Newsbites: Extreme heat; Physical activity in older adults; Low- and no-calorie drinks
Extreme Heat Associated with Higher Risk of Heart Attack and Stroke
A recent review article called attention to the connection between extreme heat and cardiovascular health. Research suggests individuals with cardiovascular disease are at four to seven times greater risk of dying from a cardiovascular event (heart attack, stroke, or heart failure) during extreme heat events. While the reasons behind this relationship are not fully understood, it is clear severe overheating (heat stroke) is not the only factor.
According to the authors, heat exposure increases heart rate, which in turn increases the amount of blood the heart muscle needs. People who have narrowed or clogged coronary arteries may not be able to meet this increased need, leading to increased risk of heart attack. Heat exposure may also cause an inflammatory response in the body. Inflammation can trigger blood clotting, which raises the risk for stroke and heart attack. Be particularly aware of your hydration state.
On very hot days or during heat waves, spend time in air-conditioned spaces and use fans (always with some windows or doors open) in unairconditioned areas. Wetting your skin periodically, soaking your feet in tap water, wearing a water-soaked T-shirt, and sipping water or seltzer can also help keep your body cool.
Study Offers More Support for Benefits of Physical Activity in Older Adults
A randomized controlled trial found that physical performance in adults 65 and older was significantly improved by group physical activity and behavioral health sessions. The 777 participants were randomly assigned to receive either three healthy aging education sessions or 64 onehour physical activity sessions plus 21 45-minute behavioral maintenance sessions over the course of a year.
The one-hour group physical activity sessions were conducted in community settings twice a week for 12 weeks, and then once a week for another 40 weeks. Activities included strength-based exercises and games, and were individualized for each participant. Current ability, muscle soreness, and fatigue were taken into account, allowing participants to progress at their own pace. Refreshments and socializing followed each physical activity session. Behavioral maintenance sessions incorporated behavior change techniques and encouraged ongoing engagement in physical activity, including group classes, home-based exercise, walking, and active travel.
Physical function was measured with the Short Physical Performance Battery, a tool that assesses the performance of basic physical functions relevant to everyday life, including walking speed, ease of rising from a chair, and balance. A year after the study ended, participants in the intervention group still showed improved physical functioning.
Mobility limitations can greatly reduce quality of life, generate substantial health and social care costs, and increase risk of death. Sedentary behavior increases mobility limitations. While the type of program used in this study may not be available to you, this research demonstrates how engaging in group classes at your own pace and finding ways to increase your physical activity in your daily life can have a real impact on your physical well-being. The expansion of virtual programs aimed at increasing physical activity may be a good option, at least as a start.
Some Benefit to Low- and No-Calorie Sweetened Beverages over Sugar-Sweetened
If you love your sugar-sweetened sodas, teas, coffees, or fruit drinks, a recent analysis found replacing sugar-sweetened beverages (SSBs) with low- and no-calorie sweetened beverages (LNCSBs) was associated with some health benefits for adults with excess body fat who are at risk for type 2 diabetes.
In the 17 randomized controlled trials reviewed, substituting LNCSBs for SSBs was associated with small decreases in body weight, body mass index, and percentage body fat, and an improvement in indicators of non-alcoholic fatty liver disease.
While drinking beverages sweetened with artificial sweeteners or natural non-caloric sugar substitutes (like stevia) may be better for cardiometabolic health than SSBs, water, milk, fortified soy beverage, and unsweetened tea and coffee are the best beverage choices. LNCSBs can be a step along the path to weaning oneself off sweet drinks.
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