Nutrition Corner

Healthy diet with less sugar is linked to younger biological age: Researchers at UC San Francisco found that a diet high in vitamins and minerals, and low in added sugars, is linked to a younger biological age at the cellular level, as measured by an "epigenetic clock." Their study revealed that healthier eating corresponded with a lower epigenetic age, while each gram of added sugar consumed was associated with an increase in this biological age.

The Dangers of Processed Food: Processed foods, as defined by the U.S. Department of Agriculture, include any raw agricultural products that have been altered through various procedures like cooking or freezing. While high intake of processed and ultra-processed foods is linked to increased risks of obesity, Type 2 diabetes, cancer, and early death, consuming them occasionally is not harmful if part of a balanced, healthy diet.

Recipe for The Day

Diabetic Pineapple Upside-Down Cake Recipe: This diabetic-friendly pineapple upside-down cake offers a low-carb, sugar-free alternative to the classic, featuring a caramelized brown sugar substitute topping and sweet pineapple. It takes about 50-55 minutes to prepare and bake, serving 4 people, and uses ingredients like almond and coconut flours, along with sugar substitutes and unsweetened almond milk.

Lifestyle & Fitness Focus

New clues point towards how exercise reduces symptoms of depression

Researchers at UCL have explored how physical exercise alleviates depressive symptoms by examining the brain and body's processes.

They found that while depression disrupts learning and memory and involves elevated inflammation and disrupted dopamine transmission, exercise may counter these effects by reducing inflammation, enhancing dopamine function, and boosting motivation.

In a recent review published in Translational Psychiatry, the team proposed that the antidepressant effects of exercise might be linked to increased motivation, which helps combat symptoms like anhedonia and low energy.

Dr. Emily Hird, lead author, suggests that aerobic exercise reduces inflammation and improves dopamine transmission, thereby enhancing motivation.

The researchers hope their findings will aid in developing personalized exercise programs and call for further trials to test their hypothesis and address potential barriers to exercise for people with depression.

Stretching studios: Do you need what they offer?

Specialty fitness studios are now offering focused stretching sessions, including options like StretchLab, StretchMed, and LYMBYR, which promise benefits such as increased flexibility and range of motion.

However, experts like Dr. Adam Tenforde from Harvard Medical School caution that while stretching can be useful for athletes, there is limited evidence supporting its effectiveness for preventing injuries or treating chronic pain.

For overall health, regular moderate exercise is generally more beneficial than stretching alone.

If you’re feeling tight but not dealing with an injury, consider alternatives like yoga, tai chi, or massage for added benefits such as relaxation and improved balance.

Stretching at home can also be effective; just remember to warm up, stretch gently, maintain good posture, and breathe deeply.

Regular stretching, combined with other forms of exercise, may help you feel better and support overall well-being.

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