You know exercise builds muscles, strengthens bones, keeps your heart healthy and your mind sharp. But it also does something that you might not think much about: It helps keep your immune system â your internal defenses against infection â in tip-top shape.
If you take time for some physical exertion each day, it helps get your body ready to attack bacteria, viruses and toxins that can sneak in and make you sick.
But how much exercise is effective? Do too little or too much, and it wonât have the best effect on your immune system.
Clinical immunologist  Leonard Calabrese, DO, answers common questions about how exercise can impact your immunity and how to use your workouts to shut out a world of would-be invaders.
Q: How does breaking a sweat boost immunity?
A:Â If you exercise moderately on a regular basis, it tunes up the immune system in many ways. It enhances your broad-based defenses against viral infections, such as those causing upper respiratory infections.
Working out regularly also reduces the risk of many chronic diseases such as cardiovascular, respiratory illnesses and metabolic diseases, such as type 2 diabetes.
Q: How much exercise do you need?
A:Â Fortunately, you donât have to push yourself to the limit to rev up your immune system. In fact, your immune system needs less of a workout than you get with your average cardio routine.
Focus on getting 20-30 minutes of moderate exercise, five days a week, and your immune system will thank you.
Q: What types of exercise are most helpful?
A:Â Moderate exercises, including biking or walking briskly in your neighborhood, are good ways to get your blood flowing. Swimming is also a good option for non-weight-bearing exercise for your joints.
Also try mind-body exercises such as Tai-Chi, Qi Gong and yoga, which are all options that help keep your joints flexible. These exercises also reduce chronic stress, which in itself is a powerful immune booster. These exercises can also help alleviate osteoarthritis and fibromyalgia symptoms.
Q: Can too much exercise set your immune system back?
A:Â Yes, though, the level to which it can slow your system down is still up for debate.
Research shows that exercising for more than 1.5 hours without refueling your body or giving it enough time to recover suppresses your immune responses for up to a few days. During that time, your cortisol levels rise, your white blood cell count drops and youâre more likely to develop a respiratory infection.
This problem usually affects elite athletes, such as marathon runners, most.
On the flip side, staying sedentary also increases your risk of infection, inflammation and chronic disease.
Q: Can exercise make an illness worse?
A:Â Yes, it can. This is a complex issue, but I like to tell my patients to do a âneck check.â If your symptoms are mostly of a mild cold without fever or lower respiratory symptoms, such as a productive cough, wheezing or shortness of breath, mild exercise can actually reduce congestion and may make you feel better.
If your symptoms are primarily in your lungs or you have a significant fever its better to rest until things settle down. Regardless, good hydration is important.
You go to the store to pick up some apples. Seems simple enough â until youâre faced with a dozen different varieties in the produce aisle. You want the healthiest apple, so which one will keep the doctor away? Dietitian Mira Ilic, RD, LD, reveals the juicy details about this popular fruit. Big difference in taste, not nutrition Apples have slightly different nutrients depending on their type and color. For instance, Red Delicious apples have polyphenols that are exclusively found in dark red fruits. Polyphenols are plant compounds that may help prevent cancer, heart disease and other conditions. But if the thought of biting into a Red Delicious isnât appealing, donât worry. Any apple you buy will deliver a punch of health-boosting nutrients. âThe nutritional differences among apple varieties are small,â says Ilic. âBut the taste differences are big. Donât choose an apple based on a small nutrient difference if you donât like the taste.â Choose fresh and local apples Whatever apple variety you pick, make sure itâs fresh. Old apples arenât as nutritious, donât taste as good and could be rotten. âChoose a firm apple with no bruises,â says Ilic. âLook for bright color, keeping in mind that some apple varieties are naturally more colorful. Fresh apples usually have a nice aroma, too.â Whenever possible, go with local apples. The less your apple had to travel, the more nutritious it is when it gets to you. July through October is prime apple season in the U.S. During these months, local apples are easy to find. When you choose apples in the off-season, check the sticker for its country of origin. If your apple traveled a long distance, it probably lost some of its nutrition in transport. Try to choose apples that come from a nearby country. âWe donât have the option to eat local apples year-round,â Ilic says. âIn the off-season, we have to get apples from other parts of the world. No matter where they come from, wash them thoroughly.â You donât need any chemicals or tools to wash your apples. Wash your hands first. Then wash your apple with running water. Gently scrub the skin with a cloth or brush. Are organic apples healthier? Some organic fruits may be slightly more nutritious than conventionally grown ones. But you donât need to buy organic apples. They tend to cost more, which can be a downside if youâre sticking to a grocery budget. âGrowers use different growing practices for organic apples and while pesticides are used on conventionally grown apples, some organic growers may actually use pesticides approved for organic farming,â explains Ilic. âThe government has guidelines about what pesticides growers can use. Both types are safe and nutritious. Just wash them well if youâre still concerned about pesticide residue or you can peel your apples, but youâll lose some nutrients and fiber found in the skin.â Have fun with apple sampling With so many apple varieties, youâre bound to find one you like. Hold an apple sampling by picking a few different types. Cut them into bite-sized pieces, put them on a plate and label them. Have your family members try the different apples and choose their favorite. An apple sampling can be a fun way to get kids to eat more apples, too. Kids often like having some control over the types of foods they eat. All apples are amazing Whether your favorite is a sour Granny Smith or a sweet Honeycrisp, you canât go wrong with apples. âAll apples are a good source of fiber, including pectin, which may help lower cholesterol,â Ilic says. âThey also contain phytochemicals like polyphenols, which are antioxidants linked to multiple health benefits. Some studies have suggested that apples may also help reduce the risk of some cancers.â Bottom line: An apple a day is a healthy habit, so donât stress about picking the right one. âEat the apples you like because theyâre all healthy,â Ilic says. FACEBOOK TWITTER LINKEDIN PINTEREST Email applesfiber
You likely know that drinking alcohol too often or to excess isnât a good idea, health-wise. But when it comes to alcohol and heart health, you may have heard different sides. Is drinking all that bad for your heart? Can a glass of wine help reduce your risk of heart disease â or make it worse?
First things first: If you drink alcohol, you should do so in moderation to avoid alcohol-related heart issues. And you should never intentionally use alcohol to try to reduce your risk of heart disease.
To further explore the relationship between your ticker and your favorite glass of merlot or IPA, we chatted with cardiologist Leslie Cho, MD.
Ways alcohol can impact heart health
Here are some of the effects of alcohol on your heart:
Increased heart rate
One of the most important things your heart does is keep a rhythm. On average, a regular heart rate is about 60 to 100 beats per minute when your body is at rest. But alcohol can lead to your heart rate temporarily jumping up in speed, and if it goes over 100 beats per minute, it can cause a condition called tachycardia. Too many episodes of tachycardia could lead to more serious issues like heart failure or going into irregular rhythms, which can cause heart attack and stroke.
Raises blood pressure
That fourth drink at the bar may feel like itâs relaxing you, but itâs actually affecting your body differently than you might think. Alcohol can affect your blood pressure, causing it to go up temporarily. This is especially true when you engage in binge drinking (thatâs defined as four or more drinks within two hours for women and people assigned female at birth, and five or more drinks within two hours for men and people assigned male at birth).
And sure, weâve all had a night here or there where weâve had one too many and we know it. But itâs important to make sure those nights of overindulgence are the exception and not the rule. If youâre not sure, make a note to tune into how much youâre having over the course of the next month or so. If itâs more than recommended, try to consciously pace your drinking to help reduce the spike in your blood pressure that excessive alcohol causes.
And if you have a history of high blood pressure, itâs best to avoid alcohol completely or drink only occasionally, and in moderation.
Irregular heartbeat
Whether itâs a glass of red wine with your turkey or toasting champagne for the new year, alcohol definitely becomes more present during the holiday season. And while enjoying celebratory spirits in moderation is alright for most people, itâs important to be aware you can fall victim to holiday heart syndrome if you overdo it. This is when overeating and overindulging in alcohol lead to an irregular heartbeat.
Holiday heart syndrome can happen if you donât typically drink alcohol, but then have a few at a holiday party or if you binge drink. This can cause you to develop an irregular heartbeat, called atrial fibrillation, which can increase your risk of stroke, heart attack and heart failure.
Prolonged drinking can cause alcoholic cardiomyopathy
The short-term effects of alcohol (headache, nausea, you know the rest) are easy to pinpoint. But there are ways that alcohol affects your body over time that are important to understand. One of the long-term effects of alcohol on your heart is alcoholic cardiomyopathy. This is when your heart-pumping function gets weaker and your heart gets larger due to changes from heavy alcohol use over a long period of time.
OK, donât panic. If youâre an occasional drinker, thereâs no cause for worry. But it may be worthwhile learning about what counts as binge drinking and whether or not you may be drinking too much and donât even know it.
Is some level of alcohol safe or beneficial?
Itâs true, red wine is a better choice than hard liquor. But can a trip to the wine bar boost your heart health?
You should never consider wine or any other alcohol as a way to lower your heart disease risk. And, in fact, the study also showed that drinking one or fewer drinks per day was related to the lowest likelihood of dying from a stroke. However, Dr. Cho points out that more recent data shows that there may be no amount of alcohol that is truly safe. âThe myth that wine is beneficial for heart health is no longer true,â she states.
âItâs not a good idea to start drinking alcohol in an effort to lower your risk of heart disease,â Dr. Cho continues. âItâs better not to drink any alcohol at all.â
Itâs also important to know that the ways in which alcohol affects your heart will vary from person to person, depending on your age and other conditions you may have.
Age
Letâs face it, a hangover in your mid-40s doesnât feel the same as one in your early 20s. This is because your age plays a factor in how well you tolerate alcohol. While some people develop a tolerance to alcohol over time, this isnât true for everyone â and this ability doesnât last forever, Dr. Cho notes.
âAs we get older, our ability to clear alcohol definitely decreases and our sensitivity to alcohol probably increases,â she explains. âAlso as we get older, we end up having more diseases, so we could be on medicines that can interfere with the way our bodies metabolize alcohol.â
Other medical conditions
In many ways, your medical history (and present) can tell you a lot about your future with alcohol. That means, if youâre living with other medical conditions and/or taking certain medications, this will all have an impact on how alcohol affects you.
âCertain health conditions can make drinking alcohol more dangerous,â Dr. Cho says.
For example, some people who are on cholesterol-lowering medicines may experience muscle aches when they drink alcohol. Because alcohol and cholesterol medicine both are processed through your liver, they are, in a sense, competing for clearance. So, itâs important to think about your overall health and talk to a healthcare provider about your personal risk factors.
âAlcohol is made out of sugar,â Dr. Cho points out. âSo, if youâre predisposed to diabetes or if high triglycerides are one of your issues, itâs not a good idea to drink alcohol.â
Dr. Cho also warns that if you have liver dysfunction or take other medicines that are processed through the liver, your risks might be different. Talk to your healthcare provider about how alcohol might interact with your prescription medicines.
The last thing you want is for that casual drink after work or glass of wine at dinner to negatively impact your heart health. Thereâs a way to have a healthy, balanced relationship with alcohol that lets you enjoy a drink occasionally and celebrate with friends and family. But your heart is an important organ that should also be cared for, so be sure to drink in moderation, learn about binge drinking and know what your body can (and canât) tolerate before opening that tab.FACEBOOKTWITTERLINKEDINPINTERESTEmailalcoholalcohol and healthalcoholic beveragesbinge drinkingheart health
Who doesnât 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 donât 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 canât 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. âA truly healthy immune system depends on a balanced healthy diet over time,â says registered dietitian Maxine Smith. âItâs 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.â With some exceptions, itâs 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? Itâs 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 â part of nearly 200 biochemical reactions in your body â 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, itâs 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, itâs 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.Â
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 youâre 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. Itâs 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 canât get fresh Depending on where you live and what time of year it is, you canât 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. âManufacturers freeze frozen fruits and veggies at âpeakâ ripeness, which means theyâll pack a similar nutritional value as their fresh counterparts,â she says. âJust choose plain frozen foods rather than those with added sugars or sodium.ââ Facebook Twitter
Strawberries are an iconic summer fruit â delicious in lemonade, on shortcakes or just straight out of the basket. And it turns out they may be the sweetest way to stay healthy, too. Registered dietitian Bailey Flora, MS, RDN, LD, explains the benefits of strawberries and what nutrients they contain that make strawberries so good for you.
Why are strawberries good for you?
âStrawberries give you a lot of nutritional value for very few calories,â says Flora. âTheyâre tasty but naturally low in sugar. Thatâs a combination thatâs hard to beat.â
For starters, strawberries are loaded with vitamin C. Eight medium strawberries contain 160% of your daily recommended amount â the amount that the U.S. Food and Drug Administration (FDA) recommends you eat every day. Thatâs more vitamin C than you get from an orange, the fruit famous for its vitamin C.
Strawberries are also packed with antioxidants, which protect cells from damage. The primary antioxidant in strawberries is anthocyanin, which gives the fruit its color. The amount of anthocyanin in strawberries increases as the fruit ripens. So, the redder the berry, the more antioxidants it contains.
Strawberries also have fiber and several other important vitamins and minerals, including manganese, potassium and folic acid. And strawberries have less natural sugar than other popular fruits such as apples and bananas.
Health benefits of strawberries
Strawberries are a nutrient-rich snack that can:
1. Boosts brain power
As your brain ages, it can lose some of its mental sharpness. But according to research, eating strawberries protects your brainâs processing powers as you get older.
The Nursesâ Health Study measured brain function in more than 16,000 participants over six years. It found that people who ate the most blueberries and strawberries had less cognitive decline â their thinking and processing abilities didnât weaken as much. They had the brain power of someone up to two and a half years younger.
Researchers believe the protective effects are due to the antioxidants that safeguard cells. Some of the antioxidants in strawberries also reduce systemic inflammation, when your body is in a state of constant inflammation (swelling and irritation). Systemic inflammation is a key factor in the development of Alzheimerâs disease.
2. Strengthens your immune system
Strawberries are a great source of vitamin C (ascorbic acid), which you need to get from food, as your body canât produce it. In rare cases, people who donât get enough of this crucial vitamin develop scurvy, a disease that causes bleeding, bruising and anemia.
Vitamin C plays an important role in wound healing. And it may prevent and treat respiratory and systemic infections too. Research shows that vitamin C increases the production of:
T-cells, which remove infected and cancerous cells.
B-cells, which create antibodies so your body can better defend against germs in the future.
Vitamin C is also anti-inflammatory, lowering your stress response triggered by illness or just your busy life. To ward off germs, researchers suggest getting 100 to 200 milligrams (mg) of vitamin C a day â and more when youâre sick. As eating eight medium strawberries gives you 160 mg, it takes just a handful of berries to help keep your immune system in good shape.
âThere isnât enough evidence to say whether vitamin C can prevent colds and the flu,â says Flora. âAnd it can be more beneficial to choose vitamin-C-rich foods like strawberries over vitamin C supplements, as you get additional health benefits. With strawberries, that includes fiber and other phytonutrients and vitamins that cannot be replicated in a vitamin supplement.â
3. Protects heart health
Flora says that popping a few strawberries in your mouth isnât just a way to stave off hunger â itâs also a heart-healthy food choice. Research shows that strawberries can help prevent several conditions that can lead to heart disease and stroke, as well as diabetes, which increases the likelihood of heart disease. Eating more strawberries can help you:
Lower cholesterol
In one small study, participants consumed two drinks a day, each made with 25 milligrams of freeze-dried strawberry powder blended with water. Thatâs about the same as eating 3.5 cups of fresh strawberries a day. After a month, the participantsâ total cholesterol was 5% lower.
The cholesterol-lowering results of that study were echoed in another study that gave participants the same amount of freeze-dried strawberry powder. But this time, they consumed the drink for two months. Researchers compared the results to a group that just drank more water. Those who sipped the strawberry drink saw their cholesterol decrease by 10%.
Decrease triglycerides
Triglycerides are fats found in your blood. Having high triglycerides increases your risk of heart disease. And when triglycerides break down, they leave byproducts that trigger inflammation, attracting sticky deposits to blood-vessel walls. That material can clog your arteries (atherosclerosis), explains Flora.
But eating a pound of strawberries a day may reduce triglycerides by 20%. Thatâs the result of one study, which also found that strawberries reduced total cholesterol by 8%.
4. Reduces inflammation
Widespread internal inflammation contributes to multiple diseases, including heart disease. Lifestyle factors like a poor diet, low physical activity and smoking can lead to inflammation.
Eating more strawberries is a step in the right direction to boost your heart health, says Flora. Thatâs because the most prevalent antioxidants in strawberries are anthocyanins, known for their anti-inflammatory effects.
5. Helps manage blood sugar
Too much glucose (sugar in your blood) is a risk factor for Type 2 diabetes, making you more likely to develop heart disease, too. If youâre watching your blood sugar levels, strawberries are a good way to satisfy your sweet tooth.
In a Finnish study, people who ate strawberries with a piece of white bread released 26% less insulin compared with eating bread with a cucumber. Participants also ate the bread with other berries, including raspberries and cranberries. Only strawberries weakened the post-meal blood sugar spike.
Strawberries are a great addition to a healthy diet, especially when you eat them on their own â Flora advises laying off the calorie-laden whipped cream, cake or ice cream. (Sorry!) Theyâre delicious, full of good-for-you nutrients and low in sugar. Try this strawberry smoothie. (Surprise â itâs green!) And for a strawberry treat thatâs not too sweet, make these strawberry pretzel squares at your next get-together.FACEBOOKTWITTER
Ironically, not every pear is âpear-shaped.â One variety, Asian pears, is actually shaped like an apple. But no matter their shape, all pears are rich in disease-fighting nutrients.
âPears are so healthy, and most people tolerate them very well,â says registered dietitian Beth Czerwony, RD, LD. âTheyâre terrific for your digestion and have other impressive health benefits. Theyâre a perfect snack if youâre craving something sweet.â
Types of pears
Pears are members of the Rosaceae plant family, along with apples, apricots, cherries, peaches and several other fruits and berries. Pears can range in texture, color, crispness, juiciness and sweetness. Common varieties you may find in the grocery store include:
Anjou (green or red).
Asian.
Bartlett.
Bosc.
Comice.
Concorde.
Forelle.
Seckel.
Starkrimson.
Health benefits of pears
Are pears good for you? Absolutely. Pears are a great source of antioxidants, fiber, potassium and vitamin C. But theyâre not just full of nutrients â they also may lower your risk of some diseases. Here are five ways pears boost your health.
1. A nutritious source of vitamins and minerals
Like most fruit, pears are a source of good nutrition. One medium pear has approximately:
Nobody enjoys the dreaded crash that happens after sugary foods spike your blood glucose. Steady blood sugar means a steady supply of energy, which is healthier for your body. Blood sugar management is even more important if you have diabetes.
Czerwony says pears may help stabilize blood sugar and even reduce your risk of Type 2 diabetes. How? Fiber, for starters. A medium pear offers nearly one-quarter of the fiber you need in a day. Fiber helps keep blood sugar steadier by slowing your bodyâs absorption of sugar.
Pears also contain anthocyanin, an antioxidant. An observational study suggests a link between eating anthocyanin-rich foods and a lower risk of Type 2 diabetes.
Another study showed that eating pears could significantly lower your odds of developing Type 2 diabetes. For each serving of pears eaten per week, researchers found a 3% lower risk of Type 2 diabetes.
In addition, pears are a low-glycemic food, which means they wonât spike your blood sugar like sugary foods and some fruits can.
3. Relieves constipation and improves digestive health
Fiber adds bulk to and softens your stool, which helps things move along in your gut. Lots of foods contain fiber, but pears are a particularly excellent source.
A single pear contains 6 grams of fiber (more than 20% of what an adult needs in a day). And pectin, a type of fiber in pears, has some specific benefits. Pectin is a soluble fiber known to help:
Constipation: In a study of 80 people with constipation, pectin significantly improved food movement through their digestive systems and reduced symptoms.
Gut microbiome: Pectin promotes the growth of good bacteria in your colon, according to a review of several studies, helping your microbiome stay healthy.
To reap the fibrous benefit of pears, donât skip the skin. âPear skin contains a significant amount of the fruitâs total fiber content,â notes Czerwony.
4. Lowers inflammation
Inflammation happens when your immune system tries to protect you from something â an infection, a toxin or some other offender. Some temporary inflammation is actually a healthy response to these things. But when inflammation hangs around, it can contribute to diseases such as Alzheimerâs, asthma, cancer and Type 2 diabetes.
Antioxidants are nutrients that can prevent some of the cell damage that leads to inflammation. Pears are rich in powerful types of antioxidants called flavonoids.
Research shows that flavonoids can reduce inflammation and lower the risk of:
Potassium, known to help reduce high blood pressure â another risk factor for heart disease.
In addition, a study examining the effects of fruit and vegetable consumption suggests eating pears lowers your risk of stroke. And one large clinical trial showed a link between eating pears and a lower risk of dying from heart disease.
Are fresh, canned or frozen pears better?
âIn general, fresh fruits are best because they have the highest amount of nutrients,â explains Czerwony. âFrozen is usually a close second to fresh. The heat of canning, though, can break down certain nutrients.â
But donât avoid canned pears completely. Theyâre still good for you. She advises looking for pears in water rather than syrup, which adds unneeded sugar.
âYou might be surprised by what you can do with fresh pears,â she adds. âThink of how you use apples â sliced raw, in pies or baked â and you can do all those things with pears.â
Strawberries are an iconic summer fruit â delicious in lemonade, on shortcakes or just straight out of the basket. And it turns out they may be the sweetest way to stay healthy, too. Registered dietitian Bailey Flora, MS, RDN, LD, explains the benefits of strawberries and what nutrients they contain that make strawberries so good for you.
Why are strawberries good for you?
âStrawberries give you a lot of nutritional value for very few calories,â says Flora. âTheyâre tasty but naturally low in sugar. Thatâs a combination thatâs hard to beat.â
For starters, strawberries are loaded with vitamin C. Eight medium strawberries contain 160% of your daily recommended amount â the amount that the U.S. Food and Drug Administration (FDA) recommends you eat every day. Thatâs more vitamin C than you get from an orange, the fruit famous for its vitamin C.
Strawberries are also packed with antioxidants, which protect cells from damage. The primary antioxidant in strawberries is anthocyanin, which gives the fruit its color. The amount of anthocyanin in strawberries increases as the fruit ripens. So, the redder the berry, the more antioxidants it contains.
Strawberries also have fiber and several other important vitamins and minerals, including manganese, potassium and folic acid. And strawberries have less natural sugar than other popular fruits such as apples and bananas.
Health benefits of strawberries
Strawberries are a nutrient-rich snack that can:
1. Boosts brain power
As your brain ages, it can lose some of its mental sharpness. But according to research, eating strawberries protects your brainâs processing powers as you get older.
The Nursesâ Health Study measured brain function in more than 16,000 participants over six years. It found that people who ate the most blueberries and strawberries had less cognitive decline â their thinking and processing abilities didnât weaken as much. They had the brain power of someone up to two and a half years younger.
Researchers believe the protective effects are due to the antioxidants that safeguard cells. Some of the antioxidants in strawberries also reduce systemic inflammation, when your body is in a state of constant inflammation (swelling and irritation). Systemic inflammation is a key factor in the development of Alzheimerâs disease.
2. Strengthens your immune system
Strawberries are a great source of vitamin C (ascorbic acid), which you need to get from food, as your body canât produce it. In rare cases, people who donât get enough of this crucial vitamin develop scurvy, a disease that causes bleeding, bruising and anemia.
Vitamin C plays an important role in wound healing. And it may prevent and treat respiratory and systemic infections too. Research shows that vitamin C increases the production of:
T-cells, which remove infected and cancerous cells.
B-cells, which create antibodies so your body can better defend against germs in the future.
Vitamin C is also anti-inflammatory, lowering your stress response triggered by illness or just your busy life. To ward off germs, researchers suggest getting 100 to 200 milligrams (mg) of vitamin C a day â and more when youâre sick. As eating eight medium strawberries gives you 160 mg, it takes just a handful of berries to help keep your immune system in good shape.
âThere isnât enough evidence to say whether vitamin C can prevent colds and the flu,â says Flora. âAnd it can be more beneficial to choose vitamin-C-rich foods like strawberries over vitamin C supplements, as you get additional health benefits. With strawberries, that includes fiber and other phytonutrients and vitamins that cannot be replicated in a vitamin supplement.â
3. Protects heart health
Flora says that popping a few strawberries in your mouth isnât just a way to stave off hunger â itâs also a heart-healthy food choice. Research shows that strawberries can help prevent several conditions that can lead to heart disease and stroke, as well as diabetes, which increases the likelihood of heart disease. Eating more strawberries can help you:
Lower cholesterol
In one small study, participants consumed two drinks a day, each made with 25 milligrams of freeze-dried strawberry powder blended with water. Thatâs about the same as eating 3.5 cups of fresh strawberries a day. After a month, the participantsâ total cholesterol was 5% lower.
The cholesterol-lowering results of that study were echoed in another study that gave participants the same amount of freeze-dried strawberry powder. But this time, they consumed the drink for two months. Researchers compared the results to a group that just drank more water. Those who sipped the strawberry drink saw their cholesterol decrease by 10%.
Decrease triglycerides
Triglycerides are fats found in your blood. Having high triglycerides increases your risk of heart disease. And when triglycerides break down, they leave byproducts that trigger inflammation, attracting sticky deposits to blood-vessel walls. That material can clog your arteries (atherosclerosis), explains Flora.
But eating a pound of strawberries a day may reduce triglycerides by 20%. Thatâs the result of one study, which also found that strawberries reduced total cholesterol by 8%.
4. Reduces inflammation
Widespread internal inflammation contributes to multiple diseases, including heart disease. Lifestyle factors like a poor diet, low physical activity and smoking can lead to inflammation.
Eating more strawberries is a step in the right direction to boost your heart health, says Flora. Thatâs because the most prevalent antioxidants in strawberries are anthocyanins, known for their anti-inflammatory effects.
5. Helps manage blood sugar
Too much glucose (sugar in your blood) is a risk factor for Type 2 diabetes, making you more likely to develop heart disease, too. If youâre watching your blood sugar levels, strawberries are a good way to satisfy your sweet tooth.
In a Finnish study, people who ate strawberries with a piece of white bread released 26% less insulin compared with eating bread with a cucumber. Participants also ate the bread with other berries, including raspberries and cranberries. Only strawberries weakened the post-meal blood sugar spike.
Strawberries are a great addition to a healthy diet, especially when you eat them on their own â Flora advises laying off the calorie-laden whipped cream, cake or ice cream. (Sorry!) Theyâre delicious, full of good-for-you nutrients and low in sugar. Try this strawberry smoothie. (Surprise â itâs green!) And for a strawberry treat thatâs not too sweet, make these strawberry pretzel squares at your next get-together.FACEBOOKTWITTER
Alcohol is a Group-1 carcinogenâbut one that happens to be woven into our daily lives and often viewed as a go-to way to cope with stress or disappointment. Here are 5 ways to change that mindset, writes
Alcohol is a Group 1 carcinogenâputting it in the same category as asbestos, radiation, and tobacco.
Alcohol is woven into our daily lives and often viewed as a go-to way to cope with stress and disappointment.
Less than half of Americans are aware that drinking alcohol increases their risk of cancer.
There are healthier, more sustainable ways to manage stress.
“I need a stiff drink!” “Letâs drown our sorrows.” “I just need to unwind with a glass of wine.”
Phrases like these are so common, we barely think twice about them. Alcohol has become deeply woven into our daily lives and culture. Itâs often seen as a go-to way to cope with stress, disappointment, or just the pressures of everyday life. Got bad news? Feeling overwhelmed? Need to relax? Society has taught us that itâs totally normalâeven expectedâto pour a big glass of wine, toss back a couple of tequila shots, or order a double whiskey.
In fact, using alcohol to handle stress is often not only accepted but actively encouraged by friends, coworkers, and the media. Movies and TV shows constantly show characters doing the same, reinforcing the idea that this is just how we deal with life.
But hereâs the truth: alcohol is the one of the most widely used drugs in the world. And the way weâve normalized itâs use as a coping mechanism deserves a closer look.
The Hidden Cost of Your Evening Glass of Wine
Alcohol is a toxic, psychoactive substance that can lead to dependence. Itâs also been officially classified as a Group 1 carcinogen by the International Agency for Research on Cancerâputting it in the same category as asbestos, radiation, and tobacco. Research shows that alcohol contributes to at least seven different types of cancer, including some of the most common, like colon cancer and breast cancer. In fact, earlier this year, former U.S. Surgeon General Vivek H. Murthy issued a public health advisory warning about the clear link between alcohol use and cancer risk.
Whatâs concerning is that less than half of Americans are aware that drinking alcohol increases their risk of cancer. As a psychiatrist who often discusses alcohol use with patients, this lines up with what I see in practice. Many people simply donât know that alcohol is a carcinogen. Even more common is the belief that low levels of alcoholâlike a glass of wine a dayâare actually good for your health, especially for the heart and brain. But that idea is being seriously questioned. In January 2023, the World Health Organization published a statement in The Lancet Public Health making it clear: When it comes to alcohol, there is no safe amount that doesnât affect your health.
5 Things to Think About Before Reaching for a Drink to Cope With Stress
Alcohol is a known carcinogenâand a cancer diagnosis can deeply affect your mental health. Depression and anxiety are incredibly common among people with cancer. Research shows that up to 1 in 5 cancer patients experience depression, and 1 in 10 struggle with anxietyâregardless of where they are in their treatment or disease process. In fact, according to international diagnostic guidelines, about 35â40% of cancer patients meet the criteria for a psychiatric disorder. These mental health challenges donât just impact emotional well-beingâthey can significantly reduce the overall quality of life for persons living with cancer. The global rate of depression among cancer patients is currently estimated at 27%. This is a noticeable increase compared to earlier data, and this trend appears to be on the rise.
That ârelaxingâ drink may be increasing your anxiety. While alcohol can feel calming in the moment, itâs a short-lived effect. Once the pleasurable effects of alcohol wear off, anxiety can reboundâoften worse than before. Over time, this can make stress and mood disorders more difficult to manage.
Regular drinking can sneak up on youâbuilding tolerance, dependence, and emotional numbness. What starts as the occasional glass of wine to unwind can quickly become a nightly ritual. Your body builds tolerance, meaning you need more to feel the same effects. Emotionally, alcohol can dull not just stress but joy, connection, and motivationâleaving you feeling more flat than relaxed.
Alcohol disrupts sleep, even if it helps you fall asleep. Many people use alcohol to wind down at night, but it actually interferes with sleep architecture. It may help you fall asleep faster, but it reduces the quality of your restâleading to more fatigue, irritability, and difficulty coping with stress the next day.
There are healthier, more sustainable ways to manage stress. Whether itâs exercise, deep breathing, journaling, therapy, or connecting with others, there are countless tools for managing stress that donât carry the risks alcohol does. Exploring these options might not provide the instant hit that a drink doesâbut they build resilience, not reliance.
When you wake up with a hangover, itâs a no-brainer that last nightâs drinks didnât do you much good. But research shows that the effects of heavy alcohol consumption may be doing much more to your body than just leaving you with one day of misery. Over time, as the drinks add up, alcohol can affect your biology, changing it in detrimental ways.
Excess alcohol consumption can:
1. Change Your DNA â and Make You Crave More Alcohol
Binge drinking, which the National Institute on Alcohol Abuse and Alcoholism (NIAAA) characterizes as more than four or five drinks in a two-hour sitting, and heavy drinking, defined as binge drinking on five or more days a month, can actually change your genetic makeup. A recent study, published in December 2018 in the journal Alcoholism: Clinical & Experimental Research, identified two genes that are subject to change â one affecting the bodyâs biological clock and one regulating the stress response system. The studyâs authors, from Rutgers University, also found that the genetic changes in binge and heavy drinkers were associated with a higher desire for alcohol.
2. Increase the Risk of Cancer â Especially of the Head, Neck, Liver, and Breast
The National Cancer Institute (NCI) cites several studies, such as one published in August 2012 in the journal Annals of Oncology, that have shown consuming alcohol ups the risk of an array of cancers. In 2012, over 5 percent of all new cancer occurrences and nearly 6 percent of all cancer deaths worldwide were estimated to be attributed to alcohol, according to a study published in October 2015 in the International Journal of Cancer. In heavy drinkers, the risk skyrockets. For example, heavy drinkers are 5 times more likely than nondrinkers to contract esophageal cancer, according to the NCI. But even moderate drinking increases the odds of getting cancer of the mouth, throat, and breast. Kathy Jung, PhD, director of the NIAAAâs division of metabolism and health effects, cautions about breast cancer specifically, saying as little as one drink a day can increase risk.
3. Change the Composition of Organisms in the Gut
There are tens of trillions of microorganisms â mostly âgoodâ bacteria â in the digestive tract that help the body do things like digest food and produce vitamins. But alcohol interferes with their composition and function, according to a study published in 2015 in the journal Alcohol Research: Current Reviews, which found that chronic alcohol consumption can cause bacterial overgrowth and imbalances in the intestine. This can result in a slew of digestive issues, including stomach pain, bloating, constipation, diarrhea, and rosacea.
4. Affect Long-Term Memory and Brain Structure
One night of binge or heavy drinking can lead to blackouts, spans of time from which the intoxicated person canât remember key events and details â if they can remember anything at all. But alcohol consumption can also cause long-term problems with brain function. People who drink heavily, over a long period of time, are at risk of changing the brainâs âhard wiring,â which can lead to cognitive problems even after sobriety is attained, reports American Addiction Centers. Heavy alcohol consumption can also erode brain tissue and raise the risk of stroke, according to previous research.
5. Cause Hormonal Disturbances
Chronic heavy drinking can also wreak havoc on the bodyâs endocrine system. The hormone producing glands tap into several important functions of the body, including growth and development, metabolism, and mood. Research published in September 2013 in the journal Endocrine and Metabolism Clinics of North America found that drinking heavily, and often, can disrupt communication between the nervous, endocrine, and immune systems. The consequences can be serious and wide ranging. Stress abnormalities, reproductive deficits, body growth defects, and immune dysfunction are just a few of the possible outcomes topping the list.
How Much Alcohol Is Too Much?
Medical professionals advise moderation when it comes to alcohol consumption. More than one drink a day for women and two for men gets into heavy and binge drinking territory, according to dietary guidelines published by the federal government’s Office of Disease Prevention and Health Promotion.
âHaving one drink every day of the week is not the same as having seven drinks on a Saturday,â Dr. Jung says. âBinge drinking is never safe.â
Letâs start with some simple facts. Alcohol is a toxin. Alcohol is a factor in1: 30% of suicides 40% of fatal burn injuries 50% of fatal drownings 50% of homicides 65% of fatal falls 29% of fatal road traffic accidents Globally, alcohol is responsible for 3 million deaths per year; in the United States, it is the third leading cause of preventable death23. It is hard to see the upside when you see these figures. So letâs go a little deeper. First off, I drink alcohol. Not a lot. But I do drink. So any comments made here are not some puritanical position on alcohol but reflections on the data that exist in the literature. Multiple studies have demonstrated that excess alcohol consumption, usually defined as consuming greater than 2 to 4 drinks per day, is associated with worse outcomes and a greater likelihood of dying when compared to someone who drinks less than 2 to 4 drinks per day4. Alcohol Dosing and Total Mortality in Men and Women: An Updated Meta-analysis of 34 Prospective Studies. Arch Intern Med.2006
In the study shown above, females start to accrue an increased risk at greater than two drinks per day on average and males at greater than four drinks per day.
These findings shouldnât come as a surprise to anyone.
Surprisingly, on average, individuals who consume less than two drinks per day appear to have better outcomes than those who do not drink at all. This is where things start to get a little counterintuitive, and the story of alcohol being beneficial for you starts to appear.
This relationship is known as a âUâ shaped curve where those in the middle have the best outcomes, and those on the edges have worse outcomes. A kind of âGoldilocksâ relationship; âNot too hot. Not too cold. Just right.â
How might we explain this?
Enter the darling of the 1990s, Resveratrol. This compound in red wine spawned the mantra that red wine was âgood for your heartâ. This was based on research that suggested that it might reduce cholesterol levels, among other things.
But to consume the levels of Resveratrol tested in some of the animal studies that demonstrated benefit, you would have to drink 40 litres of wineâŚâŚ Per day.
Not exactly a feasible strategy. Even with the best will in the world.
Letâs look at a more plausible explanation.
Data on alcohol consumption and outcomes are almost always based on observational data, not randomised controlled trials. This means that other factors or âconfoundersâ may explain the difference between the groups, not the alcohol consumption alone.
When you look at the trials that suggest a benefit of modest alcohol consumption, you will often find that this group tend to exercise more, smoke less, be in a higher socioeconomic bracket etc. This is referred to as a âhealthy user biasâ and is likely to explain the difference between the groups.
Most trials try to correct or adjust for these confounders, but in truth, it is very hard to do. A recent publication looked at this problem and attempted to (as much as possible) correct for these âhealthy userâ bias factors and then compare outcomes between alcohol consumption groups. The results were a little more in line with what we might expect.
Those in the lowest alcohol consumption category had the best lifestyle factors overall. When these healthy factors were corrected for, any benefit seen with modest alcohol consumption disappeared. What remained was a linear relationship between alcohol consumption and coronary artery disease5. Much more what you might expect.
Association of Habitual Alcohol Intake With Risk of Cardiovascular Disease. JAMA Netw Open. 2022
Research like this and other studies is where the more recent media reports of âanyâ alcohol being bad for you have come.
So, alcohol is a toxin. But, as Paracelsus notes:
âThe dose makes the poison.â
Even water consumed to excess can be lethal.
We know that excess alcohol consumption is harmful. But I donât think there was any great uncertainty around that point.
The key takeaway is that modest alcohol consumption is unlikely to be âbeneficialâ to you. As much as you loved the idea that red wine was good for your heart, we can say with reasonable confidence that this is not the case.
The real question we need to answer is whether consuming modest amounts of alcohol is considerably worse for you when it comes to heart disease and death from any cause.
Based on the literature to date, it seems that the incremental risk for modest amounts of weekly alcohol consumption is likely to be small. But that doesnât mean there are no downsides.
Sleep
One of the main reasons I significantly reduced my alcohol consumption was its effect on my sleep. If I drink more than one drink, I find that the quality of my sleep gets worse. I am much more likely to wake in the middle of the night and feel the effects the following day. But thatâs just my personal experience.
Although alcohol is likely to make you fall asleep faster, it impacts your sleep quality6. Additionally, alcohol also reduces the percentage of REM sleep a person gets overnight7.
A workaround for me is to consume any alcohol during the daytime, so my sleep is unlikely to be affected, and if I am going to have a drink, I make sure it is worthwhile. I.e. I am with friends, or it is a high-quality drink. No more drinks on airplanes for me. Mainly because you lose about 30% of your sense of smell and taste in a pressurised cabin and therefore you are less likely to enjoy your drink8. Why do you think they serve you tomato juice and the fact that you think it’s tolerable?!
Humans have been consuming alcohol as far back as the ancient Egyptians, and some evidence suggests the Chinese were consuming alcohol as far back as 7000 B.C. So I donât see alcohol disappearing any time soon.
The question we all need to ask is:
How much are we realistically drinking on a daily or weekly basis &
Is it likely to be doing us harm?
Only you can answer that question.
The only way to be certain you are doing no harm is to eliminate alcohol entirely. But life is full of risks, some of which we can control, some we cannot.
And some risks are worth taking.
Want to eliminate all road traffic accidents worldwide?
Simple.
Ban cars.
But at what cost?
The risks of driving are a risk most of us are willing to take.
Mokdad, A.H.; Marks, J.S.; Stroup, D.F.; and Gerberding, J.L. Actual causes of death in the United States, 2000. JAMA 291(10):1238â1245, 2004. Erratum in JAMA 293(3):298, 2005.
Centers for Disease Control and Prevention (CDC). Alcohol and Public Health: Alcohol-Related Disease Impact (ARDI). Annual Average for United States 2011â2015 Alcohol-Attributable Deaths Due to Excessive Alcohol Use, All Ages.
Alcohol Dosing and Total Mortality in Men and Women: An Updated Meta-analysis of 34 Prospective Studies. Arch Intern Med.2006;166(22):2437â2445. doi:10.1001/archinte.166.22.2437
Biddinger KJ, Emdin CA, Haas ME, et al. Association of Habitual Alcohol Intake With Risk of Cardiovascular Disease. JAMA Netw Open. 2022;5(3):e223849. doi:10.1001/jamanetworkopen.2022.3849
Britton, A., Fat, L.N. & Neligan, A. The association between alcohol consumption and sleep disorders among older people in the general population. Sci Rep10, 5275 (2020). https://doi.org/10.1038/s41598-020-62227-0
Ebrahim IO, Shapiro CM, Williams AJ, Fenwick PB. Alcohol and sleep I: effects on normal sleep. Alcohol Clin Exp Res. 2013 Apr;37(4):539-49. doi: 10.1111/acer.12006.
Burdack-Freitag, Andrea & Bullinger, Dino & Mayer, Florian & Breuer, Klaus. (2010). Odor and taste perception at normal and low atmospheric pressure in a simulated aircraft cabin. Journal fĂźr Verbraucherschutz und Lebensmittelsicherheit. 6. 95-109. 10.1007/s00003-010-0630-y.
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