5 Foods Women Over 50 Should Eat for Anti-Inflammation, Per Dietitians

5 Foods Women Over 50 Should Eat for Anti-Inflammation, Per Dietitians

M Hasan    7:30 AM   

Foods to Support Healthy Aging After 50

As you move into your 50s, maintaining a healthy lifestyle becomes increasingly important. This stage of life often brings changes such as hormonal shifts, increased risk of chronic inflammation, and the need for better support for brain, bone, and muscle health. Fortunately, incorporating specific nutrient-rich foods into your diet can make a significant difference in how you feel and function as you age.

The Top Five Foods for Healthy Aging

1. Berries

Berries like blueberries, blackberries, strawberries, and raspberries are packed with antioxidants that help combat inflammation and support cognitive health. These fruits are easy to add to meals or snacks, making them a convenient choice for busy lifestyles. They are also a key component of the MIND diet, which is designed to protect against cognitive decline. With two out of three Americans experiencing some form of cognitive decline by age 70, including berries in your diet can be a proactive step toward preserving brain function.

2. Beans

Beans contain compounds such as peptides, polyphenols, and saponins that have anti-inflammatory properties. They are also high in fiber, which supports gut health and can help manage menopause-related digestive issues. A single cup of black beans provides about half of your daily fiber needs and offers plant-based protein that helps prevent muscle loss as you age. Whether eaten as a side dish, in salads, or as part of a stew, beans are a versatile and nutritious addition to any meal.

3. Dark Leafy Greens

Dark leafy greens such as spinach, kale, watercress, and bok choy are rich in vitamins A, C, E, and K, along with powerful polyphenols and other phytochemicals that help reduce inflammation and oxidative stress. These greens are also an excellent source of calcium, magnesium, and potassium, which are essential for maintaining strong bones during menopause. For those who find it challenging to eat traditional salads, adding dark leafy greens to smoothies can be an easy way to boost your intake.

4. Salmon

Salmon is one of the best sources of omega-3 fatty acids, which are known for their anti-inflammatory effects. Including salmon in your diet can support heart health, reduce joint stiffness, and help preserve brain function. It’s also a great source of vitamin D and high-quality protein, both of which are crucial for maintaining muscle mass and bone strength. Creative ways to enjoy salmon include making homemade poke bowls or using it in stir-fries.

5. Nuts

Nuts are a powerhouse of nutrients, offering antioxidants, healthy fats, and minerals such as magnesium and selenium. Almonds and walnuts are particularly effective at reducing inflammation, while Brazil nuts are known for their ability to lower oxidative stress. For those who don’t consume fish, walnuts provide a valuable source of omega-3 fatty acids. Nuts make for a convenient and satisfying snack that can be enjoyed on the go.

Additional Tips for Healthy Aging

In addition to dietary changes, there are several other lifestyle factors that contribute to healthy aging:

• Stay active: Regular physical activity helps prevent chronic diseases, reduces the risk of falls, and supports muscle and bone health. Incorporating a mix of cardio, strength training, balance exercises, and stretching into your routine can maximize benefits.
• Socialize: Maintaining meaningful relationships and staying socially engaged can improve mental health and reduce the risk of chronic illness.
• Prioritize sleep: Quality sleep is essential for overall health, helping to lower disease risk and improve mental and physical functioning.
• Get regular checkups: Routine health screenings and vaccinations play a vital role in preventing illness and managing existing conditions.

By combining these dietary and lifestyle strategies, you can take proactive steps toward aging well and maintaining your overall health. Making small, consistent changes can lead to long-term benefits, ensuring that you enjoy a vibrant and active life well into your later years.

Daily Yogurt Consumption: What Happens to Your Body

Daily Yogurt Consumption: What Happens to Your Body

M Hasan    11:00 AM   

The Daily Benefits of Eating Yogurt

Yogurt is a staple in many people’s diets, and for good reason. It’s packed with nutrients, such as protein and calcium, and research shows that regularly consuming it may benefit health in a number of ways, from improving bone density to supporting satiety and weight loss.

But what actually happens when you incorporate yogurt into your daily routine?

Here, we explore what the research says about the daily effects of eating yogurt.

You’ll Increase Your Protein Intake

Yogurt is a good source of protein, but some types are more protein-rich than others. For example, Greek yogurt contains about twice the amount of protein found in regular yogurt, making it a better option for people who want to boost their intake of this essential nutrient.

Higher-protein diets have been linked to several benefits, including weight loss, better blood sugar regulation, and improved bone density and body composition.

“Yogurt is a source of high-quality protein, and some yogurts can have as much as 18 grams of satiating protein per serving, making it a solid breakfast or snack choice,” said Amanda Sauceda, MS, RD, creator of The Mindful Gut.

You May Have a Healthier Gut Microbiome

Daily yogurt consumption boosts gut health by supplying probiotics that help balance your microbiome, according to Kimberley Rose-Francis, RDN, CDCES, LD.

Yogurt can be a good source of probiotics, which are live microorganisms that influence the bacteria and other microorganisms in your digestive tract. Probiotic-rich foods, like yogurt, support gut health by encouraging the growth of beneficial bacteria in the large intestine.

Studies show that regularly consuming yogurt can improve gut bacteria diversity, which is a sign of a healthy gut. If you’d like a probiotic-rich yogurt, it’s important to choose products made with live and active cultures, which means they contain significant levels of live and active probiotics. Yogurts with a Live & Active Cultures (LAC) seal contain at least 100 million cultures per gram of yogurt at the time of manufacture.

You’ll Increase Your Calcium Intake

“Yogurt delivers several bone-building nutrients all in one package,” said Sauceda. Yogurt provides phosphorus, protein, and calcium, all of which are necessary for bone health.

Yogurt is especially rich in calcium. A 7-ounce serving of low-fat, plain, unsweetened Greek yogurt contains 230 milligrams of calcium, which covers 18% of the Daily Value (DV). Calcium is a mineral that provides structure to the bones and teeth and is also required for essential processes like nerve and muscle function, hormone secretion, and blood vessel dilation.

You May Have Better Blood Sugar Levels

Yogurt is rich in protein and provides probiotics, both of which support blood sugar regulation. Protein slows digestion, slowing the rise in blood sugar that occurs after eating, encouraging more stable blood sugar levels. The probiotics found in some yogurts also promote blood sugar management by improving insulin sensitivity and encouraging the growth of beneficial bacteria, which can reduce blood sugar.

“Yogurt has recently been approved to carry a claim stating that consuming 2 cups per day may help lower the risk of developing type 2 diabetes,” said Rose-Francis. This is because research shows that regularly eating yogurt as part of a healthy diet may be an effective way to reduce your risk of developing type 2 diabetes. Studies also show that eating probiotic-rich yogurt may help reduce hemoglobin A1c (HbA1c), a long-term marker of blood sugar control.

You May Feel More Satiated and Lose Weight

Choosing higher-protein yogurts, like Greek yogurt and skyr, a creamy Icelandic yogurt, can help you feel fuller after eating, which can support weight loss. Protein slows digestion and stimulates the release of satiety hormones, such as glucagon-like peptide-1 and cholecystokinin, which help you feel satiated after eating. Choosing filling foods, like yogurt, is an effective way to encourage fat loss.

In fact, research shows that yogurt consumers are less likely to be overweight or obese than people who don’t eat yogurt.

You Could Improve Bone Density and Reduce Fracture Risk

“Yogurt is rich in nutrients, like protein and calcium, which are key to maintaining strong bones,” said Michelle Routhenstein, MS, RD, CDCES, CDN, a preventive cardiology dietitian and certified diabetes educator.

Eating more yogurt could help support bone health by improving bone mineral density and reducing fracture risk. “Consuming foods rich in protein and calcium, like yogurt, is linked to higher bone mineral density, especially in areas like the hip, and it may also help lower the risk of hip fractures,” said Routhenstein.

A 2020 review of nine studies found that postmenopausal women who regularly ate yogurt had a lower risk of hip fractures compared to those who consumed little or no yogurt.

You May See Positive Changes in Heart Disease Risk Factors

Eating yogurt may help reduce the risk of cardiovascular events, such as heart attack and stroke, in people with high blood pressure. “The probiotics and nutrients, such as calcium, magnesium, and potassium, found in yogurt, work together to help regulate blood pressure and support heart function,” explained Routhenstein. “In large studies, people with high blood pressure who ate at least two servings of yogurt a week had a 17–21% lower risk of heart attack and stroke compared to those who ate less.”

You May Need to Watch Out for Added Sugars or Lactose Intolerance

Though yogurt can be a healthy choice, it’s important to watch out for added sugar. Many flavored yogurts can contain several teaspoons of added sugar per serving. Consuming too much added sugar isn’t good for health and can increase the risk of conditions like fatty liver and heart disease.

Additionally, though it’s much lower in lactose than other dairy products, like milk, the lactose in yogurt can trigger symptoms like bloating, gas, and diarrhea in sensitive people. If you’re lactose intolerant, Sauceda recommends choosing lactose-free yogurt. You can also opt for strained yogurts, like Greek yogurt or skyr, which have less lactose than unstrained yogurt.

The Bottom Line

Yogurt is a nutrient-rich dairy food that makes a satisfying choice for breakfast or a snack. Its impressive nutritional profile may help promote fullness, support bone and heart health, aid in blood sugar regulation, and boost your intake of important nutrients like protein and calcium.

Scouted: I Tried Tru Niagen’s NAD+ Supplements for a Month—Here’s the Result

Scouted: I Tried Tru Niagen’s NAD+ Supplements for a Month—Here’s the Result

M Hasan    6:04 AM   

Understanding NAD+ and Its Role in Health

NAD+ (nicotinamide adenine dinucleotide) has become a buzzword in the wellness world, especially among those interested in longevity and healthspan. As someone who’s diving into a longevity-focused lifestyle, I’ve noticed an increasing number of mentions about NAD+ on social media. While many people may not be familiar with it, its potential to enhance cellular function and support overall well-being is gaining attention.

NAD+ is a coenzyme found in all living cells, playing a crucial role in energy production and DNA repair. It helps convert food into energy and supports the body's natural repair processes. However, as we age, NAD+ levels naturally decline, which is why many are turning to supplements to maintain optimal levels.

The Science Behind NAD+ Supplements

One of the most popular supplements for boosting NAD+ is Tru Niagen, which contains a patented form of nicotinamide riboside (NR), a precursor to NAD+. NR is considered one of the most effective ways to increase NAD+ levels in the body. According to research, this supplement can significantly elevate NAD+ levels within a few weeks.

Dr. Andrew Shao, Senior Vice President of Global Regulatory and Scientific Affairs at Niagen Bioscience, explains that NAD+ levels start to decline in our 30s and continue to decrease with each passing decade. This decline is linked to various aging-related issues, making NAD+ supplementation a promising avenue for those looking to support their health.

Why Oral Supplementation?

While there are various methods to boost NAD+ levels, such as intravenous (IV) therapy or intranasal administration, oral supplementation offers a more convenient and affordable option. Dr. Nayan Patel, PharmD, founder of Auro Wellness, notes that direct oral supplementation with NAD+ itself is ineffective due to poor absorption. Instead, precursors like NR and NMN are more effective because they can be absorbed through the digestive system.

Tru Niagen Pro, which contains 1,000mg of Niagen, has been shown to raise NAD+ levels by up to 150% in three weeks. This makes it a viable alternative for those seeking to improve their health without the cost and inconvenience of IV therapy.

Personal Experience with Tru Niagen

I have been taking Tru Niagen Pro for a month and have noticed significant changes in my daily life. My sleep quality has improved, and I feel more alert and focused throughout the day. I no longer experience the usual morning fatigue, even when my children wake up early. I’ve also felt more motivated to engage in physical activities like walking and Pilates.

The effects were subtle at first, but over time, I’ve felt a noticeable improvement in my overall energy and well-being. It’s not the jitters of caffeine, but rather a sense of being well-rested and rejuvenated.

How Long Does It Take to Feel the Effects?

I experienced changes within just a few days of starting Tru Niagen, which is faster than many other supplements. Research suggests that measurable effects can occur within a week, although the timeline can vary from person to person. Compared to NAD+ shots, which provide immediate results, oral supplementation takes a bit longer to build up, but the benefits are still evident.

Should You Take Tru Niagen Long-Term?

Consistency is key when it comes to NAD+ supplementation. Dr. Shao emphasizes that ongoing use allows the body to fully benefit from the support provided by NAD+ restoration. Like other foundational health practices, regular use is essential for long-term results.

Final Thoughts and Recommendations

While NAD+ supplements like Tru Niagen show promise, they should be part of a comprehensive health strategy that includes proper nutrition, exercise, and adequate sleep. Dr. Julianna Lindsey, a physician specializing in anti-aging medicine, advises consulting with a healthcare professional before starting any new supplement regimen.

For me, the decision to continue using Tru Niagen is based on the positive changes I've experienced and the strong clinical research supporting the product. It has genuinely made a difference in my life, and I believe it could do the same for others looking to enhance their health and well-being.

11 Signs Your Sunburn Is Sun Poisoning, Experts Warn

11 Signs Your Sunburn Is Sun Poisoning, Experts Warn

M Hasan    3:43 AM   

Understanding Sun Poisoning: What You Need to Know

Sun poisoning is an extreme version of a sunburn, according to Farah Moustafa, MD, FAAD, a dermatologist and Director of Laser and Cosmetics at Tufts Medical Center. She explains that it starts with red, painful skin—like a regular sunburn—but can quickly escalate into more severe symptoms that require medical attention. While one in three Americans report getting a sunburn each year, about 33,000 individuals end up needing medical treatment for severe sun poisoning symptoms. Below, experts break down what sun poisoning is, how to identify it, and when to seek help.

What Is Sun Poisoning?

Hannah Kopelman, MD, a dermatologist at Kopelman Aesthetic Surgery and co-founder of DermOnDemand, describes sun poisoning as an extreme sunburn with systemic symptoms beyond just red, painful skin. Although not technically a form of poisoning, it’s a term used to describe a severe reaction to UV radiation. A bad sunburn causes redness, tenderness, and possibly blistering, but sun poisoning takes it further. Symptoms may mimic an allergic reaction or make you feel like you’ve come down with the flu.

Certain people are at higher risk, including those with fair skin, a family history of skin cancer, those living near the equator, individuals taking certain medications (such as antibiotics or retinoids), and those with chronic conditions like autoimmune diseases. The Cleveland Clinic notes that the exact cause of sun poisoning isn’t fully understood, and its effects can vary from person to person.

Symptoms of Sun Poisoning

Sun poisoning can feel like a severe cold or flu with full-body symptoms. While a red, painful sunburn might be immediate, symptoms of sun poisoning can take hours or even days to appear. Common signs include:

• Nausea
• Light-headedness
• Fever
• Chills
• Vomiting
• Dehydration
• Headache

In addition to these, there may be severe redness, pain, tenderness, and possible blistering of the skin itself.

How to Tell If You Have Sun Poisoning

A sunburn is a radiation burn caused by UV rays. When exposed to too much UV radiation, skin cells die off, leading to redness, swelling, and other typical sunburn symptoms. However, sun poisoning triggers a broader inflammatory response throughout the body. The immune system reacts to the intense UV damage, releasing chemicals similar to those released during an infection.

Here are some key indicators that you may have sun poisoning:

1. Feeling Like You Have the Flu
   Flu-like symptoms such as fever, chills, fatigue, nausea, vomiting, and body aches can occur after a long day in the sun. These symptoms are due to the release of chemicals from damaged skin that activate the immune system.

2. Your Skin Prickles
   Severe sun poisoning can cause a prickly sensation on the skin. If touching your skin feels unbearable, it could indicate a very severe sunburn. Soothing treatments like aloe vera, cool showers, and ibuprofen can help.

3. Extreme Thirst
   Sun poisoning can lead to dehydration. Symptoms include dark-colored urine, not urinating, dry mouth, and feeling faint. In severe cases, IV hydration may be necessary to prevent organ damage.

4. Dizziness or Headaches
   Fluid loss from sun poisoning can cause dizziness, headaches, and confusion. This happens because blood pressure drops, reducing oxygen flow to the brain. Electrolyte imbalances can also contribute to these symptoms.

5. Fever
   A fever is often part of the body's immune response to sun poisoning. A temperature of 102 to 103°F may require immediate attention, especially if accompanied by chills or illness.

6. Blisters on the Skin
   Blistering is a sign of severe sun poisoning. Avoid popping blisters, as this increases the risk of infection. Apply aloe vera and avoid further sun exposure until healing occurs.

7. Falling Asleep in the Sun
   People who fall asleep in the sun often experience severe burns. Even if no symptoms are present yet, increased fluid intake and aloe application are recommended.

8. Peeling Skin
   Peeling is a natural part of healing after a severe sunburn. Do not pick at peeling skin, as it protects new skin underneath. Moisturize with aloe vera and avoid hot showers.

9. Rash on the Body
   A sun poisoning rash appears as an inflamed, itchy eruption with small bumps or blisters. Cool compresses, aloe vera, and hydrocortisone cream can help manage symptoms.

10. Swelling
    Swelling occurs due to inflammation and fluid retention. Elevate affected areas, drink fluids, and apply cool compresses. Severe swelling around the eyes or throat requires immediate medical attention.

11. Eye Pain
    Prolonged sun exposure can cause photokeratitis, a sunburn on the cornea. Symptoms include pain, redness, and sensitivity to light. Artificial tears and rest can help, while severe cases require an eye doctor.

Heat Rash vs. Sun Poisoning

Heat rash is different from sun poisoning. It appears as tiny red bumps in skin folds and is caused by trapped sweat. Sun poisoning involves widespread inflammation and systemic symptoms.

Sunstroke vs. Sun Poisoning

Sunstroke, or heat stroke, is a medical emergency caused by the body overheating. Unlike sun poisoning, it doesn’t always result from sun exposure and affects skin color differently. It is associated with neurological symptoms like confusion and fainting.

Managing Sun Poisoning

There is no instant fix for sun poisoning, but symptoms can be managed with proper care. Hydration, cool compresses, aloe vera, and over-the-counter pain relievers can help. Avoid further sun exposure and rest as much as possible.

When to See a Doctor

If symptoms worsen, such as increasing pain, spreading redness, or a persistent fever, seek medical attention. Severe dehydration, dizziness, or altered mental status also require immediate care. Doctors will focus on correcting dehydration and electrolyte imbalance, which can be life-threatening if left untreated.

Preventing Sun Poisoning

To avoid sun poisoning, limit sun exposure between 10 a.m. and 4 p.m., use SPF 30 or higher sunscreen, and stay hydrated. Checking the UV index before going outside can also help minimize risk.

I Drank Lemon Water Daily for a Week—This Is What I Found

I Drank Lemon Water Daily for a Week—This Is What I Found

M Hasan    6:17 AM   

The Health Benefits of Lemon Water

You’ve probably heard the saying, “When life gives you lemons, make lemonade.” Let’s tweak that a bit—how about making some lemon water instead? Though lemons are often associated with the sweet taste of lemonade (thanks to all that added sugar), here’s an important fact: “Lemons are actually one of the lowest-sugar fruits,” says Julia Zumpano, RD, LD, a clinical registered dietitian. She notes that as flu season approaches, it’s good to remember that lemons are packed with Vitamin C to help boost your immune system. They’re also low in calories and carbohydrates, and they even contain fiber.

Having a mom who worked as a fitness instructor and lifestyle coach gave me a front-row seat to the benefits of lemon water—she made it an essential part of her morning ritual. Although I’ve occasionally sipped on lemon water myself, it wasn’t until my editors suggested it for this piece that I committed to it fully. Spoiler alert: I’m happy to report it has now earned a permanent spot in my morning routine, especially since I’m always looking to increase my daily water intake.

Ahead, you’ll learn why lemon water might be a great addition to your own routine, with tips from nutrition experts on how to best incorporate this zesty hydration into your diet.

The Health Benefits of Lemon Water

“Lemons are an amazing fruit that is full of nutritional benefits,” shares Samuel Mathis, MD, MBA, a board-certified family medicine physician. Not only are they packed with vitamin C, but “they also contain good amounts of Vitamin B6 and potassium, which help with energy levels and heart health,” he adds. Vitamin C also plays an essential role in iron absorption, which can aid in preventing anemia.

Here’s what you get from a single serving of lemon juice (half a cup), as outlined by Zumpano:

• 27 calories
• 8.4 grams of carbohydrates
• 3.1 grams of sugars
• Over half the daily recommended intake of Vitamin C
• A valuable source of B-complex vitamins
• Essential minerals like magnesium and copper
• Antioxidants such as lutein, zeaxanthin, and beta-cryptoxanthin

Dr. Mathis also highlights the distinctive compounds found in lemons:

• Hesperidin, which can help reduce atherosclerosis
• Eriocitrin, a potent antioxidant that decreases inflammation
• D-limonene, an essential oil that soothes inflammation and may enhance digestion

Dr. Mathis shares that mixing lemon with water improves our body’s absorption of these nutrients. Also, using whole lemons can boost gut health thanks to the pectin in the pulp. This makes it arguable that buying a lemon, instead of prepared lemon juice sold in a bottle, may be advantageous.

Despite common misconceptions, lemon water is actually good for the stomach. It offers digestive benefits primarily because of D-limonene, which neutralizes stomach acid, eases heartburn, and supports digestion following meals.

Plus, there’s the overarching benefit of increased hydration—many of us don’t drink enough water, and adding lemon can make drinking more water much more appealing.

The Best Way to Drink Lemon Water

All you need to make lemon water are two simple ingredients: A fresh lemon and some water. “It’s recommended you use slightly warm or room temperature water since this helps extract the vitamin C,” Zumpano advises.

Follow these steps to make the perfect glass of lemon water each morning:

• Start with a fresh lemon, squeezing half into eight ounces of water.
• Make sure the water is warm or at room temperature for maximum benefit.
• If it’s too tangy for your taste, you can soften the flavor by diluting it with a little more water or adding mint, ginger, or a touch of turmeric for its added anti-inflammatory effects.
• “I would also suggest adding a bit of black pepper to enhance the absorption,” Dr. Mathis recommends. But remember, the key is to keep it natural—avoid adding sugar, though adding a little bit of honey is OK on occasion.

I tried it myself and enjoyed mixing in one-quarter teaspoons of turmeric and just a pinch of black pepper for extra health benefits.

The Best Time to Drink Lemon Water

Several studies have explored whether the timing of drinking lemon water makes a difference. “There is not a strong scientific consensus on the best time of day, but drinking a glass of lemon water in the morning can provide some significant benefits,” says Dr. Mathis.

Opting for lemon water first thing in the morning is a great way to hydrate after a long night’s sleep—keep in mind, you haven’t had any fluids for about six to 10 hours. Plus, the vitamin C boost not only perks up your energy levels but also kick-starts your metabolism and could even aid in weight loss, thanks to its impact on the digestive system.

Health Benefits I Got from Drinking Lemon Water Every Day

Lemon water helped keep me hydrated. Often, my mornings start with a longing for a warm cup of coffee rather than water. However, Zumpano suggests that “a daily lemon water habit is an easy way to get your day off on the right foot.” That’s exactly what I discovered during my week of drinking lemon water daily. It not only quenched my thirst but also made me more aware of my overall water intake, helping me meet my daily hydration goals.

Lemon water improved my digestion. Acid plays an important role in breaking down what we eat, which explains the high levels of it in our stomachs. “The acid in lemons may be especially helpful in supplementing stomach acid levels, which tend to decline as we age,” Zumpano points out.

Lemon water boosted my immune system. Citrus fruits, particularly lemons, are renowned for their high vitamin C content. This essential nutrient acts as an antioxidant, protecting your cells from diseases. “In the same way you may depend on a warm cup of lemon tea when you’re sick, a daily glass of lemon water may help shield your body from illness in the first place,” suggests Zumpano. It’s a handy tip, especially with school back in session and flu season just around the corner.

Lemon water prevents kidney stones. One final benefit I discovered from drinking lemon water every day is its positive effect on kidney health. “Specifically, the citric acid in lemons blocks kidney stone formation and can actually break up smaller stones before they start to form,” explains Zumpano.

Can Lemon Water Reduce Belly Fat?

“There’s no evidence that lemon water actually reduces belly fat, but many individuals find that lemon water improves their metabolism and increases their energy level, thus leading to a more natural weight loss,” explains Dr. Mathis. Plus, staying well-hydrated can reduce the tendency to overeat, contributing to weight loss.

“While starting the day with lemon water is a healthy habit, it’s not a cure-all,” adds Zumpano. You might have encountered something known as the lemon juice cleanse—this involves drinking a mixture of lemon and ginger to lose weight. This fad diet, which recommends consuming only the lemon juice blend for one to three weeks without any solid food, is not advisable and is an unhealthy method for losing weight. “Although, if you use lemon water to replace other juices or sugar-sweetened drinks, it could lead to a significant reduction in your sugar intake, therefore causing some weight loss,” she says.

Does Lemon Water Detox Your Body?

“The idea of a ‘detox’ is mostly a myth. Our liver does a wonderful job of helping remove impurities and toxins from our body on its own,” clarifies Dr. Mathis. While lemon water aids in hydration, which assists the liver in its functions, lemons have no properties that directly influence or affect the body’s detoxification processes.

Is Lemon Water OK to Drink Every Day?

“Absolutely!” both experts agree. Although they caution that excessive consumption of lemons poses certain risks. The citric acid in lemons may wear away tooth enamel if nothing is consumed afterward. However, maintaining proper oral hygiene can mitigate this risk.

“If you’d like to err on the side of safety, drink your lemon water through a straw to protect your pearly whites,” Zumpano concludes.

The Brain-Boosting Fruit Every Over-50 Person Should Eat More Of

The Brain-Boosting Fruit Every Over-50 Person Should Eat More Of

M Hasan    2:25 AM   

The Importance of Brain Health in Aging

As you age, maintaining cognitive function becomes increasingly vital. While many people focus on physical health through exercise and skincare, the brain often takes a backseat. However, experts emphasize that what we eat plays a crucial role in keeping our minds sharp. From fruits to leafy greens, certain foods can support healthy brain aging and even help prevent neurodegenerative diseases like Alzheimer’s.

Cognitive Benefits of Fruits

Fruits are not just a tasty addition to your diet—they also offer significant benefits for brain health. Berries, grapes, and citrus fruits are well-known for their antioxidant properties, which help protect neurons from damage caused by oxidative stress. These antioxidants support cognitive functions such as memory and learning. But there's one fruit that stands out for its powerful brain-boosting effects.

The Pomegranate: A Top Recommendation

Dr. Mill Etienne, a board-certified neurologist and professor at New York Medical College, highlights pomegranates as a top choice for individuals over 50. Pomegranates are rich in polyphenols, which have strong antioxidant, anti-inflammatory, and neuroprotective properties. These compounds may enhance learning and memory while protecting the brain from amyloid buildup, a hallmark of Alzheimer’s disease.

Recent studies suggest that the anti-inflammatory properties of pomegranates could help reduce the risk of Alzheimer’s. Researchers are also exploring whether pomegranates might aid in preventing or slowing other neurological conditions like Parkinson’s disease.

Considerations Before Adding Pomegranates to Your Diet

While pomegranates offer numerous benefits, they come with some considerations. They can be expensive and are only available seasonally, typically between September and December. However, pomegranate extract is an alternative that provides similar brain-boosting benefits year-round. It’s important to choose extracts without added sugars, as these may not be beneficial for the aging brain.

Additionally, pomegranates may interact with certain medications, including blood thinners, statins, ACE inhibitors, and antidepressants. Individuals with active flare-ups of conditions like Crohn’s disease or ulcerative colitis should avoid them due to potential digestive irritation. Always consult with a healthcare provider before making significant dietary changes.

Other Brain-Healthy Fruits to Try

If pomegranates aren’t suitable for your lifestyle or preferences, there are other fruits that can support brain health. Dr. Etienne recommends blueberries, dark grapes, avocados, and citrus fruits. Blueberries are packed with antioxidants that help preserve memory, while dark grapes contain resveratrol, a compound that reduces inflammation and oxidative stress in the brain.

Making Smart Food Choices

Incorporating brain-healthy foods into your diet doesn't have to be complicated. Focus on variety and balance, choosing foods that are both nutritious and enjoyable. Whether it's pomegranates, blueberries, or another fruit, the key is to make consistent, mindful choices that support long-term cognitive health.

By prioritizing brain-friendly foods, you can take proactive steps toward maintaining mental clarity and independence as you age. Remember, small changes in your diet can lead to significant improvements in overall well-being.

9 Surprising Changes to Your Body When You Eliminate Sugar

9 Surprising Changes to Your Body When You Eliminate Sugar

M Hasan    3:56 AM   

Understanding the Impact of Reducing Sugar Intake

Health experts have long emphasized the importance of limiting added sugar in our diets. According to the American Heart Association, most Americans consume far more than the recommended amount of added sugar. The average intake is around 17 teaspoons daily—more than double the suggested limits for men and women. This excessive consumption can lead to a variety of health issues, from weight gain to chronic diseases.

Katy Willbur, MS, RD, LDN, a Clinical Dietitian at the Frances Stern Nutrition Center at Tufts Medical Center, explains that while sugar provides a quick energy boost and stimulates dopamine release, overconsumption can lead to negative effects such as increased blood glucose levels, inflammation, and heart problems. She also notes that naturally occurring sugars in foods like fruits and dairy are beneficial, but refined sugars added to processed foods are the real concern.

Benefits of Cutting Out Sugar

1. You May Look Younger

Anthony Youn, MD, FACS, a plastic surgeon and author, highlights that sugar can accelerate skin aging through a process called glycation, which damages collagen and elastin. He suggests that reducing sugar intake can improve skin health within two weeks. Research published in Food Science & Nutrition supports this, showing that antioxidant-rich foods can slow down the aging process.

2. You May Feel Happier

Megan Gilmore, CNC, a certified nutritionist, points out that high sugar intake is linked to higher rates of depression. A 2024 study in BMC Psychiatry found that increased sugar consumption correlates with a 28% greater prevalence of depression. Leah Kaufman, MS, RD, CDE, CDN, adds that reducing sugar can help stabilize moods by preventing blood sugar spikes and crashes.

3. You May Shed Pounds

Reducing sugar intake can lead to weight loss, as it helps curb cravings and regulate hormones. A 2024 study in Nutrition, Metabolism and Cardiovascular Diseases found that people who consumed less added sugar weighed 10 pounds less on average. Kaufman notes that weight loss often occurs within the first week of cutting out sugar.

4. You May Catch Fewer Colds

Excess sugar contributes to chronic inflammation, which weakens the immune system. Research published in Diabetology and Frontiers in Allergy shows that high sugar intake impairs immune function and increases the risk of allergies and infections. Gilmore suggests that reducing sugar can lead to fewer colds and improved allergy symptoms.

5. You'll Lower Your Type 2 Diabetes Risk

Quitting sugar can significantly reduce the risk of type 2 diabetes. A 2025 review in Advances in Nutrition found that each serving of sugary drinks per week increases diabetes risk by 4%. Marc Alabanza, a certified nutritional therapist, explains that reducing sugar allows the body's detox systems to function more efficiently, lowering insulin resistance and improving overall metabolic health.

6. You May Live Longer

Research published in JAMA Open Network and Nature Food indicates that low-sugar diets can slow biological aging and increase life expectancy. By reducing sugar, individuals may lower their risk of heart disease, stroke, and other age-related conditions.

7. You'll Improve Your Breath and Smile

Saul Pressner, DMD, FAGD, a New York City dentist, warns that sugar contributes to cavities and gum disease. By reducing sugar, individuals can improve oral health and prevent tooth decay. Dr. Pressner also notes that better breath and a healthier smile are immediate benefits.

8. You May Have Better Sex

Mark Hyman, MD, founder of the UltraWellness Center, explains that sugar can affect sex drive and hormone balance. For men, sugar spikes can reduce sexual function, while for women, it can disrupt hormonal balance, leading to issues like acne and irregular periods.

9. You May Sleep Like a Baby

Eating sugar before bed can cause low blood sugar and night sweats, disrupting sleep. Research published in Frontiers in Nutrition shows that high sugar intake is linked to poor sleep patterns, snoring, and daytime sleepiness. Dr. Hyman notes that sleep quality improves within a few days of quitting sugar.

Tips for Cutting Sugar Out of Your Diet

Gradually reducing sugar intake is often the easiest way to make lasting changes. Start by examining your beverages, as sugar-sweetened drinks account for 24% of added sugars in the average diet. Swapping soda for seltzer water or unsweetened tea can be a good start. Other tips include replacing sugary snacks with whole foods, using natural sweeteners like fruit, and being mindful of hidden sugars in processed foods.

A Timeline of What Happens When You Stop Eating Sugar

In the first week after quitting sugar, you may experience withdrawal symptoms such as headaches and fatigue, but these typically subside within a few days. Within a few days, sleep quality improves, and weight loss may begin. Over the following weeks, energy levels stabilize, and cravings decrease. After a month, improvements in skin health, mood, and oral health become noticeable. Long-term benefits include reduced risks of chronic diseases, stronger immunity, and better hormonal balance.

Staying on Track

While quitting sugar can be challenging, especially if it’s been a habit for years, gradual changes and support from health professionals can make the transition easier. Withdrawal symptoms like anxiety and irritability may last up to a month, but they tend to diminish over time. Exercise and healthy lifestyle choices can also help manage symptoms and support long-term success.