Tuesday, April 21, 2026

These Foods May Lower Your Risk of 6 Cancers, New Study Suggests

 Key Points

 A new study links dairy to lower risks of heart disease, type 2 diabetes and certain cancers.

  • The study links both high-fat and low-fat dairy to better heart health.
  • Fermented dairy products, like yogurt and kefir, offered the most health benefits to those who ate them regularly.

    • Dairy is a key part of dietary guidelines in many countries, and for good reason! It’s packed with high-quality protein, essential minerals like calcium and magnesium, and vitamins such as B12 and A, making it a nutritional powerhouse.

    Most dietary guidelines recommend two to three servings of dairy daily to keep our bodies fueled and healthy.1 Yet, many of us, at least in the United States, don’t quite hit that target. Research shows that dairy can help lower the risk of certain chronic diseases, and certain options can support gut health too.

    A group of researchers aimed to explore the connections between dairy consumption and various health outcomes in adults by conducting a scoping review. This included looking at how dairy might affect heart health, different types of cancer, body composition, mortality, and other areas like type 2 diabetes, bone and joint health and brain function. While there are plenty of systematic reviews on dairy and health, this scoping review looked at all types of dairy and their effects across a wide range of health outcomes, and the results were published in the European Journal of Clinical Nutrition.

    How Was This Study Conducted?

    To explore how dairy consumption affects health, researchers conducted a detailed review of existing studies. An expert designed the search strategy, focusing on two main themes: dairy consumption and its impact on health. 

    The team used a pre-tested template to pull key information from the studies, such as the number of participants, study design, health outcomes and whether the results showed dairy consumption having a positive, negative or neutral effect. Researchers identified 29 health outcomes related to diet, which were grouped into five main categories:

    1. Heart and Blood Vessel Health: This includes conditions like heart disease, strokes (all types), high blood pressure and other cardiovascular issues.
    2. Cancer: Various types of cancer were linked to diet, such as breast, colorectal, lung, stomach and prostate cancer, among others.
    3. Body Weight and Composition: This covers issues like having overweight or obesity, and weight gain.
    4. Mortality: This includes overall death rates and deaths specifically related to heart and blood vessel diseases.
    5. Other Issues: These include type 2 diabetes, bone health, joint problems (like arthritis) and cognitive health (brain function).

    Some reports covered multiple health outcomes, so the total number of connections between diet and health is higher than the number of studies. Researchers then looked at how eating different types of dairy, like milk, cheese, yogurt and fermented dairy (e.g., yogurt, kefir), affects health. They analyzed 281 associations between dairy and health outcomes, such as heart health, cancer, body weight and diabetes.

    Ultimately, this scoping review carefully mapped out the existing evidence on dairy consumption and its effects on a wide range of health outcomes, highlighting areas where more research is needed.

    What Did the Study Find?

    The study found interesting associations between consuming certain types of dairy and certain outcomes. But when it came to eating dairy of any kind, most studies found that eating any dairy reduced the risk of health concerns like heart disease, certain cancers (e.g., bladder, breast, colorectal), type 2 diabetes and obesity. Five studies linked dairy to higher risks of cancers like liver, ovarian and prostate cancer.

    When the researchers drilled down to evaluate how specific types of dairy are linked to certain outcomes, they found the following associations.

    Milk 

    Fifty-one studies looked into milk specifically, and from those studies and others, the researchers noted 13 positive associations between milk consumption and a reduced risk of certain health issues, including lower chances of developing oral, bladder and colorectal cancers. However, the majority of studies found no significant effect of milk on health outcomes.

    Cheese

    Cheese consumption showed promising results in 20 studies, many of which found it reduced the risk of health concerns like heart disease and even some cancers, including breast and colorectal cancer. On the other hand, 25 studies reported no effect of cheese on health outcomes. Only two studies linked cheese to an increased risk, specifically the risk of prostate cancer.

    Yogurt

    Yogurt stood out as particularly beneficial, with 25 studies showing it reduced the risk of health issues such as heart disease, type 2 diabetes and cancers like bladder, breast and colorectal cancer. But it’s important to note that another 25 studies found no effect of yogurt on health outcomes. Importantly, none of the studies linked yogurt consumption to an increased risk of any health problems.

    Fermented Dairy

    Fermented dairy products showed the most consistent benefits, and 13 studies delved specifically into fermented dairy. Across all studies, researchers noted that 13 findings supported a relationship between fermented dairy and a reduced risk of negative health outcomes, including heart disease, stroke and cancers like bladder and breast cancer. Additionally, four studies reported no effect, while only one study linked fermented dairy to an increased risk.

    High-Fat vs. Low-Fat Dairy

    Most of the 27 studies that looked at high-fat versus low-fat dairy, and certain outcomes focused on dairy as a whole, rather than just milk, and primarily examined how it affects heart health. They also explored links between dairy fat content and other health outcomes, such as certain cancers (breast, colorectal, ovarian and prostate), body weight, diabetes and mortality. And most studies found no difference in health risks between high-fat and low-fat dairy consumption. In fact, both full-fat and reduced-fat dairy were often linked to better heart health. Only two studies found that full-fat milk was associated with a higher risk of heart problems. As for cancer, most studies found that full-fat dairy either had no effect or was linked to a lower risk of certain cancers.

    While this study provides valuable insights into the relationship between dairy consumption and health, it does have some limitations. First, it relies on existing studies, which means the quality and design of those studies can affect the findings. For example, some studies may not account for other factors like overall diet, lifestyle or genetics that could influence health outcomes. Additionally, the results are based on associations, not cause-and-effect relationships, so we can’t say for sure that dairy directly causes the observed benefits or risks.  

    How Does This Apply to Real Life?

    This research highlights that including dairy in your diet can be a smart choice for supporting overall health. For example, yogurt and fermented dairy products consistently show benefits for heart health, type 2 diabetes and even reducing the risk of certain cancers. 

    To include more dairy, try swapping your usual snack for a yogurt, adding milk to your morning coffee or cereal, or sprinkling some cheese on your salad or pasta. Even small changes like these can help you get closer to the recommended two or three servings of dairy a day. 

    That said, it’s important to remember that your overall diet matters too; what you eat with your dairy is an important detail to focus on. For example, a yogurt parfait with fresh berries and nuts makes for a balanced snack, and a veggie-packed omelet with a sprinkle of cheese can be a nutritious meal. On the flip side, pairing dairy with high-sugar or heavily processed foods might offset some of its health benefits. The key is to think of dairy as part of a bigger picture for a well-rounded, balanced diet that supports your health in the long run.

    Our Expert Take

    This scoping review published in the European Journal of Clinical Nutrition sheds light on the relationship between dairy consumption and health, offering a broad overview of how different types of dairy may impact various health outcomes. The study found that dairy, particularly yogurt and fermented products, is often associated with reduced risks of heart disease, type 2 diabetes and certain cancers. And the overall findings suggest that dairy can play a positive role in a balanced diet.

    For everyday life, this means that incorporating dairy into your diet can be a practical way to support your health, but it’s essential to do so thoughtfully. Focus on nutrient-rich options like yogurt, cheese and milk, and pair them with nutritious foods like fruits, vegetables and whole grains to support overall health.

     

     

    This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

     

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    posted by G S Iyer at 6:19 AM 0 comments

    Sunday, April 19, 2026

    Want to Lower Your Diabetes Risk? This Kind of Exercise Could Help, Recent Study Says

    Key Takeaways

    • A new study suggests high muscle strength may lower your risk of type 2 diabetes by 44%.
    • Type 2 diabetes affects nearly a tenth of people worldwide and is on the rise.
    • Engaging in strength training each week may help lower your risk.

    Type 2 diabetes, one of the most common metabolic disorders, affects approximately 589 million adults worldwide. Although the condition is preventable, experts predict that number will surpass 850 million by 2050.1

    Diabetes can be a gateway to other diseases, including heart disease, stroke, dementia, high blood pressure and atherosclerosis (narrowing of the blood vessels). It can also cause you to lose your sight, and as blood vessels narrow and circulation to extremities decreases, it can even result in amputation. 

    Type 2 diabetes (T2D) is an intersection of genetics and lifestyle behaviors. And while there’s not much we can do about our genes, there’s a lot we can do about our health habits. For example, exercise influences blood glucose (or sugar) levels, and blood glucose levels play a large role in T2D. While experts have long recommended cardio exercise as a smart choice to help prevent diabetes, it’s also possible that strength training could be beneficial as well.

    That’s what researchers in Hong Kong wanted to explore. They published their findings in February in BMC Medicine.2 Let’s break down what they discovered. 

    How Was This Study Conducted?

    This study used data from the UK Biobank, a long-term, ongoing medical study that includes over 500,000 U.K .adults. For this study, information was pulled on 141,848 white British adults with valid genetic data available. Participants had an average age of 57, and about 55% were female. 

    These participants had data on grip strength, a test often used in research because it’s simple and has been shown to correlate with upper-body strength. Using age and sex-specific cutoff points for relative grip strength, participants were categorized into one of three groups based on their grip strength results: high, medium or low.  

    In addition, body composition—the ratio of fat to lean tissue—was measured using bioelectrical impedance. Each participant’s genetic susceptibility to T2D was calculated using what’s known as a PRS value, which is estimated based on 138 known genetic variants for T2D. In other words, their genes were assessed for variations that have been shown to predispose people to T2D.

    Demographics that were also adjusted for during statistical analyses included sex, socioeconomic status, employment status, tobacco use, alcohol use, red meat intake, fish intake and physical activity. Participants were followed for more than seven years, during which time 4,743 new cases of T2D were identified. 

    What Did This Study Show?

    Several findings surfaced after statistical analyses were run. 

    • Compared with low muscle strength, high muscle strength was associated with a 44% lower relative risk of developing T2D, even after taking into account T2D genetic risk as well as other risk factors. 
    • Researchers also observed evidence of an interaction between muscle strength and genetic susceptibility to T2D. This suggests that muscle strength may play a role in modifying the impact of genetic risk on T2D onset.
    • Individuals with a high genetic risk for T2D who also had high muscle strength may have a lower absolute risk of T2D compared to those with low or medium genetic risk. 

    Overall, researchers concluded that, according to this study, higher muscle strength was associated with a lower relative risk of developing T2D, regardless of genetic risk. 

    There are a few limitations to this study. First, despite Black adults being at higher risk for T2D, this study used white adults from the U.K. As a result, it’s unknown if these results also apply to other populations in other areas of the world. Also, due to the observational nature of this study, it can only suggest that there is a relationship between factors, not that one causes the other. 

    How Does This Apply to Real Life?

    Researchers note that while they can’t fully explain why having more muscle is linked to a decrease in T2D, evidence indicates that a loss of muscle mass and muscle strength can potentially lead to a decreased surface area of glucose transport and the potential worsening of insulin resistance. 

    But why? The answer lies in the relationship between muscle, glucose and insulin.

    “Muscle is metabolically active and uses glucose, so more muscle means using more glucose from the blood,” explains a nutritionist. “There is some evidence to suggest that increased muscle strength increases insulin sensitivity, which helps lower the risk of high blood sugar, a marker of prediabetes and type 2 diabetes.3 This research confirms what many other studies have found—that increased muscle mass and strength reduce the risk of type 2 diabetes.”

    Having stronger muscles has other benefits, too, including having the strength to perform everyday activities with more ease and reducing the risk of falls and injuries. Healthy posture and strong muscles go hand in hand. Poor posture can affect many things, including back and neck pain, and may lead to poor digestion, depression and anxiety. Strengthening your muscles may even add years to your life. 

    Ready to get going? Here are a few tips to get you started on a journey toward healthy, strong muscles. 

    • Start where you’re at. Avoid comparing yourself to others or to your old self, if you were more fit in the past. Begin where you’re currently at and progressively increase intensity and duration over time. 
    • Individualize your approach. If you’re using weights—free weights or machines—start with an amount of weight that allows you to do up to 12 repetitions, with the last rep being difficult to do. Note that the amount of weight will vary for different body parts. These principles also apply to using resistance bands or similar modalities. 
    • You don’t have to join a gym (unless you want to). This is a myth many people fall for. There are so many options available to us nowadays that the gym just isn’t as necessary as it once was. Whether you look to apps or YouTube, you can easily find a routine to follow. And you don’t need to spend a ton on equipment. Your body is a gym unto itself. 
    • Mix it up. Your body has an amazing ability to adapt. This means that doing the same routine for months will stall your progress. Switch your exercises up either workout-to-workout or every few weeks. This can also be accomplished by progressively increasing the weight or resistance and doing more than one set of each exercise.
    • Include all muscle groups. People tend to be more concerned about the muscles they can see in the mirror. But this leaves over half of your body out. The back of your body matters just as much as the front, as do the deeper, more internal muscles, many of which help stabilize your spine. 

    It’s also good to remember that rest is as important as your workouts. If you’re working your muscles beyond what they’re typically used to, you’re actually breaking down muscle tissue—that’s why you may feel sore for the next couple of days. After being torn down, your muscles rebuild and add a little extra. This is how they grow and get stronger. But to do so, they need recovery and rest. This doesn’t mean you have to avoid physical activity, but keep it light on your off days.

    The Bottom Line

    This study suggests that, compared with low muscle strength, having higher muscle strength may reduce the risk of type 2 diabetes by 44%, including for those with a high genetic susceptibility for the condition. If you don’t currently engage in weekly strength training, consider adding it to your routine and getting help with it if needed—and remember to check in with your health care practitioner to be sure it’s OK for you. 

    In addition to strength training, include cardio exercise and stretching several times a week. A healthy, balanced eating pattern,like the Mediterranean diet, has been linked with a lower risk of type 2 diabetes, as well. And be sure to get plenty of quality sleep, manage your stressors and spend time with loved ones to ensure a well-rounded, whole-health approach to diabetes prevention.


    This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   


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    posted by G S Iyer at 2:39 AM 0 comments