Some people are of the mind that the appendix is a useless organ. The belief is that it doesn’t offer any real perks to your overall health. Could that be because it is a perplexing organ? It is a thin tube located where the small intestine meets the large intestine. When something goes wrong with the appendix, especially if the pain leads to an appendicitis, the pain can be intense and unbearable, to say the least. 

Why Do You Have An Appendix?

Researchers agree that the entire digestive system plays an integral role in immune and brain function. That’s all well and good, but what does that have to do with the appendix? Well, the belief is that the appendix is a place for the body to store certain types of gut bacteria that could be changed during an intestinal illness or overuse of antibiotics. Theoretically, good bacteria hide in the appendix and then help repopulate the rest of the colon with healthy bacteria, should things ever go out of whack. 

Although the theory (above) sounds nice, it is unproven, as are most theories about the appendix. If there is a blockage in the appendix, or it swells up or gets infected, then you have appendicitis. This is most common among people between the ages of 10 and 30, with 8.6% of men and 6.7% of women being diagnosed at some point in their lifetime. 

Because of medical advancements and healthcare, appendicitis is no longer life-threatening. That said, about 50% of people with appendicitis do not have the regular symptoms indicative of the illness. Those symptoms include specific abdominal pain, fever, and vomiting, all of which are seen in pregnant women, children, and elderly seniors. Physicians warn that people should also be mindful of the uncommon symptoms of appendicitis, which are detailed below. 

Loss Of Appetite

If you don’t have the same desire to eat as you used to, then you are likely experiencing loss of appetite. Believe it or not, loss of appetite is an early sign of appendicitis, according to health experts. 

Constipation or Diarrhea 

Are both of these symptoms common among other digestive disorders? Absolutely, which makes it difficult to discern whether constipation or diarrhea indicates appendicitis. Doctors suggest that patients experiencing appendicitis may experience constipation or diarrhea. Although these are unexpected symptoms, you do want to pay attention to them to cover all your bases. 

Pain In The Lower Right Abdomen

The appendix is located in the lower right portion of the abdomen, so it stands to reason that appendicitis pain will be concentrated in that same area. Most people tend to feel the pain near the belly button, but it moves to the lower right abdomen. Once it moves to that area, the pain becomes sharp and severe, almost crippling. It’s time to get to a hospital at that point because the pain will only increase, along with the risk of death. The pain can also radiate toward the hip. 

Lower Back Pain

It is normal to feel as though the pain in the lower right abdomen is not going away. In addition to radiating toward the hip, appendicitis pain can also extend to the lower right side of the back. That pain can mimic the pain related to chronic lower back pain or sciatic pain. Some people may even experience hamstring pain or pain near the rectum. If this pain is not normal for you and you did not strain your back, pay attention to these signs. 

If you are experiencing any of the aforementioned symptoms and you believe you have appendicitis, seek medical attention. High fever and severe abdominal pain may require emergency attention. Clinicians can evaluate your situation and conduct an exam and bloodwork to determine what medical attention you need.

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Unlike whole foods that provide essential nutrients, ultra-processed foods are devoid of nutritional value. They typically contain lots of sugar, salt, and additives that can be very harmful to the body. Statistically, people who eat lots of ultra-processed foods, such as deli meats, sugary cereals, and packaged foods, might not live as long as people who avoid these foods. 

That point was recently highlighted in a new 30-year study that connected ultra-processed meat, poultry, and seafood in ready-to-eat meals to a 13% greater risk of early death. Researchers looked at data collected for more than three decades on nearly 75,000 women and 40,000 men. The data started when participants were at least 40 years old and had no history of heart disease, diabetes, or cancer. Every two years during the course of the study, participants shared information about their health and completed detailed questionnaires about eating habits. 

At the end of the study, a total of 48,193 people passed away. Study authors observed that the participants who consumed the most amount of ultra-processed foods were 4% more likely to die during the study than people who held better diets and consumed fewer amounts of ultra-processed foods. These foods, which include soda, potato chips, sausages, and candy, contain added sugars, excess sodium, and unhealthy fats. These ingredients negatively affect the function of major organs and systems in the body, which may explain why their consumption is associated with shorter lifespan. 

What Are Ultra-Processed Foods?

These foods are the most processed and usually come in packaged form. They are almost entirely made of substances extracted from fats, sugars, proteins, and oils, or synthesized in factories and labs with few ingredients that come from natural sources. Corn, for example, is available to purchase in the produce section of a grocery store. You can also purchase it in canned or frozen form, or even as kernels to make popcorn. Corn chips in the snack aisle, however, are ultra-processed, usually containing trans and saturated fats, hydrogenated oils, and excess sodium.

Some Ultra-Processed Foods Have Higher Risks Than Others

One of the things that researchers discovered during the study was that not all ultra-processed foods harm the body equally regarding longevity. Study authors noted that ultra-processed meat, poultry, and seafood in ready-to-eat products increased early risk of death by 13%. Ultra-processed foods and sodas with added sugars or artificial sweeteners increased early risk of death by 9%. Ice cream and other dairy-based desserts were associated with a 7% higher risk of early death. 

Avoid Processed Meats And Seafood…If You Want To Live Longer

It is difficult to translate the early risk of death into a specific number of months or years. The researchers didn’t indicate this because there is not simple math conversion for mortality risk to lost years of life. If your goal is to live longer, study authors advise you to steer clear of ultra-processed foods, or avoid them as much as possible. Consider the quality of the ultra-processed foods you consume and examine the ingredient lists and nutritional profiles. Reading these labels may inform you about the risks of eating these types of foods. 

It is better to build your meals around whole foods, including fruits, vegetables, nuts, seeds, legumes, and lean protein choices. Eating these healthier foods and avoiding ultra-processed may help the body function more optimally, and potentially reduce your risk of early death. Just remember that the quality of your diet can either support or harm your health.

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Fats play an integral role in your overall health, but not all fats are created equal. Ideally, you want to consume healthy fats that boost satiety factor, nutrient absorption, heart health, and more. Cooking oils are excellent sources of fats, but some may be more harmful than you realize. Additionally, some oils cannot handle high heat cooking and counteract the nutrients and benefits you get from other nutritious foods. 

How do you know which oil is the best to cook with? Well, different oils have different smoke points, making some better for cooking at higher temperatures. The Cleveland Clinic states that the more refined an oil is, the higher the smoke point it has. Unfortunately, these refined oils are not always the healthiest for you. In fact, a higher smoke point oil cooked at a higher temperature can produce toxic fumes and free radicals, both of which can harm your body. That’s why we’ve created a small cheat sheet about which oils to avoid for cooking. 

Vegetable Oil

Over the years, a lot of doctors have recommended vegetable oils to patients to improve cholesterol levels and overall heart health. Newer studies continue to find that vegetable oils are not as healthy for your heart as people originally thought they were. A 2016 study found that vegetable oil consumption increased, not decreased, the risk of heart disease. During the study, men and women were randomly assigned one of two diets: one group replaced all fats with vegetable oil and one group consumed a diet high in saturated fat from margarines, shortenings, and animal fats. At the end of the study, researchers noted that those following the vegetable oil diet had lower cholesterol levels. That said, the results didn’t hold after a year. For every 30 mg/dL drop in cholesterol, there was an increased risk of death by 22%. 

Soybean Oil

Made from the seeds of the soybean plant, soybean oil commonly exists in many foods, including condiments and salad dressings. Soybean oil is hydrogenated, meaning you should avoid it at all costs. Researchers found that soybean oil consumption increased the risk of anxiety, autism, depression, Alzheimer’s disease, and other neurological disorders. One study from 2020 compared mice that were fed three different diets: soybean oil, soybean oil with low in linoleic acid, and coconut oil. Researchers noted that soybean oil had significant effects on the hypothalamus, the portion of the brain responsible for metabolism, hormone release, and body temperature regulation. The mice that consumed soybean oil experienced several genes that did not function correctly; plus, another 100 genes were negatively affected.

Sunflower Oil

Sunflower oil is typically high in omega-6 polyunsaturated fatty acids and is highly refined, unless otherwise specified. A few brands offer high-oleic sunflower oils, which are cold-pressed and offer monounsaturated fatty acids. Those varieties, while heat-stable and more nutritious, are much more expensive and harder to come buy. You would be better off buying extra-virgin olive oil or avocado oil instead. 

Canola Oil

Roughly 60 to 65% of canola oil, or rapeseed oil, is naturally rich in monounsaturated fatty acids. That sounds appealing and usually fools a lot of shoppers, but there is some bad news. Canola oil is almost always chemically extracted and very refined. Similar to soybeans, an estimated 90% of canola plants in the United States and Canada are genetically modified to the point where they can withstand herbicides that are harmful to the environment. Cold-pressed canola oil is very hard to find, so it’s best not to get this type of oil at all. 

Grapeseed Oil

Grapeseed oil is about 70% polyunsaturated fatty acids, most of which are omega-6s. Although grapeseed oil sounds healthy, it is just another oil that is highly refined. It doesn’t offer unique health benefits, nor does it exhibit a unique flavor profile. Once again, if you can obtain cold-pressed or expeller-pressed varieties, then do not opt for this oil because all of the other varieties do not benefit your health. Even if you get those healthier versions, grapeseed oil is not great for high heat applications because of its high amount of polyunsaturated fatty acids. 

Cottonseed Oil

According to a 2014 report, the cotton plant contained natural toxins, specifically gossypol. High concentrations of free gossypol may cause acute clinical signs of gossypol poisoning. Some of these symptoms include impaired body weight gain, respiratory distress, apathy, weakness, anorexia, and death after several days. Gossypol can also impair immune function, as well as cause issues in both the male and female reproductive systems. Cottonseed oil is also high in saturated fat and only contains a small amount of monounsaturated fat.

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According to a study from 2019 that examined close to 15,000 people, burning calories reduces the risk of death. The results indicated that burning an extra calorie per kilogram of bodyweight per day reduced the risk of death by 24%. If you weigh 200 pounds, you can reduce your risk of death by nearly a quarter if you simply burn 90 more calories per day. All you have to do is walk just over half a mile to do that!

There are two essential components to thriving with age: maintain lower-body functional strength and lower-body functional power. “Functional” means moving in different patterns and under different stressors. Stepping up and down things in different directions or lifting weights in various positions and directions are great examples of functional training. Engaging in regular physical activity that helps build strength in the legs, then, is ideal if you want better quality of life as you age. 

You can do functional movements in the gym, at home, or on a court or field playing sports. In the older population, there are great cognitive and social benefits that accompany the physical benefits of sport. Avoiding isolation as you age can help slow mental and physical decline. It can be intimidating to learn a new sport, especially if you don’t classify yourself as an athlete. Fortunately, the following sports typically have very welcoming communities, so you can experiment with one or more of them to see which you like. 

Dancing

Whether you want to take salsa lessons or learn to line dance, dancing is an exciting exercise that offers all the benefits of walking, and then some. Not only do you get to learn moves and have fun, but you also get to burn some calories. Dancing requires you to move laterally, taking crossover steps, in addition to moving forward and backward. That makes dance an agility-type activity, which helps perfect balance to protect you from falls. Dancing also forces you to remember the steps and patterns, which keeps you sharp between the ears. 

Tai Chi

If you have ever passed a park in somewhat warmer weather, you have probably seen a group of older people practicing Tai Chi. This form of gentle exercise involves specific, controlled movements, which you shouldn’t sleep on. Tai Chi is a low-impact exercise, making it very accessible for all levels of activity. A lot of the movements help to improve mobility and over 500 studies have found that Tai Chi can improve balance. Plus, studies also indicate that it benefits people with mental health challenges, such as depression.

Pickleball

You knew that this sport was going to be on the list, right? Although pickleball is not a new sport, it surged to popularity within the last five years. The Sports & Fitness Industry Association’s annual report found pickleball to be the easiest racket sport to learn. That same report found that it has grown 158.6% within the last three years. Not only is pickleball fun and a great form of cardiovascular exercise, but it also improves agility, mobility, wrist dexterity, and upper body strength. 

Croquet And Bocce

You may not qualify lawn games as sports, but these backyard social activities offer some sneaky health benefits. Tossing a ball, bending over to pick up the ball, or swinging a mallet require shoulder and hip mobility, core strength, and stability. Bending over to pick up the balls can prove problematic for some older people, which is why practicing proper form is essential. Do not round the back; rather, hinge at the hips and bend your knees. Regularly bending down to pick up the balls is a very functional movement that you can incorporate into everyday life.

Golf

Is it a cliche to suggest golf to an older crowd? When you consider the benefits of golf that extend beyond walking, then it isn’t. Golf is 100% outdoors, and moving outside has been associated with both mental and physical health benefits. An actual golf course requires you to walk over various contours of surface, terrain, and you may have to step over things or walk up and down hills. Swinging the club can also improve trunk mobility and upper body strength.

Swimming

As previously mentioned, any exercise that you can do outdoors comes with an added mental health boost. Research indicates that the external stimulus of being outside forces the brain to adapt and overcome; plus, there are environmental challenges to deal with. Swimming is not necessarily an outdoor sport, but it can be if you live in a warm enough place to swim in a lake or ocean. Swimming is also beneficial because the body is weightless in the water, which means that you don’t put unnecessary stress on the joints.

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In Japanese, maitake literally translates to dancing mushroom. Legend has it that this beneficial mushroom received its name because people danced with happiness after finding it in the wild. Maitakes are adaptogens that exhibit impressive healing properties. Researchers note that adaptogens help the body fight mental or physical difficulties, regulating systems in the body that are out of balance. 

What Are Maitake Mushrooms?

These edible mushrooms are native to China, but they also grow in Japan, Europe, North America, and other parts of Asia. You may also know maitake mushrooms as hen of the woods or sheep’s head mushrooms. They exhibit a tasty umami flavor, making it a sought after culinary ingredient, but they also offer an impressive nutritional profile. Maitakes are naturally rich in antioxidants, beta-glucans, potassium, fiber, vitamins B, C, and D, copper, amino acids, and other minerals. They are also low-calorie, low-sodium, fat-free, and cholesterol-free. 

Maitake mushrooms are of great interest to scientists because of their unique antioxidant profile. Existing research points to the fact that these mushrooms have a unique way of supporting overall health and fighting certain illnesses. They have many bioactive compounds, which likely contribute to their many medicinal properties. Continue reading to learn more about the health benefits of maitake mushrooms. 

They Provide Cancer Support

According to research, the beta-glucans in maitake mushrooms have an anti-tumor immune response. Some scientific studies on mice found that maitakes blocked tumor growth. Additional research found that beta-glucans potentially enhanced the activity of certain immune cells, including natural killer (NK) cells and macrophages. These cells help to identify and destroy cancer cells. Maitake mushrooms also promote apoptosis, which is programmed cell death that eliminates abnormal (cancerous) or damaged cells. Some studies suggest that maitake mushroom extracts may induce apoptosis in breast cancer and bladder cancer cells. One such extract, which is available in supplement form, is maitake D-fraction. Vitamin C helps to enhance this extract’s function to make it more effective in the body. 

They May Support Healthy Blood Sugar

A study from 2015 found that maitake mushrooms had a positive effect on rats with type 2 diabetes. Over the course of the study, the rats consumed maitake mushrooms, which had a positive effect on blood glucose levels. Study authors were able to conclude that the bioactive compounds in maitake mushrooms helped improve glucose tolerance. A separate study on diabetic mice found that maitake mushroom powder exhibited anti-diabetic properties, improving the condition of the mice over four months. Human research is necessary, but initial studies on animals are promising. 

They Promote Fertility

Before we explain how maitake mushrooms promote fertility, it’s crucial to understand that research is limited. Additionally, the research was specifically focused on how they affected women with polycystic ovarian syndrome (PCOS). This is a condition that causes the ovaries to develop fluid-filled cysts around their outer edges. These cysts contain follicles, but don’t release eggs, resulting in infrequent periods, excess hair growth, and lack of ovulation. A Japanese study from 2010 monitored women with PCOS who either took a maitake mushroom extract or the clomiphene citrate drug. At the end of the study, the maitake extract induced ovulation in 77% of PCOS participants, showing a very similar result to the prescription drug. 

They May Reduce Blood Pressure

Earlier in the article, we discussed the D-fraction maitake extract, which can induce apoptosis. In an animal study, researchers gave that D-fraction extract to rats and found that it reduced age-related high blood pressure. The extract also improved insulin sensitivity, which could help explain why maitake can aid with cholesterol reduction. In an older study from 1989, researchers fed maitake mushrooms to rats for eight weeks. At the end of the study, the rats had lower blood pressure, triglyceride, and cholesterol levels. The ability to lower all of these markers suggests that maitake mushrooms may be able to reduce the risk of metabolic syndrome and heart disease. 

They Support Immune Function

The beta-glucans in maitake mushrooms work to encourage optimal immune function. The polysaccharides work to optimize immune response, enhancing the body’s overall resilience towards foreign invaders. The bioactive polysaccharides support humoral and cellular immunity, two actions that ward off pathogens. This is particularly useful whether a virus is going around the office, or you are stressed and have a weakened immune system. When compared to shiitake mushrooms in a 2014 animal study, maitake mushrooms stimulated a more intense immune response. 

They May Balance Cholesterol Levels

If you have higher levels of low-density lipoprotein (LDL) cholesterol, you have a higher risk of heart disease. Although high cholesterol can result from poor diet and genetics, health experts suggest that insulin resistance plays a role in cholesterol levels. As it turns out, the antioxidants in maitake mushrooms work to reduce oxidative stress and inflammation. When inflammatory markers reduce, less cholesterol accumulates in the arteries. That ultimately helps protect you from heart disease.

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According to clinical trial data, a new blood test has proven to be quite accurate in the early detection of colorectal cancer in most cases. Colorectal cancer is often deadly, but screening for it can be inconvenient. Getting more adults to go in for screenings is a top priority to help prevent higher rates of this cancer. Health experts believe that this novel test may help people regularly screen for colorectal cancer.

What Is This Novel Blood Test?

Colorectal cancer screening has a reputation for being difficult, but this new test may be as easy as giving blood. In fact, you may even be able to do the test during your regular check up, but there are some caveats, despite the test’s efficacy. According to a recent study published in The New England Journal of Medicine, the cell-free DNA (cfDNA) was able to detect colorectal cancer in 83% of participants with the disease. That detection rate is similar to a pre-existing at-home screening test that is widely used. This test is a fecal immunochemical (FIT) test, which has a 80% detection rate. 

Health experts concur that colonoscopies remain the best way to detect and prevent colorectal cancer. The reason for this is because they can accurately identify colorectal cancer in about 95% of cases. The problem is that they require significantly more time, scheduling, and preparation. Health experts note that the combination of accuracy and accessibility could change the game for colorectal cancer screening, which is very exciting. 

Early detection with tests like these can help move the needle forward in confirming their validity. Although this novel cfDNA blood test is not perfect, it is a big step forward in the world of early colorectal cancer detection.

83% Accuracy Is Great

Just to be clear, the cfDNA test does not prevent cancer; rather, it works by detecting small DNA fragments in the blood that may come from cancerous tissue or tumors. Experts think that this is one of the first tests that uses a combination of mutations and epigenetic marks of DNA to detect cancer. 

The results of the study in The New England Journal of Medicine came from ECLIPSE, a large, multi-center trial. The trial consisted of 8,000 patients between the ages of 45 and 84. Study authors note that the participants were at an average risk for colorectal cancer and were already undergoing routine screenings. The new test, however, does not test for precancerous lesions or polyps, which can develop into cancer. Unfortunately, the test only detected precancerous lesions in 13% of cases.

Only Two-Thirds Of Americans Get Cancer Screenings

Despite how deadly colorectal cancer is (it’s the second-leading cause of all cancer-related deaths), most adults do not get the recommended screenings. In fact, less than 60% of adults between the ages of 45 and 75 receive screenings. Health experts estimate that these screenings could prevent about 35,000 deaths annually due to colorectal cancer. 

As stated earlier, colonoscopies are highly accurate at detecting precancerous lesions and colorectal cancer. That said, most people ignore them because of the hassle. Nobody wants to go through the whole process of drinking the special solution to fully eliminate the day before the test. A blood test, however, is much more appealing, despite the fact that it is slightly less accurate. Getting more people to regularly screen for colorectal cancer could be a net positive. 

The bottom line is that this new blood test is able to detect colorectal cancer in about 83% of cases. Because it is one of the most deadly forms of cancer, early detection is key. Not enough adults screen for this cancer, so the hope with this test is that more adults decide to screen for the cancer on a regular basis.

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According to the current rules, the Centers for Disease Control and Prevention (CDC) instructs people to isolate themselves for at least five days once they test positive for COVID-19. That may change in the coming months because the CDC may issue new guidelines. The new guidelines would depend on symptoms and not merely a positive test result. This marks a shift from how people currently attempt to reduce the spread of COVID-19.

The new guidelines state that you can end isolation if you are fever-free for 24 hours and have mild or improving symptoms. Changes to existing guidelines would not go into effect until at least April, which is the end of respiratory viral season. Health experts agree that that is a wise choice, given the presence of influenza, RSV, general viruses, and COVID strains that are currently circulating. This would be a big transition from current protocols, with some arguing that the newer guidelines are dangerous. Others agree that not everyone can afford to isolate. Here’s how infectious disease experts feel about the potential upcoming changes. 

New Guidelines Rely On Personal Responsibility

Most infectious disease experts agree that you should not go to work when you are sick, no matter what sickness you have. Taking time to rest and heal is paramount, and not going to work helps reduce the spread of whatever virus you have. Changing COVID-19 isolation guidelines, then, essentially normalizes COVID-19, along with other viruses that can cause respiratory illnesses. 

It is up to the individual to be responsible and honest about symptoms. If the symptoms are bad, they should not go out in public. When symptoms improve, they should continue to take precautions, like wearing a mask inside public spaces, for example. Once the person does not have a fever and symptoms are either improving or generally mild, experts agree that it is reasonable to return back to the outside world. It is, however, possible that the new guidelines will suggest people to wear masks upon returning to work. 

The new guidelines also take into account that more people are protected against severe disease or hospitalization and death. Gone are the early days of the pandemic, when most people didn’t have any immune protection. Infectious disease specialists agree that people have built up a certain level of community immunity, so the new guidelines seem reasonable. 

The Change Addresses The Fact That Most People Cannot Miss Five Days Of Work

If the person works from home, which became a popular method of employment during the pandemic, then missing work doesn’t really factor into the equation. You don’t have to leave your house, therefore you don’t have to worry about infecting fellow employees. If people work in an office or in a physical location, missing work for five days may not be easy or possible. Plus, people tend to rely on at-home testing more so than a test from a doctor’s office. 

Many employers may not be willing to accept an at-home test as a reliable confirmation of COVID-19 infection. A test may be required from a doctor, so it is harder for people to abide by at-home isolation requirements these days. 

Could New Guidelines Threaten High-Risk People?

In some places, more so than others, COVID cases have dropped this year. Additionally, experts note that those who contract the virus have had lower severity of significant illness. That said, some people continue to experience complications, such as severe disease, that require hospitalization, or symptoms from long COVID. Is it true that many people recover just fine from COVID without serious symptoms? Yes, but people with weak immunity, even if they got the vaccine and boosters, may not have a protective immune response against the virus. 

That means that a significant number of people have an increased risk of severe symptoms that result from COVID-19 infection. Because of that, it is the responsibility of the people with stronger immunity to take precautions if symptoms are mild. Wear a mask in public if you don’t have a fever and are no longer isolating. That can go a long way in limiting the spread of the virus to people who are highly vulnerable. 

There is still a risk to reentering the public with active COVID-19 infection. Infectious disease experts hope that masking becomes more of a norm if people come out of isolation with mild symptoms. Masking is more commonplace in other countries, but there is still a general stigma around it in the United States. If you do not feel well enough to go out, wear a mask so that you don’t spread whatever you have to your loved ones, coworkers, or community. 

COVID-19 Isn’t Gone

COVID-19 is not gone forever if the CDC changes its guidelines. Many experts agree that COVID is here to stay, and the public needs to understand that, even if it isn’t the primary news story. Do all that you can to protect and care for yourself and others, especially those who have weaker immune systems or existing health conditions. All experts can do is encourage people to do the right thing, but it will be interesting to see what the CDC’s new guidelines are and how they affect the spread and infection rates. Even though COVID-19 may soon be viewed as an endemic disease, it is by no means an insignificant illness.

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Sitting all day is a dangerous behavior, even though it seems very harmless. Many studies in the past found that sedentary behavior is linked to poor health outcomes, such as early death, diabetes, heart disease, and cancer. Even going to the gym for 45-60 minutes may not be enough to counteract the negative effects of sedentary behavior. According to new research, however, short periods of exercise during the day can positively affect those who sit for long periods of time. 

Health experts agree that the effects of regular physical activity are astonishing. Exercise is both prevention and medicine, just like flossing and brushing your teeth is to avoid cavities and dental issues. That’s why authors of a new study found that 20-25 minutes of daily exercise can make a major dent in the health of people who sit for long stretches. Continue reading to learn more about that study. 

A Little Exercise Goes A Long Way

In the past, researchers noted that short bursts of exercise throughout the day helped counteract a sedentary lifestyle. New research, which drew data from four major studies from Norway, Sweden, and the United States, recorded health information from about 12,000 adults over the age of 50. The data was collected between 2003 and 2019, and participants wore physical activity tracking devices for a minimum of four days, at least 10 hours a day, and were monitored for four years. 

Roughly 50% of the participants spent fewer than 10.5 hours sitting down every day. The rest of the participants clocked 10.5 or more sedentary hours per day. Based on previous research, the study authors estimated that adults in Western countries spend about nine to 10 hours a day being sedentary, mostly during working hours. 

Researchers also looked at death registries and compared them to the data they found. About seven percent of participants in the study died during an average five-year follow-up period. The authors found that participants who sat for more than 12 hours per day had a 38% higher risk of death than those who were sedentary for high hours per day. Only the people who sat 12 hours a day and logged less than 22 daily minutes of moderate physical activity were at greater risk, researchers note. 

The More Activity, The Lower The Risk Of Death

Researchers saw that an extra 10 minutes of daily exercise was associated with a 15% lower risk of death in those who spent fewer than 10.5 hours sitting. For those who sat more than 10.5 hours per day, that additional 10 minutes of activity had an even greater impact. That extra exercise reduced the likelihood of premature death in that group by 35%. Study authors also noted that the lower risk of death levels off at about 40 minutes of exercise per day for those with higher sedentary time. Additionally, light-intensity physical activity only reduced the risk of death in highly sedentary people who sat for 12 hours or more per day.

How To Fit More Exercise Into Your Day

Findings from the study encourage at least 20-25 minutes of exercise per day. The key is to be consistent with your daily exercise, not do a chunk of 80 minutes one day and 50 minutes another day. Daily movement is necessary to reduce the risk of early death, especially if you are very sedentary. It is very shocking how much a small amount of exercise per day can affect your long-term health!

If you need daily reminders, consider getting a FitBit or other similar tracking device that logs your steps and health data. Break up your day by taking a 20-minute walk on your lunch break, but walk with purpose! Morning exercise may work better for other people, especially if you work out at home. You don’t need a gym for daily exercise! Just make sure that you engage in moderate- to high-intensity workouts for optimal results.

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Second only to the skin, the liver is the largest organ in the human body. It has quite a few responsibilities, some of which are more well-known than others. Some of the liver’s primary jobs include filtering the body’s blood, storing energy, and processing nutrients. Due to the liver’s many responsibilities, it is highly vulnerable to scarring (cirrhosis) and complete failure, which can lead to cancer. 

Although most people associate liver damage with alcohol abuse or misuse, other factors can play a role. In this article, we aim to highlight the various health conditions, drugs, and lifestyle habits that can damage your liver. 

Health Conditions That Damage The Liver

Various health conditions, one of the more notable ones being hepatitis, can directly damage the liver, or increase the risk of liver complications. Some of the primary health conditions include genetic diseases, obesity, and certain autoimmune disorders. 

Hepatitis

Chronic hepatitis B and C are the root cause of most liver cancer cases worldwide. Hepatitis C is the more common cause in the United States, while hepatitis B is less common because of vaccine availability. Hepatitis C is spread via contact with infected blood, e.g. sharing needles, unprotected sex, and (rarely) blood transfusions. Chronic hepatitis C is a silent killer because most people don’t know they have it. If left untreated, the condition can cause liver damage, cirrhosis, liver failure, and even death. 

Autoimmune Disorders

There are certain autoimmune disorders that can harm the liver. Autoimmune hepatitis is characterized by the immune system mistakenly attacking the liver. Medical experts don’t fully understand why the body turns on itself, but genetic factors may play a role. This disease usually affects people assigned female at birth, and it is more common in people with existing autoimmune disorders. Even people with autoimmune diseases can keep things under control and live a normal life if they have the right treatment and lifestyle habits. 

Lifestyle Factors That Damage The Liver

When it comes to genetics and autoimmune disorders, you may not have complete control of your risk of liver damage. What you do have control over, however, is how you live your life. Certain lifestyle habits, including the medications you take, the foods you eat, and exercise you do or don’t do, can influence liver health. 

Alcohol

Alcohol remains a major cause of cirrhosis and other forms of liver disease. Roughly 10-15% of heavy drinkers will develop liver scarring, but those with liver damage should abstain from alcohol. Drinking in moderation, or not at all, goes a long way in keeping the liver healthy. The Centers for Disease Control and Prevention (CDC) guidelines recommend no more than one alcoholic beverage a day for women and no more than two for men. One drink is considered to be 12 ounces of beer or five ounces of wine. 

Sugary Beverages And Sodas

Popular in the Standard American Diet, sugary beverages and sodas can cause weight gain and liver damage. A 2015 study found that people who drank one or more sugar-sweetened beverages per day had increased markers of fatty liver disease than those who didn’t drink any sugary drinks. That isn’t to say that diet drinks are healthier; rather, it highlights that sugary beverages do more damage than you think. Additional research found that people who consumed two sugary drinks a day for six months showed signs of fatty liver disease. 

Smoking

Yet another reason to quit, smoking can increase the risk of liver cancer and cirrhosis. According to a 2013 study, smoking was linked to an increased risk of liver cirrhosis independent of alcohol intake. Additionally, the toxins in cigarettes can cause inflammation, which can eventually lead to cirrhosis. If you have hepatitis B or C and you smoke, the risk of hepatocellular carcinoma increases drastically. 

Medications That Damage The Liver

If you have ever read the “Directions” section on certain cold and flu medications, you know not to take too much. Some ingredients, like acetaminophen, in these medications can be harmful in high doses. There are many other medications, both over-the-counter and prescription, that can damage the liver. 

Acetaminophen 

Acetaminophen exists in many medications, including DayQuil and NyQuil, Tylenol, and prescription medications like Vicodin or Percocet. In high doses, acetaminophen can cause liver failure and even death. Never take more than the recommended dose of acetaminophen, or any medication for that matter. Acetaminophen is a common ingredient in over-the-counter cold and flu medications, so always check the ingredient labels and directions to ensure that you don’t exceed the recommended dose.

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The concept of Blue Zones grew out of observing areas of the world, where people live the longest lives. Places like Okinawa, Japan, Loma Linda, California, or the Barbara region of Sardinia all have people who live over 100 years. These regions are healthy hotspots and show how much diet can influence how healthy you are as you age. 

Research suggests that the Mediterranean diet may be the key to healthy aging. This diet focuses on fresh fruits, vegetables, health fats like olive oil, and fish. Not only is this way of eating automatically anti-inflammatory, but it also is longevity-friendly. On the other side of the coin, there are many foods that can shave years off your life. Poor diet accounts for about one in every five deaths, according to a 2019 study. That is concerning because many of the foods that contribute to diet-related health issues are commonplace in the Standard American Diet. Below, we detail the worst of the worst and hope that you avoid these foods if you want a longer, healthier life. 

Processed Meats

Bacon, hot dogs, sausages, corned beef, roast beef, and deli meats all fall under the processed meat umbrella. The World Health Organization (WHO) categorized processed meats as Group 1 carcinogens. That means that there is sufficient evidence that links the chronic consumption of these foods to an increased risk of colorectal cancer. The WHO reviewed hundreds of studies over many years before making this declaration. Additionally, there are no current guidelines that indicate how much processed meat is safe to consume regularly. Enjoying 50 grams of salami (about one hot dog) daily is linked to a 16% increased risk of colon cancer. The less processed meat you eat, the better!

Ultra-Processed Foods

While on the topic of processed meats, let’s shift gears to ultra-processed foods. It’s estimated that Americans consume more than 50% of the recommended daily amount of sodium every day. Ultra-processed foods, which include packaged snacks, help people exceed the recommended levels. While eating a bag of chips won’t end your life, recent research shows a link between the chronic consumption of ultra-processed foods to accelerated markers of aging. To understand that connection, you need to understand telomeres, which are associated with aging. Longer telomeres generally mean a longer life. Telomeres sit at the end of chromosomes and as they shorten, cell DNA becomes more prone to damage. That means that lifespan ultimately declines. Reducing your intake of ultra-processed foods, then, may give you a better shot at healthy aging. 

Fried And Charred Meats

By now, we hope that you understand the danger of processed meats and ultra-processed foods. Charring those processed meats, or other animal proteins, over high heat can also pose a threat to your health. High-heat grilling or frying are the two biggest offenders. Both of those cooking preparations can produce heterocyclic amines (HCAs) and polycyclic aromatic hydrogens (PAHs), both of which are harmful compounds. Each of these compounds form as a result of the interaction with high heat, protein components, fats, and creatinine. These compounds are mutagenic, meaning they have the ability to cause cell mutations that increase the risk of cancer. How many of these compounds are formed depends on the types of meats you cook and how you prepare them. A word to the wise: charring your chicken to a crisp may char years off of your life. 

Alcohol

Yes, folks, the social lubricant doesn’t do you any favors regarding longevity. Experts agree that alcohol is far from healthy, especially since it increases the risk of cancer. Alcohol also is the second leading cause of death in the United States, according to the Centers for Disease Control and Prevention (CDC). Additional research shows that alcohol increases the risk of colorectal and breast cancers, even at low intake levels. Alcohol can also suppress immune function, which is especially problematic in older adults. While a few drinks here and there won’t be the end of you, drinking everyday doesn’t contribute to healthy aging. 

Sugar-Sweetened Beverages

If you’re sipping soda every day, you are headed down a painfully unhealthy road. When it comes to added sugars in the American diet, sugar-sweetened beverages are leading the charge. Chronic consumption of these drinks can increase the risk of type 2 diabetes, kidney disease, liver disease, and heart disease. Evidence suggests that sugar can also mess with your mind. Chronically high blood sugar levels can increase the risk of cognitive decline, according to a 2018 longitudinal study. Researchers noticed that study participants with diabetes experienced more rapid declines in memory and executive function during the study period compared to adults without diabetes.

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