How Can You Get Trichomoniasis If No One Cheats? It’s Trich-y

By definition, sexually transmitted infections (STIs) are transmitted from one individual to another by doing the deed. If you’re in a monogamous relationship and your partner contracts an STI like trichomoniasis out of nowhere, you might start ringing the cheating alarms 🚨.

Before you go dumping their prized possessions on the front lawn, it’s possible that cheating didn’t happen. Although it’s rare, it is possible to get trichomoniasis even if no one cheats.

Wait, WTF is trichomoniasis?

Trichomoniasis is an STI caused by a parasite. No, not the 2020 Best Picture Oscar winner, “Parasite.” We’re talking the kind of parasite that needs to live off hosts to survive.

Trichomoniasis (sometimes called trich for short) is one of the most common and curable STIs. According to the Centers for Disease Control and Prevention (CDC), about 3.7 million people in the United States contract trich.

Although both men and women can contract trichomoniasis, it’s more common among women. A research review showed that 40 to 49-year-old women are more likely to contract the infection than their younger counterparts. Trichomoniasis also affects men and women differently.

Trichomoniasis symptoms for women may look like:

• itching, burning, redness or discoloration, or irritation in or around the vagina
• painful sex
• stinky yellow, green, or white vaginal discharge
• pain when peeing
• lower abdominal pain

Trichomoniasis symptoms for men may look like:

• pain with sex
• redness or discoloration, irritation, or swelling around the head of the penis
• white discharge from the penis
• pain or burning when peeing
• painful ejaculation

After you’ve contracted trich, symptoms can start to show their ugly faces anywhere between 5 and 28 days.

If you’re looking for a symptom of trich, keep in mind that according to the CDC, only 30 percent of people who contract the infection ever show any symptoms.

OK, but how do you even contract trichomoniasis?

The parasite that causes trichomoniasis (aka Trichomonas vaginalis) thrives in semen and vaginal fluid. This means that trichomoniasis can be transmitted through sex without a barrier method, vaginal, anal, or oral sex.

Trichomoniasis is commonly transmitted between a person with a penis and a person with a vagina or between two people with vaginas. And ejaculation doesn’t have to happen to transmit that parasite, so pulling out won’t save you.

Trichomoniasis can also be transmitted by sharing sex toys, so clean those dildos after every use.

For people with penises, the parasite typically causes an infection in the urethra. For people with vaginas, the infection can live in the vagina, vulva, cervix, or urethra.

My partner contracted trichomoniasis: Did they freaking cheat?!

If you are in monogamous bliss and your partner tests positive for trichomoniasis, your mind may justifiably jump to infidelity.

Sex is the most common way to contract trichomoniasis, but it’s a bit more complicated than one day your partner cheated and the next day, they had trich symptoms.

If only 30 percent of people with trichomoniasis have symptoms, that means that 70 percent of folks with trichomoniasis have no symptoms. This means it’s possible that your partner acquired trichomoniasis from a previous sexual encounter and only recently started showing symptoms.

The parasite can cause someone to experience the infection for months while they show zero symptoms.

In very rare circumstances, trichomoniasis can be transmitted with no sexual activity

Here are some of the ways you can get trichomoniasis nonsexually:

• Toilets. That public toilet seat STI your parent warned you about is actually a rare possibility. If a toilet seat is damp, it’s possible to contract trichomoniasis. Outdoor toilets put you in close contact with urine and feces, so transmission may be higher.
• Clothing or towels. According to a 2014 research review, while also rare, damp towels or clothing can be transmitters for trichomoniasis.
• Shared bathwater. A 2011 study conducted in Zambia, found that multiple girls sharing bathwater lead to the transmission of trichomoniasis.
• Public pools. Poop in the kiddie pool is not the only unsavory situation in a shared swimming space. If a pool is not cleaned well, trichomoniasis can be transmitted.

While these situations are all possible, keep in mind that trichomoniasis transmission by towel, bath, pool, or toilet is super unlikely compared to sexual activity.

I’m experiencing trich symptoms, now what?

If you or your partner start experiencing trich symptoms, you both need to get tested for STIs. The CDC offers a free tool that helps you locate STI testing near you.

There’s nothing to be ashamed of when it comes to STI testing. In fact, it’s the only way to know for sure that you’ve contracted trichomoniasis (or any other STI) or not.

If you’re getting tested for trichomoniasis, it’s a good idea to also get tested for chlamydia or gonorrhea. Trichomoniasis can increase your chances of getting another STI, so it’s best to check if trich brought any +1’s to the STI party.

When you test positive for trichomoniasis, it’s important to follow up with treatment especially since trich increases your risk of getting other STIs.

Trichomoniasis can be treated with antibiotics. These most commonly include, metronidazole (Flagyl) and tinidazole (Tindamax). It’s advised to finish your entire antibiotic prescription even if symptoms disappear. Make sure you wait at least a week before getting busy.

Bring sexy back, safely

The most sure way to prevent trichomoniasis is to use a barrier method during sex like a condom, diaphragm, or dental dam. Keep in mind that while natural lambskin condoms can help prevent pregnancy, they don’t protect against STI transmission.

Communicate with your partner openly about your past sexual history. This can open the pathway to talk about STI testing.

from Greatist Health RSS Feed https://bit.ly/36pfNBx

Can Turmeric Spice Up Your Weight Loss?

Turmeric, aka “the golden spice,” is known for its medicinal qualities, vibrant yellow color, and use in Asian and Indian cuisine (anyone else suddenly craving spicy chicken curry?). 

But is the golden spice also a golden ticket to weight loss? 

Schlosann/Getty Images

Turmeric’s a natural source of curcumin, a powerful compound that gives turmeric its antioxidant and anti-inflammatory properties. Research suggests that it may be these same properties that may make turmeric an option for aiding in weight loss. 

Before you put your favorite Indian restaurant on speed-dial (if you don’t already, obvs), let’s get the lowdown on whether or not turmeric can actually help shed pounds. 

Turmeric for weight loss: Is it legit?

The jury’s still out on the role turmeric may play in losing weight. 

However, while more research is needed before we can recommend jumping on the turmeric train, initial findings seem promising.

What we’ve heard from the lab

Results from research completed in humans and animals shows that turmeric and curcumin may be beneficial for weight loss.

Multiple animal studies have indicated that curcumin may not only promote weight loss, but it may help to hinder regaining weight, reduce the growth of fat tissue, and boost sensitivity to insulin when used in high doses. 

Curcumin’s also known as an anti-inflammatory, and test-tube studies suggest that this may help to hold off certain inflammatory markers that may result in obesity. These same markers are present in those who have excess weight or obesity, indicating that curcumin may be beneficial in curbing their weight gain. 

What human studies have to say

For us human folks, curcumin doesn’t absorb well into the bloodstream without a little help. This is why curcumin is often combined with pepper, which contains a compound called piperine, that helps boost curcumin absorption by up to 2,000 percent. 

In one study, 44 peeps who’d been unable to lose a significant amount of weight before the study were given 800 mg of curcumin and 8 mg of piperine twice a day for 30 days. After the 30 days, participants had lost a significant amount of body weight, had smaller waistlines and hip circumferences, and had lower body mass indexes (BMI). 

Other studies have shown similar weight loss potential in curcumin, with a review of 21 studies in 1,600+ people linking curcumin use with not only lower weight, but also a lower BMI and waistline. 

Again, while these initial results may say “outlook good,” more research is still needed on turmeric’s effect on human weight loss. 

Following a healthy diet and getting regular exercise are the best ways to safely lose weight. Turmeric may be used to supplement diet and exercise, but it alone is not a fast-pass to weight loss. There’s still a lot more research needed on this mysterious spice before it can be fully recommended for weight loss.

Are there any side effects to using turmeric? 

Both turmeric and curcumin are generally considered safe to use, but more research is still needed.

Findings suggest that taking up to 12 grams of curcumin daily for shorter periods of time are unlikely to put your health at risk. However, there isn’t enough info on the effects of prolonged use, so you should avoid taking high doses of turmeric for more than 2-3 months at a time.  

It’s also best to avoid turmeric supplements if you have any of the following conditions: 

• Iron deficiency: Turmeric and certain other spices may prevent proper iron absorption.
• Bleeding disorders: curcumin may affect blood clotting, meaning it might cause issues for those with bleeding disorders.  
• Kidney stones: turmeric can increase your urine’s oxalate levels, which can put you at a higher risk of forming kidney stones. 
• Pregnancy: the National Center for Complementary and Integrative Health suggests that you avoid high doses of turmeric if you’re pregnant or breastfeeding, as there’s not enough research available on whether or not it’s safe for them. 

Research also shows that curcumin may interact with medications like antibiotics, anticoagulants, antihistamines, chemotherapy drugs, or cardiovascular drugs. 

It’s also important to note that some turmeric products may be made with mysterious “filler ingredients” that might not show up on the label – yikes. To avoid being clueless, opt for supplements that are certified by NSF International, Informed Choice, or another trusted third party. 

Before adding turmeric or curcumin supplements into your diet, talk to your doctor to ensure it’s safe for you. 

Your how-to guide to using turmeric

Turmeric is available in several forms, so getting your fix in is super simple. While it’s easiest to use as a spice, you can also use raw turmeric root or a turmeric/curcumin supplement or extract.

Keep in mind that recipes that contain turmeric are not the same as turmeric or curcumin supplements. Foods that contain turmeric are much less concentrated than turmeric supplements and are unlikely to have the same therapeutic effects as high-dose curcumin supplements.

To help you get started, we’ve rounded up a couple of our fave tasty turmeric recipes: 

Turmeric golden milk latte

Packed with immune-boosting goodness, not only is a golden latte super delish, it’s also super good for you. This easy to make drink combines all the benefits of turmeric with those of ginger, cinnamon, and milk (or your fave milk alternative!). 

Ingredients

• ½ cup (120 ml) unsweetened milk of your choice
• 1 tsp ground, grated, or powdered turmeric 
• ½ tsp of ginger powder (or 1 small piece of freshly grated ginger)
• ½ tsp ground cinnamon
• Pinch of black pepper (gotta get that piperine in!)
• Optional: honey or maple syrup to taste

Add all ingredients into a small pot or saucepan and bring to a boil. Turn down the heat and let the mixture simmer for 10 minutes, so it gets nice and fragrant. Then strain it into your fave mug and enjoy! (For a pinch of extra-ness, top your latte with a pinch of cinnamon.)

Turmeric ginger tea

This flavorful drink’s not only jam-packed with antioxidants, anti-inflammatory properties, and a punch of Vitamin C, but it can also be enjoyed either hot or cold depending on your preference (or the weather!). 

Ingredients 

• 6 cups water
• Thinly sliced medium (about 2 inches) ginger root
• Thinly sliced medium (about 2 inches) turmeric root
• 1 sliced lemon
• ⅛ tsp black pepper
• Optional: honey to taste

In a saucepan or pot, combine the water, ginger, turmeric, half of your lemon slices, and pepper. Bring the mixture to a boil, then reduce heat and let simmer for 5-10 minutes. Then strain into a glass, add honey to taste (if you’d like), and top with a fresh lemon slice. You can also strain the mixture into a glass pitcher or other storage container to refrigerate and serve over ice later!

Mushroom curry (vegetarian)

There are endless uses for using turmeric as a spice in any dish, but the most popular is in curries. While a traditional curry is always a comforting go-to, this mushroom spin is great for both vegetarians and meat lovers alike. Plus, it’s packed with fresh produce and herbs for a flavorful and filling meal. 

Ingredients

• 600g button mushrooms
• 3 large tomatoes (peeled and chopped)
• 1 tbsp finely grated ginger
• 6 cloves roughly chopped garlic
• 3 tbsp ghee (or olive oil)
• 1 tsp fennel seeds
• 1/2 tsp cumin seeds
• 3 tsp ground coriander
• 1/2 tsp ground turmeric
• Pinch chilli powder or dried chilli
• Sea salt (to taste)
• Muscovado or unrefined raw sugar (to taste)
• Cooked basmati rice and coriander leaves

In a food processor, blend the tomato, ginger, and garlic (or finely chop, if a food processor isn’t available). Over medium-high heat, cook fennel and cumin seeds for 20 seconds, then add the mushrooms. Cook for 2-3 minutes while stirring often, then add coriander, turmeric, chili, and salt. Mix together well, then add your tomato/ginger/garlic mix.

Stir well, then cover and reduce heat. Let the mixture cook for 10 minutes, until the sauce thickens. Feel free to add sugar to taste, if you’d like. Serve over rice and enjoy the deliciousness!

Turmeric supplements

There are many different turmeric supplements on the market, most of which include black pepper to give the curcumin that piperine boost. 

A turmeric supplement will deliver a higher dose of curcumin than a simple spice will – in fact, turmeric spice only contains 2-8 percent curcumin, while a supplement can contain as much as 95 percent!

There’s no “official” guide to what dosage to take. While most research suggests a daily intake of 500 – 2,000 mg, it’s always best to follow the manufacturer’s directions and talk to your healthcare provider if you have questions. 

When shopping for turmeric or curcumin products, it’s important to choose high-quality supplements that are third-party tested for purity. Although supplements are monitored by the FDA, they are not as strictly regulated as pharmaceuticals, meaning that supplements aren’t always safe and effective. This is why it’s essential to consult your doctor before starting a new supplement and always to choose trusted brands. And always check the label to make sure that your supplement’s been verified by an independent third party (like NSF International or USP) to ensure its safety and quality. 

tl;dr

The popular spice turmeric contains the compound curcumin, which is touted for its antioxidant and anti-inflammatory abilities. It’s these abilities that make turmeric chock-full of healthy benefits, from heart and brain health to promoting glowing skin.  

While curcumin has been shown to be possibly effective for boosting weight loss in some human and animal research, much more high-quality human studies are needed to fully verify these claims.

Turmeric and curcumin are considered safe to use (curry lovers rejoice!), but may interact with certain medications or conditions if taken in high amounts. Talk to your healthcare provider if you have any questions or concerns.

from Greatist Health RSS Feed https://bit.ly/2KZOnKY

5 People Explain Why They Identify as Heteroflexible

Only in recent years has mainstream culture begun to understand and accept the different ways folks experience sexuality and gender. As conversations deepen around these subjects it’s only natural that new terms emerge.

First appearing around 2001, the term “heteroflexible” generally refers to folks who identify as mostly straight, but also acknowledge the possibility of being attracted — sexually or romantically — to people outside of that demographic.

Image Source/Getty Images

Heteroflexible isn’t a rigid category: what it looks and feels like varies person to person. While some folks feel very seen by this term, others in the LGBTQ+ community dislike it. Here’s everything you should know about heteroflexibility.

Wait, so how is it different from being bisexual?

The difference between being heteroflexible and bisexual mostly comes down to how someone prefers to identify. There are no hard and fast rules around either definition.

Someone who’s bisexual can be attracted to people of other genders in addition to their own. And since bisexual folks are often attracted primarily to one gender, heteroflexibility technically fits under the bisexuality label.

Remember, you can identify with whatever term makes you comfortable! And you can also change that terminology at any time through your life. Sexuality isn’t static. Plenty of people have gone through periods where one label fit better than another.

Some people aren’t thrilled about the term heteroflexible

Some folks in the LGBTQ+ community feel like those who choose the term heteroflexible — instead of bisexual — are intentionally aligning with heterosexuality in order to distance themselves from queerness, thereby perpetuating queerphobia. As in, well I like to have sex with men but I’m not one of them.

There’s also concern that using the term heteroflexible contributes to bisexual erasure and invisibility — a known problem across social science literature — by implying that bisexuality is actually just an arm of heterosexuality.

How can I know if a heteroflexible person is into me?

Picture this: you see a cute guy at the park and strike up a conversation. Before long, he mentions he’s heteroflexible. As a bisexual man, you have no idea what this means. Could he be into me or does he only date women?

The simple solution: ask for clarity. Express some vulnerability and admit that you don’t really know what heteroflexible means and could they explain why they identify that way.

Never label someone else’s sexual or gender identity

Lots of straight people get sexually involved with people of the same sex. A large survey of over 24,000 college students found between 12 and 24 percent of people who identified as heterosexual, had had a same-sex encounter.

There are countless explanations for this. Many people won’t identify as anything other than heterosexual because of the cultural shame and stigma attached to being queer. Or, they may worry that being anything other than straight jeopardizes their physical safety.

But guess what? If someone tells you they’re straight, they’re straight. Even if you have reason to believe they’re heteroflexible or something else, you have to respect the label they chose. Everyone’s journey is different. We cannot define the sexuality of others.

People explain why they identify as heteroflexible

“I’m attracted to women, have dated women, and have slept with women, but I’m primarily physically attracted to men. Before I dated women, I considered myself bicurious. I was unsure about my exact sexual orientation but I knew I was interested in both men and women. The term definitely carried with it the idea of exploration, and so after having ‘explored’ and gotten a better sense of what I’m into, bicurious no longer felt right.” — Emma*, 30

“Heteroflexible feels best currently as I have yet to explore with folks who are not cis men (though I do know I’m attracted to men, women and nonbinary folks). I don’t identify as queer because I’m married to a cis male (I want to acknowledge the privilege we have of being straight). Though I do very much desire experiences with a larger variety of folks (my marriage is open).” — Bree, 32

“I prefer to identify as heteroflexible because I’ve always been deeply attracted to women and never really thought about men that way… I’ve come to the awareness that I’m attracted to a feminine aura and that might include trans women and occasionally men. I have more desire to be with men in a purely sexual and group play dynamic. I don’t feel like this aligns with bisexual because although I’m open to male encounters, it’s not something I seek out. I do consider myself queer, because I have a sexual lifestyle that others may condemn or consider strange.” — Nathaniel, 27

“I’ve had crushes on girls but never felt drawn to a full-time relationship. I’m in a cis/het marriage and also have a boyfriend (husband has a steady gf too). But we do a fair bit of group play and I really enjoy sex with women. I think heteroflexible seems to fit bc I just don’t give it too much concern? I’m just open to experiences without judgment.” — Bridget, 34

“The reason I sometimes think I could be heteroflexible is because I think I’d be okay in sexual situations where contact with other masculine presenting people might occur. I don’t really find myself attracted to other men sexually, though I can appreciate male beauty. For that reason, I don’t think I’m really all that bicurious or bisexual.” — Damie, 40

How to know if you’re heteroflexible

Remember, identity labels are deeply personal. You should identify with the label(s) that feel true to your innermost self. If the definition of heteroflexible, or the way other people talk about it resonates with you, then you’re likely heteroflexible.

Here are some questions you might ask yourself: 

• Have you ever felt sexual or romantic attraction toward people of the same gender?
• Who stars in your sexual fantasies?
• In a world where you could do whatever you wanted without judgement, who would you date/be intimate with?

Self-exploration and reflection is key to discovering who you are. So make sure to check in with yourself on a rolling basis. The way you identify today could be totally different from how you identify next year.

from Greatist Health RSS Feed https://bit.ly/3pwIhAU

Olive Oil vs. Vegetable Oil: Which One Reigns Supreme?

Quick: Name a healthy oil! Did you say olive? If so, you’re not alone. Most people rank this Mediterranean staple as the healthiest oil — and for good reason. Word has definitely gotten out about the benefits of its high antioxidant content and plant-based monounsaturated fats.

But for all its good-for-you vibes and sun-soaked glamour, this savory, deep-yellow oil isn’t the only healthy option on the block. Humble vegetable oil — yep, the generic-looking plastic bottle in the back of your pantry — has advantages of its own.

PeopleImages/Getty Images

Granted, “vegetable” is a pretty broad category.

Vegetable oils can be derived from a dizzying array of plants, from pumpkins to grape seeds to sunflowers. But whereas olive oil generally comes (obvs) just from olives, vegetable oil is likely to be a mixture of oils, including canola, corn, soybean, palm, or sunflower.

Ready for an oily throwdown? We’re diving in to determine whether olive or vegetable oil wins for taste, health, and versatility.

What’s the diff between vegetable oil and olive oil?

	Olive oil	Vegetable oil
Source	olives, pressed	a blend of plant oils, such as corn, sunflower, soybean, and canola
Main uses	dipping, sautéing, salad dressings	baking, grilling, frying
Vitamin and mineral content	vitamins K and E, especially in extra-virgin varieties	some trace micronutrients possible after processing
Antioxidant content?	yes	minimal due to processing
Highly processed?	no	often
Smoke point	390°F	400°F

Processing and flavor

Plants like corn, soybeans, and even olives aren’t exactly dripping with oil right off the stalk or tree. To fill a bottle with their oils, manufacturers put these plants through a process of extraction and refinement.

While both olive and vegetable oil blends must be heated and treated with chemicals to remove impurities, it takes quite a bit more effort (aka processing) to blend and refine multiple vegetables into a single oil. For that reason, vegetable oils require more processing than olive oils.

Research suggests that this amount of processing diminishes antioxidant content in veggie oils. It also blunts flavor. (Ever notice that vegetable oil doesn’t really taste like, well, anything?)

Anyone who’s ever dipped a crusty slice of bread into a quality olive oil, on the other hand, can instantly recognize its signature olive-y taste, left relatively untouched by processing.

Nutrition

All pure fats contain 9 calories per gram (and no carbs or protein), so most points on the nutrition facts labels of olive and vegetable oils will look the same.

In 1 tablespoon of either extra-virgin olive oil or a canola-soybean oil blend, you’ll find the following:

• Calories: 120
• Fat: 14 grams
• Protein: 0 grams
• Carbs: 0 grams
• Sodium: 0 milligrams

As for the specific types of fat in each, 1 tablespoon of EVOO contains 2 grams of saturated fat and 12 grams of unsaturated fat. The same amount of vegetable oil has 1 gram saturated and 13 grams unsaturated.

What a nutrition facts label can’t tell you, of course, is how processed a food is.

Processing of vegetable oils tends to remove naturally occurring anti-inflammatory compounds like polyphenols and tocopherols. Less-processed extra-virgin olive oils usually contain significantly more micronutrients, such as vitamins E and K.

What’s similar about olive oil and vegetable oil?

We’ve gotta point out that, technically, olives are a fruit, not a vegetable — so comparing these two oils is a bit of an apples-to-oranges (or fruits-to-veggies) proposition. But oils made from olives and veggies do have things in common.

For one thing, they have similar smoke points (the temperatures at which oils begin to degrade, emitting harmful free radicals). Extra-virgin olive oil’s smoke point is around 390°F, while vegetable oil’s hovers just a bit higher at 400°F.

This means you can cook with the two in similar ways, like pan-searing and sautéing. (For higher-temp cooking, choose light olive oil. It can handle temps up to 470°F.)

Even in baking, both olive and vegetable oils have plenty of applications. In many recipes for muffins, cakes, and quick breads, you can use them interchangeably or even use a mix of the two. Just expect a stronger flavor if you choose olive oil.

What’s better for you? Olive oil vs. vegetable oil for health

There’s a lot to unpack when it comes to which oil is better for you. Research has been conducted on their effects on everything from heart health to acne, with points in both oils’ favor.

As for your ticker, olive oil appears to have an edge over vegetable. A large-scale 2020 study found that higher olive oil intake was linked to lower risk of cardiovascular disease and coronary heart disease in both men and women.

The research on vegetable oils for heart health is a bit less clear-cut.

According to the American Heart Association, replacing saturated fats (like butter) with the unsaturated fats in vegetable oils significantly reduces the risk of cardiovascular disease — but some research has proposed that veggie oils high in omega-6 fatty acids could actually drive heart disease.

While we’re talking disease, cancer is worth a mention too. A 2015 research review on breast cancer found that, while vegetable oils weren’t associated with a higher risk of breast cancer, olive oil might go the extra mile and protect against it.

Other studies have suggested that olive oil can help prevent colorectal cancer and skin cancer.

The likely explanation for these oils’ effects on disease comes down to one major factor: their ability to quell (or at least not promote) inflammation.

The jury is still out on whether vegetable oil blends are actually anti-inflammatory — though a 2014 review concluded that they didn’t increase inflammation. As for olive oil? Loads of research definitively supports its anti-inflammatory properties.

The best oils for your health

Besides oils from olives and veggie blends, there’s a whole lineup of other healthy plant-based fats just waiting to join your pantry’s roster. Any of these single-source oils makes for nutritious cooking, dipping, and more.

Canola oil

The “can” in “canola” stands for Canada, where this oil was developed in the 1970s. But don’t worry, canola oil isn’t created with test tubes in a lab. It’s derived from rapeseed plants.

A 2013 review suggests that canola oil could help reduce LDL (“bad”) cholesterol and even improve insulin sensitivity.

Avocado oil

Like the curvy guacamole-starters from which it comes, avocado oil is full of monounsaturated fats. These good-for-you macros are associated with healthy weight maintenance and lower levels of bad cholesterol.

The other bonus: A high smoke point of up to 480°F means you can use avocado oil for just about any type of high heat cooking.

Sunflower oil

Sunflowers aren’t just cheerful and pretty to look at — their oil is also high in vitamin E and mono- and polyunsaturated fats.

There’s some controversy over whether sunflower oil’s high omega-6 content is harmful in large doses. But the American Heart Association still lists this one among the healthiest oils.

Sesame oil

Want more antioxidants? Research says sesame oil has ’em (and a nice ratio of omega-3 and omega-6 fatty acids too). Try this Asian oil in stir-fries and noodle dishes or use it to add flavor to sautéed veggies.

Flaxseed or chia seed oil

With super high concentrations of the omega-3 alpha-linolenic acid, flaxseed and chia seed oils make for heart-healthy, anti-inflammatory cooking. Just be sure to stash them in the fridge, since they oxidize quickly at room temp.

The takeaway

In a face-off between olive and vegetable oils, we’ve gotta admit, olive oil pulls ahead with its inflammation-busting antioxidants and minimal processing.

But even though it’s probably best to use olive oil more often than veggie oils, there’s really no reason you can’t use both.

Stocking your pantry with a variety of healthier vegetable oils like canola, grapeseed, or sesame gives you the freedom to cook with different flavors and at varying temperatures without sacrificing nutritional value.

from Greatist Health RSS Feed https://bit.ly/2NOz3SA

Choose. Your. Mattress: Purple vs. Tempur-Pedic

If mattresses went to prom, Purple and Tempur-Pedic would likely be voted king and queen (get it?).

Since they’re two of the most popular mattress brands on the market, you might be wondering which is best for your specific sleep needs. There’s a lot to consider, so we condensed all the key info about Purple and Tempur-Pedic into this helpful article.

First, let’s check out the specs of each brand.

	Price (queen)	Materials	Mattress types	Warranty
Purple	$1,149–$2,299	hyperelastic polymer, foam, pocketed coils	foam, hybrid	10-year warranty
Tempur-Pedic	$1,999–$4,999	various types of polyfoam and memory foam, innersprings, phase change material	all-foam, memory foam, hybrid	10-year warranty

Purple: Everything you need to know

Purple uses a unique hyperelastic polymer to create the Purple grid, the top cushioning layer in each of its mattresses. The grid relieves pressure yet supports your body’s curves and allows heat and air to circulate.

These mattresses are known for their cushioning and cool sleep experience. So, hot sleepers, a Purple could be a good choice for you. 

Purple mattress models

Kid Mattress

This twin mattress has the same pressure-relieving grid and breathability as the adult-size mattresses. The difference is in the softer feel, which works better for smaller bodies.

The materials are CertiPUR-US and Clean Air Gold certified, meaning they’re safe from harmful chemicals and off-gassing. This mattress also includes a machine washable cover, which is definitely a plus for a kid’s mattress.

Shop the Purple Kid Mattress online.

Purple Mattress

This is Purple’s original mattress. It has a 2-inch Purple grid that flexes at key pressure points while supporting the body. Underneath, it has a layer of soft foam supported by a firmer, high-density foam core.

It offers a medium-firm feel and keeps your body on top of the mattress rather than letting it sink deep into the top layer. 

Available sizes:

• twin
• twin XL
• full
• queen
• king
• California king
• split king

Shop the Purple mattress online.

Purple Hybrid

The Purple Hybrid has the same 2-inch Purple grid, but it’s placed over a support core of individually wrapped, pocketed coils. If you’re used to a spring mattress, a hybrid like this offers you a good middle ground between spring and foam.

The springs also help circulate even more air for enhanced coolness and breathability.

Available sizes:

• twin XL
• full
• queen
• king
• California king
• split king

Shop the Purple Hybrid online.

Purple Hybrid Premier

The Purple Hybrid Premier comes in two variations — a 3-inch grid and a 4-inch grid. The thicker grids on these mattresses offer more pressure relief. The more you like to sink into the mattress, the thicker grid you should choose. A thicker grid can also help support a heavier body.

The grid in both models is placed over the same individually wrapped, pocketed coils as in the Purple Hybrid. 

Available sizes:

• twin XL
• full
• queen
• king
• California king
• split king

Shop the Purple Hybrid Premier online.

Purple reviews and ratings

People tend to either love or hate Purple mattresses. For whatever reason, these mattresses don’t inspire fence-sitters. The unique grid top layer offers extra breathability but usually takes some getting used to.

And Purple does get consistently high ratings for breathability. The grid’s design lets air circulate away from your body, which allows the mattress to cradle your body and provide pressure point relief without trapping heat.

Pros

• top-rated pressure point relief
• top-rated breathability
• 3 hybrid mattress options
• both affordable and premium models

Cons

• possible 30- to 90-day adjustment period to get used to the Purple grid
• lack of edge support in nonhybrid models
• some models not made in twin size

Tempur-Pedic: Everything you need to know

Tempur-Pedic specializes in all-foam and hybrid mattresses, with a focus on offering various levels of cooling and breathability. The company carries two lines, the Adapt Collection and the Breeze Collection, with a total of eight models. 

Each mattress features a mix of materials like TEMPUR-APR, a pressure-relieving foam, and TEMPUR-APR+, a foam that relieves 30 percent more pressure than the APR foam.

Tempur-Pedic offers a wide range of options, with several models available in different firmness levels and/or a hybrid version to add breathability and responsiveness. 

Tempur-Pedic mattress models

TEMPUR-Cloud

The Cloud contains three layers of TEMPUR foam in varying densities to contour to your body. The soft top layer relieves pressure while the bottom two offer increasing support. 

Available sizes:

• twin
• twin long
• full
• queen
• king
• California king

Shop the TEMPUR-Cloud online.

TEMPUR-Adapt

A cool-touch cover with an antibacterial treatment sets this mattress apart from the Cloud. On the inside, it features two layers of soft foam. This model also comes in a hybrid, with the foam support core replaced by innerspring coils. 

Available sizes:

• twin
• twin long
• full
• queen
• king
• split king
• California king
• split California king

Shop the TEMPUR-Adapt online.

TEMPUR-ProAdapt

The ProAdapt comes in a wide selection of variations, including three all-foam models available in soft, medium, or firm firmness. A cool-touch cover adds to the breathability. This mattress also has a foam support core with a convoluted (eggshell) structure to further enhance breathability.

You can also select a medium hybrid model that has an innerspring support core rather than foam. 

Available sizes:

• twin
• twin long
• full
• queen
• king
• split king
• California king
• split California king

Shop the TEMPUR-ProAdapt online.

TEMPUR-LuxeAdapt

The LuxeAdapt includes both TEMPUR-ES foam (which is softer than the standard foam) and TEMPUR-APR+, a support layer that conforms to your body, with a convoluted structure to enhance breathability.

It’s available in either soft or firm and has an antimicrobial cover that’s machine washable.

Available sizes:

• twin long
• queen
• king
• split king
• California king
• split California king

Shop the TEMPUR-LuxeAdapt online.

TEMPUR-breeze

The breeze takes breathability and cooling to a higher level than the Adapt collection.

It contains a phase-change layer that absorbs body heat and draws it away from you. As the phase change layer absorbs heat, it softens and transfers warmth into the lower layers, where it ventilates through the support core. The mattress is covered in a machine washable cool-touch cover. 

It comes in four variations, including a hybrid model. You can choose a model based on how much cooling you want — the PRObreeze reduces temperatures by an average of 3 degrees, while the LUXEbreeze reduces temps by 8 degrees.

Available sizes: 

• twin long
• queen
• king
• split king
• California king
• split California king

Shop the TEMPUR-breeze online.

Tempur-Pedic reviews and ratings

Tempur-Pedic’s mix of foams creates mattresses that tend to rate medium-soft to medium on the firmness scale. Reviewers report feeling as if they sink into the mattress rather than just sleep on top of it. Firmer models tend to reduce that sinking/cradling feeling.

This brand also offers mattresses with varying levels of breathability and cooling, providing more options for a wider variety of sleep positions, body sizes, and personal preferences. 

Pros

• all-foam and hybrid models
• multiple firmness options
• variety of breathability options
• sensation of sinking into the mattress
• excellent cooling technology

Cons

• expensive
• less responsive to movement

Don’t forget to know your sleep style and needs

Before diving into your search, consider your size, weight, and sleep position. Generally, the heavier you are, the more support you’ll need to keep your spine aligned. Your sleep position — back, stomach, or side — also impacts what feels most comfortable to you.

A side sleeper needs a softer, plusher mattress that cushions and supports the body’s curves. A stomach sleeper, on the other hand, needs a firmer mattress to keep those hips from sinking.

Back sleepers tend to do well on medium to medium-firm mattresses, so personal preference can play a stronger role. 

Ready to shop?

Both Purple and Tempur-Pedic have become household names. It’s up to you which one deserves a place in your home.

Tempur-Pedic offers a wide range of firmness levels that let you sink into the mattress while keeping you cool. Purple mattresses offer a bouncier, more responsive feel while keeping things cool and comfortable. 

Shop Purple mattresses online.

Shop Tempur-Pedic mattresses online.

from Greatist Health RSS Feed https://bit.ly/3tbizUy

Calling All the Grown and Sexy: The 11 Best Yoga Poses for Sex

Before we get started, we want to make something crystal clear: Sex can feel great no matter how flexible you are.

As clinical sex counselor Eric M. Garrison, author of Mastering Multiple Position Sex, puts it, “You don’t need to be a yogi, yoga teacher, gold medal gymnast, or Cirque du Soleil athlete to get off.” 

That being said, some benefits of yoga could totally carry over into your sex life, especially reduced stress (aka libido killer No. 1) and improved strength and mobility.

“Get rid of stress and you may find yourself actually wanting to be sexually active again,” says Garrison.

As for the yoga poses themselves, there are a handful that look pretttttty tempting (and safe) to try out with a partner. So sit back and enjoy as vibrancy mentor and pleasure expert Martha Langer, author of Embrace Your Vibrance: Practices for Vibrancy Activation, talks about the 11 best yoga moves for sex. 

1. Wide-Legged Standing Forward Fold

Illustrations by Maya Chastain

How to use it during sex: According to Langer, this position is great for oral-anal, P-in-V, pegging, and strap-on play. “When you bend forward, your pelvis opens up behind you,” she explains, which gives your partner better access to your holes.

Modifications: Hold on to a counter or table for support. Or you can wrap a sex strap around the receiver’s hips to give the giver’s thrusts a little extra oomph.

Basically the Standing Forward Fold but (you guessed it!) wider, the Wide-Legged Standing Forward Fold is an A+ hammie opener. And as we said before, it’s important to give extra love to your hamstrings if you sit all day. 

2. Butterfly

How to use it during sex: It’s a great way to get comfy during oral sex.

Modifications: If your hips are v tight, prop them up on a block, cushion, or folded blanket, suggests Langer. This will allow you to sink deeper.

Butterfly is one of the best positions for stretching your hips. “The more open our hips are, the more positions we’re able to try, which brings more creativity and variety to our sex life,” says Langer.

How to do this pose

In a sitting position, press the bottoms of your feet together so that your knees fall open wide. Move your heels as close to your grain as feels good.

3. Happy Baby

How to use it during sex: It allows for deep vaginal and anal penetration.

Modifications: If you can’t reach your toes or find it taxing on your muscles to do so, use a yoga strap across the bottoms of your feet to get more reach.

“Happy Baby is a great stretch for your inner thighs,” says Langer. “[It] can help us become more comfortable lifting our legs in a similar fashion during Missionary position.”

4. Standing Forward Fold

How to use it during sex: For kinksters and those into BDSM, it’s a good position for receiving impact play (i.e., spanking, caning, whipping). 

Modifications: Can’t comfortably touch the floor? No big. Just place a yoga block under your hands to take off some strain. 

According to Langer, Standing Forward Fold helps stretch and strengthen muscles that you call on during standing sex positions — mainly, your hamstrings. “It’s no fun to be engaging in sex and suddenly get a hamstring cramp,” she says. True.

How to do this pose

Standing with your feet hips-width apart, bend over at the waist and stretch your hands towards the floor. Bend your knees as much as you need to keep a straight spine.

5. Low Cobra

How to use it during sex: This belly-down position is great for being penetrated from behind — whether in your booty or vagina — or for receiving anilingus.

Modifications: Put a pillow or rolled-up towel under the receiving partner’s hips to prop their bits up.

If your upper body is sore AF after a day hunched over the computer, this pose is also for you — especially if you enjoy giving or receiving cunnilingus and/or anilingus. 

Low Cobra both strengthens and stretches your shoulder and chest muscles. It can help counteract the muscle aches associated with desk work so you can comfortably taste or be tasted while on your tummy. 

6. Supported Bridge

How to use it during sex: It’s good for P-spot or G-spot are stimulation, because when the receiving partner is penetrated in this position, their pelvic floor muscles naturally contract.

Modifications: If your glutes get tired, place a couple firm pillows underneath.

“Bridge Pose will strengthen your glutes and hamstrings, which will allow you to sustain certain sex positions for longer,” adds Langer. 

How to do this pose

Lie on your back with your feet flat on the floor. Bend your knees so that you can touch your heels with the tips of you fingers. Rest your lower back and tailbone on a yoga block or a stack of books.

7. Downward Dog

How to use it during sex: A variation on Doggy-Style, this position allows for deep vaginal and anal penetration.

Modifications: If you have tight hamstrings, put a deep bend in your knees, says Langer.

Downward Dog is a great pre-sex warmup move, according to Langer. When you sit all day (basically all of us), it tightens your hamstrings. “Downward Dog can undo some of the sitting we do by opening our inner thighs,” Langer says. 

8. Child’s Pose

How to use it during sex: If you’re into anal play, Child’s Pose is your friend, since it opens that booty hole right up.

Modification: Bring your knees out wide and sink your belly to the floor.

If you practice yoga, you know Child’s Pose is a resting posture. It’s where you go to get your breath back when you’re winded. It’s also a great stretch for your hips and can ease a sore lower back — two areas of your body that do a lot of work during some types of sex.

How to do this pose

Kneel with your knees a good deal wider than your hips and your butt resting on your heels. Fold over at the waist and extend your arms out in front of you.

9. Puppy Pose

How to use it during sex: This can be a great position for fingering the receiving partner’s vagina while touching their clit at the same time.

Modifications: Wrap a sex strap around the receiving partner’s hips to get more leverage.

Three cheers for another chest opener! The love child of Downward Dog and Child’s Pose, this hamstring-stretching, pec-loosening move can be used to prep your bod for a rumble in the hay. Or, the receiving partner can get into this position to make penetration (*Kanye voice*) stronger, better, faster, deeper. 

How to do this pose

Start on hands and knees and then walk your hands out a foot in front of you. Keep a 90 degree angle in your knees and sink your chest and head to the ground so that your booty is up in the air.

10. Cat-Cow

How to use it during sex: Since it enhances pelvic mobility, Cat-Cow is great for anal or vaginal penetration.

Modifications: Holding your body in Cat-Cow can be rough on your wrists and arm muscles. So consider leaning over a sex wedge, which will keep your hips in the same position while giving your upper body a break. 

Say goodbye to movement restrictions and hello to newfound mobility with this pose. 

“Most people are walking around with a sacrum [tailbone] that is not particularly open or aligned,” says Langer. Cat-Cow helps the sacrum open and settle into a good place, “which gives us the ability to position our pelvis in a variety of positions during sex.”

11. Corpse Pose 

How to use it during sex: With your whole back body resting easily on the floor, your partner can lie on top of you or next to you, so you can get cuddly and intimate together.

Modifications: Plop a folded blanket under your thighs to help your back flatten against the floor. 

Langer says Corpse Pose, also known as Savasana, wins gold for THE best yoga position for sex. 

“Corpse Pose teaches us to surrender,” she says. It encourages our bodies to release remaining physical and mental tension (read: brain chatter and muscle tightness).

“After Corpse Pose we are primed to have great, fully present sex,” she says. In other words: Corpse now, come later! 

How to do this pose

Lie flat on your back and with your arms resting alongside your body. Let your feet flop open.

Never force your body into a painful or uncomfortable position

Playing around with yoga and sex can be fun! But please listen to your body. Yoga positions weren’t designed with sex in mind, so many of them simply don’t accommodate thrusting, pressure, weight, or vigor. If it starts to feel uncomfortable, abandon the position.

from Greatist Health RSS Feed https://bit.ly/39v06uD

Feeling Light-Headed During Your Period? Here's What's Up

Cramps, bloating, headaches, irritability… and now dizziness? Aunt Flo can bring unwelcome symptoms that make you feel crummy. Light-headedness during your period isn’t one to ignore.

Here’s how to figure out what’s going on and when you should check in with your doctor about your symptoms.

Girl posing in studio Guille Faingold/Stocksy United

So, what’s causing it?

Feeling light-headed when you have your period has a number of possible causes. Narrowing down where your dizziness could be coming from will help you figure out what to do about it.

A really heavy flow

According to the Centers for Disease Control and Prevention, if your dizziness is accompanied by lots of blood, you might have menorrhagia. That’s what doctors call heavy menstrual bleeding.

Check for these symptoms:

• Your period lasts longer than 7 days. 
• You bleed through one or more tampons or pads in less than 2 hours. 
• You pass blood clots the size of a quarter.

Menorrhagia is super common. According to the American College of Obstetricians and Gynecologists, about 33 percent of vagina owners get help for these symptoms at some point in their lives.

Sometimes it can be the result of an underlying medical concern, like fibroids, bleeding disorders like von Willebrand disease, endometriosis, adenomyosis, hormonal imbalances like polycystic ovary syndrome (PCOS) and hypothyroidism, or cancer. It could also be caused by your IUD.

Heavy blood loss of any kind can make you feel light-headed because your brain is sensitive to even the smallest changes in the oxygen levels of your blood. Menorrhagia can also lead to anemia.

Anemia

According to the National Heart, Lung, and Blood Institute, anemia is when your body doesn’t have enough healthy red blood cells to carry oxygen from your lungs to the rest of your body.

There are lots of different kinds and causes of anemia, but one common one (especially during your period) is iron-deficiency anemia.

During a typical period, you don’t lose enough blood to cause an iron deficiency. But if you have very heavy periods, you just might. Donating blood frequently, taking certain medications, or not getting enough iron and vitamins in your diet can also cause it. 

Other symptoms of iron-deficiency anemia include:

• shortness of breath
• headaches
• irregular heart rate
• fatigue
• paler skin than usual

Super painful cramps

You get cramps during your period because your uterus contracts to shed your uterine lining. Sometimes those cramps are mild, but other times they can be pretty severe or debilitating. This is called dysmenorrhea.

If your cramps are causing you enough pain, they can make you feel temporarily light-headed. In fact, one study found that dizziness is the second most common symptom of painful periods. 

Intense cramps can also cause:

• nausea
• fatigue
• diarrhea
• bloating
• vomiting
• headaches

Your hormones

According to an old 1987 research review, prostaglandins are hormones that regulate processes in your body, including your menstrual cycle. They’re produced in your endometrium (aka the lining of your uterus) right before and just as your period starts. 

It is possible to produce too many prostaglandins during your period, which can make you feel dizzy, light-headed, or even faint. This is because these hormones can cause your blood vessels to dilate significantly.

Excess prostaglandins can also cause other symptoms too, including:

• headaches
• more severe or painful cramps

Toxic shock syndrome (TSS)

TSS is a rare and serious disease that may occur if you leave a tampon in for too long — and one of the earliest signs of TSS is light-headedness. Other symptoms include:

• high fever and chills
• sore throat
• eye inflammation
• nausea and vomiting
• headaches
• hypotension (low blood pressure)
• sunburn-like rash, usually on the palms of your hands and soles of your feet
• seizures

Premenstrual dysphoric disorder (PMDD)

According to the Office of Women’s Health, PMDD is a severe form of PMS. If you have it, your periods are probably so severe that they interfere with your daily activities. The causes of PMDD are unknown. The symptoms include:

• light-headedness or dizziness
• irritability
• tension or anxiety
• extreme sadness, despair or thoughts of suicide
• trouble thinking and focusing
• mood swings
• fatigue
• food cravings
• difficulty sleeping
• extreme cramps, bloating, and breast tenderness

You’re hungry or dehydrated

According to an old 2008 research review, when you get your period, the fluctuations in your hormones can make you more likely to get dehydrated, which, in turn, can make you feel light-headed.

This is because periods can cause edema (otherwise known as swelling). Your body reacts to this in the same way it reacts to dehydration. With edema, fluids seep out of your bloodstream and into body tissues.

Some people also eat or drink less because of their menstrual cramps (especially if the cramps make them nauseous). Skipping calories your body needs can make you feel dizzy. 

Low blood sugar

Usually, people’s blood sugar levels are raised before and during their period.

But for some people, fluctuating hormones — specifically estrogen, which makes you more sensitive to insulin —  can cause hypoglycemia. That’s another word for low blood sugar. Low blood sugar can make you feel light-headed or faint. 

This is more common in people with diabetes, though it can happen to anyone. 

Period-related migraines

According to the National Headache Foundation, people who experience migraines are also 60 percent more likely to experience menstrual migraines. Estrogen is the main culprit causing these kinds of migraines.

Like any migraine, period-related ones generally cause one-sided throbbing headaches, which can make you feel light-headed. 

Something totally unrelated to your period

Just because you feel light-headed at the same time as your period doesn’t mean that your period caused it. It’s possible that the timing is just coincidental. 

According to an old 2009 research review, other possible causes could include:

• motion sickness
• balance disorders
• Ménière’s disease, which affects the inner ear, according to the National Institute on Deafness and Other Communication Disorders  
• certain over-the-counter and prescription drugs for high blood pressure, asthma, breathing concerns, pain, and mental health conditions
• low blood pressure
• heart health conditions
• strokes
• brain tumors or lesions

So, how do you treat light-headedness?

Well… that depends. Light-headedness can have any number of causes, and each requires different treatment to help you feel better.

Your best step is to talk with your doctor if your light-headedness is concerning you. They alone can tell you what to do. 

Medical treatments

Depending on the underlying cause, medical treatments could include:

• nonsteroidal anti-inflammatory drugs (NSAIDS), particularly if cramps, prostaglandins, period-related migraines, or PMDD are the reason you feel dizzy
• iron supplements, especially for anemia
• clotting medications like Desmopressin nasal spray
• metformin, for PCOS or diabetes
• surgery for things like endometriosis or fibroids 
• physical therapy
• birth control pills and antidepressants, especially for PMDD

Home remedies

If you feel light-headed during your period, the best thing to do is lay down until the feeling passes. You can also try:

• taking over-the-counter pain relievers
• using a heating pad or hot water bottle, especially if your painful cramps are bad
• making sure you’re drinking enough water and eating regularly
• avoiding caffeine and alcohol, which both make dehydration worse

However, if light-headedness is happening to you a lot, there’s no replacement for talking with your doctor. (Seriously.)

Is it possible to prevent light-headedness in the first place?

Not to sound like a broken record, but the answer depends on what’s really causing your light-headedness. There’s no sure-fire way to avoid it.

That said, there are some habits you can adopt that might help you generally feel better, like:

• getting enough sleep
• drinking plenty of water
• avoiding too much caffeine or alcohol
• avoiding skipping meals, especially when Aunt Flo is in town
• eating nutritious foods, especially those that are rich in irons and vitamin C 

You can also take steps to prevent toxic shock syndrome.

• Never leave your tampon in longer than 8 hours.
• Avoid the super absorbent ones, and just change tampons more often.

What if the light-headedness is happening before or after a period?

Before your period. Light-headedness is actually pretty common, and it’s usually caused by the hormonal changes leading up to your period. It could also be caused by anemia, low blood pressure, PMDD, or pregnancy. 

After your period. Light-headedness could still be caused by anemia because your body hasn’t had a chance to make more red blood cells after a heavy flow. Your body could also just be exhausted from what it just went through.

When to call the doc

If you suspect toxic shock syndrome, call your doctor ASAP. This is a serious condition and requires medical intervention immediately. 

If you only feel light-headedness once in a while or if it doesn’t last more than a couple of seconds, you’re probably OK. But always call your doctor if you’re worried.

You’ll also want to call a medical professional if your:

• period lasts more than 7 days
• bleeding is so heavy, you need to change your pad every hour
• cycle is off unexpectedly
• symptoms include, severe dehydration or low blood pressure, including confusion, fainting or loss of consciousness, blurred vision, seizures, or inability to catch your breath 

The bottom line

Feeling light-headed can be pretty unnerving, especially if it happens a lot or lasts a long time. It can also be a symptom that something else is going on, so it’s a good idea for you to mention it to your doc. They can help you figure out what’s happening and treat it.

from Greatist Health RSS Feed https://bit.ly/3alx7bY

The Complete Low Carb Diet Guide: Types, Meal Plans, and More

Following a low carb diet means you’ll limit the number of carbohydrates (carbs) you consume every day. Research has linked low carb diets to some health benefits, such as weight loss and blood sugar management.

Is it worth saying “see ya!” to some of your fave high carb foods, like pasta and sourdough? Maybe. But it’s not right for everyone.

Here’s how to know what to eat, what to skip, and whether a low carb diet is right for you.

Sergey Narevskih/Stocksy United

What is a low carb diet?

Eating according to a low carb diet means you’ll restrict the proportion of carbs to other calories you eat every day.

For low carbohydrate diets, that means getting less than 130 grams of carbs per day, or less than 26 percent of your total calories from carbs. For very low carbohydrate diets, it’s 20 to 50 grams of carbs per day or less than 10 percent of total calories from carbs.

This might seem like a simple rule to follow, but for most people this would be a big change from their normal diet. Americans usually get 45 to 65 percent of their calories from carbs.

Why make such a major shift? A low carb diet could help you avoid health issues that some studies have linked to modern-day high carb diets. It might also help you lose weight.

Types of low carb diets

You can build your low carb diet by figuring out what works best for you, but there are also popular diets you can follow.

The ketogenic (keto) diet comes in many forms, but the standard keto diet means you’ll get 70 percent of your calories from fat, 20 percent from protein, and 10 percent from carbs. 

The Atkins diet requires eating 20 grams of carbs each day for the first 2 weeks and then slowly increasing until you reach 50 grams of carbs per day.

Although keto and Atkins are prob the most recognizable low carb diets, there are plenty of others out there, like the Low Carb, High Fat (LCHF) diet; the Bulletproof Diet; and the Dubrow Diet.

Eat these foods on a low carb diet

Low carb diets can contain a wide variety of foods, including some that are higher in carbs, depending on the macro composition of your preferred low carb diet.

Eat more of these foods

If you’re following a low carb diet, you’ll want to get most of your daily calories from whole, nutritious foods like these:

• Non-starchy veggies: broccoli, cauliflower, greens, onions, zucchini, peppers, tomatoes, artichokes, asparagus
• Protein sources: eggs, fish, chicken, turkey, red meat, low carb protein powders 
• Fats: olive oil, avocados, unsweetened coconut, coconut oil, ghee
• High fat dairy: full-fat cheese, yogurt, cottage cheese, kefir 
• Nuts and seeds: macadamia nuts, pecans, Brazil nuts, peanut butter, walnuts, pumpkin seeds
• Low carb fruits (in moderation): blackberries, raspberries, strawberries, cantaloupe, lemons
• Zero-carb drinks: coffee, herbal tea, water, sparkling water

Foods to eat in moderation

Depending on your level of carb restriction, you may need to limit or avoid the following foods:

• Starchy veggies: potatoes, sweet potatoes, winter squash, plantains
• Higher-carb fresh and dried fruits: apples, raisins, mangos, grapes, pears, bananas, kiwi 
• Legumes: black beans, chickpeas, lentils, kidney beans

Other higher-carb foods and beverages, like grains and wine, can be included in more moderate low carb diets. 

Regardless, the most important factor when planning a low carb diet is to make sure you’re staying within the recommended carb intake for your specific diet. 

Skip these foods on a low carb diet

In general, you’ll want to say “so long” to foods with a high proportion of carbs, such as these:

• Grains and pasta: wheat, rice, quinoa, spaghetti and other noodles
• Bread and bread products: rolls, pita bread, pizza, wraps, bagels
• High carb sweets: cakes, cookies, sugary cereals, doughnuts
• Starchy veggies and legumes: potatoes, sweet potatoes, winter squash, plantains, black beans, chickpeas
• Fruits, dried fruit, and fruit juice: pineapple, apples, dried mango, bananas, orange juice
• Added sugar and sugary foods: table sugar, honey, agave, ice cream, candy, sweetened yogurt
• Sweet beverages: soda, fruit punch, flavored milk, energy drinks
• Certain alcoholic beverages: beer and sugary mixed drinks
• Other high carb foods: chips, crackers, sugary sauces

Remember that many of these foods, especially fruits, starchy veggies, and beans, can be a part of many low carb diets. The amount you can eat depends on your level of carb restriction. 

Sample 1-week meal plan

There’s a bunch of different low carb diets, each with its own recommended carb intake. 

Here’s a 1-week menu for a very low carb ketogenic diet. This plan contains less than 50 grams of carbs per day.

Monday

• Breakfast: two eggs fried in coconut oil, served with sautéed peppers and spinach
• Lunch: bunless cheeseburger and a green salad topped with sliced avocado and dressed with olive oil and lemon juice
• Dinner: salmon with broccoli sautéed in butter

Tuesday

• Breakfast: omelet made with feta, tomatoes, and arugula
• Lunch: chicken salad made with mayo and celery atop a bed of greens with homemade cream of tomato soup
• Dinner: chicken, broccoli, and cheese casserole

Wednesday

• Breakfast: keto noatmeal
• Lunch: arugula salad with hard-boiled eggs, turkey, avocado and blue cheese
• Dinner: meatballs and spaghetti squash “noodles”

Thursday

• Breakfast: full-fat yogurt parfait with walnuts, unsweetened coconut, and raspberries
• Lunch: taco bowl with ground beef, veggies, guacamole, and sour cream
• Dinner: stuffed peppers

Friday

• Breakfast: low carb granola over coconut yogurt
• Lunch: low carb chili
• Dinner: keto Parmesan chicken and broccoli

Saturday

• Breakfast: keto veggie frittata
• Lunch: salmon salad and a keto-friendly green smoothie
• Dinner: low carb turkey and peppers

Sunday

• Breakfast: keto pancakes with whipped cream
• Lunch: chicken Caesar salad with avocado
• Dinner: coconut milk chicken curry over cauliflower rice

Keep in mind that this is a very low carb plan, so it’s not appropriate for those on more moderate low carb diets. 

Why follow a low carb diet? 

Low carb diets have been linked to some health benefits. Doctors often prescribe them in a clinical setting to manage certain medical conditions.

Check with your doc first

The benefits below are potential perks of going on a low carb diet for folks without known risk factors.

If you have certain health conditions, such as liver failure, following a low carb diet can actually be dangerous to your health. It’s always a good idea to check with your healthcare provider before going on a low carb diet to make sure you can do so safely.

Might help you manage your blood sugar

Going low carb could help improve blood sugar levels in people with prediabetes and diabetes.

Some studies have found that low carb diets led to greater weight loss and a slightly greater decrease in hemoglobin A1c (HbA1c) than diets with normal or high carb content.

The low carb diets also led to a much bigger decrease in triglyceride levels. (High triglyceride levels are common in people who have high blood sugar and can increase the risk of heart disease.) 

Research suggests that adopting a very low carb ketogenic diet may even help people with type 2 diabetes reduce or discontinue their blood sugar medication.

Your diet and your blood sugar

Studies have found that some low carb diets are extremely hard to stick to in the long term because they’re so restrictive. Following a less-restrictive lower-carb diet is likely a better choice for long-term blood sugar management. 

Could help you lose weight

Low carb diets are all the rage in the weight loss world, and there’s evidence to support this popularity. Studies suggest low carb diets are at least as effective as low fat diets — and sometimes even more effective. 

A small 2020 study found that older adults with obesity who followed a very low carb diet lost more body fat in 8 weeks than those who followed a low fat diet.

The people in the very low carb diet group also lost about three times as much visceral fat as the low fat dieters did. Visceral fat is a type of fat that surrounds your organs and is linked to an increased risk of many chronic diseases.

But research suggests that more moderate low carb diets can also be effective for promoting fat loss, and they’re generally easier to stick to. So if you’re looking for a more reasonable approach to long-term weight management, you can prob skip the very low carb options. 

Some studies have also found that low fat diets are just as effective as low carb diets, as long as the calorie content is the same. 

Dieting for weight loss

Remember: The healthiest and most effective eating plan for weight loss is one that’s sustainable and nourishing and that works for your unique lifestyle and nutrient needs.

Other health benefits

Keto diets have been used in the treatment of drug-resistant epilepsy for a long time. They’ve also shown promise in treating other neurological conditions like multiple sclerosis and Alzheimer’s disease. 

Research also suggests that going low carb may help improve sleep and reduce the risk of anxiety in some people.

Low carb diets may help treat medical conditions like polycystic ovary syndrome and fatty liver disease. More research is needed, but some studies suggest they could even be a valuable supplement to cancer treatments. 

Keep in mind that research in these areas is ongoing, meaning there’s still a lot to learn about low carb diets and their impact on health. 

Safety tips

There’s a wide range of low carb diets, and some diets might be really helpful for one population but really dangerous for another.

Who shouldn’t follow a low carb diet?

In general, it’s important to check with a qualified healthcare provider before starting a low carb diet.

Very low carb diets aren’t appropriate for people with certain medical conditions, like pancreatitis and liver failure. These diets can also lead to nutrient deficiencies if you’re not intentional about what nutrients you’re getting. 

If you’re pregnant or breastfeeding, a moderate low carb diet might be OK. But a keto diet is typically not recommended unless you’re under medical supervision for a health condition like drug-resistant epilepsy.

Side effects of low carb diets

Depending on genetic factors and each person’s overall health, very low carb diets can have varying effects on measurements like insulin resistance and blood lipid levels. This is why it’s important to be monitored by a healthcare provider if you’re following a very low carb diet.

Switching to a very low carb diet may cause unpleasant side effects like headaches, constipation, and fatigue. You might have heard of this “keto flu.” 

Are low carb diets healthy?

Even though very low carb diets may be beneficial for some people, a restrictive diet is usually not necessary to improve your health.

If you have questions about how to lose weight or improve other aspects of your health, work with a qualified healthcare provider like a registered dietitian to come up with a healthy plan that works for you. 

Research on the long-term effects of low carb diets on overall health isn’t conclusive. 

The bottom line

There’s a lot to learn about low carb diets, including how to do them properly and whether they’re healthy and safe to follow.

Even though this article offers some helpful advice, it’s best to work with a registered dietitian or another healthcare provider if you’re interested in following a low carb diet.

from Greatist Health RSS Feed https://bit.ly/39uxmlN