Heart health is one of the most pressing matters for our health. Many people do not realize how even small habits like what time you wake up or go to sleep can have a negative effect on your heart. However, studies are showing that a good way to ensure your heart health stays intact is by scoring less on the essential health list.

A recent study published in a medical journal called the American Journal of Preventive Cardiology shows a strong link between following Life's Essential 8 (LE8) habits and your risk of getting atrial fibrillation (AFib), a serious heart problem. If you don't score well on these eight important health measures, your risk of AFib could almost double. But, if you embrace these habits, you can greatly lower your chances of getting this potentially deadly heart rhythm issue and also reduce your overall risk of dying.

Understanding Atrial Fibrillation

Your heart has two main parts: the top chambers and the bottom chambers. In AFib, these parts don't beat together properly; they get out of sync. It's like a drummer playing off-beat. This condition affects over a million people in the UK and is a big reason for one out of every five strokes. Strokes caused by AFib are often more severe, meaning they can lead to more deaths and greater disabilities. A big problem with AFib is that it often doesn't cause any noticeable symptoms. This means people might not even know they have it until they suddenly have a stroke.

Tracking Habits and Outcomes

Researchers followed 3,161 people, all aged 45 or older, for ten years. During this time, they kept an eye on their LE8 habits. What they found was quite clear: if someone had a low LE8 score, they had a higher chance of getting AFib. If they had a high score, their risk was much lower. Interestingly, if someone had an average (intermediate) score, it didn't seem to make a big difference in their risk of AFib. Over the course of the study, 424 people passed away, and 410 were diagnosed with AFib.

What are Life's Essential 8?

LE8 is like a checklist or a report card created by the American Heart Association (AHA). It helps us understand eight key things we can do every day to keep our hearts healthy. Think of them as eight daily choices that can make a big difference. These eight habits are:

• Food
• Physical activity
• Nicotine
• Sleep
• Weight
• Cholesterol.
• Blood sugar
• Blood pressure

Key Habits for AFib Prevention

When the researchers looked at each of the eight habits separately, they discovered that three of them had the biggest impact on a person's risk of getting AFib: weight, blood pressure, and blood sugar levels. This means these three are super important for preventing AFib. Surprisingly, in this specific study, habits like sleep, cholesterol, smoking, and physical activity didn't show a strong individual link to AFib risk. This doesn't mean they're not important for overall health, just that their direct connection to AFib risk wasn't as strong in this study.

Future Implications and Recommendations

The researchers hope that what they've learned will encourage doctors and other healthcare workers to talk to their patients about making changes based on the LE8 guidelines. They also pointed out that more studies are needed to see if specific actions or programs related to these habits could further change a person's risk for heart problems.

To get a high score on the LE8 assessment as an adult, the American Heart Association suggests you should:

Eat well

Fill your plate with whole foods, lots of fruits and vegetables, lean protein, nuts, seeds, and healthy oils (not tropical ones like coconut or palm oil).

Stay active

Aim for at least 2 and a half hours of moderate exercise (like brisk walking) or 75 minutes of vigorous exercise (like running) each week.

Don't smoke

Avoid all forms of nicotine, including cigarettes and vaping.

Get enough sleep

Try to get between 7 and 9 hours of sleep every night.

Manage your weight

Keep your Body Mass Index (BMI) in a healthy range.

Control blood pressure

Keep your blood pressure at good levels, usually less than 120 over 80 (written as 120/80 mm Hg).

Lower cholesterol

Aim for low cholesterol levels, ideally less than 5 mmol/L.

There are many conditions that barely show any symptoms, however, they can have devastating effects on our health. Conditions like high cholesterol often do not have symptoms, however, overtime it can increase our risk of developing heart conditions.

New research suggests that people with diabetes who don't manage their blood sugar are three times more likely to develop serious eye problems later in life. Experts followed the health of over 5,600 people in England, averaging 66 years old, for 14 years to reach this conclusion.

Link Between Blood Sugar and Eye Health

The study published in the BMJ found that individuals with uncontrolled diabetes (meaning their blood sugar levels were too high at the study's start) had a 31% risk of developing diabetic eye disease. This is a stark contrast to the 9% risk seen in participants whose diabetes was well-controlled, with glucose levels in the normal range.

Diabetic eye disease often includes diabetic retinopathy, a condition where high blood sugar damages the light-sensitive area at the back of the eye called the retina. The research also linked high blood sugar levels—above 6.5% on an HbA1c test (which measures average blood sugar over two months)—to an increased risk of other eye conditions like glaucoma and macular degeneration.

Why This Matters

Researchers highlighted the importance of these findings, especially as the number of people being diagnosed with diabetes continues to grow rapidly. They noted that the proportion of working-age individuals with a diabetes diagnosis more than doubled in the 2000s.

According to the World Health Organization, 830 million people worldwide have diabetes, many of whom live in low to middle-income countries. Most people living in these conditions often do not have proper treatment available to them, and the number of people living with untreated diabetes has also increased steadily over the past decade.

The research emphasizes how crucial it is for people with diabetes to be diagnosed and to receive support in managing their condition. This support can significantly reduce their chances of developing potentially serious eye disease. The study also underscored the importance of getting a diabetes diagnosis. People with diabetes who hadn't been diagnosed faced a higher risk of eye problems compared to those whose condition was known and managed.

Eye Care and Diabetes Testing

Researchers highlighted the importance of eye examinations for older individuals, particularly those with a diabetes diagnosis. They also noted that the findings support more widespread testing for diabetes in the general public. This wider testing could help find people who don't realize they have diabetes, potentially lowering their risk of eye disease that could otherwise go unnoticed.

Experts stressed the vital importance of supporting people with diabetes to manage their condition, which helps them live well and prevent serious complications. They added that a key part of this involves having an annual review, including diabetic eye screening to catch any early signs of damage. If left untreated, this damage could lead to significant problems, including loss of sight.

Ways to Manage Your Blood Sugar

Keeping your blood sugar in check is key for good health, and there are several simple ways to do it. Eating a healthy diet, maintaining a healthy weight, and getting regular physical activity are all very helpful. Other good tips include tracking your blood sugar to understand what affects it, and eating meals at regular times without skipping any.

Choose foods that are lower in calories, unhealthy fats, sugar, and salt. Make sure to track what you eat, drink, and how active you are. It's also best to drink water instead of juice or soda, and limit alcoholic drinks (no more than two per day for men, and one for women). When you want something sweet, grab some fruit, and always control your food portions, perhaps by using the plate method to guide you.

Your memories make you and forgetting them can mean changing your entire being. Many people believe that dementia is just when you forget things, but it is a lot more than that. It not only affects your memories, but your behavior and the way you think.

Dementia, unlike what many people think it is, is a term used to define many different diseases that affect one's memory and ability to perform daily tasks. In 2021, 57 million people were affected with dementia, 60% of whom live in low- and middle-income countries with 10 million new cases. Being a cognitive degenerative disease, and it may take some time before there are symptoms and by the time you may notice them it

The earliest stage of dementia is often called "mild cognitive impairment" (MCI). This means there can be small, subtle changes in everyday behavior, even in things like how someone reads. If you've always loved to read a lot but suddenly find it hard to focus, this could be a sign that dementia might be developing.

Understanding Mild Cognitive Impairment (MCI)

Difficulty concentrating is often one of the very first noticeable changes with MCI. You might find it hard to focus on a single task, follow a TV show, or read a book, even if these activities were once easy and enjoyable for you. This persistent inability to concentrate can be a key early indicator. Other early signs can include:

Changes in mood

You might start feeling different emotionally than usual. This could mean becoming more easily frustrated, irritable, anxious, or even withdrawn from social situations, which can be unsettling for both you and your loved ones.

Confusion about time and place

You might find yourself getting mixed up about the current day of the week, the time of day, or even where you are. This can manifest as forgetting appointments or feeling disoriented in familiar surroundings, causing distress and impacting daily routines.

Struggling with conversations

Following a group discussion or finding the right words to express yourself can become noticeably harder. You might pause frequently, repeat yourself, or use filler words, making communication frustrating and affecting social interactions.

Trouble with daily tasks

Familiar everyday activities, like managing finances, cooking a known recipe, or figuring out the correct change when shopping, might become confusing or difficult to complete without errors. These slips can impact independence and daily living.

Memory loss

Forgetting things more often than before is a common concern. This might involve recently learned information, important dates, or even recurring events, leading to a noticeable increase in needing reminders or relying on others for memory support.

Common Form of Dementia

Alzheimer's disease is a very common type of dementia. It often causes memory problems, like frequently forgetting recent events, names, and faces, and leads to asking questions repeatedly. People with Alzheimer's might also find it harder to organize tasks and plans and can easily get confused in new places. They may struggle to find the right words when speaking, have difficulty with numbers or handling money, and might become more withdrawn or anxious.

Managing Dementia

While there's no cure for dementia, medicines can help with symptoms as they get worse. For Alzheimer's disease, common medications include acetylcholinesterase inhibitors and memantine.

For people with mild to moderate dementia, cognitive stimulation therapy has shown some benefits. This involves group activities designed to boost memory, problem-solving skills, and language.

Reminiscence work, which uses personal photos and music, can also help improve the mood of someone with dementia. There's also growing evidence that your diet can play a role in your chances of getting dementia.

Our lifestyle habits play an important role in how well we live. While some health concerns are more visible, silent killers like high cholesterol should always be kept an eye on because it can have serious health issues.

Keeping an eye on your cholesterol levels is really important for your health. Too much of this fatty substance in your body can be dangerous because it might block blood vessels, potentially leading to a life-threatening stroke or heart attack. Interestingly, your eyes might give you a clue if your cholesterol is too high.

Yellow Bumps Around Your Eyes

The American Association of Ophthalmology points out that if you start to see "yellow bumps around the eyes," this could be a sign of dangerously high cholesterol. These bumps are known as xanthelasma, and if you notice them, you should see a doctor right away.

That's because xanthelasma can sometimes be an early warning sign of three very serious eye conditions: age-related macular degeneration, retinal vein occlusion, and corneal arcus. The good news is a simple blood test can check your cholesterol levels, and your doctor or nurse can discuss the results with you.

Understanding Your Cholesterol Numbers

When you get your cholesterol tested, the results usually include:

• Total cholesterol: This is the overall amount of cholesterol.
• HDL (high-density lipoprotein) cholesterol: Often called "good" cholesterol.
• Non-HDL cholesterol: This is the "bad" cholesterol, and it's a key number to watch.

For a healthy person, a healthy total cholesterol reading should be below 5mmol/L. Your HDL (the good kind) should be above 1mmol/L. Most importantly, your non-HDL reading should ideally be below 4mmol/L. Your doctor might also give you a QRISK score, which estimates your risk of developing a heart or circulation problem over the next 10 years.

How Does High Cholesterol Affect Your Health?

According to the Centers of Disease Control and Prevention having too much cholesterol in your blood can cause a sticky substance called "plaque" to build up on the inside walls of your arteries. Arteries are like pipes that carry blood from your heart to the rest of your body.

Over time, as more plaque builds up, these arteries get narrower. This narrowing makes it harder for blood to flow freely to and from your heart and other important organs. When blood flow to the heart is blocked, it can cause chest pain (also called angina) or even a heart attack.

This cholesterol buildup in your arteries can also greatly increase your risk for heart disease and stroke, which are serious health problems.

What Puts You At Risk of High Cholesterol?

Some health problems, like type 2 diabetes and obesity, can raise your risk for high cholesterol. Your daily habits also play a big part. Eating foods high in unhealthy fats (called saturated and trans fats) and not moving your body enough can also increase your risk. For some people, high cholesterol runs in their family, meaning they're more likely to get it too. All these things that increase your chances are called "risk factors."

You can't change some risk factors, like your age or your family history. But you can take steps to lower your risk by changing the things you can control, like your diet and how active you are.

Simple Ways to Lower Cholesterol

The good news is that making small changes to your diet can significantly improve your cholesterol levels.

For example, instead of choosing items like meat pies or sausages, try to eat oily fish such as mackerel and salmon. You can still enjoy familiar meals; for instance, swap a meat pie for salmon served with mashed potatoes and peas. Also, opt for brown rice instead of white rice, whole grain bread instead of white bread, and wholewheat pasta.

When you're looking for snacks, choose healthier options like nuts, seeds, and fruit instead of cakes and biscuits.

Beyond diet, it's also crucial to move your body for at least 20 minutes every day. This could be a brisk walk, swimming, cycling, or playing a sport. The key is to find activities you enjoy, as you're much more likely to stick with them if you do!