Health Research Hub
Discover evidence-based health insights from peer-reviewed research. Stay informed with the latest scientific findings for optimal wellness.
- Based on peer-reviewed studies
Mediterranean Diet Benefits
Following a Mediterranean diet rich in olive oil, fish, nuts, and vegetables reduces cardiovascular disease risk by up to 30% according to multiple clinical
Key Finding:
30% reduced cardiovascular risk
Source:
Exercise and Brain Health
Regular aerobic exercise for 30 minutes, 3x weekly increases BDNF levels and promotes neuroplasticity, improving memory and cognitive function.
Key Finding:
Increases brain-derived neurotrophic factor
Source:
Sleep Duration and Mortality
Optimal sleep duration of 7-8 hours per night is associated with lowest mortality risk. Both shorter and longer sleep durations increase health risks.
Key Finding:
7-8 hours optimal for longevity
Source:
Intermittent Fasting Effects
Time-restricted eating (16:8 method) shows improvements in insulin sensitivity, weight management, and may extend lifespan in animal models.
Key Finding:
Improves metabolic health markers
Source:
Vitamin D and Immune Function
Maintaining vitamin D levels above 30 ng/mL supports immune function and may reduce respiratory infection risk by up to 19%.
Key Finding:
19% reduced infection risk
Source:
Mindfulness Meditation Benefits
8-week mindfulness programs show measurable changes in brain structure, reducing amygdala reactivity and increasing prefrontal cortex density.
Key Finding:
Structural brain improvements in 8 weeks
Source:
Green Tea and Longevity
Regular consumption of green tea (3+ cups daily) is associated with 12% reduced mortality risk due to high catechin content and antioxidant
Key Finding:
12% reduced mortality risk
Source:
High-Intensity Training Benefits
HIIT workouts improve VO2 max more effectively than moderate exercise, with sessions as short as 15 minutes providing significant cardiovascular
Key Finding:
Superior VO2 max improvements
Source:
Omega-3 Fatty Acids
EPA and DHA supplementation (1-2g daily) reduces inflammatory markers and supports cardiovascular health, particularly in individuals with low fish
Key Finding:
Reduces inflammatory markers
Source:
Cold Exposure Therapy
Regular cold exposure activates brown adipose tissue, increases norepinephrine, and may improve metabolic health and stress resilience.
Key Finding:
Activates brown fat metabolism
Social Connections and Health
Strong social relationships increase survival odds by 148%. Social isolation impacts mortality risk equivalent to smoking 15 cigarettes daily.
Key Finding:
148% increased survival odds
Source:
Blue Light and Circadian Rhythm
Exposure to blue light before bedtime suppresses melatonin production by up to 23%, disrupting sleep quality and circadian rhythms.
Key Finding:
23% melatonin suppression
Fiber and Gut Health
Consuming 25-35g of diverse fiber daily promotes beneficial gut bacteria growth and reduces colorectal cancer risk by up to 16%.
Key Finding:
16% reduced cancer risk
Source:
Music and Cognitive Function
Learning to play musical instruments enhances neuroplasticity, improves working memory, and may delay cognitive decline in aging.
Key Finding:
Enhanced neuroplasticity and memory
Source:
Forest Bathing Benefits
Spending time in forests (shinrin-yoku) increases NK cell activity by 40% and reduces stress hormones, boosting immune function naturally.
Key Finding:
40% increased NK cell activity
Protein and Muscle Preservation
Consuming 1.2-1.6g protein per kg body weight daily helps preserve muscle mass during aging and supports healthy metabolic function.
Key Finding:
Optimal muscle preservation
Breathing Techniques for Stress
Controlled breathing exercises (4-7-8 technique) activate the parasympathetic nervous system, reducing cortisol levels within minutes.
Key Finding:
Rapid cortisol reduction
Source:
Probiotics and Mental Health
Specific probiotic strains improve gut-brain axis communication, reducing anxiety and depression symptoms through the vagus nerve pathway.
Key Finding:
Gut-brain axis improvement
Source:
Resistance Training and Longevity
Strength training 2-3x weekly reduces all-cause mortality by 23% and specifically protects against sarcopenia in older adults.
Key Finding:
23% reduced mortality risk
Polyphenols and Aging
Foods rich in polyphenols (berries, dark chocolate, tea) activate longevity pathways and may extend healthy lifespan through cellular protection.
Key Finding:
Activates longevity pathways
Source: