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health briefs


Take Folic Acid to Reduce Stroke Risk


Researchers from Bei- jing Geriatric Hospital, in a meta-analysis of 12 studies involving 47,523 patients with cardiovascular dis- ease, found that those that supplemented with folic


acid (vitamin B9) reduced their risk of stroke by 15 percent. Folic acid, which


the study authors called a “safe and inexpensive therapy,” lowers levels of homocysteine, an amino acid linked to heart disease; research indicates that 0.5 to 5 milligrams daily can reduce homocysteine levels by approximately 25 percent.


Practice Yoga to


Help the Brain It’s long been known that vigorous, sweaty aerobics strengthen the brain and help grow new neurons, but the latest research from the University of Illinois at Urbana- Champaign shows that practicing gentle hatha yoga enhances many of those same brain structures and functions. The analysis, published in Brain Plasticity, examined 11 studies that used brain-imaging techniques to evaluate outcomes of hatha yoga, which involves body movements, meditation and breathing exercises. The research- ers concluded that the hippocampus, which is involved in memory processing and typically shrinks with age, increased in volume with yoga. The amygdala, which helps regulate emotions, tends to be larger in yoga practitioners. Other brain regions that are larger or more efficient in enthusiasts are the prefrontal cortex, es- sential to planning and decision-making; the default mode network, involved in planning and memory; and the cingulate cortex, which plays a key role in emotional regulation, learn- ing and memory.


Balance Water Consumption


for Cognitive Health Drinking either not enough or too much water can decrease cognitive perfor- mance in older women, Penn State University research- ers reported in the European Journal of Nutrition. In a nationwide study, 1,271 women and 1,235 men over age 60 gave blood samples,


answered questionnaires about the previous day’s food and drinks, and performed cognitive tests to measure working memory, brain processing speed and sustained attention. Women, but not men, performed more poorly if they were not in the “sweet spot” of just enough hydra- tion, typically around two liters a day. “As we age, our water reserves decline due to reductions in muscle mass, our kidneys become less effective at retaining water and hormonal signals that trigger thirst and motivate water intake become blunted,” explains lead author Hilary Bethancourt, in urging greater attention to hydration levels.


Catch Some Rays to Boost Gut Health


Fresh evidence is emerging of a skin-gut axis that links type B ultraviolet (UVB) exposure to the microbiome, a finding that has implications for those suffering from autoimmune and inflammatory dis- eases. University of British Columbia researchers divided 21 healthy young women into two groups: Nine took vitamin D supplements during Vancouver’s long, dark winter, and 12 didn’t. After three months, only the non-supplement-takers tested as being deficient in vitamin D. Both groups were exposed to three, one-minute, full- body UVB light sessions; within a week, vitamin D levels increased 10 percent on average and the gut microbiota diversity of the low-D group rose to match that of the sufficient-D group. Along with other probiotic bacteria, Lachno- spiraceae species, typically low in the guts of people with inflammatory diseases, increased with the UVB exposure.


March 2020 9


Artur Bogacki/Shutterstock.com


puhhha/Shutterstock.com


Igor Nikushin/Shutterstock.com


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