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Study questions whether protein powder works after 65

30. July, 2026

Staying strong becomes a bigger priority as we get older. Many people exercise regularly, eat more protein and reach for protein shakes, believing they are doing everything possible to protect their muscles as they age.

However, research highlighted by UNILAD suggests that protein powder alone may not be enough. A study conducted by Tufts University found that adults over the age of 65 who took a daily whey protein supplement did not build more muscle than those who took a placebo.

Unexpected findings

The study followed 141 adults aged 65 and older over a period of 24 weeks. Participants were randomly assigned either a whey protein supplement or a placebo while researchers tracked changes in muscle strength, balance, body composition and physical performance.

Blood tests showed that people taking whey protein had higher levels of IGF-1, a hormone linked to muscle growth. Despite this biological response, researchers found no meaningful increase in muscle mass compared with the placebo group.

Why it matters

The findings may be explained by sarcopenia, the gradual loss of muscle mass and strength that naturally occurs with ageing. The condition becomes more common after middle age and can increase the risk of falls, fractures and reduced mobility.

Researchers say the results do not mean older adults should stop consuming protein. Instead, the study suggests that protein supplements alone may not be enough to stimulate additional muscle growth once age-related muscle loss has begun.

Current recommendations from the Mayo Clinic still emphasise the importance of getting enough protein each day, particularly for older adults.

Many experts also recommend combining adequate protein intake with regular resistance training and physical activity, as exercise remains one of the most effective ways to maintain muscle strength later in life.

While whey protein may still help older adults meet their daily protein needs, the study indicates that it should not be viewed as a standalone solution for building muscle after the age of 65.

Do You Really Need 8 Glasses of Water a Day? Here Is What the Evidence Says

Dietary Habits

Jesper Bengtson

29. July, 2026

Do You Really Need 8 Glasses of Water a Day? Here Is What the Evidence Says

Almost everyone has heard it. Drink eight 8-ounce glasses of water a day.

The advice is stitched into wellness apps, water bottles and doctor’s-office posters. Yet when a Dartmouth physiologist went looking for the evidence behind the rule, he could not find any.

Heinz Valtin, professor emeritus of physiology at Dartmouth Medical School, reviewed the science in an invited paper published in the American Journal of Physiology in August 2002.

His verdict was blunt, and he put it plainly.

“I have found no scientific proof that absolutely every person must ‘drink at least eight glasses of water a day’.”

Valtin found no peer-reviewed studies supporting the 8×8 target, and surveys of healthy adults suggested that such large volumes were not needed.

Where the Rule Actually Came From

The trail leads back to a single line in a decades-old government document. Valtin’s best guess is that the number grew out of a 1945 Food and Nutrition Board recommendation for about 1 milliliter of water per calorie of food, roughly 64 to 80 ounces a day for an average adult.

Crucially, as McGill’s Office for Science and Society notes, the Board added that most of that intake could come from food sources. That caveat, according to Valtin, was widely overlooked, and a food-and-fluid total became misread as a drinking-water target.

What the Real Guidance Says

The most cited modern reference point comes from the Institute of Medicine, now part of the National Academies of Sciences, Engineering, and Medicine. In a 2004 dietary reference intake report, the panel set adequate intake at about 2.7 liters (91 ounces) of total water per day for women and 3.7 liters (125 ounces) for men.

Two details are usually lost in translation. First, that is total water from all foods and beverages, not water from the tap. About 20 percent typically comes from food, and coffee, tea, milk, juice and soup all count toward the rest. Second, the report stated that “the vast majority of healthy people adequately meet their daily hydration needs by letting thirst be their guide.”

Clinicians tend to give the same practical answer. Daniel Weiner, a nephrologist at Tufts Medical Center, told the Tufts Health & Nutrition Letter that “the body is equipped with hormones and receptors that tightly regulate water levels.”

How to Tell If You Actually Need More

Individual needs shift with body size, activity, altitude and the weather. Someone doing yard work in July needs more than someone sitting in an air-conditioned office. Illness, pregnancy and breastfeeding raise needs too.

Clinical dietitians at the University of Rochester Medical Center list the practical warning signs of dehydration, which include thirst, dark yellow urine, dry mouth, headache, fatigue, dizziness or lightheadedness, and muscle cramps. Light-colored urine is a reasonable everyday check for most adults.

Two groups need closer attention. Infants and young children have a small body mass and lose fluid quickly. Older adults gradually lose the ability to sense thirst, so relying on the “drink when thirsty” rule alone becomes less reliable with age.

Anyone worried about their hydration, or managing a condition such as kidney or heart disease, should raise it with their doctor rather than rely on a round number.

Sitting More Than 8 Hours a Day Carries a Mortality Risk on Par With Obesity and Smoking

Tips for a Long Life

Jesper Bengtson

29. July, 2026

Sitting More Than 8 Hours a Day Carries a Mortality Risk on Par With Obesity and Smoking

An analysis of 13 studies covering more than 1 million adults found that people who sat for more than eight hours a day and did no physical activity faced a risk of dying comparable to the risks linked to obesity and smoking, according to Mayo Clinic.

The finding is especially uncomfortable reading for office workers and anyone who spends the day at a desk. It suggests that eight hours in a chair is not a neutral default. It is a measurable health exposure.

Mayo Clinic notes that long hours of sitting have been linked to a cluster of problems that overlap with metabolic syndrome, including higher blood pressure, elevated blood sugar, excess fat around the waist, and unhealthy cholesterol levels, as the clinic’s sports medicine team explains.

Why Chairs Do This to the Body

Sedentary behavior is defined by researchers as any waking activity, such as sitting or reclining, that burns 1.5 metabolic equivalents (METs) of energy or less. That is roughly the level of activity your body uses when it is essentially idle.

When muscles stay still for hours, the enzymes that clear fat from the blood slow down and the transporters that pull glucose into cells become less active, according to a review of sedentary lifestyle research published in the International Journal of Environmental Research and Public Health.

Prolonged inactivity also reduces cardiac output, activates the sympathetic nervous system, and lowers insulin sensitivity, the review reports. In everyday terms, the body’s ability to handle sugar and fat gets worse the longer the chair wins.

Even Regular Exercise May Not Be Enough

The most striking part of the newer research is that a workout does not neatly cancel out a sedentary day.

A study of nearly 90,000 adults in the UK Biobank, covered by the Harvard Gazette in November 2024, used wrist-worn activity trackers to measure sedentary time across a week.

Sitting or reclining for more than about 10.6 hours a day was linked to a higher risk of heart failure and cardiovascular death, roughly 40 to 60 percent higher at the upper end, even in people who met the standard 150 minutes a week of physical activity.

Lead author Ezimamaka Ajufo, a cardiologist affiliated with Brigham and Women’s Hospital, told the Harvard Gazette that the sedentary risk stayed even in physically active people, an observation the researchers said points to sitting as a separate cardiovascular exposure rather than just the opposite of exercise.

Mayo Clinic notes that in the earlier analysis of 1 million adults, roughly 60 to 75 minutes a day of moderately intense activity did appear to counter the mortality risk from a lot of daily sitting. That is a considerably higher bar than the widely quoted 150 minutes a week.

Five Ways to Break Up a Desk Day

The most practical takeaway from the research is not to swap a chair for a marathon. It is to interrupt the sitting itself. Mayo Clinic’s suggestions for people with desk-heavy schedules include:

Take a break from sitting roughly every 30 minutes.
Stand while talking on the phone or watching television.
Try a standing desk at work, or improvise with a high table or counter.
Walk with colleagues for meetings instead of gathering in a conference room.
Add short bouts of moderate activity across the day so total movement adds up, since the meta-analysis suggests higher volumes of daily activity offer more protection.

Anyone with existing heart disease, diabetes, or other chronic conditions should ask their doctor before making significant changes to daily activity levels.

Eat these foods to support your gut – avoid these to protect it

Ida-Marie Palm Varbæk

29. July, 2026

Eat these foods to support your gut – avoid these to protect it

What you eat every day can have a significant impact on your digestion and the bacteria living in your gut.

Some foods help support a healthy gut environment, while others can make it more difficult for your body to maintain this balance, according to Verywell Health.

Kimchi

Kimchi is a fermented Korean vegetable dish that contains both probiotics and prebiotics.

The fermentation process also increases its content of vitamins and antioxidants, which may help support the immune system.

Alcohol

Heavy alcohol consumption can damage the lining of the gut and reduce the number of beneficial bacteria.

It may also increase inflammation in the gut and contribute to increased intestinal permeability, according to a study published in Best Practice & Research Clinical Gastroenterology.

Fruits and vegetables

Fiber-rich foods such as apples, bananas, asparagus, and broccoli act as prebiotics.

They help feed beneficial bacteria and support regular digestion, according to a study published in the International Journal of Molecular Sciences.

Kefir

Kefir is a fermented milk drink that contains a wider variety of probiotic bacterial strains than yogurt.

It also provides nutrients including calcium, magnesium, and vitamin B12.

Artificial sweeteners

Sweeteners commonly found in diet soft drinks and sugar-free products may alter the balance of bacteria in the gut.

In some people, they may also cause bloating or gas, according to a study published in Nutrients.

Sauerkraut

Fermented cabbage contains both probiotics and dietary fiber, which support healthy digestion.

It also provides vitamin C and antioxidants.

Processed foods

Highly processed foods often contain additives, refined sugar, and very little dietary fiber.

This may disrupt the balance of gut bacteria and increase inflammation, according to the same study published in the International Journal of Molecular Sciences.

Red and processed meat

A high intake of red and processed meat may encourage the growth of less beneficial gut bacteria.

Processed meat products also often contain preservatives and other additives.

Fried foods

High-fat and deep-fried foods can put extra strain on the digestive system.

They are often high in unhealthy fats and are frequently eaten alongside low-fiber foods.

Yogurt

Yogurt containing live bacterial cultures such as Lactobacillus and Bifidobacterium may help maintain a healthy balance in the gut microbiome.

According to Verywell Health, it may also help reduce constipation and bloating.

Unsweetened yogurt is recommended to avoid excessive sugar intake.

Remember your fiber

A diet rich in fiber can help keep digestion regular.

Fiber also serves as food for the beneficial bacteria in the gut.

The best fermented foods

Yogurt, kombucha, miso, and kimchi are all fermented foods that contain probiotics.

Verywell Health highlights them as good choices for supporting a healthy gut microbiome.

Do you use AI to count calories? New study raises doubts about its accuracy

Ida-Marie Palm Varbæk

29. July, 2026

Do you use AI to count calories? New study raises doubts about its accuracy

More people are now using AI apps to keep track of their diets. All it takes is a photo of a meal, after which the app estimates its calorie and nutrient content.

However, a new study indicates that the results may be less accurate than many people believe.

Researchers tested four apps

Researchers from the National Institute of Diabetes and Digestive and Kidney Diseases tested four popular apps, according to ScienceDaily.

They compared the apps’ estimates with 102 meals in which every ingredient had been weighed with great precision.

According to the American Society for Nutrition, this provided a reliable basis for assessing how well the apps performed.

The findings were presented at the NUTRITION 2026 nutrition conference.

However, the study is still preliminary, as it has not yet been published in a peer-reviewed journal.

Certain dishes caused problems

The researchers also examined more than 200 additional meals.

According to the American Society for Nutrition, the apps had particular difficulty estimating dishes with a high fat content, including ketogenic meals.

By contrast, their carbohydrate estimates were more often accurate.

Underestimating dietary intake

The overall analysis showed that the four apps typically underestimated both calories and fat.

On average, the estimates were between 250 and 345 calories lower per meal, while the fat content was estimated to be around 30 grams less than the actual amount.

The researchers therefore recommend using image-based AI apps alongside more traditional methods if the goal is to track dietary intake as accurately as possible.

Restricted eating hours may improve cognitive function

Ida-Marie Palm Varbæk

29. July, 2026

Restricted eating hours may improve cognitive function

Researchers are increasingly investigating the idea that it is not only important what we eat, but also when we eat.

Previous research has shown, according to The Guardian, that a longer overnight fasting period may benefit factors such as body weight, blood pressure, and metabolism. As a result, interest in intermittent fasting has grown.

At the same time, experts believe that healthy lifestyle habits may help reduce the risk of dementia.

Being overweight during midlife is one of the factors that can increase the risk later in life.

Lost seven kilograms

A U.S. pilot study, presented at Nutrition 2026, the annual conference organized by the American Society for Nutrition in Maryland, followed 47 women aged 50 to 79 who were overweight or living with obesity over a six-month period.

All participants consumed fewer calories, but some also restricted their meals to a nine-hour eating window.

Both groups lost an average of around seven kilograms. However, the researchers emphasize that the study is small and that the findings need to be confirmed in larger studies.

Problem-solving and planning

The researchers will now investigate why meal timing may play a role.

Among other things, they are examining the relationship between circadian rhythms, metabolism, and inflammation.

Women who ate within a nine-hour eating window and avoided eating during the last four hours before bedtime performed better on tests of planning and problem-solving than the other participants.

A neurologist eats these five foods every day

Mie Hermansen

29. July, 2026

A neurologist eats these five foods every day

Most people only think about their brain when memory starts to fade or concentration becomes a challenge. But what you put on your plate every day may be just as important as sleep and exercise when it comes to supporting long-term brain health.

According to The Times of India, neurologist Dr. Aaron Lord of NYU Langone Hospital has highlighted a handful of foods he makes a regular part of his own diet.

His recommendations align with research suggesting that foods known to benefit heart health can also help support the brain.

The brain needs the right fuel

The brain consumes a significant share of the body’s energy and depends on a steady supply of oxygen and nutrients to function properly. Experts say that a balanced diet rich in healthy fats, fibre, vitamins and antioxidants may help support memory, concentration and overall cognitive health.

At the same time, they stress that no single food can prevent disease on its own. Instead, long-term eating habits are considered far more important than any individual ingredient.

Five everyday choices

According to Dr. Lord, these are among the foods he regularly includes in his diet: Wild-caught oily fish, leafy green vegetables, tomatoes, walnuts, berries, and moderate amounts of coffee or tea.

These foods provide nutrients such as omega-3 fatty acids, flavonoids, fibre and antioxidants, which research has linked to healthy brain function and reduced inflammation.

Small habits matter

Experts say brain health is influenced by a range of factors, including physical activity, quality sleep, social connections and nutrition. Rather than searching for a single “superfood,” the focus should be on building healthy habits that can be maintained over time.

A diet centred on natural, minimally processed foods may be one simple way to support both brain health and overall well-being.

Why a banana may be the perfect evening snack

Ida-Marie Palm Varbæk

29. July, 2026

Why a banana may be the perfect evening snack

Many people feel hungry shortly before bedtime. In those moments, a banana can be a better choice than many other late-night snacks.

A medium-sized banana contains around 100 calories and provides dietary fiber, vitamins, and minerals.

According to Healthline and Verywell Health, as cited by Keventajat, the fiber in bananas may help you feel full for longer and reduce the urge to snack later in the evening.

It contains important nutrients

Bananas are an excellent source of potassium, which is essential for normal muscle function and a healthy nervous system.

This is one reason why the fruit is particularly popular among people who exercise or have sweated heavily during the day.

Bananas also contain magnesium, which supports normal muscle function, energy production, and the proper functioning of the nervous system.

Healthline and Verywell Health note that many people do not get enough magnesium through their diet.

Why you should eat a banana in the evening

Bananas contain the amino acid tryptophan, which the body uses to produce serotonin and melatonin.

They also provide vitamin B6, which helps the body make better use of tryptophan.

A banana is not a sleeping aid, but its nutrients may support the body’s natural evening processes.

At the same time, the combination of carbohydrates and dietary fiber may help keep hunger at bay throughout the night, making a banana a simple and nutritious choice for an evening snack.

These foods can make your hair more fragile

Ida-Marie Palm Varbæk

29. July, 2026

These foods can make your hair more fragile

Summer treats can affect your hair if they regularly replace more nutritious foods.

According to Dr. Emrah Cinik, founder of Dr. Cinik Hair Clinic, hair follicles need a steady supply of nutrients to produce strong hair strands, Express reports.

Diet can affect hair growth

Research cited by Express shows that deficiencies in essential vitamins and minerals can disrupt the hair’s normal growth cycle.

As a result, some people may experience more hair loss than usual.

Summer habits change

During the summer, many people change their eating habits.

Barbecued foods, sugary snacks, and alcohol can more easily become a regular part of their weekly diet.

Hair follicles need nutrients

Hair follicles require a continuous supply of vitamins, minerals, and protein to produce strong, healthy hair.

If the diet lacks these nutrients, the strength and quality of the hair may be affected.

Ice cream can contain large amounts of sugar

Ice cream is a popular treat in warm weather, but according to Dr. Emrah Cinik, regularly consuming high amounts of sugar may increase inflammation in the body.

Ice pops can also affect your hair

Ice pops, like traditional ice cream, can also contain high amounts of sugar.

Inflammation may affect the area around the hair follicles, making it harder for them to produce strong hair strands.

Sugar can affect blood circulation

Frequent spikes in blood sugar may reduce how efficiently nutrients are delivered to the scalp.

Over time, this may contribute to weaker hair.

High sugar intake may increase hair loss

When hair follicles do not receive nutrients efficiently, the hair can become more fragile.

According to the expert, this may eventually lead to increased hair loss.

Sausages contain fewer beneficial nutrients

Sausages and other processed meat products may contain high levels of unhealthy fats.

At the same time, they often provide fewer of the nutrients that support healthy hair growth.

French fries may affect the scalp

Deep-fried foods such as French fries are often high in unhealthy fats.

These fats may increase inflammation and negatively affect the scalp environment.

Hair may become more fragile

A diet high in processed and fried foods can make it more difficult for the body to provide the hair with the nutrients it needs.

As a result, hair may become drier, oilier, or more prone to breakage.

Alcohol can dehydrate the body

Cocktails and other alcoholic drinks can contribute to dehydration.

According to the expert, staying properly hydrated plays an important role in maintaining a healthy scalp.

Alcohol can affect nutrient absorption

Heavy alcohol consumption may reduce the body’s ability to absorb zinc, iron, and B vitamins.

All of these nutrients are associated with healthy hair growth.

Dietitian: Ginger tea is the best choice against inflammation

Ida-Marie Palm Varbæk

29. July, 2026

Dietitian: Ginger tea is the best choice against inflammation

Inflammation is the body’s way of protecting itself against injuries and infections.

It is a normal response that disappears once the body has recovered.

The problem arises when inflammation persists over a long period. According to StatPearls, chronic inflammation can increase the risk of conditions including heart disease, diabetes, cancer, and stroke.

That is why experts interviewed by EatingWell recommend a healthy lifestyle with good sleep, reduced stress, and a balanced diet.

What the research shows

Several studies suggest that ginger contains compounds that may help the body reduce inflammation.

According to research published in the Journal of Functional Foods and Molecules, this is largely due to compounds known as gingerols and shogaols, which also act as antioxidants.

Research also shows that ginger may have a positive effect on joint pain and other conditions in which inflammation plays a role.

A review published in Diabetology & Metabolic Syndrome also points to potential improvements in cholesterol levels, blood sugar, and body fat.

Why this tea stands out

Researchers do not yet know how much ginger tea should be consumed to achieve the greatest benefit.

Even so, ginger tea is considered a safe and affordable option that can easily become part of a daily routine.

That is also why dietitian Roxana Ehsani told EatingWell that ginger tea is the best tea for reducing inflammation.

Her assessment is based on the overall body of research, which suggests that ginger has powerful antioxidant and anti-inflammatory properties.

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Unexpected findings

Why it matters

Where the Rule Actually Came From

What the Real Guidance Says

How to Tell If You Actually Need More

Why Chairs Do This to the Body

Even Regular Exercise May Not Be Enough

Five Ways to Break Up a Desk Day

Kimchi

Alcohol

Fruits and vegetables

Kefir

Artificial sweeteners

Sauerkraut

Processed foods

Red and processed meat

Fried foods

Yogurt

Remember your fiber

The best fermented foods

Researchers tested four apps

Certain dishes caused problems

Underestimating dietary intake

Lost seven kilograms

Problem-solving and planning

The brain needs the right fuel

Five everyday choices

Small habits matter

It contains important nutrients

Why you should eat a banana in the evening

Diet can affect hair growth

Summer habits change

Hair follicles need nutrients

Ice cream can contain large amounts of sugar

Ice pops can also affect your hair

Sugar can affect blood circulation

High sugar intake may increase hair loss

Sausages contain fewer beneficial nutrients

French fries may affect the scalp

Hair may become more fragile

Alcohol can dehydrate the body

Alcohol can affect nutrient absorption

What the research shows

Why this tea stands out

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