Dietary changes in older people can improve ‘biological age’

Older Australians who reduce either dietary fat or animal-based protein show signs of reduced biological age, new research from the University of Sydney shows. 

Published in Aging Cell, the findings revealed 65- to 75-year-olds subjected to dietary intervention for just four weeks showed a reduction in 'biological age' based on their biomarker profile. Led by Dr Caitlin Andrews from the University of Sydney’s School of Life and Environmental Sciences, the research highlights the potential for dietary interventions to rapidly improve health and aging outcomes in older age. It offers a preliminary indication rather than a conclusive result, with the authors calling for longer-term trials to test whether these improvements translate into reduced disease risk and whether the findings extend to other age groups.  

While chronological age increases uniformly, biological aging varies between individuals, reflecting differences in health status and the body’s resilience. Scientists can estimate biological age using biomarker profiles, measures of physiological function over time which are often considered a better indicator of overall health and potential longevity than chronological age. 

The research integrated data from 20 different biomarkers - including blood levels of cholesterol, insulin and C-reactive protein - to calculate a biological age score for participants in the Nutrition for Healthy Living study, undertaken at the University’s Charles Perkins Centre.  

In the Nutrition for Healthy Living study, 104 participants were randomly assigned to one of four diets, each deriving 14 percent of energy from protein. Two were omnivorous (half coming from animal sources and the rest from plants) and two were semi-vegetarian (with 70 percent of protein coming from plant sources). Within the omnivorous and semi-vegetarian categories participants were then assigned to diets either high in fat and low in carbohydrates or low in fat and high in carbohydrates, resulting in four categories of diet: omnivorous high-fat (OHF), omnivorous high-carbohydrate (OHC), semi-vegetarian high-fat (VHF), or semi-vegetarian high-carbohydrate (VHC).  

Participants’ BMI (body mass index) ranged from 20-35. All participants were non-smokers, non-vegetarians and had no serious complications (e.g., type-2 diabetes mellitus, cancers, renal or liver disease) or food allergies and/or intolerances.   

The OHF group, whose amended diets most closely resembled participants’ baseline diets, showed no meaningful change in the 'biological age' of their biomarker profile. However, the biological age of the biomarker profile for those in the remaining three groups showed reductions. The reduction in biological age among the OHC group – those who ate omnivorous diets high in carbohydrates – was estimated with the highest degree of statistical confidence. This group’s diet comprised 14 percent of energy from protein, 28-29 percent from fat, and 53 percent from carbohydrates.  

It is unclear whether the impact of dietary changes on age-related biomarker profiles is enduring and results in sustained biological age reversal.  

“Longer term dietary changes are needed to assess whether dietary changes alter the risk of age-related diseases,” said Associate Professor Alistair Senior, from the School of Life and Environmental Sciences and the Charles Perkins Centre, who supervised the research.  

“It’s too soon to say definitively that specific changes to diet will extend your life. But this research offers an early indication of the potential benefits of dietary changes later in life,” said Dr Andrews. 

 “Future research should explore whether these findings extend to other cohorts and whether the changes recorded are sustained or predictive of long-term outcomes.”

Cannabis compounds may boost metabolic health while supporting weight loss

 A University of California, Riverside preclinical study is shedding light on a long-observed but poorly understood phenomenon: chronic cannabis users tend to have lower body weight and a reduced risk of developing type 2 diabetes, despite the drug’s well-known tendency to increase appetite.

A team led by Nicholas V. DiPatrizio, a professor of biomedical sciences at the UCR School of Medicine, set out to investigate this apparent paradox. While cannabis is commonly associated with increased food intake — often referred to as the “munchies” — population studies consistently show that regular users exhibit improved metabolic profiles compared to non-users. 

The new findings, published in The Journal of Physiology, suggest that specific compounds within cannabis may play a key role in regulating metabolism.

Using a mouse model designed to mimic human dietary patterns, DiPatrizio and his team compared the effects of pure delta-9 tetrahydrocannabinol (THC) — the primary psychoactive component of cannabis — with a whole-plant cannabis extract containing the same level of THC alongside other naturally occurring compounds.

Both treatments led to significant weight loss in obese mice. However, the metabolic outcomes differed dramatically.

Mice treated with THC alone showed no improvement in glucose regulation, a key indicator of type 2 diabetes. Despite losing weight, these animals continued to exhibit impaired glucose homeostasis, a hallmark of diabetes.

In contrast, mice treated with the whole cannabis extract not only lost weight but also experienced a reversal of these metabolic impairments.

“This suggests that THC alone is not responsible for the metabolic benefits associated with cannabis use,” said DiPatrizio, who directs the UCR Center for Cannabinoid Research. “Other compounds in the plant appear to play a critical role.”

The researchers’ analysis points to a potential mechanism involving communication between fat tissue and the pancreas. In healthy systems, fat cells release signaling molecules that help regulate insulin secretion from the pancreas. In obesity and type 2 diabetes, this signaling becomes disrupted.

The study found that treatment with the full cannabis extract restored this communication pathway better than THC alone, allowing fat tissue to signal the pancreas and regulate blood glucose levels more effectively.

While the findings are promising, the researchers emphasize they do not necessarily support the use of cannabis as a treatment for metabolic disease given that further research is needed in preclinical and human studies.

“We’re not suggesting people should use cannabis to manage weight or diabetes,” DiPatrizio said.

DiPatrizio aims to identify non-psychoactive cannabis compounds for targeted therapies that deliver metabolic benefits without THC’s intoxicating effects. Future studies will isolate and test individual compounds to pinpoint those responsible.

The research also underscores the importance of continued scientific investigation as cannabis use becomes more widespread and policies evolve.

“Clinicians, researchers, and policymakers should stay tuned and pay attention to this space,” DiPatrizio said. “We need evidence-based approaches to fully understand both the risks and potential benefits of cannabis and its components.”

Engaging with arts linked to slower pace of ageing

 

Regularly taking part in arts activities such as reading, listening to music or visiting a gallery or museum may slow the pace of biological ageing, suggests a new study by University College London (UCL) researchers.

The study, published in the journal Innovation in Aging, looked at survey response and blood test data from 3,556 adults in the UK. Researchers compared participants’ arts and cultural engagement with chemical changes to DNA that influence biological ageing without altering the genetic code.

The research team found that those who engaged in arts and cultural activities more frequently, and who engaged in a wider diversity of these activities, appeared to have a slower pace of ageing and a younger biological age, as suggested by changes to DNA.

The apparent effects were comparable to those seen for exercise. For instance, people who did an arts activity at least once a week seemed to age 4% more slowly than those who rarely engaged with arts. This was the same as those who exercised at least once a week compared to those who did no exercise.

The links were stronger for middle-aged and older adults aged 40 or above and remained after accounting for factors that might skew the results such as BMI, smoking status, education level and income.

Lead author Professor Daisy Fancourt (UCL Institute of Epidemiology & Health Care) said: “These results demonstrate the health impact of the arts at a biological level. They provide evidence for arts and cultural engagement to be recognised as a health-promoting behaviour in a similar way to exercise.

“Our study also suggests that engaging in a variety of arts activities may be helpful. This may be because each activity has different ‘ingredients’ that help health, such as physical, cognitive, emotional or social stimulation.”

Senior author Dr Feifei Bu (UCL Institute of Epidemiology & Health Care) said: “Our study provides the first evidence that arts and cultural engagement is linked to a slower pace of biological ageing. This builds on a growing body of evidence about the health impact of the arts, with arts activities being shown to reduce stress, lower inflammation and improve cardiovascular disease risk, just as exercise is known to do.”

The researchers used data from the UK Household Longitudinal Study, a nationally representative sample whose participants’ blood samples were analysed to estimate biological age and pace of ageing.

This was done using seven epigenetic clocks – tests that look at age-related DNA changes (DNA methylation). Each of the seven clocks measured methylation (where a methyl molecule attaches to a nucleotide) at different sites on the genome.

The two newest clocks, DunedinPoAm and DunedinPACE, estimate the pace of ageing, with a faster ageing score associated with a higher risk of age-related diseases. Both frequency and diversity of arts engagement and physical activity were found to be linked to slower ageing.

For the DunedinPACE clock, doing an arts activity at least three times a year was linked to ageing 2% more slowly, monthly engagement was linked to 3% slower ageing, and weekly activity to a 4% slower ageing rate, compared to those who engaged with arts less than three times a year.

This difference in pace of ageing is comparable to that found in previous studies between current smokers and ex-smokers.

In another test, PhenoAge, which estimates biological age, people who engaged in arts and cultural activities at least weekly were a year younger on average compared to those who rarely engaged. People who did exercise at least weekly were just over half a year younger on average.

The other, older epigenetic clocks analysed in the study did not show any benefit for either arts and cultural engagement or physical activity. The team noted this was in line with previous studies finding no link between epigenetic age, as measured by these clocks, and physical performance such as walking speed. The researchers said this may be because these clocks were less sensitive to predicting age-related decline.

8,500 steps a day can help dieters keep weight off

 

Peer-Reviewed Publication

European Association for the Study of Obesity

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New research being presented at this year’s European Congress on Obesity (ECO 2026) in Istanbul, Turkey (12-15 May) and published in International Journal of Environmental Research and Public Health shows that doing around 8,500 steps a day can help people keep weight off after dieting.

Weight management programmes frequently include advice to increase the number of steps walked each day, however, there is a lack of evidence to show that it helps with weight loss during dieting.

Moreover, it isn’t clear if doing more steps also helps people maintain their new weight and, if it does, how many they should do.

“The most important – and greatest – challenge when treating obesity is preventing weight regain,” explains Professor Marwan El Ghoch, of the Department of Biomedical, Metabolic and Neural Sciences, University of Modena and Reggio Emilia, Modena, Italy.

“Around 80% of people with overweight or obesity who initially lose weight tend to put some or all of it back on again within three to five years.

“The identification of a strategy that would solve this problem and help people maintain their new weight would be of huge clinical value.”

Professor El Ghoch and researchers from Italy and Lebanon conducted a systematic review and meta-analysis of existing research to find out more.

Eighteen randomised controlled trials on the topic were included in the systematic review. Fourteen of these, involving 3,758 individuals (average age of 53 years) with overweight or obesity (average BMI of 31 kg/m2) from countries including the UK, US, Australia and Japan, were included in the meta-analysis.

These trials compared 1,987 patients participating in lifestyle modification (LSM) programmes with 1,771 patients who were either dieting alone or not receiving any treatment (control group).

The lifestyle modification programmes included dietary recommendations and advice to walk more and count the number of steps done. The programmes had a weight loss phase, followed by a weight maintenance phase, where the aim was to keep the weight off in the long term.

Daily number of steps was measured at the start of the trials, at the end of the weight loss phase (average duration of 7.9 months) and at the end of the weight maintenance phase (average duration of 10.3 months).

Both groups of patients had a similar number of steps per day at the start of the trials (7,280 in LSM group vs. 7,180 in control group) indicating that they had similar lifestyles at baseline.

The control group did not increase their number of steps and did not lose weight at any time.

In contrast, the LSM group increased their step count to 8,454 a day by the end of the weight loss phase. They also lost a significant amount of their body weight (4.39% on average, around 4 kg).

They maintained this higher step count and, at the end of the weight maintenance phase, they were doing 8,241 steps daily. They also kept off most of the weight they had lost (average weight loss at end of trials of 3.28%, around 3 kg).

Further analysis showed that there was a clear link between increasing step count and preventing weight regain. Specifically, it was important to increase step count during the weight loss phase and maintain this increase during the weight maintenance phase. Patients who did so regained less weight.

Interestingly, an increase in daily steps was not associated with greater weight loss in the weight loss phase. The researchers speculate this is because other factors, such as reducing calorie intake, play a greater role here.

Professor El Ghosh concludes that lifestyle modification programmes can lead to a meaningful amount of weight loss long term.

He adds: “Participants should be always encouraged to increase their step count to approximately 8,500 a day during the weight loss phase and sustain this level of physical activity during the maintenance phase to help prevent them from regaining weight. “Increasing the number of steps walked to 8,500 each day is a simple and affordable strategy to prevent weight regain.”

 

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Exercise can help people quit smoking

—and even a single workout may cut cravings fast

Largest review to date finds exercise improves quit rates, reduces cigarette use, and sharply lowers short-term cravings

Peer-Reviewed Publication

Journal of Sport and Health Science

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Physical activity helps reduce cravings, ease withdrawal symptoms, and support quitting when combined with other interventions.

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Credit: Dr. Ben Singh from the University of South Australia

Exercise may offer smokers a simple but effective additional tool when trying to quit, according to a new systematic review led by researchers from the Alliance for Research in Exercise, Nutrition and Activity (ARENA) at Adelaide University. The review found that structured exercise programs can modestly improve quit success, while even a single bout of exercise can rapidly reduce nicotine cravings.

Tobacco smoking remains one of the leading preventable causes of death worldwide, yet many people struggle to quit successfully. Existing cessation approaches, such as counseling, nicotine replacement therapy, and medications, can help, but long-term quit rates remain low, and many smokers relapse. The researchers argue that exercise may help fill an important gap because it is low-cost, widely accessible, and carries a range of additional physical and mental health benefits. Their study was available online in the Journal of Sport and Health Science on April 07, 2026.

The review is one of the most comprehensive to date on this topic. Researchers searched 11 databases up to March 2025 and included 59 randomized controlled trials involving 9,083 participants. Of these, 43 trials examined exercise training programs over time, while 16 assessed the immediate effects of a single exercise session. Importantly, the review included a broader mix of exercise approaches than earlier reviews, including aerobic exercise, resistance training, yoga, high-intensity interval training, and lifestyle-based physical activity interventions.

The findings showed that exercise training improved smoking abstinence outcomes. Across 23 trials involving 6,643 participants, people in exercise groups were 15% more likely to achieve continuous abstinence than those in control groups. Across 18 trials involving 4,455 participants, exercise also increased seven-day point prevalence abstinence by 21%. In addition, review of eight trials found that people in exercise programs smoked about 2.12 fewer cigarettes per day than controls.

The most immediate benefits were seen for cravings. In single-bout studies, exercise produced moderate-to-large reductions in nicotine cravings immediately after exercise, with benefits still evident 10, 20, and 30 minutes later. Higher-intensity exercise appeared especially effective, producing the largest drop in cravings. These short-term effects could be particularly useful during moments of strong urge, when relapse risk is highest.

The review also found that exercise type may matter. Aerobic exercise showed significant benefits for continuous abstinence in longer-term training studies, while higher-intensity exercise produced the strongest acute craving reductions in single-bout studies. That suggests both exercise mode and intensity may be important when designing smoking cessation programs.

However, the findings also highlight important limitations. Exercise did not significantly reduce long-term cravings in the exercise training studies, and the overall certainty of evidence for abstinence outcomes was rated as low due to issues such as heterogeneity, risk of bias, imprecision, and possible publication bias. The certainty of evidence was stronger—rated moderate—for reducing daily cigarette use and short-term cravings. The researchers say this means exercise should not yet be viewed as a standalone replacement for established smoking cessation treatments, but rather as a promising adjunct strategy.

Another major gap was the complete absence of vaping-specific trials. Although vaping and dual use of cigarettes and e-cigarettes are increasingly common, none of the included studies evaluated vaping cessation outcomes. The authors say this is now an urgent priority for future research, alongside studies testing the best exercise type, intensity, and delivery format.

Overall, the study suggests exercise could become a valuable addition to smoking cessation services. Because exercise can be self-directed, community-based, digitally supported, or integrated into existing health programs, it offers a practical option for people who want non-pharmacological support or an extra strategy alongside counseling and medication. While the effects on long-term abstinence were modest, the consistent reductions in cigarette use and acute cravings indicate that exercise could help more people make quit attempts, get through difficult craving periods, and reduce tobacco-related harm.

 

Reference
DOI: https://doi.org/10.1016/j.jshs.2026.10113

Why older adults are using cannabis edibles

 

For adults over 60, cannabis use is increasing faster than in any other demographic.

But science has yet to keep up with why older adults are using cannabis products, which products they choose, and how they make decisions about which products to use.

A new study by researchers from University of Utah Health and University of Colorado Boulder reveals that many older adults start cannabis seeking more effective or non-pharmaceutical options to manage sleep, pain, or mental health, and that many people base their decisions on word of mouth rather than discussions with health care providers.

The results are published in JAMA Network Open.

Many seek more effective options to manage common health conditions

The researchers interviewed 169 adults over 60 who were about to purchase cannabis for the first time to identify common motivations.

“Overall, they really wanted better quality of life, reducing their pain, getting better sleep, and being able to enjoy time with family and friends a little bit more,” says Rebecca Delaney, PhD, assistant professor of population health sciences at U of U Health and first author on the study.

“For the most part, we found that these folks aren’t really interested in getting high. They just want to feel better,” adds Angela Bryan, PhD, professor of psychology and neuroscience at CU Boulder and senior author on the study.

Many participants had heard positive anecdotes about product usefulness from friends or family members, which tended to influence decisions. “They brought a lot of feedback from other people to inform their opinions,” Delaney says. “Word of mouth has a really big impact.”

Discussions with medical providers were rarely part of the picture, suggesting that better informational materials for patients and providers could be needed to drive conversations and help people make informed decisions about their health.

To CBD or to THC, that is the question

Older adults also faced the question of which products to use. Edible cannabis products may contain tetrahydrocannabinol (THC, the main psychoactive component of cannabis), cannabidiol (CBD), or both, and it was unclear what motivated and informed their decisions about which to purchase.

Many people perceived CBD-only products as therapeutically beneficial, which was often driven by anecdotal claims. People tended to perceive THC as offering benefits like improving mood. But most people chose combination products containing both, seeing them as a “Goldilocks option” that gives the best of both worlds.

Toward better decision-making

An important caveat is that the survey was conducted in Colorado, where recreational cannabis is legal. For older adults in Utah and other states where only medical use is permitted, the decision-making process may look different. But Delaney suspects that people’s core motivations—using cannabis to attempt to treat chronic pain, poor sleep, or mental health concerns—are probably the same.

Delaney says that the results help show people’s baseline understanding of using cannabis to address health concerns, providing a foundation to develop better informational tools and clinical support.

“The ultimate goal is to develop resources to help people make decisions and find products that meet their needs, and to figure out how we can distill information to patients and physicians,” Delaney says. “We would really love to see more of these conversations happening between physicians and patients to make sure that people feel supported and informed when seeking alternative ways to address their pain.”

Psychedelic substances: Who can they help – and who might they harm?

 

Psychedelic-assisted therapy is the subject of renewed focus. It involves using psilocybin – a substance found in psychoactive fungi – or LSD to treat mental disorders. Numerous studies are currently underway, with talk rife of a “revolution in psychiatry”. However, doubts also persist. While some patients benefit from this therapy, others do not, and some patients even deteriorate as a result. Scientists led by Charité – Universitätsmedizin Berlin have now collated experiences from therapists around the world in an effort to identify suitable patients more precisely in the future. The researchers have described for the first time the profile of a good candidate for psychedelic-assisted therapy in an article published in Nature Mental Health*.

“Treating patients with psychedelic substances is akin to using a sharp blade. With that in mind, it’s very important to know when to use it – and when not to,” says PD Dr. Felix Betzler, who led the study. Betzler is also Head of the Recreational Drugs research lab at the Department of Psychiatry and Neurosciences on Campus Charité Mitte. There are patients like the middle-aged woman. When she first came to the clinic, she had already been suffering from depression for years.To the point she was no longer able to feel happiness. All medication-based treatment attempts had failed to improve her symptoms, as had years of psychotherapy. She said that her friends, her partner and her dog kept her going. She had been unfit for work for some time. Prior to the therapy, she had no experience with the mind-altering substance psilocybin.

However, she agreed to a session in a controlled study setting. It proved a very intense experience for the patient, who felt her emotions break through. She later described the experience as simultaneously painful and healing, as though she had been sailing through a storm when, suddenly, the sun pierced through the clouds. Six weeks after the treatment, her depression lifted for the first time in over a decade. A recognized depression test identified no measurable signs of the disorder whatsoever.

Intoxicants deployed as therapeutics

The positive effects of both natural and synthetic psychoactive substances have long been known. Psychedelic substances can influence a person’s perception, emotional experiences and state of consciousness, and have a long history of use as intoxicants. Such substances have also been the subject of scientific research for more than 70 years, not least with a view to developing new treatment methods. Hallucinogens such as psilocybin and LSD have yielded success, especially when used to treat severe therapy-resistant depression not alleviated by conventional medications, as well as anxiety disorders, addiction and other mental disorders. It is possible that this exceptional, artificially induced state promotes the formation of new connections between nerve cells, making the brain more “flexible”. The fundamental mechanisms are not yet understood in detail. However, even one or two guided sessions usually achieve a significant impact.

Nevertheless, the treatment outcomes vary significantly, as another example illustrates. Once again, the patient was a middle-aged woman. She received the same diagnosis, had experienced similar symptoms and found herself in similar personal circumstances. Unlike the first patient, however, she experienced the session as a sort of inner torture. There was no breakthrough; she was simply happy once the session was over. Her depression did not lift. Quite the opposite, in fact: after the therapy session, she felt even an even stronger sense of hopelessness, with another straw less to clutch at.

Predicting treatment success

Two seemingly similar patients, yet two treatment outcomes that could hardly be more different. How is this possible? Could demographic or health-related factors that determine treatment success? Might other influences indicate less favorable outcomes, such as severe fear responses, sleep disorders or even a deterioration in depression symptoms? In pursuit of answers, Felix Betzler and his team worked with researchers in Germany, France and the USA to survey therapists around the world who regularly conduct psychedelic-assisted therapies.

In addition to the therapist’s professional experience, therapy approach and therapy context, the comprehensive index of questions developed by the researchers also examined numerous potential characteristics of patients who underwent psychedelic-assisted therapy, including their personal circumstances, aspects of their personality, and the duration and severity of their condition. Their research also scrutinized the therapy setting, the intensity of supervision, and the administered dosage of psychedelic substances. They collected responses from a total of 158 therapists, regardless of whether they worked within a regulated statutory framework – with legal approval based on clinical studies – in countries where the use of these substances is permitted, or whether they provide therapy “underground”, outside the law.

“The most important outcome is the overall patient profile as such because, from a therapist’s perspective, this provides an indication of a good treatment response,” explains Betzler. “We identified a number of pronounced characteristics that the respondents agreed on.” In addition to a stable environment and support from family and friends, certain personality traits also appear conducive to treatment success. “An openness to new experiences, the ability to come to terms with certain circumstances, accept them and let them go, and the ability to form secure attachments are all decisive factors,” says Grace Viljoen, a junior research at the Department of Psychiatry and Neurosciences, and the paper’s lead author. Prior experiences with altered states of consciousness, including through meditation and special breathing techniques, also prove helpful. By contrast, the use of other substances such as cocaine, amphetamines, alcohol and cannabis exerts a negative influence.

The surveyed therapists also believe that personality type has a role to play. Patients with avoidant, dependent or compulsive personality types are particularly well suited to psychedelic-assisted therapy. Caution should be taken with patients who have paranoid, schizoid and schizotypal personal types. Narcissistic and antisocial personality types and emotionally unstable borderline personalities proved more difficult to categorize. “The knowledge of which patient profiles are fundamentally suited to this form of therapy, and the profiles that can be harmed, will enable us to better control who receives such therapy. It represents a further step toward precision psychiatry in a highly dynamic field,” underscores Betzler.

The right setting

The study emphasized another point: psychedelic-assisted therapy is far from an easy “miracle cure”. Instead, treatment success depends to a significant extent on careful preparation, professional guidance during the session, and diligent follow-up care to process the experience. Prior to the therapy, patients should have the opportunity to build trust with their therapist, formulate clear objectives and state their fears. It is also advisable to undergo therapy exclusively at specialized centers and within the context of clinical studies. This is the only way to ensure that therapists operate on a scientific basis and take decisions accordingly.

Therapists who offer psychedelic substances in other settings not subject to clinical controls or regulation view the prospects of success more optimistically across the board. “Analysis of data for this sub-group showed that, whether among older people, those with severe illnesses or those with limited social support – and even putting aside previous negative experiences – reservations about using substances in underground settings were significantly lower than in legal settings,” says Betzler. “In an ideal scenario, the parameters we have identified as being decisive will be used in patient selection in the future.” Support could also come in the form of a digital tool, which the study team hopes to develop with the data collected to help forecast the probability of success of psychedelic-assisted therapy.

Higher dietary soy and legume intake linked to lower high blood pressure risk

 

A higher dietary intake of soy and legumes is linked to a lower risk of high blood pressure, finds a pooled data analysis of the available evidence, published in the open access journal BMJ Nutrition Prevention & Health.

 

And the optimal daily amount may be around 170 g of legumes, which include peas, lentils, chickpeas and beans, and 60 to 80 g of soy foods, examples of which include tofu, soy milk, edamame, tempeh, and miso, the findings indicate.

 

Legumes and soy foods have been associated with an overall lower risk of cardiovascular disease, but the evidence on their potential for lowering high blood pressure is mixed and needs to be systematically quantified, explain the researchers.

 

To explore this further, the researchers scoured databases for relevant studies published up to June 2025, and found 10 publications that included data from 12 prospective observational studies.

 

Five studies were from the USA, 5 from Asia (China, Iran, South Korea and Japan), and 2  were from Europe (France and the UK). Nine studies included both men and women, 2 included only women, and 1 included only men.

 

The number of study participants ranged from 1152 to 88,475 and the number of cases of high blood pressure ranged from 144 to 35,375.

 

Pooled data analysis of the study findings showed that higher daily intake of legumes and soy foods was associated with a lower risk of developing high blood pressure.

 

Compared with those with a low intake of legumes, those with a high intake were 16% less likely to develop high blood pressure. Similarly, those with a high intake of soy foods were 19% less likely to develop the condition than those with a low intake.

 

When assessing the association between quantity and lower risk, a linear reduction (30%) emerged for legumes up to around 170 g/day, while most of the reduction in risk (28-29%) for soy foods was observed at between 60 and 80 g/day, with no further reduction in risk at higher intake.

 

One hundred grams of legumes/soy is equivalent to a serving size of about one cup or 5–6 tablespoons of cooked beans, peas, chickpeas, lentils, soybeans or a palm-size serving of tofu, explain the researchers.

 

Using World Cancer Research Fund evidence grading criteria for evaluating the likelihood of causality, the researchers consider the overall evidence to indicate a probable causal relationship between both legume and soy intake and a reduced risk of high blood pressure.

 

There are plausible explanations for the findings, they say. Legumes and soy are high in potassium, magnesium, and dietary fibre, all of which are known for their blood pressure lowering properties.

 

And recent research has suggested that the fermentation of soluble fibre from legumes and soy produces short-chain fatty acids that influence blood vessel dilation, while the isoflavone content of soy also seems to help lower blood pressure, they explain.

 

The researchers acknowledge various limitations to their findings, including the variability of the studies in the pooled data analysis. This included differences in legume types, levels of intake, preparation methods, dietary contexts, and the definition of high blood pressure.

 

“Despite these limitations, the findings of this meta-analysis have major public health implications, given the alarming global increase in hypertension prevalence,” they point out.

 

“Current legume consumption across Europe and the UK remains below dietary recommendations, with average intakes of only 8–15 g/day, far below the recommendations of 65 to 100 g/day recommended for overall cardiovascular health,” they add.

 

“Although further large-scale cohorts are needed for confirmation, these findings provide further evidence in support of dietary recommendations to the public to prioritise and integrate legumes and soy foods as healthy protein sources in the diet,” they conclude.

 

“This research strengthens the evidence base for the cardioprotective benefits of plant-based diets. The authors have significantly added to the case for using legumes and soy as primary dietary strategies to mitigate the global burden of hypertension,” comments Professor Sumantra Ray, chief scientist and executive director of NNEdPro Global Institute for Food, Nutrition and Health, which co-owns BMJ Nutrition Prevention & Health.

 

“The strengths of the study lie in its rigorous dose-response analyses, which offer practical dietary targets for use in public health guidelines and clinical practice. But we can’t entirely rule out the influence of unmeasured influential factors. And the plateauing of benefits for soy at 60–80 g/day warrants further investigation, as it remains unclear if this reflects a true biological limit or is a byproduct of the smaller number of studies available for analysis.”

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Journal

BMJ Nutrition Prevention & Health

DOI

10.1136/bmjnph-2025-001449 

Older adults experiencing loneliness: Nature-based group activities improve wellbeing

 Nature-based group activities can reduce loneliness, improve sleep and cognition, and increase a sense of connection to nature in older adults living in care homes.

Focusing on nature, including outdoor excursions and contacts with the natural world, the activities boosted wellbeing and health through peer support and activity content.

“Group activities once a week over just a nine-week period can already reduce loneliness in research subjects and improve their sleep and memory, as well as their sense of connection to nature. Our study also highlighted the need for older adults in care homes to visit outdoor environments and nature more often,” says Professor Kaisu Pitkälä, Director of the Department of General Practice and Primary Health Care at the University of Helsinki.

Frail and lonely older adults benefitted from natural environments

The researchers were surprised by the good results despite that the subjects had multiple diseases and that the conditions for nature-based activities were sometimes challenging, in terms of both weather and transport, as all subjects travelled to the excursions in wheelchairs and by accessible taxis. According to Pitkälä, activities over a longer duration would only have bolstered the outcome.

The researchers trained 52 group instructors in Helsinki-based care homes, which have subsequently disseminated the nature-based practices.

“Frail older adults have a great deal of resources, and by boosting those we support their wellbeing and health. More than half of care home residents experience loneliness, a risk factor comparable with tobacco and obesity for health and memory. Loneliness is not something you can see on the outside, you have to ask older adults about it,” Pitkälä notes.

Limit ultra processed foods to lower risk of heart disease

 People who eat more ultra processed food (UPF) have a higher risk of cardiovascular disease and death, according to a report published in the European Heart Journal [1] today (Thursday). The report, by a group of cardiology experts from across Europe, brings together the results of all research on UPFs and cardiovascular disease that has been published to date.

 

It highlights the risks of obesity, diabetes, hypertension, chronic kidney disease and death from cardiovascular that have now been linked to eating large amounts of UPF.

 

The authors of the report are calling on doctors to talk to their patients about how much UPF they are eating and give advice on how to reduce UPFs.

 

The clinical consensus statement is from the European Society of Cardiology’s Council for Cardiology Practice and the European Association of Preventive Cardiology, together with a group of topic expert, led by Professor Luigina Guasti from the University of Insubria, Varese, Italy; Dr Marialaura Bonaccio, IRCCS NEUROMED, Pozzilli, Italy; Professor Massimo Piepoli, University of Milan, Italy; and Professor Licia Iacoviello, LUM University, Casamassima, Italy.

Professor Guasti said: “UPFs, made from industrial ingredients and additives, have largely replaced traditional diets. Research suggests these foods are linked to several risk factors for cardiovascular disease, such as obesity, diabetes and high blood pressure, and to the risk of developing and dying from heart disease. However, this evidence has not yet made its way into the advice we give to patients on healthy eating.

 

“We hope that this consensus statement from the European Society of Cardiology will help doctors recognize UPFs as a potential risk factor and provide clear guidance to their patients on limiting UPFs to prevent cardiovascular risk factors, disease and death.”

 

Key findings of the expert consensus report:

• Adults with the highest UPF consumption have up to a 19% higher risk of heart disease, a 13% higher risk of atrial fibrillation, and up to a 65% increased risk of cardiovascular death, compared with those with the lowest consumption.
• These foods also worsen key risk factors, including obesity, type 2 diabetes, high blood pressure and the build-up of unhealthy fats in the blood stream.
• Consumption of UPF is increasing in Europe with the percentage of calories from UPF ranging from 61% in the Netherlands and 54% in the UK, to 25% in Spain, 22% in Portugal and 18% in Italy.
• Most national dietary guidelines prioritise nutrient-based recommendations and do not address the issue of food processing.

 

The report’s authors call for:

• Better public understanding of UPFs through food labelling, food regulation and updated guidelines.

• Doctors treating people with cardiovascular disease, or at risk of cardiovascular disease, should ask about UPFs when assessing their patients’ diets.
• Doctors should discuss reducing UPF to lower risk – alongside other advice on diet, physical activity, smoking and drinking – including explaining that foods marketed as ‘healthier’ can often be ultra processed.

 

The authors say that evidence on the risks of UPF is consistent across large, diverse populations and holds true across different cardiovascular risks, diseases and death. However, they caution that most of the research is made up of observational studies, with few long-term interventional trials.

 

Dr Bonaccio adds: “The associations between UPF and heart disease are consistent and biologically plausible. UPFs raise cardiovascular risk mainly by promoting obesity, diabetes, hypertension and the build-up of unhealthy fats in the blood. UPFs tend to be high in sugar, salt, and unhealthy fats. They also have additives, contaminants and an altered food structure, which may trigger inflammation, metabolic disruption, gut microbiome changes and overeating.

 

“We need long-term intervention trials to test whether reducing UPFs improves cardiovascular health. More research is also needed to understand the effects of specific additives, processing compounds and food structures on heart health. Future studies could focus on implementing UPF-focused dietary interventions in clinical practice.

 

“The research on UPFs has been accumulating for a decade, and it highlights the risks of high UPF consumption and the benefits of choosing whole or minimally processed foods. This emphasizes that disease prevention should not focus solely on nutrients, but also on the degree of food processing. Even foods with good nutritional profiles can be harmful if highly processed. Integrating UPF awareness into routine medical care could improve patient’s health without adding significant cost or time.”

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Journal

European Heart Journal

DOI

10.1093/eurheartj/ehag226