A person may go through periods in which he feels that his body has become older than his actual age, as he experiences blurry thinking, frequent fatigue, shortness of breath, or infection more often than usual.
According to the British newspaper The Telegraph, these symptoms may indicate a premature decline in the efficiency of the body's cells and organs, especially with malnutrition, lack of movement, sleep disturbance, and constant stress.
But what is striking is that the body's organs do not age at the same rate. A study conducted by Stanford University found that about one in five people over fifty had at least one organ aging faster than expected.
Here's how to identify organs that may be under stress or strain, and what to do about it:
Brain
“If you often feel mentally foggy and anxious, or have difficulty concentrating, it may be a sign that your brain is aging prematurely,” says Dr. Josh Axe, a professor of functional medicine.
The brain is the body's most energy-consuming organ, as it consumes 20 percent of the total energy the body needs.
Neurons in the brain depend on huge numbers of mitochondria, which are the energy production centers in the cell, to convert glucose and fats into energy.
“When mitochondria weaken, brain function slows down,” Ax says. Likewise, when inflammation disrupts the functioning of neurotransmitters, your mood may be negatively affected, and when blood flow is disturbed, memory and the ability to concentrate may decline.”
To maintain brain health, experts advise following a diet based on protein and foods rich in fiber, eating colorful vegetables and fruits, and fatty fish such as salmon and mackerel, in addition to practicing regular physical activity.
It is also recommended to get between 7 and 9 hours of sleep, reduce stress, and allocate about 20 minutes a day to learning a new skill, which helps form new connections between brain cells.
Cardiovascular
The heart and blood vessels work non-stop to deliver oxygen and nutrients to various parts of the body, but with hardening of the arteries, the buildup of inflammation, decreased mitochondrial efficiency, and the effects of stress and fatigue, your “heart age” may begin to increase.
Doctors warn that heart problems may develop silently, as feeling that a person is healthy does not necessarily mean that the heart and blood vessels are free of problems.
Dr. Will Cole, who is also a specialist in functional medicine, said that health checks become especially important in middle age, calling for monitoring blood pressure, fat and blood sugar levels, and discussing risk factors related to heart health with the doctor.
To maintain heart health, doctors recommend a diet rich in vegetables, fruits, whole grains, fatty fish, nuts, and olive oil, in addition to regular brisk walking, aerobic activity, and muscle-strengthening exercises.
Liver
The liver acts as one of the most important centers for processing chemicals in the body. It participates in dealing with nutrients and medications, and helps regulate sugar, fats, and hormones and eliminate some harmful substances from the blood.
The stress on the liver is not limited to alcohol consumption, as weight gain, insulin resistance, and a diet rich in highly processed foods can affect its health.
Possible signs of declining liver health may include feelings of lethargy, constipation, disturbed metabolism, and hormonal imbalance, but the problem is that the liver may be exposed to stress before clear symptoms appear.
Experts advise reducing added sugars and highly processed foods, and increasing the number of vegetables, especially spinach, broccoli, and asparagus, in addition to fruits rich in fiber.
Regular movement also helps reduce the accumulation of fat in the liver and improve blood sugar control, with the importance of drinking a sufficient amount of water and not consuming alcohol.
Immune system
As we age, the efficiency of the immune system may decline, a process known as immune senescence.
As its ability to eliminate infection and damaged cells decreases, low-grade inflammation may increase within the body, which can affect the health of cells over time.
Frequent infections or slow recovery from them may be signs worth paying attention to, along with constant feelings of exhaustion, fatigue, and mental confusion.
The immune system is also linked to intestinal health, as there is a large percentage of immune cells in the digestive system, and the microorganisms present in it play a role in training the immune system and regulating its response.
Lifestyle factors, such as poor diet and stress, can accelerate the aging of the immune system.
To enhance immune health, experts advise relying on whole foods rich in nutrients, reducing highly processed foods, added sugars and refined carbohydrates, in addition to eating fermented foods such as yogurt and kefir.
Moderate movement and adequate sleep also play a role in supporting the immune system and reducing inflammation, with the importance of reducing stress through activities that help relaxation, such as meditation, calm breathing, and walking in nature.
We all know that nuts are good for our health, but is there one that is superior to the rest? Considerable evidence suggests that almonds may be at the top of this list in terms of health benefits.
Like many other nuts, almonds are high in fat, but that's not a bad thing; It is rich in healthy monounsaturated fats. Evidence shows that monounsaturated fats - such as those found in the Mediterranean diet.
Moreover, almonds are an easy and ideal snack; It can be eaten in various forms, such as almond milk, almond butter, and almond flour. This makes it a versatile and convenient ingredient in many recipes, according to the Cleveland Clinic health website.
Why are almonds good for health?
Almonds are a rich source of fiber, protein, healthy fats, vitamin E, magnesium, phosphorus and potassium. These nutrients play vital roles in many body functions, such as energy production, cell growth, and enhancing immune system functions. Here are the reasons why almonds are a healthy choice for bone health:
Rich in calcium
Thanks to their high calcium content, almonds can support healthy bones and teeth. Eating a handful of almonds is an effective way to keep your diet balanced, especially if you don't eat a lot of dairy products or are allergic to them. Moreover, almonds contain magnesium, zinc, vitamin K, and manganese, which also contribute to enhancing bone health.
Key nutrients that support bones
Calcium:
One 1-ounce serving provides about 76 mg of calcium, which works to build and maintain the structural strength of bones and teeth.
Magnesium:
Magnesium provides a similar amount per serving, helps the body absorb calcium properly, and supports bone mineralization.
Phosphorus and protein:
These nutrients contribute to the formation of bone matrix and maintaining the integrity of the skeleton as a whole. Vitamin E:
Vitamin E acts as an antioxidant, helping protect bone cells from oxidative stress and inflammation that may lead to loss of bone mass.
How does eating almonds affect bone health?
Research published in the journal “Metabolism” indicates that blood serum - which was collected four hours after eating a meal containing almonds - showed positive effects (in laboratory experiments outside the body) on osteoclast progenitor cells (the cells responsible for breaking down bone tissue), as follows: Reducing the formation of osteoclast cells: decreased by approximately 20 percent compared to baseline levels, and inhibiting TRAP enzyme activity: decreased by about 15 percent.
As well as reducing the release of calcium, it was suppressed by approximately 65 percent; This indicates a temporary decrease in the process of bone resorption (osteolysis).
Regular consumption of almonds, such as including a handful of almonds in your diet, may be a simple and accessible nutritional way to support bone density in the long term and help reduce the risk of conditions such as osteoporosis, especially in post-menopausal women.
Other benefits of eating almonds
A good source of healthy fats
When you read the nutritional label of almonds, you may notice that they are higher in fat than other foods you are accustomed to eating. No need to worry about that; Almonds are rich in monounsaturated fats and polyunsaturated fats, both of which are classified as “healthy fats.”
Why is this important? Because these fats are beneficial for heart health; It can lower harmful cholesterol levels and raise good cholesterol levels. So; If you're looking to control your cholesterol levels, almonds are an excellent snack to keep on hand.
Low carb
In addition, almonds contain a slightly lower amount of carbohydrates than other nuts; Which makes it a good choice as a snack for diabetics or people who follow a low-carb diet. The fiber in almonds is especially important if you have type 2 diabetes. It helps maintain stable blood sugar levels; This reduces the risk of a sudden rise in those levels.
Rich in antioxidants
Almonds are a good source of antioxidants, including vitamin E and flavonoids. These compounds help protect cells from damage caused by free radicals and oxidative stress. A meta-analysis conducted in 2022 showed that eating about 60 grams (equivalent to approximately 2.25 ounces) of almonds daily helped reduce inflammation in the body. Almonds are famous for being very rich in vitamin E, which is an antioxidant that helps protect the brain from oxidative stress and inflammation.
Is there a difference between roasted, salted and flavored almonds?
You may be wondering if eating almonds with additional flavors or spices gives you the same health benefits?
Roasted almonds are simply almonds that have been heated in the oven or on the stove; This process helps highlight the natural oils found in almonds. What gives it a richer taste. Nutrition expert Zumpano points out to the Cleveland Clinic health website, saying: “Keep in mind that some antioxidants may be lost during the heating process; So, to get maximum nutritional benefit, choose raw almonds.”
Flavored almonds, on the other hand, are almonds that have been coated with a specific flavor or spice. These flavors may include sweet flavors, such as honey, cinnamon, or chocolate, or salty flavors, such as salt, vinegar, BBQ, or garlic. These flavors can be added to almonds before or after roasting, depending on the recipe used.
Whether you choose roasted, flavored, or regular (plain) almonds, you'll likely get the same amount of nutrients regardless of your choice. Although roasted and flavored almonds make a delicious and healthy snack, remember that they may contain unhealthy oils and added salt and sugar; These are additives that may contribute to raised blood sugar levels, blood pressure, inflammation, and even cholesterol levels due to the added oils.
Cold fingers and feet may seem like a simple symptom that does not require concern, especially during the winter, but its frequent occurrence may be a message from the body that deserves attention. When a cold appears without exposure to cold weather, or is accompanied by numbness, skin color change, or pain and fatigue, the cause may not be merely a low temperature, but may be related to a health condition that requires medical evaluation.
When is coldness in the extremities normal and when does it become a sign that requires a visit to the doctor?
Temporary coldness may be normal
The Mayo Clinic website explains that temporary coldness in the extremities may be normal, as it is considered in normal cases one of the ways the body uses to maintain its temperature, as the blood vessels in the extremities constrict when exposed to cold, so more blood and heat go to the internal organs.
Continuing cold in warm climates
If your fingers and toes frequently become cold, even in warm weather or indoors, it may be worth looking into the cause.
According to the Medical News Today website, persistent cold hands can be linked to disturbances in blood flow, blood vessels, hypothyroidism, or anemia.
According to the Mayo Clinic, cold hands and feet may appear as a symptom of anemia, especially when accompanied by fatigue, weakness, dizziness, or pale skin.
If cold extremities are accompanied by constant fatigue, weight gain, dry skin, or feeling colder than usual, the thyroid gland may be one of the possible causes, as the gland’s hormones affect metabolism and regulate body temperature.
Numbness, tingling, and skin color changes
When the problem is not limited to a feeling of coldness, but is accompanied by numbness or tingling in the fingers, medical follow-up becomes more important.
The Cleveland Clinic website explains that cold fingers and toes, along with a feeling of numbness or tingling, and a change in skin color to white or blue, may indicate a condition known as “Raynaud’s disease,” which leads to narrowing of small blood vessels in the extremities.
Pain, swelling, or sores
Cold fingers become more worrying when they are accompanied by persistent pain, swelling, or the appearance of cracks and ulcers that do not heal easily, as they may indicate the presence of severe and dangerous disorders in the blood vessels and blood flow, according to the Cleveland Clinic website.
