I remember sitting at my desk one afternoon, struggling to focus on a simple task. My thoughts were clouded, and I felt unusually exhausted, despite having slept well the previous night. I shrugged it off, blaming work stress and a busy schedule. But as the days went on, the fatigue became more pronounced. I realized something deeper might be at play.

After visiting my doctor, the culprit was clear: I had iron deficiency.

Feeling tired, irritable, or having trouble concentrating are all subtle signs that may point to an iron deficiency. According to the World Health Organization (WHO), iron deficiency is the most widespread nutritional disorder globally, affecting people in both developed and developing nations. But, despite its prevalence, many remain unaware they are affected because symptoms often mimic general tiredness or stress.

WHO estimates that over 30% of the global population is anaemic, with many cases stemming from iron deficiency. This condition can worsen, especially in developing countries where infectious diseases can exacerbate iron depletion. Iron deficiency, when left unaddressed, can progress into iron deficiency anaemia, a condition where haemoglobin levels drop significantly.

Haemoglobin is the protein in red blood cells responsible for transporting oxygen from the lungs to the rest of the body. Without enough of it, the body's oxygen supply diminishes, resulting in symptoms like fatigue, weakness, and shortness of breath.

The National Institutes of Health (NIH) explains that iron deficiency can also cause dizziness, headaches, cold extremities, pale skin, and chest pain. In more severe cases, your heart must work harder to circulate oxygen, which can lead to irregular heartbeats and other cardiovascular problems. Beyond physical symptoms, iron deficiency can impact cognitive function, memory, and overall productivity, significantly lowering one's quality of life.

Importance of Iron in the Diet

Iron is vital for the production of red blood cells, which transport oxygen throughout the body. Without adequate iron, the body is at risk of developing anaemia, and people may experience persistent fatigue, weakness, and a range of other symptoms. Yet, many cases of iron deficiency can be managed or even prevented with simple dietary changes.

Iron-rich foods are key to maintaining optimal health. Red meat, particularly darker cuts like beef or lamb, is an excellent source of haem iron, the type of iron most easily absorbed by the body. In contrast, non-haem iron, found in plant-based foods, isn't absorbed as efficiently.

This is why experts recommend combining iron-rich plant foods like spinach, lentils, and fortified cereals with vitamin C-rich foods like citrus fruits, which enhance iron absorption.

One common dietary habit to avoid is consuming tea with meals. The tannins in tea can inhibit iron absorption, so it’s better to enjoy tea between meals.

Pregnant and breastfeeding women, in particular, should ensure they consume two servings of iron-rich foods per day. These servings might include lean red meat, poultry, seafood, eggs, or legumes, as advised by health professionals.

Iron Deficiency in Women: Hidden Impact of Menstruation

A significant factor contributing to iron deficiency in women, especially adolescents, is menstruation. Dr. Angela Weyand, an associate professor at the University of Michigan Medical School, points out in a Mirror report, that menstruation can drastically reduce iron stores in the body.

Young girls, in particular, may struggle with concentration in school due to undiagnosed iron deficiency, impacting their educational performance.

Heavier periods can be an additional challenge, as explained by Dr. Rachel Bercovitz of Northwestern University in a Mirror report. She notes that if a woman is changing her tampon or pad more frequently than every four to six hours, this could indicate heavy menstrual bleeding, which may further deplete iron levels.

In fact, a study conducted by the University of Michigan Medical School found that six percent of young girls aged 12 to 21 had iron-deficiency anaemia. Problems such as 'brain fog' and difficulty concentrating, which many women attribute to general fatigue, could very well be linked to low iron levels. Weyand believes these findings are only the "tip of the iceberg."

How to Check for Iron Deficiency?

Despite its widespread occurrence, iron deficiency often goes undiagnosed. One reason is that routine blood tests commonly screen for anaemia rather than directly measuring ferritin, a protein that stores iron in the blood. Ferritin tests can reveal hidden deficiencies before they become severe. The Centers for Disease Control and Prevention (CDC) recommends women of reproductive age have their iron levels checked at least once a decade.

For those who are deficient, iron supplementation may be necessary but should only be done under medical supervision. Over-the-counter supplements can be risky if not taken correctly, especially during pregnancy or breastfeeding.

Preventing and Managing Iron Deficiency

Preventing iron deficiency doesn’t have to be complicated. Incorporating iron-rich foods into your daily diet is a simple yet effective strategy. The CDC suggests adding the following foods to your meals to boost iron levels:

- Red meat (beef, pork, lamb, or venison)

- Seafood (fatty fish like salmon)

- Poultry (chicken or turkey)

- Eggs

These foods provide "heme" iron, which is more readily absorbed by the body. For those on a plant-based diet, non-heme iron sources such as lentils, beans, and iron-fortified cereals should be consumed with vitamin C-rich foods to increase absorption.

Iron deficiency is more than just a source of fatigue—it can have serious, long-term effects on your health. Being aware of the symptoms and maintaining a balanced diet with iron-rich foods can help keep your energy levels high and prevent complications.

If you suspect an iron deficiency, it's essential to speak to a healthcare provider and get a blood test to check your levels. With the right approach, you can easily restore and maintain healthy iron levels.

Each year, hundreds of people around the world lose their lives waiting for a life-saving organ transplant. The demand for organs far outweighs the supply, leaving many patients with little hope. But what if we could print organs—tailor-made for each patient—using their own cells? While we're not quite there yet, researchers are making significant strides in this futuristic field known as 3d bioprinting.

Though the technology is still far from clinical trials, scientists believe that when 3d-printed organs become a medical reality, the process will likely involve a blend of cutting-edge imaging, personalised cell harvesting, and highly advanced bioprinting methods. Here's what this groundbreaking process could look like.

Step 1: Creating a Personalised 3D Model

To print a functional organ, the process begins with creating a precise 3D blueprint. While generic models can serve as a starting point, personalisation is key. Using imaging technologies like MRI (Magnetic Resonance Imaging) and CT (Computed Tomography) scans, medical professionals can generate a detailed digital model of the organ tailored specifically to the patient’s anatomy. This personalized design enhances the chances of a successful transplant by ensuring the printed organ will fit and function properly in the recipient’s body.

Step 2: Collecting Patient’s Cells And Preparing Bioink

One of the biggest hurdles in organ transplantation is rejection, which happens when the recipient’s immune system attacks the new organ. To reduce this risk, scientists aim to use the patient’s own cells to build the organ. These cells are harvested, cultivated in labs, and combined with a specially designed “bioink”—a gel-like substance engineered to mimic the structure of natural tissues. This bioink becomes the medium through which living cells can be precisely layered and formed into complex biological structures.

Step 3: Printing the Organ

With a personalized 3D model in hand and a supply of bioink rich in the patient’s cells, the actual printing process begins. The organ is built layer by layer, using bioprinters designed to handle delicate biological material. Some methods involve extrusion-based bioprinting, which pushes the bioink through a nozzle to form a structure, similar to how icing is piped onto a cake. Other techniques rely on light-based bioprinting, which uses beams of light to shape the biomaterial with incredible precision.

In some cases, additional cells may be added to the organ after printing to support its development or enhance functionality. Although the exact tools and materials are still being refined, technologies such as the BIO X, BIO X6, and LUMEN X are among those helping to push the boundaries of what’s possible in tissue engineering.

Road Ahead

While researchers are still navigating numerous scientific and ethical challenges, the vision of printing fully functional, transplantable organs is no longer science fiction. With continued innovation and global collaboration, 3D bioprinting could one day eliminate organ shortages altogether, saving countless lives and revolutionizing modern medicine.

In a world where superfoods, supplements, and scientific advances define the health discourse, María Antonia Cuero's story shines for its elegant simplicity. At 123, María is officially the world's oldest living human—informally surpassing the Guinness World Record holder, France's Jeanne Louise Calment, who reached 122 years of age. Though her age remains in process of verification, the insights she offers are incontrovertibly priceless and scientifically validated.

Born on October 18, 1901, in Colombia, María has witnessed two world wars, numerous technological revolutions, and the dawn of modern medicine. Yet when asked what the secret to her remarkable longevity is, María doesn't refer to a magic pill or a genetic mutation. Rather, she attributes her longevity to two humble foods: fish and bananas—cornerstones of her daily diet, steeped in her coastal upbringing.

Growing up in a big family of 10 siblings by the Mayorquín River, María spent her days surrounded by nature. With fresh fish and tropical fruits readily available, her childhood diet was both organic and full of nutrients—years before these words became health buzzwords. Throughout the decades, she also raised eight children and is now the proud matriarch to 26 grandchildren, 24 great-grandchildren, and 54 great-great-grandchildren.

Although not officially documented by the Guinness World Records, María's identification card in 2012 indicates her birth as October 1901. She became the oldest to get vaccinated in March 2021, at 119 years old, marking yet another incredible achievement to her name.

However, aside from age and figures, it is María's way of living and attitude that provide deep insights into longevity.

Maria's Mindset and Philosophy of Longevity

In an interview on the Colombian television show Los Informantes, María discussed her philosophy of life: laugh frequently, don't worry excessively, remain active, and don't sit around too much. In her opinion, physical activity is essential. Her regimen included walking often, swimming, rowing, and being outdoors—long before fitness monitors or gym memberships were the rage.

These principles echo research in contemporary gerontology. Many studies identify an active life and good social relationships with a lower risk of chronic disease and longer lifespan. María's case supports that emotional well-being, combined with activity, is significant in healthy aging.

Fish

Of all the foods that she ate, fish is what María puts so much stress on. Living next to the river as a child, not only was she afforded the fresh catches each day, but she fished herself very frequently. "Good fish. I would fry the fish and then mix it with coconut and rice," she shared with a journalist.

Fish is a good source of high-quality protein, omega-3 fatty acids, vitamins D and B2 (riboflavin), and minerals like calcium, phosphorus, iron, zinc, iodine, magnesium, and potassium. Omega-3s in oily fish, particularly docosahexaenoic acid (DHA), are recognized to lower inflammation, maintain brain health, and decrease the risk of heart disease.

Scientific studies in the Journal of the American Medical Association have indicated that individuals with high levels of omega-3s live as much as 2.5 years longer on average. Another significant study identified a 40% lower risk of coronary heart disease mortality in those who ate regularly from fish with high levels of omega-3s, a figure further supported by the British Heart Foundation.

Bananas

María's second pillar of diet? Bananas—the smaller, sweeter bocadillo bananas (also referred to as sugar bananas or lady finger bananas). These bite-sized fruits are not only tasty but are full of fiber, antioxidants, potassium, and vital vitamins.

Bananas have been valued for centuries for their digestive and cardiovascular benefits. They help to control blood pressure, balance body fluids, and repair muscle and nerve tissue—all highly beneficial for elderly populations. The tryptophan and vitamin B6 contained in bananas also assist with serotonin formation, the "feel-good" neurotransmitter that enhances emotional well-being.

For María, these bananas were an everyday treat. And as science indicates, eating bananas on a regular basis can help with heart health, boost mood, and assist with muscle recovery.

What We Can Learn From Her Habit?

María's remarkable life is not merely about what she ate—it's about the regularity with which she lived. Her life was based on balance: a modest diet, regular exercise, a positive attitude, and close family ties. To this day, she radiates resilience. When asked what she is afraid of, her answer was moving: "I am not afraid of anything anymore."

This lack of fear and deeply ingrained calmness may also have protective health benefits. Studies have linked chronic stress to increased inflammation and a heightened risk of age-related diseases. María’s philosophy—“don’t worry too much”—may offer more protection than we’ve previously realized.

As the world population ages, María Antonia Cuero's life is an eloquent reminder: the route to longevity may not come in the form of costly therapies, restrictive eating, or vigilant self-tracking. It may sometimes be found in age-old secrets—eat fresh, move frequently, laugh without restraint, and enjoy the little things.

As we wait for official verification of her record-setting age, her legacy already walks tall as an example of how simplicity, persistence, and culture can overcome and thrive. In a world filled with constantly changing health fads, María's legacy encourages us to stop for a moment and ask—what really counts when it comes to living a long, healthy life?

Microplastics—those invisible particles of plastic pollution—may be doing more than just contaminating the environment. According to recent findings presented at the American Heart Association (AHA), they could also be silently contributing to clogged arteries, potentially raising the risk of heart attacks and strokes.

In a study that’s turning heads in the medical community, researchers discovered that fatty plaques found in neck arteries—known as carotid arteries—contained over 50 times more microplastic content compared to plaque-free arteries. Even more concerning, these microplastic concentrations were found to be significantly higher in individuals who had already suffered from a stroke, mini-stroke, or temporary vision loss caused by restricted blood flow.

What Exactly Are Microplastics?

Microplastics are extremely small particles—often less than five millimeters in size—created when larger pieces of plastic break down. They can enter the human body in multiple ways: through the air we breathe, the food we eat, and even skin contact. An even smaller subset, known as nanoplastics, measures under 1,000 nanometers and is completely invisible to the naked eye. Because of their minuscule size, these particles can infiltrate tissues, organs, and potentially disrupt biological functions.

The accumulation of microplastics in arterial plaques introduces a new dimension to the ongoing conversation about cardiovascular risk factors. While high cholesterol, smoking, and hypertension remain the usual suspects, environmental pollutants like microplastics are emerging as a stealthy but significant threat.

A Simple Solution In Your Kitchen?

Amid growing concerns about microplastic contamination, especially in drinking water, scientists have been working on practical ways to mitigate exposure. In 2024, a research team from Guangzhou Medical Centre made a breakthrough. They discovered that a common household activity—boiling water—can significantly reduce microplastic content in tap water.

According to the team, combining boiling with basic filtration can remove up to 90% of nanoplastic and microplastic particles (NMPs) from household water. However, the method’s effectiveness varied depending on the type of water used. In areas where tap water contains higher mineral content, commonly referred to as "hard water," the technique proved especially efficient.

The secret lies in limescale. As hard water is heated, it forms limescale—a chalky white substance—which appears to create a sticky layer that traps microplastic fragments. Researchers found this natural process enhanced the removal of plastic particles from water, offering a practical and affordable solution for most households.

While more research is needed to fully understand the long-term health effects of microplastics, early evidence suggests they may be more dangerous than previously thought—especially for cardiovascular health. Taking simple precautions, such as boiling and filtering drinking water, could help reduce exposure and offer a small but meaningful step toward safeguarding your heart and overall well-being.