In a study published in Aging Clinical and Experimental Research, researchers found a potential correlation between mean levels of Vitamin D and the number of cases and rates of mortality caused by COVID-19.

The study (tinyurl.com/yc4dnk5j) can provide guidance about the potential protective factor of Vitamin D in treating individuals infected with COVID-19 and is particularly important for individuals who are presently deficient in Vitamin D.

How can you use this information? Take these steps to make sure you are getting enough Vitamin D.

Pay attention to your Vitamin D levels. According to the U.S. National Academy of Medicine, the recommended daily dosage of Vitamin D should be 600-800 IU for most people.

Spend time in the sunlight. It is important to protect yourself from too much sun, but getting adequate doses of Vitamin D takes very little unprotected sun exposure. Health experts recommend 8 to 15 minutes of sunlight for those with lighter skin and possibly longer for those with darker skin.

Take a supplement. Most people can make sure they are getting the daily recommended amount of Vitamin D by taking a supplement. Between 1,000 and 4,000 IU is considered a safe dose for maintaining healthy levels of Vitamin D.

Eat fatty fish and seafood. Fatty fish and seafood are among the highest dietary sources of Vitamin D. Those highest in Vitamin D include wild salmon (farmed has been shown to have up to 25 percent less), mackerel, tuna, oysters, shrimp, sardines and anchovies.

Eat mushrooms. Mushrooms are the only complete plant-source of Vitamin D. Wild mushrooms such as maitakes have been shown to be higher than others in Vitamin D levels, but always make sure to carefully identify mushrooms to be sure they are edible.

Consider adding fortified foods to your diet. Because very few foods contain naturally high levels of Vitamin D, you can increase your levels by eating foods fortified with Vitamin D. Some of these foods are: cows milk; plant-based milk alternatives like almond, hemp and soy; tofu; orange juice; some cereals and certain types of yogurt

A deficiency in Vitamin D is a major public health concern throughout the world in all age groups, but is of particular concern for those over 70. Vitamin D levels deteriorate with age from decreased sun exposure and cutaneous synthesis.

Previous studies have examined the role Vitamin D supplementation plays in protecting against acute respiratory tract infections.

A 2017 meta-analysis revealed that patients who were Vitamin D deficient, often those over 70, experienced the greatest benefit.

Additional studies have demonstrated that Vitamin D plays numerous roles in the immune system response to infection, including impairing macrophages from maturing and producing antigens.

The major limitation of this study is that Vitamin D levels are not currently available for COVID-19 patients.

Researchers relied on previously established links between Vitamin D and the immune response to respiratory tract infections.

Based on these links, the researchers in this study were able to establish a correlation between Vitamin D levels and the rate of COVID-19 deaths; however, further research is needed to account for other factors through direct measurement of Vitamin D levels among COVID-19 patients.

Diet Detective Inc., headed by Charles Platkin, Ph.D., anutrition, fitness and public health advocate, is a not-for-profit organization working to uncover the mysteries and myths surrounding food, nutrition, fitness and medicine with the goal of educating, engaging, inspiring and creating a catalyst for meaningful change in personal and community health and wellness. Find out more at dietdetective.com.

View original post here:
Diet Detective: What you need to know about vitamin D and coronavirus - Conway Daily Sun

Vitamin D is a crucial nutrient for your health and wellbeing. Now, research suggests it may play a role in preventing more severe coronavirus cases.

A major natural source of vitamin D is sunlight, and quarantine and social distancing can make it hard to get as much of that as we used to. Side effects of low vitamin D can include fatigue, more frequent infections (including cold and flu), and depressed mood.

But you can also supplement vitamin D or get it through your diet.

"Years ago, when testing vitamin D levels became more widespread, we discovered that so many people of all ages were shown to have low levels," Bonnie Taub-Dix, registered dietitian nutritionist, author of Read It Before You Eat It Taking You from Label to Table, told Insider. "A vitamin D deficiency appears to increase your susceptibility to infection."

Here are the best ways to add more vitamin D to your routine.

Sunlight is the best natural source of vitamin D, according to Taub-Dix. However, in order to get it, your skin needs to be directly exposed so your body can produce the nutrient.

"There's a myth that we get vitamin D from simply basking in the sun, but what actually happens is that compounds (like prohormone) in your skin react with the sun's UVB rays to make vitamin D, which means our skin actually has to be exposed to reap the glowing benefits," she said.

If you're able to spend time outside, that can help make sure you're getting enough vitamin D.

While sunscreen is important to protect the health of your skin, it can interfere with this process, Taub-Dix added. Aging can also make the process less efficient.

Even if you're getting lots of sun, it isn't realistic to rely on it as yourprimary vitamin D, Taub-Dix said.

Nigel O'Neil/Getty Images

Vitamin D can be easily added to your diet in the form of natural foods.

Fatty fish, including tuna and salmon, are high in vitamin D, and hat's true whether you get them fresh, frozen, or from a can, Taub-Dix said.

Eggs are also a good source, with about a tenth of your recommended vitamin D needs per serving, so a hearty omelet could get you 25% of the way to your daily dose.

Beef liver, while not everyone's favorite food, is also a good source of vitamin D in addition to other essential nutrients Taub-Dix recommends sauteing it with onions or enjoying it as a pate on crackers as easy ways to incorporate it into your diet.

Surprisingly, the richest dietary source of vitamin D doesn't come from animals at all. The humble mushroom is a great source of the nutrient, and often even more so when dried, since it's been treated with UV light as part of its processing, Taub-Dix said.

Fresh shiitake mushrooms provide about a quarter of your daily vitamin D needs, and dried shiitakes provide a full day's worth, she said.

If you're still concerned about meeting your daily vitamin needs, supplements can help. Many foods are already fortified with vitamin D when you buy them in the store these include milk (including nondairy varieties), breakfast cereal, bread, and orange juice.

If that's not enough, you can consider a supplement. Recently, a top nutritionist in the UK recommended that people supplement vitamin D during the pandemic.

However, since supplements aren't regulated by the FDA, it can be hard to know what you're getting, so it's best to leave the vitamin pills as a last resort.

No amount of vitamins can prevent or cure any disease, including the coronavirus. Too much can even make you sick.

So keep a healthy diet and get outside when possible, but don't forget to wash your hands and get plenty of sleep, too.

Read more:

Vitamin D deficiency may be tied to a higher risk of severe coronavirus infection

What is vitamin D deficiency? How less sun can make you vulnerable to infection

Take vitamin D supplements to make up for lost sunshine while quarantined indoors, the UK's top nutritionist says

Read more:
Vitamin D could play a role in fighting the coronavirus. Here's how to get more in your diet. - Insider - INSIDER

High blood pressure is a common condition that affects more than a quarter of all adults in the UK. But, you could lower your risk of developing hypertension by following the DASH diet, it's been claimed.

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, following the DASH diet could help to protect against deadly hypertension.

READ MORE: High blood pressure - home exercise to prevent hypertension

"Eat the DASH way - research has demonstrated that the DASH diet is effective for high blood pressure," said registered nutritionist Harriet Smith.

She told Express Health: "This way of eating includes foods rich in potassium, calcium and magnesium; which can help to lower blood pressure.

"Try to include fruits and vegetables, wholegrains, dairy, nuts, seeds, pulses, lean meat and fish and healthy fats such as olive or rapeseed oil in your diet."

The DASH diet has also been claimed to protect against osteoporosis, diabetes, and even some cancers.

Link:
High blood pressure - the best diet plan to lower your risk of deadly hypertension - Express

All featured products are curated independently by our editors. When you buy something through our retail links, we may receive a commission.

Gluten-free food is everywhere these days, but if you dont have celiac disease, do you need to eat it? In honor of Celiac Awareness Month (and because the interest in GF everything doesnt seem to be waning), weve refreshed our guide to going gluten-freewhich also touches on why some people really shouldnt.

You cant shop the aisles of a supermarket, peruse a fast-casual restaurant menu, or scan a rack of food magazines without seeing it, the GF tag: gluten-free. No movement has consumed contemporary food like the gluten-free one, though keto may be coming close. Once a heavily restricted survival diet for those who suffered from celiac disease, gluten-free has become a mode of eating of choice for most of us, a way to battle mild to moderate wheat allergies weve only become aware of, cut down on carbs, or just to eat healthier, and with more intention.

Along with ubiquity comes easy adoption, or relatively so. Thanks to a host of food products, from raw ingredients like gluten-free flours to GF prepared foods, its possible to live a gluten-free lifestyle without major disruptions in your daily life. You can go out to eat (though if you do have severe gluten allergies, that can still be dicey), and cook pretty much the same types of foods you always did, without much in the way of major inconvenience.

Disclaimer: It was in 2016 that we wrote that, and in 2014 Sarah Henry covered the then-current state of the gluten-free movement for us; its safe to say, its even more mainstream these days (and GFF Magazine has outlasted Lucky Peach). So well say it again: Gluten-free is still the new normal. Or maybe just normal.

If you havent yet taken the plunge, going gluten-free does take some reflection, and vigilance. So herefor anyone thinking of taking up gluten-free eating for the first time, or being more conscious about gluten and its adjustmentswe offer this guide.

Getty Images / fcafotodigital

Gluten-free foods were originally prescribed for people with celiac disease, a serious genetic autoimmune condition that occurs when gluten causes the body to destroy its own intestinal lining. Celiac sufferers have no choice but to avoid gluten, since failure to do so can lead to serious complications, including cancer of the small intestine. (Scroll down for more information on CD.)

Thanks to a slew of high-profile advocates for the gluten-free lifestyleincluding Wheat Bellys William Davis and David Perlmutter, author of Grain Brain (not to mention various celebrities)a growing number of us believe we suffer from a less severe gluten intolerance, non-celiac gluten sensitivity (NCGS), and that its the cause of maladies like joint pain, skin conditions, arthritis, and adrenal fatigue.

Because NCGS doesnt have a specific set of symptoms, doctors rarely diagnose it; some dont believe it even exists. Still, researchers say that as many as 18 million Americans could have some adverse reaction to wheat products, a problem attributed to everything from wheats changing genetics to FODMAPs, a group of carbohydrates that often cause abdominal pain and bloating.

If you have no adverse physical reactions to foods containing gluten, nutritionists advise against a restrictive diet, since it can do more harm than good. It makes you prone to having low levels of certain vitamins and minerals, and gluten-free versions of processed foods can be costly, and in some cases contain more fat, carbs, sugar, and sodium than their standard counterparts.

Gluten is kind of a catch-all name for particular types of proteins that are in many grains, including the most common types of cereal grains: wheat, rye, and barley, but also kamut, spelt, and other wheat relatives.

(Oats are technically gluten-free, but run into trouble from cross-contamination with wheat in milling facilities. Whats more, theres a protein in oats thats similar to the one in gluten and that can affect people with celiac disease. For nonceliac sufferers, it is now possible to buy oats that are certified gluten-freescroll down for more on what you can buy, and what to avoid.)

The combination of proteins that makes up gluten coalesces into an elastic network that gives structure to pasta, breads, and other baked goods. So far, so good. The difficulty comes from all the sneaky gluten lurking in unexpected foods, like some vanilla extracts you might pick up, unsuspectingly, at the supermarket.

Chowhound

Celiac disease, commonly referred to as CD, is a genetic disorder. When someone with CD eats food containing gluten (even small amounts), they experience an immune-mediated toxic reaction that afflicts the small intestine, preventing the food from being absorbed. Even if they dont experience immediate symptoms, damage to the small bowel can result. A recent study conducted by NYU Grossman School of Medicine researchers suggests there may be a link between pesticides and celiac disease; the same study also cites chemicals in some nonstick cookware as potential triggers for CD in young girls (and celiac disease seems to occur at much higher rates in the female population in general).

If youre thinking of going gluten-free because you suspect you have a sensitivity to wheat and other grains, you should probably begin by talking to a health care provider. He or she might refer you to a gastroenterologist and/or require tests, which you should doits never a bad idea to check in with a doctor before changing your diet.

For more information on CD, check out the Center for Celiac Research, the Gluten Intolerance Group, and Beyond Celiac.

Chowound

You may be wondering: If a gluten-free diet is only truly necessary for celiac or NCGS sufferers, then why are so many people insistent that going gluten-free has helped them lose weight? Some researchers are quick to point out that there are no published reports showing that a gluten-free diet produces weight loss in people without celiac disease or gluten sensitivity. But take away gluten from an unprocessed diet, and youll find yourself eliminating starchy, refined grains like bread, pasta, cake, and other sweets. What youre left with are meats, seafood, beans, nuts, seeds, dairy, and fats, a preponderance of nutrient-dense foods that make you feel satiated more quickly, thanks to healthy fats and fibers.

Gluten-Free GroceriesThe Best Gluten-Free Snacks to Buy OnlineAccording to Shauna James Ahern, creator of the popular blog Gluten-Free Girl, wheat is where youll find gluten 90 percent of the time in the American diet. Along with types of wheat (barley, rye, triticale, kamut, spelt), look for wheat products referred to a number of different ways, such as durum, farina, graham flour, and semolina.

And while it may be obvious that gluten lurks in flour-based products like cake, cereal, breading, and pasta, you may not realize that its often present in chocolate, condiments, soft and hard candy, bouillon, soy sauce, and salad dressings, too. Even pills and vitamins sometimes use gluten as a binding agent.

So always read labels, and when in doubt, ask (especially when dining out).

When it comes to baking (and breading things), good replacements for wheat flour are no longer hard to come by. Companies like Glutino, Cup4Cup, and King Arthur Flour offer widely distributed flour substitutes. As an alternative, you can make your own gluten-free flour mix at home, and customize it however you want.

Chowhound

Related Reading: The Best Flour Substitute for Whatever Youre Baking or Cooking

Beware that wheat-free doesnt necessarily mean free of gluten, and some grains, like oats, are naturally gluten-free, but often contaminated with wheat during production, so look for a certified gluten-free label.

Beans, eggs, meats, seafood, and fruits and vegetables are all naturally gluten-free; make them at home, and you wont have concerns about wheat contamination. For a quick starch fix, rice, potatoes, and corn-based products like polenta make nice stand-ins for breads, noodles, and pasta (though plenty of gluten-free pasta options do exist now too).

With some exceptions, wines, spirits, and vinegars are gluten-free (but you should always double check, and beware of malt). And youre in the clear eating any of the following, as long as they havent been processed with other gluten-containing grains: amaranth, arrowroot, buckwheat, cornmeal, flax, rice flour, soy, quinoa, millet, rice, sorghum, tapioca, teff, xanthan gum, potato flour, chickpea flour, and plantain flour.

Grain-like plants that contain no gluten:

Gluten-free flours made from the above list, as well as those made from nuts (like almond flour), potatoes, plantains, beans, and coconut. Make sure theyre labeled gluten-free, to avoid cross-contamination.

Dairy products, including milk, butter, margarine, real cheese, plain yogurt, and ice creams (as long as theyre free of gluten-containing add-ins like cookie dough!)

Vegetable oils (including canola oil)

Plain fruits, vegetables, meat, seafood, potatoes, eggs, nuts, nut butters, beans, and legumes (many of which are nutritionally dense superfoods)

Distilled vinegar

Mono and diglycerides

Spices (beware of blends and always read the ingredients list for hidden glutenbut if there are no ingredients listed, that means the jar contains only the spice or spices on the label)

Hard liquor and wine (almost always)

Wheat in all forms (spelt, kamut, triticale, durum, einkorn, farro, farina, semolina, cake flour, matzo, and couscous)

Barley and malt, which is usually made from barley, including malt syrup, malt extract, malt flavoring and malt vinegar

Rye

Breaded or floured meat, poultry, seafood, and vegetables, when the breading is made with wheat

Soy and teriyaki sauces (and any meat, poultry, or vegetables with a sauce or marinade that contains these); coconut aminos can be a good substitute

Foods fried in the same oil as breaded products

Licorice, which is made with wheat flour, and other candies containing wheat or barley (againget used to reading labels)

Beer is gluten-free when made from gluten-free grains. Beer made from barley processed to remove the gluten is not considered to be gluten-free. (Read more about the difference between gluten-free and gluten-removed beer.)

Flavorings are usually gluten-free, but in rare instances can contain wheat or barley.

Wheat starch is allowed in gluten-free foods if the wheat starch has been processed to remove the gluten protein.

Oats are considered safe on the gluten-free diet if they have been specially processed to prevent cross-contamination by gluten-containing grains. They should be specifically labeled gluten-free.

Processed cheese (spray cheese, for example) may contain gluten; real cheese is gluten-free.

Products labeled as wheat-free are not necessarily gluten-free. They could still contain spelt, rye, or barley-based ingredients. Another reason to always, always read the label, especially if gluten truly makes you ill.

You can find gluten-free recipes in tons of places these days, from cookbooks to blogs (and of course, on Chowhound), but you dont necessarily have to search for gluten-free in particularif you get familiar with which ingredients are safe and which ones arent, youll recognize that plenty of standard recipes are naturally gluten-free, or are easily made that way with minor substitutions. Because the paleo and Whole30 diets exclude gluten, any recipes with those labels should also be safe. Here are some basic gluten-free recipes to get you started and keep you satisfied, morning, noon, and night.

Slather these flaky biscuits with butter and jam, smother them in gravy, or serve them on the side of nearly any dinner (or breakfast) you like. Get our Gluten-Free Buttermilk Biscuits recipe.

A light brush of olive oil helps our homemade our Gluten-Free Pizza Crust recipe crisp up in the ovenbut for an easier option, our Cauliflower Pizza Crust recipe is also gluten-free.

Chowhound

A mix of four different flours gives these GF pancakes a similar flavor and texture to traditional ones. (Luckily, maple syrup is GF, but some pancake syrup can contain gluten in the form of malt.) Get our Gluten-Free Pancakes recipe.

Chowhound

Americas best-loved cookies go gluten-free. This recipe uses a mix of milk and semisweet chocolate chips, but if you love dark chocolate feel free to use bittersweet. Get our Gluten-Free Chocolate Chip Cookies recipe.

Chowhound

No flavor sacrificed in these GF chocolate treats. Get our Gluten-Free Brownies recipe.

Note: This article was originally published in 2016, and has been updated with new images, links, and text.

Header image courtesy of Shutterstock.

Go here to read the rest:
Gluten-Free 101: Everything You Need to Know About Gluten & Avoiding It - Chowhound

A decade can fly by in the blink of an eye. You may not be able to slow down time, but being in good health is the key to a longer life. Which diet may help you to live to 100 years old?

Throughout the world there are "blue zones", where centenarians happily reside free from disease.

The term was coined by author Dan Buettner, who investigated the world's longest living people.

Putting together a book, Buettner identified five places on Earth where people lived longer. These were:

A number of studies have found that these areas contain high rates of people who live over 90 and 100 years old.

Researchers from the Universit Catholique de Louvain, Belgium, observed a high prevalence of centenarians in Sardinia, Italy.

And researchers from the Pacific Health Research Institute, in Hawaii, declared: "Okinawa, an isolated island prefecture of Japan, has among the highest prevalence of exceptionally long-lived individuals in the world."

What is their secret to longevity? It may be linked to what they put into their bodies.

READ MORE:Hay fever symptoms: Key signs in your skin you could be allergic to pollen

Diets in the blue zones are typically rich in vegetables, legumes, whole grains and nuts.

Vegetables

Naturally low in fat and calories, this nutrient-rich produce offers an array of health benefits.

Fibre found in vegetables helps to reduce blood cholesterol levels, thereby decreasing the risk of heart disease.

And sweet potatoes, for example, are rich in potassium which helps to maintain healthy blood pressure.

Legumes

Legumes include beans, pea, lentils and chickpeas and they are rich in fibre and protein.

Protein is used by the body to build and repair tissues. It's also the building block for enzymes, hormones, bones, muscles and skin.

Whole grains

Whole grains are made of three parts: the bran, endosperm and germ.

The bran is the hard, outer shell that contains fibre, minerals and antioxidants.

The endosperm is the middle layer of the grain that is mostly made of carbohydrates.

And the germ is the inner layer that contains vitamins, minerals, protein and plant compounds.

Common varieties of whole grains include: oatmeal, quinoa, brown rice, wild rice and bulgur.

Other whole grains include barley, freekeh, buckwheat and whole rye.

See more here:
How to live longer: The diet which may help you to live to 100 years old - Express

Wondering about the health benefits of the candida diet? A dietitian breaks it down right here.

Eating for gut health in the year 2020 is as trendy as sporting a Juicy Couture sweatsuit was back in the early aughts. One eating plan known as the candida diet claims to outpace the rest when it comes to serving up good-for-your gut meals, but is it a passing trend (like good old JC sweats)? Or is is the candida diet healthy enough to stand the test of nutrition times? Thats the question Tracy Lockwood Beckerman, RD, answers for us on the latest episode of Well+Goods YouTube show, You Versus Food.

Before you hear her spiel, though, you first need to know what this mysterious thing called (*checks notes*) candida is. Get this: We all have yeast inside our bods, explains Beckerman. Candida is just one type of yeast thats typically found in small amounts in the mouth, intestines, on the skin, or in the vagina.

When that yeast is in balance with the good bacteria of your microbiome, its all smooth sailing in the gut. The problems arise when theres too much [candida], says Beckerman. This is Candida overgrowth, which may result in an infection known as Candidiasis. Candidiasis can cause thrush, fatigue, digestive issues, yeast infections, and UTIs.

Enter the candida diet, which sets temporary dietary restrictions that highlight gut-health boosters (like lean proteins, healthy fats, probiotics, and non-starchy veggies), while restricting the consumption of gluten, sugar, alcohol, additives, and more inflammatory foods. In theory, these rules should cut out the foods that impact the GI lining and make the candida thrive. But while theres never a problem with incorporating more salmon, avocado, spinach, and yogurt into your diet, Beckerman warns that not all of the diets rules have nutritional clout.

There is no significant evidence saying that a gluten-free diet can benefit those who do not have a gluten intolerance, says Beckerman. Plus, gut imbalances are serious businessand everyone who thinks they have one should be working closely with a health professional about what their next stepshouldbe before trying the diet.

To get the full story on the candida diets virtues and pitfalls, youll have to tune into the full video.

Follow this link:
What an RD wants you to know before trying the candida diet for better gut health - Well+Good

If youve been stress eating and working out less during the pandemic, youre not alone. But fitness and health expert Harley Pasternak warns that getting into the habit of living that way can put you at risk of developing type 2 diabetes.

Americans are not supposed to eat more than 30 grams of sugar a day, Pasternak tells Yahoo Life. Usually they consume 70 grams of sugar a day and, depending on what you read right now, Americans might be consuming over 100 grams of sugar every single day.

That can lead to negative consequences, including type 2 diabetes, he says. That's why it's so important we manage our sugar intake, Pasternak says.

Important side note: Eating a lot of sugar can even tamp down on your immune system. Research shows that after you have a high sugar meal, your immune system is actually suppressed for two to three hours and does not function as well as it normally should, Pasternak says. Other studies have shown that viruses are really happy when they find cells covered in sugar. They say that certain viruses, like a coronavirus, has a sweet tooth and over 80 percent of the cells that it attaches to ourselves covered with sugar. So managing our sugar is more important than ever.

Pasternak says there are a few things everyone can do to lower their type 2 diabetes risk. And, he adds, these tips can also help if you already have type 2 diabetes.

Make sure your meals are less than 10 grams of sugar and snacks less than five grams of sugar, Pasternak says.

Everyone has treats they love, and it can be hard to resist temptation when theyre right in front of you. Make sure you remove those trigger foods in your house, that late night, sugary cereal in the cupboard or that ice cream in the freezer, Pasternak says. Get them out. He also recommends doing your best to avoid those foods when youre out too, like bypassing a coffee shop with delicious pastries for one that doesnt have treats.

Story continues

Make sure that you're filling yourself up with the right foods so that you don't have a low blood sugar, Pasternak says. He recommends loading up on healthy fats like nuts, seeds, olives and avocados, high-fiber foods like vegetables, fruits and whole grains, and quality proteins like seafood, chicken and dairy.

Exercise is a very important tool in managing our blood sugar, Pasternak says. Every time we move, we require energy. Sugar is a simple carbohydrate that's used as a fast form of energy. So walking, jogging, dancing, all of these are forms of aerobic activity that help burn carbohydrates, energy and eventually sugar immediately.

Sleep is an important element in making sure that we have stable blood sugars, that we have healthy metabolisms, Pasternak says. And, he adds, if you dont get enough sleep, it can lead to poor food choices.

Pasternak recommends removing alcohol from your evening routine. Alcohol is the most commonly used sleep aid in the United States, he says. It also disrupts the quality of our sleep almost more than anything else. So, kick alcohol to the curb. Caffeine can also disrupt your sleep if you have it too late in the afternoon, he points out.

Ultimately, Pasternak says that making smart lifestyle choices can help your health, whether you have diabetes or not. All of these combine to help reduce our chances of becoming a type 2 diabetic and to help us manage our diabetes, he says.

Read more:
Why managing sugar intake with a type 2 diabetes diet is 'more important than ever' during the pandemic - Yahoo Lifestyle

Thousands of books and generalized diet programs have been designed to help people lose weight, and yet, the obesity and preventable chronic disease rates continue to rise. If current projections become a reality, almost half of us will be obese by 2030, according to a study led by Harvard T.H. Chan School of Public Health. What if the perfect diet was less about the food involved and more about the individual? The endomorph diet is one option that breaks down your daily dose of meals based on your body type. Though the concepts behind the diet lack strong data, its making a comeback in the ever-changing world of weight-loss remedies.

In the 1940s, researcher and psychologist William Herbert Sheldon defined three body types (ectomorph, mesomorph and endomorph) that could be assigned to an individual. The last body type, endomorph, was defined as a body that was shorter in stature with larger bone structure. Sheldon defined endomorphs as round and soft. The endomorph structure was commonly associated with a slower metabolism and a propensity to hold onto fat over muscle. Sheldon explained that this made the endomorph more likely to struggle with weight loss. His work was initially embraced (he even identified personalities to each body type) but was later deemed controversial.

Trending stories,celebrity news and all the best of TODAY.

The diet focuses on defining the right mix of macronutrients rather than restricting calories. People following the diet should derive 30% of their calories from carbohydrates, 35% from protein and 35% from fats. Theyre also encouraged to focus on fiber-rich foods, healthy fats and an avoidance of sugar and refined carbohydrates. However, recommendations on specific foods and eating frequency are not defined.

Mascha Davis, a registered dietitian, founder of Nomadista Nutrition and author of the newly released book "Eat Your Vitamins," thinks that the breakdown of macronutrients in the endomorph diet could be effective for individuals struggling to lose weight since the plan focuses on increasing fiber and protein. She cautions, however, that the diet still makes a lot of generalizations, and therefore, its not an approach she would recommend to her clients. There are other ways to create a more personalized eating plan. Davis prefers an individualized assessment and nutrigenomics test, which assesses genes related to diet, weight, cardiac health and fitness. She believes this method yields more personalized results. Finally, in addition to not being customized enough, Davis suggests that the endomorph diet ignores a lot of other factors like genetics, blood work, personal history, stress and sleep.

The data linking dietary behaviors, success in weight loss, metabolism and body type is limited. Only a few studies citing the potential characteristics of an endomorph body type exist. Further, the lack of personalization inherent in the diet is a concern. Ashley Koff, a registered dietitian and the CEO of the Better Nutrition Program, says that the premise of "slow metabolism," or the struggle to gain muscle or lose weight, can be grouped together as a "symptom" or "condition" for which there is a singular approach defies what we know about the human body. She goes on to say that a focus on macronutrients alone without digestive health and micronutrient intake and further looking at lifestyle choices belongs in the 1980s, not 2020.

Based on previous research on lower carbohydrate approaches, the diet may be beneficial for certain individuals who are more prone to carrying excess fat in the belly region, and thus, more prone to insulin sensitivity. But taking the macronutrient breakdown and translating it into a dietary plan means working with a practitioner who can assess your total nutrition intake within the context of your current health, medical history and lifestyle choices. Koff says that science alone won't tell us what is better for humans. It can give insights that practitioners can then use to personalize recommendations. She recommends a digestive assessment as a first good step and states that no results can be gained without better digestion, regardless of body type.

Weight loss depends on many things. Both Davis and Koff agree that the long-term success and sustainability of this diet for individuals is questionable. Your environment, gut health, disease status and even who you socialize with can impact your ability to lose weight and keep it off. The endomorph diet is similar to paleo without limitations on legumes, grains and dairy. So, altering paleo plans to include more high-fiber complex carbohydrates, non-starchy vegetables, healthy fats and limited red meat may be a good starting place.

In the end, the perfect diet is most likely the one you can successfully stay on long term. Living longer and better may be more impactful than getting back into your skinny jeans.

Kristin Kirkpatrick

Kristin Kirkpatrick is the lead dietitian at Cleveland Clinic Wellness & Preventive Medicine in Cleveland, Ohio. She is a best-selling author and an award winning dietitian.

Read the original post:
What is the endomorph diet? Losing weight based on body type - TODAY

This article was written by Carli Liguori, a faculty member in the School of Education's Health and Physical Activity department,for The Conversation. Faculty members and researchers who want to learn more about publishing in The Conversation canread about the process here.

Have you noticed grabbing an extra bag of chips at the supermarket? Or eating more frozen dinners than you used to? Or even eating snacks that you havent eaten since you were a little kid?

The COVID-19 pandemic has upended nearly every facet of our daily lives, from how we dress, to how we work, to how we exercise.

Its also changing the way we eat. As a registered dietitian and nutrition researcher, Im fascinated by the types of food people are buying during this strange time.

One recent survey found that 42% of respondents indicated theyre purchasing more packaged food than they typically would and less fresh food.

Sales of frozen pizza have almost doubled. Sales of frozen appetizers and snacks think Bagel Bites are over a third, while ice cream sales have increased 36%.

According to Uber Eats, the most common food delivery order in the United States has been french fries, while the most popular beverage has been soda.

To me, these foods have one thing in common: Theyre the stuff we ate as kids.

Why might grown adults be reaching back into the pantry of their pasts? What is it about a pandemic that makes us feel like were teenagers at a sleepover?

The reasons are deeply rooted.

At its core, the purpose of food is to nourish. Of course food provides us with the necessary energy and balance of vitamins and minerals to power and fuel the body. But anyone whos reached for a pint of Ben and Jerrys after a particularly stressful day will know that nourishment is about more than nutrition.

During periods of stress, people tend to eat more and show a greater preference for higher calorie foods. The sweeter and saltier the better. Regardless of hunger, a tasty snack can feel comforting. Theres evidence to suggest that highly palatable foods, especially those high in fat and sugar, may illicit a response in the brain that is similar to the response from opioids.

Yes, a delicious slice of rich chocolate cake can be just as good as drugs.

We tend to call many of these foods comfort foods, but the definition of comfort food is a bit slippery. Food is deeply personal. The foods that comfort people depend on their cultural background, taste preference, and personal experience. We know, however, that food can induce feelings of nostalgia that transport us back to simpler times.

So perhaps its no surprise that, during a period of uncertainty that has many of us desperate for some relief and comfort, the foods of our childhood can act as a salve. For some of us, that bowl of Lucky Charms isnt just a sweet treat; its a reminder of days gone by, a time of safety and stability.

Theres nothing inherently wrong in finding temporary relief from chaos and uncertainty through food. But its probably best to view these changes in eating behavior as a temporary habit during a weird time. After all, a diet rich in macaroni and cheese and chicken nuggets doesnt exactly set our bodies up for long-term success.

As peoples lives start to regain some sense of normalcy, diet can actually be a major part of the equation. Returning to a more health-conscious diet could be part of reestablishing your previous routines. And if youve never been able to find the time to prioritize healthy eating, now could actually be a good opportunity to start laying the groundwork for habits that become the new normal.

See more here:
Coronavirus Diets: What's Behind the Urge to Eat Like Little Kids? - UPJ Athletics

With delectable flavours and fragrant spices, Indian cuisine is certainly popular around the world. In addition to its wide variety of rich flavours, a traditional Indian diet also boasts of a wide variety of nutrients in a balanced quantity. However, on the flip side, obesity and diabetes still continue to be a significant public health concern for India. According to the medical journal Lancet, the burden of diabetes is rapidly increasing in India and there is an estimated 72.96 million cases of diabetes in the adult population of the country as of now. Infact, India has been deemed as the worlds capital of diabetes. So, for a nation that boasts of lentils, fresh and fruits and vegetables as an integral part of its diet, where exactly did we go wrong? Is our growing inclination towards western food (pizza, burger, fries etc.) to be blamed or is there more to the Indian diet? We connected with a renowned cardiologist and famous author Dr Aseem Malhotra and asked him to shed light on the same. In this riveting conversation, Dr Aseem touched upon several eye-opening facts and misconceptions about the Indian diet that continue to plague our minds even today. Here is an excerpt from the conversation:

The role of comorbidity and death from COVID-19 Dr Aseem emphasized on the fact that even as the novel coronavirus continues to wreak havoc across the globe, it is the people with underlying chronic metabolic diseases including high blood pressure, obesity and type 2 diabetes which are affected the most. India has the highest prevalence of type 2 diabetes in the world, which on an average reduced the life expectancy by up to 10 years.

The relationship between Indians and chronic metabolic syndrome In India, 43 per cent of people with normal BMI (Body Mass Index) are metabolically unhealthy. This means that a huge proportion of people are living in this illusion of protection thinking that they are not overweight or unhealthy.

Dr Aseem spoke at length about metabolic syndrome and how 1 in 3 adults in India are suffering from this syndrome. He defined metabolic health using these 5 parameters:

Your blood pressure should be ideally less than 120 over 80 mm Hg

You should not have pre-diabetes or type 2 diabetes

Your triglyceride levels should be less than 1.7 millimoles per litre

Your good cholesterol (HDL) should be greater than 1 millimoles per litre.

If you are a man your waist circumference should be less than 90 cms and for a woman, it should be less than 85 cms.

This essentially means that even if your BMI is ideal, if you have excess fat around your body or any of the above-mentioned parameters, you are probably not as healthy as you may think.

Extra sugar, fried snacks and refined carbohydrates: Everything wrong with the Indian dietQuite appropriately, when talking about the word ''diet", Dr Aseem linked it to its greek origin 'diaita', which essentially means 'lifestyle'. Surprisingly, 70 per cent of Indian diet calories come from consuming carbohydrates and most of them are not necessarily from the best quality of carbohydrates. These poor quality carbohydrates include a lot of sugar, flour-based products, snacks loaded with starch, loaves of bread, and white rice. Another shocking finding shared by Dr Aseem is that an average Indian consumes at least 15 teaspoons sugar in the form fruit juices, sweets, sugar-laden drinks and snacks. He underlined the fact that while one does not need any amount of sugar to stay healthy, the World Health Organization has drawn the upper limit on five teaspoons of sugar per day. This essentially means, Indians are probably consuming 3-4 times of sugar then they should.

Your diet can reverse type-2 diabetesContrary to popular beliefs, Dr Aseem explained that it is never too late to change your dietary habits as it can help you reverse type 2 habits within weeks. This can be done by carefully monitoring your diet and changing the needful. For the uninitiated, Dr Aseem has been working with type 2 diabetes patients and empowering them to reverse the same with the help of lifestyle and dietary changes.

While he did not advise the patients to instantly stop taking the medications, he did recommend dietary changes for type-2 diabetes patients. He stated that medications and insulin for type-2 diabetes do not work on increasing the lifespan or reducing the chances of a heart attack and they also come with their side-effects.

When you work on reversing type-2 diabetes, you not only take away the immeasurable suffering of the patients and the impact this disease has on their nerves, eyes, kidneys etc but it also adds years to their lives, he added. Since the patients of type 2 diabetes tend to have a particular sensitivity to the sugars and refined carbohydrates, when they begin to cut down the sugar, rice, bread, potatoes etc, their blood glucose level may start to go down in a span of few weeks.

As a result, they may end up reducing the medication dosage when advised by their doctor. He pointed out that type 2 diabetes is a condition of carbohydrates intolerance, so shunning the glucose and carbohydrate-laden products like rice, breads, pasta, sugar etc can do wonders for the patient. Additionally, junk and processed food items should be replaced with whole foods including fresh fruits and vegetables. He also said that fruit juices should be avoided as they are full of sugar and whole fruits should be added to the diet instead.

The relationship between the Keto diet and managing type-2 diabetesThe cardiologist underlined that whole food-based Keto diet can be very beneficial for those battling type-2 diabetes. On the other hand low-sugar, low refined carbohydrate, a Mediterranean inspired diet with lots of vegetables or unprocessed meat like lamb, chicken and fish can also be a part of a healthy diet.

He also busted the prevalent myth of eating as frequently as every two hours and said that there is no legitimate need for the majority of the people to eat every two hours, no matter what is being propagated on the internet.

The goodness of Intermittent diet When you cut down the sugar and starch in the form of junk food, snacks and packaged food items, you actually eat to fullness and don't feel as hungry as before. Speaking about Intermittent diet, Dr Aseem agreed that there are emerging pieces of evidence which back the claim that it can be good for your metabolic health. He also underlined different methods of doing the intermittent diet and explained that for two or three times a week, he fasts for 16 hours a day and eats in a window between 12 to 8 pm.

The lack of protein in the average Indian diet As per a statement by the Indian Dietetic Association, a whopping 84 per cent of Indians are protein deficient! This is not surprising considering the fact that meat inadvertently remains one of the best sources of protein, which doesn't find its place in an average Indian thali. He pointed out that protein deficiency poses a big threat to the elderlies as they lose muscle mass and strength with age.

He listed down some of the best sources of protein which included eggs, paneer (cottage cheese), lentils etc and pointed out that Indians need to consume more of these protein-rich products in their diet instead of flour-based products and rice. Eggs remain one of the best sources of protein, including the yolk. The cardiologist reiterated the fact that the cholesterol present in egg yolks does not raise our cholesterol and will not give you a heart attack.

Move over vegetable oils, it is time to bring back desi gheeThe vegetable seed oils used for cooking in the Indian households including the sunflower oil, canola and soybean oil are not exactly healthy. Dr Aseem suggests swapping them with desi ghee, coconut oil and extra virgin oil. Since these oils remain quite stable even after they are heated up, they make for a healthier alternative to the vegetable oils that become toxic after heating.

He also reiterated that the adoption of the modern western diet through these fast food joints is actually increasing the consumption of toxic food items and should be avoided as much as possible.

Why you need to quit smoking and start walking

Read the original:
What is wrong with the Indian diet? Apparently a lot, claims UK-based cardiologist Dr Aseem Malhotra - Times of India