Exercise can improve colon cancer survival

 

An exercise programme for colon cancer patients can cut the risk of dying by a third.

The researchers said it was "not a large amount" of exercise and any type of workout from swimming to salsa classes counted.

In this trial, the three-year exercise programme started soon after chemotherapy. The aim was to get the survey participants doing at least double the amount of exercise set out in the guidelines for the general population.

That could be three-to-four sessions of brisk walking a week, lasting 45-60 minutes, Prof Vicky Coyle from Queen's University Belfast said. 

Exercising besides can reduce fatigue, lift people's mood and boost their physical strength, it was found that 80% of respondents exercising remained cancer-free, meaning a 28% reduction in the risk of the cancer coming back, or a new one forming, after five years.

While eight years after the initial cancer treatment, 10% of respondents on the exercise programme died, compared with 17% in the group given only health advice, marking a 37% lower risk of death.

Exactly why exercise has this beneficial effect is unknown, but ideas include the impact on growth hormones, inflammation levels in the body and how the immune system functions - which patrols the body for cancer.

Dr Joe Henson, from the University of Leicester, said the results were "exciting".

He added: "We know that physical activity regulates several key biological processes that could explain these results, and further research will help us uncover why exercise is having such a positive impact."

In fact, scientists are already investigating whether similar exercise regimes could improve survival for people with other diseases, such as breast cancer.

Early Signs and Symptoms of Alzheimer's and Dementia

 

Dementia is a general term describing a decline in cognitive abilities that affect a person's ability to think, remember and perform everyday tasks.

Alzheimer's is a specific type of dementia characterized by progressive memory loss and cognitive decline. It is a disease in the brain that causes cognitive decline, eventually leading to dementia. It is characterized by the build-up of abnormal proteins (amyloid plaques and tau tangles) in the brain.

Alzheimer's is the most common cause of dementia.

Early signs and symptoms of Alzheimer's and Dementia include:

Memory loss that disrupts daily life

One of the most common signs of Alzheimer’s disease, especially in the early stage, is forgetting recently learned information. Others include forgetting important dates or events, asking the same questions over and over, and increasingly needing to rely on memory aids (e.g., reminder notes or electronic devices) or family members for things they used to handle on their own.

Sometimes forgetting names or appointments, but remembering them later.

Challenges in planning or solving problems

Some people living with changes in their memory due to Alzheimer's or other dementia may experience changes in their ability to develop and follow a plan or work with numbers. They may have trouble following a familiar recipe or keeping track of monthly bills. They may also have difficulty in concentrating and take much longer to do things than they did before.

Difficulty completing familiar tasks

Often, they find it hard to complete daily tasks. Sometimes they may have trouble driving to a familiar location, organizing a grocery list or remembering the rules of a favorite game.

Confusion with time or place

They can lose track of dates, seasons and the passage of time. They may have trouble understanding something if it is not happening immediately. Sometimes they may forget where they are or how they got there.

Trouble understanding visual images and spatial relationships

They could experience vision changes. This may lead to difficulty with balance or trouble reading. They may also have problems judging distance and determining color or contrast, causing issues with driving. 

Problems in speaking or writing

They may have trouble following or joining a conversation, may stop in the middle of a conversation and have no idea how to continue or they may repeat themselves.

As a result of experiencing changes in the ability to hold or follow a conversation, they may withdraw from hobbies, social activities or other engagements. They may have trouble keeping up with a favorite team or activity.

Also, they may struggle with vocabulary, have trouble naming a familiar object or use the wrong name (e.g., calling a "watch" a "hand-clock").

Misplacing things and losing the ability to retrace steps

They may put things in unusual places. They may lose things and be unable to go back over their steps to find them again. He or she may accuse others of stealing, especially as the disease progresses.

Decreased or poor judgment

May experience changes in judgment or decision-making. For example, they may use poor judgment when dealing with money or pay less attention to grooming or keeping themselves clean.

Changes in mood and personality

May experience mood and personality changes. They can become confused, suspicious, depressed, fearful or anxious. They may be easily upset at home, with friends or when out of their comfort zone.

Overall, if you notice one or more signs in yourself or another person, get checked. Early detection matters.

Your Face Wrinkles appear at the Age of 44

 

44 is the average age that people begin to notice the appearance of fine lines and wrinkles.

Before the age of 44, the most common skin issues are spots and breakouts, dry skin and blackheads. Once we reach 44, wrinkles, fine lines and signs of ageing becoming the primary skin concerns.

According to the customer survey of over 300 women and men, the average age we start to notice fine lines, wrinkles and signs of ageing is 44. Our body ages most rapidly between 44 and 60

“We’re not just changing gradually over time. There are some really dramatic changes,” said Prof Michael Snyder, a geneticist and director of the Center for Genomics and Personalized Medicine at Stanford University and senior author of the study.

“It turns out the mid-40s is a time of dramatic change, as is the early 60s – and that’s true no matter what class of molecules you look at.”

Researchers assessed the changes of 135,000 different molecules (RNA, proteins and metabolites) and microbes (the bacteria, viruses and fungi living in the guts and on the skin of the participants).

The abundance of most molecules and microbes did not shift in a gradual, chronological fashion. The transformations tended to occur when people were in their mid-40s and early 60s in both women and men.

“This suggests that while menopause or perimenopause may contribute to the changes observed in women in their mid-40s, there are likely other, more significant factors influencing these changes in both men and women,” said Dr Xiaotao Shen, a former postdoctoral scholar at Stanford medical school and first author of the study.

The first wave of changes included molecules linked to cardiovascular disease and the ability to metabolise caffeine, alcohol and lipids. The second wave of changes included molecules involved in immune regulation, carbohydrate metabolism and kidney function. Molecules linked to skin and muscle ageing changed at both time points.

The pattern fits with previous evidence that the risk of many age-related diseases does not increase incrementally, with Alzheimer’s and cardiovascular disease risk showing a steep uptick after 60. It is also possible that some of the changes could be linked to lifestyle or behavioural factors. For instance, the change in alcohol metabolism could result from an uptick in consumption in people’s mid-40s, which can be a stressful period of life.

The findings could help target interventions, such as increasing exercise during periods of more rapid muscle loss, the authors said. 

“I’m a big believer that we should try to adjust our lifestyles while we’re still healthy,” Snyder said.

Boosting Potassium, Not Just Cutting Sodium - Best Way to Lower Blood Pressure

 

Adding more potassium to the diet could be an easier, more effective way to lower blood pressure than cutting salt alone. The study was published in the American Journal of Physiology–Renal Physiology.

“Usually, when we have high blood pressure, we are advised to eat less sodium,” study author Anita Layton, professor of applied mathematics, computer science, pharmacy and biology at the University of Waterloo in Canada, said.

The new research, however, “suggests that adding more potassium-rich foods to your diet, such as bananas or broccoli, might have a greater positive impact on your blood pressure than just cutting sodium,” Layton said.

Ultimately, researchers found more dietary potassium helped lower blood pressure, even with “high” or “normal” levels of sodium intake—whenever potassium went up, regardless of sodium levels, blood pressure went down.

Men were more likely to have a greater reduction in blood pressure after increasing their potassium-to-sodium ratio than premenopausal women.

As a matter of fact, when you consume too much sodium, more water gets drawn into the blood vessels, swelling the blood volume. This makes your blood pressure increase, which can damage the vessels’ walls and lead to the buildup of plaque in your arteries. This stunts healthy blood flow and stresses your heart over time.

Potassium has the opposite effect: It relaxes the walls of the blood vessels, reducing the tension in your arteries so blood can circulate more easily, said Michelle Routhenstein, a preventive cardiology dietitian.

“One of the ways sodium and potassium work in tandem is through the kidneys,” Routhenstein said.

The kidneys have specialized proteins, called transporters, that use potassium to funnel sodium out of the body through your urine. Basically, the more potassium you eat, the less sodium you retain.

Thus potassium helps by relaxing blood vessels and assisting the kidneys in flushing out excess sodium. And boosting potassium lowers blood pressure more effectively than cutting sodium alone.

Good sources of potassium include apricots, bananas, lentils, potatoes, spinach, salmon and yogurt.

Bananas get all the glory, with one medium fruit serving up 422 milligrams of potassium.

The American Heart Association recommends a daily intake of 3,500 to 5,000 milligrams of potassium to treat high blood pressure.

Most adults do not get anywhere close to that amount, said Routhenstein. (At a minimum, men should aim for at least 3,400 milligrams of potassium per day, while women should shoot for at least 2,600 milligrams.)

Increase your potassium intake slowly as many potassium-rich foods are also high in fiber. Too much of that too quickly can cause GI distress like gas and bloating, and maybe even dramatic shifts in your blood pressure.

The American Heart Association, on the other hand, suggests limiting daily sodium intake to 1,500 to 2,300 milligrams, especially if you have high blood pressure. And also do your best to spread your intake throughout the day, rather than eating it all at once.

Although pairing that with 4,700 milligrams of potassium, the potassium to sodium ratio is 2:1, Routhenstein said there is no “golden” potassium-to-sodium ratio that is recommended for everyone. Your health history, lifestyle and dietary needs all play a role in how much of each mineral you should eat per day.

When Men to have Enlarged Prostate

 

An enlarged prostate – a disorder known as benign prostatic hyperplasia or BPH for short – is a highly common health issue for males over 50 (about 50% of men experience BPH symptoms when they are 51-60 years old, 70% in their 60s, 80% in 70s and 90% when older than 80).

The prostate is a small gland that helps make semen. It is found just below the bladder. And it often gets bigger as a man ages.

While BPH is the leading cause of prostate disorders, infections can also cause an enlarged prostate.

Urinary changes are the main enlarged prostate symptoms. BPH symptoms primarily include the following:

Frequent Urination

This is the most commonly seen symptom of an enlarged prostate. Frequent urination in men is often a sign of a prostate disorder. This symptom occurs because the enlarged prostate stresses the urethra, making it harder for urine to flow freely.

Weak Urine Flow

BPH can also cause a weak urine flow, where the stream of urine is not as strong as it used to be. This weakness can be attributed to the narrowing of the urethra caused by the enlarged prostate.

Difficulty Starting and Stopping Urination

Another symptom of BPH is difficulty initiating and stopping the flow of urine. The inability to fully manage urination can be frustrating and may require additional effort to fully empty the bladder.

Incomplete Emptying of the Bladder

The enlarged prostate can restrict urine flow, leading to a feeling of incomplete emptying of the bladder even after urination.

Dribbling at the End of Urination

BPH can also cause dribbling or leakage of urine at the end of urination. The inability to fully cease urine flow occurs because the enlarged prostate obstructs the urethra, preventing the bladder from fully emptying.

Less common symptoms might involve the following issues:

Urinary Tract Infections (UTIs)

In some cases, BPH can increase the risk of UTIs. The stagnant urine in the bladder, caused by the obstruction, provides a breeding ground for bacteria.

Blood in Urine

Although a rare symptom of an enlarged prostate, blood in urine (hematuria) can occur due to BPH. But blood in the urine might also be due to an infection or a potentially serious disorder like kidney disease or cancer.

Kidney Damage

If left untreated, BPH can lead to kidney damage. The stagnant urine in the bladder can back up into the kidneys, causing potential complications.

Sexual Dysfunction

BPH can also contribute to sexual dysfunction, including erectile dysfunction and decreased libido. This occurs because the enlarged prostate can compromise the normal functioning of the reproductive system.

It is critical to note that not all individuals with BPH will experience all of these symptoms. The intensity and combination of symptoms can also vary from person to person.

We can manage BPH with lifestyle measures:

Ø Including certain foods, while removing others, may help improve symptoms:

• Avoid high fat foods, incorporate more lean proteins like fish and poultry
• Eat more and many different vegetables, citrus and other fruits

Ø Make sure to lose weight if you are above a healthy number.

Ø Regardless of your weight, try exercising regularly at a moderate to vigorous level, most days of the week.

Ø Cut back on caffeine and alcohol, particularly at night, since both increase the need to urinate.

Ø Avoid drinking anything within a few hours of bedtime to reduce middle of the night wakings.

Ø Reducing or managing stress.

Besides, we can use herbal remedies to get relief from symptoms. For example, pygeum bark contains chemicals that might help shrink the enlarged prostate. It can be used with saw palmetto, stinging nettle root and/or bee pollen to treat BPH. Pygeum bark comes from the bark of a tree native to Africa called Prunus africana. 

Enlarged prostate symptoms are often mistaken for signs of prostate cancer (which is a malignant growth that develops in the prostate gland). While prostate cancer and BPH share symptom similarities, they have distinct differences that can help differentiate between the two.

Some common symptoms of prostate cancer are the same as BPH. These include the following:

• Difficulty urinating
• Frequent urination (particularly at night)
• Weak urine flow
• Blood in urine

However, some symptoms are not related to BPH but are related to prostate cancer. Please seek medical attention immediately if you are experiencing the following symptoms:

• Blood in semen
• Painful ejaculation
• Persistent pelvic, lower back or hip pain

What lifestyle changes can help avoid prostate cancer?

 

Prostate cancer is primarily a “disease of aging”.

As you get older, your chances of developing prostate cancer increase. While many people may wonder how to prevent prostate cancer, there is no one way to avoid the disease. Staying healthy as you age, or working to reverse existing health problems, can lower the risk. However, like all cancers, prostate cancer has certain risk factors that cannot be avoided.

For example, race and genetics play a significant role. If you are African American, your chances of developing prostate cancer are double those of white American men. If your father, brother or multiple blood relatives had prostate cancer, you are more likely to get it, too.

Men in western countries have much higher rates of prostate cancer than men in Asia. Experts suspect differences in eastern and western diets are to blame. Poor eating habits and diets that heavily rely on fats and animal proteins can cause DNA damage and lead to cancer.

And even men who are already at greater risk due to age, race or genetics can reduce their chances of developing prostate cancer by adopting healthy diets and lifestyles.

Thus what you eat matters.

New data published in the Journal of Clinical Oncology shows how diet can help after a prostate cancer diagnosis.

UCLA Health Jonsson Comprehensive Cancer Center researchers learned that a low omega-6, high omega-3 fatty acid diet, combined with fish oil supplements, could slow the growth of cancer cells in men with early-stage prostate cancer.

Dr. William Aronson, the lead study author, said, “Many men are interested in lifestyle changes, including diet, to help manage their cancer and prevent the progression of their disease. Our findings suggest that something as simple as adjusting your diet could potentially slow cancer growth and extend the time before more aggressive interventions are needed."

Improve Your Diet

Research has shown that the same types of diets associated with better heart and brain health are linked to a reduced risk of aggressive prostate cancer.

In a study published in the March 2022 issue of The American Journal of Clinical Nutrition, researchers found that men who reported eating primarily a plant-based diet, like the Mediterranean or DASH diets, had a significantly lower risk of developing aggressive prostate cancer.

Other studies have also shown that following healthier diets may lower the odds of dying from prostate cancer. While this benefit might be related to the high amounts of omega-3 fatty acids in fish (a staple of the Mediterranean and DASH diets), taking a fish oil supplement, however, has not been shown to reduce prostate cancer risk.

As a matter of fact, healthy diets consist of:

Reducing fat intake.

Eat less trans fats and saturated fats. Focus on healthy fats such as omega-3 fatty acids from nuts, seeds and fish. Limiting meat and added sugars may also be good for prostate health.

Avoiding charred meat.

Charred meat, from frying or grilling at high temperatures, may produce a chemical compound that leads to cancer.

Eating Vitamin D-rich foods.

Many people do not get enough vitamin D. But it can help protect against prostate cancer and many other conditions. Vitamin D-rich foods include cod liver oil, wild salmon and dried shitake mushrooms. Since the sun is a better, more readily available source of vitamin D, many experts recommend getting 10 minutes of sun exposure (without sunscreen) every day.

Eating more fruits and vegetables.

Incorporate a wide variety of produce, including plenty of leafy greens. The antioxidant lycopene, which is plentiful in cooked or processed tomatoes, has been shown in some studies to slow the growth of prostate cancer cells. Also, cruciferous vegetables (e.g., broccoli and cauliflower) contain a compound called sulforaphane that may protect against cancer.

Adding green tea and soy.

Clinical trials have suggested that soy may lower PSA (a blood test used to screen for prostate cancer. The test measures the amount of prostate-specific antigen (PSA) in the blood) levels, and that green tea may help men who are at high risk for prostate cancer lower their risk.

Maintaining a Healthy Weight

What you do not eat also matters. Maintaining a healthy weight and avoiding obesity is linked to a lower chance of developing advanced prostate cancer.

Obesity can be a risk factor for developing more aggressive prostate cancer. In general, losing weight and maintaining a healthy weight as you age can help reduce the risk of cancer and many other health problems.

Getting Regular Exercise

In addition to helping you achieve a healthy weight, exercise can reduce inflammation, improve immune function and fight some of the negative health effects of a sedentary lifestyle—all of which can help prevent cancer.

In fact, some evidence suggests that regular exercise can lower a man's likelihood of getting prostate cancer. In 2019, Harvard researchers published findings that showed men who engaged most frequently in vigorous activity had a 30% lower risk of developing advanced prostate cancer and a 25% lower risk of dying from prostate cancer compared with men who exercised the least.

Stopping Smoking and Drinking Less

Quitting smoking can improve your health in many ways, including lowering your cancer risk. And if you drink, do so in moderation. But some studies suggest that red wine has antioxidant properties that may benefit your health.

Staying Sexually Active

Studies show that men who have a higher frequency of ejaculation (with or without a sexual partner) were up to two-thirds less likely to be diagnosed with prostate cancer. Some experts theorize that ejaculation clears the body of toxins and other substances that could cause inflammation. The release of semen flushes harmful substances from the prostate. 

How to boost testosterone naturally?

 

Testosterone is the male sex hormone that is made in the testicles.

Testosterone affects males in many ways, including regulating sex drive, building bone mass, muscle mass and strength, distribution of body fat, production of sperm, and creation of red blood cells. Women also produce testosterone in their ovaries and adrenal glands, but they produce significantly lower levels than men.

Low levels of testosterone affect sexual function, causing reduced sex drive, fewer erections and infertility. It can also affect body composition unfavourably. Reduced testosterone levels can also cause weight gain.

Testosterone levels naturally decline with age. This is because DHEA (Dehydroepiandrosterone), a hormone that the body naturally produces in the adrenal gland and helps to produce testosterone, drops when a person ages, so do testosterone levels. 

Eating healthful fats found in fish and flaxseed might help the body use the DHEA it produces. Moreover, some measures may slow or reverse the process. The best way to improve testosterone levels is by adopting some lifestyle habits that can improve overall health and well-being:

Getting enough sleep

Lack of sleep can adversely affect the levels of hormones and chemicals that the body needs to function correctly, including testosterone.

Making sleep a priority may help maintain testosterone levels. People should aim to sleep at least seven to eight hours each night.

Maintain a balanced diet

Eating a healthful and nutritious diet can keep all hormone levels in the body balanced and promote optimal long-term health. Research has long shown that eating well is essential to maintaining testosterone levels and overall health.

The best diets are ones that include mostly whole foods and offer a healthy balance of fats, carbohydrates and proteins.

Maintain weight

Maintaining a healthy weight is the key for overall long-term health.

Research has shown that men who carry more weight have lower levels of testosterone, with obesity being an important factor in lowering testosterone, even over some other factors.

According to a 2016 study, men who are obese have 30% lower testosterone levels compared to men who are lean.

Stay active

A 2017 study suggested that increasing physical activity was more beneficial than weight loss for improving testosterone levels but do not overdo it, as higher levels of exercise may cause low testosterone.

In fact, the same study found that long-distance runners may experience low testosterone levels. The researchers speculated that this might be due to inadequate energy and improper nutrition.

Stress reduction

Stress elevates the hormone cortisol. Elevated cortisol negatively impacts testosterone. One 2016 study found that stressful events contributed to erratic changes in testosterone levels in males.

Vitamins

Many vitamins are important for optimum health and testosterone levels, such as vitamin D. Getting at least 15 minutes of direct sunshine each day can keep vitamin D levels managed. Food sources high in vitamin D include salmon and other fatty fish or fortified milk and cereal products.

Avoid drug and alcohol abuse

Abuse of drugs and alcohol links to lower testosterone.

According to one 2022 study, chronic alcohol use can lead to low testosterone levels due to the effects it has on the body, including hormonal reactions and cell damage.

Meanwhile, drug companies often promote products that claim to increase testosterone. While these might help some people, they may also slow down the body’s ability to produce testosterone naturally. Some studies have found that testosterone booster supplements and medications may present some health risks.

Also, while prescription medications can help manage a variety of health conditions, they are one of the most common reasons for low testosterone. For example, according to one 2021 study, statins, which are medications that lower cholesterol, may partially operate by reducing testosterone.

Moreover, there is little evidence to prove that testosterone therapy can help men with age-related testosterone problems.

Testosterone therapy may, however, be helpful when the body cannot produce testosterone on its own.

Mediterranean diet may support both weight loss and bone health

 

According to the International Osteoporosis Foundation, about one in every three women and one in every five men over the age of 50 live with osteoporosis — a disease where bones weaken and become prone to fractures.

Due to rapidly aging global population, studies show that osteoporosis will likely become a bigger burden, with some estimating the amount of osteoporosis-related hip fractures to almost double in 2050, compared to 2018 statistics.

Past studies show there are some ways in which people can help reduce their risk of developing osteoporosis, such as eating a well-balanced diet rich in calcium and vitamin D, not smoking, participating in exercises that strengthen the muscles and bones and maintaining a healthy weight.

New research indicates that a Mediterranean diet may also help improve bone density as well as weight loss results.

The new study found that following a low-calorie Mediterranean diet coupled with physical activity may help reduce weight loss- and age-related bone mineral density decline in older women who have metabolic syndrome and who have obesity or overweight.

This energy-reduced Mediterranean diet is a variation of the traditional Mediterranean diet that contains fewer calories. It still emphasizes healthy foods such as fruits, vegetables, legumes, olive oil and fish, but with controlled portion sizes to support weight loss. The traditional Mediterranean diet is also a healthy dietary pattern, but it is typically food consumed without specific limits on portion sizes.

“As people age, especially women after menopause, BMD (bone mineral density) tends to decline, raising the risk of osteoporosis and fractures, which can significantly affect quality of life and the ability to live independently,” Jesús F. García-Gavilán, a lecturer in the Department of Biochemistry and Biotechnology at the Universitat Rovira i Virgili in Spain, said.

 “The Mediterranean diet has been associated with many health benefits; however, its specific effects on bone health during weight loss and aging have not been thoroughly investigated. Given that physical activity also contributes to maintaining bone strength, we aimed to explore whether combining both in a structured lifestyle intervention could protect against bone loss in older adults, particularly in the context of intentional weight reduction.”

“A reduced-energy Mediterranean diet involves participants consuming a modified version of the traditional Mediterranean diet with approximately 30% fewer calories than their usual intake.”

“Previous research has indicated that losing weight, particularly through diet alone, can lead to a reduction in bone density, which poses risks for older adults. Additionally, exercising alone does not always prevent this issue. What is new in this study is the finding that combining a well-balanced, reduced-calorie Mediterranean diet with physical activity can prevent bone loss in older women, even while they are losing weight,” García-Gavilán said.

“This emphasizes that the type of diet is important during weight loss, not just the calorie intake.”

The new diet was cut to about 30% fewer calories than they typically consumed and only from a Mediterranean-style eating plan.

Upon analysis, researchers found that study participants who followed an energy-reduced Mediterranean diet and increased their physical activity produced significant beneficial effects on BMD, especially at the lumbar level in the lower back, over three years, among women. And it is important to protect the spine, where bone loss can lead to serious fractures and disability.

“This finding is significant because it indicates that weight loss doesn’t have to compromise bone health,” García-Gavilán explained.

However, scientists did report there were no BMD changes observed in male participants.

Mir Ali, a board certified general surgeon, bariatric surgeon and medical director of MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center in Fountain Valley, CA, commented:

“Loss of bone mineral density, especially as you age, can make a person prone to fractures and weakness. And a fracture in older patients, like in their 70s and 80s, can be a very significant thing. Somebody fractures their hip in their 70s, there’s a 20-30% mortality associated with it. So it’s a serious thing, and it’s important to try to reduce that.”

The Mediterranean diet is full of good fats, vitamins, calcium and other minerals that support good bone health.

“The Mediterranean diet is rich in nutrients that promote bone health,” García-Gavilán said. “Nuts and dairy products provide essential calcium, magnesium, and vitamin D. Healthy fats, such as those found in olive oil, have been shown to reduce inflammation.”

Antioxidants such as vitamin C from fruits and vegetables may help protect and support bone cells, García-Gavilán added, while other important vitamins, like vitamin K found in vegetables such as spinach, play a role in bone formation.

“Together, these nutrients can lower the risk of bone loss and support bone maintenance, especially as we age,” García-Gavilán said. “Understanding this nutritional context is crucial for maintaining our long-term quality of life.”

Monique Richard, a registered dietitian nutritionist, recommended:

Mimicking dietary patterns, as culturally appropriate, and accessible, rich in fruits and vegetables, unsaturated fats, lean protein and herbs and spices, such as the DASH diet and Mediterranean Diet, have strong evidence in contributing to overall health and longevity.

Gauging additional dietary and lifestyle behaviors may impact bone health, including soft drink intake, sugar, caffeine, and alcohol intake, as well as whether a person is a smoker, has a genetic predisposition to osteoporosis, osteopenia, and/or specific nutrient pathways affecting absorption and the bone matrix in addition to their current health status.

Moreover, we need to incorporate foods rich in nutrients associated with bone density, such as leafy greens, fruits rich in fiber, fish like sardines, salmon, tuna, tofu, and dairy.

Richard also recommended regularly incorporating weight-bearing movement two to three times a week, such as resistance training using free weights, weight machines, or your own body weight (plyometrics), pilates, yoga and tai chi, in addition to regular aerobic-cardio activity such as walking, running, dancing, or swimming.

“As we age, continued activity and quality of diet remain important priorities. Bone health is an inside-out-outside-in job with adequate nutrition needed as a foundation to keep that skeleton strong and vibrant.”

Is excessive sleepiness a warning sign of dementia?

 

According to the World Health Organization (WHO), “Dementia is currently the seventh leading cause of death among all diseases and one of the major causes of disability and dependency among older people globally.”

The WHO states that around 55 million people have dementia, and the number is increasing by about 10 million every year. and by 2050 the number is likely to be almost 140 million. Between 60% and 70% of people with dementia have Alzheimer's disease.

Dementia is primarily a disease of old age. Many factors may increase a person’s risk of developing dementia such as:

• lack of physical activity
• uncontrolled diabetes
• high blood pressure (hypertension)
• hearing loss
• tobacco and alcohol use.

There is also a genetic component to dementia. However, several studies have shown that even those with a hereditary risk can reduce it by adopting a healthy diet, exercising regularly, and avoiding smoking and too much alcohol.

Another healthy lifestyle is getting enough of the right sort of sleep. And many researchers are now seeing connections between sleep and dementia.

Dr. David Merrill, geriatric psychiatrist, said, “Sleep is a factor that can either be protective or risky for cognitive health. The effects of sleep on cognitive health depend on the attributes of an individual’s sleep, including the quality, quantity, frequency and even the regularity of sleep.”

A new study in women over 80 years of age has linked increased sleepiness with greater dementia risk. It was found that women with increasing 24-hour sleepiness had approximately double the dementia risk of those with stable sleep profiles over the 5 years. However, increased sleepiness was not associated with increased risk of MCI (mild cognitive impairment).

The study appears in the journal Neurology.

Ben Dunkley, a cognitive neuroscientist, said, “the study rightly highlights the bidirectional relationship between sleepiness and dementia; however, as the authors point out, the exact direction of the relationship cannot be concluded with a correlation study such as this.”

Dunkley explained that:

“Sleep disturbances could indeed signal early neurodegenerative changes, acting as precursors to clinical symptoms. Conversely, dementia-related neurological changes might disrupt the brain’s sleep-regulating centers, exacerbating sleepiness. Crucially, sleep-related changes could be used to predict later life dementia risk.”

Steve Allder, MDm consultant neurologist said:

“Older adults in the preclinical stages of dementia may experience increased daytime sleep as a response to brain changes affecting arousal and alertness. Neurodegeneration in regions like the hypothalamus and brainstem, which regulate sleep, could result in greater daytime sleep needs. Inflammation and vascular risk may also be contributing factors. Disrupted sleep patterns and excessive sleep are linked to increased inflammation and cardiovascular risks, both of which are known to play a role in dementia development.”

“Increased sleepiness and frequent napping may be linked to dementia due to several underlying factors. One key reason is sleep fragmentation and neurodegeneration — poor nighttime sleep quality can disrupt deep sleep, which is essential for clearing amyloid-beta, a protein associated with Alzheimer’s disease.”

“Circadian disruption also plays a role, as worsening sleep-wake cycles and irregular circadian rhythms are associated with neurodegenerative changes. Circadian misalignment can impair memory consolidation and contribute to cognitive decline,” he continued.

Concurring with the researchers’ suggestion that increased sleepiness might be a result of early dementia, Allder also explained that excessive sleepiness might act as a compensatory mechanism for brain dysfunction.

This study provides further evidence that altered sleep patterns in older age may contribute to the risk of dementia.

Dunkley offered advice for maintaining good sleep patterns.

“Beyond sleepiness alone, disruptions like fragmented sleep, reduced sleep efficiency, and irregular circadian rhythms are strongly linked to dementia risk,” he said.

He further advised, “Improving sleep quality through lifestyle modifications — such as consistent sleep schedules, minimizing alcohol consumption, and optimizing sleep hygiene — can measurably enhance brain health.”

“It’s recommended — not only for brain health, but for overall health — that people get 7 to 9 hours of quality sleep per night.”

Those who regularly slept for more than 9 hours a night had double the dementia risk of those who slept between 6 and 9 hours, according to a large-cohort study from Boston University. They also had lower brain volumes.

It may be that excessive sleep was a symptom of early neuronal changes rather than the cause. The researchers of this study suggest that long sleep time could be a predictor of dementia risk.

Meanwhile, if sleep is disturbed, brain waste, such as beta-amyloid and tau, may start to build up, eventually forming the plaques and tangles characteristic of Alzheimer’s. Accumulation of beta-amyloid and tau may begin 10-20 years before dementia symptoms become noticeable.

“The disrupted, poor-quality sleep seen in sleep disorders leads to both acute and chronically worsening changes in the brain. Normally, a good night’s sleep literally allows for repair and restoration of brain function to the levels seen at the beginning of the prior day.”

Dr. Porsteinsson explained: “When you sleep, the brain ‘shrinks’ which appears to open up the flow of cerebrospinal fluid that flushes out toxic byproducts such as beta-amyloid and p-tau. The brain also resets its balance (homeostasis) during sleep. The quality of sleep and how much time you spend in deep-sleep matters here as well.”

Moreover, people with sleep apnea are at increased risk of several health conditions. Recent studies have also suggested the links between sleep apnea and dementia.

One study found that the temporal lobes — which are vital for memory — were reduced in thickness in those with sleep apnea, a change that is also seen in people with dementia.

Another study found that the hippocampus was reduced in volume in people with sleep apnea — hippocampal atrophy is a feature of Alzheimer’s disease.

This study also showed that two toxins — tau and beta-amyloid, which are thought to be responsible for many of the symptoms of dementia — build up in the brains of people with sleep apnea, probably because of a lack of oxygen in the blood.

Two more studies added to these findings. One detected raised tau levels in those with sleep apnea; the other found them to have amyloid plaques.

A 2019 review of studies found that sleep disorders, including sleep apnea, insomnia, inadequate or overlong sleep, and sleep disturbance were linked to cognitive decline and dementia.

Maintaining a healthy lifestyle and ensuring you get enough quality sleep may reduce the risk of both dementia and many other health problems. Thus improving sleep might be a way of alleviating dementia symptoms.

But no study has yet proved a causative link — or which way the relationship acted. Did sleep problems predispose to dementia, or were sleep problems a sign of the early stages of dementia? Is it possible that treating sleep disorders might help prevent dementia?

RFK Jr. wants to make America healthy again

 

Toxic chemicals used in food preparation can leach into human bodies.

However, Americans love ultraprocessed foods. Ultraprocessed foods comprise more than half the calories the average American adult eats. They are up to 70% of the American diet. But they are linked to a wide variety of health issues including heart disease, obesity and diabetes.

In October 2023, California in US banned four substances — BVO, red dye No. 3, potassium bromate and propylparaben due to their links with serious health concerns as cancer, endocrine and reproductive issues, and heart and liver problems. For example:

Brominated vegetable oil, or BVO, is vegetable oil modified with bromine. It is used to suspend citrus flavorings into sodas and juice drinks, where it prevents the flavoring from separating during shipping and storage.

BVO leaves residues of bromine triglycerides in body fat and fat in the liver, heart, and brain. Excessive bromine accumulation in the body results in bromine toxicity, which causes damage to the central nervous system, headaches, nausea, memory loss and loss of coordination,

Another case, red dye No. 3, a synthetic color additive made from petroleum and chemically known as erythrosine, was used to give foods, candy and beverages a bright cherry-red color. But scientists have discovered its links to cancer in animals.

Meanwhile, black-colored plastic used for kitchen utensils and toys is linked to banned toxic flame retardants.

Robert F Kennedy Jr, the newly confirmed lead of the Department of Health and Human Services in US has pledged to tackle these ultra-processed foods, food dyes and additives and spoken out against these ingredients that hurt health.

In fact, he has frequently advocated for eliminating ultra-processed foods which are “poisoning” people, particularly children. These foods altered to include added fats, starches and sugars, like frozen pizzas, crisps and sugary breakfast cereals, that are linked to health problems like cancer, cardiovascular disease and diabetes.

And so Kennedy wants to ban ultra-processed foods from school cafeterias.

The former Democrat has also singled out other controversial health issues including seed oils, pasteurized milk and fluoride in drinking water.

He has come after seed oils, writing on social media that Americans are being “unknowingly poisoned” by products like canola and sunflower oil that are used in fast foods.

But public health experts and former officials said a number of Kennedy’s goals were not worthwhile - and in some cases, harmful.

For instance, he believes raw milk has health benefits despite the increased risk of bacterial contamination. But drinking raw milk that has not been pasteurized - a process that helps kill bacteria - can make people sick or even kill them.

“There's no evidence of any nutritional benefit of any magnitude that we know that comes from non-pasteurizing of milk,” said Dr Peter Lurie, executive director for the Center for Science in the Public Interest, a non-profit group in US that advocates for food safety.

Kennedy’s proposal to remove fluoride from drinking water and be banned altogether also could be problematic, because fluoride, in the low levels found in water, has been proven to improve dental health, said University of Michigan nutritional sciences professor Jennifer Garner.

And his claim that seed oils are helping drive the obesity epidemic is not based in science, either, Dr Lurie said. 

“We see no evidence for that. In fact, they seem like important products to the extent that they substitute for saturated fats such as butter”, he said.

How To Prevent "Brain Rot"

 

In 2024, "brain rot" was named Oxford's Word of the Year, reflecting concerns about the effects of modern digital culture on a person's cognitive health.

Many people sacrifice sleep to scroll through social media or binge-watch their favorite shows and consume trivial, low-value content. Excessive online use can reduce focus and memory, negatively affect your mental and emotional well-being, and increase the risk of cognitive decline and age-related neurodegenerative disorders like dementia. It can also contribute to social withdrawal and reduce physical activity.

Today, brain rot has become shorthand for describing the negative effects of low-value digital content—especially on social media.

Common signs of brain rot include difficulty concentrating, social isolation and brain fog (a term for a range of symptoms that cause cognitive impairment, such as the ability to think clearly, focus, concentrate, remember and pay attention. It is often described as a cloudy-headed feeling. Forgetfulness is a common complaint among older adults). 

Adopting healthy habits can help you stay mentally sharp and prevent brain rot.

1. Set Social Media Time Limits

Social media platforms are designed to grab and keep your attention. While scrolling through social media can be entertaining, prolonged scrolling often comes at the expense of your focus, productivity and mental well-being. Excessive social media usage can increase anxiety and depression and reduce your school and work performance. 

Setting limits on your time on social media (i.e. digital detoxes—unplugging and stepping away from electronics for a set period) can help protect your cognitive health, boost productivity and mental well-being.

2. Foster In-Person Social Connections

While online connections can add value and help you connect with people with shared experiences, connecting with friends and family in person is important. Make it a point to nurture offline relationships.

Human connection and meaningful social interactions are fundamental to mental and emotional health. Face-to-face communication and connection fosters deeper bonds, empathy, opportunities for meaningful conversations and emotional support. Strong social ties can improve memory and protect against age-related cognitive decline.

Moreover, spending time outdoors is one of the simplest ways to reduce the effects of digital overstimulation, prevent brain rot and improve cognitive performance.

3. Limit Multitasking

While toggling between work emails, social media and your to-do list may seem efficient, multitasking can be more harmful than helpful.

When you multitask, your brain switches rapidly between tasks rather than performing them simultaneously, straining your working memory and decreasing your ability to focus.

4. Practice Mindfulness

Regular mindfulness practice can help retrain your brain to focus, breaking the habit of mindlessly scrolling through social media or other trivial content.

5. Learn a new skill, read books or engage in creative hobbies

Learning a new skill pushes your brain to adapt and grow, enhancing neuroplasticity—the brain's ability to reorganize itself by forming new connections.

Reading is one of the most effective ways to support your brain health. It also strengthens areas of the brain associated with language and imagination, making it a powerful tool against brain rot.

In the meantime, creative hobbies like crafting, drawing, knitting, writing or playing an instrument can keep your brain engaged and foster problem-solving skills.

Moreover, you need to get enough sleep as sleep is essential for brain health. And you also need to eat a nutritious and balanced diet, which can nourish your body and your brain. Consuming high-sugar or processed foods that are low in nutrition can reduce cognitive performance.

In addition, exercise can help you stay mentally sharp while reducing the risk of cognitive decline. It also helps reduce cortisol levels, a stress hormone that can accumulate from excessive digital media consumption and contribute to mental fatigue. 

Vitamin B12 Benefits

 

Vitamin B12, like any other vitamin, is necessary for your body.

Vitamin B12 is a water-soluble vitamin, meaning it needs to be consumed more than fat-soluble vitamins (A, D, E, K) because, unlike fat-soluble vitamins, water-soluble vitamins are not stored in significant amounts in the body. Usually, the excess is excreted through urine every day. Therefore, you need to consume it daily.

Since vitamin B12 contains the mineral cobalt, it is sometimes known as cobalamin.

Vitamin B12 plays a huge role in your body:

Creating red blood cells

New red blood cells need vitamin B12 and folate (vitamin B9) to grow and develop. If these vitamins are lacking, making DNA is hard, causing the immature red blood cells to die. This leads to anemia.

Maintaining nerve cells for nerve functioning

Vitamin B12 is needed to develop the central nervous system (the brain and spinal cord).  Deficiency in vitamin B12 can lead to neurological issues (such as depression and mood changes).

Several studies show a link between depression and low levels of B12 but not a link between increasing the levels of B12 and a reduction in depression symptoms. However, it could be helpful to screen people for B12 deficiency in advance and give B12 supplements to delay or prevent the onset of depression to them.

Vitamin B12 deficiency is also associated with cognitive problems (problems with thinking, judgement and learning) and memory issues and may play a role in getting Alzheimer's disease and stroke.

One study gave B12 vitamins to people with mild cognitive issues and low levels of B12 and showed that most people improved their cognitive symptoms. However, other studies have not seen a connection between low levels of B12 and cognitive problems or an improvement in these symptoms after getting extra doses of B12.  More research is needed.

Keeping skin, hair and nails healthy

Skin 

If you have a very low level of B12, you may be subject to hyperpigmentation (dark spots) on the skin, as well as to vitiligo (light patches on the skin), mouth ulcers, eczema and acne.

On the other hand, too much B12 in the body can also give you vitiligo, mouth ulcers, eczema and acne.

Hair 

B12 deficiency is associated with hair loss. But there is not enough evidence to show that taking B12 supplements will help hair grow back.

Nails

If you have too little B12 in the body, your nails might turn brown-gray or bluish. This should change when you up the B12 level to normal. However, there are no studies showing that taking B12 if your levels are normal will help your nails grow stronger or longer.

Bone health

Several studies have positively linked B vitamins, including B12, with a lower risk of osteoporosis (a disease that weakens the bones) and hip fractures. 

Factors that cause vitamin B12 deficiency in the body include:

Intestinal malabsorption

Conditions that affect your small intestines like Crohn's disease, celiac disease, bacterial growth, or a parasite can lead to vitamin B12 deficiency so can having an autoimmune disease called atrophic gastritis, in which the stomach lining has thinned. This means the body does not make enough hydrochloric acid and intrinsic factor in the stomach, both needed to absorb B12. (Hydrochloric acid separates B12 from the protein it is attached to in food; the freed B12 then combines with intrinsic factor so that the body can absorb the vitamin.)

Also, if you have had weight loss surgery or another operation that removed part of your stomach, you might no longer make enough hydrochloric acid and intrinsic factor to absorb vitamin B12.

Pernicious anemia

Pernicious anemia is an autoimmune disease in which your body cannot make intrinsic factor, a protein that needed to absorb B12 mentioned above. Pernicious anemia is the most common cause of B12 deficiency.

Thus immune system disorders, such as Graves' disease or lupus, are linked with vitamin B12 deficiency, because people who have them tend to also have pernicious anemia or atrophic gastritis, which prevent absorption of the nutrient.

Alcohol

Misusing alcohol or drinking heavily can also make it harder for your body to absorb nutrients, including B12.

Medicines

Taking certain medicines can interfere with the absorption of vitamin B12. These include some heartburn medicines like proton pump inhibitors such as esomeprazole (Nexium).

Vegan diet

If you follow a vegan diet or you are a vegetarian who does not eat enough eggs or dairy products, you could be lacking in vitamin B12. You can add fortified foods to your diet or take supplements to meet this need.

Aging

With age, it can become harder to absorb this vitamin. Many people over 50 do not make enough hydrochloric acid in their stomachs to absorb B12 from foods.

The average recommended daily amounts, measured in micrograms, vary by age. For adults, it needs about 2.4 micrograms.

You can prevent vitamin B12 deficiency by eating animal products (meat, fish, poultry, eggs, milk, etc.) or from foods that have been fortified with it (such as fortified breakfast cereals) or from supplements.

As mentioned, if you have vitamin B12 deficiency, you could become anemic. And if you are pregnant, without enough vitamin B12, your baby could have developmental delays and not thrive the way they should as B12 is very important for brain and spinal development.

A mild deficiency may cause no symptoms. But if untreated, it may lead to weakness, tiredness, lightheadedness, numbness, tingling, depression, mood swings and other symptoms.

A rare condition from a lack of vitamin B12 is optic neuropathy. This means that the optic nerve, the nerve that transmits visual information from the eye to the brain, is damaged. This can lead to a gradual loss of vision, as well as to your seeing blind spots. Less than 1% of people with B12 deficiency report getting optic neuropathy.

On the other hand, excess vitamin B12 in the body is rare because the excess can be excreted through urine. Usually, the manifesting side effects are an indicative sign of kidney dysfunction or liver diseases such as people who have diabetic nephropathy (diabetes that leads to loss of kidney functioning) as the body does not process and secrete the excess vitamin properly.