Healthy aging and longevity Archive

News briefs

If you'd like to try a vegan diet but can't imagine nixing all animal products, consider two recent findings. One, published online July 22, 2020, by The BMJ, comes from researchers at Harvard and Tehran University. They analyzed 32 studies about protein intake that included more than 715,000 people, with follow-up periods ranging from three-and-a-half years to over three decades. Combining data from multiple studies, the researchers calculated that getting 3% more of total calories in the form of plant protein (like beans, nuts, and whole grains) lowered people's risk for premature death by 5%. Another study, published online July 13, 2020, by JAMA Internal Medicine, looked at the survival rates of more than 416,000 people who'd reported their diet and lifestyle information 16 years earlier (when they were 50 to 71 years old). In this study, shifting just 3% of calorie intake from animal protein (meat, poultry, fish, or dairy products) to plant protein corresponded with a 10% decrease in death from any cause over that period, for both men and women. In particular, replacing eggs and red meat with plant proteins appeared to reduce death risk by as much as 24% in men and 21% in women — especially in people with high intake of eggs and red meat. The new findings don't prove that favoring plant-based proteins will add years to your life, but many other studies have associated high intakes of red and processed meats with shorter life span.

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In the journals

If winter brings you a sore throat and coughing, a spoonful of honey can be quite soothing. And it might even reduce symptoms from an upper respiratory tract infection, suggests a review of studies published online Aug. 18, 2020, by BMJ Evidence-Based Medicine. Upper respiratory infections (such as colds) are viral illnesses that affect the nose, throat, voice box, and large airways that lead to the lungs. Symptoms include a stuffy nose, congestion, sore throat, and cough. Researchers reviewed 14 studies of almost 1,800 people with upper respiratory infections being treated with either honey or usual methods (antihistamines, expectorants, cough suppressants, and painkillers). Honey appeared to improve symptoms (especially cough frequency and severity), and in some cases shorten the duration of symptoms by a day or two. The findings were only observational and don't prove honey is a cure. But honey has antimicrobial properties, and scientists say that in adults (but not in kids age one or younger), it's a harmless way to address symptoms.

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Intimate partner violence can occur between people of any gender or sexual orientation. Abuse can leave people feeling isolated, confused, or hopeless, and talking to a health professional is one way to get help in the form of medical treatment or access to appropriate services.

Because medical exams are invasive, and because many people have experienced some form of trauma and may be uncomfortable with aspects of the exam, healthcare providers should approach care with consideration for what patients may have experienced.

Many people with anxiety disorders have trouble sleeping. That's a problem. Too little sleep affects mood, contributing to irritability and sometimes depression. Vital functions occur during different stages of sleep that leave you feeling rested and energized or help you learn and forge memories. Sleep usually improves when an anxiety disorder is treated. Practicing good "sleep hygiene" helps, too. Here are some steps to take:

• Go to bed and wake up at the same time every day, even on weekends.
• Daylight helps set sleep patterns, so try to be outdoors while it's light out for 30 minutes a day.
• Exercise regularly (but not too close to bedtime). An afternoon workout is ideal.
• Keep naps short — less than an hour — and forgo napping after 3 p.m.
• Avoid caffeine (found in coffee, many teas, chocolate, and many soft drinks), which can take up to eight hours to wear off. You may need to avoid caffeine entirely if you have panic attacks; many people who experience panic attacks are extra-sensitive to caffeine.
• Review your medications with a doctor to see if you are taking any stimulants, which are a common culprit in keeping people up at night. Sometimes it's possible to switch medicines.
• Avoid alcohol, large meals, foods that induce heartburn, and drinking a lot of fluid for several hours before bedtime.
• If you smoke, quit. Smoking causes many health problems, including compromising sleep in a variety of ways.
• Keep your bedroom cool, dark, and quiet, without distractions like TV or a computer. Avoid using an electronic device to read in bed; the light from the screen can trick your brain into thinking it is daytime. If your mattress is uncomfortable, replace it.
• Reading, listening to music, or relaxing before bed with a hot bath or deep breathing can help you get to sleep.
• If you don't fall asleep within 20 minutes of turning in (or if you wake up and can't fall back to sleep in 20 minutes), get out of bed and do something relaxing until you feel sleepy.

For additional tips and strategies for living with anxiety, buy Coping with Anxiety and Stress Disorders, a Special Health Report from Harvard Medical School.