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How does what you eat affect your chances of fighting infection such as the coronavirus? A Virginia Tech professor explains how diet can make a difference.

How does what you eat affect your chances of fighting viruses such as the coronavirus? A Virginia Tech professor detailed how diet can make a difference.

I think the biggest mistake people are making is (thinking) there is nothing they can do beyond social isolation to defend themselves against infections, said Carlin Rafie, an assistant professor at Virginia Tech and a registered dietitian.

Rafie has expertise in nutrition and dietetics, focused on health education of Virginia residents through the Virginia Cooperative Extension.

In addition to social distancing and wearing a mask, there are ways people can boost their personal defense system while waiting to get the coronavirus vaccine.

Rafie said bodies are highly capable of managing disease and defending against disease. One way to start is by eating more fruits and vegetables.

The dietary recommendations recommends about two cups of fruits a day and three cups of vegetables a day. But only one out of 10 Americans actually consume that amount, Rafie said.

Rafie believes that by increasing the number of servings of fruits and vegetables, the risk for disease can be decreased and health may be improved.

Fruits and vegetables high in vitamins A and C boost the immune system.

Vitamin A plays a really important role in the integrity of our skin and digestive tract, the epithelial tissue thats where a lot of infection gets in including respiratory tissue, Rafie said. Respiratory is kind of an epithelial tissue.

So which vegetables should you choose?

They should be the ones you like, otherwise youre not going to eat them, she said.

Think also in terms of varieties of colors and forms and vegetables, fresh, cooked, canned and frozen.

So that you consume them in sufficient quantities and variety, Rafie said.

Its not just fruits and vegetables that can help your body fight off disease, but a dose of dairy can also help, specifically dairy fortified with vitamin D.

Vitamin D plays an important role for balancing immune response in the immune system, Rafie said.

Dont do dairy? Rafie said you can look for alternative milk products or even orange juice fortified with vitamin D.

Rafie also recommends fermented foods with live active cultures, such as yogurt or kombucha, which are good for your digestive system and intestinal tract.

Having a really healthy intestinal tract and digestive system is really important to immune function, Rafie said.

Many people dont associate the two, but 70-80% of immune system lies in our GI tract. You need a healthy microbiome in the digestive tract, which fermented yogurt and such can give, Rafie said.

Other possibilities are sauerkraut that hasnt been pasteurized, kimchi and buttermilk.

But overall, Rafie said it is important to watch how much you are eating, and keep an eye on the scale.

Being obese has lots of health consequences. It also has consequences on your immune function, Rafie said.

Before the pandemic, many had regular routines that kept them eating healthy and exercising. While that doesnt always work with pandemic restrictions, Rafie said its time to create a new normal and get back into healthy habits.

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How healthy eating can help boost the immune system - WTOP

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Lasting COVID-19 side effects force patients to change their diets, way of life - myfox8.com

Need some motivation to live healthier and reach your goals? At The Beet, we asked people all over the world to share their best mantra, words of wisdom, or inspirational quotes that helped them overcome life's biggest challenges.

We listen to failures, successes, and advice from people who beat illness, addiction, disorders, depression, and more by eating a plant-based diet. Then, we share the entire journey (under our success stories column) with you, and our readers,tolearn from personal, real-life experiences, and feel inspired to make smarter choices, daily.

The new year is right around the corner, andit's likely you have a new intention or goal in mind. The most important part of your resolution is sticking to it. One simple way to focus on your goals is tospeak out loud and repeat mantras or affirmations that spreads positivity, release negativity or doubt from your mind, andhelp you concentrateto feel present.

We rounded up theten best mantras we have ever heard from people who changed their lives and stayed committed.Learn, think, appreciate, and execute everything you want to be in 2021.

"My Mantra is: Mood Follows Action.What that means is we have this human tendency to try to make a change, and then we wait to do the hard, uncomfortable thing.We wait until we feel like doing it. But that day never comes. But to me,Mood Follows Actionmeans the action precedes the mood. If you wait to take the actionwhen you feel like it you may never do it. That helps me take the first step,like jumping into the cold water when I may not feel like it, or not hitting snooze on the alarm. And that approach has helped me in many contexts. It has helped me since I first heard it back in AA many years ago. Does the mood follow? Well, yes. You never do the thing and think, "I wish I hadn't done that."

All things are working for my good.I love that one because Ive already been through so much, and if Ive made it this far, I can keep going. I can keep pushing for myself, for my girls, because thats what mamas do."

Still, I Rise,is one of my favorite quotes from Maya Angelou. It really helped me through my darkest moments. There was a point when I just didnt want to continue living, so the quote reminded me that I could still rise above all the things Id gone through. With depression, even the heaviest of emotions can be thought of as just being a wave and theyll pass. You just have to ride them out, because whatever youregoing through, you can get past it. You never come up against something you cant overcome, it just takes the mental space to realize it."

"You can have your best life, or you can have alcohol.That one just blew my mind. The other one I love that I mentioned earlier is if you dont have control over yourself and your time, someone or something else will."

Only those who go where few have gone can see what few have seen. I didnt write it, but it definitely helped me get through many moments of my personal detoxification journey. Another one I love is, real change occurs when the pain of staying the same hurts more than whatever it is youre going through."

"Keep going and keep trying.If you fail, just keep going. If youre doing this for your health, just keep going. You will reap the benefits of it."

"I am all about loving your food and loving your life.I understand food is fuel but I am a foodie first. You don't have to eat what you dont like to be healthy. By incorporating healthy foods into your life, you are going to love your life more."

"I really like the perspective that time is not real, from a metaphysical perspective. Its how I healed a lot of my past self-shame and guilt and regret. If I loved myself five minutes ago, shouldn't that apply to myself five years ago, ten years ago, when I was still beating myself up after eating family-sized bags of Cheetos? It really helped me to look at my past self as someone who was doing her best and needed to go through those experiences to feel what I feel now.I can't be mad at myself for eating all those family-sized bags of Cheetos and crying in a closet, I have to hold her and love her. Thats me! If I want to feel better now, I cant hold on to the negative feelings towards the past version of myself, thats me right now. It really helped me to view it like that, that its all me, and the future version of myself, I can be here in two seconds. Thats it, then I'mthere.You dont have to wait in order to feel good. You dont have to wait in order to be happy."

"It's that I walk a little bit more softly on the earth. Whether that's in my interactions with people or interactions with animals, I know that eating this way helps everything and everyone. It helps the environment, it helps the animals, and I know I'm not hurting anyone.That next step for me is to be gentle, generous, and kind, and giving that to the humans I interact with. So it is to walk softly on the earth, or gently. That sort of encompasses everything. My wife and I talk every once in a while, and we ask each other: Would you ever go back to eating certain things. For instance, I loved eggs. I loved meat, but when you think about where these things came from, and those abuses that those animals go through, you cant let go of that idea. For me, that mantra is walk softly on the earth."

"Be kind to every kind, even if it's a rat or a cow. Be kind to every living being, that includestrees, anythingin nature. It's also important to be humble."

""What is.. . not What if." It's a mantra to help manage my anxiety. If you keep saying "What if" you are creating stories in your head of what could happen, good or bad. Saying "What is ..." allows you to stay in the present."

"'Love the life you have while creating the life you want.' Meaning: Never wish you had somebody elses life or body or success or privilege because you dont know what they are dealing with (and everyone is always dealing with something) so never wish you could trade places. Instead of measuring yourself against someone else measure yourself against your best self and then work to achieve your personal goals. But keep it joyful."

"'Be Here Now', as Ram Dass would say.Relivingthe pastmakes you live in a state of regret, andfixatingon the future makes you live in a state of anxiety. True peace is living in the moment, and focusing on what is here now.

'Be the flame, not the moth,' which is a different way to say be the leader, not the follower. This is a phrase my grandmaalways said when I was younger, meaning you should look to your inner self and be your own leading light."

"'It takes no more time to see the good side of life than the bad.' In other words, dont waste your time or energy on looking for the bad when it takes the same time to find the good. For every negative, you can find two positives."

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The 10 Best Mantras We Have Ever Heard, From Success Stories - The Beet

MADIGAN ARMY MEDICAL CENTER, Joint Base Lewis-McChord, Wash. The holiday season is a cherished time of year for many; it brings family and friends together to celebrate, share stories about the present and reminisce about the past. With COVID-19 surging, this year will be different. With precautions necessary to keep our community healthy, people are feeling more distanced than ever.Over time, limited social connection, dwindling recreational activities and increased isolation can affect the mind and body, which are intricately intertwined. Our efforts to limit the spread of the disease, combined with the Pacific Northwest weather, can take a toll. When one area of health is affected, often both are.However, during these extraordinary times there are many things we can do to protect our mental and physical health and ensure we still enjoy the holidays.The medical professionals at Madigan Army Medical Center on Joint-Base Lewis McChord, Wash., are devoted to the health and well-being of their patient population, Service Members and their families, retirees and Reservists. Two of these individuals are Col. Christopher Perry, the chief of the Department of Behavioral Health and Lt. Col. Julie Rylander, who is the chief of the Nutrition Care Division.COVID-19 has perpetuated the fragmentation of society, said Perry, and the holidays will definitely be difficult for many, particularly our single Soldiers.Perry shared his views regarding the strain the pandemic has placed on genuine relationships. He discussed the use of modern day technology to stay in touch with loved ones, while stressing the importance of real human connection made outside of screen time.Humans are, by nature, social creatures; and research in the behavioral health field has shown that increased isolation can be detrimental to our mental health. Some of us are in positions where we still go to work and have some amount of in-person interaction, which can be fulfilling. For those who do not have opportunities for personal interaction, one of the many social media platforms and applications can provide that sense of togetherness during times where people are physically far apart.Our Service Members need to spend time virtually with their family and friends, said Perry. But dont forget to also strive for authentic relationships where you are.Perry said that while many social distancing precautions are necessary, it is important for people to still spend time together within the limits of the current restrictions.He also encouraged people to honor your traditions, even if it must be done from afar this year.One of those traditions might be related to tasty holiday treats that most of us enjoy. Rylander shared her perspective on that topic.Moderation is key, she stated. Having a healthy, well-balanced diet as a base is essential, but dont deny yourself treats this season.A well-balanced diet includes things like lean protein, whole grains, low-fat dairy, fruits and vegetables. Many of us know this, but a proper diet is incredibly important in order to support our performance, mental health and immune system.As the pandemic rages on, many people have looked to nutrition to help boost their immune system. The typical holiday diet for many of us includes desserts, highly processed foods and excess alcohol, but these items are not going to help. These foods cause inflammation in the body and reduce our ability to effectively fight infection. Some of the vitamins and minerals that can boost our immune system include zinc (found in meat, shellfish, legumes, seeds and nuts), vitamin C (found primarily in citrus fruits), and vitamin D (found in fatty fish such as salmon, egg yolks, and red meat).Vitamin D in adequate amounts may be challenging to get in even the best of diets, and is primarily produced from sun exposure. Rylander acknowledged that sunlight exposure in Washington isnt always easy to get, especially at this time of year.Given the winter weather here, she said, it may be beneficial to supplement with vitamin D.People who want information on what vitamin supplements to take should check with their dietitian or other medical professionals.Lastly, but perhaps most importantly, we should remember to care not only for ourselves, but also for others during this time. We may do a fantastic job of maintaining our own mental and physical health, but what about those around us? We are seeing less of each other, which makes the importance of connecting and reaching out that much more critical. Check in on those you love, those you work with, and simply those you know. It could make all the difference.Perry emphasized that sentiment with a reminder.We are our brothers keeper," he said.In the military, that brother is our fellow Service Members, their families, the civilians we work with and the community we serve. We are all responsible for one another.Madigans Social Media Links:Madigans Facebook:www.Facebook.com/MadiganhealthMadigans Twitter:www.Twitter.com/MadiganhealthMadigans Instagram:www.Instagram.com/MadiganmedicineMadigans LinkedIn:www.Linkedin.com/company/madigan-army-medical-center/Madigans YouTube:www.youtube.com/c/MadiganArmyMedicalCenter

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Maintaining holiday health, both mind and body - United States Army

While lotions and potionsmight work well for us, there's nothing like cleansing your system and ensuring beauty starts from within.

It is a well-known fact that all your serums, creams and beauty products do only half the work when your system isn't clean from the inside. Eating healthy is considered one of the most important steps when it comes to aiming for clear skin and gorgeous hair. Thankfully, there are some superfood seeds, (no, not for planting in your herb garden) that when consumed, do just what we want them to and boost hair growth while also ensuring the skin looks fresh and healthy.

Chia seedsWith one of the highest sources of Omega 3 fatty acids, these seeds when consumed on a daily basis boost hydration and ensure your skin is luminous, supple, and glows brightly. Chia seeds are also known to fight wrinkles and work wonders against ageing skin.

Flax seedsKnown to help in regulating hormonal imbalance, these seeds help keep acne, which is common especially during PMS, at bay. They have anti-inflammatory properties that help in curbing inflamed skin and help in soothing it down. The plant-based fibre in these seeds is also excellent for the digestion and ensuring all impurities from the body are cleaned out well.

Sunflower seedsWith a high content of zinc, Vitamins A, B1 and E and lots of magnesium, these seeds are truly underrated. They are high in antioxidants which means they help you fight off free radicals and boost skin regeneration while also getting rid of pigmentation and dark spots.

Are you all set to add these super seeds to your daily diet yet? What other seeds do you consume that help in solving your skincare and beauty issues? Let us know in the comments below!

ALSO READ:These are the AMAZING health benefits of Urad Dal

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3 Superfood seeds that have INCREDIBLE beauty benefits that you should add to your diet immediately - PINKVILLA

The downside: This diet excludes beans, chickpeas and other legumes because they are cultivated rather than foraged. But this category is full of nutrients like magnesium and folate, and are some of the healthiest foods on the planet, Cassetty says. Plus, in the modern world, it may be difficult to stick with the diet's restrictions.

What to steal: Eat real foods. The standard American diet today is filled with ultra-processed foods and processed ingredients our forebears wouldn't recognize. Limiting these categories as paleo does is a smart idea. Filling up on those caveperson faves high-fiber, low-cal fruits and vegetables can help keep pounds off.

With the 16/8 diet, you eat all your daily calories during an eight-hour window, then abstain completely the other 16. You might finish dinner by 8 p.m., say, then fast until lunch the next day. (Noncaloric beverages like coffee and water are OK.) By limiting the amount of time you eat every day, you may naturally take in fewer daily calories, Smith says. Fasting can kick your body into burning stored fat and provide other metabolic benefits that may boost longevity.

Does it work? To date, most of the research into fasting for weight loss has been done with animals. In humans, the evidence is mixed: One 2018 study published in the journalNutrition and Healthy Agingfound following a 16/8 regimen for three months decreased body weight by about 3 percent. But a 2020 human study inJAMA Internal Medicineshowed little weight loss benefit: Overweight adults assigned to fast for 16 hours a day for three months lost only two or three pounds much of it healthy muscle mass, not body fat.

The downsides: Not eating for long periods takes lots of willpower and can be hard to stick with over the long haul. Fasting can foster an unhealthy attitude toward food. You are not learning to listen to your natural hunger cues, which is important for maintaining a healthy relationship with food, Smith says. Fasting is not safe for people with prediabetes, diabetes or a history of disordered eating, she adds.

What to steal: Don't nosh around the clock. Deciding the kitchen is closed after dinner can prevent mindless midnight munching. Giving yourself a natural 12-hour break allows your body to get into healing and maintenance mode while you sleep instead of putting energy into digesting, Cassetty says.

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What to Steal From Keto, Paleo and Other Trendy Diets - AARP

POCATELLO Idaho State University biological sciences and geosciences professor Bruce Finney contributed to a new research paper titled Ancient Beringian paleodiets revealed through multiproxy stable isotope analysis, which found that about 11,500 years ago native Alaskans had a diet that featured both land animals and salmon.

Finney, director of the ISU Stable Isotope Laboratory, helped analyze the chemical composition in bones and teeth in two ancient Beringian infants. Stable isotopic analysis of tissues can reveal the foods consumed by the individuals. Because isotopic levels are different in ocean and land animals, Finney could tell that native Alaskans had a diet that also included salmon.

Its a novel discovery because there is an underappreciation for how broad their diet was, said Finney.

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Although the diet of native Alaskans was dominated by large animals, the isotopic analysis that Finney conducted shows that their diet also included salmon in the summer months.

The results of this study show that ancient Alaskan diets were complex and that salmon has been an important resource for millennia.

Finney worked in conjunction with anthropologists and native Alaskan groups to do this research.

Collaborative relationships are important to have in place, said Finney. Trust between scientists and indigenous people is critical to have when they work together. It results in comprehensive studies.

Finney received his bachelors degree in geology from the University of Minnesota. He received his Ph.D. in oceanography from Oregon State University. His current research focus is on the paleoclimatic history of the North Pacific region from the last ice age to the present.

To read the full article, visit https://advances.sciencemag.org/content/6/36/eabc1968.

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ISU biology professor Bruce Finney helps discover variation in ancient native Alaskan diet - Idaho State Journal

Im thinking about trying Veganuary this year. Would you recommend a vegan diet, either for a month or permanently?

A vegan diet is a plant-based diet which excludes all animal products. That means no honey, dairy or eggs as well as cutting out meat and fish. Small amounts of animal products such as lactose, gelatine and egg are also often added to many ready-made foods so there may be other foods you also need to exclude if you are going to avoid all animal products.

When it comes to your heart and circulatory health, balanced plant-based diets have been shown to have benefits. One example of this is a well-balanced vegan diet, and another is a Mediterranean diet. These approaches include many of the foods we should all be eating more of, such as fruits and vegetables, beans, lentils, wholegrains and nuts and seeds. Eating a more plant-based diet could also help our environment.

To reap the health benefits your diet needs to be well-balanced. A vegan diet isnt a shortcut to health and there is no benefit to a poorly balanced diet that is high in sugar, saturated fat and salt. With a growing market for vegan products, theres an increasing array of fast food and convenience options that arent necessarily healthy. So plan your meals carefully and look at the traffic light system on the labels, especially when you start out.

Some people find it easier to transition to a vegan diet gradually rather than changing overnight. But if you decide to switch to a vegan diet,there are some nutrients that you will need to pay more attention to in order to ensure your diet is balanced.Animal products are a source of a number of nutrients in our diet, so making up for these with other options that are suitable for vegans is important. For a vegan diet, these are the main nutrients to think about:

Vitamin B12 is important as it makes red blood cells, helps keep the nervous system healthy and helps release energy from food.

Vitamin B12 is only found naturally in substantial amounts in foods from animal sources. So vegans should consumetwo to three portions a day of fortified foods, such as non-dairy milks and breakfast cereals (choose wholegrain cereals without added sugar), and check the label to make sure they have B12 added. B12 is found in nutritional yeast powders, and yeast extracts such as Marmite - though because of their salt content they should be used sparingly. Otherwise, taking a B12 supplement is recommended.

Vitamin D helps your body to maintain the right amounts of calcium and phosphate. Like most people in the UK, you should consider taking a supplement of vitamin D during the autumn and winter months - make sure that yours are suitable for vegans.

You may need iodine supplements, as most of us get iodine (which is important for thyroid function) from dairyproducts, fish and seafood. Too much iodine is unhealthy, as well as too little, so discuss with a health professional (such as a registered dietitian) first.

Calcium is needed for strong teeth and bones, for your blood to clot and for your heart to beat.

Fortified products like plant-based dairy alternativesand breakfast cereals can be helpful sources of calcium. Other vegan calcium sources include green leafy vegetables such as broccoli, cabbage and okra (but not spinach) sesame seeds and tahini, calcium-set tofu, beans and lentils, bread, and dried fruit.

Iron is important for the production of red blood cells.Good sources of iron for vegans are dark green, leafy vegetables, nuts, dried fruit, pulses, wholemeal bread and breakfast cereals fortified with iron.

Zinc helps your body to grow and repair itself, and supports a healthy immune system.Although meat and seafood are some of the biggest sources of zinc, vegans can gain zinc from bread, wheatgerm, tofu, and pulses such as beans and lentils. Too much zinc can be harmful, so take advice from a qualified professional before taking supplements.

Selenium can help your immune system work properly and help prevent damage to cells and tissues. Although its found in meat, fish and seafood, there are vegan sources including brazil nuts and tofu.

Omega-3 fatty acids have been linked to a healthy heart, as has oily fish, which is rich in omega 3s. We dont know for sure whether plant sources of omega-3 have the same benefits in reducing the risk of heart disease as those in oily fish. Vegan foods that are high in plant-based omega-3s include flaxseed (linseed), rapeseed oil, walnuts, and soya foods such as tofu.

Eating a variety of foods that contain protein, such as beans, lentils, nuts, seeds and grains, will help to ensure you get quantity and range of amino acids you need. You dont have to worry about eating these foods in specific combinations, as long as you include a variety of them in your diet.

Victoria Taylor is a registered dietitian with more than 20 years experience. Her work for the NHS focused on weight management and community programmes for the prevention of cardiovascular disease. At the BHF she advises on diet and nutrition.

Published 17 December 2020

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Should I try a vegan diet this Veganuary? - British Heart Foundation

You know about antioxidants and you know that they fight free radicals. And free radicals always = bad, right?

Actually, its not that simple.

If you bought a new antioxidant face serum or started eating kale daily after reading an article only to think wait what the heck are free radicals, exactly? were here for you.

Heres a little chemistry lesson for you. Free radicals are oxygen-containing molecules that are highly reactive and unstable. Theyre formed when molecules or atoms gain or lose electrons.

This results in an unpaired electron that can easily react with other molecules.

These unpaired electrons dont like being alone, so they search the body for an electron to pair with. This is what can sometimes cause the damage that free radicals are often associated with.

Antioxidants are very generous and can give up an electron without making themselves unstable. This then stabilizes the free radical and makes it stop its potentially damaging search.

Think of antioxidants as the bodys donation center for free electrons.

Well get to more of all that below. But for now, lets hash out some fast facts:

If you take away anything from this article, remember this: no chemical acts alone and the goal of free radicals should never be to completely eliminate or prevent them!

Our body has adapted to coexist with free radicals, so going V for Vendetta on them might actually do more harm to your body than good.

Free radicals are formed naturally in the body as a byproduct of metabolism (oxidation). They can also be formed through external factors like smoking and pollutants.

Lets break down the causes of free radicals from natural processes within the body to outside factors.

Free radicals may sound like a bad player in the health game but theyre also a natural part of your bodys function. For example, exercise creates free radicals but in general the mental and physical benefits of exercising will most likely outweigh the downsides of free radicals.

So why are people freaking out over free radicals and trying to control them? Its because when you have too many free radicals that your body cant regulate, a condition known as oxidative stress happens.

Oxidative stress means that free radicals are triggering chain reactions in your body where proteins, lipids, and DNA are being altered. These alterations can increase your risk for a number of diseases.

You may have heard how inflammation is the root cause of many diseases. Well, oxidative stress is behind inflammation, and thats why its frequently linked to the development of different disease, including:

This may sound intense but if youre worried about inflammation and oxidative stress, know that the advice for tackling them is pretty similar.

Note: This does not mean oxidative stress and diseases have a direct cause-and-effect relationship.

Much of oxidative stress and disease development is a theory on a cellular level (like how what happens in a petri dish doesnt mean itll always work that way in your body) and research has shown that antioxidants mostly help people who already have increased oxidative stress, rather than the average healthy person.

Actually, yes. Sometimes.

The body can uses free radicals for good. This includes killing pathogens and regulating cell growth.

The immune system, for example, takes advantage of free radicals cell-damaging qualities and uses them to destroy pathogens. Pathogens are disease-causing organisms such as bacteria and viruses.

Additionally, free radicals are crucial to many other bodily functions including cell growth and death, stress responses, and metabolism.

As noted above, the problem with free radicals is when they overwhelm the body. However, our body naturally has defense mechanisms in place.

These defense mechanisms include antioxidants and detoxifying enzymes.

Antioxidants protect both the inside and outside of cells by blocking free radicals from stealing electrons. Detoxifying enzymes protect the insides of cells from free radical damage.

Below are some of the antioxidants and enzymes that help defend against free radicals:

Depending on your overall health, minimizing free radical production may be as simple as lifestyle and diet choices. For example, antioxidants are one of the best defenders of free radicals and can easily be achieved through whole foods.

This isnt 100 percent foolproof, however, and can also vary widely based on your genetics as well as pre-existing conditions. Keep in mind theres also no specific antioxidant that targets free radicals. Its more about incorporating more holistic health choices and managing stress.

Dont rely on antioxidant supplements

You may have read research about how supplements can help disease symptoms, but dont get that confused with reducing risk! Most studies have not been able to link supplements to reduction of disease development.

Since antioxidant supplements may also affect your medications, its best to get your fix from whole foods.

Studies have shown that whole fruits and vegetables may effectively help reduce your risk and symptoms related to a wide variety of chronic diseases linked to free radicals.

Since no single substance does the work of a collection of antioxidants, relying on antioxidant-rich whole foods that provide multiple nutritional benefits is key.

Below are the best antioxidant-high foods to include your diet:

Since free radicals are natural and unavoidable, youll drive yourself crazy trying to eliminate them (without success). We cannot actually fine tune the process of oxidative stress yet.

We also understand that marketing has exploited our fear of free radicals (hey, they gotta sell those antioxidant products somehow), so if you have a condition and/or disease, its best to talk to a doctor about how to manage and treat your symptoms first rather than focusing on free radicals.

And since free radicals can be produced through environmental and mental factors, there are some holistic health tips that can help with your stress levels.

While some external factors of free radical creation are unavoidable (like pollution and stress), developing a routine that can help manage your exposure will help. Thankfully these tips are also beneficial for other aspects of your health!

Small, manageable changes will result in healthier long-term decisions.

The best first step to take? Start by including these 13 foods in your weekly grocery haul.

The rest is here:
Free Radicals: Where They Come from and How They Affect the Body - Greatist

With Complete Fitness clients, while there are a few non-negotiables, nutrition is viewed as a personal choice.

There isnt a worlds best diet but there is a diet which works best for you. If youre looking to make a big change to your diet, maybe even follow a specific diet plan, then here are 3 key points to consider:

Do you need a diet with a name?

No! Essentially if youre looking to lose weight you need to be in a calorie deficit (burning more energy than youre consuming). If you want to gain weight, you need to be in a calorie surplus.

The theory is simple, but the application can be difficult if youre not using all the tools in your toolbox. Fad diets can work because they all put you in a calorie deficit. But a lot of them do that in a way which isnt sustainable or necessarily healthy.

The areas below are the key elements that will bring the best results, and theyre not overly restrictive. One element on their own isnt a magic pill, but when put together, you will get great results:

- Being mindful of the calories coming in

- Cooking more from scratch/opting for less processed options

- Having at least 5 fruit and veg per day

- Ensuring you have enough protein

- Including essential fats

- Having carbohydrates and fats in ratios that feel right for you

Extreme restrictions can bring extreme results but often come with extreme side effects.

Plus, what happens when you reach your goal, how do you transfer to maintaining your results?

There is sometimes a case for extreme restriction but this should be a last resort.

For example, if a person is so overweight the health risk factors outweigh the potential side effects. Shake diets are an example of this.

Leave that decision to your doctor as a last resort.

Macronutrients are not the devil

People love to target one specific macronutrient (protein, carbohydrates and fats) and remove it from their diet, but each have their own benefits and some elements are essential.

The latest trend is cutting carbs. Again, this is an extreme action.

You may see some weight loss because you have removed a chunk of calories, (would be same with any other macronutrient group). You may feel other benefits because part of that will likely have been free sugars (think sugars with no nutritional value).

But equally, you will have cut out fibre. You may even be suffering with low energy, especially if youre working out.

Also, what is a life without carbs! Is long-term sustainability really achievable? Would more specific changes be more enjoyable, more sustainable and therefore get better results?

Youll now be equipped to ask the right questions when making a change to your diet.

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How to find the diet that works for you - West Sussex County Times

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