Health FAQ — Common Questions Answered | Coeheal

Question 1

What is the best diet for long-term health?

Accepted Answer

The most consistently evidence-backed dietary pattern is the Mediterranean diet — rich in vegetables, legumes, whole grains, olive oil, fish, and nuts. Large trials like PREDIMED show a ~30% reduction in cardiovascular events. No single food is a magic bullet; the overall pattern matters most.

Question 2

Is intermittent fasting safe and effective?

Accepted Answer

For most healthy adults, intermittent fasting (especially 16:8 time-restricted eating) is safe and can support weight management, blood sugar regulation, and metabolic health. It is not recommended during pregnancy, for people with a history of eating disorders, or for those on certain medications. Always consult your doctor first.

Question 3

Are seed oils harmful?

Accepted Answer

The evidence is mixed. Industrial seed oils (sunflower, canola, soybean) are high in omega-6 linoleic acid. While excessive omega-6 relative to omega-3 may promote inflammation in some contexts, the research does not consistently show harm from moderate consumption. Extra-virgin olive oil remains the best-studied and most recommended cooking fat.

Question 4

How much sleep do adults actually need?

Accepted Answer

The National Sleep Foundation recommends 7–9 hours for most adults. Consistently sleeping fewer than 7 hours is associated with increased risk of cardiovascular disease, metabolic dysfunction, and impaired immune function. Sleep quality matters as much as quantity — consistent sleep and wake times anchor your circadian rhythm.

Question 5

Does melatonin actually help with sleep?

Accepted Answer

Melatonin is most effective for circadian rhythm disruptions — jet lag, shift work, and delayed sleep phase syndrome. Evidence for improving sleep quality in people with primary insomnia is weaker. Doses of 0.5–1mg are typically as effective as higher doses. It is generally safe for short-term use in healthy adults.

Question 6

What are the best foods for gut health?

Accepted Answer

Fermented foods (yogurt, kefir, kimchi, sauerkraut, miso) directly introduce beneficial bacteria. High-fibre foods (legumes, vegetables, whole grains, fruit) feed existing gut bacteria. Diversity is key — eating 30+ different plant foods per week is associated with greater microbiome diversity. Avoid ultra-processed foods, which reduce microbial diversity.

Question 7

Should I take a probiotic supplement?

Accepted Answer

Probiotic supplements can be helpful for specific conditions — antibiotic-associated diarrhoea, IBS, and some inflammatory bowel conditions. For general gut health in healthy adults, food-based probiotics (fermented foods) are better studied and likely more effective. If you take a supplement, look for multi-strain products with at least 10 billion CFU.

Question 8

What foods support brain health and memory?

Accepted Answer

Omega-3 fatty acids (especially DHA from oily fish) are the most consistently supported brain nutrient. The MIND diet — a hybrid of Mediterranean and DASH — is specifically associated with slower cognitive decline. Blueberries, leafy greens, walnuts, and extra-virgin olive oil all have supporting evidence. Reducing ultra-processed food intake is equally important.

Question 9

Can exercise prevent dementia?

Accepted Answer

Regular aerobic exercise is one of the strongest modifiable risk factors for dementia prevention. It increases BDNF (brain-derived neurotrophic factor), promotes neurogenesis in the hippocampus, and improves cerebrovascular health. Even 150 minutes of moderate activity per week is associated with meaningful risk reduction.

Question 10

What is Lion's Mane mushroom and does it work?

Accepted Answer

Lion's Mane (Hericium erinaceus) contains compounds called hericenones and erinacines that stimulate nerve growth factor (NGF) production in laboratory studies. Small human trials show modest improvements in mild cognitive impairment. Evidence is promising but preliminary — larger RCTs are needed. It is generally considered safe.

Question 11

How can I maintain muscle mass as I age?

Accepted Answer

Sarcopenia (age-related muscle loss) begins in your 30s and accelerates after 60. Resistance training 2–3 times per week is the most effective intervention. Protein intake of 1.2–1.6g per kg of body weight per day supports muscle protein synthesis. Creatine supplementation has good evidence for older adults. Staying active daily matters as much as structured exercise.

Question 12

What supplements are worth taking after 60?

Accepted Answer

The most evidence-backed supplements for older adults are: Vitamin D3 (especially if sun exposure is limited), Vitamin B12 (absorption declines with age), Omega-3 fatty acids, and Magnesium. Creatine has emerging evidence for muscle and cognitive health. Always check for interactions with medications and discuss with your doctor.

Question 13

How much exercise is actually needed for health?

Accepted Answer

The WHO recommends 150–300 minutes of moderate aerobic activity per week, plus muscle-strengthening activities on 2+ days. Even small amounts help — 10 minutes of brisk walking has measurable cardiovascular benefits. The biggest gains come from moving from sedentary to lightly active. More is generally better, up to a point.

Question 14

Is walking enough exercise?

Accepted Answer

For general health and longevity, brisk walking is highly effective — especially for cardiovascular health, blood sugar regulation, and mental wellbeing. It is not sufficient for building or maintaining muscle mass (resistance training is needed for that). A combination of daily walking and 2x weekly resistance training covers most health bases.

Question 15

Does meditation actually reduce stress?

Accepted Answer

Yes — mindfulness meditation has strong evidence for reducing perceived stress, anxiety, and cortisol levels. Even 10 minutes per day of focused breathing or body-scan meditation produces measurable changes in stress biomarkers within 8 weeks. Apps like Headspace and Insight Timer provide structured programmes. Consistency matters more than duration.

Question 16

How does nature exposure affect health?

Accepted Answer

Time in natural environments (forests, parks, coastlines) reduces cortisol, lowers blood pressure, and improves mood — effects that are measurable after as little as 20 minutes. The Japanese practice of Shinrin-yoku (forest bathing) has been studied extensively. Even urban green spaces provide benefit. Aim for at least 2 hours in nature per week.

Question 17

Can diet reduce cancer risk?

Accepted Answer

Diet is estimated to account for 30–35% of cancer risk. The strongest evidence supports: maintaining a healthy weight, limiting alcohol, eating plenty of vegetables and fibre, limiting red and processed meat, and avoiding ultra-processed foods. No single food prevents cancer, but overall dietary patterns matter significantly.

Question 18

What is the Warburg effect?

Accepted Answer

The Warburg effect describes cancer cells' preference for fermenting glucose even in the presence of oxygen — a metabolic shift that supports rapid cell division. This has led to interest in low-sugar and ketogenic diets as adjunct cancer strategies. The evidence in humans is preliminary; it should not replace conventional treatment.

Question 19

What is the best way to reduce inflammation through diet?

Accepted Answer

An anti-inflammatory diet emphasises: extra-virgin olive oil, oily fish (omega-3s), colourful vegetables and fruits (polyphenols), turmeric (curcumin), ginger, green tea, and fermented foods. It limits: refined carbohydrates, industrial seed oils, processed meats, and alcohol. The Mediterranean diet is the best-studied anti-inflammatory dietary pattern.

Question 20

What causes bloating and how can I reduce it?

Accepted Answer

Common causes include: eating too quickly, carbonated drinks, high-FODMAP foods (onions, garlic, beans, wheat), gut dysbiosis, and food intolerances. Strategies that help: eating slowly, reducing ultra-processed foods, increasing fermented foods gradually, staying hydrated, and regular movement. Persistent bloating warrants medical evaluation to rule out IBS or coeliac disease.

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