Healthy Snacks: Eating Kiwis Can Make You Feel
Published May 5, 2014

The results of a recent study conducted at the University of Otago, in New Zealand, indicate that eating
kiwifruit can make one feel better. This is accomplished in two ways: energy is increased and mood is
improved. Over a period of six weeks, 54 young and healthy university students consumed kiwis on a
daily basis. The study participants were split into [...] » Continue reading
Eight Ways To Boost Your Immune System

The ultimate goal of health care is not simply to avoid illness, but to have an abundance of health. If
abundant health is a goal of yours, consider how to strengthen your body’s natural defenses.
You can get started on this path today with these Eight Ways To Boost Your Immune System
Not surprisingly, the list starts with good nutrition. Disease-fighting [...] » Continue reading
How A Healthy Lifestyle Benefits Your Mind As Well
As Body

We all know that a healthy lifestyle, such as not smoking, keeping your weight down, eating right, regular
exercise, and low moderate alcohol intake contributes to long-term health benefits. The recently
completed Caerphilly Cohort Studyexpands the known benefits of a healthy lifestyle to include more
evidence for improvements in cognitive function, and a reduced incidence of dementia.

The study began in 1979, and spanned a full 35 years. The health habits of 2,235 men between the ages
of 45 and 59 were correlated to their incidences of diabetes, vascular disease, cancer, cognitive
impairment, dementia and death (from all causes). The study tracked five healthy behaviors:
1. Non-smoking
2. Acceptable body weight (BMI of 18 to under 25 Kg/m2)
3. Healthy diet (three or more helpings of fruit and/or vegetables per day, with less than 30% of
calories from fat)
4. Regular exercise (walking two or more miles each day to work, cycling ten or more miles each day
to work, or a regular habit of vigorous exercise)
5. Low alcohol intake (three or fewer units per day, abstinence was not tracked separately)
The results were analyzed according to how many of these behaviors were followed. The results of men
who followed four or five behaviors were combined since only two reported following all five. The findings
for men who consistently followed four or five of the healthy behaviors was described as “amazing” when
compared to the men who followed none.
“The size of reduction in the instance of disease owing to these simple healthy steps has really amazed
us and is of enormous importance in an aging population,” said Principle Investigator Professor Peter
Elwood from Cardiff University’s School of Medicine. “What the research shows is that following a healthy
lifestyle confers surprisingly large benefits to health – healthy behaviours have a far more beneficial effect
than any medical treatment or preventative procedure.” Cardiff University News Centre
Compared to those who followed none of the healthy behaviors, the groups who followed four or five
 50% reduction in vascular disease (delayed vascular disease events of up to 12 years, and six years
additional lifespan).
 50% reduction in diabetes.
 60% reduction in all-cause mortality.
 60% reduction in cognitive impairment.
 60% reduction in dementia.
 The study found that the reduction of cancer was only influenced by non-smoking, and not by the other
four behaviors.
It is interesting to note that the most significant factor in the 60% decline in cognitive function and
dementia was found to be regular exercise.
“This more detailed analysis suggests any benefit of physical activity on cognition is likely to be mediated
via vascular metabolic and emotional pathways rather than being independent of these
factors.” Caerphilly Cohort Study
This study shows the extent to which a healthy lifestyle can contribute to preventing illness and
preserving our health. The study was admittedly limited to only five behaviors, and did not take into
account socioeconomic factors, education, or marital status. Nevertheless, it does show how the
decisions we make affect our future health and longevity. Give me a call if you would like to know more
about the benefits of a healthy lifestyle, I’d love to help.

Contact Us:
Dunham-Hughes Health, Wellness, & Education Center
516 North “H” St., Suite A
Lompoc, CA 93436