A new study suggests that men with low testosterone (low-T) levels may be more likely to have more severe illness when they are infected with COVID-19.

Authors of the study also said that treating men who have low-T with testosterone therapy may reduce the risk for serious COVID illness.

Researchers analyzed cases of more than 700 men who tested positive for COVD before vaccines were available and found that men with low T who contracted the virus were more than 2.4 times more likely to require hospitalization than men with normal T levels.

They also found that men who had been successfully treated for low T before catching COVID did not have increased risk for hospitalization.

Low T is rather common condition and some experts suggest that a third of men over 30 have it. Previous research had indicated that men hospitalized with COVID has abnormally low levels of the hormone, but it was unknown whether low T was a risk factor for, or result, of infection.

To identify whether it was a risk factor or result, they needed to find out whether men with chronically low T – before illness or after recovery – were getting sicker than those with normal levels.

After looking at T levels in infected men and the severity of illness, they found that Low-T was an independent risk factor – much like diabetes or heart disease – for severe illness requiring hospitalization. Treating low T helped negate the risk.

The study author said that risk really takes off when testosterone levels in the blood are lower than 200 nanograms per deciliter. Normal T is in the 300 – 1,000 range,

Low testosterone can have a number of effects on men, including sexual dysfunction, depressed mood, irritability, difficulty with concentration and memory, fatigue, loss of muscular strength and reduced sense of well-being.

The study does not prove that low T is an independent risk factor, however it does make an association with COVID severity.

Testosterone levels can be increased with hormone replacement therapy, as well as certain lifestyle measures like diet, exercise, stress management, and weight loss.

Did you know that warm weather can affect your sleep? As we all know, the weather has been warmer than usual lately, and the fall weather doesn’t seem to be coming any time soon.

For some of us, this means enjoying the sunshine and warm weather. For others, it means dealing with uncomfortable heat, humidity, and sleep issues. Whether you’re trying to stay cool during a heat wave or just want to get a good night’s sleep, there are things you can do to improve your sleep quality. Keep reading for tips on how to beat the heat and get better sleep.

A recent study published in the Journal of Sleep Research has found that temperatures outside thermal comfort can severely impact sleep by disturbing the body’s ability to thermoregulate. Certain groups, such as older adults, pregnant women, children, women, and people with psychiatric conditions may be especially vulnerable to the disruptive sleep effects of heat waves.

As part of the study, researchers offered several coping methods adapted from elements of cognitive behavioral therapy for insomnia. First, they indicated that it’s vital to keep the bedroom below 25 degrees Celsius (77°F ). Previous studies have found that 19 degrees Celsius (66°F ) is the ideal room temperature for optimal sleep. Sleep is known to become more shallow and less recuperating when a room is too warm.

Researchers suggest using a fan instead of air conditioning if possible. They also suggest a lukewarm shower or foot bath before going to bed to help cool down and regulate body temperature during sleep. All physical activity should be planned in the morning, and staying hydrated with water is vital to allow the body to cool down at night. They also suggest staying away from alcohol as it dehydrates and disrupts sleep.

Keeping a regular sleep routine is also important for getting a good night’s sleep. Try going to bed and getting up at the same time each day. You can get a better night’s sleep by following some simple steps, even in a heat wave!

Getting a Restful Night’s Sleep

Sleep Sure Plus is designed to help promote optimal sleep and restfulness through a variety of ingredients. One of the most important ingredients included in this unique formula is melatonin. Melatonin is a hormone essential for regulating the circadian rhythm (the body’s internal clock).

Sleep Sure Plus also contains valerian, one of the best natural ingredients for promoting rest and relaxation. These two essential ingredients are joined by another 6, which all work together to provide a better quality of sleep.

If you’re having difficulty managing your blood sugar, it could mean that trouble hearing is on the horizon.

Research suggests that diabetes may be closely related to hearing loss, but there is yet to be a definitive explanation.

The American Diabetes Association estimates that about 37 million people have diabetes, and 34.5 of them also have hearing loss.

A new study suggests that some form of hearing loss happens at about double the rate in people with diabetes compared to those who don’t have the metabolic condition, often caused by years of unmanaged blood sugar levels.

The work also found that people with prediabetes – those with high blood sugar levels but not yet at the height to be classified as diabetic – experience hearing loss at a 30% higher rate than folks with normal blood sugar.

There are two forms of diabetes. Type-1, also called early-onset diabetes, is a genetic condition that happens very early in life. High blood sugar levels are treated with insulin.

Type-2 diabetes is not a genetic condition. It is a health condition caused by eating a high-sugar diet, which, over time, can weaken the body’s natural ability to produce insulin and store glucose in lean tissue. Blood sugar is elevated and, if left untreated, can lead to the body shutting down.

Blood sugar can be managed naturally, before things get out of control, through lifestyle measures like diet and exercise.

It’s possible that the effect of diabetes on hearing may be similar to its effect on vision and kidney health. High blood sugar damages small blood vessels, impairing organs’ normal function. Damaging such blood vessels in the auditory system may account for the increased risk of hearing trouble.

The signs of hearing loss typically include frequently asking others to repeat themselves, having trouble following conversations featuring more than two people, and having difficulty hearing or understanding people. Turning up the sound on the television or stereo, to the point where it disturbs others, can also indicate hearing impairment.

If you believe you have trouble hearing, contact your primary care doctor to discuss options.

A rather robust study released a few years ago found that the ideal time to take blood pressure medication was in the evening, before bed.

Now another large study is contradicting those findings, suggesting that when it comes to taking blood pressure drugs, timing doesn’t matter.

So what gives?

One theory on why blood pressure medication may be best taken at night is that blood pressure drops into the evening and the sleeping period of your day as your body winds down. This is true – it is part of your body’s circadian rhythm (sleep and wake cycle.)

In some, however, a nighttime blood pressure dip does not occur. That means that blood pressure stays high overnight, a major risk factor for several blood pressure-related conditions like heart attack and stroke.

Controlling blood pressure overnight, therefore, became a theory to combat this. It was possible that taking drugs before bed would induce the dip.

But new research is saying that it really doesn’t matter when people take their blood pressure medication.

These results are based on a randomized trial featuring more than 21,000 patients with high blood pressure. They were followed for five years.

Researchers assigned participants to take their blood pressure meds at night or in the morning. They then tracked hospitalizations for heart attack, stroke, or cardiovascular disease-related death.

Over a median five-year period, 3.4 percent of those that took their medication at night and 3.7 percent of those that took it in the morning were hospitalized for either a heart attack, stroke, or died from cardiovascular disease.

The results suggest that there is virtually no difference in outcome based on when you take your blood pressure medication.

It should be noted that these findings were presented at the European Society of Cardiology in Barcelona and are considered preliminary until published in a peer-reviewed journal.

Talking to your doctor about when you should take your medication is best. They may have a protocol they would like you to follow. If they leave it up to you, and you’re more likely to remember to take your meds in the morning, go for it!

Even if you have hypertension, making some changes to your diet may help reduce your risk of heart disease. According to a recent study, adults who closely followed a DASH-style diet were less likely to experience a cardiovascular event, such as a heart attack or stroke. So, if you’re looking for ways to lower your blood pressure and improve your heart health, consider adopting some of the principles of the DASH diet.

For the study, researchers simulated heart disease and stroke events, mortality, and healthcare costs starting in 2018 and will continue on into 2027. Approximately half of the model population were women, and 61% had regular access to health care. Researchers applied evidence from published meta-analyses and trial data about the effects of lifestyle changes on blood pressure. These lifestyle changes included dietary changes, sustained weight loss, physical activity, alcohol moderation, and smoking cessation.

It was found that making simple lifestyle changes could have substantial health and economic benefits. One of the most profound changes was seen in those who followed the DASH diet.

The effects of the DASH diet were highlighted recently at the American Heart Association’s Hypertension Scientific Sessions 2022, held in San Diego. The meeting is the premier scientific exchange that shares recent research advances on high blood pressure and its relationship to cardiac and kidney disease, stroke, obesity and genetics.

The DASH diet was designed to help manage high blood pressure and emphasizes foods including vegetables and fruits, lean meat sources, nuts, seeds, and grains. It limits the consumption of red meat, sodium, sugar, and sweetened beverages.

By making these simple diet changes, researchers believe it could reduce the risk of cardiovascular disease events such as stroke, heart failure, or heart attack. They also note it could prevent thousands of deaths and save billions in health care costs.

Maintaining Heart Health

By maintaining healthy blood pressure, you can help to reduce the risk of cardiovascular disease and help support overall heart health. Healthy Blood Pressure Support has been shown in human clinical studies to help support healthy blood pressure making it an excellent choice for those looking to reduce their risk of hypertension. In addition, Healthy Blood Pressure Support also supports healthy cholesterol levels and cardiovascular health.

Heart Rescue was also designed to help support and promote cardiovascular health using a variety of ingredients, including omega-3 fatty acids, CoQ10, magnesium, and hawthorn extract. This formula’s health benefits can help strengthen the heart muscle, support circulation, and help reduce the risk of heart disease.

Did you know that dancing has positive effects on depression? Studies have found that dancing can help improve mood, reduce stress and anxiety, and promote a positive self-image. So, if you’re feeling down, why not give dancing a try? There are plenty of different types of dances to choose from, so you’re sure to find one that suits you. And who knows – maybe you’ll even start to enjoy it!

A new study from the University of Eastern Finland has released an avatar-based dance choreography illustrating the narratives of six study participants regarding their desired future. The hope is that people can find the good in everyday life through dance and that it may help people deal with issues and events through movement without using words.

Senior Researcher Hanna Pohjola found evidence in earlier studies that dance can help free a person from illness and help them see their condition differently. She specifically found that within a dance company where all of its dancers were diagnosed with Parkinson’s disease, the role of the dancer was emphasized, and the disease was reduced to the background.

Pohjola said, “A similar phenomenon can also be seen in our depression study.” The participants identified themselves as dancers first, and dance took priority over other things.”

For the study analyzing the relationship between dance and depression, each participant had a collaboratively produced dance narrative that was based on the participants’ own stories and their narration through dance. Named Minuina (“As Me”) the dance choreography paints a picture of the desired future through movement.

The process of performing a dance to help with depression has not been studied much yet, but this new research is paving the way to understanding more. Researchers hope to hope to learn more about the activation of the mirror neuron system in the brain through dance. Mirror neurons are neurons that react to sounds, movements, expressions and gestures and mimic what another person is doing and feeling. This is why they are also called empathy neurons.

When a person sees a dance genre that is familiar to the viewer, the mirror neuron system is activated. In this study, they were activated by the participants recognizing their own movements being performed by the avatar. This brain activity could offer more insight into how dance could help with mental health and cognition.

Brain Health

Throughout life, mental health and brain function can come under stress, affecting concentration, memory, and overall cognitive function. The Smart Pill can help counteract these effects through nine ingredients that help support, nourish, and maximize brain health and cognitive function.
These include ginkgo biloba, huperzine A, bacopa extract, rosemary extract, and a B vitamin complex. This unique formula helps boost circulation, fight free radicals, and help to promote clear thinking.

If you enjoy a cup of black tea to help you relax and soothe your spirit, a new study may have found an added benefit: a longer life.

The study featured 500,000 men and women aged 40-69 in the UK Biobank. Nearly 90 percent said they drink tea.

Researchers found that those who claimed to drink two or more cups per day of back tea reduced their risk of dying by 9 to 13 percent. It also made no difference whether they took it with milk or sugar or drank coffee as well.

Even in high amounts, tea may be part of a healthy diet. And yet this may offer some reassurance for those that drink black tea, but it does not necessarily mean that those who don’t should immediately begin.

The benefits of black tea may be related to antioxidant compounds, like polyphenols and flavonoids, found within it. These compounds, particularly a type of polyphenol called catechins, may have protective effects.

Of course, tea alone is unlikely to make somebody healthier or allow them to live longer. It won’t counteract the effects of an unhealthy diet or lifestyle, for example, but it may amplify the effects in those already eating and living healthy.

When looking at health and longevity, it is essential to pay attention to the diet as a whole, making sure you’re eating plenty of food that promotes an anti-inflammatory response.

People are likely to benefit most when tea is part of a diet that is already rich in fruits, vegetables, healthy fats, and other heart-healthy, anti-inflammatory foods.

This is not the first study to highlight the potential health benefits of tea. Both black and green tea, which is also a rich source of antioxidants, may help extend life as part of a healthy lifestyle.

For many seniors, preventing a fall can add years to their lives. According to the Centers for Disease Control and Prevention (CDC), falls are the leading cause of injury for older adults in the United States. In fact, one out of every four Americans aged 65 or older falls each year. Falls can cause serious injuries like hip fractures and head trauma and can even lead to death. Fortunately, there are things that seniors can do to decrease their risk of falling.

Many people believe that falls are something that will happen to everyone as they age, and there is nothing they can do about it. However, this is purely a myth; in reality, falls are controllable and preventable.

There are many different factors that can contribute to falls. Some of these include:

• Muscle weakness
• Poor balance
• Use of assistive devices like canes or walkers
• Medications that cause dizziness or drowsiness
• Tripping hazards in the home
• Poor lighting
• Loose carpets or throw rugs

Now that we know some of the main causes of falls, let’s talk about what we can do to prevent them. The first step in helping to prevent a fall is getting an assessment from your primary care provider. They can provide a list of possible issues contributing to falling risks, including medications that cause drowsiness or dizziness, foot pain, arthritis, and vision problems.

Getting regular exercise is also an excellent way to help prevent falls. This can help to improve your strength and balance. Tai Chi has been shown to help prevent falls by improving balance, strength, mobility, and flexibility while also improving mental health. If Tai Chi isn’t for you, many other exercise programs are available, so talk to your doctor or physical therapist about which one is right for you.

Have your eyes checked by an eye doctor at least once a year. Poor vision can make it more difficult to see obstacles in your path, increasing your risk of falling. If your vision is poor, creating a safer home environment is essential.

Make sure your home is well-lit and free from trip hazards. Consider installing night lights in hallways and bedrooms so you don’t have to turn on overhead lights when getting up during the night. Also, be sure to secure loose cords and rugs with tape or tacks, so they don’t pose a tripping hazard. Also, consider installing grab bars in tubs and next to toilets.

Falls are a serious problem for older adults in America, but there are things that seniors can do to reduce their risk of falling. Seniors can significantly lower their risk of sustaining a fall-related injury by exercising regularly, having annual eye exams, making sure their homes are well-lit and free from trip hazards, and reviewing their medications with their doctor. If you or someone you know has already had a fall, don’t hesitate to ask for help getting up; it could prevent further injury.

Supporting Joints, Bones, and General Health

As you age, your joints may require support to help them stay strong, flexible, and healthy. Healthy Joints contains multiple ingredients to help support and improve joint health. The primary ingredient in Health Joints is AprèsFlex®, an extract from Boswellia, which has been found in studies to provide rapid support for joint health and mobility. This unique formula also contains glucosamine and chondroitin, which contain compounds that are some of the building blocks of healthy joints.

Supporting bone health is also essential as you age to help keep them strong in case of falls. Bone Rescue can help to support the maintenance and development of bones thanks to its unique formula, including strontium. Chemically similar to calcium, strontium can provide great support for aging bones. Bone Rescue contains 680 mg of strontium along with additional ingredients to help keep bones strong and healthy.

Chronic obstructive pulmonary disease, or COPD, is literally taking the breath away from millions of Americans – and not in a good way.

A group of diseases that includes emphysema and chronic bronchitis, COPD is traditionally more apparent and severe in men. However, new data shows that women are beginning to experience more severe symptoms, and genetics may play a role.

According to the CDC, COPD affects more than 16 million Americans.

The data suggests that although men still have a higher rate of diagnosis and death, both changes in smoking behavior and urbanization have increased cases in women.

The study, recently published in Radiology, indicates that smaller airways may make women more susceptible to these elements than men and lead to more severe outcomes. Essentially these pollutants, which can narrow airways, may affect women more because their airways are generally smaller than men’s.

Researchers found that women have smaller airway dimensions than men, even when adjusting for lung size, height, lung capacity, and other measures.

The team analyzed data from nearly 10,000 people who were enrolled in a study of current smokers, former smokers, or people who never smoked. Participants were aged 45-80 and were treated at 21 clinical centers across the U.S. between January 2008 and June 2011, then followed until November 2020.

In all groups, men were found to have thicker airway walls than women, while they also had greater lung capacity and tubes to direct air towards the lungs (called bronchi).

As each component of lung function was reduced, participants showed less lung function, more shortness of breath, poorer quality of life, and diminished ability to walk. Women also had worse survival rates than men.

Avoiding COPD can be difficult. However, quitting smoking, using air filters in the home, and keeping your home clean may all help reduce the risk.

Dementia affects people in different ways, but one common symptom is a decline in social skills, including the ability to communicate verbally. This can make it difficult for people with dementia to connect with loved ones. However, a new study suggests that musical intervention may help improve social skills and connectivity among those with dementia.

The Northwestern Medicine study, in collaboration with the Institute for Therapy through the Arts (ITA), set out to show how a gap in memory can be bridged with a new music intervention. The intervention called “Musical Bridges to Memory” is a live ensemble that plays music from a patient’s youth, such as songs from the musicals “Oklahoma” or “The Sound of Music.”

This performance is meant to create an emotional connection between a patient and their caregiver. This is achieved by allowing them to interact with the music together by singing, dancing, and playing simple instruments.

This study published in Alzheimer’s Disease and Associated Disorders is the first of its kind to target patients with dementia and their caregivers. Most previous studies using music for dementia patients have focused only on the patient.

“Patients were able to connect with partners through music, a connection that was not available to them verbally,” said study author Dr. Borna Bonakdarpour. “The family and friends of people with dementia also are affected by it. It’s painful for them when they can’t connect with a loved one. When language is no longer possible, music gives them a bridge to each other.”

The program followed in the study included 12 sessions over three months, and after all performances, a group conversation followed. Patients were recorded as being more socially engaged, as evidenced by having more eye contact, less distraction, less agitation, and an elevated mood.

In a control group that did not have the music intervention, adults with dementia did not show such changes within the same time frame.

This study gave a chance for caregivers to communicate with their partners through playing, singing, and dancing together. These changes were also noted as transferring to their behavior outside the sessions. It was also stated that the music intervention
reduced neuropsychiatric symptoms such as agitation, anxiety and depression in both patients and caregivers.

The next step in the research is to conduct the study on a larger group of patients.

Keeping Brain Function and Mental Health in Check

While some degree of cognitive decline is nearly inevitable as you age, other factors can take a toll on the ability of the brain to function at peak potential. This can affect memory, concentration, and overall brain function.

The Smart Pill can help to enhance cognitive function and memory through 9 ingredients that help to support, nourish, and maximize brain health. These include ginkgo biloba, huperzine A, bacopa extract, rosemary extract, and a B vitamin complex. This unique formula helps to boost circulation, fight free radicals, and provide nutritional support to assist with cognitive function.

The COVID-19 pandemic, monkeypox, climate change, political strife, and whole lot of other disasters can have people glued to the news.

And for a relatively sizeable portion of the population, it can become a serious problem lined to a host of physical and mental health issues.

A new study suggests that about 16 percent of the population are compulsive news watchers who can’t stop consuming or thinking about the news. The information can take over their lives and lead to both physical and mental health troubles.

If you find yourself constantly thinking about the news or checking for all the latest updates, it could be having a more negative impact on your life than you realize.

People who reported high levels of problematic news-watching experience greater levels of stress over prolonged periods. The stress may lead to consistently high levels of inflammation, which can lead to health problems or exacerbate existing conditions.

Things also seem to be going from bad to worse. And it might not even be that that much more bad stuff is happening than usual. A big part of it is that people access news from devices in their pocket constantly, instead of electing to set aside time to watch the evening news or read a newspaper or periodical.

Researchers surveyed 1,100 U.S. adults in August of last year and were asked to identify with statements like:

• “I became so absorbed by the news that I forget the world around me”
• “My mind is frequently occupied with thoughts about the news”
• “I find it difficult to stop reading or paying attention to the news”
• “I often do not pay attention at school or work because I am reading or watching the news”

Participants were also asked if they experience stress and anxiety, as well as pain, fatigue, poor concentration, or digestive issues.

The survey showed that the people who reported problematic news consumption were more likely to experience mental and physical symptoms than those who consumed less time-consuming news.

There are clear benefits to staying informed. If you have trouble peeling yourself away, then the key may be to control consumption by blocking off chunks of time to read or view news, avoiding “social” news where you participate through comments/message boards, and only viewing news when you’re feeling calm.

Air pollution is a global issue that affects everyone, but a new study has found that the risks of cardiovascular disease are greater in females than in males. The study examined the impacts of breathing diesel exhaust fumes and found that females suffered more health problems than males, including an increased risk of heart disease and death. This information is important for everyone to know, as it shows just how serious air pollution can be. We all need to do our part to help reduce air pollution levels around the world.

The study included ten volunteers, five female and five male, who were all healthy non-smokers. All participants spent four hours breathing air containing diesel exhaust fumes at three different concentrations: 20, 50, and 150 micrograms of fine particulate matter (PM2.5) per cubic meter—with a four-week break between each exposure.

All participants donated blood samples 24 hours after each exposure. Researchers
made a detailed analysis of the volunteers’ blood plasma. Using an analysis technology called liquid chromatography-mass spectrometry, researchers looked for changes in proteins in the blood following exposure to diesel exhaust.

When comparing the plasma samples, researchers found levels of 90 proteins that were distinctly different between the male and female volunteers following exposure to diesel exhaust. The proteins that differed among females and males were some that have previously been found to play a role in inflammation, blood clotting, damage repair, cardiovascular disease, and the immune system. Among these changes, more were found in women than in men.

These findings offer an essential step in understanding the risk of air pollution, as respiratory diseases such as asthma are known to affect females and males differently. Previous studies have found that females are more likely to suffer severe asthma that does not respond to treatments. Therefore, more research is needed to learn more about air pollution and what it means for preventing, diagnosing, and treating respiratory disease.

Professor Zorana Andersen from the University of Copenhagen, Denmark, said: “We know that exposure to air pollution, especially diesel exhaust, is a major risk factor in diseases such as asthma and chronic obstructive pulmonary disease. There is very little we can do as individuals to avoid breathing polluted air, so we need governments to set and enforce limits on air pollutants.

We also need to understand how and why air pollution contributes to poor health. This study offers some important insight into how the body reacts to diesel exhaust and how that may differ between females and males.”

Reducing the Risks

In a time when climate change and air pollution are causing more health problems than ever, reducing the risk of illness and disease is vital. One of the best ways to stay healthy is by getting all the essential vitamins and nutrients vital to the body.

To help ensure your diet is complete, 65+ Superfood Essentials is an excellent addition to a daily supplement regime. This breakthrough formula is a great way to support and promote cardiovascular and general health. It contains Capros®, a patented and clinically studied Indian gooseberry extract that has been found to absorb free radicals and provide cascading antioxidants. Acai berry (the powerful natural antioxidant known to support total health) and resveratrol, a premier anti-aging ingredient, are also found in this formulation that can help ensure proper nutrients and vitamins that are essential as you age.

Keeping the heart strong and healthy is also vital for enjoying a high quality of life as you age. Heart Rescue was designed to help support and promote cardiovascular health using a variety of ingredients, including omega-3 fatty acids, CoQ10, magnesium, and hawthorn extract. This formula’s health benefits can help strengthen the heart muscle, support circulation, and help reduce the risk of heart disease.

A new research review is offering some news that may help curb your risk of catching or experiencing severe symptoms from COVID-19.

The large-scale international review has found that regular exercise significantly reduces the risk of COVID. And if you do get it, the study found that routine moderate and/or vigorous exercise dramatically reduces the odds of serious illness, hospitalization, or death.

There is plenty of evidence to suggest that regular physical activity might contribute to a more effective immune response that may provide enhanced protective immunity to infections. This could be why a relationship between exercise consistency and COVID infection was found.

The review included more than 1.8 million men and women with an average age of 53. There were 16 studies used from 9 counties across continents.

Researchers found that participants who reported being routinely active were 11 percent less likely to contract SARS-CoV-2, the virus that causes COVID-19. Among those who were infected, regular activity was linked with a 36 percent lower risk of hospitalization, 34 percent risk of severe illness, and 43 percent lower risk of death.

They found that 2 hours and 20 minutes of moderately intense exercise per week, or 1 hour and 15 minutes of vigorous activity, offered the best protection.

Exercise may help with COVID immunity and resilience in a few ways. It can reduce stress and inflammation, boost heart health and immunity, as well as reduce COVID risk factors like obesity and high blood pressure.

People who exercise regularly, however, may also have more healthy habits that contribute to their seemingly enhanced ability to withstand becoming infected or severely ill with COVID.

Diet and sleep, for example, which can play a role in inflammation, blood pressure, and weight, may also help.

Beginning an exercise routine or continuing to exercise is unlikely to provide full immunity from infection or illness, but this review suggests it might help. It is not a substitute for vaccination or other public health measures.

If you know about healthy eating patterns, you’re likely familiar with the health benefits of the Mediterranean diet.

But if you’re just starting to test out heart-healthy eating, the specifics of the diet can get a little bit murky.

The Mediterranean diet is more of an eating style instead of a rigid list of specific foods and servings. It is based on the eating habits of people in countries that border the Mediterranean sea, who tend to have a much lower risk for disease and some of the longest life expectancies in the world.

Generally speaking, the pattern for a Mediterranean-style diet includes:

• Fresh fruits and vegetables
• Nuts, beans, and whole grains
• Olive oil is the principal source of fat, instead of butter or margarine
• Fish and seafood
• Limiting red and processed meats, sugary sweets, processed foods, and some dairy.

The specifics can shift from county to country based on what food grows or is available there, but that is the overall theme of the Mediterranean diet. It can also be adjusted to fit local food availability wherever you might be.

Research has shown that the diet can reduce the risk of cardiovascular events like heart disease and stroke, and is associated with lower blood pressure, blood sugar, and other heart disease risk factors.

So, what does it look like? In North America, you could start by cooking and basing salad dressings with olive oil. Visually, you’ll also see about half of your plate occupied by vegetables.

Regular protein sources would include fish like salmon, anchovies, mackerel, tuna, or sardines, maybe once or twice per week. Beans can also be a good protein source, as can whole grains like quinoa. Try having them around three times per week, eating nuts or fresh fruit for dessert instead of sweets.

Breakfast could include something like olive oil or avocado on whole-wheat toast, maybe with an egg. Dinner of salmon with pilaf and stir-fired veggies would work, and pastas should be whole grain.

If you’re tinkering with the idea of heart-healthy eating, a Mediterranean-style diet is probably the best you can do.