Blueberries are a nutrient-rich superfood well known for their varied health benefits, ranging from cancer-fighting properties to maintaining insulin levels in diabetes patients.
New research suggests that consuming a handful of wild blueberries can improve cognitive and cardiovascular health.
Researchers from King’s College London Faculty of Life Sciences and Medicine in the United Kingdom evaluated 61 healthy male and female participants, aged between 65 and 80 years. The participants were given a daily drink of 26 grams of freeze-dried wild blueberry powder for 12 weeks, while the control group had a matched placebo.
The blueberry drink was equivalent to 178g of whole blueberries, which comes to around 75–80 blueberries.
At the end of the study, researchers found the group that took blueberry drink was better at executive function, had improved short-term memory and had faster reaction times. They were also found to be better at recalling word lists and task switching.
The participants also showed improvements in systolic blood pressure and blood vessel function compared to the control group.
Researchers believe the beneficial effects of blueberries were due to their blue pigments called anthocyanins. They are a class of polyphenols that is found effective in increasing cardiovascular and cerebral blood flow.
These pigments are found in strawberries, raspberries, red grapes and purple vegetables. Other food items that contain anthocyanins are broccoli, pears and spices like turmeric.
“There is some evidence on health benefits of other anthocyanin-rich foods, and there is no reason to think that they will not work as well as blueberries, as long as the amount of anthocyanins provided with such foods is enough, and that the anthocyanins are bioaccessible and bioavailable,” said Dr. Ana Rodriguez-Mateos, a lead author of the study.
According to experts, the heart and cognitive benefits are not just restricted to wild blueberries, as previous studies have found similar benefits in other types of blueberries.
Well-known health benefits of blueberries
Bone health: Blueberries are rich in nutrients like iron, phosphorous, calcium, magnesium, manganese, zinc and vitamin K that are crucial for bone health. These minerals help to maintain bone structure, strength and elasticity of the joints.
Healthy skin: Blueberries are a rich source of vitamin C that helps to improve collagen synthesis, which works to smoothen wrinkles and improve overall skin texture. Anti-inflammatory properties in blueberries may help in treating psoriasis and reducing eczema, while antioxidants in them help in protecting the skin from environmental damage.
Maintains blood pressure: Blueberries help the body produce more nitric oxide, which is responsible for reducing blood pressure inside blood vessels. The low sodium level of blueberries also helps the body to maintain blood pressure.
Diabetes superfood: Packed with vitamins, antioxidants, minerals and fiber, American Diabetes Association calls blueberries a diabetes superfood. Eating blueberries helps in glucose processing, weight loss and insulin sensitivity in diabetes patients. It is a fruit low in Glycemic Index, an indicator that shows how quickly each food affects the blood sugar level.
Prevents cancer: Powerful antioxidants and vitamins A and C in blueberries provide protection against cell damage caused by free radicals. Blueberries also contain folate, which helps in DNA synthesis and repair.
Tips to keep in mind while eating blueberries
Although blueberries can be cooked and eaten raw, you can get the most of their benefits when eaten fresh.
Eating too many blueberries like any other thing is harmful, as it can cause an overdose of vitamin K and fiber, which can lead to various diseases.
People who are allergic to blueberries must stay off the fruit despite its health benefits.
People who have Glucose-6-phosphate dehydrogenase deficiency should not take blueberries. G6PD is a genetic disorder where individuals show issues in breaking down some chemicals in food and drugs.
Blueberries can be eaten on an empty stomach as they may help regulate metabolism and blood pressure.
Berries, especially blueberries, contain nitric oxide which can have a beneficial effect on blood flow. andrew welch/Unsplash
Long days of work, lack of sleep, and stress at the office can be the most common factors that make you feel tired. However, feeling “tired all the time” (TATT) without known reasons can be an indication of an underlying health issue that needs immediate attention.
Finding the exact cause of the lingering tiredness can be the first step toward solving the symptom.
Health conditions that cause fatigue:
1. Anemia – Anemia is one of the most common causes of fatigue. A person who has anemia does not have enough red blood cells in the body, causing symptoms such as tiredness, dizziness, feeling cold and crankiness.
Most often, anemia is caused by iron deficiency. Hence, the condition can be best resolved by including iron-rich foods in the diet and use of iron supplements.
2. Sleep Apnea – It causes the body to stop breathing momentarily during sleep. The condition can affect the quality of sleep and hence make you feel fatigued.
For milder cases of sleep apnea, lifestyle changes such as losing weight or quitting smoking can help solve the sleep disorder. In more severe cases where there is an obstruction in breathing, surgeries and therapies can help.
3. Diabetes – A person who has diabetes has changes in blood sugar level, which can cause fatigue. A patient who is already on diabetic medication can also experience tiredness as a side effect of the medication.
Early identification and taking the correct treatment is the key to managing diabetes. Losing extra weight and having a healthy diet also help in the treatment.
4. Thyroid – Thyroid diseases can be due to an overactive or an underactive thyroid gland. In people who have an underactive thyroid (hypothyroidism), the metabolism slows down leading to symptoms such as lethargy and fatigue. In people with an overactive thyroid (hyperthyroidism), the metabolism speeds up leading to fatigue and difficulty sleeping.
Right diet and lifestyle choices, along with medications, can help in thyroid management.
5. Infections – A person can show symptoms of fatigue when the body is fighting a viral or bacterial infection. Infections ranging from the flu to HIV can cause tiredness.
Along with fatigue, other symptoms such as fever, headache, body aches, shortness of breath and appetite loss can also accompany the infection. Treating the symptoms and taking adequate rest helps in faster recovery.
6. Food allergies – Fatigue may be an early warning sign of hidden food allergies and autoimmune disorders such as celiac disease. Identifying the allergen using a food allergy test or through an elimination diet can help in allergy treatment.
7. Heart disease – If you feel exhausted from an activity that used to be easy, then it is good to check your heart health, as fatigue can be an indication of underlying heart disease.
8. Depression/ anxiety – Fatigue can also be an indicator of a mental health disorder such as depression or anxiety. A combination of medication and psychotherapy can help relieve symptoms.
Lifestyle causes
Apart from serious health conditions, certain lifestyle habits such as dehydration, poor diet, stress and insufficient sleep can cause exhaustion. Having a well-balanced diet, regular exercise and routine sleep can help solve fatigue caused by lifestyle habits.
Picture this: you’re burning the midnight oil, studying or binge-watching your favorite shows, all at the expense of a good night’s sleep. Have you ever stopped to think about the toll it takes on your body and mind? The consequences can be more serious than you might realize.
Not getting enough sleep can translate into a multitude of issues, including weight gain, lack of focus, tiredness, a haze of confusion, and even depression. If you too are encountering similar issues lately then chances are you have a sleep debt.
Wondering what is sleep debt?
People from 13-18 years of age need 8 hours of sleep, whilst adults beyond that age will require at least 7 hours of snooze.
Sleep debt is a collection of the total hours you haven’t slept or traded your sleep for something else. Sleep debt keeps piling up as a person falls short of the total hours of sleep recommended for an adult, according to the Centers for Disease Control and Prevention.
And when you keep letting go of your sleep for other activities, the body adapts to the new normal and effects start to reflect on the energy levels, which deplete.
“However, like every other debt out there, this too has a repayment option,” Dr. Kunal Kumar, medical director of the Sleep Center at Einstein Medical Center in Philadelphia, told Livestrong.
Below are some expert-vetted ways you can pay back the sleep debt. (Courtesy: Livestrong and Sleepfoundation)
Just like financial debt, imagine sleep debt as a debt you owe to your body. It needs to be repaid. The good news is that catching up on sleep is indeed possible.
Maintain a set sleep schedule: Overhauling the sleep schedule is a pretty difficult task to achieve, and it’s best to do that gradually. Create a set sleep schedule by making some small changes to your routine. Instead of making abrupt shifts in your bedtime or wake-up time, adjust them gradually by 15 to 30-minute increments.
Minimize your gadget usage: Wind down activities and minimize electronic usage before bed to promote better sleep. Relax and prepare for quality sleep by dimming the lights and setting an alarm for 30 minutes to an hour before bed.
Reshuffle your sleeping arrangements: Are you finding it hard to get a good night’s sleep due to excessive sweating? Well, here’s a handy solution: consider upgrading to a cooling mattress or opting for cooling sheets. These innovative sleep essentials can help regulate your body temperature, and keep you comfortably cool throughout the night, ensuring a more blissful slumber. Memory foam pillows can work wonders in relieving neck and back discomfort in case you are struggling with backache.
Improve the bedroom environment: Create a sleep-friendly bedroom environment by adjusting the temperature for comfort, and blocking out disruptive lights, or noises that might disturb your restful slumber. And if your mattress, pillow, or sheets are worn out or no longer providing the support you need, consider treating yourself to new ones.
Omega-3 fatty acids are known for a range of health benefits, from promoting brain and heart health to reducing inflammation and protection against several chronic conditions.
In a new study, researchers found that omega-3 acids, especially the type found in foods like flaxseeds, walnuts, chia seeds, canola oil and soybean oil, can slow down the progression of amyotrophic lateral sclerosis (ALS).
It is a debilitating nervous system disease that gradually worsens over time and can be fatal. The condition results in a loss of muscle control and affects the nerve cells in the brain and spinal cord. It is also known as Lou Gehrig’s disease after the baseball player who was diagnosed with it.
The initial symptoms of the disease include muscle weakness, difficulty in walking and hand movements. The symptoms can slowly progress to difficulties with chewing, swallowing, speaking and breathing.
The exact cause of ALS is not known. However, around 10% of people get it from a risk gene passed down from a family member. It is estimated that more than 32,000 people in the U.S. live with the condition.
In the latest study, researchers from Harvard T.H. Chan School of Public Health in Massachusetts evaluated 449 people living with ALS in a clinical trial. The team assessed the severity of their symptoms, the progression of their disease, along with the levels of omega-3 fatty acids in their blood, for 18 months.
The study suggested that alpha-linolenic acid (ALA), a type of omega-3 found in plants, is particularly beneficial in slowing the progression of ALS. The participants with the highest levels of ALA had a 50% reduced risk of death during the study period compared to those with the lowest levels of ALA.
Researchers also found a reduction in death risk in participants who had eicosapentaenoic acid, the type of omega-3 fatty acid found in fatty fish and fish oil, and linoleic acid found in vegetable oils, nuts and seeds.
A previous study conducted by the same team suggested that a diet high in ALA and higher blood levels of the nutrient could reduce the risk of developing the condition.
“In this study, we found that among people living with ALS, higher blood levels of ALA were also associated with a slower disease progression and a lower risk of death within the study period. These findings, along with our previous research suggest that this fatty acid may have neuroprotective effects that could benefit people with ALS,” said Kjetil Bjornevik, the lead author of the study.
