Category Archives: Diet And Food

In addition to their role in providing energy, carbs also help regulate blood sugar, insulin metabolism and support cholesterol and triglyceride metabolism. When there is an overabundance of carbohydrates in the diet, these bodily functions can be thrown out of whack.

Dietary carbs can be divided into the following categories:

Dietary guidelines recommend individuals fill 45-65% of their diet with carbohydrates, with a focus on having an optimal fiber intake and limiting simple carbs.

Low-carb diets typically provide around 20 to 130 grams of carbs per day and anywhere from less than 10% to 44% of calories from carbs. Some of the more popular low-carb diets include the following:

Keto diets typically include 20 to 50 grams of carbs per day. [This] diet gained attention in the early 20th century when physicians discovered the beneficial effects of carb restriction on the symptoms of epilepsy in children, therefore, these diets were used for the treatment of epilepsy, says Alma Simmons, a registered dietitian nutritionist and maternal fetal medicine dietitian and diabetes educator at Ohio Health Hospital. However, when people started realizing that low- carb diets could also help with weight loss, the popularity increased drastically, she adds.

The goal of the keto diet is to induce ketosis. Typically, the body prefers carbs as its main fuel source, but when there arent enough carbs available, the body is forced to burn stored fat for energy. Ketosis is the name of this fat-burning process.

Its important to note that a keto diet designed for an individual living with epilepsy is quite different from one designed for someone who does not have the condition. Most notably, individuals with epilepsy are routinely advised to go on a more restrictive, very high fat diet so their body goes into ketosis quickly.

Established in 1972 alongside Dr. Robert Atkins book Dr. Atkins Diet Revolution, this diet is based on the idea that a low carb intakeas opposed to the conventional low calorie dietis superior for weight loss. Today, there are variations of the Atkins diet, ranging from 20 to 100 grams of carbs per day. Typically, the Atkins diet is less restrictive when it comes to fruits and vegetables, which may make it a good choice for increased consumption of vitamins and minerals.

Proponents of the paleo diet claim that the foods eaten by hunter-gatherer groups from the Paleolithic era are best for human health. The diet contains about 25% carbs and excludes all grains, legumes, dairy, sugar and processed foods.

Different people may respond differently to low carb diets; just because a certain low carb diet works for one person really well (i.e quicker weight loss), doesnt mean it will work the same way for another persona distinction often due to genetics. Additionally, individuals living with extra weight and obesity may find that it takes them longer to reach ketosis than individuals who are not living with those conditions.

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Are Low-Carb Diets Effective? Here's What You Need To Know - Forbes

Can what you eat affect menstrual cramps? A new analysis of studies related to menstrual pain (also called dysmenorrhea) suggests that diet may be a key contributor. The research shows that while diets high in inflammatory foods such as meat, oil, sugar, salt, and coffee can make the pain worse, eating vegan has been shown to tame the pain by reducing the inflammation that contributes to it. The results of the research were recently presented at the North American Menopause Society (NAMS) annual meeting in Atlanta, GA.

This research was designed to study the effect of diet on menstrual pain and identify which foods contribute to it and which can reduce it. Research was conducted through a literature review that found approximately 20 studies that examined dietary patterns that resulted in menstrual pain. They were comprised of questionnaires, randomized trials, and nested control studies.

In general terms, these studies found that diets high in omega-6 fatty acids promote inflammation and foods high in omega-3 fatty acids reduce it. Additionally, other inflammatory foods such as meat, sugar, salt, and coffee worsens cramps by increasing the prostaglandins, which constrict blood vessels in the walls of the uterus, causing cramping.

The research also shows that some foods have the opposite effect. Notably, it was found that those on a vegan diet had the lowest rates of inflammation, and eating a plant-based diet can reduce cramps long term.

The research cites a study published in scientific journal Nutrition Research, where participants were randomized to follow several different diets, from vegan to omnivore. Those on the vegan, vegetarian, or pesco-vegetarian (a vegetarian diet that includes fish) diets all had significant reductions in bodily inflammation compared to omnivore diets that include meat, although menstrual cramps were not measured directly.

Lead researcher Serah Sannoh of Rutgers University says she undertook this research in part because she wanted to find natural remedies for her own period pain. During her senior year in high school and into college, Sannoh experienced unbearable cramps during her period.

Researching the effects of diet on menstrual pain started as a search to remedy the pain I personally experienced; I wanted to understand the science behind the association, Sannoh, lead author of the research from Rutgers University, said in a statement.

According to NAMS, approximately 90 percent of adolescent girls experience menstrual pain and cramping. In some cases, the pain can be so severe that it interferes with daily life. Since menstrual pain is a leading cause of school absenteeism for adolescent girls, its important to explore options that can minimize the pain, Stephanie Faubion, MD, NAMS medical director, said in a statement. Something like diet modification could be a relatively simple solution that could provide substantial relief for them.

Sannoh hopes the research results will inspire women of all ages to make dietary changes to improve their life, especially during their menstrual cycle. I am hopeful that this research can help those who menstruate reduce the pain they experience and shed light on the importance of holistic treatment options, she said.

In addition to the potential to reduce monthly menstrual cramps, tuning into the foods that reduce inflammation can move you closer to optimal health. These foods include fruits, vegetables, whole grains, legumes, nuts, and seeds. Further research has shown that both a vegetarian and plant-based eating pattern work to decrease inflammation in the body, likely because of the high number of antioxidants found in plant foods.

Another study published in Obstetrics & Gynecology and led by Neal Barnard, MD, found that a low-fat, vegan diet significantly reduced pain and PMS for many women. The study included 33 women who followed either a low-fat vegan diet or their regular diet and then switched treatments. The diet change was designed to do two things: it eliminated all animal fats and nearly all vegetable oils, and its emphasis on plant-based foods increased the fiber in the diet.

While study participants followed the low-fat vegan diet, the intensity of their pain was significantly lower than during their regular diet. They also noticed less water retention and fewer mood swings.

Nicole Axworthy is the News Editor at VegNews and author of the cookbook DIY Vegan.

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Vegan Diet Works Better to Relieve Menstrual Cramps Than Other Diets, New Research Finds - VegNews

In the past many years, the Mediterranean diet has come to garner a lot of attention owing to the multitude of benefits it offers for ones health. In fact, it continues to top the US News and World Reports list of best diets in the world for the fifth consecutive year. However, a new study indicates that the Mediterranean diet, which includes a high intake of vegetables, legumes, fruits, fish, and healthy fats such as olive oil, as well as dairy products, meats, and saturated fatty acids in moderation, may not reduce the risk of cognitive decline in conditions like dementia.

Published in Neurology, the medical journal of the American Academy of Neurology, the study emphasised finding modifiable risk factors for dementia considering the cases are expected to triple during the next 30 years.The study, which followed 28,000 people from Sweden who did not have dementia at the start of the study with an average age of 58 for over a 20-year period, made participants fill out a seven-day food diary, a detailed food frequency questionnaire, and complete an interview.

The analysis suggested that at the end of the study, 1,943 people, or 6.9 per cent, were diagnosed with dementia, including Alzheimers disease and vascular dementia.

The study mentioned that researchers examined how closely the participants diets aligned with conventional dietary recommendations and the Mediterranean diet. After adjusting the basic demographics like age, gender, and education, the study did not find a link between following either a conventional diet or the Mediterranean diet and a reduced risk of dementia.

While further research in the area is needed, Nils Peters, MD, of the University of Basel in Switzerland, wrote in an editorial accompanying the study that the diet, on its own, may not have a strong enough effect on memory and thinking, but is likely one factor among others that influence the course of cognitive function. Dietary strategies will still potentially be needed along with other measures to control risk factors, he wrote.

For the unversed, Mediterranean diet is rich in healthy fats such as omega-3 fatty acids from fatty fish, walnuts, flaxseeds; antioxidants from fruits and vegetables such as berries, green leafy vegetables, tomatoes; fibre from whole grains such as whole wheat, millets, oats, lentils and legumes which may help support and protect brain health, Dr Eileen Candy, dietician, Sir HN Reliance Foundation Hospital told indianexpress.com. The high antioxidant and anti-inflammatory content of this diet provides overall protection effect against oxidative damage to blood vessels, added Dr Candy.

Even the Word Health Organisation (WHO) has recognised it as a healthy and sustainable dietary pattern. Numerous studies indicate that the Mediterranean diet can help lose weight, prevent heart attacks, strokes, type 2 diabetes, and premature death. The diet pattern, which originated in the 1960s, is known to have helped people in the Mediterranean countries by aiding against coronary heart disease as compared to the US and other parts of Europe.

Experts told this outlet that even if there is no direct relationship, a good diet always supersedes a bad, unhealthy one.

Poor nutritional intake and lack of fluids can contribute to the development and severity of delirium sometimes referred to as acute confusional state. Delirium often occurs when a person is unwell, and can lead to a rapid decline in mental state and behaviour, said Dr Priyanka Rohatgi, chief clinical dietician, Apollo Hospitals, Bangalore while emphasising that many foods such as processed meats, refined grains, sweets and desserts, excessive alcohol intake, and saturated fatty acids are risk factors for dementia and Alzheimers.

Natural and healthy eating helps to maintain better mental health and reduces the intensity of risk, so the Mediterranean diet is a good choice, noted Dr Rohatgi.

Agreed Neha Patodia, co-founder and consultant nutritionist at Nutrimend, and said that Given the lack of effective pharmaceutical treatment for common types of dementia, research interest in lifestyle modifications that could prevent, postpone or decelerate progression of dementia is growing.

A lot of studies have been conducted on the possible link between Mediterranean diet and reduced risk of dementia. The Mediterranean diet is associated with lowered risk of many diseases and a longer life span. This diet rose to popularity because of its approach being sustainable and long term, Patodia told indianexpress.com while stressing for the need for long-term randomised controlled trials are required to establish whether adherence to Mediterranean diet can prevent or delay the onset of Alzheimers disease or dementia.

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Does Mediterranean diet reduce the risk of dementia? - The Indian Express

Editors Note: This essay discusses eating disorders and eating disorder recovery. Please take care of yourself if those topics could be triggering.

Disclaimer: Im writing this story while sipping on a cup of hot chocolate. No, its not because Im throwing all caution to the wind when it comes to nutrition. Its also not because Ive run out of coffee. Its not even because my sugar cravings have gotten the better of me. Im drinking hot chocolate because theres a crisp chill in the Chicago air and my entire being wants to be wrapped in the comforting warmth of a cozy, chocolatey bev. In the past, I wouldve considered it an indulgence. Partaking in it wouldve been met with negative self-talk and criticism. I wouldve convinced myself to feel guilty for not opting for green tea instead.

But Ive since been introduced to the all foods fit model, and its radically changed how I view my eating habits and mindset. Ive spent years trying to heal my relationship with food. Its taken the combined efforts of therapy, medication, and educating myself on eating disorders. Yet, there was a missing piece: reframing the judgments and associations Id made with food.

The all foods fit model supports a distinctive view: Every food item can be a part of a persons daily eating plan and meal prep. Its no secret we live in a culture where labeling foods as good, bad, healthy, and unhealthy is the norm. So, its all about removing cultural meanings from foods to listen to what your body wants. You may be thinking, If I eat what I want, wont I just eat junk food all the time? While you might first crave the foods you didnt let yourself eat previously, I can confirm from experience: Variety will find its way back into your daily eating habits. When you dont label any food groups off-limits, youll begin incorporating a wider array of nutrients into your meals and snacks.

Removing restrictions is not just about mental health. Its beneficial for your physical health, too. By following this model, youll begin to trust your hunger cues again. This, in turn, becomes body wisdom. Instead of fixating on limitations, you can lean in and listen to what you need. Sometimes that might be carrots. Other times, it might be a cookie. Beauty exists in ditching the rules and letting your needs lead the way.

Though I found the all foods fit model refreshing, it was hard to let go of my ties with fad and elimination diets. Additionally, it was hard to let go of my habitual need to categorize food as good or off-limits. Below, I dive into the strategies that helped me integrate this model into my eating patterns. What worked for me may not resonate with you, and thats OK. Before you begin, remember this: Everything in life is a journey. And when it comes to something as individual as our relationship with food, consult a medical professional if there are changes youd like to make.

It took years to unpack why I had been a vegetarian for six years. It was more socially acceptable to cut out an entire food group (that my mind labeled unhealthy) in lieu of constantly turning down whole meals. With support from my therapist, I was able to see the bigger picture of how this eating patternand coming to it for the wrong reasonsbuilt a preoccupation with the foods I was cutting out. Whats more, I felt a certain uneasiness around these foods. I no longer trusted my own innate hunger cues. A seemingly simple label such as unhealthy suddenly blew up into a full-blown obsession.

I had to release the false claim that I was a vegetarian for health reasons to begin to heal my harmful view of meat. And though its taken years, Im now incorporating animal protein sources into my meals a few times a week. I encourage you to take a step back and consider the food rules youve made for yourself: Why are you cutting out or avoiding certain foods? Why do you no longer keep certain types of food in the house? If you feel uneasy or unclear about the answer to those or similar questions, it could be time to re-evaluate.

At one point or another, perfection has influenced almost every part of my lifefrom my workouts to my work to my cleaning habits. So it comes as no surprise I would let perfectionism dictate my eating habits. But I wanted to escape that feeling, and I craved a sense of freedom and ease.

By working with the all foods fit model, I accepted that while nutrition is an important need to address, foods can satisfy us in other ways, too. I began to focus on how sated and energized I felt when I had eggs, greens, and toast for breakfast. And I started to see the truth of my cravings for connection and seasonal comfort when I ate spice cake and cider on the couch with a friend. Incorporating this element of mindfulness into my meals helped me. I ate more nutrient-dense foods and chose sweets and treats that nourished me in other ways.

I began to look more closely at the critique and virtue I associated with other foods. Additionally, I noticed my language and others comments during my meals always seemed to linger with judgment. I was either good for opting for a salad or expected to feel guilty because I said yes to dessert. It became clear to me that the words we use to describe foods perpetuate the harmful narrative we place on food.

I taught myself to look outside the phrases that had been ingrained in me. So, I started to shape a new language regarding food. There was nothing more empowering than realizing that I determine how I feel about what I eat. Food became energizing and soul-soothing. It became a source of connection and conversation.

My advice: Little by little, bring awareness to the judgmental thoughts when they come up. Reflect on them and perhaps what theyre trying to tell you. An intuitive eating journal can be supportive here. Of course, its not always possible to break out a notebook every time you sit down for a meal. However, it can be an effective way to transform judgments into a more neutral, non-judgmental experience. Focus on how satiating a meal is or the aesthetic joy of diving into a dish as opposed to the caloric content or societal associations of that food. You may find that you start to trust your personal decisions around foodfrom portion size to hunger cues and everything in between.

While it took time and support, I managed to work my way up to introducing the packaged and processed foods I once feared. I had Pop-Tarts for snacks on occasion and reclaimed my dormant love of ice cream. Similar to my experience with meat, I began to notice that eating these foods more regularly led to a decrease in cravings. Plus, my bingeing habits subsided, and I trusted myself around foods I previously wouldnt have. If you notice this is an issue for you, try working with a dietitian or consulting a healthcare provider who can guide you along this challenging journey. Together, you can talk about what strategies will work best for you.

Our culture has long adopted the belief that what you eat defines who you are. Personally, I cringe at the you are what you eat adage. Lets be clear: Nothing about whats on your plate represents who you are as a person. Learning to embrace the truth that all foods can be part of your eating habits can help you jump off the fad diet wagon. Remember: Ingrained beliefs about food wont shift overnight. But little by little, as you practice the tenets of the all foods fit model, youll start to feel food freedom for yourself.

If you are struggling with an eating disorder or with disordered thoughts or behaviors regarding food and eating, please seek help. Call the National Eating Disorders Association Helpline at 1-800-931-2237 for support, reach out to a qualified medical professional, or, for a 24-hour crisis line, text NEDA to 741741.

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How All Foods Fit Transformed My Mindset and Diet - The Everygirl

The link between obesity and mental health disorders is more significant than most people realize, and one physician researcher has been working to better understand the reasons.

Obesity has become epidemic, with the average American man now weighing 198 poundsup from 166 in the 1960sand the average American woman weighing 170 poundsup from 140 in the 1960s. Concurrently, mental disorders like depression, anxiety, ADHD, and post-traumatic stress disorder are also becoming epidemic, and Dr. William Wilson, author of Brain Drain, believes the phenomena are correlated.

While many researchers have linked several of these conditions to factors related to modern lifeeverything from sitting too much, to social isolation, to environmental contaminants including endocrine disruptersWilson believes the overarching cause is our food. Or more accurately, his findings focus on how the food we commonly eat triggers a neurological/psycho-emotional disorder he calls carbohydrate associated reversible brain syndrome or the CARB syndrome.

Wilson is the rare family physician who is also active in the research community, a combination that led to his work in the field.

According to Wilson, the long-term consumption of highly processed foods made by Big Food, or the Food Industrial Complex as he calls it, has had a profound impact on brain function. These foods are packed with high glycemic carbohydrates and sugars that drain the body of crucial neurotransmitters like dopamine, epinephrine, serotonin, and norepinephrine. This loss nudges people toward mental disorders even as it compels the body to store extra fatregardless of how much the person eats.

I noticed a strange correlation [in my patients] between certain brain dysfunction symptoms and changes in body composition, and the symptom changes always preceded the body composition changes, Wilson told The Epoch Times.

In other words, psychological factors seemed to have a causative role in weight gain.

To me, this suggested that when it comes to fat storage, the brain calls the shots, he said.

Wilson made this observation after taking the somewhat unusual step 16 years ago to begin measuring body composition using a Futrex machine. It measures body composition far more accurately than the typical method of using body mass index (BMI), which is a formula based on dividing weight by height. Unfortunately, BMI doesnt take muscle mass into account.

Even people with anorexia can still have excess body fat, Wilson says.

Over the years, Wilson has amassed a database of more than 18,000 cases, and he noticed another pattern: When body composition improved so did several psychological conditions.

A 2003 paper by Harvard researchers theorized that 14 common brain disorders may be part of an overall disease called affective spectrum disorder. The paper got Wilson thinking.

I realized they were the same symptoms associated with changes in body composition and I eventually identified 22 symptoms that fit this pattern, he said.

The symptoms that Wilson says characterize CARB syndrome are:

At the heart of CARB syndrome is a pattern of disordered eating that is linked to shifts in brain chemistry and mental health.

The symptoms of CARB syndrome can overlap with many traditional brain disorders, Wilson said, which creates confusion in the medical and scientific communities.

For example, bipolar disorder has been with us since the dawn of human civilization, characterized by mania and psychosisa complete separation from reality, he said.

Over the past 50 years, we have been seeing a lot of people with hypomania but no psychosis. The medical profession decided to call this bipolar disorder II, which, in my opinion, is wrong. These patients have CARB syndrome, which is unrelated to bipolar disorder I. If you treat them with antipsychotics, over time they get worse and gain a lot of weight.

People with CARB syndrome dont eat like normal people, Wilson explained.

In normal, healthy people without CARB syndrome, mild cravings for sugar and highly refined carbohydrates can occur, especially after consuming processed food, but these cravings tend to be mild and transitory, he said.

In those with CARB syndrome, these cravings become very intense and persist regardless of food consumed, he said. They push people to consume more of the very food that is frying their brains, triggering a vicious circle of disease and declining quality of life. There are likely multiple reasons for these pathological cravings, including fluctuating glucose levels.

Studies in scientific literature have supported Wilsons tenets. In a study published in the journal Current Nutrition Reports in 2019, researchers wrote: Dopamine receptor agonists show attenuation of obesity and improvement of mental health in rodents and humans. Modulating brain insulin and dopamine signaling in obese patients can potentially improve therapeutic outcomes.

In other words, fixing dopamine issues decreased obesity and improved mental health in the subjects.

Research published in 2017 in the journal Birth Defects Research notes that recent studies have highlighted how palatable high fat and high sugar junk foods affect brain function, resulting in cognitive impairments and altered reward processing.

Diet can lead to alterations in dopamine-mediated reward signaling, and inhibitory neurotransmission controlled by gamma-aminobutyric acid (GABA), two major neurotransmitter systems that are under construction across adolescence, the study authors wrote.

Poor dietary choices may derail the normal adolescent maturation process and influence neurodevelopmental trajectories, which can predispose individuals to dysregulated eating and impulsive behaviors.

In short, eating poorly can affect brain development and trigger disordered eating, even as it undermines impulse control.

This year, research published in the journal Behavioural Brain Research also studied links between diet and brain function in adolescent rats. The researchers looked at the role of high fructose corn syrup (HFCS), an ingredient found in almost all junk food.

While HFCS consumption has been linked to an increased likelihood of obesity and other physical health impairments, the link between HFCS and persistent behavioral changes is not yet fully established, the researchers wrote.

The present study aimed to assess whether adolescent HFCS consumption could lead to alterations in adult behaviors and protein expression, following cessation, and the researchers found it did.

Taken together, these data suggest that adolescent HFCS consumption leads to protracted dysfunction in affective behaviors and alterations in accumbal proteins which persist following cessation of HFCS consumption, they concluded.

Wilson cowrote a 2021 article with Dr. Richard Johnson, a top fructose researcher, in the journal Evolution and Human Behavior, which The Epoch Times cited earlier this year. Titled Fructose and Uric Acid as Drivers of a Hyperactive Foraging Response: A Clue to Behavioral Disorders Associated With Impulsivity or Mania? the article also buttresses the CARB syndrome concept.

Obesity has been linked, in the scientific literature, to a greater chance of contracting COVID-19 as well as a greater chance of developing complications from the disease, which Wilson also notes.

I believe that in many cases, there is a two-way connection between COVID-19 and CARB syndrome, he said. Because the brain plays a critical role in maintaining a healthy immune system, I believe that people with CARB syndrome are more prone to developing COVID-19. Once people have the illness, they dont fully recover due to their malfunctioning immune system, and they end up with what is termed long COVID-19.

If you peruse the typical symptoms of long COVID-19, they closely overlap with typical CARB syndrome symptoms.

If someone develops COVID-19 and doesnt already have CARB syndrome, they are more likely to develop it down the line, Wilson said.

Thats because COVID-19 alters brain function, making individuals more prone to developing other brain disorders like CARB syndrome. Thus, COVID-19 and CARB syndrome seem to be connected in a deadly dance into sickness and diminished quality of life, he said.

Because neurons dump neurotransmitters when exposed to high glucose levels, and the body then excretes them, Wilson said he gives patients precursors of neurotransmitters such as the amino acids L-tyrosine, DL-phenylalanine, and 5-hydroxytryptophan (5-htp) and sees their condition improve.

I also add L-glutamine, an amino acid that helps to suppress those pesky cravings for sweet and starchy food, he said.

Not surprisingly, more healthful and conscientious eating makes a difference in those suffering from negative diet/brain connection, said Wilson, who offers some recipes on his website CarbSyndrome.com.

As a final word, Wilson said, CARB syndrome is preventable, reversible, and treatable, and no one should be discouraged.

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Martha Rosenberg is a nationally recognized reporter and author whose work has been cited by the Mayo Clinic Proceedings, Public Library of Science Biology, and National Geographic. Rosenbergs FDA expose, 'Born with a Junk Food Deficiency,' established her as a prominent investigative journalist. She has lectured widely at universities throughout the United States and resides in Chicago.

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The Dire Connection Between Diet and Obesity, Depression, and Anxiety - The Epoch Times

If youre one of thousands of people currently struggling to conceive, swapping your usual diet for a fertility diet can be one simple lifestyle change that can boost your chances of becoming pregnant.

While you cant guarantee fertility, when it comes to how to get pregnant, you can make lifestyle choices that give you the best chance. For both men and women, what you eat affects the likelihood of pregnancy.

Popularized by Harvard researchers in 2007, the term fertility diet was coined after they noticed a pattern between the nutritional choices women were making and whether or not they became pregnant. Since then, research interest into the area of male and female fertility has boomed, resulting in an avalanche of information that can often feel overwhelming for those of us trying to conceive.

To help make things a little easier, weve sifted through the research and consulted an expert for their perspective, unpacking the science behind the fertility diet so that you feel empowered to make informed decisions about what to eat and what not to eat.

Often, nutritional advice focuses solely on women. But it takes two to tango. Its crucial to consider both partners food choices. Well cover what men and women should eat as part of a fertility diet and the differences may surprise you.

Seek advice from a health professional if youve been trying to conceive for 12 months if youre a woman under 35, and six months if youre over 35. If you suspect you might be pregnant or simply want to know what to look out for, our guide Am I pregnant? outlines the early signs to watch for.

According to the CDC (opens in new tab), many factors influence fertility, including stress levels, exercise, and genetics. Nutrition also plays a significant role. By adapting your diet, you can feel more empowered and increase your chances.

A healthy diet correlates with better sperm quality, including sperm count, says Theresa Gentile (opens in new tab), registered dietitian and national spokesperson for the Academy of Nutrition and Dietetics. Conversely, obesity and a high fat diet affect the structure of sperm and sperm count. Obesity also negatively affects female fertility.

Gentile is the coordinator of the home enteral nutrition program at Maimonides Medical Center. She owns a nutrition consulting practice where she focuses on cardiac health and weight management by improving women's metabolism. Gentile earned undergraduate and masters degrees from CUNY Brooklyn College.

The 2007 Harvard study published in the Obstetrics and Gynecology (opens in new tab) journal on the fertility diet scored the healthiness of womens diets. They discovered a strong link between a healthy diet and a reduced risk of infertility.

Other research has confirmed similar findings with men. One review, published in Vitamin and Nutrition Research (opens in new tab), concluded that men with unhealthy diets were more likely to have reduced sperm quantity and quality.

If you want to become pregnant, the foundations of healthy eating still apply. You don't need to drastically change your diet if you eat well already. If theres room for improvement, small changes make a difference.

So what exactly does a fertility diet look like? A nutrient-dense, balanced diet can improve your chances of becoming pregnant. Lets break down the key components.

No surprises here. Fill your plate with a variety of fruit and veg to maximize your nutrient intake. One 2018 study, published in Human Reproduction (opens in new tab), linked low vegetable consumption with an increased time to pregnancy.

Fats often get a bad reputation, but certain types are beneficial and have a place in a healthy diet. The secret? Focus on monounsaturated and polyunsaturated fats. These include avocados, olive oil, nuts, and seeds.

Monounsaturated fatty acids and omega-3 fatty acids may have a beneficial effect on the growth and maturation of eggs and decrease the risk of not ovulating, says Gentile.

With men, greater consumption of omega-3 fats is associated with better sperm quality, according to a 2012 study in Human Reproduction (opens in new tab).

Not only are whole grains associated with improved heart health, they can also raise your chances of conceiving.

In the Nurses' Health Study, women experienced lower risk of infertility if they consumed high amounts of whole grains, monounsaturated or polyunsaturated oils, vegetables, fruits, and fish, says Gentile. Opt for choices like rye bread, quinoa, and brown rice.

If you want to conceive, lean proteins are a smart choice. One 2019 review published in the Current Pharmaceutical Biotechnology (opens in new tab) journal found that eating a high proportion of plant-based protein relative to animal protein favored fertility in both men and women. If you eat meat, choose lean versions like fish and poultry rather than red or processed meats.

While a fertility diet is similar for men and women, you may be surprised by the differences with dairy. Consuming whole-fat milk can benefit female fertility, but men should stick to low-fat products like skimmed milk, according to the same 2019 review cited above.

So what foods do you need to minimize as part of a fertility diet? An unhealthy diet can increase inflammation, which reduces the chances of conception. This inflammatory diet is characterized by high animal protein intake, saturated trans fatty acids and refined carbohydrates, explains Gentile. It is low in fiber and unsaturated fatty acids.

If you want to conceive, minimize your intake of processed foods. These are often high in calories and low in nutrients. Watch out for processed meats, sugar-sweetened beverages, and refined carbs.

Processed foods often contain saturated and trans fats. In women, trans fatty acids may increase insulin resistance and heighten the risk of diabetes, metabolic disorders, and polycystic ovarian syndrome, which can negatively affect fertility, says Gentile.

Trans fats can hamper fertility in men too. Theyre associated with poor sperm quality and lower sperm count, she cautions.

Try preparing your favorite meals using whole foods instead to avoid the feeling of missing out.

There is debate about whether or not caffeine has a negative impact on fertility. Most research studies do not show an association between moderate coffee consumption and male fertility, says Gentile.

With women, the picture is different. Much research indicates that high caffeine consumption may be associated with an increased time to achieve pregnancy and a heightened risk of pregnancy loss, she adds.

Alcohol is linked to reduced fertility, though theres uncertainty about what level increases the risk, according to a 2013 review published in the Reproductive Biology and Endocrinology (opens in new tab) journal.

An association between chronic alcohol consumption and poor semen quality has been reported in many studies, says Gentile. There is evidence that alcohol consumption, especially heavy drinking, correlates with reduced fertility and a higher risk of developing menstrual disorders.

This article is for informational purposes only and is not meant to offer medical advice.

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Fertility diet: What to eat if you're trying to get pregnant - Livescience.com

As you'd expect from an iconic quarterback,45-year-old Tom Brady is total #goals when it comes to keeping up healthy eating and impressive fitness habits. The Tampa Bay Buccaneer follows a blend of healthy Eastern and Western philosophies, so keep reading to learn more.

"Some of these principles have been around for thousands of years. My nutritional regimen may seem restrictive to some people, but to me it feels unnatural to eat any other way," Brady reveals in his book The TB12 Method (via Men's Health). He's not about eating unnatural foods like white bread, potatoes, French fries, and chicken nuggets. Instead, he opts for organicfoods that lower inflammation, according to Verywell Fit.

Brady starts each day getting his hydration on with 20 ounces of H2O that's infused with electrolytes, Men's Health reports. Throughout the day, the celeb drinks another 12 to 25 glasses of water. His super healthy food choices consist ofthe Tom Brady diet (the TB12 diet), which is jam-packed with high-protein and plant-based foods. He doesn't consume dairy,gluten, soy, sugar, trans fats, corn, soy, alcohol, coffee, MSG, GMOs, and overly processed foods. He also excludes nightshade veggies and fruits and is very particular with oils (via Verywell Fit).

Tom Brady sticks to "alkalizing" foods, which include fresh veggies. A sample Tom Brady diet shopping list that'll inspire your next trip to the grocery store? A ton of veggies, like spinach, kale, arugula, broccoli, and cauliflower, along with organic lean protein, such as chicken, salmon, and halibut. Nuts and seeds like almonds, cashews, walnuts, flax seeds, and chia seeds are part of this eating routine as well. And of course, Brady consumes lots of fruit, including grapes, bananas, pears, apples, and blueberries. What are the seven-time Super Bowl champ's game-day staples? A jelly and almond butter sandwich, with a side smoothie.

As far as guilty pleasures are concerned, the football icon likes chocolate! And that's not all. He shares with Men's Health, "If I'm craving bacon, I have a piece. Same with pizza. You should never restrict what you really want. We're humans, here for one life," adding, "What's changed as I've gotten older is now if I want pizza, I want the best pizza."

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Early to bed and early to rise, Brady heads to sleep at 8:30 p.m. and is up around 5:30 in the morning to get in some healthy meals and his workout, according to Insider.

"I do go to bed very early because I'm up very early. I think that the decisions that I make always center around performance enhancement, if that makes sense. So whether that's what I eat or what decisions I make or whether I drink or don't drink, it's always football-centric. I want to be the best I can be every day. I want to be the best I can be every week," he reveals.

Related: Mark Wahlberg, 51, Lives by These Fitness Habits

Brady has received tissue pliability therapy once or even two times a day. This muscle resilience therapy helps his muscles perform their best. MasterClass explains that performing muscle pliability movements help establish muscle tissues, ligaments, joints, and connective tissues that can endure being used on a regular basis and recover seamlessly from impact.6254a4d1642c605c54bf1cab17d50f1e

According to Brady's body coach, Alex Guerrero, massages, stretching, and foam rolling one to two times a day are integral to enhancing Brady's tissue pliability (via Insider).

When football season is in full swing, Brady performs a nine-exercise fitness routine that boosts conditioning and functional strength and speeds up recovery. He explains to Men's Health of his regimen, "I absolutely know 100 percent that it works, and the reality is I'm just a client who lives by the teachings," adding, Say I see a guy who has a sore hamstring. I'll think, His hip flexors are too tight; his hamstring is too tight. But the guy might say, 'My hamstring must be weak; I must do more hamstring curls.' It crushes me. I freak out. I need this teammate on the field."

The TB12 workout consists of one main tool: TB12 Resistance Bands. It involves strength and cardio, pre-workout, and an active warm-up, along with exercises such as standing rows, banded push-ups, core rotations, deadlifts, bicep curls, tricep extensions, deceleration lunges, banded shoulder presses, and band squats, along with post-workout pliability (via TB12 Sports).

Brady says, "The TB12 Method can benefit men and women of any age and any level of fitness or performance or ability. This is something that can help not only elite athletes but anyone and everyone who's willing to commit to living a life of wellness and vitalitycasual athletes, weekend warriors, yoga practitioners, marathon runners, anyone."

When it's not football season? Tom Brady continues his workout regimen so he's ready for the following season, explaining to Men's Journal, "As you get older, [the game] becomes a little more challenging. So in the offseason, I do, I try to do a lot of the things I do in the season I always believe that if you want to be good at what your job ismy job is being a quarterbackthat's what you have to do."

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Tom Brady, 45, Swears by These Healthy, Fit Habits - Eat This, Not That

Dwayne 'The Rock' Johnson has revealed the secrets behind his incredible physique. There's a lot of hard work, dedication and consistency involved, but it's also about working smart and having clear aims.

As is to be expected, a mix of diet and exercise is the key to The Rock achieving his goals. In his case, it is a gruelling routine that he sticks to closely.

The moment the Dwayne 'the Rock' Johnson said he would run for US President

The Rock is on his feet at 04:00, which is when he begins his intense routine. The first thing he does is go for a run to music, around his neighbourhood in Florida if he can.

Although the idea of getting up early to exercise may seem like a nightmare for most people, for Johnson, getting up at the crack of dawn allows him to be fresh and at his best to work efficiently for the rest of his day.

"I love putting in that hard work as early as possible to get my day started off on the right foot, mentally and physically," he told Bodybuilding.com.

"Depending on the role I'm training for or playing at the time, I usually smash out about 30 to 50 minutes on the elliptical cross trainer first thing in the morning, whether I'm at home or at a hotel, after drinking a cup of coffee.

"But when I'm at home, I like to hit the road as well. And after cardio, I eat breakfast."

He also opened up on his intense diet in that same interview.

"Diet-wise, I generally eat five meals a day," he said.

"I'm very prepared and organized, and everything is planned out in advance.

"It's all measured depending on what I'm training to achieve.

"Usually I start off my day with some dead cow and oatmeal for breakfast.

"The other staples in my diet include chicken, steak fillets, egg whites, oatmeal, broccoli, halibut, rice, asparagus, baked potato, leafy salads, peppers, mushrooms, and onions, and then also some casein protein."

There is little rest for Johnson as he is working out almost every day. The exact content always depends on what his current goals are, but the commitment and effort are the same.

"I work out six days a week, and usually in the morning, but depending on my schedule I may also train in the evening," he said.

"But I definitely prefer the morning. With the iron, I separate body parts: legs, back, shoulders, chest, biceps, and triceps. I mix up dumbbells, cables, barbells, and machines.

"My workout is constantly changing and adapting, but for the most part, I do 4 sets of 12 reps with a 60-90-second rest.

"I don't play around in the gym. I always aim to be the hardest worker, and I make sure I clang and I bang to the best of my ability."

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The Rock's incredible physical transformation: Discover his diet and routine - Marca

Zion Williamsons diet during his downtime needs to be hailed a lot more by fans

Zion Williamson is finally back!

After an entire season away from the court, the man has finally been deemed healthy once again. But this time, theres something a bit different about him.

This time he looks fitter than ever before. And considering he averaged about 27 points per game while he was half as healthy just a couple of seasons ago, that is a dangerous sign for the league.

Undoubtedly, this fills the heart of every NBA fan with immeasurable joy. But, dont let that override the fact that this was him not too long ago.

Surely, it couldnt be easy to lose all the weight as soon as he did. He probably even had to pull some extreme measures ahead of this season to make it happen.

So, with that in mind, lets take a dive into the shocking measures this man had to take, to successfully go down to his playing weight, shall we?

Also Read: Is Ben Simmons Playing Tonight Vs Pelicans? Nets Mans Availability Proves Incredibly Encouraging

During the Mountain Dew advert, Zion Williamson was clearly over 310 pounds. So, how in the world is the man down to 284 lbs already?

Well, as per reports, the Pelicans man decided to let go of some of his favorite foods such as bacon, and cheese, instead choosing to either eat them in tiny amounts or not at all.

Instead, the man chose to follow a strict diet plan for his meals during the day.

For breakfast, the man chose to eat a combination of Eggs with spinach and tomato, fruits, and Avocado toast.

As a snack, the man drank a protein shake. Fairly simple.

Then as he got on to lunchtime, he ate a grilled chicken breast. And to go along with it, he had some veggies, rice, and a salad.

Then for the final meal of the day, his main course here would usually be a fish, but once a week, hed get a steak instead.

And as for his sides for this meal, he once again had some veggies, rice, and salad.

This was Zion Williamsons miraculous diet plan that helped him go from the heavier side to absolutely shredded. And as far as is known today, he still follows it. And why wouldnt he?

If it aint broke, dont fix it, right?

Well doing nothing but consuming food wont help anyone in the world lose weight. Even if its Zion Williamson taking in the healthiest kind.

However, unlike his diet, there is nothing too special he did as a workout. Just rehabilitation and strengthening exercises for his injured knee, alongside some good old cardio.

And of course, his extremely high metabolism deserves some major credit here as well.

Lets be honest, without it, hed take at least half a season longer to get into the shape hes in today.

Also Read: Is Chris Paul Playing Tonight vs Mavericks? Point Gods Availability Update Ahead of Season Opener

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Zion Williamson Weight Loss: Pelicans Stars Diet and Training to Get to 284 Lbs for 2022/2023 Season - The Sportsrush

A regular skincare routine is one way to protect the skin, however, good skin health starts from the inside out, with diet a driving factor behind a glowing complexion. Scott McGlynn, a beauty and skincare expert and host and creator of Celebrity Skin Talk and Acne Uncovered, explained some key diet mistakes people commonly make which could be causing their skin to suffer.

While diet culture is a force to be reckoned with, disguising itself behind health and wellness, certain regimes could be causing damage to your skin.

One skincare expert claims dieting has always negatively impacted the health of his skin and advises exercise instead.

Scott told Express.co.uk: "I think its always good to do some sort of exercise for our body but I dont diet. The times when I have tried to lose weight my skin has suffered."

Diets that cut out whole food groups can make it hard for your body to get all of the essential vitamins and nutrients it needs to thrive, which can have a knock-on effect on your skin, hair, and nails.

READ MORE:Natural oil could 'prevent hair loss and thinning' - experts explain

He explained: "Now I eat a healthy balanced diet my skin is much better. We put Vitamins like Vitamin C on our face in products which help brighten up the skin so it stands to reason if you eat food with those vitamins in then it will also help your skin.

"I do believe it all goes hand in hand. From the outside in or the inside out!"

A healthy diet doesn't necessarily mean missing out on a little treat from time to time either.

"I'm not a believer of eating chocolate makes you break out, that's just a myth," said Scott. "However, eating a lot of junk food all the time can leave you and your skin feeling dull and give you red blemishes and breakouts."

Scott shared his daily skincare routine for "fresh and glowing" skin. He explained: "During the day definitely wear SPF 30 or 50 in the day as the sun exposure is very ageing.

"I always say do not use hot water when cleansing the face, lukewarm or even cold water is the best for the skin. It damages the skin barrier if you use hot water to cleanse your face.

"Apply your face product after a hot shower when your skin is still damp as your pores are open and the products sink into your skin more easily, therefore you get the whole benefit of the product."

Once night arrives, Scott recommends using a good anti-ageing moisturiser. He explained: "I always say use anti-ageing products in my evening skincare routine.

"Evening anti-ageing creams are richer. I know people who wear anti-ageing creams during the day and find them very oily and greasy. So my advice is only to do it in the evening."

If you want to take things to the next level, Scott recommends treating yourself to a facial once every two months.

He added: "This helps get rid of the dead skin cells, and leaves my skin more radiant, fresh and glowing. Its important to continue at home day and night."

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'My skin suffered': Diet mistakes that cause 'blemishes & breakouts' - the vitamin to help - Express