drinking

What exactly happens to your body if you continue drinking after age 65?

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The alcohol is quite normalized in our society as it is for sale to the public as long as you are of legal age, and almost always because we associate it at leisure. But the truth is that we are talking about a drug that has important harmful effects on our body, that at 30 years old may not be noticed because we have a strong body that processes it relatively easily. But when we reach the barrier of 65-70 years this changes completely. An older organism. What at 30 years old can be easily counteracted with healthy organs, cannot be achieved with organs that are more ‘worn out’ with the passage of time. This means that science suggests that, from a certain age onwards, it is advisable to stop drinking alcohol, and scientific evidence behind It never stops giving us reasons to do so if we want to have a better old age and with fewer diseases. A structural change. The first and most critical factor that alters our relationship with alcohol as we age is drastic change in body composition. As we age over 65, the body experiences a progressive loss of lean muscle mass and, crucially, a reduction in total body water. This is vital, because alcohol is a substance that is diluted in water, and that is why, as there is less water in the body to dilute it, the same amount of alcohol ingested by a 65-year-old person will result in a significantly higher concentration than in a younger person of the same weight and gender. We go slower. Added to this is the slowing down of liver metabolism, since the aging liver produces Less of the key enzymes responsible for breaking down ethanolwhich means that alcohol remains in the bloodstream longer, prolonging its toxic effect. The direct result is drunkenness that comes much sooner with less alcohol, drastically increasing the risk of loss of balance, falls and bone fractures. Something that at that age is almost a sentence for the muscle loss that it entails. Neurotoxicity. If we start talking now about the direct effects that alcohol has on the different organs of our body, the first obligatory stop is the brainwhere one of the most severe impacts of continued consumption occurs. Here alcohol acts as a neurotoxin that accelerates neuronal lossa process that already occurs naturally due to aging, but that ethanol multiplies. Prestigious neurologists such as Richard Restak emphasize that neuronal damage after the age of 65 is irreversible, recommending total abstinence here. This joins reviews carried out in Spain that demonstrate that alcohol accelerates cognitive deterioration, the impact being even more serious with distilled beverages compared to fermented ones. In memory. But the loss of brain matter, which can lead to severe dementia, is also accompanied by loss of memory and control of what we do. Cohort studies, such as the NEDICES projecthave linked high alcohol consumption in people over 65 years of age with notably lower neuropsychological scores. Furthermore, the loss of motor coordination explains why 60% of serious falls in the elderly they are related to alcohol consumption. Multi-organ damage. Continued consumption in the elderly is not limited to one organ, but causes cascading systemic failure aggravated by oxidative stress, which is the great enemy of aging. A recent cross-sectional study made in Extremadura With more than 2,800 participants, it was demonstrated that in men over 65 years of age, the prevalence of risky consumption reaches an alarming 30%, being strongly associated with increased cholesterol, hypertension and cardiovascular risk such as a heart attack. The heart. Undoubtedly, you suffer the onslaught of alcohol-induced hypertension and an increased risk of arrhythmias, while blood vessels lose their elasticity. This makes it much easier to have high voltage spikes that lead to a stroke, for example. In the liver. Without a doubt, one of the most affected organs, being the ‘factory’ that is in charge of processing all the alcohol that enters the body. Chronic toxicity here not only increases the risk of cirrhosis, but, due to poor metabolism, prolonged exposure to toxic metabolites exponentially increases the risk of developing cancer, especially liver, breast and colorectal. Something that responds to the greater damage suffered by DNA in the elderly who continue to drink with some frequency. In the intestine. Perhaps one of the most recent notes we have is the erosion caused by alcohol in the intestinal mucosaand therefore to the microbiota found here. Little by little we are seeing that the microbiota is more important than we think, and it has been shown that its loss allows endotoxins to pass into the bloodstream, favoring chronic inflammation of different parts of the body. Something that is linked to many other effects. Without going any further, this inflammation aggravates the osteoporosis that is already marked at this age, damages the pancreas and causes an accelerated shortening of cellular telomeres, which translates into premature biological aging and a fragile immune system incapable of fighting respiratory infections effectively. The silent trap. A critical factor that is often overlooked is the polypharmacysince the vast majority of people over the age of 65 take several prescription medications daily. It is not uncommon to see a person with a pill for stress, diabetes, pain, to reduce fluid retention… The problem is that combining some of these pills, such as anti-inflammatories such as ibuprofen, increases the risk of suffering severe digestive bleeding. Images | Vlad Sargu In Xataka | The work ethic has been selling for years that getting up at 05:00 AM is good. Science is clear that absolutely

More and more athletes are drinking pickle juice to avoid cramps. This is what nutritional science says

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For a few days now, there has been no other topic of conversation in the world of elite sports: athletes like Carlos Alcaraz or Tadej Pogačar have exchanged the most advanced isotonic drinks in the world for something much simpler and pedestrian: pickle brine. When we talk about elite sport, the line that separates brilliant ideas, absurd fashions and the most delusional superstitions is very finite. So we’ve asked ourselves… Does all this make sense? But let’s explain it well. In endurance and high-performance sports, the idea of ​​always carrying “pickle juice” (the brine from pickles) or other products inspired by it has become popular to “cut off cramps when they have already started.” And it makes sense that it has caught on. To begin with, because cramps associated with exercise are one of the most frustrating things there is. Furthermore, for years, we have missed the mark: we thought they were a product of dehydration and lack of salts, but everything seems to indicate that They are something much more multifactorial than it seemed. In fact, everything seems to indicate that the main problem has more to do with altered neuromuscular control than anything else. And in this context pickles arrive. Because yes we have evidence (somewhat limited, it’s true) which shows that brining works. Although not because of what we usually believe: researchers realized that the mechanism works too quickly for it to be a matter of electrolyte replacement. There is simply no time for physiology to do its job. So? The truth is that the mechanism in question is still mysterious. It seems that the hypothesis stronger right now is that these liquids play with the oropharyngeal reflex: a very acidic/irritant/aggressive taste could stimulate certain receptors and, as a consequence, trigger a neurological reaction that resets and adjusts neuromuscular control. And this is important because, if so, they do not replace (strictly speaking) to isotonic drinks if they are necessary. At least, not in the short term. Does it make sense? On a purely scientific level, I think the most reasonable thing to do is to think that we have some evidence to suggest that it works in some people. However, let’s not fool ourselves: to date we have no evidence that it is more effective than the traditional approach (mechanical measures such as stretching or load change). In this sense, it is worth remembering that superstition plays a key role in elite sport. Superstition? What superstition? Thanks to the 2008 Beijing Olympic Games, Kinesio tapes became popular. Some brightly colored ribbons that say they can be used for almost everything but whose effects are not proven at all. At the 2016 Rio games, the boom was taken by cupping. As I argued then, athletes are tremendously superstitious beings. A lot. And they are because it works for them.. From the eightieswe know that sports rituals have a positive impact on their execution. And, curiously, increasing ‘perceived self-efficacy’ It is usually related to increasing effectiveness in actual execution. Ultimately, what studies tell us is that these rituals “helped strengthen feelings of control and confidence that were otherwise lacking” in times of great stress. It doesn’t matter if they are lucky underwear or a lump of brine: they are things that function beyond their physiological plausibility. The problem, as always, is another. Whether we like it or not, athletes are role models for the general public. With these fads, they are spreading pseudoscience beliefs in society and generating business in companies with few scruples. Something, in itself, much more dangerous than drinking pickle juice. Image | Ketut Subiyanto In Xataka | Why are the best athletes in the world getting bruises on their skin?

Science says that eating three oranges is health and drinking them is a mistake

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One of the most characteristic images of the ideal breakfast is undoubtedly the freshly squeezed orange juice that They try to place us in any cafeteria thanks to being an icon of health and vitamin C. However, in recent years it has been seen that the way to get the most out of this fruit is to leave it whole and without squeezing it. The juice is different. A juice, whether natural or bottled, It is not the same as fruit, no matter how much they try to sell it to us that way.. And the difference is precisely in what ends up in the trash, better known as food matrixwhich has a large number of benefits that we are constantly discarding. The matrix rotates. To understand why juice is not the same as fruit, we must understand how our digestive system works in the presence of food. In the case of eating whole fruits, what we eat is a complex “matrix” that has water and fructose ‘trapped’ inside. This is a network of insoluble and soluble fiber that forces our body to work a little to be able to absorb the nutrients that are in between. The fact of having to ‘search’ for nutrients among the fiber favors a much slower digestion that makes the sugars pass through the body in a more ‘controlled’ manner and not abruptly. But when you squeeze the fruit, this matrix ends up destroyed and the sugars are released from its prison, making it much easier for the body to trap them. The consequences. For the WHOintrinsic fructose, the sugar from the fruit itselfis now called ‘free sugars’ since they have nothing to hold them back. In this way, when drinking the juice, gastric emptying is very fast because there are no solids to process and the result is a large amount of glucose and fructose reaching the bloodstream. Something that represents stress for the body that is not prepared for it. The glucose curve. While eating whole fruit generates a much more moderate and sustained curve, juice causes an acute glycemic peak, followed by reactive hypoglycemia that awakens hunger shortly after. Although anyone in these cases may think that logically the amount of sugar in both the juice and the fruit is the same, so the behavior of the organism should be identical. But the reality is quite different, since science has been able to demonstrate that although the amount of sugar is identical, insulin response is significantly greater in the liquid version. For metabolic purposes, the pancreas does not distinguish much between industrial orange juice, homemade one or a sugary soft drink: it detects a flood of energy that it must manage immediately. What the data says. In this context, science already pointed out in 2014 a figure that should make us rethink breakfast: a higher intake of fruit juice was associated with a 14% higher risk of developing type 2 diabetes. On the contrary, the consumption of whole fruits (especially blueberries, grapes or apples) is systematically associated with a reduced risk. The fructose trap. Beyond glucose, which is like the main enemy against health that many of us have in mind, another enemy must be highlighted: liquid fructose. In this case, when it suddenly reaches the liver, it converts its excess into fat, generating uric acid as a byproduct, raising blood pressure and the risk of gout. In parallel, inflammatory pathways are activated that contribute to insulin resistance in the long term. But the key data is found in a 2025 Chilean analysis that concluded that, although 100% natural juices are “neutral” in small doses, They are consistently inferior to whole fruit in preventing major diseases. The satiety factor. There is a very interesting relationship between juices and obesity in the act of chewingas pointed out by different Japanese studies that have shown that the act of chewing not only crushes the food, but also sends satiety signals to the brain. But when we are drinking we skip these control signals to stop eating when the body says it is fine. If we start talking about figures, a glass of juice requires more or less 2-3 oranges (depending on the size), and it is very easy to drink it in forty seconds. But it is much more difficult to eat three oranges in a row, chewing slice by slice, since we are giving the body time to assimilate that sugar. It is not absolute evil. Obviously, juice is not poison for the body, but different nuances must be taken into account. Reviews published in 2024 and 2025 suggest that 100% natural juices may have a place in a healthy diet under very specific conditions. The dose in this case is very important, since It has been shown that small amounts (less than 150 ml per day) do not increase cardiovascular risk and they can provide vitamins. The problem is that the usual consumption size is usually double or triple that amount. Furthermore, the context matters since a high-performance athlete who takes that quick energy shot is not the same as a sedentary person already prone to diabetes. However, general public health advice increasingly aligns with the radical stance: if you have the choice, always choose whole fruit. Images | Mateusz Feliksik In Xataka | It turns out that a longevity expert has said something that makes sense. And the reason is the juices

Drinking coffee in the morning has very positive consequences for someone unexpected in your body: the microbiota

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For millions of people, the day doesn’t begin until the first cup of coffee hits their table. Something that makes a lot of sense because of how coffee affects our brain. so we can wake up and improve concentrationbut the reality is that it has many more effects further down the brain. We talk about the intestinewhere it passes and has a great involvement in the microbiota. The microbiota. There is more and more research that is focused on the microbiotathe bacteria we have in our digestive system and that have an increasingly relevant role in our daily lives. In this case, taking care of these bacteria inside us is a priority to be able to have good health, even to avoid major diseases. Now science is beginning to glimpse that Coffee is much more than a vehicle for caffeineand that has an important implication in the modulation of the intestinal microbiota. Beyond caffeine. We tend to think that coffee is nothing more than “caffeinated water”, unless you add a little sugar to remove its bitterness. But the reality is that we have a large ‘soup’ of bioactive compounds. Science is seeing how coffee is key due to its intestinal impact thanks to two of its components: polyphenols and dietary fiber. This is something that is currently being analyzed through studies. in the laboratory and in animal models where they have seen that a large part of these compounds reach the colon intact without digesting. There they act as ‘food’ for the bacteria that are there, such as dihydroferulic acid, which has local anti-inflammatory effects. That is, it acts like something similar to a prebiotic. The ‘planter’ effect. If we treat the intestine like a garden, coffee seems to work as a selective fertilizer. Although the evidence in humans is still heterogeneous, several patterns are repeated in the scientific literature, such as an intervention study in humans that showed that three cups of coffee daily for three weeks increased abundance of Bifidobacteriuma genre classically associated with intestinal health. But it does not stop there, since another large population metagenomic study associated the consumption of beverages rich in polyphenols such as coffee, tea or red wine with greater alpha diversity. This is something that within this world is associated with greater resilience and health in the microbiota. The recent discovery. Published in Nature in 2024science found a very specific association: those who regularly consume coffee have a much greater presence of the bacteria Lawsonibacter asaccharolyticu. A bacteria that is not just any bacteria, but helps digestion and also offers the colon the necessary elements for it to have much more energy and even prevents inflammation. That is why having this bacteria in large numbers in our intestine is actually very beneficial. Have metabolic health. Keeping the bacteria in our intestine ‘happy’ is essential as we have seen. The main hypothesis that supports all of this focuses on the ability of bacteria to ferment fiber and polyphenols of coffee producing short chain fatty acids such as butyrate. These compounds are the favorite fuel of colon cells and have systemic anti-inflammatory properties. This could explain, at least partially, why epidemiological studies often associate moderate coffee consumption with better metabolic and cardiovascular health. The small print. Before you rush for your fifth cup, you need to put on the brakes and look at the limitations of current studies, since not everything is rosy. And science, despite offering these benefits, indicates that robust clinical evidence is lacking. It must be taken into account here that not all coffees are the same, since soluble coffee, an espresso or using a filter in a coffee maker are not the same. And furthermore, not all people respond the same because each microbiota is literally a different world in each organism. Big tests are missing. Although in the laboratory and on paper everything may sound great, we must keep in mind that there are still many studies that demonstrate that coffee causes a direct improvement in diseases through the microbiota. And although coffee feeds your Bifidobacteria It does not eliminate the fact that excess caffeine causes insomnia, anxiety or tachycardia in sensitive people. Furthermore, the benefits observed in the microbiota are associated with black coffee or coffee with little milk. If your “coffee” is a smoothie loaded with sugar, cream and syrups, the negative impact of ultra-processed foods on your intestine will probably cancel out any benefits of polyphenols. Images | Nathan Dumlao CDC In Xataka | Having a cup of coffee as soon as you wake up seems like a great idea. Science has something to say about it

There is an age at which we should stop drinking alcohol forever. Neuroscience is clear why

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For years, popular culture and certain observational studies have sold us a comfortable idea: moderate alcohol consumption could be harmless and even beneficial for the heart. However, when we focus on the brainthe story changes radically. It is neurotoxic. A growing stream of neurologists and new epidemiological evidence point to an uncomfortable reality: alcohol is a neurotoxinand there is a biological age from which our brain loses the ability to tolerate it. Although official guidelines do not prohibit retirees from drinking, scientific literature suggests that The ages of 65-70 mark a critical boundary. Crossing it with a drink in hand could be accelerating cognitive decline and dementiawhich are very prevalent diseases at that time of life. Although there are exceptions, with people who are very long-lived and point out that their ‘secret’ is having a glass of alcohol daily. Although genetics may play an important role here. The neuronal reserve. Neurologist Richard Restak popularized a strong clinical recommendation: you should stop drinking completely at 70 years old. Is it an arbitrary number? Not at all. It is based on the concept of “neural reserve”. According to science, a young brain has room for maneuver before the arrival of these toxins. It has enough neurons and plasticity to compensate for the slight damage caused by ethanol, but, however, natural aging leads to a loss of neurons. That is why drinking in old age is, basically, burning fuel from a tank that is already in reserve and that is not going to be refilled. It is accelerating. Science in this case is quite clear that alcohol-related brain damage along with intense and prolonged consumption accelerates brain aging. And the fact is that with the same alcohol consumption, an aged brain has greater damage than a young one. Something that is explained because the neuronal repair mechanisms are also aged and do not have the same capacity as when a person is 20 years old to compensate. The data. The biggest blow to the idea that a little drinking “doesn’t hurt” comes from large cohort studies, such as the famous Whitehall II studiowhich followed thousands of people for 23 years. In this case, it was seen that people who drank between 14 and 21 glasses of alcohol per week were three times more likely to suffer from hippocampal atrophy compared to those who did not drink. And this is the fundamental region to have memory. For those who exceeded 30 units per week, the probability of atrophy shot up to almost six times more. But the most worrying thing is that no protective benefit was observed in the light consumption group (less than seven drinks a week) compared to general abstinence. Zero alcohol. These data along with brain imaging studies They point out that even ‘moderate’ consumption is associated with a significant brain alteration. This means that it can be stated that the safety margin for the brain is practically non-existent. The limit age. Why can 65 be a turning point? Although there is no international “dry law” for people over 70, organizations such as the Alzheimer’s Society from the UK warn that those over 65 are a special risk group. This is because there is already an aging liver that processes alcohol slowly, which means that the alcohol circulates through the body for longer. This is also added to the interactions that alcohol has with medications that can increase its toxicity and most importantly: increases the risk of dementia. You have to be careful. With all this data, science is quite clear that any consumption increases the risk of health problems, especially in regards to the brain. Although clinical guidelines still recommend simply “not exceeding 14 units per week,” the recommendation of experts like Restak and reading the most current evidence suggest a more aggressive prevention strategy. Given that we have no cure for dementia and that neuronal reserve is our only shield, giving up alcohol when entering old age is not an option, it is a logical cognitive survival strategy. Images | CHUTTERSNAP Simon Godfrey In Xataka | The alcohol industry’s biggest fear can be summed up in just five words: being teetotal is fashionable.

Thousands of people have been drinking apple vinegar for years before eating to lose weight. The fault has an erroneous study

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A couple of months ago, the last viral trend of social networks was taken on an empty stomach in the morning recently raised: the “morning sucks.” There were all kinds: apple vinegar, of grass Or even A tablespoon coconut oil. Everyone promises the same: flat bellies, express detox and accelerated metabolism. Under the appearance of natural remedy, the illusion of a quick solution was really sold. In particular, apple vinegar stands out as the biggest protagonist, since a study endorsed it, but it was a misinterpretation. The origin of the myth. We have always heard that phrase of “speaking people understand”, although quite simplistic it is that misunderstandings are the order of the day and in science they are usually given. To get to the origin of that study, the tracking takes you to a study published in BMJ Nutrition, Prevention & Health. This research became popular to ensure that apple vinegar helped lose weight. However, According to Sciencedailythat study has been retracted after detecting inconsistencies in data and serious errors in statistical analysis. In science, a retraction is an exceptional mechanism: it means recognizing that the results are not reliable and, therefore, that the study should no longer be cited as evidence. It is a guarantee of self -correction, but it is late when the finding has already traveled media and viral videos. The viralization of myth. The networks did the rest. Under hashtags like #guthealth or #morningritual, vinegar It settled In morning routines with other “shots” that promise express benefits: ginger, turmeric, teas detox. As we detail in Xatakathis phenomenon is understood in the framework of the culture of immediacy: we live at a time when rapid and visible results are sought. A morning drink fits perfectly with that promise of instant change. The problem is that neither vinegar nor any of these mixtures fulfill what they promise. And in some cases They can have adverse effects: Excessive consumption of fasting vinegar can irritate the stomach and esophagus, damage tooth enamel and cause digestive discomfort. More studies. Beyond the retracting study, there are research that has analyzed the effect of vinegar on metabolic health, although scientific evidence remains low. A systematic review, Posted in Pubmed Central in 2021evaluated clinical trials on this product. According to this work, vinegar can have modest effects on the reduction of blood glucose and total cholesterol. But the same review warns: there is no solid evidence that it causes clinically relevant weight losses. In other words: vinegar is not a burning, much less a magical solution to lose weight. The mirage of detox. The rise of these “morning shots” also relies on the language of the detox. However, experts Remember that Detoxification does not work like this: the body already has organs such as the liver and the kidneys that fulfill that function continuously. Chupitos do not “clean” the organism, but they do perpetuate the idea that there are miraculous shortcuts to compensate for excesses. An even greater paradigm. The history of apple vinegar is, in the background, a lesson on how health myths are built in the digital age. A study with methodological errors, amplified on social networks, became a global ritual. And although today we know that there was no evidence behind, the practice was already installed in millions of morning routines. The lesson is clear: easy solutions are rarely, and health is not built with shortcuts. Image | Freepik and Pexels Xataka | There are people taking a “sucking” apple vinegar in the morning. Science has an opinion about it

If drinking milk makes sense or not

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“Drink milk if you want to grow strong,” this was one of the many most repeated phrases in childhood, almost like a dogma. But, once adults, are it true? For some, the glass of milk before sleep is a nostalgic pleasure; For others, a expendable and even problematic product. The truth is that milk is in the center of a debate in which nutritionists, doctors and scientific studies do not always coincide. Can you continue drinking milk? The short answer: yes, provided there is no allergy or intolerance. This has been explained by the Nutrition Dr. María Ortega, from the Complutense University of Madrid, In an interview for Men’s Health: “Discharge from dairy products without justification is a mistake. It is difficult to achieve the contribution of some adequate nutrients without dairy.” Along the same lines, the dietitian-nutritionist Julia Farré He recalled that milk provides proteins of high biological value, calcium and vitamins A and D. However, like They have underlined Giuseppe Russolillo and Leticia López in Cidateplus, the answer also depends on food culture and genetics. In Europe, dairy consumption has been entrenched for centuries, which has resulted in a lower prevalence of lactose intolerance. Milk defenders. From this perspective, Ortega has underlined its protein value: 80% casein, slow absorption, and 20% dairy, rapid absorption. This combination guarantees a constant supply of amino acids. Although that is not all. The Healthline portal duck That milk provides 18 of the 22 essential nutrients, such as calcium, phosphorus, potassium and vitamins A and B12. In addition, they link it with greater appetite control, prevention of type 2 diabetes and cardiovascular health benefits. For its part, Dietitian Vedika Premani He recalled in statements for Vogue That a daily glass of milk remains a good ally against osteoporosis and the loss of bone mass in adulthood. While dietitian Sara Langnas, she stands out as a useful recovery drink after physical exercise thanks to her protein and carbohydrate contribution. Not all experts are enthusiastic. Here come the cons. CIBEROBN researchers have observed in an investigation that a high consumption of whole milk was associated with greater cognitive impairment in adults with cardiovascular risk. The association was not found with low fat, yogurt or cheese. From Harvard, professors David Ludwig and Walter Willett They have questioned the recommendations of three daily dairy rations. In an article in New England Journal of MedicineThey pointed out that countries with greater consumption also register more hip fractures. In addition, they warned of a possible relationship with greater risk of prostate and endometrium cancer. Not everything is cow’s milk. In recent years, vegetable drinks –soja, oats, almond, rice – have gone from being a resource for lactose intolerant or vegan to becoming one more option. However, As my partner explained in Xatakamost of these drinks contain less protein and essential amino acids than milk, and in many cases more added sugars. This is the result of the Maillard reaction that occurs during the ingredients, reducing the final nutritional value. Dietitian Julia Farré has pointed out In which these drinks, unless they are fortified, usually provide less calcium, vitamin D and quality proteins than animal milk. Even so, As experts cited by Vogue have explainedthey can be a valid option when enriched versions are chosen and, in addition, they have the argument of environmental sustainability, which weighs more and more in consumption decisions. And lactose intolerance? Beyond benefits or risks, one of the most determining factors is individual tolerance. Lactose is the natural sugar of milk and is digested thanks to lactase enzyme. As has detailed Leticia López in Cuidateplus: “Phylogenetically the natural would be to lose this enzyme with age, but a genetic polymorphism allows many people to continue producing a lifetime.” Therefore, lactose intolerance affects unequally in the world: only 5% in northern Europe, compared to 95% in Asians. In Spain, the figures are between 20 and 30%. Symptoms range from gases and abdominal pain to diarrhea. However, like Dietitian Julia Farré has clarified: “It is not usually a 100%intolerance: many people do not tolerate milk, but yes the yogurt or cured cheeses, which contain less lactose.” What if we don’t want to drink milk? Here the experts agree: it is not essential. According to Vogueit is possible to obtain calcium and green leafy vegetable proteins (kale, broccoli, spinach), legumes, spine fish (sardines, canned salmon), tofu enriched with calcium or fortified vegetable drinks. Yogurt and cheese, due to their lower lactose content, are usually better tolerated by those who have more sensitive digestions. Is it worth it? Science does not offer a unique response, but a consensus: milk is not essential, but it is not dangerous if consumed in moderation and individual tolerance. If we feel good, it can remain a practical, nutritious and culturally rooted food in our diet. If not, there are enough alternatives to meet the needs of calcium, proteins and vitamins without opening the tetrabrik. Perhaps, as experts remember, the true key is to listen to our own body. Because deep down, the question is not whether milk is good or bad, but if it is for each of us. Image | Freepik Xataka | After studying cheese, researchers think: “Nightmares are robustly associated with lactose intolerance”

What’s behind the fever for drinking electrolytes every day

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During a trip to Mexico, the heat passed me an invoice. She was soaked in sweat, exhausted, with dry mouth, despite not stopping drinking water. At that time, a friend offered me a drink with electrolytes. I tried it, without many expectations … but the truth is that something changed. I felt better. It was the first time I tried something like that. Since then, I have asked myself: did you really need those electrolytes or was it pure placebo effect? What are exactly? To understand it easily, electrolytes are minerals such as sodium, potassium, magnesium, calcium or chloride. However, there is a superlative difference that makes it different: they are electrically loaded. In other words, they play a fundamental role in processes such as heart rate regulation, muscles contraction, nerve function and liquid balance in the body, According to Medlineplus. And how do you lose them? They leave with sweat, with urine, and also when you are sick and your body loses liquid quickly. In such cases, replenishing them is not a whim, but a necessity. Dr. Javier Marhuenda, nutrition expert, He has warned at the Spanish Academy of Nutrition and Dietetics in losing too many can have serious consequences: from fatigue and spasms to heart problems or seizures. Should we replenish them daily? The short answer is: not necessarily. And for most people, it is not recommended either. In a report for The New York Times They have pointed out That there is a belief that we need to replace electrolytes constantly, even in moderate training or in everyday life. However, this theory does not have as much scientific support as it seems. “Everyone believes that they need to replenish lost electrolytes immediately,” Dr. Tamara Hew-Boutler, a scientist of sports medicine at Wayne State University, said for the New York environment. It is easier to find them. Actually, a balanced diet already provides the necessary electrolytes. According to nutritionist Heidi Skolnik cited in the same mediumit is not necessary to resort to supplements to obtain electrolytes: everyday foods such as bananas, nuts, legumes or dairy products already provide minerals. Only in specific cases: a dehydration caused by severe diarrhea, high fever, very prolonged exercise sessions or intense exposure to heat, makes sense to use specific drinks with electrolytes. In these scenarios, isotonic drinks can be useful because they usually contain more sodium and potassium than conventional sports options. Optimized water. Social networks have turned “improved” water into a welfare ritual. Electrolyte mixtures, superfoods, adaptogens, natural caffeine and vitamins parade each morning in Stanley vessels and Owala bottles. In an article for glamor They have summarized it In a very ironic way: “The water alone is out of fashion.” Danika Daal, Content creator that shares hydration routines in ASMR, He has commented In the fashion magazine: “The videos about electrolytes have had excellent performance. It is a recent trend and there is still little information available.” In this way, electrolytes have thus added to a broader wave of supplements turned into lifestyle: Collagen milkshakes, Tinuras, vitamin envelopes and “loaded waters” that combine multiple ingredients to achieve functional and tasty well -being. According to Stacie Stephenson, an expert in functional medicine interviewed by glamor: “If the taste helps a person drink more water, welcome. But there is nothing wrong with classical water.” But is there any risk? The electrolyte content in these products is not usually so high as to cause hypernatremia (too sodium) or hyperkalemia (too potassium), although it is important to check tags: some drinks contain Both sugar and a soda. In addition, like most supplements, They are not regulated with the same rigor as medications. Another risk is to drink too much water without replenishing sodium. This imbalance, known as hyponatremiA, it is uncommon but it can be serious, especially in athletes that train for many hours. So, I need them or not? The answer is not black or white. As Marhuenda has summarized: “A person must use these drinks based on their individual needs and their level of activity.” A yoga class is not the same in the park as a triathlon in summer. For those who do intense exercise, they work in the sun or are sick, electrolytes can be useful, even necessary. But for the general population, with a balanced diet and an active lifestyle but not extreme, water – yes, only water – remains enough. Between fashion and physiology. That day in that town in Mexico, the bottle of electrolytes was my relief. Did you really need those minerals or was it the power of salty flavor and autosugestion? Maybe both. The truth is that, beyond marketing, science insists that hydration begins with water. As Dr. Kenefick has detailed to The New York Times: “Many drinks are marketed using electrolytes as a marketing tool.” And while the market bombards us with promises of optimized hydration, the most effective recommendation remains that your mother repeated again and again: drink water. Image | Unspash Xataka | Heat ravages: there are people freezing mandarins and clementines to eat them later as a “ice cream”

Drinking a glass of water before eating is one of the most common “tricks” to lose weight. Science has something to say

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With the summer just around the corner, many people seek to lose weight quickly. We have seen it with challenges like Skinnytok, Shots of vinegar either Liquefied Céspes. In the midst of so many “miraculous solutions”, there is a advice that stands out for its simplicity: drinking a glass of water before each meal. It sounds very easy, but is it another myth détox or is there something true? A glass of water. At first glance, it looks like a quite simple premise. Drinking water before eating can “favor satiety” and help eat more conscious way, as the media have explained as Telva either Vogue. In theory, when occupying space in the stomach, water would reduce the feeling of hunger. But like He has warned Dr. Robert H. Shmerling, of Harvard’s Faculty of Medicine, in an article for Harvard Health Publishing, “human physiology rarely follows such simple rules.” Science behind. Dr. Shmerling He has evidenced That it was a premise “too pretty to be true.” In his article he has detailed that although drinking water before meals can generate a mild fullness of fullness – to activate the stomach mechanoreceptors – the effect is limited and passenger. In fact, as you have continued arguing, some studies support the idea in older peoplethere is even evidence that suggests that, within a hypocaloric diet, who drink water before meals can lose more weight in 12 weeks than those who do not. However, there is a nuance to take into account and that is that There is no robust evidence of long -term effects or in large populations. And other associated theories –Like cold water burns calories by thermogenesis– They have been denied in recent studies. Where there is consensus. The point is not in so much to drink extra water, but in what is stopped. Changing soft drinks, energy drinks or alcohol for water can have a real effect on weight loss. According to May Clinicthat simple gesture reduces the total consumption of calories without conscious effort. In addition, staying well hydrated improves physical performance, exercise resistance and recovery. Not because water “weights”, but because it helps sustain a more active and healthy lifestyle. The shortcut culture. The popularity of tricks like this also responds to a social need: to find fast, simple and effortless solutions to a complex problem such as weight control. In a society obsessed with thinness – especially among young women – they proliferate The calls Life Hacks that promise immediate results. As He already explained for Xataka The psychologist specialized in TCA, Sara Bolo, the worrying thing is that many of these tips end in apparently “healthy” behaviors, but hide eating disorders. It is simply water. In a context where “fast tricks” abound, it is advisable to remember that, as Dr. Shmerling has summarized: “If you think it works for you, there is no damage. Remember that no glass of water replaces a balanced diet.” Image | Unspash Xataka | Nostalgia for the 2000s has brought something else: the obsession with flat belly and radical thinness

The world is drinking less wine than ever. Spain is the exception

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The world is drinking less wine than ever. Or at least, less than ever in the last six decades. In 2024, consumption fell for the third consecutive year to the minimum of the early sixties, according to the data of the International Wine Organization cited by Chain ser. Only one country goes in the opposite direction: Spain. Why is it important. This change in the trend of consumption is a threat to a key sector of many economies, including Spanish. Spain is the second country in the world on the surface of vineyards and the third in production. It is a employment generator, exports, and in part, of Spanish cultural identity. In figures. In 2024 … Global consumption stayed at 214 million hectoliters. Minimum figure since 1961. Spain remained in a consumption of about 10 million hectoliters, which in fact is very close to being its postpandemics record. That meant a 1.2% increase in consumption compared to 2023. In context. It is not that there are many people renouncing the wine, but that they drink less frequently and more selectively. There are more consumers, but with other patterns: it is drunk with greater moderation, the Alcohol without alcoholand there is greater social pressure to avoid excess. In addition, young people do not have the habit that their parents or grandparents did more frequently: accompanying meals with wine daily. Between the lines. Wine is less and less everyday to become something more linked to a whim. Less volume, more premium. In that line, global consumption has fallen, but not the interest in wines of a certain category. In fact, in Spain the food channel has risen in value (+2.7%) although it falls in volume (-0.5%). And now what. The wine industry, which You already have your own problems in Spainhas a dilemma: either adapt to the new consumer or continue losing presence in the face of new habits. The young audience, which drinks differently and in less quantity, is the key. The classic model, based on volume, tradition and hospitality, is not enough. Spain, who continues to drink, can mark the way. In Xataka | The “natural wine” has become fashionable. There is a place where he takes centuries without so much hype: Mass Outstanding image | Lily combs in Unspash

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