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The ancient Greeks were on to something when they referred to olive oil as an "elixir of youth and health." Centuries later, research offers evidence about the benefits of olive oil in our daily diets.

Consuming more than half a tablespoon of olive oil a day may lower heart disease risk, a 2020 study found. And earlier this year, researchers reported in the Journal of the American College of Cardiology that people who ate more than half a tablespoon per day had lower rates of premature death from cardiovascular disease, Alzheimer's disease and other causes compared to people who never or rarely consumed olive oil.

"Olive oil is the hallmark of the Mediterranean diet, and its link to lower mortality is well established in southern European countries. But this is the first long-term study to show such a health benefit here in the U.S.," said Dr. Frank Hu, the study's senior author and a professor of nutrition and epidemiology at Harvard T.H. Chan School of Public Health in Boston.

Among all edible plant oils, olive oil has the highest percentage of monounsaturated fat, which lowers "bad" LDL cholesterol and increases "good" HDL. It's been shown to lower blood pressure and contains plant-based compounds that offer anti-inflammatory and antioxidant properties known to reduce the disease process, including heart disease.

Olive oil is derived from the fruit of the olive tree, cultivated mainly in the Mediterranean for over 5,000 years. Spain is by far the largest producer of olive oils in the world, followed by Italy and Greece. In the 18th century, Spanish missionaries brought olives to California and planted them along the coast. Today, over 40,000 acres of olive trees grow exclusively for oil in California, Arizona, Georgia, Florida, Oregon and Hawaii. Just 5% of the 90 million gallons of olive oil consumed annually in the U.S. are produced here, according to the American Olive Oil Producers Association.

Several grades of olive oil are found on store shelves in the U.S., from regular to extra virgin olive oil commonly known as EVOO. EVOO is the staple fat source for the Mediterranean diet, considered one of the healthiest dietary patterns and a diet emphasized by the American Heart Association for preventing cardiovascular disease.

EVOO is the fatty fraction of olive juice extracted only by mechanical and physical processes without any refinement. It's the lack of refinement that maintains both its sensory and health properties. "First-pressed" and "cold-pressed" are terms that emphasize the EVOO is an unrefined, natural product that has undergone a single, simple milling process without any processing to alter its quality.

Regular olive oil, on the other hand, has been refined, bleached, deodorized and then blended with 5% to 15% EVOO. "Pure" or "light" are marketing terms used for olive oil that has been refined and mixed with a small amount of EVOO to yield a product that's lighter in flavor, aroma or color.

Hu's recent study did not differentiate between grades of olive oil, but he said European studies have shown better health results with EVOO which has a higher amount of plant compounds and antioxidants than other edible oils. Hu said future research may compare the different grades of olive oils for beneficial effects.

When cooking, olive oil can be a healthy substitute for butter, margarine and other types of fat. In Hu's study, for example, replacing unhealthy fats with olive oil was associated with a lower risk of dying. "Olive oil is a much healthier replacement for dietary fats, especially animal fats," Hu said.

Other liquid vegetable oils make good substitutes, too. Strong evidence demonstrates the heart-healthy benefits of soybean, canola, corn, safflower, sunflower and other plant oils.

According to Christopher Gardner, director of nutrition research studies at Stanford Prevention Research Center in California, no single food or nutrient has as much health impact as the whole dietary pattern.

"A moderate amount of plant-based fat and reduced intake of refined grains and sugars are important goals for any healthy dietary pattern," said Gardner.

EVOO can be more expensive than other vegetable oils, so it works well to keep several healthy plant oils on hand for different uses.

Since EVOO has a fragrant aroma and strong flavor, its best uses may be to dress salads or vegetables, in place of butter on whole-grain bread, or in Thanksgiving's mashed potatoes. Canola oil is virtually flavorless, so it tends to work well in baked goods. Other plant oils can be used for sauteing, marinades and more.

If you have questions or comments about this American Heart Association News story, please email [emailprotected].

Link:
The benefits of adding a drizzle of olive oil to your diet - American Heart Association News

Coronary heart disease (CHD) is the leading cause of morbidity and mortality in the United States (US) and worldwide.According to estimates, 85.6 million Americans have cardiovascular disease (CVD), and the number is continuing to rise [1]. Healthy lifestyle choices may reduce the risk of myocardial infarction by more than 80% with nutrition playing a key role [2].

The refusal to eat meat (red meat, poultry, seafood, and the flesh of any other animal) is known as vegetarianism [3]. Vegetarians may be classified as vegans, pesco-vegetarians, lacto-vegetarians, lacto-ovo-vegetarians, and flexitarians [4,5]. Vegans avoid using or eating any animal products [4,5]. Pesco-vegetarians consume fish and other seafood [4,5]. Lacto-vegetarians eat dairy products; lacto-ovo-vegetarians eat dairy products and eggs [4,5]. Flexitarians occasionally or even once a week eat meat [4,5]. A plant-based diet is low in cholesterol, fat, animal products, salt, and sugar[6]. By way of dietary advice, well-planned vegetarian diets should be promoted as having advantages for preventing and reversing atherosclerosis and lowering risk factors for CVD [2].

Growing research points to health benefits and possible cardiovascular advantages of plant-based diets and eating habits that prioritize plant-based foods while reducing animal products [7]. Many studies have discovered that plant-based diets, particularly those abundant in high-quality plant foods including whole grains, fruits, vegetables, and nuts, are linked to a decreased risk of cardiovascular events and intermediate-risk factors [7,8]. The objective of this review is to determine the association between a vegetarian diet and CHD.

Over time, a lot of studies have been carried out on the prevalence of CHDs and various factors that predispose people of different races and ages to these diseases. Various modifications have been implicated over time in reducing the incidence and prevalence of these diseases. One of these is the application of a vegetarian diet.

Search Strategy

This review article was conducted using the scale for the assessment of non-systematic review articles (SANRA). We searched two databases: EMBASE (Excerpta Medica database) and PubMed (MEDLINE) using specific search terms. Search terms used were vegetarian diet AND ischemic heart disease AND cardiovascular disease. We searched for recent articles; hence, we used articles written from 2012 to 2022.

Inclusion Criteria

Original articles in the English language, from 2012 to 2022, related to the study's objectivewere included.

Exclusion Criteria

Review and commentary articles, articles older than 10 years, and articles not written in English language were excluded.

Our data search returned a total of 287 articles. These were screened for relevance to the objective, which resulted in six articles (Figure 1). Four of the six articles were observational studies and the other two were randomized studies. The articles reviewed provided the effects of vegetarian diet on CHD. The articles also revealed that adherence to a plant-based diet was inversely related to the incidence of heart failure risk and that vegetarian diet is beneficial for secondary prevention of CAD via modulation of lipid profile, reduction in BMI, and patients having a high concentration of plasma antioxidants micronutrients in their system. Also, it was seen that consumption of a plant-centered diet starting in young adulthood is associated with a lower risk of CVD by middle age (Table 1).

In a randomized cross-over study by Djekic et al., it was discovered that subjects with ischemic heart disease (IHD) experienced a reduction in oxidized low-density lipoprotein cholesterol (LDL-C) after being placed on avegetarian dietfor four weeks [9]. There was also a reduction in their cardiometabolic risk factors compared to their counterparts on an isocaloric meat diet (meat diet of the same calorie) [9]. This reduction in oxidized LDL-C has been attributed to the presence of a particular baseline gut microbiota rich in several genera of the families Ruminococcaceae and Barnesiellaceae in these individuals [9]. These gut microbes play important roles in the clearance of intestinal infections and immunomodulation [14]. Ordinarily, the conversion of LDL-C to its oxidized form enhances the formation of fatty streaks and the formation of atherosclerotic plaques [15]. People who suffer from IHD have a reasonably high level of oxidized LDL-C than people free from IHD [14]. Thus, even when on medical therapy, a vegetarian diethelp lowers the level of oxidized LDL-C in people with IHD. This was confirmed when four weeks of a vegetarian diet lowered the level of oxidized LDL-C in subjects with IHDwith a meat diet, who were also being treated with percutaneous coronary intervention (PCI) [9].Furthermore, coronary artery disease(CAD) patients on standard medical therapy, who were placed on a four-week vegetarian dietshowed a favorable and significant impact on plasma lipids, particularly sphingomyelins (SMs), alkyl phosphatidylcholine (O-PC), phosphatidylcholine (PC), and triglycerides (TGs) compared to isocaloric meat diet. Additionally, data from high-throughput lipidomics connected a vegetarian diet to the presence of long-chain polyunsaturated TGs in high concentrations and the absence of lipotoxic lipids such TGs with saturated fatty acyl chains [16]. According to another study, CAD patients had lower amounts of unsaturated TGs in their epicardial adipose tissue than persons without the condition[17].Generally, vegetarian diet improves plasma lipid profile by reducing the level of lipotoxic lipids species.

In another prospective cohort study conducted by Choi et al., a plant-centered over the long term was linked to a 52% decreased risk of incident CVD in people who were tracked since young adulthood [11]. Additionally, a 13-year rise in the quality of a plant-based diet was linked to a 61% decreased risk of CVD occurrences in the next 12-year period [11]. However, since there are other risk factors relevant to the incidence of CVDs, the timing and length of exposure to these risk factors may differ in how this illness manifests in adults. As a result, an assessment in middle or advanced age may not provide a comprehensive view of the whole spectrum of illness development in adulthood. This study demonstrated a link between a higher quality plant-based diet starting in early adulthood and a decreased risk of CVDs in adulthood[11]. Social parameters like race and educational background were also found to be mediators of the relationship between a plant-based diet and CVD incidence. A proposed mechanism of how a plant-based diet may reduce CVDs incidents is the trapping of free radicals which leads to a reduction in reactive oxygen molecules thereby preventing tissue damage. This successful endeavor has been linked to substances like phenolics, carotenoids, tocopherols, and ascorbic acid, which are plentiful in nuts and seeds, fruits, vegetables, and whole grains[18].

In a randomized controlled studyusing low-fat food plant-based diet in a community for obesity, IHD, or diabetes done by Wright et al., a reduction in BMI, cholesterol, and other risk factors was achieved [10]. The dietary approach included whole grains, legumes, vegetables, and fruits [10]. Participants were advised to eat until satiation and no restriction on total energy intake was placed. Participants were asked to not count calories. A diet chart was provided to participants outlining which foods to consume, limit, or avoid. Starches such as potatoes, sweet potato, bread, cereals, and pasta were also encouraged to satisfy their appetite and they were asked to avoid refined oils (e.g. olive or coconut oil), animal products (meat, fish, eggs, and dairy product, high-fat plant foods such as nuts and avocados, and highly processed foods. Participants were encouraged to minimize sugar, salt, and caffeinated beverages [10]. Daily vitamin B12(methylcobalamin) supplements (50g) were also provided for participants.This study was said to have had better weight reduction in six and 12 months compared to studies that do not impose calorie restrictions and frequent activity requirements.Participants in this study were focused on a whole food plant-based diet and this was attributed to the low energy density in the food consumed [10].

Shah et al, contrasted the effects of the American Heart Association's (AHA) recommended diet on CHD with those of a vegan dietin a prospective study design [1]. In patients with established CHD receiving medical treatment that followed guidelines, this research showed a considerably higher decrease in highly-sensitive C-reactive protein (hs-CRP) with a vegan diet compared to the AHA's diet recommendation. A risk indicator for serious negative cardiovascular outcomes in CHD is hs-CRP [19]. However, there was no significant difference in the degree of weight loss and waist circumference[1]. In a study of 46 patients with CHD who were assigned to a one-month vegan diet regimen with prepared meals and stress management, it was established that there was a resulting decrease in plasma cholesterol [20].Astudy analyzed the outcomes of the MultiSite Cardiac Lifestyle Intervention Program [19] and encompassed 56 CHD patients and 75 patients at risk for CHDs using a low-fat, plant-based diet, exercise, whole foods, stress management, and group support sessions. Over the course of the three months of this intervention, it was seen that waist-hip ratio, CRPs, BMI, insulin concentration, and lipid profile all decreased.

Navarro et al. demonstrated that a vegetarian diet is associated with decreased concentration of myeloperoxidase (MPO), metalloproteinase (MMP-9 and MMP-2), and tissue inhibitor of MMP (TIMP-1)/MMP-9 ratio when compared with omnivores in apparently healthy individuals [12]. The reduced concentration of these cardiovascular biomarkers has been linked to a high intake of fruits and vegetables with a reduced concentration of circulating neutrophils and leucocytes in vegetarians compared to omnivores. In metabolic syndrome and diabetes, there is an associated high concentration of leucocytes, which is also associated with high activity of MMP, cardiovascular dysfunction, and remodeling [12]. This study reiterates the association between a high intake of vegetarian meals and its associated reduced biomarkers of CVDs.

Cengiz1 et al., were able to elaborate on the general fact that a vegetarian diet reduces the risk of CVDs, a fact related to low saturated fat and cholesterol content [21]. Soy protein contains isoflavones and polyphenols, which are bioactive compounds that have been implicated in the reduction of low-density lipoprotein (LDL) levels which is important in atherosclerosis pathogenesis [22]. Studies on Isoflavones have shown that this compound is responsible for arterial vasodilation and the reduction of serum cholesterol in animal models [23]. It also inhibits atherosclerosis in postmenopausal monkeys [23]. It has been shown that vegetarian diets lower blood pressure and deaths from CHD and stroke decline when blood pressure levels drop [21].

According to Kahleova et al., the advantages of a vegetarian diet include lowering CVD risk factors and benefits in preventing atherosclerosis[2]. Blood vessels are lined with the endothelium, which helps in regulating angiogenesis and vascular tone as well as preventing leucocyte adhesion. Various adverse factors have been implicated in abnormal endothelial function; some of these are sedentary lifestyle, western diet type, hypertension, and inflammation. In a nutshell, a diet rich in meat has been associated with compromised endothelial function while high fruit and vegetable intake is associated with improved endothelial function [24]. As a matter of fact, the compromised endothelial function has been noted to improve with a vegetarian diet. Apart from CRP, other inflammatory biomarkers like interleukin-6 and soluble intercellular adhesion molecule-1 have been shown to reduce in the serum with plant based-diet [25]. These inflammatory biomarkers have been implicated in various CVDs, thus, plant based-diet plays a positive role in reversing the pathophysiology of these diseases. Increased level of trimethylamine N-oxide (TMAO) has also been associated with the risk of myocardial infarction, stroke, or even death [26].An organic substance produced by the gut bacteria is called TMAO and is a culprit which promotes atherosclerosis through the accumulation of cholesterol in foam cells [26]. Dietary phosphatidylcholine and carnitine, which are plentiful in a variety of food sources, such as eggs, dairy products, and red meat, are then used in its hepatic metabolism of it. Vegetarians' gut microbiome generates less triethylamine, which is the precursor of TMAO, thus, a consequential reduction in the incidence of CVDs [27].

This review demonstrated its strength in its ability to explore the effects of a vegetarian diet on CHD.Across all selected articles, the impact of the reduction in the risk factors associated with CHD was also demonstrated. The limitations observed include the following: studies conducted in clinical settings could have observer bias because of the possible influence of the researcher's expectations. Also, the causal relationship between a vegetarian diet and CHD could not be appreciated in the included articles that were observational studies.Another limitation was the attrition effect, as most of the patients were lost to follow-up and they may be underreporting dietary intake among participants. There is a need to use a population size that reflects the effects of a vegetarian diet on CHD across race, sex, and socioeconomic classification.

An increase in sensitization and education efforts is imperative to ensure that people are appropriately informed about this great option to improve their quality of life significantly. Beyond education, however, is the issue of accessibility. Good quality, organic whole foods are very expensive and most times outside the budget range of most families, and these disparities are even more glaring when you examine them by racial demographics.Working on subsidizing the prices of good quality foods to improve accessibility in addition to education will go a long way towards encouraging more people to adopt a vegetarian or vegan diet.

View post:
A Comprehensive Review on the Effects of Vegetarian Diets on Coronary Heart Disease - Cureus

Menopause is a time of a lot of changes, including to the way your body looks and feels. That can lead to weight gain in some womenand theres a diet that specifically aims to combat this. Its called the Galveston diet, and its gaining in popularity.

The diet was founded by a doctorMary Claire Haver, M.D.and it sounds good in theory. Among other things, it promises to help increase longevity and create healthy habits for people in perimenopause and menopause.

But is this legitimate? Can a special diet help you combat menopausal weight gain and help keep you healthy during this transition? Heres what experts think.

The Galveston diet is a weight loss program thats specially designed to fend off and fight menopausal and perimenopausal weight gain. The diet using a combination of anti-inflammatory foods and intermittent fasting, according to its website, although details are scarce.

The diet focuses on whole foods, while encouraging followers to cut back on processed foods, artificial ingredients, and added sugars.

You can choose from two different plansGold ($99) and Signature ($59). Signature gives you a Companion Guide and meal plans, while the Gold plan includes those, along with a Move Mini-Course, The Daily Recharge Journal, and a Savor It: The Galveston Diet Recipe Collection.

The diet focuses on anti-inflammatory foods. That means things like fruits, veggies, whole grains, healthy fats, and lean proteins are all on the menu.

Highly processed foods, along with foods that have high levels of added sugar are discouraged. Sample menu items include things like a blueberry and spinach collagen smoothie, chicken romaine salad with avocado, shrimp scampi with zucchini noodles, and beef-stuffed portobello mushrooms.

You also have access to some supplements, if you feel you need them. (The diet is careful not to push them.)

Yes, but experts have some reservations. There are aspects of this diet that are very sound because it promotes healthy eating habitseating whole foods, healthy fats, and vegetables while avoiding processed foods, says womens health expert Jennifer Wider, M.D. But, she adds, the diet is potentially expensive to keep up with, given some of the ingredients.

For the cost of the service youre given at your own pace meal plans and access to supplements, which seems to imply there will be little support beyond this, says Scott Keatley, R.D. a nutritionist and co-owner of Keatley Medical Nutrition Therapy. Otherwise, it appears to be very similar to a Mediterranean-type diet.

Ultimately, this diet is a combination of other popular diets without any scientific evidence to support its claims that it will help menopausal women with weight loss, says Keri Gans, R.D., author of The Small Change Diet.

Hormonal shifts like a drop in estrogen causes a tendency to have weight gain during the menopausal period, says Christine Greves, M.D., a board-certified OB/GYN at the Winnie Palmer Hospital for Women and Babies. As a result, she says, you need to pay attention to ones diet and activity level and adjust it to keep that trend of weight gain from occurring.

But, Dr. Greves points out, there arent any good studies on the Galveston diet so its hard to know if going on this diet actually does anything for you.

The Galveston diet isnt your only possibility for combating menopausal weight gain. Jessica Shepherd, M.D., an ob-gyn in Texas and founder of Sanctum Med Wellness, recommends the following:

What Ive seen work well is moving more, but not just tons more cardio, says Jessica Cording, R.D., author of The Little Book of Game-Changers. Its incorporating a combination of cardio and weight-bearing activity. Adding more fiber and protein to your diet and limiting alcohol can also help, she says.

If youre worried about menopausal weight gain, its really a good idea to talk to your doctor about whats happening with you, Dr. Greves says, and you may want to consider looping in a registered dietitian. They should be able to help offer personalized guidance.

Korin Miller is a freelance writer specializing in general wellness, sexual health and relationships, and lifestyle trends, with work appearing in Mens Health, Womens Health, Self, Glamour, and more. She has a masters degree from American University, lives by the beach, and hopes to own a teacup pig and taco truck one day.

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What Is the Galveston Diet? Experts Break It Down - Prevention Magazine

Early Jurassic ichthyosaur juveniles show predatory specialisations, scientists at the University of Bristol have revealed.

Their findings, published today in Journal of Anatomy, suggest that physical differences in their snouts show they evolved to have different diets and were not competing for the same resource.

Ichthyosaurs, the classic sea dragons, were dolphin-shaped marine predators that fed on fish and squid-like swimming shellfish. The ichthyosaurs of the Lower Jurassic, some 185 million years ago, are renowned because the first specimens were found over 200 years ago at Lyme Regis in southern England, by the celebrated fossil collector and palaeontologist Mary Anning. Some of her specimens have long, slender snouts and others have short, broad snouts.

Functional studies need excellent three-dimensional specimens, said Matt Williams of Bath Royal Literary and Scientific Institution, and the Lower Jurassic ichthyosaur fossils from Strawberry Bank in Ilminster are just that. Mary Annings fossils are amazing, but they are mostly squashed flat.

Our idea was to CT scan the specimens, said Dr Ben Moon, of Bristols School of Earth Sciences and a supervisor of the study. The scans allow us to make a detailed, 3D model of the skull in the computer, and it can then be tested for the likely forces experienced during biting.

After we had the models, we could stress test them, said supervisor Andre Rowe. We tested and confirmed the hypothesis that the slender-snouted ichthyosaur had a quick but weak bite, and the broad-snouted ichthyosaur had a slow but powerful bite.

Confirming the supposition was important, added author Professor Michael Benton. Its important we apply rigorous scientific approaches such as these engineering analyses. The two species of ichthyosaur presumably chased fast-moving prey (the fast biter) and slower, tough-shelled prey (the slow, powerful biter).

Sarah Jamison-Todd, who completed the work as part of her MSc in Palaeobiology said: I learned about CT scanning, model construction, and biomechanical testing using standard engineering software that is used to test how buildings and large structures bend.

Prof Benton concluded: Modern predators like sharks and killer whales tend to eat anything they can, so it is exciting to be able to show that in the Jurassic there were definite specialisations. The work can be extended to explore other marine reptiles such as plesiosaurs and crocodiles, so we get a detailed picture of these amazing and alien worlds of the Jurassic oceans.

Paper:

Dietary niche partitioning in Early Jurassic ichthyosaurs from Strawberry Bank by Sarah K. Jamison-Todd, Benjamin C. Moon, Andre J. Rowe, Matt Williams, and Michael J. Benton inJournal of Anatomy.

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October: Ichthyosaurs diet | News and features - University of Bristol

Americans love to eat out, yet research from The Hartman Group shows how restaurant offerings often present challenges to individual eating approaches.

By Laurie Demeritt Published: October 3, 2022

Americans love to eat out, and yet recent research The Hartman Group found in our Modern Approaches to Eating report details how restaurant offerings often present challenges to individual eating approaches (notably diets) as well as decisions that relate to ordering take out and celebrating.

We found that with all the issues relating to managing a healthy weight today as voiced by consumers (45% say are trying to lose weight), many believe that unchecked indulgence in treats, high-calorie beverages, and restaurant food is most often the culprit when they feel their diet has worsened. In fact, 3 in 10 consumers say their diets have gotten worse since prior to COVID-19 because they eat out more often.

While eating out more often has certainly benefited a restaurant industry struggling to work its way out of pandemic and economic-driven headwinds, our report finds that use of restaurants typically a site of more leniency and indulgence when it comes to health and wellness influence 35% of dieters to say they often do not adhere to their diets when dining out, followed by 22% who say the same when ordering take-out or delivery.

Much of the departure from normal eating behavior rests on the fact that restaurant occasions are often viewed as special instances where consumers feel like they can or should cheat or indulge. This often places foodservice-sourced occasions outside of the normal constraints of a consumers particular eating approach. As such, restaurants can also be viewed as a site of temptation that consumers may try to avoid when sticking to their specific diet or when a specific eating approach is a priority.

The research finds that for consumers pursuing specific diets and eating approaches across diets, dining out is a top situation when eating rules are set aside, though the specific challenges with dining out differ by diet. For diets that rely on the inclusion or exclusion of specific types of food (e.g., low carb, whole foods, free-from, vegan or vegetarian), the right options may simply not be available on the menu. For example, among consumers who say they followed a low-carb diet in the past year, 27% say a major challenge to their diet is restaurants often not offering the right food.

When consumers choose to pursue a specific diet or eating approach, their own willpower is just one of many factors they must contend with. Some of the most complex and intractable challenges that consumers face are related to the social dynamics that pervade their lives at every level, from intimate family interactions to experiencing the effects of broad cultural trends at a restaurant. Foodservice operators looking to win over the trust and loyalty of consumers must tread the fine line between providing options that facilitate adherence to chosen diets and eating approaches without perpetuating a culture of dieting that makes consumers feel as though every food and beverage choice will make or break their health or ability to reach or maintain a desired weight.

While celebrating and indulging while eating out often create conflict for consumers trying to follow specific eating approaches, restaurants have made some progress in terms of assisting: Menus tend to reflect cultural and dietary trends, meaning that as a particular eating approach, diet or dietary restriction becomes more well known or widespread, more options tend to show up in foodservice. This can provide appropriate options for consumers who adhere to such eating approaches and can even help them to explore new dishes or cuisines that fit their unique needs.

Consumer strategies for aligning their diet or eating approach with their lifestyle can serve as inspiration to companies looking to better understand how food and beverage choices are made and what types of options can meet specific consumer needs.

Looking forward, in terms of how a diverse landscape of headwinds experienced by consumers impact eating out, food shopping and food procurement in general, our newest study, Food Sourcing in America 2022 builds on over 20 years of Hartman Group shopper and eating occasion research to provide insights into how consumer sentiments and behaviors will impact the food and beverage marketplace both today and in the future.

Read more from SmartBrief:

As CEO of The Hartman Group, Demeritt drives the vision, strategy, operations and results-oriented culture for the companys associates as The Hartman Group furthers its offerings of tactical thinking, consumer and market intelligence, cultural competency and innovative intellectual capital to a global marketplace.

________________________________________________If you liked this article, sign up for SmartBriefs free email newsletterfrom the National Restaurant Association. Its among SmartBriefs more than 250 industry-focused newsletters.

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Consumer vs. restaurant: Hartman research on the challenges of eating out - Smartbrief

It seems like everybody is experimenting with elimination diets these days. From gluten-free to no-carb options, the dairy-free diet is another eating pattern where it can be difficult to separate fact from fad.

Yet scientific evidence suggests dairy can cause adverse health effects like inflammation especially if you have a sensitivity or intolerance. Not to mention, its been linked to acne and digestive issues too.

So is going dairy-free just another flash in the pan or a genuine development in the field of nutrition? Well cover everything you need to know about following a dairy-free diet, from potential benefits to deficiencies you may need to consider.Our guide to the best milk alternative also weighs up your options if you are doing dairy-free.

However, it is still important to consult a healthcare professional about specific dietary choices for you, especially if you are thinking of eliminating an entire food group from your diet.

Simply put, a dairy-free diet is one in which you dont consume dairy products of any kind, from any animal not just cows. This means no milk, cheese, cream, and no dairy ingredients in any of the food you consume. People who follow a dairy-free diet can usually still eat eggs, unless another principle of their diet or lifestyle warrants otherwise.

Brooke Jacob, a registered dietitian and program manager with ChristianaCare (opens in new tab), says that there may be some benefits to going dairy free, but these depend on what dairy products you consume. You increase your risk of heart disease if you consume high-fat dairy products, such as whole fat cheeses, yogurts, ice-cream, butter and cream, due to their saturated fat content.

Low-fat dairy products are a good source of vitamin D and calcium, she says. Certainly, for people who do not tolerate dairy products, avoiding dairy would be ideal.

Brooke Jacob is a registered dietitian at ChristianaCare. She holds a Bachelor of Science in Applied Nutrition from the University of Delaware and a Master's in Health Promotion.

In addition to improved gut health and decreased risk of heart disease, cutting cows milk from your diet may also help to clear up acne, according to the American Academy of Dermatology Association (opens in new tab). Cutting dairy has also been shown to improve digestion and reduce inflammation in some people. This is because dairy contains a naturally-occuring sugar called lactose which requires an enzyme called lactase to break down. People with lactose intolerance dont produce enough of this enzyme to break lactose down, which is what causes bloating and indigestion.

However, when it comes to the question of inflammation there are mixed opinions. Jacob says: It has not been proven that dairy products contribute to inflammation. However, you may be at greater risk for heart disease if you consume a diet that includes higher-fat dairy products, due to the increased intake of saturated fats.

While there is speculation that a dairy-free diet is helpful for people with polycystic ovary syndrome or rheumatoid arthritis, more consistent research is needed before making that claim. People who feel that dairy may be a cause of their inflammation or poor health should consider conducting an elimination diet and, over a period, remove dairy products. They can subsequently and slowly reintroduce low fat, heart healthy dairy products to see if their symptoms resurface after eliminating dairy foods.

While there are legitimate reasons for cutting things out, its important to make sure youre getting enough nutrients if you decide to eliminate an entire food group from your diet.

When following a dairy-free diet, you should look for additional calcium sources to meet your daily calcium needs, says Jacob. Dairy products also provide high-quality protein. Many non-dairy milk alternatives, depending on the source, contain added sugar and little protein. Buying the unsweetened version is recommended. Furthermore, vegan cheese is often made with coconut oil, which increases the saturated fat content when compared to a reduced fat dairy cheese. It is important to read the nutrition facts labels to ensure your non-dairy alternatives are the best choice for you and your health.

One risk that comes with restricting calcium intake is osteoporosis. However, if you can make sure youre getting enough protein and calcium from non-dairy alternatives, such as greeny leafy vegetables and sardines, you can likely avoid health risks associated with the diet, as is true with most elimination diets. However, its always important to discuss changes like this with a dietitian or nutritionist if youre unsure.

There are people for whom a dairy-free diet would be the most beneficial. Specifically, those with food allergies, intolerances, and sensitivities should most likely look into some kind of elimination diet.

A dairy-free diet or even a lactose-free diet is recommended to those with food allergies or intolerances who might experience bloating, abdominal pain or other gastrointestinal issues that come from dairy products, says Jacob.

Dairy and lactose tend to be a subset of foods with a high rate of sensitivity and intolerance. According to The Lancet Gastroenterology and Hepatology (opens in new tab) journal, experts estimate that 68% of the worlds population has some form of lactose malabsorption. Given this, it makes sense that dairy-free diets have a positive impact on so many people. While dairy-free diets may not be necessary for those who dont have any food sensitivity it is one of the most common sensitivities.

If youre going dairy free, you may be at a loss as to exactly what you can eat. While this depends on other factors within your diet as well as your reason for going dairy free you can rely on cutting out milk, cream, yogurt and cheese. However, there are plenty of dairy-free alternatives that you can seek out.

You can choose protein-rich options that are non-dairy, such as soy milk or pea protein milk. Most non-dairy products are typically fortified with calcium, vitamin D and other nutrients that you will find in dairy milk, says Jacob.

While not free from dairy, there are lactose-free products that would suffice if youre just working with a food sensitivity or intolerance. In terms of meals, foods like grains, fruits, vegetables, meat, nuts, seeds and eggs are all fair game. It might take some initial adjustment but once you find foods that work for you, and replacements you enjoy, it should be much smoother sailing.

While going dairy free might not be the best choice for everyone, there are people for whom it could bring a great benefit. Of course, you should always make sure you speak with your doctor or a dietitian to formulate the best plan for you.

This article is for informational purposes only and is not meant to offer medical advice.

More:
Dairy-free diet: Pros, cons and how it works - Livescience.com

Testosterone is essential for your reproductive and general health. Certain foods and lifestyle changes may encourage your body to produce more of this hormone.As you age, your bodys testosterone production naturally decreases, according to 2022 research. Some medications and health conditions can also cause low levels of testosterone.

Low testosterone, also known as hypogonadism, can affect your bone health, sex drive, and mood.

Regardless of what causes the decrease, it is important to work with a medical professional to return your levels to a healthy range for you. In some cases, you may need testosterone replacement therapy, but you can also try to increase this hormone naturally.

Keep reading to learn which foods to eat and which to avoid to increase your bodys testosterone production.

Research suggests that honey enhances serum testosterone levels in males. Serum testosterone refers to testosterone found in the blood.

In a peer review of studies from 2019, researchers found that honey may enhance the bodys luteinizing hormone production. The luteinizing hormone stimulates testosterone production.

Other factors, like honeys antioxidant properties, may enhance the performance of Leydig cells. These cells are responsible for testosterone production.

Consuming eggs may increase your testosterone levels, but make sure you consume the yolk. The yolk of one medium egg contains about 225 milligrams (mg) of cholesterol. Your body uses cholesterol to make testosterone.

One 2021 study examined the effect of consuming just egg whites versus whole eggs. In the study, the group who consumed whole eggs experienced an increase in testosterone levels.

A 2021 study indicates that diets low in beans and legumes may have links to low testosterone levels.

Researchers in 2020 also linked low zinc levels to hypogonadism in males. Separately, researchers in 2018 linked low protein intake to hypogonadism in a study on rats.

Beans and legumes are high in protein and zinc.

In fact, 100 grams (g) of dried black beans contain 24.4 g of protein and 3.37 mg of zinc. For reference, the National Institutes of Health (NIH) recommends 11 mg of zinc for males and 8 mg for females daily.

The amount of protein you need varies based on your activity level and body weight, per 2016 research.

Research suggests that magnesium increases free and total testosterone values in males. Free testosterone refers to testosterone that, unlike most of your testosterone, is not bound to a protein in your blood.

One particular 2014 study demonstrated an increase in magnesium consumption leads to an increase in testosterone in men. The increase occurred in both athletes and people who live a sedentary lifestyle.

Dark leafy greens and vegetables contain high magnesium levels. In fact, 100 g of spinach contains 93 mg of magnesium.

The NIH recommends 400420 mg of magnesium daily for males and 310320 mg for females.

Avocados are another good source of magnesium. The U.S. Department of Agriculture reports that 100 grams of avocado contain 29 mg of magnesium.

There is also another reason why avocados may increase testosterone. A 2015 research review states that this fruit contains boron, a chemical element linked with increased testosterone.

Increased boron intake may relate to higher levels and better use of testosterone in the body, according to the same review.

However, a 2018 study suggests that supplementing with boron supplementation is likely ineffective for increasing testosterone levels specifically for athletic performance purposes.

One 2020 study found a correlation between fish oil supplementation and higher free testosterone in males. Other research from 2020 also suggests a positive relationship between DHA-enriched fish oil and increased testosterone in males.

You do not need to take a supplement to get fish oil into your diet. Fatty fish contain high levels of fish oil.

Types of fatty fish include:

A 2018 study by researchers at Taipei Medical University suggests that following a diet high in Western-style foods may decrease serum testosterone levels. These Western-style foods include bread, pastries, dairy products, and desserts.

The study participants who ate diets high in these foods and ate out often had lower serum testosterone levels.These diets were also low in homemade meals and leafy greens.

Learn more about low testosterone levels.

Exercising is good for your overall health, including your hormone health, 2020 research suggests. Avoiding testosterone-affecting behaviors can also help increase levels naturally.

One peer review of studies in 2016 examined the effects of smoking cigarettes and testosterone levels. The results suggest that smoking cigarettes may actually increase testosterone levels in males. This is because nicotine prevents your body from disposing of testosterone.

Yet other researchers in an older 2007 study noted that this correlation might mask borderline hypogonadism.

Read our tips for quitting smoking.

BPA exposure can also decrease testosterone in males, a 2019 research review suggests. Avoiding plastics with this chemical may help with low levels.

Learn more about BPA plastics.

Fish oil, zinc, and magnesium supplements may increase testosterone. You should always consult with your doctor before starting a new supplement. Additionally, taking certain testosterone-boosting supplements may pose a health risk, according to a 2018 case report.

The Food and Drug Administration (FDA) does not extensively regulate dietary supplements. Contact your doctor before starting use.

Here are some frequently asked questions about testosterone.

How can I raise my testosterone levels fast?

Eating a nutrient-rich diet, exercising, and avoiding activities that lower your testosterone levels may help raise your testosterone levels quickly.

Hormone replacement therapy may be the fastest option for aging males experiencing symptoms of low testosterone, per 2021 research.

Does milk increase testosterone?

There is conflicting information on whether milk increases testosterone. Researchers at the National Taipei University of Nursing and Health Sciences hypothesized in 2021 that low fat dairy products may have a positive effect on male fertility, whereas full fat dairy products may have a negative effect.

Yet they note that more research is necessary to draw a conclusion.

Nutrient- and antioxidant-rich foods may boost your bodys ability to produce testosterone. Eating a diet high in fatty fish, avocados, and leafy greens can have a positive effect on your overall health.

Other natural methods for increasing your testosterone include exercising. While some supplements may improve your testosterone levels, you should talk with your doctor before taking any of these.

Read this article:
Foods That Boost Testosterone: 7 Options and How They Work - Healthgrades

A registered nurse explains how peanut butter and diabetes can coexist in a healthy meal plan. In fact, the salty snack may even help you control your blood sugar.

Rich and creamy with the right amount of salty sweetness, peanut butter is a staple for a reason. It adds a punch of protein to quick snacks and keeps you full until dinnertime.

Its also a high-calorie food, so it can be confusing for people with diabetes. Here are a few tips to keep in mind before scooping up a spoonful of healthy peanut butter.

Yes, in moderation. Natural peanut butter is considered safe for people with diabetes. Its best to avoid the low-fat varieties of peanut butter. They sound healthybut most brands simply add more sugar to make up for less fat. This can spike blood sugar levels and leads to more daily carbohydrates.

Studies have shown that when people with type 2 diabetes follow a low-carb diet, they can reap health benefits from adding peanuts to their diets. By replacing certain foods with peanuts or natural peanut butter, its possible to lose weight, improve blood sugar control and regulate the amount of fat in the blood (also known as blood lipid level).

Peanut butter also helps control blood sugar in those who dont have diabetes. In fact, eating peanut butter may even lower the risk of developing type 2 diabetes. Peanut butter is rich in unsaturated fats that help the body regulate insulin and blood sugar levels. Peanuts are also rich in magnesium. Research shows that diets rich in magnesium can be protective against diabetes.

Not a fan of peanut butter? You can reap many of the same benefits with almond butter.

Peanut butter can get a bad rap for being high in calories. A two-tablespoon serving of peanut butter contains about 188 calories, 7.7 grams of protein, 6.9 grams of carbohydrates and 2.4 grams of saturated fat. When enjoyed in moderation, peanut butter can be a healthy part of your diabetes-friendly meal plan.

No, natural peanut butter will not raise blood sugar. In fact, it could stabilize your numbers.

A 2018 study found that eating two tablespoons of peanut butter with white bread and apple juice led to a significantly lower blood glucose spike when compared with white bread and juice alone. The protein and healthy fats in peanut butter help our bodies avoid a blood sugar spike (and eventual crash).

Adding peanut butter to your breakfast routine may aid in blood sugar control throughout the day. A 2012 study found that when women with obesity ate peanuts or peanut butter in the morning, they were more likely to be able to manage their blood sugar levels throughout the day.

Peanut butter is a high-calorie food, so its important to enjoy in moderation. Try replacing some refined carbs or processed meats with peanut butter. This will help avoid adding too many calories to your healthy eating plan.

When choosing peanut butter at the store, opt for a natural variety with as few ingredients as possible. Avoid any brands that add sugar or other sweeteners. Ditch any low-fat varieties because they are typically loaded with sugar. Some brands use partially hydrogenated oils in their peanut butter. These oils have been linked to heart disease, so skip those as well.

To choose the best peanut butter for you and your health, start by reading the ingredient list. Crazy Richards 100% Peanuts Peanut Butter has one ingredient: peanuts! Learn more about how to shop for healthy peanut butter.

You can eat peanut butter with all kinds of healthy diabetes snacks. Here are a few of our favorite ideas:

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Peanut Butter and Diabetes: Can They Work Together? - Taste of Home

ALPINE The 2022-2023 academic year marks the 15-year anniversary for Borderlands Research Institute, which was launched at Sul Ross State University in the fall of 2007, a press release detailed.

Since then, the organization has been a key player in collaborative wildlife research in the Trans-Pecos while offering meaningful graduate projects for students enrolled in the Natural Resource Management program at Sul Ross.

The mission of the Borderlands Research Institute is to conserve the natural resources of the Chihuahuan Desert Borderlands through research, education, and outreach.

A major component of that mission entails supporting graduate students as they work on various wildlife and habitat projects. Wildlife studies cover many species, including desert bighorn sheep, mule deer, pronghorn, kit foxes, black bears, mountain lions, grassland birds, hummingbirds, small mammals and more. Research also includes the study of wildlife habitat, livestock, and rangeland relationships.

The goal of these projects is to learn more about the wildlife in the Big Bend region, including about their diets, factors influencing their survival, the boundaries of their range, habitat selection, and inter-species overlap.

Fifteen years ago, there werent any organizations dedicated to this kind of work in the Trans-Pecos.

Dr. Louis A. Harveson, who is the Dan Allen Hughes, Jr., Endowed Director and founder of BRI, as well as the newly appointed Associate Provost of Research and Development at Sul Ross, recalls seeing an opportunity for this type of institute at the university when he was a new hire almost 25 years ago.

Harveson first arrived to teach in the Natural Resource Management program at Sul Ross as a young PhD graduate of the Caesar Kleberg Wildlife Research Institute based in South Texas.

Of all places in the state, the Trans-Pecos, with its intense variety of wildlife and vast landscapes, makes for the most compelling outdoor research laboratory, Harveson stated in the press release. I was inspired by the Caesar Kleberg Wildlife Research Institute model and began thinking about what the possibilities might be for a similar organization in West Texas.

Sul Ross State University is surrounded by significant state managed lands, including Elephant Mountain and Black Gap wildlife management areas and Big Bend Ranch State ParkTexass largest state-managed park, plus Big Bend National Park along the border. But most importantly, ranchers have been actively managing large tracts of ranchlands for livestock production and hunting for many generations. There was clearly a need for science-based wildlife and land management research dedicated to this region.

All the ingredients were here to build a successful wildlife research organization, Harveson stated in the press release.

With the support of the administration at Sul Ross State University, the Borderlands Research Institute was born. It was a natural expansion of long-lasting partnerships between private landowners, the Natural Resource Management program at Sul Ross, and cooperating state, federal, and non-governmental organizations that were already in place.

Since then, those relationships have blossomed.

Chairman of the BRI advisory board Dan Allen Hughes, Jr., has been involved since day one. What attracted him to the organization was its ability to address important wildlife issues at the landowner level. Other parts of Texas had resources available to landowners regarding wildlife and habitat management, and there was a need for that in West Texas.

Hughes grew up as an active hunter and outdoorsman all over Texas, and has held leadership positions in a variety of organizations, including as Chairman of the Texas Parks and Wildlife Commission.

His family stewards a ranch in West Texas in Culberson County, and while developing a management program for the wildlife there, he wondered what the home range was for mule deer bucks. No one in West Texas had a clear answer.

Enter the Borderlands Research Institute. BRI researchers conducted one of the most comprehensive studies on mule deer using the latest technology in tracking collars to follow the animals for five years. The results showed a much larger home range than was expected, approximately 15,000 acres on average for adult males. Some bucks would roam for as many as 20 to 30 miles before returning to their home base.

It all comes back to BRI doing studies that have never been done in the Trans-Pecos, Hughes stated in the press release.

The record of sound, peer-reviewed research established by BRI, as well as the organizations successful growth trajectory, prompted Sul Ross State University to appoint Harveson as Associate Provost of Research and Development, a campus-wide position. The position promotes, facilitates, and supports research, education, scholarly work, creative services, outreach activities and external funding relevant to the research centers and institutes at Sul Ross.

Dr. J. Carlos Hernandez, SRSU Interim President, praised the work of BRI, saying, The BRI encompasses so much of what makes Sul Ross State University unique. Their research has an impact outside of West Texas, from the environment to the economy and beyond. The recent appointment of BRIs director, Dr. Louis Harveson, to Associate Provost of Research and Development, is indicative of the value we see in the institutes work.

BRI staff has grown from a couple of professors in the beginning, to now include a handful of post-doc researchers, four endowed positions, support staff, and a communications team. Collectively, they produce multiple research papers, newsletters, scientific publications and reports each year.

Our whole purpose is to share data with landowners and land managers about how wildlife and landscapes are most effectively conserved and managed, Harveson stated in the press release.

The transparency with which the organization operates and its emphasis on outreach has helped BRI gain its reputation.

A lot of people know BRI; its very well respected. Biologists, ranchers, conservationists recognize the good work BRI has done with Trans-Pecos wildlife, and they appreciate the value of science-based research to guide management decisions, Hughes stated in the press release.

BRI has grown to support 20-25 research projects annually and has graduated 100 masters degree candidates so far. Of those, many have found employment with state and federal resource agencies, ranches, and as private consultants. Conservatively, these graduates now influence management decisions on over 31 million acres in Texas.

To celebrate its 15-year anniversary, the Borderlands Research Institute will be sharing spotlights on its top achievements and research projects over the next academic calendar year. The celebration will culminate with a museum exhibit of research photos and memorabilia at the Museum of the Big Bend on the Alpine campus of Sul Ross State University in the summer of 2023, with details to be announced. Follow Borderlands Research Institute on social media for more anniversary highlights.

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BRI celebrates 15 years of conservation research in the Trans-Pecos - Odessa American

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Nutrition and physical activity are important parts of a healthy lifestyle when you have diabetes. Along with other benefits, following a healthy meal plan and being active can help you keep your blood glucose level, also called blood sugar, in your target range. To manage your blood glucose, you need to balance what you eat and drink with physical activity and diabetes medicine, if you take any. What you choose to eat, how much you eat, and when you eat are all important in keeping your blood glucose level in the range that your health care team recommends.

Becoming more active and making changes in what you eat and drink can seem challenging at first. You may find it easier to start with small changes and get help from your family, friends, and health care team.

Eating well and being physically active most days of the week can help you

You may worry that having diabetes means going without foods you enjoy. The good news is that you can still eat your favorite foods, but you might need to eat smaller portions or enjoy them less often. Your health care team will help create a diabetes meal plan for you that meets your needs and likes.

The key to eating with diabetes is to eat a variety of healthy foods from all food groups, in the amounts your meal plan outlines.

The food groups are

Learn more about the food groups at the U.S. Department of Agricultures (USDA) ChooseMyPlate.gov.

Eat foods with heart-healthy fats, which mainly come from these foods:

Use oils when cooking food instead of butter, cream, shortening, lard, or stick margarine.

Foods and drinks to limit include

Drink water instead of sweetened beverages. Consider using a sugar substitute in your coffee or tea.

If you drink alcohol, drink moderatelyno more than one drink a day if youre a woman or two drinks a day if youre a man. If you use insulin or diabetes medicines that increase the amount of insulin your body makes, alcohol can make your blood glucose level drop too low. This is especially true if you havent eaten in a while. Its best to eat some food when you drink alcohol.

Some people with diabetes need to eat at about the same time each day. Others can be more flexible with the timing of their meals. Depending on your diabetes medicines or type of insulin, you may need to eat the same amount of carbohydrates at the same time each day. If you take mealtime insulin, your eating schedule can be more flexible.

If you use certain diabetes medicines or insulin and you skip or delay a meal, your blood glucose level can drop too low. Ask your health care team when you should eat and whether you should eat before and after physical activity.

Eating the right amount of food will also help you manage your blood glucose level and your weight. Your health care team can help you figure out how much food and how many calories you should eat each day.

If you are overweight or have obesity, work with your health care team to create a weight-loss plan.

The Body Weight Planner can help you tailor your calorie and physical activity plans to reach and maintain your goal weight.

To lose weight, you need to eat fewer calories and replace less healthy foods with foods lower in calories, fat, and sugar.

If you have diabetes, are overweight or obese, and are planning to have a baby, you should try to lose any excess weight before you become pregnant. Learn more about planning for pregnancy if you have diabetes.

Two common ways to help you plan how much to eat if you have diabetes are the plate method and carbohydrate counting, also called carb counting. Check with your health care team about the method thats best for you.

The plate method helps you control your portion sizes. You dont need to count calories. The plate method shows the amount of each food group you should eat. This method works best for lunch and dinner.

Use a 9-inch plate. Put nonstarchy vegetables on half of the plate; a meat or other protein on one-fourth of the plate; and a grain or other starch on the last one-fourth. Starches include starchy vegetables such as corn and peas. You also may eat a small bowl of fruit or a piece of fruit, and drink a small glass of milk as included in your meal plan.

You can find many different combinations of food and more details about using the plate method from the American Diabetes Associations Create Your Plate.

Your daily eating plan also may include small snacks between meals.

Carbohydrate counting involves keeping track of the amount of carbohydrates you eat and drink each day. Because carbohydrates turn into glucose in your body, they affect your blood glucose level more than other foods do. Carb counting can help you manage your blood glucose level. If you take insulin, counting carbohydrates can help you know how much insulin to take.

Carbohydrate counting is a meal planning tool for people with diabetes who take insulin, but not all people with diabetes need to count carbohydrates. Your health care team can help you create a personal eating plan that will best meet your needs.

The amount of carbohydrates in foods is measured in grams. To count carbohydrate grams in what you eat, youll need to

Most carbohydrates come from starches, fruits, milk, and sweets. Try to limit carbohydrates with added sugars or those with refined grains, such as white bread and white rice. Instead, eat carbohydrates from fruit, vegetables, whole grains, beans, and low-fat or nonfat milk.

In addition to using the plate method and carb counting, you may want to visit a registered dietitian (RD) for medical nutrition therapy.

Medical nutrition therapy is a service provided by an RD to create personal eating plans based on your needs and likes. For people with diabetes, medical nutrition therapy has been shown to improve diabetes management. Medicare pays for medical nutrition therapy for people with diabetes If you have insurance other than Medicare, ask if it covers medical nutrition therapy for diabetes.

No clear proof exists that taking dietary supplements such as vitamins, minerals, herbs, or spices can help manage diabetes.1 You may need supplements if you cannot get enough vitamins and minerals from foods. Talk with your health care provider before you take any dietary supplement since some can cause side effects or affect how your medicines work.2

Physical activity is an important part of managing your blood glucose level and staying healthy. Being active has many health benefits.

Physical activity

If you are overweight, combining physical activity with a reduced-calorie eating plan can lead to even more benefits. In the Look AHEAD: Action for Health in Diabetes study,1 overweight adults with type 2 diabetes who ate less and moved more had greater long-term health benefits compared to those who didnt make these changes. These benefits included improved cholesterol levels, less sleep apnea, and being able to move around more easily.

Even small amounts of physical activity can help. Experts suggest that you aim for at least 30 minutes of moderate or vigorous physical activity 5 days of the week.3 Moderate activity feels somewhat hard, and vigorous activity is intense and feels hard. If you want to lose weight or maintain weight loss, you may need to do 60 minutes or more of physical activity 5 days of the week.3

Be patient. It may take a few weeks of physical activity before you see changes in your health.

Be sure to drink water before, during, and after exercise to stay well hydrated. The following are some other tips for safe physical activity when you have diabetes.

Talk with your health care team before you start a new physical activity routine, especially if you have other health problems. Your health care team will tell you a target range for your blood glucose level and suggest how you can be active safely.

Your health care team also can help you decide the best time of day for you to do physical activity based on your daily schedule, meal plan, and diabetes medicines. If you take insulin, you need to balance the activity that you do with your insulin doses and meals so you dont get low blood glucose.

Because physical activity lowers your blood glucose, you should protect yourself against low blood glucose levels, also called hypoglycemia. You are most likely to have hypoglycemia if you take insulin or certain other diabetes medicines, such as a sulfonylurea. Hypoglycemia also can occur after a long intense workout or if you have skipped a meal before being active. Hypoglycemia can happen during or up to 24 hours after physical activity.

Planning is key to preventing hypoglycemia. For instance, if you take insulin, your health care provider might suggest you take less insulin or eat a small snack with carbohydrates before, during, or after physical activity, especially intense activity.4

You may need to check your blood glucose level before, during, and right after you are physically active.

If you have type 1 diabetes, avoid vigorous physical activity when you have ketones in your blood or urine. Ketones are chemicals your body might make when your blood glucose level is too high, a condition called hyperglycemia, and your insulin level is too low. If you are physically active when you have ketones in your blood or urine, your blood glucose level may go even higher. Ask your health care team what level of ketones are dangerous for you and how to test for them.Ketones are uncommon in people with type 2 diabetes.

People with diabetes may have problems with their feet because of poor blood flow and nerve damage that can result from high blood glucose levels. To help prevent foot problems, you should wear comfortable, supportive shoes and take care of your feet before, during, and after physical activity.

Most kinds of physical activity can help you take care of your diabetes. Certain activities may be unsafe for some people, such as those with low vision or nerve damage to their feet. Ask your health care team what physical activities are safe for you. Many people choose walking with friends or family members for their activity.

Doing different types of physical activity each week will give you the most health benefits. Mixing it up also helps reduce boredom and lower your chance of getting hurt. Try these options for physical activity.

If you have been inactive or you are trying a new activity, start slowly, with 5 to 10 minutes a day. Then add a little more time each week. Increase daily activity by spending less time in front of a TV or other screen. Try these simple ways to add physical activities in your life each day:

If you are sitting for a long time, such as working at a desk or watching TV, do some light activity for 3 minutes or more every half hour.5 Light activities include

Aerobic exercise is activity that makes your heart beat faster and makes you breathe harder. You should aim for doing aerobic exercise for 30 minutes a day most days of the week. You do not have to do all the activity at one time. You can split up these minutes into a few times throughout the day.

To get the most out of your activity, exercise at a moderate to vigorous level. Try

Talk with your health care team about how to warm up and cool down before and after you exercise.

Strength training is a light or moderate physical activity that builds muscle and helps keep your bones healthy. Strength training is important for both men and women. When you have more muscle and less body fat, youll burn more calories. Burning more calories can help you lose and keep off extra weight.

You can do strength training with hand weights, elastic bands, or weight machines. Try to do strength training two to three times a week. Start with a light weight. Slowly increase the size of your weights as your muscles become stronger.

Stretching exercises are light or moderate physical activity. When you stretch, you increase your flexibility, lower your stress, and help prevent sore muscles.

You can choose from many types of stretching exercises. Yoga is a type of stretching that focuses on your breathing and helps you relax. Even if you have problems moving or balancing, certain types of yoga can help. For instance, chair yoga has stretches you can do when sitting in a chair or holding onto a chair while standing. Your health care team can suggest whether yoga is right for you.

[1] American Diabetes Association. Foundations of care and comprehensive medical evaluation. Diabetes Care. 2016;39(suppl 1):S26 (Table 3.3).

[2] National Institutes of Health, Office of Dietary Supplements. Dietary supplements: what you need to know.ods.od.nih.gov/HealthInformation/DS_WhatYouNeedToKnow.aspx. Reviewed June 17, 2011. Accessed June 21, 2016.

[3] U.S. Department of Health and Human Services, Office of Disease Prevention and Health Promotion. Physical Activity Guidelines for Americans, 2nd edition.Washington, DC: U.S. Department of Health and Human Services; 2018. https://health.gov/paguidelines/second-edition/. Updated January 14, 2019. Accessed January 14, 2019.

[4] Yardley JE, Sigal RJ. Exercise strategies for hypoglycemia prevention in individuals with type 1 diabetes. Diabetes Spectrum. 2015;28(1):3238.

[5] Colberg SR, Sigal RJ, Yardley JE, et al. Physical activity/exercise and diabetes: a position statement of the American Diabetes Association. Diabetes Care. 2016;39(11):20652079.

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Diabetes Diet, Eating, & Physical Activity | NIDDK