Latest / Morning Medical with Dr. Chow / Top 10 Causes of Death in 2023, Digital Overload, and Practical Health Tips

Transcript

Top 10 Causes of Death in 2023, Digital Overload, and Practical Health Tips · Morning Medical with Dr. Chow

• 0:00
  Good morning, everyone!
• 0:01
  Welcome to another episode of Morning Medical with Dr.
• 0:04
  Chow.
• 0:05
  I am your host, Dr.
• 0:07
  Chi-Ming Chow.
• 0:09
  In today's episode, we're diving into some significant health updates that could impact
• 0:15
  you and your loved ones.
• 0:17
  We'll be covering the latest report from the Centers for Disease Control and Prevention on
• 0:21
  the top 10 causes of death in the United States for 2023.
• 0:26
  This is crucial information that can help us understand what health risks are most prevalent
• 0:32
  and how we can take measures to protect ourselves.
• 0:38
  The United States Centers for Disease Control and Prevention has just released its latest
• 0:43
  report on the biggest causes of mortality for the year 2023.
• 0:48
  The report was published on August 8 and is based on death records from the National Vital
• 0:53
  Statistics System.
• 0:55
  According to the report, a total of 3,090,582 deaths occurred in the United States in 2023.
• 1:04
  Interestingly, this marks a decline of 6.1 percent compared to 2022.
• 1:10
  Dr.
• 1:11
  Marc Siegel, a senior medical analyst for Fox News and a clinical professor of medicine at
• 1:17
  New York University Langone Medical Center, commented on the report.
• 1:21
  He noted that the overall death rate is decreasing, and one of the key changes
• 1:25
  contributing to this decline is the reduced number of deaths from COVID-19.
• 1:30
  As more of the population builds up immunity, the impact of COVID-19 appears to be lessening.
• 1:37
  In 2022, COVID-19 was the fourth leading cause of mortality, linked to 245,614 deaths.
• 1:46
  However, in 2023, it plummeted to the tenth leading cause, with 76,446 deaths.
• 1:54
  Death rates were highest among the elderly, males, and Black people.
• 1:58
  Dr.
• 1:58
  Siegel pointed out that this is not a surprising trend due to the increasing risks in
• 2:03
  these groups, including high blood pressure and heart disease.
• 2:06
  When considering demographic groups, the overall death rates were lowest among
• 2:11
  non-Hispanic multiracial individuals and highest among non-Hispanic Black or African
• 2:17
  American persons.
• 2:18
  This data aligns with other studies showing that certain ethnic groups are at higher risk
• 2:24
  for various health conditions.
• 2:27
  Now, let's take a look at the top 10 leading underlying causes of death in the United States
• 2:31
  for 2023, as compiled by the Centers for Disease Control and Prevention using data from
• 2:38
  the National Vital Statistics System.
• 2:40
  Here they are:
• 2:42
  1.
• 2:43
  Heart disease
• 2:45
  2.
• 2:45
  Cancer
• 2:47
  3.
• 2:48
  Unintentional injury
• 2:50
  4.
• 2:50
  Stroke
• 2:52
  5.
• 2:53
  Chronic lower respiratory diseases
• 2:56
  6.
• 2:56
  Alzheimer’s disease
• 2:59
  7.
• 2:59
  Diabetes
• 3:01
  8.
• 3:02
  Kidney disease
• 3:04
  9.
• 3:04
  Chronic liver disease and cirrhosis
• 3:06
  10.
• 3:08
  COVID-19
• 3:10
  It is important to note that the Centers for Disease Control and Prevention acknowledged
• 3:15
  some limitations in their study.
• 3:18
  The data are provisional, and numbers and rates might change as additional information is
• 3:24
  received.
• 3:25
  The actual death count may be higher in some categories due to a lag time in reporting, and
• 3:31
  different jurisdictions may submit death certificates on varying timelines.
• 3:36
  There is also the potential for misclassification among certain races and
• 3:40
  ethnicities, which means that death rates for some groups might be underestimated or
• 3:44
  overestimated.
• 3:46
  Despite these limitations, the report provides valuable insights into the most common causes
• 3:50
  of death and can guide public health strategies.
• 3:54
  Next up, let us talk about a pressing issue that many of us face daily: digital overload
• 4:00
  and its impact on our attention spans.
• 4:02
  According to a recent article by CNN, the average focus time for individuals looking at a
• 4:07
  single screen has dramatically dropped from 2.5 minutes in 2004 to just 47 seconds in 2021.
• 4:16
  This alarming trend is largely attributed to our increasing reliance on digital devices and
• 4:22
  the sophisticated algorithms that keep us glued to our screens.
• 4:27
  The article highlights that our attention spans are not just dwindling due to personal failings
• 4:33
  but are influenced by an 'attention economy.' This economy thrives on our constant engagement
• 4:39
  with digital content, which is meticulously designed to capture and hold our attention.
• 4:47
  Dr.
• 4:47
  Gloria Mark, a professor of informatics at the University of California, Irvine, notes that
• 4:53
  this drop in attention span is not just a minor inconvenience but can have serious implications
• 4:59
  for our mental health.
• 5:01
  Her research has shown a strong correlation between higher stress levels and the frequency
• 5:05
  of switching attention.
• 5:08
  D.
• 5:09
  Graham Burnett, the founder of the Institute for Sustained Attention, describes this
• 5:13
  phenomenon as 'human fracking,' where our attention is mined and monetized.
• 5:19
  He argues that this relentless competition for our attention destabilizes and contaminates our
• 5:25
  mental well-being and relationships.
• 5:28
  Burnett calls this the 'commodification of our attention,' where our focus is treated as a
• 5:33
  valuable resource to be exploited for financial gain.
• 5:38
  Interestingly, Dr.
• 5:39
  Gloria Mark also points out that even our favorite television shows and online videos
• 5:45
  have adapted to our shorter attention spans.
• 5:48
  These forms of media now often include rapid cuts and jump edits to keep us engaged.
• 5:55
  While these techniques may maintain our interest, they also contribute to our growing
• 5:59
  impatience and difficulty in focusing on longer, more meaningful tasks.
• 6:05
  So, what can we do to reclaim our attention spans?
• 6:10
  Johann Hari, author of 'Stolen Focus: Why You Cannot Pay Attention—and How to Think Deeply
• 6:15
  Again,' suggests that while individual behavioral changes are essential, they are not
• 6:20
  enough to solve the problem entirely.
• 6:23
  Hari emphasizes the importance of collective action to change the environment that fosters
• 6:28
  this attention crisis.
• 6:31
  Dr.
• 6:31
  Gloria Mark offers several practical tips for regaining control over our attention.
• 6:36
  First, become conscious of your automatic behaviors by developing 'meta-awareness.' This
• 6:41
  involves recognizing when you are picking up your device and understanding why you are doing
• 6:45
  it.
• 6:46
  Second, plan to take regular breaks throughout your day to avoid burnout and mental fatigue.
• 6:51
  Activities like meditating, taking a walk, or reading something inspirational can help
• 6:56
  replenish your mental resources.
• 6:58
  Another crucial tip is to know your 'chronotype,' which refers to your personal
• 7:03
  rhythm of attention throughout the day.
• 7:06
  By monitoring these peaks and valleys in your focus, you can arrange your tasks more
• 7:12
  effectively.
• 7:13
  For instance, if you know you are more focused in the morning, you can tackle more demanding
• 7:19
  tasks then and leave less critical activities for the afternoon.
• 7:24
  Johann Hari also recommends using tools to protect your focus, such as time-locking
• 7:29
  containers to keep your phone out of reach for specific periods.
• 7:34
  Additionally, apps that limit your time on social media or addictive websites can be
• 7:39
  beneficial.
• 7:40
  However, Hari stresses that while these individual actions are helpful, they are not a
• 7:45
  complete solution.
• 7:47
  The broader environment must also change to fully address the attention crisis.
• 7:54
  Some companies are already recognizing the need for such changes.
• 7:57
  Dr.
• 8:00
  Mark recently attended a conference where she observed new technological designs aimed at
• 8:05
  conserving our attention.
• 8:07
  These innovations include techniques that create friction in using smartphones, making it
• 8:13
  more challenging to get sucked into endless scrolling.
• 8:16
  While it may seem ironic, these measures are a step towards acknowledging the problem and
• 8:21
  finding solutions.
• 8:23
  In conclusion, while technology has undeniably enriched our lives, it has also contributed to
• 8:29
  a significant decline in our attention spans.
• 8:32
  By becoming aware of our digital habits and taking proactive steps to manage them, we can
• 8:37
  start to regain control over our focus.
• 8:40
  After all, sustained attention is at the heart of all human achievement, as Johann Hari aptly
• 8:45
  puts it.
• 8:47
  Alright, listeners, let's wrap up today's episode with some practical tips to help you
• 8:52
  have a healthy week.
• 8:54
  These tips come from a recent article by Kaitlin Reilly, and they are sure to give your
• 8:58
  well-being a boost.
• 9:00
  First up, make it a point to eat more fruits and vegetables.
• 9:05
  A study published in the American Journal of Medicine found that increasing your intake of
• 9:10
  produce can improve kidney health by reducing the overall acidity in your diet.
• 9:16
  This reduction in acidity lessens the stress on your kidneys.
• 9:20
  Even if you do not have kidney issues, eating more fruits and veggies comes with a host of
• 9:25
  benefits, like lowering your risk of cancer and keeping your brain young.
• 9:30
  So, go ahead and fall in love with big salads or snack on apples and baby carrots.
• 9:36
  Next, consider adding some classical music to your daily routine.
• 9:40
  According to a small study published in the journal Cell Reports, listening to classical
• 9:44
  music can activate brain circuits linked to emotion and reward, producing
• 9:49
  antidepressant-like effects.
• 9:51
  This was particularly true for people who already had a heightened appreciation for
• 9:55
  music.
• 9:56
  Previous studies have also shown that classical music can improve heart rates, blood pressure,
• 10:00
  and mood.
• 10:01
  So, why not get your Bach on and see how it makes you feel?
• 10:06
  If you find yourself constantly reaching for your phone, it may be time to unplug.
• 10:12
  Dr.
• 10:13
  Samantha Boardman offers some great tips to help you cut back on phone time.
• 10:19
  One major suggestion is to invest in a non-digital hobby.
• 10:23
  Whether it is stashing a book in your bag or trying out crochet or needlepoint, finding
• 10:28
  something to do with your hands can keep you from mindlessly scrolling.
• 10:33
  Another tip is to leave your phone at home when you do not truly need it.
• 10:37
  Try heading to the grocery store with a paper shopping list or take a walk and focus on your
• 10:42
  surroundings instead of your screen.
• 10:45
  Here is a delicious tip: top your yogurt with honey.
• 10:49
  Research from the University of Illinois Urbana-Champaign suggests that a spoonful of
• 10:54
  honey can boost the probiotics in yogurt, making them more likely to survive the
• 11:00
  digestive process.
• 11:02
  This can promote digestive health and regular bowel movements.
• 11:06
  Just remember, honey is still sugar, so do not go overboard.
• 11:11
  Now, let us talk about sleep.
• 11:13
  Hitting the snooze button might seem like a good idea, but it can actually disrupt your REM
• 11:18
  cycle, leading to drowsiness, fatigue, and even mood swings.
• 11:23
  Practicing good sleep hygiene, such as having a nighttime wind-down routine, can help you get a
• 11:29
  restful sleep that negates the need for snoozing in the morning.
• 11:33
  For those of you interested in strength training, personal trainer Rachel MacPherson
• 11:37
  busts some common myths.
• 11:39
  Contrary to popular belief, lifting weights will not make you bulky or less flexible.
• 11:45
  In fact, strength training can make you look leaner and improve your mobility.
• 11:50
  If you are not ready to hit the weights, you can start with body-weight exercises like
• 11:55
  squats, push-ups, and lunges.
• 11:59
  Looking for a refreshing dish?
• 12:01
  Try a cucumber salad.
• 12:04
  Logan Moffitt’s cucumber salad recipes have taken over TikTok, and for good reason.
• 12:10
  Cucumbers are hydrating, easy to prepare, and versatile.
• 12:15
  Just make sure your salad includes some protein and healthy fats if you are eating it as a
• 12:20
  meal.
• 12:22
  Thinking about going vegan?
• 12:24
  A new study published in Frontiers in Nutrition found that a low-fat vegan diet reduced harmful
• 12:30
  compounds called advanced glycation end-products, or AGEs, by seventy-three
• 12:36
  percent.
• 12:37
  These compounds, which form when animal products are cooked at high temperatures, can
• 12:42
  lead to inflammation and increase the risk of chronic diseases.
• 12:45
  A vegan diet, which avoids these compounds, may therefore lead to lower inflammation overall.
• 12:52
  Finally, do not overlook the humble potato.
• 12:56
  A small study found that participants who ate one baked potato with the skin daily for twelve
• 13:01
  weeks had a modest decrease in fasting blood glucose levels compared to those who ate rice.
• 13:06
  Potatoes are rich in potassium, vitamin C, and fiber, and they also contain resistant starch,
• 13:13
  which helps stabilize blood sugar levels.
• 13:16
  Just remember, this mostly applies to whole potatoes, not chips or fries drenched in oil.
• 13:22
  And that wraps up today's episode of Morning Medical with Dr.
• 13:26
  Chow.
• 13:27
  I hope you found these tips useful and that they help you make healthier choices this week.
• 13:32
  Remember, small changes can make a big difference in your overall well-being.
• 13:36
  Thanks for tuning in, and have a wonderful day!