Recent analyses of more than 1,000 raw foods ranked those offering the highest balance of essential nutrients per calorie, reinforcing that some widely available ingredients may have disproportionate protective effects. The evidence suggests that targeted additions to daily meals — rather than dramatic overhauls — may significantly influence long-term cardiometabolic risk.

Below are seven foods supported by clinical and laboratory research, with evidence pointing to tangible benefits for heart, metabolic and neurological health.

Cholesterol Reduction and Gut Health Gains Linked to Almond Intake

Almond consumption has been repeatedly associated with improvements in lipid profiles and gut microbiome activity. In a controlled study involving 77 adults with elevated chronic disease risk, participants consuming 320 calories of almonds daily for 12 weeks experienced reductions in LDL (“bad”) cholesterol, lower inflammatory markers and measurable improvements in gut health.

A separate 2022 study of 87 adults found that both whole and ground almonds increased intake of monounsaturated fats, fibre and potassium. Notably, almond consumption raised levels of butyrate — a short-chain fatty acid that nourishes colon cells and supports intestinal barrier integrity.

Researchers also observed modest increases in bowel regularity among whole-almond consumers, suggesting additional digestive benefits.

Swiss Chard’s Circulatory Benefits May Support Healthy Ageing

Swiss chard contains dietary nitrates that the body converts into nitric oxide — a molecule critical for blood vessel dilation and circulatory efficiency. According to William Li, president of the Angiogenesis Foundation, this process can support blood pressure regulation and vascular repair.

Beyond nitrates, Swiss chard provides polyphenols such as quercetin and kaempferol, along with magnesium, vitamin K and lutein. These compounds are linked to antioxidant activity, cellular energy production and maintenance of eye and brain health.

Researchers caution that overboiling may reduce nutrient density, recommending light cooking to preserve bioactive compounds.

Watercress Shows Anti-Inflammatory and Potential Anti-Cancer Activity

Watercress, a member of the brassica family, is dense in vitamins B, C and E, as well as calcium and magnesium. It also contains phenethyl isothiocyanate, a compound studied for its ability to slow cancer cell proliferation in laboratory settings.

Regular consumption has been associated with lower inflammatory markers and reductions in unhealthy cholesterol levels. A 2018 psychiatric nutrition study ranked watercress among the most nutrient-dense plant foods associated with mood-supportive properties, though broader clinical confirmation is still needed.

Its lutein and beta-carotene content also supports eye and immune function.

Beetroot Leaves May Offer Untapped Cholesterol-Lowering Potential

While beetroot is widely consumed, Beetroot leaves are often discarded despite their nutrient concentration. Researchers from the Universidade Estadual de Campinas have reported that beet greens contain higher protein and mineral levels than the root, alongside phenolic compounds with antioxidant properties.

In a 2019 clinical study of overweight adults with elevated LDL cholesterol, supplementation with freeze-dried beet leaves over four weeks was associated with LDL reductions.

Laboratory simulations of digestion showed that antioxidant activity remains detectable after breakdown in the small intestine. However, researchers emphasize that full confirmation of bioavailability requires further human studies examining the complete digestive process.

Ground Chia Seeds Improve Omega-3 Absorption

Chia seed are rich in fibre, alpha-linolenic acid (a plant-based omega-3), and phenolic compounds. These nutrients have been linked to improved blood pressure, cholesterol balance and glycaemic control.

However, laboratory research from the University of Adelaide suggests that consuming chia seeds whole may limit nutrient absorption. The seeds’ fibrous outer mucilage can trap omega fats inside, allowing them to pass through the digestive system largely intact.

Grinding chia seeds appears to increase omega-3 bioavailability, potentially enhancing their cardioprotective effect.

Pumpkin Seeds Show Neuroprotective Signals in Experimental Studies

Pumpkin seed contain polyunsaturated and monounsaturated fatty acids, including linoleic and oleic acids, associated with cardiovascular protection.

A 2025 experimental study involving 50 rats found that both raw and roasted pumpkin seed supplementation improved anxiety-related behaviour, cognition and memory markers. Roasted seeds demonstrated stronger effects, possibly due to improved nutrient bioavailability after heat exposure.

While animal data cannot be directly extrapolated to humans, the findings add to growing evidence linking seed-based fats and antioxidants with neurological resilience.

Dandelion Greens Provide Micronutrients and Anti-Inflammatory Compounds

Dandelion greens are rich in vitamins A, C, E and K, along with minerals including calcium and magnesium. They also contain phenolic acids and flavonoids associated with anti-inflammatory and potential anti-cancer activity in laboratory research.

Some observational studies suggest possible cardiovascular benefits, though systematic reviews indicate that human evidence remains limited.

Widely consumed in salads, soups and herbal preparations, dandelion greens represent a low-cost source of micronutrients in regions where they grow abundantly.

Public Health Implications: Incremental Dietary Shifts Matter

The broader public health message emerging from these findings is not about “superfoods,” but about nutrient density and accessibility. Many of these ingredients are affordable and widely available, yet underutilized due to culinary habits or preparation methods.

Health authorities continue to emphasize dietary fibre intake, plant-based fats and antioxidant-rich vegetables as cornerstones of chronic disease prevention. Integrating small quantities of these foods into routine meals may support measurable improvements in cardiovascular and metabolic markers over time.

Further randomized human trials will be essential to quantify long-term impact, optimal portion sizes and population-specific benefits. For now, the evidence suggests that modest dietary diversification remains one of the most practical tools in preventive medicine.

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Donald Glover has revealed that a stroke and subsequent heart procedures forced him to halt touring last year. The actor, musician, and producer discussed the health emergency during a recent festival appearance in Los Angeles. His account marks the first detailed explanation of the medical issue he previously described only as an “ailment.”

Glover Discloses Stroke During Onstage Appearance

Donald Glover told fans that a stroke was the underlying cause of the health crisis that disrupted his tour in 2023. The 42-year-old performer, also known by his music moniker Childish Gambino, spoke candidly at Tyler, the Creator’s Camp Flog Gnaw festival in Los Angeles, sharing the experience during a monologue segment chosen by the audience.

Glover recalled experiencing severe head pain while performing in Louisiana and continued the show despite blurred vision. He said that when symptoms worsened, he sought emergency care during the next tour stop in Houston. “The doctor was like, ‘You had a stroke,’” Glover told the crowd.

Clips of his remarks quickly spread across social media and drew widespread attention from fans and the entertainment community.

Actor Says Heart Condition Led to Two Surgeries

Glover said doctors later discovered a hole in his heart — a condition known medically as a patent foramen ovale — which required two surgical procedures. The performer did not specify the dates of the operations but suggested they took place following the tour cancellation.

The Centers for Disease Control and Prevention notes that a hole in the heart can increase stroke risk in adults, especially when undiagnosed. Many cases have no symptoms until a medical event occurs, making cardiac imaging critical after vascular complications.

Glover told the audience he struggled emotionally during recovery, feeling he had disappointed fans by withdrawing from the tour. He added that the experience shifted his perspective on life and work.

Glover Reflects on Career, Gratitude, and Second Chances

The multi-hyphenate artist said the incident made him re-evaluate his priorities. “They say everybody has two lives and the second life starts when you realize you have one,” he told festivalgoers. He described his career as a “blessing” and expressed gratitude for the support he has received throughout his time in music, film, and television.

Glover also joked that he still has not visited Ireland, a destination he had long hoped to perform in, underscoring his desire to return to touring once fully recovered.

Representatives for Glover declined immediate comment following the public revelation.

Source: AP News – Donald Glover says he had a stroke

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The Rise of Japanese Interval Walking

Japanese interval walking, developed over 20 years ago, was designed to improve physical fitness among middle-aged and older adults. Researchers aimed to prevent lifestyle-related diseases such as diabetes, obesity, and hypertension through a simple, low-barrier form of exercise.

Unlike high-intensity workouts that often leave participants fatigued or sore, Japanese walking allows individuals to gain meaningful health benefits without overexertion. “What I like about Japanese walking is that anyone can do it,” said Dr. Irvin Sulapas, a sports medicine physician at UTHealth Houston.

Health Benefits Backed by Research

Early studies in Japan highlighted that interval walking could protect older adults from high blood pressure and counteract declines in thigh muscle strength and aerobic capacity. A 2007 study demonstrated that alternating periods of fast and slow walking enhanced overall fitness.

Subsequent research in 2009 showed that five months of interval walking improved indices related to lifestyle diseases by 10% to 20%. More recently, a 2025 study reported significant gains in resting blood pressure, lower-limb muscle strength, and VO2 max—a key measure of cardiovascular endurance—among older participants practicing the routine.

“Japanese walking is intriguing because it offers an entry to exercise from a sedentary lifestyle,” said Dr. Sergiu Darabant, cardiologist at Miami Cardiac & Vascular Institute. “It’s not intimidating and supports heart health.”

How to Practice Japanese Walking

The classic Japanese walking regimen alternates three minutes of brisk walking at roughly 70% of peak aerobic capacity with three minutes of slower walking at about 40% intensity. Participants typically aim for at least 30 minutes per session, four days per week.

Experts today often suggest increasing the frequency to five days weekly to reach the American Heart Association’s recommended 150 minutes of moderate-intensity aerobic activity. “Walk as fast as you can without breaking into a jog,” advised Dr. Darabant. Brisk walking is generally around four miles per hour or a 15-minute-per-mile pace, though individual speed may vary.

Safety and Accessibility

While Japanese walking is low-impact, safety remains essential. Experts recommend consulting a doctor before starting, especially for individuals with pre-existing conditions, and stopping immediately if pain occurs.

Indoor treadmill walking is a viable alternative when outdoor conditions are unsafe. Setting a treadmill incline to 1–2% can simulate outdoor walking resistance. “If possible, walking outdoors, particularly in natural surroundings, enhances both physical and mental well-being,” Darabant added.

Why It Appeals Globally

Japanese interval walking combines efficiency, accessibility, and scientifically supported health benefits. Its simplicity makes it appealing to those who may find traditional exercise routines intimidating or time-consuming.

For older adults and beginners, it provides a structured approach that strengthens muscles, improves aerobic capacity, and supports cardiovascular health without requiring specialized equipment or gym access. As a result, Japanese walking is emerging as a practical and sustainable method for maintaining overall fitness.

Stay informed with JournosNews.com — your trusted source for verified global reporting and in-depth analysis. Follow us on Google News and BlueSky for real-time updates.

Source: CNN – ‘Japanese’ interval walking is an easy way to become fit, experts say

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There’s some genuinely good news in the fight against heart disease: Heart attack deaths have plummeted by nearly 90% over the past 50 years in the U.S., and overall deaths from heart disease have dropped by 66% among adults 25 and older, according to a new study published in the Journal of the American Heart Association.

That’s a huge win.

“Over the past 50 years, our understanding of heart disease — what causes it and how to treat it — has improved dramatically,” said Dr. Sara King, lead author of the study and a resident at Stanford University School of Medicine. “People are surviving heart attacks today that would have been a death sentence decades ago.”

But Here’s the Catch: Other Heart Conditions Are on the Rise

While fewer people are dying from heart attacks, deaths from other heart-related conditions have been quietly climbing. In fact, non-heart attack cardiac deaths have increased by 81%, the study found.

That includes:

• Arrhythmias (irregular heartbeats) – up 450% since 1970
• Heart failure – up 146%
• Hypertensive heart disease (caused by high blood pressure) – up 106%

In 1970, heart attacks made up more than half (54%) of all heart-related deaths. By 2022, that number dropped to 29%, as other forms of heart disease became more prominent.

“This shift is significant,” said Dr. Andrew Freeman, a cardiologist at National Jewish Health in Denver, who wasn’t involved in the study. “These days, people are less likely to die from a heart attack — but many are left dealing with chronic, debilitating conditions.”

Living Longer, But Not Necessarily Better

Surviving a heart attack doesn’t always mean you’re back to normal. “You might be alive,” Freeman explained, “but now you have heart failure, need a daily mix of medications, and feel short of breath just walking across the room. It’s one thing to survive — it’s another to feel healthy.”

What’s Driving the Rise in Other Heart Diseases?

Researchers say it comes down to a mix of lifestyle, aging, and chronic health conditions:

• Obesity: up from 15% in 1970 to 40% in 2022
• Type 2 diabetes and prediabetes: now affect nearly half of all U.S. adults
• High blood pressure: increased from 30% in 1978 to nearly 50% in 2022
• Poor diet and sedentary lifestyles: both common contributors

And let’s not forget the Baby Boomer effect: an aging population more prone to developing heart issues is also a major factor.

“All of these risk factors contribute to the ongoing burden of heart disease — especially when it comes to heart failure, arrhythmias, and hypertension-related conditions,” said Dr. Latha Palaniappan, senior author of the study and professor of cardiovascular medicine at Stanford.

What Needs to Happen Now? Prevention — and Starting Young

“Heart disease hasn’t disappeared,” Palaniappan said. “Our focus needs to shift toward prevention — and it needs to begin early, even in childhood.”

Experts say this means doubling down on:

• Healthy eating habits
• Regular physical activity
• Managing blood pressure, cholesterol, and blood sugar
• Educating the public about the importance of early intervention

Because while it’s a win that more people survive heart attacks, the ultimate goal is living longer and feeling well while doing it.

Source: CNN – Deaths from heart attacks are way down. Here’s what’s killing us instead

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Getting the shingles vaccine could do more than just protect you from a painful rash — it might also lower your risk of heart disease and stroke, according to a new study from South Korea.

Published in the European Heart Journal, this large-scale study of more than one million people found that people aged 50 and older who received the shingles vaccine had a 23% lower risk of developing cardiovascular disease. The benefits were particularly strong for younger individuals and men, with the greatest reductions seen up to eight years after vaccination.

How the Shingles Vaccine Works for Heart Health

Shingles, caused by the varicella-zoster virus (VZV), is well known for causing a painful rash. But the virus can also trigger inflammation in blood vessels, which can lead to blood clots and increase the risk of heart disease. Researchers believe that by preventing shingles with vaccination, the vaccine may also reduce this cardiovascular risk.

Hayeon Lee, a coauthor of the study and researcher at Lee Kyung Hee University College of Medicine, explained that shingles-related nerve damage could also disrupt the heart’s rhythm, potentially leading to irregular palpitations or even cardiac arrest.

Who Benefits Most from the Shingles Vaccine?

The study found that the shingles vaccine may be particularly effective for males, people under 60, and even those with unhealthy lifestyles, such as smokers or heavy drinkers. These groups saw a more significant reduction in heart disease risk after vaccination.

Lee emphasized that this research underscores the broader benefits of vaccination, saying, “Vaccines are not just shields against infections, but essential tools for maintaining long-term health.”

A Bigger Picture for Public Health

While the study provides strong evidence of the shingles vaccine’s protective effects, experts caution that more research is needed to confirm a direct causal link between vaccination and reduced heart disease risk. Dr. Sharon Curhan, an epidemiologist at Brigham and Women’s Hospital, noted that this study is the largest of its kind and offers compelling evidence for those considering the vaccine.

It’s also important to note that most adults have already been exposed to the VZV, even if they’ve never had chickenpox. According to the CDC, more than 99% of adults over 50 have had VZV exposure, which means many could benefit from the vaccine, even without a history of chickenpox.

Limitations of the Study

While the findings are promising, there are some important caveats. The study used the older live zoster vaccine, which is no longer available in most countries. This vaccine has since been replaced by Shingrix, a more effective two-dose vaccine. Dr. Pascal Geldsetzer, an assistant professor of medicine at Stanford, emphasized the need for further studies comparing the effectiveness of different vaccine versions and how they affect overall health.

Additionally, because this research relies on a large database rather than a controlled clinical trial, certain variables, like diet and adherence to treatment, may not have been fully accounted for.

Shingles Vaccine’s Other Health Benefits

The shingles vaccine’s potential goes beyond heart disease. Other studies have shown its ability to reduce the risk of dementia by 20%. Research published in April by Dr. Geldsetzer and his team found that the vaccine may help protect the brain from inflammation caused by shingles-related nerve damage.

The shingles vaccine’s benefits seem to extend to other long-term conditions as well, suggesting it could be an important part of maintaining overall health as we age.

Moving Forward

While the study provides valuable insights into the heart-health benefits of the shingles vaccine, experts agree that more research is needed to confirm these findings across diverse populations. The next steps will likely involve randomized clinical trials to get a clearer picture of how the vaccine can be used to prevent both shingles and cardiovascular disease.

Source: CNN – Shingles vaccine reduces risk of heart disease by 23%, study of one million people finds

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A new study highlights a powerful link between metabolic syndrome—a group of common health conditions—and an increased risk of developing dementia before age 65. The message is clear: how you manage your health today could shape your brain’s future.

Metabolic syndrome isn’t a single condition—it’s a cluster. To be diagnosed, a person must have at least three of the following five risk factors:

• Large waistline (abdominal obesity)
• High blood pressure
• Elevated blood sugar
• High triglycerides
• Low HDL (“good”) cholesterol

According to the study, people with metabolic syndrome were 24% more likely to develop young-onset dementia compared to those without it.

“This study strongly suggests that metabolic syndrome significantly increases the risk of developing young-onset dementia,” said lead researcher Dr. Minwoo Lee, a neurology professor in South Korea. “The earlier you address these issues, the better your chances of protecting your brain.”

The findings are based on health data from nearly 2 million individuals tracked through the Korean National Health Insurance Service between 2009 and 2020. The results were published in the journal Neurology.

The implications hit close to home. Roughly 1 in 3 U.S. adults have metabolic syndrome, according to the National Heart, Lung, and Blood Institute. With dementia already one of the most feared diseases, this study is a wake-up call.

“This study provides more evidence that lifestyle choices made early in life can have a big impact on brain health later on,” said Dr. Richard Isaacson, a U.S.-based neurologist not involved in the study.

While the study doesn’t prove metabolic syndrome causes dementia, it does show a strong correlation. Isaacson suggests the syndrome may “fast-forward” someone toward cognitive decline—especially if other risk factors are present.

Researchers hope future studies will explore whether treating metabolic syndrome directly helps prevent or delay dementia. They also stress the need to see if these findings apply across other populations outside South Korea.

Dr. Lee recommends a proactive approach:

• Eat a balanced diet
• Exercise regularly
• Get routine health screenings
• Keep blood sugar, cholesterol, and blood pressure in check

According to experts, lifestyle changes are the foundation. A Mediterranean-style diet, time-restricted eating, and consistent sleep and stress management can go a long way. Regular physical activity—tailored to your needs—should include a mix of cardio, strength training, and flexibility work.

However, lifestyle alone may not be enough for everyone.

“If necessary, doctors may also prescribe medications for blood pressure, insulin resistance, or cholesterol,” said Dr. Pam Taub, a preventive cardiologist at the University of California San Diego. “The best outcomes come from combining healthy habits with the right medical support.”

The connection between the body and the brain is clearer than ever. Metabolic syndrome can:

• Increase inflammation, which accelerates aging in the brain
• Reduce oxygen delivery, impairing brain function
• Disrupt energy metabolism, which may trigger cognitive issues

“All of these risk factors are intertwined,” Isaacson added. “That’s why managing them together makes such a difference.”

Bottom Line:
Dementia may not be entirely preventable, but this study offers hope—and a roadmap. Managing metabolic health today could mean a clearer, healthier mind tomorrow.

Source: CNN – Metabolic syndrome is a big risk factor for early dementia, and what you do makes a difference, study suggests

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New Health Warning: Overdoing Tongue-Scraping May Have Unexpected Consequences

Tongue-scraping has been a popular dental practice for centuries, gaining renewed attention in recent years. Searches for “tongue scraper” have nearly doubled in the last two decades, according to Google Trends. It’s known for its ability to improve oral hygiene, freshen breath, and even enhance taste. However, some experts are raising concerns about an unexpected health risk: heart problems.

While tongue-scraping is widely touted for its dental benefits, a growing number of experts warn that it could have a surprising and potentially dangerous impact on heart health.

Tongue-scraping (or tongue-brushing) is a simple process that involves cleaning the tongue to remove bacteria, food debris, and dead cells. It’s a practice commonly used to freshen breath and improve overall oral hygiene.

According to the Cleveland Clinic, the most effective way to scrape the tongue is using a specific tool, which can be found at pharmacies for as little as $8. A metal scraper, recommended by Dr. Whitney White of Aspen Dental, is considered particularly hygienic and easy to use.

When used gently and sparingly, tongue-scraping helps eliminate plaque and bacteria, ensuring a cleaner mouth. Dr. Tenika Patterson, a dental hygienist, explains that tongue-scraping can be far more effective than brushing when it comes to removing plaque:

“Brushing can push dirt deeper into the surface, but scraping gets it all off easily.”

While tongue-scraping offers benefits, experts warn that the practice could introduce unforeseen risks, particularly for heart health.

Dr. Bradley Serwer, an interventional cardiologist, explains that aggressive or frequent tongue-scraping can cause microscopic cuts on the tongue. These tiny abrasions can allow bacteria to enter the bloodstream, increasing the risk of a heart condition called endocarditis. Endocarditis is an infection of the heart valves that can lead to severe damage if left untreated.

Oral health has long been linked to overall heart health, with conditions like gingivitis known to contribute to heart disease. So, the potential for bacteria entering the bloodstream from tongue-scraping should not be taken lightly.

Although scraping your tongue gently once a day can help maintain a healthy mouth, experts warn that overdoing it may harm your heart health. Dr. White cautions that excessive scraping can disrupt the balance of good bacteria in your mouth, which is vital for the production of nitric oxide, a compound crucial for heart health.

“While gentle, regular scraping helps remove harmful bacteria, doing it too often can lower nitric oxide levels and increase the risk of high blood pressure,” Dr. White explains.

This is why moderation is key when it comes to tongue-scraping.

While tongue-scraping can improve oral hygiene, it should never replace regular brushing and flossing. Dr. Serwer stresses that maintaining healthy gums and teeth through regular visits to the dentist, along with brushing twice a day and flossing, is far more important than relying on tongue-scraping.

“The benefits of tongue-scraping are minimal compared to the importance of regular oral hygiene,” Dr. Serwer adds.

Experts agree that while tongue-scraping can play a small role in oral care, it’s not a critical step in your daily routine. In fact, Dr. White recommends scraping your tongue in moderation:

“Less is more when it comes to scraping. Keep your routine balanced for the best results for both your mouth and your body.”

If you’re a fan of tongue-scraping, there’s no need to stop—just be sure not to overdo it. Use a gentle touch, avoid scraping too frequently, and continue with your regular brushing and flossing. Tongue-scraping can be a helpful tool for freshening your breath and maintaining oral hygiene, but it should never replace the fundamental steps for keeping your mouth—and your heart—healthy.

Source: FOX News – This odd dental habit could spark heart health risks, experts warn

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Stroke remains a major health crisis in the U.S., ranking as the fourth leading cause of death in 2023, with more than half a million Americans affected each year. Yet, recent guidelines highlight that up to 80% of strokes could be prevented with healthier lifestyles and better risk management. The American Stroke Association, in its first update on stroke prevention in a decade, shares critical insights into reducing stroke risk through diet, exercise, and early identification of risk factors.

The most effective strategies for reducing stroke risk mirror those for improving overall health: a balanced diet, regular physical activity, and no smoking. While these habits are proven to lower stroke risk, the modern world—full of distractions like smartphones and fast food—can make these lifestyle changes challenging. Dr. Sean Duke, a stroke doctor at the University of Mississippi Medical Center, acknowledges these societal hurdles. “Our world is stacked against us,” he says, emphasizing the need for sustained efforts in making healthier choices.

A stroke occurs when blood flow to part of the brain is blocked or when a blood vessel bursts. This interruption in blood supply depletes the brain’s oxygen, potentially leading to brain damage, difficulty thinking, speaking, walking, and in severe cases, death.

A nutritious diet can lower stroke risk by controlling key factors like high cholesterol, high blood sugar, and obesity. The American Heart Association recommends a Mediterranean-style diet, which includes:

• Fruits, vegetables, whole grains, and olive oil
• Lean protein from beans, nuts, poultry, fish, and seafood
• A reduction in red meat and saturated fats
• Avoidance of processed foods and sugary drinks

Eating this way helps control weight, which in turn supports overall heart and brain health. Plus, eating healthy keeps cholesterol levels in check, significantly lowering stroke risk.

Physical activity, even simple daily movement like walking for just 10 minutes, can reduce stroke risk drastically. Dr. Cheryl Bushnell, a neurologist at Wake Forest University, stresses that exercise helps lower blood pressure, one of the primary stroke risk factors.

The American Heart Association suggests a goal of at least 150 minutes of moderate aerobic activity per week or 75 minutes of vigorous activity. Whether you prefer walking, running, cycling, or even home workouts, getting active regularly can go a long way in preventing stroke.

Obesity is another significant stroke risk, but new medications have been approved to assist in weight management. Drugs like Ozempic, Wegovy, Mounjaro, and Zepbound are now being prescribed to individuals with obesity or diabetes, offering new tools in the fight against stroke. However, experts caution that medication alone isn’t enough. A balanced diet and regular exercise remain critical components for long-term health.

The new guidelines also emphasize the importance of screening for risk factors beyond just medical conditions. Doctors are encouraged to consider non-medical factors, such as economic stability, access to healthcare, and even discrimination, which can influence a person’s likelihood of having a stroke. For example, Black Americans face nearly double the risk of stroke compared to white Americans, underscoring the importance of addressing health disparities.

Additionally, doctors are now advised to screen women for conditions that could increase their risk of stroke, such as high blood pressure during pregnancy or early menopause.

Recognizing the symptoms of a stroke quickly can save lives. The acronym FAST can help you remember the signs:

• F: Face weakness
• A: Arm weakness
• S: Speech difficulty
• T: Time—call 911 immediately!

If you or someone you know shows any of these signs, getting medical help fast is essential to minimizing brain damage.

While stroke may seem like a daunting health issue, there’s good news: it’s preventable with the right lifestyle choices and early intervention. By following the new guidelines, individuals can make healthier choices to reduce their stroke risk, and healthcare providers can better identify at-risk populations to prevent strokes before they happen. It’s time to take action for a healthier future.

Source: AP News – Here are new guidelines for preventing stroke, the nation’s fourth biggest killer

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Do you find yourself yawning constantly? Or maybe that third or fourth cup of coffee is becoming a must-have just to get through the afternoon? While these may seem like typical signs of sleepiness, experts are now sounding the alarm about how a persistent lack of sleep can be much more than just a minor inconvenience—it can seriously affect your health and safety.

According to a recent position paper from the American Academy of Sleep Medicine (AASM), feeling constantly tired could be a sign of a dangerous sleep deficit that can have wide-ranging consequences. From impaired performance at work to deadly drowsy driving, the risks are real.

“Sleepiness is a serious health concern with far-reaching consequences,” said Dr. Eric Olson, president of the AASM and a sleep medicine specialist at the Mayo Clinic in Rochester, Minnesota. “From car crashes caused by drowsy driving to workplace errors and long-term health problems, the effects of sleep deprivation touch everyone.”

Dr. Olson emphasized the critical need for proper sleep, noting that sleep deprivation is linked to a host of chronic conditions, including diabetes, heart disease, obesity, and even stroke. A good night’s sleep—ideally seven to eight hours—is essential for your health.

In the U.S., about one-third of adults report excessive daytime sleepiness. Experts stress that identifying and treating sleep problems is crucial, not just for your well-being but for the safety of those around you.

It’s easy to dismiss signs of sleepiness—like dozing off during a meeting or feeling sluggish in the afternoon—as no big deal. But sleep specialists say this could be your body signaling that something more serious is at play.

Dr. Kristen Knutson, a sleep expert at Northwestern University in Chicago, points out that if you’re constantly nodding off during meetings, it’s a red flag. “Someone who’s well-rested won’t fall asleep in a meeting, no matter how dull it is,” she says.

If you’re regularly feeling excessively sleepy, Dr. Knutson advises you talk to your doctor. Excessive daytime sleepiness can impact your performance and may be a sign of underlying sleep disorders or other health issues.

The body’s response to ongoing sleep deprivation is not always obvious. You may think you’re functioning normally, but in reality, your brain is struggling.

Dr. Indira Gurubhagavatula, a board member of the AASM and sleep medicine professor, explains that with chronic sleep deprivation, we lose the ability to assess our own impairment accurately. “You may feel fine, but your brain is actually making mistakes. It’s a scary situation,” she says.

A dangerous phenomenon known as microsleep occurs when your brain takes brief, unconscious naps lasting just a few seconds. You may not even notice these tiny breaks in consciousness, but if you’re driving or operating machinery, the consequences could be catastrophic.

Drowsy driving is a serious problem—100,000 car accidents every year are linked to sleepiness behind the wheel. If you find yourself struggling to stay awake while driving, that’s a clear sign you’re not safe on the road.

You can measure your level of sleepiness using tools like the Epworth Sleepiness Scale. This test asks you to rate how likely you are to fall asleep during everyday activities, like sitting quietly after lunch or riding as a passenger in a car.

A score above 10 is considered clinically significant, signaling that your sleepiness may require intervention. The higher the score, the greater the risk of severe impairment.

As sleep deprivation continues, physical symptoms become more pronounced. You may notice droopy eyelids, difficulty staying upright, or even vertigo—feeling like the room is spinning.

In more severe cases, people can experience impulsive or reckless behavior, feeling detached from their usual cautious self.

Many factors contribute to sleepiness, from medical conditions like sleep apnea and insomnia to lifestyle choices. Dr. Gurubhagavatula suggests that chronic pain, certain medications, and even poor sleep hygiene (like sleeping in a noisy or uncomfortable room) can all play a part.

Be mindful of what’s affecting your sleep. Excessive caffeine or alcohol before bed can disrupt your rest, as can using substances like marijuana. Though some believe alcohol helps them sleep, it often disrupts sleep cycles, leaving you more tired the next day.

Dr. Gurubhagavatula says eliminating a nightly drink or using marijuana less often can improve your sleep quality, leading to better rest and higher energy levels throughout the day.

Yawning might seem like a harmless, routine act, but it could be signaling something more serious. Chronic sleep deprivation not only puts your health at risk but also jeopardizes the safety of everyone around you. If you’re constantly feeling sleepy or struggling to stay awake, it’s time to take action and seek help from a sleep specialist.

As Dr. Olson reminds us, sleepiness is not something to ignore—it’s a warning sign that shouldn’t be dismissed. So, next time you find yourself yawning more than usual, consider it a sign to prioritize rest and take your health seriously.

Source: CNN – Yawning may be more dangerous than you think, experts say

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How likely are you to reach age 70 without chronic diseases like diabetes, heart problems, or cognitive decline? A major new study suggests that your midlife diet could be a huge factor.

Researchers from the Harvard T.H. Chan School of Public Health tracked more than 100,000 Americans in their 40s to 60s for up to 30 years, examining their eating habits and long-term health outcomes. Their findings, published in Nature Medicine on March 24, are eye-opening: those who followed healthy diets in midlife were far more likely to age disease-free—regardless of their other lifestyle habits.

Dr. Leana Wen, a wellness expert and emergency physician, weighed in on the significance of the findings during a CNN interview. According to Wen, participants who ate more whole foods—such as fruits, vegetables, whole grains, nuts, legumes, and lean proteins—had a significantly better chance of living to 70 without major health problems.

In contrast, those who consumed more ultraprocessed foods, sugary drinks, and red or processed meats were much less likely to enjoy a healthy old age.

Out of the 105,015 participants, only about 9.3% (9,771 people) reached 70 without chronic illness or cognitive or physical decline. But their diets stood out.

“This study confirms what many other studies have hinted at: healthy eating in your 40s and 50s is a powerful predictor of healthy aging,” said Dr. Wen.

While participants didn’t follow any specific diet plans, researchers categorized their eating habits into eight recognized dietary patterns known for promoting health:

1. Alternative Healthy Eating Index (AHEI)
2. Alternative Mediterranean Diet (aMED)
3. DASH (Dietary Approaches to Stop Hypertension)
4. MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay)
5. Healthful Plant-Based Diet Index (hPDI)
6. Planetary Health Diet Index (PHDI)
7. Empirically Inflammatory Dietary Pattern (EDIP)
8. Empirical Dietary Index for Hyperinsulinemia (EDIH)

Despite their differences, these diets shared common features: an emphasis on plant-based foods, healthy fats, and minimally processed meals. Some focused on reducing sodium (like DASH), while others looked at inflammatory response or insulin levels.

Dr. Wen emphasized that midlife—our 40s, 50s, and 60s—is a crucial window for shaping long-term health.

“Everyone should view nutrition as part of their future health planning. It’s never too late to start making better choices.”

She also noted that even though the study didn’t track younger individuals, plenty of research suggests that the earlier healthy habits begin, the better the outcomes.

The study also made clear what not to eat. Foods that negatively affected healthy aging included:

• Sugary beverages (like sodas and sweetened fruit drinks)
• Ultraprocessed foods
• Foods high in sodium and trans fats
• Processed meats

Wen recommends checking nutrition labels. If a product has a long list of ingredients, preservatives, and additives—it’s probably ultraprocessed. Choose simpler, whole-food alternatives when possible.

Beyond personal choices, the study also sheds light on food accessibility.

“We need policies that make healthy food more affordable and accessible,” Dr. Wen said. “Right now, ultraprocessed options are often cheaper and easier to find than fresh produce.”

She urged policymakers to recognize the long-term value of nutrition in preventing disease, lowering healthcare costs, and maintaining a productive, healthy population.

If you’re in your 40s, 50s, or 60s, now is the time to rethink your diet. Prioritizing whole, minimally processed foods today could be your best shot at a healthier, more vibrant tomorrow.

Source: CNN – What you eat in midlife affects how healthy you are at age 70, according to a new study

The post Healthy Eating in Midlife Linked to Living Longer Without Disease appeared first on Journos News - Breaking News, World News, Top Stories, Todays Headlines and Flash Reports.