Have you ever wondered about the health benefits of those tiny blue bursts of flavour that you add to your smoothie or to your breakfast cereals? Blueberries are packed with nutrients and antioxidants that offer a range of benefits, particularly to your stomach and guts. Now, a new study has found that it has significant benefits to your intelligence and cognition too.

Just Half Cup Of Blueberries Improve Cognition

This is particularly noteworthy because executive function governs our ability to stay organized, make informed decisions, and follow through on tasks—skills that often begin to wane with age. The fact that something as simple and accessible as blueberries could influence these areas in just a matter of weeks is pretty incredible.

Why? Blueberries are rich in antioxidants and other bioactive compounds (chemicals that promote good health). Specifically, blueberries are packed with anthocyanin, an antioxidant that improves metabolic function, increases cell-level energy production, and decreases inflammation.

These compounds are naturally occurring pigments that give blueberries their deep colour, and they do more than just look pretty—they work on a cellular level to reduce oxidative stress, which is one of the factors believed to contribute to age-related cognitive decline.

That’s especially important if you’re somewhat overweight. Generally speaking, metabolic disturbance accelerates in middle age and is a prominent risk factor for dementia. Unfortunately, those who are overweight or otherwise insulin-resistant have an elevated risk for future dementia.

So, for those trying to take proactive steps against cognitive decline, blueberries offer a simple, natural solution. Not a miracle cure—but an effective supplement to an overall healthy lifestyle. The demonstration of these benefits … suggests that ongoing blueberry supplementation may contribute to protection against cognitive decline when implemented early. Or in non-researcher-speak, half a cup of blueberries a day improved the average participant’s language skills, improved their short-term memory, and enhanced their decision-making, planning, and organizational skills.

As an added bonus, participants also experienced lower fasting insulin levels, which means their ability to process carbohydrates efficiently (an important aspect of overall metabolic health) had also improved.

Genetics Matter Too

A healthy diet can reduce age-related cognitive decline and the risk of developing various neurodegenerative diseases.

Exercise can slow or even reverse the physical decay of your brain. Research shows exercise can increase the size of your hippocampus even in your 60’s and 70’s, helping to mitigate the impact of age-related memory loss.

As for lifestyle, insufficient sleep is associated with accelerated brain atrophy and impaired brain functional connectivity. Alcohol, tobacco, and other drugs directly impact the brain, causing it to age more rapidly, atrophy, and lose functioning ability.

So, yeah: If your diet sucks, you never exercise, and you smoke, drink, and don’t get enough sleep, blueberries are just a drop in the learning, memory, and executive function bucket.

But they can help.

Plus, adding one positive habit to your lifestyle may help you more easily add additional positive habits to your lifestyle. Psychologists call it the spillover effect: the way making one positive choice, no matter how small, inspires you to make other positive choices. The way focusing on improving one thing, no matter how small, will naturally and even effortlessly lead to making improvements in other areas.

Pads are made of synthetic fibres that cause rashes and bacterial infections that further lead to serious problems such as Reproductive Tract Infections, skin irritation, Urinary Tract Infections and Bacterial Vaginosis.

Every month millions of synthetic pads are discarded and many suffer from serious menstrual hygiene problems. Officials note that about 70 percent of reproductive diseases in India are linked to poor menstrual hygiene, affecting nearly 120 million adolescent girls.

Dr Richa Singhal, senior consultant, obstetrics and gynaecology, at Cloud Nine Hospital in Delhi's Patparganj notes: ''A sanitary pad's top-sheet contacts sensitive intimate skin for several days each month."

Poor hygiene, such as reusing unclean cloths or not changing materials frequently, causes infections and itching, rashes, foul odor can increase the chances of cervical cancer.

Here are some alternatives that can replace synthetic pads and prevent serious health issues:

Moringa PadsMoringa, also known as miracle tree, can be consumed in the form of powder, leaves or tablets. Used for its medicinal properties, it has as a 5,000-year history, deeply rooted in Ayurveda for medicinal use.

In modern times, gynaecologists recommend moringa based pads to reduce the risk of urinary tract infections, bacterial vaginosis and yeast infections during menstruation.

It is known for its antimicrobial, anti-inflammatory and antioxidant properties which make it suitable for intimate areas and menstrual care.

Packed with high levels of Vitamin E and fatty acids which strengthen skin barriers and prevent chafing, viable for those who have extended periods. Rich in bioactive compounds, it supports vaginal health by balancing PH level making it suitable for menstrual pads.

These pads can reduce the risk of skin infections, UTIs and yeast infections.

Cotton Reusable Pads

Period Underwear

The switch from white sugar to natural sweeteners like honey, dates and coconut sugar are becoming popular as people grow more away of the side effects of refined sugar.

Among these, monk fruit stands out as a low-calorie alternative that supports metabolic health.

According to National Institutes of Health, consuming white sugar results in allergic reactions and severe metabolic effects and cardiovascular effects. Medical conditions like diabetes, obesity, and fatty liver diseases.

Monk fruit

Monk fruit sweeteners are produced by removing the seeds and skin, crushing the fruit, and then extracting its sweet portions into liquid and powdered forms. Its extracts are being used in sweeteners, packaged foods and beverages.

The International Food Information Council recommends this fruit-based sweetener to diabetic individuals to satisfy their desire for sweet taste while managing sugar intake.

Which Other Natural Sweeteners Can You Use?

Natural sugar is the naturally occurring sweetness in food, they are derived from natural sources like plants, fruits or tree ap, rather than being refined chemically.

They are packed with nutrients that help offset some of the negative aspects of the sugar content. They are comparatively less processed and contain lower glycemic acid which prevents sudden blood sugar spikes.

The key is not eliminating sugar from your diet but replacing it with healthier options like:

1. Fruit JuiceFruit juice is a healthier alternative when made without preservatives or added sugars, but fibre content is low compared to raw fruit.

Bananas, berries and mangoes are good as fruits that contain natural sweetness, they are packed with nutrients that boost immunity.

2. Honey and Maple Syrup

They act as an effective cough remedy and can be added to oatmeal, yogurt or act as a substitute of sugar in tea and coffee. It also helps in lowering blood pressure and stabilizing digestive health.

3. Dates and Rasins

Whole or powdered dates can be added to hot milk or even cakes to make them healthier.

When you lift heavy or workout, you feel like your muscles have been strained, this is because before you muscles are build, there are small muscle ruptures. More than exercise, what matters is what you eat to help you muscles recover. The process is called hypertrophy, when intentional, controlled micro-tears caused by resistance training trigger the body to repair and strengthen muscle fibers. This process requires a specific cycle of damage, rest, and nutrition to be effective.

University of North Carolina Health Wellness Services manager and a certified personal trainer Kathy DeBlasio also explains, "You make microtears in your muscles when you work them. As you heal, you gain muscle and strength." She explains that these tiny tears cause you to feel pain, but they heal within 24 to 48 hours. What matters the most is your diet. There are different foods that help you recover your muscles. Here is a list of 6 foods for you to consume for muscle recovery.

Chicken

Duke Health notes that chicken breast is a lean source of high-quality protein essential for repairing and building muscles. It is also rich in amino acids, especially leucine, which is important for muscle synthesis. A 2024 study in Physiological Reports, noted that chicken intake, combined with resistance training on muscle mass has helped improve strength and muscle mass of elderly women.

Cottage Cheese

Registered dietitian Maddie Pasquariello, RD told Paloton, “Cottage cheese can be a very nutritious addition to your diet from both a macro- and micronutrient standpoint." Pasquariello explained that half-cup serving of full-fat cottage cheese packs around 13 grams of protein. It helps as a building block of muscles, bones, cartilage, skin, hair, and nails. It also helps build and repair tissue. It oxygenates red blood cells to nourish your body with nutrients, helps regulate hormones, supports the production of enzymes used to digest food and create new cells. It also helps in repairing and building muscles.

Potatoes

A 2022 study published in the journal Medicine & Science in Sports & Exercise (MSSE) notes that that potatoes contain a 1.5 per cent protein based on their based on their fresh weight. However, when potatoes are used for starch extraction, a residue remains, that can be used to extract potato protein. Ingestion of 30 g potato protein concentrate increases muscle protein synthesis rates both at rest and during recovery from exercise.

Read: 14 Drinks Or More A Week Could Increase You Risk Of Colon Cancer By 25%

Pomegranate Juice

A 2016 study published in PLOS One notes that pomegranate supplementation accelerates recovery of muscle damage and soreness and inflammatory markers after a weightlifting training session. The study notes: "optimal dose of pomegranate supplementation, showed that either once-daily or twice-daily dietary pomegranate juice supplementation improves strength recovery of both leg and arm muscles after an unaccustomed eccentric exercise."

Eggs

Natalie Rizzo, MS, RD, a registered dietitian, specializing in sports writes: "Eggs have a unique nutrition profile that is great for athletes of all ages. While they make a nice addition to any meal of the day, the nutrients in eggs can help with recovery after exercise."

Fatty Fish

A 2024 study published in Clinical Nutrition ESPEN notes that omega-3 fatty acids in fatty fish could help increase muscle strength, however it does not increase in muscular mass. The study notes: "The interventions of omega-3 fatty acids supplementation and resistance training show promise as a countermeasure against muscular dysfunction."