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.

View this post on Instagram

A post shared by

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. 

The post 7 Expert Tips to Stick With Your Dry January Resolution appeared first on The Beet.

As a professional cyclist, Dotsie has won eight US national championships, two Pan American gold medals, including a silver medal at the 2012 London Olympics. During her training for the 2012 London Olympics, she started living a plant-based lifestyle. Within the first 10 days of going plant-based, she noticed that she woke up feeling lighter and more energized, ready to get on the bike within an hour of getting up! She later went on to win a silver medal in women’s track cycling at the age of 40, a record for the competition.

Now, this athlete is using her voice for change by promoting the benefits of a plant-based diet and advocating against animal cruelty. To date, she has delivered a TEDxTalk with over 24,000 views, spoken on multiple panels, and been featured on The Game Changers, the groundbreaking 2018 documentary that has been reported as Netflix’s most-watched. In 2018, she also launched Switch4Good, a nonprofit organization focused on building grassroots educational campaigns to raise awareness about the harmful effects of dairy.

In an exclusive interview with The Beet, Dotsie shares her inspiring story as a vegan athlete, how her organization Switch4Good is disrupting norms about dairy and health, and how she cycled her way to win an Olympic silver medal. Here is exactly what a former Olympian eats on a plant-based diet, to inspire you to reach for your own healthy body goals.

View this post on Instagram

A post shared by

The Beet: What made you go vegan? How did your thinking change?

Dotsie Bausch: I went vegan in mid-2010 after coming to the full realization of what it means to eat animal-based foods. I came across a horrifying video of a slaughterhouse and that tumbled me down the research rabbit hole. I just could not rationalize what I saw. None of it made any sense. Once I realized that atrocity was the norm when it came to animals raised for food, I decided I no longer wanted to contribute to this system of abuse, and I dropped meat overnight. I have been plant-based ever since.

TB: Did you see differences after making the switch? How did it impact your performance as a professional cyclist?

Dotsie: Definitely. I had been competing professionally for about ten years before adopting a plant-based diet, but when I finally did (two years before the 2012 Olympics), it felt like rocket fuel. I was more energized and able to recover from workouts so much faster than ever before. As the oldest person to ever medal in my discipline, that recovery factor really helped me pursue and earn a spot on the Olympic team.

View this post on Instagram

A post shared by

TB: What do you eat on a typical day?

Dotsie: For breakfast—I’ll have something savory as I’m not really into sweet things. In the morning I’ll make tofu scramble with veggies and avocado if I have time, but lately, I’ve gravitated to the ease of using JUST egg. I’ll have that with a cup of coffee with a splash of Silk vanilla creamer.

Lunch and dinner are iterations of the same concept: greens, grains, beans, nuts, or seeds—all drizzled with a yummy sauce like tahini in a big bowl. I call it my trough bowl. I tend to eat a lot of volume––and I love feeling satiated while still feeling light and energetic after a meal. I never felt this way when I ate animal foods. They always made me feel lethargic and bloated most of the time.

TB: What advice would you give someone who wants to consider switching to a vegan diet?

Dotsie: Know yourself. If you’re an “all-in person”, go ahead and do it overnight, but if that sounds intimidating to you, take it in manageable steps. You don’t have to give up animal foods all at once, just start incorporating more plant-based foods into your diet, and eventually, they’ll make up your entire plate! I love to help people make the transition and focus on abundance, not scarcity. Going vegan is all about making progress, not pursuing perfection.

TB: What has been your personal biggest triumph? What are you proudest of?

Dotsie: I am super proud to be working in a way that will make a difference for good. An Olympic silver medal is definitely up there, but that is not what I am most proud of. The work we do at Switch4Good is saving the lives of animals, humans, and this beautiful blue ball we are all spinning on. It’s creating a better world to live in on so many levels, and I’m so proud to be a part of that. And although it is rewarding most days, running an organization is the greatest challenge of my life. I look at it as my second Olympics.

View this post on Instagram

A post shared by

TB: Tell us about your journey building Switch4Good. What inspired you to start this initiative?

Dotsie: The deliberate misinformation spread by the dairy industry has always frustrated me since I learned the truth. Most people think dairy does a body good, but the truth is the exact opposite. Human or animal, the only body that thrives off cow’s milk is a baby cow. I saw a milk commercial while watching the 2018 Winter Olympics that made my skin crawl, especially after being lied to for so many years inside the walls of the Olympic Training Centers, which heavily promoted cow’s milk for athletes.

The commercial stated that 9 out of 10 Olympians grew up drinking milk. Well, 10 out of 10 Olympic athletes also grew up drinking water, but that’s not what got them to the Olympics. I quickly brought together five other dairy-free Olympians and Academy Award-winning director Louie Psihoyos to create our own Olympian-driven commercial that aired on NBC. I thought that would be it, but my need to reveal the truth about the dairy industry wasn’t satisfied, and I believed I could do more. That late fall of 2018, Switch4Good was formed.

TB: Why is dairy harmful, especially for athletes?

Dotsie: Dairy is detrimental to health for a vast number of reasons, but in specific regards to performance, it can inhibit recovery, increase mucus production and restrict airways, and make athletes—particularly those who are lactose intolerant—sick. Several components that make up dairy—such as IGF1 and Neu5gc—make dairy a highly inflammatory food. Athletes experience enough inflammation as it is through intense exercise—the last thing they need is more inflammation to deal with. No matter how much grit you have, if you’re inflamed and not properly recovered, you can’t perform at your best. Athletes who consume dairy aren’t competing at their full potential.

TB: Tell us a bit about the work Switch4Good is doing to promote a dairy-free lifestyle.

Dotsie: Switch4Good has a lot going on both on the individual and systemic change levels. We’re halfway through our Eat Like an Olymp*an campaign (the United States Olympic and Paralympic Committee has banned us from using the “O” word; note: the dairy industry is the USOPC’s title sponsor) to educate others about how to optimize their lives with athlete-level nutrition.

Participants get exclusive access to retired and competing Olympians’ favorite foods and nutrition tips, and we’ve had a tremendously positive response from those who have signed up. We’re also working to ensure soy milk is available in all public schools at the same reimbursement as cow’s milk, and we have a momentous campaign this fall that will tackle social injustice issues when it comes to the non-dairy upcharge at most coffee shops.

TB: Do you have a mantra? Words you live by?

Dotsie: Never stop discovering. So many folks become stagnant in life where they feel like they can’t do something because they are too old, too stuck, or too inexperienced. My road to the Olympics was fueled by discovery entirely, and so is my work today with my non-profit. My cycling career, which was never supposed to happen after I almost lost my life to anorexia and didn’t pick up a bicycle until the age of 26, was entirely guided by me just being open to what the following day could bring.

Yes, I worked hard and pushed through the rough patches, but honestly, I just kept asking myself “what is possible if I just keep pushing?” I always stayed true to simply discovering what I was capable of and it was so much more than I ever would have imagined in my wildest dreams.

20 Athletes Who Went Vegan to Get Stronger

1. Novak Djokovic: Number one tennis champion in the world

The number one tennis player in the world, Novak Djokovic, went plant-based more than twelve years ago to enhance his athletic performance and win more matches. In recent interviews, he has credited going vegan with helping him rise from third place in the world to first in the world because it helped clear his allergies. Before changing his diet, Djokovic had searched for cures to the breathing issues that cost him matches and focus which caused him to struggled during his most intense matches. The allergies used to make him feel like he couldn’t breathe and would be forced to retire from competitive matches as he did in Australia. “Eating meat was hard on my digestion and that took a lot of essential energy that I need for my focus, for recovery, for the next training session, and for the next match,” he said. Djokovic emphasized he does not eat foods that require a lot of digestion, especially in the morning, when he needs all of his energy for training. Instead, he starts the day with hot water and lemon, then celery juice, and some superfood supplements.

2. Tia Blanco: Professional Surfer and Beyond Meat Ambassador Read More: 20 Who Athletes Swear by a Plant-Based Diet to Boost Performance

Tia Blanco won gold at the International Surfing Association Open in 2015 and credits her success to her vegan diet. Blanco reports that a vegan diet helps her stay strong and she enjoys eating different forms of vegan protein like nuts, seeds, beans, and legumes. The professional surfer was influenced by her mother, who is a vegetarian and grew up in a veggie-forward household, Blanco has never eaten meat in her life, which made the plant-based switch much easier. And speaking of making things easier, Blanco has an Instagram cooking page called @tiasvegankitchen where she shares her favorite simple vegan recipes so all of her fans can eat like their favorite professional vegan athlete. In addition to her home-cooked meals, Blanco recently became an ambassador for vegan company Beyond Meat and now she posts Instagram stories and highlights of her favorite meatless meat recipes.

3. Steph Davis: World Leading Professional Rock Climber

Steph Davis has been vegan for 18 years now and says, “there’s nothing in my life that hasn’t become better as a result, from climbing and athletics to mental and spiritual well being.” Davis has competed on some of the most challenging verticle routes on the planet –like Concepcion (5.13), which is known to be one of the hardest pure climbs anywhere. Davis holds the third overall ascent and is the first female to ever make the ascent of the route. Davis described it as her “most technically demanding climb ever.” Davis explained why she went vegan eight years ago when she partnered with PETA. “What can we do to start making changes in a positive way? And if it just so happens that changing our lifestyle leads to environmental benefits, health benefits, economic benefits, and positive social change, then all the better. One thing I’ve learned is you don’t have to do or be anything you don’t want to be, and you can change anything in your life just by starting to do it. It’s you who chooses who and what you are, by the things you think and the things you do.” She goes on to add, “no one says you have to become a “perfect” vegan overnight. But why not start making small changes and see how it feels? I believe it’s the small choices people make that have the biggest power to change, and nothing is more simple yet also more far-reaching than changing how and what you choose to eat. We’re all here for a short time, in the end, and living a well-intentioned and compassionate life seems like what ultimately matters the most, the only real goal that I aspire to.”

4. Venus Williams: Tennis Great

Tennis champion Venus Williams swears that making the switch to veganism was one of the factors that helped to improve her performance and get over an auto-immune disease. The tennis star went vegan back in 2011 when she was diagnosed with Sjögren’s syndrome, a debilitating autoimmune disease with a range of symptoms from joint pain to swelling, numbness, burning eyes, digestive problems, and fatigue. She chose to eat plant-based to recover to her formerly healthy self, and it worked so she stuck to it. The seven-time Grand Slam singles champion recovers faster on a plant-based diet now, compared to how she felt back when she ate animal protein. When you have an auto-immune disease you often feel extreme fatigue and random body aches and for Venus, a plant-based diet provides energy and helps her reduce inflammation. The Beet reported on Willaim’s diet and what she normally eats in a day to stay healthy, fit, and win more matches. Talking about her favorite dinner meal, Williams adds, “sometimes a girl just needs a donut!”

5. Mike Tyson: The First Heavyweight Boxer to Hold the WBA, WBC, and IBF Titles

Mike Tyson recently said he is “in the best shape ever” thanks to his vegan diet. The boxing legend then announced he’s getting back into the rings after 15 years, to fight against Roy Jones, Jr. in California later this fall. Tyson went vegan ten years ago after dealing with health complications and in the wake of having cleaned up his life: “I was so congested from all the drugs and bad cocaine, I could hardly breathe.” Tyson said, “I had high blood pressure, was almost dying, and had arthritis.” Now, the 53-year-old powerhouse is sober, healthy, and fit. “Turning vegan helped me eliminate all those problems in my life,” and “I’m in the best shape ever.” His new trainer agrees: Watching Iron Mike’s speed during recent training sessions, observed: “He has the same power as a guy who is 21, 22-years old.”

6. Chris Paul: The NBA’s Newest Vegan Who Was Influenced by The Game Changers

Oklahoma City’s point guard Chris Paul decided to ditch meat and dairy and was asked join on as a co-executive producer for the popular documentary, The Game Changers. For breakfast, Paul enjoys oatmeal with plant-based milk and nut butter. For lunch, he fuels up with pasta or brown rice with Beyond Meat sausage, grilled vegetables, and a curry sauce. His chef told USA Today, “The main thing is, we try to keep it as light and clean as possible for his normal routine, with organic ingredients. Anything that can minimize body inflammation. Chris is always worrying about what he can and can’t eat.” So far it appears he’s getting it right. In an exclusive interview with The Beet’s Awesome Vegans columnist Elysabeth Alfano, Paul said eating a plant-based diet helps him keep up with players half his age.

7. Colin Kaepernick: Former (future?) NFL Player and Social Activist

In 2016, Kaepernick made the switch to veganism with his longtime girlfriend to recover from a series of injuries that had him down for the count. The Beet recently reported on how this dietary switch has allowed Kaepernick to stay strong and healthy. Now, he’s in the gym building muscle and looks fitter than ever. But will he be picked up? The professional football player claims that a vegan diet makes him feel “always ready” to perform his best on the field.

8. Cam Newton: New England Patriots’ Newest Quarterback is Vegan

Cam Newton just replaced Tom Brady, who also follows a mostly plant-based diet, as the New England Patriot’s QB, after having made the plant-based switch back in March 2019. The NFL Star first decided to ditch meat and dairy to recover quicker from injuries when he learned that a plant-based diet is proven to help reduce inflammation. “I’ve seen such a remarkable change in the way my body responds to the food that I eat,” Newton told PETA for his recent partnership for a new campaign called, “Built Like a Vegan,” proving that you don’t need to eat meat to be strong. Newton enjoys a meat-free burger on a pretzel bun, heavy on pickles and sauce. He adds: “People often ask, ‘How do you get your protein?’ I just say, ‘I get it in the same way you do, but it’s fresher and cleaner.’ ” Newton shares how to do it: “My advice to a person who wants to become vegan is to eat on schedule. If you can eat on a schedule, you won’t miss [a meal or crave meat] or think anything different, and you’ll be alright.”

9. Elijah Hall: American Sprinter Training for The 2021 Tokyo Olympics

Elijah Hall says about his vegan diet: “Going vegan was the best decision” he has ever made. Hall holds records in the indoor 200 meters and was training for the Tokyo this summer when it got postponed by a year due to the pandemic. Hall said “the effects that it’s having on my body are amazing. Becoming a plant-based athlete has opened many doors to my health and my training.” We predict he’ll only get faster in the next 11 months and break records, come home with golf and be the world champion in 12 months.

10. Morgan Mitchell: Omplyian Sprinter Who Won her First Title at 2014 Australian National Championships

Five-years ago, Morgan Mitchell went vegan and it made her faster, leaner and happier. Last year she was featured in the plant-based athletes documentary The Game Changers and said, “Being vegan has helped me immensely. I don’t feel sluggish like I did when I was eating meat, and my recovery from training really took off. It felt like an overall cleanse for my body, and I started seeing greater results on the track.” Now Michelle is committed for the planet as well. “Ultimately helping the environment and not contributing to animal cruelty was a big thing for me, too. That was my initial reason for going vegan, and the rest of the benefits were just added bonuses.” Mitchell describes what she eats in a day for enhanced performance and more energy to win sprints. “I like to make sure I have three different types of protein in there. I use tofu, beans, and mushrooms, along with spinach, vegan cheese, and hash browns,” she says. “I also love to add Beyond Meat for more flavor, which is a great source of plant protein as well. That usually keeps me full for the better part of the day,” she told Well + Good.

11. Lewis Hamilton: Formula One Driver Who Credits His Vegan Diet For Allowing Him to Be Victorious

“We were taught that eating animal products was good for us but we’ve been lied to for hundreds of years,” said Lewis Hamilton. The Beet reported on Hamiltion’s vegan diet quoting The New York Times that he credits his new plant-based diet with making the difference in his career. Hamilton gave up processed food and animal products for vegetables, fruit, nuts, grains, because of his strong compassion for animals, for the benefit of the environment, and his own health. Hamilton isn’t the only vegan in his family. His dog Rocco is fully vegan and Hamilton says he’s “super happy” on Rocco’s very own IG post. Earlier this year, Hamilton gave up his private jet because he said it’s a big pollutant and aims to live a sustainable lifestyle. Back in February, he started a line of sustainable clothing with Tommy Hilfiger at London Fashion Week.

12. Patrik Baboumian: Arguably The Strongest Man in The World

Featured in The Game Changers for his elite strength and his superhuman ability to lift a car, Patrik Baboumiam is one of the strongest men in the world and also happens to be vegan. Baboumian lifted 358 pounds in the 2009 German log lift nationals. Back in 2014, Baboumiam partnered with PETA in his campaign “Want to be Stronger” describing powering yourself with plants and how you can build muscle without eating meat. One of his 2019 PETA campaigns showed him posing with crossed arms and leaves in his mouths with the text: “The world’s strongest animals are plant-eaters: Gorillas, buffaloes, elephants and me.” Bahoumiam’s diet consists of a dairy-free shake for breakfast with 8 grams of protein and 0 carbohydrates. For lunch, he enjoys vegan sausage, falafel, low-fat oven fires, peppers, and more grilled veggies. He normally eats 250 grams of carbs and 90 grams of protein just for lunch. Dinner includes vegetables cooked potatoes, and tofu. If you want to eat like Boubanian, he reports his food diary on his blog BarBend.

13. Arnold Schwarzenegger: Former Proessional BodyBuilder, Producer, The Game Changers, and former Governor of California

Here’s a guy who has worn many hats: Bodybuilder, Terminator, California Governor, and now vegan and advocate for the plant-based lifestyle. Arnold Schwarzenegger ditched meat and dairy and has proven that you don’t need to eat animal products to be strong, healthy and reverse symptoms of heart disease. Now 73, he had a pulmonary valve replacement 1997 due to a congenital defect and underwent emergency open-heart surgery in 2018 to replace the valve again. He then changed his eating and fitness habits and now extolls the virtues of plant-based eating for the environment as well as health reasons. He is a producer of The Game Changers (a movie with many masters) and an advocate for going vegan for health, the environment and the sake of animals (he posts on IG with his pet donkey and miniature pony, both household dwelling animals). Schwarzenegger said last year: “Right now, seven million people are dying every year. That is alarming and everyone in the government has the responsibility to protect the people…. 28 percent of the greenhouse gasses come from eating meat and from raising cattle, so we can do a much better job.”

14. Scott Jurek: Named One of The Greatest Ultra-Marathoner’s Of All Time Read More: 20 Who Athletes Swear by a Plant-Based Diet to Boost Performance

Jurek is an extreme ultra-marathon runner who has won the Hardrock Hundred, the Badwater Ultramarathon, the Spartathlon, and the Western States 100 Mile Endurance Run (you get the idea). Jurek has been vegan for almost two decades, after easing into it by cutting out meat in college, he slowly stopping seafood and finally giving up all animal products once he realized that eating this way made him feel healthier and happier. To run such an extreme amount of miles, you need to fuel your body with plant-based foods that will give you enough energy and carbohydrates to go the distance. The goal is to eat 5,000-6,000 calories of plant-based foods daily. Jurek outlined his plant-based diet in an interview with Bon Appetite. Instead of waking up to a hot cup of coffee to boost energy, he prefers to drink tea and a green smoothie with spirulina or chlorella and a host of other ingredients. He adds bananas, frozen pineapple slices, or mangoes, brown rice and pea protein, (for protein) to rebuild what’s lost in training. This is not just any smoothie.

15. Alex Morgan: USA Soccer Star, Plays for the Orlando Pride of the NWSL

Soccer star, Alex Morgan is one of the beloved members of the USA National Team that won the World Cup and has shown that the female players deserve to get equal pay as their male counterparts by the US Soccer Federation. She is also an animal rights advocate and longtime vegan, having given up meat when she decided that “it didn’t feel fair to have a dog, and yet eat meat all the time,” referring to her adorable pup Blue. Morgan aims to eat 90 grams of plant-based protein daily to stay fit and lean, especially for her workouts and on the field. Morgan admitted that breakfast was difficult because “a lot of the things I love like pancakes and French toast had dairy and eggs.” But now she enjoys oatmeal with nut butter and berries, smoothies, rice, quinoa, veggies, black beans, protein shakes, Mediterranean food, Impossible burgers, Mexican beans, and sauteed veggie burritos, she told USA Today.

16. Paul Rabil: Pro Lacrosse Player: A Vegan Diet Helped Alleviate His Sciatica

Paul Rabil who played for the Boston Cannons and the New York Lizards of Major League Lacrosse, ditched meat and dairy after his 2019 season ended and revealed he’s now “officially” vegan on YouTube. “At first [switching to a plant-based diet] was to help solve some pain and trauma that I was going through. Over the last two years, I’ve had two herniated discs…. and that has led to a ton of shooting pain down my legs, its called sciatica,” Rabil explains the purpose of his diet switch. He adds: “I’ve tried to a lot of things; I’ve had a number of cortisone shots; I’ve done physical therapy for two years. And I reached a place where I was thinking ‘okay maybe I can solve this with nutrition because a lot of our pain stems from inflammation. Within a few weeks, I started noticing a lot of alleviation so I started focusing and doubling down more on veganism”

17. Hannah Teter: 2006 Olympic Snowboard Gold Medalist

Hannah Teter won Olympic gold and silver in the halfpipe and is also a seven-time XGames medalist. She changed her diet after watching the documentary, Earthlings when she discovered how “horrible” factory farming is. After a strict vegetarian diet, Teter liked the way she performed and believes that her diet helped her win gold at the 2006 games. She now considers herself “plant-based” and in an interview with the Huffington Post, Teter said, “I feel stronger than I’ve ever been, mentally, physically, and emotionally. My plant-based diet has opened up more doors to being an athlete. It’s a whole other level that I’m elevating to. I stopped eating animals about a year ago, and it’s a new life. I feel like a new person, a new athlete.”

18. Nick Kyrgios: Professional Tennis Champion Ranked 40 in The World

Djokovic is not the only tour player to go plant-based. Nick Kyrgios shared that he does not eat meat anymore because of his strong compassion for animals. During the time of the Australian wildfires, the Aussie native explained: “I’ve been passionate about animal welfare for some time now. I don’t eat meat or dairy anymore. That’s not for my health, I just don’t believe in eating animals.” “I tried a vegan diet a couple of years ago but with all the travel I do, it was hard to stick to it. Since then I’ve managed to make it work, and I’ve been vegetarian for quite a while. “Seeing the footage of these animals suffering from the fires only reinforces why I’ve chosen this diet. When I see these terrible photos, I can’t comprehend eating meat.”

19. Matt Frazier: Ultra-Marathoner Credits Vegan Diet For Breaking Personal Records

Matt Frazier has run 27 ultra-marathons in his career so far and continues to write about the endurance strength of being a vegan athlete in his personal blog, which he started 11 years ago: No Meat Athlete. The Beet recently interviewed Frazier about his vegan journey and how to be a successful athlete on a plant-based diet. When asked about the first time he ditched meat Frazier replied, “I had already cut 90 minutes off my first marathon time. I was still 10 minutes away from the Boston Marathon qualifying time. I had plateaued, and I was not sure how I was going to find 10 minutes. [Plant-based eating] was what I was missing. That’s what it took. The other big noticeable difference to me [after going vegan] was I stopped getting injured. Injuries had always been a big part of my running journey. When I became vegan, it was around the time I ran three 50-milers and a 100-miler. I didn’t have any injuries. If it’s done right, [plant-based diets] can really help you recover faster.”

20. Michaela Copenhaver: Professional Rower, World Record Holder, 10,000m Indoor

Rowing is grueling. It’s known as the toughest endurance sport in the world. The world record-breaking female rower, Michaela Copenhaver went vegan in 2012 for ethical reasons, she told Great Vegan Athletes. “Initially, I just wanted to eat more vegetables. Those things are super good for you, and they’re delicious. Being vegetarian and vegan made me more conscious of how many servings I was getting a day (or not).” When she switched from vegetarian to vegan it was almost accidental: “I was traveling for a regatta in the fall of 2012. I had been vegetarian for 1.5 years already but relied pretty heavily on dairy and eggs. While I was traveling, I was bouncing from couch to couch and had no way to safely store dairy or eggs—so I decided to try a week without them. I felt great, and it wasn’t nearly as scary as I thought. I’ve been vegan ever since.” Now it’s a value system: “Once I stopped eating and using animals, I felt I could finally address a question that had been bothering me for a long time—what right do we have to exploit other creatures? Now, I understand that we have no right, and my motivations are primarily ethical.”

The post How Olympic Athlete Dotsie Bausch Fuels With a Vegan Diet appeared first on The Beet.

Now, more than ever, athletes are switching to plant-based to raise their strength, fitness, and overall performance levels. However, there still seems to be a huge misconception of plant-based lifestyles, especially in regards to if they are adequate enough to fuel athletic performance. We spoke to Tara DellaIacono Thies, RD, a registered dietitian at Summit Nutrition Strategy and a member of Gainful’s science advisory board, who regularly counsels athletes on how to incorporate healthy foods and nutritional habits for optimal health. Here’s what she had to say about vegan diets for athletes.

Athletes and Plant-Based Diets

“Athletes can thrive on a plant-based diet. In fact, many athletes make the elite ranks without eating meat and animal-based foods,” Thies says. A review published in Nutrients found that athletes who follow plant-based diets could see improvements in their heart health, performance, and recovery. Vegan diets have been studied to help reverse plaque, improve high blood cholesterol, and reduce high blood pressure, excess weight, and diabetes risk.

Eat Like a “Game Changer”

It’s been a couple of years since The Game Changers was released and became one of the most-watched documentaries, showing that some of the world’s strongest and most accomplished athletes don’t need meat or dairy to succeed. Athletes are now swapping out dairy and animal protein for plant-based protein sources, like chickpeas and lentils. Here, Thies breaks down how athletes can eat like a “Game Changer” to optimize their performance and improve recovery.

“Plant-based athletes should pay close attention to calcium, iron, vitamin B12, choline, vitamin D, and zinc,” she says.

• “Iron-rich foods: Legumes, soy products, nuts, seeds, whole & enriched grains, certain dark-green leafy vegetables, and dried fruits.
• Calcium-rich foods: Dark-green leafy vegetables, calcium-fortified foods such as tofu, soymilk, almond milk, rice milk, and orange juice; legumes, nuts, and seeds.
• Vitamin B12 foods: These are few and far between but it is sometimes fortified in foods like soymilk, cereal, meat substitutes.
• Zinc-rich foods: legumes, soy products, nuts, seeds, and whole grains.”

Many plant-based athletes also take supplements for nutrients such as choline, vitamin D, and vitamin B12, as they are not found in many plant foods, Thies says. Athletes should consult their physician about the best supplement to take to suit their nutritional needs. There are plenty of plant-based options available on the market, including ones packed with fruits and vegetables.

From tennis and soccer to figure skating and weight lifting, there are a number of plant-based athletes who credit switching to a vegan or plant-based diet with improving their fitness and results – with greater energy levels, faster recovery time between workouts, and improved mental clarity. Here are seven world-renowned Olympic gold medalists who are powered by plants.

1. Meagan Duhamel

Trained figure skater and Olympic gold medalist Meagan Duhamel has lived a plant-based lifestyle since 2008. She even has a wellness blog called Lutz of Greens, where she dives into her journey as a vegan athlete.

“I am able to recover and train with more intensity than most of my training mates. I also managed to stay completely injury-free while competing at the highest level into my 30s, which is extremely rare (if not unheard of) in figure skating. I credit so much of my health and sports success to my plant-based lifestyle,” she told MindBodyGreen in an interview.

2. Hannah Teter

Professional snowboarder and Olympic gold medalist Hannah Teter also adopted a plant-based diet in 2008. She switched to a plant-based diet and started advocating for animal cruelty after watching the documentary, Earthlings, which sheds light on the harsh treatment of animals for meat production.

She credits turning plant-based for making her a better athlete: “I started that [a plant-based diet] last year and feel stronger mentally and physically, and springier,” she told People in an interview.

3. Serena Williams

Professional tennis player and four-time Olympic gold medalist Serena Williams has been vegan since 2012.

Serena told Bon Appetit that she cleaned up her diet and started eating vegan when her sister Venus was diagnosed with Sjogren. She said that together, they learned to eat lots of raw foods and smoothies. While they do eat mostly plant-based foods, they both say they do cheat once in a while, calling themselves “chegans” recognizing they are not perfect and it’s ok to allow some room to be imperfect. “I try to make the majority of my meals raw and vegan, but I’m only human and am known to cheat a little bit,” says Serena.

4. Venus Williams 

Tennis champion and four-time Olympic gold medalist Venus Williams swears that making the switch to veganism was one of the factors that helped to improve her performance and reduce symptoms of Sjögren’s syndrome, an autoimmune disorder.

Now 39, Williams says that being mostly plant-based helps her dial back the symptoms of debilitating joint pain and fatigue. “I started eating raw and vegan for health reasons,” Venus told Women’s Health in an interview. “I needed to fuel my body in the best way possible.”

5. Alex Morgan

Soccer star and Olympic gold medalist Alex Morgan adopted a vegan lifestyle in 2017 and has not looked back since.

“​​As I started to go more plant-based, first giving up meat and then giving up dairy, I realized the health benefits. I would get reports from my doctor, and my cholesterol dropped in half, which is crazy. All of my blood work, which I do every few months, was better. And my recovery was much better, I wasn’t fatiguing as much. So it benefited me all around. I was fearful it would affect soccer in a detrimental way but it was the opposite. It made me feel better,” says Alex in an exclusive interview with The Beet when asked about her vegan lifestyle.

6. Carl Lewis

Carl Lewis is one of only four athletes to have won nine Olympic gold medals during his career as a runner. He’s been fueled by a plant-based diet for over 25 years now.

“I changed my diet to a vegan diet and I set all of my personal bests at thirty years old,” said Carl during an interview with Oprah Winfrey. “I basically shop at the health food store,” Lewis shared in an interview posted by YouTube channel Food for Athletes. “I eat tons of lentils. Love beans … I did the things I need to do to replace the things you would get with the tremendous amounts of meat most people eat.”

7. David Verburg

Track and field athlete David Verburg is a three-time Olympic gold medalist. He started his journey into veganism in 2018, which was inspired by his advocacy and love for animals.

“Once I tried [a vegan diet], I noticed an increase in my energy, and it’s been great so far. [In quarantine,] I’ve been taking recipes I used to do before I was vegan and making them vegan,” he said in an interview with Runner’s World.

20 Athletes Who Went Vegan to Get Stronger

1. Novak Djokovic: Number one tennis champion in the world

The number one tennis player in the world, Novak Djokovic, went plant-based more than twelve years ago to enhance his athletic performance and win more matches. In recent interviews, he has credited going vegan with helping him rise from third place in the world to first in the world because it helped clear his allergies. Before changing his diet, Djokovic had searched for cures to the breathing issues that cost him matches and focus which caused him to struggled during his most intense matches. The allergies used to make him feel like he couldn’t breathe and would be forced to retire from competitive matches as he did in Australia. “Eating meat was hard on my digestion and that took a lot of essential energy that I need for my focus, for recovery, for the next training session, and for the next match,” he said. Djokovic emphasized he does not eat foods that require a lot of digestion, especially in the morning, when he needs all of his energy for training. Instead, he starts the day with hot water and lemon, then celery juice, and some superfood supplements.

2. Tia Blanco: Professional Surfer and Beyond Meat Ambassador Read More: 20 Who Athletes Swear by a Plant-Based Diet to Boost Performance

Tia Blanco won gold at the International Surfing Association Open in 2015 and credits her success to her vegan diet. Blanco reports that a vegan diet helps her stay strong and she enjoys eating different forms of vegan protein like nuts, seeds, beans, and legumes. The professional surfer was influenced by her mother, who is a vegetarian and grew up in a veggie-forward household, Blanco has never eaten meat in her life, which made the plant-based switch much easier. And speaking of making things easier, Blanco has an Instagram cooking page called @tiasvegankitchen where she shares her favorite simple vegan recipes so all of her fans can eat like their favorite professional vegan athlete. In addition to her home-cooked meals, Blanco recently became an ambassador for vegan company Beyond Meat and now she posts Instagram stories and highlights of her favorite meatless meat recipes.

3. Steph Davis: World Leading Professional Rock Climber

Steph Davis has been vegan for 18 years now and says, “there’s nothing in my life that hasn’t become better as a result, from climbing and athletics to mental and spiritual well being.” Davis has competed on some of the most challenging verticle routes on the planet –like Concepcion (5.13), which is known to be one of the hardest pure climbs anywhere. Davis holds the third overall ascent and is the first female to ever make the ascent of the route. Davis described it as her “most technically demanding climb ever.” Davis explained why she went vegan eight years ago when she partnered with PETA. “What can we do to start making changes in a positive way? And if it just so happens that changing our lifestyle leads to environmental benefits, health benefits, economic benefits, and positive social change, then all the better. One thing I’ve learned is you don’t have to do or be anything you don’t want to be, and you can change anything in your life just by starting to do it. It’s you who chooses who and what you are, by the things you think and the things you do.” She goes on to add, “no one says you have to become a “perfect” vegan overnight. But why not start making small changes and see how it feels? I believe it’s the small choices people make that have the biggest power to change, and nothing is more simple yet also more far-reaching than changing how and what you choose to eat. We’re all here for a short time, in the end, and living a well-intentioned and compassionate life seems like what ultimately matters the most, the only real goal that I aspire to.”

4. Venus Williams: Tennis Great

Tennis champion Venus Williams swears that making the switch to veganism was one of the factors that helped to improve her performance and get over an auto-immune disease. The tennis star went vegan back in 2011 when she was diagnosed with Sjögren’s syndrome, a debilitating autoimmune disease with a range of symptoms from joint pain to swelling, numbness, burning eyes, digestive problems, and fatigue. She chose to eat plant-based to recover to her formerly healthy self, and it worked so she stuck to it. The seven-time Grand Slam singles champion recovers faster on a plant-based diet now, compared to how she felt back when she ate animal protein. When you have an auto-immune disease you often feel extreme fatigue and random body aches and for Venus, a plant-based diet provides energy and helps her reduce inflammation. The Beet reported on Willaim’s diet and what she normally eats in a day to stay healthy, fit, and win more matches. Talking about her favorite dinner meal, Williams adds, “sometimes a girl just needs a donut!”

5. Mike Tyson: The First Heavyweight Boxer to Hold the WBA, WBC, and IBF Titles

Mike Tyson recently said he is “in the best shape ever” thanks to his vegan diet. The boxing legend then announced he’s getting back into the rings after 15 years, to fight against Roy Jones, Jr. in California later this fall. Tyson went vegan ten years ago after dealing with health complications and in the wake of having cleaned up his life: “I was so congested from all the drugs and bad cocaine, I could hardly breathe.” Tyson said, “I had high blood pressure, was almost dying, and had arthritis.” Now, the 53-year-old powerhouse is sober, healthy, and fit. “Turning vegan helped me eliminate all those problems in my life,” and “I’m in the best shape ever.” His new trainer agrees: Watching Iron Mike’s speed during recent training sessions, observed: “He has the same power as a guy who is 21, 22-years old.”

6. Chris Paul: The NBA’s Newest Vegan Who Was Influenced by The Game Changers

Oklahoma City’s point guard Chris Paul decided to ditch meat and dairy and was asked join on as a co-executive producer for the popular documentary, The Game Changers. For breakfast, Paul enjoys oatmeal with plant-based milk and nut butter. For lunch, he fuels up with pasta or brown rice with Beyond Meat sausage, grilled vegetables, and a curry sauce. His chef told USA Today, “The main thing is, we try to keep it as light and clean as possible for his normal routine, with organic ingredients. Anything that can minimize body inflammation. Chris is always worrying about what he can and can’t eat.” So far it appears he’s getting it right. In an exclusive interview with The Beet’s Awesome Vegans columnist Elysabeth Alfano, Paul said eating a plant-based diet helps him keep up with players half his age.

7. Colin Kaepernick: Former (future?) NFL Player and Social Activist

In 2016, Kaepernick made the switch to veganism with his longtime girlfriend to recover from a series of injuries that had him down for the count. The Beet recently reported on how this dietary switch has allowed Kaepernick to stay strong and healthy. Now, he’s in the gym building muscle and looks fitter than ever. But will he be picked up? The professional football player claims that a vegan diet makes him feel “always ready” to perform his best on the field.

8. Cam Newton: New England Patriots’ Newest Quarterback is Vegan

Cam Newton just replaced Tom Brady, who also follows a mostly plant-based diet, as the New England Patriot’s QB, after having made the plant-based switch back in March 2019. The NFL Star first decided to ditch meat and dairy to recover quicker from injuries when he learned that a plant-based diet is proven to help reduce inflammation. “I’ve seen such a remarkable change in the way my body responds to the food that I eat,” Newton told PETA for his recent partnership for a new campaign called, “Built Like a Vegan,” proving that you don’t need to eat meat to be strong. Newton enjoys a meat-free burger on a pretzel bun, heavy on pickles and sauce. He adds: “People often ask, ‘How do you get your protein?’ I just say, ‘I get it in the same way you do, but it’s fresher and cleaner.’ ” Newton shares how to do it: “My advice to a person who wants to become vegan is to eat on schedule. If you can eat on a schedule, you won’t miss [a meal or crave meat] or think anything different, and you’ll be alright.”

9. Elijah Hall: American Sprinter Training for The 2021 Tokyo Olympics

Elijah Hall says about his vegan diet: “Going vegan was the best decision” he has ever made. Hall holds records in the indoor 200 meters and was training for the Tokyo this summer when it got postponed by a year due to the pandemic. Hall said “the effects that it’s having on my body are amazing. Becoming a plant-based athlete has opened many doors to my health and my training.” We predict he’ll only get faster in the next 11 months and break records, come home with golf and be the world champion in 12 months.

10. Morgan Mitchell: Omplyian Sprinter Who Won her First Title at 2014 Australian National Championships

Five-years ago, Morgan Mitchell went vegan and it made her faster, leaner and happier. Last year she was featured in the plant-based athletes documentary The Game Changers and said, “Being vegan has helped me immensely. I don’t feel sluggish like I did when I was eating meat, and my recovery from training really took off. It felt like an overall cleanse for my body, and I started seeing greater results on the track.” Now Michelle is committed for the planet as well. “Ultimately helping the environment and not contributing to animal cruelty was a big thing for me, too. That was my initial reason for going vegan, and the rest of the benefits were just added bonuses.” Mitchell describes what she eats in a day for enhanced performance and more energy to win sprints. “I like to make sure I have three different types of protein in there. I use tofu, beans, and mushrooms, along with spinach, vegan cheese, and hash browns,” she says. “I also love to add Beyond Meat for more flavor, which is a great source of plant protein as well. That usually keeps me full for the better part of the day,” she told Well + Good.

11. Lewis Hamilton: Formula One Driver Who Credits His Vegan Diet For Allowing Him to Be Victorious

“We were taught that eating animal products was good for us but we’ve been lied to for hundreds of years,” said Lewis Hamilton. The Beet reported on Hamiltion’s vegan diet quoting The New York Times that he credits his new plant-based diet with making the difference in his career. Hamilton gave up processed food and animal products for vegetables, fruit, nuts, grains, because of his strong compassion for animals, for the benefit of the environment, and his own health. Hamilton isn’t the only vegan in his family. His dog Rocco is fully vegan and Hamilton says he’s “super happy” on Rocco’s very own IG post. Earlier this year, Hamilton gave up his private jet because he said it’s a big pollutant and aims to live a sustainable lifestyle. Back in February, he started a line of sustainable clothing with Tommy Hilfiger at London Fashion Week.

12. Patrik Baboumian: Arguably The Strongest Man in The World

Featured in The Game Changers for his elite strength and his superhuman ability to lift a car, Patrik Baboumiam is one of the strongest men in the world and also happens to be vegan. Baboumian lifted 358 pounds in the 2009 German log lift nationals. Back in 2014, Baboumiam partnered with PETA in his campaign “Want to be Stronger” describing powering yourself with plants and how you can build muscle without eating meat. One of his 2019 PETA campaigns showed him posing with crossed arms and leaves in his mouths with the text: “The world’s strongest animals are plant-eaters: Gorillas, buffaloes, elephants and me.” Bahoumiam’s diet consists of a dairy-free shake for breakfast with 8 grams of protein and 0 carbohydrates. For lunch, he enjoys vegan sausage, falafel, low-fat oven fires, peppers, and more grilled veggies. He normally eats 250 grams of carbs and 90 grams of protein just for lunch. Dinner includes vegetables cooked potatoes, and tofu. If you want to eat like Boubanian, he reports his food diary on his blog BarBend.

13. Arnold Schwarzenegger: Former Proessional BodyBuilder, Producer, The Game Changers, and former Governor of California

Here’s a guy who has worn many hats: Bodybuilder, Terminator, California Governor, and now vegan and advocate for the plant-based lifestyle. Arnold Schwarzenegger ditched meat and dairy and has proven that you don’t need to eat animal products to be strong, healthy and reverse symptoms of heart disease. Now 73, he had a pulmonary valve replacement 1997 due to a congenital defect and underwent emergency open-heart surgery in 2018 to replace the valve again. He then changed his eating and fitness habits and now extolls the virtues of plant-based eating for the environment as well as health reasons. He is a producer of The Game Changers (a movie with many masters) and an advocate for going vegan for health, the environment and the sake of animals (he posts on IG with his pet donkey and miniature pony, both household dwelling animals). Schwarzenegger said last year: “Right now, seven million people are dying every year. That is alarming and everyone in the government has the responsibility to protect the people…. 28 percent of the greenhouse gasses come from eating meat and from raising cattle, so we can do a much better job.”

14. Scott Jurek: Named One of The Greatest Ultra-Marathoner’s Of All Time Read More: 20 Who Athletes Swear by a Plant-Based Diet to Boost Performance

Jurek is an extreme ultra-marathon runner who has won the Hardrock Hundred, the Badwater Ultramarathon, the Spartathlon, and the Western States 100 Mile Endurance Run (you get the idea). Jurek has been vegan for almost two decades, after easing into it by cutting out meat in college, he slowly stopping seafood and finally giving up all animal products once he realized that eating this way made him feel healthier and happier. To run such an extreme amount of miles, you need to fuel your body with plant-based foods that will give you enough energy and carbohydrates to go the distance. The goal is to eat 5,000-6,000 calories of plant-based foods daily. Jurek outlined his plant-based diet in an interview with Bon Appetite. Instead of waking up to a hot cup of coffee to boost energy, he prefers to drink tea and a green smoothie with spirulina or chlorella and a host of other ingredients. He adds bananas, frozen pineapple slices, or mangoes, brown rice and pea protein, (for protein) to rebuild what’s lost in training. This is not just any smoothie.

15. Alex Morgan: USA Soccer Star, Plays for the Orlando Pride of the NWSL

Soccer star, Alex Morgan is one of the beloved members of the USA National Team that won the World Cup and has shown that the female players deserve to get equal pay as their male counterparts by the US Soccer Federation. She is also an animal rights advocate and longtime vegan, having given up meat when she decided that “it didn’t feel fair to have a dog, and yet eat meat all the time,” referring to her adorable pup Blue. Morgan aims to eat 90 grams of plant-based protein daily to stay fit and lean, especially for her workouts and on the field. Morgan admitted that breakfast was difficult because “a lot of the things I love like pancakes and French toast had dairy and eggs.” But now she enjoys oatmeal with nut butter and berries, smoothies, rice, quinoa, veggies, black beans, protein shakes, Mediterranean food, Impossible burgers, Mexican beans, and sauteed veggie burritos, she told USA Today.

16. Paul Rabil: Pro Lacrosse Player: A Vegan Diet Helped Alleviate His Sciatica

Paul Rabil who played for the Boston Cannons and the New York Lizards of Major League Lacrosse, ditched meat and dairy after his 2019 season ended and revealed he’s now “officially” vegan on YouTube. “At first [switching to a plant-based diet] was to help solve some pain and trauma that I was going through. Over the last two years, I’ve had two herniated discs…. and that has led to a ton of shooting pain down my legs, its called sciatica,” Rabil explains the purpose of his diet switch. He adds: “I’ve tried to a lot of things; I’ve had a number of cortisone shots; I’ve done physical therapy for two years. And I reached a place where I was thinking ‘okay maybe I can solve this with nutrition because a lot of our pain stems from inflammation. Within a few weeks, I started noticing a lot of alleviation so I started focusing and doubling down more on veganism”

17. Hannah Teter: 2006 Olympic Snowboard Gold Medalist

Hannah Teter won Olympic gold and silver in the halfpipe and is also a seven-time XGames medalist. She changed her diet after watching the documentary, Earthlings when she discovered how “horrible” factory farming is. After a strict vegetarian diet, Teter liked the way she performed and believes that her diet helped her win gold at the 2006 games. She now considers herself “plant-based” and in an interview with the Huffington Post, Teter said, “I feel stronger than I’ve ever been, mentally, physically, and emotionally. My plant-based diet has opened up more doors to being an athlete. It’s a whole other level that I’m elevating to. I stopped eating animals about a year ago, and it’s a new life. I feel like a new person, a new athlete.”

18. Nick Kyrgios: Professional Tennis Champion Ranked 40 in The World

Djokovic is not the only tour player to go plant-based. Nick Kyrgios shared that he does not eat meat anymore because of his strong compassion for animals. During the time of the Australian wildfires, the Aussie native explained: “I’ve been passionate about animal welfare for some time now. I don’t eat meat or dairy anymore. That’s not for my health, I just don’t believe in eating animals.” “I tried a vegan diet a couple of years ago but with all the travel I do, it was hard to stick to it. Since then I’ve managed to make it work, and I’ve been vegetarian for quite a while. “Seeing the footage of these animals suffering from the fires only reinforces why I’ve chosen this diet. When I see these terrible photos, I can’t comprehend eating meat.”

19. Matt Frazier: Ultra-Marathoner Credits Vegan Diet For Breaking Personal Records

Matt Frazier has run 27 ultra-marathons in his career so far and continues to write about the endurance strength of being a vegan athlete in his personal blog, which he started 11 years ago: No Meat Athlete. The Beet recently interviewed Frazier about his vegan journey and how to be a successful athlete on a plant-based diet. When asked about the first time he ditched meat Frazier replied, “I had already cut 90 minutes off my first marathon time. I was still 10 minutes away from the Boston Marathon qualifying time. I had plateaued, and I was not sure how I was going to find 10 minutes. [Plant-based eating] was what I was missing. That’s what it took. The other big noticeable difference to me [after going vegan] was I stopped getting injured. Injuries had always been a big part of my running journey. When I became vegan, it was around the time I ran three 50-milers and a 100-miler. I didn’t have any injuries. If it’s done right, [plant-based diets] can really help you recover faster.”

20. Michaela Copenhaver: Professional Rower, World Record Holder, 10,000m Indoor

Rowing is grueling. It’s known as the toughest endurance sport in the world. The world record-breaking female rower, Michaela Copenhaver went vegan in 2012 for ethical reasons, she told Great Vegan Athletes. “Initially, I just wanted to eat more vegetables. Those things are super good for you, and they’re delicious. Being vegetarian and vegan made me more conscious of how many servings I was getting a day (or not).” When she switched from vegetarian to vegan it was almost accidental: “I was traveling for a regatta in the fall of 2012. I had been vegetarian for 1.5 years already but relied pretty heavily on dairy and eggs. While I was traveling, I was bouncing from couch to couch and had no way to safely store dairy or eggs—so I decided to try a week without them. I felt great, and it wasn’t nearly as scary as I thought. I’ve been vegan ever since.” Now it’s a value system: “Once I stopped eating and using animals, I felt I could finally address a question that had been bothering me for a long time—what right do we have to exploit other creatures? Now, I understand that we have no right, and my motivations are primarily ethical.”

The post These 7 Olympic Gold Medalists Are Powered by Plant-Based Diets appeared first on The Beet.

That’s where a new report published in The Lancet comes in. Researchers looked at the comparative greenhouse gas emissions of raising plant-based foods and ranked the best and least good whole grains from the perspective of their impact on the planet and water systems.

The new report published in The Lancet found that not all plant-based foods are equally environmentally friendly. And while plant-based diets in general are a great way to reduce your personal carbon emissions, some whole grains are most earth friendly than others.

First let’s establish one thing: meat production has been found to cause multitudes of higher greenhouse gas emissions than growing plant-based proteins like soy or peas.

A recent study by researchers at the University of Michigan and Oxford University found that in general, the healthiest plant-based diet has a significantly lower environmental impact than a meat and dairy filled diet. So if your goal is to help fulfill national and regional sustainability targets and lower your risk of chronic lifestyle diseases such as heart disease, cancer and  type 2 diabetes, skip the meat and dairy and focus on plant-based proteins instead.

Whole Grains for Fiber, Protein and Sustainability

One category of food at the forefront of sustainability is whole grains. As part of a plant-based diet, grains like oats, barley, brown rice, rye, bulgar and sorghum as not only great fuel sources but also high in protein and fiber.

Grains high in protein include cornmeal, quinoa, whole-wheat pasta, wild rice, couscous, oatmeal, and buckwheat. One cup of cooked whole grains provides between 6 and 20 percent of your DV for protein. A cup of oatmeal delivers 7 grams of protein and 4 grams of fiber, making it a great start to a healthy plant-based day.

When it comes to reducing the overall carbon footprint of your food, know that whole grains are key to sustenance. Specifically, whole grains require the least amount of water to grow compared to fruits and vegetables, nuts and seeds, according to another study published in Ecosystems.

Moreover, grains are extremely easy to transport and have a longer shelf life, making them an economical staple in our future food system. When measuring which grains are the most sustainable (with lowest carbon emissions required) and least amount of water required in the growing, certain grains rise to the top of the list.

According to the commission that produced the Lancet report, both Earth’s environmental ecosystem and human biology are complex systems, so instead of giving hard-and-fast rules of what is acceptable in terms of harming the planet, they created boundaries, outside of which the harm to the planet it too harmful to sustain our future food systems. They wrote:

“The Earth system and human biology are complex adaptive systems, characterized by interactions and feedback loops. All scientific targets for a safe operating space for healthy diets and sustainable food production are therefore associated with uncertainty. By applying a precautionary and risk perspective, boundaries are placed at the lower end of the scientific uncertainty range, establishing, with a high likelihood, a safe space in which food systems can operate.

Whole Grains Ranked for Environmental Impact from Least Sustainable to Most

Brown Rice

Brown rice is simply rice that is not yet milled and processed, as white rice is, so it still has its bran and germ layers. However, rice production overall presents challenges for environmental sustainability since the cultivation of rice crops requires a vast amount of land and drenching amounts of water.

When rice paddies are flooded, the microbes in the crop produce methane –– a greenhouse gas that impacts the earth’s temperature and climate system. Studies have shown that certain farming practices and the reduction of flood risks can make rice production better for the planet.

Whole Wheat

Whole wheat is known to be a versatile and cheap whole grain due to the wide availability of whole wheat options, from bread to pasta. It is different from white wheat since like brown rice, it contains both the germ and bran of wheat berries, not just the endosperm

And while it’s more nutritious and fiber-filled, whole wheat isn’t the most sustainable whole grain. Inorganic fertilizers and pesticides used in growing whole wheat are known to emit greenhouse gases, according to a report published in Nature. Wheat, along with rice, is one of the most water-intensive crops.

Rye

Rye is a secret superstar when it comes to choosing an eco-friendly yet nutritious whole grain. Specifically, rye crops can tolerate different weather and climates, and are known to survive frosty winters. Rye also emits a chemical into the soil that works to suppress weeds, and some farmers use rye as a cover crop to keep soil in place during winter months. When rye crops grow, they isolate carbon and fix nitrogen, which means it helps reverse depleted soil.

Evidence from UC Davis shows that rye crops can outlive other whole grains on dry, sandy, or infertile soils due to its extensive, powerful and deep root system. So next time you’re at the sandwich shop, opt for rye bread that’s good for you and local growers and the planet.

Oats

Oats have become increasingly popular as a crop for famers in recent years as consumers increasingly make the switch from dairy milk to oat milk. Growing oats is a relatively low impact crop, and beneficial to the environment.

Oats are farmed through crop rotations, which halts or improves soil erosion. As for the water required, oats need significantly less water to grow than most other grains, since their fibrous roots retain water from the rain.

Sorghum

Sorghum is not only a nutritional powerhouse but also a game-changer when it comes to sustainability. Also known as great millet, this crop is resilient in most weather conditions and can survive with very little water. Sorghum is also one of the most efficient crops at pulling carbon out of the air and delivering it back to the soil, so it essentially vacuums up the greenhouse gases and removes it from our atmosphere.

In the US, sorghum pasta and flour is just beginning to show up on store shelves. But across the globe it is highly popular, and the UN estimates that more than 90 million people living in Africa and Asia rely on millet as a diet staple, since it is both nutritious and economical to grow. A recent study supports that millet could be one “hero crop” in the goal of achieving the United Nations’ sustainable development targets, due to their high nutrient content and climate resilience properties.

Bottom Line: Choose Whole Grains for Sustainability

Whole grains are filled with fiber, protein and other nutrients, making them a healthy staple for your diet, but more than that, they are environmentally friendly foods that require less greenhouse gases to grow than meat and dairy. Incorporate a variety of whole grains in your meals, such as oatmeal, rye bread or sorghum pasta. When it comes to eco-friendly grains, opt for those that are certified organic as little or no pesticides were used in growing them.

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

The post The Best and Worst Whole Grains for the Environment, Ranked appeared first on The Beet.

In an exclusive interview with The Beet, Dr. Kristamarie Collman, MD, a board-certified family medicine physician and founder of Prōse Medical, provides recommendations on some natural hangover remedies that harness the power of plants to ease and heal a bad hangover.

5 Natural Hangover Remedies

1. Ginger and peppermint tea

“Ginger and Peppermint have been around for thousands of years and have been used in helping to improve nausea symptoms. Research has shown that ginger may impact certain receptors in the digestive system that may soothe an upset stomach and reduce nausea,” says Dr. Collman.

A 2017 review published in Critical Reviews in Food Science and Nutrition found that ginger is filled with bioactive compounds and anti-inflammatory properties to prevent nausea and vomiting. In a 2020 study published in Complementary Therapies in Medicine, peppermint oil significantly reduced the frequency of nausea, vomiting, retching, and the severity of nausea in cancer patients undergoing chemotherapy. Ginger and peppermint tea can be made by seeping some dried ginger or peppermint tea leaves in a pot of hot water, respectively.

2. Tumeric

Turmeric is a plant in the ginger family and has been used for thousands of years for a variety of illnesses. Specifically, it was in traditional Indian medicine systems such as Ayurveda to heal disorders of the skin, upper respiratory tract, joints, and digestive system, according to the National Institute of Health. “Turmeric’s active ingredient is curcumin which has potent anti-inflammatory properties. This works well to help prevent inflammation and reduce pain,” says Dr. Collman.

A 2018 study published in The Journal of Immunology found that curcumin in turmeric inhibits inflammation by suppressing the pathways that activate it in the body. Not only can turmeric be added to rice, soups, and stews but also can be used to make golden milk, a caffeine-free delicacy. Dr. Collman recommends that it may be beneficial to mix turmeric with black pepper as it can help your body to better absorb the turmeric.

3. Potassium-rich foods like avocado, bananas, and leafy greens

“If someone is experiencing hangover symptoms such as vomiting, they are at risk for electrolyte losses and imbalances. Foods such as avocados, bananas, and leafy greens (like spinach and kale) are rich in nutrients which can help to replace important minerals and vitamins that may have been depleted,” says Dr. Collman.

Low intakes of potassium have been linked to high blood pressure, increased insulin resistance (risk of type 2 diabetes), and poor bone health, according to the National Institute of Health. A 2019 study published in Nutrients found that over half of the potassium intake in the sample of adults came from minimally processed foods, such as fruits and vegetables. “Making a smoothie with these ingredients could be a simple way to incorporate these foods, but depending on one’s digestive symptoms, it might be easier to have small bites throughout the day,” says Dr. Collman.

4. Hydrating foods like watermelon, cantaloupe, and cucumbers

When you have one too many, you may feel dehydrated with symptoms such as a dry mouth or headache. This is because alcohol is a diuretic, which can cause your body to remove fluids through your kidneys, ureters, and bladder at a faster rate than other liquids, according to the Mayo Clinic. “Replenishing one’s system with hydrating foods may aid in alleviating symptoms caused by dehydration,” says Dr. Collman.

She recommends foods such as watermelon and cucumber, which are not only water-rich but also have essential nutrients such as vitamin A, magnesium, and potassium. Other fruits high in water per cup include strawberries (151ml), plums (143.9ml), and apricots (133.8ml), according to USDA Food Data Central. “These food items can be added to the diet by consuming as a snack, smoothie, or even used to make a salad,” adds Dr. Collman. Make a snack plate filled with water-rich fruits like berries, melon, cantaloupe, and grapes while you are drinking to stay hydrated.

5. Coconut or plain water

“Increasing one’s water intake may certainly help to ease hangover symptoms. Besides the refreshing taste, coconut water can help with hydration and has an abundance of electrolytes (such as potassium and magnesium) and minerals beneficial to the body,” says Dr. Collman. After a heavy drinking session, it is best to drink lots of water to restore your hydration levels, suggests the Mayo Clinic.

If you feel like you have a drink or two during the festivities, try “pre-gaming” with a glass of water to reduce your chance of waking up with a hangover. Drinking water before and after the booze is your best bet to have a good morning the next day.

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

The post 5 Natural Hangover Remedies That Really Work, According to a Doctor appeared first on The Beet.

Heidrich also is an author of  A Race for Life, Senior Fitness, The CHEF Cook/Rawbook, Lifelong Running: How to Overcome the 11 Myths of Running & Live a Healthier Life, and Prevent, Reverse, & Cure ED: Ten Steps to Total Sexual Fitness. She also writes a variety of articles on her blog, emphasizing how a vegan diet can heal and nourish the body.

In an exclusive interview with The Beet from December of 2020, Heidrich – now 86 years old – talks about her health journey, how her vegan diet helped her achieve her running feats, and what she eats in a day. We believe her advice will empower you to load up on raw, plant-based foods and strengthen your body to accomplish your fitness goals!

The Beet: What made you decide to go vegan?

Dr. Ruth Heidrich: With a diagnosis of Stage 4 Breast Cancer, I had the proverbial “medical gun” to my head. I realized that this information about the power of diet could save my life, so I committed myself to it.

TB: Can you tell us the story — we are so grateful you are sharing your health journey.

RH: In 1968, I saw a book entitled “Aerobics” by Dr. Kenneth Cooper. I’d never seen the word, “Aerobics”, before, so I was curious as to what it meant. I ended up reading the book, where I learned of the many benefits of exercise and became inspired to start running every morning. I eventually got up to running marathons. I’d been running for 14 years when my diagnosis of cancer came, and I thought I was too healthy to have cancer. I got second, third, and even fourth opinion that, yes, it was definitely cancer. Right at that time, I read that Dr. John McDougall was doing research on diet and breast cancer and I was curious about this research. He was looking for subjects who were newly diagnosed and before they had gotten any chemo/radiation.

He was trying to show that a low-fat, vegan diet alone, could reverse cancer without chemo/radiation. and not even have any recurrence of cancer. He showed me the epidemiological and animal studies that supported his theory. I was convinced and signed up for his clinical research trial and from that moment on, I was a newly-emerged “Vegan”!

TB: Did you try other alternative avenues as well?

RH: No, I was convinced by the studies Dr. McDougall showed me, that this was the way to go. Armed with this information, in less than two hours with Dr. McDougall, I walked out of his office a vegan.

TB: What did your doc say? Most are skeptical that food is medicine.

RH: My oncologist scoffed when I told him what I was doing, saying “Diet has nothing to do with breast cancer!” He sent me to a gastroenterologist who told me that I couldn’t possibly get enough protein, calcium, and all the essential amino acids. I went back to Dr. McDougall and he showed me how I’d get plenty of protein, calcium, and essential amino acids. So I remain convinced I was on the right track.

TB: What was the hardest moment or biggest challenge? Did you nearly give up?

RH: Armed with those statistics, there was no doubt in my mind that this was the right thing to do. Then I discovered I really loved the food and saw so many other benefits, so it wasn’t hard nor did I ever come close to giving up. In fact, I started raving about the diet, but nobody listened. They thought I was foolish to not follow conventional treatment.

TB: What differences did you see after going vegan?

RH: I started seeing some of the benefits the very next morning! I’d been constipated all my life, That was a big advantage right there. Then the bone pain started disappearing, I got right back into running races and took 17 minutes off my next marathon. So I was running faster and pleasantly surprised at how quickly I was recovering as well. The new bone scan was clear as was the liver. The lesion in my lung had encapsulated so it was just a matter of watching to see if it grew and actually, it disappeared several years later.

TB: How do you eat now? What does a typical day look like for you (in terms of what you eat for breakfast, lunch, dinner, and snack(s)?

RH: In the morning I start with packing the leafy greens into a blender which includes kale, bok choi, collards, watercress, spinach, cabbage, arugula, chlorella, cilantro, fennel, rosemary, and even green onions and celery tops. Of course, not all of these are available at the same time, so I juggle variations of the greens and the quantities.  Then I add enough filtered water to the green smoothie to give it the consistency of salsa.

For my breakfast, in a large bowl, I’ll have a clove of crushed fresh garlic which I allow to stand for roughly ten minutes as the exposure increases the availability of allicin, one of the anti-inflammatory ingredients. To get a good supply of omega-3 fatty acids, I add a tablespoon each of flaxseed, chia, and hemp seeds to the green smoothie and buy organic as much as possible.  I pour about a third of it over my rolled oats, different ancient grains such as teff, amaranth, or rye, some blueberries, and enough filtered water to moisten.

For my lunch, it’s papaya or mango, a banana, 7 or 8 prunes, a crushed clove of garlic, an inch of fresh, raw ginger; an inch of fresh turmeric (or ground if fresh isn’t available) with black pepper (to enhance its absorption), a large slice of organic tofu, a handful of almonds, a big sprinkle of cinnamon, and more leafy greens from the green smoothie.

For my dinner, it’s the rest of the green smoothie but poured over cherry tomatoes, broccoli, a carrot, beans, mushrooms, a second crushed clove of garlic, and maybe a beet, radish, cucumber, zucchini, okra, squash, or green beans—whatever I happened to find at the farmer’s market. My main starches are whole grains, quinoa, and as many purple sweet potatoes or yams as I need to give me complete satiety.

The finale is my all-time favorite dessert—more blueberries, a handful of goji berries, a handful of walnuts, a rounded teaspoon of 100 percent cocoa powder, a tiny bit of stevia, and enough filtered water to moisten the cocoa powder. When I find a big, fresh pineapple, I add that as well.

This is as high-nutrient a diet as I’ve been able to come up with, and is so satisfying that I never feel the need to snack. I include every nutrient that I could find to help my immune system. I’m also always on the lookout for any improvements. It is a highly raw and nutritious diet that focuses on the anti-inflammatory aspects of these ingredients. The only cooked foods are sweet potatoes, quinoa, beans, and mushrooms. (You’ve probably heard of those “nasty lectins” which some have said to be in beans and other legumes which is true but we don’t eat uncooked beans, and once they’re cooked, they are healthy, add satiety, and are an excellent source of protein and fiber.)

TB: What advice would you give someone who is considering going plant-based?

RH: Get armed with understanding the science behind how the wrong foods can kill you and how the right foods can prevent most all of the most common diseases that kill, # 1, heart disease, # 2, cancer, #3 stroke, #4 medical mistakes, believe it or not. This diet can reverse type 2 diabetes, high blood pressure, E.D., and obesity, and even enable you to run Ironman Triathlons.

TB: What has been your personal biggest triumph? What are you proudest of?

RH: I would say that being curious was my biggest triumph. Out of curiosity I picked up a book, read it, and embarked on a nearly 50-year record of running. Then when I read about some research being conducted on cancer, I was curious enough to find out about it, and if I could participate. Then, of course, I’m quite proud of those six Ironman Triathlons I’ve done, four in Kona, Hawaii; one in Auckland, New Zealand; and one in Hikone, Japan. With the information I’d gained, I turned to lecturing and writing books to get all this very valuable information out to everybody.

TB: What message do you have for the world?

RH: We’re running out of time! Between squandering our resources by raising animals for food, the cruel, painful way those animals are treated, and the climate change we’re seeing already, there is every reason to change now! What we are doing now is not sustainable, especially with the population continuing to increase exponentially.

For more inspiring plant-based stories, check out The Beet’s Success Stories. 

The post This 86-Year Old Triathlete Recovered from Breast Cancer on a Vegan Diet appeared first on The Beet.

These allergens can trigger unpleasant symptoms like a cough, sore throat, runny nose, and itchy eyes. If you’re feeling miserable, you can turn to Mother Nature to find natural remedies that may help alleviate some of your allergy symptoms. Here are seven herbs that have been studied to ease allergy symptoms.

What causes allergies?

Allergies happen when your immune system responds to an allergen by making antibodies. Your body produces an extra strong histamine response which causes you to experience symptoms of your nasal passages, eyes, and lungs trying to “expel” and fight off the invaders. Due to your body’s strong, overly zealous defense, you can experience the following symptoms.

• Runny nose
• Congestion
• Loss of smell
• Coughing
• Sneezing
• Headache
• Itchy, red, watery eyes
•  Postnasal drip

Healthy lifestyle habits like eating plant-based foods and drinking plenty of water can help manage allergies from getting worse. Natural remedies like herbs and certain foods may provide some short-term relief and comfort for your symptoms. Please note, that the Food and Drug Administration (FDA) does not monitor dietary supplements for safety and quality like other drugs, so it is best to approach supplements with caution when taking them, especially for those pregnant and breastfeeding. There is some research that supports the power of these herbs in easing allergies but as always, consult with your doctor prior to implementing them in your routine.

Below, find seven herbs packed with powerful plant compounds that you could try to give you some relief from your allergy symptoms.

7 Herbs That Help Fight Allergies Naturally

1. Mullein

You may have heard of mullein tea or oil to soothe your throat or breathe easier. This flowering plant has been used by many cultures in traditional medicine systems as a remedy for coughs, colds, and even skin conditions such as a rash. Of the few studies that have been conducted, a 2021 study found that the phytochemicals of mullein, such as apigenin, luteolin, and quercetin act as anti-inflammatory compounds to alleviate symptoms of allergies.

2. Goldenrod

This colorful plant is known as a healing aid for decongesting a blocked nose, especially during allergy season. The secret ingredients are triterpenes, rutin, and quercetin, which have anti-inflammatory properties, according to a 2020 review published in Biomolecules. Although further research is required in the field, goldenrod can be purchased as dried tea leaves or as a herbal tincture to ease symptoms.

3. Stinging Nettle

Stinging Nettle, also known as nettle leaf, is studied to have antihistamine properties. A 2017 randomized clinical trial studied the effects of stinging nettle on people with allergic rhinitis. Participants who took the stinging nettle led to a significant decrease in the severity of their clinical symptoms, such as sneezing and coughing. While more research is needed in the field, stinging nettle has biochemical compounds that may have medicinal properties.

4. Butterbur

This plant from the daisy family may be more mighty than you think. Of the few studies conducted, clinical research from the 2018 International Consensus Statement on Allergy and Rhinology shows that butterbur may provide allergy relief by inhibiting histamine synthesis. Histamine is a chemical found in bodily cells that are responsible for allergy symptoms, like sneezing and coughing.

5. Horehound

Horehound is a bitter-tasting plant from the mint family that has been used in traditional medicine systems for centuries. Due to its high bioactive potential and marrubiin compound, it has been studied to have cough suppressant and expectorant properties, according to this 2020 review published in Molecules. While we need more research to understand the effects of horehound on allergies, it can be purchased as tea, herbal tincture, or even candy for symptoms.

6. Rosemary

You may have heard of drinking rosemary tea or eating it in a soup when you’re fighting allergies. Of the few studies in the field, a 2020 research study found that components in rosemary appear to inhibit the process leading up to an allergic reaction. Those chemicals have been studied to react to common allergens such as pollen and animal dander. The key to this effect is linked to rosmarinic acid, which has anti-inflammatory properties.

7. Echinacea

As one of the most popular supplements in the country, echinacea is widely used to alleviate symptoms associated with allergies like a cold or sore throat. Few studies have been conducted in the field, but a review of 14 clinical trials found that echinacea reduced the odds of developing a cold by 58 percent and the length of a cold by one to four days. Echinacea can be taken as tea, cough drops, capsules, or tincture.

Bottom Line: If You Experience Allergies All Year Long, Consider Herbal Remedies

Some people are lucky enough to suffer from allergy symptoms in the summer as well as other times of the year. If you’re sick of over-the-counter medicines that knock you out, try one of these seven herbs that have been proven to help fight allergy symptoms without drugs.

For more science-backed health content, visit The Beet’s Health & Nutrition articles. 

The post 7 Herbs Scientifically Proven to Fight Allergies Naturally, According to Studies appeared first on The Beet.

In an effort to save his health, he embarked on a journey to live a plant-based lifestyle with his wife, who was training in lifestyle medicine at the time. After making the switch to eating plant-based, his constant pain and flare-ups all went away. He lost over 30 pounds, significantly decreased his inflammatory markers, and overall felt much better.

View this post on Instagram

A post shared by

Inspired by his own experience with gout and spondyloarthritis, he is now on a mission to help others tailor healthy habits and a healthy lifestyle. Currently, he is an integrative rheumatologist at Dr. Lifestyle clinic, which he runs with his wife, Dr. Melissa Mondala, a family medicine, and lifestyle medicine physician.

On a daily basis, he regularly counsels his patients with autoimmune diseases on long-term lifestyle interventions–such as adopting a plant-based diet–to help them improve their quality of life and become less dependent on medications. In an exclusive interview with The Beet, Dr. Yu talks about his health journey, what steps he took to transform his health, and what advice he gives his patients when it comes to eating plant-based. Let his words inspire you to optimize your health and nourish your body by filling your meals with delicious plants!

The Beet: How long have you been plant-based?

Dr. Micah Yu: I have practiced a plant-based lifestyle for 3 years now.

TB: Can you tell us the story of your health journey?

Dr. Yu: Growing up, I ate a typical Western diet full of refined and processed foods. When I was 17, I went on the Atkins diet in an attempt to get stronger, and I ended up developing gout, which is a form of arthritis. In my 20s, I was diagnosed with spondyloarthritis, an autoimmune disease that can affect the back, pelvis, neck, and some larger joints, as well as internal organs.

I would experience painful flare-ups anywhere from every two weeks to every two months, which would affect my entire body–from my jaw to my feet. I would sometimes limp to work and would wake up with stiffness and lots of pain.

TB: When did you decide to change your diet and lifestyle? What was the turning point?

Dr. Yu: I decided to change my diet to a plant-based diet after my wife encouraged me to. She was training in lifestyle medicine at the time, and she was amazed to discover how many individuals were active and healthy well into their 80s and 90s – due to a plant-based diet. Soon thereafter, she also decided to try a plant-based diet to treat some of her own health conditions. It was a journey we embarked upon together to transform our health and increase our quality of life.

TB: How did a plant-based diet impact your health?

Dr. Yu: With each passing week after switching to a plant-based diet, my pain and stiffness greatly decreased. Within three months, my pain and inflammation significantly improved, and I stopped having flare-ups. I did not have to take any painkiller medications anymore.

One day, I had blood work done and found that one of my inflammatory markers, C-reactive protein, was negative, after being positive for 10 years! It felt amazing to be pain-free and I was determined to continue with this lifestyle.

TB: How did you change your lifestyle? What were some of the steps and strategies you took?

Dr. Yu: When my wife first had me try some plant-based dishes, I wasn’t a huge fan. Yet as the months went by, I became more interested in the idea of a plant-based diet. I started educating myself about the benefits of this diet by reading How Not to Die by Michael Greger, MD and watched the Forks Over Knives documentary film. Moreover, I made it a point to have my refrigerator at home filled mostly with fresh fruits and vegetables, so I stick to only those foods. It definitely worked, and as time went by, I started to enjoy preparing and eating different plant-based dishes.

View this post on Instagram

A post shared by

TB: How do you eat now?

Dr. Yu: I like trying all types of plant-based meals. One item I have a few times a week is a green smoothie filled with tons of fruits and vegetables. I also really enjoy whole grains and Asian vegetables in my diet. I make a delicious miso soup with tofu, green onions, and plenty of mushrooms. I also make savory chickpea pancakes, mango chia seed lassi, and purple yam chips – all of which are very delicious!

TB: Did your transformative health journey inspire you to become a rheumatologist?

Dr. Yu: Yes, I trained in rheumatology, which was inspired by my experience with gout and spondyloarthritis. Rheumatologists treat conditions such as osteoarthritis, rheumatoid arthritis, psoriatic arthritis, ankylosing spondylitis, lupus, Sjogren’s, gout, fibromyalgia, myositis, vasculitis, and other inflammatory conditions. After experiencing pain and other symptoms for years, I aspired to learn and understand chronic, autoimmune diseases from a physician’s perspective to not only help myself but also help others.

TB: Tell us a little bit about what you do on a daily basis to help patients with autoimmune conditions achieve their health goals through nutrition and lifestyle.

Dr. Yu: As a physician, I incorporate complementary medicine with traditional rheumatology, which means I often discuss nutrition and lifestyle modifications in addition to other treatments like medications. I see patients with autoimmune diseases every single day. When it comes to lifestyle changes, I emphasize the benefits of eating a plant-based diet and the power of food as medicine, which helps them get through their healing journey. I also always tell them to minimize stress as high stress negatively impacts one’s health and wellbeing.

TB: What is your mantra?

Dr. Yu: You can’t go wrong by eating the different colors of the rainbow!

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 How This Doctor Used Diet to Heal His Arthritis appeared first on The Beet.

The latest research shows that individuals of any age following a vegan diet are at risk for deficiencies in vitamin D, calcium, iron, Omega-3 fatty acids, and vitamin B12 since these are the key nutrients from a whole-food, plant-based diet and require you to eat a range of foods to get all of your nutrients daily. New research out of France suggests that a vegan diet for kids and toddlers can be safe as long as children are getting all of those nutrients either through food or supplementation.

That study said specifically: “Regular dietary monitoring is essential, [to make sure the growing child is getting] vitamin B₁₂ and vitamin D. The study also said that supplementation is often necessary since kids need iron, calcium, [omega-3] fatty acid, and zinc. So parents interested in keeping their children on a plant-based diet should be monitoring them for deficiencies and these micronutrients may need to be helped along with supplements on a case-by-case basis.

A 2018 study published in Nutrients recommends healthcare providers encourage a vegan diet and emphasize the consumption of nutritional supplements, which can be fortified as needed.

The American Academy of Pediatrics and the Academy of Nutrition and Dietetics h deemed a plant-based diet safe for children and toddlers. Research has shown a plant-based diet can be a healthy way for children and adolescents to establish lifelong healthy eating patterns with plenty of fruits and vegetables. A 2018 study published in Nutrition Reviews found that a plant-based diet during childhood reduces the risk for cardiovascular disease in adulthood, promoting longevity and good health.

To learn more about the plant-based diet and the safety of children, we spoke to Dr. Jackie Busse, MD, FAAP, a board-certified physician with expertise in evidence-based lifestyle and preventative medicine. On her platform @plantbasedpediatrician, she seeks to educate others on the power of plant-based nutrition for children while sharing delicious recipes and moments of her own young ones. In this exclusive interview,

Dr. Busse weighs in on the safety of a plant-based diet for children, advice for parents on getting children to transition to eat a more plant-based diet, and her recommendations for getting kids to eat more nutrient-dense foods.

The Beet: How has living a plant-based lifestyle influenced your role as a physician?

Dr. Busse: My husband and I transitioned to a plant-based diet 9 years ago, about a year after I finished my pediatric residency training. It completely changed how I practice medicine, shifting my focus to the power of diet and lifestyle to prevent and reverse disease. I have seen multiple diabetic patients come completely off their medications, chronic hypertension cured, chronic joint pains resolved, migraines, acne, allergies, and asthma significantly improved and constipation cured.  Patients experience increased energy, better sleep and less anxiety and depressive symptoms. These patients are not anomalies. I’ve seen this over and over again in the years I’ve been teaching plant-based nutrition. It never ceases to amaze me how much good it can do.

I’ve since gone through two plant-based pregnancies and have two healthy and thriving plant-based kids, now 4 and 6 years old. A whole-food, plant-based diet should be the cornerstone of healthy lifestyle changes for children and adults. It is the most powerful change we can make.

TB: What do pediatricians have to say about the safety of a plant-based diet for children?

JB: Pediatricians all want what’s best for the children they take care of, but many lack familiarity and training to properly advise families about vegan and vegetarian diets. The most common concerns I hear from colleagues are regarding calcium, vitamin D, protein, and fat. These nutrient needs can all be easily met with plant-based foods.

In fact, studies show that children on plant-based diets have higher intakes of nearly all vitamins and minerals as well as fiber and diversity of foods. They have an adequate intake of calories and protein and lower intakes of saturated fat and cholesterol – all healthy differences!

View this post on Instagram

A post shared by

TB: Do you recommend a plant-based diet for children?

JB: Absolutely! Plant-based kids benefit from decreased rates of a myriad of acute and chronic diseases including obesity, asthma, eczema, allergies, constipation, heart disease, diabetes, and several cancers. They have improved immune function and optimal gut health and have normal growth and development. It’s also a great way to teach children compassion for all living things and environmental stewardship.

The Most Important Vitamins and Minerals For Kids

• Vitamin B12: There are plant-based foods that are fortified in B12, but they are less reliable sources than a supplement
  
• Vitamin D: 400UI per day for breastfed infants, and 600IU per day for kids over 1 year without adequate sun exposure
• Omega 3 fatty acids every day (flax, chia, hemp, walnut) or take an algae-based Omega 3 supplement.

How Kids May Benefit From a Vegan Diet

JB: As with any dietary pattern, quality is really important. A highly processed, junk food vegan diet is no better than the standard American diet. It’s important, especially for kids, to focus on unprocessed whole foods.

For young kids, it’s also important to offer lots of nutrient-dense foods. Per pound, they need more calories, fat, and protein than adults and also have small stomachs and short attention spans. It’s important to make every bite count and build their meals with foundations of whole grains, starchy veggies, beans, tofu, and healthy fats.

Is Iron Deficiency Something to Worry About?

JB: Iron deficiency is the most common nutrient deficiency in childhood, but the rates are the same regardless of dietary pattern. Vegan and vegetarian kids do not have higher rates of iron deficiency or anemia compared to omnivorous kids. Plant-based infants and kids do need to have iron-rich foods in their diets right from the start, just like all kids.

Kids with a significant deficiency may need to take a supplement but many kids can correct mild deficiencies by reducing or eliminating cows’ milk intake and including more iron-rich foods in their diet. Meat is not necessary for iron deficiency or any other condition. There are many excellent plant-based sources for iron including leafy greens, fortified grains, apricots, tofu, and beans. In addition, iron absorption can be multiplied 5 fold by pairing these foods with foods rich in vitamin C.

The Best Non-Meat Protein Sources For Kids

• Whole grains
• Nuts
• Seeds
• Beans
• Tofu

Key Factors to Consider When Switching Kids to a Vegan Diet

JB: Check out the Pediatric Quick Start Guide I wrote with The Plantrician Project. It is a succinct summary of plant-based diets for kids, including an overview of the evidence, questions about specific micronutrients, answers to the most common questions and tips for picky eaters. It also covers pregnancy. I have links to the quick start guide on my website as well as lists for all my other favorite books, websites and other resources regarding plant-based nutrition for kids.

How to Transition Kids to a Vegan Diet

JB: Whenever you’re talking about a significant dietary change for a child, the entire family has to be involved. We never want to single a child out by asking them to eat differently than the rest of the family. Everyone has to get on board. Oftentimes, the parents experience unexpected benefits as they’re making changes for their children!

Sometimes the opposite happens and an older child leads the family’s dietary change. Those are some of my favorite stories. Young people are often driven by a passion for animal welfare or environmental protection. Hesitant parents sometimes come into the clinic worried about the health ramifications of their child’s newfound veganism. It’s really fun to share the evidence that a plant-based diet is not only the best choice for the animals and the planet but also for their child’s health!

Bottom Line: Feeding kids plant-based is easy and healthy.

Keep in mind, once they go to school and are eating meals away from home, with peers (and peer pressure), it can get complicated. And it only gets harder as they get older and you have less and less control over their food choices. This is a great reflection of parenting in general! You do your best to educate and guide and then hope they make good choices.

Regardless of dietary pattern, we want every child to have a healthy relationship with food, and with their parents! Talk to them about why you make the choices you do, why it’s important to you, and how it affects their health, the health of the community, the environment, the planet, and the animals. Talk about the pros and cons of each choice. And then, at some point … let go.

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

The post Is a Vegan Diet Safe For Children? A Plant-Based Pediatrician Weighs In appeared first on The Beet.

Symptoms of seasonal allergies

Pollen allergies are mostly triggered during Spring when big plants like trees release pollen into the air to fertilize other plants. When pollen is around someone that is allergic, it activates their body’s immune system to release antibodies that attack the allergen, the National Institute of Health (NIH) says. Histamines are then released into the blood, which causes irritating symptoms, which can include:

• Runny nose
• Stuffed nose
• Loss of smell
• Coughing
• Sneezing
• Headache
• Itchy, red, watery eyes
• Postnasal drip

Luckily, some dietary changes can help alleviate these seasonal allergy symptoms. “Mainly, plant-based, anti-inflammatory foods will help one feel relief from their allergy symptoms when consumed as part of a healthy diet. During peak allergy seasons, a combination of allergies, stress, and lack of sleep can bring on the common cold, so it’s best to try to manage your allergies early on,” says Ashley Shaw, MS, RD, a registered dietitian at Preg Appetit.

Below, find five whole foods packed with robust nutrients and beneficial bacteria including vitamin C, magnesium, and probiotics that will give you relief and comfort this allergy season.

What to eat when you have allergies

1. Ginger

This ancient spice has been used for thousands of years in traditional medicine systems, such as Ayurveda. Therefore, it’s probably no surprise that ginger has natural anti-inflammatory effects to help you combat those seasonal allergy symptoms. A 2020 study published in BMC Complementary Medicine and Therapies found that 500 mg ginger extract improved nasal symptoms and quality of life for individuals with hay fever, compared to loratadine –– a common antihistamine drug used to treat allergies. “This is because ginger is a natural antihistamine, meaning it blocks histamine in the body that triggers an allergic reaction,” says Shaw.

2. Turmeric

Turmeric is a member of the ginger family, also known as a powerhouse because of its healing properties. A 2016 study published in the Annals of Allergy, Asthma, and Immunology examined the effects of curcumin on nasal symptoms and airflow in patients with perennial allergic rhinitis. Researchers found that curcumin alleviated nasal symptoms, such as sneezing and nasal congestion. While the exact amount of turmeric to take is unknown, the Joint FAO/WHO Expert Committee on Food Additives (JECFA) advises taking 1.4 milligrams of curcumin per pound (3 milligrams per kilogram) of body weight per day.

“Spring allergies may cause nasal irritation like sneezing, itchy and runny nose in which curcumin found in turmeric may help ease due to its decongestant and anti-inflammatory properties,” says Kari Pitts RDN, a registered dietitian at Preg Appetit.

3. Citrus Fruits

Citrus fruits, such as oranges, lemons, and grapefruits are full of good-for-you nutrients. “They are packed with vitamin C, an immune-supporting vitamin, and antihistamine. Citrus fruits are also high in water content, making them very hydrating. Proper hydration is essential in keeping inflammation in the body at bay,” says Shaw.

A 2018 study published in the Journal of International Medical Research analyzed the role of vitamin C in alleviating allergy symptoms. Researchers found that a high dose of vitamin C (7.5 grams) reduced allergy-related symptoms and improved the quality of day-to-day life. Increasing your intake of vitamin C with foods like cantaloupe, which contains 337 percent of our daily value, may be helpful in easing your seasonal allergy symptoms.  However, talk to your doctor before taking a high dose of vitamin C through an over-the-counter supplement

4. Onions

This pungent vegetable may be more powerful than you think. A 2019 study published in Scientific Reports evaluated the effect of onion extract on the nasal cavity for treating allergic rhinitis. Researchers tested mice and found that the mice given the onion extracted experienced fewer allergies and inflammation, after conducting a sneezing and cytokine test. While further research needs to be developed on humans to identify the amount of onions ideal for alleviating seasonal allergy symptoms, studies do support the mighty properties of this vegetable. “Additionally, eating onions may be beneficial for seasonal allergies because they contain the flavonoid quercetin, suggested to work as a natural antihistamine,” says Pitts.

5. Tomatoes

Believe it or not, these popular fruits can be very helpful to combat seasonal allergy symptoms. “Tomatoes are a great source of lycopene. Lycopene is an antioxidant that helps to reduce inflammation caused by an allergic reaction. You absorb lycopene better from cooked tomatoes rather than raw, so opt for a nice hot bowl of tomato soup,” says Shaw.

Even though lycopene is in other red and pink foods like watermelon and pink grapefruit, 85 percent of dietary lycopene comes from tomato products, according to a study published in Applied Biological Chemistry. A 2017 report published in Nutrients suggested that eating just 2-4 servings of tomatoes a day alleviated symptoms associated with asthma, such as wheezing and shortness of breath.

Foods to avoid that may make allergy symptoms worse

1. Red or Processed Meat

Eating red and processed meat has been shown to increase inflammation in the body due to its high levels of saturated fat, which can trigger mucus production. Regularly eating red meat can also increase your chances of lifestyle diseases including cancer and heart disease. Trade red or processed meat for plant-based protein sources when allergy season comes around.

2. Dairy

Full-fat dairy products including milks, yogurts, and cheeses are loaded with saturated fats. In a 2015 study from The Journal of Nutrition, researchers found that adult participants who consumed dairy products such as milk experienced an increase in low-grade inflammation. Luckily, there are many dairy-free, plant-based milks, yogurts, and cheese alternatives on the market today to indulge in when you feel allergies worsening.

3. Refined Sugar

Several recent studies have linked high amounts of dietary sugar with elevated levels of inflammation. This may be because, as Medical News Today points out, “Sugar stimulates the production of free fatty acids in the liver. When the body digests these free fatty acids, the resulting compounds can trigger inflammatory processes.” Trade foods high in refined sugars like sugary drinks, processed carbs, and baked goods for natural sugars like fruit and sweeteners such as monk fruit.

4. Alcohol

Regular alcohol consumption has been linked to systemic inflammation, as well as a wealth of other health concerns. Which is to say, when you’re feeling a bit sneezy, put the wine away.

“Alcohol-induced gut inflammation is believed to promote several disease states both within the GI tract, in the form of gastrointestinal cancers and inflammatory bowel disease, and outside the GI tract, in the form of, for example, liver disease and neuroinflammation,” asserts a study in the journal Alcohol Research.

Bottom Line: Eating more plant-based foods high in vitamin C, magnesium, and vitamin E can help relieve allergies.

For more expert and research-backed health news, visit The Beet’s Health & Nutrition content.

The post 5 Foods to Help Relieve Seasonal Allergy Symptoms appeared first on The Beet.