7 Fruits Every Senior Should Eat Today (And Why)
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What will you prioritize in the new year?
Fruits to enjoy regularly
The 7 fruits recommended for seniors in this video are:
Apples
- Rich in soluble fiber (pectin) for lowering LDL cholesterol.
- Contains phytochemicals such as quercetin and other polyphenols that reduce inflammation and support heart health.
- High in vitamin C for immunity, skin elasticity, and joint health.
Bananas
- Natural energy boost from carbohydrates.
- High in potassium for regulating blood pressure, fluid balance, and preventing muscle cramps.
- Supports cardiovascular health and muscle function.
Avocados
- Rich in monounsaturated fats to improve cholesterol levels.
- High in potassium for blood pressure regulation.
- Contains vitamins E and K for brain health and bone density.
Grapes
- Hydrating and rich in antioxidants like resveratrol, which supports circulation and reduces inflammation.
- Contain vitamins C and K for immunity and bone health.
Plums
- Natural laxative with high fiber and sorbitol for digestive health.
- Rich in potassium and vitamin K for bone density and reducing osteoporosis risk.
- Contain polyphenols for reducing inflammation and supporting cognitive health.
Pomegranates
- Anti-inflammatory and antioxidant-rich (especially punicalagins and anthocyanins).
- Supports heart health, improves cholesterol levels, and promotes brain health.
- May help inhibit cancer cell growth in specific types.
Kiwi
- High in vitamin C to boost immunity.
- Rich in fiber and enzymes for digestive health.
- Low glycemic index, suitable for blood sugar management.
10almonds note: a lot of those statements can go for a lot of fruits, but those are definitely high on the list for the qualities mentioned!
For more on all the above, enjoy:
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Want to learn more?
You might also like to read:
Top 8 Fruits That Prevent & Kill Cancer ← there are two fruits that appear on both lists!
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Can You Reverse Gray Hair? A Dermatologist Explains
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Betteridge’s Law of Headlines states “any headline that ends in a question mark can be answered by the word no“—it’s not really a universal truth, but it’s true surprisingly often, and, as board certified dermatologist “The Beauty MD” Dr. Sam Ellis explains, it’s true in this case.
But, all is not lost.
Physiological Factors
Hair color is initially determined by genes and gene expression, instructing the body to color it with melanin (brown and black) and/or pheomelanin (blonde and red). If and when the body produces less of those pigments, our hair will go gray.
Factors that affect if/when our hair will go gray include:
- Genetics: primary determinant, essentially a programmed change
- Age: related to the above, but critically, the probability of going gray in any given year increases with age
- Ethnicity: the level of melanin in our skin is an indicator of how long we are likely to maintain melanin in our hair. Black people with the darkest skintones will thus generally go gray last, whereas white people with the lightest skintones will generally go gray first, and so on for a spectrum between the two.
- Medical conditions: immune conditions such as vitiligo, thyroid disease, and pernicious anemia promote an earlier loss of pigmentation
- Stress: oxidative stress, mainly, so factors like smoking will cause earlier graying. But yes, also chronic emotional stress does lead to oxidative stress too. Interestingly, this seems to be more about norepinephrine than cortisol, though.
- Nutrient deficiencies: the body can make a lot of things, but it needs the raw ingredients. Not having the right amounts of important vitamins and minerals will result in a loss of pigmentation (amongst other more serious problems). Vitamins B6, B9, and B12 are talked about in the video, as are iron and zinc. Copper is also needed for some hair colors. Selenium is needed for good hair health in general (but not too much, as an excess of selenium paradoxically causes hair loss), and many related things will stop working properly without adequate magnesium. Hair health will also benefit a lot from plenty of vitamin B7.
So, managing the above factors (where possible; obviously some of the above aren’t things we can influence) will result in maintaining one’s hair pigment for longer. As for texture, by the way, the reason gray hair tends to have a rougher texture is not for the lack of pigment itself, but is due to decreased sebum production. Judicious use of exogenous hair oils (e.g. argan oil, coconut oil, or whatever your preference may be) is a fine way to keep your grays conditioned.
However, once your hair has gone gray, there is no definitive treatment with good evidence for reversing that, at present. Dye it if you want to, or don’t. Many people (including this writer, who has just a couple of streaks of gray herself) find gray hair gives a distinguished look, and such harmless signs of age are a privilege not everyone gets to reach, and thus may be reasonably considered a cause for celebration
For more on all of the above, enjoy:
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Bridging The Generation Gap Over The Holidays
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Often seen as a time for family connection, this same holiday period is often experienced as a time of family tension. But it doesn’t have to be that way!
Hopefully this will be of benefit to readers of all ages, but we’re going to write with the largest age-group of our readership, which is people who are most likely to have Gen-Z grandkids.
why are we writing about this?
Not only are health and happiness closely linked, and not only is mental health also just health, but… In terms of the healthy longevity secrets of the “Blue Zones”, strong intergenerational connections are usually a feature.
First, the obvious:
Any holiday tensions, of course, don’t usually start with grandkids, and are more likely amongst the adults, but some points of friction can be the same:
- Differences of opinion on political/social/economic issues
- Difference of opinion on parenting/dating choices
- Differences of opinion on life priorities
And yes, by the way, that includes even young teens (and perhaps younger) having opinions on these things—we are living in an information age, and this does mean a lot of information is a lot more accessible than it used to be, including for kids. Problems (at all ages) may occur when someone is only really exposed to views from within a certain “bias bubble”, but for better or worse, most people will have an opinion on most well-known things.
As a general rule of thumb, all of these differences of opinion can be shelved if (and only if) those involved seek to avoid conflict. And while age is no guarantee of maturity, often it’ll be the older person(s) in the strongest position to redirect things. So, have a stack of “safe” topics up your sleeve.
Bonus: you can also have non-conversational distractions up your sleeve! These may be kitchen-related, for example (time to produce something distracting, or if the nascent conflict was only between you and one other person, time to go check on something, thus removing yourself from the situation).
Next, about “family time” and technology
It can be tempting to try to have a “phones away” rule, but this will tend to only exacerbate a younger person’s withdrawal.
Better: ask (with a tone of cheerful curiosity, not accusation) about what captures their attention so. Ask about their favorite YouTubers or TikTokers or whatever it is that it is for them. Learn about that Subreddit.
Or maybe (more likely for Millennials) they were following what is going on in the world via social media, which takes on an intermediary role for the delivery of world news. Hopefully this won’t run into the differences of opinion that we mentioned up top, but it could also be a perfectly good avenue of conversation, and maybe there’s more common ground than you might expect.
Meanwhile, if you’re the older generation present, chances are your own social media use is more about the human element. That’s great, but watch out:
A common faux pas is taking pictures without asking, let alone posting them online without asking. For many people this may seem an odd thing to object to, but generationally speaking, the younger someone is (down to the upper single digits, anyway) the more likely they might feel strongly about this. So, ask first.
The reason, by the way, is that in this age of digital hypervisibility, what we choose to share online can be a deeply personal thing. And, say what you will about the pros or cons of someone carefully curating an image of how they wish to be seen, shortcutting through that for them with a candid photo posted on Facebook will not endear you to them, even if you can’t see anything wrong with the photo in question, for example.
See also: Make Social Media Work For Your Mental Health
Show an interest, but don’t interrogate
This one doesn’t take too much explanation. If people want to share about their lives, they’ll need only the smallest nudge to do so. If someone passes up an opportunity to talk about something you showed an interest in, chances are they have their own reasons for not wanting to talk about it. This might be hurtful if you feel like they’re keeping you out of their life, but the best way to get them to talk to you is just to be a good listener—not an interrogator that they have to dodge.
For some powerful tools on this, see: Listening, Better
Lastly, if things aren’t so good…
43% of people are currently experiencing some sort of familial estrangement, so if that’s you, you’re not on your own.
Sometimes, it really is too late to fix things, but sometimes it isn’t; we put together a guide that might help:
Family Estrangement & How To Fix It
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6 Worst Foods That Cause Dementia
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How many do you consume?
The hit list
Dr. Li bids us avoid:
High carb, low fiber foods: consuming a diet high in carbohydrates, particularly refined carbs like cakes, white bread, pizza, and sugary syrups, can significantly harm brain health. Over time, imbalanced (i.e. not balanced with fiber) carbohydrate consumption leads to the growth of visceral fat (not the same as subcutaneous fat, which is the squishy bits just under your skin; visceral fat is further underneath, around your viscera), , which triggers systemic inflammation and oxidative stress. These processes disrupt communication between brain cells, impair memory, and increase the risk of diseases like Alzheimer’s and Parkinson’s. High carb diets can also contribute to metabolic syndrome—a cluster of conditions, including diabetes, obesity and high blood pressure—that damage blood vessels, leading to strokes and vascular dementia.
Trans fats: these are region-bound, as they’re banned in some places and not others—check your local regulations. Found in processed foods such as fried items, baked goods, packaged snacks, and margarine, trans fats are created through hydrogenation, which makes fats more stable at room temperature. These artificial fats raise bad cholesterol, lower good cholesterol, and promote atherosclerosis. This damages the brain by reducing oxygen supply, triggering chronic inflammation, and increasing the risk of Alzheimer’s and dementia.
Sodas: regular consumption of sodas, whether sugary or artificially sweetened, is harmful to brain health. A single can of soda contains around 9 teaspoons of sugar, which overwhelms metabolism, contributes to insulin resistance, and leads to inflammation. These effects damage blood vessels and brain tissue, disrupt neuron function, and increase the risk of type 2 diabetes and dementia. Furthermore, insulin resistance caused by excessive sugar intake can impair neuronal survival, activate immune responses, and exacerbate cognitive decline. As for the artificial sweeteners, the mechanism of harm depends on the sweetener (and some can also mess up insulin response, for reasons that are not entirely clear yet, but they measurably do), but even picking the healthiest artificial sweetener, training your palate to enjoy hyper-sweetened things will tend to lead to more sugar-laden food choices in other parts of one’s diet.
Processed foods: arguably a broad category that encompasses some of the above, but it’s important to consider it separately for catch-all purposes: these convenience foods, laden with artificial preservatives, colors, and sweeteners, harm brain health through chronic inflammation and usually a lack of essential nutrients. Processed foods are also a significant source of microplastics, which have been found to accumulate in the arteries, contributing to plaque build-up, atherosclerosis, and reduced blood flow to the brain. This combination of inflammation and oxidative stress from microplastics damages brain cells, paving the way for cognitive decline and dementia.
Seafood with high mercury levels: large fish such as tuna, swordfish, sharks, and tilefish accumulate high amounts of mercury, a potent neurotoxin. Fish that are larger, older, and/or higher up the food chain will have the most mercury (and other cumulative contaminants, for that matter, but we’re considering mercury here). Mercury disrupts essential brain chemicals like dopamine and serotonin, triggering oxidative stress and damaging brain cells. Chronic exposure to mercury leads to inflammation and neuroinflammation, both of which increase the risk of Alzheimer’s and dementia.
Alcohol: contrary to popular belief, any amount of alcohol is detrimental to brain health. While red wine is often promoted for its health benefits, the purported positive effects come from polyphenols, not the alcohol itself, and (for example) resveratrol from red wine cannot be delivered in meaningful doses without drinking an impossibly large quantity. Alcohol is a neurotoxin that can damage or kill brain cells, impair neuronal communication, and lead to cognitive decline. Excessive drinking results in hangover symptoms like headaches and brain fog, which are indicators of its harmful impact on the brain. Chronic alcohol consumption exacerbates neuron death, increases inflammation, and raises the risk of dementia.
As for what to eat instead?
Dr. Li recommends including foods such as:
- foods rich in omega-3s that aren’t mercury-laden fish, e.g. flaxseeds, chia seeds, walnuts, and hemp seeds, as they reduce inflammation, protect blood vessel linings, and prevent vascular dementia.
- berries, and in particular he recommends organic strawberries, which are rich in ellagic acid and anthocyanins, which improve memory, reduce depressive symptoms, and enhance cognitive function.
For more on all of these, enjoy:
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You might also like to read:
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The Mind-Gut Connection – by Dr. Emeran Mayer
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We’ve reviewed books about the mind-gut connection before, so what makes this one stand out?
Firstly, it’s a lot more comprehensive than the usual “please, we’re begging you, eat some fiber”.
And yes, of course that’s part of it. Prebiotics, probiotics, reduce fried and processed foods, reduce sugar/alcohol, reduce meat, and again, eat some greenery.
But where this book really comes into its own is looking more thoroughly at the gut microbiota and their function. Dr. Mayer goes well beyond “there are good and bad bacteria” and looks at the relationship each of them have with the body’s many hormones, and especially neurotransmitters like serotonin and dopamine.
He also looks at the two-way connection between brain and gut. Yes, our gut gives us “gut feelings”, but 10% of communication between the brain and gut is in the other direction; he explores what that means for us, too.
Finally, he does give a lot of practical advice, not just dietary but also behavioral, to make the most of our mind-gut connection and make it work for our health, rather than against it.
Bottom line: this is the best book on the brain-gut connection that this reviewer has read so far, and certainly the most useful if you already know about gut-healthy nutrition, and are looking to take your understanding to the next level.
Click here to check out The Mind-Gut Connection, and start making yours work for your benefit!
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The first pig kidney has been transplanted into a living person. But we’re still a long way from solving organ shortages
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In a world first, we heard last week that US surgeons had transplanted a kidney from a gene-edited pig into a living human. News reports said the procedure was a breakthrough in xenotransplantation – when an organ, cells or tissues are transplanted from one species to another. https://www.youtube.com/embed/cisOFfBPZk0?wmode=transparent&start=0 The world’s first transplant of a gene-edited pig kidney into a live human was announced last week.
Champions of xenotransplantation regard it as the solution to organ shortages across the world. In December 2023, 1,445 people in Australia were on the waiting list for donor kidneys. In the United States, more than 89,000 are waiting for kidneys.
One biotech CEO says gene-edited pigs promise “an unlimited supply of transplantable organs”.
Not, everyone, though, is convinced transplanting animal organs into humans is really the answer to organ shortages, or even if it’s right to use organs from other animals this way.
There are two critical barriers to the procedure’s success: organ rejection and the transmission of animal viruses to recipients.
But in the past decade, a new platform and technique known as CRISPR/Cas9 – often shortened to CRISPR – has promised to mitigate these issues.
What is CRISPR?
CRISPR gene editing takes advantage of a system already found in nature. CRISPR’s “genetic scissors” evolved in bacteria and other microbes to help them fend off viruses. Their cellular machinery allows them to integrate and ultimately destroy viral DNA by cutting it.
In 2012, two teams of scientists discovered how to harness this bacterial immune system. This is made up of repeating arrays of DNA and associated proteins, known as “Cas” (CRISPR-associated) proteins.
When they used a particular Cas protein (Cas9) with a “guide RNA” made up of a singular molecule, they found they could program the CRISPR/Cas9 complex to break and repair DNA at precise locations as they desired. The system could even “knock in” new genes at the repair site.
In 2020, the two scientists leading these teams were awarded a Nobel prize for their work.
In the case of the latest xenotransplantation, CRISPR technology was used to edit 69 genes in the donor pig to inactivate viral genes, “humanise” the pig with human genes, and knock out harmful pig genes. https://www.youtube.com/embed/UKbrwPL3wXE?wmode=transparent&start=0 How does CRISPR work?
A busy time for gene-edited xenotransplantation
While CRISPR editing has brought new hope to the possibility of xenotransplantation, even recent trials show great caution is still warranted.
In 2022 and 2023, two patients with terminal heart diseases, who were ineligible for traditional heart transplants, were granted regulatory permission to receive a gene-edited pig heart. These pig hearts had ten genome edits to make them more suitable for transplanting into humans. However, both patients died within several weeks of the procedures.
Earlier this month, we heard a team of surgeons in China transplanted a gene-edited pig liver into a clinically dead man (with family consent). The liver functioned well up until the ten-day limit of the trial.
How is this latest example different?
The gene-edited pig kidney was transplanted into a relatively young, living, legally competent and consenting adult.
The total number of gene edits edits made to the donor pig is very high. The researchers report making 69 edits to inactivate viral genes, “humanise” the pig with human genes, and to knockout harmful pig genes.
Clearly, the race to transform these organs into viable products for transplantation is ramping up.
From biotech dream to clinical reality
Only a few months ago, CRISPR gene editing made its debut in mainstream medicine.
In November, drug regulators in the United Kingdom and US approved the world’s first CRISPR-based genome-editing therapy for human use – a treatment for life-threatening forms of sickle-cell disease.
The treatment, known as Casgevy, uses CRISPR/Cas-9 to edit the patient’s own blood (bone-marrow) stem cells. By disrupting the unhealthy gene that gives red blood cells their “sickle” shape, the aim is to produce red blood cells with a healthy spherical shape.
Although the treatment uses the patient’s own cells, the same underlying principle applies to recent clinical xenotransplants: unsuitable cellular materials may be edited to make them therapeutically beneficial in the patient.
CRISPR technology is aiming to restore diseased red blood cells to their healthy round shape. Sebastian Kaulitzki/Shutterstock We’ll be talking more about gene-editing
Medicine and gene technology regulators are increasingly asked to approve new experimental trials using gene editing and CRISPR.
However, neither xenotransplantation nor the therapeutic applications of this technology lead to changes to the genome that can be inherited.
For this to occur, CRISPR edits would need to be applied to the cells at the earliest stages of their life, such as to early-stage embryonic cells in vitro (in the lab).
In Australia, intentionally creating heritable alterations to the human genome is a criminal offence carrying 15 years’ imprisonment.
No jurisdiction in the world has laws that expressly permits heritable human genome editing. However, some countries lack specific regulations about the procedure.
Is this the future?
Even without creating inheritable gene changes, however, xenotransplantation using CRISPR is in its infancy.
For all the promise of the headlines, there is not yet one example of a stable xenotransplantation in a living human lasting beyond seven months.
While authorisation for this recent US transplant has been granted under the so-called “compassionate use” exemption, conventional clinical trials of pig-human xenotransplantation have yet to commence.
But the prospect of such trials would likely require significant improvements in current outcomes to gain regulatory approval in the US or elsewhere.
By the same token, regulatory approval of any “off-the-shelf” xenotransplantation organs, including gene-edited kidneys, would seem some way off.
Christopher Rudge, Law lecturer, University of Sydney
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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Feminist narratives are being hijacked to market medical tests not backed by evidence
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Corporations have used feminist language to promote their products for decades. In the 1980s, companies co-opted messaging about female autonomy to encourage women’s consumption of unhealthy commodities, such as tobacco and alcohol.
Today, feminist narratives around empowerment and women’s rights are being co-opted to market interventions that are not backed by evidence across many areas of women’s health. This includes by commercial companies, industry, mass media and well-intentioned advocacy groups.
Some of these health technologies, tests and treatments are useful in certain situations and can be very beneficial to some women.
However, promoting them to a large group of asymptomatic healthy women that are unlikely to benefit, or without being transparent about the limitations, runs the risk of causing more harm than good. This includes inappropriate medicalisation, overdiagnosis and overtreatment.
In our analysis published today in the BMJ, we examine this phenomenon in two current examples: the anti-mullerian hormone (AMH) test and breast density notification.
The AMH test
The AMH test is a blood test associated with the number of eggs in a woman’s ovaries and is sometimes referred to as the “egg timer” test.
Although often used in fertility treatment, the AMH test cannot reliably predict the likelihood of pregnancy, timing to pregnancy or specific age of menopause. The American College of Obstetricians and Gynaecologists therefore strongly discourages testing for women not seeking fertility treatment.
The AMH test can’t predict your chance of getting pregnant.
Anastasia Vityukova/UnsplashDespite this, several fertility clinics and online companies market the AMH test to women not even trying to get pregnant. Some use feminist rhetoric promising empowerment, selling the test as a way to gain personalised insights into your fertility. For example, “you deserve to know your reproductive potential”, “be proactive about your fertility” and “knowing your numbers will empower you to make the best decisions when family planning”.
The use of feminist marketing makes these companies appear socially progressive and champions of female health. But they are selling a test that has no proven benefit outside of IVF and cannot inform women about their current or future fertility.
Our recent study found around 30% of women having an AMH test in Australia may be having it for these reasons.
Misleading women to believe that the test can reliably predict fertility can create a false sense of security about delaying pregnancy. It can also create unnecessary anxiety, pressure to freeze eggs, conceive earlier than desired, or start fertility treatment when it may not be needed.
While some companies mention the test’s limitations if you read on, they are glossed over and contradicted by the calls to be proactive and messages of empowerment.
Breast density notification
Breast density is one of several independent risk factors for breast cancer. It’s also harder to see cancer on a mammogram image of breasts with high amounts of dense tissue than breasts with a greater proportion of fatty tissue.
While estimates vary, approximately 25–50% of women in the breast screening population have dense breasts.
Dense breasts can make it harder to detect cancer.
Tyler Olsen/ShutterstockStemming from valid concerns about the increased risk of cancer, advocacy efforts have used feminist language around women’s right to know such as “women need to know the truth” and “women can handle the truth” to argue for widespread breast density notification.
However, this simplistic messaging overlooks that this is a complex issue and that more data is still needed on whether the benefits of notifying and providing additional screening or tests to women with dense breasts outweigh the harms.
Additional tests (ultrasound or MRI) are now being recommended for women with dense breasts as they have the ability to detect more cancer. Yet, there is no or little mention of the lack of robust evidence showing that it prevents breast cancer deaths. These extra tests also have out-of-pocket costs and high rates of false-positive results.
Large international advocacy groups are also sponsored by companies that will financially benefit from women being notified.
While stronger patient autonomy is vital, campaigning for breast density notification without stating the limitations or unclear evidence of benefit may go against the empowerment being sought.
Ensuring feminism isn’t hijacked
Increased awareness and advocacy in women’s health are key to overcoming sex inequalities in health care.
But we need to ensure the goals of feminist health advocacy aren’t undermined through commercially driven use of feminist language pushing care that isn’t based on evidence. This includes more transparency about the risks and uncertainties of health technologies, tests and treatments and greater scrutiny of conflicts of interests.
Health professionals and governments must also ensure that easily understood, balanced information based on high quality scientific evidence is available. This will enable women to make more informed decisions about their health.
Brooke Nickel, NHMRC Emerging Leader Research Fellow, University of Sydney and Tessa Copp, NHMRC Emerging Leader Research Fellow, University of Sydney
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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