ZOE's best health tips of 2024 - Part 1
ZOE Science & Nutrition
Deep Dive
What is the key to building sustainable healthy eating habits according to James Clear?
The key is to start small and focus on habits you can stick to even on bad days. James Clear suggests using the two-minute rule, which means scaling down your habit to something that takes two minutes or less to do. For example, if you want to read more, start with reading one page a day. Also, structuring your environment to encourage the desired behavior is crucial. For instance, placing fruits on the counter and hiding snacks can help you make healthier choices.
Why is eating 30 plants a week beneficial for health?
Eating 30 plants a week can lower cancer risk and help you live more healthy years. This is because plants are rich in fiber and polyphenols, which are beneficial for gut health and overall well-being. The fiber in plants reduces the risk of mortality by about 14% for every five grams consumed. Polyphenols, which are found in various plant foods, interact with the body and support the immune system, brain, and behavior. Eating a diverse range of plants also promotes a healthy gut microbiome, which is linked to better cardiometabolic health.
How can diet and lifestyle reduce the risk of dementia?
Eating a Mediterranean diet rich in a variety of plant-based foods, including fruits, vegetables, and healthy fats, can reduce the risk of dementia. This diet supports brain health by providing essential nutrients and polyphenols. Additionally, regular physical activity, such as walking for 45 minutes at least three times a week, can significantly lower the risk of dementia by improving vascular health, which is closely linked to brain health.
What are the health benefits of coffee, and how much should you consume?
Coffee can reduce the risk of heart disease by about 25% and has been shown to have anti-inflammatory properties. It contains fiber and polyphenols, which are beneficial for gut health. Consuming about three cups of coffee a day can provide about 4.5 to 5 grams of fiber, which is a quarter of the daily recommended intake. However, it's best to avoid instant coffee and opt for decaf if you want to skip the caffeine, as decaf still offers most of the health benefits.
What are the health benefits of olive oil, and how should it be used?
Olive oil, particularly extra virgin olive oil, has numerous health benefits including regulating blood sugar, helping with weight management, and preventing long-term diseases. It is rich in polyphenols, which are powerful antioxidants that nourish gut microbes and help fight inflammation. Consuming about four tablespoons a day, as shown in the PREDIMED study, can significantly reduce the risk of heart disease, stroke, and breast cancer. Olive oil should be stored in dark glass bottles, and it's best to use it raw for maximum benefits, though it can also be used for cooking to enhance the nutritional content of other foods.
What are the key findings from the research on menopause and diet?
Research by Dr. Sarah Berry and her team at Zoe found that following a healthier diet, particularly a Mediterranean-style diet, can significantly reduce menopause symptoms. The study showed a 34% reduction in overall menopause symptom burden, including symptoms like weight gain, changes in metabolism, loss of libido, and fatigue. The diet focused on reducing heavily processed foods and increasing the intake of unprocessed plant-based foods, fruits, vegetables, pulses, whole grains, and healthy oils.
- Structure your environment to encourage healthy behaviors.
- Start with small, manageable changes that you can maintain even on difficult days.
- The "two-minute rule" helps make habits easier to start.
- Building a habit takes time, and maintenance is key.
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