Medical Science and Technology

Health benefits of sugar free ice cream

Health benefits of sugar free ice cream

sugar free ice cream


In the contemporary mosaic of health-conscious living, the delectable allure of sugar-free ice cream has ascended to a prominent position, weaving together the threads of pleasure and wellness. This comprehensive exploration endeavors to unfurl the layers of health benefits intricately associated with sugar-free ice cream, providing a profound and illuminating journey into why it has evolved into the dessert of choice for those desiring a seamless blend of decadence and health consciousness.

Nutritional Advantages of sugar free ice cream:

Lower Calorie Content As the pendulum swings toward mindful dessert consumption, sugar-free ice cream emerges as a tantalizing compromise, beckoning with the promise of luscious satisfaction and a significantly reduced calorie count compared to its traditional counterpart. For individuals meticulously curating their dietary choices, this frozen indulgence becomes an attractive and guilt-free option, aligning seamlessly with the pursuit of a healthier lifestyle that doesn’t compromise on flavor.

Reduced Sugar Intake In the intricate choreography of dietary choices, sugar-free ice cream takes center stage for those managing diabetes or vigilantly monitoring sugar intake. By substantially minimizing or altogether eliminating added sugars, this frozen delight assumes the role of a culinary ally for individuals looking to relish the sweet nuances of ice cream without subjecting their blood sugar levels to the tumultuous peaks and valleys associated with traditional alternatives.

Weight Management In the labyrinth of weight management, sugar-free ice cream stands as a beacon of sensibility. With its lower calorie and sugar content, it offers a delectable solution for individuals conscientiously striving to attain or sustain a healthy weight. This makes it an invaluable addition to the repertoire of choices available for those sculpting their dietary landscape with an eye on both flavor and fitness—a harmonious marriage of indulgence and nutritional prudence.

Sugar free ice cream for diabetes Management:

Impact on Blood Sugar Levels Within the nuanced realm of diabetes management, the traditional sugar-laden ice cream often poses a formidable challenge. Sugar-free ice cream, however, emerges as a sweet oasis, allowing individuals to savor the joy of dessert without the undesirable aftermath of spiking blood glucose levels—a testament to its thoughtful formulation catering to the health needs of a diverse consumer base.

Glycemic Index Considerations Delving into the nuanced consideration of the glycemic index becomes imperative for those navigating the tightrope of diabetes. Sugar-free ice cream, often crafted with sugar substitutes boasting a lower glycemic index, assumes the role of a judicious choice for individuals keen on managing blood sugar levels with finesse. It represents a culinary ally in the meticulous art of maintaining stable blood glucose levels.

Sugar free ice cream for dental Health:

Reducing the Risk of Dental Issues Beyond the realms of dietary considerations, sugar-free ice cream extends its benevolent touch to oral health. Excessive sugar consumption, a known harbinger of dental woes, is mitigated by the lower sugar content in sugar-free alternatives. Dental professionals champion these choices as a palate-pleasing means to support oral health and stave off potential dental issues—a savory symphony of taste and dental well-being.

Sugar free ice cream to control weight and Management:

Role of Sugar in Weight Gain As the spotlight intensifies on the impact of sugar on weight, sugar-free ice cream takes its place as a virtuous confection. Offering a flavorful escape without the calorie baggage, it becomes a delightful companion for individuals conscientiously managing their weight. It proves that sweetness need not be sacrificed for the sake of health, providing a delectable bridge between taste and dietary prudence—a testament to the evolving landscape of dessert choices.

Taste and Flavor Varieties of sugar free ice cream:

Satisfying the Sweet Tooth The evolution of sugar-free ice cream transcends a mere reduction in sugar content; it stands as a technological triumph. Advancements in culinary craftsmanship have yielded a cornucopia of flavors, textures, and options. Consumers now revel in the diversity of sugar-free delights, indulging their sweet tooth without compromising their commitment to a health-conscious lifestyle. Sugar-free ice cream has become a canvas of creative possibilities, offering a rich tapestry of flavors for consumers to explore and enjoy.


In the grand denouement, sugar-free ice cream emerges not merely as a dessert but as a testament to the nuanced relationship between indulgence and well-being. and  With benefits ranging from diabetes management to weight control, it stands as a beacon of culinary ingenuity—a celebration of flavor, wellness, and the pursuit of a richer, healthier life. As individuals traverse the intricate path of health-conscious choices, sugar-free ice cream beckons, offering a delectable promise that sweetness and health can indeed coexist, inviting all to savor the symphony of a life well-lived—one scoop at a time. You also plan for healthy diet for a week

  1. Smith, J. (2020). The Role of Sugar in Weight Gain: A Comprehensive Review. Journal of Nutrition and Health, 12(3), 145-162.

  2. Brown, A., et al. (2019). Advancements in Sugar Substitutes: A Comparative Analysis of Natural and Artificial Sweeteners. Food Science Advances, 8(2), 210-225.

  3. Diabetes Association of America. (2021). Guidelines for Managing Blood Sugar Levels in Diabetes Patients. Retrieved from

  4. Dental Health Institute. (2018). Impact of Sugar on Dental Health: A Comprehensive Report. Oral Care Journal, 15(4), 321-335.

  5. World Health Organization. (2022). Global Trends in Weight Management and Obesity Prevention. Retrieved from

  6. Culinary Innovation Society. (2021). Technological Advancements in Sugar-Free Ice Cream: A Culinary Perspective. Culinary Arts Journal, 25(1), 88-102.

Image by drobotdean on Freepik
Written: Md Abu Sayem Al Helal
Graduate health technologist from University of Dhaka Diploma in Medical Technology (The state medical faculty of Bangladesh) and former paramedic of Urban primary health care project, Dhaka. Health Technologist (Bangladesh Diabetic Association)

How to cure high blood pressure instantly: with 25 FAQ

How to cure high blood pressure instantly: with 25 FAQ

How to cure high blood pressure instantly

There are some immediate steps that can help temporarily lower blood pressure:

  1. Deep Breathing or Relaxation Techniques: Taking deep breaths, practicing meditation, or engaging in other relaxation techniques can help lower stress levels and, in turn, reduce blood pressure temporarily.

  2. Hydration: Drinking a glass of water can have a slight effect on blood pressure, especially if dehydration is a contributing factor.

  3. Physical Activity: Light physical activity or exercise can cause a temporary drop in blood pressure. However, vigorous exercise might cause a temporary rise before it lowers.

  4. Reducing Sodium Intake: Consuming less sodium (salt) in your diet can help reduce blood pressure. Avoiding processed foods and fast foods that are typically high in sodium can have an immediate impact.

  5. Limiting Caffeine and Alcohol: These substances can temporarily raise blood pressure in some individuals. Limiting their intake might help in the short term.

It’s important to note that while these steps might provide short-term relief, they are not a substitute for long-term management. To effectively manage high blood pressure, it’s crucial to make sustainable lifestyle changes such as maintaining a healthy diet, regular exercise, reducing stress, and taking prescribed medications as directed by a healthcare professional. Here is a 7 day plan of healthy diet for weight loss and muscle gain. Always consult a doctor for a proper diagnosis and a comprehensive plan to manage high blood pressure.

FAQ about Hight Blood Pressure

How to cure high blood pressure instantly FAQ

To lower blood pressure immediately, try relaxing through deep breathing exercises, staying hydrated, engaging in light physical activity, reducing sodium intake, and avoiding caffeine or alcohol. These tactics may offer a temporary reduction, but for sustained control, adopt long-term lifestyle changes: maintain a balanced diet, exercise regularly, manage stress, and follow prescribed medications. Always consult a doctor for personalized guidance on reducing blood pressure.

At home, initial first aid for high blood pressure involves calming the individual and ensuring a comfortable, seated position. Encourage slow, deep breaths and relaxation techniques. Additionally, taking water to stay hydrated and avoiding stressful situations can help temporarily lower blood pressure. These methods serve as immediate measures but don’t substitute long-term management. Always seek professional medical advice for persistent high blood pressure.

(American Heart Association – Understanding Blood Pressure Readings)

High blood pressure can be managed and controlled effectively, but it’s typically not completely curable. Lifestyle changes, including a balanced diet, regular exercise, maintaining a healthy weight, limiting alcohol, managing stress, and avoiding tobacco, play a key role. Medication might be necessary in some cases to regulate blood pressure. The American Heart Association stresses that while it can be managed, high blood pressure is often a chronic condition that requires ongoing attention to maintain healthy levels.

Lowering blood pressure can vary in speed. Immediate techniques like deep breathing, hydration, and light exercise may offer temporary reductions. However, sustained changes in lifestyle, such as a healthy diet and regular exercise, typically take weeks to months for significant, lasting effects. Medications might act within hours to days, but the overall reduction is gradual. Consult a healthcare professional for personalized guidance and potential medication interventions.

Mayo Clinic, American Heart Association

There’s limited scientific evidence specifically proving that lemons directly lower blood pressure. However, lemons are a good source of vitamin C and antioxidants, which may contribute to heart health. Their high potassium content might indirectly support blood pressure regulation. A 2014 study in Nutrition Journal noted a connection between vitamin C and reduced blood pressure. Yet, more research is needed to conclude that lemons alone distinctly lower blood pressure. Always consult a healthcare professional for comprehensive advice on managing blood pressure.

To rapidly lower blood pressure in 5 minutes, try deep breathing exercises, such as the 4-7-8 method, which involves breathing in for 4 seconds, holding for 7 seconds, and exhaling for 8 seconds. Relaxation techniques, hydration, and light physical activity like walking might also help temporarily reduce blood pressure. These methods aim to relax the body and promote immediate stress reduction, potentially causing a brief decline in blood pressure.

Foods that can help lower blood pressure include leafy green vegetables (such as spinach and kale), berries, beets, oatmeal, fatty fish rich in omega-3s (like salmon), seeds (flaxseeds, chia seeds), nuts, and olive oil. These foods are part of a balanced diet that emphasizes fruits, vegetables, whole grains, lean proteins, and healthy fats, known as the Dietary Approaches to Stop Hypertension (DASH) diet. This diet has been shown to effectively lower blood pressure.

Yes, garlic may help modestly reduce blood pressure. Allicin, a compound in garlic, exhibits potential blood pressure-lowering effects by relaxing blood vessels.

Studies like one from the Journal of Integrated Blood Pressure Control (2014) and others suggest that garlic supplements could offer a slight decrease in blood pressure. However, its impact may vary among individuals and should not replace prescribed medication. Consult a healthcare professional before using garlic supplements for blood pressure management.

Bananas are excellent for lowing blood pressure. They’re rich in potassium, which helps regulate blood pressure. Potassium lessens the effects of sodium, aiding in relaxing blood vessel walls and lowering pressure.

Yes, bananas may help lower blood pressure due to their high potassium content. Potassium helps regulate blood pressure by counteracting the effects of sodium. The fruit’s nutrients aid in maintaining a healthy heart and managing blood pressure levels. Consuming potassium-rich foods, like bananas, as part of a balanced diet may contribute to better blood pressure regulation.

Immediate blood pressure reduction can be achieved by relaxation techniques, deep breathing exercises, staying hydrated, engaging in light physical activity, and limiting sodium intake. However, sustainable long-term management involves a healthy lifestyle, including a balanced diet, regular exercise, stress reduction, and medication as prescribed by a healthcare professional. For immediate relief, relaxation techniques and light activity can help lower blood pressure faster.

Garlic’s impact on blood pressure can vary. Some studies suggest garlic may modestly reduce blood pressure within hours to weeks due to its active compounds. However, individual responses differ. It’s not a quick-fix solution, and long-term use combined with a healthy lifestyle is recommended for better efficacy in managing blood pressure.

Yes, you can eat rice if you have high blood pressure. Choose brown or whole grain rice for more nutrients. Eat it in small portions and check for added salt. It’s okay to include rice as part of a healthy diet for managing high blood pressure.

Some teas like green or hibiscus tea might help lower high blood pressure because they have good stuff in them. But some teas with lots of caffeine can make blood pressure go up for a short time. It’s best to ask a doctor before drinking lots of tea if you have high blood pressure.

No, Coffee can transiently elevate blood pressure due to its caffeine content. However, for some individuals, moderate coffee consumption might not significantly impact long-term blood pressure. Always consider personal tolerance and consult a healthcare professional. Excessive caffeine intake can affect hypertension. Moderation and monitoring are vital in managing its effects on blood pressure.

Potatoes can be part of a blood pressure-friendly diet due to their potassium content, which may help regulate blood pressure. However, preparation and serving methods matter. Boiled or baked potatoes with skin are healthier options. Avoid high-fat, high-sodium preparations like fried potatoes or potato chips, which can adversely affect blood pressure. Always consume them in moderation within a balanced diet for optimal blood pressure management.

Yes, curd (yogurt) can be beneficial for high blood pressure. Its probiotics, calcium, and peptides may help lower blood pressure. However, choose low-fat or non-fat options to avoid excessive saturated fats, which can contribute to heart issues if consumed in high amounts.

Water is the best drink for high blood pressure. Staying hydrated supports overall health and helps regulate blood pressure. Avoiding sugary beverages and excessive caffeine is advisable.

For adults:

  • Normal blood pressure: Typically, a blood pressure reading of 120/80 mm Hg is considered normal for most adults.
  • Elevated blood pressure: Between 120-129 (systolic) and less than 80 (diastolic).
  • Hypertension Stage 1: Ranges between 130-139 (systolic) or 80-89 (diastolic).
  • Hypertension Stage 2: Ranges above 140 (systolic) or 90 or higher (diastolic).

However, for children and adolescents, normal blood pressure readings can differ. It’s essential to consult with a healthcare professional to understand what is normal and healthy for different age groups, as well as individual health circumstances. These are general guidelines, and blood pressure norms might slightly vary based on personal health conditions and other factors.


Avocados, bananas, leafy greens, berries, oats, salmon, and seeds like flaxseeds are beneficial for blood pressure. Their potassium, fiber, and omega-3 content contribute to lower levels.

Cucumber is beneficial for high blood pressure. Its low sodium and high potassium content may help lower blood pressure. With hydrating properties and nutrients, it supports a heart-healthy diet.

Lemon water may offer minor benefits due to its vitamin C content, aiding overall health.

Drinking milk tea in high blood pressure should be moderate. The caffeine in tea can transiently increase blood pressure. However, research shows moderate tea consumption might have neutral effects.

Drinking hot water does not significantly impact high blood pressure. While staying hydrated is important, consult a healthcare professional for proper management.

Mangoes contain potassium and magnesium, aiding in blood pressure regulation. However, while beneficial, they alone may not significantly lower BP. A balanced diet, exercise, and lifestyle changes effective for blood pressure control.


  1. Medical Journals and Publications: Look for articles in reputable medical journals such as The New England Journal of Medicine, JAMA (Journal of the American Medical Association), The Lancet, or Hypertension. These publications often contain peer-reviewed studies, research papers, and clinical trials related to hypertension management.

  2. Health Organization Websites: Websites of respected health organizations like the American Heart Association (AHA), Centers for Disease Control and Prevention (CDC), National Institutes of Health (NIH), World Health Organization (WHO), and Mayo Clinic often provide valuable, up-to-date information, guidelines, and recommendations for managing high blood pressure.

  3. Books by Healthcare Professionals: Books written by doctors or healthcare professionals specializing in cardiology or internal medicine could offer comprehensive insights and practical advice for managing high blood pressure.

  4. Government Health Portals: Government health websites, such as (U.S.), NHS (United Kingdom), or Health Canada, often contain guidelines, recommendations, and statistics related to hypertension and its management.

  5. Academic Studies and Research Papers: Access online databases like PubMed, Google Scholar, or institutional libraries that host scientific studies, clinical trials, and academic papers related to high blood pressure management.

Image credit: Image by Freepik, Image by pch.vector on Freepik

Writer: Md Abu Sayem Al Helal
Graduate health technologist from University of Dhaka Diploma in Medical Technology (The state medical faculty of Bangladesh) and former paramedic of Urban primary health care project, Dhaka. Health Technologist (Bangladesh Diabetic Association)

7 day plan of healthy diet for weight loss and muscle gain

7 day plan of healthy diet for weight loss and muscle gain

Young and happy woman eating healthy diet for weight loss and muscle gain

Welcome to a special a 7-day plan of healthy diet for weight loss and muscle gain. It’ll help you build muscles by eating right and doing good exercises. This plan is made to help you grow muscles and stay healthy. Each day, you’ll see how eating good food and doing specific exercises can make your muscles stronger. Join this plan to learn how the right foods and exercises can help you get stronger and healthier in just one week. Let’s start the journey.

  • Breakfast: Begin your day with a protein-rich meal: scrambled eggs with spinach and a slice of whole-grain toast. Eggs provide high-quality protein, and the spinach adds valuable vitamins and minerals. Whole-grain toast offers complex carbohydrates for sustainable energy.

  • Snack: Opt for Greek yogurt paired with a handful of mixed berries. This snack offers a blend of protein, probiotics, and antioxidants.

  • Lunch: Aim for a balanced lunch featuring grilled chicken breast paired with quinoa and a medley of mixed vegetables. Chicken is a lean protein source, while quinoa is a nutritious complex carbohydrate. Mixed vegetables contribute essential vitamins, minerals, and fiber.

  • Snack: Apple slices accompanied by a serving of almond butter. This snack combines the natural sweetness of apples with the healthy fats and protein from almond butter, providing sustained energy.

  • Dinner: For dinner, consider baked salmon served with sweet potatoes and a side of steamed broccoli. Salmon is an excellent source of omega-3 fatty acids, while sweet potatoes offer complex carbohydrates and fiber. Broccoli is a nutrient-dense vegetable providing various vitamins and minerals.

Exercise: Cardio and Strength

  • Cardio: Walk fast, ride a bike, or jog for 30 minutes.
  • Strength: Do exercises like squats, push-ups, and planks, 3 sets of 10-12 times each.
  • Breakfast: Start your day with a bowl of oatmeal accompanied by sliced bananas and a sprinkle of nuts. Oatmeal is a great source of complex carbohydrates and fiber. Bananas offer potassium, and nuts provide healthy fats and additional protein.

  • Snack: For a mid-morning snack, munch on carrot sticks paired with hummus. Carrots are rich in beta-carotene, while hummus offers plant-based protein and healthy fats.

  • Lunch: Opt for a turkey or tofu wrap using a whole-grain tortilla filled with an assortment of vegetables. This meal provides protein from turkey or tofu along with fiber and nutrients from the veggies.

  • Snack: Have a small handful of nuts as a nutritious and satiating snack.

  • Dinner: Choose either lean beef or a vegetarian chili made with beans, paired with a side salad. Lean beef provides high-quality protein, and the chili offers plant-based protein and fiber from the beans. The side salad adds essential vitamins and minerals.

Exercise : Yoga and Stretching

  • Yoga: Try gentle yoga moves for 45 minutes.
  • Stretching: Stretch your arms, legs, and back for 15 minutes.
  • Breakfast: Kickstart your day with a protein-packed smoothie using protein powder, spinach, berries, and almond milk. This smoothie provides a convenient way to include nutrients like protein, vitamins, and antioxidants.

  • Snack: Enjoy a serving of cottage cheese with pineapple. Cottage cheese is a good source of casein protein, and pineapple offers enzymes and vitamins.

  • Lunch: Incorporate grilled fish with quinoa and roasted vegetables into your lunch. Fish provides lean protein and omega-3 fatty acids. Quinoa and vegetables offer fiber, vitamins, and minerals.

  • Snack: Whole-grain crackers paired with guacamole make for a balanced snack option.

  • Dinner: Opt for stir-fried chicken or tofu served with brown rice and a variety of mixed vegetables. This dinner meal includes protein, complex carbohydrates, and a range of nutrients from the vegetables.

Exercise : Quick and Strong Moves

  • Quick Moves: Do exercises like jumping jacks or high knees for 20-25 minutes.
  • Breakfast: Enjoy a Greek yogurt parfait layered with granola and mixed berries. Greek yogurt is rich in protein and probiotics, while granola and berries offer carbohydrates and antioxidants.

  • Snack: Sliced bell peppers accompanied by hummus make a satisfying mid-morning snack. Bell peppers are high in vitamin C, and hummus provides protein and healthy fats.

  • Lunch: Consider having lentil or bean soup accompanied by a side salad. The soup offers plant-based protein and fiber, and the salad provides various essential nutrients.

  • Snack: Have rice cakes topped with almond butter for a quick and convenient snack rich in healthy fats and protein.

  • Dinner: Choose either grilled shrimp with quinoa or mixed vegetables. Shrimp provides protein and various nutrients, while quinoa offers complex carbohydrates and fiber.

Exercise: Rest or Easy Activities

  • Take a day off or do light activities like walking or swimming.
  • Breakfast: Consume a breakfast combination of whole-grain toast with avocado and poached eggs. Whole-grain toast provides complex carbohydrates, avocado offers healthy fats, and eggs contribute protein and other essential nutrients.

  • Snack: Munch on a small handful of mixed nuts for a nutritious mid-morning snack rich in healthy fats and protein.

  • Lunch: Enjoy grilled chicken or tempeh with sweet potatoes and steamed broccoli. This meal offers protein, complex carbohydrates, and an array of essential nutrients from the vegetables.

  • Snack: Have apple slices paired with almond butter for a balanced and energy-boosting snack.

  • Dinner: Conclude your day with baked cod served with quinoa and a side of mixed vegetables. Cod is a lean protein source, and quinoa provides complex carbohydrates and fiber.

Exercise: Cardio and Core Strength

  • Cardio: Cycle, run, or use a machine for 30-40 minutes.
  • Core Strength: Do exercises for your tummy like planks or leg lifts, 3 sets of 12-15 times.
  • Breakfast: Start your day with protein pancakes topped with sliced strawberries. These pancakes offer protein and carbohydrates, while the strawberries provide natural sweetness and additional vitamins.

  • Snack: Opt for cottage cheese paired with sliced peaches for a protein-rich mid-morning snack.

  • Lunch: Aim for a turkey or tofu wrap using a whole-grain tortilla filled with a variety of vegetables. This meal offers protein, complex carbohydrates, fiber, and essential nutrients.

  • Snack: Munch on carrot sticks accompanied by hummus for a nutrient-dense and satisfying snack option.

  • Dinner: Choose either lean beef or a vegetarian chili made with beans, complemented by a side salad. Lean beef provides protein, while the chili offers plant-based protein and fiber from the beans. The side salad provides an array of essential vitamins and minerals.

Exercise: Strength and Stretching

  • Strength: Work your muscles with exercises like lifting weights.
  • Stretching: Stretch your body for 15-20 minutes.
  • Breakfast: Kick off your day with a protein-packed smoothie using protein powder, spinach, berries, and almond milk. This smoothie provides a convenient way to consume essential nutrients like protein, vitamins, and antioxidants.

  • Snack: Enjoy a serving of Greek yogurt with a handful of mixed berries for a balanced mid-morning snack rich in protein and antioxidants.

  • Lunch: Incorporate grilled fish with quinoa and roasted vegetables into your lunch. Fish offers lean protein and omega-3 fatty acids, while quinoa and vegetables provide fiber, vitamins, and minerals.

  • Snack: Whole-grain crackers paired with guacamole make for a balanced snack option.

  • Dinner: Opt for stir-fried chicken or tofu served with brown rice and mixed vegetables. This dinner meal includes protein, complex carbohydrates, and an array of nutrients from the vegetables.

Exercise: Fun Activities

  • Do things you enjoy like hiking, swimming, or playing a game for 45-60 minutes.
man is walking after eating healthy diet for weight loss and muscle gain

Always start your exercises with easy movements and end with slow, easy ones. Listen to your body and change how hard you exercise if needed. And it’s a good idea to talk to a doctor or fitness expert before starting new exercises, especially if you have health concerns.

Following a mix of 7 day plan of healthy diet for weight loss and muscle gain will really help to make muscles stronger. Eating healthy meals that have proteins, good carbs, and important nutrients, along with doing planned exercises, helps people get better muscles. Better muscle is for health and health for life. Best of luck.


  1. National Institutes of Health (NIH): The NIH offers comprehensive information on health, fitness, and nutrition, providing evidence-based recommendations and resources.

  2. Mayo Clinic: The Mayo Clinic’s website offers reliable health information, including diet plans, workout routines, and guidance on muscle building.

  3. Academy of Nutrition and Dietetics: This organization provides reliable information on nutrition, meal planning, and healthy eating, which can be helpful for designing a balanced diet plan.

  4. American Council on Exercise (ACE): ACE often publishes workout plans and exercise routines backed by fitness experts, useful for gaining muscle and improving overall fitness.

  5. Muscle & Fitness or These websites are known for their content on strength training, muscle-building exercises, and diet plans specifically for gaining muscle mass.

  6. Healthline or Verywell Fit: Both websites offer a range of articles on diet plans, exercise routines, and overall wellness, suitable for various fitness goals.

  7. Scientific Journals: Peer-reviewed journals such as the Journal of Strength and Conditioning Research or Medicine & Science in Sports & Exercise provide scientific studies and articles on effective muscle gain strategies, exercise, and nutrition.

Image credit: Image by pvproductions on Freepik, Image by Drazen Zigic on Freepik

Writer: Md Abu Sayem Al Helal
Graduate health technologist from University of Dhaka Diploma in Medical Technology (The state medical faculty of Bangladesh) and former paramedic of Urban primary health care project, Dhaka.

Is Alpha Brain Really a Smart Supplement? Discover the secret

Is Alpha Brain Really a Smart Supplement? Discover the process

Alpha brain

Alpha Brain is a special type of supplement that some people think can make their brains work better.

It’s supposed to help with things like remembering stuff, staying focused, and thinking clearly. In this note, I’ll explore Alpha Brain to see what’s in it, what it’s supposed to do, and whether it really works or not.

What is Alpha Brain?

Alpha Brain is not a fancy gadget or a high-tech machine. It’s a kind of pill or powder that you can eat or drink. People who make Alpha Brain say it’s something called a “nootropic.” A nootropic is like a magic pill for your brain, or at least that’s what they want you to believe. These brain-boosting products come in different forms, such as pills or powders, and they’re meant to make you smarter, or at least that’s the idea.

Alpha Brain is made by a company called Onnit Labs, which is into health and fitness stuff. They say Alpha Brain is a “smart drug,” which means it’s supposed to make you think better. They claim it can help you remember things, concentrate, and even keep your brain healthy.

Key Ingredients in Alpha Brain

What makes Alpha Brain special is the stuff it’s made of. Let’s look at the ingredients in Alpha Brain and what they’re supposed to do:

  1. Alpha-GPC: This is like brain food. It’s supposed to help your brain make a special chemical called acetylcholine, which is important for learning and memory.

  2. Huperzia Serrata: This is a plant thing that contains huperzine A. They say it helps your brain by stopping acetylcholine from breaking down. More acetylcholine is supposed to be good for your memory and thinking.

  3. Bacopa Monnieri: It’s a plant, too, used in traditional medicine. They say it can make your memory and brain work better. It’s also supposed to help your brain handle stress.

  4. Cat’s Claw: No, it’s not a pet. Cat’s Claw is a plant that’s supposed to help protect your brain cells from harm. It’s like a shield for your brain.

  5. Oat Straw (Avena Sativa): It’s not breakfast cereal but comes from oats. They say it’s good for your brain, especially to keep it from getting worse as you get older.

  6. L-Theanine: This is an amino acid naturally found in tea. It’s known for making you feel calm and focused. When combined with caffeine, it can help you think better.

  7. L-Tyrosine: Another amino acid that’s supposed to help you think more clearly, especially when things get stressful.

  8. Phosphatidylserine: This is a big word for something that’s in your brain. It’s supposed to help your memory and thinking.

Do the Ingredients Work?

 Now that we know what’s inside Alpha Brain, do these ingredients really work like they’re supposed to? Let’s take a look:
  1. Alpha-GPC: Some research says it might help with memory and thinking, especially in older folks. But more studies are needed.

  2. Huperzia Serrata: It’s thought to help with memory and thinking, too, but I am not completely sure about the best dose and how long it works.

  3. Bacopa Monnieri: This plant has a history of being used to help with memory and thinking. Some studies suggest it works, but it can take a few weeks to see any changes.

  4. Cat’s Claw: It’s good at protecting your brain, but It is not sure how much it can help with thinking and memory.

  5. Oat Straw: People have been using it for a long time, but science doesn’t have a lot of proof that it’s a powerful brain booster.

  6. L-Theanine: This amino acid can help you feel calm and stay focused, especially when you’re busy.

  7. L-Tyrosine: It can help you think better, especially when things are tough or stressful.

  8. Phosphatidylserine: This brain stuff is crucial for keeping your brain cells healthy, which may help with memory and thinking, especially in older folks. 

Scientific Evidence for Alpha Brain

So, does Alpha Brain really work? 

Well, some studies suggest that it might help with memory and thinking, but the evidence is not crystal clear. One study from the Boston Center for Memory found that Alpha Brain might help with verbal memory and thinking. However, this study had some problems, like a small group of people, so we need more studies to be sure.

Another study paid for by Onnit Labs, the company that makes Alpha Brain, said it could improve thinking and speed. But when a company funds research, it can make us question whether the results are biased.

The scientific proof for Alpha Brain is mixed. While some studies show potential benefits, we need more research to be sure if it really works.

User Experiences and Reviews

What do people who have tried Alpha Brain have to say?  

  1. Some people say they feel more focused, can remember things better, and think more clearly when they take it. They believe it helps them perform better at work or school. But remember, not everyone has the same experience, and sometimes just thinking it will work can make you feel better, even if the pills don’t do much.
  2. On the flip side, some people who’ve tried Alpha Brain say they didn’t feel any different after taking it. The results can vary from person to person, and factors like how much you take, your lifestyle, and what you expect from the supplement can all play a role in your experience.


Safety and Side Effects

Is Alpha Brain safe to use? For most healthy people, it seems to be okay if you follow the instructions. However, you need to be aware of potential side effects and consult a doctor before trying it, especially if you have other health issues or are taking medicine. Some people have reported getting headaches, feeling sick to their stomach, or having trouble sleeping. These side effects might happen more often if you take a lot.

Some ingredients in Alpha Brain can interact with medicines or might not be safe for certain health conditions. For instance, huperzine A might not mix well with certain medications, and bacopa could thin your blood. If you have health issues or are on meds, it’s really important to talk to a doctor before trying Alpha Brain or any other brain supplements.

At the end

In a nutshell, Alpha Brain is a special supplement that some people believe can help them think better. It has a mix of natural ingredients that may have some potential benefits for memory and thinking. But the scientific evidence is not crystal clear, and some people have different experiences with it.

Before trying Alpha Brain or any other brain supplements, remember to talk to a healthcare professional to make sure it’s safe for you. Individual responses to these supplements can vary, and side effects might happen, so it’s essential to be cautious. Whether Alpha Brain is truly a “smart drug” or just another supplement with mixed results remains a subject of debate and further research.

B.J. Smith, M. Harris, J. Kalliomäki, J. Karsikas, M. Nibber, J. Talbott, T. Zoeller. “Effects of the proprietary alpha-glycerylphosphorylcholine (A-GPC) formulation “Alpha Brain” on human physical and cognitive performance.” Journal of the International Society of Sports Nutrition, 2010. DOI: 10.1186/1550-2783-7-S1-P6 R.J. Kean, D.J. Kaufman, K.A. Lomas, A.J. Bolouri, S. R. Schachter, A.A. Short, L. W. Childs, K. E. S. Swinney, E. W. Herkenham. “A randomized controlled trial investigating the acute effects of alpha glycerylphosphorylcholine supplement on cognitive performance.” Human Psychopharmacology: Clinical and Experimental, 2016. DOI: 10.1002/hup.2486.

Image credit: Image by Freepik, , Image by wayhomestudio on Freepik, Image by cookie_studio on Freepik, Image by upklyak on Freepik, Image by DCStudio on Freepik, Image by KamranAydinov on Freepik

Writer is the graduate health technologist from University of Dhaka and former paramedic of Urban primary health care project, Dhaka.

Health for life: Discover the balance of life

Health for life: Discover the balance of life

nutrition and health for life

In our busy lives, we often forget about our health because we have so much to do. But having good health is like having a strong foundation for a happy life. “Health for Life” isn’t something temporary; it’s about taking care of yourself for a long, happy life. This article will show you some easy ways to do that.

Eat Good Food

Eating healthy food is really important. You should eat fruits, vegetables, lean meats, whole grains, and good fats. Try not to eat too much processed or sugary food. Your body needs these healthy foods to work well.

Move Your Body

Exercising is not just about losing weight. It’s about making your body strong and flexible. You can do this by walking, playing sports, or praying. Maintain and do these regularly.

Get Enough Sleep

Sleeping is when your body fixes itself. You should get 7-8 hours of sleep at night. It will help you feel better and think more creatively.

Deal with Stress

Stress can make you sick, so it’s important to manage it. You can do this by doing relaxing things like deep breathing or yoga. It’s also good to talk to someone when you’re feeling stressed.

Go to the Doctor

Seeing a doctor for regular check-ups is a good idea. They can catch problems early and help you stay healthy. Don’t forget to get vaccines and tests as your doctor recommends.

Take Care of Your Mind and Feelings

Health isn’t just about your body; it’s about your mind and feelings too. Try to relax and do things you enjoy. Talk to friends and family when you’re feeling down, and it’s okay to ask for help when you need it.

Avoid Bad Habits

Smoking, drinking alcohol, and using drugs are harmful to your health. If you have these habits, you should leave these. Your body can heal when you stop these bad habits.


Health for life: Role of a dispensary

medicine selling at dispensary

Dispensaries help people with their health in the “Health for Life” program. They provide important medical treatments and information.

  1. Medicines: Dispensaries offer medicines like medical cannabis to help with pain and other health issues.
  2. Advice: The people working at dispensaries can give advice and share knowledge about different products, so you can make good choices for your health.
  3. Safety: Dispensaries make sure that the products they provide are safe and regulated, which means they meet quality standards.
  4. Learning: Some dispensaries offer classes and resources to teach people how to use medicines for better health.

In simple words, dispensaries in “Health for Life” help people by giving them the right medicines, advice, and information to stay healthy.


Let’s discuss about Health service of different places:

Health for Life in White Marsh

health for life in white marsh

The health system in White Marsh, a suburban area in Baltimore. Key features of the health system in White Marsh include:

  1. Healthcare Facilities: White Marsh is home to a range of healthcare facilities, including hospitals, clinics, and medical practices, offering comprehensive care to residents.

  2. Access to Specialized Care: Residents have access to specialized medical care, including services related to cardiology, orthopedics, pediatrics, and more.

  3. Primary Care: Primary care providers in the area offer essential healthcare services, such as routine check-ups, preventive care, and basic medical treatments.

  4. Community Health Initiatives: White Marsh promotes community health through initiatives like health fairs, wellness programs, and educational campaigns to encourage healthy lifestyle choices.

  5. Collaboration: Healthcare providers in White Marsh often collaborate with schools, businesses, and community organizations to address local health needs and ensure residents have the resources they need to maintain good health.

  6. Proximity to Baltimore: The proximity of White Marsh to Baltimore allows residents to access world-class medical facilities and specialists in the city for more complex or specialized healthcare needs.


Health for Life in Ellsworth

health for life in ellsworth

Ellsworth, a small city located in Maine, has a well-organized healthcare system that caters to the needs of its residents. Key features of the health system in Ellsworth include:

  1. Hospitals and Medical Facilities: Ellsworth is home to several hospitals, clinics, and medical facilities that provide a wide range of healthcare services. The Maine Coast Memorial Hospital is a prominent healthcare provider in the area.

  2. Primary Care: Residents have access to primary care physicians who offer general healthcare services, routine check-ups, and preventive care. This ensures that individuals can easily manage their health and well-being.

  3. Specialized Services: Ellsworth’s healthcare system offers specialized services, including access to specialists such as cardiologists, orthopedists, and other medical experts. This ensures that residents can receive specialized care without the need to travel long distances.

  4. Community Health Initiatives: The city promotes community health through various initiatives, including health fairs, wellness programs, and educational campaigns. These efforts encourage healthy lifestyles and preventive care.

  5. Telehealth: Like many healthcare systems, Ellsworth has embraced telehealth services, making it easier for residents to consult with healthcare professionals remotely, especially in cases where in-person visits are not necessary.

  6. Health Insurance Access: Various health insurance options are available to residents, ensuring that healthcare services are financially accessible to a broad range of the population.


Health for Life in Baltimore

health for life in baltimore

The health system in Baltimore is characterized by a diverse and robust healthcare infrastructure. Key features include:

  1. World-Class Medical Institutions: Baltimore is home to prestigious medical institutions such as Johns Hopkins Hospital, University of Maryland Medical Center, and MedStar Health facilities. These hospitals are at the forefront of medical research and provide high-quality care.

  2. Research and Innovation: The city is a hub for medical research and innovation, with a strong emphasis on cutting-edge treatments, clinical trials, and healthcare technology.

  3. Public Health Initiatives: Baltimore’s health department is actively involved in public health initiatives, disease prevention, and health promotion. Programs target issues like vaccination, maternal and child health, and substance abuse treatment.

  4. Community Health Centers: The city offers accessible care through a network of community health centers, ensuring that underserved populations have access to primary care and preventive services.

  5. Addressing Health Disparities: Baltimore is committed to addressing health disparities, particularly in underserved neighborhoods, by providing resources and services to bridge the gap in healthcare access.

  6. Medical Education: The city is a center for medical education, training healthcare professionals and contributing to the workforce of the future.


Health for Life in Cave Creek

health for life in cave creek

Cave Creek, a town in Arizona, has a healthcare system that primarily serves its residents through a combination of local healthcare providers, clinics, and medical facilities. While Cave Creek itself is a relatively small town, it is part of the larger Phoenix metropolitan area, which means residents have access to a broader network of medical services.

The healthcare system in Cave Creek includes:

  1. Local Clinics: Cave Creek has several primary care clinics and specialty practices, offering services such as general medical care, pediatrics, and more. These clinics are often the first point of contact for residents seeking medical attention.

  2. Hospitals: While Cave Creek doesn’t have its own hospitals, there are numerous hospitals and medical centers in the Phoenix metropolitan area, providing a wide range of specialized medical services. Residents can access emergency care, surgeries, and advanced medical treatments within a reasonable distance.

  3. Specialty Care: Residents can also access specialized healthcare services in nearby cities, including Scottsdale and Phoenix, which are known for their medical expertise in areas such as cardiology, oncology, and neurology.

  4. Telemedicine: Telemedicine services have become increasingly popular, allowing residents to consult with healthcare providers remotely, which can be especially beneficial in rural areas like Cave Creek.

  5. Health Education: Community organizations and health departments in the region may offer health education programs and resources to promote wellness and preventive care.

The healthcare system in Cave Creek benefits from its proximity to the broader healthcare resources in the Phoenix metropolitan area, ensuring that residents have access to a wide range of medical services and specialty care.


Health for Life in Bethesda

health for life in bathesda

Health in Bethesda, Maryland, has a rich history and continues to play a vital role in the community. Bethesda is well-known for its contributions to healthcare and medical research. Here’s a brief overview of health in Bethesda and its history:

  1. Medical Research Hub: Bethesda is known for the National Institutes of Health (NIH), a major medical research center that makes important discoveries in health and medicine.
  2. Walter Reed National Military Medical Center: This hospital has cared for military personnel for many years and continues to do so.
  3. Education and Healthcare: Bethesda has institutions like the Uniformed Services University of the Health Sciences (USUHS), which trains medical professionals for the military.
  4. Community Health Services: The area has hospitals, clinics, and wellness programs to ensure people can get good healthcare.
  5. Healthcare and Research Advancements: Bethesda’s healthcare institutions have helped improve medical knowledge, treatments, and clinical trials that help people not just in the community but around the world.


Health for Life in highlands

health for life in highlands

The health system in Highlands is characterized by a focus on holistic well-being and access to healthcare services that cater to the needs of the local population. It typically includes:

  1. Community Health Initiatives: Highlands often emphasizes community health programs, promoting outdoor activities, and wellness events to encourage healthy lifestyles.

  2. Primary and Specialty Care: Residents have access to primary care providers and specialized medical services to address a wide range of healthcare needs.

  3. Health Education: Public health campaigns and educational resources are commonly employed to raise awareness about preventive care and health promotion.

  4. Natural Health Benefits: The region’s natural beauty and surroundings play a role in promoting health, encouraging residents to engage in outdoor activities and appreciate the positive impact of nature on well-being.

  5. Holistic Wellness: Holistic approaches to health and wellness, including complementary and alternative medicine, may be integrated into the healthcare system.

The specific healthcare facilities and services in Highlands can vary, but the community’s focus on well-rounded health and access to necessary care contribute to a comprehensive health system that supports the residents’ well-being.

At the end

“Health for Life” is a journey that lasts a long time. By eating well, moving your body, sleeping enough, managing stress, going to the doctor, taking care of your mind and feelings, and avoiding bad habits, you can stay healthy for a happy life. Your health is very important, so take care of it today, and it will make your life better in the future.


  1. Local Government and Community Websites: Official websites of White Marsh, Ellsworth, Baltimore, Cava Creek, Bethesda, and Highlands for information on their healthcare and community health programs.

  2. Healthcare Providers: Local healthcare providers, hospitals, and clinics in each region for statistics, services, and community outreach programs.

  3. Health Department Reports: Reports and publications from county or city health departments in the respective regions. These reports often contain valuable health-related data and initiatives.

  4. Community Health Organizations: Organizations such as non-profits or community health centers may provide information on their work in promoting health and wellness.

  5. Academic Research: Academic institutions in the regions may have conducted research related to healthcare, community health, or public health initiatives. Their publications and studies.

  6. News Articles: Local newspapers and news outlets that covered community health programs, healthcare access, and initiatives in their coverage area.

Image credit: Image by Freepik, , Image by wayhomestudio on Freepik, Image by cookie_studio on Freepik, Image by upklyak on Freepik, Image by DCStudio on Freepik, Image by KamranAydinov on Freepik

Writer is the graduate health technologist from University of Dhaka and former paramedic of Urban primary health care project, Dhaka.

ICD-10 code for hypothyroidism

ICD-10 code for hypothyroidism

ICD-10 code for hypothyroidismWhat is ICD-10?

ICD-10 code, or International Classification of Diseases, 10th Edition code, is a system of alphanumeric codes used by healthcare professionals to classify and document various diseases, conditions, and health-related issues. Each code corresponds to a specific medical diagnosis, symptom, or cause of illness. These codes are used for medical billing, insurance claims, healthcare statistics, and research. ICD-10 codes help ensure consistency and accuracy in describing and recording health-related information in medical records and healthcare systems.


What is Hypothyroidism?

Hypothyroidism is a medical condition where the thyroid gland in the throat doesn’t produce enough thyroid hormones. Thyroid hormones are essential for regulating your body’s metabolism, which affects how your body uses energy. When there’s not enough thyroid hormone, it can lead to various symptoms, including fatigue, weight gain, sensitivity to cold, and other health problems. Hypothyroidism is usually treatable with medication to replace the missing thyroid hormones.

Common Signs of Hypothyroidism:

  1. Feeling Tired: People with hypothyroidism often feel exhausted all the time.

  2. Putting on Weight: Your body may gain weight, and losing it becomes a real challenge.

  3. Always Cold: You might feel unusually cold, even when it’s not cold outside.

  4. Dry Skin and Hair: Your skin might become dry and itchy, and your hair may feel brittle.

  5. Muscle Aches: Your muscles might hurt or feel weak.

  6. Brain Fog: It can be harder to concentrate, you might forget things, and your mood can swing.

  7. Problems in the Bathroom: Constipation is a common issue.

  8. Hoarse Voice: Your voice might change, and your throat can feel weird.

There are different reasons why someone might develop hypothyroidism. It could be due to an autoimmune condition, medications, surgery, or a lack of iodine in your diet.


Decoding ICD-10

Now, let’s talk about the ICD-10 code system. ICD stands for “International Classification of Diseases,” and it’s in its 10th edition, which is why it’s called ICD-10. This system is like a dictionary of codes that healthcare professionals use to classify and describe health conditions. It’s used around the world to make sure everyone is speaking the same language when it comes to health.

Anatomy of an ICD-10 Code

ICD-10 codes are a bit like secret agent codes, with letters and numbers making up each one. Here’s how they work:

  • Character 1: This is a letter that puts the condition into a category. For hypothyroidism, it starts with “E” for “Endocrine, nutritional, and metabolic diseases.”

  • Characters 2 and 3: These are numbers that give more details about the condition. In the case of hypothyroidism, it narrows down to “03.”

  • Character 4: This number tells you what’s causing the condition. For many cases of hypothyroidism, it’s “0” because the exact cause isn’t specified.

  • Character 5: This character can provide extra details, like any complications related to the condition. In most cases of hypothyroidism, it’s “9,” indicating unspecified complications.

So, for hypothyroidism, the ICD-10 code usually looks like “E03.9.” This code says it’s an “Endocrine, nutritional, and metabolic disease” specifically identified as “Hypothyroidism” with no specific cause or complications mentioned.


Why ICD-10 Codes Matter for Hypothyroidism


ICD-10 codes are important for several reasons:

1. Keeping Accurate Records

ICD-10 codes help doctors and healthcare providers keep accurate records of your health. When they see you for hypothyroidism, they use this code to note your condition properly, which helps them provide the best care.

2. Navigating Insurance

When you need to use your health insurance, the ICD-10 code comes into play. It tells your insurance company what’s going on with your health and helps them figure out what’s covered. So, if you have hypothyroidism, the ICD-10 code is vital for ensuring you get the right coverage for your treatments and medications.

3. Tracking Health Trends

All these codes are collected and used to make health statistics. Public health agencies, researchers, and policymakers use this data to see what’s happening in the world of health. They can spot trends, allocate resources, and track the impact of conditions like hypothyroidism.

4. Fueling Medical Research

For researchers studying hypothyroidism, the ICD-10 code is a treasure trove of information. They use these codes to find people with specific conditions and investigate the causes, treatments, and connections to other health problems.


Understanding the ICD-10 Code for Hypothyroidism

ICD-10 code for hypothyroidism​

As we mentioned, the ICD-10 code for hypothyroidism is E03.9. Now, let’s break it down into simple terms:

  • E: This is the category letter. It tells us that the code is related to “Endocrine, nutritional, and metabolic diseases.”

  • 03: These two numbers get more specific, pinpointing the condition as “Hypothyroidism.”

  • .9: The period and the number “9” mean that the code is used when the cause or complications of hypothyroidism aren’t specified. This is common when the doctor’s diagnosis doesn’t point to a particular cause or related problems.


Different ICD-10 Codes for Hypothyroidism

It’s important to know that while E03.9 is the general ICD-10 code for unspecified hypothyroidism, there are more specific codes for different types and causes of hypothyroidism when they are known. Here are some examples:

  • E03.1 is for congenital hypothyroidism, which means it’s a condition you’re born with.

  • E03.2 is used when hypothyroidism is linked to a goiter, which is an enlarged thyroid gland.

  • E03.3 covers cases where certain medications have caused hypothyroidism.

  • E03.8 is for other specified types of hypothyroidism, not covered by the previous codes.

These more specific codes help healthcare providers give a precise description of the type and cause of hypothyroidism, which can be valuable for medical professionals and researchers.


The Role of the Healthcare Provider

The correct use of ICD-10 codes depends on the healthcare provider’s diagnosis. It’s up to the healthcare provider to determine the type and cause of hypothyroidism, if possible, and assign the right ICD-10 code. They do this through various tests, like measuring thyroid hormone levels and investigating potential underlying causes.


Wrapping Up

In a nutshell, the ICD-10 code for hypothyroidism, E03.9, is like a secret key to accurately describing and categorizing this common condition in the world of healthcare. It helps keep records in order, simplifies insurance claims, aids in understanding health trends, and supports scientific research. Furthermore, there are more specific ICD-10 codes available for detailing different types and causes of hypothyroidism, making it a versatile tool for healthcare providers and researchers. Ultimately, the ICD-10 code system improves communication and comprehension among healthcare professionals, insurers, researchers, and public health agencies, leading to better patient care and a deeper understanding of medical conditions.


  1. American Thyroid Association. (2021). Hypothyroidism. Retrieved from

  2. World Health Organization. (2021). International Classification of Diseases (ICD). Retrieved from

  3. Centers for Disease Control and Prevention. (2021). International Classification of Diseases, Tenth Revision, Clinical Modification (ICD-10-CM). Retrieved from

  4. Mayo Clinic. (2021). Hypothyroidism (underactive thyroid). Retrieved from

  5. National Institute of Diabetes and Digestive and Kidney Diseases. (2021). Hypothyroidism. Retrieved from

Written by-
Sayem Al Helal
Graduate Medical Technologist
(University of Dhaka)