Fibre is found in foods such as oatmeal, vegetables, fruit, and wholegrain products.
According to nutrition expert Šárka Měřičková, in statements to the media outlet Apetit, adults should consume around 35 grams of fibre per day.
Despite this, many people fall short because their diets often contain large amounts of white bread and ready-made meals.
The body needs time to adjust
Consuming too much fibre at once can lead to bloating, gas, and stomach cramps, according to Self magazine.
Experts therefore recommend gradually increasing fibre intake while also drinking enough water. The body needs time to adapt to the change.
It may be a good idea to increase fibre consumption little by little over several days.
Why it matters
Fibre does more than support digestion. It may also help lower cholesterol, keep blood sugar levels stable, and provide a longer-lasting feeling of fullness.
According to Šárka Měřičková, a breakfast containing oatmeal can be an easy way to increase daily fibre intake.
Fibre is also linked to improved gut health and may support weight loss. As a result, several experts believe it plays a bigger role in overall health than many people realise.
A dietitian decided to eat one banana every day for a week to find out whether such a simple habit could make a noticeable difference.
By the end of the experiment, she reported several positive changes while also highlighting the fruit’s nutritional benefits and a few important considerations, according to Prevention.
Banana’s nutritional value
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The dietitian said she was already aware of the importance of eating fruit, but admitted she did not always manage to include enough of it in her daily routine.
To change that, she made one banana a fixed part of her diet for seven consecutive days.
An easy daily habit
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One of the first things she noticed was how effortless the habit became.
Bananas were convenient to carry, required no refrigeration and fit easily into her busy schedule.
Different ways to enjoy it
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Rather than eating bananas the same way every day, she mixed things up throughout the week.
She paired one with skyr as a dessert and also enjoyed it with peanut butter and honey as part of lunch.
More stable energy
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After several days, she noticed her energy levels felt more consistent.
She experienced fewer moments where she craved quick snacks to boost her energy.
Better satiety
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The daily banana also helped her feel fuller for longer.
As a result, she found it easier to avoid less nutritious snacks between meals.
Positive effect on digestion
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The dietitian said her digestion became more regular during the week.
She also felt less bloated than usual.
Fewer sweet cravings
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Another noticeable change was a reduced desire for sugary snacks in the afternoon.
She found that the banana helped satisfy her sweet tooth naturally.
A nutrient-rich choice
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A medium-sized banana provides carbohydrates, dietary fibre, a small amount of protein and fat, along with a range of vitamins and minerals.
This makes it a convenient and nutritious snack for many people.
Rich in potassium
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Bananas are well known for their potassium content.
Potassium supports normal heart function and helps maintain healthy blood pressure.
Dietary fibre supports gut health
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Bananas are a good source of dietary fibre, which promotes regular digestion.
Slightly underripe bananas also contain prebiotic fibres that help nourish beneficial gut bacteria.
Contains vitamin B6
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Bananas provide vitamin B6, an essential nutrient involved in normal brain function and the production of neurotransmitters that influence mood.
Can be part of a balanced diet
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According to Prevention, eating one or two bananas per day is considered safe for most people.
However, experts also emphasize that the healthiest approach is to eat a varied diet that includes different types of fruit to ensure a broad range of nutrients.
Scientists agree that studying microplastics in the human body is challenging.
The particles are extremely small, and they are already present in the air, dust, food, and drinking water.
As a result, samples can easily become contaminated during testing, according to National Geographic.
There are several methods for measuring microplastics in human tissue and blood.
However, none of these methods is completely reliable, and many researchers therefore believe that multiple techniques should be used on the same sample.
Research is advancing
New technologies are making it easier to detect microplastics, but there is still disagreement over which methods provide the most accurate results.
According to National Geographic, researchers are therefore working to improve and standardize testing methods.
Some laboratories are also trying to prevent contamination by using steel and glass equipment, as well as air filtration systems.
The big question
Although researchers continue to debate the methods, they agree that the issue is important.
According to National Geographic, more research is needed before scientists can determine exactly how microplastics affect human health.
In recent years, microplastics have been found in the brain, blood, lungs, liver, kidneys, the placenta, and the tonsils, among other parts of the body.
As a result, research is no longer focused on whether plastic particles are present in the human body.
The key question is whether they can harm our health. Scientists do not yet have a clear answer.
Air pollution is already known to have harmful effects on the heart, lungs, and overall health.
Previous research has also found a link between air pollution and reduced sperm quality, according to News-Medical.
Now, a new study, which will be presented at the annual meeting of the European Society of Human Reproduction and Embryology (ESHRE) and published in the journal Human Reproduction, suggests that air pollution may also affect genes that are important for sperm cell development.
The study is based on data from more than 2,000 men in Salt Lake City, United States, who provided semen samples over a six-month period.
What did the researchers find?
The researchers examined participants’ exposure to ozone, nitrogen dioxide, sulfur dioxide, and fine particulate matter during the period when sperm cells are formed.
They identified changes in the DNA methylation of sperm cells. DNA methylation refers to chemical markers that can regulate how genes function without altering the DNA itself.
The changes were found in genes involved in sperm cell development and cellular function.
According to ESHRE, ozone and nitrogen dioxide showed the strongest association with these changes.
More research is needed
The researchers emphasize that the findings need to be confirmed by further studies.
They will now investigate whether these changes could also affect male fertility, pregnancies, and children’s development.
Exposure to air pollution during sperm cell development may be associated with changes in genes that play a role in reproduction and early development.
Around one in three people develop varicose veins, according to the Swedish healthcare information service 1177, as cited by News 55. They often appear as blue, enlarged veins on the legs.
For most people, they are harmless, but they can cause pain, swelling, and nighttime leg cramps.
In some cases, they can lead to leg ulcers, according to Aftonbladet, citing vascular specialist Michael Åkesson.
Several treatment options are available. According to Michael Åkesson, professional guidelines often recommend heat-based treatments using laser or radiofrequency therapy.
The choice of treatment depends on the severity of the individual’s symptoms.
What works?
Compression stockings are usually the first treatment people try.
They can reduce swelling and discomfort, but they do not remove varicose veins, Aftonbladet reports.
Many recommendations on social media focus on creams, ointments, and dietary supplements.
According to Michael Åkesson, there is no scientific evidence that these products can treat the underlying cause of varicose veins.
Heredity is the most important risk factor for developing varicose veins, Michael Åkesson told Aftonbladet.
The risk is higher if the condition runs in the family.
Many people believe that body weight depends primarily on exercise, but according to information from the Karolinska Institute, as reported by News 55, the movement we get during an ordinary day may have an even greater impact.
This can include taking the stairs, walking to the grocery store, or simply getting up from your chair during the workday.
Small daily habits can collectively increase the body’s energy expenditure.
The body responds differently
Research also shows, according to News 55, that people do not respond to the same lifestyle in the same way.
According to Aftonbladet, lifestyle medicine professor Mai-Lis Hellenius says that genetics may be part of the explanation.
Among other things, the FTO gene has been linked to obesity.
At the same time, differences in diet, stress, and sleep can affect how easy or difficult it is to maintain a healthy weight.
A surprising experiment
A British study from 1996 examined 16 lean individuals who did not exercise, according to News 55.
They were given an additional 1,000 calories a day for eight weeks. The researchers expected the participants to gain weight.
However, one participant did not gain any weight at all, even after consuming more than 50,000 extra calories over the course of the study.
According to Mai-Lis Hellenius, the explanation was that the participant unconsciously became more physically active in everyday life.
She therefore believes that daily movement may play a greater role in body weight than many people realize, although genetics also play a role.
Bryan Johnson is widely known for his extensive efforts to maintain optimal health and slow the aging process.
Despite this, he experienced persistently low iron stores for an extended period, even though he was taking iron supplements.
According to Johnson, this led to a series of medical investigations.
Doctors first ruled out colorectal cancer through a colonoscopy.
They then collected tissue samples from his stomach, which ultimately provided the answers they were looking for.
Condition can be difficult to detect
Johnson said he had previously been diagnosed with hypothyroidism, which is being managed with medication.
He believes the newly diagnosed condition may have been developing for many years without causing any obvious symptoms.
According to the Global Autoimmune Institute, as cited by LADBible, the disease is often difficult to detect because it progresses slowly.
The organization also states that there is currently no treatment capable of curing the condition.
Instead, treatment focuses on managing symptoms and addressing complications such as anemia.
The final diagnosis
Only after the analysis of the stomach tissue samples was Bryan Johnson diagnosed with Autoimmune Gastritis.
The disease causes the body’s immune system to attack the lining of the stomach, which can lead to nutrient deficiencies, anemia, and, over time, an increased risk of cancer.
Johnson has also said that he will continue working with his team to explore whether new treatments or approaches for the disease can be developed.
Researchers at the Karolinska Institute investigated whether men and women assess their sleep differently, according to Forskning.se.
The study, published in Sleep Advances, included 238 women and 238 men between the ages of 29 and 85.
Participants had their sleep monitored at home using equipment that recorded brain activity, breathing, and body movements, among other measurements.
The following morning, they were asked to rate how well they believed they had slept.
Brief awakenings
The researchers found that women were better at recalling how many times they had been awake during the night.
Men often estimated that they had been awake fewer times than the measurements indicated.
When the researchers excluded men who experienced only very brief awakenings from the analysis, the difference in how men and women assessed their sleep disappeared.
This suggests that these brief awakenings may be a key explanation for the difference.
The measurements revealed the answer
The differences became more pronounced with age. Men experienced less deep sleep and more awakenings, while women’s sleep changed less over time.
It was only when the researchers compared the participants’ own assessments with the recorded measurements that the conclusion became clear.
On average, women slept better than men.
They had a longer total sleep duration, more deep sleep, fewer awakenings, and more efficient sleep, even though they were more likely to believe they had slept poorly.
However, the researchers emphasize that the study is based on measurements from a single night and that further research is needed.
