Holistic Well Being

Food Poisoning

2026-10-14T01:53:00.492-07:00

Food poisoning is an illness caused by eating food or drinking water contaminated with bacteria, viruses, parasites, or harmful toxins. Food can become contaminated at any stage between farm and table, from growing and processing to storage, preparation, cooking, and serving.

People who eat tainted food commonly experience symptoms such as an upset stomach, diarrhea, vomiting, or even fever within hours or days afterwards. Less common food poisoning symptoms include headache, blurred or double vision, and weakness. Most people who get food poisoning have a mild bout and are able to recover without medical care. Sometimes, however, food poisoning can lead to more serious illness or complications.

Although you can get food poisoning year-round, it is more likely to occur during warm weather. Microorganisms that cause food poisoning grow faster in hot, humid environments and can make food that has been sitting out too long in the heat unsafe. But even at room temperature, some harmful bacteria tainting food can double every 20 minutes.

The following are some of the common pathogens which cause food poisoning:

E. coli. Certain strains of this bacterium can cause food poisoning by infecting the intestinal tract directly or by producing a toxin. These strains can be picked up from undercooked beef (especially ground beef); unpasteurized milk and juices; and raw flour, fruits, and vegetables. The incubation period varies: if toxin is produced, the range is typically three to four days but may extend up to nine days. If there is no toxin produced, symptoms may begin within 12 to 36 hours.

Listeria. These bacteria can contaminate soft cheeses; raw milk and unpasteurized milk products; meats, including cold cuts and raw hot dogs; and ready-to-eat salads. Intestinal illness usually begins within a few hours to two or three days. Illness can spread beyond the intestines and can be life-threatening. Pregnant women, newborns, older adults, and people with weakened immune systems are the most vulnerable.

Norovirus. This is a group of related viruses that can cause norovirus infection. High-risk foods include raw or undercooked shellfish, leafy greens, fruit, ready-to-eat (or take-out) sandwiches, salads, and bakery items. The incubation period is 12 to 48 hours. Norovirus can also be transmitted via inanimate objects; for example, a contaminated toy or door handle.

Salmonella. This bacterium can taint raw and undercooked poultry, eggs, meat, and seafood; unpasteurized juice; raw (unpasteurized) milk and dairy products made from raw milk; pasteurized cheese; raw fruits and vegetables; nuts and nut products; and spices. The incubation period is typically six to 72 hours.

Usually proper handling, cooking, and storage of food help reduce the chances of an infection:

Wash hands. Contaminated objects, surfaces, and food you touch can all carry harmful germs. To avoid getting sick, wash your hands with soap and warm water before eating, before and after handling food, and after using the bathroom, changing diapers, or handling pets. As bacteria or viruses can also be passed from person to person via vomit or stool that lingers on surfaces or on hands, and so you need to wash hands when such case happens.

Wash fruits and vegetables. Thoroughly rinse vegetables and fruits under running water prior to peeling, cooking, or eating them. And peeling things that can be peeled is a standard recommendation. These steps may be especially important if you have a compromised immune system. Moreover, when appropriate, scrub produces with hard surfaces with a clean produce brush to remove dirt and substances including pesticides and contaminants from the surface and the fissures.

Keep cutting boards and utensils clean. Use hot, soapy water to clean cutting boards and utensils after they have had contact with raw meat, poultry, or seafood or unwashed fruits or vegetables. To avoid cross-contamination, consider using separate cutting boards for fruits and vegetables versus meat, poultry, seafood, and eggs.

Moreover, as said by Dr. Elizabeth Hohmann, an infectious disease specialist at Harvard-affiliated Massachusetts General Hospital, “Someone will cut a raw chicken on a cutting board and just rinse it off, not scrub it. That kind of slip can be risky, since harmful microorganisms like Salmonella can hide in the board’s nooks and crannies and lead to cross-contamination — a transfer of germs from one food to another — when the board is next used.”

Cook and store foods properly. When cooking, cook thoroughly to ensure the foods have reached a safe internal temperature.

The refrigerator should be kept at 40° F (4.4° C) or below and the freezer at 0° F to prevent food spoilage.

In the refrigerator, store raw meat, seafood, poultry, and eggs separately from other foods, like fruits and vegetables. Refrigerate leftovers in covered containers within two hours (one hour if it’s hotter than 90° F outdoors), or freeze them if you do not plan to eat them within three or four days.

Thaw foods safely. Thawing perishable frozen foods at room temperature is unsafe, as bacteria can multiply quickly. Foods should be thawed in the refrigerator overnight, under cold running water, or by microwaving them.

Moreover, the infectious risk from food that contains items from many different sources is much greater.

Pregnant women, children, older adults, and people with cancer or autoimmune diseases should avoid eating raw, rare, or undercooked meats or poultry; raw fish (such as sushi) and raw or undercooked shellfish; raw milk and other unpasteurized dairy products; raw or undercooked eggs; raw sprouts; and unpasteurized fruit and vegetable juices.

Also, people who have an underlying condition such as heart or kidney disease should seek medical care right away when they develop food poisoning. And people with weakened immunity from chemotherapy, organ transplant, or medications that tamp down the immune system should have a lower threshold for seeking care for symptoms of food poisoning, because they are at higher risk of complications and invasive disease.

The Health of Your Bones linked to Brain Health

2026-10-04T01:22:45.156-07:00

As we age, we lose bone density (also called bone mass), a measure of calcium and other minerals in bones. In some cases, losing bone density can lead to osteoporosis, a disease that can make your bones more likely to break.

A research suggests a connection between reduced bone density with aging and cognitive decline.

In a study published in Radiology (the journal of the Radiological Society of North America), it was found that people with low bone density were more likely to experience faster deterioration of cognitive function as they aged as well as accelerated age-related injury to brain tissue. Results were most striking in people with type 2 diabetes.

The lead study author, Sara Momtazmanesh, a postdoctoral research fellow in the department of radiology and radiological sciences at Johns Hopkins University in Baltimore said those participants with the lowest quarter of bone density were linked to a 0.3 percent faster decline in their global cognitive score compared with those in the highest quarter bone density group. (The cognitive testing for the study assessed overall thinking ability, covering factors such as memory, language, attention, and the speed at processing information under time pressure.)

The connection was strongest for people with diabetes, according to Deborah Kado, professor of medicine specializing in geriatrics at Stanford University and co-director of the Stanford Longevity Center in California.

She noted that diabetes patients are at particular risk for cardiovascular problems, including vascular dementia (caused by issues that disrupt blood flow to the brain).

Kado suggested: “As people age, they tend to lose the calcium in their bones and gain calcium in their arteries, including in the small arteries that are in our brain,” she says.

Because the study is observational, it could not demonstrate whether bone loss causes brain change, but simply that there appears to be a link. There are likely many shared risk factors for different diseases that might not seem related, such as osteoporosis and dementia, according to Kado.

That suggests that taking steps toward adopting healthy lifestyle behaviors might decrease the risk of multiple diseases at once. These measures that may simultaneously help bone and brain health include:

Following a diet of minimally processed foods
Getting regular physical activity, including weight-bearing resistance training
Not smoking
Keeping alcohol consumption to a minimum
Checking vitamin D levels (Vitamin D helps the body absorb calcium. Vitamin D also plays an important role in brain health and cognitive function.)
Keeping diabetes and blood pressure well managed to protect blood vessels in both the bones and the brain

What we can learn from Japan having more than 100,000 people who are 100 or older?

2026-09-22T02:11:37.423-07:00

This year, the number of people ages 100 or older in Japan surpassed a record of 100,000.

Japan now has 107,677 centenarians, up 7,914 from the previous year and exceeding the 100,000 mark for the first time. Nearly 88% of them are women.

Kyoto resident Fuyo Kishimoto was recently recognized as the oldest Japanese woman at age 114. Japan’s oldest man is 112-year-old Hikaru Kato from Kumamoto in southern Japan.

“I’m very pleased that many people are living long, healthy and active lives,” Health Minister Kenichiro Ueno said, citing progress in medical technology, healthy lifestyle and diet as contributing factors.

But more important, how to ageing gracefully?

When Mieko Nagaoka was 100, she published her book entitled: "I'm 100 years old and the world's best active swimmer" before going on to set the first world record for her age group, swimming 1,500m in a 25m pool. At 105 years old, she still enters Masters competitions and currently holds 18 world records.

Another beloved centurion was Master class sprinter Hidekichi Miyazaki, who passed away in 2019 at 108 years old. Nicknamed “Golden Bolt” after the Olympic Gold medalist Usain Bolt, Miyazaki made headlines at 105 years old when he set the world’s first record for 100m sprint for the 105-and-over age category.

Asked about his performance he replied, “I’m not happy with the time,” echoing the competitive mentality that drives Nagaoka to swim.

Thus this “never losing the competitive spirit” (a healthy rivalry, whether against a near-aged competitor or your younger self), combined with the hope of achievement, seem also to play an important part.

Other attributes include:

Older Japanese adults strongly avoid the meiwaku (being a nuisance) mentality—the desire not to be a burden or cause trouble for family or society, i.e. being self-reliance.

Over 60% of people over 65 stay in the labor force, viewing themselves as productive community members - a strong incentive to keep working as a cog in the social wheel for as long as possible.

According to the Cabinet Office’s Annual Report on The Ageing Society, a staggering 70% of people aged 60-69, and about 50% of people aged 70 and above are either working or engaged in volunteer activities, community activities and hobbies. Seniors are participating in local community centers, group exercise, and peer networks like moai (support circles).

Having a social life that does not rely on young family members is a major factor in engaging in hobbies. Aside from active sports such as swimming (a very popular sport with the senior community due to its rehabilitative benefits), elders are engaged in various activities from traditional calligraphy, flower arrangement, sewing, to taking up musical instruments and dancing.

Moreover, low-impact physical habits like walking, gardening, and stretching are seamlessly woven into everyday routines.

According to Yuko Oguma, associate professor in Health Management Research at the Keio Sports Medicine Research Center, athletic ability has been linked to higher cognitive ability.

“Light exercise, whether stretching, walking daily, working out at the local community center, is effective,” says Oguma. “Not only for cognitive functions but from a social aspect as well. Compared to 10 years ago, the Japanese seniors are healthier, and have a higher quality of living. This is thought to be a combination of better medical aid and understanding of our bodies. Recently, there has been evidence that muscles can continue to strengthen, even in old age, which is contrary to what we believed in. We believed muscles deteriorate with age, but research is finding that not only can we still train and strengthen our muscles, but that it is important.”

Oguma also believes that having so many peers within the society that look out for one another, is an understated factor in ageing gracefully. “Often it is the senior citizens themselves that put together programs within the community. They work among themselves to provide activities, to be more fit or to be included socially. It is this proactiveness that strengthens them.”

Now, Japanese policy makers, companies and communities are focusing more and more on improving the quality of life of their senior citizens.

Your Exercise Should Change With Age

2026-09-09T01:40:50.905-07:00

When you get older, your muscles, joints, hormones and recovery all change:

Muscle mass begins to decline (a process known as sarcopenia), metabolism slows and joints become stiffer.
Hormonal changes: impacting everything from your energy levels to bone density.
Females often have more rapid changes than males due to a decline in estrogen during menopause. Decreased estrogen speeds bone and muscle loss.

Thus certain types of exercise become more valuable than others as you age. An older adult may focus more on balance and strength to prevent falls.

Preventing falls is crucial for older adults because falls are a leading cause of severe, life-threatening injuries and loss of independence.

Falls can cause serious health problems, including broken bones (fractures) of the hip and spine, leading to long-term complications and hospitalizations. Severe impacts can also cause dangerous brain injuries or internal bleeding. Moreover, falls are the leading cause of injury-related deaths in individuals over 65.

Balance, Stability and Control

Balance is your ability to maintain control of your body’s position, whether standing still or moving. It relies on coordination between your muscles, joints, vision, inner ear and nervous system.

Balance is particularly important as you get older since it is an area of function that begins to decline. Having good balance helps reduce fall risk, improves body awareness, and assists with everyday tasks like stepping over an obstacle, walking on uneven ground, or turning quickly.

Stability is your ability to control your body and joints during movement. It helps you maintain body alignment and transfer force efficiently when moving. It also helps your muscles support your joints through different positions, which can reduce unnecessary strain and make movement feel more controlled.

Building control alongside balance can help keep your body aligned and joints stable, which is important for completing everyday movements safely and with confidence. For example, good knee stability helps you perform squats safely or climb stairs without excessive movement or strain on the knee joint. Core stability helps protect your spine when lifting or carrying, and good shoulder stability helps you reach, push, and pull with control.

Moreover, stability also helps reduce compensations, which can place extra stress on nearby joints and muscles.

Controlled movements like single-leg stands can improve stability and prevent falls.

Strength and Power

Strength is the ability of your muscles to produce force. Maintaining muscle mass supports your independence, joint stability, bone health, joint function, posture and metabolism. Maintaining muscle is especially important as you get older, because muscle mass and strength naturally decline with age.

Strength training, also known as weight training or resistance training, is exercise designed to improve strength using body weight, free weights, or resistance bands to build muscle mass, increase power and improve bone density.

Having strong muscles helps you lift, push, pull, carry, climb, and support your body through daily activities.

Aim for 2-4 sessions per week and focus on the major muscle groups.

Besides strength and balance, a well-rounded, balanced fitness routine should also include endurance and mobility.

Endurance

Endurance training involves continuous physical exercise to strengthen your aerobic system, heart, and lungs, allowing you to sustain activity for longer periods

A few examples of aerobic endurance exercise include activities like walking, jogging, sprinting, cycling and swimming.

All these activities will raise your heart rate and support heart health, blood pressure, blood sugar regulation, sleep, mood, stamina and overall energy. It also makes everyday activities feel easier, from climbing stairs to walking long distances.

Mobility and flexibility:

Flexibility refers to your muscles’ ability to lengthen passively, i.e., how far a muscle can stretch when you are not using it to produce movement.

Mobility goes a step beyond flexibility, it is the ability to move a joint actively through its full range of motion.

Good mobility helps you squat, reach overhead, rotate, bend, walk, and perform other movements with better form.

Regular mobility training reduces stiffness, prevents injuries, and supports everyday movements, from bending to tie your shoes to performing advanced yoga poses.

Having said these, a balanced fitness routine does not require separate workouts. Although each pillar trains a different physical quality, many activities train multiple pillars at once. For example, strength exercises like weighted lunges can build strength, stability and balance simultaneously.

The key is to train facets of all pillars to maximize your fitness. Together, they create a well-rounded approach to movement that supports health, performance and longevity. The more time you spend doing exercises, the more fit you will become.

How to Improve Heart Health

2026-07-18T00:50:29.824-07:00

There are many changes you can make to keep your heart healthy and strong.

Quitting smoking is one of the most important steps you should take to protect your heart, as smoking is a top controllable risk factor for heart disease.

In addition, other lifestyle changes, especially those related to diet, exercise and mental health, can also help improve your heart health:

Heart-healthy dietary changes

These include managing excess body fat, eating more soluble fiber, incorporating omega-3-rich fish, limiting salt and saturated fat intake, and eating foods like nuts, dark chocolate and tea:

Manage excess body fat - Research in the Journal of the American College of Cardiology has linked excess belly fat to higher blood pressure and unhealthy blood lipid levels.

Include fiber into the diet - A diet rich in soluble fiber can help lower the level of low-density lipoprotein, or “bad cholesterol.” Sources of soluble fiber include beans, oats, barley, apples, pears and avocados.

Reach for whole grains, such as oatmeal, whole-grain cereals, or whole-wheat toast, and lean protein sources, such as turkey bacon or a small serving of nuts or peanut butter as well as fruits and vegetables

Eat fish - Eating a diet rich in omega-3 fatty acids can also help ward off heart disease. Many fish, such as salmon, tuna, sardines, and herring, are rich sources of omega-3 fatty acids.

Eat nuts - Almonds, walnuts, pecans, and other tree nuts deliver a powerful punch of heart-healthy fats, protein and fiber. Including them in the diet can help lower your risk of cardiovascular disease. But please note that while nuts are full of healthy stuff, they are also high in calories.

Limit salt intake - Processed and restaurant-prepared foods tend to be especially high in salt.

Reduce your saturated fat intake - Slicing your saturated fat intake to no more than 7 percent of your daily calories can cut your risk of heart disease. Instead, you can switch your unhealthy fat intake with healthy fats, such as olive oil.

Drink tea - Drinking one to three cups of tea per day may help lower your risk of heart problems. For example, it is linked to lower rates of angina and heart attacks.

Eat dark chocolate - Dark chocolate not only tastes delicious, it also contains heart-healthy flavonoids. These compounds help reduce inflammation and lower the risk of heart disease, suggest scientists in the journal Nutrients.

Regular physical activity

No matter how much you weigh, sitting for long periods of time could shorten your lifespan, warn researchers in the Archives of Internal Medicine and the American Heart Association. Couch potato and desk jockey lifestyles seem to have an unhealthy effect on blood fats and blood sugar.

Including walking, strength training, yoga, dancing, or even household chores may help improve heart health and lower cardiovascular disease risk.

And according to research published in the Journal of Evidence-Based Complementary & Alternative Medicine, yoga has the potential to reduce one’s risk of cardiovascular disease.

Meanwhile, research published in the American Journal of Cardiology shows that a lower frequency of sexual activity is associated with higher rates of cardiovascular disease. While according to the Harvard T. H. Chan School of Public Health, chronic stress, anxiety and anger can raise your risk of heart disease and stroke. Thus learning ways to manage your stress and anxiety may help you stay healthier for longer.

Perilla Oil - A Teasure Trove of Omega-3s

2026-06-09T00:46:53.365-07:00

Perilla oil, known in Korea as deulgireum, is derived from cold-pressing the seeds of the perilla plant – a fragrant herb better known by its Japanese name, shiso. It has a distinctive nuttiness and herbal quality, with a slight aniseed finish. It is used as a flavor enhancer, condiment and cooking oil in Korean cuisine.

Perilla oil is a nutrient-dense, plant-based oil known as a "treasure trove of omega-3s", being rich in polyphenols (particularly rosmarinic acid) and triterpenoids (particularly ursolic acid), natural molecules that demonstrate anti-inflammatory, anti-bacterial, anti-oxidant and anti-allergic qualities. Perilla oil can be used for the treatment of coronary heart disease, hypertension, cancers, arthritis, and asthma, due to its high degree of polyunsaturation:

Supports Heart Health

It contains one of the highest concentrations of alpha-linolenic acid (ALA)—a plant-based Omega-3—of any vegetable oil. This helps lower triglycerides and cholesterol, reducing the risk of atherosclerosis and heart disease.

Reduces Inflammation and Allergies

Being rich in polyphenols like rosmarinic acid, perilla oil helps suppress chemical mediators that cause allergic responses and inflammatory conditions like asthma.

Boosts Brain Function

The high omega-3 and antioxidant content supports neurological health and has been shown to enhance cognitive function and mental well-being in the elderly.

Improves Gut Health

Adding it to the diet can encourage the growth of beneficial gut microbiota and help regulate the digestive system.

Skincare & Hair Benefits

The oil demonstrates excellent antibacterial and anti-inflammatory qualities due to its abundance of linoleic acid. This makes it a great choice for many skin types, including aging and mature skin, problematic skin types and acne as well as dry skin.

Perilla oil contains high amounts of omega-3 essential fatty acid and ALA. Being rich in flavones (plant compounds), it offers potent antioxidant activity thus helping to prevent free-radical-induced damage to the skin cells which can result in premature aging and keeping mature skin looking firm and toned. With regular use of this oil, the skin can become clearer, calmer and toned with a refreshed look.

Moreover, its anti-inflammatory, antibacterial, and non-comedogenic (will not clog pores) properties make it perfect for oily or acne-prone skin, while also helping to soothe dermatitis and eczema.

It also contains a compound which acts as a natural precursor for ceramides, which plays a role in maintaining the skin barrier to protect against water loss. This makes it very suitable in dry skin body oils and face products for drier complexions

In addition, it also contains a compound which acts as a natural precursor for ceramides, which plays a role in maintaining the skin barrier to protect against water loss. This makes it very suitable for drier complexions.

Promotes Hair Growth

When applied topically, the ALA in perilla oil helps nourish hair follicles. It also has a lightweight, fast-absorbing texture that tames frizz without leaving a greasy residue.

Dietary

It has a rich, earthy, and slightly nutty flavor. It is an excellent finishing oil for noodles, grains, and vegetable dishes (namul, meaning Korean vegetable side dishes). Because it has a low smoke point and is prone to oxidation, it should not be heated.

Black Coffee vs. Dark Coffee Roasts

2026-06-03T01:38:57.105-07:00

Coffee is rich in several types of antioxidants, vitamins and minerals that reduce the risk of many serious health conditions like cancer and heart disease by fighting cell damage. Coffee also contains moderate amounts of vitamin B2 and magnesium. Thus you could get health benefits from drinking moderate amounts of coffee:

Alzheimer’s disease prevention.

More than one study has linked regular coffee intake to a reduced risk of Alzheimer’s disease and other types of dementia. In one study, middle-aged people who drank three to four daily cups of coffee had a 65% lower risk of developing dementia when they got older. On the other hand, another study found that people who drank more than six cups of coffee a day had a 53% higher risk of dementia.

Parkinson’s disease prevention.

Several studies have shown that the more coffee you drink, the less likely you are to develop Parkinson’s disease. If you already have Parkinson’s, it can help you gain better control over your movements.

Reduced risk of cancer.

Studies have found that coffee may help lower the risk for some forms of cancer, including breast, colorectal, and liver cancers due to coffee’s antioxidants. However, coffee may also contain very small amounts of a chemical called acrylamide, considered a possible carcinogen.

Reduced risk of cirrhosis.

Drinking coffee can reduce the risk of the late-stage liver disease cirrhosis, especially when the damage comes from alcohol. One large study found that drinking four or more cups a day could reduce your risk of alcoholic cirrhosis by as much as 80%. Drinking the same amount may reduce your risk of non-alcoholic cirrhosis by up to 30%.

Improved mood.

Because caffeine is a stimulant, coffee is a known mood-booster. Studies have shown that coffee may even help reduce your risk of depression, especially if you drink four or more cups per day.

Diabetes management.

Drinking coffee can reduce your chances of getting type 2 diabetes. One large study showed that for every extra cup of coffee a person drank each day, their diabetes risk dropped by 11%. Drinking one less cup of coffee per day increased the risk by 17%. But if you already have type 2 diabetes, coffee can raise both blood sugar and insulin levels.

Weight management.

There is some evidence that the caffeine in coffee could help with weight control. One study found that people who drank more caffeinated drinks were slightly less likely to gain weight than those who cut down on coffee and tea. Another showed that people who drank caffeinated beverages 30 minutes to 4 hours before meals tended to eat less.

But drinking coffee with lots of high-calorie cream and sugar is likely to outweigh any weight-control benefits of caffeine.

Also, too much caffeine can cause jittery feelings, anxiety, insomnia and a fast heart rate. It can also lead to digestive problems like an upset stomach and nausea. Coffee gives some people heartburn.

Black Coffee

Black coffee is simply coffee with nothing added – no cream, no milk, no sweetener. When you leave out those extra ingredients, you leave out the calories, fat, and sugar that come with them. A cup of plain black coffee is just 3–4 calories. Thus it has become a popular choice in many weight loss plans while its regular consumption also decreases the chances of developing such illnesses as type two diabetes, Parkinson's disease, Alzheimer's disease and various conditions affecting the liver such as cirrhosis and liver cancer.

A cup of plain black coffee contains over 1000 bioactive compounds, it is basically an antioxidant powerhouse that the body genuinely benefits from, if consumed in moderation.

Antioxidants contained in black coffee decrease inflammation, improve sensitivity to insulin and regulate glucose metabolism.

Several studies show that besides improving endurance and strength, black coffee reduces delayed onset muscle soreness by up to 50% at the 48 hour post workout mark. When combined with post workout carbs, it boosts muscle glycogen replenishment by nearly 65%.

Having between two and four cups per day appears to constitute the optimum level, after which the stimulative effect caused by caffeine leads to the increase of the production of cortisol as well as negative impact on sleep and cardiovascular system health, decreasing the positive effects of antioxidants that black coffee offers. It also makes sense to drink it not immediately upon waking up, as consumption of coffee within first ninety minutes blocks the awakening cortisol response of one's body, making early morning not the best time.

Dark-roast Coffee

Coffee beans are picked when they are green, then roasted to bring out their flavor. Darker roasts are roasted at a higher temperature, and for a longer time, than lighter roasts. The darker the roast, the stronger and more bitter the taste of the coffee. The benefits of dark-roast coffee include:

Antioxidant levels. Light roasted coffee has been found to contain higher levels of the antioxidants polyphenol and chlorogenic acid than darker roasts. These compounds may be damaged during the longer, hotter roasting process for dark coffees. However, research has also shown that dark coffee may have higher total antioxidant activity.

Cholesterol-raising compound. A study that looked at coffee brewed without a filter (such as French press) found that dark roast coffee contained slightly less of a substance called cafestol than lighter roasts. Cafestol is thought to increase cholesterol levels.

Digestive symptoms. One small study from 2004 concluded that the level of roasting made no difference in whether people who drank coffee got digestive symptoms like heartburn and stomach aches afterward. A newer but even smaller study found that people who drank dark roast produced less stomach acid than those who drank a medium roast.

Weight control. Another small study found that overweight people who drank about 2 cups of dark roasted coffee a day lost slightly more weight during the 4-week study period than those who had the same amount of light roast coffee.

Sarcopenia With Aging

2026-04-15T00:27:00.000-07:00

If you lose so much muscle mass that you struggle with basic daily activities, you may be diagnosed with age-related sarcopenia or sarcopenia with aging.

Everyone loses muscle with age, typically about 3%-5% each decade after age 30. Inactive people lose the most. The loss can become more noticeable and start to speed up at around age 60.

Sarcopenia can be a serious problem. Once you have lost a lot of muscle and strength, you may struggle to do things such as getting out of chairs, opening jars, or carrying groceries. You also can become frail, easily loss of balance and so have a higher risk of falls, broken bones, disability and even death.

The major cause of sarcopenia is aging.

There are some of the things happening in our bodies as we age that might contribute to sarcopenia:

Reduction in nerve cells responsible for sending signals from the brain to the muscles to start movement
Lower concentrations of some hormones, including growth hormone, testosterone, and insulin-like growth factor
A decrease in the ability to turn protein into energy
Increases in inflammation, partly due to disease

In addition to the biological changes that are part of the aging process, older adults are likely to have additional risk factors, such as inactivity, a poor diet, and chronic disease, which contribute to loss of muscle and strength.

Sedentary lifestyle

Studies suggest that staying active as you age can cut your risk of sarcopenia significantly. Spending a lot of time inactive may contribute to lost muscle and strength even if you exercise during other parts of the day.

Diet

The body has increasing trouble turning protein into energy as we age. Some studies show a link between eating too little protein and developing sarcopenia. You can slow the losses of muscle and strength down with a high-quality diet with plenty of protein, including protein from plant foods such as beans and nuts.

Other dietary habits, including diets low in fruits and vegetables, may also play a role. Diets with a lot of ultra-processed foods — manufactured products with high levels of sugar, salt, additives, and unhealthy fats — also have been linked to low muscle mass.

In general, older adults who are malnourished, because they eat too little or eat a diet that does not provide adequate nutrients for their needs, are at higher risk for sarcopenia and decline more rapidly when they have it.

Obesity

Some of the same factors that raise the risk for sarcopenia, such as inactivity and a poor diet, can lead to obesity. When you have both conditions, doctors call it sarcopenic obesity. Obesity appears to worsen sarcopenia. High levels of body fat increase inflammation and change how your body responds to a hormone called insulin, both of which can speed up muscle loss. Obesity can also make it harder to stay active, leading to a cycle of muscle loss and fat accumulation.

Chronic illness

Having a chronic disease such as chronic obstructive pulmonary disease, kidney disease, diabetes, cancer, or HIV increases the risk of sarcopenia.

You cannot prevent all the losses of muscle and strength that come with age. But you can slow them down with lifestyle changes, especially increases in physical activity.

In fact, the primary treatment is strength training (also called resistance training), which can help regain strength and mobility.

As you work on strength, it is also a good idea to include aerobic exercise, such as walking, to build endurance and improve overall health, and balance exercises, to reduce the risk of falling.

Although sarcopenia can have a big effect on your quality of life, making it harder for you to do things you want to do and get around your home and community, if you start a strength-training program and make other lifestyle changes, you can regain some strength and mobility. But if you do nothing, you will get weaker and lose more muscle and may eventually need full-time care.

Dried Apricots - Support Muscle Health in Seniors

2026-03-13T01:27:00.000-07:00

Dried apricots are a type of preserved fruit made from ripe apricots that have had most of their water content removed through the drying process.

Dried apricots are often chewy and have a sweet and tangy flavor. They can be used in a variety of culinary applications and baking (such as in cookies, cakes and muffins).

Dried apricots can also be chopped and added to cereals, trail mixes, or salads for added texture and flavor. Some people also rehydrate them by soaking in water or other liquids before using them in recipes.

There are different varieties of dried apricots, each with its unique flavor and characteristics. Common varieties include Moorpark, Blenheim and Tilton.

Dried apricots offer several health benefits due to their nutrient-rich profile, for example, being a good source of essential vitamins. Some of the key benefits of consuming dried apricots include:

Dietary Fiber:

Dried apricots are high in dietary fiber, which can help support healthy digestion, prevent constipation and promote a feeling of fullness. This, together with the low calorie content of dried apricots, can aid in weight management.

Antioxidants:

The antioxidants in dried apricots, such as vitamin C, vitamin E, and beta-carotene, can help protect cells from damage caused by free radicals and reduce the risk of chronic diseases.

Bone Health:

Dried apricots contain essential minerals like calcium, phosphorus, and potassium, which are important for maintaining strong and healthy bones.

Supportive food for building muscle after age 75:

Dried apricots are exceptionally high in potassium, containing more per 100g than a banana. Potassium helps regulate muscle contractions and nerve signals and prevent the leg cramps that often affect older adults.

They are also rich in beta-carotene, which research links to improved muscle health and stronger grip strength in adults aged 65–85. This, together with vitamin E, can fight oxidative stress, a factor that can contribute to muscle loss and weakness in older adults.

The alkaline salts in apricots help preserve muscle mass in older adults by reducing overall body acidity.

Dried apricots are a good source of iron, which helps improve energy levels and combats fatigue by enhancing oxygen-carrying capacity.

They contain minerals like calcium and boron, which support overall structural health, aiding in the prevention of bone density loss often associated with aging.

While they do not provide large amounts of protein, they support the muscle recovery process, particularly when included in a balanced diet for older adults.

Heart Health:

The potassium content in dried apricots can help regulate blood pressure and support heart health by reducing the risk of hypertension.

Prevention of Anemia:

Dried apricots are a good source of iron. And iron is essential for producing hemoglobin, the protein in red blood cells that transports oxygen throughout the body.

Skin Health:

Vitamin A in dried apricots supports skin health and can help improve the appearance of the skin.

Eye Health:

The beta-carotene in dried apricots may help protect and improve eye health, reducing the risk of age-related macular degeneration and cataracts.

Energy Boost:

In contrast to processed energy bars with artificial additives, the natural sugars in dried apricots can provide a quick source of energy, making them a great option for a pre-workout, during strength training sessions or on-the-go snack.

They act as a nutrient-dense, quick-energy snack that helps reduce inflammation and supports muscle tissue maintenance when paired with resistance exercise.

Natural Sweetness:

Dried apricots can satisfy sweet cravings without the need for added sugars or artificial sweeteners, making them a healthier alternative to many processed snacks such as candy.

However, it is important to consume them in moderation as they are calorie-dense due to their concentrated sugars: 241 calories per 100g.

Additionally, some commercial dried apricots may contain added sugars or preservatives. For example, they are treated with sulfur dioxide to preserve their color and prevent spoilage. Thus it is a good idea to check the product label.

Major Benefits of Dark Chocolate

2026-02-24T00:30:00.000-08:00

Dark chocolate, particularly with over 70% cocoa, is rich in flavanols that improve vascular function, lower blood pressure, and reduce cardiovascular disease risk by ~9–11% when consumed in moderation. These compounds also enhance cerebral blood flow, improving cognitive function, memory, and attention, while potentially protecting brain cells.

Cardiovascular Health:

Dark chocolate is rich in flavanols, a type of natural antioxidant, found in cocoa polyphenols. Flavanols boost nitric oxide production, which relaxes blood vessels and improves circulation. Regular, moderate consumption (e.g., 20–30g daily) can lower diastolic blood pressure and improve overall heart health.

Cognitive Function:

Increased cerebral blood flow from flavonoids enhances cognitive performance, including faster processing speeds and improved working memory.

Neuroprotection:

The antioxidants in dark chocolate may protect brain cells, support neuroplasticity, and potentially reduce the risk of neurodegenerative diseases.

Regarding mood regulation, dark chocolate is rich in tryptophan, a precursor to the happiness hormone serotonin, which helps stabilize mood; the magnesium in it also helps with nerve regulation and muscle relaxation, effectively combating stress.

Moreover, flavanols may improve blood flow to the skin and increase skin density and hydration.

To achieve the health benefits of dark chocolate, three key points must be mastered:

First, consume dark chocolate with a high percentage of cocoa, ideally, should have a cocoa content of 70% to 85% or higher; the higher the concentration, the more flavanols are retained.

Second, control the portion size; it is recommended to consume about 10 to 20 grams daily, or about 1 to 2 small pieces.

Finally, pair it with high-quality fats. It can be eaten alone, but combining it with nuts and other fats can make the absorption of antioxidants more stable.

Milk interferes with the absorption of antioxidants in chocolate, leading to a decrease in health benefits. Thus it is recommended not to eat them together. Moreover, commercially available milk chocolate or high-sugar versions are far less beneficial to the human body than dark chocolate.

How to improve Heart Health

2026-02-15T00:38:00.000-08:00

There are many steps you can take to help protect your heart health.

The most important lifestyle change you can make is to quit smoking (which is one of the top controllable risk factors for heart disease). Besides, there are other adjustments you can make to keep your heart healthy. For example, improving your diet, engaging in physical activity, and taking care of your mental health can all help with heart health.

Heart-healthy diet changes

** Eat whole grains, such as oatmeal, whole-grain cereals, or whole-wheat toast.

The fibre in wholegrain foods can help reduce LDL cholesterol (known as bad cholesterol), which may lower your risk of heart disease. Research shows that choosing wholegrains instead of refined grains can improve heart health.

** Eat fish

Eating a diet rich in omega-3 fatty acids can also help ward off heart disease. Many fish, such as salmon, tuna, sardines, and herring, are rich sources of omega-3 fatty acids.

Try to eat fish at least twice a week.

** Include fiber into the diet

A diet rich in soluble fiber can help lower your level of LDL cholesterol.

Sources of soluble fiber include beans, oats, barley, apples, pears, and avocados.

** Eat lean protein rich foods daily

Lean protein sources include turkey bacon, peanut butter and nuts. Lean proteins help lower blood cholesterol, support heart health, increase metabolic rate through a high thermic effect, and help manage blood sugar levels.

Besides protein, almonds, walnuts, pecans, and other tree nuts can also deliver a powerful punch of heart-healthy fats and fiber. Including them in the diet can help lower your risk of cardiovascular disease.

While nuts are full of healthy stuff, they are also high in calories.

** Eat fruits and vegetables

They are rich in fiber, potassium, and antioxidants, which help lower blood pressure, manage cholesterol, and reduce inflammation.

Eating a variety of fruits and vegetables daily reduces the risk of heart disease and stroke by up to 20%.

** Reduce saturated fat intake

Avoid foods that are high in saturated fat.

Slicing your saturated fat intake to no more than 7 percent of your daily calories can cut your risk of heart disease.

Instead, you can switch your unhealthy fat intake with healthy fats, such as avocados and olive oil.

** Limit your salt intake

Excessive salt intake is a major risk factor for heart disease, raising blood pressure by increasing fluid retention, which forces the heart to pump harder. The Heart Foundation recommends limiting daily intake to less than 5 grams (about 1 teaspoon) of salt, or 2,000 mg of sodium, to prevent hypertension, heart attacks, and strokes.

Consider using a salt substitute, such as Dash, if you have high blood pressure or heart failure.

** Manage excess body fat

Research in the Journal of the American College of Cardiology has linked excess belly fat to higher blood pressure and unhealthy blood lipid levels.

** Make time for breakfast

The first meal of the day is an important one. Eating a nutritious breakfast every day can help you maintain a healthy diet and weight.

** Drink tea

According to the American Heart Association (AHA), drinking one to three cups of tea (green or black tea) per day may help lower your risk of heart problems. For example, it is linked to lower rates of angina and heart attacks.

** Eat dark chocolate

Dark chocolate contains heart-healthy flavonoids. These compounds help reduce inflammation and lower your risk of heart disease, suggest scientists in the journal Nutrients.

** In Traditional Chinese Medicine, red color can tonify the heart. Thus foods that are naturally red like beets, hawthorn berries, red chili, tomatoes, cherries, red dates, goji berries and cinnamon are good for the heart. Moreover, kudzu root has also been used for the treatment of cardiovascular diseases.

Incorporating exercise into your routine

Exercise is essential for good heart health.

Move your body throughout the day

Couch potato and desk jockey lifestyles have an unhealthy effect on blood fats and blood sugar.

Sitting for long periods of time could shorten your lifespan, warn researchers in the Archives of Internal Medicine and the American Heart Association.

** Practice yoga

According to research published in the Journal of Evidence-Based Complementary & Alternative Medicine, yoga has the potential to reduce one’s risk of cardiovascular disease besides helping you improve your balance, flexibility, and strength. It can help you relax and relieve stress as well.

** Try dancing

Dancing makes for a great heart-healthy workout. Like other forms of aerobic exercise, it raises your heart rate and gets your lungs pumping. It also burns up to 200 calories or more per hour.

** Go for a walk

Taking a half-hour walk every day is even better for your physical and mental health.

Even a five-minute walk can help clear your head and lower your stress levels, which is good for your health.

** Take the stairs

Take the stairs instead of the elevator. Park on the far side of the parking lot.

** Use housework as exercise

Vacuuming or mopping the floors and other household chores do get you moving.

** Try strength training

Although aerobic fitness is key to keeping your heart healthy, it is also important to include regular strength training sessions in your schedule. The more muscle mass you build, the more calories you burn. That can help you maintain a heart-healthy weight and fitness level.

** Try interval training

Interval training - Start and stop, then start and stop again.

During interval training, you alternate bursts of intense physical activity with bouts of lighter activity. Doing so can boost the number of calories you burn while working out.

** Engage in sexual activity

Research published in the American Journal of Cardiology shows that a lower frequency of sexual activity is associated with higher rates of cardiovascular disease.

Sexual activity is generally considered a form of mild-to-moderate physical exercise.

However, specific patterns of sexual activity and certain health conditions are associated with higher rates of cardiovascular disease and related events.

Sexual activity acts as a trigger for cardiovascular events (like heart attacks or sudden cardiac death) primarily in individuals with low habitual physical activity levels while individuals with severe, unstable, or untreated coronary artery disease, severe heart failure, or uncontrolled arrhythmias are at higher risk of experiencing adverse cardiovascular events (such as "angina d'amour" or coital angina) during or shortly after sexual activity.

Mental health and heart health

According to the AHA, research suggests laughing can lower stress hormones, decrease inflammation in your arteries, and raise your levels of high-density lipoprotein (HLD), also known as “good cholesterol.”

** Manage your stress

According to the Harvard T. H. Chan School of Public Health, chronic stress, anxiety, and anger can raise your risk of heart disease and stroke. Learning ways to manage your stress and anxiety may help you stay healthier for longer.

For example, eliminating stress while driving can help lower your blood pressure and stress levels.

** Engage in hobbies

Engaging in activities such as knitting, sewing, and crocheting can help relieve stress. Other relaxing hobbies, such as woodworking, cooking, or completing jigsaw puzzles, may also help take the edge off stressful days.

** Laugh out loud

Whether you like watching funny movies or cracking jokes with your friends, laughter may be good for your heart.

** Consider pet therapy

Studies reported by the National Institutes of Health (NIH) suggest that owning a pet may help improve your heart and lung function. It may also help lower your chances of dying from heart disease.

The New US Dietary Guidelines 2025-30

2026-01-24T00:32:00.000-08:00

The U.S. has released the new 2025-30 dietary guidelines, which is updated every five years.

The updated recommendations invert the food pyramid to emphasize meat and dairy over whole grains, urge less sugar, more protein – and say “yes” to beef tallow.

Officials say that following the guidance “can help prevent the onset or slow the rate of progression of chronic disease.”

Here are the biggest changes in the new dietary guidelines:

Protein at every meal

The new guidelines suggest prioritizing protein at each meal, with a goal of getting around 1.2 to 1.6 grams per kilogram of a person's body weight each day, the equivalent of 81.6 to 109 grams for a 150-pound person. The protein comes from animal sources such as eggs, poultry, seafood and red meat, as well as plant-based sources such as beans, peas, lentils, legumes, nuts, seeds and soy.

Full-fat dairy in, low-fat out

Whereas the previous guidelines recommended fat-free or low-fat milk and yogurt, the updated version prioritizes full-fat dairy with no added sugars. The new version recommends three daily servings of dairy on a 2,000-calorie diet.

A change in the fats used for cooking

The new guidelines recommend cooking with “healthy fats,” listing as examples olive oil, butter and beef tallow — rendered fat from cows as superior to some cooking oils

Focus on whole foods and whole grains

They also suggest prioritizing “fiber-rich” whole grain with two to four servings per day and significantly reducing highly processed, refined carbs including white bread, flour tortillas and crackers.

Avoid highly processed foods

Ultraprocessed foods are singled out in the new guidelines:

“Avoid highly processed packaged, prepared, ready-to-eat, or other foods that are salty or sweet, such as chips, cookies, and candy that have added sugars and sodium (salt) and limit foods and beverages with artificial flavors, dyes, preservatives and sweeteners. Instead, prioritize nutrient-dense foods and home-prepared meals.”

Maintain low sodium intake (less than 2,300 mg a day)

No added sugar for kids and a strict limit for adults

No amount of added sugar is healthy, according to the new guidelines, and adults should limit their intake to no more than 10 grams per meal (less than 150 calories for men, less than 100 calories for women daily and no amount of added sugar recommended for kids ages 5 to 10).

Eat a diet rich in fruits and vegetables

The guidelines also recommend three servings of vegetables and two servings of fruits per day for a typical 2,000-calorie diet. As mentioned before, the guidelines emphasize eating whole foods in their original form but also say, “frozen, dried, or canned vegetables or fruits with no or very limited added sugars can also be good options.”

Drink less alcohol, but no set limit

The new ones recommend limiting alcohol consumption “for better overall health.” But they do away with the previous recommendation that men limit their intake to two drinks or less per day and women to one drink or less.

“But the implication is, don’t have it for breakfast. This should be something done in small amounts.”

However, the updated guidelines raised questions among some experts who worried, for example, putting too much emphasis on red meat and dairy products.

Dr. Walter Willett, a professor of epidemiology and nutrition at Harvard T.H. Chan School of Public Health in Boston and the most cited nutritionist internationally, worries that the updated guidelines will be used to promote high intakes of red meat and dairy products, “which will not lead to optimally healthy diets or a healthy planet,” he said.

Butter and beef tallow are high in saturated fat, which is known to raise the risk of cardiovascular disease and weight gain.

“The implications that butter and beef tallow are ‘healthy fats’ don’t have scientific support,” Elizabeth Jacobs, an epidemiologist, said.

Having too much saturated fat in the diet can lead to spikes in your cholesterol levels and increase your chances of heart disease and stroke, according to the American Heart Association. Full-fat dairy tends to be high in saturated fat.

“We encourage consumers to prioritize plant-based proteins, seafood and lean meats and to limit high-fat animal products including red meat, butter, lard and tallow, which are linked to increased cardiovascular risk.”

Although the new guidelines keep intake of saturated fat below 10% of daily calories, Dr. Deirdre Kay Tobias, an obesity and nutritional epidemiologist affiliated with Harvard, said that that could be difficult if people are getting all of their protein from red meats and whole-fat dairy.

And Tobias said, “If folks were to follow that and have more protein coming from meat sources, it really puts them at risk of exceeding the limit for saturated fat.”

“That same glass of milk would have all of the protein and nutrients, but more saturated fat and more calories” than low-fat milk, she added.

“Some saturated fats found in full fat dairy including yogurt, cheese and milk are less inflammatory than other types of animal fat such as beef or beef tallow. But they are higher in calories. Full fat dairy isn’t better than low fat dairy – it is simply not as dangerous as we once thought. But having full fat dairy can add an additional 200 or more calories each day which increases obesity risks further,” Bethany Doerfler, a registered dietitian from Northwestern Medicine in Chicago, said.

Is Vitamin B12 the same as Folic Acid?

2025-11-22T00:44:00.000-08:00

Vitamin B12 (cobalamin) and Folic Acid (also known as Folate or Vitamin B9) are not the same. Whilst they are both B vitamins, they are in fact distinct molecules with different functions in the body.

Vitamin B12, a water‑soluble vitamin, is essential for nerve function, DNA synthesis and red blood cell production. It plays an essential role in maintaining the health of the nervous system and in the formation of red blood cells.

Neurological function

Vitamin B12 is involved in the maintenance of the nervous system including the protective covering of nerves and the function of neurotransmitters. Deficiency in Vitamin B12 can lead to neurological symptoms such as tingling or numbness in the hands and feet, difficulty walking, memory problems and even irreversible nerve damage in severe cases.

DNA synthesis

Vitamin B12 is required for the synthesis of DNA, which is the genetic material in our cells. It works alongside other B vitamins, particularly folate, and our bodies need high enough Vitamin B12 levels for this cell function and growth.

Red blood cell formation

Vitamin B12 aids the production of red blood cells (which carry oxygen throughout the body to organs, muscles and our cells) in the bone marrow. It works along with folate in this process. Deficiency in vitamin B12 can lead to megaloblastic anaemia, where red blood cells are larger than normal and unable to function properly.

Energy production

Vitamin B12 is involved in the metabolism of fats and carbohydrates, converting them into energy that our bodies then use as fuel.

Heart health

Some research suggests that Vitamin B12 may help reduce levels of homocysteine, an amino acid associated with an increased risk of heart disease. Vitamin B12, along with other B vitamins, helps convert homocysteine into other substances, potentially reducing its harmful effects on the cardiovascular system.

Vitamin B12 is primarily found in animal derived foods such as meat, fish, eggs and dairy products. Due to their diet, vegans and vegetarians may find they are at risk of vitamin B12 deficiency if they do not consume fortified foods or supplements.

Whereas Folic Acid is also important for DNA synthesis, cell division and the formation of red blood cells. Moreover, it is particularly crucial during pregnancy for fetal development and is often recommended to pregnant women from their first trimester.

Folic Acid plays several important roles in the body. These include:

DNA synthesis

Folate is essential for the synthesis and repair of DNA. Folate is important for overall tissue growth and repair.

Red blood cell formation

Like Vitamin B12, folate also helps with the production of red blood cells. Having adequate folate levels is also crucial for preventing anaemia, which is a condition from a low red blood cell count and has symptoms such as fatigue and weakness.

Neural tube formation

During early pregnancy, folate is particularly important for the development of the neural tube in the foetus, which eventually forms the baby's brain and spinal cord in the early stages of growth. Taking enough folate intake before and during pregnancy can help prevent neural tube defects such as spina bifida and anencephaly.

Homocysteine metabolism

Folate, along with vitamins B6 and B12, helps to metabolise homocysteine, an amino acid that is associated with an increased risk of cardiovascular disease. Taking folate can help to lessen the risk of this disease.

Overall, folate is essential for the proper functioning and growth of cells, particularly during periods of rapid cell division and growth, such as pregnancy and infancy.

Our bodies can get this vitamin through a diet which has leafy green vegetables, citrus fruits, beans and fortified grains.

Whether it is folate or vitamin B12 deficiency, most symptoms are the same. Symptoms include:

rapid breathing or shortness of breath
headaches
indigestion
loss of appetite
palpitations
problems with your vision
feeling weak or tired
diarrhoea
a sore or red tongue, sometimes with mouth ulcers
problems with memory, understanding and judgment (cognitive changes)

Vitamin B12 deficiency can also cause symptoms that affect the brain and nervous system (neurological symptoms), including numbness, problems with balance and coordination, pins and needles, and incontinence. In addition, it may cause the followings:

Hematologic effects: megaloblastic anemia (large, dysfunctional red blood cells) causes fatigue, pallor and shortness of breath.

Psychiatric and cognitive symptoms: depression or anxiety, irritability, psychosis, and cognitive impairment are also common in B12 deficiency.

Populations at risk: older adults (who may have difficulty in absorbing B12 from food due to decreased stomach acid production), strict vegans/vegetarians without supplementation, people with pernicious anemia, GI surgery (gastrectomy, bariatric), Crohn’s disease, long‑term proton pump inhibitor or metformin use can reduce absorption and raise risk of deficiency. Moreover, individuals with certain medical conditions that affect B12 or folate absorption.

Whether you should take vitamin B12 or folate depends on your individual health needs and your diet. It is best to speak to healthcare professional for advice.

Health Effects of Pumpkin Seeds

2025-11-05T01:07:00.000-08:00

Pumpkin seeds, shelled or unshelled, offer many health benefits:

1. Essential functions can perform better

Pumpkin seeds are a source of magnesium and magnesium plays an essential role in more than 300 reactions. For example, it helps:

Keep your heartbeat steady
Maintain nerve and muscle function
Manage blood sugar
Produce energy
Strengthen bones
Support a healthy immune system

2. Heart disease risk may go down

Pumpkin seeds provide more fat than carbs and protein per one-ounce serving, or about one-quarter of a cup. The fat in pumpkin seeds is mostly monounsaturated and polyunsaturated fats.These healthy fats reduce LDL ("bad") cholesterol levels, which helps lower the risk of heart disease and stroke.

A one-ounce serving of unsalted pumpkin seeds without the shells also supplies 1.84 grams of fiber. Experts recommend that females eat 25 grams of fiber per day and males eat 38 grams per day.Soluble fiber, the type of fiber in pumpkin seeds, might also protect against heart disease.

3. Male fertility may increase

Some evidence suggests pumpkin seeds help improve aspects of male fertility, such as ejaculatory latency (the time it takes to ejaculate) and sexual stimulation.

Research has shown that zinc deficiency may impair sperm quality and the development of sperm cells.Pumpkin seeds are a source of zinc, with about 2.17 milligrams per one-ounce serving.

Zinc also plays a role in cell growth, pregnancy development, wound healing, the breakdown of carbs, and the action of insulin. Our body also needs zinc for smell and taste.

4. Breast cancer risk may decrease

Pumpkin seeds contain phytoestrogens, which are similar to the hormone estrogen. Some evidence has suggested that consuming foods that contain phytoestrogens helps reduce breast cancer risk.

5. Sleep Better

Pumpkin seeds are a source of tryptophan, an amino acid, with about 576 milligrams of tryptophan per 100 grams of seeds.Tryptophan helps the body produce melatonin and serotonin, hormones that promote a good night's rest. Melatonin controls sleep-wake cycle, and serotonin helps regulate mood and sleep.

6. Contain iron and antioxidants

Pumpkin seeds contain iron. Iron is part of hemoglobin, which carries oxygen throughout our body and helps muscles store and use oxygen.

Pumpkin seeds also contain antioxidants, including flavonoids and phenols.These antioxidants help fend off cell damage, which may protect against aging and disease.

Research has linked flavonoids to several health-promoting effects, including protection against artery hardening, cancer, and cognitive decline. Phenols also have anticancer, anti-inflammatory, and antimicrobial effects.

Overall, pumpkin seeds are generally safe to eat, but a one-ounce serving of pumpkin seeds has about 163 calories. Eating too many pumpkin seeds can thus boost our calorie intake, resulting in weight gain.

Moreover, due to their fiber content, excessive pumpkin seed consumption might also cause bloating, discomfort and gas.

Should You Use ChatGPT for Health Information?

2025-10-20T00:39:00.000-07:00

There are many uses of artificial intelligence (AI). For example, using generative models, AI can produce text, images, videos, audio, software code or other forms of data. These models learn the underlying patterns and structures of their training data and use them to produce new data based on prompts.

The major generative AI tools include conversational chatbots such as ChatGPT, Copilot, Gemini, Claude, Grok and DeepSeek. They generate responses to questions you ask it using language model processing.

Using one of these chatbots for medical purposes may have several benefits:

** Accessibility, free cost, and convenience - If you have an internet connection, you can use chatbot to gather health information about symptoms, treatments and prevention strategies for health conditions quickly at low cost without waiting for an appointment. Thus it is an educational tool.

** Provides a sense of anonymity and privacy that you might not feel when interacting with a doctor. This can make you feel more at ease speaking about personal health information if you usually feel uncomfortable or embarrassed.

** Help translate complex health information into simpler terms, such as explaining possible reasons for symptoms in plain language. This can make it particularly useful if you have received a diagnosis for a health condition and want to learn more about possible treatment options and any warning signs to watch for.

** Supporting you between doctor visits because it may:

Ø Help monitor symptoms and treatment progression.

Ø Provide emotional support, coping strategies, self-help techniques and prevention advice. Thus it may be an effective tool for managing feelings of stress and anxiety.

Ø Set up medication and appointment reminders.

Ø Can also translate medical information from one language to another. This may be useful if you do not fully understand an aspect of your management plan or want to formulate questions for your next doctor’s appointment.

** It may play a role in summarizing medical records. 2025 research found that it helped reduce administrative time to complete medical summaries by around 70%.

However, healthcare professionals do not recommend using AI chatbot as a self-diagnosis tool because it does not always provide accurate, reliable and personalized information, and precise diagnosis. While it may provide general health information, this may not be useful for your personal situation.

And so it is not a substitute for professional medical advice, diagnosis, or treatment. Along with possible medical inaccuracies, this may be due to the following reasons:

@ It does not provide reliable, up-to-date, consistent answers to the same queries.

@ It cannot process visual data.

@ It has limited emotional intelligence, so it may not be able to engage with you to “understand” your health history and personal circumstances.

@ Chatbots are not a human. They often lack the empathy, compassion and assurance that you might get from a human.

@ It may have potential biases due to the information it has been trained on. AI chatbots generate responses by scraping through the sources they have been trained on. But they are not always trained with reputable medical journals, so the information they use may come from sources that have not been reviewed by certified medical professionals.

@ They can also create false information or sources that do not exist, known as “hallucinations.” These false claims are hard to spot. While it can make responses appear more authoritative, it can actually mask deficits in the content and create a false sense of knowledge, confidence and reliability.

Research from 2025 found that ChatGPT’s medical accuracy ranges between 20% and 95% in relatively general situations. The researchers concluded that ChatGPT should not be used alone to make a medical diagnosis.

Here are some tips to help optimize your prompt for health information:

@ Be specific: Providing clear, concise, and specific information or questions will help the language model answer your question.

@ Give context: Provide as much context as possible, including how you feel, any symptoms you experience, medications you take, lifestyle and dietary habits, and so on.

@ Set the tone: You can ask AI chatbots to provide answers in a specific tone to help you better understand complexities.

@ Validate sources: Ask for reputable medical journal sources, the date on the information they provide and double-check their validity on trusted sources.

In most cases, you will have to refine your initial prompt based on the bot’s reply to get the best response possible.

If you have any concerns about your healthcare, it is crucial to connect with a medical professional. They can fully assess your personal, family, and medical history, and perform a physical examination to help determine whether you need further testing. According to a 2024 research review, trust in healthcare contexts is often built in face-to-face conversations with doctors, medical specialists and nurses.

Cycling for Brain Health against Dementia

2025-10-12T01:20:00.000-07:00

More than 55 million people worldwide have dementia, a number expected to nearly triple by 2050.

Physical activity has long been associated with lower dementia risk in multiple studies. The 2024 Lancet Commission identified it as one of 14 factors responsible for preventing or delaying approximately 45% of dementia cases. According to the World Health Organization, adults need at least 150 to 300 minutes of moderate aerobic activity or 75 to 150 minutes of vigorous aerobic exercise per week,

A recent study published in the journal JAMA Network Open found that cycling is not just good for the planet, for your wallet and your fitness, choosing this form of transportation for your errands instead of driving or taking the train may also help you prevent cognitive decline.

It was found that riding a bike was associated with a 19% lower risk of all-cause dementia and a 22% lower risk of Alzheimer’s disease, compared with taking nonactive travel modes such as a car, bus or train,

Cycling and mixed cycling (a combination of cycling and other modes of transportation) were also most associated with greater hippocampal volumes, the region of the brain responsible for memory and learning.

“This study is the first to show that cycling is linked not only to a lower risk of dementia but also to a larger hippocampus,” said Dr. Joe Verghese, professor and chair of neurology at Stony Brook University in New York.

Verghese said. “Cycling may reduce dementia risk by improving cardiovascular fitness, increasing blood flow to the brain, supporting neuroplasticity and improving metabolism.”

Cycling also requires more effort and different types of engagement from the brain, which may also contribute to any potential boost in protection against dementia, the authors wrote.

However, Dr. Sanjula Singh, principal investigator at the Brain Care Labs at Massachusetts General Hospital, said, “And, perhaps most importantly, because this is an observational study, it cannot prove that cycling directly prevents dementia.”

Singh added, “It merely shows a found association.”

Moreover, cycling and mixed-cycling groups, specifically, were more often men and those who had healthier lifestyles and physical conditions than their peers.

Older adults who cycle regularly are also likely a healthier subgroup, and cycling may also serve as a marker of favorable genetics, with risk lowest among those without genetic susceptibility to dementia, Verghese said.

But cycling even just once or a few times per week can make a difference, Singh added, and indoor stationary cycling — though not included in the study — is an option for those concerned about safety from traffic.

“Begin with short, safe routes on dedicated bike paths before moving into traffic,” Singh said. “Always wear a helmet, use reflective gear, and add lights if biking or walking at night. Stick to well-lit routes and, if possible, travel with a partner.”

If you are typically sedentary and want to start cycling, discuss with your doctor whether you are healthy enough to begin immediately or whether you need to work up to it, Verghese said.

Meanwhile, in the same study, walking and mixed walking were linked with a 6% lower risk of dementia and, interestingly, a 14% higher risk of Alzheimer’s disease.

The link between greater Alzheimer’s disease risk and the preference for walking could be explained by those participants potentially already having issues with balance or driving, said Dr. Glen Finney, a behavioral neurologist and director of the Memory and Cognition Program at Geisinger Health System in Wilkes-Barre, Pennsylvania.

Walking pace also matters, Finney added. Leisurely walking, especially for short distances, may not be enough to get the full potential benefit compared with walking longer distances at a brisker pace. The study did not report on the frequency, pace or duration of participants’ walking or cycling habits.

For walking, aim for brisk, purposeful treks, and build up your distance over time, Singh suggested. That could mean walking for at least 30 minutes daily, ideally at a level of intensity that makes talking a little difficult, Verghese said.

The research team also discovered that the strongest genetic risk factor for Alzheimer’s — the APOE ε4 gene — also had an influence. Participants without APOE ε4 had a 26% lower risk of dementia, while those with the genetic variant had a 12% lower risk.

Ultra-Processed Foods May Harm Male Reproductive Health

2025-10-04T01:26:00.000-07:00

A new study reported that ultra-processed foods may be linked to a decline in male reproductive health, including sperm quality. When the study participants were on an ultra-processed diet, it was found that sperm quality trended toward impairment.

Those on the ultra-processed diet also saw decreases in their testosterone levels and follicle-stimulating hormones, which are crucial for sperm production.

Researchers noted that the subjects on the ultra-processed diet experienced an increase in the phthalate cxMINP, a substance found in plastic packaging used for ultra-processed foods and can disrupt hormonal systems in the body.

The researchers said some of the endocrine-disrupting substances may come from the plastic packaging used for ultra-processed foods.

They also noted that the introduction of ultra-processed foods in the 1970s seems to fall in line with a 60% decline worldwide in sperm count.

Kristin Kirkpatrick, president of KAK Consulting and a dietitian at Cleveland Clinic’s Department of Wellness & Preventive Medicine, said, “The study found that endocrine disrupters and other components altered hormone levels in men, even if the men were healthy. This means, even if you’re healthy based on other parameters, yet consume a diet higher in ultra-processed foods, you still are at risk for increases in chronic conditions.”

Philip Werthman, a urologist and director of the Center for Male Reproductive Medicine and Vasectomy Reversal in Los Angeles, added that a man’s general health can also affect their reproductive system. For example, a person who has gained weight, developed type 2 diabetes, or experienced a rise in cholesterol levels may see a decline in reproductive health measures such as sperm quality.

“The reproductive system is a function of your overall health,” Werthman explained. “The reproductive system is quite sensitive.”

Experts said there are lifestyle habits that can help improve and maintain male reproductive health.

“In general, good diet (whole grains, fruits, vegetables), exercise, and maintaining a good body weight will help overall and reproductive health,” said Michael Eisenberg, a professor of urology at Stanford University.

Werthman said a healthy diet is “a big component” of that equation, but noted that men, especially those in the process of trying to have children, should exercise regularly as well as avoid alcohol and tobacco.

Kirkpatrick agreed.

“Eating a diet high in nutrient density, such as the Mediterranean diet, as well as regular exercise, adequate sleep, stress management, maintaining a healthy weight, and abstaining from tobacco and alcohol, may all play a role in better reproductive health,” she said.

“Consuming ultra-processed foods means that other foods, which are found to help in the prevention of heart disease (like fresh fruit and vegetables, healthy fats, and fiber) are not being consumed,” Kirkpatrick said.

Werthman noted that heat sources such as saunas and hot tubs can also temporarily impact sperm quality and quantity.

“All these things affect the reproductive system,” he said. “The body is an integrated system.”

In fact, past studies already revealed that ultra-processed foods are a major contributing factor to obesity as well as increasing a person’s for heart disease, type 2 diabetes and sleep apnea. In one study, it was found that the risk of stroke and cognitive decline, were linked to 124,000 preventable deaths in the United States during a two-year period. These include higher cholesterol levels and increased body weight. The amount of fat mass in their bodies also increased.

The Centers for Disease Control and Prevention (CDC) in the US reported that ultra-processed foods account for an average of 55% of total calories consumed by people in the United States.

The CDC said ultra-processed foods tend to be “hyperpalatable, energy-dense, low in dietary fiber, and contain little or no whole foods, while having high amounts of salt, sweeteners, and unhealthy fats.”

Excess sugar and sodium consumption has been found in multiple studies to pose a significant risk to heart health.

“This study provides evidence that consumption of ultra-processed food is detrimental for cardiometabolic and reproductive outcomes, regardless of excessive caloric intake,” the study authors wrote.

Are you suffering from "Smartphone Dementia"?

2025-09-16T01:36:00.000-07:00

Smartphones have become an indispensable part of our lives. However, excessive smartphone use can lead to decreased memory and concentration, resulting in symptoms similar to dementia. This is when an excess of online time causes your brain to forget more relevant information and is known as "smartphone dementia" or “digital dementia”.

Excessive smartphone use can lead to information overload in the brain, making it difficult to effectively organize and store memories. As a result, important memories can become "drowned" in a cluttered mental space.

In other words, your frontal lobe becomes a mess of trivial information, making it hard to access the important things in life. As a result, the smartphone dementia sufferer experiences symptoms similar to an actual dementia sufferer, with the exception that a person with smartphone dementia still retains the cognitive ability to be aware of it. The other main differences are that smartphone dementia can affect people of all ages and can be reversible with the right treatment.

The Kanamachi Station Neurology Clinic in Tokyo in June this year opened the first "Smartphone Dementia Outpatient Service" in Japan. This service specifically targets patients who experience significant declines in memory and concentration due to prolonged smartphone usage. This is the first clinic to offer a smartphone dementia program to help people use their devices in ways that do not diminish their quality of life.

Dr. Katsuyuki Uchino, the director of the clinic, noted that the outpatient service sees about 10 patients daily, primarily aged between 30 and 40.

Most come in with concerns about memory loss, forgetting appointments or work tasks, having trouble recalling people’s names quickly, having to take photos of things to remember them, always feeling sleep deprived, lacking motivation, and poor organizational skills for everyday tasks and difficulties writing kanji characters (akin to forgetting how to spell in English).

Uchino stated, "Endlessly scrolling through a smartphone has the greatest impact on the brain. Even spending just one hour on your phone before bed can make some individuals feel anxious about their declining memory."

He recommends actively limiting aimless smartphone use to no more than one hour per day and avoiding bringing phones into the bedroom, suggesting the use of an alarm clock instead.

Uchino also pointed out that over-reliance on smartphones not only affects memory but can also lead to autonomic nervous system disorders and depression, ultimately progressing to true dementia.

“When you mindlessly scroll through your smartphone, your brain becomes overloaded with information. Time spent zoning out is important for organizing memory, but with no time for that, the brain becomes cluttered with random information, making it difficult to retrieve memories. It’s like your brain turns into a messy house, leading to things like forgetting names or appointments.”

Treatment depends on a patient’s current smartphone usage habits and mental condition, based on an interview and dementia tests if necessary. It can vary from simple lifestyle alterations to medication as needed.

Whether you require the help of medical professionals or not, the key lesson to stave off smartphone dementia is to take enough time away from your phone or other devices to savor the finer things in life. If the smartphone is never put down, memories can never be properly "reset".

Then, how about if people use computers and smartphones for work all day?

“If the information is gathered with a clear purpose and intention, it can be processed by the user. So there’s no need to worry when using devices for work.”

Top Superfoods of 2025

2025-07-28T01:53:00.000-07:00

Goodhousekeeping.com revealed the top superfoods of 2025 based on the views of nutritionists and health experts:

Leafy greens

Leafy greens such as dandelion greens, escarole, collards and chicory are excellent leafy picks that deliver fiber and a variety of essential vitamins, minerals and anti-inflammatory antioxidants.

In particular, watercress is a powerhouse green that is loaded with vitamins C, A and K — making it a superfood for boosting immunity and promoting strong bones and healthy skin.

Eat the rainbow

“You truly should ‘eat the rainbow’ by filling your plate with lots of colorful fruits and veggies,” says Joy Bauer, author of Joy Bauer’s Superfood!

“It looks so darn pretty, and it also provides a slew of health rewards thanks to ensuring you get a diverse mixture of vitamins, minerals and antioxidants.”

Red produce, like watermelon and tomatoes, contain the antioxidant lycopene; blue and purple picks like eggplant and blueberries are rich in anthocyanins; and orange fruits and veggies like carrots, sweet potato and pumpkin are loaded with beta carotene, says Bauer — who particularly loves packages of mixed colored peppers and multi-hued cherry tomatoes for being tasty, appealing and convenient all at once.

“Pinkglow pineapple is native to Costa Rica and high in lycopene, which is responsible for its color. And finger limes, aka citrus caviar, are packed with vitamin C and other antioxidants; they add fun flavor and aesthetics to any dish,” Jaclyn London, a nutrition consultant, adds.

Fonio

Whole grains tend to have more fiber and protein than refined ones like white rice. They help provide satiety and supply a greater array of vitamins and minerals.

Fonio, an ancient grain, is native to West Africa and provides fiber, an essential for digestion and blood sugar balancing, as well as minerals like iron and magnesium. It is light, versatile and can be cooked up quickly.

Other great ancient grains to explore: sorghum (chewy texture, mild flavor and perfect base for a grain bowl), farro (nutty and hearty) and amaranth, a gluten-free option that is ideal as a creamy porridge or in baked treats.

Lentils

Plant-based protein has benefits to cardiovascular health and chronic disease risk, contributing fiber and various vitamins and minerals.

For example, black (or beluga) lentils are rich in anthocyanins, a powerful antioxidant for taming inflammation and lowering the risk for certain chronic conditions such as heart disease. They stay firm when cooked, making them perfect for meal prep and cold or warm salads.

Red and yellow lentils are quick-cooking and wonderful in soups, sauces and curries, while brown and green lentils are pantry staples for hearty stews, chili or plant-based bakes.

Mixed mushrooms

Eating more mushrooms is associated with a lower risk of cancer, particularly breast cancer, according to a review of studies.

Mushrooms are also rich in antioxidants, including a particularly powerful one called ergothioneine, which has been studied for its potential to help protect against disease. Shiitake, oyster, maitake and king oyster mushrooms tend to have more ergothioneine than white button, crimini and portabella mushrooms.

Shiitake mushrooms in particular are a nutritional powerhouse packed with B vitamins, selenium and copper. They also contain beta glucans and lentinans, two plant compounds that help support the immune system and fight inflammation. Shiitakes also add a rich umami flavor to dishes, making them a perfect substitute for meat in plant-based recipes.

Trout

Trout is a fellow fatty fish that provides those all-important omega-3 fatty acids, which support cognitive function and the immune system, help dial back inflammation and are associated with a reduced risk for chronic diseases, London says.

“Eating 12 ounces of seafood a week — both fish and other options like shrimp, squid and mussels — is one way to increase your intake of omega-3s from whole, real food sources,” London adds.

If you cannot or do not eat seafood, nuts and seeds are another great way to get omega-3s (walnuts contain the highest level amongst nuts).

Canned sardines

Sardines are packed with heart-healthy omega-3s; skeleton-supporting vitamin D, calcium and phosphorus and 23 grams of protein per serving to help keep you satisfied and energize, London says.

Canned sardines are also convenient and tend to be inexpensive, coming packed in oil, a flavored sauce, or water, and they have a long shelf life.

“Sardines have a rich, umami flavor with a tender, meaty texture,” says Bauer.

“You can find them boneless and skinless, but these won’t offer as many health perks.” The bones and skin are edible and contain important nutrients.

Labneh

Probiotics are key for maintaining good gut health, which supports just about every bodily function.

Sources of probiotic foods include labneh, yogurt and kefir.

Labneh is a Middle Eastern staple nutrient-packed alternative to traditional yogurt, and it has slightly more protein and fat. The straining process reduces labneh's lactose content, which can make it easier to digest than yogurt or kefir. And it has a thick, creamy texture that lends itself to both savory and sweet

Meanwhile, kefir tends to offer a wider variety and number of probiotics than yogurt, while Greek yogurt has double the protein of regular yogurt.

Peanuts

“Peanuts offer plant-based protein and fiber. In fact, they contain more protein per serving than any other nut,” says Bauer.

“That papery peanut skin that’s revealed beneath the shell is a rich source of fiber and antioxidants such as resveratrol — some in as high levels as you’ll find in green tea and grape skins!” Bauer adds.

Peanuts also provide vitamin E and magnesium, as well as heart-healthy monounsaturated fats.

The fiber in peanuts helps foster beneficial bacteria in the gut, and “peanuts can help support a healthy weight thanks to the protein and fiber that helps keep you full for longer; they have also been shown to support healthy cholesterol levels and reduce oxidative stress and inflammation, and these are all factors in heart disease risk,” London says.

Freeze-dried fruit

Eating more fruits and vegetables is a powerful way to help prevent chronic disease.

“The freeze-drying process uses lower temperatures than traditional drying methods, which helps the fruit retain a higher percentage of vitamins, antioxidants and polyphenols,” explains Londont.

Besides being a flavor- and vitamin-packed snack, freeze-dried fruit is also a sneaky way to cut back on added sugar in baked goods and breakfast recipes.

Garnish

Garnishes can provide your meal with a sneaky boost of nutrition,

Whenever possible, try to incorporate an aromatic garnish into your meals. For instance: “Chives are rich in antioxidants and vitamin K, which plays a role in blood clotting. Green onions provide vitamin C and fiber. Sprouts are packed with vitamins A, C, and K, plus minerals like iron,” says Valerie Agyeman, a women’s health dietitian and founder of Flourish Heights.

Moreover, pea shoots are sweetly nutritious, while microgreens are super young, tender leafy greens that most vegetables, grains and herbs produce — they are shown to have higher concentrations of phytochemicals and other antioxidants like beta-carotene than leaves harvested from mature plants.

Mushroom of Life - Agaricus blazei Murrill

2025-07-19T01:33:00.000-07:00

Agaricus blazei Murrill, popularly known as 'Cogumelo do Sol' in Brazil, or 'Himematsutake' in Japan, also called ‘The Sun Mushroom of Aztecs’, is a mushroom native to Brazil, and widely cultivated in Japan for its medicinal uses. It is now considered as one of the most important edible and culinary-medicinal biotechnological species.

Agaricus blazei Murill has been utilized in alternative drug to anticipate cardiac disease, diabetes, arthritis, increased cholesterol, hepatitis and cancers.

Agaricus contains, among other substances, over 18 different amino acids, 10 different minerals, 16 different vitamins, 46 enzymes, ergosterol, linoleic acid and polysaccharides: 1-3/1-6 beta-glucans.

Immune system

Studies have found that immune boosting properties of Agaricus blazei come from the various beneficial polysaccharides in the form of highly structured beta-glucans they contain. These compounds are known for their amazing ability to modulate the body’s immune response and provide protection against disease. The polysaccharides found in this mushroom regulate the production of antibodies and work as "biological response modifiers".

Data from in vitro and animal studies indicate that Agaricus activates white blood cells such as macrophages, dendritic cells, granulocytes and natural killer cells in the innate immune system, which is an important evolutionary first-line defence system. It detects danger patterns and reacts, destroying the hostile elements (for example viruses or bacteria).

Agaricus is an immune modulator and educator, which means it works intelligently. If the immune system is over-stimulated (as can happen with auto-immune disorders) the immune system attacks everything in sight including the body’s own tissues. In this case, Agaricus will down regulate the immune system and retrain it so that the response to invaders becomes more selective and efficient.

On the other hand, if the immune system is compromised, Agaricus will stimulate and up regulate it to deal with genuine threats appropriately.

The Agaricus blazei Murrill species has proven antitumor activity for some types of cancer. This is because besides contributing to decreasing blood sugar in-vivo, the β-glucan it contains also acts against cancer. Thus the use of this natural product can improve health and increase the patients' immunity.

Digestive system

Agaricus stimulates the digestive system, containing the digestive enzymes amylase, trypsin, maltase and protease. These enzymes assist the body in breaking down protein, carbohydrates and fats.

Various studies have shown this mushroom to be effective against many digestive disorders including gastric ulcers, chronic gastritis, duodenal ulcers, viral enteritis, chronic stomatitis, pyorrhea, constipation and loss of appetite.

Liver Health

Agaricus has shown the abilities to improve the functioning of the liver, even in people who suffer liver damage from hepatitis B. This disease has long been considered as among the most difficult to treat and can produce extensive liver damage.

One recent year-long study found that extracts of the mushroom can return liver function to normal. Also, extracts have been shown to be able to help protect the liver from further damage, specifically against the damaging effects of oxidative stress on the tissues of the liver.

However, other research suggests that Agaricus may be linked to liver damage, especially in individuals with pre-existing liver conditions or when taken in conjunction with certain medications. Therefore, while it may offer some benefits for liver health, it is crucial to be aware of potential risks and consult with a healthcare professional before using, especially if you have any liver issues.

Diabetes

Agaricus contains polysaccharides and beta-glucans, which are hypothesized to interact with cell receptors involved in insulin signaling. By modulating these signaling pathways, it may help cells respond better to insulin, thereby reducing blood glucose levels.

Studies suggest that this mushroom may help lower blood sugar, improve glucose metabolism, and enhance insulin sensitivity. Thus it helps in regulating blood sugar levels, particularly in individuals with diabetes.

Longevity

One study examining 90 to 100 year old indigenous inhabitants in the village of Piedade in Brazil (they were regularly consuming Agaricus Blazei) showed that their biological age was much lower than their real one. Researchers found that their body cells’ division rate was much lower than normal, which slows down aging processes.

Precautions

Agaricus blazei is considered a relatively safe non-toxic mushroom species that can be consumed for culinary purposes or as a dietary supplement and used in therapeutic amounts for an extended period of time.

However, avoid consumption if you have allergies to mushrooms, which may cause digestive upset. It is important to seek the advice of your health care provider if you have serious medical conditions, are undergoing chemotherapy treatment or taking prescribed medications.

Exercise can improve colon cancer survival

2025-06-28T01:43:00.000-07:00

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

2025-06-21T00:55:00.000-07:00

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

2025-06-14T01:08:00.000-07:00

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

2025-06-11T01:37:00.000-07:00

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

2025-05-24T07:10:00.000-07:00

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