When you think about heart disease, you may imagine an overweight, older male experiencing heart palpitations and chest pain. Thats definitely valid, but also be aware that heart disease is not one-size-fits-all it has a wide variety of symptoms and affects individuals of all ages. It is currently the leading cause of death for men, women, and people of most racial and ethnic groups in the United States, according to the Centers for Disease Control and Prevention.

Even though heart disease is pretty common, it can be preventable 80% of the time, according to the American Heart Association. Now, youre probably wondering, if heart disease is preventable, why are rates still so high? This is attributed to the Standard American Diet (SAD) which consists of processed foods high in sugar and fat and the sedentary lifestyle adopted by most individuals in our country. It goes way back to the beginning of the 20th century, where heart disease was an uncommon cause of death in the United States. By mid-century, it had become the most common cause. Some historians attribute it to the lack of physical activity as the majority of Americans started using automobiles as a mode of transportation. Others attribute it to harmful changes in Americans diet, where people consumed more processed foods, saturated fats, and added sugars, according to this study. Unfortunately, many are still engaging in this lifestyle today despite knowing a healthy diet and regular exercise has the power to reverse heart disease.

Dr. Heather Shenkman, MD, FAAC, a vegan cardiologist and athlete, is on a mission to help individuals regain their health and maintain a healthy heart focusing on healthy lifestyle changes. In her practice, she takes a whole-person approach treating food as medicine by promoting

plant-based food choices in addition to regular exercise habits. In an exclusive interview with The Beet, Dr. Shenkman walks us through her journey to becoming vegan, the benefits of a plant-based diet for cardiovascular health, and her personal favorite vegan meals. She leads by example when it comes to lifestyle and has blossomed into an endurance athlete fueled entirely by a vegan diet. Her advice will motivate you to add more plants and movement to your life, which will nourish your body and leave you feeling full of life.

Dr. Heather Shenkman: I became a vegetarian while in high school, because of my love for animals. I was a vegetarian throughout college and medical school, but I became a vegan during my cardiology fellowship. I had originally become a vegetarian because of animal cruelty. However, as I learned more about the plight of farm animals, I felt like it was the right thing to do to also cut out dairy and eggs. I became fully vegan during my cardiology fellowship. During my research at that time, I had read about the work that Drs. Esselstyn and Ornish had done to successfully reverse heart disease with a plant-based diet. So since then, about 16 years ago, Ive been a vegan.

HS: I've always been active physically in one way or another. In 2005, the same year I adopted a vegan diet, I was recovering from a foot injury, and could not do the running that I used to do to stay fit. As a result, I took up swimming and road cycling. Once my foot healed and I started running again, I asked my spin instructor, who was an avid triathlete, to coach me for my first triathlon, the Finger Lakes sprint triathlon, in September 2005. I had so much fun training, meeting other triathletes, and racing, that I was hooked!

HS: My interest in cardiology initially stemmed from an interest in being able to make an impact in my patients' lives, and honestly didn't have anything to do with a plant-based diet. I didn't go plant-based/vegan until the second year of the cardiology fellowship. I used every chance I could to encourage my patients to make better diet and lifestyle choices. But, back then in 2005, there wasn't much understanding of plant-based diets, this was before Forks Over Knives and before most people had any understanding of the word "vegan". As time has gone on, it's become easier to encourage patients to adopt more plant-based styles of eating.

HS: I encourage my patients to eat more fruits and vegetables. That's always a good starting point.We talk about minimizing processed food, restaurant food, fried foods, soda, and sweets. We agree that years of animal products, fast food, junk food, lack of exercise, and smoking have all contributed to their current state of health. We also agree that in order to do better, some of those habits need to change. To help guide them in the right direction, I advise them to watch the Forks Over Knives documentary and frame a whole-food, plant-based diet as the healthiest choice. Since no other diet has been shown to reverse heart disease, I tell them that the closest they can come to this diet as possible is best for their heart.

HS: I wanted my patients to know the basics of heart disease and that they can make an impact on their own health. I talk about how to incorporate better eating habits and incorporate more exercise, and how to find joy in it all. Now, I recognize that not every patient who walks into my office is going to walk out a vegan. In fact, most wont. My goal as a cardiologist is to provide my patients with the best information on how to improve their heart health and reduce their risk of cardiovascular events.

HS: I give them literature, in particular, the Physicians Committee's "Vegetarian Starter Kit". It reinforces a lot of why a plant-based diet is a healthy choice and provides meal ideas. I try to frame diet change as an adventure, not deprivation, a chance to try new foods, and something that will help them to feel better and improve their health.

HS: For breakfast, I love oatmeal or a homemade smoothie. Many mornings, I will make a smoothie bowl for myself and my 17-month-old daughter Ava; I add a banana, an orange, frozen strawberries, a couple of chunks of carrot, and maybe a tiny amount of broccoli, unsweetened soy milk, oats, dried coconut, flax and chia seeds to my Vitamix. I also love cooking up a shepherd's pie with lentils and veggies and mashed potatoes on top.

HS: So many of my patients tell me that they are not used to eating vegetables.But also, much of my motivation to advocate for healthy meals in schools is that I now have a young daughter and want her to be healthy. We know that our preferences for foods start early in life. If we can introduce children to healthy foods when young, this will shape their taste buds for years to come.

HS: I'm proudest of earning a medal at the Maccabiah Games in Israel in 2013. I competed in the "Maccabi Man and Woman" Competition, which was a four-event competition occurring within a week, including a time-trial bike race, a half marathon, an Olympic distance triathlon, and a 5-kilometer swim. It was challenging not only to compete in these events but to do so in such a short amount of time, in very hot weather.

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A Cardiologist and Athlete Says a Plant-Based Diet Is the Key to - The Beet

FORT LAUDERDALE, Fla., Jan. 22, 2021 /PRNewswire/ --There is no end to the number of dietary plans and options constantly parading through the Western world these days. Atkins enabled people to beef up their diets, Paleo is still helping dieters hunt down their meals, and South Beach had its day in the sun. One diet that has gained an unusual amount of traction in recent years is the keto diet.

There are many nuances to the keto diet. In addition, as is the case with most popular diets, keto has gained a bit of a "crowd-sourced" feel over the last few years. Everyone has their own opinion and version of just how keto should be done.

That said, there are still several unique factors to the keto diet that tend to show up in most variations. Primarily, the keto diet always aims to help an individual reach a metabolic state of ketosis. This is where fat replaces glucose as the primary fuel for the body. This is difficult, as bodies tend to prioritize carbs and sugars if anything is available. Naturally, then, a keto diet often involves a significant reduction in foods of this nature.

This introduces a bit of a problem. Whenever a food group is largely removed from a diet, it risks the potential of losing any unique nutrients that it typically provides. While keto is an effective diet, it often requires the near wholesale removal of food groups like grains as well as certain fruits and natural sugars like syrup or honey.

It's a problem that the health and wellness experts at Suraksha Naturals had well in mind when they released their line of Keto-Veyda supplements. The robust line of products provides a variety of nutrients that have specifically been selected to fill in the gaps created by a keto diet. In the words of the company, Keto-Veyda supplements are meant to "help the body recover the nutrients that might be lost to a conventional keto diet."

This isn't just a nice idea. It's a crucial step in making the keto diet work. If the diet helps individuals lose weight at the expense of compromising their body's long-term health, it's absolutely not a good exchange.

As long as the keto diet maintains its popularity, it's important that options like Keto-Veyda's product offering remain available. Fortunately, Suraksha Naturals has been busy expanding its international footprint to include both the U.S. and e-commerce markets, increasing the odds that it will continue to remain available for the foreseeable future.

Please direct inquiries to:Nico Wheeler(954) 943-4399[emailprotected]

SOURCE Suraksha Naturals

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Health and Wellness Brand Suraksha Naturals Fills in the Gaps Created by a Keto Diet - PRNewswire

Today I am largely known for my achievements in lifestyle medicine, but years before I launched NutritionFacts.org and shifted my focus to the study of chronic illness, it was my infectious disease work that formed the bulk of my scientific publications and afforded me the opportunities to testify before Congress, appear on The Colbert Report, and help defend Oprah Winfrey in that infamous meat defamation trial. Many are surprised to learn that How Not to Die was my fourth book, not my first, and the one immediately prior was on preventing and survivinga pandemic.

The current coronavirus crisis provided the impetusand timeto revisit that body of work. I was in the midst of a 200-city speaking tour for How Not to Diet when COVID-19 started spreading around the globe. I was disappointed my lectures and travel had to be suspended, but it enabled me to seize this opportunity to once again dive deep into the literature on pandemic preparedness, to bring you the latest science amid so much of the prevailing noise and nonsense in How to Survive a Pandemic.

The time is not for panic, but for common-sense measures to protect your family and your community, both now and in the future against emergent outbreaks.

The current coronavirus pandemic may just be a dress rehearsal for the coming plague. Decades ago, a flu virus was discovered in chickensH5N1that would forever change our understanding of how bad pandemics could get. It was a flu virus that appeared capable of killing more than half the people it infected. Imagine if a virus like that started explosively spreading from human to human. Consider a pandemic a hundred times worse than COVID-19, one with a fatality rate not of 1in200, but rather a coin flip of one in two. Thankfully, H5N1 has so far remained a virus mainly of poultry, not people, but H5N1 and other new and deadly animal viruses like it are still out there, still mutating, with an eye on the eight-billion-strong buffet of human hosts. With pandemics, its never a matter of if, but when. A universal outbreak with more than a few percent mortality wouldnt just threaten financial markets but civilization as we know it.

There is a single species responsible for the COVID-19 pandemic: Humans. Over the last few decades, hundreds of human pathogens have emerged at a rate unprecedented in human history. Emerged from where? Mostly from animals. The AIDS virus is blamed on the butchering of primates in the bushmeat trade in Africa; we created mad cow disease when we turned cows into carnivores and cannibals, and SARS and COVID-19 have been traced back to the exotic wild animal trade. Our last pandemic, swine flu in 2009, arose not from some backwater wet market in Asia, however. It was largely made-in-the-USA on pig production operations in the United States.

Todays factory farming practices typically overcrowd thousands or even tens of thousands of animals in cramped, filthy, football-field-sized sheds. Animals are intensively confined and live beak-to-beak or snout-to-snout atop their own waste. Animal agribusiness has become a breeding ground for disease. The sheer numbers of animals, the overcrowding, the lack of fresh air and sunlight, the stress crippling the animals immune systems, and the ammonia from the decomposing waste burning their lungsput all these factors together and you have a Perfect Storm environment for the emergence and spread of new superstrains of influenza. Factory farms can be thought of as viral incubators for diseasea potential recipe for disaster.

How to Survive a Pandemic contains what you need to know to protect yourself and your family from the current threat, but it also digs deeper into the roots of the problem and tackles the fundamental question: How can we stop the emergence of pandemic viruses in the first place? If there is one concept to draw from my work on preventing and reversing chronic disease, its that we mustwhenever possibletreat the cause.

The largest and oldest association of public health professionals in the world, the American Public Health Association, has called for a moratorium on factory farming for nearly two decades. Its journal published an editorial entitled The Chickens Come Home to Roost that went beyond calling for a de-intensification of the pork and poultry industries:

It is curious, therefore, given the pandemic threat, that changing the way humans treat animals, most basically ceasing to eat them, or at the very least, radically limiting the quantity of them that are eatenis largely off the radar as a significant preventive measure. Such a change, if sufficiently adopted or imposed, could still reduce the chances of the much-feared influenza epidemic. It would be even more likely to prevent unknown future diseases that, in the absence of this change, may result from farming animals intensively and killing them for food. Yet humanity doesnt even consider this option.

Factory farms are a public health menace. We dont tend to shore up the levees until after disaster strikes, but the bottom line is that its not worth risking the lives of millions of people for the sake of cheaper chicken and pork.

A recent Neuro-Epidemiology editorial by the editor-in-chief entitled What the COVID-19 Crisis Is Telling Humanity concluded: Intensive confinement of animals in factory farm operations should be discontinued worldwide for the sake of animals, humans, and the environment, and we should rapidly evolve to eating other forms of protein that are safer for humans, including plant-based meat alternatives and cultured meat (produced by culturing animal cells).[Editors' Note: If you can't stop factory farming, you can stop consuming products that are made in factory farms. As consumers, we wield power by making informed and thoughtful choices at the store.]

Indeed, a plant-based diet may not only be optimal for our personal health but for the health of our planet, too. The least healthy foods tend to cause the worst environmental impact, while the foods with the most nutrition just so happen to be the foods that cause the lowest greenhouse gas emissions.

A systematic review found that eating a completely plant-based diet may be the optimal diet for the environment. Diets that include meat require about 3 times more water, 13 times more fertilizer, more than twice the energy, and 40 percent more pesticides than those that dont. Looking at the total environmental impact of omnivorous versus vegetarian versus vegan dietsthat is, looking not only at global warming, but also ocean acidification, agricultural run-off, smog, ecotoxicity of the water and soil, and direct human toxicity of the air we breathe, the water we drink, and the soil in which we grow our foodeating eggs and dairy may be 9 times worse than plants, and eating eggs, dairy, and meat may be 17 times worse than sticking to plant foods.

Unhealthy diets cause more death and disease than smoking, more than unsafe sex, and more than alcohol, drug, and tobacco use combined. We can address both human health and climate crises at the same time by increasing consumption of whole plant foods and substantially reducing our consumption of meat, eggs, and dairy.

And, certainly, the healthier we are, the stronger our immune system may be able to battle against viral infections like COVID-19.

Researchers have shown that a more plant-based diet may help prevent, treat, or reverse some of our leading causes of death, including heart disease, type 2 diabetes, and high blood pressureall of which have been shown to be conditions that predispose to a severe disease course with COVID-19. Interventional studies of plant-based diets have shown, for example, 90 percent reductions in angina attacks within just a few weeks. Plant-based diet intervention groups have reported greater diet satisfaction than control groups, as well as improved digestion, increased energy, and better sleep, and significant improvement in their physical functioning, general health, vitality, and mental health. Studies have shown plant-based eating can improve not only body weight, blood sugar levels, and the ability to control cholesterol, but also emotional states, including depression, anxiety, fatigue, sense of well-being, and daily functioning.

Only one way of eating has ever been proven to reverse heart disease in the majority of patients: a diet centered around whole plant foods. If thats all a whole-food, plant-based diet could doreverse our number-one killershouldnt that be the default diet until proven otherwise? The fact it may also be effective in preventing, treating, and arresting other leading killers seems to make the case for plant-based eating simply overwhelming.

Quite simply, we should eat natural foods that come from the ground and from the fields, not factories, and from gardens, not garbage.

My fervent hope is there will be a global awakening to the deadly threat of zoonotic pandemics, an understanding of the role our human interaction with animals, particularly through factory farming, plays in encouraging and indeed enabling the rapid mutations of potentially catastrophic influenzas, and a drive to finally take demonstrable steps to protect us from the next outbreak. Because, frankly, the question is when, not if, the next pandemic will emerge.

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How to Survive a Pandemic: 3 Ways to Stay Healthy, by Dr. Greger - The Beet

Thick, tough and chewy it was a texture I hadnt been familiar with for years, one which conjured memories of family dinners and long-forgotten fry-ups. I stopped eating, hastily opened up my burger and laid each element aside, dissecting the innards with the precision of a surgeon. My tastebuds were right: small, salty strips of bacon were tucked underneath the lettuce.

This is bacon, right? I asked my friend across the table, pointing at my findings in bemusement.

Yeah, theres definitely bacon in there, she confirmed, equally as surprised as I was.

Though the patty in the bun was 100% vegan (the server later confirmed this to me), I was unaware the plant-based burger would be served with meaty morsels in between its layers. Silly me for not properly inspecting the menu, I guess.

Ive been a vegetarian for five years, and not once in all those years had I accidentally stumbled upon a meat-based product - until that day three months ago. Did it mean I could no longer claim to be strictly vegetarian? Truthfully, as I stared down at my plate, I found I didnt care much at all. I continued munching down the burger until there was nothing left of it, and since then, I've been just as lax about my eating habits.

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The number of people converting to vegan and vegetarian diets in the UK has been rising at a startling rate: according to figures by the Vegan Society, the number of vegans quadrupled between 2014 and 2019, reaching 600,000 people last year. A record 500,000 people signed up to take part in 'Veganuary' 2021, pledging to eat only vegan food throughout the month of January. And in its most recent food report, Sainsburys predicts vegans and vegetarians will make up a quarter of the population by 2025, with 'flexitarians' (people who don't strictly define themselves as vegan or vegetarian, but largely follow these diets) accounting for just under half of all consumers.

Clearly, there's an appetite for all things plant-based. But while uptake is on the rise, not everyone is converting to meat-free - some are doing the reverse. There can be a multitude of reasons why someone might give up veganism or vegetarianism, as both circumstances and minds change. But how does a decision like that come about? What's the trigger for taking the plunge to reverse eating habits of, sometimes, decades? We spoke to five women who have taken a step back from their vegan or vegetarian diets, to find out why they decided it was time to switch things up.

"I became a vegetarian over 10 years ago aged 17, much to the chagrin of my parents. I decided that if I couldn't kill it myself, I wouldn't eat it. This remained my ethos for years, through countless rubbish stuffed peppers and stodgy mushroom risottos. Then 2020 hit. I'd gone through a breakup, and everything felt bleak. COVID-19 was starting to kick off, and I decided to make a roast for my housemates. I forgot the Quorn, and as I pulled the chicken out of the oven, I made my decision.

Could I kill a chicken? Yes. Right there, right then. I wanted a taste of how it was before, of Sundays around the family dinner table. I ate a bite, and it was delicious. Since then, I've worked my way through poultry and onto red meat. Ive even started an Instagram account dedicated to my recipes for lesser-used cuts of meat, such as offal. Lockdown has allowed me to explore this; after all, it's not easy soaking tripe for hours if you're commuting. If we're going to eat animals, I believe we shouldn't let good meat go to waste."

"I was never a big meat eater to begin with. I dont like red meat or fish, and I dont really like dairy, so I can happily go without. Last year for lent I thought Id challenge myself by going vegetarian completely. Initially, I felt much healthier and enjoyed creating vegan/vegetarian recipes, however because Im into lifting weights I struggled to hit my protein needs.

After six months, I decided to eat chicken again. I felt bad because you see so much about how meat is bad for you because of the extra hormones and how we should all be vegan, but I had to drown that out and do what was best for me. Now Ive found a balance; I eat chicken three times a week and plant-based on the other days. I think its important we all reduce our meat intake for health reasons but for me, this is what works. I feel Im doing my bit without compromising on the things I enjoy."

"I ate a traditional diet up until 15 when I started getting into health/fitness/nutrition. This fixation with clean eating led me into troubled waters and in hindsight, I could probably have been classed as suffering from orthorexia.

I became 100% vegan when I started university in 2017, which I found easy considering the world was well prepared for vegans at this point. But this summer, I was drunk with friends and around 5am we ordered pizza. When it arrived, mine mistakenly arrived with cheese on it, and I got so vexed. After that, I toyed with the idea of loosening things, and two weeks later I ate prawns, then eggs, then salmon. Im still not interested in meat, although I may try a cheeky Nandos for the novelty. Studying Nutrition helped me critique the evidence that initially inspired me to go vegan, rather than taking it at surface level as I did when I was 15. I felt guilty when I started eating non-vegan again and was embarrassed to tell people as I felt it was a 'fall from grace', but obviously no one cared."

"I became a vegan over two years ago now. During the first lockdown I was feeling occasionally run down, so I considered re-introducing fish/shellfish into my diet as I thought it might help me feel better. I cooked my husbands favourite prawn and rice dish, tasted it and loved it!

"Ive occasionally eaten poultry during the subsequent lockdowns too, as Im spending more time eating at home with the rest of the family who all enjoy it. I anticipate cutting meat out again when life returns to normal, post-pandemic. But, generally speaking, while I feel better for not eating meat, I occasionally feel I benefit from poultry and fish in my diet. I honestly think if lockdown hadnt happened, I wouldnt have gone back to meat."

"I'd been vegetarian since I was 17 and went vegan at 19; my boyfriend at the time was vegan and I loved it. The reason I went vegetarian/vegan though was because it felt like a way out of my eating disorder. I enjoyed cooking, and I looked into the food I was eating. But actually, it became a gateway into my ED again.

Mid-last year I wasn't doing great mental health-wise, and thats when my ED tends to manifest. I was unhappy with myself and my body; I felt like all I was eating was bland pasta and tofu. So, I toyed with the idea of eating fish because it felt healthy enough but didn't feel that unethical. Once I did, I started eating cheese, then chocolate, and I fell in love with food all over again. I tried every. single. chocolate. in this country because I hadn't eaten any for so long. I don't restrict myself anymore and its changed my relationship with food entirely. I really find joy in it now."

Ultimately, when it comes to eating habits, what's clear is that there is no 'right' way to approach it for all. Ideally your diet shouldn't feel restrictive, or be based around others' judgement, but beyond that it's up to you. The way you choose to eat is a completely personal decision, and the only thing you should be doing, is doing what feels right for you at the time.

If you're affected by the discussion of eating disorders and would like to seek help or support, visit Beat or the NHS.

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5 women on why they stopped being a vegan or vegetarian - Cosmopolitan UK

Vegan diets can have many health benefits, but they may not contain all the necessary nutrients. To avoid a deficiency, a person should be sure to consume a variety of nutritious plant-based foods and consider taking supplements.

Unless a person plans their vegan diet very carefully, they may need to take supplementary vitamin B12 and iron. A person may also need supplementary vitamin D, iodine, and omega-3 fatty acids.

Below, we look into why vegan diets may not contain all the necessary nutrients. We also describe the symptoms of specific deficiencies and which plant-based foods and supplements can help.

A well-planned vegan diet is rich in fruits and vegetables and generally low in highly refined foods.

However, any diet that does not contain whole food groups may contribute to a lack of certain nutrients. Animal products can be rich sources of certain nutrients that are more difficult to derive from a plant-based diet.

For example, animal products are the only natural sources of vitamin B12, which helps maintain blood cells and prevent anemia.

Researchers have also found that levels of zinc, protein, selenium, and other nutrients are low in vegan diets.

However, consuming fortified foods and supplements can ensure that a person with a vegan diet is receiving sufficient nutrition.

Below, we describe symptoms of common deficiencies and strategies for tackling them.

Omnivorous diets typically contain enough B12 to meet most peoples needs. As vegan diets do not include animal products, vitamin B12 deficiencies may occur.

A cross-sectional analysis of participants with omnivorous, vegetarian, or vegan diets found that about half of the 232 vegan participants had vitamin B12 deficiencies. Compared with the other groups, the vegan group had the lowest overall levels.

According to the National Institutes of Health (NIH), most teenagers and adults need 2.4 micrograms (mcg) of vitamin B12 per day. This increases to 2.6 mcg or 2.8 mcg for people who are pregnant or breastfeeding, respectively.

Vitamin B12 deficiencies can cause symptoms that include:

In addition, a deficiency in vitamin B12 can cause megaloblastic anemia. This involves the bone marrow producing oversized, undeveloped red blood cells, leading to low red blood cell levels.

It can also occur from a deficiency in vitamin B9, also known as folate.

Some vegan foods are fortified with B12, but they may not provide enough. Taking a B12 or B complex supplement can help ensure a sufficient intake of this important nutrient. Anyone concerned about their B12 intake should speak with a healthcare provider.

Learn more about vitamin B12 here.

Omega-3 fatty acids contribute to heart and brain health.

Not getting enough omega-3s can also affect the skin, causing swollen, itchy rashes or scaly, dry patches.

The three main types of omega-3 are alpha-linolenic acid (ALA), docosahexaenoic acid (DHA), and eicosapentaenoic acid (EPA).

The body can convert ALA to DHA and EPA in very small amounts. For this reason, some people mainly focus on consuming ALA. However, the conversion rate is very low: Only 58% of ALA is converted into EPA and a maximum of 5% is converted into DHA.

As a result, it is crucial to consume sources of each omega-3. Plant-based foods that contain ALA include:

Focusing too heavily on ALA is also risky because if a person consumes too much linoleic acid, a type of fat concentrated in foods including canola and soybean oils and nuts and seeds, this further hampers the conversion of ALA to DHA and EPA.

Algae is one vegan source of DHA and EPA. It is currently unclear how much DHA and EPA are necessary for a healthy diet.

Learn more about omega-3s here.

The thyroid, a butterfly-shaped gland in the neck, converts iodine into thyroid hormones triiodothyronine and tetraiodothyronine, known respectively as T3 and T4. These hormones help regulate crucial biological functions, such as metabolism.

The body does not produce iodine, so a person needs to get it from their diet. The recommended daily amount for adults is 150 mcg.

Having an iodine deficiency could lead to hypothyroidism. Symptoms include:

Learn more about hypothyroidism here.

Some vegan sources of iodine include:

If a laboratory test reveals an iodine deficiency, the person needs to take an iodine supplement.

Learn more about iodine here.

Iron is a mineral with several important functions throughout the body, including helping blood cells carry oxygen and supporting brain health.

Iron deficiencies may cause anemia, which restricts oxygen delivery to cells around the body.

Other symptoms of an iron deficiency include:

Heme iron is a form common in meats, fish, and eggs. The body easily absorbs it. Plant-based products contain nonheme iron, which is harder to absorb.

The NIH report that adult males typically require around 8 mg of iron per day and adult females require around 18 mg. But as nonheme iron is harder to absorb, people with vegan diets require around twice these amounts.

Plant-based sources of iron include:

Learn more about iron here.

Some people require an iron supplement, especially females of childbearing ages.

Vitamin D helps absorb calcium for healthy bones and protect against chronic bone conditions, such as osteoporosis.

The body makes vitamin D from sun exposure. Few foods naturally contain the vitamin, but manufacturers fortify many products with it, including cereals and milk.

There are two main types of vitamin D: D2 and D3. Vitamin D3 boosts overall levels of the vitamin in the body higher and for longer than vitamin D2.

Animal products are the only natural source of vitamin D3, but vegan supplements are available. They use lichen as a source.

A person with a vegan diet can get D2 from supplements, mushrooms, and fortified foods.

Vitamin D deficiency is very common, and a person should get their levels checked with a blood test. Depending on the results, the doctor may recommend a supplement.

Learn more about vitamin D here.

Calcium is an important mineral for bone health and muscle functioning. A deficiency could increase the risk of problems such as osteoporosis or bone fractures.

Symptoms of a severe calcium deficiency include:

Vegan foods that contain calcium include:

Fortified foods are also a source of calcium.

Learn more about calcium here.

Creatine is found in animal tissues, and it helps produce energy during exercise.

Vegan diets are typically lower in creatine than other diets. While creatine is not an essential nutrient, it can improve athletic performance.

Taking a synthetic, and thus vegan, creatine supplement may compensate for lower creatine stores in the muscles.

Learn more about creatine here.

For people with vegan diets, doctors often recommend supplements, including B12. It is a good idea to work with a knowledgeable healthcare provider, who can help develop a tailored plan to avoid nutritional deficiencies.

Having a more varied, targeted vegan diet can also account for low levels of certain nutrients. A healthcare provider can offer guidance about adapting the diet.

In general, it can also help to research nutritional contents when planning meals.

A vegan diet may not contain all the necessary nutrients, such as vitamin B12. A person can address these deficiencies by adjusting their diet and taking vegan supplements.

It is also worth noting that general nutritional information may not be tailored to people with vegan diets. For example, a person may need twice the recommended amount of iron because iron from plant-based sources is harder for the body to absorb.

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Vegan deficiencies: What are they? How can they be avoided? - Medical News Today

Intermittent fasting has skyrocketed in popularity in recent years, thanks to research showing it can help improve overall health, boost weight loss, stabilize blood sugar, and even help us live longer.

The diet limits your food intake to a specific window of time each day, without restricting overall calories.

Still, skeptics of fasting intermittent or otherwise contend that it's a glorified form of an eating disorder; a grueling disciplinary regimen that leaves people hungry and tired in the many hours they go without food.

That shouldn't be the case, Dave Asprey, CEO of the health and performance company Bulletproof, insists in his new book "Fast This Way."

In fact, he says, there is some research (coupled with his personal experience) that you can eat certain foods during your fasting hours, without sacrificing the supposed health benefits.

"The hallmark of fasting isn't no calories at all, it's that you don't raise insulin, and you don't activate your protein digesting machinery," Asprey told Insider.

There are two key principles of fasting that research has identified.

First, avoid too many carbs, since eating carbs can spike your insulin levels. One of the main benefits of fasting appears to be that it controls insulin, which won't work if you have a carb-heavy snack.

Second, avoid eating protein during your fast. While protein is an essential nutrient, digesting it triggers a cascade of hormonal reactions within the body, taking up a lot of energy. In contrast, when you're not digesting protein, the body begins a process called autophagy, in which it breaks down damaged cells. Research suggests this process can help prevent aging-related diseases and even extend our lifespan. That helps explain why fasting is linked to longevity.

Read more: Intermittent fasting is the best diet for weight loss, but the Mediterranean diet is easier to stick to and healthier overall, study finds

It's generally accepted that coffee and tea, for instance, are permissible on a fast, even though they contain small amounts of calories.

But experts disagree on whether you can technically be fasting if you consume other nutrient-rich foods and drinks, like bone broth or, indeed, Bulletproof coffee.

For Asprey, as long as you don't break the key rules avoiding excessive carbs in general and avoiding proteins in fasting hours then consuming certain tupes of calories is totally compatible with fasting.

"We want the benefits, we don't want to suffer and be distracted," he said.

To that end, Asprey says that you should feel free to take fasting at your own pace, including breaking your fast to eat carbs or enjoy a nice meal once in a while.

"I skip breakfast six days a week, and once a week I have brunch with my family, because brunch is nice," Asprey said. "Doing the same thing every day, no matter what it is, probably isn't good for you."

Intermittent fasting doesn't restrict overall calories during your "feeding window," you can eat whatever you want, including junk food, Asprey said (although he doesn't recommend that).

But what makes Asprey's Bulletproof Fast unique is that you can also consume some calories during the supposed "fasting window," unlike traditional intermittent fasting.

The evidence for this comes from research onvery low-calorie diets known as "fasting-mimicking diets," which studies suggest canreplicate the benefits of fasting, without the hunger and fatigue.

One example of a highly-researched, fasting-mimicking diet comes from Valter Longo, an Italian biologist who has completed extensive research on fasting and biology, devising a diet that he says delivers the same benefits as a fast.

On Longo's diet, known as ProLon, you consume about 700 calories a day for five days, mainly in the form of healthy fats flax seeds, nuts, olives and some nutrient-dense, low-carb plant foods kale, quinoa, dark chocolate, mushrooms, algae.

Read more: A personal trainer gained more than 60 pounds so he could relate to his weight loss clients and their body image concerns

Asprey recommends that, during fasting hours, people drink his own Bulletproof coffee formula: coffee mixed with butter from grass-fed cows and a fatty acid supplement called MCT oil.

"The fats help you not feel hungry, and MCT oil helps you metabolize fat better," Asprey said.

There's some evidence this approach can work, since it can reduce hunger and help produce ketones, chemicals your body makes when no carbs are available. Ketones allow your body to burn fat for fuel, are linked to reduced inflammation, and may have protective effects against certain diseases, according to research.

Fasting may not be for everyone, and you should always discuss with your doctor before starting a fasting protocol. People with a history of eating disorders, for instance, should avoid any kind of fasting.

For others, the science of fasting is still debated, with some research suggesting it may not have benefits at all, so we don't fully understand how it works.

And some of the hallmarks of fasting, like lack of protein, can have major side effects, particularly long-term.

Fasting for more than a day at a time, and as long as several weeks, can have serious side effects such as fatigue, persistent hunger and loss of muscle mass.

Fasting for more than two days at a time can potentially stress your immune system, according toDr. Miriam Merad, director of the Precision Immunology Institute at Mount Sinai School of Medicine whohas published studies on the benefits of fasting.

"The safety issue is a tough one. The public can use our literature to starve themselves to death.What we are lacking is a good definition of what is too much fasting," Merad previously told Insider. "It's about balance and understanding the complexity of it."

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Some health experts say you can fast without cutting out all food - Insider - INSIDER

When East Coast residents turned to Google for dieting advice amid the pandemic, the letters DASH often appeared.

That's short for Dietary Approaches to Stop Hypertension. Officially branded an "eating plan", it was developed by researchers at the National Heart, Lung, and Blood Institute south of the border over 20 years ago.

Claiming to lower blood pressure, improve cholesterol and reduce the risk of heart disease, the diet has the stamp of approval from several health-related organizations in both Canada and the United States, including the Heart and Stroke Foundation.

DASH has a strong emphasis on vegetables, fruits, and whole grains and includes fat-free or low-fat dairy products, fish, poultry, beans, nuts, and vegetable oils. According to the Heart and Stroke Foundation Canada website, participants are urged to limit foods high in saturated fat and exercise will power when it comes to desserts and beverages.

Amanda Rodgerson is a registered dietitian and board member with the PEI Heart and Stroke Foundation. She notes, "If a patient has high blood pressure and are able to put in place the DASH recommendations, then it certainly is an eating plan that I would suggest. Also as a board member with the Heart and Stroke Foundation, I do support the DASH diet as this is an evidence-based recommendation."

High blood pressure causes the heart to work harder to pump nutrient- and oxygen-rich blood to the body. The arteries that deliver the blood become scarred and less elastic, causing the heart to work harder and leading to an increased risk of a heart attack or stroke.

Sticking with the eating plan also includes a commitment to maintaining a healthy lifestyle, including exercise and no smoking. The diet is similar to the recommendations of Canadas Food Guide, with its focus on vegetables, fruit, whole grains, and protein choices such as nuts, seeds, beans, lean meats, poultry, fish, and low-fat dairy foods. It also encourages less consumption of saturated fat, sugar, and salt.

"Eating a healthy balanced diet is one of the most important things we can do to protect our health," Rodgerson said, noting that 80 per cent of heart disease and strokes can be prevented with a healthy lifestyle.

"This diet has also shown to lower total cholesterol and low-density lipoprotein (LDL/ bad cholesterol) as well," she said.

"However, the greatest reminder is to take steps to improve eating and lifestyle habits and follow recommendations that are based on science."

The DASH plan offers recommendations for the number and size of servings for the various food groups. By contrast, Canadas Food Guide now focuses on what is called a "plate method" that

recommends every meal feature half vegetables and fruit with whole-grain and protein foods each making up a quarter of the meal.

Research conducted by the National Heart, Lung, and Blood Institute as the DASH plan was being developed divided participants into three groups, each with a specific diet. One group received a diet similar in nutrients to what most North Americans eat. The second group received essentially the same food, with extra fruit and vegetables, while the third group followed the DASH plan.

While the diet higher in vegetables and fruit and the DASH diet both reduced blood pressure, the Heart and Stroke website notes the DASH plan "had the greatest effect on blood pressure, lowering levels within two weeks of starting the plan. Not only was blood pressure reduced, but total cholesterol and low-density lipoprotein (LDL) or "bad cholesterol" were lower, too."

A follow-up study saw participants follow the eating plan, but with the salt intake varied from 3,300 milligrams (the average intake of North Americans) down to 1,500 milligrams or approximately two-thirds of a teaspoon. That research showed the less salt people consume, the greater the decrease in blood pressure, with the largest decrease in people who already had high blood pressure.

"We do know that the majority of Canadians consume too much sodium. It is recommended that we have no more than 2,300 mg of sodium each day (which visually is approximately one teaspoon)," Rodgerson said.

"A diet high in sodium can lead to high blood pressure which is a major risk factor for stroke, heart disease, and kidney disease. Too much sodium has also been linked to an increased risk of osteoporosis and stomach cancer."

Sodium occurs naturally in some foods and is also added during manufacturing, Rodgerson said. Many people also add it during cooking and at the table.

"Overall, more than 70 per cent of the sodium we eat comes from packaged and prepared foods (canned soups, lunch meats, and packaged items such as frozen dinners). These items, although "fast" and "convenient," can cause you to quickly exceed sodium recommendations," she said.

The plan recommends four to five servings of both vegetables and fruit daily, seven to eight servings of grains, two to three servings of low fat or no-fat dairy foods, two servings or less of lean meat, poultry, or fish, and two or three servings of fats and oils like margarine, low-fat mayonnaise or light salad dressing.

It also recommends between four and five servings a week of nuts, seeds, and dry beans.

The Heart and Stroke Foundation also recommends 30 to 60 minutes of physical activity most days of the week and limiting alcohol intake for women to no more than two drinks a day, to a weekly maximum of 10, and for men, no more than three drinks a day to a weekly maximum of 15.

"The DASH diet is recommended for anyone with high blood pressure. Studies have shown that anyone who follows the diet will have a positive effect on their blood pressure," Rodgerson noted. "The less salt people consumed, the greater decrease in blood pressure values. People who already had high blood pressure saw the largest decrease in the numbers."

The Heart and Stroke Foundation recommends moving to a DASH lifestyle gradually, perhaps by adding another serving of vegetables at lunch or dinner and adding more fruit to meals or replacing juice with a fruit serving.

"People who make small changes in their diet over a longer period of time, rather than a dramatic change all at once, are more likely to stay committed to a healthier diet," the organization's website notes.

Rodgerson agrees, saying over the past several years, "I've noticed overall that people are becoming more interested in their health and therefore taking the necessary steps to make healthier lifestyle choices."

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During the pandemic, East Coast residents wanted to know how to DASH - diet, that is - TheChronicleHerald.ca

When you want to completely balance your eating plan and make sure you get every nutrient you need, supplements can do some amazing work, especially as we get older. According to the National Institute on Aging, people over 50 might need to take some extra vitamins and minerals in the form of pills, oils, and more in order to get the nutrition they need.

And yet, while many of us can get the proper amount of vitamins and minerals out of our regular diet, some particular foods get hyped up by the press and gain the title of "superfood" or trend among diet circles. Trying to find the latest nutritional supplement that can supercharge your health can run the gamut from fun to downright weird. Some of these foods get touted as the next big thing, but haven't received any scientific studies to nail down what they actually do. The latest trendy supplement takes the cake when it comes to grandiose health claims that science can't back up, despite being something you would never put in your mouth in a normal day.

Diatomaceous earth, a special type of sand that contains fossilized algae, has a ton of uses in agriculture. But recently, a food-grade version of diatomaceous earth has appeared on the market that some health fanatics have been adding to their diets due to the belief that it can lower cholesterol, flush out toxins, improve bone health, and even kill parasites. These claims have never been properly studied or proven, and signs point to this dirt usually passing through one's body without imparting any form of nutrition or having any kind of effect.

Here's whyand for more healthy tips, be sure to check out our list of The 7 Healthiest Foods to Eat Right Now.

Some people feed farm animals diatomaceous earth as part of their feed, while some gardeners familiarized themself with the product due to some claiming that the unique composition of the earth can eat through an insect's exoskeleton, but studies have shown that eating diatomaceous earth barely does a thing when it comes to killing parasites.

If you have tried diatomaceous earth in the past and it felt like you were tricked into eating dirt, you're not far off. This supplement not only lacks any health benefits, but it can also increase the risk of early death!

"The first thing to note is that there is no scientific evidence on the purported health benefits of ingesting diatomaceous earth," Adriana Chychula, MS, RD, LDN said.

Chychul also says "any claims are purely anecdotal and based on loose theory, possibly based on its filtration properties, but these do not apply to its function within the human body. Furthermore, the human body does not need help 'detoxing' from heavy metals. Food-grade diatomaceous earth largely passes through the GI tract unabsorbed; while this means it is safe for consumption, it most likely does not have any meaningful effect on health. Although it is safe to ingest, inhaling silicathe compound that appeals to health-conscious people that consume diatomaceous earthcan cause scarring in the lungs and can be fatal."

Due to the high silica content, accidentally breathing in this powder can shred your lungs, and can even compare to inhaling glass.

Dr. Ceppie Merry, FRCPI, PhD specifically points out a 2019 review paper that summarizes the risk of taking diatomaceous earth.

"In essence, the issue is the fact that 'diatomaceous earth insecticides reveal that most of them are composed entirely of amorphous silicon dioxide and consequently are harmful to human health by inhalation' and especially with repeated use in poorly ventilated areas," says Merry. "Furthermore, the article predicts that bed bugs will develop resistance to this approachhence the risk: benefit will become increasingly unfavorable over time."

Next time you get the chance to try out a trending nutrition supplement, take the time to look at the research and don't fall for any food that makes grand claims with little scientific backing. At the end of the day, diatomaceous earth may not be the supplement to choose, or else you risk scarring your lungs and doing some serious long term damage. Instead, why not focus on one of these8 Best Immune-Boosting Supplements That Work?

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The #1 Reason You Should Avoid This New, Trending Supplement | Eat This Not That - Eat This, Not That

In January, New Years resolutions abound. Diet-related goals related to healthier eating and weight loss are especially popular particularly as the pandemic has kept Chicagoans inside and prompted many restaurants to specialize in comfort foods designed to manage the stress of the past year. But a major obstacle in better eating is a lack of resources, something many residents on Chicagos South and West sides know all too well; those areas are home to many of the citys low-income immigrants and communities of color who historically suffer from disproportionate access to essentials like food, health care, and education.

Food insecurity the disruption of food intake or eating patterns because of lack of money or other resources makes it difficult for many South and West siders to make healthy choices and change cultural and family eating habits. The coronavirus pandemic has only worsened this problem: It has made it harder for Black and Latinx families to afford enough food to feed their families and exposed the longstanding health challenges for these communities, which were hit hard by the virus. And with the pandemic causing extra stress, lack of sleep, high rates of unemployment, and depression, experts say healthy eating habits can take a hit, especially for folks with limited options.

Dr. Tony Hampton, a regional medical director and physician at the Advocate Beverly Center specializes in family medicine and obesity and says the main barrier to better healthy living is twofold: inadequate access and geographic distance directly impact peoples diets on the West and South sides, but a lack of education also plays a part.

In communities of color, the distance between stores and homes are always vastly wider than in other communities, Hampton says. But even at major grocery chains, fresh produce is not always available. About two years ago, Hampton decided to partner with the Chicago Food Depository to launch Advocate Trinity Hospitals Food Farmacy program to increase access to fresh and healthy food for patients and community members in need. The program offers education, counseling, and healthy foods pushing folks with chronic illnesses like diabetes, hypertension, and obesity to cook their own food at home.

Cooking at home has become more common since the pandemic, which has affected the restaurant industry nationwide. But for the communities that Hampton serves, the lack of healthy neighborhood restaurants makes it even more vital to make cooking a practice that can help people avoid corner stores and fast-food restaurants, he says.

The [program] recognizes where there are gaps, partners with people at the Chicago Food Depository, and then uses this Food Farmacy idea to both educate and provide resources, he says, positioning the program as an alternative to fast food.

While the city has made recent gains in helping the South and West sides combat food deserts by slowly bringing grocery store chains to areas like Englewood, Chatham, and South Shore, research shows they havent made a dent in food desert trends.

According to a 2018 University of Chicago study on urban foodscape trends, the number of supermarkets in the city increased between 2007 and 2014, but low-income neighborhoods have not reaped the benefits because their economic situation didnt change.

Daniel Block, a professor of geography at Chicago State University who studies food availability and access, co-authored the study and tells Eater Chicago that these low-food-access areas have gotten worse in terms of accessibility since the study was completed. Target closed two South Side locations in 2019, and Bronzevilles Save A Lot permanently closed last April. Even as South Shore got its grocery back at a former Dominicks store after six years and Austin plans to get an independently owned fresh market called Forty Acres come next year, Block says the pandemics economic hit on residents in those areas could make it harder for them to afford fresh produce at the grocery stores.

It is more about differing experiences of capitalism, Block says. It doesnt mean that its not harder to live somewhere where you dont have a full-service supermarket, but if you think opening one is going to change peoples diets, most studies have shown it doesnt.

He agrees that grocery retail patterns and investment on the South and West sides are important, but so are diverse food options that work to brighten up neighborhoods historically known as food deserts though he says its more apt to use the term food redlining. Community co-ops, food pantries, and community gardens are creating that vibrancy via mutual aid efforts and partnerships that have ramped up to feed those in need during the pandemic.

Those models are more focused on building communities up, he says. Maybe a community garden doesnt feed the great percentage of the population, but its something that has happened from the ground up.

From the ground up is exactly how Oswaldo Becerra has helped his community stay fed during the pandemic. Becerra is the event director of Pilsen-based Healthy Hood Chi, a nonprofit organization that provides affordable programming and resources to South Side families in an effort to shrink the 20-year life-expectancy gap between underserved communities and high-income communities. In March, he and Healthy Hood founder Tanya Lozano created We Got Us, an initiative that has given a weekly 15-pound box of produce from Midwest Foods Urban Growers Collective, personal protective equipment, flyers on ways to stay healthy, and recipe card to over 15,000 Chicago-area families.

I need to give my community the resources that they deserve, Becerra says of starting We Got Us. Sometimes other resources that should be going to our people do not go there and its a very noticeable thing.

He says the pandemic has shined a light on food apartheid the racially discriminatory political structures that impact food access and control in low-income communities already struggling with scarce food access or high prices, like his own. Sometimes people cannot buy three bell peppers for $6, he says, especially with the worsening economic crisis. He grew up in a Mexican family and his mom loved to cook and provide for her family, though meals were not always healthy, he says. Now, Becerra says his family is eating healthier thanks to the weekly produce boxes from We Got Us.

Since last year, Chicagoans have been more aware of mutual aid giveaways of fresh fruit and vegetables across the city and on the West Side. State Rep. (8th District) La Shawn Ford says the giveaways meet his communitys needs. The shortage of healthy restaurants on the West Side is an issue, he says which is why holding nearby farmers markets both private- and city-run selling fresh produce and other healthy items, carries more weight.

Its always important for any community to have access to healthy choices at affordable prices, Ford says. Thats what Forty Acres and community stores that have an investment in neighborhoods do for the community. We need to support them so they can be successful and people have access to affordable fresh fruits and vegetables.

To start the new year on the right foot and to help folks eat well, Hampton recommends that people control your controllables despite the pandemic stress that he has seen hit his patients diets hard. He understands that settling for comfort foods might feel good in the now, but not later. Eat the green beans instead of the starchy carbs at least every other day, he says. Adhering to a stricter diet now will lead to more enjoyable results in the future.

If we are comfortable with that, people will have permission to eat slightly differently, Hampton says.

The following South and West side restaurants offer healthy food options and meals that are affordable and hearty, and that may inspire a more conscious dietary lifestyle for 2021 while helping local restaurants stay afloat.

1307 W. 18th Street

The woman-owned, independently run Bellis in Pilsen offers cold-pressed juices, organic produce, healthy to-go salads, and vegetarian bowls, as well fresh vegan treats and weekly Belli Baskets full of produce from Midwestern farmers.

7167 S. Exchange Avenue

South Side favorite Majani serves soulful vegan cuisine. The African-influenced restaurant includes a crabcake sandwich made with baked tofu, a lentil mushroom burger, and stir-fried veggies. One of its specialties is the barbecue roast sandwich: thinly sliced Majani-made roast, grilled with onions and barbecue sauce and served with signature roasted sweet potatoes, as well as the barbecue cauliflower, a soy-based treat battered and fried with a bold barbecue sauce.

8154 S. Cottage Grove Avenue

Family-owned Wrap Bar in Chatham offers quick bites like sandwiches, salads, and wraps. The hidden gems popular items include the jerk chicken wrap, the salmon wrap, and homemade chocolate chip cookies.

332 E. 51st Street

Conscious Plates is a 100 percent alkaline and plant-based restaurant and organization that offers holistic healing and lifestyle training. The restaurant was born out of a 2018 popup and offers healthy alternatives to popular dishes like pizzas, nachos, and burgers. Customer favorites include the raw brownie ball, fajita tacos, and the restaurants signature Burro fries: sliced Burro bananas deep-fried in grapeseed oil.

203 E. 75th Street

The legendary vegan spot in Greater Grand Crossing offers a deli hot bar and vegan takes on soul items like jerk chicken, nachos, and spicy chicken wraps, as well as a full juice bar. A few favorites are the barbecue twist platter with soy-based meat and the falafel platter or the veggie gyros. While the menu includes fried foods, overall, its a healthy option for people who need to reduce their red meat intake.

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7167 South Exchange Avenue, , IL 60649 (773) 359-4019

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The Pandemic Intensified Chicagos Food Deserts in the South & West Sides - Eater Chicago

The coronavirus pandemic dominated the headlines and our daily lives for most of the past year. Medical News Today have covered this fast-moving, complex story with live updates on the latest news, interviews with experts, and an ongoing investigation into the deep racial disparities that COVID-19 has helped unmask.

However, this hasnt stopped us from publishing hundreds of fascinating stories on a myriad of other topics.

This week, our editors busted myths about consuming sugar, reported on a significant breakthrough that may lead to a cure for paraplegia, and found a surprising link between a persons diet and their risk of disease. Its not all down to genetics, after all.

MNT also published an animated guide to exercising the core muscles and a pair of articles on depression the first on how a persons metabolism may predict the recurrence of this condition, the second on how personalized deep brain stimulation may relieve it.

Finally, we released an in-depth feature all about antioxidants, a story on how online therapy may be here to stay, and an article about why stepping away from your desk to take a walk through the woods should become a habit for anyone who finds their work stressful.

We highlight this research below, along with some other recent stories that you may have missed amid all the COVID-19 fervor.

This weeks Medical Myths article looks at sugar the sweet stuff that finds its way into so many of our foods and beverages. What is sugar? Is it addictive? Does it cause diabetes, make children hyperactive, or cause cancer? Senior News Editor, Tim Newman, tackles each of these myths in turn.

This article is the weeks most popular, with 40,000 sessions so far. It also features a highlights video presented by MNTs Research Editor, Yella Hewings-Martin, Ph.D. Be sure to scroll down a little and check it out.

Learn more here.

The search for a way to repair spinal injuries and cure paraplegia has continued for decades, so far without success. However, this week, MNT reported on a new treatment that restored the ability to walk in mice with paraplegia.

Researchers at Ruhr-University Bochum in Germany used a genetically engineered virus to deliver instructions to produce a designer signaling protein to motor neurons in the brain. This protein, called hyper-IL-6, was then distributed to more remote regions of the nervous system, where it triggered regeneration.

Within 23 weeks of receiving a single injection of the virus, the paralyzed mice were able to walk again. As senior study author Dr. Dietmar Fischer remarks, this came as a great surprise to us at the beginning, as it had never been shown to be possible before after full paraplegia.

Read our full coverage of this promising finding and the teams future plans for research.

Learn more here.

We also reported on another surprising finding, this time concerning the human gut microbiome. An international study involving institutions across Europe and the United States found that a persons gut microbiota exert a stronger effect on the risk of developing certain conditions than their genetics.

The researchers also found that eating a diet rich in healthful, plant-based foods and healthful, animal-based foods, such as oily fish, led to high levels of good microbes in the gut. Many of the microbes they found are new to science and yet to be named.

This article explains how these findings could lead to the development of healthful diets that are specifically formulated to suit each persons unique biology.

Learn more here.

One of this weeks most popular articles, attracting more than 177,000 views over 4 days, was this roundup of core exercises.

Access to public gyms remains restricted for many people, but all of the exercises in this article are doable at home, with minimal or no equipment.

The article begins with an explanation of what the core is, the muscles that make it up, and the benefits of training for core strength. Each exercise is accompanied by an animation that shows how to complete it with the correct form, as well as some advice for people looking for more of a challenge.

Learn more here.

A common ingredient in sunscreen came under the spotlight this week, as our team reported on links between benzophenone-3 (BP-3), diet, and breast cancer.

The link is not entirely straightforward. In mice who ate a low fat diet at puberty, BP-3 appeared to offer some protection against one kind of tumor development while also increasing the aggressiveness of another. However, mice who ate a high fat diet during puberty saw none of the beneficial effects of BP-3 on tumors, which grew more aggressively.

This is concerning, as researchers detected BP-3 in96%of the U.S. population between 2003 and 2012. Onerecent studyfound that a single heavy application of sunscreen could exceed the point at which BP-3 becomes a risk.

When there are alternatives, stay away from BP-3, recommends one of the authors of this new study.

Learn more here.

An international pilot study has identified two types of metabolic marker that could predict whether or not a person is likely to have recurrent episodes of major depressive disorder.

With around 17.3 million U.S. adults experiencing at least one major depressive episode each year, the ability to predict which individuals are most likely to experience a recurrence could have huge benefits for mental health.

The authors of this study claim that their method for analyzing metabolism was able to unmask a latent signature of future risk of recurrence with 9099% accuracy. Our new article looks at this study and its limitations in detail.

Learn more here.

Also on the topic of depression, another of our most recent articles reports on the prospect of treating depression with personalized therapies.

The finding emerged in a new case study from the University of California, San Francisco. The researchers found that stimulating three specific brain areas in the patients brain could help induce calm, renew energy levels, or reignite pleasure.

The patient, a 36-year-old female, reported that every time they stimulated, I felt like, Im my old self, I could go back to work, I could do the things I want to do with my life. The researchers now plan to include more patients with the same condition in an expanded clinical trial of this deep brain stimulation methodology.

Learn more here.

Last weeks Recovery Room featured the first article in our new Honest Nutrition series. It was on the topic of the link between nutrition and mental health. This week, we look closely at what we really know about antioxidants.

What are antioxidants, and what role do they play in the bodys defenses? Are the antioxidants present in supplements the same as those present in foods, and are they as effective? Can too many antioxidants harm health?

This article in our Honest Nutrition series looks at the evidence and recommends some ways to get enough antioxidants in the diet.

Learn more here.

A previous Recovery Room featured a guide to finding free online therapy, which was timely, given the pandemic-related restrictions on meeting people.

New research data suggest that many clients who undergo psychiatry may wish to continue attending therapy sessions online rather than resuming their sessions in person, with nearly 50% preferring to continue this way. The majority, nearly 83%, chose video chat over telephone sessions.

Only a small percentage, slightly over 1%, chose to postpone their treatment until they could meet with their therapist once pandemic-related restrictions are lifted.

Learn more here.

Finally, this article offers some evidence for what many people deeply believe: Escaping the office and getting out into nature is good for mental health.

Researchers in Japan calculated each of the 6,466 participants sense-of-coherence (SOC) score at the beginning and end of the study. Scientists developed SOC scoring as a measure of a persons sense of living a meaningful, manageable life.

The researchers found that workers who took walks in natural settings at least once per week showed a significantly positive association with a strong or middle SOC score. This should enhance their resilience in the face of stress.

If youre thinking of venturing out today, study co-author Prof. Sasahara certainly recommends it, saying: Forest/green space walking is a simple activity that needs no special equipment or training. It could be a very good habit for improving mental health and managing stress.

Learn more here.

We hope that this article has provided a taste of the stories that we cover atMNT. Well be back with a new selection next week.

We publish hundreds of new stories and features every month. Here are some upcoming articles that may pique our readers interests:

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The Recovery Room: News beyond the pandemic January 22 - Medical News Today