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Category: Health

  • Structured Exercise Cuts Colon Cancer Recurrence and Death Risk, Study Finds

    Structured Exercise Cuts Colon Cancer Recurrence and Death Risk, Study Finds


    Colon cancer is the third most commonly diagnosed cancer worldwide and the second leading cause of cancer-related death.1 In the United States, it is increasingly affecting adults under 50. Each year, more than 150,000 people are diagnosed, and over 50,000 lose their lives to the disease.2

    Although improvements in screening and treatment have helped detect cancer earlier and extend survival, the risk of recurrence remains a serious concern, even after surgery and chemotherapy. In response, researchers have turned their attention to supportive care strategies that promote long-term health and reduce the chance of relapse.

    Among these, physical activity has consistently drawn interest for its protective benefits. A new study published in the New England Journal of Medicine adds to this growing body of evidence, suggesting that structured exercise offers therapeutic value when integrated into cancer care.3

    Structured Exercise Improves Survival After Colon Cancer Treatment

    The featured study, called the CHALLENGE trial, is a major international study that aims to determine whether structured exercise could help people who had been treated for stage 2 or 3 colon cancer stay cancer-free longer and live longer overall. Nearly 900 participants took part, all of whom had completed surgery and chemotherapy.4

    • Participants were randomized into two groups — One group received general health education materials encouraging physical activity. The other group received those same materials along with a personalized, three-year exercise program. This program included regular coaching sessions that helped participants gradually increase their activity, focusing on moderate, consistent movement like brisk walking or light jogging.

    • The exercise targets were designed to be achievable — The weekly goal was 20 metabolic equivalent tasks (MET)-hours per week, a standard measure of energy expenditure. This is equivalent to five one-hour brisk walks or about two hours of jogging. The program emphasized gradual increases, long-term adherence, and a sustainable, individualized approach rather than intensity or uniform prescriptions.

    • Activity levels rose significantly in the exercise group — At baseline, both groups averaged around 10 MET-hours per week. Over time, the exercise group averaged 20 MET-hours, while the education group increased only slightly to about 15.

    The exercise group also showed improvements in cardiorespiratory fitness and physical function. Musculoskeletal complaints, such as soreness or mild strains, were reported in 18.5% of the exercise group, compared to 11.5% in the education group, and were generally manageable.

    • Exercise improved disease-free survival — After nearly eight years of follow-up, those in the exercise group had a significantly better chance of staying cancer-free. After a follow-up of 7.9 years, five-year disease-free survival was 80.3% in the exercise group compared to 73.9% in the education group. This equates to a 28% relative reduction in risk.

    • Overall survival also improved significantly — At eight years, overall survival reached 90.3% in the exercise group and 83.2% in the education group. This represents a 37% relative reduction in the risk of death. The magnitude of this effect is comparable to some conventional cancer therapies, highlighting the clinical value of structured physical activity in recovery.

    • Exercise is a beneficial part of standard post-treatment cancer care — According to the study co-chair, Janette Vardy, a Professor at the Faculty of Medicine in Health at the University of Sydney:

    “Based on our results, what we should definitely see is that a structured exercise program should be being offered to people at the latest for when they finish their chemotherapy. This shows that exercise isn’t just beneficial, it can be lifesaving.

    Something as simple as physical activity can significantly improve life expectancy and long-term outcomes for people with colon cancer. Our findings will change the way we treat colon cancer.”5

    Earlier Research Provides More Insight Into the Mechanisms of Exercise

    The New England Journal of Medicine study is not the first to link physical activity with better colon cancer outcomes. A separate review, published in Critical Reviews in Oncology/Hematology, also found that consistent physical activity is associated with improved survival and lower recurrence in people diagnosed with colon cancer. The review outlined several biological mechanisms that may explain how exercise affects tumor progression and patient outcomes:6

    • Shear pressure from increased blood flow may disrupt tumor processes — Exercise increases cardiac output and blood velocity, creating mechanical forces (shear pressure) along the vascular walls. These forces influence how cancer cells interact with blood vessels and impact the progression or spread of colon cancer.

    • Exercise modifies the systemic milieu — Regular physical activity alters the body’s internal hormonal and metabolic environment. These changes, referred to as shifts in the systemic milieu, help reduce factors that support tumor growth and progression.

    • Immune function is enhanced by physical activity — The review identified immune activation as a possible mechanism. Exercise improves immune surveillance and supports the body’s ability to detect and respond to cancer cells.

    • Extracellular vesicles may mediate signaling effects — Physical activity prompts the release of extracellular vesicles from skeletal muscles. These vesicles contain proteins, microRNAs, and other molecules that influence tumor biology, including inflammation, angiogenesis, and cell signaling.

    The cumulative epidemiological and mechanistic evidence strongly supports the integration of structured movement into post-treatment care for colon cancer. For a deeper look at another factor influencing colon cancer development and progression, read “Gut Bacteria’s Hidden Role in Colon Cancer Risk.”

    Strength Training Also Helps Reduce Cancer Risk

    Another study adds further weight to the case for exercise as a tool in cancer prevention and long-term health, this time with a focus on muscle-strengthening activities. Published in the British Journal of Sports Medicine,7 this large systematic review and meta-analysis examined 16 prospective cohort studies involving more than half a million participants, most of whom were tracked for 10 to 25 years.

    • Strength training lowered the risk of several major diseases — Resistance-based activities were associated with a 10% to 17% lower risk of death from any cause, along with significantly lower incidence of cardiovascular disease, diabetes, lung cancer, and all cancers combined. These effects were independent of whether the person also did aerobic exercise, highlighting a distinct physiological role for strength work in chronic disease prevention.

    • Optimal benefit was seen at moderate weekly doses — The analysis showed the most benefit from 30 to 60 minutes per week of strength training. Relative risk for all-cause mortality reached its lowest point around 40 minutes weekly, while cardiovascular disease saw the steepest drop near 60 minutes.

    Beyond those ranges, the protective effect flattened or reversed slightly, which the authors interpret as a possible stress threshold or overuse effect in some populations. For most adults, this translates to two 20- to 30-minute sessions per week.

    • Combining strength and cardio amplified results — Participants who did both muscle-strengthening and aerobic activities experienced even greater benefits. The combination was linked to a 40% lower risk of all-cause mortality, a 46% lower risk of cardiovascular death, and a 28% lower risk of dying from cancer.

    • Underlying mechanisms likely involve muscle-driven metabolic regulation — Strength training increases or maintains lean muscle mass, which in turn improves insulin sensitivity, glucose metabolism, and systemic inflammation — factors linked to cancer and metabolic disease risk. The review highlights that skeletal muscle plays a direct role in metabolic control, making it a relevant tissue in cancer biology and immune function.

    This study provides strong evidence that strength training isn’t just about musculoskeletal benefits. It plays a broader role in metabolic and cardiovascular health, and offers protective effects against cancer when practiced in moderation.

    What’s the Sweet Spot for Exercise Volume?

    A comprehensive meta-analysis published in Missouri Medicine explored how different types and volumes of physical activity influence overall health and life expectancy to better understand which patterns of movement offer the greatest protection.8

    • Moderate activity was consistently beneficial with no upper limit — Moderate physical activity, such as walking, gardening, housework, or recreational cycling, was associated with steady, continuous reductions in cardiovascular and all-cause mortality. In other words, the more people engaged in these moderate forms of movement, the greater the benefit, with no sign of harm even at high volumes.

    In addition, activities done for fun, like team sports, racquet games, or active play, had surprisingly strong links to long-term health. These forms of movement tend to be social, enjoyable, and easier to sustain. They may not always feel like workouts, but they still offer protective effects for the heart and brain.

    • Vigorous exercises delivered benefits up to a point — The benefits of vigorous activities like running or high-intensity interval training began to level off around 75 minutes per week.

    Pushing beyond that threshold didn’t offer more protection, and for some people, especially those in midlife, it slightly increased cardiovascular risks like atrial fibrillation. The takeaway is not to avoid vigorous activity, but to recognize that moderation matters, even when you’re training hard.

    • Strength training followed a different pattern entirely — When practiced in balanced doses, strength training supports muscle mass, bone density, metabolism, insulin sensitivity, and even mood and cognitive function. But when overdone, it can backfire.

    The graph below from the meta-analysis shows the J-shaped dose-response for strength training activities and all-cause mortality. As you can see, the benefit maxes out right around 40 to 60 minutes a week. Beyond that, you’re losing benefit:

    all cause mortality

    Once you get 130 to 140 minutes of strength training per week, your longevity benefit becomes the same as if you weren’t doing anything. Moreover, if you train for three to four hours a week, you actually end up with worse long-term survival than people who don’t strength train.

    Ultimately, the Missouri study confirms that more is not always better. For a closer look at how to get that balance right, read “Nailing the Sweet Spots for Exercise Volume.”

    Frequently Asked Questions (FAQs) About Exercise and Colon Cancer

    Q: How common is colon cancer?

    A: Colon cancer is the third most commonly diagnosed cancer worldwide and the second leading cause of cancer-related death. In the United States alone, more than 150,000 people are diagnosed each year, and over 50,000 die from the disease. Cases are also rising in adults under 50.

    Q: Can exercise lower the risk of colon cancer coming back after treatment?

    A: Yes, emerging research strongly supports this idea. The CHALLENGE trial, a large international study published in the New England Journal of Medicine, found that colon cancer survivors who followed a structured three-year exercise program had significantly lower recurrence rates and higher overall survival compared to those who received standard health education.

    Q: What kind of exercise is best for colon cancer recovery?

    A: Moderate-intensity aerobic activity, such as brisk walking or light jogging, was the focus of the CHALLENGE trial. Participants who consistently met the weekly goal of 20 MET-hours (roughly five one-hour brisk walks) experienced the greatest benefit. The program emphasized consistency, gradual progression, and long-term adherence rather than intensity.

    Q: Is combining cardio and strength training better than doing one type of exercise?

    A: Yes. Research shows that combining aerobic and strength training results in greater reductions in mortality than doing either alone. People who regularly did both types of activity had a 28% lower risk of cancer-related death, a 46% lower risk of cardiovascular death, and a 40% lower risk of death from any cause.

    Q: What are the biological reasons exercise helps fight colon cancer?

    A: Exercise affects cancer biology in several ways. It improves insulin sensitivity and lowers inflammation, both of which are associated with reduced tumor growth. It increases blood flow and vascular shear stress, which may disrupt cancer cell circulation. Physical activity also boosts immune system function and prompts the release of extracellular vesicles that influence tumor signaling.

  • Safeguard Against Data Breaches in Our Next Cisco U. Capture the Flag Challenge

    Safeguard Against Data Breaches in Our Next Cisco U. Capture the Flag Challenge


    In the alphabet soup of acronyms related to cyberattacks, SQLi is one to remember. An SQLi, or SQL Injection, is a carefully crafted attack that can trick a database into revealing its sensitive information. With our growing reliance on digital information, the effects of a successful SQLi attack can be devastating. 

    How do SQL Injections work?

    SQL injection attacks alter SQL queries to inject malicious code by exploiting application vulnerabilities. 

    Successful SQLi attacks modify database information, access sensitive data, execute admin tasks on the database, and extract files from the system. Consequences of these attacks include: 

    • Stealing credentials to impersonate users and use their privileges. 
    • Gaining unauthorized access to sensitive data on database servers. 
    • Altering or adding new data to the accessed database.  
    • Deleting database records.  
    • Accessing database servers with operating system privileges and using these permissions to access other sensitive systems. 

    SQLi examples that make it real 

    And unfortunately, these injections aren’t just theoretical. Over the past 20 years, many SQL injection attacks have targeted large websites as well as business and social media platforms. The list of breaches continues to grow.

    Here are just a few:

    • GhostShell attack—hackers from the APT group Team GhostShell targeted 53 universities using SQL injection, stole and published 36,000 personal records belonging to students, faculty, and staff.* 
    • Turkish government—another APT group, RedHack collective, used SQL injection to breach the Turkish government website and erase data from government agencies.* 
    • 7-Eleven breach—a team of attackers used SQL injection to penetrate corporate systems at several companies, primarily the 7-Eleven retail chain, stealing 130 million credit card numbers.* 

    Ethical hacking needs you  

    The severe impact of these attacks highlights the critical need for ethical hacking expertise. Cybercriminals continue to try to outdo each other. Some cyberattacks, such as SQLi, have been around for a long time. Others continue to evolve. And ethical hackers must keep pace with them all.  

    Power up your ethical hacking journey with like-minded peers and experts.

    Join the Cisco Certificate in Ethical Hacking Community on the Cisco Learning Network.

     If you’re reading this blog, chances are you’re the perfect candidate to help prevent the next SQLi from happening. And we have a way for you to take the next step.  

    Staying ahead of cybercriminals  

    In case you haven’t heard, every 90 days Cisco U. offers a Capture the Flag challenge to help you practice and prove your ethical hacking skill set. With each challenge, you’ll gain a skill set that’s in demand in a growing field, get hands-on practice with real-world security challenges, keep your skills sharp, and prove you have the skills to succeed from day one on any cybersecurity team. If it’s your first challenge, you’ll also add an official offensive security certificate to your resume. To learn more, head over to Cisco Certificate in Ethical Hacking.  

    It’s your turn: Decode the Server Heist Challenge

    In our latest Capture the Flag: Decoding the Server Heist challenge, you’ll detect brute-force attacks, credential misuse, and SQL injection. This challenge begins with a server hosting a mission-critical web application that triggered a suspicious alert. As with any ethical hacking methodology, this challenge highlights the importance of a detailed and methodical approach to cybersecurity analysis, emphasizing the need for precision, comprehensive understanding, and proactive defense planning.    

    Your task is to review the security telemetry to determine what happened, identify the responsible party, and understand how the breach occurred. Your battleground is the Wazuh security information and event management (SIEM) solution—a digital command center rich with telemetry data. Your arsenal includes threat alerts, forensic logs, and keen analytical instincts.  

    You will also apply MITRE Adversarial Tactics, Techniques, and Common Knowledge (ATT&CK) techniques throughout the attack lifecycle, including detection, exploitation, post-exploitation, persistence, and mitigation, and map tactics to the MITRE ATT&CK framework. Adopt the mindset of an adversary to not only uncover how the attacker gained access, but also to trace their actions, assess the extent of the damage, and recommend strategies to prevent future attacks.  

    No two cybercrimes are exactly the same. But you can build the foundation to more easily trace the evidence left behind and help protect the data our digital age relies on. Become your team’s next superhero in the fight against the server heists of cybercrime. 

    Sign up for Cisco U. | Join the  Cisco Learning Network today for free.

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    Use  #CiscoU and #CiscoCert to join the conversation.

    Read next:

    Everything You Want to Know About Cisco U. Capture the Flag Challenges

    Secure Organizations by Thinking Like a Hacker

    *SQL Injection Attack: How It Works, Examples, and Prevention

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  • Former CDC director weighs in on leadership shakeup : NPR

    Former CDC director weighs in on leadership shakeup : NPR


    The White House says CDC Director Susan Monarez was fired because she was not aligned with President Trump’s mission to make America healthy again. What does the exodus mean for the agency?



    MARY LOUISE KELLY, HOST:

    And now to a portrait of an agency in apparent freefall. I would tell you who’s in charge today at the Centers for Disease Control in Atlanta if we knew. To recap, Susan Monarez had just been confirmed as director at the end of July. Yesterday on X, the Department of Health and Human Services posted that she is no longer in charge. Monarez said, not so fast, that she would not resign, that only the president has the power to fire her, which White House press secretary Karoline Leavitt says he has done. And then late this afternoon, we learned that Health and Human Services Deputy Secretary Jim O’Neill will be named interim director of the CDC. That’s according to an administration official not authorized to discuss the decision.

    Well earlier today, I spoke with someone who knows well the challenges of running the CDC – Dr. Tom Frieden. He was director there during the Obama administration. And I asked him is it clear to him who’s in charge?

    TOM FRIEDEN: No, it is not. This is unprecedented. There has, in the 80-year history of the CDC, never been a director fired and never had a situation like this where you have essentially a purge, where much of the top leadership leaves from one day to the next. The CDC works 24/7 to protect Americans from threats. And when the top leaders who have been there through Democratic and Republican administrations for decades, leave, we are all less safe.

    KELLY: You’ve just pointed out that it is not just Susan Monarez as director who appears to have exited the CDC in the last 24 hours. We know of four other senior leaders who have left, including the CDC’s chief medical officer, including the director of the Center on Immunization and Respiratory Diseases. What are you hearing from Atlanta headquarters today?

    FRIEDEN: I’m not in touch with folks at CDC. I can only imagine what’s happening there, but it’s a really sad day. The CDC has scientists and doctors and specialists who dedicate their careers to protecting Americans from threats. And what we’ve seen over the past six to eight months is half of all of the CDC centers eliminated, including the centers that deal with cancer, chronic disease, much of the center that deals with injury, like traumatic brain injuries, the center that deals with programs that deal with environmental health. These are real threats that Americans face and to which we are now much more vulnerable. And perhaps the biggest threat is the lack of good information. I never thought I would see the day when I couldn’t rely on the CDC website for fact-based information with transparency about how it got there, what it’s recommending and why.

    KELLY: So to those – and I will put myself in this camp – trying to figure out what exactly is happening – I will note reporting from my colleague, Selena Simmons-Duffin, she has reporting that HHS Secretary Robert F. Kennedy Jr. had clashed with Susan Monarez over his vaccine policies. Her lawyers have put out a statement saying she was targeted for refusing to – and I’m quoting – refusing to “rubber-stamp unscientific, reckless directives.” Do you have any insight into what may be playing out behind the scenes here?

    FRIEDEN: What I can take is what Secretary Kennedy has said about a group called the Advisory Committee on Immunization Practices, about a group called Gavi, the Vaccine Alliance. And to be blunt, he has repeatedly stated things that are false, that are untrue, that are based on really unscientific beliefs and the lack of knowledge. I had to spend a couple of days tracking down one of them. It was a reference to an obscure study that has since been debunked.

    So what we’re seeing is really an unraveling of the health protections, particularly on vaccinations – the firing, as Secretary Kennedy did, of all members of the ACIP, the installing of people who don’t have a vaccine fact history, the installing of people who have very strange beliefs on vaccines that don’t have a scientific basis. And this isn’t just about some committee here or there. This committee determines whether half of the children in America have access to life-saving childhood vaccines.

    KELLY: I will note that at the White House today, press secretary Karoline Leavitt said the president has the authority to fire those who are not aligned with his mission. That is accurate. I will also note that I called this a leadership void at the top of the CDC. The U.S. still does not have a confirmed surgeon general in that post. You know, as you know well, public trust in our public health institutions was already greatly damaged after the COVID pandemic. What kind of impact might a void at the top of CDC have?

    FRIEDEN: For 80 years, CDC has been a beacon of health protection for the United States and the world, and that beacon is now in grave danger of being extinguished, and all of us would be less safe as a result. To regain trust means being transparent about what decisions are being made, how, on what basis. That actually is how the Advisory Committee on Immunization Practices has worked for 60 years. That is not how decisions on what vaccines to recommend have been made in the past six months.

    KELLY: That’s Dr. Tom Frieden, former director of the CDC. His new book, “The Formula For Better Health,” is out next month. Dr. Frieden, thank you for your time.

    FRIEDEN: Thank you.

    Copyright © 2025 NPR. All rights reserved. Visit our website terms of use and permissions pages at www.npr.org for further information.

    Accuracy and availability of NPR transcripts may vary. Transcript text may be revised to correct errors or match updates to audio. Audio on npr.org may be edited after its original broadcast or publication. The authoritative record of NPR’s programming is the audio record.

  • Homemade Pumpkin Pie Spice Blend (+ Recipes)

    Homemade Pumpkin Pie Spice Blend (+ Recipes)


    I’ve shared my recipes for homemade herb and spice blends before, and one of my favorites is homemade pumpkin pie spice. It’s simple to make and an easy way to make sure there are fresh spices (and only that) in your blend. You can also adjust the recipe based on your family’s tastes and the way you like to use it.

    Pumpkin pie spice is a delicious blend of warming spices that reminds me of the autumn season. Think curled up in the living room with a soft lamp, a good book, and a pumpkin spice latte. Even if PSL isn’t your thing, there are plenty of other delicious ways to use this pumpkin spice.

    Origin of an Obsession

    Pumpkin pie spice likely originated in Northern America as a variation of the British “mixed spice.” This blend of cinnamon, allspice, and nutmeg was introduced after the European settlers arrival.

    By the mid-20th century, spice companies began premixing pumpkin pie spice. This convenient spice blend led to pumpkin pie spice being used in recipes other than just pie.

    How to Make Pumpkin Pie Spice + Recipes

    I usually make a double or triple batch of this at the beginning of fall. It stores perfectly in a small mason jar in my cabinet for easy use. Not only does mixing it myself save money, but it lasts a long time. Plus, it tastes a lot fresher than spices that have been sitting on the grocery store shelf for who knows how long. Be sure you’re using quality spices when you mix up a batch and that they still have a strong, fragrant smell.

    Pumpkin_Pie_Spice

    Pumpkin Pie Spice Recipe

    Homemade pumpkin pie spice is a delicious addition to sweet and savory recipes. Save money and get more flavor with freshly mixed spices.

    Nutrition Facts

    Pumpkin Pie Spice Recipe

    Amount Per Serving (0.5 tsp)

    Calories 3
    Calories from Fat 1

    % Daily Value*

    Fat 0.1g0%

    Carbohydrates 0.8g0%

    Fiber 0.5g2%

    Sugar 0.1g0%

    Protein 0.1g0%

    * Percent Daily Values are based on a 2000 calorie diet.

    This recipe makes ¼ cup + 2 tablespoons. Feel free to double or triple it!

    Pumpkin spice blend is an obvious staple for our homemade pumpkin pie. It’s also great in some unusual recipes such as:

    Looking for More? Check Out These “Spicy” Fall Recipes!

    If you’re looking for fall-inspired recipes but are done with pumpkin, these recipes are perfect!

    • Spiced-Up Turmeric Latte with Cinnamon and Chicory – If you’re looking for a soothing coffee drink that doesn’t contain coffee, this is it! I love drinking this latte in the morning and at night since there’s no caffeine to mess with sleep.
    • Fresh Spiced Apple Cider Recipe – I love cooking this recipe in the fall when we have an abundance of fresh apples. The smell is so delicious and permeates the house!
    • Spice Cake – Fall is a perfect time for spice cake. Try a teaspoon of pumpkin pie spice mixed into the topping of these fruit and nut spice bars.
    • Applesauce Recipe – A simple recipe consisting of just organic apples and cinnamon. This is a perfect fall treat and can be canned for later use.

    How do you use pumpkin pie spice? Do you make your own?

  • Massaging Yourself Helps Boost Lymphatic Function

    Massaging Yourself Helps Boost Lymphatic Function


    Your immune system has many methods of keeping your body safe. One prominent part of it is the lymphatic system, which contains specialized tissues called lymph nodes positioned throughout your body. Lymphatic fluid passes through these nodes, filtering out foreign invaders such as viruses and bacteria.1

    What’s interesting about the lymphatic system is that it has a subnetwork — the glymphatic system — to keep the brain healthy. Cerebrospinal fluid (CSF) travels throughout this system, flushing out waste products produced by your brain, such as proteins linked to Alzheimer’s disease and Parkinson’s disease. Now, research shows that you can optimize this function further by massaging your lymph nodes.2

    Gentle Neck Pulses Dramatically Boost Brain Drainage

    Research published in Nature investigated whether gentle, rhythmic pulses applied to the skin of the neck could increase the drainage of CSF. The study was conducted by a team from Yale University, which used animal models.3

    Healthy samples were chosen specifically because their lymphatic drainage systems closely mimic human anatomy. Using advanced imaging techniques, researchers were able to precisely measure the rate at which a fluorescent tracer dye, infused directly into CSF, exited the brain and entered cervical lymph nodes.

    • The benefits were immediate — Within just one hour of gentle neck stimulation, the rate of fluid drainage doubled compared to control groups. While fluid drainage continued to remain elevated after this period, the greatest improvements in lowering pressure and enhancing clearance of harmful substances happened rapidly after stimulation began.

    This substantial improvement in drainage speed translated directly into decreased intracranial pressure, which is the pressure inside your skull. When intracranial pressure is too high, it can result in headaches, dizziness, confusion, or more serious neurological issues.

    • The improvement was most pronounced in lymphatic drainage efficiency — Before the treatment, the clearance rate of CSF was relatively slow, allowing harmful substances to accumulate. After neck pulses, researchers reported fluid clearance rates increased by more than 100%, effectively doubling the brain’s waste-removal capabilities.

    In essence, gentle pulses on the neck enhanced the frequency and strength of these contractions, creating a more efficient “pump” action. This powerful yet gentle motion quickly cleared excess fluid, reduced pressure buildup, and removed harmful waste proteins from brain tissues.

    • The biological mechanisms explained — Tests show that the benefits primarily lie in the structure and responsiveness of lymphatic vessels in the neck. According to the researchers, gently pulling and stretching the skin activated specific lymph channels, essentially widening them.

    At a microscopic level, mechanical stretching caused endothelial cells — the thin lining inside lymph vessels — to realign and expand, directly increasing the diameter of these vessels. A wider channel means CSF flows more easily and rapidly, significantly speeding up drainage from the brain.

    Sleep Is a Powerful Adjunct for Optimal Glymphatic Function

    In a study published in Biomedicines, researchers examined the relationship between sleep quality, aging, memory function, and the efficiency of your glymphatic system. The researchers selected adults across various age groups, examining healthy older adults, adults experiencing cognitive decline, and those diagnosed with Alzheimer’s disease.4

    The team found a link between the quality and depth of sleep and the brain’s ability to efficiently clear away toxic proteins, specifically beta-amyloid and tau proteins, which are associated with memory loss and Alzheimer’s. Adults with impaired sleep or fragmented rest had significantly reduced glymphatic activity, which directly correlated with declining memory and cognitive function.

    • Deep sleep boosted the clearance of harmful brain proteins — During deep sleep, which is characterized by slow, rhythmic brain waves, the glymphatic system shifted into high gear, actively flushing beta-amyloid and tau proteins out of brain tissues. According to the researchers, just one hour of deep sleep markedly increased glymphatic clearance, making sleep quality one of the most important factors in maintaining a healthy, resilient brain as you age.

    • Memory and cognitive sharpness improved — The research showed that participants who regularly experienced uninterrupted deep sleep had significantly lower levels of harmful proteins building up in their brains. As a result, these individuals showed less age-related memory loss and stronger cognitive performance compared to those who suffered from poor sleep. Simply put, good sleep protects your memory by literally washing your brain clean of toxic waste.

    • Nighttime sleep provided the most robust improvements in glymphatic activity — Tests showed that irregular sleep schedules or staying awake late into the night could severely limit the effectiveness of the glymphatic system’s cleansing process. In contrast, establishing consistent sleep patterns was strongly linked to improved cognitive health and memory preservation.

    Interestingly, the greatest benefits appeared among adults who already had noticeable symptoms of mild cognitive impairment. For this group, enhancing sleep quality significantly slowed cognitive decline and even reversed some early memory problems.

    • Quality sleep is the most important factor — The researchers carefully compared different variables influencing glymphatic function, including aging, sleep disruption, and levels of toxic proteins in the brain.

    They found that disrupted sleep had a more immediate and severe negative impact on glymphatic function compared to aging alone. While aging gradually slowed this waste-clearing system, poor sleep rapidly accelerated its decline, underscoring how important good sleep habits are for protecting your brain against memory loss and cognitive impairment.

    • A closer look at the glymphatic system — The researchers identified astrocytes — star-shaped brain cells — as critical players in glymphatic function. Astrocytes surround blood vessels in your brain and have special channels known as aquaporin-4, acting as tiny gates that regulate fluid flow.

    During deep sleep, these channels become aligned, dramatically increasing fluid movement through brain tissue and efficiently clearing harmful proteins. When sleep is disrupted, these channels lose alignment, drastically slowing fluid clearance and allowing waste products to accumulate.

    • How aging disrupts these astrocyte channels — Older brains typically have less organized aquaporin-4 channels, making fluid clearance less efficient. However, regular deep sleep strongly counteracts these age-related changes, helping realign aquaporin-4 channels and boosting glymphatic flow. Essentially, quality sleep is a powerful way to keep your brain young by maintaining these critical fluid pathways and protecting your memory as you age.

    • Disrupted circadian rhythms severely compromised glymphatic function — Restoring a natural circadian pattern, through regular sleep routines and exposure to morning sunlight, dramatically improved the brain’s ability to cleanse itself.

    Based on the research, it’s clear that optimizing your sleep quality will have a protective effect on brain function. That said, I believe that getting restful sleep is a cornerstone of optimal health.

    If you’re having trouble falling asleep faster or staying asleep longer, there are many ways to address them. For in-depth recommendations, read “Sleepmaxxing — Will This Viral TikTok Trend Help or Hinder Your Sleep?” There, I provide several strategies that can help you boost your sleep quality.

    Your Body Has 6 Lymphatic Points

    lymphatic drainage program

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    The lymph nodes are found in strategic locations around your body’s primary joints, which are meant to move frequently. They’re found at the shoulder joints, hip joints, knee joints, the center of your torso. The last nodes are found at the top of your neck, specifically the first three vertebrae and behind your jaw’s angle.

    • Lymph nodes require movement — The reason behind this is to facilitate optimal lymph flow. According to my interview with chiropractor and lymphatic expert Dr. Perry Nickelston, lack of movement in these areas, alongside poor diaphragmatic breathing, will stagnate your lymphatic system. That’s why he recommends massaging these six lymphatic points before moving your body.

    • You’re effectively “priming” your lymphatic system for better fluid flow — While Nickelston suggests that order is important, my review suggests that this isn’t the case — what’s important is to move lymph fluid from areas of high pressure to low pressure, which is toward your collarbone. This is the ultimate destination for lymph drainage:

    1. Collarbone area (both sides)

    2. Behind the angle of your jaw

    3. Shoulder joint/armpit region

    4. Abdomen (from sternum to navel)

    5. Inguinal lymph nodes (groin area)

    6. Behind your knee

    How to Prime Your Lymph Nodes

    Now that you know where your lymph nodes are located, how do you go about stimulating them? To begin your own manual lymphatic drainage (MLD) routine, start by making sure you’re hydrated. That’s because the increase in water will help keep your lymphatic fluid moving better throughout your body. Once you’ve drank water, you’ll need to relax yourself.

    MLD is done on the lymph nodes, as these serve as filtering points for lymphatic fluid. To get them working to their fullest, they need to be “primed” through simple massages. This ensures that your lymph nodes are ready to receive fluid from the rest of the body. Start with these first:

    • Neck (cervical) lymph nodes

    ◦Location — Both sides of your neck, under your jawline.

    ◦How to stimulate:

    1. Place your fingers on either side of your neck, just below your ears.
    2. Using light pressure, gently stroke downward toward your collarbones.
    3. Perform five to 10 strokes on each side.

    • Armpits (axillary) lymph nodes

    ◦Location — In the armpit region.

    ◦How to stimulate:

    1. Place your hand flat under your armpit.
    2. Gently press upward toward your shoulder with light circular motions.
    3. Perform five to 10 circles in each armpit.

    • Groin (inguinal) lymph nodes

    ◦Location — In the crease where your thighs meet your lower abdomen.

    ◦How to stimulate:

    1. Place your fingers on either side of your groin area.
    2. Gently press inward and upward with circular or sweeping motions.
    3. Perform five to 10 circles on each side.

    Once you’ve finished these areas, you can now move on to doing MLD. Performing the following MLD techniques will optimize your lymphatic system.

    • Target your face and neck — Start by placing your fingers in the center of your forehead, then gently sweep outward toward your temples. Continue moving downward, sweeping along the sides of your face and jawline, guiding the fluid toward your neck. Perform five to 10 strokes on each section of your face.

    Then, place your hands flat on either side of your neck. Gently stroke downward from your jawline to your collarbones. Perform 10 to 15 strokes.

    • Arms — Begin at your upper arm, near your shoulder. Use your hand to gently stroke down toward the armpit, where the axillary lymph nodes are located. Repeat these steps 10 to 15 times on each arm. Then, move to your lower arm, starting at your wrist and stroking upward toward your elbow. This process encourages fluid to drain from your arms toward the axillary lymph nodes.

    • Legs — Start at the upper thighs, just below your hip, and gently stroke upward toward your groin, where the inguinal lymph nodes are located. Repeat 10 to 15 times on each leg.

    Move down to your lower legs and repeat the same process, starting at your ankles and stroking upward toward your knees. This will help reduce any swelling in your legs and promote the movement of lymph fluid back toward your heart.

    Additional Tips to Maximize Manual Lymphatic Drainage

    To ensure that you’re getting the most out of your MLD sessions, remember these tips:

    1. Frequency — For best results, perform MLD two to three times per week or as recommended by a health care professional.

    2. Duration — Ideally, each session takes anywhere between 10 and 30 minutes depending on the areas treated.

    3. Stay hydrated — Drinking water before and after MLD flushes toxins and waste products from the lymphatic system.

    4. Consistency — Regular practice of MLD helps maintain healthy lymphatic function.

    While MLD has its therapeutic benefits, there are contraindications for it. If you have any of the following conditions, do not perform MLD:

    • Infections, such as cellulitis
    • Congestive heart failure or other heart-related problems
    • Deep vein thrombosis or a history of blood clots

    In addition to what’s mentioned above, I recommend you incorporate exercise into your routine, particularly walking. Your body thrives on movement, and doing it regularly stimulates the flow of your lymphatic system better. As noted by Nickelston:

    “You should be walking, hopefully brisk enough and without a phone in your hand, so you get some twisting and rotation and torsion in the center of the abdomen, and that moves fluids too. I always tell people envision wringing out a towel; twisting gets fluids to move.”

    Frequently Asked Questions (FAQs) About Your Glymphatic System

    Q: What is the glymphatic system and why is it important?

    A: The glymphatic system is a specialized part of the lymphatic system responsible for clearing waste products like beta-amyloid and tau proteins from the brain. Efficient glymphatic drainage helps prevent neurological diseases, such as Alzheimer’s and Parkinson’s, and reduces intracranial pressure, improving cognitive health.

    Q: How can gentle neck massage improve brain health?

    A: Gentle, rhythmic pulses applied to lymph nodes in the neck have been shown to dramatically enhance CSF, doubling the rate of toxin removal from the brain. This method quickly lowers intracranial pressure, reducing headaches, dizziness, and neurological problems.

    Q: What role does sleep play in glymphatic system efficiency?

    A: High-quality deep sleep significantly boosts the brain’s glymphatic clearance, effectively flushing harmful proteins and protecting against cognitive decline. Poor sleep or disrupted sleep schedules drastically reduce glymphatic activity, accelerating memory loss and cognitive impairment. To maximize lymphatic drainage, combine lymph node massages with high-quality sleep.

    Q: How can I optimize my lymphatic system through manual lymphatic drainage (MLD)?

    A: To optimize your lymphatic system, regularly massage key lymphatic points such as the neck, armpits, and groin. Gentle, rhythmic strokes toward the collarbone region help stimulate lymph flow, improving drainage and overall lymphatic health. It’s most effective when combined with hydration and consistent practice (two to three times per week).

    Q: Are there conditions when MLD should be avoided?

    A: Yes. Avoid performing MLD if you have infections (such as cellulitis), congestive heart failure, heart-related conditions, or a history of deep vein thrombosis (blood clots). Always consult a health care provider if unsure about starting a lymphatic massage routine.

  • Reimagine Your Data Center With Cisco Nexus Hyperfabric on Black Belt Academy

    Reimagine Your Data Center With Cisco Nexus Hyperfabric on Black Belt Academy


    At Cisco Live in June 2024, we unveiled a groundbreaking AI cluster solution for data centers, co-developed with NVIDIA. The new Nexus HyperFabric AI cluster solution redefines how customers design, manage, and optimize both infrastructure and software—blending Cisco AI-native networking with NVIDIA to help enterprises operationalize generative AI.

    Nexus HyperFabric: Designed for Real-World Scale

    As our AI vision evolves, so does our commitment to diverse use cases. The Nexus HyperFabric solution—a cloud-managed network fabric—can scale data centers of any size, anywhere. Delivered as a service, it empowers customers (regardless of technical expertise) to design, deploy, manage, and expand multiple fabrics globally with ease.

    Partner Enablement: Your Nexus HyperFabric Journey Begins

    With so much innovation, our partners asked for enablement resources to help them capture this opportunity. We listened: the Cisco Nexus HyperFabric enablement journey is now live on Cisco Black Belt Academy!

    A Guided Tour of the Nexus HyperFabric Curriculum

    The curriculum for Stages 1 & 2—designed for both Presales and Deployment roles—covers:

    • Introduction & Solution Overview: Understand Cisco Nexus HyperFabric and its core components.
    • HyperFabric Architecture: Explore the cloud-managed vertical stack: hardware, software, cloud controller, day-2 operations, automation, and Cisco support. See how it eliminates complexity and supports flexible topologies.
    • Sales and Positioning: Learn how to explain Nexus HyperFabric’s value, deliver a compelling 60-second pitch, and position it effectively with customers.
    • Partner Use Cases & Value: Discover how HyperFabric helps partners address evolving data center and AI market needs, providing a scalable, high-performance solution.
    • Configuration and Deployment: Guidance on design, deployment, lifecycle management, automation, software upgrades, and day-2 operations including telemetry, assertions, and alerts.
    • Customer Success Stories: Real-world examples of HyperFabric in action.
    • Licensing & Ordering: Steps for quoting, ordering, and securing approval for Nexus HyperFabric opportunities.
    • Nexus HyperFabric AI Introduction: Learn how HyperFabric AI simplifies AI adoption with easy, cloud-based management for diverse enterprise needs.
    • dCloud Demos: Access hands-on, guided demos to build and manage cloud-managed networks.
    • dCloud Lab: Experience designing, deploying, and managing real physical fabrics using the Nexus HyperFabric cloud controller. See how automation and centralized management streamline operations for IT, Application, and DevOps teams.
    • Coming Soon – Capture the Flag: Gamified missions to deepen your understanding of Nexus HyperFabric.

    Why This Matters for Partners

    The curriculum of “Cisco Nexus Hyperfabric” on Cisco Black Belt Academy, can foster confidence to handle customer conversations, deliver elevator pitches and handle value proposition dialogues whilst performing a successful PoC/PoV as a Presales SE or steer through deployments of the solution as a field engineer handling end to end fabric configuration and lifecycle management.

    Get Started and Get Certified!

     

    Start your Nexus HyperFabric enablement journey today!

     

    We’d love to hear what you think. Ask a Question, Comment Below, and Stay Connected with #CiscoPartners on social!

    Cisco Partners Facebook  |  @CiscoPartners X/Twitter  |  Cisco Partners LinkedIn

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  • Tinted sunscreen adds extra protection for hyperpigmentation, melasma : NPR

    Tinted sunscreen adds extra protection for hyperpigmentation, melasma : NPR


    Sun cream seamless

    Carol Yepes/Moment RF/Getty Images

    “Wear sunscreen” is some of the most basic health advice you can get — right up there with eating fruits and vegetables. But standard sunscreen — the kind that comes out of the bottle white or cream colored and disappears into the skin — leaves out an important benefit, says Dr. Jenna Lester, associate professor of dermatology at the University of California, San Francisco.

    Over the last decade or so, there’s been more research into hyperpigmentation — which can show up as dark spots or patches — and melasma, a condition where brown or bluish-gray patches develop on the skin. These issues happen much more frequently for people with darker skin.

    Picking the 'right' sunscreen isn't as important as avoiding these 6 mistakes

    These conditions are not solely caused by ultraviolet radiation, says Dr. Adam Friedman, Professor and Chair of Dermatology at George Washington University. Evidence shows that radiation from visible light, which penetrates the skin more deeply than UV rays, can contribute to hyperpigmentation and melasma. Visible light has been shown to trigger erythema, or skin reddening, in lighter skin.

    Most sunscreen products don’t offer protection from visible light radiation.

    “In dermatology, understandably, we have this focus on skin cancer,” Lester says “And I think that focus sometimes tends to take people of color out of the discussion because it’s something less likely to occur in people of color,” she says.

    Hyperpigmentation and melasma don’t pose a danger to health, but “we can’t underestimate the psychosocial emotional impact,” says Friedman.

    But tinted sunscreens, which have pigment to match a range of skin tones, do block visible light radiation.

    Other countries have better sunscreens. Here's why we can't get them in the U.S.

    A review of the research on tinted sunscreen published earlier this summer in the journal Photodermatology, Photoimmunology & Photomedicine found that tinted sunscreens outperform non-tinted products in protecting against damage from visible light.

    A survey of U.S. dermatologists found that while over 90% of providers said that they counseled their patients about visible light protection, only about 10% made evidence-based recommendations.

    The researchers, who included Dr. Friedman, want to see more research and standardized recommendations for visible light protection. And more choices of products: Some providers said the lack of a suitable range of tints got in the way of their patients using tinted sunscreen.

    Understanding hyperpigmentation and melasma

    Dark spots don’t just appear on the skin out of nowhere. The process often starts with an inflammatory skin condition, most commonly acne, or with a bug bite or scratch. Friedman says the body’s inflammatory response — meant to heal the wound — can also damage pigment cells in the skin, known as melanocytes.

    These pigment cells come in packets called melanosomes. In darker skin, says Friedman, the packets are larger and more distributed and darker skin tones can be more prone to hyperpigmentation.

    Aside from this inflammatory process linked to visible light radiation, there are other ways spots can appear on the skin. For instance age spots also called solar lentigo develop from sun exposure over time and are thought to be the result of ultraviolet radiation. Another benign skin growth called seborrheic keratoses is not connected to light radiation at all. Some definitions of hyperpigmentation include these and other conditions that aren’t associated with visible light, and the science on visible light radiation is still evolving.

    People with lighter skin aren’t immune to post-inflammatory hyperpigmentation but “if you are someone with darker skin and you have acne and you’re out in the sun, that’s a recipe for longer lasting and more noticeable dark spots,” Friedman says.

    Dermatologists know less about melasma, which is an active inflammatory condition rather than a mark left behind. Hormones play a role, and sun exposure aggravates the condition, says Friedman.

    Want visible light protection? Here’s what to look for on a label

    Components listed as active ingredients on a bottle of sunscreen or sun protective moisturizer are those that protect the skin from UVA and UVB radiation. So to tell if a product blocks visible light radiation too, you have to look further down the label.

    The number one ingredient to look for when it comes to visible light protection is the chemical compound iron oxide, both Lester and Friedman agree. Iron oxide gives tinted sunscreen its color, and it’s also commonly used to lend a skin-toney hue to concealer and foundation.

    “Any tinted mineral sunscreen likely will filter out visible light,” says Friedman.

    How much iron oxide is enough? That’s a tough one. “The trouble is that we don’t really know what concentration is in there because it’s still not listed as an active ingredient. For most sunscreen brands, it’s proprietary how much is in there, so they won’t even tell you if you ask them,” Lester says.

    She says that around 3% iron oxide likely offers the best protection. And she says it’s safe to assume that sunscreens that are white or off-white in color don’t include high enough levels of the compound to make the grade. To an extent, you can eyeball it – we’re talking about visible light after all.

    Friedman says tinted titanium dioxide also does a good job of scattering visible light. (Titanium dioxide also comes in a “transparent” version). Watch out, Friedman says, for sunscreens marketed as “ultra-shear or ultrafine.” Those products contain nanoparticles of zinc oxide and titanium dioxide, which block UV radiation but are too tiny to scatter visible light.

    There is some evidence that antioxidants like vitamin C are helpful too in protecting against visible light, Lester says.

    But will it match my skin? 

    Tinted sunscreens were originally designed not to confer visible light protection but to blend with your skin tone or serve as a makeup that doubles as sun protection. They can better match darker skin tones, says Friedman.

    “I tend to hear people talk about ghostly or ashy looks for mineral-based sunscreen, like zinc, titanium,” says Lester. “Tinted sunscreens containing iron oxide tend to mitigate that problem a little bit, but they certainly don’t cover the diversity of dark skin tones that exist in the world,” she says.

    Lester points out that similar to Band-Aids, tinted sunscreen products that match darker skin have become available just in the last few years. “I would love for companies to develop even more deeply tinted sunscreen,” she says.

    Lester notes that if you can’t find a tinted sunscreen in a shade you like, you can look for a foundation containing iron oxide and first apply non-tinted sunscreen and then layer over the foundation, which should provide some protection against visible light.

    Dr. Friedman says that all things considered, he encourages patients to wear tinted sunscreen to prevent hyperpigmentation, even if they can’t find a perfect color match.

    “Given how disabling dark spots are to, I would say, every single patient that has them, it’s a different mindset with respect to why you would use it versus not,” he says.

    Andrea Muraskin is a health and science journalist based in Boston. She writes the NPR Health newsletter.

  • What is IBS? And can health coaches help clients with it?

    What is IBS? And can health coaches help clients with it?


    Many people with IBS would trade 10 to 15 years of life expectancy for an instant cure for their condition.

    This is according to the results of a study of nearly 2,000 people with irritable bowel syndrome (IBS).1

    In other research, people with IBS said they would take a medicine that carried a one percent risk of sudden death if it would cure their symptoms2—which can include urgent bouts of diarrhea, gas, or persistent constipation.

    Some people with IBS experience bouts of abdominal pain they describe as worse than childbirth. These flare-ups can siphon concentration, interrupt sleep, and destroy work productivity.3

    As a result, many people with IBS plan their lives around the availability of private, clean bathrooms. Fear of a sudden flare-up leads some to avoid restaurants, get-togethers, even exercising in public.

    This pervading worry has a name—gastrointestinal-specific anxiety—and it can affect everything from social relationships to overall well-being. It’s also the main reason people with IBS report worse quality of life than people with other chronic conditions, including heart disease, diabetes, and end-stage kidney disease.4

    If you or a client has IBS, there are ways to manage it.

    PN Super Coach Sarah Maughan, certified through Monash University—a global leader in understanding the link between food sensitivities and IBS—has witnessed how lifestyle changes can prevent flare-ups, calm GI anxiety, and allow people with IBS to live the lives they want.

    “My hope is for everyone with IBS to know they have options, whether that’s turning to a physician for medication and/or a health coach to learn about lifestyle changes and how to put them into action,” says Maughan.

    In this article, we’ll hear more from Maughan. You’ll also learn:

    • What IBS is, including why it happens and the different ways it can manifest
    • What your poo can tell you about the health of your digestive tract
    • Five evidence-based lifestyle changes that can improve IBS symptoms
    • The best way to determine which foods trigger your or your client’s IBS symptoms (and which foods are usually “safe” to eat)

    Plus, if you’re a health coach, you’ll learn how to support clients with IBS while safely staying within your scope of practice.

    So, what is IBS?

    Sometimes referred to as “spastic colon,” IBS is the most commonly diagnosed digestive disorder in the world, affecting about 14 percent percent of adults.5

    Unlike Crohn’s and other inflammatory bowel diseases (IBD), IBS doesn’t alter the architecture of the gut. When healthcare professionals use diagnostic imaging, they find no infections, inflammation, damage to the bowel wall, or other evidence of disease.

    Years ago, this lack of visible disease led many healthcare professionals to assume that IBS was purely psychological. More recently, however, this thinking has shifted.

    Experts now view IBS as a functional neuro-gastrointestinal disorder.

    That means the nerves between the GI tract and the brain don’t function optimally, causing the brain to deliver unnecessary pain signals and interfere with typical bowel function.

    What are the symptoms of IBS?

    IBS symptoms can come and go, with some people experiencing months or years of relief only to suffer a severe flare-up that can last hours to weeks.

    In addition, not everyone with IBS experiences the same set of symptoms, which can make the condition challenging to diagnose.

    The below illustration shows the range of IBS symptoms.

    Image illustrates various symptoms of IBS—abdominal pain; cramping; stool irregularities such as constipation, diarrhea, or both in alternation; excessive gas and bloating; mucus in stools; and/or incomplete bowel movements.

    What causes IBS?

    Researchers are still trying to understand why the gut functions differently in people with IBS. However, they do have a few theories.

    According to one hypothesis, the nerve endings in the GI tract may be overly sensitive in people with IBS. This can lead to two different sets of symptoms.

    ▶ Hypersensitive nerves communicate pain signals to the brain, causing people with IBS to notice digestive processes that other people wouldn’t feel. Tiny gas bubbles may be severely uncomfortable for someone with IBS, for example, but not bother someone without the disorder.

    ▶ Overreactive nerves can trigger GI muscles to contract with too much force, leading to gas, bloating, and diarrhea. If they underreact, the same muscles don’t contract forcefully enough, which slows the passage of food through the intestine and leads to constipation.

    Another theory blames disturbances on the gut microbiome, which helps to explain why some people develop IBS symptoms after first having a severe GI illness like the Norovirus.

    How is IBS diagnosed?

    If you or your client suspect IBS, see a credentialed health professional.

    The symptoms of IBS overlap with several other gastrointestinal diseases and health conditions that can require medication, surgery, or medically-supervised lifestyle changes. These include infections, inflammatory bowel diseases, celiac disease, cancer, and food allergies, among others.

    It’s especially important to see a medical professional if you or your client notice any of the following:

    • Rapid, unintentional weight loss
    • Rectal bleeding, blood in stools, or vomiting blood
    • Bouts of diarrhea that disturb sleep
    • Diarrhea with fever
    • Continuous abdominal pain
    • A sudden onset of GI symptoms after age 50

    IBS Types

    In addition to ruling out other GI conditions, a healthcare professional will also ask detailed questions about you or your client’s symptoms. This information allows them to pinpoint which IBS “type” you or your client might have:

    • IBS-D, which means someone predominantly has diarrhea
    • IBS-C, which is characterized by constipation
    • IBS-M, which means someone has alternating periods of diarrhea and constipation
    • IBS-U, which means someone’s symptoms don’t neatly fall into any of the above categories

    You or your client’s IBS type will inform what your healthcare professional recommends.

    A healthcare provider might suggest a short course of antibiotics and antidiarrheal medicine for IBS-D. On the other hand, for IBS-C, they might recommend a fiber supplement, non-habit-forming laxative, laxative-like medication, or other medicine that reduces the perception of pain and regulates bowel movements.

    How to prepare for a medical appointment: Your pre-appointment checklist

    In order to get the most out of the visit, you can help your client (or yourself) prepare for a healthcare appointment.

    A healthcare professional will likely ask the following questions, so consider the responses beforehand:

    • How long have you experienced these symptoms?
    • Did anything change around the time your symptoms began? (Stress levels? Dietary habits? Recent travels?)
    • Did you recently have food poisoning or gastroenteritis?
    • How much fiber do you consume?
    • How is your sleep quality? How many hours do you usually sleep at night?
    • How often do you exercise?

    Another way to prepare for your first appointment?

    Well, you might not like it, but it’s a good idea to…

    Look at your poo

    Consider keeping a poo diary for a couple of weeks before your appointment.

    In the diary, track the frequency of bowel movements and other symptoms. Use the Bristol Stool Chart (below) to take note of the quality of your poo. This information can help your healthcare professional assess whether you have IBS and which type.

    What does IBS poo look like? The following chart shows various types of stool and what they mean. For example, type 1 is small, hard and difficult to pass, which means poor quality. Type 2 is sausage shaped but lumpy, which is not great either. Type 3 is sausage shaped but cracked, which is so-so. Type 4 is sausage shaped, smooth, and soft, which means good quality. Type 5 is small and soft with defined edges, which is so-so. Type 6 is very small and mushy with ragged edges, which is also not great. And type 7 is watery, which is poor quality. People with IBS tend to struggle with type 1,2, 6, or 7—or a mix of all.

    (To learn more about the clues your poos can hide, read: 6 reasons you should care about your poop health)

    How to help IBS: 5 strategies to support bowel health and function

    In recent years, the U.S. Food and Drug Administration approved several new prescription medicines for IBS, along with a medical device that stimulates the cranial nerves behind the ear.

    In addition, thousands of research papers have looked at the interaction between IBS and various lifestyle habits, with many promising findings.

    Here are five evidence-based ways to reduce the symptoms of IBS (and bonus, many of them are great for enhancing overall health too).

    IBS relief strategy #1: Add exercise

    People with IBS who exercise regularly tend to experience fewer symptoms and flare-ups than people who don’t exercise.

    When researchers asked people with IBS to walk moderately for an hour three times a week, study participants experienced significant relief from bloating and abdominal pain within 12 weeks.6

    How exercise soothes IBS isn’t fully understood, though.

    According to other research, exercise may reduce stress and improve mental health, which, in turn, may help improve communication between the gut and the brain.7 8

    Another theory argues that exercise helps encourage the growth of health-promoting gut bacteria, which may help to break down food more efficiently and decrease inflammation.9

    IBS relief strategy #2: Work on stress management

    Anxiety, stress, and depression all activate stress hormones like norepinephrine (noradrenaline) and cortisol, which can:

    • Amplify gut-based pain signals
    • Alter the balance of bacteria in the gut (known as the gut microbiome)
    • Increase intestinal permeability—potentially allowing harmful substances into the bloodstream10 11 12

    Of course, stress doesn’t come with an on/off switch.

    Simply telling yourself, “Stop getting so stressed out!” won’t likely help—and may even paradoxically lead to more stress.

    That’s why Precision Nutrition-certified coaches like Maughan help clients learn to focus on what’s within their control—such as practicing self-compassion, or experimenting with nervous system regulators like yoga, breathing exercises, and gentle walking.

    As the image below illustrates, clients can control how they perceive, respond to, and anticipate stressors—but not always the stressors themselves.

    Image shows three nested circles. The outer-most circle is where you have no control, such as the weather or other people's thoughts and actions. The middle circle is where we have some control, such as your schedule and who you choose to include in your support team. The inner-most circle is where you have total control, such as your mindset and the level of effort you put in.

    Either way, when clients focus more on what they can control and less on what they can’t, they often feel calmer and more capable.

    (If you want to help a client figure out just what’s within their control—and what’s not—try out our free worksheet: Sphere of Control Worksheet)

    (Assess your current stress load by taking our free quiz: Do you have a Stress Bod?)

    IBS relief strategy #3: Slow your eating pace

    PN coaches have long appreciated and advocated slower, more relaxed eating.

    Yes, slow eating helps people fill up on fewer calories—but it also tends to help clients reduce or even eliminate GI woes like acid reflux, bloating, and pain.

    For one, slower eating often translates to more chewing. In addition to mechanically mashing food into a pulp, increased chewing also allows the mouth’s digestive enzymes to pre-digest food. As a result, the stomach and intestines have to work less hard.

    Plus, eating in a relaxed setting often lowers stress hormones like norepinephrine and cortisol, making it less likely that they will intensify GI pain signals.

    According to Maughan, this can be especially important for young parents, as it’s not always easy to eat undistracted and peacefully when tending to little ones.

    (Sounds simple, but slow eating is more challenging than people think—and a lot more impactful. Learn more: Try the slow-eating 30-day challenge.)

    IBS relief strategy #4: Troubleshoot sleep problems

    According to research, people with IBS experience more shallow, less restorative, and more interrupted sleep.13

    Because of poor sleep quality, many people with IBS sleep more hours overall than people without IBS—yet feel less rested.

    Fatigue can then set off a vicious cycle. When people don’t sleep restfully, stress hormone levels tend to be higher, which can exacerbate gut pain.14

    Unrested people also tend to feel hungrier during the day. Cravings for fats and sweets also intensify, driving people to reach for the very foods more likely to trigger IBS symptoms—and wolf them down too quickly.

    Stopping this cycle can be challenging.

    As with stress, you can’t simply will yourself to sleep more restfully.

    However, the first three strategies—exercise, stress management, and slower eating—can all help.

    Some PN clients have found that consuming a smaller dinner earlier in the evening gives their bodies more time to digest before bed. Other clients tell us that a relaxing pre-bedtime routine—a few minutes of foam rolling, a guided meditation, a bath, or some journalling—tends to help.

    (Find out the best practices for getting better sleep by checking out our infographic: The power of sleep)

    IBS relief strategy #5: Investigate your diet

    While there’s no one-size-fits-all IBS diet, experts have identified several food categories that are more likely to be problematic for many people. These include:

    ▶ Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols (FODMAPs), which are a family of carbohydrate-rich foods that are poorly absorbed in the small intestine. Even in people without IBS, these foods tend to slow digestion and attract water. When gut bacteria ferment them, they produce gas, which can stretch the intestinal wall. For most, this slowed digestion and gas isn’t especially noticeable; In people with IBS, it can lead to intense pain. High-FODMAP foods include wheat, rye, barley, onions, garlic, beans, dairy, honey, cashews, some processed meats, and many fruits and vegetables. (More about FODMAPs in the next section.)

    ▶ Caffeinated beverages and foods, especially coffee, which trigger the release of stress hormones, stimulate the production of stomach acid, increase muscle contractions in the colon, and irritate the lining of the intestine.15

    ▶ Alcohol and spicy foods that irritate the gut.16 17

    ▶ High fructose corn syrup and sugar alcohols such sorbitol and mannitol, which have been linked to gas, bloating, and diarrhea in susceptible people.18 19

    ▶ Fatty, greasy foods, which can slow digestion and attract water, leading to loose stools, bloating, and gas.20 21

    If the idea of giving up all the foods and beverages on the above list has you in a cold sweat, know this…

    Not everyone with IBS is sensitive to the same foods and beverages.

    “Everyone can have different triggers,” says Maughan. “That’s why it’s so important to figure out what makes your body feel good and what doesn’t.”

    Some people struggle with apples but are okay with berries. Others can drink green tea but not black. One person might be able to consume five to eight ounces of beer but not 12. A gluten-free diet may work great for some but not others.

    Similarly, many people find relief by avoiding certain high-FODMAP foods. However, you may only be sensitive to some FODMAPs and not others. If so, eliminating all FODMAPs would be unnecessarily restrictive and difficult to follow consistently.

    For this reason, it can be helpful to try an elimination diet to see which foods and beverages are problematic—along with the quantities you can safely tolerate, says Maughan. You’ll learn more about elimination diets in the next section.

    (Want someone to walk you through exactly how to do an elimination diet? Read: How and why to do an elimination diet.)

    Scope of Practice: How to coach someone with IBS

    In our online coaching communities, we often see people asking some version of the following question:

    “My client just told me that she has IBS. Am I allowed to continue to coach this person?”

    The answer: Yes, you certainly can.

    As we mentioned, Maughan specializes in helping people with digestive problems. Coaching someone with IBS is no different than coaching a client with any other nutritional goal, she says.

    “Because IBS is often largely associated with what someone eats, it’s within a coach’s wheelhouse—with some caveats,” says Maughan. “You can’t diagnose your client with the condition, and you should make it clear that you’re not prescribing a diet for them. In addition, you should encourage clients to seek care from a medical professional, especially if you suspect something other than IBS is going on.”

    To stay within your scope of practice, follow these do’s and don’ts.

    DO DON’T
    Encourage clients with digestive issues to visit a healthcare professional so they can get a definitive diagnosis. Tell clients, “It sounds like you might have IBS.”
    Share information about potential lifestyle changes, including elimination diets. Help clients run experiments that allow them to gain insight about the connection between their lifestyle, diet, and their body. Pitch a rigid and restrictive diet as a treatment that will cure all of the client’s digestive problems.
    Offer to work with a client’s medical team. Help the client adopt and remain consistent with the lifestyle changes their team recommends. Contradict medical professionals by telling clients that the medical establishment always gets IBS wrong.
    Support clients with optional recipes and other tools that help them put what they learn about their body into practice. Create a prescriptive anti-IBS meal plan for a client to follow.
    Encourage clients to experiment with a multi-disciplinary approach to managing IBS so they can discover the right combination of approaches that works for them. Tell clients that you have all the answers or that they don’t need to seek medical advice or therapies.
    Ensure clients know they can choose to make any given lifestyle change—or not. Use force or fear to manipulate clients into following your advice.

    Elimination diets for IBS: How and when to try them

    Elimination diets do what the name suggests: They exclude certain foods for a short period—usually three weeks. Then, you slowly reintroduce specific foods and monitor your symptoms for possible reactions.

    Elimination diets work a lot like a science experiment that helps you identify problematic foods.

    The phrase “elimination diet” may sound scary and off-putting, as if you’ll be living for months on bland food you have to slurp through a straw.

    However, there are many different types of elimination diets, with some much less restrictive than others.

    Here are a few versions.

    Elimination diet “lite” for IBS

    This is an excellent option for people who suspect they already know which foods and beverages trigger symptoms.

    It goes like this: You eliminate up to four foods for several weeks. Then, slowly reintroduce them one at a time to see if your symptoms return.

    Let’s say, for example, from experience, you know you feel bad whenever you eat dairy. On the lite elimination diet, you’d eliminate just dairy for three weeks. Then you’d reintroduce it to see how you feel.

    Elimination Diet “medium” for IBS

    If you’re unsure of how food interacts with your GI tract—but aren’t ready for a super restrictive eating plan, our Precision Nutrition elimination diet is likely the way to go.

    Created by PN and approved by several registered dietitians, the plan removes many of the foods most likely to cause problems, while still including a variety of vegetables, fruits, starches, legumes, nuts, seeds, and meats, so you can continue to eat a well-balanced diet.

    To learn more, download our FREE Ultimate Guide to Elimination Diets. This ebook has everything you need to be successful, including an at-a-glance chart that helps you easily follow the diet, along with recipes, meal ideas, and tip sheets.

    The FODMAP diet for IBS

    Over several years, researchers at Monash University in Australia have developed and extensively studied a low-FODMAP elimination diet for people with IBS.22

    Unlike other types of elimination diets, the FODMAP diet is a highly specialized form of medical nutrition therapy. The FODMAP diet’s list of problematic foods (shown below) is anything but intuitive, and the reintroduction phase is more complex than other elimination diets.

    As a result, if you’ve been diagnosed with IBS and suspect you have a FODMAP issue, seek the expertise of a FODMAP-certified practitioner. You can also download Monash University’s FODMAP Diet app, which will help you navigate low-FODMAP eating.

    Food Group Low FODMAP High FODMAP
    Vegetables Green beans, bok choy, green bell peppers, carrots, cucumbers, lettuce, potatoes Artichoke, asparagus, mushrooms, onions, garlic, snowpeas, cauliflower, leeks
    Fruits Cantaloupe, kiwi, mandarin, orange, pineapple, firm bananas, blueberries Apples, cherries, mango, nectarines, peaches, pears, plums, watermelon, ripe bananas
    Dairy and Dairy Alternatives Almond milk, brie, feta, hard cheese, lactose-free milk & yogurt Cow’s milk and foods made from cow’s milk, soy milk
    Protein-Rich Foods Eggs, tofu, tempeh, most minimally-processed meats, poultry, seafood Most legumes, some marinated and processed meats
    Starches Foods made from oats, quinoa, rice, spelt, or corn Foods made from wheat, rye, and barley
    Sweeteners Dark chocolate, maple syrup, rice malt, table sugar High-fructose corn syrup, honey, sugar alcohols, agave
    Nuts and Seeds Peanuts, pumpkin seeds, almonds, macadamias, and walnuts Cashews, pistachios

    The power of health coaching

    In isolation, more knowledge doesn’t always lead to more power.

    For example, there’s a difference between knowing that dairy messes with your gut and doing something with that knowledge.

    Similarly, you might know that you feel better when you eat a small dinner earlier in the evening, but you may struggle to plan your life so an early dinner happens regularly.

    This is where a certified health coach can help.

    “Many of my clients already have an idea of the foods that tend to cause them problems,” says Maughan, “But they’re nervous to know for sure because they fear that the knowledge will make eating more challenging.”

    That’s why Maughan assures clients…

    Even if you do an elimination diet and you learn your favorite food is contributing to your IBS, you don’t have to do anything with that information.

    You can choose to continue to eat your favourite foods if you want, AND you can choose to avoid them when it’s really important for you not to experience IBS symptoms, she says.

    “With knowledge, you have choices,” says Maughan.

    References

    Click here to view the information sources referenced in this article.

    If you’re a coach, or you want to be…


    You can help people build sustainable nutrition and lifestyle habits that will significantly improve their physical and mental health—while you make a great living doing what you love. We’ll show you how.


    If you’d like to learn more, consider the PN Level 1 Nutrition Coaching Certification. (You can enroll now at a big discount.)

  • DIY Bath Paints For Kids (With Clean Ingredients)

    DIY Bath Paints For Kids (With Clean Ingredients)


    While my older kids are most certainly past the play in the bath tub stage, my kids loved soaking in the bath when they were younger. I love taking Epsom salt baths to relax myself! These fun, DIY bath paints are a non-toxic way for kids to make a mess while they’re getting clean. 

    Most kids love painting with paintbrushes and fingers. This is a great way for them to express their creativity without needing a bath afterward… just do them at the same time. 

    What are Bath Paints? 

    Bath paints are simply paint for the shower or tub surround (tile or fiberglass). They’re fun to use during bath time and then wash off when you’re done. The paints easily wash/wipe off of the tub, but be sure to do a patch test and make sure. You don’t necessarily want your little Picasso to leave a permanent art piece in the bathroom!

    While I love the idea of kids being creative, I wasn’t so excited to have certain chemicals floating around the tub with my kids. Popular store-bought bath paints for kids have ingredients that claim to be tested and safe. However, fragrance, artificial dyes, and tongue twisters like Alkyl Acrylate Crosspolymer aren’t chemicals I get excited about. 

    How to Make Homemade Bath Paints

    Making homemade bath paint for kids really couldn’t be any easier. You simply need a clear, liquid soap for the base, food dye, and something to thicken the liquid. Our family avoids artificial food dyes, but there are so many natural options on the market now. You can find them online, at your local health food store, and even major grocery stores are now stocking them. 

    For the soap you have a few different options. Any clear liquid soap, hand soap, shampoo, or even natural dish soap should work. While Bronner’s castile soap is usually my go-to for DIY soap projects, it doesn’t work as well in this recipe. Castile soap can have more of a yellow tinge and I found it just clumped up in this recipe.

    In this recipe I tested out a few different soaps and settled on natural dish soap for mine. You can experiment with the natural soaps you have on hand and use what works best for you. Just try to pick something that’s clear. 

    Important Note on pH

    One big reason why certain soaps work and others don’t for bath paints is the pH level. If you remember from high school chemistry, alkaline pH shows up as a purple color on a color strip. Different soap products have different pH levels for a variety of reasons. However, once they’re mixed with natural food coloring (which is also pH controlled), the result can be that everything just turns purple/blue.

    A clear, natural shampoo (which is naturally a pH of about 5) shouldn’t have this problem. If you’re using body soap or dish soap (pH of around 7-9) then the alkaline solution will cause all the food coloring to turn purple. The simplest solution is to add a little acid and bring the pH back down. I used lemon juice, but vinegar will work too.

    Tips and Tricks

    Some recipes call for cooking the ingredients together, but I didn’t find that to be necessary. Mixing everything together is much faster and simpler. I prefer to keep things simple whenever I can!

    You’ll also want to make sure you break up any clumps in the cornstarch or arrowroot powder before mixing it in with the soap. This helps make for a much smoother paint. You can either do this in a bowl with a fork, or use a sifter/sieve. 

    Here’s how to make your own kid-friendly DIY bath paints.

    DIY Bath Paint

    These easy bath paints make bath time more fun! They’re non-toxic and easy to whip up.

    Prep Time5 minutes

    Total Time5 minutes

    Yield: 4 ounces

    Author: Katie Wells

    • Make sure there are no clumps in the cornstarch or arrowroot. You can either break them up with a fork in a bowl, or use a sieve.

    • Add the liquid soap and lemon juice and stir until smooth.

    • Separate the mixture into individual cups. A silicone tray works well too. You’ll want to have as many cups as you have colors.

    • Put a few drops of food coloring into each cup and stir well.

    • Use a paintbrush or fingers in the bath tub to paint the tub surround or tile with.

    • Wash off the wall with water to clean it off when done.

    If you want to store these to use for later then opt for vinegar instead of fresh lemon juice. Once they’ve been in the bath tub and exposed to water they’ll need used right away. 

    How to Use Bath Paints

    Once you have your bath paints, put each color in its own separate container. Something like this silicone large cavity ice cube tray works well too. Kids can paint with either their fingers or paint brushes. If you opt for paint brushes, I’ve found they’re easier to clean with lukewarm water. Really hot water can make the corn starch get gummy and stick to the bristles more.

    Most importantly have fun! (and P.S. do a patch test to ensure there won’t be staining)

    How do you make bath time more fun for your kids? Leave a comment and let us know!

  • Appendix Cancer Is on the Rise Among Younger Generations

    Appendix Cancer Is on the Rise Among Younger Generations


    Appendix cancer is rising at an alarming rate among younger adults, with new research indicating it’s now one of the fastest-growing gastrointestinal cancers in this age group.1

    As the name implies, this cancer affects the appendix — a small, finger-shaped pouch attached to your large intestine. It’s characterized by symptoms like persistent bloating, unexplained weight loss, changes in bowel habits, and sudden abdominal pain — often leading to emergency surgeries when discovered late. The question is, how does it happen?

    Investigating the Root Issues of Appendix Cancer

    In a report by The Conversation, Justin Stebbing, a professor of biomedical sciences at Anglia Ruskin University, analyzed a study published in the Annals of Internal Medicine. Here, researchers shed light on appendix cancer, revealing a striking rise in cases among younger adults born after the 1970s. Until recently, statistics indicate that this cancer was rare — in fact, the report noted that “the incidence has tripled or even quadrupled in younger generations compared with those born in the 1940s.”2,3

    • Experts are noticing the increase of cases — While the overall cases remain small — 1.6 per 100,000 people4 — the significant jump in younger adults is highly concerning. Compared to the 1945 cohort, rates tripled in the 1980 cohort and quadrupled in the 1985 cohort.

    • Theories on what’s causing appendix cancers — The Conversation noted that lifestyle changes since the 1970s are fueling the increase. People are becoming heavier, and obesity is known to heighten the risk of digestive cancer.5 Younger generations have drastically different eating habits compared to their parents or grandparents, consuming more ultraprocessed foods, beverages high in refined sugar, and junk food, all of which are known to increase cancer risk.

    Alongside diet changes, physical activity levels have dropped dramatically. The shift toward sedentary lifestyles, with people spending extended periods sitting at desks or looking at screens, has emerged as another crucial factor.

    • New environmental factors impact your health — Today’s food industry heavily relies on industrialized processes involving plastics, chemicals, and deteriorating water quality, which are factors largely unknown to previous generations. While the evidence linking these environmental elements to appendix cancer is still developing, their potential role is strongly suspected by researchers.

    The Conversation also pointed out other underlying factors like gut microbiome changes. The widespread use of antibiotics in recent decades, especially in medicine and agriculture, eventually disrupts the balance of beneficial bacteria in your gut. In turn, compromised gut function affects your overall health.

    • Diagnosing appendix cancer is difficult — An additional challenge highlighted by The Conversation is the difficulty in diagnosing appendix cancer early. Unlike colon cancer, which is sometimes identified through colonoscopies, appendix cancer often remains hidden because its symptoms are subtle and commonly mistaken for less serious problems.

    Symptoms like mild abdominal pain, bloating, or changes in bowel habits are frequently dismissed as minor or temporary issues. As a result, appendix cancer is often only discovered when a patient undergoes surgery for suspected appendicitis.

    • Listening to your body will help you identify this disease early — Because routine screening for appendix cancer is currently impractical due to its rarity and difficulty in detection, proactiveness when symptoms appear becomes critically important. If you’re under 50 and notice persistent abdominal symptoms, seeking medical attention promptly can dramatically increase your chances of better outcomes.

    • Suggestions to lower risk — To fight back against this alarming trend, The Conversation advocates precautionary measures like maintaining a healthy weight and adopting a balanced diet rich in fruits and vegetables. Additionally, steering clear of tobacco and moderating alcohol intake substantially decrease cancer risks.

    Early Exposure to This Bacteria Is Linked to Digestive System Cancers

    As mentioned earlier, appendix cancer and other gut-related cancers are believed to be caused by shared risk factors, such as changes in the gut microbiome.6 Now, a different study followed that angle.

    In a study published in Nature, researchers sought to analyze why colorectal cancer rates among younger people are rapidly rising worldwide. By examining 981 colorectal cancer cases from 11 different countries, they aimed to identify whether specific genetic changes (known as mutations) varied based on age and geography, explaining why younger adults are becoming more vulnerable to this disease. After analysis, they noted that early exposure to bacteria is a strong risk factor.7,8

    • The prominent role of colibactin — This is a harmful substance produced by certain types of E. coli strains found in the human gut. Researchers identified two clear genetic “fingerprints,” or mutational signatures, SBS88 and ID18, which indicate colibactin exposure. These two signatures were much more common in countries with higher colorectal cancer rates.

    Even more notably, these signatures were three times more frequent in people diagnosed with colorectal cancer before age 40 compared to those diagnosed after age 70. In short, this indicates a clear link between colibactin-producing bacteria exposure early in life and the alarming rise in early-onset colorectal cancer.

    • Exposure timing sets the stage for cancer — When researchers looked closer, they found colibactin exposure had left its mark very early, long before cancer was detectable. Specifically, genetic changes related to colibactin were consistently among the earliest mutations identified. These alterations can set the stage for cancer to develop at a younger age.

    • The mechanisms behind the damage caused by colibactin — Research shows that colibactin often triggers harmful changes in a key gene called adenomatous polyposis coli (APC) — a crucial player that normally helps prevent cancer by controlling cell growth in the colon.

    In cases with colibactin exposure, about 25% of harmful mutations in the APC gene directly resulted from it. Such mutations essentially remove APC’s protective effects, allowing cells to grow uncontrollably and dramatically raise your cancer risk.

    • Colibactin exposure affects everyone — The results were consistent across multiple countries and ethnicities, underscoring the significant global impact of early-life colibactin exposure. The study also found these colibactin-related mutations occurred predominantly in the distal colon and rectum, which are areas increasingly affected by early-onset colorectal cancers.

    • There are certain nuances between populations — Interestingly, the study highlighted significant geographical differences in other cancer-causing mutation signatures as well.

    For example, mutations labeled SBS89 and ID_J appeared predominantly in Argentina, while SBS94 and another novel signature, SBS_F, were especially common in Colombia. Although the researchers are still unsure exactly what environmental or lifestyle factors underlie these country-specific mutations, the discoveries can open new paths for targeted prevention from future researchers.

    • The age and extent of colibactin exposure is critical — Colibactin appears to cause lasting genetic damage during early life when the gut microbiome first takes shape. After initial exposure, these genetic scars remain dormant for decades before leading to cancer. Surprisingly, the current presence of colibactin-producing bacteria wasn’t necessarily associated with active cancers, suggesting these early-life exposures can affect health outcomes many years later.

    • Prevention is still a better approach — The researchers strongly suggest that preventing exposure to harmful colibactin-producing bacteria early in life could be a crucial strategy for reversing rising colorectal cancer rates among younger people. Identifying the sources of these harmful bacteria and learning how to limit exposure could help significantly lower early-onset colorectal cancer risk globally.

    Practical Steps to Protect Your Gut and Reduce Cancer Risk

    If you’re worried about appendix cancer or gastrointestinal cancer, it’s essential to understand that your lifestyle largely influences your risk. That said, here are my recommendations to help you protect your digestive function:

    1. Minimize your linoleic acid (LA) intake — LA is a harmful polyunsaturated fat (PUF) commonly found in vegetable oils like soybean, sunflower, safflower, canola, and corn oil. It’s also abundant in ultraprocessed foods, restaurant dishes, and even products marketed as “healthy” snacks.

    Start by carefully checking labels, and avoid these oils completely. Instead, cook your meals at home with natural fats like grass fed butter, ghee, or tallow. Reducing LA intake is one of the most powerful things you can do to lower inflammation and protect your gut lining from damage.

    What’s problematic about LA is its pervasiveness. Even the meat you eat was likely raised with high-LA feed. To protect your health, I recommend keeping your intake below 5 grams per day. But if you can keep it below 2 grams per day, that’s even better. For accurate tracking, download the upcoming Mercola Health Coach app, which contains the Seed Oil Sleuth feature — it measures your intake to a tenth of a gram.

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    2. Heal your gut lining — Your gut lining is your first defense against harmful bacteria and toxins. If you’ve been eating ultraprocessed foods high in LA, there’s a good chance your gut barrier is compromised. To repair this, eat gut-supportive foods like bone broth, and foods rich in gelatin. These foods actively help rebuild the mucus lining of your gut, creating a stronger barrier against harmful toxins.

    Once your gut barrier begins to improve, then it’s time to increase your intake of dietary fiber. For a deeper understanding of this topic, read “Understanding Butyrate — The Key to Optimal Health and Well-Being.” There, I explain how you can slowly reintroduce dietary fiber to help your gut produce butyrate, which is an important short-chain fatty acid (SCFA) that further strengthens your gut barrier.

    3. Add more fermented foods to your diet — Fermented foods like sauerkraut, kimchi, kefir, and natural yogurt contain beneficial bacteria that actively combat harmful bacteria in your gut. By adding these foods daily, you’ll encourage a healthy microbiome balance, reduce inflammation, and dramatically lower your cancer risk. Make sure these foods are homemade and free from added sugars and preservatives, as these reverse their beneficial effects.

    4. Replace processed foods with whole foods — All the healthy food you’ve been eating will be for nothing if you continue to eat ultraprocessed food. They’re high in refined sugars, unhealthy fats, and other additives, which directly feed harmful gut bacteria and inflammation, increasing your risk of cancer.

    As mentioned in a previous article, these foods worsen your mood and emotional health, creating a cycle of addiction. To break free, go cold turkey for five days to restructure your dopamine system.

    Frequently Asked Questions (FAQs) About Rising Appendix Cancer Rates

    Q: Why is appendix cancer becoming more common among younger adults?

    A: Research shows appendix cancer rates are rapidly rising among adults under 50 due to significant lifestyle changes since the 1970s. Increased consumption of processed foods, sugary drinks, and processed meats, along with rising obesity and sedentary lifestyles, are major contributors. Environmental factors such as widespread antibiotic use and industrial chemicals also play a suspected role.

    Q: What are the early signs of appendix cancer, and why is it often diagnosed late?

    A: Early signs of appendix cancer include persistent bloating, unexplained weight loss, changes in bowel habits, and sudden abdominal pain. However, these symptoms are frequently mistaken for less serious conditions, causing delays in diagnosis. Since appendix cancer doesn’t have specific screening tests, it often remains undetected.

    Q: How is the bacteria colibactin linked to colorectal and appendix cancers in younger people?

    A: Colibactin is a harmful toxin produced by certain strains of E. coli in the human gut. Studies found colibactin exposure leaves genetic “fingerprints” called SBS88 and ID18, strongly associated with colorectal cancers diagnosed at younger ages. These genetic changes occur early in life and remain hidden for decades, eventually causing cells to become cancerous. Colibactin specifically damages the APC gene, a crucial defender against uncontrolled cell growth.

    Q: Can lifestyle changes prevent appendix and colorectal cancers?

    A: Yes. Lifestyle changes significantly reduce cancer risks. Maintaining a healthy weight, increasing physical activity, and eating a balanced diet rich in fruits, vegetables, whole grains, and fermented foods can decrease inflammation and protect gut health. Avoiding tobacco, reducing alcohol intake, and eliminating processed foods, especially those high in LA, further reduces your risk.

    Q: What practical steps can you take immediately to protect your gut and lower cancer risk?

    A: To lower your gastrointestinal cancer risk, start by:

    • Reducing harmful fats — Eliminate vegetable oils like soybean, sunflower, canola, and corn oil from your diet.

    • Healing your gut lining — Eat gut-supportive foods like bone broth to strengthen your gut barrier against toxins.

    • Adding fermented foods — Regularly consume naturally fermented foods such as sauerkraut, kimchi, and kefir to repopulate healthy gut bacteria.

    • Replacing processed foods with whole foods — Choose fresh, unprocessed meals instead of packaged and ultraprocessed items to decrease inflammation.