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Latest on evidence-based health, disease prevention, chronic illnesses and more.

How does a single night of not sleeping affect brain health?

Sleep and Brain Health | SELF Principle
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https://www.youtube.com/watch?v=HNqVKxgIZCk&t=93s We all know sleeping is important for our health. At SELFPrinciple.org, I have always promoted sleeping 7-9 hours of sleep for adults. I was fascinated when I came across a study looking at what happens in...

The Power of Vegetables on Memory

The power of Vegetables on memory | SELF Principle
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https://www.youtube.com/watch?v=abzrjhrJjmY&t=276s A whole-foods plant-based diet can be a wonderful part of our healthy lifestyle. In addition, it is great for the planet as well. But what is it about vegetables that have such a dramatic effect...

How does drinking alcohol affect your memory?

Alcohol and Memory | SELF Principle
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https://www.youtube.com/watch?v=xA1101Vj6-A There are lots of guidelines about what is a safe alcohol drinking limit. However, they vary greatly from one country to another. Which guidelines should we use to be able to enjoy alcohol without letting it...

Coffee and the risk of death

Coffee and risk of Death | SELF Principle
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https://www.youtube.com/watch?v=XtTkaO-pUBE&t=408s Check out the video for more details Coffee is the second most consumed beverage in the world after water. In fact, 2.25 billion cups of coffee are consumed worldwide every day. The average American spends about $1100 annually on...

Can a little noise help you sleep better?

White Noise and Sleep | SELF Principle
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You feel weightless as your body starts to relax, the mind quieting its incessant chatter; you are entering the sweet spot just before sleep overcomes you.  It’s so close you can feel it….until BANG, you are jarred back to reality by an unsuspecting sound.

The PURE Trial: Is Saturated Fat Back?

The PURE Trial: Is Saturated Fat Back | SELF Principle
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https://www.youtube.com/watch?v=e2aAxvlyVL8 The PURE trial wanted to look at the role of carbohydrates, protein and fat (saturated fat and total fat) on the risk of heart disease and death.  What was unique about the study was that it...

Is Coffee really good for you?

Coffee and Health | SELF Principle
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[youtube https://www.youtube.com/watch?v=C9KyZQPw7FQ?rel=0] BOTTOM LINE: Overall, drinking coffee is safe! Best benefits at 3-4 cups per day. Decaffeinated coffee similar to caffeinated coffee (for all-cause mortality, cardiovascular mortality, Type 2 Diabetes) WHY THIS MATTERS: It seems like there is a new study on coffee every week. Its important...

Can Social Relationships be the key to aging, memory and happiness?

Social Relationships and Happiness | SELF Principle
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The bottom line:  Positive social relationships are associated with increased memory and happiness. Thanks to modern-day advances in medicine, the average American’s life expectancy has gone up by nearly 30 years over the last decade. While some seem to flourish in their golden years, more...

The Amazing Benefits of Olive Oil

Olive Oil Benefits | SELF Principle
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[youtube https://www.youtube.com/watch?v=cJT5-P32SRQ] Let's talk about all the amazing benefits of olive oil. Olive Oil is actually a wonderful, rich source of monounsaturated fatty acids, which are some of the heart-healthy fatty acids like Oleic acid. What makes olive oil so good? Let take a look at...

3 natural steps to lower blood pressure

Blood Pressure and food | SELF Principle
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Key Points A diet rich in fruits vegetables, low in salt and sugar-sweetened beverages along with regular exercise and weight loss is the best lifestyle treatment for high blood pressure. According to the CDC, about 70 million American adults have high blood pressure. This amounts to about 1...
Welcome to SELFPrinciple.org. I am a practicing nephrologist and obesity medicine specialist. I created this blog to provide evidence-based nutrition, health, and wellness research. My goal is to share all the wonderful research out there in a simple, easy to understand, manner. Living a full life should not be complicated. Simply sleep more, move more, love more and eat a plant-based diet. Thanks for visiting!
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