Category Archives: Diet And Food

By TPN/Lusa, in Algarve 11-12-2020 01:00:00 0 Comments The classification of the Mediterranean Diet, as an intangible Heritage of Humanity for the past seven years has benefited the development of sectors such as gastronomy and tourism in Tavira, the mayor told Lusa.

The Mediterranean Diet is rooted in the habits of Tavirenses and this is reflected in the development of some sectors, namely gastronomy, tourism, culture, sports and education, said Ana Paula Martins.

After Fado, the Mediterranean Diet was the second Portuguese item to be included in the list of intangible heritage of the United Nations Educational, Scientific and Cultural Organization (UNESCO) on 4 December, 2013, and Tavira was chosen in Portugal as the representative community.

Speaking to Lusa on the occasion of the anniversary of the classification, Ana Paula Martins considered that it was an honour for Tavira to represent Portugal in the candidacy that brought together localities from several Mediterranean countries, but stressed that the distinction brought a responsibility to the municipality.

The mayor of Tavira stressed that since 2013, a safeguard plan has been created that aims to preserve and transmit this millennial experience to current and future generations, in order to ensure a priority of the municipality.

The aim of the plan, she stressed, is the protection and appreciation of Mediterranean cultures, knowledge and local products, cultural landscapes, traditional cuisines and gastronomies, festivities and the promotion of community health.

By ensuring the preservation of the Mediterranean Diet and the values associated with it, it is also ensured that knowledge, creativity, identity and sustainability of the territories and the environment are enhanced, argued Ana Paula Martins.

We will continue to stand firm in our mission to defend and spread the essence of this lifestyle. On the occasion of the celebration of another anniversary, it is important to remember that the Mediterranean Diet is a cultural model that incorporates ancient social values and practices, said the Mayor.

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Mediterranean Diet recognition boosting Tavira - The Portugal News

Photo: JLwarehouse (Shutterstock) guy running at night

Exercising outdoors in the winter often means exercising in the dark, whether youre getting up before dawn or lacing up after work as the sun is going down. Thats no problem, as long as you know how to stay safe.

Nights are colder than days, so dont expect your pre-dawn runs to be as warm as your midday ones. Check the hourly weather forecast with an app like DarkSky (make sure to look at the feels like temperature, too). Then take our advice on dressing to stay warm while you run.

If youre cycling, you have to deal with the wind as well. Glasses or goggles can keep wind out of your eyes, and dont forget to layer up on gloves, too. Consider glove liners or windproof gloves.

How to Run in the Winter Without Freezing Your Butt Off

I learned this one the hard way when I was into trail running. If the sun was due to set at 6 p.m., I would make sure to have a flashlight in my pocket if Id be in the woods anytime after five. Light would start fading well in advance of the official sunlight time, thanks to all those hills and trees, or sometimes Id be out longer than I expected. And when I lost even a little bit of light, it was suddenly a lot easier to stub my toe on roots and rocks in the path. Now I always carry a pocket-sized flashlight, even if I dont think Im going to need it.

Even if youre just walking in your neighborhood, its good to be seen. Ive been in pitch-dark parks where I didnt realize another jogger was there until they were right in front of me. Carrying some kind of light can help you see people, but it can also help you avoid terrifying everyone else.

Light is also important if youre cycling. You especially want to make sure cars can see you, so put on your front and back lights even if its not fully dark yet. The convention (which is also the legal requirement in many areas) is to put a bright white light at the front of your bike, and a red light for visibility at the back. That back light could be mounted to your bike or to another convenient spot, like clipped onto your jacket or helmet.

Gallery: Gifts For Your Fitness Obsessed Friends and Family (Redbook)

If youre a runner, a hand-held flashlight is great, but a headlamp is often more useful. Whatever you use, know the battery life and make sure your light is fully charged before you go.

Light colors are more visible than dark ones, and neon-colored high-visibility fabrics can help you appear brighter as the sun is going down. But neither one is a replacement for reflective gear, which shines straight back at a light source like the headlights of a car.

If youre cycling, your wheels and pedals may already have reflectors on them; if not, you can buy some at a bike store.

Running shoes and jackets often have reflective accents on them, but theyre often small. Use a flashlight to find out just how reflective your gear is.

You dont have to buy a fully reflective jacket or pants, although thats a good option. Reflective spots on your head, body, and feet can help drivers recognize that youre a person-shaped object they shouldnt hit. You can buy reflective tape to add to what you already own, or buy accessories like a reflective hat and reflective ankle bands or wrist bands. You can also strap on a reflective, high-visibility vest over whatever youre wearing.

When you head out, pay extra attention to your surroundings. That flashlight will help, and its best to run without headphones, or to keep the volume very low.

Bring a buddy if you can. In the Before Times, I would have suggested going out with a cycling group or a running group; while COVID outbreaks are flaring, its probably best to stick with buddies in your household. If you have a dog, you can probably train them to run with you, but remember that they may need to improve their fitness over time to keep up.

The Beginner's Guide to Safe Urban Running

Run on the correct side of the road (the left, facing traffic) and stay alert to your surroundings. Plan out your route before you leave to make sure youre not going anywhere youre not comfortable with. A nighttime run is not the best time to find yourself lost in an unfamiliar neighborhood or unsure of whether theres a safe crossing over a busy road.

For extra reassurance, make sure somebody knows where you are. Any time I run in a new place or on a trail, I use the location sharing on Google Maps so my husband can find me in case of an emergency. (Call me a worrier, but I have visions of falling down a hill and breaking a leg. Its never happened, of course.) You can set up the equivalent feature on an iPhone with Find My Friends.

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How to Safely Exercise in the Dark - msnNOW

If you're eating vegetarian during pregnancy, it's important to take the proper steps to ensure you're still getting the right levels of nutrients.

For vegetarians who become pregnant, the fear of not getting enough vitamins and nutrients to sustain a growing baby can be quite daunting. While there are many naysayers who discourage vegetarian diets during pregnancy and the postpartum phase, most experts agree that a vegetarian mom can meet all of her pregnancy's nutritional needs with the right amount of attention. Having a vegetarian lifestyle offers many health benefits, and the risks of complications usually arise when a woman is eating an unbalanced diet.

As such, being a vegetarian requires a bit more effort and monitoring during pregnancy, but a very healthy mom and babyare totally within reach as long as you make sure you are following some important steps.

While traditional meat-inclusive diets rarely lack in protein, a vegetarian generally consumes less grams of protein per day. While there are many sources of protein available to vegetarians, they need to be consistent with their intake. According to BabyCenter, a pregnant woman will need anywhere between 40 and 70 grams of protein per day, depending on her body mass. In order to reach this minimum requirement, a pregnant woman's diet should include things like tofu, lentils, cheese, peanut butter, eggs, Ezekiel bread, and nuts. Each meal should include a healthy serving of protein, and snacks during the day can include some nuts, seeds, or slices of cheese to add additional sources.

One of the golden rules of pregnancy is to take folic acid. In fact, many doctors recommend that women who are trying to get pregnant start taking a folic acid supplement. Folic acid, also known as Vitamin B9 or folate, is not naturally produced by the body and needs to be sourced from food or supplements.

Folate is found in many green veggies, like broccoli, spinach, kale, and asparagus. When not pregnant, eating a variety of greens generally gives us enough folate to remain healthy. When we are pregnant, we require a higher dose of folate or folic acid to maintain healthy levels, since our bodies only naturally process about 7% of the amount we get from food. Too little Vitamin B9 can lead to low iron levels, which can cause anemia in pregnancy, and in severe cases, can exacerbate the occurrence of certain birth defects. Pregnant women should aim to take 600 mcg/day, which can easily be reached with a prenatal vitamin with folic acid.

One of the biggest mistakes vegetarians make is falling into the habit of eating the same types of meals, and not getting enough vitamins and minerals from their food. When pregnant, it's critical to make sure you are including as many vitamin and mineral-rich foods in your diet as possible. Fruits and vegetables are important, but so are legumes, rice, grains, nuts, and seeds. Getting into the habit of sprinkling various nuts and seeds on top of salads or yogurt bowls is a great idea during pregnancy in order to get an extra dose of nutrients. Pumpkin seeds are a favorite, as they are loaded with fiber, zinc, magnesium, and Vitamin K.

While eating a balanced vegetarian diet and taking a good quality folic acid supplement is crucial during pregnancy, you will need to keep up with regular blood testing during pregnancy. Most OB/GYN's test women for low iron periodically throughout pregnancy, and it's important that you call your doctor if you feel that you might have a low iron count. Signs of this can include weakness or lightheadedness, no energy, extreme fatigue, chapped lips, or feeling cold.

RELATED: Non-Seafood Options That Will Satisfy Your Sushi Craving During Pregnancy

A basic blood test can tell if your iron count is lower than it should be, and if so, your doctor might prescribe an iron supplement to take. These capsules might be hard on the stomach, so make sure you take them with food. The iron is more easily absorbed in your system when taken with Vitamin C, so drink it down with a glass of orange juice, for example. In rare cases, your doctor might recommend an iron transfusion, but this is a very quick and painless procedure, and usually leads to you feeling much better in the aftermath.

Vegetarians can safely and easily get through pregnancy without making any dramatic changes to their diets; they just need to be more aware of what they are eating! Keeping up with regular prenatal visits and discussing your diet with your doctor is a great way to ensure health during your pregnancy.

NEXT:Plant-Based & Vegan Recipes Your Toddler Will Love

Sources: BabyCenter, HealthLine, TheBump

Why Emma Roberts Is Having An 'Uncomfortable' Third Trimester

Ariane Signer has been writing her thoughts, fears and dreams in journals since the early 90's. A personal development and self-help junkie, she has been working as a creative freelance writer since 2016. A native Canadian, she has found her home in small town Switzerland, where she lives with her husband and two young sons. She published her first book, Things That Shine: Poems, in 2019. For collaborations, reach her at broughtbacktolife@hotmail.com

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4 Things You Have To Do Differently While Eating Vegetarian During Pregnancy - BabyGaga

More than 15 years ago, I set out to reverse-engineer a formula for longevity. Working with renowned doctors and nutritionists, I identified several Blue Zones: Places around the world where people live the longest.

Along the way, I met experts who helped me understand why the foods people ate led to longer lives. We also distilled 150 dietary surveys of centenarians, or those who live to 100 or longer, to reveal the secrets of a strong longevity regimen.

These nine simple guidelines reflect what foods (and how of much of it) Blue Zone residents eat to stay healthy:

Centenarians eat an impressive variety of garden vegetables and leafy greens (especially spinach, kale, beet and turnip tops, chard and collards) when they are in season.

During the off-season, they pickle or dry the surplus. Beans, greens, sweet potatoes, whole grains, fruits, nuts and seeds dominate Blue Zone meals all year long.

Olive oil is also a staple. Evidence shows that olive oil consumption increases good cholesterol and lowers bad cholesterol. In the Greek island Ikaria, for example, we found that for middle-aged people, about six tablespoons of olive oil daily seemed to cut the risk of premature mortality by 50%.

On average, Blue Zone residents eat about two ounces or less of meat about five times per month (usually as a celebratory food, a small side, or as a way to flavor dishes).

One 12-year study, which followed a community of 96,000 Americans in Loma Linda a Blue Zone region in California determined that people who lived the longest were vegans or pesco-vegetarians who ate a small amount of fish.

Vegetarians in Loma Linda, according to the researchers, were more likely to outlive their meat-eating counterparts by as many as eight years.

Okinawans in Japan probably offer the best meat substitute: Extra-firm tofu, which is high in protein and cancer-fighting phytoestrogens.

In most Blue Zones, people ate small amounts of fish, fewer than three ounces up to three times weekly.

Usually, the fish being eaten are small, relatively inexpensive varieties like sardines, anchovies and cod species in the middle of the food chain that are not exposed to the high levels of mercury or other chemicals that pollute our gourmet fish supply today.

Again, fish is not a necessary part of a longevity diet, but if you must eat it, elect varieties that are common and not threatened by overfishing.

Beans reign supreme in Blue Zones and are the cornerstone of every longevity diet in the world: Black beans in Nicoya; lentils, garbanzo and white beans in the Mediterranean; and soybeans in Okinawa.

Most centenarians eat at least four times as many beans as Americans do on average at least a half cup per day. And so should you. Why? Beans are packed with more nutrients per gram than any other food on Earth.

On average, they are made up of 21% protein, 77% complex carbohydrates, and only a few percent fat. Because they are fiber-rich and satisfying, they'll likely help to push less healthy foods out of your diet.

Blue Zone communities eat sugar intentionally, not by habit or accident.

They consume about the same amount of naturally occurring sugars as North Americans do, but only about a fifth as much added sugar no more than seven teaspoons a day.

Between 1970 and 2000, the amount of added sugar in the American food supply rose by 25% (about 22 teaspoons of added sugar per day) generally, the result of the insidious, hidden sugars mixed into soda, yogurt and sauces.

If you must eat sweets, save cookies, candy and bakery items for special occasions (ideally as part of a meal). Limit sugar added to coffee, tea or other foods to no more than four teaspoons per day.

Skip any product that lists sugar among its first five ingredients.

Eat two handfuls of nuts per day.

A handful weighs about two ounces, the average amount that Blue Zone centenarians consume: Almonds in Ikaria and Sardinia, pistachios in Nicoya, and all varieties of nuts with the Adventists in Loma Linda.

A study on food and longevity found that nut eaters outlive non-nut eaters by an average of two to three years. So try to snack on a couple handfuls of almonds, Brazil nuts, cashews, walnuts, or peanuts every day.

If you can, strive to eat only sourdough or 100% whole wheat bread.

Most commercially available breads start with bleached white flour, which metabolizes quickly into sugar and spikes insulin levels.

But bread in Blue Zones is either whole grain or sourdough. In Ikaria and Sardinia, breads are made from a variety of whole grains such as wheat, rye or barley, each of which offers a wide spectrum of nutrients.

Whole grains have higher levels of fiber than most commonly used bleached flours. Some traditional Blue Zone breads are made with naturally occurring bacteria called lactobacilli, which "digest" the starches and glutens while making the bread rise.

The process also creates an acid the "sour" in sourdough. The result is bread with less gluten than breads labeled "gluten-free," with a longer shelf life and a pleasantly sour taste that most people like.

If possible, strive to avoid soft drinks, including diet soda. With very few exceptions, people in Blue Zones drink only coffee, tea, water and wine.

(Soft drinks, which account for about half of Americans' sugar intake, were unknown to most Blue Zone centenarians until recently.)

Here's why:

We found that most centenarians traditionally eat whole foods.

These are foods made from single ingredient raw, cooked, ground or fermented and are not highly processed. They eat raw fruits and vegetables; they grind whole grains themselves and then cook them slowly.

They also use fermentation an ancient way to make nutrients bioavailable in the tofu, sourdough bread, wine and pickled vegetables they eat.

And they rarely ingest artificial preservatives. Blue zones dishes typically contain a half dozen or so ingredients, simply blended together.

Dan Buettneris a longevity researcher,National Geographic Fellowand award-winning journalist. He is the author of"The Blue Zones Solution"His latest bestseller,"The Blue Zones Kitchen,"fuses scientific reporting,National Geographicphotography and recipes that may help you live to100. Follow him on Instagram@DanBuettner.

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'Ensure that your diet is 90% to 100% plant-based': 9 food rules from the world's longest-living people - CNBC

In industries such as aviation and transportation, evidence has suggested that the timing and composition of meals can impact individual performance, particular in overnight shift work. Those lessons, one expert believes, can be applied to medical residents working overnight shifts that can span up to 24 hours.

Nutrition affects our cognition, particularly when we are sleep deprived, said Maryam S. Makowski, PhD, a clinical assistant professor in Stanford Universitys psychiatry and behavioral sciences department and the WellMD & WellPhD Center.

Having studied performance nutrition for resident physicians working overnight shifts for over two yearsshe submitted a poster presentation on the topic at the recent AMA GME Innovations SummitMakowski offered these tips for residents wondering what to eat and when.

When to consume calories

Makowski said that you should eat a big meal (about 30% of your total caloric needs) before you begin an overnight shift. For example, if you begin at 5 p.m. during a night rotation, consume that meal at 3 p.m. and aim to have at least 50% of daily caloric needs ingested before midnight.

You can start with having a brunch type of meal after you wake up, Makowski said. That should be the largest meal of the day. Then its best to try to eat again early in your shift.

Learn about three things medical residents want after long shifts.

Dont eat when youd normally sleep

Though your optimal eating times can vary based on your chronotype (e.g. morning, day or night person) , theres a hard cut off as to when you should avoid eating during overnight shifts.

A majority of the studies showed that eating between midnight and 6 a.m. can result in poor cognitive performance, Makowski said. For example, simulation studies show that eating a meal after midnight during nightshifts result in more errors and sleepiness.

Though we dont want to eat, we do want to keep hydrated. Thats really important both for mood, cognition, and feeling energized, Makowski said.

Residents need to pay extra attention to their hydration status, she added, and said residents should take advantage of every single chance they get to take frequent sips of water, coffee, regular or herbal teas. The goal is to have a urine color that is like lemonade not apple juice or darker.

How carbs affect performance

Carbohydrates are important for learning and memory, so the idea that eliminating them from a diet will improve performance is unlikely to be true. The quality of the carbohydrates matter though Makowski said. And, in a hectic environment, Makowski has found that residents basically live off junk food. If you are going to have carbohydrates, try to avoid things like donuts, pastries and have more whole grain, whole fruit type of snacks, she added.

When it comes to protein, its possible that a meal that has a higher ratio of protein to carbohydrates could reduce sleepiness during overnight shifts.

Discover what to tell your patients about ketogenic diets.

Protected eating time

Residents are busy. Sometimes too busy to eat a meal, let alone a healthy one.

One thing we saw is that even when we gave people food, they didnt have time to eat it, Makowski said. They were being constantly interrupted. Sometimes, depending on specialty, it could take until 1 a.m. for them to have time to eat.

There is a need for some structural support for residents. They need access to healthy meals and breaks to actually eat them.

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Resident physicians: Your diet can help you make it through the night - American Medical Association

The metabolic confusion diet is one of the latest fad diets to be blowing up on social media. Like many fad diets, it promises you can lose weight while still eating what you want.

Fans of the diet claim that by switching between very low calorie days and high calorie days, you can lose weight while simultaneously speeding up your metabolism. It may sound promising, but theres no research to back these claims.

The metabolic confusion diet is similar to intermittent fasting, but without the extremes of energy (calorie) restriction. A person on the diet might, for example, eat only 1,200 calories one day, then eat 2,000 calories the next. Although there hasnt been any research looking specifically at the metabolic confusion diet, we might compare it with a popular form of intermittent fasting: the 5:2 diet where you eat as usual for five days, then either fast for two days or only eat around 500 calories.

Despite being able to eat as much as you like on feed days, people may not feel more hungry and still end up eating less overall and even less on the feed days than they did before starting intermittent fasting. This supports the idea that intermittent fasting can lead to comparable weight loss as conventional diets, where you restrict calories daily.

But while these diets may be successful in getting people to eat less, they may actually reinforce bad eating habits and poor diet quality (such as consuming high-energy, highly-processed foods and drinks), as people may think they can treat themselves following low-calorie days. Indeed, research has shown people following these diets have a less nutritious diet than those following traditional calorie-controlled diets.

Other studies have shown that people following the 5:2 diet consume more calories before fast days unconsciously which could very well happen on the metabolic confusion diet, too.

The other reason for the metabolic confusion diets popularity is because fans of the diet claim that switching between low- and high-calorie days keeps your metabolism active, causing you to burn more calories as a result. Its also believed that this confusion will stop biological resistance such as an increase in appetite to the diet that may derail weight loss or cause you to regain any weight youve lost.

But when we lose weight, our body needs fewer calories to survive. These changes to our metabolic rate (the baseline amount of calories our body needs to function daily) can even be seen several years following weight loss. This is thought to be the result of body mechanisms that adjust the metabolic rate downwards through a special process (called adaptive thermogenesis). This process aims to stop energy from being wasted by preserving it in fat tissue and other fuel reserves. Increased appetite is another way the body tries to restore lost body weight.

The other key selling point of the metabolic confusion diet is that it prevents your metabolism from slowing as you lose weight. However, when we look at studies on intermittent fasting, we see the same reduction in resting metabolic rate as traditional calorie-restricted diets do.

The odd study that has suggested intermittent fasting raises your metabolic rate can often be explained by the inclusion of total fasting.

Fasting causes an acute metabolic starvation response, leading the body to burn through more of its reserved fuel for around 24-48 hours after a fast. All short-term emergency fuel management measures to glucose supply to the brain. But even in this case, any temporary increase in metabolism may be barely detectable. Also, some studies have actually shown greater reductions in metabolic rate with intermittent fasting.

The truth is that no matter how you lose weight, your metabolic rate will decrease. Even certain types of exercise, may not necessarily increase metabolism with studies on endurance training (such as long-distance running) showing that metabolic rate slows in order to use energy more efficiently during exercise. However, the body does burn more calories immediately after exercise to help muscles recover, especially after higher intensity exercise. Regular weight training could potentially lead to a higher metabolic rate.

But if the metabolic confusion diet functions similarly to intermittent fasting, it may have other benefits beyond just weight loss.

Intermittent periods of energy restriction have been shown to improve glucose (blood sugar) and lipid (fat) metabolism. This means the body is better able to deal with carbohydrate and fat from a meal. This makes the body better able to tolerate indulgent foods when we encounter them.

By this token intermittent fasting-type diets can improve your ability to manage fuels in the body known as metabolic flexibility. Metabolic flexibility means youre better at burning and storing carbohydrates when you need to, and equally better at managing the storage and release of fat from fat stores. This improves insulin sensitivity, which reduces overall risk from disease, such as cardiovascular disease and diabetes. All of this is independent of weight or weight loss.

Although the metabolic confusion diet may be just another fad diet, it may have benefits other than losing weight given its similarity to intermittent fasting. While it cant speed up your metabolism, diets that allow us to have more flexibility in the way we eat are more sustainable and easier to follow in the long run.

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Metabolic confusion diet won't boost metabolism but it could have other benefits - The Conversation UK

Its easy to see the connection between an unhealthy diet and an expanding waistline. The connection between food and brain health can be harder to get your mind around.

But experts agree. Eating right is essential for brain health.

Of all the organs in our body, the brain is the one most easily damaged by a poor diet, said Dr. Lisa Mosconi, director of the Womens Brain Initiative and an associate professor of neuroscience in neurology and radiology at Weill Cornell Medicine and NewYork-Presbyterian Hospital. From its very architecture to its ability to perform, every aspect of the brain calls for proper food.

Mosconi, who has written books about the science of food and the brain, said many people have misconceptions about what proper food might be. One of the biggest fallacies shes been hearing lately is the idea that a very high-fat diet is somehow helpful to the brain.

This is not what most research shows, she said.

Dietary supplements are another area where people get misled, said Dr. Kristine Yaffe, professor of psychiatry, neurology and epidemiology at the University of California-San Francisco. Except when someone is deficient in a specific nutrient, vitamin supplements dont seem to improve brain health, she said.

Similarly, supplements that contain omega-3 fatty acids and fish oil have gotten a lot of attention. But while they might help certain heart patients when prescribed by a physician, research has not confirmed benefits for brain health. There have been a number of trials, and they havent borne out, said Yaffe, who was a co-author on a 2017 American Heart Association advisory on brain health.

So, what does work?

We still have a lot to learn about that, Yaffe said. But certain foods do seem to help when theyre part of an entire dietary pattern. And that diet looks similar to the ones physicians recommend for heart health.

A Mediterranean-style diet heavy in fruits, vegetables, fish and nuts lowers stroke risk in women and may lead to better cognitive ability in old age, studies have found. A 2018 study Mosconi led estimated it provided 1.5 to 3.5 years of protection against the development of biomarkers for Alzheimers disease. Another science-backed eating plan that limits red meat, sodium and added sugars and sweets, called DASH (Dietary Approaches to Stop Hypertension), may reduce stroke risk.

Mosconi highlighted some nutrients antioxidants, such as vitamin C, vitamin E and beta-carotene, and anti-inflammatory B vitamins and omega-3 fatty acids that she said are important for the health of neurons.

But neither Yaffe nor Mosconi is a fan of singling out something as the perfect brain food.

I dont believe in superfoods, or that any one food or food group is key to brain health, Mosconi said.

And not that theres anything wrong with blueberries, Yaffe said, but you wouldnt want to be thinking, If I only eat blueberries, thats going to do it.

Its also important to think of foods that are potentially harmful to brain health, Mosconi said. Saturated fat, especially from animal sources, is associated with a higher risk of cardiovascular disease, she said. And some research also shows it increases the risk of cognitive problems.

When we eat a fatty, sugary meal and experience symptoms like sluggishness, brain fog and drowsiness these symptoms originate not in the stomach but in the brain, Mosconi said.

And the effects arent necessarily temporary.

Research indicates a poor diet may cause the loss of key structural and functional elements in the brain, she said, along with a higher vulnerability to brain aging and dementia.

A 2018 report from the Global Council on Brain Health, an independent group convened by the AARP, noted that foods and diets that are good for heart health are also good for brain health.

Yaffe, a member of that brain health council, said the mechanisms of the brain are complex, but it stands to reason that if youre eating a dietary pattern that is heart-healthy, its probably also healthy (for) the vessels in the brain.

She acknowledged that some people have a hard time seeing the connections between brain health and their diet or with other activities such as smoking, sleep and exercise.

Mosconi, also a member of the AARP brain health council, put it this way: Day after day, the foods we eat are broken down into nutrients, taken up into the bloodstream, and carried up into the brain. Once there, they replenish depleted storage, activate cellular reactions and, finally, become the very fabric of our brains.

Consider that the next time you reach for a brownie. Its ingredients will actually become part of your brain.

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Brain power: The best foods for brain health - Newton Kansan

Should there even be any holiday eating rules? Maybe. But this year I say NO. This year I think we should have a pass and get to eat anything we want. We deserve it; it's been quite a year. I'm gonna enjoy my faves this year like eggnog, cookies and chips salsa. Of course in moderation along with exercise. I may throw in a healthy salad just for kicks and so I can feel better about all the eating I am going to do.

Well check this out. According tohuffpost,com, some "food rules" are actually just diets.

Theres nothing wrong with taking an everything in moderation approach at the dinner table, but other rules we establish for ourselves around the holidays can actually hinder rather than help our overall health. Think Ill work out extra hard so I can earn my holiday meal, or I want to eat clean this holiday, so Ill skip the pie.

You can read about those rules here.

What's one thing you love that you WILL be eating this year?

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Holiday Food Rules That Are Actually Just Diets - witl.com

You do everything you can to avoid catching the coronavirus: Social distancing, mask wearing and hand washing till you never want to hear HBD in your head again. But sometimes luck doesn't roll your way and despite all your precautions, someone you've been around texts you and tells you they have the virus. Ugh. Now what? We asked doctors for their best advice, and here, along with quarantining to not potentially spread the coronavirus (since even if you're asymptomatic, you could harbor and spread it to others) doctors advise that you eat a plant-based diet. Not because it prevents you from getting COVID-19, but because it can help you be healthier and that's the best way to avoid the worst symptoms if you do fall ill.

First, we would be remiss if we didn't state the obvious: Isolate yourself. The recent changes in the requirement that you quarantine for 14 days now urges you to quarantine for 7 days if you get a test three days after exposure (since it can take that long for the virus to show up in your system) and quarantine for ten days without a test. This is because why it's possible to be 14 days away from exposure and then come down with COVID-19 the more average cases show up within the first four or five days, or even a week. That said if you have symptoms the CDC warns that you should assume you have COVID-19 and not go to a place such as doctor's office where you can expose others but instead stay home unless you have trouble breathing or your symptoms get worse.

But the part of protecting yourself that the CDC doesn't tell you, but that doctor after doctor have recommended to patients and told to The Beet, is to switch to a plant-based diet full of vegetables and fruit, nuts and seeds, legumes and whole grains, and eat as little meat and dairy as possible, since studies show these can lead to inflammation in the body, and in the case of COVID-19, inflammation is what can lead to the worst symptoms that require treatment and hospitalization.

Here is what doctors have to say about going plant-based to lessen your chance of have a bad case of COVID-19. To be clear, no one isguaranteeing that eating plant-based will keep you from getting the virus (the roll of diet has yet to be researched) but it may help you skate through with fewer symptoms, and at the end of the day that is the ultimate goal: To return to full health as quickly and completely as possible.

As weve reported before, doctors tell their patients that although a plant-based diet wont prevent you from contracting COVID-19, it might prevent you from suffering from the viruss most deadly symptoms. Studies have shown time and time again that a plant-based diet can reduce levels of inflammation in the body. A plant-based diets ability to reduce inflammation is the reason doctors recommend it to treat conditions caused by inflammationheart disease, diabetes, and asthmaand why it might safeguard you from deadly complications. Conditions like heart disease, diabetes, and asthma put an individual at the most risk of death. These doctors agree that by adopting a plant-based diet now, youll keep your inflammation low and immune system high, preventing COVID-19s most deadly symptoms, or even reversing a condition caused by inflammation entirely.

--Dr. Millard D.Collins,Interim Chair and Associate Professor of Family & Community Medicine at Meharry Medical College in Nashville, the nation's oldest historically Black academic health science institution. Dr. Collins spoke to The Beet to stress the importance of eating healthy, especially among African American patients, to avoid conditions that often co-exist with the worst cases of COVID-19, such as high blood pressure, obesity and diabetes. He adds:

"We can adopt this lifestyle as a means to improve the co-morbid conditions that may already be present in patientsheart disease, lung disease, cardiovascular disease, and cancerthus strengthening ones immune system and chances of survival in the event that a person becomes infected.

"It is always challenging to adopt something new and make it sustainable. Articles such as this are a great first step. The adoption of a plant-based diet can do wonders to boost the immune system, improve energy, and improve chronic diseases. Thus, it can save lives. But it is critical to not confine a healthyapproach just in response to COVID-19. Health outcomes of African Americans need attention, and we must not miss this teaching moment the pandemic has provided to promote this strategy to our people. It can mean the difference between life and death.

"It is well documented the impact of a plant-based diet on obesity, high blood pressure, diabetes, and more, which all can lead to cardiovascular (heart) and cerebrovascular (brain) compromise. And we know how healthy plant-based eating can positively affect the body. Adopting a lifestyle such as [a healthy plant-based approach] can be truly lifesaving.

--Monica Aggarwal, M.D, director of Integrative Cardiology and Prevention at the University of Florida, Gainesville.Shewas interviewed in June for a story on The Beet,To Lower Complications of COVID-19 and Lose Weight, Eat Plant-Based,by Karen Asp. She added:

Lets make clear, nobodys saying that if you eat a plant-based diet you wont get COVID-19, yet eating a plant-based diet can help decrease your risk for these factors that increase your risk for COVID-19.

She cites a study that found the most common underlying health conditions among patients who suffer the worst, most serious symptoms of COVID-19 are: High blood pressure (affecting 57% of patients with COVID-19), obesity (affecting 42% of patients), and diabetes (affecting 34% of patients). .

--Vanita Rahman, M.D., an internal medicinedoctor with the Physicians Committee for Responsible Medicine, PCRM, which advocates a plant-based diet for optimal health. She also was interviewedin Junefor the story on The Beet:To Lower Complications of COVID-19 and Lose Weight, Eat Plant-Based, by Karen Asp.

People who eat a mostly plant-based diet have a lower body mass index (BMI) than those who eat a meat-filled diet, and the more animal foodsin your diet, the higheryour BMI is likely to be, according to this studyof different types of vegetarian diets and their impact on weight.

--T. Collin Campbell, renowned biochemist and co-author of The China Study, and a plant-based advocatefor health and founder of the T. Colin Campbell Center for Nutrition Studies. Campbell was quoted in a podcast where he explained the importance of a whole food, plant-based diet to help strengthen the body's immune system and create antibodies.

Campbell hasstudied the roll of diet on the formation of antibodies to the Hepatitis B virus, and explains that while all viruses are different the way the body responds is essentially the same, since the creation of antibodies is the way we fight infection from invaders. Earlier this year Campbell said: "Diet plays a direct roll in how this plays out [your response to virus], since the healthier you eat the better.

Now not all viruses are the same," Campbellexplained, "but viruses, in terms of their infectivity, have some common features. When a virus enters the body and begins to do its dirty work," Campbell explains. "The body tries to create antibodies, which may or may not work. At that point, it is essentially a race: Can the body create effective antibodies quickly enough and in large enough quantities to fight off the virus before the virus ravages the cells and creates devastating outcomes? Diet plays a direct roll in how this plays out, since the healthier you eat, the better. And his book, The China Study, looked at populations in different areas of China, the Philippines and Japan, and found that plant-based eating lowered risk of heart disease, cancer and morbidity.

Eating a plant-based diet "would affect those people who test positive for the virus," Campbell has said." They would be affected less," in all probability, he adds, since a healthy diet is one way to bolster immunity. "If they do get the symptoms,it would be much less problematic."

In an articleby that title Susan Levin, RD, writes: My advice remains the same as always: Remember to eat as many fruits, vegetables, grains, and beans ... as circumstances allow to help boost immunity and reduce the risk of heart disease, type 2 diabetes, and asthmaconditions which now put tens of millions of Americans at greater risk for COVID-19 complications.

-- Susan Levin, MS, RD with Physicians Committee for Responsible Medicine

While many factors can increase the risk of heart disease, diabetes, and lung disease, research shows that a plant-based diet can help lower the risk of these conditions, which is why a diet focused on plant foods is more crucial now than ever.

Fruits, vegetables, grains, and beans are also loaded with nutrientslike beta-carotene, vitamin C, vitamin E, and zincthat can boost immune function, something we should all be trying to do right now. While a plant-based diet cant prevent COVID-19, it can treat the underlying conditions that can exacerbate its severity.

She cites a CDCstudy that concludes that eating a plant-based diet can lower the incidents of diseases like high blood pressure that often coincide with the worst cases of COVID-19. Meanwhile another study found that eating a plant-based diet has been shown to improve asthma symptoms, which can cause complications for patients with COVID-19, whileeating processed food, dairy, and meat can lead to inflammation and worsen asthma symptoms.

--Dr. Baxter Montgomeryrecentlymade this point when talking with Chuck Carroll on The Exam Room podcast, produced for PCRM.Montgomery, a Board Certified Cardiologist and founder of The Montgomery Heart & Wellness Center in Houston, Texas.On the podcast he details "the remarkable recovery of one particular patient who developed double pneumonia during their bout with the coronavirus and has already laced up their sneakers to resume running."

--Dr. Kim Williams,former president of the American College of Cardiology. Speaking on MedPage Today withAndrew Perry, MD, he explained that going vegan or plant-based can make you feel protected but you still need to take precautions. He adds:

I'm speaking to the people who are interested in plant-based nutrition who are all pretty much feeling well and feeling like they are sort of immune from it.I would just say that please still do the very wise: Cut down unnecessary travel, wash the hands very frequently, look at all the surfaces and clean them as much as you can because we do have a very big difference in the plant-based community. We don't get as sick.

"But guess what? Just like with the flu, we can become asymptomatic carriers. Just because we don't get sick doesn't mean that we haven't been infected. I would encourage everybody who's feeling good about the fact that they get less ill than they did 10 years ago when they weren't vegan, it's true, at least in my experience, and everyone around me who's plant-based is so much better off than they were before. But still be careful. Still use those precautions, because we don't want to become the vegan asymptomatic carriers that are helping to spread the disease around.

He cites a study that found that eating awhole food plant-baseddiet resulted in better treatment outcomes for high blood pressure, type 2 diabetes and more.

At The Beet we are advocates of eating more plant-based foods for health and wellbeing, but if you want to also supplement with vitamin C, zinc and D, especially after being exposed to the virus, those vitamins have been shown to be beneficial, but just don't overdo it. In a recent paper, doctors wrote up patients who were coming into the hospital with kidney stones and even kidney failure after overdosing on vitamin D to fight the virus. So while a healthy amount can be beneficial too much D can cause complications.

Meanwhile advice given to one of our editors (who did get coronavirus early on in the pandemic) was to make sure to hydrate, and drink plenty of fluids, since the virus takes a toll on the body and you make not realize you are dehydrated.

As with colds and flu, drinking plenty of fluids can help your body flush out toxins, especially if you are supplementing with vitamins C, D and zinc, drink plenty of water. For the right amount of vitamin D to take, see this story, which cites a study that shows taking a recommended amount of D (between 600 to 800 IUs a day, but not more than that) can be protective against the most serious symptoms of COVID-19. But as always, before you self-treat talk to your doctor since he or she should be your first line of information when faced with this or any other illness.

Read more here:
If You're Exposed to COVID-19, Doctors Say Here's What to Do Next - The Beet

Often confused, veganism largely differs from vegetarianism. While a vegetarian diet does not allow the intake of eggs, meat, and seafood, it does accept diary and other by-products. Veganism, on the other hand, takes this idea to the next level, avoiding all animal products and is entirely plant-based. Recent years have seen veganism go from a trend to a way of life with several people across the world, including celebrities and even athletes adopting a vegan diet.

A vegan lifestyle offers a plethora of benefits be it maintaining a healthy immune system or avoiding the implications of consuming meat, a vegan diet has become an ideal choice for many. However, there are certain drawbacks to veganism. It is easy to overlook some aspects and since the food consumed in a vegan diet is so selective, people often miss out on important nutrients. Entre, vegan supplements. Proper nutrient supply is required to ensure that we do not become victims of our busy lifestyles. On that note, here are some vital nutrients to include in your diet that are available as supplements. (Image: Canva)

More here:
Supplementing vegan diet with the right nutrients - Times of India