HEALTH NEWS
Ginger Supplementation Reduces Muscle Soreness, Review Finds
Artificially sweetened and sugar-sweetened beverage intake and risk of liver cancer
Plant-based quinoa burgers reduce post-meal blood sugar spikes
Sleep and exercise may curb heart risk from mutant white blood cells
Pregnant women may reduce key health risk through less sitting, more light exercise
Ginger Supplementation Reduces Muscle Soreness, Review Finds
Old Dominion University, June 4 2026 (Natural News)
A review published in Nutrition Reviews found that consuming 2 grams of ginger daily for 11 consecutive days before exercise reduced delayed-onset muscle soreness (DOMS) by 23% to 25%.
The review examined multiple placebo-controlled studies and found that single doses taken just before exercise did not produce significant pain reduction, but consistent daily intake over the 11-day period yielded measurable results.
DOMS typically occurs 24 to 72 hours after exercise and is a common reason individuals skip subsequent workouts. In two placebo-controlled studies reviewed, participants consumed 2 grams of either raw or heat-treated ginger daily for 11 days before performing eccentric exercise, which lengthens muscles under tension.
The effective dose identified in the review was 2 grams per day, roughly equivalent to one teaspoon of fresh grated ginger.
Artificially sweetened and sugar-sweetened beverage intake and risk of liver cancer
Yale University, National Cancer Institute, Boston University, June 10 2026 (Eurekalert)
Are artificially sweetened beverage (ASB) and sugar-sweetened beverage (SSB) intakes associated with risk of liver cancer overall and by subtype (hepatocellular carcinoma [HCC] and intrahepatic cholangiocarcinoma [ICC])?
In this pooled analysis of 11 prospective cohort studies comprising 1,518,411 adults, SSB intake per 1-beverage/day increment was associated with increased risk of HCC and ICC, whereas ASB intake was not associated with liver cancer overall or by subtype.
There was no evidence of effect modification by diabetes status.
Plant-based quinoa burgers reduce post-meal blood sugar spikes
Federal University of Golas (Brazil), June 10 2026 (News-Medical)
A study published in ACS Nutrition Science suggests that a plant-based burger made from baru pulp and red quinoa could reduce post-meal blood glucose responses in healthy adults.
Red quinoa (Chenopodium quinoa Willd.) is a pseudocereal that is rich in protein, fiber, and micronutrients. It provide spolyphenols that have been shown to slow gastric emptying and overall digestion, and may reduce enzymatic degradation of carbohydrates in the gut. This would influence the rate at which glucose is absorbed into the bloodstream after a meal, altering the GI.
The authors of this pilot study examined GI in a small sample of eight volunteers after consuming two plant-based burgers: one made with baru pulp and red quinoa, and the other with red quinoa alone.
All three foods produced their highest blood glucose levels 30 minutes after consumption. The glucose reference food generated the largest peak at 174 mg/dL, while the baru pulp–red quinoa and red quinoa burgers reached substantially lower peaks of 118 mg/dL and 120 mg/dL, respectively. By 120 minutes, blood glucose levels had declined in all groups.
Compared with the glucose reference, both plant-based burgers caused only modest increases in blood glucose relative to fasting levels: 15.5% for the red quinoa burger and 18% for the baru pulp–red quinoa burger.
Sleep and exercise may curb heart risk from mutant white blood cells
Mount Sinai Hospital, June 10. 2026 (Medical Xpress)
Healthy sleep and regular exercise can work to counteract genetic mutations in white blood cells that are associated with cardiovascular disease and are most common among older people, Mount Sinai researchers have found. In a study published in Nature, the team reported for the first time that sufficient sleep and exercise can help reduce the cancer-like cell expansion and atherosclerotic risk linked to mutations that spontaneously occur in white blood cells.
These mutations accumulate over our lifetimes and occur most often in hematopoietic stem cells, which are the cells in bone marrow that make blood cells, including macrophages and monocytes, immune cells that help defend the body. When these cells develop mutations, they start to proliferate, multiplying faster than they should, and become more inflammatory, irritating or damaging tissues in the body. This condition, known as clonal hematopoiesis (CH), is detectable in a quarter of people over age 70 and half of people over 80, though it is infrequent in young, healthy people.
Healthy sleep and exercise was found to selectively influence immune cells with clonal hematopoiesis mutations, repressing their proliferative programming and expansion, as well as their ability to promote the formation of harmful plaque in the arteries of the heart.
The findings reveal that CH mutant cells are malleable and selectively responsive to lifestyle behavior in a way that can mitigate atherosclerotic risk.
Mount Sinai researchers discovered that moderate-to-vigorous physical activity was associated with a reduced incidence of gene-specific CH and fewer mutant cells in the blood. Sufficient sleep and exercise "turned off" the detrimental effects of rogue Jak2 and Tet2 mutant CH hematopoietic stem cells in the bone marrow, decreasing their ability to proliferate and grow, a precancerous process known as "clonal expansion.
Pregnant women may reduce key health risk through less sitting, more light exercise
University of Iowa, June 10 2026 (Eurekalert)
Women who engage in light physical activity and lessen their sedentary time may significantly reduce the risk of key health problems during pregnancy, according to a new University of Iowa-led study.
Researchers examined the daily behaviors of 470 pregnant women across all stages of pregnancy. Each participant wore a monitor that measured physical activity in 24-hour cycles and another monitor that recorded the time they spent asleep.
Based on observational data collected from the study’s participants, the researchers propose a “Goldilocks Day”-like guide for pregnant women that could reduce by nearly 30% the risk of developing hypertensive disorders of pregnancy (HDP), commonly occurring complications of pregnancy that include chronic hypertension, gestational hypertension, and preeclampsia.
Those recommendations are:
• Reduce sedentary time to fewer than eight hours each day.
• Engage in light physical activity for at least seven hours each day.
• Engage in approximately 22 minutes of moderate to vigorous physical activity, such as a brisk walk, each day.
• Get nearly nine hours of sleep each night.
Ireland