“The fault, dear Brutus, is not in our stars, but in ourselves…”
— William Shakespeare, Julius Caesar.

That quote haunted me for years, long before I ever held a linear accelerator’s joystick or delivered radiation to a tumor curled around someone’s spine.

Back then, I didn’t fully grasp its relevance to my work.

Now, after decades in oncology, I see it with stark clarity.

Because here’s the truth:

Up to 42% of cancers are preventable — not through miracle drugs or genetic luck, but through modifiable, everyday choices.

This observation isn’t about blame.

It’s about power.

And it’s time we stopped whispering about it.

Even through the fog of risk, we can walk toward healing. 42% of cancers are preventable, and every step counts.

🔁 Why Cancer Isn’t Just Bad Luck: The Myth of Randomness

When patients hear “cancer,” the next question is often whispered:

Did I cause this?

It’s a painful, complicated moment.

I always remind them: no one deserves this, and no one gets cancer from one bad meal or missed screening.

But I also tell them we know that cancer is not a lightning strike.

Yes, some cancers come from sheer genetic chaos.

But others arise from a slow, silent drift, shaped by inflammation, environment, and habit.

🔁 Inflammation and Obesity: The Hidden Cancer Risks

You don’t see inflammation in the mirror. But it shapes your fate.

Low-grade, chronic inflammation — often fueled by excess fat, poor diet, poor sleep, and stress — is a known contributor to several cancers, including colorectal, breast, and liver.

Chronic inflammation in the etiology of disease across the life span – Nature Medicine

www.nature.com

We once thought of obesity as a cosmetic issue. Now we understand it as a biological amplifier of cancer risk:

• Fat cells release cytokines and estrogen-like compounds
• These can trigger DNA damage and tumor-promoting environments

I’m not judging anyone’s weight. I’m inviting a deeper understanding of how the body works — and how we can gently steer it.

Diseases desperate grown,
By desperate appliance are relieved,
Or not at all.”
— Shakespeare, Hamlet.

Sometimes, small daily shifts are our most potent medicine.

🔁 How Alcohol, Smoking & Diet Tip the Scales

If you asked me what four lifestyle changes would make the biggest impact on global cancer rates, I’d say this:

1. Stop smoking
2. Drink less alcohol
3. Eat more plants and fewer processed foods
4. Move

🥃 Alcohol

Alcohol is a group 1 carcinogen, the same class as tobacco and asbestos.³

It increases the risk for at least seven cancers, including breast and colorectal.

And even “moderate” drinking has risks, especially for those with other risk factors.

No level of alcohol consumption is safe for our health

. www.who.int. int.

🍽️ Diet

Ultra-processed foods cause inflammation, metabolic dysfunction, and now, higher cancer risk.

A 2023 study in The Lancet tied them to a 29% increased risk of colorectal cancer.⁴

It’s not about moral purity. It’s about stacking the odds in your favor.

Prevention Isn’t Perfection. It’s Daily Poetry.

When I talk to patients, I don’t hand them guilt. I hand them a possibility.

• A walk after dinner to quiet insulin spikes
• A decision to swap soda for tea
• A full night of sleep instead of doomscrolling

These things may seem small, but they are acts of devotion, not just to the body, but to the life it still wants.

Though this be madness, yet there is method in’t.”
— Hamlet.

Health is not about perfection. It’s about rhythm.

About small, quiet methods repeated until they shape destiny.

The Truth I Wish More People Knew

When people find out I’m a cancer doctor, they usually ask about treatments.

But the conversation I wish we had more often is this:

What can I do now, before the diagnosis, to change the story?

The answer isn’t sexy. It’s not a pill or a breakthrough headline.

It’s this:

Cancer isn’t always random. And your choices — however small — are not meaningless.

You deserve to know that.

A Gentle Invitation

I don’t write this to scare you.

I write it because knowledge is power, and silence is not protection.

Here’s the truth:

• Cancer is common.
• Up to 42% is preventable.
• That prevention is made of ordinary acts repeated with quiet courage.

What’s one habit you’ve changed for your long-term health? I’d love to hear.

The post Cancer Isn’t Random: What 42% of Diagnoses Have in Common — and How You Can Lower Your Risk. appeared first on Medika Life.

I stepped outside, tea still warming my throat, and began walking past the hedge that always rustles without wind, past the tree that leans like it’s listening.

I do this twice a day, sometimes more.

Not because I’m chasing steps or closing rings, but because walking calms the static inside me.

It’s a quiet ritual stitched into my hours.

And lately, I’ve learned it may be doing more than soothing my mind — it might be rewriting the rhythm of my heart.

Heart Arrhythmias

Your heart beats in a steady, coordinated rhythm — about 60–100 times per minute at rest — thanks to an internal electrical system that keeps everything in sync.

What is the heart’s natural pacemaker?

www.medicalnewstoday.com

In an arrhythmia, the electrical system misfires, and the heart can:

• Beat too quickly (tachycardia)
• Beat too slowly (bradycardia)
• Beat irregularly (like a flutter or with pauses)

Common types

Here are the most common types of arrhythmia:

• Atrial fibrillation (AFib) is the most common type, where the upper heart chambers (atria) quiver instead of beating properly.
• Ventricular tachycardia is a dangerously fast rhythm from the lower chambers.
• Premature beats are usually harmless and feel like a skipped beat or a flutter.
• Heart block is a condition in which electrical signals are delayed or blocked.

Why It Matters

Some arrhythmias are harmless and cause no symptoms.

Others can lead to stroke, heart failure, or sudden cardiac arrest.

Symptoms may include:

• Palpitations (fluttering or pounding)
• Dizziness or fainting
• Shortness of breath
• Chest discomfort

Fortunately, a healthy lifestyle can reduce our risk, including a heart-healthy diet, physical activity, maintaining a healthy weight, not smoking, and managing stress.

A New Study

A new study led by researchers at the University of Glasgow (United Kingdom) reports this:

Walking briskly (more than 4 miles per hour) can reduce the risk of heart rhythm abnormalities or atrial fibrillation by as much as 43%.

The study, published in Heart, suggests that brisk walking could be a safe and effective way to reduce heart rhythm abnormalities, particularly in those at higher risk of developing them.

Study Details

Researchers analyzed data from the UK Biobank, focusing on 420,925 adults with an average age of 56 years.

Among them, 80,773 participants wore accelerometers (such as smartwatches) to track their walking time and speed.

Walking pace was self-reported and grouped into three categories:

• Slow: Less than three mph
• Average: 3 to 4 mph
• Brisk: Over four mph

Of the participants, 7% identified as slow walkers, 53% as average, and 41% as brisk walkers.

Results in Detail

Over a median follow-up of 13.7 years, 9 percent developed some form of cardiac arrhythmia, including atrial fibrillation, bradyarrhythmias (abnormally slow or irregular heartbeats), and ventricular arrhythmias.

After adjusting for factors like age, sex, alcohol intake, ethnicity, existing health conditions, and socioeconomic status, the results were striking:

• Average pace. Compared to slow walkers, those who walked at an average pace had a 35% lower risk of developing arrhythmias.
• Brisk walking. Brisk walkers had an even greater benefit, with a 43% lower risk.

My Take

This study is the largest to show that physical activity can lower the risk of arrhythmias, including atrial fibrillation.

The article also highlights this:

Exercise quality — not just quantity — matters. The faster the pace, the greater the benefit.

Of course, the study does not prove a causal relationship exists between brisk walking and reduced AFib risk.

Nevertheless, these findings provide stronger evidence to guide my conversations with patients, encouraging them to exercise regularly and with enough intensity to protect their hearts.

The post This 5-Minute Habit Could Help Prevent a Dangerous Heart Condition. appeared first on Medika Life.

A groundbreaking new study from Finland reveals a surprising twist on the relationship between exercise and longevity. Today, we move beyond the treadmill.

As I sit here typing away at my desk, staring out the window at the grey Northwest skies and mountains, I can’t help but feel a tinge of envy for those living in Finland.

Breathtaking natural beauty surrounds them, and they have unlocked the secret to living a longer, healthier life.

Today’s Goals

In this essay, we’ll explore the surprising findings of a groundbreaking study from Finland that challenges our traditional notions of exercise and longevity.

From sauna culture to social connections, we’ll uncover the unique lifestyle habits that may hold the key to a longer, healthier life.

A new University of Jyväskylä study challenges the notion that achieving longevity is mostly about exercise, revealing a surprising twist on the relationship between exercise and life length.

In this essay, we’ll explore the Finnish perspective on longevity, where lifestyle habits may overshadow the treadmill, and offer insights into how you can adopt these practices for a healthier and longer life.

The Finnish Paradox

Renowned for its picturesque landscapes and vibrant culture, Finland is now emerging as a beacon of longevity with a twist.

A new study from Finland’s University of Jyväskylä suggests that while physical activity is undeniably important, other lifestyle habits may greatly impact our lifespan.

Imagine a scenario where a stroll through the pristine Finnish forests or a leisurely sauna session could be as significant, if not more, than an intense workout at the gym.

Unveiling the Lifestyle Secrets

So, what are these Finnish lifestyle secrets that have caught the attention of longevity researchers?

It turns out it’s a combination of factors deeply rooted in the Finnish way of life.

The Finns have unlocked a formula for a longer, healthier life, from their unique approach to physical activity to their emphasis on social connections and stress management.

Exercise in Moderation

Contrary to the no-pain-no-gain mentality often associated with exercise, the Finns advocate for a balanced and moderate approach.

Rather than pushing themselves to extremes in the gym, they integrate physical activity seamlessly into their daily routines.

Whether it’s a brisk walk in the forest, cycling to work, or engaging in traditional activities like skiing, the emphasis is on consistent, enjoyable movement.

Sauna Culture: More than Just a Steamy Tradition

One surprising aspect of the Finnish lifestyle linked to longevity is their sauna culture.

Saunas are deeply ingrained in Finnish society and extend beyond being a simple luxury.

Regular sauna use has various benefits, from improved cardiovascular health to stress reduction.

The Finns have turned a cultural tradition into a health-boosting ritual, providing relaxation and potential longevity perks.

Nature’s Role in Longevity

Finland’s pristine natural environment plays a significant role in the longevity equation.

Access to clean air, serene landscapes, and the opportunity to connect with nature positively impact mental well-being, reducing stress levels and contributing to overall health.

Whether hiking in the summer or cross-country skiing in the winter, the Finns have mastered the art of integrating outdoor activities into their lives.

Social Connections: The Finnish Network of Longevity

While many societies are moving towards digital connections, the Finns strongly emphasize face-to-face interactions.

Social connections, whether through communal activities, family gatherings, or simply spending time with friends, are crucial for a fulfilling life.

Maintaining robust social ties can significantly impact mental and physical health, potentially contributing to a longer life.

Diet: A Nordic Approach to Longevity

The Finnish diet, rooted in Nordic traditions, also plays a role in their longevity story.

Focusing on whole foods, such as berries, fish, whole grains, and vegetables, provides a nutrient-rich foundation supporting overall health.

The renowned Nordic diet, akin to the Mediterranean diet, has been associated with a reduced risk of chronic diseases and may contribute to increased longevity.

Stress Management: Finding Harmony in Everyday Life

In a world often characterized by hustle and bustle, the Finns have mastered the art of stress management.

Whether it’s the calming effects of nature, regular sauna sessions, or the cultural appreciation for downtime, the Finnish lifestyle promotes a sense of balance.

When left unchecked, stress can contribute to various health issues, and the Finnish approach to finding harmony in everyday life may hold the key to their remarkable longevity.

New Study Insights

A new study from the University of Jyväskylä in Finland, currently under review by other experts, discovered something interesting.

While exercise is essential for a longer life, the study suggests that adopting other healthy habits might have an even more significant effect.

In simpler terms, it’s not just about hitting the gym.

What you eat, how you manage stress, whether you smoke, and how well you sleep all play crucial roles in your overall health and longevity.

New Study Details

Researchers analyzed data from over 11,000 sets of adult twins in Finland. The goal? To better understand the impact of physical activity on lifespan.

Subjects responded to questions about their physical activity in 1975, 1981, and 1990. The investigators then grouped them into four categories:

• Inactive
• Somewhat active
• Active
• Very active

The study authors tracked the subjects’ health and mortality for 45 years, stopping in 2020.

New Study Results

The results are quite interesting:

Nearly 40 percent of those in the inactive group had died by the end of the study. Those in the active groups had a lower risk of death — 15 to 23 percent lower — than the inactive group.

In summary, being more physically active was linked to a lower risk of dying from various causes.

Other Lifestyle Factors and Mortality

The researchers looked at more than just exercise — they considered weight, health, drinking, and smoking habits.

When they took these other factors into account, they found that the chance of people who don’t move much dying dropped to a maximum of seven percent.

While I exercise to gain health benefits, I do not expect it to counteract unhealthy behaviors.

Doing physical activity does not offset unhealthful habits (such as smoking, drug use, or drinking to excess) or a poor diet. Moreover, your exercise will not fully compensate for high cholesterol, high blood pressure, or diabetes.

Finally, the study discovered that people who sat around or worked out a ton seemed to age faster than moderately active people. Not a surprise to me.

Optimizing Health Means More Than Exercising

The study suggests that it’s not just about exercising; it’s also about having other healthy habits.

So, being active might show that someone has a healthy lifestyle, which can help them live longer.

Next, the investigators want to see if the same is true for specific causes of death, like heart problems.

They’re also curious about why superactive people in the study seemed to age faster biologically.

Final Thoughts

In conclusion, the University of Jyväskylä’s study unveils a unique perspective on longevity, challenging the conventional belief that intense workouts are the primary key to a longer life.

Finland’s surprising twist on longevity, emphasizing moderate exercise, sauna rituals, nature immersion, social connections, a wholesome diet, and stress management, presents a holistic approach beyond the treadmill.

Reflecting on these Finnish lifestyle secrets, continuing my well-rounded and sustainable approach to health may be my best path to a longer, healthier life.

While the study focused on a specific population, the results are likely universal.

So, perhaps it’s time to take a cue from the Finns, lace up our sneakers for the gym and a stroll in nature, and embrace a lifestyle that encompasses the best of both worlds — movement and mindful living.

The post Beyond the Treadmill: Finland’s Surprise Twist on Longevity Unveiled appeared first on Medika Life.

Doctors still struggled to keep me alive as my fever spiked to 105 degrees Fahrenheit and my resting heart rate hovered around 175. I had multiple intravenous bags of quinine dripped into me, a routine treatment that brought with it the unfortunate risk of sudden cardiac arrest due to my infection while on Larium, a controversial and, in hindsight, ineffective antimalarial drug.

It’s a massive understatement to say malaria sucks, but I am among the lucky ones who get to say it at all. Malaria remains one of the greatest public health threats facing humanity, infecting 241 million people each year and inflicting incalculable damage on the economic prospects of endemic countries. If my description of malaria sounded bad, how could a 4-year-old kid battle the disease without most of the resources I had in Kinshasa? Most of the 500,000 people killed yearly by malaria are children under 5 – a vicious toll on future generations.

That’s why this week’s announcement by the WHO approving the use of a second malaria vaccine is astoundingly good news. Since the introduction last year of Mosquirix, the first-ever malaria vaccine brought to market by GSK last year, health officials have been trying to balance the limitations of the vaccine – both in efficacy and supply – with the high cost and urgency to get it distributed. With the approval of R21/Matrix-M, developed by the Serum Institute of India, Oxford University and Novavax, comes the potential for greater price competition and sufficient supply.

The news couldn’t come soon enough. As climate change expands the habitat of malaria-carrying mosquitos, two issues are rapidly emerging. First, regions that have been malaria-free for decades – or have never experienced malaria – will be in the projected range of vector-borne diseases within a matter of years. These include North America and parts of Europe. At the same time, the overuse of prophylactic medications, such as chloroquine-based drugs, is fueling increased resistance in regions such as Southeast Asia.

Second, malaria primarily afflicts rural communities in many areas where malaria is endemic. No longer. Researchers are now tracking new forms of malaria that are settling in densely populated urban areas. This is a potential tectonic shift in the threat that vector-borne disease poses to sustainable economic development and health system resilience. Seasonal outbreaks may crash worker productivity, shutter universities, and overwhelm hospitals.

The two approved malaria vaccines may help prevent the worst-case scenario looming in our future, but they are not solutions by themselves; they are part of a Swiss Army knife of tools that public health officials are deploying to contain malaria. Some, like insecticide-treated bed nets, provide trusted, low-cost and accessible interventions for low-income populations worldwide. Other theoretical options, such as genetically modifying male mosquitos or making humans “invisible” to the insects, may prove more effective in grabbing headlines than protecting communities. But with more volatile weather patterns and increased resistance fueling a surge in malaria mosquitos, nothing should be off the table or dismissed out of hand.

Why is malaria prevention more than a feel-good development story? The answer to that question lies in a simple calculus. Most of the potential for future economic growth will come from markets in the Global South. Several countries in Africa, Latin America and Southeast Asia represent a surge in young, increasingly educated and upwardly mobile consumers. The rise of megacities and other large urban centers can focus economic productivity, but such concentration also dramatically increases the impact of widespread, uncontrolled disease outbreaks.

The implications for the business community are clear. As we saw with COVID-19, the potential for disease outbreaks to cause prolonged economic disruption is high. And the ripple effects are extensive. Vector-borne diseases such as malaria are not the same as the next pandemic threat, of course. Thankfully we have a variety of tools to prevent and treat malaria.

The imperative now is to make sure we apply a greater sense of urgency and policy support to fund the research and mitigation programs that are necessary to protect vulnerable populations today, as well as the growth markets of tomorrow. This requires the global business community to become vocal champion for public health initiatives that help blunt a future where disease-carrying mosquitos can derail the economic vitality of the next generation of consumers.

The post Securing our Economic Future Against Malaria appeared first on Medika Life.

If current trends persist, nearly one in three Americans will develop type II diabetes alone in their lifetime. In addition to diabetes, the prevalence of other chronic lifestyle conditions such as obesity, heart disease, inflammatory bowel disease, chronic kidney disease and arthritis are growing exponentially. An equally daunting mental health crisis has emerged exacerbated by the Covid-19 pandemic. Significantly, neuropsychiatric disorders and inflammation have been closely intertwined, powering each other in a bidirectional loop. Thus, these two terrible epidemics may have compounding effects wreaking havoc on our societies.

Coupling this grim outlook with research findings showing that just 10 minutes of daily exercise will save an additional 110,000 lives each year in the US and just 30–60 minutes of strength training per week reduces all-cause mortality by 20%, you soon realize that a sick care system which relies mainly on medical interventions is grossly inadequate for improving health outcomes. And it runs counterintuitive to literature, and factors beyond medical interventions drive public health experts that suggest upwards of 70% of health outcomes are driven by factors beyond medical interventions.

With sick care spending having grown to nearly 20% of US GDP, we cannot afford to manage, let alone conventionally treat, chronic inflammatory conditions, the bulk of which remain preventable. At the same time, two-thirds of all personal bankruptcies in the US cite medical issues as the main reason.

Why have we found ourselves here? An oft-cited reason is that approximately 90% of the US health budget is spent via a fee-for-service reimbursement structure, which incentivizes volume and complexity of interventions. At the outset, this logic seems reasonable: one should only receive, and therefore pay for, an intervention if needed.

The problem, of course, is this system does not account for, nor incentivize approaches to prevent the disease from happening in the first place, thus preventing the need for these costly interventions. Given incentives drive decision making; it should come as no surprise that prevention has fallen short of becoming a viable business model, let alone one that can scale. But there is a recognizable paradox that has historically challenged preventative care: how can one distinguish the need for and, therefore, the outcomes and value of a preventive method?

The answer to resolving the prevention paradox is linking small behavioral changes to changes in personal health status (positive and negative) which can then be connected to economic value (creation and destruction). Such a capability has not existed to date. Yet, rapid developments of the internet of things, the cloud and AI/ML have given rise to the behaviorome (quantified characterization of behaviors) and environmentome (quantified characterization of social determinants of health), yielding nuanced insight into how daily decisions and behaviors in a given environment impact a person’s health.

As the behavioromes and environmentomes of a population become better characterized over time and linked to outcomes, a personal, dynamic health score could be calculated for individuals in that population. This dynamic health score could enable the prediction and assessment of a preventative intervention for an individual, potentially before the onset of detectable symptoms of chronic conditions, ultimately paving the way for a sustainable Prevention-as-a-Service (PaaS) business model. This new paradigm would aim to keep people healthy and dramatically alter the unsustainable course of the current healthcare model by bringing about significantly better outcomes at a lower cost.

The scalability of PaaS relies on modern data analytics methodologies such as machine learning that are well-suited for analysis, pattern recognition, and adaptive recommendations based on individual and population aggregate-level data. One can now begin to (a) create genuinely ‘personalized’ preventive programs and incentives that are more effective and (b) link small changes in an individual’s health status to value through a meaningful health score, which correlates with the value of prevention on an individualized basis.

If one can do this, then Prevention-as-a-Service becomes a sustainable business where there is an agreed-upon value creation standard through health score changes. Created value can then be shared between the person and all stakeholders dependent upon said individual staying healthy, such as healthcare paying entities. Moreover, this approach could employ behavioral economic models to support behavior change more effectively than today’s population-level best practices.

We believe that the infrastructure for PaaS is already here and that value creation through a dynamic health score will deliver, for the first time, a viable business model for prevention which is both scalable and sustainable. A platform dedicated to PaaS will empower citizens with health education and literacy, ensure inclusivity & health equity, and deliver convenience and community, all while leveraging behavioral economic models based on individualized health scores to incentivize each person’s health journey.

Preventing citizens from falling sick to lifelong chronic conditions may have sounded utopian in the past — it no longer is. Now is the time to do something about it.

It’s time to unleash health.

Credits: This article is a collaboration between Dr. Ramin Rafiei, CEO and Co-Founder of Reformulate Health and Dr. Jacob LaPorte, Co-Founder and Global Head of the Novartis Biome with equal contributions by both authors.

The post Prevention-as-a-Service: A Business Model that Can Fix Healthcare appeared first on Medika Life.

Even though you feel healthy now, it turns out that this habit of staying up late has a negative impact on your health latter.

Get to know early birds and night owls

In general, there are two types of groups regarding sleep time. The first group is the night owl, which is when you have full energy until the night and have a tendency to sleep late. While others are early birds, that is, you who have a tendency to wake up early and go to bed early at night. If you are a night owl, you are not alone. Keck Medicine of USC said about 20 percent of the world’s population are night owls.

Scientists use the term chronotype to describe an individual’s tendency toward daily activity and rest times. Both night owls and early birds are shaped by biological and genetic forces, lifestyles, moods, and ways of thinking and sleeping.

A study published in the journal Nature Communications, took a sample of 700,000 individuals. The result, obtained 351 genetic factors that influence a person to become an early bird or night owl.

According to research, genetic factors also affect when a person sleeps and wakes up. But it should be noted, although it affects sleep time, genes do not affect the quality or duration of sleep.

The identification of 351 genetic factors includes genes that involve circadian rhythms, namely the human sleep and wake cycle. This gene is associated with the brain, as well as the retinal tissue of the eye. Allegedly, the presence of this gene in the eye helps early birds detect light to wake up in the morning.

Night Owls Healthy Risks

Based on Harvard Edu, various studies investigating sleep habits and health risks show a pattern in which certain sleep patterns or body clocks and health conditions go hand in hand. Here are some health risks that haunt you and other night owls:

1. Poor sleep quality
Night owls tend to have low sleep duration and quality. Especially for night owls who stay up late and still have to get up in the morning to work even harder.

They tend to make up for some of the loss of sleep on the weekends when they have time. But research shows that the practice of this sleep debt can actually change the sleep schedule in the future.

2. High blood pressure
Based on Health, a 2013 study showed that 30 percent of night owls had higher blood pressure than those of early birds.

Andrew Varga, MD, a sleep medicine expert at the Icahn School of Medicine, says that lifestyle patterns such as unhealthy eating or lack of exercise can contribute to a high likelihood of developing hypertension.

3. Diabetes risk
Night owls also have a risk of developing type 2 diabetes. If you already have it, this habit of staying up late can also complicate its treatment.

A 2013 study in Diabetes Care found that, for people with type 2 diabetes, having longer sleep was associated with poorer glycemic control, even after researchers controlled for total sleep duration.

4. Weight gain
When you stay up late, you must have felt hungry and ended up eating a snack or even a heavy meal in the middle of the night.

Eating late at night can cause problems with how your body handles and metabolizes food. Some experts believe that eating after dark interferes with the body’s natural overnight fast, which can impair its ability to burn fat.

In addition, another study found that night owls also consumed more calories per day than early birds. This may be because willpower is lower when you are tired and we tend to crave unhealthy food late at night.

5. Depression
A study published in Depression and Anxiety found that night owls were more likely to experience depression and anxiety disorders, compared to early birds. People who stayed up late were more likely to report significant mood variations throughout the day, with worse moods occurring in the morning.

Researchers said that night owls may have more difficulty regulating their emotions. Night owls are more likely to suppress their feelings and less likely to practice cognitive reassessment.

In a study at the University of Aachen, Germany, researchers used brain scans to identify night owls and early birds in groups of men and women. Scans found that night owls had less white matter, a type of fatty tissue in the brain. This network increases the risk of depression and impairs cognitive function.

6. Asthma and allergies
Teenagers who are night owls are more likely to have asthma and allergies than others who are early birds. Based on Prevalence and Risk Factors of Asthma and Allergy-Related Diseases among Adolescents Study, compared with teenagers who were early birds, night owls were almost twice as likely to report having wheeze in the past 12 months.

What can a night owl do?

According to the federal government, more than one-third of adults routinely fail to get a healthy amount of sleep, defined as a minimum of seven hours a night.

Transforming yourself from a night owl to an early bird requires changing your body’s circadian rhythm, it may be hard but it’s not impossible.

“Resetting your circadian rhythm really means resetting the timing of when you sleep and when you wake up,” says Dr. Roth, a behavioral sleep medicine psychologist. “It has to do more with the schedule of your sleep, rather than how well you fall asleep.”

The following tips from Dr. Roth can help reset your circadian rhythm.

1. Sleep early, get up early
One of the reasons why night owls stay up late is because they are not tired. You need to make sure that you feel sleepy earlier in the night. To do that, you have to wake up earlier than usual.

It’s going to be tough for a few days as you make these adjustments, but stay consistent: After a few days of setting your alarm at 6am, there’s a good chance you’ll be tired by 10pm.

Exercise also helps with melatonin production, which can help you sleep. IT makes you tired and lead you to sleep earlier.

2. No need to rush
If getting up at 6am is too much to do, start by moving your alarm forward in 15-minute chunks every morning for a week until you get to your new wake-up time.

If you currently go to sleep at 1 a.m. and wake up at 9 a.m., focus on going to bed at 12:30 p.m. and waking up at 8:30 a.m. for a week, and then shift those times back another half-hour the following week.

3. Set your evening schedule
If your schedule is flexible, change the time to do your usual activities whether it’s going to the gym, having dinner, watching TV, or socializing with friends finished an hour early.

If it’s impossible to finish early, consider which activities can be shortened or done on alternate days to help you advance your bedtime by the same number of minutes to your new wake-up time.

4. Limit screen time
If you have a habit of surfing on internet and using social media before bed, stop it. Blue light from phones and tablets inhibits melatonin production and disrupts your circadian rhythm.

Avoid screens 30 minutes before bed.

5. Avoid naps
While you may love taking an afternoon nap, that hourlong (or more) snooze can harm your circadian rhythm by making it harder to fall asleep at night.

If you do need to take a nap, limit it to 30 minutes or less and aim to nap before 3 p.m.

6. Avoid caffeine in the evening
Note the time of the last cup of coffee. Caffeine, a stimulant, keeps you awake when you want to relax late at night.

7. Be consistent!
The quickest way to put your sleep on a new schedule is to stick to it on the weekends.

So try to consistently go to sleep and wake up at the same time every day.

Let me know if you have your own powerful tips to be an early bird. Good luck trying!

The post Sorry Night Owl, Early Bird are Healthier appeared first on Medika Life.

First, a brief look at dementia. We will then pivot to the new study results before ending with some potential risk-reducing maneuvers.

Dementia is not a single entity; instead, dementia is a grab bag descriptor for a range of conditions marked by cognitive impairment. Think problems with memory, thinking, or decision-making. Late in its course, dementia can reduce one’s awareness of the world. The most common form of dementia is Alzheimer’s disease.

Let’s be clear — while dementia is primarily (but not exclusively) a disease of older folks, it is not a part of normal aging. Unfortunately, Alzheimer’s disease gets progressively worse over time. Alas, there is no cure. The focus tends to be on symptom management.

Here are some of the risk factors for dementia, according to the United States Centers for Disease Control:

• Age. The probability of developing dementia increases with age. Most cases of dementia are among individuals ages 65 years and older.
• Inherited genetics. Individuals with parents or siblings with dementia are more likely to develop the condition.
• Race and ethnicity. Older African-Americans are twice as likely to develop dementia than their white counterparts. Hispanic individuals overall have a 1.5-fold increased risk.
• Poor heart health. One more reason to watch our blood pressure and cholesterol. Don’t even think about using tobacco.
• Traumatic brain injury (TBI). Head injury can increase the risk of dementia, especially if the trauma is severe or repeated.

Light exercise and dementia

Let’s move on to our research investigation. Researchers looked at whether light-intensity physical activity is associated with a lower risk of developing dementia.

The investigators gathered data from over 62,000 subjects at least 65 years old, with a median age of 73.2 years. None had dementia, and all had medical records in the Korean National Health Insurance Service database.

The study authors tracked physical activity at the study start, with participants completing a questionnaire. The scientists then examined the frequency, intensity, and duration of physical activity to calculate how much energy expenditure was due to physical activity.

After a median 42 months follow-up, the research findings are: Six percent of the subjects developed dementia. Looking by quartiles of activity (ranging from inactive to insufficiently active to active to highly active):

The insufficiently active individuals had a 10 percent lower risk of getting dementia compared with the inactive group members. The active participants had a one-fifth drop in risk, and the highly active group had a more than one-quarter (28 percent) lower risk.

When adjusted for sex, age, and other medical conditions, the findings held.

Takeaway messages

Light-intensity physical activity (as opposed to being sedentary) is associated with a lower probability of developing dementia. While the study is well-done and is in line with the results of other studies, the results are not evidence of a causal relationship between light-intensity exercise and a lower risk of dementia. The reverse may be true — those developing exercise may exercise less.

I am encouraged by this type of study. Some believe that lifestyle may prevent approximately one-third of dementia cases. That’s the view of Professor Tara Spires-Jones of the University of Edinburgh (United Kingdom).

I will continue to walk (and more). Even though this new study adds to a growing body of evidence pointing to lifestyle influencing dementia risk, I know activities such as walking can help lower the risk of heart attack, stroke, cancer, and more.

Thank you for joining me today.

The post Even Light Exercise May Drop Dementia Risk appeared first on Medika Life.

“life is either
a daring adventure
or quiet moments spent with chocolate
and your tortured sanity.”
― Ben Ditmars

We begin with this observation: You may improve your blood flow and pressure by consuming dark chocolate. Here’s how the magic may happen — Flavanols in dark chocolate can stimulate the inner lining of our arteries, in turn leading these blood vessels to make nitric oxide.

Nitric oxide can then signal the arteries to relax. The result? Resistance to blood flow drops, resulting in blood pressure reduction. But do we have real-world data to support this observation? Indeed, we have some evidence of a mild effect on blood pressure.

In support of our observations, researchers at Harvard Medical School and Brigham and Women’s Hospital showed that flavanol-rich cocoa causes blood vessel widening via activation of the nitric oxide system. This finding supports the idea that nitric oxide is the agent through which dark chocolate protects against adverse heart events.

To see if cocoa consumption leads to blood pressure lowering, scientists in Cologne (Germany) searched for studies that assessed blood pressure before and after consuming cocoa products or black or green tea for at least one week.

The researchers identified five randomized clinical studies of cocoa. After the cocoa, the average systolic (top number) and diastolic (bottom number) blood pressure dropped by about 5 mm Hg and 8 mm Hg, respectively. On the other hand, black or green tea did not affect blood pressure. The study authors concluded this:

“Consumption of foods rich in cocoa may drop blood pressure, but tea has no such effect.”

Other studies demonstrate a mild positive effect of cocoa consumption on blood pressure. The improvement is typically slight.

Dark chocolate and heart health

Back to the real world. Is there any evidence that any of this translates into improvements in health? A small study from the Netherlands offers hope that we lovers of dark chocolate can improve our cardiovascular health.

We know that small and relatively short-term clinical studies show that cocoa can improve blood vessel function and reduce blood pressure. Dutch researchers examined 470 older men free of chronic diseases at baseline to better understand whether longer-term cocoa is related to blood pressure and cardiovascular death.

Scientists examined blood pressure (of participants in the Zutphen Elderly Study) at baseline and five years later. The researchers also determined causes of death during 15 years of follow-up, assessed food intake, and estimated cocoa intake.

One-third of the subjects consumed no cocoa at study entry. For the food consumers, the average intake was 2.11 grams daily. Let’s get to the findings:

• The average systolic (top number) blood pressure in the highest one-third of cocoa intake appeared about 4 mm Hg lower, and the average diastolic (bottom number) blood pressure by just over 2 mm Hg.
• Compared with the lowest one-third of cocoa intake, the men in the highest third appeared one-half less likely to die of cardiovascular disease, and all-cause death also appeared about 50 percent lower over 15 years.

“Well, he should have some chocolate, at the very least,’ said Madam Pomfrey”
― J.K. Rowling, Harry Potter and the Prisoner of Azkaban

A separate study revealed chocolate consumption to be inversely associated with heart artery plaque. Here are the odds ratios by the amount of chocolate consumed:

• No chocolate 1.0
• Chocolate one to three times per month 0.94
• Chocolate once per week 0.78
• Chocolate at least twice weekly 0.68

Put more simply, eating chocolate at least twice per week appeared associated with a one-third lower risk of developing coronary artery plaque.

Moreover, you may lower your LDL “bad” cholesterol with your dark chocolate consumption. Look at the results of this 2017 experiment with participants consuming almonds, with or without dark chocolate.

Here are the findings from the randomized feeding trial: Consumption of almonds alone, with or without dark chocolate, improves cholesterol (lipid) profiles. The study authors concluded this: “Incorporating almonds, dark chocolate, and cocoa into a typical American diet without exceeding energy needs may reduce the risk of coronary heart disease.”

Now I need to challenge my enthusiasm for dark chocolate. The studies I offer you are either relatively small or observational. The latter type of study does not allow us to establish a causal relationship between chocolate consumption and improved cardiovascular health. And the change in blood pressure is small. So take all of this with a grain of salt (I prefer sea salt!).

Please don’t head out and consume vast quantities of chocolate. Too many calories! I prefer to have a couple of squares after dinner. By limiting myself, the experience becomes even more special. Aim for dark chocolate that has at least 70 percent cocoa content.

Thank you for joining me today.

The post How You Can Use Dark Chocolate For Heart Health appeared first on Medika Life.

What do you think is the percentage of Japanese who go to a fitness club or gyms? Did you guess 50 percent? Perhaps 25 percent? Today, only about three percent of Japanese individuals will be fitness club members. And it is not simply because of the Covid-19 pandemic. In 2012 and 2016, the rate was approximately three percent.

The current life expectancy for Japan in 2021 is 84.8 years, a 0.14 percent increase from 2020. This life length is nearly six years longer than those in the United States. Canada? 82.7 years The United Kingdom clocks in at 81.5 years.

You are probably wondering how the Japanese pull off this longevity feat. They achieve long lives, at least in part, through fewer deaths from ischemic heart disease and cancer (especially breast and prostate cancer).

Moreover, Japanese people have a low rate of obesity and consume a balanced diet. The obesity rate is about five percent for men and less than four percent for women, and this compares to an obesity prevalence of over 42 percent in the United States.

Obesity raises the risk of several types of cancer and the chances of suffering from heart disease.

The Japanese diet has some commonalities with a Mediterranean diet. For me, occasional soy dishes such as miso soup have appeal. I prefer to eat less meat, sugar, and starch (although I admittedly could do better in the realm of fish). Do you enjoy the health benefits of any elements of a Japanese diet?

Let’s get back to our main topic, exercise. I walk, but I also thrive on intense workouts. High-intensity interval training (HIIT) on occasion is a blast. And resistance training? Give me those dumbells, or let me drop and get in a quick three sets of fifteen pushups. I have a 3rd level black belt in Shito-Ryu traditional Japanese karate.

But can I achieve my longevity and health aims by doing less? I recognize that I live in a culture where ads from gyms, athletic clothing companies, running shoe vendors, and more bombard us.

Do Japanese exercise? When researchers asked young people in their 20s about regular exercise, they got these responses:

• walking (42 percent)
• stretching (24 percent)
• jogging (22 percent)

Approximately half of those queried offered that they barely exercised, about once a month or not at all.

Hmm. The Japanese live longer and healthier lives without a lot of formal exercise. A specific exercise routine known as rajio taiso (radio calisthenics) is an exciting practice that tens of millions perform. Children do it, as do some company employees (as a group). Can you use taiso to live a longer life?

I subscribe to Japanese television and am familiar with rajio taiso. Here are the three routines involved: First, there is dai-ichi. Ask your Japanese friend or colleague about it, and you will see nods of familiarity. Very young individuals learn it.

The second approach is called dai-ni, and the third is dai-san. These progressively increase physical activity. Let’s get more granular: Dai-ichi is composed of thirteen movements. You begin with the gentle stretching of your arms overhead.

Put your arms across your chest for the second movement and then swing down like pendulums until your extremities finish outstretched on either side. This movement is all done as you gently bob your knees. Here are a series of diagrams for you (don’t worry about the foreign language; the diagrams are instructive, and there is English as well as Japanese):

【図解】ラジオ体操第一・立位の順番とコツを解説｜かんぽ生命図解でラジオ体操第一・立位の順番やコツ、体の動かし方のポイントを解説。ラジオ体操は、正しい動きにより健康効果を高めることができます。

Make it to movement 11, and you will be doing some star jumps in time to the music. None of this is particularly rigorous. Still, there is a cool-down period, with the last two movements repeating steps one and two to allow for some time to cool down.

Rajio taiso takes advantage of your body weight and momentum; there is no need for equipment. Taking only three minutes, you plant your feet, shoulder-width apart. This simple approach makes rajio taiso accessible to school children, office workers, and older folks alike. You can do it at home or work, alone or in a group. A review of studies on exercise plans for older individuals discovered this:

Walking speed and the time taken to stand up out of a chair can be improved (even for the frailest amongst us) with light stretching.

Do you stretch or do calesthenics? Thank you for joining me today.

The post The Lifelong Exercise That Keeps Japanese Moving appeared first on Medika Life.