High cholesterol: 'Monounsaturated fats help protect your heart' - foods to include

The American Heart Association (AHA) says oils that contain monounsaturated fats are typically liquid at room temperature but start to turn solid when chilled. The AHA notes olive oil is an example of a type of oil that contains monounsaturated fats. It explains: "Monounsaturated fats can help reduce bad cholesterol levels in your blood which can lower your risk of heart disease and stroke."

The Mayo Clinic says monounsaturated fatty acids are a healthy type of fat.

It says replacing less healthy fats, such as saturated fats and trans fats, with unsaturated fats, may offer health benefits.

The NHS says: "Too much fat in your diet, especially saturated fats, can raise your cholesterol, which increases the risk of heart disease.

"Current UK government guidelines advise cutting down on all fats and replacing saturated fat with some unsaturated fat."

GETTY olive oil

The health body says a small amount of fat is an essential part of a healthy, balanced diet. Fat is a source of essential fatty acids, which the body cannot make itself.

It says fat helps the body absorb vitamin A, vitamin D and vitamin E. These vitamins are fat-soluble, which means they can only be absorbed with the help of fats.

The NHS states: "Any fat that's not used by your body's cells or turned into energy is converted into body fat. Likewise, unused carbohydrates and proteins are also converted into body fat.

"All types of fat are high in energy. A gram of fat, whether it's saturated or unsaturated, provides 9kcal (37kJ) of energy compared with 4kcal (17kJ) for carbohydrate and protein."

The NHS says as part of a healthy diet, you should try to cut down on foods and drinks that are high in saturated fats and trans fats and replace some of them with unsaturated fats.

It explains that most people in the UK eat too much saturated fats. The Government recommends that:

• Men should not eat more than 30g of saturated fat a day
• Women should not eat more than 20g of saturated fat a day
• Children should have less.

The NHS outlines a number of other lifestyle changes you may be able to make to lower your cholesterol.

A key one is to cut down on alcohol. You should try to avoid drinking more than 14 units of alcohol a week, and avoid binge drinking. You can ask your GP for help if you are struggling to cut down.

You might need medicine to lower your cholesterol if your cholesterol level has not gone down after changing your diet and lifestyle.

You may also need medicine if you're at a high risk of having a heart attack or stroke, according to the NHS.

© GETTY NUTS

If you're aged 40 to 74, you can get your cholesterol checked as part of an NHS Health Check.

The British Heart Foundation (BHF) recommends all adults have a cholesterol check at any age, even if they feel completely well. It should be repeated every five years - or more often if the test was abnormal.

The cholesterol blood test measures your levels of total cholesterol, LDL cholesterol, HDL cholesterol, and your total cholesterol to HDL ratio.

Your total cholesterol should be 5mmol/L or less for healthy adults or 4mmol/L or less for those at high risk.

Reference: Daily Express:  Harriet Whitehead

Arthritis: How to improve synovial fluid to ease pain and promote healthier joints

Each joint in the body is surrounded by soft tissue called the synovial membrane, which produces fluid enabling the bones to move past one another fairly smoothly. According to the informative charity Arthritis Foundation, a key way to improve synovial fluid is to exercise. By getting the heart pumping, blood circulation is improved around the body, including the joints.

Exercise enables the synovial fluid to be exposed to a steady supply of oxygen and nutrients.

Research also indicates that moving the body activates genes associated with rebuilding cartilage.

And movement also contributes to strengthening the muscles, ligaments, and tendons surrounding the joint.

Exercising safely with osteoarthritis

Another leading charity, Versus Arthritis, pointed out that adults should aim for at least 150 minutes of physical activity daily.

 Getty Arthritis: Are you in pain?

Slight discomfort whilst exercising and some soreness in the muscles afterwards is completely normal, especially if you've not exercised in a while.

However, experiencing significant pain during exercise or thereafter is a warning sign that you have overdone it.

Any hot and swollen joints are best treated with an ice pack or a bag of frozen peas.

The charity elaborated: "Put this on the affected joint for around 15-20 minutes at a time."

If you feel better the next day, Versus Arthritis encourages you to "start again, but slowly".

Should the pain last much longer, or there is a sudden onset of pain once you start exercising again, you could have an injury.

"If the symptoms of pain, heat and swelling continue for more than a few days you should contact your GP or healthcare team," the charity added.

To help reduce the risk of injury, incorporate five to 10-minute warm-ups and cool-downs into your exercise regime.

© Express Rheumatoid arthritis is different from osteoarthritis

The benefits of exercise:

• Improve your muscle strength which keeps your joints strong and well-supported
• Reduce stiffness in your joints
• Help your balance
• Improve energy levels and feelings of tiredness
• Help you manage your weight
• Boost your mood.

One of the most effective activities to try is swimming, which can help keep you fit while being easy on the joints.

Brisk walking can also be beneficial, as is cycling, which can be done in a spinning class.

Jogging, however, can be challenging for the joints if you do not try strengthening exercises before starting.

© Express Exercise is also key in extending longevity

Strengthening exercises can be performed in pilates or tai chi.

There are specific strengthening exercises you can try for different areas for the body.

For targeted strengthening exercises for the knees, hip, or the elbows, visit Versus Arthritis.

If you are unsure whether you have arthritis or not, do seek the support of your doctor. 

Reference: Daily Express: Chanel Georgina

DWP: PIP explained and the 19 health conditions that could get you £156 extra a week

If you are struggling with a health condition that makes it difficult to work, then you could be eligible for an extra £156 a week. Certain conditions or disabilities could mean you qualify for the additional cash through the Government's Personal Independence Payment (PIP).

Joseph Raynor/ Nottingham Post 19 health conditions that could make Nottingham residents eligible for PIP

PIP is administered by the Department for Work and Pensions and is available to those who have specific health conditions or disabilities. While people are often put off claiming PIP as they don’t think their condition will qualify, there are actually 19 conditions, disorders and diseases which claimants are currently receiving monthly support payments for and if a claimant were to receive the largest possible amount available, they could get over £156 a week.

The DWP has recently raised the payment rates for various benefit payments, including the state pension and its disability payments, reported the Express. Among the disability payments which were affected were PIP, Attendance Allowance, Employment and Support Allowance, and Child Disability Living Allowance.

The increase matched the Consumer Price Index (CPI) rate of inflation from last year, which means payments went up by 3.1 percent. Claimants of PIP - which is paid at a higher and lower weekly rate across its two available components - saw a rise to their payments.

For the daily living component of the disability benefit, the lower weekly rate was raised to £61.85 and the higher rate went up to £94.40. In comparison, PIP’s mobility component saw an increase to £24.45 for the lower rate and £64.50 for the higher rate.

If someone were to be in receipt of the higher weekly rates of both components, a PIP claimant would receive £156.90. However, how much someone gets from PIP is dependant on the “severity” of their health condition or disability.

The 19 health conditions which qualify for PIP

• Diseases of the liver, gallbladder and biliary tract
• Malignant disease
• Skin disease
• Infectious disease
• Cardiovascular disease
• Gastrointestinal disease
• Haematological disease
• Respiratory disease
• Diseases of the immune system
• Musculoskeletal disease
• Autoimmune disease
• Genitourinary disease
• Endocrine disease
• Metabolic disease
• Neurological disease
• Visual disease
• Psychiatric disorders
• Multisystem and extremes of age
• Hearing disorders

The UK Government has made a conscious effort to advertise its various disability benefit payments, including PIP. Chloe Smith, the Minister for Disabled People, Health and Work, outlined the importance of people applying for support if they have a qualifying health condition.

Ms Smith said: “Living with a long-term illness or disability can have a profound effect on daily life, both for those with a diagnosis and those who care for them. So it’s vitally important you are receiving all the help you are entitled to. Millions of people already receive this support and I would urge anyone who thinks they may be eligible for extra financial help to check online.”

If you think you may be eligible for PIP, visit the local DWP for more information or call the PIP helpline at 0800 121 4433. Those who apply for PIP will need to share personal details about how their health condition affects them on a regular basis. Once having successfully received PIP, claimants must update the DWP if their health condition worsens or gets better as that could affect how much they get. 

Reference: Nottinghampshire Live: Karen Antcliff

B12 deficiency: BMJ warns low B12 can cause 'permanent neurologic damage' - five signs

Vitamin B12 performs many important functions on the body, such as keeping the nervous system healthy. Stripped of B12, the body starts to malfunction in ways that can be surprising and shocking. According to the BMJ, "earlier manifestations are generally subtle or asymptomatic".

However, "severe deficiency can cause permanent neurologic damage", warns the health body.

A host of symptoms can indicate a lack of vitamin B12 is causing neurological problems.

According to the NHS, these include:

• Vision problems
• Memory loss
• Pins and needles (paraesthesia)
• Loss of physical co-ordination (ataxia), which can affect your whole body and cause difficulty speaking or walking
• Damage to parts of the nervous system (peripheral neuropathy), particularly in the legs.

"If neurological problems do develop, they may be irreversible," warns the health body.

© Getty Images Permanent neurologic symptoms include vision problems and pins and needles

Other symptoms of a B12 deficiency include extreme fatigue, feeling weak and depression.

What causes low B12?

Strictly adhering to a restrictive diet can put some people at a greater risk of B12 deficiency.

According to Holland and Barrett, vitamin B12 is only naturally found in animal products such as meat and dairy, so vegans and vegetarians are at risk of low intakes.

"Older people and others who don't produce enough stomach acid to absorb B12 properly, may also be at risk of deficiency," warns the health body.

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How to respond

You should see a GP if you think you may have a vitamin B12 deficiency, advises the NHS.

The health body explains: "These conditions can often be diagnosed based on your symptoms and the results of a blood test."

It's important for vitamin B12 to be diagnosed and treated as soon as possible.

As we pointed out earlier, although many of the symptoms improve with treatment, some problems caused by the condition can be irreversible.

How to treat B12 deficiency

The treatment for vitamin B12 deficiency depends on what's causing the condition.

Most people can be easily treated with injections or tablets to replace the missing vitamins.

Vitamin B12 deficiency anaemia (low red blood cell count) is usually treated with injections of vitamin B12.

There are two types of vitamin B12 injections:

• Hydroxocobalamin
• Cyanocobalamin.

© Getty Images Strictly following a vegetarian diet increases your risk

If your vitamin B12 deficiency is caused by a lack of the vitamin in your diet, you may be prescribed vitamin B12 tablets to take every day between meals.

People who find it difficult to get enough vitamin B12 in their diets, such as those following a vegan diet, may need vitamin B12 tablets for life.

The NHS adds: "Although it's less common, people with vitamin B12 deficiency caused by a prolonged poor diet may be advised to stop taking the tablets once their vitamin B12 levels have returned to normal and their diet has improved."  

Good sources of vitamin B12 include:

• Meat
• Salmon and cod
• Milk and other dairy products
• Eggs.

Reference: Daily Express: Adam Chapman