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For kids, it can improve letter recognition and learning; and when adults take notes by hand it can lead to better conceptual understanding of material.\u003c/p>\n\u003cp>Brain imaging studies suggest it has to do with the fine-tuned coordination required between motor and visual systems, which deeply engages the brain. Some artists even say writing by hand stokes their creativity. So, if you’re feeling stuck — \u003ca href=\"https://www.npr.org/sections/health-shots/2024/05/11/1250529661/handwriting-cursive-typing-schools-learning-brain\">\u003cem>try jotting down your idea with pen and paper. \u003c/em>\u003c/a>\u003c/p>\n\u003ch2>2. Your gut microbes can affect your mood\u003c/h2>\n\u003cp>Can what you eat make you more resilient to stress? Maybe! A recent analysis found that the guts of people who handled stress better shared two patterns: Their microbiomes had more anti-inflammatory microbes, and they had a strong “gut barrier,” which keeps toxins and pathogens out of the bloodstream.\u003c/p>\n\u003cp>Scientists already know that our gut and brain talk to each other. (In fact, the gut produces about 90% of serotonin and about 50% of dopamine.) So, will eating fermented foods like kimchi or yogurt or taking probiotic supplements help you stay chill?\u003c/p>\n\u003cp>It’s not that simple, scientists say, because the gut microbiome is a complex ecosystem. Still, researchers are working on identifying biomarkers in gut bacteria that someday could help tailor decisions on how to use existing therapies — or develop new treatments. \u003ca href=\"https://www.npr.org/sections/shots-health-news/2024/06/24/nx-s1-5018044/gut-microbiome-microbes-mental-health-stress\">\u003cem>Learn more about microbes and mental health.\u003c/em>\u003c/a>\u003c/p>\n\u003cfigure id=\"attachment_1995395\" class=\"wp-caption aligncenter\" style=\"max-width: 1600px\">\u003cimg loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-1995395\" src=\"https://cdn.kqed.org/wp-content/uploads/sites/35/2024/12/npr.brightspotcdn-1-copy.jpg\" alt=\"\" width=\"1600\" height=\"1200\" srcset=\"https://cdn.kqed.org/wp-content/uploads/sites/35/2024/12/npr.brightspotcdn-1-copy.jpg 1600w, https://cdn.kqed.org/wp-content/uploads/sites/35/2024/12/npr.brightspotcdn-1-copy-800x600.jpg 800w, https://cdn.kqed.org/wp-content/uploads/sites/35/2024/12/npr.brightspotcdn-1-copy-1020x765.jpg 1020w, https://cdn.kqed.org/wp-content/uploads/sites/35/2024/12/npr.brightspotcdn-1-copy-160x120.jpg 160w, https://cdn.kqed.org/wp-content/uploads/sites/35/2024/12/npr.brightspotcdn-1-copy-768x576.jpg 768w, https://cdn.kqed.org/wp-content/uploads/sites/35/2024/12/npr.brightspotcdn-1-copy-1536x1152.jpg 1536w\" sizes=\"auto, (max-width: 1600px) 100vw, 1600px\">\u003cfigcaption class=\"wp-caption-text\">An illustration of biomes of the human digestive tract. \u003ccite>(Mehau Kulyk/Getty Images/Science Photo Library RF)\u003c/cite>\u003c/figcaption>\u003c/figure>\n\u003ch2>3. Working late in young adulthood may lead to depression and poor health in middle age\u003c/h2>\n\u003cp>Your body already knows this: When you sacrifice sleep for work, it can take a toll on your mental health. Now, research is finding that specifically working nights and rotating shift schedules can leave people \u003ca href=\"https://www.npr.org/sections/health-shots/2024/04/16/1244136216/burnout-late-shift-overwork-depression\">susceptible to depression and poor health.\u003c/a>\u003c/p>\n\u003cp>Work is supposed to bring in income to support us, says researcher Wen-Jui Han, but many people are working themselves sick and becoming “more and more miserable over time.”\u003c/p>\n\u003cp>About 16% of American workers worked outside daytime hours in 2019; Black men and women with limited education disproportionately carry the burden of these shifts. Han says she hopes the study prompts more conversations about how to better support people to live happy and healthy lives. \u003ca href=\"https://www.npr.org/sections/health-shots/2024/04/16/1244136216/burnout-late-shift-overwork-depression\" target=\"_blank\" rel=\"noopener\">\u003cem>Here’s more on the link between shift work and depression.\u003c/em>\u003c/a>\u003c/p>\n\u003cp>[ad fullwidth]\u003c/p>\n\u003ch2>4. About 40% of dementia cases could be prevented or delayed by improving daily habits\u003c/h2>\n\u003cp>When it comes to a healthy lifestyles, little changes can go a long way. Research is increasingly finding we may be able to \u003ca href=\"https://www.npr.org/sections/shots-health-news/2024/11/22/nx-s1-5050956/health-brain-dementia-sleep-diet-alzheimers\">reduce our risk for dementia.\u003c/a> Tweaks to our sleep, diet, social lives and exercise habits all add up. Even people who have genetic risk factors can benefit.\u003c/p>\n\u003cp>Now, scientists have created an online tool — the Brain Care Score — to help people gauge and track risks to their brain health. (\u003ca href=\"https://redcap.partners.org/redcap/surveys/?s=JN7CJ4LKW8LEADWR\">You can check your score here\u003c/a>.)\u003c/p>\n\u003cp>One recent study found that each 5-point increase in a brain care score was associated with a 27% lower composite risk of dementia, stroke and depression.\u003c/p>\n\u003cp>“What was surprising to us was just how powerful it was,” says Dr. Kevin Sheth, director of Yale University’s Center for Brain and Mind Health and a co-author of the study. Sheth says the findings have led him to tweak some of his own habits — he’s swapped sugary desserts for fruit at some meals and added more leafy greens to his diet. \u003ca href=\"https://www.npr.org/sections/shots-health-news/2024/11/22/nx-s1-5050956/health-brain-dementia-sleep-diet-alzheimers\">\u003cem>Get started boosting your brain health.\u003c/em>\u003c/a>\u003c/p>\n\u003ch2>5. Talking to your ‘parts’ can help you deal with stress and maybe change your life\u003c/h2>\n\u003cp>\u003cimg loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-1995396\" src=\"https://cdn.kqed.org/wp-content/uploads/sites/35/2024/12/npr.brightspotcdn.gif\" alt=\"\" width=\"600\" height=\"338\">\u003c/p>\n\u003cp>Ever felt paralyzed by stress? Worn down by that inner voice critiquing your choices? A therapeutic approach called Internal Family Systems, or IFS, is growing in popularity. It’s based on the idea that each of us has multiple parts or perspectives inside us — for example, people may have an inner critic, a worrier, a protector. The method involves learning to embrace all your parts, treat them with compassion and \u003ca href=\"https://www.npr.org/sections/shots-health-news/2024/10/25/nx-s1-5055753/parts-work-therapy-internal-family-systems-anxiety\">figure out what they may be telling you.\u003c/a>\u003c/p>\n\u003cp>Some patients have called it “life-changing.” While some therapists say the evidence isn’t there yet, some small studies show IFS can benefit people with specific issues, including PTSD, stress and depression. And more research is underway.\u003c/p>\n\u003cp>An increasing number of therapists are trained in IFS, but you can try getting to know your “internal family” on your own. \u003ca href=\"https://www.npr.org/sections/shots-health-news/2024/10/25/nx-s1-5055753/parts-work-therapy-internal-family-systems-anxiety\">\u003cem>Start here.\u003c/em>\u003c/a>\u003c/p>\n\u003ch2>6. Weight training can help with anxiety and depression (among other things)\u003c/h2>\n\u003cp>Strength training is good for your bones, joints, heart — and now it turns out, it benefits your mood, too. An analysis of more than 30 clinical trials found people who did strength training at least two to three times a week had a reduction of symptoms of depression. And \u003ca href=\"https://www.psychologytoday.com/us/blog/minding-the-body/201703/how-strength-training-helps-keep-anxiety-bay#:~:text=%E2%80%9CIn%20our%20study%2C%20a%20single,and%20other%20negative%20mood%20states.%E2%80%9D\">other research\u003c/a> found it can reduce anxiety, too.\u003c/p>\n\u003cp>And a little goes a long way. While it’s increasingly common to see female weightlifters on social media, women don’t have to become bodybuilders to see the benefits. A recent study found that women need to do less exercise than men to change their baseline of aerobic and muscular strength. If lifting weights at the gym isn’t your thing, try exercises using resistance bands or your own body weight, such as squats or push-ups.\u003c/p>\n\u003cp>\u003cem>Find out more about the \u003c/em>\u003ca href=\"https://www.npr.org/sections/health-shots/2024/03/11/1236791784/strength-resistance-weight-training-longevity-aging-heart-disease\">\u003cem>many benefits of resistance training\u003c/em>\u003c/a>\u003cem>. \u003c/em>\u003c/p>\n\u003cp>\u003cimg loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-1995397\" src=\"https://cdn.kqed.org/wp-content/uploads/sites/35/2024/12/gettyimages-1217857383_custom-b4ef53f04732b36c77c3655ca8bd52470c74a8ab-copy.jpg\" alt=\"\" width=\"1600\" height=\"1056\" srcset=\"https://cdn.kqed.org/wp-content/uploads/sites/35/2024/12/gettyimages-1217857383_custom-b4ef53f04732b36c77c3655ca8bd52470c74a8ab-copy.jpg 1600w, https://cdn.kqed.org/wp-content/uploads/sites/35/2024/12/gettyimages-1217857383_custom-b4ef53f04732b36c77c3655ca8bd52470c74a8ab-copy-800x528.jpg 800w, https://cdn.kqed.org/wp-content/uploads/sites/35/2024/12/gettyimages-1217857383_custom-b4ef53f04732b36c77c3655ca8bd52470c74a8ab-copy-1020x673.jpg 1020w, https://cdn.kqed.org/wp-content/uploads/sites/35/2024/12/gettyimages-1217857383_custom-b4ef53f04732b36c77c3655ca8bd52470c74a8ab-copy-160x106.jpg 160w, https://cdn.kqed.org/wp-content/uploads/sites/35/2024/12/gettyimages-1217857383_custom-b4ef53f04732b36c77c3655ca8bd52470c74a8ab-copy-768x507.jpg 768w, https://cdn.kqed.org/wp-content/uploads/sites/35/2024/12/gettyimages-1217857383_custom-b4ef53f04732b36c77c3655ca8bd52470c74a8ab-copy-1536x1014.jpg 1536w\" sizes=\"auto, (max-width: 1600px) 100vw, 1600px\">\u003c/p>\n\u003ch2>7. Ultra-processed foods are linked to poor mental health, too\u003c/h2>\n\u003cp>Americans consume more than half their daily calories from ultra-processed foods — think fast food, sugary drinks, packaged snacks. Researchers say there’s consistent evidence that eating more of these foods is correlated with sickness, including mental health struggles.\u003c/p>\n\u003cp>In fact, an extensive new analysis found roughly a 20-to-50% increased risk of depressive symptoms in people who eat diets high in ultra-processed foods.\u003c/p>\n\u003cp>It’s not yet clear how much is too much. Researchers say it may vary based on people’s lifestyles. The FDA is considering a label that would flag foods that contain high amounts of sodium, sugar and saturated fat. But in the meantime, if a food contains many ingredients you wouldn’t find in your own kitchen, that’s a telltale sign it’s ultra-processed.\u003c/p>\n\u003cp>\u003cem>Here’s the skinny on the effects of \u003c/em>\u003ca href=\"https://www.npr.org/sections/health-shots/2024/03/18/1238939706/ultra-processed-food-junk-food-disease-cancer-anxiety-depression-diet\">\u003cem>ultra-processed foods on our brains and bodies\u003c/em>\u003c/a>.\u003c/p>\n\u003ch2>8. Scientists are learning how the brain removes waste and what that means for Alzheimer’s, headaches, depression and more\u003c/h2>\n\u003cp>Experts have identified another miracle of sleep. To stay healthy, our brains need to wash away the debris created by the billions of cells that keep them running. New research is finding that during deep sleep, slow electrical waves serve to synchronize our neurons, effectively turning them into tiny pumps that push fluid from deep in the brain to its surface. From there, the waste is transported to the liver and kidneys to be removed from the body.\u003c/p>\n\u003cp>Problems with brain waste removal might be a factor in Alzheimer’s disease, Parkinson’s disease, headache and even depression.\u003cstrong> \u003c/strong>So, finding ways to help an impaired brain clean itself \u003ca href=\"https://www.npr.org/sections/shots-health-news/2024/06/26/g-s1-6177/brain-waste-removal-system-amyloid-alzheimer-toxins\">\u003cem>could help develop treatments for a wide array of disorders\u003c/em>\u003c/a>.\u003c/p>\n\u003cfigure id=\"attachment_1995398\" class=\"wp-caption aligncenter\" style=\"max-width: 1600px\">\u003cimg loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-1995398\" src=\"https://cdn.kqed.org/wp-content/uploads/sites/35/2024/12/npr.brightspotcdn-copy-1.jpg\" alt=\"\" width=\"1600\" height=\"1067\" srcset=\"https://cdn.kqed.org/wp-content/uploads/sites/35/2024/12/npr.brightspotcdn-copy-1.jpg 1600w, https://cdn.kqed.org/wp-content/uploads/sites/35/2024/12/npr.brightspotcdn-copy-1-800x534.jpg 800w, https://cdn.kqed.org/wp-content/uploads/sites/35/2024/12/npr.brightspotcdn-copy-1-1020x680.jpg 1020w, https://cdn.kqed.org/wp-content/uploads/sites/35/2024/12/npr.brightspotcdn-copy-1-160x107.jpg 160w, https://cdn.kqed.org/wp-content/uploads/sites/35/2024/12/npr.brightspotcdn-copy-1-768x512.jpg 768w, https://cdn.kqed.org/wp-content/uploads/sites/35/2024/12/npr.brightspotcdn-copy-1-1536x1024.jpg 1536w\" sizes=\"auto, (max-width: 1600px) 100vw, 1600px\">\u003cfigcaption class=\"wp-caption-text\">New insights into the brain’s waste-removal system could one day help researchers better understand and prevent many different brain disorders. \u003ccite>(Andriy Onufriyenko/Getty Images)\u003c/cite>\u003c/figcaption>\u003c/figure>\n\u003ch2>9. A high-fat, low-carb diet could help some people with mental illness\u003c/h2>\n\u003cp>A few years ago, some patients started experimenting with the \u003ca href=\"https://onlinelibrary.wiley.com/doi/full/10.1111/j.1528-1167.2008.01821.x\">ketogenic diet\u003c/a>, which is high fat and very low carb, to manage mental health symptoms. Researchers took note, and now, around a \u003ca href=\"https://clinicaltrials.gov/search?cond=Psychiatric%20Disorder&intr=ketogenic%20diet\">dozen clinical trials\u003c/a> are in the works, testing the diet’s effect on mental illness, including bipolar disorder, schizophrenia and depression.\u003c/p>\n\u003cp>There are a few working theories as to why it might help. For one, the diet brings blood sugar and insulin sensitivity under control, both of which are linked with mental health problems. It also may provide a workaround for dysfunction in mitochondria, the powerhouses of our cells, which could lead to a healthier brain.\u003c/p>\n\u003cp>Early results from studies are promising. The only downside? Some clinicians worry the diet — which involves giving up common comfort foods like bread and sweets — may be too hard for some patients to follow.\u003c/p>\n\u003cp>[ad floatright]\u003c/p>\n",
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"nprByline": "\u003ca href=\"https://www.npr.org/people/g-s1-27240/kathleen-masterson\">Kathleen Masterson\u003c/a> and \u003ca href=\"https://www.npr.org/people/g-s1-35940/andrea-muraskin\">Andrea Muraskin\u003c/a>, NPR",
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"content": "\u003cdiv class=\"post-body\">\u003cp>\u003cp>“Brain rot” is the Oxford \u003ca href=\"https://corp.oup.com/news/brain-rot-named-oxford-word-of-the-year-2024/\">word of the year\u003c/a> for 2024, and it’s pretty much what it sounds like: a perceived mental decline from consuming too much online media. If just reading that definition has you worried about your gray matter, never fear! Researchers are finding promising — and surprising — ways to boost our brain health and de-stress our minds. Here are nine stories on the topic that engaged our readers this year.\u003c/p>\n\u003ch2>1. Writing by hand beats typing for learning and memory\u003c/h2>\n\u003cp>Yes, typing is usually much faster than writing by hand. But increasingly, studies are \u003ca href=\"https://www.npr.org/sections/health-shots/2024/05/11/1250529661/handwriting-cursive-typing-schools-learning-brain\">finding deep brain benefits\u003c/a> when we write out letters and words by hand. For kids, it can improve letter recognition and learning; and when adults take notes by hand it can lead to better conceptual understanding of material.\u003c/p>\n\u003cp>Brain imaging studies suggest it has to do with the fine-tuned coordination required between motor and visual systems, which deeply engages the brain. Some artists even say writing by hand stokes their creativity. So, if you’re feeling stuck — \u003ca href=\"https://www.npr.org/sections/health-shots/2024/05/11/1250529661/handwriting-cursive-typing-schools-learning-brain\">\u003cem>try jotting down your idea with pen and paper. \u003c/em>\u003c/a>\u003c/p>\n\u003ch2>2. Your gut microbes can affect your mood\u003c/h2>\n\u003cp>Can what you eat make you more resilient to stress? Maybe! A recent analysis found that the guts of people who handled stress better shared two patterns: Their microbiomes had more anti-inflammatory microbes, and they had a strong “gut barrier,” which keeps toxins and pathogens out of the bloodstream.\u003c/p>\n\u003cp>Scientists already know that our gut and brain talk to each other. (In fact, the gut produces about 90% of serotonin and about 50% of dopamine.) So, will eating fermented foods like kimchi or yogurt or taking probiotic supplements help you stay chill?\u003c/p>\n\u003cp>It’s not that simple, scientists say, because the gut microbiome is a complex ecosystem. Still, researchers are working on identifying biomarkers in gut bacteria that someday could help tailor decisions on how to use existing therapies — or develop new treatments. \u003ca href=\"https://www.npr.org/sections/shots-health-news/2024/06/24/nx-s1-5018044/gut-microbiome-microbes-mental-health-stress\">\u003cem>Learn more about microbes and mental health.\u003c/em>\u003c/a>\u003c/p>\n\u003cfigure id=\"attachment_1995395\" class=\"wp-caption aligncenter\" style=\"max-width: 1600px\">\u003cimg loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-1995395\" src=\"https://cdn.kqed.org/wp-content/uploads/sites/35/2024/12/npr.brightspotcdn-1-copy.jpg\" alt=\"\" width=\"1600\" height=\"1200\" srcset=\"https://cdn.kqed.org/wp-content/uploads/sites/35/2024/12/npr.brightspotcdn-1-copy.jpg 1600w, https://cdn.kqed.org/wp-content/uploads/sites/35/2024/12/npr.brightspotcdn-1-copy-800x600.jpg 800w, https://cdn.kqed.org/wp-content/uploads/sites/35/2024/12/npr.brightspotcdn-1-copy-1020x765.jpg 1020w, https://cdn.kqed.org/wp-content/uploads/sites/35/2024/12/npr.brightspotcdn-1-copy-160x120.jpg 160w, https://cdn.kqed.org/wp-content/uploads/sites/35/2024/12/npr.brightspotcdn-1-copy-768x576.jpg 768w, https://cdn.kqed.org/wp-content/uploads/sites/35/2024/12/npr.brightspotcdn-1-copy-1536x1152.jpg 1536w\" sizes=\"auto, (max-width: 1600px) 100vw, 1600px\">\u003cfigcaption class=\"wp-caption-text\">An illustration of biomes of the human digestive tract. \u003ccite>(Mehau Kulyk/Getty Images/Science Photo Library RF)\u003c/cite>\u003c/figcaption>\u003c/figure>\n\u003ch2>3. Working late in young adulthood may lead to depression and poor health in middle age\u003c/h2>\n\u003cp>Your body already knows this: When you sacrifice sleep for work, it can take a toll on your mental health. Now, research is finding that specifically working nights and rotating shift schedules can leave people \u003ca href=\"https://www.npr.org/sections/health-shots/2024/04/16/1244136216/burnout-late-shift-overwork-depression\">susceptible to depression and poor health.\u003c/a>\u003c/p>\n\u003cp>Work is supposed to bring in income to support us, says researcher Wen-Jui Han, but many people are working themselves sick and becoming “more and more miserable over time.”\u003c/p>\n\u003cp>About 16% of American workers worked outside daytime hours in 2019; Black men and women with limited education disproportionately carry the burden of these shifts. Han says she hopes the study prompts more conversations about how to better support people to live happy and healthy lives. \u003ca href=\"https://www.npr.org/sections/health-shots/2024/04/16/1244136216/burnout-late-shift-overwork-depression\" target=\"_blank\" rel=\"noopener\">\u003cem>Here’s more on the link between shift work and depression.\u003c/em>\u003c/a>\u003c/p>\n\u003cp>\u003c/p>\u003c/div>",
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"content": "\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003ch2>4. About 40% of dementia cases could be prevented or delayed by improving daily habits\u003c/h2>\n\u003cp>When it comes to a healthy lifestyles, little changes can go a long way. Research is increasingly finding we may be able to \u003ca href=\"https://www.npr.org/sections/shots-health-news/2024/11/22/nx-s1-5050956/health-brain-dementia-sleep-diet-alzheimers\">reduce our risk for dementia.\u003c/a> Tweaks to our sleep, diet, social lives and exercise habits all add up. Even people who have genetic risk factors can benefit.\u003c/p>\n\u003cp>Now, scientists have created an online tool — the Brain Care Score — to help people gauge and track risks to their brain health. (\u003ca href=\"https://redcap.partners.org/redcap/surveys/?s=JN7CJ4LKW8LEADWR\">You can check your score here\u003c/a>.)\u003c/p>\n\u003cp>One recent study found that each 5-point increase in a brain care score was associated with a 27% lower composite risk of dementia, stroke and depression.\u003c/p>\n\u003cp>“What was surprising to us was just how powerful it was,” says Dr. Kevin Sheth, director of Yale University’s Center for Brain and Mind Health and a co-author of the study. Sheth says the findings have led him to tweak some of his own habits — he’s swapped sugary desserts for fruit at some meals and added more leafy greens to his diet. \u003ca href=\"https://www.npr.org/sections/shots-health-news/2024/11/22/nx-s1-5050956/health-brain-dementia-sleep-diet-alzheimers\">\u003cem>Get started boosting your brain health.\u003c/em>\u003c/a>\u003c/p>\n\u003ch2>5. Talking to your ‘parts’ can help you deal with stress and maybe change your life\u003c/h2>\n\u003cp>\u003cimg loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-1995396\" src=\"https://cdn.kqed.org/wp-content/uploads/sites/35/2024/12/npr.brightspotcdn.gif\" alt=\"\" width=\"600\" height=\"338\">\u003c/p>\n\u003cp>Ever felt paralyzed by stress? Worn down by that inner voice critiquing your choices? A therapeutic approach called Internal Family Systems, or IFS, is growing in popularity. It’s based on the idea that each of us has multiple parts or perspectives inside us — for example, people may have an inner critic, a worrier, a protector. The method involves learning to embrace all your parts, treat them with compassion and \u003ca href=\"https://www.npr.org/sections/shots-health-news/2024/10/25/nx-s1-5055753/parts-work-therapy-internal-family-systems-anxiety\">figure out what they may be telling you.\u003c/a>\u003c/p>\n\u003cp>Some patients have called it “life-changing.” While some therapists say the evidence isn’t there yet, some small studies show IFS can benefit people with specific issues, including PTSD, stress and depression. And more research is underway.\u003c/p>\n\u003cp>An increasing number of therapists are trained in IFS, but you can try getting to know your “internal family” on your own. \u003ca href=\"https://www.npr.org/sections/shots-health-news/2024/10/25/nx-s1-5055753/parts-work-therapy-internal-family-systems-anxiety\">\u003cem>Start here.\u003c/em>\u003c/a>\u003c/p>\n\u003ch2>6. Weight training can help with anxiety and depression (among other things)\u003c/h2>\n\u003cp>Strength training is good for your bones, joints, heart — and now it turns out, it benefits your mood, too. An analysis of more than 30 clinical trials found people who did strength training at least two to three times a week had a reduction of symptoms of depression. And \u003ca href=\"https://www.psychologytoday.com/us/blog/minding-the-body/201703/how-strength-training-helps-keep-anxiety-bay#:~:text=%E2%80%9CIn%20our%20study%2C%20a%20single,and%20other%20negative%20mood%20states.%E2%80%9D\">other research\u003c/a> found it can reduce anxiety, too.\u003c/p>\n\u003cp>And a little goes a long way. While it’s increasingly common to see female weightlifters on social media, women don’t have to become bodybuilders to see the benefits. A recent study found that women need to do less exercise than men to change their baseline of aerobic and muscular strength. If lifting weights at the gym isn’t your thing, try exercises using resistance bands or your own body weight, such as squats or push-ups.\u003c/p>\n\u003cp>\u003cem>Find out more about the \u003c/em>\u003ca href=\"https://www.npr.org/sections/health-shots/2024/03/11/1236791784/strength-resistance-weight-training-longevity-aging-heart-disease\">\u003cem>many benefits of resistance training\u003c/em>\u003c/a>\u003cem>. \u003c/em>\u003c/p>\n\u003cp>\u003cimg loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-1995397\" src=\"https://cdn.kqed.org/wp-content/uploads/sites/35/2024/12/gettyimages-1217857383_custom-b4ef53f04732b36c77c3655ca8bd52470c74a8ab-copy.jpg\" alt=\"\" width=\"1600\" height=\"1056\" srcset=\"https://cdn.kqed.org/wp-content/uploads/sites/35/2024/12/gettyimages-1217857383_custom-b4ef53f04732b36c77c3655ca8bd52470c74a8ab-copy.jpg 1600w, https://cdn.kqed.org/wp-content/uploads/sites/35/2024/12/gettyimages-1217857383_custom-b4ef53f04732b36c77c3655ca8bd52470c74a8ab-copy-800x528.jpg 800w, https://cdn.kqed.org/wp-content/uploads/sites/35/2024/12/gettyimages-1217857383_custom-b4ef53f04732b36c77c3655ca8bd52470c74a8ab-copy-1020x673.jpg 1020w, https://cdn.kqed.org/wp-content/uploads/sites/35/2024/12/gettyimages-1217857383_custom-b4ef53f04732b36c77c3655ca8bd52470c74a8ab-copy-160x106.jpg 160w, https://cdn.kqed.org/wp-content/uploads/sites/35/2024/12/gettyimages-1217857383_custom-b4ef53f04732b36c77c3655ca8bd52470c74a8ab-copy-768x507.jpg 768w, https://cdn.kqed.org/wp-content/uploads/sites/35/2024/12/gettyimages-1217857383_custom-b4ef53f04732b36c77c3655ca8bd52470c74a8ab-copy-1536x1014.jpg 1536w\" sizes=\"auto, (max-width: 1600px) 100vw, 1600px\">\u003c/p>\n\u003ch2>7. Ultra-processed foods are linked to poor mental health, too\u003c/h2>\n\u003cp>Americans consume more than half their daily calories from ultra-processed foods — think fast food, sugary drinks, packaged snacks. Researchers say there’s consistent evidence that eating more of these foods is correlated with sickness, including mental health struggles.\u003c/p>\n\u003cp>In fact, an extensive new analysis found roughly a 20-to-50% increased risk of depressive symptoms in people who eat diets high in ultra-processed foods.\u003c/p>\n\u003cp>It’s not yet clear how much is too much. Researchers say it may vary based on people’s lifestyles. The FDA is considering a label that would flag foods that contain high amounts of sodium, sugar and saturated fat. But in the meantime, if a food contains many ingredients you wouldn’t find in your own kitchen, that’s a telltale sign it’s ultra-processed.\u003c/p>\n\u003cp>\u003cem>Here’s the skinny on the effects of \u003c/em>\u003ca href=\"https://www.npr.org/sections/health-shots/2024/03/18/1238939706/ultra-processed-food-junk-food-disease-cancer-anxiety-depression-diet\">\u003cem>ultra-processed foods on our brains and bodies\u003c/em>\u003c/a>.\u003c/p>\n\u003ch2>8. Scientists are learning how the brain removes waste and what that means for Alzheimer’s, headaches, depression and more\u003c/h2>\n\u003cp>Experts have identified another miracle of sleep. To stay healthy, our brains need to wash away the debris created by the billions of cells that keep them running. New research is finding that during deep sleep, slow electrical waves serve to synchronize our neurons, effectively turning them into tiny pumps that push fluid from deep in the brain to its surface. From there, the waste is transported to the liver and kidneys to be removed from the body.\u003c/p>\n\u003cp>Problems with brain waste removal might be a factor in Alzheimer’s disease, Parkinson’s disease, headache and even depression.\u003cstrong> \u003c/strong>So, finding ways to help an impaired brain clean itself \u003ca href=\"https://www.npr.org/sections/shots-health-news/2024/06/26/g-s1-6177/brain-waste-removal-system-amyloid-alzheimer-toxins\">\u003cem>could help develop treatments for a wide array of disorders\u003c/em>\u003c/a>.\u003c/p>\n\u003cfigure id=\"attachment_1995398\" class=\"wp-caption aligncenter\" style=\"max-width: 1600px\">\u003cimg loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-1995398\" src=\"https://cdn.kqed.org/wp-content/uploads/sites/35/2024/12/npr.brightspotcdn-copy-1.jpg\" alt=\"\" width=\"1600\" height=\"1067\" srcset=\"https://cdn.kqed.org/wp-content/uploads/sites/35/2024/12/npr.brightspotcdn-copy-1.jpg 1600w, https://cdn.kqed.org/wp-content/uploads/sites/35/2024/12/npr.brightspotcdn-copy-1-800x534.jpg 800w, https://cdn.kqed.org/wp-content/uploads/sites/35/2024/12/npr.brightspotcdn-copy-1-1020x680.jpg 1020w, https://cdn.kqed.org/wp-content/uploads/sites/35/2024/12/npr.brightspotcdn-copy-1-160x107.jpg 160w, https://cdn.kqed.org/wp-content/uploads/sites/35/2024/12/npr.brightspotcdn-copy-1-768x512.jpg 768w, https://cdn.kqed.org/wp-content/uploads/sites/35/2024/12/npr.brightspotcdn-copy-1-1536x1024.jpg 1536w\" sizes=\"auto, (max-width: 1600px) 100vw, 1600px\">\u003cfigcaption class=\"wp-caption-text\">New insights into the brain’s waste-removal system could one day help researchers better understand and prevent many different brain disorders. \u003ccite>(Andriy Onufriyenko/Getty Images)\u003c/cite>\u003c/figcaption>\u003c/figure>\n\u003ch2>9. A high-fat, low-carb diet could help some people with mental illness\u003c/h2>\n\u003cp>A few years ago, some patients started experimenting with the \u003ca href=\"https://onlinelibrary.wiley.com/doi/full/10.1111/j.1528-1167.2008.01821.x\">ketogenic diet\u003c/a>, which is high fat and very low carb, to manage mental health symptoms. Researchers took note, and now, around a \u003ca href=\"https://clinicaltrials.gov/search?cond=Psychiatric%20Disorder&intr=ketogenic%20diet\">dozen clinical trials\u003c/a> are in the works, testing the diet’s effect on mental illness, including bipolar disorder, schizophrenia and depression.\u003c/p>\n\u003cp>There are a few working theories as to why it might help. For one, the diet brings blood sugar and insulin sensitivity under control, both of which are linked with mental health problems. It also may provide a workaround for dysfunction in mitochondria, the powerhouses of our cells, which could lead to a healthier brain.\u003c/p>\n\u003cp>Early results from studies are promising. The only downside? Some clinicians worry the diet — which involves giving up common comfort foods like bread and sweets — may be too hard for some patients to follow.\u003c/p>\n\u003cp>\u003c/p>\u003c/div>",
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"content": "\u003cp>Stargazers will be in for another celestial treat Tuesday night as three cosmic events will occur at the same time during the full moon.\u003c/p>\n\u003cp>After last month brought space enthusiasts a \u003ca href=\"https://www.npr.org/2024/08/19/nx-s1-5080557/what-to-know-about-mondays-blue-supermoon\" target=\"nx-s1-5080557\" rel=\"noopener\">blue supermoon\u003c/a>, September’s harvest moon will not only coincide with a supermoon but also with a blood moon and partial lunar eclipse.\u003c/p>\n\u003cp>While harvest moons happen each year close to the start of fall and supermoons three to four times a year, all three events simultaneously taking place are “quite rare,” astrophysicist Teresa Monsue of NASA’s Goddard Space Flight Center told NPR.\u003c/p>\n\u003cp>The moon is considered “super” when it is full and its orbit is at the closest point to Earth, \u003ca href=\"https://science.nasa.gov/moon/supermoons/\">according to NASA\u003c/a>. When the Earth is positioned between a full moon and the sun, and the moon passes through Earth’s shadow, a lunar eclipse takes place.\u003c/p>\n\u003ch3>How to see the harvest full supermoon and lunar eclipse\u003c/h3>\n\u003cp>The best times to view the event will depend on your location, but the lunar eclipse will peak at 7:44 p.m. PT, \u003ca href=\"https://science.nasa.gov/solar-system/skywatching/the-next-full-moon-is-a-partial-lunar-eclipse-a-supermoon-the-corn-moon-and-the-harvest-moon/\">according to NASA\u003c/a>. All of North and South America will have a chance to see the partial lunar eclipse and harvest supermoon, depending on the weather. Europe and Africa will also have an opportunity to see the eclipse.\u003c/p>\n\u003cp>[ad fullwidth]\u003c/p>\n\u003cp>This lunar eclipse will be a partial one, with only the upper portion of the moon being plunged into the darkest part of the Earth’s shadow known as the umbra, Monsue said.\u003c/p>\n\u003cp>“Aside from the small darkened portion at the top of the moon’s disk, most of the visible lunar disk will be in Earth’s penumbra, the lighter portion of the planet’s shadow that does not entirely block the sun’s light,” she also said, adding that this will give most of the moon a reddish-brown appearance that we call a “blood moon.”\u003c/p>\n\u003cp>And unlike a solar eclipse, where you \u003ca href=\"https://www.npr.org/sections/solar-eclipse/2024/03/13/1237563958/solar-eclipse-glasses-2024\" target=\"1237563958\" rel=\"noopener\">must wear special glasses\u003c/a> to protect your eyesight when looking at it, skygazers can see Tuesday’s lunar eclipse with ease and without eye protection.\u003c/p>\n\u003cp>“It is safe to look directly at the moon during a lunar eclipse because it is reflected light that is no brighter than moonlight,” Monsue said.\u003c/p>\n\u003cp>[aside postID=\"science_1991869,science_1991228,science_1992267\" label=\"Related Stories\"]\u003c/p>\n\u003cp>The eclipse should also be a good chance for views of contrast on craters and other features on the lunar surface if you use a telescope or binoculars, she said.\u003c/p>\n\u003ch3>When can I see the next lunar eclipse and supermoon?\u003c/h3>\n\u003cp>If you miss Tuesday night’s eclipse and supermoon, unfortunately, the next one will not happen until Oct. 8, 2033, according to Monsue.\u003c/p>\n\u003cp>But you will be able to see another full supermoon on Oct. 17 and a \u003ca href=\"https://eclipse.gsfc.nasa.gov/LEdecade/LEdecade2021.html\">total lunar eclipse on March 14, 2025\u003c/a>.\u003c/p>\n\u003cp>\u003c/p>\n\u003cp>There will also be an \u003ca href=\"https://science.nasa.gov/eclipses/types/\">annular solar eclipse,\u003c/a> or “ring of fire” eclipse, when the moon passes between the Earth and the sun but is at or near its farthest point from our planet, on Oct. 2. But the only potential viewers within the U.S. that will have a chance to see it will be in Hawaii.\u003c/p>\n\n",
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"content": "\u003cdiv class=\"post-body\">\u003cp>\u003cp>Stargazers will be in for another celestial treat Tuesday night as three cosmic events will occur at the same time during the full moon.\u003c/p>\n\u003cp>After last month brought space enthusiasts a \u003ca href=\"https://www.npr.org/2024/08/19/nx-s1-5080557/what-to-know-about-mondays-blue-supermoon\" target=\"nx-s1-5080557\" rel=\"noopener\">blue supermoon\u003c/a>, September’s harvest moon will not only coincide with a supermoon but also with a blood moon and partial lunar eclipse.\u003c/p>\n\u003cp>While harvest moons happen each year close to the start of fall and supermoons three to four times a year, all three events simultaneously taking place are “quite rare,” astrophysicist Teresa Monsue of NASA’s Goddard Space Flight Center told NPR.\u003c/p>\n\u003cp>The moon is considered “super” when it is full and its orbit is at the closest point to Earth, \u003ca href=\"https://science.nasa.gov/moon/supermoons/\">according to NASA\u003c/a>. When the Earth is positioned between a full moon and the sun, and the moon passes through Earth’s shadow, a lunar eclipse takes place.\u003c/p>\n\u003ch3>How to see the harvest full supermoon and lunar eclipse\u003c/h3>\n\u003cp>The best times to view the event will depend on your location, but the lunar eclipse will peak at 7:44 p.m. PT, \u003ca href=\"https://science.nasa.gov/solar-system/skywatching/the-next-full-moon-is-a-partial-lunar-eclipse-a-supermoon-the-corn-moon-and-the-harvest-moon/\">according to NASA\u003c/a>. All of North and South America will have a chance to see the partial lunar eclipse and harvest supermoon, depending on the weather. Europe and Africa will also have an opportunity to see the eclipse.\u003c/p>\n\u003cp>\u003c/p>\u003c/div>",
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"content": "\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>This lunar eclipse will be a partial one, with only the upper portion of the moon being plunged into the darkest part of the Earth’s shadow known as the umbra, Monsue said.\u003c/p>\n\u003cp>“Aside from the small darkened portion at the top of the moon’s disk, most of the visible lunar disk will be in Earth’s penumbra, the lighter portion of the planet’s shadow that does not entirely block the sun’s light,” she also said, adding that this will give most of the moon a reddish-brown appearance that we call a “blood moon.”\u003c/p>\n\u003cp>And unlike a solar eclipse, where you \u003ca href=\"https://www.npr.org/sections/solar-eclipse/2024/03/13/1237563958/solar-eclipse-glasses-2024\" target=\"1237563958\" rel=\"noopener\">must wear special glasses\u003c/a> to protect your eyesight when looking at it, skygazers can see Tuesday’s lunar eclipse with ease and without eye protection.\u003c/p>\n\u003cp>“It is safe to look directly at the moon during a lunar eclipse because it is reflected light that is no brighter than moonlight,” Monsue said.\u003c/p>\n\u003cp>\u003c/p>\u003c/div>",
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"content": "\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>The eclipse should also be a good chance for views of contrast on craters and other features on the lunar surface if you use a telescope or binoculars, she said.\u003c/p>\n\u003ch3>When can I see the next lunar eclipse and supermoon?\u003c/h3>\n\u003cp>If you miss Tuesday night’s eclipse and supermoon, unfortunately, the next one will not happen until Oct. 8, 2033, according to Monsue.\u003c/p>\n\u003cp>But you will be able to see another full supermoon on Oct. 17 and a \u003ca href=\"https://eclipse.gsfc.nasa.gov/LEdecade/LEdecade2021.html\">total lunar eclipse on March 14, 2025\u003c/a>.\u003c/p>\n\u003cp>\u003c/p>\n\u003cp>There will also be an \u003ca href=\"https://science.nasa.gov/eclipses/types/\">annular solar eclipse,\u003c/a> or “ring of fire” eclipse, when the moon passes between the Earth and the sun but is at or near its farthest point from our planet, on Oct. 2. But the only potential viewers within the U.S. that will have a chance to see it will be in Hawaii.\u003c/p>\n\n\u003c/div>\u003c/p>",
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"title": "UC Berkeley Study Finds Toxic Metals in Popular Tampon Brands. Here's What Experts Advise",
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"content": "\u003cp>Researchers have found toxic metals — including arsenic and lead — in over a dozen popular brands of tampons, raising questions about a menstrual hygiene product used by millions of Americans.\u003c/p>\n\u003cp>Their \u003ca href=\"https://publichealth.berkeley.edu/news-media/research-highlights/first-study-to-measure-toxic-metals-in-tampons-shows-arsenic-and-lead\">study\u003c/a>, \u003ca href=\"https://www.sciencedirect.com/science/article/pii/S0160412024004355#s0050\">published last week\u003c/a> in the scientific journal \u003cem>Environment International\u003c/em>, adds to a growing body of research about chemicals found in tampons but is believed to be the first to specifically measure metals.\u003c/p>\n\u003cp>The \u003ca href=\"https://my.clevelandclinic.org/health/diseases/23424-heavy-metal-poisoning-toxicity\">negative health effects\u003c/a> of heavy metals are well-documented and wide-ranging, including damaging the cardiovascular, nervous and endocrine systems; damaging the liver, kidneys and brain; increasing the risk of dementia and cancer and harming maternal health and fetal development.\u003c/p>\n\u003cp>“Despite this large potential for public health concern, very little research has been done to measure chemicals in tampons,” lead author Jenni Shearston, a postdoctoral scholar at the UC Berkeley School of Public Health, \u003ca href=\"https://publichealth.berkeley.edu/news-media/research-highlights/first-study-to-measure-toxic-metals-in-tampons-shows-arsenic-and-lead\">said in a statement\u003c/a>.\u003c/p>\n\u003cp>[ad fullwidth]\u003c/p>\n\u003cp>Shearston led a team of scientists from Columbia University and Michigan State University in examining 30 tampons from across 14 brands and 18 product lines, which they did not name in the study.\u003c/p>\n\u003cp>The sampling includes products of various absorbencies, listed as “top sellers” by a major online retailer and purchased both online and at stores in New York City, London and Athens between September 2022 and March 2023.\u003c/p>\n\u003cp>Researchers detected “measurable concentrations” of all 16 metals they were looking for in the tampons, as well as “elevated mean concentrations” of toxic metals including lead, arsenic and cadmium.\u003c/p>\n\u003cp>The study says there are several ways metals could get into tampons. Raw materials like cotton and rayon could be contaminated by water, air or soil during production, while metals may in some cases be added intentionally in the manufacturing process either for odor control, pigment or as an antibacterial agent.\u003c/p>\n\u003cp>The exact amount of metals varied among the tampons, based on which region they were purchased from, whether they were made of organic or non-organic material and on store- versus name-brands, according to the study.\u003c/p>\n\u003cp>“Lead concentrations were higher in non-organic tampons while arsenic was higher in organic tampons,” it added. “No category had consistently lower concentrations of all or most metals.”\u003c/p>\n\u003cp>Researchers say the study marks an important first step in confirming the presence of toxic metals in tampons, which are used by an estimated 52% to 86% of menstruating people in the U.S.\u003c/p>\n\u003cp>But it doesn’t give them enough information to definitively link the metals to negative health effects.\u003c/p>\n\u003cp>They say more studies are needed to determine to what extent such metals might “leach out of tampons” and into peoples’ bodies. They’re calling not only for more research, but also for stronger regulations.\u003c/p>\n\u003cp>“I really hope that manufacturers are required to test their products for metals, especially for toxic metals,” Shearston said. “It would be exciting to see the public call for this, or to ask for better labeling on tampons and other menstrual products.”\u003c/p>\n\u003cp>In the U.S., the Food and Drug Administration (FDA) classifies tampons as medical devices and regulates their safety. However, there is no requirement to test tampons for chemical contaminants, and the FDA only recommends that tampons not contain pesticide residue or dioxin.\u003c/p>\n\u003cp>FDA spokesperson Amanda Hils told NPR that “all studies have limitations,” pointing to the outstanding questions about whether metals are released from tampons and into the bloodstream. Nevertheless, she said the agency is reviewing the research.\u003c/p>\n\u003cp>“We plan to evaluate the study closely, and take any action warranted to safeguard the health of consumers who use these products,” Hils added.\u003c/p>\n\u003cp>NPR has reached out to the industry Center for Baby and Adult Hygiene Products (BAHP) and its U.K. counterpart, the Absorbent Hygiene Product Manufacturers Association, for comment.\u003c/p>\n\u003cp>The BAHP defended the safety of its member companies’ menstrual products in a \u003ca href=\"https://www.bahp.com/bahp-statement-on-the-safety-of-menstrual-products/\">2022 statement\u003c/a>, acknowledging news coverage on the presence of chemicals and saying “if present, these are not intentionally added by the manufacturers.”\u003c/p>\n\u003cp>“Some of these impurities are present in the environment or naturally present at much higher levels in common fruits and vegetables or even made by the human body,” it said, adding that its members use “rigorous criteria for quality and hygiene.”\u003c/p>\n\u003ch2>The bigger question: How harmful are these metals?\u003c/h2>\n\u003cp>Several experts told NPR that they were not surprised by the researchers’ findings, since other studies over the years have detected potentially harmful \u003ca href=\"https://www.sciencedirect.com/science/article/pii/S0160412020303494\">chemicals in tampons\u003c/a> and other menstrual products, \u003ca href=\"https://www.npr.org/2023/01/19/1150023002/thinx-period-underwear-lawsuit-settlement\">including period underwear\u003c/a>.\u003c/p>\n\u003cp>Catherine Roberts, a health and science journalist at \u003cem>Consumer Reports\u003c/em> who has written about tampons, says it’s more surprising that the question wasn’t investigated sooner.\u003c/p>\n\u003cp>“It’s in the most sensitive part of people’s bodies. It’s so close to us,” she says. “We use so many [tampons] over a lifetime. It’s just wild to me that this is so both so little researched and so little regulated.”\u003c/p>\n\u003cp>People who menstruate may use more than 7,400 tampons over the course of their reproductive years, the study authors calculated, with each tampon staying in the vagina for several hours at a time.\u003c/p>\n\u003cp>Dr. Nathaniel DeNicola, an OB-GYN who served as the environmental health expert for the American College of Obstetricians and Gynecologists, says the more pressing question is not whether there are chemicals in tampons, but “when does it convert to a dangerous amount?”\u003c/p>\n\u003cp>Some of the metals found in the tampons — including copper, calcium, iron and zinc — are not only considered safe, but recommended for patients by many doctors, he notes. They would not be damaging in low amounts, but a cumulative amount could have a lasting effect on a person’s endocrine functions.\u003c/p>\n\u003cp>Trace amounts of arsenic, for example, are sometimes found in food and not considered to be toxic, but high amounts could be fatal. In contrast, as the study notes, “there is no safe exposure level” to lead.\u003c/p>\n\u003cp>It’s not clear from the study whether people are getting harmful amounts of each metal from tampons, DeNicola says.\u003c/p>\n\u003cp>“When you start to look at the kind of chemicals that are found in our human system, the reality is that in modern life, we’re kind of swimming in them,” he adds. “And it’s not to say that it’s nothing we should worry about. I mean, I don’t think most people hear that and think, ‘Oh, good, I’ve got more plastic in me.’ But we do have to recognize that small amounts of these chemicals are ubiquitous.”\u003c/p>\n\u003ch2>What to do if you’re worried\u003c/h2>\n\u003cp>To Roberts, one of the main takeaways from the study is that the “organic label was clearly not a guarantee that these products would not have heavy metals.” So what are concerned shoppers supposed to do?\u003c/p>\n\u003cp>Ideally, she says, regulators would mandate heavy-metal testing for tampons to take some of the pressure off consumers.\u003c/p>\n\u003cp>Until then, she says, there are some measures that tampon users can take to try to reduce their exposure to chemicals in general.\u003c/p>\n\u003cp>Those include choosing products that don’t contain plastic (including polyester and polypropylene) and avoiding those with fragrances and colorants.\u003c/p>\n\u003cp>“Something that people who look at this tend to say is that you want to look for period product labels that have fewer and simpler ingredients,” Roberts adds.\u003c/p>\n\u003cp>DeNicola recommends relying on a combination of “third-party testing and some personal due diligence.” He says there are apps shoppers can use to scan product barcodes and see what chemicals they contain, which could be useful for personal care and feminine hygiene products.\u003c/p>\n\u003cp>In some cases, people might want to consider alternatives to tampons, such as pads or menstrual cups. The reusable cups have \u003ca href=\"https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/menstrual-cups-vs-tampons-things-you-might-not-know-about-the-cup\">become increasingly popular\u003c/a> in recent years, especially given their lower environmental impact compared to tampons.\u003c/p>\n\u003cp>Some of the downsides of tampons were evident well before this study.\u003c/p>\n\u003cp>DeNicola notes that plastic from tampons is one of the \u003ca href=\"https://www.nationalgeographic.com/environment/article/how-tampons-pads-became-unsustainable-story-of-plastic\">biggest sources of waste\u003c/a> worldwide (and that some brands are more eco-friendly than others). Roberts points out that even if they didn’t contain chemicals, tampons would still pose a risk of toxic shock syndrome, a rare but potentially life-threatening illness (wearers can \u003ca href=\"https://my.clevelandclinic.org/health/diseases/15437-toxic-shock-syndrome\">reduce their risk\u003c/a> by changing their tampons frequently).\u003c/p>\n\u003cp>But DeNicola stresses that this study doesn’t have him running to tell his patients not to use tampons at all.\u003c/p>\n\u003cp>“I don’t think we’ve established that risk yet,” he says. “I think it’s more of a reality check for the consumers and the public at large, that most products that you’re using do not go through rigorous testing for safety, and most products do have chemicals in there somewhere.”\u003c/p>\n\u003cp>[ad floatright]\u003c/p>\n",
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"content": "\u003cdiv class=\"post-body\">\u003cp>\u003cp>Researchers have found toxic metals — including arsenic and lead — in over a dozen popular brands of tampons, raising questions about a menstrual hygiene product used by millions of Americans.\u003c/p>\n\u003cp>Their \u003ca href=\"https://publichealth.berkeley.edu/news-media/research-highlights/first-study-to-measure-toxic-metals-in-tampons-shows-arsenic-and-lead\">study\u003c/a>, \u003ca href=\"https://www.sciencedirect.com/science/article/pii/S0160412024004355#s0050\">published last week\u003c/a> in the scientific journal \u003cem>Environment International\u003c/em>, adds to a growing body of research about chemicals found in tampons but is believed to be the first to specifically measure metals.\u003c/p>\n\u003cp>The \u003ca href=\"https://my.clevelandclinic.org/health/diseases/23424-heavy-metal-poisoning-toxicity\">negative health effects\u003c/a> of heavy metals are well-documented and wide-ranging, including damaging the cardiovascular, nervous and endocrine systems; damaging the liver, kidneys and brain; increasing the risk of dementia and cancer and harming maternal health and fetal development.\u003c/p>\n\u003cp>“Despite this large potential for public health concern, very little research has been done to measure chemicals in tampons,” lead author Jenni Shearston, a postdoctoral scholar at the UC Berkeley School of Public Health, \u003ca href=\"https://publichealth.berkeley.edu/news-media/research-highlights/first-study-to-measure-toxic-metals-in-tampons-shows-arsenic-and-lead\">said in a statement\u003c/a>.\u003c/p>\n\u003cp>\u003c/p>\u003c/div>",
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"content": "\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>Shearston led a team of scientists from Columbia University and Michigan State University in examining 30 tampons from across 14 brands and 18 product lines, which they did not name in the study.\u003c/p>\n\u003cp>The sampling includes products of various absorbencies, listed as “top sellers” by a major online retailer and purchased both online and at stores in New York City, London and Athens between September 2022 and March 2023.\u003c/p>\n\u003cp>Researchers detected “measurable concentrations” of all 16 metals they were looking for in the tampons, as well as “elevated mean concentrations” of toxic metals including lead, arsenic and cadmium.\u003c/p>\n\u003cp>The study says there are several ways metals could get into tampons. Raw materials like cotton and rayon could be contaminated by water, air or soil during production, while metals may in some cases be added intentionally in the manufacturing process either for odor control, pigment or as an antibacterial agent.\u003c/p>\n\u003cp>The exact amount of metals varied among the tampons, based on which region they were purchased from, whether they were made of organic or non-organic material and on store- versus name-brands, according to the study.\u003c/p>\n\u003cp>“Lead concentrations were higher in non-organic tampons while arsenic was higher in organic tampons,” it added. “No category had consistently lower concentrations of all or most metals.”\u003c/p>\n\u003cp>Researchers say the study marks an important first step in confirming the presence of toxic metals in tampons, which are used by an estimated 52% to 86% of menstruating people in the U.S.\u003c/p>\n\u003cp>But it doesn’t give them enough information to definitively link the metals to negative health effects.\u003c/p>\n\u003cp>They say more studies are needed to determine to what extent such metals might “leach out of tampons” and into peoples’ bodies. They’re calling not only for more research, but also for stronger regulations.\u003c/p>\n\u003cp>“I really hope that manufacturers are required to test their products for metals, especially for toxic metals,” Shearston said. “It would be exciting to see the public call for this, or to ask for better labeling on tampons and other menstrual products.”\u003c/p>\n\u003cp>In the U.S., the Food and Drug Administration (FDA) classifies tampons as medical devices and regulates their safety. However, there is no requirement to test tampons for chemical contaminants, and the FDA only recommends that tampons not contain pesticide residue or dioxin.\u003c/p>\n\u003cp>FDA spokesperson Amanda Hils told NPR that “all studies have limitations,” pointing to the outstanding questions about whether metals are released from tampons and into the bloodstream. Nevertheless, she said the agency is reviewing the research.\u003c/p>\n\u003cp>“We plan to evaluate the study closely, and take any action warranted to safeguard the health of consumers who use these products,” Hils added.\u003c/p>\n\u003cp>NPR has reached out to the industry Center for Baby and Adult Hygiene Products (BAHP) and its U.K. counterpart, the Absorbent Hygiene Product Manufacturers Association, for comment.\u003c/p>\n\u003cp>The BAHP defended the safety of its member companies’ menstrual products in a \u003ca href=\"https://www.bahp.com/bahp-statement-on-the-safety-of-menstrual-products/\">2022 statement\u003c/a>, acknowledging news coverage on the presence of chemicals and saying “if present, these are not intentionally added by the manufacturers.”\u003c/p>\n\u003cp>“Some of these impurities are present in the environment or naturally present at much higher levels in common fruits and vegetables or even made by the human body,” it said, adding that its members use “rigorous criteria for quality and hygiene.”\u003c/p>\n\u003ch2>The bigger question: How harmful are these metals?\u003c/h2>\n\u003cp>Several experts told NPR that they were not surprised by the researchers’ findings, since other studies over the years have detected potentially harmful \u003ca href=\"https://www.sciencedirect.com/science/article/pii/S0160412020303494\">chemicals in tampons\u003c/a> and other menstrual products, \u003ca href=\"https://www.npr.org/2023/01/19/1150023002/thinx-period-underwear-lawsuit-settlement\">including period underwear\u003c/a>.\u003c/p>\n\u003cp>Catherine Roberts, a health and science journalist at \u003cem>Consumer Reports\u003c/em> who has written about tampons, says it’s more surprising that the question wasn’t investigated sooner.\u003c/p>\n\u003cp>“It’s in the most sensitive part of people’s bodies. It’s so close to us,” she says. “We use so many [tampons] over a lifetime. It’s just wild to me that this is so both so little researched and so little regulated.”\u003c/p>\n\u003cp>People who menstruate may use more than 7,400 tampons over the course of their reproductive years, the study authors calculated, with each tampon staying in the vagina for several hours at a time.\u003c/p>\n\u003cp>Dr. Nathaniel DeNicola, an OB-GYN who served as the environmental health expert for the American College of Obstetricians and Gynecologists, says the more pressing question is not whether there are chemicals in tampons, but “when does it convert to a dangerous amount?”\u003c/p>\n\u003cp>Some of the metals found in the tampons — including copper, calcium, iron and zinc — are not only considered safe, but recommended for patients by many doctors, he notes. They would not be damaging in low amounts, but a cumulative amount could have a lasting effect on a person’s endocrine functions.\u003c/p>\n\u003cp>Trace amounts of arsenic, for example, are sometimes found in food and not considered to be toxic, but high amounts could be fatal. In contrast, as the study notes, “there is no safe exposure level” to lead.\u003c/p>\n\u003cp>It’s not clear from the study whether people are getting harmful amounts of each metal from tampons, DeNicola says.\u003c/p>\n\u003cp>“When you start to look at the kind of chemicals that are found in our human system, the reality is that in modern life, we’re kind of swimming in them,” he adds. “And it’s not to say that it’s nothing we should worry about. I mean, I don’t think most people hear that and think, ‘Oh, good, I’ve got more plastic in me.’ But we do have to recognize that small amounts of these chemicals are ubiquitous.”\u003c/p>\n\u003ch2>What to do if you’re worried\u003c/h2>\n\u003cp>To Roberts, one of the main takeaways from the study is that the “organic label was clearly not a guarantee that these products would not have heavy metals.” So what are concerned shoppers supposed to do?\u003c/p>\n\u003cp>Ideally, she says, regulators would mandate heavy-metal testing for tampons to take some of the pressure off consumers.\u003c/p>\n\u003cp>Until then, she says, there are some measures that tampon users can take to try to reduce their exposure to chemicals in general.\u003c/p>\n\u003cp>Those include choosing products that don’t contain plastic (including polyester and polypropylene) and avoiding those with fragrances and colorants.\u003c/p>\n\u003cp>“Something that people who look at this tend to say is that you want to look for period product labels that have fewer and simpler ingredients,” Roberts adds.\u003c/p>\n\u003cp>DeNicola recommends relying on a combination of “third-party testing and some personal due diligence.” He says there are apps shoppers can use to scan product barcodes and see what chemicals they contain, which could be useful for personal care and feminine hygiene products.\u003c/p>\n\u003cp>In some cases, people might want to consider alternatives to tampons, such as pads or menstrual cups. The reusable cups have \u003ca href=\"https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/menstrual-cups-vs-tampons-things-you-might-not-know-about-the-cup\">become increasingly popular\u003c/a> in recent years, especially given their lower environmental impact compared to tampons.\u003c/p>\n\u003cp>Some of the downsides of tampons were evident well before this study.\u003c/p>\n\u003cp>DeNicola notes that plastic from tampons is one of the \u003ca href=\"https://www.nationalgeographic.com/environment/article/how-tampons-pads-became-unsustainable-story-of-plastic\">biggest sources of waste\u003c/a> worldwide (and that some brands are more eco-friendly than others). Roberts points out that even if they didn’t contain chemicals, tampons would still pose a risk of toxic shock syndrome, a rare but potentially life-threatening illness (wearers can \u003ca href=\"https://my.clevelandclinic.org/health/diseases/15437-toxic-shock-syndrome\">reduce their risk\u003c/a> by changing their tampons frequently).\u003c/p>\n\u003cp>But DeNicola stresses that this study doesn’t have him running to tell his patients not to use tampons at all.\u003c/p>\n\u003cp>“I don’t think we’ve established that risk yet,” he says. “I think it’s more of a reality check for the consumers and the public at large, that most products that you’re using do not go through rigorous testing for safety, and most products do have chemicals in there somewhere.”\u003c/p>\n\u003cp>\u003c/p>\u003c/div>",
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