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Dr. Charlotte Markey and Oona Hanson

If youre having trouble sticking to a weight-loss resolution, you arent alone.

But you dont have to feel defeated or worry you arent properly prioritizing your health during a pandemic. In fact, if we truly want to support our well-being, science tells us we should avoid dieting like, well, the plague.

Decades of research reveal that diets just dont work. They are more likely to lead to weight gain and can do harm along the way. Yet every year millions of people feel compelled to embark on a regimen doomed to fail them.

Rather than seeing the inherent problem in the diets themselves, individuals often feel guilty and vow to try harder next time. It takes a lot of savvy and strength to resist blaming ourselves and jumping back on the diet bandwagon.

Skip the diet:You should make this your New Years resolution

The comforts many have relied on baking sourdough bread, finding the best work-from-home sweatpants, binge-watching Netflix were briefly celebrated before becoming demonized as contributors to the so-called quarantine 15. Fat-phobic memes and food-shaming jokes have made us more vulnerable to the claim that we must atone for our supposed sins of gluttony and sloth when, in fact, we have been engaging in morally neutral survival behaviors.

Weight-loss companies welcomed the opportunity to cash in on our anxieties. But they dont sell diets anymore no, they have cleverly re-packaged their programs as lifestyle changes, resets and cleanses.

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The most famous diet company in the world, Weight Watchers, is now WW: Wellness that Works.Noom promises you can lose weight no dieting required. Influencers are also reluctant to use the word diet and instead sell detoxes or share low-calorie what I eat in a day posts. It doesnt matter what you call it; restricting calories with the goal of weight loss is unlikely to be effective in the long run and can undermine health in the process.

We may feel powerless in the face of manipulative marketing, but science can strengthen our resolve. Its a lot easier to let go of dieting when we understand diets fundamental flaws and potential health risks.

When people give up on a January diet or regain weight at any time of year we tend to blame it on lack of effort, self-disciplineor willpower. But its biology, not our level of commitment, that resists caloric restriction and weight loss.

Built-in mechanisms protecting humans from starvation dont know the difference between a famine and a fad diet. Sensing a threat to safety, our bodies skillfully combat efforts at weight loss. Both psychological and physiological mechanisms lead us to crave the very foods weve deemed off-limits; the forbidden fruit tastes sweetest.

And we have little control over complex systems, including our metabolism and hormones, that can play a role in our size.

Our bodies often prepare for future deprivation by adding more weight than we lost seen in the majority of people who intentionally lose weight for a period of time.

Whats the harm in at least trying to lose weight one more time? For most people, diets take a toll on physical and emotional well-being.

Although some experience an almost euphoric feeling at the start of a diet, this honeymoon phase wears off quickly.

Even without the added challenge of stressful world events, staying on a diet is really hard. Sticking to a restrictive plan might seem admirable, but what looks like dedication also can be the beginning of an eating disorder. Even those who never go on to suffer a disorder may develop disordered eating, an unhealthy relationship with food.

That feeling you cant name?:Its called emotional exhaustion

Am I OK?:How to do a mental health check

The behaviors most diets require tracking meals, counting calories/points/macros can lead to elevated cortisol levels, a marker of biological stress. Caloric restriction by itself is a stressor. Being hangry on a regular basis just isnt good for us.

Because most people who lose weight will regain it (and then some), dieting can catalyze weight cycling, where ones size shifts up and down with repeated attempts at weight loss. This so-called yo-yo dieting strains both physical and psychological health.

Dieting also does harm by reinforcing the false notion that thinner is always better, a bias known as weight stigma. Adopting this hierarchical mentality about bodies hurts the individual dieter and contributes to systemic prejudices. Research suggests dieters experience less positive body image compared to non-dieters, regardless of their size. In other words, dieting doesnt fix poor body image, and may lead us to judge ourselves and others more harshly.

Because dieting is so common, many people arent sure how to eat otherwise. Luckily, there is a well-established approach that supports nutrition and overall well-being.

Intuitive eating prioritizes being gentle with yourself, attending to hunger and satiety cues, and enjoying a wide variety of food. This framework allows people to care for themselves by tuning out the diet messages and trusting their bodies. Intuitive eating resources are widely available from anti-diet dietitians.

For those with a history of dieting, its not easy to let go of the structure, appsand color-coded food guides not to mention the promise of transformation.

If eating intuitively feels out of reach, its important to get help. Disordered eating can affect anyone, regardless of race, age, gender, or weight. Many therapists and dietitians specialize in helping people heal their relationship with food, and you dont need a formal diagnosis to deserve support.

The pandemic has taken so much away from us eating in restaurants, family gatherings, and nearly all sense of normalcy so its easy to feel lost right now. Diet companies and influencers will continue to try to convince us they have an answer to all our woes, something that will make us feel in control and healthy.

However, science tells us both our bodies and minds will be better off with a hefty dose of self-compassion and a commitment to avoiding diets, however tempting they may be. As more people resist dieting, the easier it will be for others; we can then save our energy for more satisfying and meaningful pursuits.

Parent coach Oona Hanson helps families foster healthy relationships with food and body image. She holds a Masters Degree in Educational Psychology and in English.

Dr. Charlotte Markey is a professor of psychology and health sciences at Rutgers University-Camden. Her most recent book, The Body Image Book for Girls: Love Yourself and Grow Up Fearless, was published in 2020.

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Science says the best diet for health and weight loss is no diet - TechnoCodex

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As we embark upon the new year, losing weight figures on the list of resolutions for many.Some of us are also struggling to lose all the weight gained in 2020 due to stress eating and decreased physical activity amid the lockdown and the need for social distancing.

Losing weight is a tussle for many and it's essential to have the knowledge of basics before setting out to achieve your desired fitness goal. There are various companies offering new and different gym equipment that effectively helps in weight loss. But, which ones to pick?

Heres a roundup of the best weight loss machines that one should know about:

Running on a treadmill is an effective way to lose fat quickly. Its the best cardio exercise. Using a treadmill for 30 minutes at the same pace can help make a person fit and active.

Recumbent bikes strengthen the heart and lower body muscles. Pedalling at a fast pace makes leg muscles burn. Recumbent bikes can also help to promote leg strength and endurance.

They can track time, distance, and calorie goals, as well as draw comparisons with previous workouts. The machine works on the hamstrings, abs, quadriceps, glutes, calves, and hip muscles.

Upright bike enables a great cardio session along with strengthening the leg and centre muscles. Depending on your requirements and preferences, this bicycle can be utilised for workouts in both standing and sitting positions.

The machine works on abdominal muscles and upper arms (since the user needs to keep their body upright), shoulders, biceps, and triceps.

Wattbike has set the standard for indoor bikes and is known for its adaptability and versatility. Indoor trainers provide in-depth workout plans and techniques in every cycling session.

It is undoubtedly the best equipment for losing weight at home.

The core drive elliptical machine helps you achieve a vigorous workout by focusing on building the heart, muscles, and lungs. It also helps you develop endurance and firmness.

The curved structure allows a good workout session for both aerobics and cardio exercises. Walking just for 20 minutes on a core drive elliptical can give you a full-body workout like no other machine.

The rowing machine is an exercise meant to work like rowing a boat, which would help to strengthen ones muscles and increase stamina simultaneously. In this, you need to fill the calorie shortage by consuming more of it.

Weights and plates are effective for the entire body as you can use them to work on different muscle groups. It helps to improve body balance and control.

Weights like dumbbells and kettlebells are the perfect addition to a regular workout as they can be used for exercises like squats, lunges, and abs exercises. The best part about these is they target a wide range of muscles that can be done within the comfort of home.

Cross-functional accessories include a gym ball and skipping rope. Exercising with a gym ball can help you with weight reduction and cardio.

Irrespective of your body size, this activity ball helps with stretching the body and works best for the abdomen. Using it adds power to the whole workout routine.

A full-body press works on a wide variety of muscle groups throughout the body. It benefits not only the stomach but also the chest, shoulders, triceps, upper/lower back, core, lats, hips, glutes, quads, calves, and hamstrings.

The best feature of a full-body press is that it burns more calories in less time.

The training wall tones and strengthens muscles, thus increasing stamina and endurance. The biggest benefit of doing work out on the training wall is that it improves body posture, balance, and stability.

Simply put, to be fit, one either goes to a gym or sets up a home gym. In either case, using the correct equipment is extremely important. Not all machines available in the gym or the fitness stores are useful for helping with weight reduction.

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Missing the gym? Here are 10 machines to choose from to continue working out at home - YourStory

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James Argent has candidly admitted that he'll simply die without gastric surgery.

The former TOWIE star, 33, now weighs 26 stone after quitting exercise and replacing drink and drugs with unlimited takeaways and fast food.

Arg now fears for his life after admitting that he "has a problem" when it comes to his weight, especially after doctors put it bluntly by telling him: Lose weight or die.

I dont want to die. An op is the only way I can lose weight," Arg told The Sun.

I see pictures of myself and its too upsetting. The other day I had to ask my manager to put my shoes on for me because I just couldnt do it my belly is too big. I cant do up my own shoe laces.

Arg admits that he knows he has an eating disorder, but cannot do anything about it.

And when it comes to taking back control of his diet, Arg says there are only two options for him - and one is just as extreme as the other.

Ill either starve and work out three times a day and be really skinny, or do no exercise and eat takeaways every day," he explained.

"I cant maintain my weight I need help. Nobody is trying to stop me from having an op. Everyone knows its the only way I can lose weight.

Admitting that he's done "a lot of research" about gastric operations and what they entail, the reality TV star is now picking and choosing the one that's right for his situation.

On the cards for him is a bypass - a procedure which staples part of the stomach together to make it smaller, or a sleeve gastrectomy - an op where most of the stomach is completely removed.

Both options are not cheap, each costing him 10,000 should he choose to undergo one of them.

Arg has been open about his ever-shifting weight.

He famously slimmed down to 14st in 2015.

But it wasn't long after when he began to balloon up again, with his drug addiction coming in to play and naturally causing even more problems for the star.

Arg's weight yo-yo'd heavily during his on/off relationship with Gemma Collins.

Though the pair are not together anymore, it was ultimately The GC who actually saved Arg's life when it came down to it.

In October 2019, Gemma was forced to call 999 after Arg had collapsed while alone in his home when he didn't answer his phone.

Gem decided to split from Arg last year after he reportedly wanted an open relationship.

Gemma was left hurting after James called her a slew of cruel names including a "hippo" and "fat f**k".

She shared a collection of savage screenshots of their exchange on her Instagram before quickly deleting the messages.

Just months before that, Arg's cocaine addiction got so bad that he was left with no choice but to seek help.

The reality TV star went into rehab in the New Year to try and fix his alcohol and weight battle.

It was then when fellow TOWIE pal Mark Wright stepped in to help.

Mark was left fearing for his best pal's life at the height of the troubled star's cocaine addiction.

Arg had suffered two near-fatal overdoses as he battled addiction but he refused Mark's attempts to get him help at rehab.

The TV star sought help from a counsellor who advised him his friend's death was a risk he had to take because sometimes someone has to hit "rock bottom" before they will get help.

He said: "I called up [the counsellor] and said what could I do? I've taken every step. He just said to me sometimes you let them hit rock bottom and know they need help.

"You can't do anything else. I asked, what if he dies? It's the risk you have to take."

"Just before Christmas 2019 there were some bad moments," he added.

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TOWIE's James Argent says he'll die without gastric surgery as he reaches 26 stone - Mirror Online

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I see a man was recently arrested after allegedly living at OHare Airport in Chicago for a few months.

It is like the movie The Terminal come to life.

My first thought was, who wants to live in an airport? Well, lets look at the pros and cons. Clearly, the people watching would be fantastic, so there would always be something to do. And since you are basically hiding out, you would always be on the move, so you would probably lose weight.

The food choices would get old very quickly. Those $47 burgers at the airport are not that good, even when washed down by a $21, 8-ounce beer. And sleeping in an airport is never optimal. I dont like to sprawl when I sleep, so airports are out.

Yes, I have thought about these things before. Why? Well, I love zombie movies. And if you love zombie movies, you have spent at least some time thinking about where you would go if you had to make a move during the zombie apocalypse.

If you are actually out and about when that happened, where would you rather be stuck? Here are some options and their pros and cons:

A gun store. This is the place that many dream of in such a scenario. You are, of course, surrounded by plenty of weaponry and ammo to hold off the hungry zombie hoards for a long, long time. As long as you dont pray and spray too many times, you should be fine. Gun stores can also be pretty secure, another plus. The negatives? Well, unless there is an employee refrigerator fully stocked in the back room, you will be starving pretty soon.

A grocery store. Obviously, the big thing here is you have plenty of food to eat, and you can have some actual variety in your diet. But eat those fresh veggies and frozen items early a zombie apocalypse means the power will be out soon and things will spoil. The cons are plentiful no weapons unless there is something in a security room; a grocery store is big, meaning there is a lot of square footage to try to protect; once you run out of Ding Dongs it is basically game over.

The mall. Any zombie fan has seen Dawn of the Dead, where people are trapped in a mall after zombies rise up. Food, gear, entertainment they are all available at the mall. But really, who wants to be in a mall in 2021? That is so 1985.

The Home Depot. Great place to find inventive weapons nail gun, anyone? But if you think the people who work there now are not helpful, imagine how they will be as zombies. Steer clear.

Caseys General Store. Seriously, this would not be a bad option. Caseys has pretty much everything you would need, and there is one in pretty much every town in Ogle County. Food, clean bathrooms, and cigarettes for any smokers who get desperate. Weapons could be a problem, but just keep hidden and enjoy those Funyuns.

Target. Here it is, the gold standard of places to be stranded when the dead come back to life. OK, I know it will never happen, but stick with me here. Target has everything these days that you would want. There is food. There is clothing. There are plenty of things to use as weapons. Yes, it is big and might be hard to defend, but you should be able to find plenty of items inside to shore up poor defenses.

Of course, you will never use any of this advice, but it is better than reading about politics, isnt it?

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I know just where to be when the zombie apocalypse hits - The Ogle County Life

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Yoga is a type of mind-body exercise that involves moving through different physical postures. Many styles of yoga exist, from gentle and slow-moving to intense and fast-paced.

Practicing yoga can offer the following physical and mental health benefits:

In yoga, moving your body into various poses helps improve both flexibility and balance. A small 2016 study found after 10 weeks of bi-weekly yoga sessions, male college athletes improved their flexibility and balance more than those who did not practice yoga.

For your body to move and function efficiently, flexibility is essential. Flexibility also "stops your muscles from pulling adversely against your joints," says Jennifer Jens, yoga instructor, personal trainer, and owner of BeachLIFE Fitness in Pensacola, Florida.

Balance is also important to avoid falls and injury. Because many yoga positions involve balancing, such as one-legged postures, yoga can improve balance.

Yoga can restore the flexibility and balance people tend to lose with age. "It forces us to move our bodies in ways that we wouldn't normally do on an everyday basis," says Chrys Kub, a physical therapist, certified yoga therapist, and owner of Fit Yoga Therapy in Charlotte, North Carolina.

Yoga builds muscle strength by using body weight as a form of resistance. Through holding poses or moving through them, you build muscle endurance, Jens says. Muscle endurance refers to how long a muscle can perform an exercise repeatedly.

In a small 2015 study, adults in China who practiced hatha yoga saw improvements in muscle strength and flexibility after 12 weeks.

Yoga works the whole body, but more strenuous versions of yoga, such as vinyasa, do more to strengthen muscles than gentler forms of yoga, such as yin.

Yoga isn't generally considered a cardio workout, because it does not get your heart pumping as hard as running does, for example. However, it does still work your cardiovascular system and helps keep your heart healthy.

"If you're moving quickly through movements, your heart rate increases, and over time, you build good cardiovascular endurance," Jens says. Vinyasa and Ashtanga are faster-paced versions of yoga that could count towards cardio.

A 2011 study found three months of yoga reduced pain in people with chronic or recurrent low back pain more than those who just received their usual care.

Back pain is sometimes tied to poor posture. For some people, improved posture is the main benefit gained from yoga, Jens says. Good posture keeps your joints aligned which can ease tensions, she says.

Yoga helps improve posture and relieve back pain because it improves your muscles' flexibility and endurance, as well as your mobility. Many yoga poses engage your back muscles, as well as other muscles like your core that connect to your back muscles.

Arthritis, a condition that causes pain and stiffness, is due to inflammation of a joint. A 2020 review of studies on patients with rheumatoid arthritis found yoga improved their physical function. The studies' participants were between the ages of 30 and 70, and 86% of them were women.

"As a physical therapist, I incorporate yoga into my work with clients who have musculoskeletal issues," Kub says.

Some people with arthritis may need to avoid high-impact exercise because of the stress it causes on their joints. However, yoga may be a better workout because you use only your body weight, and you can go at your own pace, Jens says. Check with your doctor before beginning any exercise regimen.

Generally, yoga does not burn the same amount of calories that cardio does. For example, here are the number of calories burned in one hour of the following exercises:

However, those extra 200 calories can add up. A 2013 review found yoga programs often help people lose weight. The review found the effectiveness of yoga in helping people lose weight depended on how frequently one practiced, how long they practiced for, and if their yoga program incorporated a diet element amongst other metrics.

According to a 2011 review, yoga can improve quality of life in several ways, such as reducing:

Yoga reduces stress by incorporating various breathing techniques, akin to meditation. "Taking slower, longer breaths, in and out through your nose, affects your nervous system" and tells the body to calm down, Kub says. "The breath is a physical, concrete tool that you can use to actually change your emotional response."

Some varieties of yoga incorporate meditation. Yoga's focus on the mind-body connection lets you "kind of compartmentalize some stressors, push them off to the side, and really let your mind 'breathe' for a moment," Jens says. "[This] allows room for you to feel more positive about your day, more energetic, and more apt to want to go out and be productive."

The physical and mental benefits that yoga offers are diverse, from increased flexibility and strength to better sleep. And some of these benefits are linked. If you're less stressed, you can sleep better, and if you sleep better, you'll be less stressed during the day, Jens says.

The mind-body connection makes yoga especially beneficial, as it can improve your health in many ways at once. "It's actually a holistic approach to overall mental, physical, and emotional well-being," Kub says.

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7 science-backed physical and mental health benefits of yoga - Insider - INSIDER

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My 600-lb Life is a TLC original that has been presenting stories of morbidly obese individuals since 2012. The show documents the dedicated efforts of the Iranian-American surgeon, Dr. Younan Nowzaradan, who is based in Houston and helps his patients who are looking to reduce their weight to a healthy level. However, not all his patients comply with him quickly, and Steven Assanti is definitely one of those subjects. You might be wondering where Steven is and what he is doing at the moment. Heres what we know.

Steven Assantis first appearance on the show in season 5 was marked by him starting his journey at almost 800 pounds. Moreover, his attitude and reluctance to comply with the recommended diet regimes by Dr. Now appalled many in the audience. After several ups and downs and dramatic turns of events, including a period of drug addiction to pain killers, Steven was able to determine a seemingly proper path for himself.

He underwent surgery after Dr. Nows approval and was able to lose some of his weight. His progress, along with his brother Justins, had been tracked across three follow-up episodes in 2018, 2019, and 2020. In the last follow-up episode on the Assanti brothers, Steven tried to reconnect with Justin with hopes of redemption. Stevens (limited) post-surgery progress inspired Justin to go through with his own weight loss surgery. However, Steven had not made significant strides, and Dr. Now warned him that he might start gaining weight soon.

Steven thereafter said he was determined to lose weight and to stick to the diet designed by Dr. Now. He also said that he had met someone special named Stephanie and that he was relocating to Iowa to live with her and her daughter. He further addressed the various controversial statements regarding his relationship. He said that the comments were all lies and that Stephanie was more than willing to take care of him. He was relentless about not letting an opportunity to have a normal life slip through his fingers, which made him even more committed to his diet regime.

Unlike his brother Justin, Steven Assanti does not have a very visible social media presence. However, his girlfriend, now wife, Stephanie Sanger, announced their marriage in a post on her Facebook page, which has since been deleted. The couple got married in Iowa in 2018. They reportedly moved to Des Moines soon after their wedding. The last picture of the couple uploaded on Stephanies Facebook page dates back to 2019.

However, in an interview in 2020, Steven stated that even though the pair is married and together, they are technically separated. In fact, it would appear as though the two even live in separate cities, an hour and a half apart from each other. He stated that owing to the coronavirus pandemic, he was staying in his apartment in a bubble. (Even though he has lost some weight, he is still at high risk). However, he did go on to state that they planned on spending the holidays together and that they simply needed a break. He even referred to her as awesome.

In the last follow-up episode on the Assanti brothers, Steven was shown talking to Dr. Now over a Skype call from Iowa. From the conversation, Dr. Now inferred that Steven had gone back to his previous eating habits, including consuming pizza at least four times a day. But, Steven also said that he had not been on pain meds for a long time. It also seems as though the brothers no longer talk to each other. While Steven is quite tight-lipped about his personal life, we do hope that everything works itself out soon.

Read More: Where Is David Bolton From My 600-lb Life Now?

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Steven Assanti My 600-lb Life Update: Where Is Steven Assanti Now? - The Cinemaholic

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Non-alcoholic fatty liver disease (NAFLD) is the term for a range of conditions caused by a build-up of fat in the liver. It's usually prevalent in people who are overweight or obese. There are different stages of NAFLD and each stage presents its own set of symptoms.

There aren't usually any symptoms of NAFLD in the early stages.

However, cirrhosis is associated with the later-stages of the condition, says the NHS.

Cirrhosis is scarring (fibrosis) of the liver caused by long-term liver damage.

"If cirrhosis (the most advanced stage) develops, you can get more severe symptoms such as swelling in the legs, ankles, feet or tummy, warns the NHS.

READ MORE:Fatty liver sufferers more likely to be hospitalised with Covid-19, study found

Its important not to lose weight too quickly though, because, as Bupa points out, this could cause problems with your liver.

The most effective way to lose weight is to engage in regular exercise and specific exercises have been shown to directly target NAFLD.

In fact, research published in the British Medical Journal (BMJ) found that resistance exercise specifically improves NAFLD independent of any change in body weight.

The long-term impact that this form of exercise has on NAFLD requires evaluation, the researchers concluded.

Resistance training is any form of exercise that involves making your muscles work against a weight or force.

If you drink alcohol, its important to stay within the national recommended limits for alcohol consumption, advises Bupa.

If you're a regular drinker (you drink most weeks), current guidelines recommend not drinking more than 14 units of alcohol each week.

And try to spread your units evenly over at least three days of the week.

If you have NAFLD, you should aim to eat a healthy, balanced diet.

"Choose whole grain carbohydrates (such as breads, rice and pasta) which are high in fibre," advises Bupa.

It is also vital to avoid food and drinks that are high in sugar, warns the health body.

Other dietary tips include:

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Fatty liver disease symptoms: The visual warning sign on your legs, ankles and feet - Express

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When you think about heart disease, you may imagine an overweight, older male experiencing heart palpitations and chest pain. Thats definitely valid, but also be aware that heart disease is not one-size-fits-all it has a wide variety of symptoms and affects individuals of all ages. It is currently the leading cause of death for men, women, and people of most racial and ethnic groups in the United States, according to the Centers for Disease Control and Prevention.

Even though heart disease is pretty common, it can be preventable 80% of the time, according to the American Heart Association. Now, youre probably wondering, if heart disease is preventable, why are rates still so high? This is attributed to the Standard American Diet (SAD) which consists of processed foods high in sugar and fat and the sedentary lifestyle adopted by most individuals in our country. It goes way back to the beginning of the 20th century, where heart disease was an uncommon cause of death in the United States. By mid-century, it had become the most common cause. Some historians attribute it to the lack of physical activity as the majority of Americans started using automobiles as a mode of transportation. Others attribute it to harmful changes in Americans diet, where people consumed more processed foods, saturated fats, and added sugars, according to this study. Unfortunately, many are still engaging in this lifestyle today despite knowing a healthy diet and regular exercise has the power to reverse heart disease.

Dr. Heather Shenkman, MD, FAAC, a vegan cardiologist and athlete, is on a mission to help individuals regain their health and maintain a healthy heart focusing on healthy lifestyle changes. In her practice, she takes a whole-person approach treating food as medicine by promoting

plant-based food choices in addition to regular exercise habits. In an exclusive interview with The Beet, Dr. Shenkman walks us through her journey to becoming vegan, the benefits of a plant-based diet for cardiovascular health, and her personal favorite vegan meals. She leads by example when it comes to lifestyle and has blossomed into an endurance athlete fueled entirely by a vegan diet. Her advice will motivate you to add more plants and movement to your life, which will nourish your body and leave you feeling full of life.

Dr. Heather Shenkman: I became a vegetarian while in high school, because of my love for animals. I was a vegetarian throughout college and medical school, but I became a vegan during my cardiology fellowship. I had originally become a vegetarian because of animal cruelty. However, as I learned more about the plight of farm animals, I felt like it was the right thing to do to also cut out dairy and eggs. I became fully vegan during my cardiology fellowship. During my research at that time, I had read about the work that Drs. Esselstyn and Ornish had done to successfully reverse heart disease with a plant-based diet. So since then, about 16 years ago, Ive been a vegan.

HS: I've always been active physically in one way or another. In 2005, the same year I adopted a vegan diet, I was recovering from a foot injury, and could not do the running that I used to do to stay fit. As a result, I took up swimming and road cycling. Once my foot healed and I started running again, I asked my spin instructor, who was an avid triathlete, to coach me for my first triathlon, the Finger Lakes sprint triathlon, in September 2005. I had so much fun training, meeting other triathletes, and racing, that I was hooked!

HS: My interest in cardiology initially stemmed from an interest in being able to make an impact in my patients' lives, and honestly didn't have anything to do with a plant-based diet. I didn't go plant-based/vegan until the second year of the cardiology fellowship. I used every chance I could to encourage my patients to make better diet and lifestyle choices. But, back then in 2005, there wasn't much understanding of plant-based diets, this was before Forks Over Knives and before most people had any understanding of the word "vegan". As time has gone on, it's become easier to encourage patients to adopt more plant-based styles of eating.

HS: I encourage my patients to eat more fruits and vegetables. That's always a good starting point.We talk about minimizing processed food, restaurant food, fried foods, soda, and sweets. We agree that years of animal products, fast food, junk food, lack of exercise, and smoking have all contributed to their current state of health. We also agree that in order to do better, some of those habits need to change. To help guide them in the right direction, I advise them to watch the Forks Over Knives documentary and frame a whole-food, plant-based diet as the healthiest choice. Since no other diet has been shown to reverse heart disease, I tell them that the closest they can come to this diet as possible is best for their heart.

HS: I wanted my patients to know the basics of heart disease and that they can make an impact on their own health. I talk about how to incorporate better eating habits and incorporate more exercise, and how to find joy in it all. Now, I recognize that not every patient who walks into my office is going to walk out a vegan. In fact, most wont. My goal as a cardiologist is to provide my patients with the best information on how to improve their heart health and reduce their risk of cardiovascular events.

HS: I give them literature, in particular, the Physicians Committee's "Vegetarian Starter Kit". It reinforces a lot of why a plant-based diet is a healthy choice and provides meal ideas. I try to frame diet change as an adventure, not deprivation, a chance to try new foods, and something that will help them to feel better and improve their health.

HS: For breakfast, I love oatmeal or a homemade smoothie. Many mornings, I will make a smoothie bowl for myself and my 17-month-old daughter Ava; I add a banana, an orange, frozen strawberries, a couple of chunks of carrot, and maybe a tiny amount of broccoli, unsweetened soy milk, oats, dried coconut, flax and chia seeds to my Vitamix. I also love cooking up a shepherd's pie with lentils and veggies and mashed potatoes on top.

HS: So many of my patients tell me that they are not used to eating vegetables.But also, much of my motivation to advocate for healthy meals in schools is that I now have a young daughter and want her to be healthy. We know that our preferences for foods start early in life. If we can introduce children to healthy foods when young, this will shape their taste buds for years to come.

HS: I'm proudest of earning a medal at the Maccabiah Games in Israel in 2013. I competed in the "Maccabi Man and Woman" Competition, which was a four-event competition occurring within a week, including a time-trial bike race, a half marathon, an Olympic distance triathlon, and a 5-kilometer swim. It was challenging not only to compete in these events but to do so in such a short amount of time, in very hot weather.

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A Cardiologist and Athlete Says a Plant-Based Diet Is the Key to - The Beet

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The coronavirus pandemic dominated the headlines and our daily lives for most of the past year. Medical News Today have covered this fast-moving, complex story with live updates on the latest news, interviews with experts, and an ongoing investigation into the deep racial disparities that COVID-19 has helped unmask.

However, this hasnt stopped us from publishing hundreds of fascinating stories on a myriad of other topics.

This week, our editors busted myths about consuming sugar, reported on a significant breakthrough that may lead to a cure for paraplegia, and found a surprising link between a persons diet and their risk of disease. Its not all down to genetics, after all.

MNT also published an animated guide to exercising the core muscles and a pair of articles on depression the first on how a persons metabolism may predict the recurrence of this condition, the second on how personalized deep brain stimulation may relieve it.

Finally, we released an in-depth feature all about antioxidants, a story on how online therapy may be here to stay, and an article about why stepping away from your desk to take a walk through the woods should become a habit for anyone who finds their work stressful.

We highlight this research below, along with some other recent stories that you may have missed amid all the COVID-19 fervor.

This weeks Medical Myths article looks at sugar the sweet stuff that finds its way into so many of our foods and beverages. What is sugar? Is it addictive? Does it cause diabetes, make children hyperactive, or cause cancer? Senior News Editor, Tim Newman, tackles each of these myths in turn.

This article is the weeks most popular, with 40,000 sessions so far. It also features a highlights video presented by MNTs Research Editor, Yella Hewings-Martin, Ph.D. Be sure to scroll down a little and check it out.

Learn more here.

The search for a way to repair spinal injuries and cure paraplegia has continued for decades, so far without success. However, this week, MNT reported on a new treatment that restored the ability to walk in mice with paraplegia.

Researchers at Ruhr-University Bochum in Germany used a genetically engineered virus to deliver instructions to produce a designer signaling protein to motor neurons in the brain. This protein, called hyper-IL-6, was then distributed to more remote regions of the nervous system, where it triggered regeneration.

Within 23 weeks of receiving a single injection of the virus, the paralyzed mice were able to walk again. As senior study author Dr. Dietmar Fischer remarks, this came as a great surprise to us at the beginning, as it had never been shown to be possible before after full paraplegia.

Read our full coverage of this promising finding and the teams future plans for research.

Learn more here.

We also reported on another surprising finding, this time concerning the human gut microbiome. An international study involving institutions across Europe and the United States found that a persons gut microbiota exert a stronger effect on the risk of developing certain conditions than their genetics.

The researchers also found that eating a diet rich in healthful, plant-based foods and healthful, animal-based foods, such as oily fish, led to high levels of good microbes in the gut. Many of the microbes they found are new to science and yet to be named.

This article explains how these findings could lead to the development of healthful diets that are specifically formulated to suit each persons unique biology.

Learn more here.

One of this weeks most popular articles, attracting more than 177,000 views over 4 days, was this roundup of core exercises.

Access to public gyms remains restricted for many people, but all of the exercises in this article are doable at home, with minimal or no equipment.

The article begins with an explanation of what the core is, the muscles that make it up, and the benefits of training for core strength. Each exercise is accompanied by an animation that shows how to complete it with the correct form, as well as some advice for people looking for more of a challenge.

Learn more here.

A common ingredient in sunscreen came under the spotlight this week, as our team reported on links between benzophenone-3 (BP-3), diet, and breast cancer.

The link is not entirely straightforward. In mice who ate a low fat diet at puberty, BP-3 appeared to offer some protection against one kind of tumor development while also increasing the aggressiveness of another. However, mice who ate a high fat diet during puberty saw none of the beneficial effects of BP-3 on tumors, which grew more aggressively.

This is concerning, as researchers detected BP-3 in96%of the U.S. population between 2003 and 2012. Onerecent studyfound that a single heavy application of sunscreen could exceed the point at which BP-3 becomes a risk.

When there are alternatives, stay away from BP-3, recommends one of the authors of this new study.

Learn more here.

An international pilot study has identified two types of metabolic marker that could predict whether or not a person is likely to have recurrent episodes of major depressive disorder.

With around 17.3 million U.S. adults experiencing at least one major depressive episode each year, the ability to predict which individuals are most likely to experience a recurrence could have huge benefits for mental health.

The authors of this study claim that their method for analyzing metabolism was able to unmask a latent signature of future risk of recurrence with 9099% accuracy. Our new article looks at this study and its limitations in detail.

Learn more here.

Also on the topic of depression, another of our most recent articles reports on the prospect of treating depression with personalized therapies.

The finding emerged in a new case study from the University of California, San Francisco. The researchers found that stimulating three specific brain areas in the patients brain could help induce calm, renew energy levels, or reignite pleasure.

The patient, a 36-year-old female, reported that every time they stimulated, I felt like, Im my old self, I could go back to work, I could do the things I want to do with my life. The researchers now plan to include more patients with the same condition in an expanded clinical trial of this deep brain stimulation methodology.

Learn more here.

Last weeks Recovery Room featured the first article in our new Honest Nutrition series. It was on the topic of the link between nutrition and mental health. This week, we look closely at what we really know about antioxidants.

What are antioxidants, and what role do they play in the bodys defenses? Are the antioxidants present in supplements the same as those present in foods, and are they as effective? Can too many antioxidants harm health?

This article in our Honest Nutrition series looks at the evidence and recommends some ways to get enough antioxidants in the diet.

Learn more here.

A previous Recovery Room featured a guide to finding free online therapy, which was timely, given the pandemic-related restrictions on meeting people.

New research data suggest that many clients who undergo psychiatry may wish to continue attending therapy sessions online rather than resuming their sessions in person, with nearly 50% preferring to continue this way. The majority, nearly 83%, chose video chat over telephone sessions.

Only a small percentage, slightly over 1%, chose to postpone their treatment until they could meet with their therapist once pandemic-related restrictions are lifted.

Learn more here.

Finally, this article offers some evidence for what many people deeply believe: Escaping the office and getting out into nature is good for mental health.

Researchers in Japan calculated each of the 6,466 participants sense-of-coherence (SOC) score at the beginning and end of the study. Scientists developed SOC scoring as a measure of a persons sense of living a meaningful, manageable life.

The researchers found that workers who took walks in natural settings at least once per week showed a significantly positive association with a strong or middle SOC score. This should enhance their resilience in the face of stress.

If youre thinking of venturing out today, study co-author Prof. Sasahara certainly recommends it, saying: Forest/green space walking is a simple activity that needs no special equipment or training. It could be a very good habit for improving mental health and managing stress.

Learn more here.

We hope that this article has provided a taste of the stories that we cover atMNT. Well be back with a new selection next week.

We publish hundreds of new stories and features every month. Here are some upcoming articles that may pique our readers interests:

Link:
The Recovery Room: News beyond the pandemic January 22 - Medical News Today

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No diet is ultimate and forever. One of the core principles of food, lifestyle, and dietary choices is that nothing is permanent. Your health is a journey.

You might find yourself needing a change based on age, season, symptoms and stressors.

Image source: Shuttertock

You may be well aware of the connection between food and mood when it comes to an instant reaction. For example, you may be aware that excessive ice cream can trigger a headache.

But what about long term signs that the diet you are following overall is not working for you? Ive seen several people who are quite health conscious following a diet that has made them lose a lot of weight.

They think that the diet has worked, and they also start advising others. Is weight loss the only measure of success of dietary choices?

Lets look at those ten signs that your diet actually needs a change.

One of the biggest signs that your diet is not working for you is the quality of your sleep. It is not how much you sleep, but how rested you feel when you awaken that matters. If you find yourself walking up several times during the night quite frequently, something is not right.

A good diet ensures good quality sleep | Image source: Shutterstock

You do not need to wake up even to use the restroom as your body releases an antidiuretic hormone to prevent your need to urinate at night.

A big way that a diet troubles you is if it triggers some form of digestive distress.

Each of these can show different aspects of what is happening within your digestive system, and they can each be triggered by specific diets that do not work for you.

One example of this is a ketogenic diet triggering heartburn when your body does not have the resources to digest that level of fats. It can also show up as perpetual gas and bloating from suddenly increasing lentils on a plant-based diet.

Your skin is truly the indicator of what is happening within your physiology. If the diet that you are following has some food that is inflammatory to you personally, or if it is deficient in certain nutrients that are required for skin health, you will see it show up as frequent acne.

Ive often heard people talking about themselves having acne-prone skin and relying on frequent antibiotics and expensive topical treatments. This is never true. The only reason that you have acne-prone skin is if your diet is not working for you.

This is more common than you might even think. I see several people who have lost a lot of weight with a diet, but they have headaches very frequently.

Headache point towards poor blood sugar balance and nutrient deficiencies | Image source: Shutterstock

Headaches point towards poor blood sugar balance, nutrient deficiencies, and inflammation, all of which are signs that your dietary choices, the timing of your meals, and habits are not working for you.

Bad breath might be the butt of ridicule but if you struggle with it, you know how frustrating it can be. Bad breath is a sign of toxic overload and poor liver health.

Bad breath points to poor detoxification and that is a big sign that you need to change something.

Stress might be different for each person. Resilience to stress can also be different. If you are on a diet and swear by it because you have lost a lot of weight, ask yourself if you are more content, relaxed, and calm, or more angry, jealous, and frustrated.

A diet that might make you lose weight can still be harmful for you, if you are unable to deal with what is going on outside. If you find yourself blaming everyone for every reason why you are angry, your diet needs a change.

Image source: Shutterstock

One of the most common signs that your diet is not working for you is craving salt or sweet. Often, people follow a diet because someone has suggested it or because it looks to be ideally perfect.

If you find yourself craving something beyond your balanced meals, you need a change.

If your diet was truly balanced and stabilised your blood sugar, you would not have cravings.

You might have lost a ton of weight with a diet. But if you find yourself catching a cold, cough or viral as often as every few months, there is something that is not working within your body.

Your diet could be triggering low-level inflammation and stressing your immune system. One of the things that I tell everyone is that falling sick is not normal.

If you get a fever or cold more often than perhaps once a year, something needs careful attention.

If you need to resort to frequent hair treatments for extra conditioning, you are probably low on several nutrients.

Poor hair can be a sign of low level of nutrients | Image source: Shutterstock

Poor hair can be a sign of poor detoxification and a low level of nutrients. Just like your skin, your hair is an indicator of what is happening within your body.

I might have saved the best for the last. I talk about anxiety all the time. Anxiety is not solved by a pill. Anxiety points towards poor gut health, challenges with the liver, poor hormonal balance, adrenal dysfunction and much more.

You might not have all these signs, but I would say that if you have even four or five of them, you might want to consider looking deeper at your diet and wondering about where you might want to change something.

Weight loss is never the single indicator of a diet that is working for you. Sadly though, many people have made weight loss the only thing to consider in the efficacy of a diet.

(Disclaimer: The views and opinions expressed in this article are those of the author and do not necessarily reflect the views of YourStory.)

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Whats on your plate? 10 signs you need to change your diet - YourStory

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