If you ask me, personally radish may not be something I would immediately say yes to add in to my salad. While it makes a great side, the crunch, the peppery after taste, I have found yet another reason to include more radish in my dishes. This is because this pink-red vegetable can actually help you age slower!

What is a radish?

Radishes are root vegetables like potatoes, carrots, and other such vegetables. This is because of their root vegetable background, it contains some specific nutrients, which other vegetables may not. A 2022 study published in the International Journal of Environmental Research and Publish Health mentions that among the many different nutrition, radish contains antioxidants, which is a great anti-aging ally. It has many benefits, including providing assistance in fighting off systematic stressors like inflammation. This can cause the body to age eve further. Also radish contain compounds that fall into the antioxidant category. They are also packed with vitamin C, which together can protect the body's cells.

What other benefits are found in radish?

Radishes are rich in fiber and vitamin A. US Department of Agriculture notes that one cup of sliced radishes provides 1.86 grams of fiber and 8.12 micrograms of vitamin A. Both these nutrients are part of anti-aging lifestyle regimen for different reasons.

Fiber has been scientifically shown to combat aging by protecting age-related biomarkers. In a 2022 study published in Nutrients, researchers conducted a lab experiment on mice. Those fed a high-fiber diet for eight weeks demonstrated slower progression in overall aging markers. This finding suggests that fiber could offer similar benefits for humans.

Another Nutrients study from 2018 explored the link between fiber intake and genetic biomarkers in a large group of U.S. adults. The researchers discovered that increasing fiber consumption by 10 grams per 1,000 calories daily could potentially reduce biological aging by several years.

Role of vitamin A in anti-aging

The journal Cosmetics in its 2023 trial noted that by combining oral and topical vitamin A, the process of slowing down aging is doubled. The study analyzed a 12-week trail, where participants either used topical vitamin A, oral, or both to address their facial aging. The study found that those who combined both experienced the greatest desired effect.

However, there is a catch. Going overboard with oral vitamin A can be problematic, as it can lead to bone thinning, liver damage, headache, diarrhea, nausea, skin irritation, and bone and joint pain. There have been studies that explain that excessive vitamin A consumption may also be unhealthy for those who are pregnant or trying to become pregnant. This is because it can cause birth defects. Furthermore, mixing oral vitamin A with medications like anticoagulants, weight-loss pills, and topical cancer treatments too can have adverse effects.

Thus, before considering oral vitamin A, it is important that you speak to your physician and a nutritionist. As they will be the best to recommend as to how can you include radish in your diet to defy aging, safely.

When it comes to eating, it is very easy to overdo it and cause problems for your health. Eating too much food is not just about gaining weight, but it can cause lot of issues for your metabolism as well as cause harmful reactions. According to the MD Anderson Cancer Center, overeating can cause a reaction known as heartburn, where the acid that breaks down your food gets pushed up towards your esophagus. Other problems that may arise could be bloating, organ strain, abdominal discomfort, etc.

All of these issues could be avoided if one controls one's eating habits. However, can you change the way you eat and train your body to avoid overeating? According to Dr Sudhir Kumar, Hyderabad-based neurologist, you can.

10 Habits That Can Help You Avoid Overeating

In a recent post on social media platform X, Dr Sudhir listed 10 ways one can teach one's body to avoid overeating and protecting their metabolism.

Tweak Your Eating Space

You can trick your brain into eating less by changing your environment. Try using smaller plates and bowls—it makes smaller portions look more satisfying. Keep food out of sight; if you don't see it, you won't think about snacking impulsively. Also, keep serving dishes in the kitchen, not on the dinner table, to make it harder to grab second helpings.

Slow Down How You Eat

Give your brain time to catch up with your stomach. Eat slowly and chew your food well. Make a point of putting your fork or spoon down between bites. It takes your brain about 15 to 20 minutes to register that you're full, so slowing down gives this "fullness signal" time to register, helping you eat less overall.

Handle Social Eating Smartly

When you're eating with friends or family, you tend to eat more because meals last longer. To manage this, serve yourself a fixed portion before you sit down. Then, focus on the conversation instead of reaching for more food. If you stay at the table for a long time, sip on water instead of continuing to eat.

Build Your Meal Strategically

Eat your food in a specific order to help manage your blood sugar and keep you feeling full longer. Start with vegetables or salad, then move to protein, and finish with carbohydrates. This order prevents rapid sugar spikes and avoids the quick hunger that comes after eating simple carbs like bread or sweets first.

Prioritize Filling Foods

Make sure every meal includes a source of protein like eggs, pulses, yogurt, or fish, and fibre from vegetables, whole grains, and fruits. Both protein and fibre are excellent at increasing the feeling of fullness, which naturally cuts down your total calorie intake. Try to limit high-calorie, non-filling items like refined carbs and processed snacks.

Don't Ignore Sleep and Stress

Poor sleep and high stress directly affect your hunger. Aim for 7–8 hours of sleep nightly, because lack of sleep increases the hormone that makes you hungry, called ghrelin, and lowers the hormone that tells you that you're full which is called leptin. Manage stress with things like walking, deep breathing, or meditation. Chronic stress often leads to emotional eating and intense cravings.

Move Your Body More

Moving doesn't just mean a full workout. Take a short walk (10–15 minutes) after meals; this is a great way to stabilize your blood sugar and help digestion. Avoid sitting still for hours; taking short standing breaks and small movements throughout the day actually improves how your body uses insulin.

Use Water to Your Advantage

Drinking water can subtly help you eat less. Drink a glass of water before meals; this can modestly reduce how much food you eat. Always avoid sugary drinks and juices, as they add lots of calories without making you feel full.

Focus Only on Eating

Sit down and eat without screens, no TV, phone, or laptop. This helps you pay attention to your body's signals of hunger and fullness. Before and after you eat, quickly rate your hunger on a scale where 1 is starving, and 10 is painfully full. Aim to stop when you feel comfortably satisfied which is around a 7.

Plan Your Portions

Don't eat snacks straight out of a large bag; pre-portion them into small containers. Use smaller utensils, like a teaspoon for desserts, to naturally slow down your eating speed. Finally, don't skip meals! Getting extremely hungry almost always causes you to overeat later in the day.

The debate between what is more important or the driving factor behind the rising cases of obesity may be solved now. Thanks to the new research led by over 50 institutions across 19 countries that revealed it is diet, or in simpler words, the calorie consumption and not the lack of physical activity that is a dominant factor driving obesity.

The study is published in the Proceedings of the National Academy of Sciences (PNAS). The study is more so important because it challenges the belief that sedentary lifestyle is the primary cause of driving the obesity rates high.

What Did The Study Find?

The study found that higher calorie intake actually plays a much larger role in obesity than reduced physical activity. Despite decades of research into the causes of the obesity crisis, the relative importance of diet versus physical activity has remained uncertain,” said Herman Pontzer, professor of evolutionary anthropology and global health at Duke University, and one of the study’s authors. “The IAEA’s Doubly Labelled Water Database has allowed us to finally test these ideas on a global scale and bring clarity to this major public health challenge.”

What Is IAEA? Why Does It Matter?

IAEA stands for the International Atomic Energy Agency. The research recently published used IAEA's Doubly Labelled Water (DLW) Database, which is one of the world's largest collections of energy expenditure data. The dataset was able to provide the researchers a look into the balance between energy intake and energy output across the populations and economies.

Is Global Obesity On The Rise?

In 2022, nearly 1 in 8 people worldwide were living with obesity. This is a number that has doubled more in adults and quadrupled among adolescents in the past three decades. Obesity also increases risk of many chronic illnesses and diseases, including diabetes, cardiovascular disease, and also certain cancers.

While industrialized societies see soaring obesity rates, traditional and farming communities experience much lower levels of obesity, a contrast often attributed to more physically demanding lifestyles.

This is where this recent study plays a big role. The study found that this assumption does not fully hold true. Even though physical activity across population, or the energy expenditure, that is the total calories burned daily is not significantly lower in industrialized population, their body size is larger. So, if not the energy output, then what is the reason? The answer lies in the diet.

How Was The Study Conducted?

The researchers analyzed data from 4,213 adults aged 18 to 60, representing 34 populations across six continents. Participants included hunter-gatherers, farmers, and urban dwellers. Using the DLW technique, the researchers measured total energy expenditure (TEE), basal energy expenditure (BEE), and active energy expenditure (AEE).

Although people in industrialized nations had higher total energy expenditures due to their larger body sizes, their activity levels, when adjusted for body size, were only slightly lower than those in traditional societies. This slight difference explained less than 10% of the overall increase in body mass index (BMI) and fat percentage. The main driver was higher calorie intake, often from ultra-processed, high-fat, and high-sugar foods.

Findings: Diet Matters More

“For public health professionals, these findings emphasize that improving diet quality, and reducing consumption of high-calorie, ultra-processed foods, may be far more effective than focusing solely on physical activity,” explained Cornelia Loechl, Head of Nutritional and Health-related Environmental Studies at the IAEA. “It underscores how impactful scientific data can guide better health policies.”

Thomas M. Holland, a physician-scientist at RUSH University in Chicago, who was not involved in the study, added: “This research reminds us that while exercise remains essential for overall health, obesity appears to be more closely tied to what and how much we eat. Economic development offers access to more food, but also increases exposure to obesogenic diets.”

Robert F Kennedy Jr., the health and human services (HHS) secretary has now planned to issue guidance to encourage Americans to eat more saturated fats. This guidance, if issued, would contradict the decades of dietary recommendations and alarming experts. This has had mixed views from those in the healthcare sector.

Cheryl Anderson, an American Heart Association board member and professor at the University of California, San Diego's school of public health and human longevity science told the Guardian, "My response and sort of counsel to myself was to stay calm, and let’s see what happens, because there was no indication given as to how, why, when this potential shift would occur."

Anderson also added, “The recommendation around saturated fat has been one of the most consistent recommendations since the first edition of the dietary guidelines.”

However, Ronald Krauss, who is a professor of pediatrics and medicine at the University of California, San Francisco has researched saturated fats. He found that saturated fats in fact, could be less harmful than previously thought. To this upcoming planned guidelines, he says, "If [Kennedy} is actually going to go out and say we should be eating more saturated fat, I think that's really the wrong message."

What Does The New Research On Saturated Fats Show?

Krauss's research shows that "saturated fat is relatively neutral" as compared to what scientists had believed earlier. Kennedy too has indicated that in the new guidelines, more stress will be placed to "eat saturated fats of dairy, good meat, of fresh meat and vegetables". The Hill reports that Kennedy said, "When we release those [guidelines], it will give everybody the rationale for driving it into our schools."

As per Krauss's studies, reducing saturated fat intake is only helpful when you replace it with the right things. For instance, replacing saturated fats with unsaturated fats like olive oil and "polyunsaturated fats from other plant sources can really improve metabolic health and reduce heart disease risk, but that’s not saying that saturated fat is necessarily harmful".

His research also focused that replacing saturated fats with sugar and carbohydrates then could increase risk of heart diseases.

Krauss noted that setting strict cutoff points for saturated fat intake, such as the current 10% limit, can often feel arbitrary.

Anderson, however, pointed out that regardless of the exact threshold, data clearly show a pattern: higher saturated fat consumption in a population correlates with increased cholesterol levels and greater cardiovascular disease risk.

While she agrees with Krauss that what replaces saturated fat in the diet is important, Anderson disagrees that saturated fat itself is “neutral.”

“In the current American diet, there’s simply too much saturated fat, and it’s not having a neutral impact on public health,” she said.

Despite differing views, both Anderson and Krauss agree that future nutritional guidelines should focus less on single nutrients like saturated fat and more on overall dietary patterns. Anderson's explanation is that people do not eat nutrients, they eat foods. "When you ask someone what they had to eat, they don't tell you: 'I had fat, or I had carbohydrate, or I had protein."

This is why, as per Anderson, focusing on food is more important and less confusing than focusing on the nutrients.