One of the best ways to get lean and start your day on the right foot is to eat a healthy breakfast for weight loss. That's an indisputable fact, according to a Cornell University study. When researchers surveyed 147 slender people who said they'd never had to struggle with their weight, they found that a whopping 96 percent of them ate breakfast nearly every day. But it's not just fit people who make sure breakfast is a part of their daily routine, it's also people who want to lose weight.

It's a staggering statistic: 78% of people who are able tolose weight and keep it off eat breakfast every day. That's one of the findings of the National Weight Control Registry: an ongoing research project that has been collecting data for over 25 years on how people lose weight and keep it off.

Ok, so now that we know eating breakfast is importantwhether you want to lose weight or notbut what exactly is in a healthy breakfast for weight loss? We put together a list of the healthiest breakfast foods that deserve a spot in your morning meal as well as the breakfast recipes you can use them in.

Once you stock up on the best healthy breakfast foods we list below, you need to turn them into meals! For that, we have a master list of the best healthy breakfast recipes for weight loss as well as easy breakfast recipes. But for inspirationfastget your creative juices flowing with these weight loss breakfast ideas that all feature at least two healthy breakfast foods:

The best breakfasts start with healthy breakfast foods. These foods are the foundationthe building blocks if you willfor the meal that's about to set the tone for your entire day.

These healthy foods are high in protein, low in unhealthy fats, rich in fiber, and low in calories.

Bookmark this article so you can always reference it when you're building your grocery list.

Protein, 2 scoops: 3448 g

The American Society of Nutrition states that having a breakfast that is high in protein will not only benefit muscle health and support weight loss, but will also leave you feeling satiated and help with glucose regulation. Protein powder is the most versatile and nutrient-dense source of the musclebuilder nutrient, earning it a top spot on our list. Use it to make a high-protein smoothie, add it to oatmeal to amp up the protein count, use it to make a homemade nutrition bar, mix it into pancake mixthe options are truly endless. Want to grab a tub? Luckily, we tested 10 protein powders and found the best one!

Protein, per 3 oz: 17 g

"The healthy dose of protein and omega-3 healthy fats found in salmon will keep you satisfied and energized all morning long," says Kristen Carlucci Haase, RDN. "I love smoked salmon and smashed avocado on wholegrain toast, or reheating leftovers of grilled salmon and vegetables for a quick, superfoods-packed start to the day." Just make sure you avoid the farmed variety if weight loss is your goal. For more weight loss tips, don't miss these best-ever ways to boost your metabolism.

Protein, per two large eggs: 12 g

"Eggs are an excellent source of protein and other healthy nutrients including fat-burning choline," says Martha McKittrick, RD, CDN, CDE. Choline, also found in lean meats, seafood, and collard greens attack the gene mechanism that triggers your body to store fat around your liver.

Protein, per 2 tablespoons: 78 g

"Almond butter is high in protein, fiber, antioxidants, and monounsaturated fats," says McKittrick. "Studies have also shown that people who eat nuts are less likely to become overweight than those who avoid them, likely because it helps you feel fuller, longer." To reap the benefits at breakfast, McKittrick suggests spreading some nut butter on wholegrain toast or adding a tablespoon to oatmeal or smoothies.

Protein, per 4 oz: 22 g

If you want to amp up your morning dose of protein, consider adding ground turkey (along with some onions, bell peppers, and mushrooms) to your eggs. The combination is quite tasty and somewhat unexpected, making it a perfect choice for fatigued taste buds. Bonus: The meat is a prime source of DHA omega 3 fatty acids, which have been shown to improve brain function and mood and prevent fat cells from growing, according to a study published byFrontiers in Aging Neuroscience.

Protein, per 2 tablespoons: 78 g

While processed peanut butter is filled with sugar and waist-widening oils, the real stuff is made with just two ingredients: peanuts and salt. This legume is filled with heart-healthy monounsaturated fats and genistein, a compound that downregulates fat genes. Nutritionist and personal trainer Kristin Reisinger, MS, RD, CSSD, suggests using the healthy fat in an a.m. smoothie. Take 1 cup of unsweetened almond milk and blend it with 1 scoop of your favorite protein powder, 1/2 banana, and 1 tablespoon of peanut butter.

"This drink is a simple way to start the day with a perfect balance of healthy fats, protein, and carbohydrates to replenish glycogen stores and promote muscle growth, without an overabundance of calories for those seeking weight loss," says Reisinger.

Protein, per cup: 7 g

Packed with soluble fibera powerful belly fat fighterbeans will not only fill you up for hours but also help slim you down. Wake Forest Baptist Medical Center researchers found that for every 10-gram increase in soluble fiber consumed daily, study participants' belly fat reduced by 3.7 percent over five years. To eat the magical fruit for breakfast, make a Southwestern-inspired omelet filled with black beans, salsa, and non-dairy cheese.

Protein, per 4 oz: 19 g

Chicken may not be your average breakfast food, but maybe it should be. "Some mornings, yogurt or eggs just won't cut it," says Lisa Moskovitz, RD, CDN, CPT, founder of the New York Nutrition Group. "To spice up my breakfast, I'll pull out some leftover dinner, which often contains plenty of fiber-rich veggies and hunger-slashing lean protein. This perfect combination of nutrients keeps me full and energized for hours," she says. And for a list of the purest proteins, don't miss these best proteins for weight loss!

Protein, 3 strips: 18 g

Many brands of bacon contain sodium nitrate and nitrite to keep the meat free from harmful bacteria. Under certain conditions, sodium nitrite and nitrate react with amino acids to form cancer-causing chemicals called nitrosamines. And sodium nitrate has been shown to interfere with the body's natural ability to process sugar. According to the Mayo Clinic, sodium nitrate has been proven to increase the risk of heart disease as well.

However, if you stick with the right variety, bacon can be a healthy, slimming part of your morning meal. Go with Canadian.

Sugar, per 14 fruit: 0.33 gFiber, per 14 fruit: 3.5 g

Avocadosone of the best weight-loss foods on the planetcontain nearly 20 vitamins and minerals in every serving, says McKittrick, including oleic fatty acids, which have been shown to reduce abdominal fat. Avocados are also a good source of fiber and fat. "Use the green fruit to make avocado toast or bake an egg in half of an avocado," McKittrick suggests. See, not all fats are bad.

Sugar, per 12 cup: < 1 gFiber, per 12 cup: 2 g6254a4d1642c605c54bf1cab17d50f1e

"Spinach is low in calories but high in fiber, which helps to fill you up," says Torey Armul, MS, RD, LD, registered dietitian. It's also a rich source of plant-based omega-3s and folate, which help reduce the risk of heart disease, stroke, and osteoporosis. It's also one of our superfoods healthier than kale. Use it to amp up the nutrient density of your omelets, smoothies, and egg sandwiches.

Sugar, per 12 cup: 5 gFiber, per 12 cup: 5 g

Watermelon sometimes gets a bad rap for being high in sugar, but the fruit has some impressive health benefits. Research conducted at the University of Kentucky showed that eating watermelon may improve lipid profiles and lower fat accumulation.

Sugar, per 12 cup: < 1 gFiber, per 12 cup: 1 g

Starting the day with cooked or raw veggies is a great way to ensure you get a healthy dose of hard-to-consume nutrients, says Libby Mills, MS, RDN, LDN, FAND. "Whether in a smoothie, an omelet, or on an open-faced broiled low-fat cheese sandwich, veggies like broccoli, mushroom, tomato, and onions are loaded with fibera nutrient that will help keep you full throughout your busy morning hours," explains Mills.

Sugar, per pepper: 0.6 gFiber, per pepper: 0.4 g

Registered dietitian Isabel Smith, MS, RD, CDN loves spicing up her morning mealand with good reason: "Thanks to their capsaicin content, spicy peppers can rev the metabolism and may also help to promote satiety, " she explains. "Try adding jalapeo or another spicy pepper to an egg dish or avocado toast," Smith suggests.

Sugar, per 12 cup: 1 gFiber, per 12 cup: 0.8 g

Green, red, or yellow, fresh or frozen, peppers are never a bad companion for your eggs. Thanks to the veggies' high vitamin C content, eating them can help burn stored fat and convert carbs into fuel. According to a study published byNutrition & Metabolism,vitamin C helps muscles process a fatty acid called carnitine that's essential to muscle growth and recovery. A mere quarter cup of chopped bell peppersabout what you'd add to an omeletprovides 150 percent of the day's recommended intake.

Sugar, per 12 cup: 7 gFiber, per 12 cup: 2 g

The vibrant tubers are called superfoods for good reason: They're packed with nutrients and can help you burn fat. Sweet potatoes are high in fiber and have a low glycemic index, which means they're absorbed slowly and keep you feeling full longer. Dietitian Lauren Minchen, MPH, RDN, CDN likes to use them to whip up a sweet potato hash. "I love any variation of this dish because it provides rich vitamins, minerals, and fiber from all the veggies. It is very filling, which helps keep appetite and portions under control as the day goes on," she says.

Sugar, per 12 cup: 6.5 gFiber, per 12 cup: 1.25 g

Tart cherries have been shown to benefit heart health as well as body weight, in a study on obese rats. A 12-week study by the University of Michigan found that rats fed antioxidant-rich tart cherries showed a 9 percent belly fat reduction over rats fed a "Western diet." Moreover, the researchers noted that cherry consumption had a profound ability to alter the expression of fat genes.

Sugar, per 12 cup: 37 gFiber, per 12 cup: 24 g

Berries are one of the best fruits for breakfast, hands down. Not only are they "rich in heart-healthy antioxidants, but they also provide a generous amount of satiating fiber and vitamins C and K," says Armul. Berries are also packed with polyphenols, naturally occurring chemicals that aid weight loss and stop fat from forming. Add them to cereal, oatmeal, weight loss shakes, mash them onto peanut butter toast, or nosh on them plain.

Sugar, per 12 cup: 8 gFiber, per 12 cup: 1 g

Think of grapefruit (one of the best fruits for fat loss) as your breakfast appetizer. "Even if you changed nothing else about your diet, eating half a grapefruit before each meal may help you lose up to a pound a week," says dietitian Patricia Bannan, MS, RDN. "Researchers found that when obese people ate half a grapefruit before each meal, they dropped an average of 3.5 pounds over 12 weeks," she says. How's it work? The tangy fruit helps lower insulin, a fat-storage hormone. It's also 90 percent water, so it fills you up so you eat less, explains Bannan.

Sugar, per fruit: 14 gFiber, per fruit: 3 g

"Not only are bananas superstars when it comes to potassium, but they also provide filling fiber and water," says Elisa Zied, MS, RDN, CDN. She suggests tossing slices of the yellow fruit into unsweetened oatmeal. Smearing slices with some nut butter is another fat-fighting combination worth trying.

Sugar, per medium fruit: 19 gFiber, per medium fruit: 4.4 g

Apples are one of the very best fruit sources of fiber, which, as we said about black beans, is key to blasting belly fat. Throw an apple in your bag along with a nutrition bar and a low-sugar yogurt for a simple, nutrient-filled breakfast on the go. Here's why fiber is considered The #1 Thing To Eat Every Day To Lose Weight For Good.

Fiber per cup, cooked: 4 gProtein per cup, cooked: 6 gSugar per cup, cooked: 1.1 g

Healthy carbs do exist. That is, of course, if your carbs are high in fiber and protein and low in sugar.

"Oatmeal a great source of complex carbohydrates to fuel the body and fiber to decrease the risk of heart disease," says nutrition and fitness expert Jim White, RDN. He suggests pairing oatmeal with blueberries, walnuts, and almond milk for a filling, nutrient-rich morning meal.

Fiber per cup: 3 gProtein per cup: 5 g Sugar per cup: 6 g

Steel-cut oats are higher in fiber and have a lower glycemic index than other oat varieties, which helps keep bellies full and satisfied hours after eating. Because standard steel-cut oats take longer to cook than most other varieties, we recommend making a big batch at the start of the week and then portion it out into single servings. Then, all you have to do is zap it in the microwave and eat it as isthere's no need to add water.

Protein, 2 slices: 8 gFiber, 2 slices: 6 gFat, 2 slices: 1 g

Not all bread loaves are carb bombs waiting to shatter your weight loss goals and sprouted grain toast is the very best example of that. This nutrient-dense bread is loaded with folate-filled lentils, protein, and good-for-you grains and seeds such as barley and millet. To boost the flavor of her slices, registered dietitian Marisa Moore, RD, likes to top hers with smashed avocado and smoked salmontwo other foods that made this best breakfast food list! "The healthy fats in the avocado and salmon nourish the heart while the fiber and protein help keep hunger at bay," explains Moore.

Protein per cup, cooked: 8 gFiber per cup, cooked: 5.2 gFat per cup, cooked: 3.5 g

Though this trendy ancient grain isn't traditionally thought of as a breakfast food, eating it in the a.m. can help start your day off right. You can add the cooked grain to an omelet along with tomatoes, spinach, onions (a veggie that torches stored fat), and a sprinkle of cumin. Alternatively, use quinoa to make overnight oats. Here's Reisinger's go-to recipe: Combine 1 cup of cooked quinoa, 1/2 cup of unsweetened almond milk, 1/4 cup of nonfat Greek yogurt, 1 tablespoon of chia seeds, and 1 teaspoon of vanilla extract. Refrigerate overnight in a Mason jar or covered bowl. In the morning top with 1/2 cup of berries or half of a sliced banana.

"This is a terrific low-sugar way to start the day for those looking to drop a few pounds," Reisinger says. For alternative grains to quinoa with just as much protein, check out this list of best superfoods you've never heard of!

Fiber per cup: 1 gProtein per cup: 2 gSugar per cup: 1 g

Sure they may "snap, crackle, pop," but these 100 percent whole-grain, gluten-free puffs are a more nutritious choice than the brand you're likely thinking of. This low-sugar cereal carries a slightly nutty flavor and pairs well with both strawberries and raspberries. These fruits provide the hunger-busting fiber this otherwise nutritious cereal lacks, ensuring you'll stay satiated until lunch. While crispy brown rice should be a staple in your kitchen, make sure your pantry is clear of the unhealthiest cereals on the planet.

A mere tablespoon of these ultra-powerful seeds serves up nearly 3 grams of belly-filling fiber for just 55 calories. Not to mention, flaxseeds are the richest plant source of omega 3 fats, which help reduce inflammation, ward off mood swings, and help prevent heart disease and diabetes. They make a welcome crunchy addition to smoothies, yogurt, oatmeal, or toast topped with avocado or nut butter, says McKittrick.

"Chia seeds contain soluble fiber that forms a gel in the stomach," says Smith. This gel slows digestion and promotes satiety, which can help dieters decrease their overall calorie consumption, she explains. Add chia seeds to your a.m. oatmeal, yogurt, or smoothie.

Richer in heart-healthy omega-3s than salmon, loaded with more anti-inflammatory polyphenols than red wine, and packing half as much muscle-building protein as chicken, the walnut sounds like a Frankenfood, but it grows on trees. Other nuts combine only one or two of these features, not all three. Zied likes to add them to cold cereal bowls, oatmeal, and yogurt. "A small amount provides lots of flavor and texture to meals," notes Zied. A one-ounce serving (which is about seven nuts) is all you need.

"Ginger contains anti-inflammatory properties and, for some, may help to promote weight loss and overall health," notes Smith. She suggests combining an inch of ginger with carrots and apples to make a refreshing fresh breakfast juice. If juicing isn't your thing, add ginger root to smoothie, pancake, muffin, or oatmeal recipes.

Not only does it taste great, but studies show that cinnamon may help ward off the accumulation of belly fat. "Research also shows that this comforting spice can help with high blood sugars and blood pressure," adds Moskovitz. She suggests adding it to oats, yogurt, or hot coffee. It also fares well in smoothies and homemade pancakes.

What smells like an exotic vacation and can shrink your waist faster than almost any other food? Coconut oil! The tropical fat is filled with the medium-chain saturated fat lauric acid, which converts into energy more easily than other types of fat, ultimately aiding weight loss. Don't believe it? Consider this: A study of 30 men in the journal Pharmacology found that eating just 2 teaspoons of coconut oil half an hour before each meal every day reduced waist circumference by an average of 1.1 inches over the course of a month. Smith suggests using it to grease your egg's frying pan or adding a teaspoon or two into a smoothie.

Piperine, the powerful compound that gives black pepper its characteristic heat and taste, has been used for centuries in Eastern medicine to treat multiple health conditions including inflammation and tummy troubles. And a study published by the Indian Journal of Pharmacologyfound that the compound may also have the ability to block the formation of new fat cellsa reaction known as adipogenesis, resulting in a decrease in waist size, body fat, and cholesterol levels. Season your omelets, breakfast sandwiches, and avocado toast with a few grinds; your waist will thank you.

Imagine going an entire workday without drinking a thing. That's what's happening after a good night's sleepyou wake up dehydrated, making what you drink the first most important decision of the day.

Trim people love their protein shakesand it's easy to see why: Thanks to their high protein content, they aid weight maintenance by boosting calorie burn and satiety and preserving lean muscle mass. But when getting a flat belly is your goal, choosing the right protein powder is key. Make sure you're picking one of the best protein powders for youand avoiding the worst. Blend these easy and delicious smoothies for a simple and healthy breakfast for weight loss.

We've discovered the most effective weight loss tool in the worlda weapon that works for everyone, costs just pennies a day, is available at any grocery store, requires no sweat or stress, and can be done at home, at work, or anywhere it's convenient. A plethora of studies have been carried out to document the health benefits of catechins, the group of antioxidants concentrated in the leaves of tea plants. And the most powerful of all catechins, a compound called epigallocatechin gallate, or EGCG, is found almost exclusively in green tea. Studies have linked this antioxidant to promoting weight loss.

It's no secret that chugging plain H2O can be less than stimulating, but there are fun ways to make this healthy habit less of a chore. Certain fruitssuch as grapefruit, lemon, and cucumberhave detoxifying properties in their flesh and peels; slice them whole into your water to reap the benefits and hit your water intake quota with an infusion of flavor.

One reason slim people stay slender is that they avoid the Frappuccinowhich is an exotic way of saying you're drinking two ice cream cones' worth of calories while catching a caffeine buzz. If you absolutely must have your morning buzz, perk yourself up and pair your healthy breakfast for weight loss with unsweetened coffee instead. And if your sweet tooth must be satisfied, ask your barista to add two pumps of your favorite flavored syrup to your cup instead of the Frap's four (we like caramel). This simple swap will save you more than 400 calories and a whopping 53 grams of the sweet stuffthat's more sugar than you'll find in three Starbucks chocolate croissants.

See the original post here:
37 Best Healthy Breakfast For Weight Loss Foods - Eat This Not That

Maintaining a healthy amount of body fat is part of overall well-being. It also decreases the risk of specific health problems, making it a critical factor in preventive medicine. However, experts are still researching the best methods to help people working to maintain or reach a healthy body composition.

A recent study published in Metabolites found that a specific metabolite may be vital in helping some people lose excess body weight. They found that this metabolism product could help convert fat into a form that is easier to burn.

Everyone has unique nutritional needs, and there are various body types and weight needs. A person with excess weight is at a greater risk for specific health problems. People with obesity have a higher risk of developing high blood pressure, type 2 diabetes, stroke, and coronary heart disease.

Wendy Lord, registered dietitian who was not involved in this current research, explained to Medical News Today:

Since the 80s, obesity has been rapidly increasing and is now termed a modern-day plague. This problem is closely associated with other medical conditions and can lead to joint pain, cardiovascular diseases, stroke, or type 2 diabetes. Excess weight not only drains you of a lot of energy but also hinders free and easy movement, for example, climbing stairs without shortness of breath.

While some people can lose weight without medical intervention, others require more help from doctors to reach an appropriate weight for them.

Experts are working to understand what medications and treatments are most effective at helping people lose weight. One area of interest has to do with the differences between types of fat.

Wendy Lord noted the key differences between white fat and brown fat:

Brown fat and white fat are made of different cells. White fat is made of big droplets of lipids or fatty acids. Cells in brown fat are packed with mitochondria. Mitochondria are rich in iron, which gives brown fat its color. Theyre the heart of your cells. They take in nutrients like sugar and white fat and break them down to make energy.

Brown fat stores more energy in a smaller space than white fat does. White fat sits on our waist, hips, and thighs and stores energy, releasing fatty acids when fuel is required. Eating excessively over a prolonged period causes white fat cells to swell, resulting in obesity. Wendy Lord

Researchers in this current study were looking for a way to help convert white adipose tissue into brown adipose tissue. To do this, they started looking at various therapeutics that could help promote this process.

Because they wanted their research to eventually transfer over to use with people, they focused on medications that the Food and Drug Administration (FDA) had already approved. Finding the proper medication to focus on involved an intense and specific screening process. Their research utilized cell cultures and several different testing methods.

They found that the FDA-approved medication, zafirlukast, was effective at converting white adipose tissue into brown adipose tissue. However, researchers noted that zafirlukast is actually toxic to people at higher doses, making the use of the drug itself dangerous.

Digging deeper, they discovered a unique metabolite called myristoylglycine was produced when zafirlukast converted white adipose cells to brown adipose cells.

Upon further testing, they found that the molecule myristoylglycine could do the same work as zafirlukast on its own but without being toxic to cells.

This discovery could lead to a new way to treat obesity and reduce peoples risk for a variety of problems. Non-study author Dr. Sameer Murali, obesity medicine specialist at UTHealth Houston and Memorial Hermann, noted to MNT:

Myristoylglycine represents a potential treatment that would essentially function as a fat burner, converting white adipose cells from fat storage facilities to fat-burning brite adipose cells.

If this discovery is able to produce a treatment that safely converts white adipose tissue into brite adipose tissue, that would represent a fundamental shift in our current treatment paradigm. Not only would it represent a major opportunity to treat obesity, but it would also have the potential to positively impact the greater than 200 conditions associated with obesity. Dr. Sameer Murali

The study did have some limitations. For example, it only utilized cell cultures, so extensive research is still needed before it is known if the findings have any potential application in people.

Researchers will need to prove the efficacy and safety of the drug in people and eventually in clinical trials before it is clear if this finding could be of benefit to humans. And if this metabolite is used as a treatment, it may only be appropriate for use with specific people.

Dr. Murali noted several components of further research and considerations. He said that while the study and its findings exhibited tremendous potential, more work was needed to demonstrate the safety of myristoylglycine as a possible treatment.

For example, the authors note that existing medications such as rosiglitazone that are known to have the same effect have been shown to increase the risk of cardiovascular disease. It is unclear whether or not myristoylglycine would have similar adverse effects on other tissues if it were taken as a medication, he told MNT.

Currently, these findings are limited to demonstrating the browning of white adipose cells in laboratory conditions. The next step would be demonstrating that this could be safely reproduced in animals before it could be considered as a viable treatment in humans. Dr. Sameer Murali

Overall, this research is an important step toward expanding treatment options to help people reach an appropriate body weight. As research moves forward, it could improve help to improve health outcomes for many.

See the original post:
Converting 'bad' fat to 'good' fat to treat obesity and diabetes - Medical News Today

Conventional nutritional wisdom has always recommended eating less and exercising more if you want to lose weight. In theory, this

Conventional nutritional wisdom has always recommended eating less and exercising more if you want to lose weight. In theory, this makes sense burn more calories than you eat, and the pounds will come off.

But theres often a significant drawback that develops when you go too far with an extreme diet, says Dr. Danny Shouhed, a board-certified surgeon and founding medical director of the Bariatric Surgery and Metabolic Weight Loss Center at Providence Saint Johns Health Center in Santa Monica, California.

Patients go on these crash diets where theyre really depriving themselves of calories to the point at which your body goes into starvation mode, and thats the part that becomes counterproductive, he says.

By starvation mode, Shouhed is referring to an evolutionary mechanism that developed thousands of years ago when we used to be hunters and gatherers and didnt have refrigerators. Back then, it wasnt uncommon for our ancestors to feast one day but then not be able to find food the next or for several more days.

To cope with this uncertainty of food availability, the human body adapted to decrease the basal metabolic rate during periods of fasting. The basal metabolic rate, or BMR, is the amount of calories the body needs to keep life-sustaining functions such as breathing.

Its the same concept of how bears hibernate in winter or how a crocodile can go underwater for 60 minutes at a time without gills and requiring no oxygen, Shouhed explains. The crocodile has the ability to drop its heart rate from 60 to 5 beats per minute to conserve energy when underwater. When your body goes into starvation mode, its similarly trying to keep as much energy and calories as possible just to function daily.

[SEE: 11 Tips for Quicker Weight Loss.]

A Drive for Equilibrium

Everyone has a set point, or a weight range in which the brain wants to keep the body. This weight range varies from person to person and is determined by both genes and environment. The body is wired for survival, and as far as its concerned, dieting is a form of starvation.

But the body is malleable. Gaby Vaca-Flores, a registered dietitian and founder of Glow+Greens, a nutrition and skin care consultancy based in Santa Monica, California, says that when you shift into that starvation mode, it creates a metabolic adaptation, which essentially means that your metabolism is slowing down as your body gets used to surviving off a smaller amount of calories. This typically translates into a weight loss plateau.

The bodys relentless drive for equilibrium and the adjustable nature of the basal metabolic rate make it more difficult to shed weight, even if youve reduced your calorie intake. And naturally, when you inevitably stop following the restrictive diet, your body will stay in that starvation mode afterward (how long depends on the person and the circumstances).

Unfortunately, once you hit that starvation mode for a certain period of time, that original set point for your basal metabolic rate thats in your hypothalamus (a structure in the brain that controls metabolic functions) has changed indefinitely. So now your set point, or your BMR, actually finds a new equilibrium, Shouhed explains.

[SEE: 11 Healthy, Low-Calorie Snacks.]

Re-Gaining Weight After a Diet

If, for example, you once needed 1,200 calories to keep your body going each day, your body might be able to function on 800 calories after a period of calorie restriction. As soon as you begin consuming more than that amount, your body has to figure out what to do with the excess calories.

This is why so many people rebound after a weight loss and may actually end up weighing more than when they started the diet. From a mathematical standpoint, now youre actually going to end up even higher than where you first started, Shouhed says.

This process is controlled by a variety of hormones, including ghrelin the hunger hormone that your gut produces to signal your brain when its time to eat and leptin the satiety hormone that helps your brain understand when youre full.

Under normal circumstances, these hormones are balanced in a way such that the body tries to maintain equilibrium as its natural set point. But when these hormones are disrupted by an extreme diet, that can throw the whole system out of whack and make it very difficult to keep the weight off after losing it.

Simply put, why many people fail at weight loss has nothing to do with willpower and everything to do with the way the body tries to keep itself alive.

This fact was demonstrated in dramatic fashion by a 2016 study conducted on contestants who had lost enormous amounts of weight very rapidly as part of the reality television show The Biggest Loser. The show, which ran on NBC from 2004 to 2014, put participants with obesity through vigorous workouts while on a low-calorie diet to see who could lose the highest percentage of body weight the fastest. The contestants all lost massive amounts of weight, but within a year of the end of the show, nearly all of them had gained back most, if not all, of the weight they lost. And some had even surpassed their starting weights with that rebound.

The study authors looked into why and discovered that the extreme diet and exercise regimen tipped these contestants into starvation mode and lowered their BMR. They also discovered that the metabolic rate did not return to previous levels even after they gained back all the weight they lost.

A subsequent study from the same team delved further into why this was happening. The researchers found that the body is constantly trying to maintain equilibrium.

The findings were disheartening for anyone who wants to lose weight, but they also validated what people whove tried every diet out there and regained the weight already knew: Unless you maintain those extreme calorie restrictions forever, diets dont work over the long term, and there can be long-term consequences to not eating enough.

[Read: Calorie Reduction vs Fasting.]

Other Effects of Extreme Calorie Restriction

In addition to altering how your metabolism runs, severe calorie restriction often results in some degree of malnutrition, including micronutrient deficiency, explains Candace Pumper, a staff dietitian with the Ohio State University Wexner Medical Center in Columbus. Micronutrient deficiencies can lead to a range of symptoms including:

Cramps.

Dehydration.

Headaches.

Depressed immune function.

Fainting.

Hormonal imbalance.

Impaired ability to manage your body temperature.

Muscle fatigue.

Nausea.

Vomiting.

Reduced bone density.

Electrolyte imbalances.

Other long-term health issues, including death in severe cases.

Athletic and physical performance can also be negatively affected when you dont eat enough calories. For some people, restricting calories too much can lead to hair loss. Women may experience irregularity of the menstrual cycle or a cessation of menstruation all together in severe cases.

Restricting Calories Can Affect Mental Health

Sleepiness, reduced vigor, mental exhaustion, mood swings, brain fog and other psychological symptoms can also crop up if youre not eating. These can include diet backlash, which occurs when even the thought of a forbidden food is enough to trigger overeating, which can grow into a cycle of restriction and deprivation followed by overeating and guilt.

Dieting can also cause an erosion of confidence and self-trust. Certain foods as good or bad can make for difficult decision making at each meal time. By putting the focus on external factors, such as calorie counting or food rules, you lessen your ability to listen to your brain and body, and it becomes harder to hear signals like hunger, fullness and satisfaction.

Instead, you become more vulnerable to external cues telling you what or when to eat, such as advertising, available food and the time of day. Youre more likely to eat for emotional reasons or just because the food is there, even if youre not hungry.

While you certainly will lose weight by not eating, its not the best way to go about sustainable weight loss.

[See: Should You Count Calories or Track Macronutrients?]

So, What Does Work?

Pumper says that gradual versus rapid weight loss is associated with greater declines in fat mass and body fat percentage as well as significant preservation of RMR, or resting metabolic rate, another term for BMR. Gradual weight loss usually means about 1 to 2 pounds per week for most people. This should be achieved through moderate calorie restriction rather than not eating or severely limiting your intake of calories, she says.

Weight loss takes lifestyle change, not just a quick-fix diet, adds Mia Syn, a registered dietitian based in Charleston, South Carolina, and author of Mostly Plant-Based. In order to stay healthy and look your best long term, you have to make many small changes. These small changes should add up over time. Examples include watching portion sizes and making healthy swaps of higher calorie and less nutritious foods for fresh veggies and other nutrient-dense foods. There are lots of nutrient-dense foods you can eat, with fresh fruits and vegetables and whole grains being particularly good choices.

Making sure youre getting adequate sleep and exercise is also important. Getting enough exercise is important for keeping your heart and lungs as well as your muscles strong. It can also help you keep your weight stable. You need sleep to repair your muscles after workouts and to support a healthy immune system, normal brain function and many other aspects of overall wellness.

How Many Calories Do I Need?

So how many calories should you eat each day? Well, that depends on a few factors, including your basal metabolic rate and activity level, says Syn. She recommends seeing your doctor or a registered dietitian to help you calculate and set realistic goals for calorie consumption and physical activity to lose weight safely and effectively.

That said, to lose 1 pound per week, youll need to create a calorie deficit of 500 calories per day, which totals 3,500 calories over the course of the week. One pound is equivalent to 3,500 calories. However, calorie intake should not fall below 1,200 a day for women or 1,500 a day in men, Syn says.

Vaca-Flores recommends keeping your calorie deficit to between 250 and 500 calories per day. This should help you lose a steady 0.5 to 1 pound per week, which is sustainable for most people, and it lessens the risk of slowing down your metabolism.

This guidance is in line with what the Academy of Nutrition and Dietetics recommends for adults looking to lose weight. They recommend that women should consume 1,200 to 1,500 calories per day and men should consume 1,500 to 1,800 calories per day, but there can be a lot of variation from person to person. This information is for informational purposes solely, Pumper says. Its not meant to substitute for professional nutritional advice or treatment, so its always best to visit with a dietitian to get tailored advice for your specific situation.

How to Lose Weight While Restricting Calories

Finding the sweet spot between reducing caloric intake enough to trigger weight loss and dipping into that starvation mode where the body tries to preserve weight by slowing down its metabolic rate can be a complicated calculation. Eating less to lose weight is one strategy, but exercise should also be part of the equation.

Shouhed says that you shouldnt rely on exercise to do the heavy lifting in losing weight, considering the biggest gains come from improving your diet. However, its true that exercise can help in several ways, not least of which is that it helps you retain muscle while youre losing weight. In contrast, if you cut calories too drastically and dont exercise, your body may begin burning muscle to fuel basic needs, which can further slow your metabolism because lean muscle burns more calories at rest than fat does.

To help retain muscle as you lose weight, Shouhed recommends ensuring that youre eating enough protein. You still need carbs and fat, but if youre increasing the amount of protein that youre having, youll feel fuller longer. This can help you stick with a reduced-calorie approach while making sure you dont feel excessively hungry or skimp on the macronutrients your body needs.

Lastly, Shouhed says any changes you make should be incremental. Start small and build up a piece at a time to create a healthier lifestyle. Do it gradually. Dont go to extremes.

More from U.S. News

11 Healthy, Low-Calorie Snacks

Strategies for Gaining Muscle While Losing Weight

12 Fruits You Can Eat on a Low-Carb Diet Plan

Why Eating Fewer Calories Wont Help You Lose Weight originally appeared on usnews.com

Read this article:
Why Eating Fewer Calories Wont Help You Lose Weight - WTOP

Depression can cause weight changes, which may be due to physical changes in the body as a result of depression itself, side effects of antidepressants, or changes in appetite and relationship to food.

There is a close link between depression and weight changes, which can work both ways. Drastic changes in weight may affect a persons emotional state and create physical changes in their body that can also affect their mood.

Depression can change a persons eating habits, level of physical activity, and metabolic system, which can all affect weight.

This article looks at the link between depression and weight and steps a person can take to manage depression and weight changes that may occur.

Changes in appetite, diet, and eating patterns are common in depression.

Depression can cause a loss of appetite, which may lead to weight loss. However, depression may instead cause an increase in appetite and therefore weight gain. Researchers now describe two types of depression:

Weight loss may occur if people lose interest or pleasure in eating, which may happen as a result of changes in the brains reward system that occur with depression.

Antidepressants can also cause weight loss or weight gain. And other possible side effects of antidepressants, such as nausea and insomnia, may affect eating habits and weight.

Research has shown that rates of depression are twice as high in people with obesity than in those without. Researchers are still unsure whether obesity leads to depression or whether depression leads to obesity.

Depression and obesity may occur as a result of a change in stress responses in the body. Other factors that may link the two conditions include:

Read more about the link between obesity and depression.

Obesity can cause risk factors for depression, such as:

Diet can affect both weight and mental health. A diet that is high in fat and sugar or includes more than the recommended number of calories can increase the risk of obesity.

People following a healthy diet have a lower risk of experiencing or developing symptoms of depression.

Weight changes can be a side effect of antidepressants, although medications may affect each person differently.

According to a 2018 study, antidepressants increase the risk of weight gain, which can vary depending on the type of antidepressant. The researchers found that the risk of weight gain was greatest during peoples second and third years of taking antidepressants.

The risk of 5% or more weight gain was 46.3% greater in people who were in their second year of antidepressant treatment than in the general population. These findings applied to people from a wide range of demographics.

According to a 2020 study, weight changes are a possible side effect of many antidepressants. Tricyclic antidepressants may lead to many side effects, including obesity. Monoamine oxidase inhibitors may also cause weight gain.

Certain antidepressants may lead to weight loss in some people. For example, a common side effect of venlafaxine is nausea, which could make people feel like eating less.

One of the significant side effects of long-term treatment with selective serotonin reuptake inhibitors in study participants was weight loss.

Learn more about antidepressants and weight gain.

Anhedonia the loss of pleasure or interest in things a person may usually enjoy is a key symptom of depression. Anhedonia may affect a persons eating patterns.

Anhedonia and certain emotional states, such as depression, may have a link to certain behaviors that make it more difficult to lose weight, such as stopping a weight loss program or reducing cardiovascular exercise.

In people with obesity, high levels of anhedonia may also contribute to lower fitness levels and an increased risk of stopping a weight loss program.

Depression can affect sleep patterns, and people experiencing it may have difficulty sleeping. Insomnia can also be a side effect of some antidepressants.

Insufficient or poor quality sleep increases the risk of overweight and obesity, metabolic changes, dysfunctional eating patterns, and reduced physical activity.

A 2019 study found that emotional eating eating as a response to negative emotions is linked to depression and the development of obesity.

The researchers concluded that people with higher rates of emotional eating who slept for shorter durations at night may have a higher risk of weight gain.

Research suggests that increasing physical activity and sleep duration may help people reduce excessive intake of foods high in fat and sugar as a response to negative emotions. This may help them regulate their weight.

If people find that they lack motivation to exercise, they may start with short durations of low impact exercise such as walking. People can consult a healthcare professional for advice and to discuss an exercise program that may help.

If depression is affecting a persons sleep or a person thinks antidepressants may be causing insomnia, a doctor may be able to suggest treatments or a change in medication.

People may also need to alter their diet by reducing or increasing calories, depending on whether they want to gain or lose weight. People may find it helpful to speak with a doctor or dietitian who can help them create a tailored eating plan.

If people need urgent help or need to talk with someone, they can call a helpline such as the SAMHSA helpline or call 988 to reach the Suicide & Crisis Lifeline, which is available 24/7.

Learn about foods that may help with depression.

Treatment and lifestyle changes may help people manage depression and weight changes.

Losing weight may help improve symptoms in people who have depression and obesity.

If people with depression are concerned that they are losing weight, speaking with a health professional about increasing their calorie intake, as well as checking for underlying causes, may help.

A doctor can help people work out a treatment plan to target depression and any associated weight changes. A doctor can also help people find a mental health professional if necessary.

Depression can cause weight loss or weight gain. This may be due to changes within certain body systems, a side effect of medications, or mood changes that affect eating patterns and appetite.

If people with depression find it difficult to regulate their weight, they can talk with a healthcare professional about treatment options.

Treatment may include a change in medication type or dosage, an exercise program, and a dietary plan.

More here:
Depression and weight changes: The link and how to manage - Medical News Today

Students lift weights Sept. 28 in the Maverick Activities Center. The center houses intramural sports, sport clubs, recreation and more.

Starting a fitness journey can sometimes be daunting. Students wanting to start their fitness journey often dont know where to begin or how to avoid injuries first-timers can have.

Exercising without precautions can cause workout injuries, such as pulled muscle and strain, sprained ankles, shoulder injuries, knee injuries, shin splints, tendonitis and wrist sprain or dislocation, according to WebMDs website.

Registered dietitian nutritionist Stacie Ellis said students new to exercising should start with something simple, such as walking around campus.

Youre more prone to injury if your bodys not used to it, so you want to build yourself up, Ellis said.

Some students, she said, get excited at the start of their fitness journey and want to work out every day but eventually burn out after a month or two.

College students, especially, should set attainable goals like exercising three days a week since its easier to maintain than planning to work out five days a week then getting discouraged when they miss a day, she said.

Students work out Sept. 28 in the Maverick Activities Center. The center hosts a 20,000 square foot weight and fitness room, offering both free weights and cardio equipment.

Undeclared freshman Preston Gerst said he has been bodybuilding for the last two years. While some students may feel self-conscious at the gym when they first start exercising, he said other people focus on themselves.

If you want to lose weight, going to the gym and showing people that youre willing to show up is honestly the complete opposite of being judged, Gerst said. They see that youre there; they see that youre putting in the work.

Before a workout, Ellis said students should warm up the muscles they intend to use during their workout. She said most injuries occur when the muscles are not warmed up.

Nursing freshman Phu Tieu said he started working out at the start of the semester because he has free time between his classes and wants to use it well.

Tieu said beginners should work their way up with small basic exercises and then incorporate basic equipment, such as dumbbells and barbells.

If a person has never lifted weights and is having trouble during an exercise, Ellis said they should always ask for help. She said getting help, especially for proper form, can prevent injuries.

Gerst said one of his biggest challenges was having motivation.

All of it comes down to your mindset because, like homework, working out isnt always the most fun. Its not always the most enjoyable, even though it is usually beneficial, he said.

Ellis said doing light exercise when students feel sore from a workout can get the blood flowing in the area, but some of the soreness may also come from electrolyte deficiency. Getting adequate amounts of potassium, sodium and calcium through foods and beverages can also help, she said.

To recover, getting proper sleep is important, as this is when the body is recovering, she said.

Just go work out. It doesnt matter what you do, Gerst said. You could do cardio, you could go on a treadmill, you could walk up steps, you could go swimming, you could go for a bike ride. Find what makes you enjoy working out.

@Joangtz_

news-editor.shorthorn@uta.edu

See original here:
Working out safely and sustainably can strengthen your body - The Shorthorn

Despite being a household name, apple cider vinegars (ACV) benefits are much more than just a salad dressing. This sharp-tasting vinegar is the jack of all trades in the world of wellness.

Health blogs and websites have recently begun claiming that ACV can treat anything from dandruff and weight loss to indigestion. A few studies have suggested that consuming apple cider vinegar may have some health advantages.

But before discussing its benefits, lets understand what apple cider vinegar is and what it is made of.

Table of Contents

Apple cider vinegar is made from crushed apples that have undergone fermentation. The minerals found in ACV include acetic acid and vitamins B and C. Apple cider vinegar ingredients include 94% water and 5% acetic acid with 1% carbohydrates.

Shutterstock

Apple cider vinegar is made using yeast, sugar, and other carbohydrates, which are first combined with crushed apples. After a few weeks, bacteria and natural yeasts ferment the juice, turning sugars into alcohol, which is then converted to acetic acid after the second fermentation, yielding apple cider vinegar.

A 100-millilitre serving of ACV has a very low amount of fat, protein, and carbs as macronutrients and provides very few calories. Potassium is included in ACV in modest amounts11 grams per tablespoon, or 73 milligrams per 100 millilitres. This vitamin helps the body by controlling the heartbeat and neuron and muscle function.

ACV has gained a superfood reputation, and supporters of the vinegar claim that it may treat almost any ailment, including weight gain, digestive problems, skin problems, and more. Let's learn what ACV can do for you!

There are several health benefits of apple cider vinegar, and the first one is that it helps reduce blood sugar levels. Generally, there is a spike in blood sugar after consuming starchy meals, such as bread, pasta, and rice. A reduced blood sugar surge following starchy meals may result from ingesting apple cider vinegar post-meal.

However, people who have diabetes or borderline diabetes should consult their doctor before consuming ACV. If you have a condition like gastroparesis, a digestive ailment where the stomach empties slowly, you shouldn't drink ACV.

Every small boost helps while attempting to lose weight. ACV can be used to reduce visceral fat. ACV can help the entire gastrointestinal tract's health by strengthening the stomach lining, which promotes the flow of digestive juices. ACV may increase metabolism by stimulating fat-digesting enzymes.

Amazon India

Click for price.

Vinegar has long been used to clean, disinfect, and cure ear infections, warts, lice, and nail fungus. In comparison, ACV is also believed to have antifungal properties when tested in a laboratory setting. People believe diluted ACV can also treat acne, but no conclusive evidence supports this.

Amazon India

Click for price

ACV is considered to provide all the natural minerals, vitamins, and enzymes needed for our body. Apple cider vinegar also helps improve lymph circulation in the body and assists digestion. Its high potassium content aids in treating allergies, candidiasis, sore throats, and sinus infections. If drinking ACV mixed with water is difficult, try mixing a few tablespoons of ACV with hot water, honey, and lemon for a delicious cleansing beverage.

Add one or two tablespoons of apple cider vinegar to a tall glass of water if you suffer from constipation, acid reflux, or even food poisoning. It contains a malic acid substance and has antibacterial and antiviral qualities that can help treat any issues you may have with your digestion.

Amazon India

Click for price.

One of the primary causes of mortality is cardiovascular disease. According to research conducted on animals (1,2), apple cider vinegar may be able to reduce triglyceride and cholesterol levels as well as several other heart disease risk factors. Some rodent studies have also revealed that vinegar lowers blood pressure, a significant risk factor for renal and heart disease.

The protective skin barrier may be improved by using topical apple cider vinegar to adjust the skin's natural pH. Organic apple cider vinegar has antibacterial qualities, which could help prevent skin infections caused by eczema and other dry skin conditions. Some individuals use diluted apple cider vinegar with a toner or face cleanser to maintain their skin health.

Amazon India

Click here for price.

When we talk about ACV, the first question that comes to our mind is how to consume apple cider vinegar. ACV is used in salad dressings and preservatives. Drinking plain apple cider vinegar directly is not advised due to its high acidic content. If you consume excessive quantities of ACV, it might harm the teeth' enamel. Most experts recommend adding only 1 to 2 teaspoons of ACV to water or tea before drinking it to utilize its health benefits safely.

Because of its strong acidity, one can have adverse effects when consuming apple cider vinegar in excess, such as eroding dental enamel, which, once lost, cannot be recovered. If you consume ACV directly, it may also harm your oesophagus. Therefore always dilute it before consumption to help prevent these issues. Some other risks include:

Low potassium: Avoid consuming apple cider vinegar if you have hypokalemia (low potassium in your blood) since it may exacerbate the disease.

Adverse reaction with medication: It can have negative effects when used with several medications, including insulin and diuretic treatments. Consult your doctor to see whether consuming apple cider vinegar is safe (if you take any other daily medications).

Nausea: Some people experience nausea and vomiting on consuming apple cider vinegar. One should stop using it if it makes one feel ill.

The effectiveness of apple cider vinegar in promoting healthy lifestyle choices might be debated until further studies are released. However, if you want to try it, always consume it in a diluted version.

The rest is here:
Apple Cider Vinegar: What Are Its Health Benefits & How to Consume It? - MensXP.com

It might be a relief not to have a monthly period anymore, but that doesnt mean youre rolling out the red carpet to welcome the start of menopause.

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services.Policy

This stage in life, defined as 12 consecutive months without a period, can bring a slew of undesirable symptoms of its own. From hot flashes to hair loss and vaginal dryness to difficulty sleeping, menopause (and the lead-up to it, called perimenopause) may present a mixed bag of new issues.

The internet is full of rumored remedies for menopause. How do you decide whats right for you? Menopause specialist Pelin Batur, MD, weighs in on which ones to try, what to skip and when to see a healthcare provider.

When it comes to menopause, the word remedies is a bit of a misnomer. It insinuates that menopause is a condition that can be cured which simply isnt the case. This is a natural stage of life, and everyone with ovaries will, at some point, go through it. But there are some things you can do to lessen its impact, especially if youre facing just one or two relatively mild symptoms.

If your symptoms arent too bothersome, you may be able to make do with lifestyle changes like getting better sleep, Dr. Batur says.

She shares a few more tips that can help you regain a sense of control over menopauses impact on your body and your life.

Adopting a menopause-friendly diet can go a long way toward relieving vasomotor symptoms like hot flashes and night sweats, and other menopause symptoms like bone loss.

You should also cut back on:

If youre not sure what to start, try the Mediterranean diet, a heart-healthy, all-in-one meal plan that focuses on lean proteins, whole grains and plant-based foods. One study showed that people who followed this diet were 20% less likely to experience hot flashes and night sweats than those who didnt.

Like other aspects of menopause, vaginal dryness is caused by a decrease in hormone levels. It can make sex uncomfortable or even painful but over-the-counter products like vaginal lubricants can help. You apply them before sex to decrease friction and chafing.

More people use lubricants during sex than not, and we should normalize that, Dr. Batur says. Try a water-based lubricant, which is unlikely to cause irritation or, for a longer-lasting effect, you might prefer a silicone-based lubricant.

Vaginal moisturizers can also help. You apply them regularly to your vagina, just like you put moisturizer on your face every day, to treat and prevent dryness.

When to talk to your doctor: If you cant solve vaginal dryness on your own, your doctor can prescribe a vaginal hormonal cream, vaginal ring or suppository to help. Treatments taken by mouth are also available. You dont need to suffer, Dr. Batur says.

Night sweats are vasomotor symptoms that occur at night essentially hot flashes that happen while youre asleep, often waking you up from your slumber in a pool of sweat. They can be incredibly disruptive to the sleep cycle, Dr. Batur confirms.

To deal with night sweats:

When to talk to your doctor: Night sweats can be a symptom of other health issues, so its important to ask your doctor to weigh in. There are more than 50 hormones in our body, and symptoms like night sweats arent always related to menopause, Dr. Batur says.

Stress plays a role in menopause symptoms like hot flashes, sleeplessness and weight gain. And one study found that premenopausal people who struggle with anxiety were up to five times more likely to have hot flashes than their counterparts who learn to manage anxiety.

It stands to reason, then, that getting a handle on stress may help with your hot flashes.

The data is still weak, but it makes sense, from an overall health perspective, to try to minimize your stress by practicing deep breathing and mindfulness, Dr. Batur advises.

When to talk to your doctor: Even if you know you should relieve stress, its not always easy to do especially if youre dealing with depression or anxiety, to boot.

Studies show that even people with no history of PMS, postpartum depression or hormonal sensitivity can develop anxiety and depression during menopause, Dr. Batur says. So if youre struggling to get a handle on your mental health, talk to your healthcare provider to figure out the best course of action.

They may recommend cognitive behavioral therapy, a structured form of psychotherapy that targets stress and anxiety and has been shown to relieve vasomotor symptoms like hot flashes.

Its normal to lose thickness, shine and volume as you age. And estrogen loss can also cause hair loss and thinning, further diminishing the thick mane you once had.

Though hormone therapy may treat tress troubles, its not the only way. You dont necessarily have to be on hormone therapy for hair loss, Dr. Batur says, You can fight it with other topical over-the-counter products.

Rework your regular routine to be sure youre taking the best care of your aging hair:

When to talk to your doctor: If your hair thinning is severe, ask your doctor if its OK for you to take biotinor iron supplements, or to massage 5% minoxidil (Rogaine) into your scalp once a day. They may also want to check your thyroid, iron and vitamin D levels to be sure its really menopause at the root of your mane issues.

You cant see this symptom in action, but its a big one: Menopause has a negative effect on your bones.

Estrogen is very important for bone development and maintenance of bone density, Dr. Batur explains. After estrogen loss, theres a pretty rapid drop in bone density, especially within the first five years.

To help boost your bone health, incorporate calcium-rich foods (think Greek yogurt, cottage cheese and tofu with added calcium sulfate) and foods rich in vitamin D (like salmon and canned tuna) into your diet. But dont start any supplements without the all-clear from your healthcare provider.

When to talk to your doctor: You cant remedy bone loss on your own. If youre in menopause or suspect youre approaching it, speak with your doctor about when a bone density test will be needed.

The placebo effect suggests that in some cases, your mind can be as powerful as treatment itself. And when it comes to menopause, thats not necessarily a bad thing.

For example, data shows that acupuncture does not consistently improve menopause symptoms but if you feel like youre benefitting, it cant hurt, either.

The placebo effect for menopausal symptoms is quite high, around 40%, Dr. Batur says. It makes sense. If negative energy going to your brain can drive hot flashes, why cant positive energy and the power of positive thinking help relieve them?

Just be careful about supplements that claim to relieve menopause symptoms. Theyre not regulated or approved by the U.S. Food and Drug Administration and may cause serious health problems. Speak with your doctor about any supplements youre considering, especially with respect to medication interactions and liver safety.

If your menopause symptoms become severe and start interfering with your everyday well-being say, you regularly wake up drenched from night sweats or your mood swings are unbearably miserable its time to check in with your healthcare provider.

When youre dealing with hormones, its important to be sure youre doing things safely, Dr. Batur says. If youre suffering, dont try to tackle things on your own. You really have to be an advocate for your health.

To learn more on this topic from Dr. Batur, listen to the Health Essentials Podcast episode What to Expect in Menopause. New episodes of the Health Essentials Podcast publish every Wednesday.

Excerpt from:
6 Ways to Find Relief from Your Menopause Symptoms - Health Essentials