Fiber is Your Friend

In a recent research study published in The Lancet, investigators pooled the results from 243 studies looking at health effects of dietary fiber. They excluded any studies about fiber supplements — this was all about fiber from food. They ended up with data from over 4,600 people, and found a very strong relationship between higher dietary fiber intake and better health outcomes. Basically, intake of at least 25 grams of food fiber a day is associated with a lower weight, blood pressure, blood sugars, cholesterol, as well as lower risk of developing (or dying from) diabetes, heart disease, strokes, and breast or colon cancer. Study results were extremely consistent, and the dose-response curve was very linear, meaning the more fiber, the better the outcomes. This makes us believe the results are very real and not due to some other factor related to study participants’ diet or lifestyle.

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The flavonoids and nitrates in apples may help protect against cardiovascular disease¹⁵ by lowering blood pressure, as well as improving endothelial function to regulate blood flow.¹⁶ . . . Research also indicates a connection between eating apples and the reduced risk of certain cancers, specifically colorectal cancer. . . . Polyphenols found in apples may have benefits as well.

To get the most out of your apples, make sure you eat the peel. Research shows that this part of the fruit contains the highest amount of antioxidants compared to other parts.²² Just make sure that you’re consuming organic apples to avoid pesticide contamination.

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7 Ways to Reduce Stress and Lower Blood Pressure

When it comes to preventing and treating high blood pressure, one often-overlooked strategy is managing stress. If you often find yourself tense and on-edge, try these seven ways to reduce stress.

1. Get enough sleep. Inadequate or poor-quality sleep can negatively affect your mood, mental alertness, energy level, and physical health.

2. Learn relaxation techniques. Meditation, progressive muscle relaxation, guided imagery, deep breathing exercises, and yoga are powerful relaxation techniques and stress-busters.

3. Strengthen your social network. Connect with others by taking a class, joining an organization, or participating in a support group.

4. Hone your time-management skills. The more efficiently you can juggle work and family demands, the lower your stress level.

5. Try to resolve stressful situations if you can. Don’t let stressful situations fester. Hold family problem-solving sessions and use negotiation skills at home and at work.

6. Nurture yourself. Treat yourself to a massage. Truly savor an experience: for example, eat slowly and really focus on the taste and sensations of each bite. Take a walk or a nap, or listen to your favorite music.

7. Ask for help. Don’t be afraid to ask for help from your spouse, friends, and neighbors. If stress and anxiety persist, talk to your doctor.

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And because it’s fermented, it’s actually very good for your gastrointestinal health.

“Researchers at MIT have shown that Lactobacillus reuteri (found in fermentation) can stimulate and boost the immune system, reduce the development of breast and colon tumors, speed up healing of skin wounds, and even stimulate the brain to release the social hormone oxytocin,” Li explained.

And that’s just your regular sourdough. If you search out whole grain, you’re getting a super bread that not only tastes great but is great for you.