The findings suggest that dietary choices could help manage high blood pressure in older age, a condition linked to greater risks of heart disease, heart attack, and stroke.

Two Weeks, Twice a Day

The study involved 36 adults in their 60s and 70s and compared their responses with 39 younger adults under 30.

Participants drank concentrated beetroot juice twice a day over a two-week period. They also took a placebo version, with nitrate removed, for another two weeks.

Older adults saw a noticeable drop in blood pressure after the nitrate-rich beet juice period, but the same was not true when they consumed the placebo. Younger adults, despite drinking the same juice, did not experience a significant change in blood pressure.

The Microbiome Connection

The researchers highlighted the oral microbiome, the collection of bacteria living in the mouth, as a central factor. In older adults, beet juice led to fewer potentially harmful bacteria such as Prevotella and more beneficial bacteria such as Neisseria.

These bacteria are essential because they help convert dietary nitrate into nitric oxide. Nitric oxide helps blood vessels loosen, which makes circulation smoother and reduces blood pressure. As people age, their natural ability to produce nitric oxide declines, making them more reliant on this bacterial pathway.

While younger adults also experienced microbiome changes, their blood pressure did not fall. Researchers suggest this is because younger people already produce more nitric oxide naturally, so extra dietary nitrate has less impact. In contrast, older adults tend to have higher blood pressure and less nitric oxide, making them more responsive to dietary interventions.

Expert Views

Professor Anni Vanhatalo from the University of Exeter explained that increasing nitrate-rich vegetables in the diet could be a simple, low-cost way to support vascular health in older age. She noted that beets are not the only option—spinach, rocket (arugula), fennel, celery, and kale also provide dietary nitrate.

Co-author Professor Andy Jones added that these results pave the way for larger studies that consider lifestyle factors and differences between men and women in response to dietary nitrate.

Dr. Lee Beniston of the UK’s Biotechnology and Biological Sciences Research Council, which helped fund the work, said the study highlights how nutrition, oral bacteria, and ageing are closely linked.

Other Research on Beets and Blood Pressure

This is not the first time beets have been linked to heart health. Previous meta-analyses found that beetroot juice can reduce systolic blood pressure in adults. The effects, however, vary depending on dose, duration, and individual health conditions.

Some experts also caution that excessive nitrates can be harmful, especially if they form compounds called nitrosamines in the stomach. For most people, however, eating vegetables high in nitrates is safe and beneficial.

Practical Takeaways

For older adults looking to support heart health, small dietary changes may help:

Daily habit: A small shot of beetroot juice once or twice a day may reduce blood pressure in just two weeks.

Alternative vegetables: Spinach, celery, rocket, and kale also provide nitrates.

Oral care: Avoid strong antiseptic mouthwashes, which can wipe out helpful bacteria that aid nitrate conversion.

Heart health basics: Combine a nitrate-rich diet with exercise, reduced salt intake, and good sleep for long-term benefits.

[Source]

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However, the study also reveals a surprising and critical distinction: not all bodies of water are created equal when it comes to human health. Living within roughly 30 miles of the ocean or gulf was tied to a longer lifespan, but city residents near inland rivers and lakes showed the reverse trend, averaging about 78 years—slightly below the national norm.

The Coastal Advantage: More Than Just a View

The study’s lead researcher, Jianyong “Jamie” Wu, and his team delved into the complex factors that might explain this stark difference. Their analysis points to a mix of environmental and social factors that give coastal areas a significant health advantage.

One of the most significant findings was the difference in climate. Compared to inland locations, coastal areas usually have gentler climates with cooler summers and far fewer days of extreme heat. These cooler summers can reduce the risk of heat-related illnesses and stress on the body. This is a crucial finding, as rising global temperatures have been linked to an increase in mortality, particularly in urban heat islands.

Air quality also tends to be better along the coast, where steady sea breezes scatter pollutants and keep the atmosphere cleaner. This contrasts sharply with many inland cities situated along rivers, which often have higher levels of air pollution from industry, vehicles, and other urban sources.

The study also highlighted the socioeconomic benefits of coastal living. Coastal areas often boast higher incomes and greater opportunities for outdoor recreation, such as walking, cycling, and water sports. These factors contribute to a healthier lifestyle, reducing the risk of conditions like obesity and heart disease.

Earlier studies have connected water proximity with better health, but this research is the first to closely compare how different kinds of “blue spaces” influence life expectancy.

Inland Urban Waters: A Different Story

So why do urban residents living near inland rivers and lakes face a shorter life expectancy? The researchers suggest that pollution, poverty, and a lack of safe recreational opportunities play a key role.

Many of America’s major rivers and lakes have historically been and continue to be industrial and transportation hubs. This has led to higher levels of air and water pollution, which can negatively impact public health.

The study also noted that these urban areas often face higher rates of poverty, which is a well-known determinant of health. Lower-income neighborhoods may have less access to quality healthcare, healthy food options, and safe public spaces for physical activity.

Furthermore, the risk of natural disasters like flooding is a significant factor. Flooding can disrupt communities, damage infrastructure, and expose residents to contaminated water, all of which can have long-term health consequences. Tidal movements follow a predictable rhythm, but floods along rivers can strike suddenly and cause severe damage in nearby communities.

A Call to Re-evaluate Our “Blue Spaces”

The findings of this groundbreaking study challenge the widely held assumption that any proximity to water is beneficial. It forces a re-evaluation of how we view and manage our “blue spaces.” The study’s authors emphasize that health inequities, driven by complex environmental and social factors, are a major reason for the differences they observed.

In recent years, life expectancy in the United States has dropped more sharply—and recovered more slowly—than in other high-income countries. This study provides valuable insight into this trend, suggesting that environmental factors tied to geography and socioeconomic status are playing a key role.

While moving to the coast isn’t a realistic option for everyone, the study offers a powerful message for public health officials and urban planners. It highlights the need to address pollution, improve access to safe recreational spaces, and mitigate environmental risks in all communities, especially those near inland waters.

The key to a longer, healthier life may not be just living by the water, but living in a community where the water—and all the factors that come with it—are clean, safe, and supportive of a healthy lifestyle.

The post Living Near the Ocean May Add Years to Your Life, New Study Finds appeared first on Medical Journal Daily.

How Light at Night Disrupts the Body

Nelson’s research shows that artificial light at night interferes with the body’s internal clock, suppressing melatonin production and disrupting the natural light–dark cycle that governs many biological functions. This disruption affects multiple systems:

Brain and mood: Exposure to dim light during normal sleep hours has been shown in animal studies to increase brain inflammation, reduce levels of brain-derived neurotrophic factor (BDNF), and cause behaviors linked to depression.

Metabolism: Nighttime light alters circadian gene expression, which can impair insulin sensitivity, promote weight gain, and disturb glucose regulation.

Immune function: Irregular light exposure can suppress normal immune responses or cause chronic low-grade inflammation, increasing vulnerability to illness.

These effects can appear even with relatively low light levels—around 5 lux, similar to the glow from a dim bedside lamp. Research has linked such exposure to a greater risk of metabolic disorders, cardiovascular disease, and mood disorders.

From Laboratory Studies to Clinical Trials

While much of the foundational work comes from controlled lab experiments, Nelson’s team is translating these findings into real-world applications through clinical trials. In hospital intensive care units (ICUs), patients are often exposed to bright artificial light around the clock, which may slow recovery. Nelson’s group is testing interventions such as adjusting light wavelengths and timing to improve outcomes for stroke and cardiac surgery patients.

Another study focuses on night-shift nurses, who are at high risk for sleep problems and mood disturbances. By using blue-light visors at specific times, the research aims to help reset their circadian rhythms, potentially improving cognitive performance and overall well-being. These trials explore whether similar strategies could support shift workers in other industries, where irregular schedules make it hard to maintain natural sleep–wake cycles.

Nelson also points out that the time of day can affect research results. Experiments done in the morning might give different outcomes than those done in the evening, but many studies don’t record or control for this. Keeping track of when tests are done could make biomedical research more consistent and reliable.

Practical Steps for Protecting Circadian Health

Nelson’s work underscores that small lifestyle changes can help protect circadian rhythms and reduce the health risks of artificial light at night. Strategies supported by current evidence include:

Limit blue light exposure after sunset: Use warmer-toned light bulbs in the evening and enable night mode on screens.

Block ambient nighttime light: Blackout curtains or eye masks can reduce intrusion from streetlights and outdoor lighting.

Maintain regular sleep–wake cycles: Going to bed and waking up at consistent times helps reinforce natural rhythms.

Increase daylight exposure: Spending at least 30 minutes outside in the morning boosts alertness and helps anchor the circadian clock.

Nelson’s recent book, Dark Matters, offers a detailed guide for the public on aligning daily habits with biological timing to improve long-term health.

Artificial light at night is now recognized as a growing public health concern, with research linking it to chronic disease risk and mental health challenges. Nelson’s investigations—from molecular changes in the brain to patient care in the ICU—show that circadian disruption is not just a sleep issue but a multi-system health problem. Adopting circadian-friendly lighting practices and reducing nighttime light exposure could play a key role in preventing illness and improving well-being.

[Source]

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The Problem with PFAS in Everyday Products

PFAS are a family of synthetic chemicals widely used in cookware, water-resistant fabrics, and food packaging due to their oil- and water-repelling properties. Teflon, or polytetrafluoroethylene (PTFE), is one of the most recognizable PFAS materials.

These substances are extremely stable because of strong carbon-fluorine bonds, which resist natural breakdown and accumulate in the environment and human tissue. Long-chain PFAS have been especially linked to serious health risks, including certain cancers and developmental issues.

Despite growing regulatory pressure to phase out PFAS, safer alternatives that match their performance have been elusive. Most non-PFAS coatings struggle to repel oil effectively, making them impractical for applications like cookware and medical devices.

Silicone-Based Solution With New Chemistry

The U of T team, led by Professor Kevin Golovin and PhD student Samuel Au, turned to polydimethylsiloxane (PDMS), a flexible silicone polymer already used in medical implants. PDMS is biocompatible, heat-resistant, and chemically inert, but until now, it could not match PFAS in oil repellency.

To enhance PDMS, the researchers developed a new technique called nanoscale fletching. This method involves attaching short PDMS chains to a base material, resembling bristles on a brush. Then, a minimal number of fluorinated groups (specifically trifluoromethyl or -CF₃ groups, the shortest possible PFAS units) are chemically bonded to the tips of these chains. These tiny groups naturally migrate to the surface, creating a nonstick layer.

“If you looked at it under a microscope, the structure would resemble the fletching on an arrow,” Au explained. This nanoscale modification allows the material to resist both water and oil, similar to conventional PFAS coatings but with significantly lower environmental risk.

Promising Test Results

The new coating scored a 6 on the repellency scale developed by the American Association of Textile Chemists and Colorists, indicating performance comparable to many conventional PFAS-based coatings. What sets it apart is its minimal use of PFAS, relying only on short-chain variants that are less toxic and unlikely to build up in the body.

While the new coating is not completely PFAS-free, it represents a major step toward safer and more sustainable materials. The researchers are optimistic about its potential for commercial use in cookware and other industries. Future efforts aim to eliminate PFAS entirely while maintaining or improving performance.

Golovin said that the ultimate goal is to develop a coating that outperforms Teflon without using any PFAS, and noted that the new material represents a significant step toward achieving that.

The team is now seeking industry collaborators to help scale the technology and reduce reliance on toxic forever chemicals in consumer products.

[Source]

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Why Subtypes Matter

Autism is known for its complexity. Despite being highly heritable, with hundreds of genes linked to it, only about 20% of cases reveal a clear genetic cause. Until now, clinical diagnosis relied on broad categories based on social communication challenges and repetitive behaviors. These general classifications miss much of the diversity within the spectrum.

The new study, conducted by researchers at Princeton University and the Simons Foundation, breaks this down. By analyzing data from the SPARK cohort—tracking over 230 traits in children aged 4 to 18—the team used a statistical model to group individuals by shared characteristics and then mapped those to their genetic differences.

The Four Autism Subtypes

1. Social and Behavioral Challenges (37%)
   Children in this group had pronounced social communication difficulties and repetitive behaviors, along with conditions such as ADHD, anxiety, or depression. Despite these challenges, their developmental milestones—like walking and talking—were largely on track.
2. Mixed ASD with Developmental Delay (19%)
   These children showed developmental delays but had mixed levels of core autism traits. They were less likely to show psychiatric symptoms like anxiety or mood disorders.
3. Moderate Challenges (34%)
   This group showed less intense autism-related behaviors and achieved developmental milestones at typical ages. They also had a lower occurrence of additional psychiatric conditions.
4. Broadly Affected (10%)
   The most affected group had wide-ranging difficulties across development, behavior, and mental health, including delays and mood regulation issues. These classifications, though not comprehensive, represent the most clearly distinct clusters in this dataset. The subtypes were also validated in a second, independent group of autistic children.

Genetic Differences Reflect Clinical Profiles

Each subtype showed unique patterns of genetic variation. For example, the Broadly Affected group had the highest rate of damaging de novo mutations—those not inherited from parents. In contrast, the Mixed ASD group had more inherited rare variants. These differences suggest separate biological pathways leading to similar outward symptoms.

The study also revealed that the timing of gene activity varied between groups. In the Social and Behavioral Challenges subtype, mutations occurred in genes that become active after birth, possibly explaining why these children were diagnosed later and did not show developmental delays.

Toward Personalized Autism Care

Experts say the findings offer a starting point for more targeted diagnosis and intervention. “These are not just clinical labels,” says co-lead author Aviya Litman, “they are grounded in biology.” For families, knowing a child’s subtype could help guide expectations, support plans, and treatment choices.

While more work is needed—especially to include more diverse populations—the study provides a framework that could redefine autism care. “It’s a shift from trying to explain all of autism with one model,” says Natalie Sauerwald, co-lead author, “to recognizing multiple biological narratives.”

This research, part of a decade-long effort funded by the Simons Foundation and others, highlights the value of integrating genetics, psychology, and data science. As researchers apply this model to other complex conditions, it opens new possibilities for understanding—and treating—human diversity in health.

[Source]

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Eating Late Affects Glucose Levels

A study led by Dr. Diana Díaz Rizzolo at Columbia University’s Irving Medical Center, in collaboration with the Universitat Oberta de Catalunya, explored how eating patterns affect glucose regulation. The study followed 26 adults between the ages of 50 and 70 who were either overweight or had prediabetes or type 2 diabetes. Participants were divided into two groups. One group consumed most of their calories before 5 p.m., while the other consumed 45 percent or more of their calories after that time.

Despite eating identical meals and consuming the same number of calories, the group that ate later in the day had significantly worse glucose tolerance. Dr. Díaz Rizzolo explains that this may be due to the body’s reduced ability to manage blood sugar at night. As evening approaches, insulin production slows down, and cells become less responsive to the hormone, making it more difficult for the body to control glucose levels.

Maintaining elevated glucose levels over time is linked to an increased risk of type 2 diabetes, cardiovascular disease, and chronic inflammation. The study supports the idea that eating earlier in the day may help reduce these risks, regardless of weight or diet quality.

Mood Disorders and Nighttime Meals

Meal timing may also play a role in emotional well-being. A research team from Harvard Medical School and Brigham and Women’s Hospital designed an experiment simulating shift work to examine how eating schedules affect mood.

Volunteers were split into two groups. One group followed a schedule that included meals both during daylight and nighttime hours. The other group ate only during the day, even as their internal clocks were disrupted.

After several days of circadian misalignment, the group that ate throughout both day and night showed noticeable changes in mood, including more symptoms resembling depression and anxiety. In contrast, those who stuck to daytime eating experienced no meaningful changes in their emotional state.

Dr. Frank Scheer, one of the study authors, suggests that aligning meals with the body’s natural rhythms could be a useful strategy for protecting mental health, especially in people whose schedules involve irregular sleep and wake cycles.

The Body Processes Food Better in the Morning

Additional research supports the idea that our bodies are more efficient at digesting food earlier in the day. Circadian rhythms make the digestive system more active in the morning. Insulin sensitivity is higher, which helps the body process glucose more effectively. In contrast, melatonin—a hormone that signals the body to prepare for sleep—can interfere with insulin release when food is consumed late at night or close to bedtime.

Human studies have shown that eating close to bedtime or during the biological night is associated with higher body fat and impaired glucose regulation. In weight-loss trials, participants who consumed more calories earlier in the day lost more weight and had improved metabolic markers compared to those who ate more in the evening.

Animal studies have also illustrated the effect of mistimed eating. Mice fed high-fat diets during their inactive period gained more weight and developed metabolic disorders more quickly than those fed during their active phase, even when total calorie intake was the same.

Practical Recommendations

The growing field of chrono-nutrition offers a few clear takeaways for people looking to improve their health through better meal timing:

1. Prioritize calories earlier in the day. Aim to eat larger meals at breakfast and lunch rather than saving them for dinner.
2. Keep a consistent eating window. Limiting daily eating to a span of fewer than 12 hours may support circadian health.
3. Avoid eating close to bedtime. Try to finish your last meal two to three hours before going to sleep to support digestion and metabolic function.

Researchers caution that while early evidence is promising, more long-term human studies are needed. Responses to meal timing may vary based on age, gender, and health status. However, the current science strongly suggests that meal timing is a key piece of the nutrition puzzle.

The post The Science of When to Eat for Better Metabolism, Mood, and Lifespan appeared first on Medical Journal Daily.

Protein has shifted from basic necessity to cultural symbol. From influencer reels to packaged snack labels, protein is marketed as a fast track to building muscle, shedding weight, and living longer. But the actual science behind how much protein a person needs each day paints a far less dramatic picture.

The Numbers We Miss: How Much Protein Is Really Enough

Most adults need around 0.8 grams of protein for every kilogram they weigh, which comes out to about 56 grams daily for a person who weighs 70 kilograms, or 154 pounds. That number is not a minimum to survive but a generous estimate intended to meet the needs of almost all healthy people. And yet, national data show that most U.S. adults are consuming at least 20% more than that—often without realizing it.

In food terms, hitting the recommended amount is relatively easy. A single serving of meat, a couple of dairy products, and some legumes or whole grains in a day often covers it. Many vegetables, grains, and even bread contribute small but steady amounts. Unless someone is deliberately cutting out protein-rich food groups, actual deficiency is rare.

More protein doesn’t necessarily mean more benefits. While athletes and bodybuilders may need slightly more than the general population, even those groups tend to overshoot the evidence-backed upper ranges. The body doesn’t store protein the way it stores carbohydrates or fat. Once it uses what it needs for tissue repair and other functions, the rest is broken down—leaving the kidneys to clear the leftover nitrogen.

For healthy individuals, this isn’t immediately dangerous, but over time, consistently high intakes may place added strain on the kidneys. There’s also the matter of extra calories: many high-protein foods also come with added fat, sugars, or processing, which can cancel out their supposed health edge. And from an environmental standpoint, excess animal protein adds unnecessary pressure to global food systems.

Animal or Plant? Why Source Quality Still Counts

Protein from meat, dairy, and eggs tends to be classified as “complete,” meaning it contains all the essential amino acids in ideal proportions. But that doesn’t make plant protein inferior. Foods like beans, lentils, nuts, and grains, when eaten in combination, provide the full spectrum of amino acids over the course of a day.

Some people worry that plant-based diets may fall short on protein, but that’s only true with very limited food choices. In fact, experts note that plant proteins often come with added benefits—such as fiber and healthier fats—without the saturated fat and cholesterol found in many animal products.

So if the science is settled, why does the protein craze continue? Experts suggest it’s partly a result of marketing, partly cultural. Protein has never been demonized the way fat and carbs have, making it an easy “safe bet” for brands and influencers alike. There’s also a long-standing association between meat and strength, especially in American pop culture.

But fads tend to ignore context. A high-protein dessert may be framed as healthy, even if it still delivers just as many calories and sugars as its traditional counterpart. And many people view diet through aesthetics: muscle tone is visible, while gut health or metabolic balance is not. This makes protein an appealing but incomplete stand-in for overall well-being.

Simple Nutrition Still Works

In the end, meeting your protein needs doesn’t require powders, hacks, or dessert makeovers. Moderation and variety remain the core of nutritional health. A balanced diet, with enough calories and a mix of protein sources, is more than enough for most people—without the need for protein-laced cookies or steak-for-breakfast routines.

The current obsession with protein reflects more about cultural anxiety than nutritional science. As one nutrition expert put it, every culture has figured out how to meet protein needs without turning food into a supplement aisle. The same still holds true today.

[Source: 1,2]

The post How Much Is Too Much? The Science and Myth of Daily Protein Needs appeared first on Medical Journal Daily.

Match Your Workout to Your Personality

Not everyone enjoys the same kind of exercise, and this isn’t just about preference—it’s about personality. The UCL researchers used the Big Five personality model to explore how traits like extroversion or neuroticism influence workout enjoyment.

People who are more outgoing often enjoy fast-paced group activities like high-intensity interval training (HIIT). These types of workouts match their energy levels and provide the social interaction they enjoy.

On the other hand, individuals who tend to feel anxious or easily stressed may prefer exercising alone and in shorter sessions. They’re more likely to stick with routines that offer privacy, minimal monitoring, and quick bursts of activity instead of longer, drawn-out workouts.

Conscientious types, who are naturally disciplined and goal-oriented, show strong overall fitness. They might not need enjoyment to stay motivated, so consistency and routine may work better than variety.

The takeaway: You don’t need to force yourself into a routine that doesn’t feel right. Your own tendencies can guide you to a more sustainable fitness habit.

Enjoyment Leads to Consistency

In the study, 132 participants were split into two groups—one did an eight-week home workout plan, and the other kept their usual routine. The ones who exercised didn’t just get stronger and fitter—they also reported what they enjoyed.

The key finding? People who enjoyed their workouts were more likely to stick with them. Enjoyment wasn’t tied to one single exercise method. Instead, it varied by personality. If a session felt good, participants were more engaged. This supports a simple but powerful idea: when exercise feels like a chore, it’s hard to keep it going.

Try asking yourself after each workout: Did I enjoy that? Would I do it again? Let that answer shape your next session.

Exercise Lowers Stress—Especially If You’re Anxious

The research also measured stress before and after the program. At the start, both exercisers and non-exercisers felt the same. After eight weeks, those who worked out—especially participants with high neuroticism—showed a clear drop in stress.

This suggests that even people who are most likely to avoid exercise because of anxiety or overthinking may benefit the most from it. The key is to avoid pushing yourself into a workout style that causes discomfort or self-consciousness. A short, solo routine you can do at home may be enough to build fitness and improve mood.

It’s a reminder that fitness isn’t one-size-fits-all. A calm walk, a short circuit, or a quick ride on a bike may do more for your mental health than a gym session that feels forced.

The UCL study shows that understanding these traits can help you build a routine that works with your natural tendencies instead of against them. Try different styles, notice how they feel, and trust that enjoyment is a good sign you’re on the right track.

[Source]

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1. Green Tea (and Black Tea):

Rich in catechins and gallic acid, green and black teas can block xanthine oxidase, thereby reducing uric acid production. In fact, gallic acid in tea has one of the strongest XO-inhibiting effects, outperforming even other tea polyphenols. Enjoy 2–3 cups of unsweetened green or black tea daily (hot or iced). For example, have a cup in the morning instead of sugary beverages, or use cooled green tea as a base for smoothies. This provides a steady intake of XO-inhibiting compounds and can be a simple, soothing addition to your routine.

2. Coffee:

Moderate coffee consumption is associated with lower uric acid levels. Coffee contains chlorogenic acid (a polyphenol) and low doses of caffeine, which together inhibit xanthine oxidase and increase uric acid excretion. Essentially, chlorogenic acid in coffee acts similarly to allopurinol by occupying XO’s active site, thus preventing the formation of uric acid. If you tolerate caffeine, one or two cups of coffee a day (preferably black or low-sugar) can be beneficial. For instance, you might replace a mid-morning snack with a cup of black coffee or have it with breakfast. The diuretic effect of coffee’s polyphenols also helps flush out uric acid, but be sure to stay hydrated.

3. Tart Cherries (and Cherry Juice):

Tart cherries are famed as a home remedy for gout – and for good reason. They are high in anthocyanins, which not only have anti-inflammatory effects but may also inhibit xanthine oxidase. Studies have observed that regular tart cherry intake is linked to reduced serum uric acid and fewer gout flares. Cherry compounds can increase urate excretion and even showed a synergistic effect with allopurinol in research. You can drink an 8-ounce glass of 100% tart cherry juice daily (for example, in the morning or post-dinner), or eat a handful of fresh or frozen tart cherries as a snack. Alternatively, concentrated tart cherry capsules are available online. This sweet-tart fruit is an easy dessert swap that may help control uric acid levels.

4. Apples and Onions (Quercetin-Rich Foods):

Apples (especially with skins) and onions are high in quercetin, a flavonoid that inhibits xanthine oxidoreductase – the final step of uric acid synthesis. Quercetin has been shown in human studies to lower blood uric acid; for example, 500 mg of quercetin daily (equivalent to the quercetin in about one large red onion or several apples) significantly reduced serum urate in pre-hyperuricemic men. To get quercetin through diet, try eating an apple a day (as a snack or chopped into oatmeal) and use onions generously in cooking (soups, salads, stir-fries, etc.). Red onions, in particular, are very high in quercetin. By incorporating these foods regularly, you’ll get a consistent dose of this natural XO inhibitor alongside vitamins and fiber.

5. Celery and Celery Seeds:

Celery has long been used as a folk remedy for gout. Luteolin, a flavonoid abundant in celery (particularly in celery seeds), is a potent xanthine oxidase inhibitor. Research confirms that celery seed extracts can lower uric acid and block XO activity in animal models of hyperuricemia. You can integrate this by sprinkling celery seeds (about ¼ teaspoon) into soups, stews, or even smoothies – they have a mild, earthy flavor. Alternatively, steep celery seeds in hot water to make a tea, or take a celery seed extract supplement (readily available online). Eating fresh celery stalks is healthy too (as snacks or in salads), though the seeds have a higher concentration of luteolin. For example, you might add a pinch of ground celery seed to a vegetable juice or morning eggs for an extra anti-gout boost.

6. Ginger:

Common ginger root contains bioactive compounds (gingerols and shogaols) that have XO-inhibiting and anti-inflammatory properties. Notably, 6-gingerol in ginger has been shown to inhibit xanthine oxidase, thus interfering with the formation of uric acid. While ginger is often used to ease nausea or arthritis, it may also help keep uric acid in check by reducing production and oxidative stress. You can easily use fresh ginger in your diet: grate it into stir-fries, steep slices in hot water for a soothing ginger tea, or add it to smoothies and marinades. Even ginger powder can be used in curries or sprinkled on roasted vegetables. For instance, try drinking a cup of ginger tea after meals – not only is it calming for digestion, but it also provides those XO-inhibiting compounds in a warm, caffeine-free beverage.

7. Turmeric:

Turmeric (the golden-yellow spice) contains curcumin, which emerging research suggests can inhibit xanthine oxidase and also act as a uricosuric, helping the kidneys excrete uric acid. This dual action means turmeric might reduce uric acid both by producing less of it and by getting rid of it faster. In one clinical trial, curcumin supplements lowered serum urate about 7% (though results were comparable to placebo, indicating more research is needed). Regardless, turmeric’s anti-inflammatory benefits are well known and can be useful if you have any gouty joint pain. To incorporate turmeric, add ½–1 teaspoon of turmeric powder to your cooking daily – for example, stir it into soups, stews, or rice, or use it to make “golden milk” (turmeric latte) with milk/non-dairy milk and a pinch of black pepper (which boosts curcumin absorption). You can also take curcumin capsules available online for a concentrated dose. Be consistent; using a bit of turmeric every day – such as in scrambled eggs or a smoothie – can provide a steady supply of curcumin. (Tip: combine with black pepper and a healthy fat like olive oil when cooking, to enhance absorption of curcumin.)

Practical Tips: Aim to incorporate several of these options in your daily diet for a combined effect. For instance, you might start your day with a cup of green tea or coffee, enjoy an apple as a snack, use onions and ginger in your lunch/dinner recipe, and have a glass of tart cherry juice in the evening. Sprinkle in turmeric and celery seeds while cooking your meals. By using these natural xanthine oxidase inhibitors regularly, you can gradually lower uric acid levels.

Always remember to monitor your levels and consult with a healthcare provider for personalized guidance, but these additions are safe, accessible steps that leverage nature’s own XO inhibitors.

The post 7 Natural Dietary Xanthine Oxidase Inhibitors to Reduce Uric Acid appeared first on Medical Journal Daily.

Published in the medical journal JAMA, the study tracked participants from age 10 to 14. Although the overall amount of screen time didn’t reliably predict future suicidal behavior, the study found a much stronger link with compulsive digital habits. Children who struggled to disengage, became upset when unable to use their devices, or showed patterns of compulsive use were two to three times more likely to experience suicidal thoughts or make an attempt.

Lead researcher Dr. Yunyu Xiao emphasized that addictive behavior is a better predictor of risk than time spent on devices. “This is the first study to identify that addictive use is important, and is actually the root cause, instead of time,” she noted.

What Addictive Use Looks Like in Children

Addiction in this context doesn’t mean a child simply enjoys using their phone or video games. It refers to an emotional reliance where the child feels unable to stop, increasingly needs more time online to feel satisfied, or uses the device to escape emotional discomfort.

In the study, nearly half of the children displayed high levels of addictive behavior with mobile phones. About a quarter began with low signs of compulsive use, but their dependence grew rapidly over four years. By age 14, those in the “high or increasing use” groups were significantly more likely to report suicide-related behaviors.

Dr. Xiao explained that these behaviors are particularly difficult to manage in adolescents because their prefrontal cortex—the part of the brain responsible for impulse control—is still developing. This developmental stage may explain why some children struggle to disengage from apps or games, even when they are not spending excessive hours online.

How Parents and Policymakers Can Rethink the Problem

Traditionally, advice to parents has centered on limiting screen time with timers, parental control apps, or blanket restrictions. But the study’s findings suggest that focusing solely on the clock may miss children who are emotionally dependent on digital tools. Some children with moderate screen time showed high levels of psychological distress, while others with more hours logged did not.

Mental health experts are calling for a broader approach that includes behavioral assessments and therapy when needed. Cognitive behavioral therapy, in particular, has shown promise in addressing the compulsive patterns associated with addictive digital use.

The findings also raise questions about the role of technology companies. Dr. Mitch Prinstein of the American Psychological Association has urged lawmakers to push for “age-appropriate design” in digital platforms, a model already implemented in the United Kingdom. These design principles could limit persuasive features such as endless scrolling, autoplay, or algorithmic targeting, which are especially difficult for children to resist.

Parents are advised to pay attention not just to how long their children spend on screens, but to how they behave around them. Signs to watch for include frequent interruptions to check devices, visible distress when disconnected, or digital use crowding out sleep, school responsibilities, or time with others.

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