News You Can Use

12.2

OPTIMISM PROLONGS LIFE There’s good news for those who think the glass is half full, rather than half empty. Researchers recently found that people who have a greater optimistic outlook are likelier to live longer. Investigators determined this after participants completed a survey assessing their optimism levels, overall health, and lifestyle habits, including diet, smoking, and alcohol use. Upon comparison, the most optimistic men and women saw an 11 to 15 percent longer lifespan on average compared to the least optimistic individuals. The researchers also noted that those with a sunnier outlook had a 50 to 70 percent greater chance of reaching the age of 85 compared to their gloomier counterparts. The reason? Optimistic people tend to have healthier habits, like engaging in exercise, eating well, and having an active social life. Lee LO. Optimism is associated with exceptional longevity in 2 epidemiologic cohorts of men and women. PNAS (2019). doi/10.1073/pnas.1900712116.

4-8

The typical life expectancy in years after an Alzheimer’s diagnosis.

The percentage of American adults who are considered to be metabolically healthy.

Araújo J. Prevalence of Optimal Metabolic Health in American Adults: National Health and Nutrition Examination Survey 2009–2016. Metabolic Syndrome and Related Disorders, 2018.

SAY “CHEERS” FOR A HEALTHY GUT Studies have shown that enjoying a few alcoholic drinks per week can be good for your health. But not all adult beverages off er positive health benefi ts, according to a report published in the journal Gastroenterology. A team from King’s College London analyzed the eff ects of red wine, white wine, beer, cider, and hard liquor on the gut microbiome and found that people drinking red wine had more bacterial diversity—an indicator of good gut health—compared to those drinking other types of alcohol. Red wine was also linked to lower levels of obesity and “bad” LDL cholesterol. That may be due to the fact that red wine contains polyphenols— micronutrients that are loaded with antioxidants. So next time you’re in the mood for a drink with dinner, opt for a glass of red! Le Roy CI. Red Wine Consumption Associated With Increased Gut Microbiota α-diversity in 3 Independent Cohorts. Gastroenterology, 2019; DOI: 10.1053/j.gastro.2019.08.024. SAY “CHEERS” FOR

GUT GERMS AND MUSCLE GROWTH Bacteria gets a bad rap—they can cause infections, diseases, and are generally just gross! However, new science out of Singapore suggests that not all bacteria are harmful. According to the researchers, the microorganisms living in your gut could actually aid in muscle growth and function—potentially big news for those dealing with age-related skeletal muscle loss (sarcopenia). The study’s authors were able to draw a link between benefi cial gut microbes and stronger skeletal muscles that can produce more energy. Want to get these benefi ts for yourself ? Simply combine a probiotic-rich diet with regular exercise. These lifestyle changes may help maintain or even improve your muscle mass, strength, and functional fi tness—and that could be key to healthier aging. Lahiri S. The gut microbiota infl uences skeletal muscle mass and function in mice. Science Translational Medicine (2019).

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NEWS YOU CAN USE

NAP AWAY HEART ATTACK AND STROKE RISK Feeling guilty about that afternoon snooze? Don’t! According to a Swiss study published in the journal Heart, grabbing a 20- to 30-minute nap once or twice a week was associated with a 48 percent lower risk of heart attack, heart failure, or stroke. This correlation held true even after accounting for factors like age, nighttime sleep duration, and cardiovascular risk factors like high blood pressure. Just don’t overdo it. The researchers found that a daily doze or extended napping erases these benefi ts. Häusler N. Association of napping with incident cardiovascular events in a prospective cohort study, Heart (2019). DOI: 10.1136/ heartjnl-2019-314999.

UNHEALTHY DIETS LEAD TO UNHEALTHY BRAINS A new report from Yale University suggests that an uber-processed, high-fat, highcarb diet not only aff ects your waistline, it can also cause neurological changes within the brain. The researchers noticed that infl ammation occurs in the hypothalamus just three days after consuming these unhealthy foods. This is important because the hypothalamus controls appetite, and regulates body weight and metabolism. Even worse, a high-fat, high-carb diet also increases the risk of Alzheimer’s and dementia—conditions that occur more often in obese individuals—by damaging certain cells called microglia. The takeaway? Stay away from the drive-thru and highly processed packaged foods as much as possible. Your belly and your brain will appreciate it. Kim JD. Microglial UCP2 Mediates Infl ammation and Obesity Induced by High-Fat Feeding, Cell Metabolism (2019). DOI: 10.1016/j. cmet.2019.08.010. Even worse, a high-fat, high-carb diet also increases the risk of Alzheimer’s and dementia—conditions that occur more often in obese individuals—by damaging certain cells called microglia. The takeaway? Stay away from the drive-thru and highly

cmet.2019.08.010.

MEDICINAL HERBS MAY HELP LOWER CANCER RISK Medicinal plants like ginseng have a storied history of health benefi ts—from boosting cognitive performance to improving cardiovascular function. They’ve also recently been recognized for their ability to fi ght oxidative stress, making them eff ective weapons to help prevent cancer. Ginseng contains polysaccharides— powerful nutrients with antioxidant and anti-infl ammatory activities. As recently reported in The American Journal of Chinese Medicine, polysaccharides work along specifi c tumorogenic pathways to fi ght off harmful oxidation that can increase the risk of cancer and other health issues. This new evidence further supports a wide range of case studies showing that medicinal plants like ginseng

promote cell viability, regulate immunity, and possess antioxidant properties. And the best part is that these herbs are commonly available and have been used safely for centuries.

Jiao R. The Anti-Oxidant and Antitumor Properties of Plant Polysaccharides. The American Journal of Chinese Medicine. 25 April 2016; 44(3): 463-488. MEDICINAL HERBS MAY HELP

BURY ANXIETY AND DEPRESSION IN THE GARDEN If you’re one of the millions of Americans suff ering from anxiety or depression, relief may be as close as your backyard. That’s because researchers have found that gardening can provide signifi cant benefi ts to your mental health and well-being. In one meta-analysis, therapeutic horticulture was shown to provide a wide range of perks, including a reduction in anxiety, depression, stress, low mood, and even body mass index (BMI). Gardening also boosted quality of life, physical activity levels, and cognition. With results like this, it’s no wonder that more doctors are writing “nature” prescriptions in place of traditional meds to alleviate anxiety and depression. Soga M. Gardening is benefi cial for health: A meta-analysis. Preventive Medicine Reports. Volume 5, March 2017, Pages 92-99 https://doi.org/10.1016/j.pmedr.2016.11.007.

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