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Here's some good news if you are one of the 88 million American adultsthat's 1 in 3 peoplewho have prediabetes (84% don't know it, so take this test to see if you might): losing a little weight may help you avoid getting type 2 diabetes, a chronic condition that affects how your body metabolizes sugar. And diabetes is certainly something to avoid; it often worsens into other health problems like cardiovascular disease, eye damage, kidney disease, and dementia.

The good news is that with some simple lifestyle adjustments, it's not too difficult to decrease your risk of developing diabetes. A large, long-term study of people with prediabetes found that those who lost just 7% of their body weight by eating fewer calories and exercising 150 minutes a week reduced their risk of developing type 2 diabetes by 58%. Prediabetics who were age 60 or older who lost that amount of weight saw a 71% reduction in risk. That equates to just 20 minutes of exercise a weekand it doesn't have to be in a gym. Walking at a brisk pace of 3 miles per hour can count towards your exercise minutes. (Related: 30 Tips When You're Walking for Weight Loss.)

The landmark study suggests that losing a modest amount of weight through diet and exercise is one of the best moves you can make to dramatically improve your health today. What's a modest amount? For someone who weighs 160 pounds, 7% weight loss amounts to about 11 pounds. You can lose that in two or three weeks of fairly easy lifestyle changes. For someone weighing 280 pounds, that's about 20 pounds to reap the diabetes prevention effects, according to the study.

You can follow a CDC-approved curriculum with lessons, handouts, and other resources based on the National Diabetes Prevention Lifestyle Change Program used by participants in the study.

Examples of lifestyle changes to reduce your risk of diabetes include: dealing with stress, stop smoking, exercising, and watching your alcohol intake. And for some helpful weight loss diet tips check out The 12 Best Carbs to Eat for a Flat Belly.

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The One Way to Slash Your Diabetes Risk 60% | Eat This Not That - Eat This, Not That

Trish Brimhall of Nutritious intent says one of the first things to get cut from our healthy habits when holidays shake up our routines is breakfast. Some even plan to skip breakfast on holiday meal days. But skipping breakfast only leads to loss of energy, mood changes and decreased ability to think and focus. Plus, oftentimes, breakfast skippers more than make up for lost calories later in the day by eating more later into the evening.

Brimhall, a registered dietician nurse says a simple solution for busy holiday mornings is grabbing a piece of fruit and a Premier ProteinShake. Premier Protein Shakes with Oats feature a smooth and creamy texture20g of protein, 8g of whole grain oats and the added benefit of 7g of fiber. They have 150 calories and 1g of sugar. You can enjoy it cold straight from the container or pour it into a microwave safe container and heat it up for a warm start on a cold morning. Pair that with a piece of fruit and youve got a great breakfast on the go.

Check in and be present. Paying attention to your hunger and fullness levels is the best rule of thumb whether it is the holidays or not. Make a point this year to enjoy and savor what you eat. Being present and putting your bodys signals back in charge can help control over all portion size and prevent the misery of overeating.

Prioritize produce. Whether eating out or celebrating at home, make fruits and veggies a priority. Fruits and veggies will fill you up with fiber & water and have plenty of healthy plant compounds to keep your inflammation down and immune function up. Want that dip or cheese ball? Choose carrots or sugar snap peas instead of chips or crackers.

Ditch the guilt. Regardless of your eating experiences this month, dont give in to any guilt that could potentially lead to dieting come January. Dieting is dangerous and ultimately doomed to fail long term, so savor the holidays and give up the guilt.

Connect with Trish at http://www.nutritiousintent.com

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Christmas and Nutrition: How to stay on track during the holidays - ABC 4

The benefits of tea seem endless. It's been shown to lengthen your life, boost your metabolism, promote weight loss, support memory, and more.

But you've probably heard the saying: "too much of a good thing can be a bad thing." And that mantra holds true even for a healthy drink like tea.

Tea comes from tea leaveslike black, green, and whitethat are caffeinated. (Herbal teas don't have any caffeine, and they won't typically be judged against tea leaf teas when it comes to overdoing it.) As you're probably aware, many of the same 5 Side Effects of Drinking Too Much Coffee due to high caffeine intake can also apply to a caffeinated beverage like tea.

Moderate tea consumption of under 3 cups of tea a day can convey a myriad of health benefits, but drinking too much tea, which is exceeding 34 cups per day, has been linked to a few negative side effects.

Read on to discover what can happen to your body when you drink too much tea, and remember, as long as you drink tea in moderation, you can reap the 7 Amazing Benefits of Drinking Green Tea.

Tanninsthe polyphenol compounds that make drinks like tea and wine taste bittermay inhibit the body's absorption of iron, when consumed in excess (more than 4 cups), according to a study published in Food Research International. They bind with iron, specifically non-heme iron, that is found in plant foods such as spinach, beans, and nuts. While a Current Developments in Nutrition review found that tannic acid and tea consumption can impair iron bioavailability, they also note that a lack of long-term studies means that they can't draw any conclusions to whether this habit can negatively affect your health. Worst case scenario, make sure you're eating enough iron-rich foods on a regular basis.

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As is the case with almost any food that is cultivated nowadays, tea leaves can contain or absorb various toxic compounds from the soil or through harvesting methods. Studies have discovered levels of toxin in many different types. For example, aJournal of Toxicology study found that when researchers tested 30 types of teawhich included black, green, white, and oolong varietiesall of them contained lead.

As the researchers increased steeping time, levels of lead increased. All brewed teas contained trace levels of lead, but 73% of teas brewed for 3 minutes and 83% brewed for 15 minutes contained levels considered unsafe for consumption during pregnancy and lactation. Aluminum levels were above recommended guidelines in 20% of brewed teas. At this point, the researchers urge you to be aware that you may be exposed to these toxic elements, but that it's more important to take a look at your overall daily consumption of toxins, like those from tainted supplements or contaminated drinking water, rather than tea alone.

When researchers tested tea bags versus tea leaves, they found higher levels of fluoride in higher-priced, higher-quality tea bags, according to a Food Research International study. Brewing the tea for two minutes resulted in teas in the range of 3.6 to 7.96 milligrams per liter of flouride. That means if you consume more than four cups of coffee (one liter) a day, you could exceed the dietary reference intake (DRI) of 4 milligrams per day of fluoride. Researchers hypothesized that loose tea comes from harvesting different parts of the plant and the techniques used to do so. Consuming too much fluoride can damage teeth, bones, and joints. Note that the study only tested UK teas, so we may not be able to draw the same conclusions with US tea bags. At the least, it appears that opting for loose leaf tea is the way to go, and to not drink too much tea keep it to under 4 cups.

Related:10 Signs You're Drinking Too Much Tea

Tea contains caffeine. Less than coffeebetween 20 and 60 milligrams per cupbut if you're drinking too much tea, that caffeine adds up. Too much caffeine has been linked to sleep disruption, heartburn, headaches, and anxiety. Each of these negatives effects tends to only happen when consuming caffeine in excess, between 100 and 200 milligrams per day. Depending on the variety of tea you drink, you may overdo it at anywhere between 2 to 10 cups of tea.

White, green, black teas with added citric acid may have higher levels of aluminum, cadmium, and lead, according to a study published in the Journal of Food Composition and Analysis. Lemon teas, in particular, contained levels 10 to 70 times higher than these other teas. So although citric acid is an antioxidant ingredient that increases phenolic compounds and beneficial tract element concentrations, like magnesium, it does come at the cost of increased availability of toxic metals.

To reduce your exposure, opt for loose leaf teas. The researchers note that infusions made from loose tea leaves possess a lower content of harmful elements as aluminum, cadmium, and lead compared to powdered bag teas. And if you want that lemon flavor, maybe try lemon water:What Happens To Your Body When You Drink Lemon Water Every Day.

Originally posted here:
5 Dangerous Side Effects of Drinking Too Much Tea - Eat This, Not That

Its finally time to say goodbye to 2020 and hello to 2021. It seems like this year, more than ever, everyone is ready to start fresh and turn over a new leaf. Goal setting via New Years resolutions is a standard part of this process, often revolving around the intention to improve nutrition, exercise or overall wellness and well-being.

Before setting resolutions, I encourage you to consider making your goals based on health behaviors rather than body composition, or aesthetics, which usually manifest as weight-loss goals. My goal is to make my arms look more toned, is a body-composition goal, while I want to become stronger is a health-behavior goal. The latter is what were going for. These health-behavior goals will teach you more about long-term behavior change, leading to improved health and happiness.

Research shows that one of the most effective ways to promote health-behavior change is through goal setting, which provides a strategy for self-regulation and accountability. When setting goals, its important to understand how they might relate to one another. For example, someone may set an overarching, general life goal of wanting to better manage stress. That same person may also want to increase physical activity levels as a means to improve cardiovascular health. Being motivated to achieve better heart health should ideally lead to higher or more frequent activity levels, which should then help decrease stress levels. Its not a surprise then that a research study determined that exercise and dietary goals go hand in hand achieving one might make it easier to achieve the other. This reiterates the importance of focusing on those health behaviors.

While the new year, new me spirit is welcome, its important that we create goals that will set us up for successful and sustainable behavior change. The key to long-term success is sustainability. I hope this goal setting guide utilizing the S.M.A.R.T. Method can serve as a straightforward template to help you accomplish any goal you set, at any time of the year.

Specific: Specificity is a must when it comes to making goals. Someone may set a goal to eat more fruits and vegetables. How often? How many servings? Do you want to eat more fruits and vegetables at every meal, every day? Or just some meals, some days? Writing out a goal as specific as possible will make it easier to determine if you are accomplishing it, and if so, how frequently.

Measurable: Making goals that can be measured will solidify specificity. Lets say your goal is to walk more around the neighborhood. We need to know how much more by measuring mileage, steps, frequency, time or some other metric. This doesnt have to be anything fancy like the use of a Fitbit. If you know one loop around your neighborhood is 1 mile, that provides a measurable benchmark. To turn this into a trackable goal, aim to walk two loops instead of one in the evenings, four times a week, or walk for 60 minutes, instead of 45, around the neighborhood in the mornings, four times a week.

Attainable: In order to promote better health behavior, we want to set goals that are challenging, yet possible. Dont bite off more than you can chew. Its more effective to make a goal that is closer in proximity to achieving while keeping in mind some more distant goals as well. If you have a future goal of running a marathon, set some smaller, proximal goals to help you get there over time.

Realistic: While rising to a challenge is part of behavior change, we have to do a holistic assessment of any hurdles that may come up. If your goal is to start reading food labels to keep track of sugar, but you have never looked at a food label before, it would lead to more long-term success if you worked toward some food label education before taking this on.

Time-based: Scientists who dedicated years researching psychological theories related to goal setting define a goal as that which one wants to accomplish; it concerns a valued, future end state. Time is a way to produce a specific and measurable goal. For example, by declaring the goal of I will use one hour every Sunday afternoon to prepare my lunches for the work week, you give yourself a fixed amount of time to focus on this task that has an end state. Using that time to prepare your lunches may keep you from purchasing convenience food or fast food, which over time, may help lower cholesterol levels. Its all related!

Effective goals are challenging yet attainable, clear, feasible and timely. S.M.A.R.T. goal setting is a great method to try out when making your New Years resolutions. Take some time to reflect on and assess your short- and long-term aspirations regarding nutrition, exercise, health, or all of the above, by creating health behavior goals.

Emma Willingham is a registered dietitian who practices in an outpatient hospital clinic and through her private practice, Fuel with Emma. Willingham specializes in sports-performance nutrition, weight management and nutrition counseling, and aims to promote a resilient relationship between food, mind and body. You can find her on social media at @fuelwithemma.

Excerpt from:
Making New Years Resolutions? Use this SMART method. - Houston Chronicle

Gallstones are hard deposits that form in the gallbladder. About a quarter of people with gallstones need treatment, which is usually surgery.

According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), gallstones may range from the size of a grain of sand to the size of a golf ball.

Many gallstones do not cause symptoms. However, some can cause complications, such as an infection or a blocked bile or pancreatic duct.

If this happens, the blockage can cause severe and often sharp pain. In these cases, a doctor will likely recommend surgery to remove the stone.

This article discusses types of gallstone surgery, recovery, and aftercare.

According to the NIDDK, not all gallstones require treatment. Many do not cause problems, and these are known as silent gallstones. In fact, an estimated 5070% of gallstones are asymptomatic.

Gallstones are very common, affecting 1015% of people in the United States, according to the NIDDK. Every year, about a quarter of the people with a diagnosis of gallstones will need treatment, which is usually surgery.

However, there is a consensus among doctors from multiple specialties that people with asymptomatic gallstones should not undergo surgery due to the risk involved and the lack of any clear benefit.

That said, the type of gallstones a person has can make a doctor more likely to recommend surgery. There are two types of gallstones: cholesterol and pigment.

A doctor may be able to treat cholesterol stones without surgical intervention, but they would likely suggest surgery for pigment stones.

Pigment stones are stones that are brown or black. An excess amount of bilirubin in a persons blood can cause pigment stones to form.

According to the NIDDK, some common nonsurgical procedures include:

However, attempts to dissolve or break up the gallstones often do not work effectively. If they do not work, a doctor will likely recommend surgery.

If a persons doctor recommends gallstone surgery, they will offer specific instructions about what to expect and how to prepare.

According to the Society of American Gastrointestinal and Endoscopic Surgeons (SAGES), a person will need a full physical examination before undergoing surgery to determine if they are healthy enough for the procedure.

After the examination, the surgeon can discuss the procedure, including what to expect, and answer any questions.

Though instructions will vary, the SAGES indicate that the following are common preparation instructions to receive before surgery:

The gallbladder is not an essential organ to human life. A surgeon can safely remove the gallbladder with a surgical procedure called cholecystectomy.

There are two types of surgery for gallstones: laparoscopic/robotic and open surgery.

According to the NIDDK, surgeons are more likely to perform a laparoscopic procedure than an open procedure.

During laparoscopic cholecystectomy, a surgeon will use general anesthetics to put the person to sleep. Then, they will make three or four incisions and place devices, called ports, into the incisions to allow better access to the gallbladder.

The surgeon will use a small camera to help them remove the gallbladder, before sealing the openings with stitches or staples.

In some cases, they may use robotics to help with the surgery. These procedures are very similar to other laparoscopic cholecystectomies. The only difference is that the surgeon will manipulate the robot to perform the procedure.

During the procedure, they may need to remove gallstones that are blocking one or more bile ducts. They may need to use X-ray to help them see any additional stones.

A surgeon may perform open cholecystectomy if the laparoscopic procedure does not go well. They may also choose to perform the procedure if the gallbladder is:

According to the SAGES, some other reasons a surgeon may switch to an open procedure include:

A persons recovery time depends on the type of surgery they had and any complications that arose.

After laparoscopic cholecystectomy, a person can often go home the same day or the next day. They can expect to return to normal activities within 1 week.

After open cholecystectomy, a person may need to stay in the hospital for up to a week. During this time, doctors will provide follow-up care. A person can often return to normal activities within 1 month.

According to the NIDDK, complications from gallbladder surgery include a persons bile ducts developing an infection. This may require additional surgeries.

For optimal healing, the person will need to keep the incisions clean and dry, change the bandages regularly, and follow all advice from their doctor. Taking over-the-counter pain medications can help people manage any pain.

A doctor may also recommend some short-term dietary changes, such as eating small, light meals for several days following surgery and following a low fat diet for a few weeks.

The SAGES recommend that a person be as active following the procedure as they can be. They suggest walking or doing other light exercises to help keep the body moving.

The surgeon will likely schedule a follow-up appointment for about 23 weeks after the procedure, according to the SAGES.

People may way to contact their doctor as soon as possible if they experience any of the following symptoms:

According to a 2011 review of studies, there are limited quality data on long-term outcomes for people who undergo gallbladder surgery.

People may need to make some long-term dietary changes after gallbladder removal.

However, according to research in The Journal of the Academy of Nutrition and Dietetics, there is no set standard for dietary changes after cholecystectomy.

Instead, each person should have a unique dietary plan depending on how their body reacts to the loss of the gallbladder.

Research suggests that people with diarrhea after gallbladder removal should increase their fiber intake slowly over several weeks.

Meanwhile, a person with acid reflux after surgery should eat small meals and avoid foods that may make it worse, including caffeine and alcohol, tomato-based foods, spicy foods, and mint.

Gallstone surgery is a common treatment for obstructive or frequent gallstones that cause symptoms. Laparoscopic surgery is more common than open surgery.

People can talk with their doctor about the option that is right for them. They can typically expect their quality of life to improve following the procedure.

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Gallstones surgery: Types, what to expect, recovery, and aftercare - Medical News Today

Protein is the building block of life and helps to boost metabolism that supports the weight loss process. So, it seems fair to increase protein intake when trying to shed kilos. In this process, most people forget that even if the protein is good for health, it should be consumed in moderation. There is absolutely no harm in having paneer and eggs together. In fact, there are several dishes in which both the food items are used. The only thing is that you need to consume protein as per the recommended daily allowance.

Mumbai based Nutritionist, Dr Seema Khanna, also suggests that there is no harm in taking these two food products together, but you need to divide your daily protein intake equally between the three meals of the day.

"It is healthy to consume egg and paneer when trying to shed kilos. But the important part is to calculate the protein according to body weight. The total daily recommended amount of protein should be divided among the three important meals of the day," she said.

This is because our body cannot store protein, like other nutrients. So, once its needs are met, the extra calories are used for energy or are stored as fat. This can lead to temporary weight gain. Apart from this, excessive intake of protein can lead to other health issues like dehydration, constipation and in the long-term, it can damage your kidneys.

Dr Priyanka Rohtagi, Chief Clinical Nutritionist, Apollo Hospitals also suggests that protein is important and there is no harm in combining these two foods. She asserted that a high protein diet helps to achieve better satiety and support glycemic control.

Read more:
Weight loss: Is it healthier to have eggs and paneer in the same meal? - Times of India

Research shows that a diet rich in plant-based foods like fruits and vegetables is tied to a reduced risk of several diseases.

Image Credit: Marko Geber/DigitalVision/GettyImages

One of the easiest ways you can start improving your overall health is by going plant-based. From your gut to your heart and brain, nearly every part of your body benefits when you add more fruits, vegetables, nuts, seeds and legumes to your plate.

Keep in mind that following a plant-based diet doesn't mean you have to be vegetarian or vegan if you love foods like Greek yogurt, cheese or fish.

"A plant-based eating pattern may or may not include animal products, but the frequency of animal product consumption and the portion sizes of animal products are smaller than the conventional American diet," Kelly Jones, RDN, CSSD, explains. By including more whole plant foods, you'll get more vitamins, minerals, antioxidants and fiber.

"Incorporating a plant-based lifestyle actually helps people increase variety in their diet," Jones says. "People become more adventurous with vegetables and legumes they've never tried or never given a second chance, and begin adding more flavor, spices and even a greater variety of cuisines into their regular eating pattern."

And don't worry, you'll get enough protein: "Standard portions of proteins, animal-based or not, tend to be much larger than what the body needs for optimal function and many people don't recognize the protein available from grains, vegetables, nuts and seeds all add up in meals and snacks," Jones says.

So start adding a few animal-free foods to your diet every day remember, you don't have to overhaul your eating habits all at once to begin reaping these plant-based diet benefits.

Looking to lose weight for good? Noom gives you the support and tools you need to stay focused and achieve your weight-loss goals.

1. Its Good for Your Gut

"Plant-based diets tend to better support gut health and the microbiome, which science is continuing to tell us impacts many areas of health from immune system function to metabolism and mood," Jones says.

This is largely due to the fiber and antioxidants, compounds that protect your cells from damage, found in plants. "Since plant foods are the only source of fiber and fermentable carbohydrates known as prebiotics, and they offer tens of thousands of phytochemical antioxidants, the bacteria in the lower digestive tract are better supported when diets are rich in whole plant foods," Jones says.

Your digestive system is home to about 100 trillion bacteria (both good and bad!), and while everyone has a unique microbiota, certain collections of bacteria are known to be found in healthy people, per Harvard Medical School.

The latest research suggests that certain healthy gut bacteria are linked to lower susceptibility to rheumatoid arthritis and offer a possible treatment or prevent inflammation that contributes to fatty plaque build-up in arteries.

"One of the most fascinating areas of nutrition to me is how it impacts mental health, and studies have shown vegetarian and vegan diets to reduce psychological distress and reports of anxiety, depression and fatigue."

2. It Supports Your Immune System

"Eighty percent of our immune system is in our gastrointestinal tract, and it's good for the immune system to have a healthy microbiome," says Lauren Graf, RD. "The best way to do that is to feed the good bacteria. A lot of the fiber found in plant foods like bananas and artichokes serves as prebiotics, which are food for probiotics."

Plant foods are also filled with nutrients that can help strengthen your immune system. Just a few of the many helpful vitamins and minerals found abundantly in fruits and vegetables include:

3. It Helps Lower Inflammation

You've likely seen powders and potions that tout antioxidant and anti-inflammatory benefits, but it's really best to get your antioxidants through a plant-based diet.

"When we get our nutrients from whole foods, they tend to be more bioavailable than supplements," Maya Feller, RD, CDN, says. "Plus, when we eat whole foods, in general, we don't worry about toxicity."

Antioxidants are important because they can prevent or delay some types of cell damage. While diets high in vegetables and fruits (great sources of antioxidants) have been found to be healthy, research has not shown that antioxidant supplements are beneficial in preventing disease, per the National Institutes of Health (NIH).

Your body naturally forms free radicals highly unstable molecules that can cause oxidative stress, a process that leads to cell damage when you exercise, digest food, smoke or are exposed to sunlight or air pollution, according to the NIH. This oxidative stress is believed to play a role in a variety of diseases such as cancer, heart disease, diabetes, Alzheimer's disease, Parkinson's disease and even eye disease like age-related macular degeneration and cataracts.

"When we think about lowering inflammation with a plant-based diet, it really leads back to gut health," Feller says. "The gut is involved in managing inflammatory properties, and plants have fiber, polyphenols and phytonutrients that all help with reducing inflammation."

4. It Helps You Maintain a Healthy Weight

Eating more vegetables and fruits promotes long-term weight stability or weight loss in women, per a June 2020 review in Nutrients. This may be because the fiber in fruits and vegetables helps you to feel satiated faster and because veggies and fruit are low in fat and calories. (It's worth noting that the Hass Avocado Board funded this review, but it's still notable because it specifically looked at how higher vegetable and fruit intake affects weight loss largely in women and was the first review to do so.)

The review included one prospective study that found the top five fruits for weight loss were blueberries, apples, pears, prunes, strawberries and avocados. Meanwhile, the top five non-legume vegetables for weight loss were broccoli, peppers, summer squash, cauliflower and Brussels sprouts.

What's more, shifting to a plant-based, low-fat diet is linked to increasing the body's metabolism to the point of reducing excess body fat, per a November 2020 study in JAMA Network Open. By the end of the trial, the plant-based group had an average 18.7-percent increase in after-meal calorie burn and a lost about 18 pounds, as well as saw a decrease in insulin resistance and body fat particularly visceral fat, a dangerous type of fat stored around internal organs.

The U.S. Centers for Disease Control and Prevention (CDC) recommends eating more fruits and vegetables as a healthy way to lose or maintain weight. The water and fiber in fruits and vegetables add volume, so you can eat the same amount of food for fewer calories (while still feeling satiated!) when you focus on produce.

5. It Keeps Your Heart Healthy

Going plant-based helps you replace unhealthy saturated and trans fats with plant-based fats that contain heart-protective polyunsaturated and monounsaturated fats, Feller says.

And while limiting animal foods can reduce your cholesterol levels, eating more fiber particularly soluble fiber actually helps to bind with cholesterol in our gut and pull it out of our bodies, Graf says. "It naturally lowers your cholesterol."

A plant-based diet is tied to a lower risk of diabetes, and diabetes and heart disease often go hand in hand, per the CDC. If you have diabetes, you are twice as likely to have a stroke or heart disease than someone without diabetes (and at a younger age). You're also more likely to have heart disease the longer you have diabetes.

"One thing that a lot of people are surprised by is that plant-based diets are very effective for preventing or reversing insulin resistance," Graf says. "When we look at real clinical trials of people following plant-based diets versus higher-fat animal diets, consuming beans, whole grains, vegetables, fruits, nuts and seeds seems to lower insulin resistance, hemoglobin A1C levels [a measure of sugar in the blood] and your risk for developing type 2 diabetes."

These studies explore the link between conditions involved in heart health and a plant-based eating plan:

6. It's Linked to a Reduced Risk of Cancer

Eating many plant-based foods has been linked with lower cancer rates, likely because plants produce protective phytochemicals that are anti-inflammatory plus, they help you eat more fiber, per the Mayo Clinic.

Diets rich in both soluble and insoluble fiber were linked to a lower risk of getting breast cancer before menopause compared to lower-fiber diets, per a March 2016 study published in Pediatrics.

Meanwhile, every 10 grams of fiber daily is linked to a 10-percent reduced risk of colon cancer, according to a November 2011 study in the BMJ.

7. It Benefits Your Brain

Researchers have found that the Mediterranean-Dash Intervention for Neurodegenerative Delay (MIND) diet is linked to a lower risk of Alzheimer's Disease by up to 53 percent in those who adhere to the diet rigorously and by 35 percent in those who stick to it moderately well, per a February 2015 study in Alzheimer's & Dementia.

The MIND diet emphasizes brain-healthy food groups, which are largely plant-based. It also outlines five unhealthy groups to limit, including red meats, butter and cheese.

"Plant-based diets are linked to better brain health, especially as we age," Jones says. "The MIND diet is very rich in plants with a very small inclusion of animal products, and is well-researched to have an association with improved neurological function and reduced risk of Alzheimer's disease."

A plant-based diet may also be able to influence brain function though the exact mechanisms are still unclear and more research is needed, per a September 2019 review in Translational Psychiatry.

"One of the most fascinating areas of nutrition to me is how it impacts mental health, and studies have shown vegetarian and vegan diets to reduce psychological distress and reports of anxiety, depression and fatigue," Jones says. "The Mediterranean diet is one of the most popular plant-based diets and also has links to reductions in depression, anxiety and stress despite the inclusion of fish and very small amounts of meat and poultry."

8. You'll Have More Energy

Plant-based foods are beneficial for your digestive system in several ways, which may help you feel more energized and satiated throughout the day.

"An increase in nourishing carbohydrates, vitamins, minerals and antioxidants as well as the decrease in saturated fat and heavy animal proteins can leave people feeling lighter, more energetic and with an improved mood," Jones says.

What's more, although many fad diets emphasize excluding carbs, it's the type of fuel your body prefers.

"In meat-heavy American diets, fat and protein tend to be ingested in higher amounts than needed, so smaller percentages of energy come from carbs," Jones says. "While this may sound in line with some trendy diets, carbs are the most efficient and preferred source of energy for the muscles and the central nervous system. Shifting to a more plant-based diet increases intake of the usable energy that our bodies thrive off."

"We also think of antioxidants as beneficial for long-term health, but in the short term, they work synergistically with each other as well as with our macronutrients, vitamins and minerals to support our metabolism, reduce inflammation and play a role in immune function. This can in turn improve energy levels and mental clarity," Jones adds.

Plant-based diets help improve blood thickness, helping more oxygen reach the muscles and improving athletic performance, per a January 2019 review in Nutrients. They also improve arterial flexibility and diameter to lead to better blood flow while a single high-fat meal can impair arterial function for several hours.

You may not even realize how sluggish you're feeling until you make the shift to a plant-based diet. "When you're eating food that's easier for our body to break down, I believe that can improve energy levels," Graf says. "Sometimes, people will say they didn't realize how bad they were feeling or how much better they could feel until they changed their habits."

9. It's Linked to a Lower Risk of Osteoporosis

More research is needed, but some theoretical findings suggest that a long-term plant-based diet is associated with lower rates of osteoporosis, per an August 2020 review in Current Opinion in Endocrinology, Diabetes and Obesity.

There'ss also no evidence that a plant-based diet, when followed carefully to maintain adequate calcium and vitamin D levels, has negative effects on bone health.

10. It's Tied to a Lower Risk of Kidney Disease

Although there were once concerns about protein and amino acid deficiencies with plant-based proteins in people with chronic kidney disease (CKD), those were debunked years ago.

A March 2019 paper in the Journal of Renal Nutrition concluded that not only can you eat a plant-based protein diet if you have chronic kidney disease, but it may even improve your condition.

"Those substituting animal-based proteins for plant-based proteins have shown reductions in severity of hypertension [high blood pressure], hyperphosphatemia [an electrolyte disorder] and metabolic acidosis [an accumulation of acid in the body]," note the researchers.

See more here:
10 Plant-Based Diet Benefits Backed by Research - LIVESTRONG.COM

More than 60 clinics have been opened in England to help the thousands of people suffering from long-term symptoms of coronavirus.

Research shows that one in five people develops long COVID symptoms including brain fog, anxiety, depression, breathlessness and fatigue.

Around 186,000 people have suffered problems for up to 12 weeks, according to the Office for National Statistics.

The clinics bring together doctors, nurses, physiotherapists and occupational therapists to offer both physical and psychological assessments and refer patients to the right treatment and rehabilitation services.

They are accessed via a GP's referral.

Tom Stayte, a 32-year-old creative entrepreneur based in London, has suffered long-term sympstoms for months. This is his experience with the illness.

"If you'd have told me back in March that my 'mild' case of Covid-19 would lead to a life-changing illness of nine months and counting I'd have laughed, yet here I am.

"I thought being young and fit would protect me, I was wrong. I used to run marathons, now struggle with even gentle yoga.

"Not a day goes by without some sort of symptom or pain. At times I feel like a prisoner inside my own body.

"I look back at my old life and realise what a privilege it was to wake up every morning with good health."

"After thinking I'd recovered in March, the illness roared back at the beginning of May with a bewildering array of symptoms.

"A tight band crushing around my chest and restricting my breathing, drenching night sweats, muscle spasms, skin rashes, bulging blood vessels, slurred speech, difficulty swallowing, nerve pain, abdominal pain, weight loss, cognitive problems, confusion, phantom smells, tastes and sounds, numbness and tingling in my limbs. The list goes on.

"I felt like my body had been hijacked

"I was terrified, but my GP, hospital doctors and consultants, kept insisting I was suffering from anxiety. When doctors couldn't explain my symptoms with a blood test or scan, they often denied I was sick at all or downplayed my symptoms.

"I felt like I was going mad. I cried when I finally found an online patient group and I realised I wasn't alone. We now know that one in 10 people who catch COVID-19 go on to suffer from Long COVID.

"I was shocked to learn this is known as medical gaslighting - when difficult-to-diagnose symptoms are dismissed as 'anxiety' or 'all in your head', and that I had got just a small taste of an experience that many women and many in the BAME community know all too well.

"Although things have improved since the summer, 'normal' still feels a long way off. Nobody really knows when we'll get better, or if we'll get better at all. Nobody has lived through this illness before and the research doesn't exist yet.

"But if this long and humbling illness has taught me anything, it's to be compassionate and patient - both with myself and others. In order to heal we must all - patients, doctors and scientists - work together and create a genuinely holistic approach to treating Long COVID.

"The long haulers I've connected with over the last nine months are the strongest, most resilient and resourceful people I have ever met. Just because we don't know how to cure this yet, it doesn't mean it's not possible. I believe it is and I will never, ever give up."

See original here:
Long COVID: 'I thought being young and fit would protect me - I was wrong' - Sky News

If you're trying to lose weight, you may experience common challenges, like slow progression or a weight loss plateau. But staying committed will pay off in the long run.

The best way to stay motivated will vary depending on the reasons you want to lose weight. You should always consult a doctor before beginning any weight loss plan to determine if losing weight is right for you and your own health needs.

Research shows having small targets to aim for leads to greater long-term weight loss than trying to lose weight without setting goals.

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Losing weight is easier when you have support from others, Spiewak says, especially if you can find a community of people with similar goals. Teaming up with friends or family members who also want to lose weight can help you stay motivated when you're struggling and allow you to hold each other accountable.

Mindfulness can be a powerful tool for establishing healthy habits and making nutritious food choices, Spiewak says. This is because mindfulness encourages us to slow down, acknowledge how we're feeling, and tune out distractions.

"Think about how your food tastes, how it feels on your tongue, and your favorite part of the food," Spiewak says. "This will stop you from eating too quickly which will help you not overeat, and this will help you be more present in the moment."

Exercise can be challenging. But if you don't like running, you don't need to force yourself to do it, Spiewak says.

The best way to exercise is to find a type of workout you like doing and can stick with:

Losing weight is hard and it's often not a linear process, Spiewak says. It's common to experience plateaus or even occasional weight gains.

It's crucial to forgive yourself when you experience a setback. An illness or a stressful day at work may cause you to falter - but staying committed to your long-term goals is more important than striving for everyday perfection.

You may have an undiagnosed medical condition that is inhibiting your ability to lose weight or may just need some professional help in setting realistic goals. A doctor or dietitian can also help you determine if losing weight is the right decision for you and your health.

Losing weight is a journey that presents challenges for nearly everyone. Setting attainable goals, finding a community of support, and forgiving yourself when you experience setbacks can help you stay motivated to reach your weight loss goals.

View post:
7 ways to stay motivated on your weight loss journey, according to a dietitian - Business Insider India

This study was originally published on PracticalCardiology.com.

A recent comparison by investigators at Childrens Hospital Colorado is offering insight into the effects of bariatric surgery versus standard medical therapy on future cardiovascular disease risk in obese teens with type 2 diabetes.

An analysis of the Teen-LABS and the TODAY studies, results suggest undergoing bariatric surgery was associated with nearly 3-fold reductions in long-term risk of heart attack, congestive heart failure, stroke, and coronary death among teenagers with type 2 diabetes compared to those only managed medically.

"Bariatric surgery is currently the only treatment available for youth with severe obesity and type 2 diabetes that results in considerable and durable weight loss and improvement in blood sugar levels in the majority of patients. With this study, our intent was to further demonstrate the benefits of bariatric surgery in adolescents by proving that it also leads to significantly lower long-term risks of cardiovascular disease, saidlead investigator Petter Bjornstad, MD, an endocrinologist at Children's Hospital Colorado, in a statement.

With the prevalence and societal burden of obesity and type 2 diabetes continuing to grow, Bjornstad and a team of colleagues sought to compare the 30-year risk for cardiovascular disease events among patients with type 2 diabetes and severe obesity. To do so, investigators designed their study to compare data collected from patients in the Teen-Longitudinal Assessment of Bariatric Surgery (Teen-LABS) the Treatment Options of Type 2 Diabetes in Adolescents and Youth (TODAY) studies.

From Teen-LABS, investigators identified a cohort of 30 participants who were of similar age and racial distribution as the 63 patients identified from the TODAY study for inclusion in the study. Of note, all patients from the Teen-LABS study underwent bariatric surgery and those from the TODAY study received metformin alone or in combination with rosiglitazone or intensive lifestyle intervention, with insulin therapy given for glycemic progression.

Patients from Teen-LABS had a mean age of 16.9 (SD, 1.3) years, 70% were female, 60% were white, and the mean BMI was 54.4 (SD, 9.5) kg/m2. Patients from TODAY had a mean age of 15.3 (SD, 1.3) years, 56% were female, 71% were white, and the mean BMI was 40.5 (SD, 4.9) kg/m2.

The primary outcome of the analysis was the difference in 30-year cardiovascular disease event score developed by the Framingham Heart Study. Investigators assessed this risk at baseline and again after 1 year and 5 years of follow-up.

At baseline, the likelihood of cardiovascular disease events was higher among those in Teen-LABS study than those in the TODAY study (17.66 [SD, 1.33] vs 12.11 [SD, .79]; P=.002). After 1 year, analysis indicated those in Teen-LABS had a significantly lower event risk than those in TODAY (6.79 [SD, 1.33] vs 13.64 [SD, 0.96]; P <.0001). Further analysis indicated this difference was sustained through the 5-year follow-up (adjusted P <.0001).

"The high cardiovascular disease risk observed in TODAY participants, despite their lower baseline BMI, underscores the inadequacy of standard medical therapy in mitigating the risk of cardiovascular events, and calls for more aggressive therapy in this at-risk population," saidThomas H. Inge, MD, PhD, Teen-LABS principal investigator, anddirector of pediatric surgery and the bariatric centerat Children's Hospital Colorado, in the aforementioned statement. "While longer-term studies are needed to determine whether the risk score predictions hold true, the long-term cardiovascular health prospects associated with bariatric surgery in adolescents appear to be very positive."

This study, Effect of surgical versus medical therapy on estimated cardiovascular event risk among adolescents with type 2 diabetes and severe obesity, was published in Surgery for Obesity and Related Diseases.

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Weight Loss Surgery Bests Medical Therapy for Reducing CVD in Obese Teens - Endocrinology Network

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