5 Ways to Boost Your Child’s Immune System for Life @ClevelandClinic Adriane Lioudis, MD.

We all want to protect our kids whether it be from falls, bumps and bruises — or avoidable infections and diseases. To help your child avoid illness, it’s important to encourage good habits and take steps to boost their immune system from an early age.

“Most of what makes a child’s immune system strong is common sense,” says pediatrician Adriane Lioudis, MD. If you keep these five tips in mind, you’ll stack the deck in your child’s favor for a healthier life.

1. For newborns, consider breastfeeding

While it’s a very personal decision (that isn’t always possible), if you are able to exclusively breastfeed your child for at least six months, it may have benefits. Some research shows that breastfeeding your child might possibly reduce allergies, Dr. Lioudis says.

2. Promote regular hand washing

Eighty percent of infections are spread by touch. Teach your little one to take the time to wash their hands after sneezing, coughing and going to the bathroom. Washing hands with warm water and soap for at least 20 seconds can remove bacteria and viruses and can reduce the chance of lung infections by up to 45%.

3. Don’t skip immunizations

Follow your pediatrician’s advice when it comes to the childhood vaccination schedule. Immunizations start in infancy and continue to adulthood and prevent measles, mumps, chickenpox, rotavirus and other infections.

“Get the flu shot for your child yearly, as well,” Dr. Lioudis says. This is particularly important for children with asthma and other chronic health conditions.

Also, if your family will be traveling internationally, it’s important to seek advice from your child’s healthcare provider about any needed vaccinations.

4. Make sleep a priority

To maximize immunity, children must get enough sleep.

Sleep requirements for each night vary by age:

Babies between 0 and 3 months need 14 to 17 hours of sleep. Those between 4 and 12 months need 12 to 16 hours of sleep.
Children between the ages of 1 and 2 need between 11 and 14 hours.
Kids between the ages of 3 and 5 should get from10 to 13 hours.
Children ages 6 to 12 should get between 9 and 12 hours.
Teens between the ages of 13 to 18 need 8 to 10 hours.

Not getting enough sleep limits the body’s ability to produce proteins called cytokines that help fight infection and reduce inflammation.

5. Encourage a healthy diet

A healthy diet is also important for your child’s immune system.

Dr. Lioudis recommends encouraging your child to “eat the rainbow” when it comes to fruits and vegetables. A good selection of whole grains should be part of their diet as well. Keep processed foods to a minimum. Proper food choices can help ensure that your child gets enough vitamins — such as vitamin A and E. These vitamins are needed to maintain good health and a strong immune system.

You can’t avoid all illness, but some kids need extra protection

“Even if you follow these tips, your child might still get between seven and 11 colds each year,” says Dr. Lioudis. She adds that you can expect each one to last up to two weeks.

Also, keep in mind that some things billed as common “remedies” aren’t effective in boosting immunity. For example, there’s no definitive proof that large amounts of vitamin C or echinacea help prevent colds or shorten them, she says.

However, if your child has a compromised immune system, work closely with your pediatrician to find ways to improve his or her immunity. Each child needs a personalized approach because their individual immune system varies, Dr. Lioudis says.

“There’s generally a different protocol with immunocompromised children. There are some vaccines we have to add in on top of what most children have, but it’s something that we must determine on a case-by-case basis.

January 6, 2026

Vitamin D is one of the most powerful nutrients for supporting the immune system @ClevelandClinic 🌞

Who doesn’t want a healthy immune system? (Raise your hand. No one?) But did you know the role your diet plays in keeping it in top shape to protect you from toxins and infections?
Sadly, too many of us don’t eat enough of the fresh fruits, vegetables and other foods we need to keep ourselves healthy year-round. Healthy foods provide many substances including vitamins and minerals to keep us strong and healthy. You can’t just eat an orange or grapefruit or pop a vitamin pill and expect one quick burst of vitamin C to prevent a cold and to boost your immune system.
“A truly healthy immune system depends on a balanced healthy diet over time,” says registered dietitian Maxine Smith. “It’s like training for a battle and preparing your body ahead of time so it can through a good punch when attacked by viruses, bacteria and toxins. Other lifestyle practices such as regular exercise and good sleep will better prepare you for the battle.”
With some exceptions, it’s best to get your vitamins and minerals from your food rather than in pill form. Smith shares some tips for some of the top vitamins and minerals your immune system needs to perform:

1. Vitamin C
Vitamin C may help prevent infections or shorten their stay. Citrus fruits are a standout, but did you know there are other good sources? It’s true! Smith recommends the following:
Spinach.
Kale.
Bell peppers.
Brussels sprouts.
Strawberries.
Papaya.
Fun fact: vitamin C is in so many foods that most people may not need to take supplements unless a doctor advises it. Consult with your doctor before taking any vitamin C supplements

2. Vitamin E
Like vitamin C, vitamin E can be a powerful antioxidant that helps your body fight off infection. This important vitamin — part of nearly 200 biochemical reactions in your body — is critical in how your immune system functions. To get your vitamin E, think high-fat plant foods such as:
Almonds.
Peanuts/peanut butter.
Sunflower seeds.
Oils such as sunflower, safflower, and soybean oil.
Hazelnuts.

3. Vitamin A#

Vitamin A is an infection-fighter and comes in two forms: preformed such as in animal foods such as fish, meat and dairy or from plant carotenoids. Tuna is a great source of preformed vitamin A. When it comes to carotenoids, go colorful:
Carrots.
Sweet potatoes.
Pumpkin.
Butternut squash.
Cantaloupe.
Dark green leafy vegetables.

4. Vitamin D
Known as the sunshine vitamin, it’s one of the most important and powerful nutrients for supporting the immune system. Food sources are limited but include:
Salmon.
Mackerel.
Tuna.
Sardines.
Vitamin D fortified like milk, orange juice and cereals.
In general, it’s best to get most of your vitamins from food, but vitamin D may be the exception to that rule. Talk with your doctor to find out if you need a supplement.

5. Folate/folic acid
Folate is the natural form and folic acid is the synthetic form, often added to foods because of its health benefits. To get more folate, add more beans and lentils to your plate on a regular basis, as well as leafy green vegetables. Avocado is another tasty source. You can also get folic acid in fortified foods (check the label first).
Enriched pasta.
Enriched bread.
Enriched rice.

6. Iron
Iron, which helps your body carry oxygen to cells, plays a part in many of the immune system processes. It comes in different forms. Your body can more easily absorb heme iron (aka iron from animal products), which is abundant in:
Red meat (limit to smaller amounts and less often).
Chicken.
Turkey.
Canned sardines.
Oysters.
Clams.
Mussels.
Canned light tuna.
If you’re a vegetarian, have no fear. You can still find iron in:
Beans.
Broccoli.
Kale.
Iron-fortified cereals.

7. Selenium
Selenium seems to have a powerful effect on the immune system being important for preventing infections. Animal foods are the best sources, with the exception of Brazil nuts, that offer a whopping greater than 100% daily value in one nut. However, too much can be a problem, so keep to no more than one to two of these in a day. Look for selenium in:
Seafood (tuna, halibut, sardines).
Meat and liver.
Poultry.
Cottage cheese.

8. Zinc
Zinc is needed for the production of new immune system cells. It’s found primarily in animal foods but can be also found in some vegetarian food like.
Oysters.
Crab.
Lean meats and poultry.
Baked beans.
Yogurt.
Chickpeas.
Choose frozen when you can’t get fresh
Depending on where you live and what time of year it is, you can’t always get your hands on high-quality fresh produce. Keep in mind that buying frozen is a good option and can be quite convenient in our time-crunched world. Frozen food can still boost your immune system.
“Manufacturers freeze frozen fruits and veggies at ‘peak’ ripeness, which means they’ll pack a similar nutritional value as their fresh counterparts,” she says. “Just choose plain frozen foods rather than those with added sugars or sodium.”

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January 5, 2026

This fresh English Pea Pasta recipe is loaded with healthful pea protein and flavored with garlic, mint and grated Parmigiano Reggiano.@ClevelandClinic

There is something special about using fresh peas straight out of the pod. This recipe was inspired by our root-to-stem philosophy of cooking: It always seems like such a waste to throw away the pea pods, but they are relatively inedible. To make use of the pods, we’ve pureed them into a spring-fresh pasta sauce. Remember: Pasta for breakfast is a great choice, especially when it’s loaded with healthful pea protein.

Ingredients

Kosher salt
1 pound fresh English peas in pods (yields about 1 cup shelled peas and about 3 ½ cups pods)
½ cup water
¼ cup extra-virgin olive oil
2 small spring onions or 2 large shallots, chopped
2 small spring garlic (whites) or 3 garlic cloves, minced
2 tablespoons Greek yogurt (optional)
12 ounces whole grain pasta, such as linguine, rigatoni or small shells
Freshly ground black pepper
¼ cup fresh mint (peppermint preferred), thinly sliced
Espelette pepper to taste (optional)
Grated Parmigiano Reggiano cheese (optional)

Directions

Bring a large pot of water to boil and add enough salt to make it salty like the sea.
Meanwhile, wash the peas. Pull off the stem ends: remove the peas and place in a small bowl. Reserve the pods.
Fill a bowl with cold water. Set aside. Add the empty pea pods to the pot of boiling water and cook for 5 minutes. Using a slotted spoon or spider, remove the pods from the boiling water and transfer to the bowl of cold water to cool quickly. Drain the pea pods and add to a Vitamix or high-speed blender. Add ½ cup water. Puree for 2 to 3 minutes.
Place a fine strainer over a bowl and add the pea pod puree to the strainer, pressing on the solids to release as much puree as possible into the bowl. Discard the solids in the strainer. Reserve the puree in the bowl; season to taste with salt and pepper.
Cook the pasta in the pot of boiling water until al dente, stirring occasionally.
Meanwhile, in a large skillet, heat the olive oil over medium heat. Add the onions and garlic and sauté until softened, 3 to 4 minutes. Add the peas and cook 2 minutes. Stir in the reserved pea pod puree and Greek yogurt, if using, and cook just until heated through. (Don’t overcook the peas or puree as the sauce will turn brown).
Using tongs or a spider, transfer the pasta to the sauce in the skillet. Toss until combined. Season to taste with salt and pepper. Transfer the pasta to the serving bowl. Add the basil and mint. Serve with Espelette pepper and grated Parmigiano Reggiano cheese, if using.

Nutritional info (per serving)

Makes 4 servings.

Calories: 554 kcal
Total fiber: 12 g
Soluble fiber: 0.1 g
Protein: 15.5 g
Total fat: 16.7 g
Saturated fat: 2.0 g
Healthy fats: 12.1 g
Carbohydrates: 84 g
Sugars: 7.7 g
Added sugars: 0 g
Sodium: 178 mg
Potassium: 433 mg
Magnesium: 14 mg
Calcium: 134 mg

Source: The What to Eat When Cookbook by Michael F. Roizen, MD, Michael Crupain, MD, MPH and Jim Perko, Sr, CEC, AAC.

December 31, 2025

“When you create a meal centered around vegetables, you’re taking steps to improve and maximize your health,” says Liz Moore @HarvardHealth #nutrition

Harvard Health

@HarvardHealth

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“When you create a meal centered around vegetables, you’re taking steps to improve and maximize your health,” says Liz Moore, registered dietitian at Beth Israel Deaconess Medical Center. Try these three meals today. — #HarvardHealth #Diet #Nutrition

Meatless Mondays, meet summer’s bounty: a wide variety of colorful, fresh summer vegetables now available in grocery stores, backyard gardens, and farmer’s markets. We’re talking sunshiny golden corn on the cob, deep purple eggplant, red beets, peppers of all hues, not to mention tomatoes, zucchini, green beans, cucumbers, and more. With a bit of simple prep, they’re ready to take center stage on your plate, reinforcing the joy of summer.

“Vegetables in our diet provide many benefits. And when you create a meal centered around them, you’re taking steps to improve and maximize your health,” says Liz Moore, the author of a heart-healthy cookbook and a registered dietitian at Harvard-affiliated Beth Israel Deaconess Medical Center.

Centering healthy vegetables on your plate

Making vegetables the stars of a meal is part of the “veg-centric” movement, which teaches people how to elevate even average vegetables to creative entrées and side dishes. The trend gives vegetables bold flavors by grilling, layering, caramelizing, or roasting them — steps you can take with a backyard grill or stovetop skillet.

Summer veggie meals have lots of important health perks. “Vegetables such as eggplant and beets of all colors are rich in fiber, Moore says. “Eating a high-fiber diet helps lower cholesterol and is linked to heart health, digestive health, and helping to maintain stable blood sugar levels. For those trying to lose weight, vegetables are low in calories and provide volume, which helps keep you full.”

Summer vegetables also have a wide variety of essential vitamins, minerals, and phytochemicals (beneficial plant chemicals) like flavonoids. “For example, carotenoids in cooked tomatoes are rich in lycopene, which is associated with inhibiting cancer growth and boosting the immune system. And beets are a good source of folate and potassium,” Moore says.

Three easy summer vegetable meals

Wondering what to do with the colorful harvest available to you? Moore suggests keeping it simple by making a meal of vegetables paired with whole grains or legumes (beans or lentils). Here are three meals that fill the bill.

Grilled eggplant steak with cucumber, tomato, onion, chickpea, and feta salad

Slice an eggplant (from root to stem) into three-inch thick “steaks.” On each side, drizzle olive oil and a little black pepper. Grill on both sides until tender.
Dice two tomatoes, one cucumber, and half a red onion. Add a can of rinsed, drained chickpeas. Toss with a dressing of olive oil, a little red wine vinegar, and oregano to taste.
Serve the salad over the eggplant steak. Top with some diced feta cheese, if you like.

Veggie pita pocket with gazpacho

Put a couple of tomatoes, a cucumber, a green pepper, half a red onion, some bread crusts, and a little olive oil into a blender. Blend until chunky or finer, as you prefer. Add salt, pepper, and cumin to taste, blending for a few more seconds. Chill for 30 minutes.
Open a whole-wheat pita and spread a tablespoon of hummus inside. Add slices of zucchini and carrots, and some arugula, salad greens, or other vegetables that appeal to you.
Serve the pita with half a cup of the gazpacho.

Quinoa-stuffed red peppers

Based on a recipe from BIDMC’s CardioVascular Institute’s Hungry Heart Cookbook by Liz Moore, RD, LDN

Cut peppers in half, remove seeds, and lay them open side up on a dish.
Mix cooked quinoa, diced tomatoes, and corn off the cob (you can grill the corn first and cut off the kernels for a special summer flair). Add low-fat grated cheddar cheese, canned (rinsed) black beans, one egg, and some spices to taste, such as a bit of cumin, chili powder, salt, and pepper.
Use the mixture to stuff the peppers evenly, and then cook them on the grill in a grilling basket for about 30 minutes. You can also cook them in the oven at 350° F on a cookie sheet or in a roasting pan, checking at 30 minutes to see if they are done.

Other ideas include

grilled veggie kebabs with chunks of eggplant, zucchini, cherry tomatoes, and mushrooms. Serve on a bed of lettuce and add a little goat cheese.
whole-wheat pasta with a mix of sautéed vegetables that appeal to you.
salad with green leaf lettuce, raw green beans, cherry tomatoes, Kalamata or black olives, and half a hard-boiled egg. Top with a dressing you enjoy.

Which combinations of summer vegetables you choose can depend on cost, taste preferences, and how much time you want to spend cooking. If you’re in a hurry, go with a salad. If you have more time, try grilling or sautéing vegetables.

Finally, be open to inspiration from the bounty you see at the market. “Focus on getting a variety of colors in the vegetables you choose. The more colors there are on the plate, the more nutrients you’ll be consuming,” Moore says. “And try something new. Explore vegetables you’ve never tried before or new methods of cooking. Think of it as one of summer’s glorious adventures.”

About the Author

Heidi Godman, Executive Editor, Harvard Health Letter

Heidi Godman is the executive editor of the Harvard Health Letter. Before coming to the Health Letter, she was an award-winning television news anchor and medical reporter for 25 years. Heidi was named a journalism fellow … See Full Bio

View all posts by Heidi Godman

December 28, 2025

Recipe: Spanish Omelet With Veggies and Cheese @ClevelandClinic

Recipe: Spanish Omelet With Veggies and Cheese

Omelets are a great choice for a one-skillet meal, and our recipe delivers on nutrition and taste! This meatless dinner option provides 100% of your daily vitamin C and is a good source of calcium.

Ingredients

5 small potatoes, sliced
Vegetable cooking spray
1/2 medium onion, minced
1 small zucchini, sliced
1 1/2 cups green/red peppers, sliced thin
5 medium mushrooms, sliced
3 whole eggs, beaten
5 egg whites, beaten
1/4 teaspoon pepper
1/2 teaspoon garlic powder
1/4 teaspoon oregano
3 ounces shredded part-skim low-fat mozzarella cheese
1 tbsp grated Parmesan cheese

Directions

Preheat oven to 375 F.
Cook potatoes in boiling water until tender, about 12 minutes.
In a nonstick pan, add vegetable spray and warm at medium heat.
Add onion and sauté until brown. Add vegetables and sauté until tender but not brown.
In a medium mixing bowl, slightly beat eggs and egg whites, pepper, garlic powder, oregano and low-fat mozzarella cheese. Stir egg-cheese mixture into the cooked vegetables.
In a 10-inch pie pan or ovenproof skillet, add vegetable spray and transfer potatoes and egg mixture to pan. Sprinkle with low-fat parmesan cheese and bake until firm and brown on top, about 20 to 30 minutes.
Remove omelet from oven, cool for 10 minutes, and cut into five pieces.

Ingredient health benefits

Potatoes: Don’t let their higher carb and caloric content scare you; in moderation, these starchy vegetables are delicious and nutritious. Potatoes are full of vitamins and minerals like vitamin C , which boosts your immune system, and vitamin B6, which suppresses inflammation and promotes brain health. To get the most out of your potatoes, cook them with the skin on.
Onions: This allium is more famous for its potent aroma than its health perks, but rest assured, there are plenty to go around. For instance, onions have chemicals called flavonoids that fight inflammation and help lower blood pressure. And in addition to being a good source of fiber, onions contain prebiotics, which feeds the good bacteria in your gut so they can keep your whole body healthy.
Zucchini: If you’re looking for foods with head-to-toe benefits, consider adding squashes like zucchini to your diet. Nutritional highlights include calcium, vitamin A and vitamin C — all of which support strong bones and healthy eyes. Squashes are also a good plant source of iron, which keeps your blood cells happy.
Red bell peppers: These members of the nightshade family are an excellent, nutrient-dense addition to any meal. Red bell peppers are chock full of vitamins like vitamin E and vitamin B9 (folate). They also contain anthocyanins, which are natural plant pigments that protect your heart, help lower your blood pressure and might support your brain function.
Mushrooms: Though these fungi may be small, they’re a mighty culinary ingredient. Mushrooms are full of antioxidants, which help protect your cells from damage by free radicals. And they have compounds that stimulate your immune system to fight invaders and, potentially, cancer. Other properties found in mushrooms also support the health of your heart, gut and brain!
Eggs: A perfect example of how good things come in small, oval-shaped packages. Eggs are rich in vitamins like vitamin B12, which is essential for your blood cells and nerve cells to work properly. Eggs also have lutein, a carotenoid that helps preserve your vision. Egg whites have about 60% of the protein found in an egg.

Nutrition information (per serving)

Makes 5 servings

Calories: 290
Total fat: 6 g
Saturated fat: 2.5 g
Trans fat: 0 g
Cholesterol: 120mg
Sodium: 250 mg
Total carbohydrate: 43 g
Fiber: 6 g
Sugars: 5 g
Protein: 18 g

— Recipe courtesy of Digestive Disease Health Team Dietitians.

December 20, 2025

Colorful fruits and vegetables are packed with phytonutrients that help calm inflammation — a natural process that, when chronic, can contribute to heart disease, arthritis and diabetes. by Tamara Soerense @MayoClinic

Can eating the rainbow help to reduce inflammation?

11/6/2025 by Tamara Soerense

n FruitRainbow

Inflammation is a natural process initiated by the immune system in response to illness, trauma, toxins, physical stress and chronic disease. While acute inflammation is protective and allows our bodies to heal, it can become harmful if it persists, leading to chronic inflammation. Chronic inflammation, in turn, can lead to conditions such as arthritis, heart disease, and diabetes.

Several foods can contribute to inflammation. These include highly processed foods, refined carbohydrates, or foods high in added sugars. Conversely, other foods can help calm the immune system, decreasing inflammation.

Let’s explore which foods help lower inflammation and how they can be incorporated into an anti-inflammatory diet.

Fruits and Vegetables: Colorful fruits and vegetables naturally contain various phytonutrients and bioactive compounds that help keep inflammation in check. These foods form the foundation of the anti-inflammatory diet and can be enjoyed in abundance. For an extra boost of protection, try drizzling antioxidant-rich olive oil on your veggies..
Protein: Choose primarily from plant-based sources such as legumes, soy, nuts, and seeds, with smaller amounts from lean cuts of animal protein and fatty fish. The fats in these proteins, mainly monounsaturated and omega-3, play a significant role in combating inflammation. The American Heart Association recommends 6 to 8 ounces of fatty fish and 5 ounces of legumes, nuts, and seeds per week.
Whole grains: Whole grains contain all parts of the grain, whereas refined grains remove the germ and bran, eliminating important inflammation-reducing compounds. Of these, fiber is a bit of a superstar, shown to help reduce blood sugar and cholesterol levels. Aim for at least 50% of your grains from whole grain sources, such as rolled oats and brown rice.
Herbs and Spices: Herbs and spices add flavor to your food and help reduce oxidative stress, which can trigger inflammation. Add ginger, turmeric, clove, cinnamon, oregano, and garlic to your next meal.

What change can you make today to shift your body into a less inflamed state?

Consider adding one colorful fruit or vegetable to your diet each day. Suggestions include tomatoes, oranges, yellow bell peppers, arugula, blueberries, pumpkin and broccoli.

Tamara Soerensen completed her bachelor’s degree in biology at the University of California, Santa Barbara and her master’s in nutrition at Bastyr University. She is currently a dietetic intern at Mayo Clinic in Rochester, Minnesota. Special interests include digestive health and the utilization of diet for disease prevention.

December 18, 2025

Dark Chocolate: The Perfect Snack for Stress Relief and Heart Health

cleve chocolate

Multiple cardiac benefits result from frequent consumption of dark chocolates rich in flavanols, including our response to stress.

Recently when talking with my 7-year-old daughter, I asked her what was the best food she could eat for a snack. As the daughter of a cardiologist you may imagine that she would have been taught the enduring virtues of eating fruits and vegetables and how these are the best foods to use as snacks. She told me that my question was easy and replied, “the best snack is chocolate.” I asked her where she learned that and she told me her mother told her so. How can you really argue against that logic?

This question posed to my daughter then led to more investigation during my clinic. I asked many patients informally what were their favorite snacks. Since they were in a cardiologist’s office they would often say some sort of fruit or vegetable and then add they only consume it in a small quantity.

I then would ask, “now what really is your favorite snack?”

I particularly enjoyed the response of a couple in their mid 70s. I have seen both of them both for atrial fibrillation for over 5 years. She said, “my true favorite snack is chocolate.” Then almost immediately after, as if there was a sense of guilt in admitting this, she said, “but chocolate is healthy right? I try to eat dark chocolate.” Her husband laughed at her and said she eats more than dark chocolate. He then replied, “my favorite snack is anything you put in front of me.” In my informal poll of true favorite snacks, chocolate was mentioned in about two thirds of my patients. Most of my patients felt dark chocolate in particular was healthy.

Dark chocolate and other cocoa products have gained a lot of attention worldwide as dietary supplements to improve heath. These products are rich in in flavanols. Flavanols are felt to mediate some of the heart healthy properties of chocolate. Flavanols are also found in many other food sources felt to be heart healthy such as grapes, apples, blackberries, legumes, red wine, and green tea. But of all of these food sources, the relative concentration of flavanols is highest in chocolate. As you may have guessed, dark chocolate contains much higher concentrations of flavanols compared to milk or white chocolate. In some chocolates the production process all but eliminates flavanols.

What Are the Heart and Vascular Benefits of Eating Dark Chocolate?

Lower Blood Pressure. Consumption of cocoa increases nitric oxide, studies show. For a good review of benefits, see Cocoa and Cardiovascular Health. Nitric oxide is a naturally occurring chemical in our bodies. Nitric oxide acts on small receptors in our blood vessels and prompts the vessels to dilate. This process lowers blood pressure. High blood pressure as discussed in many of my prior columns is associated with many types of heart disease including heart failure, atrial fibrillation, and atherosclerosis. High blood pressure is also associated with cognitive decline, dementia, and stroke.

Coronary Artery Health and Stability. As our arteries become diseased from atherosclerosis, plaques grow and over time begin to impair blood flow. If the surface of these plaques becomes disrupted or inflamed the plaques may ulcerate. The body responds to the ulceration by forming a clot in an effort to heal the wound. This process can lead to a heart attack. Cocoa may help stabilize plaques and minimize their risk of rupture by reducing smooth muscle cell proliferation (a process that causes plaques to grow), platelet adhesion (a process that results in clot formation in the artery), and preventing leukocyte adhesion and migration (processes that causes these plaques to become inflamed and unstable).

Lower Cholesterol. People with elevated total cholesterol with increased levels of low-density lipoprotein (LDL) cholesterol have a higher risk of cardiac disease, in particular coronary atherosclerosis and heart attacks. Flavanols reduce cholesterol absorption in our gastrointestinal track and also the synthesis of LDL cholesterol, research shows. They may also help raise high-density lipoprotein (HDL) cholesterol, the part of our cholesterol that is felt to be protective of heart disease, a clinical trial reported. Lower LDL and higher HDL levels after cocoa consumption were seen in people with both normal cholesterol levels to begin with and those with elevated levels that needed treatment. Multiple medications reduce LDL cholesterol, but very few things and essentially no medications raise HDL cholesterol consistently.

Dark Chocolate Changes Our Body’s Response to Stress

My wife often says, “I eat chocolate when I am stressed.” As I mentioned in a prior column, stress and our response to it can be a very potent risks of heart disease. In this regard, what if chocolate can improve how we respond to stress?

This brings me to the newest study regarding dark chocolate that I found very interesting. When we are stressed our body signals out chemicals that raise our blood pressure and help us fight the stressor. These chemicals or hormones are stored in the brain (pituitary gland), the adrenal glands, and other parts of the nervous system. A rececent study looked at how the body responded to stress by measuring these chemicals (cortisol, epinephrine, adrenocorticotropic hormone [ACTH], and norepinephrine) in 31 men consuming dark chocolate (“Noir 72 percent”; Chocolat Frey AG, Buchs/Aargau, Switzerland) versus 34 men that received a placebo chocolate that did not contain flavanols. The men then underwent a significant stress.

The stress was a 5-minute mock job interview and then a 5-minute mental arithmetic task in front of an audience. It is probably easy for most of us to imagine feeling very stressed if we had to try to solve a complex math problem in our head in 5 minutes while others watched, or we had to receive an intense job interview.

What these researchers found about the effect of chocolate was significant. Those men consuming dark chocolate had lower levels of cortisol and epinephrine after the stress. Although their brain response to stress was similar (ACTH levels were identical in both groups) the body’s response to the brain signals of stress was blunted. In particular, the response of the adrenal gland, which produces cortisol, was much less. Less released cortisol and epinephrine with stress is important as these are strong stimulants of the heart and blood vessels. With repetitive stress over time, both the heart and blood pressure have be negatively effected. Finally, since the body response was less significant, men consuming dark chocolate reported having less feelings of stress during the process.

My daughter was right, dark chocolate or chocolate rich in flavanols is a healthy food choice. The benefits of dark chocolate need to be carefully considered with the calories consumed, but in general there are multiple heart-related advantages with frequent consumption. In addition, as my wife mentioned to me, dark chocolate also may help you deal with stress, not only how you perceive it mentally, but also how your body responds to it.

https://www.everydayhealth.com/columns/jared-bunch-rhythm-of-life/dark-chocolate-for-stress-relief-and-heart-health/?xid=tw_everydayhealth_sf

December 8, 2025January 6, 2026

Vitamin D is one of the most powerful nutrients for supporting the immune system @ClevelandClinic 🌞

December 4, 2025December 4, 2025

Make coffee part of your morning routine.@HarvardHealth

Coffee may help your skin stay healthy

By Robert H. Shmerling, MD, Senior Faculty Editor, Harvard Health Publishing; Editorial Advisory Board Member, Harvard Health Publishing

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Here’s a medical news story that combines a common habit (drinking coffee) with a common skin condition (rosacea) — and it even has a happy ending.

What is rosacea?

Rosacea is probably something you’ve seen plenty of times and didn’t know what it was — or perhaps you have it yourself. It’s that pink or red discoloration on the cheeks some people have, especially fair-haired women. Sometimes there are small bumps that may look a bit like acne. If you look closely (after asking nicely for permission, of course), you’ll see tiny blood vessels just under the surface of the skin. In more severe cases it may involve the chin, forehead, nose, ears, and other skin surfaces. It may affect the eyes, eyelids, and cause thickening of the skin over the nose.

We don’t know what causes rosacea. However, there are theories that it may be, at least in part, a genetic condition, as it can run in families. Because the immune system seems to be involved in the inflammation of rosacea, and because other autoimmune conditions (such as type 1 diabetes and multiple sclerosis) may accompany rosacea, abnormal immune function may play a role. Medications (such as topical anti-inflammatory drugs) and antibiotics can reduce redness and inflammation but there is no cure. Many people seem to be able to reduce signs of rosacea by modifying their diet to avoid foods that trigger it.

Rosacea affects more than 14 million people in the US, including some celebrities, such as Bill Clinton and the late Diana, Princess of Wales. And while it’s not dangerous, it can have a significant cosmetic impact. Caffeine, sun exposure, spicy foods, and hormonal factors are thought to be able to trigger rosacea’s development or make it worse once present. Yet, a new study challenges the connection between caffeine and rosacea.

More coffee, less rosacea?

A recent study analyzed health data from surveys provided to nearly 83,000 women over more than a decade and found that:

Those drinking four or more cups of coffee per day were significantly less likely to report a diagnosis of rosacea than those who drank little or no coffee.
Those drinking less than four cups of coffee each day were also less likely to have rosacea, though the protective effect was smaller.
Consumption of decaffeinated coffee was not linked to a lower incidence of rosacea.
Caffeine intake from other foods or beverages (such as chocolate or tea) had no impact on the likelihood of developing rosacea.

Why is this important?

These results of this study are more than just interesting observations. If other research can confirm the findings, it could lead to a better understanding of why rosacea develops in some people and not in others. Because inflammation driven by the immune system is thought to play an important role in rosacea, insights into the development of this disease could extend to advances in other autoimmune disorders. Finally, many people with rosacea (or a family history of the disease) who like coffee may avoid it because of the widespread notion that coffee will make it worse. The findings of this study suggest that’s not true.

There are always caveats

As with all research of this type, there are limitations to consider. For example, this study

only included women, most of whom were white — we’ll need additional studies of men and other ethnic groups to know if the findings extend widely.
relied on health surveys and study participants’ memories regarding past diagnoses and diet; such survey data may not always be accurate.
found a link between higher coffee consumption with lower risk of rosacea, but it cannot determine whether coffee consumption actually caused a reduction in rosacea.

The bottom line

Coffee is one of the mostly widely consumed beverages on the planet, and it’s also among the most widely studied. While it can cause problems for some people (such as heartburn, tremor, or palpitations), it’s a source of pleasure and enjoyment for millions. In addition, coffee has been linked with a number of health benefits, ranging from reductions in type 2 diabetes and liver cancer to greater longevity. From this latest research, it appears that you can add the possible prevention of rosacea to the list.