E. Coli linked to surge in cancer for younger adults | #35
Plus: strong grip, long life; tea, chocolate, and new research on too much sleep
Greetings—
This month, we published a piece on GLP-1 medications like Ozempic and Wegovy, and when you should consider taking these as opposed to natural weight loss strategies. Simply put, this is a HUGE topic of discussion both among my patients and in the entire country.
In the piece, I detail who are the best candidates for GLP-1 medications, and who are the best for lifestyle-only approaches. Of course, it’s not necessarily and either-or decision. Read the whole piece if this is something you or someone you love is thinking about.
And now, on to this month’s new research:
#1: Gut Bacteria Toxin Linked to Colon Cancer Surge in Younger Adults
Researchers analyzed tissue from nearly 1,000 colorectal cancer patients worldwide and found that a DNA-damaging toxin produced by common gut bacteria was frequently present in tumors of younger patients, linking early-life microbiome exposure to these cancers according to a new study published in Nature.
Patients under 40 were 3–5 times more likely to have tumors with the toxin’s mutation signature compared to older patients. This suggests that exposure to toxin-producing E. coli in childhood might accelerate colon cancer risk in adulthood, though the study can’t prove causation.
Experts caution that multiple factors (like diet, lifestyle, and medications) likely contribute to the rise in colon cancer among young adults, with gut bacteria being one important piece of the puzzle.
#2: Strong Grip, Longer Life? A Quick Squeeze Test Predicts Longevity
Want a free peek at your longevity? A growing body of research suggests that handgrip strength is a surprisingly strong predictor of health and lifespan.
In fact, a large study of 140,000 people found grip strength was a better indicator of early death risk than blood pressure. Centenarians were over twice as likely to have had top-tier grip strength in midlife, and weaker grip is linked to higher risk of illness and disability.
You can self-check your grip by squeezing a tennis ball as hard as possible—lasting 90 seconds puts you in an elite strength bracket. (Of course, grip strength is just one marker of fitness, not a guarantee of longevity.)
#3: Tea and Dark Chocolate May Help Lower Blood Pressure
Good news for tea sippers and dark chocolate lovers: a sweeping analysis of 145 clinical trials found that flavanol-rich foods and drinks can lead to modest reductions in blood pressure.
In this meta-analysis, people who regularly consumed flavan-3-ols (naturally occurring compounds in cocoa, tea, apples, and berries) saw their blood pressure drop – an effect comparable to some medications in those with hypertension.
The research, published in European Journal of Preventive Cardiology, also noted improved blood vessel function (endothelial health) in those consuming these plant compounds. While not a replacement for medicine, enjoying a daily cup of tea or a bit of dark chocolate could be a heart-healthy habit alongside other treatments.
#4: Mindfulness Course Eases Hard-to-Treat Depression
Mindfulness-based therapy offers hope for people with depression who don’t improve with standard treatments. In a new clinical trial of over 200 patients with persistent depression, an 8-week mindfulness-based cognitive therapy (MBCT) course significantly reduced depression symptoms compared to usual care in findings published in Lancet Psychiatry.
The average improvement from the mindfulness course was small to moderate, about on par with the effect of adding an antidepressant. Importantly, the program was highly cost-effective (under £100 per patient) and could be delivered through Britain’s NHS therapy services.
The results suggest guided mindfulness training can be a valuable, accessible tool for those with difficult-to-treat depression, helping them manage negative moods when other therapies haven’t fully worked.
#5: Too Much Sleep Could Harm Memory and Thinking – Especially in People with Depression
Can you get too much sleep? A new study of 1,853 adults found that those who regularly slept longer than 9 hours had worse cognitive performance on memory and problem-solving tests – an effect most pronounced in people with depression. Researchers analyzed data from the Framingham Heart Study and observed that long-sleepers scored lower on global cognition and specific domains like decision-making, whereas short sleepers did not show significant deficits.
Notably, depressed individuals who slept excessively had the strongest impairments, regardless of whether they were on antidepressants. These findings, reported in an Alzheimer’s & Dementia journal study, suggest there is an optimal sleep window (~7–8 hours for adults) and that oversleeping, much like sleep deprivation, might be a modifiable risk factor for cognitive decline, particularly in those with underlying mood disorders.
#6: Sleeping After New Experiences Strengthens Memories Long-Term
New research highlights that sleep doesn’t just preserve memories – it actively reshapes and reinforces them. In a creative experiment, adults took a guided tour featuring dozens of unique scenes and were later tested on what they remembered. Those who slept shortly after the experience retained the sequence of events far better – even 15 months later – compared to those who stayed awake, although finer details still faded for everyone. Scientists found that a night of sleep, especially with more deep slow-wave sleep, helped the brain solidify the timeline of the experience while letting trivial details blur.
This suggests our sleeping brains prioritize the most meaningful aspects of memory. The findings, published in Nature Human Behaviour, show how a single night’s sleep can have lasting benefits for memory, underscoring the importance of healthy sleep for learning and memory retention.
#7: Fitter People Have Lower Odds of Long COVID, Study Finds
Yet another reason to stay in shape: a large study is reporting that people with higher cardiorespiratory fitness before getting COVID-19 were significantly less likely to develop long COVID symptoms afterward.
Researchers reviewed fitness test data and health records from over 4,000 adults, comparing those who suffered long COVID (persistent symptoms >3 months) to those who recovered normally. The long COVID group tended to have had lower pre-infection fitness levels (about 1 metabolic equivalent [MET] lower on treadmill tests) than those who bounced back quickly. They also reported doing less physical activity overall.
While the study couldn’t prove causality, the association suggests that better baseline fitness might build resilience against post-viral complications. In short, an active lifestyle and good aerobic fitness may help protect against the lingering fatigue, brain fog, and breathlessness of long COVID. (Of course, vaccination and other precautions remain vital in reducing COVID risks.)
#8: Diets Heavy in Ultra-Processed Foods Linked to Higher Anxiety, Depression, and Addictive Eating
A new study adds to copious evidence that what we eat can impact mental well-being. In a survey of nearly 4,000 adults, those who frequently ate ultra-processed foods (think sugary drinks, fast food, packaged snacks) were far more likely to report anxiety and depression symptoms, and they scored higher on measures of food addiction and cravings.
Researchers in Turkey found that younger, single adults and those not regularly employed had the highest intake of ultra-processed items – and this group showed notably elevated mood distress and addictive-eating behaviors. People with diets lighter in processed foods had significantly lower scores for stress and depression. While this cross-sectional study can’t prove cause-and-effect, it aligns with prior research suggesting a diet rich in whole foods and lower in junk food may foster better mood balance.
Cutting back on ultra-processed fare could potentially improve mental health and reduce compulsive overeating tendencies as the study indicates.