The island of Okinawa in Japan, just north of Taiwan, has long been a hot spot for the secrets to longevity. It is unrivaled for its health, spirituality, and connection to mind and body. In fact, Okinawa has some of the highest number of centenarians (those who live past 100) in the world, at about 50 per 100,000 compared to 5-10 per 100,000 in the USA. These aren’t your average old folks, either. Here in the West, we associate old age with misery, joint pain, dementia, and nursing homes, but in Okinawa, the centenarians are happy and surprisingly independent.
Diseases like Parkinson’s, Alzheimer’s, autism, cancer, diabetes and heart disease are virtually unheard of, at least, not until you’re 90! Interestingly enough, when an Okinawan is removed from his or her society and rituals and adopts an American or Western lifestyle, their age limits begin to parallel those of the citizens of the United States. What exactly is their secret? Although genes do play a role, it seems lifestyle is the biggest contributor. In 2000, the Okinawa Centenarian Study published some fascinating facts on longevity:
1. Plant-based Diet
Okinawa is a beautiful tropical island (which helps anyone’s mood), but there is a bigger secret to their success. Because the plants are closer to the equator, where the sun’s damage may be greater, they protect themselves by producing higher amounts of phytochemicals and antioxidants to stay alive. These nutrients not only protect the plants from the sun’s rays, but from animal or insect consumption too. Those phytochemicals are what correct free radicals and eliminate inflammation from our bodies! Okinawans eat up to 10 servings of fruits and veggies a day — ALL ORGANIC!
2. Limited to No Animal Protein ( better no meat and no fish)
In Okinawa, the population follows a plant-based diet where they grow their own food. It is 80% plant based with the 20% reserved for fish and, occasionally, Meat if there is a special ceremony. It is also free of the antibiotics, hormones, and cruelty that exist in Western culture in factory farms.
3. High Flavanoids (estrogenic compounds from food) and Good Fats
They eat natural grains, root vegetables, sweet potatoes, leafy greens, and a ton of NON GMO fermented soy (90% is GMO in the USA). Examples like miso, flax, or tempeh are excellent for the liver and for menopause. Women experience menopause naturally with fewer complications. Another secret is bitter gourd or goya. As the name implies, this is a very bitter melon! It contains B vitamins, vitamin C, calcium, magnesium, zinc, phosphorus, iron, and beta carotene. It contains a phytonutrient called charantin and an insulin mimicking compound called polypeptide P that induces lower blood sugar and could be a remedy for diabetics.
4. Caloric Restriction
They practice a technique called Hara Hachi Bu, where they do not overeat. It translate to 8 parts out of 10, meaning they stop eating when they are 80% full. Caloric restriction has been a debatable topic but studies have shown that restriction, without malnutrition, can produce measurable benefits and potential longevity. For one thing, you will lose weight, and this is a good thing for most Americans. Caloric restriction also activates autophagy, which is the process by which older, dead cells are gobbled and cleaned up by other cells to keep the body running at tip top shape. If the body is inefficient at removing old debris, then this buildup can lead to neurodegenerative and cardiac diseases. Other studies point to “hormesis,” which means to induce benefit from low intensity biological stressors. This theory proposes that a calorie restricted diet excites the immune system and heightens the defensive state by inducing small amounts of stress, which lead to turning on longevity genes through science-based epigenetics (certain genes are turned off and on based on nutrition, environment, thoughts, etc)
5. Daily Exercise
They practice daily exercise that is not only beneficial for the body, but the mind too. You know how wonderful it feels to finish a challenging or relaxing yoga class? Imagine doing that every day in a slower paced, island environment. The majority practice Tai Chi, karate, gardening, dance, yoga, or martial arts, all of which are known to connect mind and body in a more spiritual process. Also, no one smokes! They also have little osteoporosis (no, they don’t drink a lot of milk, which does not stop osteoporosis) because they eat more plants which are chock full of calcium! They then activate vitamin D and overall bone health by spending time outdoors in the sun.
6. Positive Attitude
When polled, the Okinawans consistently scored higher in the ability to handle stressful situations as well as on their overall outlook on life. On the island they enjoy a slower paced life and close, supportive networks. Lab results reveal low levels of homocysteine, an inflammatory amino acid present in those with heart disease. Okinawans have an 80% lower risk of heart attack
7. Close Knit Community Groups
We are social beings who need love and support from friends and loved ones. Up to 80% of Okinawa’s elderly live alone independently or with a spouse, however they never give up their connection to community centers or elder day cares where they engage in games, sports, or exercise together. There is a name for these social groups and they are called moai groups. In Okinawa, growing old is looked at respectfully and the elders still help to run the community. There is always family visiting as life is slower paced. There are local festivals, gardening activities, and healing herbs brought to friends and dances for all to attend to continually heal the body and soul.
8. Find Tour “Ikigai”
Ikigai means “your purpose.” Retirement is a foreign concept in Okinawa. Their belief is that one should make life worth living no matter how old you are. You help others and continue to always look for a renewed mission.
9. Cultivate Spirituality
Spirituality, but not religion, is a major part of life in Okinawa. There are morning rituals, meditation groups, and a continued sense of belonging to a group that works collectively to achieve something bigger than them. They do not shy away from music or dancing as they believe this awakens the soul. The natives play Okinawan instruments like a traditional banjo and gather for community celebrations often. Women in Okinawa are noro (priestesses) or yuta (female shaman).
10. Eastern and Western Medical Approaches
Unlike the mindset in the West where there is a pill for every symptom and hard work to achieve health is often shunned, the Okinawans combine both aspects to achieve overall health. The employ shamanistic healing practices, spirituality, and some Western methods as well. They believe in the vitality and health of the people and their villages. Particularly, the older women play an active role as the religious leaders and spiritual shamans in the villages. Ancient herbs like the ones used in Ayurveda and traditional Chinese medicine are used in daily life. In fact, turmeric is consumed in large quantities (mostly in tea) and is revered for its antioxidant and detoxifying effects on the liver .We could all learn some lifestyle lessons from the wise and gentle people of Okinawa, Japan.
1. Okinawan Centenarian Study 2000 — ww.okicent.org
While fasting is nothing new, it is experiencing a resurgence in popularity as many discover its potential health benefits. If you are planning your first fast or looking for ways to improve your next one, there are a few things you should do to prepare. The first step is learning about the different stages of fasting. This knowledge helps you mentally and physically prepare for what happens to your body when you fast.
The stages of fasting outlined below are based off a water fast, a traditional fast in which you abstain from any food and only drink water for 12-48 hours or longer. Personal experiences can vary depending on the type of fast, age, or health of the individual, but these should give you a general idea of what to expect when you fast.
Stage 1: Day 1-2
Stage one lasts for the first couple of days of the fast or about 12-48 hours from your last meal. Usually, it is a good idea to put some planning and preparation into how and when you will start a fast. Try selecting a start day and time and then make preparations in your schedule for the duration of your fast.
How You Feel: Hungry
This stage is when your body transitions into fasting mode and, for many people, it’s the most challenging part of their fast. This stage is where you start to feel the hunger pangs as you skip your regular mealtime routine. Most first time fasters start to feel a reduction in their energy levels. These effects can induce a negative mood or irritability for most fasters. It’s wise to prepare yourself for the possibility of being short on patience during this stage.
What’s Happening With Your Body: Battery Save Mode
Several things happen at the cellular level that cause hunger and fatigue during this first stage. When you’re eating regularly, your body breaks down glucose to get the energy it needs to function properly. While you’re fasting, your body needs to produce sugar for energy, so it begins a process called gluconeogenesis. During gluconeogenesis, your liver converts non-carbohydrate materials like lactate, amino acids, and fats into glucose. As your body goes into “battery save mode,” your basal metabolic rate, or BMR, becomes more efficient and uses less energy. This power saving process includes lowering your heart rate and blood pressure. At this stage, you may feel drained. However, if you stick it out for a little longer, some of that lost energy will return.
Benefits: Mental Strength and Heart Health
Fasting these first few days can be difficult, but there are mental and physical benefits. Mentally, the act of fasting is an excellent way to exercise your willpower. Similar to the strength runners might feel after pushing their body to run that extra mile, people who choose to fast can feel strength as they fight through those natural urges to eat. Physically, there are incredible cleansing and heart health benefits taking place, too. As BMR lowers, fat in the blood starts to disappear as it’s metabolized for energy. This process promotes a healthy heart, and for some, improves cholesterol levels by boosting HDL levels.
Stage 2: Day 3-7
Stage two starts around the end of day two and lasts until day seven. A lot of changes begin to happen at this stage, and you may start to notice changes in your physical appearance, as well as how you feel.
How You Feel: Less Hungry and More Energetic
By stage two, ketosis has begun. Ketosis is a critical phase of the fast where your body starts to burn stored fat as its primary power source. As the processes of ketosis are carried out inside your body, you might stop feeling hungry and tired. The practice of putting your body into ketosis has a growing movement behind it. It is ideal for weight loss, balancing blood sugar, and more. Best of all, you don’t even have to fast to put your body into ketosis. Eating the right foods at the right time can be enough to start this fat burning process. There are even vegan ketogenic diet plans available so you can still eat health-promoting foods to stay in ketosis.
What’s Happening With Your Body: Fat Burning Mode
When you consume a typical diet of carbohydrate rich foods, your body breaks down sugars and starches into glucose. Glucose is the primary source of energy for the body. However, when you fast or go into ketosis glucose becomes limited, and your body must turn to fat stores for the energy it requires. Your body breaks fat down into glycerol and fatty acids. The liver synthesizes ketones using glycerol. The glycerol is broken down by the liver for additional glucose, and finally, those ketones are used by your brain as glucose becomes less available.
Benefits: Weight Loss and Cleansing
Burning fat has several benefits for your health — the first being weight loss. Ketosis is a predictable way to target fat stores that otherwise remain untouched even with a healthy lifestyle. Additionally, getting rid of that extra fat has a detoxifying effect on the body. Your body’s natural defenses use fat stores to store toxic metals and other toxins so they can’t wreak havoc on your system. However, during ketosis, these toxic metals and toxins are safely expelled from your body as fat reserves get used up. This cleansing effect may temporarily alter some people’s complexion or cause other signs of a healing crisis.
Stage 3: Day 8-15
Stage three typically falls between day eight and 15. This stage includes dramatic improvements in mood and mental clarity and is the stage seasoned fasters look forward to the most.
How You Feel: Clear Minded
By the third stage a sort of “fasting high” begins. This boost happens when your body fully adjusts to fasting. While not everyone reaches this stage, those who do report a dramatic improvement in how they feel. These improvements include an elevated mood, increased energy levels, and a type of clear mindedness unique to fasting.
What’s Happening With Your Body: Healing Mode
During stage three, your body starts to enter into a “healing mode.” This healing process begins as your digestive system takes a rest from the common stressors and toxins it endures on a daily basis. As a result, your body has fewer free radicals entering the mix, and oxidative stress decreases.
On the flip side, fasting causes a stress that provides an added benefit. This is a kind of mild stress that is comparable to the stress caused by exercise, which ultimately makes you stronger and your immune system more resilient.
Benefits: Healthy Aging
When the cumulative effects of this stage add up, they can be the catalyst for significant health improvements. Anytime you limit free radicals and oxidative stress you are encouraging healthy aging and positioning yourself for fewer health complications. While less researched, this healing process seems to improve health for some.
Stage 4: Day 16 and Beyond
Stage four occurs sometime around day 16 and continues through the duration of your fast. While there may be some changes moving beyond this juncture, there is a daily balance that starts to set in.
How You Feel: Balanced
If you make it to stage four, you are at a place most have never gone. This stage, while doable, should only be attempted under close supervision from a trusted healthcare professional. For those that do make it this far, there are not any drastic shifts that occur in how you feel. Instead, a steady balance seems to set in.
What’s Happening With Your Body: Healing Mode Extended
Stage four is the extension and completion of the healing and cleansing processes that began during the earlier stages. The longer you fast, the more time and opportunity your body has to heal and cleanse itself.
Benefits: Personal Goals and Growth
If you make it this far, the benefit becomes personal. Fasting, especially beyond the first seven days, takes steadfast dedication. What you get out of the fast in these later stages can be a culmination of all the earlier stages or an accomplishment of a personal health goal. For some, it is weight loss, for others, it is a strategy to heal a particular health complication.
Stage 5: Breaking the Fast
Stage five may come sooner or later, depending on your fasting goal. While we don’t assign a specific target day, you may want to make breaking your fast a planned event you can look forward to and celebrate when it’s all done.
How You Feel: Accomplished
Whether you fasted for half a day or a full month, you should feel accomplished. Taking deliberate action to improve your health or testing your limits is something worth celebrating.
What’s Happening With Your Body: Easing Out of Fasting Mode
How you choose to end your fast is critical. Depending on how long you fast, you may need to ease your way back into eating solid food. Fruit juices, cooked vegetables, and broths can help acclimate your body and digestive system to eating as internal mechanisms come back online.
Benefits: Start Something New
With careful planning and thought, fasting can be an incredible springboard into a healthier lifestyle. One suggestion is to make plans before you even start your fast. Write down what you’re hoping to get out of it and what you want to accomplish. If done correctly, the end of a fast is the perfect time to begin a dramatically healthier diet and lifestyle.
Additional Fasting Tips
Bowel movements and bad breath are two subjects that most people usually avoid discussing, but when fasting, you need to be aware of both.
During stage one and two of the fast, your body will still be expelling toxins and damaged cells every time you go to the bathroom. Using an intestinal cleansing product, like Oxy-Powder® will help more thoroughly cleanse and detoxify your body.
Bad breath will be a concern throughout every stage of a fast. Slightly offensive breath is completely natural and part of the detoxing processes. If you are worried about your breath while you fast, I have created an all-natural solution. It’s called Fresh Mouth™, and it comes in a convenient spray bottle that fits in your pocket. Just a few sprays and your mouth will feel fresh and smell great!
Olives conjure up images of the warm sun and deep blue seas of the Mediterranean where the olive tree flourishes.
In more recent times, olive oil has enjoyed similar admiration.
Considered by many as a staple in any serious kitchen, olive oil has also achieved mythic stature as the ultimate healthy ingredient, protecting us from heart disease.
But does olive oil really deserve its ‘heart healthy’ reputation?
In today’s article, we explore the real truth about olive oil in depth…
One More Time…
As we have now pointed out numerous times, any oil—including olive oil—is not a whole food and thus has little place in a whole food, plant-based diet.
Like any other oil, olive oil is a processed, concentrated fat extract and thus has lost most of the nutritional value of its original form (the olive itself).
If you want some nutritional value, you will find it by eating the whole olive—not by consuming it in its almost unrecognizable extracted oil form. (But even olives should be eaten in moderation due to its high fat and sodium content.)
Bottom line is that the fats we need should come in nature’s original package – whole plant foods!
A Quick Lesson in Cardiovascular Health
To evaluate whether or not olive oil is indeed ‘heart-healthy’, we first need to understand a few facts about vascular biology.
The vessels in our entire cardiovascular system are lined with highly functional endothelial cells. These cells provide a barrier between the blood and the rest of the body tissues and are involved in blood clotting, the formation of new blood vessels, and recruitment of immune defense cells.
Endothelial cells also produce nitric oxide (NO), which makes blood vessels dilate to increase blood flow and prevent platelets from sticking to the vessel walls.
Impaired endothelial function is a hallmark of vascular disease, considered an early event in the development of atherosclerosis, and seen in patients with high blood pressure, high cholesterol, coronary artery disease and type 2 diabetes.
A noninvasive method to test endothelial function is Flow Mediated Dilation (FMD), which uses an ultrasound to measure flow-mediated changes in the diameter of the brachial artery.
Healthy endothelial cells will respond to a stimulus by releasing NO and causing the brachial artery to dilate, while unhealthy cells will not. In other words, the level of dilation (or lack of), measured via ultrasound, is a good indication of the overall health of the vessels in the cardiovascular system.
Olive Oil and the Heart
Not surprising, significant FMD impairment can be seen after someone smokes or eats a lot of fat, sugar and/or salt in a meal. FMD impairment is also detected when someone suffers from mental stress or a chronic disease like high cholesterol or diabetes.
So what is the effect of olive oil on FMD?
All oils, both animal and plant derived, tend to worsen endothelial function. Within hours of ingesting fat, arteries stiffen and the ability to dilate is impaired.
A 1999 study measuring FMD after the ingestion of high-fat meals reported a “3-hour decline in FMD after subjects ingested a traditional meal of a hamburger and fries or cheesecake. Olive oil was found to have the same impairment to endothelial function as the rest of these high-fat meals.”
And a 2007 study showed a similar detrimental effect on endothelial function after the intake of olive, soybean and palm oils.
Is Extra Virgin Olive Oil a Healthier Choice?
In a cohort study designed to measure the effects of a Mediterranean diet as the primary prevention of cardiovascular disease, extra virgin olive oil (EVOO) was shown to be better than regular olive oil, but neither significantly reduced heart attack rates.
Other studies report similar findings, showing that EVOO damages endothelial function—just like its ‘regular’ olive oil counterpart.
In the PREDIMED study, 7447 people at high risk for cardiovascular disease were randomly placed into 3 groups. One group was told to eat a Mediterranean diet using only EVOO (up to 1 liter per week!). The second group ate a Mediterranean diet and added half-pound of nuts per week. The third group was told to reduce fat intake (but it didn’t).
After five years, the conclusions were stunning; there were nearly no differences between groups. No differences in weight, waist circumference, systolic and diastolic blood pressure, fasting glucose, or lipid profile.
And no difference in the number of heart attacks or deaths from cardiovascular disease; those in the EVOO group suffered just as many heart attacks and cardiovascular disease as those in the control group (there was a significant reduction in the number of strokes, but that reduction was greater in the group that ate nuts).
The Mediterranean Diet Is Healthful in Spite of Olive Oil…
It appears that the low heart disease rate associated with a Mediterranean diet is in spite of olive oil—not because of it!
In other words, the ‘heart-healthy’ Mediterranean diet is due to the high consumption of whole plant foods rather than the olive oil, which usually accompanies all those vegetables.
In fact, studies to measure the effects of the Mediterranean diet on endothelial function showed FMD impairment after meals rich in olive oil.
Scientists concluded that the Mediterranean diet’s heavy “inclusion of antioxidant-rich fruits, vegetables, and their products apparently provide some protection against the direct impairment in endothelial function produced by high-fat foods, including olive oil.”
These results were confirmed in another study showing that adding vegetables to a fatty meal may restore (at least partially) arterial function and blood flow.
Olive Oil Gives Power to the Plaques
In addition, it appears that olive oil can contribute to atherosclerosis.
Atherosclerosis is the narrowing of blood vessels due to the buildup of waxy ‘plaques’ – clumps of fat and debris – along the vessel walls. The vessels become narrow and rigid, causing the heart to have to work harder to deliver oxygen to our bodies and increasing the risk of heart attacks. To make matters worse, the fat in the plaques is easily oxidized, releasing dangerous free radicals that further damage blood vessels.
When comparing baseline with one-year follow-up angiograms in people with coronary heart disease, saturated animal fat, monounsaturated (olive oil) and polyunsaturated fats were all associated with significant increase in new atherosclerotic lesions. The lesions stopped growing only by decreasing all fat intake—from whatever source
Is Olive Oil Really the Best Alternative?
Many argue that olive oil is a better alternative than other saturated fats. While there is some truth to this (olive oil does appear to cause relatively less damage than saturated animal fats), it is important to note that ‘less damage’ is still damage.
The scientific evidence clearly shows that olive oil plays a role both in damaging blood vessels as well as forming atherosclerotic plaques.
‘Causing less damage’ is a far cry from ‘promoting heart health’ as so many people believe is the case with olive oil.
The bitter truth is that, as Dr. Esselstyn points out, “Between 14 and 17 percent of olive oil is saturated, artery-clogging fat – every bit as aggressive in promoting heart disease as the saturated fat in roast beef.”
If you are just starting on your plant-based journey, keeping tiny amounts of extra virgin olive oil may help you enjoy your starches and veggies more and guarantee that you ‘stick’ to the diet. It is indeed better than using other oils or fats, and much better than continuing to eat a standard American diet.
However, if you want to continue to improve on your plant-based diet and make it predominantly whole foods, the recommendation is to stay away from olive oil altogether—even the extra virgin variety. So just opt out of olive oil.
The true heroes of a heart-healthy diet are whole grains, legumes, vegetables, fruits, and nuts, so embrace these foods and enjoy their benefits.
Your heart will thank you for it.
Foods to Increase Blood Flow and Circulation
Poor circulation is a common problem caused by a number of conditions.
Peripheral artery disease (PAD), diabetes, obesity, smoking and Raynaud’s disease are some of the many causes of poor circulation (
Reduced blood flow can cause unpleasant symptoms, such as pain, muscle cramps, numbness, digestive issues and coldness in the hands or feet.
In addition to those with poor circulation, athletes and active individuals may want to increase blood flow in order to improve exercise performance and recovery.
Although circulatory issues are often treated with medications, eating certain foods can also improve blood flow.
Here are the 13 best foods to optimize blood flow.
Cayenne pepper gets its spicy flavor from a phytochemical called capsaicin.
Capsaicin promotes blood flow to tissues by lowering blood pressure and stimulating the release of nitric oxide and other vasodilators — or compounds that help expand your blood vessels
Vasodilators allow blood to flow more easily through your veins and arteries by relaxing the tiny muscles found in blood vessel walls.
Research indicates that ingesting cayenne pepper increases circulation, improves blood vessel strength and reduces plaque buildup in your arteries
What’s more, these spicy peppers are frequently included in pain-relieving creams because they can encourage blood flow to the affected area
Pomegranates are juicy, sweet fruits that are particularly high in polyphenol antioxidants and nitrates, which are potent vasodilators.
Consuming pomegranate — as juice, raw fruit or supplement — may improve blood flow and oxygenation of muscle tissue, which could especially aid active individuals.
A study in 19 active people, found that ingesting 1,000 mg of pomegranate extract 30 minutes before working out increased blood flow, blood vessel diameter and exercise performance
Another study demonstrated that daily consumption of 17 ounces (500 ml) of pomegranate juice during or before weight training reduced soreness, muscle damage and inflammation in elite weightlifters
Onions are an excellent source of flavonoid antioxidants, which benefit heart health.
This vegetable improves circulation by helping your arteries and veins widen when blood flow increases.
In a 30-day study in 23 men, taking 4.3 grams of onion extract daily significantly improved blood flow and artery dilation after meals
Onions also have anti-inflammatory properties, which can boost blood flow and heart health by reducing inflammation in veins and arteries
Cinnamon is a warming spice that has many health benefits — including increased blood flow.
In animal studies, cinnamon improved blood vessel dilation and blood flow in the coronary artery, which supplies blood to the heart.
Rats fed 91 mg per pound (200 mg per kg) of body weight of cinnamon bark extract daily for eight weeks exhibited better heart performance and coronary artery blood flow after exhaustive exercise compared to rats in the control group
Plus, research shows that cinnamon can effectively reduce blood pressure in humans by relaxing your blood vessels. This improves circulation and keeps your heart healthy
In a study in 59 people with type 2 diabetes, 1,200 mg of cinnamon per day reduced systolic blood pressure (the top number of a reading) by an average of 3.4 mmHg after 12 weeks
Garlic is well known for its beneficial impact on circulation and heart health.
Studies suggest that garlic — specifically, its sulfur compounds, which include allicin — can increase tissue blood flow and lower blood pressure by relaxing your blood vessels.
In fact, diets high in garlic are associated with better flow-mediated vasodilation (FMD), an indicator of blood flow efficiency.
In a study in 42 people with coronary artery disease, those who consumed garlic powder tablets containing 1,200 mg of allicin twice daily for three months experienced a 50% improvement in blood flow through the upper arm artery compared to a placebo group .
Many athletes supplement with beet juice or beet powder to help improve performance.
This is because beets are high in nitrates, which your body converts into nitric oxide. Nitric oxide relaxes blood vessels and increases blood flow to muscle tissue.
Beet juice supplements improve oxygen flow in muscle tissue, stimulate blood flow and increase nitric oxide levels — all of which can boost performance
Aside from assisting athletes, beets improve blood flow in older adults with circulatory issues.
In a study in 12 older adults, those who drank 5 ounces (140 ml) of nitrate-rich beet juice per day experienced significant decreases in blood pressure, clotting time and blood vessel inflammation than those who consumed a placebo
Increased blood flow is one of turmeric’s many health benefits.
In fact, both Ayurvedic and traditional Chinese medicine have utilized turmeric since ancient times to open blood vessels and improve blood circulation
Research suggests that a compound found in turmeric called curcumin helps increase nitric oxide production, reduce oxidative stress and decrease inflammation.
In a study in 39 people, taking 2,000 mg of curcumin daily for 12 weeks led to a 37% increase in forearm blood flow and a 36% increase in upper arm blood flow
Leafy greens like spinach and collard greens are high in nitrates, which your body converts into nitric oxide, a potent vasodilator.
Eating nitrate-rich foods may help improve circulation by dilating blood vessels, allowing your blood to flow more easily.
In a 27-person study, those consuming high-nitrate (845 mg) spinach daily for seven days experienced significant improvements in blood pressure and blood flow compared to a control group
What’s more, research has observed that people following a traditional Chinese diet high in nitrate-rich vegetables like Chinese cabbage have lower blood pressure and a significantly decreased risk of heart disease than those who consume a typical Western diet
Citrus fruits like oranges, lemons and grapefruit are packed with antioxidants, including flavonoids.
Consuming flavonoid-rich citrus fruits may decrease inflammation in your body, which can reduce blood pressure and stiffness in your arteries while improving blood flow and nitric oxide production
In a study in 31 people, those who drank 17 ounces (500 ml) of blood orange juice per day for one week had significant improvements in artery dilation and large reductions in markers of inflammation such as IL-6 and CRP compared to a control group
Additionally, regular consumption of citrus fruits, such as lemon and grapefruit, has been associated with reduced blood pressure and a decreased risk of stroke
Walnuts are loaded with beneficial compounds, such as l-arginine, alpha-lipoic acid (ALA) and vitamin E — which all stimulate the production of nitric oxide.
Eating walnuts may reduce blood pressure, improve blood vessel function and decrease inflammation, which may be particularly helpful for those with diabetes
People with diabetes often have circulation issues and high blood pressure due to blood vessel damage caused by uncontrolled blood sugar levels
In a study in 24 people with diabetes, those who ate 2 ounces (56 grams) of walnuts per day for eight weeks experienced significant improvements in blood flow compared to a control group
Tomatoes may help reduce the activity of angiotensin-converting enzyme (ACE), which causes blood vessels to constrict to control blood pressure
Research reveals that tomato extract works similarly to ACE-inhibiting drugs — opening up your blood vessels and improving blood flow.
Test-tube studies note that tomato extract can inhibit ACE, reduce inflammation and disrupt platelet aggregation, which can improve circulation
Berries are especially healthy — they have antioxidant and anti-inflammatory qualities, which may have a positive impact on blood flow.
Chronic inflammation can damage blood vessels and raise your blood pressure, which can cause circulatory issues.
Research shows that eating berries can lower blood pressure, heart rate, platelet aggregation and blood levels of inflammatory markers like IL-6 while also improving artery dilation
Ginger, a staple in traditional medicine in India and China for thousands of years, can likewise lower blood pressure and improve circulation
In both human and animal studies, ginger has been shown to reduce high blood pressure, which negatively impacts blood flow
In a study in 4,628 people, those who consumed the most ginger — 2–4 grams per day — had the lowest risk of developing high blood pressure
Animal studies demonstrate that ginger works by inhibiting ACE
Is there more to this plant than we think? Why is this plant illegal? What is the history of this plant’s path to prohibition?
Learn about the wonders of the marijuana/hemp plant in this wonderfully narrated short film.
Some time if you lucky once a year or two you go somewhere and you know that it last time was three years ago @ Achemy in Ubud with Shanti and then nothing , today i get it again , i knew the moment i look at it , it hit me the perfect place and by far from other small restaurant or coffee shop in Canggu and probably Bali .
then i meet Laura cute big smile shinny eyes what a beautiful Soul i could stay only 25mn but you did make my trip in Bali worth it this time i will be back and sample a lots of more vegan dishes next time Thank you for a beautiful day…. Eric https://www.twotreeseatery.com/