You are what you eat, and to science it is true. People live longer based on what they choose to eat. With such a thought, Canadians took on to a UK-based challenge of eating vegan for a month. The challenge is called Veganuary (Vegan + January). For many, it is not a hidden fact that eating less meat and more plants is good for our health and it can cut food-related emissions, which make up to a third of the greenhouse causing climate change. However, going vegan isn't really a smooth change, rather a big step. It means to revamp our entire diet.

The good news is, that there have been researches that prove that even relatively small substitutions of red meat with plant-based proteins like tofu, lentils and beans can add months, sometimes years to our expected lifespan. It can also make a noticeable dent in our carbon footprint.

The Rise Of Vegetarianism

As per 2018, only 7.1% of Canadians were vegetarian and 2.3% were vegan. Olivia Auclair, a research fellow at the University of Oxford, who researched on Canadian's eating habits told CBC that Canadians get 65% of their protein from animal sources. Only 5% of the protein comes from the high-protein plant-based sources. Some of these are also included in Canada's Food Guide.

It is true that eating habits, along with shopping habits are hard to change, this is why Auclair's research tried to bring people more in line with the food guide. The Canada Food Guide recommends lots of fruits, vegetables and whole grain, along with protein from both animal and plant sources.

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What is the study all about?

Her research was published last year in the journal Nature Food, titled Partial substitutions of animal with plant protein foods in Canadian diets have synergies and trade-offs among nutrition, health and climate outcomes, found that replacing half their red and processed meat would increase people's life expectancy an average of nine months, while cutting their diet-related carbon footprint by 25%.

For her research, she analyzed what 13,600 Canadians ate based on the Statistics Canada data from "food diaries" recorded by them in 2015. After that, she modelled what could happen if the same people substituted 25 to 50% of the red and processed meat they had been consuming with plant-based proteins. However, they did not change their poultry, fish or seafood intake.

The results were great, as mentioned above. In fact, there was more. The health benefits were double for men compared to women!

Men gained one full year of increased life expectancy, on average. This is also because men eat more red and processed meats and the climate benefits were also higher for men cutting down on the meat.

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Plant-based Diets

In 2019, an international group of scientist recommended a planetary health diet, a plant-based diet rich in fruits, vegetables, legumes, nuts and whole grain, with small amounts of meat, dairy and fish, similar to what is recommended by the Canada Food Guide. The reason for such a recommendation was also to prevent 11 million deaths per year from processed meats and help keep greenhouse gas emission from food.

Another US study that looked at 200,000 US healthcare workers found that eating a plant-based diet could reduce a person's risk of dying by 30% from heart diseases, cancers, and respiratory diseases. Another 2021 Swedish study found a similar benefit, where it saw a 25% drop in mortality for those who adhere to a plant-based diets.

Have you been diagnosed with oral cancer? Wondering if you can have your favourite fruit, mango? Then make sure to consult your doctor before having it. Though mangoes are rich in vitamins and antioxidants, oral cancer patients should consume them carefully, depending on their treatment stage and mouth condition. It is not a good idea for oral cancer patients to eat mangoes in large quantities.

Can oral cancer patients eat mangoes?

In an interaction with Health and Me, Dr. Amit Chakraborty, Head and neck onco-surgeon, Mumbai, shared some simple guidelines to help oral cancer patients satisfy their mango cravings healthily.

Everyone, including oral cancer patients, eagerly waits for the mango season. After all, it is difficult to resist mangoes, right? As summer and mangoes go hand in hand, even oral cancer patients may be tempted to eat them. Mangoes are packed with vitamins, antioxidants, and natural sweetness, but they should be eaten in moderation. However, oral cancer patients and those undergoing cancer treatment often wonder whether mangoes are safe for them. Understand that the answer depends on the patient’s condition, stage of treatment, and symptoms affecting the mouth and throat.

What happens when oral cancer patients eat mangoes often?

In many cases, ripe mangoes can be safely consumed by oral cancer patients because they are soft, nutritious, and easy to swallow. However, they should have only two to three small slices of mango per day. It is not advisable to eat an entire mango. Mangoes contain vitamins A, C, and E, along with antioxidants that help support immunity and overall health. They may also provide energy to patients who struggle with appetite loss during treatment. However, oral cancer patients can suffer from mouth ulcers, pain, burning sensations, dry mouth, difficulty chewing, or sensitivity due to chemotherapy, radiation, or surgery.

In such situations, very sweet, fibrous, or slightly sour mangoes may irritate the mouth and increase discomfort. Sticky mango pulp can also sometimes remain inside the mouth, making oral hygiene important. It is necessary to avoid sour and unripe mangoes. Mango pulp, smoothies, or mashed mango can be chosen by patients who have difficulty swallowing. Again, the expert will decide the quantity. If the expert does not allow it, then it is better not to eat mangoes. Maintaining proper oral hygiene after eating is equally important to prevent infections and irritation.

Conclusion

If you have oral cancer and want to eat a mango, choose a soft, ripe mango. Moderation is key, and maintaining oral hygiene is essential. As every patient’s condition is different, follow your doctor’s advice regarding cancer treatment. All you need to do is to ensure that you do not go overboard with the fruit, as it can do more harm than good if eaten mindlessly, especially with comorbidities.

Many women pay attention to iron, calcium, and vitamin D, but don’t consider iodine. Did you know? Iodine is an essential nutrient that supports thyroid function, hormone balance, and ovulation, making it important for women planning pregnancy or managing fertility issues. It is essential for women to make sure they add iodine-rich foods to their diet to enhance thyroid health and regulate ovulation. Make sure to consult an expert who will tell you what to eat and avoid. Women, take charge of your health right away, and you will surely notice the difference.

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In an interview with Health and Me, Dr Sandeep Talwar, Fertility Specialist, Nova IVF Fertility, East of Kailash, Delhi, said, "The thyroid gland plays a pivotal role when it comes to controlling metabolism, energy levels, hormones, and even reproductive health. When thyroid hormone levels become imbalanced, a large number of women experience signs and symptoms such as irregular periods, difficulty with ovulation, weight changes, fatigue, or fertility problems. You will be surprised to know that one of the key nutrients needed for proper thyroid function is iodine. Yes, you heard that right! However, many women don’t know much about it and fail to include it in their daily diet. So, by adding simple iodine-rich Indian foods to everyday meals, it is possible to improve thyroid and reproductive health. A balanced diet, along with regular medical check-ups, can make a positive difference, especially for women who are planning a pregnancy."

Iodine-Rich Indian Foods For Thyroid Health

These iodine-rich foods will be beneficial for Indians in maintaining thyroid health and supporting ovulation:

1. Curd and milk are commonly available iodine-rich foods in Indian households. They also provide calcium and protein, which support overall health during fertility planning. Try to have a bowl of curd or a glass of milk for healthy thyroid function.
2. Eggs contain iodine, protein, healthy fats, and vitamin D, which support hormonal and reproductive health. Have boiled eggs or egg-based dishes for breakfast. Also, the yolk contains iodine, so eating whole eggs in moderation is fine. Make sure to consult an expert before including them in your diet.
3. Fish such as tuna, sardines, and mackerel are rich in iodine and omega-3 fatty acids, which support thyroid health and hormone balance. People who consume non-vegetarian food can include fish once a week as part of a balanced diet.
4. Green leafy vegetables and dals support hormone health. Spinach, rajma, moong dal, and chana can be included in the diet. Though they may not contain very high iodine levels, they support overall reproductive and thyroid health.
5. Iodised salt helps maintain adequate iodine intake. Be cautious and consume it in moderation, as excess salt can increase blood pressure.

Including iodine-rich foods in daily meals, exercising regularly, and undergoing regular thyroid check-ups help improve reproductive health. On World Thyroid Day, it is advised to follow a balanced and healthy diet that will help you manage disorders while also meeting basic nutrition requirements.

Sugar is bad for health, and we have heard this several times, on loop. But little do people realise that not all forms of sugar are bad for your body - some sugars are naturally occurring and might actually be the sweet treat you need. Fructose, for instance, found in fruits, is not as bad as processed sugar. But it is still important to know when to stop. In an interview with Health and Me, Dr Nimitt Nagda, Consulting Physician, Zynova Shalby Hospital, Mumbai, explained how natural sugar is different from processed sugar.

What is natural sugar?

Natural sugars present in fruits and milk tend to have nutrients and fibre, while processed sugar often adds empty calories that can harm health when consumed excessively. This article helps to explain how natural sugars impact the body differently when compared to processed sugars. Read on to know more about this and make sure to avoid excess processed sugar. So, adhere to healthy eating habits.

Sugar is a part of many foods that are eaten by people on a daily basis. However, not all sugars affect the body in the same way. Natural sugars are present in foods such as fruits, vegetables, and milk, whereas processed or added sugars are found in sweets, soft drinks, packaged snacks, bakery products, and desserts. While both types provide energy, the body handles them differently. It is the need of the hour to understand the difference between the two, as excessive intake of processed sugar is linked to obesity, diabetes, heart disease, and fatty liver disease. So, be cautious when it comes to your well-being.

Is natural sugar better?

Natural sugars are usually accompanied by fibre, vitamins, minerals, antioxidants, and water content. Fruits contain fructose, but they also provide fibre that slows down sugar absorption into the bloodstream. This helps maintain stable energy levels and prevents sudden spikes in blood sugar. Milk contains lactose along with protein and calcium, making it more nutritionally balanced. When it comes to processed sugar, it is quickly absorbed by the body because it lacks fibre and nutrients. This can lead to rapid increases in blood sugar and insulin levels. Frequent consumption of sugary foods and beverages may increase cravings, weight gain, fatigue, diabetes, obesity, and fatty liver disease. Processed sugar also contributes to inflammation, tooth decay, and unhealthy fat accumulation in the body. Moreover, natural foods are more filling, whereas processed sugary foods often encourage overeating because they do not satisfy hunger for long.

Natural sugars consumed through whole foods like fruits and milk are generally healthier because they come with essential nutrients and fibre that support overall well-being. Processed sugars, when consumed in excess, can negatively affect health and increase the risk of several chronic diseases. Choosing natural food sources and limiting added sugars can help maintain better energy levels, weight control, and long-term health. So, make sure to pay attention to your health without fail and limit processed sugar.