Higher Intake of Fiber = Reduced Risk of Death
Dietary fiber is defined as ingestible parts of a plant and can be found in foods such as grains, fruits and vegetables. Research has shown dietary fiber lowers the risk of cardiovascular diseases (CVD) and diabetes and even some cancers but the benefits of fiber do not stop here. Results from the NIH-AARP Diet and Health Study have shown that men and women consuming the most dietary fiber were 22% less likely to die from any cause compared to those consuming the least dietary fiber. Also, people with higher dietary fiber intake were less likely to die of CVD and infectious or respiratory diseases.
The USDA Dietary Guidelines for Americans recommends consuming 14g/1000 calories of dietary fiber per day and encourages people to eat more fruits, vegetables, beans, whole grains, and other foods with naturally occurring fiber to meet the recommendation.
I'm temporarily (I hope) off my new found coffee habit:
Coffee drinkers have lower risk of death
Older adults who drank coffee -- caffeinated or decaffeinated -- had a lower risk of death overall than others who did not drink coffee, according a study by researchers from the National Cancer Institute (NCI), part of the National Institutes of Health, and AARP.
Coffee drinkers were less likely to die from heart disease, respiratory disease, stroke, injuries and accidents, diabetes, and infections, although the association was not seen for cancer. These results from a large study of older adults were observed after adjustment for the effects of other risk factors on mortality, such as smoking and alcohol consumption. Researchers caution, however, that they can’t be sure whether these associations mean that drinking coffee actually makes people live longer.
The researchers found that the association between coffee and reduction in risk of death increased with the amount of coffee consumed. Relative to men and women who did not drink coffee, those who consumed three or more cups of coffee per day had approximately a 10 percent lower risk of death.
I need to quit late-night snacking:
When you eat matters, not just what you eat
"Every organ has a clock." That means there are times that our livers, intestines, muscles, and other organs will work at peak efficiency and other times when they are—more or less—sleeping.
Those metabolic cycles are critical for processes from cholesterol breakdown to glucose production, and they should be primed to turn on when we eat and back off when we don't, or vice versa. When people eat frequently throughout the day and night, it can throw off those normal metabolic cycles
I quit taking each of these some time ago:
Dietary supplements increase cancer risk
Beta-carotene, selenium and folic acid – taken up to three times their recommended daily allowance, these supplements are probably harmless. But taken at much higher levels as some supplement manufacturers suggest, these three supplements have now been proven to increase the risk of developing a host of cancers.
I'm temporarily (I hope) off fish oil:
Why omega-3 oils help at the cellular level
For the first time, researchers at the University of California, San Diego have peered inside a living mouse cell and mapped the processes that power the celebrated health benefits of omega-3 fatty acids. More profoundly, they say their findings suggest it may be possible to manipulate these processes to short-circuit inflammation before it begins, or at least help to resolve inflammation before it becomes detrimental.
The therapeutic benefits of omega-3 fatty acids, which are abundant in certain fish oils, have long been known, dating back to at least the 1950s, when cod liver oil was found to be effective in treating ailments like eczema and arthritis. In the 1980s, scientists reported that Eskimos eating a fish-rich diet enjoyed better coronary health than counterparts consuming mainland foods.
"There have been tons of epidemiological studies linking health benefits to omega-3 oils, but not a lot of deep science," said Edward A. Dennis, PhD, distinguished professor of pharmacology, chemistry and biochemistry. "This is the first comprehensive study of what fish oils actually do inside a cell."
I need to cut back on desserts:
Sugar makes you stupid
Binging on soda and sweets for as little as six weeks may make you stupid. Eating a high-fructose diet over the long term alters your brain's ability to learn and remember information. But adding omega-3 fatty acids to your meals can help minimize the damage. We're not talking about naturally occurring fructose in fruits, which also contain important antioxidants,. We're concerned about high-fructose corn syrup that is added to manufactured food products as a sweetener and preservative.
This isn't going to happen, but I will stay under 60%:
Waist Less Than Half Of Height Helps You Live Longer
A new study reveals that waist-to-height ratio (WHtR) is a significantly better predictor of cardiometabolic risk than waist circumference (WC) and body-mass index (BMI). In other words, "Keep your waist circumference to less than half of your height." According to Ashwell, if a second level of increased risk is needed, keep your waist to below 60% of height (0.6).
A new supplement to add to my regimen? Maybe.
Rutin prevents the formation of blood clots
A compound called rutin, commonly found in fruits and vegetables and sold over the counter as a dietary supplement, has been shown to inhibit the formation of blood clots in an animal model of thrombosis.
"It's not always fully appreciated that the majority of Americans will die as the result of a blood clot in either their heart or their brain. Approximately half of all morbidity and mortality in the United States can be attributed to heart attack or stroke."
I need to check the ingredients in my sunscreen:
Sunscreen Ingredient May Increase Skin Cancer Risk
When exposed to sunlight, zinc oxide, a common ingredient in sunscreens, undergoes a chemical reaction that may release unstable molecules known as free radicals. Free radicals seek to bond with other molecules, but in the process, they can damage cells or the DNA contained within those cells. This in turn could increase the risk of skin cancer. The longer zinc oxide is exposed to sunlight, the greater the potential damage to human cells.
MY HDL is low, but trying to raise it may not be wise after all:
Some HDL, or 'good' cholesterol, may not protect against heart disease
A new study by Harvard School of Public Health (HSPH) researchers has found that a subclass of high-density lipoprotein (HDL) cholesterol, the so-called "good" cholesterol, may not protect against coronary heart disease (CHD) and in fact may be harmful.
I'm still taking Vitamin D:
Oral Vitamin D Supplements Fight Prostate Cancer