If you’re aiming to lose weight without turning to prescription medications like Ozempic, you’re certainly not alone. While such medications can be effective, there are numerous natural strategies that can help you achieve your weight loss goals. Here are four practical methods to consider for shedding those extra pounds.

One effective dietary approach is “volume eating,” which involves consuming foods that are low in calorie density but high in volume. This strategy helps you feel full without overloading on calories. A 2011 study in Eating Behaviors highlighted that individuals who opted for high-volume, low-calorie foods experienced more weight loss and reduced body fat compared to those consuming low-volume, high-calorie diets.

“By filling up on nutrient-dense foods such as fruits, vegetables, whole grains, and lean protein, you can reduce your overall calorie intake and promote weight loss,” says Trista Best, RD, a registered dietitian with Balance One Supplements. She adds, “Volume eating can also be a sustainable approach to weight loss, as it allows for plenty of variety and flexibility in the diet while promoting healthy habits.”

Another well-regarded dietary plan is the Mediterranean diet, which focuses on fruits, vegetables, whole grains, legumes, lean proteins, and healthy fats. The American Heart Association notes its effectiveness not only for weight loss but also for reducing the risk of heart disease and other chronic conditions. A 2014 study found that people following a Mediterranean diet lost more weight and saw greater improvements in cardiovascular risk factors than those on a low-fat diet.

“The Mediterranean diet is a healthy way to lose weight because it emphasizes whole, nutrient-dense foods that promote satiety and reduce overall calorie intake,” explains Best. She emphasizes that this diet is sustainable due to its variety and flexibility.

The flexitarian diet is another option, which primarily focuses on plant-based foods while allowing for occasional meat and dairy consumption. According to Best, “The ‘flexitarian’ diet is a healthy way to lose weight because it emphasizes whole, nutrient-dense plant-based foods while still allowing for occasional meat and dairy consumption.” This diet not only aids in reducing calorie intake but also provides essential nutrients. Research published in Frontiers in Nutrition supports the flexitarian diet’s benefits, including maintaining a healthy body weight and improving metabolic health.

Finally, incorporating more physical activity, minimizing sedentary behavior, and ensuring adequate sleep are crucial for supporting weight loss and enhancing overall health. A 2017 review concluded that engaging in more than 150 minutes of exercise per week leads to significant weight loss and improved health outcomes.

“A few tweaks to your daily habits can add up to major changes in health and weight,” Best suggests. She points out that simple changes like hydration, portion control, adequate sleep, and choosing whole foods over processed ones can significantly boost weight loss efforts.

Remember, while these strategies can be effective, it’s always important to consult with a healthcare provider for personalized advice tailored to your specific health needs.

Let us know what you think, please share your thoughts in the comments below.

Source

Every three seconds, a new case of dementia is diagnosed globally, making it a significant health concern, particularly in the United States where it is a leading cause of death. Despite these daunting statistics, there is promising news: up to 40 percent of dementia cases might be preventable by altering certain risk factors, with diet being a major player in this preventive strategy.

To enhance brain health and reduce the risk of dementia, it is essential to minimize the intake of red meat, butter, stick margarine, cheese, fast food, and sweets. Instead, focusing on certain foods and drinks can make a substantial difference.

High-quality olive oil is a standout choice for both heart and brain health. A 2024 study in JAMA Network Open highlights its benefits:

“In a prospective cohort study of 92,383 adults observed over 28 years, the consumption of more than 7 g/d of olive oil was associated with a 28 percent lower risk of dementia-related death compared with never or rarely consuming olive oil, irrespective of diet quality.”

Tea, whether green or black, is another excellent addition to a brain-healthy diet. According to a meta-analysis of seven studies involving over 410,000 participants:

“Our meta-analysis demonstrated that tea (green tea or black tea) intake or consumption is associated with a significant reduction in the risk of dementia, Alzheimer’s disease (AD) or vascular dementia (VD). These findings provide evidence that tea intake or consumption should be recognized as an independent protective factor against the onset of dementia, AD or VD.”

While experts generally advise against alcohol consumption, some research suggests that moderate intake of flavonoid-rich red wine might offer cognitive benefits. However, the Alzheimer’s Society cautions:

“Excessive alcohol consumption increases a person’s risk of developing dementia… so if you do not currently drink alcohol, you should not start as a way to reduce dementia risk.”

Incorporating beans and legumes into your diet can also support brain health. Known for their longevity-promoting properties, these foods are rich in fiber, protein, complex carbohydrates, B vitamins, iron, and folate. They are linked to improved heart health, a reduced cancer risk, and a lower risk of cognitive decline. The MIND diet suggests consuming at least four servings of beans weekly, though many of the world’s longest-living populations enjoy them daily.

By making these dietary adjustments, you can take proactive steps toward protecting your brain health and potentially lowering your risk of developing dementia.

Let us know what you think, please share your thoughts in the comments below.

Source

Understanding the reasons behind vitamin deficiencies can be as important as addressing the deficiencies themselves. While many people turn to supplements or dietary changes to boost their vitamin intake, they often overlook the underlying causes that might be affecting their health. We spoke with experts to uncover some surprising factors that can lead to vitamin deficiencies.

Stress

Stress is a well-known health disruptor, and it also plays a role in depleting essential vitamins. Serena Poon, a certified nutritionist and wellness advisor, highlights that stress increases the body’s need for B vitamins and vitamin C, potentially leading to deficiencies. A 2019 review further supports this by stating: “The largest body of evidence demonstrates stress-induced depletion of magnesium and zinc, although several studies (both human and animal) demonstrate the effects of stress on calcium and iron concentrations.”

Aging

As we age, our bodies become less efficient at absorbing and synthesizing essential vitamins. Poon notes that a decline in stomach acid, known as hypochlorhydria, is a primary factor. The Cleveland Clinic explains, “Stomach acid is necessary for digestion and absorption of protein, vitamin B12, and several minerals.” This inefficiency can result in vitamin B12 deficiency, which may lead to iron deficiency anemia.

Vegan or Vegetarian Diets

Adopting a vegan or vegetarian diet can sometimes result in lower iron intake compared to diets that include meat. Patricia Pinto-Garcia, MD, MPH, explains, “Even though many plant-based foods are still a good source of iron, the body has a harder time absorbing iron from plants than from animal products.” Additionally, she points out that, “People can also develop B12 deficiency if they don’t eat any animal-based products (dairy, meat, etc.) since B12 is not found in plant-based foods.”

Excessive Alcohol Consumption

Heavy drinking can interfere with the absorption of B vitamins such as thiamine (B1), folate, and vitamin B12. Nutritionist Peter Brukner OAM, MBBS, explains, “This happens because alcohol can disturb the intestines’ way of taking in vitamins and also affects how the liver keeps them.” Pinto-Garcia adds that alcohol use disorder can cause stomach inflammation, leading to nausea, vomiting, and decreased appetite.

Smoking

Smoking is harmful in numerous ways, including its impact on vitamin levels. Poon points out that smoking can lead to vitamin C deficiency, “which compromises immune health and tissue repair.” This correlation was established in an often-cited 1989 study.

Certain Medications

Some medications can interfere with nutrient absorption. Brukner explains, “For example, proton pump inhibitors (PPIs), which people often use to treat acid reflux, can reduce the amount of stomach acid.” This reduction can hinder the absorption of vitamin B12 and magnesium. Diuretics, on the other hand, can cause deficiencies in potassium and/or magnesium.

Hormonal Fluctuations

Hormonal changes, whether due to conditions like hypothyroidism or life stages such as pregnancy, can alter vitamin requirements. Poon notes, “Pregnant women, for instance, require higher levels of folate (vitamin B9), iron, and vitamin D to support the growing fetus and prevent complications.” Dr. Daniel Perl also mentions that women with heavy menstrual flows might experience iron deficiencies due to excess blood loss.

Inflammatory Bowel Diseases

Inflammatory bowel diseases like ulcerative colitis and Crohn’s can lead to vitamin deficiencies. Pinto-Garcia states, “This happens because the conditions affect how well the bowel absorbs vitamins and nutrients.” Common deficiencies include vitamin K, B12, iron, zinc, and other B vitamins. Treatment for these conditions can help manage inflammation and prevent further gut damage.

Gastrointestinal Issues

Gastrointestinal issues such as hemorrhoids, colon polyps, stomach ulcers, stomach cancer, colon cancer, and celiac disease can cause blood loss in the GI tract, leading to iron deficiency. Dr. Perl highlights that these issues can significantly impact vitamin absorption and overall health.

Poor Diet

A diet lacking in fruits, vegetables, lean proteins, and whole grains can lead to various vitamin deficiencies. While supplements can help, it’s crucial to address dietary habits that might be contributing to these deficiencies.

Uncovering the hidden causes of vitamin deficiencies can be eye-opening. From lifestyle choices like diet and stress to health conditions and medications, numerous factors can impact vitamin levels. By understanding these causes, you can take proactive steps to maintain a balanced and healthy lifestyle.

Let us know what you think, please share your thoughts in the comments below.

Source