drinking

has reclaimed 25% of land from the sea and converts wastewater into drinking water

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There is a country in the world that, when it runs out of space, manufactures more. And when it doesn’t have water, it recycles it infinitely. It’s not science fiction: it’s Singapore, a city-state that surpasses the six million inhabitants concentrated on an island that was barely 580 square kilometers and that today it occupies 736 square kilometers. A growth of almost 25% in just over half a century. It is not ambition, but necessity: it does not have enough land or its own rivers or aquifers, so it has had to cook everything for itself. Since its independence from the United Kingdom, it has not only increased its surface area: it has also built one of the most sophisticated water management systems on the planet, capable of converting wastewater into drinking water. of superior quality to standards of the World Health Organization. Singapore’s territorial resilience. Singapore has understood that its land and water (scarcity) problems are not independent, so it is solving them jointly and in a long-term plan (its sewage system is literally designed to last 100 years). It is the urban resilience applied to territorial development in its maximum expression, that is, the capacity of a territory to face climate, demographic and economic change through its infrastructure. A concept promoted by organizations such as the United Nations Office for Disaster Risk Reduction of which Singapore is today the most advanced student. A living laboratory in real time. If those southern geometric shapes don’t seem natural, it’s because they aren’t. Google Earth Context. The quick response to why is Singapore doing all this? It is because it lacks land and water, but reality is based on three essential axes that invite urgency: Geography. Singapore is a small island (more than New York) with a brutal population density, it does not have mountains that function as a natural reservoir or large rivers or aquifers. The rain is abundantbut collecting it in such a small field is a challenge. Strategic dependence. Historically, it has imported water from Malaysia through different agreements (the last one expires in 2061) but that represents a strategic vulnerability of the first order. Also they have imported sand from neighboring countries such as Indonesia, Vietnam and Cambodia. Climate change. Singapore is especially vulnerable to the threat of sea level rise as 30% of the territory is less than 5 meters above mean sea level. How to gain land. We enter first-class public works engineering. The traditional method consists of dredging sand from the seabed, transporting it to where it is required and filling the hole. The problem is that Singapore has run out of sand to dredge and no countries to sell it to it. As own governmentcountries such as Malaysia, Indonesia and Malaysia have banned sand exports to Singapore over the years citing environmental reasons. The second method is the dutch poldera construction that consists of setting up a dam to gain land, so that the water is then pumped outside and the soil is kept dry permanently with a drainage and pumping system, so that the land created remains below sea level. Less sand is needed, but it requires sophisticated and permanent hydraulic engineering. In any case, gaining land is increasingly expensive, complex and more delicate from an environmental point of view. Polder operation diagram. Dutch Water Sector Megaprojects to gain land. It is enough to look at a satellite map of the south of the country to see geometric shapes that do not exist in nature and that are geographical proof of their projects. And more specifically, a glimpse of some of the most impressive: Pulau Tekong. The best example of a polder is this project started in 2008 and completed in September 2025 from the hand of the Dutch Deltaresinvolved the recovery of 810 hectares of land located 1.2 meters below sea level. Jurong Island It is today a petrochemical hub, an industrial estate that was born from the merger of seven islands: Pulau Merlimau, Pulau Ayer Chawan, Pulau Ayer Merbau, Pulau Seraya, Pulau Sakra, Pulau Pesek and Pulau Pesek Kecil. Long Island It is his most ambitious and futuristic project. It will join three strips of land in the east (from Marina East to Tanah Merah) to gain 20 kilometers of coastline and about 800 hectares. How to gain water. Singapore’s water strategy is an absolute global benchmark and is carried out by the National Water Agency. Its strategy is articulated around four sources of supply (its four national taps): water from the local basin, imported water, desalination and NE water (from NEWater). The idea is simple but effective: diversify supply sources as much as possible so that, no matter what happens, the city’s supply is not compromised. And that no drop of water leaves the cycle without being reused. The first two consist of the local capture of rainwater in its network of 17 reservoirs and the agreement with the State of Johor (Malaysia), which began in 1962 and expires in 2061. For desalination they use reverse osmosis through membranes and have five plants in operation. But he tap More interesting is the NEWater, capable of covering 40% of the total demand of the country. How do they do it? With a three-stage treatment consisting of microfiltration, reverse osmosis and disinfection. The resulting water is so pure that it is used for industrial and cooling purposes. Megaprojects to gain water. Although we have already outlined the main lines of Singapore’s water strategy, there are truly impressive specific projects: DTSS (the deep tunnel sewage system): is a huge underground network for wastewater management 206 km long that is centralized in three recovery plants in Changi, Kranji and Tuas. The recovered wastewater is what is then passed to NEWater. Marina Barrage. A project that serves to get an idea of ​​the Singapore mentality: it is a reservoir built in the center of the city thanks to a 350-meter dam. It combines three functions: producing drinking water, keeping possible floods at bay … Read more

The internet has become obsessed with drinking hot water in the morning. Science is clear about what it does (and what it doesn’t)

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We live in an age obsessed with ice. From the omnipresent iced coffee winter to complex viral drinks like sleepy girl mocktail that flood our social networks. However, in the midst of this liquid sophistication, the most revolutionary gesture for our gastrointestinal and mental health upon waking might be the simplest, most boring and cheapest of all: a glass of hot water. Faced with the inertia of an accelerated modern life full of stimuli, serving ourselves a glass of water at a pleasant temperature is presented as the first self-care gift that we can give to our body after emerging from the inertia of sleep. But what is the truth behind this practice? Is it an internet myth or a truth backed by science? The viralities of social networks. Just enter platforms like TikTok or Instagram to see thousands of influencers documenting how this morning habit deflates them, gives them energy and improves their digestion. As documented New York Timeshot water has become the new wellness superstar on-line. However, what the internet has dubbed a novel “longevity hack” is actually a fundamental pillar thousands of years old. This practice is deeply rooted in Indian Ayurveda (where the morning ritual is known as usha paana) and Traditional Chinese Medicine (TCM). In these cultures, it is believed that the cold turns off the agni (the digestive fire) and weakens the vital energy or Qiforcing the body to expend extra energy to warm the stomach. Hot water, on the other hand, balances the Yin and the Yangkeeping the body calm. Plain water, tea or infusions? When experts talk about this habit, they literally mean just that: water. Pasu Harisadee, traditional Chinese medicine educator, points out that “simple water is the most neutral base and the most recommended for most.” Of course, additions are allowed. Squeeze a little lemon provides vitamin C; add fresh ginger strengthens defenses and combats nausea; and a touch of honey can soothe the throat. However, the medical portal Verywell Health makes an important distinction versus tea or coffee: although infusions provide fluids, the caffeine present in coffee or certain teas has a slightly diuretic effect. Pure hot water is the undisputed champion of direct hydration. The golden rule and the temperature paradox. This is where medicine draws a non-negotiable red line: be careful not to get burned. Although some portals such as Healthline suggest that hot drinks They can be consumed in a range of up to 71ºC, oncologists and gastroenterologists are much more strict. As a study published in Frontiers in Nutritionconsuming drinks over 60ºC (140ºF) on a regular basis is associated with an increased risk of esophageal cancer, in addition to damaging oral tissues and burning taste buds. The ideal temperature should be lukewarm or comfortingly hot, never smoking to the point of burning. As Helen Ruckledge summarizes, nutritionist: “A tip: if you choose hot water, boil it and let it cool instead of drinking it directly from the tap.” The science behind. The core of this debate lies in separating magic from physiology. And in this area, experts have very clear positions: Intestinal hygiene and digestive “awakening”: This is the most supported benefit. Ana Luzón, Nutrition and Dietetics technician, explains in ABC which is about pure “mechanical efficiency”. Our body is at about 37ºC; Introducing ice water suddenly means a little thermal stress. Hot water acts as “intestinal hygiene”, dissolving food remains and mucus. For her part, Dr. Lisa Ganjhu, a gastroenterologist consulted by The New York Timesillustrates it perfectly: during the night, the digestive system is paralyzed. Hot water generates waves of contraction and relaxation in the muscles of the esophagus, stomach and intestines. “It’s basically telling everyone, ‘Okay, get up. We’ve got to get going,’” he says. This natural lubrication is key to combating morning constipation. Achalasia relief: To give it a deeper medical dimension, hot water is particularly useful for people who suffer from achalasia, a rare disorder that makes it difficult for food and liquid to pass into the stomach. Heat helps relax the lower esophageal sphincter, making the swallowing process easier. Relaxation of the nervous system: Holding and drinking a hot cup activates the parasympathetic nervous system, which is responsible for the “rest and digest” mode. This calms muscles, reduces tension, and relieves morning anxiety. Besides, a 1978 study already explained, the steam from hot water helps clear nasal congestion and relieves cold symptoms much better than room temperature liquids. Debunking myths: Neither ‘detox’ nor fat-burner. The big question that haunts the reels: Does hot water detoxify? No. Kristen Smith, nutritionistand Diane Lindsay-Adler, dieticiandetail that water does not magically eliminate toxins, the liver and kidneys are responsible for that. Hot water simply helps these organs do their job of filtering properly by keeping them hydrated. It is vital to compare this with dangerous internet methods. The obsession with do “detox” based on liquid diets or juices is a danger. A Northwestern University study showed that eliminating fiber living on juices for just three days is enough to ruin the intestinal microbiome. Hot water, on the other hand, is safe and assists the body without destroying the flora. Does it speed up metabolism and lose weight? Neither. There is no solid scientific evidence that it acts as a fat burner. There is a very brief metabolic cost while the body adjusts the temperature of the liquid, but it will not cause you to lose weight. The temporary weight loss that some notice on the scale is due, purely and simply, to the fact that the hot water has helped them go to the bathroom. The other side of the coin. A good analysis is not complete without its counterpoint. When is it not a good idea to drink hot water? If your goal is pure rehydration (for example, after intense exercise), a 2013 study showed that fresh water (at about 16ºC, similar to that of the tap) is the most effective. Additionally, there is a curious paradox with sweat: drinking hot … Read more

The wine industry believed it had its new El Dorado in China. Until China asked its officials to stop drinking

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a few days ago Dynasty Fine Winesa wine company listed on the Hong Kong stock exchange, had to share the class of information that makes shareholders’ coffee (or wine, as the case may be) choke: their 2025 profit forecast has plummeted more than 50% with respect to 2024. The news might not have interest beyond its board if it were not for the fact that it connects with a larger trend: changes in the Chinese market that have led to the Asian giant ceasing to be the inexhaustible gold mine that the sector imagined in his day. And in part it is due to the guidelines on morality by Xi Jinping. What has happened? That the Western alcohol industry’s dream of finding a new big gold mine in China seems to be slowly receding. And this is especially noticeable in wine cellars. After years of accelerated growth, in which the Asian giant seemed increasingly interested in wines from Australia or France, demand has started to slow down. The signs are clear. has fallen per capita consumption, imports, production and there are companies such as Treasury Wine Estates, Pernord Ricard, Diageo or Dinasty Fine that have seen how it gets complicated the panorama in the country. China is no longer in the news for increasing its world import quota from 1 to 8% in record time to make headlines for the drop in demand. What does the data say? There are many indicators to pull from. Of all, perhaps the most eloquent is the one published by the Interprofessional Wine Organization of Spain (OIVE), based in turn on Chinese customs data. The organization recently revealed that in 2025 imports suffered a decline of 26.7% in volume, although the increase in the average price reduced the fall to 14.6% in terms of value. The “prick” affected exporters like France or Chile. Is it the only indicator? Not at all. Another producing country that has also suffered the ups and downs in the Chinese market is Australia. Although the wineries there received good news in March 2024when Xi Jinpuing lifted the tariffs that penalized his wine exports, the joy was short-lived. A few months ago Wine Australia published a report in which it recognizes that shipments of merchandise to other countries were reduced by 6% in volume and 8% in value in 2025, a decline that is partly explained by the fall in two markets: the United States (-12%) and especially the Chinese one, which contracted another 17%. Are only imports falling? No. Just a year ago the University of Adelaide published a study which shows that the changes in the Chinese wine market are much deeper and more complex. Per capita consumption, for example, skyrocketed during the first decade of the century, then registered fluctuations until 2016 and from that year on it suffered a decline that extends at least until 2022, the last year analyzed. The production curve is not good either. “We have seen how the (Chinese) market has completely dried up,” he complained recently in statements to The Wall Street Journal (WSJ) the owner of a winery that exports wine from New South Wales, Australia. Your case is illustrative. Until 2019, 40% of its profits came from China. The collapse in sales in that market has now translated, however, into a surplus that will force him to let 30% of his grapes rot this year. Has the market changed that much? It seems so. In November 2025 the Hong Kong newspaper South China Morning Post (SCMP) published an extensive report which made its premise clear from the same headline: “European wines stay on the shelves while China looks for cheaper drinks.” In the chronicle he talks about a contraction in the consumption of both premium wines and traditional spirits, while other options such as craft beer seem to be gaining ground. The information is accompanied by a graph that reflects the fall in wine imports between 2017 and 2023. If there were any doubts about whether the trend only affects European or Australian wineries, a few weeks ago The New York Times public another report in which he explains how the drop in demand affects the distilleries of Maotaiin China itself, dedicated to the production of baijiua powerful liquor. Why is demand falling? There are several factors. Influences the economic slowdown and the hangover real estate crisiswhich have in turn affected spending on alcohol, especially when we talk about expensive imported wines. There are also analysts who they point to a change in consumer habits, especially among the youngest. Recently Global Timesa Chinese newspaper linked to the communist government, published a report in which he told precisely how the new generations show less interest in drinking. In that aspect they connect with other societies that live the same phenomenon. Is it the only reason? No. There is another. And although a priori it may seem minor or secondary, it is relevant enough for WSJ I related it directly with the decline of the wine market. Which is it? The position of the Chinese Government. A few months ago the Executive headed by Xi Jinping issued a strict guideline in which it prohibits the serving of alcohol, luxury dishes or cigarettes at official meals. The objective: end excesses. “Extravagant banquets and excessive alcohol consumption were a regular part of official life in China. But such excesses, long criticized by the public, have come under increasing scrutiny. As part of a new push to ensure discipline, China has imposed a widespread ban on alcohol at official receptions,” it proclaims. a statement published in May 2025 by the Information Office, which warns: “Excessive alcohol deteriorates the image of officials.” And is it being fulfilled? Although it cites the rest of the economic and cultural factors that influence demand, WSJ points out the government guideline as one of the factors that explain the change in trend in China. He even shares a concrete example: last year during the conference of a state-owned … Read more

why drinking water while eating doesn’t ruin your gastric juices

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In the era of TikTok and short videos that provide us with information very quickly, nutritional advice spreads like wildfire. One of the last is related to how bad it is to consume water while eating food, since this can “dilute” stomach acid and worsen digestion. The problem is that science is not at all clear that this really happens, and even very important societies of experts They have denied their relationship. How the stomach works. To understand why this is not the case, you first have to know how digestion works. A priori, those who defend that water worsens digestion argue that the liquid “washes” the gastric juices and causes a decrease in stomach acidity that prevents enzymes such as pepsin (which breaks down proteins) do their job, because they need reduced acidity. But the reality is very different, since your stomach is really ‘intelligent’ and has a complex regulatory system that allows it to secrete hydrochloric acid in a dynamic way. In this way, if food enters or the pH becomes more alkaline, the digestive system detects it and automatically compensates, secreting more acid through a quite complex hormonal pathway that involves several cells in the walls of our stomach. The real impact. In this way, drinking a little water, like a glass, while eating barely raises the gastric pH (makes it more basic) for about 3 minutes, as science has pointed out. After this time, the stomach resumes its normal acidity and does not affect overall digestion. Something to keep in mind in this case is that both liquids and solids do not compete in the same way in the stomach, since water passes quickly through it, while solid foods can spend hours ‘kneading’ in the gastric juices to decompose into all their most basic elements. This way, the prestigious Mayo clinic points out that water during or after meals does not cause digestion problems or dilute digestive fluids in a problematic way, but rather facilitates them. It has benefits. Far from being the enemy of good digestion, water plays a role a fundamental role in which this is carried out efficiently. One of these effects is precisely the role that water has when it comes to acting together with acids and enzymes to soften food and facilitate the creation of chyme, which is the mass into which food is converted in the stomach. In addition, it helps dissolve certain parts of food so that the nutrient is more accessible upon arrival in the intestine and is vital for hydrating the soluble and insoluble fiber that we ingest. In this way, avoiding water with meals can lead to temporary dehydration of the bolus, worsening intestinal transit. There are exceptions. As always, the rule is not universal, but there are people who may be advised not to drink water while eating. one of these exceptions It is in people who have esophagogastric reflux or GERD, where the specialist can recommend less water consumption with meals to avoid the increase in pressure in the stomach that could trigger this reflux. Images | Olena engin akyurt In Xataka | Fibermaxxing sounds like just another internet hype. But it’s just what doctors recommend.

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

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