These rates took into account factors including socioeconomic status and a family history of dementia.

Unprocessed meats weren’t off the hook, either. Eating a full serving of steak, lamb, or other unprocessed meat each day was associated with a 16% higher risk of subjective cognitive decline (the perception of one’s own memory worsening).

The good news? Swapping nutrient-rich nuts and legumes for one daily serving of processed red meats was associated not only with a 19% lower risk of dementia but also with a 21% lower risk of subjective cognitive decline and a slower rate of cognitive aging.

Why Red Meat May Harm Brain Health

Several biological factors may explain the connections. Previous research demonstrates that consuming red meat boosts the body’s concentration of trimethylamine N-oxide (TMAO), a harmful compound produced by gut bacteria. Elevated TMAO levels appear to increase neuroinflammation and damage the blood-brain barrier, potentially contributing to cognitive impairment.

Additionally, studies have linked meat-heavy diets with cardiovascular diseases. These conditions may contribute to an increased risk of cognitive decline and dementia by reducing blood flow to the brain, changing brain structure, triggering inflammation, and promoting the buildup of harmful proteins.

“Dietary guidelines tend to focus on reducing risks of chronic conditions like heart disease and diabetes, while cognitive health is less frequently discussed, despite being linked to these diseases,” says corresponding author Daniel Wang, M.D., Sc.D., of the Channing Division of Network Medicine at Brigham and Women’s Hospital, a founding member of the Mass General Brigham health care system. Wang says he hopes that the results will “encourage greater consideration of the connection between diet and brain health.”

The Bottom Line

The Harvard study doesn’t prove that red and processed meat cause dementia; other lifestyle factors may have played a role, and the study’s population was unique in that all participants were health care professionals. However, the new research adds to growing evidence that what we eat plays a big role in how our brains age—and that a plant-forward diet may offer protection against cognitive decline.

To learn more about a whole-food, plant-based diet, visit our Plant-Based Primer. For meal-planning support, check out Forks Meal Planner, FOK’s easy weekly meal-planning tool to keep you on a healthy plant-based path.

The post Want to Keep Your Brain Sharp? New Research Suggests a Helpful Food Swap appeared first on Forks Over Knives.

Every year in the U.S., nearly 90,000 people are diagnosed with Parkinson’s, a progressive neurodegenerative disorder characterized by motor symptoms like tremors and muscle rigidity, along with non-motor issues such as cognitive decline and mood disorders.

The Gut-Brain Connection: How Parkinson’s May Begin in the Digestive System

Within the past decade, research has indicated that Parkinson’s begins in the gastrointestinal tract and spreads via the vagus nerve, a long cranial nerve, to the brain. This may explain why many patients report gastrointestinal symptoms, such as constipation, years before receiving a Parkinson’s diagnosis.

In light of these discoveries, physicians are increasingly recommending dietary changes as part of Parkinson’s treatment, in addition to prescribing medications. In a new study, published in December 2024 in Neuroscience, researchers compared the neuroprotective effects of various diets—including Mediterranean, vegan, carnivore, paleo, and ketogenic—with regards to Parkinson’s disease.

The study found that the largely plant-based Mediterranean diet showed the greatest promise, correlating with a slower disease progression and lower rate of Parkinson’s occurrence. The vegan diet also appeared beneficial.

How a Plant-Based Diet May Slow Parkinson’s Progression

As noted in the new review, plant-rich diets may help protect against neurodegenerative diseases by lowering oxidative stress and inflammation. Oxidative stress, an imbalance of free radicals and antioxidants in the body, can lead to cell damage and contribute to neuron loss. Meanwhile, inflammation can damage the nerve cells that control movement.

The paper sheds further light on growing awareness of the gut microbiome’s important role in this progressive disease, something even neurologists had not considered until recently, explains Sergio Ramirez-Salazar, M.D., MPH, a cognitive neurologist at Dartmouth Health Medical Center who was not involved in the study.

“Definitely, the diet has a direct role,” Ramirez-Salazar says. “We’ve found that through the vagus nerve, there is a direct connection between the brain and the gut in Parkinson’s.” He adds, “It’s interesting, because [before], we didn’t know the microbiome was playing an important role in not only neurological conditions, but other types of diseases.”

Healthy vegan diets and Mediterranean diets emphasize higher consumption of fruits and vegetables, which are rich in antioxidants, such as vitamins C and E, polyphenols, and carotenoids. These help reduce oxidative stress and support healthy cell function, particularly in the mitochondria, where energy is produced. Additionally, plant-based foods contain compounds that can reduce inflammation, further lowering the risk of cell damage linked to Parkinson’s. Researchers noted that historically, in regions where plant-based diets are common, such as East Asia and sub-Saharan Africa, there are lower rates of Parkinson’s disease.

“What recent studies have shown is that green, leafy vegetables, nuts, seeds, and also tea can help a microbiome prosper,” Ramirez-Salazar says.

On the flip side, the study authors noted that consuming more red and processed meat is associated with an increased incidence of metabolic syndrome, which has been linked to a higher Parkinson’s disease risk. High-protein, meat-heavy diets can interfere with the absorption of carbidopa and levodopa, key medications that help increase dopamine levels and reduce Parkinson’s symptoms like stiffness and tremors.

Furthermore, meat lacks fiber, which is critical for gut motility and microbial balance. As such, constipation, already common among Parkinson’s Disease patients, may be more prevalent among heavy meat eaters.

“I would say every single movement disorder specialist would say try to stay away from a huge carnivore diet because that is going to affect the absorption of the medication,” Ramirez-Salazar says.

Ramirez-Salazar, along with the Parkinson’s Foundation, recommends a whole-food, plant-based diet for individuals who wish to reduce their risk of Parkinson’s and those who have been diagnosed with the disease.

He also emphasizes that diet is just one piece of the puzzle—exercise, sleep, and other lifestyle factors also play a crucial role in managing Parkinson’s. “It’s an interplay,” he says.

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What Are GLP-1 Weight-Loss Drugs?

Nearly one in three adult Americans is obese or overweight, and global adult obesity has doubled since 1990. While both conditions are characterized by excessive body fat, obesity is a chronic disease that can impact quality of life and lead to an increased risk of Type 2 diabetes, heart disease, and certain cancers. It can also affect bone health and reproductive health.

For most people, the key to losing weight and keeping it off is a healthy diet combined with regular exercise. But mounting scientific evidence shows that some people face a biological weight-management disadvantage, due to hormonal and genetic factors that drive overeating. Increasingly, physicians are responding by adding weight-loss medications to the mix. The most commonly prescribed are glucagon-like peptide-1 (GLP-1) receptor agonist drugs, including semaglutide, which mimic GLP-1, a hormone that targets areas of the brain regulating appetite and food intake.

When added to a healthy diet and exercise regimen, these medications can result in up to 12% greater weight loss than exercise or diet alone. But that promise can come with some serious side effects, including headaches, fatigue, nausea, indigestion/heartburn, vomiting, abdominal pain, diarrhea, and constipation. Could a change in eating habits help?

How a WFPB Diet Minimizes Weight-Loss Drug Side Effects

Moving to a whole-food, plant-based diet offers many opportunities to ease side effects, says Garth Davis, M.D., a board-certified bariatric surgeon and obesity medicine specialist physician in Houston, Texas, who serves as medical director of Houston Methodist Comprehensive Weight Management Center.

One of the most troubling side effects Davis sees among patients is constipation. “Typically, what we’re seeing is the GLP-1 having a slowing effect on the gut,” he explains. “People aren’t hungry, so they’re not eating as much, and they certainly don’t tend to eat plants, so they will then get constipation-type problems. I get my patients on as high a fiber diet as possible.”

Another common complaint of semaglutide users is nausea. This side effect is exacerbated by fatty and highly processed foods, which take longer to digest.

A whole-food, plant-based diet is rich in fiber, low in fat, and virtually free from highly processed foods. It’s also hydrating, says Elise Atkins, M.D., founder of Coastal Vitality MD and a board-certified physician specializing in family medicine, lifestyle medicine, and obesity medicine.

Consuming more fruits and vegetables is a smart way to increase hydration and keep your body functioning as it should. “When we eat foods that have more fluids in them, we’re better hydrated, and that helps reduce nausea,” says Atkins. “It also helps you keep your muscle mass while you’re losing weight, and that’s incredibly important. So we want to not only drink more water but eat foods that help us stay hydrated. And that, of course, helps with constipation as well.”

The Missing Link for Long-Term Success

Despite the documented benefits, only 26.7% of weight-loss drug users report following healthy exercise or diet guidelines. Davis points to a lack of guidance from physicians.

“The big problem with these meds is that all kinds of doctors are just handing them out like candy, and they’re not giving any real lifestyle change advice or helping the patients through it,” Davis says.

While the medications blunt hunger and patients tend to eat less, Davis says most people are just eating less of what they’ve always eaten. In other words, individuals who regularly consume highly processed and/or high-fat diets will still eat these unhealthy foods. “What happens is they don’t lose as much weight, and then if they ever try to get off the medication, of course, they regain weight.”

Research shows that a majority of weight-loss drug patients stop taking medication within two years, perhaps due to factors like side effects and high costs. And further data demonstrates that a significant number of these individuals will regain at least a portion—if not all—of their lost weight.

For example, a 2024 observational study of 20,274 people in the United States and Lebanon who used and later ceased taking semaglutide found that 17.7% of patients regained all of the lost weight or even exceeded it.

How to Transition Off Weight-Loss Drugs Like Semaglutide Without Regaining Weight

Physiology plays a role in this rebound effect, says Davis. “When you lose weight, you lose fat, and fat secretes a hormone called leptin. If leptin drops, your body’s going to make you hungry. It’s going to make you eat more.”

GLP-1 agonists block that effect by signaling satiety, he explains. “But as soon as you stop taking the GLP-1, your brain says, ‘Oh, my leptin’s down. I have to eat,’ and if you go back to eating what you were eating before—calorie-dense, processed foods with meat, dairy, and eggs—you’re going to regain weight.”

Instead, he says, a whole-food, plant-based diet is ideal for transitioning off medications because certain plant foods stimulate the body’s natural GLP-1 production. For example, a Japanese study demonstrated that participants who ate high levels of a fiber called beta-glucan, found in barley (and oats and rye), experienced significantly greater reductions in body weight and BMI than those who did not. There is also evidence that fermentable fibers, such as those in broccoli, Brussels sprouts, berries, apples, lentils, beans, and peas, may increase GLP-1 secretion.

“Fostering a favorable microbiome by eating a high-plant-based diet will generate a microbiome that actually stimulates the secretion of GLP-1,” Davis says. “So if you’re eating a high-plant-based diet, you’re not going to be as hungry, and you’ll be able to eat comfortably and get full without getting enough calories to make you regain weight.”

The Bottom Line

When lifestyle changes don’t work, weight-loss drugs can be a powerful tool. But they are not the whole toolbox. A healthy lifestyle still plays a crucial role in reversing obesity and reducing associated risks.

“It’s not all just about weight loss,” Davis adds. “It’s about cancer prevention, decreasing inflammation, and preventing heart disease and heart attack. And so the thing I like about GLP-1 is that it gives people a moment to just kind of stop and reassess their diet and develop a different relationship with food.”

Positive results can help motivate people to try and adhere to lifestyle changes, such as adopting a healthier diet and a regular exercise routine, that might have otherwise seemed daunting, says Atkins.

“There’s a joy in when something clicks, and somebody understands how to eat whole-plant foods, and then all of a sudden they start telling me things like, ‘I’m craving oranges,’” Atkins says. “And when they say that, then I know that they’re set for life—with or without medication—because they’re doing something because they really love it, not because they were able to force themselves to do it for a week, a month, a year, whatever. So that’s also incredibly important to help people find a way to love the life that they’re leading with their weight loss.”

To learn more about a whole-food, plant-based diet, visit our Plant-Based Primer. For meal-planning support, check out Forks Meal Planner, FOK’s easy weekly meal-planning tool to keep you on a healthy plant-based path.

The post Why All Ozempic, Wegovy Patients Should Consider a Plant-Based Diet appeared first on Forks Over Knives.

Nearly 1 in 5 adults in the U.S. have been diagnosed with depression, according to a 2023 report from the Centers for Disease Control. Read on for some key ways in which diet can impact depression and overall mental health. 

The Gut Is Connected to the Brain

Mounting research suggests that clinical depression may be affected by the bacteria in the gut. In a 2019 study published in Nature Microbiology, researchers observed that gut bacteria produce neurotransmitters, such as dopamine and serotonin, that are connected to the brain via the vagus nerve, immune system, and other pathways, potentially influencing mood and behavior. They also noticed that depressed subjects tend to be lacking in two specific species of gut bacteria.

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“We are only beginning to understand the impact that the microbiome has on cognition, emotions, and behavior,” says Richard Aiken, M.D., author of Neurodietetics: The Dietary Science of Human Flourishing. “Diet is considered to be one of the most crucial factors impacting the human gut microbiota from infancy to old age. Dietary interventions may have the potential to modulate psychiatric symptoms.

Inflammation Has Been Linked to Depression

Inflammation is the body’s fight response to bacteria, viruses, and toxins. It’s closely linked to what we eat, and it’s also linked to depression. For example, a study published in the Archives of General Psychiatry tested levels of C-reactive protein (CRP), a marker of inflammation, in more than 70,000 Danish adults. Researchers found that the higher the blood levels of CRP, the more likely someone was to use antidepressants or be hospitalized for depression.

“The evidence suggests that people who are depressed have raised inflammatory markers, such as C-reactive protein, and inflammatory illnesses are associated with greater rates of major depression,” says Michael Greger, M.D., FACLM, author of How Not to Die. “This is the case for a variety of inflammatory conditions, including relatively benign inflammatory conditions, such as asthma and allergies. And that’s important, suggesting the mood symptoms are not simply feeling bad about having a terrible disease—but may be directly tied to the inflammation.”

Food and Depression

The old adage “you are what you eat” is more true than we might think. The foods we consume fuel our bodies and brains, and they can either help or hinder us on our journey toward a healthy life. Let’s take a look at some of the biggest connections between diet and mental health.

A Plant-based Diet May Alleviate Depression and Anxiety

An 18-month study published in the American Journal of Health Promotion tested the impact of a low-fat vegan diet on well-being and workplace productivity. Researchers with the Physicians Committee for Responsible Medicine placed 292 GEICO employees who were either overweight or had previously been diagnosed with type 2 diabetes into one of two groups: a control group and a vegan dietary intervention group. The vegan group experienced reduced feelings of depression, anxiety, and fatigue—and a boost in overall productivity and well-being.

Food Can Affect PMS

What women eat throughout the month may have an impact on PMS symptoms, according to research published in Obstetrics & Gynecology. Researchers followed 33 women over four menstrual cycles. For two cycles the participants ate a vegan diet; for two cycles they ate their customary diet and took a placebo pill. During the vegan phase, the majority of women experienced less discomfort, bloating, and behavioral change (including PMS-related mood shifts). 

Overcoming Depression with the Help of a Plant-Based Diet: Real-Life Stories

Over the years, we’ve heard from a number of people who have experienced significant improvements in their mental health after adopting a whole-food, plant-based diet.

Ready to get started? Check out our Plant-Based Primer to learn more about adopting a whole-food, plant-based diet.

The post Diet and Depression: Exploring the Connection appeared first on Forks Over Knives.

Affecting 24 million people nationwide, autoimmune diseases can severely impact a person’s quality of life. More than 80 conditions—including lupus, rheumatoid arthritis, and Type 1 diabetes—fall under the umbrella of autoimmune diseases, and while most of them have no cure, simple lifestyle changes can make symptoms more manageable.

What Are Autoimmune Diseases?

Your immune system plays a critical role in protecting your body against infection and disease. In autoimmune diseases, an unknown trigger causes the immune system to produce antibodies that—rather than fight infections and ward off diseases—attack the body’s own tissue. The following list comprises just a few of the vast number of known autoimmune diseases.

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Autoimmune Disease Risk Factors

While the exact causes of autoimmune diseases remain unknown, researchers point to the following noted risk factors, which may occur alone or in combination with others.

• Your genes. Autoimmune diseases tend to run in families; however, the gene inheritance pattern is typically unknown.
• Your sex. Women make up 78% of those affected by autoimmune diseases.
• Having another autoimmune disease. Roughly one-quarter of autoimmune disease patients have multiple autoimmune syndrome, an accumulation of three or more autoimmune conditions.
• Some viruses. Influenza A viruses, measles, and hepatitis C are among the viruses that may trigger the development of autoimmune diseases.
• Some medications. Certain blood pressure medications, statins, and antibiotics can induce conditions such as autoimmune hepatitis and drug-induced lupus erythematosus.
• Smoking. Tobacco smoking has been linked to multiple autoimmune diseases.
• Obesity. More than 10 autoimmune diseases are known to be associated with being overweight or obese. Research suggests that obesity may promote inflammation while reducing the body’s ability to recognize its own antigens as a non-threat when responding to foreign substances.

How Does Diet Affect Autoimmune Diseases?

“Diet plays a huge role in autoimmune diseases because the immune system is affected by food, and two-thirds of your immune system is located in the gut,” says triple board-certified rheumatologist Micah Yu, MD, who also practices integrative medicine. “Whatever food passes through your gut will talk to your immune system.”

Gut dysbiosis—an imbalance in the gut microbiome, the naturally occurring population of bacteria and other microorganisms within the GI tract—has been closely associated with multiple autoimmune diseases, suggesting that maintaining a healthy gut microbiome benefits autoimmune health.

According to 2021 research published in Lupus Science & Medicine, a dietary fiber called resistant starch (commonly found in bananas, plantains, legumes, and whole grains) may positively affect the gut microbiome of people with lupus. Researchers collected stool samples and dietary information from 12 SLE patients and 15 SLE-related antiphospholipid syndrome (APS) patients to see if resistant starch in their regular diets impacted their gut bacteria makeup. While no one consumed high quantities (more than 15 grams) of resistant starch, medium levels (between 2.5 and 15 grams daily) of dietary starch were associated in SLE with increased Bifidobacterium, which is beneficial to the immune system. And people with APS who ate medium levels of resistant starch exhibited lower quantities of harmful bacteria linked to the disease.

Conversely, ultra-processed foods—such as soft drinks, refined sweetened foods, salty snacks, and processed meats—have been demonstrated to promote gut dysbiosis. A 2017 review published in Foods concluded that the resulting imbalance might be associated with an increased risk of at least two autoimmune diseases—Type 1 diabetes and celiac disease—in predisposed children. Additionally, a 2021 study published in The BMJ suggested that eating ultra-processed foods can significantly heighten the risk of developing IBD.

One reason these foods are so detrimental is that they produce inflammation, which can trigger an abnormal immune response, says Yu. “With your immune system, you have something called immune tolerance, where your immune system’s supposed to see its own cells and just ignore it. But [in autoimmune diseases] over time, because of chronic inflammation, your body will start reacting to its own cells. That’s where [the body] can attack its own joints, its own brain cells, its own nervous system cells, and so forth.”

Yu says that one way to combat that inflammation is by consuming more anti-inflammatory foods. Research has shown that fruits and vegetables are associated with anti-inflammatory properties. And there is evidence that a vegan diet rich in fruits, vegetables, and whole grains reduces inflammation.

A plant-based diet may also reduce autoimmune disease symptoms, such as fatigue. A 2004 study had 24 middle-aged people with rheumatoid arthritis follow a low-fat vegan diet for four weeks. At the end of the study, participants saw a significant reduction in all RA symptoms, except for the duration of morning stiffness. A more recent study, published in Lupus in January 2022, looked at extensive data from 420 SLE patients who completed a 26-question survey on their diets and SLE symptoms. Researchers found that patients “who changed their eating patterns to incorporate more plant-based foods while limiting processed foods and animal products reported improvements in their disease symptoms.”

Real-Life Success Stories

Have you been diagnosed with an autoimmune disease? You may be able to improve your outcomes by eating more whole plant foods and avoiding animal products and highly processed foods. For inspiration, check out the following first-person testimonials from people with autoimmune diseases who benefitted from a whole-food, plant-based diet.

“I Resolved a Decade of Rheumatoid Arthritis Pain Within Months on a Plant-Based Diet”

After 10 years of painful rheumatoid arthritis, Andrea Kane changed her diet and dramatically reduced her rheumatoid arthritis symptoms. Read her story.

“How I Reversed Crippling Rheumatoid Arthritis With a Plant-Based Diet”

In August 2015, at 35 years old, Emily Brandehart was diagnosed with rheumatoid arthritis, with symptoms so painful that she couldn’t sleep. Then she did some research and discovered the benefits of a plant-based diet. Read her story.

More Stories

• From Sick and Tired to Happy and Healthy: My Whole-Food, Plant-Based Journey
• I Overcame Lupus and Freed Myself from Medications with a Plant-Based Diet
• For 26 Years, I’ve Managed Type 1 Diabetes With a Plant-Based Diet
• I Used to Have MS Relapses Every 6 Months. After Going Plant-Based, I Haven’t Relapsed in 10 Years
• Overcoming Myasthenia Gravis Symptoms on a Plant-Based Diet
• Plant-Based Diet Has Me Winning My Long, Hard Battle with Ulcerative Colitis

Ready to get started? Check out Forks Meal Planner, FOK’s easy weekly meal-planning tool to keep you on a healthy plant-based path. To learn more about a whole-food, plant-based diet, visit our Plant-Based Primer.

The post Autoimmune Diseases and Diet: Here’s What You Need To Know appeared first on Forks Over Knives.

What Is CKM Syndrome?

CKM syndrome is a systemic disorder characterized by reduced function in the kidneys, metabolism, and heart. By defining the syndrome, the AHA aims to highlight the interconnected nature of obesity, insulin resistance, chronic kidney disease, and cardiovascular disease; increase prevention; and encourage health care providers across different specialties to work together and embrace more holistic patient care approaches.

Two primary components of CKM are metabolic syndrome and chronic kidney disease. Characterized by abdominal obesity, high blood sugar, and hypertension, metabolic syndrome can lead to heart and blood vessel problems, making the development of cardiovascular disease subtypes such as coronary heart disease, cerebrovascular disease, peripheral artery disease, cardiac arrhythmias, and heart failure more likely. It can even lead to Type 2 diabetes, increasing the risk of developing kidney and vascular diseases.

Chronic kidney disease also raises the likelihood of heart and blood vessel problems. In fact, cardiovascular disease is the most common cause of death among chronic kidney disease patients. According to AHA’s advisory, just 10% of those with chronic kidney disease survive long enough to reach kidney failure. The authors noted that chronic kidney disease is a proinflammatory condition that, in addition to contributing to heart and blood vessel problems, can lead to complications like anemia and bone mineral metabolism issues that exacerbate cardiovascular disease. Meanwhile, heart problems, particularly heart failure, can contribute to chronic kidney disease. And issues with blood vessels, such as atherosclerosis, can affect kidney blood vessels, leading to resistant hypertension and kidney failure.

The Stages of CKM Syndrome

Recognizing that early detection represents an opportunity for intervention, the authors outlined the following five stages of CKM syndrome.

• Stage 0: In Stage 0 of CKM, a person is not overweight or obese and does not have chronic kidney disease, cardiovascular disease, metabolic risk factors, or impaired glucose tolerance. This stage is most common among young children, adolescents, and young adults. AHA recommends that school programs encourage healthy eating and physical activity to help reduce weight gain and improve heart health. For young adults, avoiding weight gain can reduce the likelihood of developing CKM syndrome risk factors, including metabolic syndrome and prediabetes or diabetes.
• Stage 1: Individuals are overweight or suffer from obesity, abdominal obesity, and/or dysfunctional adipose tissue without the presence of other metabolic risk factors or chronic kidney disease. They may also have impaired glucose tolerance or prediabetes.
• Stage 2: Conditions include hypertension, Type 2 diabetes, metabolic syndrome, and/or chronic kidney disease.
• Stage 3: This stage focuses on individuals who show signs of subclinical atherosclerotic cardiovascular disease (encompassing such conditions as coronary artery disease, peripheral artery disease, carotid artery disease, and aortic disease) or heart failure along with CKM syndrome risk factors or chronic kidney disease.
• Stage 4: This stage includes patients with clinical cardiovascular disease with excess body fat and other metabolic risk factors and/or chronic kidney disease. It is divided into two subgroups: 4a for those without kidney failure and 4b for those with kidney failure. Individuals may have previously suffered a stroke, heart attack, or heart failure.

“The main takeaway from my perspective is the fact that there really is no prevention; there’s only intervention,” says Columbus Batiste, MD, FACC, FSCAI, co-founder of Healthy Heart Nation. “Everyone is at risk for disease. The way [the AHA] characterized it was not ‘healthy and normal,’ and then stage one. [Instead] they say, ‘CKM Stage 0.’ I think that sets the tone.”

Still, Batiste says, “I would love for them to go a little bit more in-depth with a lot of the strong data we know about the benefits of a whole-food, plant-based diet.”

For example, a 2021 meta-analysis of nearly 100 studies found that diets focused on plant-based foods that limit consumption of refined cereals and starches are associated with a lower cardiovascular risk than diets that include mostly animal foods. Additionally, increasing your alkali intake by eating a diet rich in fruits and vegetables may help reduce urinary markers of kidney damage in stage 2 chronic kidney disease patients.

But diet is just one part of the equation: Batiste also emphasizes the critical role exercise plays in helping individuals reduce excess belly fat. The Centers for Disease Control and Prevention recommend adults aim for at least 150 minutes of exercise per week, or 30 minutes a day for five days a week.

“I always like to tell patients that it’s about lifestyle exercise,” Batiste says. “That means gardening, that means sweeping, it means vacuuming, it means climbing stairs. … Simple things actually add up to an awful lot, so a person doesn’t have to engage in hour-long brutal workouts to still glean the benefit of just basic, simple walking.”

To learn more about a whole-food, plant-based diet, visit our Plant-Based Primer. For meal-planning support, check out Forks Meal Planner, FOK’s easy weekly meal-planning tool to keep you on a healthy plant-based path.

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Just in time for Breast Cancer Awareness Month (October), these events serve as a reminder that 42,000 women and 500 men die of the disease in the U.S. each year. While deaths from the disease have declined over time, breast cancer remains the second-leading cause of cancer death among women (second only to lung cancer). The disease disproportionately affects Black women, whose breast cancer mortality rate is higher than among white women (even though Black women have lower breast cancer incidence rates).

As the drums beat at each rally, PCRM organizers hope to deliver a message of hope, says Vanita Rahman, MD, clinic director at Barnard Medical Center in Washington, D.C.

“[People may feel] that breast cancer maybe is inevitable or it’s genetic or if they have a family history, there’s not much they can do about it,” says Rahman. “They may feel helpless or powerless to prevent it, and we’re really hoping that they’ll see that there are things we can do.”

She and her PCRM colleagues recommend a four-pronged approach to your individual risk: eating a whole-food, plant-based diet; exercising regularly; minimizing alcohol intake; and maintaining a healthy weight.

There’s plenty of research to back up these recommendations. One 2019 study associated a diet rich in fruits, vegetables, and whole grains with a 21% reduced risk of death from breast cancer. Another, involving 51,928 women enrolled in the Black Women’s Health Study, found a link between increased vegetable consumption and lower risk of estrogen receptor-negative/progesterone receptor-negative breast cancer, which is one of the hardest-to-treat forms of the disease. The findings also suggested that higher intakes of cruciferous vegetables, such as broccoli and cabbage, and carotenoid-rich vegetables, such as carrots and other yellow-orange vegetables, may reduce the risk of breast cancer overall.

“There’s epidemiological evidence showing that high-fiber foods help decrease the risk of breast cancer,” says Rahman, referencing a 2016 study. “Most Americans do not get sufficient fiber in their diet … and fiber is only found in plant foods.”

Rally organizer and breast cancer survivor Donna Green-Goodman credits her diet as one reason that she is today, 27 years after her diagnosis, cancer-free. “The diagnosis and poor prognosis made me make some hard decisions,” Green-Goodman said. “They were giving me two to five years to live; I decided to go to a whole food, plant-based diet.”

Other lifestyle measures play a significant role, as well: Regular exercise, reduced alcohol intake, and weight control could reduce breast cancer risk by about 30%, according to a 2014 position paper published in Breast Cancer Research. The CDC recommends 150 minutes of moderate-intensity physical activity and two days of muscle-strengthening exercises weekly and maintaining a BMI of 18.5 to 24.9. Rahman recommends alcohol be avoided, as even one drink per day can elevate the risk of breast cancer, according to the 2015 results of two prospective U.S. cohort studies.

“Our goal is to really help women feel empowered that there are things they can do right now and continue to do to reduce their risk and to reduce the risks of the women that they care about,” says Rahman. “We are not just setting targets. … These are all tools that can help empower us.”

Find a Let’s Beat Breast Cancer rally to support near you.

Photo courtesy Physicians Committee for Responsible Medicine

To learn more about a whole-food, plant-based diet, visit our Plant-Based Primer. For meal-planning support, check out Forks Meal Planner, FOK’s easy weekly meal-planning tool to keep you on a healthy plant-based path.

The post Physicians, Survivors Rally Across U.S. to Demand Better Breast-Cancer Prevention Efforts appeared first on Forks Over Knives.

1. Avoid Supermarketing Tricks

If you aren’t paying attention, you’ll fall for classic spending traps, warns Toni Okamoto, author of Plant Based on a Budget. For example, stores will advertise “sale” items by placing goods at the endcaps of aisles. “When you go to the section where those products belong, you’ll often find that there are cheaper options,” Okamoto says. Also check above and below eye level to find good deals.

2. Venture Out To Farmers Markets

Don’t be afraid to look beyond the supermarket, says nutritionist Sharon Palmer, RDN, author of Plant-Powered for Life. “I like to go to farmers markets to see what is seasonal—often you can find good deals on produce there.” Find a farmers market near you through LocalHarvest. There’s even plenty to be scored—spices, whole grains, canned goods—at the dollar store, Palmer says. And if you do stick to the neighborhood grocer, “Don’t be afraid to use store brands, which are often discounted,” she adds.

3. Consider Frozen Produce

While buying in-season remains the best way to save on fresh produce, you can find year-round savings in the freezer aisle on favorites such as berries, says Samantha De Galicia, a Los Angeles-based holistic health coach.

“There’s a misconception that frozen isn’t as healthy, but you can still get full nutritional value from frozen fruits and veggies, because they’re frozen when they’re stem-picked and ripe—when they have the most nutrients,” De Galicia says. “Plus, frozen can sometimes be a lot cheaper for much larger quantities than you’d find in the fresh aisle.”

4. Buy Dry Foods Instead of Canned

Canned foods offer yet another always-in-season option. But beware: Canned beans tend to be more expensive than dry—up to 20 cents more per serving! The extra time spent soaking can add up to dollars saved and far less sodium. A family of four stands to save nearly $80 a year buying dry beans versus canned, according to the Northarvest Bean Growers Association.

5. Hit The Bulk Bins

Many grocery stores have a section dedicated to bulk bins, where you can have your pick of whole grains, cereals, nuts, and spices. This is a great place to save money, says Robin D. Everson, executive director of the North Texas Community Health Collaborative and an instructor with the Physicians Committee for Responsible Medicine Food for Life program. “You’re able to purchase as much or as little as you like without paying for fancy and unnecessary packaging that advertises a particular brand.”

6. Don’t Buy Pre-Chopped Fruits and Veggies

Skip the prechopped fruits and veggies. Buying and chopping them yourself can translate to serious savings—up to 392 percent when it comes to onions, according to estimates from Consumer Reports. Prechopped also means increased air exposure and reduced shelf life. The cost of convenience equals dollars down the drain when these go bad. Instead, set aside time each weekend to flex your knife skills while prepping meals for the week ahead.

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Cruises That Cater to Vegan and Plant-Based Diets

Windstar Cruises

Big news over at Windstar: In partnership with the National Health Association, this line of boutique cruise ships is launching luxury whole-food, plant-based menus aboard all their vessels starting in June 2023. Windstar sails small groups of passengers (less than 350 people per trip) through the most beautiful water passages in the world, including the Caribbean, European rivers, and the coasts of Alaska. The menus feature dishes with no added salt, oil, or sugar, and they’re also gluten-free to accommodate as many guests as possible. Think veggie enchiladas with black bean and cilantro sauce, roasted butternut squash velouté with baked pumpkin seeds, and tahini brownies with fresh strawberries. If you want to travel with other WFPB eaters, the NHA also organizes plant-based group cruises so you can bond with like-minded travelers, embark on incredible on-shore excursions, and experience life at sea like never before.

Holistic Holiday at Sea 

The 100% plant-based Holistic Holiday at Sea, offered by MSC Cruises, is a seven-day retreat for those looking for delicious food, fun, fitness, and vegan inspiration and insight. HHS offers ample opportunity to rub shoulders and attend presentations from some of the biggest names in the plant-based lifestyle community, including physicians, nutritionists, chefs, and athletes. But there’s also plenty of downtime to relax and enjoy island life, whether that means shopping in Nassau, bicycling and kayaking in St. Maarten, or snorkeling Antigua’s Deep Bay. Meals are prepared from scratch using whole foods, maple and rice syrups replace white sugar and artificial sweeteners, and oil-free and gluten-free options are offered. Menu highlights include sweet rice and millet porridge topped with hazelnuts and watercress; lentil-walnut pâté with Belgian endive; vegetable paella; and chocolate-orange cake with chocolate-orange sauce.

VeganTravel

The Germany-based VeganTravel offers fully vegan cruises throughout Europe and has slowly expanded their list of destinations around the world. Upcoming voyages include the Danube river, France and Normandy, and India via the Ganges River. Complete with daily yoga classes and an on-deck spa, these cruises are a luxurious way to indulge in the plant-based lifestyle. Vegan meal offerings include a daily breakfast buffet and fine-dining sit-down dinners in the evenings.

Oceania Cruises

While it isn’t a strictly vegan cruise, Oceania offers a total of 250 thoughtfully-created vegan dishes aboard all six of its cruise liners. Developed in collaboration with vegan chef Christophe Berg and inspired by Mediterranean, Middle Eastern, Korean, Thai, Vietnamese, and Mexican cuisines, the offerings have been integrated into menus on the ships’ Grand Dining Rooms and Terrace Cafes. Dishes include green apple müesli with pistachios, pecans, and yellow raisins; penne au pistou with broccoli and sun-dried tomatoes; and green papaya kelp noodle salad. For travelers aspiring to a serious spa experience on the high seas, the plant-based menu is a key feature of the luxe Aquamar culinary and wellness spa programs on Oceania ships. 

Regent Seven Seas Cruises

Regent Seven Seas Cruises, a luxury, all-inclusive cruiseline, offers 200-plus vegan dishes across its four-ship fleet serving more than 450 ports of call. The selections—also developed by vegan chef Christophe Berg—are fully integrated into daily menus. Highlights include chickpea pancakes, chia-cashew yogurt breakfast bowls, falafel fritters, plant-based power and poke bowls, and basil-scented fruit minestrone. Regent Seven Seas tours include excursions to Tasmania, the Arctic, the Mediterranean, Bali, and Cape Horn, among other stunning destinations. 

Royal Caribbean Cruises

Windjammer Cafe, a buffet-dining option aboard Royal Caribbean ships, offers plenty of options for plant-based guests. In addition, the Main Dining Room features a nightly vegan menu that provides WFPB guests with several scrumptious options for starters, entrees, and desserts. Highlights include edamame-stuffed portobello mushrooms, vegan spaghetti Bolognese, and toffee “cheesecake” with dark chocolate and a peanut-butter crust. Royal Caribbean Cruise destinations include Bermuda, the Bahamas, Mexico, Jamaica, Puerto Rico, Belize, and Cozumel.

Princess Cruises

Fusing gourmet cuisine with eco-conscious ethics, Princess Cruises is now offering an expansive vegan menu across their fleet of 15 ships. And while it can often be slim pickings for plant-based travelers, Princess Cruises has cooked up extensice offerings to satisfy every palate. From soups and starters to pastas and main dishes, you can expect to have just as much choice as the omnivorous guests. A few options include Baja-style cauliflower tacos, green goddess salad with tofu and endive, fettuccine with walnut sauce, and plant-based shepherd’s pie. Set sail and take your taste buds on the trip of a lifetime!

SeaDream Yacht Club

SeaDream Yacht Club makes a point to pamper discerning and health-conscious travelers with gourmet vegan food that rivals Michelin star restaurants. Whether you’re set to tour the polar regions, island-hop the Caribbean, or sample wines on a Mediterranean voyage, you can expect to find pumpkin and zucchini lasagna, tofu cakes on sautéed zucchini with mint and basil sauce, and pumpkin-carrot mousse with roasted pumpkin seeds as standard fare. A DIY salad area for lunch and a cold-pressed raw and vegan juice smoothie bar offers refreshing beverages. 

Costa Cruises

Costa offers special vegetarian and vegan menus upon request and also allows passengers to bring their own food products and have ship chefs prepare meals out of them. The company offers tours of the Caribbean, South America, Northern Europe, the Mediterranean, and the Indian Ocean, among other fantastic destinations. 

Tips for Eating Whole-Food, Plant-Based on a Cruise

Booked your cruise with another company? No sweat; there are many ways to “work the system,” says Steve Lawenda, a family physician at Kaiser Permanente in Santa Clarita, California. Lawenda recently put his whole-food, plant-based diet to the test on a cruise. Here are his best tips for navigating uncharted waters. 

Do Your Homework 

Check your cruise line’s website for menu options or give them a call, recommends Lawenda. “Consider a Google search for your cruise line and/or specific ship and include the term ‘vegan’ or ‘plant-based.’ There are many useful third-party sites with tips, some sites of which consist of consumer/traveler reviews that also may be helpful.” Lawenda recommends perusing the message boards on CruiseCritic.com. 

Speak Up

Don’t be shy, says Lawenda. “Once you board your ship, it’s most helpful to acquaint yourself with the dining room’s head waiter or maître d’ and explain your specific dietary needs. I have found they will either recommend items on the menu that are already compatible with your needs, or they will ask their chefs to create custom dishes for you.”

Hit the Buffet

Most cruises boast a large all-you-can-eat buffet. Use this to your advantage; it’s a great place to assemble a tasty meal from the vast array of side dishes and salad fixings. “The challenge was sometimes knowing which dishes were vegan, which had oil and/or refined sugar, or other added sweeteners,” says Lawenda. “In my experience, the head chefs will be more than happy to walk the buffet with you, pointing out existing options that fit your criteria, and in many cases, they will also be happy to make something custom for you.”

Remember: You’re the Customer 

Cruises want you to enjoy yourself, write rave reviews, and recommend your experience to your friends, says Lawenda. “This typically means they will do whatever they can to not only accommodate your dietary requests [but also] make your food as delicious as possible. There seems to be a decent amount of competition in the cruise industry these days, and customer satisfaction, especially when it comes to the dining and culinary experience, is a top priority.”

Editor’s Note: Megan Edwards contributed to this article.

This article was originally published on August 23, 2019, and has been updated.

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Affecting 1 in 3 adults, metabolic syndrome is fairly common in the United States. A constellation of conditions, it puts people at higher risk of cardiovascular disease, diabetes, stroke, and other serious health problems, like atherosclerosis. The good news? Simple lifestyle changes and healthy habits can reduce that risk and may even be able to reverse the damage that has already been done.

What Is Metabolic Syndrome?

Doctors have long been interested in uncovering a connection between obesity, diabetes, and heart disease. Metabolic syndrome, also known as Syndrome X or insulin resistance syndrome, emerged as a way to describe shared underlying characteristics.

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Metabolic Syndrome Symptoms

You may be diagnosed with metabolic syndrome if you have at least three of the five following conditions.

• A large waist circumference: You have an “apple-shaped” body, or your waist circumference measures greater than 35 inches for women or greater than 40 inches for men.
• High blood glucose (sugar): Your blood sugar measures 100 mg/dL or more, or you take medicine for high blood glucose.
• Low levels of HDL (“good”) cholesterol: Your HDL levels are less than 40 mg/dL for men or less than 50 mg/dL for women.
• High levels of triglycerides: Your triglyceride levels measure 150 mg/dL or more, or you take medicine for high triglycerides.
• High blood pressure: Your blood pressure measures 130/85 mmHg or more, or you take medicine for hypertension.

Risk Factors

A variety of traits, conditions, and lifestyle behaviors put you at greater risk of developing metabolic syndrome. The following may occur on their own or in combination with other risk factors.

• Excessive fat in and around the abdomen
• Inactivity (less than the recommended 150 minutes per week of exercise)
• Too much or too little sleep (more than 10 hours or less than six hours)
• Smoking and/or heavy alcohol consumption
• Age: Your risk increases as you get older.
• Gender: Men are at a greater risk than women, although women are more likely to have low HDL.
• Ethnicity: Metabolic syndrome is most prevalent among Hispanic adults.
• A family history of diabetes or metabolic syndrome
• Insulin resistance, which occurs when cells don’t respond normally to insulin
• Polycystic ovary syndrome, a condition that causes cysts to grow on the ovaries
• Chemotherapy: Women treated with chemotherapy before or after breast cancer surgery are at a higher risk.

How Does Diet Affect Metabolic Syndrome?

“Metabolic syndrome is certainly very much impacted by diet,” says Nicole Harkin, MD, FACC, founder of Whole Heart Cardiology. “The central component to it is weight gain which is often created by a combination of genetic factors, a sedentary lifestyle, and then dietary factors that really go into developing insulin resistance and a body weight that’s above ideal.”

A primary culprit, she says, is the standard American diet, which tends to be rich in highly processed foods.

A 2021 study published in Liver International investigated the connection between ultra-processed foods and metabolic syndrome. A total of 789 male and female participants (59 years old on average) received a food frequency questionnaire, an abdominal ultrasound, body measurements, blood pressure measurements, and fasting blood tests. Researchers found that eating more ultra-processed foods was associated with higher odds for metabolic syndrome and its components—hypertension, hypertriglyceridemia, and low HDL.

Another culprit, according to at least two studies, is the high consumption of red meat and processed meats.

On the flip side, evidence shows that a whole-food, plant-based diet can play a protective role against metabolic syndrome. Not only is it low in saturated fat; it’s also high in fiber, which could be effective in the management of metabolic syndrome for its ability to control body weight through its effect on satiety (among other health benefits). And research indicates that eating greater quantities of fruits and vegetables is associated with a lower risk of metabolic syndrome.

How to Reverse Metabolic Syndrome

“While [metabolic syndrome] might sound like a scary diagnosis, it’s definitely something that you can turn around with lifestyle changes,” says Harkin.

A healthy diet and regular exercise are keys to doing just that, according to a 2007 study published in the Journal of General Internal Medicine.

Researchers divided 335 metabolic syndrome patients aged 45 to 64 in northwest Italy into an intervention group and a control group. The intervention group reduced saturated fat intake and increased polyunsaturated fat and fiber intake, along with exercise levels. After 12 months, researchers saw weight, waist circumference, high-sensitivity C-reactive protein (a marker of inflammation), and most metabolic syndrome components decrease in the intervention group and increase in the control group.

“Getting an adequate amount of exercise is a great part of preventing and reversing metabolic syndrome,” says Harkin.

And it doesn’t need to be vigorous exercise, which may be especially challenging for overweight or more sedentary individuals. Instead, according to a 2007 study published in the American Journal of Cardiology, even moderate exercise, such as walking about 12 miles per week, can sufficiently improve metabolic syndrome. Alternately, the American Heart Association recommends 30 to 60 minutes per day of moderate-intensity physical activity supplemented by two days per week of resistance training.

“If you lose somewhere between just 5–10% of your body weight, that can really improve your insulin sensitivity and reverse some of the cardiometabolic abnormalities that we see in association with metabolic syndrome,” says Harkin.

Real-Life Success Stories

By adopting a healthier lifestyle, it’s possible to avoid and even reverse metabolic syndrome and its risk factors. For inspiration, check out the following first-person testimonials from individuals who have—with the help of a whole-food, plant-based diet—done just that:

• I’m Reversing Metabolic Syndrome on a Plant-Based Diet
• I’ve Normalized Sky-High Triglycerides and Begun Reversing Kidney Disease in Just 12 Weeks
• What a Plant-Based Diet Did to My Cholesterol, Blood Sugar, and Triglycerides
• From Cheese-Loving Vegetarian with Sky-High Blood Pressure to Whole-Food, Plant-Based and Healthy
• What Giving Up Meat, Dairy, and Processed Foods Did for My BMI, Blood Pressure, and Cholesterol

To learn more about a whole-food, plant-based diet, visit our Plant-Based Primer. For meal-planning support, check out Forks Meal Planner, FOK’s easy weekly meal-planning tool to keep you on a healthy plant-based path.

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