🧠🥗 Anti-Inflammatory Foods: Nourish Your Body, Protect Your Brain 🧠🥗

 

Chronic inflammation is increasingly recognized as a contributing factor to various health issues, including cognitive decline. Adopting an anti-inflammatory diet can play a pivotal role in reducing this inflammation and supporting overall health.

🥦 What Is an Anti-Inflammatory Diet?

An anti-inflammatory diet emphasizes the consumption of foods that help reduce inflammation in the body. This approach focuses on whole, nutrient-dense foods while limiting processed items and those high in unhealthy fats and sugars.

🥗 Key Components of an Anti-Inflammatory Diet

Fruits and Vegetables: Rich in antioxidants and phytochemicals, these foods combat oxidative stress and inflammation. Berries, leafy greens, and cruciferous vegetables are particularly beneficial.

Whole Grains: Foods like oats, brown rice, and quinoa provide fiber, which can help lower inflammatory markers.

Nuts and Seeds: Almonds, walnuts, flaxseeds, and chia seeds are excellent sources of healthy fats and have anti-inflammatory properties.

Fatty Fish: Salmon, mackerel, and sardines are high in omega-3 fatty acids, which are known to reduce inflammation.

Legumes: Beans, lentils, and chickpeas are rich in protein and fiber, contributing to reduced inflammation.

Herbs and Spices: Turmeric, ginger, and garlic have been shown to have anti-inflammatory effects.

🧠 Impact on Cognitive Health

Chronic inflammation has been linked to an increased risk of cognitive decline and neurodegenerative diseases. Studies suggest that an anti-inflammatory diet can help mitigate these risks by reducing systemic inflammation and supporting brain health.

🚫 Foods to Limit or Avoid

To maximize the benefits of an anti-inflammatory diet, it's advisable to limit or avoid:

Refined Carbohydrates: White bread, pastries, and other processed carbs can spike blood sugar and promote inflammation.

Fried Foods: High in unhealthy fats, these can increase inflammatory markers.

Sugary Beverages: Sodas and sweetened drinks contribute to inflammation and offer little nutritional value.

Red and Processed Meats: These can promote inflammation and are best consumed in moderation.

✅ Tips for Incorporating an Anti-Inflammatory Diet

Plan Meals Ahead: Incorporate a variety of anti-inflammatory foods into your weekly meal plan.

Cook at Home: Preparing meals allows you to control ingredients and avoid hidden sources of inflammation.

Stay Hydrated: Drink plenty of water and consider green tea, which has anti-inflammatory properties.

Mindful Eating: Pay attention to portion sizes and eat slowly to aid digestion and reduce inflammation.

🧾 Sample Anti-Inflammatory Meal Plan

Breakfast: Oatmeal topped with fresh berries, chia seeds, and a drizzle of honey.

Lunch: Quinoa salad with mixed greens, chickpeas, cherry tomatoes, and olive oil dressing.

Dinner: Grilled salmon with steamed broccoli and sweet potato.

Snack: A handful of walnuts and a piece of dark chocolate.

By adopting an anti-inflammatory diet, you can support your overall health and reduce the risk of chronic diseases, including cognitive decline. Remember, it's not just about what you eat, but also about making consistent, healthy choices that benefit your body and mind.

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🥗🕰️ Live Longer, Live Stronger – The Diet and Lifestyle Blueprint for Longevity 🌿💪

 

We all want more years in our life – but what if you could also add more life to your years? Longevity isn’t just about surviving; it’s about thriving well into your 80s, 90s, and beyond. Science shows that the way we eat and live has a massive influence on how long and how well we live.

Here’s your blueprint for a longer, healthier, and more vibrant life.

1️⃣ Eat for Longevity – Your Plate is Your Power 🍎🥦

Your diet can either age you faster or slow down the clock. Research from “Blue Zones” (regions where people live exceptionally long lives) reveals that plant-based diets are a common thread.

Focus on whole foods – Vegetables, fruits, legumes, nuts, seeds, and whole grains should form the base of your meals. They’re packed with antioxidants, vitamins, and fiber that fight inflammation and oxidative stress – two major aging accelerators.

Limit processed foods – Highly processed snacks, sugary drinks, and refined carbs cause blood sugar spikes and chronic inflammation, both linked to early aging.

Protein with purpose – Include plant proteins like lentils, beans, and tofu. If you eat animal protein, choose lean sources like fish and free-range poultry.

Healthy fats matter – Olive oil, avocado, walnuts, chia, and flax seeds support heart and brain health, reducing age-related decline.

Mind your portions – The Okinawans, known for longevity, practice Hara Hachi Bu – eating until 80% full. This helps maintain a healthy weight and reduces metabolic strain.

2️⃣ Hydration – The Forgotten Elixir 💧

Water is essential for nutrient transport, digestion, and cellular function. Chronic mild dehydration can speed up aging, cause fatigue, and affect mental clarity. Aim for:

8–10 cups of water daily (adjust for climate and activity level)

Herbal teas and fresh fruit-infused water for variety

Limit alcohol and sugary drinks – they dehydrate and stress the liver

3️⃣ Move to Stay Young – Exercise as a Longevity Pill 🏃‍♂️🧘‍♀️

Movement is one of the strongest predictors of a long life. You don’t have to run marathons – consistent, moderate activity works wonders.

Strength training – Preserves muscle mass and bone density, which decline with age.

Cardio – Walking, swimming, cycling, or dancing supports heart health and circulation.

Flexibility & balance – Yoga, Tai Chi, and stretching reduce the risk of falls and keep joints healthy.

💡 Pro Tip: People in long-lived cultures don’t “work out” as much as they move naturally – gardening, walking, household chores, and community activities.

4️⃣ Rest & Repair – Sleep Like It’s Your Superpower 😴

Poor sleep is linked to obesity, heart disease, memory loss, and a shorter lifespan. Prioritize:

7–9 hours of quality sleep each night

A regular sleep schedule (even on weekends)

A dark, cool, quiet bedroom environment

Avoiding screens at least 1 hour before bed

5️⃣ Stress Management – The Silent Lifespan Killer 🧘‍♂️🌸

Chronic stress speeds up aging at the cellular level by shortening telomeres (the protective ends of your DNA). Reduce stress by:

Meditation, deep breathing, or prayer

Spending time in nature

Keeping a gratitude journal

Maintaining strong social connections

6️⃣ Build Meaningful Relationships ❤️

Human connection is as important to longevity as diet and exercise. Isolation increases the risk of early death. Invest in:

Family and friends

Community groups or volunteering

Shared meals and celebrations

7️⃣ Lifelong Learning & Curiosity 📚🧠

Keeping your brain engaged promotes neuroplasticity, reduces cognitive decline, and gives life more purpose. Learn new skills, read, travel, or pick up creative hobbies.

8️⃣ Avoid the Obvious Longevity Killers 🚫

Smoking – Reduces lifespan by an average of 10 years

Excessive alcohol – Damages the liver, brain, and heart

Sedentary lifestyle – Doubles the risk of chronic diseases

Extreme diets – Can cause nutrient deficiencies and hormonal imbalance

The Longevity Mindset

Living long isn’t about chasing youth – it’s about nurturing health every day. Think of it as “compound interest” for your body: small, consistent actions pay massive dividends over decades.

The people who live the longest share some key traits:

They eat mostly plants and whole foods

They move naturally every day

They nurture relationships

They manage stress

They have a sense of purpose

If you want to live a long, fulfilling life, start with one small change today. Your future self will thank you.

 

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☕ Coffee for Brain Health – Boosting Memory, Focus, and Mood

For many, coffee is the magical potion that turns sleepy mornings into productive days 🌅. But beyond its energizing kick, science is showing that coffee may have powerful effects on your brain health – enhancing memory, focus, and even mood. Let’s dive into what the research says and how you can sip your way to a sharper mind 🧠.

🧠 How Coffee Affects the Brain

Coffee contains caffeine, a natural stimulant that works by blocking adenosine receptors in the brain. Adenosine is a neurotransmitter that makes you feel drowsy. When caffeine blocks it, you feel more alert and awake.

But that’s not all – coffee also boosts the release of dopamine, serotonin, and norepinephrine – brain chemicals linked to mood, motivation, and mental clarity. This cocktail of effects makes coffee a potent ally for mental performance ⚡.

📝 Coffee and Memory Enhancement

Research suggests that caffeine can improve short-term memory, helping you recall information more efficiently. One study in the journal Nature Neuroscience found that consuming caffeine after a learning task enhanced memory consolidation—meaning you retain information better over time 📚.

Best for: Studying for exams, preparing for presentations, or learning new skills

Tip: Moderate amounts (1–2 cups) before or after studying may help with memory retention.

🎯 Coffee and Focus

Whether you’re working on a complex project or simply trying to stay on task, coffee can improve concentration and attention span. By stimulating the central nervous system, caffeine sharpens reaction time and reduces mental fatigue, allowing you to sustain focus for longer periods⏳.

In fact, a review in Psychopharmacology found that coffee improved performance on tasks requiring sustained attention, especially in people who were sleep-deprived.

😊 Coffee and Mood Boost

Ever notice how that first sip of coffee can make you instantly happier? ☀️ That’s partly due to its effect on dopamine – the “feel-good” neurotransmitter.

Studies have linked moderate coffee consumption to lower risk of depression. A large-scale Harvard study found that people who drank 2–4 cups a day were 20% less likely to become depressed than non-drinkers.

This mood-lifting effect may come from:

Caffeine’s stimulation of the central nervous system

Antioxidants reducing brain inflammation

Enhanced production of neurotransmitters linked to happiness

🧬 Coffee and Neuroprotection

Long-term coffee consumption has been associated with a lower risk of neurodegenerative diseases like Alzheimer’s and Parkinson’s disease. Caffeine may protect brain cells from damage, reduce inflammation, and improve circulation to the brain.

Alzheimer’s: Several studies show coffee drinkers have up to a 65% lower risk.

Parkinson’s: Caffeine appears to reduce the risk and improve motor symptoms.

🌱 It’s Not Just the Caffeine

While caffeine gets most of the credit, coffee also contains polyphenols - powerful antioxidants that protect brain cells from oxidative stress. These compounds improve blood flow to the brain and may enhance communication between neurons.

🔬 How Much Coffee Is Best for Brain Benefits?

Research generally supports 2–4 cups per day (about 200–400 mg of caffeine) as a sweet spot for brain health. Going beyond that may lead to jitteriness, anxiety, or disrupted sleep 😴.

Pro tip:

Drink coffee in the morning or early afternoon to avoid interfering with your sleep cycle.

If you’re sensitive to caffeine, try half-caff or decaf – you’ll still get many antioxidant benefits.

🚫 Who Should Be Careful?

While coffee can be brain-friendly, some people should limit their intake:

Individuals with anxiety disorders

Those prone to insomnia

Pregnant women (consult your doctor)

People with certain heart conditions

Also, loading coffee with excessive sugar, syrups, and cream can counteract its health benefits 🍩.

🏆 Bottom Line: Coffee as a Brain Booster

From sharper memory to better focus and a happier mood, coffee can be a powerful ally for your brain. Enjoyed in moderation, it may even protect against age-related decline and keep your mind vibrant well into your golden years 🌟.

So next time you pour yourself a cup, remember—you’re not just waking up; you’re giving your brain a little love ❤️.

☕ Here’s to coffee, clarity, and cognitive health!

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Eating pulses everyday may help long term weight loss

Eating just one serving of pulses everyday could contribute to moderate weight loss and keep it off, a new study suggests.

The study published in The American Journal of Clinical Nutrition shows that people who ate 130 grams (3/4 cup) of pulses every day lost an average of 0.34 kilograms (0.75 pounds) in six weeks, compared with those who did not consume pulses regularly. Although the figure may seem small, the participants were able to lose their weight without reducing their intake of other food.

Researchers said that these high-fiber foods keep people feel fuller for longer period of time, and according to them, 90% of weight loss efforts fail because of hunger and cravings for food.

The lead author of the study is Dr. Russell de Souza, of the Li Ka Shing Inst. at St. Michael's Hospital in Toronto, Canada.

Pulses include beans, peas, chickpeas and lentils. Health benefits of pulses are well documented. They are low in fat and high in protein and fiber. Therefore pulses are considered a good substitute for animal protein and dairy products. Pulses are also high in zinc, iron, folate, phosphorus and numerous vitamins and minerals.

The latest research is based on a past study by the hospital's Clinical Nutrition Center, which showed that daily consumption of pulses makes participants feel fuller than if they consumed a control diet, and that pulses were a good diet for reducing bad cholesterol.

Dr. de Souza and his colleagues conducted a meta-analysis of 21 clinical trials involving 940 participants.

Each trial was conducted for a minimum of 3 weeks, during which time the weight-loss effects of diets containing dietary pulses were compared with diets that did not.

Over an average duration of six weeks, the team found that individuals who ate 130 g (3/4 cup) of pulses daily had an average weight loss of 0.34 kg (0.75 lbs) - compared with people who did not eat pulses daily.

Furthermore, the team notes that the pulse-consuming individuals who experienced weight loss made no other major changes to their diets.

The low glycemic index (GI) of pulses make people feel full for longer period of time, which can result in reduced food intake and weight loss. Low GI means pulses break down and convert into energy at a slower pace.

Dr. de Souza says that although there was little weight loss, the results of this study suggest that having pulses in diet may help lose weight and prevent one from gaining it back after losing it.

Obesity: a quick look

A person is considered obese when his or her body mass index (BMI) is over 30/m2. The range of 25 – 30 kg/m2 is considered overweight. BMI is obtained by dividing the weight of a person by the square of his height.

Obesity is linked with a myriad of diseases and conditions, especially cardiovascular diseases, diabetes, osteoarthritis, sleep apnea, asthma, and certain forms of cancer. Therefore, obesity is thought to be responsible for reducing life expectancy.

However, not all obese people may not have these conditions. You are more at risk if you have a family history of these diseases.

It also matters where you weigh is. If the weight is mostly around your stomach (apple shape), you’re at greater risk than if the weight is mainly around your buttocks and hips (pear shape).

The United States is facing an obesity epidemic. More than a third (78.6 million) of Americans are obese, highlighting the need for effective weight-loss strategies. In 2008, obesity cost the US around $147 billion. Obesity is known to increase the risk of heart disease, type 2 diabetes, stroke and some types of cancer.

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Turmeric improves heart health

Coronary heart disease and stoke are the leading causes of death in the US and UK. More alarming is the fact that it is no longer considered an ‘old age’ disease. More young and middle aged people are suffering from heart disease today than ever before.

High cholesterol levels or atherosclerosis (the buildup of plaque that can block arteries) causes heart attack or strokes. Plaque buildup triggers the formation of blood clots. A blocked artery to the heart causes a heart attack. An artery leading to the brain that’s blocked causes an ischemic stroke.

Studies have found that curcumin, a compound found in turmeric may prevent formation of blood clots by reducing the adhesive abilities of blood platelets. Turmeric has also been found to de-stress blood vessels and reduce damage to the heart after suffering a heart attack.

In laboratory studies on animals, a specific turmeric extract lowered total cholesterol levels and kept LDL cholesterol (“bad” cholesterol) from accumulating in blood vessels.

This is not surprising that turmeric has been used in Indian medicine for more than 4,000 years.

A 2012 study published in the Nutrition Research journal showed that in post-menopausal women curcumin is as effective as a moderate aerobic exercise in enhancing vascular function.

Turmeric improves heart health

The researchers recruited 32 post-menopausal women for the 8-week long study.

Researchers used ultrasound to gauge flow-mediated arterial dilation, which is a conventional measure of arterial elasticity, and hence endothelial function. Endothelium is the inner lining of blood vessels. A disruption of the endothelial function is deemed a primary cause of atherosclerosis development.

Turmeric tea

The participants were divided into 3 groups – non-treatment control, exercise, and curcumin.

Women in the curcumin group were given 150 milligrams of turmeric extract daily, for 8 weeks. They were supplied 25 milligrams of curcumin in the form of colloidally dispersed nanoparticle. Their food intake and exercise habits remained the same during the study period.

For more than 3 days a week, women in the exercise group were required to take aerobic exercise training.  The exercise involved cycling and walking.

Researchers found that after 8 weeks, flow-mediated dilation raised significantly for women in both exercise group and curcumin group, compared to the women in control group.

Using supplemental curcumin

Those who intend to use curcumin as a supplement should note that curcumin in supplement form tend to pass quickly through the gastrointestinal tract without being fully absorbed. This means that the consumer misses out on much of its health benefits. It’s better to look for the kind that is highly bioavailable.

Inflammation is the root cause many condition, including heart disease. Anti-inflammatory properties of curcumin make it a heart healthy diet plan. To prepare a heart-healthy meal, we should make turmeric the main ingredient of our cooking.

Heart-Healthy Nutty Turmeric Chicken Salad 

Ingredients

·         Chicken breasts (4 pcs., cooked)

·         Turmeric (1/2 – 1 tsp)

·         Onion powder (1/4 tsp)

·         Garlic powder (1/4 tsp)

·         Black pepper (1/2 tsp)

·         Salt (seasoned or real, 1 tsp)

·         Kelp (powder, flakes or granules; 1 tsp)

·         Celery stalks (2-3, chopped)

·         Cherries or currants (2 tbsp, dried)

·         Parsley (7-10 sprigs, fresh)

·         Dijon mustard (3 tbsp)

·         Greek Yogurt (2 to 3 tbsp)

·         Pecan pieces (2 tbsp)

·         Almond slivers (2 tbsp)

·         Sunflower seeds (2 tbsp)

Directions

1.      Lightly shred the chicken breasts using two forks

2.      Add in mustard and yogurt. Now add the seasonings and begin to incorporate while you continue to shred the chicken breasts

3.      Add the remaining ingredients and incorporate

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Turmeric in combination with fish oil could prevent type-2 diabetes

Turmeric, known for its vivid yellow hue, musky aroma, and as a popular spice in Indian cooking, had also been used in Indian and Chinese medicine for over 4,000 years. Now, it seems this spice can also be used to prevent a very common disease across the globe.
  
Turmeric, in combination with fish oil could delay or even prevent type 2 diabetes, according to scientists from Nutraceuticals at Newcastle University, in the UK. Lead author Professor Manohar Garg and colleagues say that curcumin – a compound present in turmeric – can potentially delay or prevent type 2 diabetes, when combined with omega 3 fatty acid.

Read more Type 2 diabetes linked to neurofibrillary tangles found in brain cells of Alzheimer’s patients

“Systemic inflammation is one of the main causes of Diabetes Type 2 and this impacts insulin function and secretion,” says professor Garg. 

“We want to nip the inflammation in the bud. This study refers to the use of two bioactive compounds found in food…curcumin and the omega-3 fat. Both are vital anti-inflammatory agents,” he added.

  
The human volunteers who took part in the research were in the age group of 30-70 years and were prone to diabetes. The participants either had impaired glucose tolerance or impaired fasting glucose. They were divided into four groups. Each of them received 200g of curcumin capsules and 1g of omega 3 fat. The first group received only curcumin capsules, the second group received only the omega 3 fat and the third group was given a combination of both curcumin and the omega 3 fat. The fourth group acted as a control group avoiding the supplies. 

 

Professor Garg says both turmeric and omega 3 are anti-inflammatory agents. 

"Inflammation, if it sticks around in the body, can actually speed up the process of diabetes production," he said. 

"Inflammation can be self-resolved, but we can speed it up by taking certain natural products in the diet,” he added.

Prof. Garg believes that the anti-inflammatory mechanisms in curcumin and omega-3 fats are different. He also believes that more tests are needed in order to find out if these compounds complement each other and determine their joint effort in treatment. The idea is, when used in combination, they will be as effective as drugs for treating diabetes. [Read more 15 reasons why you should eat more fish]

When bound to fat, the bioavailability of curcumin is increased 40 times and is easily absorbed within the body. It is suggested that 3 curcumin capsules be taken around 3 times a day to achieve the best results.

Healthy and delicious recipe for diabetics

The benefits of curcumin and omega 3 have already been discussed. Studies have shown that ginger has potent antioxidant, anti-inflammatory and antimicrobial properties. It combats cellular damage and help boost immune function. Ginger helps with digestion and bowel function. It also helps relieve cramping, bloating, and nausea. Coriander, the fine aromatic herb nurtures the body and helps relieve nausea. It also fights inflammation and supports liver function.

Steamed White fish with turmeric and ginger      

Ingredients

·         Ginger, grated – 1 tablespoon

·         Turmeric, grated – 1 tablespoon

·         Garlic, smashed – 2 cloves

·         Soy sauce – 1 tablespoon

·         Olive oil – 2 tablespoon

·         Black pepper, ground – generous pinch

·         White fish filets, 2x200g pieces

·         Lime, 1

·         Coriander, chopped – 1 bunch

·         Water ¼ cup

Direction

Combine turmeric, ginger, garlic, soy sauce, lime juice and olive oil into a mortar or blender and make a paste.

Fold in the finely chopped coriander.

Coat the fish filets with this paste.

Wrap the filets individually with a baking paper, aluminum foil or banana leaf. Make sure it is sealed really well.

Steam the fish for 10 minutes or until cooked through.

Remove from heat.

Serve immediately with salad or vegetables.

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What causes vitamin D deficiency, and how to prevent it?

Vitamin D is found in a tiny variety of foods and is produced naturally when we expose our skin to sunlight.

Poor nutrition and staying indoors for an extended period of time have shot up vitamin D deficiency in people in the last 20 years.

About a quarter of the U.S. population is at risk of vitamin D “inadequacy,” according to the Centers for Disease Control and Protection (CDC).

What is vitamin D and how can we prevent its deficiency?,

Vitamin D, a fat-soluble vitamin, is created when our skin gets exposed to sunlight. It can be found only in a small number of foods, such as milk. 

This vitamin is best known for backing calcium metabolism, meaning it aids the body to absorb calcium from food and supplements to encourage the upkeep of healthy bones cells.

Other functions of vitamin D are:

·         Support muscle health

·         Play a part in the immune system

·         Help cells to grow

·         Reduce inflammation

·         Regulate blood pressure and support cardiovascular health

What causes vitamin D deficiency?

The deficiency happens when a person either does not consume enough vitamin D needed for the body or when their body fails to absorb and metabolize the vitamin D they do consume.

These factors affect whether or not a person is at risk of having a vitamin D deficiency:

Dwelling at a high altitude. This is because the residents have less access to the sun's ultraviolet-B (UVB) rays.

Spending indoors too much. Staying indoors means your skin is not absorbing the sun’s rays.

Dwelling in a place that is highly polluted. Some of the sun’s rays can be absorbed by pollution, which reduces ability to make vitamin D.

Using high amounts of sunscreen. Utilizing enough sunscreen to obstruct UV rays might stop vitamin D absorption.  

Having darker skin. People who have darker skin should be exposed to sunlight longer to absorb enough vitamin D.

Ambient temperature. Warm skin absorbs the sun’s rays better than cold skin.

Food. Eating foods enriched with vitamin D, or consuming vitamin D fortified foods, lowers the risk of deficiency.

Being overweight. Research has shown that being overweight means having lower levels of vitamin D. Scientists believe this may be due to the fact that excess fat affects vitamin D absorption.

Age. As people age, their ability to absorb vitamin D may decrease.

Gut health. Gut disorders such as Crohn's disease, can weaken the ability of intestines to absorb vitamin D.

Kidney and liver health. Patients with kidney or liver disease usually have lower levels of vitamin D.

Pregnancy or breast-feeding. The nutritional demands of an infant or fetus may lower vitamin D levels.

Being a breast-feeding infant. Breast-feeding infants may need a vitamin D supplement, because there are low levels of vitamin D in human milk.

What are the symptoms of vitamin D deficiency?

Exhaustion and mood changes.

Many individuals with a vitamin D deficiency may not display any symptom or may spend many years without showing symptoms.

Symptoms can be indistinct, and are similar to symptoms of a wide array of other ailments. Therefore, it is not safe to self-diagnose a vitamin D deficiency.

People who are showing symptoms of vitamin D deficiency, should request a test to measure vitamin D. Some symptoms of vitamin D deficiency include:

·         Thinning of bones, frequent bone fractures, or osteoporosis

·         Weak muscle. Unexplained change in muscle strength

·         Mood changes, anxiety or depression

·         Chronic pain

·         High blood pressure

·         Exhaustion

·         Reduced endurance

·         Unexplained infertility

How to treat vitamin D deficiency?

Factors, such as age, metabolic health, and activity level influences ideal vitamin D intake.

There are 3 ways to increase vitamin D levels:

Taking vitamin D supplements. Supplements are readily available over the counter or may be prescribed by a doctor. The recommended dietary allowance (RDA) for most adults is 600 IU, for adults over 70, it is 800 IU, and for children under 12 months, it is 400 IU.

Consume foods that are rich in vitamin D. Good sources of vitamin D are, fatty fish such as salmon, tuna, and mackerel, as well as fish liver oils. Cheese, egg yolks, and beef liver contain small amounts of vitamin D. Milk and many cereals are fortified with vitamin D.

Get more natural sunlight: The risks of sun exposure might be bigger than the risks of vitamin D deficiency for people susceptible to sunburn, with a history of skin cancer, or with very ashen skin. They should consult a physician about whether they should spend more time in natural light or not.

How to prevent vitamin D deficiency?

·         Consuming vitamin D enriched foods and spending 15-20 minutes every day outdoors in sunlight are the best preventions for vitamin D deficiency.

·         Spending time in natural sunlight every day can help stop vitamin D deficiency.

·         Vitamin D supplement may also help, depending on a person’s health. It is best to consult your doctor before taking a supplement.

·         Exercising and maintaining a healthy body weight.

·         Regular medical checkup, especially, liver, gut, and kidney, and treating disorders relating to these organs.

·         Taking vitamin D supplements, this especially applies to breast-feeding infants.

·         Consulting a physician about any changes in health, especially presence of family history of osteoporosis or vitamin D deficiency.

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A rocky marriage may actually help men stave off diabetes

For men who are unhappily married, the findings of a new research will surely bring happy news. According to the study, men who are in a rocky marriage are less likely to develop diabetes compared with men who are happily married. The study also found if the unhappily married men develop diabetes, they do it later in life and their condition is better managed.

The study was led by Hui Liu, a Sociology professor at Michigan State University. Prof. Liu and colleagues wanted to find out if there’s a link between quality of marriage and the risk of developing diabetes. They also aimed to investigate how well the condition is managed after it develops in later life.

The researchers analyzed data from the first two waves of the National Social Life, Health and Aging Project (NSHAP).

Biomeasures and survey responses gathered from interviews and self-reports in the NSHAP data covers many aspects of social life, aging, health, and relationship in older Americans living in communities. 

The data on a total of 1,228 married men and women aged 57-85 were included in the study. The first wave of survey was conducted between 2005 and 2006. When the researchers conducted the second wave survey between 2010 and 2011, 389 of the individuals developed diabetes.

The data collected were not exactly designed to evaluate marital quality, therefore, a statistical approach known as "factor analysis" was used in order to build marital quality scales (positive and negative) from related study items. For example, it included reports on participants’ contentment with present relationship, conduct with mate, intimacy, sexual contact, and inclination towards partner.
The researchers made some astonishing findings, when they collated the data with the information on diabetes that were collected from the married men and women.

The most surprising of these findings was that men in a rocky marriage were at lower risk of getting diabetes, and there condition was better managed once it was diagnosed.

Researchers believe this may be because diabetes is a disease that calls for constant and careful monitoring; continuous badgering from a spouse might improve a husband’s health condition just through effect on health behavior, although it may heighten marital tension over time.

And for women, the team discovered that it was a favorable marital quality that was associated with a lower risk of developing the condition.

And, why is that? Prof. Liu believes this could be because our female counterparts are more sensitive to the quality of marriage, therefore, a happy relationship may positively affect their health.

These results also prompt questions about how to construe positive and negative marital condition, and to what extent they may vary between the sexes.

Prof. Liu concludes:

“The study challenges the traditional assumption that negative marital quality is always detrimental to health. It also encourages family scholars to distinguish different sources and types of marital quality. Sometimes, nagging is caring.”

About relationships

In the U.S., it seems that couples are becoming unhappier by the day. More relationships are ending up in a rocky marriage than ever before. A 2014 survey by the National Opinion Research Center at the University of Chicago found that 60% of people reported being very happy in their relationship, which is down 5% from only 2 years earlier.

“Sexlessness is an inherent part of nearly all relationships, but a lot of couples don't have honest conversations about relationship problems until they're at a point of wanting to divorce,” says Chris Donaghue, Ph.D., a sex therapist and author of Sex Outside the Lines. “By then, it's too late.”

Our sex drive naturally declines when we’re with the same partner. This is down to the deep-rooted human nature; humans tend to get most sexually excited by newness and novelty.

“Monogamy is difficult,” says Donaghue. “Your sex drive doesn't care about socially constructed boundaries. You have to be willing to rock the boat early on in the relationship, talk about it every step of the way, and make adjustments.”

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