Menopause marks the end of a woman's menstrual cycle, however, the transition is rarely ever straightforward. While this phase brings significant changes to all women, Indian women often face it earlier than others. In fact, as per a 2016 study published in the Indian Journal of Medical Research, titled Natural Menopause Among Women Below 50 Years in India: A Population-based Study, notes: "In India, the range of mean age at menopause reported in different studies appears to be rather young."

The mean age where menopause occurs is between 45 to 55 years of age, whereas, in India, the age range is between 41.9 and 49.42. In fact, as per the National Family Health Survey 3, which was carried out during 2006-06, about 18% of married women in the age of 30 to 49 years had reached menopause.

Based on this data, nutritionist Pooja Makhija delved into the effects of menopause on Indian women and stressed on the importance of midlife health care.

Why Do Indian Women Hit Menopause Earlier?

Makhija highlighted an interesting fact that Indian women experience menopause about five years earlier than their Caucasian counterparts. While the global average age for menopause is around 51, Indian women typically reach this milestone at approximately 46.7 years. Makhija emphasizes the need for women in India to start caring for their midlife health much earlier, given this difference in timing.

As per the 2024 study published in journal Nature, titled, Exploring the triggers of premature and early menopause in India: a comprehensive analysis based on National Family Health Survey, 2019–2021, noted that due to ovarian insufficiency, some women attain early menopause. The study also based its data on National Family Health Survey 2019-21 to reach the results.

The study also quoted a PAN India study by Ahuja (2016) that noted a strong association between early onset of menopause and various factors that contribute it, including poor socio-economic background, being underweight, parity, and age at pregnancy. Women who live in rural areas where access to healthcare and nutrition may be limited, experience menopause earlier. Women who also have more children could experience an earlier menopause.

What Happens When You Hit Menopause Earlier?

As women approach menopause, they face a higher risk of heart disease and a faster decline in bone density. This is particularly concerning for Indian women, as they already tend to have low levels of vitamin D. Makhija points out that while menopause may be a subject of silence worldwide, it is even less discussed in Indian households, which contributes to women suffering in silence.

As per a 2023 study published in journal Nutrients, titled The Importance of Nutrition in Menopause and Perimenopause—A Review, menopause is also associated with an increased prevalence of obesity, metabolic syndrome cardiovascular diseases, and osteoporosis.

The study notes for the importance of a balanced diet and fluid intake and the role of dietary prevention of cardiovascular diseases, role of sleep and the key preventive nutrients in menopause. These are: vitamin D, calcium, vitamin C, B vitamins, and protein intake.

Makhija also urges that midlife care should not be about merely surviving menopause but thriving through it. She advocates for a fresh perspective on how Indian women approach menopause, with a focus on proactive health management.

The post also highlights that Indian women are less likely to seek treatment for menopause symptoms compared to their Western counterparts. Whether it's hormone replacement therapy (HRT), lifestyle adjustments, or dietary changes, informed choices can drastically improve midlife health.

Makhija concludes with a powerful message: "It’s high time we stop shying away from menopause. Let’s take charge of this together." The need for open conversation and proactive care has never been more urgent.

Many people are not aware that the popular foods they enjoy eating or processed snacks that add to their daily consumption could have carcinogenic components. While you may not see immediate effects, they slowly chip away at your health causing you long term damage.

A new study from China has found a worrying connection between aspartame, a common artificial sweetener, and glioblastoma, which is the most aggressive kind of brain cancer. This research, published in Scientific Reports, used mouse models to investigate how aspartame affects gut bacteria and how those changes might influence the development of glioblastoma.

How Aspartame Might Help Tumors Grow

Scientists discovered that aspartame might create the right conditions in your gut to help tumors grow. Specifically, people who had more aspartame also had less of a certain type of bacteria in their gut. This type of bacteria has been linked to other health problems before, like being overweight or diseases like Parkinson's. The study also found a link between aspartame and how certain genes work inside brain cancer tumors.

The researchers said their findings are important for understanding how safe artificial sweeteners are and how they might affect cancer growth. This new information could lead to new ways to treat this aggressive brain cancer, possibly by focusing on genes or using treatments that involve gut bacteria. The scientists plan to keep studying how aspartame changes things in the body and around tumors.

Past Worries and How Much is Okay

This isn't the first time aspartame has been a concern. Before, some health groups said aspartame might "possibly cause cancer" in humans, but they didn't have strong proof.

There's a daily limit for how much aspartame is considered safe: 40 milligrams for every kilogram of your body weight. So, if you weigh 80 kilograms, you shouldn't have more than 3.2 grams of aspartame in a day. Even though this seems like a lot, aspartame is in many everyday "diet" or sugar-free foods and drinks. For example, some diet sodas can have 200 milligrams of aspartame in just one can. It's also in some medicines and chewable vitamins. Experts say it's about 200 times sweeter than regular sugar.

Ongoing Debate About Aspartame's Safety

Even though many health organizations around the world say aspartame is safe, scientists have been worried about it in studies for many years. However, a big review of these studies in 2019 said there were no major health risks or benefits from artificial sweeteners. This was mainly because many studies were small, short, or not very well done. A similar review in 2022 also mentioned "possible negative health effects with long-term use," but again, the proof wasn't strong enough. These "negative health effects" included worries about getting overweight, type 2 diabetes, heart disease, and even a shorter lifespan.

Healthy Eating and Role of Aspartame's

Completely avoiding aspartame would be really hard, and it might not even be necessary. Experts suggest that eating a wide variety of plant-based foods (like fruits, vegetables, beans, and nuts) is the healthiest choice. It's also less healthy to eat a lot of highly processed foods, which are more likely to contain aspartame. So, try to pick fresh ingredients, fruits, vegetables, beans, nuts, and seeds whenever you can.

Apples are one of the most widely consumed fruits in the world, with global production nearing 100 million tonnes annually.

Available in a variety of colors, flavors, and textures, apples have long been praised for their health benefits.

The saying, “An apple a day keeps the doctor away,” dates back to a 19th-century Welsh proverb—but how much truth lies behind it?

Modern research offers a deeper understanding of the nutrients apples contain, and whether these contribute meaningfully to disease prevention or overall health.

A Nutrient Powerhouse

Apples are rich in phytochemicals, especially polyphenols such as flavanols, anthocyanins, and phloridzin. These compounds are known for their antioxidant properties, which help neutralize free radicals—molecules that can damage cells and contribute to chronic illnesses like cancer, diabetes, and heart disease.

Flavanols have been linked to maintaining healthy body weight and reducing the risk of heart disease. Anthocyanins, which give red apples their color, are particularly associated with improved heart health. Phloridzin, unique to apples, has shown potential in helping regulate blood glucose levels by reducing sugar absorption.

In addition, apples are a good source of dietary fibre, especially pectin, which lowers LDL or "bad" cholesterol and helps regulate blood sugar and fat absorption from food.

What the Research Shows

Numerous studies have explored the link between apple consumption and improved health outcomes. A 2017 review combining five studies found that regular apple eaters had an 18% reduced risk of developing type 2 diabetes. Another analysis in 2022 of 18 different studies concluded that eating apples or apple-derived products like juice consistently for more than a week could lower cholesterol levels.

Evidence also suggests apples are beneficial in reducing cancer risk. Phytochemicals present in apples are thought to play a role in lowering the likelihood of developing certain cancers, although no single fruit can offer complete protection.

How Apples Compare to Other Fruits

While apples may not contain significant amounts of vitamin C, iron, or calcium, they do offer a strong antioxidant punch. Some researchers suggest that apples have the second-highest antioxidant power among fruits. They also provide a noteworthy portion of phenolic compounds, another class of health-boosting phytochemicals. One study found that Americans get about one-fifth of their total phenolic intake from apples alone.

These health-promoting compounds are not exclusive to apples; many fruits and vegetables contain polyphenols. However, apples are particularly celebrated due to their accessibility, long shelf life, and widespread availability, making them an easy and sustainable health choice for many.

Can One Apple a Day Really Keep the Doctor Away?

A study conducted in 2015 set out to answer this age-old question. Analyzing data from around 9,000 adults in the United States, the researchers found that apple-eaters were generally healthier and less likely to rely on prescription medications. However, the difference in doctor visits between those who ate apples and those who didn’t was not statistically significant when lifestyle and socioeconomic factors were taken into account.

This suggests that while apple-eaters may indeed be healthier overall, apples alone are not enough to drastically reduce the need for medical visits. More accurately, one might say, “An apple a day keeps the pharmacist away.”

How Many Apples Make a Difference?

Further studies suggest that consuming more than one apple a day might provide more noticeable health benefits. In a small trial, participants who consumed two apples daily over eight weeks saw significant reductions in cholesterol. Another study involving overweight women found that eating three apples per day led to weight loss and better blood glucose levels, though the latter result was not statistically significant upon follow-up.

How to Get the Most from Your Apple

To maximize health benefits, it is recommended to eat apples with the skin on, as most polyphenols are found in the peel. Additionally, ancient or heirloom varieties of apples may contain higher levels of beneficial compounds compared to modern varieties, which are often bred for sweetness and appearance rather than nutritional value.

Interestingly, the color of the apple—red or green—does not significantly impact its health value, as both contain beneficial polyphenols.

A recent study from the University of Michigan has revealed unsettling insights into the hidden cost of some of our most beloved everyday foods. That fizzy can of cola or a quick bite of a hot dog might be taking more than just a toll on your waistline—it could be shaving minutes off your life.

What the Study Found

Researchers analyzed more than 5,800 commonly consumed foods and calculated their impact on human health and the environment. Each food item was evaluated for its nutritional quality, links to disease, and long-term effects on life expectancy.

Here’s what they discovered:

One hot dog: Could cut 36 minutes from your life.

A can of Coke: May reduce it by 12 minutes.

Breakfast sandwiches and eggs: Linked to a 13-minute drop each.

Cheeseburgers: Associated with a 9-minute reduction.

Bacon strips: Cost around 6 minutes.

These calculations are based on nutritional risk factors, including salt, sugar, trans fats, and processed meat content—all of which are known contributors to chronic diseases.

The Role of Ultra-Processed Foods (UPFs)

The main culprits identified are ultra-processed foods (UPFs)—mass-produced products that often contain high levels of refined sugars, salt, unhealthy fats, additives, and preservatives. While undeniably convenient and flavorful, UPFs have been increasingly linked to various long-term health issues.

A separate study published in the British Medical Journal earlier this year supported these findings, highlighting some alarming statistics related to heavy UPF consumption:

• 50% higher risk of dying from heart-related illnesses

• Up to 66% greater chance of developing heart disease

• 12% increase in type 2 diabetes risk

• 48–53% higher likelihood of mental health issues such as anxiety and depression

Experts say these numbers confirm what public health advocates have long warned—that the so-called “Western diet” rich in processed and packaged foods is harming global health. And this dietary pattern is no longer limited to the West; it’s spreading rapidly across countries like India.

Not All Foods Take Time—Some Add It

Thankfully, the same University of Michigan study also identified foods that add time to your life expectancy:

Fatty fish (like salmon): Can add 32 minutes per serving

Fruits, vegetables, legumes, and nuts: Consistently associated with extended longevity

Even some cheeses, like cheddar and brie, were found to offer surprising benefits due to their fermentation process. These cheeses contain beneficial bacteria and nutrients that may help reduce the risk of diseases such as liver cancer.

The Sugary Drink Problem

Sugary drinks like cola remain a major concern. A single can of Coke contains around 39 grams of sugar, far exceeding the American Heart Association’s daily recommended limit. Excess sugar intake contributes to obesity, insulin resistance, type 2 diabetes, and cardiovascular disease.

So, when the study links one can of Coke to a 12-minute life reduction, it's not hyperbole—it's rooted in science that shows how excess sugar disrupts the body's systems over time.

A Public Health Wake-Up Call

Perhaps the most worrying part of the findings is just how normal these foods have become. In many urban or low-income settings, ultra-processed meals, fizzy drinks, and packaged snacks are marketed as affordable, quick solutions for busy lives.

But the hidden cost is significant—not just in minutes lost from our lives but in long-term healthcare expenses, reduced quality of life, and an increased burden on public health systems.

According to the World Health Organization (WHO), non-communicable diseases like heart disease, diabetes, and cancer account for 74% of global deaths, and diet is a major contributing factor.