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Category: healthy aging

Published on Leave a comment on The Foods You Eat and Their Link to Constipation

For years it has been known that increasing the amount of fiber (and drinking enough fluids) in a person's  diet helps to prevent constipation. A recent large multi-year study of 96,000 adults confirmed this: Mediterranean and plant-based diets prevented constipation, and Western and inflammatory diets (low fiber, high ultra-processed foods) raised constipation risk.

Vegetables, cruciferous vegetables (e.g., broccoli), legumes (beans, lentils, chickpeas), and fruits were all associated with reduced risks for constipation. High vegetable and nut consumption was especially good for preventing constipation. Additionally, a low carbohydrate diet showed a slight increased risk for constipation. Eating a diet rich in cereal fibers (e.g., white bread, low fiber breakfast cereals) and ultra-processed foods was linked to constipation.

Besides reducing constipation, many studies show that eating a diet rich in fruits, vegetables, whole grains, seeds, nuts, legumes, such as the Mediterranean diet, is protective for cardiometabolic diseases (e.g., heart disease, heart attack, strokes, kidney disease, and type 2 diabetes), cancer, and even early death. This type of diet is high in fiber, has positive effects on the gut microbiome, and reduces chronic inflammation.

From Science Daily: What 96,000 adults taught scientists about preventing constipation

Chronic constipation becomes more common with age. Researchers from Mass General Brigham conducted a new study examining whether five widely followed diets could help prevent chronic constipation in middle- and older-age adults. The team monitored more than 96,000 participants for several years to see how long-term eating habits influenced the likelihood of developing this persistent gastrointestinal issue. Their analysis showed that people who routinely ate a Mediterranean or plant-based diet experienced a lower incidence of constipation. The findings appear in Gastroenterology. ...continue reading "The Foods You Eat and Their Link to Constipation"

Published on Leave a comment on Common Foods Linked to Improved Heart Function

The evidence keeps piling up that certain foods are associated with health, while other foods (e.g., soda, ultra processed foods) are associated with chronic diseases. A recent article reported the results of several studies finding certain foods linked to cardiovascular health, including lowering blood pressure.

But guess what? They are popular foods available to everyone - cocoa, green tea, black tea, apples, grapes, and berries.

There is strong evidence certain plant compounds (flavan-3-ols, also known as flavanols or catechins) in these foods have beneficial effects on cardiovascular health. These compounds can lower blood pressure and improve endothelial function (functioning of the blood vessels). Two to three cups of tea daily! One to two servings of dark chocolate daily! Instead of chips for a snack, have an apple.

By the way, rather than focusing on eating just certain foods, it's better to improve your entire diet by eating more fruits, vegetables, whole grains, legumes, seeds, and nuts. All these foods are linked to good health and are considered part of a heart-healthy diet.

From Medscape: From Apples to Cocoa: Everyday Foods Linked to CV Benefits

The term “healthy diet” is often used but frequently remains vague. This is why scientific research into specific food components with preventive potential is gaining importance. Current studies suggest that certain plant compounds found in everyday foods such as apples, cocoa, and tea may have beneficial effects on cardiovascular (CV) health. ...continue reading "Common Foods Linked to Improved Heart Function"

Published on Leave a comment on Lifestyle Changes That Benefit the Aging Brain

As people age, they frequently start wondering what they can do to prevent memory and thinking problems, and especially dementia. The good news is that several large studies found that there are a number of lifestyle changes that one can do to have a healthier (memory! thinking!) brain in later years. Even if you are already in your 60s and 70s.

The evidence points to diet (e.g., Mediterranean style diet, ), exercise, and socializing being all important for brain health. In fact, it can result in keeping brains several years "younger" than in those with unhealthy lifestyles. Also, studies find that challenging your brain by learning something new, such as learning a new language or musical instrument or online cognitive training, is beneficial for the brain.

Adopting a lifestyle that promotes brain health is so very important, because it is NORMAL that as we age, there are brain changes, including brain shrinkage (volume of the brain). Therefore you want to slow down or delay these age related changes as much as possible. Researchers feel that adopting these lifestyle changes are so effective that they should be medically prescribed.

Excerpts from NPR: Trying to keep your brain young? A big new study finds these lifestyle changes help

Scientists have unveiled the strongest evidence yet that a combination of diet, exercise and brain training can improve thinking and memory in older Americans.

A study of more than 2,100 sedentary people in their 60s and 70s found that those who spent two years on the intensive regimen not only improved their mental abilities but appeared to reduce the usual declines associated with aging. ...continue reading "Lifestyle Changes That Benefit the Aging Brain"

Published on Leave a comment on Heat Is A Bigger Killer Than Other Weather Disasters

We are saddened when hearing about persons dying in floods, tornadoes, and other natural weather disasters. The numbers seem so high. But...it turns out the biggest killer each year is heat. Extreme heat kills more people most years than hurricanes, floods, and tornadoes combined.

Extreme heat events are on the rise globally (yup, climate change) and so the number of people dying are increasing. For example, the recent heat wave across Europe, when temperatures surged higher than 100 degrees Fahrenheit, is thought to have killed thousands of people. Especially since in many of the areas hit by the extreme heat people don't have air conditioning in their homes.

A quick analysis of heat-related deaths by researchers at the Imperial College London found that human-induced climate change intensified the European heatwave between June 23 and July 2, 2025 and tripled the number of heat-related deaths. They found that about 2300 people may have died from the extreme heat over the 10 day period across the 12 European cities they looked at, but that over all Europe there could have been tens of thousands of deaths. People over 65 accounted for a majority (88%) of the deaths.

Each year in the US, heat kills more people than any other type of extreme weather.

The following article was written last year, but it still applies since each year is getting hotter. Note that 2024 was hotter than 2023, which was the final year of the heat-related death analysis. NY Times: Heat Deaths Have Doubled in the U.S. in Recent Decades, Study Finds

As dangerous heat bears down on the central and eastern United States this week, a new study shows heat-related deaths across the country are on the rise. ...continue reading "Heat Is A Bigger Killer Than Other Weather Disasters"

Published on Leave a comment on Herpes Simplex Virus and Alzheimer’s Disease

Over the past decade there has been as increasing amount of research suggesting that the herpes virus (cold sores!) is implicated in the development of Alzheimer's disease. (here, here, here).

A recent study suggests the same possibility - herpes simplex 1 (HSV-1) has a role in the development of Alzheimer's disease. And treating cold sores with antiviral therapy (antiherpetic medications) results in a reduced risk of developing Alzheimer's disease - thus the antivirals are protective.

The researchers found that having herpes virus type 2 (genital herpes) and varicella zoster virus (chicken pox, shingles) also resulted in increased risk of later developing Alzheimer's disease. But infection with cytomegalovirus was not.

From Medical Xpress: Cold sore viral infection implicated in development of  Alzheimer's disease

Symptomatic infection with the virus responsible for cold sores around the mouth–herpes simplex 1, or HSV-1 for short—may have a key role in the development of Alzheimer's disease, suggests a large US study published in BMJ Open. ...continue reading "Herpes Simplex Virus and Alzheimer’s Disease"

Published on Leave a comment on Exercise, Insulin, and the Brain

Studies find that exercise or physical activity improves the functioning of the brain, including memory and overall cognition. In a recent study, almost two weeks of exercise by older adults improved brain insulin signaling - that is, it improved the abilities of insulin to act on the brain by increasing "neuronal extracellular vesicles".

The study found these beneficial effects on a group of sedentary adults (average age 60) with prediabetes, who are at higher risk for Alzheimer's disease and dementia.

The participants exercised twelve times (60 minutes per day) by using a stationary bicycle (cycle ergometry exercise) over a 13 day period. So quick and simple, but it resulted in health benefits for the brain.

From Science Daily: Exercise improves brain function, possibly reducing dementia risk

A study led by scientists at Rutgers University-New Brunswick has shown that specialized cells involved in how the body responds to insulin are activated in the brain after exercise, suggesting that physical activity may directly improve brain function. ...continue reading "Exercise, Insulin, and the Brain"

Published on Leave a comment on Exercise Boosts Brain Function At All Ages

Exercise boosts brain function at all ages. This means that for both young and old, it is worth it to get out and engage in physical activity.

A large study reviewed other studies (for a total of 258,279 persons) on effects of exercise on brain functioning. They found that exercise, even light exercise, boosts brain function (specifically general cognition and executive function) and memory. Executive function refers to mental processes (executive functioning skills) that help you solve problems, make plans, set and carry out goals, and manage emotions.

The researchers concluded that most forms of exercise appear effective, including light-intensity activities, and even yoga, Tai Chi, and walking. The positive effects were found at all ages, and in all groups studied. There seemed to be an especially strong effect in persons with ADHD

From Science Daily: Exercise of any kind boosts brainpower at any age

Whether it's an early morning jog, or a touch of Tai Chi, groundbreaking research from the University of South Australia shows that any form of exercise can significantly boost brain function and memory across children, adults, and older adults. ...continue reading "Exercise Boosts Brain Function At All Ages"

Published on Leave a comment on Exercise Is Beneficial For the Kidneys In Older Adults
MALE URINARY SYSTEM Credit: Wikipedia

Our kidneys are incredibly important for our health. Unfortunately, some conditions (e.g., diabetes) and just getting older results in a decline in kidney function. Let's face it - as we age, our organs age.

But there is some good news. A recent study found that moderate and high intensity exercise slows down the risk of rapid kidney function decline in older adults. Exercise actually helps preserve kidney function.

A large study randomly assigned older adults (aged 70 to 77 years) to one of three groups: 1) moderate intensity exercise (peak heart rate 70%) for 50 minutes twice a week, or 2) high intensity interval training (peak heart rate 90%) for four minutes 4 times per week (with first a 10 minute warm-up), or 3) a control group that just received education.

There was a dose response relationship over the 5 years - the more exercise, and the more vigorous exercise - the better kidney function was, and less of a decline from aging. Also, the more exercise, the better the oxygen uptake. There were no heart disease related events (cardiovascular events) during the supervised exercise sessions.

Bottom line: Exercise at all ages, including older adults in their 70s, is good for health, including the kidneys. Move, move, move!

From Medscape: High-Intensity Interval Training Reduces Risk for Kidney Function Decline in Seniors

Supervised high-intensity interval training (HIIT) over 5 years reduced the risk for rapid decline in estimated glomerular filtration rate (eGFR) in community-dwelling adults aged 70-77 years. ...continue reading "Exercise Is Beneficial For the Kidneys In Older Adults"

Published on Leave a comment on Research Finds Lower Risk of Dementia After Receiving Shingles Vaccine

People are always looking for ways to lower their risk of dementia in their senior years. For a while now there has been research suggesting that older adults getting vaccines (e.g., annual flu shots) lower their risk of dementia and Alzheimer's disease. A recent study found that the shingles vaccine (herpes zoster vaccine) has a similar protective effect.

Adults in their 70s who received the shingles vaccine had a lower incidence of dementia. They were 20% less likely to develop dementia over the next 7 years. And the differences in rate of dementia among those who received or didn't receive the vaccine started within 1 1/2 years of getting the vaccine.

The study also showed that the protection against dementia was stronger in women than in men - that is, the shingles vaccine benefited women more than men.

By the way, one could view lower incidence of dementia as a non-target effect. The target was shingles, but other protective health effects are non-target effects.

Excerpts from Science Daily: Study strengthens link between shingles vaccine and lower dementia risk

An unusual public health policy in Wales may have produced the strongest evidence yet that a vaccine can reduce the risk of dementia. In a new study led by Stanford Medicine, researchers analyzing the health records of Welsh older adults discovered that those who received the shingles vaccine were 20% less likely to develop dementia over the next seven years than those who did not receive the vaccine.

The remarkable findings, to be published April 2 in Nature, support an emerging theory that viruses that affect the nervous system can increase the risk of dementia. If further confirmed, the new findings suggest that a preventive intervention for dementia is already close at hand.

...continue reading "Research Finds Lower Risk of Dementia After Receiving Shingles Vaccine"

Published on Leave a comment on Europeans Live Longer Than Americans At Every Income Level

It's a sad fact, but Americans, even the richest ones, have a shorter life-span than their counterparts in Europe. A large study found that over a 10 year period, people with more wealth tend to live longer in both the EU and the USA, but when comparing different economic levels - at each economic level they live longer in the European Union.

The most shocking finding was that the wealthiest Americans have survival rates at the same level as the poorest Europeans in western parts of Europe, such as Germany, France and the Netherlands. Hmmm... Europeans don't have to worry about paying for medical care (universal health care), while Americans do.

From Medical Xpress: Even the richest Americans face shorter lifespans than their European counterparts, study finds

Comparing wealth and survival rates in the U.S. with those in Europe, researchers found that over a 10-year period, Americans across all wealth levels were more likely to die than their European counterparts.

The findings were detailed in a new study in the New England Journal of Medicine by a team led by researchers at the Brown University School of Public Health. ...continue reading "Europeans Live Longer Than Americans At Every Income Level"