One particularly exciting finding from recent research is the nutrigenomic potential of grapes—their ability to affect how certain genes operate. Beyond offering nourishment, grapes might also influence genes related to muscle strength and fat metabolism. Experts point out that while grapes aren’t a replacement for exercise, eating them regularly can enhance the positive effects of an active lifestyle.

Prunes, too, have proven to be highly beneficial, especially for those over the age of 45. In a study published in the Journal of Medicinal Food (November 2021), prunes were linked to several key health improvements, including:

• Better cholesterol levels
• Enhanced antioxidant protection
• Reduced inflammation

Additionally, the study highlighted higher levels of IGF-1 (insulin-like growth factor 1), a hormone vital for supporting bone health and preserving muscle tissue.

What Prunes Offer for Health:

• Help regulate appetite, contributing to weight control
• Improve digestive health and help prevent constipation
• Provide vital nutrients such as iron, copper, magnesium, and vitamin K
• Aid in balancing the body’s pH and supporting metabolic function
• Help stabilize blood sugar due to their combination of fiber and sorbitol

Incorporating grapes and prunes into a nutritious diet alongside regular physical activity can offer tangible support for aging well, helping to preserve both heart and muscle health in the long term.