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Best-selling author Dan Buettner has been all over the world, exploring "The Blue Zones," places where people live long, happy, healthy lives up to 100 years long. NBC News senior investigative correspondent Cynthia McFadden spoke to Buettner recently about what we all can learn from the healthiest happiest people about thriving during a pandemic.

"Every longevity culture in the world suffered periods of hardships. They went through wars, famines, the same sorts of stresses that we're suffering right now, and that's a lesson for all of us," Buettner said.

One crucial element to living a long life is human connection, which some may be missing right now.

"We know that loneliness is as bad for you as smoking," Buettner said. "So if you're chronically lonely, which is to say you don't have at least two friends you can count on a bad day, it shaves about eight years off of your life expectancy."

Having meaningful conversations over Zoom counts, Buettner stressed. Another crucial element is eating a healthy diet. Buettner's latest book, "The Blue Zones Kitchen" details the diet that might help you reach golden age.

"The Blue Zones Kitchen" by Dan Buettner

"The Blue Zones Kitchen" by Dan Buettner $17.99 at Amazon

"The Blue Zones Kitchen" by Dan Buettner $30.00 at Books A Million

"The Blue Zones Kitchen" by Dan Buettner $27.60 at Bookshop

"Individuals get lucky, but populations dont," Buettner told NBC News special anchor Maria Shriver last year. "Theres too many people to chalk it up to collective luck, or even genes."

Buettner has been on a mission to write down the meals of the world's healthiest and longest living people, before they are lost forever.

No matter where people lived, Buettner found that each one had four main foods in their longevity diets:

"That's 80 to 90% of their calories they're putting in their mouths every day," Beuttner told TODAY, appointing himself the "bean king."

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In his book, "The Blue Zones Kitchen," he compiled 100 recipes from the locations.

"They know how to make them taste good and they know how to optimize them for their health," Buettner said.

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Beuttner talked about his visits to three of the Blue Zones:

On the remote Greek island of Ikaria, he said people outlive the average American by more than a decade. On Ikaria, 97% of the people are over age 70 and Buettner found only three cases of dementia. By comparison, there's a 50% chance of dementia for Americans who reach 85.

A common side dish is wild dandelion, boiled like spinach. These greens have 10 times more antioxidants than red wine, according to Buettner. Chickpeas, also a favorite on Ikaria, are the cornerstone of every longevity diet in the world, he said.

Chickpeas with Potatoes and Carrots by Sheila Hodgkin and Mary Ann Catalon and The Blue Zones Solution

The Nicoya Pennisula is famous for beautiful sandy beaches, exotic wildlife and people who seem to defy the limits of age. In Nicoya, about 1 in 250 people live to 100, Beuttner said, compared to 1 in 4,000 who make it to 100 in the U.S. Their diet of rice, beans and tortillas might be viewed as unhealthy by American standards. But they can be great for health.

"If the average American could add a cup of beans a day, it would extend their life by four years," Buettner said.

An hour west of Los Angeles is Loma Linda, California, where nearly half of the city belongs to the Seventh -Day Adventist Church. It's home to one of the highest concentrations of Seventh-Day Adventists in the United States. Most of the church members don't eat meat or fish and they never touch alcohol or cigarettes. And they live about seven to 10 years longer than the rest of Americans, according to their survey.

In Loma Linda, eating healthfully is part of the religion. The diet is inspired by the Bible and the Garden of Eden and the typical meals rely on beans, nuts, slow-cooked oatmeal, whole wheat bread and real soy milk. They also drink six to eight glasses of water a day, as prescribed by the church's founder, Ellen G. White, who established the faith over 150 years ago. The citizens of Loma Linda are often on the move, as well, taking afternoon walks and adhering to a strict lifestyle.

"The Blue Zones of Happiness" by Dan Buettner

"The Blue Zones of Happiness" by Dan Buettner $10.99 at Amazon

"The Blue Zones of Happiness" by Dan Buettner $13.19 at Books A Million

"The Blue Zones of Happiness" by Dan Buettner $13.79 at Bookshop

Location isn't the main factor, it's more about habits; Buettner believes it's never too late to start living like the people of the "Blue Zones."

"You can be 90 years old and go plant based and you'll add to your life," he told TODAY. "It's not as hard as some might believe once you've tasted it."

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Take it from the Blue Zones: Diet, human connection as important as ever - Yahoo! Voices

Diets high in processed foods such as chips, chocolate bars, soft drinks, instant noodles, and packaged bread and buns are more likely to result in the chromosomal changes associated with aging, a new study suggests.

Researchers from the University of Navarra in Pamplona, Spain presented their findings on Tuesday as part of the online European and International Conference on Obesity. The study was also published in the peer-reviewed American Journal of Clinical Nutrition earlier this year, AFP reports. Researchers found that people who ate more than three servings of ultra-processed foods per day were twice as likely to have shortened telomeres, the protein structures capping each end of a chromosome, which act as protection for the chromosome and can be used as an indicator of aging.

While the telomeres do not contain genetic information themselves, they are vital for preserving the stability and integrity of chromosomes, and by extension, the DNA that every cell in our body relies on to function, the conference said in a statement publicizing the finding.As we get older, our telomeres get shorter since each time a cell divides, part of the telomere is lost, thus telomere length is considered to be a marker of biological age.

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Diets high in ultra-processed foods linked to premature aging, study finds - National Post

September is National Self Care Awareness Month, traditionally a time when "back to school"has always meant personal renewal, stretching yourself, and trying new things. Here's how to take care of yourself by eating a whole-food plant-based diet, according to Dr. Sari Eitches, an LA-based integrative internist whopromotes wellness through lifestyle choices and takes a holistic approach to personal health.

In an exclusive interview with The Beet, Dr. Eitches, a long-time vegan, talks about guiding her patients to a plant-based lifestyle, as well as what to look out for when transitioning to a vegan or plant-based approach to eating, and her love ofvegan cuisine from around the world. She leads by example and shows that a plant-based diet can optimize our bodys self-healing properties, by lowering inflammation and adding antioxidants to every meal.Lether advice will inspire you to nourish your body and start adding plants to your meals, and take care of you.

Dr. Eitches: I was just finishing my first year as a medical student and I was the least healthy I'd ever been. I was super addicted to caffeine and getting by with convenience food. One week, I signed up for a yoga retreat to reset and relax. The retreat center had a vegetarian dining hall and my teacher was a long-time raw vegan. I intended to eat a raw diet to cleanse at the week-long retreat, but I felt so incredible that I continued to follow the raw diet for two years and remain vegan 14+ years later.

Dr. Eitches: I was pretty fascinated by the vast data that the majority of chronic conditions that Americans suffer from can be controlled, prevented, or even reversed with lifestyle changes including a plant-based diet. We literally are what we eat. The food choices we make (or are made for us) can either cause inflammation and accelerate chronic disease or, if we choose whole food plant-based diet, for example, our foods can slow, reverse and prevent chronic diseases. I now see it in my office every day.

Dr. Eitches: I think of my role as a holistic approach to primary care. I get to learn about my patient's backgrounds, families, hobbies, and values. I understand their health goals and concerns in this context. I do have conventional training as a board-certified MD and run standard tests and prescribe medications when needed. I also have a board certification in integrative holistic medicine, which I lean into, to recommend supplements and refer to complementary healing modalities. With all of my patients, I always address optimizing nutrition, activity, sleep, and mental wellness.

Dr. Eitches: My nutrition plans are evidence-based and customized for each patient's preferences and underlying conditions. For instance, I recommend a plant-based diet for heart disease, diabetes and cancer, but a gluten-free diet for Hashimoto's, or a dairy-free diet for acne, or a low-FODMAP diet for IBS. In all of these cases, I recommend a three-month trial of the diet to see whether we see a difference in their symptoms or labs. I try to balance these recommendations by focusing on the healthful foods to include rather than on what to avoid. We need to be aware that restrictive diets can be isolating and triggering for some people, so there is no one-size-fits-all.

I do think that everybody should eat more greens and fruits and veggies and that nobody should consume dairy. There is great evidence that a whole-food, plant-based diet decreases cholesterol and blood sugar, decreases cancer risk, decreases inflammation and improves bowel regularity. When a patient is ready to try a plant-based lifestyle I am so excited to guide and encourage them on this journey.

Dr. Eitches: Start with adding plants to every meal. Think about the different types of plant foods: Fruits, veggies, greens, legumes, grains, and nuts, and explore all of them. Get excited about a recipe or a farm-share. Some non-vegan foods are simple to swap out such as dairy for plant-based milk and others can be slowly crowded off of the plate.

Dr. Eitches: I recommend that all vegans have their B12 and homocysteine levels checked yearly. Ideally, our B12 levels should be over 400, and homocysteine should be below 8. We should take a B12 supplement, such as a methylcobalamin lozenge or spray to get to these goals. B12 is hugely important for our energy levels, mood, and neurologic function. I often will check omega 3's, vitamin D and iodineas all of these levels tend to be lower in vegans.

Dr. Eitches: There is some meal planning that has to happen around traveling and events, but it's pretty easy to plan ahead. I do make sure to always have vegan cupcakes on hand, either as a mix or in the freezer, so that my kids never feel left out at a birthday party.

Dr. Eitches: I eat plenty of legumes, especially lentils, black beans and edamame. I sometimes add pea protein to my smoothies. I also love (sprouted, organic, non-GMO) tofu and seitan.

Dr. Eitches: I love food, so I can't pick just one. I do love to make a huge green salad and tofu scramble, which I have a few times a week. I live in LA, where it is easy to order amazing vegan food. Some of my favorites are Thai eggplant with brown rice or papaya salad, Ethiopian platters, Japanese ramen and veggie sushi, Indian bharta or bhindi, and Mexican fajitas or burritos.

Dr. Eiches: I would like my life to be a statement of love and compassion and where it isnt, thats where my work lies. -- Ram Dass

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September is Self Care Month. Here's how to Eat for Wellness - The Beet

Righto! Spring time is the perfect time for a spring clean.

If you've been in isolation and feeling a bit sluggish or like you're holding onto a little bit of unwanted weight, here are some easy ways to slowly stimulate your body into a mini detox without changing your lifestyle too much...

Now I know this one is a no-brainer but it actually works, lemon juice stimulates bile secretion and is a great way to give your liver a kick start. The liver is like the trash-can of your body so it has to detoxify all the junk that comes in. Lemon juice in warm water will stimulate the liver. TRY: half a lemon in about 1/3 cup of warm water, then straight down the hatch!

If you ever want to go on a health kick, the best way to do it is to up the greens. Broccoli is a goodie because it also stimulates the liver, it works on phase-two liver detoxification.

Steam it, roast it, toss it through some yummy pasta, add it to some soup It's so versatile. My personal fave is just to simple roast it in some olive oil, salt and pepper.

These guys are super high in antioxidants and they're anti-aging. You can eat a whole punnet after dinner for a healthy sweet treat. Replace your milk chocolate with berries and a few squares of dark chocolate.

This guy is great, because it helps with the sweet cravings, it's high in fibre and it's a slow release carbohydrate.

TRY: Veggie chippies.

These are great way to add more flavour and nutrients to your eating. It's as simple as finely cutting up a sweet potato, laying the slices out on a baking tray and roasting them which your favourite spices I love to use chilli, lime juice, coriander seeds and sometimes I'm in the mood for fennel seeds, but it's totally up to you.

You can also just go for a simple rock salt and pepper combo. With the oil, because you're roasting, I'd got for a fry safe extra virgin coconut oil. The cooking time depends on the size of your batch and the thickness of your chippies. I cut them super fine and they only take 10-15 mins.

Give them a whirl, they made a great addition to dips, a side to meals and even add that little bit of extra crunch to a salad!You can also try this with beetroot, carrot, eggplant and kale.

As the Spring days warm up, you can start to bring smoothies back into your life. Think about adding a handful of baby spinach to your fave smoothie creation, baby spinach wont impart flavor like kale or silverbeet. So it will look green, you'll have the health benefits but it wont taste gross.

21 exercise essentials to help kickstart your workout routine

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These are the foods you need to introduce into your diet now to kickstart healthier eating habits - 9Coach

Oatmeal seems so innocent, but its actually one of the more polarizing breakfasts. On one hand, its gained a reputation as this uninteresting, gluey plain slop sprinkled with raisins. On the other, social media has raised up oatmeal as something drool-worthy, piled high with pretty toppings. (Go search #oatmeal on Instagram right now.)

If you havent been on team oatmeal, its time to give it another shot. Oatmeal is a healthy breakfast that's packed with complex carbohydrates (including fiber), vitamins, and minerals, and it can be an excellent vehicle for nutritious toppings like nuts, seeds, and fruit, says Seattle-based registered dietitian nutritionist Ginger Hultin, a spokesperson for the Academy of Nutrition and Dietetics and owner ofChampagne Nutrition.

RELATED: 7 Reasons to Eat Oatmeal Every Day

Whats more, oats are naturally gluten-free, making them a good source of carbs for people with specific dietary needs (such as those with celiac disease), says Hultin. (Some oats can still contain traces of gluten, however, so always check the brand youre buying.)

Another thing to pay attention to is the type of oats youre eating. For the most health benefits, opt for steel cut, old-fashioned, or rolled oats instead of instant or quick oats. Thats because the latter are relatively lower in fiber, says Hultin.

Next time youre planning breakfast and considering oatmeal, keep these seven potential perks in mind.

A bowl of oats can help you consume the recommended amount of fiber per day. According to the National Academies of Sciences, Engineering, and Medicine, men under 50 years old should aim for at least 38 grams (g) per day, while women under 50 should eat 25 g or more per day, though most Americans are eating just half of that, points out the International Food Information Council Foundation. With 4 g of fiber per cup, cooked oatmeal covers about 14 percent of the daily value (DV) of this nutrient, making it a good source, according to the U.S. Department of Agriculture. Eating a diet rich in whole grains and other food sources of fiber has been shown to be protective against cardiovascular disease, type 2 diabetes, and breast, colon, and rectal cancers, according to a study published in February 2019 in The Lancet.

RELATED: Add These Foods to Your Anti-Cancer Diet

A bowl of oats is rich in carbs, so to make your morning meal more balanced, you can add toppings that are packed with protein and healthy fat, says Hultin. Try nuts like walnuts, almonds, or pecans; nut butter like almond or peanut butter; or seeds like chia, hemp, or ground flax. These add protein, unsaturated fats, and even more fiber, she says. Fresh fruit is another option try sliced strawberries, blueberries, or raspberries for additional nutrients and fiber, per theNational Institute on Aging.

The fiber in oats is good for your overall health, but its particularly important for a well-functioning digestive system, points out the National Institutes of Health (NIH). Not only do oats provide insoluble fiber, which promotes regularity, according to the Harvard T.H. Chan School of Public Health, but also soluble fiber, according to the Mayo Clinic. Sources of soluble fiber have prebiotic properties, per Oregon State University. This can help feed the good bacteria living in the gut for a healthier microbiome, says Hultin.

RELATED: Why Is Fiber Important in Digestive Health?

Oats pack a particular soluble fiber called beta-glucan, notes a review published in November 2019 in Frontiers in Nutrition. The soluble fiber in oats has been shown to decrease cholesterol. It acts like a Roto-Rooter to clear out cholesterol that may be building up in arterial walls, explains Jessica Crandall Snyder, RDN, CEO of Vital RD in Centennial, Colorado. Daily intake of beta-glucan was found to lower LDL (bad) cholesterol compared to control groups, according to a review and meta-analysis of 58 trials that was published in October 2016in the British Journal of Nutrition. Anelevated LDL cholesterollevel raises your risk of heart disease, notes the American Heart Association (AHA).

Another win for oatmeals soluble fiber: It may help reduce visceral fat, the type of fat in your midsection that hugs your organs and raises your risk of heart disease and stroke even if your body mass index is deemed normal, notes the AHA. According to a study published in September 2016 in the journal Nutrients, which looked at adults who have type 2 diabetes, oats helped reduce blood sugar, blood lipids, and weight better than a control group that ate a healthy diet but no oats. Snyder points to research that looked at a variety of lifestyle factors that lead to a reduction in visceral fat and prevented its accumulation over the years: They found soluble fiber was one of the biggest things that helped clear out fat stores in this area, she says.

RELATED: 10 Superfoods for Heart Health

When you belly up to a bowl in the morning, youre serving up B vitamins, plus minerals including manganese, iron, magnesium, and zinc, says Hultin. For example, 1 cup of cooked oats has about 2 milligrams (mg) of iron, or 11 percent of your DV. As the NIH points out, iron energizes the body and helps trigger the process of carrying oxygen through your body from your lungs. Oats also provide 1.5 mg of zinc, a nutrient necessary for immune function, according to the NIH, which is 14 percent of your daily need.

Often, you think about fruits and veggies offering disease-fighting antioxidants, but your bowl of oatmeal is brimming with them, too. Hultin points out that oats contain a specific antioxidant called avenanthramides. According to a study published in September 2019 in the International Journal of Molecular Sciences, this oat antioxidant is a promising cancer fighter though more studies are needed. But did you really need another reason to grab a spoon?

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7 Scientific Health Benefits of Oatmeal - Everyday Health

Nutrition Week 2020: The nutritional requirement of women changes with age. Here are some expert recommended superfoods every woman should add to her diet.

Nutrition Week 2020: Women must add enough calcium to their diet for healthy bones

At different stages of a woman's life, optimal nutrition and proper diet are the cornerstones of good health. Starting from puberty to pregnancy to menopause, a woman has unique nutritional needs at these different phases. This includes adding enough vitamins and minerals according to age and nutritional requirement. Many women tend to neglect their dietary needs because of their busy schedules, work pressure or family responsibilities; hence they are more prone to nutritional deficiencies.

Research has proven that there several superfoods which if included as a part of a regular diet in a woman's plate can prevent against various diseases like cancers including breast cancer, ovarian cancer, vaginal infections, pregnancy related issues, PMS related issues and many more. To combat malnutrition, some essential vitamins and minerals play an important role in a woman's life. The following are some superfoods that can provide these micronutrients.

Curd is one of the important food items for women because of its high calcium content. Women require more calcium than men. If there is a deficiency of calcium in the diet, the body takes calcium from the bones to ensure normal cell function which can lead to weakened bones or osteoporosis. As women are at a higher risk of developing osteoporosis it is important to get plenty of calcium in the diet. Curd is also a great source of probiotics, which helps in gut motility and enhances digestion; therefore reducing constipation or diarrhea. Curd contains a good amount of protein which helps boost the feeling of satiety and enhance weight loss.

Curd is beneficial for your gut healthPhoto Credit: iStock

Egg is a good source of Vitamin B12 and folate - both are essential for women's health. Vitamin B12 reduces the risk of anaemia which is most prevalent amongst women. Folates reduce the risk of neurological birth defects during pregnancy, reduces the risk for heart disease and certain types of cancer in women. Egg is also one of the best sources of the nutrient Choline. Studies have shown that women with a high intake of choline were 24% less likely to get breast cancer. Along with this, egg has calcium, vitamin D and vitamin A.

Also read:Weight Loss: Here's How Eggs Can Help You Lose Weight; Know The Right Way To Consume Eggs For Weight Loss

Spinach is filled with iron, folate and vitamin K. Anaemia is the most common problem among women. Heamoglobin carries oxygen in the blood, which is made out of iron. Due to blood loss during menstruation or during pregnancy and lactation, the requirement increases for women. It has a high Vitamin A and fiber content which helps to ward off a variety of cancers, including colon and lung cancer. The antioxidants present in spinach helps in collagen production which also helps promote skin health.

Also read:Top 7 Heart Healthy Vegetables You Should Be Eating: Broccoli, Spinach, Onions And More

Guava is important for good health in a woman because of its high Vitamin C content. Vitamin C helps in iron absorption and helps prevent anemia in women. Its lycopene and antioxidants are good for skin health. Guava also contains calcium which in turn prevents osteoporosis in women.

Women must add enough vitamin C to their diet for better absorption of ironPhoto Credit: iStock

Flaxseeds are an important source of omega 3 fatty acids, which are essential for brain and eye development. For women, omega 3 fatty acids ease the symptoms of premenstrual syndrome or PMS. Omega 3 is also good for skin and hair too.

Also read:6 Side Effects Of Consuming Flaxseeds

Soyabeans are a great source of iron, folate, calcium and magnesium. Eating moderate amount of soy food reduces risk of breast cancer among women. Soy contains phytoestrogen, a plant estrogen which helps in a similar way like human estrogen, an important hormone in women body.

Promoted

(Soumita Biswas, Chief Nutritionist, Aster RV Hospital)

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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National Nutrition Week 2020: 6 Superfoods Women Must Add To Their Diet - Doctor NDTV

Tired of the belly bloating, short temper, irritation, and sugar cravings right before that time of the month? Youre not alone, and a Premenstrual Syndrome or PMS Diet that includes changing up what youre eating could help alleviate symptoms.

Premenstrual syndrome (PMS) is a condition that affects a womans mental health, physical health, and behavior during certain days of their menstrual cycle, and symptoms can start anywhere from five to 11 days before menstruation. PMS symptoms can vary widely and in severity from one person to another. Three of the more common symptoms include depressed mood, feelings of anxiety, and irritability. Over 40% of women note bothersome symptoms around the time of their menses, says Marcos Sosa, MD, Assistant Professor in Obstetrics and Gynecology at Atrium Health. He adds, I tell my patients that when these symptoms begin to negatively affect their lifestyle, then they should consider evaluating their diet and how it affects their mood.

In the midst of a coronavirus pandemic, stress levels have been on the rise, but there could be a correlation between added stress and PMS symptoms. I unequivocally believe that the COVID-19 pandemic has the potential to affect all aspects of our lives, says Sosa. The lack of control of the pandemic at the individual level can leave us feeling vulnerable. At the macro-level of society, people are losing loved ones to illness, losing their employment, and unable to engage with friends. Those with moderate to severe PMS may experience more pronounced symptoms during the pandemic.

Tamar Samuels, RDN, NBC-HWC, and Co-Founder of Culina Health agrees that stress can take a toll. Many of my clients, myself included, have seen noticeable increases in PMS symptoms associated with stress from the current environment in which we live.

Lulu Ge, founder and CEO of Elix Healing, says that stress can affect reproductive hormones.Stress can affect reproductive hormones and potentially interferes with normal follicle development, menstruation, and fecundity. The rise in cortisol levels can lead to dysregulated reproductive hormone release, which can transpire into amenorrhea, anovulation, or irregular ovulation. Right now, were hearing from our new community members that theyve experienced some of their worst cycles since the pandemic started, says Ge.

Related: Best Period Tracker Apps

A PMS diet includes foods and supplements that aim to reduce both the physical and psychological burdens of the condition, explains Sosa, adding that one to seven days before menstruation occurs, estrogen and serotonin levels decrease which can then trigger those monthly cravings for sugar and salty snacks. High salt intake may cause fluid retention and worsen symptoms of bloating associated with PMS, he says.

And for those suffering from moderate to severe psychological PMS symptoms, he suggests avoiding alcohol because it can lead to increased irritability. Samuels says nutrient deficiencies can play a part in PMS symptoms so its important to adjust your diet to include those. Specifically, nutrient deficiencies in vitamin B6, calcium, magnesium, and vitamin A can all contribute to PMS symptoms, she explains. Furthermore, vitamin D deficiency can exacerbate neurotransmitter and hormone imbalances that may contribute to some PMS symptoms like mood change.

Related: What Is the Anti-inflammatory Diet?

Complex Carbohydrates

Consuming complex carbohydrates has been shown in the medical literature to decrease the severity of mood symptoms for those suffering from PMS. Complex carbohydrates include whole grains, beans, and starchy vegetables such as potatoes, corn, and squash, says Dr. Sosa.

Vitamin B6

[The list includes], chickpeas, tuna, salmon, chicken, turkey, potato, and bananas, says Samuels.

Dairy

Calcium-rich foods such as yogurt, low fat milk, or cheese can decrease symptoms of PMS. My recommendation is to consume 1200 mg of calcium daily. An added benefit is that calcium also improves bone health, says Dr. Sosa. Samuels says fortified unsweetened non-dairy milks, turnip greens, kale and broccoli are also calcium-rich options.

Magnesium

Pumpkin seeds, almonds, spinach, cashews, black beans, dark chocolate, and sugar-free, all natural peanut butter are options packed with magnesium according to Samuels.

Chasteberry Fruit

Chasteberry fruit has also been shown to decrease PMS symptoms. Chasteberry fruit can be ordered online or found at a health food store, Dr. Sosa says.

Vitamin A

Foods like beef liver, cod liver oil, sweet potato, spinach, pumpkin, carrots and herring are vitamin A-rich foods, says Samuels.

Vitamin D

Samuels says you can get vitamin D from foods like cod liver oil, fatty fish like salmon, mackerel, and trout, and egg yolks.

Related: What is PMDD?

The benefits of a PMS diet are two-fold. One, a reduction of the severity of PMS symptoms, particularly depressed mood, is welcome, says Dr. Sosa. He adds, a PMS diet provides nutritional benefits that can improve other aspects of a persons life including increased energy levels, maintenance of desired weight, and protection from chronic conditions such as heart disease.

Samuels says eating healthy options of protein and fat with each meal also helps to balance blood sugar which helps to balance hormones.

No diet is without its cons, the PMS Diet included.. The only con would be the additional time it would take to prepare these foods and potential financial costs associated with buying good quality produce and animal products, she says.

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Dr. Sosa agrees there arent a lot of drawbacks since the PMS diet promotes healthy foods. Initially you may feel a decrease in energy if you are converting from a very high fat and simple carbohydrate diet to healthier food choices. It is important to stay the course and give your new diet the opportunity to equilibrate with your mind and body, says Dr. Sosa.

Next up, heres why youmay have missed your period.

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PMS Diet: What It Is, and What to Eat on It - Parade

Actor Tom Ellis has been playing the devil himself on the supernatural drama Lucifer since 2016, but the last couple of years have seen him get even more ripped for the role, thanks to a suitably hellish workout routine and diet. In honor of the fifth season of Lucifer dropping on Netflix, YouTuber Aseel Soueid recently decided to spend 24 hours following the meal plan that Tom Ellis used to help him get into devilishly good shape for the role.

The first meal of the day is a hearty one: a 5-egg omelet with an extra 5 egg whites, filled with mushrooms, onions and peppers. This is swiftly followed by the second meal/snack, 2 servings of almonds.

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The third meal of the day is a pretty classic pre-workout meal: boneless, 8 ounces of cooked skinless chicken breast with brown rice and salad. After getting pumped as hell in the gym, it's time for meal number 4, a post-workout protein smoothie, with whey protein and frozen strawberries. The recipe for this one ends up creating a lot, and with the day's meals adding up, Soueid has to split it into a few sittings before he can finish it.

Meal number 5 is another "bro meal" standard: chicken breast, brown rice, and steamed broccoli. Soueid shovels it down with the help of some hot sauce, and then

"I'm just about done with chicken breast for the day," he says. "For me personally, I need a lot of variety in my diet when it comes to my protein sources, like I'll have lean ground beef for one meal, some chicken breast for the next, I just cannot do over 10 ounces of chicken breast in one day, and I've already had like 16."

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The sixth and final meal is another whey protein shake, bringing Soueid's total food intake for the day up to 2,056 calories. That's 114 grams of carbs, 78 grams of fat, and a whopping 231 grams of protein.

Upon completing the challenge, Souid's main takeaway from the Lucifer diet is that it's... actually kind of boring.

"You don't have to eat nothing but chicken breast, broccoli, salad, brown rice and almonds just to get in shape," he says. "You just need to make sure you dial in your total calorie intake goal for the day, along with the specific macronutrients that your individual body needs."

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This Guy Followed the Diet Plan That Tom Ellis Used to Get Shredded for Lucifer - menshealth.com

My name is Tameika Gentles (@tameikag),and I am 34 years old. I live in Toronto, Canada, and I'm a wellness and weight loss coach as well as an entrepreneur. I lost 90 pounds by finding my love for weightlifting and living a balanced lifestyle that works for me.

Growing up, I was perceived as the stereotypical fun, jolly, overweight friend that everyone loved. My family is of Caribbean descent, so our house was always filled with joy, food and most importantly, fun! Traditional Caribbean foods were a huge part of my culture and lifestyle.

As I got older, though, the weight piled on. I went from being the cute, chubby Tameika to becoming severely overweight. After my first year of university and gaining yet another twenty pounds, Id reached my highest weight yet: 230 pounds.

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I've experienced a number of unfortunate, embarrassing things because of my weight, which absolutely no one deserves. For one, I wasn't able to fit comfortably in my airplane seat on my first international trip, and in another instance, I was rejected from a ride at an amusement park because of my size. This world isn't designed to fit big people, which is simply unfair and wrong.

My turning point came when I realized that because the world is built like this, I couldn't feel comfortable in my own skin. I knew deep down that there was so much I wanted out of life, and I just knew in my heart I was destined for a great, fulfilling life. I decided that changing my lifestyle was the first thing that was going to get me there.

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I started with research. This was during a time when Instagram, blogs, and the wealth of information available today just wasnt there. I went to the library and checked out books on weight loss. I studied the science of weight loss, caloric intake, macros, fitness, weight training and the psychology of obesity. I was basically a sponge, absorbing everything I could.

Because of all the newfound information that I was learning, I made the decision that I was going to cook my own food. As a student, that consisted of very basic and very affordable meals. But I knew making and preparing my own meals was a first step. Over time it evolved into making my meals fun, buying healthy cookbooks, and trying new recipes.

Eventually, I gave up all restrictions and truly developed a lifestyle of balance. I recognized how dreadful a diet felt (not to mention it never lasted!) and was determined to figure out a lifestyle of balance. Taking the balanced approach may take longer, but youll be able to maintain it long term.

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Honestly, I had a nonexistent relationship with exercise before my journey began. I would try certain programs to see if I'd lose weight, but nothing stuck. I even tried sports but was never really committed to anything.

But then I began to take fitness classes at my local gym. Through research, I knew how important strength training was toward muscle-building. Initially I just did cardio, but I quickly learned that if I wanted a toned and strong physique, with minimal loose skin, strength training was going to be a super important part of my routine.

Fitness classes taught me the basics: What a bicep curl was, how to properly squat, how to target different muscle groups. I couldnt afford a personal trainer back then, so learning in classes was a perfect alternative.

After nine very dedicated months, I lost nearly 100 pounds.

Now, I love strength training. I weight train four days per week and have for the last 14 years. I feel so empowered when I hit new PRs, and I only want to get stronger. When Im not in the gym hitting the weights, I love getting outdoors. I often try to find new hikes or trails that can keep me active while seeing new places. Im also developing a new love for yoga and stretching. I love what its doing for my mental health.

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The key to my weight loss was taking what I learned to really build a lifestyle that worked for me. Another massive win was slowly integrating these new learnings into my lifestyle, free from extremes and fads. I knew that wouldn't work as it hadn't in the past.

I tried time and time again to start this journey and failed. The main problem was lack of patience and consistency. I would always try to find quick wins that put me in a nasty yo-yo cycle. It wasnt an easy road, but Im so glad I went through it and got here because I believe my approach has helped tremendously with weight loss maintenance.

Most importantly, though, I stopped worrying about end goals. Truth is, after losing the weight and keeping it off for 14 years, Ive come to realize that there is no end date to this journey. Once you lose the weight, you still have to maintain it. It really isnt about the destination, because there is none.

This is lifestyle I am creating forever, so I started enjoying the process.

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'Fitness Classes And A Balanced Diet Helped Me Lose 90 Lbs.' - Women's Health

Think you cant prevent Alzheimers? Think again. You actually have more control over your risk of dementia, Alzheimers included, than you might suspect, doctors now tell us. In fact, many experts say that most Alzheimers cases, at least 90 percent, can be prevented or at least delayed through a healthy lifestyle. Thats good news, considering that more than five million Americans aged 65 and over have been diagnosed with Alzheimers, apopulation thats expected to grow to 13.8 million by 2050, according to the Alzheimers Association.

Whilehealthy lifestyle habits like exercising regularly and getting quality sleep are also key to the prevention of mental decline, a diet focused on plants also plays a significant role, studies now say. Evidence suggests that diet can play a decisive role in whether a person gets Alzheimers, says Neal Barnard, M.D., president of the Physicians Committee for Responsible Medicine (PCRM) and author of Your Body in Balance and Power Foods for the Brain.

Researchers from Loma Linda University in California suggest that eating a whole-food, plant-only diet can lower their risk by 53 percent.The myth has long been that Alzheimers cannot be prevented, treated or even slowed down, says Dr.DeanSherzai, neurologist and co-director ofLoma Linda's Brain Health and Alzheimers Prevention Program. The truth is it can be prevented, treated, and slowed over time.

So even if you have a genetic predisposition to Alzheimers, or someone close to you in your family has suffered from dementia, eating a mostly or fully plant-based dietcan lower your risk, these doctors say. Heres what you need to know to make it happen.

Its no secret that the meat-heavy diet most Americans follow is bad for the heart, leading to high blood pressure, high cholesterol, and coronary blockages, all part of heart disease. But whats good for the heart is good for the brain, and the opposite is also true, as the standard American diet has deleterious effects on the brain, as is evidenced by numerous studies.

Take, for instance, just one study published inthe Journal of the American College of Nutrition, which found that meat consumption was the highest dietary risk factor for Alzheimers. Alsodetrimental were eggs and high-fat dairywhichraised risk of Alzheimer's--though not as much as meat did. Meanwhile, plant-based foods like grains, vegetables and fruits were found to be protective against Alzheimers.

Interestingly, the study also found that eating grains, fruits, vegetables, and fish are associated with reduced risk of Alzheimer's, but do not counter the effects of meat, eggs, and high-fat dairy. So it's not enough to add plants; you have to cut out animal products for the full benefit. Higher vitamin Dintake is also associated with a reduced risk of Alzheimer's.

So what is it about animal foods that seem to drive Alzheimers? Numerous factors are undoubtedly at play, but one of the most obvious ones may be saturated fat in animal foods. Saturated fat raises cholesterol, which affects the brain in the same way it does the heart, and that could be the main mechanism, Barnard says. And while saturated fat and cholesterol are directly linked with Alzheimers, they also increase risk factors for Alzheimers like high blood pressure, high cholesterol, and greater inflammation in the body.

Heres the surprise, though: Changes in the brain as a result of an unhealthy lifestyle start early, perhaps even earlier than you might imagine. Dr. Barnard points to one study that tracked cholesterol levels in almost 10,000 participants starting at age 40, and found that the risk of Alzheimers increased as cholesterol levels went up, linking the incidents of damaged arteries to more frequent occurrences of brain disease. Other studies have shown a decline in arterial health in kids as young as 12, meaning that changes in your brain could also begin to take hold in teenagers who have unhealthy diets.

If you want to improve your brain health and lower your risk of Alzheimers, the message is clear: Eat mostly or all plants, starting now.

By cutting the animal foods from your diet, youll eliminate the brain-damaging saturated fat and cholesterol these foods are high in. Not to mention that plants give your brain all the healthy nutrients and phytochemicals it needs. A whole-food, plant-based diet provides the necessary macro and micronutrients for your brain to grow, thrive and connect, says Dr. Ayesha Sherzai, neurologist, and co-director of the Alzheimers Prevention Program at Loma Linda, and co-author of The Alzheimers Solution.

Of course, youll be best protected if you eliminate all animal foods from your diet. Even when people eliminate some animal foods but keep others in their diet, whether eggs, dairy, fish, chicken or meat, the saturated fat and cholesterol in those foods are more than enough to have noticeable effects on their cholesterol levels, body weight and other physical measures that affect brain health, Dr. Barnard says.

Yet thats not to say that even small changes can't make a difference. In one of Dr. Sherzais studies, every incremental step, such as eating a salad instead of a deli sandwich for lunch or adding a couple of servings of fruits to your daily menu, made a monumental difference in study subjects risk of stroke, which also applies to the risk of developing Alzheimers as well.

While the plant kingdom is loaded with brain-healthy food, there are stand-outs, such as leafy greens, which top Dr. Sherzai's list of "go-to" brain foods. Greens have some of the highest nutrient contents, including polyphenols, antioxidants, vitamins, and minerals that provide the brick and mortar for creating connection and infrastructure in the brain, while working as a garbage disposal for getting rid of toxic byproduct, she says.

Second behind greens are beans. Theyre not only high in antioxidants, plant protein, and other brain-healthy nutrients, they also have fiber, which can help lower cholesterol, Sherzai says. Whats more, they have a second meal effect that helps regulate your bodys glucose for 24 hours, which becomes even more critical if youve eaten something sugary. Sugar is one of the major promoters of inflammation in the body, which damages the brain, she says. Your body can handle a small amount of sugar but not in the excessive amounts Americans eat, and every time you eat a cookie or cupcake, even if its vegan, youre putting that brain at risk, more so if you eat excess sugar regularly.

Other brain-healthy foods include cruciferous vegetables like broccoli and Brussels sprouts; vitamin E-rich foods like walnuts and sesame and sunflower seeds; and brightly colored fruits like grapes and blueberries, Barnard adds. For more brain-healthy foods, check out the top 20 brain health foods from Team Sherzai.

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The Best Foods for Brain Health to Prevent Onset of Alzheimer's - The Beet

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