With the Russian cancer vaccine Enteromix that could prevent colon cancer, more and more people are now talking about it. However, that's not just it, in fact, your diet too can be effective against colon cancer.

Broccoli and Brussels sprouts may finally earn a prime spot on your plate. A new meta-analysis suggests that eating cruciferous vegetables, including broccoli, cauliflower, kale, and cabbage, could significantly lower the risk of colon cancer, one of the deadliest cancers worldwide. The study is published in BMC Gastroenterology.

Colon Cancer: A Global Health Concern

Colon cancer (also known as colorectal cancer) remains the third most common cancer globally and the second leading cause of cancer-related deaths, claiming over 903,000 lives in 2022, according to the World Health Organization. Nearly 1.9 million people are diagnosed every year, and diet is considered one of the most important, and controllable, risk factors.

Read: Russian Cancer Vaccine Enteromix Could Prevent Colon Cancer, Details Inside

The Study: 17 Trials, Nearly 640,000 Participants

The study, published in BMC Gastroenterology, systematically reviewed 17 cohort and case, control studies involving more than 639,000 participants, including 97,595 colon cancer cases.

Researchers discovered that those who consumed higher amounts of cruciferous vegetables had a 20% lower risk of developing colon cancer compared to those with the lowest intake.

Interestingly, the benefits were dose-dependent, meaning the risk reduction was greatest between 20–40 grams per day, roughly half a cup of cooked broccoli or two to three cups of raw kale. The protective effect plateaued between 40 and 60 grams, with no significant additional benefit beyond that amount.

Why Cruciferous Vegetables Protect the Gut

Cruciferous vegetables are part of the Brassicaceae family and include broccoli, Brussels sprouts, cabbage, cauliflower, kale, bok choy, and mustard greens. They are packed with fiber, vitamin C, carotenoids, and flavonoids, but what makes them special are glucosinolates-sulfur-containing compounds that break down into isothiocyanates (ITCs), including sulforaphane, when chewed.

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“These bioactive compounds have been shown to block enzymes that activate carcinogens, trigger cancer cell death, inhibit the growth of new blood vessels that feed tumors, and stop abnormal cell growth,” explains Dr. Supriya Rao, a quadruple board-certified gastroenterologist to Yahoo News.

Nutrition expert Elizabeth Harris, M.S., R.D.N., also told the media outlet that a fiber-rich, plant-forward diet supports healthy gut bacteria, reduces inflammation, and promotes regular bowel movements, factors known to protect against colorectal cancer.

Regional Differences in Risk Reduction

Interestingly, researchers noticed geographical variations in the results. The protective effect was most prominent in North America and Asia, while the data was less consistent in Europe and Australia. Experts suggest this could be due to differences in cooking methods, dietary patterns, or genetic factors.

“While the study strengthens the evidence that diet plays a role in colon cancer prevention, results should be interpreted with caution due to variations in study design and dietary assessment,” the authors note.

Adding Cruciferous Vegetables to Your Diet

Dietitians say incorporating these vegetables into meals doesn’t have to be boring.

“For a quick side dish, toss broccoli with olive oil and roast or air-fry until crispy,” suggests food scientist Jennifer Pallian, B.Sc., R.D, as reported in Yahoo News. “Try a simple beef and broccoli stir-fry for dinner, or blend kale into a smoothie for an easy nutrient boost.”

Pallian also recommends pairing these veggies with a source of fat, like olive oil or tahini, to boost absorption of fat-soluble vitamins.

One caution: cruciferous vegetables may cause gas or bloating in some people. “Introduce them gradually and stay hydrated to improve digestion,” Harris advises.

Colon cancer is largely preventable through lifestyle choices, and diet plays a critical role. This study adds to growing evidence that even small, consistent amounts of broccoli and other cruciferous vegetables can offer a measurable protective effect.

Experts recommend aiming for at least 20–40 grams per day, a goal that’s as simple as adding a handful of broccoli to your lunch or dinner.

“Consistency matters more than quantity,” Dr. Rao concludes. “Small changes made every day add up to long-term protection.”

Following the MIND diet may help slow brain aging by more than two years, according to new research.

The MIND diet is a combination of the Mediterranean diet and the DASH diet, both known for their health benefits, but it is specially designed to protect brain function. In a long-term study of over 1,600 adults, researchers found that people whose eating habits closely followed the MIND diet showed less brain shrinkage over time, especially in gray matter, which is crucial for memory, thinking, and decision-making. They also had fewer signs of brain deterioration, such as enlarged ventricles.

On average, those who stuck most closely to the diet had brain changes equivalent to being about 2.5 years younger compared to others.

Brain aging is the natural, progressive process of structural and chemical changes in the brain over time, resulting in typical age-related cognitive decline, such as slower processing speeds, reduced brain volume (atrophy) and memory lapses.

"MIND-recommended foods rich in antioxidants, such as berries, and high-quality protein sources like poultry may reduce oxidative stress and mitigate neuronal damage," write the researchers in their published paper.

This combination diet focuses on foods rich in antioxidants and nutrients that protect brain cells and may help reduce oxidative stress and inflammation, both of which contribute to brain aging. At the same time, it limits unhealthy foods like fried items, red meat and processed foods, which can damage blood vessels and brain tissue.

However, the study does not explain how the MIND diet directly affects the brain and factors like lifestyle, sleep, or genetics may also play a role, according to the scientists.

READ MORE: High Brain Age May Increase Dementia Risk, Study Shows

What is Mediterranean Diet?

The Mediterranean diet is a plant-focused way of eating, inspired by the traditional diets of Mediterranean countries. It emphasizes fresh fruits and vegetables, whole grains, legumes, nuts, seeds, and olive oil as the main source of fat. The diet includes moderate amounts of fish and dairy while limiting red meat and sweets.

Beyond what’s on the plate, it also encourages lifestyle habits such as regular physical activity and sharing meals with others, which supports social connections and helps reduce stress.

How To Follow a Mediterranean Diet?

Incorporating the Mediterranean diet into your daily routine doesn’t have to be complicated. Start by adding more fresh fruits and vegetables to every meal, swapping refined grains for whole grains, and including nuts, seeds, and legumes as snacks or salad toppings. Use olive oil as your main cooking fat instead of butter or processed oils, and aim to include fish or seafood a few times a week.

Red meat and sweets can be enjoyed occasionally, rather than daily. Beyond food, try to stay active through walking, yoga, or other forms of exercise, and make mealtimes a social experience whenever possible, sharing meals with family or friends to combine nutrition with connection and reduced stress.

Mediterranean Diet Can Also Lower Alzheimer’s Risk by 35%

A long-term study conducted by the Nurses’ Health Study (NHS), which followed female nurses from 1989 to 2023, found that people who closely followed the Mediterranean diet over the years had a significantly lower risk of dementia and better cognitive function.

This protective effect was particularly evident in individuals with varying genetic risk for Alzheimer’s, including carriers of the APOE-e4 gene. Similar findings were also observed in the male Health Professionals Study.

While the Mediterranean diet as a whole was linked to reduced dementia risk, researchers highlighted a few key components that seem to have the most impact: fresh fruits, nuts, and sources of monounsaturated fats, such as olive oil and avocados.

The study indicates that sticking to the Mediterranean diet over the long term may substantially lower the risk of Alzheimer’s, even for those with a genetic predisposition. This diet is packed with fiber, antioxidants, healthy fats, and lean proteins, found in foods like fruits, vegetables, nuts, seeds, legumes, whole grains, seafood, and olive oil. Incorporating more of these foods into your daily meals can be a simple way to support brain health.

While many studies suggest that caffeine may be dangerous for your physical health, a new Neuropsychopharmacology study suggests that it may protect against, and even reverse, memory problems caused by lack of sleep.

In this animal study, scientists at the National University of Singapore have found that sleep-deprived mice struggle to recognize other mice however, mice that were given caffeine for a week before being being sleep-deprived performed much better on tests and did not show the same memory loss.

Additionally, when caffeine was directly applied to brain tissue from sleep-deprived mice, it improved communication between brain cells in this region -- suggesting that caffeine doesn’t just mask tiredness but may also help repair disrupted brain activity.

NUS physiologist Lik-Wei Wong explained: "Sleep deprivation does not just make you tired. It selectively disrupts important memory circuits.

"We found that caffeine can reverse these disruptions at both the molecular and behavioral levels. Its ability to do so suggests that caffeine's benefits may extend beyond simply helping us stay awake."

"Our findings position the CA2 region as a critical hub linking sleep and social memory. This research enhances our understanding towards the biological mechanisms underlying sleep-related cognitive decline. This could inform future approaches to preserving cognitive performance," NSU neuroscientist Sreedharan Sajikumar added.

Based on these results, the study concluded that sleep deprivation increases signaling linked to adenosine, a chemical that promotes sleep but can also weaken memory circuits. But with moderate amounts of intake, caffeine appears to block this effect and help the brain maintain normal function

While the discovery offers a clearer understanding of how sleep, memory and caffeine are connected, the findings are based on mice and more research is needed to confirm if the same benefits apply to humans.

How Much Coffee Should You Consume?

Due to how much caffeine can actually affect one’s body, experts recommend 400 milligrams only per day. That is about four cups, it is also better to consult a doctor about this as caffeine sensitivity is different for people. Some people are more sensitive to caffeine than others.

How you react depends on your health, what medicines you take, and how fast your body processes things. Too much caffeine can cause problems, so it's important to pay attention to how you feel and not go overboard. Here is what happens to your body when you drink too much caffeine daily.

Premature Skin Aging

Caffeine can slow down how your skin makes collagen, which keeps it tight and smooth. Less collagen means more wrinkles, making you look older faster. Cutting back on coffee might help your skin stay younger-looking.

Elevated Blood Pressure

Too much caffeine can make your blood pressure go up. This can be bad for your heart and increase your risk of problems like heart attacks and strokes. It's not clear exactly why, but it's a risk.

Increased Anxiety and Stress

Caffeine can make you feel jittery and anxious. It can also trigger your body's "fight or flight" response, which is like a panic reaction. If you already feel anxious, caffeine can make it much worse.

Actress Saba Azad has been hospitalized after being infected with the parasite Cyclospora cayetanensis. The infection has led to significant weight loss of around 4 kg, leaving her extremely weak and barely able to walk.

Calling the bug “nasty piece,” Azad, in a post on social media platform Instagram, rued that she got the infection even though she always ate home-cooked food and carried her own water bottle for drinking water.

The actress also shared a photo of herself lying in a large hospital bed, looking visibly frail. She described the ordeal as the “worst 14 days” of her life.

“Worst 14 days of my life. Cyclospora cayetanensis...you nasty piece of work!! For someone who only ever eats home food, carries her water bottle everywhere, this stomach bug came outa nowhere, that too at the busiest time of the year for me,” she wrote on Instagram.

She also shared how the illness drastically affected her physical strength and her weight.

“I have lost 4 kgs that I didn’t have spare in two weeks, and I can barely walk,” Azad said.

“One day I'm training twice a day, doing pull-ups, lifting heavy, and the next I'm half my size, without strength to lift a goddamn toothpick, let alone weights,” she added.

The actress and musician advised people to wash their salad leaves and vegetables properly.

"For the love of your gut, wash your salad leaves and veg like your life depends on it - cause sometimes it really does!!”

The 41-year-old noted that “Baking soda + veggie wash” is her new way to wash them.

She also mentioned that her boyfriend, Hrithik Roshan, has been a constant source of support during this time.

What is Cyclospora cayetanensis

Cyclospora cayetanensis is a parasite that leads to the illness Cyclosporiasis -- a form of food poisoning.

One can get a Cyclospora infection from contaminated food or water. It causes watery diarrhea and other intestinal symptoms.

A Cyclospora infection can be mild or very serious, and may last weeks or months. It is typically treated with antibiotics.

People with weakened immune systems, such as those with HIV/AIDS or cancer, are more at risk of severe disease.

Symptoms Of Cyclospora Infection

Symptoms of cyclosporiasis usually start within a week of exposure (eating or drinking contaminated food or water) and include:

• Watery or explosive diarrhea
• Loss of appetite
• Bloating and gas
• Fatigue (extreme tiredness)
• Low-grade fever
• Nausea
• Stomach cramps
• Vomiting

How To Prevent Cyclospora Infection

While it is not yet fully understood how Cyclospora gets into food and water, individuals can prevent cyclosporiasis by not consuming food or water that may be contaminated with feces.

The US CDC advises people to take measures to prevent the foodborne illness such as:

• Wash your hands with soap and water before and after handling or preparing raw fruits and vegetables.
• Wash all fruits and vegetables thoroughly under running water before eating, cutting, or cooking.
• Fruits and vegetables that are labeled "prewashed" do not need to be washed again at home.
• Scrub firm fruits and vegetables, such as melons and cucumbers, with a clean produce brush.
• Cut away any damaged or bruised areas on fruits and vegetables before preparing and eating.
• Refrigerate cut, peeled, or cooked fruits and vegetables as soon as possible (within two hours).