Scientists have developed a new, more effective cervical cancer screening method. The WID-qCIN test detects epigenetic changes in cells, significantly improving early cancer detection. Epigenetic changes in cells refer to alterations that can be influenced by factors such as environment, lifestyle, and aging. In a study of over 28,000 women, published in the June issue of the journal Nature Medicine, this test identified 100 percent of invasive cervical cancers and 93 percent of serious precancerous lesions within a year. Additionally, it predicted 69 percent of cancers and precancerous lesions up to six years later, compared with only 18 percent with current methods. The researchers reported that this advancement could reduce the need for invasive diagnostic procedures by 40 percent, potentially enhancing women’s health and quality of life.

Beetroot Juice Boosts Heart Health in Postmenopausal Women

New research highlights the heart health benefits of beetroot juice for postmenopausal women. Beetroot juice contains high levels of nitrate, which the body converts to nitric oxide. Nitric oxide helps blood vessels expand, making it easier for blood to flow through the circulatory system. The ability of nitric oxide to widen blood vessels is known to be particularly helpful during periods of limited blood flow and oxygen delivery, such as during a heart attack. A study of 24 postmenopausal women, published in the June issue of the journal Frontiers in Nutrition, showed that daily consumption of nitrate-rich beetroot juice significantly improved blood vessel function, reducing heart disease risk. The study included women considered early postmenopausal, or one to six years postmenopause, and late postmenopausal, six or more years postmenopause. Late postmenopausal women saw the same benefits as the early postmenopausal group. This non-pharmaceutical approach offers a promising way for menopausal women to support cardiovascular health naturally.

Study Links Body Fat and Muscle Strength to Alzheimer’s and Parkinson’s Risk

High body fat, especially in the abdomen and arms, increases the risk of developing Alzheimer’s disease and Parkinson’s disease, according to a study published in the July issue of the journal Neurology. Conversely, high muscle strength significantly reduces this risk. The study tracked 412,691 individuals—55 percent of whom were women—with an average age of 56, over nine years. It found that people with high abdominal fat were 13 percent more likely to develop these diseases, while those with high arm fat faced an 18 percent higher risk. High muscle strength, however, decreased the risk by 26 percent. This study highlights the potential to lessen the risk of developing these neurodegenerative diseases by improving body composition. Targeted interventions to reduce belly and arm fat while promoting healthy muscle development may be more effective for protection against these diseases than general weight control, the study’s researchers concluded.

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What are Mushrooms?

Mushrooms are the fruiting body of a fungus. One of the most sustainably produced foods in the U.S., mushrooms require only a small amount of water and land compared to other foods.

There are thousands of mushroom species around the world (some edible and some poisonous). White button mushrooms are most common in the U.S., but there are many more, each with its own size, shape, texture, and flavor. See “Types of Mushrooms” for more information.

Nutrition.

Mushrooms may not be plant or animal, but they provide many of the nutritional benefits of both. Much like human skin, if mushrooms are exposed to ultraviolet (UV) light vitamin D is produced, making them the only natural non-animal food source of this under-consumed vitamin. (Mushrooms grown in the dark will not have vitamin D. Look for information on package labels or ask the grower at farmers’ markets.)

Although mushrooms do not supply much protein—100 grams (g) of white button mushrooms has 3g protein, while 100g of chicken breast has 22g—the protein they do provide is “complete.” This means mushrooms, like animal proteins, have all the amino acids the human body needs, which is rare in non-animal foods. They also provide some dietary fiber and potassium, and are a good source of selenium, riboflavin, and niacin (although most U.S. adults already get enough of these nutrients).

How to Handle.

Select mushrooms that look fresh and have a firm, smooth surface. For richer flavor, choose varieties with exposed gills, such as portobello and shiitake. Before using, wipe mushrooms clean with a damp paper towel, or rinse gently with water and pat dry. The stems are edible and come with lots of flavor, but cut them off if they are tough (consider chopping and adding to a mixed dish). Keep mushrooms in their original packaging or a paper bag in the refrigerator for up to one week.

Get Cooking!

Mushrooms can be eaten raw or cooked. They work well in soups, salads, wraps, pasta dishes, stir-fries, whole-grain sides, sheet-pan recipes, as pizza toppings, or chopped as a replacement for some or all of the ground beef in recipes like Bolognese sauce and sloppy Joe’s. One simple way to enjoy mushrooms and reap the most flavor is in a quick sauté. Heat a small amount of plant oil in a skillet over medium-high heat. Add one or several mushroom varieties, whole or sliced, along with minced garlic and sliced green onion, and cook until just softened and fragrant, they will begin to give off their liquid. Serve sauteed mushrooms as a side dish or mix into whole grain dishes, pastas, and egg dishes (scrambles, omelets, and frittatas). Stuff large white or cremini mushroom caps with a mixture of minced stems, whole grain breadcrumbs, parsley, and just enough plant oil to hold the mixture together, top with Parmesan cheese, and bake. Or simply add raw mushrooms to salads and wraps, or serve them as an appetizer with dip. Enjoy!

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Judith C. Thalheimer, RD, LDN, executive editor of Tufts Health & Nutrition Letter, answers: “Microwave ovens bombard food with electromagnetic waves. This makes water molecules inside the food vibrate, which produces heat and cooks the food from the inside out. This may sound concerning, but it is safe. Whereas ionizing radiation (the type of radiation used in x-rays) affects atoms in living things and can damage the DNA in genes, potentially leading to cancer-causing mutations, electromagnetic waves, otherwise referred to as electromagnetic radiation, is non-ionizing. In addition to microwaves, non-ionizing radiation is around us every day in the form of light and radio waves.

As for the first part of your question, microwaves do change food at the molecular level by heating it, but so does every other method of cooking food. Heat causes proteins to change shape (denature). It can also degrade some vitamins, primarily vitamin C. Microwave ovens tend to preserve the nutrients in food better than other cooking methods because they heat food quickly, and shorter heating time means less time for nutrients to break down.

The most important thing to keep in mind when using a microwave oven is safety. Handle hot items with care, and make sure meats are fully cooked. Microwave ovens are more likely to leave cold spots in food than other cooking methods, so it is important to use a food thermometer to check the temperature of microwaved meat products in several spots to ensure there are no raw areas that could transmit foodborne microbes. For mixed dishes, it is a good idea to stir midway through the heating cycle, especially when reheating.

When used correctly, microwaves are generally an efficient and safe way of reheating and cooking food, and minimally alter food at the molecular level.”

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The Centers for Disease Control and Prevention (CDC) recommend that all Americans over the age of six months get an updated COVID-19 vaccine when these become available this fall. By now, nearly all Americans have had a COVID infection, gotten a COVID vaccine, or both, but the updated vaccines offer a timely boost as immunity wanes and the virus continues to mutate. While mutations are thought to help COVID variants evade immune defenses and spread faster, there is no evidence they cause more severe illness. Even so, people ages 65 and older remain at great risk of COVID-related complications—they account for two-thirds of COVID hospitalizations and 82 percent of in-hospital deaths, according to the CDC. Only about 40 percent of Americans in that age group were immunized with the COVID vaccines that were offered last fall. You can visit the CDC’s dedicated COVID vaccine website for more information (http://tiny.cc/CDCCovid).

Plant-Based Meats May Reduce Cardiovascular Disease Risk

Plant-based meat alternatives often are marketed as being low in harmful saturated fat compared with “real” meat—however, up to now it hasn’t been clear if the products reduce the risk of cardiovascular disease. A recent review from researchers at the University of British Columbia, in Vancouver, suggests that they do even though they are classified as ultra-processed foods. The review (Canadian Journal of Cardiology, June 25) looked at studies published from 1970 to 2023, and found that cardiovascular risk factors like total cholesterol, LDL (“bad”) cholesterol, and body weight all improved when people substituted plant-based meat alternatives for real meat in their diets. Compared with real meat, plant-based meat products tend to be higher in sodium, which contributes to high blood pressure. However, the review did not find that the meat substitutes raised blood pressure.

Ultra-Processed Food Harms

A recent study underlines the mortality risks associated with diets that are high in ultra-processed foods. The National Cancer Institute study looked at data from more than 540,000 people who provided information about their eating habits and health in the mid-1990s, when they were ages 50 to 71. Over half of the participants have since died. The researchers analyzed overall rates of death among those who were in the 90th percentile for consumption of ultra-processed foods at the start of the study versus those in the 10th percentile. Processed foods were defined according to a standard classification system, and included deli meats, snacks, ready meals, fast foods, and soft drinks. People who ate the greatest amounts of ultra-processed foods over the median 23-year follow-up were 10 percent more likely to die early than those who ate the least. The study was presented at the annual meeting of the American Society for Nutrition in June.

Stroke Mortality Worse for Black People

Overall rates of long-term survival following stroke are getting better—but not for Black people, according to a new University of Cincinnati study (Neurology, July 15). Researchers identified 8,428 cases of ischemic stroke (the type caused by a blood clot) and 1,501 cases of intracerebral hemorrhage (a less common and more severe type of stroke caused by bleeding in the brain). Among participants with ischemic stroke, five-year survival decreased from 53 percent in 1993-94 to 48 percent in 2015. There were no changes in five-year survival following an intracerebral hemorrhage. While the overall numbers improved, Black study participants were found to be 20 percent more likely to die within five years after an ischemic stroke than white people. Long-term social, economic and environmental inequities likely contribute to the disparity. See this month’s From the Editor for stroke-prevention advice.

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Troubling Shortfall

The research, led by a team from the University of Michigan Health Frankel Cardiovascular Center, tracked nearly 150,000 people who were seen at hospitals for serious heart conditions (including heart attack and heart failure) between late 2015 and early 2020. The analysis (Journal of the Academy of Nutrition and Dietetics, July) showed that clinicians documented providing dietary counseling in just 23 percent of cases within 90 days of hospitalization. Women, adults ages 65 and older, and people with chronic kidney disease were least likely to receive counseling.

Getting Help

Nutrition counseling is included in cardiac rehabilitation programs, and also can be obtained via a separate kind of care called medical nutrition therapy. “Cardiac rehabilitation programs counsel participants on diet, exercise and behavior modifications, with the aim of improving health outcomes in people with cardiovascular disease,” Dr. Darrow says. “These programs have been shown to boost physical function and reduce the risk of hospitalization and death for older adults with heart failure.” Medicare Part B covers cardiac rehabilitation for enrollees who have had a heart attack in the previous 12 months and those who have stable angina (chest pain caused by blocked heart arteries) or chronic heart failure. People who have undergone cerain heart procedures also are covered—the Medicare website has details (www.cms.gov). “Medical nutrition therapy involves working with a registered dietitian to build an eating plan tailored to your individual health needs,” Dr. Darrow says. The therapy is covered by Medicare Part B for certain individuals (check at the Medicare website). You need a doctor’s referral to utilize the program.

Eating to Support Heart Health

Dr. Darrow provides nutrition guidance to his patients just in case they are not able to attend a cardiac rehabilitation program or get medical nutrition therapy. He recommends people who have cardiovascular disease or have suffered a heart-related event follow an eating plan that is low in sodium and fat, such as the Mediterranean diet (see our chart) or DASH (Dietary Approaches to Stop Hypertension) diet. “Both diets are high in fruits, vegetables, whole grains and healthy fats, and limit the saturated fats that can contribute to elevated blood pressure and cholesterol,” he says. “They also permit enough of what you enjoy that it doesn’t feel like you are depriving yourself at every meal.”

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A registered dietitian, also known as a registered dietitian nutritionist (RDN), is a nationally recognized expert in nutrition and dietetics. To become an RD, a person must complete a bachelor’s degree in nutrition or a related field, fulfill supervised practice hours through an accredited internship program, and pass a national exam. RDs must maintain credentials through continuing education. In contrast, the title of nutritionist is less regulated and may vary by region. In some areas, anyone can call themselves a nutritionist regardless of education or training, while some states do require licensure for nutritionists, involving certain educational and professional criteria.

As a general rule if you’re looking for science-based advice and expertise, be sure to seek an RD in your area or online.  

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1.Embrace a Mediterranean Diet. The Mediterranean diet, rich in fruits, vegetables, whole grains, olive oil, and lean proteins like fish, has been extensively studied for its health benefits, including its positive impact on brain health. A study published in the journal Neurology found that adherence to the Mediterranean diet is associated with a reduced risk of developing cognitive decline and Alzheimer’s disease. The diet’s high content of antioxidants, healthy fats, and anti-inflammatory compounds helps protect brain cells from damage.

Tip: Incorporate foods like leafy greens, tomatoes, nuts, seeds, and fatty fish such as salmon and sardines into your meals.

2.Include Omega-3 Fatty Acids. Omega-3 fatty acids, particularly EPA and DHA, are essential fats that play a critical role in brain function. They are key components of cell membranes in the brain and have anti-inflammatory effects. Research published in the American Journal of Clinical Nutrition indicates that omega-3 fatty acids can enhance memory and slow age-related cognitive decline.

Tip: Aim to consume fatty fish like salmon, mackerel, and sardines at least twice a week. If you’re not a fan of fish, consider omega-3 supplements derived from algae or fish oil.

3. Prioritize Antioxidant-Rich Foods. Oxidative stress is a major factor contributing to brain aging and cognitive decline. Antioxidants help combat oxidative stress by neutralizing free radicals. Foods rich in antioxidants, such as berries, dark chocolate, and nuts, can support brain health.

Tip: Enjoy a variety of berries like blueberries, strawberries, and blackberries, which are high in flavonoids—potent antioxidants linked to improved cognitive function.

4. Stay Hydrated. Dehydration can impair cognitive function, leading to difficulties in concentration, short-term memory, and alertness. The brain is highly sensitive to changes in hydration status, so maintaining adequate fluid intake is crucial for optimal brain performance.

Tip: Drink plenty of water throughout the day. Herbal teas and water-rich foods like cucumbers and watermelon can also contribute to your hydration needs.

5. Get Enough B Vitamins. B vitamins, including B₆, B₁₂, and folate, are essential for brain health. They are involved in the production of neurotransmitters and play a role in reducing homocysteine levels, an amino acid linked to cognitive decline and brain shrinkage. A study in the journal Proceedings of the National Academy of Sciences found that high doses of B vitamins can slow brain shrinkage in areas particularly affected in Alzheimer’s disease.

Tip: Incorporate foods like leafy greens, eggs, legumes, and fortified cereals to ensure adequate intake of B vitamins.

6. Incorporate Healthy Fats. Healthy fats, particularly unsaturated fats, are crucial for brain health. They help build cell membranes and support the overall structure of brain cells. Diets high in healthy fats, like those found in avocados, nuts, and olive oil, have been associated with improved brain function.

Tip: Use olive oil as your primary cooking oil and snack on nuts and seeds for a boost of healthy fats.

7. Limit Processed Foods and Sugars. Diets high in processed foods and sugars have been linked to impaired brain function and an increased risk of neurodegenerative diseases. These foods can lead to inflammation and insulin resistance, both of which negatively impact brain health.

Tip: Focus on whole, unprocessed foods, and minimize the intake of sugary snacks, beverages, and refined grains.

8. Embrace Intermittent Fasting. Intermittent fasting, which involves cycling between periods of eating and fasting, has shown promise in supporting brain health. Research published in the Journal of Neuroscience Research suggests that intermittent fasting can enhance brain function, promote neuroplasticity, and reduce the risk of neurodegenerative diseases.

Tip: Consider incorporating a daily fasting window, such as the 16/8 method, where you fast for 16 hours and eat during an 8-hour window.

9. Maintain a Balanced Diet. Ultimately, maintaining a balanced diet that includes a variety of nutrients is key to supporting brain health. While specific foods and nutrients play critical roles, a holistic approach ensures that your brain receives all the essential components it needs to function optimally.

Tip: Plan meals that incorporate a diverse range of foods, ensuring you get a balance of carbohydrates, proteins, and fats along with vitamins and minerals.

The Bottom Line. Eating to support brain health involves making conscious choices that prioritize nutrient-rich, whole foods. By incorporating these science-based tips into your daily diet, you can help protect your brain, enhance cognitive function, and potentially reduce the risk of neurodegenerative diseases. Remember, it’s not just about individual foods but the overall pattern of your eating habits that makes the most significant impact on brain health.

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Oats are often considered one of the original superfoods. They contain a unique fiber called beta-glucan. This fiber can help prevent blood sugar from rising after meals, lower total cholesterol and boost gut health. In addition, fiber in general helps you feel fuller longer. That can be especially helpful when trying to achieve and maintain a healthy weight.

For anyone needing to avoid gluten, oats are an ideal fiber-rich ingredient to include in your diet. However, because of growing conditions, some oats may contain trace amounts of gluten. To be safe, read the food label for the gluten-free label.  Fortunately, there are a handful of oatmeal-to-go cups that meet the gluten-free criteria.

Helpful Hints. Consider these tips when making your on-the-go oats.

Extra! Boost the nutrition of your hot breakfast by adding extras like chia or hemp seed, or choose ones that already include them.

Natural. While the flavors are yummy, they often come with a hefty dose of added sugar. Consider adding your own fruit, nuts, and spices for deliciousness without the extra sugar.

Bone builder. For extra protein and calcium, swap out the added water for low-fat milk. FYI, it may take a little longer to cook with the milk, but the creaminess is worth the wait. 

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According to the American Heart Association, women should have no more than six teaspoons of added sugar a day and men no more than nine teaspoons (which is equal to about 100 calories for women, or 150 calories for men). Many people are blowing past these numbers, and that is concerning. A 2023 review of 73 meta-analyses, published in The BMJ, found that a diet high in added sugar was linked to 45 poor health outcomes, including diabetes, cancer, gout, hypertension, cardiovascular disease, asthma, and depression. “In essence, added sugar contributes “empty energy” or calories without the benefits of key nutrients like fiber, protein, or vitamins,” says Debbie Petitpain, MBA, RDN, spokesperson for the Academy of Nutrition and Dietetics.

The good news is you can make a few simple changes to the way you eat to decrease (not eliminate!) your added sugar intake. Here’s how to cut back on the sweet stuff without feeling deprived.

Read the Fine Print. Now that the Nutrition Facts panel on packaged foods requires producers to list the grams of added sugar in their products, it is easier than ever to spot how much is being steathfully added to everything from granola to ketchup to jerky. Petitpain says this lets you compare the nutrition numbers on products so you can choose those with fewer grams of added sugar. Another good move is to look for labels such as “no added sugar” or “unsweetened” on items like almond milk and applesauce.

Natural Selection. To help quell a sweet tooth, try eating more foods that are naturally sweet. Sugars in vegetables, like beets or sweet potatoes, and fruit, such as apples don’t count as added sugars, and research is bereft of any data linking natural occurring sugars with health woes. “Naturally occurring sugars in vegetables, fruits, and dairy are part of a complex food matrix which alters how the body digests, breaks down, and uses these sugars, which changes the effects on the body,” notes Petitpain. “There also tends to be a lot less sugar, bite for bite, compared to foods with added sugars.” So buy plain versions of items like yogurt and oatmeal and sweeten them with naturally sweet foods such as berries.

Make the Cut. If you are keen on baking, keep in mind that many recipes including those for muffins and cakes call for more sugar than what is necessary. So, you can try reducing the amount of sweetener called for by about 25 percent. Petitpain suggests including sweet tasting items like mashed banana, dates, and applesauce in your baking in place of some of the added sugar.

Embrace Other Tastes. Sweet is one of the five main tastes, with others being salty, sour, bitter, and umami. To reboot your taste buds, gradually increase your intake of unsweetened sour (such as plain yogurt or tart cherries), bitter (like arugula and radicchio), and umami (such as parmesan and mushrooms) foods. As a payoff, you’ll net more nutrients.

Be Wary of Free. Be especially skeptical of products like peanut butter, frozen yogurt, and salad dressings advertised as “reduced-fat” or “fat-free,” “When fat is removed from a product, sugar is usually added as a replacement to improve mouthfeel and flavor” Petitpain says. A serving of fat-free, fruit-flavored yogurt typically has three times as much sugar as a serving of two percent plain yogurt.

Spice it Up. Research suggests amping up the flavor of your cuisine with spices may allow you to cut back on the amount of sugar added to foods while still preserving acceptable overall liking. So, go bigger on spices like cinnamon and nutmeg in items like baked goods, oatmeal, and hot chocolate.

Don’t Fall for Health Halos. Sugar now comes in many guises, some of which, such as honey and maple syrup, are marketed as being better-for-you “more natural” ways to get your sweet fix. But for the most part, they don’t live up to their hype. “While they may offer extremely minimal nutritional benefits over refined sugar, they should still be consumed in moderation,” says Petitpain. No matter how virtuous it might sound, “organic sugar” is still sugar.

Walk Away from Cravings. The next time you’re about to give into candy bar temptation, lace up your running shoes. Research shows the simple act of taking a 15-minute brisk walk is enough to tame cravings for sugary snack foods. “Exercise releases endorphins and can improve mood and reduce stress, which are common triggers for sugar cravings,” notes Petitpain.

Order Water. Soft drinks, even the smallest sized ones, sold at top-earning restaurant chains in the U.S., have greater amounts of added sugar than the suggested daily limit, according to a report from the Center for Science in the Public Interest. When dining out, look for unsweetened beverage options. Many chain restaurants now have added sugar numbers for their foods and drinks listed on their websites, making it easier to tailor your order so it’s less sweet.

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(JACC: CardioOncology, July 2024)

• Midlife Diet Impacts Later Quality of Life. People eating a healthy diet from midlife and later can increase the likelihood of healthy aging, according to researchers. Data going back to 1986 from more than 106,000 adults aged 39 and older, and free of chronic diseases at the outset of the study, showed that following a healthy diet from their 40s and beyond were 43-84 percent more likely to be well-functioning physically and mentally at age 70 compared to people who did not follow a healthy diet. Researchers noted a healthy diet is rich in fruits, vegetables, whole grains, and healthy fats. 

(Presented at American Society for Nutrition annual meeting, June 2024)

• Beans Fill Nutrient Shortfalls. Adding more beans to a typical U.S. dietary pattern can lead to a higher intake of shortfall nutrients and improved overall diet quality, according to researchers. The study used data from the U.S. National Health and Nutrition Examination Survey to model the addition of one to two servings of canned or dried kidney beans, black beans, chickpeas, or pinto beans to younger and older adult diets. One to two servings of beans resulted in significant increases in several shortfall nutrients, including dietary fiber, potassium, magnesium, iron, folate, and choline, and increased overall diet quality as measured by the Healthy Eating Index.

(Maturitas, August 2024)

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