Hello, it’s Thursday, September 14. You’re about to discover a new warning for women after menopause, a key way to achieve “exceptional” longevity, 9 top natural oils for healthier hair, a tasty gluten-free muffin recipe, and more…
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Ultra-Processed Foods Linked to Higher Long-Term Depression Risk
Eating a diet high in ultra-processed foods may increase a person’s long-term risk of depression, a new study has found. It was linked to a specific marker of depression that showed up as much as 10-15 years after dietary habits were first recorded.
Ultra-processed foods are defined as manufactured foods that are made of high-yield and inexpensive ingredients “never or rarely used in kitchens” as well as additives that make the final product more appealing. Examples include mass-produced breads, chips, hot dogs, frozen meals, and soft drinks.
The study involved data from over 23,000 adults aged 27-76 who did not have depression symptoms at baseline. Dietary information was collected from each participant, and two follow-ups were conducted about 5 and 10 years later.
The findings showed that participants with the highest intake of ultra-processed foods (about 30% of their diet) were significantly more likely to develop depression symptoms a decade into the study. Unfortunately, it’s not uncommon for people in countries like Australia, the U.S., and the UK to get 40% or more of daily calories from processed foods.
Strength Training Improves Skin Elasticity, May Slow Skin Aging
Aerobic exercise and strength training have both shown benefits for improving skin elasticity, according to some recent research. However, only strength training– also known as resistance training– increased dermal thickness, which normally decreases with age, giving it the potential to slow skin aging.
As a whole, skin aging involves the thinning and deterioration of the dermis (the middle layer of skin) due to external factors, like UV radiation and air pollution, and internal factors, like hormonal changes and increased levels of inflammatory cytokines.
The study involved 56 middle-aged women who were divided into two groups that participated in either aerobic exercise or strength training for 16 weeks. Both groups had improvements in dermal structure and lower levels of inflammatory cytokines, but only the strength training group had a thicker dermis and more of a skin-helping compound known as biglycan.
Notably, it took only two sessions of strength training (or aerobic exercise) per week for results to be achieved over the course of about 4 months. Often, strength training involves lifting free weights or using a weight machine, but it can also be done using resistance bands or your own body weight.
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The Real Secrets for Building Stronger Bones
Do you want to stay active and healthy as you age?
Most people do, but brittle bones and osteoporosis can be a huge obstacle, slowing you down with the fear of a fracture. (And, in fact, 1 in 2 women over age 50 will break a bone in their lifetime due to osteoporosis.) That’s why Kevin Ellis– more commonly known as The Bone Coach™– created his Stronger Bones Masterclass. In this free training, you’ll discover the #1 MISTAKE many people make with osteopenia and osteoporosis, 5 action steps to boost bone health without leaving home, and the surprising reason many people don’t have a shot at better bone density (plus, how to avoid being one of them).
Find out more and get instant access to this free training right here.
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8 Best Foods to Keep Your Eyes Healthy
Maintaining your vision is key to healthy aging, and the good news is you can support it with the food you eat. Sweet potatoes are a top choice for eye health due to their rich vitamin A content, while darky leafy greens like kale and spinach contain carotenoids (lutein & zeaxanthin) that protect the retina. Salmon and other oily fish are high in omega-3s that may help with dry eyes, and almonds are rich in vitamin E, which fights free radicals. Papaya and beans can also be beneficial with their high vitamin C (papaya) and fiber (beans) content. (More)
Shift Work Could Impair Memory, Cognitive Function
Working either night shifts or rotating shifts can cause health challenges, including poorer sleep and circadian rhythm disruption. Some new research has now shown that these two types of shift work may also impact brain function, especially in middle-age and older adults. Overall, night shift work was associated with a higher risk of cognitive and memory impairment, while rotating shift work was connected to executive function impairment. (More)
Stress, Insomnia Linked to Irregular Heart Rhythms After Menopause
After going through menopause, an estimated 1 in 4 women may develop atrial fibrillation– the technical name for an abnormal heart rhythm. Atrial fibrillation can raise the risk of blood clots, heart failure, strokes, and other heart issues, making it a serious condition. According to a new study, both poor sleep and stressful life events appear to make it more likely that a woman will develop atrial fibrillation after menopause. (More)
Maintaining a Stable Weight Could Be Key to ‘Exceptional’ Longevity
Exceptional longevity can be defined as reaching the age of 90, 95, or 100. And while there are many lifestyle factors that influence any type of longevity, maintaining a stable weight seems to be key for the ‘exceptional’ variety– at least for women. Researchers found that women who maintained their weight after age 60 were up to 2 times more likely to achieve longevity. Losing weight (without trying to) negatively impacted longevity, and weight gain fell in the middle. (More)
Food Allergies vs. Intolerances: Do You Have Either?
Food can be the cause of unpleasant symptoms in more ways than one. True allergies usually trigger severe symptoms, including hives, a rash, trouble breathing, throat swelling, and stomach pain or vomiting shortly after the food is eaten. Intolerances (which can develop as you age) are trickier to pinpoint since they may show up as general symptoms like gas, bloating, and an upset stomach after eating a specific food or ingredient. An elimination diet is one of few ways to help identify an intolerance. (More)
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Your intestinal lining, known as the epithelium, undergoes a lot of wear and tear as it almost constantly breaks down food, absorbs nutrients, and helps eliminate waste. This may be why it’s also the most highly regenerative organ in the human body, renewing itself every 5-7 days.
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Free Stronger Bones Masterclass
Do you worry about a fracture slowing you down and keeping you from an active life?
If so, you can learn how to take control of your bone health and put “fracture fear” to rest in the free Stronger Bones Masterclass taught by certified health coach Kevin Ellis– aka The Bone Coach™. In it, you’ll discover the one thing bone density scans miss that doctors don’t seem to be concerned about, 5 action steps to boost bone health without leaving home, and the essential "tools" used by Osteoporosis "Thrivers". You can watch this critical training right here.
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> What do birds give out on Halloween? Tweets.
> What has ears but cannot hear? A cornfield.
> Where did the music teacher leave her keys? On the piano.
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"Be yourself; everyone else is already taken."
-Oscar Wilde
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