Keep a firm grip on nutrition

What your grip strength says about your health.

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Today's Ingredients Last week, we checked in on reaction times, what they tell us about the state of our health, and how to sharpen them up. This week, we're going to get a handle on grip strength, how to improve it, and how it's linked to diabetes, healthy aging, and possibly vitamin D levels. Also in today's Nutrition Edition:   • What to eat if you're feeling sick   • Got a stomach ulcer? Drink these   • Going veggie may weaken your bones (but it can be fixed!)   • Nigella seeds are awesome and delicious Bon appétit, Tim Snaith Newsletter Editor, Healthline   Written by Tim Snaith August 10, 2023 • 5 min read Main Course Getting a grip on your health Did you know that the strength of your grip is a sign of your overall health? Let's break it down. Past research shows that grip strength decreases with age and that a weak grip is linked to an increased risk of death. Now, grip strength has been used to develop a new way to detect type 2 diabetes in its early stages, before complications occur. The research found a range of grip strength levels that signal diabetes risk based on sex, age, and weight. Interestingly, a lack of hand grip strength also appears to be a good indicator of premature aging, with a level of accuracy similar to that of measuring a person's age by analyzing their DNA (honestly, they only need to ask). How strong is your grip? What's special about grip strength is that it's such an easy-to-measure proxy for a person's overall muscle strength. You can measure it by using hand tools like grippers or scales. Detecting weakness here — especially in a younger person — helps providers decide whether to take early action to prevent bigger problems later. How to get a (better) grip. All the evidence points to regular exercise being a great way to maintain and build strength, whatever your age or physical ability level. But is there anything nutritional you can do to build it up? Well, possibly. A 2019 review indicated that vitamin D helps optimize muscle strength and function, but more research is needed. 💡 Takeaway: Measuring grip strength can offer an early warning about diabetes, dementia, and other health conditions. Getting enough vitamin D and doing muscle-strengthening activities may help maintain your strength and health as you age. Consider asking to have your vitamin levels and grip strength checked at your next doctor's visit to protect your health. Tell us: Have you ever measured your grip strength? How do you keep your strength up over the years? Let us know at nutritionedition@healthline.com. (Please note that we may use your name and response in an upcoming newsletter!) Kitchen Kit What we're using This handy kit is designed to keep your fingers, hands, wrists, and forearms supple and strong. Start with the softest ball and work your way up to medium and firm as your strength grows. They're textured, so they're less likely to slip and roll away into the distance, which is great, as they're meant to reduce your stress too. Every product we recommend has gone through Healthline's vetting process. If you buy through links on this page, we may receive a small commission or other tangible benefit. Healthline has sole editorial control over this newsletter. Potential uses for the products listed here are not health claims made by the manufacturers. Healthline is owned by RVO Health.   Gaiam Restore Hand Therapy Exercise Ball Kit 4.5  |  1,500+ ratings Details: 3 resistance levels and exercise guide included Shop now Fitness Fuel The truth about eating raw oats Oatmeal isn't just for breakfast anymore. Raw oats are popping up in shakes and snacks as a health food trend. But is scarfing down raw oats actually good for you? ⬆️ The upside: Oats pack a punch of fiber, protein, and micronutrients like magnesium, selenium, and phosphorus. They also contain a special type of soluble fiber called beta-glucan, which can help lower cholesterol and blood sugar levels and decrease appetite. One bonus of raw oats is that they have more resistant starch. This starch resists digestion, helping to balance blood sugar levels and leaving food for healthy gut bacteria. Cooked then cooled oats have more resistant starch too. ⬇️ The downside: Raw oats are drier and may cause indigestion or constipation. They also contain the antinutrient phytic acid, which reduces mineral absorption — but pre-soaking reduces this too. ✅ The verdict?   • Raw oats are fine in moderation.   • Mixing raw and cooked oats creates a crunchy texture and gives you more nutrients and fiber.   • Raw or cooked, oats pack a healthy punch of protein and minerals.   • To avoid tummy trouble, just soak raw oats before eating them. the takeout What we're digesting 🦴 Does a vegetarian diet increase the risk of bone fractures? There's a link to increased risk of hip fracture, but it's possible to offset that through a balanced diet. 🥬 What drinks are good for stomach ulcers? Some of these beverages can help your ulcer heal or prevent further damage. 🥤 Sugar in the form of fructose may be fueling obesity. New research suggests that fructose triggers your body to store fuel, which is great if you're about to hibernate … 🤢 The best foods to eat when you're sick. The right foods can help you feel better, recover faster, or stay hydrated as you recover. Check out the full list here. That's all for today. You know how we were talking about oats just now? Ginger will be back next time with an oaten recipe that does you and them a solid. Until next time, Take care of yourself, and we'll see you again soon!   This edition was powered by a pinch of nigella seeds from the garden.

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