10 lifestyle hacks to fortify your cardiovascular system
By Lance D Johnson
Post on August 3, 2027
In a world where processed foods dominate grocery shelves and pharmaceutical companies push quick-fix solutions, the truth about heart health remains buried beneath layers of corporate greed and government-approved misinformation. While doctors and media pundits preach the same tired advice—exercise more, eat less fat—few dare to expose the real nutrients that fortify the heart against disease.
Key points:
Omega-3 fatty acids, critically under consumed in the U.S., support vascular function, healthy blood pressure, and balanced triglycerides—yet mainstream medicine still pushes statins instead.
Folate (B9) regulates homocysteine levels, a key factor in heart health, but synthetic folic acid in fortified foods is a poor substitute for bioactive 5-MTHF.
Vitamin C’s antioxidant power combats oxidative stress and supports endothelial function, yet its heart benefits are downplayed in favor of expensive drugs.
Resveratrol, the secret behind the “French Paradox,” protects blood vessels and fights inflammation—but its bioavailability is sabotaged unless paired with absorption boosters like piperine.
Lycopene, abundant in tomatoes, defends against LDL cholesterol and supports blood flow, yet processed food giants strip it from their products.
Nitric oxide boosters like beetroot relax blood vessels and reduce blood pressure.
Polyphenol-rich blueberries contain anthocyanins that improve arterial health.
Nitrates in beets, spinach, and arugula convert into nitric oxide (NO)—a molecule so vital that its discovery earned the 1998 Nobel Prize in Medicine. NO relaxes blood vessels, reduces blood pressure, and enhances endurance. A landmark study published in Hypertension found that consuming one cup of beetroot juice daily for four weeks significantly lowered blood pressure. Athletes also benefit—research shows nitrate-rich diets improve oxygen efficiency, making beets a natural performance enhancer. This is nature’s pharmacy at work: simple, potent, and backed by science.
Omega-3s (EPA and DHA) are heart-protective superstars, reducing arterial plaque, lowering triglycerides, and stabilizing heart rhythms. The Journal of the American College of Cardiology confirms that just two servings of fatty fish per week slashes heart disease risk by 30%. For plant-based options, chia seeds and walnuts offer ALA—a precursor to EPA/DHA. Omega-3s also fight systemic inflammation, a silent contributor to atherosclerosis. Supplements can help, but wild-caught salmon and sardines deliver the full spectrum of benefits without processed fillers.
3. Fiber-rich foods (oats, lentils, apples)
Soluble fiber (pectin, beta-glucan) acts like a magnetic sweeper, binding to LDL cholesterol and shuttling it out of the body. Harvard research shows that 5-10g of daily fiber reduces heart attack risk by 14%. Steel-cut oats, lentils, and apples are ideal sources—their slow-digesting nature stabilizes blood sugar, preventing insulin spikes that stress the heart. Bonus? Fiber feeds gut microbiota, which produce anti-inflammatory compounds linked to vascular health.
4. Dark chocolate (70%+ cocoa)
Cocoa’s flavonoids (epicatechin, quercetin) enhance endothelial function, boosting blood flow. A 2017 meta-analysis found that 20g of dark chocolate daily lowered hypertension risk by 20%. Key? Minimal processing—raw cacao retains the highest polyphenol content. Avoid milk chocolate’s sugar overload, which negates benefits. Instead, savor a square post-meal—your arteries will thank you.
150 minutes of moderate exercise weekly (Mayo Clinic guidelines) cuts heart disease mortality by 50%. Movement stimulates nitric oxide production, optimizing circulation. Cycling and swimming also strengthen cardiac output, while walking post-meal aids glucose metabolism. For those with sedentary jobs, mini-breaks (e.g., 2-minute stretches hourly) counteract stiffness. Consistency beats intensity—a 30-minute daily walk outperforms weekend warrior extremes.
6. Magnesium-rich foods (pumpkin seeds, almonds, dark leafy greens)
Magnesium moderates blood pressure, prevents arrhythmias, and relaxes vascular smooth muscle. A Nutrients journal meta-analysis revealed that low magnesium intake hikes CVD risk by 54%. Yet 50% of adults are deficient. Pumpkin seeds (156mg per ounce) and spinach (157mg per cup) are quick fixes. Pair with vitamin D (enhances absorption) and limit caffeine/alcohol, which deplete reserves.
Chronic stress inflames arteries and spikes cortisol, accelerating plaque formation. Studies show meditators have 48% lower stroke risk (Stroke Journal). Yoga’s deep breathing stimulates the vagus nerve, slowing heart rate. Shinrin-yoku (forest bathing)—10 minutes among trees—cuts stress hormones by 15%. Even 5-minute desk meditations reset your fight-or-flight response, shielding your heart.
8. Garlic (allicin)
Garlic’s allicin breaks down into sulfur compounds that reduce arterial stiffness. Trials show 600–1,200mg aged garlic extract daily lowers BP as effectively as drugs. For fresh cloves, crush and wait 10 minutes (activates enzymes). Roasted garlic loses potency—raw is superior. Pair with ginger for synergistic circulation benefits.
9. Sleep (7-9 hours nightly)
Poor sleep increases CRP (inflammation marker) and disrupts autonomic balance, straining the heart. Deep sleep triggers growth hormone release, repairing vascular tissue. For restless minds, magnesium glycinate or tart cherry juice (natural melatonin) can help. Blue light blockers post-8pm also preserve circadian rhythm.
Blueberries, whether fresh or frozen, are nutritional powerhouses with multiple mechanisms that support heart health. Here’s a detailed breakdown of their benefits:
Oxidative stress, driven by free radicals, contributes to atherosclerosis (hardening/narrowing of arteries) by damaging the endothelium (inner artery lining).
Blueberries contain anthocyanins, potent antioxidants that scavenge free radicals, preventing oxidative damage to LDL cholesterol and arterial walls.
Studies show that regular berry consumption reduces markers of oxidative stress, lowering risks of plaque rupture and clot formation.
Anthocyanins in blueberries enhance nitric oxide (NO) production, promoting vasodilation (relaxation of blood vessels). This leads to improved arterial elasticity, reducing resistance in blood flow and lowering blood pressure—a key factor in preventing hypertension-related heart strain.
Frozen blueberries retain maximum anthocyanins due to flash-freezing immediately after harvest, often surpassing nutrient levels in out-of-season fresh berries.
Pterostilbene (a compound related to resveratrol in blueberries) helps lower oxidized LDL cholesterol, a major driver of atherosclerosis.
Blueberries also inhibit foam cell formation (fat-laden immune cells that contribute to arterial plaque). Blueberries provide ~3.6g of fiber per cup, aiding bile acid excretion in the gut—forcing the liver to use cholesterol reserves, thereby reducing circulating LDL.
The sensation of “Burn-Out” is beyond just being fatigued or tired or even exhausted. These feelings can often be remedied within a day or two by obtaining extensive rest and taking certain homeopathic potions and herbs and eating nourishing meals.
However, “Burn-Out” is when there is a constant feeling of hardly being able to function in daily tasks without feeling as if someone has taken a battery out of the physical vessel; thus, feeling completely energy-drained. There is no vitality, and “Prana” (“Life Force”) is depleted. Some people are also dizzy or light-headed and can also burst into tears because one of the side effects of “Burn-Out” can be depression. Even though “Burn-Out” is one of the more uncomfortable symptoms of the transformation process of cellular re-coding, it can be a rough situation to handle and still perform daily obligations.
Whether you are approaching “Bun-Out” or are already in its depleted energy field, there is a way in which to once again become vitalized and refreshed. It involves, as is the usual focus of these articles, spiritual elevation which leads to taking better care of oneself physically, emotionally, and mentally. As has been often mentioned, Mercury Retrograde is an excellent time in which to review important aspects of life,and avoiding “Burn-Out” is one of the factors to consider. First, ask yourself the following questions:
1.) On a scale of “1” to “10” with “10” being the most difficult rating, how tired do you generally feel on a daily basis? If the answer is “6”, you are approaching “Burn-Out, but if they answer is beyond “6”, you are already there. If your answer is “1” or “2”, you are generally handling your daily energy fairly well. If your answer is “3”, “4”, or “5”, you need to begin major self-nurturing before the numbers increase.
2.) Are there particular people, groups, or situations that tend to drain you when you have arrived with good energy? Perhaps this is work-related or involves community activities or family situations. This can also occur when you watch too much mainstream news that is filled with chaos and trauma.
3.) Are you too tired to prepare a nutritious meal at the end of your day, and so you just have a snack?
4.) Do you allow phone messages to just pile up because you just do not feel like listening to them or do you delete them without even listening to them?
5.) Are you too tired to freshen-up at the end of a day and just hop into bed?
6.) Even though you feel so energy-drained, do you find it difficult to easily drop off to sleep?
As already mentioned, major fatigue to the point of feeling as if you have “Burn-Out” is one of the many symptoms of the current space/time continuum when everything on our planet is significantly changing. Yet, there are ways in which to regain energy. Do the following:
1.) Take two dops at the same time under your tongue of “OLIVE”, “ELM”, and “RESCUE REMEDY”—all by Bach Flowers. As most people know who regularly read these articles, “OLIVE” is used to regain physical energy. However, “ELM” is to give you courage to make it through each day without worrying how you will handle your activities. “RESCUE REMEDY” removes stress from the nervous system. Take this potion mixture four times per day. Most people begin to feel better within a day’s time, but for some people, it may take longer. If desired, the remedies can all be placed in a 16-ounce bottle of spring water—three drops each—and then drink the water throughout the day. Prepare a new mixture each morning before you start your day. If you are experiencing any depression, you can add “GENTIAN” to your water. It is fine to take up to five Bach Flower remedies at the same time in water. Remember, the Bach Flowers are totally comprised of flowers and plants. They are not dangerous chemical drugs.
2.) Wear any one of the following gemstones or carry them and periodically hold them in the palm of one of one of your hands for several minutes each day. The vibrational frequency of these gemstones is specifically recommended to address “Burn-Out” as each engages with your auric field that surrounds your physical vessel, and their vibrations can eventually move into cellular memory and throughout your nervous system network to assist in re-framing your health: AMAZONITE, AMBER, BLUE LACE AGATE, KUNZITE, LARIMAR, LEPIDOLITE, PINK OPAL, ROSE QUARTZ, or TURQUOISE.
3.) Several times each day, take a very deep breath by inhaling for a count of “4”, then hold your breath for a count of “4”. Then exhale for a count of “4”. Hold your breath again for a count of “4”. Do this three times. At the end of the third round, say the mantra “AUM” aloud and slowly. Remember, this is known as the “Pranava” which translates as “Cosmic Sound”, and it is healing, protective, and lifts consciousness higher. It begins and ends many other mantras. Do not recite it with just a quick vocal sound. You must extend your voice so that you are saying “AUUUUUUUM”.
4.) As is usually also mentioned, wear cool colors in the blue, purple, green, and pink families of colors. You can also wear white. Hot colors like red, orange, and yellow stir-up the nervous system, and if you are already tired, these colors place your nervous system on overload. Think about how calming cooling oceans, seas, and lakes are a lovely blue and how the sky is a lovely blue when there is no cloudiness or storms. We are given peaceful, healing blue above and below. We have green plants, grass, and leaves on flowers as well as blue, purple, and pink petals. Even the reds, oranges, and yellow on flower petals somehow are not harsh. They are vitalizing. When you feel better and are re-vitalized, you can begin to wear the warmer colors as long as you still often wear the cooler colors.
5.) Wear the following mixture of flowery oils, citrus oils, Peppermint oil, and Sandalwood oil. In a one-ounce glass bottle, place one-half Sandalwood oil. Then in equal amounts, place the oils of “LEMON”, “TANGERINE”, “JASMINE”, “LAVENDER”, “ROSE”, and “PEPPERMINT”. Place a bit of the oil on your seven main chakras and on the back of your neck, your earlobes, your temples, and on the soles of your feet each day.
6.) Realize that you do not have to attend every meeting, party, or any other kind of event that you are invited to because while you are healing from or trying to avoid possibly approaching “Burn-Out”, your sensitive physical vessel, emotions, and mental capacity can be irritated, and your healing slowed-down or become unattainable in your possibly stubborn tendency to try to please everyone.
7.) Learn Yoga or Tai Chi, and do some of the postures daily. If you take walks, do not do fast-paced walking. Take slow easy walks.
8.) Drink lots of green smoothies. The chlorophyll in them will help to increase the energy in your cells. Also drink two cups of Nettles Tea daily.
9.) Eat organically. Be careful about where your food is sourced and that it has not been grown with harmful chemicals.
10.) Avoid people who are constantly pulling on your energy with various needs (money, rides, other “stuff”) that you seem to have always fulfilled for them. Realize that you have probably done too much. Does it seem as if they feel great after being around you, but you feel drained? This should be a major lesson for you.
Realize that you are not being selfish when you nurture yourself. It is actually a requirement with the continual escalation of cosmic energetics that are pressing into Earth and into humanity. You do not have to suffer from “Burn-Out”. Take charge of your welfare. Consider the following scriptural verses:
“A healthy nervous system equals a profounder life force, and this eventuates into unlimited power which then becomes the realization of ETERNAL BEING while yet in the material body” (BHAGAVAD GITA).
“They who take one step towards me, I come to them running!” (HOLY QU’RAN).
“Everything in life is comprised of ENERGY also called LIGHT” (EMERALD TABLET).
Boost your vibrational energy with high-vibrational foods like organic fruits, vegetables, and regeneratively raised meat for better health and spiritual well-being.
Everything in our universe is composed of molecules in constant motion that generate fields of vibrational energy. Science shows that even inanimate objects, including foods we eat, are vibrating at a molecular level. This interconnectedness between energy and matter is at the heart of what’s known as vibrational or energy medicine.
Many esteemed thinkers have long recognized the universal nature of vibration. Nikola Tesla, for example, is credited with saying, “If you want to find the secrets of the universe, think in terms of energy, frequency, and vibration.”
Your diet also significantly influences your vibrational energy. When a person who has been eating unhealthily switches to eating a nutrient-rich diet, they often feel increased vitality, improved mental clarity, and a sense of overall well-being.
The concept is also present in a number of ancient philosophies. The idea that everything in the universe is in constant motion and vibrates at different frequencies is a cornerstone belief in Hinduism and Buddhism. In these traditions, this energy is known as prana (which translates as “life force” or “vital energy”) and represents the cosmic energy that permeates everything. It is akin to the concept of chi or qi in Traditional Chinese Medicine (also called ki in Japan).
Fortunately, we can learn to raise the vibrational frequency of our bodies to improve our health. The key is getting our body in homeostasis, which means it’s able to maintain a relatively stable internal environment even when external conditions fluctuate. In this state, the body’s systems function optimally and we enjoy a holistic sense of well-being in which our physical body, emotional state, and spirit work together in harmony and our vibratory frequency is high. The disruption of homeostasis, on the other hand, can lead to various health issues and result in a lower vibrational frequency. Generally, the healthier we are physically and emotionally, the higher our vibrational energy.
Raising Our Vibration
While you may not be able to see vibrational energy, you have probably felt it. Think of when you’ve spent time hiking in a scenic forest or sitting by the ocean. If you are like most people, you’ve probably felt more content and rejuvenated. That’s a result of your vibrational energy making a positive shift. You can improve your vibrational energy with any activity that brings you joy, as well as having conversations with positive people, meditating, being with people you love, thinking positive thoughts, and listening to uplifting music.
Your diet also significantly influences your vibrational energy. When a person who has been eating unhealthily switches to eating a nutrient-rich diet, they often feel increased vitality, improved mental clarity, and a sense of overall well-being. This can be a direct result of better gut health and improved nutrition, which is closely linked to vibrational energy levels. In fact, one of the most important factors in determining our physical and emotional health is the food we eat.
Cultivating a High-Vibrational Diet
High-vibrational foods are natural, whole, and minimally processed. These include organic, fresh, and locally sourced options like fruits, vegetables, herbs, and raw nuts and seeds. Their vibrant colors often indicate high levels of antioxidants, fiber, enzymes, vitamins, minerals, and phytochemicals—naturally occurring chemical compounds that offer significant health benefits.
More specific examples of foods that can raise your vibrational energy include low-sugar fruits such as berries, apples, and citrus, as well as nutrient-dense vegetables like leafy greens, carrots, sweet potatoes, and beets. Legumes, like lentils and chickpeas, are also excellent choices due to their fiber, protein, and nutrient content. Fermented foods, such as raw sauerkraut and kefir, are particularly powerful for their gut-boosting bacteria, which supports overall health.
Whole heirloom grains like buckwheat, teff, millet, barley, and sorghum are good choices because they are minimally processed and nutrient-dense. Nuts and seeds—particularly raw almonds, chia seeds, flaxseeds, and pumpkin seeds—also increase vibrational energy due to a wealth of nutrients. Superfoods like spirulina, chlorella, maca, matcha, and dandelion, along with herbs and spices such as basil, turmeric, and ginger, also deserve special mention.
Although meat generally has a lower vibrational frequency than plant-based foods, it can still be part of a high-vibrational diet if you make wise choices. Meat sourced from factory-farmed animals that experience high levels of stress, poor living conditions, and exposure to antibiotics, hormones, and processed feeds has the lowest vibrational frequency. These factors not only impact the animal’s well-being but may also lower the energetic and nutritional quality of the meat.
In contrast, regeneratively raised and organically farmed meat carries a higher vibrational frequency. Animals raised in harmony with nature—grazing on nutrient-dense pastures, basking in fresh air and sunshine, and free from synthetic chemicals—maintain a stronger life force energy. Ethical and humane farming practices promote a more sustainable food system and enhance the energetic integrity of the meat we consume.
The Food Journey
The entire food journey, from farm to table, can impact both a food’s nutrient level and its vibrational frequency, which in turn affects our health. Whenever possible, remain mindful of each step—from the way food is grown to how it is transported, processed, cooked, and ultimately consumed. As the food industry increasingly shifts away from traditional, natural principles in this process, society’s health has deteriorated, which can lead to a deeper disconnection from our spiritual health.
Consider the difference between an apple subjected to synthetic fertilizers, pesticides, and herbicides that is transported across great distances, ultra-heat-treated, and processed into artificially enhanced fruit sticks versus a locally sourced, organically grown apple that was harvested just yesterday. The latter is not only more eco-friendly and more nutritious, but it also has a higher vibrational energy.
A 2024 study published in The American Journal of Medicine found that 60 to 70 percent of the food consumed in the United States is ultra-processed. Society’s high intake of ultra-processed foods has a negative impact on our collective vibrational energy. If society continues to move away from the way nature intended food to be, health issues will continue to increase.
Integrating high-vibrational foods into our diet offers a pathway to enhancing our well-being and raising our own energetic frequency. Taking this holistic approach, each meal can become an opportunity to nourish both our physical bodies as well as the spirit within us.
The Benefits of High-Vibrational Foods
People who follow a high-vibrational diet often report the following benefits:
Enhanced energy levels: Consuming foods that are alive with prana can increase our energy levels, making us more alert and present. This heightened state of awareness is conducive to meditation and other spiritual practices.
Clarity of mind: A diet rich in high-vibrational foods can lead to a clearer mind, essential for introspection, contemplation, and connecting with our higher self.
Emotional balance: Foods that work in harmony with our body’s natural physiological processes can help stabilize our emotions, creating a serene foundation for spiritual exploration.
Improved physical health: A strong and healthy body allows us to engage more fully in life’s experiences, including spiritual practices.
Greater mindfulness: The act of eating with intention and gratitude can transform a mundane activity into a spiritual ritual. To truly harness the spiritual benefits of high-vibrational foods, we must approach our dietary choices with mindfulness and intention. This means being present during meal preparation, infusing our food with positive thoughts, and expressing gratitude for the nourishment it provides. By doing so, we feed not only our bodies but also our souls.
Meal Ideas to Elevate Your Energy
A high-vibrational diet doesn’t need to be complicated; the quality of the ingredients is what matters the most. Focus on fresh, organic, and nutrient-dense foods that will nourish your body on a cellular level. Here are some suggestions:
BREAKFAST: Start your day with a smoothie made with fresh spinach, banana, blueberries, and a sprinkle of chia seeds and almonds. Alternatively, enjoy a bowl of coconut chia pudding (made by soaking chia seeds in coconut or almond milk with a little vanilla), layered with berries and topped with unsweetened toasted coconut and a drizzle of raw honey.
LUNCH: Have a salad of mixed greens, avocado, quinoa, olives, and fresh vegetables, dressed with lemon juice, olive oil, and fresh herbs. For something heartier, try a golden lentil soup with roasted sweet potatoes infused with turmeric, ginger, and garlic served with sprouted sourdough bread.
DINNER: Make a baked sweet potato filled with a hearty mix of black beans, corn, cilantro, and a zesty homemade salsa verde. Another option is roasted bell peppers stuffed with brown rice, zucchini, and sun-dried tomatoes topped with a balsamic glaze and served with a side of fresh arugula and pomegranate. Or grill some wild-caught salmon and serve it with roasted beets, sautéed garlic spinach, wild rice, and a zesty dressing topped with fresh dill. If you prefer meat, have grass-fed bison steak with fresh rosemary served with mashed sweet potatoes, asparagus, and broccoli drizzled with garlic-infused olive oil.
SNACKS: Slice an apple and serve with almond butter and a sprinkle of cinnamon. Enjoy a handful of dark chocolate-covered goji berries. Or have some cucumber slices topped with hummus, hemp seeds, and a squeeze of fresh lemon.
DESSERTS: Make raw chocolate bliss balls out of blended dates, raw cacao, cashews, almonds, coconut, and a touch of cinnamon. Top chia pudding with fresh berries, cacao nibs, and a drizzle of raw honey. Or try what I call “superfood nice cream”—a mixture of frozen bananas, coconut cream, and hemp seeds blended with berries, cacao, or matcha.
There is no "magic pill" for your brain. It is part of a whole ecosystem that includes your body and all your surroundings—that means the artificial flavors, dyes and additives in your favorite junk food and the chemicals in the hair spray you just inhaled.
There is no “magic pill” for your brain. It is part of a whole ecosystem that includes your body and all your surroundings—that means the artificial flavors, dyes and additives in your favorite junk food and the chemicals in the hair spray you just inhaled. Your brain is only 2 percent of your bodyweight, yet consumes 20 percent of the body’s glucose. How to feed and care for it? Try these tips:
Avoid chemicals as much as possible. The more your house and office are “clean and green” the better your brain will work. Watch out for house rehab paint strippers, paints, varnishes and the fumes from new carpets and furniture. Avoid using plug-in or spray deodorizers. Use natural citrus sprays instead. (Lime Mate Mist is a good one.) Use body products that have natural ingredients instead of chemicals—a lifetime of breathing hairspray can really lower those IQ points.
Get organic foods whenever you can. If organic foods are not available, wash all foods with a good fruit and vegetable wash. Be aware of the “dirty dozen”—the list of fruits and vegetables that, if not organic, are likely to have the highest pesticide content. (They are: peaches, strawberries, apples, domestic blueberries, nectarines, cherries, imported grapes, celery, sweet bell peppers, spinach, kale and collard greens).
Drink water. Energy drinks and sports drinks with all their sugar and dyes don’t count. Dehydration actually causes brain damage. Drink at least 8 to 10 glasses a day.
Take Fish Oil Deficiency of omega-3 fatty acids has been shown to lower intellectual performance and is linked with dementia. Fish oil’s “active ingredients” are the essential fatty acids DHA and EPA—30 percent of the content of your brain is these very fatty acids. No fatty acids, no brain. It’s tough to eat enough fish to get the right amount of fatty acids, so take a good supplement. Do your best to get at least 600 milligrams of combined DHA/EPA per day.
Eat fresh fruits and vegetables. The best ones, according to the US Department of Agriculture, have the highest antioxidant value: blueberries, blackberries, cranberries, strawberries, spinach, raspberries, brussels sprouts, plums, broccoli, beets, avocados, oranges, red grapes, red bell peppers, cherries and kiwis. Five servings a day of fruits and vegetables is recommended (each serving is a half-cup).
Drink green tea. Green tea (and to a lesser extent, black tea) slows the build-up of plaque in brains from amyloid deposits and also prevents strokes. Drinking tea also helps mental alertness.
Eat eggs. Eggs are rich in choline, a fat-like B vitamin. Studies have shown that it increases memory and chases away fatigue.
Get exercise. Greater blood circulation means more oxygen to the brain and more production of mood-enhancing endorphins.
Meditate. Meditation changes brain frequency and function. The frequencies of deep meditation allow a “brain rest” you cannot get anywhere else. Meditation also enhances connection and symmetry between the right and left hemispheres of the brain.
Try the three top supplements. These are:
Alpha Lipoic Acid (aLa). This supplement is a powerful antioxidant and is both fat and water soluble. It can actually get into the brain easily and can pass through to all areas of the cells to “mop up” free radicals and stop their damage. A former NIH researcher, Dr. Bruce Ames did “rat maze” studies on Alpha Lipoic Acid and the next supplement in the list, Acetyl-L —Carnitine, and showed that the combination of these two caused aging rats, who had been confused in the mazes prior to taking the supplements, to make dramatic changes within a month—to be able to perform in the mazes like young rats.
Acetyl-L-Carnitine. This is the other half of the “A-team for the brain.” It is a primary contributor to the production of the neurotransmitter acetylcholine, which is required for mental function. Double-blind clinical trials suggest acteyl-L-carnitine helps the performance of people with Alzheimer’s and delays the progression of the disease.
Phosphatidyl Serine. This supplement actually stimulates brain cells to make new dendrites and axons. People who take it remember more names, faces, phone numbers and written information.
If a holistic approach is a radical departure from your current lifestyle choices, pick just one or two to adopt and progress from there.
ChicagoHealers.com Practitioner Martha Howard, MD is a board member of the National Institute for the Clinical Application of Behavioral Medicine and a former board member of the American Association of Acupuncture and Oriental Medicine. She is the author of The Power of Suggestion CD series, a set of hypnosis/guided imagery CDs for health and improved states of mind. Trained in traditional Chinese medicine,as well as in hypnosis, she has more than 25 years of experience practicing integrative medicine in a variety of settings, including the Public Health Service. She is the first woman physician to have had hospital privileges to practice acupuncture in the Chicago area (1985). Chicago Healers (www.chicagohealers.com) is the nation's pioneer prescreened integrative health care network, offering a comprehensive understanding of each practitioner's services, approach and philosophy. Their holistic health experts teach and advocate natural and empowered health and life choices through their practices, the media, educational events and website.
New research has found the real cause of accelerated aging is chronic stress. The overproduction of the stress hormone called cortisol not only leaves you feeling overwhelmed and exhausted — it actually ages you through a host of harmful effects, including inflammation, rapid weight gain, premature muscle loss, poor sleep, and more. Fortunately, you can take action to reverse these problems. In this course, celebrated age-reversal coach Tristan Gatto will guide you through the science behind cortisol, so you can learn how to detox properly and create new neural pathways in the brain to regulate your stress response. By the end of this program, you will regain your youthful glow, boost your metabolism and energy levels, reduce inflammation, and feel calmer and more in control over your life.
Control Your Cortisol Levels and Reverse the Effects of Aging
What is included in this course:
11 audio and written lessons with supplemental videos to detox cortisol from your body, reduce your biological age, and reverse the damage caused by chronic stress.
Effective day-to-day strategies to help you improve your sleep, mental clarity, and physique.
Expert understanding on the science behind stress and the significant role cortisol plays in aging.
A mindful movement routine to promote optimal health and wellness, including a strength-training repertoire.
A 30-minute full-body stretch sequence to release tension and promote relaxation.
A 50-page comprehensive anti-inflammatory (and delicious!) recipe guide and meal plan to help balance hormones and reduce inflammation.
Guided breathwork exercises, a cord-cutting meditation, and mindset-shifting techniques for calming your nervous system and lowering cortisol levels.
Who should take this course:
Anyone dealing with symptoms of chronic stress such as poor sleep, brain fog, and low energy.
People who feel stuck in stress cycles and want practical, easy-to-implement solutions to break free and regain their quality of life.
Individuals looking to lower cortisol and improve their body’s ability to heal and regenerate.
Those searching for natural anti-aging techniques to slow down the biological aging process.
Busy professionals or caregivers who are experiencing the effects of stress and aging, such as fatigue, weight gain, skin changes, or lack of vitality.
We have more control over our biological age than we realize. Take the first step, and get your stress levels to a healthier, more balanced place. Let’s get you started today!
Vitamin D helps lower the risk of colorectal cancer by up to 58%, new study finds
By Rhoda Wilson
Posted on June 28, 2025
New research involving over 1.3 million people shows that higher blood levels of vitamin D are linked to up to 58% lower risk of colorectal cancer, especially in women. Vitamin D helps slow cancer cell growth, support gut health and reduce inflammation, factors that are all important in preventing tumour formation in the colon.
A whopping 80% of adults are either deficient or insufficient in vitamin D, which significantly increases their risk of developing colorectal cancer over time. Getting regular sun exposure or supplementing with vitamin D has been shown to reduce the risk of polyps and tumours, even in people with a genetic risk for colon cancer.
Testing your vitamin D levels and correcting deficiencies through sunlight, supplements, or food is one of the most powerful and low-cost ways to reduce your colon cancer risk.
Colorectal cancer is one of the most prevalent types of cancer today, particularly in Western countries where modern, processed-food diets have become the norm. Every year, 1.2 million cases of colorectal cancer are diagnosed worldwide, and around 930,000 people succumb to this disease.1 It’s the second most common cancer affecting men and ranks as the third most common cancer in women.2
Some of the early symptoms of colorectal cancer include abdominal discomfort, blood in the stool, fatigue and unexplained weight loss. However, these symptoms are usually dismissed until the disease has progressed, and it’s too late.
Now, research has highlighted a powerful yet often overlooked factor that will help protect against this lethal disease – vitamin D.
Dr. Joseph Mercola: Are You Deficient in Cancer-Fighting Vitamin D? 26 June 2025 (9 mins)
New Data Shows Vitamin D Plays a Bigger Role in Colon Cancer Prevention
A comprehensive analysis published in the journal Nutrients in April 2025 has discovered a fascinating but substantial link between vitamin D and colorectal cancer (“CRC”). The researchers reviewed and analysed data from 50 separate studies involving over 1.3 million participants to determine how much vitamin D impacts your risk of developing colorectal cancer.3
• This large-scale review looked at diverse populations. The data covered various groups and nationalities, including women in the US Midwest, Danish adults with a family history of cancer and Canadians living in high-altitude areas. The participants had different health statuses as well – some had colorectal cancer, or a documented vitamin D deficiency. Others were also given a vitamin D supplement.
• While the participants varied in health status and genetic risk, a consistent pattern emerged. The researchers found that the lower your vitamin D levels, the higher your risk of developing colon cancer. On the flip side, people with adequate or optimal levels of vitamin D had dramatically lower rates of cancer.
“Maintaining optimal vitamin D levels and adequate dietary intake is crucial in preventing CRC and improving patient prognosis,” the researchers said.
• Unfortunately, the majority of people today have very low levels of this vital nutrient. A recent study that looked at the vitamin D status of more than 5,600 adults found that 37.6% had vitamin D insufficiency (blood levels between 20 and 30 ng/m), while 42% were severely deficient (blood levels lower than 20 ng/ml) in this nutrient.4
Mónika Fekete, PhD, a professor in the Institute of Preventive Medicine and Public Health at Semmelweis University and the study’s lead author, commented: “While vitamin D is not a substitute for screening or a healthy lifestyle, it is an important and relatively modifiable factor worth paying attention to – especially in individuals at higher risk of deficiency, such as older adults, people with limited sun exposure, those with darker skin, or individuals with chronic illnesses.”5
More Notable Highlights from the Featured Study
This new research makes it clear that if you’re not paying attention to your vitamin D status, you’re missing out on one of the simplest and most powerful tools available to reduce your risk of colon cancer. Below are some of the compelling findings from the featured analysis that point to vitamin D as a key factor in reducing your risk of colorectal cancer.
• A landmark 1996 study found that women with the highest vitamin D intake had a 58% lower risk than those with the lowest intake.6
• A 2021 meta-analysis found a 39% lower risk of colorectal cancer in people with higher blood levels of vitamin D. The researchers also noted that when vitamin D levels were monitored over time, those who maintained higher levels had a 20% lower chance of developing colorectal cancer down the line.7
• A Canadian study found that supplementing with vitamin D reduced the incidence of precancerous polyps – by 33% for all polyps and 43% for high-risk ones. These polyps often go on to become cancer if not addressed early, so this kind of intervention has massive implications.8
• The Iowa Women’s Health study found that women who took vitamin D with calcium saw a 15% drop in colorectal cancer risk compared to those who didn’t take any supplements.9
• The Danish “Diet, Cancer and Health” study (one of the major ones included) found that vitamin D offered even stronger protection in people with a high genetic risk of colon cancer. That means if you’ve got a family history of this disease, optimising your vitamin D status isn’t just helpful – it could be life-saving.10
How Does Vitamin D Affect Your Colorectal Cancer Risk?
Vitamin D is a fat-soluble nutrient your body naturally synthesises when your skin is exposed to sunlight. As I’ve noted in previous articles, it plays an essential role in your bone health, immunity and brain function, including mood regulation.
• Vitamin D’s role in cancer protection. Vitamin D acts by attaching to vitamin D receptors (“VDR”) found in your cells, including your colon cells. When this occurs, a series of signals are released that affect how your cells grow, develop and survive.11 However, having poor vitamin D levels weakens these protective effects, allowing abnormal colon cells to survive and multiply instead.12
• Another vital purpose of vitamin D. Animal studies have also found that vitamin D helps delay some age-related changes by activating another important pathway via the vitamin D receptor. This pathway involves a molecule called Nrf2, which plays a crucial role in protecting your body from oxidative stress and DNA damage – two factors that are commonly linked to the development of cancer.13
• Vitamin D also supports the health of your intestinal lining. The colon is constantly regenerating itself, and this requires precise communication between your cells. Vitamin D ensures that this process runs smoothly. According to one study:
“Vitamin D and its nuclear receptor (VDR) regulate intestinal barrier integrity and control innate and adaptive immunity in the gut. Metabolites from the gut microbiota may also regulate expression of VDR, while vitamin D may influence the gut microbiota and exert anti-inflammatory and immune-modulating effects.”14
Vitamin D Has Protective Effects Against Other Cancers, Too
In general, cancer now ranks as the second-leading cause of death worldwide, after cardiovascular disease.15 As the featured analysis and the supporting studies it investigated discovered, it’s clear that optimising your vitamin D levels is a key strategy to reduce cancer deaths. However, health officials rarely acknowledge its importance. In fact, there are multiple ways by which vitamin D helps protect against cancer, such as:16
• Inhibiting cancer cell growth. It targets different stages of cancer development and progression. This includes the initiation, growth and spread of cancer cells.
• Preventing cancer spread. It has anti-metastatic effects, meaning it stops cancer cells from spreading from the original tumour site to other areas of the body. This is useful for improving survival rates, as metastasis is often responsible for many cancer fatalities.
• Stopping tumour formation. Vitamin D is anti-tumorigenic; it helps prevent tumours from forming or growing by inducing cancer cell death, blocking cell cycle progression, or blocking pathways that trigger tumour growth.
A 2023 review published in the Journal of Steroid Biochemistry and Molecular Biology highlighted some of the types of cancer that vitamin D could help prevent, such as:17
Breast
Prostate
Bladder
Glioblastoma
Melanoma
Squamous cell carcinoma
Ovarian
Multiple myeloma
Osteosarcoma
Head and neck
The study also highlighted the role of genetic differences in the VDR that could influence breast cancer risk. Read more about the findings here: ’More Evidence Showing Vitamin D Combats Cancer’.
Sunlight and Nature’s Vitamin D Factory
While some amounts of vitamin D are found in foods like fatty fish, liver, and egg yolks, the ultimate way to boost your levels of this nutrient is through mindful and appropriate sun exposure.
• When sunlight hits your skin, it produces a type of vitamin D called cholecalciferol. It’s far different from vitamin D2, which is what you get from plant sources like mushrooms and yeast. D3 is actually more effective at increasing blood levels. On a typical sunny day, your body may produce up to 25,000 international units (IU) of vitamin D.18
• How much sun is enough? Ideally, you must expose your bare skin to direct sunlight daily. Gauge how long to stay under the sun safely by doing this simple test: Pay close attention to your skin for any sign of pinkness. The goal is to stay just below the point where your skin starts to turn slightly pink. If your skin turns red, it’s a sign of damage, not benefit – get out of the direct sun immediately.
• Your body cannot get too much vitamin D from sun exposure. Your body stops making vitamin D when you’ve got enough, so you can’t overdo it from sunlight alone. However, if you have darker skin, you’ll need to spend more time in the sun to produce the same amount of vitamin D as someone with lighter skin.
• An important caveat about sun exposure. If you’re still consuming a processed food diet loaded with vegetable oils or seed oils, then sun exposure will work against you. This is because seed oils are packed with linoleic acid (“LA”), which then accumulates in your skin.
When the LA in your skin interacts with the UV rays from the sun, it triggers inflammation and DNA damage. To avoid this, I recommend avoiding direct sunlight during peak hours until you’ve eliminated seed oils for at least six months.
• Additional reminders on sun exposure. In some cases, it’s impossible to completely avoid peak sunlight during the period when you’re purging LA from your diet. If this is the case, it’s best to follow protective measures:
Take 12 milligrams of astaxanthin daily. This will enhance your skin’s UV resistance.
Apply niacinamide (vitamin B3) cream before and after sun exposure.
Take a baby aspirin. This will help prevent LA from converting to harmful oxidised linoleic acid metabolites (OXLAMs). Ideally, take the aspirin 30 minutes to one hour before sun exposure.
• A strategy to speed up LA removal from your skin. One interesting discovery I recently made was that there’s a way to quicken up the pace by which your body purges LA embedded in your skin. This is by ingesting a special fat called pentadecanoic acid or C15:0, found in raw, grass-fed milk.
I recommend getting at least 2 grams of C15:0 per day, which will significantly speed up LA clearance from your body from two to three years to 12 to 18 months. My article, ‘The Fast-Track Path to Clearing Vegetable Oils from Your Skin’ will give you more insightful details about C15:0.
However, not everyone has access to sunlight at all times. For example, people who live in far northern regions have very few months of peak sunlight. In this case, a vitamin D3 supplement is the best alternative.
Get Tested to Ensure You’re Meeting the Ideal Levels for Cancer Prevention
Measuring your vitamin D level, ideally twice a year, is the only way to determine if you’re getting enough sun exposure and/or taking the right amount of vitamin D3 supplement.
• What’s the optimal level for cancer prevention? Ideally, you must aim for between 60 ng/ml and 80 ng/ml. The cutoff for sufficiency is around 40 ng/ml. In Europe, the measurements you’re looking for are 150 to 200 nmol/l and 100 nmol/l, respectively.
• Adjust your levels depending on your test results. Once you’ve confirmed your vitamin D levels via testing, adjust your sun exposure and/or vitamin D3 supplementation accordingly. Then, remember to retest in three to four months to make sure you’ve reached your target level.
• Optimise other nutrients to help meet your levels. Remember to balance your vitamin D3 with calcium, magnesium and vitamin K2 through a healthy diet.
• If you’re supplementing with vitamin D3, here’s a tip. Take it with a meal that has some healthy fat, like grass-fed butter or tallow. Since vitamin D is fat-soluble, this will help your body absorb it.
Your Gut Health: Another Vital Factor to Reduce Your Colon Cancer Risk
Vitamin D, or the lack of it, is indeed a key factor that increases your risk of colon cancer, but there’s another major aspect that many people are ignoring until it’s too late – their gut health.
There’s actually a significant connection between the state of your gut microbiome and colorectal cancer risk, particularly the composition of the food you eat. Your gut is a fascinating, complex ecosystem teeming with trillions of bacteria, both helpful and harmful. These tiny residents play a crucial role in digestion, nutrient absorption and even your immune system.
But when you consume a poor, nutritionally deficient diet loaded with ultra-processed junk foods high in vegetable oils and LA, not only are you hampering the growth of good bacteria, but you’re also nourishing the pathogenic bugs. This disruption in the gut microbiome leads to an inflammatory environment, increasing the risk of colon cancer.19
Frequently Asked Questions (FAQs) About Vitamin D for Colorectal Cancer Prevention
Q: How does vitamin D help protect against colorectal cancer?
A: Vitamin D plays a direct role in cell regulation. It slows the growth of abnormal cells, encourages unhealthy cells to die, reduces inflammation in the gut and helps maintain the health of the intestinal lining – all of which are key in preventing cancer from developing or progressing.
Q: What vitamin D level is considered protective against colon cancer?
A: For cancer prevention, aim for blood levels of 60 to 80 ng/ml. Levels below 30 ng/ml are considered low, and anything under 20 ng/ml is classified as deficient. Most adults fall below these thresholds, putting them at unnecessary risk.
Q: Does vitamin D reduce the risk of colon polyps, too?
A: Yes. One Canadian study found that supplementing with vitamin D reduced all colon polyps by 33%, and high-risk polyps by 43%. These types of growths are often precursors to cancer, so reducing them is a major step in prevention.
Q: Is sun exposure enough to meet my vitamin D needs?
A: Sunlight is the most effective way to make vitamin D naturally, but only if you’re not loaded with seed oils, which cause skin damage. If sun exposure isn’t possible – due to location, skin tone, or season – a vitamin D3 supplement is recommended.
Q: Who is most at risk for vitamin D deficiency and colorectal cancer?
A: Older adults, people with darker skin, those with chronic illness or anyone with limited sun exposure are more likely to be deficient. If you have a family history of colorectal cancer, optimising your vitamin D levels becomes even more important.
