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Could reducing ultra-processed foods ease depression?

People with depression who dramatically reduced their intake of ultra-processed foods experienced notable improvements in their symptoms, according to a small preliminary study from UC San Francisco.

Ultra-processed foods include packaged snacks, fast food, sugary drinks and other industrially manufactured products, often containing preservatives, artificial colourings, flavour enhancers and emulsifiers.

The study involved 20 participants with an average age of 44, of whom 70% were female. All had depression, while 14 also experienced anxiety. Each participant had a high BMI and at least one metabolic condition, such as hypertension, diabetes or elevated LDL cholesterol. The participants were divided into two groups.

One continued eating their usual diet for four weeks, while the other switched to a diet low in ultra-processed foods. The groups then swapped diets for a further four weeks.

Lead researcher Dr Nyasha Chagwedera suggested that the link between ultra-processed foods and depression could involve damage to the gut lining, potentially triggering low-grade, chronic inflammation throughout the body. Although the findings are promising, the researchers emphasised that the study was small and further investigation is needed. A larger trial is planned, with enrolment expected to begin in 2028.

The findings were published in JAMA Psychiatry.

Sugar in red meat linked to increased diabetes risk

A naturally occurring sugar found in red meat could help to explain the link between eating meat and an increased risk of type 2 diabetes, according to new research.

Scientists from Université Sorbonne Paris Nord in France analysed dietary and health data from almost 90,000 adults over an average follow-up period of around seven years.

They found that people who consumed the highest amounts of a sugar called N-glycolylneuraminic acid (Neu5Gc), found particularly in beef and lamb, had a 63% higher risk of developing type 2 diabetes compared with those consuming the least.

The researchers believe the sugar may trigger an immune response that causes chronic inflammation, potentially contributing to the development of diabetes. Although Neu5Gc is also present in dairy products, higher consumption from these sources was not associated with an increased diabetes risk.

The findings suggest that inflammation may play a role in the relationship between red meat consumption and diabetes, beyond the effects of excess body weight. However, the researchers emphasised that the findings are preliminary and do not prove that Neu5Gc directly causes diabetes. Further studies are needed to establish whether replacing red meat with poultry or plant-based proteins could help to reduce the risk.

Daily exercise could be the key to better sleep

Exercising regularly, even for just 10 minutes a day, could improve sleep quality and boost mental wellbeing, according to new research from the University of Texas at Austin.

The study analysed data from university students who wore Fitbits over several months. Researchers found that those who exercised more frequently enjoyed more deep, restorative sleep, which is important for physical recovery and mental health.

Even 10 minutes of moderate to vigorous activity a day was associated with improvements in sleep, while lighter activities, such as walking and taking regular standing breaks, were linked to better sleep patterns and improved mood the following day. Those participants who exercised more frequently also reported feeling more energised and less stressed.

The researchers suggest that spreading exercise throughout the week may be more beneficial for sleep than concentrating activity into one or two days. However, further research involving a broader population is needed. The findings were published in the Journal of Physical Activity & Health.

Late night eating linked to liver disease

Eating late in the evening is associated with a significantly higher risk of liver disease, according to a new study. Researchers at Oregon Health & Science University (OHSU) examined information from three major nationwide studies. These included nearly 200,000 participants who had provided information about their eating habits, daily routines, and other lifestyle factors. Their analysis showed that people who regularly ate after dinner or after bedtime had a 20% to 30% higher risk of liver disease compared with those who avoided eating late.

The conditions included metabolic dysfunction-associated steatotic liver disease, commonly known as fatty liver disease, and cirrhosis, a serious condition involving extensive scarring of the liver. One possible explanation involves the body's circadian rhythms, the internal biological processes that help regulate sleep, metabolism, and other functions throughout the approximately 24-hour daily cycle. The liver is particularly sensitive to these rhythms. It helps process nutrients, regulate blood sugar, and manage how the body stores and uses energy. Eating at times when the body is biologically preparing for sleep may interfere with some of these processes.

Although the findings raise concerns about late-night eating, the researchers emphasise that the study cannot establish cause and effect. More carefully controlled research is needed to determine whether eating earlier actually improves liver health. The findings were published in Clinical Gastroenterology and Hepatology.

Just 3,000 steps a day could help slow Alzheimer’s risk

Walking as few as 3,000 steps a day could help slow down the progression of Alzheimer’s disease, research has shown. Researchers from Mass General Brigham and Harvard Medical School in the US tracked almost 300 older adults showing early brain signs of Alzheimer’s over a period of nine to 11 years. They discovered that physical activity was associated with a slower build-up of tau proteins in the brain, which are linked to cognitive decline. The findings suggested that walking just 3,000 steps a day, which is equivalent to around 30 minutes at a moderate pace, could offer benefits. The greatest improvements were associated with 5,000 to 7,500 daily steps, with little additional benefit beyond this level.

Among participants with early Alzheimer's-related brain changes, those who were more physically active experienced nearly half the rate of cognitive and functional decline compared with less active individuals. Although the study could not establish that walking directly caused these improvements, the findings add to growing evidence that regular physical activity may help protect brain health. The researchers suggest that modest, achievable activity goals could be particularly valuable for older adults, demonstrating that reaching 10,000 steps a day may not be necessary to experience benefits.