The green Mediterranean diet builds on the traditional Mediterranean diet that focuses on fruits, vegetables, and other plant-based foods. The diet also includes unique additions, apart from what we already know being part of the Mediterranean diet. In the green Mediterranean diet, things like green tea, Mankai duckweed, and walnuts, all of this offers enhanced heart health benefits as compared to the Mediterranean of standard version.

This diet was created in 2020, this diet also encouraged a more sustainable and health-focused way of eating.

How does it work - the Green Diet?

The researchers for the first time introduced the green Mediterranean diet in 2020 which enhances cardiometabolic benefits of the traditional Mediterranean approach. It emphasizes plant-based foods and limits animal products to promote heart health and reduce inflammation. This diet can also help with weight management, lower the risk of chronic conditions like diabetes, and support environmental sustainability.

What one needs to follow?

Similar to the traditional version, the Green Mediterranean diet also follows the same dietary guidelines:

Women: 1,200–1,400 calories per day

Men: 1,500–1,800 calories per day

Physical activity is also encouraged to maximize benefits. While any plant-focused Mediterranean diet could be considered "green," the official version includes specific foods:

• Green tea: 3–4 cups per day
• Mankai duckweed: 100 grams, providing protein and antioxidants
• Walnuts: 28 grams daily

What foods can you include?

In the green diet, the importance is to on more plant-based foods, which includes:

• Fresh fruits and vegetables
• Nuts and legumes
• Olive oil, herbs, and spices
• Whole grains

However while this diet too retains animal-based proteins from the traditional Mediterranean diet, the foods like meat, fish or eggs are limited, More attention is given towards the alternatives like tofu, beans, nuts and quinoa.

What foods should you avoid?

The diet minimizes or eliminates:

• Butter and high-fat dairy products
• Foods high in added sugars
• Processed and red meats

How can you follow a meal plan on this diet?

Start with half a cup of oatmeal with fresh fruit and cinnamon and a cup of green tea as your breakfast.

Moving on to lunch, get a smooth of Mankai duckweed, one cup of fruits or vegetables, and unsweetened plant-based milk.

In between, you can also munch on a handful of walnuts, and another cup of green tea.

Lastly, end your day with grilled salmon with cooked spinach, brown rice and a cup of green tea for your dinner.

What are the benefits?

Heart Health

Studies show that following the green Mediterranean diet for six months can lower blood pressure and "bad" LDL cholesterol—two key risk factors for heart disease.

Visceral Fat Reduction

Visceral fat, which accumulates around the abdomen, is linked to various health issues. Research found that the green Mediterranean diet led to double the visceral fat loss compared to the standard version over 18 months.

Environmental Benefits

Reducing meat consumption can significantly lower greenhouse gas emissions. Switching to a green Mediterranean diet can be a meaningful step toward protecting the planet.

Weight loss is one of the most discussed health topics today, with countless strategies promising results. Two approaches that have gained attention recently are the use of Ozempic, a medication designed to regulate appetite and metabolism, and the longevity diet, a mindful, whole-food approach aimed at long-term health benefits. But which is truly more effective for shedding pounds and maintaining overall well-being?

We got in touch with Dr. Pratyaksha Bhardwaj, World Record Holder Dietician and Weight Management Expert, who shared her insights on how both methods work and which might suit different individuals.

What is Ozempic?

Ozempic is a prescription medication that helps regulate appetite by acting on the digestive system and influencing metabolic pathways. Dr. Bhardwaj explains, “Ozempic works quickly because it impacts the hormones that control hunger, making it easier for people to reduce their calorie intake.”

This medication is particularly useful for individuals struggling with obesity, insulin resistance, or difficulty maintaining long-term weight loss. “For people who need rapid results or are starting their weight loss journey, Ozempic can provide a significant boost,” says Dr. Bhardwaj.

However, she also cautions that Ozempic requires medical supervision and carries potential side effects. Without lifestyle changes, there is a risk of regaining weight once the treatment stops.

What is the Longevity Diet?

The longevity diet is a plant-focused way of eating that also includes periods of a fasting-mimicking diet to support long-term health. It encourages meals built around vegetables, fruits, whole grains, legumes, and nuts, while cutting back on red meat, packaged foods, and sugary items. The plan is grounded in scientific research and combines everyday nutritious eating with short stretches of a controlled, low-calorie, fully plant-based diet a few times each year.

As per Everyday Health, the diet centres on mostly plant foods, with plenty of leafy greens, seasonal fruits, whole grains, beans, lentils, nuts, and seeds. Olive oil and other healthy fats are used regularly. Protein comes mainly from plant sources, though a few servings of low-mercury fish may be included each week. It calls for limiting red and processed meats, sweets, and refined grains. Some versions suggest keeping meals within a twelve-hour window, such as between morning and early evening.

Unlike Ozempic, the longevity diet is a long-term, holistic approach to eating. Dr. Bhardwaj describes it as “a diet based on whole foods, mindful eating, timing meals according to your circadian rhythm, and creating sustainable metabolic health.”

While results are slower, the longevity diet promotes cellular integrity, reduces inflammation, balances gut health, and builds lasting healthy habits. “This isn’t a quick fix,” Dr. Bhardwaj notes, “but the benefits extend beyond weight loss, supporting overall health for the long term.”

Which One is Better?

Determining which approach is better depends largely on individual goals, medical history, and lifestyle. According to Dr. Bhardwaj, “Ozempic can provide momentum and jumpstart weight loss, especially for those facing metabolic challenges, but the longevity diet ensures long-term sustainability and better overall health.”

She emphasizes that combining knowledge from both approaches can sometimes be the most effective strategy. “Using Ozempic under medical supervision to get started, while gradually incorporating the principles of a longevity diet, can help people achieve both short-term results and long-term wellness.”

Ultimately, choosing between Ozempic and the longevity diet isn’t about one being universally better than the other, it’s about finding the method that fits your body, lifestyle, and long-term health goals.

One of the challenges neurologists are seeing today is the steady rise in patients who show neurological problems tied to low vitamin B12 levels, especially among people who follow a strict vegetarian diet.

Recent findings from several PubMed studies, along with insights from practicing neurologists such as Dr Priyanka Sehrawat, who trained at the All India Institute of Medical Sciences (AIIMS), Delhi, indicate that people who follow a strict vegetarian diet face a much higher risk of developing vitamin B12 deficiency.

Dr Sehrawat explains that plants do not make vitamin B12 because they have no biological need for it, so a purely plant-based diet often falls short. Research also shows that this deficiency affects vegetarians across all age groups, including children, teenagers, adults and older individuals.

Why Vitamin B12 Matters

Vitamin B12 plays several key roles in keeping the body functioning well. It helps the body form healthy red blood cells, which maintain strong haemoglobin levels. It is involved in the repair and formation of DNA, the genetic framework that guides every cell. Just as importantly, it helps build and maintain the myelin coating around nerves, which allows signals to travel smoothly throughout the nervous system.

In a recent Instagram video, Dr Sehrawat highlighted why strict vegetarians rank among the most susceptible. She reiterated that plants cannot produce vitamin B12 at all. As a result, those who rely only on plant foods may not receive enough of this essential nutrient, and over time the body’s reserves begin to decline.

Why Plant-Based Diets Fall Short in Vitamin B12?

The doctor noted that vegan diets are built almost entirely on plant-based foods, which do not naturally contain enough vitamin B12. This nutrient is produced by bacteria that live in animal tissues and certain fermented foods. Although some fortified items exist, they often fall short of daily needs, especially for people with faster metabolisms or digestive problems that affect absorption.

Vitamin B12: Symptoms you Should Watch Out For

Persistent tiredness and weakness

When B12 levels drop, the body struggles to produce enough red blood cells. Reduced oxygen supply to tissues leads to constant fatigue, even after good rest, and a general decline in stamina.

Numbness, tingling or nerve sensitivity

Because B12 supports the maintenance of the myelin sheath, a deficiency may cause unusual sensations, such as tingling, numbness or heightened nerve sensitivity, especially in the hands and feet.

Memory lapses, mood swings or mental fog

Low B12 levels can affect concentration and memory and may contribute to mood changes or a sense of mental dullness.

Pale skin, shortness of breath, slow healing

Anaemia caused by inadequate red blood-cell production may appear as paler-than-usual skin, difficulty catching your breath during activity, or wounds healing more slowly than normal.

Tips On How Vegetarians Can Stay Safe

To prevent this hidden deficiency, vegetarians may consider the following steps:

• Choose fortified items, such as cereals or plant-based milk with added B12

• Add dairy or eggs, if compatible with their dietary preferences

• Use supplements or oral B12 tablets when food sources are limited

• Go for routine blood tests to monitor B12 levels, particularly if symptoms begin to show

Choosing a vegetarian lifestyle can be meaningful and fulfilling, but good nutrition requires attention. Dr Sehrawat’s reminder makes it clear that although plant-based diets have many benefits, they must be paired with reliable B12 sources to prevent a shortage that could affect long-term health.

Vitamin B12 Deficiency: Diagnosis, Symptoms and Treatment Options

Doctors are now seeing more individuals with low B12 levels who come in with unexplained nerve pain, cognitive decline or constant fatigue. The deficiency tends to progress slowly, which means many symptoms only appear after nerve damage has already started.

The doctor added that a simple blood test can detect the deficiency early enough to avoid long-term damage. Since vitamin B12 deficiency is one of the most reversible neurological conditions, timely supplements taken by mouth or through injections can restore levels and protect nerve function. Recovery may take longer if the deficiency is already severe.

On social media, many influencers mix colostrum powder into smoothies and coffees. Podcast ads promote it with big promises such as stronger immunity, better digestion, weight management, and quicker recovery after exercise. A spokesperson for GNC said in an email that interest in colostrum has surged over the past year.

In the company’s “Anti Trend Report,” colostrum was listed as one of the year’s standout supplement trends. Often nicknamed “liquid gold” for its warm golden colour or described as the body’s “starter kit” for newborns, colostrum plays a vital role in early development. The question many adults now ask is whether colostrum supplements are actually good for them.

What Is Colostrum?

Colostrum is the earliest form of milk produced during pregnancy. It develops in the mammary glands and supports a baby’s first line of defence against illness. If you choose to breastfeed, this is the first milk your baby receives. If breastfeeding is not possible or the baby has trouble latching, colostrum can be expressed by hand. It is rich in protein, vitamins, minerals, and antibodies that help build a newborn’s immunity. Cleveland Clinic notes that its deep golden tone and concentrated benefits have earned it the name “liquid gold.”

What Is Colostrum Made Of?

Colostrum contains a high level of protein with very little fat or sugar. It also carries white blood cells that create antibodies. These antibodies help protect a newborn from infections. Even in small amounts, colostrum is dense with nutrients, so a newborn’s stomach needs only a little to gain its benefits.

What Kind of Nutrients Are in Colostrum?

Colostrum offers a wide range of protective nutrients for a newborn. These include:

• Immunoglobulin A, which is an antibody.
• Lactoferrin, a protein that helps guard against infections.
• Leukocytes, which are white blood cells.
• Epidermal growth factor, a protein that encourages cell growth.

Are Colostrum Supplements Safe to Use?

Most people can take colostrum supplements without trouble, though they are not right for everyone. There are possible concerns, including allergic reactions in people who are sensitive to dairy, the chance of interfering with immune responses in those with weakened immunity, and digestive issues such as nausea or bloating when taken in larger amounts. MD Anderson Cancer Center advises speaking with a healthcare professional before using colostrum, especially if you have existing medical conditions or are pregnant or breastfeeding.

Who Should Be Cautious?

People with milk allergies: Because colostrum comes from dairy, it can cause allergic reactions and should be avoided.

Immunocompromised individuals: Those with weakened immune systems should discuss it with a doctor, as the immune-active components in colostrum may not be suitable for them.

Pregnant or breastfeeding women: These groups should only use colostrum supplements if a doctor recommends it.

Individuals with dairy intolerance: Anyone who reacts to milk or other dairy products should avoid colostrum as well.