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

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

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

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

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

The food groups are

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

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

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

Foods and drinks to limit include

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Physical activity

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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Diabetes Diet, Eating, & Physical Activity | NIDDK

If youre looking for a jumpstart on your postpartum weight loss journey, read on for some specific tips recommended by experts.

As with any weight loss journey, slow and steady is the name of the game. Focus on good nutrition with healthy choices and portions, says Dr. Roskin. Eating foods high in fiber can help curb hunger and has been associated with weight loss. Mindfully incorporating protein into your diet has also been associated with decreasing appetite and improved weight loss, continues Dr. Roskin.

While its totally okay to occasionally indulge in a cookie or two, Dr. Roskin suggests avoiding refined carbohydrates, which are foods that contain high amounts of simple sugars and low amounts of fiber and other nutrients, such as desserts and white bread, when you can. They can be associated with weight gain and dont add much nutritional value, she says.

Some alternatives to refined carbohydrates include whole wheat bread, brown rice and quinoa.

If you come up with an ambitious exercise routine that doesnt actually spark joy, you likely wont stick with itso instead, find a type of exercise that really makes you happy. New moms are going to be really tired, says Dr. Ludgin. If youre not into running, I dont recommend that, because it wont make you happy. Go for walks with your new baby or go for walks on your own to give yourself personal time.

While more research is needed to truly determine whether or not breastfeeding has a huge impact on weight loss, because it burns calories, it can often be a solid starting point. Even if you are unable to exclusively breastfeed, pumping may also provide a boost in calorie burning, as the two mechanisms are very similar.

When working to lose weight postpartum, remember to go easy on yourself. The first year with a baby can present a whole host of new challenges, so consider stepping into the weight loss process gradually, and with patience.

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Postpartum Weight Loss: What To Know About Exercise And Diet After Birth - Forbes

Rapid weight loss diets have long been marred with controversy and branded unhealthy, much like crash dieting to shift as much body weight as possible in a short space of time. But Dr Michael Mosley revealed that numerous studies have in fact proven the opposite and explained that if people do it "safely and properly" then they are "much more likely to succeed" than if they followed slower diets.

He referenced research conducted by weight loss specialist Professor Susan Jebbfrom Oxford University, who found rapid weight loss is the better option.

He said during an interview with the House of Wellness: "I was absolutely gobsmacked when I came across this research.

"Professor Susan Jebb told me that they know that the amount of weight you lose in the first four weeks [of a diet] predicts weight loss the next six months, a year, two years and five years, but rapid weight loss is motivating."

He recalled she set out to do big trial that would prove rapid weight loss is a "terrible idea", but she ended up proving the exact opposite.

READ MORE:Diet: Expert warns against common mistake

On his Fast 800 diet, the TV doctor explained the foods are protein-rich as well as high in fibre and healthy fats.

Despite eating 800 calories a day, they are calories well spent in the form of foods that are consumed within a low-carb Mediterranean diet in order to feel full.

If following this weight loss technique, Dr Mosley recommends that adults consume at least 60g of protein daily.

If a person is wanting to burn fat fast, he suggests they up their protein intake to a larger amount.

READ MORE:Michael Mosley weight loss: Remove three foods to stay slim

He also claims that those who eat less than the recommended amount of protein could be harming their metabolic rate.

The diet guru said: "Your body will cannibalise your muscles and your metabolic rate will go down.

"Its really important to have a decent amount of protein, which is 50-70g a day.

"You can mainly get protein from meat or from fish, and you can also get it from legumes, but you have to eat rather more."

According to Healthline, a protein-rich diet helps to boost the metabolism as well as lead to an automatic reduction in calorie intake and cravings.

This is because high-protein foods help to suppress appetite, keeping slimmers fuller for longer.

"The reason for protein is you need it for your muscle," Dr Mosley said, revealing the Fast 800 also includes protein shakes or protein bars to help people increase their intake of the macronutrient.

"We do have meal replacement shakes which are very rich in protein and were also aiming to produce protein boosters, to help people who might otherwise struggle with it," he added.

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Michael Mosley on the success of rapid weight loss diets - 'I was gobsmacked!' - Express

Heavy periods, pain and nausea. The symptoms of endometriosis arent just distressing, they interfere with your day-to-day life.

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When you have endometriosis, cells that are very similar to the cells from your endometrium (lining of your uterus) grow in other parts of your body. The cells may stick to your bladder, fallopian tubes or other organs. Then, the cells try to shed during your period but the blood has nowhere to go.

The trapped blood from the misplaced cells causes inflammation of nearby organs and tissues. This inflammation can lead to endometriosis symptoms like pain, fatigue and digestive problems, as well as, in some cases, infertility.

But an endometriosis diet could be the key to relief from the agony. Registered dietitian Courtney Barth, RD, explains which foods could help fight endometriosis symptoms and which ones make them worse.

Inflammation and high estrogen levels can make endometriosis symptoms worse. And your diet can influence both factors.

Food plays an important role in helping your body fight inflammation and balance estrogen, says Barth. Many people find that the right diet can significantly reduce endometriosis symptoms.

Estrogen is a key hormone, and you need some of it for normal functioning. But too much estrogen can aggravate endometriosis symptoms like cramping and pain. Thats where food and fiber can come to the rescue.

Your body gets rid of excess estrogen in the stool, explains Barth. You should have a healthy bowel movement every day. If you dont, you probably have constipation, and your estrogen levels could be too high.

Kick constipation and extra estrogen to the curb by filling up on fiber. Adults should eat 35 grams of fiber every day, says Barth.

You can boost your fiber by eating more:

Just be sure to increase your fiber intake gradually. Adding a lot of fiber at once can cause bloating, gas and digestive discomfort, says Barth. Raise your fiber intake slowly and drink plenty of water to minimize these side effects. Ground flaxseed is packed with fiber, so dont eat more than 3 tablespoons per day.

Endometriosis is an inflammatory condition, so inflammation makes symptoms worse. Omega-3 fats can calm inflammation from endometriosis. Good food sources of omega-3s include:

Monounsaturated fats also have anti-inflammatory power. Theyre found in:

Calcium gets a lot of attention as an important mineral. But if you have endometriosis, make sure youre also getting magnesium and zinc.

Magnesium helps with menstrual cramps, says Barth. Its a natural muscle relaxer. Magnesium-rich foods include:

Zinc regulates your menstrual cycles, which is important for hormonal balance. Zinc helps your body ovulate, or release an egg, explains Barth. When you ovulate, you produce progesterone, which balances out estrogen. Ovulating is also necessary if youre trying to get pregnant.

The highest sources of zinc are animal sources. So if you eat a vegetarian or vegan diet, ask your doctor if you should take a zinc supplement. Good sources of zinc include:

Certain foods can worsen endometriosis pain by boosting inflammation or estrogen levels. Limit or avoid:

Some people with endometriosis find that a gluten-free or dairy-free diet helps them feel better. But it depends on the person.

If youve tried eating healthier and its not enough, then cutting out gluten or dairy is often the next step, says Barth. I usually recommend going gluten-free or dairy-free for at least a month. Then slowly add it back into your diet and see if your symptoms come back.

You can also pinpoint problem foods with the low-FODMAP diet. The low-FODMAP diet is designed for people with irritable bowel syndrome, but it can work with endometriosis, too, says Barth. If you follow it closely, you might find that certain foods trigger your endometriosis symptoms.

It might be tempting to pop some pills instead of updating your diet. But dont be quick to try supplements for endometriosis unless your doctor gives you the go-ahead.

Your doctor can run tests to see if youre deficient in certain nutrients, says Barth. Then, if your doctor recommends it, take supplements to fill any nutritional gaps. Supplements should be based on your health needs, not a one-size-fits-all approach.

Looking for some endometriosis-friendly meals? Try these recipes:

Endometriosis can be debilitating, but one part of managing it could be as close as your kitchen. If endometriosis is interfering with your life, try changing your diet, says Barth. It wont hurt, and it could really help.

Continued here:
Endometriosis Diet: Foods to Eat and Avoid Cleveland Clinic

The GOMAD diet probably will lead to muscle gains when paired with weight lifting, according to dietitians. But itll likely also increase fat stores as the body struggles to use all that consumed energy. And the results are going to be temporaryas soon as you stop drinking honking loads of dairy, any muscular gains will reverse.

Consuming a gallon of milk every day can lead to numerous problems, and not just for your butthole. A gallon of milk provides nearly 85% of a days worth of sodium, 600% of the recommended daily saturated fat intake, and enough calcium to potentially impair kidney function and form stones. Some studies have also found that people who consume too much of the mineral might be at higher risk of prostate cancer and heart disease.

Then theres the gastrointestinal distress. Consuming that much dairy when you are lactose intolerant is masochistic. If your body doesnt produce enough lactase, the enzyme that breaks down the sugar in dairy, drinking a gallon of milk is probably going to lead to bloating, nausea, and some serious farts, at minimum.

Even if youre not full-blown lactose intolerant, drinking too much milk can contribute to a leaky gut. This increased permeability of the intestinal lining can cause an imbalance of good and bad bacteria in the stomach, which might lead to chronic diarrhea or constipation, as well as fatigue and headaches.

Cows milk is nutrient-dense. It provides 18 of the 22 essential nutrientssuch as B vitamins, vitamin D, zinc, and potassium. It also contains magnesium (which is good for bones and muscles) and whey and casein proteins (which can supposedly lower blood pressure). On the other hand, downsides include excess of saturated fat and gastro issues, especially if youre lactose intolerant.

In the US, the recommended daily dairy intake is two to three cups. Many dietitians are petitioning to change those standards, which are the result of Big Dairys lobbying efforts and backdoor politics. The bottom line: You should not drink a gallon of milk in one day, and even two cups of dairy is most likely too much for some people. But enjoying the odd cup of cows milk probably wont do much harm. Plus, you can always opt for one of the many dairy-free alternatives out there.

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What Is the GOMAD Diet? The Hype, the Risks, and More - Bon Appetit

You may have heard about the longevity diet, and its promise of an extended life span but what exactly is it and is it any different to other diets promoting good health?

The longevity diet is a set of eating recommendations compiled by a biochemist called Valter Longo, director of the University of Southern Californias Longevity Institute. He is known for his research on the role of fasting, the effects of nutrients on your genes and how these may impact ageing and the risk of diseases.

While the longevity diet has been targeted to older adults, it is also recommended for younger people. Longo has said he plans to live to 120 by following this diet.

Foods in this diet are vegetables, including leafy greens, fruit, nuts, beans, olive oil, and seafood thats low in mercury.

So most foods in the longevity diet are plant based. Plant-based diets are generally higher in vitamins and minerals, dietary fibre, antioxidants and lower in saturated fat and salt, which lead to health benefits.

Foods that are discouraged are an excess of meat and dairy, and those high in processed sugar and saturated fats.

For people who dont want to go without dairy, the longevity diet recommends switching from cows milk to either goats or sheeps milk, which have a slightly different nutrient profile. But there is little evidence sheeps and goats milk provide more health benefits.

Including fermented dairy (such as cheese and yoghurt) in your diet, as recommended in the longevity diet, is beneficial as it provides a more extensive microbiome (good bacteria) than any milk.

Read more: Why you should eat a plant-based diet, but that doesn't mean being a vegetarian

Many of you may recognise this as a familiar dietary pattern. It is similar to the Mediterranean diet, especially as both feature olive oil as the oil of choice. The Mediterranean diet is promoted and backed by a considerable body of evidence to be health promoting, reducing the risk of disease, and promoting longevity.

The longevity diet is also similar to many national, evidence-based dietary guidelines, including Australias.

Two-thirds of the recommended foods in the Australian dietary guidelines come from plant-based foods (cereals, grains, legumes, beans, fruits, vegetables). The guidelines also provide plant-based alternatives for protein (such as dried beans, lentils and tofu) and dairy (such as soy-based milks, yoghurts and cheeses, so long as they are supplemented with calcium).

Another aspect of the longevity diet is the specified periods of fasting, known as intermittent fasting. The diet advocates eating in a 12-hour time-frame, and not eating for three to four hours before bed time.

Typically with intermittent fasting people fast for 1620 hours with a four to eight hour window of eating. Another intermittent fasting option is the 5:2 diet, in which eating is restricted to about 2,0003,000 kilojoules for two days of the week and for the other five days, eating normally.

The evidence indicates intermittent fasting may lead to improvements in insulin resistance, which leads to better blood glucose control. This can reduce your risk of type 2 diabetes and other chronic diseases, such as heart disease and obesity.

Read more: Is intermittent fasting actually good for weight loss? Here's what the evidence says

The longevity diet recommends that people who are overweight eat only two meals a day breakfast and either a midday or evening meal plus just two low-sugar snacks. This is to try to reduce kilojoule intake for weight loss.

Another important aspect of this recommendation is to reduce snacking, particularly of foods high in saturated fat, salt or sugar. These are the foods we typically refer to as discretionary/sometimes foods, or ultra-processed foods. These offer little nutritional value, and in some cases are linked to worse health outcomes.

Read more: Ultra-processed foods: it's not just their low nutritional value that's a concern

The longevity diet recommends eating foods rich in nutrients, which most national dietary guidelines also advocate. This means eating a diet rich in plant foods, and a variety of foods within each food group.

Each colour fruit and vegetable contains different nutrients, so eating a range of coloured fruit and vegetables is recommended. The recommendation to select a range of wholegrains over refined cereals, breads, pasta and rice also reflects the best nutritional evidence.

Read more: How to get children to eat a rainbow of fruit and vegetables

This diet recommends a restricting protein intake to 0.68-0.80g per kilogram of body weight per day. This is 47-56g of protein a day for a 70kg person. For reference each of these foods contains about 10g of protein: two small eggs, 30g cheese, 40g lean chicken, 250mL dairy milk, 3/4cup lentils, 120g tofu, 60g nuts or 300mL soy milk. This is in line with government recommendations.

Most Australians easily consume this level of protein in their diet. However it is the elderly population, to whom the longevity diet is targeted, who are less likely to meet their protein requirements.

In the longevity diet it is recommended most of the protein comes from plant sources or fish. This may require special planning to ensure a complete range of all the nutrients needed if the diet is missing red meat.

Read more: How to get the nutrients you need without eating as much red meat

This diet recommends taking a multivitamin and mineral supplements every three to four days. Longo says this prevents malnourishment and wont cause any nutritional problems.

However, many health bodies including the World Cancer Research Fund, the British Heart Foundation and the American Heart Association do not recommend taking supplements to prevent cancer or heart disease.

Supplements should only be taken on your doctors advice, following a blood test showing a deficiency in a specific nutrient. This is because some vitamins and minerals may be harmful in high quantities.

If you are eating a variety of foods across all food groups, you are meeting all your nutrient requirements and shouldnt need supplements.

Read more: Vitamins and minerals aren't risk-free. Here are 6 ways they can cause harm

This longevity diet is a compilation of many aspects of evidence-based healthy eating patterns. We already promote these as they improve our health and reduce the risk of developing chronic diseases. All of these aspects of healthy eating could lead to increased longevity.

Whats not mentioned in the longevity diet is the importance of exercise for good health and a long life.

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What's this 'longevity' diet, and will it really make you live longer? - The Conversation Indonesia

Fasting for Shardiya Navratri has started today (September 26) and will end with Kanya Pujan on Navami on October 4. Many followers of Durga fast during the whole nine-day Hindu festival, while others only do so on the first two and last two days. There are no set guidelines for how to celebrate Navratri, and the ceremonies vary slightly depending on the state.As far as Navratri fasting is concerned, those who practise it adhere to a "falahaari" diet that can include Samvat ke chawal (banyard millet), kuttu ka aata (buckwheat flour), sabudana or sago, rajgira, singhare ka aata (water chestnut flour), potatoes, sweet potatoes, bottle gourd (lauki), arbi, pumpkin The following foods are forbidden during the Navratri fast: wheat, rice, semolina, maida, corn flour, legumes, and pulses. The number of fasting days, the length of the fast throughout the day, and the kinds of foods consumed and abstained from during fasts all vary widely. Some people only drink water, some practise intermittent fasting, some eat one meal a day, and some only consume fruits and milk.Lets talk about the fruit diet and everything you should know about it.

A fruit diet requires that you consume at least 50% of your calories from fresh fruit, such as bananas, papayas, grapes, apples, and berries. The remaining 25% to 50% of calories are often found in whole grains, nuts, seeds, and vegetables. However, strict fruitarians may consume up to 90% fruit and only 10% of nuts and seeds.

These six fruit categories make up the bulk of the fruitarian diet:

Citrus, cranberries, and pineapples are acidic fruits

Fruits that are sour: Sweet cherries, raspberries, and figs

Bananas, grapes, melons, and other sweet fruits

Olives, avocados, and other fatty fruits

Nuts: Almonds, pistachios, cashews, hazelnuts, and walnuts

Sunflower, pumpkin, and squash seeds

The fruitarian diet has certain nutritional advantages, but it also has some very major disadvantages.

You can have a lot of fruit for comparatively few calories because fruits are frequently low-fat and high in water. In order to consume enough calories on a fruit-based diet, you would have to eat a lot of food, which would effectively encourage fullness.

Fruits are packed with nutrients, but they don't have all you need for a balanced, nutritious diet. The fruitarian way of eating is rather limited. Fruit-only or fruit-heavy diets may grow monotonous and trigger desires for other foods.

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Going on a fruit diet this Navratri? Things to keep in mind - Zoom TV

If you have been diagnosed with high blood pressure, aka hypertension, you're not alone: According to the Centers for Disease Control and Prevention (CDC), 116 million American adults (47 percent!) have hypertension, and only around 24 percent of those people are successfully managing it. High blood pressure can lead to heart disease and strke, and contributed to more than 670,000 deaths in the United States in 2020 alone. And now, a new study recently presented at the American Heart Association's Hypertension Scientific Sessions 2022estimates that 8.8 million Americans between the ages of 35 and 64 have untreated stage 1 hypertension.

At the same time, the researchers behind the study found that making certain lifestyle changes can reduce the risk of heart issues for those with hypertension. While physical activity, maintaining a healthy weight, and not drinking an excessive amount of alcohol were all key, the most important factor was using the Dietary Approaches to Stop Hypertension (DASH) diet. In a simulation conducted by the researchers, they noted that these changes could help to lower blood pressure and ultimately prevent 26,000 heart attacks and strokes in those with stage 1 hypertension over the next 10 years.

"These findings are so important, as chronic high blood pressure is known as a silent killer," Dr. Joan Salge Blake, EdD, RDN, LDN, FAND, a nutrition professor at Boston University and the host of the award-winning nutrition and health podcast, Spot On!, tells Eat This, Not That! "A person may feel just fine, but chronically high blood pressure is problematic."

"Individuals with chronic high blood pressure have a higher-than-normal force pounding against the walls of their arteries, which makes the walls thicker and stiffer, and contributes to atherosclerosis," Blake says. Because of this, "the heart becomes enlarged and weakened, as it has to work harder to pump enough oxygen- and nutrient-laden blood throughout the body." Blake explains that "this can lead to fatigue shortness of breath, and possible heart attack." On top of that, "Hypertension can also damage the arteries leading to the brain, which increase the risk of stroke."6254a4d1642c605c54bf1cab17d50f1e

As for the DASH diet, Blake explains that it "is a well-balanced eating plan that is high in veggies, fruits, grains, particularly whole grains, along with low-fat dairy foods, lean protein sources, beans, nuts, and seeds, healthy unsaturated vegetable oils, and less sweets and treats." Beyond that, Blakes notes that "when the sodium is reduced in the diet, the DASH Diet can have an even more pronounced effect."

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"This type of diet is rich in potassium, magnesium, and calcium, which all can play a role in lowering blood pressure. However, the blood pressure-lowering effect is likely due to a combination of nutrients and compounds in the diet, working together," Blake says. "It's like the Boston Symphony Orchestra. The First Violinist can perform a wonderful solo, but along with the entire orchestra, the effect is more spectacular."

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DASH Diet Reduces Heart Risk for Those with Hypertension: Study - Eat This, Not That

Only a few topics are as contentious as our diet and food choices particularly the vegan vs. meat eater debate. While we like to think that everyones dietary preferences are valid, tensions inevitably arise when people who choose different paths have to live together under one roof. And the issue becomes even more magnified when they try to force their personal beliefs onto others.

This story shared with the AITA community gives us insight into precisely such a situation. It comes from a dad whose daughter, a 14-year-old teen, decided to go vegan. While the couple jumped at the chance to show support with open minds and full hearts, the situation changed once she started criticizing how her parents run their lives in their own house.

And it all started with a pan. She saw me cook bacon in a pan, and then I rinsed it out to load in the dishwasher. She exploded in anger, the user wrote, detailing how things only escalated from there. Scroll down to read the story in full, as well as the reactions that followed. Be sure to decide for yourself where you land on the matter, and then weigh in on the discussion in the comments below!

Image credits: Malte Helmhold

Image credits: Andrew Ridley

Image credits: Andrea Piacquadio

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Every family has their stories about conflict at the dinner table. But as the author notes in his story, people must learn to adapt and live side by side under one roof. While denying her demands to remove all foods which dont accommodate her diet from the kitchen caused tension in the family dynamics, many readers found that to be a wise move. The vast majority of Redditors deemed the dad has every right to eat what he wants in his own home, and that the daughter should stop forcing her lifestyle on others.

With more and more young people around the world adopting healthier and more mindful lifestyle choices, these family conundrums may be more common than we think. According to Plant Proteins sources, 6% of US consumers are vegan. Whether for health reasons, climate change, animal welfare, or to satisfy the curiosity of what the buzz is all about, vegan statistics show the plant-based population continues to spike. In fact, compared to previous years, its now spreading like wildfire. The vegan market has boomed, and restaurants and fast-food chains are starting to accommodate people with plant-based options.

When it comes to a vegan diet, the conversation has as much to do with the life philosophy and ethical commitments as with whats on the plate. Sometimes emotions get heated and tensions arise, but clear communication and a sense of empathy from both sides can go a long way. To find a way out of this situation, family members need to sit down, have a conversation, and figure out what to do next so everyone can live in harmony.

According to an article on Live Strong, its important to consider family meals that work for everyone. While this will be hard, there are plenty of food choices to give you a variety of dishes to choose from. My biggest tip for these families is to prepare meals that can be easily customized, Paige Foote, RD, said. Dishes like burrito bowls and stir-fries are great because they use the same base ingredients of starch, protein, and vegetables.

Depending on your family, everyone can prepare two or more variations of those base ingredients, she added. Most veggies should work for any diet, although its important to keep in mind how theyre prepared. And if youre concerned about cross-contamination, consider buying separate dishware or washing the existing equipment and utensils thoroughly.

Let us know your thoughts about this story down below. Do you think the dad is right to refuse his daughters request and draw the line? What would you personally do in this situation? Be sure to share your takes with us below, and if you have any tips for handling these situations better, feel free to tell us all about them in the comments!

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Vegan Teen Expects Everyone To Accommodate Her New Diet And Stop Eating Meat At Home, Dad Disagrees - Bored Panda

Under this plan, Jericho found himself striving to make his daily big meal or, in this case, a quasi-big eight-ounce meal which would be followed by one or two more snacks later in the day.

"And that would be it," he added. "Like any other dietbecause I've been on a few of themonce you get into the hang of it, it's really not so bad."

Jericho preferred this approach to intermittent fasting, which he denounced as "the biggest scam in dieting." He also noted that this diet has him drinking roughly 100 ounces of water daily, which is a new experience for him.

"I was never much of a water drinker, but now I'm pounding water," he said. "Like, boom, I'll drink 34 ouncesglug, glug, glug. You just gotta retrain your body, and once you're able to do that, it isn't so bad. I can still have a drink. I have my little shot glass for a little vodka, and it's fine."

Jericho is also keeping an eye on his weight to ensure he doesn't balloon up again.

"I'm that guy that carries a scale with me everywhere," he said. "If I'm over 210, I pull back. If it's under 210, well, then I'll have a cheeseburger. If it's 205, then I'll have a cheeseburger and a pizza. If it's 215, then I'll be strict on the diet for a couple days. Once you get there and maintain it, it's okay. You just have to know where you're at."

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Chris Jericho Details The Diet That Led To His Body Transformation - Wrestling Inc.