The Mediterranean diet is widely regarded as the ultimate in healthy eating. Rich in fiber, vegetables, legumes, fruits, nuts, and moderate fish consumption, this diet is low in meat and dairy, making it both delicious and beneficial for health and the environment. As Luigi Fontana from the University of Sydney highlights, “Not only is it healthy, but it’s also very tasty.”
Supported by extensive research, unlike transient diet fads, the Mediterranean diet has been celebrated for over 21 years. This longevity stems from a series of randomized controlled trials that established its status as a nutritional gold standard.
In the 1940s, physiologist Ansel Keys advocated that the Mediterranean diet significantly lowers heart disease risk, primarily due to its low levels of saturated fat from meat and dairy, which are known to contribute to cholesterol buildup.
Keys, along with his wife Margaret, a nutritionist, conducted pioneering research comparing diet and heart health across seven countries. Their findings suggest that those following the Mediterranean diet enjoyed a markedly lower risk of heart disease, although external factors like income levels weren’t accounted for.
The most compelling evidence was presented in 1999. In this study, participants with prior heart attacks were assigned to either a Mediterranean diet or a low-fat diet, demonstrating that the former significantly reduced the risk of both stroke and subsequent heart attacks.
This breakthrough set the stage for a transformative shift in our dietary understanding over the next 25 years. Since 2000, multiple randomized controlled trials have confirmed the cardiovascular benefits of the Mediterranean diet. Additionally, it has been shown to reduce the risk of type 2 diabetes. Further research links this eating pattern to diminished risks of infectious diseases, breast cancer, slower cognitive decline, and enhanced IVF success rates, although further investigation remains essential. “Eating a Mediterranean diet reduces your risk of developing multiple chronic diseases,” Fontana emphasizes.
Insights into the diet’s effectiveness point to the importance of fiber and extra virgin olive oil, which are believed to foster beneficial gut bacteria and mitigate harmful inflammation. “Many chronic diseases arise from inflammation, making the Mediterranean diet particularly advantageous,” states Richard Hoffman at the University of Hertfordshire, UK.
Furthermore, adopting the Mediterranean diet benefits the environment. With meat and dairy production accounting for about 15% of global greenhouse gas emissions, transitioning to a diet rich in legumes and vegetables significantly reduces this impact. As global temperatures rise, it is imperative to move away from diet trends and embrace these time-honored culinary practices.
Shedding pounds might be as straightforward as swapping out some sausages, beef, and bacon in your meals for legumes. Recent research highlights this find.
Researchers from the University of Helsinki directed 51 Finnish men, aged 20-65, to cut back on their red and processed meat intake by just 200g (7oz) a week.
Simultaneously, these men incorporated more legumes, particularly peas and fava beans, into their diets, constituting 20% of their protein sources, while still consuming chicken, fish, eggs, and other proteins.
Apart from this substitution, participants were not advised to eat less or restrict calories. Remarkably, just six weeks later, they experienced an average weight loss of 1 kilo (2.2 pounds).
“This was astonishing because we didn’t set out to encourage weight loss,” said Professor Anne Maria Pajari, a molecular dietitian and senior author of the study, as reported by BBC Science Focus. “We encouraged volunteers to maintain their daily eating habits while monitoring their red and processed meat and legume consumption.”
Pajari noted that while legumes are associated with healthy weight, the degree of change observed in just six weeks was unexpected. This was just the beginning.
By the study’s conclusion, participants consuming legumes had lower total and LDL (“bad”) cholesterol levels, indicating that this dietary switch could lower heart disease risk.
Moreover, the men’s iron levels improved, an outcome surprising since lean meat is typically regarded as a primary source of dietary iron.
According to Pajari, the food exchange was well-received by participants; only one volunteer chose to leave the study.
“I’m very satisfied with the results,” Pajari remarked. “This is something everyone can do. By cutting back on red and processed meat and incorporating more plant-based foods, individuals can make a meaningful impact on their health.”
“Even small adjustments can lead to significant benefits for both personal health and the environment,” she added.
The focus on men specifically was intentional, as they generally consume more meat compared to women.
Pajari observed that in Finland, the average man consumes double the amount of meat than the average woman, making men a “more vulnerable group” in terms of red and processed meat intake.
Lean meats include beef, pork, and lamb, while processed meats consist of cold cuts, sausages, and bacon – Credit: via Guido Mieth
The study also involved control groups, with another 51 men consuming 760g (27oz) of red and processed meats weekly—making up a quarter of their total protein intake, without any legumes.
This group showed no notable improvement in their blood cholesterol or iron levels and lost only 300g (0.6 pounds) on average. Pajari suggested this was merely a byproduct of participating in dietary trials.
“Participation in a diet trial often raises awareness about one’s eating habits,” she explained. “It’s quite sensitive, leading individuals to make healthier choices even when not instructed to.”
Overall, Pajari hopes that men will consider substituting some red and processed meats in their diets with peas, beans, and lentils for the sake of their health and the planet.
Are carbohydrates, proteins, and liquids the foundations of your post-exercise diet?
cream_ph/getty images
When it comes to exercise, I’m not particularly focused on enhancing my performance or optimizing my biology. My primary goal is simply to remain active. Consequently, I have not given much thought to my post-exercise nutrition. However, training for a half marathon has illustrated to me the significance of properly fueling my body, and that it doesn’t need to be complicated.
It’s essential to understand that your post-exercise nutritional requirements can differ based on several factors, including the type of exercise you engage in, your age, gender, genetics, and more. Nonetheless, an April review in Sports Medicine discovered compelling evidence regarding three key interventions that enhance muscle recovery and performance. I consider these as foundational elements of a post-exercise diet.
The first element is carbohydrates. During exercise, your body taps into energy stores found in the liver and muscles. Replenishing these stores is vital to prevent muscle breakdown and ensure adequate energy for your next workout. Carbohydrates serve as the most effective source of this energy because they are quickly converted into usable fuel.
The review suggests that after four hours of intense exertion, athletes should consume 1-1.2 grams of carbohydrates per kilogram of body weight per hour. While this guidance may be geared more toward athletes, it’s advisable for all adults to consider a carbohydrate-rich snack or meal post-exercise. Opt for options that include both glucose and fructose, as glucose helps restore muscle energy and replenishes liver stores. Fruits are perfect, as they provide both.
The second element is protein, which is crucial for muscle recovery. Combining protein with carbohydrates has been shown to enhance performance. A 2016 study involving eight athletes indicated that those who consumed both macronutrients within two hours after an intense cycling session could ride an average of 14 minutes longer in their subsequent workout compared to those who only ingested carbohydrates. The timing of protein intake matters less than the quantity consumed. Reviews in Sports Medicine recommend 20-40 grams of protein after exercise.
study involving 72 men (also published in 2016) demonstrated that oral supplement solutions, milk, and orange juice were found to be more hydrating than water due to their electrolyte content, which aids in hydration and retention. Beverages like tea, coffee, soft drinks, and even beer provided hydration levels similar to water. Though I’m not advocating for pints post-workout, if water isn’t appealing, choose something delicious that you enjoy.
I still prefer simplicity, but now I focus on these three core elements. My favorite choice is a smoothie made with frozen fruits, orange juice, and protein powder. Although it’s not perfectly optimized, it represents an improvement. And it always satisfies my cravings after a run.
Grace Wade is a health reporter for New Scientist based in the US.
For more projects, please visit newscientist.com/maker
When centenarians are asked about their longevity, the common reply centers on diet. For instance, Maria Blañas Morela, the oldest known person when she passed at 117, consumed three yogurts daily. Jeanne Calment, often recognized as the oldest living person, attributed her remarkable age to olive oil, chocolate, and the occasional glass of port.
Diet plays a significant role in health and is essential for a long life. However, a better question to consider might be: “What did you avoid eating?”
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For example, Lars Fadness from the University of Bergen in Norway and colleagues analyzed research from the global burden of disease report. Their findings indicate that a conventional Western diet—characterized by lower intake of refined grains, sugar, red and processed meats, and dairies, alongside lesser fresh fruits, vegetables, nuts, and fish—is not conducive to longevity. In fact, such diets contribute to approximately 11 million early deaths annually.
Researchers modeled the life expectancy impact of dietary changes, showing that if a typical 20-year-old woman in the US shifts to a diet focused on whole grains, fruits, vegetables, nuts, legumes, and fish, her life expectancy could rise from 80 to 89. Similarly, a 20-year-old man making the same dietary switch would see an increase from 76 to 86.
“Increasing whole grains, nuts, and legumes while minimizing processed and red meat can significantly improve health,” Fadness notes.
“
Even if your 20th birthday is long gone, there are compelling reasons to make a change “
Even if you’re past 20, there’s still value in changing your habits. For instance, a 60-year-old woman switching to this healthier lifestyle could gain over seven extra years, raising her life expectancy from 81.6 to 89.
Fadness also detailed how transitioning towards a diet less aligned with Western standards can extend life expectancy, albeit to a lesser degree than complete dietary optimization.
Eating lots of fresh vegetables can add years to your life
NRD/UNSPLASH
While these are theoretical models, real-world data supports the premise that diet plays a significant role in health over the years.
Last year, Zhaoli Dai-Keller and her team at the University of New South Wales investigated the nutritional habits of thousands of people aged 95 and older, focusing on individuals from community environments in East Asia, Australia, and Western Europe. These individuals have successfully aged, and their dietary patterns revealed valuable insights.
Avoid Excess Salt
The study found that those individuals exemplified dietary virtues. They consumed significantly less alcohol and adhered to a balanced, diverse diet featuring primarily fruits, vegetables, white meat, fish, and legumes. Notably, Dai-Keller highlighted, “Salt intake was notably lower among centenarians.” High salt consumption is linked to cardiovascular diseases, a leading cause of death globally.
In a related study, Anne Julie Tessier and Marta Guasch-Ferré from the Harvard Chan School of Public Health, reexamined data from two extensive studies that tracked over 105,000 individuals spanning three decades, searching for evidence of healthy aging, defined as reaching age 70 free from major chronic diseases and maintaining physical and mental acuity.
Only about 10% of participants met these criteria. Analysis showed that a key commonality among those who reached this goal was dietary habits, with the majority consistently following a Mediterranean diet during middle age. In contrast, those who indulged in fatty, salty, and meaty diets did not fare as well in aging healthily.
While reaching the age of 70 in good health does not guarantee a lifespan of 100, it certainly helps.
So, how much does body weight influence longevity, beyond simply what you eat? According to a 2024 study led by Dai-Keller, one defining characteristic of those over 95 is that they tend to be slender. Approximately half maintained normal weight, while a third experienced weight loss.
Weight and Daily Activities
Obesity does not appear to be a conducive factor for reaching 100 years. However, research showed that being overweight, as opposed to being obese, was beneficial for daily functions compared to maintaining a normal weight. Additionally, being underweight increased the risk of disability by about 25%.
This discussion leads us to calorie restriction, a method sometimes recommended for promoting longevity. One of the most reliable ways to prolong the lifespan of laboratory animals is to reduce caloric intake by over 25%. However, this is challenging for humans, and calorie restriction is yet to be proven effective in extending human lifespan. Even if it does extend life, it may compromise the ability to perform daily tasks.
In conclusion, to enhance your chances of living to 100 in optimal health, consider the crucial elements on your plate.
A Key Review involving over 62,500 adults indicates that adhering to a specific diet may lower the risk of cognitive decline in older age by 40%.
Researchers from Shandong University in China examined 15 studies involving individuals aged over 60 and discovered that those who followed a Mediterranean or mind-focused diet were notably less likely to experience memory and cognitive issues compared to those without a healthy diet.
The Mediterranean diet and the Mind diet share many similarities, both emphasizing vegetables, fruits, legumes, nuts, seeds, whole grains, and moderate amounts of fish, chicken, and dairy products. Conversely, they limit processed foods, lean meats, and sugar.
However, while the Mediterranean diet draws inspiration from specific regions, the Mind diet is designed explicitly to safeguard the brain against age-related decline.
The Mediterranean diet highlights certain culturally significant ingredients, such as olive oil, while the Mind diet focuses on nutrient-rich foods like berries and leafy greens.
Researchers have long speculated about the impact of diet on brain aging, although evidence has been mixed. To clarify this issue, the Shandong University team aggregated data from 15 studies to gain a better understanding of the correlation between diet and aging in the brain, as well as extended risks of related diseases like dementia.
The studies included presented varied results. However, their combined findings indicated that elderly individuals who maintained healthy eating habits were significantly less likely (by 40%) to experience cognitive decline compared to those following unhealthy diets.
Consequently, researchers concluded that older adults should be encouraged to incorporate vegetables, fruits, fish, and legumes into their meals.
The Mediterranean diet emphasizes plant-based foods like vegetables, fruits, grains, legumes, nuts, seeds, and healthy fats, while limiting processed foods and sugars.
Experts not involved in the study cautioned in BBC Science Focus that the interplay between diet and cognitive health is complex and the findings should be interpreted cautiously.
Professor Keith Frain, Professor Emeritus of Human Metabolism at Oxford University, remarked, “This study convincingly demonstrates that healthier diets correlate with enhanced cognitive function in older adults.”
However, Frain cautioned that the study does not imply that a better diet causes improved brain health. He explained that the studies involved in this analysis were observational, which means other factors like wealth, privilege, or non-dietary healthy habits could contribute to the observed link.
“While striving for a healthy diet as we age for various reasons is important, it is misleading to suggest that diet alone can alter our cognitive function,” Frain added.
Meanwhile, Dr. Oliver Shannon, a Lecturer in Nutrition and Aging at Newcastle University, noted in BBC Science Focus that the findings of this study, consistent with previous research and recent clinical trials, suggest that consuming healthier diets in later life could positively influence the brain. Thus, there might be a causal relationship present.
“Making small dietary adjustments towards healthier options, such as increasing the intake of vegetables, legumes, whole grains, and fish, can help older individuals maintain their memory and cognitive skills as they age,” he stated.
Read more:
About Our Experts
Professor Keith Frain is a professor of human metabolism at Oxford University in the UK and an honorary fellow at Green Templeton College in Oxford. His research focuses on metabolism and nutrition, and he has authored numerous books, including the textbook Human Metabolism: A Regulatory Perspective.
Dr. Oliver Shannon is a lecturer in nutrition and aging at the Center for Human Nutrition Research at Newcastle University, UK. His research primarily investigates the impacts of nutrition, including dietary patterns like the Mediterranean diet, on cognitive and cardiovascular aging. Shannon has published over 80 peer-reviewed articles in leading nutrition journals.
Items like cereal bars and protein bars can be either homemade or bought, potentially containing ultra-processed components.
Drong/Shutterstock
Following a super processed homemade diet may result in losing double the weight compared to an ultra-processed diet or snack.
Foods are generally classified as highly processed when they contain ingredients that aren’t typically found in home cooking, such as high fructose corn syrup or additives designed to enhance flavor and appearance, like flavorings and stabilizers.
Numerous studies have associated the consumption of ultra-processed foods with negative health impacts, including cardiovascular issues, type 2 diabetes, and weight gain. These studies have consistently noted that ultra-processed foods often contain high levels of sugar, salt, and fat, found in snacks like cookies and microwave dinners, raising questions about whether it’s just the ingredients that make them unhealthy, or if there’s something inherently harmful about the processing itself.
To explore this in relation to weight loss, Samuel Dicken and his colleagues at University College London conducted randomized trials where participants consumed either an ultra-processed or minimally processed diet. The study involved 55 overweight or obese individuals randomly assigned to one of the two diets.
“People often picture pizza and chips, but the researchers indicate that both diets align with the UK Eatwell Guide, which emphasizes a protein-rich diet including beans, fish, eggs, and meat, and encourages intake of at least five portions of fruits and vegetables. Both diets were matched to have similar levels of fat, sugar, salt, and carbohydrates,” Dicken explains.
Meals were provided to participants, marking the first study to compare such diets in a real-world setting rather than in controlled environments like hospitals or laboratories. The ultra-processed group consumed foods with lower fat and salt content, including breakfast cereals, protein bars, chicken sandwiches, and frozen lasagna, which are typically marketed with “healthy” nutritional claims in supermarkets,” Dicken notes.
The minimally processed group enjoyed homemade foods like overnight oats, chicken salad, homemade bread, and spaghetti bolognese. Both groups were given ample food, approximately 4000 calories per day, and instructed to eat to their satisfaction. Participants followed one diet for eight weeks, switched to the other after a four-week break, and alternated between both.
While the study aimed to examine the health impacts of balanced diets made in various ways rather than to focus solely on weight loss, both diets led to reductions in weight. The minimally processed food group lost 2% of their weight, while the ultra-processed group saw a 1% decrease.
“We observed greater weight loss with minimally processed diets, along with more significant fat reduction and lowered cravings,” Dicken says.
The research team also investigated other health metrics and discovered that the minimally processed diets decreased body fat volume and blood lipid levels. Interestingly, the ultra-processed diet was linked to lower levels of low-density lipoprotein (LDL), known as “bad” cholesterol.
However, Ciarán Forde from Wageningen University in the Netherlands points out that ultra-processed meals tend to be more calorie-dense than their minimally processed counterparts. “Fundamental questions remain regarding which types of processing or ingredients contribute to the effects observed,” he adds.
Forde suggests that it is unsurprising participants lost weight considering their starting point of being overweight and obese while transitioning to healthier diets. This may indicate that the weight loss results are not applicable to the general population.
Cereal bars and protein bars can either be store-bought or homemade, often containing ultra-processed components.
Drong/Shutterstock
Research suggests that while it’s possible to shed weight consuming highly processed foods, the results may not be as significant as when they are eliminated from the diet.
Foods are categorized as extremely processed when they include ingredients such as high fructose corn syrup or additives meant to enhance flavor and presentation, such as flavoring agents and preservatives.
Numerous studies have connected the consumption of ultra-processed foods to adverse health effects, including cardiovascular issues, type 2 diabetes, and weight gain. However, it’s debated whether the unhealthy aspect is solely due to certain ingredients or if the processing itself is inherently damaging.
To explore this in relation to weight loss, Samuel Dicken from University College London and his team conducted randomized trials, assigning 55 overweight or obese individuals to either an ultra-processed or minimally processed diet.
“People often think of pizza and chips, yet the study incorporated meals from the UK Eatwell Guide, featuring protein sources like beans, fish, and meat, while encouraging a balanced diet with at least five portions of fruits and vegetables. The meals were matched in terms of fats, sugars, salt, and carbohydrates,” explained Dicken.
Participants received the meals, marking the first study to assess these diets under real-world conditions instead of clinical environments. The ultra-processed options included lower-fat and lower-salt items like breakfast cereals, protein bars, chicken sandwiches, and ready-made lasagna. “These are the types of foods that carry health claims in supermarkets,” says Dicken.
Meanwhile, the minimally processed meals encompassed homemade options such as overnight oats, chicken salad, freshly baked bread, and spaghetti bolognese. Both groups were provided around 4,000 calories daily, with the instruction to eat to their satisfaction. Participants switched between the diets after eight weeks, taking a four-week break before transitioning again.
Although the study’s primary aim focused on the health effects of balanced diets prepared in various ways rather than directly targeting weight loss, both diets resulted in weight reductions. The minimally processed diet led to a 2% weight loss, while those on the ultra-processed diet saw a 1% decrease.
“We observed greater weight loss from the minimally processed diets, as well as increased fat loss and a notable reduction in cravings,” stated Dicken.
Further evaluations revealed that minimally processed diets contributed to lower body fat volumes and improved blood markers. Interestingly, participants on the ultra-processed diet exhibited decreased levels of low-density lipoprotein (LDL), known as “bad” cholesterol.
However, Ciarán Forde from Wageningen University in the Netherlands pointed out that ultra-processed meals are typically more calorie-dense compared to minimally processed alternatives. “Fundamental questions remain regarding which specific treatments or ingredients drive the observed outcomes,” he noted.
Forde also emphasized that the weight loss observed might not be applicable to the general population since participants started as overweight or obese and transitioned to healthier eating habits.
A recent study conducted by researchers at the University of Chicago School of Medicine and Columbia University revealed that increasing fruit and vegetable intake to five cups daily, as recommended by dietary guidelines, is linked to a 16% enhancement in sleep quality.
Borge et al. Increasing fruit and vegetable intake during the day was found to be associated with improved sleep that same night. Image credit: Guillermo Gavilla.
Observational studies have shown that diets of high quality correlate with better sleep quality.
Despite this, a deeper comprehension of this relationship is essential, as dietary changes could represent novel and natural methods for enhancing sleep.
“We have been striving to maximize our lives,” stated Dr. Esla Tasari, director of the Sleep Center at the University of Chicago.
“The temporal associations and objectively measured outcomes from this study are significant in addressing gaps in crucial public health knowledge.”
Earlier observational research indicated that higher consumption of fruits and vegetables was connected to improved self-reported overall sleep quality, but this latest study is the first to establish a temporal link between specific daily food choices and objectively measured sleep quality.
Healthy young adults in this study recorded their daily food intake through an app and wore wrist monitors to allow researchers to obtain objective measurements of their sleep patterns.
The researchers focused on sleep fragmentation, which indicates the frequency of awakenings during sleep or transitions into deep sleep throughout the night.
They discovered that meal choices had significant correlations with differences in sleep quality the following night.
Participants consuming more fruits and vegetables during the day experienced deeper, more uninterrupted sleep that night, similar to those who included healthy carbohydrates like whole grains.
Based on their findings and statistical modeling, scientists estimate that those who adhere to the CDC’s recommendation of five cups of fruits and vegetables per day could see a 16% improvement in sleep quality compared to those who do not consume these foods.
“A 16% difference is substantial,” said Dr. Tasari.
“It’s remarkable that such significant changes can be detected within just 24 hours.”
Future studies will aim to establish causal relationships, expand the findings to diverse populations, and explore the underlying mechanisms of digestion, neurology, and metabolism that may clarify the positive effects of fruits and vegetables on sleep quality.
Nevertheless, based on current evidence, the authors strongly recommend maintaining a diet rich in complex carbohydrates, fruits, and vegetables for optimal long-term sleep health.
“They are making a difference,” remarked Dr. Marie Pierre St. Onge, director of the Center for Sleep and Circadian Research at Columbia University Irving Medical Center.
“Minor adjustments can impact your sleep. It’s empowering to know better rest is within your control.”
The study was published in the journal Sleep Health this month.
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Header L. Boge et al. We anticipate that increased daytime intake of fruits and vegetables will lead to less disrupted nighttime sleep in younger adults. Sleep Health Published online on June 11th, 2025. doi: 10.1016/j.sleh.2025.05.003
How many times have you checked your phone today? Or do you find yourself opening it and getting sidetracked by something else?
If you’re anything like me, you probably don’t realize just how much time gets consumed. The smartphone’s algorithms are designed to capture our attention and keep it, but there’s a new book by scholars aiming to help individuals reclaim that control.
I dedicated a week to testing some of the recommendations from this book.
The first step in overcoming this addiction is to recognize its presence and understand its implications. In her book, Smartphone Nation, Dr. Kaitlyn Regehr encourages readers to maintain a “phone usage journal” for several days to reflect on their activities, locations, time spent, and feelings during these sessions.
As I attempted to log the minutes spent on phone-related activities, I often found myself unaware of being sidetracked, making it quite challenging. However, over time, I’ve begun to notice these patterns more swiftly. My excessive phone usage seems to fall into two primary categories.
The first, which I refer to as “intentional procrastination,” occurs when I face a mentally demanding task. To avoid it, I find myself checking an app instead.
According to my journal, I excel in the art of procrastination, especially when fatigue sets in. I also seem to push challenging tasks to later in the day, particularly in the morning when I feel more awake.
“This technologyaims to facilitate seamless transitions between tasks and prolong time spent in a given application,” Dr. Regehr remarks. Photo: Adrian Sherratt/The Guardian
The second concerning habit I’ve identified, which I’ve dubbed the “whirlwind of forgetfulness,” often leads me to open my phone for one purpose, only to find myself immersed in random videos minutes later.
A word of caution: beware of distractions within the first 30 minutes of waking up! Just last Tuesday, while preparing snacks for school and ushering teenagers out the door, I emerged from this vortex only to find beauty entrepreneur Trinny Woodall sharing highlights from her recent trip to the hairdresser.
As per Regehr, who is an associate professor at Digital Humanities University College London, this embodies classic algorithm manipulation.
“This technologyis designed to ensure you transition seamlessly from one task to another application, keeping your attention focused there for as long as possible. Advertisers pay for this attention, but I’ve realized this week just how it operates.”
Regehr notes that aimless scrolling is not inherently detrimental. “Sometimes a break is essential, but she encourages reflection on how the content impacts your emotions.”
Some of the content I consume makes me feel inadequate or unfulfilled—ads for intermittent fasting and skincare products are only some that target me based on my age and browsing habits.
Regehr advocates for unfollowing individuals and brands that no longer inspire or educate and suggests curating what you wish to engage with.
“You might conclude: ‘I want enjoyable scrolling, but I’d prefer a more purposeful approach to what occupies my time.’ The algorithm doesn’t just select what feeds you.”
Dr. Regehr suggests visually enhancing your phone to make it less appealing. Photo: Adrian Sherratt/The Guardian
That’s sound advice, though this digital decluttering must wait for a less hectic moment. Regardless, I am eager to test another one of her techniques: switching my phone to grayscale mode via accessibility settings.
Dr. Alex Taylor, a marketing instructor at Newcastle Business School in Australia, endorses this approach. “One clear reason smartphones vie for our attention is the level of stimulation they deliver. Reducing this stimulus through limiting exposure to high-definition images is a sensible step.”
Indeed, I’m finding it challenging to locate apps without the colorful icons that enticingly beckon me from my display. The reduced visual stimulation means less temptation, but it can also complicate navigation. When necessary, it’s not the most convenient option.
Despite tracking my smartphone usage, I believe I’ve only captured a fraction of the distractions I face.
Dr. Maxi Heitmayer, a human-computer interaction researcher at the London School of Economics, shares this perspective. In one study, Heitmayer observed that when 41 participants were equipped with wearable cameras and checked their phones without unlocking them, these brief checks, while seemingly insignificant, were still disruptive.
“I discovered that whenever I had a brief pause in an activity, like flipping through a book or chopping vegetables, I would end up checking my phone,” Heitmayer shares.
Breaking this cycle is challenging. More recent research by Heitmayer indicates that keeping a phone out of reach reduces usage, but often, users shift that distraction to a desktop screen instead.
He suggests keeping my phone in another room as a method to capture my attention each time I feel the urge to check it. Frequently, this urge arises to check messages, explore random ideas online, or simply follow established habits.
And our phones are certainly convenient. Just the other day, when I called up to check something, I missed a call from my daughter’s school regarding her lunch account. When I eventually saw that message, I promptly opened the app to make a deposit, but the grayscale effect was frustrating.
Nonetheless, my digital detox has encouraged me to be more mindful of my smartphone interactions. Since starting my journal, I’ve noticed that I no longer get sucked into the whirlwind of forgetfulness as much. Although I still engage in procrastination, I’m striving to fill these intentional breaks with apps and feeds that genuinely bring me joy.
This mini digital detox is shifting my aimless browsing into purposeful usage, increasing my awareness of my phone habits.
Regehr and her team suggest a tiered approach to digital engagement, akin to a healthy eating pyramid. The base represents essential habits, while the apex is reserved for indulgent treats. For her, the digital equivalent of these ‘cupcakes’ includes a vintage thrift shopping app.
I’m not yet perfect, but I’m learning to reshape my smartphone habits. And yes, as long as I choose to tune in, I consider the occasional Trinny Woodall video a worthy indulgence.
Tips for a Healthy Digital Diet
Cultivating a healthier relationship with your smartphone doesn’t necessarily mean going cold turkey or stashing your device away. Rather, regaining a sense of control involves simple modifications. Dr. Kaitlyn Regehr recommends these strategies:
Establish app limits on frequently used platforms—not just mentally, but also through your phone’s settings.
Reflect on who truly deserves your attention: Who do you genuinely want to hear from? Consider silencing unwanted notifications and setting unique ringtones for different contacts.
Alter your temptation by relocating social media apps off your main screen or deleting them entirely, allowing access only via a browser.
Experiment with greyscaling your phone; you may find that the allure of Instagram and TikTok diminishes without vibrant colors luring you in.
Use varied browsers to limit targeted ads related to shopping and chatting, or activate Incognito mode to avoid cookie tracking.
Implement tangible boundaries by designating screen-free zones and times, such as no phones on the dining table and digital curfews before bedtime.
Smartphone Nation (Pan Macmillan, £22) by Kaitlyn Regehr. To support the Guardian, please order a copy Guardianbookshop.com. Shipping charges may apply.
You can enjoy a healthy and sustainable diet without completely eliminating meat. Recent research.
Scientists at the Denmark Institute of Technology have analyzed 2,500 foods and concluded that consuming less than 255g of pork or chicken weekly is beneficial for both the environment and your health.
“We understand that the planet faces significant environmental challenges, while millions are dealing with hunger and malnutrition,” stated Dr. Caroline Helev Guevara from the University of Technology, Denmark, who led the research. BBC Science Focus.
“While there’s a strong emphasis on increasing plant-based food consumption, it’s still uncertain how much of it is necessary and whether these changes can truly have a positive impact.”
Agriculture utilizes 70% of the world’s freshwater – Credit: Getty Images/Pete Starman
The team led by Guevara examined 11 different diets, including options with red or white meat, pescetarian, vegetarian, vegan, and various flexible diets, to determine if they were “sufficient.”
They formulated thousands of food combinations within these dietary patterns, evaluating both their nutritional value and environmental impact.
Environmental effects were assessed in five key areas: carbon dioxide emissions, land use, water consumption, biodiversity loss, and fertilizer-contaminated water.
The findings revealed that it is possible to nourish the global population healthily without excessively harming the planet, with a variety of dietary choices available.
“We possess enough resources to provide healthy, nutritious foods to the global populace without surpassing environmental limits,” said Guevara. “This is promising news.”
The research identified around 100,000 healthy and sustainable food combinations. While vegan and vegetarian diets showed the greatest benefits, those including less than 255g of pork and chicken were also feasible—equivalent to two chicken breasts or one large pork chop.
The only option that was entirely off the table was lean meat, as it was deemed less viable due to its higher environmental impact relative to the nutrition it delivers.
“Producing lean meat generates more greenhouse gas emissions (mainly methane) than poultry and pork, mainly due to how ruminants digest their food.”
However, although such diets are feasible, their practical implementation may pose challenges.
“A significant shift in our food consumption habits is essential right now,” Guevara noted. “Our research focuses on what can physically be done, not what is socially or economically accessible. Structural changes are necessary to turn these sustainable diets into reality.”
About our experts
Caroline Helev Guevara is a postdoctoral researcher at the Faculty of Environmental Resources Engineering, University of Technology, Denmark. She investigates the impact of human activities and industries on the environment.
A bowl of warm pasta, a fluffy white bread roll, or a bag of generously salted chips – these starchy delights are like dreams. No wonder many of us couldn’t imagine giving up carbs forever.
But according to Research by the University of Surrey, spending just one day without carbohydrates has a similar effect on the body as intermittent fasting.
Intermittent fasting, also known as time-limited feeding, involves alternating normal feeding periods with significantly reduced calorie intake periods. These fasting windows can be scheduled at specific times each day or throughout the week.
While this approach has various health benefits, consuming less than 800 calories a day, as recommended on the popular 5:2 diet, can be challenging for some individuals.
However, this new study suggests that reducing calories significantly on fasting days may not be necessary. Simply cutting out carbohydrates can provide similar fat-burning benefits.
“What we’re interested in is not necessarily weight loss, but the metabolic effect of this dietary intervention,” said Dr. Adam Collins, the study co-author and an associate professor of nutrition at the University of Surrey, in an interview with BBC Science Focus.
The study, which aimed to investigate the effects of carbohydrates on metabolic health, involved 12 overweight or obese adults aged 20 to 65.
Participants followed three different meal plans with five-day breaks between each diet day for 36 hours (one day and two nights of sleep). The meal plans included a normal meal, a low-carb diet with the same calorie intake as a regular diet, and a low-carb diet with reduced calories.
Results showed that consuming a low-carb diet, regardless of calorie intake, encouraged the body to burn fat for energy similar to a fasting diet.
Carbohydrates include starches such as potatoes and pasta, grains such as rice and oats, baked goods such as bread and pastries, fiber foods such as vegetables and fruits, and sugar confectionery such as sweets and chocolate.
Dr. Collins explained that the body is designed to use carbohydrates for energy after meals and fats between meals and overnight. Consuming carbs too frequently can lead to poor management of metabolism.
Intermittent fasting or reducing carbohydrate intake helps the body reset and start burning fat for energy. Dr. Collins also emphasized that while restricting carbs long-term may hinder glucose processing, alternating low-carb days with regular meal days can be a sustainable and beneficial approach for metabolic health.
He concluded by saying, “Food is not a sin. Carbs aren’t bad. Fats aren’t bad. It’s all about moderation.”
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About our experts:
Dr. Adam Collins: An associate professor of nutrition at the University of Surrey’s School of Biological Sciences. With over 20 years of experience as a qualified nutritionist, he leads BSC and MSC nutrition programs at Sally. His current research focuses on exercise intensity, energy balance, intermittent fasting, dietary timing and composition, and carbohydrate manipulation for metabolic health.
Dieting can become monotonous over time. While counting calories for a week or two may be manageable, doing it daily for months on end can be unbearable.
If you can relate to this struggle, a recent study conducted at the New Year’s trial might offer some relief. The research discovered that certain forms of intermittent fasting led to slightly more weight loss compared to traditional daily calorie counting.
Published in Internal Medicine Chronicles, the study compared two dietary approaches among 165 overweight or obese adults.
One group followed a 4:3 intermittent fasting plan (eating normally for four days, restricting intake for three days), while the other group reduced daily calorie consumption.
Calorie counting can result in deficits from weight loss, but the body’s metabolism is not an exact calculator, and individual responses to the same calorie intake can vary widely – Photo Credit: Getty
Both groups received exercise support and behavioral coaching, including food diaries, personalized feedback, and gym memberships.
After 12 months, participants in the fasting program lost an average of 7.6% of their body weight, compared to 5% in the daily calorie restriction group.
They also exhibited slightly positive changes in blood pressure, cholesterol levels, and fasting glucose levels.
4:3 What is intermittent fasting?
Intermittent fasting (IMF) focuses on significantly reducing food intake on a few days a week, unlike time-restricted eating (TRE), which involves eating within a daily window (e.g., 10 am to 6 pm).
In the 4:3 IMF plan, participants chose three non-consecutive “fast” days (e.g., Monday, Wednesday, Friday) during which they consumed only 20% of their usual calorie intake, amounting to approximately 400-600 kcal for women and 500-700 kcal for men. The remaining four days emphasized healthy food choices, but participants were free to eat as normal.
“Counting calories can be mentally taxing,” said Professor Daniel Ostendorf, a co-author of the study, to BBC Science Focus. “Limiting it to three days a week may have made it easier to follow over time.”
A 4:3 fasting approach can promote a decrease in calorie intake without conscious effort and show weight loss benefits.
Despite both groups having the same overall calorie target for the week, the fasting group achieved slightly greater weight loss. However, this study suggests that 4:3 intermittent fasting could be a promising option but is not a cure-all.
“The key finding of this study was that the 4:3 approach resulted in more weight loss than traditional calorie restriction,” commented Dr. Adam Collins, a nutrition scientist at the University of Surrey not involved in the research.
Collins pointed out that some unmeasured factors could impact calorie intake, emphasizing the potential benefits of intermittent energy restriction over daily calorie restriction.
Should you give it a try? According to Ostendorf and lead researcher Professor Victoria Catenacci, they advise choosing a dietary strategy that feels sustainable in the long term for weight loss goals.
“Our study suggests that 4:3 IMF can be a viable option based on additional evidence,” they concluded.
About our experts
Daniel Ostendorf is an assistant professor at the University of Tennessee, Knoxville, specializing in designing lifestyle intervention programs for adults. His research has been published in journals such as Nutrients and American Journal of Public Health.
Victoria Catenacci, MD is an associate professor at the Anschutz Medical Campus, Colorado, focusing on endocrinology, metabolism, and diabetes. Her research has been showcased in journals like Nature reviews endocrinology and Physiology and behavior.
Studies spanning three decades on eight popular diets have pinpointed the ones most likely to promote long-term health since the 1970s.
The Alternative Healthy Diet Index (AHEI) diets have shown slightly superior health benefits compared to the planetary health food index, Mediterranean diet, and healthy plant-based diets.
The AHEI diet focuses on increased consumption of vegetables, fruits, legumes, and nuts while limiting other foods like sugary drinks, red and processed meat, salt, and trans fats. Some meat, fish, and dairy products are allowed in moderation.
Other diets studied had similar characteristics but varied in terms of the amount of permissible meat intake for foods like olive oil, fish, and berries.
“This diet provides all the essential nutrients and food varieties necessary for maintaining a healthy life,” stated corresponding author Dr. Marta Guash Fere, an associate professor at the University of Copenhagen in an interview with BBC Science Focus. “It is a widely recognized dietary pattern focused on disease prevention.”
The study’s healthy diet emphasizes plant foods like vegetables, fruits, legumes, and nuts – Credit: Marcos Elif Castillo Ramirez via Getty
The study conducted by Harvard University’s Chan School of Public Health, Copenhagen University, and the University of Montreal analyzed data from over 105,000 middle-aged nurses and healthcare professionals.
Participants completed meal surveys over 30 years which were scored based on their adherence to eight different dietary patterns.
While only 9.3% of participants were categorized as healthy agers, those closest to the AHEI diet were found to be 86% more likely to reach 70 years of age in good health.
These individuals were also over twice as likely to reach 75 years of age in good health compared to those following diets less similar to the AHEI diet.
Healthy aging was defined as reaching 70 years of age with good cognitive, physical, and mental health without major chronic diseases like heart disease, diabetes, and cancer.
“This research focuses on healthy aging, aiming not just for longevity but for quality of life as well,” explained Guash Ferre. “We are concerned with maintaining overall health in various aspects – physical, cognitive, emotional, and mental.”
The second most effective diet was the Planetary Health Diet Index, promoting both human and environmental health by favoring plant-based diets.
Adherence to any of the eight diets was associated with improved aging, all emphasizing high plant food intake over meat, including vegetables, whole grains, nuts, and legumes.
Though they shared similarities, some diets were variations of the Mediterranean diet focused on longevity, while others were more plant-based or designed for specific purposes like reducing inflammation or safeguarding against cognitive decline.
Guash Ferre noted the intriguing aspect that the diet most conducive to healthy aging includes moderate incorporation of healthy animal-based foods.
She suggested that these proteins might benefit middle-aged and older populations by protecting against conditions like osteoporosis but may not be ideal for younger adults not addressed in the study.
Reduced consumption of ultra-processed foods was linked to improved aging, a finding detailed in Natural Medicine.
Read more:
About our experts:
Dr. Marta Guash Fere is an associate professor at the University of Copenhagen in Denmark and at the Department of Nutrition in Harvard Chan School of Public Health. She holds a PhD in nutritional epidemiology.
Paleontologists from the Australian Museum Institute, the University of New South Wales, the University of Canberra and CSIRO describe a new species of Osmel-type fish from fossilized bodies found in New South Wales, Australia. The fish’s preserved stomach content indicates an opportunistic bottom-pore-like diet, as evidenced by the ruins of many phantom midge larvae, two insect wings, and bivalve remnants.
Habits and fin locations Fell Aspis Block Sea. Scale bar – 8 mm. Image credit: McCurry et al. , doi: 10.1080/02724634.2024.2445684.
The newly described fish species, which lived in the Myosense period about 15 million years ago, belonged to the Osmerforfos (freshwater smell and its allies).
Named after Professor Jocchen Bloc of Australian National University Fell Aspis Block Sea It is the first fossil freshwater smell found in Australia.
“I am extremely proud that this world’s first discovery was named after me,” Professor Brocks said.
“This discovery opens a new pathway to understanding the evolutionary history of Australia’s freshwater fish species and ancient ecosystems.”
Professor Brox discovered several fossils Fell Aspis Block Sea At the McGrath Flat Fossil Site near Gurgon, New South Wales.
“Before the discovery of this fossil, scientists lacked concrete evidence to identify how this group of fish evolved over time and when they arrived in Australia,” said Dr. Matthew McCurry, of the Australian Museum Institute and the University of New South Wales.
“Fell Aspis Block Sea This is the first fossil freshwater Australian confectionery found in Australia. ”
“The discovery of fossil freshwater fish 15 million years ago provides an unprecedented opportunity to understand Australia’s ancient ecosystems and the evolution of fish species.”
“The fossil is part of a diverse range of fish species in Australia, including species such as Australian greyling and Australian confectionery.”
“But without the fossils, it would have been difficult to tell exactly when the group had arrived in Australia and whether they had changed at all over time.”
Stored stomach contents Fell Aspis Block Sea It offers paleontologists a glimpse into the behavior of these ancient species.
“We know that now Fell Aspis Block Sea Although they provided an invertebrate range, the most common prey was small phantom midge larvae,” Dr. McCurry said.
“One of the fossils shows parasites attached to fish tails. It is young freshwater that burns glotidium.”
“These boys Mussarsatach are riding up and down streams on the gills and tails of fish.”
“This little fish is one of the most beautiful fossils I’ve found at McGrath Flat, and it was a real surprise to me to find the first vertebrate among the abundant fossils of plants and insects,” Professor Brocks said.
One of the most exciting aspects of the piece was that they were able to convey the colour of Fell Aspis Block Sea.
Dr. Michael Frise, a paleontologist at the University of Canberra, said:
“We were able to use a powerful microscope to see structures that produce small colours known as melanosomes.”
“Fossilized melanosomes have previously allowed paleontologists to reconstruct feather colors, but melanosomes have never been used to reconstruct color patterns in long-extinct fish species.”
paper The survey results were published this week Journal of Vertebrate Palaeontology.
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Matthew R. McCurry et al. Paleontology of a new Osmar type fish species from Australia. Journal of Vertebrate PalaeontologyPublished online on March 17th, 2025. doi:10.1080/02724634.2024.245684
Giant panda (Ailuropoda Melanoleuca) It belongs to the Carnivora order, but they eat mostly bamboo and their unique dietary adaptability has always been the focus of their research. Recent studies have shown that plant-derived microRNAs (miRNAs) can release nanosized vesicles (40-100 nm) released by various cell types into the extracellular space and deliver to animal organisms via exosomes that exert cross-regulatory effects on gene expression. Chinese scientists collected blood samples from three groups of pandas (boy, adult female, and adult male) to investigate the role of plant-derived miRNAs in dietary adaptation of giant pandas and extracted them from blood for small RNA analysis. Their results show that plant-derived miRNAs enter the bloodstream of giant pandas, exert cross-kingdom regulatory effects, and may play an important role in the dietary adaptation process.
Giant Panda Cube Shaoriuu and his mother Baiyun at the San Diego Zoo.
“We have shown that plant-derived miRNAs are present in the blood of giant pandas,” says Dr. Feng Li, a researcher at West Normal University of China.
“Our research has proven that bamboo, which is used as food for giant pandas, affects changes in the feeding habits of giant pandas.”
In this study, the researchers took blood samples from seven giant pandas, including three adult women, three adult men and one boy woman.
In these samples, we found 57 miRNAs that are likely to be derived from bamboo.
“Bamboo miRNAs can enter the body of giant pandas through diet, absorbed by the intestines, enter the blood circulation, and regulate the RNAs of giant pandas as they transfer information and play a role in regulating gene expression in giant pandas,” Dr. Lee said.
These plant-derived miRNAs can regulate a variety of physiological processes, including growth and development, biological rhythms, behavior, and immune responses.
“Bamboo miRNAs are also involved in regulating the smell, taste and dopamine pathways of giant pandas, and all of these are related to feeding habits,” Dr. Lee said.
“When pandas eat more bamboo as they grow, certain miRNAs accumulate, regulating gene expression and aiding in their adaptation to bamboo’s flavor.”
“These miRNAs also affect the sense of the smell of giant pandas, and may allow you to choose the freshest and most nutritious bamboo plants.”
“Therefore, bamboo miRNAs may promote the adaptation of giant pandas from carnivorous to plant-based diets.”
The authors also found that pandas of different ages and genders have different miRNA compositions in their blood.
“Only miRNAs that can play a particular role in regulating gene expression can remain in the body, and those that do not play a role are expelled,” Dr. Lee said.
“For example, some miRNAs regulate reproductive processes and can only be found in the blood of pandas of a particular gender or age.”
“The fact that miRNAs can send signals from plants to animals could open the door to researching the treatment and prevention of diseases in animals.”
“Plant miRNAs also participate in regulating the animal’s immune system, increasing the disease resistance of animals.”
Similarly, studying miRNA-induced changes in plants can also help assess and improve the safety of plant-based foods in animals and humans.
However, more research is needed to draw decisive conclusions about the potential of common miRNAs and their impact on giant pandas.
“The giant pandas are an invaluable national treasure in our country, and blood samples are not easily obtained,” concluded Dr. Lee.
“If possible, we hope to collect blood samples of young pandas who have not yet eaten bamboo for research and perhaps get more surprising results.”
result Published in the journal Veterinary Science Frontier.
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Herrington et al. 2025. Cross-Kingdom Regulation of Gene Expression in Giant Pandas via Plant-derived MiRNAs. front. Veterinarian. SCI 12; doi:10.3389/fvets.2025.1509698
As we age, we naturally struggle to remember our memories. However, the condition that usually occurs later in life is dementiawhich can cause more severe memory loss. Dementia can affect our quality of life by making it difficult to remember important information, such as our age, phone number, home address, and the names of loved ones. Although there is no treatment for dementia, researchers have investigated the impact of different lifestyle choices on the risks of developing it.
A team of researchers recently analyzed the effects of diet on individuals who are sensitive to the onset of dementia and depression. These researchers previously found that both dementia and depression are associated with brain cells formed in areas that create new memories. Hippocampus. This process is known as Neurogenesis in the hippocampus, andIT problems involving cells dying at increasingly high speeds can exacerbate the risk of dementia and depression. The researchers mentioned the genetic predisposition of people with problems with neurogenesis in the hippocampus in terms they coined. Biological sensitivity of neurogenesis centers.
The researchers wanted to determine whether their diet affects neurogenesis in the hippocampus. They looked for either an increased or reduced risk of dementia and depression, depending on what participants ate. Other dementia researchers focus primarily on: Mediterranean diet Reduced the risk of dementia. In contrast, these researchers have shown that the relationship between several vitamins and food groups and conditions such as Alzheimer's disease, blood vessels and other types of dementia, depression, and general cognitive decline. We focused on neurogenesis sensitivity.
The team worked with 371 people without dementia, with an average age of 76 at the start of the exam. First, the researchers obtained blood samples from each participant to assess nutritional levels. Information from blood samples was then used to identify those who met and did not meet the criteria for neurogenesis-centered biosensitivity. Finally, they recorded the participants' medical history and paid attention to their medication.
After they gathered this initial information, they met with participants every two years for 12 years. They interviewed them about their diet during their first two years of follow-up visit. They also monitored their mental abilities and emotional states with each visit. Over the course of 12 years, 21% of participants developed dementia and 29% experienced symptoms related to depression.
After a 12-year trial, the researchers assessed how each participant's diet affected the risk of developing Alzheimer's disease, vascular dementia, or depression. They are Odds ratio, Odds ratios above 1 mean that individuals are at a higher risk of developing these conditions, and odds ratios below 1 reduce the risk. They found that sensitive participants who reported a greater chicken diet, such as chicken or turkey, had an odds ratio of 0.9, or a lower risk for Alzheimer's disease. On the other hand, for Alzheimer's disease, those who reported a diet consisting of large amounts of lean meat, such as beef and pork, showed 1.1 or increased risk.
Scientists also found that vulnerable participants who consumed large amounts of vitamin D in fatty fish, fortified milk and grains were either an increased odds ratio, or a risk for vascular dementia. . They found susceptible individuals who consumed more vitamin E forms found in whole grains, lush greens, and nuts. γ-Tocopherolshowed an increased odds ratio or risk for depression. However, researchers noted that diet did not affect whether an individual experiences natural cognitive decline, and did not affect the risk of dementia in people who are not sensitive to it.
Scientists concluded that eating more poultry than lean meat could reduce the risk of Alzheimer's disease in individuals with neurogenetic-centered biological sensitivity. However, since these vitamins should benefit human health, they did not expect vitamins D and E to increase the risk of dementia and depression, respectively. Regardless of these nuances, researchers suggested that understanding the relationship between meat consumption and Alzheimer's disease could improve the later health of those with that tendency.
The Mediterranean diet has been linked to longevity, especially when following the lifestyle of individuals living near medical care facilities in the 1950s.
This diet focuses on a high intake of plant-based foods with limited consumption of fish, meat, and dairy products, often enjoyed in the company of others during meals. Physical activity and a vibrant social life are also key components.
American physiologist Ancel Keys first identified the Mediterranean diet in the 1950s after observing lower rates of heart disease in South Europeans compared to Americans. His research, starting with the Seven Countries Study from 1958 to 1964, explored the relationship between diet, lifestyle, and coronary heart disease across different populations.
The study revealed that men in countries like Italy and Greece had lower rates of coronary heart disease compared to Finland and the United States, with the Cretans from Greece showing the healthiest outcomes. The emphasis was on the protective effects of high unsaturated fats in these diets.
Asparagus plate – Credit: 10,000 hours
In a Spanish study known as PREDIMED (PrevenConconconDIATATERRánea) conducted in 2011, the benefits of a Mediterranean diet in reducing the risk of cardiovascular disease were highlighted.
Further research suggests that this diet can aid in preventing obesity, type 2 diabetes, and certain types of cancer due to its rich nutrient content, including antioxidants like omega-3 fatty acids, potassium, and vitamins C and E. While there is debate over the inclusion of red wine in the diet, its polyphenol content may offer protective effects against oxidative stress and inflammation.
Recent trends in the Mediterranean population show a deviation from traditional diets high in saturated fats and animal proteins towards plant-based proteins, fats, whole grains, and dietary fiber. This shift, along with increased alcohol consumption, sedentary lifestyles, and obesity rates, underscores the importance of returning to ancestral dietary patterns.
This article addresses the question (posed by Len Bird, “Why is the Mediterranean diet beneficial for health?”).
To submit your question, please email questions@sciencefocus.com or reach out on our Facebook, Twitter, or Instagram pages (don’t forget to include your name and location).
For fascinating scientific insights, explore our collection of fun facts.
Archaeologists say they have extracted various starch granules from stone tools found at an early Middle Pleistocene site in Israel. These include acorns, grass grains, water chestnuts, yellow waterlily rhizomes, and legume seeds.
Examples of plant parts recovered from Gesher Benot Yaakov's percussion instruments, including whole plants, edible parts, and characteristic starch granules. From left to right: oak, yellow water lily, oat. Scale bar – 20 μm. Image credit: Hadar Ahituv and Yoel Melamed.
The 780,000-year-old basalt tools were discovered at the early Middle Pleistocene site of Gesher Benot Yaakov, located on the shores of ancient Lake Hula.
They were examined by a team of researchers led by Bar-Ilan University. Dr. Hadar Ahitub.
“Our study contradicts the prevailing theory that ancient humans' diets were primarily based on animal protein, as suggested by the popular 'Paleo' diet,” the scientists said. Ta.
“Many of these diets are based on interpretations of animal bones found at archaeological sites, and very little plant-based food has been preserved.”
“However, the discovery of starch granules in ancient tools provides new insight into the central role of plants, especially the carbohydrate-rich starchy tubers, nuts and roots essential to the energy needs of the human brain. I got it.”
“Our research also focuses on the sophisticated methods that early humans used to process plant materials.”
The authors recorded more than 650 starch granules in basalt maces and anvils, tools used to crack and crush Gesher Benot Yaakov's plant foods.
These tools are the earliest evidence of human processing of plant foods, and were used to cook a variety of plants, including acorns, grains, legumes, and aquatic plants like yellow water lilies and the now-extinct water chestnut. was used to.
They also identified microscopic debris such as pollen grains, rodent hair, and feathers, supporting the reliability of the starch findings.
“This discovery highlights the importance of plant foods in the evolution of our ancestors,” Dr. Ahitub said.
“We now know that early humans collected a wide variety of plants throughout the year and processed them using tools made of basalt.”
“This discovery opens a new chapter in the study of the deep relationship between early human diets and plant-based foods.”
The findings also provide insight into hominin social and cognitive behavior.
“The use of tools to process plants suggests a high degree of cooperation and social structure, as hominins operated as part of a larger social group,” the researchers said.
“Their ability to exploit diverse resources from both aquatic and terrestrial environments demonstrates a deep knowledge of their surrounding environment, similar to that of modern humans today.”
“This discovery is an important milestone in the field of prehistoric research, providing valuable evidence about the diet of our ancient ancestors and providing new perspectives on human evolution and the development of complex societies.”
Regarding this research, paper this week, Proceedings of the National Academy of Sciences.
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Hadar Ahitub others. 2025. Starch-rich plant foods 780,000 years ago: Evidence from Acheulean impact stone tools. PNAS 122 (3): e2418661121;doi: 10.1073/pnas.2418661121
Paleoanthropologists believe that the Columbian mammoth (mammoth colombi) are the largest contributor to the diet of the Clovis people, the earliest widespread hunter-gatherer group inhabiting North America, followed by elk and bison/camels, but the contribution of small mammals is There were very few.
An artist's reconstruction of Clovis life 13,000 years ago shows the Anzick 1 infant eating mammoth meat with his mother near the hearth. Another individual crafting tool, such as a dart launch point or an atlatl. A huge slaughterhouse can be seen nearby. Image credit: Eric Carlson / Ben Potter / Jim Chatters.
The Clovis people lived in North America about 13,000 years ago.
During that time, giant animals such as mammoths lived in both northern Asia and the Americas.
Because they traveled long distances, they became a reliable source of fat and protein for highly mobile humans.
Some researchers argue that the Clovisians were some degree of megafauna experts, with a particular focus on mammoths, while others argue that such adaptations were not viable and therefore They argue that Clovisians were extensive foragers, likely incorporating small amounts of food into their diets on a regular basis. Prey, plants, and perhaps fish.
“Focusing on mammoths helps explain how the Clovis people spread from across North America to South America in just a few hundred years,” said Dr. James Chatters, a researcher at McMaster University. said.
“What's surprising to me is that this corroborates a lot of the data from other sites,” said Ben Potter, a professor at the University of Alaska Fairbanks.
“For example, the animal parts left at the Clovis site are dominated by megafauna, and the firing points are large ones attached to darts, which were effective long-range weapons.”
In the new study, Dr Chatters, Professor Potter and their colleagues used stable isotope analysis to investigate the effects of 18-month-old children found at the 13,000-year-old Clovis site in Anzick, Montana, USA. I modeled the meal. state.
Their findings support the hypothesis that the Clovis people specialized in hunting large animals, rather than primarily foraging on small animals and plants.
Professor Potter said: “Mammoth hunting provided a flexible way of life.”
“This allowed the Clovis people to move to new areas without relying on smaller, localized prey that could vary widely from region to region.”
“This mobility is consistent with what we are seeing with Clovis technology and payment patterns.”
“They were very mobile. They transported resources such as toolstone over hundreds of miles.”
“Isotopes provide a chemical fingerprint of a consumer's diet, and can be compared to the isotopes of potential dietary items to determine the proportional contributions of different dietary items,” said Dr. Matt Wooler of the University of Alaska Fairbanks. It can be estimated.”
The researchers compared the mothers' stable isotope fingerprints with those obtained from different food sources from the same time and region.
They found that about 40% of her diet came from mammoths, with other large animals such as elk and bison making up the rest.
Although small mammals were sometimes considered an important food source, they played a very minor role in her diet.
Finally, the scientists compared the mother's diet to that of other omnivores and carnivores from the same period, including American lions, bears, and wolves.
The mother's diet was most similar to that of the scimitar cat, a mammoth specialist.
The discovery also suggests that early humans may have contributed to the extinction of Ice Age megafauna, especially as environmental changes reduced their habitat.
“If the climate is changing in a way that reduces suitable habitat for some of these megafauna, they potentially become more susceptible to human predation. These people are highly capable. He was a great hunter,” Professor Potter said.
“It was a combination of a very sophisticated hunting culture that responded to a simple, large animal group under environmental stress, and techniques honed over 10,000 years in Eurasia,” Dr Chatters said.
of the team result Published in today's diary scientific progress.
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James C. Chatters others. 2024. Mammoths featured heavily in the diet of western Clovis. scientific progress 10(49);doi: 10.1126/sciadv.adr3814
I've seen my future and it's full of beans, both literally and figuratively. In addition to increasing the amount of beans, eat a lot of vegetables, no meat, avoid long periods of hunger and almost no alcohol. But in return for this dietary discipline, my future will also be longer and brighter. I'm 52 years old and can expect to live another 29 years with my current diet. But if I change now, I can earn another 10 years and live a healthy life until I'm 90.
This “longevity diet” is not just the latest fad, but the result of scientific research that extends beyond the human lifespan. And it's not just designed to prevent disease, it's actually designed to slow the aging process – that's the claim, anyway.
Of course, it makes sense to say that your diet can change your lifespan. Millions of people around the world still die prematurely each year due to lack of calories and nutrients. On the other hand, the estimate is 11 million people die every year from too many calories And the wrong kind of nutrients. Unnecessary ridicule inevitably leads to obesity and its obesity. cardiovascular diseasediabetes and cancer. The typical Western diet is high in sugar, refined starches, saturated fat, and low in whole foods, which can hinder your metabolism and make injuries even worse. This includes excessive release of insulin, a hormone that controls blood sugar levels and directly affects aging. Suffice it to say that the Western diet is not pushing the longevity levers in the right direction. But is it really possible to dig yourself into a later grave?…
On the keto diet, most of your calories come from fat.
Shutterstock/George Dolgic
The keto diet, which gets most of its calories from fat and few from carbohydrates, can certainly lead to fat loss, but it can also clog arteries and harm your gut flora.
Also known as the ketogenic diet, this diet forces your body to use a different type of fuel. Instead of relying on glucose from carbohydrates, you rely on ketones, a type of fuel your liver produces from your fat stores, which can lead to weight loss.
In previous studies, Comparing people who follow a ketogenic diet to those who don't suggests there are both advantages and disadvantages.
now, Javier Gonzalez Researchers at the University of Bath in the UK conducted the largest randomized controlled trial in medical evidence. They recruited 53 non-obese people with an average age of 34. They randomly assigned about one-third of them to a ketogenic diet, in which less than 8% of energy came from total carbohydrates and more than 70% came from fat.
The remaining third of participants were instructed to follow a low-carbohydrate diet, with 5 percent of their energy intake coming from 'free' sugars – a type of carbohydrate found in foods such as syrup, cakes and biscuits – and 45 percent and 35 percent from other carbohydrates and fat respectively.
The remaining third consumed diets with moderate amounts of free sugars, accounting for just under 20% of their energy intake, while carbohydrate and fat intakes without free sugars were around 30% and 35%, respectively. These participants acted as the control group. Protein intake was between 15-18% across all diets.
After one month, x-rays showed that participants on the ketogenic diet had lost an average of 1.6 kg of fat. The researchers verified that participants were following the diet by measuring ketone levels in their blood, urine, and breath. Food diaries also assessed adherence to the diet.
Meanwhile, those on low-carb diets lost an average of one kilogram of fat, while those on moderate diets lost nothing. By having participants intermittently wear activity monitors to estimate their energy intake, the team found that the fat loss was due to reduced calorie intake, not increased activity, something that hadn't been known before, Gonzalez says.
But despite greater fat loss, the ketogenic diet group had 16 percent higher levels of “bad” low-density lipoprotein (LDL) cholesterol than the control group, and 26 percent higher levels of apolipoprotein B, a protein that clogs arteries and increases the risk of heart-related events. In contrast, people on the low-carb diet had 10 percent lower LDL cholesterol levels than the control group, and no change in apolipoprotein B levels.
The researchers also found that people on a ketogenic diet had lower levels of a type of gut bacteria than those on a moderately low-carb diet. Bifidobacteriawhich Helps produce vitamin B and It has been shown to strengthen the immune systemThe same wasn't true for those on a low-carb diet, likely because those on the ketogenic diet consumed less fiber. Bifidobacteria Level, Gonzalez says.
However, it is unclear whether the ketogenic diet truly has a negative effect on the gut microbiome, because we do not fully know what the optimal diet is or what the full effects of the ketogenic diet are. Bifidobacteria says Natasha Scholer At Great Ormond Street Hospital in London.
Additionally, while elevated apolipoprotein B levels are a concern, the elevated cholesterol levels seen in the study aren't necessarily harmful unless they reach a dangerous threshold, Scholer said.
Longer-term studies are also needed to determine whether the weight-loss benefits of ketogenic diets outweigh potential concerns about cholesterol and gut health in obese people, Scholer said.
Ultimately, the main challenge for obese or overweight people to lose weight is following a diet, says Scholer: “Whether it's a normal carbohydrate diet, a low-calorie diet, or a calorie-for-calorie reduced-carb diet, if you stick to it, you will generally lose weight.”
Increasing plant-based food consumption is known to benefit both health and the environment, yet only a few individuals fully commit to a vegan diet.
However, a recent study suggests that following a vegan diet for just eight weeks could potentially reverse one’s biological age. Researchers discovered that participants who adhered to a vegan diet showed a reduction in their estimated biological age, as indicated by DNA methylation, an epigenetic marker.
Dr. Lucia Aronica, along with other co-authors from BBC Science Focus, explains, “DNA methylation and other epigenetic modifications regulate gene activity and expression.” These modifications change in specific ways as we age, allowing scientists to track and understand the aging process.
The study, as detailed in BMC Medicine, involved 21 adult identical twin pairs, where one twin followed a vegan diet while the other maintained an omnivorous diet for eight weeks. Blood samples were taken before and after the study to measure DNA methylation levels and assess the effects of each diet.
Results demonstrated that only the vegan group showed a slowing of the epigenetic aging clock, with some participants appearing almost one year younger by certain measures. A vegan diet was associated with reduced estimated ages of various organ systems, such as the heart, hormones, liver, and inflammatory and metabolic systems.
The average reduction in biological age for the vegan group was a remarkable 0.63 years. However, researchers caution that these findings should be interpreted carefully due to other factors like weight loss, as participants in the vegan group lost an average of 2 kilograms more than those in the omnivorous group.
Despite the promising outcomes, further research is necessary to understand the long-term effects of a vegan diet on aging and to differentiate between the effects of dietary composition and weight loss.
Experts like Dr. Hou Lifang suggest that additional studies are needed to validate these results, emphasizing the need for caution when drawing broad conclusions. While the study provides valuable insights, more research is required to fully comprehend the impact of a vegan diet on aging.
About our experts
Lucia Aronica focuses on epigenetics and gene-environment interactions in health outcomes. She is currently leading epigenetic analysis in the largest low-carb vs. low-fat diet study for weight loss. Aronica teaches nutritional genomics at Stanford University.
Varun Dwaraka is a bioinformatics researcher specializing in aging, epigenetics, and genetics. He has co-authored various publications on DNA methylation, tissue regeneration, and the epigenetic clock.
Hou Li-Fan, MD, MS, PhD, is a Professor of Preventive Medicine, integrating epidemiology with molecular technologies in disease studies focused on molecular markers and disease prevention.
Have you heard of the carnivore diet? It’s a new trend that takes low-carb dieting to the extreme by eliminating all plant foods and only consuming animal-derived foods like meat, fish, animal fats, and dairy products. Proponents claim that plant toxins and agricultural practices used in plant-based foods can harm our health, and suggest that eliminating sugar by cutting out plant foods can promote weight management and metabolic health.
While there is no scientific evidence on the health effects of the carnivore diet, anecdotal reports suggest benefits like improved weight management, cardiac and metabolic health, cognitive function, reduced inflammation, improved digestion, and even resolution of autoimmune diseases. However, side effects such as bad breath, constipation, and headaches may occur initially.
Nutritionally, animal-based foods provide high-quality proteins, essential vitamins like B12, iron, zinc, selenium, and other nutrients. However, the lack of fiber from fruits, vegetables, nuts, and grains in a carnivore diet may raise concerns for long-term gut and heart health. Scientific studies have shown the benefits of plant foods in reducing the risk of diseases like cardiovascular disease, diabetes, and cancer, while high intake of red and processed meats can increase risks.
Proponents of the carnivore diet argue that it aligns with early human diets, but biological evidence suggests that humans evolved as omnivores who consumed both animals and plants. Transitioning to more sustainable and healthy food systems that consider the health of the planet is crucial, and excessive meat consumption may not support this goal. Ultimately, the choice to follow a carnivore diet may have long-term health implications and ethical considerations.
This article was first published on December 5, 2022.
The food pyramid is a visual representation of a balanced diet, showing the types and proportions of foods that contribute to overall health.
Imagine a pyramid divided into sections, with each section representing a different food group. Specific designs vary, but a typical food pyramid usually includes the following categories from base to apex:
Base (grain)
At the bottom, widest part, are grains like bread, rice, and pasta. These provide complex carbohydrates, which are your primary source of energy. Whole grains are also a good source of added fiber.
Second layer (fruits and vegetables)
Next, fruits and vegetables are rich in vitamins, minerals, fiber, and antioxidants. To get a variety of nutrients, try to eat at least five servings of colorful vegetables each day.
3rd layer (protein)
This section includes proteins like meat, poultry, fish, eggs, beans, nuts, etc. Protein is essential for muscle maintenance, immune function, and growth, and helps you feel fuller for longer.
Top layer (dairy or alternative)
This section discusses fortified alternatives, such as dairy or soy milk, which provide calcium and other essential nutrients needed for bone health.
Outside the pyramid (sweets and fats)
Here are your fats and sweets: While fats are necessary for many bodily functions, choose healthy fats, such as those found in olive oil and avocado. Limit your intake of added sugars and sweets.
The food pyramid acts as a guide to creating a balanced diet by incorporating a variety of foods from different groups while avoiding relying too heavily on one category.
This concept was shaped into a plate in the UK, Eatwell Guide. It tells you how much of each food group you should eat based on the space it takes up on your plate.
According to the Eatwell Guide, eating healthy means making balanced choices from the five food groups over the course of a day or week: one-third fruits and vegetables, one-third grains and starches, and the remaining third a mix of dairy, proteins, and fats, both animal and plant-based.
This article is a response to the question “What is the food pyramid and can it help you eat healthily?” (asked by Diane Weeks from Glasgow).
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Researchers from the University of the Sunshine Coast and the University of South Australia have discovered in a recent study that following a Mediterranean diet is linked to lower severity of anxiety and stress-related symptoms in older Australians living in the community. Despite this, there was no observed connection with depressive symptoms. The study also found that specific components of the Mediterranean diet, such as reduced consumption of sugary beverages and increased intake of fruits, nuts, and legumes, were independently associated with lower levels of anxiety symptoms.
The Mediterranean diet is inversely associated with the severity of anxiety and stress-related symptoms.
Anthony Villani, a researcher from the University of the Sunshine Coast, and his team investigated the correlation between adherence to a Mediterranean diet and the severity of depression, anxiety, and stress-related symptoms in older adults. A total of 294 older adults with an average age of 70.4 years who lived independently in Australia participated in the study.
The results showed that adherence to the Mediterranean diet was associated with lower levels of anxiety and stress-related symptoms, but not depressive symptoms. Furthermore, specific dietary components like low intake of fruits, nuts, legumes, and sugar-sweetened beverages were linked to decreased severity of anxiety and stress-related symptoms.
Dr. Anthony Villani noted, “These foods were key indicators in a study of more than 300 older Australians.” Additionally, he mentioned that individuals following a Mediterranean-style diet high in fruits, vegetables, legumes, nuts, seeds, fish, and olive oil had lower intensity of anxiety symptoms.
He continued, “Higher consumption of legumes and nuts, along with lower intake of sugary beverages, showed the most significant impact on reducing anxiety and stress. Nuts and legumes are rich in fiber, healthy fats, and antioxidants, which can have positive effects on brain health through gut health and inflammation reduction.”
The study, which controlled for various factors associated with poor mental health, emphasized the importance of a healthy diet in maintaining good mental health. It also highlighted the need for further research to explore the mental health benefits of the Mediterranean diet in older adults.
Published in Nutrients, the findings of the study are significant for understanding the relationship between diet and mental health in older populations.
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Lisa Allcock et al. 2024. Adherence to a Mediterranean diet is inversely associated with anxiety and stress, but not depression: a cross-sectional analysis of community-dwelling older Australians. Nutrients 16(3):366; doi: 10.3390/nu16030366
The advice is the same no matter where you look. If you want to reduce your risk of heart disease, obesity, cancer, and all sorts of other health problems, you should reduce butter and the “bad” saturated fats found in it. Red meat or processed meat. Instead, you should consume “good” polyunsaturated fats. This means cooking with vegetable oil and focusing on leafy vegetables, fatty fish, and nuts and seeds. Simple.
Nothing is ever simple, except in nutrition. In this case, the complication arises from the growing recognition that not all “good” fats are created equal. Specifically, while omega-3 fatty acids are certainly good for us, omega-6 fatty acids may actually be damaging to our health.
The idea that the balance of omega in the foods we eat can affect our health is well established. Additionally, while the typical Western diet has become increasingly high in omega-6s and low in omega-3s over the past 50 years, at the same time the incidence of diseases associated with excessive inflammation has skyrocketed. It is also clear that These include heart disease and type 2 diabetes.
All this has led to the argument that in addition to increasing the amount of omega-3 in the diet, we also need to reduce the intake of omega-6. But correlation is not causation. So can consuming too much omega-6, which has long been thought to be beneficial, really be bad for you? If so, what foods should I eat more or less of to optimize…
Eating less of some types of foods and more of others may ease irritable bowel syndrome
Aamrya/Getty Images
Two types of diets are more effective at treating irritable bowel syndrome (IBS) than drugs, a trial has found.
One diet was designed to be low in FODMAPs, a group of carbohydrates similar to sugars found in dairy products, wheat, and certain fruits and vegetables. The second, less common approach used for IBS is an adaptation of a low-carbohydrate diet that is high in fiber and low in other types of carbohydrates, such as sugar and starch.
In a randomized trial, both diets showed better symptom improvement than standard drug treatment after four weeks.
IBS can cause mysterious symptoms such as diarrhea, constipation, bloating, and abdominal pain that increase or decrease over time. The underlying cause of this condition is unknown.
The usual advice is to avoid common triggers such as caffeine, alcohol and spicy foods. Symptomatic treatments such as laxatives for constipation and drug therapy for diarrhea may be given.
If these measures don’t work, you may want to consider cutting back on foods high in FODMAPs. FODMAPs tend not to be digested until they reach the colon, which is why they are thought to cause bloating and diarrhea. This encourages the colon to retain water, and when the molecules are consumed by bacteria, gas is produced and causes bloating.
Sanna Niebacka Researchers from the University of Gothenburg in Sweden wanted to find out how a regular low-FODMAP diet compared to an alternative approach: high in fiber but low in carbohydrates. In practice, this means eating high-fat, high-protein foods such as meat and dairy products, and sources of fiber include nuts, seeds, beans, and vegetables such as cabbage.
The research team asked around 300 people with IBS to use one of three approaches depending on their symptoms: take medication or adopt one of two diets. The diet provided people with free grocery delivery, as well as detailed meal plans and recipes.
After one month, 76% of the low-FODMAP group reported a significant reduction in symptoms, compared with 71% of the low-carbohydrate diet group and 58% of the drug treatment group.
The big surprise was that a low-carbohydrate, high-fiber diet that didn’t exclude FODMAP-containing foods was about as effective as a low-FODMAP approach, Nybacka says. “We can’t answer any questions as to why. It appears that altering carbohydrate content and reducing FODMAP intake may be beneficial.”
but hazel everitt Researchers at the University of Southampton in the UK say the trial would have been more informative if it had lasted longer. “The problem with many of the IBS diets that have been proposed is that they are very difficult to stick to long-term,” she says.
Participants were followed for up to six months, but during the last five months participants who were initially offered drug treatment were also given dietary advice.
Niebacka says one potential problem with the low-carbohydrate, high-fiber diet is that this group of people had slightly elevated blood cholesterol levels. Therefore, you should seek your doctor’s advice before adopting this diet, she says.
Type 2 diabetics who have stopped taking weight loss drugs such as Ozempic or Wegovy can avoid regaining lost weight by adopting a ketogenic diet. This finding from a small study challenges the concept that people must take these drugs indefinitely to prevent unwanted weight gain.
Ozempic and Wegovy belong to a class of drugs called GLP-1 agonists, which reduce appetite and stimulate the release of insulin. These are commonly prescribed to help people with type 2 diabetes regulate their blood sugar and lose weight. However, the assumption was that people would have to continue taking the drug over a long period of time or they would regain the weight they had lost.
Shaminy Athinarayanan The woman and her colleagues at Virta Health, a US telemedicine company that treats type 2 diabetes, decided to test that assumption. Their inspiration to do so came from previous research showing that low-carbohydrate diets like the ketogenic diet help people with type 2 diabetes manage blood sugar levels and weight.
Researchers tracked the weight and blood sugar levels of 308 adults with type 2 diabetes living in the United States who received nutritional therapy at Virta Health. They were all using GLP-1 agonists at enrollment. Participants were advised to follow a ketogenic diet. They were instructed to eat less than 30 grams of carbohydrates each day, or less than 50 grams if vegan, and about 1.5 grams of protein per kilogram of body weight each day. They were encouraged to eat until they were full, regardless of calories. Health coaches and qualified medical professionals communicated virtually with participants as needed.
After 3 to 9 months, half of the participants stopped using the GLP-1 agonist. All participants continued on the ketogenic diet for an additional year. At this point, the researchers found no significant differences in body weight or blood sugar levels between the two groups. On average, participants who stopped taking GLP-1 agonists gained only about 1 kg. In contrast, those who continued taking the drug gained about 2 kg. Most participants in both groups had blood sugar levels below the diagnostic criteria for diabetes.
“This study suggests that continued use of GLP-1 agonists is not necessary for many people if: [they] Appropriate intervention is required,” says Athinarayanan. “You can stop. [these medications] Maintain weight and blood sugar levels safely and effectively. ”
It says this could be helpful for people who can’t take the drug due to shortages or side effects. priya jaisinghani At New York University Langone Health. But she says people should talk to their doctor before starting a low-carb diet, as there can be risks, especially for people with underlying health conditions like kidney disease or eating disorders. He also noted that the study was sponsored by Virta Health and had a small number of participants. So “this is not the be all and end all,” Jaisinghani said. “But it shows the difference that diet makes.”
Dealing with snoring can be a bothersome experience for everyone involved, whether it’s falling asleep on a public bus or waking a loved one. Researchers may have found the best diet to combat this issue.
Obstructive sleep apnea (OSA) is a common condition that puts people at risk for high blood pressure, stroke, heart disease, and type 2 diabetes. This is because OSA causes multiple disruptions during sleep due to loud snoring and interruptions in breathing.
The solution may lie in a diet rich in vegetables, fruits, and whole grains, as suggested by a new study published in the journal ERJ Open Research. This diet may help prevent or treat OSA.
In order to test this theory, researchers at Flinders University in Adelaide, Australia, used data from 14,210 participants in the US National Health and Nutrition Examination Survey. Participants were asked to list everything they had consumed in the past 24 hours, and the research team categorized their responses into three dietary patterns: a healthy plant-based diet, an unhealthy plant-based diet, and a diet high in animal products.
The “unhealthy” plant-based diet included high amounts of refined carbohydrates, potatoes, sugary drinks, sweets, desserts, and salty foods.
Additionally, participants completed a sleep questionnaire to determine the likelihood of having OSA. The researchers found that people with diets high in plant foods were 19% less likely to suffer from snoring caused by OSA. On the other hand, those who consumed an unhealthy plant-based diet were 22% more likely to have OSA.
Researchers believe that a healthy plant-based diet may be important due to its anti-inflammatory components and antioxidants, which can impact fat mass, inflammation, and muscle tone, thereby affecting a person’s OSA risk.
Dr. Johannes Melak, the chief researcher, emphasized that diet quality is important in managing the risk of OSA, and that a healthy plant-based diet may reduce inflammation and obesity.
A new study led by the University of South Carolina Leonard Davis School of Gerontology suggests that fasting-mimetic dieting (FMD) cycles can significantly reduce disease risk factors and decrease human biological age. FMD was developed by Professor Walter Longo and his team, involving a five-day diet high in unsaturated fats and low in overall calories, protein, and carbohydrates. The diet mimics the effects of water-only fasting while providing necessary nutrients and making fasting more manageable for individuals.
During the five-day fasting period, participants were allowed to consume specified amounts of plant-based soups, energy bars, energy drinks, chip snacks, and tea and given supplements to ensure they didn’t miss out on important vitamins, minerals, and essential fatty acids.
Previous studies have shown the various health benefits of FMD, including promoting stem cell regeneration, reducing chemotherapy side effects, and decreasing signs of dementia in mice. The recent study focuses on the effects of FMD on human immune system aging, insulin resistance, liver fat, and biological age.
The research team analyzed two groups of men and women aged 18-70 who received three to four cycles of FMD per month. The results showed reductions in diabetes risk factors, reduced fat in the abdomen and liver, and rejuvenation of the immune system. Data analysis also demonstrated that FMD participants lost an average of 2.5 years in biological age.
Professor Longo hopes these findings will encourage more doctors to recommend FMD cycles to patients with elevated risk factors for disease and to the general public interested in improving their health and vitality. He suggested that healthy people between the ages of 20 and 70 should consider trying FMD two or three times a year, cautioning that there may be concerns when used in combination with certain diabetes medications.
About our experts:
Walter Longo is the Edna M. Jones Professor of Gerontology and Biological Sciences and Director of the Longevity Institute at the University of Southern California Leonard Davis School of Gerontology in Los Angeles.
Perhaps many of us have attempted to reduce our waistline by watching our calorie intake or hitting the gym, only to find little success. Should we be doing things differently?
According to Dr. Andrew Jenkinson, a consultant bariatric surgeon at University College London Hospital and the author of “Why do we eat (overeating)?” and “How to eat (and still lose weight)”, losing weight has more to do with eating foods that manage levels of leptin hormone rather than focusing on calorie counting or exercise.
So what exactly is leptin, and how does it work? Dr. Jenkinson shared insights in a recent discussion with us about leptin, food consumption, and strategies to reduce appetite.
When it comes to the problem of obesity, Dr. Jenkinson views it as a major health and economic issue that could lead to the collapse of healthcare systems. He highlighted the prevalence of obesity-related conditions such as type 2 diabetes, high blood pressure, sleep apnea, joint problems, and an increased risk for cancer.
Leptin, a hormone secreted by fat cells, regulates body weight by signaling the hypothalamus, the weight control center of the brain. However, certain foods can block leptin signals, such as sugar, refined carbohydrates, and processed foods, which increase insulin levels and block leptin.
Dr. Jenkinson emphasized that the concept of calories alone is not an effective approach to weight loss. Instead of focusing on calorie counting, he suggested avoiding foods that negatively impact insulin, which can shift the weight set point downward without significant effort.
In terms of exercise, Dr. Jenkinson explained that intense exercise can burn calories, but it can also lead to increased hunger and decreased metabolic rate if not balanced with calorie restriction. He recommended a combined approach of calorie restriction and intense exercise to achieve effective weight loss.
This interview with Dr. Andrew Jenkinson has been edited for clarity and length.
Dr. Andrew Jenkinson is a Consultant in Bariatric (Weight Loss) and General Surgery at University College London Hospital and the author of “Why do we eat (overeating)?” and “How to eat (and still lose weight).”
When it comes to eating healthier, there has always been a sense of having your cake and eating it too. For decades, we've been told that the secret to staying healthy is to indulge in the fresh, delicious food of the Mediterranean. Adding more tomatoes, focaccia, and olive oil to your dinner plate, along with a glass of Chianti, is said to reduce your chances of developing a heart attack and type 2 diabetes.
The most surprising thing is that this is not just some exaggerated nonsense. Evidence that the Mediterranean diet can actually improve health in many ways has been growing for more than 50 years. “We are conducting large, long-term clinical trials that result in difficult clinical events,” he says. miguel martinez gonzalez at the University of Navarra in Pamplona, Spain.
But despite all this praise, it was difficult to understand what it was about the diet that led to such benefits. First of all, nutritionists cannot agree on the exact form it should take. Additionally, family meals, home cooking, and other non-dietary factors should be considered. The good news is that over the past decade, we've begun to understand which components of our diets provide the greatest health benefits and why. This means we are now better able than ever to offer you the best advice…
Researchers used tools from geology and genetics to find evidence of changes in how the first organisms ate, based on molecular fossils and traces of organic matter in rocks from billions of years ago. is made clear. Modern annelids, like earthworms and this bearded fireworm, retain genes that make certain lipids that most animals have lost.
Paleontologists led by David Gold are uncovering the evolution of early life through chemical signatures in ancient rocks and genetic studies. They found that changes in sterol lipids in the rocks corresponded with significant changes in animal diets and increases in algae, shedding light on life more than a billion years ago.
Paleontologists are gaining glimpses of life over the past billion years based on chemical signatures in ancient rocks and the genetics of living animals. Research results announced on December 1st nature communications Combining geology and genetics, it shows how changes in the early Earth prompted changes in the way animals ate.
Molecular paleontology: bridging geology and biology
David Gold, an associate professor in the Department of Earth and Planetary Sciences at the University of California, Davis, works in the new field of molecular paleontology, which uses tools from both geology and biology to study the evolution of life. . A new technique allows researchers to recover chemical signatures of life from ancient rocks where animal fossils are rare.
Lipids in particular can survive in rocks for hundreds of millions of years. Trace amounts of sterol lipids derived from cell membranes have been found in rocks dating back 1.6 billion years. Most animals now use cholesterol, a 27-carbon (C27) sterol, in their cell membranes. In contrast, fungi typically use C28 sterols, and plants and green algae produce C29 sterols. C28 and C29 sterols are also known as phytosterols.
Tracking the evolution of life through chemical markers
C27 sterols have been found in rocks that are 850 million years old, and traces of C28 and C29 appear about 200 million years later. This is thought to reflect the increased diversity of life at this time and the evolution of the first fungi and green algae.
Without actual fossils, it’s difficult to say much about the animals and plants these sterols come from. However, genetic analysis by Gold and colleagues has shed some light.
Don’t make it, eat it
Most animals cannot make phytosterols themselves, but they can obtain them by eating plants and fungi. Recently, annelids (a group that includes segmented worms and common earthworms) smt, required to make long-chain sterols.by seeing smt Gold and colleagues used the genes of different animals to create family trees. smt first within annelids and then across animals in general.
They discovered that this gene originated long before the evolution of the first animals and then underwent rapid changes around the same time that phytosterols appeared in the rock record. After that, most animal lineages smt gene.
“Our interpretation is that these phytosterol molecular fossils document an algae outbreak in the ancient oceans, when animals had easy access to phytosterols from this increasingly abundant food source. “We think they may have abandoned production of phytosterols,” Gold said. “If we are right, the history smt Genes record changes in animals’ feeding strategies early in evolution. ”
Reference: “A common origin of sterol biosynthesis suggests changes in feeding strategies in Neoproterozoic animals” T. Brunoir, C. Mulligan, A. Sistiaga, KM Vuu, PM Shih, SS O’Reilly, RE Summons, DA Gold, November 31, 2023; nature communications. DOI: 10.1038/s41467-023-43545-z
The co-authors of this paper are: hers Tessa Brunoir and Chris Mulligan of the University of California, Davis; Ainara Sistiaga, University of Copenhagen. KM Vuu and Patrick Shih, Joint BioEnergy Institute, Lawrence Berkeley National Laboratory; Shane O’Reilly, Atlantic Institute of Technology, Sligo, Ireland. Roger Sammons, Massachusetts Institute of Technology. This research was supported in part by a grant from the National Science Foundation.
New research reveals important links between nutrition, diabetes, and mental health. Poor dietary choices can put you at risk for developing type 2 diabetes and mental health problems such as depression and anxiety. Conversely, a diet rich in essential nutrients and low in processed foods can reduce these risks. The findings highlight the importance of informed dietary choices in the management and prevention of diabetes, anxiety, and depression and have implications for public health policy and medical practice.
A new literature review by researchers at the College of Public Health provides new insights into the relationship between nutrition and mental health.
According to the Centers for Disease Control and Prevention, people with diabetes (diabetes mellitus) are two to three times more likely to experience depression than people without diabetes. Current treatments include therapy, medication, or both.
However, understanding of the multifaceted relationship between nutrition, mental health, and DM is relatively new in scientific discussion. Mason researchers sought to learn about the relationship between nutrition, diabetes, and mental health.
The impact of nutrition on diabetes and mental health
Two literature reviews by Associate Professor Raedeh Basiri show that malnutrition plays a dual role in contributing to both the risk of developing type 2 diabetes and mental health effects such as anxiety and depression. I am. According to the results of this study, mental illnesses such as depression and anxiety increase his risk of developing type 2 diabetes, and diabetes is also associated with an increased risk of developing depression and anxiety. Nutritional interventions can help with both of these health issues.
“Our findings highlight that dietary choices play a vital role in reducing the risks associated with both diabetes and mental health. These findings The implications of these findings extend beyond the scientific community, as they are expected to inform public health policies, medical practices, and dietary recommendations that can positively impact people. ” said Basili, lead author of the paper.
Strengthen dietary choices for health and prevention
“This research ultimately aims to enable individuals to make informed health-promoting dietary choices, which will help prevent and manage diabetes, anxiety, and depression. It serves as a proactive strategy,” Basili said.
More specifically, the research team’s findings provide a comprehensive view of the relationship between dietary patterns, health impacts, and the important role of eating behavior in the context of type 2 diabetes and mental health. Masu.
The research team found that eating foods rich in fresh fruits and vegetables, whole grains, lean proteins, and low-fat dairy products may be associated with lower risk of type 2 diabetes and mental health disorders such as depression and anxiety. found that it was associated with lower risk. Conversely, a diet high in processed foods has been found to have negative effects, making you more likely to develop type 2 diabetes, depression, and anxiety.
The importance of a nutritious diet
Additionally, the researchers found that although people consume energy-dense foods, they lack essential nutrients such as omega-3 fatty acids, vitamin D, vitamin E, vitamin B6, vitamin B12, folic acid, selenium, chromium, and magnesium. I found the meals to be nutritious. It is associated with worsening of unfavorable symptoms in both mental health and the development of type 2 diabetes. This relationship highlights the importance of nutrient-dense food choices for overall health and well-being.
“Current scientific evidence highlights the potential benefits of adopting a balanced diet in reducing symptoms of anxiety and depression while enhancing glycemic control in people with diabetes.” said Basili.
References: “Exploring the interrelationships of diabetes, nutrition, anxiety, and depression: Implications for treatment and prevention strategies,” by Raedeh Basiri, Blessing Seidu, and Mark Rudich, September 29, 2023. nutrients. DOI: 10.3390/nu15194226
“Key Nutrients for Optimal Glycemic Control and Mental Health in People with Diabetes: A Review of the Evidence,” by Raedeh Basiri, Blessing Seidu, and Lawrence J. Cheskin, September 9, 2023. nutrients. DOI: 10.3390/nu15183929
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