Do Nutrition

11/09/2026

11/09/2026

High Blood Pressure?
Eat yogurt and other cultured foods

Clinical trials have shown that probiotic consumption may improve blood pressure (BP) control.
Harvard Health reported on an article in the July 21, 2014 edition of the American Heart Association Journal Hypertension which analyzed the results of nine high-quality studies that looked at the effects of probiotics on blood pressure. The 543 participants, who included adults with normal and high blood pressure, had modest drops in both systolic (top number) and diastolic (bottom number) blood pressure. The people who showed the greatest reduction were those with elevated blood pressure (130/80 mm Hg or above). Participants who consumed foods or supplements with large concentrations of bacteria, or several different strains, saw the greatest improvement. But it took eight weeks or longer for the benefits to show up.
Effect of Probiotics on Blood Pressure: A Systematic Review and Meta-Analysis of Randomized, Controlled Trials Saman Khalesi, Jing Sun, Nicholas Buys, and Rohan JayasingheAuthor Info & Affiliations
Hypertension
Volume 64, Number 4

11/02/2026

FISH OILS AND YOUR BRAIN
Ocean fish consumption can lower your risk of Alzheimer’s as well as other forms of mental decline

EPA and DHA are healthy fats found in cold water ocean fish.
Researchers looked at 48 studies involving 103,651 participants, a moderate-to-high level of evidence suggested that dietary intake of omega-3 fatty acids could lower risk of all-cause dementia or cognitive decline by 20%, especially for docosahexaenoic acid (DHA) intake
Omega-3 fatty acids are beneficial for brain development, anti-inflammation, and cognitive preservation.
The researchers “found that supplemental omega-3 fatty acid use was significantly associated with a lower risk of Alzheimer’s Disease”
Am J Clin Nutr 2023 Apr 5;117(6):1096–1109. doi: 10.1016/j.ajcnut.2023.04.001
The Relationship of Omega-3 Fatty Acids with Dementia and Cognitive Decline: Evidence from Prospective Cohort Studies of Supplementation, Dietary Intake, and Blood Markers☆
Bao-Zhen Wei 1,2,†, Lin Li 3,†, Cheng-Wen D**g 2, Chen-Chen Tan 1; for the Alzheimer’s Disease Neuroimaging Initiative, Wei Xu 1,∗

10/26/2026

MORE EPA AND DHA MAY MEAN A LOWER RISK OF CARDIOVASCULAR EVENTS

Researchers conducted a systemic review and meta-analysis of 10 studies to identify a blood nutritional biomarker that can predict and screen population groups at high risk for cardiovascular disease mortality or Sudden Cardiac Death.
Their results suggest a potential cardio-protective association between high EPA and DHA levels in blood and a reduced incidence of adverse cardiac events. EPS and DHA are two healthy fatty acids you can get by eating cold water ocean fish. People who had higher levels of EPA and DHA in their blood from fish in their diets had a lower risk of heart disease events.
Omega-3 Fatty Acids as Potential Predictors of Sudden Cardiac Death and Cardiovascular Mortality: A Systematic Review and Meta-Analysis
Ji Young Kim 1,†, So Yeon Joyce Kong 2,†, Eujene Jung 3,4,* and Yong Soo Cho 3,4,*
Department of Medicine, Seoul National University, Seoul 08826, Republic of Korea
Strategic Research, Laerdal Medical, 4002 Stavanger, Norway
Department of Emergency Medicine, Chonnam National University Hospital, Gwangju 61469, Republic of Korea
Department of Emergency Medicine, Chonnam National University Medical School, Gwangju 61469, Republic of Korea
J. Clin. Med.2025, 14(1), 26;https://doi.org/10.3390/jcm14010026
Note from Dave. While eating more fish is considered healthy, some fish are healthier than others because some fish have high levels of contaminants. The EWG (Environmental Working Group) is one source of information concerning which fish are lower in contaminants, there are a number of other sources as well.
If you are considering taking a fish oil supplement, please check with your doctor first due to possible drug interactions and other medical considerations unique to you.

10/19/2026

Exercise and Cancer

Physical activity has been associated with lower risks of breast and colorectal cancer in epidemiological studies; however, it has been unknown if these associations are actually causal or just coincidence.
Researchers analyzed genetic data from the UK Biobank and the Genome-Wide Association (GWA) consortia, a collaborative, large-scale scientific network formed by international research groups to combine genetic data across tens of thousands or millions of individuals.
Their results support a potentially causal relationship between higher physical activity levels and lower risks of breast cancer and colorectal cancer. Based on these data, the promotion of physical activity is probably an effective strategy in the primary prevention of these commonly diagnosed cancers.
Nat Commun 2020 Jan 30;11(1):597. doi: 10.1038/s41467-020-14389-8.
Physical activity and risks of breast and colorectal cancer: a Mendelian randomization analysis
https://pubmed.ncbi.nlm.nih.gov/32001714/

10/12/2026

Fiber decreases pre- and post-menopausal breast cancers

In this review of 19 studies covering 1,994,910 pre- and post-menopausal women, total fiber in the diet was linked to an 8 percent decrease in the likelihood of developing breast cancer. Soluble fiber reduced chances by 10 percent, and insoluble fiber appeared to reduce chances by 7 percent.
Discussing the findings, Harvard University epidemiological research scientist, Maryam S. Farvid, PhD, said, “Our study contributes to the evidence that lifestyle factors, such as modifiable dietary practices, may affect chances of breast cancer. Our findings provide research evidence supporting the American Cancer Society dietary guidelines, emphasizing the importance of a diet rich in fiber, including fruits, vegetables, and whole grains.”

Reference: ACS Cancer Journal; 2020, 32816

10/05/2026

Resveratrol and fiber improve life and health during menopause

Resveratrol reduces pain, improves QOL in menopause
Doctors think some of the discomforts of menopause come from declining levels of estrogen. In two earlier, shorter studies, resveratrol—a phytoestrogen—improved pain and feelings of well-being in postmenopausal women. In this longer-term third arm of the study, 125 healthy postmenopausal women took a placebo or 75 mg of resveratrol twice daily, in alternating, 12-month phases.
Compared to the placebo phase, during the resveratrol phase, women reported 18 percent less pain from age-related osteoarthritis and improved quality of life.
Commenting on the findings, doctors said “Within the same study, we observed fewer hot flushes, night sweats, heart discomfort, sleep problems, and muscle and joint discomfort with resveratrol. Although we don’t know the cause of chronic pain in postmenopause, we believe declining estrogen levels may be a factor.”

Reference: Menopause; 2020, Vol. 28, No. 1, 40-9

Note from Dave; While red and purple grapes as well as peanuts are good food sources of resveratrol and fiber, you would have to eat an enormous ammount to get the amount of resveratrol used in this study.
As always, please consult your physician before taking supplements, especially if you are on medications.

09/28/2026

Sulforaphane improved processing speed, memory

Earlier studies found cruciferous vegetables such as broccoli, cabbage, cauliflower, and kale increased brain processing speed. These plants contain sulforaphane, a powerful antioxidant and anti-inflammatory.
In this study, doctors asked half of 144 healthy adults, average age 68, to take training exercises for the aging brain along with a placebo or sulforaphane; and asked the other half to play the 1984 tile-matching video game, Tetris, along with a placebo or sulforaphane.
While there was no improvement in the placebo/Tetris group, those that got aging-brain training—with placebo or sulforaphane—saw significant improvement in brain processing speed. Those taking sulforaphane—with placebo or brain training—in addition to improved brain-processing speed saw significant enhancements in working memory.
Doctors attribute the improvements in processing speed and working memory to the anti-oxidative, anti-inflammatory properties of sulforaphane.

Reference: Nutrients; 2021, Vol. 13, No. 2, 352

09/21/2026

Brain Health

Nutrients protect against cognitive decline, improve brain function

Vitamins C and E may lower chances for Parkinson’s

In Parkinson’s disease (PD), brain-nerve function slowly deteriorates, with a wide range of eventual physical and cognitive symptoms including tremors and memory loss. While there is no apparent single cause, oxidative stress is a common factor.
In this study, doctors followed and gathered food questionnaires from 43,865 men and women, aged 18 to 94, who began the study without PD. Over 17.6 years of follow-up, overall, those with the highest levels of vitamins C or E were 32 percent less likely to have developed PD compared to those with the lowest levels of vitamins C or E.
Doctors concluded dietary vitamins C and E may reduce chances for PD.

Reference: Neurology; 2021, Vol. 96, No. 6

09/14/2026

Heart Rate Recovery

One of the best signs of good health is how quickly the heart returns to resting rate after exercise. In this study, doctors compared levels of omega-3 fatty acids and heart recovery rate in 13,912 healthy men and women, average age 50. A 2-percentage-point increase in omega-3s—where 8 percent is the ideal level—brought heart rate down 0.35 beats per minute (BPM) in men, and 0.69 BPM in women. Overall, men and women recovered an average 24 BPM after one minute, and 53 BPM after three minutes.
Doctors said, “omega-3s make the heart light on its feet, not sluggish in its response.”

Reference: Prostaglandins, Leukotrienes and Essential Fatty Acids; 2020 Dec; 163:102206