Dr. Joseph Mercola - Take Control of Your Health

Story at-a-glance Cholesterol is essential for hormone production, brain function, and cell health, and about 80% of it is made by your body — not consumed in food. High triglycerides, not total cholesterol, pose a stronger risk for heart attack — raising risk by 80% — making triglyceride-to-HDL ratio a better heart disease predictor Newer science shows chronic inflammation — not LDL alone — may be the real cause of plaque buildup in arteries, shifting focus to markers like ApoB and CRP Natural options like garlic, artichoke, bergamot, plant sterols, green tea, and oats have been shown in clinical studies to lower LDL cholesterol and improve heart markers Red yeast rice can lower LDL by up to 33%, but it contains a statin-like compound with the same side effects and potential kidney toxins like citrinin Lifestyle changes like cutting sugar, walking daily, and sleeping well can activate the Pareto Principle — where 20% of effort yields 80% of results in lowering cholesterol. Exercise improves five key metabolic biomarkers — glucose, HDL, triglycerides, blood pressure, and waist size — each linked to long-term cardiovascular health

Story at-a-glance Plant-based milks significantly reduce essential nutrients in toddlers' diets, even when fortified; research shows calcium, vitamin B2 and B12 levels drop by around 50% when replacing cow's milk in toddlers' diets Most pediatric guidelines strongly advise against using plant-based beverages as milk replacements for children under 2 years old due to nutritional inadequacy and other health risks Soy milk contains phytoestrogens that alter DNA expression and antinutrients that reduce protein absorption, making it particularly concerning for developing children Plant-based milks are ultraprocessed foods that contain additives like gums and emulsifiers, whereas grass fed cow's milk provides unique nutrients linked to reduced disease risks Raw, grass fed milk offers living enzymes, beneficial bacteria and immune-supporting compounds that ultraprocessed plant drinks do not provide for growing toddlers

Story at-a-glance Frequent urination (more than eight times daily) often signals underlying health issues like urinary tract infections (UTIs), diabetes, prostate problems or medication side effects rather than simply aging Tracking your fluid intake and urination patterns with a bladder diary reveals triggers and helps identify whether the cause is behavioral, neurological, hormonal or inflammatory UTIs are a common cause of urinary frequency; pharmaceutical-grade methylene blue and cranberry products are often helpful before resorting to antibiotics Neurological conditions, emotional stress, anxiety and depression disrupt brain-bladder signaling; this contributes to urinary frequency Natural solutions include adjusting when you drink fluids, addressing constipation, supporting prostate health, strengthening pelvic floor muscles and treating underlying conditions like UTIs and anxiety

Story at-a-glance Eating a high-fat diet (defined as 60% of daily calories) significantly increases your risk of developing breast cancer and accelerates the disease's spread throughout your body High-fat foods activate your platelets, making them overly sticky, which helps cancer cells attach and grow rapidly in vital organs like your lungs Unhealthy fats, commonly found in processed foods and fast food, trigger harmful inflammation and hormonal imbalances that directly fuel breast cancer Making simple dietary shifts, such as cutting down on processed foods and vegetable oils, dramatically reduces your breast cancer risk and supports healthier cell function Regularly choosing whole, nutrient-dense foods and healthy carbohydrates helps your body lower inflammation, balance hormones, and create an environment less conducive to cancer growth

Story at-a-glance Your gut microbiome plays a central role in determining whether you get food poisoning, even if you eat the same contaminated meal as others who stay symptom-free Alcohol disrupts your gut's protective bacteria within hours, making you far more susceptible to foodborne pathogens, even after just one night of heavy drinking Eating more of a contaminated food increases your odds of getting sick, so the quantity you ingest is just as important as the type of bacteria present Cross-contamination in the kitchen — like using the same cutting board for raw meat and vegetables — is one of the fastest ways harmful bacteria get into your meals Reheating leftovers won't always destroy toxins already produced by bacteria, meaning improperly stored food could still make you sick even after it's cooked again

Story at-a-glance Switching from butter, lard and tallow to seed oils (like soybean, corn and canola) drastically increased omega-6 consumption, fueling inflammation and metabolic dysfunction Sugar intake in the U.S. jumped from minimal levels in the 1800s to an average of 34 teaspoons per day, with ultraprocessed items now making up 60% of daily calories Modern industrial life introduced 85,000-plus synthetic chemicals into our environment — pesticides, plastics and more — that contaminate our food, water and even human tissue Only about 24.2% of U.S. adults meet federal exercise guidelines, while sedentary work, screen time and convenience technology have drastically reduced daily physical movement Before electricity, people slept around nine hours a night. Today, artificial light, nighttime tech use and jam-packed schedules mean fewer hours of rest and disrupted circadian rhythms

Story at-a-glance Vitamin D may play a protective role in Parkinson's disease, with clinical trials showing improvements in balance and mobility for patients taking supplements of 1,000 to 10,000 IU daily The "sunshine vitamin" has neuroprotective effects in the brain, particularly in a key area affected by Parkinson's that helps produce dopamine Vitamin D deficiency is common in Parkinson's patients and contributes to disease progression, as this nutrient helps regulate inflammation and protects brain cells from damage Sunlight is the optimal source of vitamin D; ideally get daily exposure until just before your skin turns slightly pink — though those with darker skin need longer exposure times If sun exposure is limited, vitamin D supplements are useful to help maintain optimal levels (60 to 80 ng/mL); take supplements with healthy fats and monitor your levels with regular blood tests

Story at-a-glance New data from the largest clinical trial on this topic shows no improvement in symptoms, hospitalizations, or survival with fluid restriction in chronic heart failure patients Patients who drank more than the advised limit of 1,500 ml had no higher risk of death, hospitalization, kidney injury, or emergency interventions Fluid-restricted patients reported much higher thirst distress, which contributes to stress hormone release, reduced treatment compliance, and increased emotional strain Over-restricting both water and salt leads to dangerously low sodium levels, while getting enough potassium helps your kidneys manage hydration and prevent harmful fluid buildup Researchers recommend giving fluid goals based on your symptoms, medications, and how you feel — this allows you more control and fewer restrictions

Story at-a-glance Smoking before surgery significantly increases complications; current smokers have a 14% higher risk of post-surgical problems like infections and delayed healing Quitting smoking less than six weeks before surgery provides little benefit — patients need at least six weeks for their body to begin recovering from tobacco's damaging effects Young, otherwise healthy smokers are particularly at risk, with the highest smoking rates (26.8%) seen in patients aged 18 to 40 who often underestimate their vulnerability Smoking weakens immune defenses and promotes chronic inflammation by disrupting how immune cells function, creating an environment where infections thrive and healing slows Elective surgeries provide an ideal opportunity for smoking cessation, as the scheduled waiting period allows time for immune function and tissue oxygenation to improve

Story at-a-glance A study from Brazil's State University of Campinas found twice-weekly weight training for six months preserved brain regions vulnerable to Alzheimer's in older adults with mild cognitive impairment In this research, five of the 22 people in the resistance training group improved enough to no longer meet clinical criteria for cognitive impairment Exercise protects the brain through multiple mechanisms. It stimulates growth factors like BDNF, reduces inflammation, improves cerebral blood flow, and regulates stress hormones that contribute to cognitive decline For optimal longevity benefits, research suggests limiting strength training to 40 to 60 minutes weekly; exceeding 130 to 140 minutes may reverse health gains and even shorten your life Mind-body exercises like yoga and tai chi also benefit brain health. They lower cortisol, reduce anxiety, and improve executive function, attention, and processing speed