The prevalence of diabetes in India has reached alarming proportions, with millions of people now living with the disease. This surge is fueled by a complex interplay of factors, including genetic predisposition, lifestyle choices, and environmental influences. However, one significant contributor that has gained increasing attention is the rising consumption of ultra-processed foods. These foods, often deep-fried, baked, or grilled, are readily available and deeply ingrained in Indian diets, making them a convenient and affordable option for many.

Advanced glycation end products (AGEs)

A recent study published in the International Journal of Food Sciences and Nutrition sheds light on the specific risks associated with ultra-processed foods. These foods are rich in advanced glycation end products (AGEs), compounds formed when sugars react with proteins during cooking processes like frying, baking, and grilling. AGEs are known to promote inflammation in the body, a key factor in the development of diabetes.

When we consume foods high in AGEs, these compounds can accumulate in our tissues, leading to oxidative stress and inflammation. This chronic inflammation can disrupt insulin signalling, making it difficult for the body to regulate blood sugar levels. Over time, this can lead to insulin resistance, a condition where the body's cells become less responsive to insulin, ultimately resulting in diabetes.

Impact on your health

Chronic inflammation caused by AGEs can have a far-reaching impact on our health, leading to a cascade of serious health problems. It's important to note that the effects of AGEs can be cumulative, meaning that over time, the repeated consumption of ultra-processed foods can contribute to a significant buildup of these harmful compounds in the body. This can increase the risk of developing diabetes and other chronic diseases. In addition to diabetes, AGEs have been linked to:

Hypertension

Inflammation can damage blood vessels, leading to increased blood pressure and an elevated risk of heart disease.

Heart disease

AGEs contribute to atherosclerosis, a condition where plaque builds up in the arteries and can lead to heart attacks and strokes.

Cancer

Some studies have suggested a link between chronic inflammation and an increased risk of certain types of cancer, although more research is needed to fully understand this connection.

Need for change

It's clear that the widespread consumption of ultra-processed foods is a major public health concern. To combat the rising rates of diabetes and other chronic diseases, it's essential to make healthier choices and reduce our intake of these harmful foods. This can involve several strategies,

Opt for whole, unprocessed foods

Prioritize fruits, vegetables, whole grains, lean proteins, and healthy fats in your diet. These foods are naturally low in AGEs and provide essential nutrients for optimal health.

Limit deep frying and grilling

Choose alternative cooking methods such as steaming, boiling, or baking, which can help reduce the formation of AGEs.

Explore alternative cooking methods

Experiment with different cooking techniques like air frying or grilling with a ceramic grill, which can help minimize the formation of AGEs while still providing a satisfying culinary experience.

Be mindful of portion sizes

Even if you're choosing healthier options, it's important to be mindful of portion sizes to avoid overeating.

Seek support and guidance

Consider consulting with a registered dietitian or healthcare provider for personalized advice on making healthy dietary changes.

It is widely accepted that what we eat shapes how we age, but new research suggests sugar may be one of the strongest drivers of faster ageing at the cellular level.

Using an advanced method known as the “epigenetic clock,” researchers uncovered a clear link between added sugar intake and the speed at which cells begin to show signs of ageing. The findings point to sugar as a key factor in biological ageing, even among people who otherwise eat well.

What Is The Epigenetic Clock?

The “epigenetic clock” is not a futuristic idea. It is a scientific tool that examines chemical changes in DNA to estimate biological age, which reflects the condition of cells rather than the number of years a person has lived.

For this study, scientists followed 342 women in midlife. They analysed dietary patterns and measured biological age using DNA samples collected from saliva, allowing them to compare what participants ate with how quickly their cells appeared to age.

Can Sugar Speed Up Cellular Aging?

The results showed a consistent pattern. Every gram of added sugar consumed was linked to a measurable increase in biological ageing. This effect appeared even in participants who followed generally healthy diets, suggesting sugar has an independent impact on cellular health. In contrast, diets lower in added sugar and richer in nutrients were associated with slower ageing at the cellular level.

Sugar And Longevity

Researchers observed that participants who consumed fewer added sugars tended to have a younger biological age. The strongest protective effects were seen in those whose diets focused on whole foods, fibre, and essential vitamins and minerals. These findings suggest that small dietary changes could influence long-term health and longevity.

Cutting Back On This One Food Could Help You Live Longer

• Cut the sugar, turn back time: Reducing added sugar intake by just 10 grams a day, roughly the amount found in a typical granola bar, was linked to a potential reversal of biological ageing by up to 2.4 months.
• Nutrient-rich diets for the win: Diets high in vitamins A, C, and E, along with magnesium and fibre, were strongly associated with a younger biological age.
• Mediterranean magic: Mediterranean-style diets, known for their anti-inflammatory and antioxidant properties, showed the strongest link to slower cellular ageing.

Excess Sugar Harms Cellular Health

High sugar intake contributes to chronic inflammation, oxidative stress, and damage to DNA, all of which place strain on the body’s cells. While the occasional sweet treat is unlikely to cause harm, regularly consuming large amounts of sugar can gradually interfere with the body’s natural repair systems.

Over time, this damage may accelerate ageing and increase the risk of chronic disease.

Simple Sugar Swaps To Try

Cutting back on added sugar does not mean giving up flavour. Simple changes can make a difference:

• Instead of candy: Choose dark chocolate with at least 70 per cent cacao, which offers antioxidants alongside sweetness.
• For a sweet breakfast: Opt for oatmeal topped with fresh berries or a protein-rich smoothie rather than highly sweetened cereals.
• Happy drinking: Replace sugary soft drinks or energy drinks with sparkling water or lower-sugar soda alternatives.

This research reinforces the idea that everyday food choices have a direct impact on cellular health. By prioritising whole foods and reducing added sugars, people may not only support better overall health but also slow the biological ageing process itself.

Small, consistent changes to diet could help protect cells over time and support a longer, healthier life.

Folklore has long suggested that a hot toddy, the warm alcoholic drink made with hot water, lemon juice, honey, and spirits such as whiskey, rum, or brandy, can ease a sore throat or help clear congestion caused by a winter cold. Many people swear by it. But what exactly is a hot toddy, and how does it work when you are dealing with cold and congestion?

What Is A Hot Toddy?

Hot toddy is a popular winter drink, especially during colder months. It is a traditional mix of whiskey or rum, hot water, honey, lemon, and warming spices like cinnamon or cloves. The drink helps warm the body, offers comfort in chilly weather, and may support the body during seasonal illnesses such as colds and flu.

Each ingredient plays a role. Honey is known for its natural antibacterial properties, while lemon provides vitamin C to support immune health. Alcohol acts as a mild vasodilator, which helps improve blood flow, and spices aid digestion while easing congestion. Together, these elements make hot toddy a soothing, natural option for winter discomfort.

That said, moderation is key. One serving, or at most two, especially in the evening, may help with sleep, stress, congestion, sore throat, and general discomfort. Below are some potential health benefits of drinking a hot toddy during winter.

Hot Toddy Health Benefits

1. Soothes Sore Throat and Cough

A hot toddy can feel deeply comforting when your throat is irritated during winter. The heat from the water, combined with honey, helps coat the throat and calm inflamed tissues. This can ease irritation caused by dry air or colds. Honey’s antibacterial qualities support healing, while lemon adds vitamin C to help the immune system. A small amount of whiskey or rum may further relax throat muscles, making coughing and swallowing less uncomfortable.

2. Boosts Immunity During Winter

Winter often brings frequent infections, but a hot toddy may help strengthen the body’s natural defences. Vitamin C from lemon supports white blood cells that fight viruses common in colder months. Honey provides antioxidants and enzymes that assist overall immunity. The warmth of the drink increases circulation, helping immune cells move efficiently through the body. Spices such as cinnamon or ginger offer anti-inflammatory benefits that may reduce the risk of infection. Having this drink before bedtime can support the body during seasonal changes.

3. Relieves Congestion and Clears Sinuses

Blocked noses are a common winter complaint, often caused by cold air outside and dry heating indoors. The steam from a hot toddy can help loosen mucus in the sinuses and nasal passages. Lemon’s acidity may help break down phlegm, while alcohol slightly widens blood vessels, which can ease congestion. Slowly inhaling the vapour can help open airways and make breathing more comfortable.

4. Warms You Inside Out

Few things fight winter chills better than a warm drink. Hot toddy raises your core temperature, helping warmth spread through the body. Alcohol encourages better circulation, especially to hands and feet that often feel cold. Ingredients like ginger or cloves add a warming effect by gently increasing metabolic heat.

5. Relaxation and Better Sleep

Winter stress, shorter days, and busy schedules can interfere with sleep. A hot toddy in moderation may help the body relax. Alcohol has a calming effect that can slow mental activity and ease restlessness. Honey may help stabilise blood sugar levels overnight, reducing sleep interruptions. The warmth of the drink also signals the body to wind down and prepare for rest.

Can A Hot Toddy Help With A Cold?

There is no cure for the common cold. Most people manage symptoms through home remedies and over-the-counter medicines. Honey is known for its anti-inflammatory effects, and lemon contains antioxidants that support health. However, no scientific studies have directly proven that hot toddies treat colds.

That said, according to Medical News Today, many people believe that a hot toddy can help ease common cold symptoms, including:

• runny nose
• sore throat
• sneezing
• fever
• body aches
• headache
• fatigue
• cough

While it may not cure a cold, a hot toddy can offer comfort and temporary relief during the winter months when used responsibly.

A young man walked into a hospital with two worrying symptoms that had been bothering him for nearly two weeks. His eyes had turned yellow and his urine had grown unusually dark. These are classic warning signs of jaundice, often linked to liver trouble. Naturally, doctors began running tests.

He had already consulted two doctors before reaching out to The Liver Doc, @theliverdr on Instagram, Dr Cyriac Abby Phillips, hepatologist and clinician scientist, who shared this case study on his Instagram post. Blood tests for common causes of acute hepatitis came back negative. Viral markers were clear. Autoimmune conditions were ruled out. Scan after scan showed nothing definitive. Despite extensive investigations, no one could pinpoint the cause.

When he finally The LiverDoc, even his team found themselves stuck.

A Simple Question Changed Everything

As Dr Philips later wrote in his post, the breakthrough came not from a scan or a lab report, but from a conversation. Almost as a last attempt, the team asked the patient a simple question. Had he changed anything recently in his diet?

The young man paused and then mentioned something that seemed harmless at first. He had started drinking coffee a few weeks earlier.

Coffee? That did not raise alarms immediately. As Dr Philips often points out in his posts, regular coffee is actually known to be protective for the liver. It does not cause jaundice.

But then came the detail that made everyone stop. It was not regular coffee. It was “Chinese coffee” given to him by his roommate.

Not All Coffee Is Coffee

When asked to show the product, the patient shared a photo. Dr Philips, a coffee lover himself, immediately realized this was not coffee at all. It was Chinese herbal coffee, specifically a product labelled as Jasmine Black Coffee, sold as an instant powder drink.

After what Dr Philips described as a “whodunit-style investigation,” the cause finally became clear. The young man had been drinking this herbal coffee for a week, about two to three cups a day, just before his symptoms began. Along with jaundice, he had severe itching of his hands and feet, another sign of liver injury.

The Hidden Danger Behind “Jasmine”

True jasmine plants, commonly used for flavoring teas, are generally safe in small amounts. But as Dr Philips explained in his post, several toxic plants are also casually referred to as “jasmine.”

These include Night-blooming jasmine, Yellow jessamine, and Star jasmine, all of which can cause serious toxicity. Some contain compounds that behave like vitamin D in the body, leading to dangerous calcium overload. This can damage not just the liver, but also the heart and kidneys.

Why Herbal Coffees Are Risky

The biggest concern, according to Dr Philips, is that these herbal coffees and teas are largely unregulated. There is no reliable way for consumers to know which plant species or plant parts are actually used. Health claims are made freely, but safety testing is often missing.

His advice is clear and direct. Stay away from advertised “exotic herbal drinks.” They are neither proven safe nor proven beneficial, and the risk to your liver may be far greater than you realize.