Latest news with #MandyEnright
Yahoo
6 days ago
- Health
- Yahoo
These Foods May Lower Your Risk of 6 Cancers, New Study Suggests
Reviewed by Dietitian Mandy Enright, M.S., RDN, RYTKey Points A new study links dairy to lower risks of heart disease, type 2 diabetes, and certain cancers. The study links both high-fat and low-fat dairy to better heart health. Fermented dairy, like yogurt and kefir, offered the most health benefits to those who ate them is a key part of dietary guidelines in many countries, and for good reason! It's packed with high-quality protein, essential minerals like calcium and magnesium and vitamins such as B12 and A, making it a nutritional powerhouse. Most dietary guidelines recommend two to three servings of dairy daily to keep our bodies fueled and healthy. Yet, many of us, at least in the United States, don't quite hit that target. Research shows that dairy can help lower the risk of certain chronic diseases, and certain options can support gut health too. A group of researchers aimed to explore the connections between dairy consumption and various health outcomes in adults by conducting a scoping review. This included looking at how dairy might affect heart health, different types of cancer, body composition, mortality, and other areas like type 2 diabetes, bone and joint health, and brain function. While there are plenty of systematic reviews on dairy and health, this scoping review looked at all types of dairy and their effects across a wide range of health outcomes, and the results were published in the European Journal of Clinical Nutrition. How Was This Study Conducted? To explore how dairy consumption affects health, researchers conducted a detailed review of existing studies. An expert designed the search strategy, focusing on two main themes: dairy consumption and its impact on health. The team used a pre-tested template to pull key information from the studies, such as the number of participants, study design, health outcomes and whether the results showed dairy having a positive, negative or neutral effect. Researchers identified 29 health outcomes related to diet, which were grouped into five main categories: Heart and Blood Vessel Health: This includes conditions like heart disease, strokes (all types), high blood pressure and other cardiovascular issues. Cancer: Various types of cancer were linked to diet, such as breast, colorectal, lung, stomach and prostate cancer, among others. Body Weight and Composition: This covers issues like being overweight, obesity and weight gain. Mortality: This includes overall death rates and deaths specifically related to heart and blood vessel diseases. Other Issues: These include type 2 diabetes, bone health, joint problems (like arthritis) and cognitive health (brain function). Some reports covered multiple health outcomes, so the total number of connections between diet and health is higher than the number of studies. Researchers then looked at how eating different types of dairy, like milk, cheese, yogurt and fermented dairy (e.g., yogurt, kefir), affects health. They analyzed 281 associations between dairy and health outcomes, such as heart health, cancer, body weight and diabetes. Ultimately, this scoping review carefully mapped out the existing evidence on dairy consumption and its effects on a wide range of health outcomes, highlighting areas where more research is needed. What Did The Study Find? The study found interesting associations between consuming certain types of dairy and certain outcomes. But when it came to eating dairy of any kind, most studies found that eating any dairy reduced the risk of health concerns like heart disease, certain cancers (e.g., bladder, breast, colorectal), type 2 diabetes and obesity. Five studies linked dairy to higher risks of cancers like liver, ovarian, and prostate cancer. When the researchers drilled down to evaluate how specific types of dairy are linked to certain outcomes, they found: Milk Fifty-one studies looked into milk specifically, and from those studies and others, the researchers noted 13 positive associations between milk consumption and a reduced risk of certain health issues, including lower chances of developing oral, bladder and colorectal cancers. However, the majority of studies found no significant effect of milk on health outcomes. Cheese Cheese consumption showed promising results in 20 studies, many of which found it reduced the risk of health concerns like heart disease and even some cancers, including breast and colorectal cancer. On the other hand, 25 studies reported no effect of cheese on health outcomes. Only two studies linked cheese to an increased risk, specifically the risk of prostate cancer. Yogurt Yogurt stood out as particularly beneficial, with 25 studies showing it reduced the risk of health issues such as heart disease, type 2 diabetes and cancers like bladder, breast and colorectal cancer. But it's important to note that another 25 studies found no effect of yogurt on health outcomes. Importantly, none of the studies linked yogurt consumption to an increased risk of any health problems. Fermented Dairy Fermented dairy products showed the most consistent benefits, and 13 studies delved specifically into fermented dairy. Across all studies, researchers noted that 13 findings supported a relationship between fermented dairy and a reduced risk of negative health outcomes, including heart disease, stroke and cancers like bladder and breast cancer. Additionally, four studies reported no effect, while only one study linked fermented dairy to an increased risk. High vs. Low-Fat Dairy Most of the 27 studies that looked at high vs. low fat dairy and certain outcomes focused on dairy as a whole, rather than just milk, and primarily examined how it affects heart health. They also explored links between dairy fat content and other health outcomes, such as certain cancers (breast, colorectal, ovarian and prostate), body weight, diabetes and mortality. And most studies found no difference in health risks between high-fat and low-fat dairy. In fact, both full-fat and reduced-fat dairy were often linked to better heart health. Only two studies found that full-fat milk was associated with a higher risk of heart problems. As for cancer, most studies found that full-fat dairy either had no effect or was linked to a lower risk of certain cancers. While this study provides valuable insights into the relationship between dairy consumption and health, it does have some limitations. First, it relies on existing studies, which means the quality and design of those studies can affect the findings. For example, some studies may not account for other factors like overall diet, lifestyle or genetics that could influence health outcomes. Additionally, the results are based on associations, not cause-and-effect relationships, so we can't say for sure that dairy directly causes the observed benefits or risks. How Does This Apply to Real Life? This research highlights that including dairy in your diet can be a smart choice for supporting overall health. For example, yogurt and fermented dairy products consistently show benefits for heart health, type 2 diabetes and even reducing the risk of certain cancers. To include more dairy, try swapping your usual snack for a yogurt, adding milk to your morning coffee or cereal, or sprinkling some cheese on your salad or pasta. Even small changes like these can help you get closer to the recommended two or three servings of dairy a day. That said, it's important to remember that your overall diet matters too; what you eat with your dairy is an important detail to focus on. For example, a yogurt parfait with fresh berries and nuts makes for a balanced snack, and a veggie-packed omelet with a sprinkle of cheese can be a nutritious meal. On the flip side, pairing dairy with high-sugar or heavily processed foods might offset some of its health benefits. The key is to think of dairy as part of a bigger picture for a well-rounded, balanced diet that supports your health in the long run. Our Expert Take This scoping review published in the European Journal of Clinical Nutrition sheds light on the relationship between dairy consumption and health, offering a broad overview of how different types of dairy may impact various health outcomes. The study found that dairy, particularly yogurt and fermented products, is often associated with reduced risks of heart disease, type 2 diabetes and certain cancers. Overall though, the overall findings suggest that dairy can play a positive role in a balanced diet. For everyday life, this means that incorporating dairy into your diet can be a practical way to support your health, but it's essential to do so thoughtfully. Focus on nutrient-rich options like yogurt, cheese and milk, and pair them with nutritious foods like fruits, vegetables and whole grains to support overall health. Read the original article on EATINGWELL
Yahoo
02-08-2025
- Health
- Yahoo
15 Minutes of This Exercise May Lower Mortality Risk by 19%, New Study Says
Upgrade your daily walk with this small tweak that could offer lots of health benefits. Reviewed by Dietitian Mandy Enright, M.S., RDN, RYTKey Points A new study found that 15 minutes of fast walking each day may lower mortality risk by 19%. Fast walking lowered overall mortality risk and had an especially large impact on heart health-related deaths. While slower walking can be a great form of exercise, smaller quantities of fast walking may offer extra is one of the simplest and most effective ways to boost overall health, as it can offer benefits like reduced mortality, improved blood sugar levels and better heart health. Studies suggest that even light walking can have a positive impact on outcomes like reducing blood pressure. But most research on walking focuses on middle-to-high-income white populations, leaving gaps in understanding how walking impacts low-income and racial minority groups. These populations often face unique challenges, such as limited access to safe walking spaces, higher exposure to pollution and barriers to healthcare, all of which can contribute to higher mortality rates. To address the lack of research on walking in underserved communities, scientists used data from the Southern Community Cohort Study (SCCS) to explore how daily walking impacts overall and specific causes of mortality, and the results were published in the American Journal of Prevention Medicine. How Was The Study Conducted? This study enrolled about 85,000 participants aged 40 to 79 from the Southern Community Cohort Study (SCCS), focusing on individuals who had not undergone cancer treatment in the year prior to joining. The SCCS is a large study focused on understanding why racial disparities exist in cancer and other chronic diseases, particularly in low-income populations. What makes this study unique is that over half of the participants reported earning less than $15,000 a year, and about two-thirds of them are Black. This diverse group offers a rare chance to examine how daily walking affects health outcomes in low-income, racially diverse populations. At the start of the study, participants completed detailed questionnaires covering their daily walking habits, lifestyle choices and medical history. Participants reported how much time they spent walking each day, distinguishing between slow walking (e.g., walking the dog or light exercise) and fast walking (e.g., brisk walking or climbing stairs). They could report anywhere from 0 to 720 minutes per day, and their responses were grouped into four categories: no walking, less than 30 minutes, 30-60 minutes and more than 60 minutes. These categories align with health guidelines recommending at least 30 minutes of daily activity. The study also explored fast walking in smaller increments (e.g., 15-minute intervals). In addition to walking, the study measured five key lifestyle factors linked to mortality: smoking, alcohol use, physical activity, sedentary behavior and diet quality. These factors were combined into a composite lifestyle score, with higher scores indicating healthier lifestyles. The study tracked participants' vital status and causes of death through the National Death Index until December 31, 2022. Deaths were categorized into major causes, including cardiovascular disease (CVD), cancer, other diseases and external causes like accidents. Specific types of CVD, such as heart disease and stroke, were also analyzed due to their prevalence. This comprehensive approach allowed researchers to examine how daily walking and lifestyle factors influence overall and cause-specific mortality in a diverse, low-income population. What Did This Study Find? The study found that, among the studied population, fast walking was significantly linked to lower overall mortality, while slow walking showed only a slight, non-significant benefit. For those who walked slowly for more than three hours a day, there was a 4% lower risk of death, but this result wasn't strong enough to be considered statistically significant. On the other hand, fast walking showed clear benefits; even just 15 minutes a day was associated with a 19% lower risk of death. When researchers accounted for other lifestyle factors like diet, smoking and physical activity, the benefits of fast walking remained strong, while the slight benefits of slow walking became even less noticeable. Overall, fast walking stood out as a simple and effective way to reduce the risk of death. Additional analyses confirmed the findings, showing consistent results for the link between time spent walking (both slow and fast) and overall mortality, even when including participants who died within the first two years. Fast walking showed similar patterns of reduced risk across all specific causes of death, but the strongest benefits were seen for cardiovascular disease (CVD). People who walked fast for more than 60 minutes a day had a 20% lower risk of dying from CVD compared to those who didn't walk at all. Within CVD, the biggest reductions in risk were seen for heart diseases, particularly ischemic heart disease and heart failure. Interestingly, the benefits of fast walking were independent of other physical activities, meaning fast walking provided its own unique health boost. Even for individuals who were already active, those who walked fast for more than 60 minutes a day saw additional benefits, with a 16% lower risk of death compared to those who didn't walk fast at all. There are a few limitations to keep in mind when interpreting these results. First, since participants reported their own daily walking habits, some may have included other activities like climbing stairs, which could lead to some misclassification. Second, physical activity data was only collected at the start of the study, so it wasn't possible to see how changes in activity over time might affect the results. Additionally, because this was an observational study, it's hard to completely rule out other factors, like pre-existing health conditions or unmeasured influences, that could have impacted the findings. How Does This Apply To Real Life? This study highlights that walking, especially fast walking, can be a powerful tool for improving health and reducing the risk of death, even with just 15 minutes a day. For people who may not have access to gyms or structured exercise programs, walking offers an easy, low-cost way to stay active. The findings are particularly important for underserved communities, where barriers like limited access to safe walking spaces or healthcare can make it harder to prioritize health. The study also emphasizes that fast walking has unique benefits, even for those who are already active or engage in other forms of exercise. This means that adding a brisk walk to your daily routine can complement other activities and provide an extra health boost. Whether it's a quick walk around the block, climbing stairs at work, or picking up the pace while walking the dog, these small changes can add up. The key takeaway? You don't need fancy equipment or hours of free time; just lace up your shoes, pick up the pace and let your feet do the work for your health. Our Expert Take This study published in the American Journal of Prevention Medicine highlights that even small amounts of fast walking (just 15 minutes a day) can make a meaningful difference in overall health and longevity. For those where access to gyms or safe exercise spaces may be limited, this study offers an encouraging and accessible way to improve health outcomes. The findings also underscore the importance of making walking a part of daily life. Whether it's a brisk walk to the store, a quick loop around the neighborhood or simply picking up the pace during your usual routine, fast walking is a simple, low-cost activity with big health payoffs. Grab your sneakers, step outside and start reaping the benefits—your heart (and the rest of your body) will thank you. Read the original article on EATINGWELL
Yahoo
02-08-2025
- Health
- Yahoo
These 4 Habits Could Help You Avoid Cognitive Decline, New Study Says
Reviewed by Dietitian Mandy Enright, M.S., RDN, RYTKey Points A new study suggests exercise, diet and regular healthcare check-ups may lower dementia risk. That includes physical exercise—ideally six times per week—and mental exercises to keep you sharp. Following the MIND diet, a combination of the Mediterranean and DASH diets, may also support better brain disease (AD) and related dementias are significant public health challenges for many reasons. More people are being affected by dementia, and the condition can bring heavy emotional, social and financial burdens. And as much as you or a loved one may want to lower your dementia risk, it can be hard to figure out where to start. Memory decline in older adults often has multiple causes, so effective treatments ideally tackle several targets at once. While new medications that target amyloid (a group of proteins linked to Alzheimer's) show promise in slowing the disease in its early stages, they don't address other common problems like blood vessel damage in the brain, which can also contribute to memory loss. This highlights the need for better, more comprehensive treatments. Non-drug approaches, like improving lifestyle factors, offer a safe, affordable, and accessible way to reduce dementia risk. A groundbreaking study in Finland (called the Finnish Geriatric Intervention Study to Prevent Cognitive Impairment and Disability, or FINGER) showed that combining certain healthy lifestyle changes improved memory and thinking in older adults at risk for dementia. To determine if the positive results from the FINGER study in Finland could also apply to a larger and more diverse group of people in the United States who are at risk for dementia, researchers studied this method's impact on brain health and thinking abilities, and the results were published in JAMA. This study was called the U.S. Study to Protect Brain Health Through Lifestyle Intervention to Reduce Risk, or U.S. POINTER. How Was This Study Conducted? Researchers recruited subjects for this study by using electronic health records and by working with local community organizations to reach people directly. The goal was to include older adults (ages 60 to 79) who didn't have memory problems but were at higher risk of developing dementia. To qualify, participants had to meet specific criteria regarding both lifestyle factors and risk factors. Those factors included having low physical activity levels—meaning less than 60 minutes of moderate exercise per week—and not following the MIND diet, which is designed to support brain health. As for risk factors, participants needed to meet at least two of the following conditions: A close family member (like a parent or sibling) had memory problems. They had health risks like high blood pressure, high cholesterol or high blood sugar. They identified as part of a racial or ethnic group that is often underrepresented in research, such as Native American, Black, Middle Eastern, or Hispanic or Latino. They were in the older age range (70 to 79 years old) or were male, as men are often underrepresented in dementia prevention studies. Both groups focused on improving brain health through physical activity, cognitive activity, healthy eating, social engagement and heart health monitoring. The difference between the two groups was in how the program was delivered. The first group was the structured group, and participants in this group received extra support from trained professionals and worked closely with peer teams of 10-15 people for motivation and accountability. Participants attended 38 team meetings over two years, and meetings were led by trained navigators and specialists. They also participated in the following: Physical exercise: 30-35 minutes of moderate-to-intense aerobic activity four times a week, plus strength and flexibility exercises twice a week. Cognitive exercise: Computer-based brain training program three times a week for 30 minutes, plus regular engagement in other intellectually challenging and social activities. Nutrition: Adherence to the MIND diet, which emphasizes dark leafy greens, berries, nuts, whole grains, olive oil and fish, and limits sugar and unhealthy fats. Health monitoring: Regular check-ins (every 6 months) on blood pressure, weight and lab results. The second group was the self-guided group. This group was more independent but still had access to resources and support from peer teams and navigators from the Alzheimer's Association. Participants received publicly available resources about healthy lifestyle changes, such as tips on exercise, diet and brain health. They only attended six peer team meetings over two years, and had their health checked once a year during clinic visits, following standard health guidelines. This study measured brain health and thinking abilities using a global cognitive score, which combined results from three key areas: executive function, which includes skills like planning, problem-solving, and multitasking; episodic memory, which focuses on remembering specific events or experiences; and processing speed, which measures how quickly the brain can handle information. To calculate the global score, participants completed a series of brain tests during clinic visits at the start of the study and every six months for two years. What Did The Study Find? Both groups in the U.S. POINTER study showed improvements in overall brain function over time as measured by their global cognitive scores. After adjusting for certain factors, the structured group improved slightly faster than the self-guided group, and this difference was statistically significant. When focusing on the different cognitive areas the researchers measured, here is what they found: Executive Function: In planning, problem-solving and multitasking, the structured group improved more than the self-guided group, and the difference was statistically significant. Processing Speed: In gauging how long the brain took to process information, the structured group also showed slightly greater improvement—however, this difference was not statistically significant. Episodic Memory: As for remembering specific events, both groups improved at about the same rate, with no meaningful difference between them. The structured program seemed to have the biggest impact on participants who started the study with lower cognitive function. However, the structured program worked similarly well regardless of participants' sex, age or heart health at the start of the study. Additionally, the effects of the structured program were the same for people with or without the APOE ε4 gene, which research has linked to a higher risk of Alzheimer's disease. In summary, the structured program provided the most benefit for executive function and was especially helpful for participants who started with lower cognitive abilities. Other factors like age, sex and genetic risk didn't seem to change how effective the program was. This study has a few limitations to consider. First, the results might not apply to everyone because the study only took place at five sites, included participants specifically at higher risk for cognitive decline and required a significant two-year commitment from participants. Second, the study wasn't designed to measure whether the interventions could prevent cognitive impairment or dementia, so those outcomes remain unknown. It's also worth noting that the self-guided group wasn't a true 'no-intervention' control group, as they still received some resources and support. Plus, participants knew which group they were in, which could have influenced their behavior or results. Additionally, it's unclear how long the benefits of the structured program will last, how easily it could be scaled up for larger populations or how meaningful the improvements are in the long term. How Does This Apply to Real Life? This study highlights the power of lifestyle changes when it comes to supporting brain health and reducing the risk of memory decline. It shows that combining regular exercise, a brain-healthy diet, mental stimulation and social engagement may make a real difference, especially for people at higher risk of dementia. The structured program, which provided extra guidance and support, was particularly effective in improving skills like planning, problem-solving and multitasking. This observation suggests that having a clear plan and access to professional support may help people stick to healthy habits and see better results. But the self-guided group, which had more flexibility, showed improvements, proving that small, consistent changes in daily life can still benefit brain health. This means that adopting healthier habits like staying active, following the MIND diet, engaging in mentally challenging activities, and staying socially connected can be a practical and accessible way to protect brain health. While the study focused on older adults at risk for dementia, the findings are a reminder that it's never too early or too late to start making positive changes. Our Expert Take A study recently published in JAMA provides valuable evidence that lifestyle changes can play a significant role in supporting brain health and reducing the risk of cognitive decline. In particular, these findings highlight the potential of combining regular exercise, a brain-healthy diet, mental stimulation and social engagement to improve cognitive health, especially for those at higher risk of dementia. Both structured and self-guided programs led to improvements in overall brain function, with the structured program showing slightly greater benefits, particularly in areas like planning, problem-solving, and multitasking. Importantly, the study also demonstrated that even small, self-guided changes can make a meaningful difference, making these strategies accessible to a wide range of people. Read the original article on EATINGWELL
Yahoo
02-08-2025
- Health
- Yahoo
15 Minutes of This Exercise May Lower Mortality Risk by 19%, New Study Says
Reviewed by Dietitian Mandy Enright, M.S., RDN, RYTKey Points A new study found that 15 minutes of fast walking each day may lower mortality risk by 19%. Fast walking lowered overall mortality risk and had an especially large impact on heart health-related deaths. While slower walking can be a great form of exercise, smaller quantities of fast walking may offer extra is one of the simplest and most effective ways to boost overall health, as it can offer benefits like reduced mortality, improved blood sugar levels and better heart health. Studies suggest that even light walking can have a positive impact on outcomes like reducing blood pressure. But most research on walking focuses on middle-to-high-income white populations, leaving gaps in understanding how walking impacts low-income and racial minority groups. These populations often face unique challenges, such as limited access to safe walking spaces, higher exposure to pollution and barriers to healthcare, all of which can contribute to higher mortality rates. To address the lack of research on walking in underserved communities, scientists used data from the Southern Community Cohort Study (SCCS) to explore how daily walking impacts overall and specific causes of mortality, and the results were published in the American Journal of Prevention Medicine. How Was The Study Conducted? This study enrolled about 85,000 participants aged 40 to 79 from the Southern Community Cohort Study (SCCS), focusing on individuals who had not undergone cancer treatment in the year prior to joining. The SCCS is a large study focused on understanding why racial disparities exist in cancer and other chronic diseases, particularly in low-income populations. What makes this study unique is that over half of the participants reported earning less than $15,000 a year, and about two-thirds of them are Black. This diverse group offers a rare chance to examine how daily walking affects health outcomes in low-income, racially diverse populations. At the start of the study, participants completed detailed questionnaires covering their daily walking habits, lifestyle choices and medical history. Participants reported how much time they spent walking each day, distinguishing between slow walking (e.g., walking the dog or light exercise) and fast walking (e.g., brisk walking or climbing stairs). They could report anywhere from 0 to 720 minutes per day, and their responses were grouped into four categories: no walking, less than 30 minutes, 30-60 minutes and more than 60 minutes. These categories align with health guidelines recommending at least 30 minutes of daily activity. The study also explored fast walking in smaller increments (e.g., 15-minute intervals). In addition to walking, the study measured five key lifestyle factors linked to mortality: smoking, alcohol use, physical activity, sedentary behavior and diet quality. These factors were combined into a composite lifestyle score, with higher scores indicating healthier lifestyles. The study tracked participants' vital status and causes of death through the National Death Index until December 31, 2022. Deaths were categorized into major causes, including cardiovascular disease (CVD), cancer, other diseases and external causes like accidents. Specific types of CVD, such as heart disease and stroke, were also analyzed due to their prevalence. This comprehensive approach allowed researchers to examine how daily walking and lifestyle factors influence overall and cause-specific mortality in a diverse, low-income population. What Did This Study Find? The study found that, among the studied population, fast walking was significantly linked to lower overall mortality, while slow walking showed only a slight, non-significant benefit. For those who walked slowly for more than three hours a day, there was a 4% lower risk of death, but this result wasn't strong enough to be considered statistically significant. On the other hand, fast walking showed clear benefits; even just 15 minutes a day was associated with a 19% lower risk of death. When researchers accounted for other lifestyle factors like diet, smoking and physical activity, the benefits of fast walking remained strong, while the slight benefits of slow walking became even less noticeable. Overall, fast walking stood out as a simple and effective way to reduce the risk of death. Additional analyses confirmed the findings, showing consistent results for the link between time spent walking (both slow and fast) and overall mortality, even when including participants who died within the first two years. Fast walking showed similar patterns of reduced risk across all specific causes of death, but the strongest benefits were seen for cardiovascular disease (CVD). People who walked fast for more than 60 minutes a day had a 20% lower risk of dying from CVD compared to those who didn't walk at all. Within CVD, the biggest reductions in risk were seen for heart diseases, particularly ischemic heart disease and heart failure. Interestingly, the benefits of fast walking were independent of other physical activities, meaning fast walking provided its own unique health boost. Even for individuals who were already active, those who walked fast for more than 60 minutes a day saw additional benefits, with a 16% lower risk of death compared to those who didn't walk fast at all. There are a few limitations to keep in mind when interpreting these results. First, since participants reported their own daily walking habits, some may have included other activities like climbing stairs, which could lead to some misclassification. Second, physical activity data was only collected at the start of the study, so it wasn't possible to see how changes in activity over time might affect the results. Additionally, because this was an observational study, it's hard to completely rule out other factors, like pre-existing health conditions or unmeasured influences, that could have impacted the findings. How Does This Apply To Real Life? This study highlights that walking, especially fast walking, can be a powerful tool for improving health and reducing the risk of death, even with just 15 minutes a day. For people who may not have access to gyms or structured exercise programs, walking offers an easy, low-cost way to stay active. The findings are particularly important for underserved communities, where barriers like limited access to safe walking spaces or healthcare can make it harder to prioritize health. The study also emphasizes that fast walking has unique benefits, even for those who are already active or engage in other forms of exercise. This means that adding a brisk walk to your daily routine can complement other activities and provide an extra health boost. Whether it's a quick walk around the block, climbing stairs at work, or picking up the pace while walking the dog, these small changes can add up. The key takeaway? You don't need fancy equipment or hours of free time; just lace up your shoes, pick up the pace and let your feet do the work for your health. Our Expert Take This study published in the American Journal of Prevention Medicine highlights that even small amounts of fast walking (just 15 minutes a day) can make a meaningful difference in overall health and longevity. For those where access to gyms or safe exercise spaces may be limited, this study offers an encouraging and accessible way to improve health outcomes. The findings also underscore the importance of making walking a part of daily life. Whether it's a brisk walk to the store, a quick loop around the neighborhood or simply picking up the pace during your usual routine, fast walking is a simple, low-cost activity with big health payoffs. Grab your sneakers, step outside and start reaping the benefits—your heart (and the rest of your body) will thank you. Read the original article on EATINGWELL
Yahoo
01-08-2025
- Health
- Yahoo
These 4 Habits Could Help You Avoid Cognitive Decline, New Study Says
Reviewed by Dietitian Mandy Enright, M.S., RDN, RYTKey Points A new study suggests exercise, diet and regular healthcare check-ups may lower dementia risk. That includes physical exercise—ideally six times per week—and mental exercises to keep you sharp. Following the MIND diet, a combination of the Mediterranean and DASH diets, may also support better brain disease (AD) and related dementias are significant public health challenges for many reasons. More people are being affected by dementia, and the condition can bring heavy emotional, social and financial burdens. And as much as you or a loved one may want to lower your dementia risk, it can be hard to figure out where to start. Memory decline in older adults often has multiple causes, so effective treatments ideally tackle several targets at once. While new medications that target amyloid (a group of proteins linked to Alzheimer's) show promise in slowing the disease in its early stages, they don't address other common problems like blood vessel damage in the brain, which can also contribute to memory loss. This highlights the need for better, more comprehensive treatments. Non-drug approaches, like improving lifestyle factors, offer a safe, affordable, and accessible way to reduce dementia risk. A groundbreaking study in Finland (called the Finnish Geriatric Intervention Study to Prevent Cognitive Impairment and Disability, or FINGER) showed that combining certain healthy lifestyle changes improved memory and thinking in older adults at risk for dementia. To determine if the positive results from the FINGER study in Finland could also apply to a larger and more diverse group of people in the United States who are at risk for dementia, researchers studied this method's impact on brain health and thinking abilities, and the results were published in JAMA. This study was called the U.S. Study to Protect Brain Health Through Lifestyle Intervention to Reduce Risk, or U.S. POINTER. How Was This Study Conducted? Researchers recruited subjects for this study by using electronic health records and by working with local community organizations to reach people directly. The goal was to include older adults (ages 60 to 79) who didn't have memory problems but were at higher risk of developing dementia. To qualify, participants had to meet specific criteria regarding both lifestyle factors and risk factors. Those factors included having low physical activity levels—meaning less than 60 minutes of moderate exercise per week—and not following the MIND diet, which is designed to support brain health. As for risk factors, participants needed to meet at least two of the following conditions: A close family member (like a parent or sibling) had memory problems. They had health risks like high blood pressure, high cholesterol or high blood sugar. They identified as part of a racial or ethnic group that is often underrepresented in research, such as Native American, Black, Middle Eastern, or Hispanic or Latino. They were in the older age range (70 to 79 years old) or were male, as men are often underrepresented in dementia prevention studies. Both groups focused on improving brain health through physical activity, cognitive activity, healthy eating, social engagement and heart health monitoring. The difference between the two groups was in how the program was delivered. The first group was the structured group, and participants in this group received extra support from trained professionals and worked closely with peer teams of 10-15 people for motivation and accountability. Participants attended 38 team meetings over two years, and meetings were led by trained navigators and specialists. They also participated in the following: Physical exercise: 30-35 minutes of moderate-to-intense aerobic activity four times a week, plus strength and flexibility exercises twice a week. Cognitive exercise: Computer-based brain training program three times a week for 30 minutes, plus regular engagement in other intellectually challenging and social activities. Nutrition: Adherence to the MIND diet, which emphasizes dark leafy greens, berries, nuts, whole grains, olive oil and fish, and limits sugar and unhealthy fats. Health monitoring: Regular check-ins (every 6 months) on blood pressure, weight and lab results. The second group was the self-guided group. This group was more independent but still had access to resources and support from peer teams and navigators from the Alzheimer's Association. Participants received publicly available resources about healthy lifestyle changes, such as tips on exercise, diet and brain health. They only attended six peer team meetings over two years, and had their health checked once a year during clinic visits, following standard health guidelines. This study measured brain health and thinking abilities using a global cognitive score, which combined results from three key areas: executive function, which includes skills like planning, problem-solving, and multitasking; episodic memory, which focuses on remembering specific events or experiences; and processing speed, which measures how quickly the brain can handle information. To calculate the global score, participants completed a series of brain tests during clinic visits at the start of the study and every six months for two years. What Did The Study Find? Both groups in the U.S. POINTER study showed improvements in overall brain function over time as measured by their global cognitive scores. After adjusting for certain factors, the structured group improved slightly faster than the self-guided group, and this difference was statistically significant. When focusing on the different cognitive areas the researchers measured, here is what they found: Executive Function: In planning, problem-solving and multitasking, the structured group improved more than the self-guided group, and the difference was statistically significant. Processing Speed: In gauging how long the brain took to process information, the structured group also showed slightly greater improvement—however, this difference was not statistically significant. Episodic Memory: As for remembering specific events, both groups improved at about the same rate, with no meaningful difference between them. The structured program seemed to have the biggest impact on participants who started the study with lower cognitive function. However, the structured program worked similarly well regardless of participants' sex, age or heart health at the start of the study. Additionally, the effects of the structured program were the same for people with or without the APOE ε4 gene, which research has linked to a higher risk of Alzheimer's disease. In summary, the structured program provided the most benefit for executive function and was especially helpful for participants who started with lower cognitive abilities. Other factors like age, sex and genetic risk didn't seem to change how effective the program was. This study has a few limitations to consider. First, the results might not apply to everyone because the study only took place at five sites, included participants specifically at higher risk for cognitive decline and required a significant two-year commitment from participants. Second, the study wasn't designed to measure whether the interventions could prevent cognitive impairment or dementia, so those outcomes remain unknown. It's also worth noting that the self-guided group wasn't a true 'no-intervention' control group, as they still received some resources and support. Plus, participants knew which group they were in, which could have influenced their behavior or results. Additionally, it's unclear how long the benefits of the structured program will last, how easily it could be scaled up for larger populations or how meaningful the improvements are in the long term. How Does This Apply to Real Life? This study highlights the power of lifestyle changes when it comes to supporting brain health and reducing the risk of memory decline. It shows that combining regular exercise, a brain-healthy diet, mental stimulation and social engagement may make a real difference, especially for people at higher risk of dementia. The structured program, which provided extra guidance and support, was particularly effective in improving skills like planning, problem-solving and multitasking. This observation suggests that having a clear plan and access to professional support may help people stick to healthy habits and see better results. But the self-guided group, which had more flexibility, showed improvements, proving that small, consistent changes in daily life can still benefit brain health. This means that adopting healthier habits like staying active, following the MIND diet, engaging in mentally challenging activities, and staying socially connected can be a practical and accessible way to protect brain health. While the study focused on older adults at risk for dementia, the findings are a reminder that it's never too early or too late to start making positive changes. Our Expert Take A study recently published in JAMA provides valuable evidence that lifestyle changes can play a significant role in supporting brain health and reducing the risk of cognitive decline. In particular, these findings highlight the potential of combining regular exercise, a brain-healthy diet, mental stimulation and social engagement to improve cognitive health, especially for those at higher risk of dementia. Both structured and self-guided programs led to improvements in overall brain function, with the structured program showing slightly greater benefits, particularly in areas like planning, problem-solving, and multitasking. Importantly, the study also demonstrated that even small, self-guided changes can make a meaningful difference, making these strategies accessible to a wide range of people. Read the original article on EATINGWELL
