Health
6 energy boosters to help beat the midday slump, from a nutrition expert
Every day, it’s lurking — somewhere in the window between lunch and dinner, waiting to sap your energy and motivation.
It’s the midday slump, that time of afternoon when many people succumb to fatigue, lethargy and a general decline in productivity.
But you don’t have to surrender to the post-lunch “food coma,” according to Dr. Christopher Rhodes, a nutritional biologist and CEO of Mimio Health in Davis, California.
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Rhodes — whose mission is to “improve society’s cellular health and longevity through nutrition, vitamins and supplements to reach peak human performance” — revealed some of his practical tips to keep energy levels high all day long.
1. Resist grazing or food ‘teasing’
2. Keep glucose in check
3. Optimize your health with a daily supplement
4. Consider quitting coffee
5. Eat a nutritionally rich lunch
6. Get active after eating
1. Resist grazing or ‘food teasing’
Snacking throughout the day can cause your body to want greater amounts of food, causing a spike in blood sugar and sleepiness, Rhodes cautioned.
“While eating smaller portions throughout the day may seem like a great way to stave off hunger, it can actually have the opposite effect,” he told Fox News Digital.
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“Small snacks often don’t meet our body’s satiation thresholds — meaning that while food is coming in, it’s not biologically sufficient to actually make us feel less hungry.”
The opposite can actually be true, he noted, as small amounts of food often stimulate hunger and appetite.
“This isn’t just a side effect of eating, but actually a design feature in almost all manufactured or packaged snacks, which are formulated specifically to cause cravings by giving intense bursts of flavor that fade quickly,” Rhodes said.
“There’s a reason you can’t eat just one potato chip.”
Consistently eating high-carbohydrate snacks or meals can also lead to compounding glucose spikes throughout the day, the expert said — which can lead to brain fog, emotional swings and energy crashes.
“There’s a reason you can’t eat just one potato chip.”
When choosing snacks, the best options are whole-food products like nuts, fruits or jerky, which can provide healthy fats, fiber and protein.
These choices do a better job of slowing digestion, keeping you feeling full and balancing glucose spikes, Rhodes advised.
2. Keep glucose in check
Glucose is the body’s preferred energy source, and its levels are tied to “a thousand different biological processes” that affect everything from energy to mood to metabolism, Rhodes said.
“The body is very good at using and processing glucose within a specific range, but go too low or too high and that’s where you get into trouble,” he warned.
Glucose spikes from high-carb and high-sugar foods can provide a quick burst of energy, but this will soon fade and leave behind sluggishness, brain fog and mood reduction, according to Rhodes.
“The key to sustained energy is keeping your glucose levels balanced in normal ranges throughout the day,” he said.
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The best way to achieve this is to pair carbohydrates with healthy fats, proteins and fibers that help to slow digestion and extend a sharp glucose spike into a smooth, even curve, he said.
3. Optimize your health with a daily supplement
“Outside of glucose spikes, there are plenty of other negative effects caused by or associated with the postprandial (post-meal) state in the body,” Rhodes said.
“Food can be very disruptive to our natural metabolic homeostasis, as it floods our systems with sugars and fats, diverts energy toward digestion and away from other processes, and introduces foreign molecules into the body that trigger immune responses.”
Rhodes recommended taking a fasting supplement like Mimio, which his company designed to improve cellular health, energy, cognition and performance.
“It’s the world’s first fasting mimetic supplement, designed from seven years of clinical fasting research at UC Davis to provide the beneficial protective effects of a prolonged fast in a simple daily pill,” he said.
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A fasting supplement is designed to help reduce dietary inflammation, control hunger throughout the day and reduce the post-meal slump, Rhodes said.
Before taking any new supplements, it’s always best to consult with a doctor or medical professional.
4. Consider quitting coffee
Drinking coffee causes sharp upward and downward energy spikes, as well as creating a false sense of adrenaline, Rhodes said.
“Just like sugar, caffeine can provide short, intense bursts of energy that often leave us feeling even more miserable and sluggish just a few hours later,” Rhodes said.
“And just like sugar, the best way to prevent these spikes is to pair caffeine with things that can slow its digestion and smooth out its utilization in the body.”
Instead of coffee, he suggested sipping on green tea, which contains an amino acid called L-Theanine.
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If you do drink caffeine, Rhodes recommended combining it with a meal that includes healthy fats, fiber and protein — or pairing it with L-Theanine, which has been shown to help reduce the jitteriness and distractibility that can come from caffeine alone.
“Green tea tends to provide a much more balanced experience than coffee.”
“L-Theanine and caffeine are both naturally present in green tea, which is why green tea tends to provide a much more balanced experience than coffee,” Rhodes said.
“It also has a multitude of other benefits, from enhancing cellular stress resistance to improving gut, heart and brain health.”
5. Eat a nutritionally rich lunch
“The best way to keep yourself energized and satisfied throughout the day is to prioritize the nutritional density of your lunches,” Rhodes said.
Low-carb lunches — such as chicken salad, fibrous veggies, and healthy fats like avocado and nuts — will help slow digestion and gastric emptying while providing an energy source for your body, according to the nutritionist.
“While carbohydrate-rich foods will provide you with a quick burst of energy, they can lead to glucose spikes that can throw your systems out of balance — and they typically contain fewer micronutrients and bioactives that support cognition, energy production and productivity.”
Instead, Rhodes recommended crafting meals that are rich in healthy fats, fiber and proteins.
“The best way to keep yourself energized and satisfied throughout the day is to prioritize the nutritional density of your lunches.”
Some examples are protein-rich salads, hearty vegetable soups, or more traditional rice and noodle dishes that replace the carbs with veggie alternatives, like cauliflower “rice” and zucchini “noodles.”
“Fiber helps to provide volume to a meal without contributing any extra calories, and forms a gel-like matrix in your stomach that helps to trap other nutrients, so they’re released more slowly during digestion,” Rhodes noted.
Fats like avocado and nuts help to keep you fuller for longer.
“Proteins are the most slowly digested macronutrient — and as an added bonus, they have the highest ‘thermic effect,’ meaning the body has to burn more calories to digest proteins than any other nutrient,” Rhodes said.
6. Get active after eating
When you eat, your glucose level spikes, and it is best to use up that consumed energy quickly to keep your levels balanced, according to Rhodes.
“This is also a great time to take advantage of a brain break, so you can return to work refreshed,” he said.
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Physical activity immediately after eating can help balance out glucose spikes.
“After a meal, your body naturally reprioritizes its energy toward digestion and metabolism, putting other organ systems like your muscles and brain on the back burner,” he told Fox News Digital.
Performing any physical activity after a meal — whether it’s taking a walk, climbing stairs, gardening or even doing household chores will help to shift energy use back to your muscles and brain, Rhodes said.
“Instead of breaking down the nutrients in your meal and storing the energy for later (usually as fat), post-meal exercise helps shuttle the newly created energy directly to your cells for immediate use — and has been shown to help smooth out glucose absorption curves to provide more balanced, stable energy,” he added.
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Health
Cancer Remission Like Catherine’s Does Not Always Mean the Illness Is Cured
Princess Catherine, wife of Prince William, reported on Tuesday that her cancer was in remission. But what does it mean to be in remission from cancer?
Doctors discovered her cancer unexpectedly last March when she had abdominal surgery. She has not revealed the type of cancer she has, nor how advanced it was when it was discovered.
But she did say she had chemotherapy, which she said had been completed in September. She told the British news agency PA Media that she had a port, a small device that is implanted under the skin and attached to a catheter that goes into a large vein. It allows medicines like chemotherapy drugs to be delivered directly to veins in the chest, avoiding needle sticks.
Catherine told PA Media that chemotherapy was “really tough.”
“It is a relief to now be in remission and I remain focused on recovery,” she wrote on Instagram.
Her announcement “certainly is good news and is reassuring,” said Dr. Kimmie Ng, associate chief of the division of gastrointestinal oncology at the Dana-Farber Cancer Institute in Boston.
But cancer experts like Dr. Ng say that the meaning of remission in a patient can vary.
In general, when doctors and patients talk about remission, they mean there is no evidence of cancer in blood tests or scans.
The problem is that a complete remission does not mean the cancer is gone. Even when a cancer is “cured” — defined as no evidence of cancer for five years — it may not be vanquished.
That makes life emotionally difficult for patients, who have to have frequent visits with oncologists for physical exams, blood tests and imaging.
“It’s really scary,” Dr. Ng said. “The amount of uncertainty is very very hard,” she added.
But that ongoing surveillance is necessary, despite the toll it takes on patients.
“Different cancers have different propensities of returning or not returning,” said Dr. Elena Ratner, a gynecologic oncologist at the Yale Cancer Center.
As many as 75 to 80 percent of ovarian cancers, she noted, can come back in an average of 14 to 16 months after a remission, depending on the stage the cancer had reached when it was found and on the cancer’s biology.
“Once the cancer returns, it becomes a chronic disease,” Dr. Ratner said. She tells her patients: “You will live with this cancer. You will be on and off chemotherapy for the rest of your life.”
Dr. Ratner’s gynecological cancer patients have to come back every three months for CT scans to keep an eye out for evidence that the cancer has returned.
“The women live CT scan to CT scan,” she said. “They say that for two and a half months, they have a wonderful life, but then, in time for the next CT scan, the fear returns.”
“It costs them — it costs them a lot,” she said.
“It’s awful, yet I am amazed every day by their strength,” she said of her patients.
Health
Death Toll in Gaza Likely 40 Percent Higher Than Reported, Researchers Say
Deaths from bombs and other traumatic injuries during the first nine months of the war in Gaza may have been underestimated by more than 40 percent, according to a new analysis published in The Lancet.
The peer-reviewed statistical analysis, led by epidemiologists at the London School of Hygiene and Tropical Medicine, used modeling in an effort to provide an objective third-party estimate of casualties. The United Nations has relied on the figure from the Hamas-led Ministry of Health, which it says has been largely accurate, but which Israel criticizes as inflated.
But the new analysis suggests the Hamas health ministry tally is a significant undercount. The researchers concluded that the death toll from Israel’s aerial bombardment and military ground operation in Gaza between October 2023 and the end of June 2024 was about 64,300, rather than the 37,900 reported by the Palestinian Ministry of Health.
The estimate in the analysis corresponds to 2.9 percent of Gaza’s prewar population having been killed by traumatic injury, or one in 35 inhabitants. The analysis did not account for other war-related casualties such as deaths from malnutrition, water-borne illness or the breakdown of the health system as the conflict progressed.
The study found that 59 percent of the dead were women, children and people over the age of 65. It did not establish what share of the reported dead were combatants.
Mike Spagat, an expert on calculating casualties of war who was not involved in this research, said the new analysis convinced him that Gaza casualties were underestimated.
“This is a good piece of evidence that the real number is higher, probably substantially higher, than the Ministry of Health’s official numbers, higher than I had been thinking over the last few months,” said Dr. Spagat, who is a professor at Royal Holloway College at the University of London.
But the presentation of precise figures, such as a 41 percent underreported mortality, is less useful, he said, since the analysis actually shows the real total could be less than, or substantially more. “Quantitatively, it’s a lot more uncertain than I think comes out in the paper,” Dr. Spagat said.
The researchers said their estimate of 64,260 deaths from traumatic injury has a “confidence interval” between 55,298 and 78,525, which means the actual number of casualties is likely in that range.
If the estimated level of underreporting of deaths through June 2024 is extrapolated out to October 2024, the total Gazan casualty figure in the first year of the war would exceed 70,000.
“There is an importance to war injury deaths, because it speaks to the question of whether the campaign is proportional, whether it is, in fact, the case that sufficient provisions are made to to avoid civilian casualties,” said Francesco Checchi, an epidemiologist with an expertise in conflict and humanitarian crises and a professor at the London School of Hygiene and Tropical Medicine who was an author on the study. “I do think memorializing is important. There is inherent value in just trying to come up with the right number.”
The analysis uses a statistical method called capture-recapture analysis, which has been used to estimate casualties in other conflicts, including civil wars in Colombia and Sudan.
For Gaza, the researchers drew on three lists: The first is a register maintained by the Palestinian Ministry of Health, which mainly comprises the dead in hospital morgues and estimates of the number of unrecovered people buried in rubble. The second is deaths reported by family or community members through an online survey form the ministry established on Jan. 1, 2024, when the prewar death registration system had broken down. It asked Palestinians inside and outside Gaza to provide names, ages, national ID number and location of death for casualties. The third source was obituaries of people who died from injuries that were published on social media, which may not include all of the same biographical details and which the researchers compiled by hand.
The researchers analyzed these sources to look for individuals who appear on multiple lists of those killed. A high level of overlap would have suggested that few deaths were uncounted; the low amount they found suggested the opposite. The researchers used models to calculate the probability of each individual appearing on any of the three lists.
“Models enable us to actually estimate the number of people who have not been listed at all,” Dr. Checchi said. That, combined with the listed number, gave the analysts their total.
Patrick Ball, director of research at the Human Rights Data Analysis Group, and a statistician who has conducted similar estimates of violent deaths in conflicts in other regions, said the study was strong and well reasoned. But he cautioned that the authors may have underestimated the amount of uncertainty caused by the ongoing conflict.
The authors used different variations of mathematical models in their calculations, but Dr. Ball said that rather than presenting a single figure — 64,260 deaths — as the estimate, it may have been more appropriate to present the number of deaths as a range from 47,457 to 88,332 deaths, a span that encompasses all of the estimates produced by modeling the overlap among the three lists.
“It’s really hard to do this kind of thing in the middle of a conflict,” Dr. Ball said. “It takes time, and it takes access. I think you could say the range is larger, and that would be plausible.”
While Gaza had a strong death registration process before the war, it now has only limited function after the destruction of much of the health system. Deaths are uncounted when whole families are killed simultaneously, leaving no one to report, or when an unknown number of people die in the collapse of a large building; Gazans are increasingly buried near their homes without passing through a morgue, Dr. Checchi said.
The authors of the study acknowledged that some of those assumed dead may in fact be missing, most likely taken as prisoners in Israel.
Roni Caryn Rabin and Lauren Leatherby contributed reporting.
Health
Dementia risk for people 55 and older has doubled, new study finds
Dementia cases in the U.S. are expected to double by 2060, with an estimated one million people diagnosed per year, according to a new study led by Johns Hopkins University and other institutions.
Researchers found that Americans’ risk of developing dementia after age 55 is 42%, double the risk that has been identified in prior studies, a press release stated.
For those who reach 75 years of age, the lifetime risk exceeds 50%, the study found.
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Women face a 48% average risk and men have a 35% risk, with the discrepancy attributed to women living longer than men.
The study, which was published in the journal Nature Medicine on Jan. 13, analyzed data from the Atherosclerosis Risk in Communities Neurocognitive Study (ARIC-NCS), which has tracked the cognitive and vascular health of nearly 16,000 adults since 1987.
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“Our study results forecast a dramatic rise in the burden from dementia in the United States over the coming decades, with one in two Americans expected to experience cognitive difficulties after age 55,” said study senior investigator and epidemiologist Josef Coresh, MD, PhD, who serves as the founding director of the Optimal Aging Institute at NYU Langone, in the release.
Understanding risk factors
“One of the main reasons for the increase is that great medicine and tecnological advances are keeping us alive longer and age is a risk factor for dementia,” Dr. Marc Siegel, clinical professor of medicine at NYU Langone Health and Fox News senior medical analyst, told Fox News Digital.
“Obesity is associated with inflammation, diabetes and high blood pressure, which are all independent risk factors for dementia.”
In addition to aging, other risk factors include genetics, obesity, hypertension, diabetes, unhealthy diets of ultraprocessed foods, sedentary lifestyles and mental health disorders, the release said.
“We have an obesity epidemic with over 45% adults obese in the U.S.,” Siegel noted. “Obesity is associated with inflammation, diabetes and high blood pressure, which are all independent risk factors for dementia.”
“And as an unhealthy population, we also have more heart disease, and atrial fibrillation is a risk factor for cognitive decline,” he added.
Dementia risk was found to be higher among people who have a variant of the APOE4 gene, which has been linked to late-onset Alzheimer’s disease. Black adults also have a higher risk.
Research has shown that the same interventions used to prevent heart disease risk could also prevent or slow down dementia, the study suggested.
“The pending population boom in dementia cases poses significant challenges for health policymakers in particular, who must refocus their efforts on strategies to minimize the severity of dementia cases, as well as plans to provide more health care services for those with dementia,” said Coresh.
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What needs to change?
Professor Adrian Owen, PhD, neuroscientist and chief scientific officer at Creyos, a Canada-based company that specializes in cognitive assessment and brain health, referred to the increase in dementia cases as a “tidal wave.”
“This new study’s anticipated surge in dementia cases underscores the urgent need for early and accurate detection,” he told Fox News Digital.
“By catching issues early, we give people the power to make lifestyle adjustments, seek available treatments and plan their futures with clarity.”
“By identifying cognitive decline at its earliest stages, we have an opportunity to intervene before patients and families bear the full weight of the disease.”
Owen recommends conducting regular cognitive assessments as part of routine check-ups to proactively identify early signs of cognitive decline.
“By catching issues early, we give people the power to make lifestyle adjustments, seek available treatments and plan their futures with clarity,” he said.
Maria C. Carrillo, PhD, chief science officer and medical affairs lead for the Alzheimer’s Association in Chicago, said there is an “urgent need” to address the global crisis of Alzheimer’s disease and dementia.
To help keep the aging brain healthy, the Alzheimer’s Association published its report 10 Healthy Habits for Your Brain. Some of the tips are listed below.
For more Health articles, visit www.foxnews.com/health
– Participate in regular physical activity.
– Learn new things throughout your life and engage your brain.
– Get proper nutrition — prioritize vegetables and leaner meats/proteins, along with foods that are less processed and lower in fat.
– Avoid head injury (protect your head).
– Have a healthy heart and cardiovascular system — control blood pressure, avoid diabetes or treat it if you have it, manage your weight and don’t smoke.
The research was funded by the National Institutes of Health.
Fox News Digital reached out to the researchers for additional comment.
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