Tag Archives: Healthy Aging

Lithium Orotate is Reshaping Alzheimer’s Research

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Localized lithium deficiency in the brain may be a key driver of Alzheimer’s disease (AD) and researchers are evaluating whether low-dose lithium orotate can halt cognitive decline in early-stage human AD

For decades, lithium was strictly understood through a psychiatric lens, a heavy-hitting mood stabilizer prescribed in high doses for bipolar disorder. But a fundamental shift in neurobiology is underway. Scientists are increasingly recognizing lithium as an essential trace element vital for normal brain maintenance, while uncovering a startling link: localized lithium deficiency in the brain may be a key driver of Alzheimer’s disease (AD).

This revelation, paired with breakthrough research from institutions like Harvard Medical School, has brought a humble compound into the spotlight: low-dose lithium orotate.

The “Lithium Trapping” Hypothesis

Why do populations with higher levels of naturally occurring lithium in their drinking water consistently show lower rates of dementia?

For years, the mechanism was a mystery. However, recent brain tissue analyses revealed that individuals with Mild Cognitive Impairment (MCI) and Alzheimer’s experience severe, localized lithium depletion in the brain compared to healthy peers.

Researchers discovered a compounding vicious cycle:

  1. Amyloid Trapping: As toxic amyloid-\beta plaques aggregate in the brain, they act like biological sponges, binding to ionic lithium and trapping it within the plaque mass.
  2. Neuronal Starvation: This trapping starves surrounding neurons and glial cells of the trace lithium needed for basic repair and survival.
  3. Enzyme Hyperactivity: Starved of lithium, an enzyme called GSK-3$\beta$ (glycogen synthase kinase-3 beta) goes into overdrive. GSK-3$\beta$ hyperactivity accelerates tau tangle formation and fuels further amyloid production, which in turn traps even more lithium.

Lithium Carbonate vs. Lithium Orotate: A Critical Difference

Historical clinical trials testing traditional prescription lithium (lithium carbonate) for Alzheimer’s yielded mixed or disappointing results. High doses frequently caused thyroid and renal toxicity, while the compound itself was easily captured by amyloid plaques.

Lithium orotate, however, behaves fundamentally differently at the cellular level.

Attribute Lithium Carbonate Low-Dose Lithium Orotate
Typical Context Prescription mood stabilizer Dietary supplement / Micro-dose research
Elemental Lithium Dose High (150–300 mg} elemental/day) Micro-dose (1–5 mg} elemental/day)
Amyloid Interaction High affinity; gets trapped in plaques Low affinity; evades plaque capture
Brain Bioavailability Limited by plaque sequestration High; delivers lithium directly to surrounding tissue
Toxicity Risk High; requires frequent blood monitoring Low; minimal systemic burden at trace levels

By bypassing the “amyloid trap,” micro-doses of lithium orotate can restore physiological brain lithium levels without needing the massive, potentially toxic doses associated with lithium carbonate.

Preclinical Breakthroughs and the Path Ahead

In landmark animal models of Alzheimer’s disease, low-dose lithium orotate demonstrated remarkable neuroprotective efficacy:

  • Cleared Aggregates: Reduced amyloid plaque accumulation and cleared hyperphosphorylated tau tangles.
  • Tamed Inflammation: Suppressed microglial overactivation, cooling chronic neuroinflammation.
  • Restored Memory: Restored lost synaptic connections and fully reversed spatial memory deficits in mice.

What’s Next?

While preclinical data is exceptionally strong, human translation is the final frontier. Major clinical trials, including biomarker and feasibility studies led by teams at institutions like Johns Hopkins University, are actively evaluating whether low-dose lithium orotate can halt cognitive decline in early-stage human AD.

Though over-the-counter lithium orotate is widely available, medical experts advise against self-supplementation for neurodegenerative conditions until human trials firmly establish clinical efficacy, long-term safety, and optimal dosing standards.

Source: Harvard Medical School / Yankner Lab (Nature, August 2025): Landmark study led by Dr. Bruce Yankner demonstrating that endogenous lithium is depleted in brains with Mild Cognitive Impairment (MCI) and AD. 

The Elixir of the Mediterranean: Why High-Phenolic EVOO is the Ultimate Anti-Inflammatory Superfood

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If you have ever taken a sip of a freshly opened, high-quality Extra Virgin Olive Oil (EVOO) and felt a sharp, peppery sting at the back of your throat, you didn’t accidentally buy a bad batch. In fact, you stumbled upon one of the most potent natural health remedies on the planet.

That distinct throat-tickle is the signature of oleocanthal and hydroxytyrosol, two unique biophenols found almost exclusively in unrefined, early-harvest olive oils. Cold-pressed EVOO acts as a zero-sugar, nutrient-dense “fruit extract” packed with cellular-protective compounds.

Here is a deep dive into how these two powerhouse polyphenols work in your body and how to leverage them for maximum longevity benefits.

1. Oleocanthal: Nature’s NSAID

Oleocanthal is the compound directly responsible for that signature peppery burn in your throat. In 2005, researchers discovered that oleocanthal mimics the exact biological mechanism of ibuprofen.

  • Natural Inflammatory Inhibition: Oleocanthal inhibits both COX-1 and COX-2 enzymes, the primary drivers of pain and systemic inflammation in the body. Consuming it daily offers a low-dose, natural way to quiet chronic, low-grade systemic inflammation without irritating the stomach lining.
  • Brain Health Support: Emerging neuroprotective research shows that oleocanthal helps facilitate the clearance of amyloid-beta proteins and tau tangles from brain tissue, key biological markers linked to cognitive decline.

2. Hydroxytyrosol: The Master Antioxidant

If oleocanthal is the firefighter suppressing inflammation, hydroxytyrosol is the shield protecting your vascular system. It boasts one of the highest Oxygen Radical Absorbance Capacity (ORAC) scores of any natural compound.

  • Shielding LDL Cholesterol: Heart disease risk isn’t just about how much LDL cholesterol you have; it’s about whether that LDL becomes oxidized. Hydroxytyrosol embeds itself into LDL particles, preventing them from oxidizing and forming arterial plaque.
  • Arterial Flexibility: By encouraging nitric oxide production in the endothelial lining of your blood vessels, hydroxytyrosol helps keep arteries flexible, supporting healthy blood pressure levels.
  • EFSA-Approved Protection: The European Food Safety Authority (EFSA) officially verified that a daily intake of just 5 mg of hydroxytyrosol (roughly 1-2 tablespoons of high-phenolic oil) directly shields blood lipids from oxidative stress.

How to Choose and Consume EVOO for Peak Health

Not all olive oils on supermarket shelves deliver the same medical-grade benefits. Mass-produced or refined olive oils often lose the majority of their polyphenols during processing and long storage times.

Selection Factor What to Look For Why It Matters
Harvest Date Look for an explicit “Harvest Date” (within 12 months) rather than just a “Best By” date. Polyphenols degrade over time; fresher oil means higher antioxidant activity.
Olive Variety Seek out high-phenol olive cultivars like Coratina, Picual, Mission, or Koroneiki. These specific olive varieties naturally produce significantly higher polyphenol levels.
Packaging Dark glass bottles or dark tin containers only. Avoid clear plastic or clear glass. Light and heat rapidly break down delicate hydroxytyrosol molecules.
Use Case Use raw as a finishing drizzle over cooked greens, salads, or grain bowls. High heat degrades delicate biophenols. Save standard oils for cooking and high-phenolic oil for raw consumption.

The Daily 1-2 Tablespoon Protocol

To get the full therapeutic effect, treat premium EVOO as a daily functional food. Drizzle 1 to 2 tablespoons of cold-pressed, high-phenolic EVOO over your meals every day, or simply enjoy a raw tablespoon off the spoon, to harness these unmatched natural anti-inflammatory benefits.

Unleashing Plant Power: The Ultimate Guide to Polyphenols and Daily Vitality

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Polyphenols are naturally occurring plant compounds that act as a natural armor for vegetation, shielding crops from harsh sunlight, pests, and environmental stress. When you consume them, these protective benefits transfer directly to you, delivering potent antioxidant and anti-inflammatory properties that support everything from heart health to gut microbiome diversity.

Here is your complete deep dive into what polyphenols are, why they matter, and how to effortlessly incorporate them into your routine.

The Four Major Families of Polyphenols

Scientists have identified over 8,000 distinct polyphenols, categorized into four primary groups based on their chemical structure:

 Flavonoids (~60%): The largest group. Includes well-studied compounds like quercetin, catechins, and anthocyanins. Found abundantly in berries, green tea, dark chocolate, and apples.

 Phenolic Acids (~30%): Includes stilbenes and lignans. Common in coffee, whole grains, seeds (especially flax), kiwis, and plums.

 Polyphenolic Amides: Includes capsaicinoids in chili peppers and avenanthramides in oats, known for soothing systemic inflammation.

 Other Key Polyphenols: Standouts include resveratrol in grape skins, curcumin in turmeric, oleocanthal in extra virgin olive oil, and ellagic acid in pomegranates and walnuts.

Why Your Body Needs Polyphenols

Polyphenols act as cellular bodyguards. While traditional vitamins keep your body’s baseline systems running, polyphenols optimize long-term health through several key mechanisms:

 Feeds Your Gut Microbiome: Most polyphenols bypass early digestion intact and travel straight to the colon. There, your beneficial gut bacteria feed on them, producing short-chain fatty acids that support digestion and immunity.

 Protects Cardiovascular Health: Polyphenols improve endothelial function—helping blood vessels stay flexible—while lowering systemic inflammation and reducing the oxidation of LDL cholesterol.

 Balances Blood Sugar Response: They slow down the digestion and absorption of carbohydrates, preventing sharp post-meal glucose spikes and enhancing insulin sensitivity over time.

 Neutralizes Cellular Stress: By mopping up free radicals, polyphenols help shield your DNA and cellular membranes from premature aging and oxidative stress.

Three Golden Rules for Maximum Absorption

1. Keep the Skins: The skin of apples, grapes, plums, and berries contains up to several times more polyphenols than the pulp inside.

2. Avoid Excessive Heat: While light cooking can break down tough cell walls and make some nutrients easier to digest, high-heat boiling can leach water-soluble polyphenols away. Opt for light steaming, roasting, or eating raw where possible.

3. Pair with Healthy Fats: Many polyphenol-rich spices and foods are fat-soluble. Enjoying them alongside avocado, nuts, or extra virgin olive oil maximizes how much your body absorbs.

 

The Cottage Cheese Comeback: Why This Vintage Fridge Staple is Your Ultimate Modern Nutrition Tool

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For decades, cottage cheese was unfairly relegated to the back corners of refrigerators, remembered mostly as a “diet food”. But modern nutritional science has staged a massive intervention. Cottage cheese has emerged as a premier powerhouse for its health benefits.

The secret behind its sudden resurgence isn’t just versatility—it’s efficiency. When you evaluate food choices based on maximum nutritional payout per calorie, plain cottage cheese outclasses many of its modern dairy alternatives. Whether you enjoy it savory, whipped into a silky breakfast bowl, or melted into hot recipes, here are five powerful health benefits that make it a non-negotiable addition to a smart healthy diet:

1. Superior Satiety via Casein Protein: The majority of the protein packed into cottage cheese is casein. Unlike whey protein, which absorbs rapidly into the system, casein digests slowly. Upon entering the stomach, it forms a slow-releasing gel structure that takes hours for your body to fully break down. This slow-motion digestion provides a steady, sustained release of amino acids into your bloodstream, naturally stimulating key satiety hormones to keep appetite firmly under control.

2. Muscle Preservation and Overnight Recovery: Sustaining lean muscle mass is essential for maintaining a strong basal metabolic rate. Because of its slow digestion curve, cottage cheese is a premier functional choice for a final evening meal or snack. Eating it before sleep ensures a steady “trickle” of nitrogen balance throughout the night, preventing muscle breakdown during your resting or fasting window.

3. Exceptional Blood Sugar Regulation:  Plain cottage cheese has an incredibly low glycemic impact. Standard full-fat (4%) or low-fat (2%) varieties contain only about 3 to 5 grams of natural carbohydrates per half-cup serving, derived strictly from lactose with zero added sugars. When eaten on its own, it leaves blood glucose levels remarkably flat. When paired with external carbohydrates—such as fresh berries, a handful of nuts, or whole-grain oats—the dense structure of the protein and healthy fats acts as a natural metabolic buffer, completely blunting sharp insulin spikes.

4. A Dense Matrix of Bone-Supporting Minerals: Skeletal integrity is built on more than just calcium alone. Cottage cheese offers a highly bioavailable matrix of minerals that work in tandem to support bone mineral density. Working together, calcium and phosphorus serve as the actual physical building blocks of your skeletal architecture. Furthermore, a simple half-cup serving delivers nearly 30% of your daily value of selenium, a powerful trace mineral essential for proper thyroid function and mitigating systemic oxidative stress.

5. Gut Optimization: While all cottage cheese undergoes a fermentation process, premium brands explicitly state that they retain live and active cultures. When selecting a brand with probiotics, cottage cheese acts identically to yogurt or kefir, helping populate the gut microbiome with beneficial bacteria that aid digestion and bolster immune resilience.

💡 Smart Shopping Insight: To maximize these benefits, choose 2% low-fat or 4% full-fat options over 0% fat-free versions. Natural milk fats are required for your body to adequately absorb fat-soluble vitamins (such as Vitamins A and D).

Furthermore, check your ingredient labels: choose pure formulations that contain just cultured milk, cream, and salt, omitting the added gums and stabilizers found in generic store brands.

Autophagy Health Benefits

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Autophagy has many health benefits! It is your body’s normal way of carrying out cellular renewal processes. In fact, autophagy is so beneficial for your health that it’s now being called a “key in preventing diseases such as cancer, neurodegeneration, cardiomyopathy, diabetes, liver disease, autoimmune diseases and infections.”

Autophagy has many anti-aging benefits because it helps destroy and reuse damaged components occurring in vacuoles (spaces) within cells. In other words, the autophagy process basically works by using waste produced inside cells to create new “building materials” that aid in repair and regeneration.

Recent studies demonstrate that autophagy is important for “cleaning up” the body and defending against the negative effects of stress. However, the exact way that autophagy processes work are just beginning to be understood.

There are several steps involved in autophagic processes. Lysosomes are a part or cells that can destroy large damaged structures, like mitochondria, and then help to transport these damaged parts so they are used to generate fuel. To sum up a complex process: damaged material must first be transported to a lysosome, then deconstructed, then spit back out to be repurposed.

Benefits

Research suggests that some of the most important autophagy health benefits include:

  • Providing cells with molecular building blocks and energy
  • Recycling damaged proteins, organelles and aggregates
  • Regulating functions of cells’ mitochondria, which help produce energy but can be damaged by oxidative stress
  • Clearing damaged endoplasmic reticulum and peroxisomes
  • Protecting the nervous system and encouraging growth of brain and nerve cells. Autophagy seems to improve cognitive function, brain structure and neuroplasticity.
  • Supporting growth of heart cells and protecting against heart disease
  • Enhancing the immune systemby eliminating intracellular pathogens
  • Defending against misfolded, toxic proteins that contribute to a number of amyloid diseases
  • Protecting stability of DNA
  • Preventing damage to healthy tissues and organs (known as necrosis)
  • Potentially fighting cancer, neurodegenerative disease and other illnesses

Source: https://draxe.com/health/benefits-of-autophagy

Yoga and Professional Athletes

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Elite professional sports athletes treat yoga as a core part of training

Yoga is widely used by professional sports athletes to improve durability, performance, and mental focus.  Many elite professional athletes treat yoga as a core part of training rather than “just stretching, according to National Institute of Health.

NBA superstar LeBron James has called yoga one of his “secrets” for endurance over long seasons, and NBA Hall of Fame Kareem Abdul‑Jabbar credits yoga as a key to his longevity.

Professional athletes like James and Abdul-Jabbar use yoga because the practice:

• Improves flexibility and joint range of motion, which supports speed, change of direction, and technical skills while reducing soft-tissue strain.
• Enhances balance, coordination, and body awareness (proprioception), which transfers directly to cutting, landing, and contact situations.
• Supports recovery by improving circulation, reducing delayed-onset muscle soreness, and shifting the nervous system into a parasympathetic “rest and digest” state.
• Reduces injury risk by strengthening stabilizing muscles, improving movement mechanics, and mitigating mental fatigue and stress that correlate with higher injury rates.
• Builds mental skills: studies report less anxiety and depression, better sleep, increased motivation, and sharper focus in athletes who add yoga to training.

Research showed that a10‑week yoga program in male college athletes significantly improved flexibility and balance compared with a non‑yoga control group, suggesting potential performance benefits in sports that rely on those qualities.

Sources:

  1. https://www.goldcrownfoundation.com/how-yoga-can-enhance-sports-performance/
  2. https://pmc.ncbi.nlm.nih.gov/articles/PMC4728955/

Exercise and Smart Supplementation

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Exercise and smart supplementation use are potent strategies for improving both health span and quality of life.

Dr. Peter Attia, M.D., a prominent voice in longevity medicine, strongly advocates for exercise and smart supplement use as potent strategies for improving both health span and quality of life. Here’s a summary of his expert perspectives on creatine, yoga, supplements, and why he considers exercise the “best medicine” for living longer.

Creatine Insights

Dr. Attia regularly discusses creatine as one of his top recommended supplements for both cognitive and physical health. He highlights its strong evidence for muscle strength, cognitive protection, and safety, and he generally advises 5 grams daily for adults, unless there is underlying kidney disease or other contraindications.

Top 5 Supplements (2024)

Creatine ranks among Dr. Attia’s top five supplements for longevity and performance, joined by vitamin D, magnesium, fish oil, and NMN. He selects supplements grounded in clinical evidence and safety, focusing on supporting muscle mass, metabolic health, and cognition.

Exercise: The Best Medicine for Longevity

Dr. Attia argues that exercise is “by far the most potent longevity ‘drug,'” showing greater benefits for cardiorespiratory fitness, muscle mass, and strength than even cholesterol or blood pressure management. He advises a mix of aerobic (zone two), high-intensity (zone four), and strength training—about ten hours weekly for optimal effects. Exercise, Attia maintains, not only delays death but also best preserves physical and cognitive function.[1][2][3][4][5]

Yoga Perspective

While Dr. Attia does not heavily focus on yoga as part of his core program, he acknowledges its value for flexibility, stress reduction, and stability. He places particular emphasis on incorporating stability training and mobility work—areas where yoga can contribute meaningfully—as supportive practices for lifelong fitness and healthy aging.[7][11]

Practical Supplement and Exercise Recommendations

– Creatine: 5g/day, especially for older adults and those seeking cognitive or muscle support, unless contraindicated.[12][13][14]
– Strength Training: Prioritizing muscle mass and grip strength as powerful predictors of longevity.[1][2][5]
– Cardiovascular Training: Regular zone two (steady-state) and zone four (intense intervals) workouts for optimal fitness.[2][5][1]
– Mobility/Flexibility: Yoga and similar practices can improve stability and functional movement, reducing fall risk and supporting overall wellness.[7][11]
– Emotional Health: Attia also highlights the importance of mental well-being and relationships for longevity—paralleling yoga’s benefits for stress management.[3]

Sources
[1] Dr. Peter Attia, longevity expert, reveals one simple life hack that can help you live longer: Daily activ https://economictimes.com/news/international/global-trends/us-news-dr-peter-attia-reveals-one-simple-life-hack-that-can-help-you-live-longer-daily-activity-men-and-women-can-do-to-test-grip-strength/articleshow/124838864.cms
[2] Dr. Peter Attia: Exercise is key to longevity https://www.cbsnews.com/news/dr-peter-attia-exercise-is-key-to-longevity-60-minutes/
[3] Billionaires seek out this doctor’s help preparing for advanced age. Here’s what he prescribes. https://www.cbsnews.com/news/preparing-for-advanced-age-peter-attia-60-minutes/
[4] Peter Attia’s Workout Routine: How to Workout to Live Longer https://honehealth.com/edge/peter-attia-workout-routine/
[5] Dr. Peter Attia says enjoying a longer, healthier life requires serious training: “Life is a sport” https://www.cbsnews.com/news/dr-peter-attia-says-enjoying-longer-healthier-life-requires-serious-training-60-minutes-transcript/
[6] Peter Attia: Home https://peterattiamd.com
[7] Exercising for Longevity | Peter Attia, M.D. https://peterattiamd.com/category/exercise/
[8] Peter Attia’s 5 Tactics to Improve Longevity – YouTube https://www.youtube.com/watch?v=ghTCvGimadE
[9] Dr. Peter Attia on how to make your final decade of life as … – YouTube https://www.youtube.com/watch?v=sAWnYi4xf5g
[10] Peter Attia MD – YouTube https://www.youtube.com/peterattiamd
[11] Peter Attia’s workout routine: A science-backed approach to … https://mynucleus.com/blog/peter-attia-workout-routine
[12] Dr Peter Attia: Creatine Deep Dive & Best Practices – YouTube https://www.youtube.com/watch?v=OtXJEMZdx9s
[13] Should Everyone Take 5 Grams Of Creatine Daily? | Dr Peter Attia https://www.youtube.com/shorts/V4dd3LBhYNk
[14] #340 – AMA #69: Scrutinizing supplements: creatine, fish oil, vitamin … https://peterattiamd.com/ama69/

Sarcopenia: Age-Related Condition

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Starting at age 30, your muscle mass starts to deteriorate (Sarcopenia).

Sarcopenia is an age-related condition characterized by the progressive loss of skeletal muscle mass, strength, and function. It most commonly affects people aged 60 and older, with muscle loss starting gradually in the 30s or 40s and accelerating particularly between ages 65 and 80.

This condition leads to muscle weakness, increased risk of falls, disability, frailty, and reduced quality of life. The muscle loss in sarcopenia involves both a decrease in the number and size of muscle fibers, especially fast-twitch fibers, and changes in muscle synthesis due to hormonal shifts like reduced testosterone and insulin-like growth factor.

But there are steps you can take to help fend off the negative effects.

For personal trainers, strength training is the No. 1 type of exercise they recommend to live longer.

Research has shown that people in their 70s with mobility issues can boost their longevity with a strength-training program, which includes:

1. Squats
2. Static Lunges
3. Hip Bridges
4. Planks
5. Push-ups or Bent knee push-ups

 

Yoga Promotes Physical and Mental Well-Being

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“Yoga takes you into the present moment. The only place where life exists.”

Yoga is an ancient and complex practice, rooted in Indian philosophy. It began as a spiritual practice but has become popular as a way of promoting physical, mental, and spiritual well-being.

“Yoga is not a work-out it is a work-in, and this is the point of spiritual practice to make us teachable to open up our hearts and focus our awareness so that we can know what we already know and be who we already are.”

Although classical yoga also includes other elements, yoga as practiced in the United States typically emphasizes physical postures (asanas), breathing techniques (pranayama), and meditation (dyana).

Health Benefits of Yoga

“True yoga is not about the shape of your body, but the shape of your life.” — Aadil Palkhivala

Research suggests that yoga may:

  • Help improve general wellness by relieving stress, supporting good health habits, and improving mental/emotional health, sleep, and balance.
  • Relieve neck pain, migraine or tension-type headaches, and pain associated with knee osteoarthritis. It may also have a small benefit for low-back pain.
  • Help people with overweight or obesity lose weight.
  • Help people quit smoking.
  • Help people manage anxiety symptoms or depression.
  • Relieve menopause symptoms.
  • Be a helpful addition to treatment programs for substance use disorders.
  • Help people with chronic diseases manage their symptoms and improve their quality of life.

Studies have suggested possible benefits of yoga for several aspects of wellness, including stress management, mental/emotional health, promoting healthy eating/activity habits, sleep, and balance.

Many people notice improved physical well-being—flexibility, posture, and reduced tension—within the first few weeks of regular yoga practice. Moreover, enhanced mindfulness, focus, and mental clarity often develop after about a month of steady practice. The deeper spiritual aspects of yoga usually starts to emerge after 4–6 weeks of consistent yoga practice.

“Yoga teaches us to cure what need not be endured and endure what cannot be cured.” — B.K.S. Iyengar

Source:  https://www.nccih.nih.gov/health/yoga-effectiveness-and-safety

Americans Consume More Sugar Than Bodies Can Handle

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Most Americans are consuming more sugar than their bodies were meant to handle.

The average American adult consumes about 17 teaspoons (71 grams) of added sugar per day—more than two to three times the American Heart Association’s recommended daily limit of 6 teaspoons (25 grams) for women and 9 teaspoons (36 grams) for men.

Current data shows that Americans, on average, consume over 300% of the recommended daily amount of added sugar.

Over time, excess consumption of these added sugars can increase the risk of health problems. This excessive intake is linked to increased risks of obesity, type 2 diabetes, and cardiovascular disease.

The Dietary Guidelines for Americans advise that added sugars should make up less than 10% of daily calories, but most people exceed this limit.

Source:  https://sugarscience.ucsf.edu/the-growing-concern-of-overconsumption.html

BELIEVE, HAVE FAITH, BE ALWAYS GRATEFUL!