Advertising
Advertising

Wait, These Are What Blueberries Can Do? 10 Benefits of Blueberries That Will Impress You

Wait, These Are What Blueberries Can Do? 10 Benefits of Blueberries That Will Impress You

Blueberries are so delicious that I doubt that I really need to give you any actual reasons to eat them. Unfortunately, I don’t think my editor would accept an article that ends there, so we’re going to take a look at some of the impressive health benefits that blueberries actually have. Seriously though, they’re so tasty and unbelievably good for you that I’ve become one of those hateful people who brags about growing her own. Find out why.

1. Eye Health

A high vitamin A content is one of the many benefits that blueberries have for your health. It’s particularly helpful for your eyesight and has been known to prevent vision loss in old age. Another fun fact is that some pilots during WWII apparently used blueberries in order to improve their night vision. In case you were wondering, they ate them, as opposed to squeezing them into their eyes.

2. Heart Health

Blueberries are given their color by anthocyanins—a flavonoid that counters the build up of plaque and improves cardiovascular health. I have even better news for my fellow ladies. Studies have shown that blueberries (and strawberries for that matter) may be particularly beneficial to the heart health of women. Sorry, gents.

Advertising

3. Cancer Prevention

The aforementioned anthocyanins apparently enjoy multitasking because they’re also helpful for cancer prevention. This, along with the antioxidants within blueberries, help to stop the growth of cancerous cells. Once again, they also seem to favor us ladies. In fact, inhibition chances in women can be as high as 50%. As such, blueberries should have a particular and purposeful place in your diet.

4. Bladder Health

Most women would know that cranberries are renowned for helping to alleviate UTIs, however, blueberries work just as well. This is because they contain the same substances and compounds that prevent bacteria from sticking to the wall of your bladder. Furthermore, blueberries are rich in antioxidants, which help to reduce the symptoms of UTIs. That’s right folks, no more sitting on the toilet for an hour at a time because you can’t be bothered to keep running to it every five minutes.

5. Brain and Memory Function

Yep, blueberries literally are ‘brain food.’

Advertising

Studies have shown that blueberries can be immensely beneficial to maintaining healthy brain and memory function, particularly in older adults. In fact, research conducted at the University of Cincinnati showed that older people who were given blueberry juice performed better in memory tests than those who were fed placebos.

Blueberries also help to prevent inflammation that’s linked to age-related brain diseases such as Alzheimer’s.

6. Digestion

Blueberries are high in fiber, which is needed for proper digestion. Because I’m classy, I should also point out that this means that it can assist with constipation. If that wasn’t enough for you, the copper, sodium and fructose also help aid your digestion.

Advertising

7. Weight Loss

Blueberries are great for weight loss, and not only because they’re clearly not a chocolate bar.

(Side note: dark chocolate and blueberries actually taste amazing together.)

Research has shown that those with a blueberry-rich diet tend to have less abdominal fat than those that forgo it. In addition, the fruit contains carbohydrates, which we know help to keep you feeling full and satisfied for longer. As such, you don’t feel the urge to overeat.

Advertising

8. Skin Care and Anti-Aging

Antioxidants are once again coming to the rescue on this one. They neutralize free radicals and therefore prevent cells from being damaged and unable to repair themselves. This means that your skin is going to look younger and healthier without the help of Photoshop!

9. Immune System Health

Blueberries contain high levels of vitamin C, which has a range of benefits, including keeping your immune system healthy. In fact, one serving of the fruit contains roughly 25% of your daily requirements of the vitamin.

10. Hair Care

One of the other benefits of vitamin C is the pretty, pretty hair it gives you. Who doesn’t love a mixture of health and vanity? The vitamin stimulates the production of sebum follicles, which then works as a natural conditioner. Like antioxidants, the vitamin C in blueberries will also help to prevent hair loss by fighting free radicals in your body.

More by this author

Tegan Jones

Tegan is a passionate journalist, writer and editor. She writes about lifestyle tips on Lifehack.

What to Eat After a Workout: 10 Foods You Should Never Eat What Makes a Good Leader: 9 Critical Leadership Qualities 26 Romantic Ways to Show Your Love for Someone 12 Unexpected Benefits of Drinking Hot Water 10 Surprising Benefits Of Earl Grey Tea You Never Knew

Trending in Health

1 6 Health Benefits of Tumeric (And How to Take It For Good) 2 10 Weight Loss Tips to Help You Lose Weight the Easy Way 3 How to Get More Energy for an Instant Morning Boost 4 15 Most Effective and Nutritious Healthy Foods to Lose Weight 5 5 Reasons Why Overusing Hand Sanitizer Isn’t Good For You

Read Next

Advertising
Advertising
Advertising

Last Updated on September 18, 2020

7 Simple Rules to Live by to Get in Shape in Two Weeks

7 Simple Rules to Live by to Get in Shape in Two Weeks

Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

1. Exercise Daily

It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

Advertising

If you’re a morning person, check out these morning exercises that will start your day off right.

2. Duration Doesn’t Substitute for Intensity

Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

3. Acknowledge Your Limits

Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

Advertising

Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

4. Eat Healthy, Not Just Food That Looks Healthy

Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

The basic nutritional advice includes:

  • Eat unprocessed foods
  • Eat more veggies
  • Use meat as a side dish, not a main course
  • Eat whole grains, not refined grains[3]

Advertising

Eat whole grains when you want to learn how to get in shape.

    5. Watch Out for Travel

    Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

    This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

    If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

    6. Start Slow

    Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

    If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

    Advertising

    7. Be Careful When Choosing a Workout Partner

    Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

    My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

    If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

    I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

    Final Thoughts

    Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

    Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

    More Tips on Getting in Shape

    Featured photo credit: Alexander Redl via unsplash.com

    Reference

    Read Next