Where is the fountain of youth? Is it hiding at the bottom of your salad bowl? Perhaps it is within your spirulina wellness shot or at the end of a good night’s sleep. People think that genetics primarily influence life expectancy, but the reality is that genes play a much smaller role than people think. As it turns out, environmental factors like diet and lifestyle habits play bigger roles. In this article, we cover various habits to form right now to help you live a longer life. 

Stay Physically Active

The more you move now, the better your chances are of maintaining that mobility into your older age. The Centers for Disease Control and Prevention (CDC) recommends that adults engage in 150 minutes of moderate intensity aerobic activity every week. You can also do some strength training a couple days a week to maintain muscle mass. Regular exercise may help you achieve:

• Weight loss
• Improved mood
• Reduced risk of developing chronic health conditions

Prioritize What Makes You Happy

Happiness does not get enough attention when it comes to your health. How happy you feel can make a big difference on your mental health, physical health, and longevity. A 2023 study found that happiness was significantly associated with living longer. Study authors suggested that happiness alone will not add years to your life. It can help, so long as you couple it with other factors that contribute to optimal mental and physical health. Make sure to set aside time to do things that bring you joy, be it drawing, reading, bowling, calling people, or playing video games. You can also keep a gratitude journal to help increase levels of happiness and optimism. 

Nurture Your Social Circle

Research suggests that a healthy social network can contribute to a longer life and better health. A strong social circle may also help you react in a less negative way to stress, which may explain its effect on longevity. Offering your support to others may increase your happiness and sense of purpose. Always remember to both accept care from friends and family and offer it in return whenever you can. 

Eat A Balanced Diet

These days, there are diets that offer support to the brain, heart, joints, gut, and overall health. Generally speaking, dietitians encourage people to increase their intake of plant foods, as they may decrease the risk of diseases and promote overall health. Many studies link a plant-based diet to a lower risk of premature death, heart disease, type 2 diabetes, cancer, obesity, nonalcoholic fatty liver disease, and more. Focus on consuming a wide variety of colorful fruits and vegetables, whole grains, nuts, seeds, and legumes. 

Avoid Smoking

It shouldn’t even have to be said, and yet it does. Nicotine is highly accessible and addictive, especially when you consider the popularity of flavored vapes, nicotine pouches, and traditional cigarettes. Smoking increases the risk of lung cancer, being responsible for about 90% of cases. It also increases the risk of stroke, chronic obstructive pulmonary disease (COPD), heart disease, and other cancers. Smoking damages nearly every organ in the body, affecting everything from lung function to reproductive health. Quit smoking, if you do smoke, to help reduce your risk of life-threatening disease. It’s never too late to quit. 

Try To Avoid Chronic Stress And Anxiety

It’s almost a guarantee that you will encounter some stress, and perhaps some anxiety, at some point in life. A 2024 review found that chronic stress and anxiety can increase the risk of developing conditions like heart disease. The review also found that men are more likely to experience chronic stress and anxiety compared to women. If you regularly experience stress or anxiety and find that it interferes with your everyday life, consider speaking with a mental health professional. They may help you establish a treatment plan to help reduce stressors for ultimate relief. 

Longevity may ultimately see out of your control, but a lot of healthy habits may help you thrive well into your old age. Following a plant-based diet, quitting smoking, reducing stress, exercising regularly, and even getting enough sleep can help you live a long and healthy life.

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This zoodle dish with a homemade raw vegan alfredo sauce is creamy, rich, and absolutely delicious. The sauce has a powerful flavor that complements the crisp spiralized zucchini noodles (a.k.a. zoodles). If you do not have a vegetable spiralizer to make these spaghetti-style noodles, you can use a vegetable peeler to make thinner, flatter zucchini noodles. The spiralizer is a great tool because it separates the core and seeds for you. Additionally, you can use yellow squash if you prefer their flavor over zucchini. Truth be told, you could spiralize almost any vegetable for this recipe because the sauce is simply that delicious.

Unlike other raw vegan recipes that use cashews or almonds, this recipe calls for raw macadamia nuts. These tree nuts offer a buttery taste and creamy texture, which is why they are perfect for alfredo. Macadamia nuts contain are rich sources of monounsaturated fats, which help to naturally lower LDL (bad) cholesterol. They may also decrease inflammation, lower blood pressure, and ultimately reduce the risk of heart disease. One meta-analysis found that the regular consumption of monounsaturated fats was associated with lower cholesterol levels and better brain function.

In order to assemble this “pasta,” add the zoodles to a large bowl. Ideally, season the zoodles with a little sea salt and let them sit for 10 minutes, as this process helps draw out excess water. Pat them dry with paper towels before you pour the raw alfredo sauce over them. Toss to evenly coat the zoodles and then feel free to jazz it up with some chopped raw parsley, green onions, or even chopped raw macadamia nuts.

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A finger lime is not a common produce item in the average person’s kitchen. While it is not exclusive to Michelin Star restaurants, it is not as common as the standard lime. As the name suggests, it is similar in size to a human thumb. It comes in several varieties with skins in varying shades of yellow, green, purple, and red. And each of those colors exhibits a subtle variance in flavor. 

What Are Finger Limes?

The finger lime is endemic to Australia and although their outer skin is similar to a regular lime, the inside couldn’t be more different. When you cut one open, you will find tiny little pearls, also known as vesicles. It’s almost as if these fruits are like nature’s caviar! These juicy pearls exhibit a tart flavor and the texture is reminiscent of the classic Pop Rocks candy. Finger limes are also like kumquats, in that you can eat the entire fruit, including the skin, if you so choose. It is the pearls, however, that most people use when cooking. 

Health Benefits Of Finger Limes

Just like other members of the citrus family, finger limes offer some unique health benefits. Researchers attribute these benefits to the many phenolic compounds in the skin and vesicles. The primary phenolic compounds in finger limes are flavonoids, which offer potent antioxidant and anti-inflammatory properties, which support the body in myriad ways. Continue reading to learn more about the benefits of finger limes. 

High Antioxidant Activity

Antioxidants are substances that can help protect the body from oxidative stress caused by free radicals. The body naturally produces free radicals, but you don’t want an excess amount in the body. Research shows that too many free radicals in the body can increase the response to smoking, stress, pollution, and other environmental factors. They cause damage to cells and contribute to chronic diseases, early signs of aging, and other health conditions. The antioxidant compounds in finger limes aim to protect the body’s cells and support overall health. 

They Have Antimicrobial And Antiviral Properties

According to emerging research, finger limes (among other native citrus fruits) may contain compounds rich in antimicrobial and antiviral properties. Researchers believe these compounds support immune resilience. More research is necessary to determine the efficacy of these compounds in relation to improved immune function. 

They Are Rich In Fiber

Health experts encourage adults to eat at least 14 grams of fiber for every 1,000 calories consumed. That equates to about 28 to 34 grams of fiber per day for most men and 25 grams for women, although most consume less than half that amount. Fiber also helps balance gut microbiome, regulates blood sugar levels, and lowers the risk of certain cancers. One serving of finger limes (7 limes) offers three grams of fiber. Although they are not a high-fiber food, three grams is an excellent start on the road to the recommended daily intake. 

Anti-Inflammatory Benefits

Inflammation is the immune system’s normal response to stress, trauma, or infection. Problems arise when inflammation becomes chronic, as it contributes to issues such as arthritis, autoimmune disorders, heart disease, and other conditions. Some of the compounds in finger limes work to reduce inflammation by blocking the production of cytokines, which are made by the body during an inflammatory response. By reducing the production of inflammatory cytokines, you may help alleviate symptoms associated with chronic inflammation.

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Kale can be a tricky leafy green to enjoy if you are not the biggest leafy green lover. That is especially true if you try to use kale as a salad base instead of Romaine lettuce. One of the easiest entry points to the world of kale is the smoothie. Pair your kale with fruits in the smoothie to help distract your taste buds from the slightly bitter flavor. Another thing to remember when adding kale to your smoothies is to remove the thicker, fibrous stems, as they have an unpleasant flavor that nobody needs to enjoy.

Smoothies are another way to add more greens to your diet. Most people do not consume the recommended daily intake of greens, which offer integral nutrients, such as fiber, magnesium, folate, iron, and vitamins A, C, and K. Statistically, people who eat more leafy greens have better immune function, optimized digestion, and have a lower risk of heart disease. Due to their low calorie content, leafy greens make great additions to your weight loss diet.

This smoothie isn’t all about kale, though. Peaches are low in calories and contain numerous health-promoting compounds, minerals, and vitamins. Fresh peaches are great sources of beta-carotene, which is a form of provitamin A that the body converts to vitamin A after ingestion. Vitamin A has been known to offer protection from lung and oral cancers, and helps maintain healthy mucus membranes and skin. Plus, peaches provide lots of potassium, which helps regulate heart rate and blood pressure.

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Given the season, you might be craving all things pumpkin. Allow us to steal your focus away from the mighty pumpkin and direct it toward butternut squash. Much like pumpkin, butternut squash has an orange flesh that is celebrated for not only its flavor, but also its nutritional benefits. 

Butternut Squash Nutrition

Even though butternut squash is typically available year round, it tends to be most abundant during fall. A lot of people consider it to be a vegetable, but it is technically a fruit, although it lends itself to both sweet and savory applications. It exhibits a slightly nutty and decadent flavor that beautifully absorbs warming spices like nutmeg, cinnamon, ginger, and turmeric. The following nutrients are present in 100 grams (g) of raw butternut squash:

• Calories: 48
• Protein: 1.15 g
• Carbohydrates: 10.5 g
• Fiber: 2 g
• Folate (vitamin B9): 55 micrograms (mcg)
• Magnesium: 15 milligrams (mg)
• Vitamin C: 7.6 mg
• Potassium: 329 mg
• Iron: 0.21 mg
• Manganese: 0.075 mg
• Calcium: 22 mg

Butternut squash is also a rich source of carotenoids, including beta-carotene, which are plant pigments that give it the vibrant orange color. Those compounds are provitamin A carotenoids, which the body converts to retinal and retinoic acid (the active forms of vitamin A). Vitamin A is necessary for cell growth, eye health, bone health, and optimal immune function. Continue reading to discover why you should add more butternut squash to your diet. 

May Lower The Risk Of Heart Disease

A 2016 study in 2,445 people demonstrated that the risk of heart disease lowered 23% for every additional serving of yellow or orange vegetables. Butternut squash contains antioxidants that have a positive impact on the heart. Although more research is necessary to better understand the relationship of butternut squash on heart health, the existing research is promising. Butternut squash also contains potassium, which helps lower blood pressure, enhance muscle strength, and aid overall heart function.

Helps You See Better

Thanks to the carotenoid content, butternut squash is one of the best foods for eye health. The body converts beta-carotene into vitamin A in the body, which works to promote healthier vision. Butternut squash also contains lutein and zeaxanthin, which are other carotenoid compounds. A review of several studies found that those carotenoids help minimize the damage from ultraviolet (UV) light from the sun and blue light exposure. Butternut squash also contains vitamin C, which works in conjunction with vitamin A to help prevent age-related vision issues, such as macular degeneration and cataracts. 

Supports Healthy Digestion

One cup of butternut squash provides nearly 10% of the recommended daily intake (RDI) of fiber. The squash provides both soluble and insoluble fiber. Soluble fiber moves slowly through the digestive system and forms a gel-like substance that helps feed healthy bacteria in the gut. Insoluble fiber helps the body process waste, improve overall gut health, and prevent constipation. Since fiber helps to fill you up, eating butternut squash may help stave off hunger cravings and aid weight loss efforts. Foods that are rich in fiber also help lower total cholesterol levels, improve blood sugar, and reduce the risk of heart disease. 

Benefits Immune Function

In case it isn’t evident by now, butternut squash is rich in beta-carotene, but that isn’t the only antioxidant it contains. Butternut squash is also rich in vitamins C and E, both of which lend a helping hand to the immune system. Researchers note that all of the antioxidants in butternut squash help fight free radical damage, support immune function, and encourage optimal cellular health. During cold and flu season, which tends to coincide with fall, you should eat more vitamin C-rich foods, such as butternut squash. 

May Benefit Diabetes Treatment And Prevention

The body converts the food you eat into energy as carbs that are broken down into sugar (glucose). Most people don’t typically monitor blood sugar levels on a regular basis. That isn’t the case for people with diabetes, and the CDC estimates that one in 10 Americans has type 2 diabetes. You can prevent the disease or eradicate the need for medication by making smarter, healthier lifestyle choices, such as eating a balanced diet. Butternut squash offers some anti-diabetic properties, according to some research. Although it contains carbohydrates, which get a bad rap, the other nutrients are of greater importance.

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Are you inching closer to the sea of menopause? Perhaps you are trying to navigate the waters and balance hormonal shifts, mood swings, and hot flashes. Whatever the case, an often overlooked aspect of menopause is heart health. 

Menopause is a natural phase of a woman’s life. It is the natural physiological transition that marks the end of a woman’s reproductive years. To think that menopause is a disease or disorder is incorrect; rather, it is a normal part of aging. The time leading up to this phase of life is known as perimenopause, and the phase after is post-menopause. 

Menopause can also mark a turning point for cardiovascular health. Researchers note that a woman’s risk of developing heart disease starts to increase during menopause. In fact, a new large scale study focused on four lifestyle factors that may improve or detract from long-term heart health. 

Menopause Is A Window Of Opportunity For Heart Health

In order to better understand how lifestyle habits affect heart health during menopause, researchers observed 3,000 women going through the transition with an average age of 46. They belonged to a long-term health study that included participants from all backgrounds across the United States. During the study, the researchers tracked eight key areas known to impact heart health, and they were as follows:

• Sleep
• Diet
• Nicotine exposure
• Blood sugar
• Cholesterol
• Blood pressure
• Weight
• Physical activity

Over the course of the study, researchers monitored how changes in these eight habits affected outcomes, such as overall longevity, stroke, and heart attack. What makes the research so empowering is that it didn’t solely focus on who had perfect health from the beginning of the study. The study revealed that even small improvements over time could make meaningful changes to heart health. The four habits that matter most, which researchers determined using the Life’s Essential 8 (LE8) tool, are detailed below:

• Sleep quality: Researchers considered this the most surprising finding during the study. Sleep health emerged as a standout predictor, sometimes more than blood pressure. Women who slept better during the study experienced lower risks of heart disease and lived longer.
• Nicotine exposure: It shouldn’t come as a surprise to you that smoking or ongoing nicotine exposure significantly increased the risk of cardiovascular disease. Quitting smoking, or never starting, can make a big difference in heart health. 
• Blood pressure control: High blood pressure is the silent killer for a reason: it is a consistent predictor of heart disease. During the study, researchers observed that controlling blood pressure during midlife had a protective effect against heart disease later in life. 
• Blood sugar regulation: According to health experts, high levels of glucose can damage blood vessels over time. Even modest improvements in blood sugar management can have positive long-term outcomes. 

Small Changes Have A Big Impact

Only one in five women who took part in the study met ideal positive measures for cardiovascular health. The silver lining is that even women who started off with lower scores saw significant benefits when they improved them via the measures listed above. That means that you do not need to be perfect to effect change. You can put in the work and make small changes over time to have a positive outcome. What does that look like, though? 

• Monitor your blood pressure regularly and talk to your doctor if you have any concerns.
• Stop smoking (provided you smoke) by seeking out supportive resources that help you quit the bad habit. 
• Replace sugary snacks with protein-dense, fiber-rich options to regulate blood sugar. Don’t eat chips when you can have a handful of almonds or an apple with almond butter. 
• Create a consistent bedtime routine that supports deeper, quality sleep.

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One of the scariest things about heat stroke is that people are not aware of when they are in danger until it’s too late. By the time symptoms occur, you are too confused or delirious due to nerve damage. If you want to ensure that your health is never in harm’s way during hot weather, take preventative measures to hydrate the body and keep yourself cool. Additionally, avoid actions that increase your risk of developing heat stroke, such as engaging in hot yoga or exercising in direct sunlight. 

What Is Heat Stroke?

Heat stroke is a serious, potentially life-threatening condition that occurs when the body is no longer able to regulate its internal temperature. That causes core temperature to rise rapidly, typically to temperatures above 104 degrees Fahrenheit. That is considered a medical emergency and requires immediate attention to save your life. Without prompt treatment, heat stroke can result in organ damage, brain injury, or even death. The two primary types of heat stroke are:

• Classic (non-exertional) heat stroke: This type of heat stroke affects vulnerable populations, including young children, older adults, and people with chronic illnesses. It usually occurs after prolonged exposure to high temperatures in poorly ventilated areas during heat waves. You do not need to physically exert yourself to develop this type of heat stroke. 
• Exertional heat stroke: This type of heat stroke affects healthy, active individuals, especially military personnel, laborers, and athletes. They perform intense physical activity in hot and humid conditions, and heat stroke can progress rapidly. 

Once the body’s core temperature rises, all of the innate processes that are in place to regulate core temperature break down. That creates serious, life-threatening problems, such as loss of consciousness or organ damage. If the heat index is higher than 90 to 95 degrees Fahrenheit, the number of deaths caused by heat illness increases. Do your best to stay cool and prevent heat-related illness and heat stroke with the following tips. 

Avoid Sugary Drinks, Caffeine, And Alcohol

Hydration is the goal when the weather is hot, so there is no sense in drinking beverages that dehydrate the body. Avoid sugary drinks, alcohol, and caffeine because they dehydrate the body by increasing urination and expediting electrolyte loss. Consuming too much sugar can also lead to inflammation, which makes heat stroke even worse. Sports drinks are marketed to keep you hydrated during physical activity, but many of them contain excess sugar and added chemicals. Opt for a natural electrolyte drink instead, such as unsweetened coconut water, mineral water, and even pickle juice. 

Check Your Medications

There are many medications that can increase the risk of heat stroke. The reason for this is because they affect how the body reacts to the heat, or they interfere with your salt and water balance. Some medications that can alter the body’s ability to deal with hotter temperatures are:

• Laxatives 
• Diuretics
• Antihistamines
• Antibiotics
• Medications for seizures
• Antipsychotics 
• Antidepressants
• Drugs for heart disease, cholesterol, and blood pressure

Drink Lots Of Water

The most important thing you can do for the body when the weather is scorching is to drink a lot of water. The heat makes you sweat, which means that you lose both water and electrolytes. Drink two to four cups of water every hour when you are outside or exercising. If you wait until you are thirsty to drink water, you are already in a mild state of dehydration. Keep drinking water to lower your risk of heat stroke, and make sure that your children and those higher at risk do the same. 

Eat Hydrating Foods

In addition to drinking water, you can also eat water-rich foods. Many fruits and vegetables contain a lot of water, vitamins, minerals, antioxidants, and other valuable electrolytes that benefit the body. These fruits and vegetables can help you maintain fluid balance, keep blood pressure levels in check, and aid with nerve signaling. Some of the best hydrating foods include:

• Watermelon
• Tomatoes
• Cucumbers
• Grapes
• Kiwi
• Coconut water
• Zucchini
• Bell peppers
• Berries
• Pineapple
• Broccoli
• Avocado
• Radishes

Avoid Direct Sunlight

If you are sensitive to hot weather, avoid heat stroke by limiting your time in direct sunlight. If you have to be outside, do your best to find shade, or bring an umbrella and hat to keep yourself shaded. Midday heat is the worst, so do your best to avoid being outside during that time of day. If you want to exercise outside, schedule your workouts earlier or later in the day when the temperatures are cooler.

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Currently, there is available research that indicates the benefits of adding some spice to your life. The active ingredient in cayenne, known as capsaicin, is believed to be the source of cayenne’s benefits. We’ll get into that as we move through this article. All that said, does drinking cayenne pepper water mean that you’ll get all the goodness from capsaicin? Continue reading to find out. 

Cayenne Pepper And Capsaicin

Cayenne pepper kicks any dish up a notch. In recent years, celebrities have publicly sworn by sipping on cayenne pepper water. The claims are that it promotes weight loss and may aid with pain management. Can a few sips of pepper water really benefit the body that much, though? There is about 2,500 micrograms of capsaicin per gram of cayenne pepper powder, according to information from 2017. 

Researchers note that large amounts of cayenne could cause potential toxicity in the body. The amount of capsaicin found in cayenne is so small that drinking cayenne water won’t do much harm. Preliminary animal research found that rodents benefitted from capsaicin intakes that made up less than one percent of their diets. Researchers estimated that dosages in the range of 30 to 40 milligrams may be appropriate for the average person. The good news is that that is way more spice than most people could naturally eat, even those who can tolerate spicy food. 

Cayenne pepper is not the hottest pepper in the world, especially when you consider the Scoville heat scale. It contains about 5,000 to 25,000 heat units, while pure capsaicin tops the Scoville scale with 16 million heat units. Depending on your spice tolerance, too much cayenne may cause mouth pain or upset stomach. Fortunately, cayenne pepper water also includes lemon juice, so the lemon may help balance the spice. You can enjoy it warm or iced and experience the following possible benefits. 

Improves Digestion

In Critical Reviews in Food Science and Nutrition, food researchers concluded that cayenne pepper is a potent gastrointestinal stimulant. It may help to increase the digestive tract’s ability to receive and process micronutrients. Capsaicin also boosts gastric blood flow. Additional research from 2016 found that capsaicin was able to stimulate the digestive process. Researchers did emphasize, however, that more research was necessary to determine the right dosage of cayenne to provide these benefits, and that didn’t include cayenne water. 

Provides Antioxidants

Of all the possible benefits in this article, this one has the most evidence and research. Cayenne pepper, in addition to other vibrantly colored produce, is a natural source of antioxidant compounds. A 2016 review found that cayenne’s antioxidants can help fight off damage to cells. Regularly consuming foods and beverages high in antioxidants can help lower the risk of developing heart disease and certain types of cancers, according to the Cleveland Clinic. 

Protects The Heart

Due to its ability to help dilate blood vessels, cayenne pepper water may have some cardiovascular benefits. By dilating blood vessels, blood can flow more freely, which helps promote better circulation. Some animal studies indicate that this blood vessel dilation may discourage plaque formation in the arteries. It isn’t clear yet how these results translate to humans, nor is it clear how much cayenne pepper water one would have to drink to reap those benefits. 

Supports Weight Loss Efforts

A lot of people report that cayenne pepper water is the miracle weight loss beverage. How true is that, though? There is some evidence that links capsaicin to fat breakdown, but it isn’t the quick-fix weight loss drink it’s touted as. In various small human and animal trials, capsaicin was linked to breaking down fat cells and increasing the rate at which calories are burned at rest. There is no recommendation on how much cayenne pepper water a person would have to consume to promote weight loss yet. It also does not counteract poor dietary choices, and there are more sustainable ways to lose weight.

May Suppress Appetite

A small 2014 study found that adding capsaicin to the diet of a small group of adults increased feelings of fullness and satisfaction. This may help ward off overeating. Just keep in mind that the small study used capsaicin pills at about 1.3 grams of red chili pepper that had a Scoville heat unit of 39,050. Each participant ate a dose for each meal for 36 hours and did not drink cayenne pepper water.

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You know what’s unfortunate? It’s the fact that papaya does not get a lot of love during the summer months. Papaya is a delicious, must-try fruit that is naturally sweet and creamy. When you blend the papaya with the homemade almond milk, chia seeds, and other ingredients, the result is a smooth chia pudding that is almost less chia and more pudding. That means that if you tend to steer clear of chia pudding because of the lumpy, tapioca-like texture, this recipe is for you.

Besides being incredibly tasty and tropical, papaya is a nutrient-dense fruit. Research indicates that papaya may improve everything from blood glucose levels in people with diabetes to blood pressure levels for people prone to heart disease. Many scientists attribute papaya’s benefits to papain, a proteolytic enzyme in papaya. It works to break down proteins into smaller fragments, which is why papain is used as a meat tenderizer. Some research shows that papain may reduce inflammation related to joint conditions, in addition to neuropathic pain from fibromyalgia.

When it comes to choosing your papaya, you do not want a green one, unless you plan on making green papaya salad. There are two main varieties of papaya: Hawaiian and Mexican. The former variety is much smaller, a little more expensive, and packs a sweeter flavor than the larger Mexican papayas, which tend to have a milder flavor. Whichever papaya you choose, make sure to scoop out the seeds first before blending the flesh with the chia pudding ingredients.

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Berberine is a naturally occurring compound in many plants. For thousands of years, it has been used in Traditional Chinese Medicine (TCM), Ayurveda, and other medicinal traditions to treat digestive disorders, inflammatory conditions, and infections. Some research indicates that it may offer protection against high blood pressure, diabetes, and high cholesterol, among other conditions. 

What Is Berberine?

Extracted from several plants, berberine is a bioactive compound that belongs to the alkaloid class. It is yellow and typically used as a dye, despite its long history in traditional medicinal applications. Modern evidence suggests that it exhibits impressive health benefits that may address chronic conditions. As of now, limited human research indicates that berberine may lower cholesterol, triglycerides, and blood sugar levels. This is of great interest to the health experts because these are reversible risk factors for heart disease. Although it appears to be safe and only causes a few mild side effects, you may want to consult a healthcare professional if you are interested in taking it. 

How Does Berberine Work?

There have been hundreds of studies on berberine’s effects on the body. According to animal studies, one of berberine’s primary actions is to activate AMP-activated protein kinase (AMPK), an enzyme inside cells. Found in cells throughout the body, AMPK has an active role in regulating metabolism and energy levels. Berberine also has an effect on other molecules inside cells, potentially affecting which genes are turned on or off. That may help protect against many chronic health conditions, but more research is necessary on this matter. Continue reading to learn more about berberine’s health benefits. 

May Protect Against Bacterial Infections

A 2022 study found that berberine helped prevent the growth of Staphylococcus aureus. Researchers note that this bacterial strain can cause sepsis, pneumonia, meningitis, and a range of skin conditions. Another study found that berberine exhibited an ability to damage the DNA and protein of certain bacteria, due to its antimicrobial activity. 

It Helps Lower Blood Sugar Levels

According to many studies, berberine can significantly lower blood sugar levels in people with type 2 diabetes. In 2008, study authors monitored a group of 116 participants who took one gram of berberine per day. The results indicated that berberine lowered fasting blood sugar by 20%, and it also lowered hemoglobin A1c (HbA1c) by 12%. Additionally, berberine improved blood lipids, including cholesterol and triglycerides. Researchers note that berberine seems to work in several ways to aid these processes:

• Decreases sugar production in the liver
• Reduces insulin resistance to make insulin more effective
• Increases the amount of beneficial bacteria in the gut
• Slows the breakdown of carbohydrates in the gut
• Increases glycolysis, which helps the body break down sugars inside cells

May Aid Weight Loss

There is a lot of attention on berberine because it may be a viable weight loss supplement. An older 12-week study involved people with obesity who took 500 milligrams (mg) of berberine three times daily. At the end of the study, participants experienced five pounds of weight loss, on average, with a 3.6% reduction in body fat. A review of 12 studies noted that supplementing with berberine led to significant reductionist body weight, belly fat, and body mass index. It was also effective at decreasing C-reactive protein, a marker of inflammation. Other research found that berberine works to inhibit the growth of fat cells at a molecular level, which may promote weight loss. Although existing research is promising, more research is necessary to determine berberine’s weight loss effects.

It Helps Lower Cholesterol

If you have high levels of triglycerides and LDL cholesterol, you have a higher risk of heart disease and stroke. Some research suggests that berberine may help lower LDL cholesterol and triglyceride levels. One review of both animal and human studies found that berberine exhibits cholesterol lowering effects. Researchers believe that berberine’s effects are similar to drugs that reduce high cholesterol. The only difference is that berberine does not cause the same side effects. 

May Benefit People With Obesity

There is an obesity epidemic in the United States, and it increases a person’s risk of type 2 diabetes, heart disease, high cholesterol, and high blood pressure. One review found that people who took 750 mg of berberine twice daily for three months experienced significant weight loss. Another double-blind study monitored people with metabolic syndrome who took 200 mg of berberine three times daily. Participants experience decreases in their body mass index scores. Finally, some research suggests that berberine works similarly to metformin, a drug that doctors typically prescribe people with type 2 diabetes. Additionally, berberine works to alter gut bacteria, which may benefit people with diabetes and obesity.

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