Wellfie Wednesday Tip #98: Enjoy the Benefits of Red Wine!

Happy Wellfie Wednesday! And welcome back! This week is brought to you by Diana (@DianaKlatt)! 

     May is wine month in Italy and I’ve been living in Tuscany for the past 6 months, at the heart of the chianti region, so I’ve made my focus for this month wine in the spirit of my home… red wine to be specific. So what's the deal with red wine? Research suggests that drinking a glass of red wine may be good for you(1)! Earlier this month I made a video explaining the process of fermentation and that grapes have all of these compounds living on the exterior skins that aid in the process of wine production. My last post focused on the process of fermentation and the function that yeasty saccharomyces cerevisiae plays in that process but this one will focus on a different compound that has some serious health benefits...


Why does that sound familiar? Because a while back it was the trending anti-aging and acne fighting agent in face creams... But that's not all it does!

     Resveratrol (3,4',5-trihydroxystilbene) is a natural phenol, a polyphenol to be exact, and it acts as an antioxidant. Studies have shown that consumption of resveratrol can have anti-aging(2) and anti-cancer effects(3), protect mental and cognitive degradation(4), prevent obesity and diabetes(5), and protect against cardiovascular health issues(6).

How exactly does that work?

     Antioxidants literally reduce oxidation through preventing free radical chain reactions from occurring. The reason that antioxidants are considered to be such a powerful and rejuvenating superfood is for this specific function. During the metabolism of sugars, fatty acids, and amino acids (oxidation) an unstable by-product is created, free radicals, and they are potentially harmful if they are overly abundant in the body. Free radicals are unstable because they have unpaired electrons and they float around in search of a way to fix their instability by latching on to  a n y t h i n g ... even DNA. Essentially free radicals are incomplete and they spread their toxicity if they are not stabilized. Antioxidants have electrons to give away! They're extremely generous in nature and are the perfect donor to help out these free radicals and thus humans have come to desire all things antioxidant to help reduce the negative, damaging, and aging effects of free radicals in the body.


     Sooooo, then why was it in face cream? What the heck does this have to do with your skin? Like I said earlier, free radicals can attach to any proteins, such as collagen, elastin fibers, and lipids which are major for the structural integrity and defensive barriers of the skin. When these break down and are attacked you end up with wrinkles and dryness... and this is frequently caused by excessive UV exposure.

     So let's get back to resveratrol. Where do we get it and how should we consume it? Resveratrol has been showing up more and more on the pharmacy shelves but that's not really the best way to get the nutrients into our system (it does work for some supplements but not that well for resveratrol). Consuming natural sources of resveratrol helps to actually get it into the system and working it's polyphenol, antioxidant magic. And what better way than to drink it in a glass of red wine? Don't drink? No worries, resveratrol can also be found in blueberries, cranberries, and peanuts!

Disclaimer: Please drink in moderation, the suggested portion is 1 glass for women and 2 glasses for men. Studies have been relatively inconclusive of the overall health benefits of wine consumption for resveratrol intake and efficacy. Resveratrol was discovered and recognized as an antioxidant in 1992 and is relatively new comparatively to other well known and studies sources of antioxidants.

Diana's piece originally appearing at www.klattalyst.com/resveratrol.

     Thanks again for all of the #WellfieWednesday support, be sure to post your pictures this week and tag the WW crew members in your post (@TheFuelPhysio@Eric_in_AmERICa@AaronPerezPT@DianaKlatt) and keep the wave of healthy change going!

- WW Crew



1. Mayo Clinic. (2016) Red wine and resveratrol: Good for your heart? https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/red-wine/art-20048281

2. Semba RD, et al. (2014) Resveratrol levels and all-cause mortality in older community-dwelling adults. JAMA Intern Med. 174(7):1077-84.

3. Tan L et al. (2016) Resveratrol inhibits ovarian tumor growth in an in vivo mouse model. Cancer. 122(5):722-9.

4. Catholic University Campobasso. (2008) A little wine boosts omega-3 in the body: Researchers find a novel mechanism for a healthier heart. https://www.eurekalert.org/pub_releases/2008-12/cu-alw120408.php

5. Koppes LLJ et al. (2005) Moderate Alcohol Consumption Lowers the Risk of Type 2 Diabetes. Diabetes Care. 28(3):719-25.

6. Liu Y et al. (2015) Effect of resveratrol on blood pressure: a meta-analysis of randomized controlled trials. Clin Nutr. 34(1):27-34.


Wellness Wednesday Tip #35: Enjoy a Glass of Red Wine!

Happy #WellfieWednesday friends!

     This week's tip is to have a glass of red wine with dinner! Red wine has been found to be rich in antioxidants including resveratrol, catechin, epicatechin and proanthocyanidins which can (potentially) reduce the risk of heart disease, cancer, and fight inflammation. "Potentially" is the key word here, as many studies show that the health benefits of wine depend on the serving size. 

     Unfortunately, this is not a case of "some is good, more is better" as the antioxidant benefits of red wine max out around 5 oz per day. Research can also be tricky on the subject and should not just be taken at face value. For example, to get the amount of resveratrol required to fight inflammation and heart disease you would have to consume several bottles of red wine per day, which would be less than effective for improving your overall wellness (or your daily schedule). In fact, overindulging can be detrimental to health and lead to alcohol dependence, increased risk of breast, mouth, and throat cancer, high blood pressure, and damage to organs such as the heart, liver, and pancreas. 

     Basically, if you enjoy red wine, keep doing your thing - ending each day or a few nights a week with a glass (or two). But if red wine isn't for you, no worries! There are plenty of other ways to reduce your risk of cardiovascular disease and inflammation including eating a diet rich in whole foods based around plants (fruits and veggies), minimizing processed foods and animal products, prioritizing movement throughout your day, and maintaining a healthy balance of recovery and sleep. 

     So give us a shot and let us know how it goes! Thanks again for all of the #WellfieWednesday support, be sure to post your pictures again this week and tag Patrick (@PBernerSPT) or myself (@Eric_in_AmERICa ) and keep the wave of healthy change going!

-Dr. Eric Uveges, PT, DPT

-Dr. Patrick Berner, PT, DPT


Wellness Wednesday Tip #18: Try Some Green Tea

Happy Wellfie Wednesday Folks!

     Welcome back, and I hope everyone enjoyed their Halloween. This week’s tip is to try some Green Tea! If you’re looking to swap out a daily soft drink, sugary beverage, or even get a small dose of caffeine that’s not from coffee (crazy right, because coffee rocks!), try green tea. Green tea has been found to be one of most beneficial teas available when it comes to improving health.

     Green tea’s health benefits stem from its’ high concentration of flavonoids, which act as antioxidants in the body. The research on green tea is abundant, and most of the studies indicate that benefits are seen with drinking up to 3 cups/day. Findings include:

  • Reducing risk of atherosclerosis (1)
  • Reducing risk of cardiovascular events (2)
  • Lowering total cholesterol (1,3,4,5)
  • Protection against certain cancers (1,3)
  • Help regulate glucose levels (1,6)

A most recent large cohort study in Japan also found that “green tea may reduce the risk of all-cause mortality,” including reduced risk for heart disease in men & women and cerebrovascular and respiratory illness in men. (7)

     The best way to take advantage of the tea’s benefits is to brew it fresh, steeping for 3-5 minutes, as other variations contain less beneficial compounds. (3) Keep in mind that green tea is a herb and could have potential side effects when combined with other herbs, supplements, or medications. (1)

     Let us know how you incorporated green tea into your day! And as always, thanks again for all of the #WellfieWednesday support, be sure to post your pictures again this week and tag Eric (@Eric_in_AmERICa) or myself (@PBernerSPT) and keep the wave of healthy change going!

-       Dr. Patrick Berner, PT, DPT

-       Dr. Eric Uveges, PT, DPT


1.     http://umm.edu/health/medical/altmed/herb/green-tea

2.     Jun Pang, Zheng Zhang, Tong-zhang Zheng, et al. Green tea consumption and risk of cardiovascular and ischemic related diseases: A meta-analysis, International Journal of Cardiology, Volume 202, 1 January 2016, Pages 967-974,

3.     http://www.health.harvard.edu/press_releases/benefit_of_drinking_green_tea

4.     I. Onakpoya, E. Spencer, C. Heneghan, M. Thompson, The effect of green tea on blood pressure and lipid profile: A systematic review and meta-analysis of randomized clinical trials, Nutrition, Metabolism and Cardiovascular Diseases, Volume 24, Issue 8, August 2014, Pages 823-836.

5.     Khalesi S, Sun J, Buys N, et al. Green tea catechins and blood pressure: a systematic review and meta-analysis of randomised controlled trials. Eur J Nutr. 2014;53(6):1299-311.

6.     Liu K, Zhou R, Wang B, et al. Effect of green tea on glucose control and insulin sensitivity: a meta-analysis of 17 randomized controlled trials. Am J Clin Nutr. 2013;98(2):340-8.

7.     Eiko Saito, Manami Inoue, Norie Sawada, et al. Association of green tea consumption with mortality due to all causes and major causes of death in a Japanese population: the Japan Public Health Center-based Prospective Study (JPHC Study), Annals of Epidemiology, Volume 25, Issue 7, July 2015, Pages 512-518.