Though it’s not an easy task, reducing the body mass index (BMI) by five points can significantly cut the risk of type 2 diabetes, according to Swedish/Finnish research. Even severely obese diabetics who lower their BMI have a chance of curing themselves of the disease. Researchers examined data on 2,010 patients who had received bariatric surgery and 2,037 obese patients who received non-surgical interventions. Data were analyzed at two years and then at 10 years. Lower rates of diabetes were found among obese patients who had lost five BMI units by any means. The rate of patients cured of diabetes after losing five BMI units was independent of the starting BMI at all BMI levels measured. This trend was also observed 10 years after surgery.

Eating oily fish at least twice a week offers substantial benefits for the cardiovascular system, according to research studies presented at a recent European medical meeting. Oily fish – salmon, mackerel, herring, trout and sardines –  are rich in omega-3 fatty acids and other important nutrients. Omega-3 fatty acids have been shown to be anti-inflammatory (reducing the risk of atherosclerosis) and anti-arrhythmic, reducing the risk of heart attack. Researchers reported that fish oil supplements – especially pharmaceutical grade formulas – can also provide cardiovascular benefits, especially for people who do not like eating fish. 

A Columbia University study has found that the greater the consumption of omega-3 fatty acids from a variety of foods the lower the levels of beta-amyloid – a protein related to Alzheimer’s disease – in the blood. Researchers obtained diet information for an average of 1.2 years from 1,219 people over age 65 who were free of dementia. Their blood was then tested for the beta-amyloid. Researchers were especially interested in 10 nutrients: saturated fatty acids, omega-3 and omega-6 polyunsaturated fatty acids, mono-unsaturated fatty acid, vitamin E, vitamin C, beta-carotene, vitamin B12, folate and vitamin D. Eating a gram of omega-3 a day (about half a salmon fillet a week) more than the average omega-3 consumed by people in the study was associated with 20 to 30 percent lower blood beta-amyloid levels.

U.S. researchers have found out why consuming high levels of fructose – the sugar found most often in soft drinks and fruit juices – often leads to dangerous nonalcoholic fatty liver disease in obese people. Consuming too much fructose on a regular basis depletes the store of ATP, a molecule that provides liver and other body cells with energy for important cellular processes, including metabolism. When liver cells are unable to generate cellular energy because of ATP depletion, the risk for inflammation and scarring in the liver increases.

Beta-carotene – the antioxidant orange pigment that gives carrots and sweet potatoes their distinctive color – is normally beneficial because it converts to vitamin A, a nutrient essential for human vision, bone and skin health, metabolism and immune function. But U.S. researchers  have found evidence suggesting that too much beta-carotene in the diet creates anti-vitamin-A molecules that block some of the actions of vitamin A and result in less vitamin A in the system. The scientists do not recommend against eating foods rich in beta-carotene. They are continuing their study of why these anti-vitamin-A molecules are formed.

A Mayo Clinic study has found that either computer use or exercise alone are not as effective in preventing memory loss as they are when combined. The study involved 926 people ages 70 to 93 in one Minnesota county who said they participated in moderate physical exercise (e.g., brisk walking, hiking, aerobics, etc.) and in mentally stimulating activities such as reading and computer use. Participants were tested to determine the extent of mild cognitive impairment. Of those who did not exercise and did not use a computer, 20.1 percent were cognitively normal and 37.6 percent showed some mild cognitive impairment (MCI). Of those who both exercised and used a computer, 36 percent were cognitively normal and 18.3 percent showed signs of MCI.

In a finding that could lead to new treatments for raw and processed meats and food preparation surfaces, U.S. researchers show that the garlic compound diallyl sulfide is 100 times more effective than two current antibiotics at fighting the most common bacterial cause of intestinal illness globally. Most infections stem from eating raw or undercooked poultry or foods that have been cross-contaminated with Campylobacter jejuni bacteria via surfaces or utensils used to prepare poultry. The bacteria can cause diarrhea, cramping, abdominal pain and fever. It is also responsible for nearly a third of the cases of Guillain-Barré syndrome, a rare paralyzing disorder.

A study of twins has found that sleeping less than seven hours a night is linked with an increase in body mass index (BMI) and greater genetic influences on BMI. Shorter sleep times provide “a more permissive environment” for the expression of obesity-related genes, researchers said. Likewise, longer sleep suppresses the expression of obesity genes. The U.S. study of 1,088 pairs of twins showed that, for those that slept less than seven hours, genetic influences accounted for 70 percent of the differences in BMI. Common environment accounted for just 4 percent and unique environment 26 percent.

An American pharmacist warns physicians and consumers that herbal, dietary, energy and  nutritional supplements, whether natural or not, can be harmful when combined with commonly used medicines. Catherine Ulbricht says that a substance that has a therapeutic effect on the body “can also cause a reaction or interaction.” For example, garlic, ginkgo, ginger, and saw palmetto supplements increase the risk of serious bleeding. Chromium, cinnamon and whey protein can reduce blood sugar. And bloodroot, green tea, hawthorn, and maté can raise blood pressure.

Researchers in Spain have found that insufficient vitamin D during winter months reduces the effectiveness of the immune system in preventing infections, neoplasias (abnormal tissue growth, such as tumors) and autoimmune diseases. The study looked at vitamin D levels in three different age groups (young, middle and elderly), finding that levels decreased with age. Specifically, they found that a specific toll-like receptor in the body – one that regulates the immune response against viruses – is particularly affected by a deficiency of vitamin D. The findings suggest that less sunlight in winter months – and thus a lack of vitamin D – could play a role in higher rates of infection.

Teenagers and young adults who are aware of and receptive to fast-food ads on television are at greater risk of obesity, according to a U.S. study. The researchers polled more than 3,000 youths ages 15 to 23 years about their height and weight, exercise, and dietary habits, including frequency of eating at fast-food restaurants. They were also asked if they were familiar with 20 images taken from fast-food restaurant ads. About 18 percent were found to be overweight, and 15 percent were obese. But the percentage of youths who were obese was significantly higher among those who recognized more fast-food ads than those who recognized few ads (17 percent vs. 8.3 percent).

Overweight adolescent girls who say they are happy with their size and shape not only have higher levels of self-esteem, they are less likely to engage in negative behaviors sometimes associated with being overweight, a University of California study finds. For the study, 103 overweight adolescents were surveyed for three years. They were assessed for various factors associated with body satisfaction, including self-esteem, anxiety and depression symptoms. Girls who were highly satisfied with their bodies were less likely to engage in risky weight control behaviors, like fasting, skipping meals or vomiting.

The prevailing wisdom is that using heavy weights with fewer repetitions is the only way to build muscle mass. But a new Canadian study find that muscle mass can be just as effectively increased using smaller weights with greater reps to achieve muscle fatigue. According to the researchers, the findings have important implications for public health because skeletal muscle mass is a big contributor to daily energy expenditure and helps in weight management. In addition, skeletal muscle mass is the main site of blood sugar disposal and plays a role in reducing the risk of type 2 diabetes.

Higher intake of foods rich in resistant starch, such as beans and other legumes, corn, lentils, and peas, can lower the risk of developing bowel cancer, according to research by Australia's CSIRO Food Futures Flagship. This kind of diet can help address the "Australian paradox," a term that nutritionist David Topping uses to refer to the fact that bowel cancer is the second most common cancer in the country despite Australians' consumption of more dietary fiber than by people in other Western countries.

Patients with high blood pressure may find some hope of relief in vitamin D supplementation, especially during the winter mooths, according to a Danish study. Researchers gave 112 patients – 92 of whom were found to have low levels of vitamin D at the start of the study – vitamin D or a placebo daily for 20 weeks. Patients taking the vitamin D supplement showed a significant reduction in central systolic blood pressure measured at the aorta. Systolic blood pressure was reduced by 6.8 mmHg, diastolic blood pressure by 1.7mmHg. Ambulatory blood pressure measured at the upper arm was also reduced in vitamin D-deficient patients, though the reduction was of borderline significance.

A study sponsored by a European grower of watercress has found that the leafy green effectively reduced the stress endured by muscles during a strenuous workout. Even study participants who ate watercress two hours after high-intensity exercise experienced the same reduction in muscle stress. For the study, ten healthy young men ate 85 grams of watercress – a small bag – each day for eight weeks, then exercised on a treadmill. A similar eight week study without watercress consumption served as a control. The researchers found that eating small amounts of watercress each day boosted the levels of antioxidant vitamins that help protect bodies from stress-induced DNA damage.

U.S. researchers studying the impact of omega-3 supplementation on cardiovascular health have ruled out the possibility that fish oil improves diastolic function: the ability of the heart to relax and efficiently refill with blood at each beat. Many studies over the years have established that omega-3 fatty acids help prevent cardiovascular disease and adverse cardiac events, such as heart attack and stroke. But no one has been able to explain why. In this study, eleven healthy adults (average age 66 years) took daily omega-3 supplements containing 1.9 grams EPA and 1.5 grams DHA. Over 12 weeks, however, there were no detectable improvements in diastolic function, suggesting that fish oil didn't change this important parameter of cardiac health.

A review of eight studies on the effect of omega-3 fatty acids on gum inflammation has found that a combination of fish oil and aspirin seemed to have a significant impact, at least in two of the studies. The Australian researchers said the evidence that fish oil can be effective in reducing periodontal symptoms is growing, but is not conclusive. More well-designed studies are needed to assess the effectiveness of fish oil alone, and combined with aspirin, in combating periodontitis.

The atrophy and even loss of skeletal muscle in the elderly and the sick severely limits participation in physical activity. Exercise training, improved nutrition and mechanical stimulation can help strengthen muscles, but patients who are frail or sickly often can’t benefit from these solutions. Now a Japanese researcher says that acupuncture, which has been proven effective in treating some health conditions but is regarded with suspicion in the U.S., can help. Her study looked at the changes in the mRNA expression levels of muscle-specific atrophic genes such as atrogin-1. The study in mice showed that decreases in muscle mass in the mRNA expression level of the E3 ubiquitin ligase atrogin-1 can be significantly reversed by acupuncture.

Vitamin E in the forms known as gamma-tocopherols and delta-tocopherols – found abundantly in vegetable oils – are beneficial in preventing cancers, a U.S. review of research finds. The researchers were careful to point out, however, that the vitamin E form known as alpha-tocopherol, commonly found in supplements, offers no such benefit. The beneficial forms of vitamin E are found in soybean, canola and corn oils, as well as nuts, and have been shown to prevent colon, breast and prostate cancers in animal models.

An exercise program that includes resistance training can slow cognitive decline in the elderly, according to a Canadian study. The study of 86 senior women tested the impact of resistance training and aerobic exercise on cognitive functions such as attention, memory, problem solving and decision making. Researchers found that resistance exercise programs improve the executive cognitive process of selective attention and conflict resolution functions, along with associative memory, all of which are predictors of dementia. Aerobic training alone did not significantly improve cognitive function or brain plasticity. But resistance training significantly improved executive cognitive functions, associative memory performance, and functional brain plasticity.

Video games, including interactive “exergames” that promote movement, can help older people, lead fuller, more independent and healthier lives, new research shows. Older adults living in institutional settings need not sacrifice physical activity and fitness, according to the multinational team of researchers. In fact, video games can provide a valuable alternative to traditional forms of aerobic exercise. Evidence suggests that exergames provide cognitive stimulation, social interaction, exercise and fun. They also seem to motivate older patients to take better care of themselves and self-manage chronic medical conditions.

A U.S. study that compared the cost of obtaining key nutrients from various sources found that canned foods are almost always more affordable and convenient. The “market-basket” study took into account not only nutrients, but also price, waste and preparation time of canned, fresh, frozen and dried varieties of some common foods. Canned foods almost always were the cheaper source. For example, when preparation time of pinto beans is taken into account, the canned variety costs $1 less per serving than dried beans, because of the time it takes to soak and cook the beans before serving.

Obesity is a key factor in fatty liver disease, which affects a third of Americans and can lead to liver failure. In obese patients, the transport of fat to adipose (fatty) tissue can slow down to the point that the liver becomes a dumping ground for excess fat. Now researchers at the University of Illinois have found that soy protein cuts fat accumulation in the liver of obese patients by restoring the Wnt/β-catenin signaling pathway, a crucial player in fat metabolism. The researchers suggested that eating soy protein, from sources such as tofu and yogurt, alleviates some of the stress on fatty livers.

A U.S. study of soda and coffee consumption among more than 127,000 men and women found that regular intake of sugar-sweetened and low-calorie sodas is linked to a higher risk of stroke. The researchers also found that drinking decaf or regular coffee was associated with a lower risk of stroke. The sugar load of sugar-sweetened sodas may lead to rapid increases in blood glucose and insulin that over time may cause glucose intolerance, insulin resistance, and inflammation, all of which influence atherosclerosis, plaque stability and thrombosis – risk factors of ischemic stroke. Antioxidant compounds in coffee, however, reduce stroke risk. One serving of decaffeinated coffee was associated with a 10 percent lower risk of stroke.

A study by Greek researchers reports that four weeks of oral intake of omega-3 fatty acids – 2,000 mg a day – improves arterial stiffness in smokers and improves the acute smoke-induced inelasticity of the cardiovascular system. The researchers said the cardio-protective effects of omega-3 fatty acids are grounded in anti-inflammatory and anti-atherosclerotic mechanisms. They recommended that smokers who have quit using tobacco products should eat oily fish rich in omega-3s at least twice a week to help repair their cardiovascular system.

In a preclinical study by a multinational team of researchers, aspirin was shown to increase fat burning and reduce liver fat in obese mice. The active ingredient of aspirin – salicylate – is derived from willow bark. Researchers found that salicylate increases the activity of the protein AMPK, which plays a key role in the regulation of cell growth and metabolism. AMPK is switched on by exercise and by an anti-diabetic drug called Metformin. The findings are important because a large clinical trial is underway testing whether salsalate – a well-tolerated aspirin derivative – can prevent type 2 diabetes.

Scientists who reviewed recent research have found that some practices can cultivate new connections in the brain and enhance the function of neural networks and well-being. Among the beneficial practices are physical exercise, some types of psychological counseling and meditation. The U.S. study detected a shift in the focus of neuroscience from disease to the enhancement of well-being by inducing neuroplastic changes in the brain. The key finding is that people can be more pro-active in “shaping the positive influences on the brain.”

U.S. researchers have discovered “hyper-virulent” Salmonella bacteria that can override vaccines and could pose a severe risk to food safety. The newly discovered bacterial are as much as 100 times more capable of causing foodborne illnesses. According to the researchers, the bacteria act like a “Trojan Horse,” looking a lot like their less virulent relatives but proving to be deadlier when causing disease. The scientists now know what to look for and are developing ways to tell them from their less-virulent cousins. So far they have been able to force the bacteria to reveal their weapons in the laboratory, and that’s a first step toward combating them.

U.S. researchers who analyzed data from 29 published clinical studies find that taking an average of 500 mg of vitamin C every day reduces blood pressure by 3.84 mm of mercury in the short term. That amount of vitamin C – five times the recommended daily dosage and equivalent to six cups of orange juice  – reduces the blood pressure of people diagnosed with hypertension by 5 mm of mercury. By contrast, patients who take blood pressure medication such as ACE inhibitors or diuretics can expect a 10 mm of mercury drop in blood pressure.

Simple daily physical activities – exercise, cooking, washing dishes, cleaning, etc. – are associated with a significantly reduced risk of Alzheimer’s disease, according to a Rush University study. Physical activity was found to be beneficial even for people in their eighties. For the study, researchers asked 716 elderly people – average age 82 – without dementia to wear a wrist device that monitored daily activity for ten days. Over a mean of 3.5 years of follow-up testing, 71 participants developed Alzheimer's. People in the bottom 10 percent of daily physical activity were 2.3 times as likely to develop Alzheimer's as people in the top 10 percent of daily activity.

Harvard University researchers who conducted a systematic review of 200 studies and two large databases on the impact of negative mental states on health found that a positive outlook on life seems to cut the risk of heart attacks, strokes and other cardiovascular events. According to the researchers, the absence of negative feelings such as depression, anxiety and hostility wasn’t the key factor. It was the presence of positive feelings – optimism, life satisfaction and happiness – that reduced the risk of cardiovascular disease, even when age, socioeconomic status, smoking and body weight were taken into account.

A new U.S. study provides an explanation for why women are more susceptible to knee injuries than men during physical activity. The researchers studied spinal motor control and rapid activation of muscles in 17 men and 17 women, finding that in most areas men and women were similar. However, men had a higher level of "recurrent inhibition," which is a process in the spinal cord that helps select the appropriate muscle response to a particular activity. For example, when landing from a jump women’s knees tend to collapse inward. That causes them to suffer significantly more debilitating anterior cruciate ligament (ACL) injuries during physical activity.

A Baylor University dietitian warns that the crash weight-loss fad known as the feeding tube diet is more harmful than liquid “starvation diets”. The diet, which has been promoted by some doctors as a quick way for women to shed pounds before their wedding day, involves the feeding of protein, fat and water through a nasal feeding tube. According to Suzy Weems, Ph.D., the technique can cause infections and irritation and should not be used as a substitute for healthy exercise and calorie control.

A Swedish study of the eating habits and health status of 20,000 people has found that high-fiber foods provide protection against cardiovascular disease, especially in women. The researchers could not determine why a high-fiber diet was more beneficial for women than men, though they did note that women tended to get their fiber from fruits and vegetables, while men got their fiber from bread. No correlation was  found between other dietary nutrients – e.g., saturated fat or sugar – and cardiovascular disease.

U.S researchers who studied people deprived of sleep over a prolonged period of time found that a lack of sleep and sleeping at odd times of the day increases the risk of diabetes and obesity. The study involved 21 healthy participants who were monitored in a completely controlled environment for six weeks. In the initial phase of the study, participants got optimal sleep of ten hours a night. They were then subjected to periods of less sleep, and sleep during unusual times, mimicking shift work, jet lag, etc. Prolonged sleep restriction and circadian disruption decreased the participants' resting metabolic rate, and increased glucose concentrations in the blood because of poor insulin secretion, boosting the risk of disease and weight gain.

A dietary supplement industry trade group has issued a statement disputing the findings of a recent study that said there wasn’t enough evidence that omega-3 fatty acid supplements improve cardiovascular health in heart patients. The Natural Products Association (NPA) pointed to a “wealth of evidence” from epidemiological and observational studies showing that omega-3 fatty acids are beneficial for heart disease. According to the NPA, two studies in particular – the GISSI-Prevenzione trial and the Japan EPA Lipid Intervention study – showed that omega-3 supplements reduced the risk of death, nonfatal myocardial infarction and nonfatal stroke.

New Spanish research finds that people whose diet includes a lot of diet-busting fast food are more likely to be clinically depressed. The population study involved 9,000 adults. People who ate the most fast foods – burgers, hot dogs, pizza, etc. – were 36 percent more likely to develop clinical depression compared to those who ate the least amount. Likewise, those who ate the most commercial baked goods – cookies, cakes and desserts – were 38 percent more likely to develop depression. According to the researchers, no studies prove eating specific foods, like doughnuts or Little Debbie's, causes depression. It’s possible, they suggested, that people prone to becoming depressed are more likely to seek comfort through unhealthy foods.

Natural products company ChromaDex Corp. was awarded a U.S. patent for the  proprietary antioxidant polyphenol pterostilbene, an ingredient in its nutraceutical product line. According to the company, pterostilbene has shown “great promise” for supporting cardiovascular health, cognitive function and anti-aging. The patent covers several claims for pterostilbene, including the lowering of fat levels in the blood and either treating or reducing the risk of dyslipidemias (high blood cholesterol). The company’s proprietary pterostilbene brand (pTeroPure) is a key ingredient in BluScience, ChromaDex's line of dietary supplements.

Though both obesity and smoking push up the costs of health care in the U.S., the incremental costs associated with obesity are significantly higher, according to an analysis of 30,000 individuals by scientists at the Mayo Clinic. The average health care costs for smokers are $1,275 higher than for nonsmokers. But the incremental costs for obese people are $1,850 compared to normal weight individuals. The increased health care costs for obesity are often masked by adjustments for so-called comorbidity costs associated with other chronic health problems that stem from obesity, such as diabetes and cardiovascular disease.

Researchers who evaluated the effects of caffeine and exercise on lab animals bred to be at high risk of skin cancer found that the combination cut the number of skin tumors by 62 percent, and the size by 85 percent. Similar, but smaller, results were found with caffeine or exercise by themselves. There was a 27 percent reduction in tumors in caffeine-only mice, and a 61 percent reduction in tumor size. Tumor activity decreased by 35 percent in exercise-only mice, while tumor volume decreased by 70 percent. The connection between the impact of caffeine and exercise is inflammation, which declined as much as 92 percent in mice that exercised and consumed caffeine, researchers said.

A study by scientists in Spain finds that consumers of fast food are 51 percent more likely to develop depression than those who eat little or none. This data support earlier research, recording 657 new cases of depression out of 12,059 people analyzed over more than six months. The researchers also note that the link between fast food and depression is “dose-responsive”: the more you eat, the greater the likelihood of depression. Participants who ate the most fast food and commercial baked goods were more likely to be single, less active and have poor dietary habits, which include eating less fruit, nuts, fish, vegetables and olive oil. The group was also more likely to smoke and work more than 45 hours a week.

A study by Purdue University researchers reports that eating low glycemic index foods –particularly almonds – at breakfast increases feelings of satiety and fullness and helps prevent spikes in blood sugar all morning and after lunch. Foods with a high glycemic index, including many highly processed foods containing carbohydrates, are digested rapidly, resulting in high fluctuations in blood sugar levels and increased hunger pangs later in the day. Low glycemic index foods produce gradual rises in blood sugar and insulin levels, and are considered healthier. The study focused on the impact of eating almonds at breakfast, finding that the nuts make people feel fuller while lowering blood sugar concentrations.

Consumers who want to increase their daily intake of heart healthy omega-3 fatty acids might someday be able to eat fish oil-supplemented yogurt, according to a U.S. study. Scientists tested different levels of fish oil in a savory chili and lime flavored yogurt. A one percent concentration of fish oil – which provides more than the daily amount suggested by the American Heart Association – would probably be acceptable to a majority of Americans, the researchers found in their testing. A higher concentration was found to be too fishy flavored to be acceptable. “A potential market exists for this population," the researchers concluded.

Unhealthy lifestyle choices – tobacco use, poor diet, lack of exercise – are the main causes of preventable cancer in the U.S., a study finds, but the “structure of society itself” is also a major contributor to the problem. The researchers say more than half of the cancer in the U.S. can be prevented by altering lifestyle, but society needs to do its part to encourage that. Among the obstacles to societal support of cancer prevention: skepticism that cancer can be deterred; intervention that is too late; research that focuses on treatment, not prevention; too much debate among scientists; government tobacco policy and subsidies that fail to discourage unhealthy behavior; and lack of collaboration among scientific disciplines.

A U.S. study that examined the interplay of beverage consumption and overall diet patterns has found that diet is the key factor, regardless of whether sugary or sugar-free beverages are consumed. The healthiest of the 4,000 people studied were those who ate a “prudent” diet (i.e., fruits, vegetables, fish, whole grains, nuts and milk) and did not consume diet beverages. They had a lower risk of high waist circumference, high triglyceride levels and metabolic syndrome than those who ate a Western diet (i.e., fast foods, pizza, snacks, meats, etc.) and did not drink diet beverages. The second healthiest group was individuals with a prudent diet who also consumed diet beverages. Lastly, individuals who ate the Western diet had increased risk of heart disease, regardless of the kind of beverage they drank.

People normally think of fruits and vegetables as the richest sources of the antioxidants known as polyphenols, but a recent study reports that whole-grain popcorn is an even richer source. A serving of popcorn – the only snack that is 100 percent unprocessed whole grain – packs 300 mg of polyphenols, compared to 114 mg per serving of sweet corn and 160 mg per serving of all fruits. The hulls of popcorn have the highest concentrations of polyphenols and fiber. But the researchers cautioned that though popcorn is nutritious, adding butter, salt and other high-calorie flavorings can turn the snack into a nutritional nightmare. They recommended eating air-popped popcorn for the lowest calorie count. Microwave popcorn and popcorn popped in oil both have twice as many calories as air-popped.

A U.S. study shows that adults who eat chocolate regularly tend to be thinner than those who don’t. For the study, researchers analyzed dietary and other information provided by 1,000 adults. They found that adults who ate chocolate on more days a week had a lower body mass index than those who ate chocolate less often. The researchers acknowledged that the size of the effect was modest, but nevertheless significant. The chocolate eaters consumed more calories and did not behave differently – for example, exercising more often – than the non-chocolate eaters. The data, researchers concluded, suggest that the composition of calories, not just the number, is important to the ultimate impact on weight.

Americans are getting more of their daily calories today from snacks than they did three decades ago, dietitian Megan Murphy writes. And they eat many more salty snacks (low- and high-fat), candy, nuts, seeds and cereals. Snacking on high-fat desserts like cake has decreased, but snacking on low-fat desserts has increased. However, she notes, snacking doesn’t necessarily have to contribute to the obesity epidemic and can be a healthy part of a weight-loss diet, if certain guidelines are followed: eat low-calorie snacks – 100 to 200 calories – to stave off hunger;  avoid sugary or fatty snacks; choose snacks rich in protein and fiber; carry healthy snacks with you rather than buying junk snacks; and eat smaller meals after snacking during the day. 

A new Chinese study finds that elderly people who completed cognitive training sessions that focused on improving memory, reasoning, problem solving, and other life skills slowed onset of dementia. People aged 65 to 75 years old who were otherwise in good health participated in the hour-long sessions twice a week for 12 weeks. Training involved puzzles, handicrafts, health education and exercise. The training sessions improved reasoning, memory, language and hand-eye co-ordination of the participants, researchers found. They concluded that cognitive training therapy seems to prevent mental decline among healthy older people while helping them to continue independent living longer.