Creatine Without Exercise: Can It Really Help Build Muscle?

Creatine Without Exercise: Can It Really Help Build Muscle?

However, new research suggests that creatine may also offer benefits to middle-aged and older adults who do not follow a structured exercise programme.

Certain Gut Bacteria May Intensify Inflammatory Responses to Vaccines

Certain Gut Bacteria May Intensify Inflammatory Responses to Vaccines

New research suggests that the bacteria living inside the gut may influence how the body reacts after vaccination. Scientists have found that certain gut microbes could contribute to vaccine-related fever and inflammation, potentially explaining why some people experience stronger side effects than others.

The study, published in the journal Science, examined the relationship between the human gut microbiome, immune activity and reactions following an mRNA vaccine against SARS-CoV-2. Researchers say the findings could eventually lead to new ways of reducing unwanted vaccine-related inflammation without weakening the protection vaccines provide.

Nitrite-Free Bacon Is Booming: Is It Really Healthier?

Nitrite-Free Bacon Is Booming: Is It Really Healthier?

Nitrite-free bacon is becoming increasingly popular as shoppers look for ways to make a traditional breakfast favourite seem healthier. But does removing nitrites actually reduce the health risks associated with bacon?

According to a recent report from The Independent, sales of nitrite-free bacon in the UK have been rising significantly. Spending on these products reached £34.8 million in the year to September 2026, while sales volumes also increased. However, experts say the science behind the health claims is more complicated than the words “nitrite-free” might suggest.

Why Are Nitrites Used in Bacon?

Nitrites, including sodium nitrite and potassium nitrite, are traditionally used during the curing of bacon.

They have several important functions. They help prevent the growth of dangerous bacteria, including Clostridium botulinum, which can cause the potentially life-threatening illness botulism. Nitrites also help preserve bacon's characteristic pink colour and contribute to its familiar cured flavour.

So, removing these additives is not as straightforward as simply taking an unnecessary ingredient out of a food.

The Cancer Concern

The concern surrounding nitrites comes partly from their ability to contribute to the formation of N-nitroso compounds, including nitrosamines.

Cooking methods can also matter. The Food Standards Agency's review found that higher cooking temperatures and longer cooking times can be associated with increased levels of nitrosamines and other N-nitroso compounds. Research specifically involving bacon has found that frying at higher temperatures can increase nitrosamine formation.

This has led some consumers to assume that choosing bacon without added nitrites automatically makes it safer.

But researchers say there is currently not enough evidence to make that conclusion.

Is Nitrite-Free Bacon Actually Safer?

The UK Food Standards Agency reviewed scientific research published between 2016 and 2024 to investigate the safety of nitrates and nitrites used as food additives. The review found that evidence directly connecting these additives with cancer risk was inconclusive.

The FSA also concluded that there was no evidence demonstrating that processed meat made without added nitrates or nitrites is necessarily a safer alternative.

That means consumers should be cautious about treating “nitrite-free” as a guarantee of a healthier product.

What About Natural Nitrites?

Another common source of confusion is the difference between synthetic additives and naturally occurring nitrates.

Nitrates occur naturally in vegetables such as spinach, lettuce, celery and beetroot. Government guidance notes that only a relatively small proportion of dietary nitrate exposure comes from its use as a food additive.

Some bacon products marketed as “uncured” or “nitrite-free” use ingredients such as celery powder instead.

However, celery naturally contains nitrates, which can be converted into nitrites during processing. Therefore, replacing conventional nitrites with a natural nitrate source does not necessarily eliminate the chemistry associated with nitrosamine formation.

Bacon Is Still Processed Meat

Perhaps the most important point is that removing nitrites does not transform bacon into a health food.

Bacon remains processed meat because it is preserved through processes such as curing, salting or smoking. The NHS advises people not to eat excessive amounts of red and processed meat because high consumption is associated with health risks, including an increased risk of bowel cancer.

The World Health Organization's cancer research agency also classifies processed meat as carcinogenic to humans based on evidence linking it to colorectal cancer.

The Independent reports that an analysis by the International Agency for Research on Cancer estimated that eating 50 grams of processed meat every day was associated with an 18% increase in colorectal cancer risk.

Cooking Bacon May Matter Too

How bacon is cooked could be another consideration.

Very high temperatures and prolonged cooking can increase the formation of certain potentially harmful compounds. This does not mean that eating one piece of crispy bacon will cause cancer, but it does provide another reason not to rely solely on the “nitrite-free” label.

Cooking bacon at a moderate temperature and avoiding excessively burnt or charred pieces may be a sensible approach.

How Much Bacon Should You Eat?

The NHS recommends that people who consume more than 90 grams of red and processed meat per day reduce their average intake to 70 grams or less. A cooked breakfast containing two standard sausages and two thin rashers of bacon can reach around 130 grams.

This highlights an important point: reducing the overall amount of processed meat may be more meaningful than simply switching from conventional bacon to a nitrite-free version.

The Bottom Line

Nitrite-free bacon may appeal to consumers who want to reduce their exposure to certain additives, but current evidence does not prove that it significantly lowers cancer risk.

The Food Standards Agency says evidence linking nitrate and nitrite additives themselves to cancer remains inconclusive, while processed meat as a category is already associated with an increased risk of colorectal cancer.

For people who enjoy bacon, the more useful strategy may be to eat it less often, keep portions moderate and avoid excessive cooking temperatures, rather than assuming that a “nitrite-free” label makes bacon healthy.

In other words, the biggest health question may not be which bacon you buy, but how much and how often you eat it.

Sugar Rationing in Childhood May Be Linked to Better Health Decades Later, Study Suggests

Sugar Rationing in Childhood May Be Linked to Better Health Decades Later, Study Suggests

What happens during the first years of life may influence health for decades, according to a series of recent studies examining people who grew up during Britain's postwar sugar rationing.

Diabetes and high blood pressure. The findings have also raised intriguing questions about ageing, mental health and how early nutrition may influence the body.

Britain's Postwar Sugar Experiment

Adults were limited to roughly 40 grams of sugar a day, while children received less. Babies and very young children generally had little or no added sugar.

Sugar rationing ended in 1953, creating an unusual natural experiment. Sugar availability changed relatively suddenly because of government policy rather than individual dietary choices. By the second half of 1954, average sugar consumption had almost doubled.

Scientists have now used historical information alongside modern health data to investigate whether that difference in early-life sugar exposure could have lasting consequences.

Lower Risk of Type 2 Diabetes

The same group also had a 20% lower risk of high blood pressure later in life.

These findings do not prove that eating less sugar in childhood directly prevents these conditions. Researchers emphasise that the results show an association rather than definitive causation.

Could Early Nutrition Affect Ageing?

Studies using UK Biobank data have linked early exposure to sugar rationing with lower risks of several other health problems, including cardiovascular and liver disease, respiratory conditions and dementia.

Researchers studying biological ageing also found that people exposed to rationing appeared to have modestly younger biological and organ-age measures. Some measures suggested they were approximately a year younger biologically than people who were not exposed.

Scientists believe this could potentially involve metabolic processes established during early development, although the precise mechanisms remain uncertain.

A Possible Link to Mental Health

The findings have also extended into mental health.

Researchers also found that people exposed to lower sugar availability early in life were less likely to report a preference for sweet foods as adults.

This raises the possibility that early nutrition could influence both biological processes and eating preferences, although more research is needed.

Why the First 1,000 Days Matter

The first 1,000 days generally refer to the period from pregnancy through a child's first two years.

During this time, the brain, metabolism and other body systems undergo rapid development. Researchers believe that nutrition during these developmental windows could potentially influence processes such as insulin sensitivity, appetite regulation and fat-tissue development.

However, scientists do not yet know exactly when sugar exposure may be most important or what specific amount would produce a particular health outcome.

Sugar Rationing Was Not a Famine

Experts stress an important distinction between Britain's sugar rationing and historical famine.

The British population was not experiencing severe overall calorie deprivation. Instead, sugar intake was selectively restricted while the broader diet remained relatively adequate.

This is different from events such as the Dutch famine during the second world war, where severe food shortages were associated with increased risks of obesity and type 2 diabetes later in life.

Therefore, the research should not be interpreted as evidence that children need severe dietary restriction.

What the Findings Mean Today

The research supports existing recommendations to limit free and added sugars, rather than suggesting that parents should eliminate sugar completely.

Current UK guidance recommends that adults and children aged 11 and over consume no more than 30 grams of free sugars per day, with lower limits for younger children. The NHS also advises that sugar should not be added to food or drinks given to babies.

Researchers point out that average sugar consumption in the UK remains roughly twice the recommended level.

The Research Still Has Limitations

Despite the striking findings, scientists remain cautious.

The studies are largely observational, meaning researchers cannot establish that lower sugar exposure directly caused the improved health outcomes. Several of the studies also use overlapping groups of UK Biobank participants.

Independent studies using different populations and research methods will be needed to determine whether the associations represent genuine causal effects.

Conclusion

The story of Britain's postwar sugar rationing is providing scientists with a unique opportunity to examine how early nutrition might influence health many decades later.

However, these findings are not proof that parents should severely restrict children's diets. Instead, they reinforce a more familiar message: balanced nutrition and limiting unnecessary added sugar during early life may be important for long-term health.

More research will be needed before scientists can determine exactly how early sugar exposure affects ageing and disease risk—but Britain's unusual postwar history may be helping reveal just how important those earliest nutritional years can be.

Dumbbell Floor Fly: The Chest Exercise That Can Help Build Muscle Safely

Dumbbell Floor Fly: The Chest Exercise That Can Help Build Muscle Safely

Building a bigger, stronger chest does not always mean lifting heavier weights on a bench press. The dumbbell floor fly is another exercise that can help target the chest muscles while limiting how far the shoulders can move.

The exercise is a variation of the traditional dumbbell chest fly. Instead of lying on a bench, you perform the movement on the floor, which naturally restricts the range of motion. This can help prevent the excessive shoulder stretch that can occur with conventional dumbbell flies.

What Is the Dumbbell Floor Fly?

The dumbbell floor fly involves lying flat on the floor while holding a dumbbell in each hand. You raise the weights above your chest, then slowly open your arms before bringing them back together.

The main purpose is to train the chest through arm adduction, the movement that brings your arms towards the centre of your body.

Because the floor acts as a physical stopping point, your upper arms cannot drop as far as they can during a traditional bench fly. This can make it easier to control the movement and avoid excessive stretching of the shoulder joints.

Why the Floor Variation May Be Useful

Traditional dumbbell flies can place considerable stress on the shoulders if the weights are lowered too far. Men's Health fitness experts have previously highlighted the risk of confusing a useful chest stretch with excessive shoulder extension.

The floor fly addresses this issue by limiting the bottom portion of the movement. Rather than trying to achieve the biggest possible range of motion, the goal is to maintain control and keep tension on the chest.

This makes the exercise particularly useful as a finishing movement after heavier pressing exercises.

How to Perform a Dumbbell Floor Fly

Start by lying on your back with your knees bent and your feet firmly planted on the floor.

Hold a dumbbell in each hand and position the weights above your chest. Keep a small bend in your elbows throughout the movement.

Continue only until your upper arms gently reach the floor or until you reach a comfortable range of motion.

Pause briefly, then use your chest muscles to bring the dumbbells back towards the starting position.

Focus on a controlled movement rather than simply moving the weights as quickly as possible.

Keep Your Shoulders Stable

Good technique is important when performing any chest fly.

Keeping your shoulder blades controlled can help provide a stable base while you move your arms. Men's Health guidance also recommends maintaining whole-body tension during chest exercises rather than completely relaxing on the floor or bench.

Do Not Chase a Deep Stretch

One of the biggest mistakes with chest flies is attempting to lower the weights excessively.

A deeper movement does not automatically mean a better workout. If you feel significant stress in your shoulders rather than a controlled stretch across your chest, reduce the range of motion.

How Many Sets and Reps?

The appropriate number of sets and repetitions depends on your overall training programme and experience.

Men's Health has previously suggested around 3 to 4 sets of 8 to 10 repetitions for the dumbbell floor fly as a chest-training option.

Choose a weight that allows you to maintain good technique throughout every repetition. A controlled, lighter movement is generally more useful than sacrificing form to lift heavier dumbbells.

Other Chest Exercises to Consider

The dumbbell floor fly should not necessarily replace pressing exercises. Movements such as the dumbbell bench press, push-ups and floor press can provide valuable chest-strength work.

Cable flies and resistance-band flies are also alternatives. Cable machines can provide more consistent resistance throughout the movement, while resistance bands can provide greater resistance as they stretch.
Final Thoughts

The dumbbell floor fly is a simple chest exercise that can help you train the pectoral muscles while naturally limiting excessive shoulder movement.

The key is not to chase heavier weights or an unnecessarily deep stretch. Instead, focus on controlled repetitions, stable shoulders and a strong chest contraction.

For anyone adding the exercise to a workout routine, proper technique and an appropriate weight should come before increasing the load.

NCCN Summit Highlights New Strategies to Improve Cancer Prevention and Screening

NCCN Summit Highlights New Strategies to Improve Cancer Prevention and Screening

Cancer prevention and early detection took centre stage at a major health policy summit in Washington, D.C., as experts discussed ways to make cancer screening more accessible, effective and equitable.

The National Comprehensive Cancer Network (NCCN) hosted a two-day Oncology Policy Summit on October 5 and 6, bringing together healthcare professionals, policymakers, patients, advocates, insurers and other experts. The discussions focused on reducing cancer risk, improving screening and addressing barriers that prevent people from receiving potentially life-saving care.

Why Cancer Prevention and Screening Matter

Experts at the summit stressed that many opportunities already exist to prevent cancer or detect it earlier. However, access to these opportunities remains uneven.


Chyke Doubeni, MD, MPH, NCCN's Chief Health Equity Officer at The Ohio State University Wexner Medical Center, highlighted the potential of established prevention and screening strategies to substantially reduce cancer deaths. He also warned that barriers to healthcare access can prevent people from benefiting from these strategies.

The discussion comes as healthcare systems increasingly explore new technologies, including blood-based testing and artificial intelligence, to improve cancer detection.

Improving Access to Cancer Screening

One of the major themes of the summit was accessibility. Even when effective screening tests are available, people may face financial, geographical, organisational or other barriers that make it difficult to complete the recommended process.

Experts discussed the importance of creating better systems that can identify people who need screening, contact them at the right time and ensure that follow-up care does not get lost.

Value-based healthcare models were also discussed as a potential way to encourage preventive care through personalised outreach and evidence-based approaches.

New Technologies Could Change Early Detection
Technology was another important focus of the summit.

The first day examined emerging approaches such as blood-based cancer tests and artificial intelligence-driven efficiencies. These technologies could potentially make certain aspects of cancer screening easier or more efficient.

However, experts emphasised that innovation alone is not enough. New screening technologies must be introduced in ways that allow people from different communities and backgrounds to benefit from them.

Without addressing existing gaps in healthcare delivery, new technologies could potentially increase rather than reduce disparities, according to summit discussions.

Focus on People at Higher Risk

The second day shifted towards individual screening needs, particularly for people with higher cancer risks.

Topics included hereditary cancer risk, genetic testing, follow-up diagnostics, out-of-pocket expenses and continuity of care.

This reflects an important point: cancer risk is not identical for everyone. Family history, genetics, lifestyle, age and other factors can influence the type and timing of screening that may be appropriate.

Experts also stressed that people want practical information about what they can do to reduce their personal cancer risk—not simply a risk score or percentage.

Free Resources for Patients

The summit also highlighted patient-friendly resources from the NCCN.

The organisation provides free NCCN Guidelines for Patients covering topics including breast cancer screening and diagnosis, colorectal cancer screening, genetic testing, lung cancer screening and prostate cancer screening. The materials are available in English and Spanish and are designed to help people understand screening and discuss healthcare decisions with their care teams.

The Bigger Picture

The NCCN summit demonstrates that improving cancer outcomes requires more than developing new treatments. Prevention, early detection, patient education and reliable access to healthcare are all important parts of reducing the cancer burden.

For individuals, following age- and risk-appropriate screening recommendations and discussing personal risk factors with a healthcare professional can be important steps. Screening recommendations can differ from person to person, so medical advice should be based on individual circumstances.

Conclusion

The 2026 NCCN Oncology Policy Summit placed cancer prevention, early detection and healthcare access at the centre of discussions among leading experts.

From tobacco cessation and vaccines to genetic testing, blood-based screening and artificial intelligence, the summit explored a broad range of strategies for reducing cancer risk and finding disease earlier. At the same time, experts emphasised that innovation must be accompanied by better access, affordability and continuity of care.

The overall message was clear: improving cancer prevention and screening is not only about developing better technology—it is also about ensuring that people can actually access and benefit from it.

13 Autumn Superfoods Dietitians Recommend for a Healthier Diet

13 Autumn Superfoods Dietitians Recommend for a Healthier Diet


Autumn brings cooler weather, colourful produce and plenty of opportunities to make healthier food choices. From crisp apples and pears to pumpkin, sweet potatoes and Brussels sprouts, many seasonal foods are naturally rich in fibre, vitamins, minerals and antioxidants.

According to dietitians featured by Good Housekeeping, adding these autumn foods to your meals can help support digestion, heart health, immunity and overall wellbeing.

1. Cranberries

Cranberries are one of autumn's most popular fruits and are packed with antioxidants and plant compounds. Dietitians highlight their potential anti-inflammatory properties and their possible role in supporting heart health and urinary tract health.

Try adding fresh cranberries to a homemade relish, salads, stews or whole-grain dishes.

2. Apples

Apples are an easy autumn snack and an excellent source of soluble fibre. Fibre can help you feel fuller for longer and may also support healthy cholesterol levels.

Enjoy an apple on its own, pair slices with peanut butter or chop them into a seasonal salad.

3. Pears

Pears provide fibre, vitamin C and potassium. A medium pear contains nearly 6 grams of fibre, making it a useful choice for people looking to increase their daily fibre intake.

They can be eaten fresh, added to salads or paired with savoury dishes.
4. Grapes
Autumn grapes can be naturally sweet, crunchy and refreshing. Grapes contain plant compounds that have been studied for their potential benefits for heart, brain, eye and overall health.
They make a convenient snack and can also be roasted and added to savoury meals.

5. Kale

Kale is particularly useful during autumn because it can be added to soups, pasta dishes, grain bowls and smoothies. It provides fibre and several important vitamins and minerals, including vitamin K and calcium, which are important for bone health.
6. Cabbage

Cabbage is an inexpensive and versatile vegetable containing vitamin C and vitamin K. It can be eaten raw in salads and slaws or cooked into soups, stews and other warming meals.
7. Brussels Sprouts

Brussels sprouts provide vitamins C and K along with fibre and beneficial plant compounds. Roasting them with a little olive oil can bring out their natural sweetness and make them a delicious addition to an autumn dinner.

8. Pumpkin

Pumpkin is one of the foods most closely associated with autumn, but it offers more than seasonal flavour. It provides vitamin A, fibre and carotenoids.

Pumpkin purée can be added to oatmeal or smoothies, while savoury pumpkin soup makes a comforting cold-weather meal.

9. Winter Squash

Butternut, spaghetti and acorn squash are nutritious autumn choices. They provide nutrients including beta-carotene and minerals such as potassium, calcium and magnesium.

Spaghetti squash can even be used as an alternative or addition to traditional pasta.

10. Beets

Beets are naturally colourful and contain dietary nitrates. The body can convert these compounds into nitric oxide, which is involved in blood-vessel dilation and healthy blood flow.

Roasted beets work well in salads, while pickled beets can add flavour to sandwiches and grain bowls.

11. Sweet Potatoes

Sweet potatoes are rich in fibre, vitamins, minerals and antioxidants. Their natural sweetness makes them suitable for both savoury and sweet dishes.

Try baking one whole, roasting cubes for a grain bowl or preparing homemade sweet-potato wedges.

12. Mushrooms

Mushrooms are another excellent autumn ingredient. Their savoury umami flavour makes them particularly useful in soups, sauces, casseroles and meat-free meals.

They can add depth and texture while helping make vegetable-based meals more satisfying.

13. Why Seasonal Foods Matter

One of the biggest advantages of autumn produce is variety. Eating a mixture of colourful fruits and vegetables makes it easier to obtain different vitamins, minerals, fibre and plant compounds.

Instead of relying on highly processed foods, you can build meals around roasted vegetables, fresh fruit, whole grains, beans, nuts and lean sources of protein.

A Simple Way to Add More Autumn Superfoods

You do not need to completely change your diet. Start by adding one or two seasonal foods to meals you already enjoy.

For example, add berries or apples to breakfast, pumpkin to oatmeal, kale to soup, roasted Brussels sprouts to dinner or pear slices to a salad.

The key is consistency and variety rather than focusing on one so-called "superfood".

Conclusion

Autumn provides an impressive selection of nutritious foods that can make healthy eating both simple and enjoyable. Cranberries, apples, pears, grapes, kale, cabbage, Brussels sprouts, pumpkin, squash, beets, sweet potatoes and mushrooms all offer different nutritional benefits.

By adding a variety of these seasonal foods to your regular meals, you can increase your intake of fibre, vitamins, minerals and antioxidant-rich plant compounds while enjoying the comforting flavours of the season.