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New Delhi: Sugary snacks and drinks are abundant on supermarket and retail shelves. While it is possible to enjoy these on occasion, regular consumption is an easy way to go over your required calorie intake, and too much sugar can lead to a variety of health problems.

According to the studies, your sugar intake should not exceed 5 percent of your total daily calories. This means that a typical adults sugar intake should not exceed 30g per day. The most harmful type of sugar is free sugar, which is found in fizzy drinks, fruit juices, biscuits, cakes, and chocolate.

There is also a no sugar diet, which eliminates all sugar, including those found in otherwise healthy foods like fruit and dairy. This is not recommended because fruits are high in fiber and micronutrients. Myprotein India, a leading sports and nutrition brand, experts explain the benefits of a low sugar diet and how to reduce sugar intake to stay healthy.

What are the Benefits of Reducing your Sugar Intake?

Eating a large number of sugary foods may mean you gain weight. Sugar has a low effect on satiety meaning you will not feel full after eating sugary snacks. This means its much more likely you will exceed your required daily calorie amount which may lead to weight gain in the long run. Switching your food choices for those with a higher protein and fiber content may result in weight loss.

Large amounts of sugar can wreak havoc on your teeth. If you want to stay fit and healthy and avoid a toothless smile, its best to make sure you are not going overboard with your sugar intake. Specifically, free sugars are the ones that do the most damage and put your dentist in a bad mood.

There are a number of things you can do to reduce your daily sugar intake and many of them may result in improved dietary habits in general. Using the tips below will help to reduce your daily sugar intake and improve the quality of your diet.

It can often be surprising just how much sugar is in your preferred drinks and snacking options and sugar can often be in foods you wouldnt expect. Being attentive and making sure to read the food labels can be an informative process helping you make the right choices when it comes to meals, snacks, and drinks.

Your favourite fizzy drinks may well be loaded with sugar well worth looking for the diet counterparts. Not just the typical soda drink though, drinks often marketed as healthy or low fat may also contain a fair amount of sugar.

Things like healthy smoothies or fruit juices can also have a substantial amount of sugar and whilst trying to pick a healthy option you could inadvertently add unnecessary sugar to your diet.

Ketchup and brown sauce contain a substantial amount of sugar. Making sure you dont go overboard with the ketchup serving size and reducing the number of meals that you add sauce to can help reduce your overall sugar intake.

Planning your meals in advance has many benefits. As well as allowing you to monitor your calories, planning your meals can be cost-effective and kind to your wallet.

Importantly for sugar intake, planning ahead can also help to avoid the last-minute unhealthy processed choice on the shelf. Although they can be convenient when time is limited, these processed foods often have a high sugar content, which is why its recommended to cook your own with fresh and wholegrain ingredients.

Planning ahead also allows you time to check your labels for sugar content and fit in sweet treats here and there.

Dont shop when hungry or tired

Traipsing the shops after a long day at work when youre tired and hungry can make the sugary snacks hard to resist. Especially those placed next to the checkout.

Shopping after a healthy meal (containing fiber and protein) can help you fight off the temptation of fighting the food choices that can have a negative impact in the long run. Once its bought and in your cupboards, at home, its much harder to resist the sugary snacks whilst watching your favourite box set.

To conclude, reducing the sugar intake in your diet can lead to improved body composition and reduce the likelihood of tooth decay and long-term diseases. Following the tips above can help reduce your intake in a sustainable way, while still enjoying tasty food.

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Everything you need to know about Low Sugar Diet - Kalinga TV

The procedure is quite safe. And theres at least one large study that showed that its safe and effective, but theres a much bigger issue here, said gastroenterologist and obesity medicine specialist Dr. Christopher McGowan in an interview with PEOPLE.

McGowan thinks the issues with the procedure for adolescents is more tied to its possible mental effects, due to their lack of emotional maturity.

The question is, is it the right procedure for that person at that time in their life? said Dr. McGowan.

While an ESG may seem like a quicker solution for weight loss, there are still multiple lifestyle changes that need to be added in order to maintain the weight loss. These include diet changes and regular exercise. Due to these factors, Dr. McGowan personally does not recommend the procedure for anyone under the age of 21.

Its a concern that that individual is not ready to really engage in the process long term and they just wont do well. They wont make the necessary changes, he said.

Originally posted here:
Is weight loss surgery safe for teens? - The Atlanta Journal Constitution

Sugary snacks and drinks are abundant on supermarket and retail shelves. While it is possible to enjoy these on occasion, regular consumption is an easy way to go over your required calorie intake, and too much sugar can lead to a variety of health problems.

According to the studies, your sugar intake should not exceed 5 per cent of your total daily calories. This means that a typical adults sugar intake should not exceed 30g per day. The most harmful type of sugar is free sugar, which is found in fizzy drinks, fruit juices, biscuits, cakes, and chocolate.

There is also a no sugar diet, which eliminates all sugar, including those found in otherwise healthy foods like fruit and dairy. This is not recommended because fruits are high in fibre and micronutrients. Myprotein India, a leading sports and nutrition brand, experts explain the benefits of a low sugar diet and how to reduce sugar intake to stay healthy.

Eating a large number of sugary foods may mean you gain weight. Sugar has a low effect on satiety meaning you will not feel full after eating sugary snacks. This means its much more likely you will exceed your required daily calorie amount which may lead to weight gain in the long run. Switching your food choices for those with a higher protein and fibre content may result in weight loss.

Large amounts of sugar can wreak havoc on your teeth. If you want to stay fit and healthy and avoid a toothless smile, its best to make sure you are not going overboard with your sugar intake. Specifically, free sugars are the ones that do the most damage and put your dentist in a bad mood.

There are a number of things you can do to reduce your daily sugar intake and many of them may result in improved dietary habits in general. Using the tips below will help to reduce your daily sugar intake and improve the quality of your diet.

It can often be surprising just how much sugar is in your preferred drinks and snacking options and sugar can often be in foods you wouldnt expect. Being attentive and making sure to read the food labels can be an informative process helping you make the right choices when it comes to meals, snacks, and drinks.

Your favourite fizzy drinks may well be loaded with sugar well worth looking for the diet counterparts. Not just the typical soda drink though, drinks often marketed as healthy or low fat may also contain a fair amount of sugar.

Things like healthy smoothies or fruit juices can also have a substantial amount of sugar and whilst trying to pick a healthy option you could inadvertently add unnecessary sugar to your diet.

Ketchup and brown sauce contain a substantial amount of sugar. Making sure you dont go overboard with the ketchup serving size and reducing the number of meals that you add sauce to can help reduce your overall sugar intake.

Planning your meals in advance has many benefits. As well as allowing you to monitor your calories, planning your meals can be cost-effective and kind to your wallet.

Importantly for sugar intake, planning ahead can also help to avoid the last-minute unhealthy processed choice on the shelf. Although they can be convenient when time is limited, these processed foods often have a high sugar content, which is why its recommended to cook your own with fresh and wholegrain ingredients.

Planning ahead also allows you time to check your labels for sugar content and fit in sweet treats here and there.

Traipsing the shops after a long day at work when youre tired and hungry can make the sugary snacks hard to resist. Especially those placed next to the checkout.

Shopping after a healthy meal (containing fibre and protein) can help you fight off the temptation of fighting the food choices that can have a negative impact in the long run. Once its bought and in your cupboards, at home, its much harder to resist the sugary snacks whilst watching your favourite box set.

To conclude, reducing the sugar intake in your diet can lead to improved body composition and reduce the likelihood of tooth decay and long-term diseases. Following the tips above can help reduce your intake in a sustainable way, while still enjoying tasty food.

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What is a Low Sugar Diet? And why should reducing sugar intake be your number 1 priority? - The Kashmir - The Kashmir Monitor

There are so many different diet plans out there these days, that it can be hard to know which one is right for you. In this blog post, we will discuss six of the most popular diet plans and give you a brief overview of each one. We will also provide links to more detailed information about each plan if you are interested in learning more. So, without further ado, lets get started!

The diet that works best for you is the one you can stick to. However, eating the same meals over and over again can get boring, so its important to find a diet plan that offers variety and is sustainable in the long term. Now, getting onto a military diet or the keto diet can be beneficial for you, and if you give it a go, you will quickly reap many health benefits. Trying out different diets can also help you learn more about nutrition and find out what works best for your body. Here are six interesting diet plans that you might want to give a go:

The Mediterranean diet is a diet that is based on the traditional foods of Mediterranean countries like Greece, Italy, and Spain. The focus is on eating lots of fresh fruits and vegetables, whole grains, legumes, and olive oil. One should consume fish and poultry moderately, while red meat should be eaten less, in general. This diet has been shown to improve heart health, reduce the risk of Alzheimers and dementia, and help with weight loss.

The flexitarian diet is a plant-based diet that allows for occasional meat and animal products. This diet is perfect for those who are looking to eat more healthfully but dont want to give up all of their favorite foods. Its also a great option for people who are trying to reduce their environmental impact. The flexitarian diet has been shown to improve heart health, reduce the risk of chronic diseases, and help with weight loss.

The paleo diet is based on the foods that were eaten by our hunter-gatherer ancestors. The emphasis is on eating whole, unprocessed foods like fresh fruits and vegetables, meat, fish, eggs, and nuts. This diet excludes dairy products, grains, legumes, and processed foods. The paleo diet has been shown to improve heart health, reduce the risk of chronic diseases, and help with weight loss.

The Volumetrics diet is based on the principle that you should eat foods that are low in calories but high in volume. This means filling up on foods like fruits and vegetables, whole grains, and lean protein. The goal is to eat less food overall while still feeling satisfied. This diet has been shown to improve heart health, reduce the risk of chronic diseases, and help with weight loss. In addition, it is also a great option for those who are trying to lose weight in a healthy way.

The Atkins diet is a low-carbohydrate diet that allows for unlimited amounts of protein and fat. This diet is divided into four phases, with the first phase being the most restrictive. The goal of this diet is to help you lose weight quickly and then maintain your weight loss in the long term. The Atkins diet has been shown to improve heart health, reduce the risk of chronic diseases, and help with weight loss.

The DASH diet is a high-protein, low-carbohydrate diet that is based on the foods that are recommended by the Dietary Guidelines for Americans. This diet includes lots of fresh fruits and vegetables, whole grains, poultry, fish, and nuts. It also includes moderate amounts of red meat and dairy products. The DASH diet has been shown to improve heart health, reduce the risk of chronic diseases, and help with weight loss.

There are a variety of different diet plans out there that can help you lose weight, improve your health, and find a plan that works for you. Its important to do your research and consult with a registered dietitian or nutritionist to find the best plan for you. Give one of these diets a try and see how it works for you! Each diet has its own set of pros and cons, so its important to find the right one for you. So, whether you want to lose weight, improve your heart health, or reduce your risk of chronic disease, theres a diet plan out there for you. And, with a little bit of research, youre sure to find the perfect fit!

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6 Interesting Diet Plans That You Might Want To Give A Go - CLNS Media

Imagine it: You strip down to your undies and don a pair of mittens and socks. You enter into a tanning-booth-like chamber and wait as the temperature drops. Reaching temperatures of nearly -250 degrees Fahrenheit, you stand in the booth for just two to three minutes. Your body is shocked. Its cryotherapy, and it could just be a new,cool, weight loss tool. What is it about this health craze that has people willing to get frozen, stone cold? Are the benefits really that great, or it is not everything its been sported as? We decided to interview two experts to learn more about the whole body cryotherapy process and see if its something our readers should try. Health is wealth, after all. Keep reading to learn more about the benefits of cryotherapy, including muscle recovery and anti-aging effects and see if it really helps you lose weight and drop pounds.

Cryotherapyis generally known for its muscle tissue recovery benefits but it has also come to light that it can help relieve chronic pain and alleviate inflammation, saysBen Feinson, co-founder and manager atCryofuel in New York City. It is also great for your immune system because of all the extra nutrients that will be pushed around the body. We even have some people that use it to help depression. But when it comes to weight loss, Feinson notes, its just one part of your overall dieting plan. It is another tool in your arsenal, he says. I would not suggest to solely use this to lose weight, but partnered with regular exercise, it is a winning formula. If the temperature extremes give you a bit of a fright (-250 degrees doesnt sound like an environment many would enter voluntarily), its notas freezing as you would expect. Because its liquid nitrogen thats pumped throughout the chamber, the temperatures hit your body differently. On average, its said to help you burn around 500 to 800 calories per session.

You can expect it to be very cold because it is, but it is a very dry cold, so its more bearable than a windy winter morning in New York, Feinson adds. You can expect your legs to go a little numb and tingly but this is completely normal this is just your blood leaving that area when traveling to the vital organs. The last 30 seconds will be the hardest but by that point, youre basically finished. It is a very euphoric feeling and you can expect to feel completely rejuvenated post-treatment. And it can take as little as one session to truly see the effects. According toMichael Perrine, owner of Vitality in New York City, people can see the effects of the treatment in as few as one session. It depends on the issue youre coming in with to treat, but people will see effects after just one session, he says. About 99 percent of the time, its a drugless pain relief and people want to come back for more. Thats all we need to know, really sign us up!

When it comes to boosting your weight loss, and even bringing anti-aging benefits, cryotherapy can do it all, Perrine adds. Its amazing for the skin because when youre in the chamber, your body has no idea, he says. We put the body under a certain controlled amount of stress and were faking it out, and that sets off a chain reaction of psychological effects. A lot of people focus on the skin, and the skin anticipates damage because it recognizes the cooling temperatures to it starts to build up collagen. And its this collagen, he notes, that can help to fight visible signs of aging. All you have to do is stand for three minutes in -250 degree cold to get it. So can you withstand the -250 degree cold? It could help you fight weight gain, aging, and inflammation. Let us know if youd try cryotherapy. If youve already tried it, let us know how you like it.

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Whole-Body Cryotherapy: Can It Really Help You Lose Weight? - Sporteluxe

Whether you want to increase your protein intake for your general health or you're working on building muscle, it can be tricky to find ways to sneak more protein into your diet. Thats where high protein snacks can help to bridge the gap.

Not only are these snacks delicious and high in protein, they're also filled with other healthy ingredients like fiber and essential vitamins and minerals. Plus, if you want more ways to help you hit your protein goals, try adding the best protein powder for weight loss to protein pancakes and overnight oats for a filling and satisfying breakfast.

Here, weve debunked the myth that snacking is bad for you. Plus, dietitians Jamal Ramsay and Sarah Schlichter of Bucket List Tummy offer some of the best protein-filled snacks to try throughout the day.

Protein is found throughout your body in places such as the muscles, bone, skin, hair and virtually every other body part or tissue.

Scientific consensus has determined that the source rather than the quantity of protein consumed is key to long-term health. Regularly consuming processed red meat is linked to an increased risk of heart disease (opens in new tab) and stroke (opens in new tab), whereas healthy protein sources such as beans, nuts, and soy foods reduce this risk. Choosing a healthy protein diet has also shown to lower the risk of type 2 diabetes (opens in new tab) and reduce the risk of breast cancer (opens in new tab).

Finally, as well as disease prevention, healthy protein sources can help weight control (opens in new tab) and increase fullness

(Image credit: Getty)

Impulsive snacking on high carbohydrate foods such as potato crisps, chocolate and processed cereals are harmful to your long-term health as they contain saturated and trans fats. This can increase the likelihood of developing cardiovascular disease and other serious health consequences.

However, healthy protein-based snacks can help you to curb hunger in-between meals, maintain a healthy weight, aid recovery after exercise and reduce muscle loss (opens in new tab). Adults are recommended to consume a minimum of 0.8 grams of protein for every kilogram of body weight per day. The National Academy of Medicine (opens in new tab) provides further guidance that an acceptable intake of protein should range from 10 to 35% of calories each day.

So, by choosing the right snacks, you can definitely snack in a healthy way.

(Image credit: Getty Images)

Try making a tasty tuna avocado snack by mashing tuna, avocado and sweetcorn together. Serve up the dish right in the avocado shell.

"Combining tuna and avocado is a filling snack option, filled with protein and healthy omega-3 anti-inflammatory fats, that can boost brain and heart health," explains Schlichter.

Ramsay adds: "Tuna is a great source of protein per 100g it has around 28g of protein, whilst only having around 132 calories. It also has less fat than other fishes. Avocados are a great source of your healthy fats, making the combination a match made in heaven."

Make your own yogurt or soy pudding with added blueberries and chia seeds for a healthy, protein-filled dessert.

"While chia seeds offer some protein, as well as healthy fats and micronutrients such as iron and calcium, when combined with dairy or soy milk or yogurt, this snack is a high protein option that also offers ample fiber, to help keep you full," says Schlichter. "Plus, several antioxidants to reduce inflammation."

"For how small they are, chia seeds pack a lot of goodness inside," adds Ramsay. "Paired with a good plant based milk to make a glorious pudding, and topped with some blueberries for antioxidants, this snack is a no brainer."

This is a simple, tasty dish that's easy to whip up in the morning for breakfast or as an afternoon snack.

"Greek yogurt is an excellent source of protein, along with calcium and Vitamin D," Schlichter says. "Pairing it with a complex carbohydrate, such as granola, helps add fiber and energy sustenance that will keep you full for hours."

"What separates Greek yogurt from the yogurt crowd is its straining process," explains Ramsay. "The straining process means that it can retain high amounts of protein whilst reducing the amount of fat per serving. Per 100g it can have around 10g of protein."

Create your own trail mix with fruits and nuts like peanuts, walnuts and almonds.

As Schlicther explains, this snack will help you avoid unhealthy mid-day snacks. "Mixing fruit and nuts can be a great way to hold yourself over between meals, as this combination offers a blend of energy-boosting carbohydrates, healthy fats and protein," she says.

Ramsay adds: "Nuts are usually quite underrated when it comes to their protein content. 100g of cashews can contain up to 18g of protein, whilst 100g of almonds can contain up to 21g of protein. Paired with some fruits and youve got yourself a nutritious combination."

Cut up some carrots and cucumbers and dip them in hummus and voila an easy, on-the-go snack.

"Theres a reason everyone uses hummus as a dip, and why there are so many variations," adds Ramsay. "Chickpeas are packed full of protein and are low in calories, meaning it makes a great addition to any vegetable snack."

Schlicter adds: "When paired with fiber-rich veggies and crudites, this snack can be satisfying and filling.

Today's best protein powder deals

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High protein snacks that will keep you fuller for longer - Fit and Well

Fenugreek may have some anti-diabetic properties, such as improving insulin resistance, but more research is necessary to support the claim.

Fenugreek is a herb that people have long used as an alternative or traditional medication. People often take the herb as a supplement, and many believe it has several potential health benefits.

Diabetes is a chronic health condition that affects the bodys ability to convert food to energy. The body breaks down most of the food a person eats into glucose and sugar and releases it into the bloodstream.

When the sugar level in the blood rises, it sends signals to the pancreas to release insulin. Insulin allows the bodys cells to use glucose as energy.

This article looks at fenugreek, how it might help with type 2 diabetes, health benefits and risks, how to use it, and alternatives.

Fenugreek is a herb from the same family as soy.

People use it in a variety of forms, such as:

Fenugreek seeds have a nutty, maple syrup-like smell and taste. A person can use the seeds in spice blends for curries, sauces, and pickles or sprinkled as a powder over yogurt or desserts. Some people add fenugreek to tea.

Some people believe fenugreek has several health benefits, although more research is necessary to determine its effectiveness.

Studies on animals have found that compounds in fenugreek contain anti-diabetic properties. These properties can:

Insulin sensitivity refers to how the bodys cells respond to insulin. When insulin sensitivity is high, the bodys cells use glucose more effectively, which results in lower blood sugar.

A 2018 experimental study observed participants who consumed fenugreek seeds for 10 days. The researchers concluded that fenugreek does exhibit insulin-sensitizing effects.

Gastric emptying refers to how long it takes for food to leave a persons system after they eat it. Diabetes can cause rapid gastric emptying, resulting in postprandial spikes, which are temporary rises in blood sugar. These spikes can lead to complications and gastrointestinal symptoms.

2020 research on male rats with diabetes demonstrates that fenugreek seeds and milk thistle may delay gastric emptying, which prevents a rise in blood glucose levels after a meal.

In a person with diabetes, the body does not make enough insulin or cannot use it as effectively as it should. This means too much sugar remains in the blood, which can cause severe problems over time. These include:

People with diabetes tend to have high glucose concentrations in the intestine, and an increase in proteins that transport sodium and glucose can increase the likelihood of hyperglycemia or high blood sugar.

Research showed that fenugreek seeds decreased the glucose absorption rate. If fenugreek can reduce the absorption of high glucose levels in the intestine, it may help lower the risk of hyperglycemia.

A 2017 study found that mice fed a high fat diet with fenugreek seed had better glucose tolerance than mice who did not receive the fenugreek. However, they saw no improvement in glucose intolerance in mice who ate a low fat diet.

The researchers also found that mice who exercised on a spinning wheel showed higher glucose tolerance than mice who received fenugreek. This may suggest that a low fat diet and exercise can achieve far better results than fenugreek supplementation for people with diabetes.

A person should speak to a doctor before using fenugreek. Potential side effects may include:

Fenugreek is not safe for use during pregnancy and while breastfeeding in greater amounts than the amounts commonly found in foods. Its safety in larger amounts is unknown, although some research has linked it to increased risks of congenital disabilities in animals and people.

People believe that fenugreek may have several benefits for health conditions, including:

Although there are many reported health benefits of fenugreek, scientific evidence only supports a few of them. These include:

People with type 1 diabetes usually need a daily insulin injection to maintain blood glucose levels.

For people with type 2 diabetes, balanced meals and exercise are important in controlling the condition. Over time, however, a person with type 2 diabetes may also require insulin or other medication.

There is insufficient research for evidence-based support for many alternative or complementary treatments for diabetes. A person should not abandon traditional treatment for these treatments without first seeking advice from a medical professional.

Natural treatments that are of interest regarding diabetes include:

Studies have found that fenugreek does contain some anti-diabetic properties, such as improving insulin sensitivity, delaying gastric emptying, and reducing glucose absorption.

More research is necessary to determine the effectiveness and safety of fenugreek as a treatment for diabetes, as it can have some unwanted side effects.

A person should not stop traditional treatment for diabetes, such as insulin, fenugreek, or other alternative treatments, without discussing it with a doctor first.

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Fenugreek and diabetes: Links, benefits, and risks - Medical News Today

DEAR MAYO CLINIC: A friend of mine continues to speak highly about the health benefits of a diet where people eliminate lectins. She says it helped her lose weight and reduced her arthritis pain. What are lectins, and can a lectin-free diet cure autoimmune diseases and prevent other health problems?

ANSWER: Lectins are naturally occurring proteins that are found in all foods, but they are most concentrated in certain plants. Lectins serve a protective function for plants as they grow. They do not have nutritional value when consumed in foods.

Foods that contain high amounts of lectins include legumes, such as beans, lentils, peas and peanuts, as well as tomatoes, potatoes, eggplant, certain fruits, wheat and other grains.

While your diet can influence the way you feel, especially if you have a chronic condition, it is important to be aware of how elimination diets can negatively affect the body. This is particularly important if you are already on a restrictive diet.

Grains and legumes are a powerhouse of nutrients. They are rich in B vitamins, iron and fiber. These nutrients can be difficult to get if you are, say, gluten-free.

Despite many claims, no scientific evidence shows that eliminating dietary lectins will cure any medical disorders or conditions, including autoimmune diseases. Your friend may credit her weight loss success and better health to her diet, but I would question if she also eliminated other things that may have been contributing, such as limiting sugar, processed foods and excess salt.

Some research seems to indicate taking in large quantities of raw lectins could negatively affect health. But the amount you'd need to consume daily to get to that level is much higher than a typical diet would include. And other studies have shown that lectins break down when processed or cooked, so the risk of adverse health effects arising from lectin-rich foods that are not raw is not cause for concern.

In addition, most foods that contain lectins are recommended as part of a healthy, well-balanced diet. A large body of scientific evidence clearly supports the benefits of a diet rich in fruits, vegetables, whole grains, and nuts and seeds.

The health benefits you receive from including those foods in your diet outweigh any perceived benefits from avoiding foods with lectins. With that in mind, a diet that avoids lectins is not one most dietitians would typically recommend.

If you have a medical concern triggering symptoms that seem to be related to the foods you eat, speak to your primary care provider about having a consultation with a dietitian. Likewise, if you are simply eating a diet that includes a variety of foods and you're having symptoms that make you feel unwell, it often can be difficult to pinpoint the specific source of the problem on your own. It could be a food allergy or a food intolerance, or it may not be related to your diet at all.

Thus, it is important to speak to your health care professional to review and sort out the cause of your symptoms. Some medical centers have dietitians who specialize in gastrointestinal issues, and those professionals can help in these cases. Take time to speak with a health care professional who can review your diet and offer suggestions for modifying it in a way that may ease your symptoms.

A dietitian may recommend, for example, a short-term elimination diet, excluding certain categories of foods that tend to cause allergic reactions most often. Once those foods have been taken out of a diet, then they can carefully be reintroduced to identify possible causes of food-related symptoms. Based on that or other evaluations, a dietitian can make recommendations that fit the situation.

Rather than using a generalized approach and trying to apply it to everyone such as avoiding all food with lectins a diet that's structured and overseen by a dietitian and based on scientific evidence can be customized to accommodate a person's sensitivities. That type of systematic approach typically yields better long-term results than just avoiding a certain kind of food or a food ingredient and hoping to feel better. Katherine Zeratsky, R.D.N., Endocrinology/Nutrition, Mayo Clinic, Rochester, Minnesota

___

2022 Mayo Clinic News Network. Visit newsnetwork.mayoclinic.org. Distributed by Tribune Content Agency, LLC.

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Mayo Clinic Q and A: Is a lectin-free diet beneficial? - Union Democrat

Anti-aging face massage is a popular offering in many salons and spas. Advocates of the technique say it temporarily plumps the skin or that it can produce long-term changes in appearance.

A small number of studies have tested facial massage techniques and suggest that massage might improve blood flow, plump the skin, or subjectively improve the appearance of the skin.

However, studies on the topic have significant shortcomings, such as a low number of participants and no long-term follow-up. As a result, there is no conclusive scientific proof that facial massage works to significantly change the visible signs of aging on the skin.

Read on to learn more about anti-aging face massage, including types and techniques.

Some facial massage practitioners claim that massage may help reduce the signs of aging, either immediately or over time, with regular treatments. There is some evidence to support this claim, but it is weak.

For example, a 2018 study assessed the effects of massage rollers on the skin over 5 weeks. Researchers performed massage on the right cheek of 12 study participants. At the end of 5 weeks, there was greater vasodilation a measure of blood flow in only the right cheek.

This suggests that massage might help improve circulation. This could, in theory, promote the delivery of healthy nutrients to the skin, improve skin plumpness, or promote skin healing. However, the study was very small, so more research is necessary to confirm this.

A 2021 pilot study suggests that facial massage might offer the appearance of lifting in the cheeks. Drawing on CT scans of a cadaver and six volunteers, researchers concluded that massage could help improve facial mobility, potentially making the skin look younger or more lifted.

A 2022 study by some of the same authors used a similar CT scanning technique in five volunteers, who massaged their cheeks for 2 weeks. Researchers found that massage thinned the skin, helped lift the skin, and subjectively improved the skins appearance. Again, though, this was a very small study.

A 2017 study that used skin samples in a laboratory setting found that skin massage increased the expression of the decorin, fibrillin, tropoelastin, and procollagen-1 in the skin. These substances give skin structure and elasticity.

In the same study, researchers also tested an anti-aging cream along with massage on the skin of 20 white women aged 6575 years. They also tested the cream alone in a similar group of 22 others.

After 8 weeks, an evaluator who did not know which treatment each person had received rated their skin on various measures of aging and elasticity. The group that used the massage and cream had better results.

No single type of face massage is proven to work better than others when it comes to reducing the visible signs of aging. There are various approaches, including:

The only vital tools for a facial massage are a persons hands and a lotion or oil to reduce friction on the skin.

It is a good idea to choose oils that suit a persons skin type. For example, people who are concerned about acne can opt for noncomedogenic oils, such as jojoba oil. These are less likely to block pores.

People can use their fingers, thumbs, the heel of their hands, or a tool to massage the face. Some tools people may find helpful include:

There are many ways to massage the face. For beginners trying it at home, here are some steps to try:

People can finish their message with effleurage. If they wish, they can leave the oil on the skin to sink in or wash it off with a cleanser.

The risks of facial massage are very minimal. In some cases, a person may experience the following:

Other minimally-invasive treatments that may increase circulation and plump the skin include:

Anti-aging face massage may help promote better circulation, temporarily plump the skin, and offer a relaxing experience. However, scientific evidence for this so far is limited, and there are no long-term studies showing it creates significant changes to the appearance of the skin over time.

If people want to try an anti-aging face massage, they can use a noncomedogenic oil and their hands to gently manipulate the skin. Alternatively, there are various massage tools to choose from.

Facial massages are unlikely to be harmful, painful, or cause side effects, as long as a person does not apply too much pressure.

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Anti-aging face massage: Benefits, tools, and how to try - Medical News Today

Gastroesophageal reflux disease (GERD) is a chronic disease in which stomach contents re-enter the esophagus and damage the lining of the esophagus.

This condition is common, affecting around 20% of people in the United States.

GERD can be a painful and uncomfortable condition, especially when left untreated. Fortunately, there are many medical and lifestyle interventions that can help you better manage your GERD symptoms.

In particular, the foods we eat have been linked to improving or worsening GERD symptoms. One ingredient that has been thought to worsen GERD symptoms is gluten, which is a protein found in wheat products.

This article discusses the relationship between GERD and gluten, including whether gluten actually worsens GERD symptoms, and provides helpful tips for managing your GERD.

The relationship between gluten and GERD isnt well understood, but some research shows a link between celiac disease an immune disorder affecting up to 1% of people that requires the complete avoidance of gluten and GERD.

However, celiac disease can be difficult to diagnose, so more people may have it than we think.

A recent clinical trial also suggests that there may also be a link between GERD and non-celiac gluten sensitivity (NCGS), which might affect up to 13% of people.

In an older 2008 study, researchers investigated whether a gluten-free diet (GFD) would improve GERD symptoms in people with celiac disease compared with a control group of people without celiac disease.

After 6 months on a GFD, only 20% of celiac participants and 30% in the control group had a recurrence of GERD symptoms. Note that the participants also took proton-pump inhibitor (PPI) medications, which are standard treatments for GERD.

At 1 year, no additional people in the celiac group experienced GERD symptoms, but a total of 60% of participants in the control group did.

At 2 years, the celiac group continued to have no additional recurring GERD symptoms, but 85% of the control group had GERD symptoms.

These findings suggest that if you have celiac disease and GERD, following a gluten-free diet while taking PPI medications may help to manage GERD symptoms. Going gluten-free is less likely to help with GERD if you dont have celiac.

Another older study supports that idea.

The study found a strong correlation between untreated celiac disease and GERD symptoms: 30% of people with celiac reported moderate to severe GERD symptoms, compared with only 4.7% of people without celiac.

After adopting a GFD for three months or longer, participants with celiac disease saw significant improvements in their GERD symptoms.

Some older studies have also found correlations between celiac disease, NCGS, and GERD. That said, other studies found no correlations between celiac disease and GERD, so more research is needed.

Some people with GERD who have either NCGS or no formal diagnoses may still benefit from a gluten-free diet.

Even though theres a lack of research on the link between NCGS and GERD, some people with NCGS experience symptoms like reflux after eating gluten.

A recent study analyzed the effects of a dietitian-monitored GFD in people who had symptoms consistent with celiac disease, including reflux and GERD, but for whom blood tests didnt show the markers necessary for a formal diagnosis.

Many of the participants showed improvement after following the GFD, leading researchers to suggest that they may have had whats called seronegative celiac disease meaning, celiac disease that isnt detected by a blood test.

Therefore, some people with GERD symptoms who dont have a diagnosis of celiac disease or non-celiac gluten sensitivity may still benefit from limiting or avoiding gluten.

If youre considering a GFD to help with your GERD symptoms, its a good idea to work with a registered dietitian to make sure youre not missing out on important nutrients.

The mechanism behind how celiac disease affects GERD symptoms isnt well-established.

Its thought that certain symptoms of celiac disease may contribute to the development of GERD, such as:

These symptoms may increase stomach acid entering the esophagus, causing GERD symptoms. This likely means that its not gluten itself causing GERD for people with celiac disease, but the symptoms of their celiac.

Beyond this, no studies have found that following a GFD provides any symptom relief for people with GERD but not celiac disease or NCGS. Thus, a GFD is unnecessary for most people with GERD.

In fact, while a GFD can be healthy and is medically necessary for some people, a poorly-planned GFD may increase the risk of:

Plus, a GFD can be expensive to follow long term, and since its somewhat restrictive, it can affect your social life and relationship with food.

There are many useful nutrition and lifestyle tips that may help reduce your GERD symptoms, such as:

While lifestyle modifications can help reduce symptoms of GERD, its important to work closely with a healthcare provider who can provide personalized recommendations.

If symptoms worsen, they may recommend more invasive interventions, such as surgery.

Here are some questions people often ask about gluten and GERD.

To date, there is no evidence that following a gluten-free diet will help with acid reflux.

However, if you have celiac disease, following a gluten-free diet is necessary to manage that condition, and it may also reduce your acid reflux or GERD symptoms.

There is currently no evidence that gluten negatively affects the esophagus in people who dont have celiac disease or non-celiac gluten sensitivity.

However, if you have celiac disease or NCGS, gluten may interfere with the small intestine and lead to digestive issues.

One small study also found changes in the mucosal lining of the esophagus in people with celiac disease, and a recent clinical trial found high rates of esophageal lining damage in people with NCGS.

Some research suggests that certain foods may irritate and weaken the lower esophageal sphincter, which normally prevents stomach acid from re-entering the stomach.

Common triggers include high fat foods, acidic foods (like tomatoes, oranges, and vinegars), chocolate, carbonated beverages, alcohol, caffeine, herbs and spices (like mint, chili pepper, black pepper, cayenne, and nutmeg), and spicy foods.

That said, not everyone will need to limit or reduce these foods. If you suspect a food is making your GERD worse, try eliminating it for 24 weeks. If symptoms dont improve, then you can reintroduce it back into your diet.

The relationship between GERD and gluten is not well-established.

There is some research that links celiac disease and non-celiac gluten sensitivity with increased risks of GERD and worsened symptoms, but this is likely a side effect of the condition rather than gluten being the main culprit.

Therefore, unless you have celiac disease or NCGS, there is no need to eliminate gluten from your diet to manage your GERD symptoms.

Instead, other lifestyle modifications such as quitting smoking, limiting alcohol, maintaining a moderate weight, and changing some eating practices may help.

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Gluten and GERD: What's the Relationship? - Healthline

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