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Healthier foods are currently nearly three times as expensive as their less healthy counterparts, according to a new report from the Food Foundation.

The annual Broken Plate Report said dietary inequality, obesity levels, and critically low levels of healthy food consumption contributed to a broken current food system in the UK.

According to the study,foods that are high insugarand fat are only 40% of the cost of fruit & vegetables per each 1,000 calories.

In addition, the poorest fifth of the countrys households would need to spend 40% of their income on healthier food to be able to meet the governments Eatwell Guide costs, compared with 5% for the wealthiest fifth.

For people with less money available it is likely to be harder to afford and therefore eat varied and healthy diet rich in fruit & vegetables, saidDrKate Ellis of theUniversity of Cambridge. This leaves people reliant on less healthy, energy-dense foods to make up the majority of their diet. While these price differences remain, it will be hard to tackle dietary inequalities in the UK.

The survey also claimed one third of places to buy food in communities with lower incomes are fast food outlets, compared to one fifth in least deprived local authorities. Fast food consumption is linked to chronic diseases such as obesity and diabetes.

According to the report, over half of the children born in 2021 will experience diet-related diseases by the time they are 65 years old. Children in the most deprived decile were 10 times more likely to develop severe obesity by the age of 11 than those in the least deprived decile.

Some of this years findings are quite shocking and sets us all a big challenge for this year ahead, particularly those who work to change public policy and industry ambition for the benefit of consumers, said Food Foundation chair of trustees Laura Sandys.

The annual study showed that advertising spend on fruit & veg decreased in 2020 from the year before, corresponding to only 2.5% of the total food and soft drink advertising spend. It said that 92% of cereals and 96% of yoghurts marketed for children contained high or medium levels of sugar.

Our new Secretary of State for Health & Social Care must confront the food companies promoting and profiting from unhealthy processed food which, as we know, can lead to obesity and the worse outcomes from Covid-19, said Katharine Jenner, campaign director at Action on Sugar.

Meanwhile, the costs of vegetarian and plant-based meals generally dropped since last years survey, with 22% of ready meals being vegetarian or plant-based.

Eating Better executive director Simon Billing said that while there had been some progress on upping vegetable content in ready meals, there was still much more work to do to make healthier and sustainable food choices affordable for the general population.

The Broken Plate Report, which was funded by the Nuffield Foundation, was released ahead of the Henry Dimbleby-led National Food Strategy review. The NSF is expected to include strict recommendations to government to improve the food sector across all levels.

There has never been a more opportune time for the government and businesses to face the challenge of fixing our food environment head on, said Food Foundation executive director Anna Taylor.

Bold action will be required if we are to safeguard the future health of our children but is by no means impossible.

The Food Foundation report, now in its third year, uses 10 different metrics to analyse and track the progress of the UK food system. This years report was produced in collaboration with Nielsen, Eating Better, Action on Sugar and the University of Cambridge, among others.

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Healthier diets 'three times as expensive', claims Food Foundation report - The Grocer

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In a new study, researchers have found a positive association between the Southern diet which involves more fried food and sugary drinks and sudden cardiac death. They also linked the Mediterranean diet to a reduced risk of sudden cardiac death.

The research, which appears in the Journal of the American Heart Association, offers further evidence of the importance of diet to cardiovascular health.

Death certificates show that sudden cardiac death is a factor in 1 in 7.5 deaths in the United States. A key underlying cause is coronary heart disease.

According to the Office of Disease Prevention and Health Promotion (ODPHP), a person can improve their heart health by changing their diet. The ODPHP suggests that people eat a variety of fruit and vegetables, low fat dairy, whole grains, a variety of proteins, and unsaturated fats.

Research has shown that the Mediterranean diet, which focuses on legumes, vegetables, fruits, fish, and grains, can be protective against cardiovascular disease.

Researchers have also identified an inverse link between the Mediterranean diet and sudden cardiac death. However, the study had significant limitations, as it included a hugely disproportionate number of white participants and focused primarily on women.

In the present study, the researchers drew on data from the Reasons for Geographic and Racial Differences in Stroke Study cohort in the U.S. This cohort consists of 30,239 African American and white adults aged 45 years or older, who all joined the study between 2003 and 2007.

The researchers excluded participants who were missing appropriate recorded information or were unavailable at follow-up. This left them with a sample size of 21,069 for the current analysis. Of these participants, 33% were Black, and 56% were women.

A total of 56% of the participants lived in the Southeastern United States. This area is known as the Stroke Belt because it has had a higher-than-normal rate of death due to stroke since the 1940s.

The researchers took background health and demographic information from the participants at baseline and asked them to complete a food frequency questionnaire each year to show how many of 110 different food items they had eaten during the previous 12 months.

Looking at this data, the researchers were able to give each participant a Mediterranean diet score, reflecting their adherence to the Mediterranean diet.

The researchers were also able to identify five dietary patterns:

According to lead author Prof. James M. Shikany, who is a professor of medicine and associate director for research in the Division of Preventive Medicine at the University of Alabama at Birmingham, All participants had some level of adherence to each pattern but usually adhered more to some patterns and less to others.

For example, it would not be unusual for an individual who adheres highly to the Southern pattern to also adhere to the plant-based pattern but to a much lower degree.

The researchers attempted to contact the participants approximately every 6 months over a 10-year period, which enabled them to record any cardiovascular events, including sudden cardiac death. During this period, there were 401 recorded instances of sudden cardiac death.

The researchers found that the participants who had the closest adherence to the Southern dietary pattern had a 46% higher risk of sudden cardiac death than those who adhered to it the least closely.

Conversely, the participants who most closely adhered to the Mediterranean diet were 26% less at risk of sudden cardiac death than those who had the lowest adherence.

According to Prof. Shikany: While this study was observational in nature, the results suggest that diet may be a modifiable risk factor for sudden cardiac death, and, therefore, diet is a risk factor that we have some control over.

Improving ones diet by eating a diet abundant in fruits, vegetables, whole grains, and fish such as the Mediterranean diet and low in fried foods, organ meats, and processed meats characteristics of the Southern-style dietary pattern may decrease ones risk for sudden cardiac death.

However, Prof. Shikany believes that people who wish to move from a Southern diet toward a Mediterranean diet should not attempt to do so all at once.

I suggest small, gradual changes in ones diet they seem to be more sustainable, said Prof. Shikany.

For example: eating meat (especially processed meats) only a few days a week instead of every day and reducing the portion sizes; adding fish 1 or 2 days a week instead of always eating beef or pork; adding vegetables more frequently as a side instead of always potatoes or other starchy sides; cutting back on the number of sugar-sweetened beverages consumed each day; and cutting back on sweets, but not eliminating them (make them an occasional treat).

It really depends on what the persons baseline diet is, but there is almost always room to make small changes, with the goal of incorporating these changes into ones regular diet and building up to larger changes over time. However, large, wholesale changes in ones diet made all at once almost never last gradual seems best.

Prof. Shikany believes that both clinicians and the government have a role to play in improving peoples diet.

Regarding the medical profession, speak to patients about their diets at every possible occasion, said Prof. Shikany. Although nutrition science has made important advancements in what we consider to be a healthy diet as far as preventing chronic disease, the message does not always get to patients.

Just as patients are asked about smoking and exercise (or at least, they should be), they should also be asked about their diets during each regular checkup, and suggestions for improving their diets should be offered.

Regarding the government, there are disincentives on consuming foods that would not be considered healthy, such as taxes on things like sugar-sweetened beverages, that may be helpful.

I think we also should consider how we might provide incentives for eating more healthy foods, such as reductions in health insurance premiums for healthy eating, much as we provide for nonsmokers. Certainly, this would be harder to document for diet, and [it would] involve insurance companies rather than the government, but I think incentivizing healthy eating is an area worthy of discussion.

Looking to the future, Prof. Shikany acknowledged that further research is necessary to confirm and expand the initial findings.

The results of this study need to be corroborated in other populations and cohorts to see if our results hold up in study samples of different ages, in participants of varying socioeconomic status, and in underserved/under-resourced populations. In other words, we want to know how generalizable our results are, said Prof. Shikany.

Also, much more research is needed in the area of behavioral change related to diet how do we get people to make changes in their diets? We know much about how people should eat, but getting them to make changes really is the most challenging part of this.

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Sudden cardiac death: Which diets influence the risk? - Medical News Today

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Should you try "clean eating" as an approach to a healthy diet? People who try to follow a "clean eating" plan end up getting morehealthy servings offruits and vegetables into their diet than those who don't believe in a "clean eating" approach, research finds. If you're trying to eat clean for summer and consume more fruits, vegetables, and whole foods to have better immunity, energy and succeed at weight loss, taking a "clean eating" approach is a positive way to go.

Study subjects who followed the advice to "eat clean" by limiting processed foods, including processed meat, and eat clean, whichis defined as consuming more fruit and vegetables are "more likely to meet the dietary guidelines" of five servings of fruits and vegetables a day, in contrast to those who rarely or never try to eat clean, according to a study published in the journal Nutrients.Those who rarely or never try to eat clean did not consume as much healthy food as the clean eaters, who also exhibited ahigher level of dietary restraint. The only downside of following clean eating advice is that a clean diet may lead to obsessive eating habits in certain women, the study found.

Clean eating is considered a positive approach to eating, which promotes the exclusion of processed foods and focuses on whole foods. The study asked762 women ranging in age from 1755 to self-report their intake and approach to clean eating. The most important aspect of clean eating is to get more servings of fruits and vegetables and whole foods such as whole grains into your diet and skip the packaged or processed foods, high in fat, added sugar, and preservatives.

The American Heart Association defines "eating clean" as adding more fruit, vegetables, and whole grains to your plate while getting rid of packaged foods and junk food. They do encourage not justfresh vegetables, but also frozen or canned vegetables such as peas, broccoli, and beans, but not the kind with added sugar or buttery sauce. When defining processed foods the AHA points out that most food has been minimally processed in some way, butwhile baby carrots arepart of clean eating, cheesy Doritos are not.To start your clean eating approach, lose weight, and boost immunity, start with these 3 simple steps.

The three easiest ways to eat clean and try to start your clean eating practice for summer are to add more fiber in the form of fruit, to drink more water, and to add vegetables at breakfast, such as avocado toast or a smoothie.

Several recent studies have shown that people who avoid fruit because they worry that the inherent natural sugar in fruit is bad for them are going about it the wrong way. You need to eat more fruit since only 9 percent of Americans get their daily recommended servings of 2 fruits and 3 vegetables a day. The fruit has important fiber as well as nutrients such as antioxidants, vitamins, and phytochemicals that help boost your immunity and lower inflammation, as well as keep you full longer.A studypublished inThe Journal of Clinical Endocrinology & Metabolismfound that people whoeat whole fruit daily are less likely to develop diabetes, and consequently have lower blood sugar than those whodon't eat fruit every day.

Another study found that people who eat dried fruit such as apricots, figs, dates and dried sliced apples have lower BMI and smaller waists than those who skip the dried fruit altogether. Find the kind that does not contain added sugar or added coatings, obviously, since those can drive blood sugar up.

Still another study on fruit showed that those who ate fruit for lunch are 50 percent less likely to suffer fatal heart disease or die prematurely of any other cause. The healthiest people in the study ate fruit for lunch and vegetables for dinner while the least healthy ate snacks like potato chips and other processed foods for snacks, so clean eating not only helps you lose weight and boost immunity but also lowersyour risk of heart disease and death.

Most people get about half the amount of fiber they need in a day, which for women is more than 21 grams and for men is more than 38 grams. That's the minimum. An apple has about 7 grams, start eating fruit and you'll be able to keep your blood sugar in check and your insulin from spiking, which tells your body to store fat. Tell yourself most fruit is made up largely of water, so you're not only helping your cells take up nutrients slowly and steadily but helping your cells stay hydrated as well, which is a twofer when it comes to immunity and weight loss.

Drinkingenoughwaterevery day is easier said than done, butwhen we drink theright amount, our bodies reap benefitssuch as increased focus, more energy, natural weight loss, and better digestion. Staying hydratedsupportsimmune health and can give our daily workout performance a boost and improves how we feel physically and mentally. The flip side is that drinking less than we need undermines all of those things.

If water is not your favorite beverage, try infusing it with lemon, mint, cucumber, or a handful of fresh berries to make it tastier. The fact is you should have a large pitcher or water bottle at your elbow all day long and keep refilling your glass to be drinking all day long.To make sure you're drinking the right amount,Nicole OsingaRD, who createdThe Beet'sVegStart Dietrecommends using this simple formula: Multiply your weight in pounds bytwo-thirds (or .67) and the number you get is the number of ounces of water to drink in a day. Meaning, if you weigh 140 pounds, you should drink 120 ounces of water every day, or about 12 to 15 glasses of water per day.

One way to get started on clean eating is to start the day by skipping the sugary cereal, the carb-filled bagel or the added-sugar granola bar and instead focus on how to get more healthy whole foods into your diet, early in the day. This helps keep blood sugar low and stoke the metabolism to start fueling up in a way that will energize you and keep you feeling full longer.

One simple way is to try a small slice of avocado toast on whole wheat bread, with fresh avocado slices or homemade guacamole. The research on avocado is impressive since it shows that people who eat an avocado a day have smaller waists and lose weight more easily, due to the fact that avocado is full of healthy natural fat, plus fiber and protein, all of which turn on the body's satiety cues and stave off hunger for six hours after eating it.

The other way to get vegetables in the morning and up your fiber intake is by adding kale, celery or spinach to your morning smoothie along with fresh berries, almond milk, or nut butter such as almond or peanut butter for clean plant-based protein.A 2019 review published inFrontiers in Nutritionstates that because fruit is so high in fiber, itis helpful in promoting weight maintenance or weight loss over a3 to 24 week period. Its also been shown that whole fruit intake could decreaseyour calorieintake,especiallywhen its consumed before a meal or when eaten in place of other high-calorie foods.

Adding smoothies to your day instead of a meal or snack is also associated with healthy weight loss and immunity because the body's gut microbiome gets shifted from unhealthy bacteria to healthy bacteria when you add more fruit and vegetables to your diet. But smoothies add up so keep your smoothie as a snack to 300 calories or fewer and your smoothie as a replacement for a meal to 500 calories or fewer for best results.

If you prefer juicing, try that instead since, in a small study of participants who tried a 3-day juice-cleanse, the microbiome was still improved even two weeks after the cleanse ended, suggesting that these minor changes have an impact for days after you start your clean eating approach.The study, publishedinFood Science and Biotechnology,found that participantsdrinking fruit and vegetable juice for three weeks had a significant improvement in their gut microbiota17 days after their cleanse, which helped improve weight loss, digestive issues, energy, and the appearance of their skin, as reported by the study subjects.

The best way to bounce back after overdoing it is to simply add a salad.A recent 2021 study published in theRecent Patents on Food, Nutrition & Agriculturefound that the fiber content from salad vegetables was beneficial in keeping glucose rates from skyrocketing after meals. The researchers tested red oak leaf lettuce, red coral lettuce, green oak lettuce, butterhead lettuce, and romaine. The fiber content of these lettuces inhibited specific enzymes that are important in breaking down carbohydratesso the overall glucose absorption is reduced, whichin turn keeps blood sugar low.

Just adding a salad to your meal, even if you eat a full-fat lunch or dinner, helps to keep blood sugar more stable than if you ate a big meal and skippedthe side of greens. So if you end up overindulging one of these days, simply get back on track by eating a salad to help regulate blood sugar and damp down insulin response, then get back to your clean eating approach.

For more ways to start your clean eating approach to summer, try the free 2 WeekClean Eating Plan from The Beet with 5 recipes a day and helpful tips, motivation, and expert advice as to how to do it. And sign up for the free Smoothie of the Day Recipe Newsletter to get a new idea for a healthy, immune-boosting smoothie in your inbox every morning for 14 days.

Here are the best foods to eat on repeat, to boost immunity and fight inflammation. And stay off the red meat.

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3 Simple Steps to Eat Clean, to Lose Weight and Boost Immunity - The Beet

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Being a superhero is hard workand training to play one onscreen is no walk in the park, either. Chris Hemsworth's trainer has just revealed the exact meal and workout plan the star adheres to in order to get in shape to play Thor, and it's nothing short of grueling.

Read on to find out how Hemsworth gets into superhero shape, and for more on how your favorite stars get fit, check out "Bachelor" Star Matt James Reveals His Secrets to Staying in Amazing Shape.

It's not just breakfast, lunch, and dinner that factor into the Chris Hemsworth diet when he's getting ready to play Thor. In a new interview with Page Six, Hemsworth's trainer, Luke Zocchi, says that the star eats significantly more than he normally would in order to bulk up for the role.

"When we go into prep for movies like Thor, it's a massive increase in food," explained Zocchi. "He eats, like, six to eight meals a day."

For more on how your favorite A-listers shape up, check out Christopher Meloni Reveals the Exact Workout That Gave Him His Famous Butt.

To ensure that he's eating enough to build muscle, but not so much that he's too sluggish to train, Hemsworth eats his eight meals spaced out every two hours throughout the day.

"He found if he eats a really big meal he, like, feels too heavy, so they're 450-calorie meals broken up into the eight," Zocchi explained to Page Six. "We try to eat every two hours and getting 450 calories in [each time]."

Related: The 7 Healthiest Foods to Eat Right Now

To start off his day on the right foot, Hemsworth kicks off his meal plan with a daily smoothie.

"Chris' day always starts with a large green shake made up of 5-6 different types of leafy greens and vegetables, low-glycemic fruits, nuts, seeds, fats and small amounts of sea salt to aid in electrolyte balance, nerve transmission and glucose metabolism," Sergio Perera, a chef who works with Hemsworth, told Men's Health.

Related: 40 Best Breakfast Smoothies for Weight Loss

To ensure he's eating enough protein to fuel his muscle gains, Hemsworth typically bulks up his meat intake.

"Chris eats a bit more red meat than usual, but limits it to daytime as it requires more energy to digest. This is unless he trains later in the evening, in which case he may have a lamb chop after his workout," Perera told Men's Health.

Related: What Happens to Your Body When You Cut Red Meat From Your Diet

Of course, it's not dietary changes alone that get Hemsworth into amazing shape to play Thor.

"It's just heavy weight lifting, training at least once a day, sometimes twice a day," Zocchi told Page Six of Hemsworth's workout routine, noting that the star also integrates boxing and HIIT into his exercise plan.

For the latest celebrity health and fitness news delivered to your inbox, sign up for our newsletter!

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This Is Chris Hemsworth's Exact Meal and Exercise Plan to Get into 'Thor' Shape | Eat This Not That - Eat This, Not That

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Researchers from UC Santa Cruzs ecological aquaculture lab won a three-year, $1 million grant from the Agriculture and Food Research Initiative at the USDA National Institute of Food and Agriculture.

This funding will support collaborative research to develop, test, and evaluate new low-polluting fish feed formulas for farm-raised rainbow trout.

Associate Research Professor of Environmental Studies Pallab Sarker will lead this work alongside Environmental Studies Professor Anne Kapuscinski and Luke Gardner, a California Sea Grant extension specialist affiliated with UC San Diego. The team will use a marine microalga as an ingredient in their fish feed, and the resulting experimental formulas will be field-tested at working trout farms in California.

The goal is to create an environmentally sustainable and economically viable new feed option that maximizes fish growth while limiting the potential for water pollution during the fish-farming process.

Water pollution is a sustainability challenge for the aquaculture industry because fish waste contains nitrogen and phosphorus. These are nutrients that have the potential to fuel algal blooms in nearby waterways, if wastewater from large-scale fish production is not handled properly. But low-polluting fish feeds are specially formulated to help address this challenge.

Low-polluting fish feed varieties contain as little nitrogen and phosphorus as possible and provide these nutrients in a form that is easily digested and absorbed by fish, to minimize the amount that fish will subsequently excrete in their waste. These feeds are a great example of how scientific innovation has helped to increase the sustainability of aquaculture.

Redesigning the composition of aquaculture feed has been a key leverage point for addressing nutrient pollution. Low-pollution aquaculture feeds help to conserve natural ecosystems and provide clean water.

Pallab Sarker, Associate Research Professor of Environmental Studies

The UC Santa Cruz team hopes their work will help to increase the variety and quality of low-polluting feed options available to fish farmers.

Sarker and Kapuscinski have been working for years to develop new sustainable fish feed formulas by recycling leftover biomass from the commercial production of marine microalgal species, which are used to make omega-3 dietary supplements for humans. Most of the teams prior work has been geared toward combining different marine microalgae to replace traditional fish meal and fish oil feed ingredients sourced from wild-caught fish. But the team also wants their feed formulas to help reduce water pollution. So the new grant will help them test this aspect.

First, researchers will experiment with different methods for processing microalgal ingredients to make them as digestible as possible for rainbow trout. Next, theyll determine the ideal amount of microalgae that can be substituted for fish-based ingredients. Then, theyll develop low-polluting diets and determine both their effects on trout growth and their potential for minimizing water pollution from resulting trout waste.

Sampling fish waste for a digestibility analysis.

(Carolyn Lagattuta)

These initial steps will take place in the aquaculture research lab at the UCSC Farm, but thanks to the partnership with California Sea Grant, the team will also have a chance to evaluate the feeds performance in the real world through trials on fish farms. Anne Kapuscinski and Luke Gardner will co-lead this collaboration with a small group of trout farms in California. Theyll also recruit other leaders from across the aquaculture industry to learn more about low-polluting diets and build commercial interest.

Were thrilled that this grant allows us to test our new diets on commercial trout farms. The proof is in the puddingor in this case, on the fish farmso I think this will go a long way toward convincing more farmers and aquafeed manufacturers to adopt low-polluting diets.

Anne Kapuscinski

Research collaborators on the project will also model the economic feasibility of the new feed at scale. And a life cycle assessment will compare the overall environmental impact of the new formula with conventional feedfrom the initial production of feed ingredients all the way through to the final fish filletacross a wide range of impact categories including greenhouse gas and eutrophication emissions, water consumption, and biotic resource use.

Sarker and Kapuscinski have been experimenting with recycled marine microalgal biomass as an alternative feed ingredient in part because they believe it has the potential to be more sustainable than conventional feed ingredients, like fish meal and fish oil or terrestrial crops, like corn, wheat, or soy. The life cycle assessment of their feed will provide valuable new insight into that question.

Ultimately, as aquaculture grows to meet global protein needs, the team hopes continued research will ensure that the industrys sustainability keeps growing alongside it.

Aquaculture has gotten a bad reputation with American consumers, and this slows down the progress of aquaculture, especially for species like farmed salmon or farmed trout where their required feeding has a higher environmental impact, Sarker said. But that impact will likely continue to be reduced through research and innovations that find better ways to feed fish and help to encourage the best, most responsible practices in aquaculture.

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New research on aquaculture feed will test alternative ingredients to help minimize water pollution - Lookout Santa Cruz

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The term alternative medicine encompasses a wide range of medical practices and systems from cultures around the world. In countries such as the United States, people use it to describe practices that are outside mainstream medicine.

The term alternative medicine is subjective. While doctors in one part of the world might regard a practice as mainstream, doctors elsewhere might view the same practice as alternative.

This article discusses what alternative medicine is, different types of alternative medicine, and whether it is better than conventional medicine.

The term alternative medicine describes any form of medicine or healing that does not fall into conventional medical practice.

In the U.S. it refers to forms of medicine that are not widely accepted or practiced by medical doctors, particularly those that do not have as much scientific evidence to support them as more mainstream methods.

Some types of alternative medicine have been around for hundreds and even thousands of years. Others are quite new. Sometimes, something that begins as an alternative treatment can become part of mainstream medicine due to strong evidence that it works and has no safety risks.

Many people use terms such as alternative medicine, integrative medicine, and complementary medicine interchangeably. However, each term describes something different:

Some people group complementary and alternative medicine together under the acronym CAM. There are many types of CAM. The National Institutes of Health (NIH) group them into five broad categories.

Mind-body therapies focus on the relationship between the mind and body to help treat or manage a condition. Some examples include:

Meditation is an ancient practice that is prominent in religions such as Hinduism and Buddhism. Today, there are many forms of meditation people can try; some are religious in nature, and some not.

Many studies have verified that meditation has health benefits. It can lower blood pressure and stress levels. Research suggests it may also reduce the symptoms of:

Learn more about the types of meditation.

Biofeedback involves the use of machines that measure unconscious or involuntary bodily processes, such as heart rate or muscle contractions. The device then converts the information into audio, visual, or tactile signals. A therapist then helps someone learn to control these signals.

Biofeedback can help people learn to relax painful muscles, alter their mental state, and more. Its most common uses include management of neuromuscular disorders, chronic pain, anxiety, and incontinence.

Hypnosis involves someone going into a deep state of relaxation and focusing on suggestions a clinician makes while the person is in a hypnotic state. The aim is for the suggestions to help change a persons mental state, resulting in health benefits.

According to the American Psychological Association (APA), most clinicians agree hypnosis has benefits for:

Similar to meditation, yoga is a mind-body exercise that originates in spiritual practices. It involves moving through sequences of poses and stretches while also focusing on breathing. Many people around the world practice yoga to promote mental and physical well-being.

Some research suggests yoga may help:

Most studies on yogas benefits have been with small numbers of people, so more research is still needed.

Tai chi is a martial art that originated in China. It involves a series of postures or slow movements combined with controlled breathing. Some research suggests tai chi may help:

Biologically based therapies use substances such as plants and foods to improve health or treat conditions. Some examples include:

Some CAM and integrative practitioners use nutritional supplements, such as vitamins, minerals, or other beneficial compounds, to treat or manage conditions.

This includes the use of plants or plant compounds for medical benefits. There are many examples of plants that people use to treat symptoms or conditions. Popular examples include:

Dietary approaches to medicine involve using food itself to treat certain conditions. This may mean eating foods with specific medicinal properties, following diets that contain certain nutrients, or avoiding some foods altogether.

These therapies aim to help people by manipulating invisible energy fields. According to some medical systems and practices, the energy around the body can influence health. By addressing disturbances or blockages in energy, practitioners believe it is possible to treat certain conditions.

Some examples of biofield therapies include:

This involves a practitioner running their hands over or gently touching someones body to control or restore their flow of energy.

Reiki originally comes from Japan. During reiki treatments, practitioners try to control energy in the body by using their hands. This may involve placing them on someone, just above them, or even working at a distance from a person. The aim is to free blocked energy and improve the bodys natural healing abilities.

Body-based therapies involve a therapist physically moving one or more parts of a persons body for therapeutic benefits. Common examples include:

During massage, a practitioner uses their fingers, hands, or tools to knead, rub, or press the bodys soft tissue. It is an ancient therapy, and people have practiced it in most cultures throughout history. There are many types of massage, each of which involves different techniques, rhythms, and areas of the body.

Reflexology involves pressing or manipulating pressure points in the hands or feet. The idea behind it is that a practitioner can target and help other parts of the body. It can also promote relaxation.

This therapy manipulates someones muscles, tissues, or bones to help the body heal from musculoskeletal conditions or help someone cope with a condition that may be causing pain.

Whole medicine systems refer to sets of beliefs and practices that work together. These systems have typically evolved over hundreds of years. Some of the most well-known methods include:

TCM is a complex system based on a belief in two opposite forces: yin and yang. For the body and mind to be in good health, practitioners believe that yin and yang must be in balance. TCM practitioners use a combination of herbal, mind-body, and physical therapies to achieve this.

TCM is over 2,000 years old and is where practices such as acupuncture and tai chi have their origins.

Ayurveda is a holistic health system that developed in India thousands of years ago. Ayurvedic practitioners believe that everyone is made up of five elements: air, fire, water, earth, and ether (or space). The way these elements combine dictates how the body works.

Homeopathy comes from Germany and is around 200 years old. It focuses on two theories: that like cures like and that the lower the dose is of something, the more effective it is.

There is little evidence that homeopathy works for any condition. Additionally, some substances homeopathy uses are toxic, such as white arsenic and deadly nightshade.

Naturopathy is a system that includes a mixture of traditional and alternative approaches to medicine. It focuses on using natural and noninvasive ingredients and techniques, such as herbs, exercise therapy, dietary changes, and massage, among many others.

In some U.S. states, naturopathic doctors can also prescribe pharmaceutical medications, but this varies based on location.

Many people debate whether conventional medicine is better than alternative medicine. When comparing them, it is important to consider the following:

One of the main benefits of standard medical care is that it undergoes rigorous research. Through clinical trials and studies, scientists can determine whether certain techniques, medicines, and courses of treatment are effective and safe.

Many scientists use these methods to study alternative medicine, too. However, the data is not always as abundant or reliable. Some types of alternative medicine, such as homeopathy, have very little scientific evidence to support them.

There are exceptions to this. Some types of alternative therapy have been well-researched by scientists, so doctors can safely recommend them to patients. Examples of this include yoga and meditation, as well as acupuncture. The American College of Physicians recommends acupuncture as a first-line treatment for lower back pain.

Some people believe that alternative medicine is better than conventional medicine because it often focuses on natural substances, which some believe to be safer, gentler, or more suitable for the human body than manufactured medicines.

However, as with conventional medicines, natural medicines can also cause side effects, drug interactions, and poisoning at the wrong dosages. Some natural products can also contain harmful substances not listed on the label. For example, some Ayurvedic products contain naturally occurring toxins, such as mercury or lead.

Even when natural products are safe, it can be more difficult for companies to ensure they have consistent levels of potency and purity. Third-party testing can reduce this problem, but not all companies use it.

For some, conventional medicine is more difficult to access than the alternative treatments available within their communities. In comparison to the U.S. healthcare system, alternative medicine may be:

These are important factors and can make alternative medicine more appealing. People who have had negative experiences of healthcare may also prefer to seek alternative options.

Alternative medicine refers to medical practices that are not mainstream. In the U.S., people use this term to refer to a wide range of therapies and medical systems, from Ayurveda to reflexology.

Whatever form of treatment a person chooses, it is always important to consider the evidence that supports it, potential risks and side effects, and whether the practitioner is fully qualified. Where possible, always speak with a medical doctor before trying alternative treatments, as they can have risks.

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Cancer can leave you feeling helpless, the very concept an anxiety-inducing thing to read about. But we're glad you clicked on this story, because the Big C is a health condition in which knowledge truly is power.

New research is constantly emerging about how to prevent cancer and catch it early, when it's most curable. And that extends to risk factors. In recent years, scientists have learned a lot about what raises your risk of developing cancer, in addition to well-known factors like smoking and diet. Eat This, Not That! Health asked experts to reveal the surprising things that affect whether you might get cancer. Here's what they told us. Read on, and to ensure your health and the health of others, don't miss these Sure Signs You Have "Long" COVID and May Not Even Know It.

"There may be an increased risk of throat cancer with people eating very hot foods and beverages due to the irritants and heat that can stimulate cell damage," says Thomas Horowitz, MD, of CHA Hollywood Presbyterian Medical Center in Los Angeles. Some studies, including one published in the March 2019 International Journal of Cancer, have linked drinking very hot beverages like coffee or tea with an increased risk of esophageal or throat cancer.

The Rx: Rich in antioxidants, coffee and tea can benefit your overall health, support weight loss and help prevent cancer. Just don't drink them piping-hot.

"Early menstruationperiods before age 12and starting menopause after age 55 expose women to hormones longer, raising their risk of getting breast cancer," says Nancy Elliott, MD, of the Montclair Breast Center in Montclair, New Jersey.

The Rx: Talk with your doctor about what your menstrual history means for your risk of getting breast cancer, and keep all regular appointments for screening. If you have a child and notice signs of puberty before 12, talk to your pediatrician.

"Breast density is determined via mammography, so it's important to get your annual screening to know your personal composition," says Elliott. "Abnormalities are harder to find in patients with dense breasts, because both dense tissue and cancer are white. It's like looking for a snowball in a snowstorm. Additionally, density is a risk factor for cancer so it's a double whammy."

The Rx: In addition to regular mammograms, "we recommend women with dense breasts get supplementary screening, either an ultrasound or (even better) an MRI," says Elliott.

"An analysis of 53 studies reported that the relative risk of breast cancer increased by 32% for those with who drink 3 servings per day," says Elliott. "Compared to women who don't drink at all, women who have three alcoholic drinks per week have a 15% higher risk of breast cancer."

Alcohol also raises the risk of several other cancers. "Drinking an excess of alcohol can increase your risk of developing cancer of the mouth, throat, bowel, and most commonly, the liver," says Janette Nesheiwat, MD, a family and emergency medicine doctor in New York City. "Alcohol damages cells and is toxic to the organs, increasing the chance of cancerous cells forming."

The Rx: Alcohol may not be a surprising carcinogen, but the amount that constitutes risky drinking might. To reduce your risk of cancer and heart disease, experts recommend moderate alcohol consumption: No more than one drink per day for women and two drinks per day for men.

No, your kitchen microwave doesn't cause cancer. But microwave transmittersan entirely different, industrial-strength thingcan raise cancer risk. "One potential cancer risk is working on roofs of buildings where microwave dishes are mounted as transmission devices. One can get exposed to radiation inadvertently when working in front of these, which has been linked to cancer," says Horowitz.

The Rx: If your work puts you in the vicinity of microwave transmitters, talk with your doctor about limiting health risks.

"Long stints of time on the couch, in the chair at work, or sitting in your car can increase the risks of some types of cancer," says Cara Pensabene, MD, of EHE Health. "In one study, people who spent more than two hours sitting and watching TV had a 70 percent increased risk of developing colorectal cancer."

The Rx: Experts, including the American Heart Association, recommend that adults get at least 75 minutes of vigorous physical activity (such as running or swimming) or 120 minutes of moderate physical activity (such as brisk walking) each week. If you work a desk job, find ways to be more active during the day, if just standing and walking around more.

Eating charred meatswhether they're burgers, steak or chickenis a cancer risk. "When certain types of meat are cooked to high temperatures, they develop these chemical compounds known as heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs)," says Pensabene. "These chemicals are mutagenic, according to the National Cancer Institute, which means that they affect DNA and may make you more susceptible to certain types of cancer."

The Rx: When grilling meat, say "when" before it's blackened. You can also take steps to reduce the formation of cancer-causing compounds while you're prepping: Before putting meat on the grill, marinate it for half an hour, or zap it in the microwave for a few minutes. And speaking of red meat, read on to discover how much is healthy to eat.

"Many women don't realize pregnancy, or lack thereof, also affects their risk of breast cancer. If your first pregnancy is after age 30, you never breastfed, or you never have a full-term pregnancy, your risk increases," says Elliott. "As women have children later in life, this is something to keep in mind."

The Rx: Talk with your doctor about what your childbearing history means for your breast-cancer risk. Follow their recommendations about screening.

"According to a study published in Environmental Health Perspectives, men who are exposed to more light at night have a higher risk of developing prostate cancer," says Pensabene. "More research is needed, but it's suspected that exposure to artificial light during sleep interferes with melatonin production and the natural sleep cycle, which can have affect antioxidant levels in the body."

The Rx: Try to sleep in darkness, undisturbed by the TV or bright night lights.

Consuming dietary fiber isn't just about staying regularit's also a potent cancer fighter. "Eating a diet that is not sufficient in fiber, fruits and green leafy vegetables can possibly lead to colon cancer," says Nesheiwat. "Vitamins and minerals in plant-based foods act as antioxidants to help fight free radicals, or atoms that cause damage to cells. Lack of this healthy protective fiber can increase your risk of free radicals and can ultimately cause cancer."

The Rx: Experts say women should aim to consume 28 grams of fiber per day, and men 35.

"Even getting a sunburn just once every two years can increase your risk of skin cancer nearly threefold, including melanoma skin cancer," says Christopher Zoumalan, MD, a board-certified oculoplastic surgeon based in Beverly Hills, California.

The Rx: "Be your own health advocate by conducting regular self-exams, and if you find anything suspicious, see a board-certified dermatologist," says Zoumalan. "Avoid sunburns, tanning and UV tanning beds. Cover up with clothing when you go outside, including a hat and UV-blocking sunglasses. Use a broad-spectrum (UVA/UVB) sunscreen to your entire body, with an SPF of 30 or higher."

"Toothpaste or oral products that contain triclosan have been recalled by the FDA for its link to cancer as well as endocrine diseases," says Dr. Rhonda Kalasho of Glo Modern Dentistry in Los Angeles. "I recommend discontinuing the use of any such products that contain that triclosan. It is used to kill bad breath odor and is even found in some facial antibacterial soaps, as well as hand soaps."

The Rx: "In 2016 the FDA restricted consumer products that contain the dangerous chemical, and by 2017 they also restricted the chemical in health care settings," says Kalasho. "However, some of the products could still be out there, so you should remain vigilant."

"Glyphosate is a pesticide sprayed on many crops, including wheat and corn, which we eat as part of a 'healthy' diet," says Terhune. "A study in 2019 measured glyphosate exposure in breakfast cereals and found that every cereal they tested went above the safety limits for children. Glyphosate disrupts our beneficial gut microbiome and impacts our immune system defenses. Glyphosate has now been legally linked in many lawsuits of non-Hodgkin's lymphoma patients."

The Rx: Opt for organic oats, grains and vegetables whenever possible.

Why do we feel so rested after a good sleep? That's because the body repairs itself fixing cellular damage, sweeping toxins out of the brain and ensuring our metabolism stays on track. When you don't get enough shut-eye, all kinds of bodily processes suffer. Poor sleep has been connected to an increased risk of heart disease and cancer.

The Rx: Experts, including the National Sleep Foundation, say that adults of every age need seven to nine hours of sleep a nightno more, no less.

Researchers believe that sleeping at night replenishes our stores of melatonin, a hormone that regulates the body's circadian rhythms and seems to have a role in preventing cancer. Studies have found that people who work at night and sleep during the day have an increased risk of cancer. In 2007 the World Health Organization classified night shift work as a probable carcinogen because of that circadian disruption.

The Rx: If you work nights, talk with your doctor about how it may affect your cancer risk.

Bacon, ham, hot dogs, sausages, salamiall those staples of a All-American diet we all grew up withare now considered as big a cancer risk as cigarettes. Literally. The World Health Organization has named processed meat a Group 1 carcinogen, the same as tobacco, because there's evidence that consuming them regularly can lead to colorectal cancer. How? Researchers believe that nitrites, used as a preservative for processed meat, interact with natural compounds in the food to create a cancer-causing chemical.

The Rx: The American Institute for Cancer Research says you should not regularly consume processed meat including ham, bacon, salami, hot dogs and sausages, as any amount raises cancer risk. "AICR recommends avoiding bacon and other processed meats, saving them for special occasions," says the organization.

Even eating red meat that isn't processedincluding steak, burgers, lamb and porkhas been associated with an increased cancer risk.

The Rx: The American Institute for Cancer Research recommends limiting red meat consumption to no more than 18 ounces per week.

A CT scan is like a chest Xray on steroids: CTs use radiation to create 3D images of the body, and they're useful in detecting issues that were previously only discoverable with exploratory surgery. But a 2013 Australian study, which looked at the medical histories of 11 million people, found having one CT scan before the age of 20 raised a person's lifetime risk for cancer by 24 percent. The higher the radiation exposure and the younger the person, the greater the risk.

The Rx: Experts urge caution about those findings. CT technology has improved over time, and most doctors prescribe them only when absolutely necessary. But if you're being asked to undergo multiple CTs, it's reasonable to ask if low- or no-radiation scans like ultrasound or MRI can be used instead.

In a study published in the journal European Urology, researchers looked at the self-reported ejaculation frequency of 1,000 men. They found that men who reported more than 21 ejaculations per month had a 31 percent lower risk of prostate cancer than men who ejaculated four to seven times a month.

The Rx: First, remember that correlation is not causation. Science hasn't conclusively proven that infrequent ejaculation is a prostate cancer risk, although researchers theorize that ejaculating may clear the prostate of toxins and irritants. And most men would argue that upping that frequency definitely wouldn't hurt.

The sexually transmitted infection trichomoniasis is very common. About 3.7 million Americans have the infection, caused by the protozoan T. vaginalis, and only 30 percent will develop symptoms. More concerning: A 2014 study found that T. vaginalis secretes a protein that promotes inflammation in the prostate and stokes the growth of both benign and cancerous prostate cells. In a 2009 study, 25 percent of men diagnosed with prostate cancer tested positive for T. vaginalis infection and were more likely to have an aggressive form of the disease.

The Rx: Although the science hasn't found a conclusive link, if you're sexually active and may have been exposed to trichomoniasis, talk to your doctor about your risk factors and the benefits of regular STI testing.

Heartburn, or acid refluxin which stomach acid backs up into the esophagus, causing burning or pain in the chest or throatis often considered a simple nuisance. But over time, stomach acid can damage sensitive tissue, leading to a precancerous condition called Barrett's esophagus. That could develop into esophageal cancer.

The Rx: If you suffer from regular heartburn, talk to your doctor. They might recommend a prescription, lifestyle changes or further testing.

Coffee may be an underrated cancer fighter, thanks to its high antioxidant content. In a meta-analysis of studies published in the journal BMC Cancer, regular coffee consumption was linked to a reduction in risk of at least 11 types of cancer, including breast, colon, pancreatic, esophageal and prostate. And a November 2015 study in Circulation found that coffee consumption was associated with an 8% to 15% reduction in the risk of death overall, with larger reductions among those who drank more.

The Rx: Drink up. Just try not to drink caffeinated beverages after noon, as it'll affect your sleep.

You may know that drinking too many sugary beverages, like soda, increases your risk for obesity and diabetes. But a March 2019 study published in the journal Circulation found an association between sugary drink consumption and cancer. Each 12-ounce serving of sugary drinks consumed was associated with a 7 percent increased risk of death from any cause, and a 5 percent increased risk for death from cancer.

The Rx: Skip sugary beverages, and shun those with artificial sweeteners as wellthey come with health risks of their own. Hydrate with tap water, seltzers, or homemade fruit-infused H2O.

Some studies have linked the use of hypnotic (a.k.a. sleep-inducing) drugs with an increased risk of cancer and death. Researchers haven't found the exact connection, but why risk it?

The Rx: There are several sleep-hygiene strategies you can follow before requesting a prescription for sleeping pills. They include meditation, relaxation techniques, and avoiding screens for the hour before bed. If you're having trouble sleeping, talk to your doctor about them.

RELATED: Sure Signs You May Have Dementia, According to the CDC

If your parents had a particular illness, there's no guarantee you'll get it too. But there is a genetic component to certain conditions like heart disease, diabetes and particular cancers.

The Rx: Make sure your doctor knows about your family history of serious illness, and ask if any screening tests are warranted.

What's the primary risk factor for colon cancer? Age: Your risk of the disease rises significantly after age 50. When detected early (as localized polyps), colon cancer is one of the easiest forms of cancer to cure.

The Rx: The American Cancer Society recommends that you get your first colonoscopy at age 45, and repeat it every 10 years. Your doctor may have different recommendations based on your family background and personal medical history.

According to the Centers for Disease Control and Prevention, 79 million American men and women are infected with HPV (human papillomavirus), the most common sexually transmitted infection. HPV can lead to genital warts and cancer in both men and womenincluding cancers of the cervix, penis, anus and throat.

The Rx: HPV is so common that most adults are exposed by the time they're in their 20s. But because six different strains of HPV cause most HPV-related cancersand the FDA has recently cleared the HPV vaccine up to age 45getting vaccinated might be beneficial if you're sexually active. If you're concerned about HPV-related cancer, talk with your doctor.

RELATED: The #1 Cause of Diabetes, According to Science

"Partners of uncircumcised men have a higher risk of cervical cancer," says Horowitz. Why? According to a 2017 review of studies published in the Lancet, researchers found that circumcised men were less likely to contract HPV (human papillomavirus), which causes most cases of cervical cancer.

The Rx: HPV is so common that most adults contract it by their early 20s. But some forms can cause cancer, so it's important to talk with your doctor about your risk factors and regular testing.

"One really lesser-known thing that can contribute specifically to Hodgkin's Disease is the Epstein-Barr (or mono) virus," says Kylene Terhune, FDNP, CPT, a nutritionist and certified personal trainer who herself had Hodgkin's. "This is a virus that in most people lays dormant and inactive after experiencing an acute bout of mono, but in some it can become reactivated under stress, such as food sensitivities or emotional or physical stress."

The Rx: If you've had mono or EBV, talk with your doctor about how to stay healthy. "Someone with chronic EBV should become aware of how to manage it and support their body, since it's been associated with up to 40% of Hodgkin's cases," says Terhune.

RELATED: The #1 Cause of Heart Attack, According to Science

For decades it was prescribed regularly to older women to ease symptoms of menopause like hot flashes and decreased sexual desire. Today, experts say hormone replacement therapy is associated with a higher risk of breast, ovarian and endometrial cancer.

The Rx: "Well-conducted studies have led many doctors to conclude that the risks of MHT often outweigh the benefits," says the American Cancer Society. But it has issued no guidelines about menopausal hormone therapy, stating that the decision should be up to a woman and her doctor after discussing the risks and benefits. And to get through this pandemic at your healthiest, don't miss these 35 Places You're Most Likely to Catch COVID.

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These Everyday Activities Proven to Cause Cancer, Say Experts | Eat This Not That - Eat This, Not That

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After learning that the venom of a Gila monster lizard contained hormones that can regulate blood sugar, Daniel Drucker started wondering why. And could the venom somehow help treat diabetes?

Drucker is a scientist and endocrinologist at the University of Toronto who has dedicated his career to understanding the universe of hormones in the body, which do everything from regulating appetite to helping with digestion. His curiosity about the Gila monster led to a call with a zoo in Utah. In 1995, Drucker had a lizard shipped from Utah to his lab and began experiments on the deadly venom.

Ten years later, a synthetic version of a hormone in the venom became the first medicine of its kind approved to treat type 2 diabetes. Known as a GLP-1 (for glucagon-like peptide-1) receptor agonist, the medicine set off a cascade of additional venom-inspired discoveries.

After doctors noticed mice and humans on the drug for diabetes appeared to lose weight, they began to consider its use in obesity science. In June 2021, another effective treatment, this one for obesity, got Food and Drug Administration approval. Called semaglutide and marketed as Wegovy, it also takes its structure from the lizards venom.

If this origin story sounds outlandish, consider the history of obesity treatments. Over the years, people have turned to extreme and unlikely interventions to try to lose weight, from jaw wiring, laxatives, and vagotomies to lap band operations and fen-phen, a miracle diet drug that was ultimately recalled.

The new treatment a once-weekly injectable from Novo Nordisk, a Danish pharmaceutical company that has hired many leading diabetes and obesity scientists as consultants is poised to safely help many people with health-threatening obesity, physicians and researchers say. It may even illuminate some of the mysteries around how appetite works in the first place.

Its phenomenal, says Michael Krashes, a diabetes and obesity investigator at the National Institutes of Health. Semaglutide is a big step forward we finally have something thats reliable and able to produce sustained effects over time, adds Ivan de Araujo, a neuroscientist who studies brain-gut interactions at Mount Sinais Icahn School of Medicine. Neither scientist is affiliated with Novo Nordisk.

Doctors who treat obesity patients told Vox they wished they had a treatment option like semaglutide years ago, and patients described the drug as life-altering.

Yet many people with obesity may not seek out semaglutide, and doctors may not prescribe it to them not only because of the dangerous history of weight loss medications, but also because of a persistent bias and stigma around a disease that now afflicts nearly half of Americans. Obesity is still widely viewed as a personal responsibility problem, despite scientific evidence to the contrary. And history has shown that the most effective medical interventions, such as bariatric surgery currently the gold standard for treating obesity often go unused in favor of dieting and exercise, which for many dont work.

Theres also a practical challenge: Health insurers dont typically cover obesity medications, says Scott Kahan, an obesity doctor and professor at Johns Hopkins Bloomberg School of Public Health and the George Washington University School of Medicine. Medicare explicitly excludes weight medications, Kahan, who consults with Novo Nordisk, says. And most insurers follow what Medicare does.

The new drug certainly wont be a cure-all for obesity, Krashes adds. You are not taking a 280-pound person and making them 130, he points out, though reductions that are enough to improve health outcomes are typical. Drucker, who began consulting with Novo Nordisk and other drug companies after his reptilian discovery, agrees that its a starting point for obesity: It will only scratch the surface of the problem in the population that needs to be healthier.

But semaglutide is the most powerful obesity drug ever approved, he adds. Drugs that will produce 15 percent body weight loss we did not have that before in the medical therapy of obesity. With additional, potentially more effective GLP-1 receptor agonists coming online in the future, were at the beginning of a promising new chapter of obesity therapeutics. A look at the fascinating science of how the medication works could also go a long way to changing how Americans think about this disease.

We have to thank the lizard for that, Drucker says.

To understand how semaglutide causes some people to eat less, its helpful to understand what hormones do. Theyre the bodys traveling messengers: Manufactured in one area, they move to another to deliver messages through receptors molecules that bind to specific hormones in distant organs and cells.

The gut makes dozens of hormones, and many of them travel to the brain receptors that either curb appetite or stimulate it, Drucker explains. GLP-1 is one such gut hormone. Its unleashed in the gut in response to food and stimulates the pancreas to make more insulin after a meal, which lowers blood sugar. (GLP-1 is also made in the brain stem, where it may modify appetite.)

It sends a signal to our brain that says, You know, weve had enough to eat, says Drucker.

Enter semaglutide, one of a class of medicines the GLP-1-receptor agonists that imitate GLP-1, helping the body lower glucose (in the case of people with diabetes) and, researchers suspect, curb appetite (in the case of people living with obesity who may also have diabetes).

The precise way the drug works on obesity is still unknown, in part because scientists dont understand exactly how appetite works. But researchers generally agree that the drug harnesses the brains GLP-1 receptors to curb food intake. When researchers delete the GLP-1 receptors from the brains of mice, the drug loses its appetite-suppressing effects, says Krashes.

Obesity is primarily an issue of our brain biology, and the way its processing info about the environment we live in, says Randy Seeley, a University of Michigan researcher focused on obesity treatments, who also consults with Novo Nordisk.

With semaglutide, the idea is that were changing your brain chemistry for your brain to believe you should be at a lower weight, Seeley added.

This brain-based pharmacological approach is likely to be more successful than diet and exercise alone, Seeley says, because the most important underlying part of somebodys weight has to do with how their brain operates, not a lack of willpower.

Some people with a higher body mass index are perfectly healthy and dont require any treatment. Semaglutide was only indicated by the FDA for patients who classify as clinically obese with a body mass index of 30 or greater or those who are overweight and have at least one weight-related health problem.

For the many people who have used it, it has proved safe and effective, according to the FDA. In weight loss clinical trials, semaglutide helped people lose about 15 percent of their body weight on average significantly more than the currently available obesity drugs and more than enough to improve health outcomes.

The drugs most common side effects nausea, diarrhea, constipation, and vomiting were mostly short-lived. De Araujo is finding that adverse reactions might be caused by how the drug differs from the naturally occurring peptide hormone: The hormone acts mostly locally and degrades quickly, while the medicine works mainly on the brain and is designed to stick around in the body. Thats where the nausea, vomiting probably derive from, De Araujo argues.

Patients who have tried semaglutide told Vox that it helped them manage their weight and relationship to food, and that their side effects were manageable and quickly resolved.

Jim Eggeman, a 911 operator in Ohio, said that before taking semaglutide, I could sit down and eat a large pizza, and now its one to two pieces at the most. He started on the drug for diabetes after a heart attack in December 2019 and lost 35 pounds, bringing his weight to 220.

Paula Morris-Kaufman, of Cheshire, UK, used the drug to address weight gain following cancer treatments. It helped her bring her weight back to a normal range, she says, and curb her habit of compulsive eating. If you give me a plate of food, I just eat a small portion of it and feel full really quickly.

Its possible that some of the benefits of treatment come in part from lifestyle changes, which were encouraged by the clinical trials. In many cases, patients on semaglutide also switched to a healthier diet when they started on the drug and added exercise to their routines. But study participants taking the drug still lost significantly more weight than those under the same conditions who received a placebo.

The need for additional interventions like diet and exercise is one reason why Kahan stops short of calling this drug a game changer. Its an incremental improvement over existing drugs, he says, and its still out of reach for many of the individuals who could benefit from it. The game changer description is not appropriate, because many people dont have access to these medicines.

Only about 1 percent of eligible patients were using FDA-approved medications for obesity in 2019, a study showed. The same is true for bariatric surgery, currently the most effective intervention for obesity, which can also drive type 2 diabetes into remission.

If someone walks into your office with heart disease and you as a physician dont try to treat it, thats malpractice, Seeley says. If somebody comes in with a BMI over 30 and you dont treat it, thats Tuesday. He thinks some of the hesitancy for treating patients with obesity medications comes from the history of dangerous weight loss drugs.

Ingrained biases about obesity have also made it harder for patients to get access, Kahan says. Obesity tends to be categorized as a cosmetic issue in health insurance policies, he says. In order to get coverage, employers have to explicitly decide to buy a rider and sign a contract to add weight management services and products to their insurance plans. Hed like to see obesity treatments covered by insurers in the same way diabetes and hypertension drugs are.

That will require a shift in mindset, Drucker says. We would never blame other individuals for developing high blood pressure or cardiovascular disease or cancer, he says. Its widely known that those conditions are driven by complex biological determinants, including genes, as well as environmental factors. Obesity is no different.

When Drucker started in endocrinology in the 1980s, he didnt have many tools to help patients. With the addition of semaglutide, there are multiple surgical options and drugs for obesity and diabetes. The challenge now is helping those who would benefit gain access.

I would be delighted if no one needed GLP-1 for diabetes and obesity, Drucker says. That might be possible in a food landscape that didnt nudge people toward the overeating and poor diet that leads to these chronic conditions. But for now, we have new options that are safe, appear to reduce complications, and are very effective. ... We shouldnt just throw up our hands and say theres nothing we can do.

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Bodies, the clothes we put on them, and the way they make us feel have been my business for nearly 20 years. As the former Executive Fashion Director at Cosmopolitan (hey guys!!) Id be on set, styling celebs and models for photoshoots, working up-close and personal (like super up close, literally helping them get dressed) all the time. One of my favorite covers I worked on was the Ashley Graham issue in 2016. It was her first major cover, and we loved having the opportunity to celebrate everything that makes her fabulous.

Five years later, my job as Head of Content and Creator Partnerships at Pinterest is very different than my days styling Graham, but Im still inspired by women like Tabria Majors, Katie Sturino, Shiquita Hyman, and Kellie Brown, who fight against old-school mainstream body standards and diet culture.

Data shows were not the only ones sick of a fat-phobic society: On Pinterest, searches for healthy mindset quotes are 13 times higher than they were in 2020, and both body neutrality and stop body-shaming quotes are five times higher. Yet, despite the dramatic increase in searches for weight-inclusive content, ads for weight-loss pills, diet plans, and imagery that shames bodies still feel inescapable on the internet.

Obviously, we all know how harmful these outdated images and messages can be, so were doing something about it. Pinterest has officially updated its weight loss ad policy to prohibit all ads with weight loss language and imagery. From now on, they'll be no more testimonials regarding weight loss or weight loss products, language or imagery that idealizes or denigrates certain body types, or references to body mass index.

More than 475 million people worldwide come to Pinterest every month for inspiration to create the life they love. But if someone feels ambushed by diet ads while searching for cute swimsuits or attacked by images of six-packs wrapped in measuring tape while looking for 5k training plans, how could they possibly feel worthy of living a life they love? We need to make it clear that Pinterest is a place where everyone belongsregardless of body shape or size.

The body neutrality conversations happening online now are a great way to promote acceptance, but we still continue to see unsolicited messaging about our bodies, says the incredible model, activist, and Pinterest Creator, Tabria Majors, who helped us craft a policy that that was in line with the ideals she promotes every single day through her platform. "I look forward to creating content on Pinterest...to promote acceptance and empower others to develop a positive relationship with their bodies, she adds.

Whether its content related to body neutrality or wellness, we want to foster an environment that helps people find ideas that inspire them.

I encourage other platforms to join us in taking the same action. Making the internet a more inspiring space is something we can all be a part of now and forever.

This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at piano.io

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Any diet that has you eating fewer than 1,200 calories is a very-low-calorie diet and carries risks for your weight and health.

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Want to lose a lot of weight and fast? You might be tempted to drastically slash your calorie intake. But going too low isn't good for your body, and it can actually backfire.

Calories, of course, are the energy we get from food. Your body needs them to function, but taking in too many can ultimately cause your weight to go up. Cutting back, on the other hand, is a key step toward bringing your weight down. When you take in fewer calories than your body needs for energy, it's forced to make up the difference by burning stored fat. Over time, that adds up to pounds lost, according to the Mayo Clinic.

There's a sweet spot, though. While a moderate amount of calories can lead to healthy, sustainable weight loss, very-low-calorie diets can leave you feeling lousy and put your health at risk. And they're not the best at helping you lose weight long-term, either.

So how low is too low, and what can happen when you dip below that threshold? Here's a look at the downsides of extreme low-calorie diets, plus how to lose weight in a lasting way that feels good.

Whats Considered a Low-Calorie Diet?

It's generally recommended that people assigned female at birth avoid eating fewer than 1,200 calories per day and people assigned male at birth avoid eating fewer than 1,500 calories per day when trying to lose weight, according to Harvard Health Publishing. Getting at least that many calories helps reduce the chances for a nutritional deficiency and potential health problems that can come from eating too little.

Experts like Lisa Young, PhD, RDN, author of Finally Full, Finally Slim and adjunct professor of nutrition at New York University, agree. "I advise that people not eat fewer than 1,200 calories," she says.

That said, there are some cases where it could make sense to eat less. Very-low-calorie diets, or what weight-loss experts call VLC diets or VLCDs, for short, involve eating fewer than 800 calories per day, according to the National Institutes of Health (NIH). Usually, they're only meant for people with a very high body mass index who are experiencing a weight-loss plateau (meaning their weight loss has stalled).

VLCDs are often liquid diets that are designed by experts to deliver maximal nutrition for minimal calories. They're only meant to be used for short periods, and they need to be medically supervised to make sure they're done safely, the NIH says. You shouldn't try a very-low-calorie diet without talking to your doctor first.

Do Low-Calorie Diets Work for Weight Loss?

Just because a diet helps you lose weight doesn't mean it's healthy.

Image Credit: Rostislav_Sedlacek/iStock/GettyImages

Even though experts generally recommend steering clear of diets that dip below 1,200 calories, there are still plenty of plans that encourage eating less. Diets like the Optifast diet, cabbage soup diet, low-calorie keto diet or 1,000-calorie diet plans you find online might promise big results fast.

But eating plans that recommend eating fewer than 1,200 calories per day tend to fall into crash diet territory. In other words, they might help you lose some weight in the short term, but they're not sustainable.

"Food is fuel and gives you energy," Young explains. "When you eat too little, you are hungry and tired and don't have the energy to do your required tasks."

In fact, people who crash-diet tend to have a harder time maintaining their weight loss in the long term, according to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK). Which, if you think about it, makes a lot of sense. If you're always hungry and tired from not eating enough, chances are you'll eventually ditch the diet and start eating more calories. And when that happens, you could end up regaining the weight you lost.

As for VLCDs? They can help people with severe obesity lose a lot of weight quickly. According to the Encyclopedia of Applied Physiology, following a very-low-calorie diet can help someone with obesity lose up to 25 percent of their body weight within 16 weeks. But again, these massive losses aren't always sustainable, and many people struggle with regaining the weight once the VLCD ends.

9 Health Risks of Low-Calorie Diets

Low-calorie diets aren't just hard to keep up. They can actually get in the way of lasting weight loss and could even lead to serious health problems. These include:

Taking in too few calories can send the body into survival mode, where it actually slows down calorie-burning in an effort to hang onto whatever body fat it can, according to the Academy of Nutrition and Dietetics (AND).

That can actually make it harder to lose weight and over time, it even puts you at risk for gaining weight, Young says. "If someone continues to follow low-calorie or restrictive diets, it gets worse, and your metabolism can remain sluggish," she says.

The body uses calories from food for energy to carry out basic functions, from breathing to digesting food to pumping blood, the AND says. So if you're consistently taking in much less than you need, you'll likely start to feel a little weak or worn out.

You might find yourself feeling dizzy or lightheaded, too, because not eating enough can lead to dehydration and low blood sugar.

3. Low Energy for Exercise

If your body barely has enough energy for basic functions, chances are you'll have a hard time making it through a workout. Drastic calorie cuts signal hormonal changes that encourage your body to limit its energy expenditure as much as possible, says nutrition expert Georgie Fear, RD, author of Lean Habits for Lifelong Weight Loss.

Even if you do finish your sweat session, your body will have fought to hold onto as many calories as possible instead of burning them for energy like normal. Slashing your calories too low actually forces your muscles to become more efficient, "which means your movement burns fewer calories than it would if you were in energy balance," Fear explains.

When the body gets fewer calories than it needs, it makes up the difference by taking extra energy from stored fat (a form of ketosis). The problem? It can take energy from muscle tissue too.

"The hormones that signal your fat cells to break down also work on muscle cells," Fear explains. "Muscle cells also receive the signal to free up energy by breaking down and releasing energy from protein stored within."

Muscle loss isn't good in general, but it's especially bad news if you're trying to lose weight or even maintain a weight loss because muscle burns more calories than fat (aka supports a healthy metabolism).

5. Nutritional Deficiencies

When you take in calories, you're also taking in nutrients like vitamins, minerals and fiber, according to the AND. Cutting your calories very low makes it harder to get all of the nutrients you need, setting the stage for possible deficiencies that could affect your health.

Not getting enough calcium over time, for example, could increase the risk for osteoporosis and hip fractures, according to the AND.

Gallstones are hardened bile deposits that form in the gallbladder. They don't always cause symptoms, but they can be painful, and the only way to treat them is to have them removed surgically, according to the Mayo Clinic.

Gallstones are more likely to form when someone loses weight very quickly, like on a low-calorie diet. Experts don't fully understand why, but it seems that rapid weight loss causes changes to the way the body metabolizes fat, which can trigger these stones, according to the Obesity Action Coalition.

Many of us associate feelings of nausea with overeating, but it can also happen when you don't eat enough. Acid can build up in an empty stomach, which can create a sensation of nausea, according to the International Foundation for Gastrointestinal Disorders.

Nausea's a common side effect of gallstones too. And over time, certain nutrition deficiencies like too little vitamin B12 can affect the digestive tract and make you feel nauseated, according to the National Heart, Lung, and Blood Institute (NHLBI).

8. Constipation or Diarrhea

Like nausea, there are a number of reasons why low-calorie diets can cause problems in the poop department. Eating too little fiber or not getting enough liquid can both lead to constipation, according to the Mayo Clinic. And falling short on vitamins like B12 can lead to either constipation or diarrhea, the NHLBI notes.

9. Unsustainable Weight Loss

Most people have a hard time sticking with low-calorie diets for long. Something like a 700-calorie-a-day diet, for example, is just too restrictive to keep up with.

"The combination of physical discomfort, having to use a great deal of restraint to resist eating and missing out on favorite foods are costs most people become unwilling to pay sooner or later," Fear says.

And when you ditch the restrictive diet and start taking in more calories, chances are the weight that you lost will pile back on.

How to Calculate Your Calories for Weight Loss

People trying to lose weight should eat about 500 fewer calories per day, according to the Mayo Clinic. (As long as that doesn't put you below the minimum calories mark.) That will add up to about 1 pound lost per week.

The results won't be as fast or dramatic as what you'd get from a crash diet, but the slow-and-steady approach will up your chances for keeping the weight off long term and keeping your health intact while you're at it.

Not sure how many calories you should be eating to lose weight? You can calculate exactly what your body needs by measuring a few key numbers. These include your:

These numbers are based on factors like your height, weight, age and sex, along with your daily activity level. Once you know how many calories you need to maintain your current weight, you can subtract 500 to get your weight-loss calories.

To make things a bit easier, you can use a calorie calculator like LIVESTRONG.com's MyPlate app, which will do the math for you.

Healthy Diets to Try Instead of VLCDs

The Mediterranean diet can help with weight loss and could improve your overall health, too.

Image Credit: Image by Sherry Galey/Moment/GettyImages

The most sustainable diets for successful weight loss include at least 1,200 calories per day, emphasize a variety of nutritious foods and don't make particular foods off-limits.

"It's important to include a balance of carbs, protein and fat, and don't avoid a particular nutrient because it's in style," Young says. (We're looking at you, low-calorie ketogenic diet.)

Fear recommends focusing on small ways to curb your calorie intake that don't leave you feeling deprived. "Think boosting the veggies and reducing the amount of pasta in your favorite dish, or choosing leaner cuts of meat instead of fattier ones," she says. "Being consistent with a small deficit over several months produces more weight loss than a large calorie deficit for a few days here or there."

If you think a specific diet would help you stay on track, consider a plant-heavy eating plan like the Mediterranean diet or the DASH eating plan. Both emphasize fruits and vegetables, whole grains and lean proteins, and encourage you to stick with limited portions of saturated fats and sugar (but neither have to be totally off-limits).

Not only can plans like DASH or the Med diet be satisfying and easier to stick with long-term, they have a proven track record when it comes to better health. According to the NIH, DASH diets combined with exercise can lower blood pressure and help you achieve a healthier weight. And a 2016 review in the The American Journal of Medicine concluded that Mediterranean-style diets are just as effective as more drastic diets for weight loss, helping people lose an average of 22 pounds in a year.

Diets under 1,200 calories generally aren't a good option for weight loss: They're hard to stick with, and they can come with health consequences.

You'll lose weight in a healthier way by cutting about 500 calories from your daily diet and aiming to lose 1 pound per week.

If you have obesity and think that a very-low-calorie diet could help you lose weight, talk with your doctor to develop a medically supervised plan that's both nutritionally complete and safe.

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Are Low-Calorie Diets Safe? Here's What to Know - Livestrong

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