News You Can Use

TIME SPENT OUTDOORS IMPROVES COGNITIVE HEALTH

With all the rigors of home and work life, it can feel good to step outside every now and then to clear your head. But while getting some fresh air can do wonders for your mood, it can also do wonders for your cognitive well-being. A recent MRI analysis revealed that time spent outdoors can lead to higher gray matter volume in the brain. Gray matter plays a significant role in several cerebral functions, affecting everything from movement to memory to emotion. This is an important finding since brain plasticity tends to decline with age. So find a way to enjoy as much time outdoors as you can—you’ll feel better and you’ll stay mentally sharp.

Kühn S. Spend time outdoors for your brain –an in-depth longitudinal MRI study. The World Journal of Biological Psychiatry. Published online: 07 Jul 2021.

73.6% OF ADULTS AGE 20 AND OVER ARE OVERWEIGHT

Fryar CD. Prevalence of overweight, obesity, and severe obesity among adults aged 20 and over: United States, 1960–1962 through 2017–2018. NCHS Health E-Stats. 2020.

PRUNES PROTECT AGAINST BONE LOSS

New evidence suggests that prunes aren’t just good for digestive health; they’re also good for your bones. After a review of 28 studies, researchers determined that eating prunes every day protects skeletal health in menopausal women by preventing, and even reversing, bone loss. In fact, data from two clinical trials that were included in the study review showed that eating 5 to 10 prunes each day for six months prevented bone mineral density loss while decreasing a key marker of bone resorption. And since an estimated eight million American women age 50 and older suffer from osteoporosis—a number that is expected to grow to 13.6 million by 2030—bone health should be top of mind if you’re approaching menopause.

Damani JJ. The Role of Prunes in Modulating Inflammatory Pathways to Improve Bone Health in Postmenopausal Women. Advances in Nutrition 2022;nmab162.

RUN, DON’T WALK, FOR HEART BENEFITS

Regular physical activity is essential for a healthy heart, even if it’s a simple stroll around the block. Bumping up the intensity of your workouts, however, can provide you with far greater cardiovascular benefits than just getting your steps in every day. In an analysis of over 2,000 participants from the Framingham Heart Study, researchers found that moderate to vigorous exercise drastically improved fitness levels compared to more gentle forms of activity. Individuals who broke a heavier sweat had higher than average fitness levels, regardless of how much time they spent on the couch. What’s more, the researchers did not see any limit to the benefits of exercise, so the more effort you put in, the more benefit you’ll get from your workouts.

Nayor M. Physical activity and fitness in the community: the Framingham Heart Study. European Heart Journal 2021;42(44):4565–75.

ON ANY GIVEN DAY, 36.6% OF US ADULTS CONSUME FAST FOOD.

Fryar CD. Fast food consumption among adults in the United States, 2013–2016. NCHS Data Brief, no 322. Hyattsville,MD: National Center for Health Statistics. 2018.

HEALTHY HEART = HEALTHY BRAIN

New research suggests that there’s a bigger risk factor for dementia than family history: multiple heart-related conditions. In studying more than 200,000 people aged 60 or older, researchers drew a link between three cardiometabolic conditions—diabetes, stroke, and heart attack—and dementia. They noticed that the more of these three heart-related conditions people had, the higher their risk of dementia. Those who had all three conditions were three times more likely to develop dementia than people who were only at a high genetic predisposition. A good reminder to keep blood pressure, blood sugar, and cholesterol levels in check by engaging in regular exercise and eating a heart-smart diet at every age.

Tai XY. Cardiometabolic multimorbidity, genetic risk, and dementia: a prospective cohort study. The Lancet 2022;3,6:e428–36.

GOT MENOPAUSE? TRY FENNEL!

Over the past two decades, women have been moving away from conventional HRT to herbal options in an effort to manage the symptoms of menopause. According to new findings in the journal Menopause, you can now add fennel to that herbal arsenal. During the study, which involved 79 women between the ages of 45 and 60, those who took 100 mg of fennel twice a day for eight weeks experienced less anxiety, depression, irritability, joint discomfort, vaginal dryness, and fewer hot flashes. For even more relief, stacking a fennel supplement on top of a separate supplement that combines black cohosh and rhodiola may ease hot flashes and night sweats even more while reducing the brain fog common during menopause.

Rahimikian F. Effect of Foeniculum vulgare Mill. (fennel) on menopausal symptoms in postmenopausal women. Menopause. 2017;1.

AN AVOCADO A DAY KEEPS THE DOCTOR AWAY

Great news, avocado lovers! You can now enjoy your favorite superfood every day, guilt free. According to recent report in the Journal of the American Heart Association, eating an avocado a day won’t contribute to weight gain or abdominal fat despite the fruit’s high calorie and fat content. This was shown following a six-month study period in which more than 1,000 overweight or obese participants were instructed either to eat a daily avocado or restrict their avocado intake. Not only did the daily avocado group maintain a consistent weight; they also showed improvements in their cholesterol and diet quality. And a higher diet quality is associated with lower risk of several diseases including heart disease and type 2 diabetes.

Lichtenstein AH. Effect of Incorporating 1 Avocado Per Day Versus Habitual Diet on Visceral Adiposity: A Randomized Trial. Journal of the American Heart Association. 2022;0:e025657.