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The unmistakable taste and smell of coffee — not to mention its ability to perk people up in the morning — have made it one of the world’s most popular beverages.

Better still, observational studies indicate that coffee may protect against cardiovascular disease, diabetes, Parkinson’s disease, and certain cancers.

Prospective studies, which follow people over time, have provided evidence that drinking this beverage is safe for most people and is associated with lower mortality rates.

However, a new study suggests that some of the supposed health benefits of coffee for cardiovascular health may have been overblown. The research was limited to white British participants.

As a result of the caffeine that coffee contains, excessive consumption can cause unpleasant symptoms such as tachycardia (a fast resting heart rate) and palpitations.

Drinking coffee can also lead to a moderate, temporary increase in blood pressure.

So it may come as a surprise that regular coffee drinkers either have normal or reduced blood pressure compared with people who do not drink coffee.

One explanation may be that coffee drinkers develop a physiological tolerance for the effects of caffeine.

But a new study suggests that people with a high genetic risk of cardiovascular disease unconsciously reduce how much they drink to avoid unpleasant cardiovascular symptoms.

The research found that individuals with high blood pressure, angina, or arrhythmia drank less caffeinated coffee and were more likely to drink decaffeinated coffee.

Crucially, there was strong evidence that their genetic vulnerability to cardiovascular disease led to their reduced consumption of coffee.

This rules out the alternative explanation that consuming less coffee made them more vulnerable to cardiovascular disease.

Researchers at the University of South Australia in Adelaide conducted the study, which appears in The American Journal of Clinical NutritionTrusted Source.

Guided by genetics

“Whether we drink a lot of coffee, a little, or avoid caffeine altogether, this study shows that genetics are guiding our decisions to protect our cardio health,” Professor Elina Hyppönen, who led the research and directs the Australian Centre for Precision Health at the university.

“If your body is telling you not to drink that extra cup of coffee, there’s likely a reason why,” she adds. “Listen to your body — it’s more in tune with your health than you may think.”

In observational studies, this effect could give the false impression that coffee prevents high blood pressure and protects the heart.

In reality, people vulnerable to high blood pressure may simply avoid drinking coffee because, for them, the caffeine is more likely to cause unpleasant symptoms.

The scientists drew on information about 390,435 white British participants aged 39–73 years who are part of a medical and genetic database called UK Biobank.

On recruitment, participants reported their regular coffee consumption. Researchers also measured their blood pressure and heart rate and noted any cardiovascular symptoms.

Participants with high blood pressure, angina, or arrhythmia consumed less caffeinated coffee compared with those without these symptoms.

To determine whether regular coffee consumption caused the symptoms, or whether the symptoms triggered a reduction in coffee consumption, the researchers used a statistical technique called Mendelian randomization.

This technique exploits the random inheritance of genetic variants that increase a person’s risk of a particular outcome later in life — in this case, the association between blood pressure and heart rate with habitual coffee consumption.

Because factors, such as lifestyle or diet, cannot change a person’s genetic sequence, any associations that the researchers discovered must be due to the gene variants rather than any other factors.

When they analyzed the data, it showed that having a particular genetic variant determined how much coffee a person drank.

“What this means is that someone who drinks a lot of coffee is likely more genetically tolerant of caffeine, as compared to someone who drinks very little,” says Prof. Hyppönen.

“Conversely, a noncoffee drinker, or someone who drinks decaffeinated coffee, is more likely prone to the adverse effects of caffeine and more susceptible to high blood pressure,” she adds.

Psychological effects

Medical News Today asked Prof. Hyppönen whether the psychological effects that some people experience when they drink a lot of coffee, such as anxiety and agitation, could also play a role.

“This is not something that we looked at in our study, but any unpleasant sensation that an individual feels in response to coffee consumption is likely to reduce their wish to drink coffee,” said Prof. Hyppönen.

MNT asked Dr. Edo Paz, a doctor atdigital primary care platform K Health, about the effects of drinking too much coffee.

He responded:

“[D]rinking too much coffee can result in headache, anxiety, tremors, and difficulty sleeping. With regards to the heart, in particular, excess coffee intake can result in palpitations and may trigger events in the heart, such as abnormal heart rhythms, in susceptible individuals.”

The problem of reverse causation

The findings of the new research suggest that observational studies that found an association between coffee consumption and better health may have fallen prey to “reverse causation.”

In other words, heart health issues led people to drink less coffee, rather than the other way round.

Prof. Hyppönen said Mendelian randomization studies had cast doubt on other apparent protective effects.

For example, epidemiological studies have led people to infer that moderate alcohol consumption protects against cardiovascular disease, and that having excess weight reduces mortality compared with moderate weight.

“According to [Mendelian randomization] studies, there does not appear to be any benefit for having [excess weight] versus [slim or moderate] weight, with the possible exception for smokers,” she said.

Smoking reduces appetite and hence weight, but it also has links with a wide range of negative effects on health.

“Also for alcohol, [the] evidence suggests linear increases in blood pressure and stroke risk, with no benefit for light alcohol consumption,” she added.

While further studies are necessary using a more diverse population, this study suggests using a considered, personalized approach when promoting high coffee intakes.

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There have been numerous investigations into a possible role for vitamin D in preventing both SARS-CoV-2 infections and COVID-19 complications.

These studies have drawn conflicting conclusions. Now, a study from researchers in Brazil provides a more robust answer to at least one key question: can vitamin D help prevent COVID-19 complications in particularly ill hospitalized patients? According to the results, the answer appears to be no.

The study found that high doses of vitamin D administered to hospital patients with moderate or severe COVID-19 did not affect the course of the disease.

“In vitro studies or trials with animals had previously shown that in certain situations, vitamin D and its metabolites could have anti-inflammatory and antimicrobial effects, as well as modulating the immune response,” explains Rosa Pereira, principal investigator for the study.

“We decided to investigate whether a high dose of the substance could have a protective effect in the context of an acute viral infection, reducing either the inflammation or the viral load.”

Based on the study’s results, says Pereira, “So far, we can say there’s no indication to administer vitamin D to patients who come to the hospital with severe COVID-19.”

The research appears in JAMA.

COVID-19 and vitamin D

Scientists at the University of São Paulo’s Medical School (FM-USP) in São Paulo, Brazil, conducted the randomized, double-blind, and placebo-controlled clinical trial. The researchers say this study is the first of its kind.

The team tracked the experiences of 240 volunteers receiving treatment for COVID-19 symptoms at FM-USP’s Hospital das Clínicas and the Ibirapuera Park field hospital in São Paulo City, from June to August 2020. All participants had tested positive for SARS-CoV-2 using a polymerase chain reaction test or via antibody testing.

All of them received treatment with standard COVID-19 protocols that include antibiotic and anti-inflammatory medications. The researchers then divided them into two equal groups at random.

The scientists gave participants in the first group a single 200,000-unit dose of vitamin D3 dissolved in peanut oil. They gave those in the second group unaltered peanut-oil placebos.

The design of the study was to discover whether a high dose of vitamin D was associated with a shorter hospitalization — the researchers found that it was not.

The investigation also found no evidence that vitamin D made a person less likely to be admitted to the intensive care unit or less likely to need intubation.

Vitamin D also seemed to have no effect on mortality, although Pereira cautions that a larger study with more participants is required before researchers can draw final conclusions.

More vitamin D studies needed

The study conclusively rules out vitamin D as a “magic bullet” for treating COVID-19.

Co-author Bruno Gualano, a researcher at FM-USP, says, “But that does not mean continuous use of vitamin D cannot have beneficial effects of some kind.”

Having suggested that a single high dose of vitamin D is not a solution to severe COVID-19, Pereira is now leading a new study to determine whether a vitamin D deficiency has any effect on a person’s ability to overcome SARS-CoV-2.

Pereira is also looking to establish the amount of vitamin D a person should have in their bloodstream to promote good health. This threshold will vary depending on an individual’s characteristics. Younger, generally healthy people should have at least 20 nanograms per milliliter of blood (ng/ml). Whereas for older people, for example, and those with osteoporosis, the minimum is 30 ng/ml.

Pereira says, “The ideal approach is case-by-case analysis, if necessary dosing the substance periodically by means of blood work, with supplementation if a deficiency is detected.”

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The miracle tree, Moringa, Moringa Oleifera, or the drumstick is a plant recognized for its medical properties. It is used to treat more than 300 conditions. All parts of the Moringa tree possess some medicinal or nutritional value” says Amrit Walia ( Amritpal Singh Walia ) Co-Founder of Pioneer Sustainable Agriculture PSA organic farm located in Nigeria.

One cup of fresh, chopped leaves contains protein, Vitamin B6, Vitamin C, Iron, Magnesium, Riboflavin, and Vitamin A.

In this article, you will be able to understand the five prime uses of Moringa leaf that clearly distinguished it as an extraordinary species:

1. Moringa Leaf is Rich in Antioxidants
Moringa acts to reduce high levels of free radicals which may cause oxidative stress leading to diseases like type 2 diabetes or heart disease.

The basic antioxidants in Moringa are beta-carotene and Vitamin C. The exact figure of the number of antioxidants in the Moringa herb is staggering.

A few antioxidants present include propyl gallate, tocopherols (Vitamin E), ascorbic acid, chlorogenic acid, hydroxyanisole (BHT) citric acid, vanillin, potassium, reduced glutathione, and more. Quercetin is also present and crucial in the regulation of blood pressure.

2. Moringa Leaf Regulates Blood Sugar
Moringa herb produces effects similar to isothiocyanates plant compounds able to regulate blood sugar.
Sufficient research shows a significant reduction in blood sugar after short-term use of the herb with meals.

For instance, it was discovered that a group of diabetics who added 50 grams of moringa leaves to a meal reduced the rise in blood sugar by 21%.

3. Moringa Leaf Works to Reduce Inflammation
If you incur injury and develop wounds, Moringa can help you to stop inflammation.

Moringa is stocked with nutrients and antioxidants which are found in other anti-inflammatory foods like tomatoes, fatty fish, olive oil, and certain fruits.

By fighting harmful free radicals, the herb prevents sustained inflammation which can result in chronic problems like cancer or heart disease.

4. Moringa Leaf Promotes Prostate Health and Cure ED
The leaves and seeds of the Moringa plant are rich sulfur-containing compounds called glucosinolates, which fight cancer in the body, more specifically, benign prostate hyperplasias.

The condition which is prone to attack elderly man is characterized by enlargement of the prostate which makes urination difficult. Moringa can reverse the effects of prostate cancer by significantly reducing prostate weight.

The herb also reduces levels of prostate-specific antigen which is produced by the prostate gland.

Moringa can also cure erectile dysfunction. Its leaves contain useful plant compounds called polyphenols which enhance blood flow by increasing nitric oxide production while simultaneously lowering blood pressure.

Conclusion
The points discussed above show how versatile Moringa leaf is in the fields of health and medical care. The plant can be used for detoxification and in the treatment of digestive disorders.

The list of other ailments this wonder plant can treat include the following – scurvy, kidney stones, Athlete’s foot, dandruff, epilepsy, paralysis, convulsions, splenomegaly, epilepsy, antispasmodic, joint pain, edema, rheumatism, arthritis, cardiac hypertrophy, coronary artery disease, myocardial infarction, heart failure, and many more.

Do you have any experience with the Moringa Leaf extracts? Kindly share with us in the comments below.

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For people who may wish to lose weight, plant-based diets could be the best solution thanks to the way in which they influence metabolism.

That is the takeaway from a recent study published in the JAMA Network Open.

According to the research results, switching to a low fat, plant-based diet could boost the body’s metabolism enough to burn excess weight and fat — even without vigorous exercise.

Researchers with the Physicians Committee for Responsible Medicine (PCRM) partnered with Dr. Kitt Petersen and Dr. Gerald Shulman of Yale University. Together, they conducted a 16-week trial where participants in the intervention group adopted a low fat, vegan diet.

The study team hoped to find the full impact of a low fat, vegan diet. Could it improve metabolism, reduce visceral fat, and aid in significant weight loss?

Initially, 3,115 people responded to the flyers distributed by the research team. Of these, 244 met the criteria for participation in the study.

Eligible study participants had overweight, with body mass indexes ranging between 28 and 40, and were aged 25–75.

Researchers randomly split the study participants into two groups. The first group followed a 4-month-long low fat, vegan diet, eating fruits, vegetables, pulses, and grains in serving sizes comparable to what they ordinarily consumed at mealtimes. The second group, functioning as the control group, did not change their dietary habits.

Members of both groups curbed their daily alcohol consumption for the duration of the study. Women could drink a single alcoholic beverage daily, while men could have up to two drinks per day. Neither group began an exercise routine or deviated from any existing physical habits during the 16-week trial.

Study outcome and implications

Researchers took measurements at the beginning and end of the trial. By the end of the study, the plant-based diet group averaged an 18.7% increase in their after-meal calorie burn. They also saw an average weight loss of about 14 pounds (lb).

Additionally, the vegan diet group experienced a decrease in insulin resistance and a reduction in body fat. Crucially, this group saw a significant loss of visceral fat, the more detrimental type of fat that gets stored around the internal organs.

By contrast, the control group experienced no significant loss of weight or reduction in body fat. After comparing the two groups, it was clear to researchers that the low fat, vegan diet had a measurable impact on the weight and health of the intervention group.

Lead study author Dr. Hana Kahleova, director of clinical research at the PCRM, considers the results “groundbreaking for the 160 million Americans struggling with overweight and obesity.”

She adds, “Over the course of years and decades, burning more calories after every meal can make a significant difference in weight management.”

Findings back up existing research

These findings are consistent with a number of previous studies that have shown plant-based diets to be associated with reduced excess body fat. As reviewed recently by Rami S. Najjar and Rafaela G. Feresin in Nutrient:

“Plant-based diets can reduce body fat […] [and] cumulatively lead to reduced calorie intake and increased energy expenditure.”

It is worth noting that the PCRM and Yale University researchers focused on people without a history of diabetes. The pool of participants also skewed heavily toward one gender, with females constituting 86% of all participants.

Additional research might be needed for those already experiencing related health issues, or with a more balanced group of participants.

Still, there is enough existing research to suggest that no matter a person’s current diabetes status, their health outcomes could improve through following a diet mainly consisting of fruits and vegetables.

At least one participant in the clinical study decided to make a permanent change to his lifestyle. Sam T., who lost 34 lb during the 4-month study, continued with the plant-based diet. He reached his goal weight and began partaking in half-marathons and marathons.

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A new study comparing a vegan diet with a mixed diet has found no difference in vitamin B12 levels. However, one-third of the vegan participants were iodine-deficient.

There are many benefits to a vegan diet, including a lower risk of heart disease, cancer, and type 2 diabetes.

However, a growing concern is the lack of dietary nutrients that are mainly present in animal foods. Two important nutrients are vitamin B12 and iodine.

Vitamin B12 is essential to the body

Vitamin B12, also known as cobalamin, helps the body form nerves, red blood cells, and DNA. Maintaining adequate vitamin B12 levels is also crucial for cell metabolism and supporting the nervous system.

According to the National Institutes of Health (NIH), the average adult needs about 2.4 micrograms (mcg) of vitamin B12. The only natural sources of vitamin B12 are animal-based. They include various types of meats and fish, as well as dairy products, clams, and eggs.

As vitamin B12 does not occur naturally in plant-based foods, those eating only these foods are at risk for vitamin B12 deficiency. A 2017 study in the journal Nutrients found that 69.9% of males and 83.4% of females who were under the age of 55 years and identified as vegan lacked sufficient vitamin B12.

Since vitamin B12 is vital in making red blood cells, insufficient levels can increase the risk of anemia. Also, without vitamin B12, the brain cannot function correctly, which can lead to cognitive impairments. There is also evidence of a link between this vitamin deficiency and depression, Alzheimer’s, Parkinson’s disease, and dementia.

Importance of iodine in the diet

Iodine is another essential nutrient for the body. Iodine is crucial to making thyroid hormones, and the recommended intake for an adult is 150 mcg. However, about 38% of the world’s population lack adequate iodine levels.

Iodine is in fish, eggs, and dairy products. Unlike vitamin B12, iodine is naturally available to vegans in seaweed.

Despite some natural sources, getting sufficient iodine can still be challenging for vegans. A 2011 study in The Journal of Clinical Endocrinology & Metabolism found vegans to be at high risk for iodine deficiency.

Low iodine levels can force the thyroid to absorb iodine from the blood, which may lead to hypothyroidism. Iodine deficiency during pregnancy or in young children may also impair cognitive development and increase the risk of intellectual disabilities.

A growing trend for vegan diets

Despite the nutritional concerns, eating plant-based foods remains increasingly popular. For instance, a 2017 study in the Journal of Nutrition Education and Behavior found that in 2012, 1.9% of people in the U.S. followed a vegan or vegetarian diet for health reasons. This was an 18.8% increase from 2002.

In response to the rising interest in veganism, researchers at the German Federal Institute for Risk Assessment sought to find any updates regarding the average vegan’s nutritional health.

The study appears in the journal Deutsches Ärzteblatt.

Study design

The researchers selected a total of 72 participants aged 30–57 years from Berlin, of whom 36 were vegan, and 36 were eating an omnivorous diet consisting of both plant and animal foods.

The team used questionnaires to collect demographic information from these individuals, including their age, education level, and lifestyle factors.

Using the German Nutrient Database, the researchers used a 3-day dietary protocol to measure nutrient intake in both groups. They excluded dietary supplement use from the calculations.

The researchers also took 60-milliliter blood samples and 24-hour urine samples to observe vitamin and mineral levels. They identified some of these, such as vitamin B12, through biomarkers. For example, high concentrations of holotranscobalamin indicate a vitamin B12 deficiency.

Key research findings

During the 3-day recording, those on a vegan diet showed lower concentrations of cholesterol than the omnivores.

The vegan group also consumed more fiber, vitamin E, vitamin K, and folate. However, these participants did not eat as many foods high in vitamin B12, vitamin D, and iodine as the omnivores.

In the blood, the vegan participants had lower levels of vitamin B2, vitamin B3, vitamin E, vitamin A, selenoprotein P, and zinc than the omnivores. However, they had high levels of folate and vitamin K1.

In the urine samples, iodine and calcium levels were low in those following a vegan diet.

A surprising finding was the lack of vitamin B12 deficiency in vegans. The researchers attribute this to a growing knowledge of the lack of vitamin B12 in plant-based diets.

“Most vegans are aware that a vegan diet is associated with the risk of vitamin B12 deficiency, and vitamin B12 is by far their most frequently taken supplement,” write the authors.

Another interesting finding was that both groups had low iodine levels, although this was more apparent in vegans. Only 8% of vegans achieved adequate iodine levels compared with 25% of omnivores.

Study limitations to consider

Understanding the study’s recruitment process is important when interpreting the data. The authors note that participants were most likely a convenience sample. This means that they chose people who were easy to reach, as they enrolled people who responded to their announcement.

A convenience sample may have created bias in the results, as the people who took the time to respond may already have been health conscious. However, the subjectiveness in recruitment remains debatable.

“Since the same recruitment strategy was used for vegans and omnivores, and a BMI ≥ 30 kg/m2 was chosen as an exclusion criterion, it can be assumed that the level of health consciousness was similar in both groups,” note the authors.

The study also used a small sample size of 72 participants, which is unlikely to be representative of the general population in Germany.

Final thoughts

“Consequently, the results of our study provide first insights into the current vitamin and mineral status in vegans versus omnivores in the German population,” write the authors.

This updated nutritional information could help guide vegans toward prioritizing iodine in addition to vitamin B12 supplementation.

Doing so may help circumvent the health risks associated with following a plant-based diet.

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A high fat, low carb diet reversed heart failure in a mouse model of the condition. A 24-hour fast also led to improvements, mimicking the physiological effects of the diet.

In people with heart failure, the muscle on the right or left side of the heart — or on both sides — weakens. This impairment limits the organ’s ability to pump blood around the body, causing fatigue and shortness of breath, among other symptoms.

The leading causes are high blood pressure, diabetes, and ischemic heart disease, in which the heart muscle becomes starved of oxygen.

The National Heart, Lung, and Blood Institute estimate that about 5.7 million people in the United States have heart failure.

There is currently no cure, but medications and lifestyle changes can improve people’s quality of life and increase their lifespan.

Healthy heart muscle can draw upon a variety of chemical energy sources, depending on the circumstances. One of these is a molecule called pyruvate, which the body generates during the breakdown of the sugar glucose.

However, conditions such as heart failure and diabetes reduce this flexibility, starving the muscle of the fuel it needs to function effectively.

Fuel shuttle

Researchers have now traced this loss of flexibility to a transporter protein that shuttles pyruvate into mitochondria — the so-called power stations of cells.

Known as the mitochondrial pyruvate carrier (MPC) complex, it comprises two subunits: MPC1 and MPC2.

Researchers at the Saint Louis University School of Medicine in St. Louis, MO, led a team who discovered that the production of both subunits is reduced in failing human hearts.

The researchers compared heart tissue samples from people undergoing heart surgery with tissue samples from donor hearts that were healthy but unsuitable for transplant.

They then showed that mice that lack the gene for producing MPC2 steadily develop heart failure over time. Their hearts became outsized, or hypertrophied, and the organs’ ability to pump blood diminished.

Crucially, the scientists found that they could reverse the damage to the animals’ heart muscle by simply feeding them a special diet for 3 weeks.

“Interestingly, this heart failure can be prevented or even reversed by providing a high fat, low carbohydrate ‘ketogenic’ diet,” explains Kyle S. McCommis, Ph.D., assistant professor of biochemistry and molecular biology at the university, who led the research.

“A 24-hour fast in mice, which is also ‘ketogenic,’ also provided significant improvement in heart remodeling,” he adds.

Ketogenic diet

The ketogenic diet has been growing in popularity in recent years, with research suggesting that it has a range of possible health benefits. These include supporting weight loss, improving heart health, and preventing seizures in some types of epilepsy.

By severely restricting the intake of carbohydrates, such as glucose and other sugars and starches, the diet forces the body to break down fat, producing molecules called ketones that it can use as fuel. Intermittent fasting may achieve similar effects, though adhering to the regimen can be challenging.

The new research indicates that a ketogenic diet promotes the breakdown of fatty acids in heart muscle cells. This process produces an alternative fuel called acetyl-CoA, which the mitochondria can use as an energy source instead of pyruvate.

“Thus, these studies suggest that consumption of higher fat and lower carbohydrate diets may be a nutritional therapeutic intervention to treat heart failure,” says McCommis.

The scientists showed that the diet reversed heart failure by promoting the breakdown of fatty acids in mitochondria rather than ketones. Supplying the mitochondria with extra ketones only slightly improved heart failure.

Converging evidence

The findings from this study appear in the journal Nature Metabolism.

Two studies by other research groups, which feature in the same issue, independently show that the MPC transporter protein plays a central role in heart failure.

P. Christian Schulze and Jasmine M. F. Wu, who are both cardiologists from the University Hospital Jena in Germany, have written a comment article for the journal about the three papers.

While several questions remain unanswered about the regulation of MPC levels in healthy and failing hearts, they conclude:

“The current findings suggest a role for specific ketogenic diets as a supportive, nonpharmacologic treatment in people with heart failure.”

The cardiologists speculate that the findings could also inspire the development of new drugs for heart failure that work by boosting the breakdown of fatty acids in heart muscle cells.

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A new study confirms that older men may lack the bodily cues that help younger men remain hydrated.

Smart thermostats have nothing on our hypothalamus. This is the gland that helps us maintain a healthy body temperature.

When we get too hot, the hypothalamus causes our skin to produce sweat that cools us down as it evaporates. We then become thirsty, and we should drink to replace the water that we lost through sweating.

However, if we sweat too much or do not drink water to replenish our fluids, we can become dehydrated.

Without enough water in the body, we lose the ability to cool ourselves with sweat, and the body can overheat. This increases our chance of experiencing heatstroke and other heat-related damage to our bodies.

As we age, the efficiency of our temperature regulation system declines. Although most research into the effects of dehydration focuses on young adults, a new study in The Journal of Physiology examines its role in the health of older adults.

Older adults may not feel as thirsty as young people and should take care to hydrate when they work or exercise and when the weather is hot.

Dehydration changes as we age

Researchers from the Human and Environmental Physiology Research Unit at the University of Ottawa in Canada explored the paradoxical risk associated with dehydration later in life.

On the one hand, during exercise, dehydration in older adults does not lead as readily to an increase in body temperature through a reduction in heat loss as it does in younger people.

Although this may seem to be a good thing, the lack of sweat and thirst means that the person loses important cues that suggest that it is time to rehydrate.

Without drinking enough water, dehydration in older adults may persist and quietly increase to dangerous levels.

Blood salinity

Scientists have suggested that the reason that older adults feel less thirsty is due to a reduced ability to detect and respond to the level of salt in their blood.

When the balance between water and salt in the blood tips toward salinity, the body of a younger adult responds with feelings of thirst.

The researchers wondered if the same reduced ability to track blood salinity, or “osmolality,” that reduces sensations of thirst may also be the driver behind the less extreme response to dehydration in older adults.

Ten younger men (18–30 years old) and 10 older men (54–67 years old) participated in exercise heat stress tests. The researchers asked them to abstain from consuming alcohol and engaging in strenuous exercise for 24 hours before each session. They also asked them to drink 500 milliliters of water the night before the experiments.

After screening, the men took part in two exercise sessions placed a week apart. At the start of each exercise session, the participants received an intravenous saline solution to increase blood osmolality before entering a heated, whole-body direct-air calorimeter for 1 hour of stationary cycling.

The calorimeter measured the participants’ whole-body evaporative and dry heat loss, and other measurements tracked a range of body indicators of temperature and rate of heat loss.

Analysis of these data revealed a substantive difference in the regulation of body temperature between the younger and older men.

The researchers found that for older men, an increase in blood salinity did not trigger the body’s responses to dehydration as it did in the younger men.

An incomplete picture

Further research will be necessary to help scientists gain a full understanding of heat regulation in older adults.

As first study author Robert Meade says, “While our research design allowed us to test the independent effect of osmolality on heat loss, the effect of reduced blood volume (termed hypovolemia) on sweating in older adults is currently unknown.”

Because the study explored the effects of blood osmolality in physically active participants without any known chronic conditions, it is unclear whether or not the same finding would apply to older adults with common age-related conditions such as type 2 diabetes.

However, Meade concludes:

“Given that common age-related chronic health conditions such as type 2 diabetes are associated with less efficient regulation of body temperature and hydration status, future research should be conducted to see whether our findings translate to or are exaggerated in those populations.”

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A study in mice suggests that a diet high in the sugar fructose worsens inflammatory bowel disease (IBD). Changes in gut bacteria appeared to mediate the effect.

IBD is an umbrella term for several conditions that feature chronic inflammation of the digestive tract. The two most common types of IBD are ulcerative colitis and Crohn’s disease.

Common symptoms of IBD include:

  • persistent diarrhea
  • stomach pain
  • rectal bleeding, or bloody stools
  • unexplained weight loss
  • fatigue

The incidence of IBD has been increasing worldwide.

According to the Centers for Disease Control and Prevention (CDC), the number of adults receiving an IBD diagnosis each year in the United States increased from 2 million in 1999 to 3 million in 2015.

Previous research in animals has found that a diet high in fructose can damage the colon and cause inflammation. This finding suggests that a higher fructose intake may have played a role in the increased incidence of IBD in recent decades.

Population studies have not always shown an association between refined sugar intake and IBD. One large study found no association between any specific dietary pattern and IBD. However, the results showed that a diet high in sugar and soft drinks did increase the risk of ulcerative colitis in cases where vegetable intake was low.

Manufacturers add high fructose corn syrup to sodas, candy, baked goods, and other processed foods.

The consumption of fructose has increased by almost one-third in the U.S. over the past 3 decades, according to some estimates.

“The increasing incidence of IBD parallels higher levels of fructose consumption in the U.S. and other countries,” says David Montrose, Ph.D., of the Renaissance School of Medicine at Stony Brook University, NY, who led the new research.

Montrose and his colleagues at Weill Cornell Medicine in New York City, NY, wanted to investigate whether fructose worsens inflammation in mouse models of IBD.

They also tested the idea that changes in the community of microorganisms living in the gut, known as its “microbiota,” mediate the inflammatory effects of fructose.

“Our findings provide evidence of a direct link between dietary fructose and IBD and support the concept that high consumption of fructose could worsen disease in people with IBD. This is important because it has the potential to provide guidance on diet choices for IBD patients — something that is currently lacking.” – David Montrose

The team’s study features online in the journal Cellular and Molecular Gastroenterology and Hepatology.

Mimicking the effects of IBD

The scientists performed a range of experiments with the aim of investigating the effects of a high fructose diet on three different mouse models of IBD.

In the first model, which uses a chemical called dextran sodium sulfate to provoke the kind of inflammatory response that occurs in IBD, a high fructose diet increased the severity of this inflammation.

In contrast, a high glucose diet did not exacerbate inflammation.

The researchers noted that giving the mice antibiotics reduced the harmful effects of a high fructose diet on the colon, which suggests that bacteria in the gut were mediating the damage.

Conversely, transplants of fecal material from mice that the researchers fed a high fructose diet exacerbated inflammation in the mice that received them. This adds further evidence of the role of gut bacteria.

When the researchers looked more closely at the layer of mucus protecting the cells that line the colon, they found that the high fructose diet reduced its thickness by about one-fifth.

Bacteria had infiltrated the mucus and were in direct contact with the cells.

The team also discovered that the diet changed the prevalence of several species of bacteria living in the gut.

In particular, it boosted populations of a species called Akkermansia muciniphila. In previous studies, scientists have shown that this species can degrade mucus and that it is linked to inflammation of the colon.

Bacterial model

The second model of IBD that the researchers used in their experiments involved infecting mice with a bacterium called Citrobacter rodentium, which also mimics the inflammation that characterizes the disease.

Feeding these mice lots of fructose promoted the growth of the bacteria and worsened inflammation.

Finally, the scientists confirmed the link between fructose and IBD in a genetic model of the disease. This model recreates the type of immune response that can make some people more likely to develop inflammation of the colon.

Once again, eating large amounts of fructose exacerbated colon inflammation in these animals.

Looking to the future

The researchers acknowledge that the models of the disease that they used may not accurately reflect the complex interaction of diet, microbiota, and disease in humans.

This chemically induced form of colitis is a scientifically valid way of studying IBD in humans, but in this study, the experimenters used very high doses of fructose with few other nutrients.

Therefore, the findings may not translate to humans except in highly specific circumstances.

Looking to the future, the researchers plan to investigate ways to prevent the inflammatory effects of dietary fructose.

People with IBD are at increased risk of colon cancer as a result of a lifetime of chronic inflammation in their gut. The team also plans to evaluate whether eating a diet high in fructose further increases this risk.

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A study links the consumption of ultra-processed foods with the shortening of the body’s telomeres.

Telomeres are structures located at the ends of our chromosomes. Although they contain no genetic information themselves, they preserve the integrity of chromosomes by keeping their ends from fraying, much as shoelace tips protect the laces.

Telomeres become shorter and less effective over time as chromosomes replicate. Scientists view them as markers of an individual’s biological age at a cellular level.

New research indicates that eating ultra-processed foods is linked to the accelerated shortening of telomeres and cell aging.

The researchers, from the University of Navarra in Pamplona, Spain, presented their findings at this year’s European and International Congress on Obesity (ECOICO 2020) in September.

The findings also feature in a study paper in The Americal Journal of Clinical Nutrition.

Lucia Alonso-Pedrero, who is a doctoral researcher at this university, led the study.

The rise of ultra-processed foods

The consumption of ultra-processed foods, or UPFs, is on the rise worldwide. UPFs are manufactured food products comprising the building blocks of naturally occurring foods: protein isolates, sugars, fats, and oils.

However, while their components are often extracted from natural sources, UPFs ultimately contain no, or very little, in the way of whole foods.

The companies that produce UPFs often add flavorings and emulsifiers for taste, as well as colorings and other cosmetic additives to achieve the desired appearance. UPFs are nutritionally poor and often unbalanced.

UPFs are highly profitable for their producers due to their inexpensive ingredients, cost effective manufacturing processes, and long shelf life in stores. What makes them so attractive to consumers is their convenience and their relative imperishability.

Previous research has not conclusively established a link between UPFs in general and telomere length (TL). However, researchers have noted associations between TL and alcohol, sugar-sweetened beverages, processed meats, and foods high in saturated fat and sugar.

Other research indicates a UPF connection to several serious conditions, such as obesity, hypertension, depression, metabolic syndrome, some types of cancer, and type 2 diabetes. However, these conditions also tend to be age-related and thus difficult to associate definitively with the consumption of UPFs.

UPFs and telomere length

The NOVA system classifies foods according to the degree of processing that their production involves, as opposed to their nutritional content. The goal of Alonso-Pedrero and her colleagues was to investigate the effect of UPF consumption in older adults using NOVA as a means of categorizing the foods that they consumed.

The researchers began their analysis with data from the SUN project, which the University of Navarra is conducting with other Spanish universities. The ongoing study began recruiting in 2000 and includes volunteers over the age of 20 years. Participants are required to fill out and return questionnaires every 2 years.

In 2008, all SUN participants over the age of 55 years took part in a genetic study that forms the foundation of the new research. A total of 886 individuals — 645 men and 241 women — provided saliva samples for DNA analysis and self-reported their daily food consumption. Their average age was 67.7 years.

The team sorted the participants into four groups of equal size, or quartiles, according to the number of UPF servings that they consumed daily:

  • low: under 2 servings
  • medium-low: 2–2.5 servings
  • medium-high: 2.5–3 servings
  • high: more than 3 servings

In terms of telomeres, Alonso-Pedrero and her colleagues detected a clear correspondence between TL and the consumption of UPFs.

The likelihood of shortened telomeres increased dramatically with the number of UPF servings, starting with the medium-low group. That group was 29% more likely to exhibit reduced TL, while the medium-high group was 40% more likely to do so. Those in the high group were 82% more likely to have shortened telomeres.

The study’s authors write:

“In this cross-sectional study of elderly Spanish subjects, we showed a robust strong association between UPF consumption and TL. Further research in larger longitudinal studies with baseline and repeated measures of TL is needed to confirm these observations.”

The researchers also made a number of general observations regarding those who consumed more than 3 servings of UPFs per day. People in this quartile:

  • were more likely to have diabetes, a family history of cardiovascular disease, and abnormal blood fats under their skin
  • were the participants most likely to snack between meals
  • consumed less protein, carbohydrate, fiber, fruit, vegetables, olive oil, and other micronutrients

Individuals who ate more UPFs were less likely to adhere to a healthful Mediterranean diet. In exchange, they consumed more fats, saturated fats, polyunsaturated fats, sodium, sugar-sweetened beverages, cholesterol, fast food, and processed meats.

The study authors also found that those who consumed higher amounts of UPFs were more likely to experience depression — especially when they were less active physically.

Finally, the findings linked the consumption of UPFs to excessive body weight, hypertension, and all-cause mortality.

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If your cholesterol level has crept up over the years, you may wonder whether changing your diet can help. Ideally, your total cholesterol value should be 200 milligrammes per deciliter (mg/dL) or lower. But it is the harmful Low-Density Lipo-protein (LDL) ‘bad’ cholesterol value that experts worry about the most. Excess LDL builds up on artery walls and triggers a release of inflammatory substances that boost heart attack risk.

“To prevent heart disease, your LDL should be 100 mg/dL or lower,” says Dr. Jorge Plutzky, director of preventive cardiology at Harvard-affiliated Brigham and Women’s Hospital. But many Americans have LDL values that are less than optimal (100 to 129 mg/dL) or borderline high (130 to 159 mg/dL).

If you fall into either of those categories, you may be able to nudge down your LDL to a healthier level by changing what you eat, particularly if your current diet could use some improvement. However, most people with higher LDL values likely will also need to take a cholesterol-lowering drug, such as a statin, says Dr. Plutzky.

Dietary directives
Avoiding foods that are high in cholesterol isn’t the best way to lower your LDL. Your overall diet — especially the types of fats and carbohydrates you eat — has the most impact on your blood cholesterol values. “As the American Heart Association has noted, you’ll get the biggest bang for your buck by lowering saturated fat and replacing it with unsaturated fat,” says registered dietitian Kathy McManus, director of the Department of Nutrition at Brigham and Women’s Hospital.

That means avoiding meat, cheese, and other high-fat dairy products such as butter, half-and-half, and ice cream. Equally important is replacing those calories with healthy, unsaturated fats (such as those found in vegetable oils, avocados, and fatty fish) rather than refined carbohydrates such as white bread, pasta, and white rice. Unlike healthy fats, these starchy foods aren’t very filling, and they can trigger overeating and weight gain.

The other big problem with refined carbs: They are woefully low in fibre, which helps flush cholesterol out of the body.

The fibre factor
Your body can’t break down fiber, so it passes through your body undigested. It comes in two varieties: insoluble and soluble. Fiber-containing foods usually feature a mix of the two.

Insoluble fibre does not dissolve in water. While it doesn’t directly lower LDL, this form of fiber fills you up, crowding other cholesterol-raising foods out of your diet and helping to promote weight loss.

Soluble fibre dissolves in water, creating a gel. This gel traps some of the cholesterol in your body, so it’s eliminated as waste instead of entering your arteries.

Soluble fibre also binds to bile acids, which carry fats from your small intestine into the large intestine for excretion. This triggers your liver to create more bile acids — a process that requires cholesterol. If the liver doesn’t have enough cholesterol, it draws more from the bloodstream, which in turn lowers your circulating LDL.

Finally, certain soluble fibres (called oligosaccharides) are fermented into short-chain fatty acids in the gut. These fatty acids may also inhibit cholesterol production.

The “best” foods
The following 11 foods are good sources of fibre or unsaturated fat (or both). But they’re not in any particular order and are simply suggestions. Most whole grains, vegetables, and fruits are good sources of fiber. And most nuts and seeds (and the oils made from them) provide monounsaturated or polyunsaturated fats.

1. Oatmeal. This whole grain is one of the best sources of soluble fiber, along with barley (see “Grain of the month,” at right). Start your day with a bowl of steel-cut or old-fashioned rolled oats, topped with fresh or dried fruit for a little extra fiber.

2. White beans. Also called navy beans, this variety ranks highest in fiber content. Try different types of beans as well, such as black beans, garbanzos, or kidney beans, which you can add to salads, soups, or chili. But avoid prepared baked beans, which are canned in sauce that’s loaded with added sugar.

3. Avocado. The creamy, green flesh of an avocado is not only rich in monounsaturated fat; it also contains both soluble and insoluble fiber. Enjoy this fruit sliced in salad, pureed into dip, or mashed and spread on a slice of whole-grain toast.

4. Eggplant. Although not everyone’s favorite, these deep purple vegetables are one of the richest sources of soluble fiber. One idea: oven-roast or grill whole eggplants until soft and use the flesh in a Middle Eastern dip called baba ghanoush.

5. Carrots. Raw baby carrots are a tasty and convenient snack — and they also give you a decent dose of insoluble fiber.

6. Almonds. Among nuts, almonds are highest in fiber, although other popular varieties such as pistachios and pecans are close behind. Walnuts have the added advantage of being a good source of polyunsaturated, plant-based omega-3 fatty acids.

7. Kiwi fruit. Contrary to popular belief, you don’t need to peel these fuzzy, brown fruits. But to avoid the skin, slice one in half and scoop out the inside with a spoon for an easy, fiber-rich, sweet snack.

8. Berries. Because these fruits are packed with tiny seeds, their fiber content is higher than most other fruits. Raspberries and blackberries provide the most, but strawberries and blueberries are also good sources.

9. Cauliflower. This cruciferous veggie not only provides fiber, but it can also serve as a substitute for white rice. Just shred or whirl in a food processor until it resembles rice, then sauté with a little olive oil until tender.

10. Soy. Eating soybeans and foods made from them, such as soymilk, tofu, and tempeh, was once touted as a powerful way to lower cholesterol. More recent analyses showed the effect is modest, at best. Still, protein-rich, soy-based foods are a far healthier choice than a hamburger or other red meat.

11. Salmon. Likewise, eating cold-water fish such as salmon twice a week can lower LDL by replacing meat and delivering healthy omega-3 fats. Other good fish options include chunk light canned tuna and tinned sardines.

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