RndRxDIET

21/06/2026

Fyi..

Ginger is most famous for its role in preventing and alleviating nausea and vomiting. Researchers have also found it may help with morning sickness in pregnancy,* motion sickness, postoperative nausea and vomiting, preventing antiretroviral-induced nausea and vomiting during HIV treatment, and chemotherapy-induced vomiting.

Pain management, too. An eighth of a teaspoon of ginger powder has been shown to work as well as the migraine headache drug Imitrex, but without the side effects.

Ginger may also be as effective as ibuprofen for alleviating menstrual cramps. Four randomized controlled trials have been published on ginger for menstrual pain, and all four showed significant benefit when taken just the first few days of your period. Effective doses ranged from one-third to a full teaspoon a day. And, as a side benefit, ginger can dramatically reduce heavy flow. Just an eighth of a teaspoon of ginger powder taken three times a day, starting the day before menstruation, cut the heaviness of the flow in half. And it seemed to work better each month the research participants tried it, providing a highly effective, cheap, easy-to-use, and safer treatment for menstrual blood loss and pain.

* Note: Ginger is a safe and effective treatment for morning sickness in pregnancy, however, the recommended dose is 1 g of ginger powder a day. That’s about half a teaspoon, which is equivalent to about a full teaspoon of grated fresh ginger or four cups of ginger tea. The maximum recommended daily dose is 4 g, though, so don’t take more than about two teaspoons of ginger powder a day. See the video"Natural Treatments for Morning Sickness" at https://bit.ly/3jZT1KJ to learn more.

PMID: 25872115, 24390893, 12576305, 16389016, 24820858, 23853643, 23657930, 19216660, 26177393, 25298352, 22951628

16/06/2026

Regular exercise is a powerful way to protect your long-term health. Studies show it can lower the risk of type 2 diabetes by helping the body use insulin more effectively, control blood sugar, and maintain a healthy weight. Activities like walking, jogging, cycling, or strength training can improve energy, support heart health, and keep muscles active. Even small daily movement can make a big difference over time.

16/06/2026

Sunscreen it is☀️🌞

Up to 90 percent of the visible aging of someone’s face is due to sun exposure. From an anti-aging standpoint, sunscreen is the most biologically active ingredient in skin products.

To prevent skin cancer, the American Academy of Dermatology recommends sunscreen with an SPF of 30 or higher, but an SPF of just 15 can prevent skin aging. We know this because it’s been put to the test.

Nine hundred adults were randomized to years of either using sunscreen everyday or continuing with their own discretionary use. (It was considered unethical to withhold protection by giving people placebo sunscreen.) By the end of the study, 77 percent of those in the recommended daily sunscreen group were applying sunscreen at least three to four days per week, compared with 33 percent in the discretionary use group, and there was significantly less skin aging in the instructed daily use group. In fact, they suffered no detectable increase in skin aging over the 4.5-year study.

Even if it’s cloudy or raining outside, a daily facial moisturizer with an SPF of 15 is recommended.

Watch the video “What Is the Most Important Anti-Aging Cream Ingredient?” at https://see.nf/3EqQXla.

How Not to Age is out now! Borrow a copy from your local library or order one today: https://see.nf/HNTABook

PMID: 22293186, 31280856, 23986171, 23732711, 22293186

16/06/2026

Sleep solves everything!

We often hear that modern life has triggered an epidemic of sleep deprivation, resulting in rising rates of obesity and chronic disease. But when researchers looked at objective data across decades, adult sleep duration hasn’t changed much. https://see.nf/48UUgRF

Across large population studies, a consistent pattern emerges: Both short and long sleep durations are associated with increased risks of chronic disease and premature death. The lowest risk is observed with around seven hours of sleep a night.

About seven hours a night is also linked to lower risk of cognitive decline and diabetes, and aligns with what’s been observed in pre-industrial populations living without modern technology.

Sleep isn’t just rest. It’s an active process that clears waste from the brain and supports long-term health.

The takeaway: Aim for about seven hours of sleep each night.

15/06/2026

fyi..

We often hear that modern life has triggered an epidemic of sleep deprivation, resulting in rising rates of obesity and chronic disease. But when researchers looked at objective data across decades, adult sleep duration hasn’t changed much. https://see.nf/48UUgRF

Across large population studies, a consistent pattern emerges: Both short and long sleep durations are associated with increased risks of chronic disease and premature death. The lowest risk is observed with around seven hours of sleep a night.

About seven hours a night is also linked to lower risk of cognitive decline and diabetes, and aligns with what’s been observed in pre-industrial populations living without modern technology.

Sleep isn’t just rest. It’s an active process that clears waste from the brain and supports long-term health.

The takeaway: Aim for about seven hours of sleep each night.

15/06/2026

Pairing an apple with a square of dark chocolate brings together different types of flavonoids, including quercetin found in apple skin and catechins present in cocoa.

These plant compounds have been widely studied for their role in supporting normal blood vessel function and healthy circulation as part of an overall balanced diet rich in fruits and minimally processed foods.

A simple snack can also be a source of interesting nutritional synergy.

Simple pairing. Smart nutrition. ✨

15/06/2026

The danger of Smoking ⛔️‼️☢️⚠️

Research: Ni****ne exposure has been associated with several negative effects on bone health in scientific studies.

It may interfere with the activity of bone-forming cells and reduce blood flow to bone tissue—two factors that are important for maintaining bone density, strength, and proper healing after fractures.

This is one of the reasons smoking and ni****ne use are linked with poorer bone health outcomes over time.

Protecting long-term health often comes down to small daily choices.

12/06/2026

Fyi..

A 2024 systematic review identified nine studies using nutritional scoring for the assessment of more than 2,000 meat alternatives and their meaty matches. All of the studies, nine out of nine, sometimes found comparable scores, but mostly found that meat alternatives score better than meat.

Based on their nutrient profiles, plant-based meats and milks would be expected to reduce chronic disease risk. When it comes to heart disease, stroke, and cancer, plant-based meats would be expected to decrease the risk of these killer diseases by about 3% per daily serving replacement. Whole soy foods might take that down an extra 2%, however, because they’re not weighed down by any added sodium.

Overall, swapping in even just one serving of plant-based meat a day nationwide could potentially prevent more than 100,000 cases of heart disease, stroke, or cancer in the United States every year.

It’s hard to get everyone to go all kale and quinoa overnight, but a veggie burger should be easy.

All in all, plant-based meat is better than animal-based meat in about 30 different ways.

Unlike other ultra-processed foods, plant-based meats and milks tend to be healthier than the foods they were designed to replace. In the book Ultra-Processed Foods: Concerns, Controversies, and Exceptions, Dr. Greger dives deeper into this topic. see.nf/upf

doi.org/10.1016/j.tifs.2024.104483, PMID: 39621907

11/06/2026

A study: Pineapple contains bromelain, a natural enzyme that has been studied for its anti-inflammatory properties and its potential role in supporting normal mucus clearance and respiratory function.

Researchers have explored bromelain for its ability to help regulate inflammatory responses and support overall respiratory wellness. While more research is ongoing, pineapple remains one of the most unique natural sources of this enzyme.

Sometimes the science behind everyday foods is surprisingly fascinating.

10/06/2026

Ramping up our diet with phytonutrients, such as the anthocyanin flavonoids in berries, may help with inflammation. If you eat about 45 cherries a day, you can significantly reduce the levels of inflammatory markers, like C-reactive protein, in your bloodstream.

What about reducing muscle soreness? see.nf/soreness.

Delayed-onset muscle soreness is the discomfort that starts the day after a particularly grueling workout. This pain is thought to be due to inflammation caused by muscle cell damage, little micro-tears in the muscle itself.

Anti-inflammatory phytonutrients in cherries can help with faster recovery time, for example, reducing the strength loss from excessive bicep curling from 22% down to only 4% in male college students over the subsequent four days. Studies have also shown that cherries can help reduce muscle pain in long-distance runners and aid in recovery from marathons.

Blueberries have benefits for exercise-induced muscle damage, too. Without blueberries, oxidative stress went up and stayed up in athletes, but with blueberries, their oxidative stress went down and stayed down. And, a day later, they had significantly faster restoration of peak muscle strength, demonstrating that blueberries can accelerate recovery—something that may be especially relevant to athletes who compete over successive days.

Berries are among the healthiest foods we can eat, so we should try to eat them everyday—fresh, frozen, or even dried (without added sugar). People who eat lots of berries tend to live significantly longer than those who don’t. Berries don’t only help our muscles; they can provide benefits for our brain, artery function, gut health, and more.

Watch the video “Reducing Muscle Soreness with Berries” at see.nf/soreness.
Learn more about berry benefits by visiting our Berries topic page at nutritionfacts.org/topics/berries.

PMID: 20729016, 16549461, 22341015, 2072832, 16790484, 20459662, 19883392, 20096093, 28338764, 22564864, 34420522, 25044909, 25150116, 22060186