If hair loss is more pronounced or lasts longer than a few months, it would be wise to get blood tests: ferritin, vitamin D, B12, TSH (thyroid gland), and a complete blood count.

Thick and healthy hair, especially as we age, largely depends on nutrition, particularly vitamins. Therefore, if you lack certain vitamins, you may experience increased hair loss, reports Sombor.info.

Here Are the Vitamins You Should Replenish in That Case:

Vitamin D – Its deficiency is often linked to alopecia (hair loss), as it is important for hair follicles.

Vitamin B7 (Biotin) – Essential for hair growth; a deficiency can lead to increased hair loss and brittleness.

Vitamin B12 – Affects the health of red blood cells and oxygen delivery to hair follicles. Deficiency can result in hair thinning.

Iron – Deficiency (often in the form of anemia) is one of the most common causes of hair loss in women.

Zinc – A deficiency can lead to hair loss and poor growth.

Vitamin A – Both too much and too little of this vitamin can lead to hair problems.

Vitamin E – Acts as an antioxidant and supports scalp health.

• Are You Constantly Hungry, Unmotivated, and Tired? You Might Be Lacking a Key Nutrient
• Chicken May Increase Risk of Cancer and Death, Especially in Men

To accurately determine your vitamin status, it’s best to get a blood test and consult with a doctor or nutritionist before taking supplements. Vitamins and minerals important for hair health can be replenished in three main ways: through diet, supplements, and proper care. Here's how:

Dietary Sources

Vitamin D

• Sunlight (15–20 minutes daily)
• Fatty fish (salmon, sardines, tuna)
• Eggs (yolk)
• Mushrooms (especially those exposed to UV light)

Biotin (Vitamin B7)

• Eggs (cooked, as raw eggs can bind biotin)
• Nuts (almonds, walnuts)
• Bananas, avocado
• Sweet potatoes

Vitamin B12

• Meat, fish, eggs
• Dairy products
• For vegetarians: supplementation or fortified products (e.g., plant-based milks with added B12)

Iron

• Red meat, liver
• Spinach, lentils, beets
• Pair plant-based iron sources with vitamin C (e.g., lemon, peppers) to enhance absorption

Zinc

• Pumpkin seeds, sesame, chickpeas
• Meat, seafood

Vitamin A

• Carrots, sweet potatoes, dark green leafy vegetables
• Liver (in moderation)

Vitamin E

• Nuts, sunflower seeds
• Vegetable oils (sunflower, olive)
• Avocado

Supplements

Multivitamins specially formulated for hair, skin, and nails often contain B-complex vitamins, zinc, biotin, and vitamin D. Biotin is commonly used in doses of 1000–5000 mcg daily but is not suitable for everyone. Take supplements only on medical advice, as excessive intake of vitamins (especially A and D) can be harmful.

Hair Care as Additional Support

Masks and serums with oils rich in vitamins (argan, castor, coconut oil)

Mild

Lemon water in the morning has become a daily ritual for millions of people around the world, especially among those who want to detox, lose weight, or boost their immunity.

But does lemon water truly have such a powerful effect, or is it just another trend without scientific backing?

Nutritionists point out that lemon water can have beneficial effects – provided it is consumed the right way.

Lemon is rich in vitamin C, stimulates the digestive tract, and may contribute to better hydration. However, it is not a “magic wand,” and its power is often exaggerated. Regularly drinking warm lemon water may help regulate digestion, reduce bloating, and support better liver function.

• Are You Constantly Hungry, Unmotivated, and Tired? You Might Be Lacking a Key Nutrient
• Chicken May Increase Risk of Cancer and Death, Especially in Men

Additionally, the acidic environment it creates in the stomach may speed up food breakdown. Still, it’s important to be mindful of your teeth – acids can damage enamel, so it is recommended to drink the beverage through a straw.

Lemon water can be a helpful habit, but only as part of a broader healthy lifestyle. If you expect miraculous results without changing your diet and physical activity – disappointment is inevitable.

The real power is not in the lemon, but in consistency and making healthy choices every day.

Hungry and Tired Despite a Healthy Diet?

You might be lacking protein. Dr. Mark Hyman explains why this key nutrient is essential for energy, satiety, and health.

Renowned health, fitness, and nutrition expert, Dr. Mark Hyman, emphasizes that feelings of exhaustion or constant hunger, even in people who eat healthily, may indicate a protein deficiency. This essential dietary component is crucial for muscle repair, hormone production, and as an energy source.

A lack of protein can make you weak, more prone to infections, and even lead to stress fractures. Additionally, as Dr. Hyman explains, it can cause a constant feeling of hunger and low energy levels.

"If you’re often hungry or tired, even though you follow a healthy diet, your body might be lacking sufficient protein – a nutrient that regulates appetite, stabilizes blood glucose levels, and supports brain function," says Dr. Hyman – reports ljepotaizdravlje.hr.

How Much Protein Do We Actually Need?

According to recommendations, women should consume about 45 grams of protein daily, while men should aim for around 55.5 grams. However, many experts believe these amounts are often too low, especially for people recovering from illness or injury.

• Are You Constantly Hungry, Unmotivated, and Tired? You Might Be Lacking a Key Nutrient
• Chicken May Increase Risk of Cancer and Death, Especially in Men

Dr. Hyman suggests that an intake of 30 grams of protein per meal can make a big difference:

"When you consume 30 g of protein with each meal, the feeling of fullness lasts longer, snack cravings decrease, and your body gets everything it needs to strengthen muscles, stabilize blood sugar levels, and support mental health."

"Moreover, research shows that this amount stimulates the production of hormones that control appetite and contribute to feelings of energy and focus. Gradually increasing protein intake can help you adopt healthier habits more easily, making a healthy diet more sustainable and manageable."

If you’re not yet including protein in every meal, Dr. Hyman advises starting slowly, adjusting the intake to your abilities, and gradually increasing the amount.

"It’s important to start from your current routine and build it step by step," concludes Dr. Hyman.

When experts recommend diets for healthier aging, heart health, or reducing the risk of cancer and chronic diseases, they often emphasize the importance of fruits and vegetables, legumes, and lean protein sources such as chicken and fish.

Although dietary guidelines are increasingly leaning towards plant-based nutrition, chicken is still considered a healthier option among meats. However, a new study published in the journal Nutrients suggests that chicken may not be as healthy as previously thought, reports Index.hr.

Scientists examined the link between poultry consumption, gastrointestinal cancers, and the risk of premature death. Poultry included chicken, turkey, duck, and wild birds such as quail and pheasant.

By analyzing data from 4,869 middle-aged Italians over 19 years, who completed questionnaires about their dietary habits, it was found that individuals who died from gastrointestinal cancers—such as colorectal, liver, pancreatic, stomach, esophageal, and rectal cancer—had the highest level of white meat consumption, with poultry accounting for 33% of total meat intake.

• Are You Constantly Hungry, Unmotivated, and Tired? You Might Be Lacking a Key Nutrient
• Chicken May Increase Risk of Cancer and Death, Especially in Men

People who consumed more than 300 grams of poultry per week, roughly equivalent to three and a half 85-gram servings, had a 27% higher risk of death from any cause. For men, that risk was as high as 61%. When focusing solely on the risk of gastrointestinal cancer, a weekly intake of 100 to 200 grams of poultry was associated with a 65% increased risk of death, while those who consumed more than 300 grams per week faced a 127% higher risk—and for men, even 161%.

How Much Chicken Is Too Much?

According to this study—the less, the better. The results indicate that poultry intake should be kept below 300 grams per week.

"Our results show that consumption exceeding 100 grams of poultry per week is associated with an increased overall risk of death, particularly from gastrointestinal cancers," the authors note. The risk increased proportionally with the amount of poultry consumed, and the effects were even more pronounced in individuals who also consumed more red meat.

Participants over the age of 83 who ate less than 100 grams of poultry per week had half the risk of dying from gastrointestinal cancer compared to those who ate more.

The Method of Preparation Also Matters

Scientists emphasized that the way poultry is prepared can affect health. Chicken cooked at high temperatures, such as grilling, or cooked for extended periods, can create compounds that damage DNA and potentially increase the risk of digestive system cancers.

Pay Attention to Total Meat Consumption

Researchers found that the total amount of meat an individual consumes plays a significant role in increasing the risk of death, even for those following a Mediterranean diet.

Among participants who died from other types of cancer, red meat accounted for more than 65% of total meat intake, compared to 56% and 58% in those who died from gastrointestinal cancer or other causes. More than half of cancer-related deaths were recorded in individuals who consumed more than 400 grams of meat per week, even with a Mediterranean diet.

"We believe it is beneficial to consume poultry in moderation and occasionally replace it with other valuable protein sources, such as fish," the authors conclude. "It is also crucial to pay attention to food preparation methods and avoid high temperatures and prolonged cooking."

In today's fast-paced and often stressful world, the battle with insomnia is becoming an increasingly common problem. But don’t worry – this is not another boring story about counting sheep. Dive with me into the world of nocturnal adventures and discover the secrets of defeating the sleepless dragon!

Timing is Everything: Sleep Rhythm as the Orchestra Conductor

Did you know that our internal clocks not only tell us when it's time to eat or sleep but also conduct an entire orchestra of hormones and bodily functions? That’s why regular sleep is more important than you might think. Imagine going to bed and waking up at the same time every day – even on weekends. Your internal clock will thank you, and you’ll fall asleep more easily.

Bedroom: Your Personal Oasis of Peaceful Sleep

Your bedroom should be like an oasis of peace. Dark curtains, a calm atmosphere, and a pleasant temperature are essential. High-quality mattresses play a crucial role in healthy sleep. Investing in a good mattress and pillows is not a waste of money but an investment in your health.

Digital Detox: Banish the Blue Light

Did you know that blue light from device screens can disrupt your sleep cycle? An hour before bedtime, turn off all devices and engage in relaxing activities. Maybe it’s time to dust off that book you’ve been meaning to read?

Physical Activity: The Secret Ingredient for Peaceful Sleep

Regular exercise is like a magic potion for a good night’s sleep. But be careful – exercising right before bed can have the opposite effect. Plan your workouts earlier in the day.

• Are You Constantly Hungry, Unmotivated, and Tired? You Might Be Lacking a Key Nutrient
• Chicken May Increase Risk of Cancer and Death, Especially in Men

Nutrition: The Secret of the Evening Kitchen

Heavy and spicy food, caffeine, and alcohol before bed? No, thank you. Instead, a light dinner and herbal teas can be your allies in the fight against insomnia.

Mental Hygiene: Relaxing the Mind

Have you tried meditation, deep breathing, or gentle yoga before bed? These techniques can be extremely helpful for relaxing the mind and body. A psychologically rich life is a prerequisite for happiness and health.

If All Else Fails: Seek Professional Help

Insomnia can be a symptom of something more serious. If nothing helps, it’s time to see a doctor.

How to Overcome Insomnia – Conclusion

Remember, the battle with insomnia is not a marathon but a series of small steps leading to the goal – a peaceful and refreshing sleep. Now that you know all these secrets, you’re ready to embark on a journey to the land of dreams. Good luck and good night!

Ozempic has become synonymous with rapid weight loss and blood sugar regulation, but scientists are now investigating whether nature offers a similar solution.

Is Ozempic Getting Competition?

Ozempic, a drug that mimics the action of the GLP-1 hormone, might soon face competition in the form of a gut bacterium.

A new lead in the fight against diabetes and sugar addiction comes from – the gut.

Researchers from the Chinese university Jiangnan believe they have discovered a way to naturally regulate blood sugar levels and reduce sugar cravings – similar to how Ozempic and related drugs work, reports Science Alert, cited by Nova.rs.

The key to this potential therapy lies in the gut microbiota, specifically in a certain bacterium and the substances it produces during digestion. By increasing the presence of this bacterium in diabetic mice, scientists managed to stimulate the secretion of GLP-1 hormone, which naturally regulates blood sugar levels and satiety.

This hormone – glucagon-like peptide 1 (GLP-1) – is already known to the public as the basis of drugs like semaglutide, the main active ingredient of Ozempic.

In people with type 2 diabetes, the function of the GLP-1 hormone is often impaired, making blood sugar control more difficult. That is why GLP-1 analogs, like Ozempic, have become an important tool in treating this disease. However, scientists are now seeking ways to encourage the body to naturally boost its own production of this hormone.

• If Your Hair Is Falling Out, Which Vitamin Are You Lacking?
• The Truth About Lemon Water in the Morning: Is It Really That Powerful?

“A growing body of research suggests that our eating habits and cravings originate from signals sent by the gut system – an organ crucial for forming dietary preferences,” say the authors of a study published in January.

But which genes, microorganisms, and their substances actually regulate the desire for sugar has remained unclear until now.

The new research highlights the bacterium Bacteroides vulgatus as a potentially important player. Specifically, when mice were genetically prevented from producing the gut protein Ffar4, colonies of this bacterium significantly decreased, which also affected the lower levels of the hormone FGF21 – believed to be associated with sugar cravings.

Interestingly, FGF21 levels also increase with the use of GLP-1 drugs, and people with a genetic variation of this hormone are more prone to sugar cravings.

Blood analysis of 60 people with diabetes and 24 healthy individuals showed that mutations in the Ffar4 gene, which reduce FGF21 secretion, may be linked to increased sugar cravings – potentially contributing to the development of the disease.

• Are You Constantly Hungry, Unmotivated, and Tired? You Might Be Lacking a Key Nutrient
• Chicken May Increase Risk of Cancer and Death, Especially in Men

The key to this entire puzzle, it seems, lies once again in the gut. When scientists gave mice a metabolite produced by B. vulgatus, it led to increased secretion of GLP-1 and subsequently FGF21 hormones – resulting in better sugar regulation and reduced sugar cravings.

Although this effect has so far only been confirmed in mice, the authors believe they are on the trail of a diabetes prevention strategy – without the need for medications.

High LDL or "bad" cholesterol, which is the main risk factor for heart and stroke, is also a contributing factor in the development of Alzheimer's disease and dementia. The latest study identifies the "threshold" value of these harmful lipids above which the risk of brain diseases increases.

Low-density lipoprotein (LDL) – commonly known as "bad" cholesterol – carries cholesterol that accumulates as plaque inside blood vessels. LDL cholesterol levels can progress for years without any noticeable symptoms, which is why high cholesterol is also called the "silent killer," as it is often discovered only after a heart attack occurs.

When it comes to desirable LDL cholesterol values, the latest recommendations state – "the lower, the better." The universal guideline is: everyone should have an LDL cholesterol level below 3 millimoles per liter (mmol/L). These desirable cholesterol levels are significantly lower for people at risk of cardiovascular disease.

Numerous studies have clearly shown that the risk of heart attack drops drastically with lower LDL cholesterol levels, and more and more research supports the notion that the lower the cholesterol level – the lower the risk of dementia.

Cholesterol Threshold for Dementia and Alzheimer's Disease Risk

The latest study by researchers from Hallym University in South Korea shows that individuals with low LDL cholesterol levels have a lower risk of dementia and Alzheimer’s disease.

• If Your Hair Is Falling Out, Which Vitamin Are You Lacking?
• The Truth About Lemon Water in the Morning: Is It Really That Powerful?

Additionally, researchers determined the LDL cholesterol value above which the risk of dementia and Alzheimer's disease increases, and that threshold is:

0.8 mmol/L, or less than 30 milligrams per deciliter (mg/dL).

The risk significantly increases from 1.8 mmol/L (less than 70 mg/dL).

In other words, the risk of developing dementia or Alzheimer's disease significantly rises with an increase in bad cholesterol from 1.8 mmol/L (less than 70 mg/dL), but it already appears at 0.8 mmol/L (less than 30 mg/dL).

What Does a Cholesterol Level Below 0.8 mmol/L Mean?

Specifically, LDL levels below 1.8 mmol/L (less than 70 mg/dL) were associated with a 26% reduction in risk of all-cause dementia and a 28% lower risk of Alzheimer’s-related dementia, compared to levels higher than 130 mg/dL.

With LDL levels below 1.4 mmol/L (<55 mg/dL), an 18% reduction was observed for both diseases, and when LDL levels dropped below 0.8 mmol/L (less than 30 mg/dL), the risk of dementia and Alzheimer's disease disappeared.

Researchers reached these findings after collecting data from 11 university hospitals on adult patients with no previous dementia diagnosis, who were followed for at least 180 days after the LDL test.

The study by Hallym University scientists was published in the journal "Journal of Neurology Neurosurgery & Psychiatry".

Smaller fish, such as sardines, anchovies, mackerel, and herring, deserve just as much attention as larger fish.

When it comes to fish, the big ones like tuna, salmon, cod, trout, and swordfish usually take the spotlight. They're the most common on restaurant menus, in fish markets, and grocery stores.

However, smaller fish like sardines, anchovies, mackerel, and herring deserve equal respect.

"You may not know much about them, but they are important in many traditional diets," says Sharon Palmer, dietitian and sustainable nutrition expert.

She notes that herring is a key part of the Nordic diet, sardines and anchovies are staples of the Mediterranean diet, while mackerel is used in many traditional cuisines, including Japanese.

These small fish are not only as tasty as the larger ones, but also offer numerous health and environmental benefits.

"Since these fish feed on smaller organisms, they are extremely rich in nutrients – they pack a lot of nutrition into few calories," explains dietitian Tami Best.

The website Real Simple lists seven main reasons why we should choose small fish more often and why they might be a healthier option than larger ones like salmon and tuna.

Heart Health

If your goal is to improve heart health, small fish are a great choice for daily nutrition, reports Zadovoljna.rs.

• If Your Hair Is Falling Out, Which Vitamin Are You Lacking?
• The Truth About Lemon Water in the Morning: Is It Really That Powerful?

"They are rich in omega-3 fatty acids, which are essential for the health of every cell," says Best.

Most people do not consume enough of these fats, which are crucial for reducing inflammation and regulating cholesterol. Numerous studies confirm their effectiveness in preventing heart disease.

Immune Boost

Omega-3 fatty acids from small fish also positively affect the immune system.

"They reduce inflammation and oxidative damage," explains Best.

In addition, these fish contain significant amounts of vitamin B12, zinc, and selenium, which further strengthen immunity. Selenium is especially important, B12 is linked to protection from viral infections, and zinc is known as a powerful antioxidant.

Bone Health

If you want to maintain bone density, small fish can be a great help.

"They are often eaten with their soft bones, making them a good source of calcium and vitamin D," says Palmer.

They are also rich in magnesium, another important mineral for bone health.

Brain Health

"Omega-3 fatty acids are great for brain health and can reduce the risk of cognitive decline," says Best.

In particular, DHA, a type of omega-3 found in small fish, is crucial for brain structure and function. Research shows it protects against neurodegenerative diseases and maintains brain function.

Tissue Health

Small fish are rich in protein and iron, which are essential for muscle and blood health.

"These fish contain high-quality protein necessary for muscle recovery and growth," says Best.

Iron is vital for red blood cell health, and protein benefits all tissues – from skin and hair to internal organs.

Metabolic Health

Healthy fats and proteins from small fish also help stabilize blood sugar, which is important for anyone with metabolic disorders.

They slow digestion, prolong satiety, and stabilize energy. All of this also positively affects insulin resistance.

Environmental Sustainability

Small fish are a great option for environmental protection as well.

• Are You Constantly Hungry, Unmotivated, and Tired? You Might Be Lacking a Key Nutrient
• Chicken May Increase Risk of Cancer and Death, Especially in Men

"They are lower in the food chain and therefore accumulate fewer environmental toxins," explains Palmer.

They also reproduce faster, which reduces the risk of overfishing. They contain significantly less mercury than large fish like tuna, which is especially important for children and pregnant women, adds Best.

Play with Recipes

Besides being healthy, small fish are also very tasty.

Herring is traditionally eaten pickled, with mustard, sour cream, whole grain bread, and potatoes. Anchovies are common in Mediterranean cuisine — in pasta, on pizza, and in salads, including Caesar salad.

"Make a classic Caesar salad with anchovies in the dressing or add extra anchovies on top," suggests Best.

Mackerel is often used in sushi, but also breaded, smoked, grilled, or baked, and sardines are great in sandwiches, salads, served on a plate with cheeses, or in pasta, adds Palmer.