Secrets of longevity: habits that are useful at any age

 You can develop good habits at any age. They will have a positive effect on health both at 18 years old and at 100.

Specialists from Johns Hopkins University (USA) have listed the most important ones - which will contribute to cheerfulness, well-being and longevity.

Be physically active. Physical exercise reduces the risk of heart disease, type 2 diabetes, and high blood pressure. Exercise is also one of the best ways to prevent dementia and other cognitive changes. Dr. Argie Hillis advises to spend at least 30 minutes of physical activity on most days of the week.

Improve your diet. It is not only about maintaining a normal weight, but also about proper nutrition. Hillis recommends a Mediterranean diet. Such a diet is high in fruits, vegetables, whole grains, olive oil, fish, and low in meat, sugar, and processed foods, all of which help cells function better.

Sleep well. Lack of sleep negatively affects memory, emotions, weight and appearance. Often, the older a person is, the more difficult it is for him to fall asleep and get a good night's sleep. According to the National Sleep Foundation (NSF), most sleep problems are the result of snoring or certain medical conditions. Therefore, discuss their treatment with your doctor. And if everything is fine with your health, remember that you can enjoy better quality sleep by creating an appropriate environment in the bedroom and practicing relaxation techniques.

Quit smoking. There is no need to talk about the harm of smoking again. Quitting this habit has many long-term health benefits.

Train your brain. Constantly. The brain needs new tasks. It can be learning a foreign language or traveling to work on a new route. Make it your goal to continue learning at any age, experts advise.

The nutritionist told what breakfast he considers the most useful for the figure

 To maintain a slim figure, it is better to prepare dishes made from eggs for breakfast.

Nutritionist Michael Mosley is sure of this. He told the Daily Mirror about the most useful and most harmful breakfast for the figure.

Yes, a nutritionist believes that the habit of starting the day with eggs is the key to weight loss. At the same time, the specialist emphasized, they can be prepared in any way.

Mosley attributed the benefits of eggs to their high protein content, as well as vitamin B and selenium. He also assured that this product does not increase the level of cholesterol in the blood.

"Cooked, in the form of an omelet or scrambled eggs, they will help you feel fuller for longer compared to cereal or toast," said nutritionist Mosley.

He suggested adding onions and mushrooms to the omelette, as the former contain a large amount of beneficial probiotics, and the latter contain vitamin D. Spinach, garlic, and turmeric can also be excellent additions, he said.

But for those who want to avoid gaining weight or lose weight, Mosley does not recommend adding fatty bacon to eggs. It is better to exclude pastries from the diet for breakfast, because they contain a lot of calories and bring almost no benefit to the body.

A British scientist found out how air pollution causes lung cancer even in non-smokers

 Charles Swanton from the Francis Crick Institute found that volatile microparticles cause mutations in the EGFR and KRAS genes, which provokes the development of lung cancer.

The research team led by Swanton analyzed the health data of more than 460,000 people in England, South Korea and Taiwan.

They found that exposure to tiny PM2.5 pollution particles less than 2.5 microns in size leads to an increased risk of mutations in the EGFR gene.

In laboratory studies on mice, the team showed that the particles caused changes in the EGFR gene as well as the KRAS gene, both of which are linked to lung cancer.

They then analyzed nearly 250 lung tissue samples from people who had never been exposed to carcinogens from smoking or heavy environmental pollution.

Although the lungs were healthy, they found DNA mutations in 18% of the EGFR genes and 33% of the KRAS genes.

"It probably doesn't lead to cancer by itself," Swanton said. "But when a cell is exposed to pollution, it tries to regenerate itself, which leads to inflammation."

And if that cell contains mutated DNA, cancer will develop.

The research of British scientists shook the scientific world.

"This opens huge doors for both knowledge and new ways to prevent cancer," said Susan Delalog, who heads the cancer prevention program at France's Institut Gustave Roussy.

Tony Mok, an oncologist at the Chinese University of Hong Kong, called the research "exciting."

The researchers hope their findings will prompt states to respond to rising air pollution.

"You and I have a choice whether we smoke or not, but we don't have a choice about the air we breathe," Swanton concluded.

Don't give dinner to the enemy. A new study has shown that the timing of meals does not affect the rate of weight loss

 It is believed that a nutritious breakfast helps you get full quickly and, ultimately, eat less throughout the day. But, as it turned out, this is a myth.

A group of researchers from Aberdeen and Surrey, UK, conducted an independent study of the effectiveness of two different diets.

People who were overweight and had no metabolic problems participated in the study.

The participants were divided into two groups, one of which consumed the highest number of calories for breakfast, and the other for dinner. Lunches were the same.

Throughout the experiment, scientists monitored indicators of metabolic health, weight, and found no difference between the two groups.

Both participants who ate a good breakfast and those who ate a hearty dinner had similar levels of insulin, lipids, and blood glucose. They also lose weight at the same rate.

At the same time, breakfast lovers reported that they feel full during the day, which means that the habit of eating breakfast is useful, rather, for their own comfort.

"Diet timing remains an exciting area of research, and there is growing evidence that meal timing may play an important role in improving the health of many people," the authors write. - However, our latest research shows that the time of day when you eat the most is not as important for weight loss as previously thought.

Diet, stress and lifestyle: what contributes to the development of varicose veins and how to deal with it

 War is a situation of maximum tension of all vital functions of the body, with significant risks of developing health problems, in particular, violations of the function of the venous system.

"Not a magic circle" of risk factors for venous diseases during wartime. Why the circle and how are vein diseases, stress and our way of life related to each other.

Motion is life

Our venous system is very complicated by nature. Since we move vertically, nature has provided various mechanisms that will allow us to live in such conditions. Changed the shape of the foot, the functionality of the joints, the muscular corset of the spine. But our vascular system has undergone a special transformation, in particular, the veins on the legs.

Three developed systems of veins in the legs, which are closely connected with each other, ensure the movement of blood from the bottom up. And the so-called peripheral heart - the muscles of the lower legs that we make work when we walk - is permeated by a network of muscle veins and venous sinuses - "bags" into which blood enters during muscle relaxation, and is pushed out during contraction to the mountain. Venous valves prevent blood from returning downwards. This is the third feature of our venous system. Valves ensure blood flow in one direction - from bottom to top. It's like a system of "gates": the muscles of the lower leg contracted - the blood passed through the valve, pressed on the flaps - it closed, the muscles contracted, pushed the blood out - and the valve opened and closed again. Therefore, in order for one of the components of the compensation system of our "straight walking" - the venous system of the legs - to function correctly, we must move as much as possible.

Accordingly, if we do not walk much, we stimulate blood stagnation in the legs, and this is the main risk factor for blood clots. Slowing of the blood flow in the veins of the legs leads to the "gluing" of the formed blood elements and their deposition on the valves of the veins. This causes a local inflammatory reaction of the vein wall with damage to the inner membrane, which takes an active part in the blood coagulation system. In turn, damage to the wall leads to the release of active substances that directly affect the balance of the coagulation system in the direction of increased blood coagulation.

Naturally, people who already have problems with the venous system of the legs, for example, signs of chronic venous disorders, varicose veins, signs of previous thrombosis, are at increased risk of developing various complications, in particular thrombosis.

Hypodynamia and stress are the two most important risk factors for the development of vascular diseases or their progression

In the last few months, cases of thrombotic complications in our military have increased significantly. The reason is a sudden change in motor activity and increased physical activity. Those servicemen who had signs of vein disease before the war are subjected to significantly greater loads on their legs, because all the ammunition - bulletproof vest, backpack, machine gun, unloading, ammunition, helmet - is an additional 30-40 kg of load. A long stay in the trench, lack of normal conditions for rest and relaxation worsens the situation. Any manifestations of vascular pathology, including varicose veins, not only reduce a soldier's combat ability, but also pose a real threat to his life and health. This is confirmed by the increase in the number of servicemen with a complication of varicose veins - superficial vein thrombosis (better known as thrombophlebitis), which requires surgical treatment. The problem of the unavailability of specialized medical care is layered here, and accordingly - the impossibility of prescribing timely treatment.

Therefore, in case of violation of venous outflow, hypodynamia significantly increases the negative impact of venous stasis. And it is only the first link in the chain of all risk factors for venous disease.

We are what we eat. Why are there varicose veins?

Another factor in the formation of blood clots in the veins is a violation of the water balance in a situation of reduced activity. This leads to a state of stress, when a person simply forgets to drink - "head is busy with other things" and, again, a decrease in motor activity. During stress, thirst is disguised as hunger - it seems that you want to eat, although in fact you need to drink. Dehydration is an important risk factor for changes in the blood coagulation system. The result is "blood thickening" and a significant increase in the risk of blood clots.

Dry meals, irregular and unbalanced diet, high-calorie and sweet food lead to constipation, which also increase the load on the venous system of the legs. Instead, fiber improves bowel function. This is important, because straining the legs during difficult bowel movements can worsen the condition of the damaged valves.

Stress and its role in venous diseases

Stress not only provokes improper and unregulated nutrition, but also affects the entire body. Our psyche reacts to any stress in stages: a shock reaction, a stage of adrenaline euphoria, distress (exhaustion), and it all ends with a plateau stage. The most dangerous for physical and mental health is the third stage. How long it will last depends on many factors: age, the hereditary ability of the psyche to withstand psychotrauma, the acquired level of stress resistance, the state of somatic health, etc.

Under stressful situations, the work of the endocrine system changes significantly. Being under chronic stress, a person usually suffers from an excess of the hormone cortisol. We release cortisol either with tears (stress) or with sweat (physical exertion). If the hormone is not removed from the body, accumulates, it begins to negatively affect our entire hormonal system. "Combat" concentration of cortisol has a negative effect on carbohydrate metabolism.

In order to "calm down", a person begins to eat sweets, pastries, other high-calorie products. Because they provide up to 70% of the energy needed for any activity, form a strategic energy reserve that the body can use in extreme life situations. Sweet and fatty foods cause the release of "happy hormones" and can be addictive. At the same time, the stress hormone cortisol directs the deposition of sweets consumed to improve mood to our body - this is how the so-called visceral fat is formed.

The circle of adverse effects of these risk factors is closed by the so-called endothelial dysfunction. The main task of the endothelium - the inner lining of blood vessels - is the balanced release of biologically active substances that determine the overall functioning of the circulatory system, regulating the reaction between the vascular wall and blood, and ensuring the stability of the blood coagulation system. In addition, it has antithrombogenic properties and participates in the regulation of vascular tone.

The main factors that change the activity of the endothelium include a change in the speed of blood flow and an imbalance of active substances that directly affect the vessels. Therefore, damage to the endothelium is characterized by the development of a proinflammatory and prothrombotic state. Venous stasis causes inflammation of the vein wall, which in turn leads to its structural changes and microdamages of the endothelium. For its part, the negative impact of stress hormones stimulates the imbalance of substances, and again, affects the blood coagulation system.

Harmful habits and varicose veins

A fairly common way to get rid of stress for us is the consumption of alcoholic beverages. Someone calms down with tobacco and increases his daily dose. These bad habits have a negative effect on the vascular system. As a result of the effect on vascular tone, the redistribution of fluid in the vascular bed and tissues, which makes the blood thicker, the elasticity of the vascular wall decreases and blood pressure fluctuations occur, which increases the risk of blood clots.

This is such a complex "closed circle" of risk factors for the development of health problems, in particular, from the side of the vascular system, we have in the conditions of martial law.

What can be recommended in this situation?

People with signs of vein disease should follow a compression therapy regimen and wear compression medical products. In general, regardless of the extent of vein damage, it is enough to provide compression of the lower legs, that is, to wear socks. In the case when there are dilated veins - the 2nd class of compression products is necessary, if for preventive purposes - the 1st class is enough.

Active movement mode. It is necessary to avoid prolonged motionless positions, lie down, stand, sit less, and walk more, take short, 15-20 minute, walks at least twice a day.

The best way to mitigate the harmful effects of short-term but strong negative emotions is to give them an outlet through motor activity. Physical activity calms down, helps to endure mental injuries. Activity not only relieves muscle tension, but also provides the body with hormones of pleasure - endorphins, allows you to maintain an optimal body weight, and trains the heart. You can move, engage in fitness, regularly perform physical exercises. Human activity is already an effective medicine for stress. Not only physical, but also any purposeful activity, active search alleviate stress, prevent its transition into distress. And it is very important to maintain this balance between rest and excitement.

Adequate drinking regime. Depending on the complexion, a person should give the body enough water. This norm is considered to be 30-40 ml of water per 1 kg of human weight per day. At the same time, it is necessary to take into account the water coming from liquid food, as well as the presence of a concomitant pathology that requires a reduction of this norms (kidney, heart pathology).

Nutrition correction - a variety of food with sufficient calories, limiting the use of sweet, floury, fatty and salty food.

Restriction of alcohol consumption.

It is necessary to quit or at least limit smoking.

Fighting stress. The harmful effects of stress increase if a person focuses more on what happened and what it threatens than on what can be done. In such cases, the main factor of stress is not so much the event or situation that provoked it, as the emotional state of the person associated with it.

Importantly:

1. Find relaxation techniques that help "turn off" the head and fill it with positive emotions.

2. Use book therapy and film therapy. Keep a positive attitude.

3. Learn to "put life on hold." The right solution would be to limit the flow of information (television, Internet), distraction from the phone.

War is a situation of maximum tension of all vital functions of the body, with significant risks of developing health problems, in particular, violations of the function of the venous system and thrombotic complications. But everyone needs to make this situation under control, master themselves and win!

Constant nightmares can indicate the development of dementia

 A British scientist has found that nightmares and bad dreams, which often wake a person up, may be associated with an increased risk of developing dementia.

This does not apply to children - the author of the study, neurologist Abidemi Otaiku, separately emphasizes that the increased risk of developing dementia may be associated with poor sleep in middle-aged or elderly people.

Otayku's work was published in the journal eClinicalMedicine.

The scientist analyzed data from three large American studies, which involved more than 600 people aged 35-64 and 2,600 people aged 79+.

None of them had dementia at the start of the study, and each was then followed: participants in the middle-aged group for nine years, participants in the "older group" for about five. In addition, they all filled out a series of questionnaires, including one about people's sleep and nightmares.

It found that those in the "middle group" who had nightmares every week were four times more likely to experience cognitive decline (a predictor of dementia) over the next decade; at the same time, dementia was diagnosed twice as often in the "older" group.

Moreover, the connection between nightmares and the disease is much stronger in men than in women. For example, elderly men who had nightmares every week were five times more likely to have dementia compared to those who did not report nightmares. In women, the increased risk was only 41%. In the middle-aged group, the situation is very similar.

"These results suggest that frequent nightmares may be one of the early signs of dementia, which may precede the development of memory and thinking problems by several years or even decades, especially in men," the scientist writes in his column. He also suggests that bad dreams may not be a sign, but even a cause of the disease.

In the future, the scientist hopes to study the connection between nightmares and dementia among young people.

Secrets of longevity: three key groups of products for a long life

 Diet plays a key role in overall health, so changing it is critical when it comes to increasing longevity.

According to a study published in the journal PLOS Medicine, there are three groups of foods that can affect longevity.

It is about grains, legumes and nuts. A balanced diet that includes legumes, whole grains, nuts and a reduced amount of red and processed meat in the diet can increase the life expectancy of those who watch their diet, experts said.

However, foods such as fish, fruits and vegetables also made it to the list of healthy foods.

On the other hand, research has shown that those who want to live a long life need to reduce their consumption of red and processed meat, refined grains and sweetened drinks.

It was found that if you change your eating habits to healthier ones in your 20s, your life expectancy can increase by 10 years. If you switch to a more balanced diet at the age of 60, you can live eight years longer. In addition, even 80-year-olds can benefit, as their life expectancy can increase by 3.4 years if they start eating right.

Mind games: Scientists have finally figured out why the feeling of déjà vu occurs

 Many of us sometimes catch ourselves thinking that all this has already happened before. This phenomenon is called deja vu, and the reason for its occurrence is quite prosaic.

A research group at Colorado State University decided to test a hypothesis that arose about a hundred years ago. According to her, déjà vu occurs when a person finds himself in a situation similar to the one in which he was once in the past. The limbic system of the human brain, which is responsible for memories, reacts to this trigger, but also attributes circumstances that could not have happened in the past.

The most common triggers of this phenomenon are spatial or auditory impressions. That is, déjà vu is most likely to occur when a person finds himself in a situation similar to the one seen in the past or becomes a participant in a conversation similar to the one in which he once participated.

This hypothesis was recently tested using virtual reality. And she finally got confirmation.

The researchers placed a group of subjects in different scenes, changing the arrangement of elements in it. Scientists were able to induce deja vu in those cases where the scenes were similar to those seen by the study participants before.

Thus, American scientists were able to confirm the old theory of the connection between deja vu and spatial structure. They note that the familiar environment is probably not the only cause of the phenomenon, and they hope to continue the research in the future.

First aid: simple ways to relieve nervous tension

 Anxiety about the future, loved ones or health, fear of losing something important - all this creates nervous tension, which, if no measures are taken, can accumulate. As a result, a person feels that he can no longer cope with the situation, and severe stress arises.

You can help yourself in such moments of nervous tension with simple actions with reference to Psychologies. Here are four quick ways to regain control and feel better.

Stretch and stretch. If there is no time and energy for yoga during a busy period, a simple warm-up can have a good effect. When a person stretches and warms up, blood circulation in the body improves, which helps to stabilize the nervous system. Bends to the floor or a couple of favorite yoga poses are suitable as exercises.

Count on yourself. The process of mental counting helps to detach from disturbing thoughts. You can count the same objects outside the window or just count slowly from 20 or 30.

Run in place. Short physical activity such as running in place is another way to deal with nervous tension. Aerobic exercise has a beneficial effect on the body and improves mood.

Play with the pet. Playing with pets is a simple and enjoyable stress reliever. Interaction with a pet helps to relax and improve mood.

Myths about metabolism. How to restart your body?

 Let's face it - you can't speed up your metabolism. But you can make it more elastic and pliable. The kind that will respond normally to any changes - a lot of food, a lot of sports, and sometimes a complete absence. Metabolic flexibility – the ability to use different types of fuel – glucose (sugar) and fat – depending on their availability and body needs.

Anastasiya Holoborodko, a nutritionist and nutrition consultant for UNICEF Ukraine, writes about this on her Facebook page.

From an evolutionary point of view, periods of famine are important. Before, we often went without food or lived with long pauses. We are now a very rich machine, but in the basic firmware it is very simple, where the internal mechanisms are sharpened for changes and have always been able to adapt to them. To hunger - more and more often than to overeating. Lack of breakfast, a lot of rolls and sweets, disruption of daily rhythms and overload due to stress, lack of sports unbalance metabolic flexibility.

The total transit time of food in the body is approximately 53 hours. To eliminate waste, the digestive system activates the migratory motor complex, which propels the food to the exit. It turns off when we eat. And for activation, it takes up to two hours of hunger, sometimes more.

Flexibility and adaptability are important tools for adapting to changing conditions. Skillful use of all sources of energy is a preventive way to age-related diseases. Tons of bonuses, including weight normalization, new mitochondria, and that's all. Periodic, deliberate starvation helps to sort and remove cellular waste.

How to restore metabolism:

– include 2-3 meals per day in a 12-hour window;

- sports for at least 30 minutes every day;

– eliminate refined sugars, refined grains, dried fruits and sweet fruits/syrups at every meal. Lower insulin levels lead to greater MG (the ability to go longer without food);

- increase fiber intake - non-starchy vegetables that grow above the ground and salads to stabilize glucose levels. Start your meal with a salad;

– increase your fat intake (olive oil, avocado, nuts, seeds) and make sure you eat enough protein.

- increase the time between meals - optimally it is 4-5 hours.

Only 56 g per day. Researchers have discovered an unexpected benefit of almonds

 Butyrate, a short-chain fatty acid in these nuts, can significantly improve the gut microbiome, according to new data.

Three groups took part in the study, which consumed almonds as a snack. The control group used cupcakes.

The authors conclude that including almonds in the diet may be a way to increase fiber intake without causing intestinal symptoms.

Research has documented the benefits of eating nuts. The participants improved their digestion and the condition of the gastrointestinal tract as a whole, and it took only about 56 grams of almonds per day, that is, about 46 nuts.

"Butyrate is important for gut health because it acts as the primary fuel source for cells in the colon, allowing them to function properly. It is also involved in signaling to the gut to initiate the process of nutrient absorption," explains study author Dr Alice Creedon .

"Butyrate supports the gut barrier that prevents bacteria and other microbes from entering the bloodstream. It can help reduce inflammation, manage conditions like irritable bowel syndrome, and reduce gastrointestinal discomfort," says Allison Tallman. , nutritionist.

Butyrate is produced by fermentation of fiber in the colon. Therefore, increasing the amount of fiber in the diet, for example, by increasing the consumption of almonds, increases the level of butyrate, which has a positive effect on the health of our intestines," explains Tallman.

This article contains general information of a reference nature and should not be considered as an alternative to the recommendations of a doctor

Picking your nose can lead to Alzheimer's disease

 When a person picks his nose, he does not give the impression of an intellectual. But now scientists have found out that an apparently innocent activity can lead to the degeneration of the nervous system. At least in mice.

The corresponding study is published in the journal Scientific Reports.

In our nasal cavity is the olfactory nerve, which, as the name implies, is responsible for the perception of smell signals. However, this narrow flagellum of nerve cells hides an ominous secret: it connects the air in the nose to the brain directly, bypassing one of the body's most important defense systems — the blood-brain barrier, which prevents microbes and toxins from entering the bloodstream to the nervous system.

The olfactory nerve bypasses this barrier, directly "connecting" to the brain. As a result, both bacteria and viruses use such a "loophole" that is not controlled by the immune system. Scientists from Griffith University (Australia) proved that Chlamydophila pneumoniae, one of the main causes of pneumonia in humans, is able to reach the brain from the nasal cavity via the olfactory nerve and cause alarming changes in nerve cells.

Naturally, the invasion of the pathogen into the "holy of holies" of the body does not go away without a trace, and nerve cells immediately react by depositing beta-amyloids. Normally, these proteins are thought to be involved in the antimicrobial and antifungal defense of the nervous system, but in addition, their appearance in the brain is one of the hallmarks of developing Alzheimer's disease.

So far, the research has been conducted only on laboratory mice, but the results sound alarming for humans as well. In the future, the research team plans to test whether the bacteria, which is dangerous to health, can use the human olfactory nerve to penetrate our brain.

And what's the point of picking your nose? The fact is that unintentional damage to the delicate mucous membrane of the nose or pulling out hair can lead to an increase in the number of pathogenic bacteria that can reach the brain through the olfactory nerve.

Scientists have named products that can be compared to drugs and cigarettes

 Scientists have come to the conclusion that ultra-processed products can be safely put in the same row as drugs and cigarettes. They harm the body and cause addiction.

The Daily Mail writes about it.

A group of researchers led by University of Michigan psychology professor Ashley Geerhardt concluded that ultra-processed products, which include chips, pastries, candies, cereals, donuts, sodas and much more, contain a huge amount of artificial flavors and preservatives.

All this makes them tasty, but also high in calories, fat, sugar or salt, which increases the risk of obesity or the development of other diseases. As a result, scientists came to the conclusion that all this makes "goodies" more like drugs, because they are actually far from natural in texture and taste.

Studies show that in the USA, for example, such products make up about 50% of the entire diet of local residents. They also cause obesity, make people more prone to the risk of developing cancer, such as kidney cancer, Alzheimer's disease and others. Regular consumption of such products will lead to an increase in blood sugar.

More than a billion young people could lose their hearing because of headphones

 Today, headphones have become a common accessory for millions of young people who can listen to music for hours while sitting in transport or walking through the streets. However, researchers warn: young people's love of listening to loud music can lead to about a third of them to partial or total hearing loss.

This is stated in a study published in the journal BMJ Global Health.

According to WHO, about 430 million people in the world suffer from hearing loss, of which 34 million are children. Deafness has long ceased to be mainly an age-related problem, and every year the number of young people who have partially or completely lost the ability to hear is increasing.

The main reason for congenital deafness is the love of young people for using headphones and visiting places with loud music - for example, night clubs. According to the results of previous studies, headphone users often turn the volume up to 105 decibels, while the acceptable level is 75-80 decibels - and even for a very short period of time.

So far, scientists have compiled data from 33 studies in English, French and Spanish, involving 19,046 people aged 12 to 34 who used headphones or visited places with loud music for longer than recommended by doctors. It turned out that 24 percent of teenagers and 48 percent of young people are in the "risk zone" of hearing loss, which, given the approximate number of young people on the planet, is more than a billion people.

Of course, the obtained data cannot be called absolutely accurate, because different researchers used different methods, and the percentage of young people "exposed" to improper use of headphones could be influenced by the demographic distribution of the population in the studied region.

However, even the most modest estimates of half a billion people look alarming, because hearing loss reduces a person's functional capacity and can lead to severe mental consequences. In this regard, researchers call for paying more attention to the prevention of hearing loss: telling children how to use headphones correctly, monitoring the visits of teenagers to places with loud music, how far it is possible to avoid noisy places and spend more time in silence.

Insidious pleasure: how life will change if you don't eat sugar for a week

 Scientists have linked the love of tea with chocolates to the occurrence of cardiovascular diseases. Snacking on foods with sugar content in general brings minimal health benefits. Of course, desserts cheer up many people, but this is a rather debatable plus.

What will happen if you limit the consumption of such products for a week.

Healthy skin. To date, more than 300 theories of aging have been proposed. For example, British professor David Gunn conducted a study involving 600 people. He studied their facial features, measured their blood sugar levels and divided the subjects into four groups. It found that participants with the lowest blood sugar levels looked younger than others. His work is confirmed by the results of scientific research by scientists from Germany, published in an authoritative scientific journal. If you give up sweets for a week, you can notice that the skin is noticeably refreshed.

A healthy heart. Experts from the National Center for Disease Control and Prevention analyzed a database of sugar consumption by tens of thousands of people in the United States and compared it with information on mortality from cardiovascular diseases. The study was published in the Journal of the American Medical Association (JAMA). According to the results, people who get a quarter of their daily caloric intake from added sugar in food and drinks have three times the risk of dying from cardiovascular disease than those who don't indulge in sweets.

Healthy nerves. There are a number of studies that confirm that sugar affects the pleasure centers of the brain, making us want more of it. There is also evidence that we usually turn to sugar when we are sad and lonely. According to researchers from Germany and Great Britain, published in the journal Neuroscience & Biobehavioral Reviews, after eating sweets, you will not only not feel joy and a surge of energy in the end, but will also become more lethargic and less energetic. Sugar makes our mood "jump". At first the pleasure is really overwhelming, and then when the blood sugar drops, it gets even worse. Refusing sweet foods for a week will clearly demonstrate how stable the psychological state will be.

What is "hidden hunger" and how it prevents us from losing weight: the nutritionist explains

 Many people focus on counting calories, but forget that it is important to get all the necessary nutrients for the normal flow of metabolic processes.

Someone tries to support their body with vitamin complexes to combat hypovitaminosis. Forgetting that for the normal functioning of the whole body we also need other substances: proteins, fats, dietary fibers, organic acids, antioxidants, trace elements.

"Hidden hunger" scientists call the lack of useful substances, particularly trace elements, in the body, meaning that the consequences of such a lack can be severe, and it is not easy to detect it in time. Mineral deficiency does not have specific symptoms for a long time. Probably, that is why many do not take the problem of prevention of deficiency states seriously enough. And in vain, long-term deficiency of almost every trace element causes various diseases. But at a certain moment - it is individual for each person - this reserve is depleted, which leads to a violation of exchange processes. ⁣⁣

Persistent deficiency of calcium, zinc, iron, copper, selenium and other important elements is found in many people - even in those who eat well, because there are many factors that affect their assimilation.

With a deficiency of selenium and manganese, memory deteriorates, intelligence decreases, hair falls out, and the functions of the thyroid gland are disturbed. Zinc deficiency inhibits growth processes and affects reproductive function. A lack of copper in women leads to a violation of the synthesis of sex hormones, disruptions of the menstrual cycle. Iron affects the function of hematopoiesis. ...

By the way, the deficiency of only one element is quite rare, usually it is multi-elemental. Yes, the development of scoliosis is associated with a deficiency not only of calcium, but also of manganese, copper, zinc, and selenium. So, so that you do not have "hidden hunger", you need to consume a variety of food, without focusing on diets. And it is possible to find out whether there is an imbalance of trace elements in the body with the help of MAV diagnostics - hair analysis.

The chemist explained what coffee addiction does to the human brain

 A morning cup of coffee is a wake-up ritual for many people. However, a significant number of them admit that they can no longer wake up without the help of this drink.

Chemistry teacher, candidate of chemical sciences, popular TikTok blogger, scientist and TV star Gleb Repich explained to the "New Channel" what the danger of coffee addiction can be. In short, we deceive our body with an aromatic drink. But how does it happen?

The substance responsible for the effect of coffee is called caffeine. In its pure form, it looks like a white powder and belongs to psychostimulants. Its action consists in the fact that caffeine stimulates the nervous system, increases efficiency, concentration of attention, and also reduces the feeling of fatigue and drowsiness.

"How does it do this? Caffeine is very similar to adenosine, an important molecule responsible for the feeling of tiredness in our body. Adenosine is released during the day when we are alert, binds to special receptors in the brain and generates a signal of fatigue. So in the evening , when there is a lot of adenosine, we usually want to sleep," Repich explained.

This similarity can play a nasty joke on us. Thanks to it, caffeine binds to adenosine receptors, but does not activate them. Therefore, it blocks the receptors, and along with them, the feeling of fatigue. Which at the same time does not go anywhere. It's like a pain reliever that doesn't cure the pain, but dulls it for a while.

Read also: What is "hidden hunger" and how it prevents us from losing weight: nutritionist Svitlana Fus explains

However, you cannot deceive the body. After receiving a portion of caffeine, he still begins to feel that something is wrong, and begins to increase the number of fatigue receptors in the brain cells. Further, the mechanism is simple: the more receptors appear, the more coffee is needed to block them. Step by step, a person develops a coffee addiction. "If, under these circumstances, the coffee runs out unexpectedly, it can turn into a real ordeal. We suddenly have a lot of unblocked adenosine receptors, and all the available adenosine that our body produces will bind at the same time to all the fatigue receptors, which only will be able to find," warned the scientist. This can make you feel as if all of your delayed fatigue has come crashing down on you at once.

To avoid such trouble, Repich recommended consuming coffee in reasonable quantities. And don't forget about healthy sleep - the only really effective way to fight fatigue.

Morning or evening: when is the best time to exercise

 Morning, afternoon or evening: researchers found out when it is best to do sports.

Researchers have studied in detail when it is best to exercise. Although morning exercise is best for circadian rhythms, afternoon physical activity is more effective. In general, scientists emphasize that sports bring a lot of benefits to the human body, so it is worth doing them when you can fit training into your schedule.

Should you do sports early in the morning?

Often, for those who are just starting their training, the most frightening thing is the morning exercise. I don't really want to trade a warm bed for physical activity. But morning exercise has its own important advantages. First of all, it helps to release endorphins and improve mood immediately after exercise. Endorphins, together with other substances, also improve alertness and concentration, and increase energy levels. And it can make you more productive at work.

For "owls", morning exercise and physical training can be a real test. However, researchers emphasize that if you can push yourself, it will help improve your circadian rhythms, cope with insomnia and fatigue in the future.

During the day, a person becomes stronger and more durable

Unfortunately, those who like to exercise in the morning may not get the best results. Physical activity in the morning is hindered by lower energy reserves after sleep, stiff muscles, lower body temperature. Therefore, if you want not only to do sports, but also to achieve certain results, it is better to do it after dinner.

According to Sean Arent, head of the Department of Physical Education at the University of South Carolina, the best time for "explosive" athletics is between 1:00 p.m. and 6:00 p.m.

For example, in one study, young men were told to cycle to exhaustion at a certain difficulty. Those who did it in the afternoon were able to last 20% longer than those who were active in the morning. Also, according to the results of the study, it was clear that muscle strength and sprinting abilities reach their peak precisely in the afternoon and exceed the data in the morning by 3-20%.

Also, physical exercises can be more effective in the afternoon. A small study was conducted that lasted 12 weeks. The scientists focused on men who have diabetes or pre-diabetes. According to the results, training in the afternoon caused a greater metabolic effect, which helped to lose extra pounds better compared to morning sports. Although the advantages here were insignificant.

Is it possible to do sports late in the evening and at night?

According to the results of various studies, evening physical exercises do not have a negative effect on the quality of night sleep. However, here it is worth paying attention to a certain important point. If you engage in intense training less than an hour before bedtime, it can worsen the process of falling asleep. That is why physical activity experts recommend exercising no earlier than 90 minutes before you go to bed.

The main thing is to be consistent

Regardless of when you train, it's important to do it regularly and consistently.

As University of Utah researchers wrote in PLoS ONE after conducting the experiment: "For example, a marathon runner will perform best when his/her training occurs at the same time of day as the marathon. Circadian biology may support this observation, including diurnal fluctuations in body temperature , metabolism, neuromuscular function and hormones".

So, when is the best time to exercise? If you're not going to bed anytime soon, have a spare minute and haven't done a workout today, why not try it now?

5 eating habits that can lead to hair loss

 The problem of hair loss is complex. Genetic factors, lifestyle, and last but not least, eating habits can play a role.

Edition of Eat This, Not That! collected the 5 most common dietary mistakes that lead to hair problems. Deficiency or excess of certain substances in the diet can nullify all efforts to care for hair, even if the best trichologist helps you with this.

So, you should change your approach to the diet if.

You are restricting your calorie intake too much

The calories we get from food serve as fuel for absolutely all processes - from athletic achievements to hair growth. If in the process of losing weight you cut your calories below the basic level, which covers all the minimum needs of the body, your body will begin to look for which processes you can "save" on. For example, it will definitely not work on the heartbeat, but on the hair - completely. Currently, experts do not fully understand the specific connection between the level of calorie consumption and hair loss, but the fact itself is recorded by science. So, make sure you haven't pushed yourself into too much of a tight deficit.

You lack protein

Proteins are the building material for all the tissues of our body. Even inanimate ones like hair and nails. If there is a lack of proteins, it will not be possible to build any kind of body, let alone a healthy one. As for hair, a protein like keratin is responsible for it. The body itself produces it from other substances of this class. So give him enough material for this process and things can change quite radically.

You are deficient in zinc in your diet

Zinc is involved in the work of more than 100 enzymes in our body. It is important for supporting the immune system, making DNA, repairing tissues and making proteins. Deficiency of this trace element can affect the state of the body in very different ways. In particular, due to alopecia. Fortunately, some studies show that normalizing zinc levels can help restore hair growth.

You are deficient in iron

This mineral is primarily responsible for breathing at the cellular level - it is iron in erythrocytes that delivers oxygen to all tissues of our body. When its deficiency becomes significant enough, the whole body suffers, and the hair in particular. One 2013 study looked at the relationship between iron deficiency and hair loss, and the results showed that the element may play a more important role in female pattern hair loss than male pattern hair loss. Although men also suffer from hair loss due to iron deficiency. So, if you're starting to have hair problems, check your iron levels.

You are consuming too many supplements

Not only deficiencies can have a bad effect on the condition of the hair. Excessive consumption of various substances also leads to similar consequences. Research shows that overdoing it with selenium, vitamin A, and vitamin E, in particular, leads to this. Scientists also point to other toxicity-related symptoms that occur in those who like to enrich their diet on their own. That is why doctors do not advise introducing dietary supplements into your diet, without having clear indications in the form of, in particular, deficiency conditions.

Unexpected advantages have been found in walking backwards

 For most of us, walking is an automatic process that requires no conscious effort. Because of this, many people forget that walking is good for health. But what happens if we stop walking the way we normally do and start challenging our brain and body by going backwards?

In order to remain upright, coordination between the visual, vestibular and proprioceptive (perception of one's own posture and movement) systems is required. When we go backwards, it takes longer for the brain to process the additional demands of these systems interacting. However, this increased level of complexity provides additional health benefits.

One of the most well-studied benefits of walking backwards is improving stability, balance and gait, including in people with knee osteoarthritis. During such walking, a person is forced to take shorter and more frequent steps, which increases the muscular endurance of the lower leg while simultaneously reducing the load on the joints.

In addition, due to changes in the inclination of the body, the range of motion of the joints and muscles changes, due to which the pain of plantar fasciitis - one of the most common causes of heel pain - is relieved.

Postural changes caused by walking backwards also involve more of the muscles that support the lumbar spine, so the exercise can be especially beneficial for people with chronic low back pain.

However, the benefits of such walking are not only therapeutic. For example, it was found that when performing this exercise, energy expenditure increases by almost 40% compared to normal walking at the same speed. Another study showed a reduction in body fat in women who completed a six-week exercise program that included walking backwards.

Hidden depression: 11 signs to look out for

 What do you think depression looks like? Probably, like most of us, the first thing that comes to your mind is sad, joyless people who cry all the time and are rarely happy. However, this is a rather limited view of depression.

In fact, depression wears many masks that you might not be aware of, especially when it comes to hidden depression.

Depression is not only about physiological changes in the functioning of the brain, it is a certain, largely distorted way of thinking, perception of oneself and others, one's place in society, as well as certain changes in behavior that are worth paying attention to.

The presence of hidden depression may indicate:

1. Changing the sleep mode.

Troubled sleep, insomnia, frequent awakenings, difficulty falling asleep or waking up can be symptoms of depression.

2. Change in eating habits.

Do you notice that your eating habits have changed dramatically compared to other periods of your life? Often, food can be a way to cope with depression, especially for those who try to hide this condition from others and from themselves.

3. You become too self-critical.

The need to meet certain criteria often leads to constant dissatisfaction with oneself, feelings of shame and exhaustion.

4. You feel strong emotions.

Often, with hidden depression, you may feel strong anger or irritation. These feelings can arise due to constant internal tension, overflowing with complex emotions and experiences that do not find any other expression.

5. On the contrary, you may develop a habit of avoiding or denying your own feelings and emotions.

Instead, you can look for a way to distract yourself from your worries. Alternatively, it can be different forms of addiction.

6. You become obsessed with your goal and "mission."

Depression often makes you feel lost, as if you are drifting down the river of life without any direction. This can lead to thinking about the meaning of life, its own purpose. Behind all this is a huge need to fill the inner void with something that will seem valuable and important, and most importantly, will give a sense of support and the right life course.

7. You have become uninterested in what you used to do.

Hidden depression can significantly reduce motivation to engage in activities that used to bring pleasure, such as sports, creativity, meeting friends, etc.

8. You ask for help, but then you find excuses not to accept it, or you devalue it.

With latent depression, accepting help from others often means admitting one's own inability to cope, which can take a toll on self-esteem.

9. You experience difficulties with emotional intimacy.

If you hide your depression, it may be difficult for you to express vulnerability related to intimacy. However, you can easily show consideration and concern for others, but not accept it when it comes to you. There may be a fear of sharing your deepest feelings or emotions, fearing that someone will not accept them and thus push you away.

10. You pay too much attention to gratitude.

Many mistakenly believe that gratitude gets rid of negative emotions, especially if you focus only on the good. This approach can be harmful because you will constantly ignore, devalue, or feel guilty about any negative feelings you have about a particular person or event.

11. Hidden depression can "make" you divide your feelings into "good" and "bad".

Avoiding "bad", "negative" emotions and feelings related to pain, disappointment, and losses gives only short-term relief. In the long run, this only leads to an accumulation of symptoms, not to solving the problem.

American scientists made a surprising discovery about the causes of Alzheimer's disease

 In the course of studying the brains of mice, researchers from Yale University found out that the amyloid theory is still somewhat correct.

Despite decades of time and billions of dollars invested in the study of Alzheimer's disease, the main cause of its development is still a mystery.

For many years, the hypothesis about amyloid plaques was considered the main one. It is their accumulation, according to early research, that plays a central role in the development of dementia.

However, recently it turned out that this theory was a fiction - its author probably falsified the results of research.

In addition, the drug aducanumab, which was developed according to the amyloid theory, turned out to be ineffective.

And yet, amyloids occur in the brains of Alzheimer's patients. A team from Yale University drew attention to this fact. Scientists decided to conduct an experiment on mice to understand what is the matter.

They observed that there were hundreds of axons surrounding each amyloid. Next to them, lysosomes are formed - cell organelles, which in this case perform the functions of garbage bags, holding the products of metabolism.

Lysosomes provoke swelling in the area of ​​amyloid and axons. Scientists believe that it is he who is responsible for the deterioration of the conductivity of the signal responsible for memories.

Using voltage imaging of individual cells, the team was able to show that the quality of the signal was related to the size of the swellings. The latter remained stable for a long time, so it is likely that the neuronal malfunctions were permanent.

"Given the similarities in morphology, organelles, and biochemical composition [of the rarity of edema] in mice and humans, it is likely that the causes of dementia in humans may also be caused by edema," the researchers explain.

The team also found a protein called PLD3 in the swelling. At the same time, mice in which it was absent did not have lysosome accumulation and impaired signal conduction.

In the future, the authors of the study want to analyze this discovery and see if this protein can be destroyed and if this will help to cure Alzheimer's disease.

Longevity secrets: three dietary changes that improve brain function

 Many studies show that what we eat plays an important role in our health, including brain health. However, it is quite difficult to suddenly switch from an unhealthy diet to a healthy one. The solution may be several substitutions of harmful products.

Austin Perlmutter, a therapist, told Psychology Today about them.

Replace processed meat with fish. A study involving nearly 500,000 people found that consumption of processed meat (such as hot dogs, chicken nuggets and many deli meats) was associated with a higher risk of dementia. The doctor recommends replacing such meat with seafood. He especially singles out fish rich in omega-3 ((tuna, sardines, salmon, mackerel).

Replace refined carbohydrates with nuts and berries. Nuts can be a good substitute for refined carbohydrates, notes Perlmutter. As an example, he cites a study that showed that regular consumption of nuts can help reduce the risk of brain diseases and improve cognitive function. The doctor recommends including almonds, walnuts, cashews in the diet.

Berries (such as blueberries) are another great substitute for refined carbohydrates. They are rich in polyphenols, which are associated with improved brain health.

Replace sodas and energy drinks with tea or coffee. The main reasons we love sodas and energy drinks are pretty simple: they make us thirsty and they taste good. In addition, some of them give a charge of cheerfulness. However, scientists suggest that sugary drinks are associated with an increased risk of developing depression. Therefore, Perlmutter advises switching to coffee or tea without sugar.

Adding cinnamon to coffee helps control blood sugar and appetite

 Nutritionist Trista Best advises using cinnamon with coffee, adding it instead of sugar. In this case, the spice will not only give the drink a pleasant taste without additional calories, but will also help to keep in shape, avoiding gaining excess weight.

An expert told Shefinds that cinnamon helps prevent overeating by helping control blood sugar levels.

According to Trista Best, adding a pinch or stick of cinnamon to your coffee helps you avoid unnecessary snacks during the day, which have a bad effect on your figure.

"Cinnamon helps to reduce appetite, promoting a feeling of satiety, stabilizing glucose levels. Thanks to the spice, you can avoid sudden spikes in blood sugar, which threaten acute hunger and later overeating," said the nutritionist.

The expert noted that cinnamon contains a large amount of antioxidants that have a positive effect on the work of the immune system and reduce inflammation. In addition, the compounds included in its composition prevent blood cells from sticking together, which causes blood clots to form.

Doctors have discovered the key to healthy aging

 There are many ways to ensure a more comfortable and healthy aging, but this time doctors from the US National Institutes of Health have found the simplest of them: you just need to drink more water.

This is stated in an article published in the journal eBioMedicine.

It is known that old age proceeds differently for different people. While someone keeps a younger look for a long time, someone ages rapidly. While some live to their age without serious health problems, others suffer from age-related diseases.

As the average age of the population increases in many countries, the challenge for researchers is to find and develop ways to help people age comfortably. This will allow them to maintain their health and labor activity for many years.

Previously, scientists have already found out that lifelong restriction of mice in water shortens their life by about half a year, which is compared to 15 years of human life. Currently, researchers from the US National Institutes of Health have tested the hypothesis that an optimal amount of water in the diet of middle-aged people can slow down the aging process.

To do this, they used data collected as part of another study that linked lack of water with the risk of heart failure. The sample included 15,752 people aged 45 to 66 years who were followed up for 25 years. To determine how much water a person drinks, scientists analyzed the sodium content in their blood serum. To assess the relative rate of aging, biological age was calculated and the risks of chronic diseases and premature death were assessed.

People who didn't drink enough water in middle age were found to have a 40 percent increased risk of developing chronic diseases in old age. People with serum sodium above 142 millimoles per liter are at "risk group" for a number of diseases such as heart failure, stroke, diabetes and dementia, the researchers found.

While more research is needed to get people with "wrong" sodium to drink more water, a simple blood test can give patients a clue as to what they may face in old age.

According to researchers, about half of people around the world drink significantly less than the norm per day. And not always the reason for this is the lack of access to fresh water. Additional preventive work is needed to improve public health without significant financial costs.

Gardening can reduce the risk of cancer

 American scientists found out that planting seedlings in the garden and caring for them not only improves mental health, but also probably helps to reduce the risk of developing cancer.

Unhealthy nutrition, lack of physical activity and social isolation are risk factors for the development of non-infectious and other chronic diseases. Scientists from the universities of Colorado, South Carolina and other scientific organizations in the United States decided to find out how it can be related to physical activity in nature together with proper nutrition. Their results are reported in The Lancet Planetary Health.

The components of healthy food, in particular, include fiber. Its use affects the prevention of inflammatory and immune reactions of the body, the intestinal microbiome and the development of such diseases as cancer and diabetes. While doctors recommend consuming 25 to 38 grams of fiber per day, the average adult eats less than 16 grams of this dietary fiber each day.

Studies on horticulture are very few and cover small samples. But even such works show that gardeners, as a rule, consume more fruits and vegetables, and also have a more optimal body mass index than people not associated with this kind of activity.

American experts involved in their new study 291 people who had never been involved in gardening before. The average age of the subjects was 41 years, the experiment took place from January 1, 2017 to June 15, 2019. The participants were randomly divided into two groups, the first of which began to systematically work on homesteads, and the second - the control - lived the old life. Both groups periodically passed surveys devoted to nutrition, and their body weight was also measured. In addition, the subjects wore sensors showing their physical activity.

Already by the fall of 2017, it became clear: those who were engaged in gardening consumed 1.4 grams more fiber per day than representatives of the control group. It seems like it's not much. But the authors of the study emphasize that an increase in fiber consumption even by one gram per day can have a positive effect on health.

In addition, the scientists noted that the group of gardeners increased their level of physical activity by approximately 42 minutes per week. And the participants noted a decrease in the level of stress and anxiety. These subjects also communicated with each other more often, i.e. had more social contacts, than members of the control group. Therefore, researchers believe that gardening is beneficial for mental health and can reduce the risk of developing cancer and other non-communicable diseases.

Procrastination can cause major health problems

 Swedish scientists conducted a longitudinal study of college students and found that the habit of procrastinating is strongly linked to depression, poor sleep, chronic pain, and financial difficulties.

The researchers recruited 3,525 students from eight universities in and around Stockholm and asked them to fill out questionnaires every three months for one year.

The results showed that higher levels of procrastination were associated with slightly stronger symptoms of depression, anxiety and stress as early as nine months later.

Students with higher levels of procrastination were also more likely to report disabling shoulder or arm pain, poorer sleep quality, greater loneliness, and greater financial hardship.

The association held even when they adjusted for age, gender, parental education level, and previous physical and mental health diagnoses.

At the same time, the authors emphasize that they finally managed to establish a causal relationship between the habit of postponing everything for later and various consequences.

Previously, scientists had already emphasized the connection between procrastination and poor health, but it was not clear which came first.

Because previous surveys took into account only one short period of time, some researchers took the view that poor health could be the cause of disorganized respondents.

The Swedish study should put an end to these disputes.

Intermittent fasting does not work. Scientists have proven that the amount of food is more important for weight loss

 A new study conducted by scientists from Johns Hopkins University has made it clear that weight change is most affected by the size and frequency of meals, not the interval between meals.

Interval fasting is a dietary strategy in which all meals are consumed within a short period of time each day. These windows can span from six to ten hours, resulting in a person starving for up to 18 hours each day, New Atlas writes.

From a weight loss perspective, there has been a lot of debate about whether intermittent fasting techniques are effective because they cause real metabolic changes, or whether they simply help a person eat less food. For example, a study published last year found similar weight loss results in all-day eaters and those who restricted their eating window when both groups were given the same calorie-controlled dietary restrictions. In another, earlier study of intermittent fasting without dietary guidance, participants who restricted themselves to eating for only eight hours each day instinctively reduced their daily calorie intake by about 300 calories.

This new study took a different approach. Instead of forcing the nearly 550 participants to follow a specific eating pattern, the researchers simply tracked the timing and size of their daily meals and compared them to their weight loss patterns over a six-year period. Each study participant used a smartphone app to record their sleep, wake, and meal times over several weeks. This allowed the researchers to track the time from the first meal to the last meal for each subject, as well as the time from waking up to the first meal and the time from the last meal to going to bed. The findings showed that there was no relationship between the time a person ate each day and changes in weight during the six years of follow-up. So, if a person ate his meals every day in shorter intervals of time, this did not affect weight loss in any way.

Speaking to CNN, lead researcher Wendy Bennett said there was no signal in the data to suggest that fitting food into smaller intervals each day played a role in weight loss. "Based on other studies, including ours, we're starting to think that changing the timing of meals throughout the day probably doesn't lead to immediate weight loss," Bennett said.

What really mattered for weight was the total number of medium and large meals a person had during the day. So, rather than being the potential metabolic cause of any weight-loss benefits of time-restricted eating, these results suggest that simply eating smaller portions and less often is what ultimately leads to weight loss. "Although experimental studies have shown that time-restricted eating can improve circadian rhythms and play a role in metabolic regulation, our study did not find an association in a population with a wide range of body weights," the researchers write. Importantly, we found an association between more frequent and larger meals per day and weight gain, indicating that total caloric intake is a major factor in weight gain."

How to reduce the chances of having dementia: effective tips

 Dementia is a syndrome that develops as a result of various diseases and in which there is a degradation of memory, thinking, behavior and the ability to perform daily activities.

According to WHO, dementia affects more than 10 million people every year and it is not a normal aging process (as many believe).

What can I do now to avoid dementia in my old age?

Dementia is not an automatic component of old age. This is not the norm!

Dementia develops gradually and has 3 stages:

Initial:

general forgetfulness,

losing track of time,

disorientation in a familiar area.

Middle stage:

forgetfulness about recent events and people's names,

disorientation at home,

behavioral difficulties (for example, aimless walking, asking the same questions in circles, etc.).

Late stage:

loss of orientation in time and space,

problems with recognizing relatives and friends,

behavioral changes that may escalate and include aggression.

Research identifies 12 risk factors for developing dementia, and some of them you can influence right now. Check them out and get to work.

12 factors that contribute to the development of dementia in old age

Low physical activity.

Smoking.

Excessive alcohol consumption.

Air pollution (this is debatable, but evidence suggests that living within 50 meters of a major road can increase the risk of dementia by 7%, although a direct link has not been proven)

Head injuries.

Low level of social activity: social interaction improves the cognitive reserve of the brain.

Low level of education.

Being overweight: People with a body mass index above 30 have an increased risk of developing dementia in old age.

Increased blood pressure.

Type 2 diabetes.

Ignoring depression

Hearing impairment (using a hearing aid in case of hearing impairment reduces the risk of developing dementia).

Scientists believe that these factors are responsible for 35% of the risk. That is, by working with each of them, you can reduce the risk of dementia in the future by a third. The other 65% is not yet under human control, but scientists are working.

9 ineffective weight loss recommendations

 Today you can find many tips related to losing weight. However, some of them are not just useless, but also harmful. About some of these not very effective weight loss recommendations.

You need to have breakfast, even if you don't feel like it

No direct correlation was found between skipping breakfast and weight gain. There are diets that have proven themselves well, for example, intermittent fasting, in which the refusal of breakfast is practiced. And in general, if you want to eat in the morning, then eat something protein, and if not, don't have breakfast at all.

It is not necessary to weigh yourself every day

In a six-month study of obese and overweight people, those who stepped on a scale every day consumed fewer calories than those who didn't and lost an average of 6.6% of their body weight. In another study, it is emphasized that people who did not weigh themselves for more than a month and were overweight at the same time were more prone to gain weight.

Detox, diets with vegetable and fruit juices

Most experts note that losing weight in this way gives only a temporary effect. Also, fruit juices have a lot of sugar and very little protein, and this does not help control appetite and maintain health at all. In addition, experts emphasize that the liver and other organs clean themselves every day, so it is not necessary to carry out such cleaning additionally.

You can't lose a lot of weight at once

In fact, it all depends on whether there was a lot of excess weight at the beginning of losing weight. If so, then quickly getting rid of extra pounds is a completely normal process. All the more so if changes have been made to the daily diet and you have started actively playing sports.

The main attention should be paid to cardio training

In fact, for weight loss, the best choice will be to combine such training with strength exercises.

Consumption of fatty foods should be limited

Diets with less than 30% fat are considered less effective than others. And a diet that contains healthy fats (seeds, nuts, avocados, etc.) helps with weight loss. Dairy products contain vitamins A, D, E, K, but they cannot be absorbed without fats. It is lipids that send a signal to the brain about satiety, if there are no such signals, we eat much more. Sugar is added to low-fat foods for flavor, and these are fast carbohydrates that can make you gain weight.

You need to eat every two to three hours

In fact, the more often people eat, the more likely they are to consume more calories than they need.

Pay attention to the number of calories.

In fact, everything depends not only on the number of calories, but also on which foods contain them. For example, the body will process 100 calories in cookies and the same amount in vegetables in completely different ways. It is best to exclude carbohydrates and processed foods from the diet for weight loss.

"Liquid calories" can be ignored

Of course, those who are on diets scrupulously count every calorie, forgetting to add the calories of tea, coffee, especially juices. While a cup of standard latte 500 ml contains 256 kcal, fresh - 180 kcal. If the goal is to lose weight, it is better to drink water with lemon and a sprig of mint.

The body is thin, but the stomach is not. Is it possible to get rid of visceral fat?

 Is it really possible to get rid of the belly forever, or is visceral fat invincible?

I get asked this question quite often, let's figure it out together, suggests nutritionist Svitlana Fus.

Our body should normally have fat, which is located under the skin, around the internal organs. But depending on lifestyle, diet and physical activity, its amount may start to increase. And it always treacherously accumulates on the stomach.

A large belly is not only aesthetically unattractive, but also dangerous for health, as fat, accumulating around the internal organs, compresses and interferes with their normal work.

This can provoke the development of insulin resistance, diabetes, hypertension, oncological pathologies, etc.

What to do to get rid of excess belly fat?

Change the type of food:

– pay attention to what you eat for dinner. It is important not to overeat at night and eat a balanced diet during the day.

Add physical activity:

- without it, it is difficult to reduce the amount of visceral fat. By increasing physical activity, you expend energy, and the body takes it from fat reserves. That is why it is so important to tighten muscles and activate muscle mass. But note that training should not be excessive. Effective, but not tiring.

If you really want to get rid of belly fat and more, forget about "diets" - cutting calories, etc.

The only correct decision is to organize food for yourself, taking into account the characteristics of your body, age and lifestyle.

– Do a body check-up on:

glycated hemoglobin, fractional lipoproteins, TSH, glucose.

The fruit that reduces the risk of blood clots and stroke: you will be surprised

 Research by British and Italian scientists has proven the ability of ordinary bananas to protect against blood clots.

If you eat one banana in the morning, at lunch, and at dinner, the risk of blood clots and stroke is reduced by 21%. This happens due to the fact that the body receives the necessary portion of potassium, which plays the main role in reducing the risk of blood clots. According to experts, if you get 1600 g of potassium per day with bananas or other products containing potassium, you can reduce the risk of stroke by 21%

In addition to preventing blood clots, bananas:

- lower blood pressure, good for the heart;

- help with heartburn, they can be considered as natural antacids — compounds that bind acids. Therefore, bananas are good for the stomach;

- contain a lot of iron;

- is a source of energy;

- help with depression. They contain a large amount of tryptophan, which turns into serotonin in the body, which generally improves mood;

- relieve constipation. A sufficient amount of dietary fiber, which is in bananas, contributes to regular bowel movements;

- calm the nerves thanks to the content of vitamin B;

- regulate body temperature.

"This is a unique gift of nature": the nutritionist named a vegetable that must be eaten

 Beetroot is a unique gift of nature and a real source of vitamins. Be sure to include this vegetable, which is available all year round, in your diet.

What is the benefit of beets?

The Latin name of beets is Beta vulgaris. Vegetables contain betalains, betacinians.

The expert noted that beets contain various nutrients (vitamins, minerals), but the uniqueness of red beets does not lie in their nutritional value.

The functionally most important phytochemicals in beetroot that provide benefits beyond conventional understanding are precisely the secondary metabolites: betalains, phenolic compounds, and nitrates. Which in combination with macro- and micronutrients create something amazing.

What is betaine?

No other vegetable culture contains betaine. In the body, betaine is a part of enzymes that contribute to the assimilation of proteins in the body, improves liver function. Modern science is studying the use of betaine in Alzheimer's disease. Also, medicine has already collected data that high betaine consumption can prevent the risk of developing breast cancer.

Beet pigments

Beet pigments are antioxidants that protect our erythorocytes, membranes and lipids from oxidation, thanks to their ability to donate electrons and destroy free radicals.

What is the best way to eat beets

Beets should be eaten raw, boiled and baked. You can make salads from this vegetable, stew it, pickle it.

"Perfect" sleep reduces the risk of premature death by more than 30%

 In men with "ideal" sleep, life expectancy was almost five years longer, and in women - by 2.4 years.

Scientists from Beth Israel Deaconess Medical Center in Boston and Harvard Medical School (USA) found that quality sleep not only plays a role in maintaining general health, but also significantly affects life expectancy, reducing the risk of premature death by 30% . The results of the study will be presented at the World Congress of Cardiology, which takes place from March 4 to 6 in New Orleans.

The authors of the work studied the data of 172,321 people who participated in the survey on the state of health among US residents in 2013-2018, which was conducted by the Centers for Disease Control and Prevention and the National Center for Health Statistics. The average age of the respondents was 50 years, more than half (54%) were women. Approximately 67% of respondents were white, 14.5% were Hispanic, 12.6% were black, and 5.5% were Asian.

Because the scientists had data from the National Death Index of the United States up to the end of 2019, they were able to examine the relationship between all-cause mortality and factors affecting sleep both together and separately. Observations lasted an average of 4.3 years, during which time 8,681 people died. More than 2,600 deaths (30%) were caused by cardiovascular diseases, 2,052 (24%) by cancer, and another 4,019 (46%) participants died of other causes.

An "ideal" night's rest had to meet five criteria: the duration of sleep from seven to eight hours a day; difficulty falling asleep no more than twice a week; sleep problems no more than twice a week; a person does not take sleeping pills and at the same time feels well rested after waking up at least five days a week. In total, the participant could score five points (each factor plus one point).

In addition to the above, the authors took into account the socio-economic status of respondents, the presence of harmful habits (smoking and alcohol consumption) and various diseases. According to the scientists, their study was the first in which a national sample was involved, and sleep was studied not only in the context of duration.

The results showed that compared to people who scored between zero and one, participants whose sleep met all five criteria had a 30% lower risk of death from all causes, a 21% lower risk of cardiovascular disease, from cancer - 19% and 40% lower from causes not related to heart disease or oncology (this category includes accidents, infections and neurodegenerative diseases such as dementia and Parkinson's disease).

Respondents who scored a sleep score of five had a life expectancy of 4.7 years longer for men and 2.4 years longer for women than those who scored zero or one.

"If people from a young age develop good habits for good sleep, getting enough sleep and making sure to eliminate distractions, this can significantly improve their overall health in the long run," the scientists emphasized.

Eleven minutes of brisk walking a day was found to be enough to reduce the risk of early death, a study found

 According to researchers from the University of Cambridge, one in ten premature deaths could be prevented if people followed even half of the recommended daily activity.

This is stated in a study published in the British Journal of Sports Medicine.

Cardiovascular diseases, such as heart disease and stroke, take the most lives. It is known that moderate physical activity reduces the risk of cardiovascular diseases. To maintain health, doctors recommend that adults devote at least 150 minutes a week to moderate physical training, during which the heart rate and breathing rate increase, but the person is still able to speak freely.

To determine the level of physical activity necessary to reduce the risk of cardiovascular disease and premature death, researchers from the University of Cambridge (UK) conducted a systematic review and meta-analysis of published data. This allowed them to draw more reliable conclusions by combining studies that did not provide sufficient evidence on their own and sometimes contradicted each other.

Scientists reviewed results published in 196 articles covering data from more than 30 million participants. It found that two-thirds of people surveyed did less than 150 minutes of moderate physical activity a week and only one in ten did more than five hours a week.

However, even if people exercised for just 75 minutes a week, half the recommended amount, the risk of early death from heart problems was reduced by almost 23 percent. In addition, it reduced the possibility of developing some types of cancer by 3-26 percent. So, just 10-11 minutes of moderate physical activity per day can significantly improve health.

According to the scientists' calculations, if all the study participants engaged in moderate physical activity for at least 75 minutes a week, it would be possible to prevent about one in ten early deaths. If you increase the duration of training to 150 minutes, it would be possible to prevent one in six early deaths, or about 16 percent.

Not everything is so clear-cut: nutritionists explained who should not drink coffee with milk

 Coffee is a drink that has become an integral part of many people's lives. However, not everyone knows how coffee with milk affects the body.

Which coffee is healthier: with milk or without

There are a large number of different coffee-based drinks. Some people like espresso more, others necessarily add sugar to the drink, and others cannot imagine it without milk.

If we talk about which coffee is more useful for health, then it is better to choose a drink with the addition of milk. First, milk is a nutritious product that has a beneficial effect on the body. Secondly, milk can partially neutralize the effect of caffeine, which is an undoubted plus for those coffee lovers who suffer from high blood pressure or problems with the gastrointestinal tract.

That is, if you want to reduce the amount of caffeine in the drink, you must add coffee. However, not everything is so simple, because coffee with milk can have a negative effect on the body.

Why you can't drink coffee with milk: the opinion of doctors

As nutritionists assure: if you want to lose weight, it is better to forget about coffee with milk. In addition to the calorie content of milk itself, sugar is often added to such a drink. And coffee with milk is mostly drunk together with a sweet dessert. Therefore, it turns into a rather satisfying snack, which contains a large amount of heavy carbohydrates. Therefore, this drink is considered quite high in calories.

This is where the main danger lies. A person subconsciously perceives coffee as an ordinary drink, without taking into account the calorie content of cream (milk), sugar or syrup. All this turns the usual breakfast into a real energy bomb.

Speaking about how many calories are in coffee with milk, it is worth noting that an average portion of latte contains from 180 kcal to 250 kcal. It all depends on the fat content of the milk and the amount of sugar. If compared with 100 grams of cake, they are 300 kcal. That is, in terms of calories, a large cup of latte is no different from a piece of cake.

However, coffee with milk is harmful not only because of its high calorie content.

How coffee with milk affects the body

Many have formed the opinion that coffee with milk has a negative effect on the functioning of the kidneys and stomach in general. It can also cause inflammation on the face. The fate of the truth, according to doctors, is here. However, it is worth paying attention to one important nuance — you need to know the measure. If you drink coffee with milk in reasonable quantities, it will not harm either the kidneys or the intestines.

Those with liver problems should also avoid this drink. The fact is that coffee with milk contains a large amount of milk fat and sugar. Considering the fact that skimmed milk is almost impossible to whip into a lush foam, diet latte does not exist in nature.

People with digestive system problems should not have fatty dairy products (in particular, milk and cream) in their diet. Coffee itself is a prohibited drink for those who suffer from gastritis, ulcers, cholecystitis, gastroduodenitis, hyperacidity, etc.

How to make coffee that will not harm your health

If we talk about how to drink coffee so as not to harm your health, then everything here is quite simple. It is better to drink coffee with milk at home, not in a cafe. First, at home you can use high-quality cream instead of regular milk. Second, you can always add a fat-free product.

And although you won't get a stable foam in the latter case, the fat content of the drink will drop quite a lot. And at home, you can refrain from the tempting dessert that is often offered in cafes.

How to look 40 at the age of 72 with the help of a banana: beauty secrets from Japanese women

 Japanese dermatologist Mamina Turegano talks about the scientific basis of prescription and over-the-counter skin care products in her videos on TikTok.

This time, she talked about the secret of her mother's youth, who is 72 years old, and according to her followers, she looks 40.

Mother Terugano showed in the video how her mother Michiko wipes her face and hands with a banana peel. "These are my beauty tips," said the 72-year-old.

Subscribers were amazed at what a Japanese woman looks like at the age of 72, and wrote that they would never have thought that a woman was so old.

Michiko, 72, has been using banana peels for her skin for years.

According to Mamina, her mother rubs the peel into different areas of the skin, leaves it on for 20 minutes, then washes it off.

Mom believes that completely natural cosmetics have many advantages. Bananas have many useful properties, so they are often used in homemade face masks. The fruit contains such substances as potassium, vitamins A, C, E, B vitamins, zinc, amino acids.

The benefits of banana peel are that it perfectly moisturizes, exfoliates, fights wrinkles and evens skin tone, reduces puffiness around the eyes. Banana peel has an antioxidant effect. A 2012 study published by the Department of Applied Traditional Thai Medicine, Faculty of Medicine, Thammasat University in Thailand, found that banana peel extracts have anti-inflammatory properties.

You don't sleep well - you don't lose weight: how many hours of sleep are needed to lose weight

 It's no secret that to lose weight you need to create a calorie deficit, monitor your water balance and add physical activity. In addition, you should not forget about sleep, because it plays far from the last role in the process of losing weight.

How much sleep is needed to effectively lose weight, said fitness trainer Viktor Mandziak on his Facebook page.

Why sleep when losing weight

During weight loss, a person can lose extra pounds in two ways: burning fat and burning muscle. According to the expert, muscles add relief and aesthetics to the body, so they should be stored, and fat should be burned.

In 2018, scientists decided to investigate the connection between sleep and weight loss. For this, they selected 36 overweight people and divided them into 2 groups. A calorie deficit was created for all, but the difference between the groups was the number of hours of sleep per day.

One of them slept an hour and a half less than usual for 5 days a week. On the other two days, they could "catch up" on what they missed. Thus, this group had a deficit of the daily norm of sleep. The other group slept a full 7-8 hours.

What were the results of the experiment

With the help of special devices, scientists measured what was burned in the participants of the experiment during weight loss - carbohydrates or muscles. As a result, they found that those who slept less hours "burned" less fat, but instead more muscles.

It is important to note that both groups lost muscle mass without exercise. However, the first lost it by as much as 39%, while the second - only by 17.

Lack of sleep during weight loss has a negative effect on the muscles, and also makes a person hungrier than he is in a normal energetic state. Thus, the body wants to fill the energy gaps through additional calories.

How many hours of sleep are needed to lose weight

For effective and healthy weight loss, you need to create a calorie deficit of up to 25%, consume protein at the level of 1.5 grams per kilogram of body weight, perform strength exercises and get enough sleep.

On average, a person should sleep a third of the day, i.e. 7-8 hours. And if you neglect it on weekdays and hope to "catch up" on the weekend, that's not how the human body works.

10 Daily Habits That Are Destroying Your Brain

 The brain is the most complex and important organ that controls everything we do. However, certain everyday things can have a detrimental effect on him.

So keep a list of bad habits that you should give up. They were named by psychiatrist and neurologist, Dr. Rabih Kashouti in the pages of Neurology & Wellness Center.

Insufficient sleep

Lack of sleep can cause brain function to deteriorate and also increase the risk of dementia

Lack of breakfast

People who skip breakfast have lower blood sugar. This leads to insufficient supply of nutrients to the brain, which causes brain degeneration

Insufficient mobility

Lack of physical activity is bad for both the body and the brain. At least 30 minutes of exercise should be given every day. Every workout creates new brain cells and saturates it with oxygen.

Negative thinking

Stress and anxiety can lead to depression and dementia. Also, people who focus on the negative have more amyloid and tau deposits in their brains - these deposits are a key indicator of Alzheimer's disease.

Lack of communications

Experts believe that an introverted lifestyle is not a very good idea. All people need to go out into the world, get to know it and communicate. It is intellectual conversations that will contribute to the efficiency of the brain.

Multitasking

It turns out that the human brain is actually not wired for multitasking... It increases the stress hormone (cortisol) and adrenaline, which can overstimulate your brain and cause "mental fog or confused thinking."

Alcohol abuse

Excessive alcohol consumption can lead to a decrease in cognitive functions of the brain and memory impairment

Narcotics

Drug use causes repeated brain shrinkage. Thus, there is a greater chance of getting Alzheimer's disease. By the way, this includes smoking cigarettes or vaping.

Unhealthy food

High levels of sugar and saturated fat in food also kill the brain. Experts advise not to eat processed meat, spicy snacks, cakes and cookies. Also, avoid carbonated drinks and foods with a high salt content as much as possible

Ignoring health problems

If you have health problems, it is important to see a doctor and get treatment. It turns out that ignoring health problems can also lead to brain damage.

Why sleeping next to your phone is dangerous: it's not just radiation

 The last thing most of us do before bed is turn off our phone and put it next to us. But it's actually a bad habit. And there are several reasons at once.

This can make it difficult to fall asleep

Studies show that using any electronic device before bed – not just your phone, but also your tablet, TV, computer, game console, etc. – can make the process of falling asleep more difficult. When you use gadgets, especially your cell phone, right before bed, you don't give your body and brain enough time to relax. In addition, news feeds, videos or games provoke emotions that can be too strong before sleep.

This can disrupt your sleep cycle

The action of blue light, which is present in the backlight of modern screens, throws off your internal clock, delaying the natural release of melatonin, the hormone that provokes falling asleep. For thousands of years, our circadian rhythms have been closely tied to the sunrise and sunset, which signaled when it was time to sleep and when it was time to wake up. But smartphones disrupted this process. Whether you're exposing yourself to blue light right before bed or having your phone flash at night while you sleep, it's going to have a negative effect on your sleep cycle. Some smartphones have a blue light filter function, but it will be more effective to refuse to use the gadget completely before going to bed.

This slightly increases the risk of exposure

The scaremongering that cell phone use can cause cancer currently lacks sufficient scientific evidence. However, it is difficult to deny the fact that a mobile phone emits a small level of non-ionizing radiation during use. The only known side effect of this is heating. Nevertheless, experts advise not to place the gadget near the bed in order to avoid any risks and get a better night's sleep.

Ideally, it is better to take the gadget to another room so that it does not interfere with anything. If you still need your phone close to you, turn off all notifications, including vibration, and place the device with the screen facing down so that flashes don't interrupt your sleep.

Why can't you sleep on your stomach?

 The habit of sleeping on your stomach can lead to serious health problems. According to experts, this is an unnatural position for the body. Lungs, cervical and lumbar spine, cardiovascular system - only an incomplete list of organs that will suffer from frequent stomach sleeping.

The situation will worsen if you put a massive pillow under your head. Why is it harmful to sleep on your stomach and what are the dangers of this position for women.

Why sleeping on the stomach is harmful

Prolonged sleeping on the stomach will affect the functioning of the lungs. They will be compressed and will not be able to fully open. And this, in turn, will lead to the fact that little oxygen will enter the body. The load on the cardiovascular system will decrease.

If you like to put soft, massive pillows under your head, your spine will suffer. Lying on the stomach, the cervical and lumbar regions of the spine will receive more load. This can cause a deterioration in general well-being.

The pressure on the bladder also increases, so you may wake up more often due to urges.

Danger for women

Doctors say that sleeping on your stomach for a long time is especially dangerous for women. We are talking about a violation of blood circulation due to pressure on the chest. This can lead to the development of dangerous pathological processes.

Pressure on the ovaries can cause reproductive problems.

Sleeping on your stomach will negatively affect your beauty. The face will be wrinkled and wrinkled in the morning. In addition, it can cause skin problems.

How to sleep on your stomach

Experts say that you don't need to give up sleeping on your stomach altogether, especially if it's your favorite position. It is only necessary to adjust it a little.

First, get used to sleeping on a very thin pillow, or better - without it at all. This will reduce pressure on the lower back and neck. Women are advised to put a pillow under the stomach and hips. It is better to bend one leg at the knee - this will reduce the pressure on the back and internal organs.