Category Archives: Diet And Food

Can we all agree that 2020 was a stressful year? So perhaps it comes as no surprise that there has been an uptick in people reporting hair loss, which can be triggered by stress, among other things.

To shed some light on how to best treat shedding hairs, we spoke to two board-certified dermatologistsAnnie Chiu, who is the founder of The Derm Institute in Los Angeles and Tess Mauricio in Beverly Hills, and Dr. Sophia Kogan, co-founder and Chief Medical Advisor of Nutrafolas well as Jen Atkin, a celebrity hairstylist, for some advice.

For starters, youve got to try and relax as much as you can. Right now [due to COVID-19], we are living through a prolonged period of stressful events, so this type of stress-induced hair loss is occurring at a higher rate than usual, explains Chiu. Time almost always helps, but in the meantime, you can find ways to help you manage your stress, like journaling, aromatherapy, taking long baths, and drinking chamomile tea.

Kogan also recommends incorporating activities like reading a book, meditating, yoga and dance into your day. Stress can be a trigger for hair thinning in many people, particularly women who tend to be more sensitive to its effects. Incorporating stress reduction techniques into your routine can do wonders for your body, mind and hair health.

When you are experiencing telogen effluvium, or sudden hair loss due to physical or mental stress to your body, its important to supply it with a well-balanced diet, says Chiu. Iron and biotin in particularly are very important. I also like collagen, overall vitamins, as well as saw palmetto extract.

You should also check your shampoos and other styling products. Chiu recommends staying away from drying and harsh ingredients like denatured alcohol and heavy silicones that can cause breakage and weigh your hair down. And avoid heat-styling your hair and being too rough with it when brushing. Both can lead to more breakage, which amplifies the look of hair loss.

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Another consideration from Atkin: Switch to using a silk pillowcase, because ordinary pillowcases (which are typically made of other fabrics like cotton) can cause your hair to pull and tangle while you sleep. Also, its important to care for your hair with weekly masks and trims every three or so months to keep the ends healthy and prevent any splitting.

The ingredients to look for can vary based on the specific needs of an individual, and I always recommend consulting with your physician before adding anything new to your routine, cautions Kogan. Given the proliferation of products available to us, "its important to note that not all vitamins and supplements are created equal, so you want to pay close attention to the sourcing, quality and dosage of the ingredients contained in the products you are ingesting," she adds.

With that said, Mauricio shared some ingredients that have been shown to help with hair health and growth:

Hydrolyzed Collagen: Collagen is not only important for healthy skin, but it is also important for healthy hair. It works to build keratin (the protein that makes up most of your hair) and increases blood circulation to the scalp. This process helps create new hair follicles and also repairs and strengthens damaged or thinning hair.

What results can you realistically expect from taking hair growth vitamins or supplements?

Most people report that their ponytail is thicker than it was previously and that their hair is growing much faster, says Chiu. However, all of the experts we interviewed agree that there is no single miracle cure for hair thinning and loss and treating it is a long game that requires patience and consistency.

Any product that claims to cure hair loss overnight or in a number of weeks should be viewed with skepticism, adds Kogan. Supplements can support hair growth and help build healthier hair, but they cannot bring dead follicles back to life. Nothing can.

When we are young and healthy, hair follicles contain and produce multiple hairs at once. With age, hair quality and growth can change due to multiple factors, explains Kogan. In some people, hair follicles can shrink, go dormant, die and then be replaced. Some dormant follicles have potential for regrowth, but others do not. A board-certified dermatologist can help distinguish what type of hair disorder is present and what may help.

Bottom line: Healthy hair growth is a slow and steady process that can be supported by promoting wellness from within the body, which is where supplements and vitamins come in. On their own, they dont solve the issue of hair loss, but they can support growth by creating an optimal environment for hair health and by targeting the underlying causes of hair thinning such as stress, hormones, gut health, nutrition and other environmental factors.

Because of the hair cycle (on average, your hair grows up to one inch in two months), it may take a few months before you see results from taking hair supplements, says Mauricio. There is no instant gratification. You have to be dedicated and patient.

The exact timeline varies from person to person, but ideally youll see results within six months, says Chiu, at which point youll notice more baby hairs coming in and your scalp will be less visible.

These supplements are best for people experiencing sudden hair loss due to a temporary shock to their body, whether its from stress, illness (like a bad cold or flu), or post-partum. If youre experiencing hair loss due to a more serious issue, supplements might help but its best to consult your physician first.

If you have any food allergies, I would take caution, says Chiu. For some people, biotin supplements can lead to acne. Also, if youre getting bloodwork done for anything, let your physician know that you are currently taking biotin as it can interfere with certain lab tests, she adds. Depending on the test, your physician may ask that you stop to ensure accurate results.

Kogan, who is the co-founder and Chief Medical Advisor of Nutrafol (a hair supplement), cautions that it's for adult use only and also recommends that pregnant or breastfeeding women refrain from taking [their] supplements. We likewise recommend that anyone on medications (especially blood thinners) or with medical conditions check with their primary care physician before starting a new supplement regimen.

Mauricio agrees, adding that because there are many reasons for hair loss and thinning, which can include underlying medical conditions, its important to consult with your doctor because treating the underlying condition can result in the reversal of hair loss altogether.

Topical scalp serums like Foligains Triple Action Hair Total Solution can help stimulate follicles to help with hair growth, says Chiu. And if seeing a board-certified dermatologist is an option, Platelet-Rich Plasma (PRP) injections can be effective for many types of hair loss.

Luckily, this is a growing field. We now have many more potential treatments for hair loss than ever before, says Mauricio. In addition to nutritional supplements, there are prescription medications like Finasteride, topical treatments like Rogaine and exosomes, at-home laser devices, and regenerative therapies like the use of patients own growth factors from platelet-rich plasma, platelet-rich fibrin matrix, and fat-derived stem cells. When used in combination, you can get the best results.

Ready to shop some expert picks ahead?

The Cult Favorite

Mauricio recommends Viviscal, which is scientifically formulated with AminoMar, an exclusive marine complex that helps to nourish thinning hair from within and promote existing hair growth. Along with AminoMar, it also contains a few key nutrients that are essential for healthy hair growth, including biotin and vitamin C.

Buy it ($40)

Best Shampoo

For a drug-free option, you can always start with a topical product like Foligain shampoo first. It removes any build-up, which makes your hair look fuller, and uses a proprietary blend called Trioxidil, which includes natural botanic extract [like biotin and fruit stem cells] to improve scalp and hair health, says Chiu.

Buy it ($20)

Pro Pick

With over 3,000 physicians and hair care professionals who recommend Nutrafol (including Chiu and Kogan), this daily supplement is formulated with potent, bioactive phytonutrients that have been clinically studied and shown to be effective in improving hair growth at three to six months. Included ingredients like Sensoril Ashwagandha (shown to balance stress hormones) and Marine Collagen (which provides amino acids as building blocks of keratin), all work in tandem to support hair growth. Secondary benefits include stronger nails, improved sleep, less stress and more energy.

Buy it ($88)

Celebrity Favorite

Speaking of ashwagandha extract, another popular pick is Atkins Ouai Thin Hair supplements, which includes the stress-reducing ingredient (Remember: stress is major contributor to hair loss) as well as, biotin, fish oil and vitamin E to support healthier, shinier hair.

Buy it ($28)

Best Multivitamin

In addition to maintaining a clean, healthy scalp, hair growth starts from within, says Atkin. Keeping a healthy diet and exercising are essential for growing out your strands and adding a multivitamin to your routine can further increase the nutrients your body needs to promote hair growth.

Buy it ($13)

Best Biotin

Biotin is perhaps the best-known ingredient for hair growth. As a refresher from Mauricio earlier, it protects and helps rebuild hair from damage due to over-styling or environmental conditions. These gummies feature the star ingredient, as well as, folic acid, vitamins B-5, 6 and 12 and zinc to balance and maintain scalp health. (The strawberry flavor makes them more palatable than most weve tried and any vegans who are reading this will be happy to know that the gummies are gelatin-free.)

Buy it ($28)

Best for Destressing

If youve read this far, you know that stress is the ultimate hair killer, which is why this supplement includes adaptogenic ingredients in the form of ashwagandha and ginseng to help balance and reduce the effects of stress, which can contribute to hair loss. Add to that the aforementioned biotin and saw palmetto (which has been shown to naturally block certain hormones that cause hair loss) and supportive vitamins like A, B, C, D, E, and K, its a multivitamin-meets-stress-supplement.

Buy it ($60)

Best for Shine

As a source of Omega-3 fatty acids, flaxseed oil promotes a healthy scalp and improves the shine and appearance of hair, says Mauricio. These 1000 mg soft gels make it easier to add more of the good stuff to your diet. Note that while flaxseed oil is well-tolerated by most, too much of it (i.e., more than whats directed on the label) can cause gastrointestinal issues for some. If youre on certain medications (like blood-thinners or blood sugar lowering medications), make sure to check with your doctor before adding these to your diet, as they might have contraindications.

Buy it ($16)

Best Collagen

Though the verdict is still out on whether or not ingestible collagen has any significant difference on your hair and skin (there are studies that show that it doesnt make it past your GI tract), they are generally considered safe and anecdotally, there are many users (including none other than Jen Aniston) who swear by it. Of the collagen supplements available, we like this unflavored powder because its easy to add to your morning smoothie, coffee, or tea. We also appreciate that this formula includes vitamin C and has no added sugars or sweeteners.

Buy it ($43)

RELATED: Why Is My Hair Thinning and What Can I Do About It?

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The 9 Best Hair Growth Products That Work, According to Dermatologists - Yahoo Lifestyle

BY RICHARD LALIBERTE

Even if you dont have a medical problem, its helpful to get a checkup annually, says internal medicine physician Jodi Lenko, MD, with LVPG Internal MedicineAlliance Drive in Hazle Township. A primary care physician looks at aspects of health that a specialist may not emphasize, such as weight, diet, exercise, sleeping patterns, smoking cessation, and mental health.

Solve mysteries

Common and troubling symptoms can be caused by a range of problems, and PCPs sleuth out other evidence to discover underlying issues. One of the biggest complaints is fatigue, says family medicine physician Kenneth Sharp, DO, with LVPG Family Medicine Lehighton. I make sure theres not a reason like anemia, infection, thyroid dysfunction, diabetes or Lyme disease. If everything seems normal, we direct the conversation to things like activity, diet, and weight.

Every visit will entail basic checks of blood pressure and weight, along with relevant conversations about diet, exercise, and smoking. Your PCP also will keep tabs on whether youre up to date on immunizations, including flu shots.

Keep abreast of changes

Your doctor may notice shifts in your appearance that you dont. When you see yourself every day, you often dont notice gradual changes, but theyll stand out to me, Sharp says. Guide-lines also change. For example, theres a new shingles vaccine, andthe recommendation now is to get it at 50, not 60, Lenko says.

Seeing the same doctor consistently fosters a relationship that facilitates better care. Ive seen some patients from childhood through adulthood, and Im in tune with their entire health history, Sharp says. I know my patients better than any other care provider.

Monitor your test timetable

Screenings such as colonoscopies, mammograms and blood tests for cholesterol, glucose, and others can vary by age, family history, previous findings, and overall health. Your physician will discuss appropriate tests to order or not, Lenko says. You shouldnt have to worry about tracking everything thats our job.

Simplify your care

People often dont know what kind of doctor to see, and I can help direct them, Sharp says. A person who is short of breath may assume they need a lung doctor but a heart issue is more likely. In many cases, a primary care doctor can provide the care you need.

Refer you to specialists

Specialists focus on an area of expertise. But your primary care doctor knows the big picture of what is happening in your overall health, Lenko says. We help connect doctors and put everything together, so nothing is missed, especially as you get older and health issues get more complicated.

In cases where a specialist can help, your primary care doctor can facilitate expert treatment, often in areas such as cardiology, oncology, orthopedics, rheumatology, endocrinology, and behavioral health. We work closely with other doctors and in many cases have completed first steps that are helpful when you see a specialist, Lenko says.

Provide a variety of care

Primary care physicians all provide excellent general medicine and similar services, but you may prefer one type of doctor over another depending on his or her approach. Internal medicine and family medicine physicians both provide wide-ranging care for adults. Adults who see an internal medicine doctor may take their kids to see a pediatrician, who provides general care specifically for children. Family medicine doctors focus on the entire family, including children. My patients often include multiple members of the same family, Sharp says. A PCP almost becomes part of the family.

Need a new primary care provider? Find one atLVHN.org/find-a-doctor. Already have one?Make an appointment with your LVPG physician through MyLVHN or call 888-402-LVHN (5846) to schedule today.

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The #1 Health Move to Make in 2021 - LVHN News

Dental care remains critical for tens of millions of Americans, even during the pandemic. More than one-quarter of U.S. adults live with untreated tooth decay, with nearly half of adults over 30 showing signs of gum disease. And nearly 1 in 4 adults report having felt pain in or around their mouth in the past year.

Poor oral health is associated with numerous chronic diseases, including heart disease and diabetes. These problems pose an immediate health risk and require urgent care. Yet, less urgent dental conditions can have long-term negative effects as well.

But how can you visit your dentist during a pandemic? As a professor, I can tell you that dentists have made many changes to the way your care is provided to improve safety. You should still go, but if you are high risk, you should discuss with your dentist first. Here are some things you need to know and do before visiting.

With dentists worldwide postponing nonurgent dental treatment, your home care is your first line of defense. Consuming carbohydrates and the subsequent secretion of acid by oral bacteria is what causes tooth decay. Chronic inflammation of the tissues supporting your teeth is called gum, or periodontal, disease. Both conditions are exacerbated by poor diet, tobacco use, a weakened immune system and poor oral hygiene.

You can battle all of these things by controlling dental plaque - the soft, sticky material on teeth and gums consisting of saliva, food debris and bacteria. Plaque taht remains on teeth for a period of time will form tartar (dental calculus), further promoting bacterial biofilms ecosystems of bacteria that cause dental problems.

To remove biofilms and plaque, and prevent tartar formation, you must clean all surfaces of the teeth and gums. That means brushing teeth for two minutes, twice a day, using a soft-bristled toothbrush with a fluoride-containing toothpaste. You must also clean the spaces in-between teeth once a day, typically with dental floss.

Studies show an electric toothbrush is more effective at cleaning teeth and gums that a manual one. An alcohol-free mouth rinse helps too, but is not a substitute for brushing or flossing. Over-the-counter mouth rinses with fluoride are available for those at higher risk for tooth decay.

You can also improve oral health with your diet. Limit sugar intake, along with other carbohydrate-containing foods and drinks, such as sodas, fruit juices, sweetened coffee and tea, and candy. You dont have to completely avoid their consumption, of course, but cutting back on both can be extremely beneficial. Avoid hard and sticky foods that can break teeth and dental work.

COVID-19s psychological impact has had many indirect effects on oral health. Medications prescribed for depression and anxiety are known to cause dry mouth, which harms oral health. Increased anxiety is linked to bruxism, the clenching or grinding of teeth. More tobacco and alcohol use are not good for your teeth. Poorer diet can lead to many health problems such as gastroesophageal reflux disease (GERD), which can damage teeth.

Oral pain may indicate an infection; take it seriously. Broken teeth and dental work are other examples of dental emergencies. In the early weeks of the pandemic, many states mandated the restriction of all non-emergency dental procedures. In response, the University of Florida College of Dentistry, along with many other care providers, instituted teledentistry services. This remote, virtual consultation with a dental professional is one way to help you decide whether to delay care or to visit a dentist.

If you have a loose or failing dental work, try to keep the area clean without further dislodging it. Usually its helpful to insert floss around a loose restoration, then gently pull the floss through to the side, to avoid lifting broken dental work out of place. A completely debonded crown can sometimes be temporarily recemented with over-the-counter dental cements or even toothpaste. A teledentistry consultation can help determine if this is appropriate.

A few rare oral problems can constitute life-threatening emergencies. If you have difficulty breathing or swallowing, or uncontrolled bleeding in or around the mouth, seek immediate emergency care. Extreme pain or a high fever associated with dental problems also requires immediate attention.

For decades dental professionals have been sterilizing instruments and disinfecting surfaces. Early reports show a lower COVID-19 prevalence among U.S. dentists than in the general public. With COVID-19, additional precautions are needed. Patients should ask their dentists if they are taking these precautions.

Heres a brief checklist: First, your dentists office should screen you and other patients for COVID-19 symptoms. The office may call you in the days leading up to your appointment to make sure you dont have symptoms. You may be asked to come to your appointment alone, wear a mask, and wash your hands while at the office.

When you arrive, you may be asked to wait outside or in your car until your appointment time. Waiting areas should have fewer chairs, all properly spaced. All magazines and toys should be removed.

Dental staff should wear appropriate personal protective equipment (PPE), including an N95 mask, along with protective gowns, head coverings, gloves, and face shields. Disposable barriers should cover commonly touched surfaces. Air quality controls, such as HEPA filters, single-pass air circulation, and negative pressure should be in use; they help to contain any aerosols generated during dental procedures.

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You may be asked to rinse your mouth with a solution containing diluted hydrogen peroxide. This will decrease the viral load prior to your dental procedure. High-volume evacuation, more commonly known as dental suction, should be used for all procedures that may generate aerosols.

The good news is this: the new safety measures now in place may be sufficient to prevent infection in dental settings. Still, you must consult with a dental professional to help determine the need for treatment. Ass the COVID-19 pandemic evolves, and new research becomes available, expect more changes at your dentists office.

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Tooth or consequences: Even during a pandemic avoiding the dentist can be bad for your oral health - The Conversation US

There is no shortage of weight loss pills and diet supplements in the market. You can see advertisements on the television, you can buy them over the counter, have prescription medications, and even buy one and have it delivered right at your doorsteps. All of them claim that it can help you achieve your weight goal. With so many diet pills available, choosing the best one can be quite tricky. One best way to help you choose is to look at their ingredients. The ingredients can determine which product will actually work and give you amazing results.

If youre looking for weight loss pills, here are some of the best diet pill ingredients you should look for before purchasing.

Before jumping in the ingredients, lets take a look at how these ingredients actually make you lose weight. All of the weight loss pills tend to work via these mechanisms:

Glucomannan is a fiber found in the roots, or corm, of the elephant yam, also known as the konjac plant. It is a water-soluble polysaccharide that is considered a dietary fiber. Glucomannan functions by absorbing water in your stomach and intestine to form a bulky fiber that treats constipation and gives you a feeling of fullness. It can also reduce the absorption of sugar and cholesterol from the gut, to manage sugar levels in diabetes, and decrease cholesterol levels. As you can see on Observer.com, Glucomannan is present in the Best Weight Loss Pills and Diet Supplements of 2020. This is due to the fact that a lot of research shows that glucomannan, combined with a healthy diet and lifestyle, delivers desirable outcomes. Glucomannan is not just for people who are undergoing their weight loss journey and overweight, but it is also for people with a diet with restricted calories.

Caffeine is one of the most popular psychoactive substances that is consumed worldwide. These are caffeine that is found not just in coffee but also in tea, dark chocolate, and many more. Now, caffeine is also used as an ingredient in diet pills since it can boost your metabolism. And it increases fat burning.

While you can use any other caffeine source, green coffee beans are gaining popularity since it also contains chlorogenic acid, which also promotes weight loss. Moreover, it also has plenty of benefits, such as lowering blood sugar levels, and can serve as an antioxidant.

Orlistat is an over the counter drug that promotes weight loss by reducing the amount of dietary fat absorbed by your body. Prescription orlistat is also used by overweight people who are experiencing high blood pressure, diabetes, high cholesterol, or heart disease. Some studies also show that Orlistat can lessen the amount of harmful, dangerous type of belly fat called visceral fat. People or patients who have been prescribed Orlistat are also usually advised to eat a low-fat diet to avoid any side effects. Orlistat is known to have many digestive side effects. Since it can be a prescription drug, it would be best to ask a medical specialist before taking one.

Malabar tamarind, or most commonly known as Garcinia cambogia, is a tropical fruit that has become a popular ingredient in weight loss supplements. The most active ingredient is found in the skin of the fruit, which is hydroxy citric acid or HCA. Hydroxy citric acid can block citrate lyase, which is an enzyme that produces fat in our body. In addition, it also increases the level of serotonin, which is the one in charge of decreasing hunger levels. Since Garcinia Cambogia Extract is an organic ingredient, the side effects reported are less and taking it is one way to lose weight without taking risk.

Chromium picolinate is mineral chromium that is found in dietary supplements. These ingredients help to improve metabolism and weight loss. While the use of this is still undergoing a lot of research, studies said that it works with people with binge-eating disorder or depression, as they suppress cravings or hunger. Since chromium picolinate can interact with other medications, it is suggested to ask your health care provider due to the possibility of unwanted effects or other risks.

Out of all the ingredients that claim weight loss, these five are the ones with the strongest evidence to back them up. These supplements can help you achieve your weight goal together with a balanced diet, exercise, and a healthy lifestyle. It would be best to talk to your doctor first to evaluate your health and give you medical advice. Always remember that weight loss is a long term commitment, and you should do it at your own, safe pace.

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5 Diet Pill Ingredients That Actually Work For Weight Loss - South Florida Caribbean News

Diet influences numerous aspects of health, including weight, athletic performance, and risk of chronic diseases, such as heart disease and type 2 diabetes. According to some research, it may affect mental health, too.

Anxiety and depression are among the most common mental health conditions worldwide. According to the World Health Organization (WHO), depression could be one of the top health concerns in the world by 2030.

Therefore, it is not surprising that researchers continue to search for new ways to reduce the impact of mental health conditions, rather than relying on current therapies and medications.

Nutritional psychiatry is an emerging area of research specifically looking at the role of nutrition in the development and treatment of mental health problems.

The two main questions that researchers are asking in relation to the role of nutrition in mental health are, Does diet help prevent mental health conditions? and, Are nutrition interventions helpful in the treatment of these conditions?

Article highlights:

Several observational studies have shown a link between overall diet quality and the risk of depression.

For example, one review of 21 studies from 10 countries found that a healthful dietary pattern characterized by high intakes of fruit, vegetables, whole grains, olive oil, fish, low fat dairy, and antioxidants, as well as low intakes of animal foods was associated with a reduced risk of depression.

Conversely, a Western-style diet involving a high intake of red and processed meats, refined grains, sweets, high fat dairy products, butter, and potatoes, as well as a low intake of fruit and vegetables was linked with a significantly increased risk of depression.

An older review found similar results, with high compliance with a Mediterranean diet being associated with a 32% reduced risk of depression.

More recently, a study looking at adults over the age of 50 years found a link between higher levels of anxiety and diets high in saturated fat and added sugars.

Interestingly, researchers have noted similar findings in kids and teenagers.

For example, a 2019 review of 56 studies found an association between a high intake of healthful foods, such as olive oil, fish, nuts, legumes, dairy products, fruits, and vegetables, and a reduced risk of depression during adolescence.

However, it is important to keep in mind that while observational studies can show an association, they cannot prove cause and effect.

Also, even with randomized controlled trials, there are several limitations when it comes to nutrition research studies, including difficulties with accurately measuring food intake.

Researchers often rely on participants recalling what they have eaten in previous days, weeks, or months, but no ones memory is perfect.

The research into whether dietary interventions can help treat mental health problems is relatively new and still quite limited.

The SMILES trial was one of the first randomized controlled trials to examine the role of diet in the treatment of depression.

Over 12 weeks, 67 individuals with moderate or severe depression received either dietary counseling or social support in addition to their current treatment.

The dietary intervention was similar to a Mediterranean diet, in that it emphasized vegetables, fruits, whole grains, oily fish, extra virgin olive oil, legumes, and raw nuts. It also allowed for moderate amounts of red meat and dairy.

At the end of the study, those in the diet group had significantly greater improvements in depression symptoms. These improvements remained significant even when the scientists accounted for confounding variables, including body mass index (BMI), physical activity, and smoking.

Furthermore, only 8% of individuals in the control group achieved remission, compared with 32% of those in the diet group.

Although these results seem promising, the SMILES study was a small, short-term study. As a result, larger, longer term studies are necessary to apply its findings to a larger population.

Replicating the findings is important because not all research agrees with them. For instance, in a study that recruited 1,025 adults with overweight or obesity and at least mild depressive symptoms, researchers investigated the impact of both a multinutrient supplement and food-related behavioral activation on mental health outcomes.

The scientists found no significant difference in depressive episodes compared with a placebo after 12 months.

In the same year, though, a meta-analysis of 16 randomized controlled studies did find that dietary interventions significantly reduced symptoms of depression, but not those of anxiety.

It is, therefore, difficult to draw solid conclusions from the existing body of research, particularly as the type of dietary intervention under investigation has varied greatly among studies.

Overall, more research is needed on the topic of specific dietary patterns and the treatment of mental health conditions. In particular, there is a need for a more standardized definition of a healthful diet, as well as for larger, long-term studies.

In addition to dietary patterns, scientists are interested in the potential effects that individual nutrients in the form of dietary supplements might have on mental health.

Scientists have found links between low levels of certain nutrients such as folate, magnesium, iron, zinc, and vitamins B6, B12, and D and worsening mood, feelings of anxiety, and risk of depression.

However, there is inconclusive evidence on whether consuming extra amounts of these nutrients in supplement form offers further benefits for mental health.

For instance, if someone is deficient in magnesium, for example, taking a magnesium supplement might help improve symptoms. However, if someone is getting adequate amounts of magnesium in their diet, it is unclear whether taking a supplement will provide any benefits.

Omega-3 fatty acids are essential fats that play a key role in brain development and cell signaling. An article in Frontiers in Physiology discusses how they reduce levels of inflammation.

Due to their anti-inflammatory effects and importance in brain health, scientists have investigated omega-3s for their potential effects on mental health.

While more research is still needed, in 2018 and 2019, reviews of randomized controlled trials found omega-3 supplements to be effective in the treatment of anxiety and depression in adults.

However, as with vitamin and mineral supplements, it remains unclear whether omega-3 supplementation can help improve mood in most individuals or whether it is primarily effective in those with the lowest intake of omega-3s.

Overall, when it comes to taking supplements for mental health, there is still a lot we do not know, including what the optimal doses are for various populations and the long-term safety and effectiveness.

Therefore, experts recommend acquiring the majority of these nutrients through a healthful and varied diet. Anyone who is concerned that they are unable to meet their nutrient needs through diet alone should speak with a doctor to discuss whether supplements may be helpful.

While there is a need for further research, observational studies suggest, overall, that there is a link between what people eat and their mental health. Why nutrition may have this effect is still unknown, though.

There are several theories on how diet may influence mood or the risk of conditions such as depression and anxiety.

Some scientists believe that the inflammatory effects of certain dietary patterns might help explain the relationship between diet and mental health.

Several mental health conditions appear to have links with increased levels of inflammation. The authors of journal articles in Frontiers in Immunology and Current Neuropharmacology discuss this relationship.

For example, diets associated with benefits for mental health tend to be high in fruits, vegetables, whole grains, and healthful fats all of which are foods rich in anti-inflammatory compounds.

A review of observational studies supports this theory, as diets high in antioxidants and anti-inflammatory foods were associated with a reduced risk of depression.

Still, the exact relationship between diet, inflammation, and alterations in mental health is not well-understood.

Another possible explanation is that diet may affect the bacteria in the gut, which people often refer to as the gut microbiome.

Ongoing research has found a strong link between gut health and brain function. For example, healthy bacteria in the gut produce approximately 90% of the neurotransmitter serotonin, which affects mood.

Furthermore, early research shows a potential link between a healthy gut microbiome and lower rates of depression.

As diet plays a major role in the health and diversity of the gut microbiome, this theory is a promising explanation for how what we eat may be affecting our mental well-being.

Finally, there is the possibility that diet plays a more indirect role in mental health.

It may be that individuals with healthful diets are more likely to engage in behaviors that are also linked with a reduced risk of mental health conditions, such as engaging in regular physical activity, practicing good sleep habits, and refraining from smoking.

It is important to keep in mind that many factors can influence both eating habits and mental health.

According to MentalHealth.gov, factors that can contribute to mental health conditions include biological factors, such as genetics, life experiences, and family history. Socioeconomic status can also affect mental health, as can access to food and overall diet quality.

Mental health can, in turn, affect eating habits. For example, it is not uncommon to turn to less healthful foods, such as sweets or highly processed snack foods, when feeling angry or upset.

Similarly, many antidepressants and anti-anxiety medications can increase appetite and cravings. In both of these situations, struggling with mental health can make adhering to a healthful diet more difficult.

Overall, while diet may be an important factor for mental health, it is important to remember that many other aspects of life can also contribute to mood.

The study of nutrition and how it affects mental health is ongoing.

And while more research is needed, current studies suggest that we may have some influence over our mental health through our food choices.

Still, we need to keep in mind that diet is just one piece of the much more complex topic that is mental health.

As a result, it is important for anyone who is experiencing depression or anxiety symptoms or has general concerns about their mental well-being to work with a trusted healthcare provider to develop a personalized treatment plan.

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Nutrition and mental health: Is there a link? - Medical News Today

We all have bits that bother us. And if you dont, all power to you. But if you are looking to tone up, youve come to the right place.

Were all built differently, but in general, excess fat accumulates predominantly around mens stomachs, as Alex Ruani, a doctoral researcher in nutrition science education at University College London and co-founder at the Health Sciences Academy, explains.

Belly fat is a way to refer to our central fat that is, the fat under the abdominal skin (abdominal subcutaneous fat) and fat surrounding our core organs within the abdominal cavity (visceral fat), she says.

How much central fat we carry is usually influenced by our inherited genes, age, gender, hormones, and lifestyle factors like diet, stress and sleep.

While its true that women tend to carry more body fat than men on average, 10 per cent more men tend to carry a higher percentage of visceral fat, Ruani continues. This difference in fat distribution is mainly explained by our hormones.

If youve spent any time at all looking into the best ways to lose weight, youll have likely heard that visceral fat = bad. This is because it puts pressure on your organs, which in turn can lead to all kinds of health complications. While that is true, Ruani wants you to know that, in moderation, it's actually a good thinkg.

We actually need it," she says. "Omentum' is the scientific name we give to this apron of fat that protects your internal organs. This large sheet of fat stretches over your intestines, liver, and stomach like an elastic apron, and even plays a role in immunity due to small filters between the fat cells which fillet antigens and bacteria. However, when we carry too much of this fat, it can backfire and give rise to a number of cardiometabolic problems like insulin resistance and chronic inflammation around the whole body, not just the abdomen.

Which explains why there's a point below which your body fat percentage will not drop, without you getting seriously ill.

That said, for many, theres an obvious aesthetic pressure to lose excess body fat, especially around the stomach. And if you are going to try to reduce your body fat, you need do it in a healthy way. To do this, youll want to look at three factors: lifestyle, nutrition, and exercise.

Often when were trying to lose weight (or build muscle or improve fitness) we focus on what we eat and how we exercise. Both of these are valid, and well get to them later. But sometimes, underlying lifestyle issues work to undermine our progress without us even realising.

Before you decide to ditch your daily flat white in favour of metabolism-boosting green tea, think about fundamental changes you can make to support your transformation. These are the foundations that will help build solid progress not just for a quick fix, but longterm.

Research indicates that high stress levels can cause you to preferentially gain abdominal fat through chronic production of the stress hormone cortisol, says Mike Molloy, founder of M2 Performance Nutrition. High cortisol levels increase appetite and drive abdominal fat storage. Therefore, any activity that heightens the stress response can also lead to fat gain. This makes evolutionary sense. When we're in periods of acute stress say, due to the threat of attack, or because all the wildebeest have disappeared our bodies cling onto as much energy as possible. The problem is that your stress comes from your inbox, not what's out on the savannah.

The best solution to stress? That would be exercise, which in turn burns calories and helps torch fat. Another tool is meditation, which can help with our next problem

Lack of sleep is possibly the biggest stress that people deal with on a day to day basis, says Molloy. A study published in the journal SLEEP found that lack of sleep correlates strongly with increases in abdominal fat in people under 40. The study found that people sleeping less than five hours a night had a 32 per cent gain in visceral fat, versus only 13 per cent in people getting seven hours per night.

The solution is to ban laptops and phones from the bedroom (books get a pass). Set yourself a bedtime to at least actually be in bed each night, and dont eat or exercise too late as you want your body to be slowing down for your nightly rest, not ramping up.

A low-quality diet can also lead to preferential abdominal fat gain, says Molloy. Obvious, that one, but it bears analysing. Low fibre intake, excessive alcohol, trans fat consumption and too much fructose have all been associated with increasing visceral fat.

Everything we eat or drink has an affect on our bodies. Too much of the wrong thing can not only affect your mood and impact other factors like sleep, but it can cause your body to store fat. Which is why one of the best ways to balance your bodyweight is through managing what you eat.

The simple truth is that losing weight occurs as a result of burning more calories than you consume. This forces your body to turn to its fat stores for energy, instead of what you put in your mouth. As a rough rule of thumb, youll need to burn 7,000 calories to shift 1kg of fat. Which is why there's truth to the old adage that you can't out-train a bad diet.

Minimising your alcohol intake, avoiding fried foods, eating less added sugar and more fibre, consuming adequate protein, and drinking enough fluids all help to promote metabolic changes that are favourable to reducing abdominal fat, says Ruani.

She suggests you incorporate the following into your daily diet to give yourself the best chance of cutting fat as well as boosting overall wellbeing: cruciferous vegetables (including broccoli, cauliflower, spouts); root vegetables (carrots, sweet potatoes, parsnip); allium vegetables (onion, garlic); greens (spinach, string green beans); legumes (beans, lentils, peas); nuts and seeds; and oily fish.

Which doesnt mean you need to ditch those afterwork drinks, or movie and pizza night, entirely.

So many people think that you cant eat delicious tasting foods on a diet, says Greg Douchette, a professional bodybuilder and fitness trainer. This is far from the truth. The main thing to remember is to eat what you enjoy, but simply make those foods lower in fat, and higher in protein and fibre. This way you can enjoy your meals and be satiated while remaining in a calorie deficit.

Just some of the fun foods on Douchettes diet plan include protein pancakes, diet sodas, popcorn and fat free Greek yoghurt.

Whatever youre eating, an often overlooked yet key component is making sure youre drinking enough. (Water, that is).

Staying well-hydrated not only gives you a metabolic boost, which is important for calorie expenditure, but also helps with satiety, explains Ruani. In fact, we know that drinking 500ml of water temporarily increases metabolic rate by 30 per cent and that drinking two glasses of water before a meal results in fewer calories eaten.

Hulton ArchiveGetty Images

Diet alone won't cut it, though. In fact, it can exacerbate the issue over time. Remember cortisol? Prolonged periods in a calorie deficit make your body think it's starving because that's exactly what's happening so it goes into self-protection mode. Cortisol spikes and it clings onto any excess energy, storing it preferentially as belly fat rather than burning it off. To counteract that, you need to exercise. But you already knew that.

What you might not know is that it's physically impossible to target fat stores in just one area of the body. As a professional bodybuilder, Douchette knows this well.

Unfortunately for many men, genetics dictates where your fat is going to come off first, he says. Often men lose fat in the stomach is the last, while for some its first. This is not something you can alter. If you happen to store fat in your belly more, be thankful that you are probably going to have leaner legs or arms. If you had a leaner stomach, youd probably be complaining that you carry too much fat in your arms, legs or hips.

In other words, sit-ups aren't going to get rid of the fat around your stomach, any more than press-ups will torch the stuff on your chest. You need to get rid of fat everywhere to see a change in the places that you're most concerned about. And the key to that, Molloy says, is getting out and burning calories day in, day out.

Obviously cardio is a great way to burn a large number of calories, but it appears to be especially effective for losing visceral fat, he says. A 2015 study found that basically all types of cardio reduced belly fat. What is interesting is that the study examined low-intensity with high-volume, and high-intensity with low-volume exercise. Both groups lost substantial amounts of visceral fat.

Add in strength training, Molloy says, and youll only increase the beneficial effects. One study involving overweight teenagers found that the combination of weight lifting and aerobic exercise led to the greatest reductions in visceral fat.

Unsure which weightlifting moves will help you torch that excess fat? Scott Britton, co-founder of the Move Forward Programme and Move Forward Gym, put together the following circuit to help you do just that. Work for 20 minutes, with an ascending range of repetitions. That means for round one, you do three reps of each exercise, in order, with no rest. Take a quick breather, then repeat, this time with six reps. Next time, go up to nine. Continue until the buzzer sounds. Next time, try to beat the rep count you reached.

The deadlift is the king of movements to help build muscle whilst burning calories, both throughout the exercise, and afterwards, says Britton. The rapid rise in heart rate during burpees gets you into the classic fat-burning range, and the butterfly is one of the best forms of sit-up, allowing you to use the full range of the abdominal muscles.

Sets: As many as possible

Reps: 3, 6, 9 etc

Rest: None

The classic deadlift is done with a barbell, but it works with anything heavy, be it dumbbells, kettlebells or just a rucksack full of books. Place the weight on the floor in front of you, then hinge your hips back and bend your knees to grab it. Keeping your chest up and shoulders back, drive your hips forward to lift the weight. Pause at the top, then slowly lower and repeat.

Sets: As many as possible

Reps: 3, 6, 9 etc

Rest: None

If you used a barbell for the deadlifts, that's your bar. If not, try a broom handle on a box. Or just use your imagination. Start with a normal burpee (drop from standing into a press-up position, then kick your feet back between your hands and leap into the air) but when you jump, cross sideways over the bar. Repeat for reps.

Sets: As many as possible

Reps: 3, 6, 9 etc

Rest: As needed after each round

Sit on the floor with the soles of your feet touching and knees flared out. Press your lower back into the floor, then crunch your abs lift your chest towards your knees. Pause, then slowly lower and repeat.

Dont beat yourself up if you find it difficult to stick to the plan. Ultimately, how you want to look is up to you. But if you do have the patience and dedication for a long, slow transformation, you can build a foundation for a fitter future without sacrificing the fun stuff.

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How to Lose Belly Fat | Belly Fat Exercises and Diet - esquire.com

Anthony Makins, 31, from London, shares with Men's Health how being stuck indoors during the pandemic kickstarted a healthier lifestyle.

I've always been in decent shape, and have been going to the gym since I was 16. But after leaving university, I've struggled to maintain the level of fitness I had back then, when I was doing a lot of boxing training. For the last few years I had setand then failedresolutions to get back to a certain weight and reduce my body fat to a level where I could really see my abs again.

I wasn't paying enough attention to my diet. I'd often overeat at the weekends, usually junk food. And despite being fairly active, looking back I wasn't working out at the gym with as much intensity as I thought.

The turning point came in early 2020, which looked like it was going to be the third year in a row where I wasn't going to achieve my New Year's resolution. I was feeling frustrated, and started looking at what I was doing in the gm and considering whether I'd been training wrong all this time. I thought that really, given the time and money I've spent over 15 years of gym memberships, I should be in brilliant shape, otherwise what was I doing there?

I did some research, buying the two UP Fitness books on meal plan and training plan design, and made some adjustments to my gym routine and diet. But it wasn't until lockdown in March when the gyms closed that I was really forced to make changes, and focus on how I was working out and what I was eating, to ensure I could still make progress while training at home. I decided to use the money I'd been saving on a gym membership to try UP Fitness' LiveUP coaching program.

I used to lift weights 4 days a week following my chest, back, shoulders and leg days. I stuck with the same workout for months and didn't see any change, so would feel like I had to be doing this just to maintain the body I did have, meaning I would sometimes lose motivation and see it as a chore. I hated cardio and never really did it unless I was training for something specific, like a triathlon, and while I started cycling to work, I wasn't able to this every single day.

The key changes to my training involved training less frequently with more intensity, giving myself sufficient recovery time. I also changed my workout split to full body workouts and began super-setting all of my exercises. And I'm generally more active on a day-to-day basis, hitting 12,500 steps per day without any need for dedicated cardio. My program changes every month, which keeps it interesting, and I make sure I improve my performance in every session and leave the gym knowing I couldn't have worked harder.

I thought I was a healthy eater, but in retrospect I was consuming far too much protein (2 shakes a day) and constantly felt bloated. I've been meal-prepping during the week for a couple of years now, but would regularly snack in between meals on protein bars and nuts, and then go off the rails at weekends with pizzas and curries. Now I eat four well-spaced meals throughout the day, and don't snack at all as they keep my full. I measure my foods based on food group portion sizes, which has made it easier to track my macronutrients and also allows me to be flexible when I am out at a restaurant. I've learned so much about building a sustainable, balanced diet that doesn't rely on counting calories, and how to combine nutrition with training to get the maximum results.

I lost 15 pounds in 11 weeks during lockdown, dropping from 173 to 158 pounds. After that, I started putting on muscle mass. I feel a lot fitter and stronger. I also look forward to every training session a lot more, and am really enjoying each workout and the progress I'm making. And I'm not finished yet: my next goal is to try and build more muscle, though I'm finding that gaining weight once it's off is actually a much slower and harder process than losing it in the first place!

My biggest tip is to make sure you're progressing your performance each week: you should leave every session knowing you couldn't have done any more. No cheating on form, and no getting distracted. You also need to structure your diet so that you can stick to it. It should be sustainable enough that you don't feel the need to cheat on weekends. And finally, consider investing in a good trainer, even if it's just for the first few months to get you on the right track. It's a drop in the ocean compared to all of the money you might spend on a gym membership.

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Switching Up My Diet and Workouts Helped Me Lose Weight and Pack on Muscle - menshealth.com

Healthy diets come with a variety of potential benefits, including everything from less brain fog to a lower risk of developing certain diseases and chronic conditions. If you generally eat healthily but occasionally indulge in some junk food, you may be sabotaging the benefits youd otherwise get from your healthy diet, according to a new study from Rush University Medical Center.

The study focused specifically on the Mediterranean diet, which has been the subject of many studies linking it with positive impacts on health. The researchers used data on 5,001 older adults who participated in the Chicago Health and Aging Project.

The project aimed to evaluate the participants cognitive health by testing them every three years using a cognitive assessment questionnaire. The participants also provided details about which foods they consumed from a list of 144 options.

By analyzing this data, the researchers behind this new study found that participants who closely followed the Mediterranean diet also had slower cognitive decline over the years of the evaluation. On the other hand, participants who consumed more Western diet foods listed as things like pizza and processed meats didnt get any of the cognitive benefits from the healthy foods in their diets.

One of the researchers on the study, Puja Agarwal, Ph.D., said:

The more we can incorporate green leafy vegetables, other vegetables, berries, olive oil, and fish into our diets, the better it is for our aging brains and bodies. Other studies show that red and processed meat, fried food and low whole grains intake are associated with higher inflammation and faster cognitive decline in older ages. To benefit from diets such as the Mediterranean diet, or MIND diet, we would have to limit our consumption of processed foods and other unhealthy foods such as fried foods and sweets.

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Study finds it only takes a bit of junk food to spoil a healthy diet - SlashGear

As cases of coronavirus continue to rise, taking daily precautions such as washing your hands, social distancing, exercising and getting enough sleep is key to lowering risk of infection.

But maintaining a healthy diet to help boost your immune system may also give you an edge. It's important to note that no research has been done on foods that help fight against COVID-19 specifically.

However, previous studies have found that eating certain foods can improve your health and strengthen your body's ability to fight other invasive viruses.

Here are nine expert-approved foods to stock up on during your next grocery store trip, along with creative ideas on how to add them to your diet:

Red bell peppers reign supreme when it comes to fruits and vegetables high in vitamin C. According to the U.S. Department of Agriculture,one cup of chopped red bell peppers containsabout 211% of yourdailyvalueof vitamin C. That's about twice more than an orange (106%).

A 2017 study published in the National Institutes of Healthfound that vitamin Ccontributes toimmune defenseby supporting a variety of cell functions and can lower the risk of respiratory infections. It can also helpthe growth and repair of tissues in your body.

"Daily intake of vitamin C is essential for good health because our bodies don't produce it naturally," Dr. Seema Sarin, an internal medicine physician atEHE Health, tells CNBC Make It.

She suggests slicing one up and eating it raw with hummus as a crunchy snack or mixing some into your salad. If you prefer them cooked, throw a handful in a pan for a quick stir-fry.

Broccoli is also rich in vitamin C. Just half a cup contains 43% of your daily value of vitamin C, according to the NIH.

"Broccoli is packed with phytochemicals and antioxidants that support our immune system," says Sarin. It also contains vitamin E, an antioxidant that can help fight off bacteria and viruses.

According to the Dietary Guidelines for Americans, vitamin C is one nutrient Americans aren't getting enough of in their diet, so finding simple ways to add it in is crucial.

"To get the most out of this powerhouse vegetable, eat it raw or just slightly cooked," says Sarin. "I love sauteing broccoli with garlic and Parmesan, or stir-frying with bell peppers, ginger, garlic and mushrooms."

Chickpeas contain a lot of protein, an essential nutrient made of amino acids that help grow and repair the body's tissues. It's also involved in synthesizing and maintaining enzymes to keep our systems functioning properly,according to the Academy of Nutrition and Dietetics.

"Chickpeas are also packed with zinc, which helps the immune system control and regulate immune responses,"Emily Wunder, a dietitian and founder of the nutritious recipes siteHealthier Taste, tells CNBC Make It.

Roasted chickpeas are great as a quick great snack or salad topper. Make sure they're completely dry before roasting. Then add a few tablespoons of oil (vegetable, canola or grapeseed oil all work well) and bake at 400 degrees Fahrenheit, stirring halfway through until they're crispy.

For a nice kick, Wunder suggests adding some salt and paprika.If you're using canned chickpeas, she says you'll want to rinse them thoroughly to cut down on sodium content.

Wunder enjoys half a cup of strawberries to get 50% of her vitamin C needs for the day.

"Vitamin C is great for strengthening your immune system," she says, because it can help protect cells from damage caused by free radicals that we're often exposed to in the environment.

Wunder recommends adding chopped strawberries to yogurt, oatmeal or on top of whole wheat toast with peanut butter. "Of course, they go well with smoothies, too," she says.

"Not only is garlic full of flavor, but it's packed with health benefits such as lowering blood pressure and reducing risk of heart disease," according to Sarin. "Garlic's immunity-boosting abilities come from its heavy concentration of sulfur-containing compounds, which can help fight off some infections."

Garlic has been shown in the past to help ward off the common cold. In a 2001 study published in Advances in Therapy, participants who took garlic supplements were less likely to catch a cold. And those who did get infected recovered faster than participants in the placebo group.

It's an easy vegetable to work into your diet, says Sarin. You can add to it anything from pasta sauce and salad dressings to soups and stir-fry dishes. She suggests aiming to consume two to three cloves per day.

"While sun exposure is the best source of vitamin D, it can also be provided by some foods, including mushrooms," says Wunder.

A 2018 review of mushrooms as a vitamin D source found that the "sunshine vitamin" can help enhance the absorption of calcium, which is good for bone health, and may also protect against some cancers and respiratory diseases.

Mushrooms are great as a side dish or appetizer. Wunder recommends roasting them at about 350 degrees Fahrenheit, using one to two tablespoons of oil, minced garlic and a dash of salt and pepper. For something more flavorful, bake button mushrooms stuffed with cheese, onion andartichokehearts.

"Spinach is rich in vitamin C and full of antioxidants that help shield our immune cells from environmental damage," says Sarin. "Plus, it has beta carotene, which is the main dietary source of vitamin A an essential component of proper immune function."

Like broccoli, it's best to consume spinach raw or slightly cooked. To incorporate more spinach into your diet, Sarin suggests blending it in a smoothie, cooking it with your morning eggs or, as an easy side dish, lightly sauteing with garlic.

"Yogurt is a great source of probiotics, which are good bacteria that can help promote a healthy gut and immune system," says Sarin.Recent studies have also found probiotics to be effective for fighting the common cold and influenza-like respiratory infections.

Sarin recommends choosing plain yogurt rather than anything too flavored or sweetened and topping it with fruit and honey. "Or, you can add it to your favorite post-workout smoothie," she says.

Those on a dairy-free diet can still benefit from almond-milk and coconut-milk yogurt options.

"Sunflower seeds are high in vitamin E, which works as an antioxidant and helps boosts the immune system," says Wunder.

Small but mighty, just one ounce of dry-roasted sunflower seeds can give you 49% of your daily value of vitamin E, according to the NIH.

Line a baking pan with parchment paper and roast unshelled sunflower seeds at 300 degrees Fahrenheit until they're lightly browned. Then add the seeds to your salad or toss them with roasted vegetables. You can also use raw seeds in place of pine nuts for some homemade pesto.

Brittany Anas is a health and nutrition reporter. She has written forHealthDay, Women's Health and The Denver Post. Follow her on Twitter @BrittanyAnas.

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Stock Up on These 9 Healthy Foods to Boost Your Immune System During Coronavirus, Says Doctor and Dietitian - NBC Bay Area

Lots of folks rave about the alkaline diet. The idea is that alkaline foods are better for your health since human blood has a pH of about 7.4. But TBH, theres no solid evidence that proves this diet is legit. Still, there might be some benefits to alkaline drinks. Heres the DL.

Alkaline drinks 101

What is alkaline, anyway? The pH scale ranges from 0 to 14. A pH of 7 is neutral. A pH above 7 is alkaline, and anything below 7 is acidic.

What drinks are alkaline? Popular alkaline drinks include water, dairy, some juices, some teas, and almond milk.

What are the benefits? A 2013 study found that an alkaline diet might improve muscle health. Another study showed that it helped folks with chronic kidney disease feel better. But again, more research is needed.

Ready to start sipping? Heres a rundown of the best alkaline drinks.

Theres nothing like high quality H2O. Water is vital and keeps your brain, heart, and muscles on fleek. And hey its alkaline! (Well, most of the time.)

Tap water has a pH of 7.4, while bottled water ranges from 6.9 to 7.5. Fizzy water on the other hand ranges from 4.9 to 5.5 since it has carbonic acid in it.

Got milk ? Milk products are slightly acidic, but lean toward neutral. This includes goat milk, buttermilk, and yummy yogurt. Not only is the calcium good for your bones, milk might also help prevent dental erosion since its aneutrall drink.

PSA: A 2015 study found that raw milk doesnt have more nutrients than pasteurized milk but it DOES increase your risk of food poisoning.

Not down with dairy? Youre still in luck. Animal milk alternatives like almond milk and soy milk are in an alkaline or neutral range.

Lots of fruits and veggies have negative potential renal acid loads (PRAL, aka alkaline). Some good choices are:

A 2012 study found that eating more garden goodies can benefit bone health and stave strokes or hypertension.

In addition to being alkaline, fruits and veggies are nutrient superstars. Theyre loaded with lots of vital vitamins and minerals. A 2014 review found that eating about five servings a day can lower your risk of heart disease .

Most unsweetened teas are alkaline and have other perks too. Studies suggest green tea may reduce your risk of diabetes, heart disease, and cancer. Some teas may also boost your immune system and fight inflammation.

Heres where some of your fave drinks fall on the pH scale.

An alkaline diet might help curb acid reflux issues like indigestion and heartburn .

Heres some foods that may help fight the fire:

Even if you dont wanna go all-the-way alkaline, you can still cut back on foods that are known to trigger acid reflux. This includes:

Diet PSA

As a reminder, theres no solid proof that the alkaline diet can cure acid reflux. Plus, your body does a good job at maintaining a healthy pH on its own. But if your doc says its OK then it might be worth a shot!

In the mood for a boozy bevy? (Same). Alas, most alcoholic drinks are on the acidic side and thats if youre drinking it straight up. Add-ins and mixers (were looking at you, soda) can tip the scales even more.

This chart will help you pick your potion .

FYI: A drinks exact pH level can change based on brands and brew style.

Time to get toasty! Your best bet is a nice cup of hot tea. Boiled water is alkaline and so are most teas. Plus, tea has a slew of killer health benefits. A glass of warm milk can also do the trick.

Pro tip: Add some ginger to your tea. In addition to being alkaline, ginger can help soothe an upset tummy and stave off period cramps. Plus, it tastes great.

Brew something special

If youre in the mood for something unique, try this vegan green milk. (Dont worry, its tasty AF.)

Ingredients:

Directions:

The alkaline diet def isnt a cure-all. You still need to maintain a balanced diet to keep yourself healthy. But alkaline drinks might have some positive perks. Just be sure to chat with your doctor before switching up your diet.

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Alkaline Drinks and Diets: Does it Work? - Greatist