With so many regions and practices around the world, five areas can help teach people ways to better their overall health. These areas have even shown ways to help you live longer. These regions are called Blue Zones.
Blue Zones, as they are dubbed by Dan Buettner, author of the book The Blue Zones Solution, are areas in the world with the highest longevity. People in the Blue Zones reach the age of 100 at a rate 10 times the average in the United States. These five areas were identified by Buettner for their longevity associated with both their diet and lifestyle:
Ikaria, Greece
Sardinia, Italy
Nicoya, Costa Rica
Okinawa, Japan
Loma Linda, California
Despite Blue Zones being located all over the world and their inhabitants living in very different cultures, nine commonalities were found between these groups of long-lived people. By trying to adopt these nine lessons from the world’s oldest and healthiest people—the Power of 9 as Buettner labeled them—we can hopefully create positive change in our own lives.
Move naturally
Have purpose
Downshift
80% rule
Plant based
Wine at 5
Right tribe
Loved ones first
Belong
Ways to Incorporate the Power of 9 into Everyday Life
Find your purpose in life and commit to it to support a longer, happier life
Volunteer at a local community group to support what you enjoy
3. Downshift
Be mindful at mealtimes and allow time to rest and digest
Prioritize sleep by aiming for 7-9 hours per night
Go outside to enjoy nature and get sunshine, which helps produce vitamin D3
Aim for more of a relaxed pace of life without stress
4. 80% Rule
Practice Hara Hachi Bu, a Japanese eating practice of mindfully eating until you’re 80% full
Take your time at meals and enjoy them with friends and family
5. Plant Based
Choose whole foods from the earth and limit processed foods
Limit meat by eating one serving a week comparable to the size of a deck of cards
Favor fish and choose from the middle of the food chain for less mercury; avoid large predator fish such as shark, mackerel and tilefish
Have two ice cube sizes of dairy a few times a week, primarily from goats and sheep
Have an egg every other day for a good source of protein
Eat at least one cup of cooked beans daily for fiber and protein
Eat a handful of nuts daily
Choose heart-healthy oils, such as avocado and olive oil, for cooking and salad dressing
Eat no more than 1/4 of your plate in bread and when you do, choose whole grain or sourdough
Slash sugar in your diet and use natural sweeteners such as honey or agave
Avoid beverages with added sugar; instead opt for sparkling water, tea or water
6. Wine at 5
Primarily red wine for the benefits of the resveratrol
Enjoy a glass with friends and family during mealtimes
For those who don’t drink, there is no research to start drinking any alcohol
7. Right Tribe
Spend time laughing, being social and playing games with family and friends
8. Loved Ones First
Keep your family close and live in extended family units if that works for you
Commit to a life partner, which can add three years to your life expectancy
Grandparents can help care for the grandchildren, adding to a sense of purpose
9. Belong
Join a community with common interests to feel connected
Engage in conversations with coworkers and friends
Be open to new experiences
In addition, learning how to manage your stress can benefit your longevity. Here are tips to better manage your stress:
Choose foods high in omega-3 fatty acids to provide antioxidant support such as salmon, chia seeds and walnuts
Eat foods high in magnesium to help muscles relax; examples: avocado, banana, broccoli and spinach
Consider trying herbs such as ashwagandha (nutritional supplement), lemon balm (tea) and chamomile (tea)
Enjoy time with friends and family by dining together and playing games
The Blue Zones offer you valuable insights into how diet and lifestyle can influence longevity. Following a more plant-based diet with an emphasis on whole foods versus processed is a good place to start. Next, consider focusing on the social aspects of finding community and volunteering for a cause you believe in. Genetics may play a role in longevity, but you can have a say and choose to incorporate the Power of 9!
Bread is a staple in many diets around the world, but not all bread is created equal. Among the most common options is whole wheat bread, often considered the healthier choice compared to white bread. However, there’s ongoing debate about whether whole wheat bread can contribute to weight gain. It’s hard to tune out the noise and decide what’s true.
If you enjoy having a slice of whole wheat bread or two, rest assured it’s not the bread that’s causing weight gain. However, eating excess bread—or any food in excess quantities—may push a person over the amount of calories their body actually needs and create weight gain. Also, it’s important to understand the role of refined carbohydrates in weight management and how they compare to whole grains, particularly in the context of bread.
The Role of Refined Carbohydrates in Weight Gain
Refined carbohydrates are found in a variety of foods, including white bread, pastries and many processed snacks. The process of removing carbs from bread strips away most of the fiber, vitamins and minerals, resulting in a product that is calorie-dense and nutritionally poor.
When consumed, refined carbs are quickly broken down into glucose, leading to rapid spikes in blood sugar levels. This sudden surge triggers the release of insulin, a hormone that helps store glucose as fat if it’s not immediately used for energy. Over time, frequent consumption of refined carbohydrates can lead to insulin resistance, a condition that impairs the body’s ability to manage blood sugar. Insulin resistance can contribute to weight gain and increase the risk of developing type 2 diabetes.
Whole Wheat Bread vs. Refined Bread
Whole wheat bread is made from flour that contains the entire wheat kernel with its natural fiber, vitamins and minerals. This composition gives it a higher fiber content than white bread, which is made from refined flour. Fiber plays a critical role in weight management by slowing digestion, promoting satiety and helping regulate blood sugar levels.
Whole wheat also has a lower glycemic index, which refers to the effect food has on blood sugar. Compared to white bread, whole wheat causes a slower, more gradual rise in blood sugar. This steadier increase reduces the likelihood of insulin spikes and helps maintain energy levels longer, which can prevent overeating later in the day.
Evidence Supporting Whole Grain Diets
Numerous studies have investigated the health benefits of whole grains, including their impact on weight. A 2012 study from The Journal of Nutrition explored the effects of replacing refined grains with whole grains in the diet. Over 12 weeks, participants who consumed whole grains showed a significant decrease in both body weight and body fat, particularly around the abdomen. The study attributed these results to the high fiber content of whole grains, which likely contributed to greater feelings of fullness and reduced overall calorie intake.
A 2024 study published in the journal Nutrients examined the effects of whole grains on weight and fat distribution. The researchers found individuals who consumed whole grains regularly had lower body mass indexes (BMI) and less abdominal fat than those who consumed fewer whole grains. The study also noted higher whole grain intake was associated with reduced overall fat mass, particularly visceral fat, which is linked to higher risks of chronic diseases such as heart disease and diabetes.
Another study, a meta-analysis published in BMC Cardiovascular Disorders in 2020, focused on the impact of whole grains on cardiovascular risk factors in overweight and obese adults. The findings suggest a diet rich in whole grains is linked to a slight reduction in body weight and LDL (“bad”) cholesterol levels, as well as a decrease in inflammatory markers such as C-reactive protein. While the effect on body weight was modest, the overall health benefits, particularly for cardiovascular health, were clear, reinforcing the importance of whole grains in the diet.
How to Include Whole Wheat Bread in Your Diet
Despite the benefits of whole grains, not all bread labeled “whole wheat” or “whole grain” is created equal. The key to choosing truly whole grain bread lies in understanding labels and ingredients.
When selecting which bread to buy look for 100% whole wheat on the package or look for the whole grain stamp to help you ensure you’re getting whole grains.
The amounts of whole grains recommended per day differ by age and gender. But in general, the recommendations are:
Men, 30+ years old: 3.5-5 oz. /day
Women, 30+ years old: 3-3.5 oz./day
A one-ounce equivalent of grains is:
1 slice of whole wheat bread
1 cup of ready-to-eat cereal
1/2 cup brown rice
Below are Nutrition Facts labels to help you compare whole wheat bread to white bread. The whole wheat bread (left) contains more fiber than the white bread (right). On the ingredients list you want whole wheat flour listed as the first ingredient. Be cautious of terms such as “multigrain” or “wheat” without a percentage listed as they are likely partially made with refined white flour.
Another ingredient to watch for is added sugars, often used to improve the taste and texture of whole wheat bread. High amounts of sugar can counteract some of the health benefits of whole grains by adding unnecessary calories and contributing to blood sugar spikes. Ideally, a good whole wheat bread will have little to no added sugars.
Look for breads that have a high fiber content—at least 2-3 grams of fiber per slice. This ensures you’re getting bread that not only provides whole grain nutrition but also contributes to your daily fiber intake, helping you stay full and satisfied.
Meal Ideas Incorporating Whole Wheat Bread
Avocado Toast
1 slice whole wheat bread, toasted
1/3 avocado, smashed on top of bread
1 egg, cooked in olive oil and placed on top of bread with avocado
Calories: 235 Protein: 10 g Carbohydrates: 18 g
Simple Turkey Sandwich
2 slices whole wheat bread
3 oz. turkey deli meat
1 slice tomato
1 leaf romaine lettuce
2 tsp. Dijon mustard
1 slice 2% milk cheddar cheese
Calories: 295 Protein: 28 g Carbohydrates: 29 g
Key Points
Whole wheat bread, when chosen wisely, can be a part of a healthy diet that supports weight management. Unlike refined carbohydrates found in white bread, whole wheat bread provides essential nutrients and fiber that help regulate blood sugar levels and promote satiety.
Paying attention to ingredient labels when selecting whole wheat bread and understanding the ingredients can help you make the best choice for your health. Ultimately, incorporating whole grains such as whole wheat bread into a balanced diet can contribute to overall well-being without the fear of weight gain.
When it comes to nutrition, we often focus on what we eat—whole grains, proteins, fats and sugars—but recent research suggests the order in which we consume these foods may also play a critical role in our health. This concept, known as food sequencing, is gaining attention for its potential impact on blood sugar levels, which are linked to the risk of developing type 2 diabetes and other metabolic conditions.
Understanding Food Sequencing
Food sequencing involves consuming diverse types of foods in a specific order during a meal to manage the body’s glycemic response—the rise in blood glucose levels following food intake. The theory behind food sequencing is that starting with foods that have a low glycemic index (GI), such as a non-starchy veggies, nuts, beans/lentils, whole grains or proteins, can slow the absorption of carbohydrates that are eaten later in the meal. This leads to a more gradual increase in blood sugar levels, rather than a sharp spike.
The Dangers of Blood Sugar Spikes
Blood sugar spikes occur when glucose is rapidly absorbed into the bloodstream after consuming high-GI foods, such as refined carbohydrates and sugary drinks. These spikes can be harmful over time as they place a significant burden on the body’s ability to regulate glucose. When the pancreas struggles to produce enough insulin to manage these spikes, it can lead to insulin resistance—a key factor in the development of type 2 diabetes.
Chronic blood sugar spikes can also cause inflammation and damage to blood vessels, increasing the risk of cardiovascular disease. Frequent spikes followed by sharp drops in blood sugar can lead to energy crashes and increased hunger, creating a cycle that contributes to overeating and weight gain.
The Impact of Food Sequencing on Blood Sugar Levels
A 2022 study by Japanese researchers highlighted the benefits of food sequencing in controlling post-meal blood sugar levels. The study found participants who consumed vegetables and protein before carbohydrates had significantly lower blood sugar levels after meals compared to those who ate carbohydrates first. This simple change in eating order led to a reduction in the overall glycemic response offering a promising strategy for managing blood sugar levels in individuals at risk for type 2 diabetes.
Foods That Cause Blood Sugar Spikes
Certain foods are notorious for causing rapid increases in blood glucose. These include:
Refined grains: White bread, white rice and pasta made from refined flour are quickly broken down into glucose in the body, leading to spikes.
Sugary foods: Candies, pastries and sodas contain excessive amounts of simple sugars that are rapidly absorbed into the bloodstream.
High-GI fruits: While fruit is healthy, fruits such as watermelon and pineapple have a higher glycemic index and can cause quick rises in blood sugar. Note that these fruits are still packed with beneficial nutrients.
On the other hand, low-GI foods, such as non-starchy vegetables, whole grains, legumes and proteins, are digested more slowly. Slower digestion leads to a steadier release of glucose into the bloodstream.
The Role of Dietary Fiber in Blood Sugar Control
Dietary soluble fiber, particularly soluble fiber found in foods such as oats, legumes and many vegetables, plays a crucial role in managing blood sugar levels. Fiber slows the digestion and absorption of carbohydrates, which helps prevent the rapid rise in blood sugar. This is why consuming fiber-rich foods first, as part of a food sequencing approach, can be beneficial.
When fiber is consumed before high-GI foods, it forms a gel-like substance in the digestive tract that slows the passage of food. This not only delays glucose absorption but also promotes a feeling of fullness, which can help with weight management.
An Example of Food Sequencing
To put food sequencing into practice, consider a balanced meal with a focus on the order in which you consume each component. Here’s an example:
Meal: Grilled chicken, mixed vegetable salad, quinoa and a slice of whole grain bread
Start with the salad: Begin the meal with a mixed vegetable salad, containing leafy greens, tomatoes, cucumbers and a light vinaigrette. The fiber from the vegetables and healthy fats from the dressing will help slow the absorption of glucose from the rest of the meal.
Eat the protein: Next, move on to the grilled chicken. The protein further slows digestion and helps stabilize blood sugar levels.
Consume the carbohydrates: After the vegetables and protein, eat the quinoa and whole grain bread. Since the body is already processing the fiber and protein, the carbohydrates will be absorbed more slowly, preventing a sharp increase in blood sugar.
By following this order, you can enjoy a variety of foods while minimizing the impact on your blood sugar levels. This approach is not only beneficial for those with existing metabolic concerns but can also be a proactive strategy for anyone looking to improve their overall health.
Takeaways
The order in which we consume food can significantly influence our blood sugar levels and overall health. Food sequencing, particularly starting with fiber-rich vegetables and proteins before carbohydrates, offers a practical way to manage blood glucose levels and reduce the risk of type 2 diabetes.
As supported by the 2022 study on dietitian-led nutrition therapy, this approach is an effective tool for enhancing metabolic health. By understanding the impact of different foods on blood sugar and strategically planning the sequence of your meals, you can take a simple yet powerful step toward better health.
According to the American Cancer Society, more than 2 million Americans are expected to be diagnosed with cancer in 2025. At least 42% of these cases are linked to modifiable risk factors such as:
Excess body weight
Alcohol consumption
Poor nutrition
Physical inactivity
Smoking
When it comes to implementing habits that decrease the risk of chronic diseases such as cancer, you may consider modifying any of these lifestyle factors to set yourself up for a longer, healthier life.
Many foods, food groups and diets are studied for their anti-cancer effects related to specific plant chemicals and/or fiber content present. A vast array of plant chemicals in combination work to mitigate damage done by inflammation in the body. Oxidative stress can lead to chronic inflammation, which damages the cells and tissues and is shown to increase the risk of chronic diseases including:
Alzheimer’s disease
Arthritis
Cardiovascular disease
Cancer
Diabetes
Depression
Oxidative stress occurs naturally; however, you can help defend against subsequent inflammation by living a healthy lifestyle. One avenue is a healthy nutrition plan, where food groups—fruits, vegetables and healthy fats—help reduce oxidative stress and inflammation. You can also limit pro-inflammatory foods such as refined carbohydrates, fried foods, sugar-sweetened beverages, red and processed meats, stick margarine, shortening, lard and alcohol.
Much of the research points to a similar sentiment: a high intake of plants is one of the most powerful choices you can make to reduce cancer risk. This can be accomplished through more than one dietary pattern, and one of the most evidence-based options is the Mediterranean diet. Not only will this impact your cancer risk, but it will help support your longevity and overall well-being! Begin reducing your cancer risk and overall risk of disease by eating more of the foods listed below.
Fruits: According to the American Institute for Cancer Research, there is probable evidence that fruit and non-starchy vegetables decrease the risk of cancer. Each fruit has its own unique mix of antioxidants. Try to include:
Berries
Cherries
Citrus
Apples
Grapes
Watermelon
Apricots
Grapefruit
Tomatoes
Pomegranate
Plums
Peaches
Papayas
Avocados
Rather than supplementing with a single antioxidant, it is best to get your antioxidants through a variety of foods. Try incorporating fruit as a regular part of your snack routine or as a sweet way to finish your meals.
Vegetables: We know no single food can prevent cancer on its own, but vegetables are one of the most well-studied when it comes to their anti-cancer benefits. Variety is key as each vegetable has unique anti-inflammatory capabilities. Cruciferous vegetables, such as broccoli, cabbage, Brussels sprouts and cauliflower, are especially full of antioxidants.
Keep in mind that the cooking method you use matters. Steaming your vegetables retains the highest amount of nutrients. Minimize burning or grilling your vegetables as this can increase carcinogens and decrease nutrient availability. Increase the antioxidants in your food when cooking by flavoring your food with ingredients such as onion, shallots and capers.
Nuts: When it comes to nuts, each has its unique anti-inflammatory benefits and all can be great snack options! Try incorporating walnuts, almonds, pistachios and hazelnuts into your weekly routine, but remember variety is still most important. If you don’t enjoy nuts on their own, try adding them to Greek yogurt, cottage cheese, cereal or salad. Nut butter is another option—great for dipping your fruit in, spreading on toast and adding in smoothies.
The recommended portion of nuts is ¼ cup (or one ounce), which provides 200 calories. If you aim to lose weight, be conscious of portion size to support your weight loss goals.
Olive oil: This healthy fat is rich in polyphenols that mitigate the effects of oxidative stress in the body. Buy extra virgin olive oil in an opaque container and store it in a dark, cool place to prevent oxidation. Select an amount you can use in two to three months after opening to retain freshness and optimize nutritional value. Use olive oil on top of salads, sandwiches, bread, toast and even baked potatoes.
Spices: Last but not least, spices are a wonderful way to bring out the flavor in your food while packing an antioxidant punch. In particular, turmeric has been studied for its role in the inflammatory process due to its curcumin component. To get the most amount of curcumin from your turmeric, consider taking a supplement made up of turmeric extract as a majority, rather than ground turmeric. Other than turmeric, black pepper and chili pepper are two spices to add to your routine to increase the cancer fighting capacity of your foods.
Navigating how to implement these changes in an individualized and realistic manner can feel like a large task. Schedule a nutrition consultation with a Cooper Clinic registered dietitian nutritionist to create sustainable health habits that work for you. Having support is one of the best ways to experience long-term success in your health journey! For more information, call 972.560.2655 or visit cooperclinicnutrition.com.
The U.S. Department of Agriculture reported a 5.8% food cost increase in 2023 and a predicted increase of 2.2% in 2024. With higher food prices, a trip to the grocery store can become stressful especially when shopping on a budget. Many shoppers believe purchasing healthier options is expensive and a higher bill can lead shoppers to look for cheaper alternatives, which may be ultra-processed foods. Choosing healthy food doesn’t have to hurt your wallet when you know what type of products to purchase and when.
Tips for Healthy Eating on a Budget
When preparing meals for the day or week, try to make them balanced by including fruits, vegetables, grains, dairy or dairy-free alternatives and lean proteins.
Plan ahead. Think of recipes you want to prepare throughout the week and make a list of ingredients. Using a list while grocery shopping can help you be more intentional with what you put in your cart. Often, without a list, we select food and products that were not planned for. It’s also helpful to inventory what you already have at home to prevent buying extra items. Another strategy when planning is shopping around online and looking at the surrounding grocery stores for pricing differences, weekly ads and coupons.
Keep it simple. Recipes with a large amount of ingredients can get costly and may cause food to go to waste. Planning versatile recipes can help use the same ingredients in different ways and avoid waste.
Buy in bulk. Buying in bulk typically costs less per ounce or pound. When purchasing meat products, find the lowest cost per pound to get the most out of your purchase and freeze what you don’t need for later.
Consider canned and frozen produce. Canned fruit or fruit cups are a good alternative to purchasing fresh fruit. Be sure to choose ones that are packed in 100% fruit juice instead of syrup. These products also tend to be cheaper and have a longer shelf life. Buying frozen fruit and vegetables is another alternative that can last longer than fresh produce. Low-sodium canned vegetables can also be used to replace fresh veggies.
Shop in-season ingredients. Buying in-season produce and ingredients often costs less and they are at their peak flavor.
Expand your protein options. Meat, poultry and fish can be expensive. Consider items such as canned tuna and chicken that have a longer shelf life and may be less expensive. Eggs, canned beans and lentils can be a more cost-effective way to include protein in your meals.
Compare family-size dairy products to individually packaged options. Individual yogurts and cheese can be convenient for on-the-go but not so easy on the wallet. Purchasing a family size yogurt tub gives you more product for less money. Another way you may save money is instead of buying shredded cheese, buy a block of cheese and grate it yourself.
Reduce waste. Reducing the amount of food waste you have at the end of the week can help save costs. Freeze fresh produce at the end of the week and reuse it in smoothies or cook it at a later time. When purchasing dairy and meat products, pay attention to expiration dates. Choose the farthest date out to ensure the product is used before it goes bad.
Healthy eating doesn’t need to break the bank, and following these tips can help create your next delicious meal. For healthy meals ideas, check out our featured recipes in our Health Tips section.
Article provided by Jessica Collette, Dietetic Student at The University of Oklahoma, and Cooper Clinic Nutrition.
Holidays are all about bringing families and friends together, celebrating and of course, enjoying delicious food. So, as you dive into the holiday season, it is helpful to consider healthy eating tips and alternatives, focusing on plant-based foods. Emphasizing plant-forward holiday eating means prioritizing foods that mainly come from plants. This includes:
Fruits
Vegetables
Nuts
Seeds
Oils
Whole grains
Legumes
Beans
It doesn’t mean you have to give up dairy or meat but encourages you to be more intentional in incorporating more plant-based foods into your diet as they have numerous health benefits.
According to a study from Strategic Market Research in 2023 that studied about 100,000 American homes, 67% of U.S. citizens believe plant-based foods are healthier compared to animal-based foods. Additionally, 42% of them plan to eat more plant-based foods in the future. During the holidays, not only will this provide healthy and nutritious options, but it will also ensure you feel your best while still enjoying all the festivities. The key is to find a balance and make mindful choices so you can celebrate without regressing in your health goals.
Incorporate more plant-based foods into your holiday meal’s using the following tips.
1. Prioritize veggies as your biggest serving. Fill half your plate with vegetables. Think of Brussels sprouts, side salads, asparagus, broccoli, cauliflower, green beans, etc. These veggies can be roasted, steamed or even raw, adding a variety of textures and flavors to your meal.
2. Incorporate plant-based protein sources.
Use plant-based protein sources such as beans, lentils, seitan (a plant-based protein made from wheat gluten) and tofu, making them a quarter of your plate. These foods can be incorporated into casseroles, soups, loaves or your own creative holiday-themed dishes. A baked lentils casserole can be a hearty and satisfying main dish, while sides could include a chickpea salad. Dry roasted chickpeas and edamame make for delicious toppings, whether you are adding them to dishes or serving them as appetizers.
3. Go for whole grains and starchy vegetables.
Instead of using refined grains, choose whole grains such as:
Quinoa
Brown Rice
Whole Wheat Pasta
In addition, starchy vegetables such as sweet potatoes, corn, peas and winter squash provide important nutrients. Whole grains and starchy vegetables also help you feel fuller longer. A quinoa and vegetable pilaf or whole grain bread stuffing can be excellent additions to your holiday table. Also, try this sweet potato casserole with brown sugar and pecans for a side dish. When preparing the vegetables, use olive oil instead of butter as a healthier option.
4. Switch from high-fat dairy to low-fat non-dairy alternatives.
High-fat dairy products are high in saturated fat and calories, so swapping them out for non-dairy products that are high in protein and low in fat is beneficial. For example, use soy milk in soups, mashed potatoes or pies and cakes. Or try Greek-style plant-based yogurt for making dairy-free dips, creamy dressings and toppings for desserts. Other ideas include pea milk, almond milk, oat milk and soy yogurt. It is important to note you should avoid coconut yogurt because it is usually high in saturated fat.
By following these tips, you can enjoy a festive holiday season without compromising your health goals. Embrace the opportunity to incorporate more plant-based foods to make your holiday meals both delicious and nutritious and carry these healthy habits with you all year long and beyond!
Find more healthy recipes for any season on our Health Tips page. For personalized nutrition guidance, schedule a nutrition consultation with a Cooper Clinic registered dietitian nutritionist. Visit cooperclinicnutrition.com or call 972.560.2655.
Article provided by Sarah Haakenson, dietetic intern at Oklahoma State University and Cooper Clinic Nutrition.
Polycystic ovary syndrome (PCOS) is the most common female hormonal/reproductive and metabolic disorder affecting 5 million women in the United States. A highly underdiagnosed and undertreated syndrome, many women are not aware they have it. There’s no cure for PCOS, but it can be managed with positive lifestyle changes:
Healthy eating patterns
Physical activity
Sleep and stress management
In some cases, medications and supplements
PCOS and a woman’s health
PCOS can affect many areas of a woman’s life in various stages of her lifespan. Symptoms of PCOS are brought on by elevated levels of androgens, male hormones. Though women make these hormones in small amounts, when produced in higher levels than normal, it can lead to many symptoms. If detected and treated early, there is a better chance these symptoms can be managed. Symptoms may include:
Irregular periods
Acne
Male pattern hair loss
Excessive hair growth on the face and/or body
Difficulty losing weight
Acanthosis nigricans (darkening and thickening of the skin related to insulin resistance)
Gastrointestinal issues
Sleep disturbances
Eating disorder
Infertility
High blood pressure and cholesterol levels (may lead to cardiovascular disease)
Insulin resistance (related to elevated insulin levels and may lead to elevated blood sugars)
Women with PCOS are at a two times greater risk of experiencing a heart attack or stroke and four times more likely to develop type 2 diabetes. Issues can exist independent of a woman’s body weight or body mass index (BMI), but early and ongoing treatment may help prevent this plethora of conditions.
Treatment for PCOS
Healthy nutrition approaches: While there is no one best eating pattern for PCOS, research has shown a statistically significant improved control of risk factors associated with insulin resistance and blood sugars when following a Mediterranean approach, which is anti-inflammatory. The core elements include high fiber, unprocessed carbohydrates making up about 50% of total calories, foods:
Whole grains
Legumes/beans
Fruits
Starchy and non-starchy vegetables
Primary proteins include:
Lower fat dairy
Fatty fish high in omega-3 such as salmon and tuna
Lean meats such as chicken and turkey breast
Red meat less frequently
This eating pattern includes regular intake of healthy fats from olive and avocado oil, avocados, nuts and seeds.
Consistent, enjoyable physical activity: The exercise recommendations for PCOS are no different than the general guidelines for Americans, which include 150-300 minutes a week of moderate-intensity aerobic exercise and two to three days a week of resistance training. Muscles clear 80% of circulating glucose, decreasing insulin requirements and improving blood sugar. Limiting sedentary time is important so it’s best to select activities that are enjoyable and therefore more likely to be done consistently.
Medications and/or supplements: Birth control pills are often the first line of treatment to help regulate menstruation and acne. To help regulate insulin and control blood glucose levels, Metformin may be used. Biological Trace Element Research reports women with PCOS may need additional supplementation if they are deficient in vitamin D, magnesium, zinc and copper.
Sleep health: A study from Gynecological Endocrinology found sleep disturbances are 20% higher in women with PCOS. Thirty five percent of women with PCOS also suffer from obstructive sleep apnea, independent of their BMI. Sleep disorders increase one’s risk for infertility and are also associated with higher blood pressure and insulin resistance. It’s important to assess sleep health and obtain treatment, if needed.
Manage stress: Mental health can be a challenging issue for women with PCOS. Research shows lifestyle treatment using mindfulness and stress management techniques, including cognitive behavioral therapy, have been shown to improve body image, mood and reduce depression, which in turn has a positive impact on both metabolic and reproductive health.
If you or someone you know is living with PCOS, following these lifestyle guidelines may help improve symptoms and risks associated with the health condition. For more information and professional guidance to help you successfully adopt healthier habits to best manage PCOS, schedule a nutrition consultation with a Cooper Clinic registered dietitian nutritionist. Visit cooperclinicnutrition.com or call 972.560.2655.
Women: Risk of breaking a hip due to osteoporosis = risk of breast, ovarian and uterine cancer combined
Men: Ages 50+ are more likely to break a bone due to osteoporosis than get prostate cancer
While osteoporosis is not a normal part of aging, unfortunately it’s a common condition with debilitating effects.
Studies suggest approximately one in two women and up to one in four men ages 50 and older will break a bone due to osteoporosis.
Seven in 100 osteoporosis-related fractures that occur in the U.S. annually are hip fractures and are especially serious.
Approximately half of older adults who have experienced a hip fracture require help to walk afterwards.
20% of seniors who break a hip die within one year from either complications related to the broken bone itself or the surgery to repair it.
Many people require long-term nursing home care after a hip fracture.
What is osteoporosis? The literal meaning is “porous bone.” Osteoporosis is a bone disease that occurs when either the body loses too much bone, or the body makes too little bone, or both. As a result, bones become weak and may break due to a fall, or in severe cases, from sneezing, a cough, a minor bump or simply a twist of the body.
What is osteopenia? As a person ages, bone density can naturally decrease. Osteopenia refers to having low bone density when compared to others of the same age. While osteopenia does not usually cause symptoms, it may increase the risk of developing osteoporosis.
How do you know if you have osteopenia or osteoporosis? Health care providers most commonly assess bone health with a bone density test that measures mineral content (such as calcium) within your bones. The primary method for this assessment is Dual-Energy X-ray Absorptiometry or DEXA. All women age 65 and older and all men age 70 and older should have a bone density test. Your health care provider may suggest having a DEXA scan sooner if you have a family history of osteoporosis, or have other conditions that can cause bone loss, or are age 50 or older and have had a broken bone.
How can I prevent osteopenia and osteoporosis? Calcium and vitamin D are the two most important nutrients for bone health. Calcium is an essential nutrient needed for life. Beyond building bones and keeping bones healthy, calcium enables your blood to clot, your muscles to contract and your heart to beat. Approximately 99% of the calcium in your body is found in your bones and teeth.
Every day, you lose calcium through your skin, urine and feces. Your body cannot make its own calcium. That is why it is crucial to get enough from the foods you eat. When you don’t get the calcium your body needs, it’s taken from your bones. In other words, your bones get robbed of this essential calcium, leaving an imbalance like an overdrawn checking account. This imbalance is what can cause your bones to become weak and easier to break.
Vitamin D is a fat-soluble vitamin and plays a dual role in protecting your bones, both by helping your body absorb calcium and by supporting muscles needed to avoid falls. Children need vitamin D to build strong bones and adults require it to keep their bones healthy and strong.
How much calcium and vitamin D do I need?
It’s recommended to not exceed 1,500 mg of calcium per day from food and supplements.
Calcium-fortified beverages such as orange juice and calcium-fortified plant-based milk alternatives such as almond, oat and soy typically provide 300-470 mg per 8 fluid oz. serving. When consuming beverages fortified with calcium, shake the contents before serving as the calcium content can settle to the bottom of the container.
Will I need to take a supplement to meet my calcium needs? Always focus on food first to obtain calcium. If you are not able to consistently meet your calcium needs, then a calcium supplement may help you fill in the gap.
Calcium is best absorbed when taken in amounts of 500-600 mg or less. The two most common types of calcium supplements:
Calcium Citrate: Take with or without meals or at bedtime; this form is less likely to cause gas or constipation
Calcium Carbonate: Take with meals for better absorption; important to obtain adequate fluid and fiber as may be constipating
What are good food sources of vitamin D?
Will I need to take a supplement to meet my vitamin D needs? Vitamin D occurs naturally in very few foods. Fortified foods provide most of the vitamin D obtained through diet. Cooper Clinic recommends a minimum daily intake of 25-50 mcg/1,000-2,000 IU vitamin D3. Vitamin D supplements are likely necessary to obtain these ranges.
Tip: To optimize your ability to absorb the vitamin D in a multivitamin or in a vitamin D supplement, take with a meal. Fat content in foods maximizes your ability to absorb vitamin D. Weight-bearing exercise such as tennis, dancing and gardening also supports strong bones.
Navigating the supplement world can feel like a full-time job. Nutritional supplements come in a variety of forms including food, liquids, tablets, softgels, capsules and powders. A study from the Journal of the Academy of Nutrition and Dietetics shares, “in the United States [nutritional supplements] is a billion-dollar industry estimated to include more than 50,000 products in various forms.” Evidence from the National Institutes of Health shows a large number of adults and children in the U.S. take one or more vitamins or other dietary supplements daily.
It’s always important to continue to stay active and choose a food-first approach to support your nutrition. When we fall short of certain vitamins and minerals, knowing how to make an informed choice about supplements may better support you staying adequately nourished.
Understanding Supplement Facts Supplement Facts is a label on nutritional supplements packaging listing active ingredients, the amount per serving and other ingredients that help with composition or taste. Confirming the correct serving size for you with your doctor or registered dietitian nutritionist is important to ensure you are not over-doing any one nutrient. Like nutrition, supplementation is not one size fits all.
While reading the Supplement Facts label you may come across several unknown terms. Let’s get a better understanding of these references, established by the U.S. government to help determine if you are getting the right balance of nutrients.
Adequate Intake (AIs): Used when the RDA cannot be determined for a specific nutrient
Tolerable Upper Intake Level (UL): The highest daily level of a nutrient that is not likely to cause health risks; amounts above this value increase potential risks
Daily Value (DV) : Derived from the DRIs used for food labels to provide insight on overall dietary needs
Potential Benefits Nutritional supplements can help bridge a gap in essential nutrients if your dietary intake falls short. Taking a general multivitamin can fit well alongside a balanced eating routine to support optimal health without causing harm.
Some examples of being “supplement savvy” include:
Calcium and vitamin D work together to support bone health.
Folic acid helps prevent birth defects.
Omega-3 assists with inflammation and lowering triglycerides.
The combination of vitamins C and E, zinc, copper, lutein and zeaxanthin—also known as Age-Related Eye Disease Study (AREDS) formula—may slow further vision loss in people with age-related macular degeneration.
Safety and Risks Vitamins work synergistically and taking large doses of any one vitamin may disrupt how these micronutrients are designed to work in your body. Many foods—such as breakfast cereals and beverages—may have added vitamins, minerals and other supplemental ingredients. Due to this, if you’re also taking high doses of nutritional supplements, you may be “double-dipping” and causing yourself harm rather than good. When taking higher than needed doses of dietary supplements, they may interact with medications, cause increased risk of bleeding or even change the way you respond to anesthesia before surgery. Below are a few examples:
Too much vitamin A can cause headaches and liver damage, reduce bone strength and cause birth defects.
Too much iron can cause nausea and vomiting and may damage liver and other organs.
Vitamin K can decrease the effectiveness of the blood thinner Warfarin to prevent blood clotting.
St. John’s Wort can quicken the metabolism of many medicines and reduce their effectiveness (for example, some antidepressants, birth control pills, heart medications, anti-HIV medications and transplant drugs).
Intake of some antioxidants above the RDA , such as vitamin C, E, beta-carotene and selenium, can potentially turn into pro-oxidants (increasing risk of oxidative damage and cancer).
For those who are pregnant, it’s important to be cautious of taking vitamins, unless they are a standard prenatal vitamin. Also, for children, many supplements marketed for them are not tested or checked for safety. For both cases, always confirm with your health care provider on the safety and efficacy of any nutritional supplements.
Supplement Checklist A great way to go about looking for the best and safest vitamins is searching for a third-party testing company that is not involved in the production or sale of a specific supplement line. Examples of reputable third-party testing companies:
It’s recommended to purchase supplements containing vitamins and minerals close to 100% Daily Value. Supplements that are not tested may list various toxic chemicals as ingredients and/or be proprietary blends with undeclared ingredients or contaminations. Products most at risk for contamination or mislabeling with stimulants are those targeting weight loss or pre-workout goals.
Supplements should be used as an adjunct to a healthy eating plan and not in place of one. Working with a registered dietitian nutritionist and/or doctor can assist you in finding which supplement is appropriate and safe, and help you stay up to date on dietary supplement safety, efficacy and regulations.
Questions to Ask Your Doctor When evaluating whether or not to take a vitamin or supplement, below are some questions you can ask your doctor to determine which are the best for you.
Is the supplement safe? Is it from a reputable manufacturer?
Does this supplement align with my health goals?
Will it negatively affect my health in any way?
Are there other options? What type of supplements will work the best?
Talk with your doctor or registered dietitian nutritionist to see which supplement(s) may be appropriate for you or how to meet specific nutrient needs via food alone. If you have questions about which supplements are best for you, schedule a nutrition consultation with a Cooper Clinic registered dietitian nutritionist . Call 972.560.2655 or visit cooperclinicnutrition.com .
According to the National Institutes of Health , almost a quarter of people living in the United States skip breakfast. Popular diet trends, such as intermittent fasting, claim to help people lose weight or boost their metabolism by reducing the window of time people eat. Those that do choose to fast or want to cut calories to lose weight often choose breakfast as the target meal to cut out. But does skipping breakfast really help an individual reach their health goals or does it do more harm than good? Most research supports the latter.
You might have heard breakfast hailed as “the most important meal of the day,” and there are reliable reasons this may be true. Breakfast plays an important role in our overall health and well-being. Numerous research studies support the many health benefits of including a nutrient-dense, balanced breakfast. Regularly eating a healthy breakfast is linked to:
Better weight management and blood sugar control
Lower cholesterol and blood pressure
Improved mood
Increased energy and cognition
Supporting an active lifestyle
A balanced breakfast ideally includes 250-450 calories, 20-30 grams protein and 5-10 grams fiber.
Weight Management Starting the day with a nutritious, balanced breakfast may be a sustainable strategy to obtaining and maintaining a healthy weight. A review of multiple studies evaluated the effects breakfast might have on weight management and found it has a positive effect on appetite control and satiety. One of the studies reviewed showed participants who ate breakfast had reduced hunger and increased feelings of fullness compared to those who skipped. Reduced hunger may help prevent overconsumption later in the day which could hinder weight loss goals.
It’s important to keep in mind that what is included in breakfast matters. The review showed breakfasts high in protein (more than or equal to 30 g protein) and calories (more than or equal to 400 calories) resulted in more satiety.
An example of a breakfast that supports weight loss is a Garden Scrambled Eggs Breakfast Burrito. Watch the Garden Scrambled Eggs recipe video , and for additional protein and healthy fats fold the eggs into a whole wheat tortilla with avocado and cheese.
Place the first three ingredients in a microwave-safe container, cover and microwave on medium setting until vegetables are tender.
Whip eggs and cottage cheese.
Scramble eggs in skillet with cooked vegetables until done.
Fold eggs into whole wheat tortilla with sliced avocado and cheese.
Nutrient Analysis: Calories: 525 Protein: 30 g Total fat: 21 g Saturated fat: 5 g Cholesterol: 228 mg Fiber: 15 g Sodium: 236 mg
Good Source of Daily Nutrients Skipping breakfast also means skipping an opportunity to get valuable nutrients such as vitamins, minerals and fiber. Breakfast meals that include fruits, vegetables, lean proteins or high-fiber cereals and grains are excellent sources of nutrients. Those skipping breakfast have a reduction in their overall nutritional intake then those who eat breakfast regularly.This can increase your risk of nutrient deficiencies, especially in calcium and vitamin D. The studies also show those who skip breakfast have an increased intake of saturated fat and added sugars which are associated with poor health outcomes. Foods that can be included at breakfast to boost nutrient content include:
High-fiber berries, pears and bananas
Low-sugar cereals such as Total Cereal™ or All Bran Buds®
Low-fat dairy
Nuts (Brazil nuts, walnuts, peanuts, almonds)
Seeds (pumpkin seeds, flax seeds)
Avocado
Soymilk
Berries
Bananas
Watch this Avocado Toast recipe for a quick, easy and healthy breakfast. Pair it with berries and low-fat Greek yogurt for a nutrient-dense meal.
Avocado Toast with a Side of Berries and Yogurt Ingredients:
Spread avocado slices or guacamole on toast, then sprinkle chia seeds on top.
Top with egg whites and season with salt and pepper to taste.
Consume with a side of berries and Chobani® original non-fat Greek yogurt for a nutritious meal.
Nutrient Analysis: Calories: 437 Fiber: 16 g Fat: 11g Protein: 40 g Saturated Fat: 1 g Sodium: 643 mg Cholesterol: 13 mg Carbohydrates: 43 g
Better Blood Sugar Control Those with diabetes or who are at risk of developing diabetes benefit greatly from following a consistent eating pattern that includes a balanced, healthy breakfast. For better blood sugar control, a good rule of thumb is to “never eat a lonely carb.” Instead, always pair carbohydrates with protein and healthy fats. Doing so will set you up for less blood sugar fluctuations throughout the day, and, therefore, better blood sugar and insulin control.
A Yogurt Parfait is a breakfast that supports better blood sugar control.
Yogurt Parfait Ingredients:
1 5.3 oz. Chobani® Greek yogurt (0% fat)
1/4 cup Kashi® Go Lean Crunch
1 Tbsp. sliced almonds
1 Tbsp. chia seeds
1/2 cup fresh blackberries
1/2 cup fresh blueberries
Directions:
Layer ingredients in a bowl.
Chill or serve immediately.
Nutrient Analysis: Calories: 352 Fat: 11 g Saturated Fat: 1 g Carbohydrates: 44 g Sodium: 76 mg Fiber: 12 g Protein: 23 g Calcium: 260 mg
Improved Cognition, Mood and Energy Levels Breakfast can provide essential nutrients that promote cognitive function, mood, alertness and sustained energy for performance. Carbohydrates serve as the brain’s primary source of energy. It’s important the brain gets a steady supply of energy to support memory, cognitive function and problem-solving abilities. For this reason, kids who eat breakfast tend to perform better at school. The recommended carbohydrate intake for healthy individuals is 45%-65% of total daily calories. For example, a person eating 2,000 calories per day should get 900-1300 calories or 225-325 grams of carbohydrates per day.
When choosing carbohydrates, ideally they should be high in fiber. Read the nutrition labels and look for the % Daily Value. Aim for carbohydrates containing 20% or more of your daily fiber intake and 10% or less of added sugars. Whole grains, fruits and vegetables are good carbohydrate choices.
As for improving mood, a study shows certain foods high in tryptophan increase the production of serotonin, a neurotransmitter that makes you feel happier and relaxed. Examples of good sources of tryptophan are high-protein foods such as:
Chicken
Milk
Eggs
Soybeans
Walnuts
Peanuts
Tofu
Fish
A standard serving of 3.5 ounces of these foods provides 300-500 mg of tryptophan. The recommended daily allowance for tryptophan is 5 mg/kg of body weight for adults 19 years or older. There is no established upper limit and the dosage required for mood enhancement needs further study. Some studies have reported side effects from consumption of tryptophan supplements such as nausea or headaches. It is not clear though how much tryptophan leads to these negative effects and side effects were associated with supplementation of tryptophan, not natural food sources. Consider including protein and high-fiber carbs in your next breakfast to keep your brain fueled and potentially improve your mood.
1 Tbsp. brown sugar (or 1/2 Tbsp. Brown Sugar Splenda®)
1/4 cup fresh apple, diced (omit if short on time or substitute banana, blueberries, etc.)
3/4 cup milk (skim, low-fat, soy, etc.)
Directions:
Place ingredients into a large cereal bowl.
Add diced apple and milk.
Stir and microwave for approximately 90 seconds.
Tip: Pre-measure oats, apricots, nuts and brown sugar into small individual baggies. This recipe is for one baggie. Duplicate ingredients for several baggies. Place the pre-measured baggies into a larger gallon-sized baggie. Store in the pantry until you are ready to use.
Nutrient Analysis: Calories: 332 Sodium: 81 mg Fat: 7 g Fiber: 5 g Saturated Fat: 0 g Carbohydrates: 57 g Protein: 11 g Cholesterol: 4 g
Breakfast can be your most important meal of the day. Avoid skipping your breakfast and try some of these nutritious breakfast recipes from Cooper Clinic Nutrition. To schedule a nutrition consultation with a Cooper Clinic registered dietitian nutritionist for more information and assistance with creating a healthy eating plan to help you achieve your goals, call 972.560.2655 or visit cooperclinicnutrition.com .
