Do you like hot dogs, sausages, bacon, salami and all the meaty things in your sandwich? Or are you that healthy eater who would make a nice salad, but add a few pieces of salami. Well, then, this may not be the best thing to do. As per a new study published in the journal Neurology, found that these cured meats may be linked to developing dementia and cognitive decline as you age.

Since the study came out, health authorities have urged people to reduce their intake of processed red meat because of its links with cardiovascular disease, cancer and Type 2 diabetes. As per the researchers it is because of the high levels of sodium and saturated fats, and chemical additives like nitrated and nitrites found in processed red meat that causes cognitive issues.

What did the study find?

The study found that if one person replaces just one daily serving of processed red meat with plant proteins like nuts and legumes, it could lower the risk of dementia by 19%. This means, the person would spend 1.37 fever years of cognitive aging. There are other non-vegetarian alternatives too, like replacing the processed red meat with chicken and fish, which could lower the risk of dementia and reduced cognitive aging.

Senior author of the study Daniel Wang, and an assistant professor in the Department of Nutrition at the Harvard TH Chan School of Public Health noted that by replacing processed red meats with other sources of protein, you decrease your intake of harmful ingredients. This in a way also increases the intake of beneficial nutrients.

Also Read: Should You Avoid Ultra-Processed Foods?

How was the study conducted?

The researchers studied the data on more than 133,000 men and women in the United States. These participants were tracked for more than 40 years. The participants were part of two different groups of nurses, doctors, dentists, and other health professionals who on a regular basis answered questions about their diets, weight, physical activity and other lifestyle habits.

The tests evaluated the memory of the participants and tested their cognitive functions at various points throughout the study. They were also asked to fill questionnaires that explored any self-reported issues with memories and mental abilities, this measure is also known as "subjective cognitive decline", which is used to detect early stages of worsening cognitive function.

The researchers also found that those who ate a quarter of serving of processed red meat or more per day, had 13% higher risk of developing dementia, compared with people who ate little of no processed red meat. The same also had 14% higher risk of subjective cognitive decline.

Unprocessed red meats were also looked at and it was found that they were not associated with higher risk of developing dementia or worse cognitive function.

Are there any limitations?

As per experts, while they appreciate the new findings and have said that it is very important to focus on dietary habits, many have also pointed out on the limitations. In fact, the authors themselves have cautioned that their study was observation, which means it does not prove a causation. The study also did not account for other lifestyle habits, other than dietary practices.

What you eat, when you wake up, how much you exercise and how good your stress levels are. These are a few of the key pillars of a healthy heart and healthy living. While there are other aspects as well that one needs to pay attention to, these can have a direct impact on your heart.

While there are many health tips and food finds that can help you keep your health steady, British Heart Foundation has a simple addition to that.

What Is A Heart Healthy Mid Day Snack?

A healthy diet is crucial for managing your weight, blood pressure, and cholesterol. A 2014 report from the British Heart Foundation highlighted how a simple dietary change could significantly benefit heart health. The report specifically suggested swapping your mid-morning biscuit for a piece of fruit.

According to the report, the best choice for this 11 AM snack is a banana. Bananas are low in fat and a great source of fiber. This simple swap helps you work toward your goal of consuming at least five portions of fruit and vegetables a day, a practice recommended by the World Cancer Research Fund.

Regularly including this fruit in your diet can help with weight management and keep your cholesterol and blood pressure at healthy levels.

How Does Banana Benefit Your Heart?

Bananas are a fantastic alternative because they are low in fat and rich in fiber. They provide a steady energy boost without the sharp sugar spike of a biscuit, and their resistant starch helps you feel full and satisfied. This small change helps you work toward your goal of consuming five portions of fruit and vegetables a day.

Blood Pressure Management

Bananas are packed with potassium, a mineral vital for regulating blood pressure. Increasing your potassium intake can help your body get rid of excess sodium and relax your blood vessels, which may be more effective than just cutting back on salt.

Lower Cholesterol

The soluble fiber in bananas helps reduce cholesterol absorption in your blood.

Rich in Nutrients

Bananas are packed with important nutrients like Vitamin B6, Vitamin C, and manganese. These help keep your bones strong, improve digestion, and manage your blood sugar.

How Does Your Diet Impact Your Heart?

Keeping your heart healthy and your weight in check is crucial for preventing serious health problems. High cholesterol can cause a sticky buildup in your arteries, which forces your heart to work harder and raises your risk of a heart attack or stroke. Similarly, high blood pressure puts extra strain on your organs and blood vessels. Being overweight can also lead to major issues like heart disease and diabetes.

How to Eat Bananas in a Healthful Way

A small change in what you eat can make a big difference for your heart. The British Heart Foundation says that making smart food choices is key to a strong heart. Here are some simple ways to include bananas in your daily routine:

In smoothies and shakes

Use a banana as a natural sweetener to make your smoothies thick and creamy. Just blend a frozen banana with some spinach, a little protein powder, and your choice of milk or water for a healthy drink.

In oatmeal or yogurt

Add sliced bananas to your breakfast bowl. This gives you a natural sweetness so you don't need to add sugar, and the fiber will keep you feeling full.

As a healthy baking substitute

You can swap out some of the sugar, butter, or oil in recipes for muffins, bread, or pancakes with mashed bananas. This makes your baked goods healthier without sacrificing flavor.

Create healthy frozen desserts

For a treat, mash or blend frozen bananas to make a "nice cream" that tastes like soft-serve ice cream but is completely dairy-free and has no added sugar. You can also freeze banana slices and dip them in dark chocolate for a quick and easy snack.

Matcha has become the drink of choice for Gen Z, earning its place as the latest “it girl” trend. Scroll through Instagram and you will find reel after reel of frothy green lattes. Its pastel shade has spilled over into every corner of lifestyle culture too which has inspired manicures, desserts, and even skincare products.

But a recent viral Instagram video has sparked a different kind of conversation. Michelle Ranavat, a Los Angeles–based skincare brand founder, shared that she noticed her hair starting to fall out after drinking what she described as “too much matcha.” The post left many wondering if their go-to beverage could actually be harming their hair. To find out the truth, we spoke with Dr. Soma Sarkar, MBBS, MD, Dermatology, Co-Founder of SkinBB and Ms Chandan Jha, Hair Expert Senior Trichologist, Apolo Hair Studio, who weighed in on whether matcha is really linked to hair loss.

Can Matcha Lead To Hairfall?

According to Dr Soma Sarkar, matcha can be a healthy choice when consumed in moderation. She recommends having it about an hour before meals, particularly if your diet includes leafy greens or other plant-based foods. However, drinking too much matcha may lead to digestive issues, restlessness, or jitteriness due to its tannin and caffeine content. People with iron deficiency anemia should be especially cautious, as excessive intake could make their symptoms worse.

ALSO READ: Did You Know Matcha Can Significantly Benefit Your Health? Here's How

Can Too Much Matcha Cause Iron Deficiency?

Matcha contains tannins and catechins, compounds that can bind to non-heme iron (the type found in plant-based foods). This may reduce the body’s ability to absorb iron, raising the risk of deficiency for vegetarians, vegans, or anyone already prone to anemia.

Dr Soma Sarkar explained that matcha does not directly trigger hair loss. However, drinking it in excess can worsen existing iron deficiency or low hemoglobin levels, which in turn may contribute to hair fall. She advised, “Consuming matcha in moderation and ideally about an hour before meals to minimise any effect on iron absorption.”

She also pointed out that excessive matcha intake might play a role in acute telogen effluvium, a temporary form of hair shedding.

What Is Acute Telogen Effluvium?

Acute telogen effluvium is a temporary, non-scarring type of hair loss marked by sudden, widespread shedding. It often appears a few months after a trigger such as illness, surgery, hormonal shifts like postpartum changes, or certain medications, according to the Cleveland Clinic.

So where does matcha fit in? Dr Soma Sarkar explained that drinking it in excess, especially in someone with iron deficiency, can act as a trigger. “If there is already low iron in the body, the hair will respond differently. Sudden hair fall, known as acute telogen effluvium, may occur. The good news is this condition is reversible if the trigger is addressed and proper treatment is taken,” she said.

ALSO READ: Ozempic Weight Loss: 11% of U.S. Adults Tried It But 74% Do Not Want To Use It, Survey Reveals Why

Can You Drink Matcha Everyday?

Experts emphasise moderation rather than avoidance. For most adults, one to two cups a day (around 2–4 grams of matcha powder) is considered safe. This allows you to enjoy its antioxidant and calming properties without risking nutritional imbalance. Nutritionist Chandan Jha also suggested avoiding matcha right alongside iron-rich meals. Leaving a gap of one to two hours before or after eating, and pairing iron-containing foods with vitamin C sources like citrus fruits, can help improve iron absorption and offset the tannin effect.

In short, matcha can be part of a healthy routine if you’re mindful. Keep portions moderate, avoid drinking it immediately with iron-rich foods, and keep an eye on your iron status if you have symptoms or risk factors. That way, you can continue enjoying the trend without compromising your hair or overall health.

"Yep, that's me. You're probably wondering how I ended up in this situation," is how the video opens up with a girl sitting in the ER getting IV drips. The reason? Her obsession Matcha.

"If you drink a lot of matcha, you probably need to know this," says the US-based surgeon and education Dr Karan Rajan while reacting on the video.

Matcha may be the Instagram-famous, antioxidant-packed drink of the decade, but sipping too much of it could come at a hidden cost—your body’s iron levels. In a recent video, Dr Rajan explained how heavy matcha consumption can interfere with iron absorption, potentially leading to iron deficiency anemia over time.

“Polyphenols like EGCG in moderate amounts have antioxidant and anti-inflammatory effects,” Dr. Rajan said. “But at very high cumulative doses, like several cups of matcha a day, these compounds can bind to non-haem iron in the gut and reduce iron absorption.”

According to him, clinical studies show that polyphenol-rich drinks like teas can reduce iron absorption by as much as 60–70% when consumed alongside iron-rich meals. While animal-based “heme iron” is less affected, plant-based “non-heme iron” is far more vulnerable. This means that women of reproductive age, vegans, or those with borderline iron levels could be particularly at risk.

His advice? Keep matcha away from meals. “If drinking matcha is your personality, make sure you drink it between meals, not with them,” he warned.

A Real Case: Green Tea and Iron Deficiency Anemia

Dr. Rajan’s caution is not without evidence. A striking case study published in Clinical Case Reports in 2016 detailed how long-term green tea consumption caused severe iron deficiency anemia in a 48-year-old businessman.

The patient, who had a two-decade habit of drinking over 1.5 liters of green tea every weekday, developed persistent fatigue and anemia. Initial blood tests revealed extremely low iron markers: ferritin at just 1.6 ng/mL (far below normal) and hemoglobin at 6.2 g/dL. Despite oral iron supplements, his hemoglobin levels only improved after he stopped tea consumption.

But when he resumed his green tea habit, the anemia returned—even though he continued taking iron supplements. Doctors confirmed a “rechallenge effect,” showing that green tea directly blocked iron absorption. His condition improved again when he switched to intravenous iron therapy and reduced his tea intake.

The report concluded:

“Our patient’s case further confirms the relationship between tea and reduced iron absorption, not only by the improvement of iron deficiency anemia following abstinence from tea, but also by the recurrence of anemia upon a rechallenge of tea during continuous oral iron supplementation.”

This case underlines how powerful tea’s impact on iron can be—not just in theory, but in real life.

The Science Behind Matcha and Iron

So why does matcha, or green tea in general, interfere with iron absorption? The answer lies in its polyphenols, tannins, and oxalates—natural plant compounds that easily bind to iron molecules.

Matcha.com explains: “Research suggests that oxalates and tannins are some of the naturally occurring green tea compounds studied to impact iron absorption. Specifically, these compounds bind with non-heme iron in plant foods such as beans, peas, leafy green vegetables, and nuts.”

When this happens, the body absorbs less iron, and even the beneficial effects of matcha’s antioxidants may be reduced. For instance, epigallocatechin gallate (EGCG)—a major catechin in matcha—normally inhibits inflammation. But studies suggest that when EGCG binds with iron, it loses much of this protective power.

In other words, not only does matcha block iron from being absorbed, but iron also blocks some of matcha’s health benefits.

The One-Hour Rule: A Practical Solution

This doesn’t mean you need to ditch your daily matcha latte. Instead, experts suggest timing is everything.

“By simply spacing out the consumption of matcha from your iron-rich meals, you will be able to reap the healthful benefits of both,” notes Matcha.com. The general guideline is to wait at least one hour after eating an iron-rich meal or taking an iron supplement before drinking green tea or matcha.

Dr. Rajan echoed a similar sentiment in his video: keep your matcha habit separate from meals to reduce the risk of interfering with nutrient absorption.

Who Should Be More Cautious?

While the average person drinking one or two cups a day is unlikely to face serious issues, some groups may need to be extra mindful:

• Women of reproductive age – due to monthly blood loss, iron deficiency risk is already higher.
• Vegans and vegetarians – since their iron primarily comes from non-heme sources, which are more affected by tea polyphenols.
• Individuals with borderline or existing anemia – especially if fatigue and weakness are already present.
• Heavy matcha or tea drinkers – those consuming several cups daily could unknowingly drift into deficiency.

The 2016 case report also highlighted that cultural and lifestyle habits—like drinking tea throughout the workday—can exacerbate the problem.

Matcha: A Double-Edged Sword

It’s important to stress that matcha isn’t “bad.” In fact, research highlights its many benefits, from reducing inflammation to lowering risk of diabetes and stroke. The 2015 Dutch Dietary Guidelines even recommended drinking three cups of tea daily for long-term health.

But like most things, balance matters. As the case report authors concluded, excessive tea consumption should not be overlooked as a potential cause of iron deficiency.

Dr. Rajan summed it up best with a dose of humor:

“If you’re drinking so much matcha it’s likely becoming a part of your blood volume and you’re constantly feeling wiped out, ask your doctor about ferritin and iron studies.”