And add some fenugreek seeds ...
Is coffee good for you? It could be, in moderation.
Coffee has had a hot-and-cold reputation when it comes to health benefits. Not long ago, I was learning about the dangers of coffee: how it could raise your blood pressure, make your heart race, impair sleep, and maybe even cause bladder and pancreatic cancer.
Now, it seems that drinking two to five daily cups of coffee may protect against heart disease, diabetes, and some cancers.
But too much can cause problems like anxiety, nervousness, and insomnia.
Dr Mattson's two findings on how to live longer better
After a lifetime studying the how aging and the brain interact, Dr Mark P Mattson recently retired from the National Institute on Aging. Dr Mattson is a renown expert in understanding neurobiological responses to physical exercise and dietary restriction and their relationship to ageing and age-related disease.
His two seminal findings can help us all live longer better.
As we age, our brain inevitably loses its edge. But there is detailed research which shows two specific ways in which we can slow the rate of brain aging. Both are freely available and require no subscriptions, payment plans, nor coaches.
Brown fat prolongs our stress response
It's well known that chronic stress is associated with a shorter and less healthy life. Until now, short-term stress was considered less harmful to health.
Scientists have discovered just how toxic short-term stress can be. It spikes diabetes.
Be kind to yourself
What we eat affects how we feel, but, unfortunately, how we feel affects what we eat! If we feel stressed, we make poorer food choices, which sets up a circle of feeling bad.
Right now, the number one rule is to be kind to yourself. If you're making poor food choices, then that's a natural outcome of the circumstances. It's not going to kill you. Rest assured you're not alone.
If you'd like to try to break the pattern, I have some suggestions for you.
I'm adding it back onto my small list of daily supplements
Carnitine is a supplement that is often touted as a "magic pill" for weight loss or exercise performance.
The weight loss benefits are arguably still unsubstantiated. And, some sports authorities believe that there is currently insufficient evidence to recommend Carnitine to athletes.
However, Carnitine does have benefits which have recently been substantiated for diabetics (I'm one of those).
The demonising of sugar has led to so much #nutribabble that it is hard to know what to do.
The answer is straightforward. Just stop all added sugar in your diet and food choices - especially if you are over 50. If you don't stop, you are adding additional risk to everything that is going to happen to your health as you age.
Added sugar is going to make you fatter, and lead to a higher risk of diabetes and in turn, a higher risk of limb amputations, blindness, kidney failure and dementia.
Since I was diagnosed at 50 with Type 2 diabetes I've been learning how to do bone-building fitness training which lowers my age. You can too. It's your choice. Walter