Latest news with #healthbenefits
Health Line
14 hours ago
- Health
- Health Line
Top 14 Health Benefits of Broccoli
Broccoli contains many vitamins, minerals, fiber, and antioxidants. Broccoli's benefits include helping reduce inflammation, stabilizing blood sugar, and strengthening the immune system. Broccoli is a green vegetable that vaguely resembles a miniature tree. It belongs to the plant species known as Brassica oleracea. It's closely related to cabbage, Brussels sprouts, kale, and cauliflower — all edible plants collectively referred to as cruciferous vegetables. There are three main varieties of broccoli: Calabrese broccoli Sprouting broccoli Purple cauliflower — despite its name, a type of broccoli Here are the top 14 health benefits of broccoli. Packed with vitamins, minerals, and bioactive compounds One of broccoli's most significant advantages is its nutrient content. It's loaded with a wide array of vitamins, minerals, fiber, and other bioactive compounds. One cup (91 grams) of raw broccoli packs: Carbs: 6 grams Protein: 2.6 grams Fat: 0.3 grams Fiber: 2.4 grams Vitamin C: 90% of the Daily Value (DV) Vitamin A: 3% of the DV Vitamin K: 77% of the DV Vitamin B9 (Folate): 14% of the DV Potassium: 6% of the DV Phosphorus: 5% of the DV Selenium: 4% of the DV Broccoli can be eaten cooked or raw — both are perfectly healthy, but provide different nutrient profiles. Different cooking methods, such as boiling, microwaving, stir-frying, and steaming, alter the vegetable's nutrient composition, particularly reducing vitamin C, as well as soluble protein and sugar. Steaming appears to have the fewest adverse effects. Still, raw or cooked, broccoli is an excellent source of vitamin C. Just half a cup (78 grams) of cooked broccoli provides 56% of the DV — more than one-half of an orange can offer. Contains potent antioxidants that offer health-protective effects The antioxidant content of broccoli may be one of its main boons for human health. Antioxidants are molecules that inhibit or neutralize cell damage caused by free radicals. This can reduce inflammation and have an overall health-protective effect. Broccoli has high levels of glucoraphanin, a compound that is converted into a potent antioxidant called sulforaphane during digestion. Test-tube and animal studies indicate that sulforaphane may offer multiple health benefits, including reduced blood sugar, cholesterol levels, oxidative stress, and chronic disease development. However, more research is needed to understand its role in humans. Broccoli also contains measurable amounts of the antioxidants lutein and zeaxanthin, which may prevent oxidative stress and cellular damage in your eyes. Bioactive compounds may contribute to reduced inflammation Broccoli contains various bioactive compounds that have been shown to reduce inflammation in your body's tissues. It's theorized that multiple compounds work synergistically to support this effect, though some seem to work individually as well. Kaempferol, a flavonoid in broccoli, demonstrates strong anti-inflammatory capacity in both animal and test-tube studies. A small human study of tobacco smokers also revealed that eating broccoli led to a significant reduction in markers of inflammation. While these results are promising, more research is needed to better understand how broccoli consumption affects inflammation in humans. May protect against certain types of cancer Cruciferous vegetables, such as broccoli, contain various bioactive compounds that may reduce cell damage caused by certain chronic diseases. Multiple small studies have shown that eating cruciferous vegetables may protect against certain types of cancer, namely: Breast Prostate Gastric/stomach Colorectal Renal/kidney Bladder Though this data is encouraging, it isn't strong enough to make definitive health claims regarding broccoli's role in cancer treatment or prevention. Ultimately, more human research is needed to determine the relationship between cruciferous vegetables and cancer prevention. Antioxidants and fiber may aid blood sugar regulation Eating broccoli may support better blood sugar regulation in people with diabetes. Although the exact mechanism is unknown, it may be related to broccoli's antioxidant content. One human study showed significantly decreased insulin resistance in people with type 2 diabetes who consumed broccoli sprouts daily for one month. Interestingly, an animal study revealed decreased blood sugar and reduced pancreatic cell damage in diabetic rats fed broccoli extract. Broccoli is also a good source of fiber. Some research indicates that higher dietary fiber intake is associated with lower blood sugar and improved diabetic control. May support heart health in a variety of ways Several studies indicate that broccoli may support heart health in a variety of ways. Elevated 'bad' LDL cholesterol and triglyceride levels are known to be significant risk factors for heart disease. Broccoli may play a role in improving these markers. One older study noticed significantly reduced triglycerides and 'bad' LDL cholesterol levels, as well as increased 'good' HDL cholesterol levels, in people who were treated with a powdered broccoli sprout supplement. Some older research also supports the notion that specific antioxidants in broccoli may reduce your overall risk of a heart attack. A 2017 review of studies found broccoli to be among the vegetables that reduce the risk of cardiovascular disease, but the results were not always consistent, and more research is needed. A study in mice that were fed broccoli sprouts observed several potentially protective effects, including increased longevity, improved glucose tolerance, and reduced blood pressure. Additionally, a higher intake of fiber-rich foods like broccoli is associated with a reduced risk of heart disease. Promotes healthy digestion and reduces constipation Broccoli is rich in fiber and antioxidants, which may support healthy bowel function and digestive health. Bowel regularity and a strong community of healthy bacteria within your colon are two vital components of digestive health. Eating fiber- and antioxidant-rich foods like broccoli may play a role in maintaining healthy gut function. A study in mice on a broccoli diet found reduced levels of inflammation in the colon and favorable changes in gut bacteria. A recent study of healthy participants on a broccoli diet over two 18-day periods found positive changes in their gut microbiome, with a 9% reduction in firmicutes ('bad' bacteria) and a 10% increase in bacteroidetes ('good bacteria'). However, the researchers note that further studies are needed. A 2017 human study indicated that people who ate broccoli could defecate more easily than individuals in the control group. Though these results are promising, more human research is needed to better understand how broccoli affects digestive health. May slow mental decline and support healthy brain function Some of broccoli's nutrients and bioactive compounds may slow mental decline and support healthy brain and nervous tissue function. A study of 960 older adults revealed that one serving per day of dark green vegetables, such as broccoli, may help resist the mental decline associated with aging. A review of studies found that kaempferol, a compound in broccoli, protects the brain against neurodegenerative diseases. Additionally, an animal study showed that mice treated with kaempferol had a lowered incidence of brain injury and reduced inflammation of neural tissue following a stroke-like event. Sulforaphane is another potent bioactive compound present in broccoli. It has been shown to support brain function after an event of reduced oxygenation to the brain. In some studies, mice treated with sulforaphane showed significant brain tissue recovery and reduced neural inflammation following brain injury or toxic exposure. Most current research evaluating the effect of bioactive compounds found in broccoli on brain health is restricted to animal studies. More research is needed to determine how these compounds support human neurological function. May help slow the aging process The aging process is largely attributed to oxidative stress and reduced metabolic function over your lifespan. Though aging is an unavoidable natural process, diet quality is considered a major player in determining genetic expression and the development of age-related diseases. Research shows that sulforaphane, a key bioactive compound in broccoli, may have the capacity to slow the biochemical process of aging by increasing the expression of antioxidant genes. Still, more human research is needed to determine a cause-and-effect relationship between dietary intake of broccoli and its effect on the aging process. Vitamin C content supports a healthy immune system The human immune system is complex and requires a multitude of nutrients to function correctly. Vitamin C is arguably the most essential nutrient for immune function, and broccoli is loaded with it. Research indicates that vitamin C plays a role in preventing and treating various illnesses. A daily intake of 100–200 mg of vitamin C seems sufficient to prevent certain infections. Typically, vitamin C is associated with oranges or strawberries, but broccoli definitely deserves credit — a half-cup (78-gram) serving of cooked broccoli boasts 56% of the DV for this vitamin. May support dental and oral health Broccoli contains a wide array of nutrients, some of which are known to support oral health and prevent dental diseases. Broccoli is a good source of vitamin C and calcium, two nutrients associated with a decreased risk of periodontal disease. Kaempferol, a flavonoid found in broccoli, may also play a role in preventing periodontitis. Additional research indicates that the sulforaphane found in broccoli may reduce your risk of oral cancers. Some sources claim that eating raw broccoli can help manually remove plaque and whiten your teeth. However, no rigorous scientific data exists to support this. Ultimately, more human research is needed to better understand broccoli's role in maintaining a healthy mouth. May promote healthy bones and joints Many of the nutrients found in broccoli are known to support healthy bones and may prevent bone-related disorders. Broccoli is a good source of vitamin K and calcium, two vital nutrients for maintaining strong, healthy bones. It also contains phosphorus, zinc, and vitamins A and C, which are necessary for healthy bones. A 2021 study indicates that the sulforaphane found in broccoli may help prevent degenerative bone disorders like osteoarthritis and osteoporosis by inhibiting osteoclasts, the cells that break down bone mass. Nutrient content may support a healthy pregnancy Your body requires a multitude of vitamins, minerals, and protein during pregnancy to support both baby and mother. Broccoli is a good source of B vitamins, including B9, also known as folate. Folate is an essential nutrient for the development of the fetal brain and spinal cord. Regular consumption of folate-rich foods like broccoli can help ensure healthy pregnancy outcomes. Additionally, some animal studies indicate that eating broccoli during pregnancy may support healthier cognitive development of the newborn. More research is needed to understand how broccoli and its bioactive compounds may support healthier pregnancy outcomes. May protect your skin from sun damage Skin cancer is on the rise due in part to a damaged ozone layer and increased exposure to ultraviolet (UV) rays. Research indicates that broccoli's bioactive compounds may protect against UV radiation damage, which can lead to skin cancer. In some animal studies, treatment with broccoli extract resulted in significantly reduced tumor growth and prevalence in mice with UV radiation-induced skin cancer. Small human studies have achieved similar results, revealing a significant protective effect of broccoli extract against skin damage and cancer development after sun exposure. Ultimately, more research is needed to understand how broccoli and its bioactive components may protect skin from sun damage. The bottom line Broccoli is a nutrient-rich vegetable that may enhance your health in a variety of ways, such as reducing inflammation, improving blood sugar management, boosting immunity, and promoting heart health. However, remember that good health doesn't come from any single food. Broccoli is merely one of numerous healthy foods that can contribute to optimal health.
Health Line
14 hours ago
- Health
- Health Line
6 Benefits of Medjool Dates
You can eat Medjool dates raw, dried, or as a sugar alternative in recipes. They contain fiber and other beneficial nutrients, including iron and potassium. Medjool dates are a variety of dates enjoyed for their natural sweetness. They're larger, darker, and more caramel-like in taste than other common types like Deglet Noor. As tropical stone fruits, they have a single pit surrounded by edible flesh. Native to Morocco, Medjool dates come from the date palm tree (Phoenix dactylifera) and are now grown in warm regions of the United States, the Middle East, South Asia, and Africa. They're often sold dried but not dehydrated, making them soft and sticky. Their sugars become more concentrated as they dry, increasing their sweetness. This article explains the nutritional content, benefits, and uses of Medjool dates. Medjool date nutrition facts Medjool dates are a concentrated source of healthy nutrients. Just 2 dates (48 grams) provide: Calories: 133 Carbs: 36 grams Fiber: 3.2 grams Protein: 0.8 grams Sugar: 32 grams Fat: 0 grams Calcium: 2% of the Daily Value (DV) Iron: 2% of the DV Potassium: 7% of the DV Copper: 19% of the DV Vitamin B6: 7% of the DV Magnesium: 6% of the DV Dates offer a significant amount of fiber and a variety of vitamins and minerals, including iron, potassium, B vitamins, copper, and magnesium. Medjool dates contain significantly more calcium than other common varieties like Deglet Noor. Calorie and sugar content Dates are a concentrated source of natural sugars. While people who monitor their blood sugar may need to moderate their intake of dates, one 2016 clinical trial found that this stone fruit has a glycemic index (GI) of 55.3, which is considered low. A recent study also found that eating dates did not negatively impact blood sugar management in people with type 2 diabetes. Nevertheless, Medjool dates pack many calories in a small serving, so you may want to limit your intake. Dried fruits, such as raisins, dried apricots, and prunes, contain more calories per serving than their fresh counterparts because they contain less water. Most of the calories in Medjool dates come from their sugars. Potential health benefits Medjool dates offer several health benefits. May protect your heart The fiber and antioxidants in Medjool dates may help protect your heart. Fiber can help lower your LDL (bad) cholesterol and keep your arteries clean, reducing your risk of heart disease. Just two dates (48 grams) contain over three grams of fiber. One 2013 test-tube study found that Medjool and other date varieties stimulated cholesterol removal from blood cells and prevented the oxidation of LDL (bad) cholesterol, which can lead to the buildup of plaque in arteries. Plaque accumulation can eventually block blood flow, leading to a heart attack or stroke. Further research is needed to confirm this. More recent reviews and analyses of human studies show mixed results. A 2024 study concluded that dates may lower total cholesterol and triglycerides and improve HDL (good) cholesterol, but found no consistent reduction in LDL. Another study in 2025 found that dates reduced total cholesterol but had no effect on LDL, HDL, or triglycerides. Medjool dates are also a rich source of antioxidants, which help fight damage caused by unstable molecules called free radicals. Their carotenoid and phenolic acid antioxidants have both been studied for their beneficial effects on heart health. Supports healthy digestion Fiber is essential to promoting healthy digestion and bowel regularity. Sufficient fiber in your daily diet helps form stool and prevent constipation. Eating enough fiber may also reduce your risk of digestive diseases like colorectal cancer. In a 3-week study, 21 people ate 7 dates (50 grams) daily, significantly improving their bowel movement frequency compared to when they didn't eat dates. High in antioxidants Medjool dates boast several antioxidants, which can protect your cells from oxidative damage that can lead to diseases like cancer, heart disease, and brain ailments. The antioxidants in Medjool dates include flavonoids, carotenoids, and phenolic acids, which have been studied for their anti-inflammatory, anticancer, and brain-protective properties. Other potential health benefits Natural fuel for your body. Medjool dates offer a high number of carbs in a small serving. Carbs are your body's primary source of energy. May support bone health. Medjool dates contain a small amount of calcium and are a decent source of potassium, manganese, and copper, all of which are important nutrients for bone health. May protect brain health. Animal studies link dates' antioxidants to lower levels of inflammatory markers and reduced brain plaques associated with conditions like Alzheimer's disease. Bear in mind that more research is needed on these benefits. How to add Medjool dates to your diet Medjool dates are available year-round at most grocery stores. They're often sold along with other dried or raw foods. Some Medjool dates are pitted, but if you purchase ones with pits, you must remove them before eating. Simply slice the date open lengthwise and pull out the pit. These dried fruits make a great sugar alternative due to their sweetness, which comes from fructose, a natural sugar. To substitute Medjool dates for sugar, make a date paste by blending 2 cups (480 grams) of pitted dates with 1 1/4 cups (300 ml) of water. Then, use this paste instead of sugar in your recipes at a 1:1 ratio. You can also add these sweet fruits to smoothies, sauces, and dressings, or chop them in a food processor and use them for no-bake desserts like pie crusts, energy balls, and fruit-and-chocolate bars. What's more, you can fill raw Medjool dates with peanut butter, cheese, nuts, or even cooked grains like rice.
Health Line
20 hours ago
- Health
- Health Line
Rambutan Health Benefits and Nutritional Facts
Rambutan (Nephelium lappaceum) is a tropical fruit that is a good source of nutrients and antioxidants. It may offer health benefits such as aiding digestion, managing weight, and more. Rambutan is a fruit native to Southeast Asia. You can enjoy this fruit in salads, curries, or desserts. Rambutan got its name from the Malay word for hair because the golf-ball-sized fruit has a hairy red and green shell. Some people compare its unmistakable appearance to that of a sea urchin. The fruit is related to the lychee and longan fruits and has a similar appearance when peeled. Its translucent white flesh has a sweet yet creamy taste and contains a seed in its middle. Rambutan is very nutritious and may offer health benefits ranging. Read on to learn more. Rich in nutrients and antioxidants The rambutan fruit is rich in many vitamins, minerals, and beneficial plant compounds. One cup, or 190 grams (g), of rambutan contains: 125 calories 31 g carbohydrates 0.8 g total fat 1.6 g protein 9.5 milligrams (mg) calcium 0.6 mg iron 324.9 mg potassium It's also a source of vitamin C, a nutrient that helps your body absorb dietary iron more easily. This vitamin also acts as an antioxidant, protecting your body's cells against damage. 100 g of rambutan contains around 21.5 mg to 49.5 mg vitamin C. Rambutan also contains a good amount of copper, which plays a role in the proper growth and maintenance of various cells, including those of your bones, brain, and heart. Some studies suggest that rambutan peel and seeds are a good source of nutrients, antioxidants, and other beneficial compounds. However, while some people eat them, neither is currently considered edible. In fact, they appear to contain certain compounds that may be toxic to humans. Roasting the seeds may reduce these effects, and individuals from some cultures seem to consume them this way. However, reliable information on the proper roasting procedure is currently unavailable. Until more is known, it may be safest to avoid eating the peel and seeds altogether. May aid weight management or weight loss Just like most fruits, rambutan may help with weight management and promote weight loss over time. This is because it is quite low in calories, with around 125 calories per cup, and it also provides a good source of fiber. Fiber can help keep you fuller for longer, which may reduce your likelihood of overeating and promote weight management or weight loss. Moreover, rambutan contains a good amount of water and can help keep you hydrated, which may further prevent overeating. May help fight infections The rambutan fruit may contribute to a stronger immune system in several ways. It's rich in vitamin C, which may help fight infection. Getting too little vitamin C in your diet can weaken your immune system, leaving you more prone to infections. It also has possible antimicrobial properties. These may help fight bacteria. More research into the possible benefits of rambutan for infections is necessary. Other potential benefits While more research is necessary to better understand the possible benefits of rambutan, it may offer: anticancer properties to protect against cancer antiallergic properties to reduce allergy reactions antidiabetic properties to protect against diabetes It is important to note that these additional benefits are generally linked to compounds found in the rambutan peel or seeds, both of which are not usually safe for human consumption. Speak with a doctor for more information about the possible health benefits of rambutan. How to to eat rambutan You can purchase rambutan fresh, canned, as a juice, or as a jam. To make sure the fruit is ripe, look at the color of its spikes. The redder they are, the riper the fruit will be. You should remove the skin before eating it. To do so, slice the middle of the outer skin with a knife, then squeeze from the opposite sides of the cut. The white fruit should pop free. The sweet, translucent flesh contains a large seed in the middle, which is generally inedible. You can either remove the seed with a knife or spit it out after eating the flesh. The flesh can add a sweet flavor to a variety of recipes, ranging from salads and curries to puddings and ice creams. Potential risks of rambutan The flesh of the rambutan fruit is generally safe for human consumption. On the other hand, its peel and seed are generally inedible and not safe to eat. They may be toxic to humans. Currently, roasting is the only known way to counter the raw seed's natural narcotic properties. However, clear guidelines on how to best roast it to make it safe for human consumption are unavailable. It may be best to avoid eating the peel and seed altogether until research says otherwise.
Medical News Today
a day ago
- Health
- Medical News Today
Can drinking raw milk make a person sick?
Raw milk describes milk that has not undergone the pasteurization process. As pasteurization removes disease-causing germs from milk, it is not advisable for people to drink raw milk. Raw milk, also known as unpasteurized milk, comes directly from animals, such as cows, goats, and sheep. Raw milk has not undergone pasteurization. This is a process that involves heating the milk to kill potentially harmful bacteria. Proponents of consuming raw milk may suggest that it provides additional health benefits. However, pasteurized milk offers the same nutritional benefits, without the risk of raw milk consumption. While good practices on farms may help to reduce contamination in milk, they cannot guarantee safety from bacteria without the pasteurization process. As such, due to the potential risks of consuming raw milk, it is advisable for people to instead drink milk that has undergone pasteurization to avoid the risk of milk-borne is the process of using heat to destroy pathogens present in food. The most common method of pasteurization in the U.S. is High Temperature Short Time (HTST) pasteurization. This method uses metal plates and hot water to raise milk temperatures to at least 161° F for no less than 15 seconds, then rapidly cooling the milk. This process kills the potentially harmful bacteria that may be present in raw milk. Some evidence suggests that it may be possible to produce raw milk with a lower risk of milk-borne illness. However, no scientific research supports that any possible benefit of raw milk outweighs the potential risks or safety concerns, particularly for certain people. people aged 65 or over pregnant people infants and small children people with a weakened immune system Proponents of drinking raw milk suggest that it tastes better, is nutritionally superior, and may also provide more health benefits than pasteurized milk. They note that these benefits may include: However, the FDA emphasize that there is no scientific evidence to support these claims. Additionally, as there are no federal standards for raw milk, and it does not undergo pasteurization, there is no way to guarantee that the raw milk is safe to consume. The FDA highlight that individuals consuming raw milk are instead at a higher risk of becoming ill or even dying from foodborne illness due to drinking raw milk. To avoid foodborne illnesses and other potentially serious health risks from drinking raw milk, people should instead choose to consume pasteurized milk and dairy products. People can check the labels of milk products to ensure they have undergone pasteurization. Other tips to avoid food poisoning can include : refrigerating perishable foods at a suitable temperature to slow bacterial growth avoid leaving perishable foods out for long periods throwing away any expired or spoiled foods Raw milk is milk that has not undergone the pasteurization process. This is a process that uses heat to kill potentially harmful bacteria that may be present in food. As such, health experts do not advise consuming raw milk. Proponents suggest that raw milk may possess additional health benefits. However, no scientific evidence supports these claims. Consuming raw milk can make people very ill, particularly those with weaker immune systems, such as children, older adults, pregnant people, and immunocompromised people. Infectious Diseases / Bacteria / Viruses Nutrition / Diet
Medical News Today
a day ago
- Health
- Medical News Today
Dementia: Could cycling help reduce risk of Alzheimer's?
Scientists have found that bicycling may help lower the risk of dementia and Alzheimer's. Rene de Haan/Stocksy Bicycling is a popular mode of transportation and exercise for millions of people. Past studies show that bicycling may provide a number of health benefits, including lowering a person's risk for certain diseases. A new study has recently found that those who use bicycling as their main mode of transportation may also be lowering their risk for dementia. Since the development of the first bicycle in 1817, bicycling has become a popular mode of transportation and exercise activity for millions of people. Now, a new study recently published in the journal JAMA Network Open has found that those who use bicycling as their main mode of transportation may also be lowering their risk for dementia. For this study, researchers analyzed data from the U.K. Biobank of almost 480,000 people with an average age of about 57 who had shown no sign of dementia. Information included main modes of travel, as well as sociodemographic and lifestyle characteristics. They tracked participants for a median of 13 years. Participants were divided into four categories based on their modes of transportation. The nonactive group included participants who used a car, motor vehicle, or public transport, such as a bus. Groups two and three were those who only walked and those who followed mixed walking with a combination of using nonactive and walking transportation methods. Group four were participants who either only used a bicycle or who used a bicycle in conjunction with other transportation types. 'Active travel (e.g., walking/cycling) is a feasible, sustainable form of exercise widely adopted by the public,' Liangkai Chen, PhD, associate professor in the Department of Nutrition and Food Hygiene at Huazhong University of Science and Technology, China, and lead author of this study, told Medical News Today . 'We examined whether specific modes confer distinct neuroprotective benefits, as prior studies rarely addressed this nuance.' At the study's conclusion, researchers found that participants who regularly rode a bicycle for transportation had a lower dementia risk compared to participants who walked, drove, or took the bus. 'Our key finding: Participants using cycling/mixed-cycling modes had a 19% lower all-cause dementia risk and 22% lower Alzheimer's disease risk vs. nonactive modes,' Chen explained. 'This likely stems from cycling's higher aerobic intensity and cognitive engagement (e.g., navigation, coordination), which may enhance neuroplasticity more than walking alone.' Additionally, Chen and his team discovered that participants who regularly rode a bicycle for transportation, or mixed in bicycle riding with other modes of transport, were able to retain more volume in the hippocampus of the brain. 'Cycling/mixed-cycling was significantly associated with greater hippocampal volume. This matters because the hippocampus is central to memory formation and is among the first regions damaged in dementia. Retaining its structure may delay cognitive decline.' — Liangkai Chen, PhD 'Promoting cycling as daily transport — even mixed with other modes — could be a practical strategy to reduce dementia risk and preserve brain structure,' he continued. 'We plan to investigate dose-response relationships (e.g., cycling frequency/duration); examine how changes in active travel behavior over time impact brain health trajectories; and expand studies to diverse populations to address our cohort's limitations.' MNT spoke with Peter Gliebus, MD, director of cognitive and behavioral neurology at Marcus Neuroscience Institute, part of Baptist Health South Florida, about the study. 'This study provides compelling evidence that active travel modes, particularly cycling, can significantly reduce the risk of dementia and improve brain health,' Gliebus said. 'It highlights the potential of simple, accessible lifestyle changes to make a meaningful impact on cognitive health, which is especially important for older adults.' 'It's fascinating that cycling seems to offer a cognitive edge over walking, even though both are beneficial,' Kamal Wagle, MD, geriatric specialist with Hackensack University Medical Center's Center for Memory Loss and Brain Health in New Jersey — who was not involved with this study — told MNT. 'While the exact mechanisms aren't fully understood, there are some plausible explanations supported by already existing research. Numerous studies have linked aerobic exercise to improved cognitive function and reduced dementia risk. This new study adds to that body of evidence and suggests that the type of aerobic exercise might matter.' — Kamal Wagle, MD MNT also spoke with Clifford Segil, DO, an adult neurologist in private practice in Santa Monica, CA, who is also on staff at Providence St. John's Health Center in Santa Monica, CA, about this research. 'An ounce of prevention is often worth more than a pound of treatment and we are still looking for any proven modification in middle age life which can decrease our risks of getting dementia or memory loss as we age,' Segil explained. 'Nothing has been proven to be clearly neuroprotective and we are still looking for lifestyle modifications which improve our brain health as we age.' We asked our experts for their top tips on the best way to start bicycling if they're not already: Start Small: Begin with short, flat rides to build confidence and stamina. Focus on building endurance and getting comfortable on the bike before increasing distance or intensity. Listen to your body and rest when needed. Begin with short, flat rides to build confidence and stamina. Focus on building endurance and getting comfortable on the bike before increasing distance or intensity. Listen to your body and rest when needed. Safety First: Use a properly fitted helmet and bright-colored clothing, and ensure the bicycle is adjusted for comfort and stability. Use lights and reflectors, especially when riding in low-light conditions. Be aware of traffic laws and practice safe riding habits. Consider taking a cycling safety course. Use a properly fitted helmet and bright-colored clothing, and ensure the bicycle is adjusted for comfort and stability. Use lights and reflectors, especially when riding in low-light conditions. Be aware of traffic laws and practice safe riding habits. Consider taking a cycling safety course. Choose the Right Bike: Consider a bike with a step-through frame or a comfortable, upright bike like a hybrid, cruiser, or electric bike (e-bike). A professional bike fitting is highly recommended. Consider a bike with a step-through frame or a comfortable, upright bike like a hybrid, cruiser, or electric bike (e-bike). A professional bike fitting is highly recommended. Ride in Safe Areas: Opt for bike paths or quiet streets to minimize traffic stress. Opt for bike paths or quiet streets to minimize traffic stress. Gradual Progression: Increase distance and intensity gradually to avoid overexertion. Start by practicing in a park, on a dedicated bike path, or in a quiet neighborhood with minimal traffic. Pay attention to any pain or discomfort and stop riding if necessary. Don't push yourself too hard, especially in the beginning. Increase distance and intensity gradually to avoid overexertion. Start by practicing in a park, on a dedicated bike path, or in a quiet neighborhood with minimal traffic. Pay attention to any pain or discomfort and stop riding if necessary. Don't push yourself too hard, especially in the beginning. Warm-Up and Cool-Down Properly: Before each ride, do some light stretching or warm-up exercises. After each ride, cool down with gentle stretching to improve flexibility and prevent muscle soreness. Before each ride, do some light stretching or warm-up exercises. After each ride, cool down with gentle stretching to improve flexibility and prevent muscle soreness. Stay Hydrated: Drink plenty of water before, during, and after cycling, especially in warmer weather. Drink plenty of water before, during, and after cycling, especially in warmer weather. Socialize: Join a local cycling group or ride with friends to make it enjoyable and motivating. Join a local cycling group or ride with friends to make it enjoyable and motivating. Gentler Alternative to Joint Pain: Cycling is a low-impact exercise, minimizing stress on joints compared to walking, especially for older adults. This could allow for longer duration and higher intensity workouts, further amplifying the cardiovascular and cognitive benefits. 'Starting cycling later in life can be incredibly rewarding, but it's important to prioritize safety and build up gradually,' Wagle said. 'Before starting any new exercise program, especially if there are pre-existing health conditions, it's crucial to consult a doctor. They can assess any potential risks and provide personalized advice.' Who shouldn't be cycling 'Bicycling requires a lot of balance and dexterity and I would strongly discourage anyone in their 60s or older from starting to ride bicycles on the street even though we are supposed to remember how to do this for life. Patients with memory loss may have forgotten how to ride a bicycle. I would recommend a stationary bicycle at a gym to re-start this process.' — Clifford Segil, DO
