There are many foods, both unhealthy and healthy, that can easily spike blood sugar levels. If you have type 2 diabetes, then you probably know those foods pretty well, as counting carbohydrates can help you control blood sugar levels. The number of carbs in a certain food, however, is not the only determining factor that affects blood sugar. 

All carb-rich foods convert into sugar in the body, but a food’s fiber, fat, and protein all influence that food’s impact on blood sugar levels. All of those nutrients play a role in a food’s glycemic index (GI), which is a ranking of how drastically it can raise blood sugar levels compared with pure glucose. Pasta and sports drinks, for example, rank high on the list of high-GI foods. Lettuce, dark chocolate, peanuts, and other foods have a lower GI rating. Below, you’ll learn about six foods that tend to spike blood sugar levels, in addition to better ways to approach them to regulate blood sugar.

Fast Food

The common thought is that hamburgers and French fries are calorically dense and rich in unhealthy fats. That is true, but these foods are also rich in sugar and refined carbs, both of which can raise blood sugar levels. Many popular fast food chains sell burgers that contain as much sugar as a candy bar! A cheeseburger from a fast food place may contain seven grams (g) of sugar and 32 g of carbs, compared to a two-ounce Snickers bar, which contains 29 g of sugar and 35 g of carbs. Unfortunately, there is no recommendation for approaching fast food places in a healthy way. We recommend that you avoid these establishments at all costs.

Dried Fruit

Fruit can spike blood sugar levels if you consume a lot of it, but you don’t have to completely eliminate it from your diet. Many fruits offer fiber, beneficial vitamins and minerals, and antioxidants that help protect cells. When you do consume fruit, make sure that you only enjoy a single serving, as opposed to an entire bowl of fruit salad. Choose whole fresh fruits because they are not processed and don’t contain added sugars. Plus, you have the added nutrients that may help you manage type 2 diabetes. 

Dried fruit tends to have a lot of sugar and processed ingredients. That is especially true for the varieties in trail mixes and such. A whole apricot, for example, contains a little over three g of sugar, while half of a dried apricot has nearly two g. If you want to enjoy dried fruit, choose the varieties that are free of preservatives and added sugars. 

Starchy Vegetables

In large amounts, starchy vegetables like corn, potatoes, and peas can have a greater amount of carbs than non-starchy vegetables, such as broccoli, cauliflower, and cabbage. Don’t eliminate starchy vegetables from your diet; rather, eat them in moderation. Starchy vegetables still provide beneficial nutrients and are usually higher in fiber than non-starchy vegetables. Pair your starchy vegetables with foods that contain healthy fats, fiber, and lean protein. In doing so, you will dramatically reduce the likelihood of a big blood sugar spike. 

Sugar-Sweetened Drinks

We get it: soda and other sugar-sweetened drinks are delicious. It is very difficult to control your blood sugar if you drink those beverages, though. Ignore the heavy amounts of sugar in soda, sweetened juices, or teas for a second. These beverages do not contain any fiber, protein, or healthy fats. They also do nothing to fill you up and they may even increase the risk of dehydration on sunny days. The only thing they may be beneficial for is if someone needs to quickly raise blood sugar when experiencing acute hypoglycemia. Instead of drinking sugary sodas, opt for soda water, which is sugar-free and still provides carbonation. You can also add fresh fruit to water to naturally flavor the water and increase the healthy benefits. 

Some Non-Dairy Milks

Some people decide to consume non-dairy milks to reduce their consumption of dairy products. In an effort to be healthier, people who drink more non-dairy milks may raise their blood sugar levels. These milks are not low-GI foods, with oat milk being the highest in sugar. Rice milk is the second highest in sugar, exhibiting a GI of 86. If you want to drink a non-dairy milk, opt for unsweetened versions. Unsweetened soy milk, for example, contains 0.5 g of sugar and 3.5 g of protein per serving.

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Is rice a nutritious food? White rice typically undergoes processing, so manufacturers enrich it with added nutrients. The hull is missing, but so is the bran and germ. Brown rice, on the other hand, has the hull removed. White rice tends to have a low fiber content, which may cause digestive issues. All that said, many communities around the world eat white rice on a daily basis.

Rice is available in many varieties with different colors, grain lengths, flavors, and textures. That’s ringht, folks, white rice isn’t the only option available! The nutritional quality also varies depending on the type of rice, milling process, agricultural environment, and processing. For example, some varieties have a higher protein and fiber content and exhibit a low glycemic index. Other types of rice that undergo more processing may have a lower fiber, vitamin, and mineral content, which can increase the glycemic index. 

Some types of rice are more suitable for certain dishes, such as sushi rice or jasmine rice for fried rice. If you want rice that exhibits a more nutritionally diverse profile, you may want to avoid white rice and opt for other colors and varieties. Continue reading to learn more about them. 

Black Rice

Rich in antioxidant compounds, specifically anthocyanins, which give the rice its signature purple-black hue. According to researchers, including a lot of anthocyanins in the diet can improve blood glucose and lipid levels, in addition to lowering the risk of cardiovascular disease. Nutritional data states that half a cup of cooked black rice provides 3.3 grams (g) of protein, 17.2 g of carbs, 82 calories, and 1.5 g of fiber. It also contains B vitamins, selenium, zinc, and magnesium. Choose lightly milled or whole black rice varieties because milling can decrease the nutritional content. 

Purple Rice

Different from black rice, purple rice is also a rich source of anthocyanin antioxidants. Unlike black rice, purple rice has a sweeter flavor. Half a cup of cooked purple rice contains 90 calories, 19 g of carbs, 2 g of protein, and 1 g of fiber. A small study found that bread made with purple rice did not increase blood sugar levels as much as bread made with white rice. There was, however, no significant difference between white bread and bread made with purple rice. More research is still necessary to understand purple rice’s effect on blood sugar. 

Wild Rice

Did you know that wild rice is actually the seed of an aquatic grass? It has a higher protein and lower fat content compared to other rice varieties, with half a cup of cooked wild rice providing 83 calories, 17.5 g of carbs, 3.3 g of protein, and 1.5 g of fiber. Wild rice also contains a higher resistant starch content than both white and red rice. One study found that digestive starch increased glucose levels more than resistant starch. Researchers state that that is because resistant starch isn’t as digestible, making it more suitable for blood sugar regulation. 

Brown Rice

Being that brown rice is a whole grain, it does create a more balanced meal for blood sugar management. In fact, brown rice has a lower glycemic index than other rice varieties, but it does contain more arsenic than white rice. The outer layer of the grain contains arsenic, which is removed during the milling process to make white rice. This toxic metal only causes acute toxicity in high doses. Long-term exposure of arsenic through diet, though, can pose potential health risks, such as an increased risk of diabetes. A half cup of cooked brown rice offers 109 calories, 23 g of carbs, 2.3 g of protein, and 1.8 g of fiber. 

Red Rice

This type of rice is commonly eaten in southern France, Bhutan, and Thailand. It has a similar nutty flavor and aroma to basmati rice, but red rice has anthocyanins, which is what gives red rice its color. The anthocyanin content isn’t as prevalent in red rice as it is in purple or black rice, which explains the lighter color. Half a cup of cooked red rice contains 92 calories, 19 g of carbs, 2.1 g of protein, and less than 1 g of fiber.

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Berberine is a naturally occurring compound in many plants. For thousands of years, it has been used in Traditional Chinese Medicine (TCM), Ayurveda, and other medicinal traditions to treat digestive disorders, inflammatory conditions, and infections. Some research indicates that it may offer protection against high blood pressure, diabetes, and high cholesterol, among other conditions. 

What Is Berberine?

Extracted from several plants, berberine is a bioactive compound that belongs to the alkaloid class. It is yellow and typically used as a dye, despite its long history in traditional medicinal applications. Modern evidence suggests that it exhibits impressive health benefits that may address chronic conditions. As of now, limited human research indicates that berberine may lower cholesterol, triglycerides, and blood sugar levels. This is of great interest to the health experts because these are reversible risk factors for heart disease. Although it appears to be safe and only causes a few mild side effects, you may want to consult a healthcare professional if you are interested in taking it. 

How Does Berberine Work?

There have been hundreds of studies on berberine’s effects on the body. According to animal studies, one of berberine’s primary actions is to activate AMP-activated protein kinase (AMPK), an enzyme inside cells. Found in cells throughout the body, AMPK has an active role in regulating metabolism and energy levels. Berberine also has an effect on other molecules inside cells, potentially affecting which genes are turned on or off. That may help protect against many chronic health conditions, but more research is necessary on this matter. Continue reading to learn more about berberine’s health benefits. 

May Protect Against Bacterial Infections

A 2022 study found that berberine helped prevent the growth of Staphylococcus aureus. Researchers note that this bacterial strain can cause sepsis, pneumonia, meningitis, and a range of skin conditions. Another study found that berberine exhibited an ability to damage the DNA and protein of certain bacteria, due to its antimicrobial activity. 

It Helps Lower Blood Sugar Levels

According to many studies, berberine can significantly lower blood sugar levels in people with type 2 diabetes. In 2008, study authors monitored a group of 116 participants who took one gram of berberine per day. The results indicated that berberine lowered fasting blood sugar by 20%, and it also lowered hemoglobin A1c (HbA1c) by 12%. Additionally, berberine improved blood lipids, including cholesterol and triglycerides. Researchers note that berberine seems to work in several ways to aid these processes:

• Decreases sugar production in the liver
• Reduces insulin resistance to make insulin more effective
• Increases the amount of beneficial bacteria in the gut
• Slows the breakdown of carbohydrates in the gut
• Increases glycolysis, which helps the body break down sugars inside cells

May Aid Weight Loss

There is a lot of attention on berberine because it may be a viable weight loss supplement. An older 12-week study involved people with obesity who took 500 milligrams (mg) of berberine three times daily. At the end of the study, participants experienced five pounds of weight loss, on average, with a 3.6% reduction in body fat. A review of 12 studies noted that supplementing with berberine led to significant reductionist body weight, belly fat, and body mass index. It was also effective at decreasing C-reactive protein, a marker of inflammation. Other research found that berberine works to inhibit the growth of fat cells at a molecular level, which may promote weight loss. Although existing research is promising, more research is necessary to determine berberine’s weight loss effects.

It Helps Lower Cholesterol

If you have high levels of triglycerides and LDL cholesterol, you have a higher risk of heart disease and stroke. Some research suggests that berberine may help lower LDL cholesterol and triglyceride levels. One review of both animal and human studies found that berberine exhibits cholesterol lowering effects. Researchers believe that berberine’s effects are similar to drugs that reduce high cholesterol. The only difference is that berberine does not cause the same side effects. 

May Benefit People With Obesity

There is an obesity epidemic in the United States, and it increases a person’s risk of type 2 diabetes, heart disease, high cholesterol, and high blood pressure. One review found that people who took 750 mg of berberine twice daily for three months experienced significant weight loss. Another double-blind study monitored people with metabolic syndrome who took 200 mg of berberine three times daily. Participants experience decreases in their body mass index scores. Finally, some research suggests that berberine works similarly to metformin, a drug that doctors typically prescribe people with type 2 diabetes. Additionally, berberine works to alter gut bacteria, which may benefit people with diabetes and obesity.

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You have undoubtedly ordered, or at least heard of, an acai bowl. Although acai berries and bananas typically make up the base for these bowls, dragon fruit, also known as pitaya or strawberry pear, is another common base. Are pitaya and dragon fruit the same thing, though? We will cover all that and more in this article.

What Is Pitaya?

Pitaya, or dragon fruit, is a low-calorie tropical fruit that has a subtly sweet and somewhat neutral flavor. The fruit has a pink exterior with green leaves, but it can either have white or vibrantly pink flesh inside. The pink pitaya is slightly richer in flavor and nutrients and exhibits a flavor similar to that of an earthy watermelon, but the seeds give it the consistency of a kiwi.

First discovered in Central America hundreds of years ago, this vibrant, tropical fruit has expanded across the globe. According to historians, early missionaries brought pitaya to Asia, where it is commonly known as dragon fruit. It’s not just a pretty fruit, though. Continue reading to learn more about its health benefits. 

May Promote Gut Health

There are trillions of microorganisms that make up the gut microbiome. In various human and animal studies, imbalances in the gut have been linked to poor immune health and more serious problems, such as heart disease. Having a greater amount of beneficial bacteria in the gut positively impacts your overall health. 

Pitaya is a natural source of prebiotics, which work to feed the beneficial bacteria in the gut. Prebiotics, just like all fibers, are not broken down by the gut. The bacteria in the gut can’t digest them, so bacteria essentially use prebiotics as fuel for growth. Regular consumption of prebiotics and probiotics can help reduce the risk of gut disorders. That said, more research is necessary to determine the direct effects of pitaya on gut health. 

Great Source Of Fiber

Fiber is best known for its role in digestion, but many research studies indicate that it may benefit heart function and reduce the risk of type 2 diabetes. Some preliminary research found that diets rich in fiber may help ward off colon cancer, but more research is still necessary in this field. It should be noted that there are no direct studies linking the consumption of pitaya to any of the aforementioned conditions. One cup of pitaya provides 5.6 grams (g) of fiber, which fulfills about one-fifth of the recommended daily intake (RDI). Generally speaking, the average adult should consume 25 to 30 g of fiber per day from food, not supplements.

May Prevent Against Chronic Disease

According to various studies, pitaya contains powerful anti-inflammatory antioxidants. Betacyanins are the antioxidants that give pitaya its beautiful pink exterior. Studies confirm that these antioxidants work to reduce oxidative stress, or damage to cells, caused by an overabundance of free radicals in the body. The body produces free radicals when it breaks down food, or when you expose yourself to radiation, environmental pollution, or cigarette smoke. A buildup of these free radicals can accelerate cell aging and increase the risk of health problems, such as heart disease, arthritis, or cancer. 

The pink-fleshed pitaya contains phenolic compounds, which contribute to the taste, color, and health benefits. A 2021 report found that pitaya has the highest concentration of total polyphenols and antioxidant activity compared to white or yellow dragon fruits. Researchers believe that the microbiome shift caused by the prebiotics in pitaya may help reduce the risk of colon cancer. Protection against other types of cancer may be attributed to the presence of phenolic acids, flavonoids, and other antioxidant compounds, but more research is necessary.

Encourages Healthy Blood Flow

By eating pitaya, you may help to improve overall blood flow throughout the body. It can’t be that simple, right? Not quite, unfortunately, but a small study of 18 younger, healthy people examined the effects of eating 24 g (just under an ounce) of pitaya powder daily, or a placebo. Researchers observed the outcomes that pitaya extract had on artery stiffness, blood pressure, and blood flow. All of these were measured one, two, three, and four hours after consumption, and after two weeks. 

The researchers found that those who consumed pitaya extract showed significant improvements in blood flow two, three, and four hours post consumption compared to the placebo group. Those results remained consistent even after the two-week period. Finally, researchers attribute these benefits to betalain, the plant’s red pigment.

May Help Regulate Blood Sugar

Even though pitaya contains natural sugar, eating it could actually help control your blood sugar levels. Research indicates that the antioxidant compounds in pitaya may help regenerate beta cells in the pancreas. These beta cells make and secrete insulin and amylin, two hormones that help regulate blood sugar levels. The anti-inflammatory properties of pitaya may also play a role in this, as inflammation is a major risk factor for the development of type 2 diabetes. 

A review from 2017 analyzed four previously published studies. The conclusion was that pitaya had a significant ability to help lower fasting blood sugar levels in people with prediabetes. Although these results were not observed in people with type 2 diabetes, blood sugar reduced significantly when people consumed larger portions of pitaya.

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Is there anything better than a good night’s sleep? You wake up in a good mood and when you sit up and get out of bed, it’s as though your body thanks you for that rest. Contrast to the mornings when you wake up after a minimal amount of sleep. You don’t feel like yourself and you usually see dark circles under your eyes. You feel sluggish and would give anything for a few more hours of sleep. 

Growing evidence indicates that sleep is necessary for maintaining long-term health. The body can typically handle a few nights with minimal sleep, but it is not sustainable over time. There will be a price you pay if you continually get insufficient sleep, according to health experts. In this article, we’ll detail some of the health problems linked to sleep deprivation.

Type 2 Diabetes

People who experience minimal sleep or poor quality sleep tend to have poorer blood sugar control, especially in people with diabetes. Additionally, sleep deprivation can increase the risk of developing type 2 diabetes, according to some studies. In a group of middle-aged Caucasians, researchers observed a strong connection between poor sleep quality and metabolic syndrome, fasting blood duster levels, insulin levels, and insulin resistance, a precursor for type 2 diabetes. 

Kidney Issues

Unfortunately, the link between insufficient sleep and kidney health has not been as firmly established as the link between poor sleep and other health conditions. Researchers note that people with chronic kidney disease tend to have sleep disorders, including restless leg syndrome and insomnia related to their condition. Some evidence shows that poor sleep quality may increase the risk of developing chronic kidney disease. Researchers believe that the link could be related to disruptions to the circadian rhythm. 

Depression And Anxiety

According to research, people who have chronic insomnia have a higher rate of depression and anxiety. An estimated 40% of people with insomnia have clinical depression. The relationship between your mood and sleep is complex and bidirectional. That means that depression or anxiety can negatively impact sleep and lack of sleep can negatively affect your mood. Sleep experts consider insomnia to be an independent risk factor for developing mental health disorders, such as depression. You may need to address your sleep problems and anxiety or depression separately in order to improve your overall health. 

A Less Healthy Gut

The gut microbiome is a complex system of trillions of microorganisms found in the gastrointestinal (GI) tract. Experts believe that the more diverse the microbiome, the better a person’s overall health is. Some studies suggest that altered sleep patterns, such as those consistent with night shift workers, may impact gut health. One study used Mendelian randomization, a method that looks at genetic variation to study the effects of different health variables. This study found that sleep issues may alter the abundance of bacteria in the gut. 

Hypertension, Stroke, And Heart Disease

According to the American Heart Association (AHA), the smallest changes in sleep have been linked to heart issues. After the clocks change in March, there are 24% more heart attacks for the first three to four days. When the clocks “fall back” in November, the AHA estimates a 21% reduction in heart attacks because people gain an hour of sleep. Sleeping for five hours or less per night on a regular basis has been associated with a two to three times greater risk of coronary artery buildup. That decreases the flow of blood to your heart, so sleep deprivation may increase the risk of coronary artery disease. 

Reduced Immune Function

Sleep experts suggest that insufficient sleep or poor sleep quality can harm immune function. Evidence shows that poor sleep increases your susceptibility to various infections and illnesses. Studies show that people who sleep less than seven hours per night are three times more likely to develop the common cold compared with people who get eight hours or more of sleep per night. 

Additional research states that insufficient sleep can make it more difficult for the body to produce disease-fighting antibodies, specifically after receiving flu, hepatitis A, and hepatitis B vaccines. Participants who only slept four hours per night in the days before and following vaccination developed lower levels of antibodies compared to those who had great sleep. 

Weight Gain

Unfortunately, there is a strong connection between sleep issues and being overweight or having obesity. Failure to get enough sleep every night can cause a hormonal imbalance, and these are the hormones that regulate appetite. Ghrelin makes you feel hungry and leptin helps you feel full. Leptin levels tend to rise during sleep, so the theory is that insufficient sleep causes a decrease in those levels. That makes you feel hungrier, which leads to unnecessary eating. Additionally, sleep disturbances of any kind can increase the production of ghrelin, which increases appetite. Studies suggest that insufficient sleep can make people burn 100 more calories per day. While that sounds wonderful, the extra wake time increases how much people eat or drink by more than 250 calories per day. Over time, that can cause people to gain weight.

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The liver is the largest internal organ in the body and is tasked with several important duties. It works to remove toxins, such as alcohol, from the bloodstream, regulates blood clotting, and aids with bile production. Much like most other organs and systems in the body, the liver is prone to damage based on certain lifestyle habits. The more damaged the liver is, the worse it functions. 

It’s estimated that liver disease affects 4.5 million adults in the United States. Liver disease is a broad term that encompasses different conditions, which impair healthy liver function. Liver conditions include liver cancer, hepatitis, and non-alcoholic fatty liver disease. Sometimes, symptoms of an impaired liver happen immediately, but they can also take time to show up. Additionally, they usually don’t show up until there is significant liver damage. 

How do you know when something is wrong with the liver? How do you know what to do to address the problem? Hepatologists want you to know about the five most important warning signs of liver disease, and what to do if you notice them. 

Dark Urine, Even If You Are Hydrated

Usually, dark urine indicates dehydration, and it is quite common to see in the morning or after long periods without fluids. Dark urine is also typical for people with liver conditions. This is due to the buildup of bilirubin, which causes urine to appear dark orange, brown, or amber in color. If you regularly hydrate and still notice issues with urine color, something else is likely afoot, so consult your healthcare provider to determine the cause. 

Swelling In The Legs, Ankles, Or Abdomen

Swelling may not be the first thing you associate with the liver, but swelling in the legs and feet may indicate a problem in the body. This is especially true when you have cirrhosis, or scarring of the liver. Cirrhosis basically slows the flow of blood through the liver and increases pressure in the vein that delivers blood to it. The pressure in the portal vein, as it is called, can lead to fluid buildup in the legs and abdomen. The swelling may also occur if the liver cannot produce enough of certain blood proteins, such as albumin. 

Yellowing Of The Skin Or Eyes

Jaundice, or yellowing of the skin or whites of the eyes, can be a subtle sign of liver disease. Jaundice occurs when there is excess bilirubin, which is a pigment created during the breakdown of red blood cells. The liver typically processes bilirubin and removes it from the body, but too much can cause jaundice and other liver issues. High levels of bilirubin, however, are not always a concern for adults, which is why it is crucial to speak with your healthcare provider if you notice jaundice. 

You Bleed Or Bruise Easily

It is possible for people with liver damage to bruise or bleed easily when injured. The reason this happens is because the liver produces proteins necessary for blood clotting. If the liver is not functioning optimally, then you are at greater risk of bleeding or bruising easily.

Confusion

It is perfectly normal to forget things from time to time. You walk out of the house without your lunch after just packing it, or you can’t find your sunglasses, which you put on your head. You should not ignore major changes in your mental state, though, as they may indicate liver problems or other underlying issues. A person who is generally healthy can develop acute liver failure, which can manifest in mental changes or disorientation, even personality changes. 

What To Do If You Think You Have Liver Damage

Do not dismiss liver issues, so do not dismiss these symptoms if you notice them. It is common for people to experience liver problems if they have type 2 diabetes, drink alcohol heavily or moderately, or share needles. It is also common to experience liver problems if there is a family history of liver disease. Discuss any liver damage symptoms with your doctor to determine the right course of action. Stool changes, appetite changes, and exhaustion are also symptoms of liver problems.

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Erectile dysfunction (ED) can be a normal part of having a penis, to put it bluntly. Sorry, folks, but these issues are part of manhood, especially as men age. Ongoing ED issues can interfere with your sex life, but they can also cause issues outside the bedroom. 

What is Erectile Dysfunction?

ED is the inability to get and keep an erection firm enough for sexual intercourse. If you have trouble achieving an erection from time to time, you don’t need to worry or doom scroll different medical websites. If ED is an ongoing issue, though, it may cause stress and affect your self-confidence, two things that can create relationship problems. Underlying health conditions can also increase the risk of ED, so you may want to treat the conditions in order to remedy the ED problem.

In the past, health professionals thought that ED resulted from psychological causes. These days, experts say that ED is commonly caused by physical health issues, such as type 2 diabetes, heart disease, high blood pressure, and vascular disease. Some prescription drugs, including antidepressants, blood pressure meds, and sedatives, can also cause ED. In some cases, a combination of physical and psychological factors may cause the issue. Below, we will highlight everyday habits that can worsen ED. You may not even know that you are causing the problem!

5 Common habits that fuel Erectile Dysfunction

1. Being sedentary

If you do not engage in regular physical activity, then you are at a higher risk for developing ED. Research indicates that regular aerobic exercise, such as swimming, cycling, or walking, can significantly improve ED. A 2023 study found that exercise can improve ED symptoms just as effectively as medications like Viagra. Just remember that ED can serve as a barometer for underlying cardiovascular health. Urologists suggest that you engage in aerobic exercise to improve cardiovascular health to positively influence erectile health and function.

2. Using marijuana

As of 2024, marijuana is legalized for recreational use in 24 states, plus the District of Columbia. People use it to help promote relaxation, improve sleep, and reduce anxiety. Although some people report that using cannabis increases libido and improves sexual performance, it may be harmful in the long run. According to researchers, THC, the active compound in cannabis, affects the brain’s neurotransmitters. Over time, that can disrupt the necessary signals to achieve an erection. Chronic marijuana use can also reduce testosterone levels, which can impair sexual performance and libido. In some individuals, marijuana can increase feelings of anxiety and paranoia, which can contribute to performance anxiety and worsen ED. 

3. Insufficient sleep

If you do not get enough sleep, cortisol levels can increase and testosterone levels can decrease. How significant that decrease is will depend on how sleep-deprived you are. Higher cortisol levels can increase levels of stress and anxiety, in addition to weight gain, moodiness, and mental performance. If you do not regularly get enough sleep, you may experience fatigue and a reduced interest in sexual activity. That lack of interest can worsen sexual dysfunction, both of which feed off each other. Urologists note that men who do not sleep enough may not produce sufficient signal from the pituitary gland, and ultimately suffer from low testosterone and ED.

4. Drinking too much alcohol

Health experts note that a drink or two here and there will most likely not have a big impact on sexual health. Excessive alcohol intake, however, can lead to ED problems in the short- and long-term. Alcohol is a depressant that can interfere with the brain’s ability to send the right signals that trigger an erection. Heavy drinking can also reduce testosterone levels, which are integral for optimal sexual function. Additionally, chronic alcohol use can worsen symptoms of anxiety and depression, which can negatively impact sexual health.

5. Smoking

In case you needed another reason to stop smoking cigarettes, this is it. Smoking can damage blood vessels, which reduces blood flow through the body, including to the penis. Nicotine constricts blood vessels, limiting the circulation necessary for an erection. Long-term smoking can also lead to permanent vascular damage, making erections much more difficult to achieve. Finally, smoking increases the risk of developing other health issues, including diabetes, heart disease, and hypertension, all of which can cause ED. In fact, men who smoke cigarettes are almost two times as likely to develop ED compared to men who don’t smoke.

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A new report suggests that nearly 50% of dementia cases could be prevented by addressing 14 preventable risk factors. Recently, high cholesterol and vision loss have been added to the list of modifiable risk factors for dementia. Taking care of your physical health and engaging in mentally stimulating activities during midlife can reduce your risk of dementia. Continue reading to learn more about the new report. 

This new report, which was written by 27 of the world’s leading dementia specialists, urges health officials to take action to reduce preventable risks of dementia. Some people will undoubtedly develop dementia, but addressing risk factors earlier in life may help them live a longer, healthier life. It may even help them delay development of the cognitive illness. It is never too early to take action, especially when these opportunities can make a big impact on your life. 

Preventing Physical Threats To Mental Acuity

According to the new report, there are 14 modifiable risk factors for dementia, which are:

• Obesity
• Smoking
• High blood pressure
• Exposure to air pollution
• Vision loss
• Depression
• Diabetes
• High LDL cholesterol levels
• Social isolation
• Physical inactivity
• Traumatic brain injury
• Lower education
• Drinking too much alcohol
• Hearing loss

Physical risk factors like obesity, high blood pressure, physical inactivity, and diabetes may increase the risk of narrowed or blocked arteries. By decreasing blood flow to the brain and brain cells, you increase the risk of cognitive decline. The brain and its cells require a sufficient supply of blood and oxygen to function optimally. Drinking an excessive amount of alcohol and smoking can also increase the risk of heart disease and cause brain cells to die because of the toxins. And finally, a traumatic brain injury can disrupt mental capabilities and how the brain functions. 

High Cholesterol And Vision Loss Contribute To Dementia Risk

The new guidelines added high cholesterol and vision loss in midlife (about age 40) to the list of preventable risk factors. According to researchers, 7% of dementia cases stem from high levels of LDL, or bad, cholesterol. That is because LDL cholesterol buildup can narrow the arteries and reduce blood supply to the brain. 

2020 was the last time this list was updated and available evidence indicated LDL cholesterol as a possible risk factor. At that point, evidence about it being a risk factor for dementia was inconclusive. Since then, however, compelling evidence indicates that LDL cholesterol increases the risk of developing cognitive decline. Additionally, vision loss was also a recent update. Hearing loss was already on the list, and it seems consistent that a decline in sensory functions can lead to confusion and problems processing information. In fact 2% of dementia cases were attributed to untreated vision loss later in life. 

How to Reduce Dementia Risks

People can take preventative steps to delay mental decline at any age. The longer you expose yourself to risk factors, the more harmful they are to overall cognition. Developing healthier habits during early life and midlife can form a strong base for behaviors later in life. Getting regular exercise and following a healthy diet can decrease your risk for some of the risk factors of dementia. Health experts have several suggestions that can help people keep the dangers of cognitive decline at bay, and they include:

• Making screenings and treatments for vision impairment accessible for all
• Treating depression effectively
• Providing all children with quality education and ensuring that they are cognitively active in midlife
• Prioritizing supportive community environments and housing to increase social contact
• Reducing the sugar and salt content in food sold in stores and restaurants
• Wearing helmets and head protection in contact sports and while riding bikes or skateboards
• Expanding measures to reduce smoking and increasing the minimum age of purchase
• Detecting and treating high LDL cholesterol in midlife
• Making hearing aids available for those with hearing loss
• Reducing exposure to air pollution via stricter clean air policies

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It is no secret that antidepressants can cause weight gain, which is one reason people want to avoid them. A recent study highlighted exactly which antidepressants are more likely than others to increase body weight. Researchers examined the electronic health records of more than 183,000 people (aged 18 to 80) in the United States taking antidepressants for the first time. The team tracked overall weight for 24 months. 

Researchers compared various drugs to Zoloft, the most readily prescribed antidepressant among study participants. After six months, Zoloft users gained half a pound, and people taking Prozac experienced similar weight gain. Those prescribed Cymbalta, Paxil, and Celexa gained a little more on average. Lexapro users experienced the most weight gain of 1.4 pounds at the six-month mark. That number increased to 3.6 pounds after 24 months. Although people taking Wellbutrin did not experience weight gain at six months, they did gain a pound after 24 months. 

Researchers suggest that people who experience unwanted weight gain as a side effect of taking antidepressant are less likely to continue taking medication. That is why study authors wanted to compare weight gain across first-line antidepressants. Understanding this may help inform clinicians to make the best decisions for the overall health of their patients. 

Why Is Weight Gain A Common Side Effect?

The exact mechanism for weight gain is not fully understood, and it wasn’t explored in the study. Some researchers suspect a few reasons as to why antidepressants may cause some people to gain weight. Health experts believe that it has to do with an increase in serotonin, the chemical that plays a role in overall mood. 

Lexapro, Prozac, Paxil, and Celexa all raise serotonin levels. Similarly histamine receptors, such as tricyclic antidepressants, raise serotonin levels. Increasing serotonin can enhance a person’s appetite and cravings for carbohydrate-rich foods. Additionally, some research suggests that certain antidepressants can change metabolism by slowing metabolic rate. They may also influence insulin, make people sluggish and lazy, and promote fat storage. 

It is possible for some people to lose weight once they get off antidepressants, but that isn’t feasible for everyone. Some changes that result from taking antidepressants take a long time to wear off, for example, metabolic changes. The extent of weight loss after you discontinue antidepressants can vary depending on medication use, metabolic changes, and overall lifestyle. 

Balancing Weight Gain With Other Factors

According to health experts, weight gain is a factor to consider when deciding on an antidepressant. Not only can weight gain increase feelings of depression, but it can also exacerbate underlying medical conditions, including diabetes, cardiovascular disease, or hypertension. Someone who is depressed may also feel overwhelmed by having to manage weight, in addition to their mental health. For this reason, clinicians need to be careful about addressing these concerns prior to prescribing antidepressants. 

Each class of antidepressants works differently, so medical professionals should consider a person’s symptoms and medical history. People with a history of seizures, eating disorders, or those who abruptly quit alcohol or sedatives should not take Wellbutrin. The reason for that is because it can increase the risk of seizures and cause other symptoms, including anxiety, insomnia, and risk of hypertension.

The good news is that antidepressants aren’t necessary for everyone. There are various actions a person can take to reduce symptoms of depression, with therapy being a great one. The main thing that mental health experts want is for people to take action. If you are struggling with depression, do not avoid mental health treatment options, especially if the fear is weight gain. There are many methods to treat depression, and medication isn’t always the answer. Additionally, it may not be the answer for you. Do your research and talk to your healthcare professionals to see what the right option is for you if you have depression.

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The older you get, the more difficult it is to remember information. Which restaurant did you eat at last week for lunch with your friend, James? Better yet, where are your car keys that you just had in your hand 40 minutes ago? Remembering such things becomes more difficult with age, and it also takes longer to learn something new. 

Although brain aging is a natural part of life, there are many things you can do or not do to keep your brain healthy. Are there foods that contain nutrients that can boost brain health? Absolutely, but you don’t have to immediately transform your diet to encourage brain health as a jumping off point. You can help prevent your brain from aging prematurely by assessing your daily habits. 

Health experts agree that most people engage in seemingly harmless everyday habits that can prematurely age the brain. What are these habits and what can you do instead? Continue reading to learn about the mistakes you need to correct. 

You Dismiss Chronic Stress 

Stress is a natural part of life and the body can quickly recover from acute stress that results from a specific situation. Problems arise when you do not address chronic stress that you carry around. People are excellent at keeping the stress response on all day, at least at a moderate level they may not even notice. Psychiatrists state that people can carry around unconscious stress even when nothing stressful is happening. 

Ideally, you recognize stress and find ways to release it throughout the day. You can engage in stretching, mindful meditation, or exercise to help reduce stress. It can be helpful to create short-term states of acute stress to help relieve chronic stress. For example, jump in a cold shower or cold plunge, sit in a hot sauna, or engage in high-intensity interval training. You will be stressed during the activity, but the activity leads to relaxation and better quality sleep later on.

You Aim For Enough Sleep, But The Quality Isn’t Good

You may aim to get seven to nine hours of sleep per night, but it means nothing if the quality of sleep is poor. You probably know that you feel tired in the morning if you tossed and turned all night. Both the quantity and quality of sleep are integral for optimal brain health. While you are asleep, the brain sorts out memories of the day and places them in the right place to access in the future. The brain also cleans beta-amyloid, the protein that wreaks havoc on the brains of Alzheimer’s patients, during sleep. That process is interrupted if you don’t sleep enough or if you sleep poorly. To improve the quality of sleep, set a consistent bedtime, minimize alcohol intake, reduce fluid intake before bed, and avoid screens at least one hour before bed.

You Don’t Get Enough Social Interaction

Whether you have a new baby, you work remotely, or you are retiring, many situations in life can make it difficult to be social. Regular in-person interactions are necessary for your brain to thrive, but online interactions can be helpful as well. When you meet someone new, the brain forms a new connection between cells. Having a strong social network has been proven to improve mood, which coincidentally improves the health of the brain. If you are isolated and lack community, be that in-person or online, you may age the brain more quickly than you would like. Keep yourself engaged with people!

You Rely On Takeout Too Much

How common is it for someone to have a regular job and a side hustle? Whether you jump from job to job or have kids to care for, business can make eating at home very difficult. To save time, you eat out, and those food choices aren’t always the best. Fast food, for example, contains lots of saturated fats, added sugars, and highly processed ingredients. Studies confirm that diets high in these types of foods increase the risk of dementia. Other studies suggest that these foods lead to conditions, such as obesity or diabetes, that negatively affect brain health. For example, uncontrolled diabetes can cause the brain to shrink! 

You Don’t Engage In Regular Physical Activity

Are you familiar with the brain-boosting benefits of exercise? According to studies, regular physical activity, especially cardiovascular movements, are necessary to keep the brain young. Exercise can increase growth hormones in the brain, including nerve factors that improve brain wellness and function. Beyond working out, you can incorporate other things that count as “being active.” Gardening, hiking, swimming at the beach, or even cleaning can do more good than you realize. Not to mention, these are sustainable things that seem more feasible than going to the gym for an hour three times per week.

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