The MIND diet along with exercise can lower dementia risk: US study
The research, conducted in the United States, involved 2,111 older adults with an average age of 68. Over a two-year period, participants followed either a structured lifestyle program or a lower-intensity, self-guided version.The structured program included regular moderate- to high-intensity physical activity, following the MIND diet (a brain-healthy eating plan), engaging in cognitive and social activities, and monitoring heart health.The MIND diet, short for Mediterranean-DASH Intervention for Neurodegenerative Delay, is a hybrid of the Mediterranean diet and the DASH diet (Dietary Approaches to Stop Hypertension). But it goes a step further by targeting nutrients specifically linked to brain health and cognitive function.Key brain-boosting components of the MIND diet include:Flavonoids and polyphenols from fruits, vegetables, tea, and dark chocolateFolate from leafy greens and legumesOmega-3 fatty acids from oily fish, seeds, and nutsCompared to general healthy eating guidelines, the MIND diet places special emphasis on daily consumption of green leafy vegetables and weekly servings of berries and fish foods known to nourish neurons and reduce brain inflammation.RESULTS: SMALL BUT SIGNIFICANT COGNITIVE BOOSTThose who followed the structured program showed slightly better improvements in their overall brain function, or 'global cognition,' compared to those in the self-guided group.Although the difference may seem small, it was statistically significant. The structured group's cognitive scores improved by 0.243 standard deviation units per year, compared to 0.213 in the self-guided group.'This kind of lifestyle intervention, though modest in effect, is promising,' the authors noted. 'It shows that non-drug-based strategies targeting multiple risk factors can be a safe, accessible, and relatively low-cost way to protect brain health.'HEALTH BENEFITSThe structured program appeared to benefit people regardless of their genetic risk for Alzheimer's disease (such as carriers of the APOE 4 gene).Interestingly, people with lower cognitive scores at the start of the study saw slightly more benefit than those who began with higher scores.advertisementFEWER SIDE EFFECTSIn terms of safety, the structured group reported fewer serious and non-serious adverse events compared to the self-guided group.However, Covid-19 infections were more common among those in the structured group, likely due to higher in-person activity.NOT A CURE, BUT A STEP FORWARDWhile the cognitive improvements were not dramatic, the researchers believe the findings are important.More studies are needed to see how long these benefits last and whether they can lead to meaningful improvements in daily functioning.But for now, this study adds weight to what doctors have long believed: a healthy lifestyle is good for both the body and the brain.- EndsTrending Reel
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Time of India
11 hours ago
- Time of India
PCOD diet: Best foods, what to avoid, and lifestyle tips to manage PCOD naturally
Polycystic Ovarian Disease (PCOD), also called Polycystic Ovary Syndrome (PCOS), affects millions of women worldwide. It often causes symptoms like irregular periods, weight gain, acne, and infertility. A key factor in PCOD is insulin resistance, which disrupts hormone balance and makes weight management challenging. One of the most effective ways to manage PCOD is through a healthy, balanced diet focused on controlling insulin levels. Choosing low glycemic index foods, anti-inflammatory ingredients, and nutrient-rich whole foods can help regulate hormones, support weight loss, and improve overall reproductive health, enhancing quality of life for those affected. How diet affects PCOD and insulin resistance Women with PCOD often have elevated insulin levels, either due to insulin resistance or poor insulin function. Insulin helps the body convert sugar into energy. However, when cells don't respond well to insulin, the body produces more, which can trigger the ovaries to make more androgens like testosterone. This hormonal imbalance causes many PCOD symptoms such as irregular periods, excessive hair growth, acne, and difficulty with weight loss. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Avail Freedom Sale Price on M3M Projects. Book Today! M3M India Book Now Undo Managing insulin through a healthy, low-GI diet is key to reversing these effects and supporting hormonal health. Best foods to eat for PCOD management Studies show that certain food groups can significantly help in reducing PCOD symptoms: Low-Glycemic Index (GI) foods These foods help control blood sugar and insulin levels: Whole grains like oats, quinoa, and barley Legumes such as lentils, chickpeas, and black beans Nuts and seeds Non-starchy vegetables (broccoli, spinach, carrots) Anti-inflammatory foods They help reduce internal inflammation: Berries (blueberries, cherries, blackberries) Leafy greens (kale, spinach) Fatty fish (salmon, sardines, tuna) Olive oil, turmeric, and cinnamon The DASH diet (Dietary Approaches to Stop Hypertension) Originally designed for heart health, this diet also benefits PCOD by reducing insulin resistance. It emphasises: Lean proteins Low-fat dairy Whole grains Fruits and vegetables Low salt and sugar intake Foods to avoid in a PCOD diet Eliminating or minimising the following foods can reduce inflammation, stabilize blood sugar, and support hormonal balance: 1. Refined carbs: White bread, pasta, pastries These cause rapid blood sugar spikes, worsening insulin resistance common in PCOD. 2. Fried foods: Chips, burgers, and fast food High in unhealthy fats, they increase inflammation and disrupt hormone balance. 3. Sugary drinks: Sodas, energy drinks Loaded with sugar, they elevate insulin levels and contribute to weight gain. 4. Processed meats : Sausages, bacon, ham Contain additives and preservatives that can worsen inflammation and hormonal issues. 5. Trans fats : Margarine, shortening, hydrogenated oils These fats increase insulin resistance and promote chronic inflammation. 6. Red meat : Pork, steaks, hamburgers High in saturated fats, red meat can exacerbate inflammation and affect insulin sensitivity. Lifestyle changes that support PCOD recovery Along with a balanced diet, lifestyle modifications are essential for managing PCOD: Exercise regularly: Consistent physical activity helps improve insulin sensitivity and hormone balance. Stay hydrated (at least 2–2.5 liters of water daily): Proper hydration supports metabolism and reduces bloating associated with hormonal imbalances. Sleep well (7–8 hours per night): Quality sleep is essential for regulating stress hormones and maintaining overall health. Practice stress reduction (meditation, yoga, journaling): Managing stress can lower cortisol levels, which helps prevent hormonal disruptions. Eat small, frequent meals to avoid insulin spikes : Balanced meals help stabilize blood sugar and reduce symptoms linked to insulin resistance. Avoid skipping meals, especially breakfast : Eating regularly keeps your metabolism steady and prevents overeating later in the day. Track your menstrual cycle and symptoms : Monitoring your cycle helps you understand your body's patterns and detect any irregularities early. Behavioural strategies like goal setting, using self-monitoring tools, and maintaining a support system can also enhance long-term success. Additional tips: Building a sustainable PCOD diet Replace refined sugar with natural sweeteners in moderation. Use whole grain options instead of refined flour. Prioritise plant-based fats like olive oil and avocado. Choose complex carbs like sweet potatoes, quinoa, and oats. Keep a food journal to track what helps or triggers symptoms. Remember, PCOD isn't a one-size-fits-all condition, what works for one person may not work for another. Consulting a dietitian or gynecologist will help you personalize your plan. Also read | Not all breast lumps are cancerous: Here's what you need to know about breast lumps
Mint
a day ago
- Mint
Gut health isn't just about your gut. It's about your whole body.
Next Story Neal Templin , Barrons Bacteria help digest food, produce essential nutrients, and fight cancer and heart disease. Diets full of whole foods and fiber produce a more diverse biome, which is good. (Image: Pixabay) Gift this article Your body has around 37 trillion cells, and they play a crucial role in your health. It has even more bacteria cells, mostly in your gut. They also play a crucial role. Your body has around 37 trillion cells, and they play a crucial role in your health. It has even more bacteria cells, mostly in your gut. They also play a crucial role. The bacteria in your gut help you digest food, produce key nutrients, fight off life-threatening maladies including cancer and heart disease, and are linked to mental health. Scientists are investigating whether gut bacteria may play some role in neurological diseases like Parkinson's or autism. Research on the gut microbiome has exploded over the past 15 years. 'Now it's recognized that virtually all disease can be impacted by your microbiome," Michael Snyder, a professor of genetics at Stanford Medicine, tells Barron's. Snyder led a six-year study of the gut, mouth, nose, and skin microbiomes of 86 people. Our bodies harbor key bacteria in all these locations, but the most numerous and important bacteria are in the gut. For example, people with Type 2 diabetes had a less stable and less diverse microbiome. 'Our results underscore the idea that we each have individualized microbiomes in our bodies that are special to us," Snyder told the Stanford Medicine publication. 'Your genetics, your diet and your immune system are all shaping this ecosystem." Some elements of your biome are shaped in the early years of your life. Others can be affected by what you are eating now. Diets full of whole foods and fiber produce a more diverse biome, which is good. As in so many areas of health, the Mediterranean diet—which emphasizes whole grains, legumes, fruits, vegetables, and nuts—is believed to be beneficial for gut bacteria. Want to improve your biome? Up your fiber intake, says Snyder. The government recommends that women eat 25 grams a day of fiber, and that men eat 38. The best way to hit those numbers is to eat more whole foods and fewer processed foods. But if that proves too difficult, fiber supplements will help produce a more diverse biome, Snyder says. In a 2018 study, scientists were able to produce measurable drops in LDL cholesterol, the fat that causes plaque buildups in our arteries, by giving study participants regular doses of psyllium, a plant fiber used to treat constipation. No one knows for sure why there has been a surge in colon cancer cases among young adults in recent years. One theory is that they eat too much processed food, which encourages the growth of unhealthy gut bacteria. Another theory is that heavy use of antibiotics during childhood harmed gut bacteria. In the future, your doctor—whether she is a cardiologist, nephrologist, or endocrinologist—may prescribe treatments for your gut microbe that will help your heart disease, kidney disease, or diabetes. 'I think that is where the future lies," says Dr. Stanley Hazen, chair of the department of cardiovascular & metabolic sciences at the Cleveland Clinic's Lerner Research Institute. 'Understanding what the microbes in your gut are making and how it affects you." Some of the strongest links between the microbiome and disease come in cardiology, Dr. Hazen says. Consider trimethylamine N-oxide (TMAO), a metabolite that is produced by gut bacteria and the human body. 'It is a waste product of the foods we eat, especially the animal products," Dr. Hazen says. High TMAO levels in your blood are linked to arteriosclerosis, thrombosis, heart failure, and aortic aneurysms, Dr. Hazen says. You can reduce TMAO levels through the foods you eat, but its precursors are present in many foods, making it difficult to control by diet alone. Cleveland Clinic researchers are developing drugs that block gut microbes from producing TMAO. When given to mice, these drugs reduce heart disease, says Hazen, who led the Cleveland Clinic team. He expects versions of the drugs to be approved for humans eventually, and says they could change heart disease treatment. Hazen says he changed his own diet because of what he learned about the gut microbiome. 'I dramatically reduced the amount of red meat I eat. I used to eat meat in some form almost every day. Now it's a rarity." Gut bacteria help humans digest food. The human body doesn't have enzymes to break down all the nutrients and fibers we eat. It relies on bacteria to break down certain ones. 'Gut bacteria do have a strong role in modulating gut function," says Dr. Purna Kashyap, a Mayo Clinic gastroenterologist who studies the interaction between gut bacteria and dietary carbohydrates and how they influence the human digestive system. 'It's logical. They live there. They want the environment to be as conducive for their survival as possible." Despite research showing growing links between gut bacteria and various illnesses, Dr. Kashyap cautions that it doesn't necessarily mean the microbiome is the culprit. 'When we say the gut biome has been linked to a plethora of diseases, it means there is an association," he says. 'It doesn't mean the microbiome is causing all these diseases." Babies are born with a small amount of bacteria in their biome. Through exposure to their mother, to different foods, and to their environment, their biome quickly develops. By the age of three, it can be close to that of an adult. Once you have a complete biome, it takes more work to change it. For example, if you eat a lot of meat, you will have lots of bacteria linked to meat consumption. If you adopt a vegetarian diet, it will take time for your biome to change over to the bacteria needed for the consumption of plant products. 'It doesn't mean you can't change your microbiome," Dr. Kashyap says. 'It just means it will be much harder." Write to Neal Templin at Topics You May Be Interested In Catch all the Business News, Market News, Breaking News Events and Latest News Updates on Live Mint. Download The Mint News App to get Daily Market Updates.
Time of India
3 days ago
- Time of India
Avocados are packed with the best fats for your brain, heart: All about the types of fat present in this superfood
If you've ever wondered whether that extra scoop of guac is doing you good or just a guilty pleasure, here's the good news: avocados are loaded with healthy fats that your heart (and taste buds) will thank you for. In a world where the word 'fat' still makes some people panic, avocados are the perfect reminder that not all fats are created equal. In fact, the kind of fat you get from avocados is exactly the kind your body needs to thrive. Let's break down what makes these creamy green gems a superstar in the world of nutrition, especially when it comes to fats. Monounsaturated fats First things first, most of the fat in avocados comes from monounsaturated fats. These guys make up about 67% to 71% of the total fat content in a typical avocado, which means they're doing most of the heavy lifting when it comes to health benefits. The main fatty acid here is called oleic acid. You've probably heard of it before, it's the same heart-healthy fat that makes olive oil so popular in Mediterranean diets. Oleic acid has been linked to lower levels of 'bad' LDL cholesterol while helping keep the 'good' HDL cholesterol right where it should be. That's a win-win for your heart. Monounsaturated fats are also known to help stabilize blood sugar levels, which can be a big deal if you're trying to keep energy steady throughout the day or manage diabetes. So yes, that avocado toast might be trendy, but it's got serious nutritional street cred too. Polyunsaturated fats Avocados don't stop at monounsaturated fats. They also serve up a smaller (but important) dose of polyunsaturated fats, roughly 13% to 15% of their total fat content. These fats include essential fatty acids like omega-3 and omega-6, which your body can't produce on its own. You've got to get them from your food, and avocados are a delicious way to do just that. Polyunsaturated fats play a big role in keeping your brain sharp and your inflammation levels in check. They're the kind of fats that help your cells function properly and support things like mood, memory, and even skin health. So while the amount in an avocado might be modest, every bit counts, especially when it comes from such a tasty source. Saturated fat Now, to be totally transparent, avocados do have a bit of saturated fat. But before you side-eye your guacamole bowl, know this: the amount is pretty minimal, about 13% to 16% of the fat content. And more importantly, it's balanced out by all the good fats. The saturated fat in avocados doesn't come with the same red flags as the kind found in processed or fried foods. So unless you're eating a dozen avocados a day (which we don't recommend), there's really no need to worry. Why these fats actually work in your favor So here's the million-dollar question: why do these fats matter in the first place? Monounsaturated and polyunsaturated fats, like the ones found in avocados are often called 'good fats' for a reason. They help lower bad cholesterol levels, which reduces the risk of heart disease and stroke. But they also do something else equally important: they don't mess with your good cholesterol. On top of that, healthy fats help your body absorb important vitamins like A, D, E, and K. These are all fat-soluble, which means without fat in your diet, your body can't make use of them. Think of avocados as a vehicle that helps drive these nutrients to where they're needed most. And let's not forget how satisfying these fats are. They help you feel full longer, curb random snack cravings, and make meals more enjoyable overall. This makes avocados a great addition to a balanced, heart-smart eating plan. To put things into perspective, about one-third of a medium avocado (around 50 grams) gives you roughly 5 grams of monounsaturated fat and 1 gram of polyunsaturated fat. There's just a smidge of saturated fat in there, and the whole thing is naturally cholesterol-free and low in sodium. So you're getting creamy, heart-healthy goodness in every bite. This balance of fats not only makes avocados incredibly nutritious but also uniquely suited for a variety of diets whether you're going plant-based, low-carb, or just trying to eat a little healthier without giving up flavor. Avocados aren't just trendy, they're legitimately good for you. The fats they contain are the kind that support your heart, brain, and overall well-being. So the next time you slice one onto a salad, blend it into a smoothie, or yes, spread it on toast, you're doing more than treating yourself to something tasty. You're fueling your body with some of the healthiest fats nature has to offer. In a world full of confusing food labels and conflicting nutrition advice, avocados are one thing you can feel good about eating. They're rich, versatile, and packed with good-for-you fats making them a delicious and nourishing choice at any meal. So scoop away your heart (and your taste buds) will thank you. Get the latest lifestyle updates on Times of India, along with Friendship Day wishes , messages and quotes !
