Senior,Couple,,Smiling,,Mature,Man,And,Woman,Doing,Plank,Exercise

Exercise is medicine. Most of us have heard that advice more times than we can count. But what if the best way to treat high blood pressure doesn’t involve running miles or lifting heavy weights? What if the most effective exercise is one where you barely move at all?



A major new analysis published in the&nbsp;British Journal of Sports Medicine challenges decades of assumptions about how we should approach blood pressure control. The study dives deep into nearly three decades of clinical research.



Its surprising conclusion? Static strength <a href="https://www.earth.com/news/how-to-maximize-the-mental-health-benefits-of-exercise/">exercises</a> like wall sits and planks may be more effective at reducing blood pressure than popular choices like cardio or high intensity interval training.



The research team behind the study set out to uncover the most effective forms of exercise to prevent and manage arterial hypertension. 



The findings not only expand our understanding of how exercise influences blood pressure, but also call for a major update to current medical guidelines.



<h2 class="wp-block-heading" id="h-exercise-types-and-blood-pressure">Exercise types and blood pressure</h2>



The researchers systematically reviewed 270 randomized controlled trials conducted between 1990 and February 2023. These trials involved a total of 15,827 participants and explored how various forms of exercise affect resting blood pressure.



To compare outcomes fairly, the researchers categorized <a href="https://www.earth.com/news/exercise-feels-better-when-its-matched-to-your-personality/">exercise</a> routines into five main groups: aerobic training, dynamic resistance training, combined training, high intensity interval training (HIIT), and isometric exercise training.



Aerobic training included activities such as walking, running, and cycling. Dynamic resistance training referred to exercises that involve movement and weight, like squats or push-ups. Combined training used both aerobic and resistance approaches. 



HIIT referred to short bursts of intense exercise alternated with low intensity recovery. Finally, isometric training focused on muscle engagement without visible movement, such as wall sits or planks.



The researchers assessed both systolic blood pressure (SBP), the pressure during heartbeats, and diastolic blood pressure (DBP), the pressure between beats. 



Using advanced statistical tools like Bayesian network meta-analysis, they compared all five exercise categories head to head.



<h2 class="wp-block-heading" id="h-exercises-for-lower-blood-pressure">Exercises for lower blood pressure</h2>



All five types of <a href="https://www.earth.com/news/exercise-reduces-depression-and-anxiety-in-children-and-teens-with-mental-health-issues/">exercise</a> reduced blood pressure significantly. But not all changes were equal. Isometric training emerged as the clear leader. 



This type of exercise led to an average systolic reduction of 8.24 mmHg and a diastolic drop of 4.00 mmHg.



In comparison, combined training lowered systolic pressure by 6.04 mmHg. Dynamic resistance came next with 4.55 mmHg, followed by aerobic training at 4.49 mmHg and HIIT at 4.08 mmHg.



Diastolic pressure showed a similar trend. Isometric training again topped the list with a 4 mmHg reduction, followed by resistance training at 3.04 mmHg, combined training at 2.54 mmHg, aerobic training at 2.53 mmHg, and HIIT at 2.50 mmHg.



“Overall, isometric exercise training is the most effective mode in reducing both systolic and diastolic blood pressure,” noted the researchers.



This finding may seem surprising at first. After all, isometric exercises don’t involve much movement. But their intensity and sustained muscle contraction appear to create powerful cardiovascular benefits.



<h2 class="wp-block-heading" id="h-best-routines-for-blood-pressure">Best routines for blood pressure </h2>



The study didn’t just stop at general categories. It also looked at specific forms of exercise within each group that helped with blood pressure management. 



Among all the routines analyzed, wall squats produced the most powerful drop in systolic pressure, averaging 10.47 mmHg. 



When it came to diastolic pressure, running delivered the biggest benefit, with an average reduction of 5.67 mmHg.



Other standout performers included cycling, which had stronger effects than walking in both pressure types. Walking, though widely recommended, showed the smallest benefit in this comparison.



<h2 class="wp-block-heading" id="h-benefits-for-people-with-hypertension">Benefits for people with hypertension</h2>



Interestingly, aerobic training showed greater blood pressure reductions when performed less frequently. 



The data suggested that training three times per week produced better results than training five times per week or more. This finding applied only to aerobic training and not to the other exercise modes.



The experts found that people with hypertension experienced the largest improvements. For them, isometric training lowered systolic pressure by as much as 12.2 mmHg. 



In contrast, the average drop was about 6.65 mmHg in people with normal blood pressure. This suggests that the benefits are even more pronounced in those who need them most.



<h2 class="wp-block-heading" id="h-where-does-hiit-fit-in">Where does HIIT fit in?</h2>



High intensity interval <a href="https://www.earth.com/news/to-get-fit-and-stay-healthy-walk-this-exact-distance-every-day/">training</a> has gained popularity in recent years due to its time efficiency and metabolic benefits. However, in this review, HIIT ranked lowest among all exercise types for lowering systolic pressure. 



When broken down further, sprint interval training (SIT) showed some benefit, while aerobic interval training (AIT) failed to reach statistical significance for either systolic or diastolic blood pressure.



The authors emphasized that intensity does play a role. While walking had modest effects, running and cycling offered stronger outcomes. This highlights the importance of exercise quality over quantity.



Even though HIIT didn’t lead the rankings, the authors acknowledged its growing appeal. It remains a practical choice for people short on time. 



But for those seeking the strongest impact on blood pressure, isometric holds may offer more powerful results in a shorter span.



<h2 class="wp-block-heading" id="h-the-need-to-update-exercise-guidelines">The need to update exercise guidelines</h2>



Current exercise guidelines for blood pressure control focus primarily on aerobic activities. But those guidelines are based on older data. This review brings in newer research, including many more trials on isometric and HIIT workouts.



“These findings provide a comprehensive data driven framework to support the development of new exercise guideline recommendations for the prevention and treatment of arterial hypertension,” the authors wrote.



They also noted that blood pressure reductions from isometric training are comparable to those seen with standard dose antihypertensive medications. 



That makes isometric exercise a powerful tool for people who either can’t tolerate medication or want to try non drug approaches first.



While some doctors may still be unfamiliar with using static holds as a prescription, the science is catching up quickly. 



The field now has much more confidence in the effectiveness of these routines, thanks to a growing number of well conducted trials.



<h2 class="wp-block-heading" id="h-simple-exercises-lower-blood-pressure">Simple exercises lower blood pressure </h2>



It turns out that the simplest exercises, those that require no equipment, no running, and very little space, may do the most for your blood pressure. 



Wall sits, planks, and other isometric exercises demand effort without motion, yet offer results that rival, and in some cases exceed, more traditional workouts.



If you're managing high blood pressure or trying to avoid it, consider adding static holds to your weekly routine. The evidence is now stronger than ever. 



Just a few short sessions per week could make a measurable difference and might even take the pressure off your heart.



The authors are from&nbsp;<a href="https://www.canterbury.ac.uk/" target="_blank" rel="noreferrer noopener">Canterbury Christ Church University</a>&nbsp;and the&nbsp;<a href="https://le.ac.uk/" target="_blank" rel="noreferrer noopener">University of Leicester</a>&nbsp;in the UK. 



The study is published in the <a href="https://bjsm.bmj.com/content/57/20/1317" target="_blank" rel="noreferrer noopener">British Journal of Sports Medicine</a>. 



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These types of exercises are better than running or walking for controlling blood pressure

Exercise is medicine. Most of us have heard that advice more times than we can count. But what if the best way to treat high blood pressure doesn’t involve running miles or lifting heavy weights? What if the most effective exercise is one where you barely move at all? A major new analysis published in the&nbsp;British Journal of Sports Medicine challenges decades of assumptions about how we should approach blood pressure control. The study dives deep into nearly three decades of clinical research. Its surprising conclusion? Static...

Kids who don’t drink water are consuming more sugary beverages. A new study from researchers at <a href="https://www.psu.edu/">Penn State</a> has found that kids and young adults who do not drink water throughout the day may consume twice the amount of calories from sugary drinks. According to study co-author Professor Asher Rosinger, the findings underscore the importance of <a href="http://www.earth.com/news/behavioral-issues-brain-wiring/">children</a> having access to clean water.

“Kids should consume water every single day, and the first beverage option for kids should be water,” said Professor Rosinger. “Because if they're not drinking water, they're probably going to replace it with other beverages, like sugar sweetened beverages, that are less healthy and have more calories.”

Professor Rosinger added that while other research has shown an overall decline in the consumption of sugar-sweetened beverages, there are still subpopulations of kids in the United States who are more likely to consume sugary drinks. His team set out to investigate the daily water intake of children and how this may affect caloric intake from sugar-sweetened beverages.

The research was focused on data from the National Health and Nutrition Examination Survey, including information about the water and sugar-sweetened beverage consumption of 8,400 children between the ages of 2 and 19. 

For the study, sugar-sweetened beverages included soda, fruit juices, sports drinks, energy drinks, tea, and coffee drinks, but did not include 100 percent fruit juices, drinks sweetened with zero-calorie sweeteners, or drinks that are sweetened by the consumer.

The study revealed that on any given day, about 20 percent of children reported drinking no water. The same children were found to consume 200 calories from sugar-sweetened beverages, which was twice the amount of calories from sugary drinks that were consumed by children who drank water.

According to Professor Rosinger, an extra 200 calories may not seem like a lot, but it can add up quickly if someone is drinking sugar-sweetened beverages on a regular basis.

“What you have to remember is that an extra 3,500 calories equals one pound of weight gain,” said Professor Rosinger. “So if you're not compensating for those extra calories, then over a month, you can potentially gain a pound. Over several months, that could add up.”


The study is published in the journal <a href="https://jamanetwork.com/journals/jamapediatrics">JAMA Pediatrics</a>. 

--

By <a href="http://csexton@earth.com">Chrissy Sexton</a>, <a href="https://www.earth.com/staff/">Earth.com</a> Staff Writer

Kids who don’t drink water are consuming more sugary beverages

Kids who don’t drink water are consuming more sugary beverages....

Excessive sleep may negatively impact memory. While the negative impacts of sleep deprivation are well documented, a new study from the <a href="https://www.ucl.ac.uk/">University College London</a> (UCL) suggests that too much sleep may be just as harmful. The researchers found that getting nine hours of <a href="http://www.earth.com/news/physical-activity-teens-sleep/">sleep</a> caused the same amount of <a href="https://www.bing.com/search?q=memory&amp;cvid=82dc23458806498bb4691294ffe6af26&amp;FORM=ANAB01&amp;PC=HCTS">memory</a> problems as getting only five hours of sleep. 

The investigation was focused on the memory test results for nearly 400,000 individuals. The participants had completed a task that involved memorizing and matching six pairs of hidden cards.

The study revealed that seven hours of sleep may be the ideal goal for boosting memory. The participants who reported getting nine hours of sleep made the same number of mistakes as those who reported getting five hours of sleep. Excessive sleep may negatively impact memory

Furthermore, individuals who reported getting ten hours of sleep made even more mistakes. The findings indicate that too much sleep can affect cognition in the same way as sleep deprivation. 

According to the experts, people who sleep for too long are likely to have poor sleep quality. This prevents brain regions from communicating as effectively, increasing the risk of cognitive issues. 

Senior author Dr. Victoria Garfield said it is not new to find that less sleep is bad for you, but that the results of this study are unusual. "Some people may think that going to bed and sleeping for as long as you like is fine, but our findings show that sleeping for too long may affect memory."

Study lead author Albert Henry explained that there was not much evidence to suggest that too much or too little sleep is linked to a higher risk of <a href="http://www.earth.com/news/exposure-to-fine-particle-pollution-linked-to-higher-risk-of-dementia/">dementia.</a> He said that more research is needed to investigate a potential link.

The study is published in the <a href="https://academic.oup.com/ije">International Journal of Epidemiology</a>.

--

By <a href="http://csexton@earth.com">Chrissy Sexton</a>, <a href="https://www.earth.com/staff/">Earth.com</a> Staff Writer

Image Credit: Shutterstock

Excessive sleep may negatively impact memory

Excessive sleep may negatively impact memory. While the negative impacts...

Hot yoga could help <a href="https://www.earth.com/news/exercise-lower-blood-pressure/">lower blood pressure</a> without the use of medication, according to new research. 

Although the study, conducted by researchers from <a href="https://www.txstate.edu/">Texas State University</a>, was small, the findings are promising and show that taking hot yoga classes could combat hypertension or high blood pressure in some adults. 

According to the <a href="https://www.cdc.gov/bloodpressure/faqs.htm">Centers for Disease Control</a>, around 75 million US adults have high blood pressure which is often called the silent killer because of the high health risks involved. 

High blood pressure can lead to heart disease and death, which are the major leading causes of death in the US. 

Blood pressure is the force of <a href="https://www.heart.org/en/health-topics/high-blood-pressure/understanding-blood-pressure-readings">blood against the artery walls</a> and is measured with two numbers, systolic blood pressure (the top number) and diastolic blood pressure (the bottom number). 

Systolic pressure measures the force of blood against the artery walls when the heart is beating and diastolic pressure is the measure of blood pressure when the heart is at rest. 

Research has shown that yoga has a positive impact on blood pressure and relieving stress, but relatively little is known about the potential benefits of hot yoga. 

For this study, ten men and women between the ages of 20 and 65 were recruited to take hot yoga classes. 

The participants had high blood pressure or were at stage one hypertension and were not taking blood pressure medication. 

Five of the participants were randomly assigned hot yoga and had to take three classes per week, each an hour-long for twelve weeks, and the other five were the control group and did not participate in any classes. 

Blood pressure readings were recorded regularly, and the researchers compared the average blood pressure of both groups after the twelve weeks. 

The participants that took hot yoga had lower systolic and diastolic blood pressure readings and decreased stress levels. 

For the five hot yoga participants, systolic blood pressure dropped from around 126 mmHg to 121 mmHg after the twelve weeks. Diastolic pressure dropped from 82 mmHg to 79 mmHg. 

"The findings are very preliminary at this point, yet they're somewhat promising in terms of unveiling another unique way to lower blood pressure in adults without the use of medications," said Stacy Hunter, Ph.D., an author of the study. "However, larger studies need to be done before we can say with confidence that hot yoga has a positive impact on blood pressure."

The researchers presented their findings at the <a href="https://professional.heart.org/professional/EducationMeetings/MeetingsLiveCME/Hypertension/UCM_316905_Hypertension-Scientific-Sessions.jsp">American Heart Association's Hypertension 2019 Scientific Sessions</a>.

--

By <a href="mailto:kayvandette@gmail.com">Kay Vandette</a>, <a href="https://www.earth.com/">Earth.com</a> Staff Writer 

Image Credit: Shutterstock/zjuzjaka

Hot yoga classes can help lower blood pressure

Hot yoga could help lower blood pressure without the use...

According to new research, consistent exercise also helps strengthen the brain. These findings, collected by a team led by Michelle Voss of the <a href="https://uiowa.edu/">University of Iowa</a>, are being presented this week at the <a href="https://www.cogneurosociety.org/">Cognitive Neuroscience Society (CNS)</a> in San Francisco, and show that even after a single workout, the brain shows positive change.

"There is a strong and direct link between physical activity and how your brain works," said Wendy Suzuki of <a href="https://www.nyu.edu/">New York University</a>, a chair of a CNS symposium on the topic. "People still do not link physical health to brain and cognitive health; they think about fitting into a bikini or losing that last pound, not about all the brain systems they are improving and enhancing every time they work out."

Voss and her team found that physical <a href="http://www.earth.com/news/light-exercise-cardiovascular-risk/">exercise</a> gives way to immediate cognitive effects, and prolonged physical training can cause positive long-term cognitive shifts, as well.

To come to this conclusion, Voss and her colleagues gave each participant in their study a fMRI brain scan and memory tests before subjecting them to light and moderate exercise. They then did the same before and after the participants fulfilled a 12-week training program. The team found that those who experienced the largest improvement in cognition and functional brain connectivity after their first single exercise session also showed the most long-term cognition and connectivity gains after the 12-week program.

“Think about how physical activity may help your cognition today and see what works,” Voss said. “Day-by-day, the benefits of physical activity can add up."

Currently, Michelle Carlson of Johns Hopkins University is working to instill this idea in socioeconomically disadvantaged communities via a program called Experience Corps Program. Through Experience Corps, physical activity is embedded into weekly volunteering opportunities for older adults at elementary schools. 

"We need to address socioeconomic barriers like cost and accessibility to motivate older adults to regularly engage in healthful behaviors," Carlson said. "And many people don't appreciate the power of physical activity for our brains."

Carlson added that studies from the Experience Corps Program have shown that exercise from the volunteering experience, such as regular walking, improved memory and other cognitive functions. "These and related findings in my lab and others have contributed to our understanding that targeting low-intensity lifestyle activity is increasingly being recognized as important and scalable intervention to promote any physical activity," Carlson said.

These findings can aid scientists in the future target which exercises are most beneficial, and to what demographic. Hopefully, future neuroimaging technologies will give evidence and insight into what is going on inside the brain when we exercise.

--

By <a href="mailto:oliviagharvey24@gmail.com">Olivia Harvey</a>, <a href="http://earth.com">Earth.com</a> Staff Writer

Physical exercise also strengthens the brain

According to new research, consistent exercise also helps strengthen the...

Exercise not only helps <a href="https://www.earth.com/news/exercise-reduces-cancer-risk/">reduce the risk of certain cancers</a>, but it also may also slow the growth of colon cancer, according to a new study.

The odds of surviving colon cancer continue to improve with new advancements in treatments. But men still face a 1 in 22 chance and women face a 1 in 24 chance of developing colorectal cancer in their lifetime, according to the <a href="https://www.cancer.org/cancer/colon-rectal-cancer/about/key-statistics.html">American Cancer Society.</a>

Researchers from the <a href="https://www.uq.edu.au/">University of Queensland</a> in Australia and the <a href="https://uwaterloo.ca/">University of Waterloo</a> in Ontario conducted a study to examine the impacts of high-intensity interval training (HIIT) on cancer cell growth. 

HIIT is gaining a lot of momentum in sports medicine and rehabilitation programs, and <a href="https://www.mayoclinic.org/medical-professionals/physical-medicine-rehabilitation/news/sprint-rest-repeat-exploring-the-benefits-of-high-intensity-interval-training/mac-20431116">research shows</a> that intervals of moderate exercise followed by short, intense bursts are effective for weight loss, improve metabolic functions, and benefit cardiovascular health. 

The study was published in the Journal of Physiology. 

For the study, colorectal cancer survivors were asked to complete a single session of HIIT or do 12 sessions of HIIT over four weeks. 

After the single session of HIIT, researchers took blood samples from the participants immediately once the session was complete. For those assigned the 12 sessions, blood samples were collected after the four weeks were complete and when the participants were at rest. 

The blood serum samples were then analyzed in a lab, and the researchers monitored the growth of colon cancer cells in the serum after incubating the cells for 72 hours. 

The blood samples that were taken immediately after the single HIIT session reduced colon cancer cell numbers significantly, according to the study results. The same growth decline was not observed with the blood samples taken at rest. 

“We have shown that exercise may play a role in inhibiting the growth of colon cancer cells,” said James Devin, the lead author of the study. “ After an acute bout of HIIT there were specific increases in inflammation immediately after exercise, which are hypothesised to be involved in reducing the number of cancer cells.” 

More research is needed to confirm the findings as modeling colon cancer growth in a lab is far different from the actual growth of cancer cells in the human body, but the study indicates that HIIT could help reduce colon cancer growth. 

“We would now like to look at how these changes in growth occur and understand the mechanisms by which biomarkers in the blood can impact cell growth,” Devin concluded.

--

By <a href="mailto:kayvandette@gmail.com">Kay Vandette</a>, <a href="https://www.earth.com/">Earth.com</a> Staff Writer

Exercise shown to reduce colon cancer growth

Exercise not only helps reduce the risk of certain cancers,...

We know that too much stress can impact health and wellbeing and even lead to <a href="https://www.earth.com/news/work-stress-sleep-hypertension/">high blood pressure, insomnia</a>, and anxiety.

However, researchers from the <a href="https://www.bcm.edu/">Baylor College of Medicine</a> and the <a href="https://www.houstonmethodist.org/research/">Houston Methodist Research Institute</a> have discovered that a newly described type of stress called chromatin stress can improve longevity. 

A new study, published in the journal Science Advances, shows that chromatin stress triggers certain responses in yeast that increase lifespan. 

The research could help create new treatments for aging. 

The chromatin is a structure in the nucleus of the cells which is formed by DNA wrapping itself around histone proteins like beads on a string. As other proteins in the cells bind to the chromatin, it creates even more complicated structures. 

With chromatin stress, the structure is disrupted in a way that causes unwanted changes in gene expression. 

“Chromatin stress refers to disruptions in the way DNA is packed within the nucleus of the cell,” said Dr. Weiwei Dang, the corresponding author of the study. “One of the factors that influences chromatin structure is proteins called histones.”

For the study, the researchers studied how different amounts of histone proteins affected longevity in the yeast Saccharomyces cerevisiae. 

If the yeast were genetically engineered to carry fewer copies of histone proteins, the researchers theorized that the yeast might have a shorter lifespan compared to non-genetically engineered yeast. 

But the team found the exact opposite to be true. 

“Unexpectedly, we found that yeast with fewer copies of histone genes lived longer than the controls,” said Ruofan Yu, the first author of the study. 

When the yeast had low doses of histone genes, there was much more chromatin stress, but this stress triggered responses in the genes that helped promote longevity and increased lifespan. 

In a previous study, the researchers found that increasing or overexpressing histone genes in aging yeast improved longevity, and now the researchers have found that decreasing the number of histone gene copies in young yeast also increases lifespan. 

“We have identified a previously unrecognized and unexpected form of stress that triggers a response that benefits the organism,” said Yu. “The mechanism underlying the chromatin stress response generated by moderate reduction of histone dosage is different from the one triggered by histone overexpression we had previously described, as shown by their different profiles of protein expression responses.”

If chromatin stress triggers the same kind of response in humans, it could lead to new interventions to help reverse the aging process. 

--

By <a href="mailto:kayvandette@gmail.com">Kay Vandette</a>, <a href="https://www.earth.com/">Earth.com</a> Staff Writer 

Image Credit: Shutterstock/vchal

A moderate amount of stress could boost longevity

We know that too much stress can impact health and...

Vitamin D could help battle childhood obesity. Childhood obesity is a growing epidemic across the world and according to the <a href="https://www.cdc.gov/healthyschools/obesity/facts.htm">Centers for Disease Control</a> (CDC), by 2016 nearly 1 in 5 school-aged children in the US was considered <a href="http://www.earth.com/news/societal-changes-obesity-epidemic/">obese</a>. 

There are many health risks associated with childhood obesity including the development of diabetes, metabolic problems, and heart disease later on in life. 

A new study, conducted by researchers from the <a href="https://en.uoa.gr/">National and Kapodistrian University of Athens Medical School </a>in Greece, found that Vitamin D supplements could be an effective treatment for combating obesity in adolescents and children.

The research was presented at the 57th annual<a href="https://www.eurospe.org/"> European Society for Pediatric Endocrinology</a> meeting.

Vitamin D deficiencies are usually linked to poor bone health and not getting enough sun.

However, there is a growing body of research on vitamin D and it's potential to help with weight loss and reduce risk factors for metabolic disease and obesity.

To understand how Vitamin D impacts obesity rates in young people, 232 obese children and adolescents were chosen to participate in the study.

For 12 months, 117 of the child participants were given recommended regular doses of vitamin D. The researchers measured vitamin D levels and took blood samples to evaluate liver and heart health at the beginning and end of the study.

At the end of the 12 months, the 117 children who had been given vitamin D supplements had a lower body mass index, body fat and better cholesterol levels according to the results. 

“These findings suggest that simple vitamin D supplementation may reduce the risk of overweight and obese children developing serious heart and metabolic complications in later life,” said Evangelia Charmandari, the lead researcher of the study. 

The positive results of the study suggest that vitamin D may be a helpful asset in combating obesity and metabolic disease.

The researcher's next plan to study the impacts of Vitamin D supplements on children and adolescents with diagnosed health problems like high blood pressure and cholesterol. 

--

By <a href="mailto:kayvandette@gmail.com">Kay Vandette</a>, <a href="https://www.earth.com/">Earth.com</a> Staff Writer

Vitamin D could help battle childhood obesity

Vitamin D could help battle childhood obesity. Childhood obesity is...

Drink as a teen, and you may face liver problems as an adult. That’s the conclusion of a new study into the risks of alcohol consumption in adolescence. 

Studies have linked alcohol consumption to cirrhosis of the liver for decades, along with conditions like alcoholic hepatitis and fatty liver disease. 

Among alcoholics and chronic heavy drinkers, anywhere from 15 to 20 percent develop cirrhosis – liver damage that is, unlike fatty liver disease, irreversible. 

It turns out that when someone starts drinking may play a role in whether they develop cirrhosis, along with how much they drink.

"Our study showed that how much you drink in your late teens can predict the risk of developing cirrhosis later in life," lead investigator Dr. Hannes Hagström of Sweden’s <a href="https://www.karolinska.se/en">Karolinska University Hospital</a> said in a press release.

The new investigation used data from a 1969-1970 study of Swedish men conscripted into military service; during that period, conscription was compulsory and with few exceptions, only men who had severe disabilities were allowed to bow out.

This gave Hagström’s team around 49,000 men from ages 18 to 20 to include in their study. Using identity numbers with their conscription records, they checked to see how many of the men had developed severe liver problems including cirrhosis.

They then used information about alcohol consumption early in the men’s life to determine whether it played a role in their later liver problems. They found that the 383 men who had severe liver disease, liver failure or who had died from liver problems had a history of drinking more in late adolescence than their peers.

While the recommended alcohol limit for men is 30 grams, or about three drinks a day, the scientists found that even six grams of alcohol a day in youth can significantly raise the risk of developing cirrhosis later in life. 

"The present study adds to our knowledge about the risks of chronic alcohol consumption at a younger age," Dr. Alexandre Louvet of the <a href="http://www.chru-lille.fr/organisation-structure/hopitaux/98611.html">Hôpital Huriez</a> in France wrote in an editorial to accompany the study. "Safe levels of alcohol consumption must be revised for the general population and public health policies must be adapted accordingly.”

The study’s results are restricted to men; further study among women is needed, the researchers said.

The study was published in the <a href="http://www.journal-of-hepatology.eu/">Journal of Hepatology</a>.

—

By <a href="mailto:kcathey@earth.com">Kyla Cathey</a>, <a href="http://www.earth.com">Earth.com</a> staff writer

Adolescent drinking can lead to adult liver problems

Drink as a teen, and you may face liver problems...

Morning exercise improves cognitive performance throughout the day.A new study led by the <a href="https://baker.edu.au/">Baker Heart and Diabetes Institute</a> has revealed that <a href="http://www.earth.com/news/low-intensity-exercise-healthy-brain/">moderate exercise</a> in the morning improves our cognitive performance throughout the rest of the day. For example, individuals who worked out on a treadmill in the morning were found to make better decisions during a subsequent day of sitting for eight hours.

The researchers also found that combining morning exercise with brief walks throughout the workday is a great way to boost short-term memory.

The experts noted that there were distinctive differences in the cognitive responses to morning exercise versus exercise combined with walking breaks. This suggests that different patterns of physical activity lead to the enhancement of distinguishable aspects of cognition.

The investigation was focused on more than 65 males and females between the ages of 55 and 80 years old. The researchers examined the effects of acute morning exercise on a treadmill with and without brief 3 minute walking breaks during an 8-hour day of prolonged sitting.

The study also assessed various aspects of cognition and concentration including psychomotor function, attention, visual learning, working memory, and executive function such as decision-making.

When the experts measured a protein which plays an important role in the survival and growth of information-transmitting neurons in the brain, they found that this protein was elevated for eight hours during both exercise conditions.

Study co-author and physical activity researcher Michael Wheeler said the findings highlight the need to avoid uninterrupted sitting in order to maintain optimal cognition across the day. He explained that moderate-intensity exercise such as a brisk walk should be encouraged for the daily maintenance of brain health.

“With an aging population which is looking to live healthier for longer, these studies are critical to people enjoying a productive and satisfying quality of life,” said Wheeler. “This study highlights how relatively simple changes to your daily routine could have a significant benefit to your cognitive health. It also reveals that one day we may be able to do specific types of exercise to enhance specific cognitive skills such as memory or learning.”

The study is published in the <a href="https://bjsm.bmj.com/">British Journal of Sports Medicine</a>.

--

By <a href="http://csexton@earth.com">Chrissy Sexton</a>, <a href="https://www.earth.com/staff/">Earth.com</a> Staff Writer

Morning exercise improves cognitive performance throughout the day

Morning exercise improves cognitive performance throughout the day.A new study...

A new study shows that cleaning your hands not only revitalizes your skin but also stimulates your mind. Researchers at the <a href="https://www.utoronto.ca/">University of Toronto</a> discovered that hand washing redirects the brain and allows future goals to take priority over past goals.

Put those old aspirations in your rear view and focus on what is important going forward. This is what researchers claim is an unexpected benefit of washing our hands. The scientists found that the act of cleaning off dirt operates as a catalyst for mentally disconnecting from lingering notions associated with the past.

The research team set out to evaluate the underlying mental process that takes place during handwashing with a series of four tests. The examinations began with priming the participants to become aware of certain goals through the use of word games and surveys. Some of the individuals were then asked to <a href="https://www.earth.com/news/washing-hands-cold-water/">wash their hands</a> with sanitized hand wipes.

The participant who used the hand wipes became less inclined to reflect on past objectives. They were also less likely to behave in a way that would support their prior goals and less likely to place value on them. Their attention was easily shifted toward future desires.

“For people who were primed with a health goal, for example, using the hand wipe reduced their subsequent tendency to behave in a healthy manner - they were more likely to choose a chocolate bar over a granola bar,' said Ping Dong,  a PhD student who took part in the study.

The findings of this study are consistent with separate research at the University of Michigan which showed that individuals felt no need to justify their decisions after washing their hands. 

Dong pointed out that the experiments focused only on the short-term mental impact of handwashing. Further work will be needed to establish the long-term effects that handwashing routines have on goal pursuit.

--

By <a href="http://csexton@earth.com">Chrissy Sexton</a>, <a href="https://www.earth.com/staff/">Earth.com</a> Staff Writer 

Source: <a href="https://www.utoronto.ca/">University of Toronto</a>

Study: Washing our hands also refreshes our minds

A new study shows that cleaning your hands not only...

New preclinical research from a team at the<a href="https://www.utdallas.edu/"> University of Texas, Dallas</a> suggests that restricting blood glucose levels through the keto diet could prevent cancer.

To come to this conclusion, researchers restricted circulating glucose in mice with <a href="http://www.earth.com/news/spicy-chili-pepper-lung-cancer/">lung cancer</a> by feeding them a ketogenic diet, which contains barely any sugar. They also gave the mice a diabetes drug that prevents blood glucose from being reabsorbed into the kidneys.

"Both the ketogenic diet and the pharmacological restriction of blood glucose by themselves inhibited the further growth of squamous cell carcinoma tumors in mice with lung cancer," said corresponding author Dr. Jung-Whan "Jay" Kim, an assistant professor of biological sciences at UT Dallas, per the study published in <a href="https://www.cell.com/cell-reports/home">Cell Reports</a>. "While these interventions did not shrink the tumors, they did keep them from progressing, which suggests this type of cancer might be vulnerable to glucose restriction."

Many forms of cancer cells are believed to be dependent on glucose (sugar) for their energy supply. However, as Kim and his colleagues discovered, one specific type of cancer, squamous cell carcinoma, is more dependent than others.

"The key finding of our new study in mice is that a ketogenic diet alone does have some tumor-growth inhibitory effect in squamous cell cancer," Kim said. "When we combined this with the diabetes drug and chemotherapy, it was even more effective."

It should be noted that glucose restriction did not have any effect on non-squamous-cell cancers. "Our results suggest that this approach is cancer-cell-type specific. We cannot generalize to all types of cancer," Kim said.

Kim and his team also analyzed glucose levels in blood samples taken from 192 patients affected by either lung or esophageal squamous cell cancer, as well as 120 patients with lung adenocarcinoma. These blood samples were classified into those containing glucose concentrations higher or lower than 120 mg/L — one clinical measure of diabetes. None of the patients were diagnosed with diabetes.

"Surprisingly, we found a robust correlation between higher blood-glucose concentration and worse survival among patients with squamous cell carcinoma," Kim said. "We found no such correlation among the lung adenocarcinoma patients. This is an important observation that further implicates the potential efficacy of glucose restriction in attenuating squamous-cell cancer growth."

Of course, more clinical studies are needed to determine if glucose restriction is an effective cancer treatment, but the results he and his team found are still promising.

"Manipulating host glucose levels would be a new strategy that is different from just trying to kill cancer cells directly," Kim said. "I believe this is part of a paradigm shift from targeting cancer cells themselves. Immunotherapy is a good example of this, where the human immune system is activated to go after cancer cells.”

"Maybe we can manipulate our own biological system a little bit or activate something we already have in place in order to more effectively combat cancer."

--

By <a href="mailto:oliviagharvey24@gmail.com">Olivia Harvey</a>, <a href="http://earth.com">Earth.com</a> Staff Writer

Image Credit: Shutterstock/Nina Firsova

Keto diet could have anti-cancer effect, new research finds

New preclinical research from a team at the University of...

Research from the <a href="https://warwick.ac.uk/">University of Warwick</a> and the <a href="https://www.endocrine.org/about-us">Endocrine Society</a> suggests that mindfulness training may help in the fight against obesity. The experts found that practicing mindfulness can improve the effectiveness of intensive weight management programs.

Individuals who engaged in mindfulness training as part of a weight loss program shed more weight in six months compared to individuals in the same program who did not learn how to practice <a href="http://www.earth.com/news/mindfulness-meditation-treat-anxiety/">mindfulness</a>. 

Study first author Petra Hanson is a research fellow and Ph.D. student at Warwickshire Institute for the Study of Diabetes Endocrinology and Metabolism. 

“This research is significant as we have shown that problematic eating behavior can be improved with mindfulness application,” said Hanson. “We are the first center in the United Kingdom that created a structured multidisciplinary course incorporating mindfulness and assessed its effectiveness in patients attending obesity clinics.”

The investigation was focused on 53 individuals who were attending the multidisciplinary tier 3 weight management program at University Hospitals Coventry and Warwickshire NHS Trust. Among those examined for the study, 33 participants completed at least three of four mindfulness sessions.

Mindfulness course participants lost, on average, 6.6 pounds in the six-month period following the classes. During the same time frame, individuals who engaged in fewer mindfulness courses lost only around 2 pounds, while many of those who did not learn mindfulness actually gained weight. 

“Surveys of the participants indicate mindfulness training can help this population improve their relationship with food,” said Hanson. “Individuals who completed the course said they were better able to plan meals in advance and felt more confident in self-management of weight loss moving forward. Similar courses can be held in a primary care setting or even developed into digital tools. We hope this approach can be scaled up to reach a wider population.”

Study senior author Thomas M. Barber added, “Mindfulness has huge potential as a strategy for achieving and maintaining good health and wellbeing.”

“With the burgeoning impact of 21st Century chronic disease, much of which relates to lifestyle behavior choices, it is logical that focus should be on enabling the populace to make appropriate lifestyle decisions, and empowering subsequent salutary behavior change. In the context of obesity and eating-related behaviors, we have demonstrated that mindfulness techniques can do just that.”

The study is published in the <a href="https://academic.oup.com/jcem">Journal of Clinical Endocrinology and Metabolism</a>.

--

By <a href="http://csexton@earth.com">Chrissy Sexton</a>, <a href="https://www.earth.com/staff/">Earth.com</a> Staff Writer

Mindfulness training can help with weight loss

Research from the University of Warwick and the Endocrine Society...

Fresh,Radish,Harvest,On,Soil,In,Garden.

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Mid-July is an opportune time to kick-start a thriving fall garden, and this guide lays out the best vegetables and herbs to plant now for a fruitful autumn harvest. 



Fast-growing leafy greens such as spinach, lettuce, kale, and arugula perform especially well in the waning summer heat, with harvests beginning as soon as 30 days. 



These cool-season crops relish the transition into fall, offering repeated yields with cut-and-come-again methods.



Root vegetables like radishes, carrots, and beets also excel during this period. Radishes deliver satisfaction in under a month, while carrots and beets mature in about two months. Employing succession planting ensures a continuous stream of produce deep into the cooler months. 



For a boost of fresh flavor, herbs like cilantro, basil, dill, and chervil are excellent picks. These heat-loving varieties flourish in July’s warmth and are harvest-ready in about 30 days, especially when sown continuously.



Gardeners in zones 6 through 9 can benefit from planting bush beans and snap peas, which don’t require trellising and are ideal for compact plots. 



Maturing in 50–60 days, they’re a smart choice for quick, protein-rich harvests. For those in hotter regions, heat-tolerant crops such as okra and southern peas provide reliable yields and thrive in scorching conditions.



This guide emphasizes more than crop selection—it highlights the importance of timing, soil preparation, and ongoing sowing techniques. 



With thoughtful planning and attention to regional climate needs, even late-summer gardeners can enjoy fresh salads, hearty stews, and the satisfaction of a robust, homegrown harvest well into fall.



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What to plant in your garden in mid-July

https://youtu.be/Fi2OeEwuzRM?si=vTyd2m9FMmtyWkex Mid-July is an opportune time to kick-start a thriving...

Green,Ecoduct,Over,An,Empty,Highway,During,Sunset.

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A new long-term study in Monkton, Vermont, reveals that wildlife tunnels significantly reduce amphibian road mortality during seasonal migrations. 



Frogs and salamanders often cross roads to reach breeding ponds each spring, but many are killed by vehicles. 



Researchers from the <a href="https://www.uvm.edu/" target="_blank" rel="noreferrer noopener">University of Vermont</a>, in collaboration with local citizens and the Vermont Agency of Natural Resources, installed two underpass tunnels in 2015. 



Over a 12-year monitoring period, they observed an 80.2% reduction in amphibian deaths, and up to 94% for non-climbing species like salamanders. 



The study used a before-after-control-impact design and documented more than 5,200 amphibians, highlighting the tunnels’ effectiveness even in nearby buffer zones.



Funded at $342,397 - far cheaper than wildlife crossings for large mammals - the project showcased the power of community-led conservation.



Local groups initiated the effort after observing mass amphibian deaths. Wildlife cameras later captured over 2,200 amphibians using a tunnel in just one spring, along with other species like raccoons and bobcats, indicating wider ecosystem benefits.



This marks the first peer-reviewed, long-term data set in the northeastern U.S. confirming amphibian-specific underpasses work. 



The study urges transportation departments to incorporate these designs into road planning and highlights how community action, thoughtful infrastructure, and persistence can make a real difference for biodiversity.



The full study was published in the <a href="https://linkinghub.elsevier.com/retrieve/pii/S1617138125000780" target="_blank" rel="noreferrer noopener">Journal for Nature Conservation</a>.



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Wildlife tunnels save millions of amphibians

https://youtu.be/XYgiPzmNBTU?si=eFYY7gPHU1JznLvU A new long-term study in Monkton, Vermont, reveals that...

Scientists are transforming chocolate into a functional food by infusing it with probiotics and prebiotics, aiming to create a treat that satisfies cravings while supporting gut health. 



The challenge lies in maintaining chocolate's beloved texture and flavor while adding health benefits.



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Probiotics - beneficial microbes that balance gut bacteria and aid digestion - are typically fragile and can be destroyed by stomach acid or processing. 



Prebiotics act as food for these microbes, helping them thrive. Together, they form "synbiotics," a powerful health combination.



Researchers Smriti Gaur and Shubhi Singh from India's Jaypee Institute of Information Technology took an innovative approach, using natural prebiotics like corn and honey instead of complex processing methods. 



They created five chocolate varieties: a control and four synbiotic versions containing different combinations of prebiotics, probiotics (Lactobacillus strains), and flavor enhancers (cinnamon or orange).



Laboratory simulations of human digestion showed the probiotics remained viable for over five hours, suggesting they could survive long enough to benefit gut health.



Taste tests were positive, with researchers particularly enjoying the orange-flavored variety, describing it as having "vibrant citrus notes" complementing the "rich cocoa" with a "luxurious" texture.



This research represents just the beginning. With further refinement of strains, textures, and flavors, chocolate could evolve beyond mere indulgence to become a functional food that nourishes while it delights.



The study is published in the journal <a href="https://pubs.acs.org/doi/10.1021/acsfoodscitech.4c00741" target="_blank" rel="noreferrer noopener">ACS Food Science &amp; Technology</a>.

Is chocolate the next nutritional powerhouse?

Scientists are transforming chocolate into a functional food by infusing...

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Today’s Video of the Day from the <a href="https://www.esa.int/">European Space Agency</a> features Nushagak Bay, a large estuary in southwest Alaska. Nushagak runs mainly north to south and exits in Bristol Bay, a large body of water in the Bering Sea.



"The bay is primarily fed by the Nushagak River, which begins in the Alaska Range and flows southwest approximately 450 km. The bay is also fed by several additional rivers including the Wood, Igushik, Snake and Weary rivers," says ESA.



"The dark colors of the Nushagak River are most likely due to tannins or lignins (chemical substances found in plants). Tannins and lignins from roots, leaves, seeds, bark and soil can leach into the water and give it a brown or even black colour. The sediments then flow southwards where it is mixed with the bluer waters of the bay."



Video/ Image Credit: ESA



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By <a href="http://csexton@earth.com">Chrissy Sexton</a>, <a href="https://www.earth.com/staff/">Earth.com</a> Staff Writer

Nushagak Bay in southwest Alaska

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Today's Video of the Day from the <a href="https://www.acs.org/">American Chemical Society</a> (ACS) reveals that proteins on flu viruses are actually flexible, tilting and waving in a “breath-like” motion. According to the experts, these proteins could be used to better defend against the flu.



"The main antigenic targets of influenza virus are two surface glycoproteins, hemagglutinin (HA) and neuraminidase (NA). Whereas the structural and dynamical properties of both glycoproteins have been studied previously, the understanding of their plasticity in the whole-virion context is fragmented," wrote the researchers.



To investigate, the team conducted detailed simulations of the influenza A H1N1 virion, or the swine flu. The experts concluded that the visualizations show many new vulnerable states of flu viruses, which could improve future vaccines and antiviral drugs.



Video/ Image Credit: American Chemical Society&nbsp;



---



By <a href="mailto:csexton@earth.com">Chrissy Sexton</a>, <a href="https://www.earth.com/staff/">Earth.com</a> Editor



Check us out on <a href="https://www.earth.com/earthsnap/">EarthSnap</a>, a free app brought to you by Eric Ralls and Earth.com.

Flu viruses are more flexible than expected

[sendtonews key="G9bUoxcjr4-2511624-12187" type="single"] Today's Video of the Day from the...

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Today’s Video of the Day from the <a href="https://www.esa.int/">European Space Agency</a> features Lake Trasimeno, which is located west of Perugia in central Italy. It is the fourth largest lake in the country. While Trasimeno’s water level varies, it has a maximum depth of approximately six meters.&nbsp;



"In this Copernicus Sentinel-2 image, captured on 6 August 2022, the lake’s emerald green colour is likely due to the presence of phytoplankton. Streaks in the water, particularly visible in the west, indicate the presence of soil and sediments which have been stirred up by winds. Dark colored waters in the southern part of the lake indicate a presence of submerged and floating macrophytes (aquatic plants) as well as algae," says ESA.



"Surrounded by hills on three sides, Trasimeno is subject to heavy storms created by winds, especially from the north and west. There are three islets in the lake: Maggiore, Minore and Polvese (the largest). The lake’s shores are sparsely inhabited with only two popular villages: Castiglione del Lago and Passignano sul Trasimeno."



"Italy is experiencing its worst drought in 70 years which has affected drinking water supplies, hydroelectric power and agricultural production. High temperatures, hot winds and lack of rainfall are the main causes of drought in the Umbrian region which saw Lake Trasimeno’s drop 1.3 m, reaching the limit of the hydrometric zero in July 2022."



Video/Image Credit: ESA&nbsp;



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By <a href="http://csexton@earth.com">Chrissy Sexton</a>, <a href="https://www.earth.com/staff/">Earth.com</a> Staff Writer

Lake Trasimeno in Central Italy

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Today's Video of the Day from the <a href="https://www.acs.org/">American Chemical Society</a> describes a new self-powered nanosensor that can instantly detect mercury contamination with the tap of a finger.&nbsp;



The oxidized form of mercury can be harmful when it is ingested through contaminated water or food. This makes it necessary for experts to develop sensors that can quickly and accurately detect the presence of mercury.&nbsp;



Zong-Hong Lin and colleagues have now created a triboelectric nanosensor (TENS) that can detect mercury by simply by touching a sample. According to the researchers, their TENS could serve as the basis for similar devices to safely and remotely monitor other pollutants.



Video Credit: American Chemical Society&nbsp;



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By <a href="mailto:csexton@earth.com">Chrissy Sexton</a>, <a href="https://www.earth.com/staff/">Earth.com</a> Editor



Check us out on <a href="https://www.earth.com/earthsnap/">EarthSnap</a>, a free app brought to you by Eric Ralls and Earth.com.

Detecting mercury contamination with the tap of a finger

[sendtonews key="LvS8v8bp9z-2564889-12187" type="single"] Today's Video of the Day from the...

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Today’s Video of the Day from the <a href="https://www.acs.org/">American Chemical Society</a> explores the ability of salt to transform the way that foods and beverages taste. Salt is known to cover up undesirable flavors, such as bitterness in coffee or beer, but how exactly does sodium chloride change the taste of other compounds?



One previous study showed that, not only does salt suppress bitterness, but also enhances sweetness and sourness. Another study revealed that bitterness reduction by salt seems to be happening at the tongue receptor level as well as in the brain.&nbsp;



While it is known that salt taste is mediated by the presence of sodium channels in the form of taste buds, experts believe that there is also an unknown receptor responsible for how we taste salt that has not yet been identified.&nbsp;



Video Credit: ACS Reactions



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By <a href="mailto:csexton@earth.com">Chrissy Sexton</a>, <a href="https://www.earth.com/staff/">Earth.com</a> Editor



Check us out on <a href="https://www.earth.com/earthsnap/">EarthSnap</a>, a free app brought to you by Eric Ralls and Earth.com.

How does salt makes things taste better?

[sendtonews key="X0f6OHYoI4-2310561-12187" type="single"] Today’s Video of the Day from the...

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Today’s Video of the Day from the <a href="https://www.esa.int/">European Space Agency</a> features Santiago, the capital city of Chile. The city is located in the center of the Santiago Metropolitan Region, which has a population of about eight million people.&nbsp;



'The weather of Santiago resembles the Mediterranean climate with dry and warm summers with temperatures reaching up to 35°C (from October to March) and cool and humid winters that can drop to 0°C (from April to September)."



"The city lies in the centre of the country’s central valley around 80 km from the Pacific Ocean to the west and borders Argentina to the east. A tiny part of Argentina is visible in the top-right corner of the image where the mountain crest of the Andes Mountains acts as a divider between the two countries," says ESA.



Video/ Image Credit: ESA



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By <a href="mailto:csexton@earth.com">Chrissy Sexton</a>, <a href="https://www.earth.com/staff/">Earth.com</a> Editor



Check us out on <a href="https://www.earth.com/earthsnap/">EarthSnap</a>, a free app brought to you by Eric Ralls and Earth.com.

Santiago, Chile in South America

[sendtonews key="JRaP49ISmm-2357509-12187" type="single"] Today’s Video of the Day from the...

Spiral,Galaxy,,Illustration,Of,Milky,Way

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Astronomers at <a href="https://www.jhu.edu/">Johns Hopkins University</a> have created an interactive map of the universe, including the actual position and real colors of 200,000 galaxies. The map allows the public to access data that was previously only available to scientists.



The map was developed using data collected by the Sloan Digital Sky Survey. For over two decades, a telescope in New Mexico was aimed at slightly different locations to capture the night sky.&nbsp;



"Growing up I was very inspired by astronomy pictures, stars, nebulae and galaxies, and now it's our time to create a new type of picture to inspire people," said map creator Brice Ménard, a professor at Johns Hopkins. "Astrophysicists around the world have been analyzing this data for years, leading to thousands of scientific papers and discoveries. But nobody took the time to create a map that is beautiful, scientifically accurate, and accessible to people who are not scientists. Our goal here is to show everybody what the universe really looks like."



"In this map, we are just a speck at the very bottom, just one pixel. And when I say we, I mean our galaxy, the Milky Way which has billions of stars and planets. We are used to seeing astronomical pictures showing one galaxy here, one galaxy there or perhaps a group of galaxies. But what this map shows is a very, very different scale."



"From this speck at the bottom, we are able to map out galaxies across the entire universe, and that says something about the power of science."



The <a href="https://mapoftheuniverse.net/">interactive map</a> is available online, where it can be downloaded for free.



Video Credit: Johns Hopkins&nbsp;



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By <a href="mailto:csexton@earth.com">Chrissy Sexton</a>, <a href="https://www.earth.com/staff/">Earth.com</a> Editor



Check us out on <a href="https://www.earth.com/earthsnap/">EarthSnap</a>, a free app brought to you by Eric Ralls and Earth.com.

Interactive map of the universe includes 200,000 galaxies

[sendtonews key="e4ZG0Jawp3-2374785-12187" type="single"] Astronomers at Johns Hopkins University have created...

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Lesotho: Africa's "Kingdom in the Sky" Today’s Video of the Day from the <a href="https://www.esa.int/">European Space Agency</a> features northwest Lesotho in South Africa.



According to ESA, Lesotho is the only nation in the world that lies completely above 1,000 m in elevation. The country is famous for its tall mountains and narrow valleys, and is known as Africa's "Kingdom in the Sky."



Out of a population of around two million people, about 80 percent live in rural areas. More than 75 percent of these people are engaged in <a href="https://www.earth.com/news/climate-change-will-have-a-global-impact-on-agriculture/">agriculture</a>, including rainfed cereal production and animal grazing.&nbsp;



ESA reports that the country’s agricultural system faces a growing number of issues, with climate-related vulnerabilities such as drought, floods and extreme temperatures occurring more frequently. 



Diamonds are amongst the minerals found in the mountains. Indeed, Lesotho can truly be called the Kingdom in the Sky. Beautiful, culturally rich, safe, affordable, and easily accessible from Durban and Johannesburg, mountainous Lesotho is a vastly underrated travel destination. the Kingdom of Lesotho (Sotho: 'Muso oa Lesotho) is an enclaved country in southern Africa. It is just over 30,000 km2 (11,583 sq mi) in size and has a population of around 2 million.



Video Credit: ESA&nbsp;&nbsp;



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By <a href="mailto:csexton@earth.com">Chrissy Sexton</a>, <a href="https://www.earth.com/staff/">Earth.com</a> Staff Writer 



Check us out on <a href="https://www.earth.com/earthsnap/">EarthSnap</a>, a free app brought to you by Eric Ralls and Earth.com.

Lesotho: Africa's "Kingdom in the Sky"

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Today's Video of the Day from the <a href="https://www.esa.int/">European Space Agency</a> features Dublin, the capital and largest city of Ireland. Beyond its pub culture, Dublin is known as a modern culinary destination and a UNESCO City of Literature.



"Dublin is located near the midpoint of Ireland’s east coast in the province of Leinster. The city, which covers an area of around 115 square kilometers, is bordered by the Dublin Mountains, a low mountain range to the south, and is surrounded by flat farmland to the north and west," says ESA.



"The city straddles the River Liffey, which rises in the Wicklow Mountains and flows around 80 kilometers eastwards through the city of Dublin, in which it is canalised and bordered with quays. It then empties into Dublin Bay, an arm of the Irish Sea."



Dublin has an abundance of green spaces, including one of the largest enclosed public parks in any European capital city. Phoenix Park, which was originally formed as a royal hunting park in the 1660s, includes 707 hectares of green space.



Video Credit: ESA&nbsp;



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By <a href="mailto:csexton@earth.com">Chrissy Sexton</a>, <a href="https://www.earth.com/staff/">Earth.com</a> Editor



Check us out on <a href="https://www.earth.com/earthsnap/">EarthSnap</a>, a free app brought to you by Eric Ralls and Earth.com.

The city of Dublin on Ireland's east coast

[sendtonews key="qjvhBOBnY8-2426650-12187" type="single"] Today's Video of the Day from the...

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Today's Video of the Day from the <a href="https://www.esa.int/">European Space Agency</a> features the province of Zaragoza in northeast Spain. The image was captured by the Copernicus Sentinel-2 mission.



"Together with the provinces of Huesca and Teruel, Zaragoza formed the old kingdom of Aragon. Its capital, also called Zaragoza (not visible in this image) is home to around half of Aragon’s population," says ESA.



"The Ebro River can be seen winding its way through the province from west to east in this image. Between its source in the Cantabrian Mountains in the northwest and its delta on the Mediterranean coast, the Ebro River is fed by more than 200 tributaries as it flows 910 km across much of northern Spain."



Since rainfall is very scarce in this region, irrigation in the Ebro basin is critically important. In the valleys surrounding the Ebro River, many fields are used for growing crops such as corn, wheat, and barley.



Video/ Image Credit: ESA



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By <a href="mailto:csexton@earth.com">Chrissy Sexton</a>, <a href="https://www.earth.com/staff/">Earth.com</a> Editor



Check us out on <a href="https://www.earth.com/earthsnap/">EarthSnap</a>, a free app brought to you by Eric Ralls and Earth.com.

The province of Zaragoza in northeast Spain

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Today’s Video of the Day from <a href="https://earthobservatory.nasa.gov/">NASA Earth Observatory</a> reveals the evolution of the Columbia Glacier in southeastern Alaska. Columbia is among the fastest shrinking glaciers in the world, and the video documents its rapid retreat over the years.&nbsp;



Columbia Glacier is a large, multi-branched calving glacier that flows out of the Chugach Mountains to the Prince William Sound.&nbsp;



According to USGS, Columbia had a long history of stability prior to 1980, with a length 41 miles, and small, short-lived advances or retreats.



In the years since 1980, however, satellite images have captured Columbia’s alarming retreat. By using false-color images, scientists can distinguish between snow and ice, open water, vegetation, and rocky debris on the glacier’s surface.



The series of false-color images featured in today's video were acquired over the span of 35 years. You can see that by 2021, the glacier’s main branch had retreated about 15 miles from its initial position.



The Columbia Glacier has also lost more than 50 percent of its volume, mostly due to calving. <a href="https://www.earth.com/video/nasa-reveals-3d-visual-of-an-atmospheric-river/">NASA</a> reports that while climate change likely started the retreat, mechanical processes kept the disintegration going.



The NASA images are provided by Jesse Allen, Robert Simmon, Joshua Stevens, and Lauren Dauphin using data from Landsat satellites, from the U.S. Geological Survey, and data from MODIS on NASA’s Terra satellite. The structure of Columbia’s moraine played a large role in the stability of the glacier before 1980. 



Like other tidewater glaciers, the Columbia built up a moraine over time, and the mixture of ice and rock functioned like a dam keeping out the sea. It was supported on one end by the shoreline and by the underwater terminal moraine at the other.



Video Credit: NASA Earth Observatory/&nbsp; NASA’s Scientific Visualization Studio



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By <a href="mailto:csexton@earth.com">Chrissy Sexton</a>, <a href="https://www.earth.com/staff/">Earth.com</a> Editor



Check us out on <a href="https://www.earth.com/earthsnap/">EarthSnap</a>, a free app brought to you by Eric Ralls and Earth.com.

The rapid retreat of the Columbia Glacier

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Today’s Video of the Day from the <a href="https://www.esa.int/">European Space Agency</a> features the Pyrenees Mountains, which form a natural boundary between France and Spain in southwest Europe.



The mountain range is 430 kilometers in length. It stretches from the Mediterranean Sea on the east to the Atlantic Ocean on the west.



At an elevation of 3404 meters, Pico de Aneto is the highest mountain peak in the Pyrenees, and the third-highest peak in Spain. Pico de Aneto is located in the Posets-Maladeta Natural Park, which spans more than 82,000 acres.&nbsp;



"Geological studies have revealed that the Pyrenees Mountains have been around for longer than the Alps, with their sediments first deposited in coastal basins during the Paleozoic and Mesozoic eras," reports ESA.



"The entire mountain range formed due to the upwelling of large sedimentary rocks by the collision of the Iberian and the Eurasian plate around 100 to 150 million years ago, followed by intense erosion from ice and water."



The western Pyrenees receive more precipitation due to moisture blowing in from the Atlantic Ocean. The mountain range contains many lakes, several small glaciers, and some of the highest waterfalls in Europe.



Video &amp; Image Credit: ESA



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By <a href="mailto:csexton@earth.com">Chrissy Sexton</a>, <a href="https://www.earth.com/staff/">Earth.com</a> Editor



Check us out on <a href="https://www.earth.com/earthsnap/">EarthSnap</a>, a free app brought to you by Eric Ralls and Earth.com.

The Pyrenees Mountains in southwest Europe

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Earth,Like,Exoplanet,3d,Render

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Today's Video of the Day from <a href="https://www.nasa.gov/goddard">NASA Goddard</a> describes two exoplanets that are orbiting a star 218 light-years away. A team of researchers led by the University of Montreal has found evidence that these planets are "water worlds."



The experts used data from NASA’s Hubble and Spitzer Space Telescopes. They discovered that exoplanets Kepler-138 c and Kepler-138 could be composed largely of water.



"We previously thought that planets that were a bit larger than Earth were big balls of metal and rock, like scaled-up versions of Earth, and that's why we called them super-Earths," explained study co-author Björn Benneke.&nbsp;



"However, we have now shown that these two planets, Kepler-138 c and d, are quite different in nature and that a big fraction of their entire volume is likely composed of water. It is the best evidence yet for water worlds, a type of planet that was theorized by astronomers to exist for a long time."



Video Credit: NASA Goddard



Image Credit: NASA, ESA, and Leah Hustak (STScI)



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By <a href="mailto:csexton@earth.com">Chrissy Sexton</a>, <a href="https://www.earth.com/staff/">Earth.com</a> Editor



Check us out on <a href="https://www.earth.com/earthsnap/">EarthSnap</a>, a free app brought to you by Eric Ralls and Earth.com.

Two distant planets may be "water worlds"

[sendtonews key="QIoVYJqRBi-2434608-12187" type="single"] Today's Video of the Day from NASA...

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Satellites reveal how Earth's systems are interconnected Today’s Video of the Day from <a href="https://www.nasa.gov/goddard">NASA Goddard</a> describes Earth’s interconnected systems, and how this network is affected by rising temperatures.&nbsp;



During 2020, average global temperatures matched the hottest year on record. The hurricane season was also record-breaking, with many of the storms intensifying at extraordinary speeds. Hot water in the ocean is fuel for hurricanes. The satellite data shows that it's all one interconnected system showing how Satellites reveal how Earth's systems are interconnected.



According to NASA, dust swept up from Northern Africa plays a major role in the formation of hurricanes, and is also a key source of fertilization in the Amazon rainforest. As a result of<a href="https://www.earth.com/news/seagrass-wasting-disease-is-fueled-by-climate-change/"> climate</a> change, dust plumes are expected to decline, which will have an effect on vegetation far away.&nbsp;



Images from Earth-observing satellites show how the world’s plant life is affected by natural disasters, fires, and deforestation. Satellites also reveal how widespread changes in vegetation impact waterways,&nbsp; the climate, air quality. Satellites communicate by using radio waves to send signals to the antennas on the Earth. "Earth From Space" is a groundbreaking two-hour special that reveals a spectacular new space-based vision of our planet. 



Video Credit: NASA Goddard&nbsp;



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By <a href="mailto:csexton@earth.com">Chrissy Sexton</a>, <a href="https://www.earth.com/staff/">Earth.com</a> Editor



Check us out on <a href="https://www.earth.com/earthsnap/">EarthSnap</a>, a free app brought to you by Eric Ralls and Earth.com.

Satellites reveal how Earth's systems are interconnected

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Today’s Video of the Day from the <a href="https://welcome.miami.edu/">University of Miami</a> Rosenstiel School of Marine and Atmospheric Science explores how changes in water temperatures have affected tiger shark habitats and movements in the North Atlantic Ocean. The study reveals that rising temperatures have caused the sharks to shift toward the poles over the past 40 years.



“Tiger shark annual migrations have expanded poleward, paralleling rising water temperatures,” explained study lead author Neil Hammerschlag. “These results have consequences for tiger shark conservation, since shifts in their movements outside of marine protected areas may leave them more vulnerable to commercial fishing.”



The researchers analyzed nine years of tracking data from satellite-tagged tiger sharks, combined with four decades of conventional tag and recapture data provided by National Oceanic and Atmospheric Administration (NOAA) Cooperative Shark Tagging Program.



The experts found that during the last decade of record heat, for every one-degree Celsius increase in water temperatures, tiger sharks migrated further poleward by over 400 kilometers. They also migrated two weeks earlier than usual to waters off the northeastern coast of the United States.



“Given their role as apex predators, these changes to tiger shark movements may alter predator-prey interactions, leading to ecological imbalances, and more frequent encounters with humans,” concluded Professor Hammerschlag.



Video Credit: University of Miami Rosenstiel School of Marine and Atmospheric Science



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By <a href="mailto:csexton@earth.com">Chrissy Sexton</a>, <a href="https://www.earth.com/staff/">Earth.com</a> Editor



Check us out on <a href="https://www.earth.com/earthsnap/">EarthSnap</a>, a free app brought to you by Eric Ralls and Earth.com.

Tiger sharks are shifting poleward as temperatures rise

Today’s Video of the Day from the University of Miami...

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Today’s Video of the Day from the <a href="https://www.esa.int/">European Space Agency</a> is focused on the melt ponds that emerge during the spring and summer on the Greenland Ice Sheet, which is the largest ice mass in the northern hemisphere.



"Melt ponds are vast pools of open water that form on both sea ice and ice sheets and are visible as turquoise-blue pools of water in this Copernicus Sentinel-2 image," says ESA.



"When snow and ice melts atop glaciers, water flows in channels and streams and collects in depressions on the surface. These melt ponds can speed up the melting of the surrounding ice since they greatly reduce the ice’s ability to reflect sunlight."



"This can create a positive feedback where an increasing number of melt ponds absorb more heat which causes ice cover to melt even faster."



According to ESA, Greenland has been hit with a late-season heatwave that began in early September. This caused the type of melt event that usually occurs in the middle of summer.



"In a recent paper published in Nature Climate Change, scientists found that major sea-level rise from the melting of the Greenland ice cap is now ‘inevitable’ even if the burning of fossil fuels were to halt overnight," says ESA. "Using satellite observations of Greenland ice loss and ice cap from 2000 to 2019, the team found the losses will lead to a minimum rise of 27 cm regardless of climate change."



Video Credit: ESA&nbsp;



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By <a href="mailto:csexton@earth.com">Chrissy Sexton</a>, <a href="https://www.earth.com/staff/">Earth.com</a> Editor



Check us out on <a href="https://www.earth.com/earthsnap/">EarthSnap</a>, a free app brought to you by Eric Ralls and Earth.com.

Melt ponds on the Greenland Ice Sheet

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Today’s Video of the Day from the <a href="https://www.esa.int/">European Space Agency</a> describes a new map of Mars that is providing insight into the planet’s watery past. The map also reveals where future missions could safely land on Mars.&nbsp;



The map has been created over the last decade using observations of water-rich rocks and mineral deposits. The images were captured by ESA’s Mars Express and NASA’s Mars Reconnaissance Orbiter.



"A big surprise is the prevalence of these minerals, with the map revealing hundreds of thousands of water-affected locations in the oldest parts of the planet," says ESA. "The new data will help answer exciting questions about Mars’ climate history, whether water was globally persistent or confined to short, intense episodes, and whether the conditions were ever suitable for life."



"Specifically, the map shows the locations and abundances of aqueous minerals. These are from rocks that have been chemically altered by the action of water in the past, and have typically been transformed into clays and salts."



According to John Carter of the Institut d’Astrophysique Spatiale (IAS), our collective understanding of Mars has been oversimplified. He explained that planetary scientists have tended to think that only a few types of clay minerals on Mars were created during its wet period, then as the water gradually dried up, salts were produced across the planet.



The new map shows that the composition of Mars is much more complicated than what we thought. For example, while many salts formed after Martian clays, there are some salts that are presumed to be older than some of the clays.&nbsp;



“The evolution from lots of water to no water is not as clear cut as we thought, the water didn’t just stop overnight. We see a huge diversity of geological contexts, so that no one process or simple timeline can explain the evolution of the mineralogy of Mars. That’s the first result of our study. The second is that if you exclude life processes on Earth, Mars exhibits a diversity of mineralogy in geological settings just as Earth does,” said Carter.



Video Credit: ESA



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By <a href="mailto:csexton@earth.com">Chrissy Sexton</a>, <a href="https://www.earth.com/staff/">Earth.com</a> Editor



Check us out on <a href="https://www.earth.com/earthsnap/">EarthSnap</a>, a free app brought to you by Eric Ralls and Earth.com.

The history of Mars is much more complex than we thought

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