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This little-known super nutrient may be one worth knowing about. It helps prevent wrinkles and age spots, supports healthy blood sugar, and plays a role in protecting the body at the cellular level.

How It Protects Skin

This nutrient helps prevent wrinkles and age spots by protecting collagen from breakdown and reducing the inflammation caused by ultraviolet light exposure. It also helps prevent the wrinkles that can result from long-term high blood sugar, which causes a cross-linkage of collagen fibers that contributes to visible aging of the skin.

Blood Sugar Benefits

In a double-blind study, this nutrient was found to improve insulin sensitivity and fasting blood sugar levels — connecting skin health directly back to the same insulin and blood sugar mechanisms we’ve discussed throughout this series.

Supporting Healthy Cell Function

Research has also shown this nutrient may help slow the growth of unhealthy cells and support the body’s natural process of healthy cell turnover.

For more tips on natural health, download the free eBook Health Secrets at peacediet.org.

About Dr. Terry Shintani, MD, JD, MPH

Dr. Terry Shintani is a Harvard-trained physician and nutritionist, named a Living Treasure of Hawai’i and recipient of the U.S. Secretary of Health and Human Services Award for Excellence. He is the creator of the Peace Diet and the landmark Waianae Diet — published in the American Journal of Clinical Nutrition and cited over 137 times — and the author of 16 books on natural health and nutrition, drawing on more than 35 years of clinical practice in Honolulu, Hawaii.

Learn more about Dr. Shintani’s work and recognition: NLM Native Voices

Sources:

• NIH/PubMed — Polyphenols, Collagen Cross-Linking, and Skin Aging
• NIH/PubMed — Ellagic Acid and Insulin Sensitivity: Double-Blind Trial
• NIH/PubMed — Ellagic Acid and Cellular Health

Is there a type of carbohydrate that’s lower in calories and lower in glycemic index than most carbs? The surprising answer is yes.

The Basics

In general, carbohydrates provide about 4 calories per gram — roughly the same as protein. But there’s another type of carbohydrate with fewer calories than protein: just 2.5 calories per gram. It’s called resistant starch.

What Makes Resistant Starch Different

Resistant starch is a type of carbohydrate that resists digestion and acts more like fiber, slowing the absorption of both carbs and calories.

Where to Find It

Resistant starch makes up a portion of the carbohydrates in:

• Most whole grains, especially oats and barley
• Starchy vegetables such as sweet potatoes and taro
• Lentils and legumes

This partly explains why eating these high-carb foods actually helps control blood sugar rather than worsening it.

The Takeaway

By increasing these foods in your diet, you can reduce the effective calorie content of what you eat, support weight loss, and help bring your blood sugar under better control.

For tips on how to produce more resistant starch in your own cooking, download the free eBook Health Secrets at peacediet.org.

About Dr. Terry Shintani, MD, JD, MPH

Dr. Terry Shintani is a Harvard-trained physician and nutritionist, named a Living Treasure of Hawai’i and recipient of the U.S. Secretary of Health and Human Services Award for Excellence. He is the creator of the Peace Diet and the landmark Waianae Diet — published in the American Journal of Clinical Nutrition and cited over 137 times — and the author of 16 books on natural health and nutrition, drawing on more than 35 years of clinical practice in Honolulu, Hawaii.

Learn more about Dr. Shintani’s work and recognition: NLM Native Voices

Sources:

• NIH/PubMed — Resistant Starch: Metabolic Effects and Caloric Value
• NIH/PubMed — Resistant Starch and Glycemic Response
• Harvard T.H. Chan School of Public Health — Resistant Starch

Are you confused about blood pressure? Do you wonder what the two numbers mean, and why controlling it matters so much? Let’s break it down.

What the Two Numbers Mean

When you measure your blood pressure, you get two numbers — for example, 120 over 80, or 132 over 87. Most people don’t actually know what these numbers mean.

• The high number (systolic pressure) is the highest pressure your bloodstream is under when your heart beats.
• The low number (diastolic pressure) is the lowest pressure in your bloodstream when the heart relaxes between beats.

Why It Matters

When pressure remains high — even between heartbeats — it puts ongoing strain on the blood vessels. Over time, this can cause damage, thickening, hardening, and plaque formation in the arteries.

This increases the risk of:

• Blood clots
• Stroke
• Heart attack
• Kidney damage

Understanding these numbers is the first step toward taking blood pressure seriously — not just as a number on a chart, but as a real marker of how much strain your cardiovascular system is under.

For lists of foods and supplements that help control blood pressure, download the free eBook Health Secrets at peacediet.org.

About Dr. Terry Shintani, MD, JD, MPH

Dr. Terry Shintani is a Harvard-trained physician and nutritionist, named a Living Treasure of Hawai’i and recipient of the U.S. Secretary of Health and Human Services Award for Excellence. He is the creator of the Peace Diet and the landmark Waianae Diet — published in the American Journal of Clinical Nutrition and cited over 137 times — and the author of 16 books on natural health and nutrition, drawing on more than 35 years of clinical practice in Honolulu, Hawaii.

Learn more about Dr. Shintani’s work and recognition: NLM Native Voices

Sources:

• NIH/NHLBI — Understanding Blood Pressure Readings
• American Heart Association — Systolic and Diastolic Blood Pressure
• NIH/NIDDK — High Blood Pressure and Kidney Disease

This aromatic herb has long been used in traditional medicine across China, India, Europe, and the Americas — mainly for mild pain, headaches, and anxiety. The herb is rosemary.

A Claim Worth a Caveat

There’s a widely circulated claim that sniffing rosemary essential oil improved participants’ ability to remember tasks by 60–70% over controls. However, no citation is given for this specific figure, so it should be treated as unverified rather than established fact.

What the Real Research Shows

That said, numerous legitimate studies have found that rosemary is genuinely useful for:

• Memory
• Anxiety
• Depression
• Alzheimer’s disease
• Epilepsy
• Parkinson’s disease

How It May Work

The active ingredients appear to be rosmarinic acid, carnosic acid, and ursolic acid. A likely mechanism of action is the inhibition of the breakdown of acetylcholine, a neurotransmitter closely tied to memory and cognitive function.

To get healthy now, consider incorporating rosemary into your routine — whether in cooking, tea, or aromatherapy.

For more tips on natural health, download the free eBook Health Secrets at peacediet.org.

About Dr. Terry Shintani, MD, JD, MPH

Dr. Terry Shintani is a Harvard-trained physician and nutritionist, named a Living Treasure of Hawai’i and recipient of the U.S. Secretary of Health and Human Services Award for Excellence. He is the creator of the Peace Diet and the landmark Waianae Diet — published in the American Journal of Clinical Nutrition and cited over 137 times — and the author of 16 books on natural health and nutrition, drawing on more than 35 years of clinical practice in Honolulu, Hawaii.

Learn more about Dr. Shintani’s work and recognition: NLM Native Voices

Sources:

• NIH/PubMed — Rosmarinic Acid and Acetylcholinesterase Inhibition
• NIH/PubMed — Rosemary (Rosmarinus officinalis) and Cognitive Function: A Review
• NIH/NCCIH — Aromatherapy: In Depth

Here are the top five blood pressure hacks to help bring your numbers down quickly. Hack number five is a surprising one.

1. Magnesium and Potassium

Greens and fruit rich in magnesium and potassium help open up blood vessels and lower blood pressure.

2. Meditate

Meditation reduces adrenaline, which helps relax your heartbeat and ease pressure on the cardiovascular system.

3. Cut Salt Intake or Fast

Reducing salt intake — or fasting — lowers blood pressure by reducing overall blood volume.

4. Dark Greens or Beet Juice

These provide nitric oxide, which opens up blood vessels and helps lower blood pressure.

5. Breathe Through Your Nose

This is the surprising one. Breathing through your nose activates nitric oxide synthase, an enzyme that stimulates nitric oxide production, helping to lower blood pressure. (For more on this mechanism, see our earlier post on humming and nasal breathing.)

For a full list of 21 foods and 10 supplements that can help control blood pressure, download the free eBook Health Secrets at peacediet.org.

About Dr. Terry Shintani, MD, JD, MPH

Dr. Terry Shintani is a Harvard-trained physician and nutritionist, named a Living Treasure of Hawai’i and recipient of the U.S. Secretary of Health and Human Services Award for Excellence. He is the creator of the Peace Diet and the landmark Waianae Diet — published in the American Journal of Clinical Nutrition and cited over 137 times — and the author of 16 books on natural health and nutrition, drawing on more than 35 years of clinical practice in Honolulu, Hawaii.

Learn more about Dr. Shintani’s work and recognition: NLM Native Voices

Sources:

• NIH/NHLBI — Lowering Blood Pressure Naturally
• NIH/PubMed — Meditation and Blood Pressure: A Meta-Analysis
• NIH/PubMed — Nasal Nitric Oxide and Cardiovascular Function

If you get a muscle cramp, the first step is to stretch the affected muscle and massage it to improve circulation. If that doesn’t work, here are five remedies worth trying.

1. Magnesium

Mineral deficiency can be a contributing cause of muscle cramps, and magnesium supplementation may help address this.

2. Sports Drinks

Dehydration is another common cause of cramps. Sports drinks can help by replenishing electrolytes and improving hydration.

3. Apple Cider Vinegar

Apple cider vinegar has been suggested as a remedy. Some scientists believe the tart flavor triggers a neural reflex that helps stop the cramp.

4. Pickle Juice or Mustard

Similarly, pickle juice and mustard have both been suggested as remedies, likely working through the same tart-flavor neural reflex mechanism.

5. Tonic Water

Tonic water, which contains quinine, is another possible remedy. However, some people can have a dangerous reaction to quinine, so check with your physician before trying tonic water for muscle cramps.

Hopefully at least one of these remedies can help relieve muscle cramps naturally.

For more tips on natural health, download the free eBook Health Secrets at peacediet.org.

About Dr. Terry Shintani, MD, JD, MPH

Dr. Terry Shintani is a Harvard-trained physician and nutritionist, named a Living Treasure of Hawai’i and recipient of the U.S. Secretary of Health and Human Services Award for Excellence. He is the creator of the Peace Diet and the landmark Waianae Diet — published in the American Journal of Clinical Nutrition and cited over 137 times — and the author of 16 books on natural health and nutrition, drawing on more than 35 years of clinical practice in Honolulu, Hawaii.

Learn more about Dr. Shintani’s work and recognition: NLM Native Voices

Sources:

• NIH/PubMed — Neural Reflex Mechanism of Pickle Juice for Muscle Cramp Relief
• NIH/PubMed — Magnesium Supplementation and Exercise-Associated Muscle Cramps
• NIH/MedlinePlus — Quinine Safety and Muscle Cramps

Here are eight keys to healthy longevity — simple, timeless, and backed by decades of research.

1. Avoid Toxic Exposures

Steer clear of smoking, vaping, excessive drinking, and harmful chemicals.

2. Eat a Healthy, Plant-Based Diet

A diet centered on primarily plant-based foods provides essential anti-inflammatory and antioxidant nutrients.

3. Exercise

Regular physical activity cuts dementia risk by approximately 30%.

4. Social Interaction

Staying socially connected also keeps the brain healthy and reduces dementia risk.

5. A Positive, Loving Attitude

Cultivating a positive outlook helps minimize chronic stress.

6. Rest and Sleep

Sleep is the foundation of good health, supporting everything from metabolism to immune function.

7. Purpose in Life (Ikigai)

This Japanese concept — having a reason for being — is a key factor in the remarkable longevity of the centenarians of Okinawa.

8. Faith

Studies show that people with a strong sense of faith tend to live longer — by as much as four to six years.

To get healthy now, consider building these eight keys into your daily life. For more tips on natural health, download the free eBook Health Secrets at peacediet.org.

About Dr. Terry Shintani, MD, JD, MPH

Dr. Terry Shintani is a Harvard-trained physician and nutritionist, named a Living Treasure of Hawai’i and recipient of the U.S. Secretary of Health and Human Services Award for Excellence. He is the creator of the Peace Diet and the landmark Waianae Diet — published in the American Journal of Clinical Nutrition and cited over 137 times — and the author of 16 books on natural health and nutrition, drawing on more than 35 years of clinical practice in Honolulu, Hawaii.

Learn more about Dr. Shintani’s work and recognition: NLM Native Voices

Sources:

• NIH/PubMed — Physical Activity and Dementia Risk Reduction
• NIH/PubMed — Religious Involvement and Longevity: A Meta-Analysis
• NIH/NIA — Social Isolation, Loneliness, and Health

There are several natural compounds found in various plants that have been associated with increased longevity. The most easily accessible of these is resveratrol.

How Resveratrol Works

Scientists believe resveratrol’s anti-aging effect may be due to its ability to induce autophagy — the cellular process in which cells break down and consume their own damaged components. Autophagy is important for preventing the accumulation of dysfunctional material inside the cell.

In this way, resveratrol may help protect against age-related diseases and wrinkles at the cellular level, by supporting the body’s own natural cellular “clean-up” process.

Where to Find Resveratrol

Some good sources of resveratrol include:

1. Red grapes
2. Currants
3. Blueberries
4. Cranberries
5. Dark chocolate
6. Pistachios
7. Peanuts
8. Pomegranates

Working more of these foods into your regular diet is a simple, accessible way to support longevity and skin health from the cellular level up.

For more information and tips on natural health, download the free eBook Health Secrets at peacediet.org.

About Dr. Terry Shintani, MD, JD, MPH

Dr. Terry Shintani is a Harvard-trained physician and nutritionist, named a Living Treasure of Hawai’i and recipient of the U.S. Secretary of Health and Human Services Award for Excellence. He is the creator of the Peace Diet and the landmark Waianae Diet — published in the American Journal of Clinical Nutrition and cited over 137 times — and the author of 16 books on natural health and nutrition, drawing on more than 35 years of clinical practice in Honolulu, Hawaii.

Learn more about Dr. Shintani’s work and recognition: NLM Native Voices

Sources:

• NIH/PubMed — Resveratrol and Autophagy: Mechanisms of Cellular Aging
• NIH/PubMed — Resveratrol Sources and Bioavailability
• NIH/NCCIH — Resveratrol

I’ve been helping patients control blood pressure naturally for over 30 years, and I always say the best way is the natural way. Here are five of the best herbs for blood pressure control.

1. Garlic

Garlic contains allicin, a compound that relaxes blood vessels and causes a decrease in blood pressure.

2. Hawthorn

This herb contains proanthocyanidins, which also help relax blood vessels and improve blood flow.

3. Arugula

Arugula is high in nitrates — even higher than beets — which convert to nitric oxide in the body, helping to lower blood pressure.

4. Ashwagandha

This adaptogenic herb appears to lower blood pressure through its anti-inflammatory effects and by reducing stress.

5. Hibiscus Tea

Hibiscus contains compounds that act like ACE inhibitor medication, a common class of blood pressure drugs, offering a natural parallel mechanism.

For a full list of 16 herbs for blood pressure control, download the free eBook Health Secrets at peacediet.org.

About Dr. Terry Shintani, MD, JD, MPH

Dr. Terry Shintani is a Harvard-trained physician and nutritionist, named a Living Treasure of Hawai’i and recipient of the U.S. Secretary of Health and Human Services Award for Excellence. He is the creator of the Peace Diet and the landmark Waianae Diet — published in the American Journal of Clinical Nutrition and cited over 137 times — and the author of 16 books on natural health and nutrition, drawing on more than 35 years of clinical practice in Honolulu, Hawaii.

Learn more about Dr. Shintani’s work and recognition: NLM Native Voices

Sources:

• NIH/PubMed — Allicin and Vascular Function: A Review
• NIH/PubMed — Dietary Nitrates in Leafy Greens and Blood Pressure
• Journal of Nutrition — Hibiscus Sabdariffa and ACE Inhibitory Activity

The lack of this nutrient may be why you’re having trouble controlling your blood sugar or your blood pressure.

This nutrient is needed for more than 300 biochemical reactions in the body. Two of its most important functions are helping to control blood sugar and blood pressure. The nutrient is magnesium.

Recommended Daily Intake

The RDA is 400–420 mg per day for men and 310–320 mg per day for women.

12 Best Sources of Magnesium

Magnesium is high in greens, nuts, seeds, whole grains, and beans. Here are the 12 best sources:

1. Pumpkin seeds
2. Quinoa
3. Brown rice
4. Almonds
5. Spinach
6. Swiss chard
7. Cashews
8. Oatmeal
9. Lima beans
10. Black beans
11. Edamame
12. Dark chocolate

To help support healthy blood sugar and blood pressure, consider working more of these magnesium-rich foods into your regular diet.

For more tips on natural health, download the free eBook Health Secrets at peacediet.org.

About Dr. Terry Shintani, MD, JD, MPH

Dr. Terry Shintani is a Harvard-trained physician and nutritionist, named a Living Treasure of Hawai’i and recipient of the U.S. Secretary of Health and Human Services Award for Excellence. He is the creator of the Peace Diet and the landmark Waianae Diet — published in the American Journal of Clinical Nutrition and cited over 137 times — and the author of 16 books on natural health and nutrition, drawing on more than 35 years of clinical practice in Honolulu, Hawaii.

Learn more about Dr. Shintani’s work and recognition: NLM Native Voices

Sources:

• NIH/ODS — Magnesium Fact Sheet for Health Professionals
• NIH/PubMed — Magnesium Intake and Blood Pressure Regulation
• NIH/PubMed — Magnesium Status and Insulin Sensitivity