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.

ALSO READ: Longevity Diets: What to Eat to Live Past 100

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.

Chia seeds, a superfood as we all know and have a number of benefits, however, if not taken properly, it can increase risks and could worsen your health, says Dr Shubham Vatsya, a gastroenterologist, and hepatologist at Fortis Vasant Kunj. He is known for making health related content on his Instagram page, targeting foods and habits that impact gut health, liver, and more.

In one of the videos which garnered over one million views, he talks about the risk of chia seeds. The video is titled 'Chia Seeds Are Not For Everyone".

What Are The Risks Of Consuming Chia Seeds?

Dr Vatsya points out that if chia seeds are consumed without knowing how your body works and without proper hydration, it could worsen your health.

Talking about who should be more careful before making chia seeds part of their diets? He gives four instances:

People With Low Blood Pressure Should Avoid Chia Seeds

He says many people, especially many women have low blood pressure and they may have included chia seeds in their diet without knowing much about it. Why does this happen? Chia seeds contain quercetin, which is an antioxidant and it could reduce your risk of several health condition, including heart diseases. However, points out Dr Vatsya, it is high in fiber, which could further lower your blood pressure. If you already have a low blood pressure, this could cause you a health risk.

People Who Are On Blood Thinning Medicines Should Avoid Chia Seeds

Doctor says that people who are on blood thinning medicines like aspirin, especially after a heart stent, may be at risk. Why? Because chia seeds can have a blood thinning effect due to its omega-3 fatty acids content. This can increase bleeding risk. So, people on prescription blood thinners or anticoagulants like warfarin or aspirin, must avoid it.

Hydration Is Must

Chia seeds are high in fiber, which is why it is important to maintain enough hydration. What happens if you do not keep yourself hydrated enough?

Chia Seeds Could Upset Your Stomach

While getting enough fiber helps prevent and manage constipation, however, the doctor points out consuming significant amounts of fiber can cause digestive issues like gas, bloating, and abdominal pain, if not hydrated.

Hydration is the key, this is what supports bowel movement regularity and prevent any adverse effects. Furthermore, one should always add fiber to their diet in small amounts and gradually.

Read: Hair Loss In Men: Is It Related To Sweetened Drinks?

Chia Seeds Could Worsen Your Kidney Problem

Lastly, the doctor says that while chia seeds are healthy, but individuals with chronic kidney disease must be careful while consuming.

Chia seeds are rich in potassium and phosphorous. In per 2.5 tablespoon of serving, it contains 115 mg of potassium and 244 mg of phosphorous. Both these nutrients are closely monitored in people with kidney disease. Chia seeds are also high in oxalate, which can attach to calcium to form kidney stones. This is why it is important to maintain your hydration while consuming chia seeds.

Note: This is a user-generated content via Dr. Shubham Vatsya. Health and Me does not take responsibility of the content. Always consult a registered nutritionist or dietitian and your doctor before making changes to your diet.

Hair loss in men is often blamed on genetics, age, or stress. But as lifestyle-linked health problems grow, doctors are taking a closer look at everyday dietary habits, including the regular consumption of sugar-sweetened beverages. While these drinks are not a direct cause of baldness, emerging evidence suggests they may quietly worsen hair loss in men who are already genetically predisposed.

“Hair loss is rarely caused by a single factor,” says Dr. Vineet Malhotra, Head of Urology and Director at VNA Hospital. “But excessive sugar intake can act as an important trigger, especially in men prone to androgenetic alopecia.”

How Sugary Drinks Disrupt Hormones Linked to Hair Loss

Sugar-sweetened beverages such as sodas, packaged fruit juices, energy drinks, and sweetened teas cause a rapid spike in blood glucose levels. To manage this surge, the body releases insulin. When this happens repeatedly over time, it can lead to insulin resistance.

“Chronic insulin resistance is known to disturb hormonal balance,” explains Dr. Malhotra. “It can increase circulating androgens and speed up the conversion of testosterone into dihydrotestosterone, or DHT.”

DHT is the hormone most strongly associated with male pattern baldness. Higher levels of DHT cause hair follicles to shrink, shorten the hair growth cycle, and gradually turn thick hair into finer, weaker strands.

The Inflammation Link: Why the Scalp Suffers

High sugar intake is also closely tied to low-grade systemic inflammation. While this inflammation may not be immediately noticeable, it affects blood vessels throughout the body, including the tiny capillaries that supply oxygen and nutrients to hair follicles.

“When microcirculation is compromised, follicles do not receive adequate nourishment,” says Dr. Malhotra. “This can slow hair growth and increase hair shedding.”

Read: South Korean President Says Baldness Is The 'New Enemy'; Wants Insurance To Cover Hair Loss Treatment

Inflammation can also push hair follicles out of the growth phase and into the resting phase prematurely. The result is often diffuse thinning rather than patchy bald spots, something many men notice before visible hair loss becomes obvious.

Metabolic Health, Gut Health, and Nutrient Deficiencies

Frequent consumption of sugary drinks is linked to weight gain, fatty liver, and metabolic syndrome, all of which can disrupt hormonal balance. Poor metabolic health can alter cortisol levels and insulin-like growth factors, both of which influence how hair follicles function.

Equally important is what high-sugar diets tend to replace. “Men who consume a lot of sugary drinks often miss out on nutrient-dense foods,” Dr. Malhotra notes. This increases the risk of deficiencies in zinc, iron, biotin, protein, and other nutrients essential for healthy hair structure and growth.

What Studies Are Showing So Far

Recent observational studies have found a higher prevalence of early-onset hair loss in young men who consume sugar-sweetened beverages daily compared to those who drink them occasionally. While these studies do not prove a direct cause-and-effect relationship, the association is strong enough to raise concern.

“The impact appears more pronounced in men with a family history of baldness,” says Dr. Malhotra. “In such cases, diet may accelerate hair loss rather than initiate it.”

Sugar Is Not the Only Culprit, But It Matters

It is important to note that sugary drinks alone do not cause hair loss. However, when combined with genetic susceptibility, high stress, poor sleep, smoking, and physical inactivity, excessive sugar intake can significantly worsen scalp health and hair thinning.

Reducing sugar-sweetened beverages, improving overall diet quality, maintaining stable blood sugar levels, and supporting metabolic health may help slow hair loss and promote healthier hair over time.

Why Doctors Are Now Asking About Diet

In clinical practice, men presenting with unexplained or rapidly worsening hair loss are increasingly being asked about their dietary habits, alongside hormonal and nutritional evaluations.

“Cutting back on sugar-sweetened drinks benefits the heart and metabolism,” Dr. Malhotra says. “But it may also offer long-term support for hair health, especially in men at risk of early hair loss.”

While genetics may set the stage, everyday choices often decide how quickly the story unfolds.

Soup debate between chicken and tomato may have come to an end, with a dietitian telling us which one is the healthier option. For many Americans, January is the National Soup Month, which means they go back to their comfort and easy to make food like soup. With the surge in flu activity in the US, people are consuming soup to get relief. Amid all this, Vandana Sheth, a plant-based dietitian and a diabetes expert tells Fox News the better option. The California-based dietitian says that both soups could be comforting. However, she points out, the nutrition profiles could vary based on the preparation.

Chicken Soup Vs Tomato Soup

Soup's nutrition profile runs through a spectrum of healthy to fatty and caloric. "Choose versions with no added sugars, minimal saturated fat and lower sodium to keep them healthy. When able, enjoy homemade or minimally processed options with fresh vegetables, lean protein and other fiber-rich options," she said.

Also Read: NHS England Expands Access To Life Saving Prostate Cancer Drug

What Is In A Chicken Soup?

Michelle Routhenstein, a New York-based cardiologist, as reported by Fox News, said a standard serving size of chicken noodle soup, which is around one cup, usually contains somewhere around 100 to 150 calories, with 6 to 10 grams of protein, and 500 to more than 1500 milligrams of sodium.

However, Routhenstein also says that homemade chicken soup could also provide lean protein, B vitamins, and immune supporting zinc. There have been studies that show that chicken soup have eased many from their cold symptoms, like nasal congestion and anti-inflammatory effects. However, not all chicken soups are safe. Commercially prepared soups may have a higher level in sodium, which could have a negative impact on blood pressure.

What Should One Keep In Mind?

When buying chicken soup, one should always check labels for its sodium content and ensure it must be under 500 milligrams per servings. Sheth also suggests looking out for added sugars and flavors. Sheth also said if the soup is made with lean chicken, vegetables and has a light broth, it can by more nutrient rich. She also recommends to avoid cream-based broth, which could be higher in saturated fat.

What Is In A Tomato Soup?

Tomato soups have a completely different nutrition profile. "Per 1 cup serving, you will get 70–150 calories depending on [whether] it's broth-based or cream-based, lycopene and vitamins A and C, which can help support eye health and immunity," Sheth said. The sodium content could be lower than in chicken soup, somewhere between 400 to 900 milligrams, especially in canned versions.

Sheth said that when compared to chicken soup, tomato soup trails on protein scale. While Routhenstein highlighted lycopene, as one of the biggest benefits of tomato soup. It is an antioxidant that "may help with reducing inflammation, heart disease and immune health".

"Lycopene has also been studied for its benefit [in reducing the] risk of prostate cancer. Tomato soup is also rich in vitamin C and potassium, which also protect heart and immune health," she added.

Which Soup Is Better?

Routhenstein says for her, it is tomato soup, because of antioxidant content. However, when it comes to protein and keeping you full, Sheth says chicken soup is a better option.