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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

I’ve been reversing diabetes naturally for over 30 years. Here are six hacks I’ve learned along the way to help control blood sugar. Number six may surprise you.

1. Vinegar or Lemon

Adding vinegar or lemon to a meal slows stomach emptying, which in turn slows the absorption of sugar into the bloodstream.

2. High-Fiber Foods

Fiber dilutes the carbohydrate content of a meal and slows its absorption, helping to prevent blood sugar spikes.

3. Water, Black Tea, or Other Teas

Staying hydrated with water, black tea, or one of the teas discussed in an earlier post can support healthy blood sugar levels.

4. Check for Mineral Deficiencies

Make sure you’re not deficient in magnesium, zinc, or chromium — all three play important roles in blood sugar regulation.

5. Exercise

Aim for at least 5,000 steps per day. If that’s not accessible right now, try “sofa push-ups” — the lazy way to exercise described in an earlier post.

6. Heat, Chill, and Reheat Your Starches

This is the surprising one. Heating, chilling, and then reheating bread, pasta, rice, or potatoes actually reduces their glycemic index — a simple cooking trick that can meaningfully lower their impact on blood sugar.

For more tips on controlling carbs, 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 — Vinegar Intake and Postprandial Glucose Response
• NIH/PubMed — Resistant Starch Formation via Cooking, Cooling, and Reheating
• NIH/PubMed — Micronutrient Status (Magnesium, Zinc, Chromium) and Glycemic Control

The liver is the most complex of the body’s detoxification organs. It works through a series of chemical reactions that neutralize toxins and prepare them to be expelled from the body — in two distinct phases.

Phase 1 Detoxification

This is the first step the liver takes to convert toxic chemicals into non-toxic, or at least less toxic, forms. It works through a class of over 50 enzymes known as P450 enzymes, which neutralize toxins such as pesticides, alcohol, caffeine, and many medications.

Phase 2 Detoxification

Some byproducts of Phase 1 can still carry some toxicity, so Phase 2 neutralizes these byproducts and any remaining toxins. It works by adding components to these chemicals — a process called conjugation — making them water-soluble so they can be excreted through the kidneys. Key reactions include glutathione conjugation, sulfation, methylation, glucuronidation, and acetylation. Glutathione, sulfur compounds, and glycine are among the most important molecules for this process.

21 Supplements That Support Liver Detoxification

General Liver Function

1. Vitamin B-Complex
2. Glutathione — one of the most powerful antioxidants
3. Alpha-Lipoic Acid — helps restore glutathione

Direct Antioxidants
4. Vitamin C
5. Vitamin E
6. Selenium

Bioflavonoids
7. Chrysin
8. Luteolin
9. Carotenoids

Herbs for Liver Function
10. Milk Thistle
11. Dandelion Root
12. Burdock Root
13. Gentian Root

Anti-Inflammatory Herbs
14. Turmeric
15. Green Tea

Amino Acids (Phase 2 Support)
16. Glutamine
17. Glycine
18. Taurine
19. Cysteine

Sulfur Compounds (Phase 2 Support)
20. Cruciferous Vegetables, especially broccoli sprouts (which may contain 10–100 times more sulfur compounds)
21. Garlic

For more tips on natural liver 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 — Cytochrome P450 Enzymes and Phase I Liver Detoxification
• NIH/PubMed — Glutathione Conjugation and Phase II Detoxification Pathways
• NIH/PubMed — Sulforaphane in Broccoli Sprouts and Liver Enzyme Support

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