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Earthing, or grounding, is the practice of making direct physical contact with the earth’s surface. It’s believed that this connection allows electrons from the earth to transfer into the body, helping to neutralize free radicals and reduce inflammation.

Here are three research-based benefits of earthing.

1. Reduces Inflammation and Pain

Research has shown that earthing can significantly reduce inflammation and pain by neutralizing free radicals — demonstrated by lower inflammatory markers and reduced chronic pain associated with arthritis and other inflammatory conditions.

2. Improves Sleep Quality

Earthing has also been found to improve sleep quality. Research found that grounded individuals reported better sleep, apparently due to the stabilization of nighttime cortisol levels.

3. Improves Blood Flow

Earthing also appears to improve blood flow, and preliminary research suggests it can reduce blood pressure by as much as 20%.

How to Practice Earthing

Walk barefoot on natural surfaces such as grass or sand for 20 to 30 minutes daily, or use grounding mats indoors if direct outdoor contact isn’t practical.

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 — Earthing: Health Implications of Reconnection with the Earth’s Surface Electrons
• NIH/PubMed — Grounding the Human Body and Its Effect on Sleep and Cortisol
• NIH/PubMed — Earthing and Cardiovascular Markers: A Pilot Study

These spices were once used as medicine. Today, they’re used to make our food delicious — and research shows they help with diabetes, too.

1. Turmeric

Used in Ayurveda for millennia, turmeric is now known to reduce insulin resistance.

2. Cinnamon

Once used to enhance digestion, cinnamon has been shown to lower blood sugar levels and reduce heart disease risk.

3. Ginger

Traditionally used for its anti-nausea properties, ginger has been shown to help reduce insulin resistance and fasting blood sugar levels.

4. Garlic

Used for thousands of years in China for its antimicrobial properties, garlic is recognized today for its ability to lower blood sugar and cholesterol.

5. Cayenne Pepper

Historically used to improve circulation, cayenne pepper is currently used for pain relief through its capsaicin content — which also helps improve insulin sensitivity.

To get healthier now, consider working these spices into your cooking. 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 — Curcumin and Insulin Resistance: A Review
• NIH/PubMed — Cinnamon Supplementation and Glycemic Control: Meta-Analysis
• NIH/PubMed — Capsaicin and Insulin Sensitivity

In the U.S., one out of three people will get cancer sometime in their life — so it’s worth knowing how to reduce that risk. One way is to add more of a delicious, everyday food to your diet.

The Research

In a meta-analysis of 17 research projects reviewing over 20,000 cancer cases, researchers found that those who ate the most mushrooms daily had a 34% lower risk of cancer compared to those who ate the least. For every 10 grams of mushrooms consumed per day, researchers found an associated reduction in cancer risk — meaning that increasing mushroom intake by 20 grams per day was linked to that 34% lower risk overall.

The Takeaway

To help reduce your cancer risk, consider making mushrooms a regular part of your diet. For other evidence-based strategies, see Dr. Shintani’s lecture on additional ways to help control cancer risk 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 — Mushroom Consumption and Cancer Risk: A Meta-Analysis
• NIH/PubMed — Dietary Mushroom Intake and Cancer Incidence: Dose-Response Analysis
• American Institute for Cancer Research — Mushrooms and Cancer Prevention

Omega-3 oils are important for brain health and heart health, but there’s some concern about accumulated toxins in fish oil, such as mercury, PCBs, and dioxin. Here are six top non-seafood sources of omega-3 oils. Number six is the least known, but may be the best.

1. Chia Seeds — 2.5 grams of omega-3 per tablespoon.
2. Flaxseed — 2 grams per tablespoon.
3. Hemp Seed — 0.9 grams per tablespoon.
4. English Walnuts — 2.57 grams per ounce.
5. Soybean Oil — 0.92 grams per tablespoon.
6. Algae Oil — 4.2 grams of omega-3 per tablespoon.

What Makes Algae Oil Different

These sources provide omega-3 in the form of alpha-linolenic acid (ALA), a precursor the body converts into DHA and EPA. Algae oil is the exception — it contains actual DHA directly, the same form found in seafood sources, without needing conversion.

If you want more omega-3 oils in your diet, consider these sources. 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 — Omega-3 Fatty Acids Fact Sheet
• NIH/PubMed — Algae-Derived DHA as a Sustainable Omega-3 Source
• NIH/PubMed — Mercury and PCB Contamination in Fish Oil Supplements

Here are four ways this nutrient is the most important you can eat for weight control. The fourth way may be a game-changer.

1. It Holds onto Water and Fills the Stomach

This nutrient holds onto water and fills the stomach, increasing your sense of fullness — so you wind up eating fewer calories overall.

2. It Feeds the Right Gut Flora

It provides prebiotics that help grow the right kind of gut flora, which supports weight control.

3. It Slows Calorie Absorption

This nutrient slows the absorption of calories, which keeps insulin levels low. This matters because insulin stimulates the body to produce fat.

4. The Surprise Benefit: It Blocks Calorie Absorption

Of course, this nutrient is fiber. But unexpectedly, the fourth way it helps is that it actually cuts the amount of calories that get into your body. In one study, people on a high-fiber diet absorbed 116 fewer calories than participants eating the same number of calories but with less fiber.

For a list of 25 foods and their fiber content, 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 — Dietary Fiber and Fecal Caloric Excretion
• NIH/PubMed — Fiber, Satiety, and Gastric Emptying
• NIH/PubMed — Fiber Fermentation, Gut Microbiota, and Weight Regulation

Some people think that vegetarians are often anemic because they can’t get enough iron without eating beef. But this isn’t true. The reality is that I’ve had hundreds of vegan patients, and none of them were anemic because of their diet.

There are a lot of great sources of iron among plant-based foods — some with more iron than beef. Here are 11 examples:

1. Hemp seeds
2. Beet greens
3. Swiss chard
4. Pumpkin seeds
5. Chia seeds
6. Wakame
7. Dulse
8. Kelp
9. Kidney beans
10. Lentils
11. White beans

To get healthy now, consider working these foods into your 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 — Iron Fact Sheet for Health Professionals
• NIH/PubMed — Plant-Based Diets and Iron Status: A Review
• NIH/PubMed — Seaweed and Legume Iron Bioavailability

Here are eight “health foods” you should actually stay away from.

1. Fruit Yogurt

Fruit yogurt has an insulin index number of 115 — meaning it raises insulin higher than cake or cookies, which score 82 and 92 respectively.

2. Diet Sodas and Energy Drinks

These typically use artificial sweeteners like aspartame, which may promote weight gain and has raised concerns in research regarding cancer risk, and sucralose, which may cause DNA damage and contribute to leaky gut.

3. Protein Bars

Many protein bars look like candy bars for good reason — they often contain added saturated fat and sugar, or artificial sweeteners.

4. Breakfast Cereal

Most breakfast cereals have a glycemic number higher than table sugar. Corn flakes, for example, score 83 compared to sugar’s 65.

5. Whole Milk

Whole milk is 55% fat, mostly saturated.

6. Skim Milk

Skim milk is 56% sugar once the fat is removed.

7. Granola

One cup of granola can contain 598 calories, 30 grams of fat, and 25 grams of sugar — all more than a Big Mac.

8. Fruit Juice

Research on unsweetened fruit juice reveals that it spikes blood sugar about the same as a Coke.

For good health, consider limiting these foods. 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 — Insulin Index of Common Foods
• NIH/PubMed — Artificial Sweeteners and Metabolic Health
• NIH/PubMed — Fruit Juice Consumption and Postprandial Glycemic Response

It seems paradoxical, but while type 1 diabetes is a disease in which the body has virtually no insulin, type 2 diabetes is actually a disease of too much insulin. How is this possible? The key is insulin resistance.

How Insulin Normally Works

The job of insulin is to work like a key that opens the door for sugar and amino acids to move out of the bloodstream and into the body’s cells, where they can be used for energy and metabolism.

What Happens With Insulin Resistance

When insulin resistance develops, insulin no longer works properly. Sugar and amino acids remain stuck in the bloodstream instead of entering cells. This signals the pancreas to put out more and more insulin, trying to overcome the resistance — and the result is chronically high insulin levels.

Why This Matters

The problem with high insulin is that insulin is lipogenic — meaning it promotes the production of body fat. Chronically elevated insulin contributes to obesity, diabetes, high blood pressure, high triglycerides, and even cancer risk.

The Key Takeaway

Because both carbohydrates and protein raise insulin levels, the key to controlling this cycle lies in modifying both dietary carbs and protein — not just cutting carbs alone, as many popular diets suggest.

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

• Insulin Resistance and Hyperinsulinemia in Type 2 Diabetes → Insulin Resistance — StatPearls/PubMed
• Insulin’s Role in Lipogenesis and Fat Storage → Insulin Signalling Mechanisms for Triacylglycerol Storage — PubMed
• Dietary Protein, Carbohydrate, and Insulin Secretion → Effects of Dietary Protein on Glucose Homeostasis — PubMed

Research now indicates that Alzheimer’s disease begins as early as 30 years before symptoms appear. Researchers found that those who eventually developed Alzheimer’s had evidence of elevated inflammation three decades before diagnosis.

This means it’s important to reduce inflammation now, to help prevent Alzheimer’s disease 30 years from now. Here are five things you can do.

1. Stop Smoking

The toxins from smoking inflame the whole body, not just the lungs.

2. Limit Alcohol, Processed Sugar, and Saturated and Trans Fat

These foods and substances all contribute to systemic inflammation.

3. Eat More Colorful Vegetables and Fruit

The color in produce comes from numerous anti-inflammatory nutrients.

4. Get Moderate Exercise

Exercise helps detoxify the body, clearing out toxins that can cause chronic inflammation. However, too much exercise can actually increase inflammation, so moderation matters.

5. Get Good Sleep

Quality sleep allows your body — and your brain — to repair itself.

For a full list of anti-inflammatory supplements, 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 — Midlife Inflammation and Long-Term Alzheimer’s Disease Risk
• NIH/NIA — Alzheimer’s Disease Fact Sheet
• NIH/PubMed — Exercise Intensity and Systemic Inflammation: A U-Shaped Relationship

Researchers have found that high consumption of a very common nutrient is correlated with a higher risk of breast, prostate, colon, and lung cancers.

How This Works

This nutrient causes changes in gut flora that lead to the production of higher amounts of leucine, an amino acid. Leucine triggers the production of a certain type of white blood cell that suppresses the immune system’s ability to fight cancer.

The Nutrient in Question: Dietary Fat

The nutrient being described is dietary fat. This may help explain why population studies consistently show that countries with the highest fat consumption have higher rates of breast, prostate, colon, and lung cancers, compared to countries with comparatively low fat intake.

Emerging Research

There’s also emerging research suggesting that a lower-fat diet can reverse these gut and immune changes — potentially reducing cancer risk and even supporting treatment in some cases.

For more tips on natural health, visit peacediet.org to see the introductory lecture on cancer and download the free eBook Health Secrets.

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 — Dietary Fat, Gut Microbiota, and Leucine Production
• NIH/PubMed — Population Studies: Dietary Fat Intake and Cancer Incidence
• NIH/PubMed — Low-Fat Dietary Interventions and Immune Function