Science

science details that it completely changes how we digest it

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White bread is one of the star foods of our gastronomy, since many people almost need it to have some lentils or in the morning. to make some toast. The ‘problem’ is that for many people it is a prohibited food due to its high glycemic index, which causes a very pronounced sugar spike after taking it. Although There are options to have less impact. Your metabolism. Our body, due to the refined flours used, causes its carbohydrates to be digested quickly, causing a blood glucose spike. However, for some time now a ‘biohack’ has been circulating on the internet that promises to change this with a simple gesture: put the bread in the freezer and toast it before eating it. Something that can be ideal especially for diabetics. Here the question is almost obligatory: is it an urban legend? What happens to the bread? To understand why bread changes its properties when cooled or heated, we must look at its main component, which it’s starch. In these cases, when the bread is baked, the starch gelatinizes, becoming easily digestible for our enzymes, and this causes the sugar to quickly pass into the blood. However, when we subject that bread to an extreme cooling process, such as freezing, and subsequently toast it, the molecular structure of the starch changes. What occurs here is a physical-chemical phenomenon known as retrogradation, which has as its final result the formation of type 3 resistant starch. A new starch. Type 3 resistant starch lives up to its name, as it resists digestion in the small intestine. The result is that, instead of being broken down into glucose quickly, it passes intact to the large intestine, where it acts in a similar way to dietary fiber, serving as food for our intestinal microbiota. What does science say? This mechanism is something that already It was tested in 2008 with the publication of an article that measured the glycemic response in healthy volunteers after consuming white bread subjected to different processes: Fresh white bread: 259 mmol min/l. Just toasted white bread: 193 mmol min/l. White bread frozen and then toasted: 157 mmol min/l. The important thing here is that frozen and then toasted white bread shows a significant drop in the glycemic index. That is, the simple act of freezing the bread and putting it through the toaster reduced the glucose spike by almost 40%. There is more evidence. In addition to this, there are other published studies that showed that frozen and reheated white bread generates a much lower glycemic response at all times measured after ingestion. In fact, already in 1988, another study showed that roasting reduces the degree of digestion, and subsequent work confirms that leave it frozen for a long time The amount of resistant starch progressively increases. It’s not magic. Although science suggests that toasted and frozen bread is metabolically better at keeping glycemic spikes at bay, there is fine print to keep in mind. One of these important points is that, in healthy people, reducing the glycemic index is interesting on a physiological level, but its impact on general health or weight loss is minimal if it is not accompanied by a healthier diet. Additionally, toasting bread increases its palatability. That is, it is richer, crunchier and not as filling as fresh bread, which can lead us to eat more, canceling out any benefits of resistant starch. The alternatives. If you want to continue eating bread but with a lower impact on your health, one of the options is to opt for whole grain bread that is 100% whole grain or made with long-fermented sourdough, since they have an inherently lower glycemic index thanks to their high fiber content. But we must also remember that the glycemic load of a meal does not depend on a single food. Combining bread with good sources of protein, healthy fats, such as extra virgin olive oil, and fiber flattens the glucose curve much more forcefully than the best toasted bread. In Xataka | Bread has always been a pillar of the Spanish diet. Now it is suffering a historic crisis and no one knows why

In 1888 an English doctor dissected a corpse down to its nerves. And illuminated forensic science along the way

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If you stop by the bookstore of the Faculty of Medicine of the Drexel Universityin Philadelphia, you’re most likely in for a scare. Fright that will be followed by an uncomfortable gesture. Discomfort from which you will jump to surprise. And surprise that will give way to absolute fascination. There, locked in a glass display case located in the Student Activities Center of the faculty, received visitors until at least a couple of years ago, a dissected human body, tall, well bleached and with bulbous eyes with an expression of superlative and perennial surprise. The most curious thing is that the corpse does not preserve the skin. Not even the muscles. Not even the veins. Not even cartilage. Not even the bones. The corpse, baptized “Harriet”, is pure nerve. And it is in the most literal and full sense of the word. “Harriet” is the result of the surgical virguería of the late 19th century, the result of meticulous and pioneering work – it had so much of both that there were those who believed it impossible – prepared more than 130 years ago by the Dr. Rufus B. Weavera former professor of Hahnemann Medical Collegenow known as Drexel College. Maybe in the era of 3D printing Harriet’s vision is less moving than in 1900, when medical students observed her; but the effect revives when you know two things. One, that Harriet are the remains of a real person, a former employee of the center who died at the age of 35; two, that to give it shape Weaver had to arm himself with patience and separate, filament by filament, the entire nervous system. The process took five to six months. and it only failed in the intercostal area. This is your story. With the eye of an anatomist and the pulse of a seamstress By the late 1880s Dr. Weaver was a well-established and respected professional. He was almost 50, had made a name for himself by identifying and removing bodies from fallen soldiers at Gettysburg and had been working for some time as a professor of Anatomy at the Hahnemann Medical College. In mind, however, Weaver had a project that would allow him to gain fame in the United States and abroad: completing a total dissection of the cerebrospinal system. During his travels through Europe he had seen partial works, but none that showed a complete “x-ray”. Help for his task came, it is believed, from where he least expected: from Harriet Cole, a young African American who was dedicated to cleaning the anatomy laboratory. Although he was only 35 years old, Cole’s health was very delicate. He suffered tuberculosis and his forces were greatly undermined. Before he died in 1888, however, he decided to donate his body to science and offer Dr. Weaver the opportunity he was looking for for his ambitious nervous system project. Over the next six months, Professor Weaver, armed with patience, eyesight and a seamstress’s hand, set about extracting the entire cerebrospinal nervous system. It takes a look at the result to understand that the work was anything but simple. Only the base of the skull required two weeks of dedicationalmost half a month during which he cut the bones piece by piece to keep the dura mater intact and that the eyes remained attached to the optic nerves. With the help of a very fine needle he separated the cranial nerves, the spinal cord and its nerves. Then he used bandages, gauze and pads soaked in alcohol and applied white lead-based paint and shellac to preserve them. Extracting and preserving the intricate system of filaments that shaped Harriet Cole’s system was only part of the challenge. To shape the composition that still today, 13 decades later, continues to amaze Drexel medical students, he had to suspend the mass of fibers from a special board with thousands of pins. The result, named “Harriet” in a nod to the donor, was used by Weaver for his anatomy classes at Hahnemann Medical College; but his virguería soon transcended the walls of the laboratory and even the limits of Philadelphia. In 1839, about three years after the professor’s death, the board was presented and achieved distinction in the famous Word’s Columbian Exhibition. Since then, Harriet’s image has been reproduced in books, articles… Even today, more than 130 years later, the Legacy Center in Drexel University welcomes applications of teachers who want to use their images for their classes at universities or secondary schools. Who was Harriet? As time has passed, the focus has also been placed on Cole herself. Years ago precisely the Legacy Center decided to go beyond inherited history since the end of the 19th century and delve into the figure of the former Hahnemann cleaner. Specifically, he asked himself some questions: Did Harriet really exist? And if it was so, who was it? Why did he donate his body? Under what circumstances did you decide it? Did she know what Professor Weaver would use her corpse for? During their investigation they found many clues and circumstantial evidence, but no conclusive data. The Legacy Center located an 1870 census entry referring to an African-American woman named Harriet Cole who worked as a domestic servant and lived in Philadelphia, right in the same district where Hahnemann College was located; also a death certificate with his name signed in March 1888 and which attributes the cause of death to tuberculosis. What’s more, the center dedicated to medical study is designated as the “place of burial.” Does that mean that Harriet is the same person that, stripped of muscles, veins, bones and cartilage, we continue to see pinned at Drexel University? The institution recognizes that it is very difficult to know. The gaps in the center’s records between 1869 and 1900 make it difficult to go further. In any case, slip that it is not crazy think that Harriet Cole was a poor woman who, faced with the prospect of imminent death, decided to bequeath her … Read more

Cats always land on their feet. And science has been trying to understand an inexplicable phenomenon for centuries.

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Cats are fascinating animals, also for science that, for centuries, has tried to answer the question: How do they always manage to land on their feet? Although studies have been done trying to solve itit is not known with certainty how they achieve it. A recent experiment by Japanese researchers has shed some light on this feline mystery. In a recent study published in The Anatomical Recordthe researchers took a different approach than had been followed until now. The experiment consisted of two parts, on the one hand to thoroughly analyze the flexibility of the cat’s spine and on the other to observe several cats performing this correction in the air. For the first part, they performed mechanical tests on the spinal columns of five cat corpses. In this way they measured the maximum resistance and range of motion of the spine before breaking. What they discovered was that the cats’ spine is very flexible in the upper area, where the thoracic vertebrae are, turning 360 degrees. The lumbar part is more rigid and robust. For the second part, they recorded two live cats being released at a distance of 90cm from the ground. The recordings were analyzed frame by frame and compared with the data obtained from their observations. The difference in spinal flexibility fits with what was observed in the videos: the cat turns its front paws first (your most flexible area), so first look at the ground and then adjust the rest of your body (the least flexible area). The experiment also observed an interesting detail and that is that in most tests the cats turned to the right. Specifically, the first cat turned this way every time, while the second turned to the right six of the eight times it was dropped. In case anyone is worried, the bodies were donated and to record the falls they put a cushion underneath so they wouldn’t get hurt. The falling cat problem It is a problem that arose in 1894, when French scientist Étienne-Jules Marey showed in a video that cats were able to right themselves in the air without external help. Since then there have been different hypotheses that have tried to explain the exact mechanics of this stunt. Falling cat, by Étienne-Jules Marey, 1984. Source: Wikipedia There are two main models to explain this spin in the air. The first is “tuck and turn” which proposes that cats rotate the upper and lower halves of their body executing movements at the same time and in opposite directions. The second is “legs in, legs out.” This model states that cats adjust their fall trajectory by first stretching their hind legs and then collecting them again, making a successive turn with the front and then with the back part of the trunk, so that They adopt the correct position while still in free fall. Another less supported hypothesis is the “tail-propeller” hypothesis, according to which the animal can reverse the direction of rotation of its body by moving its tail in the opposite direction, as if it worked as a propeller. However, tailless cats can also do this movement, so although it may help, it is not essential. The new study supports the “legs in, legs out” model hypothesis, but the researchers caution that the problem still cannot be considered solved and more research will be needed. The plan is to build mathematical and three-dimensional models with more data. In statements to New York TimesGreg Gbur, physicist who is an expert in falling cats (oh really), states that science has tried to simplify into “a single correct way that cats land on their feet, but nature is not concerned with simplicity.” In Xataka | Walking cats on a leash is fashionable. We have asked an expert in feline behavior and she is clear about what she thinks. Main image | Gemini, own edition

If Ukraine promoted the use of drones, Iran has triggered the Terminator algorithm. And that was already a problem in science fiction

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In the gulf war 1991, the international coalition took more than a month to launch some 100,000 airstrikes after weeks of planning. Three decades later, the ability to process military information has changed radically: satellites, sensors and drones generate amounts of data that no human team could analyze alone. In this new technological environment, the true battlefield is no longer just the air or the land, but the speed at which information is interpreted. From the drone to the algorithm. Recent wars had already anticipated a profound transformation of modern combat, but the conflict with Iran seems to have crossed a different technological frontier. If the war in ukraine popularized the massive use of drones as a dominant tool from the battlefield, the campaign against Iran has introduced a logical even more radical: integration artificial intelligence at the very heart of military decisions. In fact, the initial attacks showed an intensity difficult to imagine just a few years ago, with hundreds of targets hit in a matter of hours and thousands in a few days. That speed was not only the result of greater firepower, but also of the use of capable systems of analyzing enormous volumes of data and transforming that information into almost instantaneous attack plans. Understanding the “kill chain”. I remembered this morning the financial times that traditional war, the so-called chain of destruction (from identifying a target to launching the attack) was a long and bureaucratic process. Intelligence officers analyzed information, wrote reports, commanders evaluated options and finally the coup was authorized. A process that could take hours or even days. The incorporation of AI is reducing that cycle drastically. We are talking about platforms that integrate data from satellites, drones, sensors and intercepted communications that are capable of generating lists of targets, prioritizing them and suggesting the appropriate weapon in a matter of seconds. The result is extreme and disturbing compression of the kill chain: What once required prolonged deliberation now becomes an almost instantaneous sequence. The digital brain of the battlefield. Behind this acceleration are data analysis systems that act as a true operational “brain.” These platforms combine geospatial intelligence, machine learning and advanced language models to interpret information and propose military actions. Its most disruptive capacity is that it no longer only summarizes data, but can reason step by stepevaluate alternatives and generate tactical recommendations. This allows military commanders to process volumes of information that are impossible to handle manually and multiply the number of operational decisions made in the same period of time. In practice, algorithms are allowing select and execute objectives at a scale and speed that were previously unthinkable. Bomb faster than thought. The result of this transformation is a war that begins to move at a rapid speed. higher than human pace. Artificial intelligence can now analyze information, detect patterns and propose attacks faster than a team of analysts could even formulate the right questions. Some experts describe This phenomenon as a form of “compressed decision,” in which planning is reduced to such short windows of time that human managers can barely review what the machine has already processed. In this context, another disturbing idea: that destruction can precede the human reflection process itself, that is, first comes the recommendation generated by the algorithm and then the formal approval of the person who must execute it. And there, there is no doubt, we can have a problem of colossal dimensions. The human dilemma in algorithmic warfare. Because this technological acceleration is generating a growing debate about the real role of humans in military decision-making. Although the armed forces they insist As final control remains in the hands of people, the time available to evaluate system recommendations is increasingly reduced. Some analysts fear that this will lead to a form of “cognitive download”one in which military leaders end up automatically trusting the decisions generated by algorithms. Other countries like China itself observe this evolution with concern and warn of the risk that automated systems end up directly influencing life or death decisions on the battlefield, associating the scenario with the closest thing to the “Terminator algorithm” due to the unequivocal way in which all paths approach James Cameron’s fantastic proposal. A new accelerated war. If you will also, what is emerging is not just a new military technology, but rather a new time of the war. AI makes it possible to process information on a massive scale, identify targets more quickly, and execute attacks with unprecedented simultaneity. This means that military campaigns can develop at a pace that overflows the models traditional planning. From this perspective, war no longer advances solely at the pace of logistics or firepower, but at the pace of algorithms capable of interpreting the battlefield in real time. And in this unprecedented scenario, strategic advantage could increasingly depend on who is able to think (or calculate) faster than the adversary. Although neither of them be human. Image | Ministry of Defense of Ukraine In Xataka | China has just found a hole in the US’s quietest weapon: an algorithm has hacked its B-2s in Iran In Xataka | The great paradox of war: the US ignored Ukraine’s pleas to Russia and now needs it in Iran

Chips connected by laser instead of cable. It seems like science fiction, but it aims to revolutionize data centers

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If you have ever mounted a PCSurely one of the points on which you have had to pay the most attention is the connections. Because understanding the power of the processor, the GPU or the speed of the RAM is “easy”, but the motherboard is what allows us to interconnect all these components with ‘highways’ in which the data speed can be maximum. In the data centers and serversthis is the same: the better the connections between chips and equipment, the lower latency, higher bandwidth and better performance. These connections are made physically, but there is a French startup that wants to change the rules of the game with NVIDIA. As? Connecting the chips by laser. Chips connected by laser and NVIDIA taking out the wallet Improving interconnection speed is no small feat or a whim. NVIDIA has begun manufacturing its next generation platform, the one named Vera Rubin. It is a system that can be combined with others to multiply benefits. That union, as we say, is physical, but there comes a point at which physics is no longer enough. When that arrives, NVIDIA wants to be ready and, a few days ago, Reuters reported on a $4 billion investment by NVIDIA in two companies that are aggressively researching new technologies to help increase that interconnection speed: Lumentum and Coherent. This is a rack and the nightmare of those of us who hate cables. Specifically, that of the Wikimedia Foundation. Well, imagine that a large part of those cables go outside because the systems are connected by electricity Another of the companies in which they have invested is Scintil Photonics. It is a French startup that this in the testing phase of a technology that, if the industry adopts it, will mark a before and after in this connection on a team scale. The LEAF Light Evaluation Kit is, as detailed, the first dense wavelength division multiplexing single chip to go from theory to practice. It’s like another language, I know, but it’s basically what we were talking about: an optical chip interconnection system instead of copper. And that is the main advantage. With copper reaching physical limits of speed and density, optics are emerging as a solution when connecting clusters of thousands of processors. Each chip has an optical system that is responsible for emitting and receiving light, and in that light goes the data that is currently traveling through cables. The one from the French company it is not the first chip based on photonic communication, but they claim that their technology reduces the energy necessary for them to work by 50%, as well as latency. Results? Well we’ll see. The startup’s CEO, Matt Crowley, has commented that he has “six or seven companies interested in implementing the technology by 2028,” but that due to confidentiality agreements, he cannot name names. The Scintil Photonics prototype The complication in this will be that they get supply of the photonics systems, since the data center racks are built with the idea that they are scalables. That is, it is no longer just power, but how many tens of thousands of units you can interconnect, and a bottleneck in the manufacturing of any of the parties involved in optics would be equivalent to a lack of supply for their customers. At the moment, some prototypes have already been served to select companies for testing, but certainly, using light pulses instead of electrical signals is something that is very interesting in superclusters focused on huge data centers that can scale without the limitations of the physical connection. Images | Victorgrigas, M.I.T., GlobeNewswire In Xataka | Huawei no longer competes: it is building its own parallel reality

What the hell is C-RAM, the most “science fiction” system that the US has?

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For some time now, when night comes in the middle of wars or armed conflicts, there are sounds that remain recorded forever. They are not explosions or sirens: it is a mechanical noise that seems to come from another world. In fact, they remember a lot to the metallic roar that Spielberg imagined to announce the arrival of the aliens in War of the Worlds. Only, this time, it’s not cinema. And it’s really happening. The roar that is not forgotten. Occurred two days ago. At night in Baghdad, when the sirens sound and the sky seems calm for a few seconds, there is a sound that cuts through the air like a giant chainsaw. It is not a plane or a conventional explosion: it is the C-RAM going into action. That roar, often described by those who have heard it as an almost unreal metallic roar, is the sound of thousands of projectiles fired in a matter of seconds to destroy rockets, drones or mortars before they fall on a base or an embassy. Just a few days ago it was heard again at the American embassy in Baghdad, when a Katyusha rocket attack activated the defensive system. According to Reuterswas an attack by Iraqi militias aligned with Iran. The sirens sounded, the gun got started and one of the projectiles was destroyed in mid-flight before reaching the diplomatic complex. The result was the same as on many other occasions: no impact inside the venue. But the episode once again reminded us why the sound has become one of the most disturbing in modern warfare. The naval origin. He C-RAM (acronym for Counter Rocket, Artillery and Mortar) was not originally born to protect cities or embassies, but warships. Its technological heart comes from Phalanx system of the US Navy, developed in the 1970s to shoot down fast-approaching anti-ship missiles. That automatic defense was based on a simple and brutally effective concept: a radar detects the threat, calculates its trajectory and a rotating machine gun automatically opens fire to create a wall of projectiles that destroys the target before it hits. Over time, the Pentagon realized that the same principle could be applied on dry land to protect military bases exposed to attacks with mortars or improvised rockets, a constant threat in conflicts such as Iraq or Afghanistan. Shoot like a storm. The most visible element of the system is its M61 Vulcan cannona gatling gun six-tube capable of firing around 4,500 20-millimeter projectiles per minute. That bestial cadence is precisely the reason its characteristic sound. When the system goes into action, the rotation of the barrels and the continuous firing generate a mechanical roar that is reminiscent of a cross between a chainsaw and a turbine. It is not a simple acoustic effect: the weapon needs to launch a veritable cloud of projectiles to increase the chances of destroying a rocket or mortar in mid-flight. Each shot uses explosive ammunition with programmed self-destruct to prevent projectiles from falling intact on populated areas if they do not reach their target. A technological umbrella. Behind that cannon is actually an entire network of sensors, radars and command systems. The C-RAM is not just a weapon, but an adefensive architecture that combines mortar detection radars, fire control systems and command stations capable of analyzing trajectories in seconds. When a radar detects a rocket or artillery projectile, it calculates its path and determine if it will impact in a protected area. Only then does the system activate the cannon and fire automatically. Within seconds, the weapon tracks the target, corrects its aim and opens fire. This whole process happens so quickly that for those on the ground there is only one sequence: the siren, the metallic roar of the cannon, and an explosion in the sky. The defense of the Green Zone. The system was first deployed years ago in Iraq to protect the called Green Zone of Baghdad, the enclave where the American embassy and much of the Western diplomatic and military infrastructure is located. Since then it has intercepted hundreds of rockets and projectiles launched by insurgent militias. In tests and real operations it has proven to be able to destroy between 70 and 80% of projectiles within its coverage area, making it one of the most effective point defenses in the world. Each unit costs between ten and fifteen million dollars, but its true cost is in the ammunition: each interception can consume tens of thousands of dollars in projectiles. Science fiction of modern warfare. What makes C-RAM so peculiar is not only its effectiveness, but the experience that generates when it comes into action. In a matter of seconds, the sky is filled with tracers that draw lines of fire towards an invisible point while the weapon roars with an almost surreal intensity. To those nearby, the effect is so impressive that many describe it as a scene straight out of a science fiction movie. However, this technological demonstration has a very specific function: to prevent cheap weapons such as improvised rockets or mortars from causing casualties in diplomatic bases and complexes. Announcing the war. Be that as it may, the rocket attack against the embassy American in Baghdad this week has once again recalled the role of this system in current conflicts. Directly framed in the Iran warAlthough one of the rockets was intercepted before falling inside the compound and there were no casualties, the episode confirmed something that American soldiers and diplomats have known for years: when that metallic roar sounds in the night, it means that the defensive shield is working. And also that the war is much closer than it seemed seconds before. Image | United States Air Force In Xataka | Iran’s drones have aimed at the same target as the US. And now that they have pulverized it, they are going to unleash their most dangerous weapon In Xataka | Iran has spent decades excavating its “missile cities.” Satellite images have just … Read more

We have been adoring bananas all our lives for their potassium. Science points to raisins as the true “super snack”

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In recent years it is easy to see on social networks like TikTok or Instagram different ‘specialists’ in sports or nutrition bombarding with different food supplementswith the best ‘super foods’ for good nutrition and more. However, in a corner of the pantries we may have a food that we despise, but that can give us many benefits in our daily diet: raisins. A great ally. A product that may be hated by many people because of its texture, but has been introduced by different nutrition experts as a very interesting option. The reason lies in the dehydration process, since raisins surpass very popular fresh fruits such as strawberries or bananas in nutritional density. The why. When we remove the water from a grape, what is left is a bomb of bioactive nutrients. This is what verified databases like the USDA and FatSecret point to, since a standard serving of 40 grams of raisins provides about 120-129 calories, between 1 and 2 grams of fiber and around 300 mg of potassium. And this is where the odious comparison comes in with the historical king of potassium and the one almost baptized as the treatment for soreness after sports: the banana. On paper, a medium banana has around 350-425 mg of potassium, while raisins, being dehydrated, They can reach 860 mg of potassium per 100 grams. In this way, we are talking about a brutal concentration of minerals that are key for the nervous and muscular system. What does science say? Far from being a simple grandmother’s remedy, the impact of raisins on our health is widely documented in different articles. One of these is an analysis published in 2017 which brought together almost 22,500 adults and revealed large numbers. Specifically, regular raisin consumers had 34% more fiber in their diet, 16% more potassium and on top of that they consumed 17% less added sugars. The results here were a 39% reduction in the rate of obesity and a 54% lower risk of metabolic syndrome. Effect on pressure. Beyond being a food that can be very attractive to gym lovers with the aim of alleviating soreness and also reducing sugar consumption, it can be ideal for our blood pressure. Here science has been able to see that the phenols and polyphenols of raisins have a powerful antioxidant effect, and that is why in patients with diabetes and hypertension, consume three servings a day manages to reduce blood pressure between 5 and 8 mmHg. But it doesn’t stop there, since it can also lower glucose levels after eating something and reduce very important inflammatory markers. At the digestive level, a 14-day trial showed that the fiber in this food acts as a powerful prebiotic, promoting the growth of butyrate-producing bacteria in our intestinal microbiota, which are known for their anti-inflammatory effect. Perfect fuel. Right now in the sports world there are a large number of products that promise to be a great pre-workout with artificial energy gels. In this case they have a moderate glycemic index, which translates into having sustained energy during training without the dreaded “bird”. But science pointed out, after analyzing triathletes, that taking raisins before exercising prevents DNA damage much more effectively than consuming equivalent amounts of pure glucose. Although beyond muscle there are other benefits, such as improvements in spatial memorywhich justify the famous Spanish saying: “For memory, corners of raisins”. Something that also seems like it belongs to older people, but that science has proven. It still has sugar. Clearly, raisins have many benefits, but it doesn’t mean you have to have a free bar of this food. And it should not be considered that way because in its composition it has natural sugars in the order of 24 to 28 grams per 40 gram serving. Although it does not behave in the body the same as white coffee sugar, since thanks to its matrix of fiber and phytochemicals, excessive consumption can cause glycemic spikes. That is why the recommendation that can be made is clear: moderation is the key. Images | Anshu A Jorge Alberto Vega Barrera In Xataka | Food has been filled with contradictory messages: a sports nutritionist helps us understand what’s behind it

Science already knows what is the best “gasoline” to create new neurons: physical exercise

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We have always known that playing sports is good for the heart and also the muscles, but neuroscience is showing us that running shoes are, literally, the best tool to sculpt our brain. This is how I put it on the table the neuroscientist José Luis Trejowhich pointed out that physical exercise acts as a true “gasoline” for neurogenesis in the hippocampus adult to make us more ‘smart’ and also tend less towards depression. Neuron factory. Until a few decades ago, it was believed that you were born with a certain number of neurons and that, from there, they could only be lost. But today we know that this is completely false, since the generation of new neurons has already been demonstrated, and it occurs mainly in a region of the brain that is key to learning, memory and emotions, such as the hippocampus. The exercise. Here the different studies were focused on how this generation of neurons can be enhanced, and moderate aerobic exercise is the main switch to turn on the neuronal factory. How it works. The specific exercise and also extended over time, it raises the BDNF segregationwhich is the brain-derived neurotrophic factor, and also the VEGFwhich is vascular endothelial growth factor. Two proteins that act as ‘fertilizer’ in the brain to promote neuronal plasticity and the formation of new blood vessels to nourish all these new cells that appear in the brain. There are results. Studies done in humans themselves measured cerebral blood volume using functional magnetic resonance imaging, and here they could see that there is a real increase in the volume of the hippocampus and there are also improvements in spatial memory and cognition, which is essential from certain ages onwards. And it is no wonder, because there are studies that suggest that constant exercise increases total hippocampal volume, being a first-level strategy against cognitive declineand therefore acts as a shield against Alzheimer’s. Antidepressant. In addition to being a shield against Alzheimer’s, it can also reduce the symptoms of anxiety and depression, overcoming the effects of antidepressants in some patients. However, we must have common sense with the ‘dose’ of exercise we do. And a perpetual sedentary lifestyle is toxic, since sitting atrophies all brain capacities, but excess is destructive because extreme intensity training without rest generates a peak of stress in the body that completely cancels out the neurogenic benefits. That is, doing a lot of exercise at maximum capacity can block the creation of new neurons. It is hereditary. But if making new neurons is not enough to join the gym, science suggests that it can be transmitted to children thanks to epigenetics. In 2019, a study published in PNAS demonstrated that paternal exercise increases neurogenesis and mitochondrial activity in offspring, even if the latter are sedentary. But in 2024 went furtherseeing that these neuroplastic effects can be inherited up to two generations later. The dose. In summary, neuroscience suggests that doing 45-60 minutes a day of moderate aerobic activity can bring us great benefits over spending uninterrupted hours in the chair. Without a doubt, memory, mood and hippocampal volume will be truly grateful. Images | Chander R Bhautik Patel In Xataka | Scientists have connected 200,000 human neurons to a chip. And he made them play ‘Doom’

More and more men pee sitting down instead of standing up. Science knows it’s a good idea

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Society’s habits are constantly changing and this covers various areas, including the most intimate ones. An example of this is the growing habit among men of urinating sitting down instead of standing up. Beyond a simple fad, studies indicate that it can be a good habit for our urinary tract and prostate health. The study. A meta-analysis (a study based on studies) carried out a few years ago found that there were advantages for people with the so-called “low urinary symptoms” (LUTS), sitting could increase urinary flow, reduce the time required to complete the operation and minimize the volume of post-emptying residue of our bladder. In healthy people the difference in the parameters was not significant. Other more recent work analyzed the same parameters to obtain similar results, in which “urodynamics” was better for those who suffered from urinary tract problems such as benign prostatic hyperplasiabut did not find significant differences in the “healthy” group. Don’t forget hygiene. Does that mean that we have to wait until our prostate begins to suffer before changing the habit? Not necessarily. hygiene It is another reason given by defenders of urinary rest. When urinating standing up, the collision between the stream and the water causes (no matter how good our aim is and it is not always) significant splashes. These splashes may not be noticeable due to the small size of the droplets, but they can reach places that we would prefer to keep away from urine, such as toothbrushes. Everything else. And urine is not actually the problem, since it is a relatively aseptic and harmless in sanitary terms. It is the possibility that it “pushes” with it bacteria and viruses related to gastric problems, including the dreaded Escherichia coli. Upward trend. The tendency to sit is increasing and For some it is the effect of the Pandemic. In Japan, for example, successive surveys concluded that the number of men who urinated sitting down rose from 51% in 2015 to 58% at the beginning of 2020 and then shot up to 70% in the second half of that same year. In Europe, this custom is closely associated with Germany, where it is common to find posters in the toilets asking that they be used from the seat. Curious ramifications. But science is not everything, and the issue has become a topic of debate in some places. A few months ago, for example, a German court had to intervene on behalf of a tenant when his tenant requested compensation for damage to the bathroom of the rented home. Nothing less than €3,000 deposit. The dispute had been going on for a long time and the reason was that the owner of the house claimed that, by urinating standing up, the tenant had damaged the marble floor of the bathroom by urinating standing up instead of sitting down. Angry. Of course there are more detractors of this change in habits. In German, the term Sitzpinkleris often used derisively by those who find sitting down to urinate offensive and emasculating. For now the division is not as deep as that of taking off shoes (or not) at home. But the debate promises. In Xataka | We have always thought that “doing more sports” automatically equates to being fitter. It’s more complicated than that In Xataka | Waking up at 3 in the morning is totally normal: sleeping straight through is a modern invention, not an evolution Image | Maximilian Bungart

We have been obsessed with doing more hours of sports for years. Science points out that we were wrong

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For decades, the main message that medicine has conveyed to us is that physical exercise should be a priority and it has been summarized with one word: move. Accumulating hours of activity per week has been the great objective that many have had; However, a new study has come to turn this around, to give great importance to the type of exercise and how varied the training menu we follow is when we go to the gym. More and more complete. As we investigate more, the way we exercise is changing, and now a study published at the end of 2026 has suggested that combining different types of exercises reduces the risk of mortality, regardless of whether we do a lot or a little sport in total. That is why the message we must keep in mind is that, instead of doing many hours of a single exercise, it is worth diversifying a little between different modalities, dedicating a little time to each of them. How they have done it. To reach this conclusion, the research team used data from two large groups of people to bring together more than 100,000 people who were followed for more than thirty years. In this way, with different questionnaires, the team measured the active time that each of the people to be analyzed had, establishing a minimum threshold of 20 minutes of activity per week to estimate that someone was really doing it and that it was significant. The objective was to find a correlation between activity levels, the number of these activities and, above all, how they reached adulthood and even when they died in the event that they had not reached the end of the study. The results. The most striking finding is that the group of people who practiced a greater variety of exercise had 19% less total mortality compared to those who limited themselves to a single repetitive routine. But the most important thing is that this good effect of variety in activity is independent of the total volume of time invested in playing sports. That is, the mere fact that exercise is varied has a protective effect in itself, reducing the risk of dying from cardiovascular, respiratory, cancer and other pathologies by between 13% and 41%. The best sports. The study also broke down the individual impact of each discipline, showing a non-linear dose-response relationship, making the greatest benefits noticeable at the beginning, when we went from doing nothing to doing something. In this way, the best sports according to science are the following: Walking: 17% less risk. Racquet sports (such as tennis): 15% less risk. Rowing and calisthenics: 14% less risk. Weight lifting: 13% less risk. Jogging/Easy Running: 11% less risk. Cycling: 4% less risk. Its limitations. Logically, this note has important limitations, since the data were self-reported by the participants with questionnaires and the population analyzed was not too varied, being mostly white, so we must look to see if these percentages may vary by demographics. However, the consensus is clear, since just as nutritionists have been recommending for years that we eat a “rainbow” of different vegetables instead of gorging on just spinach, sports science is now asking us for an “omnivorous movement diet” in which we combine different types of exercise on a daily basis. Images | Anastase Maragos In Xataka | Neither walking nor running: science suggests that the squat is the true “drug” for healthy aging

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