The Easiest Way To Slow Brain Aging By Up To 20%

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…and other items from this week’s health science news:

Help others, to help your brain

We’ll get straight to it: spending about 2–4 hours a week helping people outside your household is associated with a roughly 15%–20% slower rate of age-related cognitive decline over time.

Notably, both formal volunteering and informal helping show comparable cognitive benefits, so it doesn’t have to be anything fancy, it just has to be helping people.

What seems most important is not the amount of time itself so much as the consistency—moderate, sustained engagement delivers the strongest and most consistent benefits, while heavier time commitments are not required. This shows itself to be particularly true as time goes on, since benefits accumulate year after year when helping becomes a stable routine, whereas withdrawing from helping is linked to worse cognitive function.

You may be wondering about the science behind this, and it was quite a big study: the analysis followed 31,303 people aged 51 and older for up to two decades, and yes, the results still held after accounting for wealth, education, and physical and mental health, suggesting the association is not explained by these factors alone.

As for how this happens, the researchers hypothesize that helping supports brain health by reducing stress-related inflammation and strengthening social connections that provide cognitive and emotional support.

So, how about you? If your first thought wasn’t “Oh, like my [thing that you regularly do and have consistently done over time]”, then now’s a great time to get started!

Read in full: Helping others for a few hours a week may slow brain aging

Related: 9 Little Habits To Have A Better Day

Whooping cough on the rise again in the US

The news is not good on this one. Whooping cough cases rose sixfold in 2024, and remain high in 2025, with more than 26,600 US cases reported by December 2025, over 4x the total for all of 2023.

Some parts of the US are doing worse than others, with some states are seeing levels not recorded for decades, including Oregon exceeding its 1950 annual record and Kentucky reporting three infant deaths in 2025 after none since 2018.

Unfortunately, public awareness is not strong: 30% of US adults do not know that pertussis is the same as whooping cough, and 35% do not know that a preventive vaccine exists. On which note, the CDC recommends the DTaP vaccine for young children in a 5-dose series, and Tdap for preteens, adults, and pregnant women during weeks 27–36 of pregnancy.

Nor do most know what the symptoms are: while 77% recognize coughing fits as a symptom, fewer identify low-grade fever, vomiting after coughing, or a runny nose.

So, to set yourself ahead of the crowd…

Read in full: Whooping cough cases rise sharply across the United States

Related: Vaccine Mythbusting

Mitochondria and mental health

Researchers (Dr. Lydia Wu-Chung et al.) tested the hypothesis that psychological and social experiences—such as stress, isolation, and trauma—affect mental health by altering mitochondrial function in brain cells. the proposed mechanism is that mitochondria act as a bridge between psychosocial experiences and physiological brain changes, helping explain how stress “gets under the skin.”

What they found was that altered mitochondrial function is associated with anxiety, depression, post-traumatic stress disorder, Alzheimer’s disease, cardiovascular disease, diabetes, and certain cancers. That’s a lot!

This is not too surprising, though, as the brain’s high energy demand makes it especially sensitive to mitochondrial inefficiency, which can impair neurotransmission, plasticity, mood regulation, and memory.

The relationship appears to be bidirectional also, as chronic stress can reduce mitochondrial efficiency over time, helping explain fatigue, cognitive difficulties, and mood disturbances seen in long-term stress.

Based on this research, she says that improving mitochondrial health may be a good option for many people to increase energy availability, reduce inflammation, and improve brain signaling.

As for how to do that? Endurance and aerobic exercise show the strongest and most consistent evidence for enhancing mitochondrial number and enzyme activity, while mindfulness programs and psychotherapy have shown changes in mitochondrial activity or number, but evidence for these latter associations is mixed and not always correlated with symptom improvement. So, exercise seems the main way to do it, for best results.

And in terms of things to avoid: social isolation can worsen mitochondrial function by reinforcing low energy, anxiety, and withdrawal, making recovery cycles harder to break.

So, maybe do that exercising with others, if you can!

Read in full: Mitochondria may be missing link between mental health and brain function

Related: 7 Ways To Boost Mitochondrial Health To Fight Disease

Take care!

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  • Chickpeas vs Soybeans – Which is Healthier?

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    Our Verdict

    When comparing chickpeas to soybeans, we picked the soybeans.

    Why?

    Both are great! But:

    In terms of macros, chickpeas have more than 3x the carbs and only very slightly more fiber, while soybeans have more than 2x the protein. Given the ratio of carbs to fiber in each, soybeans also have the lower glycemic index, so all in all, we’re calling this a win for soybeans.

    In the category of vitamins, chickpeas have more of vitamins A, B3, B5, and B9, while soybeans have more of vitamins B1, B2, B6, C, K, and choline—another win for soybeans.

    When it comes to minerals, chickpeas have more manganese and zinc, while soybeans have more calcium, copper, iron, magnesium, phosphorus, potassium, and selenium—meaning soybeans win yet again.

    Two extra things to know:

    • Chickpeas are naturally high in FODMAPs, which can be problematic for a minority of people—however, canned chickpeas are not.
    • Soybeans are famously high in phytoestrogens, however, the human body cannot actually use these as estrogen (we are not plants and our physiology is different). This means that on the one hand they won’t help against menopause (aside from the ways in which any nutrient-dense food would help), but on the other, they aren’t a cancer risk, and no, they won’t feminize men/boys in the slightest. You/they would be more at risk from beef and dairy, as the cows have usually been given extra estrogen, and those are animal hormones, not plant hormones.

    All in all, chickpeas are a wonderful food, but soybeans beat them by most nutritional metrics.

    Want to learn more?

    You might like to read:

    Why You Can’t Skimp On Amino Acids ← soybeans also have a great amino acid profile!

    Enjoy!

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  • The Diabetes Drugs That Can Cut Asthma Attacks By 70%

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    Asthma, obesity, and type 2 diabetes are closely linked, with the latter two greatly increasing asthma attack risk.

    While bronchodilators / corticosteroids can have immediate adverse effects due to sympathetic nervous system activation, and lasting adverse effects due to the damage it does to metabolic health, diabetes drugs, on the other hand, can improve things with (for most people) fewer unwanted side effects.

    Great! Which drugs?

    Metformin, and glucagon-like peptide-1 receptor agonists (GLP-1RAs).

    Specifically, researchers have found:

    • Metformin is associated with a 30% reduction in asthma attacks
    • GLP-1RAs are associated with a 40% reduction in asthma attacks

    …and yes, they stack, making for a 70% reduction in the case of people taking both. Furthermore, the results are independent of weight, glycemic control, or asthma phenotype.

    In terms of what was counted, the primary outcome was asthma attacks at 12-month follow-up, defined by oral corticosteroid use, emergency visits, hospitalizations, or death.

    The effect of metformin on asthma attacks was not affected by BMI, HbA1c levels, eosinophil count, asthma severity, or sex.

    Of the various extra antidiabetic drugs trialled in this study, only GLP-1 receptor agonists showed a further and sustained reduction in asthma attacks.

    Here’s the study itself, hot off the press, published on Monday:

    JAMA Int. Med. | Antidiabetic Medication and Asthma Attacks

    “But what if I’m not diabetic?”

    Good news:

    More than half of all US adults are eligible for semaglutide therapy ← this is because they’ve expanded the things that semaglutide (the widely-used GLP-1 receptor agonist drug) can be prescribed for, now going beyond just diabetes and/or weight loss 😎

    And metformin, of course, is more readily available than semaglutide, so by all means speak with your doctor/pharmacist about that, if it’s of interest to you.

    Take care!

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  • Health Shots − by Toby Amidor

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    First a quick note on qualifications: while not a doctor, she’s a RD, CDN, FAND, and as such, this is a very nutrition-focused book.

    As a general rule of thumb, juices are unhealthy because of being largely liquid sugar and no fiber, but in this case:

    1. even the juice-based tonics are very small portions, so even if some have a high glycemic index, they’ll still have a low glycemic load, which means that having one is unlikely to spike blood glucose and thus insulin
    2. many of the tonics have fiber in any case, due to how they are made.

    The tonics are divided into sections per what one wants to focus on, e.g. anti-inflammatory, brain health, sleep, gut health, skin/nails/hair, etc.

    That said, some of the recipes are a little optimistic about how much effect the dosage present will have. For example, we calculate an an average of 0.03mg of resveratrol in her grape-based shot boasting resveratrol benefits. For contrast, resveratrol supplements range from 500mg to 200mg. So, to get the equivalent of the least generous supplement, you’d need to drink 16,667 shots.

    Bottom line: some of the the health claims in this book are overstated, but by and large, it’s hard to go wrong consuming more plants, and these “health shots” are not a bad way to get a good dose of phytonutrients without hitting glycemic problems.

    Click here to check out Health Shots, and refresh yourself!

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  • Study links microplastics with human health problems – but there’s still a lot we don’t know

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    Mark Patrick Taylor, Macquarie University and Scott P. Wilson, Macquarie University

    A recent study published in the prestigious New England Journal of Medicine has linked microplastics with risk to human health.

    The study involved patients in Italy who had a condition called carotid artery plaque, where plaque builds up in arteries, potentially blocking blood flow. The researchers analysed plaque specimens from these patients.

    They found those with carotid artery plaque who had microplastics and nanoplastics in their plaque had a higher risk of heart attack, stroke, or death (compared with carotid artery plaque patients who didn’t have any micro- or nanoplastics detected in their plaque specimens).

    Importantly, the researchers didn’t find the micro- and nanoplastics caused the higher risk, only that it was correlated with it.

    So, what are we to make of the new findings? And how does it fit with the broader evidence about microplastics in our environment and our bodies?

    What are microplastics?

    Microplastics are plastic particles less than five millimetres across. Nanoplastics are less than one micron in size (1,000 microns is equal to one millimetre). The precise size classifications are still a matter of debate.

    Microplastics and nanoplastics are created when everyday products – including clothes, food and beverage packaging, home furnishings, plastic bags, toys and toiletries – degrade. Many personal care products contain microsplastics in the form of microbeads.

    Plastic is also used widely in agriculture, and can degrade over time into microplastics and nanoplastics.

    These particles are made up of common polymers such as polyethylene, polypropylene, polystyrene and polyvinyl chloride. The constituent chemical of polyvinyl chloride, vinyl chloride, is considered carcinogenic by the US Environmental Protection Agency.

    Of course, the actual risk of harm depends on your level of exposure. As toxicologists are fond of saying, it’s the dose that makes the poison, so we need to be careful to not over-interpret emerging research.

    A closer look at the study

    This new study in the New England Journal of Medicine was a small cohort, initially comprising 304 patients. But only 257 completed the follow-up part of the study 34 months later.

    The study had a number of limitations. The first is the findings related only to asymptomatic patients undergoing carotid endarterectomy (a procedure to remove carotid artery plaque). This means the findings might not be applicable to the wider population.

    The authors also point out that while exposure to microplastics and nanoplastics has been likely increasing in recent decades, heart disease rates have been falling.

    That said, the fact so many people in the study had detectable levels of microplastics in their body is notable. The researchers found detectable levels of polyethylene and polyvinyl chloride (two types of plastic) in excised carotid plaque from 58% and 12% of patients, respectively.

    These patients were more likely to be younger men with diabetes or heart disease and a history of smoking. There was no substantive difference in where the patients lived.

    Inflammation markers in plaque samples were more elevated in patients with detectable levels of microplastics and nanoplastics versus those without.

    Plastic bottles washed up on a beach.
    Microplastics are created when everyday products degrade. JS14/Shutterstock

    And, then there’s the headline finding: patients with microplastics and nanoplastics in their plaque had a higher risk of having what doctors call “a primary end point event” (non-fatal heart attack, non-fatal stroke, or death from any cause) than those who did not present with microplastics and nanoplastics in their plaque.

    The authors of the study note their results “do not prove causality”.

    However, it would be remiss not to be cautious. The history of environmental health is replete with examples of what were initially considered suspect chemicals that avoided proper regulation because of what the US National Research Council refers to as the “untested-chemical assumption”. This assumption arises where there is an absence of research demonstrating adverse effects, which obviates the requirement for regulatory action.

    In general, more research is required to find out whether or not microplastics cause harm to human health. Until this evidence exists, we should adopt the precautionary principle; absence of evidence should not be taken as evidence of absence.

    Global and local action

    Exposure to microplastics in our home, work and outdoor environments is inevitable. Governments across the globe have started to acknowledge we must intervene.

    The Global Plastics Treaty will be enacted by 175 nations from 2025. The treaty is designed, among other things, to limit microplastic exposure globally. Burdens are greatest especially in children and especially those in low-middle income nations.

    In Australia, legislation ending single use plastics will help. So too will the increased rollout of container deposit schemes that include plastic bottles.

    Microplastics pollution is an area that requires a collaborative approach between researchers, civil societies, industry and government. We believe the formation of a “microplastics national council” would help formulate and co-ordinate strategies to tackle this issue.

    Little things matter. Small actions by individuals can also translate to significant overall environmental and human health benefits.

    Choosing natural materials, fabrics, and utensils not made of plastic and disposing of waste thoughtfully and appropriately – including recycling wherever possible – is helpful.

    Mark Patrick Taylor, Chief Environmental Scientist, EPA Victoria; Honorary Professor, School of Natural Sciences, Macquarie University and Scott P. Wilson, Research Director, Australian Microplastic Assessment Project (AUSMAP); Honorary Senior Research Fellow, School of Natural Sciences, Macquarie University

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

    The Conversation

    Don’t Forget…

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  • Don’t Get Caught Unawares: Warning Signs Of Blocked Arteries In Your Legs (PAD)

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    Dr. Rema Malik walks us through it:

    Stay a step ahead of peripheral artery disease

    Peripheral arterial disease (PAD) is generally caused by stenosis (narrowing of the arteries) usually due to cholesterol deposits, that reduce blood flow through your arteries, limiting oxygen delivery to your tissues.

    Step by step:

    • Initial warning signs: pain in your legs with light activity such as walking short distances is a common early sign used for screening.
    • Advanced symptoms: more consistent pain in your legs or the top of your foot at night that improves when you dangle your foot off the bed is a bad sign indeed.
    • Can appear at any stage: small wounds that do not heal can be an early presentation, while severe cases can progress to major tissue loss (necrosis, due to the the tissue not being fed with oxygen and nutrients).
    • Last ones before it kills you: the most serious complication (before death) is the need for an amputation due to critical loss of blood supply, which is a lot more common than it should be.

    In terms of clinical diagnosis, this is usually based on a physical exam focusing on pulse symmetry, skin color changes such as pallor or redness, purplish discoloration, and/or signs of tissue loss.

    As for the risk factors: smoking, alcohol consumption, hypertension, diabetes, high bodyweight, high body fat percentage, and/or sedentary lifestyle all increase the risk of developing PAD, and are (for most people) modifiable risk ractors. There is also a genetic risk factor, which we can’t do anything about yet.

    You may be wondering about treatment: well, prevention is definitely better than cure (look after your circulation, see the link in the “learn more” below), and/but there are surgical options if it comes to the point of needing such.

    For more on all of this, enjoy:

    Click Here If The Embedded Video Doesn’t Load Automatically!

    Want to learn more?

    You might also like:

    The Best Home Exercise To Improve Circulation In Your Legs

    Take care!

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  • Visceral Belly Fat & How To Lose It

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    Visceral Belly Fat & How To Lose It

    We’ve talked before about how waist circumference is a much more useful indicator of metabolic health than BMI.

    So, let’s say you’ve a bit more around the middle than you’d like, but it stubbornly stays there. What’s going on underneath what you can see, why is it going on, and how can you get it to change?

    What is visceral fat?

    First, let’s talk about subcutaneous fat. That’s the fat directly under your skin. Women usually have more than men, and that’s perfectly healthy (up to a point); it’s supposed to be that way. We (women) will tend to accumulate this mostly in places such as our breasts, hips, and butt, and work outwards from there. Men will tend to put it on more to the belly and face.

    Side-note: if you’re undergoing (untreated) menopause, the changes in your hormone levels will tend to result in more subcutaneous fat to the belly and face too. That’s normal, and/but normal is not always good, and treatment options are great (with hormone replacement therapy, HRT, topping the list).

    Visceral fat (also called visceral adipose tissue), on the other hand, is the fat of the viscera—the internal organs of the abdomen.

    So, this is fat that goes under your abdominal muscles—you can’t squeeze this (directly).

    So what can we do?

    Famously “you can’t do spot reduction” (lose fat from a particular part of your body by focusing exercises on that area), but that’s about subcutaneous fat. There are things you can do that will reduce your visceral fat in particular.

    Some of these advices you may think “that’s just good advice for losing fat in general” and it is, yes. But these are things that have the biggest impact on visceral fat.

    Cut alcohol use

    This is the biggie. By numerous mechanisms, some of which we’ve talked about before, alcohol causes weight gain in general yes, but especially for visceral fat.

    Get better sleep

    You might think that hitting the gym is most important, but this one ranks higher. Yes, you can trim visceral fat without leaving your bed (and even without getting athletic in bed, for that matter). Not convinced?

    So, the verdict is clear: you snooze, you lose (visceral fat)!

    Tweak your diet

    You don’t have to do a complete overhaul (unless you want to), but a few changes can make a big difference, especially:

    If you’d like to learn more and enjoy videos, here’s an informative one to get you going!

    Click Here If The Embedded Video Doesn’t Load Automatically!

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