As I often tell my clients, we don’t have to eat perfect all of the time, rather focus on eating well per the Mediterranean diet mentioned below 80% of the time (which includes moderate amounts of daily red wine) and eating freely without guilt the other 20%.

Living to 100 doesn’t have to mean a strict regimen of steamed vegetables and joyless meals. A healthy, balanced, and stress-free life includes happy hours, time spent with family and friends and the occasional glass of wine with delicious dinners. You can consume alcohol and live to a happy 100, even up to one drink daily for women, two for men. We know from blue zones centenarians that this is true: People in four original blue zones areas drink alcohol moderately and regularly. The trick is to drink one to two glasses per day with friends and/or with food. And no, you can’t save up all week and have 14 drinks on Saturday.

Here is some of the research and studies that give us a better understanding of how wine can help lead to a longer lifespan.

Cardiovascular Can-Do with Cannonau

Sardinians are famous for their daily consumption of the robust, regional red wine called Cannonau. Cannonau wine has two to three times the level of artery-scrubbing flavonoids as other wines. Small doses of this antioxidant-rich beverage throughout the day could explain fewer heart attacks and lower levels of stress among men in this region of the world. Another reason Sardinians may experience these wine health benefits is the way they consume it – always surrounded by good friends and good food. If you’re unable to find Cannonau at your local market, dry red wines in general offer similar health advantages.

[Editor’s Note: Cannonau is the Sardinian name for the red wine grape known elsewhere as Grenache or Garnacha.]

Mediterranean Mindset

Wine in moderation has been shown to be beneficial if consumed as part of a Mediterranean diet, which is defined by a high consumption of beans, greens, nuts, olive oil, and whole grains and a low consumption of meat and processed foods. This means that wine, as part of a healthy diet and lifestyle, can be beneficial to your health. It does not mean that wine will somehow “cancel out” the negative effects of a poor diet (high in processed foods and saturated fat).

Consuming wine alongside a meal can help the body absorb more of the flavonoids, the artery-scrubbing antioxidants, from the food eaten with it. Among many others, this recent study published in Advances in Nutrition showed that consumption of wine as part of a Mediterranean-style diet could reduce the risk of cardiovascular disease and some cancers, perhaps helped by the anti-oestrogens found in extra-virgin olive oil.

Movement + Wine

Sardinian shepherds often walk up to five miles a day tending to their flocks and carry with them a lunch of unleavened bread, fava beans, a small bit of Pecorino cheese, and a generous supply of local Cannonau wine. Daily activity is built into the ecosystem of life in the blue zones areas – every trip to the store or to a neighbor’s house occasions a walk. Centenarians move naturally all day long and according to a study completed by the European Society of Cardiology, moderate wine drinking and regular exercise is a combination that can be protective against cardiovascular disease.

A Drink to Remember

Resveratrol, the polyphenol found in the skin of grapes, is known to protect the body against damage that puts it at higher risk for cancer, heart disease, and dementia. According to a study by Philippe Marambaud, PhD, a senior research scientist at New York’s Litwin-Zucker Research Center for the Study of Alzheimer’s Disease and Memory Disorders, this compound can combat the formation of the plaque that is found in the brains of dementia patients.

In another study published in The Journal of Prevention of Alzheimer’s Disease, those who consumed alcohol at least once a week (hello, Wine @ 5), had significantly better cognitive function in old age than those who did not drink at all.

Live Longer, Better

Besides these more focused studies above, other research backs up the link between wine intake and a reduction in all-cause mortality. Moderate alcohol consumption (especially with meals and friends) could help you not only de-stress and loosen up, but also live longer.

There are many health benefits to drinking tea (which is one reason it is the most popular drink on the planet) and this article does a great job of explaining why.

Black, green, or herbal, we know tea is the longevity drink enjoyed among the longest-lived people in the world, but how does it work to extend longevity, relieve stress, protect against cancer, and decrease the risk of heart disease?

Why tea is a longevity beverage

With over 1,500 varieties, not including all the different herbal blends, it’s a comforting and pleasant drink with healing effects. In the blue zones, where it’s consumed regularly, it’s thought to be healthier than water. Green tea provides strong immune support for fighting diseases and prolonging a quality life. Tea leaves contain powerful antioxidants called polyphenols that help to prevent cancer, heart disease, osteoporosis, and other chronic problems. Polyphenols are normally found in large amounts in fruits, vegetables, grains, coffee, and wine. The specific polyphenols in tea are called catechins or EGCG, which are more powerful than the polyphenols contained anywhere else in nature.

How does tea prevent cancer?

Cancer cells have special properties that allow them to stay alive longer than normal, healthy cells. When normal cells die, cancer cells tend to grow and spread throughout the body.

Many studies have touted the effects of green tea on cancerous cells. It’s been found to slow the growth of lung cancer cells and breast tumors. Women who regularly drink green tea were found in a meta-analysis to have a lower risk of developing breast cancer. In the Prostate, Lung, Colorectal, and Ovarian Screening Trial, which included more than 100,000 people, researchers found that those who consumed green tea had a lower overall risk of all cancers.

Other research points to tea having little effect on cancer. More studies are needed. Even if the jury is still out on drinking tea to prevent cancer, there are plenty of other health benefits you can reap from drinking tea.

Can tea protect us from heart disease and high blood pressure?

If you are always looking for ways to improve your diet and make it more nutritious, you might want to give celery some serious consideration. April is National Fresh Celery Month, and we think this is a very worthwhile celebration. After all, celery is low in calories, full of nutrients, and offers a satisfying crunch!

Until recently, many people believed that celery didn’t have many dietary benefits beyond the fact that it only contains a few calories. It was even rumored that you expended more energy chewing celery than you took in by consuming it. However, we now know that celery actually packs a punch nutritionally and is a very healthy food to eat frequently.

Celery is actually an ancient crop that may have been first cultivated as long as 3,000 years ago in the Mediterranean. Among the ancient Romans, celery was considered an aphrodisiac. In later eras, it was touted for medicinal abilities and used to treat toothaches, anxiety, arthritis, and insomnia.

Now, we know more about why regular celery consumption is so healthy. Read on for five of its benefits.

Celery Helps Reduce Inflammation

Celery’s narrow green stalks are great sources of phytonutrients such as phenolic acids, luteolin, and quercetin. These antioxidants work within the body to inhibit inflammation and provide protection from serious conditions related to inflammation like some forms of cancer and arthritis. And a 2018 study at Mashhad University of Medical Sciences in Iran found that celery extract has an inhibitory effect on xanthine oxidase and serum uric acid levels, which can contribute to inflammation.1

Celery Promotes Better Digestion

High in both soluble and insoluble fiber, celery is a good choice for keeping your digestive tract running smoothly. Getting adequate fiber is important because it can prevent constipation and keep bowel movements regular. Celery also has a very high water content, which supports the digestive system as well. And celery was shown in a 2010 study at King Saud University in Riyadh, Saudi Arabia to benefit the lining of the stomach and reduce the occurrence of stomach ulcers.2

Celery is Linked to Cancer Protection

Certain flavonoids present in celery may be powerful cancer fighters. Two in particular, apigenin and luteolin, have been shown in several investigations to provide some protection from one of the most-deadly forms of this disease, pancreatic cancer. A 2013 study at the University of Illinois at Urbana-Champaign found that when exposed to apigenin, the flavonoid killed pancreatic cancer cells by inhibiting a particular enzyme, glycogen synthase kinase-3 beta, which, if left uninhibited, helps make cancer cells immortal.3

Celery Provides Cardiovascular Support

Many of the benefits of celery to the heart are likely due in part to its anti-inflammatory properties that we mentioned earlier. But another heart-healthy aspect of celery comes from phthalides, which are phenolic substances in this vegetable. The phthalides in celery help relax the smooth muscles around blood vessels. As the blood vessels can expand further, blood pressure is lowered.

Celery Reduces the Risk of Hyperlipidemia

Hyperlipidemia, or high cholesterol, is characterized by an overabundance of fats or lipids in the blood. This often asymptomatic condition is dangerous because it can make us more susceptible to heart disease and stroke. But a 2015 study at Ahvaz Jundishapur University of Medical Sciences in Iran found that celery extract lowered cholesterol and triglyceride levels effectively.4

When shopping for your celery, find the sturdiest stalks. If they are really fresh, they won’t have much bend. Look for leaves that are crisp and green, without yellow or brown discolorations. As for preparation, don’t cut it up too far in advance or your celery will lose many of its nutrients. You can, however, steam celery without losing too many nutrients. Just make sure you consume it within about five days of your purchase so it is at the peak of its freshness and quality.

Need some ideas for upping your celery intake? This vegetable goes very well in many soups, makes a great crunchy addition to salads, and is an excellent snack dipped in hummus or peanut butter.

• 1.Dolati, Karim; et al. “Inhibitory Effects of Apium graveolens on Xanthine Oxidase Activity and Serum Uric Acid Levels in Hyperuricemic Mice.” Preventive Nutrition and Food Science. 30 June 2018. Accessed 13 March 2019. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6047868/.
• 2.Al-Howiriny, T.; et al. “Gastric antiulcer, antisecretory and cytoprotective properties of celery (Apium graveolens) in rats.” Pharmaceutical Biology. July 2010. Accessed 13 March 2019. https://www.ncbi.nlm.nih.gov/pubmed/20645778.
• 3.Johnson, Jodee L. and Gonzalez de Mejia, Elvira. “Flavonoid apigenin modified gene expression associated with inflammation and cancer and induced apoptosis in human pancreatic cancer cells through inhibition of GSK-3B/NF-kB signaling cascade.” Molecular Nutrition and Food Research. 14 August 2013. Accessed 14 March 2019. https://onlinelibrary.wiley.com/doi/pdf/10.1002/mnfr.201300307.
• 4.Dianat, Mahin; et al. “The effect of hydro-alcoholic celery (Apiumgraveolens) leaf extract on cardiovascular parameters and lipid profile in animal model of hypertension induced by fructose.” Avicenna Journal of Phytomedicine. May-June 2015. Accessed 14 March 2019. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4469955/.

While water should be your go-to to help quench your thirst, tea is a close second. Herbal teas offer a multitude of health benefits, for everything from your heart and brain to your skin and even your mental health. Green tea in particular is packed with flavonoids, antioxidants and polyphenols that can help boost your health in a variety of ways. If you ever need an excuse to brew a cup, here are nine:

1. It helps maintain a healthy heart Research has linked green tea to many heart-healthy benefits, including reduced inflammation and oxidative stress, and lower blood pressure. Green tea helps improve blood flow and allows the arteries to relax, which can help lower cardiovascular risk. ECGC — a powerful catechin in green tea — has been linked to a reduced risk of arteriosclerosis, heart attack and stroke.
2. It promotes healthy vision The catechins in green tea are beneficial for healthy vision. Studies show they’re able to travel from your digestive system into the tissues of your eyes, to help protect you against glaucoma and vision problems.
3. It gives you a natural energy boost If you’re in need of a boost, skip the dangerous energy drinks and try green tea instead. The caffeine in green tea acts as a clean and healthy source of energy, especially compared to the sugary carbonated drinks that are overloaded with caffeine, then cause a crash later on.
4. It benefits your mental health Green tea contains L-theanine, an amino acid that can help you feel alert, but also relax your mind without the feeling of drowsiness. Studies also suggest that the EGCG in green tea provides sedative effects that help lower the body’s production of stress hormones.
5. It can help lower your risk of cancer Green tea contains multiple anticancer compounds, including polyphenols, antioxidants and EGCG. Polyphenols help shut down the production and spread of tumor cells and discourage the growth of blood vessels that feed tumors, by acting on molecular pathways. Studies have shown that EGCG acts as an antiangiogenic and an antitumor agent, and is also able to modulate tumor cell response to chemotherapy. Green tea has shown protective effects on skin, stomach, bladder, ovarian, breast, esophageal, colorectal, pancreatic, prostate and lung cancer.
6. It helps maintain healthy cognitive function The EGCG in green tea has been shown to decrease the production of beta-amyloid in the brain, preventing it from over-accumulating, which can lead to nerve damage and memory loss. Studies suggest green tea offers protection against Alzheimer’s disease.
7. It helps fight acne The powerful antioxidants in green tea help fight inflammation and bacteria — two factors that cause acne. Green tea may also help reduce sebum production and reduce your risk of breakouts. For home acne relief, steep a cup of green tea for 15 minutes, then let it cool. Mix in one-third [CO1] cup of apple cider vinegar and one-third cup of water, then soak a cotton ball with the solution and apply it to your problem areas.
8. It can help relieve arthritis pain  A few cups of green tea each day can help relieve pain from arthritis, thanks to quercetin, a powerful antioxidant and anti-inflammatory compound the tea contains. Studies show the polyphenols in green tea can also help improve immune responses in the body related to arthritis.
9. It helps relieve allergies The flavonoids in green tea help fight inflammation, which is a main component of pesky allergies. Studies suggest that drinking a few cups of green tea each day can help reduce sinus inflammation and improve allergy symptoms.

The main reason for this (and many other) nutritional deficiencies is that the soil has become depleted in minerals due to the way we are farming these days – more use of pesticides, herbicides, not rotating fields, less natural fertilization.

Please consider the best ways to get additional magnesium via food or supplements (per the article).

STORY AT-A-GLANCE

• Magnesium is required for the healthy function of most cells, especially your heart, kidneys and muscles
• Low magnesium is a powerful predictor of heart disease, and recent research shows even sub-clinical magnesium deficiency can compromise your cardiovascular health
• Low magnesium will impede your cellular metabolic function and deteriorate mitochondrial function, and is a component necessary for the activation of vitamin D
• Top reasons to optimize your magnesium level include optimization and regulation of vitamin D, preventing migraines and depression, improving brain plasticity and protecting your heart health
• Magnesium is also important for the prevention of kidney and liver damage, bacterial and fungal infections, impotence, multiple sclerosis, Alzheimer’s disease, premenstrual syndrome, osteoporosis, muscle cramps, Type 2 diabetes and mortality from all causes