Even casual drinking can put your long-term health at risk. Our liver specialist explains the findings of this study.
New Study: No Level of Alcohol — Even Casual Drinking — Is Entirely Safe
Leading cause of death of those age 15-49
Stopping for happy hour with colleagues after work. Cracking open a cold beer (or two) while watching the game. Meeting up with girlfriends for a glass of pinot noir. Having an alcoholic beverage of choice is a common way to unwind. But according to a recent study, even casual drinking can put your long-term health at risk.
Liver specialist Jamile Wakim-Fleming, MD, did not take part in the study, but says the research found that alcohol was a leading risk factor for both disease and premature death.
“They found that alcohol was the seventh leading cause of death worldwide,” she says. “But even more alarming, is that it was the first leading cause of death of people between the ages of 15-49.”
What the study examined
The study looked at global data from hundreds of previous studies and found that for all ages, alcohol was associated with 2.8 million deaths each year.
Researchers found that alcohol-related cancer and heart disease, infectious diseases, intentional injury, traffic accidents and accidental injury were some of the leading causes of alcohol-related deaths.
But isn’t alcohol good for your heart?
Dr. Wakim-Fleming says people often believe that a little bit of alcohol, wine in particular, may be good for their heart. But the study results didn’t show any health benefit to drinking any amount of alcohol.
She says this information, along with previous research that has shown more young people are dying from alcohol-related liver disease, indicates that excessive drinking among young adults is a growing problem.
The damage grows over time
And like any substance-abuse problem, Dr. Wakim-Fleming says the damage to the body from alcohol increases over your lifespan.
“It’s a cumulative effect,” she explains. “If you do it all at once, then you’re going to have the effect now. If you drink on a regular basis, over years it’s going to be cumulative and you will end up with a problem later on.”
Dr. Wakim-Fleming notes that anything we do in life involves risk, but it’s important to know what the risks are so that we can make the best decisions for our health.
Shoulder pain, stiffness or weakness can make it difficult to carry out everyday tasks, like reaching for something on a high shelf, driving a car or brushing your hair. If you have pain that won’t go away, it’s time to see a doctor.
There are a number of possible causes of shoulder pain, but the most common causes of shoulder pain are rotator cuff injuries, rotator cuff tears and osteoarthritis, says orthopaedic surgeon Mark Schickendantz, MD.
1. Rotator cuff injuries
The rotator cuff is a group of four muscles and their tendons that surround the shoulder joint, and connect the shoulder blade to the upper arm bone. Bursae, small sacs near the joint, provide lubricating fluid that decreases friction among the bones, tendons and ligaments.
Rotator cuff problems occur through overuse, and they include tendonitis, strains and partial and complete tears of the tendon.
Tendonitis is when the rotator cuff tendon becomes inflamed and irritated; bursitis is when the bursae swell. Tendonitis and bursitis cause pain in the front and side of the shoulder, and you might also feel some stiffness.
“These two conditions can occur with activities that involve using your arms overhead, like tennis, yoga or painting a room,” Dr. Schickendantz says. “Often the pain will be worse at rest and improve with activity.”
Treatment involves rest, applying ice, and taking nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen, which is sold under the brand names Advil and Motrin, or naproxen, which is sold under the brand name Aleve. After a few weeks, most people with tendonitis recover, Dr. Schickendantz says.
2. Rotator cuff tears
If you experience shoulder pain at night that makes it difficult to fall asleep or awakens you, you may have a tear in one or more of the rotator cuff tendons.
“Night pain is the hallmark of a rotator cuff injury,” Dr. Schickendantz says.
You also may have this type of injury if you feel pain when lifting your arm overhead and weakness in the shoulder when trying to lift anything above shoulder level.
A rotator cuff tendon can tear from a single event, like falling down on an outstretched arm. It also can happen from a motion that is repeated over time. For example, a plumber who frequently uses his or her arms overhead can develop a rotator cuff tear. The rotator cuff also can weaken with age.
Treatment is rest, avoiding aggravating activities, physical therapy, applying ice, and NSAIDs. Some people with more severe pain may be helped with a corticosteroid injection, which is a powerful anti-inflammatory medication.
“I usually reserve the use of corticosteroids for someone who has severe night pain and is not responding well to oral medications,” Dr. Schickendantz says.
Surgery to repair the rotator cuff tendon is an option if these measures don’t give relief.
3. Osteoarthritis
Osteroarthritis happens when cartilage, which is the cushioning material that covers the ends of your bones, deteriorates, which leads to pain and stiffness.
Osteoarthritis causes a deep ache in the back of the shoulder. As osteoarthritis worsens, stiffness in the shoulder develops. People with osteoarthritis typically lose the ability reach behind their back.
“Patients often say they are unable to scratch their back or thread a belt,” Dr. Schickendantz says.
Osteoarthritis symptoms develop over time. For some people, an old shoulder injury from sports or some other activity, may kick off the degenerative process that years later results in osteoarthritis. But many people have no specific cause — it’s just wear and tear over time.
Treatment for osteoarthritis of the shoulder is similar to treatment for a rotator cuff tear, involving physical therapy, NSAIDs and ice. If the condition is severe, you can undergo shoulder joint replacement surgery, which is similar to joint replacement for hips and knees.
Check-in with your care team, and focus on low-impact exercises and walking for good gains
If you’re living with advanced prostate cancer, you might be wondering exactly how far you should push yourself when it comes to physical activity and exercise. Should you take it easy and hold back? Or should you try to maintain your exercise routine?
And if you’ve had your prostate surgery or your prostate removed (prostatectomy) you may be concerned about any sort of limitations or restrictions on specific exercises to avoid further pain or injury.
Occupational therapist Maria Pickston, OTR/L, CLT, reminds us that each person’s medical history and cancer treatment is unique. So, before beginning any exercise program during recovery, it’s essential to obtain clearance from your oncologist or healthcare team.
Pickston shares some additional insight on how exercise can help with the process of recovery and why exercise is so important overall.
Importance of exercise for prostate health
Your prostate is part of your pelvic floor, an area densely populated with a group of muscles and connective tissues that support the functions of your bowel, bladder and reproductive organs. Your pelvic floor muscles also aid your abdominals (core muscles) and back muscles in providing structural stability to your spine.
When we talk about prostate health, we’re most often talking about modifiable risk factors, which are the things you can do to reduce the likelihood of developing prostate cancer. But if you’re living with prostate cancer, focusing on your overall health is key and exercise is a big part of that.
“When you put the words ‘cancer’ and ‘exercise” together, it can feel like such a road block because it sounds counterintuitive to be exercising when you’re going through cancer treatment,” says Pickston.
“Years ago, people were told not to exert themselves and to take it easy. But in the last 20-plus years, we’ve had an explosion of research supporting the benefits of physical activity for cancer survivors and how exercise can improve the symptoms and side effects of chemotherapy and radiation therapy.”
Exercise can have a huge impact on your physical, mental and emotional health and increase your energy levels — all things that tend to be affected when you have surgery or are going through cancer treatments.
“Prostate cancer treatment can lead to several side effects like loss of muscle mass and physical strength, sexual dysfunction, reduced bone density, increased fatigue, and a higher risk of heart disease and diabetes,” explains Pickston.
Exercise plays a vital role in tackling these challenges and enhancing the physical outcomes of treatment.
“Current research demonstrates that exercise is safe and beneficial before, during and after cancer treatment as it improves energy levels and the overall quality of life, enabling individuals to continue enjoying the activities they love,” notes Pickston. “A physically active lifestyle not only helps in lowering the risk of various cancers, but also reduces the risk of recurrence in some cancers, including prostate cancer.”
Translation: Once you check in with your care team, don’t let your cancer diagnosis stop you from working out.
How often should you exercise to promote prostate health?
If you’re living with prostate cancer, are going through cancer treatment or have had a prostatectomy, you want to talk to your healthcare provider first to before you begin any exercise program as you may need to adhere to certain precautions during those first few weeks of recovery.
There’s no one set exercise that specifically focuses on prostate health — but if you focus on improving your overall health, increasing your heart rate, improving your blood flow and getting those endorphins going, you’ll find that those things will have significant positive impact on how you’re feeling overall and your ability to recover from your condition and treatment.
“Individuals who are physically fit or active before their cancer diagnosis are more likely to regain their previous level of functioning compared to those who lead a more sedentary lifestyle,” says Pickston.
“In oncology rehabilitation, personalized programs are designed to cater to each individual’s unique circumstances. Special considerations are taken into account, including your medical history, current fitness level, the type and stage of your cancer, and the specific cancer treatment you are having to ensure that the rehab process is both safe and effective.”
Everyone responds to cancer and cancer treatments differently. What works for someone else might not come as easily for you — and that’s OK.
“Each individual’s journey is different, and your focus should be on finding an approach that suits your specific needs and abilities, fostering progress and overall well-being,” encourages Pickston.
And don’t feel like you have to push yourself too hard — you can, and should, rest when you need it the most. Exercise doesn’t always have to be a one-hour routine, either. It can be as simple as standing up and stretching during commercial breaks, walking to the end of your driveway and back, or making sure you keep up with your daily living activities around the house like laundry, cleaning and showering.
“Just the act of walking or going up and down the stairs is something you can immediately do when you get home after prostate surgery,” says Pickston. “Be patient with yourself and avoid pushing to the point of pain or excessive discomfort or fatigue. If it’s been a while since you’ve been active or your overall fitness level is low, start slowly and gradually build. The key is to be as physically active as your current condition and abilities allow.”
Aerobic exercise for prostate and sexual health
Specifically, aerobic exercise (also known as cardiovascular exercise) has wide-ranging full-body benefits that can impact your heart, brain, joints, skin and muscles. It not only extends your life expectancy, but it can also decrease your blood pressure and heart rate, and increase your blood flow, which has a direct impact on your sexual function, mood, digestion and more.
Again, if you can’t hit the ground running that fast, you can do small things to work your way back up to that routine.
“Think about all the physical activity you can do like playing with your grandkids, dancing, gardening, carrying groceries or doing chores around the house. But it’s even better if you begin to incorporate intentional exercises like brisk walking, swimming and weightlifting,” says Pickston.
“It’s crucial for those undergoing treatment to understand that exercise is the best way to treat cancer-related fatigue. As your strength and fitness improves, you can engage in meaningful activities more easily.”
One specific side effect mentioned earlier is loss of bone density, which can lead to osteoporosis, a condition where the bones become weak, less dense and more likely to increase your risk of fractures. Weight bearing exercises such as weight training, yoga, Pilates and climbing stairs are ideal for preventing bone density loss.
“Starting slowly with light weights and gradually increasing the load is key to avoid pushing too hard and experiencing pain or exhaustion,” advises Pickston. “With time and consistency, you will notice improvements in your fatigue, strength and overall health, fitness and endurance.”
Caution for cycling as exercise
Cycling is an excellent aerobic exercise, but it’s one you might want to hold off from doing at least in the early weeks after having prostate surgery. The reason is because you tend to put a lot of pressure on your sit bones and your pelvic area while cycling, and this can cause discomfort, pain and swelling if you’re not fully healed.
“You need to be sure you are cleared by your physician before initiating cycling for any amount of time first,” says Pickston. “Once you receive clearance, there are various bike seats and bike shorts available to help cushion or accommodate the perineal area, alleviating some of that pressure.”
Kegel exercises
After having prostate surgery, it’s common to experience side effects like urinary leakage and erectile dysfunction. Kegel exercises specifically are designed to help strengthen your pelvic floor muscles and reduce the likelihood of those side effects from happening as well as help quicken recovery from those side effects. These exercises are also often recommended for some people before even having surgery so their pelvic floor muscles start off having a strong foundation before going into surgery.
“Your pelvic floor is often compromised after prostate cancer treatment because surgical or radiation treatment can damage the surrounding tissues, including the muscles of the pelvic floor,” explains Pickston. “When the pelvic floor muscles are compromised, it can lead to weakness, pain and dysfunction. Seeking help from a pelvic floor physical therapist can address these issues.”
It’s also common to experience muscle tightness in your pelvic floor and surrounding muscles after treatment, and doing Kegels without proper guidance can worsen this tightness.
“A pelvic floor therapist will help to make sure you are performing your Kegels correctly and help guide you in managing areas of muscle tightness in your pelvic floor,” says Pickston. “Learning how to engage the pelvic floor muscles correctly during daily activities can significantly reduce leakage. Sometimes, just a few simple adjustments in movement can lead to dramatic improvement.”
Healthy weight and prostate health
Having overweight or obesity increases your risk for prostate cancer — but it can also provide additional complications during the recovery process in some cases.
“If you’ve had a prostatectomy, it’s normal to experience emotional ups and downs, but the important thing is that you focus on what small things you can do each day, to feel better every day,” says Pickston. “Physical activity improves both your physical and emotional health. It’s important for managing weight, maintaining or building muscle, reducing your risk of heart disease and keeping your bones strong.”
“You want to get up, go outside and see what’s going on in your neighborhood,” encourages Pickston. “When you start exercising, your sleep improves. When your sleep improves, you’re able to heal better. And the more you can do early on, the more long-term effects you’ll experience along the way.”
There are many health benefits related to abstaining from alcohol. If you’re looking to cut back or stop drinking altogether, here are 11 tips that can help. #HarvardHealth
Are you concerned about your alcohol intake? Maybe you feel that you’re drinking too much or too often. Perhaps it’s a habit you’d like to better control.
It’s always wise to check with your doctor — she should be able to help you decide whether it is best for you to cut back or to abstain. People who are dependent on alcohol, or have other medical or mental health problems, should stop drinking completely.
But many people may benefit simply by cutting back. If your doctor suggests that you curb your drinking, the National Institute on Alcohol Abuse and Alcoholism (NIAAA) suggests that the following steps may be helpful:
Put it in writing. Making a list of the reasons to curtail your drinking — such as feeling healthier, sleeping better, or improving your relationships — can motivate you.
Set a drinking goal. Set a limit on how much you will drink. You should keep your drinking below the recommended guidelines: no more than one standard drink per day for women and for men ages 65 and older, and no more than two standard drinks per day for men under 65. These limits may be too high for people who have certain medical conditions or for some older adults. Your doctor can help you determine what’s right for you.
Keep a diary of your drinking. For three to four weeks, keep track of every time you have a drink. Include information about what and how much you drank as well as where you were. Compare this to your goal. If you’re having trouble sticking to your goal, discuss it with your doctor or another health professional.
Don’t keep alcohol in your house. Having no alcohol at home can help limit your drinking.
Drink slowly. Sip your drink. Drink soda, water, or juice after having an alcoholic beverage. Never drink on an empty stomach.
Choose alcohol-free days. Decide not to drink a day or two each week. You may want to abstain for a week or a month to see how you feel physically and emotionally without alcohol in your life. Taking a break from alcohol can be a good way to start drinking less.
Watch for peer pressure. Practice ways to say no politely. You do not have to drink just because others are, and you shouldn’t feel obligated to accept every drink you’re offered. Stay away from people who encourage you to drink.
Keep busy. Take a walk, play sports, go out to eat, or catch a movie. When you’re at home, pick up a new hobby or revisit an old one. Painting, board games, playing a musical instrument, woodworking — these and other activities are great alternatives to drinking.
Ask for support. Cutting down on your drinking may not always be easy. Let friends and family members know that you need their support. Your doctor, counselor, or therapist may also be able to offer help.
Guard against temptation. Steer clear of people and places that make you want to drink. If you associate drinking with certain events, such as holidays or vacations, develop a plan for managing them in advance. Monitor your feelings. When you’re worried, lonely, or angry, you may be tempted to reach for a drink. Try to cultivate new, healthy ways to cope with stress.
Be persistent. Most people who successfully cut down or stop drinking altogether do so only after several attempts. You’ll probably have setbacks, but don’t let them keep you from reaching your long-term goal. There’s really no final endpoint, as the process usually requires ongoing effort.
It’s hard to feel sad or stressed with all this cuteness. We have science to prove it! Pets help raise their owners’ fitness levels, improve blood pressure, cholesterol and blood sugar levels, and boost overall happiness and well-being. pic.twitter.com/onB8EEGK5W
— American Heart Association (@American_Heart) June 27, 2025
This transitional and restorative yoga pose provides a full-body stretch
Physical therapist Dawn Lorring, PT, MPT, walks through the steps of how to do downward dog correctly and shares its many benefits.
From beginner’s yoga to more advanced practices, downward dog is one of the most popular poses…with a few common misconceptions.
Rounding your back, placing your feet too far apart or putting too much weight into your wrists can all create a deeper stretch than intended — which increases your risk of injury.
Physical therapist Dawn Lorring, PT, MPT, walks through the steps of how to do downward dog correctly and shares its many benefits.
What is downward dog?
Downward dog (also known as downward facing dog, facing dog pose or Adho Mukha Svanasana in Sanskrit) is a foundational yoga pose. It’s often used as a transition between movements, like sun salutations. It’s also a form of active resting, active stretching and strengthening. This allows you to check in with yourself and re-evaluate your intentions during your practice.
You do downward facing dog by putting your body into an inverted V-shape (or pyramid), as if there were a straight line that runs through the top of your head up your spine and out of your butt toward the ceiling.
How to properly do downward facing dog
Facing dog pose won’t usually be your first movement when doing yoga. Before trying it, it’s best to loosen up your muscles and joints and find ways to work it into your overall yoga practice.
Once you’re warmed up and ready to go, follow these steps:
Start on all fours with your hands shoulder-width apart and your knees in line directly behind your hips.
Spreading your fingers wide, press down into your hands and tuck your toes (almost like you’re using them to grip the floor beneath you).
As you exhale, bring your hips up and back, as if there’s a string pulling your butt toward the ceiling, so your body creates an inverted V-shape (or pyramid).
Focus on straightening your back, not rounding it, so your head and neck are relaxed between your upper arms. It helps to focus on pressing through your arms to “push” the ground away from you and keep your arms active.
Keep your legs straight and, if it’s comfortable for you to do so, try to drop your heels down to the floor.
Adjust your posture by shifting your weight between your hands and feet until you sink comfortably into the position.
Hold this pose for 10 to 15 seconds at a time, making sure to breathe throughout.
For a more relaxed stretch, bend your knees a little and readjust your posture as needed.
When you’re done, exhale and move into your next pose or slowly lower yourself to the floor to enter child’s pose.
“Downward facing dog isn’t about keeping your heels on the ground or holding it for long periods of time,” clarifies Lorring. “It’s really about making sure you’re going to a place that’s comfortable for you, so you can adjust your body as often as you need in this pose.”
Facing dog pose variations
If you have a hard time getting down on your hands and knees, try this wall variation:
Face the wall and place both your hands out in front of you so your palms are flat and your fingers are stretched out.
Keeping your head and back straight and your hands on the wall in front of you, slowly walk your legs backward.
As you move, walk your hands down the wall so you hinge at your hips and look directly at the floor.
Keeping your head and neck relaxed, hold this pose for 10 to 15 seconds before slowly returning to stand.
If you feel stress or discomfort in your wrists, you can modify by rolling up a towel or the edge of your yoga mat and placing the roll under the heels of your hands. This will decrease some of that pressure.
For a more challenging stretch that deeply engages your hips and hamstrings:
While in the downward facing dog position, lift one leg up and stretch it toward the ceiling.
For a deeper stretch, bend your outstretched leg back and over your body, so your knee is facing away from you.
Repeat this process with the other leg, holding the pose for as long as you feel comfortable on either side.
Downward dog benefits
Downward facing dog provides a full body stretch, while also strengthening and working your:
Adho Mukha Svanasana helps improve your flexibility and control, and provides you a moment of active rest. It also increases blood flow to your head and upper body when you’re in the inverted V position. But because of this, you should talk to your yoga instructor, athletic trainer or healthcare provider before starting this position if you have:
“Facing dog pose tries to improve flexibility but also builds the strength to control that flexibility,” says Lorring. “If you’re feeling excessive stress to a certain part of your body, then you’re probably holding the pose for too long or you’re trying to go into a range that you’re not ready for. We can help you get there.”
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.” Facebook Twitter
Strawberries are an iconic summer fruit — 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?
“Strawberries give you a lot of nutritional value for very few calories,” says Flora. “They’re tasty but naturally low in sugar. That’s a combination that’s hard to beat.”
For starters, strawberries are loaded with vitamin C. Eight medium strawberries contain 160% of your daily recommended amount — the amount that the U.S. Food and Drug Administration (FDA) recommends you eat every day. That’s 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 brain’s processing powers as you get older.
The Nurses’ 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 — their thinking and processing abilities didn’t 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 Alzheimer’s 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 can’t produce it. In rare cases, people who don’t 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 — and more when you’re 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.
“There isn’t enough evidence to say whether vitamin C can prevent colds and the flu,” says Flora. “And 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.”
3. Protects heart health
Flora says that popping a few strawberries in your mouth isn’t just a way to stave off hunger — it’s 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. That’s about the same as eating 3.5 cups of fresh strawberries a day. After a month, the participants’ 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%. That’s 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. That’s 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 you’re 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 — Flora advises laying off the calorie-laden whipped cream, cake or ice cream. (Sorry!) They’re delicious, full of good-for-you nutrients and low in sugar. Try this strawberry smoothie. (Surprise — it’s green!) And for a strawberry treat that’s not too sweet, make these strawberry pretzel squares at your next get-together.FACEBOOKTWITTER
As a cardiologist, I am asked almost every day if ‘Alcohol is good or bad for your health?’.
Let’s find out.
Alcohol Is A Toxin.
There is no getting away from the fact that, at its most basic chemical foundation, alcohol is a toxin.
Globally, alcohol is responsible for 3 million deaths per year; in the United States, it is the third leading cause of preventable death¹².
Alcohol is a factor in³:
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
Alcohol is a factor in 1 in 5 emergency department presentations⁴.
No pun intended, but these statistics make for some sober reading.
‘Red Wine Is Good For Your Heart.’
Now come on.
Did you really think that was true?
I have heard this phrase over and over again in my clinical practice.
High levels of exercise are good for your heart, but oddly enough, most people seem to be far less enthusiastic about this approach than regular alcohol consumption.
Let’s see what the data says.
Up until very recently, it was believed that drinking 1-2 drinks per day was actually protective when it came to dying prematurely⁵.
This data was based on observational studies that cannot fully control for all confounders and can therefore not infer causality.
When you examine the people who drink only 1 to 2 drinks per day, you consistently find that they are much less likely to smoke, be overweight or engage in any other risky health behaviours.
So in truth, it probably wasn’t the alcohol that was driving the effect.
More recent studies have attempted to control for this variable more carefully, and the relationship is clear.
The more you drink.
The higher the risk.
Take coronary artery disease. Higher alcohol intake equates to a higher risk.
The same applies to high blood pressure⁶.
The same applies to stroke⁷.
The list goes on⁸:
Atrial fibrillation – Higher risk.
Sudden death – Higher risk.
Heart failure – Higher risk.
Liver, Breast, Colorectal, Oropharyngeal Cancer – Higher Risk⁹.
You get the point.
With all this information to hand, why is it then that I and billions of others continue to drink alcohol?…
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A baby who can self-soothe will fall asleep on their own and play calmly without your intervention. It’s a process, and a skill, that will help throughout their lives. Follow these tips to get started.
It’s naptime — thank goodness. But your baby isn’t having it. They cry. They fuss. So, you bounce them, rock them or even drive around town until they fall asleep.
It’s the question on the top of your mind (and you’re not alone): When — and how — will my baby learn to self-soothe and calm down without so much effort?
Pediatrician Matthew Badgett, MD, answers this important question, and shares ways to help your baby learn to self-soothe.
Why is self-soothing important?
When your baby self-soothes, they can calm down on their own and they:
Fall asleep without your help.
Fall back asleep if they wake up in the middle of a nap or during the night.
Sit or play calmly by themselves.
But self-soothing isn’t just for little ones. It’s an important skill throughout your life. Whether you realize it or not, you use your own self-soothing methods to feel better when you’re stressed or anxious.
“Self-soothing is a way of regulating your emotions,” Dr. Badgett explains. “Babies might suck their thumb or hold a stuffed animal. Adults might listen to music, take a walk or do yoga. The type of self-soothing you use changes throughout your life, but it’s a key part of your emotional health.”
When can my baby learn to self-soothe?
Every exhausted parent wants to know: When will my baby lie in their crib and drift off to sleep without my help? Or When can I put them in their bouncy seat for five minutes without screams of protest?
“In general, don’t try to teach your baby to self-soothe before they are 3 months old,” advises Dr. Badgett. “Newborns need you to help soothe them because they don’t have the ability to control their emotions. Learning emotional control is a process that takes years, so don’t expect too much from an infant or toddler.”
And self-soothing is a gradual process — not a switch you can flip. “Self-soothing is really co-soothing because the parent is still involved,” says Dr. Badgett. “Your baby plays a more active role in soothing, but you set them up for success. You figure out how your baby can calm down with less of your help.”
Self-soothing tips and techniques
If your baby is past the newborn stage but still cries relentlessly when you put them down, there is hope. These tips can help your baby gain self-soothing skills:
1. Meet your baby’s needs first
Before you assume that your baby is just cranky, review their list of needs. Your baby won’t be able to self-soothe if:
Their diaper is wet or soiled.
Their clothing is too hot or too cold for the environment.
There are too many distractions in the room, like a noisy TV or other children.
After you’ve ruled out those issues, move on to the next steps.
2. Set a schedule
Babies love routine. Try to put your baby to bed at the same time every day. Don’t skip naps or keep your baby up late. A schedule keeps them from becoming overtired — that’s when any hope of self-soothing goes out the window.
“If your baby goes to bed at the same times each day, their body clock will get used to it,” Dr. Badgett notes. “Then, they will start to feel sleepy right at naptime or bedtime. Babies that are drowsy, but not exhausted, are better able to fall asleep on their own.”
3. Use white noise
The sound of a fan or a white noise machine can be music to your baby’s ears. “Many babies prefer a steady sound over a perfectly quiet room,” Dr. Badgett says. “It helps drown out other sounds that could startle them, and it has a calming effect.”
Turn on the white noise machine when it’s bedtime. This can serve as a cue for your baby to learn when it’s time for dreamland.
4. Stay close without picking them up
After you place your baby in their crib or seat, don’t leave right away.
“If you give your baby some attention without holding them, they learn that being put down isn’t a bad thing,” Dr. Badgett explains. “Talk to them, or gently put your hand on their belly. After a few minutes, calmly leave the room.”
5. Try a pacifier
Pacifiers are a useful tool for babies under the age of 1. But use caution. It can be hard to take the paci away from a baby who can’t calm down without it.
“Pacifiers help young babies learn to self-soothe before they learn other techniques,” Dr. Badgett says. “But limit pacifier use to naptime and bedtime. Use them with other methods, like white noise and a consistent routine. That way, your baby won’t learn to rely on the pacifier alone.”
6. Wean them off feeding to sleep
It’s normal for young babies to fall asleep at the bottle or breast. But as your baby grows, they need to learn other ways to drift off.
“Don’t feed your older baby right at naptime with the sole purpose of getting them to sleep,” Dr. Badgett suggests. “They might end up overeating or relying on the nipple even when they’re already full.”
You can avoid the feed-to-sleep method if you:
Stop feeding if you see your baby getting sleepy.
Gently burp your baby to wake them up a little if they fell asleep feeding. Then, use the other self-soothing techniques to help them calm back down.
With a little persistence, perseverance and patience on your end, your little one could be self-soothing to sleep in no time.
