In this video, Vladimir Maletic, MD, MS, discusses diet and nutrition challenges that patients with major depressive disorder may be experiencing during the COVID-19 pandemic.Dr. Maletic is a member of the Psych Congress Steering Committee andClinical Professor of Psychiatry and Behavioral Science, University of South Carolina, Greenville.

Read the transcript:

Hello. My name is Vladimir Maletic. I am Clinical Professor of Psychiatry and Behavioral Science at University of South Carolina in Greenville, South Carolina. The topic of our conversation this morning will be the influence of COVID19 on dietary requirements in major depressive disorder.

One might ask, "Is this a topic that deserves some special attention at this point? Is there anything that would be specific to COVID19 and nutrition in depressed patients?" I would say definitely so.

COVID19 pandemic may have had direct and indirect impact on the risk of depressive relapse. When it comes to indirect impact, there's a lot of stress in lives of patients suffering from major depressive disorder during these times related to compromised social supports, changes in circadian rhythm. People are going to sleep at odd times, napping during the day. Very often, there is increased substance use. There is also, unfortunately, in part due to change in daily schedule, possibly in part because some of the reminders are lacking, decreased treatment adherence.

In addition to that, many patients who have major depressive disorder receive psychosocial treatments. Many of the outpatient clinics either have limited hours or have closed. I've had several depressed patients report to me that they can no longer see their therapists with regularity.

Unfortunately, due to a lack of support from other mental health professionals and limited access to general health clinics, unless one is in an urgent situation, there are problems. All of these factors influence risk of major depressive disorder.

In addition to that, patients suffering from major depressive disorder are not exercising as much, which is quite understandable. Many of the gyms are closed. Due to the change in routine, they are not exercising as regularly as previously and are frankly making some poor dietary choices.

Instead of adhering to their usual diet, very often they're up in the middle of the night, and they're making trips to fast food restaurants in the middle of the night. All of that has resulted in increased risk of destabilizing mood and precipitating depressive episodes.

Having increased stress due to some of the reasons that have been mentioned, we can add to that distance from friends and family members and financial stress related to COVID19. Many times, it's unemployment situation.

There is typical stress response. Hypothalamicpituitaryadrenal axis tends to be overly active. Increased cortisol and other hormones, which obviously have an impact on metabolism. In addition to that, there is a disbalance in autonomic activity, more sympathetic activity, less parasympathetic activity, as well as increased inflammatory signaling.

Whenever one is under distress, food choices change. I don't think you have heard people saying, "Oh, I'm stressed out. I can hardly wait to get home and get into my celery sticks and carrots." It's usually cream pies and ice creams. When one is under duress, one tends to seek out socalled comforting foods, or comfort food, which tend to be caloriedense foods.

What would be direct impact of COVID19? COVID19 has been associated with socalled cytokine storm. Cytokine storm is increased peripheral inflammatory signaling. These inflammatory signals do reach the brain. Once they reach the brain, they cause perturbations of neurotransmission, so monoamine signaling is off. Norepinephrine, dopamine, and serotonin, as well as changes in GABA and glutamate transmission.

Increased peripheral inflammatory signaling also translates into diminished neuroplasticity. All of these events compromise appropriate activity of circuitry that is involved in regulating mood, and therefore carry increased risk of major depressive disorder relapse.

What are some of the nutritional adaptations that one can make? They have to do both with quantity and quality of food. Speaking about quantity of food, we know that there is genetic link between major depressive disorder and risk for obesity. These 2 conditions, based on large, genomewide association studies, share anywhere between 15 to 20 common risk genes. There is a genetic setup, and some individualsnot all individuals suffering from depression, but some individuals suffering from depressionactually have different response to food than typical individuals.

How is this different? Based on imaging studies, it has been demonstrated that their reward circuitry has overly intense response to calorierich foods. It is sometimes almost irresistible temptation.

It tends to be present more in individuals who suffer from socalled atypical depression, where it is also associated with, in addition to increased appetite and food intake, it is associated with decreased energy and psychomotor retardation.

These individuals tend to have altered signaling between adipose tissue and the brain. If we have accumulated too much adipose tissue, it will start releasing typically leptin and adiponectin.

Individuals who have atypical depression have been demonstrated to have elevated levels of leptin, but decreased leptin receptor sensitivity. Meaning that their brain is not receiving the message that they have overabundance of calories stored.

On the other hand, adiponectin is an intermediary compound involved in regulation between adiposityso accumulation of fat tissueinflammatory signaling and sensitivity of insulin receptors.

In other words, patients who have depression on average will have decreased levels of adiponectin, meaning that they are at a greater risk of developing metabolic disorders. Presence of adiposity does not signal to their brain and does not make adjustment in sensitivity of insulin receptors.

All of this can be problematic as increase in appetite and adiposity increase the risk of having depressive episode. Viceversa, having depression increases the risk of obesity.

What can we do in terms of our dietary recommendations? A couple of things. One is limit the amount of dietary intake to balance out caloric requirements and exercise levels. The concern is if the BMI continues to grow, increased BMI has also been associated with decreased response to antidepressants. It becomes a vicious cycle.

Are there some specific diets that can be helpful in these circumstances? Definitely so. Studies have shown that modified Mediterranean diet, socalled antiinflammatory diet, may be of benefit in individuals who suffer from major depressive disorder.

What are some of the main points of this modified Mediterranean diet? The emphasis is on fresh vegetables, especially green leafy vegetables and legume, as well as fresh fruit, especially berries, which seem to have greater antioxidant content.

Furthermore, ingesting more nuts, seeds, and wholegrain cereal seems to be beneficial. In terms of protein, fish is definitely preferred. It appears that poultry and white meats may be relatively neutral. Moderate consumption of coffee and tea; alcohol no more than one glass of wine a day.

It is suggested that cooking with olive oil would be preferential. What do these individuals need to avoid? They need to avoid red, processed meat, fast food, fried food, sweetened beverages, simple sugars, and excessive alcohol intake.

What might be some of the payoff, some of the benefits from this modified Mediterranean diet? Modified Mediterranean diet is associated with decreased risk, not only of variety of chronic mental health problems, but also medical problems.

This is a huge bonus, because having chronic medical illness, along with stress, is one of the major precipitants of future depressive episodes. If one adheres to Mediterranean diet, one will have reduction in obesity. One will have reduction in inflammatory signaling. There will be improvement in cognition. In addition to that, imaging studies have found that there is an increase in total brain volume. This applies both to gray and white matter, as well as improved brain connectivity.

In other words, circuitry that is involved in regulation of stress response and mood is likely to function better if one has proper diet. Are there any indicators in the studies that support this? Indeed, patients who adhere more to this modified Mediterranean diet have reported greater life satisfaction, have higher wellness scores and happiness scores.

Indeed, what we eat does influence our mood to a significant degree. There is a specific scenario related to major depressive disorder when it comes to gutbrain signaling. Namely, a number of patients who suffer from major depressive disorder also has something that is termed gut dysbiosis.

This refers to altered composition of gut flora. Altered composition of gut flora has significant ramifications. Not only is the gut the greatest immune organ and endocrineso about 70 to 80 percent of immune cells reside in the gutit is a major source of serotonin, dopamine.

Anywhere between 80 and 90 percent of serotonin is synthesized in the gut. About 50 percent of dopamine is synthesized in the gut. Gut also has a significant role in producing glutamate and GABA.

If gutbrain axis is not functioning very well, it may very well have impact on neurotransmission in the brain. You have probably heard reference to leaky gut. Leaky gut allows exposure to various antigens and increased inflammatory signaling.

This increased inflammatory signaling does come to the brain. We have already mentioned that there is relatively constant relationship between peripheral and central inflammation, whereby central inflammation may cause perturbation in neurotransmission, in neuroplasticity, and the function of the brain circuitry involved in mood regulation.

Can anything be done to correct this? Yes, there is evidence that probiotic usewhen I say probiotic, these are live microorganisms that are ingestedthey can help with mood. What are some of these bacteria that can be obtained in health food stores in various probiotic preparations?

Typically, they include lactobacillus and bifidobacter. A typical amount would be two billion cultureforming units per gram. Use of these probiotics in controlled studies has been associated with reduction in depression scores compared to controls and placebotreated individuals.

A more recent development, I'm talking about research conducted in the last couple of years, indicates that symbiotics may be even better. What are symbiotics? Those are pro[biotics] and prebiotics combined. A combination of pro[biotics] and prebiotics may have been even more effective in improving depressive symptomatology as well as decreasing inflammatory signaling and promoting neuroplasticity.

What are some of these prebiotics, and what is the relevance of prebiotics? Again, probiotics are live cultures. Prebiotic is nutrition for these live cultures. They include nondigestible carbohydrates. They can be found in various sources of dietary fiber, such as onion, garlic, apple, bananas, artichokes, asparagus. All of this will support healthy gut flora.

In addition to pre[biotic] and probiotic, are there any other kind of nutrition supplements that can be helpful in depression? I must preface this by saying that data and evidence is uneven when it comes to use of some of these micronutrients.

Be it as it may, there's pretty solid proof that vitamin B complex, including folate and Lmethylfolate, may be helpful in depressed individuals, especially in situations where there is higher bodymass index, higher inflammation, or higher oxidative stress.

SadenosylLmethionine, or SAM, also has some evidence supporting its efficacy, as does Nacetylcysteine, often referred to as NAC. AcetylLcarnitine has some interesting research that has been conducted recently indicating that it may help with metabolic status and mood in individuals who have propensity towards depression. There are also control studies supporting the use of saffron and curcumin in individuals suffering from major depressive disorder.

Especially in COVID19 pandemic times, individuals don't leave their home a whole lot, and therefore have less exposure to sun. There is some indication that decreased vitamin D levels may be supportive of developing depressive symptomatology. Unfortunately, there is much less evidence suggesting that correction of vitamin D is helpful with depression. Nevertheless, it's a good idea to at least have normal, healthy levels.

In addition to that, there is some evidence that some of the microminerals may be helpful. I'm speaking about calcium, zinc, magnesium, and selenium.

Particularly, if the levels of these microelements are decreased, supplementation may be useful. Finally, there is some limited support that DHEA (dehydroepiandrosterone) may also be supportive of good mood.

In summary, COVID times have created great disturbance and distress in our patients' lives. Indirect impact of stress leads to disturbance in HPA axis, autonomic regulation, and inflammatory tone, which can act as precipitant to depressive episodes.

Having correct nutrition, adhering to modified Mediterranean diet, having greater intake of pre[biotics] and probiotics, as well as some of these nutraceuticals may help ward off the risk of major depressive episodes in these circumstances.

With that, I would like to thank you on your kind participation in this program. I hope that some of this information will be of use to you and your patients, and I wish you to stay healthy and well. Thank you.

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Dr. Vladimir Maletic on Diet and Nutrition in Patients With MDD During the Pandemic - Psych Congress Network

My patients occasionally ask me about, and I frequently recommend moving to, a plant-based diet. During the stay-home order, many people have been experimenting for the first time with plant-based proteins rather than meat. If youve read my column, you know I encourage regular consumption of a wide variety of fruits and vegetables. The health benefits are enormous.

Im a proponent of plant-based diets. In fact, as I write this column, I am eating a bowl of brown and wild rice, pinto beans and olive oil. Research shows that plant-based diets lower the risk for heart disease, many cancers and other health problems such as obesity, diabetes and high blood pressure.

There are a number of different plant-based diets that are popular. The most studied related to heart health and brain health include the Mediterranean diet, the DASH diet and the MIND diet. These diets feature foods like whole grains, fruits, vegetables, legumes, nuts and healthy oils like olive oil.

They have plenty of fiber, vitamins and minerals that help lower blood pressure and LDL (bad) cholesterol, reduce the risk of diabetes and help maintain a healthy weight. In other words, these diets are great for people with or at risk for heart disease. You can find the diets online along with their daily recommended allowances.

If you go completely off animal foods, you might need to take vitamin B12 and D supplements. The fiber found in beans, whole grains and fruits and vegetables helps most peoples guts to work better, lowers blood sugars and promotes a healthy gut microbiome.

Its important to know that not all plant-based foods are alike, so your plant choices are important. For example, white rice is highly processed and depleted of many heart-healthy nutrients found in brown rice.

Fruit juice is not as nutritious as eating fruit since it often contains sugar and is stripped of the fiber and some of the vitamins found in fruit. On occasion, Ive had patients who dropped meat but replaced them with chips and cookies and didnt increase the beans and grains, and that doesnt promote health.

Frozen fruits and vegetables are often cheaper than fresh and are more nutritious than canned ones. We are fortunate to live in a region that is rich with local fruits and vegetables for most of the year. Take advantage!

Consider talking to your health care provider about any major change youre thinking about making for your diet, especially if you suffer from chronic diseases. Your provider will want to be in the loop to monitor how youre doing and support you. For a few people, a pure plant-based diet doesnt work for their body.

I have a patient who is very thin and has had a difficult time her entire life maintaining her weight. She tried a vegetarian diet because she felt strongly about wanting to stop eating meat. But she felt hungry all the time, had very little energy and lost significant weight. Thats not usually the case, but she felt better when she added meat and dairy protein back into her diet.

I also know that for all its benefits, not all of my patients will be completely satisfied with a plant-only diet. You dont need to go completely vegetarian in order to get the health benefits of a plant-based diet. You can mix it up maybe start by having 2-3 fewer servings of meat per week, having some meat free days and building from there. Your body will thank you.

Bob Riggs is a family medicine physician at Kaiser Permanentes Riverfront Medical Center. His column appears biweekly in The Spokesman-Review.

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House Call: Considering moving to a plant-based diet? Heres what you need to know - The Spokesman-Review

Keto Diet Vs. Paleo Diet: Keto and Paleo diet are two of the most popular diets in the world. Read on to know the differences and benefits of these diets.

To maintain a healthy weight and keep health diseases at bay, we often resort to diets. There is no shortage of diets out there and it is difficult to keep track. While eating a healthy diet is an essential part of being fit, but you should be careful with what kind of diet you should incorporate in your life. Keto diet and Paleo diet are two of the most popular diets today.

Many people follow these diets to lose weight and improve overall health. But how healthy are they? They might seem similar but they are extremely different. The main difference is that the calories in paleocome from proteins, whereas in Keto, they come from fat. Today, we look at how the two diets are different from each other.

Ketogenic or Keto diet is one of the most popular dietsamong those trying tolose weight. Keto diet is about eating healthy fats, protein and minimal carbohydrates. The body uses carbohydrates as a fuel for energy and when it doesnt get enough carbs, it starts using up the fat for energy. This is the purpose of the keto diet.

Paleo Diet is based on the idea of what our ancestors would have consumed in the Paleolithic age. It focuses on the elimination of foods that requires a lot of farming like legumes, grains, dairy products and processed sugar. Basically, a strong emphasis on meat, fruits and vegetables rich in protein and fibre.

1. While following the paleo diet, you need to indulge in some exercise and mindfulness. Keto, on the other hand, doesnt require lifestyle changes other than includingcarbs, protein and fat in your diet.

2. Paleo does not eliminate foods in carbs, while keto does. Paleo allows for whole-food sources of carbs, given it falls within the parameters of the diet. Keto, on the contrary, restricts all sources of carbohydrates.

3. With paleo, you are not allowed to eat any dairy products or soy. However, keto encourages eating high-fat dairy foods and soy.

4. A paleo diet might include grilled chicken, vegetables, avocado or some form of carbs. Keto, on the other hand, limits all carbs and allow you to eat less number of fruits and vegetables. Basically, there is more flexibility of food choices with paleo diet.

5. Paleo diet is rich in protein and fibre but lacking in calcium, and vitamin D. Keto is extremely low in carbs, which often leads to Keto flu, which causes nausea, fatigue and muscle cramping. Each diet has certain side effects.

6. When it comes to weight loss, keto diet is designed to help you to lose weight. But the results may not last long. Wherss.eas, there is not enough evidence that paleo helps with weight loss.

Paleo and keto diets, both are healthy depending on how they are incorporated. However, the paleo diet is easier to follow than the keto diet as you have more food options with the former. Paleo also encourages exercise and mindfulness, which makes it more of a lifestyle than a diet.

However, research is still going on regarding the safety and effectiveness of these diets.

ALSO READ | Intermittent Fasting vs Ketogenic Diet: Which one is best for weight loss?

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Keto Diet Vs. Paleo Diet: Which one is a healthier option? - PINKVILLA

YouTuber Will Tennyson is back again with another diet review. This time, the fitness buff challenged himself to try the Vertical Diet for seven days.

Before getting into the video, it's helpful to know more about the eating style. Bodybuilder Stan Efferding created the diet to improve energy, gut health, stamina, endurance, and recovery, according to Efferding's website. Under this plan, you'll eat a lot of red meat and white rice. Brown rice, wheat-based whole-grain foods, beans, legumes, and sugar are not allowed, reported Women's Health. The Vertical Diet includes low FODMAP foods, like broccoli, that can cause bloating and gas. However, there is no scientific evidence backing the diet's claims.

And following the plan can be costly, explains Tennyson.

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"Let me tell you right now, this is not a budget-friendly diet," he says. He spent nearly $100 on three days of groceries, which included lamb sausages, lean ground beef, and flank steak.

Throughout the week, Tennyson frequently eats one of Efferding's favorite meals called the Monster Mash, made of white rice, ground beef, and chicken stock.

For breakfast, Tennyson eats a lot of egg scrambles with spinach, potatoes, and peppers. Snacks generally consist of full-fat Greek yogurt.

At the end of the week, Tennyson had a few surprising benefits: smoother skin and more regular bowel movements. He also feels better overall from sticking to a regular sleeping schedule, which Efferding encourages. Tennyson also lost .4 pounds, which he says is surprising considering he ate more daily calories than normal. Of course, weight fluctuates day by day and depends on a variety of factors including bowel movements and bloating.

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Will Tennyson Tried the Vertical Diet for 7 Days and Had a Few Surprising Changes - Men's Health

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If the DASH diet brings to mind confusion with a touch of familiarity, same. It feels like one of those healthy eating plans that has been around in the background forever, like Atkins, but that I never really knew much about. Honestly if someone before today had asked me, a wellness writer, if I knew what DASH diet stands for (and even what it was), I would have made a lame pun and then evaded the question by pulling up a picture of my foster dog.

But we all might have majorly screwed up by sleeping on the DASH diet. Tracy Lockwood Beckerman, RD, breaks down what you need to know on the latest episode of Well+Goods YouTube series You Versus Food. The word diet has gotten a bad rap lately, with good reason. But when the word diet is used to describe adhering to a certain way of eating that makes your insides feel better and prevents health problems and long-term issues, thats the kind of diet I can stand behind, Beckerman says. And thats exactly what the DASH diet is.

DASH stands for Dietary Approaches to Stop Hypertension, and its a way of eating that helps prevent high blood pressure, heart disease, and strokes. Blood pressure, she explains, is the speed at which blood moves through your veins; high blood pressure can damage the heart, weaken blood vessels, and increase the risk of stroke if gone unchecked. Research shows that high blood pressure is less prevalent in plant-based eaters, and that sodium intake can worsen hypertension, she says. Those are the main principles upon which the DASH diet is based.

The eating plan is particular about sodium intake; it calls for no more than a teaspoon (or 2,300 milligrams) of sodium per day. But sodium is sneaky, and shows up in foods you wouldnt necessarily expect, like cereal. Thats why the diet also recommends limiting the amount of processed foods you consume.

However, unlike other eating plans (cough, keto, cough) it doesnt restrict any particular macronutrient, so there are plenty of options for food that is recommended on the dietand you dont have to go to a specialty store to find them.

Watch the video above to get more info about the DASH diet, including the foods to eat and the foods to avoid.

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Why Experts Often Recommend This Eating Plan For Better Heart Health - Well+Good

As Covid-19 continues its spread around the world, with 8,993,659 confirmed cases and 469,587 deaths, the vast majority of the population is taking the advice of scientists deadly seriously. Of course, as with everything nowadays, there is a minority of tin foil hat wearing conspiracy theorists who believe all these deaths are being faked and that Bill Gates and all the worlds scientists are in a giant global conspiracy to kill us all.

The majority of the global population fortunately are still preserving their sanity and continuing to follow the advice of the experts our taxes pay for. Unfortunately, following the advice of scientific experts in their fields seems to be limited to a problem that is threatening our lives in the current moment. When it comes to problems that are not life threatening this week or perhaps next, the majority of humanity is still acting in willful ignorance.

When it comes to the much larger and existential threat posed by the climate crisis and the annihilation of biodiversity, the experts, who are doing their best to warn us of the impending dangers, are being ignored as they have been for the past thirty years. Even those who would categorize themselves as liberals are continuing to bury their heads in the sand.

The gulf between what people say they understand is necessary and what their actions continue to prove otherwise is alarming. It is nowhere more evident than their dietary choices.

As people mock Trump supporters and others who refuse to wear masks or practice social distancing, these same people resolutely refuse to change their diets, even in the face of the biggest threats ever to face our species.

The number of reports being published, warning us that our diets are not only threatening the spread of Covid-19 and other zoonotic diseases, but largely responsible for the climate emergency and also the sixth extinction that is unfolding all around us, grows by the day. But, as people mock Trump supporters and others who refuse to wear masks or practice social distancing, these same people resolutely refuse to change their diets, even in the face of the biggest threats ever to face our species.

Virus researchers are convinced that Covid-19 came from a wet market in Wuhan, China, even if the paranoid wearers of tin are convinced otherwise. The disease is continuing to spread due to the way we treat animals with slaughterhouse workers all around the world testing positive. In Wales, 100 out of 560 workers at a single plant have tested positive, while in Germany, where things were largely under control, 1,300 out of 7,000 employees at a single facility tested positive, forcing all employees and their families into quarantine. This led to the R number in Germany increasing from 1.79 to 2.88 in just 24 hours. In general terms, keeping animals in filthy cramped conditions, feeding them a concoction of antibiotics and growth hormones, and then slaughtering them in even dirtier slaughter houses is a recipe for creating a new disease.

With 75% of new or emerging infectious diseases being zoonotic, meaning they are passed from animal to human, the impetus to change our diets should be clear to everyone. Scientists continue to warn us that humanities destruction of nature is responsible for diseases such as Covid-19. As the population continues to expand, and we continue to clear wild habitat to feed ourselves, we are coming into more and more contact with wild animal populations, putting them and us at risk.

This brings us back to our diets. Eating a diet high in animal protein requires vastly more land than a plant-based diet. Producing 1kg of beef, for example, uses 163 times more land than producing rice, beans or potatoes. To put things into stark context, 70% of formerly forested land in the Amazon is being used to graze cattle and most of the rest is being used to grow soy beans for animals living in the perfect breeding ground for new epidemics, factory farms. In total, around 80% of available arable land is used for livestock farming, yet animal products provide less than 20% of our calories. As much as we try to ignore the voices of the experts, it is getting increasingly difficult. You have to drive your head further and further into the sand with each and every passing day. But, that is what people continue to do. Even those who consider themselves to be open minded liberals. They are anything but when it comes to their dietary choices.

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The World Wildlife Fund (WWF) estimates that 60% of all wildlife lost is due to our meat centric diets, and the United Nations predict that meat consumption will double by 2050. How will nature cope with this demand?

It isnt only land use that is affected by our decision to eat animals. Around a third of all freshwater is given to livestock around the world. This, at a time when aquifers and rivers are beginning to run dry, and one in three humans doesnt have access to safe drinking water.

In their groundbreaking book, Project Drawdown, which focusses on the 100 best solutions to the climate catastrophe, three of the top five solutions are related to food, and all can be related to eating animals.

The climate crisis is also being driven in large part by our addiction to cheap meat. The U.N. states that 18% of all greenhouse gasses are caused by animal agriculture while World Watch reported in 2009 that this figure was inaccurate, and a better estimate is 51%. Whatever this figure actually is, it is likely somewhere in between, and how do we suppose to meet our targets of zero carbon by 2050 with meat consumption projected to double?

These are all questions that we need to honestly address. In their groundbreaking book, Project Drawdown, which focusses on the 100 best solutions to the climate catastrophe, three of the top five solutions are related to food, and all can be related to eating animals. They are reducing food waste, eating more plants and less meat, and restoring tropical forests.

It is impossible to eliminate all food waste, but we could make a start by eating the food that we feed to animals directly. For every kilogram of chicken flesh we consume, we have wasted between 2-5kg of edible food. When it comes to pig flesh, that rises to between 4-9kg and for cows it rises to a staggering 6-25kg of feed. This is hugely inefficient and completely unsustainable. Likewise, the only way we will be able to restore deforested land is by moving to plant-based diets which require significantly less inputs like land, water and fertilizer.

People like to say that eating animals is their right. Granted, this is a fact, just like each of us has the right to walk down the street and perpetuate violence on another person. Any of us could do this right now. Of course, there is likely to be a consequence, probably a police record or jail time. The same is true of eating animals. Yes, it is our right to choose, but this decision doesnt come without consequences. The consequences are continued lockdown, planetary warming, water depletion, mass starvation and the sixth extinction.

When looking at the consequences, a healthy plant-based diet doesnt seem such a bad choice to make.

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The Plant-Based Diet That Our Planet Urgently Needs - Common Dreams

High blood pressure - which is also known as hypertension - puts extra stress on blood vessels and vital organs.

The condition could lead to some deadly complications, including strokes and heart attacks.

It could be caused by eating an unhealthy diet, or by not doing enough exercise.

But you could reduce your chances of deadly hypertension by simply adding more mushroom to your diet.

READ MORE: High blood pressure - the best exercise you can do at home

"Mushrooms are a good source of potassium, selenium and also make vitamin D when exposed to sunlight," Dr Brewer told Express Health.

"Some edible mushrooms [e.g. oyster mushrooms, enoki, porcini, reishi and maitake] have been found to lower blood pressure by blocking the action of angiotensin-converting enzyme [ACE] in a similar way to prescribed ACE inhibitors.

"Mushrooms are surprisingly filling thanks to their fibre content and are a good choice when watching your weight.

"Slice mushrooms raw into salads, saut in olive oil with garlic, parboil in bouillon, make into soups, or stuff and bake in the oven. Reishi and Maitake are also available as supplements."

Meanwhile, you could also lower your risk of hypertension by simply eating more yoghurt, it's been claimed.

Yoghurt may protect against high blood pressure due to its high calcium, magnesium and potassium content. All three of these nutrients have antihypertensive effects.

Regularly eating yoghurt could lower your risk of high blood pressure by around 20 percent, scientists have claimed.

If you're not a big fan of yoghurt, you could always take probiotic supplements, which work in a similar way.

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High blood pressure - the 80p vegetable diet swap to protect against deadly hypertension - Express

By: Lifestyle Desk | New Delhi | Updated: June 24, 2020 12:30:08 pm Count on these immunity boosters this monsoon. (Source: Express Photo by Kamleshwar Singh)

The monsoon season brings a respite from the scorching heat of summer. The sheer delight of bingeing on hot pakodas with steaming ginger tea makes the rains even more enjoyable. However, as much joy as the weather brings, it also makes us susceptible to a multitude of seasonal diseases, not all of which are water-borne. According to Ritika Samaddar, regional head dietetics, Max Healthcare, Delhi, our immunity takes a dip during monsoons, making us more susceptible to common cold, viral infections, flu and digestive issues. A good immune system, therefore, is required during this season, which can be built by consuming certain foods.

Include these three foods in your diet for better immunity

Almonds are a source of 15 nutrients such as magnesium, protein, riboflavin, zinc, etc. In addition to this, they are also high in vitamin E, which acts as an antioxidant to support pulmonary immune function. Vitamin E is also known to offer protection against infections caused by viruses and bacteria. Almonds are a convenient snack that can be eaten anywhere, any time of the day. You can also mix almonds with your favourite flavours to create healthy, yet tasty snacks!

Probiotics or good bacteria present in yoghurt can help in boosting your immune function. They help in healthy regulation of the gut, which stimulates your immune response to fighting diseases. Yoghurt is also fortified with Vitamin D, which is linked to cold and flu resistance. You can try making fruit smoothies or just throw in some chopped fruits and nuts in a bowl of yoghurt for a healthy meal option.

It is one of the most powerful Indian spices and has more than 300 nutrients including calcium, fibre, iron, zinc etc. Turmeric is also known to have anti-inflammatory properties that can help in boosting immunity. It also contains anti-viral, anti-fungal and anti-bacterial properties that further add to strengthening the bodys immune function. Turmeric can be consumed by mixing it with milk or ghee along with black pepper.

ALSO READ | This immunity-boosting chutney is good for constipation and blood sugar

As much as we love the monsoons, no one prefers falling sick and being restrained in the pleasant season. It is a time for us to protect our body against diseases by taking precautions.

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Monsoon diet: Eat right with these three immunity boosting foods - The Indian Express

Maintaining a healthy lifestyle, including a well-rounded diet is crucial to prolonging your lifespan.

You could also boost your lifespan by doing regular exercise. Its the miracle cure weve all been waiting for, according to the NHS.

Making some small diet or lifestyle changes could help to increase your life expectancy and avoid an early death.

One of the easiest ways to lower your chances of an early death, while also protecting against bowel cancer, is to add more ginger to your diet.

READ MORE: How to live longer - drink to boost life expectancy

Studies show ginger fights nausea, stimulates bile production, relieve stomach discomfort, and speeds transit through the digestive tract, they said in their book Eat Better Live Longer - Understand What Your Body Needs To Stay Healthy.

It also helps to break up and dispel intestinal gas, to counter bloating.

Gingers strong anti-inflammatory action may help to relieve pain associated with conditions such as arthritis, they added.

A review of five studies found taking ginger reduced pain by nearly a third and disability by 22 percent in people with osteoarthritis.

Meanwhile, you could also increase your life expectancy by eating more avocado, they added.

Avocado is a so-called super fruit that protects the heart against heart disease and even heart attacks.

That's because they reduce the amount of 'bad' cholesterol in the body, while also boosting the amount of 'good' cholesterol, according to dietitian Juliette Kellow and nutritionist Dr Sarah Brewer.

A build-up of cholesterol in the blood increases your chances of heart disease.

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How to live longer - the cheap spice to protect against bowel cancer and early death - Express