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People have been drinking coffee since at least the 15th century, and it's been a staple of the workplace for more than a century. But it's only fairly recently that science has explained some of its incredible health benefits.
As an avid coffee fan, I've written a lot over the years on new scientific studies about coffee's health benefits. Here's a quick recap of some of the best of them.
If you're not drinking coffee yet, these studies might just change your mind.
We have to start here: A fascinating British study of 500,000 people found that habitual coffee drinkers were less likely to die than non-coffee drinkers over the 10-year span of the study.
Not just less likely to die of certain causes: less likely to die of anything. As in, they cheat death. Find me a better argument than that!
As for why, it's a bit of a mystery. One theory is that since coffee contains more than 10,000 chemical compounds that protect cells from damage, it might just inhibit many causes of death that scientists haven't isolated yet.
Related: A Spanish study of 20,000 people found that people over age 45 had a 30 percent lower risk of death for every two additional cups of coffee they drank each day. Once again, that's a lower risk of death from any cause of death. ...
Superfoods get their name from the high amount of nutrients they contain. They include a combination of fruits, vegetables, herbs, grains, nuts, and seeds that all have a higher than normal amount of vitamins and minerals.
There are superfoods that are good for everyone in general, but some that are best for certain types of people based on their health risks and medical conditions they are dealing with. Some superfoods are best for growing children as they help with their growing bones and brain development, while others are best for men or women and certain medical conditions they have.
It is important that you try to add as many superfoods to your diet as possible. Here are some of the best superfoods for men, women, and children.
While there are a lot of superfoods that everyone should have more of, including many different fruits and vegetables, there are some others particularly beneficial to men. This doesn’t mean women can’t have them, but that men specifically should try to get more of them into their diet. Here are some superfoods that men should try to get more of on a regular basis:
The first superfood that is good for men is oysters. In terms of seafood, this is one of the best for men and their unique health needs. Oysters are a really good source of zinc, which is necessary for men to have a healthy reproductive system. In fact, if you see a urologist for male infertility issues, one of the first things they will suggest is trying to get more zinc into your diet.
Whether you have a nutritional deficiency of zinc and other minerals in oysters, or you simply are trying to boost your health, oysters are a great superfood to turn to.
Next up on the list of superfoods for men is the nuts, particularly with almonds. Almonds are really good for the testosterone levels and muscle growth that men are looking for. They also help with lowering blood sugar and cholesterol, two conditions that men do tend to deal with as they get older. Almonds also have a good amount of vitamin E, which helps with sun damage for men that spend a lot of time outdoors. This is also an antioxidant, making almonds great for both men and women.
It is easy to add almonds to your diet. You can top your salad or soup with slivered almonds, have a handful of them with some cheese for a high-protein snack, or get some almond butter for your toast.
Moving onto sources of protein and fiber, which are two very important nutrients for men, is the flaxseeds. The great thing about flaxseeds is that they are easy to add to just about everything you consume. You can add it to your pre-workout protein shake or morning smoothie, top your yogurt, or add the seeds to your salad.
Flaxseeds contain a lot of protein and fiber, along with being a very good source of omega-3 fatty acids. Try to consume flaxseeds on a daily basis if possible, even if you just add them to your oatmeal or yogurt in the morning.
Broccoli is one of the best vegetables that men can have on a regular basis. This is a type of cruciferous vegetable that helps to protect men (and women) against bladder cancer. This is a common cancer that affects more men than women, which is why men should try to eat broccoli regularly.
Broccoli is loaded with nutrients, including vitamin C and antioxidants, which is what makes it a superfood. You can add it to your salads or stir-fry for a healthy dinner, or make broccoli with cheese as a fun treat or to enjoy on the side of fish or chicken for lunch or dinner. There really are a lot of ways to eat and enjoy broccoli.
If you want to eat just one type of fruit, watermelon should be it. Watermelon is really good for reducing your blood pressure. With high blood pressure and heart disease affecting men over 55 more than women of the same age, it is essential that you protect your body against it as much as possible. Watermelon has a good amount of potassium, which is what makes it a powerful superfood and why more men should eat it. You can have a slice of it with any breakfast or lunch, cut it into bite-size pieces for a fresh salad, or enjoy it in homemade juice with other fruits and veggies.
All of the superfoods that are good for men are going to be good for women as well, as previously stated. However, women also have some unique needs that make certain superfoods more important for them. This is for everything from beauty and anti-aging benefits, to helping with the female reproductive system, menstrual system, and menopause. Here are some superfoods women should be eating on a regular basis:
Dark Leafy Greens
When it comes to veggies for women, it doesn’t get much better than those leafy greens. While all types of leaf lettuce is good for women, the dark greens are even better. These would include greens like collard greens, kale, and spinach. Leafy greens such as these contains tons of iron, folate, and important vitamins everyone needs, such as vitamin E, vitamin C, vitamin B, and vitamin K. With the folate, it helps to protect her unborn babies for women who are pregnancy.
Plus, dark leafy greens are low in fat and calories, and also happen to be low in carbohydrates as well. It is really easy to add leafy greens to your meals. You can make juice or smoothies with them, add greens to breakfast foods like scrambled eggs, or add them to your soup or chili and not really even notice them.
Wild Alaskan Salmon
Cold water fish like salmon is important to get those precious omega-3 fatty acids into your system. There are many types of cold water fish that can provide these important nutrients, including salmon, tuna, and mackerel. With salmon, the wild Alaskan salmon is one of the healthiest and best sources of omega-3 fatty acids, making this a common superfood for women.
In addition to providing general health benefits, salmon is low in fat and high in protein, contains vitamin D that women are frequently lacking in their diet, and can fight cancer and Alzheimer’s disease. Try to get 2-3 servings of the salmon each week.
Who doesn’t like avocadoes? This is a wonderful superfood for women to start adding to her diet. You can eat avocadoes straight from the fruit with a spoon and some salt, make yourself some guacamole, or make various other avocado snacks or meals. Avocado toast is a popular option for breakfast, which is healthy and delicious at the same time.
The reason avocadoes are an important superfood for women is because while high in fat, they have good fats. These are the fats women and men both need in their regular diet. There are a lot of healthy oils and other important nutrients in avocadoes, including vitamins B and K, as well as folate, magnesium, and potassium. Aim for about ¼ to ½ of an avocado every day if you can manage it.
All berries are good superfoods for everyone to eat, but blueberries are particularly beneficial. These are not only one of the foods with the highest amount of antioxidants, but also one of the most popular superfoods to consume. Blueberries have tons of nutrients, with so many antioxidants, they are often in the top 10 superfoods lists.
For women, blueberries help with anti-aging, improving your skin and hair, and lower your blood pressure and cholesterol. High blood pressure might be a higher risk for men, but it is still risky for women and can be a silent killer as it often leads to heart disease. Try to add some blueberries to your oatmeal or cereal in the morning, have a handful of them for lunch, or add them to frozen yogurt for your evening dessert.
Also make sure you are getting enough whole grains. These contain a lot of fiber and are low in fat, so they help to keep your energy up without making you feel sluggish or adding too much to your diet if you are trying to lose weight. Whole grains include oats, quinoa, barley, and buckwheat. It is easy to add whole grains to your diet by replacing white rice and white pasta with brown rice and whole wheat pasta.
With children, the superfoods are not only good for their growing bodies and brains, but also happen to be foods younger children tend to enjoy. If you have children, pre-teens or teens, make sure they are getting these superfoods on a routine basis:
All types of berries contain essential nutrients for children, including antioxidants and vitamins across the board. Most children do enjoy berries added to different foods and drinks, which is a major bonus. Perhaps your daughter loves oatmeal and would like some blueberries added to it, or your son likes frozen yogurt for dessert and you can mix in some strawberries and raspberries to make it more nutritious.
Another option is to make them their own fruit, yogurt, and oatmeal bites. You can fill about ¼ of silicone muffin tins with yogurt, then add a layer of granola or oats on top. Finally, add some sliced berries and freeze it. These are quick, easy, and nutritious snacks for the kids.
Make sure your kids are getting enough milk, as it is an essential form of vitamin D. Vitamin D is important for the development of your children’s bones and teeth, as well as their nails. Children that don’t spend a lot of time outdoors to get natural vitamin D from the sun’s UV rays are at a higher risk of vitamin deficiency from vitamin D.
Milk is also a good source of other nutrients, including B12 and B2, B6, vitamin A, zinc, and of course lots of calcium. Luckily, getting your kids to have more milk is as simple as a glass of milk with lunch and dinner, or choosing other dairy products.
Unless your children are on a strict vegan diet, they should be eating more eggs as well. These aren’t always considered a superfood for adults, but children should definitely have more of them. Eggs provide a good source of protein for growing kids, giving them enough energy to be active and help with their growing bodies.
Eggs are also a good source or vitamin B, vitamin D, omega-3 fatty acids, iron, and zinc. They have so many nutrients, they are transformed into a superfood for children. The vitamin B in eggs is especially important because it helps with their brain development.
There are a lot of ways to get your kids to eat more eggs. You can make egg scrambles or omelets for breakfast, give them hardboiled eggs as snacks, or mix eggs into various other lunch or dinner dishes.
Yes, your children can have nuts and they are considered superfoods! This is good news for any children that don’t have a nut allergy. If you haven’t given your children peanuts or other nuts before, do so very slowly and look for signs of an allergy first. They usually begin developing with younger children.
Nuts like almonds, cashews, walnuts, and peanuts are all good for your kids as long as you don’t let them over-indulge in them. They contain healthy fats, are good sources of protein, and have lots of vitamins and minerals kids need to grow. You can either make them sandwiches with peanut butter or almond butter, or give them small baggies with nuts as a snack.
For vegetables, most of them are good for kids, but not all of them are considered superfoods. However, one that definitely is is broccoli. This also happens to be a leafy green, though many people don’t realize that. Broccoli is loaded with nutrients, from fiber and calcium, to V vitamins, zinc, and folic acid.
If you have difficulty getting your kids to eat and enjoy broccoli, try to think outside the box. You can cut it up into small pieces and sneak it in their soup or chili, or you can serve it with cheese or ranch. Another option is to make a casserole with chicken and rice, with small pieces of broccoli inside. If your kids enjoy macaroni and cheese, make them macaroni and cheese with broccoli. When it is all mixed together, it doesn’t taste bad.
Regardless of who you are, superfoods can benefit you. Whether you are adding blueberries to your cereal or trying to eat more lean proteins and leafy greens, you will be a healthier person overall.
There’s an assumption among much of the population that if you get a certain health condition, you might as well give up because there’s nothing you can do to change that. Because of that mindset, many people live with conditions and diseases that they don’t have to.
Having a condition doesn’t mean that your hands are tied when it comes to your health. It also doesn’t mean that you can reverse that health issue. In the book, How Not to Die: Discover the Foods Scientifically Proven to Prevent and Reverse Disease, you can learn how to improve and take control of your health.
Studies have shown that the way you eat can have a significant impact on your health. By choosing to eat a diet that can keep health conditions at bay, you can improve your life and the book can show you how to do that.
Many people want to change their diet and they want to have a lifestyle that supports good health – but they just aren’t sure how. This book can show you how to make these changes and they’re a lot easier to make than you might think.
It was written by a physician who covers the main causes of disease as well as the ones that are most prevalent and affected by diet. You’ll learn how diseases like heart, lung or digestive cancers can be helped by changing your diet.
You’ll also discover how you can change the course of your health journey if you have a condition such as diabetes or high blood pressure. Even if you’re currently taking medications for one of those conditions, the diet and lifestyle advice given can often do more good for your body than traditional methods such as taking medication can.
There’s a reason that this works for thousands of users and can work for you as well. While many diets help you to lose weight, they don’t address the issues associated with the types of foods that you eat.
They don’t help you because they don’t give you the knowledge you need to overcome ongoing diseases. The book covers which foods you should have in your diet that will help you with your condition.
But it also lets you know which foods you need to stay away from because they can impact your particular health issue. By learning how to eat – as well as which lifestyle changes you need to make – you can add years to your life.
Along with an in depth look at the foods you should and shouldn’t eat, this 576-page book called How Not to Die also covers drinks as well as exercise for a total health makeover.
You can try all of the over the counter medications and natural healing techniques you want for helping with your insomnia, but if you don’t have healthy habits in place, you may not reach your goal of restful sleep. There are some healthy habits that you can try to encourage better sleep and to help you reach your goal of reduced or no insomnia. Here are a few of those habits and how to start them in your daily routine.
One of the healthy habits that can encourage better sleep is the addition of turmeric milk, sometimes called turmeric tea, at night. This milk is a simple cook turmeric paste mixed with warm milk and sipped on like a drinking chocolate. The turmeric can help with inflammation and muscle soreness which can wake you at night and cause restless sleeping patterns. The turmeric milk can be taken anywhere from half an hour to an hour before bed to give it enough time to work through your system.
For some people, the restless sleep is due to feeling tense or stressed from the day. This stress can rest in the muscles and throughout the body causing tension. That tension can lead to a score of other issues including headaches and muscle aches. Though turmeric milk can help with some of this, it doesn’t go for the root cause if that cause is stress and tension. Consider the healthy habit of yoga as part of your daily practice. The stretching and breathing combination can help remove stress and tension, give you a focus that is not the stress of the day, and help remove tension from your body. Doing this before bed can be incredibly helpful towards a pattern of restful sleep.
A detoxing bath is something that may or may not be considered as a healthy habit, but it is. This habit helps remove stress from your muscles and relax your body as well as your skin. You may not think of skin as a necessary detoxing for better sleep, but consider this. Skin can become dry, tight, and uncomfortable. A detox bath can help with skin issues such as severe dryness and cracking. The bath can soothe the skin and moisturize it. Adding moisturizer to the skin following the bath can seal the benefits of the detox into your skin. Combine this with turmeric milk and yoga practice can be a triad combination that works ideally for your sleep issues.
Keep in mind that any habit takes around a month to put in place and keep in place as part of your daily routine. Give yourself time to adjust to the new healthy habits and give the habits time to work. This will help you reduce stress and give you a goal in mind for each of the habits.
Insomnia is something that affects a growing number of the world’s population. It seems that no one is immune to it either. Children, adults, and even the elderly may experience insomnia at some point in their lifestyle. If you have insomnia and you have tried multiple methods to help, but nothing seems to work, consider meditation. Here are some ways to incorporate meditation into your daily routine for insomnia.
If you have never done meditation before, you may be wondering the best ways to get started. This is especially true if you do not have the ability to join a meditation group, or if you don’t have the time in your routine. One of the methods you can use is to use an app on your phone. Android, Windows, and iPhones all have stores that are full of meditation style apps. These apps range from timed meditations that build overtime, music meditations, guided meditations, and journaling based meditations. You can try them all and see which ones work best for you. You can also do them on your own time and in privacy.
Guided Meditation Videos
If apps don’t work for you, and you are a more visual person, then an option you may want to consider are guided meditation videos. You can find these online, from life coaches, through streaming sites, and on DVD. There are a wide array of guided meditations that can help you create a meditation plan for insomnia treatment. Some of these use simply guidance while others guide you all the way through the meditative process.
Quiet meditation techniques are very popular with most people. This is a meditation that has you sitting in a quiet environment and letting your brain flow. Letting the thoughts go through your brain and out of your thoughts. Just simply sitting in silence can help on various levels. Some people find that this type of meditation helps if they have been around a lot of noise and distractions for the day. That the silence can make the stress go down and can help with sleep. This is particularly effective for those people who are stay at home parents, those who work in intense noise, and those who have sensory issues with noise in general.
Recorded meditation is something that may work for you when other meditations do not. This is fairly simple to do. Grab a recording device and turn it on record. Sit in the meditation area and allow your thoughts to flow. Speak anything that comes to mind and get your thoughts out vocally. Go back and listen to the recording later. The reason you would use this form of meditation is to act as a vocal journaling and to help you point out triggers that may be causing your insomnia.
You can use all, one, or a mixture of these methods to help you try meditation for insomnia. Remember, any treatment plan takes time and meditation is a treatment plan. Give yourself time and try to stay motivated. After some time you will see the meditation working for you and your sleep pattern going back to normal.
You know you have insomnia, and you have likely tried everything you know of to cure it. The problem is, if you don’t know what is causing it, it will appear again and may be worse than the last time. There are a few common causes of insomnia that you may not have discovered occurring in your day to day life, or that you may not have thought of at all. Here are a few and what you can do to stop them.
Stress and Anxiety
The leading cause of insomnia can be attributed to stress and anxiety. This may come from just day to day issues, an ongoing anxiety issue, or from issues you may be concerned about in your daily life. The major problem with stress and anxiety is that it leads to so many body issues as well. You can experience headaches, backaches, muscle pains and spasms, and also insomnia. One way to deal with the stress and anxiety is to journal. You can also use calming techniques such as breathing or you can simply find the source of the stress and remove yourself from that source.
Digestive issues are something that many people do not consider when they thinka about their insomnia issues. The truth is, if your body is having digestive issues you may find yourself experiencing several related problems. These can be muscle pain, stomach cramps and pain, heartburn, and indigestion. In mild forms, these issues can alter your ability to fall asleep. In major cases, you may experience severe heartburn or stomach cramps that keep you awake at night and cause insomnia.
Outside noises like having the television or radio on can cause insomnia related symptoms. For example, if you have your favorite show playing through a headset or on the television, you may think that it isn’t disturbing your sleep. The truth is, different levels of noises throughout the show can cause a disturbance and keep you from achieving restful or deep REM sleep.
You may notice one or all of these common causes of insomnia in your daily life. Once you make the proper steps to removing them or reducing their effects, you can begin on the path to restful sleep. If you notice the problem occurring again, consider journaling as a way to detect ongoing stressors in your life or issues that coalition with the time the insomnia started. This will help you remove them and move on.
When you think about your sleeping problems, you may think of stress or not being tired enough to actually rest. One thing you may not think about is the type of food you are eating and how your diet can create symptoms or issues that lead to lack of sleep. Here are a few of the foods that can help with your sleep, some tips on adding them into your daily routine, and how they may affect your sleep naturally.
Turmeric is an eastern spice that can help greatly with sleeping issues related to soreness, muscle aches, or tension in the body. You can make a drink from the turmeric known as golden milk or turmeric tea. The turmeric is cooked down with water and made into a thick paste. A small amount of the turmeric paste is then added to milk, usually a nut based milk, and mixed until well blended. The milk is sipped on slowly around an hour before bed. This drink helps to remove inflammation in the body that causes soreness and may keep you awake or wake you during the night.
Almonds are full of several benefits for your health, but one specific benefit does help with your sleep pattern. Almonds are loaded with magnesium. Magnesium helps your body relax and helps you drift into sleep easily at night. If you find that you have a magnesium deficiency, you may want to increase those levels through food, and that food is almonds. You can choose to mix the almonds with dried fruit, in a granola bar, or simply as a small amount of almonds before bed.
Cherry juice has several benefits for the body. It can bring in antioxidants to your body, but it also has anti-inflammatory benefits as well. Some people drink cherry juice on a daily basis to help with arthritis, tension, and with muscle cramps and spasms. It can also help with women who are experience cramps from their menstrual cycle that may keep them awake at night or lead to restless sleep patterns. If you go with this food, make sure that you are getting an organic cherry juice that is labeled as 100% juice and that is non-GMO.
This list of foods that can help with your sleeping problems would be incomplete without mentioning chamomile. Chamomile tea is a go to method for many people for help with sleeping patterns. In fact, some people have it as part of their nighttime routine alongside almonds or some other calming food before bed. Chamomile can relax the body and mind, and in certain doses, is even suitable for children.
These are only a few of the foods that can help you with ongoing sleeping problems. By adding some, or all of them, to your daily diet routine you may see a noticeable difference in your sleep. You can also speak with a nutritionist to discuss other options that also may help.
Improving your sleeping habits doesn’t start and stop with foods and natural remedies. It also extends outward to your lifestyle choices. One lifestyle choice that you can make, that will help your sleeping pattern, is to add a regular exercise routine to your life. This exercise routine can be whatever works best for you, but the idea is to work your body in a healthy manner to obtain a good cardio workout and full body workout. Here are some key points to consider about adding an exercise routine to your life to improve your sleeping habits.
Find a Workout that Fits Your Lifestyle
One of the first things you need to do when you start adding a regular exercise routine to your lifestyle is to find a workout that fits your lifestyle. For example, if you have been sedentary you may not want to jump right into something intense like crossfit style workouts. You may want to start with something that is more of an entry level exercise program like traditional yoga or dance cardio classes. Make sure the exercise you choose fits with your current health issues and your lifestyle and not just fits with the need for exercise.
Plan Your Workout to Work with Your Sleep Pattern
Make sure that if you are adding exercise to your routine as part of a treatment option for your sleeping pattern, that you are performing the exercise at the right time. For example, working out first thing in the morning, may not be as much of an advantage as working out closer to bedtime or the end of your day. The exercise is designed to help your body destress and rest, which means it would be better suited at the end of your day and before a detox bath that moves into a sleep routine or restful routine.
Consider Full Body Options for Your Exercise
When you start a regular exercise routine, you should consider doing a full body routine. Yoga is suited for this for beginners. The reason you want something that is a full body option is because you get the most out of the exercise and you get the most benefit for your sleep patterns. If your full body is worked out, your full body will be more relaxed, and your full body will be more restful.
There are many exercise routines that may work for you, though if you have been sedentary, you may want to start off slowly with an option like yoga or brisk walking. You can work your way up to more intense workouts overtime, if you feel the need to in order to help your sleeping habits and patterns.
If you have insomnia, you may be trying a treatment plan to reduce the occurrences. This may be a natural treatment plan or it may be one that you have developed with your doctor. Either way, there are some things you may be doing to derail your progress. Here are a few of the mistakes that you may be making on your journey to a restful sleeping pattern and how you should avoid them. These may be just the tip of the iceberg for your mistakes, but they can get you started down a better and more long lasting treatment path to your sleep goals.
Mental Over Stimulation Before Bed
One of the biggest mistakes you may be making if you have insomnia is becoming mentally over stimulated before bed. This can mean a number of things, but ideally it refers to watching movies or television that keeps you thinking or overly interested in that will keep you awake. It also refers to getting involved in things on social media, like political arguments, that can mentally stimulate you and keep you awake through either interest or stress. Ideally, you want to avoid this by having about an hour before sleep that is devoted to quiet and cycling your whole body down from a stimulated state to a restful state in order to help your sleep patterns.
Eating Before Bed
You may have heard that eating before bed can cause weight gain. Another issue with eating before bed is that it can cause you to feel uncomfortable and full. It can also lead to digestion issues at night that lead to indigestion, heartburn, and other digestive issues that can keep you awake. You may even find that if you are eating before bed, you are having to go to the bathroom more at night, which wakes you up and disrupts your sleep. Instead, try not to eat at least an hour before bed to allow your body to settle and your digestive tract to settle down before sleep.
Medication for Sleep
Medication to help you sleep can be a huge mistake for some people. Even if you take a natural option like melatonin, you can find that your body is becoming addicted to it. Eventually you may want to distance yourself from the medication and you may find that you can’t. Your body doesn’t know how to sleep without the medication, even natural options, and you can’t step away. Now you not only have the issue of sleep problems, you have a medication addiction. Avoid this by trying foods and exercise to help your sleep pattern first.
These are just a few of the mistakes you may be making. The ideal way to deal with them is to work through them and start noticing other aspects of your life that may be causing issues with your sleep pattern and sleeping well. As you start discovering more factors that contribute to your insomnia, you can begin removing them and work towards a better sleep pattern and routine.