Experts Confirm: This Daily Activity Slows Brain Aging

 Healthcare Professionals Consensus: This Activity Combats Cerebral Aging

What are the similarities between these endeavors? They challenge you in novel ways, which could add years to your mental vigor.

Neuroscientists assert that challenging your brain through innovative experiences fosters the growth of new neurons. The Atomic Brain, neurogenesis—the production of new neurons—is positively impacted by brain stimulation. . Indeed, research reveals that the greater the cognitive engagement you accumulate over time, whether through education or professional endeavors, the lesser your chances of facing dementia.

“Neuroplasticity denotes the brain’s capacity to adapt, evolve, and reorganize itself during one’s lifetime,  “Our neurons can forge new connections, reinforce existing ones, or even develop alternative routes.”

As we acquire new knowledge, our brains establish fresh connections and pathways. “The more frequently you utilize a particular pathway, the more robust and quicker it becomes. Yet, when a pathway is disregarded, it may vanish, prompting the cultivation of new routes to the same destination,” Approaching any activity afresh, with the inquisitiveness of a child, can facilitate our brains in forming new pathways.”

The state of flow

Reflect on those occasions when you embarked on a new pastime or honed a new skill at your job. You are energized and concentrated. Distractions fade away. Time seems to stand still. This phenomenon is known as the flow state—and it not only enhances neuroplasticity, but it also elevates feelings of satisfaction.

“When we immerse ourselves in an engaging task that is perfectly challenging—neither mundane nor overly taxing—we enter a state of flow, “It arises with activities that cause us to lose track of time, produce creative tension, and yield high levels of productivity.”

In such moments, stress dissipates because the motivation, enjoyment, and concentration required to grasp something new (without it being frustrating) releases dopamine, the feel-good hormone tied to joy, motivation, and reward.

A method to activate cerebral plasticity

While healthy routines—rest, nutrition, stress control—are crucial for cognitive well-being, certain contemporary treatments may also be employed to invigorate the brain. One such example is Transcranial Magnetic Stimulation (TMS), a non-invasive method that “employs magnetic pulses to activate specific regions of the brain responsible for emotional regulation, cognitive capacity, and self-discipline. 

Typically, TMS Exo Mind sessions last approximately 25 minutes and involve the application of a magnetic pulse-emitting handpiece to designated areas of the cranium. These pulses stimulate neurons, promoting improved communication among them and enhancing relaxation. “This technology allows our brains to 'select' pathways that enhance cognitive function, boost mental performance, elevate mood, increase vitality, relieve depression and anxiety symptoms, and potentially lead to wiser   life choices," Manrique says, recommending several sessions for best effects.

Why Your Body Needs More Fiber Every Day

 The Importance of Fiber in Your Diet

Recent studies indicate that a significant number of Americans are lacking sufficient fiber in their nutrition. A certified dietitian shares insights into why this is the case and provides strategies for increasing fiber intake.

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CLEVELAND - The Dietary Guidelines for Americans reveal that a large portion of adults isn’t meeting their fiber needs.

But what is fiber exactly, and why is it essential?

"Fiber serves numerous functions in our bodies. It is an indigestible, non-absorbable carbohydrate, aiding in stool formation and waste removal. This process also draws bile from our intestines. Bile comprises cholesterol, so it can also help lower cholesterol levels," 

 Fiber can assist in reducing blood sugar fluctuations and prolonging feelings of fullness, which may contribute to weight management.

Additionally, it fosters the proliferation of beneficial bacteria in the intestines.

Current recommendations suggest that adults should aim for 25 to 38 grams of fiber each day.

However, on average,  that individuals are only getting about 10 to 13 grams.

She highlights that this is likely due to a preference for processed and ultra-processed foods, which are typically low in fiber.

"When you consider where fiber is typically located, it’s in plant-based foods, those sourced from the earth. Items such as whole grains, fruits, vegetables, nuts, seeds, and nut butters are rich in fiber. Unfortunately, the average American diet lacks sufficient quantities of these foods. If we do include vegetables, they’re infrequent and scattered, and fruits are similarly inconsistent and not a daily staple," she remarked.

 If you intend to incorporate more fiber into your diet, it’s wise to do so gradually.

Suddenly increasing fiber intake when unaccustomed can result in cramps and various gastrointestinal discomforts.

Blue Light & Skin: Is Your Screen Making You Age Faster?

 Can Excessive Screen Time Lead to Skin Aging?

A skin expert discusses how spending time on your phone or in front of a computer screen can impact your skin's appearance over time.

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CLEVELAND - Is prolonged screen time adversely affecting your skin?

 A dermatologist at the Cleveland Clinic, says it is possible because the light that our gadgets emit might affect our skin.

“Not primarily in terms of triggering skin cancer, but this specific type of light can hasten aging by damaging our collagen and elastin, “We also understand this light can stimulate melanin production, meaning individuals with darker skin types may be more susceptible to hyperpigmentation.”

 Noted that gadgets such as phones, tablets, televisions, and even some lighting sources can radiate a form of visible light known as blue light.

While the sun’s rays are considerably more dangerous, prolonged daily screen exposure might also contribute to skin alterations.

This is because extended exposure to blue light can potentially result in fine lines and dark patches.

 Therefore, ho  w can you shield your skin from blue light?

"The only sunscreens that are likely to be effective against this visible light are those that contain iron oxide or tint," If you choose a sunscreen with a white base, it probably does not include iron oxide. Make sure to look at the parts that are not in use.

 Also advised lowering exposure by turning down the brightness of your gadgets and cutting back on screen time in general.

Stay Energized While Crossing Time Zones

Strategies to Dodge Jet Lag: Staying Energized During Your Travels

If you've traversed differing time zones, you're likely familiar with jet lag. It's that fatigued, sluggish, disoriented sensation you experience when your body's internal clock gets disrupted.

On excursions spanning just one or two time zones, many individuals find it manageable to wake up, eat, and retire without significant issues.

However, on extended journeys that take you farther and through multiple time zones, adjusting can prove to be much more challenging. Thankfully, there are approaches you can implement before, during, and after your journey to stave off jet lag and facilitate your body's transition to the new time zone.

Advice for Avoiding Jet Lag

Before Departure

 .Before your trip, start making changes to your routine. For several days ahead of your departure, shift meal times and sleep hours slightly closer to the timeline of your destination. Even a gradual shift might be beneficial (refer to “A Sleep Schedule to Conquer Jet Lag” below).

During Your Journey

Maintain hydration throughout your flight by consuming ample fluids. Steer clear of caffeine and alcohol, as they can lead to dehydration, exacerbating the physical effects of jet lag and disrupting sleep patterns.

Upon Arrival

Adjust your sleep schedule as quickly as you can when you land. Don’t go to bed until it’s time to sleep in your new time zone.

Utilize sunlight wisely to assist your body in acclimating. After traveling east, morning sunlight can help you rise earlier. After heading west, afternoon sunshine can help you get used to sleeping later. 

A Sleep Routine to Conquer Jet Lag

If you're traveling through multiple time zones, such as when going from coast to coast, you can gradually alter your sleep time. HEALTH AND SUPPLEMENT

Ask the Physician: Pathways to Balance & Renewal

 Ask the Physician: Health-Centric Approaches to Achieve Balance and Revitalization

As we enter August, numerous families—particularly adults managing careers, parenting, and health obligations—start to feel the burden of summer fatigue. Extended days, inconsistent schedules, disrupted habits, and increasing fall preparations can all contribute to exhaustion, anxiety, and neglected health requirements.

"The conclusion of summer is an excellent moment to pause, refresh, and prioritize your family’s wellness before the whirlwind of fall commences," states Dr. Anjali Bhandarkar, MD, Internal Medicine Specialist. "It’s an opportune moment to evaluate your own health, as well as your family’s necessities."

 Although most people focus on getting ready for kids' return to school, adults can also be affected by this seasonal change. Here are several health-oriented approaches to assist the entire household in entering September feeling balanced and revitalized.

Reestablish a Sleep Routine

Unpredictable sleep patterns are a hallmark of summer, but both adults and children perform best with regular, restorative sleep. Start adjusting your routine now by going to sleep and waking up 15 to 30 minutes earlier each day until you are back on course.

"Sleep is not solely about resting—it supports metabolism, immune response, and emotional balance, "Chronic sleep deprivation often results in burnout, particularly for working parents."

Revive Nutrition Practices

Summer dining can heavily lean on convenience and lack structure.  Refocusing on whole meals, such as fruits, vegetables, lean meats, and high-fiber grains, is ideal when routine resumes.  Cooking meals at home, even simple ones, allows better control over portion sizes, sugar consumption, and nutrition.

Motivate family participation in meal preparation to make it enjoyable and sustainable. Adults managing chronic issues like high blood pressure or prediabetes could especially gain from renewing dietary habits prior to the busy fall season.

Emphasize Hydration

 During the summer, dehydration can develop subtly, especially in adults who drink more alcohol or caffeine.. Strive for half your body weight in ounces of water daily and carry a reusable bottle with you throughout the day.

 "hydration impacts everything from concentration to weight control to digestion. "It’s one of the simplest and most powerful wellness tools we often neglect."

Plan Daily Activity

With exercise, regularity surpasses intensity. Take a 20-minute walk, stretch before sleeping, or engage in a quick home workout. Not only does movement enhance cardiovascular health, it elevates mood, decreases inflammation, and alleviates stress—particularly crucial for adults juggling caregiving responsibilities.

Allocate Time for Mental Refresh

Adults are just as vulnerable to burnout as children. Dedicate a few minutes daily to disconnect. Whether journaling, meditating, or simply stepping outside for fresh air, small moments of mindfulness help clear mental clutter and enhance clarity.

End-of-summer fatigue impacts the entire household. With small, deliberate measures centered on rest, nutrition, hydration, and movement, families can transition into the fall season healthier, more focused, and better equipped.

How Prunes Lower Blood Pressure & Cholesterol

 The Effects of Regularly Consuming Prunes on Your Blood Pressure and Cholesterol

 Prunes offer advantages beyond just alleviating constipation.

• Incorporating prunes into your daily routine may contribute to enhanced cholesterol levels while mitigating inflammation.
• Research indicates that prunes provide greater benefits compared to prune juice and might be simpler to consume in effective quantities than fresh plums.
•  Although many researches concentrate on older populations, integrating prunes into any diet that supports heart health can be beneficial.

Prunes are frequently recognized for their role in easing constipation, yet recent studies reveal they may also positively influence cholesterol and lower inflammation levels.

How Do Prunes Promote Cardiovascular Wellness?

 Eating prunes every day may enhance cholesterol levels and lower oxidative stress as well as inflammation

A 2021 study disclosed that consuming 50–100 grams of prunes (approximately five to ten pieces) each day correlated with decreased heart disease risk.2 The lower cholesterol levels and inflammation markers are likely due to increased antioxidant properties, 

Are Prunes Superior to Fresh Plums?

There is limited research on the advantages of fresh plums or prune juice. Dehydrating plums with hot air extends their shelf life and may enhance certain nutritional aspects, making prunes a sensible alternative to fresh fruit.3

“One might need to consume more plums to achieve similar benefits, but the core nutritional makeup will be alike .

For many, having 5–10 dried prunes could be easier than finding a similar amount of fresh plums to eat. . Nonetheless, either choice surpasses prune juice, 

“Whole fruits and vegetables are abundant in fiber, promote feelings of fullness, and typically contain fewer calories,” she noted.

Can Prunes Aid Young Adults as Well?

 Most of the existing studies on prunes have focused on women post-menopause and men aged 55 and old , though, that younger adults can also gain from including prunes in their diet. 

If prunes aren’t to your liking, fruits such as apples and berries are also heart-friendly options. However, fruits represent only one aspect of your diet. It is crucial to maintain a balanced dietary pattern that includes vegetables, legumes, and heart-healthy oils as well.

 "You cannot simply add prunes to a diet rich in high-fat red meats or heavily processed foods and expect to see amazing results." HEALTH AND SUPPLEMENTS (https://rb.gy/4jg8yc

The Simple Habit That Lowers Cholesterol

 

 This Everyday Habit Could Be the Key to Lowering Cholesterol, According to Dietitians”

Fiber binds to cholesterol, promotes gut health, and lowers inflammation to help lower cholesterol. Increase the amount of fiber in your diet by eating more beans and legumes.

 focus snacks around fruits and vegetables. In addition to fiber, engaging in exercise, consuming healthy fats, and minimizing added sugars can help decrease cholesterol levels. If you’re eager to enhance your heart health and reduce cholesterol levels, one habit should be at the forefront of your strategy—boosting your fiber intake. Fiber is not only vital for digestive wellness but also crucial for lowering cholesterol, decreasing the likelihood of cardiovascular diseases, and supporting your comprehensive health. However, many of us fall short. In the U.S., only about 5% of males and 9% of females meet their daily fiber requirements.1

In this article, we will delve into the numerous advantages of fiber, how it aids in decreasing cholesterol levels, and practical suggestions for integrating more into your meals. Plus, we consulted dietitians for their expert insights and top tips.

How Increasing Fiber Intake Affects Cholesterol

Fiber can significantly influence cholesterol levels, particularly through its interaction with the digestive system.  To boost the quantity of fiber in your diet, eat more beans and legumes.  

Binds to Cholesterol and Eliminates It from the Body

As stated by Lindsay Livingston, RD, consuming more soluble fiber from foods like oats, legumes, lentils, and fruits such as bananas and apples can assist in lowering cholesterol. “The soluble fiber attaches to cholesterol in your digestive system, hindering its absorption into your bloodstream,” explains Livingston.

This mechanism aids in lowering LDL cholesterol, commonly known as “bad” cholesterol, which is a leading factor in plaque accumulation in the arteries. Research has shown that increased soluble fiber intake notably decreased overall cholesterol and LDL cholesterol levels in adults, confirming that even slight increases in daily fiber consumption can bolster cardiovascular health.2

Don't Overlook

The Morning Routine That Might Be Endangering Your Heart, According to a Cardiologist

 Why Fiber Is the Most Underappreciated Nutrient for Heart Wellness, According to a Cardiologist

 Enhances Gut Health and Assists Cholesterol Management

  The metabolism of cholesterol is significantly influenced by the gut microbiome, which is made up of billions of microorganisms. A fiber-rich diet encourages a healthy balance of gut bacteria, which can help balance cholesterol levels.3

 Fiber provides prebiotics that nourish beneficial bacteria in your gut. These bacteria then create short-chain fatty acids, which help decrease liver cholesterol production, thereby supporting effective fat digestion and absorption.”3 By nurturing a healthy gut microbiome, fiber promotes overall metabolic health, which is vital for cholesterol management.

Lowers Inflammation and Aids in Preventing Cholesterol Accumulation

Chronic inflammation is among the leading causes of cardiovascular diseases and can lead to heightened cholesterol levels. Consuming fiber-rich foods such as whole grains, vegetables, and fruits can help combat inflammation, lowering the chances of plaque formation in the arteries.24

Studies indicate that the polyphenols present in fiber-dense plant foods demonstrate anti-inflammatory properties that help alleviate inflammation in the body.4 By controlling inflammation, fiber helps stave off cholesterol buildup, lowering the risk of atherosclerosis and heart conditions.

Additional Strategies for Lowering Your Cholesterol

While dietitians favor fiber for cholesterol reduction, there are other dietary and lifestyle modifications that can support heart health:

Include more healthy fats. selecting healthy unsaturated fats from sources like avocados, seeds, nuts, and olive oil, while limiting saturated and trans fats to help enhance cholesterol levels.5

Reduce added sugars. Cutting back on sugar and processed carbs in your diet. Diets high in added sugars and processed carbohydrates can increase triglyceride levels, negatively impacting cholesterol.7

Advice for Establishing the Fiber Habit

 It is recommended that men consume 38 grams of fiber daily, while women should consume 25 grams.. Adding more fiber to your diet doesn’t have to be complicated. To minimize digestive discomfort, consider gradually increasing fiber intake, and drink ample water to assist fiber movement through your digestive system.

Here are some effective strategies for incorporating more fiber into your meals:

Commence your day with fiber. Start your mornings with a fiber-rich breakfast such as oatmeal topped with nuts and fruit, or a high-fiber smoothie blended with leafy greens, berries, and flaxseed. HEALTH AND SUPPLEMENTS

Cool & Healthy: Natural Drinks for Summer Heat

Refreshing natural drinks combat summer heat and promote wellness.

Experts recommend steering clear of caffeinated drinks during intense heat waves.

Refreshing natural drinks combat summer heat,

As the summer swelter rises, there’s a noticeable surge in the desire for beverages that cool the body and provide healthy refreshment.

Recent research indicates that a selection of natural beverages not only alleviates heat discomfort but also enhances overall health.

Coconut water is among the suggested options, packed with natural minerals that facilitate quick hydration. Chilled peppermint tea is also praised for its calming effects and its digestive benefits. Fresh fruit juices, particularly watermelon and lemon, are excellent choices owing to their ample water content and vital vitamins.

Nutrition specialists caution against sugary or fizzy drinks, which may actually aggravate dehydration instead of alleviating it.

One nutrition expert remarked: ‘Choosing hydrating and natural beverages is one of the most effective strategies to combat elevated summer temperatures, as it aids in restoring lost fluids and sustaining electrolyte levels.’

Experts recommend avoiding hot and caffeinated beverages when facing extreme heat, emphasizing the necessity of drinking enough water alongside natural beverages to avert dehydration and related health complications. health and supplements

Why Hot, Damp Weather Sparks Migraines

 Health Insights: Elevated temperatures and moisture can heighten the likelihood of migraines; learn how to care for yourself effectively.

Health Insights: The probability of migraines escalates during warm and humid conditions, as dehydration alongside elevated temperatures can provoke discomfort. To mitigate this, ensure adequate hydration, remain in a cool environment, adhere to a structured schedule, and seek medical advice when necessary.

Warmth and humidity serve as significant triggers for migraines for numerous individuals. Particularly in scorching weather, the rise in temperature and moisture in the atmosphere exert various pressures on the body, potentially leading to a sudden surge in migraine discomfort. Experts suggest that elevated heat and humidity can diminish the bodily water levels, a condition known as dehydration, thereby increasing the risk of migraine episodes.

Headaches and migraines are usually caused by sudden changes in humidity and temperature.  As the body heats up, blood flow to the skin intensifies in an effort to cool down; however, this reaction can incite pain in migraine sufferers. Additionally, direct sunlight streaming into the environment intermittently can contribute to the onset of migraines.

Individuals experiencing migraines frequently express that warm and humid days pose significant challenges. In such climates, migraine pain can intensify, resulting in discomfort concentrated on one side of the head.  

Besides heat and humidity, fluctuations in sleep patterns, caffeine intake, stress levels, and certain dietary choices also trigger migraines..   Therefore, it is essential to drink plenty of water  to prevent heat-related migraines and dehydration    Additionally, seek refuge in cool and ventilated indoor spaces, wear sunscreen, and a hat when venturing outdoors.

Unrecognized symptoms signaling dehydration that you should be aware of.

Healthcare professionals further recommend that during such climatic conditions, prioritize a well-balanced diet, sufficient sleep, and stress reduction in your daily agenda. Be sure to limit your exposure to direct sunlight and often perform mild exercises. . If there’s a sudden escalation in migraine discomfort, promptly consult a healthcare provider.

By adopting these preventive measures, you can steer clear of migraines even amid warm and humid weather while enhancing your overall health. Remember, fluctuations in weather can affect your body, and the best strategy is to identify and adapt to these changes.

HEALTH AND SUPPLEMENTS

Stay Safe by the Shore: Youth Water Safety Guidelines

 Guidelines for Young People to Stay Secure Around Open Water This Summer

As the school year wraps up and temperatures rise, many young individuals are eager to venture outdoors and seek a refreshing spot by open water.

Worcestershire County Council's Public Health team is sharing insights on the potential dangers and safety tips associated with a quick swim, as well as guidelines for what to do in case of an emergency.

The Royal Life Saving Society reports that adolescents and young adults are statistically more likely to encounter difficulties while swimming outdoors.

While rivers, lakes, and ponds can appear enticing on warm days, it's crucial to consider the risks, especially for those who jump in to cool off. Open water can be significantly colder than it seems. Swimming in frigid water is more challenging than in a controlled swimming pool, and cold water can induce issues with breathing and mobility, a phenomenon known as 'Cold Water Shock.'

Councilor Satinder Bell, the cabinet member for health and wellness, exhorts young people to be aware of the hazards and make informed decisions.. Dr. Bell stated: "As the temperature rises, we know that young people will be eager to cool down in local ponds, rivers, or streams, but it’s essential to recognize the hazards that open water may present, even on the hottest days.

"We wish for everyone to relish the beautiful weather safely and to exercise caution while near or in open water. Should you find yourself in distress, heed the advice from the Royal Life Saving Society."

Safety Tips for Open Water

•  Ponder before you leap in – open water might look refreshing, but 'Cold Water Shock', strong currents, and concealed dangers beneath the surface can all be life-threatening.
•  The water is frequently colder than it seems, making movement or breathing difficult (Cold Water Shock).
• 
  
•  If you accidentally fall into the water, remember the RNLI’s float to live strategy:
•  Resist the urge to flail about.- 
• Lean back, stretch your arms and legs.
• If you need to help yourself float, move slowly.
• Until you can control your breathing again, 
• float. Until aid arrives, you should either call for rescue, swim to safety, or stay afloat.

 

The Public Health Team offers advice and support to empower individuals to make informed decisions about maintaining their physical and mental well-being.

6 Monsoon Must-Haves for Staying Healthy

 The Top 6 Essential Monsoon Needs to Preserve Health and Prevent Illness

The arrival of the monsoon season ushers in cooler winds and a welcome break from the intense heat, but it also brings an uptick in seasonal health issues. Indeed, this time of year is often accompanied by viral fevers, fungal infections, gastrointestinal flu, and ailments transmitted by mosquitoes, among others. To ensure that you and your family remain fit during this period, consider assembling a fundamental wellness kit that can significantly help shield both you and your loved ones.

We have put together a list of 7 essential items for your monsoon wellness kit, highlighting their health advantages and usage recommendations.

Monsoon Wellness Kit

Monsoons can often diminish the immune response, rendering the body more susceptible to infections such as colds, flu, and fevers.

Pro- Tip

Kickstart your day with warm kadha or mix a teaspoon of herbal blend into warm water each morning.

Mosquito Repellents/ Nets

With the rain, stagnant pools of water are quite common, creating an ideal breeding environment for mosquitoes that can easily transmit malaria, dengue, and chikungunya. Utilizing repellents and nets helps prevent mosquito-borne diseases. Repellent creams, patches, and nets offer all-day protection. Moreover, some repellents are formulated with natural oils like citronella and eucalyptus, which are safer for children.

Pro- Tip

Use nets at night and apply repellent creams before heading outdoors or sitting in open spaces.

First-Aid Kit

Viral infections are prevalent during the monsoon, making it vital to have basic fever management supplies on hand. A digital thermometer is useful for monitoring symptoms early and is essential. To relieve congestion, cold symptoms, and sore throats, keep steam inhalers, menthol balms, nasal sprays, and lozenges handy.

Having these necessities in your first aid box helps prevent seasonal illnesses and hasten your recuperation.

Antibacterial Hand Sanitiser/ Soap

Germs proliferate rapidly in damp and humid conditions. Touching contaminated surfaces heightens the chances of infections. Using hand sanitizer can instantly eliminate 99% of germs, keeping hands clean when water isn't on hand and curbing the spread of viruses, particularly during cold and flu seasons.

Pro- Tip

 When traveling, carry a small bottle of hand sanitizer with you. After going outside, always wash your hands when you get home.

Digestive Aids (Probiotics, ORS, Digestive Tablets)

The monsoon season can disrupt gut health due to the increased consumption of street food or contaminated drinking water. Issues like indigestion, gas, diarrhea, and food poisoning are quite common. ORS assists in preventing dehydration during diarrhea, while probiotics aid in restoring a healthy gut microbiome and improving digestive function.

Also Read: Monsoon Skin Health: 5 Essential Foods To Incorporate Into Your Diet For Inner Radiance - Infographic

Pro- Tip

Consume yogurt or buttermilk regularly for natural probiotics. Always keep ORS sachets in your travel or home first aid kit.

Antifungal Powder or Cream 

During the monsoon, the constant exposure to moisture increases the risk of fungal infections in a number of places, including the groin, foot, underarms, and skin folds.

Antifungal powders or creams help prevent fungal growth due to damp clothing and perspiration, alleviating itching and redness while keeping skin dry and healthy.

Pro-Tip

 Wear breathable clothing and keep your skin dry. Maintain dry skin and wear breathable fabrics.

Conclusion

Maintaining health throughout the monsoon doesn’t necessitate drastic actions; it requires awareness and readiness. With these 6 indispensable items in your monsoon wellness kit, you can protect yourself and your family against seasonal ailments, enhance immunity, and enjoy the rainy season without concerns. Additionally, it’s vital to stay well-hydrated, enjoy warm home-cooked meals, and ensure adequate rest.

With over 15 years of experience and a Postgraduate degree in Nutrition, M Sowmya Binu is a proficient authority in the nutrition domain. Specializing in creating personalized diet plans, she emphasizes the importance of a well-rounded approach to health, underscoring the integration of medication and nutritional intake for comprehensive wellness. Passionate about empowering individuals with knowledge for informed decision-making, Sowmya skillfully creates valuable content covering a diverse range of topics, including food, nutrition, supplements, and overall health.

Disclaimer:

The information shared here is for reference purposes only. This blog is not meant to replace medical advice, diagnosis, or treatment. Any queries or worries about a medical matter should always be directed to a trained healthcare provider. No particular test, doctor, technique, opinion, or other information is endorsed by Reliance. 

  

How to Start Your Day for Energy, Health, and Longevity — According to Experts

The Best Morning Routine, According to Longevity Experts

If you want to live longer, healthier, and with more energy, your morning routine might be the secret weapon you’ve been overlooking. Longevity experts agree that how you start your day can influence everything from your metabolism to your mental resilience — and even the aging process itself.

Here’s a science-backed, expert-approved guide to structuring your mornings for maximum health and vitality.

1. Wake Up With Natural Light

The first thing longevity specialists recommend is syncing your body clock (circadian rhythm) with the sun. Exposure to morning light helps regulate sleep hormones, improves mood, and boosts energy levels throughout the day.

Tip: Open your curtains immediately or spend 10–15 minutes outdoors shortly after waking.

2. Hydrate Before Caffeine

After 7–8 hours of sleep, your body is mildly dehydrated. Experts recommend starting your day with a full glass of water before reaching for coffee or tea.

Hydration supports brain function, joint health, and digestion — all key factors in healthy aging. Adding a slice of lemon can also provide a small antioxidant boost.

3. Gentle Movement to Wake the Body

According to Dan Buettner, author of The Blue Zones, people who live the longest don’t necessarily “hit the gym” first thing — but they do move in the morning. Gentle stretches, yoga, or a short walk can improve circulation, reduce stiffness, and prime your metabolism for the day.

Try This: 5 minutes of stretching or 10–15 minutes of light walking in the fresh air.

4. Mindful Breathing or Meditation

Stress accelerates aging at the cellular level, so setting a calm tone in the morning is crucial. Mindful breathing can improve focus and lower cortisol levels in as little as two minutes.

Longevity Insight: Studies on centenarians often find they start their day without rush — cultivating a peaceful mindset that carries into the rest of their day.

5. Nourishing, Protein-Rich Breakfast

Skipping breakfast isn’t bad for everyone, but if you do eat in the morning, experts suggest a balanced meal with protein, healthy fats, and fiber. This combination supports muscle preservation (important as we age) and keeps blood sugar steady.

Example: Greek yogurt with berries and walnuts, or eggs with vegetables and avocado.

6. Purposeful Planning

Ikigai — a Japanese concept meaning “reason for being” — is strongly linked to longevity. Spend a few minutes every morning writing down your objectives or blessings. . This small ritual helps align your actions with your values, giving you daily purpose.

Sample Longevity-Boosting Morning Routine

• Wake with sunrise or natural light.
• Drink 1–2 glasses of water.
• Move for 5–15 minutes (stretch or walk).
• Breathe/Meditate for 2–5 minutes.
• Eat a protein-rich, whole-food breakfast.
• Plan your day with intention.

The Takeaway

The best morning routine for longevity isn’t about doing more — it’s about doing the right things. By aligning your mornings with natural rhythms, nourishing your body, and centering your mind, you give yourself a daily dose of healthy-aging medicine.

Remember: longevity isn’t built in a single morning — it’s built in thousands of mornings done well.

Food and the Liver: Diet’s Role in Health and Disease

 Dietary Patterns in Liver Wellness and Illness:

 The complex connection between dietary patterns and liver wellness has emerged as an increasingly important area of study, particularly in the context of the global rise in chronic liver illnesses (CLD) (1). As the primary organ tasked with metabolism regulation, detoxification, and immune system modulation, the liver is highly sensitive to dietary influences (2).

 Grasping how food impacts liver functionality and disease is vital for creating effective preventive and therapeutic approaches for liver conditions. This area of research merges preclinical and clinical studies that investigate how dietary habits, nutrients, and metabolic markers affect liver health, providing fresh perspectives for scientists and healthcare professionals. The rising incidence of non-alcoholic fatty liver disease (NAFLD), now frequently referred to as metabolic dysfunction-associated steatotic liver disease (MASLD), highlights the essential role of nutrition in liver pathology. NAFLD, driven by the escalating rates of obesity and diabetes, can progress to more severe health issues, including fibrosis, cirrhosis, and hepatocellular carcinoma (3). 

The economic ramifications are significant, prompting the need for a united global effort to combat the increasing burden of CLD (4). Recent investigations have concentrated on pinpointing specific dietary elements and patterns that contribute to liver disease development. For instance, the consequences of pro-inflammatory dietary choices on CLD risk have been extensively analyzed. 

A thorough examination of data from the UK Biobank cohort unveiled a noteworthy correlation between a heightened Dietary Inflammatory Index (DII), which signifies a more inflammatory dietary habit, and a heightened risk of CLD. This strong finding, consistent across various demographic and lifestyle factors, strongly implies that adopting anti-inflammatory dietary patterns may be a vital strategy for alleviating the worldwide burden of CLD (Pan et al., 2025). Beyond general dietary patterns, the significance of particular food classifications, such as ultra-processed foods (UPF), has garnered increasing interest. 

The papers included in this e-book illustrate that several gaps persist in multiple dimensions of the intricate relationship between diet and liver function, which still require clarification and enhanced understanding. After reviewing this volume, readers will gain a more comprehensive insight into issues such as the effects of inflammatory diets, the role of specific sugars, the significance of IR markers, the extensive benefits of cardiovascular health indicators, and the subtle impacts of trace minerals, reinforcing the notion that dietary habits are fundamental in the prevention and management of liver disease.

"Getaway Threw Off Your Healthy Eating? Here’s How to Get Back on Track"

Getaway Disrupted Nutritious Eating Habits. Here’s How To Recalibrate.

An illustration of feet on a scale with a variety of fruits surrounding them to symbolize health and nourishment.

The evidence of beignets and the hurricane drink  indulged in during the swamp tour is weighing on me, but I’m not alone. As per a study published in the journal Physiology & Behavior, the typical weight gain during vacations ranges from .08 to 2 pounds.

 A registered dietitian nutritionist based in Baltimore County and Florida. She affirmed that gaining weight during vacations is prevalent but not catastrophic, provided you don’t maintain those eating habits once you return home and unpack your bags.

Why one massive overdose won’t be the last — and what insight we’re missing that brought us here.

Is owning property better than renting? 

It’s likely short-lived.

“The foods you consume while on holiday tend to be richer in fat, denser in calories, and significantly higher in sodium,” Your body tends to absorb it like a sponge, so the sodium rises the numbers on the scale.” Yes, indeed!

Increasing your fluid intake is the solution.  . “Your body will eliminate the extra water weight,” she mentioned. Note: That fluid shouldn’t be another hurricane.

Fiber is your ally.

 \Most of our delicious vacation treats lack fiber, which aids in healthy digestion and is present in fruits, veggies, and whole grains. But cheese grits, which accounted for around 45% of my diet in New Orleans, do not contain much of it.

"We ought to examine our dinner plates and inquire, 'Where is the fiber?'" When we get home and prepare our own meals, Gibbons suggested

Recommends simple fixes, like tossing chia or flax seeds into your overnight oats or keeping the skin on your baked potato.

Sticking to a schedule is essential.

Eating while on vacation, for me, is an all-day event. On one particular day, my breakfast comprised a fried catfish platter with hash browns, followed by fried rice and a beignet for lunch, beans and rice for dinner, and a bag of chips before bedtime. It was delightful but excessive.

That type of unrestricted eating is fattening and unsustainable in real life. recommends shortening your eating Window in the first three days after returning. "Think, ‘The kitchen closes after 8 o’clock,’" Reflect on your last three days; you feel a bit miserable. The routine has gone off the rails. You need to reset a little. You can manage anything for three days.”

 we expend up to 60% of our calories before 4 p.m., making it illogical to “back load” afterward.

Don’t be hard on yourself.

Unlike some nutritionists and diet experts I’ve encountered — especially in the ’90s when fat was the enemy —   “People often view me as a spoilsport, which is far from the truth. That’s not my approach at all.”

 As cover wholesome foods they genuinely enjoy, rather than feel constrained. “There are solutions for everyone. Every day can be an exciting and interesting journey.”

And on that journey, perfection is not a requirement. “Give me 85% focus,” Then, if you make a mistake, your body will be more forgiving. B-plus, A-minus.”

That’s a grade I can accept. It also means my next indulgence has to be extraordinary and worth it. I might need to learn to make beignets.

Stay Safe: Outsmart Ticks This Season

 7 Strategies to Sidestep Tick Bites and Deter Tick-Transmitted Illnesses

Tick season is extending longer than ever.

Ticks are minuscule blood-feeding parasites that can transmit pathogens and diseases.1 Although tick season in the U.S. traditionally takes place from April to October, rising temperatures have prolonged it earlier in spring and later into fall.2 In some states, like California, ticks are active all year round.3

Reports of tick bites are increasing, and so are tick-associated illnesses such as Lyme disease. If you are enjoying the outdoors, here are some strategies to stay protected.

1. Ensure Tick Safety in Your Own Yard

Ticks thrive in grassy or wooded regions, but they can also be found in your own yard.4

"Many individuals don't link their backyard with danger for tick bites, which is actually elevating the risk of people being bitten by ticks in their own property,"

In tick-prone areas, it's smart to apply insect repellent even in your garden. You can create a barrier between your property and wooded areas using wood chips or gravel, or construct a fence to keep deer and other tick carriers at bay.5

"Mowing the lawn regularly is also recommended to avoid tall grass, as tall grass provides an ideal habitat for ticks,"

2. Apply Repellent When Venturing Outdoors

Insect repellent sprays, lotions, and wipes provide protection against tick bites. Products containing DEET and picaridin are the most effective, but natural alternatives, like oil of lemon eucalyptus, also give some degree of protection.6

 "Every time people go outside for a forest walk or when they are gardening in their own yard," Toledo advised.

The EPA (Environmental Protection Agency) offers a search tool to help you select the appropriate repellent based on the duration of protection needed and your preferred active ingredient. EPA-registered insect repellents undergo safety and effectiveness testing before they are available for purchase.67

When going outdoors, apply sunscreen before insect repellent. Avoid applying repellent directly to your face or on any open cuts on your skin.

3. Don Light Colored Long-Sleeve Shirts and Pants

Wearing the right attire can help you evade tick bites. In tick-prone regions, don closed-toe shoes, socks, long pants, and long-sleeved shirts.  For extra protection, it is a good idea to tuck your shirt and pants into your socks.8 You should also think about applying a repellent containing permethrin 

"It's quite challenging to detect a tick on dark clothing. Hence, light colors are preferable when venturing outside, as it's easier to spot ticks on them,"

After your outdoor activities, toss your clothes in a high-heat dryer cycle for ten minutes to eliminate any ticks that may have crawled onto your garments.4

4. Shower and Inspect for Ticks Immediately

  When you get back inside, you should take a shower and check yourself for ticks.. Don't forget to check your hair, underarms, belly button, around your ears, and behind your knees.4

Discovering ticks promptly can reduce the risk of Lyme disease. Ticks usually need at least 24 hours to transfer the bacterium to their host.9 

"The chance of contracting Lyme disease or any other bacterial illness through a tick bite within the first 24 to 48 hours is exceptionally low,"

5. Remove Ticks Carefully

If you find a tick on your body, extract it using fine-tipped tweezers. Hold the tick close to your skin and remove it right away.  . Aim to remove it in one go without twisting the body. Afterward, clean the area with soap or rubbing alcohol and water.8

"We sometimes observe infections or reactions stemming from improper removal techniques like burning or squeezing the tick,"

If the tick remains attached for over 36 hours or if you develop symptoms post-removal, consult a trusted healthcare provider. Sometimes, individuals receive a single dose of the antibiotic doxycycline for disease prevention, Ng suggested.10

6. Ticks Can Bite in Winter

The warming climate due to climate change has led to more active and prolonged tick seasons.1112

  Deer ticks, which are known to spread Lyme disease, prefer temperatures above 45˚F.

People also take advantage of milder winters, increasing outdoor activity, leading to more encounters with ticks and themselves and potentially causing more diseases.

7. Bull's Eye Rash Isn't the Only Indicator of Tick Bite

 You should monitor your symptoms for 30 days following a tick bite.   Watch for headaches, fever, joint pain, fatigue, muscle aches, and rashes.13

"The rash that people often associate with tick bites is the bull's eye rash, but this is actually quite rare in most cases,"

Typically, the rash isn't itchy. It is often red and expands in size. This rash can be hard to notice on darker skin tones.14

Nutritionists Warn: These 5 Habits Block Fat Loss After 50

 5 Habits That Make Shedding Pounds After 50 More Challenging, According to Nutrition Experts

It's not just a figment of your imagination; losing weight indeed becomes more difficult after reaching 50. Thankfully, there are ways to make things simpler. 

After 50, our metabolic rates naturally decline, potentially leading to weight gain. This issue may be exacerbated by hormonal fluctuations, sleep disturbances, and the introduction of new medications. Registered Dietitians (RDs) suggest that the key to weight loss post-50 is to update outdated habits with more effective alternatives. Losing weight can feel like a tough climb at any age, but if you're over 50, you might have noticed it's a bit more complicated. And it’s not merely in your head. "As we grow older, muscle mass naturally decreases, which lowers your resting metabolic rate — meaning your body burns fewer calories even at rest," explains Jamie Lee McIntyre, M.S., RDN. However, muscle decline isn’t the only factor contributing to the difficulty of losing weight after 50. Hormonal changes, poor sleep, and new medications can add additional hurdles.

Apart from the inevitable aging factors, some common habits may quietly exacerbate the difficulty of weight loss. Yet, many of these routines can feel so typical that they may not appear to pose any significant issues. Therefore, we consulted with dietitians to identify the key, not-so-obvious habits that hinder weight loss after 50.

Continue reading to uncover the surprising actions that might be slowing you down and, more importantly, what steps you can take to advance.

1. Skipping Strength Training

If you're enthusiastic about cardio but seldom lift weights, you're overlooking a vital aspect of weight loss, particularly as you age. According to Whitney Stuart, M.S., RDN, "concentrating on strength exercise can help preserve muscle, enhance metabolism, and support sustained weight management post-50." W  Muscle tissue acts like a calorie-burning powerhouse. Yet, as we age, muscle mass decreases. Therefore, if you’re not actively working to rebuild or sustain it, your metabolic rate may decline further. By increasing your muscle mass, strength training can help you burn more calories even while you are at rest.  . In fact, research indicates that resistance training, such as weightlifting or bodyweight workouts, can help maintain and even boost muscle mass as we age, setting the stage for a leaner and healthier physique.

Unfortunately, many individuals might avoid strength training due to fears of injury or simply because they haven't grasped its importance. Alternatively, you might believe you need a gym membership or just lack knowledge on where to start. No worries, advises Lauren Harris-Pincus, M.S., RDN. “Basic bodyweight exercises like push-ups, planks, and squats can be easily performed at home without gear and will strengthen major muscle groups along with enhancing core strength,” she shares.

2. Adopting Fad Diets

Fad diets frequently promise rapid outcomes. However, they seldom provide the long-term solutions needed for effective weight management. For a number of reasons, this can become particularly challenging after the age of fifty.  Firstly, many trendy diets are overly restrictive, often eliminating entire food groups or significantly reducing caloric intake. While you might see a temporary decline on the scale, such methods can adversely affect your metabolism even more.

To complicate issues further, many calorie-restrictive diets are low in protein. “Following a low-protein, reduced-calorie diet can worsen the situation by diminishing muscle mass and slowing metabolism further,” explains Stuart. “When protein intake is insufficient, the body might break down muscle for energy, complicating efforts to maintain a healthy weight in the long term.”

As alluring as it may be to jump aboard the latest fad diet, it’s best to avoid it. You’ll achieve far more success with a balanced dietary approach that incorporates ample lean protein, fruits, vegetables, and healthy fats.

 The Top Thing to Avoid If You're Aiming to Lose Weight, According to Nutritionists

 3. Overlooking Sleep

Sleep often gets sidelined when discussing weight loss, yet inadequate sleep can subtly sabotage your efforts. The reason? After 50, sleep patterns can naturally become more inconsistent due to lifestyle changes, stress, or hormonal fluctuations. This doesn’t just lead to restless nights and daytime fatigue. Sleep deprivation also disrupts the balance of hunger-regulating hormones such as leptin and ghrelin, resulting in heightened cravings, mainly for calorie-dense foods. Moreover, studies have discovered that individuals who skimp on sleep tend to consume fewer fruits and vegetables while indulging more in fast food, fats, and sugars, making it even more likely they'll gain weight.

It’s beneficial to recognize that certain changes in sleep patterns as we age are quite typical, like going to bed earlier in the evening and rising earlier in the dawn. Nonetheless, sleep should not become so elusive that obtaining the seven to nine hours your body requires is impossible. If you struggle to achieve sufficient sleep, consult your healthcare provider, who can assist in identifying the cause and developing strategies to enhance your rest.

4. Maintaining the Same Dietary Practices

As we grow older, our energy requirements naturally start to decrease. Therefore, if you continue to eat as you always have, you might notice weight gain, even if your diet consists of healthy foods. Perhaps you’ve consistently polished off everything on your plate or nibbled while watching television. While these routines might have been effective before, after hitting 50, they can begin to counteract your efforts.

"Unconscious snacking, particularly during the evening, can undermine weight loss attempts," states Lisa R. Young, Ph.D., RDN. "Numerous individuals eat out of ennui or routine while engaging with the TV, often opting for calorie-rich snacks without realizing their intake. These additional, untracked calories can accumulate quickly."

If this resonates with you, take a moment to sit at the table for meals without distractions. This practice can enhance your enjoyment of food and help you tune into your body’s signals for hunger and fullness, which may assist in reducing your intake.

5. Neglecting to Hydrate

Staying hydrated is crucial for digestion, metabolism, and overall satiety. However, as you age, the sensation of thirst tends to weaken. Consequently, many older individuals do not consume nearly enough fluids. This can complicate meeting your hydration needs without deliberate effort and may even result in dehydration. Furthermore, dehydration can mimic feelings of hunger, leading you to eat more during mealtimes or snack more often. Dehydration may make it more difficult for you to burn calories effectively  Dehydration may make it more difficult for you to burn calories effectively because it can also slow down your body's metabolic processes.

The answer? Try to drink eight glasses of water or more each day. Consider drinking a full glass of water before meals for the best weight reduction results. This simple yet powerful strategy might help you avoid overeating and feel fuller faster.

This straightforward yet effective tactic may help you feel satiated more quickly and prevent overeating.

Boost Your Brainpower: Study Highlights Lifestyle Changes That Work

  Looking to keep your mind sharp? A significant new study reveals that certain lifestyle adjustments are beneficial.

A large-scale investigation indicates that nutrition, physical activity, and other lifestyle modifications can substantially boost the well-being of maturing minds.

Researchers have presented compelling evidence that a blend of nutritional changes, workouts, and cognitive exercises can enhance thinking and remembrance among older adults in the United States.

An exploration involving over 2,100 inactive individuals in their 60s and 70s demonstrated that those who engaged in an intensive two-year program not only enhanced their cognitive capabilities but also seemed to mitigate the common declines linked to aging.

"These individuals are attaining cognitive scores comparable to those [peer group] who are one to two years younger," remarks Laura Baker, a lead investigator and professor of gerontology and geriatrics at Wake Forest University School of Medicine.

Your Well-Being

Even optimal brains experience decline with age. Here’s what you can do about it.

At the Alzheimer's Association International Conference in Toronto, data from the so-called POINTER study were presented. The Journal of the American Medical Association also published the results at the same time.

These findings align with previous research from a smaller Finnish study that involved a less heterogeneous group and are in agreement with decades of studies suggesting that individual interventions, such as physical activity, can diminish brain and cognitive alterations related to aging.

An examination of individuals at risk

The POINTER study focused on those aged 60 to 79 with normal memory and cognitive skills yet at a heightened risk for cognitive decline and Alzheimer's disease.

The Aging Brain Is More Crafty Than Fast Science

"Participants needed to be inactive, not regular exercisers, and follow a less-than-ideal diet," states Baker.

Half of the participants developed their own strategies for healthier eating and increased exercise.

The other half participated in a comprehensive, meticulously designed program that involved aerobic workouts four times a week, sticking to a heart-friendly Mediterranean diet, cognitive training online, compulsory social events, and monitoring blood pressure and glucose levels.

Both groups saw improvements in memory and cognitive tests, but the intensive group experienced significantly greater gains.

Although challenging, many found the rigorous program to be transformative, Baker notes. Most participants were able to implement considerable and enduring changes, with support, oversight, and abundant encouragement.

"Forming new habits or altering behaviors requires deliberate effort consistently," asserts Baker. "It’s simply impossible."

The Next Challenge

The Alzheimer's Association invested close to $50 million in the POINTER study, while the National Institutes of Health provided an even larger sum for brain scans, blood testing, and sleep studies for many participants, which will be published later for additional insights.

The findings do not apply to Alzheimer's disease; they only apply to changes brought on by age. Adoption may be aided by ongoing research findings, such as analyses of blood tests and brain scans that show whether quantifiable improvements in brain health aligned with a person's cognitive   

In order to apply the insights gained from POINTER, the Alzheimer's Association plans to spend an extra $40 million over the next four years.

"The transition from the POINTER protocols to actionable community delivery is undoubtedly the next phase," explains study co-author Heather Snyder, a senior vice president at the Alzheimer's Association.

To facilitate this, the organization will be exploring a variety of inquiries, Snyder adds: "What will resonate with individuals? Will it be a suggestion from their healthcare provider? A technological app for motivation? Or a new feature in their devices?"

Such initiatives aimed at altering behavior nationwide should be energized by the increasing American interest in guidance for enhancing brain health, she notes.

"At the Alzheimer's Association, this is one of the most common inquiries we receive—people often ask, 'My mother had dementia; my father faced memory issues—what can I do?' This question is a strong motivator for many."

A critical step will be gaining commitment from the nation’s healthcare providers.

According to Langbaum, support from the country's healthcare providers would be a crucial first step.

Adoption may be aided by ongoing research findings, such as analyses of blood tests and brain scans that show whether quantifiable improvements in brain health aligned with a person's cognitive development. Researchers think that changing one's lifestyle to enhance cognitive function and slow down "brain age" could postpone dementia, including Alzheimer's. She believes that lifestyle modifications should be handled by doctors in the same way that they would a medication, requiring prescription regimens like the one in POINTER to be prescribed and being covered by insurance companies.

The results are expected to be made public later this year. According to Langbaum, even people who are living healthy lives might want to take it a step farther in the meantime.

Long-Term Lifestyle Changes Best Shield Against Cognitive Decline

 Enduring lifestyle modifications appear most effective in combating cognitive decline.

Positive routines, such as engaging in physical activity and maintaining a nutritious diet, genuinely seem to enhance cognitive function, especially when pursued with commitment.

Consistent physical activity might aid in maintaining our mental sharpness.

A well-organized combination of exercise, nutrition, mental challenges, and social interaction appears particularly potent in combating cognitive deterioration, in contrast to more relaxed, self-directed strategies.

The mind’s ability to retain information, communicate, and solve problems generally diminishes with age, often resulting in dementia. However, studies indicate that up to 45 percent of global dementia cases could potentially be avoided through modifications to 14 risk factors, including insufficient education, social isolation, and traumatic brain injuries.

To explore methods of preventing this decline, Laura Baker at Wake Forest University School of Medicine in North Carolina and her team have been conducting a study known as the US POINTER initiative.

They selected over 2,100 individuals identified as high risk for cognitive decline due to their age (between 60 and 79 years), sedentary lifestyles, poor dietary habits, and at least two other dementia-associated factors, such as a family history of memory issues.

Participants were randomly divided into one of two programs, both designed to promote physical and mental activity, nutritious eating, and social engagement, but implemented in different manners.

One approach was highly structured, involving 38 group sessions across two years, led by trained facilitators who provided plans. This regimen also included regular workouts at a community center, guidelines for adhering to an anti-dementia diet, and weekly online sessions featuring brain-training software.

The other group adopted a more self-directed approach, with only six group meetings over the two years. These participants received publicly available educational materials along with $75 gift cards designed to incentivize behavior changes, such as joining gym classes.

After two years, both groups exhibited improvements on a cognitive assessment system evaluating memory, executive function, and processing speed. The structured cohort improved by 0.24 standard deviations annually, compared to their baseline scores at the start of the trial, while the self-guided group marked a 0.21 standard deviation improvement per year—a small yet statistically significant advantage.

“It’s remarkable that the structured care group outperformed,” says Gill Livingston at University College London. However, she notes the study lacked a control group receiving no interventions for a direct comparison against the structured and self-guided groups.

Baker mentions her team has modeled the potential decline in cognitive scores that could occur without either regimen, estimating the benefits to be substantial. “The two-year structured intervention is effectively slowing the cognitive aging clock by one to almost two years,” she explains.

It is plausible that both groups made progress due to the expectation of improvement, a phenomenon akin to the placebo effect, Baker suggests, noting that all participants believed they had been allocated to the group anticipated to yield the best outcomes.

Claudia Suemoto at the University of São Paulo in Brazil contends that the modest difference in cognitive scores between the groups likely wouldn’t be perceptible to either the participants or their families. Moreover, dementia typically progresses slowly, hence it would require more than two years to observe significant effects, she states.

We may now understand the role that cognitive reserve plays in preventing Alzheimer's.

What mechanisms underlie mental efforts to strengthen the brain so that it can withstand dementia and cognitive decline? By revealing the science underlying this cognitive reserve, we are opening the door to fresh approaches to boosting it.

Baker indicates that the US POINTER study includes a four-year extension, enabling the team to track some participants for a total of six years. She says, "We are only slowing down a progressive decrease over time, and we are noticing very minor changes, as these are cognitively normal individuals. "“We are truly optimistic about the prospect that we can empower individuals at risk of dementia to take charge of their health.”

She also believes that the highly structured model could be applied pragmatically beyond trial settings. It’s not primarily about substantial public investment to instill these positive habits, but rather about caregivers and medical professionals inspiring people to adopt them, she observes.

“In general, dementia care is exceedingly costly, so alleviating its impact would yield significant savings,” Livingston emphasizes. “This study is crucial as it demonstrates that lifestyle enhancements are beneficial and that individuals fared slightly better with guided support, but this doesn’t imply that it is the sole method to achieve these improvements.”