Certain foods and drinks deliver outsized benefits when included in your daily diet. Here are 11 to consume every day:
If you can tolerate caffeine, starting your day with coffee can power up your mind and body. Drinking 3–5 cups of coffee daily has been associated with a decreased risk of dementia by 65% and Alzheimer’s disease by 64%.
Recent studies have pointed to 3 foods with powerful effects at lowering blood pressure.
The first of these foods is oat bran. A study published in April 2021 in the journal Nutrition, Metabolism, and Cardiovascular Diseases found that oat bran benefits the gut microbiome and lowers blood pressure.
In the study, 50 participants with hypertension were assigned to either an oat bran intervention or a control group (split evenly, 25 people in each group). The intervention group was given 30 grams of oat bran daily, which contained 9 grams of fiber. …
Our bodies were made to move.
But that doesn’t mean you need to grind through high intensity interval workouts to experience the benefits of movement.
The simple act of walking is powerful medicine.
A number of recent studies have proven the link between walking and health and longevity.
In one of these studies, published in 2020 in the Journal of Sports Sciences, regular walkers were found to have longer telomeres and slower biological aging than more sedentary people. Specifically, adults who walked at least 150 minutes per week — an average of just 21.4 minutes per day — had longer…
Food is one of the most important parts of human life.
Without food, we won’t get the nutrition and fuel we need to perform optimally in our daily lives. And we know that food choices play a pivotal role in health and longevity.
While your overall dietary pattern is most important, certain foods and supplements can offer additional benefits. In this article, I take a closer look at apple cider vinegar and some of its powerful effects.
It is well known that coffee causes energy and alertness, but coffee can also be a potent cognitive enhancer.
Coffee seems to strongly protect against Alzheimer’s disease and other forms of dementia — but there is a sweet spot consumption range to keep in mind.
In the CAIDE study (Cardiovascular risk factors, Aging and Dementia), drinking 3–5 cups of coffee per day at midlife (average age 50.4 years) was associated with a decreased risk of dementia by 65% and Alzheimer’s disease by 64% after a 21-year follow-up.
That finding is consistent with another study — the FINE study (Finland, Italy…
Nuts can have a powerful impact on your health.
Nuts are the most common snack among centenarians in the Blue Zones — the places around the world where people live the longest — where they eat two handfuls of nuts per day.
Recently a couple of studies have pointed to two types of nuts with especially potent health benefits.
The first study, published last week in the journal Nutrients, analyzed data from 67,014 women and 26,326 men over a period of 20 years. The study found that eating walnuts was associated with a longer life expectancy. Specifically, a greater life…
It turns out that eating chocolate first thing in the morning has some impressive health benefits.
A recent randomized controlled trial showed that eating a large amount of milk chocolate (100 grams) within 1 hour of waking up in the morning actually helps to burn body fat and lower blood sugar levels.
You probably associate chocolate with weight gain, but this study will make you think again. …
Mushrooms are superfoods that protect both your brain and body.
A recent large study published in the Journal of Alzheimer’s Disease found that eating mushrooms can cut your risk of cognitive decline in half.
Specifically, adults who consumed more than two portions of mushrooms weekly had 50 percent reduced odds of having mild cognitive impairment, an early stage of memory loss or other form of cognitive decline.
A portion was defined as three quarters of a cup of cooked mushrooms with an average weight of around 150 grams. …
Americans now spend an alarming 93 percent of their time indoors.
We have become an indoor species, which is having consequences on our physical and mental health.
Staying inside is detrimental on its own, especially since indoor air can be 5 times more polluted than outdoor air. We’re also often sedentary and tethered to a digital device while inside.
But the bigger issue is we’re not reaping the powerful benefits of the great outdoors.
Spending time in nature helps protect against a wide range of diseases, including depression, diabetes, obesity, ADHD, cardiovascular disease, and cancer. …
We now have evidence that eating more fruits and vegetables is directly related to having longer telomeres — which helps to slow the aging process.
When shoelace tips break down, the laces become frayed until they can no longer do their job. The same is true for telomeres — when they erode, DNA strands become damaged and our cells can’t do their job.
Telomere length is maximum at birth and decreases progressively with age…