SHOULD DIET SODAS BE IN YOUR DIET?
HYDRATION AND EXERCISE: WHAT TO DRINK DURING A WORKOUT
VITAMIN C YOU LATER, POISON IF MISUSED
ALLERGY IN SPRING
EXPLORING THE INFLUENCE OF EXERCISE ON THE HUMAN BODY
LOSING SIGHT, LOSING VISION, LITERALLY
25 HIGH-FIBER BREAKFASTS TO TRY FOR GOOD GUT HEALTH
Dear Readers,
We hope this message finds you in good health and high spirits As we navigate through these times, your well-being remains our top priority.
In this inaugural edition, we are excited to present a collection of insightful articles showcasing the latest advancements in health and medicine. Our content covers a wide array of topics, ranging from cutting-edge research to practical wellness tips.
Our dedicated team of experts has worked tirelessly to curate content that empowers you with the knowledge needed to make informed decisions about your health. We firmly believe that an informed and engaged community is the cornerstone of a healthier society.
Thank you for joining us on this journey. Together, we are working towards a brighter, healthier future
Warm regards,
Victor Li Founder and Executive Director
Eric Yang
Editing Director
Bryan Shao
Social Media Director
Melody Liu
Writing Director
Daniel Chai
Aritistic Director
Victor Li Founder and Executive Director
Joseph Chan
Alex Lin
Carson Ou
Author: Victor Li Editor: Eric Yang
Radiopharmaceuticals are used in molecular imaging and targeted personalized therapy that involves the use of peptides, small molecules, or antibodies as carriers for diagnostic or therapeutic radionuclides that emit α, β, or auger radiation ¹
Radiobiologic concepts are applied in radionuclide therapy as a cancer treatment
Particle radiation is administered via radionuclide treatment. Alpha or beta particle emitters are used on the labels of currently licensed radiopharmaceuticals. Positive charge characterizes alpha particles. These particles travel in straight lines and deposit 80-100 keV/mm along much of their course. Their energy varies from 5 to 9 MeV, and their corresponding tissue ranges are 5-10 cell diameters.² The nucleus of a decaying radioactive atom emits beta particles, which are negatively charged electrons with varying energy and ranges These beta particles eventually run out of kinetic energy and stop moving through matter High concentrations of radionuclides in the targeted tissue are required for their application as therapeutic agents ² Compared to alpha particles, beta particles cause less harm to normal tissues that express the target receptor.
For diagnostic imaging, similar chemical structures are used simultaneously for diagnostic positron emission tomography (PET) and single photon emission computed tomography (SPECT)-computed tomography (CT), but largely rely on gamma or positron emitters ⁹⁹Tc, ⁶⁸Ga, ¹⁸F) Diagnostic
procedures like PET, SPECT, and scintigraphy utilize radiopharmaceuticals for early disease detection, resulting in improved interventions. Beyond diagnostics, radiopharmaceuticals are integral to targeted radionuclide therapy, a precise method of delivering radioactive payloads to diseased tissues This approach enhances treatment efficacy while minimizing damage to healthy tissues
The targeted ligand (or molecule) serves as an anchor, holding the therapeutic radioisotope in place inside or near the cancer. Targeted ligands include peptides, small molecules, and antibodies. The targeted ligand serves as a “missile” to carry the radioisotope (“warhead”) to the cancer cell and the radioisotope will radiate to destroy the DNA of the cancer cell.
What is CAR-T Cell Immunotherapy?:
Chimeric antigen receptor (CAR) T-cell therapy constitutes a form of immunotherapy characterized by the artificial engineering of receptor proteins, aimed at conferring upon Tlymphocytes, a specialized subset of immune cells, the capacity to selectively target novel, antigenic entities The pivotal feature of these receptors lies in their "chimeric" nature, allowing for both antigen recognition and subsequent T cell activation In the context of CAR-T cell therapy, modified T-lymphocytes serve as the therapeutic agent, sourced either from the patient's own T cell reservoir or from an external donor. Following isolation from peripheral blood, T cells undergo ex vivo manipulation, facilitated by engineered viral vectors, to instigate the expression of a tailored chimeric antigen receptor. Subsequently, these engineered T cells are reintroduced into the patient's circulation, where they exert their therapeutic effects by precisely targeting designated cells, thus operating akin to biologically active pharmaceuticals
Cancer Application:
Immunotherapy has emerged as a cornerstone in contemporary oncological care, particularly in the management of highly advanced leukemias and lymphomas. Within the realm of CAR-T Cell Immunotherapy, T cells undergo genetic modification to express synthetic chimeric antigen receptors (CARs), thereby enabling targeted assault on cancerous cells. Primarily focused on hematological malignancies, early investigations have predominantly centered on blood-borne cancers Notably, in B-cell lymphoblastic leukemia/lymphoma, CAR-T cell constructs are
designed to target the CD19 and CD20 antigens, prominent in these malignancies, demonstrating favorable safety profiles and feasibility in select lymphoma subtypes. Moreover, in Hodgkin’s Lymphoma, anti-CD19 CAR-T cell therapy has shown promise, while CD30 emerges as a prospective target in classical Hodgkin’s Lymphoma
Several exemplars of CAR T cell therapies currently available in the market include:
1. Tisagenlecleucel (Kymriah), developed by Novartis, which targets CD19 and constitutes a therapeutic option for B-cell precursor acute lymphoblastic leukemia (ALL), diffuse large Bcell lymphoma, and follicular lymphoma.
2. Axicabtagene ciloleucel (Yescarta),
Gout is a disorder caused by hyperuricemia (serum urate > 6.8 mg/dL [> 0.4 mmol/L]) caused by high blood levels of uric acid. Uric acid is a by-product of the breakdown of the nucleic acids (RNA and DNA) in cells Uric acid is removed from the blood mainly through the kidneys and, to a lesser extent, through the gastrointestinal system Gout results in the precipitation of monosodium urate crystals in and around joints, most often causing recurrent acute or chronic arthritis Gout symptoms include warmth, redness, swelling, soreness, and intense, sudden pain. The detection of crystals in synovial fluid is necessary for a definitive diagnosis. Anti-inflammatory medications are used in the treatment of acute flares. Regular use of nonsteroidal anti-inflammatory drugs (NSAIDs), colchicine, or both combined with a sustained reduction of the serum urate level below its saturation threshold (< 6.8 mg/dL [< 0.4 mmol/L]) with allopurinol, febuxostat, or uricosuric medications like probenecid will lessen the frequency of flare-ups
Gout affects about 1–2% of adults Men are more likely than women to develop gout Gout typically strikes men in their middle years and women during menopause Although gout is uncommon in younger individuals, those who have it before the age of thirty typically have more severe symptoms. Gout is frequently inherited. Individuals who have metabolic syndrome are more likely to get gout.
The chance of developing gout increases with the severity and length of hyperuricemia. Reduced renal (most common) or gastrointestinal excretion; increased production
(rare) are the two main causes of excessive urea levels. Higher purine consumption (often accompanied by lower excretion). It is unknown why some individuals with elevated serum uric acid (urate) levels only experience gout flareups
AN APPROACH THAT AIMS TO QUANTIFY HOW LONG A DRUG CAN DELAY OR HALT THE PROGRESSION OF DISEASE IS GATHERING STEAM.
Esther Landhuis ReprintIn January 2023, the US Food and Drug Administration (FDA) approved lecanemab an antibody medication that decreases βamyloid protein build-up in the brain as a treatment for Alzheimer’s disease. Pivotal evidence came from a large, randomized trial of people with early-stage Alzheimer’s, which afflicts around 32 million people worldwide. By the end of that 18-month study1, patients in the placebo group scored on average 1 66 points worse than their performance at baseline on a standard dementia test, which assesses cognitive and functional changes over time through interviews with a patient and their caregiver The mean score of treated participants, by comparison, worsened by 1.21 points a 27% slowing of cognitive decline.
But is this improvement meaningful for patients and their families?
There are two major categories of drugs used to treat Alzheimer’s disease and other progressive conditions: symptomatic drugs, which treat the symptoms, and disease-modifying drugs, which target the root cause. Donepezil and rivastigmine, for example, are symptomatic drugs that boost the activity of chemicals in the brain to compensate for declines in cognitive and memory function caused by Alzheimer’s disease, but they cannot stop its progression Lecanemab, developed jointly by Japanese pharmaceutical company Eisai and American biotechnology firm Biogen, targets the underlying issue of amyloid build-up in the
tests to develop a new tool called that picks up on subtle changes that occur in early Alzheimer’s. By zeroing in on where changes are more pronounced in these early stages, such as a diminished ability to juggle tasks or to recall past events, the team could track the progression of several key features of the disease.
To measure the effectiveness of diseasemodifying treatments on these key features as units of time, the researchers used clinical outcomes from placebo and treated participants in a phase II trial of another amyloid-lowering therapy, donanemab They calculated that over the 76-week duration of the trial, overall disease progression was delayed by 5 2 months
In a paper published last year, when he was working for Danish firm Novo Nordisk, in a lab just outside Copenhagen, Raket took a similar approach to calculating treatment effects in terms of time. But their methods differed in some ways. Whereas Hendrix’s work focused on calculating time savings across multiple outcomes, Raket used multiple models to calculate time savings for each outcome measure
The idea of time-based models seems to be gaining traction They were used as exploratory measures in a phase III trial of donanemab, conducted by Eli Lilly and Company, and published in JAMA last year Eisai also showed a time-based analysis in a 2022 presentation of its phase III lecanemab data at the Clinical Trials on Alzheimer’s Disease meeting in San Francisco. In those analyses, participants treated with lecanemab took 25.5 months to reach the same degree of worsening on a common dementia test as the placebo group did at 18 months a time saving of 7.5 months.
Raket says he has been approached by several people in the pharmaceutical industry and academia, and some are working with him to apply the concept to their research At the 2023
Alzheimer’s Association International Conference in Amsterdam, Raket and his collaborators in the United States, Canada and Europe compared time-based models with conventional statistical approaches for progressive diseases, and analysed how delays in disease progression calculated with time-based methods translate to treatment differences on standard cognitive tests. “I haven’t experienced this kind of interest in my work before,” he says Raket predicts that an increasing number of trials in the neurodegeneration space will be reporting time-savings estimates in the years to come
Beyond Alzheimer’s disease, time-saved models could be applied to other progressive conditions, including Parkinson’s disease and amyotrophic lateral sclerosis (ALS). Cancer and cardiovascular disease studies, which tend to focus on events delaying relapse or death, or cutting the risk of heart attacks, for instance are less suited to models that track progression. If, however, heart disease were conceptualized as a gradual worsening of blood pressure or cholesterol over time, and treatment could be shown to slow the rate of deterioration, the time-saved approach could be used to measure the treatment benefit, says Hendrix
One benefit of time-based methods is that they could help make clinical trials less prone to being skewed by outliers, says Geert Molenberghs, a biostatistician at KU Leuven and Hasselt University, both in Belgium, who collaborates with Hendrix. For example, a small subset of people with early Alzheimer’s disease deteriorate unusually quickly. If these rapid decliners are in the treated group, they could potentially mask a drug benefit, says Molenberghs. The details become “very technical”, he says, but with time-based approaches, these rare individuals “are less influential They have less capacity to overturn
the statistics.”
Time-based metrics could impact broader conversations with health economists and policymakers “The idea that you could take somebody who’s already in their senior years and keep them functional and not needing 24/7 care that’s incredibly valuable information for making estimates about the true burden or cost of the disease to caregivers and society,” says John Harrison, chief science officer at Scottish Brain Sciences, a research institute in Edinburgh, Scotland. “It’s a very neat communications tool which feeds into estimates of progression, cost, strategy and, one hopes, legislation and planning.”
There are open questions that might need to be addressed before time-saved models are more widely applied in clinical trials One is that, although time progresses linearly, not all points on that line are equally meaningful For example, the anti-amyloid mechanism might only be beneficial in the early stages of Alzheimer’s disease, says Ron Petersen, a neurologist at Mayo Clinic in Rochester, Minnesota. “By the time the person progresses
cost, strategy and, one hopes, legislation and planning.”
There are open questions that might need to be addressed before time-saved models are more widely applied in clinical trials. One is that, although time progresses linearly, not all points on that line are equally meaningful. For example, the anti-amyloid mechanism might only be beneficial in the early stages of Alzheimer’s disease, says Ron Petersen, a neurologist at Mayo Clinic in Rochester, Minnesota “By the time the person progresses to, say, moderate dementia, modifying amyloid probably isn’t going to make any difference ” Hendrix is hopeful that the time-saved idea can be further developed and applied to clinical trials in the future, because it could make a big difference in tracking not only how effective new disease-modifying drugs are, but also in helping Alzheimer’s patients and their families to better understand the progression of the disease and how they can plan for it.
Ultimately, as more studies “start focusing on how much time we’ve saved people, all of the effects that we see will be more relevant” to people’s daily lives, Hendrix says.
Nature 627, S18-S20 (2024)
doi: https://doi org/10 1038/d41586-024-00756-8
Researchers from the University of Sydney in Australia and the University of Oxford in the UK published a research paper in "The Lancet Public Health" journal. The study shows that just 5-10 minutes of moderate to vigorous intermittent exercise per day can significantly reduce the risk of major adverse cardiovascular events and all-cause mortality. Compared to individuals with exercise bouts lasting less than 1 minute, those engaging in 5-10 minutes of moderate-to-vigorous intermittent physical activity (MV-ILPA) per bout experienced a 52% reduction in all-cause mortality risk and a 41% reduction in major adverse cardiovascular event risk
In this study, researchers analyzed data from 25,241 participants in the UK Biobank database aged between 42 and 78 years. Participants' movement parameters were recorded by wearing accelerometers, and MV-ILPA
Author: Eric Yang
Editor: Adian Parker, Kurtis Tse
duration was categorized as: less than 1 minute, 1-3 minutes, 3-5 minutes, and 5-10 minutes The relationship between moderate to vigorous intermittent exercise and major adverse cardiovascular events (MACE) and all-cause mortality was analyzed. Over an 8-year followup period, a total of 824 major adverse cardiovascular events and 1,111 deaths were recorded. Among all participants, the average daily MV-ILPA time was 26.8 minutes, with 59.7% spending less than 1 minute per bout, 27.5% spending 1-3 minutes per bout, 5.7% spending 3-5 minutes per bout, and 4.4% spending 5-10 minutes per bout. The analysis found that the risk of mortality within 5 years for individuals spending less than 1 minute per bout was 4 28%, 2 83% for those spending 1-3 minutes per bout, 2 43% for those spending 3-5 minutes per bout, and 2 09% for those spending 5-10 minutes per bout
Simultaneously, the risk of major adverse cardiovascular events within 5 years for individuals spending less than 1 minute per bout was 3.5%, 2.27% for those spending 1-3 minutes per bout, 2.07% for those spending 3-5 minutes per bout, and 2.06% for those spending 5-10 minutes per bout. The study found that compared to individuals spending less than 1 minute per bout, those spending 1-3 minutes per bout had a 34% lower risk of mortality, those spending 3-5 minutes per bout had a 44% lower risk of mortality, and those spending 5-10 minutes per bout had a 52% lower risk of mortality For major adverse cardiovascular events, compared to individuals spending less than 1 minute per bout, those spending 1-3 minutes per bout had a 29% lower risk, those spending 3-5 minutes per bout had a 38% lower risk, and those spending 5-10 minutes per bout had a 41% lower risk.
Additionally, the researchers found that in individuals spending less than 1 minute per bout, when high-intensity exercise accounted for
at least 15% of the total MV-ILPA duration, even less than 1 minute of exercise time brought benefits, reducing the risk of major adverse cardiovascular events and all-cause mortality.
The researchers stated that this study suggests that moderate to vigorous intermittent exercise can reduce the risk of major heart events, and ideally, each exercise session should be maintained for 3-5 minutes to significantly reduce the risk of major adverse cardiovascular events and all-cause mortality However, the researchers emphasize that this is an observational study and cannot determine causality The message conveyed here is that any type of exercise is beneficial for health, but the more effort and longer duration put in, the more benefits are gained. In conclusion, the results indicate that engaging in 5-10 minutes of moderate to vigorous intermittent exercise per day can significantly reduce the risk of major adverse cardiovascular events and all-cause mortality.
IT'S ESSENTIAL
As much as 60% of your body is made up of water And when you work out, you can lose quite a bit
Drinking water helps the joints and body tissues function, regulates body temperature, and transports nutrients. But some of us don't drink enough water, according to Nancy Clark, RD, a sports nutritionist and author of Nancy Clark's Sports Nutrition Guide Book.
Here's what you should know before picking the perfect beverage to keep you hydrated during your next workout.
Sometimes the simplest solution is the best, and that's true when choosing a workout beverage
"If you're an average person, then water after a workout is just fine," said Clark But if your workout is more intense and you spend more than three hours at a time doing it,
then Clark recommended chocolate milk
"[Chocolate milk] has got sodium and calcium, which we lose when we sweat It's also got carbs to refuel and give energy, and the protein also helps to repair any damage."
If milk or water isn't your thing, sports drinks, coconut water, or other beverages are fine. Don't worry too much about electrolytes. Clark said food could provide for those lost in sweat.
There isn't a set amount of water that you should consume during exercise, said Clark, who advised that you "drink to thirst."
But there are ways to calculate your sweat rate, which involve weighing yourself before and after you run and doing a few calculations. Clark said that if you lose a quart of sweat in an hour, you should drink
about eight ounces of water every 15 minutes. If you want to skip the math and tend to sweat a lot, four to eight ounces every 15 to 20 minutes during your workout is a good rule of thumb.
It's possible to drink too much fluid, although this is uncommon. It's more of a risk during marathons and triathlons
Athletes who consume a lot of fluid (even sports drinks) but not enough sodium can develop a potentially life-threatening condition called hyponatremia Symptoms of hyponatremia include:
Nausea or vomiting
Headache, confusion, or fatigue
Low blood pressure
Loss of energy
Muscle weakness, twitching, or cramps
Seizures or coma
Restlessness or bad temper
But really, over-hydration is "rare," according to Clark, who noted that most people don't drink enough fluids while working out.
While exercising is good for you, it's common to incur minor cell or tissue damage after a workout 4 Proteins can help repair any damage, so Clark recommended rehydrating with a protein-rich drink after an incredibly intense workout
But it's not just about protein, said Clark. Because you expend substantial energy when exercising, "you want about three times more carbohydrates than protein," so Clark recommended flavored milk as a fluid replacement.
Many problems can result from not drinking enough water Perhaps one of the most common is fatigue
If you don't drink enough water, then "your blood gets thicker from lower water content, and your heart has to work harder, which means you get tired," noted Clark. "A dehydrated person will get fatigued."
Clark recommended drinking fluids before you even begin to exercise, especially if you're doing something that requires a lot of stamina
"You need to start drinking about one and a one-half to two hours before running a marathon," said Clark
Also, drinking fluids during a workout is a good idea, too
"We don't drink enough during exercise, and that puts you in a hole when you finish, and then you have to rehydrate," said Clark. "It's better if you don't put yourself in that hole in the first place."
While it might be cumbersome to carry water with you on the run, it's worth it, according to Clark.
Exercise has many benefits to our bodies but losing hydration is one of the side effects It's essential to keep hydrated all of the time, especially when exercising Proper fluid replenishment is the key to preventing dehydration Tips such as how much, when, and what fluids to bring along should help you feel your best when exercising
While dietary diversification theoretically suffices to meet vitamin C requirements, certain demographics necessitate targeted supplementation:
1. Individuals subjected to heightened psychological stress, particularly those experiencing insomnia, exhibit augmented urinary excretion of ascorbic acid, warranting increased intake
2 Pregnant and lactating women, vulnerable to compromised immunity, may require supplementation, albeit with vigilance to prevent fetal developmental anomalies
3 Iron-deficient individuals can benefit from vitamin C supplementation due to its iron absorption-enhancing properties.
4. Smokers, owing to elevated oxidative stress, exhibit escalated vitamin C turnover, necessitating supplementation.
5. Individuals with suboptimal intake of fruits and vegetables should consider supplementation to rectify deficiency
6 Individuals predisposed to seasonal vitamin C deficits, especially during winter, may benefit from daily supplementation
In summary, while vitamin C serves as a valuable adjunct to human health when utilized prudently, excessive consumption can precipitate toxicity. Thus, a paradigm shift from indiscriminate reverence to informed utilization is warranted to optimize health outcomes.
Author: Carson Ou
Editors: Kevin Chuang, Kevin Lei
Pollen, dust mites, mold these common allergens are ubiquitous in our living environment Allergy, also known as hypersensitivity reaction, is an abnormality of the body's immune system, manifested as an excessive reaction to harmless substances in the environment, affecting multiple systems throughout the body. Its main symptoms include:
1. Skin symptoms: such as urticaria, rash, itching, eczema, etc.;
2. Respiratory system: sneezing, nasal congestion, nasal itching, throat itching, runny nose, and even triggering asthma leading to difficulty breathing;
3 Digestive system: abdominal pain, nausea, vomiting, diarrhea, etc ;
4 Systemic reactions: including allergic shock leading to low blood pressure, difficulty breathing, coma, convulsions, etc , requiring timely medical treatment and rescue
Main factors leading to allergies:
1. Allergies have a hereditary component. If parents have allergies, it increases the risk of allergies in their children
2 Allergens are ubiquitous in daily life
Common allergens include:
Inhalant allergens: pollen, dust mites, mold, cat hair, dog hair, cockroaches, etc
Ingestant allergens: seafood, peanuts, milk, eggs, fruits, etc.
Contact allergens: paint, latex, detergents, cosmetics, etc.
Injectant allergens: injected drugs (penicillin, cephalosporins, etc.), insect venom, etc.
3. Seasonal and climatic changes: High pollen concentration in spring and summer, abundant ultraviolet rays in summer, significant proliferation of mold during the rainy season.
4. Aggravation of environmental pollution: passive smoking, traffic pollution, air pollution, release of harmful chemicals from building materials, etc.
5 Changes in lifestyle: preservatives, food additives, pigments, plasticizers, etc , increased opportunities for going out, unreasonable addition of complementary foods
6 Excessive emphasis on hygiene: excessive disinfection, isolation from microbes, lack of "exercise" for the immune system, poor allergic resistance.
(7) Overuse of antibiotics.
To avoid allergies in spring, "allergic individuals" should avoid the above situations.
Number of active users of selected social networks worldwide (in millions), Statista Advertising & Media Outlook, June 2022
Preservation of ocular health and the prevention of myopia represent paramount concerns, particularly in light of the prevalent and prolonged use of electronic devices among contemporary individuals. Clinical strategies for myopia prevention typically encompass moderation of ocular activities, dietary supplementation with essential vitamins, maximizing outdoor exposure, employing appropriate eyewear, cessation of smoking habits, and regular vision assessments.
Moderation of ocular activities constitutes a fundamental aspect of myopia prevention
Patients are advised to refrain from prolonged bouts of close-range reading or extensive utilization of electronic devices, which can induce sustained contraction of the ciliary
muscles, culminating in irreversible thickening of the crystalline lens and subsequent myopic progression Post-ocular exertion, therapeutic measures such as ocular massage or application of heat serve to enhance ocular blood circulation, thereby fostering relaxation of the ciliary muscles and mitigating myopia development to a certain extent.
Dietary augmentation with essential micronutrients, notably Vitamin A and carotene, holds significance in preserving ocular health and preventing myopia These nutrients contribute to maintaining lens elasticity and fostering retinal development Patients are encouraged to incorporate vitamin-rich foods, such as carrots, tomatoes, seafood, and animal liver into their daily diet Additionally,
supplementation with multivitamin tablets and deep-sea fish oil capsules, under medical guidance, can fortify ocular health and impede myopic progression.
Outdoor engagement is advocated as a pivotal measure for myopia prevention, with a recommended threshold of more than 10 hours per week Adequate outdoor exposure not only fosters ocular health but also serves as a deterrent against myopia However, prudent use of sunglasses is imperative to shield the eyes from ultraviolet (UV) radiation, which poses risks of cataracts and macular degeneration. Selection of sunglasses with optimal UV protection, blocking 99% to 100% of UVA and UVB rays, is advocated to mitigate UV-induced ocular damage.
Smoking cessation is underscored as a pivotal step in ocular health maintenance and myopia prevention Smoking exacerbates the risk of cataracts, optic nerve damage, and macular degeneration Patients are urged to persist in cessation efforts, with medical intervention if necessary, given the incremental likelihood of success with each cessation attempt
Regular vision assessments constitute an integral component of myopia prevention, particularly among adolescent individuals vulnerable to ocular development anomalies. Annual vision testing, guided by medical counsel, facilitates early detection of myopic tendencies, enabling timely intervention and management strategies to forestall myopic progression.
In summation, a multifaceted approach encompassing moderation of ocular activities, dietary optimization, outdoor engagement, smoking cessation, and routine vision assessments constitutes an efficacious strategy for myopia prevention and ocular health preservation
Getting enough fiber in your diet is important for overall health Here are 25 fiber-packed breakfast ideas that can boost digestive health.
1. Avocado Toast with Hemp Seeds
Avocados are an excellent source of fiber, delivering 13.5 grams (g) of fiber per avocado.
2. Chia Pudding
Chia seeds are exceptionally high in fiber, providing nearly 10 grams per ounce.
3. Oatmeal with Sliced Almonds and Berries
Many people start their day with a warm bowl of oatmeal Oatmeal is high in fiber on its own, packing nearly 4 grams per cup
4. Sweet Potato Toast
One large sweet potato provides nearly 6 grams of fiber, making it the perfect high-fiber vessel for savory ingredients like eggs, fiber-rich vegetables, and beans
5. Vegetable and Avocado Omelet
Combining protein-rich eggs with high-fiber ingredients like vegetables and avocado creates a filling breakfast option that's sure to keep you satisfied until your next meal or snack.
6. Quinoa Bowl with Eggs and Veggies
Quinoa is a gluten-free pseudocereal grain that's rich in fiber, plant-based protein, folate, magnesium, zinc, and iron Quinoa provides 5 18 grams of fiber per cup and can be made in bulk and stored in the refrigerator for a quick breakfast idea
7. Breakfast Salad
Though salads aren't typically enjoyed at breakfast time, preparing a breakfast salad is a convenient and delicious way to boost your fiber intake.
8. Protein Smoothie with Berries and Flax
When you're short on time but don't want to skip breakfast, try making a smoothie. To increase the fiber content of your smoothie, add high-fiber berries, like frozen raspberries and blackberries, and ground flax seeds, which provide 8 grams of fiber per ounce
9. Breakfast Tacos
Breakfast tacos are a tasty way to start your day and can be packed with fiber-rich ingredients like beans and vegetables
10. Shakshuka with Avocado
Shakshuka is a low-carb breakfast that's high in fiber and protein.
11. Smashed Beans on Toast
Beans on toast is a simple meal that can be enjoyed at any time of day, including breakfast. Great Northern beans pack an impressive 12.8 grams of fiber per cup and can help you meet your daily fiber needs.
12. Savory Oatmeal with Eggs and Spinach
Savory oatmeal is a delicious twist on traditional oatmeal and can be made with fiberrich ingredients Try topping cooked oats, which are packed with 3 98 grams of fiber per cup, with eggs and sautéed vegetables like spinach or broccoli for a protein and fiber-rich savory breakfast option
13. Vegan Sweet Potato and Chickpea Hash
Chickpeas provide 12.5 grams of fiber and 14.5 grams of protein per cooked cup, making them a filling breakfast option.
14. Almond Flour Blueberry Muffins with Almond Butter
Unlike regular all-purpose flour, almond flour is rich in fiber, providing 8 grams of fiber per cup.
15. Smoothie Bowl
Smoothie bowls have a thicker texture than regular smoothies and can be enjoyed with a spoon. Top smoothie bowls made with protein powder and frozen berries with high-fiber ingredients like chia seeds and sliced almonds.
16. Greek Yogurt Parfait
Greek yogurt is rich in protein and can be paired with high-fiber berries, granola, nuts, or seeds for a complete breakfast
17. High-Fiber Banana Bread with Peanut Butter
Traditional banana breads are typically low in protein and fiber However, using higher-fiber ingredients, like almond or coconut flour and ground flaxseed, can boost the fiber content of this popular breakfast option and its gut health benefits.
18. High-Fiber Breakfast Wrap
Choose a higher-fiber wrap, like a flax-based wrap, and fill it with scrambled or fried eggs, vegetables, and beans, or whatever savory breakfast combo you're in the mood for. If you're looking for more gut-boosting health benefits, try adding fermented foods to your breakfast wrap, like kimchi, which is teeming with gut health-promoting probiotics
19. Paleo Oatmeal
When you're following a paleo diet, grains, like oats, are off-limits However, you can still enjoy a warm bowl of paleo-style oatmeal by combining paleo-friendly ingredients like almond milk, almond flour, shredded coconut, flaxseed meal, coconut oil, vanilla extract, and sea salt, and heating them on the stovetop until it takes on a thick, oatmeal-like texture.
20. Coconut Flour Pancakes
Coconut flour contains 10 grams of fiber per quarter cup and can boost the fiber content of breakfast dishes like pancakes. Use coconut flour in place of all-purpose flour to make fluffy, filling pancakes, and top them with fresh fruit, chopped nuts, and a drizzle of maple syrup for a decadent yet healthy breakfast
21. Peanut Butter, Chia Jam, and Banana Toast
If you're a peanut butter and jelly fan, try making your own chia seed jam by cooking two cups of fresh or frozen berries until the mixture bubbles, then stirring in two tablespoons of chia seeds and a tablespoon of lemon juice.
22. Southwest Egg Bites
Egg bites made with high-fiber ingredients like black beans, diced red pepper, and onions can be made in large batches and stored in the refrigerator or freezer for meal prep Pair egg bites with sliced avocado or fresh fruit for a satisfying breakfast combo
23. High-Fiber Waffles with Peanut Butter and Sliced Apples
High-fiber frozen waffles can be used to make a quick breakfast when you're short on time Choose frozen waffles made with flaxseed or chia seeds, which tend to be higher in fiber. Top your frozen waffles with nutritious ingredients like peanut butter and sliced apples or almond butter and chia jam.
24. Homemade Nutty Granola
Make your own high-fiber granola with ingredients like oats, sliced almonds, walnuts, pumpkin seeds, and coconut flakes. Add your homemade granola to dishes like chia pudding, yogurt parfait, and smoothie bowls
25. Smashed Pea Toast
Peas are a rich source of fiber, providing 8 8 grams per cooked cup
The easiest way to increase your fiber intake is to eat more plant-based foods, like fruits, vegetables, nuts, seeds, and beans.
If you're not used to eating high-fiber foods, it's best to slowly increase your fiber intake over time, which can help reduce symptoms like gas and bloating that may occur when transitioning to a high-fiber eating pattern.
Radiopharmaceutical Brings Innovative Approaches to Cancer Treatment
[1] K. L. Pomykala, B. A. Hadaschik, O. Sartor, S. Gillessen, C. J. Sweeney, T. Maughan, M. S. Hofman, K. Herrmann, “Next generation radiotheranostics promoting precision medicine”, Annals of Oncology, (2023) Volume 34 - Issue 6, 507-519, https://doi.org/10.1016/j.annonc.2023.03.001
[2] Kassis AI, Adelstein SJ. Radiobiologic principles in radionuclide therapy. J Nucl Med. 2005;46(suppl 1):4S-12S.
[3] S. Dhoundiyal, S. Srivastava, S. Kumar, G. Singh, S. Ashique, R. Pal, N. Mishra and F. Taghizadeh‑Hesary, “Radiopharmaceuticals: navigating the frontier of precision medicine and therapeutic innovation”, European Journal of Medical Research (2024) 29:26, https://doi.org/10.1186/s40001-023-01627-0
CAR-T Cell Immunotherapy and Clinical Applications
[1]https://www.cancer.org/cancer/managing-cancer/treatmenttypes/immunotherapy/car-t-cell1.html
[2] https://www.cancer.gov/about-cancer/treatment/research/car-t-cells
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Gout Prevention and Treatment
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Researchers Call for A Major Rethink of How Alzheimer’s Treatments Are Evaluated [1] https://www.nature.com/articles/d41586-024-00756-8
Allergy in Spring
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Persist 10-Minute Daily Exercise
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Should Diet Sodas Be in Your Diet?
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Vitamin C You Later, Poison if Misused
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https://www.highperformanceinstitute.com/blog/build-a-better-brain-with-exercise Losing Sight, Losing Vision, Literally [1] https://newsinhealth nih gov/2015/05/keep-your-vision-healthy [2] https://www.webmd.com/eye-health/good-eyesight 25 High-Fiber Breakfasts to Try for Good Gut Health
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