Wellness in Nutrition and Exercise

15/07/2026

A viral claim says, "Sugar in your brain is called dementia." While it sounds dramatic, it is not scientifically accurate. Dementia is not sugar building up in the brain. It is a group of conditions that affect memory, thinking, and daily functioning due to damage or loss of brain cells.

High blood sugar over many years can increase the risk of cognitive decline, especially in people with poorly controlled diabetes. Researchers believe that chronic high glucose levels may damage blood vessels, increase inflammation, and affect brain function. However, this does not mean sugar directly turns into dementia or that dementia is simply "sugar in the brain."

Alzheimer disease, the most common form of dementia, is linked to abnormal protein deposits called amyloid plaques and tau tangles, along with inflammation and the gradual loss of nerve cells. Genetics, age, cardiovascular health, lifestyle, and other factors also play important roles in determining a person's risk.

05/06/2026

Feeling mentally exhausted even after a full night's sleep? Struggling to concentrate on simple tasks or remember things you just learned? Low iron could be one reason. Iron plays a critical role in carrying oxygen throughout the body, including to the brain. When iron levels drop, the brain may not receive the oxygen it needs to function at its best.

Research has linked iron deficiency to problems with attention, memory, learning, mental processing speed, and overall cognitive performance. Many people assume they are getting enough iron because they eat regularly, but iron deficiency can still develop due to poor absorption, increased physical demands, blood loss, or dietary imbalances.

Common signs can include fatigue, difficulty concentrating, brain fog, headaches, reduced productivity, and feeling mentally drained during everyday activities. In more severe cases, iron deficiency anemia can significantly affect quality of life and daily functioning.

The good news is that iron deficiency is often detectable through routine blood tests and can frequently be addressed with dietary changes or medical treatment when appropriate. Foods such as lean meats, fish, beans, lentils, spinach, and fortified cereals can help support healthy iron levels.

26/12/2025

Sweet potatoes are among the healthiest common whole-food sources of potassium, which every cell in our body requires to function. In fact, they can be considered a superfood and are ranked as one of the healthiest foods on the entire planet. Eighty percent of the protein in sweet potatoes is a type of protease inhibitor that may have cancer-fighting properties.

When picking out varieties at the supermarket, remember that a sweet potato’s nutritional content is tied directly to the intensity of its color. The more yellow or orange its flesh, the healthier it may be, and purple sweet potatoes are even healthier.

The traditional diet in Okinawa, Japan, one of the longevity Blue Zones, was based on vegetables, beans, and other plants. Less than 1 percent of their diet was fish and less than 1 percent was other meat, and the same with dairy and eggs, so it was more than 96 percent plant-based. And, as they ate very few processed foods, it was more than 90 percent whole food plant-based. And, it wasn’t just whole food plant-based in general. Most of their diet was made up of vegetables with one in particular—the sweet potato. How delicious that the Okinawan diet was centered around purple and orange sweet potatoes!

How Not to Age is out now! Borrow a copy from your local library or order one today: https://see.nf/HNTABook

Watch the trailer for my new book at https://see.nf/trailer.
As always, all proceeds I receive from all of my books are donated to charity.

See the following resources on NutritionFacts.org to learn more.
Sweet Potato topic page at https://bit.ly/3BWvdxv
“Anticancer Potential of Sweet Potato Proteins” at https://bit.ly/3niNLR3
“The Okinawa Diet: Living to 100” at https://bit.ly/2or2Xyg

PMIDs: 26094264, 17425943, 22306516, 23745032, 23784800, 36139723, 20234038, 24316687

DOI: 10.1016/j.scienta.2008.07.008, DOI: 10.4236/fns.2015.61017

24/12/2025

Honoured to be recognised as a peer reviewer by Springer Nature (2025).
Greatful for the opportunity to contribute to advancing scientific quality and integrity through peer review.

Proud to support evidence-based science and knowledge sharing.

Springer Nature

27/09/2025

26/09/2025

Farting may seem embarrassing, but science shows it is actually a sign of good intestinal health. Passing gas is a natural process created when gut bacteria break down food during digestion. This normal activity indicates that your digestive system is working efficiently and that beneficial gut microbes are active and balanced.

When you eat high fiber foods such as beans, lentils, whole grains, and vegetables, they feed healthy gut bacteria. As these bacteria ferment fiber, they produce gases like carbon dioxide, hydrogen, and methane, which are then released as flatulence. Regular farting means these bacteria are thriving and keeping your gut microbiome diverse and strong.

A healthy microbiome supports the immune system, helps absorb nutrients, and protects against harmful pathogens. Experts say that releasing gas around 10 to 20 times a day is completely normal and even beneficial. On the other hand, sudden changes in gas patterns, severe bloating, or pain could signal digestive issues that need attention, such as food intolerances or irritable bowel syndrome.

Rather than being ashamed, consider regular farting as a positive signal of gut health. Staying hydrated, eating a fiber-rich diet, and maintaining a balanced lifestyle all help keep this natural process steady and healthy. Your digestive system is simply doing its job.