L-tryptophan is an essential amino acid that performs many functions in the body, including the production of serotonin. Serotonin is a chemical in the brain that affects mood.

Although some evidence suggests that L-tryptophan may help with certain conditions, such as anxiety or sleep disorders, additional research is necessary to prove whether or not taking L-tryptophan supplements is effective.

This article examines the safety and efficacy of L-tryptophan supplements.

L-tryptophan, or tryptophan, is an essential amino acid that plays a part in creating serotonin. Serotonin is a hormone present in various parts of the body, including the brain. The serotonin in the brain helps regulate a persons mood, anxiety, and levels of happiness.

L-tryptophan is also available as a supplement.

Because L-tryptophan plays a role in the production of serotonin in the brain, some experts suspect that it may help with conditions such as anxiety and sleep disorders. There is some evidence to support its use for these purposes.

In one small study of 25 young adults, the researchers found that changing the diets of the participants to include more L-tryptophan created positive changes in their mood. It also reduced symptoms of anxiety and depression.

In a 2016 review, the researchers found that there may be a connection between low levels of L-tryptophan and depression and anxiety symptoms in rodents.

In humans, the authors noted that those most likely affected are people with risk factors for developing depression. It is possible that at risk populations may benefit from increased tryptophan levels.

In a 2016 study of young people undergoing drug detox, the researchers found that the participants saw minimal or no improvements in mental symptoms associated with their detox process.

However, they did note that L-tryptophan was effective in helping the participants sleep during the detox process. The researchers also noted that additional studies are necessary to prove how effective it may actually be.

According to an older study, L-tryptophan may help alleviate pain associated with premenstrual dysphoric disorder. The study also found that people who had limited amounts or none of the amino acid in their diets had worse symptoms of premenstrual syndrome (PMS).

In a 2017 study, the researchers examined how L-tryptophan levels affect a persons tolerance for pain. The study found that higher levels of this amino acid made pain more manageable.

L-tryptophan is safe when a person consumes it as part of their regular diet. When consuming it in supplement form, a person may experience minor side effects.

According to one study, some common but mild side effects include:

Although this is not common, a person may experience serotonin syndrome if they take multiple medications for depression or anxiety at the same time.

Though rare, serotonin syndrome is most likely to occur when a person takes an L-tryptophan supplement with medications that alter serotonin levels, such as antidepressants.

Symptoms of serotonin syndrome may include:

In 1989, researchers temporarily linked tryptophan supplements to eosinophilia myalgia syndrome (EMS). EMS causes symptoms such as debilitating muscle pain and a high peripheral eosinophil count. The cause of EMS turned out to be a bad batch and not the result of the supplement itself.

It is also important to note that the Food and Drug Administration (FDA) do not currently regulate supplements.

However, there are several different independent testing agencies that do look at supplements for purity and potency. People should look for supplements that have certification from third party evaluators to help minimize their risk of exposure to bad products or ineffectiveness.

L-tryptophan is naturally present in many foods. Some food sources include:

It is not likely that the amount of the nutrient present in food will have any positive or negative effects on a persons sleep or mood.

Melatonin is another supplement that people may use to help ease insomnia or sleep disorders. Melatonin is a hormone that the body releases to stimulate sleep in the evening and waking in the morning.

A person can also try non-supplement-related sleep aids. Some steps that may help facilitate a better night of sleep include:

People should talk to their doctor if they have other conditions that they were considering using L-tryptophan for to get advice on possible treatments.

People should talk to their doctor before starting any supplement. In particular, people who take antidepressants should talk to their doctor before taking L-tryptophan supplements.

People should stop taking the supplement and talk to their doctor if they notice any unusual symptoms after taking it.

L-tryptophan may be an effective sleep aid and may also help with other conditions, such as chronic pain, anxiety, depression, or PMS.

However, the supplement may not be for everyone, and it may not be helpful for all conditions. People should talk to their doctor before starting a new supplement, and they should stop using it if they experience any side effects.

More research is necessary to determine whether or not L-tryptophan is safe and effective in easing any of these conditions.

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L-trytophan supplements: Are they safe, and do they work? - Medical News Today

October is National Eat Better, Eat Together Month, dedicated to celebrating family meals in the home. Here, at The Beet, were not only amplifying the benefits of eating together, but also encouraging families to start adding more plants to every meal.

We have outlined the key essentials in The Beginners Guide To Going Plant-Based, a great place to start while sparking a transition to eating more whole foods. However, transitioning your family to a plant-based lifestyle may not be easy, especially if you have picky eaters. It is crucial to be patient and not give up throughout this process. Here are some tips to move the entire crew to eat more fruits and veggies together:

It may not be best to speed into it all at once. If that does happen, chances are your family might find a plant-based diet too restrictive and continue on with their regular eating patterns. In order to avoid this, take baby steps such as starting with Meatless Monday for some time and continuing it for the rest of the week. Other gradual changes could be adding fruit and veggies to your childs lunchbox or ordering takeout from a vegan restaurant for dinner. Dont give up! These small tweaks to your familys diet may lead to them embracing a plant-based lifestyle in no time.

An easy way to get processed food out of the house is to recreate them using whole foods. If your kids love burgers, start by making a homemade veggie or bean burger patty with similar toppings. They may be more inclined to eat something that is familiar to them rather than something unknown. Stick with meals that your family already eats, but make them plant-based by removing a couple of ingredients. For instance, try cooking up regular spaghetti with garlic bread, black beans and rice, or a sweet potato casserole. Then, you can slowly start incorporating plant-based meats and cheeses.

A family that cooks together stays together! Get your family involved in the kitchen and work together to produce amazing dishes for mealtime. It reinforces the importance of eating fresh food and knowing what goes into your body as it is prepared at home. Not only will your family members be conscious of whats going in the food, but also be excited to eat their own creations at the end. It can also be a great way to be adventurous and try new recipes with your own twist!

One of the best ways to introduce your family members to whole foods is through shopping together at the grocery store. Your family members will get to understand what is out there and even pick out a few of their favorite fruits and veggies. Try to eat a variety of foods at home such as cruciferous vegetables, fibrous fruits, whole grains, and legumes. It is also a great opportunity to try new foods and the latest plant-based meats on the market.

Your family members may be inclined to partake in something if they see others having an enjoyable time doing it! Connect with like-minded families who are plant-based through potlucks, picnics, and other social gatherings. Oftentimes, there may be Facebook groups full of plant-based people in your city or a community club affiliated with a local vegan grocery store. Not only will it be a way to meet new people, but also a fulfilling experience exploring new avenues of a plant-based lifestyle.

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5 Tips to Help Transition Your Family to a Plant-Based Lifestyle - The Beet

While preparing to shoot his action new movie Mission Extreme, Bollywood star Arifin Shuvoo decided to make the most of the opportunity, and get into the absolute best shape possible. At the start of his journey, he weighed 95 kgs (209 pounds), having intentionally gained weight for his previous film, Ahaa Re. "To lose that and transform the body in only nine months seemed impossible," he says in a new YouTube video.

He immediately made changes to his diet, and started doing high-intensity cardio, including running and rowing, to begin the process of burning fat. "I had very low stamina in the beginning as I had never endured such hectic training," he says.

As the workouts progressed, Shuvoo introduced weight training into his routine. "I thought I would never be able to lift that much weight," he says. "After some time, I realized I could actually lift heavier weights."

However, he recalls that just as he was beginning to see some physical results and feel more confident in his training, he got injured: heavy lifting had led to repetitive tissue damage, causing extremely painful swelling in his knees and ankles. "I was apparently putting pressure on already damaged tissue cells," he says. He was forced to suspend his workouts for four months while he recovered: "Training was strictly forbidden, because I could not even stand up."

Having previously been advised by doctors against taking action roles following an earlier injury, Shuvoo became depressedbut he still wanted to see this journey through. "I didn't want to give up without trying, I had to at least try. I was determined," he says. "I decided to start training again. This time, we decided to stop legs and lower body exercises, and start with the upper body... I couldn't give up midway, I wanted to push a bit more."

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Nine months after beginning his transformation, Shuvoo was ready for his new role: he weighed 82 kgs (180 pounds), having lost his belly fat and replaced it with ripped six-pack abs, in addition to building muscle in his chest, shoulders, back and arms.

"Anything is possible in this world, if you want," he says. "If we want something from the heart, and work for that, never giving up on our goal, anything is possible."

This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at piano.io

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A Bollywood Action Hero Shared the Workout and Diet That Helped Him Get Shredded - menshealth.com

A little education goes a long way when it comes to helping people with limited budgets eat healthier and not run out of food before the end of the month.

So says a study by the Public Health Institute s Center for Wellness and Nutrition, published in the Journal of Nutritional Science.

It found that residents with low incomes in eight Southeastern states, including Kentucky, consumed significantly greater amounts of fruits and vegetables, and improved several other shopping and nutrition-related behaviors after they participated in the U.S. Department of Agriculture s SNAP-Ed program. SNAP is the Supplemental Nutrition Assistance Program, formerly known as food stamps.

Healthy foods can be expensive, and a SNAP budget is modest. But SNAP-Ed is helping low-income Americans in the Southeast make strategic choices that stretch their food dollars and empower them to choose more fruits and vegetables and other healthy foods, Amy DeLisio, the centers director and co-author of the study, said in anews release .

In the long run, DeLisio said, these changes can play an important role in reducing their likelihood of diabetes, hypertension and other nutrition-related diseases, and in reducing health-care costs across the region.

SNAP-Ed provides comprehensive nutrition education and obesity-prevention interventions for individuals and families whose incomes are below 185% of the federal poverty line. Participants are not required to get SNAP benefits.

Using 2017 data from 25 participating agencies in the Southeast, including surveys from more than 43,000 low-income children and adults before and after SNAP-Ed interventions, the study found people were more likely to meet USDA nutrition recommendations and manage their food resources better after participating in the program.

On average, the study found low-income participants increased their daily consumption of fruit by 1/3 cup; increased their daily consumption of vegetables by 1/4 cup; drank more water and less sugar-sweetened drinks, and were more likely to drink low-fat or nonfat milk.

They were also likelier to choose healthier foods on a budget; read nutrition labels or ingredient lists; compare prices before purchasing foods; identify foods on sale or use coupons; use a list while shopping; and not run out of food before the months end.

The report notes that in a region that experiences some of the highest rates of obesity and unhealthy dietary behaviors in the nation, our study shows that SNAP-Ed programs can be part of the solution.

The study also documented 701 policy, systems and environment supports that complement the SNAP-Ed programs in the region, including things like creating edible gardens and improving food displays in school cafeterias.

What about Kentucky?

In Kentucky, the Nutrition Education Program encompasses two separate USDA programs, SNAP-Ed and the Expanded Food and Nutrition Education Program. The programs are offered in each of the states 120 counties and are run by extension agents or one of the 96 NEP assistants.

NEP director Marisa Aull said the program is designed to provide its clients with life skills to promote a healthier lifestyle and to make the healthiest choice the easiest choice.

A lot of times it is simply lack of knowledge, Aull said. Our program really does focus on bringing education to the individual so that they, along with their family, can make those choices and be healthier.

Omolola Adedokun, senior Extension specialist for evaluation, explained, With education on how to spend the money, by using coupons, by being able to follow whats on sale, whats not on sale, and by budgeting for food, that by looking at cheaper options, like frozen vegetables, or canned vegetables, people will be able to eat healthier and in alignment with USDA guidelines.

Aull said the program is especially important in Kentucky, a state known for its high obesity rates and poor health.

According toAmericas Health Rankings , Kentucky is one of the worst states for adult obesity, with 36.6% of its adults obese. Its child obesity rate of 38% is second highest in the nation, according to the2020Kids Count report.

Kentucky also ranks among the 10 worst for heart disease and diabetes, and is No. 1 in cancer deaths all conditions that could improve with better nutrition and exercise practices.

The study did not provide any state-specific data, but the 2019 NEP report says 97% of Kentuckys adult participants showed improvement in one or more diet quality indicator, like eating more fruits or vegetables, drinking less sugared soda and cooking dinner at home; 84% increased their physical activity; 92% showed safer food storage and prep; and 91% showed better food resource management.

Kentucky had more than 4,500 participants in the SNAP-Ed program, said Adedokun.

As for youth, after participating in the Super Star Chef program, which was offered in 53 counties, 99.6% of the states 789 youth participants reported they could identify healthy foods; 96% said they planned to drink more water every day; and 95% said they planned to try new foods. The report says the two programs had 368,584 children and youth contacts.

Aull said young people are an important part of the program because they often share their excitement for what theyve learned with their families, inspiring them to eat healthier.

We often hear anecdotally, that they convince their family to try a new food or they convince their family to go to the farmers market where the family previously was maybe hesitant to go. . . . The key to the family is often through youth, she said.

Aull stressed that each of these small changes are important because they could have a lifelong impact, and not just for the individual but society at large.

If we look at it from a kind of return-on-investment side, it has an effect on generational poverty, it has an effect on their health and well-being, and it also has an effect on those local health care systems, Aull said. Those small changes lead to big impacts for not just our state as a whole but . . . their community, their city, their family. And we feel like those changes will also break a lot of cycles that need to be broken, that really are just due to lack of resources and lack of opportunity.

Aull encouraged qualifying Kentuckians to participate in the free nutrition-education programs, which are being held virtually during the coronavirus pandemic.

Denise Rennekamp, assistant NEP director, spoke to the importance of community partnerships to promote the program. For example, she said Feeding Kentucky and other food banks help connect food-insecure Kentuckians with their program.

The number of Kentuckians on SNAP varies from month to month, with participation increasing since the pandemic came to Kentucky in March. In August, 606,216 Kentuckians received SNAP benefits.

Click on the Plan, Eat, Move website to learn more about the program.

(Kentucky Health Newsis an independent news service of the Institute for Rural Journalism and Community Issues, based in the School of Journalism and Media at the University of Kentucky, with support from the Foundation for a Healthy Kentucky.)

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Study shows nutrition education for low-income people in Southeast states resulted in healthier diets and better budgeting - Hoptown Chronicle

On a weight loss diet? Two quick and healthy breakfast recipes to kickstart your metabolism  |  Photo Credit: iStock Images

New Delhi: Breakfast is often considered as the most important meal of the day. A power-packed, nutritious breakfast will fuel your body and mind after an overnight fast, providing energy and sustenance throughout the day. A healthy breakfast will also jumpstart your metabolism, which can help you burn more calories and speed up your weight loss. So, eating a healthy breakfast may help you burn belly fat faster, while also supporting your well-being in many other ways.

A number of studies suggest that regularly eating a breakfast loaded with nutrients, including protein and fibre, may help you shed those extra pounds and keep weight in check. There are different theories about the benefits of eating a healthy breakfast for weight loss.

While more work is required to better understand the link between breakfast eating habits and weight loss, you must understand that eating wrong foods can derail your efforts to get a slimmer waistline. So, its important to fill your tummy with the right foods that will give you energy and keep you feeling full until lunchtime.

As most of us continue to stay indoors, breakfast is sometimes skipped due to a change in routine. Here are two quick and healthy weight loss-friendly breakfast recipes suggested by nutritionist Sheryl Salis, RD, CDE, that will jumpstart your metabolism and provide the body and brain with fuel to endure the rest of the day:

The perfect breakfast or brunch recipe with a good combination of taste and health.

Ingredients:

For baked apples

For oatmeal

Instructions:

Ingredients:

Instructions:

Make sure that you fill your diet with nutritious whole foods that will help you lose weight, improve immunity, and boost your overall health.

Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.

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On a weight loss diet? Here are two quick and healthy breakfast recipes to kickstart your metabolism - Times Now

When people dont listen to the experts

Dietician Jane Clarke accepts that cutting down on meat can be beneficial for health, but is concerned by veganisms wholesale promotion by bloggers, rather than health experts.

Its great that there is now a much wider range of non-meat sources of protein, but the power of social media and supermarkets to influence our food choices needs to be combined with scientific evidence, she warns, adding that the trend for highly processed vegan food with lots of sugar, fats and salt added to make them tasty shows you can easily be unhealthy as a vegan.

Clarke says the evidence still points to the health benefits of a balanced diet including a limited amount of animal protein and dairy. Research recently published in the journal BMC Medicine found the lowest mortality rates in those eating up to 80g meat a day. Calcium-rich foods including cows milk are proven to be beneficial to bone health and help produce anti-cancer substances such as butyrate. The fact is, meat is a great source of easily accessible protein.

GP Noreen Nguru, founder of whatthedoctorrecommends.com, says deficiencies of nutrients and vitamins are common amongnew and even established vegans, and include micronutrients deficiencies in vitamin D, calcium, omega-3 fatty acidsand zinc all responsible for building strong immune systemsand protecting against bone fractures, high blood pressureand fatigue.

She adds: Vegans are also at a much higher risk of developing a Vitamin-B12 deficiency which, if left untreated at a significant deficit for too long, can potentially cause irreversible neurological effects such as paresthesia (numbness or tingling in the hands and feet), co-ordination difficultiesand even problems with memory.

Such deficiencies can be prevented with careful supplementation essential for healthy veganism but some argue that nutrients and vitamins can be harder for the body to absorb this way. In one study by Oxford University published in 2010, half the vegans in the sample were B12 deficient.

The implications of diving into a meat-free, egg-free and dairy-free diet without adequate preparation and research are likely to bring more harm than good, says Nguru. And though she agrees that meat and dairy consumption have been linked to problems such as bowel cancer, there are several less restrictive diets that offer heart-protective benefits and reduce the risk of cancer, such as low carb and Mediterranean diets rich in omega 3 and good fats.

Life coach Bianca Reimer, 41, went vegan in 2011, having been largely vegetarian. Despite taking all the recommended supplements as a vegan, including omegas and B12, I kept craving lamb and chicken, she recalls. Though she initially felt better, my energy was still very depleted and my acupuncturist suggested I should eat eggs and meat again. I added salmon, and then I got pregnant after two years of trying. I also started eating chicken and felt so much better for it.

After returning to meat, she adds, the impact on my mental and physical wellbeing was close to immediate. But I dont think theres a one-diet-fits-all approach. Each of us should eat whatever suits us at different stages of life.

Currently, 87 per cent of the UK population still eats meat, while 7 per cent are vegetarian and 4 per cent are, like me, pescatarian; between 1 and 2 per cent are vegan. Many ex-vegans find vegetarianism a more successful refuge. Sophia Husbands had a failed attempt at veganism in 2018.

I did Veganuary for my health, says Husbands, 41, founder of wellbeing site LoveHappyBody, but I started to get run down, and developed mouth ulcers in just a month. I felt dizzy and it turned out my iron levels were very low.

Last year she went vegetarian, and says shes found the diet much more sustainable. Ive lost weight andmy skin has improved. But I try to keep a balance now, and Im wary of totally eliminating anything, as I think that can spark intolerances. If I craved meat or fish, I would return to it.

Read More:Why eating meat is good for your health... and the planet

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'I gave up veganism and my health improved instantly' - Telegraph.co.uk

The vegan diet is abundant in nutrients, but given the demanding world we live in, we can all benefit from some expert nutrition advice. To keep ourselves in balance, we look to the Instagram accounts and websites of vegan nutritionists and registered dietitians. These individuals keep us motivated to stay on track with their informational posts, satisfying recipes, and relatable captions. Here are nine vegan nutrition experts to start following today.

1. Tracye McQuirter, MPHI truly believe that being vegan is all about practicing love, freedom, and joynot deprivation, Tracye McQuirter (@byanygreens) says. Her work as a public health nutritionist and a proud vegan trailblazer clearly reflects that belief. As a 30-year vegan, McQuirter has dedicated herself to making veganism a positive and inclusive space for communities of color. Empowering and supporting the Black community to embrace a healthy vegan lifestyle is central to her mission, which is why she started the 10,000 Black Vegan Women Movement, a program equipped with nutritious meal-prep tips, wholesome recipes, and grocery shopping lists.

2. Taylor Wolfram, MS, RDN, LDNTaylor Wolfram is an inspiring embodiment of an anti-diet, anti-racist, and ethical vegan dietitian. Her work is centered on shunning diet culture, fighting back on the toxic narratives that perpetuate fatphobia and unhealthy relationships with food, and educating the public about fallacies on veganism and eating disorders. Wolframs core message? Advocacy and activism requires us to have a healthy relationship with ourselves so we can dedicate our best to the causes we are fighting for. Her Instagram (@taylorwolframrd) combines positive affirmations with enticing food photos while her website offers a deeper education on anti-racism, anti-diet, and body liberation resources.

3. Radhi Devlukia Shetty, AHCRadhi Devlukia-Shettys bubbly personality and fun dances in her kitchen are bound to bring joy to your days. While she has a degree in Nutrition and Dietetics, she sought out a more holistic approach to wellness and later earned a degree in Ayurvedic Health Counselling. The Instagrammer (@radhidevlukia) uses the sacred knowledge of Ayurveda and her love for Indian cuisine to create recipes that bring Western and Eastern cuisines into one harmonious, mouthwatering meal. In addition to food, her content includes words of wisdom on mindful, conscious living.

4. Jennifer Rodriguez, RDNJennifer Rodriguez is a bilingual registered dietitian based in the Dallas-Fort Worth metroplex. Her private practiceFood is Vidaoffers nutrition consultation and food photography services. She embraces the concepts of food nourishing our souls, bringing communities together, and staying true to ones cultural roots. Follow her Instagram (@foodisvida) for vibrant vegan photography and delicious plant-based adventures!

5. Grace Pascale, MS, RDNGrace Pascale is all about living with intention. She focuses her work on encouraging a healthy attitude toward ones body image, abolishing the good and bad food labels, and communicating evidence-based nutrition science in a manner easily accessible to all. If you enjoy What I Eat in a Day videos for endless recipe ideas, her YouTube channel has plenty of them. On Instagram (@babybychickpeas), expect day-in-the-life-style photos including meals, homelife, and her adorable vegan daughter.

6. Dahlia Marin, RDN and James Marin, RDN, ENThis dynamic duo specializes in plant-based integrative medical nutrition. They co-founded the Institute of Plant Based Medicine (IOBPM)an organization that implements a multi-specialty approach combining plant-based nutrition with evidence-based medicine to prevent, treat, and/or reverse disease. Follow this vegan power couple on Instagram (@marriedtohealth) for vegan nutrition tips, recipes for kids and adults, safe DIY household cleaning products, and sustainable home hacks.

7. Catherine Perez, MS, RDCatherine Perez will get anyone on the bowl food bandwagon. Her satiating vegan recipes are packed with delicious lentil stews, beans, whole grains, and good-for-you greens. Along with mouthwatering food photos, she offers wellness tips, cooking classes, and accessible vegan grocery lists on her website and Instagram account (@plantbasedrd). Perezs mission is to showcase the delightful ways of living as a vegan and to educate those around her to make their own decisions at their own pace. If you need to baby-step your way toward healthier eating, Perez will hold your hand the entire time.

8. Emily Fitzgerald, APD Emily Fitzgerald is a vegan Accredited Practicing Dietitian based out of Australia. In addition to food, smoothie, and latte recipes, her Instagram (@thevegetitian) posts include nutrition comparisons, accessible plant-based sources of key nutrients, recommended reads for plant-based nutrition, and sustainability tips in the kitchen. Want more? Book a one-on-one virtual consultation with her through the plant-based dietitian coalition, PB Nutrition.

9. Alexandra Caspero, MA, RDN and Whitney English, MS, RDThese powerful moms are helping fellow parents navigate the misinformation around raising vegan kids. Backed by scientific research, their Plant-Based Juniors company offers a positive, inclusive, and open-minded space for parents of different dietary preferences. Their website and Instagram (@plantbasedjuniors) include resources for pregnant moms and new moms with picky eaters. Give them a follow to receive healthy recipes, supplement advice, feeding tips, simple swaps, and plenty of advice to feel less overwhelmed as a parent and more at ease with your growing childs health.

Shriya Swaminathan is a graduate student at the Washington University School of Medicine who is working on using alternatives to animal models to study kidney biology and disease.

Photo credit: Plantbasedrd

Pleasesupportindependent veganmediaandgettheverybest innews,recipes,travel,beauty,products, andmore.Subscribe now to the worlds #1 plant-based magazine!

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Here Are 9 Vegan Nutritionists and Dietitians We're Following - VegNews

Dr. Michael Greger is a well-known doctor and author, whose bestselling books, How Not to Die, and How Not to Diet are each a veritabletome and guide tohealthy living. Dr. Greger, who launched NutritionFacts.org,guide to living a healthy plant-based life, makes no secret that he believes in the power of plant-based foods like fruits, vegetables, whole grains, legumes, nuts, and seeds to boost immunity, fight inflammation, reverse heart disease and help dial back diabetes symptoms and pre-diabetes. If you read his books you know the exhaustive research that goes into each of his chapters in How Not to Die from .... Alzheimer's, Lung Cancer, Heart Disease, you name it. Here, he explains exactly what we all need to be doing, right now, to boost our immune systems. The body's own defenses are our best bets in fighting off the virus that causes COVID-19, the flu, and every other possible infection that could be coming your way. Boost it now, while you are healthy enough to be able to fight back when the virus is making its way to your door.

Dr. Michael Greger: There are amazing studies showing that simple foods can boost your immune system, like randomized double-blind trials showing that eating broccoli sprouts can reduce viral loads for influenza, decrease virus-induced inflammation, and boost our antiviral natural killer cell activityall from just eating broccoli, but COVID-19 isnt the flu.

Unlike other common viruses, coronaviruses have not been shown to cause a more severe disease in immunosuppressed patients. Why? Because your own immune response appears the main driver of lung tissue damage during infection.

Starting around the second week of symptoms, the virus can trigger whats called a cytokine storm, an autoimmune reaction where your body over-reacts. In attacking coronavirus, your lungs get caught in the crossfire. In burning down the village in order to save it, we may not survive the process.

I certainly support general, commonsense advice to stay healthy during the crisisgetting sufficient sleep, keeping active, reducing stress, staying connected (albeit remotely) to friends and family, and eating a healthful dietbut I would not go out of your way to take supplements or eat foods to boost elements of your immune system until we understand more about this virus.

Dr. Michael Greger: Whole-food, plant-based nutrition. Pretty self-explanatory, right? But arent some plant foods better than others? You can apparently live extended periods eating practically nothing but potatoes, which would, by definition, be a whole-food, plant-based dietbut not a very healthy one. All plant foods are not created equal.

The more Ive researched over the years, the more Ive come to realize that healthy foods are not necessarily interchangeable. Some foods and food groups have special nutrients not found in abundance elsewhere. As the list of foods I tried to fit into my daily diet grew, I made a checklist, which evolved into the Daily Dozen.

Each day, I recommend a minimum of three servings of beans (legumes), two servings of berries, three servings of other fruits, one serving of cruciferous vegetables, two servings of greens, two servings of other veggies, one serving of flaxseeds, one serving of nuts and seeds, one serving of herbs and spices, three servings of whole grains, five servings of beverages, and one serving of exercise (90 minutes at moderate intensity or 40 minutes of vigorous activity).

This may sound like a lot of boxes to check, but its easy to knock off several at once. With one peanut butter and banana sandwich, youve just checked off four boxes. Sit down to a big salad of two cups of spinach, a handful of arugula, a handful of walnuts, a half cup of chickpeas, a half cup of red bell pepper, and a small tomato, and seven boxes can be ticked in one dish. Sprinkle on your flax, add a handful of goji berries, and enjoy it with a glass of water and fruit for dessert, and you could wipe out nearly half your daily check boxes in one meal. And then if you ate it on a treadmill(kidding!).

Regarding vitamin D, we evolved to make all the vitamin D we need from the sun, but most of us are no longer running around naked in equatorial Africa. It shouldnt come as a surprise that many of us modern humans may be deficient in vitamin D, also known as the sunshine vitamin, if we live, for example, in Northern climes covered up over the winter months.

If you dont get adequate sun exposure, I recommend daily supplementation with 2,000 IU of vitamin D, ideally with the largest meal of the day.

Regarding vitamins C and A, just eat your fruits and veggies, and these vitamins will take care of themselves.

The only other vitamin Im zealous about is B12, which is not made by plants or animals but by microbes that blanket the earth. In todays sanitized, modern world, the water supply is commonly chlorinated to kill off any bacteria. So, while we dont get much B12 in the water anymore, we dont get much cholera, either, which is a good thing!

A regular, reliable source of vitamin B12 is critical for anyone eating a plant-based diet. Though deficiency for those starting out with adequate stores may take years to develop, the results of B12 deficiency can be devastating, with cases reported of paralysis, psychosis, blindness, and even death. Newborn infants of mothers who eat a plant-based diet and who fail to supplement may develop deficiency much more rapidly, with disastrous results. Getting enough vitamin B12 is absolutely nonnegotiable for those centering their diets around plant-based foods.

For adults under age 65, the easiest way to get B12 is to take at least one 2,500 mcg supplement each week or a daily dose of 250 mcg. Note that these doses are specific to cyanocobalamin, the preferred supplemental form of vitamin B12, as there is insufficient evidence to support the efficacy of the other forms, like methylcobalamin.

As we age, our ability to absorb vitamin B12 may decline. For those over 65 who eat plant-based diets, the supplementation should probably be increased up to 1,000 mcg of cyanocobalamin each day.

Instead of taking B12 supplements, it is possible to get sufficient amounts from B12-fortified foods, but we would have to eat three servings a day of foods each providing at least 25 percent of the Daily Value (on the Nutrition Facts label), with each serving eaten at least four to six hours after the last. For B12-fortified nutritional yeast, for example, two teaspoons three times a day would suffice. For most of us, though, it would probably be cheaper and more convenient to just take a supplement. Our fellow great apes get all the B12 they need eating bugs, dirt, and feces, but Id suggest supplements instead!

Researchers have found that zinc is beneficial in reducing both the duration and the severity of the common cold when taken within the first 24 hours of symptom onset. Zinc lozenges appear to shorten colds by about three days with significant reductions in nasal discharge, congestion, hoarseness, and cough.

The common cold results for zinc are often described as mixed, but that appears to be because some studies used zinc lozenges containing added ingredients like citric acid that strongly sequester zinc, so little or no free zinc is actually released. They taste better, but whats the point if you dont actually get the zinc?

Whats the best way to take zinc for the common cold? Lozenges containing around 10 to 15 milligrams of zinc taken every two waking hours for a few days, starting immediately upon symptom onset, as either zinc acetate or zinc gluconate without zinc binders, such as citric acid, tartaric acid, glycine, sorbitol, or mannitol may work best.

Im skeptical it would be helpful in well-nourished individuals, but, if taken as directed, it shouldnt hurt, though zinc supplements and lozenges can cause nausea, especially when taken on an empty stomach, and some other gastrointestinal symptoms. And one should never put zinc in their nose. In the drug store, youll find all sorts of intranasal zinc gels, sprays, and swabs that have been linked to the potentially permanent loss of ones sense of smell.

Because the zinc in plant foods isnt absorbed as well as the zinc in flesh foods, a study published earlier this year found relatively low blood zinc levels in vegetarians. So, anyone eating plant-based dietsmen or womenshould make sure they eat whole grains, beans, and nuts every day. But some men might just require more than others.

Researchers have shown that a more plant-based diet may help prevent, treat, or reverse some of our leading causes of death, including heart disease, type 2 diabetes, and high blood pressure. Interventional studies of plant-based diets have shown, for example, 90 percent reductions in angina attacks within just a few weeks.

Plant-based diet intervention groups have reported greater diet satisfaction than control groups, as well as improved digestion, increased energy, and better sleep, and significant improvement in their physical functioning, general health, vitality, and mental health. Studies have shown plant-based eating can improve not only body weight, blood sugar levels, and ability to control cholesterol, but also emotional states, including depression, anxiety, fatigue, sense of well-being, and daily functioning.

Only one way of eating has ever been proven to reverse heart disease in the majority of patients: a diet centered around whole plant foods. If thats all a whole-food, plant-based diet could doreverse our number-one killershouldnt that be the default diet until proven otherwise? The fact it may also be effective in preventing, treating, and arresting other leading killers seems to make the case for plant-based eating simply overwhelming.

So, give yourself the best advantage by boosting your immunity with whole plant foods brimming with antioxidants and phytonutrients, such as berries, cruciferous vegetables, whole grains, and legumes.

Dark-green, leafy vegetables are the healthiest foods on the planet, which is why I recommend two servings each day. As whole foods go, they offer the most nutrition per calorie. Of all the food groups analyzed by a team of Harvard University researchers, greens turned out to be associated with the strongest protection against major chronic diseases, including up to about a 20 percent reduction in risk for both heart attacks and strokes for every additional daily serving.

Read more here:
The 5 Best Things to Do to Boost Your Immunity Right Now - The Beet

Weight gain is a simple explanation for a belly bulge, but there may be other causes. Some people carry a belly bulge for life while others notice growth over time.

In this article, we examine the different causes of belly bulge and their treatment or prevention. We also assess when to see a doctor.

Whether a person has a moderate weight or obesity, their body fat can distribute in several ways.

Subcutaneous fat makes up the majority of belly fat. This sits just below the skin, and is pinchable.

However, visceral fat is another type of belly fat that lies inside the abdominal cavity between the organs. Research suggests it has links with several diseases, including hypertension, heart disease, and type 2 diabetes.

While visceral body fat mechanisms are unknown, one study reports that genetics play a significant factor.

Weight gain is a serious problem in the United States. The Centers for Disease Control and Prevention (CDC) report that 42.4% of U.S. adults had overweight in 20172018.

A small amount of belly fat is relatively harmless. However, the larger the bulge, the higher the chance of serious illness.

Several factors can cause a belly bulge.

A persons body composition changes as they age, which can lead to a belly bulge.

For females, the decrease in the hormone estrogen during menopause triggers an accumulation of body fat. Fat tissues produce estrogen, so more is produced after menopause to create a balance.

Levels of the hormone progesterone also decrease, which can lead to water weight gain and bloating.

The accumulation of belly fat is a natural result of these hormonal and metabolic changes.

For males and females, muscle tissue, muscle mass, and the capacity to burn calories decrease with age.

Therefore, if a person keeps consuming the same number of calories every day, fat naturally increases.

In the modern world, day-to-day stress majorly impacts on peoples health and well-being. It not only affects the body psychologically it also interferes with its ability to function normally.

The American Institute of Stress report that 77% of people regularly experience physical symptoms of stress.

Possible physical side effects include unwanted belly fat. This relates to the stress hormone cortisol, which is created in the bodys adrenal glands. Cortisol affects fat storage around the lower abdomen, while its receptors are found deep within visceral fat.

This hormone provides a physical boost during exercise. However, it also induces acute stress. While working in the brain, it helps control mood and motivation.

Cortisol also manages how the body uses carbohydrates, fats, and proteins. It regulates blood pressure and can increase blood sugar levels. If a person is stressed, cortisol increases their need to consume sweet or comforting foods and drinks.

Research shows that chronically stressed individuals are more vulnerable to a high-fat, high-sugar diet.

Also called distension, bloating occurs for many reasons. These include:

The feeling of pressure or swelling in the stomach from bloating should not usually be a cause for concern. It could relate to something a person has eaten. Therefore, it should pass relatively quickly.

However, if bloating continues for an extended period, people may consider speaking with a medical health professional.

A belly bulge is natural in people during postpartum recovery in the weeks and months after giving birth. The uterus takes 68 weeks to return to its normal size.

A person with concerns about a belly bulge may consider consulting their doctor about an appropriate diet and exercise regime.

A belly bulge may also be a symptom of diastasis recti, a condition that affects pregnant and postpartum people. This is a separation of the rectus abdominis muscles, in which connective tissue weakens and stretches sideways. This leads to a forward bulge where the muscles separate.

Research shows that deep core stability exercises can help people reduce the effects of diastasis recti.

As with many things we consume, moderation is key, especially with alcohol.

Drinking too much alcohol can lead to a belly bulge due to increased calorie intake. An average beer has around 150 calories.

Alcohol also hinders fat burning because the liver prioritizes burning off alcohol.

Consuming too much alcohol also destroys liver tissue over the long term. When liver tissue is damaged in this way, new tissue grows in its place. However, the replacement tissue does not work as well. It does not produce the right enzymes and does not remove toxins and waste as a healthy liver does.

A regular feeling of bloating or stomach swelling over a long period could be due to food intolerance.

Research shows that food intolerances may affect up to 20% of the population. Common food allergies and sensitivities include:

People can consult a medical professional for advice on food intolerance. They may refer them to a nutritionist who can recommend interventions, such as keeping a diet diary and using trial and error to eliminate the problem.

With so many triggers for belly bulge, the key is to identify individual triggers.

If apparent issues, such as food sensitivity or intolerance, cause the belly bulge, a person can directly address it.

Other basic treatments include the following:

Eating a healthful diet is crucial to losing weight.

People should cut out junk food and high sugar products, while concentrating on portion control. Eating a variety of healthful foods in small amounts is key.

Lean meats, eggs, and fish offer protein, while whole grains, potatoes, and fruit provide healthful carbohydrates. People can also consume fibrous vegetables, as these aid digestion.

Cutting down alcohol intake will also help reduce a belly bulge.

People can combine regular exercise with a healthful diet for maximum impact.

A person who is starting from a sedentary lifestyle can take a few walks during the week.

However, people should discuss any new exercise regime with a healthcare professional first. This is especially important for someone returning to the gym after being away for a long time.

Other helpful steps include:

If strenuous exercise is too difficult, people can try gentle swimming, yoga, tai chi, or pilates.

People should aim to consume around 2 liters of water every day. Water helps with digestion and calorie burning.

Dehydration also leads to higher cortisol levels and additional stress. Keeping the body and mind in balance helps maintain a routine and good habits.

A lack of sleep means the body cannot work efficiently, which could lead to additional weight gain.

As with exercise and diet, following a routine is important. People should aim to get eight hours of sleep every night.

As a person ages and their body changes, keeping weight off the belly becomes more and more difficult. However, a healthful routine of diet and exercise can often deliver results in a matter of months.

If a person has put on a significant amount of weight, they should immediately talk to a healthcare professional. The quicker the problem is assessed, the better.

It is important not to ignore a growing belly bulge. A healthy and functioning abdomen and stomach area are crucial to a persons well-being.

To address a belly bulge, a person should exercise and eat a healthful diet They should also consider consulting a medical professional about any concerns.

Read more from the original source:
Belly bulge: Causes and treatments - Medical News Today

Created for Greatist by the experts at Healthline. Read more

Everyone knows youre supposed to exercise to stay healthy. But how often do you really need to head to kickboxing class, roll out your yoga mat, or get a good home workout in?

There are lots of reasons to work out more that have nothing to do with the way you look. Regular exercise can boost your mood, reduce stress, stave off illness, and contribute to an overall sense of well-being. But if your goal is muscle gain or weight loss, weve got you.

Grab your calendar and listen up: Heres how often you should work out no matter your goals and how to create your optimal fitness routine.

If you want to work out just to maintain your physical health, the Centers for Disease Control and Prevention (CDC) recommends you aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity per week.

Moderate aerobic activity (aka moderate intensity cardio) means youre moving fast enough to talk but not to sing that new Tay Swift song. Vigorous aerobic activity means youre breathing hard and fast too fast even to chat.

Split up your minutes however you like you do you. If your goal is to maintain basic health, even brisk walking for 30 minutes 5 days a week (remember to break a sweat!) will get the job done.

Hold up Do you have to work out on the daily?

When it comes to general health, theres no need to bust your butt every day of the week. In fact, theres such a thing as too much exercise. If you dont get enough rest, your muscles wont have time to recover.

That doesnt mean you cant take a stroll, bike to work, or take the stairs instead of the elevator every day, though. Its healthy to move your body consistently.

That depends on how quickly you want to see results. If your first thought is right now, duh, then experts say to hold up a minute : Dropping pounds super fast isnt sustainable or healthy.

According to the CDC, healthy weight loss means losing 1 to 2 pounds per week. Losing weight faster than that can set you up for vitamin deficiencies, fatigue, or other complications.

Basically, to lose weight, you need to burn more calories than you consume. So while your diet plays a major role in dropping pounds, exercise can help too.

In general, try to exercise at least 4 or 5 days a week if you want to see weight loss results in both the short and long term.

To max out results, plan on incorporating both cardiovascular and strength training exercises into your regular routine. Your workouts should have a combo of:

Not digging 4 to 5 days of exercise? Build up gradually!

You dont have to go that hard from the start. Lets say you dont exercise at all right now (no judgment!). In that case, even starting with 2 days a week can lead to steady weight loss. As you get used to hitting the gym or working out at home, you can build up to 4 or 5 days.

Mixing cardio and strength training is key for a healthy weight loss plan.

When you lift weights, you build vital lean muscle mass. If youre thinking, Wait, I dont want to bulk up, hold on just a minute. Building lean muscle mass can actually help you burn fat. It increases your metabolism and helps you burn calories at a higher rate even when youre just lying on the couch watching Netflix.

Cardio, meanwhile, is good for your heart and your whole bod. It can also help you burn calories, boost your mood, and ease stress.

At a glance, your weekly weight loss workout routine could look something like this:

Whether its swimming, biking, running, or hiking, choose a cardio activity that works best for you.

According to the CDC, aim to do either 30 minutes of moderate-intensity cardio at least 5 days a week (150 minutes total per week) or at least 25 minutes of vigorous aerobic activity 3 days a week (75 minutes total per week).

But thats just for basic health. If you want to lose weight, consider a combo of at least 2 days of moderate activity and 2 days of vigorous activity.

Shoot for 2 to 3 days a week of strength training. For best results, include full-body workouts that use compound exercises (those that work multiple muscles at once). Some ideas:

Dont worry if you dont have any equipment or dont know all the moves your own body weight and anything you remember from high school gym class can help you get fit. Here are some more basic exercises to try:

No matter how stoked you are about your #fitness goals, your bod needs a break now and then. Give your muscles time to recover at least 2 days a week.

To max out your weight loss routine, keep these tips in mind:

If you want to get stronger and build muscle, you need the right balance of cardio and strength training. If you do too much, you risk overtraining and (*gasp*) losing your hard-earned brawn. But if you dont push intensity and put in the time, your muscle gains will be #weak.

Diet is also important when it comes to building muscle. In general, youll want to follow the same practices as you would for weight loss, including:

Heres how to make your workouts work for you.

Your unique schedule will depend on your current fitness level, lifestyle, and needs. Heres what that might look like:

Plan to do cardio 2 or 3 days a week. Focus on short, high intensity sessions (think 25 minutes of HIIT).

To max out muscle gains, youll need to whip out the weights at least 3 days a week. According to a 2016 study, maxing out muscle growth requires at least 2 days per week of strength training.

After a while, your body may get used to the routine. When that happens, your progress can stagnate. To prevent your bod from reaching a muscle-building plateau, either make your routine harder or mix it up by adding weight or changing up the sets/reps.

If youre not sure whats right for you, chat with a personal trainer.

It might sound counterintuitive, but resting up can lead to major gains in your fitness routine. Doing the same exercises day after day can suppress recovery and cause you to actually lose muscle over time.

If you still want to get in some movement on rest days (more power to you), consider devoting them to stretching or gentle yoga. Your bod will thank you.

You may also want to consider splitting up your routine into segments of your body to help your muscle gains. Heres what working out 4 days per week with cardio and strength training might look like:

When your fitness routines in full swing, your butt and legs should get some attention at least 2 days a week.

Here are some exercises to try that target your glutes, quads, and hamstrings:

Your abs, back, shoulders, arms, and chest need some muscle-building action at least 2 days a week too. To work on your biceps, triceps, deltoids, pecs, and abs, consider busting out the following moves:

Both cardio and strength training are key for meeting your weight loss or muscle growth #goals. Whats right for you will depend on your unique body, lifestyle, and needs. If youre not sure where to start, chat with a personal trainer.

If you just want to maintain basic health, aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity per week.

Originally posted here:
How Often Should You Work Out? For Weight Loss and Muscle Gain - Greatist