Forgetting your keys once can be frustrating but forgetting them over and over—or forgetting the name of a good friend—may raise an unsettling question: Is this normal aging or more? For almost 1 in 3 adults age 65 and older, these little changes in memory and thinking are usually early symptoms of Mild Cognitive Impairment (MCI)—a condition that can lead to dementia or Alzheimer's disease. But there is fresh hope. Researchers have discovered that a high-antioxidant diet may cut the risk of MCI by as much as 80%.

That's correct—more than you may have thought, what you eat on your plate can help maintain your brain function. Mild cognitive impairment (MCI) occurs in almost one-third of individuals aged 65 and older, a subtle but important change in thinking and memory abilities that can develop into dementia, including Alzheimer's disease. Although there is no treatment for these conditions, an increasing amount of research is identifying lifestyle modifications that could have neuroprotective effects on the aging brain—and diet is the leading candidate.

A recent paper in the journal Nutrients has been making headlines by putting numbers to how effective dietary antioxidants might be in defending the brain. Scientists examined the diet and cognition of older people, and the connections between antioxidant food intake, alcohol intake, and risk of developing mild cognitive impairment.

People who had a higher antioxidant index score were much less likely to have MCI. Indeed, risk fell by as much as 80% in those with antioxidant-filled diets but there was a catch—the cognitive-enhancing effect only benefited non-drinkers.

Among individuals who drank alcohol—one or two drinks per week—a protective effect of antioxidants was lost. Alarming, those with light-to-moderate drinking had over double the risk of MCI compared to abstainers.

The findings were dramatic: those with the highest antioxidant index scores had a risk of MCI that was as much as 80% lower than that of those with the lowest scores. This observation lends further credence to decades of research suggesting that antioxidants—molecules in plentiful supply in bright-colored fruits, vegetables, nuts, and whole grains—play a key role in protecting the brain against oxidative stress that leads to decline.

What Are Antioxidants, Really?

Antioxidants are food chemicals that occur naturally and aid in neutralizing free radicals—unstable molecules that harm cells and lead to disease and aging, including loss of mental functioning. The most typical antioxidant nutrients are vitamin C, vitamin E, beta-carotene, selenium, and zinc.

They’re abundant in whole, colorful foods—think leafy greens, berries, nuts, and whole grains. But they don’t work in isolation. It’s the synergy of nutrients within whole foods that delivers the most potent effect.

And that’s what makes food so powerful compared to supplements. You’re not just getting a single antioxidant—you’re getting a full spectrum of phytochemicals that support one another.

What Is The Problem with Alcohol?

The antioxidant hype over red wine has been around for decades, but the new study turns that hypothesis on its head. By the research, any drinking at all, even light drinking, doubled the risk for having MCI.

While the exact mechanism isn’t fully understood, alcohol can interfere with the absorption and metabolism of key nutrients. It also increases inflammation and oxidative stress—the very processes antioxidants aim to reduce. Essentially, alcohol may cancel out the very brain-protective effects you’re trying to gain from a healthy diet.

The researchers noted that although their results are intriguing, one has to take them with a grain of salt. This was a cross-sectional study, so it indicates correlation—not cause. And because the nutritional information was self-reported, there could be some error in participants' memories for what they consumed or imbibed.

Nevertheless, the trend is obvious: an alcohol-free, high-antioxidant lifestyle seems to be highly correlated with enhanced brain function in seniors.

It should be noted that this study was cross-sectional, so it only measured associations at one moment in time and did not establish cause and effect. The food intake information was self-reported, which can lead to errors, and the study didn't separate between types or quantities of liquor consumed. Nevertheless, the results support an increasing consensus among diet and brain health professionals: what you eat has a big impact on cognitive longevity.

What to Eat for Cognitive Protection?

To get sharper and lower your risk of cognitive decline, diversify your diet with whole foods that are rich in antioxidants. These are some expert-approved powerhouses to put on your list:

Leafy greens (such as spinach and kale): Magnesium and vitamin E-rich, they promote neurological well-being.

Berries and citrus fruits: Vitamin C-rich, they shield brain cells from oxidative stress.

Carrots, sweet potatoes, squash: Packed with beta-carotene and vitamin A, protecting vision and cognition.

Nuts and seeds: Sunflower seeds and almonds are good sources of vitamin E and selenium—essential nutrients for cognitive health.

Whole grains and legumes: Rich in magnesium and zinc, both critical to brain function.

Small changes amount to a lot. Sprinkle sunflower seeds over a salad, replace chips with a handful of almonds, or add a spoonful of spinach to your smoothie. These tiny tweaks to your meals might mean significant gains in the long run.

Easy Ways to Increase Your Antioxidant Intake

Contrary to the idealized idea of a daily glass of wine being "good for the heart" or "full of antioxidants," the science keeps mounting against it. Not only is alcohol not adding any necessary nutrients to your body, but it actually can be speeding up aging in your brain and body as well.

Rather than relying on artificial antioxidants with hidden expenses—such as fruit salads, herbal teas, or smoothies—choose natural ones. These provide the same (or superior) benefits without compromising cognitive function. Incorporating more antioxidant-rich foods into your regimen does not need to involve drastic change. Small, sustainable modifications can have lasting impact:

• Mix a handful of berries into your morning oatmeal or yogurt.
• Mix leafy greens into smoothies or salads.
• Munch on seeds and nuts rather than packaged chips or crackers.
• Make sweet potatoes or squash a foundation for stews and soups.
• Top salads or roasted vegetables with sunflower seeds.

Variety is essential, the greater the diversity of colors and varieties of plant foods that you consume, the wider range of antioxidants and phytochemicals you will ingest.

This new study contributes to a mounting pile of evidence that diet is an influential, changeable component in the battle against cognitive impairment. Though genetics and other issues are at work, what you do daily—what you eat, how active you are, and how you handle stress—is capable of shielding your brain as you get older.

Experts suggest emphasizing a balanced, plant-based diet with ample antioxidants, healthy fats, and whole grains. Alcohol avoidance or moderation is also important. These practices, along with regular exercise and mental activity, are the building blocks of a brain-healthy lifestyle.

Although genetics and age are things we can't control, diet is something we have control over. This new research corroborates the increasing evidence that diets rich in nutrients and antioxidants may protect against cognitive deterioration, particularly when paired with an alcohol-free life.

'Diagnostic Anomaly' is a Health And Me Series, where we dive deep into some of the rarest of rare diseases. Here, we trace such diseases and what causes them. We also try to bring case studies around the same.

It begins quietly. A newborn, a bit more limp than others, doesn’t cry much. Feeding is a challenge — not because the baby refuses, but because their muscles are too weak to suck. Doctors may call it hypotonia. Parents, unaware of what’s to come, might just think their baby is a little “slow to start.” But beneath the surface of that fragile life could lie Prader-Willi syndrome (PWS) — a rare genetic enigma that transforms the body’s basic drives into lifelong challenges.

A Rare Genetic Disease

Prader-Willi syndrome affects between 1 in 10,000 to 1 in 30,000 people globally, with about 10,000 to 20,000 Americans living with the disorder today. This complex, multisystem condition affects both males and females equally and doesn’t discriminate by race or ethnicity. What makes it even more mysterious is that most cases happen randomly — they’re not inherited from parents but arise due to spontaneous genetic errors in early development.

Only in rare circumstances does the syndrome run in families.

The Genetic Trap on Chromosome 15

To understand Prader-Willi, you have to venture deep into chromosome 15, specifically a segment called 15q11.2-q13 — also referred to as the PWS/AS region (shared with Angelman syndrome). Human cells carry two copies of each non-sex chromosome, one from each parent. But not every gene on both copies is active. Through a process known as genetic imprinting, some genes are silenced depending on whether they came from the mother or the father.

In PWS, the active paternal genes on chromosome 15 are missing or silenced, and since the maternal copies are always naturally “switched off”, this leaves the person without a functional set of those genes.

In 60–70% of cases, a random deletion wipes out this crucial paternal region.

In 30–40%, individuals inherit two maternal copies, with no paternal copy at all.

Rarely, mutations, epigenetic changes, or chromosomal translocations disrupt the gene function.

A Syndrome with Two Extremes

The hypothalamus, the brain’s master hormone regulator, is the primary site of impact. It governs hunger, body temperature, hormones, and sleep — all functions affected in PWS.

Infancy: The Quiet Beginning

Newborns with PWS often exhibit:

• Hypotonia ("floppiness")
• Poor sucking reflex, resulting in difficulty feeding and slow weight gain
• Low movement in the womb before birth
• Distinctive facial features: almond-shaped eyes, thin upper lip, narrow head

Childhood: A Metabolic Flip

Around ages 2 to 8, the script flips. The same child who once struggled to eat now faces insatiable hunger. The term is hyperphagia — an uncontrollable urge to eat that leads to obesity and complications like:

• Type 2 diabetes
• Heart disease
• Gastrointestinal issues

Children with PWS often never feel full, no matter how much they eat. This unrelenting hunger stems from hormonal dysregulation and altered reward systems in the brain.

Additional symptoms include:

• Short stature due to growth hormone deficiency
• Cognitive impairment (mild to moderate)
• Genital underdevelopment
• Sleep disturbances
• Nearsightedness
• Underactive thyroid
• In some, fair skin and light hair due to pigment gene (OCA2) deletion

Managing the Unmanageable

There is no cure for Prader-Willi syndrome, but with care, individuals can live into their 70s. Without intervention, complications from obesity can reduce lifespan to the 40s.

Early Interventions

• High-calorie formulas and tube feeding help overcome early feeding difficulties.
• Hormone therapy (growth hormone, testosterone, estrogen) supports physical development.
• Physical, speech, and occupational therapy assist in motor and cognitive development.

New Hope for Hyperphagia

In 2025, the FDA approved the first medication specifically targeting hyperphagia in PWS for children aged 4 and older. The drug's mechanism is unclear, but it may reduce hunger signals from the hypothalamus.

Ethical Complexity and Lifelong Vigilance

Families must enforce strict dietary control and secure food environments. Mayo Clinic experts recommend customized nutrition plans, often designed with help from a dietitian. In some households, food must be locked away to prevent bingeing.

Psychiatric symptoms, including psychosis in adolescence or adulthood, may also require medical management.

Whether you reach for a multivitamin with your morning coffee or pop an iron pill after lunch, chances are you’ve put more effort into remembering to take your supplements than considering when and how you should take them. Yet, experts agree: timing, pairing, and even the way you take your supplements can dramatically influence their effectiveness—and in some cases, your safety.

From colorful pillboxes to gummy multivitamins, the supplement industry is booming. But here’s the catch: even the most consistent supplement-takers might be getting it all wrong—not because they’re skipping doses, but because they’re taking them at the wrong time, with the wrong foods, or in the wrong combinations.

What most people don’t realize is that the when and how of taking supplements is as important as the what. So if you’ve been chasing your vitamins down with your morning latte or swallowing iron with your dinner yogurt, it might be time for a serious reset.

Supplements are not magic bullets; they are concentrated forms of vitamins, minerals, and other nutrients designed to fill dietary gaps but unlike food, which delivers nutrients in a complex matrix of fibers, phytochemicals, and macronutrients, supplements are isolated. This means their absorption and utility can be heavily influenced by what else is in your stomach, your daily routine, and even the time of day.

Why Timing Really Matters?

You might think vitamins work like magic pills—take them, and you're covered. But the truth is more nuanced. The body’s ability to absorb and use nutrients depends on a variety of factors: the time of day, what you've eaten, your activity level, and even the combination of nutrients being consumed.

Water-soluble vitamins (like B-complex and C) are best taken on an empty stomach, usually in the morning. They dissolve in water and are quickly absorbed. Fat-soluble vitamins (like A, D, E, and K), on the other hand, need to be taken with healthy fats to be absorbed properly.

How Your Supplement Routine Might Look Like

Why You Shouldn’t Take Them All at Once

Tempted to down all your pills with breakfast and call it a day? It’s not that simple. Certain combinations can interfere with each other or overwhelm your digestive system. For instance:

• Calcium inhibits iron absorption
• Magnesium competes with calcium
• High doses of vitamin C can impair B12 absorption
• Some supplements can thin the blood—dangerous when mixed with medications

Always stagger supplements across your day and never exceed the recommended dosage, especially if your diet includes fortified foods (like cereals and snack bars), which can sneak in additional vitamins.

Most Common Mistakes People Make

1. Taking All Your Supplements at Once

It’s tempting to swallow a handful of pills first thing in the morning and be done with it. However, not all supplements play well together. For example, calcium and iron compete for absorption and should be taken at different times. Similarly, high-dose vitamin C can interfere with B12 absorption, and magnesium can block calcium uptake if consumed together in large amounts.

2. Overlapping and Double Dosing

With the proliferation of fortified foods and “broad-spectrum” supplements, it’s easy to accidentally exceed the recommended daily allowances for certain nutrients. Overdosing on vitamins like A, D, or iron can have serious health consequences. Always check labels and be mindful of what’s in your multivitamin, individual supplements, and fortified foods.

3. Using Supplements as a Substitute for Food

Supplements are intended to complement, not replace, a healthy diet. Whole foods provide a complex array of nutrients, including phytochemicals and fibers, that supplements alone cannot match. For most people, a varied, unprocessed diet remains the best source of vitamins and minerals.

What's The Food vs. Supplement Debate?

Supplements can help fill nutritional gaps, especially if you follow a restricted or vegetarian diet. But they’re not substitutes for a healthy lifestyle. Understanding the nuances of when and how to take them can dramatically improve their effectiveness.

Build a consistent routine, time your supplements strategically, and pair them with the right foods. Most importantly, prioritize whole foods—and let supplements support your health, not replace it.

Research consistently shows that nutrients from whole foods are more beneficial than those from pills. Foods contain not just vitamins and minerals, but also a host of phytochemicals—plant-based compounds that work synergistically to reduce the risk of chronic diseases like heart disease and cancer. Supplements, by contrast, deliver isolated nutrients, often without the supporting cast that makes them effective in nature.

How To Build a Smarter Supplement Routine?

The best supplement routine is one you can stick to consistently, but also one that’s tailored to your lifestyle, diet, and health needs. Here are some expert tips:

Personalize: Not everyone needs the same supplements. Get your nutrient levels checked and consult a healthcare professional before starting any new regimen.

Time It Right: Stagger your supplements throughout the day to maximize absorption and minimize interactions.

Stay Informed: Read labels, be aware of fortified foods, and avoid “megadoses” unless prescribed.

Prioritize Food: Aim to get most of your nutrients from a varied, whole-foods diet.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult a qualified healthcare provider before starting any new supplements, especially if you have existing health conditions, are on medication, or are pregnant or breastfeeding. Individual nutritional needs may vary.

The increased risk of diabetes was a condition once primarily considered as adult-only but type 2 diabetes is now being diagnosed in teenagers. As reported by the National Diabetes Statistics Report, 2020, more than 210,000 children and teenagers under the age of 20 in the United States have diagnosed diabetes. Although type 1 diabetes continues to accounts majority of such instances, the increasing prevalence of type 2 diabetes in adolescents is a cause for concern and an indicator of an urgent public health emergency.

The surge is closely linked to lifestyle habits, especially unhealthy eating habits and physical inactivity. As Wellness & Nutrition Consultant Sheela Krishnaswamy puts it, "Once known as 'adult-onset diabetes,' type 2 diabetes now affects younger age groups." The phenomenon is not limited to one region, but global, with the International Diabetes Federation estimating that 1.1 million children and youth between the ages of 14–19 years live with diabetes.

What Are The Different Types of Diabetes Affecting Teenagers?

Type 1 diabetes, or juvenile diabetes, is an autoimmune disease in which the pancreas does not produce insulin. It usually appears during childhood or adolescence and demands a lifetime of insulin treatment. Type 2 diabetes arises when the body is resistant to insulin or does not produce sufficient amounts. Traditionally observed in adults, Type 2 is increasingly being diagnosed in teenagers—its yearly increase in young people (4.8%) is higher than Type 1 (1.8%), the NIH reports.

Type 2 diabetes, once typical of the adult population, is now increasing more quickly in children. Type 2 diabetes is associated with insulin resistance and usually a consequence of obesity, lack of exercise, and diets rich in sugar and poor in nutrients. The National Institutes of Health states that type 2 diabetes increases annually at a rate of 4.8% in children, compared to 1.8% for type 1 diabetes.

Warning Signs of Diabetes in Teens that Parents Should Know

Early signs of diabetes in teenagers are often subtle and can go unnoticed. Doctors advise parents to look out for the "4 Ts":

• Toilets: Increased urination or new episodes of bedwetting.
• Thirsty: Excessive, unslakable thirst.
• Tired: Unexplained tiredness.
• Thinner: Unexpected, unexplained weight loss.

Other indications can be greater hunger, irritability, blurred vision, and, in Type 1, fruity-smelling breath. Early identification and medical assessment are important to prevent delayed diagnosis and complications.

What Could Be Called The 'Root' Cause Of Teen Diabetes?

The revolution of fast food culture and sweet drinks has revolutionized teen eating habits globally. The World Health Organization (WHO) estimates that in 2022, 390 million children and adolescents aged 5–19 were overweight, and 160 million were obese. The global fast-food industry, worth almost $1 trillion, is set to expand even more, to the detriment of poor eating habits.

Teenagers nowadays tend to take in a lot of calories with little nutritional content. Diets high in sugar, processed foods, and absence of fruits, vegetables, and whole grains not only fuel obesity—a direct risk for Type 2 diabetes—but also lead to insulin resistance. Adding insult to injury, screen time has increased dramatically and exercise has decreased dramatically: just one in seven children worldwide receives adequate exercise, screen time, and sleep recommendations.

Sheela Krishnaswamy further states, "Even with these striking statistics, type 2 diabetes may go undiagnosed. Young people tend to believe they are not in danger, which can lead to delayed diagnoses."

A 2022 report from WHO stated that 390 million children and adolescents in the age group of 5–19 years were overweight, and 160 million had obesity. This is amplified by a flourishing fast food industry and screen addiction. A study in 33 countries found that fewer than one in seven children achieve world standards of physical activity, screen use, and sleeping patterns.

How Lifestyle Changes and Nutrition Fixes Can Help Curb Teen Diabetes?

Amid the dire trends, new research holds promise: basic, targeted nutrition interventions can potentially reverse prediabetes in young people. A new study published by the National Diabetes, Obesity, and Cholesterol Foundation (NDOC) discovered that eating a serving of almonds before major meals enhanced blood sugar management among Asian Indian participants with prediabetes and overweight/obesity. Astoundingly, after three months, almost a quarter of participants returned to normal, non-prediabetic blood sugar levels.

Other research corroborates the evidence. In a Mumbai randomized controlled trial involving adolescents and young adults, daily almond intake lowered HbA1c, LDL cholesterol, and total cholesterol markedly in individuals at risk of diabetes. Almonds' low glycemic index, fiber richness, and nutrient-dense composition—magnesium, vitamin E, and heart-healthy fats—are reasons why almonds are well-suited to manage blood sugar.

Recent studies highlight the therapeutic role of almonds in managing blood sugar and lowering diabetes risk. The National Diabetes, Obesity, and Cholesterol Foundation (NDOC) discovered that eating a handful of almonds before meals enhanced blood sugar control in overweight Asian Indians with prediabetes. Within three months, close to a quarter of the group resumed normal blood sugar control.

In a second randomized controlled trial in Mumbai, teens and young adults 16–25 years old ate 56 grams of almonds per day for 90 days. Outcomes indicated substantial decreases in HbA1c, LDL, and total cholesterol levels compared to those who ate a cereal-pulse-based snack. The low glycemic index and heart-healthy fats of almonds make them an excellent addition to prediabetes diet.

Simple Lifestyle Fixes That Can Help

Parents can take action to lower diabetes risk in their kids:

1. Nutrition Overhaul

Restrict sugary drinks and processed foods. Add nutrient-dense foods like fruits, vegetables, whole grains, and lean protein. Add almonds and other nutritious snacks to regular meals. A 28g almond serving contains 4g of fiber and 15 nutrients like magnesium and vitamin E.

2. Make Exercise a Habit

For teens, encourage a minimum of 60 minutes of physical activity every day. Team sports, dance lessons, walking, or biking are great choices.

3. Cut Back on Screen Time

Set a limit for screen-based recreational time to two hours per day. Support active hobbies that involve movement and interaction with other people.

4. Be a Role Model

Healthy habits start at home. Parents who maintain an active lifestyle and balanced diet are more likely to inspire their teens to follow suit.

The rise of diabetes among children is not only a health problem—it's an challenge that mirrors bigger changes in technology, culture, and food systems. The interaction between heredity, environment, and living style is complicated, but the evidence is unequivocal: prevention is attainable, and food is a potent ally. As Krishnaswamy emphasizes, "Regular screenings are a must. Youth should also emphasize modifiable risk factors like diet and exercise to keep a healthy body weight."