To Lower Blood Pressure, Eat More Cruciferous Veggies
A recent study examined whether increasing cruciferous vegetable intake could reduce 24-hour brachial systolic blood pressure (SBP) compared to root and squash vegetables in adults with mildly elevated BP. Participants followed two 2-week diets, one rich in cruciferous vegetables and the other in root and squash vegetables. Those who ate more cruciferous veggies experienced a significant drop in blood pressure of about 2.5 mmHg and lower serum triglycerides. (More)
Creatine + Strength Training May Slow Sarcopenia & Bone Loss
Sarcopenia, the age-related loss of muscle mass and strength, can make us more prone to falls and fractures. However, researchers have found that combining creatine supplementation with resistance training can enhance lean muscle mass and strength in older adults. Plus, creatine may reduce the breakdown of bone tissue, keeping your bones healthier by slowing down the processes that weaken them. (More)
5 Surprising Health Benefits of Vitamin D
The benefits of vitamin D go beyond bone and immune health. In a recent analysis of 99 studies involving nearly 17,700 participants, researchers looked at how vitamin D supplementation influenced various health factors compared to a placebo. They found that taking vitamin D (with an average dose of 3,320 IU per day) led to significant reductions in systolic and diastolic blood pressure, total cholesterol, fasting blood sugar, hemoglobin A1C, and fasting insulin levels. The benefits were particularly noticeable in non-Western participants, those with low vitamin D levels, non-obese individuals, and older adults. (More)
A recent study examined whether increasing cruciferous vegetable intake could reduce 24-hour brachial systolic blood pressure (SBP) compared to root and squash vegetables in adults with mildly elevated BP. Participants followed two 2-week diets, one rich in cruciferous vegetables and the other in root and squash vegetables. Those who ate more cruciferous veggies experienced a significant drop in blood pressure of about 2.5 mmHg and lower serum triglycerides. (More)
Creatine + Strength Training May Slow Sarcopenia & Bone Loss
Sarcopenia, the age-related loss of muscle mass and strength, can make us more prone to falls and fractures. However, researchers have found that combining creatine supplementation with resistance training can enhance lean muscle mass and strength in older adults. Plus, creatine may reduce the breakdown of bone tissue, keeping your bones healthier by slowing down the processes that weaken them. (More)
5 Surprising Health Benefits of Vitamin D
The benefits of vitamin D go beyond bone and immune health. In a recent analysis of 99 studies involving nearly 17,700 participants, researchers looked at how vitamin D supplementation influenced various health factors compared to a placebo. They found that taking vitamin D (with an average dose of 3,320 IU per day) led to significant reductions in systolic and diastolic blood pressure, total cholesterol, fasting blood sugar, hemoglobin A1C, and fasting insulin levels. The benefits were particularly noticeable in non-Western participants, those with low vitamin D levels, non-obese individuals, and older adults. (More)
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The trusted USDA food pyramid is more fiction than fact.
