The Best Way to Get Vitamin D: Sun, Supplements, or Salons?

If one is going to make an evolutionary argument for what a “natural” vitamin D level may be, how about getting vitamin D in the way nature intended—that is, from the sun instead of supplements?

Though supplements may only cost about 10 dollars a year, sunlight is free. We never have to worry about getting too much vitamin D from sunlight, since our body has a way to regulate production in the skin, so if we get our D from the sun, we don’t have to trust poorly regulated supplement companies not to mislabel their products. Indeed, only about half the supplement brands that researchers tested came within 10 percent of their labeled amount.

Sunlight may also have benefits beyond vitamin D, such as how our body may use the sun’s near-infra-red rays that penetrate our skin to activate chlorophyll by-products in our bloodstream to make Co-Q10.  

There’s another way our body appears to use the sun’s rays to maximize the effects of the greens we eat: Within 30 minutes of exposure to the ultraviolet (UV) rays in sunlight, we can get a significant drop in blood pressure and improvement in artery function, thanks to a burst of nitric oxide-releasing compounds that flow into our bloodstream. We can even measure the nitric oxide gas coming straight off our skin. Of course, we have to eat greens or beets in the first place, but that combo of greens and sunlight may help explainsome of the protection that plant-based eaters experience.

Morning sun exposure may help those with seasonal affective disorder, as well as improve the mood of wheelchair-bound nursing home residents. Underexposure to daytime sunlight may affect our melatonin levels, which don’t only regulate our circadian rhythms but may also be helpful in the prevention of cancer and other diseases. Older men and women getting two hours of outside light during the day appear to secrete 13 percent more melatonin at night, though we’re not sure what, if any, clinical significance this has. 

The downsides of sun exposure include increased risk of cataracts (which can be minimized by wearing a brimmed hat and sunglasses), and of course, skin cancer.

Medical authorities from the World Health Organization, the American Cancer Society, to the Surgeon General warn about excess sun exposure and for good reason, given the millions of skin cancers and thousands of deaths diagnosed every year in the United States alone.

The UV rays in sunlight are considered a complete carcinogen, meaning they can not only initiate cancer, but promote its progression and spread. Melanoma is the scariest, which “makes the rising incidence of melanoma in young women particularly alarming.” This increase has been blamed on the increased usage of tanning salons. Tanning beds and UV rays in general are considered class 1 carcinogens, like processed meat, accounting for as many as three quarters of melanoma cases among young people and six times the risk of melanoma for those who visited tanning salons ten or more times before the age of 30.

The tanning industry is big business, bringing in billions of dollars. There may be more tanning salons than there are Starbucks, and they use those dollars like the tobacco industry: to downplay the risks of their products. Laws are being passed to regulatetanning salons, from complete prohibitions, like in the country of Brazil, to age restrictions for minors.

Studies show that tanning salons even have addictive properties, which add to their danger. Harvard researchers suggest that we should “view recreational tanning and opioid drug abuse as engaging in the same biological pathway.” But there’s a reason sun exposure feels good. Sunlight is the primary natural source of vitamin D, and, evolutionarily, it’s more important, in terms of passing along our genes, not to die of rickets in childhood. Unlike natural sunlight, tanning bed lights emit mostly UVA, which is the worst of both worlds: cancer risk with no vitamin D production. The small amount of UVB many tanning beds do emit, however, may be enough to raise vitamin D levels.

Is there a way to raise D levels without risking skin cancer? Yes: vitamin D supplements. 

10 Reasons You’re Burping So Much

Your mother told you to cover your mouth and say “Excuse me” whenever you burped, especially at the dinner table. But what can you do when you’re burping more than normal?

You can mask and hide your burps but that’s not a long-term solution. You need to address the reasons you’re burping.

BURPING IS NATURAL

Burping, or belching, occurs when you swallow too much air and your abdomen becomes distended. Your body naturally relieves the air and abdominal discomfort by burping.

You can swallow too much air when you chew gum, talk while you’re eating, become anxious and hyperventilate, smoke, use a straw, or breathe through your nose. Even some foods high in fiber, sugar, or starch are known to causes excess gas like bananas, beans, lentils, raisins, onions, cauliflower, or whole wheat bread. These are perfectly normal reasons to burp.

COMMON CAUSES OF BURPING

If you notice you’re burping is more than normal or even excessive, you could have an underlying medical condition. If that’s the case, it’s important to visit with a doctor to resolve the issue before it becomes worse. You could be dealing with one of these seven common conditions that cause burping.

1. Gastroesophageal Reflux Disease (GERD)

Otherwise known as acid reflux, GERD is a common occurrence. But an occasional acid reflux or indigestion is no cause for concern. Your doctor would diagnose you with GERD if you’re having these symptoms twice a week or more. 

In GERD, you esophageal sphincter becomes weak and allows for stomach contents to enter into your lower esophagus causing the common discomfort. About 20 percent of the population has GERD.

2. Gastroparesis

This is a disorder in which the muscles of the stomach become weaker. Normal stomach muscles move food out of the stomach and into the rest of the digestive tract. But with gastroparesis your muscles are weakened or nearly paralyzed, making it difficult to digest and pass food properly.

Burping can be one symptom but you may also find yourself nauseous and vomiting.

3. Gastritis

The lining of your stomach becomes irritated, inflamed, or eroded by acute or chronic gastritis. It can be due to infection, H. Pylori, or bile reflux. Symptoms include bloating, indigestion, nausea, hiccups, or belching (as a means to relieve discomfort).

4. Peptic Ulcers

If you’re over-stressed, eating the wrong foods, or have an H. Pylori infection you could be dealing with peptic ulcers. Ulcers result from stomach acid eroding the lining of the digestive tract either in the esophagus, stomach, or upper part of the small intestine.

5. LACTOSE INTOLERANCE

If you’re lactose intolerant, then you probably already know unless you have a mild intolerance that hasn’t really reared its head until now.

With lactose intolerance, individuals lack the enzyme lactase to properly break down milk sugars. You might experience gas, bloating, or diarrhea within 30 minutes or three hours of consuming foods with lactose. About 65 percent of the adult population are intolerant to lactose to some degree after infancy.

6. Fructose or Sorbitol Malabsorption

These two sugars are commonly added to processed foods or other products for sweetness. Fructose is also the natural sugar in fruits.

Either way, you could have an intolerance to one or both of these sweeteners. Watch out for the trifecta of gas, bloating, and diarrhea.

7. H. Pylori Bacteria

This bacteria is a common cause of peptic (or stomach) ulcers. Many people have the bacteria but never get sick from it.

If you’re developing gastrointestinal symptoms like stomach ache, nausea, loss of appetite, bloating or frequent burping, then go to your doctor to get tested and treated if needed.

LESS-COMMON CAUSES OF BURPING

8. Celiac Disease

Gluten is found in most flour-rich foods like breads, pastas, and crackers. But gluten is a protein that can act as a binder in many recipes and foods. An intolerance to gluten could be a source of your belching.

9. Dumping Syndrome

This syndrome generally occurs after a gastric procedure to remove part of the stomach for obese individuals seeking to lose weight. The stomach releases its contents into the small intestine before its properly digested.

10. Pancreatic Insufficiency

Your pancreas is an enzyme powerhouse. And you need enzymes to break down food. If your pancreas is under-functioning, then your food may not be getting properly digested.

FINAL THOUGHTS

All these issues, if not properly addressed, can lead to further complications, where burping may be the least of your worries. Be sure to visit with your doctor. Bring a list of your symptoms, frequency, duration, and other observations so you can be as thorough as possible in finding out what’s going on in gastrointestinal tract.

Add Spirulina to Your Diet and Replace those Toxic Pills

Spirulina is considered one of nature’s most perfect foods because it performs such a broad spectrum of activities in the body. Its nutritional profile shows it can replace many more expensive supplements, and its research profile reveals its dedication to promoting good health. Several animal studies have documented the ability of spirulina to arrest the development of cancer progression, reduce risk of cancer initiation, and boost the immune system. Spirulina has anti-viral and anti-allergic effects, and is a natural antihistamine. Recently, spirulina has been found effective at lowering the immune response when it has become overactive, a function that may make it effective against autoimmune diseases such as multiple sclerosis.

  

Documented use of spirulina dates back to the Aztecs who consumed it in Mexico over five centuries ago. In the recent past, millions of people around the world have used spirulina as a food supplement to their diets based on recommendations of the United Nations and the World Health Organization. Spirulina was chosen by NASA to enrich the diets of astronauts on space missions.

Spirulina is sustainable food, offering more nutrition per acre than any other food. It is able to provide 20 times more complete protein per acre than soybeans, and 200 times more per acre than beef. It contains the eight essential amino acids as well as ten non-essential amino acids, making it an excellent choice for anyone not consuming animal protein. It is rich in enzymes, chlorophyll, magnesium, potassium, calcium, and phosphorous. It is rich in B complex vitamins including B6, biotin, B12, pantothenic acid, folic acid, inositol, niacin, riboflavin and thiamine. It is a good source of essential fatty acids, including linoleic, and arachidonic acid. Spirulina contains 4,000 mg/kg of carotenoids as alpha and beta carotene, xanthophylis, cryptoxanthin, echinenone, zeaxanthin, and lutein. 

 

The pigment that gives spirulina its blue cast is phycocyanin, found in a concentration of about seven percent. Phycocyanin is related to the human pigment bilirubin, which is important to healthy liver function and digestion of amino acids. Another pigment in spriulina is porphyrin, a red compound that forms the active nucleus of hemoglobin.

Spirulina is low in sodium and low in calories.

This nutritional profile, coupled with the ability of spirulina to be grown vertically as well as horizontally, makes spirulina a potential answer to the deepening world food crisis. On the individual level, spirulina’s nutrient density gives it the potential to replace many more costly individual supplements and expensive whole food multi vitamin capsules. The nutrients found in spirulina exist in natural harmony and integrity, making them much more highly bioavailable that those found in multi-vitamin and mineral capsules, or in supplements containing isolated nutrients. Many toxicological studies have proven spirulina’s safety, even when consumed in large amounts.

  

Study reveals spirulina’s power to suppress an overactive immune system

The study, reported in the December, 2008 issue of the journal Natural Medicine (Tokyo) was designed to test the ability of spirulina to modulate the immune system. The in vivo effect of spirulina on humoral immune response, cell-mediated immune response, and tumor necrosis factor alpha was investigated in mice. In vitro, its effect on induced T lymphocyte proliteration was analyzed.

The researchers found spirulina significantly inhibited the humoral immune response, cell mediated immune response reaction, and tumor necrosis factor alpha in the mice in a dose-dependent manner. In vitro, spirulina decreased the mitogen-induced T lymphocyte proliferation in a concentration-dependent manner when compared with controls. The scientists concluded that spirulina’s ability to suppress the immune response was remarkable.

Spirulina fights Chronic Fatigue Syndrome

Spirulina restores the body to a state of high energy according to those who use it. The process may be through its high levels of polysaccharides and essential fatty acids. It is one of the few sources of gamma linolenic acid (GLA), providing 30 mg per serving. Spirulina may also boost energy through the lactobacillus in the intestinal tract, which aid in the release of nutrients from food, and enable the production of energy promoting Vitamin B6. 

Spirulina is a powerful anti-inflammatory

The anti-inflammatory and anti-histamine properties of spirulina have been well documented. In a recent double-blind, controlled study, people with allergic rhinitis were fed daily with either a placebo or spirulina for twelve weeks. Peripheral blood mononuclear cells were isolated before and after the spirulina feeding, and levels of inflammatory marking cytokines were measured. The researchers found that high doses of spirulina significantly reduced interleukin-4 levels by 32%, demonstrating its protective effect against allergic rhinitis.

Other studies have demonstrated the ability of spirulina to promote mucosal immunity, and improve the symptoms of nasal discharge, sneezing, nasal congestion, and itching. Production of Natural Killer (NK) cells in the body is increased by spirulina.

Spirulina contains 2250 units of superoxide dismutase (SOD), the powerful antioxidant made naturally by the body. As youth is left behind, levels of SOD decline and should be replenished by the diet to slow the aging process. 

Spirulina found to cause regression of cancer

There have been few human studies to date using spirulina. Such studies looking for an endpoint of lower cancer incidence are usually based on review of data collected from longitudinal studies designed to provide information in several areas. They reflect existing behaviors and habits rather than the introduction of a substance to be studied.

In one trial with human subjects, the effects of spirulina on oral carcinogenesis were studied. Researchers found that 45 percent of their 77 subjects showed complete regression of leukoplakia, an oral cancerous conditions, after taking spirulina supplements for one year.

Several animal studies have revealed that spirulina produced tumor regression. The most recent of these, reported in the January 21 edition of Medical Oncology reported a study of male hamsters introduced to a potent carcinogen through their buccal pouches. They were divided in four groups. Group one received the carcinogen three times a week for 32 weeks. Group 2 received the same carcinogen and at the same time was given 10 mg daily of spirulina. Group 3 received a shorter exposure to the carcinogen and the same amount of spirulina. Group 4 had neither the carcinogen nor the spirulina administered. Hamsters were examined periodically throughout the 32 weeks of the study. Findings revealed a highly significant difference between the different groups, revealing that the spirulina intervention had a beneficial role in regression of cancer progression. 

Spirulina is a potent antioxidant and body detoxifier

Spirulina contains a wealth of antioxidant vitamins C and E, as well as the antioxidant minerals selenium, manganese, zinc, copper, iron, and chromium. Its antioxidant capabilities have been shown to reduce the toxic effects of cadmium, and of free radicals generated by inflammatory processes. It has also been highly effective against mercuric chloride induced oxidative stress.

Spirulina has been found to reduce kidney toxicity resulting from heavy metals including mercury, and from pharmaceutical drugs. It has also been shown to promote the elimination of dioxin.

Spirulina promotes lower blood pressure and LDL cholesterol

Studies with men in Japan and India showed that several grams of spirulina daily can reduce serum LDL and improve the cholesterol ratio. Human studies in Germany and India found a weight reduction effect from spirulina along with the cholesterol normalizing effects.

In a 2007 study reported in Lipids Health Digest, 36 human subjects ingested 4.5 grams of spirulina daily for six weeks without making any other modifications in their diets or lifestyles during the course of the study. After the six week period, total cholesterol concentrations and levels of body fat were lowered. Systolic and diastolic blood pressure was reduced.

Spirulina improves digestive tract health

Spirulina provides a tremendous boost to digestive functioning. When it is added to the diet, an improvement in regularity and elimination is almost immediate. Spirulina suppresses bacteria like e-coli, and stimulates beneficial flora to assure protection against infection and maximum nutrition from food that is eaten.

7 Proven Health Benefits of Prayer

Prayer is a very personal experience that can mean something different to each of us. But as a general definition, prayer refers to any act of devotion, praise, or thanksgiving to an object of worship, such as God, the universe or simply a friend or family member.

At least 55 percent of people in the United States pray every day, and many more pray once per week or month. Science may never prove whether or not our prayers are truly answered by a higher power, but research does show that prayer significantly benefits our emotional, physical and mental health.

Although it’s important to sincerely find prayer meaningful in your life. If you’re only doing it out of a feeling of obligation or for personal gain, research shows it can actually have a detrimental effect. Whereas, prayer, meditation, or other spiritual practices that maintain a focus outside of yourself have the most benefits.

1. IMPROVES SELF-CONTROL

Scientists refer to the “strength model” of self-control, which suggests our cognitive resources, like our physical resources, have a limited strength. Most of us have likely experienced this. By the end of a long day, sometimes you simply don’t have the mental energy to go for a run or make healthy food choices. 

A German study found that prayer can counteract this mental fatigue and boost your self-control. Those who had prayed briefly prior to a mentally demanding task were able to complete a challenging test afterwards without showing any cognitive depletion. Those who had not prayed prior to the task did not perform as well on the test.

Researchers at Queen’s University had similar findings. Over four separate experiments, participants exercised greater self-control when subtle reminders of religious concepts were present.

2. ENHANCES RELATIONSHIPS

Prayer can have a significant impact on your close relationships. Studies have shown that praying for a friend or intimate partner can increase your forgiveness towards them, as well as foster greater trust in the relationship. It’s also been found that those who pray for their romantic partners commit less infidelity.

In addition, one study looked at how people felt about the sacrifices they made in their close relationships. This is often a good indicator of your overall satisfaction with the relationship. The study found that praying for someone you’re close to increases your satisfaction with making sacrifices for your relationship. This helped people resolve disagreements more effectively and feel closer and more understood by their partner.

3. IMPROVES ABILITY TO COPE WITH STRESS

A University of Florida study discovered that 96 percent of older adults specifically use prayer to cope with stress. In fact, prayer was the most frequently reported alternative treatment seniors use to feel better and maintain health in general. One-third of the respondents also reported using other spiritual strategies to improve their health, including imagery, music, art therapy, energy healing, humor, meditation and religious counseling. Seniors who prayed or used any other spiritual techniques were also found to have more positive and self-reliant coping strategies.

4. TURNS ON “DISEASE-FIGHTING“ GENES

Researchers at Harvard Medical School discovered that relaxation techniques, including yoga, meditation, and repetitive prayer and mantra, are able to activate numerous “disease-fighting” genes in your body. Relaxation practices appear to switch on genes that protect you from various disorders, such as high blood pressure, cancer, infertility and rheumatoid arthritis. And the more regularly you practice a relaxation technique, the more benefit you’ll receive.

5. COMBATS DEPRESSION

Prayer has been shown to improve your overall sense of well-being. This may be due to the fact prayer, meditation, and other spiritual practices can increase your dopaminelevels. Dopamine is a neurotransmitter that’s released when you feel pleasure and happiness. It enhances your positive emotions, motivation, and cognitive abilities. Healthy dopamine levels are also known to prevent depression and anxiety.

Another study investigated adults at high risk for depression, based on family history. Typically, people at high risk have been shown to have thinning in certain regions of their brain cortex. Brain scans on those who placed a high importance on religion or spirituality showed significantly thicker cortices in exactly the same regions that showed thinning in those who were nonspiritual. And people who included spirituality in their lives had 90 percent less risk of developing major depression.

6. HELPS CONTROL PAIN

A Bowling Green State University study found that spiritual meditation or prayer helped reduce the number of headaches practitioners experience. Researchers asked people who suffer from migraines to meditate for 20 minutes each day by repeating a spiritual mantra, such as “God is good. God is peace. God is love.” A second group was asked to use a nonspiritual mantra, such as “Grass is green. Sand is soft.” After a month, those who had used a spiritual mantra had less headaches and greater pain tolerance. Whereas, the neutral mantra appeared to have no benefit.

7. PROMOTES LONGER LIFE

A survey published in the Journal of Gerontology polled 4,000 senior citizens and found that those who prayed or meditated regularly coped better with illness and lived longer than those who did not. These results are likely due to a combination of all the other proven benefits of prayer that boost your overall mental and physical health.

10 Foods to Help You Sleep Like A Baby

We all know that drinking coffee before bed can keep you tossing and turning the whole night, but did you know that eating certain foods can help you sleep better every night?

The average person needs seven to nine hours of deep sleep every night. Lack of sleep can make your life miserable. It can weaken your immune system, cause weight gain, increase risk of chronic diseases, weaken your memory, lower energy levels, and increase stress levels.

Below are foods you should eat before bed to sleep like a baby. You may also want to stick to these habits for better sleep.

FOODS TO HELP YOU SLEEP

1. Tart cherry juice

Research shows that drinking tart cherry juice one to two hours before bed can improve sleep in adults who struggle with insomnia.

Tart cherries boost the production of melatonin, a hormone that helps us sleep. If you have trouble sleeping, drink tart cherry juice instead of taking sleeping pills. Pills have been shown to increase risk of dementia, heart failure and death.

2. Almonds

This healthy nut contains nutrients that can help you sleep better. It contains magnesium, which makes us feel relaxed. Additionally, research shows that magnesium supplementation can reduce insomnia symptoms.

Almonds are also a good source of tryptophan, an amino acid that helps produce melatonin and serotonin. These two neurotransmitters are essential for quality sleep. 

3. Kiwi

Kiwi is a nutrient-dense fruit. One kiwifruit will give you more vitamin C than you need in a day. It’ll also give you good amounts of folate, vitamin K, and potassium.

Research shows that eating kiwi before bed can improve quality of sleep. One study found that eating two kiwifruits an hour before bedtime helped participants fall asleep faster than those who didn’t eat the fruit.

4. Chamomile Tea

Most teas contain caffeine, which can keep you up all night. Not chamomile, this tea is caffeine-free and research shows it can aid sleep and ease anxiety.

The good thing is chamomile tea is available in almost every supermarket. If you have trouble falling asleep, drink chamomile tea 30 minutes before bed.

5. Pineapples

Many people avoid pineapples because of their high sugar content. However, this fruit can boost your melatonin levels and as a result, help you sleep better, according to research.

6. Walnuts

Walnuts can help you fall asleep because they contain melatonin. Additionally, walnuts are a good source of magnesium.

Other than improving quality of sleep, this nut can regulate cholesterol levels. Eat a handful of walnuts 30 minutes before bed to sleep better and keep your heart healthy.

7. Fish 

Salmon, tuna, and mackerel, are good sources of vitamin B6, which is essential for the production of serotonin and melatonin.

If you want to sleep better, it’s important to increase intake of vitamin B6. Other good sources of vitamin B6 include, beef liver, poultry, non-citrus fruits, and starchy vegetables.

8. Bananas

Bananas are the perfect bedtime snack. They contain tryptophan and magnesium, which are important for quality sleep.

If you crave something sweet before bed, eat a banana instead of sugary snacks. That way you’ll avoid excess calories and sleep like a baby.

9. Oatmeal

Eating oatmeal before bed can make you drowsy, thanks to the melatonin content in this high-carb food.

10. Hummus

Eating hummus before bed can help you doze off fast. The chickpeas in hummus contain vitamin B6, and as we saw earlier, this nutrient aids sleep.

Hummus is high in calories, so eat it with carrots, cucumbers, and other veggies to avoid eating too much of it.

Is Coffee Bad For You? Here Are the Facts, Straight From a Doctor

If you're like two-thirds of Americans, you probably started your day with at least one cup of coffee. After water, it's is the most commonly consumed beverage in the United States. But from a health perspective, coffee's reputation has been tenuous for decades, and the habit often draws criticism from wellness circles.

The notion that a coffee-free lifestyle is health-promoting stems at least partially from '70s-era studies that linked coffee intake with higher rates of heart disease and certain cancers. But these associations were later debunked, after other researchers noted that the studies didn't account for unhealthy behaviors (like smoking) that were often associated with coffee drinking at the time. 

Despite the release of higher-quality studies that paint a more benign (if not outright positive) picture of the coffee habit, many well-intentioned wellness gurus continue to urge the health-conscious set to give it up. Below, I review the ups and downs of coffee drinking and share my professional take as a doctor.

The Good

Evolving science over the past decade points to several coffee-related health benefits. In large studies, coffee drinkers appear to have a lower risk of type II diabetes, stroke, heart disease, dementia, and certain cancers than non-coffee drinkers.

Two new reports released in July found that coffee drinkers even have lower rates of death from any cause — including cancer, diabetes, and kidney disease — than people who don't drink coffee. Furthermore, those who drank two to three cups per day appeared to have a lower risk of death than those who drank just one. 

Studies like these must be interpreted with caution, however, because they only imply association, not causation. According to Darla Klokeid, MD, a family medicine physician at One Medical Group in Seattle, "Healthy individuals may be more likely to select or have access to coffee and other caffeinated beverages than less healthy individuals." In other words, the study may have selected for people who were healthier overall, which makes the task of determining whether coffee itself is a causative agent very difficult.

Still, many experts say that a causative relationship between coffee and downstream health benefits is scientifically plausible, thanks to coffee's high antioxidant content. According to the American Chemical Society, coffee is actually the leading source of antioxidants in the typical American diet, likely because we drink so much of it.

Though both regular and decaf coffee are antioxidant powerhouses, caffeinated coffee can provide additional perks. "Caffeine is known to have short-term benefits — it can increase concentration, mental energy, and alertness," said Klokeid. This may sound familiar to anyone who can't talk to another human in the morning without a cup or two.

The Bad

Coffee — with and without caffeine — is known to exacerbate gastrointestinal reflux disease (GERD), so if you get heartburn or stomach pain after drinking a cup, you should probably stay away. Those with trouble sleeping should also be wary; one study demonstrated that consuming caffeine even six hours before bedtime can have disruptive effects on sleep.

As any java drinker can tell you, another downside is caffeine dependence. After skipping a morning cup, habitual drinkers tend to develop headaches, fatigue, and irritability. But only a minority of drinkers say that dependence makes them want to cut the habit. For those who do give it up, symptoms subside within a few days.

Dangers of too much caffeine also exist. Overdoing it on caffeinated coffee could lead to anxiety, tremors, gastrointestinal upset, and palpitations. Generally these effects are seen at levels above 400 mg, or roughly four cups of coffee. 

Overall, however, coffee drinking appears remarkably safe. Though many critics have warned that caffeinated coffee can lead to dehydration by causing the kidney to excrete excess water, this diuretic effect is only seen in the short term and is diminished in those who drink coffee regularly. The same is true for blood pressure — caffeine can raise blood pressure acutely among people who infrequently ingest it, but studies among habitual coffee drinkers have found that coffee has minimal (if any) effect on blood pressure.

The Verdict

Like most doctors, I assure my patients that they can enjoy a morning cup of coffee without guilt. Dr. Klokeid agrees. "Current medical data indicates that it can't be discouraged," she said.

But there isn't quite enough evidence to encourage its use, either. More research is needed to determine whether coffee truly leads to improved health outcomes. But for the majority of people, moderate consumption is a low-risk habit that could turn out to be one of the healthier things you can do.

9 Proven Ways to Lower Your Cholesterol

We’ve all been warned of the consequences of having high cholesterol, but most of us don’t even know exactly what cholesterol is or what it does for our bodies. According to the National Heart, Lung and Blood Institute, cholesterol is a waxy substance that your body produces naturally. It’s made in the liver, then circulates through the blood to help you digest food, create hormones, and produce vitamin D. Your body gets all the cholesterol it needs from the liver, but when you eat a diet high in full-fat dairy, meats, and saturated fats, your levels can go up.

Whether you’re predisposed to having high cholesterol or you eat a lot of unhealthy foods, there are steps you can take to lower your bad cholesterol.

1. Drink tea 

Other benefits aside — and there are many — drinking tea can help lower cholesterol. A meta-analysis studying the effects of green tea consumption found the brewed beverage can favorably improve cholesterol. That being said, most of the trials were rather short. Even the longest ones were only conducted for three months.

A 2015 meta-analysis found black tea consumption can significantly reduce LDL levels, though the jury’s still out on whether or not it can help with total cholesterol levels.

2. Eat less bad fat and more good fat 

If you see “partially hydrogenated” in the list of ingredients, pass that product by. It isn’t doing your body any favors. According to Harvard School of Public Health: “Partially hydrogenated oil is not the only source of trans fats in our diets. Trans fats are also naturally found in beef fat and dairy fat, in small amounts. Trans fats are worse for cholesterol levels than saturated fats because they raise bad LDL and lower good HDL.”

3. Stick to a plant-based diet 

True, it’s trendy these days, but that doesn’t mean a plant-based diet is just a fad. Getting your fill of fruits and veggies has a serious impact on your health — it’s seriously good for you. Results from a study conducted by Stanford University showed that after four weeks, participants eating a plant-based diet rich in nutrients and phytochemicals reduced their total and LDL cholesterol significantly more than the participants consuming a standard low-fat diet.

Eat a diet with a low-glycemic load that’s high in fiber and includes healthy fats. You should also consume plenty of good-quality protein, such as beans, nuts, and seeds.

4. Exercise

 

It should go without saying: exercise, exercise, exercise. You don’t have to run a marathon. Just get moving. One way exercise can lower cholesterol is by helping you lose or maintain weight. Being overweight tends to increase bad LDL cholesterol, so it makes sense getting more movement into your day will help. Exercise can even raise good HDL.

Although any type of exercise helps your heart health, studies have found cardio done for 30 minutes or more (and that include intervals) seems to be a good benchmark.

5. Eat plenty of whole grains 

A heart-healthy, cholesterol-lowering diet doesn’t have to leave you hungry. In fact, whole grains are on the good list, and they’re super filling. According to Harvard School of Public Health, “Eating whole instead of refined grains substantially lowers total cholesterol, low-density lipoprotein (LDL, or bad) cholesterol, triglycerides, and insulin levels. Any of these changes would be expected to reduce the risk for cardiovascular disease.”

Try some of these whole-grain, delicious, and heart-healthy combos: whole-grain toast with avocado, a whole-grain cereal topped with fresh fruit, or oatmeal with bananas and almond butter.

6. Statins 

While diet and exercise can make a huge difference in your cholesterol levels, your doctor may choose to prescribe medications that can further lower LDL levels. The American Heart Association says statins are typically recommended for those who have high cholesterol, as they’re the only class of cholesterol-lowering medications that have a direct association with reduced heart attack and stroke risk.

Statins work by heading straight for the liver to prevent cholesterol from forming and reducing the amount circulated in your blood. Statins primarily lower LDL, but they also can lower triglycerides, fats found in the blood, and raise HDL. Those who have active or chronic liver disease are advised against taking statins, however, so this is not necessarily an option for everyone with high cholesterol.

7. Other doctor-recommended medications 

For those who cannot take statins, there are still options your doctor may be able to suggest. WebMD explainscholesterol absorption inhibitors work by lowering the amount of cholesterol your body absorbs and are typically recommended along with lifestyle changes, such as a healthier diet and more exercise.

8. Lower stress levels 

Most of us know stress can make us gain weight and lose sleep, but the bad news doesn’t end there. Stephen Kopecky, a preventative cardiologist at Mayo Clinic, tells The Wall Street Journal stress will definitely make your cholesterol levels go up, a fact that needs to be recognized more than it currently is.

Chronic stress is a bigger concern than smaller episodes of short-term stress. When you’re anxious for long periods of time, your body releases more cortisol and adrenaline, the hormones responsible for the fight-or-flight response. In the same story, Catherine Stoney, program director of the division of cardiovascular sciences at the National Heart, Lung, and Blood Institute, says cortisol and adrenaline production release triglycerides and free fatty acids, which can give your LDL cholesterol levels an unwanted boost.

9. Quit smoking 

Smoking is typically associated with lung disease, but its negative effects on cholesterol and the heart are just as dangerous. Livestrong.com explains smoking can actually lower HDL levels — once you quit, though, you can increase these levels by up to 20%. Smoking also allows LDL cholesterol to bind more effectively to the walls of the artery, which causes more deadly plaque to build.

You’re not safe just because you’re not a smoker, either — secondhand smoke has been shown to negatively affect HDL levels. Steer clear of cigarettes and those who smoke them to keep your cholesterol levels low.