Some key medical questions that are useful (wrap-up) (v1.0)

Here are the set of essays (in progress) on biochemistry, molecular biology and cell biology. This gives a deep fundamental view on how life works at the core foundational molecular level. It is clear it is incredibly orderly and very sophisticated. It is intelligently put together. Chains of different types of nucleic acids form DNA/RNA. Chains of different types of amino acids form peptides and proteins. Chains of different types of sugars form complex carbs. The type and order of units constitute a code, and this is information. How did such a system evolve in nature!! 

In this blog I list a bunch of medical questions that is useful. I will draw from the above essays as needed. 

Why is it important to stay hydrated?

Here are some of the benefits of staying hydrated:
  1. Regulating body temperature
  2. Keeping joints lubricated
  3. Preventing infections
  4. Delivering nutrients to cells
  5. Keeping organs functioning properly
  6. Improving sleep quality, mood and cognition
  7. Get rid of wastes through urination, perspiration, and bowel movements. 
  8. Prevent dehydration which can cause unclear thinking, mood changes, constipation, overheating and kidney stones.
Why take a daily multivitamin supplement?

Some of the benefits are: 
  1. Avoiding dietary deficiencies and meeting your nutritional needs
  2. Protecting your heart and reducing the risk of some cancers and stroke
  3. Supporting your immune system and skin health
  4. Increasing your energy levels and healthy aging
  5. Improving your vitamin D status and bone health
However, multivitamins are not a substitute for a balanced diet and should be taken only when recommended by a doctor or a nutritionist.

Two vitamins of particular interest for older folks are vitamin C and D. 

Antioxidants are molecules that fight free radicals in your body. Free radicals are atoms or molecules that have unpaired electrons, making them unstable and reactive. They are compounds that can cause harm if their levels become too high in your body. They’re linked to multiple illnesses, including diabetes, heart disease, and cancer. Your body has its own antioxidant defenses to keep free radicals in check. However, antioxidants are also found in food, especially in fruits, vegetables, and other plant-based, whole foods. Several vitamins, such as vitamins E and C, are effective antioxidants. Citrus fruits are rich in Vitamin C. It may also reduce inflammation, strengthen the immune system, and support brain health.

Vitamin D is made by the body from sunlight. For older folks who may not be exposed as much to sunlight, consider a supplement. Vitamin D has several important functions. Perhaps the most vital are regulating the absorption of calcium and phosphorus and facilitating normal immune system function. Getting enough vitamin D is important for typical growth and development of bones and teeth, as well as improved resistance to certain diseases.

Trusted SourcGetting enough vitamin D is important for typical growth and development of bones and teeth, as well as improved resistance to certain diseases.

Why take a daily multimineral supplement?

Some of the benefits are: 
  1. Increasing overall nutrient intake
  2. Helping some people get the recommended amounts of vitamins and minerals when they can’t or don’t get them from food alone
  3. Providing substances that are not taken in through the diet
  4. Treating vitamin or mineral deficiencies caused by illness, pregnancy, poor nutrition, digestive disorders, certain medications, and many other conditions
  5. Containing minerals like magnesium, which provides benefits to each cell of our body, affects the muscles, cardiovascular parts, nerves and bones; and calcium, which contributes to the maintenance and formation of healthy and good bones, and is also very important for proper functioning of your muscles.
Many multivitamin supplements also come with multi minerals. I take One A Day men's 50+ multi vitamin multi mineral supplement. 

Why take omega-3 and omega-6 supplement?

These are not produced by the body and must be ingested. Some of the benefits are: 
  1. Improving cardiovascular health
  2. Reducing levels of inflammation
  3. Managing cholesterol, triglyceride, and blood pressure levels
  4. Supporting mental health
  5. Reducing weight and waist size
  6. Decreasing liver fat
  7. Supporting infant brain development
What is the harm in high triglycerides? 

High Triglycerides can cause the following problems: 
  1. Hardening of the arteries or thickening of the artery walls (arteriosclerosis), which increases the risk of stroke, heart attack and heart disease.
  2. Acute inflammation of the pancreas (pancreatitis).
  3. Narrowing of the arteries (atherosclerosis), which can lead to stroke, heart attack, and peripheral arterial disease (PAD).
  4. Liver disease.
  5. Coronary heart disease and stroke.
What is the harm in high cholesterol?

High cholesterol can have serious consequences for your health.

  1. Atherosclerosis: High levels of LDL cholesterol (often called “bad” cholesterol) can lead to the buildup of plaque in your arteries. This condition, known as atherosclerosis, causes your arteries to become narrow and hardened. As a result, blood flow is restricted, which can lead to:
    • Heart attack: When blood flow to the heart is blocked, it can cause a heart attack.
    • Stroke: A clot formed due to plaque rupture can block blood flow to the brain, leading to a stroke.
    • Chest pain: Reduced blood flow to the heart can cause chest pain (angina).
    • Reduced blood flow to legs and feet: This can result in pain, weakness, or even tissue damage.
  2. Risk Factors: Unhealthy lifestyle choices contribute to high cholesterol. These include:
    • Poor diet: Consuming too much saturated fat or trans fats.
    • Obesity: Having a body mass index (BMI) of 30 or greater.
    • Physical inactivity: Lack of exercise.
    • Smoking: Increases the risk of atherosclerosis.
    • Genetics: Some people are genetically predisposed to high cholesterol.
  3. Detection: High cholesterol typically has no symptoms. A blood test is the only way to detect it. Regular screenings are essential, especially if you have risk factors or a family history of high cholesterol or heart disease.
Why is exercise important?

Check out these ways that exercise can lead to a happier, healthier you.

1. Exercise controls weight

Exercise can help prevent excess weight gain or help you keep off lost weight. When you take part in physical activity, you burn calories. The more intense the activity, the more calories you burn.

Regular trips to the gym are great, but don't worry if you can't find a large chunk of time to exercise every day. Any amount of activity is better than none. To gain the benefits of exercise, just get more active throughout your day. For example, take the stairs instead of the elevator or rev up your household chores. Consistency is key.

2. Exercise combats health conditions and diseases

Worried about heart disease? Hoping to prevent high blood pressure? No matter what your current weight is, being active boosts high-density lipoprotein (HDL) cholesterol, the "good" cholesterol, and it decreases unhealthy triglycerides. This one-two punch keeps your blood flowing smoothly, which lowers your risk of heart and blood vessel, called cardiovascular, diseases.

Regular exercise helps prevent or manage many health problems and concerns, including:

  • Stroke.
  • Metabolic syndrome.
  • High blood pressure.
  • Type 2 diabetes.
  • Depression.
  • Anxiety.
  • Many types of cancer.
  • Arthritis.
  • Falls.

It also can help improve cognitive function and helps lower the risk of death from all causes.

3. Exercise improves mood

Need an emotional lift? Or need to lower stress after a stressful day? A gym session or brisk walk can help. Physical activity stimulates many brain chemicals that may leave you feeling happier, more relaxed and less anxious.

You also may feel better about your appearance and yourself when you exercise regularly, which can boost your confidence and improve your self-esteem.

4. Exercise boosts energy

Winded by grocery shopping or household chores? Regular physical activity can improve your muscle strength and boost your endurance.

Exercise sends oxygen and nutrients to your tissues and helps your cardiovascular system work more efficiently. And when your heart and lung health improve, you have more energy to tackle daily chores.

5. Exercise promotes better sleep

Struggling to snooze? Regular physical activity can help you fall asleep faster, get better sleep and deepen your sleep. Just don't exercise too close to bedtime, or you may be too energized to go to sleep.

6. Exercise puts the spark back into your sex life

Do you feel too tired or too out of shape to enjoy physical intimacy? Regular physical activity can improve energy levels and give you more confidence about your physical appearance, which may boost your sex life.

But there's even more to it than that. Regular physical activity may enhance arousal for women. And men who exercise regularly are less likely to have problems with erectile dysfunction than are men who don't exercise.

What is the harm in sugars?

Sugar, like many things in life, is a bit of a mixed bag. Let’s break it down:

  1. Natural Sugars: These occur naturally in foods like fruits (fructose) and milk (lactose). They come with nutrients, fiber, and other beneficial compounds. Consuming these in moderation is generally healthy.

  2. Added Sugars: These are the ones added to foods during processing or preparation. Think soda, candy, and pastries. These added sugars can be problematic. Here’s why:

    • Empty Calories: They provide calories but not much else. No vitamins, minerals, or fiber.
    • Weight Gain: Excess sugar can contribute to weight gain, especially when consumed in sugary drinks.
    • Dental Issues: Sugar feeds the bad bacteria in your mouth, leading to cavities.
    • Blood Sugar Spikes: Refined sugars cause rapid spikes in blood sugar levels, which isn’t good for overall health. 

  3. Healthier Choices:

    • Whole Fruits: They contain natural sugars but also fiber, vitamins, and antioxidants.
    • Complex Carbs: opt for whole grains, legumes, and starchy veggies.

In summary, moderation is key. Enjoy that occasional treat but focus on nutrient-dense foods for overall well-being! 

What is the value of a high fiber diet?


A high-fiber diet:

  • Normalizes bowel movements. Dietary fiber increases the weight and size of your stool and softens it.
  • Helps maintain bowel health. A high-fiber diet may lower your risk of developing hemorrhoids and small pouches in your colon (diverticular disease).
  • Lowers cholesterol levels.
  • Helps control blood sugar levels.
  • Aids in achieving healthy weight.  

What is the harm in saturated fats and trans fats?

Saturated and Tran fats is associated with raised levels of LDL Cholesterol (bad cholesterol) and decreased levels of HDL (good cholesterol), which can lead to blockages in your heart and other parts of your body. This harmful type of cholesterol also increases your risk for heart disease. 

What is the harm in processed foods?

Processed foods, such as ready meals, baked goods, and processed meats, can have negative health effects. The partial hydrogenation that occurs in its preparation results in trans fats. Consuming highly or heavily processed foods can lead to weight gain, increase the risk of type 2 diabetes, and more.

Why does type 2 diabetes occur?

Type 2 diabetes is a condition that happens because of a problem in the way the body regulates and uses sugar as a fuel. That sugar also is called glucose. This long-term condition results in too much sugar circulating in the blood. Eventually, high blood sugar levels can lead to disorders of the circulatory, nervous and immune systems.

In type 2 diabetes, there are primarily two problems. The pancreas does not produce enough insulin — a hormone that regulates the movement of sugar into the cells. And cells respond poorly to insulin and take in less sugar. Type 2 is more common in older adults. 

There's no cure for type 2 diabetes. Losing weight, eating well and exercising can help manage the disease. If diet and exercise aren't enough to control blood sugar, diabetes medications or insulin therapy may be recommended.

What foods are rich in complex carbohydrates?


As a rule of thumb, simple natural sugars should be taken in limited amounts, but complex carbohydrates are better. Many fruits and sweets have simple carbs like fructose or sucrose. 

Fruits

  • Apples
  • Bananas
  • Grapefruit
  • Pears
  • Strawberries

Legumes and Seeds

  • Chickpeas
  • Green beans
  • Kidney beans
  • Lentils
  • Pinto beans
  • Pumpkin seeds
  • Soybeans
  • Split peas
  • Vegetables
  • Asparagus
  • Beans
  • Broccoli
  • Carrots
  • Cucumbers
  • Dill pickles
  • Okra
  • Onions
  • Potatoes
  • Prunes
  • Spinach
  • Tomatoes
  • Radishes
  • Yams
  • Zucchini

Whole Grains

Whole grains are nutrient-dense complex carbs that are both satisfying and nutritious. The following are some of the healthiest choices:

  • Barley
  • Brown rice
  • Buckwheat
  • Corn
  • Oats
  • Quinoa
  • Sorghum
  • Wheat
  • Wheat bran
  • Whole wheat pasta

Avoiding or restricting refined grains and processed foods created with complex carbohydrates is advisable.

What foods are rich in the essential amino acids?

Animal protein contains all nine essential amino acids in sufficient amounts. Plants also contain all nine essential amino acids — however, besides a few exceptions, most typically offer a limited amount of at least one essential amino acid.

The following animal products are good sources of protein. 

  • Eggs
  • Chicken breast
  • Turkey Breast
  • Meats like Beef, Lamb, Bison and Pork
  • Tuna
  • Wild Salmon
  • Shellfish
  • Halibut
  • Greek yogurt
  • Milk
  • Cottage cheese

The following plant products are good sources of protein. 

  • Broccoli
  • Asparagus
  • Brussel sprouts
  • Peas
  • Cauliflower
  • Chickpeas
  • Lentils and Toor Dal (Indian)
  • Beans (example Black, Kidney, Garbanzo, and Split Peas)
  • Artichoke
  • Avocado
  • Quinoa
  • Pumpkin Seeds
  • Almonds
  • Pistachios
  • Peanuts
  • Walnuts
  • Pine nuts
  • Cashews
  • Hazelnuts
  • Brazil nuts
  • Chia Seeds
  • Oats
  • Tofu
  • Guava
What foods are rich in saturated fats?

Saturated fat intake should be limited for good health. Processed foods also contain Trans fats which should also be limited.  

Many animal products contain high amounts of saturated fat. This includes:

  • Bacon
  • Beef fat
  • Breakfast sausages
  • Hot dogs
  • Lamb
  • Pork
  • Processed meats
  • Some cold cuts

Dairy products can also introduce additional saturated fat into your diet. Dairy products high in saturated fat include:

  • Cheeses
  • Creams 
  • Ice cream
  • Whole and 2% milk and dairy products. 

Fats and oils high in saturated fat include:

  • Butter 
  • Certain plant-based oils (for example, palm oil, palm kernel oil, and coconut oil)
  • Cream-based dressings and dips
  • Lard
  • Mayonnaise

Desserts and processed sweet and salty snacks usually have butter, cocoa butter, palm oil, or dairy fat added to them. Snacks and desserts high in saturated fat include:

  • Ice cream
  • Cakes and pies
  • Cookies and brownies
  • Doughnuts and pastries
  • Chocolate
  • Chips
  • Some crackers and savory snack mixes
What foods are rich in fiber?

Here are some healthy foods rich in fiber. 

  • Pinto beans
  • Soybeans (Edamame)
  • Acorn Squash
  • Guava
  • Collard Greens
  • Strawberries
  • Pomegranate seeds
  • Broccoli
  • Carrots
  • Quinoa
  • Corn
  • Oatmeal
  • Beets
  • Bananas
  • Cauliflower
  • Chia Seeds
  • Sunflower Seeds
  • Bran
  • Almonds
  • Sweet Potatoes
  • Prunes
  • Split peas
  • Brussel sprouts
  • Flax seeds
  • Seaweed
  • Popcorn
  • Apples
  • Artichokes
  • Lima beans
  • Lentils and Toor dal (indian)
  • Black beans
  • Whole wheat pasta
  • Raspberries
  • Chickpeas
  • Barley
  • Pears
  • Avocados
  • Blackberries
  • Peanuts
Meat and dairy products do not have fiber. 

Which food sources have nucleic acids?

Foods that contain nucleic acids include:

  • Meat
  • Fish
  • Seafood
  • Legumes
  • Mushrooms
  • yeast
  • Broths and soups
  • Nuts
Foods like meat, seafoods and nuts are rich sources. Vegetables like Chinese cabbage, spinach, and beans contain significant amounts of nucleic acids. Mushrooms particularly flat, whitecap and oyster mushrooms are also rich sources. 




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