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The Meditteranean Diet: Why It’s So Effective

August 9, 2019 by Power of Positivity

Have you been considering changing your eating habits? From the Mediterranean Diet to low-carb options, you have many programs from which to choose.

Humans have dieted for almost 200 years. Today, the industry constitutes a $70-billion empire. As with any business, offering the illusion of choice is key to ensuring consumers remain interested. Therefore, we perpetually subscribe to the next fad. It seems like a new weight loss program emerges almost every other day. Of course, each one promises to answer all your health woes. While enticing, these trends often provide conflicting information that not only confuses the public but is also rarely evidence-based.

So what does science say the best diet is for overall health, longevity, and effortlessly maintaining a healthy weight? Unsurprisingly, it isn’t anything extreme like the claims purported by many popular fads. Researchers from Ben-Gurion University in Israel recently published a long-term study. In it, they reveal that people who follow a Mediterranean style of eating and engage in regular exercise had a significantly lowered risk of heart attack, stroke, and peripheral artery disease.

HISTORY OF DIETING

The practice of dieting dates back to 1724, when English doctor George Cheyne published An Essay of Health and Long Life. In this journal, he advised obese persons to exercise, ample fresh air, and avoid luxury foods to lose weight.

Soon after, in 1797, Scottish military surgeon John Rollo published Notes of a Diabetic Case. He recommended a meat-based diet for those suffering from diabetes. This though process emerged after it was discovered that elevated blood glucose causes the disease.

It wasn’t until 1863 that the first-ever official diet arose. Known as “Banting,” named after English mortician William Banting, the program involved eating four daily meals. Approved foods consisted of meat, greens, fruits, and dry wine. Banting stressed the importance of avoiding sugar, sweet foods, starch, beer, milk, and butter. This approach later became the template for modern dieting.

Calorie counting emerged in 1918, when American physician and columnist Lulu Hunt Peters wrote Diet and Health: With Key to the Calories. This was the first weight-loss book to promote tracking one’s energy intake and expenditure.

Ironically, as this industry emerged, the health-conscious Italian and Greek people consumed the Mediterranean Diet naturally.

HISTORY AND DRAWBACKS OF SEVERAL POPULAR MODERN DIETS VS. MEDITERRANEAN DIET

Weight Watchers

History:

Weight Watchers, now rebranded “Wellness Works,” was founded in the early 1960s by a woman named Jean Nidetch. She invited women to her Queens, New York home. There, they discussed the methodology behind successful weight loss.

Since then, the program arose as a multimillion-dollar empire. It attracts followers by showcasing drastic weight loss transformations achieved via sustainable lifestyle changes such as portion control and inclusion of fresh fruits and vegetables, lean meats, and whole grains.

Drawbacks:

- Weight Watchers assigns “SmartPoints” to foods, which participants tally up throughout the day. Each person receives a custom amount of points to strive for based weight, height, age, gender, activity level, and goal weight. Many healthful foods, including all produce, skinless chicken, nonfat yogurt, and beans, are “zero-point foods.” This term means they do not factor into a person’s daily allotment. However, these foods still contain calories. So allowing them in unlimited amounts may lead to overconsumption and a generally poor relationship with food.
- The plan permits all foods, so long as they fit into the participant’s daily point goal. For example, glazed donut clocks in at 10 SmartPoints. Theoretically, a person might eat only unhealthy foods and still lose weight while missing out on essential micronutrients.

Ketogenic Diet

History

The ketogenic diet, which is a high-fat, low-carbohydrate approach, was introduced by physicians in the 1920s as nutritional therapy for children with epilepsy because it mimics the body’s response to fasting. The body runs on fat rather than glucose when carbohydrates are restricted, producing compounds known as ketones which send anti-electrical signals to the brain.

The ketogenic diet, or “keto,” has seen a massive resurgence over the last 20 years among the general population. Its promising message of allowing stored body fat to burn in the absence of glucose has prompted millions to jump on the bandwagon.

Drawbacks

- While a large improvement from the Standard American Diet, keto definitely has its pitfalls. Firstly, it isn’t sustainable. Adhering to a very low carbohydrate diet for long periods of time takes more willpower than most people have, which often leads to overconsumption of “off-limits” foods and regain of any weight lost.
- Consuming adequate fiber in the absence of starchy vegetables and whole grains can be difficult, so keto dieters are at a higher risk of constipation and even colorectal cancer – especially because of the large amount of saturated fats from red meat, eggs, and cheese.

Plant-based

History

Plant-based eating traces back over 2000 years to India. Then, Siddhartha Gautama (the Buddha) pushed vegetarianism to his followers. Modern-day veganism, or the avoidance of all products derived from animals, began in the 1940s. It is an ethical movement against the exploitation of animals by man for any purpose.

Drawbacks

- Protein deficiency is a possible outcome of abstinence from animal products if one is not intentional about consuming it. Protein is an essential macronutrient that, among other things, prevents muscle wasting and creates important enzymes, and very few plant products are complete sources of it.
- Many plant-based substitutes for meat and cheese undergo extensive processing. Some contain harmful ingredients such as vegetable oils, modified starch, and sugars. Vegetarians and vegans who include large amounts of these in their diets are ingesting more artificial substances than those who consume the animal-derived versions.

So, this is by no means an exhaustive list. Hopefully, it sheds some light on how popular fad diets are often not the magic pathway to health they so claim. Fads will come and go forever. But lifestyle changes such as focusing on anti-inflammatory foods are the true keys to lasting progress. This is why one method of eating stands out among all the rest in terms of longevity and prevention of disease: the Mediterranean Diet.

HISTORY, GUIDELINES, AND BENEFITS OF THE MEDITERRANEAN DIET

History

The Mediterranean Diet originated in Greece and Italy, where natives have enjoyed healthy food choices the dawn of their civilizations. It didn’t enjoy global popularity until the 1990s when Harvard University’s School of Public Health presented it as a solution for several diseases.

Guidelines

Mediterranean Diet guidelines can be organized into a pyramid, whose base consists of olive oil, whole grains, fresh fruits and vegetables, nuts, and legumes. The next tier up includes fish and other seafood, poultry, dairy products, and red wine, with eggs, red meat, and sweets making up very little of the daily intake.
Fat accounts for approximately 25-35% of a person’s total daily caloric intake on the Mediterranean Diet, with 8% or less coming from saturated fat.

Benefits

- Sharon Zarabi, Program Director for Bariatric Surgery at Lenox Hill Hospital, supports the Mediterranean Diet. This is because it places importance on essential fatty acids that our bodies need but do not produce naturally. These Omega-3’s protect against inflammation, which causes disease and excess fat storage.

DANGERS OF HEPATIC FAT

Visceral fat is that which accumulates around all bodily organs, including the liver, heart, and bowels. Likewise, hepatic fat refers specifically to the fat that accumulates around the liver. According to Professor Iris Shai of the Ben-Gurion University of the Negev, this type of fat is the most dangerous. It’s a trigger for metabolic syndrome, type 2 diabetes, and coronary artery disease. A better goal is the reduction in hepatic fat instead of general weight loss. This is the best way to mitigate the plethora of risks of obesity.

Fatty liver disease, which affects between 80 and 100 million Americans, is caused by excess sugar that gets stored as fat and elevates serum triglyceride levels. Shai claims “Reduction in liver fat is a better predictor of long-term health than the reduction of visceral fat.” That is why we should look at this dangerous fat as a cause of obesity instead of solely an effect.

HOW THE MEDITERRANEAN DIET REDUCES HEPATIC FAT

Professor Shai and his team of researchers placed 278 obese individuals on one of two diet protocols and used MRI scans to measure their internal fat distribution before, during, and after the implementation of said nutritional modifications. Half of the participants adhered to a low-carb Mediterranean Diet. Their total fat intake was 30% of their calories (with saturated fat of less than 10%), cholesterol limited to 300 mg, and fiber consumption increased. The other half followed a low-fat diet.

The 18-month study revealed that the Mediterranean Diet group had a significantly greater reduction in fat around the liver, heart, and pancreas compared to the low-fat participants, despite calories being equated.

FINAL THOUGHTS ON HOW THE MEDITERRANEAN DIET IS THE MOST EFFECTIVE APPROACH TO REDUCING LIVER FAT

Dieting is a practice that has been implemented by people all over the world for millennia. However, focusing primarily on external weight loss is often counterproductive to achieving true health and longevity. Fads such as Weight Watchers and keto offer promising aesthetic results. But they have significant drawbacks.

Research has proven the Mediterranean Diet to be more effective than any other nutritional protocol at reducing fat around the liver, a dangerous type of fat that can result in metabolic syndrome, type 2 diabetes, and coronary artery disease.

10 Delicious Keto Breakfast Recipes to Keep you Full Till Lunch

August 9, 2019 by Power of Positivity

If you haven’t lived under a rock as of late, you’ve most likely heard about the keto diet. Keto philosophy advocates cutting carbs and placing emphasis on protein and healthy fats for skyrocketing energy and lasting weight loss. And keto breakfast is equally as yummy.

For those of us who love our carbs, breakfast time is a potential time of sadness when considering going keto, as it means we’ll likely have to give up our waffles, pancakes, and monstrous bagels in favor of fare that is more befitting a caveman.

Benefits of eating keto breakfast

When you eat keto, your body is forced to break down stored fat for energy, resulting in increased energy and weight loss. Other benefits of eating keto include:

Elimination of skin conditions such as acne, psoriasis, and eczema
A reduction in the risk of cancer
Improved heart health
Improved brain function
Lower risk of diabetes and high blood pressure
Reduction in symptoms of menopause
Reduction in chronic inflammatory conditions

With this laundry list of benefits toted by the many who have gone keto and haven’t looked back, surely we can make a few dietary changes in favor of better health and wellness. Designing the perfect keto breakfast can be simple and delicious, with a few consistent changes that will become a lifestyle overhaul to be proud of. The following keto breakfast recipes are designed with you, the novice, in mind. If you are short on time, in need of a health tune-up, and just wanting something better for yourself, consider the keto breakfast to fill you up and keep you full to lunchtime. Here are a few of our favorite keto breakfast recipes:

keto breakfast

1. Taco breakfast skillet

If you are a sucker for some good Mexican fare, try this delicious dish for a hearty keto breakfast. Who says tacos can’t be eaten for breakfast?

Ingredients:

1 pound ground beef
4 Tbsp taco seasoning
2/3 cup water
10 large eggs
1 1/2 cups shredded cheddar, divided
1/4 cup heavy cream
1 Roma tomato, diced
1 medium avocado, cubed
1/4 cup sliced black olives
2 sliced green onions
1/4 cup sour cream
1/4 cup salsa
1 jalapeno, diced and seeded
fresh cilantro for garnish

Directions:

Brown the ground beef in a large skillet; drain. Add taco seasoning and water to the skillet, stir well to combine. Remove half the meat and set aside. Crack eggs into a large mixing bowl and add half the cheddar and cream; whisk well to combine. Preheat the oven to 375 degrees. Pour egg mixture over the meat mixture in skillet and transfer to the oven. Bake 30 minutes, or till eggs are set and the mixture is firm. Top “crust” with remaining beef. cheese, veggie toppings, sour cream and salsa, and garnish with cilantro. Serve warm.

2. Sausage breakfast sandwich

Who wants to mess with a complicated keto bread recipe early in the morning when you can prepare this delightful breakfast sandwich instead? For a lighter version, switch out the regular sausage for turkey, and sub some egg white in for the whole egg. Delicious!

Ingredients:

2 sausage patties
1 egg
1 Tbsp cream cheese
2 Tbsp grated sharp cheddar
1/4 avocado, sliced
1/4 tsp sriracha sauce
salt and pepper to taste

Directions:

Over medium heat, cook sausage patties in a skillet according to package directions. In a separate bowl, combine cream cheese and sharp cheddar; microwave till melted and smooth. Add sriracha and mix well. Scramble the egg into a small omelet, layer egg, cheese, and avocado between sausage patties.

3. “No”oatmeal

One thing we missed terribly when converting to keto was a good bowl of oatmeal. With this recipe, we don’t miss the carbs and get all the flavors to savor.

Ingredients:

1/2 cup water
Two Tbsp hemp hearts
2 Tbsp almond flour
2 Tbsp shredded coconut
1 Tbsp flaxseed meal
1 Tbsp chia seeds
1/4 tsp granulated stevia or swerve sweetener
1/2 tsp pure vanilla extract

Directions:

Add all ingredients to a large cereal bowl and microwave on high for two minutes. Stir in vanilla and serve with your favorite berries or fruit in limited quantities. Consider adding a dollop of sugar free whipped cream for an extra special morning treat.

4. Pulled pork hash

Breakfast is an excellent time for barbecue! With this hash, your taste buds will be singing with flavor, and you will not miss the carbs you’re not getting. This meal is filling, savory, and delicious.

Ingredients:

2 Tbsp coconut oil or butter
1 turnip, diced
1/2 tsp paprika
1/4 tsp salt
1/4 tsp each garlic powder and black pepper
3 halved brussels sprouts
1 cup chopped kale
2 Tbsp chopped red onion
3 oz pulled pork
2 eggs

Directions:

Heat oil in a large skillet. Add diced tulip, onion, and spices to the skillet, saute till vegetables are tender, about 3 minutes. Toss in the remaining vegetables to the skillet and cook till they soften to your liking. Add pulled pork and heat through. Make two divots in the hash mixture and crack in the eggs. Cover the skillet and cook for 4 minutes, or till the whites of the eggs are set. Serve immediately.

5. Cinnamon roll knots

Move over, Cinnabon…you’ve been replaced with a healthy and delicious keto breakfast option. With over 2 grams a piece, they are the perfect indulgent treat that will help you stay on track. Serve with warm cream cheese frosting if desired for a great Sunday morning breakfast snack.

Ingredients:

96 grams almond flour
24 grams coconut flour
2 tsp xanthan gum
2 tsp baking powder
1/4 tsp kosher salt
2 tsp apple cider vinegar
1 egg, lightly beaten
5 tsp water, as needed

For the cinnamon:
14 grams butter
4 Tablespoons xylitol or other artificial sweeteners
2 tsp cinnamon, to taste

Cream cheese frosting:
30 grams cream cheese
14 grams butter, softened
2 Tablespoons powdered sugar substitute
1/2 tsp vanilla extract
pinch kosher salt
3 Tbsp almond milk

Directions:

Preheat oven to 350 and line a baking tray with parchment paper. Add flours, xanthan gum, baking powder, and salt to food processor; pulse till combined. Pour in cider vinegar with the processor still running. When that has been thoroughly mixed, pour in the egg, then water. Stop mixing when the mixture forms a softball. The dough will be sticky to the touch.

Extract dough from the food processor and knead lightly in parchment paper. Allow dough to rest 10 minutes (or up to 5 days in the refrigerator).

Roll out dough between two pieces of parchment paper until you have a sheet that is approximately 10×10 inches. Brush dough with melted butter, then sprinkle with sugar mixture. Fold dough in half and cut into 8-10 strips with a pizza cutter. Twist and make into knots, place on parchment-lined baking tray.

Bake for 10 minutes, taking care not to overtake, as they could dry out. While knots are in the oven, assemble your cream cheese frosting drizzle and prepare to drizzle these beauties with warm frosting right out of the oven. Enjoy!

6. Sausage and egg breakfast bowl

If you are not privy to sausage, substitute ham, bacon, or ground turkey to this savory bowl. This is one of our favorite keto breakfast recipes that we assemble together.

Ingredients:

200 grams radishes
3.5 oz ground sausage
1/4 cup shredded cheddar cheese
1 large egg
1/4 tsp sea salt
1/4 tsp black pepper

Directions:

Cook sausage in a skillet until browned and no longer pink. Remove from pan and set aside. Using the grease from the sausage in the pan, saute bite-sized pieces of radish until tender, about 8-12 minutes. Season with salt and pepper while cooking.

In a separate pan, cook your egg according to your preference. Layer your bowl with radishes, sausage, and egg, topping all with cheese. The warmth of the layers should melt your cheese before serving. Enjoy!

7. No egg breakfast bake with sausage and peppers

If eggs are not your favorite, you can still enjoy this savory meal as one of your keto breakfast staples. Top with cheese of your choice for added depth and flavor.

Ingredients:

A large chopped green pepper
1 large red bell pepper, chopped
1 1/2 tsp olive oil
salt and pepper to taste
pre-cooked sausage links (10-12 should be just fine)
1/2 cup grated cheese or cheese blend of your choice

Directions:

Preheat oven to 450 degrees. Coat a medium-sized baking dish with non-stick cooking spray. Chop and prepare both peppers into a baking dish and toss with 1 tsp olive oil. Season with salt and pepper and bake for twenty minutes or till peppers are tender.

While peppers are cooking, heat remaining oil in a skillet and brown sausages till heated through. Cut sausages into bite-sized pieces. Stir sausage into heated peppers and bake for 5-10 minutes more. Remove from oven, sprinkle cheese over casserole and bake again till cheese is melted and bubbly, about 3 minutes.

Serve hot or cold; it’s delicious anytime!

8. Meat bagel

Yes, you read that right. Cooking up ground pork into patty form and shaping it like a bagel is one way to get your sandwich fix without all the carbs. Serve layered with your favorite veggies and cheese for a delightful breakfast sandwich that you can vary anytime you wish.

Ingredients:

1 1/2 onions, finely diced
1 Tbsp butter
2 pounds ground pork
2 eggs
1 tsp paprika
1 tsp salt
1/2 tsp ground pepper

Directions:

Preheat oven to 400 degrees. Saute onions in butter till translucent and then add them to ground pork. In a bowl, add all ingredients to the meat, including onions, and mix well. Form meat into 6 portions, roll between your hands to form a ball. Flatten slightly and then make an indentation in the middle of the meat to make the patty resemble a bagel. Place each patty into a baking dish and bake for 40 minutes. Allow meat to cool; slice through and top with your favorite veggies such as lettuce, onion, tomato, avocado, and cheese.

9. Fluffy blueberry pancakes

You can have your cake…..and eat it too. These fluffy, delicious cakes are the perfect addition to your keto breakfast recipes collection; use whenever you have a craving for those days when you indulged in carbs. All the flavor with none of the health issues associated with carb overload.

Ingredients:

1/2 cup almond flour
2 Tbsp coconut flour
1 tsp cinnamon
1/2 tsp baking powder
2 Tbsp granulated sweetener of choice
3 large eggs
1/4 cup almond milk or cream
1/4 cup fresh blueberries

Directions:

Add all ingredients to a blender except blueberries, mix till thick batter forms. Pour batter into a large mixing bowl and stir in blueberries by hand. Let batter sit for 5-10 minutes. If it becomes too thick, add a little milk until you get the desired consistency.

Preheat a large, nonstick pan over medium heat. Add oil to the pan and coat well. Pour 1/4 cup of batter into the pan and cover immediately, cooking on the first side for 2-3 minutes. Flip and repeat.

Once cooked, serve immediately with sugar-free syrup, whipped cream, and more fresh fruit. Leftovers, if you have any, can be frozen and warmed for subsequent breakfasts or snacks.

breakfast

10. Steak and eggs

What is better than steak and eggs for breakfast? The perfect comfort keto breakfast, this will please every single member of your family and keep those morning snack monsters from raiding the refrigerator.

Ingredients:

1 Tbsp butter
3 eggs
4 oz sirloin
1/2 avocado, sliced

Directions:

Melt butter in a large skillet and fry your eggs to your liking. Season with salt and pepper. In a separate pan, cook your favorite sirloin to the desired doneness, seasoning with salt and pepper. Slice into bite-sized pieces, plate together with eggs and add sliced avocado for garnish. This decadent dish is perfect any time of day or night.

Keto is not meant to be a lifestyle of deprivation and dieting, it is solid nutritional advice based on supplying the body with healthy proteins and fats while eliminating sugar and carbs. Throwdown some of these breakfast options, and see if you don’t convert to our keto lifestyle. Bon Appetit!

10 Effective Tips to Prevent Heart Diseases

August 8, 2019 by Power of Positivity

According to the American Heart Association, more than 121 million Americans have been diagnosed with some form of heart disease since 2016. Heart disease, also known as cardiovascular disease, is an umbrella term. Science uses it to describe angina, myocardial infarction, stroke, atherosclerosis, and other forms of heart disease. Of course, each of these can adversely affect one’s cardiovascular health and could lead to a heart attack if left untreated.

More often than not, heart disease is a byproduct of plaque buildup in the arteries. This not only causes blood clots but it also disrupts the flow of blood to the heart and throughout the body. All in all, heart disease can have a profound effect on one’s overall quality of life. In addition, it can be fatal if left untreated. In this article, we will take a look at 10 ways to prevent heart disease and how they can potentially save your life.

HEART DISEASE STATISTICS IN AMERICA

Having detailed the number of individuals already diagnosed with heart disease in America since 2016, let’s take a closer at some additional statistical data related to the various forms of the disease.

Studies by the CDC show that heart disease accounts for 1 in every 4 deaths in the United States, which equates to roughly 610,000 deaths every year. Also, the same CDC report states that coronary heart disease is considered the most common form of the disease. The condition occurs when the arteries that supply blood to the heart muscle become hardened and narrowed. And it’s is responsible for more than 300,000 deaths every year.

Lastly, CDC shares that heart disease is linked to more than 735,000 heart attacks every year in America. While these statistics are alarming, there are things that you can do to avoid heart disease. Of course, you must recognize the early signs and symptoms of the disease. Some of the most common signs and symptoms of heart diseases often occur before an individual ever experiences a heart attack. Some of which include:

Chest pain
Pain or discomfort in the jaw, neck, arms, or stomach
Difficulty breathing
Lightheadedness, cold sweats, and nausea

Of course, this is not an all-encompassing list of the primary symptoms. Moreover, it is a list of the most commonly reported symptoms amongst those who have either experienced a heart attack or have been formally diagnosed.

HEART DISEASES BY RACE AND ETHNICITY

It is fairly safe to say that no one is impervious to heart disease as it can affect the lives of men and women of all ages and socioeconomic backgrounds. However, some individuals are more susceptible to the disease than others. For example, Native Americans, Alaskan Natives, Asians, and Pacific Islanders are the most likely to be diagnosed with heart disease, according to the American Heart Association.

It is also worth noting that heart disease is second only to cancer amongst these groups. Generally speaking, genetics can play a significant role when it comes to whether or not someone will develop heart disease; however, lifestyle choices and certain medical conditions can also be contributing factors as well, some of which include

Obesity
Diabetes
A sedentary lifestyle
Poor diet
Excessive alcohol consumption

10 WAYS TO PREVENT HEART DISEASES

Now that we have a general understanding of heart disease and who is most at risk for developing it, let’s take a moment to go over a few steps that you can take to improve your heart health and overall quality of life. The best way to prevent heart diseases is by familiarizing yourself with the early signs and symptoms of the disease and making healthy lifestyle choices, some of which include

1. DIETARY CHANGES

Small dietary changes can significantly minimize your risk of developing not only heart disease but other health problems as well. Of course, this is not to suggest that you need to overhaul your diet completely; however, making small changes like increasing your fiber intake, for example, can go a long way toward improving your heart health. Some of the most fiber-rich foods include apples, strawberries, bananas, beans, and potatoes. These foods and other fiber-rich foods can lower high cholesterol, keep you regular and, most importantly, prevent heart diseases.

2. READING LABELS

Along with adding fiber-rich foods to your diet, it is also a good idea to read labels on any of the foods that you’re thinking about consuming as many of today’s foods contain excessive amounts of sodium, sugar, and fats, all of which can lead to high blood pressure, high cholesterol and, over time, heart disease.

3. MAINTAINING A HEALTHY WEIGHT

Maintaining a healthy weight protects not only your joints but also your heart. According to the Centers for Disease Control and Prevention (CDC), excess weight is one of the primary contributors to heart disease. Also, those who are obese are twice as likely to be diagnosed with high blood pressure, which can lead to a heart attack or stroke.

4. EXERCISING

Regular exercise is one of the single best things that you can do to prevent heart diseases and to safeguard your overall health. According to the American Heart Association, 30 minutes of exercise each day along with a healthy diet can help you maintain a healthy weight and also strengthen your heart by lowering blood pressure and cholesterol. Additionally, regular exercise can help stabilize blood sugar levels and also reduce feelings of stress.

5. QUIT SMOKING

If you are a smoker, you have yet another reason to quit. According to the American Heart Association, smoking can significantly increase the likelihood of developing heart disease, especially when coupled with other risk factors like obesity and high cholesterol, for example.

In addition to damaging the cells that line the arteries, cigarette smoking can trigger a myriad of physiological changes, including increased blood clotting, high blood pressure, and increased heart rate. That said, quitting smoking is a great way to reduce your risk of developing some of the most common heart diseases. In fact, the risk of developing heart disease or suffering a heart attack diminishes significantly after five years of not smoking.

6. TAKING SUPPLEMENTS

Along with eating a well-balanced diet and exercising, taking the right supplements can help prevent a variety of heart diseases and also improve your overall health. According to Dr. Stephen Sinatra, a well-regarded cardiologist and assistant clinical professor at the University of Connecticut, supplements like magnesium, fish oil, and coenzyme Q10 are among the top three supplements that one can take for all-around good health. However, it is always a good idea to consult with your physician or a nutritionist before starting any supplement regimen.

7. GETTING ENOUGH SLEEP

Although often overlooked, getting an adequate amount of sleep every night can help reduce your risk of developing coronary disease. These include coronary artery disease and heart rhythm disorders. According to a study published by Harvard University, poor sleep has been linked to several heart disease risk factors, such as high blood pressure, strokes, diabetes, and heart failure.

If you’re having trouble getting enough sleep each night, you should consider speaking with your physician. They may talk with you about possible treatment solutions like prescription sleep aids or herbal remedies like valerian root or melatonin. All in all, adults should aim to get a minimum of 7 hours of sleep each night.

8. MANAGING STRESS

Eliminating or minimizing stress in your life is a good way to avoid many common heart diseases. Studies show that stress can raise your blood pressure and, in extreme cases, can cause a heart attack. Fortunately, there many ways to get your stress levels under control. Some of the most popular ways to destress include listening to soothing music, meditating, exercising, and staying positive.

9. MANAGING YOUR DIABETES

It is a well-established fact that individuals with diabetes are at a higher risk of developing heart disease. That said, if you have diabetes, it is imperative that you routinely monitor your blood sugar levels. After all, high blood sugar can damage blood vessels as well as the nerves that control your blood vessels and heart. The best way to stay on top of your diabetes is by taking insulin and other diabetic medication as prescribed by your physician and eating low-glycemic foods.

10. CONTROLLING YOUR BLOOD PRESSURE

Similar to diabetes, high blood pressure can naturally increase your risk of developing heart disease. The best way to keep your blood pressure within a healthy range is by scheduling routine physical exams with your physician and making certain lifestyle changes like exercising regularly and eating a healthy, well-balanced diet, for example.

5 Ways to Spot Child Abuse

August 7, 2019 by Power of Positivity

Child abuse is a tragedy of the utmost magnitude. Indeed, the act of violence against children tears away innocence from a child’s heart and mind.

In fact, the problem is widespread. So we’re going to focus on ways that you can spot a child who is living this nightmare. Let’s start by defining what it is and the current state of this criminal act is in the world. Additionally, we’ll see how we can prevent these atrocious acts.

First, let’s define child abuse and then get into the numbers.

What is child abuse?

Child abuse can an act of commission or omission. This act results from either direct participation or neglect. Unfortunately, most of these terrible cases involve either one or both parents or a caregiver.

Forms of violence against children include emotional abuse, exploitation, neglect, physical abuse, and sexual abuse.

Physical abuse

Physical abuse involves any deliberate physical action that results in injury to a child. Examples of physical abuse include: biting, burning, choking, hair pulling, kicking, shoving, striking, throwing, or whipping.

Unfortunately, physical abuse may result in:

– blisters, bruises, burns, and cuts.

– broken bones.

– dislocated joints.

– emotional or psychological scarring.

– internal injuries.

– lifelong injury or death.

Over 28 percent of adults report that they experienced physical abuse as a child.

Sexual abuse

Sexual abuse involves the use of a child for direct sexual exploitation by an adult. Moreover, children may also commit actions of child abuse. For example, they may use their age or physical strength as leverage against smaller children.

Types of sexual abuse include fondling, non-direct exploitation, oral sex, and penetrations. Additionally, they include child pornography, child prostitution, forced viewing of a sex act, inappropriate sexual communication.

Sexual abuse may result in:

– Acts of self-harm, including cutting, burning, or pulling out hair.

– Delinquent behaviors.

– Eating disorders such as anorexia.

– Excessive masturbation.

– Feelings of aggression.

– Psychological disorders, such as anxiety, depression, or suicidal ideations.

Twenty-one percent of adults report they experienced sexual abuse themselves.

Emotional abuse

When a parent, caregiver, or another person harms a child’s emotional, mental, or social development, it’s emotional abuse. This method of abuse is often continuous. And the effects are usually gradual.

Acts of emotional abuse include attempts to corrupt, isolation, rejection or ignoring, shaming, and manipulation.

Emotional abuse may result in:

– bedwetting

– developmental delays

– disorders of speech

– health problems such as skin disorders or ulcers

– obesity and weight fluctuation

Approximately 11 percent of adults report being abused emotionally as a child.

Child neglect

Child neglect involves continuous acts of omission. These include failing to provide the affection, care, supervision, and support necessary for a child to develop both mental and physical health and stability.

Acts of child neglect include educational neglect, emotional neglect, inadequate supervision, medical neglect, and physical neglect.

For example, let’s look at educational neglect. Of course, this term refers to allowing the child to miss excessive time from school. However, it can also include refusing necessary special education services and failing to enroll a child in school or a home-schooling program.

Child neglect may result in:

– psychological conditions such as anxiety and depression

– sleeping difficulties, including insomnia

– stunting of physical development (height and weight, especially)

– undiagnosed and untreated medical conditions

– not being immunized

Child abuse: the numbers

“Every year, more than 3 million reports of child abuse are made in the United States.” ~ Childhelp (source)

Indeed, child abuse is an epidemic. The definition of an epidemic is “a widespread occurrence of an infectious disease in a community at a particular time.” And make no mistake: child abuse is an infectious disease. One that stains the very fabric of our society.

So, while we are in definition mode, let’s define infectious: “likely to be transmitted to people, organisms, etc., through the environment.” It’s a known fact that victims of child abuse are much more likely to become abusers themselves.

Also, note that there is a flip side to the above statement. Some victims of child abuse go on to become passionate and influential advocates of anti-abuse movements. Therefore, our society is greatly indebted to these people.

So there isn’t any statistic that could accurately reflect the cumulative damage – on a societal or individual level – that child abuse inflicts. However, the numbers are somewhat helpful in understanding just how pervasive a problem it is.

Per the American Society for the Positive Care of Children (American SPCC):

– 4.1 million reports of child abuse in 2017. These reports include a total of 7.5 million children.

– 75 percent of child victims experienced neglect.

– Nearly 40 percent were physically abused, sexually abused, or psychologically mistreated.

– 25.3 percent of child abuse victims were under the age of 1.

– 1,720 children died from child abuse in 2017. The actual number may be 50-60 percent higher.

– 5 children die every day from child abuse.

– 72 percent of child abuse deaths were children under the age of 3 years.

The consequences of child abuse:

– Abused teens are more likely to engage in risky sexual behaviors. As a result, this puts them at risk of STDs.

– 80 percent of child abuse victims meet the criteria for at least one psychological disorder.

– Abused children are 25 percent more likely to become pregnant during their teenage years.

– The estimated financial cost of child abuse and neglect in the United States: $585 billion.

5 Ways to Spot Child Abuse

The first step in being able to help an abused child is to know the signs of child abuse. Because the problem is so large, know the five ways to spot child abuse.

The child shows signs of neglect

Three out of every four abused children show apparent signs of neglect. These signs include:

– Noxious body odor and/or wearing dirty clothes.

– Continuous medical problems that go unresolved.

– Learning problems that aren’t attributed to any specific psychological or physical cause.

– Chronic absence or truancy from school.

Reluctance to leave the side of a trusted adult

Children who are abused often refuse to leave the presence of a trusted adult. And these adults include teachers, coaches, counselors, or someone with whom the child has a close relationship.

Therefore, if a child is reluctant to leave your side, offer your comfort. And encourage them to open up about anything that may be bothering them. Don’t imply anything. Finally, remind the child that the conversation is private and that it’s okay.

The child is on-edge with adults for seemingly no reason

This sign is most evident in younger children as they lack enough life experience that tells them that most adults are safe. Children who always seems on-edge with adults may be abuse victims.

Once again, do not imply anything. Be observant. If the child continues to display this behavior, casually ask if there’s something they’d like to discuss.

The child engages in risky behaviors

Abused children often display erratic and inappropriate behavior. As a result, the child will participate in acts that put their safety and life in danger. The most frequent risky behaviors exhibited by these young victims are abusing others and sexual activity.

So what if you are concerned and want to approach the child? Here’s what to do. Because they may suspect adults, do not imply anything. Be observant. Finally, if the child continues to display this behavior, casually ask if there’s something they’d like to discuss.

The child displays underdevelopment

Sadly, the entire situation often stunts a child’s emotional, social, and intellectual development. These children are more likely to disengage from classroom activities and isolate themselves from their peers. Thus, they shut themselves off from potentially positive social interactions.

If the child continues to display this behavior, casually ask if there’s something they’d like to discuss.

Final Thoughts: Be part of the solution

“In approximately 18 States and Puerto Rico, any person who suspects child abuse or neglect is required to report. The other three States—Indiana, New Jersey, and Wyoming—require all persons to report without specifying any professions. In all other states, territories, and the District of Columbia, any person is permitted to report.”

~ Child Welfare Information Gateway (source)

Preventing and rectifying possible acts of crimes against children should be the responsibility of every capable adult. Therefore, having an “Out of sight, out of mind” attitude about an innocent child who is suffering should not be an option. The fact that less than half have a legislative mandate in this regard is, to put it lightly, disturbing.

So, consider it a personal responsibility and the right thing to do.

If you see any signs of abuse in someone you know, or you’re a victim, seek professional assistance.

There’s a 24/7 National Child Abuse Hotline called Childhelp. A qualified representative will assist you with resources to aid in every abusive situation. Finally, all calls are confidential. So feel free to call 1-800-4-A-CHILD (1-800-422-4453) for help.

Science Explains How A Mother’s Immunity Transfers to Baby Before Birth

August 6, 2019 by Power of Positivity

The parents of a newborn baby couldn’t be more thrilled. After all, they have a new bundle of joy in their arms to love and cherish! But being a new parent also comes with its fair share of anxieties – and for good reason! One worry they don’t need to have is immunity. Baby is born with the strength of the mother’s immune system.

Babies are fragile and new to the world. Their brains are still developing, as are the rest of their bodies. They don’t know what’s dangerous and what isn’t, and, even more worryingly, they are much more susceptible to infections and disease.

The answer to protection against preventable diseases is usually vaccinations. But newborns cannot have most of the vaccines that can protect them as their immune systems are not strong enough to respond positively to them. This is where maternal vaccines come in, administered to pregnant expectant mothers to boost a fetus’ immunity.

But there’s a limit to the capabilities of the transference of a mother’s immunity to their babies. As such, researchers are always looking to find new ways to improve this link – and a recent study indicates that may be possible.

Science Explains How A Mother’s Immunity Is Transferred To Her Child Before Birth

1. Risks To Newborns Without A Mother’s Immunity

Newborn babies are extremely fragile in health. In their first 28 days of life, they are at high risk for developing severe conditions that can lead to fatalities. Birth complications, asphyxia, and infections make up a shocking 80% of causes for neonatal death. Infant mortality rates can be anxiety-inducing as well, with figures like:

In the first 28 days, 18 in 1,000 babies will pass away.
After the first 28 days but before they turn one year old, 12 in 1,000 babies will pass away.
After the age of one but before the age of five, 5 in 1,000 children will pass away.

While trying to use a mother’s immunity to protect a baby may not work for certain complications, fatalities through infection can be greatly prevented through them. In order to understand this, let’s take a deeper look at how viral infections can become deadly in newborns.

Newborn babies cannot receive vaccinations, with most only starting administration when they reach 2 months of age. Babies’ immune systems are not yet strong enough to safely receive vaccines, but they are also not strong enough to protect themselves against potential threats. This means the double threat of a weak immunity with an inability to receive vaccines puts them at high risk.

Baby vaccination schedule

The general vaccination schedule for a baby, until they reach 15 months of age, is as follows:

After birth: Dose 1 of Hepatitis B vaccine
Between 1 and 2 months: Dose 2 of Hepatitis B vaccine
2 months: Dose 1 of:
- Diphtheria, tetanus, and acellular pertussis vaccine
- Rotavirus vaccine
- Haemophilus influenza type b vaccine
- Inactivated poliovirus vaccine
- Pneumococcal conjugate vaccine
4 months: Dose 2 of:
- Diphtheria, tetanus, and acellular pertussis vaccine
- Rotavirus vaccine
- Haemophilus influenza type b vaccine
- Inactivated poliovirus vaccine
- Pneumococcal conjugate vaccine
6 months: Dose 3 of:
- Diphtheria, tetanus, and acellular pertussis vaccine
- Pneumococcal conjugate vaccine
Between 6 and 15 months: Annual influenza vaccine, and dose 3 of:
- Hepatitis B vaccine
- Inactivated poliovirus vaccine
Between 12 and 15 months: Additional dose of:
- Haemophilus influenza type b vaccine
- Pneumococcal conjugate vaccine
15 months: Dose 4 of Diphtheria, tetanus, and acellular pertussis vaccine

Additional dosages may also be required for a variety of these vaccines, but that depends on the individual baby and their doctors best orders. At any time after 6 months, babies may also receive vaccines against:

Varicella
Measles, mumps, rubella
Meningococcal
Hepatitis A

But what happens until then? Do you just have to stomach the risks with positive thinking and hope for the best while doing all you can to shelter your child? According to a new study, you may not have to do so for long. (1)

2. How A Mother’s Immunity Can Be Transferred

The research entitled “Fc Glycan-Mediated Regulation of Placental Antibody Transfer” was published at the end of June in the journal Cell, explaining how this seemingly impossible feat can be accomplished with positive results. The study authors, in alphabetical order, are as follows: (2)

Study authors

Aniruddh Sarkar
Arnaud Marchant
Arthur Y. Kim
Barney S. Graham
Carolyn M. Boudreau
Cormac Cosgrove
Douglas Lauffenburger
Francesca J. Noelette
Galit Alter
Georg M. Lauer
Ilona Goldfarb
Jasneet Aneja
Jennifer H. Cooperrider
Jishnu Das
Joelle Brown
Laura E. Riley
Madeleine F. Jennewein
Marina Krykbaeva
Matthew J. Gorman
Sepideh Dolatshahi
Stephanie Fischinger
Tessa Goetghebuer
Todd J. Suscovich

To begin with, let’s talk about what mothers already pass on to their children. When they first develop, fetuses are completely clean slates – their immune systems are clueless as to what they need to defend against. A mother’s placenta forms in order to provide antibody transference to these fetuses, providing them with protection against a variety of threats.

Maternal antibodies

In some cases, maternal antibodies from a placenta can be easily moved to the baby within, serving as one of the first examples of a mother’s immunity being transferable. But for diseases like polio, that immunity becomes harder to pass on.

The researchers wondered if the placenta may hold the key for a mother’s immunity, and therefore, they decided to investigate. They used systems serology, which is a highly innovative tool designed for vaccine and immunity research, to analyze antibodies from certain blood samples, taken from umbilical cords and mothers.

These antibodies were ones used against pertussis, and scientists compared them against each other in quality and quantity. Findings revealed that the placenta actually can sift through certain antibodies and deliver them to infants, leading to the activation of cells known as natural killer cells. These natural killer cells are crucial in the formation of a working immunity.

These types of cells are apparently the most functional of all cells involved in immunity and are therefore the most effective. They are also the most abundantly found in newborns, making them the more reliable of the available immune system cells.

Researchers discovered that placentas can transfer certain antibodies that are designed to trigger natural killer cells against conditions such as respiratory syncytial virus and influenza. This indicates that future vaccines can be designed with this in mind, allowing for the encouragement of the right antibodies transferring from a mother’s immunity to their children.

Moving forward

What’s next for this research to continue in a positive direction? The goal is to be able to make maternal vaccines, injected during the correct and most effective time during an expectant mother’s pregnancy. This can be done to provide much-needed assistance to babies, protecting them in ways that were not previously possible. The researchers are also currently studying immunity in infants to create even more effective vaccines.

3. Current Ways To Improve A Baby’s Immunity

Sure, we all know that a healthy diet and exercise are crucial for immunity. But when your baby is brand new to the world, these things don’t apply to them the same way. They are completely reliant on you! So how can you ensure that you are keeping them safe and protective? How can you set your fears to rest and focus on positive thinking?

Here are a few tips that you can use to ensure that your baby is as protected as can be:

· Keep Them Warm

The cold can wreak havoc on anyone’s immunity. It’s why so many people fall ill after being in low temperatures. As such, you’ll want to keep your little one warm. Just a bit of a cold can lead to a huge degradation of their immune system.

· Go For Balanced Foods

Newborn babies don’t eat proper foods yet – but if you’re breastfeeding, they eat from you! This means that you have to make sure that the food you’re consuming is good, so you can pass nutrients onto your little one.

Breast milk on its own is already very nutritious, but being extra mindful of what you eat can really aid the immunity of your baby. Here are some foods to opt for:

Sardines
Salmon
Organ meats
Broccoli
Nuts and seeds
Shellfish
Pork, beef, and lamb
Eggs
Cabbage
Kale
Seaweed
Potatoes
Quinoa
Tomatoes
Dark chocolate
Garlic
Oats
Berries
Buckwheat

· Maintain Distance From Others

When you have a new baby, many people in your life will want to hug them, cuddle them, and even kiss them. Unfortunately, adults can carry a lot of viruses that are harmless at their age, but dangerous for young kids.

Though it isn’t extremely common, plenty of cases show that babies can quickly become ill without a mother’s immunity or any vaccines. Your best bet is to keep other people’s interactions with your baby at a minimum for the first month, and prevent anyone from kissing them! (3)

· Establish Routines

Your baby should have a regularly well-scheduled bedtime and wake-up time. Just like with adults, your baby needs regular sleep and wake cycles. Without sufficient rest, they can quickly become tired and fall ill, and with too much rest, it’ll be harder for them to get to sleep later.

· Give Them Fresh Air

Fresh air can relax babies, and it aids in the clearing of their lungs. Being out in the sun can also make them get some added vitamin D, which will help them to get stronger. Just make sure that it’s not too hot out – use a hat if necessary!

· As They Grow Older…

Once your baby is no longer a newborn, you’ll be able to relax a little, but you’ll still have to keep an eye on them and their immunity as they navigate their first precious years of life. You should:

Teach proper hand-washing and cleanliness habits
Ensure all vaccinations are received on schedule
Make sure they eat a balanced diet
Make sure they drink plenty of water
Encourage regular exercise

Final Thoughts On How A Mother’s Immunity Is Transferred To Her Child Before Birth

It’s easy for parents to worry significantly about the safety and health of their newborns, especially in the first few crucial weeks. With these new findings, many of these fears can be alleviated. Though more research is needed, these building blocks can serve as the needed boost for the medicine to advance far enough to make this possible.

Until then, you can do your best to keep your children safe. Make sure they get their vaccinations on time. Keep them active and give them balanced meals. Ensure their hygiene is kept up, regulate their temperature, and take them to a doctor if you’re ever in doubt!

Scientists Explain What Happens To Your Body When You Eat A Vegan Diet

August 6, 2019 by Power of Positivity

Vegan diets are becoming increasingly more popular through time. They involve eating only plant-based foods and, often, using only plant-based materials. The vegan community couldn’t speak more highly of the diet if they tried, so it’s easy to see why so many people are interested.

Many people who are curious about the vegan diet are afraid to dive right in, and with good reason! You’d be cutting out a massive chunk of your usual food, after all, and you may be nervous about how your body would handle it.

Science Explains What Happens To Your Body When You Become A Vegan

1. Your Sense Of Taste Will Change

Your taste buds – along with most other parts of your body – are highly adaptable. This means that they can change and respond to different situations accordingly, if given enough time to adapt. In just a few weeks, your taste buds can completely transform, giving you benefits such as:

A heightened sense of taste
Lowered sweet cravings
Lowered junk food cravings
More enjoyment of food

As such, if you’re worried about keeping your positive thinking when switching to this diet, you can put your mind to rest – it may only take a short while for your taste buds to grow more sensitive. This happens because many animal-based food products have a lot of fat, salt, and sugar in them, numbing our natural sense of taste. (1)

Do note, though, that this can go the opposite way if you’re not careful. Zinc, which you usually find in meat products, especially red meat, helps to keep your taste buds healthy. If you find your taste buds becoming dull and boring after going vegan, take a plant-based zinc supplement after speaking to your doctor.

2. Weight Change

Most vegans report experiencing weight loss of around 10 pounds shortly after making the switch from one diet to another – even in those who aren’t trying to lose weight at all. This is definitely a positive side effect that many people would be interested in. Here’s why this likely happens: (2)

· Reduced Calories

A lot of products like milk, eggs, and even meat aren’t particularly filling but are surprisingly high in calories. When you cut them out of your diet, you have to replace them with options that are often much healthier and lower in calories.

· Feeling Full More Quickly

A lot of vegan foods are rich in a wide variety of different nutrients, especially in fiber. These types of foods are often much more filling, causing vegans to feel satiated more quickly. This decreases their chances of snacking between meals and causes them to cut down on portions.

· Convenience

Vegan options are somewhat limited, and most easy-to-buy snacks that you might see while commuting to work or on errands often are not suitable for you. You’d have to go out of your way to buy something vegan-friendly – and in a lot of places, those options are much more expensive.

· Preparation

As aforementioned, it’s hard to find vegan-friendly food options when you’re out and about, depending on where you live. This limitation can force you to pre-plan all your meals and snacks, often making them yourself to bring along. This diligence allows you to make healthier choices and be more aware of what you put in your food.

Of course, weight loss will only occur if you are health conscious. Eating a lot of vegan junk foods, for example, can have an adverse effect. A label indicating that something is vegan doesn’t automatically mean that it’s healthy!

You should also ensure that you’re getting enough nutrients every day. Don’t neglect protein and other nutrients typically found in meat. If you’re not getting what you need, your body could go into “starvation” mode – or a fat-storage mode – to keep you alive and well.

You may also experience some bloating as your body adjusts to the new diet. Enzymes in your gut meant for digesting animal products will suddenly become idle with nothing to do, while those working on plant products will go into overdrive. The initial bacterial imbalance can cause unwanted bloating which will die down on its own.

3. Your Athletic Performance May Change

When you eat processed animal fats, unhealthy junk foods, and other similar products, your energy stores are quickly depleted. The vegan-friendly options of vegetables, fruits, and even whole grain carbs can provide your body with healthy minerals, fats, and vitamins that fuel you more efficiently throughout the day.

Unfortunately, although your energy levels can increase, you may see some decline in your athletic performance as a result. This can turn off a lot of people, especially those who are passionate about fitness and muscle-building. But worry not, and keep your positive thinking! All that’s needed in this case is education on how to supplement your new diet to achieve the results you want.

Most athletes or fitness fanatics will need a lot of protein – between 20 and 30 grams in each meal. As they age, the amount of protein they need will also increase. If your muscles don’t get what they need to recover post-workout, they can’t get back in shape in time for your next grind at the gym.

But even if you eat a lot of protein, plant-based types, while just as effective, don’t have the same quick absorption rate of animal proteins. Your muscles will need more time to break down plant proteins to use for muscle synthesis.

A lot of post-workout drinks for vegans can encourage faster recovery, so take a look at some and see if they work for you. You can also carb-load; vegan diets with a lot of carbohydrates can actually help to boost muscle recovery due to all the glycogen you’re storing.

Talk to your doctor about supplements, foods, and ways to keep up your physical ability with this new diet. We promise it’s possible if you put in the effort!

4. You May Become Deficient In Some Nutrients

When you omit huge groups of foods from your daily meal plan, you need some time to figure out how to replace the nutrients that you’re cutting out with them. If you don’t make up for the difference, you can wind up becoming nutrient deficient in certain areas, leading to adverse effects on your health. Here are some nutrients to pay extra attention to:

· Calcium

This nutrient, typically found in dairy products, is crucial for bone and teeth health. You can find it in broccoli, collard greens, black beans, kale, almonds, soybeans, bok choy, and chickpeas.

· Zinc

This mineral is rarely found in plants, and it is vital for immunity. You can find zinc in nuts, leafy greens, peas, whole grain bread, dried beans, and root veggies.

· B12

This vitamin is used in a vast number of bodily functions, and a lack of it can cause an increased risk of anemia. You can find it in soy milk, nutritional yeast, and some cereals.

· Omega-3 Fatty Acids

These components keep your cardiovascular system healthy and are usually found in fish. You can find it in algae, chia seeds, and walnuts.

· Iron

Iron helps to keep you strong and energetic by moving oxygen around the body. You can find it in beans, leafy greens, and some cereals. Try having some with vitamin C sources for better absorption.

· Vitamin D

This vitamin is especially essential if you don’t go outdoors much. You can find it in shiitake mushrooms, soy milk, orange juice, and cereal.

· Riboflavin

This B vitamin is usually abundant in meat, and it is responsible for giving you energy from food. You can find it in almonds, mushroom, and spinach.

Do note that you can take supplements for all these vitamins and minerals. It is best to speak to your doctor first before doing so. Make sure never to exceed the recommended dosage!

5. Your Disease Risk Drops

The best news about going vegan is that you become less at risk for a wide range of diseases. Of course, you will have to maintain that diet for the rest of your life, but many vegans will tell you that it’s more than worth it. Here are some of the diseases that you are less likely to get:

· Digestive Disease

You probably already know that there are a lot of different types of bacteria living in your gut. These types of bacteria and the overall microbiome can influence overall gut health. Studies have indicated that your chosen diet can completely change a gut microbiome altogether.

One digestive disease that can be affected by diet is inflammatory bowel syndrome or IBS. Meat-eaters tend to have an increased amount of fecal bile acid within their digestive system. Their microbiomes also have a higher number of certain bacterial microbes known as B. wadsworthia. This bacteria is closely linked to IBS.

· Heart Disease

If you’re concerned about cardiovascular disease, going vegan may be a positive step in the right direction. Those who eat meat and other animal products are 24% more likely to pass away from ischemic heart disease – and 40% more likely to develop any kind of heart disease. (3)

Many vegan proteins, such as soy, work wonders on reducing harmful cholesterol levels and balancing blood pressure. Vegetarians have also been shown to consume less saturated fat than meat-eaters. Do note that you will still have to avoid saturated fats to replicate these results.

· Bone-Related Disease

Plant-based foods, especially vegetables and fruits, tend to have a lower acid load overall. A Swiss literature review indicated that this lowered load means that bone resorption decreases significantly. This process involves the breaking down of bones, causing minerals from them to enter the bloodstream.

This study may suggest that vegans, who likely consume a lot of fruits and veggies, can benefit from this perk, lowering their risk of bone-related diseases like osteoporosis. With that, more research is necessary for conclusive results.

· Diabetes

Type 2 diabetes is often caused by an unhealthy lifestyle that involves excess sugar and carbohydrate consumption. Although it is entirely possible for vegans to overeat these components, studies indicate that up to 35% of cholesterol is reduced in a plant-based diet – and many theorize that this leads to lower diabetes risk.

· Cancer

According to a collection of different studies, vegans have a lower chance of developing cancer of all kinds. This may be due to healthier food consumption and a smaller total intake of calories, leading to an overall decrease in risk of 15%.

Final Thoughts On What Happens To Your Body When You Become A Vegan

A vegan diet can seem intimidating, but in the long run, it has been scientifically proven to provide positive benefits of all kinds. As long as you make the change in an educated manner, you’ll be able to enjoy the good things from it without suffering the downsides. If you have any doubts, don’t be afraid to speak to your doctor!

Benefits of eating keto breakfast

1. Taco breakfast skillet

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2. Sausage breakfast sandwich

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3. “No”oatmeal

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4. Pulled pork hash

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5. Cinnamon roll knots

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6. Sausage and egg breakfast bowl

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7. No egg breakfast bake with sausage and peppers

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8. Meat bagel

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9. Fluffy blueberry pancakes

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10. Steak and eggs

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The child shows signs of neglect

Reluctance to leave the side of a trusted adult

The child is on-edge with adults for seemingly no reason

The child engages in risky behaviors

The child displays underdevelopment

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