Let us give you some incentive: Did you know that if you drank two cans of soda per day, you would gain approximately one pound every two weeks or about 26 pounds total in a year?_[1] If this doesn’t motivate you to surrender your soda habit, we have an additional seven reasons to quit—and some of them may surprise you.

So, what does soda do to your body? It’s linked to at least seven serious diseases, including heart disease. See our list below.

1. Liver Disease

Drinking soda causes fat build up around the organs by as much as 25 percent and almost doubles the amount of fat around the liver. This type of fat, called ectopic fat, is thought to be more dangerous to metabolic health than subcutaneous fat, the kind that collects under the skin. Ectopic fat induces dysfunction of the organs involved. And, when the liver is surrounded by fat, the risk of liver disease skyrockets._[2]

2. Heart Disease

Drinking soda raises LDL “bad” cholesterol levels, triglyceride levels, and blood pressure. Furthermore, the increased consumption of sugar in sodas increases body weight, which in turn causes the liver to produce even more cholesterol. Even as little as one soda per day increases the risk of developing metabolic syndrome by as much as 50 percent—and that includes diet sodas, too!_[3]

Metabolic syndrome is a condition that includes three of five criteria: large waistline, high blood pressure, high blood sugar, high triglycerides, or low HDL “good” cholesterol levels.

3. Stroke

One study found that drinking one serving of soda was associated with a 10 percent increase in stroke risk._[4]

4. Diabetes

Researchers have found new evidence that soft drinks sweetened with high-fructose corn syrup (HFCS) may contribute to the development of diabetes, particularly in children.[5]

5. Kidney Stones and Kidney Disease

Sodas contain high levels of phosphoric acid and high fructose corn syrup, which have been linked to kidney stones and kidney disease._[6]

6. Pancreatic Cancer

Drinking as little as two soft drinks per week nearly doubles to risk of getting pancreatic cancer._[7]. As noted in our post “Pancreatic Cancer Causes: What You Can Do to Reduce Your Risk“: “In the vast majority of people it touches—rich or poor, famous or anonymous—pancreatic cancer causes death. In fact, while mortality rates for many other cancers are declining, deaths from pancreatic cancer are on the rise.”

7. Osteoporosis and Increased Risk of Fracture

Drinking sodas has an adverse effect on bone mineral density—especially in women—due to the phosphoric acid content._[8]

What About Diet Soda?

Despite its deceiving label as a “diet” beverage, diet soda is not a healthy alternative to regular soda. In fact, a growing body of research shows drinks with artificial sweeteners—like diet sodas—are associated with increased weight gain, diabetes, and heart disease. Learn more about the diet soda dangers here and here.

SOURCES

[1] Based on formula of 3,500 calories equals 1 pound
[2] Am J Clin Nutr February 2012 vol. 95 no. 2 283-289.
[3] “1 Daily Soda May Boost Heart Disease” WebMD, July 23, 2007.
[4] Am J Clin Nutr May 2012 ajcn.030205.
[5] American Chemical Society Press Release, August 23, 2007.
[6] PLoS One. 2008;3(10):e3431.
[7] Cancer Epidemiology, Biomarkers & Prevention, Feb. 2010; vol 19: pp 447-455.
[8] Am J Clin Nutr October 2006 vol. 84 no. 4 936-942.

Originally published in 2013, this post is regularly updated.

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The truth is that depression is a chronic physical disorder just like diabetes, heart disease, or other chronic illnesses. Ignoring depression is like ignoring a small fire in your living room. Soon enough, that small fire will lead to the whole house burning down. If you think you have depression, chances are you do—and that means it’s time to get help.

Diet and Depression Symptoms: Could Food Be Affecting Your Mood?

What if one of the best ways you could beat the blues simply involved changing your eating patterns? I know what you’re thinking: That sounds too easy. In fact, I’ve heard many people (including doctors) claim food has nothing to do with mood. To those who say that, a few questions are in order: What about alcohol? Does it impact people’s mood and behavior? Or, what about the way you feel a couple of hours after that huge Thanksgiving meal?

The reality is that food plays a huge role in how we think, act and feel. And if you suffer from depression, food could be one of the primary root causes of your emotional discord. Research is revealing that food choices can play havoc on the brain and can lead to a vicious cycle of anxiety, angst, mood swings, brain fog and other depression symptoms. Here are two reasons why:

1. Carbohydrates and Sugars

Eating foods high in sugar and carbohydrates—doughnuts, cereal, candy, hot dogs, soda—cause a temporary increase in serotonin, the feel-good brain chemical that eases your tension, calms your mood, and makes you happier. Since eating these foods has an anti-anxiety effect (albeit a short-lasting one), these often become “comfort foods.”

Think about it: When you’re feeling depressed or stressed out, do you often crave breads or a chocolate fix to help you feel better? While these foods indeed provide a temporary euphoric feeling, on the flip side, sweets and carbs also induce a quick and shocking crash; that is, soon after serotonin is temporarily increased, it suddenly drops. This dramatic lowering of serotonin leads to feelings of sleepiness, hostility, anxiety and depression.

2. Vegetable Oils

Remember the anti-narcotics commercials that said, “This is your brain on drugs…”? Most people would never consider that eating French fries or onion rings would produce some of the same effects as smoking marijuana. But according to new research, this is not so far-fetched. A study conducted by the National Institutes of Health revealed, “The body uses a major constituent in most vegetable oils to make its own versions of the psychoactive ingredient in marijuana. Called endocannabinoids, these natural compounds play a role in heightening appetite. So overproducing them unnecessarily boosts hunger, similarly to how pot triggers the munchies.

If what happens in people mirrors what happens in animals, then the prevalence of soybean oil, corn oil, and other polyunsaturated vegetable oils in today’s Western diet means your body is dumping out a lot of these marijuana-like molecules into your brain,” explains Hibbeln, a nutritional neuroscientist. “You’re chronically a little bit stoned.”[1]

Food and Depression Symptoms: Make the Connection

The bottom line: if you often feel “foggy-brained,” have difficulty concentrating, feel tired all the time, or experience intense periods of food cravings, your regular consumption of  foods deep fried in vegetable oils may be to blame.

Aside from carbohydrates, sugars and trans-fats, other food types can impact your emotional health—either negatively or positively.

Here’s the take-away message regarding food and depression symptoms: You can try all the natural remedies in the world—vitamins, supplements, teas, acupuncture, and more. But if you do not change your diet, you will likely find temporary relief from your depression symptoms.

To achieve long-lasting results, you have to “dig in” to a healthy lifestyle. Eating a combination of fruits, vegetables, grass-fed meats, and healthy fats can contribute to long-term relief. But continuing down the same spiral of stressful indulgences—chocolates, sodas, chips, hamburgers, and fries—will likely keep you feeling emotionally wrecked. As the saying goes, “Insanity is doing the same thing over and over again and expecting different results.”

[1] “Tricks Foods Play” by Janet Raloff. Retrieved from ScienceNews, October 6, 2012.

Originally published in 2012, this post is regularly updated.

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As a former chemotherapy infusion nurse, I’ve seen firsthand the effects cancer has on individuals and families. As I daily mixed preparations of chemo drugs, I often thought about how wonderful it would be to find a cure and even prevent this disease. In fact, it was seeing the disease, day in and day out, that drove me to study nutrition and other alternative methods of cancer prevention. And so, having spent years studying and researching effective strategies for fighting cancer, the most successful approaches I’ve discovered can be found herein.

Breast Cancer Prevention Tip #1—Exercise Regularly

If you want to cut your risk of developing breast cancer by as much as 30 percent, start exercising regularly. According to research from the University of North Carolina, women who regularly exercise have a significantly decreased risk of developing the disease._[1] The intensity of the workout does not matter, but the quantity does. This means you don’t have to run a marathon or buy hundreds of dollars’ worth of workout equipment; you can simply walk around the block with a friend or play a game with your kids. But, you do have to be consistent. At least 30 to 60 minutes of activity per day, five days per week is recommended to achieve the best results.

Why is exercise so effective? Exercise helps reduce abdominal fat. Since estrogen is stored in fat, the larger a person is, the more circulating estrogen will be stored in the body. Losing excess weight, and particularly abdominal fat, can help lower breast cancer risk by 25 to 30 percent, which leads to tip #2…

Breast Cancer Prevention Tip #2—Eat a Healthy Diet High in Fruits and Vegetables

Aside from helping with weight loss, there are a number of naturally occurring compounds found in fruits and vegetables that have been proven by scientific research to prevent breast cancer. As you read over this list, think about which foods you can incorporate into your diet.

• Broccoli contains the phytonutrient sulforaphane; treating breast cancer stem cells with sulforaphane inhibits their growth and halts tumor progression._[2]
• Carrots contain the antioxidant falcarinol, which delays the growth of breast and other cancerous tumors._[3]
• Cabbage and other cruciferous vegetables contain the phytochemical Indole-3-carbinol (I3C), which influences estrogen metabolism. In one study, researchers at the University of California at Berkeley injected I3C directly into human breast cancer cells; it halted the cell cycle process, inhibiting the growth of the cancer cells and preventing cell division._[4]
• Pomegranates contain ellagitannins. These phytochemicals inhibit aromatase, an enzyme that converts androgen to estrogen. Aromatase plays a key role in breast cancer development; therefore, consuming pomegranates inhibits the growth of hormone-dependent breast cancer._[5]
• Raspberries contain the powerful phytonutrient ellagic acid.  Specifically, ellagic acid has been found to cause cell death in cancer cells, and it reduces estrogen’s effect in the promotion of breast cancer._[6]

Besides eating fruits and vegetables, it’s also critically important to consume organic proteins and “good” fats and to avoid processed, sugary, and carbohydrate-laden foods.

Breast Cancer Prevention Tip #3—Get Enough Sleep

The key to a good night’s sleep is determined by the amount of melatonin produced in our body. This hormone is produced by the pineal gland in the brain and is best known for its role in regulating circadian rhythm, or the sleep-wake cycle. Yet researchers also have found that decreased melatonin levels can stimulate the growth of estrogen-receptor positive breast cancer cells._[7] In fact, women who mostly work at night and have very little exposure to sunlight have increased breast cancer rates by as much as 60 percent. Why? Exposure to light alters the total amount of melatonin produced in the body (which is a good reason to make sure your bedroom during sleep time is completely dark—no TVs, computers, cell phones or lights left on).

For women who have difficulty falling or staying asleep and for women who work nightshifts, taking 3 mg of melatonin one hour before bedtime can help adjust the body’s circadian rhythm in order to get the 7 to 8 hours of rest needed each day.

Breast Cancer Prevention Tip #4—Take Targeted Vitamins and Minerals

Vitamin D: Aside from the lack of sleep associated with working the nightshift, a lack of sunlight exposure can prevent the body from manufacturing the important vitamin D3, an essential nutrient that helps prevent breast cancer. According to one study, breast cancer patients with low vitamin D levels have a 73 percent higher risk of death than women who are vitamin D sufficient. The risk of developing breast cancer can be reduced by as much as 50 percent when vitamin D levels in the blood are above 52 nanograms per milliliter._[8]

Most men and women find it difficult, if not impossible, to get enough safe sunlight to keep their vitamin D blood levels this high. The answer for most is to take a nutritional supplement at levels of 2,000 to 5,000 IU of vitamin D3 per day. It’s safe and easy and pays huge dividends.

Magnesium: In addition to vitamin D, a deficiency of magnesium has been linked to breast cancer. When you consider that magnesium plays a vital role in health, participating in more than 300 enzymatic reactions, it’s no surprise that a deficiency of this mineral can wreak havoc on the body. Magnesium is required for insulin regulation, energy production, blood pressure control, heart health, pH balance and… cancer prevention. On top of this, many pharmaceutical drugs prescribed to women cause a deficiency of this vital mineral. In particular, oral contraceptives (birth control) cause a decrease in magnesium, which is why it’s no surprise that women with a history of birth control use are at increased risk for developing breast cancer.

B Complex: Last, but certainly not least, a lack of the important B vitamins can also influence breast cancer risk. One study found that women with higher dietary intakes of vitamin B12 and folate were associated with lower breast cancer risk, particularly among postmenopausal women._[9]

So, how can you know if you’re getting an adequate amount of these vitamins and minerals in your food or supplements?  For each nutrient, specific testing is available and can be easily performed by your doctor or an integrative physician.

Breast Cancer Prevention Tip #5—Limit X-Ray Exposure

Unnecessary exposure to x-rays can increase the risk of breast cancer development._[10] According to a study by European cancer agencies published in the journal BMJ, x-rays, mammograms, and other types of tests involving chest radiation are particularly harmful to women who genes put them at a higher risk for the disease.

In the study, researchers followed 2,000 women with the BRCA1 or BRCA2 cancer gene mutations. The participants reported their previous chest x-rays and mammograms, including the age of their first screening and the number of procedures. Researchers found women with a history of chest radiation in their 20s had a 43 percent increased relative risk of breast cancer compared to women who had no chest radiation at that age. And, any exposure before age 20 seemed to raise the risk by 62 percent._[11] In several European naitons, including Great Britain, the Netherlands, and Spain, doctors already advise women with BRCA gene mutations to get MRIs or ultrasounds instead of mammograms before age 30.

The take-away message here is to always ask your doctor if a test is necessary; that is, just be sure that the x-rays you get are really the ones you need. And, check to see if safer alternatives such as ultrasounds or thermography might work as well.

Get Started Today!

Will these five tips provide you a 100 percent guarantee of protection from breast cancer? No, but implementing them into your life can likely decrease your risk for developing the disease by 30, 40, or even as much as 70 percent. And, if the 200,000 women last year who were newly diagnosed with the disease could have known about cutting their risk factors in half, they would have likely jumped at the opportunity. Will you?

[1] SEER Cancer Statistics Review
[2] The University of North Carolina Gillings School of Global Public Health, June 25, 2012.
[3] Clinical Cancer Research, April 13, 2010.
[4] J Natl Cancer Inst 1999;91:547-56.
[5] >Mol Endocrinol. 2006 Dec;20(12):3070-82.
[6] Natural Compounds in Pomegranates May Prevent Growth of Hormone-dependent breast cancer. American Association for Cancer Research. January 5, 2010.
[7] Clin Biochem. 2009 Sep;42(13-14):1358-62.
[8] Breast Cancer Res. 2010;12(6):R107.
[9] Evidence for Need for Increasing Dietary Vitamin D. Abstract 4008—AACR Conference.
[10] Cancer Epidemiol Biomarkers Prev. 2006 Mar;15(3):443-8.
[11] “X-Ray risk from overexposure to radiation, danger and safety, CT scan, MRI safety” by Ray Sahelian, M.D.
[12] Diagnostic chest radiation before age 30 may increase breast cancer risk in BRCA1/2 mutation carriers. BMJ. September 5, 2012.

Originally published in 2012, this post is regularly updated.

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There are many causes of osteoporosis, among them:

• Low estrogen levels in post-menopausal women
• Low testosterone levels in men
• Thyroid disease
• A sedentary lifestyle
• Smoking

Another major contributor to osteoporosis development is consumption of refined white sugar.

Research Provides Answers to the Question “Why Is Sugar Bad for You?”

In the early part of the 19th century, sugar was considered a condiment and the average per capita intake was only about 10 to 12 pounds per year. But now, the average American consumes around 150 pounds of sugar every year—accounting for approximately 20 percent of daily caloric intake (about 41 teaspoons of sugar per day).

Excess sugar consumption is a direct cause of osteoporosis for all the reasons we’ll describe in the following paragraphs. It’s no wonder the occurrence of osteoporosis has become so prevalent.

Why Is Sugar Bad for You?

Sugar isn’t so sweet, actually! Refined sugar contains no vitamins or minerals; therefore, it has absolutely no nutritional value. Furthermore, consumption of sugar depletes overall nutrient intake. This means that a person who consumes 20 percent of his total daily calories in sugar will have an equivalent reduction of vitamins and minerals of around 20 percent. These vitamins and minerals—calcium, phosphorus, vitamin D, magnesium, and zinc—are essential to the human body for maintaining strong bones. Without them, nutrient deficiencies occur and disease ensues.

Secondly, sugar is absorbed quickly in the body and causes a rapid increase in glucose levels. This ultimately alters the body’s pH where it becomes more acidic. Thus, in an attempt to buffer the acidic environment, calcium is leached from the bones.

So, aside from the 20 percent overall decrease in total nutrients, calcium levels become even more depleted. Medical studies have demonstrated that administering sugar to healthy volunteers causes a significant increase in the urinary excretion of calcium._[1] Since 99 percent of the total-body calcium is in our bones, this increase in calcium excretion reflects the leaching of calcium from bone.

Learn more about pH levels and osteoporosis here: Acid/Alkaline Balance—Just Hype or an Effective Osteopenia Treatment?

Aside from calcium depletion, refined sugar also strips the body’s stores of magnesium, which seriously impacts bone health. You see, magnesium is needed for bone-remineralization, the process by which bones are restored of lost minerals. Without magnesium, the body cannot:

• Adequately absorb calcium
• Stimulate calcitonin, a hormone that draws calcium from the blood and tissues back into the bones
• Suppress parathyroid, another hormone that breaks down bone
• Convert vitamin D into its active form for calcium absorption
• Activate an enzyme required for new bone to form
• Regulate calcium transport

Learn more about magnesium here:

• Magnesium—More Important than Calcium for Bone Health?
• What You Must Know About Low Magnesium Symptoms
• Low Magnesium Symptoms: Are These a Clue to the Cause of Your Health Problem?

Finally, ingesting large amounts of sugar causes a significant increase in the levels of cortisol in the blood. Alan R. Gaby, M.D., notes, “Cortisol is the primary corticosteroid (hormone) secreted by the adrenal gland. Although corticosteroids have important biological functions, an excess of these hormones can cause osteoporosis. In fact, many doctors are reluctant to prescribe corticosteroid drugs precisely because they can cause severe bone loss. Eating too much sugar is in a way analogous to taking a small amount of cortisone, which causes your bones to become thinner.”_[2]

Satisfying Your Sweet Tooth Without Harming Your Bones

Now that you know the answer to the question “Why is sugar bad for you?” it’s time to satisfy your sweet tooth with a healthier alternative sweetener—click here to learn about this naturally sweet-tasting treat.

[1] Horm Metab Res. 1998 Apr;30(4):222-6 and Horm Metab Res. 1995 Mar;27(3):155-8.
[2] Preventing and Reversing Osteoporosis by Alan R. Gaby, M.D.

Originally published in 2013, this post is regularly updated.

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1. Green Tea

Caffeine (coffee, tea, chocolate, cola, energy drinks) is a drug, a strong stimulant that actually generates a stress reaction in the body. Try going for three weeks without caffeine. Most people feel more relaxed and less jittery or nervous, sleep better, have more energy, and experience less heartburn and fewer muscle aches. What’s a good alternative drink? Green tea may be the best because it contains vitamins A, B, C and E, and improves circulation and metabolism. Most varieties of green tea do have some caffeine but at levels that are a fraction of that of coffee, colas or energy drinks.

In addition, green tea contains 2 nutrients that offer a wide range of positive health benefits: polyphenols and L-theanine. L-theanine is an antioxidant found naturally only in tea and a rare mushroom.  Consuming L-theanine is instantly calming. Stress, lack of energy, and inability to focus are issues all of us deal with in our busy day-to-day lives. This is why you should be sipping on green tea (either hot or iced) throughout the day.

L-Theanine has been fairly well-researched and is believed to:

• Boost energy levels
• Decrease stress and anxiety (provides relaxation without drowsiness)
• Increase alertness and improve memory and concentration
• Protect brain cells
• Increase levels of dopamine and norepinephrine
• Lower glutamate activity (which can be high in fibromyalgia)
• Boost T cell production (which can be low in chronic fatigue syndrome)
• Help regulate the sleep-wake cycle

2. Wheatgrass

Wheatgrass is a member of the Poaceae family, which includes a wide variety of wheat-like grasses. Wheatgrass is commonly found in temperate regions of Europe and the United States. It can be grown outdoors or indoors and the roots and stems are used in herbal remedies.

How does wheatgrass boost energy levels? First, wheatgrass is loaded with chlorophyll, which gives it its green color. Chlorophyll is similar to hemoglobin molecules in the blood. Iron is the central atom in hemoglobin while magnesium is the central atom in chlorophyll. Consuming chlorophyll helps:

• Reduce anemia (a major cause of fatigue)
• Decrease inflammation
• Detoxify the body
• Protect against cancer
• Aids in wound healing_[1]

Aside from the high chlorophyll content, there are a variety of beneficial nutrients found in wheatgrass: vitamins A, C, E, beta-carotene, amino acids, calcium, and others. But for boosting energy levels, three nutrients stand out amount the others: B vitamins, especially B12, iron, and magnesium. If you’re worried about gluten, pure wheatgrass—just the grass with absolutely no seeds—does not contain gluten.

Wheatgrass is available planted in capsules, liquid extracts, tinctures, and juices. Some people buy seeds or kits and grow wheatgrass at home, either indoors or outside. It is most often made into juice but can also be used to make tea. One of the best ways to incorporate wheatgrass into your daily diet is to add an ounce or two in your morning smoothie, which leads to number 3 on our “energy-boosting foods” list.

3. Bananas

The nutrients found in bananas include B vitamins, vitamin C, fiber, and both omega-3 and omega-6 fatty acids.  But, bananas best fight fatigue due to the amount of electrolytes they contain: potassium, magnesium, sodium, calcium and phosphorus.

Your body needs the right balance of electrolytes to function properly. Why? The body is about 70 percent water, and small fluctuations in that percentage can be felt quickly. As water levels decline, so do the levels of electrolytes needed to keep the body functioning, such as sodium and potassium. This is when the body becomes dehydrated.

As dehydration progresses, the body has a harder time diffusing internal heat, and tension is created in muscles, joints and organs. That tension often first manifests itself as fatigue.  In fact, dehydration is one of the most under-recognized leading causes of fatigue.  As dehydration progresses, other symptoms develop: muscle cramps, dizziness, headaches, thirst, dry skin, confusion, decreased urination and increased heart rate. So, one of the primary ways to prevent fatigue in the body is to stay properly hydrated and consume an adequate amount of electrolytes, which can be achieved by eating bananas and drinking plenty of water.

4. Water

Since dehydration is the sole reason may people experience fatigue, it makes sense this can be reversed easily by simply drinking more water throughout the day. Unfortunately, many people don’t drink water at all during the day. Instead they drink soda, energy drinks, and coffee, all of which can cause even further dehydration. Ideally, you should consume half your body weight in ounces of water per day. For example, a person weighing 140 pounds should consume 70 ounces of water per day. Your water source is important too. Tap water and even some bottled waters contain many impurities include chlorine and fluoride. So you should use at home some form of reverse osmosis filtering or distilled water and take it with you as you head to work or play.

5. Spinach

Spinach is a very nutrient-dense food. Most importantly, spinach is loaded with iron and B vitamins which are key ingredients for feeling more energized! And, it too contains a good supply of chlorophyll. To get out of an afternoon slump, try eating a spinach salad for lunch or add it to your favorite smoothie. (View our smoothie recipes here and our Healthy Happy Gluten-Free Pancake Recipe which contains a variety of the top energy-boosting foods.)

6. Yogurt

Digestive issues are another major cause of fatigue. And, yogurt is one of the best foods you can eat to improve digestion. You can take all the vitamin and mineral supplements in the world, but if you are not properly digesting and absorbing these nutrients, it will all be for naught.

So, how does yogurt fight fatigue? Yogurt is full of vitamin B12 and probiotics—beneficial bacteria that help strengthen immunity and aid digestion by balancing normal flora bacteria in the gut. Because yogurt aids improves intestinal health, the B12 vitamins it contains get absorbed more rapidly by the body, making it great for a quick energy boost. Additionally, many studies have shown that taking probiotics can help fight chronic fatigue syndrome.

7. Nuts

Nuts are rich in protein, which stabilizes blood sugar levels. Having fluctuating blood sugar is often the cause of feeling lethargic after lunch. So, eating protein at lunch (instead of sugar or junk foods) can prevent afternoon fatigue. Additionally, nuts such as walnuts and almonds are high magnesium and omega-3 fatty acids, which leads to the final delicacy on our list of energy-boosting foods…

8. Wild Fish

Fish is loaded with omega-3 fatty acids, the healthy fat that helps you fight fatigue (and chronic illness).  The fish highest in omega-3 content include:

• Salmon
• Caviar
• Sardines
• Herring
• Tuna

While all of these seafood varieties contain omega-3s, it is important to know where the fish came from. That is, before you chow down on a seafood platter, learn whether the fish is wild or farm-raised. Farm-raised fish contain less omega-3’s than wild fish. Also, farm-raised fish are often injected with hormones or dyes.  So, if you’re looking for the best energy-boosting foods, go with wild fish.

SOURCES

[1] Oregon State University: Linus Pauling Institute

Originally published in 2013, this post is regularly updated.

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To support your healthy efforts, we’ve outlined a meal plan for you to follow. The staple foods of the Mediterranean diet include:

• Olive oil (healthy fats)
• Fruits and vegetables
• Nuts and seeds
• Unrefined whole grains
• Fish
• Legumes
• Dairy

Mediterranean Diet Rules

Following the Mediterranean Diet can be best tackled by dividing foods into five categories:

1. Daily (Eat multiple times per day.)

• Fruits
• Vegetables
• Healthy fats (olive oil)

2. Daily (Eat at least once per day.)

• Legumes (beans, peas, etc.)
• Unrefined whole grains (brown rice, steel cut oats, etc.)

3. Weekly (Eat multiple times per week.)

• Fish
• Nuts and seeds (almonds, walnuts, etc.)

4. Monthly (Eat 3 to 4 times per month or less.)

• Poultry
• Eggs
• Cheese and yogurt

5. Rarely (Eat only on special occasions.)

1. Red meat
2. Refined sugars and sweets
3. Luncheon/deli meats

While this diet focuses more on protein sourced from fish and legumes, when chooses between meat, poultry is the better option than red meat or deli meats. This Mediterranean Diet Pyramid can help you better visualize the types and amounts of foods you should be eating:

Create a Mediterranean Diet Calendar

Now you know which foods you should be eating regularly, prepare your meal plan by using a weekly or monthly calendar. Look over the list of Mediterranean foods above and be sure to choose a variety. Here are three examples of daily meal plans to get you started:

SUNDAY:

• Breakfast: Fresh Fruit salad and yogurt
• Snack: Carrots and hummus
• Lunch: Salmon Salad
• Snack: Red grapes and walnuts
• Dinner: Baked halibut on a bed of brown rice with a side of peppers and onions cooked in olive oil
• Snack: Frozen strawberries

MONDAY:

• Breakfast: Oatmeal with blueberries
• Snack: Almonds
• Lunch: Lentil basil soup
• Snack: Sliced bell peppers and avocado dip
• Dinner: Homemade veggie pizza (recipe below)
• Snack: Sliced oranges

TUESDAY:

• Breakfast: Breakfast fruit smoothie
• Snack: Granola with fruit and nuts
• Lunch: Half tuna salad sandwich on rye with side of split pea soup
• Snack: Celery and almond butter
• Dinner: Grilled shrimp drizzled in olive oil, lemon juice and basil; bed of spinach and fresh tomatoes topped with feta cheese crumbles and sunflower seeds; and side of broccoli, mozzarella cheese and wild rice casserole (recipe below)
• Snack: Sliced oranges

Mediterranean Diet Recipes

Homemade Veggie Pizza

For family fun, allow your kids to create their own pizzas.

• Spinach tortilla (1 or 2 per family member)
• Olive oil
• Tomato sauce
• Shredded mozzarella cheese
• Your favorite veggies

Lay out your spinach tortillas. Drizzle with olive oil and toast for 3 to 5 minutes (just enough to get warm and slightly toasted). Spoon the tomato sauce over the tortillas (as much or as little as you prefer). Add shredded mozzarella cheese. Top with favorite veggies such as bell peppers, onions, tomatoes, and jalapenos or your other favorite toppings (olives, shrimp, turkey bacon, organic beef, etc.).

Broccoli, Mozzarella Cheese & Wild Rice Casserole

• 1½ cups wild rice
• 3 cups broccoli
• 1 small yellow onion, diced
• ½ teaspoon oregano
• ½ teaspoon parsley
• 2 to 4 tablespoons of olive oil
• 1 package shredded mozzarella cheese
• Salt and pepper to taste

Cook wild rice according to package instructions; add salt and pepper to taste. At the same time, steam broccoli until it is tender; then drain. Add 2 to 4 tablespoons of olive oil in a sauté pan and pour the broccoli and diced onions into the pan. Sprinkle with oregano and parsley.  Cook on medium heat until the onions are lightly browned.

Lightly grease a casserole dish with olive oil. Add half of rice in one layer on the bottom of the casserole dish. Layer with half of the broccoli/onion mixture. Layer with half of the mozzarella cheese. Repeat layers – remaining rice, remaining broccoli/onion mixture, and remaining cheese. Cover and bake at 350 degrees for 15 minutes. Remove cover and bake for an additional 5 minutes.

Originally published in 2013 and regularly updated.

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Okay, okay, so you’re not perfect? The good news is that no one is! We all could use small lifestyle changes to become healthier people.

Below, we list the top five habits that healthy people practice regularly. By making a commitment, you can adopt these healthy habits, too. Your goal, however, should be to tackle only one at a time. That is, don’t try to conquer all five at once. Instead, choose one (or up to three healthy habits at most) and follow the 21/90 rule.

What’s the 21/90 rule? It refers to the fact that research shows it takes 21 days to create a new habit and 90 days to create a lifestyle. After you have selected one of the healthy habits below, try to incorporate it into your lifestyle for 21 consecutive days, and then continue until you reach 90 days. By then, it will have become routine.

Nutritious meal planning tops our list of healthy habits.

Healthy Habit #1: Plan Your Healthy Meals

It’s first on the list of healthy habits for a reason. Meal planning is the single greatest weapon to incorporate healthy eating into your daily lifestyle. Not only will you make wiser choices on food selections, but you’ll find that meal planning also will save you a ton of money.

The good news is that meal planning doesn’t have to be complicated. Simply write out your favorite meals or browse healthy recipes online. (Not sure which foods are healthy? Download our free guide here.) Try to choose enough meals to feed you and your family for one week—include breakfast, lunch, dinner, and snacks. Then, write out your grocery list of healthy ingredients.

The great thing about technology is you can purchase your groceries online so you’re not tempted to buy items at the store that you don’t need. You can also look online for sales or coupons to stay within your budget.

If you do shop at the store, stick to your list. And, never, ever go grocery shopping on an empty stomach! Being hungry will entice you to purchase unhealthy sweets and treats.

Keep the H2O coming—one important heathy habit is simply to drink plenty of water.

Healthy Habit #2: Drink Lots of Water

Water is the most essential component of your body, the most essential nutrient in your diet, and something you can’t survive without for more than two to four days. In fact, water comprises about 60 percent of your body weight. Without optimal water, your body can’t circulate all the other necessary nutrients, hormones, and other compounds you depend on. Lack of water will stop biochemical reactions in their tracks, disrupt your metabolism, slow the transportation of substances into and out of cells, and impair numerous other crucial physiologic processes.

How much water should you drink? Try to drink half of your body weight in ounces of water per day. This means if you weigh 140 pounds, your goal should be to drink 70 ounces of water per day. (See also Why Is Drinking Water Important? 6 Reasons to Stay Hydrated.)

Healthy Habit #3: Take Breaks Throughout the Day

This one is especially important if you work at a desk, use a computer frequently, or are prone to binge on social media or television. Taking a five- to 10-minute break every hour will make you more focused and productive. And, it helps reduce stress, which can thwart chronic anxiety or depression.

If you work in an office, go outside and get some sunshine. Or, to get some exercise on top of a mental health break, walk up and down a flight of stairs. Even taking a break to go to the bathroom can help! The key here is to force yourself to take small breaks to do a mental reset. If you need a reminder, set an alarm on your watch or mark it on your online calendar.

Healthy Habit #4: Make “To-Do” Lists

This healthy habit is easy to incorporate into your lifestyle and has huge rewards. Creating lists will make you more organized, productive, and efficient. As you see your list of to-do’s, you can tackle those with higher priority first. This helps you avoid procrastination, which saves you time and money (who couldn’t use more time and money?).

Additionally, making a to-do list can boost your self-confidence. As you cross off items on your list, you feel a sense of accomplishment.

Healthy Habit #5: Sleep Seven to Eight Hours per Night

Not getting enough sleep can have serious effects on your health—weight gain, depression, high cholesterol, and cardiovascular disease. To maintain a regular sleep schedule, try to go to bed and wake up around the same time each day.

Avoid looking at your cell phone or tablet before bedtime as the light can disrupt your circadian rhythm. Last, replace caffeine or sweets in the evening with soothing teas such as lavender or chamomile.

More Healthy Habits

There are plenty of additional healthy habits you can incorporate into your lifestyle outside of the top five:

• Exercise regularly.
• Avoid tanning.
• Make a budget and pay off debt.
• Socialize (make friends).
• Declutter your home.
• Forgive others.
• Keep a food diary.
• Have regular check-ups with your doctor.
• Quit addictive behaviors (smoking, excessive drinking, drug use, gambling, Internet, etc.).
• Spend time with your kids/loved ones.

The key is to work on at least one healthy habit for 90 days. With a little hard work and determination on cultivating these healthy habits, you’ll begin to see improvements in your physical and mental well-being. It’s time well spent that you’ll never regret!

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First, a word on triglycerides in general. High cholesterol has received most of the attention from heart health experts for years. Recently, however, scientists have discovered that having high triglycerides is a much more significant indicator of cardiovascular disease than is total cholesterol. In fact, having high triglycerides can triple your risk of heart disease and stroke even if you have low cholesterol levels._[1]

This illustration shows the standards for normal vs. high triglycerides levels.

What Are Triglycerides?

Triglycerides are a type of fat found in your blood that are actually needed for good health. They are important because they provide your body with energy. But when triglyceride levels become too high, your body begins to store them as fat—and the risk of heart disease increases. So the first step is to learn how to lower triglycerides.

A simple blood test will determine your triglyceride level. Here are the triglyceride ranges, with units of measurements given in milligrams per deciliter (mg/dL):

• Normal is less than 150.
• Borderline-high is 150 to 199.
• High is 200 to 499.
• Extremely high is 500 or higher.

Diet Advice: How to Lower Triglycerides Naturally

So how can you lower triglycerides naturally? First, try eating your way to better heart health.

A healthy triglyceride diet should include a combination of foods with specific nutrients, including those that are rich in antioxidants, like cranberries. And until you learn how to lower triglycerides below 150 mg/dL, you may also want to augment your diet with nutritional supplements that provide therapeutic levels of these same nutrients. Drinking tea is another beneficial habit for reducing triglycerides.

Most important, make sure the following trio of key nutrients are in your diet.

How to lower triglycerides naturally? Get your omega-3 fatty acids; salmon is a top source.

1. Omega-3 fatty acids

A study published in the Journal of the American College of Nutrition concluded that omega-3 fatty acids can reduce triglycerides in patients with coronary artery disease (CAD)._[2] Sardines, salmon, flax seeds, and walnuts are excellent food sources of omega-3 fatty acids.

However, most people do not eat enough of these foods to get the amount of omega-3s needed to reduce triglyceride levels. Therefore, supplementation is a key strategy for how to lower triglycerides. Your fish oil supplements should provide 1000 mg of the combined omega-3′s DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid) daily in order to achieve the recommended cardio-protective dosage.

Keep such fruits as apples, pears, and bananas in your diet to get enough fiber—and to lower triglycerides naturally.

2. Fiber

Studies show that low dietary fiber is common in a high-triglyceride diet._[3,4] So if that is a reflection of your cholesterol score, increased fiber intake is a must in lowering your triglycerides. The current recommendation for fiber is about 25 to 30 grams daily. Unfortunately, the average American eats about 10 to 12 grams of fiber each day. (No wonder we’re sick!)

Good sources of fiber include beans, oatmeal, apples, bananas, pears, greens, and sweet potatoes. (See also our post “Why Is Fiber Important? Lower Cholesterol, Prevent Disease, and Live Longer by Eating More Fiber.“)

Fiber can also be consumed in supplements but you should be careful to purchase supplements that do not contain laxatives or stimulants, as these can be harmful. Good sources of fiber include inulin and psyllium. Inulin is a prebiotic that can stimulate the growth of beneficial bacteria. Psyllium is a natural source of both soluble and insoluble fiber. For either of these products, it is best to follow the manufacturer’s dosing instructions and take the supplements with plenty of water.

You’ll find niacin in such food sources as turkey and chicken, not to mention tuna, salmon, and halibut.

3. Niacin

Niacin—vitamin B3—not only reduces triglycerides and LDL cholesterol, but also increases HDL (“good”) levels. Niacin works in the liver by affecting the production of blood fats. It is so well researched and the evidence for using it to treat high cholesterol is so strong that it has become an accepted mainstream treatment. As such, it’s recommended by the National Cholesterol Education Program_[5], which is managed by the National Institutes of Health and its National Heart, Lung, and Blood Institute division.

Foods that contain niacin include chicken, tuna, beef, turkey, halibut, and salmon. As a supplement, most patients get the benefits they desire at a daily dosage between 250 mg to 2000 mg (2 grams). Since taking niacin can cause flushing, you should start off taking a small dose at around 250 mg per day and increase the dosage as tolerated. Observe your flushing reaction. Most of the time the flushing reaction will subside altogether or else be greatly reduced after one to two weeks of taking the supplement. Others can ramp up fairly quickly.

Be aware that stomach distress, itching, and headache are occasionally experienced by niacin users. If you have liver disease, ulcers (presently or in the past), or gout, you will especially want to work with your doctor in using niacin therapy.

Share Your Experience with Lowering Triglyceride Levels

Do you have any experience with how to lower triglyceride levels? What do you think is the best strategy for how to reduce triglyceride levels? Share your thoughts in the comments section below.

Originally published in 2012, this post is regularly updated.

[1]  American Journal of Clinical Nutrition, Vol. 86: 943-49.
[2] Journal of the American College of Nutrition, 2006 Dec; Vol. 25, No. 6, 480-485.
[3] JAMA. 1996; 275:447–51.
[4] Mayo Clinic
[5] Fundam Clin Pharmacol. 2007 Nov;21 Suppl 2:5-6.
[6] PLoS One. 2012; 7(7): e41735.

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For starters, let’s take a look at symptoms.

Anxiety Attack Symptoms in Women

• Excessive worry
• Sudden overwhelming fear
• Palpitations
• Feeling nervous
• Trembling
• Shortness of breath
• Sense of choking
• A detached feeling
• Fear of dying
• Feeling powerless
• Numbness or tingling in the limbs or entire body
• Chills or sweating
• A sense of impending doom or feeling like something bad is going to happen
• Dizziness
• Nausea
• Chest pain
• Difficulty concentrating on things that are worries

Why Women Are More Prone to Panic Attacks and Anxiety

Serotonin is a neurotransmitter that acts as a messenger to transmit signals within the brain. Low serotonin levels are well-recognized by the medical community as a primary cause of panic attacks, depression and other signs of anxiety in women. And, women are much more likely to suffer from serotonin deficiency than men. But why?

Low serotonin levels in women likely are the result of their more sensitive and intense responses to stress  as well as their higher rates of thyroid problems.[2] There is also some evidence that female hormones interact with serotonin to cause anxiety symptoms to occur or worsen during the premenstrual time, during the postpartum period, and around the time of menopause.

Not coincidentally, these are all periods when sex hormones are in flux. Men, on the other hand, generally experience a steady level of sex hormones until middle age, when the decline is gradual.

Serotonin and Panic Attacks

Research published in the medical journal Biological Psychiatry, provides intriguing insight as to why women seem to be affected so much more intensely than men to serotonin deficiency.

To study the effects of serotonin deficiency on the brain, the researchers depleted serotonin levels in both men and women. They found that men with decreased serotonin levels become more impulsive but did not experience mood changes in response to the induced chemical changes. Women, on the other hand, experienced responses commonly associated with depression such as worsening of their mood and becoming more cautious (anxious). The researchers also discovered that the mood-lowering effect in women was influenced by a variation in a gene called the “serotonin transporter gene”.[3]

In short, the study results indicate that men and women use serotonin differently. That is, in general, women are highly susceptible to decreases in this neurotransmitter and demonstrate multiple symptoms. When men, however, experience a decrease in serotonin, it often does not translate to depression and anxiety.

Although serotonin is manufactured and performs its primary functions in the brain, approximately 90 percent of the body’s serotonin supply is found in the digestive tract and in blood platelets. Therefore, serotonin affects multiple systems, including the nervous, cardiovascular, and digestive systems.

This explains why many women who suffer from serotonin deficiency experience multiple symptoms simultaneously:  stress and anxiety, depression, nervousness, panic attacks, altered sleep patterns, food cravings, weight gain and upset stomach. This further clarifies why depression and signs of anxiety in women have been linked to an increased incidence of diabetes, heart attack, and stroke.[4,5]

Signs of a Panic Attack Caused By Vitamin B6 and Iron Deficiency

Another study linked vitamin and mineral deficiencies to panic attacks in women and other signs of anxiety in women. Since vitamin B6 and iron play important roles as cofactors for the synthesis of serotonin, the researchers tested to see whether or not low levels of the nutrients played a role in the incidence of panic attacks.

Study participants were divided into two groups: one group included patients who had been to the emergency room due to panic attacks or hyperventilation attacks while the other group did not have a history of panic attacks. The researchers tested the blood levels of both groups to see whether a deficiency in B vitamins or iron could contribute to the attacks. The results indicated that low blood levels of these two specific nutrients were indeed related to panic attacks.[6]

RECOMMENDED FOR YOU

• How to Halt Panic Attacks and Ease Anxiety
• Panic Attacks Are Scary but Treatable
• Do Over-the-Counter Anxiety Medications and Supplements Work?

SOURCES

[1] Anxiety and Depression Association of America.

[2] Merck Manual on Depressive Disorders.

[3] Biological Psychiatry, 2007, Vol. 62, Issue: 6, Pages: 593-599.

[4] American Heart Association.

[5] American Journal of Public Health, April 9, 2013.

[6] Acta Med Okayama. 2013;67(2):99-104.

This article was originally published in 2013 and has been updated.

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Unlike omega-3 and omega-6 fatty acids, omega-9s are not considered “essential” fatty acids because our bodies can make them in small amounts. Omega-9s are utilized in the body when omega-3 and omega-6 fatty acids are not readily present.

What the Omega Numbers Mean

All fats are basically long chains connected like beads on a string that “bend” in different directions in relation to how the carbon, hydrogen, and oxygen are joined with molecular bonds. Unlike saturated fats (think butter), omega-3, 6, and 9 are polyunsaturated (PUFAs). The “saturation” refers to the number of hydrogen atoms that are attached to the carbon of these molecules—in other words, how many times the long chain is bent:

• Saturated: The chain is straight, with no double bonds; all of the molecules are “saturated” or “holding on” to each other with hydrogen atoms.
• Monounsaturated: The chain is bent once with one carbon connected by a double bond, and therefore, one of the hydrogens is missing.
• Polyunsaturated: The chain is bent two times or more, with two or more of the carbons connected by a double bond, and two or more of the hydrogens are missing.

The number of the omegas refers to placement of the “bend” (the double bond) in the molecular chain:

• Omega-3s are polyunsaturated, and they have their double bond after the third position.
• Omega-6s fats are polyunsaturated, and they have their double bond after the sixth position.
• Omega-9s are either monosaturated or polyunsaturated, and they have their double bond after the ninth position.

The chemical structure of the omegas, however, isn’t nearly as important as what they actually do for your body once consumed.

Health Benefits of Omega-9 Fatty Acids

The benefits of omega-9s fatty acids are wide-ranging:

1. Increases “good” HDL cholesterol levels and decreases “bad” LDL cholesterol levels. This helps eliminate plaque buildup in the arteries, which causes heart attacks and strokes.
2. Reduces insulin resistance in people with diabetes.
3. Increases energy and enhances mood.
4. Improves memory performance in people with Alzheimer’s disease.
5. Boosts the immune system.

Sources of Omega-9s

The two primary sources of omega-9 fatty acids are oleic acid and erucic acid. These can be found in foods and supplements. For example, oleic acid is the main component of olive oil, and erucic acid can be found in wallflower seed.

Other foods rich in omega 9 fatty acids include:

• Avocados and avocado oil
• Almonds and almond oil
• Pecans
• Cashews
• Hazelnuts
• Rapeseed
• Mustard seed
• Olives
• Macadamia nuts

Foods and Supplements That Offer Omega-9 Benefits

One or two tablespoons of extra virgin olive oil per day provides enough oleic acid for adults. However, this dosage should be divided up throughout the day. It is much more beneficial to the body to take olive oil like a time-released supplement rather than consuming the entire daily amount in a single dosage.

It is also important to note that the body will eventually suffer from having a large amount of omega-9s if there’s a lack of the proper amount of omega-3s. That is, you have to have the correct ratio of omega-3s, 6s, and 9s in your diet.

When taking omega-9 in supplement form, it is best to choose a supplement that also contains omega 3 fatty acids. Researchers agree that without this delicate balance of omegas, serious health effects can ensue. Learn more about balancing your omega 3-6-9 ratio.

1] Am J Clin Nutr. 2013 Apr; 97(4): 689–697.
2] Pharmacol Biochem Behav. 2016 Mar;142:85-90.
3] Biomed & Pharm. 2002 Oct; 56(8): 365-379.
4] Horm Metab Res 2017; 49(06): 446-451.
5] Diabetes 2015 Jun; 64(6): 2116-2128.
6] Nutr Hosp. 2012 Jul-Aug;27(4):978-90. 

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