If you want to boost your immunity, lose weight, and be all-around healthier, you may be considering switching to a plant-based diet, but the question is: Where to start?Luckily, whenyou find reliable experts and resources it makes the transition not only easybutenjoyable. With these nine tips on how to start a healthy plant-based diet, you will ease into it, save money at the supermarket, and feel full while eating healthy, nutrient-dense foods.

Everyday Health, an online publisher with the mission to inspire and enable wellness, recentlyhosted a panel of experts on everything there is to know about starting a plant-based diet. The three experts included.Dr. David L. Katz, Preventive Medicine specialist,Marisa Moore, Registered Dietician Nutritionist and Lucy Danziger, Editorial Director of The Beet.Each of them offered easy, helpful advice about how to start your plant-based eatingjourney, including where to get your protein andthe importance of fiber in your diet Here is everything you need to know about starting a plant-based diet and loving it.

A plant-based diet is as cheap as you make it and can even be done on a strict budget says Marisa Moore, RD. Her advice: Take the time to plan your meals and how to maximize the groceries you are buying. "The best thing you can do is buy in bulk," says Moore. Buying in bulk also means you can make your meals in bulkandthen refrigerate what you don't eat right away and use it throughout the week or even freeze it for the following weeks.Use the bulk items, such as peas, chickpeas, beans and turn them into soups, veggie burgers or dips."

She also pointed out that canned beans are typicallya littlemore expensive, so decide if you would rather spend a little more to save timeyou can do that too. If you're on a strict budget, you can either save time or save money, but that's usually the trade-off.

Moore's advice is to shop seasonally and be flexible about the produce you eat from week to week, because not only is what's in season cheaper but the nutrients are higher when the produce is local and in season.If you prefer out-of-season produce, head straight to the frozen section since frozen fruits and vegetables have almost the same nutrients as fresh, but the price tag of frozen foods ischeaper than buying them fresh and out of season.

Americans aren't eating enough fiber, even if you are meeting the recommended daily allowance (that the USDA has advised us to eat, which is five servings of fruits and vegetables a day, or about 25 grams for women and39 grams for men, says Dr. Katz. His recommendation is to see that as a lower limit and try to well exceed it for your healthiest results. Fiber is also filling and gives you a better chance of staying on track if weight loss is the goal, he adds. "Eating [the RDA] recommendation is actually the minimum amount of fiber you should be getting daily: Eat more fiber than the entry-level," and shoot for 7 to 9 servings a day, says Dr. Katz. Actually, it's not just about the fiber in these fruits and vegetables, but also the phytochemicals and antioxidants that come with the fiber. So when you get all those fruits and vegetables you are also getting the micronutrients -- some of which don't even have a name but we know are good for your body and provide the necessary nutrients to feel your best.

Pulses, which are basically the family of legumes that we think of as beans and lentils and chickpeas and peas, are great sources of protein, fiber, and iron in a plant-based diet, says RD Moore. "Even if you aren't a fan of all pulses, make sure to get creative with the ones you do like, such as lentils, and explore different spices and herbs," recommends Moore. Here is a list of the top 15 legumes with the most protein per serving.

To make legumes more interesting, Moore suggests you add seasoning in the form of spices. "The spices and herbs you use add another level of nutritional benefits, such as antioxidants and anti-inflammatory properties," she says. "Take a minute to compile your grocery list and make sure there is a variety of plants, spices, and herbs on it." Turmeric is one such highly beneficial spice but there are several with health benefits that help to lower inflammation. As for lentils, Moore adds that there are several types and if you want variety in your food, you can try any number of lentil varieties to make soups, stews, salads, and more, and never get bored.

The point of going plant-based is not to add dairy-free ice cream or potato chips to your diet and call yourself plant-based. Instead, fill your plate with as many fruits, vegetables, seeds, nuts, and whole grains, says Danziger. "You want to buy as fresh as possible and choose anything that looks as close to the way it looked when it grew in the ground," she adds."It's important to buy whole grains that are as unprocessed as possible, such as wild rice quinoa or barley because when it gets processed is when it loses all its nutrients."

A high-fiber diet high in fruits and vegetables has been linked to lowering your risk of disease. Dozens of recent studies have shown a diet high in plant-based whole foods lowers the risk of all diseases, such as heart disease, cancer, diabetes, and more, Danziger points out.

Fiber helps develop a healthy gut, and what happens in your gut, ultimately affects your whole body, which is why everyone is obsessed with probiotics and the microbiome. "Even if you dont cut out all animal products, start your meals with a big green salad filled with legumes, lentils, edamame, avocado, and quinoa," Danziger recommends.

A loaded vegetable salad will fill you up and you won't even want what you might have eating for lunch on days before you went plant-based such as the chicken salad or the dinner you used to think of as a normal protein source like steak. The more you fill up on plant-based high-fiber foods the less you want those animal products that are full of unhealthy saturated fat. The high-fiber salad will keep you full and help kickstart digestion and a healthier gut, which actually leads to disease prevention.

When you go plant-based you usually are trying to be healthier.Avoid processed foods that are sealed in the bag. Potato chips are one of the most processed foods in the supermarket. Instead of heading down the junk food aisle, head over to the produce aisle and grab potatoes. Danziger suggests cutting a potato in thin slices, bake it and you have a healthier potato chip. "That will allow it to keep more of the minerals that the potato absorbed in the ground.

Eating a balanced diet doesn't mean counting calories or weighing your food the way some diets used to require. Rather, fill your plate with nutrient-dense whole foods such as dark leafy greens and vegetables, whole grains and legumes, andeat until you are full. Eating more foods rich in nutrients, such as broccoli and beans, allows you tofeel fuller faster, therefore eating fewer calories overall, says Dr. Katz.

When assessing the quality of the food you eat, remember, that you don't need animal products to get protein since the cow was able to get everything it needed from a plant-based diet. So we also can survive quite well on a plant-based diet. The protein in the foods we eat comes to us from plant-based foods like vegetables. "Ifwe are what we eat, then thefood that we eat is also what they eat,"explainsDr. Katz. By simply shifting to a more whole foods diet, you are eating a more optimaland balanced diet and skipping the animal fat which is what causes heart disease.

Switching to a plant-based diet means being more aware of the vitamins and nutrients in your food and making sure you get enough of the essential vitamins that can be scarce on a plant-based diet. Certain vitamins likeiron, B12, and Omega-3 fatty acidsaremore available when eatinganimal protein. When meat and fish are cut out of your diet, you need to either eat whole foods that are rich in these vitamins or take supplementssays Moore, the RD. You can still get these nutrients on a plant-based diet, but you need to eat a greater amount of these vitamin-rich foods to ensure you are meeting your daily needs.

Great sources of B12 include fortified grains and nutritional yeast. You can reach your Omega-3 daily goals by eating hemp seed, walnuts, microalgaeor flaxseeds. A nutrient-rich diet means combining your foods in a creative way, Moore suggests. "Add iron-rich foods like spinach with Vitamin C foods [like tomatoes] to boost your iron absorption."

As important as insoluble fiber is, since it's the fiber that helps move food through your intestines, you should also prioritize soluble fiber as well since it's the fiber your body can break down into the food. Foods high in soluble fiber include dried beans, oats, barley, apples, peas and potatoes, and more. "Soluble fiber slows the entry of fats and sugars into the body," says Dr. Katz, "while stabilizing hormonal regulation of immune system response." That means if you eat pasta without soluble fiber, your insulin will spike [which you don't want], but if you add peas to your pasta, it will blunt the spike and optimize the immune system response [which you do want]. The wider variety of fiber in your diet by adding fruits and vegetables, seeds, and nuts, the more antioxidantsin your body, which also boosts immunity.

Continued here:
9 Tips on How to Start a Healthy Plant Based Diet From Experts - The Beet

Dwayne "The Rock" Johnson is famous for his intense workouts and epic meals. So when it came to their latest challenge video, YouTubers Jujimufu and Tom Boyden figured it was time to try out Johnson's cod diet, in addition to taking on his grueling shoulder workoutall in the space of three hours.

Johnson's daily food intake famously includes 36 ounces of cod, in addition to a plethora of other meats and veggies; Juji and Tom focus on the cod portion of the diet, dividing up the protein-rich fish into an 18-ounce pre-workout meal and 18-ounce post-workout meal.

They prepare the first meal in an air-fryer, seasoning the fish with lemon and black pepper. Each dish amounts to 418 calories, and 91 grams of protein. "This is really easy to eat," says Juji. "This is awesome, I love cod."

After polishing off over a pound of cod each, they head to the gym, where they follow Johnson's shoulder workout. The routine includes 3 to 5 sets of 10 to 15 seated dumbbell overhead press, front raises, lateral raises, bent-over lateral raises, followed by 3 to 4 sets of 20 to 25 more lateral raises, 3 to 4 sets of 8 to 10 barbell shrugs, and finally 3 to 4 sets of 10 t 12 heavy dumbbell shrugs. All with stomachs full of cod.

"I was throwing up during that shoulder workout," says Tom. "Only like 8 or 10 times, it's OK."

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Following the workout, it's time for the second serving of cod, and they each sit down to consume another 18 ounces. "This is like competitive eating," says Juji. "If there was more here, I could keep eating."

They conclude that while eating 36 ounces of fish in such a compressed period of time is challenging, if they were to eat the same amount spread out throughout the day, it would be incredibly easy, and they can see the appeal that eating such large volumes every day holds for Johnson. "It's really not that many calories," says Tom. "There's no fat, so it's not bad."

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The Rock Eats 36 Ounces of Cod Every Day, So These Guys Just Ate 36 Ounces of Cod in a Day - menshealth.com

Researchers from Israel, France, Italy and the United States, led by Tel Aviv University found that meat and dairy diets are linked to the development of colorectal cancer.Those who consume large amounts of dairy products and red meat are more prone to generate antibodies in the blood that increase the chances of getting cancer, similar to that of cholesterol and increased risk of heart disease. The researchers found a direct molecular link between the consumption of Neu5Gc, a sugar molecule found in mammals (not poultry or fish), and the consumption of red meat and dairy products - and humans are known to develop antibodies to this sugar, antibodies that are well-established to cause cancer.To complete the study, the researchers used data from a French national nutritional survey called NutriNet-Sant. The researchers compared the amount of Neu5Gc sugar in various dairy and meat products commonly consumed in France and calculated the daily intake of Neu5Gc in 19,621 adults aged 18 and over, who reported their food consumption online for a few days.The researchers took a representative sample of 120 of the larger sample, who submitted their intake for 21 days in succession who reported a high or low consumption of the sugar, and then tested the levels against the anti-Neu5Gc antibodies present in their bloodstream.The researchers used this information to rank the amount of Neu5Gc sugars in various food products in France - foods where excess consumption leads to increased amounts of these antibodies.The most popular foods that encompass this category is steak, therefore the researchers used it as the basis and gave it the value of 1 - lower than 1 means that an individual would have to consume a lot of the food to consume a high level of the sugar. cnxps.cmd.push(function () { cnxps({ playerId: '36af7c51-0caf-4741-9824-2c941fc6c17b' }).render('4c4d856e0e6f4e3d808bbc1715e132f6'); });Foods lower than 1 include: mozzarella cheese (.03), milk (.13) and mutton (.41.) Riskier foods above 1 include: sheep yogurt (1.69), sheep feta (1.71) and Roquefort cheese (3.35) - even though these foods are normally consumed in smaller amounts compared to steak."We found a significant correlation between high consumption of Neu5Gc from red meat and cheeses and increased development of those antibodies that heighten the risk of cancer," said lead researcher, Vered Padler-Karavani of the Department of Cell Research and Immunology at the Shmunis School of Biomedicine and Cancer Research at Tel Aviv Universitys George S. Wise Faculty of Life Sciences. "For years there have been efforts to find such a connection, but no one did. Here, for the first time, we were able to find a molecular link thanks to the accuracy of the methods used to measure the antibodies in the blood and the detailed data from the French diet questionnaires," she added.Dr. Padler-Karavani noted that the combination of methods to complete the study allowed the researchers to predict that people who ate large amounts of these foods would develop high levels of these sugar antibodies, and would in turn be at a higher risk for cancer - mainly colorectal, but also breast cancer.However, the researchers state that anything can be done in moderation, just need to be mindful.

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Diets with large portions of red meats and dairy can lead to cancer - TAU - The Jerusalem Post

Despite the fact that it's hard to sustain and requires dieters to eat copious amounts of meat and dairy, Keto is the most searched diet of the year, with over 25.4 million google searches so far, according to a new survey just released, while Intermittent Fasting is second, with 11.7 million searches and Paleo is third with 3.8 million searches. Meanwhile, the percentage of Americans who are dieting has risen to 58 percent, and 32 percent of those have tried more than three different diets, according to the research. Social media is the first place dieters turn for motivation on their weight-loss journey (62 percent) and then their partners (54 percent) and family members (51 percent), according to the research from Ahrefs, Golfsupport.com.

Meanwhile in another survey just released, the top goals people are pursuing during "quarantine" include: Eat healthier or follow a diet (57 percent); Work out and exercise more (56 percent); Have a more positive attitude (53 percent), according to research by OnePoll for Nutrisystem, which found that 53 percent of the 2,000 respondents said they would be more likely to fail a diet or exercise routine if they pursued these goals alone.

Following a healthy or plant-based keto plan is possible, according to experts, but most people do a keto diet by eating a preponderance of red or processed meats, making it one of the least heart-healthy approaches to weight loss. While individuals don't all lose weight the same way, doctors warn that eating a diet high in red meat and saturated fat raises the risk of heart disease and cut out plant-based fruits and vegetables since they are high in carbs, but in doing so they also lose all the nutrients, vitamins, minerals, fiber and health benefits of a plant-based diet.

After Keto and Intermittent Fasting and Paleo the other highest trending diets, this year include the DASH diet, which is mostly plant-based with a small amount of fish or lean meat, Atkins, the Military Diet, the Sirfood Diet which Adele used to lose 100 pounds, the Whole30 Diet, the Alkaline Diet and the Noom Diet plan.

Ketodiets work on the premise that by following an extremely low-carb, high-fat eating plan, the body learns touse fat as a form of energy, but it does not mean that you have to eat a diet high in meat if you want to take a plant-based approach. In fact, that may be the healthiest way to be keto, according to cardiologists.

Knowing how popular the keto diet is, many people ask:Is it possible to be keto and plant-based? The answer is yes, if you are prepared to substitute animal protein with plant protein such as tofu and tempeh, and keep your fat sources from plant-basedfoods, such as avocados, vegetable oil, olive oil, or flaxseed oil, and be prepared to eat plenty of nuts. Getting health fats from plant-based sources such as avocados, olives, nuts, seeds and vegetable oil makes it possible, though you may not have the same array of choices as someone eating meat and dairy.

Functional medicine expertDr. Will Cole, author ofKetotarian, a predominantly plant-based Keto diet program told Dana Zepeda forThe Beet: A conventional Keto diet can be really low in vegetables due to the fear of eating too many carbs. However, on a vegan keto diet, you focus on low-starch vegetables like dark leafy greens, which give you a more well-rounded nutrient-dense diet in the long run.

Chef Suzi Gerber, who is the author of Plant-Based Gourmet, and a healthy plant-based food expert and chef, shares her list of foods that allow you to be keto and plant-based and it includesplenty of nuts, greens, and nut butters.

The list of vegetables with low "net carbs" which are the number of carbs absorbed by the body after the fiber, water and all other nutrients are taken into account, include: Celery (1 net carb), Spinach (1 net carb), Asparagus (2 net carbs), Avocado (2 net carbs), Cabbage (3 net carbs), Cauliflower (3 net carbs), Zucchini (3 net carbs), Kale (3 net carbs), Cucumber (3 net carbs), Green Beans (4 net carbs), Broccoli (4 net carbs) and Brussel Sprouts (5 net carbs).

On a keto plan, the goal is to consume no more than 50 grams of carbs a day, so you will load up on these dark leafy vegetables, which also happen to be high in antioxidants, nutrients and vitamins, making this the healthiest way to go keto, according to Dr. Andrew Freeman, a cardiologist at Denver's National Jewish Health. His view is that keto is fine, so long as it doesn't cut out all the plant-based healthy foods that your body needs to be heart healthy.

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Keto is Most Searched Diet of 2020. Here's How to Make it Healthy - The Beet

There are a lot of ways to eat a vegan diet, but one that has gained popularity over the last decade is high-carb, low-fat. While many experts say carbs makes you gain weight (which is why the ultra-low-carb keto diet is so popular), John McDougall, MD, believes that eating whole-food, plant-based carbs can actually help you lose weight. He wrote all about it in his book published in 2013 called The Starch Solution.

The Starch Solution is a high-carb, low-fat vegan diet with an emphasis on eating whole, plant-based foods, no oil, no processed foods, and limited sugars. You don't eat any foods that come from animals, and focus your meals on starchy foods like whole grains, potatoes, veggies, and fruits. Dr. McDougall's book discusses the healthy benefits of a whole-food, plant-based, high-starch diet, which includes satisfying your appetite, giving you energy, and maintaining a healthy weight. The book also discusses how this diet can help prevent chronic conditions like high cholesterol, heart disease, acne, and type 2 diabetes.

What makes the Starch Solution so accessible to anyone especially someone coming from the Standard American Diet (SAD) that's rich in meat, dairy, and highly-processed, nutrient-poor foods is that you can still eat the foods you love that may have been off-limits on other restrictive diets, such as bread, pasta, burritos, pizza, pancakes, and ice cream. You just need to eat healthy, plant-based versions of them. Keep reading to learn what foods you should focus on, which foods are off-plan, which plant-based foods to avoid if you're weight loss has stalled, and what experts think about the Starch Solution.

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If You Want to Eat Potatoes, Rice, and Pasta to Lose Weight, the Starch Solution Is Your Answer - POPSUGAR

Hashimotos (or Hashimoto) thyroiditis also called Hashimotos disease is one of the most common thyroid disorders in the United States and other developed countries (1).

Even when treated with medication, its symptoms may significantly affect quality of life (2).

Research shows that diet and lifestyle modifications may drastically improve symptoms, in addition to standard medication. Every person with Hashimotos disease responds differently to treatment, which is why an individualized approach for this condition is so important (2).

This article explains the diet and lifestyle modifications most likely to benefit those with Hashimotos disease.

Hashimotos thyroiditis is an autoimmune disease that gradually destroys thyroid tissue via lymphocytes, which are white blood cells that are part of your immune system (1).

The thyroid is a butterfly-shaped endocrine gland that sits at the base of your neck. It secretes hormones that affect nearly every organ system, including your heart, lungs, skeleton, and digestive and central nervous systems. It also controls metabolism and growth (3, 4).

The main hormones secreted by the thyroid are thyroxine (T4) and triiodothyronine (T3) (4).

Eventually, damage to this gland leads to insufficient thyroid hormone production.

Hashimotos disease is an autoimmune condition that affects your thyroid, eventually causing inadequate hormone production.

Diet and lifestyle play vital roles in managing Hashimotos, as numerous individuals find that their symptoms persist even with medication. Plus, many people who exhibit symptoms arent given medication unless they have altered hormone levels (2, 5, 6).

Whats more, research suggests that inflammation may be a driving factor behind the wide range of Hashimotos symptoms. Inflammation is often tied to diet (7, 8, 9).

Diet and lifestyle modifications are likewise key to reducing your risk of other ailments, as people with Hashimotos disease have a higher risk of developing autoimmune conditions, high cholesterol, obesity, and diabetes (10, 11, 12, 13).

Research shows that cutting out certain foods, taking supplements, and making lifestyle changes may significantly improve symptoms and quality of life.

Plus, these changes may help reduce inflammation, slow or prevent thyroid damage caused by elevated thyroid antibodies, and manage body weight, blood sugar, and cholesterol levels.

Diet and lifestyle changes may significantly decrease antibody levels, improve thyroid function, and reduce symptoms caused by Hashimotos disease.

Here are some evidence-based dietary tips to help treat Hashimotos disease.

Many studies indicate that those with Hashimotos are more likely to have celiac disease than the general population. As such, experts recommend that everyone diagnosed with Hashimotos be screened for celiac disease (14).

Whats more, some evidence suggests that gluten- and grain-free diets may benefit people with Hashimotos disease.

In a 6-month study in 34 women with Hashimotos disease, a gluten-free diet reduced thyroid antibody levels while improving thyroid function and vitamin D levels, compared with a control group (15).

Many other studies note that people with Hashimotos disease or autoimmune diseases in general likely benefit from a gluten-free diet even if they dont have celiac disease (16, 17).

When following a gluten-free diet, you must avoid all wheat, barley, and rye products. For example, most pastas, breads, and soy sauces contain gluten though gluten-free alternatives exist.

A grain-free diet is more restrictive than a gluten-free diet, as it bans all grains. Although this dietary change may also offer benefits, research supporting it is limited.

The Autoimmune Protocol (AIP) Diet is designed for people with autoimmune diseases. It removes potentially harmful foods like grains, dairy, nightshades, added sugar, coffee, legumes, eggs, alcohol, nuts, seeds, refined sugars, oils, and food additives (2).

In a 10-week study in 16 women with Hashimotos disease, the AIP Diet led to significant improvements in quality of life scores and significantly decreased levels of the inflammatory marker C-reactive protein (CRP) (2).

Although these results are promising, larger longer duration studies are needed.

Keep in mind that the AIP Diet is a phased elimination diet and should be prescribed and monitored by an experienced healthcare provider.

Lactose intolerance is very common among people with Hashimotos disease (18).

In a study in 83 women with Hashimotos disease, 75.9% were diagnosed with lactose intolerance (18).

If you suspect lactose intolerance, cutting out dairy may aid digestive issues, as well as thyroid function and medication absorption. Keep in mind that this strategy may not work for everyone, as some people with Hashimotos tolerate dairy perfectly well.

Inflammation may be a driving force behind Hashimotos disease. As such, an anti-inflammatory diet rich in fruits and vegetables may significantly improve symptoms.

A study in 218 women with Hashimotos disease found that markers of oxidative stress a condition that causes chronic inflammation were lower in those who ate fruits and vegetables more frequently (19).

Vegetables, fruits, spices, and fatty fish are just some examples of foods with powerful anti-inflammatory properties.

Following a diet low in added sugar and highly processed foods but rich in whole, nutrient-dense foods may help improve your health, manage your weight, and reduce Hashimotos-related symptoms (2).

Whenever possible, prepare your meals at home using nutritious foods like vegetables, fruits, proteins, healthy fats, and fiber-rich carbs.

These foods offer powerful antioxidant and anti-inflammatory benefits.

Some research indicates that certain low carb diets may help reduce body weight and thyroid antibodies in people with Hashimotos disease (20).

These particular diets provide 1215% of daily calories from carbs and restrict goitrogenic foods. Goitrogens are substances found in cruciferous vegetables and soy products that may interfere with thyroid hormone production.

Yet, cruciferous vegetables are highly nutritious, and cooking them diminishes their goitrogenic activity. Thus, its unlikely that they interfere with thyroid function unless eaten in extremely large amounts (21).

Some evidence suggests that soy harms thyroid function as well, so many people with Hashimotos choose to avoid soy products. Nonetheless, more research is needed (22, 23).

Going gluten-free, avoiding dairy, and following a nutrient-dense, anti-inflammatory diet are just a few tips that may improve symptoms of Hashimotos disease.

Several supplements may help lower inflammation and thyroid antibodies in people with Hashimotos disease. Plus, those with this condition are more likely to be deficient in certain nutrients, so supplementing may be necessary (24).

Beneficial supplements include:

Other supplements like fish oil, alpha-lipoic acid, and N-acetyl cysteine may also help people with Hashimotos disease (37, 38, 39).

Note that supplementing with high doses of iodine in the absence of an iodine deficiency may lead to adverse effects in those with Hashimotos. You shouldnt take high dose iodine supplements unless your healthcare provider has directed you to do so (40, 41).

Many vitamin and mineral supplements, including zinc, vitamin D, and magnesium, may benefit those with Hashimotos disease.

If you have Hashimotos disease, a nutrient-dense diet may help reduce the severity of your symptoms and improve your overall health. Focus on the following foods (42):

Keep in mind that some people with Hashimotos disease avoid a few of the foods mentioned above, such as grains and dairy. Its important to experiment with your diet to find out what foods work best for you.

Whole, nutrient-dense foods should make up the majority of any healthy diet and may be especially helpful if you have Hashimotos disease.

Eliminating or restricting the following foods may help reduce Hashimotos symptoms and improve your overall health (43):

Some healthcare providers suggest that people with Hashimotos disease avoid soy and dairy as well and sometimes even nightshades and all grains.

However, although these recommendations may help many individuals, its important to experiment with your diet to find the best method for you.

Working with a dietitian who specializes in autoimmune diseases like Hashimotos disease can help you narrow down potentially problematic foods and set up an eating pattern thatll help you feel your best.

Steering clear of added sugar, highly processed foods, and gluten-containing grains may help reduce Hashimotos symptoms and improve your overall health.

Getting plenty of sleep, reducing stress, and practicing self-care are extremely important for those with Hashimotos disease.

In fact, research shows that engaging in stress reduction practices helps reduce depression and anxiety, improve overall quality of life, and lower thyroid antibodies in women with Hashimotos disease (44).

Letting your body rest when youre feeling fatigued is important as well.

Additionally, you should take thyroid medication on an empty stomach at least 3060 minutes before breakfast or at least 34 hours after dinner for maximum absorption (45).

Even coffee and dietary supplements interfere with thyroid medication absorption, so its best to consume nothing but water for at least 30 minutes after taking your medicine (46, 47).

Your healthcare provider can answer any questions about how to ensure maximum absorption.

Keep in mind that when youre first starting medication, it may take a few weeks or longer to start feeling better. If your symptoms arent improving, speak to your healthcare provider about other options.

As Hashimotos symptoms may significantly affect your quality of life and mental health, be sure to find a healthcare team that you trust. This may take some time, but its essential to getting the right treatment.

Reducing stress, getting plenty of rest, and practicing self-care are essential for those with Hashimotos disease. Finding a healthcare provider whom you trust is also key.

Its thought that Hashimotos disease develops from an immune defect coupled with environmental factors, though these factors arent fully understood (48, 49).

Diagnosis depends on symptoms and laboratory results.

Lab results indicating Hashimotos disease include elevated thyroid-stimulating hormone (TSH), low levels of free thyroxine (FT4), and increased anti-thyroid peroxidase (anti-TPO) antibodies.

Some people with Hashimotos disease also have elevated TSH receptor-blocking antibodies (TBII) and antithyroglobulin (anti-Tg) antibodies. These antibodies attack the thyroid gland (1).

The diseases destruction of the thyroid is intermittent. During its early stages, people may present with symptoms and lab results that indicate hyperthyroidism or even have normal lab values.

As such, Hashimotos disease is often difficult to detect, and individuals may go for months without the proper diagnosis. Up to one-third of people treated for hypothyroidism dont receive adequate or proper treatment (50, 51).

Hashimotos disease affects both women and men, but women are 510 times more likely to be diagnosed. Your risk increases with age, and most women are diagnosed between the ages of 30 and 50 (1, 50).

This condition is usually treated with synthetic or natural thyroid hormones. Synthetic ones include levothyroxine (Synthroid) and liothyronine (Cytomel), while natural ones include Armour Thyroid and Naturethroid.

Because Hashimotos disease affects nearly every organ system in your body, its associated with a variety of symptoms. These include (1, 51):

Untreated or improperly treated Hashimotos disease may lead to serious side effects, such as an increased risk of heart disease, cognitive disorders, and even death (52, 53).

Hashimotos symptoms vary widely and include weight gain, fatigue, cold intolerance, and constipation. The disease is diagnosed based on symptoms and lab results.

Hashimotos disease is a common autoimmune condition that affects the thyroid. It causes numerous symptoms that may persist even if you take thyroid medication.

Research shows that dietary and lifestyle changes can significantly improve your symptoms and boost your overall health. However, every person with Hashimotos disease is different, so its fundamental to find a dietary pattern that suits your needs.

A dietitian or other healthcare provider who specializes in autoimmune diseases may be able to help you find an eating pattern that works for you.

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Hashimoto Diet: Overview, Foods, Supplements, and Tips - Healthline

First lady Melania Trump said in a White House letter on Wednesday that she recovered from the coronavirus through "a more natural route" of "vitamins and healthy food."

While her husband, President Donald Trump, took a catalog of pharmaceuticals including remdesivir, the steroid dexamethasone, and an experimental antibody cocktail from Regeneron the first lady credited her diet and vitamins with helping her to recover.

The first lady also said she kept her morale up by focusing on her family, friendships, and work, and she stressed that mental health is a crucial part of well-being.

She didn't specify which vitamins or foods she relied on but said her symptoms were mild, including aches, a cough, and fatigue.

"I encourage everyone to continue to live the healthiest life they can. A balanced diet, fresh air, and vitamins really are vital to keep our bodies healthy," she wrote.

There is no evidence that food or vitamins can treat COVID-19 in most cases. However, some supplements, such as vitamin D, have shown promise in several studies.

It's true that nutrition is essential for a strong immune system and overall health. Eating healthfully can help protect against some conditions such as Type 2 diabetes, obesity, heart disease, and high blood pressure that have been linked to a higher risk of developing a serious case of COVID-19.

However, there's no evidence that diet alone can stave off the illness or help to treat it if you do get sick.

"If you're in contact with coronavirus, it doesn't matter how many oranges you eat you're going to get it," Dr. Caroline Apovian, the director of the Nutrition and Weight Management Program at Boston Medical Center, previously told Business Insider. "The only thing that a healthy diet and being in shape will do is make sure if and when you get sick it won't be as severe."

While the first lady didn't mention vitamin D, it's one of the best-studied supplements for fending off a viral infection.

The president was taking a regimen of vitamins and supplements, including vitamin D.

There's extensive evidence linking a vitamin D deficiency to a greater risk of infection, particularly from respiratory diseases like COVID-19, though researchers don't fully understand whether vitamin D supplements can lead to better health outcomes.

Dr. Anthony Fauci, the director of the National Institute of Allergy and Infectious Diseases, has recommended taking vitamin D and said in September that he did so himself.

Two other nutrients have an important role in immune-system health but have not been found to treat or prevent COVID-19.

Getting enough vitamin C is crucial for a healthy immune system. While it can't prevent disease, there's some evidence that it might help people recover more quickly from illnesses such as the common cold.

There's also some evidence that zinc, a mineral necessary for human health, might help shorten the duration of some infections such as the common cold. Research indicates that it's important for immune-system health generally. But no studies have found that zinc can treat or improve outcomes in patients with COVID-19.

As for the fresh air the first lady mentioned, taking a walk or jogging outdoors offers substantial health benefits.

Exercising outdoors is one of the safest ways to work out right now, since it gives you plenty of space to avoid other people, though it's still best to bring a mask for those times when you might encounter others.

Doing so can help boost your mood, improve your sleep, and get you some additional vitamin D (produced naturally in response to sunlight).

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