Hello. It’s Tuesday, June 27. You’re about to discover 5 top spices for your metabolism, a new dementia risk factor, an indulgent SUPERFOOD smoothie recipe, a surprising benefit of naps, and more…
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Poor Bone Health May Raise Dementia Risk
Low bone mineral density (BMD) may be linked to a greater risk of dementia in older adults, a new study has discovered. Those with low total body BMD were more likely to develop dementia over the course of the study, but a higher risk was also associated specifically with low BMD in the femoral neck— a bone that links the thigh to the pelvis.
Low BMD and dementia commonly occur together in older adults, in part because of low physical activity and poor nutrition. However, this study sought to determine the effects of bone loss that existed prior to dementia onset.
The study involved over 3,600 participants with an average age of 72. All were dementia-free at baseline and underwent bone scans prior to the follow-up period that lasted about 11 years. There was a definite association between bone loss and a greater risk of dementia but more so for men than women.
Though the study had its limitations, it does suggest that keeping bones strong may also help protect brain health later in life. Eating a well-rounded diet is one of the keys to doing this with a special focus on getting enough calcium, vitamin D, protein, and magnesium.
Swapping Out Soda Can Slash Type 2 Diabetes Complications
Swapping sugary drinks like soda for water, tea, or coffee may reduce the risk of death from diabetes complications by over 20%, according to recent research. Drinking any of the three in place of artificially sweetened beverages also reduced overall mortality risk.
The study followed over 15,400 participants— who all had type 2 diabetes— for an average of 18.5 years. Researchers collected data on beverage consumption, including type and frequency, and complications arising from diabetes, including death.
A higher intake of sugar-sweetened beverages was specifically associated with a higher risk of heart problems and death from heart disease. Coffee, tea, and water consumption was associated with a lower risk of death from any cause, especially when these beverages replaced sugary drinks.
According to the study authors, “These findings emphasize the potential role of healthy choices of beverages in managing the risk of CVD [cardiovascular disease] and premature death overall in adults with type 2 diabetes.”
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Quick Catnaps Can Spark Your Creativity
The “twilight zone” between sleep and wakefulness can spark creative thinking and problem solving, some new research has found. This period of often vivid dreams that occurs just as you drift off to sleep has long been used by poets, artists, and other creatives to find new inspiration. Researchers have now found some confirmation for this long-used creative technique and note that it can be even more effective when a specific object— like a tree— is thought about while falling asleep. (More)
Weight Loss Cuts Diabetes, Heart Disease Risk, Even with Weight Regain
Regaining weight after successfully losing it can be frustrating, but that doesn’t mean all your efforts were in vain. A recent study review has found that overweight individuals who went through a weight loss program had reduced blood pressure, cholesterol, and blood sugar levels for at least 5 years after the program ended. This held true even after weight regain, although with the caveat that putting the weight back on will eventually lead to negative health effects over time. (More)
Too Little and Too Much Sleep May Increase Stroke Risk
Ischemic stroke is the most common type of stroke that occurs due to a blood clot blocking an artery that leads to the brain. Some rather surprising research has found that sleeping too little or too much may raise the risk of this type of acute stroke. Overall, sleeping less than 5 hours at night tripled stroke risk, while sleeping over 9 hours doubled stroke risk. Sleep apnea, snoring, and napping for longer than an hour per day were also linked to increased stroke risk. (More)
Japanese Diet May Slow Fatty Liver Disease
Japanese-style diets are rich in foods like rice, soy products, miso soup, green and yellow vegetables, fruits, seafood, seaweed, and mushrooms. Researchers have found that consuming a diet focused on these food groups may slow the progression of nonalcoholic fatty liver disease (NAFLD), specifically by combating liver fibrosis progression. Three types of foods— soy, seafood, and seaweed— appeared to have the greatest effects against liver fibrosis. (More)
8 Herbs That Can Naturally Boost Your Energy
Running on empty? It might be time to look into herbs that have been shown to offer a sustainable energy boost (though getting more rest won’t hurt, either). Maca is at the top of the list as an energy-boosting herb that also improves mood and libido. Not far behind are holy basil (tulsi), ginseng, ashwagandha, and rhodiola, which all help with stress as well as fatigue. Schisandra, cordyceps (a mighty mushroom), and shilajit round it out with energy-improving and antioxidant power. (More)
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The adult human brain weighs around 3 pounds and continues to grow until about age 18. It uses about 20% of the blood and oxygen in your body and is approximately 75% water. This means that even mild dehydration can negatively impact brain function.
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Get Rid of Indoor Allergens
Tired of itchy eyes, congestion, and a runny nose even when you stay inside? Try AirDoctor.
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> Why did the drum go to bed? It was beat.
> How do you get a squirrel's attention? Act like a nut.
> When is a door not a door? When it's ajar.
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"Be a first-rate version of yourself, instead of a second-rate version of somebody else."
-Judy Garland
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