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" While positive mental states may be associated with less stress and more resilience to infection, positive well-being might also be accompanied by a healthy lifestyle. "

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" The problem with all-or-nothing thinking is that it stops people even taking the first steps. The thought of never having pepperoni pizza again somehow turns into an excuse to keep ordering it every week. "

Michael Greger

Week

People

Pizza

" Walking at a moderate pace for an hour a day is considered a moderately intense level of exercise. "

" Studies on cherries, raspberries and strawberries suggest that most of their nutrition is retained when they're frozen, so it's a good idea to keep some in the freezer. "

" In a Harvard University study, the diets of nearly 1,000 women were analysed before their morning melatonin levels were measured. Meat consumption was the only food significantly associated with lower melatonin production, for reasons that are as yet unknown. "

" Five hours a week of vigorous aerobic exercise can lower estrogen and progesterone exposure by about 20 per cent. "

" Even if you were to start drinking milk during adolescence in an attempt to bolster peak bone mass, it probably wouldn't reduce your chances of fracture later in life. "

" Sadly, commercially-produced, frozen broccoli lacks the ability to form sulforaphane because the vegetables are flash-cooked before they are frozen. "

" As you eat more healthily, your palate changes - it's amazing. Your taste buds constantly adapt: from minute to minute, in fact. If you drank orange juice right now, it would taste sweet. But if you first ate some sweets then drank the same juice, it could taste unpleasantly bitter. "

" When any fat is heated to frying temperatures, toxic volatile chemicals that can cause genetic mutations are released into the air. "

" The Iowa Women's Health Study, which has followed more than 35,000 women for decades, found eating more broccoli, cauliflower, kale and other cruciferous vegetables was associated with a lower risk of getting non-Hodgkin's lymphoma in the first place. "

Michael Greger

Health

Eating

" Among identical twins who have the exact same genes, one may die early of a heart attack and the other may live a long, healthy life - depending on their lifestyle and what they eat. "

" Milk contains growth hormones designed by Mother Nature to put a few hundred pounds on a baby calf within a few months. "

" Harvard University researchers found that women at high risk of heart disease who had a tablespoon of peanut butter five or more days a week appeared to nearly halve their risk of suffering a heart attack compared with women who ate one serving or less per week. "

" Most of us know that the hormone melatonin helps regulate our sleep. But it also seems to play another role - suppressing cancer growth. "

" Eating a varied plant-based diet - and avoiding all meat, fish, chicken and dairy products - may have much to recommend it, but it's certainly not for everyone. "

" Sometimes it feels like there aren't enough hours in a day to get everything done. "

" Berries have a lot of soluble fiber. That's why they gel up when you're making your Thanksgiving cranberry sauce, with the pectin. "

" One of the reasons it's so difficult to study the relationship between diet and disease is because many dietary behaviors are associated with non-dietary behaviors. "

" As you age, your blood pressure tends to get higher. "

" For women, eating just two handfuls of nuts a week may extend their lives as much as by jogging four hours a week. "

" Studies of immigration show that this resistance to heart disease is not just something in African or Chinese genes. When people move from low-risk to high-risk areas, disease rates skyrocket as they adopt Western diets and lifestyles. "

" Physical activity is considered a promising preventive measure against breast cancer - not only because it helps with weight control but because exercise tends to lower circulating estrogen levels. "

" A small minority of strokes are hemorrhagic strokes, which are caused by bleeding into the brain when a blood vessel bursts. "

" A plant-based diet is like a one-stop shop against chronic diseases. "

Michael Greger

Diseases

Chronic

" Up to a thousand milligrams of caffeine is considered safe for most people, which translates into about 10 cups of coffee a day. "

Michael Greger

Caffeine

Safe

" Tobacco smoke contains chemicals that weaken the body's immune system, making it more susceptible to disease and handicapping its ability to destroy cancer cells. "

" You have to build up to green smoothies. Everyone loves fruit smoothies: you can add a handful of baby spinach to a fruit smoothie and may hardly even taste it. Next, try two. Slowly, your taste buds can adapt to more greens. "

" Nitric oxide is a key biological messenger within the body. When released by the cells lining your arteries, it makes the walls of the arteries relax, allowing more blood to flow. "

" When I was a child, doctors sent my grandmother home in a wheelchair to die. Diagnosed with end-stage heart disease, she already had so much scar tissue from bypass operations that the surgeons had essentially run out of plumbing. There was nothing more to do, they said; her life was over at 65. "

" Certain foods, such as meat, appear to harbour toxic bacteria - known as endotoxins - that can trigger inflammation in your arteries, even when food is fully cooked. "