Resveratrol Benefits

 

Resveratrol is a natural polyphenolic compound found in some plants and dark-colored berries. As the focus of many studies, resveratrol has been shown to have many positive health benefits. 

Resveratrol for Anti-Aging and Skin Benefits

The antioxidant benefits provided by resveratrol may help protect cells from free radical damage, which is cellular damage that occurs due to everyday bodily functions like exercising and digestion. 

Resveratrol may also help protect skin against photo-aging. And it may affect enzymes known as sirtuins, which are involved in the aging process. Resveratrol is a common ingredient in anti-aging skin creams due to these potential anti-aging benefits.

Resveratrol for Cardiovascular Tissue and Blood Health

Research suggests that resveratrol may help improve circulation and support healthy blood lipid levels and lipid metabolism. Resveratrol has unique and profound protective effects on cardiovascular tissue, so it may support heart health since it displays a high affinity for cardiovascular tissue.

As red wine is one of the richest sources of resveratrol, often we link drinking red wine with potential cardiovascular benefits.

Common sources of resveratrol include the skins of red grapes, peanuts, blueberries, cranberries, soy, cocoa and dark chocolate, pistachios, mulberries, bilberries and Polygonum cuspidatum (Japanese knotweed). Also, a type of tea called Itadori tea (meaning “wellbeing” tea) has been used for centuries in Asian countries to support heart health due to its richness in resveratrol. Here are the typical resveratrol amounts in some common food sources:

Raw Peanuts: 1 cup (146 g) contains 0.01 - 0.26 mg resveratrol

Boiled Peanuts: 1 cup (180 g) contains 0.32 - 1.28 mg resveratrol

Peanut Butter : 1 cup (258 g) contains 0.04 - 0.13 mg resveratrol

Red Grapes: 1 cup (160 g) contains 0.24 - 1.25 mg resveratrol

Dark Chocolate: approximately 0.4 mg of resveratrol per 1 kg of dark chocolate

Cranberries: 0.5 - 0.8 mg resveratrol per 1 kg of cranberries and up to 1 mg per 1 kg of cranberry juice

Blueberries: 0.3 mg resveratrol per 1 kg of blueberries and up to 16 mg per liter in blueberry juice

Health Benefits of Cilantro

 

Cilantro, the leaves of the coriander plant, is a bright green herb commonly used in Mexican, Asian and Middle Eastern cooking. Apart from its somewhat citrusy, peppery flavor, cilantro is added to dishes for its potential health perks:

1.  A good source of nutrients

In addition to its color and flavor, cilantro adds to our nutrition. A quarter cup of raw cilantro leaves provides 16% of the daily value (DV) of vitamin K, which supports bone health and helps wounds heal. It also offers 5% DV of vitamin A and 2% DV of vitamin C, the two vitamins responsible for immune function.

2. Contains antioxidants

Cilantro has many types of antioxidants, including polyphenols. Polyphenols reduce inflammation and prevent cell damage that may have otherwise contributed to premature aging and heightened disease risk.

3. Help cardiovascular health

Traditional medicine has long used parts of the coriander plant (including cilantro leaves) to treat pain, inflammation, gastrointestinal problems and diabetes. The herb may also have cardiovascular benefits, such as regulating blood pressure and heart rhythm. The researchers theorize that this is due to cilantro's high antioxidant content.

In general, cilantro has few downsides, especially when it comes to nutrition content. However, a few people may want to avoid cilantro due to their sensitivity to the smell of a compound in cilantro called aldehydes.

Additionally, because cilantro is often consumed raw, it poses the risk of being contaminated with bacteria that would have otherwise been killed via cooking. The herb can also negatively interact with certain medications or other herbs. Therefore, be sure to consult a doctor or other qualified health care provider before consuming large amounts of cilantro.

Adding 10 Minutes of Exercise a Day Can Boost Your Health

 

Exercise is more important when a person gets older because it can slow down the effects of aging.

To do exercise, you can start with a small amount and build that up over time. Researchers say adding just 10 minutes of exercise a day can provide significant health benefits. Although ten minutes per day seems nominal, over a span of a year, it adds up to a lot more hours of exercise.

Researchers said that if adults aged 40 to 85 engaged in just 10 additional minutes of moderate to vigorous physical activity a day, it would save 110,000 deaths a year.

If the same groups increased their exercise by 20 minutes, it could save 209,459, and 30 minutes could prevent 272,297 deaths. 

“Regular exercise benefits virtually every organ system in our body. It reduces blood pressure, blood sugar, and cholesterol levels. Exercise can also help us sleep better and improve our mood, sense of well-being, and quality of life,” said Dr. Vanita Rahman, clinic director of the Barnard Medical Center at the Physicians Committee for Responsible Medicine.

As mentioned before, regular exercise can also protect us against the natural physical effects of aging. 

“In our 30s, we all begin experiencing some level of age-related muscle loss called sarcopenia,” Dr. Danine Fruge, medical director of the Pritikin Longevity Center in Miami. 

“If we are active daily, we lose less, but if we are inactive, we can lose on average 3 to 5 percent of our muscle mass per decade,” Fruge said. 

“Maintaining a healthy muscle mass for our age is key for preventing falls and unhealthy bodies as well as increasing both qualities of life and longevity.”

 “Simple things like choosing to take the stairs instead of the elevator, taking some work calls during a walk, and, if possible, scheduling a few 5- to 10-minute breaks in your day to do some simple exercises like jogging in place or squats can help you increase your activity enough to reap those benefits that help your body function optimally for better longevity,” said Dana Ryan, director of Sport Performance and Education at Herbalife Nutrition explained.

During COVID-19 pandemic, there are many ways you can be active indoors:

• Strength training

• Yoga

• Dancing

• Pilates

• Walking up & down stairs

• Cycling

• Stretching

Below is an example of a workout that can be performed indoors with limited space with and without weights/bands. These exercises will help with joint support, balance and maintaining muscle mass. If you feel pain during any exercise, stop immediately. Exercises should be performed at least three times a week. Stretching is recommended before and after workouts.

 

Weight & Bands				Body Weight
	Sets	Reps			Sets	Reps
Jumping Jacks	3	10		Jumping Jacks	3	10
Goblet Squats	3	8		Lunge	3	8
Glute Bridge	3	8		Glute Bridge	3	8
Band Pull Apart	3	8		Tricep Dips	3	8
Dumbbell Shoulder Press	3	8		Push Ups	3	8
Band Row	3	8		Wall Slides	3	8
Russian Twist	3	10 Each		Russian Twist	3	10 Each Side
Leg Raise	3	10		Leg Raise	3	10
Plank	3	30 Sec		Plank	3	30 Sec
Day 2				Day 2
Push Ups	3	10		Push Ups	3	10
Dumbbell Row	3	10 Each		Y's & T's	3	10 Each
Plank	3	30 Sec		Plank	3	30 Sec
Arm Flutters	3	20 Sec Each		Arm Flutters	3	20 sec Each
Crunch	3	15		Reverse Fly (without weights)	5	10 Times
Stairs	3	5 Times		Crunch	3	15
Lunge	3	8 Each		Goblet Squats	3	10
Bird Dogs	3	8 Each		Bird Dogs	3	8 Each
RDL	3	8		Stairs	3	5 times