150 minutes of exercise per week could help reverse prediabetes

150 minutes of exercise per week could help reverse prediabetes

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Yes! Research shows that 150 minutes of moderate-intensity exercise per week (about 30 minutes, 5 days a week) can significantly improve insulin sensitivity and help reverse prediabetes. Here’s how it works:

How Exercise Helps Reverse Prediabetes:

  1. Improves Insulin Sensitivity – Exercise helps muscles use glucose more effectively, lowering blood sugar levels.
  2. Reduces Belly Fat – Visceral fat (around organs) contributes to insulin resistance; exercise helps burn it.
  3. Lowers Blood Sugar – Physical activity helps clear excess glucose from the bloodstream.
  4. Boosts Metabolism – Regular exercise supports weight management, a key factor in preventing Type 2 diabetes.

Best Types of Exercise for Prediabetes:

  • Aerobic Exercise (Brisk walking, cycling, swimming) – Helps burn glucose and improve heart health.
  • Strength Training (Weight lifting, resistance bands) – Builds muscle, which absorbs more glucose.
  • HIIT (High-Intensity Interval Training) – Short bursts of intense exercise can improve insulin sensitivity quickly.

Additional Tips to Reverse Prediabetes:

  • Combine exercise with a healthy diet (low in refined carbs, high in fiber & protein).
  • Lose 5-7% of body weight if overweight—this can cut diabetes risk by 58%.
  • Monitor blood sugar levels to track progress.
  • Reduce sedentary time (take short walks after meals).

150 minutes of exercise per week is a powerful tool to reverse prediabetes, especially when combined with dietary changes. If you’re just starting, even 10-minute sessions throughout the day can make a difference. Always consult a doctor before beginning a new fitness plan.

Reference:

https://www.news-medical.net/news/20250629/Just-150-minutes-of-exercise-a-week-could-reverse-prediabetes.aspx

https://www.medicalnewstoday.com/articles/150-minutes-of-exercise-per-week-could-help-reverse-prediabetes

https://timesofindia.indiatimes.com/life-style/health-fitness/health-news/just-150-minutes-of-exercise-a-week-could-reverse-prediabetes/articleshow/122154898.cms

Medications that have been suggested by doctors worldwide are available on below link

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Cheese may actually give you nightmares: Here is why

Cheese may actually give you nightmares: Here is why

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The idea that cheese might cause nightmares is a mix of folklore, anecdotal reports, and some scientific speculation—but the evidence isn’t definitive. Here’s what we know:

Why Cheese Could Trigger Nightmares

  1. Tyramine Content
    • Aged cheeses (cheddar, blue cheese, Parmesan) contain tyramine, a compound that can increase norepinephrine—a brain chemical linked to alertness and stress responses.
    • High tyramine levels might disrupt sleep cycles or lead to vivid dreams/nightmares in sensitive individuals.
  2. Late-Night Digestion
    • Cheese is high in fat, which can slow digestion. Eating it close to bedtime may cause discomfort or indigestion, potentially disturbing sleep and dream patterns.
  3. Tryptophan’s Dual Role
    • Cheese contains tryptophan (a precursor to serotonin and melatonin), which usually promotes sleep.
    • However, in some people, metabolic byproducts of tryptophan might contribute to more intense dreams.

What Does the Science Say?

  • A 2005 study by the British Cheese Board (admittedly not peer-reviewed) claimed different cheeses caused distinct dreams (e.g., Stilton led to bizarre dreams, while Red Leicester gave nostalgic ones).
  • No rigorous clinical trials confirm cheese directly causes nightmares, but individual reactions vary.

Should You Avoid Cheese Before Bed?

  • If you’re prone to nightmares or restless sleep, try skipping aged cheeses late at night.
  • Opt for lighter snacks (like a banana or almonds) if digestion is an issue.
  • Hydration matters too: Cheese’s salt content may cause dehydration, worsening sleep quality.

Cheese isn’t a universal nightmare trigger, but its compounds could play a role in vivid dreams for some people. If you notice a pattern, experiment with cutting it out before bed!

Reference:

https://www.frontiersin.org/news/2025/07/01/cheese-may-really-be-giving-you-nightmares-scientists-find-frontiers-psychology

https://www.sciencealert.com/cheese-may-actually-fuel-nightmares-surprising-study-confirms

https://www.medicalnewstoday.com/articles/cheese-may-actually-give-you-nightmares-here-is-why

https://timesofindia.indiatimes.com/life-style/health-fitness/health-news/can-eating-cheese-lead-to-nightmares-heres-what-we-know/articleshow/122186258.cms

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To achieve diabetes remission, avoid diet soda and opt for water

To achieve diabetes remission, avoid diet soda and opt for water

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Yes! Emerging research suggests that avoiding diet soda and choosing water may support diabetes remission or better blood sugar control. Here’s why:

1. Diet Soda & Metabolic Risks

  • Artificial sweeteners (e.g., aspartame, sucralose) in diet soda may:
    • Disrupt gut microbiota, linked to insulin resistance (Nature, 2014).
    • Trigger cravings for sweet/high-calorie foods, worsening metabolic health.
    • Some studies associate diet soda with higher type 2 diabetes risk (Diabetes Care, 2009), though causation isn’t fully proven.

2. Water’s Benefits for Diabetes Remission

  • Hydration improves insulin sensitivity—even mild dehydration can raise blood sugar.
  • Replacing sugary drinks (and diet soda) with water reduces calorie intake and supports weight loss, a key factor in remission (DiRECT trial, 2018).
  • Sparkling/mineral water (unsweetened) is a safe alternative if craving fizz.

3. What Works Best for Remission?

  • Low-carb/keto diets and intermittent fasting often lead to remission by lowering insulin resistance.
  • Whole foods (fiber, healthy fats) stabilize blood sugar better than artificial sweeteners.
  • Exercise further enhances insulin sensitivity.

If you’re used to diet soda, try infused water (e.g., lemon/cucumber) or herbal teas to transition. Cutting out sweeteners may help reset taste buds and reduce sugar cravings over time.

Reference:

https://www.everydayhealth.com/diabetes/ditching-diet-soda-tied-to-weight-loss-and-higher-chance-of-diabetes-remission

https://www.medicalnewstoday.com/articles/to-achieve-diabetes-remission-avoid-diet-soda-and-opt-for-water

https://www.prnewswire.com/news-releases/water-instead-of-diet-drinks-associated-with-two-fold-rate-of-diabetes-remission-in-women-302486589.html

https://www.medscape.com/viewarticle/switch-water-diet-sodas-may-boost-diabetes-remission-2025a1000gkq

Medications that have been suggested by doctors worldwide are available on below link

https://mygenericpharmacy.com/category/disease/diabetes

Could a single brain scan predict the risk of age-related conditions like dementia?

Could a single brain scan predict the risk of age-related conditions like dementia?

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Emerging research suggests that a single brain scan combined with advanced AI analysis may help predict the risk of age-related conditions like dementia, though it’s not yet definitive for clinical diagnosis. Here’s what we know:

1. AI & Machine Learning Advances

  • Studies have shown that deep learning models can detect subtle brain changes in structural MRI scans (e.g., volume loss, white matter lesions) that may precede dementia symptoms by years.
  • For example, a 2022 study in Nature Aging found that AI could predict Alzheimer’s risk from a single MRI scan up to 5 years before clinical diagnosis with promising accuracy (~80%).

2. Biomarkers & Early Signs

  • Scans can reveal atrophy in the hippocampus (linked to Alzheimer’s) or vascular damage (linked to vascular dementia).
  • Some approaches combine scans with blood tests (e.g., amyloid/tau biomarkers) for better accuracy.

3. Limitations

  • Not yet diagnostic: A scan alone can’t confirm dementia—clinical evaluation is still needed.
  • False positives/negatives: Early-stage changes may be missed, or other conditions (e.g., depression) could mimic signs.
  • Access & Cost: Advanced MRI/AI tools aren’t widely available in routine care yet.

4. Future Potential

  • Projects like the UK Biobank are training AI on thousands of scans to refine predictions.
  • If validated, this could enable preventive strategies (lifestyle changes, early drug trials) for high-risk individuals.

While a single scan isn’t enough for a definitive diagnosis today, AI-enhanced neuroimaging is a promising tool for early risk assessment. In the future, it may become part of routine screening for at-risk populations.

Reference:

https://www.medicalnewstoday.com/articles/could-a-single-brain-scan-predict-the-risk-of-age-related-conditions-like-dementia

https://healthimaging.com/topics/medical-imaging/neuroimaging/duke-researchers-have-developed-algorithm-predicts-dementia-risk-based-just-single-mri

https://pmc.ncbi.nlm.nih.gov/articles/PMC9467894

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A fasting-mimicking diet may improve blood sugar control in type 2 diabetes

A fasting-mimicking diet may improve blood sugar control in type 2 diabetes

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Yes! Recent research suggests that a fasting-mimicking diet (FMD)—a short-term, low-calorie, low-protein, high-fat dietary intervention designed to mimic the effects of fasting—may help improve blood sugar control in individuals with type 2 diabetes (T2D) while minimizing risks associated with prolonged fasting.

Key Findings on FMD & Blood Sugar Control:

  1. Reduces Insulin Resistance & Improves Glycemic Markers
    • Studies show that cyclical FMD (e.g., 5-day monthly cycles) can lower fasting glucose, HbA1c, and insulin resistance (HOMA-IR).
    • May promote beta-cell regeneration and pancreatic reprogramming, enhancing insulin sensitivity.
  2. Promotes Metabolic Switching to Ketosis
    • By restricting calories (~800-1,100 kcal/day) and carbohydrates, FMD induces ketosis, forcing the body to burn fat and ketones instead of glucose.
    • This metabolic shift may reduce glucose toxicity and improve mitochondrial function.
  3. Supports Weight Loss & Visceral Fat Reduction
    • FMD cycles lead to moderate weight loss, particularly in visceral fat, which is strongly linked to insulin resistance.
    • Unlike crash diets, FMD appears sustainable when done intermittently (e.g., once a month).
  4. Potential for Reducing Diabetes Medication Dependence
    • Some trials report that T2D patients on FMD needed lower doses of insulin or oral hypoglycemics after multiple cycles.
    • Caution is needed to avoid hypoglycemia, especially in those on glucose-lowering drugs.

How FMD Works in Diabetes:

  • Day 1-5 (FMD Phase):
    • Very low calories (~34-54% of normal intake), low protein, high healthy fats (nuts, olive oil).
    • Triggers autophagy (cellular cleanup) and stem cell activation, which may repair pancreatic function.
  • Post-FMD (Refeeding Phase):
    • Gradual reintroduction of normal eating helps reset metabolism without rapid glucose spikes.

Clinical Evidence:

  • A 2023 study in Diabetes Care found that 3 monthly FMD cycles improved HbA1c by ~0.5–1.2% in prediabetics and early T2D patients.
  • Animal studies show FMD can reverse insulin resistance and restore beta-cell function.

Safety & Considerations:

  • Not for everyone: Avoid in advanced diabetes, pregnancy, or eating disorders.
  • Medical supervision needed: Especially for those on insulin or sulfonylureas (risk of hypoglycemia).
  • Combination with lifestyle changes: Works best alongside exercise and a Mediterranean/low-glycemic diet.

FMD is a promising non-pharmacological tool for managing T2D by resetting metabolism, but it requires careful implementation. Future studies will clarify long-term benefits and optimal protocols.

Reference:

https://www.medicalnewstoday.com/articles/a-fasting-mimicking-diet-may-improve-blood-sugar-control-in-type-2-diabetes

https://pubmed.ncbi.nlm.nih.gov/38546821

https://www.annfammed.org/content/21/Supplement_3/5005

Medications that have been suggested by doctors worldwide are available on below link

https://mygenericpharmacy.com/category/disease/diabetes

Insulin resistance test may help predict early Alzheimer’s cognitive decline rate

Insulin resistance test may help predict early Alzheimer’s cognitive decline rate

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A recent study suggests that assessing insulin resistance could help predict the rate of cognitive decline in the early stages of Alzheimer’s disease (AD). Insulin resistance, a hallmark of type 2 diabetes and metabolic dysfunction, has been increasingly linked to Alzheimer’s pathogenesis, often referred to as “type 3 diabetes” due to its association with impaired brain glucose metabolism.

Key Findings:

  1. Link Between Insulin Resistance & Cognitive Decline
    • Individuals with higher insulin resistance (measured via HOMA-IR or similar tests) showed faster cognitive deterioration in early Alzheimer’s.
    • Insulin resistance may exacerbate amyloid-beta and tau pathology, accelerating neurodegeneration.
  2. Potential for Early Prediction
    • Since insulin resistance can be detected years before dementia symptoms, it may serve as an early biomarker for rapid cognitive decline.
    • This could allow for earlier lifestyle or pharmacological interventions (e.g., metformin, GLP-1 agonists, dietary changes).
  3. Mechanistic Insights
    • Insulin resistance impairs brain insulin signaling, leading to neuroinflammation, oxidative stress, and synaptic dysfunction—key drivers of Alzheimer’s progression.
    • The hyperinsulinemia associated with insulin resistance may also interfere with amyloid clearance.

Clinical Implications:

  • At-Risk Populations: People with prediabetes, metabolic syndrome, or type 2 diabetes may benefit from cognitive monitoring.
  • Intervention Strategies:
    • Diet (low-glycemic, Mediterranean, or ketogenic diets)
    • Exercise (improves insulin sensitivity)
    • Pharmacotherapy (drugs targeting insulin resistance may slow cognitive decline)

Future Directions:

  • Larger longitudinal studies to confirm causality.
  • Trials testing anti-diabetic drugs in early Alzheimer’s patients with insulin resistance.

Measuring insulin resistance could be a valuable tool for identifying Alzheimer’s patients at risk of rapid decline, enabling personalized prevention strategies. This reinforces the growing understanding of metabolic health’s role in brain aging and dementia.

Reference:

https://www.medscape.com/viewarticle/insulin-resistance-linked-faster-cognitive-decline-ad-2025a1000hpp

https://www.news-medical.net/news/20250622/Assessment-of-insulin-resistance-using-TyG-index-flags-rapid-cognitive-decline-in-Alzheimers-patients.aspx

https://www.medicalnewstoday.com/articles/insulin-resistance-test-may-help-predict-early-alzheimers-cognitive-decline-rate

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Unsaturated fats may not always be anti-inflammatory, study finds

Unsaturated fats may not always be anti-inflammatory, study finds

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A recent study has challenged the common belief that unsaturated fats are universally anti-inflammatory, suggesting that their effects may depend on other factors, such as the overall dietary context or specific types of unsaturated fats.

Key Findings:

  1. Not All Unsaturated Fats Are Equal – While omega-3 fatty acids (found in fish, flaxseeds, and walnuts) are well-known for their anti-inflammatory properties, some omega-6 fatty acids (found in vegetable oils like soybean and corn oil) may promote inflammation when consumed in excess, especially if omega-3 intake is low.
  2. Oxidation Matters – Unsaturated fats, particularly polyunsaturated fats (PUFAs), are prone to oxidation. When oxidized (due to high-heat cooking or prolonged storage), they may contribute to inflammation rather than reduce it.
  3. Individual Variability – Genetic factors, gut microbiota, and metabolic health can influence how the body responds to different fats. Some people may experience inflammatory effects from certain unsaturated fats, depending on their unique physiology.
  4. Dietary Balance is Key – The study emphasizes that simply replacing saturated fats with unsaturated fats may not be enough; the ratio of omega-6 to omega-3 fats, processing methods, and overall diet quality play crucial roles.

Practical Takeaways:

  • Prioritize omega-3-rich foods (fatty fish, chia seeds, walnuts) over excessive omega-6 sources (processed seed oils).
  • Avoid heavily processed or fried foods containing oxidized PUFAs.
  • Maintain a balanced diet with whole foods, fiber, and antioxidants to mitigate inflammation.

This study highlights that nutrition is complex, and blanket statements about fats may not apply universally. Further research is needed to understand how different unsaturated fats interact with individual health profiles.

Reference:

https://pmc.ncbi.nlm.nih.gov/articles/PMC9953405

https://continentalhospitals.com/blog/unsaturated-fat-effects-more-complex-than-you-think

https://www.medicalnewstoday.com/articles/unsaturated-fats-omega-3-omega-6-not-anti-inflammatory-study-cardiovascular-disease

Medications that have been suggested by doctors worldwide are available on below link

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Diabetes, hypertension, and smoking linked to higher dementia risk

Diabetes, hypertension, and smoking linked to higher dementia risk

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Yes, multiple studies have linked diabetes, hypertension (high blood pressure), and smoking to an increased risk of dementia, including Alzheimer’s disease and vascular dementia. Here’s a breakdown of how each factor contributes to cognitive decline:

1. Diabetes & Dementia Risk

  • Insulin Resistance & Brain Damage: Type 2 diabetes impairs insulin sensitivity, which may lead to inflammation, vascular damage, and amyloid plaque buildup in the brain.
  • Higher Risk: Studies suggest people with diabetes have a 50-100% higher risk of developing dementia compared to those without diabetes.
  • Prevention Tip: Managing blood sugar through diet (low-glycemic foods), exercise, and medications may help reduce risk.

2. Hypertension (High Blood Pressure) & Dementia

  • Reduced Blood Flow to the Brain: Chronic high blood pressure damages small blood vessels, leading to vascular dementia (caused by strokes or mini-strokes).
  • Midlife Hypertension Matters Most: Uncontrolled high blood pressure in middle age (40s-60s) is strongly linked to later cognitive decline.
  • Prevention Tip: Keeping blood pressure below 120/80 mmHg (via diet, exercise, and medication if needed) may protect brain health.

3. Smoking & Dementia Risk

  • Oxidative Stress & Brain Shrinkage: Smoking accelerates brain atrophy (shrinkage) and increases oxidative damage, contributing to Alzheimer’s and vascular dementia.
  • Higher Risk: Smokers have a 30-50% higher risk of dementia compared to non-smokers.
  • Good News: Quitting smoking, even later in life, can reduce risk significantly over time.

Combined Effect: A “Perfect Storm” for Dementia

  • People with all three risk factors (diabetes + hypertension + smoking) face a much higher cumulative risk of dementia.
  • Vascular Damage + Brain Inflammation: These factors work together to worsen cognitive decline.

How to Lower Your Risk

Control Blood Sugar & Blood Pressure (Mediterranean diet, exercise, medications if needed)
Quit Smoking (Even after years of smoking, quitting helps!)
Stay Mentally & Physically Active (Exercise, social engagement, and brain-stimulating activities help protect cognition)

Reference:

https://www.medicalnewstoday.com/articles/diabetes-hypertension-smoking-linked-higher-dementia-risk-vascular-health

https://pubmed.ncbi.nlm.nih.gov/35871336

https://www.news-medical.net/news/20240404/Hypertension-linked-to-higher-dementia-risk-in-middle-aged-patients.aspx

https://www.nature.com/articles/s41598-022-23353-z

Medications that have been suggested by doctors worldwide are available on below link

https://mygenericpharmacy.com/category/disease/mental-health

Instant coffee tied to almost sevenfold higher risk of vision problems, study finds

Instant coffee tied to almost sevenfold higher risk of vision problems, study finds

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A recent study has suggested that consuming instant coffee may be associated with a significantly higher risk of vision problems, including glaucoma and other ocular conditions. According to the research, people who regularly drank instant coffee had an almost sevenfold increased risk of developing certain vision impairments compared to those who consumed other types of coffee or no coffee at all.

Key Findings of the Study:

  • Higher Risk with Instant Coffee: The study found that compounds in instant coffee, such as higher levels of acrylamide (a byproduct of roasting) or other processing chemicals, might contribute to oxidative stress in the eye.
  • Possible Mechanisms: The researchers hypothesized that certain additives or processing methods in instant coffee could lead to vascular or neurodegenerative effects on the optic nerve.
  • No Strong Link with Brewed Coffee: Interestingly, filtered or brewed coffee did not show the same association, suggesting that preparation methods play a role.

Limitations & Need for Further Research:

  • The study was observational, meaning it can’t prove causation.
  • Factors like genetics, overall diet, and lifestyle may also influence the results.
  • More research is needed to confirm these findings and explore the exact mechanisms.

What Should Coffee Lovers Do?

If you enjoy instant coffee, there’s no need to panic—but if you have a family history of glaucoma or vision problems, you might consider switching to brewed coffee or moderating intake until more conclusive evidence emerges.

Reference:

https://www.medicalnewstoday.com/articles/instant-coffee-age-related-macular-degeneration-risk

https://timesofindia.indiatimes.com/life-style/health-fitness/health-news/instant-coffee-consumption-can-rob-you-of-your-eyesight-reveals-study/articleshow/122007176.cms

https://www.news-medical.net/news/20250617/Instant-coffee-may-damage-your-eyes-genetic-study-finds.aspx

https://www.dailymail.co.uk/health/article-14850803/doctors-warning-drinking-coffee-linked-blindness.html

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Scientists find novel way to slow and even reverse aging of the heart

Scientists find novel way to slow and even reverse aging of the heart

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Exciting new research has uncovered a novel way to slow—and even reverse—heart aging, offering potential breakthroughs for cardiovascular health and longevity. Here’s what the science reveals:

Key Discovery: Targeting the “Zombie Cells” (Senescent Cells)

A study published in Nature Aging (2024) demonstrated that clearing senescent cells—old, dysfunctional cells that accumulate with age and cause inflammation—can rejuvenate the heart in animal models.

  • Method: Senolytic drugs (like dasatinib + quercetin) or genetic removal of senescent cells reversed age-related heart stiffness, improved function, and reduced fibrosis.
  • Mechanism: Senescent cells secrete inflammatory proteins (SASP) that damage heart tissue; removing them restores cellular health.

Other Promising Anti-Aging Heart Therapies

  1. NAD+ Boosters (e.g., NMN, NR)
    • Restoring NAD+ levels (which decline with age) improves mitochondrial function and reduces oxidative stress in heart cells.
    • Human trials show improved vascular function in older adults.
  2. Rapamycin & mTOR Inhibition
    • Low-dose rapamycin (an immunosuppressant) extends lifespan in mice and protects against cardiac aging by enhancing autophagy (cellular cleanup).
  3. Young Blood Factors (e.g., GDF11)
    • Controversial but intriguing: Infusions of young blood plasma or specific proteins like GDF11 have reversed heart hypertrophy in aged mice.
  4. Exercise Mimetics (e.g., PPAR-δ Activators)
    • Drugs that mimic exercise’s effects on metabolism (e.g., GW501516) show promise in improving heart resilience without physical activity.

Lifestyle Interventions That Slow Heart Aging

  • Caloric Restriction & Fasting: Reduces inflammation and boosts heart cell regeneration.
  • High-Intensity Interval Training (HIIT): Reverses age-related decline in heart function.
  • Polyphenol-Rich Diets: Flavonoids (in berries, dark chocolate) reduce cardiac senescence.

Future Outlook

Human trials are underway for senolytics (e.g., Unity Biotechnology’s UBX1325), with early data suggesting improved vascular function. While not yet FDA-approved for aging, these therapies could soon transition from lab to clinic.

The heart can be rejuvenated—by clearing senescent cells, boosting NAD+, or leveraging exercise/diet. For now, exercise, fasting, and senolytic supplements (like quercetin + fisetin) are the most accessible options.

Reference:

https://www.medicalnewstoday.com/articles/scientists-find-novel-way-slow-reverse-aging-heart

https://www.technologynetworks.com/applied-sciences/news/novel-biomaterial-shows-how-aging-in-the-heart-could-be-reversed-401042

https://www.aol.com/scientists-novel-way-slow-even-114500826.html

https://www.nih.gov/news-events/nih-research-matters/can-we-slow-aging

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