The words chronic inflammation are bandied around on the regular. We're well-aware by now that this something we dont want, but before we dive into how to avoid it... what does it actually mean?

When tissues in our body encounter damage, they release signals called inflammatory cytokines to flag the body to send blood and healing nutrients to the site to hasten the repair process, says Paul Kriegler, RD, director of nutrition product development at Life Time. While this response is incredibly helpful, if tissues in the body encounter damage faster than they can be repaired, we call it chronic inflammation. In short, chronic inflammation is an imbalance of damage relative to the ability to restore homeostasis.

A new study published in the journal Neurology now indicates that people who consume a greater amount of pro-inflammatory foodsassessed via the diet inflammatory index (DII), a scoring algorithm that provides an estimate of the inflammatory potential of foodswere associated with an increased risk for dementia and cognitive decline.

The data presented in this new anti-inflammatory diet study suggests that participants who tended to choose less-processed, more nutrient-dense foods had lower incidence of dementia, which is not surprising, says Kriegler. More wholesome foods make it easier to manage appetite, energy intake, and physical wellness. That said, he underlines that the study has limitations. Namely, that there wasnt a specified diet tested against other dietary patterns in a highly controlled manner. Instead, it was an observational study.

But thats not the only limitation. The DII scoring system has some limitations in and of itself according to Kriegler, namely that it was developed for typical dietary choices in the U.S. population and hasnt been fully adapted to other cuisines or food cultures around the world. The anti-inflammatory diet study solely used participants from Greece. The DII system also seems to have biases against some very nutrient-dense, animal-based foods, such as organ meats, and favorably scores some nutrient-poor foods, such as highly-processed vegetable oils, that may in fact be pro-inflammatory for many individuals, Kriegler says.

Study limitations aside, the benefits of an anti-inflammatory diet are plentiful. Anti-inflammatory diets emphasize minimally-processed foods such as fruits and vegetables, fresh meat, seafood, poultry, monounsaturated and omega-3 polyunsaturated fats, and whole grains instead of refined grains. They also minimize consumption of trans fats, refined or added sugars, alcohol, and fried foods, says Kriegler. You dont need to have RD credentials to conclude that those are all healthy traits.

But lets get more granular with a look at specific foods that can be particularly healingand a few that may be triggeringwhen it comes to inflammation with the ultimate goal of not only mitigating the risk of dementia, but boosting overall well-being.

Wild-caught fish are rich sources of two key omega-3 fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Both of these omega-3 fatty acids have powerful anti-inflammatory effects. Studies show that people who eat fish regularly are less likely to die from a heart attack or stroke, or develop Alzheimers disease, and higher red-blood cell omega-3 content is associated with better maintenance of strength and cognition throughout the lifecycle, says Kriegler.

According to Kriegler, non-starchy vegetables and fruits are extremely nutrient-dense. "The bang-for-your-buck concept of nutrient-density means that relative to the energy these foods supply, they also provide ample vitamins, minerals, and antioxidants the body needs to combat inflammation and facilitate tissue repair, he says.

Fresh meat, poultry, eggs, pork, and wild game or organ meats are excellent sources of the amino acids we need to maintain or repair all the lean tissues and structures in the body. These foods are also excellent at helping manage satiety or fullness and also help us maintain more stable blood sugars when we include them with each meal, says Kriegler.

Many fresh or dried herbs and spices contain antioxidants and polyphenols that can help stabilize free radicals generated by other inflammatory compounds, and somesuch as curcumin in turmeric or some compounds in gingerare known to help up-regulate anti-inflammatory cytokines.

According to Kriegler, foods with a high amount of added sugar can contribute to inflammation and oxidative stress, as can industrial seed oils such as safflower oil, sunflower oil, corn oil, and soybean oil. Alcohol is another pro-inflammatory agent, he says. "When alcohol is metabolized in the liver, the byproducts are highly inflammatory and create a great deal of oxidative stress, which can damage cells and tissues throughout the body. Alcohol also lowers inhibitions and can disrupt healthy blood sugar balance, Kriegler says.

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The Anti-Inflammatory Diet Was Just Linked to a Lowered Risk of Dementia and Cognitive Decline - Well+Good

Eating meat has never been less popular in the UK. A study published in the journal The Lancet Planetary Health found that the UK's daily meat consumption has fallen by 17% in the last decade. But while the public are shying away from eating meat, we're not yet a nation of plant-based eaters, with just 2% of the UK population describing themselves as vegan.

So if we're eating less meat, but we're not willing to go fully plant based, just how are we eating? Well, 13% of the UK public now describe themselves as flexitarians or 'casual vegetarians'. On that diet, plant-based eating is encouraged, but meat eating isn't outlawed. It's also a diet that its devotees use to reduce their carbon footprint and improve their health, while some use it as a stepping stone to a full vegan diet.

To find out more about the flexitarian diet, we spoke with three leading dieticians, and this is what they told us.

The flexitarian diet can be defined in different ways. Some say that anyone who isn't on either the carnivore or the vegan diet is a flexitarian. And while they're not wrong, the actual diet is a little more nuanced than that.

"A flexitarian diet is a semi-vegetarian style of eating where consuming more plant-based foods and less meat is encouraged," says Sasha Watkins, registered dietitian and co-founder of Field Doctor. "The diet has been inspired by the evidence that plant-based diets are not only better for our health but also for the planet. The term flexitarian was created from a combination of the words flexible and vegetarian, and as the term flexi denotes, there are no rigid rules or absolutes to this diet, making it accessible for those who are looking to slowly adjust to a more plant-based way of eating."

Farming animals is responsible for 14.5% of global greenhouse gas emissions, while, according to the United Nations Food and Agricultural Organization, the production of red meat accounts for 41% of those emissions. Choose to go flexitarian or further isn't just a good choice for you, it's a good choice for the environment too. However, there are still plenty of individual health gains to be had.

"Research indicates that there are several health benefits that can be derived from following a semi-vegetarian diet, such as a lower risk of getting cancer or heart disease, a healthier body weight, improved markers of metabolic health, reduced blood pressure and reduced risk of type 2 diabetes," says Watkins. "This is due to both an increased intake of foods that are lower calorie but rich in antioxidant, fibre and healthy fats from plant foods." You're also eating less processed foods that are higher in unhealthy fats, such as saturated fat.

While no foods are banned on the flexitarian diet, there are some foods that are best avoided. "As always, any good dietary strategy can be undone by eating processed and ultra-processed food on a regular basis," says dietician and founder of City Dieticians, Sophie Medlin. "I see lots of patients who move to vegan diets for perceived health benefits but replace meat with ultra-processed vegan foods and get sick as a result. If youre going to start incorporating vegan or vegetarian foods into your diet, be sure to choose un-processed protein alternatives such as pulses, tofu and soya."

While processed meats should be off the menu, some meat is needed on the flexitarian diet, and according to Watkins you should always go for quality not quantity.

"The World Cancer Research Fund advised that you avoid processed meat completely," says Watkins. "We do, however, need protein in our diet for maintaining and repairing our muscles, but we currently eat more of it than we need to in the UK. We dont need to eat meat every day and when we do, I advise eating less but better quality.

"Studies show that there are some differences in the nutritional composition of organic grass-fed vs grain fed beef. Organic grass-fed beef usually contains less saturated fats, more omega-3 fatty acids and contains more vitamin A, E and other nutrients like antioxidants. Knowing where your meat comes from is also important for ethical and environmental reasons."

In addition to grass-fed beef, oily fish is also an important component of the flexitarian diet. "I would not cut our lean sources of red meat because it contains lots of iron flexitarian diets are low in iron," says Dr Mayur Ranchordas, sports nutritionist at Sheffield Hallam University. "Also, oily fish such as salmon, mackerel and sardines to get Omega-3. It makes sense to eat servings of these each week."

You should be able to get most of your nutrition from food on a well-planned flexitarian diet. However, in general, there are some nutrient deficiencies to be aware of when you cut down on animal products. This includes the following:

"This is a vitamin that is important for normal function of the nervous system, blood cell formation, energy and mood," says Watkins. "It is only found in animal products, so depending on how stringent you are when excluding animal products, you may need to take a supplement for this. Good food sources are fortified nutritional yeast, yeast extract, fortified cereals, such as bran flakes, or plant milks, such as soya milk. The UK Reference Intake advises that people should be having 1.5mcg per day."

"Zinc is needed for multiple processes in the body, for example in DNA synthesis and for brain function, and we need a daily supply of it as it is not stored in our body," says Watkins. "Good food sources are fortified nutritional yeast flakes, pumpkin seeds, cashew nuts, tempeh, quinoa and brown rice. Men are advised to take 9.5mg/day and women 7.5mg."

"Adults need 700mg of calcium a day for healthy bones, teeth and to prevent blood clotting," says Watkins. "Dairy products are a rich source, so choose fortified plant milks, tofu, kale, sesames seeds or even tempeh for a plant boost of calcium."

"Iron is needed to make haemoglobin found in your red blood cells. Iron is found in plant foods but is more easily absorbed from animal products," says Watkins. "Substances called phytates, found in some plant foods, reduce the amount of iron that is available to your body. When eating a rich source of iron, such as spinach, kale or legumes, combine the meals with a food high in vitamin C to aid absorption, such as oranges, peppers or a kiwi. Aim for 8.7mg for men and 14.8mg for women a day."

"Milk and dairy are a key source for iodine in our diets," says Watkins. "Iodine is a crucial component of a thyroid hormone called thyroxine needed for a range of bodily processes and a healthy metabolism. If cutting down on milk foods, choose fortified dairy alternatives. The UK Reference Intake is 140mcg per day."

"Flexitarians should be wary of getting enough omega-3 fatty acids in their diet if they are cutting down on fatty fish," says Watkins. "Plant-based sources of omega-3 include alpha-linolenic acid (ALA) from walnuts, hemp seeds, chia seeds and flaxseeds."

Photographer, Basak Gurbuz DermanGetty Images

As we said previously, your diet should be able to satisfy all your nutritional needs, but, we all live busy lives and it may not always be possible to get enough of key vitamins or minerals from your food (such as B12 and omega-3). In that case you might need to choose a fortified food product or supplement to fill the gap. As Watkins says, however, "be careful not to overdose on mega strength supplements or believe all the claims, as these can also be harmful, and the vitamin industry is not regulated. If you think you need some help with your diet, please go see your GP or a registered dietitian."

Both Watkins and Ranchordas agree that one vitamin we should all be supplementing, especially in winter is vitamin D. "One vitamin we cannot get from our diet is vitamin D [it is produced in our skin when we are in the sun], so it is advised everyone takes a vitamin D supplement of 10mcg. Vitamin D helps regulate the amount of calcium and phosphate in the body, which is needed to keep bones, teeth and muscles healthy," says Watkins.

People have different needs so there's no one perfect diet, but done correctly, the flexitarian diet is undoubtedly a very healthy way of eating and has the added benefit of being eco-friendly too.

"I think that a flexitarian diet, if it is rich in fruits, vegetables, legumes, whole grains, nuts and seeds, oily fish with moderate meat and dairy and low in processed, sugary and fatty foods, mirrors the Mediterranean Diet," says Watkins. "This dietary pattern is the most researched diet in the world and there is substantial, quality evidence to show that it can reduce the risk of having a heart attack or a stroke, is linked with less weight gain, a lower risk of type 2 diabetes, better gut health, improved mental health and healthier ageing."

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Flexitarian Diet: Everything You Need to Know - Men's health UK

Triple-negative breast cancer (TNBC) is a type of breast cancer that does not have receptors for the hormones estrogen or progesterone or for a protein called HER2. As such, TNBC does not respond to certain treatments for other types of breast cancer.

Although there are currently no set dietary recommendations for people with TNBC, studies show that diet may influence the development and progression of cancer. Moreover, a nutritious diet can help a person maintain their strength, energy levels, and overall health while undergoing cancer treatment.

This article outlines the nutrition needs of people living with TNBC. It also lists foods to eat and avoid, meal-planning tips, and recipe ideas for people living with cancer and those undergoing cancer treatment.

The National Cancer Institute (NCI) advises that good nutrition is important before, during, and after cancer treatment.

A registered dietitian or nutritionist can help a person with cancer make dietary changes that may assist with the following:

A doctor or dietitian can advise a person on how to consume enough calories, protein, vitamins, and minerals to support their overall health. They may suggest the following:

Certain foods contain compounds that can influence gene expression and cancer progression. However, cancer is a complex disease, and compounds that are beneficial in some cancers and for some people may not be beneficial in others.

A diet rich in nutrient-dense foods, such as vegetables, fruits, and whole grains, helps provide the vitamins and minerals a person needs for their overall health.

The American Cancer Society (ACS) advises that people consume the below foods to promote overall health and reduce the risk of certain diseases, including some cancers.

A 2019 meta-analysis concluded that a dietary pattern of consuming fruit, vegetables, and whole grains has a stronger link to a reduced risk of breast cancer than a dietary pattern of eating red and processed meats and animal fats. However, certain factors can influence these results, including whether a person is pre- or post-menopausal and whether their breast cancer is hormone-dependent.

Many studies have found a link between a Western dietary pattern high in ultra-processed foods and added sugars and an increased risk of certain cancers, including breast cancer.

Western dietary patterns also tend to be very high in calories, which can lead to weight gain and obesity. Females with excess weight or obesity are at an increased risk of developing breast cancer.

Additionally, a 2021 study found that obesity had correlations with shorter, disease-free survival and overall survival among TNBC patients.

Phytochemicals are chemical compounds that derive from plants. Research shows many phytochemical compounds have anticancer properties.

Epigenetics is the study of how external factors switch genes on or off. A 2020 review investigating epigenetic regulation and dietary control of TNBC indicated that the following phytochemicals could help manage the disease:

However, the authors acknowledge that the body may not absorb the active molecules in these compounds effectively. Additionally, scientists do not fully understand how these phytochemicals interact with one another.

Soy contains compounds called isoflavones that can act similarly to the hormone estrogen. But research into the effects of soy on breast cancer has yielded conflicting results. Since TNBC is not a hormone-responsive breast cancer, soy is unlikely to have any effect on its progression.

However, a 2017 study looked at gene expression in women with TNBC. The researchers found that those with high soy intake pre-diagnosis had more tumor suppressor genes and fewer cell growth-related genes. This suggests soy consumption may have some protective effects.

However, it is worth noting that this study only involved participants in China. Soy is much more prevalent in the diets of Chinese and Japanese populations than those of Western populations. As a result, these findings may not apply to people in different parts of the world.

The ACS advises people to limit or avoid the following foods and beverages:

A smaller 2016 study investigating TNBC in women with dense breasts found that people who ate the following foods had a higher risk of developing this type of cancer:

The ketogenic or keto diet is a high fat, very low carbohydrate, and moderate protein diet. This dietary approach induces a process called ketosis, a metabolic state where the body burns fats for fuel.

The NCI advises that although a keto diet is difficult to follow, it is generally safe. The organization explains that the purpose of the diet is to decrease the amount of glucose the tumor cells need in order to grow and reproduce.

A 2019 review of ketogenic diets in treating cancer suggests such diets may enhance the efficacy of treatments and increase patients quality of life. However, further studies are necessary to confirm these effects. Additionally, there is currently no research on the keto diet specifically for people with TNBC.

If a person with TNBC is interested in trying a ketogenic diet, they should discuss it with their medical team to check whether or not it is safe and appropriate for their specific health needs.

Following specific dietary patterns may help reduce the risk of certain types of cancer, including breast cancer. They may also help support overall health and improve treatment outcomes in those undergoing treatment for TNBC.

The following meal-planning tips derive from the research and recommendations above:

Although these tips help promote overall health and can help ensure a person is getting the nutrients they need, it is not always possible for an individual with cancer to eat in a specific way. Often, cancer treatments take their toll on appetite and energy and could lead to symptoms such as nausea and taste changes.

Getting enough calories and protein and maintaining body weight and muscle mass are most important for people with cancer. If someone can only tolerate specific foods and textures, that is perfectly fine. The focus should be on eating whatever foods are tolerable, whether health experts consider them healthy or not.

If anyone has specific questions about diet and TNBC, or breast cancer in general, they can speak with their healthcare team. A healthcare team, including a registered dietitian specializing in cancer nutrition, can help people develop a plan to help them maintain their energy and support their overall health.

Research has not yet identified an ideal diet for people with TNBC. However, evidence suggests that a whole food diet rich in fruits and vegetables, whole grains, and legumes is beneficial to help prevent cancer and support health during cancer treatment.

Additionally, people living with cancer may benefit from avoiding or limiting their consumption of processed, high fat, and high sugar foods. Some may also consider increasing their intake of certain plant compounds. However, anyone who has a cancer diagnosis or is undergoing treatment for the disease should speak with their oncologist before making significant dietary changes.

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Triple negative breast cancer and diet: Foods to eat and avoid - Medical News Today

Maybe you already know this, but just in case you don't, Red Notice star Dwayne Johnson didnt rise to fame as an actor.

In 1996, Johnson joined the cast of WWE (then WWF), and for eight years he was simply known as The Rock, a charismatic, trash-talking professional wrestler with a major physique to boot.

His big screen star turn happened five years later, when he played the Scorpion King in The Mummy Returns. The movie was such a hit that Johnson later starred in his own spin-off movie in 2002, The Scorpion King, and also set the Guinness World Record for highest salary for a first-time leading man: $5.5 million dollars.

Since then, The Rock has continued to be a jack-of-all-trades while maintaining the hulking size he's known for.

He left WWE in 2004, but continued to make appearances until announcing his official retirement in 2019. In 2016, was named the worlds highest-paid actor.

He's starred in a slew of action movies, including The Fast and The Furious franchise, GI Joe: Retaliation, and Hercules. But hes also a bona fide comedic actor, as evidenced by the most recent Jumanji movies and his co-starring role in Central Intelligence alongside Kevin Hart. And of course, kids love him as the voice of Maui, the demigod of South Pacific legend, in Moana.

The Rock is also a serious businessman as co-owner of the Extreme Football League (XFL), Teremana tequila and the energy drink Zoa. His Under Armour line, Project Rock, is a hit. And, he co-owns the production company Seven Bucks Productions behind Red Notice, Jumanji and several other blockbusters.

Lets also not forget: As of November 2021, The Rock has the fifth-largest following on Instagram (after Instagram itself, Cristiano Ronaldo, Kylie Jenner, and Lionel Messi), where he's famous for sharing his heavy workout routines and even heavier meals.

But despite The Rocks many accomplishmentswe should also mention that he played football at the University of Miami on a full scholarshiphes definitely famous for his extraordinary diet and grueling workout routine.

This is what he eats to keep The Rock "rock" solid.

Muscle and Fitness documented that The Rock once ate 52 ounces of cod per day for years to build his incredibly muscular physique.

Cod was included in six of his seven daily meals, alongside huge portions of various starches, including sweet potatoes (12 ounces), white rice (2 cups), and oatmeal (2 cups). Each meal was rounded out with a cup of vegetables, and various add-ins like casein protein, a 10-egg-white-omelet, and a tablespoon of omega-3 fish oil.

In 2016, he recounted a similar daily diet to People Magazine, although he reported swapping out cod for proteins like beef, chicken, and bison.

In a recent interview with Delish, he addressed rumors about his diet: I can confirm it to a certain degree that I was eating many pounds of food per day including a lot of cod, he said. And as a matter of fact, I just recently transitioned my cod meals of the day to salmon. He also said that for years, he was eating between 6,000 and 8,000 calories per day.

Now, he says as of November 2021, his diet is pretty much the same as its always been. Hes eating between five and six meals per day, sometimes seven.

He wakes up to a bowl of cream of rice or oatmeal alongside some buffalo and some eggs. On his Instagram, you can find him starting the day with a rich bowl of oatmeal topped with nuts, strawberries, and apples.

After a workout, he eats a bowl or rice (or another fast-acting carb" he describes to Delish, which means that it digests quickly), and chicken.

For his third meal, hell eat rice again alongside chicken or buffalo, and add some greens alongside.

He has two or three more similar meals, and then before bed, he has some kind of protein (like casein powder), carbs, and greens.

To keep hydrated, The Rock also drinks a ton of water; anywhere from 2.5 to 3 gallons per day. And while he doesnt drink coffee, he does take in caffeine from Zoa, his own brand of energy drink.

But theres room for fun in The Rocks diet. Hes practically famous for once-per-week cheat days.

Recently, he posted a plate of fries and two bacon-cheeseburgers alongside a glass of tequila. In October, he showed a delicious looking stack of coconut-lemon pancakes. And hes getting into the holiday spirit, too, with the latest ice cream flavors to come out of his Dwanta Claus (Johnsons alter ego) collaboration with Salt and Straw. All five of them including PB&J Coconut Banana Pancakes and Chocolate Gooey Brownie, among others sound delicious. And hes no teetotaler; the same Instagram post revealed a freezer shelf full of Teremana Tequila, his own label.

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The Rock Diet - What Dwayne Johnson Eats in a Day - menshealth.com

With 2022 rearing its hopefully not so ugly head around the corner, many started thinking about possible new year's resolutions. What's it going to be this year? Same as always, of course! My new year's resolution for 2022 will be to start eating like the "Liver King".

The man behind the Liver King phenomenon is Brian Johnson, an American bodybuilder who promotes "ancestral living", a sort-of paleo lifestyle that includes hunting-gathering and eating as little processed food as possible.

Brian wasn't always used to living the way he does now. After his sons developed severe allergy, he and his wife tried removing processed food from their diets as a last resort to make them feel better. "Two decades later, I eat a pound of liver every single day", the Liver King explains on his website, "I walk barefoot down to the lake and subject my body to cold temperatures. I sleep on the floor. I lift heavy things. I fight, I hunt. I struggle. I overcome."

Brian is not the first person to promote a different approach to bodybuilding, albeit he's slightly different from the plant-based athletes who you see very often parading their shredded physique around on Instagram. Naturally, the Liver King also has an Instagram account, but instead of chowing down on pea protein and tofu, he opts in to have raw liver and scooped out bone marrow for tea:

Now, I tend to cook my own food (chicken, rice and broccoli, baby!), and I'm not a vegan either, but my diet is a far cry from the Liver King's feasts. He's a big guy a true burly man but even if I scaled down his diet to better match my calorific needs, I don't think I could stomach quite so many raw ingredients without throwing up in the process, at least a couple of times.

I can only assume Brian started by eating less intense stuff at first, but nowadays, he squeezes eggs out of a fish straight into his mouth and eats raw testicles for dinner (needless to say, these posts might be NSFW for some people). Not to everyone's taste, so to speak, although even he admits his lifestyle might be controversial in one of his Instagram posts.

If you find his way of eating like a cave dweller admirable like I do, it's important to bear in mind that there is a reason why we cook food: to remove bacteria, or at least to reduce the chance of getting ill from consuming heap loads of them. Raw meat from a supermarket is generally safe to consume when used as intended (as in, cooked), but I'm not sure if I want to gobble up breast portions from chicken raised in a cage.

As well as eating meat au naturel, the Liver King also works out like a beast. In one of his IG posts (linked above), he goes on a 1-mile walk while wearing 20 Lb. ankle weights, pulling a 195 Lb. sled, carrying a 100 Lb. backpack and holding 97 Lb. kettlebells in each hand. Sure thing! The best full-body workout for troglodytes.

He does other stuff, too, such as standard dumbbell floor press and resistance band pecs flys, exercises we can all do at home. Of course, Brian also likes to do overhead presses with massive tree branches, but I guess it's something we would expect from a guy who promotes ancestral living, right?

Would I recommend the Liver King's diet as a good example? Not necessarily. I agree that eating less processed food is better for you in general but chowing down on raw animal meat is not a sustainable way of existing, both from a diet and the planet's point of view.

Health concerns aside, sticking to a restricted diet such as the Liver King's takes a significant psychological toll on the mind. Our bodies are infinitely adaptable, but going on a raw meat diet is not feasible for most people living in an urban environment. It's not like you can take a plastic container full of chopped liver to the office and have it at your desk.

Nevertheless, I think I'll try to cut down on processed food next year and see where it takes me. I will probably still occasionally have protein powder and weight gainers, but I will have more nuts and fewer Mars bars in between meals. No testicles, thank you.

As for the workouts, even the Liver King uses adjustable dumbbells and kettlebells, so I just carry on lifting as usual. Maybe I start wearing my weighted vest when I go for runs more often.

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The diet of bodybuilder "Liver King" excites and horrifies me at the same time - T3

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The debate over whether a meat-based or vegan diet is healthy or not has been going on for years and is likely to linger on for decades.

The discourse has now evolved to on-ground and social media campaigns as each group tries to boast the benefits of their eating in innovative and sometimes scientific ways.

As the opinions, observations, and recommendations about vegan and meat-based food are highly subjective, it's not possible to come to one conclusion.

But now, a set of identical twins have come up with a more pragmatic approach in deciding what is best or 'healthieast'.

Hugo and Ross Turner participated in a study that involved one of them going on a plant-based diet while the other ate meat.

Hugo stopped eating meat and dairy for 12 weeks and Ross decided to stick to a diet that had meat, fish, and dairy.

The experiment, which was actually part of a study by Kings College London, saw the two consume the same amount of calories each day and carry out the same gym exercises.

I was on the vegan diet and it really does take a hit on your body," Hugo told BBC, admitting the switch to a plant-based diet wasn't easy.

He said he was eating a lot more fruits and nuts than he used to. This meant his sugar levels were satiated during the day and he had more energy. On the other hand, his meat-eating twin brother said he felt 'very energetic' on some days and low on other days. In other words, his energy levels werent consistent.

But Hugo's energy levels were pretty much the same throughout his diet.

Another notable difference was the change in their gut bacteria. Hugo said the diversity of his gut bacteria dropped but his brother's remained the same.

By the end of 12-weeks, Hugo saw drops in his total body weight and cholesterol level. But the two said there wasn't 'a huge difference if any'. Hugo dropped from 185 pounds to 181. His brother gained fat and his weight increased to 189 pounds.

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Identical twins go on vegan and meat-based diets for 12 weeks to see what's 'healthiest'- here's what they found - Times Now

A new study is underway examining the examining how diet can emulate the impact of medications on treating common chronic conditions. Senior author Professor Stephen Simpson said that we can reduce our dependency on medication by better controlling our diets. He said: Diet is a powerful medicine. However, presently drugs are administered without consideration of whether and how they might interact with our diet composition even when these drugs are designed to act in the same way. The study found that dietary composition had a stronger effect on these pathways than drugs.

The study found that these drugs could interfere with the positive impact of diet.

Both rapamycin and metformin reduced the cellular response to protein, while resveratrol dulled the effect of carbohydrates and fat.

Future research will be needed to see how much of this research will carry over to humans, although many of the pathways are unaltered.

The study focused largely on the interaction of the different nutrients at the cellular level, rather than constructing a diet that can be translated into human portions.

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Lead author Professor David Le Couteur believes the research can further out understand of what causes aging at the cellular level.

He said: We all know what we eat influences our health, but this study showed how food can dramatically influence many of the processes operating in our cells.

This gives us insights into how diet impacts health and ageing.

The research was published in Cell Metabolism, laying out findings about how diet and the different drugs influenced the liver.

Other lifestyle changes that can combat the effects of aging include mental and physical exercise.

Some behaviours can worsen the effects of aging.

These include drinking, lack of sleep, smoking and stress.

One study conducted by Yale also found that people with a positive perception of aging lived seven years longer.

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How to live longer: The most 'powerful' way to protect yourself against ageing - Daily Express

Not being able to fall asleep at night is one of the most common issues. Insomnia can occur due to stress at the workplace and various other factors as well. However, insomnia can take place due to nutritional deficiency. It is important that you consume a well-balanced meal that also includes portions of vitamins, minerals, protein, carbs, and everything.Also Read - Skincare: 5 Vitamin Deficiency Signs That Should Not Go Unnoticed

A well-balanced diet keeps body weight intact, provides longevity, and keeps chronic diseases like heart disease, diabetes, and metabolic disorders at bay. However, vitamin deficiency can also be the reason for sleeplessness. Heres the list of vitamin deficiencies: Also Read - 5 Food That Can Help You Sleep Better and Avoid Insomnia

Vitamin C can be found in citrus fruits. It is a powerhouse of antioxidants known for removing inflammation, strengthening the immune system, bone, and teeth. By including oranges, berries, peppers, broccoli, lemon, you can improve your sleep cycle. Also Read - Sleep Deprivation: How Lack of Sleep Affects Your Health?

When the body does not receive enough vitamin B6, the body tends to stop producing sleep-inducing cells and thus, leading to insomnia. Therefore, to fall asleep peacefully, include bananas, peanuts, oats, pork, chicken, fish, and turkey.

Vitamin E helps in preventing sleep deprivation that often leads to memory loss and cognitive decline in the long run. You should include vitamin E food like almonds, sunflower oil and seeds, pumpkin, spinach, and red bell peppers.

Vitamin D helps in regulating mood and prevents inflammation. As per a study, vitamin D can lead to inducing sleep-regulating cells. You can include food like mushrooms, salmon, sardines, egg yolk, and other fortified foods.

The inability to fall asleep leads to insomnia. This also leads to feeling restlessness and irritability. Heres how sleeplessness can affect your overall health:

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Unable to Fall Asleep at Night? Start Including Vitamins in Your Diet - India.com

You're probably already thinking about how your dietary choices affect your heart health and your blood pressure, but the impacts of the foods you eat on your overall health extend further than you may know. Your diet can impact your sleep schedule, your brain health, and even your sex drive. Now, new research finds that eating a diet high in fat and sugar over a long period of time can leave you at risk of developing gastrointestinal cancer.

In the study, published in the journal Nature Metabolism, researchers looked at 27,000 intestinal cells from mice, some of which were fed a high-fat, high-sugar diet meant to imitate the western diet, and others of which were fed a control diet. Using machine learning technology, researchers found that the stem cells in the intestines of the mice fed the high-fat, high-sugar diet divided more quickly, noting that this fast division can promote gastrointestinal (GI) cancer's development and growth. In short, the mice ate a typical western-style diet, the stem cells in their guts divided more quickly, which could put them in increased danger for certain cancers.

Related: Eating Habits to Avoid if You Want a Healthy Gut, Say Dietitians

For context, GI cancer, according to Yale Medicine, is a term that encompasses multiple cancers in the GI tract, including esophageal cancer, stomach cancer, colorectal cancer, pancreatic cancer, and liver cancer, among others. While this study was conducted on mice, its results offer the hope that changing your diet might help fight off these dangerous conditions.

Plus, cancers are not the only risk to your gastrointestinal health, and switching from a high-fat, high-sugar diet to a more gut-friendly one can help you protect this vital system, lowering your risk for a range of other symptoms and diseases.

"When we eat, we're not just feeding ourselveswe're feeding the trillions of microbes living inside of our guts, known as the gut microbiota," Colleen D. Webb, MS, RDN, a nutritionist specializing in gastrointestinal health, told Eat This, Not That! In an interview. "This 'forgotten organ' strongly influences GI health and plays a key role in disease development and progression, with its effects extending well beyond the gut. The best diets for a healthy gut microbiota are ones that are full of whole or minimally processed plants, including fruits, vegetables, whole grains, legumes, nuts, and seeds."

For more on eating your way to a healthy gut, consider getting familiar with these Popular Foods That Improve Your Gut Health, Says Science.

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This Diet Can Increase Your Risk of Gastrointestinal Cancers, Says Science Eat This Not That - Eat This, Not That

5 mushroom varieties that you must add to your diet  |  Photo Credit: iStock Images

New Delhi:Mushrooms are popularly consumed foods that are neither fruit nor vegetable. These are a type of fungus that currently has over 10000 known varieties. Due to their fleshy texture and chewy consistency, mushrooms are also a popular meat substitute for vegetarians and vegans,

Mushrooms are rich in fibre, antioxidants, vitamin D, B vitamins, copper, phosphorous, potassium, and selenium. These bell-shaped foods are low in calories and come with various health benefits. From heart health to cognitive function, the consumption of mushrooms can help enhance health significantly. Furthermore, the presence of polysaccharides inculcates prebiotic properties in mushrooms making them good for gut health.

Here are some varieties of mushrooms that can be found in India:

Button mushrooms: This is the most commonly found variety of mushroom and also go by the names table mushroom, white mushroom, etc. Its botanical name is Agaricus bisporus. Some common health benefits of button mushrooms include improved cognitive health, improved heart health, and more. Button mushrooms are small with short stems and a smooth cap.

Shiitake mushrooms: With caps resembling an umbrella, Shiitake mushrooms are brown with short stems and are popularly consumed in parts of East Asia. Its botanical name is Lentinula edodes. These varieties have a cholesterol-lowering compound known as eritadenine. Apart from having anti-inflammatory properties, shiitake mushrooms can also boost immunity.

Maitake mushrooms: This variety is also known as the dancing mushroom or hen of the woods and the cluster of its caps resembles a flower. Its botanical name is Grifola frondosa. Maitake mushrooms are healthy due to their low calorie, fat, and cholesterol content.

Enoki mushrooms: Only a few mushroom varieties are safe to be eaten raw and enoki mushrooms are one of them. Enoki mushrooms are also known as velvet shank and have a small cap with a long, thin stem.Its botanical name is Flammulina velutipes. This delicious variety can be eaten cooked or raw and can help boost immunity, enhance heart and brain health.

Oyster mushrooms: Also known as hiratake mushrooms, these edible fungi have very short or no stem and caps shaped like an oyster. Its botanical name is Pleurotus ostreatus. The most common variety of oyster mushrooms is the pearl oyster and some other varieties may include golden oyster, pink oyster, and phoenix oyster. This variety can help regulate blood sugar levels, boost immunity, and improve gut health.

Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.

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Are you a mushroom lover? 5 varieties that you must add to your diet - Times Now