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14 Surprising Health Benefits Of Wine

14 Surprising Health Benefits Of Wine

You pop open the cork after a killer day at the office, and the luscious wine flows in mellow drops into your shiny glass. Then this voice whispers in your ear. “Should I be drinking wine?” You try to make healthy food choices and go to the gym and yoga a few times a week. Are you negating your efforts with a few sips?  You know that over-indulging is a health no-no, but what about a glass of wine a few times per week?

Unless you’ve been living under a rock, you’ve surely heard of the heart-healthy benefits of red wine. But this is not your big concern; you already exercise and eat pretty well.

Prepare to be amazed. More than just being heart-healthy, wine has a slew of surprising health benefits, many of which stem from resveratrol. Some plants make resveratrol to fight off bacteria and fungi, or to withstand a drought or lack of nutrients. Red and purple grapes, blueberries, cranberries, mulberries, peanuts, and pistachios are sources. Resveratrol may be the wonder ingredient responsible for many of wine’s benefits. Isolating the resveratrol does not yield the same powers, indicating that a constellation of forces act together to protect the body. Most studies focus on the benefits of red wine because white grapes do not contain resveratrol.

Prepare to be amazed and relieved. You’re about to learhow your wine-drinking ritual can be a powerful health elixir. Check out the following fourteen benefits of wine that go way beyond heart healthiness.

1. Live longer

That’s right. On the island of Ikarios, a recently discovered Blue Zone, people live longer than anywhere else in the world. Daily wine consumption is part of a dietary pattern that encourages long life through eating fewer animal-based foods and eating more plant-based foods. You’ll find the long-lived residents of Crete and Sardinia sipping dark red wine, a part of their anti-aging lifestyle. A 2007 study suggests procyanidins, compounds found in red wine tannins, help promote cardiovascular health. Wines produced in areas of southwest France and Sardinia, where people tend to live longer, have particularly high concentrations of the compound.

Researchers at Harvard Medical School uncovered evidence that resveratrol directly activates a protein that promotes health and longevity in animal models. Resveratrol increases the activity of sirtuins (longevity pathways), a group of genes that protects the body from diseases of aging.

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2. Get smarter

Resveratrol may help improve short-term memory. After just 30 minutes of testing, researchers found that participants taking resveratrol had a significant increase in retention of words and showed faster performance in the portion of the brain associated with the formation of new memories, learning, and emotions.

3.   Banish breakouts with wine

Resveratrol is able to inhibit the growth of acne-causing bacteria longer than benzoyl peroxide. And it works even better when combined with benzoyl peroxide.  So far, drinking the antioxidant is the best way to benefit from its properties. Topical application in creams has not been proven as effective – so imbibe your antioxidants in wine, fruits, and veggies rather than buying expensive creams.

4.  Wine may beat trips to the gym

Would you rather drink wine or slave away at the gym?  Scientists at the University of Alberta in Canada found that resveratrol improves heart, brain, and bone function; the same way these parts are improved when you go to the gym. Now imagine the benefits of doing both!

5. Say goodbye to the blues

You know wine helps you relax…but depression?  Researchers in Spain found that men and women who drank two to seven glasses of wine per week were less likely to be diagnosed with depression. Even when taking into account lifestyle factors which could influence their findings, the reduced risk held strong.

6. Reduce (not increase) your risk of liver disease

This study challenged conventional thinking about alcohol and liver disease. Modest wine consumption, defined as one glass a day, may decrease the prevalence of Non-Alcoholic Fatty Liver Disease (NAFLD). Modest wine drinkers, as compared to teetotalers, cut their risk of NAFLD in half. And compared with wine drinkers, modest beer or liquor drinkers had four times the odds of having suspected NAFLD.

7. Promote healthy eyes

Resveratrol stops out-of-control blood vessel growth in the eyes, according to Washington University School of Medicine in St. Louis. This may help with treatment of diabetic retinopathy and age-related macular degeneration. Note that these studies were done in mice, so the dose for humans is not yet clear. But this is a great start.

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8.  Protect your pearly whites

Did you know that drinking wine is a little-known way to protect your teeth from bacteria? We mentioned wine’s antimicrobial effects on the skin. Well, it also helps reduce bacteria on our teeth.Using five of the common oral plaque-causing bacteria, scientists noted almost complete degradation of the bacteria after applying the biofilms with red wine.

9.  Cut multiple cancer risks

Breast Cancer

Red grapes are the fruit best able to suppress the activity of aromatase, the enzyme used by breast tumors to produce their own estrogen – this is called an aromatase inhibitor. Red wine may serve as a nutritional aromatase inhibitor, which may ameliorate the elevated breast cancer risk associated with alcohol intake. Note that you can also eat red grapes; those with seeds are especially helpful. Resveratrol is also thought to kill cancer cells by cutting off a pathway that feeds cancer cells.

Colon cancer

Studies show that moderate consumption of red wine can reduce the risk of colon cancer by 50%.

Prostate Cancer

Harvard Men’s Health Watch reports that men who drink an average of four to seven glasses of red wine per week have a 52% less chance of being diagnosed with prostate cancer compared to those who don’t drink wine.  Red wine appears particularly protective against advanced or aggressive cancers. Doctors speculate that flavonoids and resveratrol contain potent antioxidants and may counterbalance androgens, the male hormones that stimulate the prostate.

10.  Stave off those pesky sniffles

So maybe grandma’s cold remedy isn’t so strange after all. A study looked at 4,000 faculty members at five universities across Spain. Those who drank wine were less likely to come down with a cold compared to those that drank beer or spirits. Researchers think that the antioxidants help lower inflammation and reduce the symptoms of colds.

11.  Lower your cholesterol (without changing your diet)

Resveratrol is thought to reduce LDL and increase HDL, meaning that our blood vessels are less likely to be coated with plaque. Even the American Heart Association admits that moderate consumption of any type of alcohol can increase your HDL, or good cholesterol, by about 12%.

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12. Reduce the risk of stroke

Wine may reduce your risk of ischemic stroke. In analyses adjusted for age, sex, and smoking, intake of wine on a monthly, weekly, or daily basis was associated with a lower risk of stroke compared with no wine intake.  The benefits were not seen in beer or hard alcohol consumption.

13. Regulate blood sugar levels without drugs

Red wine is abundant in polyphenols. The polyphenols in wine interact with cells involved in the development and storage of fat and the regulation of blood sugar.  The amount of polyphenols in a small glass of red wine appears to rival the blood sugar regulating activity of certain diabetes drugs.

14. Slash your diabetes risk

Men and women who drink moderately have a 30% lower risk of developing Type 2 diabetes. This may be due again to resveratrol, which improves sensitivity to insulin. Insulin resistance is the most important critical factor contributing to Type 2 diabetes risk.

Don’t make this crucial mistake

The monumental mistake people make is trying to buy these benefits in a bottle, rather than looking at how wine can be a part of a healthy lifestyle. We want to bottle it, sell it, and find that magic bullet.

Supplements have not proven to have the benefits of simple foods. Nature is complex, and we haven’t figured out how to put that in a bottle (and I hope we don’t).

The most important thing you can do is start to look at the big picture.

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Think of the slow-paced life of the Mediterranean and bring a little bit of that into your life.

Take time to prepare a simple meal packed with legumes and fresh vegetables.

Savor this meal.

Linger at the table with your friends and family.

And of course – enjoy a leisurely glass of wine without feeling guilty.

Featured photo credit: www.picjumbo.com via media.lifehack.org

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Last Updated on July 10, 2020

How to Take Control of Your Life with Better Boundaries

How to Take Control of Your Life with Better Boundaries

We all have them—those hurtful, frustrating, offensive, manipulative people in our lives. No matter how hard we try to surround ourselves with positive and kind people, there will always be those who will disrespect, insult, berate, and misuse you if we allow them to.

We may, for a variety of reasons, not be able to avoid them, but we can determine how we interact with them and how we allow them to interact with us.

So, how to take control of your life and stop being pushed around?

Learning to set clear firm boundaries with the people in our lives at work and in our personal lives is the best way to protect ourselves from the negative effects of this kind of behavior.

What Boundaries Are (And What They’re Not)

Boundaries are limits

—they are not threats or ultimatums. Boundaries inform or teach. They are not a form of punishment.

Boundaries are firm lines—determined by you—which cannot be crossed by those around you. They are guidelines for how you will allow others to treat you and what kind of behaviors you will expect.

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Healthy personal boundaries help protect you from physical or emotional pain. You may also need to set firm boundaries at work to ensure you and your time are not disrespected. Don’t allow others to take advantage of your kindness and generosity.

Clear boundaries communicate to others that you demand respect and consideration—that you are willing to stand up for yourself and that you will not be a doormat for anyone. They are a “no trespassing” sign that makes it very clear when a line has been crossed and that there will be consequences for doing so.

Boundaries are not set with the intention of changing other people. They may change how people interact with you, but they are more about enforcing your needs than attempting to change the general behavior and attitude of others.

How to Establish Boundaries and Take Control of Your Life

Here are some ways that you can establish boundaries and take control of your life.

1. Self-Awareness Comes First

Before you can establish boundaries with others, you first need to understand what your needs are.

You are entitled to respect. You have the right to protect yourself from inappropriate or offensive behavior. Setting boundaries is a way of honoring your needs.

To set appropriate boundaries, you need to be clear about what healthy behaviors look like—what healthy relationships look like.

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You first have to become more aware of your feelings and honest with yourself about your expectations and what you feel is appropriate behavior:

  • Where do you need to establish better boundaries?
  • When do you feel disrespected?
  • When do you feel violated, frustrated, or angered by the behavior of others?
  • In what situations do you feel you are being mistreated or taken advantage of?
  • When do you want to be alone?
  • How much space do you need?

You need to honor your own needs and boundaries before you can expect others to honor them. This allows you to take control of your life.

2. Clear Communication Is Essential

Inform others clearly and directly what your expectations are. It is essential to have clear communication if you want others to respect your boundaries. Explain in an honest and respectful tone what you find offensive or unacceptable.

Many people simply aren’t aware that they are behaving inappropriately. They may never have been taught proper manners or consideration for others.

3. Be Specific but Don’t Blame

Taking a blaming or punishing attitude automatically puts people on the defensive. People will not listen when they feel attacked. It’s part of human nature.

That said, you do not need to overexplain or defend yourself. Boundaries are not open to compromise.

Sample language:

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  • “You may not…yell or raise your voice to me…”
  • “I need…to be treated with respect…”
  • “It’s not okay when…you take things from my desk without asking…”
  • “I won’t…do your work…cover for you anymore…”
  • “It’s not acceptable when…you ridicule or insult me…”
  • “I am uncomfortable when…you use offensive language”
  • “I will no longer be able to…lend you money…”

Being able to communicate these without sounding accusatory is essential if you want others to respect your boundaries so you can take control of your life.

4. Consequences Are Often Necessary

Determine what the appropriate consequences will be when boundaries are crossed. If it’s appropriate, be clear about those consequences upfront when communicating those boundaries to others.

Follow through. People won’t respect your boundaries if you don’t enforce them.

Standing our ground and forcing consequences doesn’t come easily to us. We want to be nice. We want people to like us, but we shouldn’t have to trade our self-respect to gain friends or to achieve success.

We may be tempted to let minor disrespect slide to avoid conflict, but as the familiar saying goes, “if you give people an inch, they’ll take a mile.”

It’s much easier to address offensive or inappropriate behavior now than to wait until that behavior has gotten completely out of hand.

It’s also important to remember that positive reinforcement is even more powerful than negative consequences. When people do alter the way they treat you, acknowledge it. Let people know that you notice and appreciate their efforts.

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Final Thoughts

Respect is always a valid reason for setting a boundary. Don’t defend yourself or your needs. Boundaries are often necessary to protect your time, your space, and your feelings. And these are essential if you want to take control of your life.

Start with the easiest boundaries first. Setting boundaries is a skill that needs to be practiced. Enlist support from others if necessary. Inform people immediately when they have crossed the line.

Don’t wait. Communicate politely and directly. Be clear about the consequences and follow them through.

The better you become at setting your own boundaries, the better you become at recognizing and respecting the boundaries of others.

Remember that establishing boundaries is your right. You are entitled to respect. You can’t control how other people behave, but you do have control over the way you allow people to treat you.

Learning to set boundaries is not always easy, but with time, it will become more comfortable. You may eventually find that boundaries become automatic and you no longer need to consciously set them.

They will simply become a natural extension of your self-respect.

Featured photo credit: Thomas Kelley via unsplash.com

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