Who does not enjoy staying young? Especially when you can do it with just tweaking your diet a little! A recent study published in Nature Publishing Group Aging, reveals that a nutrient-rich diet, similar to the Mediterranean style plays an important role in slowing brain aging.

The study used blood biomarker analysis, brain imaging and cognitive assessments to conclude that specific nutrients like fatty acids, antioxidants, carotenoids, vitamin E, and choline, are essential to support healthy brain function and delay cognitive decline.

How Was The Study Conducted?

This was a cross-sectional study which involved 100 adults between the ages of 65 and 75. The participants were healthy and showed no evidence of cognitive impairment and they underwent several tests, including MRIs, mental tests and blood work. The researchers studied 139 variables of brain health, including brain metabolism, function, and structure.

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Nutrients The Protect The Brain

Fatty Acids: Vaccenic, gondoic, alpha-linolenic, eicosapentaenoic, eicosadienoic, and lignoceric acids, commonly found in plants, dairy, and oily fish, contribute to neuron maintenance.

Antioxidants and Carotenoids: Cis-lutein, trans-lutein, and zeaxanthin are essential for neutralizing free radicals and protecting the brain from oxidative stress.

Vitamin E: This antioxidant helps safeguard brain cells, with research suggesting its role in preventing dementias like Alzheimer's disease.

Choline: A vital nutrient for the neurotransmitter acetylcholine, which is important for memory and attention.

The Science Behind Mediterranean Diet and Brain Health

Experts affirm that these nutrients (mentioned above) are commonly found in the Mediterranean diet and are known for their neuroprotective properties. The Mediterranean diet has positive effects on brain, and there is enough evidence to prove that too. It is because the fatty acids maintain neurons, while the antioxidants combat oxidative stress, which then preserves brain function.

Choline, which is found in egg yolks are also essential for acetylcholine production, which supports cognitive functions such as memory and focus. There are certain nutrients which one can find in egg yolks that reduce oxidative stress and inflammation. Further, they also support cell membrane integrity and improve brain blood flow, which in turn enhances neuroplasticity. These are all crucial for healthy aging.

ALSO READ: What Is The Green Mediterranean Diet?

There are also additional benefits too, for instance, omega-3 fatty acids also reduce heart disease risks, whereas antioxidants like vitamin C and E also boost immune system. The Mediterranean diet in all, also manages arthritis and metabolic syndrome.

Ingredients You Can In Your Diet To Boost Brain Health

Fatty Fish: These include Salmon, mackerel, sardines, and trout are rich in omega-3s.

Leafy Greens: These include spinach, kale, broccoli. These are packed with carotenoids like lutein and zeaxanthin.

Nuts and Seeds: They are rich in alpha-linolenic acid (ALA) and vitamin E. You can include almonds, sunflower seeds, and flaxseeds in your diet.

Eggs and Liver: They are a great source of choline, which can be helpful for brain function.

Colorful vegetables and fruits: Peppers, tomatoes, and oranges are rich in anti-oxidants and vitamin C.

Drinking a sugary beverage every day may be linked to a significantly higher risk of stomach cancer, according to a new study that researchers described as the first of its kind.

The study found that people who consumed at least one sugar-sweetened beverage everyday had 2.45 times the risk of developing gastric cancer compared with those who consumed fewer drinks in a month.

The findings were based on data obtained from 112,284 participants enrolled in the Nurses' Health Study and Health Professionals Follow-Up Study. Over the follow-up period, 278 participants developed gastric cancer.

Researchers from Mass General Brigham Cancer Institute and other institutions published their findings in Gastro Hep Advances.

Daily Sugary Drinks Linked To Higher Stomach Cancer Risk

The researchers examined participants' intake of sugar-sweetened beverages, including regular soft drinks, punch, lemonade and sports drinks.

After accounting for other potential risk factors, people who drank at least one serving of these beverages every day had a 2.45-fold higher risk of gastric cancer than those who consumed them less than once a month.

The association was even stronger among women in the Nurses' Health Study. Women who consumed more than one sugary drink a day had a 3.04-fold higher risk of stomach cancer compared with women who rarely consumed them. The study did not find a similar association between artificially sweetened beverages and gastric cancer.

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Researchers Think Sugar And Fructose Are Possible Factors

The researchers also looked at participants' intake of fructose, a type of sugar commonly found in sweetened beverages. Higher fructose consumption was associated with a greater incidence of gastric cancer, although the study could not establish exactly why.

Excessive sugar consumption can contribute to several metabolic changes, including weight gain and inflammation, which are being investigated as possible pathways connecting sugary drinks with cancer. However, the researchers stressed that the biological mechanism behind the association is still not established.

Senior author Andrew T. Chan, a gastroenterologist and epidemiologist at Mass General Brigham, said the study addresses an area that has received relatively little attention.

“This is the first study to demonstrate an association between sugar-sweetened beverage intake and gastric cancer in a U.S. population.” Chan noted that stomach cancer remains a major global health burden and is the fifth leading cause of cancer death worldwide.

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H. Pylori Infection Maybe A Common Denominator

The researchers also considered Helicobacter pylori, or H. pylori, a bacterium and one of the most common risk factors for stomach cancer. Among a smaller group of 940 participants for whom information about H. pylori was available, more than one-third showed evidence of infection. However, researchers did not find a clear relationship between sugary-drink consumption and H. pylori infection.

This suggests that the association between sugary beverages and stomach cancer may not simply be explained by sugary drinks increasing the likelihood of H. pylori infection. More research is needed to understand the connection.

Study Does Not Prove Sugary Drinks Cause Cancer

The study was observational, meaning it identified an association but could not establish that consuming sugary drinks directly causes stomach cancer.

Researchers also pointed to several limitations, including limited information about H. pylori infection and family history of stomach cancer. Most participants were also white, which could limit how broadly the findings can be applied to other populations.

Many people think that controlling blood sugar is just about avoiding sugary foods or cutting back on carbohydrates. Sure, what you eat is important but so is when you eat, especially if you have diabetes, prediabetes or insulin resistance.

Why Morning May Be A Better Time To Eat

Your body has an internal clock called the circadian rhythm. And, this impacts your sleep, digestion, hormone release and how your body metabolises energy. The stomach, intestine, liver, pancreas, muscles and fat tissue all work in coordination with this rhythm. In simple terms, the body is generally more prepared to digest and use food during the earlier part of the day.

Hormones also follow a daily pattern. Cortisol, for instance, is naturally more active in the morning, while growth hormone has greater activity at night and in the early hours of the day. Since the body is metabolically more active in the morning, it is often able to handle glucose and protein more efficiently at this time.

This is why having a balanced breakfast at a reasonable time, preferably before 9 am where possible, can be helpful for glycaemic control. It does not mean that breakfast has to be large or heavy. It means that the first meal of the day should be nutritious and should not be delayed unnecessarily.

Also read: Why Sustainable Weight Loss Requires More Than Cutting Calories?

How Skipping Breakfast Can Affect Blood Sugar

Eating early also prevents the long gap without food that can lead to tiredness, excessive hunger and overeating later in the day. By not eating breakfast, a person may be starving by lunchtime and may eat larger portions or foods high in refined carbohydrates. It can cause larger fluctuations in blood sugar.

Those with diabetes who are on insulin or other glucose-lowering medications in particular should eat regular meals. Skipping or delaying food can sometimes lead to hypoglycaemia, or low blood sugar. So, this may cause sweating, shakiness, dizziness, weakness or sudden hunger. In response, a person may overeat, which can then lead to a sharp rise in blood sugar and make overall control more difficult.

Also read: Study Links Lower Protein Intake To Healthy Ageing; Expert Explains Who Should & Shouldn't Cut Back

Should Dinner Be Your Lightest Meal?

The old saying, “Eat breakfast like a king, lunch like a prince and dinner like a pauper,” still has relevance. It does not mean overeating at breakfast. Rather, it reminds us not to make dinner the heaviest meal of the day, especially when it is eaten late.

A good breakfast can include protein, fibre and a moderate amount of carbohydrates. Eggs, curd, paneer, dal, sprouts, vegetables, nuts and whole grains are practical options. Timely eating, along with balanced meals, regular activity, prescribed medicines and medical follow up, can go a long way in improving blood sugar control.

The mukbangs, it a giant burrito in 5 bites, rock–paper–scissors “run and eat” challenge may look like harmless fun on Instagram, but medically, it’s a messy combination of speed, adrenaline and food. Your body simply isn’t built to sprint one second and swallow food the next, and that’s exactly why doctors are raising alarms.

When Running And Eating Collide

When you suddenly take off running, your system shifts into “performance mode.” Blood flow is pushed toward your muscles, your breathing gets heavier, and your heart rate shoots up. In that state, the body is not prioritising digestion, it’s prioritising oxygen and movement. If you try to eat immediately afterwards, your swallowing reflex is out of sync, your breathing is irregular, and your diaphragm is still working overtime. That makes choking far more likely than people realise, even with small bites.

What Happens To Your Digestion After Intense Exercise

Then there’s the digestive side. Eating right after a sprint forces the stomach to start working while the body is still in high-alert mode. This can lead to sudden acidity, cramps, indigestion, or even vomiting. Some people experience a sharp head rush or dizziness because the nervous system gets confused between “cool down” and “start digesting.” It’s a physiologically chaotic moment and food doesn’t belong in it.

Also read: Can Drinking Coffee Make You Leaner, Healthier? Study Decodes The Link

Another concern is behavioural. These challenges make speed-eating and chaotic eating patterns look entertaining. Young people often imitate trends without understanding the risks, and this normalises the idea that food is something to be shoved in quickly or eaten competitively. Over time, this can dull the body’s natural hunger and fullness cues.

The Social Media Trend May Be Fun, But Your Body Pays The Price

By Dr Chetan Kalal, DM Hepatologist and Liver Transplant Specialist, Saifee Hospital, Mumbai