A recent study by Mayo Clinic shows that exercise and other physical activities can reduce the number of senescent cells.

Dr. Nathan LeBrasseur, director of the Robert and Arlene Kogod Center on Aging at Mayo Clinic, says people must prioritize physical activity, especially as they age.

Watch: The Mayo Clinic Minute

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Aging and exercising

There is no magic pill to reverse the aging process. But if you want to counter the biological mechanisms that drive age-related conditions, like the accumulation of senescent cells, you will need to exercise.

"Just being more active throughout your day appears to be sufficient to reduce kind of the burden of senescence cells in an individual," says Dr. LeBrasseur.

Many people tend to lead sedentary lifestyles when they age. But Dr. LeBrasseur says older adults should find ways to become more active throughout the day.

"Dedicating time, purposeful time, to getting some form of aerobic exercise or endurance exercise, like walking or cycling or swimming, and also getting some form of strength training is critically important," says Dr. LeBrasseur.

He says just adding 30 minutes of activity daily can be beneficial.

"(It) may have benefits for muscle strength or bone health, or maybe even cognitive health and function," explains Dr. LeBrasseur.

Exercising can beneficial

• Controls weight.
• Boosts energy.
• Enhances cognitive function.
• Promotes better sleep.

Dr. LeBrasseur, is one of the medical editors of Mayo Clinic on Healthy Aging. He is also the Director of the Robert and Arlene Kogod Center on Aging and the Co-Director of the Paul F. Glenn Center for Biology of Aging Research, and the Scientific Director of the Office of Translation to Practice at Mayo Clinic. 

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And both the foods being taken off the list and the new foods now approved to use that claim might surprise you.

Watch: The Mayo Clinic Minute

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"This was long overdue. The term 'healthy' as used as a claim for foods is way out of date," says Dr. Donald Hensrud, a Mayo Clinic physician specializing in nutrition and the editor of "The Mayo Clinic Diet."

Dr. Hensrud says the FDA's updated claim for using the word "healthy" on packaging labels is more in line with the Dietary Guidelines for Americans, and things like fortified white bread, highly sweetened cereals and yogurt with added sugars will no longer be labeled as "healthy."

"Now, when people see the simple term 'healthy food' on foods, it meets certain criteria. There's evidence supporting its health. It contains low amounts of saturated fat and sodium like it did before, but now also low amounts of sugar," he says.

Some new foods that have been added to the "healthy" label list are fruits, vegetables, eggs, whole grains, fatty fish such as salmon, olive oil, nuts, seeds and even water. "And we know from years of research that these foods are healthy," says Dr. Hensrud.

"The FDA is going to work on a symbol that foods can use that have the healthy claim approved for it, and that'll make it easier for people to identify healthy foods," he says.

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Dr. Nathan LeBrasseur, director of the Robert and Arlene Kogod Center on Aging at Mayo Clinic, says it's never too late to get moving, even if you're an older adult.

Watch: The Mayo Clinic Minute

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Starting a workout program or being physically active takes motivation and commitment. The key is to start slowly and do something you take pleasure in.

"If you hate swimming, don't try to start to become a swimmer. But (if) you enjoy dancing or other activities (such as) gardening, those are forms of activity that once you engage in, you increase your consistency and compliance that will have the most health benefits," says Dr. LeBrasseur.

Being active can build muscle strength and improve cognitive and cardiovascular health.

"Three percent, or 30 minutes a day, of our waking hours, if we commit that to physical activity, will have huge benefits," explains Dr. LeBrasseur.

And for those young at heart, the Centers for Disease Control and Prevention recommends 150 minutes of moderate exercise a week.

"As we get older, dedicating time, purposeful time, to getting some form of aerobic exercise or endurance exercise, like walking or cycling or swimming, and also getting some form of strength training is critically important," says Dr. LeBrasseur.

Tips to get started and stick with a workout plan:

• Research workout routines.
• Schedule your workouts.
• Find an exercise buddy.
• Be consistent.

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Excitement filled the auditorium at the Walleye Tank: Ice Fishing Edition, held recently at Mayo Clinic in Rochester, Minnesota.

Thirteen teams took the stage to present their healthcare innovations to a panel of judges and an audience attending in person and online. Projects ranged from addressing the needs of patients with rare or chronic diseases to improving lives through assistive technology.

Each team had two minutes to pitch its innovation, followed by three minutes of Q&A with the judges. Presenters addressed five key questions: Why is it a problem? What is your solution? Why you? Why now? And how is it a business?

Modeled after the TV series "Shark Tank," the Walleye Tank is Minnesota's premier life sciences pitching competition. It provides medical and life science startups with an opportunity to raise capital and network with potential partners. Contestants pitch their projects to a panel of judges, or "Walleyes," vying for cash prizes while receiving valuable feedback and exposure that may advance their innovations.

"Walleye Tank is where innovation meets opportunity here in Minnesota," said Waleed Brinjikji, M.D., medical director of Mayo Clinic Research Innovation, in his opening remarks. "Walleye Tank is a testament to the power of innovation and the potential of entrepreneurs to shape a dynamic and resilient future, both here in Minnesota as well as throughout the globe."

The event was co-sponsored by Mayo Clinic, the University of Minnesota, Launch Minnesota and the Medical Alley Association. Judges representing Mayo Clinic were Alan Gonzalez Suarez; Christine Lee, M.D., Ph.D., Radiology-Diagnostic; Emanuel Trabuco, M.D., Obstetrics and Gynecology; Jason Tri, Cardiovascular Research; and Marina Walther-Antonio, Ph.D., Obstetrics and Gynecology.

Meet the winning teams

Participants competed in three divisions, sharing a total of $20,000 in funding. The winning teams were:

Junior Division: Entrepreneurs in the early stages of business development

• Winner: GroLimb ($2,500)
  Below-knee, adjustable pediatric prosthesis.
• Runner-up: Minneapolis Veterans Medical Center RECOVER ($1,500)
  Upright mobility scooter for older Americans.

Mid-Level Reeler Division: Incorporated companies in the early stages of fundraising

• Winner: One Health Biosensing Inc. ($3,500)
  Health sensing platform for continuous glucose monitoring.
• Runner-up: NorthStar Cryo ($1,500)
  Device enabling long-term cryopreservation of islets from donor or stem cell-derived sources.

Professional Division: Established life science businesses with active sales

• Winner: Zepto Life Technology Inc. ($8,000)
  Invasive fungal infection diagnostic solution.
• Runner-up: SENSE-ational Spaces LLC($3,000)
  Custom sensory-friendly spaces for families.

Bridging the gap between invention and commercialization

Support from pitch competitions like the Walleye Tank helps innovators bring their ideas to market and improve the lives of people with health challenges.

Stefan Madansingh, Ph.D., of Mayo Clinic Ventures, outlined the journey of turning a novel healthcare device, therapy or technology from concept to market ― a process that he said can take years to even decades.

"Healthcare startups fundamentally start with the unmet patient needs," Dr. Madansingh explained. However, he emphasized that most innovations fail to bridge the gap between invention and commercialization.

"The technology is almost always only 25% of the solution when you want to actually get it to patients," he said. "Everything we've talked about here ― the IP (intellectual property), the business model, the sales strategy, the fundraising, the leadership ― matter as much or more."

Ron Thacker, Ed.D., entrepreneurial education program coordinator for Mayo Clinic Research Innovation, and Maria Ploessl, chief of staff for University of Minnesota Technology Commercialization, served as co-masters of ceremonies. Alisha Peters, project assistant for Mayo Clinic Research Innovation, and Katie Breslin, office manager and event associate for University of Minnesota Technology Commercialization, co-organized the event.

Walleye Tank is one of several pitch competitions sponsored by Mayo Clinic Research Innovation, which provides education, consultation, project management and funding to accelerate Mayo Clinic innovations in patient care.

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Check out a few of the most popular News Network stories on @mayoclinic social media this past week.

Mayo Clinic Minute: How personalized vaccines target cancer tumors

Vaccines are helpful in protecting against the flu and COVID-19, but could they also play a role in the fight against cancer? Imagine a future where every cancer treatment is personalized to each patient, precisely targeting their unique cancer cells. 

Dr. Keith Knutson, a cancer vaccine researcher at Mayo Clinic, explains how the development of personalized lung cancer vaccines is giving hope to patients.

Mayo Clinic Minute: MRI for dense breasts — what to know

Nearly half of all women who have had a mammogram to screen for breast cancer have been identified as having dense breasts. This makes it more challenging to detect breast cancer. That's one reason why it's recommended to have an additional screening done.

Mayo Clinic Q and A: Leg pain? It may be your arteries

Peripheral artery disease is a common, chronic medical condition that affects circulation in the body due to narrowed arteries. The narrowing of arteries is caused by a buildup of fatty deposits, called plaque, which reduces blood flow from the heart to different regions of the body. This can affect the arms, but most commonly, it is an issue found in the legs. 

Vaginal microbiome may predict postsurgical urinary tract infections 

Each year, many women undergo surgery for pelvic organ prolapse, a condition where weakened muscles and tissues allow organs like the bladder or uterus, to shift and press against the vaginal wall. While the surgical procedure often alleviates symptoms, many women experience urinary tract infections, a common postsurgical complication. ⁠

Mayo Clinic contributes to national Alzheimer's disease research priorities in new report

Alzheimer's disease affects millions of Americans, robbing them of memory and affecting families and loved ones. A new report identifies research priorities for the next decade for Alzheimer's disease and related dementias. ⁠

Nilüfer Ertekin-Taner, M.D., Ph.D., a Mayo Clinic neuroscientist, served on the select ad hoc committee that developed the report, which includes prevention and treatment strategies.

The post In case you missed it: This week’s Top 5 stories on social media appeared first on Mayo Clinic News Network.

As the new year begins, many people are setting resolutions to eat healthier, stay active and manage their weight through dieting.

Dr. Donald Hensrud, a Mayo Clinic physician specializing in nutrition and the editor of "The Mayo Clinic Diet," offers some thoughts on weight management.

"Don't set too lofty a goal, and don't focus only on weight," he says. "I see people who understandably want to lose 50 pounds, but an example I use in financial terms is that trying to lose 50 pounds is like saying, 'I want to make a million dollars' without having a good financial plan to do it. The process of how to do it is much more important than the outcome."

Watch: Dr. Donald Hensrud offers dieting tips for 2025

Journalists: Broadcast-quality sound bites are available in the downloads at the end of post. Name super/CG: Donald Hensrud, M.D./Editor/"The Mayo Clinic Diet"

Focus on the process of lifestyle changes in diet and physical activity, and that will best help to achieve the outcome of weight loss. Start small with changes you can sustain long term. Practical, realistic and enjoyable steps are key. Avoid drastic plans you can't keep up with, like exercising two hours a day, which often leads to burnout.

"This doesn't have to be drudgery. Eating healthfully, living a physically active lifestyle and managing weight can be an enjoyable process," he says.

Where to start? 

Dr. Hensrud says there are many programs available, and he encourages people to find one that promotes health and weight loss.

"If people ate only 500 calories from jelly beans, they'd lose weight. But obviously that isn't the healthiest way to do it," he says.

Dr. Hensurd supports the Mayo Clinic Diet, which is available as a book and an online program. The program focuses on sustainable lifestyle changes, including eating more fruits and vegetables, getting regular physical activity, and building healthy habits over time.

"Our online program has many different tools and resources to help people lead a healthier and more enjoyable lifestyle, such as tracking diet and physical activity habits, ideas for recipes and meal plans, social support, and others," he says.

The program also offers group coaching and integration with fitness devices.

"It's a lifestyle that anyone can do, and it can be effective in helping people manage weight and improve their health," says Dr. Hensrud.

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DEAR MAYO CLINIC: When the holidays end, it's hard to have things to look forward to and find motivation to exercise. How can I stay ahead of the slump and help my family stay active?

ANSWER: As winter settles in, shorter days and colder nights can feel dull. But the mystery of winter nights also offers opportunities for fun, joy, connection and adventure through outdoor activities. Winter nights can be turned into an enchanting experience.

Dressing appropriately is the key to embracing nighttime winter fun in colder climates based on the activity and weather. This may include layers, a hat and mittens or gloves. Don't forget to check the weather forecast.

Give these cold-weather activities a try:

• Hiking. Many parks maintain trails for winter hiking and offer guided nighttime nature events. Wear appropriate footwear or strap-on snowshoes. Stick to well-marked trails and take along water and a flashlight.
• Ice skating or sledding. Many cities offer outdoor rinks and designated sledding spots. Neighborhood hills or a DIY backyard rink can provide nearby fun. Check that rinks are well-maintained and choose sledding hills free of obstacles. Inspect your skates and sleds before using them and don't forget to wear helmets.
• Play tag or build snow creations. Playing in the snow brings laughter and exercise. Dress in layers to keep warm and dry, and take breaks indoors to warm up and avoid frostbite.
• Playground discovery. Playgrounds are fun year-round, even in winter. Try swinging or rolling snowballs down the slides for a new twist on winter playground fun. Watch for icy patches on equipment, and ensure the area is well-lit to avoid slips or falls in the dark.
• Stargazing. Winter nights often offer clearer skies, making it ideal for stargazing. Bring a blanket, download a star map app on your phone to enhance your viewing knowledge and pack warm beverages. Dress warmly, bring a flashlight, and let someone know your location if you're venturing to a remote spot.

For those in warmer climates, winter nights offer unique opportunities to celebrate without the snow. Here are a few ideas:

• Beach bonfire or sunset picnic. Grab some blankets, pack snacks or an easy meal, and bring hot drinks to enjoy the evening. If you're setting up a bonfire, use designated fire pits and follow any local guidelines. Remember to bring flashlights or lanterns, and always pack out what you bring in to leave the area clean.
• Evening hike. Winter months offer cooler evenings that are perfect for exploring local trails. Many parks organize guided night hikes or special stargazing events. Stick to familiar trails and bring plenty of water, as nights in the desert or arid areas can be drier than expected. Always carry a flashlight or headlamp and let someone know your hiking route.
• Holiday light boat parade. Many coastal or lakeside communities organize holiday-light boat parades with boats decorated in festive lights. Bundle up and be sure to bring a flashlight to navigate docks and dark areas safely.
• Nighttime zoo or garden lights tour. Many zoos and botanical gardens offer night tours during the holiday season with sparkling lights and seasonal decorations throughout. Wear comfortable shoes and keep kids close by. Use designated paths and trails.
• Outdoor movie night. Set up a projector and screen in your backyard or a park. Relax with blankets, popcorn and hot chocolate or cider. Check the weather forecast for rain or wind and ensure everyone wears warm layers of clothing. Safely set up any heaters or lanterns.

— Aicha Katty, DNP, Family Medicine, Mayo Clinic Health System, Owatonna, Minnesota

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DEAR MAYO CLINIC: I'm 52 years old and enjoy long walks with my husband and our dog. I recently started to experience pain in my left calf during our walks. The leg pain goes away when I rest. Because I have a history of high blood pressure, I went to see my primary care physician and was diagnosed with peripheral artery disease. What is this condition, and what treatments are available? Will I need surgery?

ANSWER: Peripheral artery disease is a common, chronic medical condition that affects circulation in the body due to narrowed arteries. The narrowing of arteries is caused by a buildup of fatty deposits, called plaque, which reduces blood flow from the heart to different regions of the body. This can affect the arms, but most commonly, it is an issue found in the legs. 

The risk of developing peripheral artery disease increases with age, particularly for those over 65 or after 50 if you have certain risk factors. Factors that can contribute to your risk include:

• A family history of peripheral artery disease, heart disease or stroke
• High blood pressure
• High cholesterol
• Diabetes
• Chronic kidney disease
• Obesity (a body mass index over 30)
• Smoking tobacco/using tobacco products

Many people with peripheral artery disease have mild or no symptoms, while others experience leg pain when walking or even at rest. The severity of your symptoms and the extent of the blockage are used to categorize the stage of your peripheral artery disease and inform specific treatment options.

There are two stages of peripheral artery disease. The early stage is called claudication, when people experience pain when walking or engaging in activity. In this stage, the pain begins during exercise and ends with rest. It is usually felt in the calves, thighs and buttocks. 

The advanced, severe stage of peripheral artery disease is called critical limb threatening ischemia. During this stage, pain is often felt in the feet, even without walking, and is worse during rest or when lying down. You also may experience open sores or wounds on your limbs or feet that won't heal. Critical limb threatening ischemia may cause tissue death or gangrene on your feet. If this goes untreated, it can lead to leg amputation.

Treatment for peripheral artery disease varies depending on its severity. When it's diagnosed early, lifestyle changes and treatment of underlying medical conditions are often enough to manage symptoms. This may mean taking appropriate medications to control high blood pressure and high cholesterol, controlling blood sugar levels if you have diabetes, quitting smoking, eating a healthier diet with fewer fatty and highly processed foods, and regular exercise or engaging in a walking program. 

For more advanced disease, restoration of blood flow is necessary in addition to lifestyle changes. Therefore, the goal of surgery is to restore blood flow and prevent leg amputation. 

One treatment option is percutaneous endovascular surgery, a minimally invasive approach. In this operation, the surgeon guides a thin, flexible tube called a catheter through the groin, foot or wrist to the narrowed part of the artery. A tiny balloon is inflated to widen the blocked artery and improve blood flow. A stent, a small wire mesh tube, may also be placed in the artery to keep it open.

The more invasive surgical option is bypass surgery. The surgeon creates a path around the blocked artery using either a healthy blood vessel from another part of the body or a synthetic one. One end of the healthy vein is connected to the artery above the blockage, and the other is attached below the blockage so that the blood will detour into the bypass. 

When diagnosed with peripheral artery disease, it’s important to consult a vascular surgeon to determine the best treatment for you. Vascular surgeons can perform both minimally invasive procedures and complex bypass surgery. 

By incorporating lifestyle changes and treating any underlying medical conditions early, you can significantly improve your quality of life and prevent progression to more severe stages of disease. Peripheral artery disease is a marker for your overall cardiovascular health, and managing it correctly can lead to a longer, healthier life. — Fahad Shuja, M.B.B.S., Vascular Surgery, Mayo Clinic, Rochester, Minnesota

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A study published in Menopause provides a comprehensive overview of the most common conditions diagnosed in clinical practice among women in the U.S. Upper Midwest during their critical midlife transition.

Overall, eight conditions increased by 45% or more between the ages of 40 and 59, and several conditions were more common in Black women and women living in more socioeconomically deprived neighborhoods.

Jennifer St. Sauver, Ph.D., the study's first author and professor of epidemiology at Mayo Clinic, says that the health of women in midlife is understudied, and comprehensive data about women between the ages of 40 and 59 are lacking.

"Most studies examine men and women together. However, we know that men and women age differently, so it's important to do separate studies to understand these differences," she explains.

Researchers know that hypertension and high cholesterol increase rapidly in both men and women during midlife. However, in this study, the researchers were surprised to see such a significant increase in sleep disorders, acid reflux and conditions related to joint and muscle pain in midlife women, according to Dr. St. Sauver.

Together, these data provide a picture of the most common health conditions that come to medical attention in midlife women and the most rapidly increasing, medically diagnosed conditions during the menopause transition.

Key findings

Eight conditions became significantly more common and increased in women during midlife (ages 40-59).

• Disorders of lipid metabolism (high cholesterol)
• Hypertension (high blood pressure)
• Sleep/wake disorders
• Thyroid disorders
• Esophageal disorders (especially acid reflux)
• Osteoarthritis (joint wear and tear)
• Tendon and synovial disorders (problems with joints and connective tissues)
• Menopausal disorders (especially hot flashes)

Black women and women living in socioeconomically deprived neighborhoods were more likely to have many of these conditions. Black women were more likely to have high blood pressure and esophageal disorders (especially acid reflux) compared to white women across all age groups. Women living in more deprived neighborhoods had a significantly higher prevalence of high cholesterol, high blood pressure, sleep disorders and esophageal disorders.

"Our data provide a comprehensive picture of the most common conditions coming to medical attention in midlife women. They are useful for understanding common diagnoses in women during the menopause transition and suggest that additional attention should be focused on Black women and women with lower socioeconomic status to ensure that common midlife conditions are identified and addressed," says women's health researcher and coauthor Stephanie Faubion, M.D., Mayo Clinic in Florida.

The findings also underscore the need for increased research to understand underlying biological changes in women at midlife and how these changes contribute to the development of many conditions throughout the aging process. Such research may suggest future treatments that could be beneficial for multiple conditions. In addition, the findings highlight the need for increased attention to the health needs of Black women and women with lower socioeconomic status to ensure early diagnosis and treatment of common midlife health conditions.

The study used data from the Rochester Epidemiology Project in Minnesota, including medical records from approximately 1.4 million people in the Upper Midwest. Researchers analyzed data from 86,946 women between the ages of 40 and 59. They examined diagnoses recorded in electronic health records between 2016 and 2019.

Review the study for a complete list of authors, disclosures and funding.

Related: Managing menopause symptoms

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Andrea Delgado, a Mayo Clinic dietitian, says it's best to eliminate what you don't need, including those party food leftovers. 

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Is your refrigerator holding onto holiday leftovers? It's OK to let them go.

"What we want to do is, if we have any remaining food items or beverages that lingered after the holidays, we want to get rid of them," she says.

Either throw leftovers away or slowly eat them in smaller portions.

"We also want to slowly regress back to our old habits. Start introducing vegetables and fruits with most meals," says Delgado.

And pay attention to your food portion sizes. 

"We don't necessarily have to go on a diet. We don't necessarily have to eliminate all of our foods. We just want to look at the portion sizes and the frequency that we have these foods," she says.

Opt for lean protein, whole grains and fresh produce in your diet, still allowing for an occasional treat.

"With nutrition, there is no all or nothing. We can still enjoy those nice treats, those good desserts, those savory beverages. It's all in how much and how often we are having them," says Delgado.

Reset your eating habits with portion control

Simplify your portion control by dividing your plate into three sections. This can assist you in making healthier food choices and managing your portions more effectively.

• One-half: fruit and nonstarchy vegetables
• One-quarter: whole grains
• One-quarter: protein-rich foods, such as legumes, fish or lean meats

Related post:

• Mayo Clinic Minute: How to burn off holiday party calories

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