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As far as foods that aren’t so great for your brain, ultra-processed foods (i.e. cookies, candy, fast food, etc.) earn the top slot. These foods tend to be nutrient-poor, calorically-dense, and high in sugar, salt, and/or fat. Red meats17, foods high in saturated fats18, sugar19, and sodium20 can also harm brain health, Maxwell says, due to their negative impact on the gut microbiome and heart functionality.
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S32Because muscle support shouldn’t start and stop with protein powder.
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Assistant Beauty & Health Editor
Hannah Frye is the Assistant Beauty Editor at mindbodygreen. She has a B.S. in journalism and a minor in women’s, gender, and queer studies from California Polytechnic State University, San Luis Obispo. Hannah has written across lifestyle sections including health, wellness, sustainability, personal development, and more.
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While there is no recommended daily value for total omega-3s, the Dietary Guidelines For Americans suggest eating two servings of fish per week in order to hit at least 250-500 milligrams of omega-3s per day, or 1750-3500 milligrams per week. And while most Americans are missing the mark on omega-3s, one 3.5 ounce serving of Atlantic salmon contains 2,209 milligrams of omega-3s3. A six ounce serving, like that found in this recipe, would get you to 3,786 milligrams. And that’s not to mention the protein, vitamin D, and vitamin B12 in salmon.
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Resilient skin entails more than looking healthy on the surface. Resilient skin is strong, in every sense of the word—it bounces back when facing challenges, like dry weather, over-exfoliation, or pollutants, thus protecting your body as its first line of defense.
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If there aren’t enough reasons already, add more leafy greens to your diet. Research has shown that leafy greens rich with the terpene beta-caryophyllene activate the CB2 receptor in mice models. Beta-caryophyllene is also believed to show promise in combating inflammatory conditions and autoimmune disorders. Besides cannabis, beta-caryophyllene can be found in broccoli, basil, oregano, and rosemary, as well as many other common spices. Beta-caryophyllene may also reduce paranoia and some of the unwanted effects of cannabis. Alternatively, foods high in fat and carbs appear to be counteractive and lower the activity of the CB1 receptor.
Once you exercise stoned, you’ll never go back. Take our word for it. Get your runner’s high on! Medium- to high-intensity exercise has been shown to boost anandamide levels—the first endocannabinoid to be identified—and activate the endocannabinoid system (ECS). Research also has demonstrated that exercise significantly upregulates (increases signaling of) CB1 receptors and enhances CB1 receptor sensitivity. Anecdotal reports suggest that a brisk exercise for 20 minutes or more will make a significant difference and increase the pleasant effects from this phenomenon.
If you’re not getting high enough you might not be incorporating enough omega-3 fatty acids in your diet. Research of mice models has shown that omega-3 fatty acids increase the synthesis of endocannabinoids and upregulate both the CB1 and CB2 receptors. The downside is that most people probably don’t consume enough omega-3 fatty acids to make a significant difference. However salmon or cod liver oil contain higher amounts of omega-3 fatty acids. Some scientists have suggested that CB1 receptors may not even form correctly without the presence of omega-3 fatty acids, so every stoner should make sure they include them in their diet.
A cold shower will not only tighten your pores but potentially provide other benefits as well. Early evidence from mice models suggests that exposure to cold has been shown to increase endocannabinoid levels. Researchers observed that cold exposure was significantly linked to an increased density of CB1 receptors. According to anecdotal reports, a cold shower for at least 30 seconds will make a difference. Cold showers are somewhat unpleasant, however, so it takes a bit of practice to get used to 30 uninterrupted seconds under cold water. Say Geronimo and jump in!
Chronic stress could be harshing your high before you even smoke, so find ways to reduce stress. It’s easier said than done, right? Chronic and emotional stress has been shown in rat models to downregulate CB1 receptors. High cortisol levels for prolonged periods of time, typically caused by stressful circumstances, also was shown to significantly reduce the ability of cannabinoids to bind CB1 receptors. Furthermore, researchers say there is evidence to suggest that the ECS needs to be functioning properly in order to adequately deal with stress in the first place. Maybe meditate or do another activity to chill out before you begin a session.
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Benjamin M. Adams
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The key to crispy-skinned salmon (or any piece of skin-on fish) is patting it dry and starting it skin-side down in a cold nonstick skillet. As the skillet heats up, the skin begins to expel some of its fat, and after ten-ish minutes, you’re left with evenly golden brown, shattery skin that’s been fried in its own fat. With regard to the garlic-peanut crackle sauce, bear in mind that it should be spicier and saltier than you’re comfortable spooning straight to the face because it’s ultimately going to be served with a fatty piece of fish and a pile of coconut rice. Don’t hold back.
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Molly Baz
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Omega-3s have long been known for their heart health benefits, but few studies have investigated their impact on those with hypertension.
Researchers of this study looked at the diets of almost 27,000 adults with hypertension to see how many omega-3 fats they were consuming from both foods and supplements.
At the end of the study, they measured both all-cause and cardiovascular mortality (any death or death specific to heart conditions).
And sure enough, eating more omega-3 fats was linked to a significantly lower risk of both all-cause and cardiovascular mortality. For heart disease in particular, the risk was estimated to be 32% to 47% lower for those who ate more omega-3s.
What’s most impressive is that this relationship was significantly beneficial when looking at the intake of just one type of omega-3 fat. (As a reminder, there are three kinds: EPA and DHA are two types of omega-3s found in fatty fish and ALA is a plant-based omega-3 found in nuts and seeds.) So people with hypertension who consumed more EPA, DHA, and ALA had a 13%, 14%, and 11% (respectively) lower risk of cardiovascular mortality.
In this study, high ALA intake was defined as 1.2 to 1.6 grams daily, whereas high levels of EPA and DHA intake were deemed to be 250 milligrams.
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Molly Knudsen, M.S., RDN
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Used in plant medicine for its diuretic and antimicrobial properties, hibiscus takes this honey mustard marinade up a notch.
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Klancy Miller
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I’m a true believer that knowledge is power. Through my job as a nutrition writer, I did a lot of research for articles on the relationship between omega-3 fats and health.
For some background, omega-3s are essential fatty acids—meaning your body can’t produce them, so you have to get them from your diet. The omega-3s eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are found in high quantities in fatty fish like salmon, anchovies, herring, and sardines, and are the most readily absorbable forms of omega-3.
I came across a lot of research analyzing the link between EPA and DHA and markers of heart health. Research has consistently linked omega-3 intake to cardiovascular wellness, specifically their role in supporting:*
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Molly Knudsen, M.S., R.D.N.
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There are various types of sardines and anchovies caught around the world—from the Engraulis encrasicolus anchovies of Europe and Africa to the Sardinops melanostictus sardines of Japan—and each has unique qualities. In general, though, sardines (6-12 inches) are larger than anchovies (4-10 inches). They also tend to be lighter silver in color, while anchovies can have darker scales tinged with blue or green.
Sardines and anchovies have a similar nutrition profile, though sardines tend to be slightly higher in protein, fat, and calories1.
Both fish have a mild fishy flavor and firm texture when eaten fresh. However, “as soon as you can them, they become different products,” Bart van Olphen, the co-founder of Sea Tales and author of The Tinned Fish Cookbook, tells mindbodygreen.
That’s because while sardines are lightly smoked or cooked before going in the can, anchovies are cured in salt for months. This salt curing is what gives canned anchovies their brown appearance and salty bite: When eaten fresh from the water, they’re actually more comparable to sardines.
You can find anchovies and sardines canned in water or oil (most often olive oil or vegetable oil), served whole or as boneless, skinless filets—sometimes with added flavorings like garlic or chili.
Canned sardines have a shelf life of upward of four to five years, while cured anchovies tend to last about a year. Because of their curing process, van Olphen notes that anchovies should be stored in the refrigerator, not the pantry.
Canned sardines should be enjoyed within a day of opening2, but opened anchovies will stay good for up to two months.
Here’s a deeper dive into each fish and how to use it.
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Emma Loewe
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Beyond the basics, taking brain supplements may help you elevate your brain health and foster a blossoming environment for creative thought to take place.*
The idea of brain supplements may seem a bit strange at first: How could a tiny capsule make your brain work better? Well, that’s not exactly the mechanism.
Instead, you’re feeding your brain important nutrients or bioactives that you may not be getting in your every day diet, those being ingredients that directly benefit overall brain health and function.
As neurophysiologist Louisa Nicola, founder of Neuro Athletics told mbg, two important ones are creatine and omega-3s.
In addition, keep an eye out for targeted nutrients like citicoline which is critical for neurotransmitter production and neuronal health and function and resveratrol which helps to increase blood flow to the brain and enhance processing speed, verbal memory, and cognitive task performance.*
Not sure where to find a trustworthy brain supplement to support your creative endeavors? Shop our top picks here to learn more.
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Hannah Frye
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Some lifestyle habits—like increasing your omega-3 intake, optimizing your neurotransmitter levels with natural light and cold showers, practicing mindfulness, and engaging in physical activity—can help reduce ADHD symptoms, such focus, attention, and executive function difficulties. Conversely, too much screen time, failing to get enough sleep, consuming food dyes, and living in clutter can make them worse.
The key is making small, consistent changes to daily habits. With the right tools and routines, individuals with ADHD can support healthy brain function and improve their overall well-being.
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Morgan Chamberlain
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When you think of body composition and the risk of heart disease, you’ll probably jump to body fat percentage as the main teller. However, a recent study in Nature aimed to shed some light on what influences heart health in women5: Surprisingly, body weight and body fat weren’t at the top of the list. In fact, muscle mass may play a more important role.
The study analyzed 146 women between the ages of 16 and 58. Participants’ cardiorespiratory fitness was measured using an exercise test, and researchers also collected their body fat percentage, fat-free mass index (a measure of fat-free tissue—like bone, muscle, and fluid), and mean arterial pressure (i.e., blood pressure in the arteries).
To sum up the results: Researchers found that the amount of fat-free mass (like muscle) you carry may play a bigger role in heart health than body fat or total body weight. They found that age plays a factor as well, which is important to call out, as women tend to lose muscle mass as they age.
All of this to say, building muscle mass is an important step in optimizing heart health. If you prioritize protein intake and take part in muscle-building exercises like resistance training, you’ll be off to a great start.
If you want to know more about this study, check out our full explainer here, and feel free to follow Attia’s longevity-boosting workout plan.
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Hannah Frye
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As omega-3 fats exert anti-inflammatory and antioxidant actions, they also promote joint comfort and mobility by reducing pain, stiffness, and soft tissue swelling. This helps support longevity and independence as you age (since having mobile joints will allow you to move with ease) and also helps ease joint discomfort associated with arthritis.
In a 2020 Mediterranean Journal of Rheumatology review, scientists analyzed a number of clinical studies that found that increasing omega-3 intake helped reduce morning stiffness, tenderness, and swelling6 of joints in rheumatoid arthritis patients. Researchers hypothesize that these healthy fats may help modulate the autoimmune response, and can therefore be used to help manage RA symptoms.
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Kirsten Nunez, M.S.
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While you can certainly add a fatty fish like salmon, anchovies, tuna, or sardines to the menu a few times a week to up your EPA and DHA intake, a far simpler (and arguably, more effective and lower in heavy metals like mercury, etc.) way to reach your goal is with a targeted, high-potency omega-3 supplement.
To be honest, there’s a lot of crap on the market when it comes to fish oil supplements. Make sure you’re getting a pure, high-quality product that doesn’t skimp on its dosage of EPA plus DHA.
For example, mindbodygreen’s omega-3 potency+ delivers 1,500 (1.5 grams!) of EPA and DHA from wild-caught, cold-water anchovies that are sustainably sourced from the Pacific Ocean off the coast of Chile. Another accolade to highlight: The product is also third-party ORIVO certified for fish species and origin. Adding this premium fish oil supplement to your daily routine can increase your intake and blood levels of EPA and DHA (and benefit from the myriad health perks they offer).*
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Morgan Chamberlain
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Extra virgin olive oil is rich in oleic acid, a type of MUFA, and retains a high level of nutrients such as vitamin E, phytosterols, and at least 30 phenolic compounds11 (many of which function as antioxidants), thanks to its low level of processing. In terms of proven health benefits, “it’s the best researched oil we have,” says Nielsen.
Studies12 show that olive oil serves as a protective factor against cardiovascular disease by reducing LDL cholesterol and raising beneficial HDL cholesterol, curbs inflammation, and may even help bolster intestinal health by promoting optimal microbial biodiversity and balance within the gut (the polyphenol oleuropein seems to function as a prebiotic).
Olive oil has also been linked to “incredible mental health benefits13, including reduced stress, improved mood, and reduced risk of neurodegenerative disease,” says Naidoo, “largely due to its high polyphenol content, which reduces inflammation and fights the damaging effects of oxidative stress.”
Consuming more olive oil—especially in place of other fats—could even extend your life14, according to some research.
EVOO’s high levels of polyphenols also help it resist degradation and oxidation when heated—and, while levels of these compounds go down a bit after cooking, there are still enough left to confer meaningful benefits, according to one study15. A good EVOO rich in polyphenols will taste fresh, a bit grassy, and pleasantly peppery.
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Stephanie Eckelkamp
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Simply put, omega-3s are brain food, and supplementation is a smart and effective strategy for getting adequate amounts.
“When looking for supplements, I prioritize omega-3s, as these are the brain’s essential building blocks,” Leaf explains. “Research actually suggests that when we do take omegas, specifically DHA and EPA, it does help to improve brain and mind and body health.”*
However, not all omega-3 supplements are created equal. Finding a high-quality fish oil with optimal dosage that prioritizes purity and sustainable sourcing is no small feat. According to Leaf, omega-3 potency+ fits the bill.
“I prefer mindbodygreen’s formula for its potency (1,500 milligrams of EPA plus DHA per serving) and premium quality,” Leaf shares. “It’s made of the highest quality, wild-caught, cold-water, sustainably sourced, pure fish oil with an optimized EPA:DHA ratio and absorption profile (thanks to the triglyceride form).”
She continues: “The results have blown me away. I’ve noticed significant improvements in my memory retention, clarity, and cognition—I even feel it has helped my overall mood. It truly is brain food.”*
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Morgan Chamberlain
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Dec. 8, 2022 – Certain antioxidant supplements – such as omega-3 fatty acids, folic acid, and coenzyme Q10 – may benefit your heart’s health, according to a new study published in the Journal of the American College of Cardiology.
Researchers looked at the findings from nearly 900 studies with almost 900,000 patients and found some of these micronutrients reduced the risks of cardiovascular disease, stroke, or death, while others appeared to have no effect, and still others appeared to be potentially harmful.
“Our study highlights the importance of micronutrient diversity and the balance of health benefits and risks,” says Simin Liu, MD, the senior study author and a professor of epidemiology and medicine at Brown University in Providence, RI.
“Identifying the optimal mixture of micronutrients is important, as not all are beneficial, and some may even have harmful effects,” he says.
The research team focused on cardiovascular disease risk factors, including blood pressure, blood sugar, and cholesterol, and things like heart attack or stroke.
Overall, the researchers found evidence that many micronutrients offer a potential boost to the heart, including:
Many of these micronutrients lowered blood pressure, cholesterol, and insulin levels.
In particular, omega-3 fatty acid supplements were shown to lower cardiovascular disease deaths by 7%, coronary heart disease events by 14%, and heart attacks by 15%. Folic acid supplements also decreased stroke risk by 16%, and coenzyme Q10 decreased all-cause deaths by 32% in heart failure patients.
In contrast, supplements of beta-carotene (found naturally in plants, such as carrots, and fruits) increased stroke risk by 9%, all-cause deaths by 10%, and cardiovascular disease deaths by 12%. And finally, in the long term, vitamin C, vitamin D, vitamin E, and selenium showed no effect on cardiovascular disease outcomes or type 2 diabetes risk.
Previous studies have shown that antioxidants benefit the heart, likely because they reduce stress that contributes to heart disease. Heart-healthy diets, such as the Mediterranean diet and the Dietary Approaches to Stop Hypertension (DASH), feature antioxidant-rich foods. But studies of particular antioxidant supplements have been mixed or inconsistent.
“Research on micronutrient supplementation has mainly focused on the health effects of a single or a few vitamins and minerals,” Liu says. “We decided to take a comprehensive and systematic approach to evaluate all the publicly available and accessible studies reporting all micronutrients.”
More studies are needed to find combinations that improve someone’s individual diet and heart health, the study authors wrote.
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