Several nutrients are essential for the body to function properly.
Some of them may reduce the risk of cardiovascular disease, stroke, type 2 diabetes, and memory problems later in life.
The body cannot produce enough beneficial omega-3 fatty acids on its own. According to Technologijos, the American Heart Association therefore recommends including them in the diet at least twice a week.
Food is better than supplements
According to Technologijos, researchers believe that fish provides greater health benefits than omega-3 dietary supplements.
When these fatty acids come from natural foods, they are better protected during digestion.
Fish also contains protein, as well as the minerals selenium and iodine.
Together with omega-3 fatty acids, these nutrients contribute to the health benefits highlighted by researchers.
Why experts recommend this fish
The fish that experts particularly recommend is salmon.
This is because salmon is rich in omega-3 fatty acids, which play an important role in supporting both heart and brain health.
For this reason, experts recommend eating salmon or other oily fish at least twice a week.
Even after depression has resolved, many people continue to struggle with memory, concentration, and clear thinking.
These difficulties can make everyday life more challenging, and there are currently few treatment options available, writes Science Daily.
Medication and placebo
Researchers from the University of Birmingham and the University of Oxford investigated 50 people with a history of depression in a study published in Psychological Medicine.
The participants had been free of depression for at least six months and received either the medication or a placebo for seven to ten days.
Before and after the treatment period, the participants completed a series of tests assessing memory, attention, reaction time, and other cognitive functions.
The researchers also reported no significant side effects during the trial.
Surprising findings
Participants who received the drug prucalopride performed better on the cognitive tests than those who received the placebo.
Prucalopride is currently used to treat chronic constipation.
The medication acts on a serotonin receptor that is found in both the gut and the brain.
According to the researchers, this may help explain the improvements in memory, concentration, and reaction time.
However, the researchers emphasize that this was only a small study.
Larger studies are therefore needed before it can be determined whether the drug could also be used to treat the cognitive problems that may persist after depression.
Chili peppers are a staple in the diets of billions of people worldwide.
Capsaicin, the compound responsible for their spicy heat, has previously been linked to both beneficial and harmful effects on the body.
A review published in the journal Frontiers in Nutrition combined findings from 14 observational studies involving more than 11,000 participants.
The study found an association between high chili consumption and an increased risk of cancers of the digestive system, but it cannot prove that chili peppers are the cause.
Several possible explanations
The researchers point out that other factors may also have influenced the results.
These include smoking, alcohol consumption, dietary habits, infections, and socioeconomic factors.
According to Science Daily, some researchers believe that spicy foods may irritate the lining of the esophagus over time.
However, this theory has not been confirmed, and further research is needed.
One type of cancer stood out
The researchers found no clear evidence of an increased risk of stomach cancer or colorectal cancer.
However, the analysis revealed the strongest association with esophageal cancer.
People with the highest chili intake were nearly three times more likely to develop the disease than those with the lowest intake.
The researchers once again stress that these findings represent only a statistical association and that more research is needed before any firm conclusions can be drawn.
Rice has long been criticized by some as nothing more than empty carbohydrates, but one American dietitian decided to eat rice every day for a week to see how it would affect her.
The dietitian ate rice every day for a week, choosing both white and brown rice.
On busy days, she also relied on pre-cooked rice that could be prepared in just a few minutes.
Meals were varied
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Rice was served alongside foods such as salmon, roasted vegetables, tofu, and leafy greens.
The goal was to include rice as part of balanced, everyday meals rather than making it the main focus.
She felt full
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She found that the meals were satisfying, especially when the rice was paired with protein, healthy fats, and vegetables.
Her energy stayed steady
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According to the dietitian, the balanced meals helped maintain stable energy levels, and she did not experience the afternoon slump she sometimes noticed after lunch.
Dinner became easier
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She also found that weeknight cooking became simpler because rice served as a reliable base for many meals.
Rice was not eaten on its own
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The dietitian emphasized that she did not eat bowls of plain rice.
Instead, rice was used as the foundation for meals containing other nutrient-rich ingredients. She noted that the outcome might have been different if she had eaten only rice.
White and brown rice are different
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Brown rice contains more dietary fiber and a greater number of bioactive compounds than white rice because the bran and germ are retained during processing, according to a study published in the Journal of Nutritional Science and Vitaminology.
Enriched white rice contains important nutrients
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With enriched white rice, selected nutrients are added back after processing, making it important to check the product label.
Meal composition matters
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Prevention highlights that portion size and the other ingredients in a meal play a significant role in its overall nutritional value.
Rice is an important source of energy
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Rice provides carbohydrates, the body’s preferred source of energy.
When combined with protein, vegetables, and healthy fats, rice can contribute to longer-lasting fullness and more stable energy levels.
Brown rice may support heart health
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According to research published in BMC Medicine, a higher intake of whole grains was associated with a lower risk of coronary heart disease.
People who ate brown rice at least twice a week had a lower risk than those who rarely consumed it.
Rice can provide essential nutrients
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Enriched white rice may contain nutrients such as iron and B vitamins, including thiamin, niacin, folic acid, and in some cases riboflavin.
Prevention also notes that enriched rice may help improve iron levels in populations where rice is a dietary staple.
Some people should be more cautious
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People with type 2 diabetes or an increased risk of developing the condition should pay close attention to both the type and amount of rice they consume, according to a study published in BMJ Open.
Prevention also points out that people with certain kidney diseases or other medical conditions may require individualized guidance regarding their rice intake.
Fruit naturally contains sugar, but it also provides fiber, vitamins, and minerals.
As a result, it affects the body differently from candy and other sugary products.
According to the American media outlet Parade, dietitians point out that fiber helps slow the absorption of sugar.
An important factor is a food’s glycemic index, which indicates how quickly blood sugar levels rise after a meal.
Each has its own strengths
Bananas contain more carbohydrates, more potassium, and more vitamin B6 than strawberries.
This makes them a good choice when the body needs extra energy, for example before or after exercise.
Green bananas also contain resistant starch, which may benefit the bacteria in the gut.
Strawberries, on the other hand, contain fewer carbohydrates and have a lower glycemic index.
They are also rich in vitamin C and antioxidants, which, according to a study published in Antioxidants, may have a positive effect on the body’s blood sugar response.
The best choice
There is no single fruit that is best for every purpose. The right choice depends on what you want to achieve.
If the goal is to keep blood sugar levels as stable as possible, the dietitians interviewed by Parade recommend strawberries as the better option.
This is mainly due to their lower glycemic index and lower carbohydrate content.
However, bananas may be the better choice if you need more energy during the day or before or after exercise.
Ultra-processed foods make up a large share of diets in countries such as Canada, the United Kingdom, and the United States, according to The Guardian.
These include ready meals, soft drinks, breakfast cereals, protein bars, and fast food.
According to the researchers, these products have become a regular part of everyday life for many people.
The findings were also presented at an international obesity congress.
Researchers urge caution
Although the findings have attracted attention, several researchers believe they should be interpreted with caution.
The study is based on statistical estimates rather than direct measurements. As a result, further research is needed before it can be concluded with certainty that ultra-processed foods are a direct cause of heart disease.
The researchers behind the study also argue that responsibility does not rest solely with individual consumers.
They suggest that clearer food labeling and changes to marketing regulations could help improve dietary habits.
Could have a major impact on heart disease
The researchers estimate that between 23 and 37 percent of heart disease cases may be linked to a high intake of ultra-processed foods.
They also estimate that between 23 and 38 percent of deaths resulting from heart disease may be associated with this type of diet.
According to the researchers, reducing the consumption of ultra-processed foods could help prevent thousands of deaths in Canada, and they believe similar trends may apply to other high-income countries.
Researchers tracked thousands of older adults for nearly a decade to explore which eating habits may support healthy aging.
According to Le Journal Des Femmes, scientists from Monash University followed 18,684 people aged over 70 for almost 10 years.
The researchers examined how diet was linked to health outcomes while also accounting for factors including physical activity, smoking, body weight, and previous illnesses.
They say the findings cannot be explained solely by an overall healthy lifestyle.
Why nuts matter
Nuts provide protein, healthy fats, vitamins, and other nutrients that are important for overall health.
According to the researchers, regular nut consumption may benefit heart health, help regulate blood sugar, and reduce inflammation in the body. These factors are considered important for maintaining good health with age.
The study, published in Age and Ageing, also found that the specific type of nut did not appear to make a significant difference. Instead, eating nuts consistently was the key factor.
Daily habit
The researchers reported that consuming around 10 grams of nuts each day, roughly equal to two or three shelled walnuts, was associated with the strongest results.
That daily amount showed a stronger association with healthy aging than eating a larger quantity only once a week.
The study’s main conclusion is that people over the age of 70 who eat nuts every day are more likely to live longer and remain able to manage everyday tasks without assistance.
Burpees combine cardio and strength training in a single exercise, but doing them every day comes with both benefits and potential drawbacks.
Here are the key ways the exercise can affect your body and how to get started safely, according to Parade.
Burpees work multiple muscle groups
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A burpee combines several movements that activate your legs, core, chest, shoulders, and arms at the same time.
Your heart rate rises quickly
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The exercise rapidly increases your heart rate, making it an effective form of cardiovascular training.
Your fitness can improve
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Doing burpees regularly may improve your cardiovascular fitness, helping you become less out of breath during physical activity.
Everyday tasks may feel easier
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Better endurance can make activities such as climbing hills, carrying groceries, playing with children, and taking the stairs feel less demanding.
Burpees burn plenty of calories
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Because the exercise engages multiple muscle groups while keeping your heart rate elevated, it can increase calorie burn.
They may support weight management
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A consistent calorie expenditure may help with long-term weight management when combined with a balanced diet and adequate recovery.
Progress can come quickly
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Some people may begin to notice improvements within a few days or after several weeks of regular training.
Long-term training brings more benefits
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Sticking with burpees over several months may improve overall fitness, endurance, and functional strength.
Soreness is common at first
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Muscle soreness is a normal part of starting a new routine and may make daily activities or other workouts more challenging.
Skipping rest can cause problems
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Without sufficient recovery, repeated burpees may lead to overuse issues in the hands, wrists, shoulders, knees, and lower back.
Repeating the same exercise has risks
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Performing the same high-intensity movement for long periods may increase the risk of joint irritation, overuse injuries, and muscle imbalances.
Focus on technique first
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Beginners should prioritise proper form over high repetition counts and start with modified burpees a few times each week.
Wait before increasing the challenge
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Only make the exercise more demanding once your technique is consistent, every repetition looks the same, and you have no lingering joint pain.
Burpees are not for everyone
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People with injuries affecting the knees, shoulders, wrists, or back may need to modify the exercise or avoid it altogether.
Those with certain heart conditions should speak with a doctor before taking part in high-intensity exercise.
Good technique reduces the risk
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A proper burpee begins with a squat, followed by a plank position with a braced core and a straight back before returning to standing in a controlled movement.
Beginners and older adults may benefit from stepping back instead of jumping.
The research found that at least 150 minutes of moderate-intensity aerobic exercise per week was associated with a lower risk of premature death.
The strongest association was observed when aerobic exercise was combined with strength training.
Muscles do more than build strength
The researchers point out that muscles play a much broader role than simply enabling movement.
Among other things, they help the body regulate blood sugar levels, which may reduce the risk of diseases such as type 2 diabetes.
When muscles are active, they also release signaling molecules that may have beneficial effects on blood vessels and the brain.
Previous research, also published in the British Journal of Sports Medicine, has shown that greater muscle strength is often associated with better overall health.
How much should you exercise?
The study was based on data from nearly 150,000 U.S. nurses and other healthcare professionals who were followed for up to 30 years.
The findings showed that people who performed between 90 and 120 minutes of strength training per week had a 13 percent lower risk of death than those who did not engage in strength training.
The researchers also found a lower risk of death from cardiovascular disease and neurological disorders.
However, the researchers emphasize that this was an observational study. It demonstrates an association but cannot prove that strength training alone is responsible for the lower risk.
According to Lifo, knee osteoarthritis is one of the most common joint disorders among adults.
The condition gradually wears down the cartilage in the knee, causing pain and making movement more difficult.
Treatment often consists of pain-relieving medication, while some patients are later offered knee replacement surgery.
However, a new study published in The Lancet Rheumatology highlights that the solution is not the same for everyone.
An incorrect change in walking pattern may instead increase the strain on the knee.
Correct foot position
The study included 68 people with mild to moderate knee osteoarthritis.
They first underwent MRI scans, and their walking patterns were assessed in a specialised gait laboratory equipped with sensors and cameras.
The researchers then identified the most suitable foot position for each participant.
Some participants were instructed to turn their toes slightly inward, while others were told to turn them slightly outward.
Half of the participants practised the new walking pattern for six weeks with the help of a device that alerted them whenever their foot was positioned incorrectly.
Less pain
One year after the training, participants who followed the personalised approach experienced less pain than before.
MRI scans also showed that the progression of cartilage damage had slowed.
The researchers therefore conclude that an individually tailored change in walking pattern may reduce pain associated with knee osteoarthritis without the need for medication or surgery.
At the same time, they emphasise that the method should always be assessed and adapted by a qualified healthcare professional.
