Compared to the alternative, Dry January is definitely a healthier choice, according to the CDC and a study in The Lancet, which found that alcohol, despite the purported benefits of red wine, has “no health benefits” in itself, and in fact, can increase your risk of cancer, liver disease, death, and anxiety. Alcohol is the seventh leading cause of death in adults the world over.

Is Alcohol Bad for You?

Drinking acts against all your best health efforts: It slows the immune system, robs your bones of calcium, and leads to weight gain (a recent study shows the drunk munchies are real as your mind on alcohol tricks your body into thinking it’s in starvation mode). Imbibing also puts you in other danger of accidents (since even after one drink your judgment is impaired), so going dry is a good idea no matter how much the world events may make you want to reach for the vino or vodka.

How to Go Sober for a Month

As we all make our New Year’s resolutions of every variety, and even if yours did not include going dry this month, you can start now. Taking a complete “detox” from drinking right now, for a week, two weeks, or a month or longer, will benefit your health at every level, according to doctors and addiction experts (alcohol abuse or over-imbibing is defined as drinking more than five drinks in a single day in the past 30 days).

Here are seven tips to help you crush Dry January, and go alcohol-free now, or get back on the wagon if you toppled off. (No judging here…)

1. Make a Plan

You may have planned to abstain from the booze for a whole month, but it is not always easy to stick to it. Build a plan with a list of goals –– it may be helpful to write it down somewhere as a visual reminder of your intentions. Don’t take the big leap right away, start by setting small milestones that are realistic for you.

You’re also more likely to follow smaller goals in the early stages of this resolution, according to recent research. So whether you reduce the number of drinks per week or slowly refrain from purchasing your favorite booze, try doing it in small increments to change your relationship with alcohol.

2. Develop Coping Mechanisms

Many use alcohol to cope with their stress or cultivate feelings of calmness. However, drinking only leads to positive feelings and relaxation in the short term, not the long term, according to the National Institute on Alcohol Abuse and Alcoholism. Therefore, it’s best to address the underlying issue of stress and find healthy ways to cope instead of coping with alcohol, recommends Dr. Joseph DeSanto, MD, an addiction specialist for BioCorRx.

“Meditation is a readily available and potent technique, to begin with, he says. Meditation is a part of mindfulness activities, which have been proven to ease anxiety and stress, according to research. Finding a coping mechanism like deep breathing or journaling will help you manage your stress better for both long-term and short-term well-being.

3. Avoid Triggers

For a lot of people, there are probably some environments that they associate with alcohol. It could be pregaming with drinks at a sports event or a weekly happy hour with friends. Whatever the case may be, it’s best to understand these triggering environments and how you can avoid them, says Dr. Stacy Cohen, MD, a double board-certified general and addiction psychiatrist who practices at The Moment in Los Angeles, California.

“You’re best off avoiding people, places, and things that can remind you of drinking. If you’re struggling with going booze-free for the month, perhaps have your loved ones put away the alcohol ahead of time and try not to drink around you. You can also participate in an event with someone else who agrees not to drink so you don’t feel alone,” she says.

4. Focus on Physical Activity

It’s almost the New Year, but you’re probably continuing the same routine as the year before. Shake up things a bit to move around and add more things you love to do, such as a salsa class or an outdoor sport. Joelene Knight, CADC-CAS, Board Member at Awakening Recovery and Executive Director/Co-Founder at Grace Recovery says.

“One of the best ways to fight boredom and continue to abstain from alcohol during Dry January is definitely getting physical activity as it gives your body the chance to release endorphins or “feel-good” chemicals. You can take a walk, hike, walk on a treadmill, or do an online yoga video.”

Whether you hit the gym or walk along the shores of a beach, these active changes will help you curb that urge to pour a glass of liquor and leave you feeling great.

5. Build a Support System

According to a survey conducted in 2019, one in five Americans annually participates in Dry January. Understand that you’re not alone –– there’s probably a community of friends, family members, and colleagues that are giving up alcohol this month too. It may be helpful to make your Dry January goals public so you can cultivate a network of people close to you to hold yourself accountable and on track.

There are also a lot of resources and support groups online as well, says Dr. DeSanto. “Self-help groups, while not for everyone, can help you find a safe environment to communicate with other individuals who have changed their relationship with alcohol. Finding your tribe of supportive people will help you feel less alone,” he says.

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6. Find Drink Alternatives

If you find yourself usually drinking often (this means going over the limits of up to 2 drinks a day for men and up 1 drink a day for women per CDC guidelines), it’s probably time to find a replacement drink. Water is usually the best option as it keeps you well hydrated, crucial for many bodily functions.

However, if it’s hard to give up the fresh taste of your favorite drink right away, an alternative option like an alcoholic-free drink may be your best bet, says Dr. Cohen. There are so many brands out there that have mocktails so you can enjoy the fresh citrus taste of a Moscow mule or sweet champagne without the booze. Some of our favorite non-alcoholic products include Rock Grace Crystal Elixir, Gruvi’s Bubbly Rosé, Martinelli’s Sparkling Cider, and Heineken’s 0.0.

Read More: The Best Non-Alcoholic Drinks

7. Seek Professional Help

Starting the new year booze-free is amazing, but what happens after that? For a lot of people, Dry January is the time when they realize they have an unhealthy relationship with alcohol. In that case, it may be time to seek support from a professional to transform your alcohol habits for the better.

If you’re unsure of where to start, speak to your local healthcare provider about the treatment options available. They will be able to assess your situation and guide you to the right resources for recovery. Remember, it’s never too late to start.

If you feel like you need immediate assistance with your substance use or mental health issues –– in the U.S., call 800-662-HELP (4357) for the SAMHSA National Helpline.

For more expert advice, visit The Beet’s Health & Nutrition articles. 

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Whether you’re simply doubling down on your efforts to stay plant-strong into the new year or totally new to the plant-based world, we’re here to help you ace all your healthy eating objectives, and beyond. Here are seven tips to reach those goals, from nutritionists who know.

How to Achieve Your New Year’s Resolutions

1. Set Realistic Goals

Taking on too much from the outset is going to set you up for failure, and between all those awesome Zoom yoga classes you’ve signed up for and those green smoothies you’ve been whipping up each morning, ain’t nobody got time to flop.

“To get started think of your overall goal (i.e., lose 10 pounds) and start with small steps that directly impact that goal such as drinking less soft drinks or doing more physical activity,” says Geiger, who stresses narrowing down on as realistic a goal as possible – that is, something that’s a bit of a challenge, but still within reach.

2. Identify What You Need to Succeed

“This seems simple but is a step that is often overlooked by many of the clients that I’ve worked with,” comments Sheri Vettel, RD, at the Institute for Integrative Nutrition based in New York City. (FYI: Vettel follows a primarily plant-forward diet, only consuming the occasional fatty fish for the omega 3-fatty acids.)

“For instance, if you’d like to begin eating more plant-based, reflect on what skills and tools you’ll need to ensure your success. This might include taking a [plant-based] cooking class, listening to plant-forward podcasts, or investing in a few new cookbooks or a new kitchen appliance.”

Better yet, check out The Beet’s Beginner’s Guide to a Plant-Based Diet and team up with us on the journey to better health today.

3. Hold Yourself Accountable

“For accountability, find a way you like to keep track of your progress. Use a journal, app, a friend, or join a Facebook group,” offers Geiger. “In whichever way you find motivation use that to your advantage this year.”

If you’re doing Veganuary, try putting a “V” with a circle around it on a wall calendar for every day you successfully stick to your plant-based eating plan. You’d be amazed at how much of a positive jolt seeing all those “V”s lined up will give you. So much so, you may very well decide to keep the party going into February.

4. Don’t Abandon Your Goal

Caved and ordered late-night pizza when you vowed to nix dairy? Skipped a day in your 30-day yoga challenge? Forgot to meditate yesterday? Don’t sweat it.

“Remember that not every day will be perfect and it’s about making positive changes overall,” offers Geiger. “If you feel you are losing motivation or lost track of your goal, reframe and focus and pick it back up where you left off. Don’t wait until tomorrow.” Just because you had that ‘za doesn’t mean tomorrow isn’t a new day to recommit to your resolution.

5. Center Your Goal Around Variety

If you’re looking to make the most of your New Year’s dreams, honing in on an objective that involves some variety may prove a welcome strategy. For Vettel, this ethos applies to the realm of meal planning: “Set a goal around variety to keep meals interesting! Place a comprehensive list of fruits and vegetables on your fridge or wherever it’s convenient for you,” Vettel suggests.

“Keep a tally next to each type of produce when you buy it and use this as a guide to purchase and prepare a variety of fruits and veggies each week.” We love that idea, and this concept of variety works beyond your plate, too. If you’re setting out to read more books, curling up with tomes in a host of different genres might help you make that goal stick.

If you’d like to exercise more (read: at all), mixing things up between yoga, pilates, weight lifting, cycling, jogging, and more, is likely to be more appealing and attainable than doing the same workout routine every day (at least when you’re new to exercise and looking to find the types that you like best).

6. Be Kind to Yourself

Especially during these turbulent and uncertain times, beating yourself up is a recipe for falling off the course.

“When we set a resolution, we are telling ourselves that we will or will not do something. This creates space for self-judgment when we feel that we’ve ‘fallen off the wagon.’ If there’s anything that the current pandemic has taught many of us, it’s that there is extreme importance in being gentle with and taking care of ourselves,” advises Vettel. “This extends well beyond the ideas of physical nourishment. If we find it emotionally difficult to maintain our resolutions around the foods we wish to put in our body, this takes away from the health benefits that we were trying to achieve in the first place.”

Another thing to keep in mind, says Vettel, is how your New Year’s resolution will affect your health holistically: “Be honest with yourself about what your resolution will mean for your health overall,” says Vettel. “If your resolution to avoid all processed foods or to workout daily will stress you out on days when you’re too busy to do so, consider re-working your resolution and finding something that will support your physical and emotional health instead.”

7. Journal

There’s a good reason there’s so much psychological research on the benefits of journaling, whether it’s on raising your self-esteem or helping with anxiety It’s also mighty effective when it comes to staying committed to your New Year’s resolutions. “I’ve found journaling to be extremely helpful whenever I set new goals for myself, as it becomes an honest reflection of my progress,” states Vettel.

“Whether it’s experimenting with a meditation practice, finding more space for the movement that I enjoy, or working on hydration, reflecting on what’s working and what isn’t has moved me toward success.”

For more expert advice, visit The Beet’s Health & Nutrition articles. 

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On the flip side, when we don’t take any action on the goals we have set or ideas we have had to change, we can be left feeling pretty down. We might even engage in more negative thoughts that are unmotivating altogether thus negatively affecting our neurochemistry.

Typical resolutions have more to do with how our body looks than how we feel emotionally. In fact, most people have this just a little bit backward and think if they lost weight they would feel better. While this can be true in some cases, we don’t always go about it in the most healthy ways.

Alternatively, think about improving the health of your brain as a way to naturally increase your feel-good chemicals so you can feel more alert, do more things, and naturally want to exercise and eat better. Because 2021 has been emotionally fatiguing, how about focusing on the health of your brain as a resolution for 2022.”

How to Reach Your New Years Resolutions

1. Nourish Brain and Body

This year think of food as fuel. Your neurotransmitters (think serotonin and dopamine) need protein as fuel. Additionally, nutrient cofactors (vitamins and minerals) are necessary for the neurotransmitter pathway to biochemically convert.

Opt for nutrient-dense foods and high-quality protein sources. You can supplement with amino acids, vitamins, and minerals (check with a qualified health professional) to help you fuel up. This will improve our mood, drive, and focus on all things we need in 2022.

2. Get More Sleep

Getting more sleep starts with changing some habits around sleep. Instead of a sugary snack (or alcohol) before bed, opt for a light protein snack. One of my favorite snacks is a calming tea with some collagen protein. This will stabilize your blood sugar before bed which means less waking up in the middle of the night with racing thoughts. Also, set the stage in your bedroom by eliminating the use of electronics bedside.

Scrolling through social media might seem relaxing, but really it’s stimulating. Instead, opt for reading a book, or listening to binaural beats. Be sure your room temperature is cool and your bedding and bed are super comfortable.

You can also use the power of smell by diffusing essential oils in your bedroom such as lavender. Research has found that lavender can positively affect sleep. Additionally, your brain will begin to associate the smell of lavender (or whatever scent you choose) with sleep. Learn more about foods that can help improve your quality of sleep here.

3. Move Intentionally

Exercise doesn’t have to be at the gym. In fact, we need to change the way we think about exercise. Instead, just think of it as moving your body more. Thirty minutes of movement a day is all it takes to improve your mood, reduce your stress, and more! Find something that you enjoy and make an appointment with yourself at the same time every day so it is non-negotiable. For instance, if you are working from home before you move from your work chair to the couch, the transition from work to home by going for a walk first.

4. Meditate Daily

Research tells us that meditation is a great way to improve physical and mental health.  Meditation is a wonderful way to improve sleep and reduce your stress load.  Don’t be afraid that you ‘don’t know how to meditate’. There are plenty of apps or videos out there that will get you going.  The most important part is to just start. Find a time in your day, maybe before you get out of bed, that you can be still and just breathe. Start with five intentional minutes and work your way up.

Dr. Teralyn Sell is a Psychotherapist and Brain Health Expert with a Ph.D. in Psychology. She is the author of Kick Off Your Damn Heels! and host of the podcast series by the same name.

For more expert advice, visit The Beet’s Health & Nutrition articles. 

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Especially if you’re trying to lose weight, eating the right breakfast can hold the key to success, since a balanced early meal gives you the energy and nutrients after overnight fasting, to set you up for steady blood sugar and healthier food choices for the rest of the day.

But eating a superstar breakfast to help usher along weight loss isn’t always easy. Is a banana and almond butter enough? Is avocado toast with a side of fruit salad too much? What’s the best breakfast to power up your metabolism? Or to refuel up after an early morning workout?

For the answers, we reached out to Registered Dieticians to share their best plant-based morning meals to have if you’re trying to lose weight. Choose one and stick with it or rotate through these six healthy choices. For more recipe inspiration, check out The Beet’s library of over 1,000 plant-based recipes.

The Best Breakfasts for Weight Loss

1. Overnight Tropical Chia Coconut Pudding from Bansari Acharya, MA, RD at Foodlove.com 

How to make it: Mix one cup of unsweetened coconut milk (or any other unsweetened plant-based milk, or even water) with four tablespoons of chia seeds. For flavoring, you can add a splash of vanilla extract and, if you’d like, a sweetener of choice like agave syrup, at this stage and mix everything thoroughly. Place it in the fridge overnight to set. In the morning, top it off with fruits such as mango, kiwi, and pineapple and, for an added tropical kick, unsweetened coconut flakes. To switch this recipe up, you can also swap oats for chia seeds.

Why it helps with weight loss: “This breakfast recipe is excellent for those who are trying to lose weight as chia seeds are high in many vitamins, minerals, and protein, while also being low in calories,” says Acharya, also noting that they contain omega-3s, which are an essential fatty acid providing excellent benefits for your heart and brain.

“Furthermore, chia seeds are an excellent source of fiber, which helps in those trying to lose weight by improving digestion and reducing cholesterol.” Two tablespoons of chia seeds boast an impressive 11 grams of fiber and clock in at only 130 calories.

2. Spiced Chickpea-Avocado Toast from Amanda A. Kostro Miller, RD, LDN, who serves on the advisory board for Fitter Living 

How to make it: Place two tablespoons of roasted chickpeas (you can roast them the day before for swifter prep); check out our recipe here on one slice of whole-grain toast along with a quarter cup of mashed avocado. Add fresh herbs like basil or parsley and spices like red hot chile pepper flakes or sea salt as desired.

Why it helps with weight loss: “The chickpea avocado toast is not only vegan, but it’s full of protein, fat, and fiber to keep you totally satisfied for hours,” explains Kostro Miller. “One huge struggle for people trying to lose weight is feeling hungry between meals. This breakfast option uses a three-tiered approach to battling hunger: healthy avocado fat, plant-based protein, and fiber in every main ingredient.” It’s also the kind of thing you’ll come to crave every morning.

3. Banana-Cacao Fruit Smoothie from Jinan Banna, Ph.D., RD

How to make it: In a high-powered blender, add frozen fruits of your choice (we love frozen berries for all of their antioxidants!) along with a tablespoon of cacao nibs, half a banana, and half a cup of unsweetened soy milk or unsweetened plant-based milk of choice. Blend until smooth.

Why it helps with weight loss: “This recipe provides fiber, heart-healthy fat, and protein to help you stay full while trying to lose weight,” offers Banna. “It’s important to focus on foods that provide a sense of satisfaction and don’t have a lot of empty calories to leave you hungry again quickly.” To make this shake even more filling, add a tablespoon or two of your favorite nut butter.

4. Almond Butter Toast with Berries from Lisa Young, Ph.D., RDN, author of Finally Full, Finally Slim: 30 Days to Permanent Weight Loss One Portion at a Time

How to make it: Spread one tablespoon of almond butter on a slice of Ezekiel bread after toasting (or eat it untoasted, if you prefer) and serve with one cup of blueberries. You can also swap whole wheat bread and peanut butter in this recipe. For a different flavor profile, serve with a sliced banana instead of blueberries.

Why it helps with weight loss: “This is a good breakfast if you’re trying to lose weight as it’s the perfect combo of being a good source of fiber, healthy plant-based protein, and good fat,” says Young. (Nut butters are loaded with heart-healthy monounsaturated fats.)  Blueberries are also rich in phytonutrients, good-for-you chemical compounds made by plants. “This recipe is also simple to make, especially if you’re in a rush.” That 10 a.m. Zoom call waits for no stragglers, dear readers.

5. Better-For-You PB&J from Robin Barrie, MS, RD, CDN, CSSD

How to make it: Make chia jam by combining 16 ounces of fresh or frozen raspberries (or any berry) with four tablespoons chia seeds, three tablespoons lemon juice, and one-to-three tablespoons maple syrup for sweetness (if the fruit is really sweet, use less) in a small saucepan on the stove at medium heat.

Stir frequently until the fruit defrosts or breaks apart and the ingredients begin to gel together (about five-to-seven minutes). Remove from heat and place in a glass container and allow to cool to room temperature. Enjoy right away or store in the fridge for a few hours or overnight for maximum seed expansion. Use for the next three-to-five days. When making your breakfast, slather the jam on an Ezekiel whole-grain English muffin and serve.

Why it helps with weight loss: “Ezekiel muffins have all-natural ingredients and are delish, while the chia seeds in the jam keep you feeling satiated,” notes Barrie. “Pick your favorite berry for the jam and try any type of nut butter you like! You will feel full for hours.” If you’re craving something sweet after dinner, this also makes an excellent healthy dessert.

6. English Muffin Tomato-and-Avocado sandwich from Jinan Banna, Ph.D., RD

How to make it: Pop a whole wheat English muffin in the toaster. Pour a drizzle of olive oil, sea salt, and pepper on each half, and add sliced tomatoes and avocados. A splash of balsamic vinegar adds a nice hint of acid.

Why it helps with weight loss: “This option is good for weight loss because of the content of fiber and heart-healthy fat,” offers Banna. “These nutrients help you to stay full to avoid overeating.” For more on how eating an avocado a day can help you burn fat and lose weight, read our article on “nature’s keto” here.

For more expert advice, check out The Beet’s Health & Nutrition articles. 

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Colorectal cancer deaths now account for nine percent of cancer deaths, after lung cancer (23 percent), and account for more cancer fatalities than pancreatic (eight percent), breast (seven percent), prostate (five percent), and cancer of the liver or bile duct (five percent). All other cancer deaths accounted for less than five percent, according to the latest stats from the CDC. 

According to a Yale Medicine article, doctors there recently reported treating younger patients every year, one as young as 18,  but others in their 20s, 30s, and 40s, who don’t recognize the signs. “The American Cancer Society reported on the largest analysis of the trend so far in the Journal of the National Cancer Institute. They found people born in 1990, who would be 31 now, have double the risk of colon cancer and quadruple the risk of rectal cancer compared to people born around 1950.”

“We are seeing a clear uptick in colorectal cancer in younger generations,” says Haddon Pantel, MD, a Yale Medicine colorectal surgeon, even as the overall numbers are dropping, the incidence in younger people is rising.

So what’s driving the spike in cases of colon cancer among people under the age of 50? Numerous factors are to blame, but diet appears to be the number one driver of risk. “Poor diet is the biggest risk factor,” says Rajiv Sharma, M.D., gastroenterologist with GastroMD in Tampa, Fla., and author of Pursuit of Gut Happiness, who’s seen a rise in younger patients with colon cancer. His youngest was a 24-year-old with no history of colon cancer. “People are eating too many inflammatory foods and not enough plant-based nutrients.” 

Foods That Raise Colon Cancer Risk

Even with a direct relative who had colon cancer, which does elevate your risk, you’re not helpless in preventing colon cancer. “Individuals do have some control,” says Lisa Ravindra, M.D., primary care physician with Rush University Medical Center in Chicago. “Two of the biggest ways to lower your risk, even if you’re at higher risk, are maintaining a healthy diet and getting regular exercise.” 

Sharma recounts his medical training in India, where he got to observe colonoscopies among the largely vegetarian population, who ate little or no processed foods. “They had hardly any colon polyps,” he says. Polyps, while generally benign, are small clumps of cells that grow and attach to the lining of the colon and which can be a precursor to colon cancer. Whether they appear is largely influenced by diet. “These polyps are a disease of Western foods.” 

By “Western foods” he means the standard American diet, namely one that’s high in animal products and thus loaded with saturated fat, cholesterol, and sodium. These are foods that are considered pro-inflammatory because they drive up inflammation in the body, and “all diseases start with inflammation,” Sharma says.  

Foods Linked to Colon Cancer Risk

So what are some of the foods linked with colon cancer that it’s smart to eliminate? Here are four.

1. Red and Processed Meats

Start with red and processed meats. “Although the data are not entirely consistent, long-term frequent consumption of red meat (like beef, pork, or lamb) or processed meats (like sausages, bacon, ham, beef jerky, corned beef, bologna, pepperoni, and other smoked, salted, fermented or cured meats) appears to be associated with an increased risk of colorectal cancer,” Ravindra says, noting that the World Health Organization has labeled processed meat carcinogenic and red meat as probably carcinogenic. The report places these foods in the same risk category for cancer as asbestos, cigarettes, and alcohol. 

2. Added Sugar and Sodas

Sugary foods and beverages may even play a role. A recent study in the British Medical Journal found that sipping two or more sugary drinks a day in adulthood and adolescence was associated with a higher risk of early-onset CRC among women. While this was a small study, “there is no nutritional benefit to sugary foods and drinks so they’re best avoided,” Ravindra says. 

3. Excess Alcohol Consumption

And then there’s alcohol, which receives mixed messages in the media. But when it comes to the risk of cancer, colon included, the message is clear: “Zero is best,” Sharma says, echoing the American Cancer Society’s stance that it’s best not to drink alcohol. And there’s science to support it. Take, for instance, a study in the Annals of Oncology that found strong evidence for an association between drinking just over one drink a day and colorectal cancer risk. 

Of course, zero alcohol is something most people aren’t going to follow, which is why these experts make some allowances. Ravindra says that if you are drinking you should limit yourself to no more than two drinks a day if you’re a man, and one if you’re a woman, but Sharma has a different take. “Limit yourself to one or two a year,” he says. 

4. Smoking Tobacco

And while this isn’t a food, smoking should be avoided, no matter your risk. It’s been associated with increased incidence and mortality from colon cancer, Ravindra says. 

Fiber and Colon Cancer Risk

When it comes to preventing colon cancer, a plant-based diet is the healthiest approach, because of the fiber content in plants. “Fiber is critical for colon cancer prevention,” Sharma says. In fact, a study from Cancer Causes & Control found that men who ate 35 grams or more of fiber a day had a 40 percent lower risk for colorectal cancer than those who ate 13 grams a day. 

Fiber is beneficial in cancer prevention because of how it affects gut health. For starters, the soluble type of fiber is broken down by your intestinal flora into short-chain fatty acids like butyrate and propionate. “They change the way your gut lining’s DNA expresses itself, which leads to better gut health,” Sharma says. A healthier gut helps decrease inflammation and mutations of DNA, which translates into fewer polyps and less cancer.

Insoluble fiber serves as roughage, helping push out waste as it moves through your intestines. Insoluble fiber actually binds with toxins, bulks up your stool, and helps you poop, explains Sharma.  “When you poop, you expel toxins and unnecessary waste and get your colon ready for another load of food,” Sharma says. Ideally, you should be expelling these toxins at least once a day. 

Most vegetables, fruits, whole grains, legumes, nuts, and seeds –– the basis for a plant food diet –– can benefit your body and lower your risk of colon cancer, Sharma says. But the stand-outs are nuts, vegetables with deep green, red or orange colors like carrots, cabbage, Brussels sprouts, spinach, broccoli, and bell peppers; fruits like berries, pomegranates, and acai; ginger; garlic; and spices, especially turmeric, which can help decrease the formation of polyps. Sharma also recommends gut-friendly fermented foods like kimchi and sauerkraut.   

How to Lower Your Risk of Colon Cancer

You can do everything right (diet, exercise) and still have the unlucky diagnosis of cancer. The most important step in prevention is screening, which can detect precancerous polyps and remove them. Getting a colonoscopy is important, but so is a regular checkup where doctors can assess your risk. “When caught in earlier states, colorectal cancer is most treatable,” Ravindra says. In fact, 60 percent of colorectal cancer deaths could be prevented with screening, according to Fight Colorectal Cancer.  

Until recently, guidelines called for screening to begin at age 50. Yet new recommendations from the U.S. Preventive Services Task Force call for screening in most individuals to begin at age 45 and repeat every 10 years if nothing is found at your screening. And you should know the signs such as bloody stool or bleeding when you go to the bathroom, constipation, or any dramatic changes that are unexplained in your usual bathroom habits.

While the gold standard in screening remains the colonoscopy, which is a procedure that sends a tiny camera and light through your rectum to look inside your colon to spot early signs of colorectal cancer, there are also other early tests coming on the market. Sharma recommends that everybody get this as their first screening, even if they’re vegan.

There’s also an at-home test you can do instead called Cologuard. “It analyzes your stool sample for blood or DNA fragments that could be from cancer,” Ravindra says, noting that Cologuard detects 92 percent of colon cancers overall but is recommended only for people who are at average risk. If it’s negative, you can wait three years before repeating. If, however, it comes back positive, you’ll be asked to undergo a colonoscopy for further evaluation. 

Talk with your doctor about what’s best for you, but until then, don’t wait to change your diet. Load your plate with plants to keep that colon as clean as possible. 

For more expert advice, visit The Beet’s Health & Nutrition Articles. 

You may think iron is synonymous with meat, and while animal protein certainly has it, that doesn’t mean you can’t get enough iron if you eat a mainly plant-based diet. In fact, you can, if you know the right foods to choose and how to pair them. The daily recommendation from the National Institutes of Health (NIH) for iron intake is 18 milligrams (mg), but not all iron sources are created equal. Here’s what plant-based eaters need to know about iron and which iron-rich foods are best to help reap the benefits.

1. White Mushrooms

1 cup cooked = 3 mg iron (17% daily value (DV))\There are many reasons to eat mushrooms on the regular, but their meaty texture (try a Portobello cap as a meat replacement for a burger!) and ample protein are two of the highlights. Add them to your stir-fry, tacos, or even instead of meat in a faux Bolognese sauce.

2. Lentils

1/2 cup = 3 mg iron (17% DV)You don’t need to eat a huge serving of lentils to get a hearty dose of iron. Just a half-cup provides close to 20% of the iron you need in a day. Just like mushrooms, lentils have a meaty texture that works well in burgers, tacos, or grain bowls.

3. Potatoes

1 medium potato = 2 mg iron (11% DV)The poor potato has gotten such a bad rap. Fear of this carb-rich spud is unwarranted because it’s actually an affordable and delicious source of iron and potassium. So go ahead and have that hash, baked potato, or potato soup and leave the skin on for some added fiber.

4. Cashews

1 ounce = 2 mg iron (11% DV)Most nuts contain iron, but cashews are a standout because they have less fat than some of the other nuts. One ounce of cashews (about 16 to 18 nuts) has 160 calories, 5 grams of protein, and 13 grams of fat. Add a handful of cashews to smoothies, soups, or sauces for some extra creaminess.

5. Tofu

½ cup = 3 mg (15% DV)Not only does tofu have plenty of protein and calcium, but it’s also a good source of iron. It’s very versatile and takes on the flavor of any sauce or marinade, making it a great meat substitute.Keep in mind that you can easily get the iron you need from a plant-based diet.

The post How to Eat to Help Lower Risk of Colon Cancer, According to Experts appeared first on The Beet.

In fact, we seemingly don’t have a problem with one without it affecting the other. The brain and gut are intimately connected, which means that triggering factors that affect one, will ultimately affect the other. An imbalanced intestine can send signals to the brain, just as an imbalanced brain can send signals to the gut. Therefore, a person’s stomach or intestinal distress can be the cause, or the product of anxiety, stress, or depression.

Patients who have autoimmune disorders can be among those who suffer the greatest during the holiday season. Gut dysbiosis, or imbalance of intestinal microorganisms, plays a major role in the development of autoimmune diseases. Conversely, good gut health is vital to the management of autoimmune-related symptoms.

With the connection between gut health and brain health being so significant, you can see how there could be a vicious cycle between mental wellness, gut function, and overall physical health and how the heightened emotions of the holidays and what they look like this year, might trigger this cycle, especially for those who are autoimmune-compromised.

To help manage the rigorous effects that this year’s holiday season could have on us, here are five tips for boosting your brain health and gut health:

How to Boost Brain and Gut Health

1. Limit inflammatory foods: Unfortunately, many seasonal favorites come with inflammatory side effects that can spike the autoimmune response or even trigger the onset of autoimmune diseases. Alcohol, sugary foods, gluten, dairy, and processed meats are just a few inflammatory foods that we should all try to avoid. It’s fine to treat yourself but do it in moderation.
2. Get plenty of sleep: A lack of sleep can cause heightened emotions, sensitivity, and difficulty focusing. At an already emotional time of year, adequate sleep is crucial. With the current climate making travel and family gatherings risky, many will struggle emotionally, and a lack of sleep can intensify that. If you are having trouble sleeping, speak to your healthcare provider, as it could also be an indicator of gut imbalance.
3. Seek counseling:  Seeking therapy to learn to manage or cope with your feelings is not something to be embarrassed about. Take control of your mental health just as well as your physical health.
4. Spend extra time outdoors: Megan Riehl, PsyD, gastrointestinal psychologist and clinical director of the gastrointestinal behavioral health program at Michigan Medicine, recommends readjusting our mindsets about quality time outdoors. She says, “We can significantly benefit from being outside in the winter. The emotional benefits of fresh air and sunshine, coupled with the physical activity of walking, hiking, or cruising in a wheelchair, are a win-win situation.”
5. Proactive Health Management: Routine physicals and testing are essential to health management. The “What I don’t know, won’t hurt me” adage is not conducive to living a long, healthy life. Rather than waiting for something to be wrong and then trying to fix it, maintain your health.

Is My Gut Healthy?

Some of the signs of an unhealthy gut include irritable bowel syndrome, diarrhea, bloating, constipation, unexplained weight gain or loss, and fatigue. If you present with any of these symptoms, or sleeplessness, anxiety, or depression, seek the care of your primary care physician.

Cyrex Laboratories offers the Array 10 – Multiple Food Immune Reactivity Screen. This test measures reactivity to 180 food antigens, assisting in the early detection of dietary-related triggers of autoimmune reactivity. This test is highly recommended for anybody with unexplained symptoms whether gastrointestinal, neurological, dermatological, or behavioral in nature.

A healthy gut will produce the mood-boosting brain chemical, serotonin. The American Psychological Association estimates that 95 percent of serotonin is created by gut bacteria. A healthy brain will keep the gut happy. This gut-brain relationship is one that must be nurtured. Take notice and take care with these tips.

Dr. Chad Larson, NMD, DC, CCN, CSCS, Advisor and Consultant on Clinical Consulting Team for Cyrex Laboratories. Dr. Larson holds a Doctor of Naturopathic Medicine degree from Southwest College of Naturopathic Medicine and a Doctor of Chiropractic degree from Southern California University of Health Sciences.

He is a Certified Clinical Nutritionist and a Certified Strength and Conditioning Specialist. He particularly pursues advanced developments in the fields of endocrinology, orthopedics, sports medicine, and environmentally-induced chronic disease.

For more expert advice, visit The Beet’s Health & Nutrition articles. 

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Duckweed gets its name from the fact that it grows in ponds and still water, and can overproduce to an abundance, making it a sustainable form of plant-based “clean” protein and nutrients. But does it taste like a pond? Here’s the lowdown on duckweed’s health benefits and what we think after a week of trying duckweed ourselves.

What is Duckweed?

Duckweed is the common name for the aquatic plant Wolffia globosa, a tiny (less than 1/64 of an inch) pond plant that grows on the surface of the water and is known the world over as a source of protein for both animals and humans. Duckweed is the only plant source for humans that contains complete protein (all nine essential amino acids) as well as iron, vitamin B12, plus other key nutrients.

Duckweed has been consumed for hundreds of years in Southeast Asia where it is known as “vegetable meatball” due to its high-protein content (over 45 percent of its dry matter).

Now an Israeli company, Hinoman has developed this tiny super green into a frozen product, for the consumer marketplace and has the sole rights to the Mankai strain. Along with the health benefits, Mankai duckweed has a minimal ecological footprint, produced with a hydroponic system that doubles the plant’s mass every 72 hours using minimal water and light.

Duckweed can be grown and harvested year-round making it a sustainable protein source. By contrast, protein from animal sources requires vast amounts of natural resources to produce and accounts for more greenhouse gases than all the transportation systems combined.

The Health Benefits of Duckweed

There are some serious health benefits of duckweed, including the fact that studies have confirmed that duckweed is not just a nuisance pond plant that clogs up drains, but a nutritious source of protein and other nutrients. Here’s how duckweed can benefit your health and make a valuable addition to a mostly plant-based diet.

1. Vitamin B12

Plant-based sources of vitamin B12 are rare to find, but researchers demonstrated that Mankai is one such source in a 2020 study in Nutrients. Another study found that Mankai duckweed raised blood B12 levels more than soft cheese.

However, in order for plant-based food to be deemed to provide sufficient vitamin B12, it has to demonstrate that it can correct a deficiency, and more studies are needed to prove this.

Therefore, including Mankai in your daily diet can provide some of this essential nutrient, but if you are eating a strict plant-based diet still need to take a B12 supplement.

2. Protein

Some plant foods, such as quinoa are a ‘complete protein’ containing all the amino acids our bodies need to make protein. When you look at protein it’s not just the grams that matter, but the amino profile. Add Mankai to the list of plant foods that are equal to animal protein as a complete protein.

Studies suggest that Mankai contains all nine essential amino acids —the ones we need to get from food—in a ratio equivalent to that of eggs. Additionally, another study found it has similar protein to soft cheese and green peas. One serving (three frozen cubes) of Mankai contains ten percent (five grams) of the daily value for protein.

When you add other protein-rich ingredients to your smoothie along with the Mankai cubes —nut milk, hemp hearts, or seeds, you could get a good amount of your daily protein requirements by breakfast.

3. Heart and Liver Health

We know that the Mediterranean diet is good for health but a recent study found that the addition of more plants and the elimination of animal protein makes the “Green Mediterranean” diet even healthier.

The 2020 randomized controlled trial published in Heart found that a ‘green’ version of the Mediterranean diet that included Mankai duckweed, green tea, and walnuts (and involved consuming significantly less animal protein) decreased waist size and cholesterol — both risk factors for cardiovascular disease.

Additionally, another study found that the Green Mediterranean diet doubled fat loss in the liver and halved non-alcoholic fatty liver disease (NAFLD) compared to other healthy diets.

4. Blood Sugar Regulation

Duckweed – which is high in fiber – can help regulate blood sugar, which helps balance energy levels and lowers insulin response, which in turn helps us maintain a healthy weight. A study published in Diabetes Care showed that a duckweed shake had better effects on insulin and blood sugar than a yogurt-based shake.

When obese participants consumed a duckweed shake instead of their evening meal, they felt fuller and had a lower blood sugar response by the morning than when they consumed a balanced protein and carbohydrate yogurt shake.

5. Nutrient Content

Duckweed has an array of beneficial nutrients that are essential to health. For example in a study on iron levels and anemia, duckweed helped to maintain iron levels in the body and helped reverse anemia in lab animals.

The Mankai brand of duckweed that is available to consumers has the following nutrition profile compared to some other common superfoods:

• Equivalent to the iron in six cups of spinach
• The same amount of folic acid as 12 asparagus or one cup of beets
• Equivalent to the vitamin A in one cup of red pepper
• The same amount of zinc as in one cup of cooked quinoa
• 10 times the omega-3 per gram as spirulina

6. Antioxidants and Gut Health

We know that a plant-based diet gives us an array of beneficial antioxidants to help fight free radicals and disease, and duckweed is an excellent source of these powerful plant compounds.

As part of the Green Mediterranean Diet study, researchers revealed that Mankai duckweed contains approximately 200 antioxidant compounds that may help to boost good gut bacteria. The scientists believe that the two-way relationship between the polyphenol compounds in Mankai and the gut bacteria may contribute to beneficial effects on weight and health.

I Tried Mankai Duckweed

Trying duckweed in my morning smoothie for a week, I found that I wasn’t as hungry as usual and didn’t need to eat a meal until mid-afternoon. Meanwhile, my concentration and energy were both great.

Mankai is marketed as having a neutral taste. In my opinion, there is a grassy, earthy taste, slightly stronger than the flavor of other greens, but milder than wheatgrass. In a smoothie, I usually include some frozen spinach cubes and find this flavor milder than Mankai, which can take some getting used to, but I don’t think it’s too overpowering, and I was more accustomed to it by the end of the week.

Bottom Line: Mankai Duckweed boosts protein, B12, and other nutrients.

After trying it for a week, and researching its numerous health benefits, I think it can be a healthy addition to a plant-based diet, providing some of the nutrients that are trickier to consume with plants alone. Try it for yourself at eatmankai.com (but take note that the brand is no longer selling duckweed to the U.S. market) and see how you get accustomed to the flavor and reap the rewards for your health.

For more expert advice, visit The Beet’s Health & Nutrition articles. 

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Glassman believes that special occasions are wonderful times to celebrate life, and you can do it and also stay true to your overall health and well-being goals –– and still indulge –– appropriately. Her philosophy is to eat foods that nourish you without depriving yourself of the enjoyment that the holidays have to offer.

We caught up with Glassman as the Thanksgiving holiday quickly approaches and our grocery shopping lists are ready, our recipes all planned out, and our anticipation of gathering with loved-ones builds. This Thanksgiving, we want to celebrate our gratitude and feast on our favorite foods that connect us without totally losing our way along the path to a happy, healthy lifestyle

How to Have a Healthy Thanksgiving

Glassman offers these tips, including her special Thanksgiving mantra, which is essentially a 10th tip. Follow her advice and have a very happy, healthy holiday with friends and family and you will feel great through the holidays!

1. Cruise through the holiday  

What I mean is don’t try to accelerate your health or weight loss goals right now, but just hold steady. It helps take off the added pressure. There are a few things I’ve told people over the years: Instead of thinking about trying to make more progress at this moment with your health goals, think about cruising from now until the New Year.

Think about staying in the zone with whatever you have accomplished up until now. It takes off this pressure and what normally happens is you’ll maintain and stay where you are and then you can move forward again in January or you can actually continue making progress. If you try to go hardcore you’ll end up indulging at the holiday party, feel bad, and continue to do it. Take off the added pressure.

2. Have a snack before you go to a holiday party

Don’t show up to the party starving – you’ll want to eat everything. Cut your hunger before you show up to the party. Have a coconut yogurt, or a handful of nuts, and you’ll feel in control of your hunger. Don’t go in starving.

3. Avoid unhealthy foods you would avoid the rest of the year

There’s no difference between the holiday season and the foods we should avoid all year long. Avoid fried foods, highly packaged foods, and foods with lots of added sugar, since we don’t want those foods in our diets in general. The holidays are a time to enjoy a special treat but not go totally off track. If you stick to being mostly healthy you can indulge in that pie.

4. Enjoy your indulgence

When you do choose to indulge, make it a conscious indulgence. Indulge in something that you’re truly craving – and know that you’re eating it from an empowered place. Enjoy every bite. Indulge in a conscious way, and you’re not going to overconsume. Have that piece of the pie. And do it mindfully. Eat slower. Talk to your loved ones, as opposed to looking at your screen. Go ahead and slow down and spend more time eating.

5. Drink lots of water

Stay hydrated throughout the holidays. So often we mistake hunger. Stay hydrated and your energy will be up you’re not going to want to eat as much. Add a cup of tea in the evening. I always like people to have some kind of bubbly water in between each drink. I like the probiotic seltzer, HUZZAH, since it has probiotics, to support gut health.

6. Eat more foods that are high in fiber

Having more fiber in your diet is going to help control your blood sugar. Also, having a cup of soup at the beginning of your meal will help slow down your eating. Adding a side salad with your meal will help you feel fuller because of its fiber and water volume.

7. Say yes to more veggies

Having more vegetables will never be a wrong decision. Have two vegetables at your meal. If they are serving Brussels sprouts, string beans, and a salad, have all three. Whatever you choose for your main course is fine –– but don’t forget to take all the vegetables offered. When people eat a more decadent meal, they often forget the vegetables, almost as if they forgot that the vegetables were even there! But, don’t skimp on the vegetables, ever!

8. Just because it’s a holiday, don’t lose track of your healthy habits

Stick with as many healthy habits as you do during the year during the holidays. As in, get your daily exercise. Drink your water throughout the day. Eat a healthy breakfast, and get as much sleep as you can. These will be incredibly important for your health, including managing your stress.

9. Bring a healthy dish to the party

Depending upon the situation, bring a healthy dish to the party. I recently brought a healthier seven-layer dip to my Halloween party, with vegetables for dipping. Of course, that’s just an example. Bring a crudité platter with dips so you know you can eat lots of veggies. if your host is open to it, always bring vegetables!

For more great advice on how to be healthier during the holidays, read Dr. Michael Greger’s advice on How to Stay Healthy and Plant-Based Over the Thanksgiving Holiday.

The post 9 Tips to Have a Healthy Thanksgiving Holiday, from a Nutritionist appeared first on The Beet.

But what causes bloating and how can we eat to alleviate it or avoid it altogether? There are foods that help fight bloat and others that contribute to it. Here’s what science tells us about bloating and its relationship to diet.

Technically bloating happens when air or gas gets into our gastrointestinal tract (the entirety of our digestive system from our mouth all the way down to our rectum), and it can create a feeling of fullness that is uncomfortable and may actually cause our stomach to expand.

While some of us may be more prone to bloating than others, there is a reason behind it and useful tips to get rid of it, beyond just pulling on our stretchy pants and waiting it out.

What Causes Bloating?

One of the main causes of bloating is an accumulation of gas, typically after we eat. This gas occurs due to several reasons, including eating too fast and swallowing air.

According to the International Foundation for Gastrointestinal Disorders, swallowed air can occur for many reasons including:

• Postnasal drip
• Smoking
• Eating too quickly
• Chewing gum or sucking on hard candy
• Dentures that don’t fit properly

Foods that Cause Gas

Some foods cause you to experience bloating or gas more than others. Most of the time it’s carbohydrate-rich foods since protein and fat are less gas-forming. Even complex carbohydrates –– which are generally healthy –– can cause bloat in some people. First of all, they are harder for your body to break down due to the type of sugars and other compounds they contain. And in some cases, you may have a sensitivity to one or more of these starches that naturally occur in whole foods. These include:

• Raffinose, lactose, fructose, and sorbitol (all naturally occurring sugars)
• Starches (except rice)
• Fiber, which is actually healthy and should not be avoided

The reason behind these gas-forming compounds is that we are either lacking the enzyme to break them down or in the case of insoluble fibers, we can’t break them down at all.

For example, lactose (found in dairy products) requires an enzyme called lactase to fully digest. Individuals who are lactose intolerant don’t create enough of this enzyme, leading to gastrointestinal discomfort whenever they eat foods that contain lactose, such as milk, cheese, ice cream, or foods that contain dairy.

In another example, high-fiber foods such as celery or cruciferous vegetables go through our digestive system intact, which is normal, and healthy, but in the gut, our bacteria try to break it down, which leads to it fermenting and forming gas – since our body’s healthy gut bacteria like to feed on this type of fiber.

Foods that Cause Bloating

The following foods are the most likely to cause gas according to the International Foundation for Gastrointestinal Disorders.

• Beans (including chickpeas and all legumes)
• Certain Veggies that include artichokes, asparagus, broccoli, cabbage, Brussels sprouts, cauliflower, and onion
• Fruits such as apples, pears, peaches, bananas, prune, and apricots
• Whole grains and bran
• Carbonated beverages
• Milk and dairy products
• Foods that contain sorbitol (a type of sugar alcohol)

How to Stop Bloating

Completely avoiding all gas-forming foods is not the way to go, since these foods also contain important nutrients including vitamins, minerals, and phytochemicals that are beneficial for immunity, gut health, and disease prevention. Instead, it’s best to pinpoint a specific food (or group) that may be causing your bloat, and eliminate those items one at a time to see if it helps.

Other Causes of Bloating

According to John Hopkins Medicine, you could have a condition that makes you more susceptible to bloating, and if your bloating is frequent, painful, or disruptive to your everyday activities you’ll want to see a doctor who can figure out if you might have Irritable Bowel Syndrome or a food allergy or auto-immune condition. Bloating is also caused by:

• Constipation
• Gluten intolerance or Celiac Disease
• Gastroparesis (delayed emptying of the stomach)
• Small intestinal bacterial overgrowth (SIBO)

Bloating and the Low-FODMAP Diet

You don’t have to learn to live with constant bloating, but it will take some effort on your end to prevent it. According to the International Foundation for Gastrointestinal Disorders, bloating can be prevented by changing your diet and following a Low FODMAP Diet

When it comes to diet change, one good way to pinpoint what foods are making you bloat is to try the FODMAP diet. FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. John Hopkins Medicine states that these are all short-chain sugars that our small intestine often can’t absorb properly, leading to digestive distress such as gas and bloating.

FODMAPs can ferment inside your gut, and draw water into your digestive tract, causing bloating. Not everyone is sensitive to FODMAPs, but if you experience constant bloating, it could be a sign to avoid high-FODMAP foods.

3 Steps to Fight Bloating

1. Stop eating high-FODMAP foods for approximately 2 to 6 weeks
2. Slowly reintroduce them one by one, to see which bothers you the most
3. Avoid the foods that you are sensitive to. Once you figure out which foods are problematic, you can avoid them

Avoid These High-FODMAP Foods

• Honey
• Milk or other dairy products
• Garlic
• Onions
• Cauliflower
• Mushrooms
• Artichokes
• Avocados
• Apricots and other pitted fruits
• Apples
• Wheat
• Cashews
• Pistachios
• Beans
• Dried fruits

Foods That Reduce Bloating

To improve or get rid of bloating, eat a low FODMAP diet of:

• Almond milk
• Whole Grains such as rice, quinoa, and oats
• Certain Vegetables
• Citrus Fruits: oranges, kiwis, pineapple
• Bananas
• Blueberries
• Carrots
• Cucumbers
• Grapes
• Bell peppers
• Potatoes
• Tomatoes
• Spinach
• Eggplant
• Zucchini

You’re bloating could also be coming from the fact that you went from eating a low-fiber diet to adding too many high-fiber foods all at once. Such as when you swear off your usual junk food habit and start eating salads and grain bowls all of a sudden.

While fiber is a beneficial nutrient, it should be gradually increased in your diet, so that your gut microbiome can shift over to produce more healthy bacteria to help break down the fiber. Once you can comfortably tolerate  25 grams of fiber per day –the recommended amount for women –– or the 38 grams per day –– recommended for men – you’ll feel better and less hungry, and be healthier and have more energy all day long.

In order to limit the amount of air you swallow, make sure that you’re eating your meals slowly and avoid gulping down food, chewing gum, or making a habit of sucking on hard candies.

When Bloating Indicates Something More Serious

Don’t take bloating with a grain of salt. Sometimes it can indicate a serious underlying health problem. According to GI Associates & Endoscopy Center, you should go see your doctor ASAP if you have any of the following symptoms, along with persistent bloating:

• Bloody stools or vaginal bleeding: This could indicate ovarian cancer. Rush University states that persistent bloating and a “full” feeling are some of the early signs of ovarian cancer that go undetected because women don’t know what to look for.
• Diverticulitis: This is when pouches in the lining of your intestines become infected or inflamed. This can lead to bloating, abdominal pain, and fever. You’ll need to get antibiotics as soon as possible to keep the infection from spreading so call your doc.
• Ascites: This is when fluid builds up in the abdomen. Typically, this indicates liver disease, but if bloating is paired with jaundice (yellowing of the skin) it could also indicate liver cancer. If you ever have yellowing of the skin call your doctor.
• Fever: whenever you’re dealing with a fever, especially when it includes other symptoms such as bloating, it usually means there is inflammation or an infection happening somewhere in the body. Your doctor will need to take your blood to help her pinpoint exactly what may be going on.

Bottom Line: Treat Bloating By Eating a Low-FODMAP Diet

In order to prevent bloating, you will likely need to adjust your diet, cut out dairy and try going on the low-FODMAP diet. Then, add back in fiber foods one at a time to see if a specific food is causing bloating. If you incorporate these tips to prevent bloating, and it still persists or gets worse, make an appointment to see your doctor.

The 13 Best Foods to Boost Your Immune System to Fight Off COVID-19 Symptoms

Here are the best foods to eat on repeat, to boost immunity and fight inflammation. And stay off the red meat.

1. Citrus for Your Cells and Healing

Your body does not produce vitamin C, which means you need to get it daily to have enough to create healthy collagen (the building blocks for your skin and healing).The recommended daily amount to shoot for is 65 to 90 milligrams a day, which is the equivalent of one small glass of orange juice or eating a whole grapefruit. Almost all citrus fruits are high in vitamin C. With such a variety to choose from, it’s easy to get your fill.

2. Red Peppers to Pump Up Skin and Boost Immunity with Twice the Amount of Vitamin C as an Orange Has

Want even more vitamin C, add red bell peppers to your salad or pasta sauce. One medium-sized red bell pepper contains 152 milligrams of vitamin C, or enough to fulfill your RDA. Peppers are also a great source of beta carotene, a precursor of vitamin A (retinol). How much beta carotene do you need a day: You should try to get 75 to 180 micrograms a day which is the equivalent of one medium bell pepper a day. But a red pepper has more than two and a half times your RDA for vitamin C so eat them all winter long.

3. Broccoli, But Eat It Nearly Raw, to get the Most Nutrients Out of It!

Broccoli may be the most super of superfoods on the planet. It’s rich in vitamins A and C as well as E. The phytochemicals in it are great for arming and strengthening your immune system.How much lutein should you eat in a day: There is no RDA for lutein, but experts say get at least 6 milligrams.

4. Garlic, Eaten By the Clove

Garlic isn’t just a great flavor-enhancer, it’s essential for your health. Garlic’s immune-boosting properties are tied to its sulfur-containing compounds, such as allicin. Allicin is thought to improve your immune cells’ ability to fight off colds and flu, and viruses of all kinds. (Smelling more garlic on the subway? It could be smart coronavirus management.) Garlic also has anti-microbial and anti-viral properties thought to fight off infections. How much should you eat in a day: The optimal amount of garlic to eat is more than most of us can fathom: Two to three cloves a day. While that may not be doable, realistically, some people take garlic supplements to get 300-mg dried garlic in a powdered tablet.

5. Ginger is a Power Player for Immunity and Digestion

Ginger is another ingredient that has super properties when it comes to fighting off illness. It has been shown to decrease inflammation, which can help if you get swollen glands or a sore throat or any inflammatory ailment. Gingerol, the main bioactive compound in ginger, is a relative of capsaicin, and is responsible for much of its medicinal properties. It has powerful anti-inflammatory and antioxidant benefits.How much should you eat a day: Most recommendations land on 3–4 grams of ginger extract a day, or up to four cups of ginger tea, but no more than 1 gram a day if you are pregnant. Some studies have linked high dosages to an increased risk of miscarriage.

6. Spinach, Wilted, Not Steamed (Also Kale and Dark Leafy Greens of All Kinds)

Spinach is not only packed with vitamin C but also antioxidants and beta carotene, both of which give your immune system the healthy boost it needs to fight off invaders. Don’t overcook your spinach, since the more it’s cooked the less active the antioxidants will be. If you eat it raw or lightly steamed you’ll keep more of the nutrients intact.How much should you eat a day: Aim for 1 cup fresh spinach or 1/2 cup cooked per day, but this is the right moment to try the raw or slightly wilted approach. Order warm or wilted spinach salad when you go out, or make it yourself with olive oil, pine nuts, and vegan parm.

7. Almonds for the Win, Pop Them Like Candy

Vitamin E in almonds will help ward off colds and flu and is key to your immune system humming along. It’s a fat-soluble molecule, meaning it requires the presence of fat to be absorbed, so nuts are the perfect package for E to make it into your system.How much should you eat in a day: A half-cup serving, or 46 whole, shelled almonds, provides almost 100 percent of your RDA of vitamin E. Almonds are great for you but they don’t come with a “free” pass, since 1/4 cup is a serving and has 162 calories, so double that for your RDA and you’re eating about 325 calories. Throw them into smoothies instead.

8. Turmeric to Fight Inflammation, Put it In Your Tea or Smoothie

This highly pigmented spice is known for its anti-inflammatory qualities. How it helps immunity? It decreases exercise-induced muscle damage. Tumeric bolsters the immune system by stimulating antibody formation and people with auto-immune diseases are told by their doctors to take 500 mg of curcumin daily to reduce inflammation and stave off soreness.How much should you eat in a day: Try adding extra Tumeric to your diet during periods of stress or during flu season. Or take 500-2,000 mg of curcumin to help fight inflammation and power up your immune system.

9. Green Tea by the Gallon, Skip the Coffee and Sip this Instead

Green tea has high levels of EGCG, (epigallocatechin gallate) a hard-working antioxidant that is known to boost immune function. Green tea is steamed so the EGCG is still active when you drink it.Green tea also contains L-theanine, an anti-oxidant which appears to help in the production of T-cells in your body, the killer  L-theanine may aid in the production of germ-fighting compounds in your T-cells.How much green tea should you drink in a day: The optimal amount is three to five cups in a day, but most people won’t get to that level. Any amount is better than nothing. Swap out a usual beverage daily for green tea could improve your health.

10. Papaya, The Tropical Healer to Keep You Vacation-Healthy All Year Round

Papaya delivers over twice your recommended daily amount of vitamin C in one fruit. It also contains an enzyme called papain that has anti-inflammatory effects — and inflammation is one factor in most illnesses, so avoiding it can help your body fight off bacterial infections like sinusitis.Papayas contain potassium, vitamin B, and folate, which is a powerful cell rebuilder. Exactly how folic acid works to build immunity is linked to its role in protein synthesis, and researchers think that any mechanism in which cells proliferate can be affected (which is why it’s critical for pregnant women). People who are folate-deficient have compromised immune systems.How much folate should you eat a day: Whether you are pregnant or not, folate (vitamin B9) is a great vitamin to keep your cells healthy and strong. The recommendation is 400 micrograms a day, or get it from legumes, spinach, papayas, and avocados.

11. Kiwis, a Vitamin Powerhouse

Kiwis are full of folate, vitamin K, vitamin C, and potassium. These vitamins in combination work in the body to build healthy cells, fight infection and keep your immune system humming along. Vitamin K deficiency is rare but when people don’t have enough they suffer from weak bones and compromised immune systems. The inflammation system in the body is also dependent on vitamin K, especially your killer T cells that mobilize and fight cancer and other diseases.How much should you eat in a day: Vitamin K is one of the unsung heroes of the body. Women should get 90 micrograms a day, and men should have 120 micrograms.

12. Sunflower seeds to sprinkle on salads or eat by themselves

Sunflower seeds are especially healthy since they provide phosphorus, magnesium and vitamin B-6 as well as vitamin E. Your immune system needs vitamin E to function at full throttle. You can also get vitamin E from avocados and spinach and broccoli.How much should you eat in a day: Anywhere from 1 ounce (30 grams) per day to a healthy handful is considered healthy, but because they are high in sodium you might want to refrain from eating the entire bag. The raw seeds have 204 calories per quarter cup.

13. Miso, Soup or Paste to Add to Your Soups and Salad Dressings

The nutrients in miso — which is a soybean paste that has been fermented with salt and a koji starter — boosts immune system function by delivering healthy probiotics to the gut, making your microbiome healthier. How does Miso benefit your immune system?  It is a “sirt” food, which are foods that contain high levels of ‘sirtuins’ or proteins that regulate cells and activate metabolism. A diet high in sirts is believed to lead to weight loss, increased wellness and longevity.How much should you eat in a day? Researchers believe that consuming one bowl of miso soup per day, as is the tradition in Japan, lowers the risks of breast cancer. Other than its high sodium content there is no reason to stay away from miso with all its varied health benefits. We say cheers to that.

The post Eat These Plant-Based Foods to Get Rid of Bloating appeared first on The Beet.

What is Zinc?

Zinc is a nutrient that people need to stay healthy, according to the National Institutes of Health, which explains: Zinc is found in cells throughout the body. It helps the immune system fight off invading bacteria and viruses. The body also needs zinc to make proteins and DNA, the genetic material in all cells. During pregnancy, infancy, and childhood, the body needs zinc to grow and develop properly. Zinc also helps wounds heal and is important for the proper senses of taste and smell.

Does Zinc Boost Immunity?

Zinc is a mineral with numerous roles in your body. Not only do a multitude of enzymes need it to function, but it also assists in hormonal activities, such as protein and DNA synthesis, wound healing, bone structure, and immune function, says Julianne Penner, M.S., R.D., dietitian at cardiopulmonary rehabilitation at Loma Linda University Medical Center in Loma Linda, Calif.

With COVID-19 not in the rearview mirror yet, zinc’s role in immune functioning has received particular attention recently –– and for good reason. “When your body doesn’t get enough zinc, the immune system is compromised and doesn’t work as well,” says Emily Ho, Ph.D., director of the Linus Pauling Institute at Oregon State University in Corvallis. In some cases, that may cause it to overreact by creating inflammation, or it may not work as well to fight off infections. The upshot? “When you don’t have enough zinc, your ability to get sick from infections will increase.”

Zinc Deficiency Symptoms

Unfortunately, there isn’t an effective test for zinc deficiency. What can decrease your zinc: If you have copper pipes in your house zinc competes with copper for absorption, so a trace amount of copper in your body will negate the body’s uptake of zinc.

Taking calcium supplements can deplete zinc as can exercise, drinking alcohol, and viral infections. If you have diarrhea that can also deplete your zinc, and the majority of tests that exist for measuring zinc are not accurate, Penner says. You can be watchful for symptoms of zinc deficiency, which show up in small clues, like white specks on your fingernails, unusual hair loss, recurrent infections, diarrhea, or any skin changes, but outside of that, you’re often left to guess.

How Much Zinc Should I Take?

Current dietary guidelines recommend that women aged 19 and up get 8 milligrams (mg) of zinc per day (that increases to 11 mg if you’re pregnant, or 12 mg if you’re lactating). Men should get 11 mg of zinc per day. Although many animal foods contain zinc, it is possible to get enough zinc you need on a plant-based diet, Penner says.

Plant-Based Zinc Sources

• Firm tofu: 4 mg per cup

• Hemp seeds: 3 mg per cup

• Lentils: 3 mg per cup

• Oatmeal: 2 mg per cup

• Pumpkin seeds: 2 mg per 1 ounce

• Quinoa: 2 mg per cup

• Shiitake mushrooms –2 mg per cooked cup

• Black beans: 2 mg per cup

• Green peas: 2 mg per cup cooked

• Cashews: 2 mg per 1-ounce

• Spinach: 1mg per cooked ounce

• Lima Beans: 1 mg per ounce

• Chia Seeds: 1 mg per ounce

• Pecans: 1 mg per ounce

• Avocados: 1 mg per ounce

• Flax Seeds: 1 mg per ounce

• Asparagus: 1 mg per ounce

 (Source: MyFoodData)

Yet increasing evidence suggests that individuals who are at higher risk for infections or those over 60 may need even more zinc than doctors once thought. “Dietary survey data suggests that among this population, close to 40 percent may not be eating the zinc they need,” Ho says. Because many older adults don’t eat as many protein-rich foods, which is where zinc is mainly found, they could be falling short. Research shows that people over 60 have more trouble utilizing and absorbing the zinc they are getting, which is why taking a zinc supplement may be a good idea, Ho says.

Another group that may need to up their zinc intake? Plant-based eaters, which is why Ho recommends that strict plant-only eaters double their intake. “Plant-based foods often contain phytates, which bind to zinc and can interfere with absorption,” says Ho, who takes a multi-mineral, multivitamin to supplement her predominantly plant-based diet. If you want to go this route, check that the label has zinc listed as an ingredient, as many popular daily supplements don’t contain zin/c.

Can Zinc Strengthen Your Immune System?

This is the million-dollar question that everybody’s asking: Will more zinc provide greater infection-fighting potential, especially if you already have normal levels of zinc?

While there is evidence that zinc can help your body fight a cold if taken in the first 24 hours of symptoms showing up, its role against COVID-19 is unknown. And in clinical trials that show zinc can help fight infection, it’s unclear whether study subjects started with a zinc deficiency or not. “For those people taking a zinc supplement who show benefits, you don’t know if they’re reversing a potential zinc deficiency and that’s why they’re benefiting or if they had normal levels of zinc to begin with and the extra zinc is giving them a boost,” Ho says.

And although zinc itself isn’t necessarily harmful, it is possible to get too much. “If you’re consuming lots of extra zinc over several months, it can compete with other essential minerals like copper and iron,” Ho says. As a result, you could become deficient in those minerals, which can lead to other health issues. At high doses, zinc can also create toxicity, causing nausea, vomiting, loss of appetite, abdominal cramps, diarrhea, and headaches according to the National Institutes of Health (NIH).

If you do want to up your zinc during the continued spread of COVID-19, there’s probably no harm in doing so for the short term, especially if you suspect you’re low in zinc. “It may be a good idea to take zinc during the pandemic, but like many aspects of COVID-19, it hasn’t been studied yet,” says Dana S. Simpler, M.D., internal medicine physician with Mercy Medical Center in Baltimore, Md., adding that 50 mg per day is the recommended amount to prevent catching colds or speed recovery from colds.

Aim to get it through food first, which eliminates the worry for toxicity and other problems, Penner says. Then if necessary, you can take a supplement, veering toward one with zinc picolinate, a type of zinc that’s absorbed more easily into the body than others (check the label for this term). Watch the amount of zinc, though, as the NIH notes that adverse effects have been shown with as little as 60 mg/day for up to 10 weeks.

Just remember that zinc isn’t a silver bullet when it comes to protecting your body from infections and viruses like COVID-19. “Zinc is just one of the many nutrients that will benefit your immune system,” Ho says.

Get sleep, exercise, eat a healthy plant-based diet of mostly fruits, vegetables, whole grains, legumes and nuts, and seeds, and keep your stress levels in check. Everything you do to boost immunity will be another helpful piece of the puzzle to stay healthy and keep your chances of all infections lower. 

Bottom line: To Reduce Your Chances of Getting Sick, Take Zinc.

Zinc is a vital mineral that helps your body’s immune system fight off infection from viruses like COVID-19 or the flu. There are few ways to know if you are zinc deficient other than the fact that you may lose your sense of taste or smell. You need 8 mg to 11 mg of zinc a day to stay healthy.

For more expert advice, visit The Beet’s Health & Nutrition articles.

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