PROTIME-FITNESS HOLISTIC HEALTH AND WELLNESS

  Mediterranean Diet: Supports Brain Health A new study offers hope for people worried about their risk of dementia: what you eat might help protect your brain, even if you have genes that put you in the highest risk category for Alzheimer’s . Researchers from Mass General Brigham, Harvard, and the Broad Institute tracked thousands of adults for decades. They found that people who stuck to a Mediterranean-style diet—a way of eating rich in fruits, veggies, whole grains, nuts, fish, and olive oil—were less likely to develop dementia and experienced slower memory decline. The effect was powerful in those with two copies of the APOE4 gene, the variant most closely linked to Alzheimer’s disease. The science here is striking. People with one copy of APOE4 have a three-to-four times greater risk for Alzheimer’s; two copies raise the risk to twelve times higher than average. This study suggests that a healthy diet can actually help offset some of that genetic risk. Researchers believe tha...

 Reducing Diabetes Risks: A Three-Step Approach A new study led by Harvard T.H. Chan School of Public Health reveals that a few practical lifestyle changes can significantly reduce your risk of type 2 diabetes. The research, published August 25, 2025, in the Annals of Internal Medicine, followed nearly 5,000 people for six years as part of the PREDIMED-Plus trial—the largest nutrition and lifestyle study ever conducted in Europe. The findings are striking: people who combined a Mediterranean-style diet with calorie control, regular moderate exercise, and professional support cut their chance of developing type 2 diabetes by 31%. That’s not just a statistic—it means millions of people could avoid diabetes with straightforward, sustainable habits. Here’s what worked: Participants ate plenty of fruits, vegetables, whole grains, and healthy fats, while limiting red meat. They also trimmed about 600 calories from their daily intake, added brisk walks and strength exercises to their rout...

DIABETES: CAUSES, SYMPTOMS, MANAGEMENT, AND PREVENTION    Diabetes is a complex, chronic condition that comes in several forms, each with its own causes, risks, and best ways to manage it.  Diabetes alters how your body uses insulin, a substance produced in the pancreas, required by cells to absorb sugar in the form of glycogen. When glycogen is unavailable to your cells, they lack an energy source. The two most common types of diabetes are Type 1 and Type 2 diabetes. Type 1 is primarily an autoimmune issue—your own immune system mistakenly destroys the insulin-producing cells in your pancreas (Nature Reviews Disease Primers) There are rare, less-understood forms as well, often linked to genetics. Type 2 diabetes, which accounts for over 90% of all cases, develops when your body becomes resistant to insulin or doesn’t make enough of it (Nature Reviews Disease Primers; NY.gov). Symptoms can be similar to Type 1, but often develop more gradually and can also include blurred...

COLONOSCOPY: WHAT YOU NEED TO KNOW A colonoscopy remains one of the most effective ways to detect and prevent colorectal cancer before it becomes a serious threat. During the procedure, doctors can find and remove precancerous polyps, significantly lowering your chances of developing colorectal cancer later on. Studies consistently show that getting a colonoscopy every 10 years—recommended for most adults at average risk—not only saves lives but also costs less over time compared to other screening methods like yearly fecal occult blood tests (FOBT) (Annals of Internal Medicine). Medical experts generally advise starting regular colonoscopy screenings around age 45 or 50, depending on your health history, and repeating it every decade if no issues are found. This timeline is supported by substantial evidence showing colorectal cancer rates stay very low within ten years of a clean colonoscopy (BMJ). If colorectal cancer or certain polyps run in your family, your doctor might suggest be...

  Electrolyte Replacement Drinks: What you need to know Electrolyte drinks are designed to help your body recover fluids and key minerals like sodium, potassium, magnesium, and chloride—nutrients you lose when you sweat heavily during strenuous workouts, illness, or hot weather. Many contain carbs (usually sugars) to provide quick energy and help your body absorb fluids more efficiently. When Do You Need Them? These drinks come in handy during long or strenuous exercise sessions (think: over an hour), when you’re working or exercising in the heat, or if you’re losing a lot of sweat for any reason. In those situations, plain water can actually dilute your blood sodium levels—sometimes leading to a dangerous condition called hyponatremia. The sodium in electrolyte drinks helps prevent this and keeps fluids in your system longer, making them especially useful for endurance athletes, outdoor workers, or anyone facing intense physical challenges. How Do They Stack Up Against Water? Rese...

  CONCUSSIONS: SYMPTOMS AND TREATMENTS A concussion is a form of mild traumatic brain injury (mTBI) that often brings a mix of physical, cognitive, and emotional symptoms. People typically experience headaches, dizziness, fatigue, trouble focusing, memory gaps, irritability, and disrupted sleep. Visual issues like blurry vision or light sensitivity are common, too, since the brain’s visual system can get thrown off after a concussion (Frontiers in Neurology; Pediatrics; International Review of Psychiatry). Most folks recover within a few weeks, but about a third face symptoms that linger longer than expected, a condition called post-concussion syndrome (PCS) (Frontiers in Neurology; Pediatrics; International Review of Psychiatry). Early treatment focuses on rest—both physical and mental—to let the brain heal. But recent research suggests that after a brief rest period, it is beneficial for one to gradually return to activity. At the same time, monitoring symptoms can actually help ...

 MENOPAUSE: SYMPTOMS AND TREATMENTS Menopause signals the end of a woman’s reproductive years and comes with a wide array of symptoms that can differ significantly in both severity and duration. The most frequent complaints are hot flashes and night sweats—known as vasomotor symptoms—which affect up to two-thirds of women going through menopause (Nature Reviews Endocrinology, 2018; Menopause Review, 2014).  Other common issues include trouble sleeping, mood swings, cognitive changes, vaginal dryness, and shifts in sexual function (Journal of General Internal Medicine, 2008). Some women also report joint pain, headaches, or urinary problems. The type and intensity of symptoms can vary by individual and across cultures, but hot flashes and night sweats are by far the most widely reported (Nature; Menopause Review; Springer). Mood disturbances—like irritability, anxiety, and depression—are also common and can impact overall quality of life, often accompanied by sexual dysfunction...