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How to Lower Cholesterol Levels



how to lower cholesterol levels

Last Updated on March 28, 2023 by Nurse Vicky

How to Lower Cholesterol Levels

A higher total cholesterol level is associated with an increased risk of cardiovascular disease and stroke. You may, however, reduce the amount of cholesterol in your blood and enhance the general health of your heart by doing a number of different things.

This article will address some of the most effective methods for lowering cholesterol levels, such as making changes to one’s lifestyle, such as food and exercise, as well as using the medicine.

Alterations to One’s Way of Life


Alterations to your way of life are among the most effective measures you can take to reduce the amount of cholesterol in your blood.

Among these modifications are:

  • Quitting smoking
  • Keeping an eye on the amount of alcohol consumed
  • Dropping some pounds
  • Managing stress
  • Getting an adequate amount of sleep

Bringing down cholesterol levels is one of the many health benefits associated with quitting smoking. The inner lining of your blood vessels can be harmed by smoking, which can lead to the accumulation of plaque and an increase in cholesterol levels.

Reducing the amount of alcohol you drink can also assist in bringing down your cholesterol levels. Consuming an excessive amount of alcohol can boost your levels of LDL, sometimes known as “bad” cholesterol, and can also increase your chance of developing heart disease. Getting rid of excess fat might also assist in bringing cholesterol levels down.

A higher BMI is associated with a higher level of the “bad” LDL cholesterol and a lower level of the “good” HDL cholesterol. Keeping your stress under control can also assist in bringing down your cholesterol levels.

An increase in LDL cholesterol and a decrease in HDL cholesterol are both potential outcomes of chronic stress.  getting enough amount of sleep every night is critical to preserving good cholesterol levels.

Persons who receive less than six hours of sleep per night are more likely to have higher cholesterol levels than people who get more than six hours of sleep per night, according to studies. People whose cholesterol levels are greater are also more likely to obtain less than six hours of sleep per night

Nutrition and Physical Activity


Diet and exercise are two additional key ways to bring your cholesterol levels down to a healthier level. Your cholesterol levels can be lowered by eating a diet that is heavy in healthy foods such as fruits, vegetables, whole grains, and lean proteins.

Consuming foods that are high in fiber, including oatmeal and almonds, can also help reduce the amount of cholesterol in your body. In addition to being essential for maintaining good cholesterol levels, exercise is also very vital.

Participating in physical activity on a consistent basis can help you raise your HDL (the “good” cholesterol) levels while simultaneously lowering your LDL (the “bad” cholesterol) levels. Aim for at least five days per week of exercise of moderate intensity, such as brisk walking, cycling, or swimming, for a total of at least thirty minutes each day.


Medications and Treatments


Alterations to one’s diet, amount of physical activity, and way of life may not always be sufficient to bring cholesterol levels down. In such circumstances, it is possible that medicine is required.

Statins, bile acid sequestrants, and niacin are just a few of the medications that can help lower cholesterol levels.

Statins are the medications that doctors most frequently recommend to treat high cholesterol. They achieve their effects by inhibiting an enzyme in the liver that is responsible for cholesterol production.

Bile acid sequestrants are another sort of drug that can be used to bring cholesterol levels down to where they need to be.

They accomplish this by affixing themselves to bile acids in the digestive tract, so obstructing their absorption into the bloodstream.

Niacin, a kind of vitamin B3, has been shown to be effective in reducing cholesterol levels in some people. The synthesis of HDL cholesterol, also known as “good” cholesterol, is increased while the production of LDL cholesterol, also known as “bad” cholesterol, is decreased.



What are the potential dangers that come with having high cholesterol levels?


A higher total cholesterol level is associated with an increased risk of cardiovascular disease and stroke.


What sorts of modifications in lifestyle might be beneficial in bringing down one’s cholesterol levels?


Giving up smoking and alcohol, losing weight, learning how to better manage stress, and increasing the amount of sleep you get are all things that can help lower cholesterol levels.


How may a change in diet and increased physical activity help lower cholesterol levels?


It is possible to raise HDL (good) cholesterol levels and lower LDL (bad) cholesterol levels by following a healthy lifestyle that includes regular exercise and consuming a diet rich in fruits, vegetables, whole grains, and lean proteins.

In order to get cholesterol levels down, what are some frequent drugs that are used?


Niacin, statins, and bile acid sequestrants are all examples of common drugs that can be used to bring cholesterol levels down.


Are there any potential negative outcomes associated with using medicine to decrease cholesterol?


Pain and weakening in the muscles are two of the potential adverse effects that may be caused by cholesterol-lowering medicine.

Before beginning treatment with any medication, it is crucial to have a conversation with your healthcare practitioner about any potential adverse effects that may be associated with the medication.


Is it possible to bring down high cholesterol levels?


Alterations to one’s lifestyle, including food and exercise, together with the possible addition of medication, can, in fact, bring down high cholesterol levels.


Is it possible for cholesterol levels to be lowered using natural methods?


The answer is yes; cholesterol levels can be lowered naturally by making adjustments to one’s lifestyle, food, and exercise routine. On the other hand, medication may be required in certain circumstances in order to effectively lower cholesterol levels.

It is essential to make notice of the fact that in addition to the aforementioned techniques, it has been demonstrated that particular meals and supplements have the ability to lower cholesterol levels.

It has been demonstrated that consuming foods rich in omega-3 fatty acids, such as salmon and other types of fatty fish, can reduce triglyceride levels while simultaneously raising HDL, or “good,” cholesterol levels.

It has also been discovered that foods abundant in plant-based substances, such as soy protein, almonds, and avocado, can lower the levels of cholesterol in the body.

There is some evidence that taking some dietary supplements, such as red yeast rice and plant-based substances like policosanol can also help reduce cholesterol levels in the body.

It is essential to have routine checkups with a healthcare provider in order to monitor cholesterol levels and discuss any necessary changes to your lifestyle, diet, or medication regimen.

It is also important to keep in mind that genetics can play a role in cholesterol levels; therefore, it is essential to keep in mind that genetics can play a role in cholesterol levels.

Because some supplements may interact with other medications or have other possible hazards, it is vital to note that it is recommended to talk with a healthcare expert before making any significant changes to your diet or beginning any new supplements.

This is crucial to keep in mind.  having excessive levels of cholesterol can be a serious threat to one’s health. Changes in lifestyle, including diet and exercise, as well as pharmacological interventions, may be essential in order to achieve the desired reduction in cholesterol levels.

You may lower your risk of heart disease and stroke, improve your cholesterol levels, and improve your overall health by working with a trained medical practitioner and making adjustments to the way you live your life.



A higher total cholesterol level is associated with an increased risk of cardiovascular disease and stroke. You may, however, reduce the amount of cholesterol in your blood and enhance the general health of your heart by doing a number of different things.

Making adjustments to your lifestyle, such as giving up smoking and learning how to better manage stress, eating a nutritious diet, and engaging in regular physical activity are some of the most effective strategies to reduce the amount of cholesterol in your blood.

Niacin is another option for bringing cholesterol levels down, along with statins and bile acid as possible sequestrants. Statins and bile acids are also good options.




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I Regret My Laser Eye Surgery for My Wedding—Here’s What I Wish I Knew



regret my laser eye surgery for my wedding

I Regret My Laser Eye Surgery for My Wedding—Here’s What I Wish I Knew

Laser eye surgery is often touted as a miracle solution for those tired of glasses and contact lenses. But what happens when this seemingly perfect procedure goes wrong? This is the story of Erin Orchard, who underwent laser eye surgery to make her wedding day perfect, only to face unexpected and prolonged consequences. Her journey underscores the importance of informed consent and thorough communication in healthcare.

Deciding on Laser Eye Surgery

In 2019, at the age of 31, Erin Orchard decided to undergo eye surgery. The reasoning behind this decision was deeply personal. She was engaged and struggling with contact lenses for her upcoming wedding, just a few months away. While it may seem like a minor inconvenience, it was significant to her at the time.

Recommendations and Evaluation

Erin’s mother and several friends had undergone laser eye surgery and recommended it. The allure of being free from glasses or contacts on her wedding day, especially given her active lifestyle and frequent gym visits, was compelling.

She made an appointment to see if she was a candidate for the surgery. After a thorough evaluation, she was confirmed as a perfect candidate. Erin spent roughly a month weighing the pros and cons before deciding to proceed.

The Assurance of Safety

The surgeon assured Erin that the procedure was extremely safe, calling it one of the safest surgeries in the world. He spent considerable time convincing her of its safety, which was crucial as she was quite anxious.

Potential Risks Mentioned

The surgeon highlighted that he had treated professional athletes who quickly returned to their sports after surgery. He mentioned potential downsides, like mild dry eye and the possibility of needing glasses again in the future. However, the risk of corneal neuralgia was not discussed, nor was it included on the consent form.

The Day of the Surgery

On the day of the surgery, Erin was very anxious. The thought of something going inside her eye was daunting. Her incredibly supportive partner accompanied her.

Change of Procedure

Before the surgery, the medical team gave her Valium to help calm her nerves. Initially, Erin was scheduled for LASIK (Laser-Assisted In Situ Keratomileusis), but due to her anxiety, they switched to PRK (Photorefractive Keratectomy) because she couldn’t keep the suction cup for LASIK steady.

Post-Surgery Challenges

Reflecting on that day, Erin wishes the medical team had recognized her anxiety and allowed her more time to reconsider. If they had, she might have opted out of the surgery. Informed consent is something she now strongly advocates for, especially after her experience.

Immediate Pain and Discomfort

After the surgery, which lasted about 15 minutes, Erin went home to rest. The next day, she began feeling significant pain and discomfort. At a follow-up appointment, she was told that the pain was normal and part of the immediate recovery phase. They assured her she would be fine to return to work by Monday. However, the pain worsened over the week and lasted for months.

Long-Term Consequences

Erin developed extreme light sensitivity, making it difficult to go outside or look at screens. This condition persisted for several months. She was constantly in pain. During this time, she and her partner had to block out light from their home, and Erin wore dark sunglasses even indoors.

Struggles with Light Sensitivity

The light sensitivity eventually improved, but the pain did not. Erin took a month off work as she struggled to function normally. She reached out to the clinic multiple times, but their responses did little to alleviate her distress.

Chronic Pain Management

Erin was prescribed a lot of pain medication, and her GP and other specialists worked hard to help her manage the pain. Despite their efforts, she still experiences pain daily, even five years later. Some days are more manageable than others, but the unpredictability of the pain can make life challenging.

Considering Legal Action

Erin considered legal action but decided against it due to the potential costs. Her interactions with the surgeon’s team were uncomfortable, and she eventually cut off contact, requesting that any necessary information be communicated through her GP.

Filing a Formal Complaint

She filed a formal complaint with the health department, which was still being investigated when the surgeon unfortunately passed away from COVID-19. This added a twist to her story, but the investigation led to changes in the clinic’s policies regarding patient information on the risks of corneal neuralgia.

Reflections and Advocacy

Overall, Erin’s journey has been a roller coaster. She no longer shares this story often, partly because of the surgeon’s passing. However, she feels it’s important for others to be fully informed before undergoing such procedures. Her experience highlights the need for thorough communication and informed consent in healthcare.

Erin’s Current Life

Erin Orchard is a 36-year-old student from Sydney, Australia, currently studying for her Master of Occupational Therapy. Alongside her studies, she is deeply involved in animal welfare as the Cat Coordinator at Maggie’s Rescue. She also provides pet-sitting services for dogs and cats in her local area.


Erin’s experience serves as a cautionary tale for anyone considering laser eye surgery. While the promise of perfect vision without glasses or contacts is tempting, it’s crucial to understand all potential risks and to advocate for thorough informed consent. Her story reminds us of the importance of being fully aware of the possible consequences before making significant medical decisions.


1. What are the common risks of laser eye surgery?

Laser eye surgery can have several risks, including dry eyes, glare, halos, under-corrections, over-corrections, and in rare cases, more severe complications like corneal neuralgia.

2. What is corneal neuralgia?

Corneal neuralgia is a condition where the nerves in the cornea are damaged, causing chronic pain. This risk was not discussed with Erin before her surgery.

3. What is the difference between LASIK and PRK?

LASIK involves creating a flap in the cornea, while PRK removes the outer layer of the cornea entirely. PRK has a longer recovery time but is often recommended for patients with thinner corneas.

4. How long does recovery from laser eye surgery typically take?

Recovery time can vary, but most people return to normal activities within a few days to a week. However, full visual stabilization can take several months.

5. What should patients ask their surgeons before laser eye surgery?

Patients should ask about all potential risks, the surgeon’s experience, alternative treatments, and the detailed recovery process. It’s essential to ensure all concerns are addressed before proceeding.


Source Article

This rewritten article aims to provide comprehensive information, incorporating relevant keywords to enhance SEO compatibility and improve ranking on search engines.


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Study Shows Teenagers Can Pass Mental Health Disorders to Each Other



mental disorders spread between teenagers

Study Shows Teenagers Can Pass Mental Health Disorders to Each Other

A groundbreaking study published in the journal JAMA Psychiatry reveals that mental disorders can spread among teenagers through their social networks. The research, conducted by a team from the University of Helsinki, highlights a significant association between having friends with mental disorders and the likelihood of developing similar conditions.

The Study and Its Findings

Research Background

The study analyzed data from over 710,000 Finnish students across 860 high schools. The primary objective was to determine if there was a correlation between having friends diagnosed with mental disorders and the risk of developing such disorders.

Key Findings

  • Initial Diagnosis and Follow-Up: By the ninth grade, about 47,000 students had been diagnosed with some form of mental disorder. During a follow-up period, an additional 167,000 students (25% of the total) received a diagnosis.
  • Risk Factors: The presence of more than one diagnosed classmate increased the overall risk of developing a mental disorder by 5%. Notably, the risk surged to 9% with one diagnosed classmate and 18% with multiple diagnosed classmates during the first year of follow-up.
  • Disorder Types: The most significant risks were associated with mood disorders, anxiety disorders, and eating disorders.

Implications of the Findings

The researchers concluded that mental disorders might be transmitted within adolescent peer networks. This discovery underscores the importance of considering peer influences in mental health interventions.

Mechanisms of Transmission

Normalization of Mental Disorders

One proposed mechanism is the normalization of mental health issues within peer groups. Increased awareness and acceptance of mental health diagnoses can lead to a higher likelihood of seeking help and receiving a diagnosis.

Interpersonal Contagion

For certain disorders, such as depression, the study suggests the possibility of direct interpersonal contagion. Peer influence is particularly significant among teenagers, making them vulnerable to conditions like eating disorders through social interactions.

Societal and Cultural Influences

Michaela James, a mental health researcher at Swansea University, emphasizes that the rise in mental health diagnoses is not solely due to peer influence. She points to broader societal and cultural issues, such as declining physical health, unhealthy eating habits, and increased emotional and behavioral difficulties among young people.

Broader Context and Future Directions

The Role of the Pandemic

James highlights that the COVID-19 pandemic and its restrictions may have exacerbated mental health issues. The study’s findings suggest that pre-existing, undiagnosed disorders might become more apparent in social networks, rather than mental health issues spreading like a contagion.

Need for Comprehensive Interventions

The researchers advocate for prevention and intervention measures that consider peer influences on mental health. They stress the importance of addressing physical skills, promoting confidence and autonomy in physical activities, and enhancing overall well-being and socialization.

Further Research

While the study establishes a clear association, the exact mechanisms driving this phenomenon remain unclear. Further research is needed to explore how and why mental disorders spread within social networks and to develop effective interventions.


The study from the University of Helsinki provides crucial insights into the spread of mental disorders among teenagers. Understanding the role of peer networks in mental health can inform more effective prevention and intervention strategies, ultimately reducing the burden of mental disorders in society.


1. How do mental disorders spread among teenagers?

Mental disorders can spread through social networks among teenagers. This may occur through normalization of mental health issues, direct interpersonal contagion, or broader societal and cultural influences.

2. What types of mental disorders are most likely to spread among teens?

The study found that mood disorders, anxiety disorders, and eating disorders were most likely to spread among teens through their social networks.

3. What role does the COVID-19 pandemic play in the spread of mental disorders among teenagers?

The pandemic and its accompanying restrictions may have exacerbated mental health issues among teenagers, making pre-existing, undiagnosed disorders more apparent within social networks.

4. What can be done to prevent the spread of mental disorders among teenagers?

Effective prevention and intervention measures should consider peer influences on mental health. Promoting physical activities, confidence, autonomy, and overall well-being are crucial.

5. What further research is needed to understand the spread of mental disorders among teenagers?

Further research is required to clarify the mechanisms that explain the association between peer networks and mental health disorders and to develop targeted interventions.


  • University of Helsinki Study on Mental Disorders and Peer Influence
  • Journal of the American Medical Association (JAMA) Psychiatry
  • Michaela James’ comments on mental health trends
  • Newsweek article on the impact of societal changes on mental health

News Source: Newsweek Article on Mental Disorders in Teenagers

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How Often Do I Need to Get the Yellow Fever Vaccine?



need to get the yellow fever vaccine

How Often Do I Need to Get the Yellow Fever Vaccine?

Yellow fever is a serious viral infection spread by mosquitoes in tropical and subtropical regions. If you’re planning to travel to areas where yellow fever is prevalent, it’s crucial to understand the vaccination requirements and schedules.

In this comprehensive guide, we will explore how often you need to get the yellow fever vaccine, what the vaccine entails, and other essential information to keep you safe and informed.

Understanding Yellow Fever

Yellow fever is caused by a virus transmitted by the Aedes and Haemagogus species of mosquitoes. Symptoms can range from mild fever and headache to severe liver disease with bleeding and jaundice. The yellow fever vaccine is highly effective in preventing this disease.

What Is the Yellow Fever Vaccine?

The yellow fever vaccine is a live-attenuated vaccine, which means it contains a weakened form of the virus that stimulates the immune system to build protection without causing the disease.

Why Is the Vaccine Important?

The yellow fever vaccine is essential for preventing infection in areas where the virus is endemic. Many countries require proof of vaccination for travelers arriving from regions with yellow fever.

Vaccination Schedule

Initial Dose

The initial dose of the yellow fever vaccine is typically given at least 10 days before travel to an endemic area. This single dose provides lifelong protection for most individuals.

Booster Dose

Historically, a booster dose was recommended every 10 years for those at continued risk. However, recent studies have shown that a single dose of the vaccine provides lifelong immunity for most people.

Exceptions Requiring Boosters

  • Children vaccinated before age 2: They may need a booster dose if they continue to live or travel to endemic areas.
  • Pregnant women: Vaccination during pregnancy is generally avoided unless the risk of yellow fever is high. In such cases, the woman might need a booster dose later.
  • Individuals with weakened immune systems: Those with conditions that suppress the immune system might require additional doses.

Who Should Get Vaccinated?

Travelers to Endemic Areas

Anyone traveling to or living in areas where yellow fever is endemic should receive the vaccine.

Lab Workers

Individuals who work with the yellow fever virus in laboratories should be vaccinated.


  • Infants under 9 months: Not routinely recommended due to the risk of serious adverse reactions.
  • People with severe egg allergies: The vaccine is cultured in eggs and may cause reactions.
  • Individuals with weakened immune systems: This includes those undergoing chemotherapy or with conditions like HIV.

Side Effects and Safety

Common Side Effects

  • Fever
  • Headache
  • Muscle aches
  • Soreness at the injection site

Rare but Serious Side Effects

  • Severe allergic reactions (anaphylaxis)
  • Neurological conditions like encephalitis
  • Organ system failure (yellow fever vaccine-associated viscerotropic disease)

Proof of Vaccination

International Certificate of Vaccination or Prophylaxis (ICVP)

This is an official document that proves you have been vaccinated against yellow fever. It’s required for entry into some countries and should be carried with you when traveling.

Vaccination Documentation

Ensure your vaccination records are up to date and include the date of vaccination and the administering healthcare provider’s information.

Frequently Asked Questions

1. How Long Before Travel Should I Get Vaccinated?

You should get vaccinated at least 10 days before your trip. This allows enough time for the vaccine to provide protection.

2. Is One Dose Enough for Life?

For most people, a single dose provides lifelong immunity. However, certain individuals may require booster doses.

3. Can I Get the Vaccine If I Am Pregnant?

Pregnant women should avoid the vaccine unless the risk of yellow fever is high. Consult with your healthcare provider for personalized advice.

4. What Should I Do If I Lose My Vaccination Certificate?

If you lose your ICVP, contact the healthcare provider or clinic where you received the vaccine for a replacement.

5. Are There Any Travel Restrictions Related to Yellow Fever?

Yes, many countries require proof of vaccination for travelers coming from areas with yellow fever. Check the specific requirements of your destination.

6. What If I Have a Severe Allergy to Eggs?

If you have a severe egg allergy, you should not receive the yellow fever vaccine. Consult with your healthcare provider for alternative options.

7. Can Children Receive the Yellow Fever Vaccine?

Children aged 9 months and older can receive the vaccine. Those under 9 months should not be vaccinated unless they are traveling to high-risk areas.

8. Can I Get Yellow Fever from the Vaccine?

No, the vaccine contains a live-attenuated virus that is not capable of causing the disease in healthy individuals.

9. What Should I Do If I Experience Side Effects?

If you experience mild side effects, such as fever or soreness, they should resolve on their own. For severe reactions, seek medical attention immediately.

10. Are There Alternative Vaccines Available?

Currently, there is no alternative to the yellow fever vaccine. Preventative measures include avoiding mosquito bites through the use of repellents and protective clothing.

11. How Does Yellow Fever Compare to Other Mosquito-Borne Diseases?

Yellow fever is more severe than diseases like dengue or Zika, with higher fatality rates and the potential for serious complications.

12. Can I Travel Without the Vaccine?

Traveling without the vaccine to endemic areas is not recommended and may be restricted by certain countries. Always check the vaccination requirements for your destination.

13. Is the Vaccine Covered by Insurance?

Many insurance plans cover the cost of the yellow fever vaccine. Check with your provider for details.

14. Can I Receive Other Vaccines at the Same Time?

Yes, the yellow fever vaccine can be administered simultaneously with other vaccines, but always consult with your healthcare provider for the best schedule.


Getting vaccinated against yellow fever is a crucial step in protecting yourself from a potentially deadly disease, especially if you are traveling to areas where the virus is endemic. While a single dose of the vaccine provides lifelong protection for most people, certain individuals may need booster doses under specific circumstances.

Always consult with your healthcare provider to ensure you are up to date with your vaccinations and understand the requirements for your travel destinations.

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