how to be healthy – Be Well By April

Dealing with premenstrual syndrome (PMS) can be a real drag. Mood swings, bloating, fatigue, irritability—you name it. If you’re looking for a natural way to take the edge off those pesky PMS symptoms, going vegetarian might just be the ticket. Let’s chat about how ditching meat can help you feel better.

Balancing Hormones the Natural Way

First off, let’s talk hormones. A lot of the trouble with PMS comes down to hormone imbalances. Vegetarian diets are usually packed with fiber, which helps your body get rid of excess estrogen. When your estrogen levels are in check, you’re less likely to deal with those wild mood swings and bloating. Plus, many plant-based foods, like soy and flaxseeds, contain something called phytoestrogens. These natural compounds can help keep your hormones balanced and might make your PMS a little more manageable.

Getting a Nutrient Boost

A big perk of a vegetarian diet is all the vitamins and minerals you’re likely to get. Nutrients like vitamin B6, magnesium, and calcium are known to help with PMS, and they’re abundant in plant-based foods. But there’s a catch: as a vegetarian, you need to make sure you’re getting enough iron and vitamin B12, which are crucial for keeping your energy up and your mood steady. Not getting enough of these can make you feel even more tired and irritable during PMS. So, think about adding some fortified foods or supplements to your diet to cover all your bases.

Fighting Inflammation with Plants

Another cool thing about vegetarian diets is their anti-inflammatory properties. Chronic inflammation can make PMS worse, but eating plenty of fruits, veggies, whole grains, nuts, and seeds can help fight it off. Think of these foods as your allies in the battle against PMS.

Keeping Your Weight in Check

Maintaining a healthy weight can make a big difference when it comes to PMS. Extra body fat can lead to higher estrogen levels, which might ramp up your symptoms. A balanced vegetarian diet can help you keep your weight in check, which means less severe PMS.

Boosting Your Mental Health

Let’s not forget about mood swings and irritability. A balanced vegetarian diet can support your mental health by providing steady energy and essential nutrients. Omega-3 fatty acids, found in things like flaxseeds, chia seeds, and walnuts, are great for mood regulation. They can help reduce feelings of depression and anxiety, which is super helpful when PMS hits.

Making the Switch

If you’re thinking about giving vegetarianism a go to help with PMS, it’s important to plan your meals so you’re getting all the nutrients you need. Focus on a variety of whole foods, and if you’re not sure where to start, a nutritionist can be a great resource.

To wrap it up, a well-planned vegetarian diet can be a game-changer for managing PMS. By helping to balance hormones, boost nutrient intake, reduce inflammation, maintain a healthy weight, and support mental health, going vegetarian offers a natural, holistic approach to easing those monthly symptoms.

So why not give it a try? Your body might just thank you for it!

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Type 2 diabetes is a prevalent chronic condition that affects millions of individuals worldwide. While factors like genetics, lifestyle, and obesity contribute to its development, emerging research has shed light on the significant role of gut health in the onset and management of this metabolic disorder. The intricate relationship between the gut microbiota and type 2 diabetes has become an area of intense scientific investigation. This article aims to explore the link between gut health and type 2 diabetes and understand how nurturing a healthy gut may positively impact diabetes prevention and management.

The Gut Microbiota:

The human gut is home to trillions of microorganisms collectively known as the gut microbiota. These microscopic organisms, including bacteria, viruses, fungi, and other microbes, play a crucial role in maintaining various aspects of our health, including digestion, immunity, and metabolism. The gut microbiota helps break down complex carbohydrates, synthesizes vitamins, regulates the immune response, and influences overall metabolic processes.

Gut Health and Type 2 Diabetes:

Recent studies have revealed that alterations in the composition and diversity of the gut microbiota may contribute to the development of type 2 diabetes. Individuals with type 2 diabetes often exhibit a less diverse and imbalanced gut microbiota compared to those with healthy glucose metabolism. This imbalance, referred to as dysbiosis, is characterized by a higher abundance of pro-inflammatory bacteria and a reduction in beneficial microbes.

Factors Affecting Gut Health and Diabetes:

Diet: A poor diet high in refined carbohydrates, sugars, and saturated fats can negatively impact gut health. Such a diet promotes the growth of harmful bacteria while limiting the growth of beneficial ones, leading to gut dysbiosis.
Obesity: Obesity, a well-known risk factor for type 2 diabetes, has been linked to alterations in the gut microbiota. Studies suggest that obesity-induced changes in the gut microbiota may contribute to inflammation, insulin resistance, and impaired glucose metabolism.
Chronic Inflammation: Chronic low-grade inflammation is a common characteristic of type 2 diabetes. An imbalanced gut microbiota can trigger inflammation, leading to insulin resistance and impaired glycemic control.
Medications: Certain medications, such as antibiotics, can disrupt the delicate balance of the gut microbiota. Prolonged or frequent antibiotic use may lead to dysbiosis, potentially increasing the risk of developing type 2 diabetes.

Promoting a Healthy Gut:

Dietary Modifications: A diet rich in fiber, whole grains, fruits, and vegetables can promote the growth of beneficial bacteria and enhance gut health. Probiotic-rich foods, such as yogurt and fermented vegetables, can also be beneficial.
Prebiotics and Probiotics: Prebiotics are indigestible fibers that serve as a food source for beneficial bacteria. Probiotics, on the other hand, are live microorganisms that confer health benefits when consumed. Both prebiotics and probiotics can help restore and maintain a healthy gut microbiota.
Regular Physical Activity: Engaging in regular physical activity has been shown to positively influence gut health and glycemic control. Exercise helps improve the diversity of the gut microbiota and reduces inflammation.
Stress Management: Chronic stress can disrupt the balance of the gut microbiota. Incorporating stress management techniques such as meditation, yoga, or mindfulness practices can promote a healthy gut and help manage type 2 diabetes.

Understanding the intricate relationship between gut health and type 2 diabetes is vital in the quest for effective prevention and management strategies. A growing body of evidence suggests that nurturing a healthy gut microbiota through dietary modifications, regular exercise, and stress management may positively impact metabolic health and reduce the risk of developing type 2 diabetes. By focusing on maintaining a diverse and balanced gut microbiota, individuals can take proactive steps towards better health outcomes and improved glycemic control.

See the full-length interview with WellnestGlobal podcast here!

April Federico is a certified nutritionist and gut health consultant with concentrations in hormone health and type 2 diabetes.

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