Health experts, as well as the media, have made it known that social distancing, wearing face masks and frequent hand-washing are the most effective ways to prevent transmission of the disease to others and minimize our own exposure to the virus. But we dont hear much, if anything, about other proactive steps we can take to decrease our risk of the disease and its complications.

The SARS-CoV-2 is a brand-new virus, so there are not many studies specific to it, but medical research is full of studies regarding lifestyle factors and their influence on the immune system and other infections, such as influenza.

The most influential lifestyle factor on our immune system is our diet. Everything we eat and drink affects our immune system, either positively or negatively. If you research scientific studies, you will find many foods, nutrients and supplements that have been analyzed regarding the immune system. Lets focus on five main groups of food/drink that have special immune-boosting benefits: fiber, alliums, cruciferous vegetables, tea and salads/spices.

Fiber in our diets which is only found in whole-plant foods, with the highest amounts in legumes and whole grains feeds the bacteria in our intestines, the gastrointestinal microbiome. These bacteria play a crucial role in our immune system function, helping form a barrier between the GI and respiratory tract and the bloodstream, and training and modulating our immune system through chemicals secreted, such as redox molecules and short-chain fatty acids. Studies show as much as 80% of our immune system lines our GI tract, with the microbiome directly influencing it.

Alliums are the garlic and onion family. They contain many beneficial ingredients that support our immune system, including fiber and allicin, a phytonutrient that has direct antiviral and immune-boosting properties.

Cruciferous vegetables like kale, cabbage, broccoli, cauliflower, radishes and asparagus also contain fiber, but are more known for their high level of sulfur-containing compounds that help our immune system fight infections.

Tea, especially green tea, is high in immune-boosting antioxidants and phytonutrients, such as catechins, which have been proven to help lower rates of viral infections like influenza and lessen the severity of symptoms if contracted.

Salads and spices are also well-known in the scientific literature to help boost our immune systems and help prevent and fight viral infections. Dark leafy greens, such as kale, swiss chard and spinach, are especially high in immune-enhancing antioxidants and help our bodies produce nitrous oxide, a strong antioxidant and potent dilator of blood vessels, improving blood flow to our organs. Spices, notably bay leaves, rosemary, turmeric and ginger, have been found in studies to be effective in preventing and fighting viral and respiratory infections and modulating inflammatory reactions. Berries and other brightly colored produce are also very high in antioxidants.

So be avid with hand-washing and mask-wearing, and smart with your social interactions, but also take advantage of this challenge to become a healthier eater. Enjoy oatmeal with berries and pumpkin pie spice and a cup of green tea for breakfast; vegetable bean soup with plenty of spices, onions and garlic and a side spinach salad for lunch; and maybe a lentil curry bowl with onions, ginger and curry spices over brown rice and kale for dinner, all loaded with immune-boosting fiber, antioxidants and phytonutrients!

Dr. Jason Buffington practices lifestyle medicine at Essentia Health.

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Healthier, happier: Diet is one way to decrease risk of coronavirus - Duluth News Tribune

Many people who practice yoga favor the Sattvic diet given its roots in Ayurveda, a medicinal system that originated in India over 5,000 years ago (1).

Followers of the Sattvic diet primarily consume nutritious foods, including fresh produce and nuts, which is why this diet may lead to a number of health benefits. However, its quite restrictive, and many healthy foods are off-limits.

This article covers everything you need to know about the Sattvic diet, including its associated health benefits and potential downsides, foods to eat and avoid, and a 3-day sample menu.

The Sattvic diet is a high fiber, low fat vegetarian diet followed by many yoga enthusiasts.

In the practice of Yoga, there are three types of foods that have varying qualities and health effects: sattvic, rajasic, and tamasic(2).

The word sattvic means pure essence, and sattvic foods are thought to be pure and balanced, offering feelings of calmness, happiness, and mental clarity.

Rajasic foods are described as overly stimulating, and tamasic foods are believed to increase weakness and laziness (2, 3).

Out of the three types, sattvic foods are considered the most nutritious, and Sattvic diets are associated with a high intake of micronutrients. According to Ayurveda, the Sattvic diet is the best choice for promoting longevity, physical strength, and mental health (4).

This may be because Sattvic diets are rich in fresh, nutrient-dense foods, including fruits, vegetables, sprouted whole grains, fresh fruit juices, legumes, nuts, seeds, honey, and herbal teas (4).

Ayurveda recommends eating predominantly Sattvic foods and avoiding rajasic and tamasic foods (4).

Animal proteins, fried foods, stimulants like caffeine, and white sugar are just some of the foods that are excluded when following a Sattvic dietary pattern.

The Sattvic diet is a high fiber, low fat vegetarian diet thats based on Ayurvedic principles.

The Sattvic diet is rich in nutrient-dense foods and low in processed foods. For these reasons, it may offer many health benefits.

The Sattvic diet is based on consuming whole, nutritious foods, including vegetables, fruits, beans, and nuts.

Consuming these whole, nutrient-dense foods can help promote overall health by providing your body with protein, healthy fats, fiber, vitamins, minerals, and antioxidants that are essential for maintaining proper bodily function (5).

The Sattvic diet encourages eating healthy, whole foods and discourages the consumption of fried and processed foods. Diets high in processed foods are known to harm overall health and significantly increase the risk of numerous diseases (6).

Although no research has been conducted on the Sattvic diet specifically, its well known that diets promoting whole, nutrient-dense foods generally reduce the overall risk of developing chronic conditions, including diabetes, heart disease, and certain cancers.

In particular, vegetarian dietary patterns have been shown to offer an impressive protective effect against chronic disease development.

For example, vegetarian diets are associated with significantly lower levels of heart disease risk factors like high blood pressure and high LDL (bad) cholesterol. Additionally, vegetarian dietary patterns may protect against diabetes and colorectal cancer (7, 8, 9).

Whats more, eating the foods that comprise the majority of the Sattvic diet, including beans, vegetables, fruits, and nuts, may decrease your risk of chronic disease and early death by all causes (10, 11, 12).

The Sattvic diet is rich in fiber and plant foods, which may help promote weight loss.

Studies have shown that people who follow vegetarian dietary patterns typically have lower body mass indexes and less body fat, compared with nonvegetarians (7, 13, 14).

Many studies have also shown that vegetarian diets promote weight loss in overweight individuals (15, 16).

This may be due to several factors, including the high fiber content and reduced calorie density of vegetarian diets.

The Sattvic diet is a vegetarian diet thats high in nutritious, whole foods. Eating a diet rich in whole plant foods may reduce your disease risk and promote a healthy body weight.

Although the Sattvic diet offers many benefits, there are some drawbacks to consider.

While the Sattvic diet is rich in nutrient-dense foods, it cuts out many healthy foods.

For example, followers of the Sattvic diet are encouraged to forgo meat, poultry, fish, and eggs all of which are excellent sources of protein, healthy fats, and various micronutrients.

Additionally, the Sattvic diet excludes foods that are considered rajasic or tamasic.

While some foods in these categories, such as high fat fried foods and added sugars, are unhealthy, many of them are not.

Radishes, chili peppers, onions, and mushrooms are just some examples of exceptionally healthy foods that are off-limits on the Sattvic diet simply because they fall into the rajasic or tamasic categories (4, 17, 18, 19, 20).

Coffee, caffeinated tea, and alcohol are also off-limits on the Sattvic diet, which may make this eating pattern difficult to follow for those who enjoy these beverages.

Although the Sattvic diet principles are based on Ayurvedic beliefs, theyre not necessarily based on scientific research. Therefore, some of the restrictions are likely unnecessary.

The Sattvic diet restricts many healthy foods, and its principles arent based on scientific research. The restrictive nature of this diet may make it hard to stick to in the long term.

When following the Sattvic diet, you must eat only approved foods and avoid foods in the rajasic and tamasic categories.

Keep in mind that recommendations regarding what foods are considered Sattvic vary depending on the source, and many sources contradict one another in terms of what foods are allowed.

The following foods can be eaten liberally on the Sattvic diet (4):

The above foods should make up the majority of your intake when following the Sattvic diet. Keep in mind that there are stricter and looser variations of the diet.

Only sattvic foods, such as land and sea vegetables, fruits and fruit juices, legumes, and sprouted grains, may be consumed when following a Sattvic diet.

The Sattvic diet discourages the consumption of foods that are considered rajasic or tamasic.

For this reason, most animal products, highly processed foods, refined sugar, and fried foods are restricted.

The following foods and ingredients should be avoided on the Sattvic diet (4):

Generally, foods that are overly sour, salty, or spicy should be avoided. Additionally, stale foods, such as foods left out overnight, are considered tamasic and should be avoided.

Added sugars, processed foods, meat, eggs, poultry, fried foods, caffeinated beverages, and alcohol are just some of the items that are off-limits when following the Sattvic diet.

A healthy Sattvic diet should include plenty of produce, beans, and whole grains. According to most sources, high quality dairy can be consumed in moderation.

Here is a 3-day Sattvic diet-approved menu.

The Sattvic diet consists of mainly plant-based meals that include whole grains, vegetables, fruits, and beans.

The Sattvic diet is a vegetarian diet thats based on Ayurvedic principles and popular among yoga enthusiasts.

Those who follow a Sattvic dietary pattern should avoid foods considered rajasic or tamasic like meat, eggs, refined sugar, spicy foods, and fried foods.

Although the Sattvic diet includes many healthy foods and may offer some health benefits, its highly restrictive and not based on science. For these reasons, it may be best to follow a less restrictive, plant-centric diet instead.

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Sattvic Diet Review: What It Is, Food Lists, and Menu - Healthline

TAYLOR COUNTYThe Coronavirus pandemic has affected the lives of the countys residents in many different ways. Now, the West Virginia University Extension Service is partnering with local organizations to help learn how the viruss spread has affected community members nutrition.In order to obtain needed information about the impact on food habits and health that the Coronavirus has had, West Virginia University (WVU) has teamed up with a few rural universities and created a COVID-19 Food Survey.The target for West Virginia is to obtain responses from every county, said Denis Scott, West Virginia University Extension Service State Civic Engagement and Global Education Specialist. This survey is for everyone, no matter your situation.The purpose of the study is to obtain a better understanding of how the Coronavirus crisis has impacted the health of the states people, especially as it related to food security. Food security, as defined by the United States Department of Agriculture as the ability of individuals to access food on a regular basis to provide for an active, healthy life.The survey will help issuers learn just how the crisis might have changed how residents obtain food and any alterations that had to be made in the consumers diet, along with changes in regard to physical activity and stress levels.All residents who are 18 years of age or older are encouraged to participate in the questionnaire, so that the proctors will have a better picture of the pandemics effect, across the board.West Virginians everywhere have been impacted in small and big ways by the circumstances surrounding COVID-19, shared Dr. Lauri Andress, assistant professor in the Department of Health Policy, Management and Leadership, WVU Health Sciences. We are interested in learning about your experience with food during COVID-19.To help encourage participation in the survey, the WVU Extension Service is offering a great incentive. Those who take the time to complete the survey, which will take approximately 20 minutes to complete, will be added into a drawing to receive a $40 Walmart gift card.The winner will be selected randomly following the conclusion of the survey and will be notified via email.Information provided by participants will not be identified individually. Names and contact information will not be linked with responses to the survey. In addition, individuals do not have to answer any questions that they feel uncomfortable with and the survey may be stopped at any time.The responses from the survey will be compiled into one report and then shared with communities; health professionals; organizations; state, county and municipal officials; and other groups that assist in making a difference in the lives of citizens.To take part in the questionnaire before July 1, visit https://montana.qualtrics.com/jfe/form/SV_0kR1dAisSTjsaUZ.Questions or concerns about this study can be directed to Dr. Lauri Andress by email at[emailprotected] Questions about involvement in this study may also be directed to a representative at WVU, Gretchen McMasters, Director of the Institutional Review Board at West Virginia University. She may be contacted by phone at 304-293-7555 or by emailing [emailprotected]Your participation is valuable. Please share this survey with your family, community and on social media, Andress said. We need as many West Virginians to complete this survey as possible!

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Officials seeking to find impacts of Coronavirus on diet and health - Mountain Statesman

The coronavirus outbreak has upended a sense of normalcy and daily routines, which may be affecting your typical health and wellness regimen as well.

And while health experts say maintaining a healthy weight is important, you don't have to go overboard to avoid gaining weight right now.

"I'm not suggesting starting a strict diet or intense exercise program while sheltering in place, but there are some simple things you can do to prevent weight gain and protect yourself not only from COVID-19-related complications, but also from diseases such as diabetes and heart disease," Dr. Melina Jampolis wrote in an article for CNN.

Amid the coronavirus outbreak, it's important to take care of your mental health as well as your physical health, experts note.

"I know, it isn't easy. Balancing homeschooling, financial challenges, cabin fever, social isolation and illness is stressful, but stress can contribute to poor eating choices and increase fat deep in your belly (underneath the muscle) that can contribute to heart disease and diabetes," Dr. Jampolis wrote in the CNN article.

Additionally, the CDC recommends the following measures to look out for your mental health during the coronavirus outbreak:

Pay attention to what you buy

When you go to the grocery store, or order supplies to be delivered, pay attention to what you're adding to your cart. Try to stay away from having too much junk food in the house to avoid temptation.

Getting enough water and servings of fruits and vegetables is also recommended.

Get a good night's rest

If you've been having trouble sleeping lately, a new study shows that you're not alone.

The study, commissioned by Sleep Standards, found that nearly 77% of Americans have lost sleep over the coronavirus pandemic.

Sleep is an essential part of all-around health.

"Both excess sleep and inadequate sleep have been linked to weight gain, increased appetite and worsening blood sugar control, so try your best not to completely abandon your sleep schedule," according to CNN.

Stay social

Just because you're sheltering in place, doesn't mean you have to be socially isolated. In fact, the World Health Organization even encouraged experts to move away from calling it "social distancing" and instead opt for "physical distancing."

Maintaining a sense of connection with people in your life can help keep a sense of normalcy, which can help keep you healthier all around.

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Ways other than diet, exercise to stay healthy while at home - The Guam Daily Post

World-renowned biochemist Dr. T. Colin Campbell says a vegan diet may help minimize the severity of coronavirus infection.

The plant-based nutritional expert is well-known for completing one of the most comprehensive studies on human nutrition. Dr. Campbellalong with his son, Thomas M. Campbell found dietary links between the consumption of animal-based foods like meat, dairy, and eggs and certain diseases, such as cancer and heart disease.

The findings were based on studies conducted in the 1980s in 65 Chinese counties where plant-based diets were common. They were published in Dr. Campbells 2005 book, The China Study. The publication is now one of Americas best-selling nutrition books.

Our surveys in China, in 1983 to 1984 and in 1989, show quite impressively, (by several nutrient factors), that consumption of plant-based foods associates with a higher proportion of people having antibodies to the virus causing liver cancer, suggesting that acquired immunity to that virus was promoted by consuming more plant-based foods and less animal-based foods, Dr. Campbell told LIVEKINDLY.

I interpret this impressive association of plant-based nutrition with viral immunity for that virus (hepatitis B virus) as very likely being the same for other viruses as well, he added.

Although Dr. Campbell says a plant-based diet may not prevent a person from contracting COVID-19, he says it may help mitigate coronavirus symptoms in those who are at risk of infection and those who have the virus but arent yet showing symptoms.

I would expect [a plant-based diet] to minimize the severity of the infection and the need for hospitalizations The whole-food, plant-based effect is surprisingly fastwithin days for certain indicators of health, he explained.

Dr. Campbell noted a plant-based diet may be most beneficial to people over the age of 60particularly those with pre-existing health conditions, because they are most vulnerable to the coronavirus.

It should be noted that most of those who acquire COVID and die are older people whose health has been seriously compromised by poor nutrition that increases the risk for degenerative diseases like heart disease, diabetes, cancer, etc., he said.

He added: In brief, whole food plant-based nutrition accomplishes two things, a) increases formation of antibodies and b) minimizes [the] risk of those diseases that increase risk of the serious symptoms of COVID.

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This Doctor Says a Vegan Diet May Boost COVID Immunity

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Dr. T. Colin Campbell says a plant-based diet can support the function of a healthy immune system and may help mitigate coronavirus symptoms.

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Audrey Enjoli

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This Doctor Says a Vegan Diet May Boost COVID Immunity - LIVEKINDLY

DUBAI: Drinking fluids is vital for every function of the body.

Fluids help transport nutrients to your bodys cells, flush out the bacteria and toxins from the bladder, maintain proper kidney function, and prevent constipation.

Proper hydration maximizes athletic performance, boosts energy levels and delays muscle fatigue.

Most people who fast during Ramadan will experience mild dehydration, especially if the weather is hot.

This may cause headaches, fatigue, constipation, and a lack of concentration. Studies have shown that even 1% dehydration (the equivalent of 1% of the body's weight in water loss) will produce negative effects on mental and physical function.

Remember that you might get dehydrated even when seated at your desk without much physical effort.

Secrets of hydration:

1. Drink water

Start your iftar with two glasses of water. Aim for at least 1.5 liters (6 cups) throughout the night until sahoor.

Do not drink all the required water at one time. This will put stress on your kidneys.For those wondering whether it is best to drink warm or cool water, this is my answer: If you are sweaty, overheated or have just finished exercising, cold water will both rehydrate and refresh you.

Warm water on the other hand will make you less thirsty and will help with digestion. Warm water helps blood circulation which is very convenient as a muscle relaxant and an aid against constipation.

Randas tip: Water is good any way you drink it and at any time. Establish a schedule for drinking or associate it with a certain task as a reminder (for example, every time you go to the kitchen or in between TV commercial breaks).

2. Be smart about the other fluids you drink.

Traditional Ramadan drinks:

Licorice (erk sous) and tamarind beverages helplower acidic secretions. Licorice is not recommended for those with high blood pressure.

The apricot-derived juice known as Qamar al-Din is known for helping with bowel movements and cleansing the intestines.

Remember that all of the above drinks are high in sugar and calories. Drink wisely.

Milk-based drinks:

A smart idea to consider is drinking milk or yogurt. They hydrate and provide calcium and other minerals and vitamins that are probably not ingested at main meals during this holy month.

Soup:

Do not skip your soup at iftar, especially if it is diluted with broth, as it not only hydrates your body but also provides you with the electrolytes lost during the day of fasting.

Fruits and vegetables:

Fruits and vegetables are both hydrating and loaded with minerals, vitamins and antioxidants.

Examples of water-rich fruits and vegetables include: cucumber (96% water), tomato (95%), spinach (93%), watermelon (92%), pineapple (87%), orange (86%), and apple (85%).

Watch out for fruit smoothies that have added milk, sugar, nuts, or oats as they are loaded with calories.

Beetroot juice:

Beetroot juice is my recommendation this year. A cup of beetroot juice usually has around 100 calories and 25 grams of carbohydrates.

Beets are a good source of folate,potassium, calcium, fiber,antioxidants, and nitrates. Not only do they hydrate, but they also lower blood pressure and increase stamina in athletes as they help transport oxygen by stimulating blood circulation.

Randas tip:

The vitamin and mineral nutrition incookedbeets is reduced through heating. Makingbeet juicefrom raw beets is a better option.

Ramadan Kareem.

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The importance of a healthy diet for sport and exercise - Arab News

Don't get us wrong: Switching to a vegan diet has its benefits. We know it's better for the environment, it can be less expensive (plant-based proteins tend to be cheaper than animal proteins) and, if done properly, a vegan diet does a body good.

There are two reasons you might be constipated on a vegan diet, but both are easy to fix.

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The downside, though? It may also require a big shift from the way you were eating before, which can have a big affect on your digestive system. That's why a common complaint people have when starting a vegan diet is constipation.

Here's why your bathroom habits may suddenly change on this plant-based eating plan and what you can do about it.

Adopting a vegan diet can alter your fiber intake pretty drastically, which can lead to pretty noticeable changes in your poop.

Fiber is the part of a (typically plant-based) food that, for the most part, is not digested in the GI tract. There are two main types of dietary fiber soluble and insoluble. They're both important for digestion but they do not behave the same way in your body, according to the Linus Pauling Institute.

Soluble fiber: This type of fiberdissolves in water, so once in the GI tract, it soaks up water and turns into agel. This slows down digestion, making you feel full longer. Food sourcesinclude oat bran, nuts, seeds, beans, lentils, peas and some fruits and veggies.

Insoluble fiber: This type offiber does not dissolve in water so it adds bulk to stool and appears to speedup the passage of foods through the stomach and intestines. It also helps to "sweep" the GI tract clean of carcinogens and other toxins. Foodsources include wheat bran, vegetables and whole grains.

Here, we'll break down two of the most likely reasons you're constipated on a vegan diet and how to remedy your situation.

1. You're Getting Enough (or Too Much) Fiber and Not Enough Water

Healthy vegan diets tend to be higher in fiber. Indeed, a March 2014 paper published in Nutrients compared the nutritional quality of a vegan diet to vegetarian, semi-vegetarian, pescatarian and omnivore diets. The researchers found that the vegan dieters consumed the most fiber about 41 grams each day while the omnivore diet consumed the least with 27 grams a day on average.

This builds on older research showing vegan diets tend to be higher in fiber, even compared to vegetarian diets.

Getting enough fiber is crucial for keeping you regular, but it only works if you're also getting enough water. (This is why it's always recommended to drink plenty of fluids when taking fiber supplements.) Water makes stools softer and easier to pass, and getting too much fiber without enough water can actually make you constipated.

The fix: To prevent this, make sure you're getting enough fluids. The Institute of Medicine recommends women consume 2.7 liters (or nearly 11.5 cups) of total water per day (includes food, beverages and drinking water) and men drink 3.7 liters per day (about 15.5 cups).

These are general guidelines, but every person is different and various factors like exercise, illness and your environment can all affect your hydration.

Need a way to easily track your daily water intake? Download the MyPlate app to do the job, so you can stay focused and achieve your goals!

2. You're Not Eating Enough Fiber

OK, we just said vegan diets tend to be higher in fiber, but hear us out: Over the past few years, the plant-based foods category has exploded in supermarkets, from meat alternatives to frozen dinners, to yogurts, cheese and jerky, and the list goes on. Sales in this category topped $5 billion in 2019, according to the Good Food Institute and the Plant Based Foods Association.

This innovation and growth offers options and flexibility for vegans, vegetarians and plant-based eaters, but these new foods are not always the healthiest. They are predominately highly processed, which means they typically don't offer the same level of nutrition as whole foods (and keep in mind that much of the research done on the benefits of a vegan diet has been based on whole foods).

These newer plant-based products may decrease the amount of fiber (and other nutrients) you're consuming for two reasons:

The fix: If you're new to a vegan diet or if you've been on a vegan diet and begin to incorporate some of these more processed plant-based foods, keep a handle on how much you're including and how it balances with the other whole foods in your diet.

If you're experiencing constipation, keep track of how much fiber you're consuming and try cutting back on these more processed foods.

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Vegan Diet and Constipation: Causes and How to Relieve It - LIVESTRONG.COM