Q: I listened to my doctor about adopting a plant-based diet … and I’ve gained weight and my Type 2 diabetes is much harder to control. What is going on? — Phil R., Ann Arbor, Michigan
A: It sounds like you (along with a lot folks who adopt a plant-based diet) don’t understand that just because something is plant-based, that doesn’t make it healthy. I’d guess you’re eating highly processed vegetable-based foods like chips, bagels, fries, cheesy pasta dishes, sugar-added desserts, sweetened beverages and salty prepared foods. That sort of a menu can add pounds as it fuels chronic inflammation, disrupts glucose regulation and shortchanges you on essential nutrients. According to the American College of Cardiology, an unhealthy vegetarian diet increases your risk of developing Type 2 diabetes and dying from cardiovascular disease.
When I recommend ditching red and processed red meats, excess saturated fats and foods with added sugars in favor of a plant-based diet, I’m suggesting you start eating whole fruits and vegetables (seven to nine servings a day) and lean proteins from legumes and 100% whole grains. I also recommend fatty fish like salmon and skinless chicken. And if you opt for a vegetarian or vegan diet, it’s important to make sure you’re getting (through fortified foods and supplements) enough protein, B12, riboflavin, iron, zinc, calcium, and omega-3 fatty acids.
Work with a nutritionist to shape a healthy plant-based diet that works for you. It’s also smart to start a walking program that gets you headed to 10,000 steps a day (or the equivalent). Your body will love the power it gets from your healthier diet and as you build muscle, you will change how you metabolize glucose and burn calories. Then you will be able to achieve a healthy weight, control your blood sugar and lousy LDL cholesterol levels, and achieve a younger ActualAge.
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Q: Lately, I’m feeling kind of anxious. I don’t think it’s a full-blown anxiety disorder, but I need to calm down. Suggestions please! — Kaytlin S., Minneapolis
A: In order to be sure that your current level of anxiety is not related to a diagnosable anxiety disorder, you want to see if you can identify specific causes. What we might call normal anxiety is triggered by a specific stressor (like an upcoming job interview or worry about money). Anxiety disorders, on the other hand, can cause nervousness without there being an identifiable cause.
Research has shown that there are many effective ways to dispel wound-up, fretful feelings:
— A study in the British Journal of Sports Medicine finds aerobic exercise may be the most effective way to relieve depression and anxiety, but all exercise is beneficial and the benefits are on par with or better than medication or talk therapies. Why? Exercise boosts brain neurochemicals like serotonin and GABA that ease tension and worry. It also enhances executive functioning, which allows you to be more resilient.
— Spending 120 minutes a week in nature eases anxiety, according to the American Heart Association. If you combine that with exercise, you really get a mood boost.
— Social interaction and friendships also ease depression and boost your ability to deal with stressors.
— Mindfulness meditation is beneficial. The TAME study found that it eased anxiety as well as the anti-anxiety medication Lexapro. To get started, check out Cleveland Clinic’s article at health.clevelandclinic.org/what-is-mindfulness. Or use the stress management program at 4YOUngevity.com.
— Chronically anxious brains are about 8% lower in choline in the prefrontal cortex, a region involved in emotional regulation. Researchers suggest that boosting intake of choline, a vitamin-like essential nutrient, may help. It’s found in soybeans, cod, chicken breasts, kidney beans, yogurt and wheat germ. An adequate intake is 550 milligrams daily for men; 425 milligrams for women.
For more help easing anxiety, check out my books, “The RealAge Workout” and “YOU on a Diet.”
Health pioneer Michael Roizen, M.D., is chief wellness officer emeritus at the Cleveland Clinic and author of four No. 1 New York Times bestsellers. Check out his latest, “The Great Age Reboot: Cracking the Longevity Code for a Younger Tomorrow,” and find out more at 4YOUngevity.com. Email your health and wellness questions to Dr. Mike at [email protected].
King Features Syndicate
