The link between diet and the risk of developing dementia is not new. Various eating patterns can either reduce or increase a person’s dementia risk. For example, the Mediterranean and MIND diets prioritize foods, such as vegetables, fruits, whole grains, lean proteins, and legumes, that improve cognitive function. On the other side of the equation, there are foods that increase the risk of cognitive decline. 

It should not come as a surprise that sugar is under a white hot light. Research indicates that excess sugar intake can harm both overall health, including brain health. According to the researchers behind this new study, sugar can interact with your genetics and impact long-term brain health. Continue reading to learn about key points of the study. 

About The Study

Researchers asked the following questions for this study:

• Does sugar intake (including added and total sugars) increase the risk of dementia?
• Does a person’s genetic makeup change that relationship?

In order to answer those questions, researchers observed dietary data from over 158,000 people in the UK Biobank, a massive study looking at how genetics, environment, and lifestyle habits influence disease. Researchers also calculated the genetic risk scores for sugar metabolism, dementia risk, and gut bacteria. The reason they examined gut bacteria is because of the role the gut-brain axis plays in disease development. They monitored the number of participants diagnosed with dementia for about 10 years. 

How Does Added Sugar Increase Dementia Risk?

The results of this study were consistent with previous studies: sugar intake increases the risk of dementia. Specifically, a higher intake of free sugars (the sugars added to foods or those found in syrups and fruit juices) was linked to a 43% higher risk of dementia. In fact, even natural sugars found in fruits and dairy products were linked to a minor increased risk of dementia. That said, the presence of fiber and antioxidants in those foods outweighs any potential downsides. 

Through the study, researchers noticed that genetics influence the risk of dementia. Participants who had genes tied to poor sugar metabolism, higher dementia risk, or certain gut flora were more vulnerable to the effects of sugar. Specifically, Oscillospira and Ruminococcaceae UCG-014, two types of gut bacteria, stood out as influential to dementia risk. 

Why Are Added Sugars So Problematic?

Added sugars and free sugars (found in pure sugar sources like honey, syrup, and fruit juices) are quickly and easily absorbed into the bloodstream. Because of that, they spike blood sugar and insulin. Additionally, these foods lack the fiber and nutrients that offer brain protection, which ultimately makes them more harmful over time. 

How To Reduce Your Risk Of Dementia

There are a number of ways to reduce the risk of dementia, such as exercising and taking certain vitamins. In the case of this study, you can protect your cognition by reducing the intake of free and added sugars. Perhaps you opt for plain Greek yogurt instead of sugary, fruit-flavored yogurt. You can replace unhealthy, carbs snacks with whole foods, such as apples and almond butter. Swap out the sugary drinks with unsweetened varieties. Cook your meals at home to control the sodium and sugar content. Other science-backed ways to reduce dementia risk include:

• Stay active: Exercise benefits the heart and the brain! A 2024 study found that being physically active every day, be it walking the dog, gardening, or household chores, can help improve cognitive processing speed, which ultimately keeps the brain sharp.
• Limit alcohol intake: Various studies show that excessive alcohol intake increases the risk of Alzheimer’s disease and dementia. If you currently drink alcoholic beverages, consider reducing the amount and frequency at which you do so. 
• Take a vitamin D supplement: According to one study of over 1,600 older adults, those with a moderate vitamin D deficiency had a 50-70% higher risk of dementia. Supplementing with vitamin D is an effective way to help prevent a deficiency. Consult your healthcare professional to determine the right amount to take. 
• Prioritize your sleep: Quality sleep matters, not just for energy levels, but also for your brain. In fact, it is one of the most powerful ways to maintain cognitive health. Sleep helps support memory retention and reduces brain inflammation.

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When the sun is shining, you need a refreshing beverage, in addition to your water of course. You need to have water on you all day during these hot summer days, but you can enhance your hydration efforts, while delivering some much needed nutrients and electrolytes to your body, with this peach mango agua fresca. What is an agua fresca, you ask? The literal translation means “fresh water,” and it is a light, non-alcoholic beverage popular in Mexico and Central America.

Traditionally, an agua fresca blends fresh fruit with water and some sort of sweetener, typically a lot of sugar, and maybe a hint of lime juice, depending on the recipe. What separates this agua fresca recipe from the others is that it does not contain an entire bucket of sugar. The natural sweetness from the peaches is all you need, but you can add the optional agave nectar if the beverage is not sweet enough for your liking. You may also prefer the agave nectar if the lime you use has a little extra zing or zest to it, meaning it is tarter than you expect.

Unlike other juicing recipes, this one does not require a juicer. Blend everything together in a blender until it is very smooth and you no longer see any bits of peach or ginger. To serve, you have to pour the mixture through a cheesecloth or nut milk bag to avoid taking large gulps of peachy ginger pulp.

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People have been searching for ways to boost their immune systems forever. Researchers continue to investigate supplements, nutrients, and diet modifications that can encourage healthy immune function. The good news is that the lack of scientific evidence hasn’t stopped new products from emerging, usually with creative delivery systems. 

One of the more recent and popular items for healthier immune function is wellness shots. These are not alcoholic shots, nor are they the kind administered via a needle, just to be clear. These little shots claim to deliver immune-boosting nutrients via one gulp of liquid. They are readily available in grocery stores, health food stores, and juice bars. And because people want quick and efficient ways to make it through cold and flu season unscathed, these little shots are very popular. 

What Are Wellness Shots?

These little one- or two-ounce bottles contain a mixture of fruit or vegetable juices, apple cider vinegar, and herbs and spices. Some of the herbs and spices in these wellness shots have been used in traditional and folk medicine for hundreds of years. A 2022 report on the beverage industry found that these beverages have become a preferred way to obtain vitamins, more so than pills or gummies. You can down them quickly, making them more attractive than smoothies or juices. 

What Health Claims Do These Shots Make?

Lots of juices are advertised as “immune-boosting” or “germ-fighting,” but how valid are these claims? Like most foods, immunity and wellness shots can be marketed with similar vague health claims. Because they are not subject to the approval of the U.S. Food and Drug Administration (FDA), wellness shots can use these types of phrases. Marketing language, therefore, is often exaggerated. 

A few common phrases that are associated with wellness shots can include “boost immunity” or “strengthen your immune system.” That means that these wellness shots imply that they will help you not get sick, or recover faster if you are already sick. In reality, the immune system is a lot more complicated than that. 

According to dietary research, adequate vitamins, minerals, macronutrients, and calories play a role in how your immune system functions. Some nutrients do have more of an impact on the growth and function of immune cells. Getting “mega doses” of those nutrients doesn’t supercharge your immune system, according to health experts. That is because the body can only use a certain percentage of those nutrients.

What Does The Research Say?

Research shows that diet will not prevent you from catching a cold, flu, or even COVID-19. That said, there is some evidence that a wellness or immunity shot can help ease cold or flu symptoms if they contain certain nutrients. Research states that both vitamin C and zinc can help shorten the duration of a cold, provided you supplement with them before getting sick. Unfortunately, the dosages of those nutrients that have been studied are not the same as the amount in immunity shots. 

Some wellness shots claim to boost energy levels or improve mental clarity, but they don’t define what that means. We need not discount the positive effects of a balanced diet, though. Diet does help improve the way the immune system functions, but it’s not the end-all, be-all. The unfortunate reality is that no food or special diet can prevent all sickness and disease. Too many other factors are out of an individual’s control. 

What To Look For In A Wellness Shot

If you want to know if a wellness shot is worth the hype, you have to check the ingredient list. Focus on the first one listed because ingredients are listed by weight. The first ingredient is the bulk of the wellness shot, according to health experts. Researchers note that several ingredients have undergone lots of scientific studies and are great additions to wellness shots. Those ingredients are as follows:

• Turmeric
• Ginger
• Oregano oil
• Vitamin C
• Zinc

The Takeaway

If you are a healthy individual, wellness shots are not going to harm your routine, unless you’re allergic to the ingredients in the shots. Unfortunately, there is no proof that taking these shots will improve your overall health or shorten the duration of illness. That said, a well-balanced diet rich in fruits and vegetables will contribute to vibrant overall health.

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It is no secret that we love to create recipes that utilize seasonal produce items. The summer sun is shining, which means a plethora of new produce items should be showing up in your local grocery store. Among those items, you should see an array of melons, including watermelon, cantaloupe, honeydew, and maybe other varieties, depending on your location. Although not technically a melon, cucumber is another popular summer fruit. Believe it or not, cucumber belongs to the same plant family, Cucurbitaceae, as watermelon.

When you make beverages with naturally sweet ingredients, such as the cantaloupe, you do not need to add extra sweeteners, such as maple syrup or raw agave nectar. Cantaloupe is not only sweet and delicious, but it is also rich in a variety of nutrients and health properties. Like apricots, grapefruit, oranges, peaches, tangerines and mangos, cantaloupe is a great source of beta-carotene. This valuable carotenoid gives cantaloupe its orange color, but it also converts to vitamin A in the body, where it is used to fight free radicals and benefit eye health, immune function, and support red blood cells.

Although cantaloupe provides great nutrition and sweetness for this refreshing beverage, we cannot ignore the cucumber. Like cantaloupe, cucumber is a wonderfully hydrating fruit that helps enhance immune function due to its vitamin C content. Some test-tube and animal studies indicate that cucumbers may help regulate blood sugar levels. In a 2016 test-tube study, for example, cucumbers were effective at reducing oxidative stress and preventing diabetes related complications. More research is still necessary on this matter, though. What does not require more research is the deliciousness of this refreshing summer beverage!

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Cue the music because summer’s here and the time is right for juicing with some beets. Anyone? Sometimes, you run out of recipe ideas for homemade juices. What do you do in these situations? Perhaps you look up some recipes, searching for juices with ingredients you already have at home. When we need inspiration, we will try to make juices that focus on ingredients that are all the same color.

In the case of this recipe, we wanted to highlight red ingredients, many of which are in season. If you are familiar with our website, you know how much we emphasize using seasonal produce items. This recipe works because it contains simple ingredients that are nutrient-dense and perfectly balanced. It contains a nice blend of fruits and vegetables (well…fruits and vegetable), so the sweetness of the fruits balance the earthiness of the beet. This juice is hydrating, filling, and you can adjust the amount of beet you use if you are new to the world of beets.

Although you can use any mix of berries, we encourage you to use the red ones, such as strawberries, red currants, and raspberries. Just be mindful that currants can be quite sour, and so can the cherries if you pick them incorrectly. Any type of cherry works, but just remember to remove the pits and stems prior to juicing them. Can’t find cherries or they are too costly? Use a little more berries and watermelon!

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When you think of a crisp, freshly made juice, fennel is probably not the first ingredient that tops the ingredient list. Most people think of freshly squeezed orange juice or carrot, apple, beet juice. There are countless recipes, many of which are in our Smoothies and Juices recipe section, but we wanted to stray from the path well-traveled today and offer something new. This is a fantastic green juice recipe that has a mild anise flavor with the zing of fresh lemon and ginger, while the apple provides a lovely sweetness.

As a whole, this juice may help combat inflammation in the body. Fennel is naturally rich in valuable plant compounds, including quercetin, limonene, and chlorogenic acid, to name a few. Various studies indicate that that a diet rich in plant compounds such as these can help reduce the risk of chronic health conditions, including obesity, heart disease, and type 2 diabetes. Because fennel contains beta-carotene (another beneficial compound) and vitamin C, it may support collagen production and tissue repair. These two processes help maintain healthy looking skin, as well as mucus membranes that protect the respiratory tract.

While we could go on about the health benefits of fennel, it isn’t the only ingredient in this juice. You’ll thank us for that once you drink it! Green apples offer pectin, which has demonstrated an ability to lower LDL (bad) cholesterol levels. They also have a crisp flavor when compared to Red Delicious or Fuji apples. Lemon is packed with vitamin C and helps promote alkalinity within the body. Consider using a Meyer lemon for a sweetly tart flavor. Finally, ginger adds a lovely kick with numerous antioxidant and anti-inflammatory compounds. This is a juice you’ll grow to love; we’re certain of it!

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Anyone in the mood for a….mocktail? This delicious creation is going to change your holiday party game. Whether you are hosting a party or attending one, you can make this tasty beverage and enjoy yourself without the extra sugar and calories that come with traditional alcohol beverages. This is also an excellent drink to enjoy if you are a friend of Bill W (a person who belongs to the Alcoholics Anonymous program, for those who didn’t get the reference).

This refreshing non-alcoholic beverage hits all the rate notes. It is sweet yet tart and bright with a festive finish. It hits all the right notes for special holiday occasions. You can celebrate the holidays or ring in the New Year with this refreshing beverage. Planning a dry January? This drink is perfectly suited for your newly sober lifestyle. You can even drink this with your kids, so long as you let them drink sparkling water.

Although the cranberries are optional, we encourage you to incorporate them into your beverage. The reason for this twofold: they make the drink more visually stunning and they add a subtle tartness to the drink. Plus, fresh cranberries are loaded with antioxidants and have a limited window of availability in grocery stores. You can even add fresh pomegranate arils to your drink for added visual appeal. Finally, make sure that you choose 100% pure pomegranate juice, as many store bought varieties can contain a lot of added sugars. Cheers to your health!

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If ever there was a recipe that was focused on green ingredients, it’s this one. All but two of the ingredients are green, and the ones that are not exhibit some impressive health benefits. Before we get into the ingredients, let us first cover what wellness shots are. Wellness shots are essentially concentrated juices made from nutritious ingredients. You may have seen turmeric ginger immunity shots in health food grocery stores. You know…those little tiny bottles with orange-yellow liquid inside them? Think of these wellness shots as their green counterparts.

Why should you make your own wellness shots? As with any homemade item, you have full control of the ingredients. For these wellness shots, you can always switch up the ingredients based on the nutrients you want in them. Perhaps you would enjoy beets, carrots, apples, and ginger, or oranges, lemon, turmeric, and persimmons. The possibilities are endless, and you can use the natural sugars in the fruits you use as sweeteners. There is no need for added sugars, preservatives, or anything else that will help maintain shelf life.

The ingredients in these green wellness shots were selected based on their nutritional profiles. These ingredients contain a mix of essential vitamins and minerals, such as vitamin K, vitamin A, vitamin C, digestive enzymes, water, and an array of antioxidant compounds. Both celery and cucumber are rich in water, which work to aid your hydration efforts. Finally, almost every single ingredient in these wellness shots boosts the immune system in one way or another. Drink one of these to start your day!

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Trick-or-treating on Halloween is a time-honored tradition for many children. The costumes and decorations seem to get more impressive as the years go by. People become heavily invested in transforming their front lawns into clown mayhem. Others prefer to go all-out with their costumes and let other people go to the extravagant level with home decorations. 

That’s all well and good and enjoyable for all, but we haven’t touched on the hot topic that all parents discuss on this unofficial holiday: candy. As a general rule, it’s wise to have a good balance of healthy food and junk food. For children, proper nutrition is integral for their growth, development, learning, and overall health. Some children have a fairly decent understanding of candy and only need a couple pieces to satiate their sweet tooth. Other kids continue to open wrappers and shove their faces full with any sweet creation they collected while trick-or-treating.

About 89% of children participate in Halloween activities, so it is important for parents to have some tricks of their own. Kids will undoubtedly wonder why they cannot have more treats, so you need a few ideas to avoid sugary meltdowns. Continue reading for some helpful information and a few surprisingly fun and enjoyable treats.

Don’t Forget Halloween Traditions

Candy is but one focal point of Halloween, and we encourage you not to forget other fun traditions. Get your children involved with decorating the house, carving pumpkins, or have them contribute to their own costume creation. That will usually inspire them to carry these traditions through the rest of their lives. Perhaps they become thrifty creative types who go all out on costumes every year!

Find Other Uses For Candy

There are many programs available if you want to donate candy to troops, sell it, or even give it away. If you do not want the candy your child collects to go to waste, you can freeze it or even bake with certain types. Since the holidays are around the corner, you may consider making gift baskets with the candy.

Set Limits

Do not let your child keep the candy in their bedroom. You should keep the candy in a secret location in the kitchen. Children are crafty and may find ways to sneakily steal some candy, especially if you keep it off limits for good. Do your best to divide the Halloween haul into small portions and put limits on the amount your child eats. That way you are not denying them their treasure; rather, you are letting them enjoy it in moderation.

Keep Your Expectations Realistic

Around the time of Halloween, children will eat sweet stuff, be it at school, at home, while visiting a shop, or after trick-or-treating. You may expect some Halloween trading to happen during school lunches. Or perhaps they enjoy a small treat after dinner. Just set expectations that your children will have some candy. Depriving them of that candy may actually cause negative outcomes. 

Halloween lands on October 31, but the entire month is Halloween Safety Month. This is a good time to talk with your children about safety while they are out trick-or-treating. It is also a good idea to educate your children about portion control and the effects of sugar. To help enjoy healthier treats than candy, here are a few fun Halloween-themed recipes. 

Halloween Banana Ghosts And Clementine Pumpkins

A little chocolate never hurt anyone! That is especially true if you pair the chocolate with bananas and clementines. You can’t give these out to trick-or-treaters, but you can make them for your own household!

Click here to make the recipe. 

Frankenstein Avocado Toast

It’s alive! Create a monster avocado toast with this themed appetizer. It’s fun for everyone who sees it and you can get the whole family involved for assembly. Have one person assemble the different parts of Frankenstein’s monsters!

Click here to make the recipe. 

Homemade “Blood” Vial Juices

Pull out the festive stops this Halloween by making these healthy “blood” vials. These are much healthier than classic V8 juices, which are full of sugar. Get in the spooky mood with this “blood” juice that goes great over ice!

Click here to make the recipe.

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You won’t believe how much better this homemade cranberry juice is than the store bought varieties until you try it for yourself. You can adjust the sweetness to make this the beverage the perfect combination of sweet and tart. Plus, you get to utilize fresh cranberries, which most people avoid when they are in season. That is a sad reality because cranberries have a very limited season, usually from mid-September to late-November or early-December. The point is that you have about two months to use these flavor and nutrient bombs, so get them while the gettin’s good.

There are different types of bottle cranberry juice. The best variety to purchase is the 100% pure cranberry juice, which does not contain added sugars or preservatives. That juice only contains cranberries and the natural sugars in them. Cranberry juice cocktail, for example, can contain nearly 30 grams of sugar in an eight-ounce serving. That doesn’t include the other preservatives and chemicals that that juice cocktail contains.

Fortunately for you, you can avoid all of that if you just make your own cranberry juice. Unlike a traditional juice recipe, this juice comes together with the aid of your blender. First, you will blend the cranberries and water until smooth. Once you do that, pour the blended cranberry mixture through a cheesecloth or fine mesh sieve and strain it into a bowl. Make sure to squeeze all the pulp to get as much liquid out as possible. Once you do that, add that strained liquid back to the blender withe the remaining ingredients, blend, and then serve over ice when ready.

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