Browse the evidence

Higher adherence to a Mediterranean diet is associated with slower cognitive decline on the Mini-Mental State Examination (MMSE) in elderly individuals, but this benefit does not extend to the risk of incident dementia or performance on other specific cognitive tests (IST, BVRT, FCSRT).

For older adults, maintaining a Mediterranean-style diet (high in plants, olive oil, fish; low in meat/dairy) may help preserve global cognitive function (as measured by MMSE) over time. However, it should not be relied upon to prevent dementia diagnosis. The benefits appear to be modest and specific to certain cognitive measures, likely acting during the long pre-clinical phase of aging rather than treating active disease.

Type 2 diabetes in older adults is associated with significantly lower skeletal muscle quality (strength per unit mass) and strength, independent of muscle mass, with effects worsening as diabetes duration and glycemic control worsen.

If you have Type 2 Diabetes, maintaining muscle mass alone may not protect your physical function. Focus on resistance training to improve muscle quality (strength relative to mass), as poor glycemic control and long duration of diabetes are linked to lower muscle quality. Regular strength training may help mitigate this risk.

Intermittent fasting improves cardiometabolic risk factors, including insulin resistance, dyslipidemia, and inflammation, by triggering the metabolic switch.

Fasting can help fix metabolic issues like high blood sugar and bad cholesterol. By not eating for 12+ hours, your body switches to burning fat, which reduces inflammation and improves how your body handles insulin.

Interactive technology-based interventions provide early but transient benefits for weight loss maintenance, showing no significant long-term advantage over self-directed control after 24 months.

Interactive technology tools (apps/websites) can help you maintain weight loss in the first 1-2 years, but their effectiveness diminishes over time. To sustain long-term results, consider combining digital tools with periodic personal check-ins or human support to prevent disengagement.

Obesity negatively impacts cancer survival and treatment outcomes, including increased toxicity, dosing challenges, and poorer quality of life.

Obesity can worsen cancer outcomes and complicate treatment. It is associated with higher mortality, recurrence, and treatment challenges. Maintaining a healthy weight before and after diagnosis is crucial for better survival and quality of life. Discuss dosing concerns with your oncologist, as full doses may be safe and necessary.

Increasing total dietary fibre intake by 7 g/day is associated with a 9% lower risk of cardiovascular disease and coronary heart disease.

To lower your risk of heart disease, aim to add roughly 7 grams of fibre to your daily diet. This is roughly equivalent to one extra serving of whole grains, fruit, or vegetables. Start by swapping refined grains for whole grains or adding a piece of fruit to your snacks. Consistency matters more than perfection.

Specific types of fibre (soluble, insoluble, cereal, vegetable) show varying degrees of association with reduced cardiovascular risk, with insoluble and cereal fibre showing significant risk reductions.

Not all fibre sources are equal in this analysis. Insoluble fibre (found in whole grains, nuts, seeds) and fibre from cereals and vegetables showed stronger associations with risk reduction than fruit fibre alone. Prioritize whole grains and vegetables for maximum cardiovascular benefit.

Urbanization and associated lifestyle changes (physical inactivity, dietary shifts, stress) are primary drivers of the increasing prevalence of Metabolic Syndrome in the Asia-Pacific region.

Living in an urban area in the Asia-Pacific region significantly increases your risk of Metabolic Syndrome due to lifestyle factors like less physical activity and dietary changes. To counter this, prioritize regular physical activity and mindful eating habits, as these are modifiable factors that can reduce your risk despite your environment.

Consuming kefir significantly increases Helicobacter pylori eradication rates and reduces gastrointestinal side effects (diarrhea, abdominal pain, nausea) during standard triple antibiotic therapy for H. pylori infection.

If you are being treated for H. pylori with antibiotics, ask your doctor about adding 500mL of traditional kefir daily. One study showed this nearly doubled the success rate of clearing the infection and significantly reduced stomach pain and diarrhea caused by the drugs. Do not use heat-treated kefir, as the live microbes are required for this effect.

Higher grip strength is a strong, long-term predictor of reduced mortality from all causes, cardiovascular disease, and cancer in elderly men, independent of body composition measures.

For elderly men, maintaining strong grip strength is a critical factor for longevity, independent of how much muscle mass or body fat you have. Focus on functional strength training rather than just aesthetics or size, as strength appears to be a key driver of survival.

Regular nut consumption is inversely associated with the risk of type-2 diabetes in women, but evidence in men is inconclusive.

For women, eating nuts 5 or more times a week may help reduce the risk of developing type-2 diabetes. For men, the evidence is not yet clear, so nuts should be consumed for their overall cardiovascular benefits rather than specifically for diabetes prevention.

Metabolic flexibility, defined as the efficient switching between fuel sources (glucose vs. fatty acids) based on availability and demand, is essential for maintaining energy homeostasis and preventing metabolic diseases like type 2 diabetes and obesity.

To maintain metabolic health, avoid constant snacking on high-calorie processed foods which impairs your body's ability to switch fuels. Incorporate regular physical exercise and vary your diet to ensure your body can efficiently use both glucose and fatty acids. This adaptability protects against metabolic diseases.

Fructose metabolism generates uric acid, which causes mitochondrial oxidative stress and inhibits AMPK, leading to hepatic fat accumulation and insulin resistance independent of caloric excess.

Prioritize reducing added sugars (soda, HFCS, sucrose) over total calorie counting for metabolic health. The biochemical pathway of fructose metabolism creates uric acid, which drives insulin resistance and fatty liver. You do not need to avoid natural whole fruits, as they contain protective nutrients that mitigate these effects. Focus on the source of sugar, not just the calories.

Higher social integration is associated with lower risk of physiological dysregulation (inflammation, hypertension, obesity) in a dose-response manner across the life span, with effects emerging in adolescence and persisting into old age.

Prioritize maintaining social connections throughout your life, especially during adolescence and old age. Strong social integration acts as a protective factor against inflammation, hypertension, and obesity, with effects comparable to physical activity. In late life, social isolation poses a greater risk for hypertension than having diabetes, highlighting the critical importance of social embeddedness for longevity.

Social strain (negative quality of relationships) is a significant predictor of worsening physiological outcomes (inflammation, obesity) in midlife and late adulthood, often more so than social support.

Be mindful of the quality of your social relationships, not just the quantity. High-strain relationships (those causing stress or conflict) are linked to increased inflammation and obesity, particularly in midlife and old age. Prioritizing positive, low-strain interactions may be more beneficial for physiological health than maintaining numerous but stressful connections.

The physiological impact of social relationships varies by life stage, with social integration being most critical in adolescence and late adulthood, while social support/strain is more salient in midlife.

Tailor your social health strategy to your life stage. In adolescence and old age, focus on building and maintaining a broad social network (integration). In midlife, focus on the quality of your relationships, minimizing strain and maximizing support, as these factors become more predictive of physiological health.

High-intensity exercise causes greater muscle disruption and performance decrements than low-intensity exercise, even when total work volume is equalized.

Prioritize exercise intensity over total volume when managing fatigue. High-intensity sets cause more disruption and slower recovery than low-intensity sets, even if the total work is the same. Adjust recovery time based on intensity, not just volume.

Early postmenopausal hormone replacement therapy (HRT) significantly reduces the risk of mortality, myocardial infarction, or heart failure compared to no treatment, without increasing the risk of stroke, venous thromboembolism, or cancer.

For recently postmenopausal women, starting hormone replacement therapy early (within a few years of menopause) can significantly lower the risk of heart attacks, heart failure, and death, without increasing the risk of stroke, blood clots, or cancer. This benefit was observed in women with or without a uterus, using standard hormonal regimens. Women considering HRT should discuss the timing and type of therapy with their healthcare provider, as starting early seems to be key to cardiovascular benefit.

Consumption of excess fructose-containing sugars (sucrose or HFCS) promotes cardiovascular disease and type 2 diabetes risk through direct metabolic pathways, specifically by causing hepatic lipid accumulation, dyslipidemia, and insulin resistance independent of body weight gain.

If you consume high amounts of added sugars (especially those containing fructose like HFCS or sucrose), you may be increasing your risk for heart disease and diabetes through direct metabolic stress on your liver, even if your weight stays the same. Reducing added sugars can lower this specific metabolic risk.

Vitamin D supplementation (700–1000 IU/day) reduces the risk of falls by 19-23% in adults, but only when serum 25(OH)D levels reach at least 24 ng/mL.

Take 700-1000 IU of Vitamin D daily to reduce fall risk. This works by improving muscle strength and balance, but only if your blood levels reach at least 24 ng/mL. If you are taking lower doses, you may not get this specific benefit.

Whey protein induces greater satiety and reduces subsequent food intake compared to casein due to faster gastric emptying, leading to higher postprandial plasma amino acid, CCK, and GLP-1 concentrations.

If you want to feel fuller and eat less at your next meal, choose whey protein over casein. Whey digests faster, causing a quicker spike in satiety hormones (CCK and GLP-1) and blood amino acids. This 'fast' protein effect can help you naturally reduce your calorie intake at subsequent meals compared to 'slow' proteins like casein.

Rapid urbanization and economic growth in lower-income countries drive a nutrition transition characterized by increased consumption of fats and sweeteners alongside reduced physical activity, leading to rising obesity and chronic disease rates.

In lower-income countries, moving to cities and gaining income often leads to eating more fat/sugar and moving less, causing obesity and diabetes. To stay healthy, these populations need targeted interventions to maintain physical activity and choose healthier foods despite urbanization.

The shift from agricultural to industrial/service occupations leads to reduced physical activity, contributing significantly to obesity and chronic energy deficiency in rural areas.

Jobs in urban/industrial settings are less physically demanding than agricultural work. Maintaining physical activity requires intentional effort outside of work.

Specific gut bacteria, particularly Akkermansia muciniphila and those producing short-chain fatty acids (SCFAs) like butyrate, protect gut barrier integrity and reduce inflammation, whereas HFD reduces their abundance.

Feeding your gut bacteria fiber and prebiotics can increase beneficial bacteria like Akkermansia and butyrate producers, which strengthen your gut lining and reduce inflammation.