Diet can affect the symptoms of diverticulitis. Some foods can help prevent symptoms, while others may make a flare-up worse.

According to an article in the journal Gastrenterology, diverticulitis is one of the most common gastrointestinal diagnoses in United States clinics. Medical treatment may include antibiotics or surgery.

Doctors may recommend that people follow a clear liquid diet during an acute flare-up of diverticulitis. Some research suggests that dietary changes such as eating more fiber and probiotics while avoiding certain carbohydrates and red meat could help some people with diverticulitis symptoms.

This article discusses foods to eat, foods to avoid, and other factors to consider.

Diverticulitis is a condition where small pouches in the intestine called diverticula become inflamed or infected. Symptoms of diverticulitis can include abdominal pain, nausea and vomiting, fever, constipation, and diarrhea.

If a person has these pouches that are not inflamed or infected, they have diverticulosis and usually have no symptoms. According to current estimates, less than 5% of people with diverticulosis will develop diverticulitis.

A 2018 review suggested that risk factors for developing diverticulitis include aging, increased fat around the abdomen, inactive lifestyles, and poor diet.

The review concluded that there is not enough quality research to identify which diets are beneficial for an acute attack of diverticulitis. They did, however, suggest that following a high fiber diet after recovery from acute diverticulitis might reduce the risk of another episode.

Serious complications of diverticulitis might include:

Keep reading for more information about which foods to eat and avoid when a person has diverticulitis.

One study on men suggests that a diet high in fruits, vegetables, and whole grains has associations with a decreased risk of diverticulitis.

Traditionally, doctors have recommended that people who are experiencing a flare of acute diverticulitis should follow a clear liquid diet. They should then progress to a low fiber diet until their symptoms have improved. Once a person's symptoms are better, some sources recommend they follow a high fiber diet.

The Dietary Guidelines for Americans 20152020 recommends a dietary fiber intake of 14 grams (g) per 1,000 calories. High fiber foods include:

If any foods aggravate symptoms, then a person should speak to their doctor. The University of California, San Francisco (UCSF) note that some doctors may suggest a person takes a fiber supplement, such as methylcellulose (Citrucel) or psyllium (Metamucil).

Probiotics are beneficial bacteria that help the gut stay healthy. A 2013 study suggested that probiotics can be effective in treating symptomatic diverticular disease, especially when combined with medication.

People can take probiotics as a supplement, but they also occur naturally in some foods. These foods include natural yogurt and fermented foods, such as:

People who have been taking antibiotics might consider adding these foods to their diet to help repopulate the gut with good bacteria.

A 2019 review of the health benefits of fermented foods suggested that the potential probiotic effects can support a healthy digestive system and may help symptoms of irritable bowel syndrome (IBS). However, there is insufficient evidence to determine their impact.

A typical Western diet is high in red meat and refined grains, and has a lower fiber content. A 2017 study associated this type of diet with an increased risk of diverticulitis.

The UCSF note that it is safe for people with diverticulitis to eat nuts, popcorn, and seeds, including pumpkin and sesame seeds. Experts also say that it is OK to eat the seeds in tomatoes, zucchini, cucumbers, strawberries, and raspberries. In the past, doctors may have advised people to remove these foods from their diets.

However, each person is different, and some may find that particular foods worsen their symptoms. Anyone who notices that a certain food causes pain or a change in symptoms should eliminate that food and talk to their doctor or healthcare provider.

FODMAP is an abbreviation for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. These are carbohydrate foods that research suggests can cause digestive symptoms, such as bloating, gas, and diarrhea.

In Dietary Patterns and Whole Plant Food in Aging and Disease, the author comments that low intake of FODMAP foods may help to lower the risk and alleviate symptoms of diverticular disease.

A 2016 hypothesis suggests that a high fiber diet, when combined with FODMAP foods, may cause excess gas, which could contribute to diverticulitis symptoms.

Some high FODMAP foods include:

As some of these foods also contain beneficial fiber, it is important to discuss food choices and elimination with a healthcare professional. Each person will have different dietary needs and sensitivities, so doctors recommend individualized professional guidance.

Research has linked higher intakes of red meat and processed meat to diverticulitis. One 2017 study found that if people stick to a healthful diet and lifestyle, it might be possible to prevent 50% of diverticulitis cases. Recommendations include consuming no more than 51 grams (g) of red meat per day, eating about 23 g of dietary fiber daily, doing at least 2 hours of vigorous exercise each week, maintaining a healthy weight, and never smoking.

Another study published in the journal Gut looked at males in the U.S. The study found that higher intakes of red meat, particularly unprocessed red meat, was associated with an increased risk of diverticulitis. They suggest that substituting red meat with poultry or fish may reduce risk.

Diet and other lifestyle factors play an essential part in the development of diverticulitis. Research indicates that obesity, physical inactivity, and smoking may all play a role in its development.

Research has linked several medications with an increased risk of diverticulitis. Regularly using non-aspirin nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen or acetaminophen, corticosteroids, such as prednisolone, or opioid analgesics, may also increase a person's risk.

Estimates suggest that genes account for about 50% of a person's susceptibility to the condition, though research is yet to identify genetic markers. There may be more risk if a person has a family history of diverticulitis.

The review also linked low levels of vitamin D, which people mainly obtain through exposure to sunshine, with diverticulitis.

Researchers need to conduct more studies to determine which foods are beneficial for people with diverticulitis.

Currently, researchers are looking at how beneficial gut bacteria can support general health, and this may show promising results for diverticulitis also. However, at the moment, there is not enough good quality evidence to make recommendations.

Fiber intake seems to be a vital component. Consuming a high fiber diet may reduce the risk of diverticulitis and improve digestive health in general. However, people experiencing a flare-up may be better off avoiding high fiber foods.

Limiting red and processed meat may also reduce risk and symptoms. Replacing them with poultry, fish, and plenty of fruits, vegetables, whole grains, and legumes may be a sensible approach.

Leading a healthy lifestyle and being active, eating a healthful diet, reducing alcohol intake, and stopping smoking can support overall health and minimize a person's risk of obesity and disease.

A person with diverticulitis should always consult their healthcare provider or a registered dietitian nutritionist to discuss how best to manage their symptoms through diet and lifestyle changes.

More:
Diverticulitis diet: Foods to eat and avoid - Medical News Today

Your cube-mate went keto and lost 15 pounds. Your sister-in-law did the Whole30 and felt less moody and less stressed than ever before. Your dad wont stop raving about how the Mediterranean Diet cleaned up his blood pressure and triglycerides. These diets have more in common than being trendy they all ask you to cut your sugar down to almost zero.

In the U.S., added sugars make up roughly 17% of most adults diet. That makes sense considering roughly 74% of packaged foods have added sugar, according to stats from University of North Carolina, Chapel Hill. And before you think youre exempt from that category, turn over whatever bottle or box you just munched out of added sugar is in soda and potato chips, but also Greek yogurt, smoothies, trail mix, and protein bars, says Harley Pasternak, celeb trainer and co-founder of Sweetkick.

And unlike going low-carb or low-fat both controversial because they force you to cut out foods from your diet that are actually nutritious reducing your sugar intake is suggested by every health professional worldwide. (Spoiler: It's been tied to weight gain, depression, and increased risk of pretty much every disease.)

Translation: If you're overwhelmed with trendy diets but thinking about making some diet changes in 2020, sugar is a pretty good place to start. Ahead, everything you need to know about the mental and physical health benefits of a sugar "detox" plus tips for how to cut sugar out of your diet for good.

RELATED: Everything You Think You Know About Carbs Is Wrong

All sugars are a type of carbohydrate, but there are two types of sugar molecules: simple and compound.

Simple sugars contain one molecule glucose, fructose, or galactose and are the foundation for every type of sweet treat. Because they only contain a single molecule, they break down really quickly, spiking your blood sugar which is why we often call them quick-burning fuel. (More on this category in a minute.)

Compound sugars are made up of two or more of these foundational molecules and encompass things like sucrose, lactose, fiber, and starches. The combination of molecules means your body processes them slightly slower, which is a good thing. But depending on their chemical makeup, they can still be pretty bad for that spike in insulin. Which brings us to...

Considering galactose is almost exclusively found in lactose i.e. milk products fructose and glucose are the main simple sugars we are dealing with. And fructose is really the biggest problem, says Kimber Stanhope, Ph.D., R.D, research nutritional biologist with the University of California Davis and the SugarScience team at the University of California San Francisco. (A 2019 study analysis agrees, pointing to fructose above other offending molecules like glucose.)

Okay, quick bio lesson (stay with us this helps explain pretty much everything else): Glucose and fructose, the two main simple sugars, have the exact same chemical composition. However, they have a different rate-limiting enzyme, which influences how your body responds to the molecule.

Remember, sugar is a carb which means its purpose is to provide fuel for the body. When you eat any sugar, it leaves the intestine and goes directly to the liver. Glucoses rate-limiting enzyme (called PFK) is very sensitive to how much energy (aka fuel) the liver needs. If the organ is full-up, PFK shuts down and all the glucose bypasses the liver and goes to the brain, the muscles, fat cells, nerve cells in essence, it allows the rest of the body to use the energy source as fuel.

Fructose, on the other hand, has a rate-limiting enzyme called fructokinase, which doesnt really care how much energy is already in the liver. That means when fructose leaves the intestines and hits the liver, it stays there. The liver is then stuck dealing with a big overload of the sweet molecule. It stores some as glycogen to later be used as fuel during, say, a workout; but the liver can only store so many carbs or sugars, so whatever fructose is leftover, the liver does what it always does with too much potential energy: It stores the fructose as fat.

That fat has two fates, neither of which are good, Dr. Stanhope says: Its either sent into the blood along with cholesterol, raising things like triglycerides which directly increases your risk for heart disease; or its stored in the liver, increasing liver fat which, among other consequences, can cause insulin resistance, upping your risk for type 2 diabetes. For most people, both happen, increasing their risk for most of the top deadly diseases in America, Dr. Stanhope adds.

The main added sugars we consume are sucrose and high fructose corn syrup (found in sodas, desserts, candies, even salad dressing). Both of these are made up of both glucose and fructose, but the latter is harmful enough to trump the dynamic, meaning these added sugars still contribute to your disease risk, Dr. Stanhope says.

While its important we dont over-eat sugar of any kind, not all sugar is created equal, Pasternak says. That is, added sugar is enemy but natural sugars meaning fruit are a go.

The sugars in natures candy are a mix of sucrose, fructose, and glucose but there are a handful of reasons you dont need to stress over the fructose in your fruit, Dr. Stanhope says: For starters, fruits are no more than 10% sugar. And because of that, youd have to eat a lot of produce to equal the amount of fructose youd get in, say, a soda way more than most people are willing to or capable of eating in a day.

Mostly though, fruits fiber saves it from being a sugar rush fiber slows down the rate at which our body processes the accompanying molecules, so your liver and brain arent overloaded with sugar but instead are able to process it over a healthier timeline.

Whats more, fruit has a whole lot of other nutrients, namely bioactive compounds like polyphenols, that boost our health and create an advantage thats above and beyond any potential damage the fructose an do.

In fact, a 2018 meta-analysis in BMJ reports that carbohydrate quality, including sugars, plays a much larger role in disease risk than quantity that is, things like added sugars and high-glycaemic load grains are more related to obesity, diabetes, cardiovascular disease, and some cancers; whereas whole fruits, non-starchy vegetables, and legumes, help protect against it.

The problem: The food industry has come up with a zillion ways to say "added sugar" on a label, making it hard to know what to steer clear of. (Literally there are at least 61 different names for sugar listed on food labels.) Look for common terms like brown sugar, corn sweetener, corn syrup, dextrose, fructose, glucose, high-fructose corn syrup, honey, lactose, malt syrup, maltose, molasses, raw sugar, and sucrose.

Were not asking you to cut out added sugar always and forever. The word cleanse is overused the body is so resilient it doesnt really need to be cleansed, says Pasternak. But a sugar reset is really about resetting your habits, your palette, and your relationship to sugar.

Going through a sugar reset will help re-balance your neurochemical and hormonal production and improve pretty much every aspect of your health. And while nixing sweets from your eternal future sounds overwhelming, cutting back for a reset will actually help you crave less of it in the long-term. Heres nine benefits you can expect from cutting sugar:

Sugar increases your risk for obesity, type 2 diabetes, and pretty much every metabolic disease, but the major risk is to your heart: Researchers from Harvard looked at peoples diet over 15 years and found those who regularly got 17 to 21 percent of their calories from added sugar were 38 percent more likely to die of cardiovascular disease, compared to those who limited added sugar to 8 percent of their calories. In fact, just one or two additional servings of sugar a day increases your risk for coronary heart disease by 10 to 20 percent, reports a 2018 study in Nutrients.

Now, lets be real: Most of us under 45 arent thinking about heart disease. But the health issues that people encounter later in life are a byproduct of the poor food decisions that theyve made since they were young, says Pasternak. And considering heart disease is the leading cause of death for both men and women (most of whom more than likely didnt think theyd be a statistic when they were young and healthy), this is a huge perk.

People love to say our brain becomes addicted to sugar, and some studies have suggested this but the research is almost exclusively on mice and our brains are much more complex, says Drew Ramsey, M.D. assistant clinical professor of psychiatry at Columbia University who studies how nutrition affects mood disorders.

But while sugars not actually addictive in the official definition of the word, it definitely has a hold on your brain: Eating sweets and carbs prompts our brain to take up more tryptophan which is used to make serotonin, aka the happiness hormone. Thats why your brain craves the sweet stuff, he explains.

Sugar activates the reward center in your brain, so the more sugar you eat, the more youre going to want to eat sugar, he explains. Whats more, a recent study in Obesity revealed that when we eat something that has at least two of fat, sugar, carbs, or salt so-called hyper-palatable foods our brains ability to decipher when weve had enough to eat is overpowered, which increases the chances youll overeat.

Even if youre sticking with seemingly healthier sweets like vanilla yogurt or smoothies, eating a lot of sugar cultivates a microbiome thats hungry for the molecule, which often furthers the craving cycle, Dr. Ramsey adds.

Eating a diet high in added sugar means youre inevitably eating less fruits and vegetables, which increases the chances were missing out on nutrients key for body and brain health things like magnesium, zinc, omega 3 fats, Dr. Ramsey says. One-fifth of deaths world-wide are thanks to poor diets namely those low in fresh vegetables, seeds and nuts but high in sugar, salt, and trans fat which breeds disease, reports recent research in The Lancet. Meanwhile, eating more fresh fruits and vegetables is directly linked with weight loss, fending off depression, and higher levels of happiness and life satisfaction.

Youre giving birth to thousands of brain cells a day and theyre always in the state of repairing and trying to make new connections, largely thanks to the neurochemical brain-derived neurotrophic factor, or BDNF, Dr. Ramsey explains.

Added sugars likely suppresses BDNF production, and certain nutrients in whole foods enhance it so ditching processed foods for real produce means a healthier brain.

Men and women who consumed a ton of sugar per day (67+ grams, which is 17 teaspoons of sugar or just under 2 cans of Coke) were more likely to show symptoms of depression over five years than folks who cut back (less than 40 grams a day, or 10 teaspoons), reports a 2017 study in Scientific Reports.

Theres a few things at play here. For starters, not eating enough fruits and vegetables significantly increases your odds for depression, according to a 2017 study in BMC Psychiatry. And that BDNF suppression comes into play, too, since less of the brain-derived neurotrophic factor is directly linked with depression.

The root of all this: What you eat directly affects the bacteria in your gut. The types of bacteria that live in your colon affect how you feel and think and how anxious you are, Dr. Ramsey adds. Plants and fermented foods create diversity; sugar creates discontent.

The World Health Organization recommends adults and children limit their added sugar intake to max 5% of their overall calories specifically to protect their oral health, as studies show this is the threshold for developing tooth decay. Bacteria feeds on sugar molecules, so the more its in your mouth, the more often bacteria can breed.

This may or may not be on your list of 2020 goals, but eating less sugar is directly linked to losing weight, and eating more of it with weight gain, according to a meta-analysis out of New Zealand. Sugar causes spikes in insulin which is our master metabolic switch that then tells your body to store visceral fat, Dr. Ramsey explains. Heres why thats important, even if you dont care about losing weight: Visceral fat not only increases body fat, but it actively produces inflammation, increasing your risk for depression, obesity, and type 2 diabetes, among other issues, he adds.

The inflammation sugar creates in the body can exacerbate skin conditions like eczema, acne, and rosacea. Hormones, genetics, and stress can all be culprits too, but docs say giving up sweets can significantly help your skin calm down.

RELATED: What Does Sugar Actually Do to Your Skin?

The types of bacteria that live in your colon affect how you feel and think, how anxious you are, whether you gain weight, how hungry you are, what you crave, Dr. Ramsey says.

When you eat sugar, youre feeding the less healthy bacteria in your gut and creating inflammation, he explains. Having an unhealthy microbiome creates an immune system thats out of whack and a metabolic system that isnt running as efficiently as it should, he says. When we eat more plants, diverse fibers, and fermented foods, however, we create a more diverse microbiome.

Itll only take about two weeks off sugar for the cravings to quit, Dr. Ramsey says. And if you make it a month, for most people that means theyve found a sustainable way to eat sugar-free. But a lot of people relapse in the third or fourth week, he adds. Your best bet: Go in with a game plan. Here are some general rules to make giving up the sweet stuff easier on your brain and body.

See more here:
Is Eliminating Sugar the Only "Diet" We Should Be Taking Seriously? - Yahoo Lifestyle

NEW ORLEANS Recent headlines about a major heart study may have confused you.

It read that heart stents and surgery are no better at preventing heart attacks and death than pills with diet and exercise are.

So if you're one of the many people with cardiovascular disease, what should you do?

Jim Breland has always been active, but suddenly in August, he woke up sweating.

"I woke up and I had a burning feeling coming through my throat andI was having trouble catching my breath and chest pains," said Breland, 56.

At the hospital, doctors found four blockages in arteries going to his heart. Some were 100 percent blocked. He was having a heart attack like so many others in his family.

"My dad and his four brothers all died of heart disease and I have four brothers and now I'm the fourth one with heart disease," he said.

Jim got two stents to open up blockages. He's scheduled to have two more.

A new heart study may change the treatment some patients choose with their cardiologists. The ISCHEMIA Trial, an international study with thousands of patients with blocked arteries to the heart, was designed to answer two questions. Would stents to open up blocked arteries, or bypass surgery help patients live longer, and reduce heart attacks. The answer was no.

"What it really is a statement of, is that our medicines are really, really good nowadays," said Dr. Robert Hendel, Tulane Chief of Cardiology and Director of the Tulane University Heart and Vascular Institute.

Dr. Hendel says those medications are cholesterol-lowering medicines, such as statins, medicines to lower blood pressure and even aspirin to get the blood flowing. Then, he says, couple those with better diet and exercise.

"And I think the ISCHEMIATrial reinforces the idea that these lifestyle changes and medicines really are the way to go to improve survival," Dr. Hendel said.

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So while Dr. Hendel says that surgical procedures did help people feel better, his take-home message is, if you are not having symptoms from your blockages, there is no need for stents or surgery. And if you are having symptoms, like chest pain and it goes away with the medications, that's all you need. If symptoms don't go away, then you may need stents and surgical procedures. This decision affects many in this area.

"And unfortunately, here in the New Orleans area, we have a real propensity for this problem, largely due to genetics, our high blood pressure rates, our diet, a lot of things that really cause heart disease," explained Dr. Hendel.

Jim is one of those patients. He's now teamed up with the American Heart Association for the Northshore heart walk this year. He's following his doctor's medical advice and doing his part for good health.

"I feel good. I've started cardio rehab. I've done half of the 36 sessions. I'm playing a good bit of golf. I'm walking. I fish a lot," he said.

All of that helps so he can be around a lot longer for his children and grandchildren.

And the doctors say since each of you, and your heart condition, is unique, ask your cardiologist about the pros, cons, benefits and risks when you need to make a treatment decision.

Get breaking news from your neighborhood delivered directly to you by downloading the FREE WWL-TV News app now in the IOS App Store or Google Play.

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Medicine, diet and exercise may do more to heal your heart than stents or surgery says study - WWLTV.com

When you rise to fame as a vegan influencer, people kinda assume youre pretty all in with the plant-based diet and lifestyle. Well, one ex-vegan influencer, Alyse Parker, just revealed that she did an "experiment" with eating meat for 30 days, and people have thoughts.

Parker became Insta-famous by posting vegan and exercise content, but she recently shared something completely different from her usual feed thats getting a lot of attention.

She opened up her post by talking about how she loves experimenting with things, including doing 30 days without shampoo, going a year without deodorant, doing 21 days of only fruit juice, having 30 days without social media, and doing three years of not shaving her armpits. You get da point, she wrote. But Im a firm believer in experiencing things first hand + getting a real feel for what something is all about before I form a personal opinion on it.

And heres where things got controversial. The Carnivore Diet first came into my awareness when a close friend shared with me all of the benefits that he was experiencing by eating this way, she said. Coming from being vegan 4.5 years, I was hellla resistant to the concept of eating ONLY animal foods (aka only meat, seafood, + eggs). I [sic] didnt make ANY sense to me. It actually sounded pretty f*cking ridiculous.

But Parker said she started to hear stories from fellow vegans who decided to test out the carnivore diet and experienced amazing health transformations.

I had my own fair share of health struggles and eventually reached a breaking point where I was willing to try anything to function properly again, she said, before acknowledging that she was conflicted because she had an 800,000 followers who mostly showed up to see her vegan content.

But I knew I needed to make decisions based on what was in the best interest for my health, she continued. I swallowed my pride + decided Id give it a shot. Full onnn carnivore. I woke up the next morning feeling more mentally clear, focused, wholesome, and healthy than I had felt in years.

Alyse said her vegan identity crumbled immediately and she made it clear that its been a lot for her to process. This past year of my life has been a journey of remembering who I am separate from what I eat, she wrote. In hopes of challenging others to step out of their current perspective ~ I documented my newest challenge of eating only meat for 30 days.

Plenty of people were supportive of Alyses decision, but others were not. Definitely not. Youre part of the problem, dont pretend like youre part of any solution, one follower wrote. Being vegan youd think youd understand the effects of eating meat on our bodies & more importantly our environment?? you lost all my respect as well :/, another said. "Sorry, we have to unfollow. So disappointing Food is more than lifestyle. Its an sign of repect for life. Choose compassion ," still another added. Things went off in the comments section from there.

Parker addressed some of the criticism she received in her Instagram Stories, saying that shes just trying to get a new perspective. She also later added, Cant we all just get along?

Worth noting: Alyse now has 209,000 followers.

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Ex-Vegan Influencer Alyse Parker Switched To The Carnivore Diet, And Fans Are Pissed - Women's Health

A person may choose to follow a vegetarian diet for various reasons, including health issues, environmental concerns, or religious beliefs. Regardless of the reason, it is important to consider a few things before becoming vegetarian.

For instance, people should know which foods to avoid and what to include in their diet to ensure that they are meeting their nutritional requirements.

Keep reading for more information on what to expect when becoming vegetarian, the potential risks, and how to make the transition.

A person may choose from several different types of vegetarian diet, which differ in terms of the foods that they include or exclude. The main types include:

A basic vegetarian diet excludes meat, poultry, and fish from the diet. However, there are subcategories of the vegetarian diet, which get their names from the food types that they include:

A partial vegetarian will exclude most meats from their diet but will include either fish or poultry. For example, a pescatarian will eat fish but avoid other meats. A pollo-vegetarian, or pollotarian, will include poultry but no other meats.

A flexitarian primarily eats a vegetarian diet. Where they differ from other vegetarians is that they will occasionally eat small amounts of meat, poultry, eggs, and fish.

A vegan will avoid consuming any animal products, including meat, fish, poultry, dairy, eggs, and honey.

Learn more about the differences between vegetarianism and veganism here.

There are some potential health benefits of becoming vegetarian. However, these are dependent on what a person includes in their diet. For example, if a person's diet includes mainly processed foods, they are unlikely to get as many benefits as someone who primarily eats fresh vegetables, fruits, and whole grains.

Research has shown that a person may gain the following benefits from eating a vegetarian diet:

Following a diet that is overly restrictive in any way can lead to health issues. A person should plan any new diet carefully before starting it and discuss it with a healthcare professional to make sure that they are getting all of the nutrients that they need.

Although a vegetarian diet can be a good choice for a person's overall health, it is possible to be a vegetarian and eat poorly. Many unhealthful foods are vegetarian because they do not contain animal products, and eating too many of these foods can be detrimental to overall health.

Although plant-based diets are typically rich in low calorie foods, such as vegetables and fruits, it is still possible to overeat, which can cause a person to gain weight.

It is important for a person switching to a vegetarian diet to make sure that they eat a variety of fruits, vegetables, healthful fats, and whole grains. Eating only vegetarian foods can put a person at risk of not getting enough of certain nutrients, including proteins, omega-3 fatty acids, and vitamin B-12.

A person should plan their diet to include sources of these and other nutrients that are essential to overall health. In some cases, supplementation may also be necessary, especially for people following more restrictive plant-based diets that cut out most or all animal products.

A person may be at risk of certain nutritional deficiencies when making the switch to a strictly vegetarian or vegan diet.

The specific nutrients that a person may be lacking will depend largely on the type of vegetarian diet that they eat.

For instance, a person who still eats dairy, fish, eggs, or a limited amount of meat may not have any issues with nutritional deficiencies. Conversely, people who follow vegan diets may need to supplement with vitamins and minerals, depending on their dietary intake and restrictions.

Some of the nutrients that are most likely to be lacking include:

Most people get their protein from meat, fish, or poultry. Lacto, ovo, and lacto-ovo vegetarians can get protein from both plant and animal sources. People who follow a vegan diet will not get protein from animal products. Some substitutes can include:

Read more about some of the best meat substitutes for vegetarians here.

Iron is another nutrient that is present in red meats and other animal-based products. However, a person can get iron from other sources, such as:

Read more about the best iron-rich foods for vegetarians and vegans here.

Calcium is primarily in milk and other dairy products. Some potential replacements for people following a vegetarian diet that does not include dairy include:

The body produces vitamin D when the skin gets direct exposure to sunlight. However, certain factors can make it difficult to get enough vitamin D in this way. For example, in many countries, there is not much sun during the winter months, and people tend to cover up.

Also, many people prefer to limit the time that they spend in direct sunlight to reduce the risk of sunburn and skin cancer.

As the dietary sources of vitamin D are mostly animal products, vitamin D supplements are the best way for many vegetarians and vegans to get consistent, absorbable vitamin D.

Zinc is another nutrient that is important for a person's body. Many animal-based foods are high in zinc, including meat, seafood, eggs, and dairy. However, there are also plant-based sources of zinc, such as:

Omega-3 fatty acids are present in fish, such as salmon. These healthful fats are important for overall health, especially brain health.

Although plant-based omega-3 fatty acids also occur naturally in chia seeds, algal oil, and flax, these are a type called alpha-linolenic acids, which the body has a limited ability to convert to active forms. Therefore, a person may wish to look for fortified products or talk to their doctor about omega-3 supplements.

Vitamin B-12 is important for many functions in the body, including red blood cell production. A vegetarian can obtain vitamin B-12 from:

Many people choose to follow a vegetarian diet for health reasons, but there are other reasons why a person might make the switch. Some reasons may include:

A person should start with a general plan of how they want to become vegetarian. Anyone with specific health concerns should talk to a healthcare professional before starting a new diet. A healthcare professional should be able to give them advice on what foods to include in the diet or what supplements to take.

From there, a person should decide what foods they will include or exclude. Some people approach becoming vegetarian by immediately stopping the consumption of all meat. Others prefer to include small amounts of meat as they transition from eating meat frequently.

It may help a person to try new foods that fit with a vegetarian diet as they decrease their intake of animal products. Learning about substitutions, such as olive oil in place of butter, can help. Also, a person may want to familiarize themselves with vegetarian-friendly cookbooks, meal plans, and recipes.

People who want to become vegetarian will need to start reading product labels if they do not already do so. They should check for ingredients, such as dairy, eggs, and other animal products, depending on the type of vegetarian diet that they choose to follow. Nutrition labels can also provide information on what nutrients the food includes.

A person should also plan on eating a well-balanced diet that includes nutrient-rich foods, such as fruits and vegetables.

A vegetarian diet does not have to necessitate the removal of all animal-based products. A person can choose a diet that includes eggs, milk, poultry, fish, or no animal products at all.

By starting with a carefully considered diet plan, a person eliminating certain food types is more likely to maintain a balanced and nutritious diet and avoid nutritional deficiencies.

Regardless of a person's reason for becoming vegetarian, maintaining a balanced diet is crucial for health.

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Going vegetarian: What to know - Medical News Today

Modern medicine and healthcare have made living long lives a very real possibility. While most of the methods used depend on medical or surgical procedures, experts suggest that leading a healthy lifestyle plays a key role in helping you live a long life.

And this is where the Blue Zones diet comes in. Recent research has shown that adopting the lifestyle habits of those who live in the Blue Zones will help you extend your life beyond the age of 100 years. How exactly does this lifestyle system work? Lets find out.

Representational image. Image source: Getty Images.

In 2005, Dan Buettner did a cover story, Secrets of Long Life, for the National Geographic Magazines November edition, where he described how the centenarians (those who have lived beyond the age of 100 years) of the world lived, where they were located, what they ate, and how they were able to elongate their lives.

The story inevitably captured the imagination of people, and in 2006 Buettner and a team of demographers, scientists and anthropologists conducted deeper research into the specific regions (or zones) where the highest percentage of centenarians live. These zones are:

Despite the huge geographical and cultural differences between each of these zones, the researchers noticed nine common denominators and lifestyle characteristics that the residents of these zones shared. These characteristics were then named the Power 9 and are listed as follows:

1. Move naturally

You might think strenuous or mindful workouts in the gym multiple times a week or training for or running marathons might contribute to a long lifespan, but the people of the Blue Zones do none of these. They just live in environments where movement or activity is constant. Unlike the sedentary, desk-bound professional lives the rest of the world lives, most centenarians engage in jobs like gardening, housework or working outdoors in other ways. They do not use mechanical or electronic conveniences that cut out the natural movements of the body.

2. Purpose

Why do you wake up in the morning? Do you have a sense of purpose? You might think these are spiritual questions that have nothing to do with living a long life, but the residents of the Blue Zones disagree. Knowing your sense of purpose is worth up to 7 years of extra life expectancy, Buettner wrote in his report published in the American Journal of Lifestyle Medicine in 2016. Take a page out of the book of those who have lived beyond 100, find your purpose in life and work towards it.

3. Downshift

You might not realise it while you are busy worrying incessantly about that target or deadline at work, the disputes in your personal life, or the larger goals in life that you are unable to achieve - but stress does not add to your life, and it definitely does take away valuable years. Its not that people in the Blue Zones dont experience stress. They do. But they take a downshift or some time to shed off that stress effectively. Okinawans take a few moments each day to remember their ancestors; Adventists pray; Ikarians take a nap; and Sardinians do happy hour, Buettner wrote.

4. 80% Rule

Gluttony is actually very harmful to your health - and not because it's a "sin". People in the Blue Zones believe in the 80% rule, and it has clearly served them well in living long lives. Hara hachi bu - the Okinawan 2500-year old Confucian mantra said before meals - reminds them to stop eating when their stomachs are 80% full, Buettner wrote. The 20% gap between not being hungry and feeling full could be the difference between losing weight or gaining it. So, stop before you overstuff yourself, cut back till about 80% and you wont just avoid weight gain - you might even end up living longer.

5. Plant slant

What do centenarians from all the Blue Zones definitely eat, despite the huge difference in the local foods available to them? Beans, including fava, black, soy, and lentils, Buettner wrote. Eating plant-based meals most of the time does not mean that you must stop eating meat though. In fact, the people from the Blue Zones arent necessarily vegetarian. They eat meat, including pork, but only 5 times per month on an average. The focus should be on more plant intake rather than meat intake.

6. Wine @ 5

Heres some good news for fans of red wine: drinking one or two glasses of red wine, specifically Sardinian Connonau, in the company of good friends and good food can help you live longer based on the evidence gathered from the Blue Zones population. People in all Blue Zones (except Adventists) drink alcohol moderately and regularly. Moderate drinkers outlive non-drinkers, Buettner wrote. As he said though, moderation is key. You cannot drink a weeks worth of alcohol in one go and expect it to do anything but harm.

7. Belong

Having faith can also add years to your life, Buettners research proves. All but 5 of the 263 centenarians interviewed belonged to some faith-based community, he wrote, while adding that attending faith-based services 4 times per month will add 4 to 14 years of life expectancy. It doesnt matter what your specific faith or religion or belief-system is as long as you do have one and a community of fellow-believers who meet up to share the faith at least four times a month.

8. Loved ones first

Buettner wrote that putting family first also plays a role. He goes on to explain that keeping ageing parents and grandparents close (or living with them), having a life partner, and investing more time and love in your children actually helps elongate life. This has a lot to do with mental health and care because if you invest in your family you are more likely to be looked after and feel happy. It also reduces disease and mortality rates and can increase life expectancy.

9. Right tribe

Finding your tribe, or the right set of people who can provide lifelong support is apparently a big factor of longevity. Buettner wrote about how people in the Blue Zones are born into or maintain social circles that supported healthy behaviours. The presence of a social circle also seemed to keep vices like smoking away and promote happiness. Create and sustain a reaffirming group of lifelong friends, and you might just be able to fight depression, obesity and beat ageing.

As you can see, the Blue Zones Diet is more about changing your lifestyle rather than just focusing on food or exercise. It promotes a healthy and happy way of living which finally pushes back the time of death by decades when done right. If you can accomplish all the changes, maybe you too will live to be a centenarian.

For more information, please read our article onBlue Zone Diet.

Health articles in Firstpost are written by myUpchar.com, Indias first and biggest resource for verified medical information. At myUpchar, researchers and journalists work with doctors to bring you information on all things health.

Updated Date: Dec 10, 2019 18:14:33 IST

Tags : Blue Zones, Blue Zones Diet, Centenarians, Dan Buettner, Diet For Longer Life, Diet Tips, Healthy Diet, Longevity, NewsTracker

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Blue Zones Diet: Will following this diet help you live for 100 years? - Firstpost

Diet forms an essential part of blood sugar management and although you do not have to cut out any food groups per se, it is strongly advised to reduce your intake of certain items known to cause a spike in blood sugar.

Foods that contain high amounts of carbohydrate spell trouble for blood sugar management because carbohydrate is broken down into glucose relatively quickly and therefore has a more pronounced effect on blood sugar levels than either fat or protein.

In fact, for optimal blood sugar management, a recent study recommends eating a diet consisting of low carb options and an increased share of protein and fat.

The study, conducted by Bispebjerg Hospital in collaboration with other partners, found diet with a reduced carbohydrate content and an increased share of protein and fat improves the patient's ability to regulate his or her blood sugar levels independent of weight loss.

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Type 2 diabetes: Add this fruit to your breakfast to lower your blood sugar - Express

High blood pressure is when your blood pressure, the force of your blood pushing against the walls of your blood vessels, is consistently too high. A consistently high blood pressure reading puts extra strain on your heart and blood vessels. Over time, this extra strain increases your risk of a heart attack or stroke so it is imperative to take steps to lower high blood pressure.

Luckily, making simple dietary tweaks can lower your blood pressure - here are three snacks proven to lower readings.

A recent study published in the Journal of Gerontology Series A revealed that eating 200 grams of blueberries every day for a month can lead to an improvement in blood vessel function and a decrease in systolic blood pressure in healthy people.

Systolic blood pressure indicates how much pressure your blood is exerting against your artery walls when the heart beats, according to the American Heart Association.

As Blood Pressure UK explains, systolic blood pressure is important because it gives the best idea of your risk of having a stroke or heart attack.

READ MORE:High blood pressure: Include these three drinks in your diet to lower your reading

Researchers from King's College London studied 40 healthy volunteers for one month. They were randomly given either a drink containing 200g of blueberries, or a matched control drink daily.

Effects on blood vessel function were seen two hours after consumption of the blueberry drinks and were sustained for one month even after an overnight fast.

Furthermore, over the course of the month, blood pressure was reduced by 5mmHg.

This is similar to what is commonly seen in studies using blood pressure lowering medication, notes the researchers.

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Research investigating the health benefits of eating sunflower seeds has found that a compound in sunflower seeds blocks an enzyme that causes blood vessels to narrow and tighten.

Enzymes are biological molecules that speed up chemical reactions in the body.

In addition, the magnesium contained in sunflower seeds has been shown to reduce blood pressure levels.

Furthermore, sunflower seeds are rich in unsaturated fatty acids, especially linoleic acid. Research shows that your body uses linoleic acid to make a hormone-like compound that relaxes blood vessels, promoting lower blood pressure.

In a three-week study, women with type 2 diabetes who ate one ounce (30 grams) of sunflower seeds daily as part of a balanced diet experienced a five percent drop in systolic blood pressure.

According to results published in Journal of the American Heart Association, When compliment with a diet low in saturated fats, eating walnuts may help lower blood pressure.

In a randomised, controlled trial, researchers examined the effects of replacing some of the saturated fats in participants' diets with walnuts.

They found that when participants ate whole walnuts daily in combination with lower overall amounts of saturated fat, they had lower central blood pressure.

According to the researchers, central pressure is the pressure that is exerted on organs like the heart and is an important indicator of cardiovascular disease (CVD) risk.

It is vital to cut down on saturated fats because, in addition to raising blood pressure, saturated fats raise cholesterol in the blood, explains Heart UK.

Cholesterol is a waxy substance found in blood that can act as a deadly precursor to a range of cardiovascular complications such as heart disease.

Saturated fats are found in animal foods, such as meat, butter and other dairy products, and foods that are made with them, such as cakes and biscuits.

Cutting down on foods high in saturated fat and replacing them with foods with more unsaturated fat can help improve cholesterol levels.

Go for healthy spreads, oily fish, nuts, seeds and cooking and salad oils, advised Heart UK.

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High blood pressure: Eat these three snacks to lower your reading - Express