Reverse Aging -julkaisun Reverse Aging -irtonumeron sisällysluettelo

Get rid of the dust with vinegar. Dusting each week with a cloth slightly dampened in diluted white vinegar (½ cup vinegar per ½ gallon of water) can triple the amount of sinus-irritating dust, dander and germs that you remove from your bedroom, easing congestion, an itchy throat and other sleep-depriving symptoms in as little as 10 days, research shows. Repot your houseplants. The soil in most potted plants gives off mold spores, which, if inhaled while you sleep, can trigger throat inflammation, a dry cough and other symptoms, says allergist Christopher Randolph, M.D. Since mold thrives in damp conditions, choosing plants that stay healthy even if they’re allowed to dry out between waterings (such as cacti, pothos, dragon trees and jade and snake plants) can cut mold growth dramatically,…

Eat more beef. Eating a few ounces of beef every day could triple your belly fat loss in the first month—and help you shed 17 unwanted pounds in the first year, University of Oklahoma research reveals. Protein-rich beef revs metabolism inside abdominal cells helping them burn an extra 100 calories daily. Plus, it cuts cravings and nighttime snacking in half, the study authors say. Take magnesium. Dieting? Taking 400 mg. of magnesium daily could slim your waistline 25% faster—and triple your odds of keeping the weight off permanently. Magnesium prompts the release of fatty acids stored in your belly, so your muscles can burn them for energy. Plus, it calms your brain and nervous system, cutting your risk of stress-eating as much as 50%. One option: Sundown Naturals Magnesium, $6.29,…

Practice slow exercise. Tai chi, yoga, qigong (pronounced “chi kung”)… doing any form of gentle, low-impact exercise for 25 minutes daily could reduce your aches and pains 73%—better results than even prescription pain medications can provide, Chinese studies show. Relaxing, calming motion cuts your production of cortisol, an inflammatory, pain-producing stress hormone that also slows the healing of damaged tissues. Tip: Try borrowing a few DVDs—such as T’ai Chi Beginning Practice, Easy Yoga for Easing Pain or Qigong for Beginners—from your local library, or follow along to free lessons on YouTube to find out which of these exercises appeals most to you. Massage away your pain. Rubbing tender spots with a lotion containing the fatty-acid extract celadrin can ease pain and swelling, often in as little as 30 minutes, report…

Eat raisins & almonds. If your get-up-and-go is gone by lunchtime, you may be low on boron, a mineral that stimulates midday production of energizing brain waves, USDA researchers say. Snacking on a ½ cup of raisins or almonds every day can quickly correct a boron shortfall, firing up electrical activity in the brain and ending energy lulls in as little as one week. Other good sources of boron include apples and dried apricots. Or take a 3-mg. boron supplement daily. Consume more protein. One in five of us has too little iron right now, a problem often marked by a steep fall in stamina. “Even a mild iron shortage saps your cells’ ability to absorb and use oxygen,” says Jacob Teitelbaum, M.D., author of From Fatigued to Fantastic. Eating…

Eat soybeans. Snacking on ½ cup of soybeans (such as edamame or roasted soybeans) daily could send your risk of bladder woes plunging as much as 39%. The decrease in estrogen that starts in perimenopause can weaken the pelvic muscles that hold up your bladder. The estrogen-like compounds in soybeans provide those muscles with the oomph needed to regain their strength. Tone your pelvic muscles. Kegels end incontinence for roughly half of the women who try them. But if they haven’t helped you much, consider Pilates. Researchers found that this gentle form of exercise helps 83% of women keep their pelvic floor muscles strong, toned and healthy. “And that’s essential for preventing accidents,” says Christiane Northrup, M.D., author of Goddesses Never Age. Find easy instructions online or check out a…

Take vitamin D and fish oil. Taking 3,000 IU of vitamin D plus 2,000 mg. of fish oil daily cuts your risk of Parkinson’s disease in half. “These nutrients activate hundreds of protective, healing enzymes inside your brain,” explains neurologist David Perlmutter, M.D. Eat fruit. Apples, oranges and berries are rich in flavonoids, compounds that help repair damaged brain cells before they can form the clumps that often precede Parkinson’s disease. Enjoying a heaping one-cup serving of these fruits daily cuts your Parkinson’s disease risk 35%, say Harvard researchers. Snack on red-skinned peanuts. They’re one of nature’s richest sources of resveratrol, an antioxidant that helps prevent Parkinson’s disease by strengthening your brain’s defenses against environmental toxins, Stanford University research shows. The study-proven dose: 1 oz. to 2 oz. of peanuts…

1. OPT FOR A SOAP-FREE BODY WASH Harsh and scented soaps and douches can strip away the delicate surface layer of skin cells that keep vaginal tissues supple and moist. Better options include Olay Sensitive Unscented Body Wash and Free & Clear Liquid Cleanser for Sensitive Skin, in drugstores and online at Walgreens.com. 2. DRINK WATER TO AVOID DEHYDRATION Fitting in six to eight glasses of water—or other noncaffeinated, nonalcoholic beverages—prevents dehydration, which worsens vaginal dryness. 3. SIP AWAY SYMPTOMS Herbalists have long used naturally sweet fenugreek seed tea to combat vaginal dryness. To brew: Steep 1 tsp. fenugreek seeds (sold in health-food stores and online at Amazon.com) in 1 cup of boiled water for five minutes; strain. Aim to drink two cups daily. 4. APPLY OVER-THE-COUNTER MOISTURIZER Unlike lubricants—which…

Why sip your collagen? Topical collagen only affects the specific areas where you apply it. Ingestible collagen works from the inside out to revitalize your skin from head to toe. After the collagen is digested and the molecule is broken down, its fragments are absorbed into the bloodstream and distributed throughout your system. This tricks your body into thinking you’re experiencing collagen breakdown (as would happen with a major injury) and that repair is urgently needed, which kickstarts your production of new collagen. Any proof it works? Yes! A new study in the Journal of Cosmetic Dermatology found that women who downed a collagen peptide drink daily saw a significant improvement in their skin after just eight weeks. In other research, reported in Skin Pharmacology and Physiology, women ages 45…

What’s the proof? A fiber-rich diet won’t only make you look and feel younger—new research in the Archives of Internal Medicine proves it actually helps you live longer. Overall, the women in the nine-year study who took in the most fiber were 22% less likely to die than those who took in the least. Specifically, the high-fiber eaters were up to 59% less likely to die from infections, heart disease or respiratory illness. In addition, research in The American Journal of Epidemiology concluded that your risk of dying from any cause drops 10% with each daily 10-gram increase in fiber intake. “When we don’t consume adequate fiber, our body cannot rid the toxins that build up,” which fiber helps wick out, explains dietitian Melissa Rifkin M.S., R.D., of the Montefiore Medical…

How does it keep skin young? “As we age, our cells become sluggish, dead cells accumulate on the surface and new cells don’t always replace them like they did in your youth,” dermatologist Francesca Fusco, M.D. explains. “Retinol gets new cells to the surface sooner and more efficiently, so your skin looks smooth.” Any other benefits? Yes! Regular use of retinol also minimizes wrinkles by actually thickening the skin’s outer layer, explains Dr. Downie. Plus, it lowers melatonin production, decreasing age spots and evening skin tone. Another benefit: Vitamin A is an antioxidant that KOs damaging free-radical molecules before they can cause wrinkles and other signs of aging. Think retinol’s anti-aging abilities sound too good to be true? Dozens of studies prove the opposite. As far back as 1988, University…

How it works: As we age, levels of collagen and elastin—which give skin its youthful radiance—decrease. Upping your intake of soy foods helps to slow this process, thanks to three key components: protein, fiber and isoflavones. “The protein increases collagen synthesis, which contributes to the firmness, tone and texture of the skin,” says clinical nutritionist Alison Held, M.S. Soy’s fiber helps maintain normal blood-sugar levels, proven to have a positive impact on skin health, and soy isoflavones fight off skin-damaging free-radicals. The research: Studies show that nutrients in soy may play a role in increasing skin elasticity and tone, lightening sun-damaged pigments and reducing wrinkles. In fact, double-blind research in the Journal of Nutritional Science and Vitaminology found that women who took a daily 40-mg. dose of soy isoflavones (such…

6 Simple Ways to Erase Age Spots 1. GET AN ALOE VERA PLANT. Just rubbing the juice from inside an aloe vera leaf over age spots twice a day can help fade and prevent them, research suggests. Aloe interferes with the enzyme that produces melanin in the skin. 2. USE A CARROT CREAM. A whopping 85% of folks who smooth beta carotene-rich carrot oil on their skin each evening see dramatic improvements in their age spots within eight weeks, a recent East Indian study shows. Beta-carotene saturates the color-producing cells of the skin, preventing them from overproducing pigment. One option: Yes to Carrots Nourishing Intense Hydration Night Cream, $19.98 at Amazon.com. 3. USE SUNSCREEN YEAR-ROUND. Research shows that the more often you coat splotchy areas with sunscreen, the faster spot-lightening…

Take vitamin D & cocoa flavonoids. Taking 2,000 IU of vitamin D and 450 mg. of cocoa flavanols every day can reduce your risk of developing Alzheimer’s disease 41% or more, according to Harvard research. Vitamin D prevents damaging inflammation inside the brain, while cocoa switches on enzymes that repair damaged neurons. Eat eggs. A single egg delivers 33% of your daily requirement for choline, a B vitamin that slows brain aging and can even reverse it, improving memory, focus and concentration in as little as two weeks. “Your brain uses choline to produce a chemical called acetylcholine that is essential for keeping your brain cells healthy and in good repair,” explains Kent Holtorf, M.D., an alternative medicine physician in Torrance, California. Other great food sources of choline include chicken,…

Enjoy colorful berries. Enjoying one cup of red, blue or purple-colored berries every day can make you feel as clear-headed as you did a decade ago, according to Columbia University researchers. “Berries are rich in flavonoids, which boost the flow of nutrient-rich blood to your brain cells,” explains Leo Galland, M.D., director of the Foundation for Integrated Medicine in New York City. Go outside. This just in from University of Michigan researchers: You can cut your risk of major brain lapses 50% or more simply by stepping outside for some sunshine each day. Sun exposure stimulates your body to produce vitamin D, which helps your brain cells stay young and your memory stay sharp, says David Perlmutter, M.D., author of Brain Maker. Can’t get outside every day? Taking 2,000 IU…

1. SIP COFFEE National Cancer Institute researchers who followed half a million Americans over 15 years found that people who drank four or more cups of antioxidant-rich coffee a day—regular or decaf—had a 15% lower risk of colon cancer than coffee abstainers. 2. GET MORE D. Folks with the highest levels of vitamin D circulating in their bloodstreams are 40% less likely to develop colon cancer than those with the lowest levels, reveals a joint French and Italian study. Vitamin D protects against colon polyps, the precursor to cancer, say researchers. Aim for 1,000 IU of D daily. 3. SLIM DOWN. Obese women are shown to have an 86% higher risk of developing colon cancer. The good news: Dropping 20 pounds any time in your life lowers your risk 9%—and…

Eat fish. Eating 6 oz. of any fish, three times weekly, lowers your risk of uterine or ovarian cancer 30%, reports the International Journal of Cancer. Fish’s omega-3 fatty acids are newly proven to intensify your immune system’s ability to kill cancerous cells before they can grow and spread. Consume lots of green veggies. Fibroids—benign uterine tumors—are the top cause of hysterectomies. But you can reduce your risk 41% just by eating 1-½ cups of green vegetables daily, Italian studies show. Natural plant compounds called isoflavonoids help your liver quickly excrete fibroid-fueling excess estrogen. Take vitamin D. The second most common cause of hysterectomies? Severe menstrual cramping and heavy bleeding. Fortunately, a new study suggests taking 2,000 IU of vitamin D-3 (the most absorbable form) daily can lower your risk…

Massage joints with patchouli. Massaging diluted patchouli oil into tender joints twice daily helps relieve inflammation, swelling and stiffness in as little as one week, studies suggest. Patchouli contains gentle, natural anti-inflammatories that are readily absorbed through skin, says Josh Axe, C.N.S., author of The Real Food Diet. To dilute: Simply mix two drops of patchouli oil (find it in health food stores) into a small dollop of unscented lotion. Take a time out. Pausing to relax for five minutes three times a day can decrease inflammation and cut pain 30% (or more) in just 14 days, University of Wisconsin-Madison research reveals. Serenity breaks inhibit the production of the stress hormone cortisol, which is a major inflammation trigger. Drink elderflower tea. Drinking three cups of this naturally sweet, fruity tea…

Energize with water and wine. Sipping 6 oz. of red wine and 32 oz. of water daily can reduce your risk of kidney disease—and the chronic tiredness it brings—37%, a new study suggests. Stimulating nutrients in red wine called polyphenols help strengthen and heal kidney cells, while water flushes fatigue-triggering toxins and wastes from your body faster. Eat pears. Eating four pears weekly cuts your odds of kidney woes 35%, say Tufts University researchers. Sugar-stabilizing nutrients and fiber in pears keep blood vessels in your kidneys in peak condition, says nutritionist Brenda Watson, C.N.C., author of The Skinny Gut Diet. Swedish studies also show compounds in pears help prevent painful kidney stones. Get enough dairy. “Preventing—or reversing—high blood pressure is essential for good kidney function,” says nephrologist Leslie Spry, M.D.,…

Take 5-HTP. Although you can buy melatonin supplements, European researchers say taking 5-HTP is often a better option. This amino acid prods your brain to make its own melatonin for hours at a stretch, while melatonin pills only provide a short-term burst. Proof that 5-HTP works: Three studies found taking 100 mg. at bedtime cut insomnia and restless sleep 62%. Under a lot of stress? Taking an additional 100 mg. each morning could help you feel calmer and happier, since daytime doses of 5-HTP boost production of mood-steadying serotonin. One option: Vitacost 5-HTP, 100 mg. ($8 for 60 capsules, Vitacost.com). Eat more grapes and cherries. Purple grapes are so naturally rich in melatonin, eating a heaping cup at bedtime can significantly boost your blood levels of this healing hormone in…

Drink more water. Drinking two extra glasses of water each morning could make your migraines less frequent and much shorter, giving you 10 additional pain-free hours every week, reports the European Journal of Neurology. “Morning dehydration is a surprisingly common, yet often overlooked, migraine trigger,” says study author Mark Spigt, M.D. Eat buckwheat. Eating ½ cup of buckwheat daily could lower your risk of migraine flareups in as little as three weeks, Asian researchers say. Buckwheat is nature’s number-one source of rutin, a healthy compound that reduces pain-triggering irritation inside the brain. Other great sources of rutin include apples (as long as you eat the peels) and asparagus. Wear rose-colored glasses. If harsh fluorescent bulbs and strong sunlight sometimes make your head hurt, talk to your optometrist about trying a…

Get more sunshine. This just in from Norwegian researchers: Soaking up 10 minutes of sunshine each day could cut your risk of gum disease 50%, enough to reduce your cancer risk 36%. When your body is exposed to UV light, it manufactures vitamin D, a nutrient that strengthens gum tissues, so mouth bacteria can’t spread, weakening immunity and allowing cancer cells to grow, says Boston University researcher Michael Holick, M.D. Taking 2,000 IU of vitamin D daily also does the trick. Eat pineapple. Eating one cup of fresh or frozen pineapple each day can help keep cavities away—and ease gum sensitivity and bleeding in as little as one month, the Journal of International Oral Health reports. More benefits include less joint stiffness, swelling and pain in as little as three…

Take zinc carnosine for heartburn. A daily dose of zinc carnosine—a supplement that combines the mineral with two amino acids—strengthens the lining of the stomach and esophagus, so they’re less apt to be damaged by stomach acid, Japanese research shows. Get your vitamin D. Taking 3,000 IU of vitamin D daily helps prevent serious intestinal disorders (such as colitis and Crohn’s disease). It also lessens pain and other symptoms for 67% of women already suffering, suggests a study in the journal United European Gastroenterology. And vitamin D reduces inflammation, which improves function of the entire digestive tract lining, explains study coauthor Tara Raftery, Ph.D. Bonus: Vitamin D increases absorption of magnesium, potassium and other healing minerals, cutting your risk of chronic muscle and joint pain 33%, Tufts researchers say. Try…

Take vitamin E. Because they are made in more than one part of the body (your liver, intestines and fat cells), TG levels can be harder to control than, say, cholesterol. Fortunately, taking 120 mg. daily of tocotrienols—nutrients in the vitamin E family—reduces TG production in all three sources, cutting your level 28%, says Daniel Yap, M.D., coauthor of a study in the Journal of Atherosclerosis and Thrombosis. Find tocotrienols in health-food stores. Reach for canned beans. Study after study confirms that the biggest TG spikes occur right after eating refined carbs, such as white bread, crackers and sweets. “To get blood sugar under control fast your liver converts those excess carb calories into artery-clogging triglycerides,” explains Marianne Legato, M.D., director of the Foundation for Gender-Specific Medicine in New York.…

Take citrus fruit extract. Taking a citrus fruit extract called diosmin reduces the appearance and achiness of varicose veins in as little as 30 days, studies suggest. This plant compound tightens and tones blood vessels, so fluids are less likely to pool in leg veins and other tissues. Plus, it shrinks ankle and calf swelling, too. One option: Natural Factors VeinSense, $18.87 at VitaCost.com. Follow package directions for dosage. Apply witch hazel. Dabbing witch hazel directly to swollen veins shrinks them, soothing any pain and temporarily reducing the darkness that appears when blood pools, according to British researchers. Witch hazel’s secret? It’s loaded with natural anti-inflammatories called tannins. Eat spinach. The leafy green is one of the richest natural sources of vitamin K, a nutrient essential for keeping the walls…

It keeps your scalp debris-free. Argan oil is a centuries-old remedy for psoriasis and dermatitis on the body—and it’s just as effective for similar problems on the scalp. “Some scalp conditions create an excess of skin cells that come up faster than your body’s ability to shed them,” explains nutritionist and pharmacist Barbara Mendez, R.Ph., M.S. “This leads to clogged pores and follicles, which make it difficult for hair to grow.” Argan oil’s powerhouse components (including phenols, vitamin E, and fatty acids) keep follicles clear, she says. It improves circulation. Not only does massaging your scalp with argan oil feel great—compounds in the oil, coupled with the circulatory enhancing benefits of a scalp massage, boost blood flow, says Mendez. “Increasing circulation to the scalp helps bring more oxygen and nutrients…

How does it work? Harnessing the same CoolSculpting technology used to chill and kill unwanted fat in the stomach and thighs, the CoolMini grabs even smaller pockets of fat, the kind that result in a double chin. “It cools this area to a temperature that causes fat cells—and only the fat cells—to crystallize and die,” explains dermatologist Sonoa Au, M.D., of Advanced Dermatology in New York City. “For the first three minutes, you may feel some pulling or tugging. It’s not painful, but it can be slightly uncomfortable at first. Then the chill kicks in, and after five minutes the area is numb, and you won’t feel a thing.” How long does it take? One session lasts about an hour, says plastic surgeon Grant Stevens, M.D., director of the University…

Eat grapes. Enjoying one heaping cup of red, purple or black grapes (or 8 oz. of purple grape juice) each day will cut your lifetime risk of breast cancer 41%, two Korean studies show. Darker grapes are rich in three nutrients (quercetin, kaempferol and resveratrol) that strengthen your immune system’s ability to find and destroy suspicious breast cells before they can cause harm. Consume real vanilla. Pure vanilla extract isn’t just a flavor-enhancer for puddings, cakes and other favorite desserts—it’s also an herbal extract with potent cell-protecting powers, according to researchers at the University of Bridgeport. Recent laboratory studies reveal that vanilla’s active ingredient (vanillin) stops healthy breast cells from turning cancerous by shielding their DNA from carcinogens. Simply add a few drops of the extract each day to your…

Eat oatmeal & berries. Eating one cup of oatmeal (even instant!) topped with ½ cup of berries daily could single-handedly cut your LDL level 10% in one month, suggests a study in The Nutrition Journal. Oatmeal is rich in a unique fiber that blocks fat absorption in the intestines, says study coauthor Jenny Cai, Ph.D. And the berries? They’re packed with plant compounds (anthocyanins) that help your liver rein in its LDL output, Yale researchers say. Supplement with tocotrienols. Supplementing with tocotrienols, natural forms of vitamin E, can reduce your LDL level as much as 25%, according to recent research done at East Tennessee State University. How? By switching off the liver enzymes that churn out the artery-clogging cholesterol. One option: Jarrow Formula Toco-Sorb, $13.49, Vitacost.com. Have yogurt for breakfast.…

Stretch. Feel a needle-like pain in your heel whenever you stand? That’s plantar fasciitis, an inflammation of the ligament that runs from your heel to the ball of your foot. An easy Rx: Before getting out of bed, reach down and gently pull your toes toward you to stretch your foot; hold 10 seconds, then repeat twice. Done daily, this simple stretch eases heel pain within two weeks for 72% of women, say UCLA researchers. Take B vitamins. B vitamins keep your foot nerves healthy and strong, so if your levels plunge, you can develop burning, tingling and even stabbing pains in your feet, say Oregon State University researchers. Erase a shortfall by taking a B-50 complex supplement daily, and their studies show that tingling nerve pain could disappear within…

Consume sugar-free drinks. Just replacing sugary sodas with diet drinks, water, seltzer, tea and/or coffee is enough to lower your odds of gout 86%, Canadian researchers say. When high fructose corn syrup—the sweetener in most sodas—breaks down, it forms uric acid in the bloodstream, explains Richard Johnson, M.D., author of The Sugar Fix. Check your prescriptions. A slew of medications—including some diuretics, painkillers and blood pressure meds—can make it harder for your kidneys to efficiently get rid of uric acid. Ask your doctor or pharmacist if you’re taking any potential troublemakers, so you can replace them with safer alternatives. Tip: Already experiencing the heat, redness and swelling associated with gout? Ask your M.D. if you could avoid future flareups by taking a preventive prescription (such as febuxostat or allopurinol). Get…

Take CoQ10. “Coenzyme Q10 (also called CoQ10) strengthens the heart muscle, helping it pump blood quickly and easily without tiring,” reveals cardiologist Stephen T. Sinatra, M.D., author of Reverse Heart Disease Now. Supplement with 100 mg. to 200 mg. daily. Bonus: The same daily dose relaxes artery walls so effectively, it can trim up to 17 points off your blood pressure in 90 days. Sweeten with D-ribose. Adding 3 tsp. of this natural sweetener to your tea, coffee—or even refreshing lemonade—each day can help your heart relax properly between beats, brief moments of rest that are essential for good heart function. This also helps you stay active up to 60% longer without tiring out or experiencing chest pains (angina), say University of Oklahoma researchers. Tip: The most economical and easy-to-use…

Make tomato soup. Eating at least ½ cup of tomato soup or tomato sauce daily helps ensure any damaged pancreatic cells get repaired quickly. Why not simply add fresh tomatoes to your salad? Because heat breaks down the tough cell walls in tomatoes, triggering them to release 45% more of the healing antioxidant lycopene, explain UCLA scientists. Take digestive enzymes. If you often develop indigestion or bloating after eating, taking one digestive enzyme tablet with each meal could soothe your symptoms in as little as 24 hours—and reduce troublemaking inflammation in your pancreas, says Chris Renou, M.D., coauthor of new research in the journal Clinical Gastroenterology and Hepatology. One option: Life Extension’s Enhanced Super Digestive Enzymes ($16.50 for 60, LifeExtension.com). Eat more cherries. They’re rich in perillyl alcohol, which increases…

Take vitamin E. As many as 50% of the sun’s damaging rays reach you through closed windows in your car, your home and your office, reveal Skin Cancer Foundation pros. Supplementing with tocotrienols—a form of vitamin E—activates your skin’s defenses against those rays. And the vitamin accumulates in the cell membranes of your skin, helping you enjoy the sun with less risk. Tocotrienol concentrations vary, so follow package directions for dosage. Eat tomatoes. Eating one medium tomato, ½ cup of spaghetti sauce or salsa or 8 oz. of tomato juice daily is proven to provide long-term protection against UV-radiation. Lycopene, the pigment that makes tomatoes red, also acts as a natural sunscreen, shielding you from the inside out to lower your sun sensitivity and skin-cancer risk—and to reduce skin aging…

Snack on sunflower seeds. They’re rich in selenium, and maintaining your stores of this mineral can cut your risk of thyroid cancer 67%, reports the International Journal of Epidemiology. “Selenium prevents thyroid-damaging inflammation, and it speeds healing if this gland becomes damaged,” explains study author Eystein Glattre, M.D. A 20 mcg. dose of selenium (the amount in ¼ cup of sunflower seeds, one Brazil nut, two slices of 100% whole-grain bread or 1 cup of brown rice) is often enough. Put seafood on the menu. Fish and shellfish are top sources of omega-3 fats and iodine, nutrients that together quickly repair damaged thyroid cells before they can turn cancerous. Eating these foods works so well, having three 6-oz. servings weekly can send your risk of thyroid cancer plunging as much…

Get your vitamin D. A daily 2,000-IU dose of vitamin D3 (the most absorbable form) can cut your risk as much as 62%—even if you have a family history of the disease. D’s secret? “This nutrient makes your immune cells stronger and more aggressive, so they’re able to destroy abnormal uterine cells long before they can form tumors or spread,” explains Michael F. Holick, M.D., professor of medicine at Boston University. Drink tea and coffee. Enjoying three cups of black tea, green tea or coffee (regular or decaf) each day could cut your risk of uterine cancer 25% or more, Canadian researchers say. Ounce for ounce, coffee and tea contain more anti-cancer compounds (called polyphenols) than many fruits and veggies. Polyphenols latch onto uterine cells and protect them from attack…

Make a steak. Think you’ll need to eat much smaller, lighter meals after age 50 to keep your weight in check? Not true! Postmenopausal women who consume 1,400 calories daily—and get ⅓ of those calories from red meat—shed up to 23 pounds in 90 days, research shows. Red meat lowers brain levels of galanin, a hormone that revs appetite. Not a fan of red meat? Choose skinless poultry, fish or protein powder instead. Bonus: Protein-rich meals prod your brain to make healthy food choices, adds Daniel Amen, M.D., author of Unleash the Power of the Female Brain. Enjoy some cheese. If you avoid creamy Brie, whole milk and other full-fat dairy because you think it’s fattening, consider this: At least 11 studies suggest that women who eat or drink it…

Sprinkle cinnamon. Consuming ½ tsp. of Ceylon cinnamon daily—for instance, on toast, in your coffee or mixed into yogurt—helps stall the growth of troublesome yeast within two weeks, reveals a study in the journal Mycopathologia. Ceylon (aka “true”) cinnamon’s essential oils stop yeast cells from reproducing, explains study coauthor Tony Costa, Ph.D. Eat more broccoli. Another benefit to eating this superfood: Three cups weekly is shown to force intestinal yeast cells to expire 50% faster than normal. When the sulfur compounds in broccoli are absorbed by yeast cells, they reportedly switch on the genes that speed the aging of those cells. Take a probiotic. A daily capsule of a mixed probiotic supplement can reduce the amount of yeast in your digestive tract as much as 37%, reports the journal Critical…

What is it? Extracted from a berry native to Europe and Asia, black currant seed oil (BCSO) is brimming with healthy compounds. The benefits of them are many. Here are a few: BCSO keeps the skin supple. BCSO is the top natural source of the healthy omega-6 fatty acid gamma linoleic acid (GLA), which makes up about 10% of the outer layer of your skin and is essential for shielding it from water loss. What’s more, BCSO’s vitamin C is used by the body to form collagen and elastin, the skin’s structural supports. And it can improve eyesight. The berry is rich in a powerful antioxidant (anthocyanin), which helps reduce the risk of nearsightedness and poor night vision, Scritchfield explains. Plus, it protects against Alzheimer’s. BCSO’s antioxidants also shield your…

Why do we need it? Youthful skin naturally abounds with HA. But as we get older, we produce less and less of it, so that between ages 40 and 50, our levels dive to just half of what they were at age 20. The result? “The skin becomes like a balloon losing air,” says Joshua Zeichner, M.D., director of cosmetic and clinical research in the department of dermatology at New York’s Mount Sinai Hospital. “Less hyaluronic acid means less supple skin and more fine lines and wrinkles because there’s less fullness underneath them.” Luckily, it’s not difficult to replenish your supply of HA. So, what exactly is it? Hyaluronic acid is a gel-like substance that can hold 1,000 times its weight in water, “making it a key molecule in preventing…