Most people want to live a long and happy life or at least avoid a short and miserable one. If youre in that majority, then youre in luck. Over the last decade,a quiet research revolutionhas occurred in our understanding of the biology of aging.

The challenge is to turn this knowledge into advice and treatments we can benefit from. Here we bust the myth that lengthening healthy life expectancy is science fiction, and show that it is instead scientific fact.

Theres plenty of evidence for the benefits of doing the boring stuff, such as eating right. Astudy of large groups of ordinary peopleshow that keeping the weight off, not smoking, restricting alcohol to moderate amounts and eating at least five servings of fruit and vegetable a day can increase your life expectancy by seven to 14 years compared with someone who smokes, drinks too much and is overweight.

Cutting down calories even more by about a third, so-called dietary restriction improves health and extends life in mice and monkeys, as long as they eat the right stuff, though thats a tough ask for people constantly exposed to food temptation. The less extreme versions oftime-restricted or intermittent fasting only eating during an eight-hour window each day, or fasting for two days every week is thought to reduce the risk of middle-aged people getting age-related diseases.

You cant outrun a bad diet, but that doesnt mean that exercise does not do good things. Globally, inactivity directly causes roughly 10% of all prematuredeaths from chronic diseases, such as coronary heart disease, Type 2 diabetes and various cancers. If everyone on Earth got enough exercise tomorrow, the effect would probably be to increase healthy human life expectancy by almost a year.

But how much exercise is optimal? Very high levels are actually bad for you, not simply in terms of torn muscles or sprained ligaments. It can suppress the immune system andincrease the riskof upper respiratory illness. Just over30 minutesa day of moderate to vigorous physical activity is enough for most people. Not only does that make you stronger and fitter, it has been shown toreduce harmful inflammationand even improve mood.

However fit you are and well you eat, your immune system will, unfortunately, get less effective as you get older. Poor responses to vaccination and an inability to fight infection are consequences of this immunosenescence. It all starts to go downhill in early adulthood when the thymus a bowtie-shaped organ in your throat starts to wither.

That sounds bad, but its even more alarming when you realize that the thymus is where immune agents called T cells learn to fight infections. Closing such a major education center for T cells means that theycant learn to recognizenew infections or fight off cancer effectively in older people.

You can help a bit by making sure you have enough key vitamins, especially A and D. A promising area of research is looking at signals that the body sends to help make more immune cells, particularly a molecule calledIL-7. We may soon be able to producedrugs that contain this molecule, potentially boosting the immune system in older people.

Another approach is to use the food supplement spermidine to trigger immune cells to clear out their internal garbage, such as damaged proteins, which improves the elderly immune system so muchthat its now being testedas a way of getting better responses to COVID vaccines in older people.

Senescence is a toxic state that cells enter into as we get older, wreaking havoc across the body and generating chronic low-grade inflammation and disease essentially causing biological aging. In 2009, scientists showed that middle-aged micelived longer and stayed healthierif they were given small amounts of a drug called rapamycin, which inhibits a key protein called mTOR that helps regulate cells response to nutrients, stress, hormones and damage.

In the lab, drugs like rapamycin (called mTOR inhibitors) make senescent (aged) human cellslook and behave like their younger selves. Though its too early to prescribe these drugs for general use, a new clinical trial has just been set up to test whether low-dose rapamycincan really slow down aging in people.

Discovered in the soil of Easter Island, Chile, rapamycin carries with it significant mystique and [has been hailed] in the popular press as a possible elixir of youth. It can evenimprove the memory of micewith dementia-like disease.

But all drugs come with pros and cons and as too much rapamycin suppresses the immune system, many doctors are averse to even consider it to stave off age-related diseases. However, the dose is critical and newer drugs such asRTB101that work in a similar way to rapamycin support the immune system in older people, and can evenreduce COVID infection ratesand severity.

Completely getting rid of senescent cells is another promising way forward. A growing number of lab studies in mice using drugs to kill senescent cells so-called senolytics show overall improvements in health, and as the mice arent dying of disease,they end up living longer too.

Removing senescent cells also helps people. In a small clinical trial, people with severe lung fibrosis reported better overall function, including how far and fast they could walk,after they had been treatedwith senolytic drugs.

But this is only the tip of the iceberg. Diabetes and obesity, as well as infection with some bacteria and viruses, can lead to more senescent cells forming. Senescent cells also make the lungs more susceptible to COVID infection, and COVIDmakes more cells become senescent. Importantly, getting rid of senescent cells in old micehelps them to survive COVID infection.

Aging and infection are a two-way street. Older people get more infectious diseases as their immune systems start to run out of steam, while infection drives faster aging through senescence. Since aging and senescence are inextricably linked with both chronic and infectious diseases in older people, treating senescence is likely to improve health across the board.

It is exciting that some of these new treatments are already looking good in clinical trials and may be available to us all soon.

Richard Faragher is a professor of biogerontology at the University of Brighton in England. Lynne Cox is an associate professor of biochemistry at the University of Oxford, also in England. This was first published by The Conversation Life extension: the five most promising methods sofar.

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These are 5 promising ways to live healthier for longer - and it's more than diet and exercise - MarketWatch

The festive season comes with a lot of fervour and enthusiasm. It is common to attend parties and gorge on deep-fried goodies and plenty of mithai. This leads tohealth issues due to overeating and cheating on our diet plan.So it is wise to formulate a detox plan and put it in place well ahead of time. A delicately prepared detox plan helps our body get prepared to take sportingly even a little indulgence during festivals. A dietary plan that is focused on cleansing the body from the inside can be a powerful tool to rejuvenate ourselves. Increasing the intake of fibre, fruits and green, leafy vegetables is a time-tested strategy to keep the stomach healthy. There are also many readily available remedies like ajwain, saunf, ginger etc that can keep the digestive tract fighting fit.

You can consult a nutritionist for a personalised diet plan and also follow these simple tips to begin your detox journey. Remember, however, that detoxing the body is heavily dependent on discipline and following the diet strictly, even during the festive season.

The first thing in any plan is moderation. Eat moderately but also increase intake of fresh fruits and leafy vegetables. They ensure you have enough fibre and roughage. Have lots of Vitamin C-rich foods. Fermented foods and whole grains will keep bloating and indigestion at bay. Fruits like papaya, pineapple, and apples have great detoxing properties. Berries supply an ample amount of nutrients and antioxidants.

(Also Read:6 Power Fruits You Should Include In Your Diet To Detox)

It is a good idea to control portions during festive season.

Keep yourself fully hydrated at all times. Drink a lot of water. While at it, include fluids like coconut water, buttermilk, lemonades and orange juice. For herbs, you rinse cumin, neem leaves, basil and carom seeds and drink the water. These will supply the vital nutrients to ensure you don't have a stomach upset.

Exercise should be a vital component of any detox plan. It helps in digestion and keeps the digestion-related functions pumped up. Try yoga in the morning and evening. You can also go on a long walk, which relieves stress and also regulates metabolism.

(Also Read:7 Effective Tips To Naturally Detox Your Body)

Walking can help you have a relaxed state of mind and also helps aid digestion.

Detoxifying the mind is as important as detoxifying the body. Many people underestimate the importance of a good night's sleep. A night of good sleep allows the brain to flush out toxins and recover from the day's wear and tear. Hence, make sure you get enough sleep (8 hours) every night.

Stop drinking alcohol. If you are finding it difficult to stop at one go, reduce its intake gradually. Substitute it with healthy drinks but not packaged juices. Go fresh. Also, take caffeinated drinks like tea or coffee moderately.

Follow these simple tips and you are all set for the festive dishes that are rich in calories and carry the potential to fiddle with your health.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

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5 Detox Diet Tips To Prepare Your Body Ahead Of Festive Indulgence - NDTV Food

Weve all heard that when youre sick, chicken soup and hot tea are the key to beating an illness into submission. But can food really make you better? And perhaps more importantly, can food keep you from getting sick in the first place?

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services.Policy

The right diet can help you prevent illness and recover faster. ImmunologistCassandra Calabrese, DO, explains how to use food to your advantage duringflu seasonand all year round.

No single food is a magic cure when youre sick but eating a healthy diet boosts your immune system, which can prevent illness and help you bounce back sooner when you do get sick.

Theres no doubt that a healthy diet improves your immunity to illness, Dr. Calabrese says. What you put in your body is important for your overall health, including your immune system.

Since your immune system is your bodys defense against invaders like theflu, it pays to feed it well. Heres a plus: The best immune-boosting foods are available at the grocery store, and theres noextreme fad dietingrequired.

The typical American diet is full of foods that produce inflammation. And when your body has too much inflammation, your immune system struggles.Lower inflammationand help your immune system by changing the type of fats you eat.

Saturated fats cause inflammation, so reduce your intake now beforeyou get sick. Theyre found in:

Trans fats are bad for your heart and cause inflammation. Try to eliminate them from your diet altogether by avoiding foods that contain partially hydrogenated oils, even if the label says zero grams of trans fat per serving. Food manufacturers can make this claim if the product has up to 0.5 grams of trans fat per serving.

Many food manufacturers have eliminated trans fats from their products, but some packaged foods and baked goods still contain them, such as:

Eat more omega-3 fats to keep your immune system in good shape. Fatty fish are a good source of this anti-inflammatory fat, so consider eating:

Some fish contain mercury and other contaminants that can be harmful to babies before birth or children. Pregnant or nursing women and parents of small children should check with a doctor about eating fish.

Some plant foods also contain omega-3s:

One diet stands out as an immune booster. Im a big fan of the Mediterranean diet, says Dr. Calabrese. Its a great diet for immune health.

TheMediterranean dietrefers to the traditional eating patterns of people who live near the Mediterranean sea. Eating a Mediterranean diet means having lots of:

And limit or skip these foods:

It might seem overwhelming to make big changes to your diet, but you dont have to overhaul everything right away. Start making changes in your diet gradually.

Switch to whole-grain bread and have fruit for dessert. Once youre comfortable with those changes, take another step. You might replace red and processed meat with fish and lean chicken. Instead offull-fat milk, try fat-free.

Changing your diet changes isnt a guarantee that youll never get sick. But its a good way to help your immune system fight off viruses and other illnesses.

And dont forget about the biggest step you can take to prevent the flu this year. Theflu shotis the most important thing you can do, says Dr. Calabrese. Wash your hands regularly and eat a healthy diet. If you do all of these things, youve got a good chance of staying healthy during flu season and beyond.

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What to Eat to Boost Your Immune System - Health Essentials from Cleveland Clinic

A healthy diet and lifestyle can help manage PCOS symptoms effectively

PCOS is one of the most ubiquitous female endocrine conditions across the country, it usually targets women of child-bearing age. It must be understood that Polycystic Ovary syndrome as the name suggests is not a full-blown disease. It is merely a collection of symptoms. Therefore, medical practitioners consider it as a condition or a disorder. However, there is no certified treatment that can fully cure this condition. But you can control the symptoms of PCOS by switching to a holistic and healthy lifestyle that includes eating a nutrient-rich diet, working-out regularly, avoiding processed and inflammatory food, shunning harmful habits like smoking and drinking, and getting sufficient sleep.

In this condition, the female body starts producing an excessive quantity of male hormones which are also called Androgens. In healthy women, these androgens are produced in small amounts. The various symptoms of PCOS are formation of sac-filled sacs or cysts in the ovaries, excess growth of hair, acne, difficulty losing weight, infertility and irregular menstruation.

The excess weight-gain and disrupted metabolism can also result in insulin-resistance. This happens when the body can produce insulin but is unable to use it efficiently. This eventually multiplies the risk of contracting type-2 diabetes in the future. Therefore, it is extremely important to manage PCOS symptoms before they gradually morph into something far more sinister. To reiterate, the most important step towards managing the symptoms of PCOS is cultivating a clean and holistic lifestyle.

Adding wholefoods and greens in your diet: Eat whole grains such as oats, brown rice, quinoa, etc as they are rich in essential fiber. You should also consume nutrient-dense foods like legumes, pulses, nuts, seeds, fresh fruits, and green leafy vegetables as they are packed with plant-based proteins, vitamins, and minerals. Also eat foods like kale, spinach, and berries as they are a great source of Vitamin B. Vitamin B deficiency is highly prevalent in women with PCOS.

Add enough fruits and vegetables to your diet to ensure optimal nutrient intakePhoto Credit: iStock

Adequate consumption of clean protein: You can control your weight by increasing good quality plant-based proteins in your diet while cutting down on starch sugar, and fats. It is recommended that an average adult should consume about 0.8 gms for every 1 KG, depending upon the body weight.

Goodness of ayurvedic herbs: You should also use ancient herbs with healing values such as Shatavari and Ashoka. They are both useful in maintaining hormone levels and boosting estrogen production, respectively. But you should first consult an expert before adding these to your diet.

Amp up good fats: Eat healthy fats like ghee, coconut oil, and olive oil as they help in soothing the inflammation caused by PCOS. Steer clear of highly processed foods, sugary drinks and fizzy colas as they can increase inflammation levels in the body.

Add foods rich in healthy fats to your diet in moderationPhoto Credit: iStock

Adopting clean and holistic living: Lastly, you must strive to bring about a holistic change in your life. Besides a clean and plant-based nutrition, make sure that you daily devote at least thirty minutes for physical exercise. It can be anything from running, jogging, outdoor sports or even yoga. Moreover, you can also practice mindful-meditation and breathing techniques like Pranayama for taming stress-storms.

(Shikha Dwivedi is aMsc. Clinical Nutrition and Dieteticsat OZiva)

Disclaimer: The opinions expressed within this article are the personal opinions of the author. NDTV is not responsible for the accuracy, completeness, suitability, or validity of any information on this article. All information is provided on an as-is basis. The information, facts or opinions appearing in the article do not reflect the views of NDTV and NDTV does not assume any responsibility or liability for the same.

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Music is often criticized for being too mainstream, or straight-up weird, but an individuals favourite music usually boils down to its uniqueness or simplicity

Todays musicians juggle an oversaturated market, leading them to question how they can stand out among the herd. With Apple Music and Spotify playlists updated weekly, musicians clash as they struggle to reach for the top of the list.

Artists who can incorporate popular and inventive elements in their music offer new, palatable experiences to the average listener. When a new track sparks discussion, whether it is outlandish or watered-down, it often still plays a pivotal role in the progression of music culture.

Here are some ways artists can navigate the vast landscape of the pop industry.

The popular and the experimental

Experimental music is a genre in itself, but if we look at Fiona Apple, for example, we find an artist who is innovative within the popular scene. Fringe music, another label for this category, may be too inaccessible and isnt a realistic approach for budding musicians hoping to make a living off of their music.

We can take a look at Hallins spheres to better understand the spectrum of modern music. Named after Daniel C. Hallin, this communications theory is defined by Oxford Reference as a negotiation between three concepts of journalistic objectivity. In this diagram, the centre circle refers to the consensus of public opinion, the middle circle follows ideas of legitimate controversy, and the outermost circle describes fringe society.

If we repurpose this diagram, we can look at how music can be received by an audience. That is: music in the mainstream, music that tests what a listener can enjoy, and music that is disliked or misunderstood by a large audience.

When music is labelled as artistic, it is usually because it strives to add something that has not existed before, or improving on something performed in the past. In contrast, the popular artist is hoping to gain recognition for a widely accepted sound.

Art music may be an appropriate way to label it, then.

Lady Gaga, for example, who has ruled over the popular scene for the last decade, recently dropped a reimagined look at her 2020 album Chromatica. One year later, Dawn of Chromatica takes the core structure of her popular dance hits, and reinvents it with help from extraordinary talents like Dorian Electra, Mura Masa, Rina Sawayama and many other experimental artists.

This eclectic album redux broadens Gagas audience and takes a real turn towards the eccentric. For Lady Gaga, her embrace of the weird isnt abnormal, but it gives us the chance to explore Chromaticas what if moments.

So, in my definition, art music represents a form that leads away from wide recognition in the hopes of finding new and refreshing avenues for a song, style, and genre.

Music stuck somewhere in the middle

Between charting music and music far outside the mainstream exists the middle, where we find music that aims to entertain the listener and also test their limits.

Within the genre of pop, we find new approaches from artists like Billie Eilish, who makes pop music stylized by her dark, carefree personality, and Hubert Lenoir, who brings a free-spirited, offbeat energy to his pop music.

The rise of music curation in streaming services has also created new opportunities for musicians to stand out, even in an oversaturated market.

Due to numerous specialized playlists and radio stations, listeners can find more and more unique music experiences. This wide-ranging curation tends to favour popularity but highlights emerging artists or bands as well. Under streaming services, there is a renewed desire to find obscure music that does something novel.

Its worth noting that music evolves, and so does its audience. What may be received at first as fringe music can become accepted over time. Playboi Cartis discography, strangely enough, shows this within a short timeframe. His singles and albums have often been received as underwhelming at first listen, but increase in popularity over the following weeks.

Virality plays a role in music progression too, as one single can establish a new music style and become a highly sought-after product. One example is Justin Biebers remix of Despacito, which brought forth a wave of reggaeton music to North America. Recently it has become equally important for record labels and streaming services to care about both experimental and popular music.

The scope of music

Upon observation, art and pop music function as a dichotomy. Together, they add balance to music culture with a centralized approach that places the audience first. You couldnt have smash hits from Doja Cat without Nicki Minaj paving the way, and there also wouldnt be an Anderson .Paak without pretty much any R&B or funk artist ever.

Releases that are too accessible can quickly start to feel commercial, as if it were a product. Oftentimes, artists are hired to make promotional music for a movie, which usually leads to safer music that panders to an audience. One example is the soundtrack for Suicide Squad, which featured a diverse range of artists but led to music with small thrills and inconsequential impact.

Music that is too experimental is susceptible to gatekeeping and can distance and confuse a fanbase. The reason why a fanbase becomes confused arises when an artist chooses to reinvent itself to the point of a loss of identity. For example, after nearly 15 years of transformations, Yes last three albums have left many longtime fans feeling left behind.

More generally, pop cannot continue existing without innovation, however minimal, and too much attention to experimentation can unravel a demographic. Therefore, both streams of thought cannot live without the other.

In the end, consider what you would like from your own music favourites. Do you want your music to be at the cutting edge of the industry? Would you like it to continue perfecting sounds you have grown to love?

Regardless, music pushes forward and its interesting to remember what your favourite artists contributed to the ongoing evolution of music.

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A healthy diet of pop and art music - The Concordian

I'm regularly pitching the benefits of a healthy lifestyle, hoping that each new story will connect with readers, prompting them to adopt positive behaviors.

This has me continually trolling for new installments to an already long list that includes a longer life, reduced risk of disease and psychological well-being. Recently, I discovered two more that opened my eyes and put a smile on my face.

By pure coincidence, my schedule included an annual eye exam and a routine dental visit within a couple weeks of each other. The proximity of the appointments got me thinking does our lifestyle influence the health of our eyes and teeth? We know the benefits to our bodies, but as we age our vision and our oral health are often subject to decline. Do the positive impacts of diet, exercise, good sleep and the rest contribute to these areas as well?

My eye exam gave me the first opportunity to find out. I asked the doctor: does a healthy lifestyle have an impact on the health of my eyes? Without missing a beat, his answer was an unequivocal yes. Other experts agree.

The U.S. Centers for Disease Control and Prevention confirms that the same activities that keep our bodies healthy can do the same for our eyes. The benefits of diet, exercise and physical activity can lower the risk of vision loss.

The National Eye Institute offers another perspective, suggesting that your risk of eye disease might be higher if you are overweight or suffer from conditions like diabetes or high blood pressure.

Examining the effects of nutrition, the American Academy of Ophthalmology offers a laundry list of eye-healthy foods. Dr. Rebecca Taylor, an ophthalmologist in Tennessee, says a diet that is low in fat and rich in fruits, vegetables and whole grains helps both your heart and your eyes. Her list of foods that support eye health include carrots, sweet potatoes, oranges, red bell peppers, avocados and almonds. Salmon, tuna, kidney beans and oysters also are among the foods that provide vision-promoting vitamins.

I didn't have the opportunity to query my dentist, but there is ample evidence that healthy behaviors have an equally meaningful reward for our oral health.

The Mayo Clinic cites a healthy diet and limiting foods with added sugars as a means to keeping teeth in good shape.

Dentists in Vancouver reference studiesthat offer a correlation between oral and physical health. Research showsexercise and maintaining a healthy body are linked to oral health. It alsoshows a relationship between periodontal disease, lifestyle-related diseases and obesity.

And the National Health Service in the United Kingdomsays a healthy diet is good for your teeth, advocating for a balanced diet that includes plenty of fruits and vegetables.

Convinced?

Now, I don't expect you to suddenly commit to a healthy lifestyle solely due to these contributions to your oral health and vision. However, I do believe that these factors can serve as a tipping point. Particularly as we age, our eyes and teeth become increasingly meaningful considerations. Their importance, in the context of the other lifestyle-induced benefits, have the potential to trigger behavior change.

Personally, I am much more conscious of my eyesight as I find myself continually reaching for my reading glasses. Whether reading restaurant menus or navigating my iPhone, I've become appreciative of the functional importance of my vision, and its impact on my quality of life.

The same can be said for my teeth. Spurred by the proliferation of iPhone photography, I find myself in more photos than ever. Maybe I'm still motivated by all the time I invested in the dentist chair and orthodontist as a kid, or perhaps, it's the constant photos. Either way, my smile and overall oral health seem to be as front and center as ever.

So, can the benefits to your vision and oral health spur a commitment to live healthy? Well, it depends.

Harvard Medical Schooldescribes two types of rewards that can motivate healthy behavior: Hedonia (H-rewards) and Eudaimonia (E-rewards). The H-rewards represent superficial factors like looking good and acceptance by others. E-rewards are more meaningful and contribute to your well-being. The intrinsic nature of E-rewards can be especially motivating because they can create an inspired state when you feel like your life is flourishing with good relationships, personal growth and a sense of purpose.

While there may be some who see a nice smile and healthy teeth as superficial, it seems to me that, together, good vision and oral health are much more functional dimensions of life. They're conditions that can provide you with the physical capacity to deepen your relationships, and enjoy life. In short, they give you a strong reason, along with a whole lot of others, to embark on healthy behaviors.

Now, whether you are motived by a dazzling smile or the great feeling you get from being able to read a book with your grandchild without straining over every word, if these two rewards cause you to live just a little bit healthier, then you'll be the better for it. They will put a twinkle in your eye and a smile on your face and I will have accomplished my mission.

Louis Bezich, senior vice president and chief administrative officer at Cooper University Health Care, is author of "Crack The Code: 10 Proven Secrets that Motivate Healthy Behavior and Inspire Fulfillment in Men Over 50." Read more from Louis onhiswebsite.

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Adopting a healthy lifestyle is good for your eyes and teeth, too - PhillyVoice.com

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As a mother of three and one of the most recognised (and judging by her diary, busiest) women in the world, it must be pretty tough for Kate Middleton, Duchess of Cambridge, to find the time and a place to work out but she surely does.

It's widely known that the Duchess is naturally very athletic and a big fan of spending time in the great outdoors something she's discussed during interviews previously and given her senior royal status, you might expect that she eats pretty darn well too (and you would be correct).

Of course, while there should never be a 'one size fits all' approach when it comes to health, seeing as we're all individual humans, it can still be interesting to learn more about how other people (royalty included) eat and exercise.

It's also important to stress that beauty comes in all shapes, sizes, colours and creeds this article isn't to say WE MUST ALL LOOK LIKE KATE MIDDLETON, but rather a little nosey into a public figure's lifestyle that you can cherry pick bits from, should it takes your fancy...

So, with that in mind, and while in search of inspiration, we set out to uncover as much as we could about how Kate Middleton moves her body and the diet she opts for:

Apologies in advance to anyone hoping to catch a glimpse of the Duchess in their local PureGym, as it's reported that while Kate is a fan of a gym sesh, she prefers to head to the swanky Harbour Club in Chelsea (where her mother-in-law, Princess Diana, was also a member). Keen to join yourself? It's said to cost 1555 to register and then 325 every month thereafter. Phew! There's also a gym handily located in Kensington Palace, should Kate not wish to stray too far from home.

An anonymous source once told Daily Mail, "Kate takes her toned physiques exceptionally seriously. The Duchess is reportedly also a fan of CrossFit and yoga, makes time to go for a run most days, enjoys cycling, and does most of her workouts without a personal trainer."

Max Mumby/IndigoGallery Stock

Not only is the Duchess a regular at Wimbledon (and a patron of the Lawn Tennis Association), but she also seems to be a dab hand with a tennis racket herself, even recently teaming up for a game alongside champion Emma Raducanu. Good job she has her own court at Anmer Hall then, which it's reported she frequents daily with her children when they're staying in their Norfolk residence.

A royal insider said, "Once their school work from Thomass Battersea has been dealt with satisfactorily, both George and Charlotte enjoy tennis lessons on their green court. Kate plays almost daily with the children and they like their practice sessions with her."

Max Mumby/IndigoGetty Images

The Cambridges often discuss the importance of spending time in nature as a family, which means William and Kate are big fans of taking long walks together, along with their three children: Prince George, Princess Charlotte and Prince Louis.

From an early age (it's reported that the Duchess was a fan of cross country at school) and just like her sister, Pippa Middleton, Kate is a known running fan, something that no doubt helps her to stay fit and healthy, whilst getting a nice cardio hit in.

Skiing

Even on holiday Kate is keen to stay active she and Prince William have been on multiple skiing trips together, with the Duchess thought to be a very competent skier. In fact, the Cambridges made their public debut as a couple on a ski trip in Klosters, Switzerland, all the way back in April 2004.

According to previous reports, the Duchess likes to start her day with a vitamin hit by indulging in a whizzed-up smoothie. "She drinks smoothies morning and afternoon, containing spirulina, kale, matcha (a finely ground green tea powder), spinach, romaine, cilantro and blueberries," a source once told the Daily Mail.

Plenty of reports praise Kate for being somewhat of a pro in the kitchen, saying that some of her go-to recipes include soups, curries and roast chicken (meaning the Cambridges likely avoid ready meals that can often contain a lot of salt or saturated fat). "In the evenings she indulges her hobby of cooking William's favourite supper, roast chicken," says a report from Vanity Fair. The Duchess is also known to be a keen baker, having let slip that her youngest, Prince Louis, is a big fan of Mary Berry, having seen her face around the home on Kate's very own recipe books.

Whilst appearing on Mary's A Berry Royal Christmas, the Duchess also admitted, "I love making [birthday] cakes. It's become a bit of a tradition that I stay up 'til midnight with ridiculous amounts of cake mix and icing and I make far too much. But I love it."

Known to be one of the healthier options to grab while on the go or eating out, sushi is a big hit with both Kate and Prince William. When the royal couple took a visit to Japan House London, to meet chef Shimizu Akira, William remarked upon sampling some salmon sashimi, "Very impressive. Thank you very much. My wife and I love sushi. We might have to come down here for lunch when no one else is in."

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Everything we know about how Kate Middleton built her body - Cosmopolitan UK

Forgetting where you put your keys even more often than usual? There are plenty of lifestyle changes you can make to stay sharp, including exercising more, sticking to a healthy sleep schedule, and keeping your mind active. The foods that you eat can play a vital role too. A new study suggests that a diet rich in highly processed foods may lead to memory loss, but adding docosahexaenoic acid (DHA) supplements could fight these harmful effects.

In the study, published in the journal Brain, Behavior, and Immunity, researchers from Ohio State University examined how feeding rats a highly processeddiet for four weeks impacted their memory. More specifically, they found that this type of diet contributed to the rats' memory loss. However, when they supplemented their diets with DHAan omega-3 fatty acid commonly found in fish and other seafoodthe rats did not show any memory impairments.

RELATED:The #1 Vitamin to Take to Reduce Your Alzheimer's Risk, New Study Says

"Since DHA has strong anti-inflammatory effects, it is likely that this anti-inflammatory effect on the brain protected their memory function," senior study author Ruth M. Barrientos, Ph.D., told Eat This, Not That! in an interview.

Previous research on humans has found that DHAs can have a positive impact on memory. One 2013 study published in The American Journal of Clinical Nutrition, for instance, found that DHA supplements had a positive impact on the memory of healthy, young adults.

"Inflammation definitely impacts brain health and can accelerate cognitive decline so it makes sense that taking steps to decrease inflammation helps to protect the brain," Michelle Babb, MS, RD, author of Mastering Mindful Eating, told Eat This, Not That! "Omega-3 supplementation and/or including more omega-3s in the diet may help decrease inflammation that is associated with brain aging."

Of course, the supplement is far from a cure-all. While DHA helped combat memory loss in rats in this study, the nutrient did not protect against the other health consequences of eating a highly processed diet.

"I worry that people will think they can eat as many unhealthy foods as they like as long as they supplement with DHA," said Barrientos. "It's important to note that DHA supplementation did not prevent [other issues] so the message should be to reduce consumption of processed foods and increase consumption of whole foods."

You can take DHA supplements, but you can also up your omega-3 fatty acid intake by being deliberate about the foods you incorporate into your diet. To help you get started, check out these 26 Best Omega-3 Superfoods For Your Mind And Body.

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KIM Kardashian broke her strict plant based diet to indulge in vanilla-iced cake, donuts and beignets on her low-key 41st birthday celebration.

Along with the lengthy Instagram tribute her sister Kourtney gave Kim for her birthday, Kourtney also gifted her sister's favorite: beignets.

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On Kourtney's Instagram story, she shared a snap of a baker's dozen box of the tasty treat.

The fried pastries were covered in powdery white sugar and looked delectable.

Kim mentioned to People that beignets are her favorite treat to indulge in.

Also on Kourtney's Instagram was a sizeable cake, covered in white icing artfully designed into white flower blossoms.

The cake also had a heart drawn on the front which said: "Happy Birthday Kim!!!"

In the background of the snapshot of the cake were two boxes of Krispy Kreme donuts for the birthday girl, one with chocolate and the other with a classic glaze.

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Kim is on a plant based diet and boasted that she has successfully converted three of her family members to a plant-based diet too.

The Keeping Up With the Kardashians alum previously posted a photo of a styled vegan lunch from Kourtney.

Kim wrote: Ive officially converted three family members!!!!! #PlantBasedLife

In the past, she has promoted the vegan superlatte brand Clevr Blends whichMeghan Markle has invested in.

Kim celebrated with a "lit" party at her Hidden Hills $60M mansion after her ex Kanye West didn't wish her a happy birthday on social media.

Her daughter North, eight, and son Saint, five, danced around in her spacious living room on the star's big day.

Kimfilmed her living room, where the lights were dimmed and multi-colored disco lights flashed around the walls.

North and Saint were seen running around as Kim's SNL sketch was projected onto a huge screen on the back wall.

Kim's music video for the spoof song "Grown A** Women In The Club" was playing, a tune about older women who can't hack staying out late and partying.

Saint jumped onto the back of the sofa and turned around to dance at the camera, before North stole the show with her incredible moves.

Kim's eldest child had the reality star cackling with laughter as she mimed along to the song, before mimicking falling asleep at the same time that Kim did in the club in her music video.

The SKIMS founder posted the cute clip on her Instagram Stories and captioned it: "The party the kids are throwing me is lit," with a laughing face emoji.

Kim also showed off the hundreds of bouquets she received from friends and family for her big day, including roses spelling out her name and flowers shaped like a gavel in a nod to her legal ambitions.

Her mother Kris Jenner, 65, shared a rare make-up free photo of Kim wishing her a happy birthday.

The diva momager could not believe "how time flies" as she posted a slide of snaps of the two throughout the years.

While wearing a black ensemble, Kris wrapped her arms around Kim's neck.

Kris wrote: "You are in the prime of your life with four gorgeous children and living your best life!

"Your life is so full of the amazing things that you love to do, especially for your family, your kids, and for others who dont even know that you were helping them."

She added: "Thank you for this amazing journey we are on together, for being the most spectacular business partner, for chasing our dreams together, and for each and every memory that we share together."

Kendall Jenner, Kim's younger sister, posted several never-before-seen throwback snap shots to their Instagram stories to wish her a happy birthday.

In the first story, Kendall, 25, was just a baby in diapers when Kim carried her in her arms.

Kim was a teenager at the time as she wore a large blue T-shirt and tied her long black hair into a ponytail.

Kendall wrote: "Happy birthday to my beautiful sister!"

In the second story, Kim was lying on her back while Kendall sat on her stomach.

The reality star looked comfortable while laying down on the bed and resting her head against the large pillows.

The Victoria's Secret model added: "Best buddies since the day I popped out."

The Sun took a look at Kim over the years, and the star looks better at 41 than she even did at 21!

Although Kim has denied having surgery on her face, crediting the miracle of make-up and contouring for her slimmer nose, fuller pout, and smoother jawline, she looks remarkably different from the woman who first hit headlines back in 2006.

As for her ever-morphing body, she attributes her most famous asset to cortisone injections, a form of medication she uses to treat her psoriasis, which she claims has the side effect of causing dents in her rear.

Apart from admitting to trying Botox and having her hairline re-sculpted to remove baby hairs that made her break out, Kim says its all down to good genes, great shape-wear, and hard-working bras.

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Kim Kardashian breaks strict diet to indulge in cake, Krispy Kreme donuts and her favorite beignets on... - The US Sun

An Allentown man admitted his role in a years-long scheme to import dangerous drugs from China and then sell them as herbal supplements to unknowing customers.

Leandro Rodriguez pleaded guilty Monday to conspiracy to defraud the U.S. government by smuggling $669,000 worth of drugs into the country in violation of the U.S. Food, Drug and Cosmetic Act.

According to his plea memorandum, Rodriguez put his clients at risk by selling them pills with sibutramine, a substance banned in the U.S. due to the risk of cardiovascular episodes and strokes. Its the active ingredient in the weight loss drug Meridia, which is no longer sold in the U.S.

He also sold drugs with tadalafil, the active ingredient in the erectile dysfunction drug Cialis, according to the plea memorandum. Lilly had the exclusive rights to distribute Cialis during the time covered in the indictment.

The drugs were sold as herbal supplements to customers at flea markets and over the internet, court records say. The scheme netted Rodriguez $669,000 between 2011 and 2017, the plea memorandum says.

Rodriguez ordered the drugs from China and had them distributed by Eric Trevino of Donna, Texas, and Trevinos brother-in-law, Jaime Carillo Haro of Pharr, Texas, court records say.

Court records say bank statements, emails and text messages make it clear that the three knew they were breaking the law by importing the drugs and then selling them as herbal supplements.

Rodriguez faces a maximum of five years in prison when hes sentenced Jan. 28 by U.S. District Judge Edward G. Smith. He is represented by attorney Kathryn Roberts of Allentown. Roberts didnt return an email message seeking comment.

Trevino pleaded guilty to nine charges in connection to the conspiracy. Hell be sentenced April 7, court records say. His attorney, Angela Halim of Philadelphia, didnt reply to a message seeking comment.

Camillo Haro is now deceased, court records say.

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Rudy Miller may be reached at rmiller@lehighvalleylive.com.

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