In a year upended by COVID-19, it seems like our immune systems have received more attention than ever before. But many unhealthy behaviors brought on by the pandemic make it harder for our bodies to fight off infections.Here are some tips on maintaining a balanced immune system that can protect you this winter:

The first line of defense is a healthy lifestyle. These factors can put you at risk:

Eating too much, or too little, can be harmful. Make sure that you include enough healthy foods in your diet, and avoid consuming too many items that are low in fiberor high in fat, salt and/or sugar. Unhealthy eating can contribute to the risk of developinghealth problems and even some illnesses:

No supplement will cure or prevent disease. However, aproper diet can help prepare the body to better fight disease.

"The thing about foods is that they combine a bunch of nutrients and vitamins into a complete package," said Sandra Darling, a preventive medicine physician at Cleveland Clinic."You can't extract one compound like antioxidant green tea and just take that one compound and expect to have benefits. It doesn't work like that."

Make sure to include fresh fruits and vegetables in your daily diet. Don't forget about whole grains and nuts.

Vitamin C can stimulate the production of white blood cells, which are key to fighting infections.Citrus fruits, strawberries, red bell peppers and kiwis are richin vitamin C.With such a variety to choose from, its easy to addfoods high in this nutrientto any meal. However, high doses of some vitaminscan be toxic, especially when taken regularly.

Beta carotenefunctions as anantioxidant, a compoundthathelps defend your cells from damage caused by potentially harmful molecules called free radicals. Eating a diet rich in antioxidants can help reduce risk of chronic diseases and boost health. Carrots, sweet potatoes, spinach, and broccoli contain high amounts of beta carotene. Vitamin A, which the body creates from beta carotene,helpsthe lungs work properly in addition to other benefits.

Studies have shown that compounds in garliccan boost the disease-fighting response of some types of white blood cells in the body when they encounter viruses. Eating it while you are sick can help decreasehow long you stay sick and reduce the severity of symptoms. Garlic can also lowerthe risk of becoming sick in the first place.

Ginger may help decrease inflammation andrelieve congestion. It may alsosoothe nausea and digestive issues. Don't focus too much on the particular foods or supplements, but make sure are getting a sufficient amount of all the necessary nutrients from healthy foods in your diet.

Health-promoting bacteria in the colon are also animportant part of the immune system, Darling said. Focus on high-fiber foods, and specifically foods that contain the type of fiber called inulin. Good sources of inulin include artichoke, asparagus, and chicory root. Yogurt contains live and active cultures or probiotics. Try to choose the low-fat plain kindrather than theflavored varieties that can be loaded with sugar.

Don't forget to drink plenty of water.Try to avoid snacking irregularly. If you do snack, choosefresh fruits and raw vegetables rather than foods that are high in sugar, salt or fat.

"Pack carrot sticks, pack almonds,"said Erin Michos, preventive cardiologist at the Johns Hopkins Hospital."I'm a snacker, so I'm not going to tell you not to snack. I am just going to say snack on things that are good for your body, that boost your immunity."

It's important to maintain yourweight within healthy ranges. One of the measures that can help in measuring and interpreting yourweight is body mass index(BMI).BMI from18.5 to 24.9 is considered to bewithinhealthy range. Fat cells are not justpassive reservoir of energy, but canactually secretehormones thatincrease inflammation making overweight people more vulnerable to diseases. Making meal plans and schedulingfood intakesin advance can help to keep weight under control, especially if you are working remotely.

Studies indicate that sleep plays a crucial role in the functioning of the immune system. Breathing and muscle activity slows down, freeing up energy for the body to fight off illness. Sleep is important forimprovingT cellfunctioning. T cellsrespond to viral infections and boost the immune function of other cells. Cytokines, a type of protein in theimmune system that target infections,are also produced and released during sleep.Studies have also shown that sleep even improves the effects of vaccines.

The American Academy of Sleep Medicine and the Sleep Research Society recommend that adults aged 1860 years sleep at least sevenhours each night. According to the Centers for Disease Control and Prevention, 1 in 3adults dont get enough sleep.

Insufficient sleep makes it more likely one willcatch the common cold or the flu. A study showed that people whosleep less than six or seven hours per night have a higher risk of infection in a short term.

Researchshows creating a good sleep routineis essential for a good nightsleep and helping your immune system. Limit the amount of caffeine and alcoholyou consume before bed. Alcohol can make you sleepy, but can affect your sleep cycle. Caffeine can cause you to you feel wired, making it hard to fall asleep. Darling recommends avoiding electronic screens for at least 60 minutes before sleep.

Create a sleep schedule. Havingconsistent cues before bed can playa large role in your nighttimeroutine. Brushing your teeth, readinga bookand other activities can give your body signsit's time foryou to wind down for the day.

Moderate exercise improves cardiovascular health, lowers blood pressure andhelps control body weight. It also promotescirculation of the cells and substances of the immune system, which allows them to move through the body freely and do their job efficiently. It may reduce inflammation and help your immune cells regenerate regularly.

Unfortunately, only about 1 in 5 adults and teens get enough exercise to maintain good health, according to American Heart Association.Here is how lack of activity can affect the body and lower your immune response:

Moderatephysical activityis recommended during the pandemic and can also combat obesity, heart disease and diabetes. Health experts recommend a moderate-intensity exercise routine, two to three times a week,for up to 45-minutesfor good immune health. Try to aim for at least 150 minutes of moderate exercise per week, or 30 minutes, five days a week. Maintaining continued exercise routinemight be particularly essential for the elderly.

However, avoid pushing yourself too hard for too long.Prolonged (more than 1.5 hours) intense exerciseperformed without food intake can temporarilysuppress your immune system,providing the opportunity for infections to take hold. To determine whether the exercise is moderate or vigorous, you can use the "talk test."

"When you're doing a moderate activity like brisk walking, you can talk but you can't sing," Darling said."And then if you are doing vigorous physical activity, likeswimming laps, or jogging or playing tennis, you would not be able to talk or sing."

As the pandemic continues, many people have been experiencingvarious levels of continued stress. Nearly 8 in 10 adults say the coronavirus pandemic is amajor source of stress in their life.

Stress causes your body to release cortisol, the body's primary stress hormone. Increased cortisol levels in the bloodstream can cause inflammation, which altershow your body's immune system responds toinfections. Moreover, long-term inflammation promotes imbalances in immune cell function and can evensuppress immune response. Children and the elderly are particularly vulnerable to the effects of stresson immune system.

According to Johns Hopkins Medicine,controlling your stress is key to improving your immune system. Here's a look the impact stress has on the body:

Once you know your triggers workloads, kids or relationships you can makesmall changes can help manageyour stress levels. Here are a few modification to help reduce your stress:

If you can't minimize stress, make sure to have acoping mechanism that works for you, says Michos, the preventive cardiologist from Johns Hopkins. Some of the activitiesthat may help you manage your stress includemeditation, exercise, journaling, yoga, and other mindfulness practices. Stay away from adverse coping mechanisms like smoking or drinking too much alcohol. Smoking can actually weaken your body's defenses.

Ifyoure experiencing a mental health crisis or having thoughts of suicide, go to an emergency room, call the National Suicide Prevention Lifeline at 1-800-273-8255or visit the National Alliance on Mental Illness site,nami.org,for additional resources.

Overall, maintaining a balanced diet, getting enough sleep, engaging in regular physical activity, and keeping stress down are some of the most important ways to help keep your immune system healthy and reduce your chances of infection and disease. Take it easy, take a walkand put down those smokes.

However, don't go overboard. Too muchimmune response can causeimmune system to malfunction as well.

"You've probably heard about autoimmune diseases like lupus or rheumatoid arthritis, or even in COVID, where the immune system might go overdrive," Michos said."So, we don't wanthyperimmunity either. What you're talking about is trying to have overall balance, so everything is working in check."

It's also important to keep wearing mask in public, maintaining social distancing and sanitizinghands before touching face. These measures will help you to avoid exposure to novel coronavirus and flu viruses, among others.

SOURCE Healthline.com; John Hopkins Medicine; Mayo Clinic; Stress.org and USA TODAY research

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How to strengthen your immune system this winter - USA TODAY

Diet that helps maintain or improve general health

A healthy diet is one that helps maintain or improve overall health. A healthy diet provides the body with essential nutrition: fluid, macronutrients, micronutrients, and adequate calories.[1][2]

A healthy diet may contain fruits, vegetables, and whole grains, and includes little to no processed food and sweetened beverages. The requirements for a healthy diet can be met from a variety of plant-based and animal-based foods, although a non-animal source of vitamin B12 is needed for those following a vegan diet.[3] Various nutrition guides are published by medical and governmental institutions to educate individuals on what they should be eating to be healthy. Nutrition facts labels are also mandatory in some countries to allow consumers to choose between foods based on the components relevant to health.[4][5]

The World Health Organization (WHO) makes the following five recommendations with respect to both populations and individuals:[6]

The WHO has stated that insufficient vegetables and fruit is the cause of 2.8% of deaths worldwide.[9]

Other WHO recommendations include:

The Dietary Guidelines for Americans by the United States Department of Agriculture (USDA) recommends three healthy patterns of diet, summarized in the table below, for a 2000 kcal diet.[10][11][12]

It emphasizes both health and environmental sustainability and a flexible approach. The committee that drafted it wrote: "The major findings regarding sustainable diets were that a diet higher in plant-based foods, such as vegetables, fruits, whole grains, legumes, nuts, and seeds, and lower in calories and animal-based foods is more health promoting and is associated with less environmental impact than is the current U.S. diet. This pattern of eating can be achieved through a variety of dietary patterns, including the Healthy U.S.-style Pattern, the Healthy Vegetarian Pattern" and the "Healthy Mediterranean-style Pattern".[13] Food group amounts are per day, unless noted per week.

The American Heart Association, World Cancer Research Fund, and American Institute for Cancer Research recommend a diet that consists mostly of unprocessed plant foods, with emphasis on a wide range of whole grains, legumes, and non-starchy vegetables and fruits. This healthy diet includes a wide range of non-starchy vegetables and fruits which provide different colors including red, green, yellow, white, purple, and orange. The recommendations note that tomato cooked with oil, allium vegetables like garlic, and cruciferous vegetables like cauliflower, provide some protection against cancer. This healthy diet is low in energy density, which may protect against weight gain and associated diseases. Finally, limiting consumption of sugary drinks, limiting energy rich foods, including fast foods and red meat, and avoiding processed meats improves health and longevity. Overall, researchers and medical policy conclude that this healthy diet can reduce the risk of chronic disease and cancer.[14][15]

It is recommended that children consume less than 25 grams of added sugar (100 calories) per day.[16] Other recommendations include no extra sugars in those under 2 years old and less than one soft drink per week.[16] As of 2017, decreasing total fat is no longer recommended, but instead, the recommendation to lower risk of cardiovascular disease is to increase consumption of monounsaturated fats and polyunsaturated fats, while decreasing consumption of saturated fats.[17]

The Nutrition Source of Harvard School of Public Health makes the following 10 recommendations for a healthy diet:[18]

Other than nutrition, the guide recommends frequent physical exercise and maintaining a healthy body weight.[18]

David L. Katz, who reviewed the most prevalent popular diets in 2014, noted:

The weight of evidence strongly supports a theme of healthful eating while allowing for variations on that theme. A diet of minimally processed foods close to nature, predominantly plants, is decisively associated with health promotion and disease prevention and is consistent with the salient components of seemingly distinct dietary approaches.Efforts to improve public health through diet are forestalled not for want of knowledge about the optimal feeding of Homo sapiens but for distractions associated with exaggerated claims, and our failure to convert what we reliably know into what we routinely do. Knowledge in this case is not, as of yet, power; would that it were so.[24]

Marion Nestle expresses the mainstream view among scientists who study nutrition:[25]:10

The basic principles of good diets are so simple that I can summarize them in just ten words: eat less, move more, eat lots of fruits and vegetables. For additional clarification, a five-word modifier helps: go easy on junk foods. Follow these precepts and you will go a long way toward preventing the major diseases of our overfed societycoronary heart disease, certain cancers, diabetes, stroke, osteoporosis, and a host of others.... These precepts constitute the bottom line of what seem to be the far more complicated dietary recommendations of many health organizations and national and international governmentsthe forty-one key recommendations of the 2005 Dietary Guidelines, for example. ... Although you may feel as though advice about nutrition is constantly changing, the basic ideas behind my four precepts have not changed in half a century. And they leave plenty of room for enjoying the pleasures of food.[26]:22

Historically, a healthy diet was defined as a diet comprising more than 55% of carbohydrates, less than 30% of fat and about 15% of proteins.[27] This view is currently shifting towards a more comprehensive framing of dietary needs as a global need of various nutrients with complex interactions, instead of per nutrient type needs.[11]

In addition to dietary recommendations for the general population, there are many specific diets that have primarily been developed to promote better health in specific population groups, such as people with high blood pressure (such as low sodium diets or the more specific DASH diet), or people who are overweight or obese (weight control diets). However, some of them may have more or less evidence for beneficial effects in normal people as well.

A low sodium diet is beneficial for people with high blood pressure. The Cochrane review published in 2008 concluded that a long term (more than 4 weeks) low sodium diet usefully lowers blood pressure, both in people with hypertension (high blood pressure) and in those with normal blood pressure.[28]

The DASH diet (Dietary Approaches to Stop Hypertension) is a diet promoted by the National Heart, Lung, and Blood Institute (part of the NIH, a United States government organization) to control hypertension. A major feature of the plan is limiting intake of sodium,[29] and the diet also generally encourages the consumption of nuts, whole grains, fish, poultry, fruits, and vegetables while lowering the consumption of red meats, sweets, and sugar. It is also "rich in potassium, magnesium, and calcium, as well as protein".

The Mediterranean diet, which includes limiting consumption of red meat and using olive oil in cooking, has also been shown to improve cardiovascular outcomes.[30]

Most people who are overweight or obese can use dieting in combination with physical exercise to lose weight.

Diets to promote weight loss are divided into four categories: low-fat, low-carbohydrate, low-calorie, and very low calorie.[31] A meta-analysis of six randomized controlled trials found no difference between the main diet types (low calorie, low carbohydrate, and low fat), with a 24 kilogram weight loss in all studies.[31] After two years, all of the diets in the studies that reduced calories resulted in equal weight loss regardless of whether changes in fat or carbohydrate consumption were emphasized.[32]

Gluten, a mixture of proteins found in wheat and related grains including barley, rye, oat, and all their species and hybrids (such as spelt, kamut, and triticale),[33] causes health problems for those with gluten-related disorders, including celiac disease, non-celiac gluten sensitivity, gluten ataxia, dermatitis herpetiformis, and wheat allergy.[34] In these people, the gluten-free diet is the only available treatment.[35][36][37]

The ketogenic diet is a treatment to reduce epileptic seizures for adults and children when managed by a health care team.[38]

There may be a relationship between lifestyle including food consumption and lowering the risk of cancer and other chronic diseases. A diet high in fruit and vegetables appears to decrease the risk of cardiovascular disease and death, but not cancer.[39]

Eating a healthy diet and getting enough exercise can maintain body weight within the normal range and prevent obesity in most people, and thus prevent the chronic diseases and poor outcomes associated with obesity.[40]

The Western pattern diet, which is typically eaten by Americans and is "rich in red meat, dairy products, processed and artificially sweetened foods, and salt, with minimal intake of fruits, vegetables, fish, legumes, and whole grains,"[41] is increasingly being adopted by people in the developing world as they leave poverty. It is generally considered unhealthy.

An unhealthy diet is a major risk factor for a number of chronic diseases including: high blood pressure, high cholesterol, diabetes, abnormal blood lipids, overweight/obesity, cardiovascular diseases, and cancer.[42]

The WHO estimates that 2.7 million deaths each year are attributable to a diet low in fruit and vegetables.[42] Globally such diets are estimated to cause about 19% of gastrointestinal cancer, 31% of ischaemic heart disease, and 11% of strokes,[5] thus making it one of the leading preventable causes of death worldwide,[43] and the 4th leading risk factor for any disease.[44]

Some publicized diets, often referred to as fad diets, make exaggerated claims of very fast weight loss or other health advantages such as longer life or detoxification without much evidence base; many fad diets are based on highly restrictive or unusual food choices.[45][46][47] Celebrity endorsements (including celebrity doctors) are frequently associated with such diets, and the individuals who develop and promote these programs often profit considerably.[25]:1112[48]

Consumers are generally aware of the elements of a healthy diet, but find nutrition labels and diet advice in popular media confusing.[49]

Fears of high cholesterol were frequently voiced up until the mid-1990s. However, more recent research hasshown that the distinction between high- and low-density lipoprotein ('good' and 'bad' cholesterol, respectively) must be addressed when speaking of the potential ill effects of cholesterol. Different types of dietary fat have different effects on blood levels of cholesterol. For example, polyunsaturated fats tend to decrease both types of cholesterol; monounsaturated fats tend to lower LDL and raise HDL; saturated fats tend to either raise HDL, or raise both HDL and LDL;[50][51] and trans fat tend to raise LDL and lower HDL.

Dietary cholesterol is only found in animal products such as meat, eggs, and dairy. The effect of dietary cholesterol on blood cholesterol levels is controversial. Some studies have found a link between cholesterol consumption and serum cholesterol levels.[52] Other studies have not found a link between eating cholesterol and blood levels of cholesterol.[53]

Vending machines in particular have come under fire as being avenues of entry into schools for junk food promoters. However, there is little in the way of regulation and it is difficult for most people to properly analyze the real merits of a company referring to itself as "healthy." Recently, the Committee of Advertising Practice in the United Kingdom launched a proposal to limit media advertising for food and soft drink products high in fat, salt or sugar.[54] The British Heart Foundation released its own government-funded advertisements, labeled "Food4Thought", which were targeted at children and adults to discourage unhealthy habits of consuming junk food.[55]

From a psychological and cultural perspective, a healthier diet may be difficult to achieve for people with poor eating habits.[56] This may be due to tastes acquired in childhood and preferences for sugary, salty and fatty foods.[57] The UK chief medical officer recommended in December 2018 that sugar and salt be taxed to discourage consumption.[58] The UK government 2020 Obesity Strategy encourages healthier choices by restricting point-of-sale promotions of less-healthy foods and drinks.[59]

Animals that are kept by humans also benefit from a healthy diet, but the requirements of such diets may be very different from the ideal human diet.[60]

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Healthy diet - Wikipedia

In the face of so much uncertainty caused by the COVID-19 pandemic, its tempting to search for answers that might help you regain some sense of control over your life. You might, for instance, find yourself reading the advice of self-appointed health experts and social media gurus, who love to make overblown and often blatantly inaccurate claims about using diet to avoid getting seriously ill from the novel coronavirus and spreading it to other people.

Their arguments can be summed up like this: A population full of strong bodies would effectively stanch the pandemics spread and hasten our return to normalcy. Also, eating the right food and fortifying ones immune system (through vitamins, etc.) is enough to personally inoculate oneself from the worst effects of COVID-19.

As science, its garbage. Worse, emphasizing healthy eating above all else is a way of casting doubt on the necessity of masks, social distancing and, on occasion, the efficacy of vaccines.

This focus on diet is shared by alternative-health gurus, medical quacks, social media grifters, and at least one celebrity chef and former presidential candidate. These people often dont deny Covids existence, or even its virulence. But they often imply that the climate of fear surrounding the pandemic is overblown and that mainstream authorities have deliberately ignored the issue of diet in their safety messaging. The true pandemic, they say, is Americas longstanding preponderance of diet-related disease, such as diabetes, heart disease, hypertension and obesity.

Perhaps youve seen these ideas echoed by friends on social media, where they tend to proliferate. Or maybe youve seen the misinformation emerge at its source: by various influencers or public figures who advance these claims online, often to audiences in the tens of thousands.

One particularly brazen tweet that was devoid of much context came from the UKs Aseem Malhotra, a cardiologist who cites dieting as something of a panacea in the fight against COVID.

As Nicola Guessassociate professor at the UKs University of Westminster and Head of Nutrition at the Dasman Diabetes Institutetells Lifehacker, diet is and has always been an important aspect of ensuring overall health. But there is zero evidence to support claims that eating healthier will protect one from contracting COVID or succumbing to its more serious effects.

She writes in an email:

Eating a healthy diet and...exercise is sensible as it protects us from a lot of diseasesin my view there is no evidence and no justification for pinning healthy eating on COVID-19 (unless you have something to sell). Is it worth trying to eat more healthy during a pandemic if theres a chance it could protect you against severe infection? Sure, because there are no downsides to eating less sugar, junk food etc. Lets just not pretend that its going to prevent someone from getting COVID-19 and even dying from it there are 23-year-old slim athletes who have sadly died.

Eating healthy, exercising, and taking vitamins when needed are great ways to ensure your personal health in a general sensethis is knowledge backed up by over a century of scientific study. Still, its no substitute for a coherent public health policy involving traditional epidemiological tools in the midst of a raging pandemic. Heres what you need to know about the culture of dietary zealotry and how you can spot it in its many forms.

In recent years, dietary evangelists have accrued an increasing deal of clout in the public sphere. The craze has been spurred on by celebrities such as Gweneth Paltrow, whose wildly popular lifestyle brand Goop has touted raw food diets deemed potentially deadly by experts. Podcast host Joe Rogan has also helped amplify the dietary claptrap of Canadian psychologist Jordan Peterson, who advocates a strictly carnivorous diet (both Peterson and his daughter, Mikhaila, claim a red meat diet cured their long standing bouts of depression).

Much of the dietary fundamentalism preaches different methods for boosting general immunity and thus warding off Covid. Paul Saladino, for example, a doctor based in Austin, Texas, recommends chowing down on organ meats and steak. The doctor T. Colin Campbell, on the contrary, is an advocate of whole food, plant-based dieting. He wrote this year: I doubt there are many people who will be content with repeated masking, social distancing, and contact tracing when changing our diet could do so much more, while simultaneously protecting social norms, job security, and our economy. UK celebrity doctor Aseem Malhotra, meanwhile, published a book promising a 21-day route to immunity through conscientious dieting that purports to prevent, improve and even potentially reverse the factors that can cause or worsen COVID-19.

Adherents of the trend arent always doctors. Australian celebrity chef Pete Evans was fined $25,000 by the countrys Therapeutic Goods Administration this year after making outlandish online claims about a device he invented called a Biocharger. Evans was charging $14,000 for the wellness platform, which he claimed was programmed with a thousand different recipes and theres a couple in there for the Wuhan coronavirus. The idea seeps into the echo chambers of YouTube and Instagram, but isnt confined to social media influencers: former Democratic presidential candidate Marianne Williamson joined in as well.

David Gorski, M.D., an oncologist and editor at Science-Based Medicine, says the notion that diet can prevent or treat illness is nothing new. The idea that diet can somehow magically enhance the immune system so that we never (or almost never) get sick is a very old alternative medicine fantasy that takes a grain of truth and then vastly exaggerates it.

This kind of dietary dogma is often devoid of the scientific nuance that pervades modern immunology, especially in light of COVID-19s recent emergence and our evolving understanding of the virus.

Dr. David Robert Grimes, a cancer researcher, physicist, and author of The Irrational Ape, builds on that point, saying: dietary zealots often make vague statements about protecting ones immune system, but this is at best a truism and at worst mindless. He explained to Lifehacker that this thinking showcases a complete lack of understanding about immunology.

According to Grimes:

Boosting your immune system is often the last thing you want to do; ask anyone with an allergy, being attacked by their own immune system, for example. During Spanish flu, young healthy people died disproportionately because their immune system over-reacted. Not only do diet evangelists give too much credit to diets ability to modulate immune response, they fail to understand any subtlety whatsoever with it.

Its important to note that many of those who preach the dietary gospel are entrepreneurs or authors in their own right. Saladino peddles dietary supplements in addition to his book; an anonymous meat evangelist who goes by @KetoAurelius on Twitter sells beef liver strips along with a hyper-masculine mantra that lauds the supremacy of beef while casting doubt on the severity of the pandemic.

The appeal of healthy eating makes sense as a tantalizing alternative to the uncertainty posed by government-mandated lockdowns, school closures, and the economic calamity wrought by COVID in the face of paltry fiscal stimulus from the federal government. After all, changing your diet is relatively easy, and wouldnt it be great if all it takes is some moderate self-discipline to make a world of difference?

There is an alluring prospect here. It allows anyone who subscribes to this logic to believe theyre equipped with unspoken knowledge that the mainstream medical community is actively ignoring. According to Grimes, the notion gives [people] a sense of power and well-being: they know the causes and cures to disease, and thus they are effectively impervious to them. This sense of control is entirely illusory, but it often flatters the believers ego.

But consciously, or not, theres an implicit level of victim-blaming that necessarily comes with this kind of individualist approachthat whoever succumbs to COVID-19 must have been doing something wrong.

Gorski says theres a definite blame the victim vibe to these claims. They imply that its the victims fault if he dies of COVID-19 because he didnt eat right or live right. Of course, that leaves out the fact that the biggest risk factors for severe COVID-19 are unalterable: being male and increasing age.

Gorski points out that making individual dietary changes can, in fact, bode enormously positive results in terms of increasing overall metabolic health in the long term, but those lifestyle adjustments often take a huge amount of time.

He tells Lifehacker:

Its possible that by becoming less obese or by partially reversing type II diabetes or heart disease with diet, weight loss, and exercise, one might decrease ones risk of death from COVID-19, but that doesnt help NOW. Such interventions take months to years, not days to weeks.

While youre not going to be able to personally eradicate the spread of misinformation (thats an ongoing job for tech companies), you can equip yourself with enough to recognize all of its hallmarks: it often offers a reductive, quick-fix approach to a multi-faceted dilemma, valorizes individual efforts to protect themselves, sells various lifestyle products, and traffics in inflammatory rhetoric about the current slate of tools used to keep people safe in a pandemic.

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You Can't Beat COVID-19 With Diet, No Matter What the Internet Tells You - Lifehacker

Irritable bowel syndrome(IBS) affects approximately 11% of people worldwide. It is characterized by recurring episodes of abdominal pain, bloating and changes in bowel habits. IBS patients with mucosal inflammation and changes in the guts microbial composition are considered pre-IBD.

Antibiotic usage with high-fat diet is a risk factor

The study included 43 healthy adults and 49 adult patients diagnosed with IBS. The researchers measured fecal calprotectin, a biomarker for intestinal inflammation, of participants. Elevated levels of fecal calprotectin indicated a pre-IBD condition. The study identified 19 patients with IBS as pre-IBD.

The researchers found that all participants who consumed high-fat diet and used antibiotics were at 8.6 times higher risk for having pre-IBD than those on low-fat diet and no recent history of antibiotic use. Participants with the highest fat consumption were about 2.8 times more likely to have pre-IBD than those with the lowest fat intake. A history of recent antibiotic usage alone was associated with 3.9 times higher likelihood of having pre-IBD.

Our study found that a history of antibiotics in individuals consuming a high-fat diet was associated with the greatest risk for pre-IBD, saidAndreas Bumler, professor of medical microbiology and immunology and lead author on the study. Until now, we didnt appreciate how different environmental risk factors can synergize to drive the disease.

Shutting the cells powerhouse promotes gut microbial growth

Using mouse models, the study also tested the effect of high-fat diet and antibiotics use on the cells in the intestinal lining. It found that high-fat diet and antibiotics cooperate to disrupt the work of the cells mitochondria, shutting its ability to burn oxygen. This disruption causes reduction in cells oxygen consumption and leads to oxygen leakage into the gut.

The bodys beneficial bacteria thrive in environments lacking oxygen such as the large intestine. Higher oxygen levels in the gut promote bacterial imbalances and inflammation. With the disruption in the gut environment, a vicious cycle of replacing the good bacteria with potentially harmful proinflammatory microbes that are more oxygen tolerant begins. This in turn leads to mucosal inflammation linked to pre-IBD conditions.

The study also identified 5-aminosalicylate (mesalazine), a drug that restarts the energy factories in the intestinal lining, as a potential treatment for pre-IBD.

The best approach to a healthy gut is to get rid of the preferred sustenance of harmful microbes, Lee said. Our study emphasized the importance of avoiding high fat food and abuse of antibiotics to avoid gut inflammation.

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High-fat diet with antibiotic use linked to gut inflammation - Jill Lopez

Dear Readers: It seems that most Americans, including me, will be happy to put the year 2020 behind us. No doubt, it's been a tough year. It's difficult to focus on healthy eating during the holidays with so many sweets available, but the new year is just around the corner, and many people will resolve to eat healthier.

TheU.S. News& World Reportranks thirty-five diets every year. A panel of nutrition experts, made up of Registered Dietitians, Professors of Nutrition, and Medical Doctors, evaluates the diets. Assessment is based on seven categories: the ability to produce short-term and long-term weight loss, the ease of following the diet, the diet's ability to prevent heart disease and diabetes, its nutritional value, and its safety.

The #1-ranked diet is the Mediterranean Diet. By now, most of us are familiar with this diet. It is a plant-based meal plan rich in fruits, vegetables, whole grains, nuts, fish, and olive oil. Red meat is eaten no more than once a week, and red wine is often enjoyed with meals. This diet is associated with lower rates of cardiovascular disease (CVD) and diabetes than Western diets. It replaces saturated fat with monounsaturated fat found in olive oil and polyunsaturated fat found in nuts. It is likely the combination of foods in this diet that produces health benefits.

Pro:Allows a wide variety of foods

Con: Some of the dietary restrictions may be challenging.

The DASH (Dietary Approaches to Stop Hypertension) diet came in at #2. This meal plan originated in the 1990s when the National Institute of Health (NIH) funded research to determine if nutrition changes alone could lower blood pressure. Researchers found that dietary intervention reduced systolic blood pressure (top number) 6-11 points (1). The DASH diet is a well-balanced plan emphasizing fruits and vegetables, whole grains, low-fat dairy, and unsaturated fats. Meat is limited to 6 ounces a day, and salt is below 2300 mg per day. It even allows five servings of sweets each week. Alcohol is permitted in moderation, but remember, these beverages tend to be high in calories.

Pro: Well-balanced, so you're less likely to cheat when your body is adequately nourished.

Con: The restriction in sodium, while very healthy, takes planning and adjustment since we are surrounded by high-salt convenience foods

The Flexitarian Diet, rounding out the top three, is a vegetarian diet that allows meat once in a while. The term "flexitarian" was coined by dietitian Dawn Blatner Jackson. On this diet, you get the health benefits of a vegetarian diet and the satisfaction of a steak when you are craving meat. In her book, Jackson outlines three stages of the diet that gradually decrease the amount of meat in your diet. The goal is to focus on eating more plant foods. Moderate alcohol intake is allowed (2).

Pro: You may save money on your grocery bill since you're not eating less meat. You can also buy your fruits and vegetables at the local farmer's market to save a buck.

Con: The diet could be low in iron.

All of these diets focus on lifestyle changes, which evolve gradually. It takes time. Fortunately, when we eat better, we feel better, giving us encouragement to carry on. Another thing these diets have in common is they all emphasize fruits, vegetables, and whole grains. A healthy diet is well-balanced and allows a variety of foods from all food groups.

Until next time, be healthy!

Dear Dietitian

Leanne McCrate, RDN, CNSC, is an award-winning dietitian based in St. Louis, Missouri. Her mission is to educate consumers on sound, scientifically-based nutrition. Do you have a nutrition question? Email her today atdeardietitian411@gmail.com. Dear Dietitian does not endorse any products, health programs, or diet plans.

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Dear Dietitian The best diets of 2020 - Kiowa County Press

Harry Shum Jr. is a man of many hats. He's known for his acting on Glee, dancing in Step Up, and taking on lead roles in films like All My Life. So, its no surprise that he has to maintain a healthy lifestyle in order to keep up with it all. Mens Health recently caught up with the Costa Rican-born actor in his Los Angeles home to get an inside look at his gym and fridge to discuss how he stays in shapeand why restraint is key for his sanity.

The 38-year-old does pretty well with keeping a clean diet. Some essentials you can find in his fridge: oat milk, berries, coconut milk yogurt alternative, Daves Killer Bread, and vegan kimchi. Although, he does admit that he has some strange (but still relatively healthy) eating habitslike snacking on spring mix salad just like a bag of chips, eating frozen bananas for the ice cream-like texture, or turning to sardines for comfort food.

I would never say no to any food unless theres so many preservatives and its just like fake food, said Shum. I like to eat real food as long as its good and done in moderation.

Men's Health

When it comes to staying fit, Shum works out about four or five times a week in what he calls his sanctuary of a home gym, always starting off with 10 minutes of meditation before his strength training. Youll only catch him doing an intense workout about once or twice a week though. On those days, hes working up a sweat until he literally cant lift anymore.

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When I was in my twenties and even my teens, I worked out way too hard and worked out to impress, he said. Now, Im just doing it for myself and my health and not pushing myself 100% because nobodys got time for that.

Shum's philosophy is: He works out to eat. He makes sure to get in his reps of cardio so he can order his favorite burger at In-N-Out. Shum has a personal trainer when working for movies or TV shows but takes their tips and incorporates them when he's grinding in the gym on his own to ensure his body is always ready for anything.

As an actor, you might have to get super skinny or gain a lot of weight," he said. "So, maintaining and just keeping a point where I can go one way or the other is my goal right now.

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Harry Shum Jr. Talks His Gym Routine and Diet - menshealth.com

A cutting diet reduces a persons calorie intake to lose body fat while maintaining muscle mass. This diets meals include lean meats, yogurts, and whole grains.

Bodybuilders and fitness enthusiasts often use a cutting diet after a bulking phase to achieve a leaner physique.

A cutting diet, also sometimes referred to as shredding, aims to help someone lose fat and maintain muscle.

Bodybuilders and fitness enthusiasts typically use the cutting diet as a short-term program before an event, competition, or as part of their training plan.

People use a cutting diet in combination with lifting weights. Weightlifting helps them maintain their muscle mass while they cut calories.

Competitive bodybuilders typically follow a cutting diet for 24 months.

A person can decide the duration of a cutting diet according to their individual needs, but it is not a long-term diet.

Bodybuilders usually go through a bulking phase before a cutting diet.

Bulking allows a high-calorie, protein-rich diet with intense weightlifting to bulk up a person and increase muscle mass.

During this phase, it is crucial to consume more calories than the body needs to maintain its weight, to use these excess calories to build new muscle.

Nutrition and fitness professionals call this creating a caloric surplus.

Bulking up usually results in a person gaining some weight from fat as well as muscle.

The cutting phase aims to eliminate the fat gained during the bulking phase while retaining as much muscle mass as possible.

To achieve weight loss, a person needs to use more energy than they consume. Nutrition and fitness experts call this creating a caloric deficit.

A person should first work out how many calories they need according to their sex, age, and size, then determine their calories per day to lose weight.

During the cutting period, a persons body mass decreases, and their metabolism adapts. They need to adjust the number of calories they consume to account for this.

Below is a summary of dietary recommendations that people can use in a cutting diet. The suggestions are primarily from a 2014 review analyzing preparations for bodybuilding contests.

It is important to note that dietary needs may vary from person to person.

According to the International Society of Sports Nutrition (ISSN), a person should space protein intake evenly at 34 hour intervals throughout the day and within 2 hours following exercise.

The ISSN also recommend eating protein with carbohydrates before exercise, after exercise, or both.

The amount of protein that someone requires after a workout can depend on the size and timing of any meals they eat beforehand.

Specifically for bodybuilding, evidence suggests that meal frequency should be moderate with 36 meals a day, each with at least 20 grams of protein.

Some people choose to have cheat days or refeed days on a cutting diet.

Cheat days allow a person to have occasional indulgences, which could be helpful, for instance, when eating out.

Refeed days involve eating more carbohydrates to increase energy and performance.

A 2017 survey suggests that people can achieve better fat loss and muscle retention with refeed days.

People should plan any cheat or refeed days into their diet carefully to continue eating a healthful diet and working towards their goals.

Sports nutrition guidelines recommend a nutritionally, complete, balanced diet.

A person should eat a varied diet to ensure they receive essential vitamins and minerals from food. As well as supporting general health and well-being, essential nutrients are critical for energy and recovery.

Foods to include as part of a cutting diet include:

People should also make sure they are adequately hydrated.

The following tips could help a person who wishes to take part in a cutting diet:

A cutting diet can help someone lose fat while maintaining muscle.

A person can plan a cutting diet based on their calorie needs and use a fitness app to track their meals and macronutrients.

A person should also incorporate resistance training and weightlifting into their regimen to minimize muscle loss during the cutting phase.

It is essential to eat a varied diet for health and only follow a cutting diet over the short term.

Restricting foods on a long-term basis could lead to disordered eating.

Read more:
What a cutting diet is and how to follow it - Medical News Today

It goes without saying that there are aton of diets out there. From the keto diet to intermittent fasting to the fruitarian diet, how is one supposed to choose which is the best for their lifestyle? Well, as with all things, when in doubt, call on the experts.

For the past decade, U.S. News & World Report has released a yearly diet ranking created largely by a panel of nationally recognized health experts. Together, they rated 35 different diets in the seven following categories:

The categories weren't weighted equally. For example, long-term weight loss goals were given twice the weight of short-term weight loss goals in the ranking because the best diets should be sustainable for years so you can keep weight off. After all, a good diet should be a lifestyle, right? Here, according to the experts, are the 11 best diets for overall health that you can pick up this year. Read on, and for more on how to eat healthy, you won't want to miss these Simple Ways to Start Losing Weight Immediately, According to Science.

For the third year in a row, the Mediterranean diet has topped the ranks as the very best diet for overall health. Why? The diet calls for reduced consumption of red meat, added sugars, and saturated fat. Instead, this diet recommends prioritizing consumption of fruits, vegetables, nuts, and lean proteins, such as fish. As a result, it's the most effective diet with regard to staving off chronic disease while also promoting both heart and brain health and weight loss. A clear winner indeed!

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Both the DASH diet and the Flexitarian diet clock in as the second-best diets overall. DASH is an acronym for "dietary approached to stop hypertension" and is promoted by the National Heart, Lung, and Blood Institute. The diet has been around since the 1990s and was created, as its name suggests, to help folks manage high blood pressure. DASH calls for increased consumption of low sodium, high-fiber foods and discourages foods that are high in saturated fat, sodium, and added sugars. While following this diet, the goal is to cap sodium at 2,300 milligrams per daywhich is the daily recommended allowanceat first and then eventually lower that number to 1,500 milligrams. If you're interested in trying it, take a look at The Ultimate Guide to Exactly What Foods You Can and Can't Eat on the DASH Diet.

The Flexitarian diet has been incredibly popular in 2020and for good reason: As the name suggests, it's a flexible approach to a vegetarian diet. In other words, this diet allows you to still eat meat but just to eat it occasionally. There aren't any strict rules for this diet, either, which makes it easier to follow. It does, however, encourage increased consumption of produce, which is associated with a reduced risk of heart disease, diabetes, and cancer. To see if you should try this diet, check out9 Warning Signs You're Not Eating Enough Vegetables.

Formerly known as the Weight Watchers, the WW diet is a holistic way to shed pounds and increase cognizance about where calories come from. On the WW diet, you download the app to access the diet's very own SmartPoints system, which tracks the food you consume, your activity levels, and any changes in your weight. Each food is awarded a different number of points. For example, foods with higher sugar and saturated fat content cost more points than those with less fat and more protein. The key is to stay within your allotted amount of points each day. Then, you'll see the weight come off gradually and consistently.

Three diets tied for the fifth-best diet, the first of which is the Mayo Clinic Diet. There are two main parts to this diet: Lose It! and Live It! The first phase lasts for two weeks and is designed to kickstart weight lossfast. We're talking about dropping six to 10 pounds in two weeks. The next phase focuses more on how to alter this diet into a sustainable lifestyle. Knowledge about food choices, portion sizes, and exercise habits is offered during this period, and weight loss becomes more steady at just one to two pounds per week.

Aptly named, the MIND diet calls for eating foods that promote brain health. More specifically, it marries the Mediterranean and DASH diets (there's where the name MIND comes from) and encourages the consumption of anti-inflammatory food such as leafy greens, nuts, and berries. All these foods, and others, may decrease the person's chances of developing Alzheimer's disease.

This diet stems from the book The Ultimate Volumetrics Diet, meant to teach readers about energy density and also to learn how to combat hunger. In the Volumetrics diet, food is divided into four categories. Category one is made up of very low-density foods including non-starchy fruits and vegetables, non-fat milk, and broth-based soup. Category two is made of low-density foods such as starchy fruits, veggies, grains, legumes, and low-fat dishes. Category three consists of medium-density foods such as meat, cheese, pizza, French fries, salad dressing, and even ice cream. Category four is made of high-density foods such as chips, butter, nuts, cookies, and oil. The idea is to learn how to swap out foods for healthier options based on their density.

We know what you're thinking, and, no, this diet does not stand for tender, love, and care. Instead, TLC stands for "Therapeutic Lifestyle Changes." Created by the National Institute of Health's National Cholesterol Education Program, this diet is geared toward helping people lower their cholesterol levels. The idea here is to eat high-fiber foods such as fruits, vegetables, whole-grain cereals and pasta, and lean meat.

The Nordic diet is inspired by Scandinavian culture and tradition. There are 10 specific concepts that make up the steps of this diet: (1) Eat more fruits and vegetables every day. (2) Eat more whole grains. (3)Include more foods from the seas and lakes. (4)Choose high-quality meatbut eat less meat overall. (5)Seek out more food from wild landscapes. (6)Use organic produce whenever possible. (7) Avoid food additives. (8)Base more meals on seasonal produce. (9) Consume more home-cooked food. (10) Produce less waste.

Also tied for the ninth-best overall diet is the Ornish diet, which is the brainchild of Dr. Dean Ornish. The key to this diet discourages eating foods that have a lot of fat, refined carbohydrates, excessive caffeine, and animal protein. In addition, the diet calls for a balance of aerobic, anaerobic, and flexibility exercises. Stress management through yoga and meditation and exercise, in general, are both pivotal parts of what makes this diet effective.

Last, but certainly not least, is the vegetarian diet, which as you probably already know, includes some variation. For example, the most popular version is the lacto-ovo route, which allows for the consumption of dairy products and eggs. For more ways to lose weight, don't miss these15 Underrated Weight Loss Tips That Actually Work.

Read more:
The Healthiest Diets of 2020, According to Experts | Eat This Not That - Eat This, Not That

The ruling Liberal Democratic Party is looking to call former Prime Minister Shinzo Abe to appear in the Diet to address allegations that his camp illegally used political funds to pay for dinner parties, sources with knowledge of the matter said Thursday.

The move is aimed at avoiding a public outcry over the scandal that could erode support for Abes successor, Yoshihide Suga, the sources said. Abe, who stepped down in September but remains an LDP lawmaker, could make an appearance before the end of the year, they said.

Opposition parties have demanded that Abe answer allegations that a group that manages his political funds paid more than 9 million between 2015 and 2019 to cover part of the cost of dinner parties held at luxury hotels and attended by voters from his constituency in Yamaguchi Prefecture.

Tokyo prosecutors are investigating the case and one of his aides has reportedly admitted to not keeping legally required records of income and expenditures related to the dinner parties, which were held on the eve of the governments annual cherry blossom-viewing parties.

Abe, who while in office had repeatedly denied any impropriety, is expected to apologize for making what turned out to be false statements to the Diet, according to the sources.

The LDP is considering calling the former prime minister to an out-of-session parliamentary meeting instead of waiting for the start of the regular session on Jan. 18, the sources said, in order to avoid a drawn-out ordeal that could hurt the party in the next House of Representatives election.

A date is expected to be set after deliberation with the Constitutional Democratic Party of Japan and other opposition forces.

A Kyodo News poll conducted this month showed even among LDP supporters, 53.1% of respondents thought Abe should be made to give an explanation in the Diet compared with 43.1% who saw it as unnecessary.

Meanwhile, the Suga administration has seen its approval ratings plummet due to dissatisfaction with its response to the coronavirus pandemic, with a separate graft scandal involving two former farm ministers also giving cause for concern.

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LDP may summon Abe to the Diet over dinner party scandal - The Japan Times

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Understand dairy's role in the flexitarian diet - dairyfoods.com