In our fast-paced lives, where convenience often dictates our food choices, one essential nutrient frequently gets overlooked: protein. This vital macronutrient plays a crucial role in building lean muscle, supporting metabolism, reducing cravings, and keeping you satiated longer. The good news? You don’t need drastic dietary overhauls or expensive supplements to enhance your protein intake. Celebrity fitness expert Yasmin Karachiwala shares simple, natural ways to incorporate more protein into your meals, making healthy eating both accessible and enjoyable.

1. Almonds: The Perfect On-the-Go Snack

Almonds are a powerhouse of high-quality protein, offering approximately 6 grams per 28-gram serving. Beyond protein, they are rich in healthy fats, fibre, vitamin E, and magnesium, contributing to overall wellness. Whether you’re between meetings, heading to a workout, or need a midday pick-me-up, a handful of almonds provides a compact, convenient, and nourishing snack.

Greek yoghurt contains nearly twice the protein of regular yoghurt and is rich in probiotics that support gut health. Versatile in its use, it can be enjoyed on its own, topped with fruits and nuts, blended into smoothies, or transformed into a savoury dip. It’s an indulgent yet nourishing option for a mid-morning snack or post-workout meal.

3. Fish: Lean Protein with Omega-3 Benefits

For non-vegetarians, fish such as salmon, tuna, and mackerel are excellent sources of lean protein and omega-3 fatty acids, which are beneficial for heart and brain health. Grilled or baked, fish makes a smart protein choice for lunch or dinner, providing essential nutrients without being too heavy.

4. Soya Chunks: A Plant-Based Protein Hero

Soya chunks are a fantastic plant-based protein option, especially for vegetarians. They are rich in protein and can be easily incorporated into various dishes, from curries to stir-fries. Their versatility and high protein content make them a valuable addition to any meal.

5. Sprouts: Nutrient-Dense and Easy to Add

Sprouts are another excellent plant-based protein source. They are nutrient-dense and can be added to salads, sandwiches, or eaten as a snack. Including sprouts in your meals not only boosts protein intake but also adds a fresh, crunchy texture.

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6. Incorporate Protein-Rich Vegetables

Vegetables like Brussels sprouts and spinach are surprisingly high in protein. Brussels sprouts provide about 3 grams of protein per cooked cup, while spinach offers around 5 grams per cooked cup. These vegetables are also rich in vitamins and antioxidants, making them a healthy addition to your diet.

7. Smart Snacking and Meal Planning

Incorporating protein-rich snacks like nuts, seeds, and yoghurt can help maintain energy levels throughout the day. Planning meals to include a balance of protein sources ensures that your body receives the nutrients it needs for optimal function.

8. Portion Control for Optimal Intake

Practicing portion control is essential for maintaining a balanced diet. Using kitchen scales or portion-size guides can help ensure adequate protein consumption without overeating. Distributing protein intake evenly across meals helps stabilise blood sugar levels and keeps cravings at bay.

9. Diversify Your Protein Sources

Relying on a single protein source can be limiting. Including a variety of protein-rich foods like fish, eggs, dairy, lentils, tofu, beans, and nuts in your meals ensures a well-rounded intake of essential amino acids and nutrients.

10. Embrace Plant-Based Proteins

Plant-based proteins are not only beneficial for vegetarians but also offer health advantages for everyone. Foods like legumes, beans, lentils, and tofu are cost-effective, nutrient-dense, and support muscle growth when paired with a balanced diet. By making these simple adjustments to your meals, you can naturally increase your protein intake, supporting overall health and well-being. Remember, it’s not about drastic changes but about making mindful choices that align with your lifestyle and nutritional needs.

Imagine cracking open a cold can of beer or soda, but of cannabis THC beverage is just like that. It fizzes, it tastes like a summer spritz, and 20 minutes later, you’re feeling the high. Welcome to the bold new world of THC-infused beverages, where getting lifted comes in a sleek aluminium can.

What started as a niche product for curious cannabis lovers is now a booming industry. Across the U.S., especially in states where recreational marijuana is legal, dispensaries and even some mainstream beverage stores are lining their shelves with colourful cans promising relaxation, euphoria, and a hangover-free alternative to alcohol. With health-conscious millennials and Gen Zers reducing their alcohol intake, THC drinks are stepping up as the cool new vice.

How THC Beverages Work

Unlike traditional edibles like brownies or gummies, THC beverages are designed to work faster. Most contain nano-emulsified THC, meaning the psychoactive compound is broken down into tiny particles that your body absorbs more quickly than oil-based edibles. The result? You might start feeling something in just 15 to 30 minutes.

But don’t expect the rocket-launch intensity of a joint. These drinks tend to be microdosed, often ranging from 2.5 to 10 milligrams of THC per can. That makes them ideal for social use, especially for people who want a light buzz without the harshness of smoking or the unpredictability of edibles.

What’s Inside the Can?

The ingredients vary, but many of these beverages blend sparkling water or juice with cannabis extracts. Some brands add adaptogens, herbs, or even caffeine to make their drinks more energising or calming. You’ll find two major types: ones with THC (the compound that gets you high) and others with CBD (which doesn’t intoxicate but may promote relaxation).

Some drinks contain both, offering what’s known as the “entourage effect”—a synergistic blend of cannabinoids that enhances the overall experience.

The Buzz vs. The Booze

Here’s where it gets interesting: More and more people are swapping their glass of wine for a can of cannabis. Why? Fewer calories, no hangover, and a more mellow high.

In fact, some beverage companies have started branding THC drinks as “California Sober,” meaning you don’t drink alcohol but are open to using cannabis or psychedelics. And in social situations, these drinks are proving to be great icebreakers, especially for non-smokers who don’t want to inhale anything but still want to join the fun.

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Risks and Warnings

As fun as it sounds, sipping your weed isn’t risk-free.

First, these drinks can sneak up on you. Just because it doesn’t hit instantly like a joint doesn’t mean you should down two cans back-to-back. Overconsumption can lead to paranoia, anxiety, and nausea, especially for newbies.

Second, dosage matters. Always check the THC content on the label. For first-timers, start with no more than 2.5 mg and wait at least 45 minutes before deciding to drink more.

Also worth noting: Driving after consuming a THC beverage is still driving under the influence. And even in states where cannabis is legal, there are rules about public consumption.

Legal Grey Zones

THC beverages are only legal in states where recreational cannabis is permitted. In other states, you might find hemp-derived delta-8 THC drinks, which exist in a legal grey area and are often less predictable in effect.

If you’re travelling, check the local laws before packing your cannabis cooler.

The Future of the Highball?

With big beverage brands like Molson Coors and Constellation Brands investing in cannabis drink startups, it’s clear this isn’t just a passing trend. Experts predict that THC beverages could be the next billion-dollar category, especially as more states and countries relax cannabis laws.

Imagine ordering a THC mojito instead of a cocktail at your favourite rooftop bar. Or enjoying a cannabis mimosa at brunch. The future is intoxicating and a little fizzy.

Drinking your weed might sound like a stoner fantasy, but it’s fast becoming a lifestyle choice for the health-conscious, socially savvy consumer. Whether you’re seeking a smoother high, an alcohol alternative, or just want to join the next wave of cannabis culture, THC drinks offer a new way to toast to life.

Just remember: sip slowly, stay safe, and enjoy the ride.

In a wellness industry overcrowded with endless options, influencer noise, and questionable claims, Ayurveda Inspired MomentM is making its debut with a simple yet powerful promise — to bring clarity, balance, and intention back to health and self-care.

Founded by Marise Saldanha, a former brand manager at Dove and a wellness seeker herself, MomentM is an Ayurveda-inspired, science-backed supplement line aiming to streamline the consumer experience. The brand launches with four thoughtfully crafted products, each designed to support a core aspect of well-being: mind, body, and vitality.

“Our product philosophy is based around the three Ayurvedic pillars — mind, body, and vitality — which are seen as the core elements of the universe,” said Saldanha. “Each one constantly influences the other, and our formulas reflect that interconnection.”

MomentM’s four flagship products are:

• Calm ($40): A lavender latte-flavoured gummy designed to help destress and support mental clarity.

• Synthesis ($60): A peach-plum collagen and hyaluronic acid powder promoting skin health and hydration.

• Equilibrium ($60): A pre-, pro-, and post-biotic capsule aimed at restoring gut health.

• Revitalise ($80): A blend of ceramosides, hyaluronic acid, and antioxidants formulated to boost skin glow and elasticity.

Each product features a careful balance of traditional Ayurvedic ingredients and modern, clinically supported compounds, ensuring the best of both worlds. MomentM is backed by Marksans Pharma, the Indian pharmaceutical giant led by Saldanha’s father, which also provides formulation guidance and rigorous testing.

While all products are manufactured in California, the brand’s ethos is deeply rooted in Saldanha’s Indian upbringing and her early exposure to holistic health. Growing up around Ayurveda and plant-based healing traditions gave her a grounding that she leaned into when her own wellness journey took an unexpected turn.

Ayurveda Inspired MomentM Supplement Brand Industry

From Overwhelm to Opportunity

Saldanha’s wellness awakening began like many — with curiosity and excitement — but quickly spiraled into confusion. During her time at the Haas School of Business at UC Berkeley, she dove headfirst into the world of supplements, influenced by a flood of wellness content and aspirational health claims.

“What started as a journey to feel better ended up making me feel worse,” she shared. “My cabinet was overflowing with supplements — some expired, some half-used, most of them ineffective or even harmful.”

At one point, after trying multiple products with conflicting benefits, Saldanha began experiencing severe stomach pain and burnout, both mentally and physically.

“I remember lying in bed, thinking I should’ve never started this in the first place,” she recalled. “That moment of pain led to the clarity I needed — we don’t need more products, we need better ones.”

This personal revelation was the genesis of MomentM — a brand focused not on overwhelming consumers, but empowering them with clarity. It isn’t about selling dozens of trendy pills; it’s about reconnecting people to intentional, synergistic wellness.

Backed by Science, Grounded in Tradition

One of MomentM’s defining advantages is its backing by a pharmaceutical company. Marksans Pharma’s involvement ensures pharmaceutical-grade formulations, quality testing, and consistent ingredient integrity — a rarity in a space often dominated by marketing hype.

“The level at which we test is very rigorous,” Saldanha said. “It’s one of our greatest strengths, but also a major challenge in getting things just right.”

MomentM’s dual approach — using both botanicals like ashwagandha and turmeric as well as modern actives like ceramosides and hyaluronic acid — sets it apart in the supplement space. Every formula undergoes stability testing, clinical research review, and dosage verification before it hits the shelves.

The Future of MomentM

The brand plans to expand its offerings by the end of the year, with four new SKUs on the horizon — including a cognition-supporting gummy that aligns with its “mind, body, vitality” mantra.

Though the company has chosen not to disclose exact sales projections, around $3 million has been invested in building the brand infrastructure, product development, and marketing launch.

As the wellness industry continues to grow, MomentM enters not just as another supplement label but as a movement toward simplification, authenticity, and cultural integrity.

“We’re not here to be part of the noise,” Saldanha said. “We’re here to give people a genuine alternative — one that honors both ancient wisdom and modern science.”

In a world increasingly dominated by ultra-processed Diet, emerging research is reminding us of something our ancestors likely knew well food is medicine. A recent study published in Nature Medicine sheds light on the profound and rapid impact our diet choices can have on immune function, inflammation, and long-term health.

The Study at a Glance

Conducted by researchers from Radboud University Medical Centre and Kilimanjaro Christian Medical University College, this study focused on young men from the Kilimanjaro region in Northern Tanzania. Participants were split into three groups to compare the effects of a traditional African diet and a modern Western-style diet on inflammation and metabolic health.

• One group switched from their traditional Kilimanjaro diet to a Western-style diet for two weeks.

• A second group transitioned from a Western-style diet to a traditional African diet.

• A third group, also on a Western diet, consumed Mbege — a traditional fermented drink made from bananas and millet — for one week.

The findings were clear: just two weeks of eating a Western diet increased markers of inflammation and weakened immune response. Conversely, switching to a traditional, plant-based diet or incorporating fermented foods led to notable anti-inflammatory effects.

What Makes the Traditional African Diet So Powerful?

The traditional African diet followed by the rural participants was rich in:

• Green leafy vegetables

• Legumes

• Root vegetables like cassava and sweet potatoes

• Plantains

• Ancient grains such as millet and sorghum

• Black tea

These foods are naturally high in dietary fibre and bioactive compounds such as polyphenols, which support a healthy gut microbiome and promote anti-inflammatory processes in the body. The high-fibre content helps nurture beneficial gut bacteria, which in turn generate metabolites that regulate immune and metabolic functions.

Fermented Foods: A Microbial Boost

One particularly interesting aspect of the study was the inclusion of Mbege, a traditional fermented banana beverage. Even after just a week of consumption, participants who drank Mbege experienced improved immune markers. This is likely due to the presence of beneficial microbes and plant compounds like flavonoids, which help modulate inflammation and enhance vascular and immune health.

According to Dr. Thomas M. Holland from the RUSH Institute for Healthy Ageing, fermented foods play a critical role in enriching the gut microbiome — something that Western diets, with their lack of microbial diversity, fail to support.

Traditional Diet Could Be the Medicine to a Reducing Illness

What’s Wrong with the Western Diet?

The Western diet adopted in the study consisted of:

• Processed meats

• Pizza

• Fried chicken and French fries

• Pancakes and white bread

• Refined carbohydrates like spaghetti

These foods are typically low in fibre and antioxidants and high in refined sugars, unhealthy fats, and additives that can trigger inflammation. Dr. Holland explains that these diets promote oxidative stress, disrupt gut microbiota, and negatively affect immune regulation.

In the study, participants who switched to the Western diet showed a rise in inflammatory proteins in the blood, altered gene expression, and reduced ability of immune cells to respond to threats.

A Wake-Up Call for Urbanized Diets

Urbanisation in Africa and globally is leading more people to shift from traditional eating patterns to convenient, processed Western-style meals. But as this study shows, even a short period on a Western diet can have measurable health consequences.

Meanwhile, incorporating traditional diets, be it African, Mediterranean, or Latin American, may offer a powerful shield against modern-day diseases like type 2 diabetes, cardiovascular issues, and obesity-related inflammation.

Dr. Quirijn de Mast, lead author of the study, emphasised that traditional African diets are just as insightful and beneficial as better-known diets like the Mediterranean or Japanese. He believes preserving traditional dietary practices is not only culturally significant but also crucial for public health.

This study reinforces a compelling message: food can either inflame or heal. Diets rich in plants, whole foods, and fermented ingredients can dramatically improve immune and metabolic health in a matter of weeks.

In contrast, diets heavy in processed and refined foods push the body into a chronic inflammatory state, laying the groundwork for a host of lifestyle-related diseases.

The solution may be simpler — and more traditional — than we think.

While the overall outlook on cancer has taken a hopeful turn in the U.S., a deeper look into the data reveals a more complex narrative—especially for women. The Annual Report to the Nation on the Status of Cancer paints a picture of progress, but with shadows of concern.

Over the past two decades, cancer-related deaths have been on a steady decline. From 2018 to 2022, death rates dropped each year—1.7% in men, 1.3% in women, and 1.5% in children. This progress reflects decades of medical innovation, early screening, and public health campaigns encouraging healthier lifestyles.

But the story doesn’t end there.

The Silent Surge Among Women

In contrast to the decline in death rates, the report notes a consistent rise in cancer diagnoses among women between 2003 and 2021. Unlike in men, whose cancer diagnoses dropped from 2001 to 2013 and then stabilized, women are experiencing a quiet but steady uptick.

Even more alarming is who is most affected: women from racial minority and ethnic groups. American Indian and Alaska Native women, in particular, show the highest rates of new diagnoses. These disparities underscore deeper systemic issues—limited healthcare access, lower socioeconomic status, and health education gaps.

Obesity-Linked Cancers on the Rise

The increasing diagnoses also appear tied to lifestyle-related cancers. Obesity-linked cancers such as breast, uterus, colorectal, pancreas, kidney, and liver cancers are on the rise, particularly in women. This trend raises red flags about the modern lifestyle—sedentary routines, poor diet, and processed foods—as contributing risk factors.

“We’re learning that all these factors are important, even as a child,” said Dr. Anton Bilchik, surgical oncologist and director at Providence Saint John’s Cancer Institute. “Cancers like colorectal are rising in young people, and it’s now a leading cause of cancer-related deaths under 50.”

The Pandemic’s Shadow

The COVID-19 pandemic introduced an unexpected variable into cancer data. Missed screenings and delayed treatments during the height of the crisis created blind spots in detection and care. Experts believe these gaps could result in an uptick in late-stage diagnoses in the years ahead.

“The magnitude of the 2020 decline was similar across states, despite variations in COVID-19 policy restrictions,” the National Cancer Institute noted, emphasizing the importance of maintaining healthcare access even during global emergencies.

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A Closer Look at the Decline in Deaths

Despite these concerning trends, there is room for optimism. A significant contributor to the drop in cancer deaths has been a reduction in smoking-related cancers—particularly among men. Public awareness campaigns and smoking cessation programs have had a measurable impact.

Dr. Jack Jacoub, a board-certified medical oncologist in Orange County, California, emphasized the importance of lifestyle changes.

“Healthier lifestyles, including smoking cessation, weight control, and limiting alcohol intake, not only improve overall health but also enhance the body’s ability to tolerate treatment and potentially benefit from it,” he explained.

Bridging the Gap: Equity in Cancer Care

But lifestyle change alone won’t bridge the disparities seen among minority women. Both Jacoub and Bilchik point to broader systemic issues—ranging from healthcare access to genetic predisposition.

“Education and improving access for all patients is key,” Jacoub said. “We need to ensure everyone has equal access to screenings, care, and information.”

Bilchik echoed these sentiments. “The disparities in female cancer rates are alarming. Socioeconomic differences, limited healthcare access, and lack of screening contribute to higher rates in underserved populations.”

Empowering Women Through Prevention

While some risk factors are beyond individual control, many steps can still be taken to reduce cancer risk—especially for women.

• Get screened regularly: Early detection saves lives.

• Eat a plant-rich, antioxidant-loaded diet.

• Maintain a healthy weight and body mass index (BMI).

• Avoid smoking and limit alcohol consumption.

• Exercise regularly.

• Stay up to date with vaccinations.

Bilchik also highlighted the importance of gut health, citing recent research on the microbiome’s role in immunity and inflammation.

“Our microbiome—trillions of bacteria and viruses—impacts our immune system. A poor diet or excess alcohol can disrupt this balance, potentially increasing cancer risk,” he said.

Looking Ahead

The decline in cancer-related deaths is a testament to decades of work in medical science and public health. But the rising diagnoses among women—particularly in underserved communities—remind us that progress is uneven.

Addressing these imbalances requires more than treatment. It demands equitable access, widespread education, and systemic change. The fight against cancer is far from over—but with awareness, prevention, and early action, the future can hold hope for everyone.

It turns out the secret to better health, fitness, and even longevity might not lie in hour-long gym sessions  but in small, snack-sized bursts of movement scattered throughout your day.

Welcome to the world of “exercise snacks.” These are brief, powerful bursts of physical activity  typically lasting from just 30 seconds to 10 minutes that pack a punch. Whether it’s climbing stairs, walking briskly, doing a quick set of squats, or dancing around your living room, the science behind these micro workouts is stacking up, and the results are impressive.

The phrase exercise snacks was first coined back in 2007 by Dr. Howard Hartley, a cardiologist and then a professor at Harvard Medical School. But it’s only recently that the practice has gone viral, with multiple studies now proving just how effective short bursts of activity can be.

Why ‘Exercise Snacks’ Work Wonders

A 2022 study published in Exercise and Sport Sciences Reviews demonstrated that doing short spurts of activity as little as 15 to 30 seconds just three times a day led to improvements in cardiovascular fitness and exercise performance in previously sedentary adults. The workouts? Simple activities like stair climbing or short cycling intervals.

In a separate 2023 study featured in JAMA Oncology, researchers tracked over 22,000 adults who previously didn’t engage in formal workouts. After they began doing short, vigorous physical activities — averaging just 3.5 to 4.5 minutes per day their cancer risk dropped significantly. Those who maintained the habit saw up to a one-third reduction in cancer incidence. These bursts were so short that they typically lasted under two minutes each.

Even your brain benefits. According to a 2024 study in the Journal of the Post-Acute and Long-Term Care Medical Association, adding just a bit of moderate to vigorous exercise to your daily routine can lower your risk of developing dementia. Those who were previously inactive saw the biggest improvements.

Michael Betts, a London-based personal trainer and director at TrainFitness, puts it simply: “Doing anything is better than doing nothing. As long as you’re moving and putting just a bit of stress on your body, it will adapt and improve.”

How to Make Exercise Snacks Part of Your Life

The beauty of this trend is how accessible it is. You don’t need fancy gear or a gym membership  just your body and a willingness to move.

Dr. Supatra Tovar, a clinical psychologist and holistic health expert, encourages her clients to start small and build consistency. “Tiny changes lead to big results,” she says. Her go-to trick? Tie a quick movement to something you already do every day — like brushing your teeth. Finish your routine with a few jumping jacks or lunges, and you’ve added movement without overhauling your schedule.

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Snack Your Way to Strength

Walking is one of the easiest exercise snacks you can start with. It can be a stroll around your block or even a few laps inside your home. Once comfortable, you can upgrade to intervals — increasing your speed for 20 seconds and slowing down for 10, repeating a few times to gently push your limits.

Not into walking? Try wall push-ups for upper-body strength or squats to build your leg muscles. If you want to conquer stairs with ease, practice climbing them faster than usual.

“There’s always an exercise snack that can improve your strength or endurance,” Betts says. As you get stronger, you can level up. Push-ups on a wall can become floor push-ups. Chair squats can evolve into free-standing air squats. A walk can grow into a jog.

NEAT: The Secret Sauce of Everyday Movement

Dr. Tovar is also a big believer in NEAT  Non-Exercise Activity Thermogenesis. This is the energy you burn doing non-exercise activities: cleaning the house, gardening, carrying groceries, playing with your kids, or even just fidgeting. NEAT can burn up to 2,000 calories per day if you’re constantly moving without setting foot in a gym.

She references people in blue zones regions like Okinawa, Japan, and Sardinia, Italy, where people frequently live to 100. What do they have in common? They move naturally all day long. They walk everywhere, tend gardens, and perform daily chores by hand — all forms of NEAT movement that keep them healthy and active well into old age.

The Bottom Line: Motion Is Magic

The body thrives on movement. As Betts notes, “Your body is kind of lazy  if you don’t use it, it deteriorates.” But give it a little nudge here and there with these bite-sized workouts, and your body will respond by getting stronger, fitter, and healthier.

So if you’ve been putting off fitness because you think it takes too much time, consider this your permission to snack. On exercise, that is. In the time it takes to scroll social media or reheat your coffee, you could be stacking health benefits that last a lifetime.

In today’s digital world, information is always at our fingertips. With a single tap or swipe, we can access answers to questions about almost anything—including health. But just because information is easy to find doesn’t mean it’s always accurate. As the digital landscape grows, so does the problem of misinformation and disinformation, especially around health.

Health misinformation and disinformation aren’t new challenges, but in the age of viral videos, social media influencers, and clickbait headlines, the spread is faster—and more dangerous—than ever.

The Digital Dilemma

The internet and social media have revolutionised the way we share and consume content. But without proper checks and balances, the line between credible information and falsehoods often gets blurred.

A recent report from the International Panel on the Information Environment (IPIE) sounded the alarm, pointing to the risks posed by unregulated platforms. Social media, while powerful for education and outreach, has also become a breeding ground for half-truths, misunderstandings, and outright lies. And when it comes to health, misinformation can have serious—even deadly—consequences.

But why is this happening?

According to Professor Stephan Lewandowsky, chair in cognitive psychology at the University of Bristol and project lead of PRODEMINFO at Potsdam University, there are two key culprits: misinformation and disinformation.

• Misinformation is incorrect or misleading information that’s spread unintentionally. It often arises from misunderstandings, misinterpretations, or simply passing along outdated facts.

• Disinformation, on the other hand, is far more deliberate. It’s the purposeful spread of false information with an agenda—whether political, financial, or ideological. This kind of manipulation is what makes disinformation particularly insidious.

Why Do We Fall for It?

False health information isn’t always easy to spot—especially when it’s wrapped in slick visuals, confident language, or shared by someone we know and trust. Social media algorithms tend to reinforce what we already believe, creating echo chambers where the same misleading ideas get repeated over and over until they feel like truth.

Cognitive biases also play a big role. People are more likely to believe information that aligns with their existing beliefs or experiences—a phenomenon known as confirmation bias. Prof. Lewandowsky explains that once a piece of misinformation is accepted, it can be surprisingly persistent, even in the face of clear evidence to the contrary.

This is why some people continue to believe myths about vaccines, nutrition, or disease cures long after those myths have been publicly debunked.

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Learning to Navigate the Noise

So how do we protect ourselves and others from falling victim to health misinformation?

Dr. Jenny Yu, MD, FACS, Chief Health Officer at RVO Health, offers some critical advice: Start by examining your sources. “Make sure the information you’re reading is backed by credible institutions—whether it’s a well-known hospital, government agency, or peer-reviewed journal,” she says.

Here are a few simple strategies to avoid being misled:

• Pause before sharing: If something seems shocking, too good to be true, or emotionally charged, take a moment to verify it before clicking “share.”

• Check the author and source: Look for credentials. Is the content written by a medical expert or a random blog with no clear background?

• Cross-reference information: See if the same claim appears on other trustworthy sites. Misinformation tends to live in isolated pockets.

• Be wary of absolutes: Health is nuanced. Beware of statements that say something “always” works or “never” fails.

• Look for citations: Reliable health information is often supported by studies and research. If sources are missing, that’s a red flag.

Changing Minds, Gently

One of the biggest challenges isn’t just spotting bad information—it’s changing the minds of people who already believe it. According to Prof. Lewandowsky, the key lies in empathetic communication. “Facts alone don’t always change beliefs,” he says. “It’s important to understand where someone is coming from and gently guide them toward more accurate information.”

He suggests using what’s called “prebunking”—teaching people about common myths and how they spread before they encounter them. This can build psychological resilience and reduce the impact of false information.

Another useful approach is storytelling. Personal narratives—especially from people who have been harmed by following bad health advice—can be more persuasive than statistics alone.

The Path Forward

We’re living in an age of information abundance, but with that comes the responsibility to think critically and share thoughtfully. Everyone has a role to play—from tech companies designing algorithms to health professionals communicating with the public to everyday users scrolling through their feeds.

Misinformation thrives in confusion. Clarity, empathy, and education are our strongest defences.

As we move forward, it’s not just about stopping the spread of false health info—it’s about creating a culture where accuracy, understanding, and human connection are prioritized.

The next time you’re tempted to share that “miracle cure” or “urgent warning,” take a step back. Ask yourself, Is this true? Is this helpful? Could this do harm?

That small pause might be the most powerful tool we have in the fight against misinformation.

As society increasingly embraces casual drinking — a glass of wine with dinner, cocktails at social events, weekend indulgences — emerging research is casting a long shadow over the health implications of alcohol. While most people are aware that alcohol can harm the liver or heart, fewer know that it might be damaging the brain in subtle and significant ways. A recent study published in Neurology sheds light on how alcohol use, even at moderate levels, may increase the risk of cognitive decline and dementia.

The study, conducted in Brazil, explored the brains of 1,781 deceased individuals as part of a cross-sectional autopsy research initiative. These brains were sourced from the São Paulo Autopsy Service and analyzed through the Biobank for Aging Studies, a project focused on understanding age-related neurological conditions. While the participants were all over the age of 50, the average age hovered around 75. Importantly, none of the individuals had died from trauma, and researchers relied on close family members to provide details about each person’s medical history and drinking habits.

What the researchers found was both revealing and concerning.

Alcohol and the Brain: What the Evidence Shows

The study linked moderate, heavy, and former heavy alcohol consumption to a condition known as hyaline arteriolosclerosis — a narrowing and thickening of the brain’s smallest blood vessels. This condition reduces blood flow and is associated with an increased risk of dementia. Heavy drinkers were found to have a 133% higher risk of developing this vascular abnormality compared to those who never drank. Even more striking, former heavy drinkers — people who had quit drinking up to three months before death — had lower brain mass and worse cognitive performance compared to lifelong abstainers.

These findings point to a troubling reality: the effects of alcohol on the brain can persist long after drinking stops.

The research also found a link between alcohol consumption and neurofibrillary tangles, which are twisted fibres found in brain cells that are commonly associated with Alzheimer’s disease. However, the researchers did not find a direct effect of alcohol on cognitive ability. Instead, they believe the damage alcohol causes to blood vessels indirectly contributes to cognitive problems — essentially creating the conditions that allow dementia to take root.

Not Just Heavy Drinking

Perhaps the most alarming takeaway from this study is that moderate drinking — defined here as up to seven standard drinks per week — was also associated with vascular changes in the brain. For many, this may come as a surprise, especially given how often moderate drinking has been touted for potential cardiovascular benefits.

But Dr. Alberto Justo, one of the study’s lead authors, urges caution. “Our study found that even moderate alcohol consumption may lead to vascular changes in the brain, such as hyaline arteriolosclerosis,” he noted. “This highlights how alcohol, even in moderate amounts, can significantly impact brain health.”

This aligns with evolving perspectives in public health. The CDC has long warned about the dangers of excessive alcohol use, linking it to conditions such as high blood pressure, heart disease, and stroke. Now, dementia may need to be added to that list — especially for older adults.

The Hidden Costs of Alcohol: How Drinking May Be..

Why This Study Matters

While there are limitations to this research — including its reliance on next-of-kin reports and the lack of long-term follow-up data — experts believe the findings are striking. Dr. Haris Kamal, a neurologist not involved in the study, points out that the damage alcohol causes isn’t always immediately apparent. “Such a progressive thickening of the arterial walls and increased deposition of neurofibrillary tangles can lead to cognitive impairment, including dementia,” he explained.

Over time, this damage manifests as memory loss, slowed thinking, difficulty planning, and other symptoms commonly associated with vascular dementia — a form of cognitive decline driven by issues in blood supply to the brain.

These insights could influence how clinicians assess risk in older adults and people with a history of alcohol use. For health professionals conducting motivational interviews or counseling patients about lifestyle choices, this study provides compelling evidence to encourage reduced alcohol consumption or abstinence — especially among those with other risk factors for dementia.

Implications for the Future

Dr. Tony Thrasher, another medical expert weighing in on the study, sees potential in how these findings could shape future public health messaging. He noted that even though some data in the study may be limited due to self-reporting or survival bias, the overall conclusions reinforce what previous research has hinted at: heavy drinkers often die younger, and those who live longer may face lasting consequences to their cognitive health.

The next steps, according to Dr. Justo and his team, should involve cohort studies that track people over time to determine how varying levels and durations of alcohol intake influence brain health. They also recommend that future research consider nutritional factors such as vitamin deficiencies, which may exacerbate alcohol-related brain damage.

A Wake-Up Call

This study is a stark reminder that alcohol’s impacts are not limited to the liver, heart, or social behavior. The brain — perhaps our most vital and vulnerable organ — is also at risk. And that risk may begin at lower levels of alcohol use than many people realize.

The findings highlight a critical opportunity for education and prevention. As Dr. Kamal put it, “Potential clinical implications of this study are the finding that heavy alcohol use or a history of heavy alcohol use can lead to accelerated subcortical disease in the brain, which would manifest as cognitive impairment.”

In a society that often glamorizes drinking culture, this research invites a necessary re-evaluation — one where brain health becomes part of the conversation. As science continues to uncover the true cost of alcohol, we’re all left with a choice: to raise a glass or to reconsider what’s inside it.