Can Omega-3 Fatty Acids Slow Biological Aging?

Many people strive to slow down aging, and recent research points to omega-3 supplements as a potential aid in this endeavor. Could these essential fatty acids, abundant in oily fish and readily available as supplements, help maintain youthful cells for an extended period? Research has shown that vitamin D and omega-3 fatty acids can slow biological aging in animals, but it was uncertain whether these benefits would extend to humans as well.

A recent study indicates that combining omega-3 and vitamin D supplements with regular exercise could slow biological aging by several months over three years. This conclusion comes from analyzing data from the DO-HEALTH trial, which assessed the effects of supplements and exercise on older adults from 2012 to 2014 in five European countries.

Omega-3 fatty acids are widely recognized for their benefits to brain, heart, and joint health. However, these recent findings suggest that they may also play a role in slowing down the biological aging process, potentially reducing the risk of conditions like heart disease, arthritis, type 2 diabetes, and Alzheimer’s.

The study analyzed data from more than 700 participants, all aged 70 or older. They consumed daily supplements of 2,000 international units (IU) of vitamin D and/or 1 gram of omega-3 fatty acids sourced from algae or a placebo. Additionally, they engaged in 30 minutes of home-based strength training three times a week. To evaluate biological aging, researchers collected blood samples from participants at the start and end of the study. These samples were analyzed using four different biological clocks.

Upon analyzing the blood samples, researchers discovered that consuming omega-3 fatty acids decelerated biological aging by up to four months across various epigenetic clocks, and this effect was consistent regardless of the subjects’ age, gender, or body mass index. Moreover, the trio of omega-3 fatty acids, vitamin D, and strength training showed even greater effectiveness, according to one of the four epigenetic clocks utilized.

The results strongly indicate that omega-3 fatty acids can slow biological aging in humans, and that combining them with vitamin D and exercise may enhance this effect even further. While additional research is necessary, these well-established strategies can still be adopted.

To view the original scientific study click below:
Individual and additive effects of vitamin D, omega-3 and exercise on DNA methylation clocks of biological aging in older adults from the DO-HEALTH trial

How Flossing Daily Could Guard Against Stroke

Recent studies have found a strong correlation between regular flossing and a notably reduced risk of specific types of stroke and atrial fibrillation. Oral hygiene practices are connected to inflammation and the hardening of arteries. By minimizing oral infections and inflammation, flossing could lower the risk of stroke and promote other beneficial health behaviors.

Flossing is a critical component of standard oral care practices, but it might also offer substantial benefits for heart and brain health. Research indicates that dental flossing can lower the risk of stroke, with more frequent flossing resulting in an even greater reduction in risk.

The researchers examined data from more than 6,000 participants who had no prior history of stroke or atrial fibrillation, using a detailed questionnaire. The focus of the study was to explore the relationship between flossing, apart from other oral care practices like brushing and routine dentist visits, and its effects on cardiovascular disease results.

During a 25-year follow-up period, of those who reported flossing at least once a week, 65% remained free from stroke diagnoses, although 434 individuals did experience a stroke. Compared to non-flossers, those who flossed regularly had a 22% reduced risk of ischemic stroke and a 44% reduced risk of cardioembolic stroke. Additionally, flossing was linked to a 12% decreased risk of atrial fibrillation, the most prevalent type of irregular heartbeat.

Similar to other types of inflammation, there is evidence indicating a connection between periodontitis and cardiovascular disease. This association also implies that maintaining good oral hygiene through habits like brushing and flossing could be a viable lifestyle approach to lowering the risk of cardiovascular diseases.

Increased frequency of flossing was associated with greater reductions in risk, and these reductions occurred independently of regular brushing and dental visits. Flossing is a beneficial habit that is simple to incorporate, cost-effective, and widely available.

To view the original scientific study click below:
Abstract 19: Dental flossing may lower the risk for incident ischemic stroke, cardioembolic stroke subtype and AF

Microplastics in Tea Bags and Their Impact on Gut Health

Recent studies reveal that popular tea brands might be a source of extensive microplastic exposure. Researchers have discovered that tea bags release millions of micro- and nanoplastics into your cup, potentially leading to significant ingestion of these particles with every sip of tea. The discovery of numerous micro- and nanoplastics in a consumable product like tea is particularly alarming.

Certain plastics are absorbed more easily by digestive system cells and could potentially damage DNA. Tea bags that have an uneven surface tend to release more microplastic particles. Researchers conducted tests on three different tea bag brands to assess the presence of microplastics, small plastic fragments that do not decompose.

The study revealed that tea brewed using polypropylene tea bags, a widely used material, can release billions of particles per milliliter of tea. In comparison, tea bags consisting of cellulose paper and mesh nylon also released millions of plastic particles per milliliter.

In their experiment, the researchers replicated normal tea-brewing practices by steeping and stirring tea bags in water. They observed that all three types of tea bag materials shed microparticles during this simulated tea-making process. Polypropylene bags released the highest number of microparticles, while nylon bags released the fewest.

Upon isolating the plastic particles from the tea, they introduced them to bodily intestinal cells. The plastic particles were absorbed by the cells, indicating that microplastics might stay in the body following tea consumption. Once ingested, microplastics may accumulate in the tissues and organs of the gastrointestinal tract. From there, they could enter the bloodstream and circulate throughout the body, potentially reaching various other tissues and organs.

While research has associated chemicals used in plastic manufacturing with severe issues like endocrine disruption and cancer, the full health effects of consuming microplastics remain unclear to scientists.

Tea enthusiasts are advised to opt for products made from natural materials or consider using loose-leaf teas. Alternatives to traditional tea bags include employing a metal tea ball filled with loose leaves or using a French press.

To view the original scientific study click below:
Teabag-derived micro/nanoplastics (true-to-life MNPLs) as a surrogate for real-life exposure scenarios

New Study Raises Alarms Over Common Sleeping Pills

Achieving quality sleep is essential for maintaining our biological rhythm and contributes to improved brain function, a strong immune system, and heart health. Sleep disturbances such as insomnia and sleep apnea can greatly affect one’s health and overall well-being. Often, inadequate sleep is an early indicator of neurodegenerative diseases and can signal the potential onset of dementia. Some individuals turn to sleep aids to help them fall and remain asleep.

Recent research indicates that a widely used sleep aid, often sold under the brand name Ambien, might interfere with the brain’s natural “cleansing” process during sleep. This disruption could increase the likelihood of developing Alzheimer’s and other neurological conditions.

The mechanisms that promote brain clearance during sleep remain unclear. However, scientists have gained additional understanding of the glymphatic system, which facilitates the removal of toxic substances from the brain during sleep.

The study has identified that the molecule norepinephrine, also known as noradrenaline, is crucial in the brain-cleaning process observed in mice studied. Serving both as a hormone and a neurotransmitter, norepinephrine facilitates the transmission of nerve signals to nerve, muscle, and gland cells. Additionally, the molecule contributes to the regulation of memory, mood, and the sleep-wake cycle.

The research examined whether sleep aids mimic the natural oscillations essential for glymphatic function, with a particular focus on Ambien, commonly used to manage insomnia. Although Ambien was successful in inducing sleep in mice, it also inhibited norepinephrine oscillations. This disruption to the glymphatic system hindered the brain’s ability to clear waste, raising concerns about the long-term effects of using this medication.

As the use of sleep medications increases, it’s crucial to understand whether these drugs provide healthy sleep. It’s important for individuals to recognize if they’re missing out on the full advantages of sleep, enabling them to make more educated decisions.

To view the original scientific study click below:
Norepinephrine-mediated slow vasomotion drives glymphatic clearance during sleep

Sleep Apnea’s Impact on Cognitive Decline

Obstructive sleep apnea affects approximately 936 million adults globally, and is increasingly recognized not only for its numerous health risks but also for its detrimental effects on cognitive ability. New research suggests that sleep apnea can impair cognitive functions such as memory, reasoning, reaction times, and emotional regulation and could also alter the brain’s structure.

Studies have discovered that individuals with sleep apnea often have an enlarged hippocampus, the brain region involved in memory and learning. Additionally, those with reduced oxygen levels during sleep show changes in the brain’s white matter, typically associated with aging-related brain conditions. Previous research also indicates that sleep apnea may elevate the risk of various conditions, including neurological disorders like Alzheimer’s disease.

In this study, approximately 2,600 Latino individuals with an average age of 68 were recruited. Latinos have a high prevalence of sleep apnea and are substantially affected by Alzheimer’s disease for reasons that are not entirely clear. Therefore, assessing brain health markers in this group helps researchers identify early indicators of Alzheimer’s disease risk and brain health.

Participants completed a night of unsupervised home testing using a sleep apnea device, which recorded the number of times their breathing paused. The test also monitored episodes of shallow breathing and measured oxygen levels in their blood.

Ten years later, researchers conducted follow-ups with the study participants, all of whom underwent brain scans to assess their brain volume and detect any damage to their white matter. The analysis revealed that participants experiencing the most sleep issues exhibited increased brain volume in the hippocampus compared to those without sleep problems. An increased hippocampal size was interpreted as swelling due to inflammation or overall damage. Further analysis showed that lower oxygen levels during sleep correlated with both higher hippocampal volume and greater white matter damage in the brain.

The erratic and low-quality sleep associated with sleep disorders contributes to both immediate and long-term detrimental changes in the brain. Sleep acts as a protective element or a risk factor for cognitive health. Therefore, diagnosing and treating sleep apnea should be integral to strategies aimed at preserving optimal brain health.

To view the original scientific study click below:
Sleep Disordered Breathing and Subsequent Neuroimaging Markers of Brain Health in Hispanic/Latino Adults

The Role of Diet in Managing Chronic Pain

Did you know that what we eat significantly influences how our bodies manage inflammation and pain? Recent research indicates that the quality of our diet has a direct effect on pain intensity and physical functionality. It’s crucial to recognize the connection between chronic pain and diet. A balanced diet should be a key component of any chronic pain management strategy.

Studies have shown that a diet high in whole, nutrient-packed foods may be associated with lower pain levels, especially in women. The results suggest that the amount of body fat in participants doesn’t markedly affect this correlation, pointing to a direct and independent role of a healthy diet in controlling chronic pain.

In a study of 654 Australian adults aged between 18 and 89, of whom 57% were female, researchers sought to investigate whether indicators of body fat like BMI, waist size, or percentage of body fat could influence the relationship between the quality of diet and factors such as pain intensity or physical function. Diet information was gathered using a 12-month food frequency questionnaire, and diet quality was evaluated based on the Australian Dietary Guideline Index, which rates how well an individual’s eating habits conform to national dietary recommendations.

Pain intensity was gauged using a survey scale, and physical function was measured by testing hand grip strength. After processing the data and considering factors such as age and daily calorie intake, the study found that body fat did not play a role in linking diet quality to pain outcomes.

The connection between diet and pain is rooted in inflammation, a key factor in many chronic pain disorders. Foods that are processed, along with those high in sugar, refined carbohydrates, and saturated fats, can aggravate inflammation. On the other hand, a diet that includes plenty of vegetables, fruits, whole grains, and sources of healthy fats like olive oil can help to mitigate inflammation.

Although additional research is needed, the findings provide promising evidence that improving diet quality could significantly reduce pain and enhance physical function, particularly in women, regardless of their body fat percentage.

To view the original scientific study click below:
Better diet quality is associated with reduced body pain in adults regardless of adiposity: Findings from the Whyalla Intergenerational Study of Health

Cellular Memory Influences Health Outcomes

Memory plays a pivotal role in shaping our health and identity. It forms the foundation of our individuality, our interactions, and our ability to make safe and healthy decisions. New research is beginning to reveal that human memory might be far more intricate than previously understood.

Research has discovered that cells in kidney and nerve tissues can store memories similar to brain cells. These findings may enhance our understanding of memory-related disorders and improve treatment strategies. The researchers are investigating whether various body parts can create and retain their own forms of memory, and examining how these memories could influence and be affected by our health.

Previous studies focused on sea slugs due to their capacity to form basic memories, simplifying the understanding of memory formation. The current research has identified an even more fundamental type of memory, common not only among various animals but across all cell types.

In laboratory experiments, the research team studied memory formation in two types of human non-brain cells: nerve tissue cells and kidney tissue cells. They exposed these cells to chemical signals in a pattern that emulates how brain cells learn from neurotransmitters, the brain’s chemical messengers.

The study revealed that these non-brain cells responded to chemical stimuli by activating a gene connected to memory storage. This indicates that, similar to brain cells, various cells in the human body may also have the ability to store memories. Every cell records its own experiences. The memories held in non-brain cells elsewhere in the body are directly linked to the specific functions those cells perform in maintaining human health.

The recent study provides initial evidence, yet other recent investigations more definitively illustrate how memories stored in body parts other than the brain might influence health outcomes. For example, research has shown that cells in adipose (fat) tissue retain a memory of obesity even following weight loss, which may contribute to the rapid regain of lost weight, known as the yo-yo effect.

The hope is that future research will provide answers and solutions.

To view the original scientific study click below:
The massed-spaced learning effect in non-neural human cells

How Regular Exercise Can Combat Cancer

Cancer is the leading cause of death worldwide. A new study from South Africa examined the effects of physical activity prior to cancer diagnosis on both the advancement of cancer and mortality rates. Physical inactivity is becoming increasingly prevalent worldwide, with alarmingly high levels now being reported. One third of adults globally do not engage in sufficient physical activity.

Researchers in the recent study observed that physical activity can prevent cancer and lower death rates, supported by current evidence. Their goal was to investigate the impact of physical activity on the advancement of cancer.

All participants were enrolled in a program named Vitality, designed to boost physical activity. The program enables tracking of physical activity via wearable devices and monitoring gym attendance. The participants all had stage 1 cancer and had been in this program for at least one year before their cancer diagnosis. The test focused primarily on breast, skin and prostate cancer.

The participants were put into one of three groups according to their physical level activity, which was accessed a year before the cancer diagnosis. These groups of physical activity levels were none, low, or moderate to high, with the activity level at moderate intensity. Over half of the participants were in the no physical activity group.

People engaging in moderate to high levels of physical activity had a 27% lower risk of cancer progression and a 47% reduced risk of death from any cause, compared to those who were inactive. Similarly, individuals with low physical activity levels saw a 16% decrease in the likelihood of cancer progression and a 33% decrease in the risk of death from any cause, when compared to the inactive group.

The study continued to show the positive effects of physical activity on survival and cancer control. For example, two years after being diagnosed, those who had maintained moderate to high levels of physical activity the year before diagnosis had an 80% likelihood of survival without their cancer worsening.

The findings emphasize the benefits of exercise over a sedentary lifestyle in reducing cancer progression and mortality. The data also suggest that even minimal physical activity such as 1 hour a week can be advantageous.

To view the original scientific study click below:
Association between recorded physical activity and cancer progression or mortality in individuals diagnosed with cancer in South Africa

Your Brain Cleanses Itself While You Sleep

Your brain, the most energy-intensive organ in your body, possesses a specialized cleansing mechanism that functions optimally during sleep. This process is crucial for preserving cognitive function, safeguarding memory, and lowering the risk of neurodegenerative disorders such as Alzheimer’s and Parkinson’s disease. Similar to the lymphatic system, it effectively flushes out large waste products. Named the glymphatic system, this process predominantly takes place during the deep stages of sleep.

This system utilizes cerebrospinal fluid to purge toxins from the depths of the brain during sleep. In deep sleep, the brain’s blood vessels contract, enlarging the spaces for cerebrospinal fluid to circulate more freely, thereby flushing out waste and effectively clearing it from the brain. The brain’s waste-removal processes are minimally active during wakefulness.

Sleep consists of two primary states: rapid eye movement (REM) sleep and non-rapid eye movement (NREM) sleep. NREM sleep accounts for 75% of the total sleep duration and is segmented into three stages, each representing increasingly deeper sleep. The deepest, third stage, is characterized by the slowest brainwave activity. In this stage of sleep, your brainwaves decelerate, your body undergoes physical restoration, and the glymphatic system operates at its peak, enabling more efficient waste clearance.

However, the efficiency of the glymphatic system declines in later sleep cycles, highlighting the importance of achieving sufficient deep sleep early in the night. Deep sleep predominates in the initial sleep cycles during the first half of the night and progressively diminishes or may even be absent in subsequent cycles. Skipping this crucial phase can result in increased waste buildup in the brain.

The buildup of waste in the brain can manifest in several symptoms, including difficulty in maintaining mental clarity. The most frequent symptom is a decrease in cognitive abilities, which may involve memory impairment, challenges in focusing, and struggles with handling complex tasks.

To maximize brain waste removal through the glymphatic system, it’s crucial to synchronize sleep with the body’s natural circadian rhythm, usually between 10 and 11 p.m. Notably, the system functions more efficiently when you sleep on your side compared to sleeping on your back or stomach, which can hinder cerebral blood flow and boost sympathetic nervous activity. This increase in activity releases stress hormones that can inhibit glymphatic function. Sleeping on your side may reduce sympathetic activity, potentially enhancing glymphatic flow.

By focusing on deep sleep and implementing straightforward habits such as syncing your bedtime with your circadian rhythm, sleeping on your side and managing stress, you can enhance your brain’s cleansing system and prevent toxic buildup.

To view the original scientific study click below:
Circadian control of brain glymphatic and lymphatic fluid flow

Reduce Iron Accumulation in the Brain with Diet

As we grow older, preserving brain health becomes a more pressing issue. New research indicates that including certain nutrients in one’s daily diet can help decrease iron accumulation in the brain. This can be linked to diminished cognitive ability during the typical aging process.

The recent research underscores the potential of dietary measures to shield the brain against changes linked to aging, presenting a viable approach to fend off dementia. This illustrates how promoting healthier lifestyle choices can mitigate certain risk factors that impact the brain.

The research concentrated on non-heme iron, essential for maintaining brain health. This form of dietary iron, present in both plant foods and certain animal products, does not attach to storage proteins. Over time and in surplus, it may lead to oxidative stress, which could harm neuronal health and cognitive function.

Earlier studies showed that increased consumption of vitamins, iron-chelating nutrients, antioxidants, and polyunsaturated fatty acids was associated with reduced iron levels in the brain and improved memory. Motivated by these findings, the new research aimed to investigate if consistent dietary intake of these nutrients could help prevent the buildup of iron in the brain over time.

The research tracked 73 healthy seniors aged 61 to 86, monitoring brain iron levels over a three-year period. Each participant had MRI scans at both the beginning and end of the study, along with an evaluation of their eating patterns via a dietary questionnaire. Cognitive abilities were measured through standardized neuropsychological tests, specifically targeting memory recall and decision-making abilities.

Throughout the three-year period, there was a significant rise in brain iron levels, especially in the hippocampus, which is crucial for memory, and the frontal lobe. These areas are vital for decision-making and problem-solving. These increases correlated with both structural and functional changes. However, it was noted that dietary habits seemed to offer a protective effect. Participants who consumed more antioxidants, vitamins, iron-chelating nutrients, and polyunsaturated fatty acids at the start of the study showed less accumulation of brain iron over time.

The findings bolster the argument for embracing diets like the Mediterranean or DASH, known for their high content of the nutrients pinpointed in the study. These eating patterns, celebrated for their cardiovascular advantages, may also positively influence brain health. Promoting dietary adjustments that enhance brain function could be key in lessening the impact of dementia and other cognitive declines associated with aging.

To view the original scientific study click below:
Exploring the links among brain iron accumulation, cognitive performance, and dietary intake in older adults: A longitudinal MRI study

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