Green tea has developed quite a glowing reputation over the past several decades. By now, most people know that drinking this popular beverage can help protect against some of the most common and sinister diseases, including cancer, heart disease and diabetes. Research even shows that green tea, thanks to its epigallocatechin gallate (EGCG) content, can raise metabolism and aid in weight loss.

But that’s not all. A recently published study out of Japan reveals that green tea not only reduces the risk of dying from three top killers—heart disease, cerebrovascular disease (which can lead to stroke) and respiratory disease—but it also decreases all-cause mortality (dying from any cause).

In this study, researchers examined the association between green tea consumption and mortality due to all causes, as well as numerous conditions including cancer, heart disease, cerebrovascular disease, respiratory disease, injuries and other causes of death. They followed 90,914 people (aged 40-69). After nearly 19 years of follow-up, 12,874 fatalities were reported.

According to the analyses, the more green tea people drank, the lower their risk of dying from certain diseases. Specifically, in men and women, mortality rates from heart disease diminished with green tea consumption. In addition, the risk of dying as a result of cerebrovascular disease and respiratory disease decreased in men.

Similar conclusions were made in another study published in July 2015. In this meta-analysis of 18 trials, researchers noted that drinking green tea “was significantly inversely associated with cardiovascular disease and all-cause mortality.”

 Three Ways to Get Your Green

Green tea—as well as white, black and oolong varieties—are all derived from Camellia sinensis, a plant native to China and India. The main difference between all these teas is how the leaves are processed. Generally speaking, the less processing the leaves go through, the higher the antioxidant value. Green and white undergo the least amount of processing, making them the richest sources of these protective compounds.

Higher quality brands will give specific instructions for how to brew your tea for optimal taste and antioxidant value. Whenever possible, choose organic tea to minimize the potential for contaminants. To achieve the health benefits noted in these and other clinical trials, try to drink at least three cups a day.

Finally, if green tea  doesn’t  appeal to you (after all, not everyone loves the taste of it), you can still get the health benefits by taking green tea extract supplements. For therapeutic value, take at least 350 mg per day.

• Pistachios are actually a fruit and contain chlorophyll.
• No wonder walnuts look like a brain! They are a great source of omega-3 fatty acids, which are critical for brain health.
• Almonds have been shown to increase healthy bacteria in your gut, while also increasing feelings of satiety (fullness).
• Attention men—get your fill of Brazil nuts. These nuts are a good source of selenium, which has been shown to fight against prostate cancer.
• Pecans are on acid…oleic acid and ellagic acid, both of which are powerful antioxidants that have been shown to lower cholesterol and prevent free radical damage.
• Samhainophobia is the fear of Halloween.
• The first Jack O’Lanterns were carved out of turnips, not pumpkins
• While orange is the most common color, pumpkins can also be white, yellow, red, blue and green.
• Pumpkins are 90 percent water and have just 83 calories and half a gram of fat in one cup. They are also a great source of fiber, potassium, magnesium and iron.
• Pumpkin seeds—also called pepitas—are good sources of magnesium, zinc, alpha linolenic acid, tryptophan and fiber

New research suggests that the Paleolithic (Paleo) diet may improve cholesterol levels to a better extent than a traditional heart-health eating plan.

The Paleo diet consists of foods that our ancestors hunted and gathered in the pre-agricultural era—animal proteins (meat, fish and some poultry), vegetables, berries, seeds and nuts. Most conspicuously missing from this list are all dairy, grains, legumes (like peanuts and soy), starches, alcohol, sugar and processed foods.

Results showed that four months on the Paleo diet significantly lowered total cholesterol, LDL (“bad”) cholesterol and triglycerides, while increasing beneficial HDL cholesterol, relative to both baseline and the low-fat, whole-grain diet.

The Paleo diet flies in the face of conventional diet recommendations aimed at lowering cholesterol and enhancing heart health—namely diets low in fat and high in whole grains.

In this study, researchers hypothesized that a grain-free Paleo diet would lead to weight loss and a healthier cholesterol profile compared to a grain-based diet.

Twenty volunteers (10 male and 10 female) aged 40 to 62 with high cholesterol (unmedicated) took part in the study. They adhered to a traditional heart-healthy diet for four months, followed by a Paleo diet for four months.

The researchers stated, “Paleolithic nutrition offers promising potential for nutritional management of [high cholesterol] in adults whose lipid profiles have not improved after following more traditional heart-healthy dietary recommendations.”

A study from South Korea has established a potential link between vitamin D deficiency and higher risk of developing breast cancer.

The researchers wrote, “This study provides a meaningful evidence for potential preventive effect of vitamin D on breast cancer…”

Researchers obtained and compared blood levels of vitamin D between 3,634 breast cancer patients and 17,133 people in the general population. They also examined a potential link between vitamin D status and breast cancer risk in relation to menopause status and hormone receptor status of the tumor (whether or not the cancer cells have receptors, or proteins, that pick up hormone signals that tell the malignant cells to grow).

They found that women deficient in D did have a higher risk of the disease, but the association did not vary significantly depending on menopausal status.

The link remained significant in both hormone receptor positive and negative statuses—though was most pronounced in triple-negative breast cancer patients.

 

You sleep through your alarm and run out the door late, only to sit in traffic that’s moving at a snail’s pace. Your day gets even more stressful as you work to meet an important deadline.

Preparing dinner and helping the kids with homework means there’s no rest for the weary at home, either. By the end of the night, without giving it a second thought, you grab that unopened pint of ice cream hidden in the back of the freezer. And before you know it, the carton is empty.

How in the world did you inhale it so fast? And more importantly, WHY?!

Scenarios like this have happened to all of us. Mounting stress often causes us to reach for a bag of chips, ice cream, cake, pie or some other indulgent junk food that we crave. This is often referred to as “stress eating” and is a very real phenomenon. And now researchers have discovered how and why it happens.

What’s Fat Got to Do With It?

Contrary to popular belief, cravings and stress eating aren’t caused by lack of self-control or willpower. And they’re not “all in your head.” They’re actually a result of a communication loop that occurs between your fat cells and your brain.

That’s right—your body fat talks to your brain.

Here’s what happens: When you’re stressed, your body secretes hormones called glucocorticoids. Fat tissue contains glucocorticoid receptors, which receive messages from these hormones. These receptors can sense your level of stress, and in an effort to help you deal with it, “talk” to your brain about it.

The researchers note that this fat-to-brain feedback loop serves to “regulate not just homeostatic energy balance but also responses to psychogenic stimuli.” In essence, your body fat is, in part, controlling your psychological response to stress—and for many, one of those responses is to eat comfort food.

For our ancient ancestors, stress eating came in handy. The extra calories supplied extra energy for long, tense and strenuous hunts for food. But today’s stress is much different. The excess calories we consume are rarely burned, which ends up as weight gain.

Researchers aren’t clear what, if anything, can break this cycle. But one thing is clear: The key to beating cravings and putting an end to stress eating is to lower your stress levels.

 Stress Reduction

If you find yourself dealing with chronic stress (and who doesn’t!), some excellent relaxation techniques include yoga, deep breathing, meditation, Tai Chi and visualization. You may even find comfort and learn good stress management tools by working with a professional counselor.

Several nutrients and herbs can also relieve stress and anxiety naturally. A few of the best options include:

GABA (gamma aminobutyric acid) is an amino acid that acts as a calming neurotransmitter. (Neurotransmitters are chemicals in the brain that communicate information to the rest of the body.) GABA helps balance out excitatory neurotransmitters, such as norepinephrine, that get stirred up during times of stress.

L-theanine is an amino acid that plays a role in the creation of GABA. L-theanine promotes a sense of calm by stimulating the production of alpha waves, the brain waves associated with a relaxed state.

Ashwagandha is a popular herb in Ayurvedic medicine. A recent meta-analysis of five clinical trials concluded that this herb significantly improves anxiety.

Passionflower and chamomile. The easiest way to enjoy these mildly sedating herbs is to buy the dried leaves and make tea, and sip on it before bedtime.

In addition, you simply must exercise. Physical activity releases endorphins—your body’s own “feel-good” chemicals. It also improves circulation, stamina and endurance; promotes emotional grounding and stability and boosts energy. Find an activity you enjoy and do it at least five days a week, for at least 30 minutes.

Finally, consider keeping a food diary. Write down every single thing you put in your mouth, when you eat it, and how you are feeling at that point in time. Remember, even that one teeny tiny chocolate chip counts! After a few days of keeping this journal, you’ll likely be shocked by just how much you eat unconsciously—and it may help you stay more present and aware of your dietary habits.