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News & Articles By Evangelyn Rodriguez
02/09/2026
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By Evangelyn Rodriguez
The best post-run foods to eat to speed up recovery and boost performance
Consume nutrients within 30–45 minutes post-run for optimal muscle repair and glycogen replenishment. The key goals of recovery nutrition are muscle repair (protein), energy restoration (carbs) and electrolyte balance (minerals) to prevent dehydration and fatigue. Top recovery foods include eggs (protein + vitamin K), nut butter/trail mix (healthy fats + minerals), chocolate milk (carbs + […]
02/08/2026
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By Evangelyn Rodriguez
Dietary fiber: Here’s why you shouldn’t miss out on this digestive superhero
Most Americans consume only 10–15 g of fiber daily, far below the recommended 25–34 g, contributing to digestive disorders, heart disease and cancer risks. Soluble fiber slows digestion, lowers cholesterol and stabilizes blood sugar, while insoluble fiber prevents constipation and reduces colorectal cancer risk. Fiber helps the body detoxify by binding toxins, promotes satiety for […]
02/07/2026
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By Evangelyn Rodriguez
Quick-energy carbs: 10 Easy-to-digest foods for fuel and recovery
Fast-digesting carbs provide rapid energy for athletes, illness recovery and for managing low blood sugar without taxing digestion. Top sources include peeled potatoes, applesauce, saltines and dates—low-fiber, easy-to-digest options ideal for nausea, IBS and pre- or post-workout fueling. Fast-digesting carbs quickly convert to glucose, replenish electrolytes and settle upset stomachs. However, they don’t provide sustained energy, […]
02/03/2026
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By Evangelyn Rodriguez
The science of sleeping well: 8 Evening habits that can help you wake up refreshed
Stop consuming caffeine at least eight hours before bed to avoid disrupting deep sleep. Eat dinner earlier and limit alcohol, which fragments REM sleep. Dim lights and avoid screens two hours before bed to preserve melatonin production. Consistent bedtimes (even on weekends) strengthen circadian rhythms. Exposure to natural light upon waking helps regulate sleep-wake cycles […]
01/27/2026
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By Evangelyn Rodriguez
Coffee cherry extract sharpens memory and focus, study finds
A 200 mg dose of decaffeinated coffee cherry extract (CCE) significantly improved memory, focus and accuracy in adults (40–65) compared to placebo. Unlike caffeine in coffee beans, CCE’s polyphenols enhance neural efficiency, reducing inflammation and supporting long-term brain health. CCE brought immediate and sustained improvements, such as 80% fewer memory errors and 11% better accuracy […]
01/26/2026
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By Evangelyn Rodriguez
Resistance training shields the brain: Study shows lifting weights can reverse early cognitive decline
A 2025 study published in GeroScience found that older adults with mild cognitive impairment (MCI) who did supervised strength training twice weekly preserved brain volume in memory-critical regions (hippocampus, precuneus), with some even exhibiting reversed MCI symptoms. Resistance training stimulates myokines, IGF-1 and BDNF production, reducing inflammation, promoting neuron growth and enhancing neuroplasticity—key for memory […]
01/20/2026
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By Evangelyn Rodriguez
Vitamin D shows promise in slowing cellular aging: New study links supplementation to telomere preservation
A study published in The American Journal of Clinical Nutrition found that taking 2,000 IU of vitamin D3 daily can significantly slow telomere shortening, delaying biological aging by nearly three years. Unlike synthetic drugs, vitamin D (produced naturally from sunlight) demonstrated anti-aging effects, reinforcing the superiority of holistic health approaches over Big Pharma interventions. Despite their well-documented […]
01/13/2026
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By Evangelyn Rodriguez
The science of SLEEP: Expert-backed strategies for optimal rest and performance
Keep the bedroom dark, cool and quiet using blackout curtains, white noise machines or cooling mattress pads. Skip hot showers right before bed (opt for 90+ minutes prior), heavy meals and screens (blue light disrupts melatonin). Instead, wind down with journaling or stretching. Limit naps to 20–30 minutes to avoid grogginess; the “nappuccino” (caffeine + […]
01/09/2026
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By Evangelyn Rodriguez
Study: Healthy lifestyle can override “bad” genes, extending lifespan by up to 5 years
Healthy habits (no smoking, regular exercise, proper sleep, nutritious diet) can offset genetic risks for premature death by over 60%, adding up to 5.5 years to one’s lifespan—even for those genetically predisposed to shorter lives. Poor lifestyle choices (smoking, inactivity, poor diet, lack of sleep) increase early death risk by 78%, regardless of genetic risk—worse […]
01/09/2026
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By Evangelyn Rodriguez
Dehydration and cognitive decline: Why water may be your brain’s best defense
Even mild dehydration impairs attention, memory and decision-making, especially in middle-aged and older adults. Older adults face higher dehydration risks due to weakened thirst signals, worsening cognitive fatigue in a dangerous cycle. Processed foods, caffeine, alcohol and screen time deplete water and electrolytes critical for brain function. Natural hard water (with calcium and magnesium) and […]
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