Nicola Dean Naturopath Herbalist

Nicola Dean Naturopath Herbalist Healthy living, nutritional information and herbal medicine for thriving in menopause & older age.

Nicola creates a safe, non-judgemental environment in which to tell your story, where you will get a different perspective and negotiate an uniquely individual health plan that is not only effective but sensible and of course, very do-able!

18/07/2025

A recent study showed that a diet focused on plant-based foods containing natural compounds called methyl adaptogens—like turmeric, garlic, berries, and green tea—can help slow down the body’s biological aging. Scientists looked at DNA methylation, which is a marker that reveals how old our cells really are, in men aged 50 to 72 who followed a nutrient-rich, plant-forward lifestyle. Those who ate more of these special foods showed bigger reductions in their epigenetic age, even when considering weight loss and their starting age. This means certain foods might directly influence how quickly our bodies age on a molecular level.

The study used a well-known tool called Horvath’s epigenetic clock to measure these effects. While the study was small and focused on middle-aged men, the findings support earlier research linking diets rich in polyphenols—found in many plants—to healthier, slower aging. This gives hope that simple food choices can play a powerful role in maintaining health and longevity. Researchers suggest future studies with more diverse groups to confirm these promising results.

17/07/2025

🚨 A high-magnesium diet slows brain aging and reduces your dementia risk, study shows.
A new study from the Australian National University has found that a high-magnesium diet can significantly slow brain aging and reduce the risk of dementia, especially in women.
Analyzing health data from over 6,000 individuals aged 40 to 73, researchers discovered that people who consumed more than 550 mg of magnesium daily had brains that appeared almost a year younger by age 55 compared to those with lower magnesium intake.
The greatest benefits were observed in postmenopausal women, suggesting magnesium’s anti-inflammatory properties may offer heightened protection in this group.
Magnesium is abundant in leafy greens, nuts, seeds, legumes, and whole grains, and while its benefits for bone and heart health are well known, this research points to a promising role in preserving brain function. As dementia rates continue to climb globally, the findings highlight how simple dietary changes could become powerful tools in protecting cognitive health. Researchers stress the need for further studies to solidify these findings and inform future public health guidance.
🔗 Read more here: https://www.voisefoundation.org/magnesium-can-help.../

Great info on brain health 🧠
16/07/2025

Great info on brain health 🧠

15/07/2025

Scientists have long known exercise helps protect the brain and reduce risks of dementia, but new research reveals that even a small daily dose of movement can make a big difference for older adults. A study from the University of South Australia and the AdventHealth Research Institute found that just five minutes of moderate-to-vigorous exercise each day was linked to significantly better cognitive function in people aged 65 to 80.

Activities that get you “huffing and puffing,” like running or swimming laps, were shown to improve brain skills such as focusing, multitasking, and processing information. Even moderate exercises like walking had positive effects. The study measured activity levels with wrist-worn devices and tested brain function with cognitive tasks.

Interestingly, the biggest boost happened when people moved from almost no exercise to just five minutes daily. The benefits were strongest for short-term memory and attention, but did not extend to long-term memory or visual-spatial skills.

The study also found that when it comes to brain health, spending more time exercising was more beneficial than extra sleep or sedentary time, suggesting the importance of prioritizing movement.

Experts recommend easy ways to get those five daily minutes, including brisk walking, swimming, cycling, light weightlifting, or even gardening and housework. The key is simply to get moving and raise your heart rate, even briefly.

15/07/2025

Autophagy is the body’s way of “self-eating” damaged and diseased cells to keep itself healthy. This natural cleaning process, discovered by Nobel laureate Yoshinori Ohsumi, kicks in when the body is under mild stress like hunger, exercise, sleep, or environmental challenges. During fasting, for example, the body uses its own damaged cells as energy, breaking them down and recycling their parts to make way for new, healthy cells.

This process is especially important for seniors because as we age, the body’s ability to clean out harmful cells slows down. Without enough autophagy, damaged cells build up, increasing inflammation and the risk of diseases like Alzheimer’s and Parkinson’s. Supporting autophagy helps recycle cellular components, boosts energy, and strengthens the immune system.

Caregivers can encourage habits that support autophagy in seniors, such as gentle exercise like walking or chair workouts, eating nutritious foods rich in antioxidants, and ensuring good quality sleep for the body’s natural repair. Recent research also suggests that enhancing autophagy may slow chronic diseases like diabetes and neurodegeneration.

15/07/2025

So true!

14/07/2025

Exercise isn’t just about building muscle or shedding weight—it fundamentally changes your brain. Recent research reveals that regular physical activity stimulates neurogenesis in the hippocampus, a region critical for memory and emotional regulation. This growth of new neurons doesn’t just enhance cognitive function—it can actively weaken the grip of trauma and addiction-related memories. Through a process known as neural remodeling, exercise helps rewire the brain’s pathways, reducing the emotional weight of past experiences and improving resilience. It’s a biological reset that not only sharpens focus and lifts mood but also reshapes the mind’s response to pain and craving, making movement one of the most powerful forms of mental healing available.

13/07/2025

🥦 A new clinical trial reveals that a green Mediterranean diet—rich in polyphenols and low in red meat—could protect the brain from age-related decline.

The 18-month study followed 224 participants (mostly men, average age 51) divided into three dietary groups: a standard healthy diet, a traditional Mediterranean diet, and a green Mediterranean diet. The latter included daily servings of walnuts, green tea, and Mankai duckweed shakes, all high in polyphenols.

MRI scans and health markers showed that those on the green Mediterranean diet experienced significant improvements in blood sugar control and cognitive function. These participants also displayed a “younger” brain age relative to their actual age. Researchers found a link between stable blood sugar levels and reduced brain tissue loss—an important marker of aging.

Polyphenols, which can cross the blood-brain barrier, are believed to reduce inflammation and oxidative stress—two major contributors to cognitive decline. The study suggests that diets high in polyphenols may help preserve brain structure and function, potentially offering a powerful nutritional strategy to support cognitive health as we age.

RESEARCH PAPER 📄
Kalpan et al, " The effect of a high-polyphenol Mediterranean diet (Green-MED) combined with physical activity on age-related brain atrophy: the Dietary Intervention Randomized Controlled Trial Polyphenols Unprocessed Study," DIRECT PLUS

11/07/2025

Scientists have finally settled a long-standing debate: the adult human brain can grow new neurons. A groundbreaking study published in Science has confirmed that neurogenesis - the birth of new neurons - doesn’t stop in childhood but continues well into old age.

By using advanced RNA sequencing techniques, researchers identified neural precursor cells and immature neurons in brains up to 78 years old. These cells were especially abundant in the hippocampus, the brain region responsible for memory and learning.

This discovery not only puts an end to decades of scientific controversy, but it also opens new avenues for understanding the brain’s adaptability. The findings suggest that continued neuron growth may play a role in neurological conditions such as Alzheimer’s, epilepsy, and depression.

With solid proof that neurogenesis persists into later life, scientists can now turn their attention to how it might be harnessed to treat brain disorders and improve mental health and cognition across the lifespan.

07/07/2025

For decades, we were told to fear cholesterol. Butter, eggs, and full-fat dairy were banished from our plates in the name of heart health. But mounting evidence points to a different enemy lurking in our diets, one far more pervasive and insidious: added sugars.

Modern research is reshaping our understanding of cardiovascular disease, and sugar is emerging as a central driver of the epidemic. Excessive consumption of free sugars, especially fructose, triggers a cascade of harmful effects within the body. In the liver, fructose fuels a process called de novo lipogenesis, leading to the overproduction of very-low-density lipoprotein (VLDL) particles. These triglyceride-rich lipoproteins contribute to plaque formation and disrupt the delicate inner lining of our blood vessels, known as the endothelium.

The data is compelling. Large-scale cohort studies have shown that for every 5 percent increase in daily calories from added sugar, the risk of coronary heart disease climbs by roughly 20 percent, even when LDL cholesterol levels remain unchanged. This suggests that focusing solely on cholesterol misses the bigger picture.

The role of sugar doesn’t stop there. Diets high in refined carbohydrates cause repeated spikes in insulin levels, impairing nitric oxide production and narrowing blood vessels. Over time, this accelerates the development of atherosclerosis. Simultaneously, excessive sugar intake fuels inflammation through cytokines like IL-6 and CRP, weakening the structural integrity of plaques and increasing the likelihood of heart attacks.

The good news is that small dietary shifts can make a big difference. Reducing added sugars to under 5 percent of your total daily energy intake, along with adopting a low-glycaemic, nutrient-dense diet, can significantly lower inflammation, improve blood lipid profiles, and protect long-term cardiovascular health.

The truth is clear. Cholesterol was never the sole villain. It is sugar that has silently shaped the modern heart disease crisis.

Follow Minds Canvas to uncover more health insights that challenge outdated thinking and bring you closer to evidence-based wellness.

07/07/2025

New research reveals that sugar metabolism in brain cells may be a crucial defense against Alzheimer’s and related dementias.

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