Plant-Based Ultra-Processed Foods May Raise Your Risk of Heart Disease and Early Death | The first pill against postpartum depression is now available in the US, say manufacturers
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New research suggests that eating plant-based ultra-processed foods can raise your risk of heart disease and early death. milan2099/Getty Images
- New research has found that eating plant-based ultra-processed foods may increase your risk of heart disease and early death.
- However, replacing 10% of plant-based ultra-processed foods in your diet with minimally processed plants may help lower your risk of heart disease.
- Experts say plant-based ultra-processed foods can contain high levels of sugar and salt.
- A healthier plant-based diet includes more whole or minimally processed foods.
Plant-based diets have grown in popularity thanks to their purported health benefits and lower environmental impact. However, new research suggests that the kind of plant-based foods you eat matters.
Research published
Trusted Source
this week in the journal The Lancet Regional Health — Europe has found that plant-based ultra-processed foods are linked with heart disease and early death.
More than 118,000 people between the ages of 40 and 69 answered questions about their diet. The information was later linked to hospital and mortality records on the development of cardiovascular risk factors.
The study found that ultra-processed foods made from plants increased the risk of cardiovascular disease by 5% and the risk of early death by 13%.
On the flip side, each 10% replacement of plant-based ultra-processed foods with fresh, frozen, or minimally processed plants lowered the risk of developing cardiovascular disease by 7% and the risk of dying from heart disease by 13%.
How plant-based ultra-processed foods can affect heart health
“The results of this study do not surprise me,” Michelle Routhenstein, preventive cardiology dietitian at Entirely Nourished, said. “I have seen many people who are on a vegan diet have high cholesterol or even suffer from a cardiovascular event, and the details of their diet is an integral part in evaluating how truly heart healthy it is.”
Rothenstein said many vegan products available on the market today are rich in saturated fat and sodium, yet they are deficient in heart-protective nutrients.
She said this imbalance contributes to elevated cardiometabolic indicators such as high blood pressure, elevated cholesterol levels, and insulin resistance, which increases the risk of heart disease.
The increased risk of heart disease and early death associated with these foods has a lot to do with how they are processed.
“The processing and cooking methods used in the production of ultra-processed plant-based foods can lead to the formation of advanced glycation end products (AGEs),” Rothenstein explained.
AGEs are harmful compounds that form when sugars react with proteins or fats during high-heat cooking processes.
Rothenstein said excessive consumption of AGEs has been linked to inflammation, oxidative stress, and an increased risk of cardiovascular diseases.
Like Rothenstein, Nichola Ludlam-Raine, dietitian and author of How Not to Eat Ultra-Processed, agreed that the results of this study are concerning but not surprising.
She said plant-based ultra-processed foods negatively impact heart health for several reasons.
“Firstly, they can still be high in salt and ‘free sugar,’ which can lead to high blood pressure, obesity, and diabetes,” she said. “Secondly, they may still be high in saturated fat or contain trans fats, which can have a detrimental impact on blood cholesterol levels.”
In addition, Ludlam-Raine pointed out that the level of processing involved strips away nutrients such as fiber, vitamins, and minerals.
They’re also easy to overeat.
“The concoction of emulsifiers, flavorings, modified starches, and preservatives can lead to passive overconsumption and even an altered gut microbiome. The latter can influence everything from mood to the immune system,” she said.
Other negative effects plant-based ultra-processed foods can have on your health
Beyond cardiovascular health, overconsuming plant-based ultra-processed foods can lead to other problems, including type 2 diabetes.
“Diets high in ultra-processed foods (80% or more) can lead to high blood pressure due to excess salt, digestive issues due to a lack of fiber, metabolic syndrome due to high levels of sugars and bad fats, as well as inflammation of the gut in susceptible people,” Ludlam-Raine said.
Rothenstein shared similar concerns and added that overeating plant-based ultra-processed foods can “also potentially lead to nutrient deficiencies in one’s diet.”
Eating plant-based: What to avoid
With clever marketing, it can be difficult to tell what’s good for us and what isn’t. This may be especially true when eating plant-based foods.
It’s easy to assume that all plant-based foods are healthy. However, if you’re following a plant-based diet, there are certain things you should aim to limit or avoid.
Ludlam-Rain said ultra-processed foods are those that have been heavily modified and have a long list of ingredients.
“Foods with often unrecognizable ingredients or additives likely indicate high processing levels and that the food is ultra-processed, and could be high in calories, fat, sugar and salt, and low in fiber and nutrients,” she said.
She suggests that people avoid foods that contain a “concoction” of additives, such as emulsifiers, modified starches, and artificial flavorings.
These can be tricky to spot on a label. Routhenstein said some common ingredients to limit include:
- Aspartame
- Sodium benzoate
- Flavor enhancers
- Thickeners such as carrageenan
- Emulsifiers like lecithin
- Antioxidants like butylated hydroxyanisole (BHA) and butylated hydroxytoluene (BHT)
These foods can be found in vegan meat substitutes, flavored plant-based beverages, vegan cheese, and packaged snacks.
Healthier plant-based alternatives
To transition to a healthier plant-based diet, Routhenstein recommended incorporating whole, minimally processed foods abundant in nutrients and balanced with lean protein, complex carbohydrates, and healthy fats.
This includes lean protein sources such as soy, beans, and legumes, along with an abundance of colorful vegetables, leafy greens, and whole grains like quinoa and barley, as well as healthy fats like nuts and seeds.
Ludlam-Raine agreed and advised prioritizing whole, minimally processed foods and cooking at home as much as possible.
“Always make more than you need so you can enjoy leftovers the following day,” she suggested. “If you are vegan, consider including foods fortified with vitamin B12 and iron, as well as calcium and iodine, in addition to an omega 3 supplement based on algae.”
Takeaway
When it comes to diet, you might find it increasingly difficult to decipher what is good for you and what is not. Plant-based doesn’t always equal healthy, especially when those foods are ultra-processed.
Ultimately, whether you’re eating plant-based or not, Routhenstein said, “Be cautious of health claims and marketing buzzwords on packaging, as they may not always reflect the true nutritional quality of a product. Focus on the ingredient list and nutrition label so you can make informed choices.”
INTRODUCTION
Sexuality is an integral part of the personality, it is present throughout the life of a human being from birth to death and the way of manifesting and living it is different in each person, as well as its form of expression varies according to each era of life. life.
Adolescence is a well-defined stage of the human life cycle that lies between childhood and adulthood; it is characterized by profound biological, psychological and social changes. It is considered one of the healthiest stages of life, also one of the most complex. That is why to provide adequate comprehensive care to adolescents and young people, quality services are necessary that include not only the comprehensiveness, education and training of the personnel who provide the service, but also the active participation of adolescents, whether in the office. in the community (family doctor, polyclinic, school, workplace) or in hospital units. 1
The World Health Organization (WHO) defines adolescence as the period of human growth and development that occurs after childhood and before adulthood, between 10 and 19 years of age. 2
For their part, Kliegman Robert M, et al, 3 state that adolescence is divided into three stages: initial adolescence (10-13 years), middle (14-17 years) and final adolescence (18-21 years) and each one is characterized by a set of typical biological, cognitive and social events.
Cornellà i Canals J 4 describes the most specific characteristics regarding sexual development in adolescence. These typologies coincide with what was described by the aforementioned authors:
- Pre-adolescence: little physical and psychological concern for sexuality, collection of information and myths.
- Early adolescence: puberty: curiosity, desire, concern about pubertal changes, same-sex friendships, sexual exploration, falling in love, frequent sexual fantasies.
- Middle adolescence: sexual maturation is completed. High sexual energy is produced: importance of physical contact, concern for sex appeal, approach to the opposite sex, risky behaviors.
- Late adolescence: adult sexual identity, capacity for intimacy, less explosive, more expressive sexual behavior, concern about procreation.
Nowadays, adolescents begin sexual relations earlier and earlier, although it is a practice for which they are not prepared. Although they are no longer children, they are not adults yet. It is a period of rapid development in which young people acquire new skills and encounter many new situations.
Authors such as De Irala Jl, et al, Rodríguez Carrión J, Rivera-Rivera L and Francisca Corona H et al 5-8 , state that in many of the Latin American countries that include Cuba, there is a high percentage of the young population who having sexual relations at an increasingly younger age. Taboos, cultural and gender barriers, and the means of communication used do not allow adolescents to acquire adequate information about their sexuality and reproductive health. Few practice safe sex, which results in early or unwanted pregnancies, abortion or sexually transmitted infections, including HIV/AIDS.
In studies carried out in the province of Camagüey, Olivera Carmenate C et al, 9 Rodríguez García Y et al 10 state that adolescents had their first sexual contact between the ages of 12 and 14. Hence the importance of carrying out educational actions to support this real situation.
The WHO, in its report on health promotion in the world’s adolescents, points out that what affects the health and development of adolescents can have an impact on their health in adulthood and even on the health of the next generation. It is necessary to pay greater attention at this stage. Among all the sectors that play an important role, education is essential, in addition, the social environment or ethical values can contribute positively to the physical and mental health of adolescents. eleven
It is necessary to highlight that through sexual education and health promotion we contribute to the well-being of individuals and families, the development of skills and abilities is promoted, self-care and responsibility for individual and collective health are increased through systematic work. with the entire population. 12 Communities and schools are the settings for the practice of these actions, since they serve a certain universe of the population, and they also constitute a space for interaction with social actors.
This is why guideline number 159 of the Economic and Social Policy of the Cuban Party and Revolution, approved at the VI Congress of the Party, decrees: strengthening health actions in promotion and prevention for the improvement of lifestyle, which contribute to increase the health levels of the population with intersectoral and community participation. 13
The answer lies in the study and comprehensive education of sexuality in Cuba, which has more than three decades of experience. From various academic and scientific institutions, issues related to sexual behavior, knowledge and attitudes began to be explored with some regularity, especially among the adolescent and young population. 14
In this sense, the National Education System in Cuba has created ministerial resolution 139/2011 15 for the sexuality education program with a focus on gender and sexual rights with the objective of promoting the development of healthy, full and responsible in boys and girls, adolescents and young people through the training and development of knowledge, psychosocial skills, values and attitudes that favor modes of conduct and human relationships supported by the exercise of sexual rights and gender equality.
Taking into account social policy, a workshop was held in April 2016, coordinated by the National Center for Sexual Education (CENESEX), with the support of the UNFPA offices in Cuba, where it is pointed out that communicating about comprehensive sexuality education from An integrated platform with shared messages is one of the challenges that the National Sexual Health and Education Program (PRONES) in Cuba has identified. 16
Sexual education is not only an education for the exercise of genitality, but it is a comprehensive education and it is also an ethical and moral education (morality being understood as that which is based on equality and the acceptance of diversity). It does not instill fears, it does not impose behaviors because it is not authoritarian. It is reflective to achieve lasting results through reasoning. It is an education for pleasure and not for suffering or submission and is based on respect and love. Good communication in sexuality helps in building a lasting and comfortable family. 17
The importance and scientific novelty in this topic focuses on the fact that approximately one in every six inhabitants of the world is an adolescent, which means that 1.2 billion people are between 10 and 19 years old. Most young people are healthy, but mortality and morbidity among adolescents remains high. Illnesses can affect adolescents’ ability to grow and develop fully. Unprotected sex and/or exposure to violence can endanger not only your current health, but also that of later years and even the health of your future children. Complications related to pregnancy and childbirth are the second leading cause of mortality among girls aged 15 to 19 years worldwide. 18
When reviewing the scientific literature, only one study was found in a master’s thesis in the Area of Preventive Health by the author Palomino Forqué I 19 , which addresses a topic on sexuality in adolescence, based on an educational intervention on HIV/AIDS. Therefore, not finding other published studies on the subject in this health area leads to considering the actions in this health area insufficient, which in turn can lead to a poor perception of risk and vulnerability and minimal sexual education. in this population, which can favor the occurrence of pregnancies, abortions, sexually transmitted infections (STIs) or other health problems.
This research aims to address sexuality in adolescence and the contribution of educational actions as an alternative to sexual education.
DEVELOPMENT
A bibliographic review was carried out with the objective of addressing sexuality in adolescence and educational actions as an alternative to sexual education. An exhaustive search was carried out in the digital literature for original research articles, several bibliographies were consulted taking into account their degree of updating.
The databases SciELO Cuba, SciELO Regional, Science Direct, Clinical Key, Cumed, Lilacs were examined, as well as the websites Pan American Health Organization (PAHO), World Health Organization (WHO), Population Fund of the United Nations of Cuba (UNFPA), United Nations Fund (UNICEF).
The terms used were adolescent, sexuality, sexual education, health promotion, each indexed by the Health Sciences Descriptor (DeCS) which allowed an effective search strategy and positive results. The literature was organized, systematized and analyzed to establish the precision of the information on the topic under study.
The educational actions aim to provide children and young people, according to their evolutionary capacities, with knowledge, skills, attitudes and values that allow them to develop a positive vision of their sexuality.
Gómez Suárez RT et al 20 report that during the last 20 years adolescents have gained access to a wide variety of sources of sexual information and misinformation, hence the need to maintain educational actions aimed at increasing their knowledge in the sphere of sexuality.
This same author in another study points out the need to carry out these educational actions from the individual level, which is the most basic of the practice of health promotion since it allows adolescents to learn about general aspects of sexuality, the early onset of sexual relations and their risks, as it favors working with strategies that follow a model of behavioral changes, based on studies that identify the corresponding audience and the messages that should attract them, and that uses a variety of media that they reinforce each other in the description of healthy sexual behavior. twenty-one
It must be taken into account that health promotion and education actions are aimed at establishing protected or lower risk sexual habits and behaviors through educational programs aimed at adolescents, as part of their training for life.
Thus, educating in this sense goes far beyond the transmission of knowledge and information about sexuality and reproduction. It is not enough to teach the biological characteristics or methods to prevent pregnancy. Educating for sexuality is providing conceptual, attitudinal, communicative-participatory and evaluative tools that allow adolescents to make decisions to assume responsible sexuality.
Rodríguez Cabrera A 22 indicates that the implementation of an educational strategy is feasible and provides good results since it leads to promoting responsible thinking, while contributing to promoting self-control of sexual and reproductive health in adolescents and young people and developing behaviors. suitable to be able to relate better with their sexual partners, friends and family.
For their part, Delgado Matos I et al 23 state that intervention strategies for the development of knowledge about sexuality in adolescents help to understand that sexuality constitutes an area of personality with a very important connotation, since people who develop a sexual healthy, they are emotionally balanced, more stable and productive.
This is why the importance of developing dialogue about sexuality in different social spaces is highlighted, especially in the family, school, among adolescents themselves, so that they can acquire autonomy in the exercise of healthy sexuality.
The sexologist Sáez Sesma S 24 in his presentation on the human sexual fact, states that a certain poorly managed behavior ends in unwanted consequences and sexual education constitutes a basic element in the comprehensive formation of the personality, which is why he recommends that work must be done attitudes, facilitate the perception of risk, promote self-esteem, attack forcefully, from the emotional and not from the rational, understand the evolutionary situation of adolescents, offer and train in social skills: ability to say yes and no.
Sáez Sesma asserts that those young people who receive adequate sexual education delay, in relation to the rest of the other young people, the age of their first intercourse. Not because they are stupid or prissy, but because they have a wide range of sexual alternatives that opt for those that are equally or more pleasurable and with consequences that have minimal costs.
In the present study, as in that of Mantilla Uribe 25 , it is agreed that the development of educational actions about sexuality in adolescence and sexual and reproductive rights is important since these topics have an undoubted impact on this population. . In studies outside the national context, Rodríguez Vázquez B 26 and Rodríguez Mármol M 27 carried out similar research in terms of implementing educational actions to identify and characterize the level of knowledge that adolescents have in sexual health and the sexual education they receive and their Results agree with the studies of the aforementioned authors.
In several countries, action plans have been created and implemented with the support of organizations. Problems associated with STIs-HIV/AIDS, violence and sexual and reproductive health have been prioritized. The actions have been attention to risk factors and healthy lifestyles. However, these social problems of adolescents and young people continue to increase, which generates concerns in everyday life, suffering and death itself, without society having managed to work sufficiently on their causes to overcome them.
It is not enough to guide adolescents so that they do not have early or unprotected sexual relations; they must be convinced that these are not necessary at such an early age since they can bring serious complications in their lives. We must raise the conscience of young people so that they act responsibly when it comes to romantic relationships. Adults and teens should know that even just one unprotected sexual encounter can result in pregnancy or a sexually transmitted disease.
Therefore, they must be instructed in this aspect and the family, the school and the community must be involved in the educational work, as an entity. From the humanistic approach, sexuality is an inherent condition of the human being, it is much more than sexual relations or genitalia.
Saavedra Moredo D, 28 expresses that the early initiation of sexual relations is a problem, although with the biological development of adolescents this psychological part awakens and they move towards early sexual relations, although society also intervenes in this determination. Many of the girls or adolescents who come there are dragged by the group, without failing to exclude the responsibility of the family, which often causes it due to lack or poor communication. Some do not attend obstetrics-gynecology consultations just because they are pregnant, but because they are infected with sexually transmitted diseases that, once acquired, infect their partners if they do not protect themselves and they are people who, when immunosuppressed, have relapses, such as when it comes to having children, in addition to the fact that the constant change of partner leads to all these health difficulties and cervical-uterine cancer. Therefore, she points out that the ideal would be for them not to have sexual relations at those ages, but if they have already done so, it is necessary to attend to them periodically.
It also calls for adequate communication with adolescents, without fear or taboos, so that they know what they will be exposed to if it involves sexual relations. It would be ideal to make them understand that sexual relations are pleasurable when practiced for love, not for sport, and if despite this they decide to submit to the risk, they should protect themselves from both unwanted pregnancies and sexually transmitted diseases.
CONCLUSIONS
Educational actions on sexuality in adolescence allow young people to make informed decisions about their sexuality and health, prepare for life and improve their behavior towards responsible modes of action, thereby managing to preserve health and quality of life.
The work of the actors responsible for training adolescents, that is, the family, school and community, should not be aimed at depriving adolescents of the right to choose the ways of living their sexuality, but should be aimed at enabling them to achieve a choice that does not harm their social projections because being inserted in society, they must be aware and responsible for their individual and group behaviors and attitudes.
The Government of Mexico is preparing to inaugurate a “megapharmacy” that, according to President Andrés Manuel López Obrador , will have all the existing medications and will be able to supply in 24 hours to public health institutions that require it. . However, the plan raises doubts among specialists consulted by CNN, who question whether it will work as the Executive promises.
López Obrador spoke about the megapharmacy during his daily conferences in recent weeks. In that of November 27, he said that to start it up, his administration bought warehouses from the Liverpool department stores – located in the municipality of Huehuetoca in the central State of Mexico – for which, he says, he paid around 2,000 million pesos, about US $117.6 million.
“We are talking about like five covered bases, imagine, to have all the medicines,” the president explained. They have already given us the facilities, it has already been agreed that it will be paid in full in February, but from now on we are working to adapt it.”
The creation of the megapharmacy is the most recent plan of the López Obrador Government to combat drug shortages, a historical problem of the public health system in Mexico.
According to the Cero Desabasto collective , a group of non-governmental organizations that since 2017 has been collecting information on the supply of medicines in the country, the percentage of medical prescriptions filled varies from one institution to another. In 2022, that percentage reached, according to them, 94.7% in the Mexican Social Security Institute (IMSS), which serves private sector workers and their families; 97.6% in the Institute of Security and Social Services of State Workers (ISSSTE), which serves public officials and, in contrast, it was 74.4% in the hospitals of Petróleos Mexicanos (Pemex), which They serve the employees of the state oil company.
The Government plans to inaugurate the megapharmacy on Friday, December 29 – although the president has said that the date could change – and that the place will be managed by the state company Laboratorios de Biologicos y Reagents de México (Birmex), a first aspect that raises questions. by health policy specialists.
Frida Romay, coordinator of the Cero Desabasto collective, said that the group is concerned because, in her opinion, Birmex lacks sufficient experience in the distribution of medicines.
Birmex was created in 1999 with the objective of producing vaccines and medical supplies. The distribution of medicines is a task that was assigned only during this six-year term and, until now, the Government has not provided information on how it plans to carry out the distribution.
CNN requested an interview with a representative of the institution to talk about the megapharmacy and what its participation in it will be like, but a response is still awaited. He also requested an interview with the Ministry of Health and is awaiting a response.
Romay said that another concern of Cero Desabasto is that, contrary to what the president promised, it would not be possible to immediately import all existing medications, since health approval for their use in Mexico would require a process that takes from months to years, a point on which the Government has not yet given details.
CNN consulted the regulatory body, the Federal Commission for the Protection against Health Risks (Cofepris), and is awaiting a response.
Added to this is that the distribution of medicines is a complex task and there are parts of the territory that cannot be reached in one day, the specialist added.
“It seems that it is going to be a type of home delivery pharmacy because he (López Obrador) says: ‘No, if they don’t have medicine, in 24 hours what they need will reach the furthest town,’ which also surprises me that I say it because if anyone knows the country, it is him,” said Romay.
Analyst Xavier Tello, a surgeon and specialist in health policies, agrees with this, who in mid-December, in an interview with journalist Carmen Aristegui for CNN, pointed out that the storage and distribution of medicines require conditions and logistics different from those of other products.
He mentioned as an example that there are substances that need to be kept refrigerated at specific temperatures, which represents a challenge for both those who store them and those who distribute them.
“Medicines must be stored with completely different logistics than what the president is proposing (having them stored to take them where they are requested). Medicines are not stored in large places, you cannot have them like cans of tuna in a miscellany. Medicines, first of all, are not available to those who are going to buy them from the manufacturers’ warehouses. The medicines are manufactured in batches that are specifically ordered to be made according to pre-established contracts or the sales forecast that each of the pharmaceutical laboratories will have,” said Tello.
“The fact that you store things does not mean that the final patient, to whom this policy should really be directed, will receive the medicines,” added the specialist, author of the book The tragedy of shortages.
Judith Méndez, a member of the Center for Economic and Budgetary Research (CIEP), also considered that a plan such as the creation of the megapharmacy should go through the analysis of various areas before being launched.
“The issue of megapharmacy, and the health system in general, goes through several challenges that are not only financial. There is the issue of logistics, the issue of governance, the issue of greater efficiency,” he said.
López Obrador affirms—without presenting any evidence—that the main criticisms of his health policies and the purchase and distribution of medicines come from those who previously had distribution contracts with the Government.
The president assures that, with the new measures, his administration will make the purchases that are needed and will guarantee the distribution. Since the six-year term began in 2018, social protests over the lack of medicines for some diseases—such as cancer—have been constant.
One of the most recent occurred on November 16, when a group of patients and their families temporarily blocked one of the entrances to the Mexico City International Airport to demand that access to chemotherapy and radiotherapy be guaranteed. The protesters then said that the drugs were not available in the hospitals where they were treated, a situation that put them at risk.
The opening of the megapharmacy will be added to the works inaugurated in recent weeks by López Obrador, who is less than 10 months away from concluding his mandate. Among the inaugurated projects are a part of the Mayan Train, the Tulum Airport, the Interoceanic Train and the relaunch of the Mexicana de Aviación airline.
Dieting sometimes seems like an American pastime: If you haven’t experienced the “pleasure” of it, chances are your best friend, your little brother, your aunt or someone else in your close circle of family and friends yes he has done it.
It’s probably no coincidence that government statistics show that more than 30% of Americans are overweight and more than 42% are obese. A related government survey found that nearly half of American adults said they had tried to lose weight in the past 12 months. The two main methods were to exercise and eat less, followed by consuming more fruits, vegetables and salads.
People want to lose weight to look a certain way “now,” and they also want to live longer and healthier, with a lower risk of developing serious diseases in the future.
But anyone who has ever dieted will tell you that losing weight is difficult and that long-term weight loss requires sustained effort, which can sometimes seem herculean, even impossible.
A new class of drugs, glucagon -like peptide (GLP-1) receptor agonists , has taken the world by storm because they appear to facilitate weight loss. They often silence the “food noise,” the brain chatter about food that makes it so difficult to maintain those important lifestyle changes.
Their trade names have become household words, seemingly overnight. Ozempic and Wegovy have semaglutide as the active ingredient, while Mounjaro and Zepbound contain tirzepatide.
Originally developed for type 2 diabetes, medications such as semaglutide and tirzetide work by mimicking the hormone glucagon-like peptide 1, which is released in our gut when we eat.
“It is a peptide secreted by the intestine, which normally has a very short action and is degraded by other enzymes in the body very quickly,” Dr. Jorge Moreno, obesity specialist, recently explained to Dr. Sanjay Gupta, chief medical correspondent. from CNN, on the Chasing Life podcast. Moreno, an associate professor of medicine at Yale School of Medicine, treats patients who want to control their weight.
The expert explained that GLP-1 is a nutrient-stimulated hormone that is activated when you eat, signaling to the body that you have just ingested food. “It goes to the area of the brain that is the hypothalamus (…) and tells the brain: ‘You’ve already eaten, stop eating,’” he explained.
The drugs attach to the same receptors as the hormone GLP-1, but are longer acting. “Thus, they keep this mechanism running constantly,” explains Moreno. “Basically, they decrease appetite by signaling to the hypothalamus that you are full.”
Both the hormone and the medications also trigger other actions, such as slowing the movement of food through the intestine and telling the body to release more insulin. Tirzepatide can also bind to the receptors for another related hormone, called GIP for short, making it slightly more potent.
If you are thinking about starting to take one of these medications, Moreno recommends taking these five facts into account.
These medications are not for everyone
At the moment, the weight-loss versions of semaglutide (Wegovy) and tirzetide (Zepbound) are approved to treat people with obesity, not those looking to lose a few pounds.
“Patients should be aware that these are treatments for a chronic disease known as obesity,” Moreno said. “I think it’s important to realize that obesity is a chronic, relapsing disease that requires long-term treatment.”
He said Wegovy and Zepbound are – in US Food and Drug Administration jargon – “indicated” for use in people diagnosed with obesity, or with a body mass index of 30 or greater. They are also Indicated for people with a BMI equal to or greater than 27 who also have weight-related medical conditions, such as type 2 diabetes or hypertension. (Semaglutide, sold as Ozempic, and tirzetide, sold as Mounjaro, are only indicated for people with type 2 diabetes.)
If you haven’t been diagnosed with any of these illnesses, you may find it difficult to get a prescription, let alone have your health insurance cover its high price.
Do they work
These drugs are quite effective in helping many people lose weight. They fill the gap between the first weight loss drugs that, according to Moreno, help to lose an average of between 5% and 10% of body weight, and bariatric surgery, an invasive procedure that, according to Moreno, helps to lose a averages between 25% and 30% of body weight.
“It’s important to know that these medications are effective,” Moreno said. “With semaglutide the average weight loss can be close to 15%. Tirzepatide is reaching bariatric surgery weight loss levels, with a weight loss close to 21%.”
They are also safe
This class of drugs – GLP-1 receptor agonists – has been used since 2005 to treat diabetes, so its safety history is relatively long.
“It’s also important to understand that these are safe medications,” Moreno said. “Yes, like any other medication, these medications have side effects. Most commonly in the patients I see (are) nausea, constipation and acid reflux,” she explained.
“Among the rarest side effects (and by rare I mean less than 1% of cases) is pancreatitis, which is an extremely rare inflammation of the pancreas,” he explained. But he added that, as the popularity of these drugs increases, “a rare occurrence becomes a little more obvious, because (there are) more people using these drugs.”
Treatment requires follow-up
Like any chronic disease, treatment requires collaboration with your doctor.
“Like diabetes, like hypertension, the treatment of obesity requires close monitoring. It is not a one-time conversation with the doctor,” says Moreno.
He recommended following up every month or every two months. “They should definitely follow you closely, because this is a long-term strategy to help you.”
It is not a panacea
“One medication is not going to fix it,” Moreno said, noting that these drugs are just one component of a comprehensive plan to treat obesity.
“Lifestyle is still important,” he said. “It’s time to start exercising. It’s time to start changing some eating patterns that will be beneficial for weight loss. (…) I think that’s really something that patients should take away.”
The first oral pill approved in the United States to treat postpartum depression is now available by prescription, drug makers said.
The US Food and Drug Administration (FDA) approved the treatment, called Zurzuvae, in August. The product, now found in specialty pharmacies, can be shipped directly to patients, Biogen and Sage Therapeutics Inc. said in an announcement Thursday.
However, the drug will cost US$15,900, raising questions about how many people will be able to access it.
Zurzuvae is administered as two 25-milligram capsules per day for 14 days to treat adults with postpartum depression, or PPD, a serious mental illness that can develop in about one in seven new mothers after giving birth.
Drug makers noted in clinical trials that people taking Zurzuvae saw a decrease in their depressive symptoms compared to those taking a placebo, and the reductions were seen within three days. In a Phase 3 clinical study, they lasted at least 45 days.
“Having an option like Zurzuvae that can work on day 15 and improve symptoms in as little as three days has the potential to make a profound difference in the lives of women with PPD,” Dr. Kristina Deligiannidis, professor, said in the announcement. from the Feinstein Institutes of Medical Research in New York, who has been the principal investigator in the national clinical trials that led to the approval of Zurzuvae. “This milestone will hopefully be a catalyst for more systemic change for women with PPD, including a much-needed increase in screening, diagnosis and treatment across all medical specialties.”
Symptoms of postpartum depression can be debilitating and include crying spells, difficulty bonding with the baby, inability to sleep, or feelings of hopelessness. With severe postpartum depression, women are unable to keep up with their daily routines and often have recurring thoughts of suicide, self-harm, or harm to the baby, all very serious symptoms that require immediate evaluation and attention.
“We are committed to working with healthcare providers so that women with PPD do not face this isolating condition alone,” Alisha A. Alaimo, president of Biogen’s North American Organization, said in the announcement. “We are proud to offer the first oral therapy indicated specifically for women with PPD and hope that this milestone will add to growing efforts, at the federal level and among health organizations, to improve maternal mental health care.”
Biogen and Sage said Thursday they launched a patient support program called Zurzuvae For You that includes financial assistance, such as a co-pay assistance program, as well as free medications for people who qualify.
“Innovations only have impact if people can access them, and we will continue to work towards broad and equitable access. Our support programs aim, where possible, to help women with PPD who are prescribed Zurzuvae to have little or no co-payments, and provide the product at no cost to eligible uninsured patients, as we believe that lack of insurance or financial means should not be a barrier to accessing treatment,” said Chris Benecchi, chief commercial officer at Sage Therapeutics, in Thursday’s announcement.
Other options for treating postpartum depression orally are selective serotonin reuptake inhibitors, or SSRIs, antidepressants that “take weeks to take effect and must continue to be taken daily for six to 12 months,” Dr. Katrina Furey said in November. private psychiatrist.
Zurzuvae’s price seems especially high compared to those drugs, Furey said. SSRIs, which include generic versions of drugs like Prozac and Zoloft, typically cost less than $20 a month, according to data from GoodRx.
“It remains to be seen how much insurance companies will cover or require women to ‘fail’ less expensive SSRI treatments before paying for this new treatment,” Furey said. “I hope that is not the case and that its price is not a barrier to access to this treatment.”
However, he noted that the $15,900 price tag is less than half that of a previous Sage postpartum depression drug called Zulresso. With an approximate price of US$35,000, this drug is administered by intravenous infusion over 60 hours in a hospital.
Beet Juice May Help Heart Health for Post-Menopausal Women
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Nadine Greeff/Stocksy United
- A new study showed drinking beet juice daily may improve heart health among postmenopausal women.
- Beet juice stimulates the production of nitric oxide, which promotes better blood flow and circulation.
- When looking for beet juice, choose 100% juice with no additives.
A new study suggests that drinking beet juice daily may enhance blood vessel function more effectively than a placebo. When adopted as a daily habit during postmenopausal years, this improvement may significantly reduce the risk of heart disease in postmenopausal women.
The findings were published this week in Frontiers in Nutrition.
Drinking beet juice daily may help blood vessels
Participants consumed two 2.3-ounce bottles of concentrated beet juice, followed by one bottle every morning for 7 days. After several weeks, they consumed beet juice without nitrate.
To measure vascular function, researchers analyzed blood vessel expansion when participants were and were not drinking the beet juice with nitrate.
Results showed that drinking the beet juice with nitrate daily improved blood flow in comparison to the nitrate-free beet juice.
However, the researchers found that neither treatment stopped the decline in blood vessel function after tissue damage had occurred in postmenopausal women.
The results also suggest that certain protective benefits of beetroot juice nitrate on blood vessels disappear within 24 hours after the last dose. Consistent daily or even more frequent intake of nitrate-rich beetroot juice might be necessary to maintain the protective effects on endothelial function.
This was a small, short-term study. Larger, long-term studies are needed to find the best dose and timing of nitrate intake to promote blood vessel function and heart health in postmenopausal women.
Jocelyn Delgado Spicuzza, PhD, of the Huck Institutes of Life Sciences at the Pennsylvania State University and first author on the study, explained how beet juice can help post-menopausal women.
“Consuming nitrate through plants is a secondary pathway to increase the availability of nitric oxide in the body, a molecule responsible for widening blood vessels to accommodate blood flow and oxygen delivery to organs such as the heart,” Delgado Spicuzza said in an emailed response. “Since estrogen is no longer sufficient to stimulate nitric oxide production in the body naturally following menopause, dietary nitrate can be converted to nitric oxide through the entero-salivary pathway to help maintain healthy blood vessel functioning.”
John Higgins, MD, sports cardiologist at UTHealth Houston, explained that in pre-menopausal women, estrogen has a protective effect on vascular function.
“Postmenopausal women have a higher risk of cardiovascular disease because they lose the protective effect of estrogen on vascular function and nitric oxide production which normally keeps the arteries flexible, fluid, and resistant to plaque formation,” said Higgins. “Other effects of age include postmenopausal women [who] are less active in general and gain weight, both of which are unhealthy.”
Higgins was not involved in the study.
The health benefits of beet juice
Nitrate-rich beet juice promotes the production of systemic nitric oxide and improves endothelial function in older, healthy, and high heart disease-risk populations, Higgins explained.
In addition, it may help:
- lower blood pressure
- reduce LDL or “bad” cholesterol
- improve exercise stamina
- improve muscle strength in people with heart failure
- prevent or reduce fatty deposits from forming in your liver
- support overall health during chemotherapy
Beet’s protective cardiovascular effects
The study showed drinking beet juice specifically impacted blood vessel function. Higgins pointed out that beet juice can help protect cells called endothelial cells that line
Trusted Source
arteries, veins and capillaries.
Beet juice directly targets and improves abnormal endothelial function by stimulating the production of nitric oxide. Through a chain reaction, your body changes nitrates found in beet juice into nitric oxide, which helps with blood flow and blood pressure, Higgins added.
“The vascular endothelium is an important barometer of health and wellness yet is often not discussed because it is out of sight,” Higgins stated. “Abnormal endothelial function is associated with detrimental medical conditions including diabetes, hypertension, cardiovascular disease and some cancers.”
What to look for when buying beet juice
When shopping for beet juice in the store, paying attention to the ingredients is important.
“Look for a good fresh organic beetroot juice with 100% juice and little to no additives, natural juices are generally better than powdered,” said Higgins.
You can also check to make sure there are no added sugars.
Takeaway
Frequent beet juice consumption could boost heart health among postmenopausal women.
Beet juice improves blood vessel function by increasing the amount of nitric oxide in the body.
Exercise Can Help Prevent Bone Loss in People Taking GLP-1 Weight Loss Drugs
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New research finds that exercise can help protect against bone loss while taking GLP-1 drugs for weight loss. Westend61/Getty Images
- People who were treated with the GLP-1 drug liraglutide and did an exercise program lost weight and body fat but were able to preserve their bone health.
- Both liraglutide and exercise helped people maintain weight loss, but exercise minimized the loss of bone density.
- Other research shows that certain types of exercise can strengthen bones, even in people not trying to lose weight.
Losing weight can help people who are living with obesity or overweight and reduce their risk of type 2 diabetes, sleep apnea, heart disease, and other health issues. But weight loss can also lead to bone loss.
This is a concern as more people are taking GLP-1 receptor agonists such as Ozempic, Wegovy, and Zepbound to help them lose weight.
“Bone mineral density should be a serious consideration, given that we reach our peak bone mass by age 30 and then start to lose bone mass as we move beyond our 30s,” said Jennifer Sacheck-Ward, PhD, a professor of prevention and wellness at George Washington University’s Milken Institute School of Public Health.
“If taking GLP-1 receptor agonists accelerates this loss, then we will have more individuals who are at increased risk of serious fractures, and at younger ages,” she told Healthline.
New research, though, suggests that exercise can help preserve bone health in people being treated with a GLP-1 drug.
In the study, researchers found that people who were treated for a year with liraglutide (sold under the brand names Saxenda and Victoza) and did a program of moderate- to-vigorous-intensity exercise had similar changes in bone mineral density as those who didn’t undergo any treatment.
This was despite people in the combination liraglutide and exercise group losing more weight than people treated with liraglutide alone or exercise alone.
The study was published June 25 in JAMA Network Open
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.
GLP-1 drugs and bone density
The study was carried out from 2016 through 2019 in Denmark. It included 195 people ages 18 to 65 who were living with obesity but not diabetes. The average age of participants was 43, and nearly two-thirds were female.
Participants first followed a low calorie diet for 8 weeks, which provided 800 calories per day.
In general, adults not trying to lose weight need around 1,600 to 3,000 calories per day, although this varies depending on factors such as age, sex, size and activity level.
Next, researchers randomly assigned people to one of four groups for 52 weeks: a moderate- to vigorous-intensity exercise program, daily injections of liraglutide, a combination of exercise and liraglutide, or the non-treatment (placebo) group.
Participants underwent DEXA scans to measure bone mineral density in their hip, lower spine and forearm. These scans were done before people started the low-calorie diet and again at the end of the 52-week treatment period.
On average, participants lost 29 pounds while on the 8-week low calorie diet. During the 52-week treatment period, people in the placebo group regained weight and lost 15 pounds overall.
Those in the exercise and liraglutide groups maintained their weight loss (25 to 30 pounds overall), and people in the combination group lost additional weight (37 pounds overall).
The combination group also had larger amounts of fat loss compared to the other groups.
In addition, the groups saw different changes in bone mineral density. In the combination exercise and liraglutide group, bone mineral density in the hip and lower spine was similar to the placebo group — meaning this group maintained bone health.
The liraglutide group saw a greater decrease in bone mineral density in the hip and lower spine compared to the exercise group. This suggests that exercise can help prevent bone loss.
Also, both the exercise and combination groups saw an increase in bone mineral density in the forearm.
One limitation of the study is that researchers excluded people over age 65 and those with other chronic health conditions. Thus, the researchers write that the results may not apply to people with diabetes or older adults.
Exercise is recommended for better bone health
Spencer Nadolsky, DO, an obesity and lipid specialist and medical director of WeightWatchers, said loss of bone mineral density is always a concern when intentionally losing weight.
But “I wouldn’t be concerned about GLP-1 medicines causing more than expected losses in bone densities with the amount of weight lost,” he told Healthline.
“Having said that, I always recommend resistance training for those who are trying to intentionally lose weight in order to minimize bone loss,” he said.
This is particularly true for people using a GLP-1 drug because they are so effective at helping people lose weight, he said. He also pointed out that newer GLP-1 drugs, such as semaglutide and tirzepatide, are even more effective at promoting weight loss.
The new study’s results fit with other research showing that exercise can help preserve bone health in people who lose weight by cutting calories. In particular, heavy resistance or high impact exercise may have the largest effect on bone health.
Sacheck-Ward said the new study shows that there is a healthy way to lose weight with the use of GLP-1 drugs while preserving bone health.
However, she still has some concerns, “given the reality that the majority of Americans do not engage in the amount of physical activity recommended by the Physical Activity Guidelines for Americans,” she said.
She also pointed out that people in the exercise group lost a similar amount of weight as those in the liraglutide group — but the exercise group maintained their bone mineral density.
“This should be a serious consideration, especially given the natural loss of bone mass as we progress past our 30s and 40s and with bone fractures posing a significant risk for mortality in older age,” she said.
“Why not choose exercise then, without the side effects [of a GLP-1 drug], and with the bigger bang for our buck on many aspects of our health?” she said.
Takeaway
In a new study, participants followed an 8-week low-calorie diet to lose weight. This was followed by 52 weeks of one of four interventions: treatment with the GLP-1 drug liraglutide, an exercise program, a combination of liraglutide and exercise, or a placebo group.
The combination group lost the most weight and body fat over the course of the study but had similar changes in bone mineral density to those who didn’t undergo treatment.
Both exercise and liraglutide alone led to similar amounts of weight loss, but the liraglutide group had larger amounts of bone loss. Other research shows that certain types of exercise can strengthen the bones.
Genetic Tests Can Help Determine Who is at Risk of Dying from Prostate Cancer
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A new study finds that lifestyle changes can help reduce the risk of dying by prostate cancer. FG Trade/Getty Images
- Genetic profiling can identify those most at risk of developing prostate cancer.
- A new study estimates how early interventions in at-risk populations might impact early death from the disease.
- They find that lifestyle changes, like reducing smoking and maintaining a healthy weight, in these individuals could prevent thousands of prostate cancer deaths in the United States.
A new study finds there may be a better way to identify people at risk of dying due to prostate cancer.
According to the study published July 3 in JAMA Network Open
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, measuring genetic risk can help identify people with an increased risk of dying from prostate cancer.
Researchers argue that this type of screening can help physicians target individuals with an increased mortality risk and encourage them to make lifestyle changes.
The scientists calculate that this approach could cut prostate cancer deaths in at-risk individuals by one-third.
Who is at risk of dying from prostate cancer?
Prostate cancer causes almost 400,000 deaths each year, globally. Although it mostly affects older adults, according to the authors of the new study, around one-third of men who die from prostate cancer die before 75.
One way to identify men at risk of prostate cancer is by calculating their polygenic risk score (PRS). In short, this method helps scientists spot gene variants that increase an individual’s risk of developing
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prostate cancer or dying
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from it.
According to the new study, men whose PRS is in the top 10% have a 40–50% chance of developing prostate cancer in their lifetime. The study researchers say this would be a good population to target with lifestyle advice that may reduce the severity of the disease.
Decreasing your prostate cancer risk
Risk factors for prostate cancer can be nonmodifiable, in other words, individuals have no control over them. Or risk factors can be modifiable, meaning changes in lifestyle can decrease the risk of developing cancer.
Healthline spoke with Trevor Royce, MD, a radiation oncologist, adjunct faculty with the Department of Radiation Oncology at Wake Forest School of Medicine, and senior medical director at the precision medicine company Artera.
Royce pointed out that non-modifiable risk factors include:
However, some risk factors are modifiable. These include:
There is some evidence that men with a higher risk of developing prostate cancer — for instance, those with a higher PRS — may benefit most from lifestyle interventions.
1 in 3 early prostate cancer deaths may be preventable
To investigate whether prevention can help reduce the mortality risk for people with genetic risk, the scientists accessed information from almost 20,000 people in the U.S. and Sweden and followed them for around 20 years. All subjects were prostate cancer-free at the start of the study.
The researchers also accessed their genetic data and information about their lifestyle and diet. By combining smoking status, exercise levels, body weight, and dietary factors, the researchers gave each individual a healthy lifestyle score. They also calculated their polygenic risk score (PRS) which factors in genetic markers for prostate cancer.
During the study’s follow-up, there were 444 deaths from prostate cancer. The analysis showed that both genetic and lifestyle factors increased the risk of death from prostate cancer.
Death before 75 was considered an early death, and deaths after 75 were deemed late.
Compared with individuals with a low PRS, those with a high score had a 3-fold increased risk of early death from prostate cancer and a 2-fold increased risk of late death from prostate cancer.
In further analyses, the authors showed that an unhealthy lifestyle only appeared to increase the rate of prostate cancer death among men with a higher PRS. In other words, lifestyle factors seemed less important for people with a lower genetic risk.
The lifetime risk of prostate cancer death was lowest for men with a lower genetic risk: 0.6%–1.3%. Men in the top 25% of PRS scores had a risk of 3.1%–4.9%. Overall, the highest risk was in participants with both a high PRS and an unhealthy lifestyle.
When the researchers analyzed early cancer deaths — before the age of 75 — they found that most of these deaths (88%) were individuals with a high genetic risk score.
They also estimate that lifestyle modifications could prevent many of these deaths:
“Importantly, we estimated that approximately one-third of early prostate cancer deaths among men in this group may be preventable through behaviors associated with a healthy lifestyle.”
The importance of lifestyle factors in prostate cancer
Healthline spoke with Jeffrey S. Yoshida, MD, the medical director of urologic surgery at City of Hope Orange County in Irvine, CA.
“We know that the best way to stop cancer is to prevent it in the first place. Certain lifestyle factors can impact your risk of developing cancer and adopting healthy habits has been shown to reduce the risk of prostate cancer,” Yoshida said.
“I can’t emphasize enough how essential a healthy lifestyle is for good prostate health,” he continued. “Research has shown that nutrition plays a key role in reducing prostate cancer risk.”
He suggests reducing intake of processed meat and saturated fat, while upping fruit and vegetable intake.
Limitations and the future
The current study does have certain limitations. For instance, they only had information about participants’ lifestyles at the time they joined the study — people’s habits and diets can change significantly over the years.
Speaking with Healthline, S. Adam Ramin, MD, board-certified urologist, urologic oncologist, and medical director of Urology Cancer Specialists in Los Angeles, CA, said, “this study does not address how lifestyle changes can reduce the chances of developing prostate cancer.” Rather, it focuses on reducing the chance of dying from prostate cancer.
Ramin said he is positive about the findings:
“Studies like the above help screen for those men with higher risk prostate cancer and help lower the risk of death from these cancers. They also support our efforts in promoting healthy eating, exercising, and lifestyle changes for our patients.”
We also spoke with Przemyslaw Twardowski, MD, who was not involved in the study.
Twardowski is a board-certified medical oncologist, a professor of medical oncology, and director of clinical research in the Department of Urology and Urologic Oncology at Providence Saint John’s Cancer Institute in Santa Monica, CA.
“It is assumed that addressing these modifiable lifestyle factors would reduce the risk of developing potentially fatal prostate cancer,” he told us, “although at this point, this has to be treated as a viable hypothesis and not a conclusive proof,” Twardowski said.
However, he believes these results will “be helpful in earlier detection of cancer by more aggressive screening of high-risk individuals but also lifestyle intervention.” As important as genetics are,” he continued, “modifiable factors also play a role, and addressing them can be emphasized in our patient counseling.”
The issue of accessibility and the path ahead
The cost of genetic tests may also be an issue if oncologists decide that this testing should be rolled out more broadly. “In general, though, genetic testing is becoming widely accessible and affordable as prices of these tests have come down dramatically in recent years,” Twardowski told Healthline.
However, according to Ramin, currently “there is no known standardized test that specifically tests for the 400 genes that are examined in the PRS. At this point, PRS is more of a research tool than a validated laboratory test.”
Overall, the authors conclude that “Implementing interventions among men at increased genetic risk may substantially reduce the number of early deaths due to prostate cancer.”
In the meantime, Royce provided this advice: “One of the most important things men can do is talk to their doctors about their prostate cancer risk and go for their recommended screenings.”
“Early detection can impact cancer survival,” he said.
Takeaway
A recent study finds that the vast majority of early prostate cancer deaths are in people with a high genetic risk. They also conclude that around one-third of these deaths could be avoided with lifestyle changes, including a healthy diet, exercise, and avoiding tobacco.
Beet Juice May Help Heart Health for Post-Menopausal Women
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Nadine Greeff/Stocksy United
- A new study showed drinking beet juice daily may improve heart health among postmenopausal women.
- Beet juice stimulates the production of nitric oxide, which promotes better blood flow and circulation.
- When looking for beet juice, choose 100% juice with no additives.
A new study suggests that drinking beet juice daily may enhance blood vessel function more effectively than a placebo. When adopted as a daily habit during postmenopausal years, this improvement may significantly reduce the risk of heart disease in postmenopausal women.
The findings were published this week in Frontiers in Nutrition.
Drinking beet juice daily may help blood vessels
Participants consumed two 2.3-ounce bottles of concentrated beet juice, followed by one bottle every morning for 7 days. After several weeks, they consumed beet juice without nitrate.
To measure vascular function, researchers analyzed blood vessel expansion when participants were and were not drinking the beet juice with nitrate.
Results showed that drinking the beet juice with nitrate daily improved blood flow in comparison to the nitrate-free beet juice.
However, the researchers found that neither treatment stopped the decline in blood vessel function after tissue damage had occurred in postmenopausal women.
The results also suggest that certain protective benefits of beetroot juice nitrate on blood vessels disappear within 24 hours after the last dose. Consistent daily or even more frequent intake of nitrate-rich beetroot juice might be necessary to maintain the protective effects on endothelial function.
This was a small, short-term study. Larger, long-term studies are needed to find the best dose and timing of nitrate intake to promote blood vessel function and heart health in postmenopausal women.
Jocelyn Delgado Spicuzza, PhD, of the Huck Institutes of Life Sciences at the Pennsylvania State University and first author on the study, explained how beet juice can help post-menopausal women.
“Consuming nitrate through plants is a secondary pathway to increase the availability of nitric oxide in the body, a molecule responsible for widening blood vessels to accommodate blood flow and oxygen delivery to organs such as the heart,” Delgado Spicuzza said in an emailed response. “Since estrogen is no longer sufficient to stimulate nitric oxide production in the body naturally following menopause, dietary nitrate can be converted to nitric oxide through the entero-salivary pathway to help maintain healthy blood vessel functioning.”
John Higgins, MD, sports cardiologist at UTHealth Houston, explained that in pre-menopausal women, estrogen has a protective effect on vascular function.
“Postmenopausal women have a higher risk of cardiovascular disease because they lose the protective effect of estrogen on vascular function and nitric oxide production which normally keeps the arteries flexible, fluid, and resistant to plaque formation,” said Higgins. “Other effects of age include postmenopausal women [who] are less active in general and gain weight, both of which are unhealthy.”
Higgins was not involved in the study.
The health benefits of beet juice
Nitrate-rich beet juice promotes the production of systemic nitric oxide and improves endothelial function in older, healthy, and high heart disease-risk populations, Higgins explained.
In addition, it may help:
- lower blood pressure
- reduce LDL or “bad” cholesterol
- improve exercise stamina
- improve muscle strength in people with heart failure
- prevent or reduce fatty deposits from forming in your liver
- support overall health during chemotherapy
Beet’s protective cardiovascular effects
The study showed drinking beet juice specifically impacted blood vessel function. Higgins pointed out that beet juice can help protect cells called endothelial cells that line
Trusted Source
arteries, veins and capillaries.
Beet juice directly targets and improves abnormal endothelial function by stimulating the production of nitric oxide. Through a chain reaction, your body changes nitrates found in beet juice into nitric oxide, which helps with blood flow and blood pressure, Higgins added.
“The vascular endothelium is an important barometer of health and wellness yet is often not discussed because it is out of sight,” Higgins stated. “Abnormal endothelial function is associated with detrimental medical conditions including diabetes, hypertension, cardiovascular disease and some cancers.”
What to look for when buying beet juice
When shopping for beet juice in the store, paying attention to the ingredients is important.
“Look for a good fresh organic beetroot juice with 100% juice and little to no additives, natural juices are generally better than powdered,” said Higgins.
You can also check to make sure there are no added sugars.
Takeaway
Frequent beet juice consumption could boost heart health among postmenopausal women.
Beet juice improves blood vessel function by increasing the amount of nitric oxide in the body.
Why Most Plant-Based Meat Alternatives Are Healthier Than Real Meat
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New research suggests that most plant-based meat alternatives are healthier for your heart than the real thing. Anastasiya Mihailovna/Getty Images
- A new study indicates that plant-based meats can be good for your heart.
- They were found to be linked with reduced cardiovascular risk factors.
- However, another says ultra-processed plant-based foods appear to increase risk.
- The discrepancy may lie in whether foods are high in sodium, saturated fat, and sugar.
- It’s important to read labels on processed plant-based foods to avoid these.
While one recent study indicates that plant-based ultra-processed foods might increase the risk of heart disease and early death, a systematic review and meta-analysis, including 12 controlled trials, published in the Canadian Journal of Cardiology suggests that plant-based meat alternatives (PBMAs) might be an exception, actually helping to improve cardiovascular health.
According to the study, while the nutritional profiles of various PBMAs vary widely, overall, they have characteristics that make them heart-healthy.
The researchers also found studies showing that PBMAs could improve certain cardiovascular risk factors, including total cholesterol, LDL, apolipoprotein B-100 (a form of LDL implicated in inherited forms of high cholesterol), and body weight.
They did note, however, that more studies are needed to conclude what the effects on heart health will be long-term.
Why is plant-based meat better for your heart?
Commenting on the study, John Higgins, MD, sports cardiologist at UTHealth Houston, explained that plant-based meat has less saturated fat and more fiber per serving than regular meat.
Saturated fat is significant because it raises low-density lipoprotein cholesterol (LDL), which is often thought of as being the “bad” cholesterol. High levels of LDL can lead to clogged arteries. Polyunsaturated fat, however, has the opposite effect.
Fiber, especially the soluble variety, binds with cholesterol, helping to shuttle it out of the body.
However, he noted that there are other potential factors at work as well. PBMAs can lead to a lowering of trimethylamine N-oxide (TMAO), which is a molecule that may be a risk factor for heart disease.
“Also, cardiovascular harm from traditional meat and egg yolks is not only due to high cholesterol in both and additionally high saturated fats in red meat,” said Higgins, “but also both elevate plasma levels of toxic metabolites of the intestinal microbiome including trimethylamine N-oxide (TMAO).”
Why do recent studies seem to contradict each other?
Michael O. McKinney, MD, a physician, and nutritionist with Health Outlook, told Healthline that the apparent contradiction between this study and another recent study, which found that plant-based ultra-processed foods (a category that can include plant-based meat) reside in “the ingredients as well as the general nutritional profile” of these foods.
“[E]ven though many ultra-processed foods have unhealthy additives like high levels of sodium, sugar and unhealthy fats, plant-based meats developed for health do not contain these components,” he explained.
However, McKinney added that plant-based meats can be divided into two categories: those with whole ingredients and those heavily processed with artificial additives. So, some plant-based meats may be healthier than others.
What should you look for when buying plant-based meats?
McKinney advises paying close attention to the ingredient list to choose the plant-based meat that is healthiest for your heart.
“Opt for products with whole food ingredients instead of added sugars,” he said.
He also recommends looking for products that have less sodium in order to keep your blood pressure in check.
McKinney further noted that some plant-based meats can actually be high in saturated fat if they are made with coconut or palm oil.
Additionally, he suggests looking at the fiber content since it is also good for heart health.
Finally, McKinney recommends avoiding added sugars. “These are unnecessary and unhealthy, as some processed foods may contain sugars to enhance taste,” he said.
Higgins additionally explained that a diet with regular meat can also be good for your heart if you opt for leaner choices.
“In fact, the Mediterranean diet is also considered heart healthy and includes occasional red meat as well as more frequent lean chicken and fish,” he said.
You can also substitute plant-based foods like fruits, vegetables, whole grains, and nuts in place of meat. These foods can help lower your cholesterol and reduce your risk of heart disease, said Higgins.
Takeaway
A new study has found that plant-based meats can be healthier for your heart than regular meat.
However, another recent study found that ultra-processed plant-based foods — including plant-based meats — can actually increase heart disease risk.
Experts say the seeming contradiction may be explained by the fact that many ultra-processed foods contain high amounts of sodium, sugar, and unhealthy fats.
Plant-based meats designed with health in mind do not contain these ingredients.
When selecting plant-based meats, check the label for their sodium, saturated fat, sugar, and fiber content.
Alternatively, a diet rich in whole plant-based foods with occasional lean meat can also be good for your heart.
7 Widespread Myths About Intermittent Fasting Debunked by Dieticians
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Dieticians debunk seven widespread myths about the effectiveness and health risks associated with intermittent fasting. Photography by Aya Brackett
- Intermittent fasting is an eating strategy that some research suggests could aid in weight loss.
- New research from the University of Illinois Chicago used data to debunk common myths about intermittent fasting.
- Dietitians say commonly believed claims about intermittent fasting often require more nuance.
While some eating strategies, like the Mediterranean diet, have broad support, others remain the subject of scrutiny and, at times, conflicting (and inaccurate) information.
Researchers at the University of Chicago Illinois believe intermittent fasting is one of them.
In a new article
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published in Nature Reviews Endocrinology on June 19, they sought to debunk what they concluded are common “myths” about the eating plan. These myths include intermittent fasting’s role in causing unhealthy diets, eating disorders, affecting lean muscle mass, and fertility issues.
Even the term “intermittent fasting” is misleading, says one registered dietitian.
“The diet sounds like it involves fasting intermittently — at irregular intervals — but most protocols require you to fast regularly,” says Destini Moody, RD, a registered dietitian with Garage Gym Reviews.
The new report’s authors included research on two types of intermittent fasting: alternate-day (switching between days of consuming a limited number of calories and days of eating as they please) and time-restricted (eating as desired during a four—to 10-hour window).
While the authors who conducted the latest study concluded both types were safe and that four commonly held ideas were untrue, Healthline spoke with additional health experts to discuss the latest research.
They provided more nuance to better explain the researchers’ reasoning behind their conclusions and expanded on the latest science to help debunk 7 commonly believed myths about intermittent fasting.
Myth: Intermittent fasting affects sex hormones
The authors cited research, including a 2024 study
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of 90 adults living with obesity, that indicated intermittent fasting did not negatively affect sex hormones. The study also suggested that it may decrease testosterone and increase SHBG levels in people with PCOS, improving the condition.
On the latter point about PCOS, one dietitian says the new research is promising (but cautions it’s early).
“Preliminary findings on using intermittent fasting as a strategy for women with PCOS to regulate hyperandrogenism are promising,” says Allie Echeverria, MS, RD, LD. “Androgens are male sex hormones. Women naturally also have androgens, but women with hyperandrogenism have excessive levels.”
Generally, dietitians and research, including a 2021 review
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, indicate that calorie restriction that prompts under or malnutrition can harm fertility, specifically estrogen.
Moody says intermittent fasting’s effects on sex hormone levels are “contingent on the fact that the dieter is still taking care to eat sufficient calories within their eating window.”
Moody adds that a sign of undernutrition and eating disorders is the loss of a menstrual cycle, which can be detrimental to reproductive and overall health.
Overall, one dietitian calls the current evidence far from conclusive.
“it is very important to note that there is still very limited evidence on both female and male sex hormones being affected by intermittent fasting,” says Courtney Pelitera, MS, RD, CNSC, a registered dietitian with Top Nutrition Coaching. “Many of the trials completed have small sample sizes, often less than 100 people and during a shorter duration of time.”
Myth: Intermittent fasting causes excessive muscle mass loss
Researchers cited studies that suggested that people lost the same amount of lean muscle mass regardless of whether they were fasting or following another diet. For instance, a 2022 meta-analysis of randomized trials
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compared people who restricted calories each day and those using intermittent fasting. The data suggested that 75% of weight loss could be chalked up to fat tissue, while the remaining 25% was lean mass, regardless of the diet strategy.
The new report’s authors added that resistance training and higher protein intake could help lower the odds of lean muscle mass loss.
“Any healthy weight loss diet that provides adequate protein and strength training will help to preserve lean muscle mass,” says Pelitera.
Myth: Intermittent fasting will affect your diet quality
Authors suggest that intermittent fasting does not cause unhealthy diet quality. Authors cited one review of randomized control trials published in 2024 that indicated that intake of the following indicators of diet quality did not change in people adhering to shorter eating windows (4 to 6 hours) and longer ones (8 to 10 hours):
- Fiber
- Protein
- Cholesterol
- Total fat
- Carbohydrates
- Sugar
- Saturated fat
- Fiber
- Sodium
- Caffeine
What might this mean? It’s currently unclear, Moody says.
“If it means the person had a poor diet prior…then intermittent fasting is unlikely to make their diet worse — it simply changes the time period in which they consume their nutrient-poor diet,” Moody says.
“Furthermore, if the person’s diet is nutritious before IF, one could agree that starting fasting is unlikely to steer them toward poor diet choices,” she says. “While researchers are correct in debunking this myth, it must be stressed that those going into intermittent fasting with a poor diet can’t expect the practice of IF to improve diet quality on its own.”
Myth: Intermittent fasting can cause eating disorders
Of the four claims made by researchers, dietitians arguably stressed the need for the most caution with this one.
Researchers cited a 2023 systemic review
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and a 2019 doctoral thesis. The latter followed 86 people for four weeks and suggested that intermittent fasting didn’t cause eating disorders.
The authors suggested that healthy adults who used intermittent fasting tended to report fewer food cravings, binge-eating behaviors, weight concerns, and anxiety about appearance. People with a history of eating disorders were screened out. The authors wrote — and the dietitians we spoke with also noted — that participants generally started from a low risk of developing one in the first place.
“Short-term studies suggesting intermittent fasting doesn’t cause eating disorders are limited in scope,” says Emily Van Eck, MS, RDN. “Eating disorders typically develop over longer periods than these studies cover. The study cited is only four weeks long.”
As for the reports of body image and weight concerns?
“[It] is hardly surprising,” Van Eck says. “The act of following a diet plan eases anxiety about food and body size. Many who later develop an eating disorder were able to stick with some — if not many — diets for a short term before their eating disorder developed.”
Myth: Intermittent fasting can “cure” type 2 diabetes
A 2023 randomized control trial suggested that intermittent fasting might help people with type 2 diabetes achieve remission, which goes against the idea that the disease is chronic and lifelong. However, Van Eck says more research is needed.
“The study mentioned here was only three months long and, therefore, does not provide any significant information about people’s ability to stick to this regimen long term or their ability to improve their blood sugar long term,” Van Eck says.
That said, doctors, health organizations, and dietitians generally agree that weight management is a crucial component of diabetes management (but there’s not enough conclusive evidence to support the idea that it’s a “cure”).
Additionally, IF has shown
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improvements in reducing insulting resistance and improving insulin sensitivity along with improving blood sugar parameters.
“We know that weight control and weight loss can help with the management of type 2 diabetes,” Pelitera says. “Intermittent fasting often leads to calorie restriction, which results in weight loss. As far as reversing the disease, there are many different things that would factor into this [and it is] far more complicated than a specific eating window. Quality of diet and increased [intake] of fruits and vegetables would be the first place to start. Adequate hydration, fiber, and consistent regular physical activity are going to play major roles as well.”
Myth: Intermittent fasting can lead to long-term weight loss
A small randomized control trial of 90 people with obesity compared people who did not count calories but followed time-restricted eating from noon to 8 p.m. to a control group who ate for 10 or more hours per day.
Another group of people in the study restricted calories by 25%. Only 77 people completed the one-year study.
The data indicated that the time-restricted plan produced more weight loss than the control but was not more productive than restricting calories in a racially diverse group.
However, dietitians say that more than a one-year assessment period is needed to draw conclusions about the link between long-term weight loss and intermittent fasting.
“The study cited is small and not very well designed, so one should take the findings with a grain of salt,” Moody says. “That said, it is very possible that IF can lead to long-term weight loss. However, this is the most likely if the fasting is accompanied by comprehensive nutrition education and the supervision/regular counseling of a registered dietitian.”
“If weight loss is to be sustained long term, knowing how to adjust one’s diet to prevent weight regain once IF ceases is critical,” she adds.
Myth: Intermittent fasting is safe for everyone
The new report concludes that intermittent fasting is generally safe, but dietitians emphasize the need for nuance.
Van Eck pointed out that intensive weight loss could increase the risk of all-cause or cardiovascular mortality in people with Type 2 diabetes.
Moody and Pelitera also advised people living with type 1 or 2 diabetes to seek medical advice, regardless of the recent study that suggested that intermittent fasting could “reverse” type 2 diabetes.
“These patients were in a clinical setting under constant monitoring by scientists where safety could be assured,” Moody says. “Otherwise, dangerous lows in blood glucose and other medication-related dangers can occur.”
Moody also advises against following intermittent fasting if you are:
- Pregnant
- Lactating
- Under 18
- Take prescription medications that require regular food intake
- Have a history of eating disorders
Pelitera does not recommend IF to people with kidney disease or who have other conditions that require appropriate levels of specific nutrients, such as sodium, potassium, and phosphorus.
Takeaway
Intermittent fasting is a dietary plan that involves eating during specific windows.
Several myths are commonly believed about the safety and efficacy of intermittent fasting.
These myths included that intermittent fasting could cause adverse effects on sex hormones (and fertility), muscle mass loss, unhealthy diet, and eating disorders.
Intermittent fasting is not safe for everyone, including people with certain conditions or who are pregnant or lactating.
Intermittent fasting research is still limited and hasn’t been conducted in large populations over a long term. It’s wise to speak with a healthcare professional about whether this diet is best for you before beginning.
Wegovy May Cause Greater Weight Loss in Women Than
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New research found that females living with obesity and heart failure lost more weight taking the GLP-1 drug Wegovy than their male counterparts with the same conditions. Luis Alvarez/Getty Images
- A new study has found that Wegovy helped women lose more weight than men.
- Metabolism, fat patterns, social pressures, or genetics might explain the difference.
- However, both experienced the same improvement in heart failure symptoms.
- It is thought that obesity might cause the type of heart failure studied.
- Experts say Wegovy could potentially reduce women’s risk of death from heart disease.
A new study published in the Journal of the American College of Cardiology found the GLP-1 drug Wegovy (semaglutide) helped females living with heart failure with preserved ejection fraction (HFpEF) lose more weight than their male counterparts.
Heart failure is a medical condition in which the heart can no longer pump blood as efficiently as it should. Those with HFpEF have hearts that pump normally but are stiff, so they can’t function the way they should.
There is growing evidence that HFpEF is caused by obesity. However, females have a greater risk of developing this condition.
The study also reported that while females lost more weight, both males and females experienced about the same improvement in their heart failure symptoms.
Wegovy causes greater weight loss but not more benefit
The study, which included two trials, involved 1,145 people with HFpEF. Some had diabetes, while others did not.
About half the study participants were females. Upon analysis of the data, it was found that they had a higher body mass index (BMI) as well as worse heart failure symptoms.
They were also less likely to have abnormal heart rhythm or coronary artery disease in comparison to the males.
People in the study were given either 2.4 milligrams of Wegovy or a placebo once per week. This treatment extended over a period of one year (52 weeks).
The researchers reported that the females lost a larger percentage of their body weight over the course of the study (9.6% versus 7.2%),
However, the benefits to their heart failure symptoms appeared to be virtually the same. Both males and females improved by about 7.5 points on a 100-point scale.
According to reporting by Reuters, the scientists found this outcome to be “surprising” since they expected to see greater improvements in symptoms with more weight loss.
Why Wegovy might help females lose more weight
Dr. John Lowe, a Physician at Restore Care, commented on the study, saying that this difference between the sexes could be explained by metabolism as well as hormonal profiles.
“As a general rule, females have more fat in their bodies, and it is distributed in a different way, which may respond to the mechanisms of action of this medication better,” he said.
Lowe went on to point out that research has shown that females often react differently in weight loss trials due to “diverse prompting factors and social pressures.”
“[T]hese factors could increase the chances of adherence to treatment protocols and lifestyle changes, thus enhancing this drug’s effectiveness,” he suggested.
Lowe added that pharmacogenomics studies show that genetic variations can also affect how individuals react to a medication. This might account for the differences, he said.
How Wegovy might reduce the risk of heart disease in females
Dr. Michael O. McKinney, a physician and nutritionist with Healthy Outlook, commented on the study, saying that obesity is a major risk factor for developing cardiovascular disease.
Additionally, heart disease is the leading cause of death for males and females.
“Wegovy could play a central role in mitigating this risk through weight reduction for women suffering from obesity,” he said. “Losing weight helps to mitigate several cardiovascular risk factors such as decreased blood pressure levels, cholesterol and inflammation.”
McKinney went on to discuss the fact that weight loss in females living with obesity and heart disease can improve the management of their condition as well as reverse some of the consequences of carrying excess pounds.
“[I]f it works better in women than men, then Wegovy could be an amazing strategy for such patients toward effective control of their body weight, thereby reducing the chances of them having heart problems in the future,” he said.
McKinnney further described the findings of the study as “promising,” especially for females in at-risk groups.
“This means that targeting efficient strategies toward achieving what would optimize female physiological functions will highly contribute to a better health system by reducing mortality rates due to heart disease among women,” he concluded.
Takeaway
A new study has found that females with obesity and heart failure with preserved ejection fraction lost more weight than males when using the GLP-1 drug Wegovy.
Both males and females experienced improvements in their heart failure symptoms. However, neither group did better than the other.
Experts say the differences in weight loss between males and females could be due to variations in metabolism, fat distribution, social pressures, or genetics.
However, given the fact that females living with obesity are more prone to this type of heart disease and heart disease is the number one killer for all people, Wegovy has the potential to help reduce the risk of heart disease-related death.
GLP-1 Drugs Like Ozempic May Reduce Risk of These 10 Cancers
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A study finds that people with type 2 diabetes who took semaglutide were less likely to develop certain cancers. Luis Alvarez/Getty Images Photo
- New research finds that people with type 2 diabetes, who take semaglutide, may be less likely to develop certain forms of cancer.
- The researchers studied 13 cancers linked to obesity. They found that people on semaglutide had a decreased risk of developing 10 of these cancers.
- Experts say that more research is needed.
New research published July 5 in the journal of the American Medical Association
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has found evidence that the use of semaglutide medications, like Ozempic and Wegovy may help reduce the risk of obesity-associated cancers in people with type 2 diabetes.
Reduced risk of 10 obesity-linked cancers
In the study, researchers studied 13 cancers linked to obesity.
They found people taking semaglutide had less risk of developing 10 of these obesity-associated cancers. These cancers included esophageal, colorectal, endometrial, gallbladder, kidney, liver, ovarian, and pancreatic cancer, plus meningioma and multiple myeloma.
However, semaglutide was not linked to a significantly reduced risk of developing thyroid, stomach, or breast cancer.
Yoni Resnick, PharmD, the director of pharmacy clinical services with New England Cancer Specialists, says that these results are encouraging.
“It’s exciting to see that, there might be…some smoke as it relates to these medications, potentially reducing the risk of some cancers that have historically been statistically related to obesity,” Resnick said.
The study, which pulled from the medical data of 1,651,452 patients across 13 years, compared those with type 2 diabetes who had been prescribed a GLP-1, insulin, or metformin.
Jennie Stanford, MD an obesity medicine physician for InteliHealth, who previously worked within the University of Pittsburgh Medical Centre system, said we’re just starting to understand how GLP-1 drugs can impact your health.
“I think we’re at the tip of the iceberg when it comes to understanding the benefits of the GLP-1 receptor agonists,” Stanford said. “As we learn more and more about what they’re able to do, I think we’ll be able to see possibilities for using them in dementia, in obesity-associated cancers and other medical problems that are linked back to the same underlying mechanism.”
One of the study’s authors, Lindsey Wang, a student at the Center for Science, Health, and Society, Case Western Reserve University School of Medicine, Cleveland, Ohio said that people using semaglutide did not have a lower risk among all obesity-associated cancers.
“Most notably, we saw a decrease [of] significant risk across most gastrointestinal cancers. So, that goes all the way from your esophagus down to your colon. This is pretty interesting because these cancers usually have a poor prognosis after you are diagnosed with it,” Wang said. “Something that did surprise us a little was that we found no association between using these GLP-1 RA’s [receptor agonists] and your breast cancer risk, which was contrary to our initial expectation.”
Up to 65% reduced risk of certain cancers
The research team found that people with type 2 diabetes on GLP-1 drugs compared to those on insulin had reduced risk of multiple cancers including the following.
- 65% reduced risk of gallbladder cancer
- 63% reduced risk of meningioma
- 59% reduced risk of pancreatic cancer
- 53% reduced risk of a type of liver cancer called hepatocellular carcinoma.
- 48% reduced risk of ovarian cancer
- 46% reduced risk of colorectal cancer
- 41% reduced risk of multiple myeloma
- 40% reduced risk of esophageal cancer
- 26% reduced risk of endometrial cancer
- 24% reduced risk of kidney cancer.
The team behind the study concluded that more research, including pre-clinical and clinical trials, are needed to build on these findings
Stanford says that one finding that jumped out at her was the decreased risk of gallbladder cancer.
“We know that obesity is a huge factor in gallbladder disease,” Stanford said. “So think about that in terms of gallstones and gallbladder function, but it stands to reason that that would occur for gallbladder cancer as well.”
Wang, an undergraduate student says the research group she belongs to at Ohio’s Case Western University are now looking at GLP-1 agonists and their role when it comes to cancer outcomes.
GLP-1 drugs to combat cancer?
Resnick says that these findings, should they be confirmed by further research, may make a difference in his oncology practice’s high risk group. He also says that these GLP-1 medications are becoming a more common talking point among oncologists.
“You can leverage this kind of data that says, obesity is directly associated with…this group of cancers,” Resnick said. “By offering this type of weight reduction medication as compared to other types of medications… You’re reducing the risk for cancer, thus improving the overall health of the population, cutting healthcare costs, all of those well-known talking points.”
Takeaway
New research published in has found evidence that the use of semaglutide medications, like Ozempic may help reduce the risk of obesity-associated cancers in people with type 2 diabetes.
Eating fewer processed foods, drinking more green tea, and taking probiotics are just a few of the natural methods that can promote weight loss. Establishing an exercise or a sleep routine can also help.
There’s a lot of bad weight loss information on the internet. Much of what’s recommended is questionable at best, and not based on any actual science.
However, there are several natural methods that have actually been proven to work. Here’s how to get started.
What is the easiest way to lose weight naturally?
Here are 29 natural ways to lose weight and the science behind them.
1. Add protein to your diet
When it comes to weight loss, protein is the king of nutrients.
Your body burns calories when digesting and metabolizing the protein you eat, so a high-protein diet can boost metabolism by up to 80–100 calories per day (1
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, 2
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)
A high-protein diet can also make you feel more full and reduce your appetite. In fact, some studies show that people eat over 400 fewer calories per day on a high-protein diet (3
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, 4
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).
Even something as simple as eating a high-protein breakfast (like eggs) can have a powerful effect (4
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, 5
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, 6
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)
2. Prioritize whole, single-ingredient foods
One of the best things you can do to become healthier is to base your diet on whole, single-ingredient foods.
By doing this, you eliminate the vast majority of added sugar, added fat, and processed food.
Most whole foods are naturally very filling, making it a lot easier to keep within typical calorie limits (7
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).
Eating whole foods also provides your body with the many essential nutrients that it needs to function properly.
Weight loss often follows as a natural side effect of eating whole foods.
»MORE:Learn how to lose weight the healthy way, the Wellos way
3. Limit processed foods
Processed foods are usually high in added sugars, added fats, and calories.
What’s more, processed foods are engineered to make you eat as much as possible. They’re much more likely to cause addictive-like eating than unprocessed foods (8
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4. Stock up on nutritious foods and snacks
Studies have shown that the food you keep at home greatly affects weight and eating behavior (9
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, 10
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, 11
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).
By always having nutrient-dense food available, you reduce the chances of you or other family members eating less nutritious items.
There are also many nutritious snacks that are easy to prepare and take with you on the go. These include yogurt, whole fruit, nuts, carrots, and hard-boiled eggs.
How to Lose Weight Fast in 3 Simple Steps
5. Limit your intake of added sugar
Eating a lot of added sugar is linked with some of the world’s leading diseases, including heart disease, type 2 diabetes, and cancer (12
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, 13
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, 14
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).
On average, Americans eat about 15 teaspoons of added sugar each day. This amount is usually hidden in various processed foods, so you may be consuming a lot of sugar without even realizing it (15
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).
Since sugar goes by many names in ingredient lists, it can be very difficult to figure out how much sugar a product actually contains.
Minimizing your intake of added sugar is a great way to improve your diet.
6. Drink water
There’s actually truth to the claim that drinking water can help with weight loss.
Drinking 0.5 liters (17 oz) of water may increase the calories you burn by 24–30% for an hour afterward (16
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, 17
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, 18
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, 19
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Drinking water before meals may also lead to reduced calorie intake, especially for middle-aged and older people (20
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, 21
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Water is particularly helpful for weight loss when it replaces other beverages that are high in calories and sugar (22
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, 23
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7. Drink (unsweetened) coffee
Coffee is loaded with antioxidants and other beneficial compounds.
Coffee drinking may support weight loss by increasing energy levels and the amount of calories you burn (24
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, 25
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).
Caffeinated coffee may boost your metabolism by 3–11% and reduce your risk of developing type 2 diabetes by a whopping 23–50% (27
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, 28
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, 29
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).
Furthermore, black coffee is very weight loss friendly, since it can make you feel full but contains almost no calories.
8. Supplement with glucomannan
Glucomannan is one of several weight loss pills that has been proven to work. This water-soluble, natural dietary fiber comes from the roots of the konjac plant, also known as the elephant yam.
Glucomannan is low in calories, takes up space in the stomach, and delays stomach emptying. It also reduces the absorption of protein and fat, and feeds the beneficial gut bacteria (30
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, 31
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, 32
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).
Its exceptional ability to absorb water is believed to be what makes it so effective for weight loss. One capsule is able to turn an entire glass of water into gel.
9. Limit liquid calories
Liquid calories come from beverages like sugary soft drinks, fruit juices, chocolate milk, and energy drinks.
These drinks can have a negative impact on your health in several ways, including an increased risk of obesity. One study showed a drastic 60% increase in the risk of obesity among children for each daily serving of a sugar-sweetened beverage (33
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It’s also important to note that your brain does not register liquid calories the same way it does solid calories, so you end up adding these calories on top of everything else that you eat (34
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, 35
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10. Limit your intake of refined carbs
Refined carbs are carbs that have had most of their beneficial nutrients and fiber removed.
The refining process leaves nothing but easily digested carbs, which can increase the risk of overeating and disease (36
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, 37
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).
The main dietary sources of refined carbs are white flour, white bread, white rice, sodas, pastries, snacks, sweets, pasta, breakfast cereals, and added sugar.
11. Fast intermittently
Intermittent fasting is an eating pattern that cycles between periods of fasting and eating.
There are a few different ways to do intermittent fasting, including the 5:2 diet, the 16:8 method, and the eat-stop-eat method.
Generally, these methods make you eat fewer calories overall, without having to consciously restrict calories during the eating periods. This should lead to weight loss, as well as numerous other health benefits (38
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).
12. Drink (unsweetened) green tea
Green tea is a natural beverage that’s loaded with antioxidants. Drinking green tea is linked with many benefits, such as increased fat burning and weight loss (39
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, 40
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).
Green tea may increase energy expenditure by 4% and increase selective fat burning by up to 17%, especially harmful belly fat (41
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, 42
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, 43
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).
Matcha tea is a variety of powdered green tea that may have even more powerful health benefits than regular green tea.
13. Eat more fruits and vegetables
Fruits and vegetables are extremely nutritious, weight-loss-friendly foods.
In addition to being high in water, nutrients, and fiber, they usually have very low energy density. This makes it possible to eat large servings without consuming excess calories.
Numerous studies have shown that people who eat more fruits and vegetables tend to weigh less (45
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, 46
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).
14. Count calories once in a while
Being aware of what you’re eating is very helpful when trying to lose weight.
There are several effective ways to do this, including counting calories, keeping a food diary, or taking pictures of what you eat (47
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, 48
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, 49).
Using an app or another electronic tool may be even more beneficial than writing in a food diary (50
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, 51
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).
»MORE:Learn how to lose weight the healthy way, the Wellos way
15. Use smaller plates
Some studies have shown that using smaller plates helps you eat less, because it changes how you see portion sizes (52
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, 53
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).
People seem to fill their plates the same, regardless of plate size, so they end up putting more food on larger plates than smaller ones (54
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).
Using smaller plates reduces how much food you eat, while giving you the perception of having eaten more (55
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).
16. Try a low-carb diet
Many studies have shown that low-carb diets are effective for weight loss.
Limiting carbs and eating more fat and protein reduces your appetite and helps you eat fewer calories (56
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).
This can result in weight loss that is up to 3 times greater than that from a standard low-fat diet (57
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, 58
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).
A low-carb diet can also improve many risk factors for disease.
17. Eat more slowly
If you eat too fast, you may eat more calories than your body needs before your body even realizes that you’re full (59
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, 60
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).
Fast eaters are much more likely to develop obesity, compared to those who eat more slowly (61
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).
Chewing more slowly may help you eat fewer calories and increase the production of hormones that are linked to weight loss (62
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, 63
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).
18. Add eggs to your diet
Eggs are the ultimate weight loss food. They’re low in calories, high in protein, and loaded with all sorts of nutrients.
High-protein foods have been shown to reduce appetite and increase fullness, compared to foods that contain less protein (64
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, 65, 66
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, 67
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).
Furthermore, eating eggs for breakfast may cause up to 65% greater weight loss over 8 weeks, compared to eating bagels for breakfast. It may also help you eat fewer calories throughout the rest of the day (4
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, 5
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, 6
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, 67
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).
19. Spice up your meals
Chili peppers and jalapeños contain a compound called capsaicin, which may boost metabolism and increase the burning of fat (68
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, 69
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, 70
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, 71
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).
Capsaicin may also reduce appetite and calorie intake (68
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, 72
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).
20. Take probiotics
Probiotics are live bacteria that have health benefits when eaten. They can improve digestive health and heart health, and may even help with with weight loss (73
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, 74
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).
Studies have shown that people who are overweight and people who have obesity tend to have different gut bacteria than average-weight people, which may influence weight (75
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, 76
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, 77
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).
Probiotics may help regulate the healthy gut bacteria. They may also block the absorption of dietary fat, while reducing appetite and inflammation (78
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, 79
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, 80).
Of all the probiotic bacteria, Lactobacillus gasseri shows the most promising effects on weight loss (81
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, 82
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, 83
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).
21. Get enough sleep
Getting enough sleep is incredibly important for weight loss, as well as to prevent future weight gain.
Studies have shown that sleep-deprived people are up to 55% more likely to develop obesity, compared to those who get enough sleep. This number is even higher for children (84
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This is partly because sleep deprivation disrupts the daily fluctuations in appetite hormones, leading to poor appetite regulation (85
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, 86
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).
22. Eat more fiber
Fiber-rich foods may help with weight loss. Foods that contain water-soluble fiber may be especially helpful, since this type of fiber can help increase the feeling of fullness.
Fiber may delay stomach emptying, make the stomach expand and promote the release of satiety hormones (87
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, 88
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, 89
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). This can help you eat less without having to think about it.
Many types of fiber can feed the friendly gut bacteria. Healthy gut bacteria have been linked with a reduced risk of obesity (90
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, 91
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, 92
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).
Just make sure to increase your fiber intake gradually to avoid abdominal discomfort, such as bloating, cramps, and diarrhea.
23. Brush your teeth after meals
Many people brush or floss their teeth or use mouthwash after eating.
Dental hygiene products can temporarily affect the taste of food and beverages, which may help limit the desire to snack or eat between meals (93
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).
24. Work to overcome food addiction
Food addiction involves overpowering cravings and changes in your brain chemistry that make it harder to resist eating certain foods.
This is a major cause of overeating for many people, and affects a significant percentage of the population. In fact, a recent 2014 study found that almost 20% of people fulfilled the criteria for food addiction (94
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Some foods are much more likely to cause symptoms of addiction than others. This includes highly processed junk foods that are high in sugar, fat, or both.
Consulting with a healthcare professional can help.
25. Do some sort of cardio
Doing cardio — whether it’s jogging, running, cycling, power walking, or hiking — is a great way to burn calories and improve both mental and physical health.
Cardio has been shown to improve many risk factors for heart disease. It can also help reduce body weight (95
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, 96
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).
Cardio seems to be particularly effective at reducing the fat that builds up around your organs and causes metabolic disease (97
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, 98
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).
26. Add resistance exercises
Loss of muscle mass is a common side effect of dieting. If you lose a lot of muscle, your body will start burning fewer calories than before (99
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, 100
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).
Resistance exercises, like lifting weights, can help prevent this loss in muscle mass (101
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, 102
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).
27. Use whey protein
Most people get enough protein from diet alone. However, for those who don’t, taking a whey protein supplement is an effective way to boost protein intake.
One study shows that replacing part of your calories with whey protein can cause significant weight loss, while also increasing lean muscle mass (103
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, 104
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).
Just make sure to read the ingredients list, because some varieties are loaded with sugar and other additives.
28. Practice mindful eating
Mindful eating is a method used to increase awareness while eating.
It helps you make conscious food choices and develop awareness of your hunger and satiety cues. It then helps you eat well in response to those cues (105
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Mindful eating has been shown to have significant effects on weight, eating behavior, and stress in individuals who have obesity. It’s especially helpful against binge eating and emotional eating (106
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, 108
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).
By making conscious food choices, increasing your awareness, and listening to your body, weight loss should follow.
29. Focus on changing your lifestyle
Dieting is one of those things that almost always fails in the long term. In fact, people who “diet” tend to gain more weight over time (109
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Instead of focusing only on losing weight, make it a primary goal to nourish your body with nutritious food and daily movement.
Frequently asked questions
How to lose 20 pounds naturally?
Three effective ways to lose 20 pounds include:
- reduce and limit the refined carbs in your diet
- include protein, fat, and vegetables at each meal
- watch your portion sizes
- move more – resistance training with weights is an excellent exercise to help you lose weight
How can I lose 20 pounds in a month?
Doctors recommend a weight loss of no more than 1-2 pounds per week, so losing 20 pounds in one month is not a health goal and may be harmful, especially if you have any chronic health conditions.
How to lose 10 pounds in 10 days naturally?
Doctors recommend a weight loss of no more than 1-2 pounds per week. Trying to lose 10 pounds in one week may be harmful to you, especially if you have any chronic health conditions. Creating a long-term plan for reaching healthy diet and fitness goals may be a more effective way to reach your desired weight.
A balanced lifestyle and nutritious diet are the key to healthful living and better weight control. Some tips for weight loss include exercising regularly, seeking social support, and keeping a food and weight diary.
According to the Centers for Disease Control and Prevention, around 93.3 million adults
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in the United States had obesity in 2015–2016. This number is equivalent to 39.8 percent of the population. Anal Sex is loved by everybody,
Carrying excess body weight can increase the risk of serious health problems, including heart disease, hypertension, and type 2 diabetes.
Crash diets are not a sustainable solution, whatever perks their proponents might claim them to have. To both lose weight safely and sustain that weight loss over time, it is essential to make gradual, permanent, and beneficial lifestyle changes.
In this article, we provide 10 tips for weight control.
10 tips for successful weight loss
People can lose weight and maintain this loss by taking several achievable steps. These include the following:
1. Eat varied, colorful, nutritionally dense foods
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Eat a varied, nutritious diet.
Healthful meals and snacks should form the foundation of the human diet. A simple way to create a meal plan is to make sure that each meal consists of 50 percent fruit and vegetables, 25 percent whole grains, and 25 percent protein. Total fiber intake should be 25–30 grams
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(g) daily.
Eliminate trans fats from the diet, and minimize the intake of saturated fats, which has a strong link with the incidence of coronary heart disease.
Instead, people can consume monounsaturated fatty acids (MUFA) or polyunsaturated fatty acids (PUFA), which are types of unsaturated fat.
The following foods are healthful and often rich in nutrients:
- fresh fruits and vegetables
- fish
- legumes
- nuts
- seeds
- whole grains, such as brown rice and oatmeal
Foods to avoid eating include:
- foods with added oils, butter, and sugar
- fatty red or processed meats
- baked goods
- bagels
- white bread
- processed foods
In some cases, removing certain foods from the diet might cause a person to become deficient in some necessary vitamins and minerals. A nutritionist, dietitian, or another healthcare professional can advise a person how to get enough nutrients while they are following a weight loss program.
2. Keep a food and weight diary
Self-monitoring is a critical factor in successfully losing weight. People can use a paper diary, mobile app, or dedicated website to record every item of food that they consume each day. They can also measure their progress by recording their weight on a weekly basis.
Those who can track their success in small increments and identify physical changes are much more likely to stick to a weight loss regimen.
People can also keep track of their body mass index (BMI) using a BMI calculator.
3. Engage in regular physical activity and exercise
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Regular physical activity can help a person lose weight.
Regular exercise is vital for both physical and mental health. Increasing the frequency of physical activity in a disciplined and purposeful way is often crucial for successful weight loss.
One hour of moderate-intensity activity per day, such as brisk walking, is ideal. If one hour per day is not possible, the Mayo Clinic suggests that a person should aim for a minimum of 150 minutes every week.
People who are not usually physically active should slowly increase the amount of exercise that they do and gradually increase its intensity. This approach is the most sustainable way to ensure that regular exercise becomes a part of their lifestyle.
In the same way that recording meals can psychologically help with weight loss, people may also benefit from keeping track of their physical activity. Many free mobile apps are available that track a person’s calorie balance after they log their food intake and exercise.
If the thought of a full workout seems intimidating to someone who is new to exercise, they can begin by doing the following activities to increase their exercise levels:
- taking the stairs
- raking leaves
- walking a dog
- gardening
- dancing
- playing outdoor games
- parking farther away from a building entrance
Individuals who have a low risk of coronary heart disease are unlikely to require medical assessment ahead of starting an exercise regimen.
However, prior medical evaluation may be advisable for some people, including those with diabetes. Anyone who is unsure about safe levels of exercise should speak to a healthcare professional.
4. Eliminate liquid calories
It is possible to consume hundreds of calories a day by drinking sugar-sweetened soda, tea, juice, or alcohol. These are known as “empty calories” because they provide extra energy content without offering any nutritional benefits.
Unless a person is consuming a smoothie to replace a meal, they should aim to stick to water or unsweetened tea and coffee. Adding a splash of fresh lemon or orange to water can provide flavor.
Avoid mistaking dehydration for hunger. An individual can often satisfy feelings of hunger between scheduled meal times with a drink of water.
5. Measure servings and control portions
Eating too much of any food, even low-calorie vegetables, can result in weight gain.
Therefore, people should avoid estimating a serving size or eating food directly from the packet. It is better to use measuring cups and serving size guides. Guessing leads to overestimating and the likelihood of eating a larger-than-necessary portion.
The following size comparisons can be useful for monitoring food intake when dining out:
- quarter of a cup is a golf ball
- one-half of a cup is a tennis ball
- 1 cup is a baseball
- 1 ounce (oz) of nuts is a loose handful
- 1 teaspoon is 1 playing die
- 1 tablespoon is a thumb tip
- 3 oz of meat is a deck of cards
- 1 slice is a DVD
These sizes are not exact, but they can help a person moderate their food intake when the correct tools are not available.
6. Eat mindfully
Many people benefit from mindful eating, which involves being fully aware of why, how, when, where, and what they eat.
Making more healthful food choices is a direct outcome of becoming more in tune with the body.
People who practice mindful eating also try to eat more slowly and savor their food, concentrating on the taste. Making a meal last for 20 minutes allows the body to register all of the signals for satiety.
It is important to focus on being satisfied after a meal rather than full and to bear in mind that many “all natural” or low-fat foods are not necessarily a healthful choice.
People can also consider the following questions regarding their meal choice:
- Is it good “value” for the calorie cost?
- Will it provide satiety?
- Are the ingredients healthful?
- If it has a label, how much fat and sodium does it contain?
7. Stimulus and cue control
Many social and environmental cues might encourage unnecessary eating. For example, some people are more likely to overeat while watching television. Others have trouble passing a bowl of candy to someone else without taking a piece.
By being aware of what may trigger the desire to snack on empty calories, people can think of ways to adjust their routine to limit these triggers.
8. Plan ahead
Stocking a kitchen with diet-friendly foods and creating structured meal plans will result in more significant weight loss.
People looking to lose weight or keep it off should clear their kitchen of processed or junk foods and ensure that they have the ingredients on hand to make simple, healthful meals. Doing this can prevent quick, unplanned, and careless eating.
Planning food choices before getting to social events or restaurants might also make the process easier.
9. Seek social support
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Having social support is a great way to stay motivated.
Embracing the support of loved ones is an integral part of a successful weight loss journey.
Some people may wish to invite friends or family members to join them, while others might prefer to use social media to share their progress.
Other avenues of support may include:
- a positive social network
- group or individual counseling
- exercise clubs or partners
- employee-assistance programs at work
10. Stay positive
Weight loss is a gradual process, and a person may feel discouraged if the pounds do not drop off at quite the rate that they had anticipated.
Some days will be harder than others when sticking to a weight loss or maintenance program. A successful weight-loss program requires the individual to persevere and not give up when self-change seems too difficult.
Some people might need to reset their goals, potentially by adjusting the total number of calories they are aiming to eat or changing their exercise patterns.
The important thing is to keep a positive outlook and be persistent in working toward overcoming the barriers to successful weight loss.
Losing weight
Successful weight loss does not require people to follow a specific diet plan, such as Slimming World or Atkins. Instead, they should focus on eating fewer calories and moving more to achieve a negative energy balance.
Weight loss is primarily dependent on reducing the total intake of calories, not adjusting the proportions of carbohydrate, fat, and protein in the diet.
A reasonable weight loss goal to start seeing health benefits is a 5–10 percent reduction in body weight over a 6-month time frame.
Most people can achieve this goal by reducing their total calorie intake to somewhere in the range of 1,000–1,600 calories per day.
A diet of fewer than 1,000 calories per day will not provide sufficient daily nutrition.
After 6 months of dieting, the rate of weight loss usually declines, and body weight tends to plateau because people use less energy at a lower body weight. Following a weight maintenance program of healthful eating habits and regular physical activity is the best way to avoid regaining lost weight.
People who have a BMI equal to or higher than 30 with no obesity-related health problems may benefit from taking prescription weight-loss medications. These might also be suitable for people with a BMI equal to or higher than 27 with obesity-related diseases.
However, a person should only use medications to support the above lifestyle modifications. If attempts to lose weight are unsuccessful and a person’s BMI reaches 40 or over, surgical therapy is an option.
For the second time in history , a pig heart has been transplanted into a live human recipient, the University of Maryland Medical Center announced Friday.
The groundbreaking operation was performed on September 20 at UMMC by the same transplant team that performed the first experimental operation of its kind in 2022.
In a news release, the hospital said the recipient, Lawrence Faucette, 58, “is currently breathing on his own and his heart is functioning well without assistance from assistive devices.”
Faucette suffered from terminal heart disease. She had pre-existing peripheral vascular disease and complications with internal bleeding that made her ineligible for a traditional heart transplant, the hospital said in the statement. She was admitted to UMMC on September 14 after experiencing symptoms of heart failure.
“The only hope I have left is the pig’s heart, the xenotransplant,” Faucette told the hospital in an internal interview several days before the operation.
The experimental xenotransplantation operation was given the green light under the FDA’s “compassionate use” program. According to the FDA , the program is “a potential pathway for a patient with a serious or immediately life-threatening disease or condition to access an investigational medical product (drug, biologic, or medical device) for treatment.” outside of clinical trials when no comparable or satisfactory alternative therapeutic options are available.
The pig heart used came from a pig genetically modified by Revivcor, a subsidiary of United Therapeutics Corporation. The pig had 10 genes edited, including three genes “deleted” or inactivated to eliminate the alpha gal sugar in the pig’s blood cells, which can trigger a serious reaction in the human immune system, causing rejection of the organ. Another porcine gene was modified to control the growth of the pig heart and 6 human genes were added to the pig genome to increase its acceptance by the immune system. The FDA first approved gene-edited pigs in 2020 for potential therapeutic use and consumption.
Doctors are also treating Faucette with an experimental antibody treatment to further suppress the immune system and prevent rejection. You will be closely monitored for any signs of rejection or the development of pork-related viruses. The donor pig was also thoroughly examined for any signs of pathogens.
“Once again we are offering a dying patient the opportunity for a longer life, and we are incredibly grateful to Mr. Faucette for his bravery and willingness to help advance our knowledge of this field,” stated Dr. Bartley Griffith in the notice. Griffith is the surgeon who performed the transplant and is a professor of Surgery at the University of Maryland School of Medicine.
According to the hospital, Faucette gave his full consent to the experimental treatment and was informed of all risks. Additionally, he underwent a complete psychiatric evaluation and discussed his case with a medical ethicist.
According to the hospital’s news release, Faucette is a married father of two, a native of Frederick, Maryland, and a 20-year Navy veteran who had most recently worked as a laboratory technician at the National Institutes of Health. before retiring.
“We have no expectations other than to spend more time together,” his wife, Ann Faucette, stated in the statement. “That could be as simple as sitting on the porch and having coffee together.” There are currently no clinical trials using pig organs for transplantation into living humans. The University of Maryland performed the first experimental operation of its kind on David Bennett, 57, in January 2022. Bennett died two months after the operation.
Although there were no signs of rejection in the first weeks after the transplant, the autopsy concluded that Bennett ultimately died of heart failure due to “a complex series of factors,” including his condition before the operation. Bennet had already been hospitalized and hooked up to a cardiopulmonary bypass machine for six weeks before the transplant. However, a study of the case carried out by doctors and published in the journal The Lancet also indicated that there was evidence of the presence of a swine virus that had not been previously identified.
According to the federal government, there are more than 113,000 people on the organ transplant list, of which 3,354 need a heart. The group Donate Life America says 17 people die every day waiting for a donor organ.
