Ergothioneine – an amino acid found in mushrooms, beans and oat bran – has long intrigued researchers for its antioxidant and cytoprotective properties. Humans cannot synthesize it, but we actively transport and store it through a dedicated mechanism, suggesting evolutionary importance, and lower circulating levels have been linked with cognitive decline and neurodegenerative disease.

Now, evidence from one of the first placebo-controlled trials assessing cognitive performance in healthy adults has brought ergothioneine into sharper focus. Conducted by Zajac et al, the study examined whether daily supplementation with pure ergothioneine could influence cognitive outcomes in healthy older adults (55–79 years) with subjective memory complaints. While modest in scale, the findings mark a shift from correlation to intervention – from observing associations in plasma levels to testing measurable effects on brain function.

From mechanism to measurable effect

The Zajac study enrolled healthy volunteers who received either ergothioneine or placebo over a defined period, with cognitive testing conducted at baseline and post-intervention. The authors reported a within-group improvement in composite memory at 4 weeks in the 25 mg arm that was not sustained at 16 weeks, reaction time improvements in both groups dependent on time and dose-dependent gains in subjective prospective memory and sleep initiation – with a significant placebo–25 mg difference for prospective memory. “Ergothioneine supplementation was safe and well tolerated, with evidence suggesting some benefits in this cohort of healthy older adults,” the authors wrote, adding that the effect size supports further exploration in larger and longer studies.

Ergothioneine’s neuroprotective potential has been attributed to its ability to accumulate in tissues with high oxidative demand – notably the brain, liver and lens of the eye. It quenches reactive oxygen species and regulates mitochondrial redox balance, while influencing endothelial function and inflammatory signaling. These pleiotropic actions suggest that it may preserve neuronal integrity over time rather than produce short-term performance gains.

The bigger picture

In a review published earlier this year, May-Zhang et al compiled more than a decade of evidence linking higher ergothioneine levels with better cognitive trajectories and reduced risk of neurodegenerative disorders [2]. The authors concluded that: “Together, current evidence positions ergothioneine as a promising nutritional intervention for promoting cognitive resilience and systemic health in ageing, although larger, long-term interventional trials are needed to confirm causality and optimize use.” Yet they cautioned that heterogeneity in study design, population and dosing makes direct comparison difficult – a familiar challenge in the field of nutritional geroscience.

The review also highlighted ergothioneine’s role as a dietary biomarker of healthy aging. Populations with higher intake of ergothioneine-rich foods, particularly mushrooms, tend to exhibit slower cognitive decline and greater metabolic resilience; this relationship persists even after controlling for diet quality and lifestyle. Such findings strengthen the argument that ergothioneine is not merely a bystander marker of healthy living but may actively contribute to it.

A molecule with momentum

Interest in ergothioneine has expanded beyond academia to encompass supplement developers and longevity clinics aiming to integrate it into precision nutrition protocols. Its favorable safety profile, stability and natural origin make it an attractive addition to formulations targeting oxidative stress, mitochondrial function and cognitive maintenance. The molecule’s dedicated transporter, OCTN1, also introduces a personalized element – genetic differences in transporter efficiency may explain why some individuals derive greater benefit from supplementation than others.

What remains to be clarified is dose optimization and duration; most studies, including Zajac’s, employ short-term interventions. Longitudinal work will be needed to establish whether sustained ergothioneine intake translates into meaningful protection against age-related cognitive decline – a slow-moving process that demands equally patient science.

The horizon broadens

As longevity science continues its shift from treatment to prevention, ergothioneine exemplifies the kind of molecule that bridges nutrition, neuroscience and cellular health. It is gentle in mechanism yet potentially profound in consequence, addressing oxidative and inflammatory processes that lie at the heart of biological aging. If forthcoming trials confirm its promise, ergothioneine may evolve from niche curiosity to a staple of evidence-based preventive care – a reminder that the future of brain health might grow quietly in the soil, waiting to be noticed.

Anxiety disorders are among the most debilitating mental health conditions and a significant factor in the global disease burden. Medication is the most common treatment for reducing anxiety. However, this can sometimes cause side effects such as fatigue, confusion, and even addiction.

Aromatherapy is an ancient practice of using plant essential oils to promote physical and emotional well-being. Essential oils can be used in several ways, including diffusion, which disperses their scent into the air; inhalation directly or through steam; topical application diluted on the skin; or adding them to a warm bath for relaxation.

While aromatherapy is not a cure and shouldn’t be used instead of medication, essential oils may help reduce anxiety (especially short-term) alongside other anxiety management techniques. Many people and studies agree that the smell and topical application of essential oils can boost the mood and promote relaxation.

Why is Aromatherapy for Anxiety Controversial?

Some research suggests essential oils help anxiety, while others disagree. This might be because the makeup of essential oils can vary a lot depending on the plant type, where it’s grown, how it’s extracted, and how much is used in each study. Different ways of using the oils can also change their effect.

Because of these variations (which we delve into later on), even the same type of oil might provide different results. This is why further research is needed to better understand how effective essential oils are for anxiety and what dosages are optimal for individuals. The current findings should be explored with optimistic caution.

The information you find here is drawn from a pool of scientific studies, including two recent meta-analyses, which combine and analyze data from multiple studies to draw a more reliable conclusion. This article focuses on the promising findings of essential oils to manage anxiety, promote relaxation, and enhance emotional well-being.

What are the Benefits of Essential Oils?

Aromatherapy has been used for thousands of years, with roots in ancient Indian, Chinese, and Egyptian traditions. Even Hippocrates, commonly known as the father of medicine, regarded it as key to good health. The practice of aromatherapy uses essential oils to support emotional and physical well-being through their therapeutic benefits.

Essential oils are fragrant liquids extracted from plants, including their flowers, fruits, leaves, stems, bark, seeds, and roots. The oil is taken from the plant using distillation or cold pressing methods. Distillation uses steam or heat to extract essential oils from plants, while cold pressing mechanically squeezes the oils out of the plant without heat.

The extraction techniques capture the natural chemicals that cause the oil’s unique scent and therapeutic properties, often requiring several pounds of plant material to produce just one bottle. In an interview with Dr. Melissa Young, from the Center for Functional Medicine, she stated that aromatherapy makes people feel happier and calmer.

Dr. Young explained that enhanced mood and relaxation occur because when essential oils are inhaled, tiny molecules are detected by receptors in the nose. These receptors send signals to the brain through the olfactory nerve (the nerve that facilitates smell), triggering activity in the area that regulates emotions.

Aromatherapy is thought to ease anxiety and may also result in:

• Improving blood circulation
• Regulating blood pressure
• Stabilizing pulse and breathing
• Balancing hormones
• Peaceful sleep
• Reduced fatigue
• Reduced depression
• Reduced pain
• Reduced pre-surgery anxiety
• Lower blood pressure and heart rate typically caused by stress

Popular Essential Oils for Anxiety Relief
There are over 90 types of essential oils, each with a unique scent and chemical makeup. The best essential oil for an individual depends on the symptoms they want to relieve or the fragrances they enjoy. Some of the most researched essential oils that have been found to soothe anxiety are:

Lavender
Lavender is one of the most widely studied and promising essential oils for treating anxiety symptoms. One review of 71 studies looking at the effects of lavender oil on anxiety found that inhaling lavender significantly reduced stress. The review also showed that massages with lavender oil helped lower anxiety levels.

Bergamot Orange
Bergamot orange essential oil is derived from the citrus bergamia tree. A 2020 study found that using bergamot orange oil before surgery could be an effective complementary treatment for easing anxiety before a procedure.

Chamomile
A 2-week clinical trial by the National Cancer Institute found that massages with diluted roman chamomile oil helped reduce anxiety in cancer patients more effectively than massage alone. Additionally, a 2017 study showed that chamomile supplements helped mitigate symptoms of mild to moderate generalized anxiety disorder (GAD).

Ylang-Ylang
Ylang-ylang has a sweet, floral scent known for its calming effects and potential to lower blood pressure. Overall, research on its use for anxiety is limited. But, a 2006 study showed inhaling a blend of ylang-ylang, lavender, and bergamot helped reduce stress, anxiety, blood pressure, heart rate, and cortisol levels.

Neroli (Bitter Orange)
Neroli essential oil, derived from the bitter orange tree (citrus aurantium), was found to reduce anxiety and pain perception during labor, according to a 2022 study. Another study showed that bitter orange essential oil could reduce physical signs of anxiety, like blood pressure and heart rate.

Jasmine
A study involving 44 clinical trials found that essential oils effectively reduce anxiety symptoms. Specifically, jasmine oil showed the most substantial results. It helped lower both temporary anxiety and chronic anxiety scores. Additionally, jasmine oil reduces physical signs of stress, like high blood pressure and heart rate.

Damask Rose
A 2023 review of multiple studies found that damask rose essential oil was the third most effective oil for reducing anxiety, after jasmine and bitter orange, particularly for short-term anxiety. However, it didn’t affect long-term anxiety. Damask rose contains isoflavones, which manage anxiety by interacting with specific brain receptors.

Methods of Applying Essential Oils
A 2020 review suggests that blending oils can help alleviate symptoms of various conditions. Since each oil affects individuals differently, combining them may produce different results than using them alone.

Whether or not you blend your oils, inhalation and topical application are the most widely used (and effective) aromatherapy methods in scientific studies. That being said, diffusion and bathing have also been found to have beneficial effects.

Diffusion
Essential oils can be used in a diffuser to help soothe anxiety by releasing calming aromas into the air. While this method can be a gentle and pleasant way to incorporate essential oils into a self-care routine, it is generally considered less effective than direct inhalation or topical application through massage, which allows the oils to interact more directly with the body.

Topical Application
Essential oils can be applied topically by massaging them into the skin or applying them to pressure points. Massage is usually more effective, allowing for deeper absorption and relaxation. It’s important to dilute essential oils with carrier oils, like coconut, grapeseed, or olive oil, to avoid skin irritation and ensure safe usage.

Inhalation
Inhaling essential oils can be achieved by adding a few drops to a bowl of hot water and then leaning over the bowl with a towel draped over the head to trap the steam. You can also inhale the oils by directly sniffing the bottle or adding a few drops to a tissue or cotton ball. The aromatic molecules go through the nose to the brain, reducing anxiety and promoting relaxation.

Bathing
Bathing in essential oils is considered a form of cosmetic aromatherapy and has various benefits, such as cleansing, moisturizing, and toning. Essential oils in facial products promote healthy skin, while full-body or foot baths offer a simple, effective way to enjoy their rejuvenating and relaxing effects.

BEIJING/HONG KONG–In the past few months, Wang Shuyun, a 78-year-old retiree in Beijing, splashed out on an 8,000 yuan ($1,115) nutrition course to help her lose weight and lower her blood sugar, and spent 1,200 yuan on Adidas shoes.

A former civil servant with a far-above-average monthly pension of 10,000 yuan and no children, she also regularly splurges on imported milk from New Zealand.

“I focus on living a good life for myself, which I consider the most important goal,” said Wang.

She is one of some 300 million retirees in China, the core of the country’s “silver economy” that is now being aggressively promoted.

Beijing flagged “a new age” for the elderly in a 2021 policy guideline, calling for “the vigorous cultivation” of a silver economy, but this year authorities have gone into overdrive. They have issued at least 20 statements on the topic, urging companies to improve food, health and senior care services, offer more financial products and focus on new business models.

Their urgency is twofold. China is greying so rapidly that the number of people aged 60 and above is set to hit 400 million by 2035 – roughly equal to the populations of the United States and Italy combined.

At the same time, overall spending growth has been weak with younger generations losing consumer confidence, beset by a raft of economic woes from trade tensions to a debt-stressed property sector, that have resulted in deflation and job insecurity.

Economists note that China’s past four decades of rapid growth have resulted in older people having a comfortable level of savings, allowing them to spend more freely than previous older generations who lived very frugally.

According to data from research firm Euromonitor International, total consumer expenditure by Chinese households headed by people aged 60 and over is likely to have climbed 129% from 2015 to 2025, outpacing the 79% rate for the overall population.

“This suggests that mature consumers are not only growing in number but also increasing their spending at a significant pace,” said Jana Rude, Euromonitor’s senior global insight manager for consumers.

While elderly households are, on average, spending less than younger generations, in aggregate, they are a major force.

The rapid pace of their spending growth is set to become more accentuated, with Euromonitor predicting total expenditure for Chinese aged 60 and over to more than triple between 2025 and 2040 compared to a 136% jump for the total population. By 2040, it estimates the 60-plus group will account for 34% of China’s total consumer expenditure from 24% currently.

SILVER TECH

Among Chinese companies setting their sights on older consumers is Lao Feng Xiang, a century-old jewelry firm that declared it had “crossed over into silver technology” when it debuted AI glasses in June.

The glasses, it said, provide an “elderly-friendly experience”, giving assistance in reading small print items like drug labels and menus, voice navigation help if they get lost and can offer “emotional dialogue” for companionship.

Tech giant Xiaomi also says it has endeavored to add elderly-friendly functions on its phones and televisions, as well as remote assistance features enabling children to easily control their aged parents’ living environments with smart lights and air conditioners.

Ping An, an insurance and health care conglomerate, says providing senior care services and products is a big growth area. Since late last year, it says it has launched hundreds of home-based senior care benefits, such as an AI system to monitor health and environmental risks, expanding a service that it introduced in 2021 and is now available in 75 cities.

Despite government and corporate efforts, however, economists note that at the end of the day, older people tend not to spend that much.

Moreover, while former civil servants like Wang get generous pensions, the average urban retiree in China draws a much smaller monthly pension of 3,000 yuan, while pensions for those in rural areas can be as low as 200 yuan.

Older generation spending “is unlikely to be strong enough to offset deflationary pressures or drive broader economic growth,” said Alicia Garcia Herrero, chief economist for Asia Pacific at Natixis.

Qiao Li, a 66-year-old retiree in Beijing, might be a case in point. One recent big purchase has been 50,000 yuan on a necklace made of wooden beads and turquoise, but in general, he prefers to use his extra cash on fresh vegetables to share with relatives.

All the work that goes into losing weight in middle age could set you up for a longer, healthier life later, according to a new study.

A sustained weight loss of about 6.5% of body weight without medications or surgery in middle-aged people is linked to substantial long-term health benefits, said lead study author Dr. Timo Strandberg, professor of geriatric medicine at the University of Helsinki in Finland.

Those benefits included a reduction of risk for both chronic diseases and death from all causes.

The study, published Tuesday in the journal JAMA Network Open, analyzed data of about 23,000 people from three different groups across different time periods: one group from 1985 to 1988, another from 1964 to 1973, and a third between 2000 and 2013.

Researchers grouped the people in the studies based on their starting body mass index (BMI) and whether they gained, lost or maintained weight and compared the patterns with hospitalizations and death records.

People who lost weight in midlife were less likely to experience heart attacks, strokes, cancer, asthma or chronic obstructive pulmonary disease in their older years, according to the study.

Those who lost weight were also less likely to have died of any cause over the next 35 years, the study found.

It’s important to note that much of the data was collected before weight loss medications or surgeries were widely available, meaning that the benefits largely came from body changes driven by alterations in diet and exercise, Strandberg said.

The study is important because it provides evidence of the relationship between weight loss and both cardiovascular disease and mortality, which hasn’t been studied enough, said Dr. Aayush Visaria, a clinical researcher and incoming instructor of medicine at Rutgers Robert Wood Johnson Medical School in New Jersey. He was not involved in the research.

“BMI is very different across different racial ethnic groups,” Visaria said.

And BMI, which looks at weight in proportion to height, isn’t always the most accurate way to gauge body composition, he added. BMI is still used widely because it is easy to calculate, but it doesn’t differentiate based on a person’s proportion of bone or muscle, Visaria said.

“There’s so many variables that might play into how someone’s body composition changes, even though maybe their weight might not change as much,” Visaria said.

Other studies suggest that the fat distribution makes a big difference –– the fat around a person’s organs may be what really drives a lot of disease risk, he said.

A healthy lifestyle beyond losing weight

Lifestyle changes –– such as a healthy diet and more exercise –– were important factors in the risk reduction.

The study was observational, meaning that the data can show a relationship between weight loss and a reduction in chronic disease and mortality risk, but researchers can’t say for sure that the weight loss was the factor that lowered the risk, Visaria said.

Although the researchers adjusted for other factors that could influence the risk, such as age, they did not adjust for lifestyle behaviors such as diet and physical activity, he added. Those changes could be behind the lowered risk of chronic diseases just as the weight loss itself could be, Visaria said.

Both weight loss and the behavioral changes behind it are often tied together in improving health, Strandberg noted.

Weight loss relieves conditions such as osteoarthritis, obstructive sleep apnea and fatty liver, while changes to diet and exercise have been shown to decrease cardiovascular risks, he added.

How to make changes

Lifestyle is always important when it comes to good health, meaning that you should continue to strive for a healthy diet and good physical activity –– even if you are using weight loss medications, Visaria said.

The Mediterranean diet –– which prioritizes fruits, vegetables, grains, olive oil, and nuts and seeds –– has consistently been ranked the best diet for wellness and disease prevention.

Studies suggest this way of eating may improve bone density in older years, prevent some cancers and lower risk of heart disease.

For physical activity, the World Health Organization recommends that adults engage in at least 150 minutes per week of moderate-intensity or 75 minutes of vigorous-intensity aerobic activity, along with muscle-strengthening activities at least twice a week.

However, obesity is not just a problem individuals need to tackle –– it is a structural issue as well, Strandberg said.

Healthy foods and opportunities for physical activity need to be more accessible in modern societies to help curb the health impacts associated with obesity, he added.

Loaded with important micronutrients and antioxidants, kale is one of the most nutritious leafy greens available.

In fact, kale contains a variety of beneficial compounds, some of which have powerful medicinal properties.

Plus, it’s versatile. It boasts a nutty, earthy flavor that works well in a wide range of recipes.

Here are nine health benefits of kale that are supported by science.

Highly nutritious

Kale is a popular vegetable and a member of the cabbage family.

It is a cruciferous vegetable and is closely related to cabbage, broccoli, cauliflower, collard greens, and Brussels sprouts.

Many different types of kale exist. The leaves can be green or purple and have either a smooth or curly shape.

The most common type of kale is called curly kale or Scots kale. It has green and curly leaves with a hard, fibrous stem.

A single cup, or 21 grams (g), of raw kale contains:

Calories: 7 or 8
Carbs: 1 g
Fiber: 1 g
Vitamin K: 68% of the daily value (DV)
Vitamin C: 22% of the DV
Manganese: 8% of the DV
Vitamin A: 6% of the DV
Riboflavin: 5% of the DV
Calcium: 4% of the DV
Each serving also contains a small amount of folate, vitamin B6, potassium, magnesium, and iron.

Adding more kale to your diet is a great way to boost your intake of these key vitamins and minerals, along with other important nutrients.

Provides powerful antioxidants

Like other leafy greens, kale is very high in antioxidants.

These include beta-carotene and vitamin C, as well as various flavonoids and polyphenols.

Antioxidants are substances that help counteract oxidative damage by neutralizing free radicals in the body.

Oxidative damage is believed to be among the leading drivers of aging and many chronic conditions, including cancer.

But many substances that happen to be antioxidants also have other important functions.

This includes the flavonoids quercetin and kaempferol, which are found in relatively large amounts in kale.

Test-tube and animal studies suggest that these compounds may help ease inflammation, support heart health, slow the growth of cancer cells, and protect against chronic disease.

Excellent source of vitamin C

Vitamin C is an important water-soluble antioxidant that serves many vital functions in the body’s cells. For example, it is necessary for the synthesis of collagen, the most abundant structural protein in the body.

And kale is higher in vitamin C than most other greens. It contains about three times as much vitamin C as spinach and collard greens.

This makes kale an excellent addition to a healthy, well-rounded diet, alongside other fruits and vegetables rich in vitamin C.

May lower cholesterol levels

Cholesterol has many important functions in the body. For instance, it is used to make bile acids, which are substances that help the body digest fats.

The liver turns cholesterol into bile acids, which are then released into the digestive system whenever you eat a high fat meal. When all the fat has been absorbed and the bile acids have served their purpose, they are reabsorbed into the bloodstream and used again.

Certain substances in kale can bind bile acids in the digestive system and prevent them from being reabsorbed. This reduces the total amount of cholesterol in the body.

One 2016 study in 149 people with metabolic syndrome found that consuming 14 g of kale powder every day for 8 weeks significantly reduced levels of LDL (bad) cholesterol, along with blood pressure, belly fat, and fasting blood sugar levels.

Excellent source of vitamin K

Vitamin K is an important nutrient. It is absolutely critical for blood clotting, and it does this by “activating” certain proteins and giving them the ability to bind calcium.

The well-known anticoagulant drug Warfarin actually works by blocking the function of this vitamin.

Kale is an excellent source of vitamin K, with a single raw cup containing almost 70% of the recommended daily amount.

The form of vitamin K in kale is K1, which is different than vitamin K2. Vitamin K2 is found in fermented soy foods and certain animal products and may help prevent heart disease and osteoporosis.

Contains anticancer compounds

Cancer is a condition characterized by the uncontrolled growth of cells.

Kale is actually loaded with compounds that are believed to have protective effects against cancer.

One of these is sulforaphane, a substance that has been shown to help block the formation of cancer at the molecular level.

It also contains a indole-3-carbinol, another substance that is believed to help prevent cancer.

High in beta-carotene

Kale is often claimed to be high in vitamin A, but this is not entirely accurate.

It is actually high in beta-carotene, an antioxidant that the body can convert into vitamin A.

Adding kale to your diet, alongside a variety of other foods rich in vitamin A, can help you meet your needs for this essential vitamin.

Could support eye health

Though your vision tends to worsen as you get older, there are certain nutrients that may help support healthy vision over time.

Two of the main ones are lutein and zeaxanthin, carotenoid antioxidants that are found in large amounts in kale and some other foods.

May promote weight loss

Kale has several properties that can support weight management.

For starters, it is very low in calories but still provides significant bulk that should help you feel full.

Because of the low calorie and high water content, kale has a low energy density. Eating plenty of foods with a low energy density has been shown to aid in weight loss.

Kale also contains a small amount of fiber, which is an important nutrient that has been linked to weight loss.

Although there are no studies directly testing the effects of kale on weight loss, it makes sense that it could be a useful addition to an eating pattern aimed at weight loss.

The bottom line

Adding kale to your diet is relatively simple. You can simply use it for your salads or add it into recipes.

A popular snack is kale chips, where you drizzle some extra virgin olive oil or avocado oil on your kale, sprinkle it with salt, and then bake in it an oven until it’s dry. It tastes delicious and makes a great crunchy, super healthy snack.

A lot of people also add kale to their smoothies in order to boost the nutritional value.

At the end of the day, kale can definitely be a healthy and nutritious addition to a balanced diet and can be enjoyed in a variety of recipes.

Researchers at the Food is Medicine (FIM) Institute at Tufts University, point to the possibilities of introducing medically tailored meals and discounts or free produce such as fruits and vegetables for patients with chronic diet-related disease.

“This [the two interventions] is a rare outcome in medical care as few, if any, other interventions in healthcare are both cost effective and cost saving,” said the report’s senior author, Dariush Mozaffarian, a cardiologist and director of the Food is Medicine Institute.

“Despite these proven and estimated benefits to patients, healthcare systems, and the economy, FIM interventions are not universally available to health care providers as a prescribable intervention, nor to patients as a covered intervention. As a result, FIM is largely unavailable to individuals who might benefit.”

Quantifying the potential health and economic benefits of FIM efforts

The True Cost of Food: Food is Medicine Case Study details the urgent need for alternative approaches as remedies in reducing around 1.6 million hospitalisations and saving $13.6bn in health care costs in the first year alone.

Presented as two case studies, the report initially focuses on Medically Tailored Meals as the most intensive intervention for a smaller number of patients with more severe, complex medical conditions.

Here, the approach centres on preparing 10-21 weekly meals personalised by a Registered Dietitian Nutritionist (RDN) in combination with nutrition and culinary education.

The hope is that the meals will help promote improved food security and disease management, lower hospital emergency room, and nursing home admissions, and lower net health care costs of patients with diabetes, heart failure, cancer, kidney failure, and HIV.

The other intervention is produce prescriptions, in which foods such as fruits and vegetables (and sometimes also nuts, seeds, beans, whole grains, dairy, and eggs) are made more freely available to patients with at least one diet-sensitive health risk or chronic condition.

This could be achieved by electronic benefit cards or paper vouchers redeemable at grocery stores or farmers markets; picked up in the healthcare setting or by home delivery; in combination with nutrition and culinary education.

Ensuring access to nutritious food for those with the greatest need

“This case study suggests that implementing produce prescriptions nationally for patients with diabetes and food insecurity could improve health, reduce healthcare costs, and be highly cost effective in the United States,” the report said.

“Findings support the testing, scaling, and evaluation of produce prescription programs for patients with diabetes and food insecurity for both public and private payers; with a focus on ensuring access to those with greatest need.”

Chronic conditions are a particular area of concern due to the long-term economic costs to society, where suboptimal diets contribute to health care spending and lost productivity estimated at $1.1tn each year — equalling the economic output of the entire food sector.

Devon Klatell, vice president of The Rockefeller Foundation’s food initiative, which provided support in the report’s creation said: “The true costs of our food system—the environmental impact of how food is produced, the working conditions of the people who grow our food, and the impacts on our health, health care spending, and health equity are too often left off the price tag.

“This report can assist governments, companies and consumers in better evaluating the value of Food is Medicine interventions by considering not just the price paid for food, but the return on investment in improved health outcomes they can deliver.

“We look forward to working with all sectors to further advance our collective knowledge and understanding of the potential of Food is Medicine interventions.”

Science should be a basis for food-based interventions

Commenting on the report’s findings, Dr Steven Novella, an academic clinical neurologist at the Yale University School of Medicine added: “there are many potential interventions that have a huge impact on health that are not traditional medical interventions, such as poison control, public safety, and sanitation.

“We should add to this list things like optimal nutrition, gun safety, and addressing health misinformation. And as always, such interventions need to be as evidence and science-based as possible.”

Low-glycemic foods, such as sweet potatoes, rolled oats, chickpeas, and milk, are slower to raise a person’s blood sugar levels than foods with moderate or high scores on the glycemic index (GI).

A low-glycemic diet may offer health benefits, such as helping with blood sugar management and helping to reduce blood pressure.

This article lists some of the best low-GI foods and gives dietary tips for people following a low-GI diet.

How the GI scale works

The glycemic index (GI) is a scale from 1 to 100. Each food gets a score, and the lower the score, the longer that food takes to raise a person’s blood sugar levels.

The GI indicates how quickly carbohydrate-containing foods increase blood sugar levels compared with pure glucose. For example, white bread has a GI of 100.

GI scores fall into the following three categories:

Low-GI foods: These score under 55.

Medium-GI foods: These score between 55 and 70.

High-GI foods: These score above 70.

Below are some examples of foods with low, medium, or high GI scores according to a database by the University of Sydney in Australia:

Foreigners have been more aware that traditional Chinese medicine (TCM) has scientific basis and the global growing interest in turning to TCM to solve wellness problems is helping shed its “mystical” label and earn it trust as an effective medical practice. The latest striking example of this shift happened when US influencer IShowSpeed streamed his recent experience with acupuncture and bone setting in Chengdu, Southwest China’s Sichuan Province.

The YouTube sensation, who boasts over 37 million followers on the platform, streamed his trip to Chengdu on Monday, following three other trips across China. During the livestream, IShowSpeed visited a local traditional Chinese medicine store, where he explored various practices such as pulse diagnosis, bone setting, and acupuncture. Initially apprehensive about the pain from the acupuncture needles, the influencer expressed his fear at first. However, after some persuasion, he decided to experience the treatment and was so pleasantly surprised to find that his headache had disappeared.

The livestream video has been viewed more than 7.6 million times as of Tuesday and has gone viral on social media platforms within China and abroad.

For these viewers, this live broadcast served as an entry point into the world of TCM, highlighting its practical effectiveness.

For many foreigners, TCM is initially perceived as an exotic and mysterious practice rooted in cultural tradition rather than science.

However, direct experiences with TCM are increasingly challenging this perception. In Han Shiming’s moxibustion store in Hunchun, Northeast China’s Jilin Province, there have often been Russians crossing the border specifically to do moxibustion in recent years.

“We receive thousands of Russian visitors each year, with the farthest travelers coming from cities like Moscow and St. Petersburg. They came specifically to improve their health, with most seeking treatment for issues such as cervical spondylosis and shoulder periarthritis,” Han told the Global Times, adding that many of these foreigners were recommended by their friends or relatives and have been gradually growing familiar with the traditional treatment approach and philosophy of TCM during their experiences.

These overseas guests have expressed satisfaction with the effectiveness of the treatments, Han noted, a sentiment illustrated by the banners in Russian that adorn the store’s walls. The messages from patients on these banners include complimentary phrases such as “Exquisite Medical Skills” and “Miraculous Traditional Chinese Medicine.”

Sun Zhijia, professor of the Third Affiliated Hospital of Guangzhou University of Chinese Medicine in South China’s Guangdong Province, also uses his TCM skills to relieve the troubles of some foreign patients.

“Recently, there was even a German patient, who had severe cold symptoms. He came for a consultation and wanted to try TCM. After taking the herbs, his fever subsided the very next day, and his symptoms began to improve,” Sun told the Global Times.

Another patient from Belgium who had been suffering from a chronic cough for a long time, with poor results from treatment in his home country, was introduced to Sun.

“After some online consultations and a detailed medical history review, we determined that the cough was actually caused by a digestive system disorder. In TCM, we say that ‘all the internal organs can cause coughing, not just the lungs.’ So we prescribed a herbal remedy that targeted the digestive system, and it turned out to be quite effective,” Sun said.

These personal stories, alongside high-profile events such as IShowSpeed’s livestream, are pivotal in breaking down the “mystical” stereotype of TCM, reframing it as a credible healthcare option grounded in tangible results.

The personal experiences and grassroots initiatives are also increasingly driving the modern wave of TCM’s global popularity. For instance, moxibustion halls in Northeast China such as Han’s have gained a loyal international following based on word-of-mouth recommendations about their effectiveness. Similarly, Beijing Massage Hospital has leveraged “Diplomatic Experience Days” to introduce foreign diplomats to TCM, breaking cultural barriers through hands-on interaction. IShowSpeed’s livestream, which reached millions of viewers worldwide, represents another example of how grassroots advocacy and digital platforms are propelling TCM into the global spotlight.

At the same time, to fully realize its potential, TCM must address the challenges of its international communication. In order to effectively communicate the richness of TCM culture to an overseas audience, a variety of methods – both online and offline – are being employed.

For example, in the Chinese animation blockbuster Ne Zha 2 that has been released in dozens of countries around the world such as the US, Australia and over 30 European countries, there’s a memorable scene in which General Li Jing of Chentang Pass hands Shen Gongbao a list of medicinal herbs to buy.

In terms of promoting TCM, Sun Haishu, associate professor with the China Academy of Chinese Medical Sciences in Beijing, said that the film has had positive significance.

“The influence of the IP has helped awaken public cultural recognition of TCM. TCM is not outdated. In ancient times, its effectiveness was evident everywhere and is well-documented in historical texts. Even in modern-day efforts to treat disease, TCM still has a role to play. Hopefully, it can be further developed and fully utilized,” Sun told the Global Times.

Ginseng is one of the most popular herbal remedies for many conditions and ailments. People usually take ginseng in supplement form, but it can also be taken as a tea. There are several different kinds, including American and Asian ginseng. When planning to use ginseng, it’s important to make sure you find a legitimate supplier, as many online companies sell supplements that aren’t helpful or effective. Don’t let this discourage you from enjoying the benefits of ginseng, though, as there are many powerful ways that it can improve your health.

Better Memory
Some of the more promising research on ginseng has shown that it can help improve the memory of Alzheimer’s patients and help those people who are struggling with decreasing mental abilities. Though more studies are necessary to determine how consistent the positive effects are amongst patients, it all seems very promising. Research has shown that consuming ginseng can lead to improved concentration due to an increase in brain cell activity, allowing patients to be more mentally prepared to receive and process information. Like other plant-based stimulants, ginseng can cause anxiety and insomnia. It’s smart to discuss taking ginseng with your physician before beginning any supplement regime.

More Energy
Patients who suffer from a lack of energy may benefit from the use of ginseng. It helps increase mental functioning by eliminating brain fog symptoms that can cause fatigue. Ginseng also reduces stress and helps improve concentration, allowing people who use ginseng supplements to focus more easily on the task at hand. Many people report being able to accomplish more in their daily lives after taking ginseng supplements.

Insulin Production
If you have diabetes, ginseng may be a good option for controlling insulin levels. Using ginseng supplements helps lower glucose rates naturally, which allows patients to consume sugar without a dangerous increase in their glucose levels. That doesn’t mean that patients who use ginseng can suddenly eat and drink high quantities of sugar, but it can help balance out glucose levels and stimulate insulin production. You should talk to your doctor about whether ginseng is a good option for controlling your diabetes.

Headache Relief
Headaches can be frustrating to deal with, which is why so many people seek alternative remedies for their pain. Ginseng is an excellent solution for headaches, as its anti-inflammatory properties help relieve the initial pain and reduce the tension and swelling that may be causing the headache. It also helps reduce stress and addresses mental hurdles, like a lack of concentration. Using a ginseng supplement can reduce the frequency and strength of headaches by addressing the underlying cause of them. However, it’s best to consult your doctor if headaches persist for any significant period.

Stress Reduction
Ginseng is a great stress reducer. One of the most common signs of stress is brain fog, which is the inability to focus or retain information. Ginseng helps improve memory and allows people to concentrate better at work or school, which can help reduce mental and emotional stress. Ginseng also helps to eliminate physical stress on the body, like inflammation and pain. However, ginseng is not a substitute for anxiety medication, so talk to your doctor if you have severe symptoms.

Menopause Relief
Menopause can be one of the most stressful times in a woman’s life. Ginseng helps relieve pain caused by inflammation and may alleviate symptoms of depression, which can be one of the hardest symptoms of menopause to tackle effectively. However, patients who are already using anti-depressants should not take ginseng supplements without consulting their physician, as the two can interact. For women who are not on anti-depressants, ginseng can help improve well-being during menopause.

Anti-Inflammatory
Ginseng can help with inflammation and swelling, making it an inexpensive natural remedy for everything from arthritis to allergies. Although all treatments should be done with the direction of a physician, using ginseng has little risk. The anti-inflammatory properties of this wonderful plant can help relieve pain and stiffness, so if you struggle with inflamed joints or muscles, try drinking a cup of ginseng tea each morning or taking a supplement before bed.

Immune Booster
Among its other uses, ginseng helps bolster the immune system, especially during the winter months. If you regularly contract colds, flu, and other viruses, you should consider taking a ginseng supplement. Although it may not prevent infection entirely, it can reduce your risk and help speed up recovery time. Of course, using ginseng supplements don’t cancel out the need for common sense in taking steps to prevent becoming ill.

Improved Mood
Ginseng improves your mood. It decreases stress and anxiety, which allows people to feel more energetic, less anxious, and more stimulated. Research has shown that not all individuals’ moods are affected equally. Talk to your doctor about other solutions if it does not work for you. Supplements aren’t a substitution for psychiatric medicines or adequate self-care of your mental health.

Weight Loss
One of the most popular uses of ginseng is weight loss. It helps boost metabolism and allows the body to burn fat more quickly than it would otherwise. Ginseng has also been proven to lower glucose levels, which contribute to positive results when following a diet and exercise routine. Drinking ginseng tea with breakfast is a great way to increase the results of your diet and attain your weight loss and fitness goals.

Improved Lung Function
Researchers have found that ginseng can reduce bacteria in the lungs, which may make it easier for patients with conditions like cystic fibrosis to breathe better. This research is still in its earliest stages, so it’s important to speak to your doctor about whether you should try this approach. Due to the nature of lung conditions, it wouldn’t be wise to use ginseng without traditional treatment. However, it can be an inexpensive supplement.

Reduced Cancer Risks
Ginseng has been proven a useful anti-cancer treatment. Some studies have shown that ginseng’s properties can reduce tumor growth and may prevent cells from becoming cancerous. That said, you shouldn’t attempt to treat a severe condition like cancer without medical supervision and advice. For those who would like to decrease the risk rate for this disease, a ginseng supplement is a good option. In addition to the anti-inflammatory agents, antioxidants help slow the formation of certain types of cancer. Talk to your physician about adding ginseng supplements to your diet.

The global sports nutrition industry has enjoyed brilliant success over the past decade.

But there are a number of hurdles that the industry needs to overcome in order to secure future and sustainable growth. The UK sports nutrition industry grew by almost 25% in 2023, however this rise was largely driven by inflationary price rises.

The strongest competition to sports nutrition brands comes from outside the sports nutrition industry altogether.

Over half of UK consumers believe that functional food and drink products can deliver the same benefits as sports nutrition products. This perception is supported by the rise in nutrition claims on food and drink products that would normally be associated with sports nutrition products, such as high protein content. Mintel’s Global New Products (GNPD) shows a 6.2% increase in food and drinks products displaying a ‘high/added protein’ claim between 2021 and 2023. The increasing availability of food and drink products with nutrition claims is providing cost-conscious consumers with a convenient and affordable alternative to sports nutrition products. Mintel’s consumer research found that over a quarter of German consumers buy less sports nutrition products when money is tight.

Despite this, and further challenges which will be detailed ahead, there are numerous opportunities for growth in the sports nutrition industry.

Securing Growth in the Sports Nutrition Industry

Close the Generation Gap

The sports nutrition industry can rely on its dedicated consumer base somewhat. A significant portion of sports nutrition consumers are highly committed, with a large majority of UK consumers using these products at least once a week. However, users of sports nutrition skew heavily towards younger generations. In the UK, three-quarters of people aged 16-34 use sports nutrition products, compared to under one in ten among those aged 65 and older. In Germany, similar trends are observed, with the core user group being the 16-34 age range, and only 6% of over-65s using sports nutrition products. The sports nutrition industry needs to close the generation gap.

However, the generational difference is not due to lack of interest. There is actually significant interest in sports nutrition products among older generations, particularly sports nutrition products which support healthy ageing, with almost half of UK adults aged 55+ who exercise finding these appealing. The barrier for most older consumers is a lack of understanding. As previously discussed, brands need to clearly explain the benefits of sports nutrition, this is especially pertinent with older generations, as only around one in ten UK adults over-55 who exercise agree that the benefits of using sports nutrition products are usually clearly explained by brands.

Sports nutrition brands would also be well-advised to look to the other end of the age spectrum for growth opportunities. The youth sports nutrition market is significant, particularly in China, driven by government initiatives to promote physical activity among teenagers. Parents in China are becoming more interested in food and drink specifically designed for sports, so this area is an opportunity for innovation in the Asian market. Similarly in the US, parents are increasingly investing in their children’s sporting activities, creating opportunities for brands to provide sports nutrition products tailored to the needs of young athletes.

Clear Up the Confusion

There is a gap in consumer understanding of the benefits of sports nutrition products, and this can act as a barrier to usage, with almost half of UK consumers saying that knowing more about sports nutrition products would encourage them to use them more frequently. A lack of confidence in the category is discouraging many consumers from purchasing sports nutrition products, even amongst those who currently use sports nutrition products, almost three-quarters would like more assistance in choosing the right product for them.

It’s vital for sports nutrition brands to simplify their messaging in order to communicate the value of their products and gain an edge over the competition from functional food and drink categories. Better educating consumers on the benefits of sports nutrition will help brands justify their higher price points, helping to combat the category’s poor value image. Among those who think high-protein sports nutrition products are a poor value-for-money source of protein, 49% say that knowing more about sports nutrition would encourage them to use them/use them more.

Although packaging is an important source of information for consumers, brands can go further with educating consumers. In Germany, brands are using healthcare professionals on social media to educate consumers, and enhance credibility of their products. Brands should look to utilise online space to educate consumers. Many sports nutrition brands already do this in the UK, however only a small percentage of consumers have engaged with this content, suggesting that more should be done to direct customers towards it.

Looking further ahead, artificial intelligence holds potential for brands to support consumers in the sports nutrition category, with half of UK consumers saying they would trust an AI tool to advise them on which sports nutrition products to use.

Lack of Natural Sports Nutrition

Clean label is one of the main trending topics in sports nutrition. Consumers across the globe are prioritizing natural ingredients over processed ones. The clean label movement is having an impact on the sports nutrition industry, as consumers are increasingly favouring a simple ingredients list on the products they buy there is a strong consumer interest in natural sports nutrition products that align with a ‘clean label’ image. However, many existing products feature long ingredient lists with various additives and preservatives to enhance flavour, shelf life, and functionality. Reformulating products to align with clean label standards can be costly. Natural ingredients and clean processing methods may increase production costs, potentially leading to higher prices for consumers.

There are no quick fixes for the sports nutrition industry to improve its ‘clean label’ image. The ingredients list doesn’t lie.

Cutting back on additives and preservatives is a crucial step, Mintel’s GNPD data shows that only 15% of product launches made no additives, colouring, flavourings or preservatives claims in 2023. Brands that are able to embrace the clean label trend should focus on using recognisable and natural ingredients that will meet the expectations of health-conscious consumers. Furthermore, brands should clearly communicate the benefits of their clean label credentials on packaging and through marketing efforts. As a result, consumers may be more willing to pay a premium for what they perceive as a healthier product, considering that Mintel has previously found that over a third of Brazilian consumers would be willing to pay more for a product with a clean label.

The sports nutrition industry is at a crossroads, with opportunities for growth in new consumption occasions, natural product offerings, and better consumer guidance on product benefits. Brands are encouraged to differentiate themselves by clearly communicating the unique value of their products and exploring untapped markets such as seniors’ sports nutrition, youth sports, and clean energy.