Health Scoop News

1-Wellness trend: Analog bags👜

2-Health benefits of multivitamin supps💊

3-Prebiotics for gut health🌾🍌🧅🧄

4-Nutrition for PMS😣

I always have my nose in new health research, so I’m sharing some of the most relevant studies with you in regular editions of “Health Scoop News.”

[This news summary is a bit reminiscent of my old “This week in science for holistic health” newsletters that I used to do circa 2016 (I deleted most, but here’s one post I kept live), as well as the rEATsearch podcast I used to co-host.]

Below are summaries and links to a wellness trend, plus my top three recent study picks (comment below to tell me which of these four updates are the most interesting/relevant for you!). All of these recent studies are more clinically relevant than individual studies done using animals, cells, or isolated chemical reactions because these studies were done with people, or they’re reviews/summaries of dozens of previous studies.

1 – Wellness trend: Analog bags👜

There’s a lot of talk lately about getting off social media, stopping doomscrolling, reducing screen time, and overcoming “brain rot.” Now, it looks like a bunch of influencers are sharing what’s in their “analog bags” (US spelling).

Here’s some background info:

• Research on doomscrolling started in 2021. I found only one review study called “Demystifying the New Dilemma of Brain Rot in the Digital Era: A Review.”  This research looked at several studies published in 2023-24 and found links to mental health concerns such as emotional desensitization, cognitive overload, negative self-concept, psychological distress, anxiety, and depression in adolescents and young adults. These are also linked to cognitive issues such as impairment of memory, planning, and decision-making. All of which are worsened by dopamine-driven feedback loops.
• Here’s an article by the Centre for Countering Digital Hate (CCDH) about social media algorithms including their addictive qualities and how they push harmful content like eating disorders: What are algorithms and how do they make social media more harmful? (Note that this article is not peer-reviewed, however it includes links to CCDH’s own previously published research and reports, including summaries of changes social media companies have made to their policies).

Here’s what the experts recommend:

There is research showing that participating in mindful hobbies can help break the habit of doomscrolling and have positive effects on wellbeing, as mentioned in the article, How a mindful hobby could help you break your after-work ‘doomscrolling’ habit.

The review study mentioned above (on “brain rot”) recommends individualized strategies such as controlling screen time, curating digital content, and engaging in non-digital activities.

The CCDH recommends that tech leaders be more transparent and responsible for what is amplified by their platforms, as well as calling on governments and lawmakers to create and enforce better online safety regulations.

How analogue bags are a wellness trend:

This is where the analogue bags come in. People are posting videos sharing their bags full of screen-free activities, including fibre arts (knitting, crochet, cross-stitch), physical books, visual arts (colouring books, sketch books, pencils), paper-based games (sudoku books, crosswords, jigsaw puzzles), and mindfulness habits (journaling, meditation prompts).

To see some examples, simply go on your fav social media platform and look up: analog bag (US spelling).

To address this wellness trend for your health practice, you can create or share your own analogue bag or screen-free hobbies, your recommended meal prep or recipes that you find meditative or soothing (maybe as a printable to eliminate their need to use a screen to follow it), or customize and share related articles, such as:

• Gut microbiome and mental health
• MIND diet for brain health
• Mindful eating for better nutrition
• How to eat (and live) more mindfully

For more information, here’s a link to read the 2025 review study about “brain rot” for yourself:

• https://pmc.ncbi.nlm.nih.gov/articles/PMC11939997/

2 – Proven health benefits of multivitamins (yes, they provide more than just “expensive pee”)💊

Study title: Multivitamin and mineral use: A rapid review of meta-analyses on health outcomes

Researchers reviewed 19 previous studies that included over 5.5 million people who took multivitamin and mineral supplements (MVMs).

Here’s some background info:

• MVMs are among the most popular supplements used worldwide.
• This study wanted to better understand the, “clinical significance of MVM supplementation, especially its potential role in promoting healthspan and longevity,” (e.g., cardiovascular health, cancer incidence, and cognitive decline).
• Why? Because previous studies have shown mixed results (some studies show benefits, others show no benefits), so this one analysed the data from 19 previous studies.

Here’s what the researchers found:

• Randomized control trials (RCTs) have found the following benefits for those who start using multivitamins in the study: cognitive, infection, and blood pressure benefits (no effects on mortality)
• Some observational studies found benefits for certain cancers (colorectal), heart disease (coronary heart disease), cataracts, and fragility hip fractures, but not all studies showed these same results.
• For use in pregnancy, multivitamin supplementation was linked to lower pediatric cancer risks.

Here’s what the researchers concluded based on the results of this review of several studies:

• “Findings support personalized nutrition over broad MVM recommendations to promote healthy aging and longevity.”

In other words, MVM use can have health benefits in some people, so personalizing nutrition strategies is more effective than broadly recommending that everyone take MVMs.

For more information, here’s a link to read the study for yourself:

• https://www.sciencedirect.com/science/article/pii/S1568163725003113?via%3Dihub

3-Prebiotics for gut health🌾🍌🧅🧄

Study title: Prebiotics and Gut Health: Mechanisms, Clinical Evidence, and Future Directions

This is a review of 22 randomized clinical trials (RCTs) published in the past 10 years that tested prebiotics recognized by the International Scientific Association for Probiotics and Prebiotics (ISAPP).

Here’s some background info:

• “Gut health is a critical factor in overall well-being and plays a pivotal role in maintaining optimal physiological function.”
• “An imbalance in the gut microbiota, known as dysbiosis, has been linked to the development of a range of disorders and diseases, such as inflammatory bowel disease, obesity, and neuropsychiatric disorders.“
• Prebiotic = “non-digestible compounds that selectively modulate gut microbiota, are recognized for their potential to promote host health.” Examples include inulin, fructo-oligosaccharides (FOSs), and galacto-oligosaccharides (GOSs) that are fermented by gut microbes into short-chain fatty acids (SCFAs) and other metabolites.

Here’s what the researchers found:

• “Prebiotic supplementation consistently increased the abundance of beneficial bacteria (e.g., Bifidobacterium and Lactobacillus) and SCFA production.”
• Some health benefits of prebiotics include “enhanced stool frequency and consistency, strengthened intestinal barrier function, and modulated immune responses.“

Here’s a diagram of the health benefits that prebiotics have (WHAT impacts prebiotics have on our health):

• https://pmc.ncbi.nlm.nih.gov/articles/PMC12899272/figure/nutrients-18-00372-f003/
  • “Modulates gut microbiota and SCFA production, leading to integrated benefits across the digestive tract (e.g., improved motility and reduced inflammation), metabolic health, and systemic immunity.”

Here’s a diagram illustrating six ways (mechanisms) that prebiotics work (HOW prebiotics impact our health):

• https://pmc.ncbi.nlm.nih.gov/articles/PMC12899272/figure/nutrients-18-00372-f002/
  • (1) optimization of the absorption of minerals (e.g., calcium, iron, and magnesium);
  • (2) promotion of beneficial microbes;
  • (3) enhanced production of metabolic substances, such as SCFAs;
  • (4) inhibition of pathogen growth;
  • (5) modulation of the immune system; and
  • (6) modulation of various cytokines, (e.g., inhibition of pro-inflammatory and increase of anti-inflammatory cytokines).

Here’s what the researchers concluded:

• “Prebiotics, through their specific structural properties, selectively modulate the gut microbiota and enhance SCFA production, translating into clinical benefits for the gastrointestinal and metabolic health of the host.” However, more research is needed.

In other words, this review of 22 clinical trials found that prebiotics have many health benefits in the gut and immune system for some people.

For more information, here’s a link to read the study for yourself:

• https://pmc.ncbi.nlm.nih.gov/articles/PMC12899272/

4-Nutrition for PMS😣

Study title: Premenstrual Syndrome and Nutritional Factors: A Narrative Review of Current Evidence and Clinical Implications

This is a review of 73 published articles about premenstrual syndrome (PMS) and nutrition. The researchers included randomized and non-randomized clinical trials, prospective observational studies, retrospective cohort analyses, case–control studies, as well as review papers.

Here’s some background info:

• Premenstrual syndrome (PMS) = “recurrent physical and psychological symptoms that emerge during the luteal phase of the menstrual cycle and typically resolve with the onset of menstruation.” There are over 200 symptoms of PMS, including “abdominal bloating, breast tenderness, headache, fatigue, myalgia, appetite changes, irritability, emotional lability, anxiety, depressed mood, and impaired concentration.”
• “The incidence of the disease varies across continents and countries, which is why dietary habits may play an important role.”
• Because estrogen and progesterone levels are similar for those who experience PMS and those who don’t suffer the symptoms, the issue may be how the central nervous system responds to these hormonal changes. In other words, the issue may be due to a sensitivity to hormonal fluctuations, rather than the issue being the hormones themselves. This hormonal sensitivity can be due to inflammation, stress, immunity, diet, micronutrient status, smoking, caffeine and alcohol intake, etc.

Here’s what the researchers were looking at when it came to nutrition and PMS symptoms:

• While what we eat may influence PMS symptoms, it can also work the other way around: “PMS itself may influence dietary choices, which in turn can contribute either to the exacerbation or to the improvement of symptoms.”
• Personally, I found this statement interesting: “In particular, fruit consumption has been associated with a reduced risk of psychological symptoms of PMS.”

Here’s what the researchers concluded based on their review of the 73 studies:

• “Overall dietary patterns, rather than isolated nutrients, may influence PMS symptomatology through combined metabolic and neuroendocrine effects.”
• “Dietary patterns characterized by high intake of ultra-processed foods, refined carbohydrates, and saturated fats are more frequently associated with greater symptom burden, whereas healthier dietary patterns appear linked to more favorable profiles. Several micronutrients, including calcium, vitamin D, zinc, iron, and omega-3 fatty acids, have shown potential benefits.“
• Although more research is needed, here is a summary of the dietary recommendations to help reduce PMS symptoms:
  • ✅healthier diets (higher intakes of vegetables, fruits, fibre)
  • ✅adequate calcium
  • ✅adequate vitamin D
  • ✅adequate iron
  • ✅adequate zinc
  • ✅adequate omega-3 fatty acids (fish and seafood)
  • ❌reduce intake of ultra-processed foods (fast food, vegetable oils, mayonnaise, fried foods, salty snacks)
  • ❌reduce intake of refined carbohydrates (refined grains, sugars and sugar-sweetened beverages, fried potatoes)
  • ❌reduce intake of saturated fats (red and processed meat, high-fat dairy products)

In other words, this review study found that PMS symptoms can be reduced by enjoying a nutritious diet higher in fruits, vegetables, fibre, and fish/seafood, while reducing ultra-processed foods, and those high in refined carbs and saturated fats. 

For more information, here’s a link to read the study for yourself:

• https://pmc.ncbi.nlm.nih.gov/articles/PMC12898590/

Signing off and toasting: To keeping up with the latest and greatest wellness trends and scientific research in nutrition, fitness, and health coaching!

Over to you

Which of these updates was the most interesting or relevant to you? Let me know in the comments below!