In a world where overconsumption of meat and processed foods has become a serious health threat, many have turned to simpler diets rich in plant-food with less red meat.

One of these popular diets is thePesco-Mediterranean diet, rich in olive oil, seafood and a variety of vegetables. Another popular way of eating is intermittent fasting where adherents only eat during a certain period of the day, technically fasting for 12 to 16 hours a day. Apart from other benefits, this can also help you lose weight.

But what if you combined the two?

READ | The Eurocentricity of diets: How to incorporate culture into healthy eating

Best diet

A review of literature, published in the Journal of the American College of Cardiology,looked at a hypothetical diet as part of a healthy lifestyle that could be beneficial for heart health.

Research has shown that plant-based diets are better for cardiovascular health in societies that eat too much meat, but a complete vegan diet has other drawbacks and nutritional deficits due to the lack of animal protein. The vitamins specifically lacking are B12 and vitamin D, which come solely from animal products, forcing one to take supplements.

"Thus, although many individuals will benefit from a reduction in the consumption of meat, especially processed meat, modest amounts of wholesome animal-based foods such as fish and fermented dairy products continue to play an essential role in the ideal diet," write the authors.

More vegetables, less red meat

This is where thePesco-Mediterranean diet comes into play. The basis of the diet is vegetables, fruits, nuts, seeds, legumes, whole grains, extra-virgin olive oil with seafood (not fried) and fermented dairy products. You can only drink water, coffee or tea, although, if you want alcohol, they advise only one glass of red wine a day.

The diet is inspired by the Mediterranean people, who also incorporate intermittent fasting into their traditional eating habits. Studies have proven many times that their diet can reduceall-cause and cardiovascular disease (CVD) mortality, as well as ailments like coronary heart disease, diabetes, Alzheimers disease, depression and overall cancer mortality.

Compared to vegetarians, pescatarian andlacto-ovo-vegetarians reducedcoronary artery disease mortality by 34% compared to regular meat-eaters, while it decreased by less than 25% in vegans and occasional meat-eaters.

"However, selection bias and confounding, which may be accounting for some of these findings, are pervasive issues in diet-health studies and may undermine the validity of some findings," warn the authors.

READ | Is healthy 'Mediterranean diet' good for your microbiome?

Fish, dairy, pasta and eggs

Fish also has many heart benefits and is a major source of omega-3 fatty acids, but it's important to choose low-mercury fish. Health boards around the world promote it as the ideal diet for its health benefits.

Dairy products are also important for protein, minerals, probiotics and vitamin D.

"Although there is no clear consensus among nutrition experts on the role of dairy products in CVD risk, they are allowed in this Pesco-Mediterranean diet. Fermented low-fat versions, such as yoghurt, kefir, and soft cheeses, are preferred; butter and hard cheese are discouraged, because they are high in saturated fats and salt."

They also allow eggs in the diet, although no more than five a week. In terms of pasta, pizza and rice, the authors note that these are fine as long as they are prepared at home and in the traditional Mediterranean way.

READ MORE | Happy Heart, Happy Ocean: Five reasons to choose sustainable seafood

Intermittent fasting benefits

Then there's intermittent fasting, which has grown in popularity, which can help you lose weight,decrease intra-abdominal adipose tissue and reduce free-radical production.

"Unlike modern humans, our ancient ancestors did not have access to an unlimited supply of food throughout the year. Nor did they routinely eat three large meals plus snacks on a daily basis.

"Instead, they were typically engaged in a daily struggle to hunt and gather food, often in harsh milieus with sparse resources and seasonal scarcity. These environmental challenges were the grist for the evolutionary mill, whereby Homo Sapiens became genetically adapted to respond to intermittent fasting by becoming more resistant to stress."

In this proposed diet, you can eat between 09:00 and 18:00, fasting for the rest of the time. During these hours, the body uses up the available energy resources and starts accessing fatty acids from adipose cells for fuel. It can also lower blood pressure and resting heart rate.

"However, the evidence regarding time-restricted eating remains preliminary, mostly based on animal models and observational human studies," the authors add.

There are also some instances where intermittent fasting won't work for everyone, i.e.if you're recovering from an eating disorder, doing an intense training programme, have diabetes and if you're pregnant.

While this proposed diet requires more study, it might be a good proposition for someone with a high risk of heart disease.

READ | 10 Health benefits of intermittent fasting diets

Image credit: Pixabay

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Study recommends combo of Mediterranean diet and intermittent fasting for the heart - Health24

DETROIT (PRWEB) September 28, 2020

The central role of diet in lifelong health was highlighted this past month when the American Heart Association called for an accurate dietary assessment tool that would allow healthcare providers to quickly understand key diet information about their patients. Now more than ever, leaders in medicine and healthcare are understanding that diet plays a crucial role in predicting as well as managing a patients health outcomes.

Spectrum Health, one of the largest integrated health systems in the Midwest, has answered the American Health Associations call for dietary assessment tools in healthcare with their newly announced partnership with Diet ID. As part of the launch, Spectrum Health will provide its lifestyle medicine practitioners with Diet IDs digital, image-based assessment tool. Diet ID will be the latest in an impressive array of tools that Spectrum Health uses to understand the role that diet can play in improving health and preventing serious chronic health concerns. Practitioners can use Diet IDs rapid evaluation to provide comprehensive, personalized nutrition and lifestyle plans to patients.

Diet IDs founder and CEO, Dr. David Katz commented, Were proud to be added to the broad offerings of Spectrum Health, which has long demonstrated its commitment to innovation in the service of health promotion. Spectrum Healths Director of Lifestyle Medicine, Leanne Mauriello, Ph.D., commented, that Were excited to leverage such an innovative, reliable, and most importantly, easy way for patients to assess and monitor their diet quality as they engage in our culinary and lifestyle medicine programs. Dietary assessments historically have been long and burdensome for patients to complete. Diet ID removes the friction and makes it easy, fast and even fun for individuals to assess their diet quality. Additionally, many of our programs are delivered exclusively or partially via digital and virtual modalities, so a digital diet assessment is the perfect complement.

As leaders in culinary medicine, Spectrum Health is home to one of the most innovative and largest Culinary Medicine Programs in the country, and it is no stranger to the idea of improving diet to improve overall health. In fact, its new lifestyle medicine practice is located in a community teaching kitchen. Diet ID and Spectrum Health share a common goal in trying to increase the education and accessibility of healthy lifestyle choices, a goal the two will work towards together beginning in September.

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Spectrum Health partners with Diet ID, strengthening commitment to the use of food as medicine - PR Web

Bismack Biyombo, #8 of the Charlotte Hornets reacts during the second half of a game against the ... [+] Brooklyn Nets at Barclays Center on December 11, 2019 in New York City. (Photo by Emilee Chinn/Getty Images)

Bismack Biyombo gives a whole new meaning to the saying, listen to your gut. The 28-year-old Congolese NBA star has combined the power of instincts and education to personally design a bespoke high performance diet.

When Biz, as he is called, moved to Florida to play for the Orlando Magic in 2016, five years after moving to the United States as a top pick in the 2011 NBA draft, the forward/center embarked on a dietary overhaul with an emphasis on digestion and gut health.

The catalyst was some much-needed counsel from two-time NBA Champion, Ray Allen, who introduced him to the concept of enhanced performance through a plant-based diet, when he was with the Toronto Raptors.

At the time, the concept of extreme self-deprivation as a choice was incredulous to him.

Having grown up poor with six siblings in the Democratic Republic of Congo (DRC), food was a luxury. I was always in survival mode, he recalls. If I ate today, I didnt know if I was going to eat tomorrow. Id eat whatever was given to me.

In the early years after leaving the DRC to play basketball in Yemen and Spain and then the United States, his relationship with food would rapidly transition from need to want.

I enjoyed a diet rich in dairy, gluten, meat and a lot of sugar, he recalls.

Back then, I used to eat like five times a day. My body never got a break, says Biz. It takes time for certain foods to be digestedsometimes up to four hoursbut within a window of two hours I would be loading my system again.

Between 2016 and 2017, Bismack began to try removing certain foods from his diet and stopped eating red meat. He even attempted to go completely raw at one point.

After signing with the Charlotte Hornets in 2018, he would begin to experiment with eliminating meals.

As soon as I cut out breakfast and snacks, that was a major breakthrough for me, he says of his aha moment. I started feeling so energetic!

Today Bismack does not begin to eat until 1:30pm and he finishes his last meal at 6 oclock in the evening.

Lunch is his most critical and strategic meal of the daythe source of the majority of his daily nutrientsand the reason has no urge to snack between meals.

My chef and I decided, rather than focus on calories, we would focus on nutrients, he explains. When you get enough nutrients in your system, your body isnt craving snacks.

The cornerstone of his plant-based diet plan is to consume copious (but regulated) amounts of water, fruits and vegetables, while eliminating large food groups such as animal products, wheat, beans, lentils, processed foods and even some fruits and vegetables.

The principle behind these restrictions is to rejuvenate cells by removing toxic waste through blood alkalization. As a rule, Bismack tries to eliminate everything acidic. If its acidic, my body will reject it. It will slow my digestive process and my energy, he says.

Heres what a day in the life of Bismack Biyombo looks like:

When I wake up, all I consume is water; like a liter and a half, he says. I try to get in as much water as I can, more than three liters a day.

An ideal lunch contains at least ten different fruits and vegetables.

A typical afternoon meal is a smoothie with papaya, mango, ginger, turmeric, coconut water, coconut milk and agave, accompanied by a soup with six added vegetables as well as extra turmeric and ginger (for cleansing and anti-inflammatory properties) and a bowl of grilled vegetables as an entre.

Bismack in the kitchen making a smoothie.

Dinner typically consists of a bowl of vegetables.

A self-described treat and secret ingredient that Biz swears by is teff, an ancient grain from East Africa that is ground to make flour. I love teff pancakes and cookies, says the pro-athlete of his cheat day treats. Other foods enjoyed on special days include fish and plant-based meats.

On low-energy days, or if he is bloated, Biz takes spirulina and seamoss supplements to cleanse his system. Ive learned how to pay attention and tell whether my gut is blocked, he says.

As a center in the NBA, Bismacks diet is extremely difficult to follow, and he admits that he has the strictest diet on his team. Given the physical demands of professional sports and the need to maintain body mass, his diet was a major concern.

People thought that I would get skinny and slow down, he says. But nothing could be further from the truth.

Bismack has experienced a 20-pound increase in muscle mass since he began the diet and his performance has also improved. Last season, according to Sports Illustrated, the 68 athlete had his best offensive season in the league.

With an average of 7.4 points per gamethe first time he averaged more than 7 points a game in a seasonhe concluded his ninth NBA season on the highest note of his career.

Over the past few years Ive gotten stronger, he says. Most people go to bed feeling exhausted. I go to bed feeling great. When I wake up, Im happy and energetic. I dont need caffeine to get me going. My face used to break out a lot. My skin is now breathing.

The Charlotte Hornets forward/center says he does not depend on food and a peek into his childhood gives credibility to these words.

When I was a kid in Africa and youd give me anything, Id eat it because of the circumstances. Now thankfully, Im living a much better life and I can choose what I want to eat. I dont depend on food. I can go a whole day without eating. Ive lived it, you know?

Described as one of the most knowledgeable and humble players, Bismack has used memories of struggle to give back to the community in which he was raised.

Bismack at home.

My experience with hunger has made me appreciate what I have. I dont waste food. If I never went through that process I would not be able to connect with the kids back home, through my charity. I fit in to their story and so I can help them to overcome it.

Bismack travels to the Democratic Republic of Congo each offseason to visit his family and run basketball camps with The Bismack Biyombo Foundation, which he formed with a platform of athletics, education, health and a vision that the opportunities we receive arent intended for our benefit alone; they are meant to be multiplied through the lives of others.

Bismack Biyombo has proven that limited food intake can take the form of both oppression and freedom. By seizing control over what you consume, food can become a source of empowerment.

The more I pay attention to my body, the better I perform, he says. Once my colon is free, so am I.

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The NBAs Bismack Biyombo On His Plant-Powered Diet Overhaul - Forbes

Periods of low blood pressure may not cause any symptoms, and they are not always a health issue. However, a doctor may be concerned about someone who experiences longer term low blood pressure that produces symptoms. Some foods and drinks can help raise blood pressure.

Keep reading to learn more about low blood pressure, including the symptoms and types, and some dietary changes that may help.

Low blood pressure, also known as hypotension, is when blood flows through blood vessels at lower-than-normal pressures.

There are two measurements of the blood pressure on artery walls: systolic and diastolic. Systolic is the pressure when the heart is contracting, and diastolic is the pressure between heartbeats. Both measurements record blood pressure in millimeters of mercury (mm Hg). When noting the measurement, doctors write the systolic number above the diastolic one.

Healthy blood pressure for most people is usually less than 120/80 mm Hg.

There is not an accepted standard for low blood pressure, but medical experts recognize a value of less than 90/60 mm Hg as being hypotensive.

Learn more about blood pressure ranges here.

Many people with low blood pressure have no symptoms. Hypotension is only concerning when the pumping pressure is not sufficient to deliver oxygenated blood to the organs. When this happens, people may experience symptoms such as:

There are different types of hypotension, which vary in terms of when blood pressure drops. The main types are:

Also known as postural hypotension, this occurs when someones blood pressure drops when they stand up from sitting or lying down. It can cause lightheadedness or fainting and may result in falls or injuries, particularly in older people.

A person may have orthostatic hypotension due to:

Postprandial hypotension is low blood pressure that occurs after eating. The digestive process requires the body to pump more blood into the stomach and small intestines. In some people, this does not happen efficiently, and low blood pressure can occur.

Postprandial hypotension can occur following a stroke or accident. It can also be related to a persons age or genetic predisposition.

Shock is an extreme form of hypotension in which blood pressure drops to dangerously low levels. It is a medical emergency, and someone with symptoms of shock needs immediate medical attention. Shock can result from bleeding, major burns, or excessive loss of bodily fluids.

The reason why someone has blood pressure will determine which foods or drinks may be beneficial to consume. A person should speak to their doctor to check.

Salt, or sodium chloride, affects hormones that control the bodys water balance. High salt intake can increase blood pressure.

People who have low blood pressure may benefit from increasing their salt intake.

Ways to do this include:

According to the AHA, a deficiency in vitamin B12 and folate can cause anemia, leading to low blood pressure. A doctor can test a persons blood to see whether they are deficient in these essential nutrients.

Good dietary sources of vitamin B12 include meat, eggs, fish, and dairy products, such as milk and cheese. People can also select foods fortified with vitamin B12, such as breakfast cereals and plant-based milks.

Learn about vitamin B12 foods for vegetarians and vegans here.

People can get folate by eating leafy green vegetables, broccoli, legumes, eggs, beets, citrus fruits, nuts, seeds, wheat germ, and liver.

Learn more about folate here.

A persons blood pressure can drop if they become dehydrated. It is essential to maintain adequate fluid levels by drinking water and other drinks. Older people can become dehydrated more quickly, and caregivers may need to remind them to drink regularly.

Foods and beverages containing caffeine may cause a rise in blood pressure. However, studies into the effects of caffeine on blood pressure are inconclusive. Research suggests that coffee temporarily raises blood pressure only in people who do not drink it regularly.

Other foods and drinks that contain caffeine include chocolate, tea, cocoa, and some sodas and energy drinks.

People should eat a healthful diet, and there are no particular foods to avoid. However, someone with low blood pressure should not choose low salt options.

If someone has postprandial hypotension, they can try eating smaller, more frequent meals. They may be able to digest smaller meals more efficiently, which may help their blood pressure.

People who have postural hypotension should stand up from a sitting or lying position slowly to avoid fainting and dizziness. They may also wish to hold onto something steady as they do so.

Someone who is not drinking enough fluids may be able to raise their blood pressure by maintaining hydration.

If an individual has concerns about low blood pressure symptoms, they should discuss this with their doctor. Similarly, doctors can examine the side effects of medications and make adjustments where necessary.

Low blood pressure has various causes, and people with hypotension will often not have any symptoms. Doctors need to address any low blood pressure symptoms and find out whether there is an underlying cause.

Once someone has identified the reason for their low blood pressure, drinking more fluids or eating salty foods may be appropriate.

Symptoms of low blood pressure due to shock require urgent medical attention.

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Low blood pressure diet: Foods and other dietary tips - Medical News Today

Okinawa has the highest concentration of centenarians in the world, and the regional diet and lifestyle may be the key to Okinawans remarkable longevity.

Okinawa is the largest of the Ryukyu islands, which sit southwest of Japan between the East China and Phillippine Seas and near to Taiwan. The traditional Okinawa diet is high in carbohydrates, low in calories, and emphasizes locally grown plants and vegetables.

Overall, the diet is filled with nutrient-dense but low-calorie foods, resulting in a slight calorie deficit. Healthcare organizations such as the NHS recommend between 2000 and 2500 calories per day. While the typical, traditional Okinawa diet yielded approximately 11 percent less than the RDA. Several studies indicate that a minor caloric deficit may lead to improved overall health when combined with sufficient nutrients.

According to a report by Science Direct, Okinawa has 68 centenarians for every 100,000 residents. This is more than three times the number of centenarians found in comparable U.S. populations. More than 85 percent of the people who reach 100 years of age are women.

The Okinawa Centenarian Study (OCS), founded in 1975, has been investigating the life expectancy of Okinawa citizens over 100 for more than 45 years. By 2016, the OCS had examined 1,000 centenarians from the Okinawa region.

Okinawans have a high life expectancy, and many people also enjoy extremely good health well into their old age. Approximately two-thirds of Okinawas centenarians live independently until the age of 97. The islands oldest inhabitants also show little sign of cardiovascular disease. They also experience far lower rates of cancer, diabetes, and dementia than other comparably aging populations.

So what exactly does the Okinawa diet include? And why is it so healthy?

In the mid-20th centurywhen Okinawas current centenarians were young adultsthe typical island diet focused on home-grown vegetables, tofu, and small quantities of seafood. Approximately 60 percent of total calories came from a local, purple-fleshed variety of the sweet potato known as beni imo, as well as the white-fleshed tuber taro.

Beni imo, in particular, is an Okinawan staple. Restaurants, stores, and street food stalls all stock the bright purple potato. In Japan, there is even a beni imo flavored KitKat. In its natural form, it is extremely high in B vitamins and potassium and contains a higher concentration of the antioxidant anthocyanin than blueberries. Beni imo is also high in vitamin C, vitamin A, and has a low glycemic index that can help regulate blood sugar.

Overall, the Okinawa diet of the mid-20th century features what is now known as the Okinawan ratio of 10:1 carbohydrate to protein. While not technically a low protein diet, it still particularly emphasizes carbs. It also deprioritizes animal-derived proteins such as seafood and red meat.

By as early as the late 19th century many Okinawan households kept a family pig. But pork products were and are mostly eaten in moderation or as celebratory foods. Meat and seafood make up just 2 percent of the traditional islander diet.

While informed by a variety of neighboring countries and cultures, Okinawan cuisine is singular. Many of the regions popular dishes are completely unique to the archipelago. Chanpur, a popular stir-fry, combines tofu with a small portion of vegetables, meat, or fish.

Variations may include gy, a bitter melon, along with thinly sliced pork or spam. While not meat-free, this dish notably emphasizes plant foods and vegetables as the heart of the meal.

Cabbage, okra, pumpkin, and daikon radish are also popular ingredients. These types of vegetables make up approximately 60 percent of the traditional Okinawan diet. Grains such as wheat, millet, and rice make up 33 percent. While soy-based foods such as tofu, miso, and edamame make up 5 percent.

Because of its location, the Pacific archipelago of Okinawa blends cuisine and cooking styles from China, Southeast Asia, and Japan. Both Okinawa and Japan have food-centered cultures, while the concept of food as medicine is commonplace in China.

The Okinawa diet incorporates this, particularly through its use of herbs and spices thought to have medicinal properties, such as turmeric. The vibrant yellow or orange spice contains curcumin, which some studies indicate has significant anti-inflammatory properties. It may also lower the risk of heart disease and Alzheimers.

While there are a variety of different factors that contribute to longevity, access to healthy food does significantlyand demonstrablyimpact health. According to the Physicians Committee for Responsible Medicine (PCRM), plant-based whole foods can prevent and treat many chronic health conditions, such as inflammation and diabetes.

The traditional Okinawa diet includes seaweed, particularly kombu and wakame. Both varieties are rich in vitamins and known to reduce blood cholesterol and hypertension. Wakami is also high in iodine, iron, and calcium, along with vitamins A and C. Much like the beni imo, wakame can help regulate and maintain blood sugar levels.

The modern Okinawa diet still emphasizes traditional foods, but westernization and other factors have led to an increase in the consumption of meat, processed food, and refined sugar. By the year 2000, the risk of heart disease and other health concerns had risen significantly.

While there is no magic wand for long life, research increasingly indicates that emphasizing plant-based foods, whole grains, and unsaturated fatsalong with an active, healthy lifestylecan support personal health and even longevity. Much like the diets found in any of the other so-called Blue Zones around the world.

Blue Zones are regions where the local population lives longer than the global average. National Geographic fellow, author, and explorer Dan Buettner first coined the term in 2004.

Specific Blue Zone regions include Icaria in Greece, Sardinia in Italy, the Nicoya Peninsula in Costa Rica, Loma Linda in California, and Okinawa. While diets in these regions naturally vary, there are a few common factors. Including a particular emphasis on carbohydrates and plant foods.

Beans and legumes are also widely thought to support longevity. As is limiting the consumption of red meat in favor of small quantities of fish or plant proteins. Not overeating, and consuming the bulk of the days calories in the morning and afternoon may also contribute to a longer life.

Plant foods are high in fiber, which significantly reduces the risk of cardiovascular disease and certain cancers. While the natural estrogens in tofu and other soy products, flax, legumes, and broccoli are thought to contribute to the longevity of Blue Zone and Okinawan women, in particular.

There are other cultural and social factors in longevity, too. In Okinawa, consistent and supportive social interaction may contribute to the islanders health. A moai is a lifelong circle of friends that supports each other into old age. This concept comes from the ancient practice of yuimaru, or mutual aid, which helped support community members with the greatest need.

Now, Okinawans form moai as supportive social groups, but members continue to support one another as much as possible. Loneliness has a significant impact on physical and mental health, and studies indicate that tight-knit communities and regular socializing can reduce depression in older people.

The Mediterranean and other Blue Zone regions also emphasize both socializing and staying active within the community. Exercise, regular time with others, and healthy eating intersect and provide overall health improvements.

Read more here:
Is the Okinawa Diet the Secret to a Longer Life? - LIVEKINDLY

Daily lifestyle habits, stress, dust and pollution can affect our skin and hair health. It can lead to early signs of ageing, dull skin and weak hair. As we grow older, it is important to maintain a healthy lifestyle routine to slow signs of ageing and keep our skin and hair healthy. Along with a healthy lifestyle, eating healthy and right is one of the best ways to take care of your skin. So, rather than looking at your vanity cabinet, turn to your kitchen and eat right! Here's our list of healthy foods you need to add in your diet: Nuts and seedsNuts and seeds like walnuts, almonds and flax seeds are an extremely rich source of omega 3 fatty acids. They help in regenerating skin cells, which makes skin soft and supple. ProteinWith a deficiency of protein in your body, skin can become dry and hair can turn dry, brittle and frizzy. A good source of protein in form of eggs and pulses can help to keep your skin and hair both healthy! Proteins are like building blocks, which repair agents of cells. Our skin and hair are made up of keratin(protein) which provides strength. This can help to prevent hair fall, promotes hair volume and growth.Citrus fruits(Vitamin C)Vitamin C is good for healthy hair and healthy skin. It is a rich source of antioxidants that helps to fight free radicals which damage healthy cells. Imbalance of free radicals can cause early signs of skin ageing and also make our hair age. Vitamin ADo you know that both the upper and lower layer of the skin needs Vitamin A? It helps to prevent damage that breaks down the collagen. Foods like carrots, pumpkin, mango, papaya are rich in Vitamin A. They also help to strengthen the immune system, helps in protection from the sun and encourages new cell production. YoghurtYoghurt contains good bacteria which helps in maintaining a good digestive system. A happy and active gut leads to healthy and clear skin. Yoghurt also benefits the hair. It is loaded with pantothenic acid, which helps in preventing hair thinning and loss. With inputs from Dr Rohini Pati, MBBS, Nutritionist & Founder, Nutracy Lifestyle

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Want perfect skin and gorgeous locks? Add these foods to your diet - Times of India