing our overall risk of high blood pressure,” Nanavati explains. Nice!

Best sources of potassium

So, now that we know how great potassium is at lowering blood pressure, what are some of the best ways to fit it into your diet? Nanavati recommends the following:

-Fresh fruits and vegetables: Nanavati says that one of the best ways to up your potassium intake is through fruits such as bananas, oranges, apricots and kiwis, as well as vegetables like spinach, broccoli and potatoes.

-Legumes: Don’t underestimate the power of legumes! Nanavati suggests dried peas, beans and lentils, which she notes are “packed with potassium and other important nutrients.”

-Dairy products: Good news for cheese lovers; Nanavati tells us that dairy products like milk, yogurt, and cottage cheese are also great sources of potassium.

-Fish: Fish can be a great protein choice for so many reasons. You may already know that this food is packed with healthy fats and other nutrients, but did you know it also offers a healthy dose of potassium? Try salmon, tuna and sardines.

-Nuts and seeds: Nuts and seeds make a fantastic snack or topping for your oatmeal, smoothie bowls, salads, and more. In addition to being nutrient-rich and highly satiating, Nanavati says they’re also a great source of potassium. She recommends almonds, pistachios, pumpkin seeds and sunflower seeds in particular. Learn more about the benefits of nuts here.

-Dried herbs and spices: Don’t forget to add some flavor to your meals with spices and herbs! Not only do they make food taste great, but according to Nanavati, they can also add some extra potassium to the mix. Parsley, coriander, and black pepper are all potassium-rich options.

The bottom line

Ultimately, maintaining healthy blood pressure levels will require you to make healthy choices every day. (You can find some of the best habits to lower your blood pressure here.) However, your diet can play a major role, and potassium is one of the best things to add to the mix. When you follow Nanavati’s advice by adding these foods to your plate, you’ll be one step closer to your health goals.