Q: I’m determined to lose weight -- and while I’ve heard a million pieces of advice, I don’t really know how to get started, short of going hungry. Can you help me? -- Kelly P., Portland, Oregon
A: Making the commitment to yourself to succeed at losing weight is a huge first step. But it can be overwhelming to launch a weight-loss campaign on your own. We suggest your next stop be to see your doctor for a conversation about how to protect your health as you lose weight and to get a referral to a nutritionist for advice and support. And soon you’ll be able to get advice and support from an AI coach at LongevityPlaybook.com 24/7! Stay tuned.
There are five steps you can take on your own that will help you succeed. They are:
- Stop stress eating by meditating and getting daily aerobic exercise. Or count to 15 before each bite! You reach for that box of cookies and then stop and count out loud to 15. That gives you time to breathe, consider what you are about to do, and walk away.
- When you eat out, promise yourself to NOT order anything fried, breaded, or with a sweet sauce.
- Always read ingredient labels before you buy food at the grocery store to spot added sugars and don’t hesitate to ask waitstaff if a restaurant dish has sugar in it. For help, read “Tips for Curbing Sugar Cravings: From Resetting Appetite to Blood Sugar Control,” at iHerb.com/blog.
- Add hunger-satisfying fiber and protein to your diet by getting seven servings a day of fruits and vegetables and enjoying salmon and skinless chicken, legumes and whole grains.
- Get help from your posse. At work, find folks to eat with who also want to improve their nutrition. At home, get the family to shop for and cook healthy meals with you. And line up an exercise buddy for 150-plus minutes of activity a week.
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Q: I’m getting urinary tract infections a couple of times a year and do not want to take antibiotics every time, it just ruins my guts. Any suggestions? -- Terry F., Sante Fe, New Mexico
A: Women develop UTIs four times more often than men and it’s estimated that at least 10% of women get a UTI every year. These infections of the urethra and bladder can cause discomfort, pain, leakage -- and embarrassment. They are diagnosed by a combination of symptoms and a urinalysis and urine culture. And most of the time, you will be prescribed an antibiotic such as nitrofurantoin. Thankfully, it doesn’t have much impact on your gut bacteria, however, it may cause complications for anyone with diabetes, a history of kidney, heart or liver problems, or who is pregnant.
But you are in luck, Terry! A new meta-study looked at 50 randomized, controlled trials with more than 10,000 participants to see if there are effective non-antibiotic options for preventing UTIs. And boy, are there. The research, published in the journal Infection, found that D-mannose, triple therapy (cranberry plus probiotics plus vitamin A), probiotics by themselves, and cranberry (you can get an unsweetened, liquid concentrate or capsules) all appear to be effective ways to prevent and stop UTIs.
D-mannose is a natural form of sugar produced from glucose in the body and found in many fruits. It was 32% more effective in preventing UTIs than placebo. And in one analysis, cranberry was 72% more effective than placebo in reducing the incidence of UTI.
Other ways to prevent UTIs include staying well-hydrated, eating probiotic foods like kimchi and yogurt, and urinating when you have to (don’t hold it). Also avoid scented bathroom products and urinate before and after sexual activity.
To discover even more ways to support urinary health and avoid infection using supplements, check out “15 Natural Ways to Support Urinary Tract Health” and “5 Health Benefits of Cranberries” at iHerb.com/blog.
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Dr. Mike Roizen is the founder of www.longevityplaybook.com, and Dr. Mehmet Oz is global advisor to www.iHerb.com, the world’s leading online health store. Roizen and Oz are chief wellness officer emeritus at Cleveland Clinic and professor emeritus at Columbia University, respectively.
(c)2024 Michael Roizen, M.D.
Distributed by King Features Syndicate, Inc.
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