Hello, it’s Tuesday, August 22. You’re about to discover 4 easy workouts to help you sleep better, the 8 best calcium-rich plant foods for healthy bones, how you might unknowingly harm your gut health, a flavor-packed vegan enchilada recipe, and more…
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Eating Strawberries Could Lower Blood Pressure, Boost Brain Function
Daily strawberry consumption is linked to improved cognitive function and lower blood pressure levels, according to a recent study. Overall, those with daily strawberry intake were able to process information more quickly and experienced a 3.6% decrease in systolic blood pressure.
This study follows other clinical trials that have indicated benefits of strawberries for lowering total and LDL (bad) cholesterol levels as well as blood pressure. These benefits have largely been attributed to the antioxidant content of strawberries and a specific biochemical known as pelargonidin.
The latest study was a small one that included 35 adults aged 66-78. They were given either 26 grams of freeze-dried strawberry powder (the equivalent of 2 servings of strawberries) or a placebo powder each day for 8 weeks.
“This study demonstrates that consuming strawberries may promote cognitive function and improve cardiovascular risk factors like hypertension,” said Shirin Hooshmand, a study author. “We’re encouraged that a simple dietary change, like adding strawberries to the daily diet, may improve these outcomes in older adults.”
Fructose May Drive Obesity, Is High in Western Diet
High intake of fructose, a simple sugar, may be a driving force behind obesity and its related health problems, according to recently highlighted findings. Researchers believe it may activate a “survival switch” that causes energy from fructose to be stored rather than used.
This newly presented hypothesis is based on supportive evidence collected from previous research but has not yet been tested in rigorous studies. However, the study authors do point out that other newer studies have uncovered a potential link between “the fructose pathway” and diseases like cancer and neurological disorders.
Most concerning is the fact that fructose is present in large amounts in the standard Western diet. The two biggest sources are table sugar (sucrose), which is a combination of glucose and fructose, and high fructose corn syrup.
While fruit is rich in fructose (a naturally occuring sugar) as well, it also contains a good amount of fiber that slows the digestion of sugar, so your body treats it differently than added sugars. This is not true of fruit juices, which are high in fructose and have the beneficial fiber removed.
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| Partner of the day |  |
Brighter Teeth Without the Chemicals
A healthy smile and whiter teeth can be achieved by using natural, non-toxic ingredients.
Most conventional toothpastes utilize harsh chemicals and artificial additives to remove stains and prevent cavities. These ingredients can cause mouth irritation and even more harmful effects in the long run. Wellnesse has changed oral care by developing an effective whitening formula that is 100% natural and free of parabens, carrageenan, and other toxic chemicals. It uses a natural mineral known as hydroxyapatite to remineralize teeth and a trio of botanicals to combat bad breath and brighten your smile.
Find out more about this non-GMO, chemical-free toothpaste here.
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8 Top Calcium-Rich Plant Foods to Keep Your Bones Strong
Calcium is a top nutrient for bone health, and it’s a myth that you can’t get enough of it without eating dairy. As a prime example, kale packs in more calcium per serving than milk, and bok choy isn’t far behind. Figs and oranges are top calcium-rich fruits, while soybeans are a great source of protein as well as calcium. Broccoli and a specific type of legume known as winged beans also make the list as do seeds like poppy, pumpkin, sesame, and chia. (More)
Low Fiber Intake During Pregnancy May Delay Infant Brain Growth
Fiber is important for more than just gut health. In fact, it’s linked to a lower risk of a number of diseases (including cancer), lower cholesterol levels, and better weight management. Now, a recent study has found that eating enough fiber during pregnancy may also be key for the baby’s health. More specifically, low maternal dietary fiber intake was associated with a higher risk of the child developing a neurodevelopmental delay. (More)
Irregular Sleep Patterns Could Harm Your Gut Microbiome
You’ve probably heard by now that you should get 7-8 hours of sleep each night for optimal health. Unfortunately, how many hours you sleep isn’t the only factor that impacts your wellbeing. Sleep disruptions— like jet lag, shift work, or waking at a different time on weekends— can also be problematic. Some new research has even found that these types of disruptions can negatively alter gut bacteria and fuel poor dietary choices. (More)
Non-Alcoholic Wine May Improve Skin Elasticity, Slow Aging
Grapes and wine both contain an antioxidant compound known as resveratrol that has beneficial effects on skin. However, alcohol is known to have a negative impact on skin, particularly because it’s dehydrating. It’s possible that non-alcoholic wine might overcome this roadblock, since a recent study found that it helped improve skin hydration, smoothness, and elasticity. It also decreased oxidative stress, which could help slow the aging process in skin. (More)
How Blue Light Affects Your Eyes and Sleep
Blue light has the shortest wavelength and highest energy out of the visible spectrum. You’re exposed to it naturally through sunlight, but many modern devices like smartphones, tablets, and televisions also emit it. Blue light from screens may damage retinal cells over time, contributing to an increased risk of macular degeneration and cataracts. It can also disrupt your sleep cycle by interfering with your natural circadian rhythm. (More)
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White blood cells make up only about 1% of your blood, but they play a huge role in immunity. Some, known as memory B and T cells, can “remember” pathogens previously encountered to help provide you with lifelong protection against them.
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| Partner of the day |  |
Correct Cavities Naturally
Tired of natural toothpastes that leave a residue and don’t really work? Try Wellnesse.
Using research-backed ingredients like neem oil and green tea, Wellnesse Whitening Toothpaste helps your body to repair cavities and remineralize teeth. It also fights gum disease and bad breath without harmful chemicals, leaving your teeth feeling clean and residue-free. There’s no gritty texture or strange taste— just an effective formula in a compostable tube. Try Wellnesse for chemical-free whitening and cavity correction.
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> How do you keep intruders out of a cheese castle? Add a moatzarella.
> Why did the yogurt go to an art gallery? It was cultured.
> Why did King Arthur’s army fall asleep in battle? Too many sleepless knights.
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“If you are always trying to be normal, you will never know how amazing you can be.”
-Maya Angelou
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