NewsMakers
Simple steps to keep your heart healthy beyond the love month
Looking after and maintaining heart health, however, should not be limited to February. It is important to show our hearts extra love and attention even beyond the heart month. Here are easy-to-remember steps you can add to your everyday routine to keep your heart healthy and happy year-round.
Showing extra love and affection to family, friends and that special someone is what Valentine is all about for many. Often overlooked is the importance of love and care for oneself. February, after all, is not only the month of romance; it is also the month dedicated to heart health.
Many initiatives were launched last February to encourage mindfulness about having a healthy and happy heart in celebration of the Philippine Heart Month. These were especially important as cardiovascular diseases (CVDs) remain the world’s leading cause of death, accounting for about 1 in every 3 deaths globally. In the Philippines, the incidence of deaths caused by hypertension and diabetes mellitus, both of which can lead to heart diseases, rose in 2021.
Looking after and maintaining heart health, however, should not be limited to February. It is important to show our hearts extra love and attention even beyond the heart month. Here are easy-to-remember steps you can add to your everyday routine to keep your heart healthy and happy year-round.
Eat healthy
In a recent webinar by the Philippine Heart Association, heart doctors encouraged Filipinos to follow the 5-2-1-0-0 regimen. What this means is that the daily diet should have at least 5 servings of fruits and vegetables, only 2g (or one teaspoon) of salt and 0 sugary drinks. Aside from this, the regimen also advises at least 1 hour of daily physical activity and zero smoking.
Additional healthy alternatives for guilt-free eating include:
● Choosing natural seasoners such as calamansi instead of high-sodium condiments like soy sauce, fish sauce or ketchup
● Having fresh fruits instead of sweetened snacks such as cakes and cookies for dessert
● Drinking more water and less artificially sweetened beverages
Move more
Working or studying from home means being glued to one’s seat for 8 hours or even more a day unlike when commuting to work or school that requires some walking or even running at times. As such, it is crucial to allot some time to stretch and move around. As mentioned, heart experts also recommend getting at least 1 hour of exercise or physical activity per day to strengthen the heart.
An entire hour dedicated to just exercise may sound daunting, but there is a workaround: This 1 hour can be spread throughout the day. Small amounts of moderate physical activity that increase the heart rate such as brisk walking, climbing stairs, gardening or doing household chores are already a good start. Gradually increase the duration, frequency and intensity of these activities to maybe engaging in actual exercises or workouts even at home.
Say no to smoking
According to the Department of Health (DoH), 15.5 percent of Filipino adults are tobacco smokers and approximately 1 in 10 Filipino adult men smoke tobacco on a daily basis. These statistics are alarming as tobacco use and exposure to second-hand smoke are common heart killers.
Quitting smoking can reduce the risk of CVDs. In fact, within a year of quitting, the risk for heart attack drops dramatically. Within five years, reformed smokers are about as likely to experience a stroke as a person who has never smoked. So, quitting or not smoking at all is a big gift of health that you can give your heart.
Monitor your blood pressure
Hypertension is the one of the biggest risk factors for various cardiovascular diseases, including stroke, coronary artery disease and heart failure. Data from the DoH reveal 25.8 percent of adult Filipinos werediagnosed as hypertensive and 54.5 percent are currently on medications to control their hypertension.
Hypertensive or not, listen to your heart. One of the best ways to do this is to make it a habit to monitor your blood pressure. Products such as OMRON’s line of digital blood pressure monitors (BPM) have made this easier than ever, and from the comforts of home.
OMRON’s digital BPMs are equipped with the latest technology to make heart health monitoring as intuitive as possible. They are also easily accessible through the most trusted local pharmacies and drugstores or online via OMRON’s flagship e-commerce stores.
So, whether it be the love month or any other day of the year, always show your heart some love. You can start with these simple reminders.
NewsMakers
Stress, BMI, and hormones linked to earlier puberty in girls
Higher levels of key steroid hormones—combined with elevated stress and body mass index (BMI)—are associated with earlier onset of puberty in girls.
Higher levels of key steroid hormones—combined with elevated stress and body mass index (BMI)—are associated with earlier onset of puberty in girls, according to a new study at Columbia University Mailman School of Public Health.
The findings are published in The Journal of Clinical Endocrinology & Metabolism.
Elevated prepuberty urinary levels of glucocorticoids, androgens, and progesterone were strongly linked to accelerated breast development (thelarche). Girls with high glucocorticoid levels alongside high BMI and stress entered puberty an average of seven months earlier than peers with lower levels.
“While stress and BMI have long been recognized as independent predictors of puberty, few studies have examined how they interact with a girl’s hormones,” said Lauren Houghton, PhD, assistant professor of Epidemiology at Columbia Mailman School, and first author. “Our findings challenge conventional research that has largely focused on estrogen and body size, highlighting instead the role of stress and androgens – typically thought of as male hormones– in shaping pubescent development.”
The strongest associations were observed for progesterone, androgens, and glucocorticoids, indicating that multiple hormonal pathways—not just estrogen—play a critical role in the timing of puberty.
For example:
- Higher glucocorticoid, androgen, and progesterone metabolites were associated with earlier onset of puberty
- Elevated androgens and progesterone were also linked to a longer duration of puberty
- Estrogen metabolites were associated with delayed onset, not acceleration
- The effects of hormones on puberty timing were significantly modified by BMI and stress levels.
Notably, the associations were consistent regardless of family history of breast cancer.
“Our objective was to identify the full set of hormonal patterns linked to accelerated puberty and test whether BMI and stress modify this relationship,” said Houghton, who is also assistant professor at the Herbert Irving Comprehensive Cancer Center at Columbia. “We predicted that girls with elevated BMI and stress would experience the earliest onset—and that the stress response shifts during this key time for girls.”
The researchers drew on data from the LEGACY Girls Study, a cohort of 1,040 girls ages 6 to 13 recruited across the U.S. States and Canada. Participants were followed every six months with clinical assessments, questionnaires, and biospecimen collection.
The analysis included 327 girls who were at the pre-puberty stage at baseline and provided urine samples at least one year before the onset of puberty. Houghton and colleagues measured a comprehensive panel of steroid metabolites using first-morning urine samples and tracked puberty development using validated clinical scales.
Mothers of the girls completed an Internalizing Composite Scale, which includes subscales for anxiety, depression, and other at-risk status. They also provided information on girls’ family history of all cancers as well as on pregnancy and infancy, including birth weight and their child’s race and ethnicity. Trained research staff measured height and weight twice every 6 months.
“Unlike prior research, this study simultaneously examined hormonal patterns, BMI, and psychosocial stress—captured through standardized behavioral assessments—within the same cohort,” said senior author Mary Beth Terry, PhD, professor of Epidemiology at Columbia Mailman School, and the Herbert Irving Cancer Center, and Silent Spring Institute. “Interestingly, we also learned that the associations were consistent regardless of family history of breast cancer.”
The findings may help explain the ongoing trend toward earlier puberty and point to actionable prevention strategies, observed the authors.
“Stress-reducing interventions and healthy lifestyle changes may help delay early puberty and improve long-term health outcomes,” said Houghton. ‘Because early puberty is linked to increased breast cancer risk later in life, the results have important implications for both pediatric care and public health.”
NewsMakers
Cancer risk is significantly higher for adults who never married, large study finds
Adults who were never married had substantially higher rates of developing cancer compared with those who were or had been married. For some cancers, the association was even stronger: adult men who were never married had approximately five times the rate of anal cancer compared with married men.
Adults who have never been married face a significantly higher risk of developing cancer than those who have been married, according to a study of more than 4 million cases.
The increased risk spans nearly every major cancer type and is especially pronounced for preventable cancers—those linked to infections, smoking and reproductive factors. Led by researchers at Sylvester Comprehensive Cancer Center, part of the University of Miami Miller School of Medicine, the study appears in the April 8 issue of Cancer Research Communications.
A link to the article is here.
“These findings suggest that social factors such as marital status may serve as important markers of cancer risk at the population level,” said Paulo Pinheiro, Ph.D., study co-author and a Sylvester physician-scientist whose lab conducts population-based cancer epidemiology.
The novel observation does not mean that getting married prevents cancer or that people need to get married.
“It means that if you’re not married, you should be paying extra attention to cancer risk factors, getting any screenings you may need, and staying up to date on health care,” said Frank Penedo, Ph.D., associate director for population sciences and director of the Sylvester Survivorship and Supportive Care Institute (SSCI).
“For prevention efforts, our findings point to the importance of targeting cancer risk awareness and prevention strategies with attention to marital status,” he added.
Marriage is already associated with earlier cancer diagnosis and better survival. Married individuals often, but not always, have stronger support systems, greater economic stability and are more likely to adhere to cancer treatment regimens.
But previous work on the links between marriage and cancer focused almost entirely on what happens at and after diagnosis. Only a few small, older studies explored whether marriage affects the odds of getting cancer in the first place.
“We wanted to know who is more likely to get cancer: married people or unmarried people?” Pinheiro said.
To find out, the researchers analyzed a large dataset covering 12 states that included demographic and cancer data from more than 4 million cancer cases in a population of more than 100 million people, collected between 2015 and 2022. They examined cases of malignant cancers diagnosed at age 30 or older and compared rates of various cancers by marital status, further broken down by sex and race and adjusted for age.
The researchers categorized marital status into two groups: those who were or had been married, including married, divorced and widowed individuals, and those who had never been married. The study began in 2015 because that year, the U.S. Supreme Court legalized gay marriage, allowing same-sex couples to be included in the married category. One in five adults in the study had never married.
Pinheiro expected to see some associations, given established relationships between marriage and lifestyle factors such as smoking, routine medical care and having children. But the strength of some findings surprised him.
Adults who were never married had substantially higher rates of developing cancer compared with those who were or had been married. For some cancers, the association was even stronger: adult men who were never married had approximately five times the rate of anal cancer compared with married men. Adult women who were never married had nearly three times the rate of cervical cancer compared with women who were or had been married.
Both anal and cervical cancers are strongly related to HPV infection, so these differences likely reflect variation in exposure, and for cervical cancer, also differences in screening and prevention. In contrast, for cancers such as endometrial and ovarian, differences by marital status may partly reflect the protective effect of parity, which is more common among married individuals.
“It’s a clear and powerful signal that some individuals are at a greater risk,” Penedo said.
Men and women showed slightly different patterns. Men who were never married were about 70% more likely to develop cancer than married men, while women who never married were about 85% more likely to develop cancer than women who were or had been married.
This represents a small but noteworthy reversal of a broader trend: Men often benefit more from marriage than women in terms of health and social factors. In this case, women appeared to benefit slightly more from marriage than men.
The strongest associations between marriage and cancer were seen for cancers related to infection, smoking or alcohol use, and, for women, cancers related to reproduction, such as ovarian and endometrial cancer.
The researchers found weaker associations for cancers with robust screening programs, including breast, thyroid and prostate cancers.
They also observed patterns across race and marital status. Black men who were never married had the highest overall cancer rates. However, married Black men had lower cancer rates than married White men, indicating a strong protective association with marriage in that group.
The study has limitations. People who smoke less, drink less, take better care of themselves and are more socially integrated may also be more likely to get married.
Still, the researchers found that associations between marriage and cancer were stronger in adults older than 50, suggesting that as people age and accumulate cancer risk exposures, the benefits associated with marriage may become more pronounced.
The study also excluded individuals who are unmarried but in committed partnerships. That group is likely small relative to the size of the dataset, Pinheiro said, but worth exploring in future research.
Future studies could further subdivide the married category into married, divorced and widowed individuals and follow people over decades to better understand how marital transitions affect cancer risk.
Overall, getting married does not magically prevent cancer, both authors stressed.
“But the association between marriage status and cancer risk is an interesting, new observation that deserves more research,” Pinheiro said.
NewsMakers
Social support, sleep, pain management linked to mental health in later life
Older people who are socially connected, physically healthy, and spiritually engaged are significantly more likely to experience complete mental health.
Older people who are socially connected, physically healthy, and spiritually engaged are significantly more likely to experience complete mental health.
This is according to a new study, “Flourishing older Canadians: What characteristics are associated with complete mental health?”, that was published in PLOS One.
Using data from 2,024 respondents in Statistics Canada’s 2022 Mental Health and Access to Care Survey (MHACS), researchers examined factors associated with both the absence of psychiatric disorder (APD) and complete mental health (CMH), a broader measure that combines freedom from mental illness with high emotional, psychological, and social well-being.
“Our findings shift the conversation away from mental illness alone and toward understanding what helps older adults truly flourish,” said first author Daniyal Rahim, PhD Candidate, Ontario Institute for Studies in Education, University of Toronto. “Complete mental health reflects not just the absence of disorders, but the presence of meaning, satisfaction, and strong social connections.”
The study found that older adults were more likely to experience APD and CMH if they were married or in a common-law relationship, had strong social support, rated their physical health as fair or better, and reported no chronic pain, sleep problems, or limitations in daily activities. Social support emerged as one of the strongest predictors, more than doubling the odds of achieving complete mental health.
“Social relationships appear to be a cornerstone of mental well-being in later life,” said coauthor Shannon Halls, Research Coordinator, Institute for Life Course & Aging, University of Toronto. “Having people to rely on during stressful times may buffer against psychological distress and promote resilience, happiness, and a sense of purpose.”
Spirituality was also strongly associated with mental well-being. Older adults who reported that religion or spirituality was important in their daily lives had significantly higher odds of both APD and CMH.
“Spiritual beliefs may help older adults cope with adversity by providing meaning, hope, and a sense of community,” said co-author Ying Jiang, a senior epidemiologist in the Applied Research Division, Centre for Surveillance and Applied Research, Public Health Agency of Canada. “These factors can be particularly relevant during periods of declining health or life transitions.”
Physical health factors played a critical role. Freedom from chronic pain, sleep problems, and limitations in instrumental activities of daily living was consistently associated with better mental health outcomes. Conversely, living in a large urban center was linked to lower odds of complete mental health compared to rural living.
“These findings underscore that mental health in aging is shaped by a complex interplay of social, physical, and environmental factors,” said senior author Esme Fuller-Thomson, Director, Institute for Life Course & Aging, University of Toronto, Factor-Inwentash Faculty of Social Work, University of Toronto. “Public health strategies that strengthen social support, address pain and sleep problems, and promote meaningful engagement could substantially improve well-being among older adults.”
The authors emphasize that many of the identified factors are modifiable, suggesting opportunities for targeted interventions, including social programming, pain management, sleep treatment, and community-based supports to help more older Canadians achieve complete mental health.
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